Got Calcium??

One of Mario's clients, and my friend, asked me today what else she could eat in order to get calcium in her body. She is on a mission to lose weight, and I think she is NOT having dairy (kudos to her). Here is a list for you to look at if you THINK you need dairy to get calcium:


1.Almonds- contains more calcium than any other nut, and a good sources of fiber, folic acid, magnesium, potassium and protein.

 

2. Broccoli-Broccoli is packed with calcium as well as iron, magnesium, potassium and vitamins C and E, this cruciferous vegetable is one nutritional superfood!

 

 

3.The calcium in soy milk and rice milk is equivalent to that of milk. There are enriched varieties available in most brands, including Edensoy, Rice Dream, Silk, Westwood, and Wildwood, just to name a few.

 

 

4. Figs are an excellent source of calcium, supplying the exact same amount of calcium found in a glass of milk in just 10 figs. They are also high in iron, magnesium, potassium, and phosphorous.

***I like mine on top of Ezekiel toast and almond butter!

 

5. Dark leafy greens are excellent sources of calcium, including varieties like kale, mustard greens and spinach. In fact, kale contains more calcium per ounce than milk! Spinach has high amounts of oxalic acid which can inhibit the body’s ability to assimilate the calcium, so it should not be eaten as a main calcium source all of the time. To increase the body’s ability to absorb the many nutrients found in spinach, adding foods high in vitamin C helps to cancel out the effect of oxalic acid.

Dark leafy greens have the highest nutrient content raw or lightly steamed, and rarely should they be cooked longer.

 

6. Soybeans are high in calcium as well as iron, protein and healthy fats. They are low in cholesterol and saturated fats and are sold dried, canned and frozen as well as in curd form(tofu) and fermented (tempeh).

 

 

7. Sardines already score points for having low levels of contaminants and high levels of omega-3 fatty acids, but these super little fish also give you 325 mg of calcium per 3 ounces. That is more calcium than a glass of milk!

 

8.Greek Yogurt has MOST calcium . Eight ounces provide 452 mg of calcium and 127 calories. Low-fat plain yogurt (415 mg of calcium and 143 calories) and fruit yogurt (345 mg of calcium and 232 calories) are not far behind.

Try yogurt and Fit Green Goddess Granola together in a delicious parfait, or add some yogurt on top of fresh berries. 

 

9. Pink salmon a WHOPPING 181 mg of calcium in 3oz.  but make sure you eat the salmon prepared with the bones.  Salmon is also high in healthy Omega-3 fats and protein. ALWAYS buy WILD Salmon- NEVER farm raised! WILD ALASKAN SALMON is YOUR CHOICE!

 

 

10. Blackstrap molasses is the darkest grade syrup that remains after refining sugar, which is done by boiling sugar into cane juice and then spinning the cane juice in a centrifuge. As the centrifuge cycles, the molasses becomes darker in color. The darkest and thickest variety, blackstrap molasses also contains the most minerals, such as calcium, iron and potassium, which are extracted from refined sugar in the refining process.

 

Got Grains?

On the nutritional side of my life, I am really loving the Zig Zag cycling appraoch to eating. Seriously, after being a strict vegan for almost 3 years and then adding back in the lean sources of protein (very limited), I am even BETTER able to recognize how MY body responds to certain foods. I will say this, Being a Vegan, I was able to detox from the dangers of Dairy (out of my body for almost 7 years), and I also realized that I was too strict, because I got really sick. NOW, over the past year and a half, I have started with egg whites, then whole eggs, then ground buffalo and the Pole Caught Tuna. Those were my staples as far as protein would go. Significant changes in my workouts, runs and muscular structure. My body changed for the better, as I didn't look like I was starving. My muscles became HARDER, and LEANER from the inside out. In the past month, I have introduced Turkey back in my life. It has to be organic, and it has to be cut right off the bird itself. No deli bullshit! No fake ass meats! THE REAL DEAL.

There you have it: my proteins that I cycle everyday

*Omega 3- Ethical eggs

*Turkey breast off the bone

*Ground buffalo

*Pole Caught Wild Tuna

I had to take some things out, and the resoning behind the deleted foods are because being the Book worm nerd I am, I read so much about food.

Listen, I am super smart when it comes to a few things, but especially nutrition and fitness. It's my life and it's what I get paid to do- I SHOULD know a thing or two, right?

Well, when it comes to eating, we should be mindful of a few things:
1. Understanding what REAL food is. One of the reasons I loved being a vegan was all of the veggies I ate! The fruits! Oh my! But there is more to it than that! How about FISH? Meat? Poultry? Nuts? The other thing you need to know is that while something may SEEM healthy, if it came out of a box, or a bag, foreign ingredients you can't pronounce, um, Goddesses? It probably isn't REAL FOOD.
2. Where the animal you are eating came from and how it got to your plate. Was it raised on a farm? In a Factory? Injected with hormones and antibiotics? Is it organic? free range? Ethical? Pastured? All of these things are super important to me, especially being a Vegan for so long, I became really mindful of all animals, and the process in which these creatures of God go through so we can eat. For me, it's not enough to eat organic meat, but it also has to be ethical. It can't be mass produced! I would rather eat beans!

I know your next question is "what did you take OUT of your diet"?

This is clearly MY decision after reading and researching and reading some more. Think of it as my own personal experiment on ME. I have taken out Grains. I replaced the grains with veggies and nuts and fruits. Before you scream at me, Just read on! Oh, stop rolling your eyes too! Just read!

A little lesson in Grains- Grains 101

*Grains are composed of carbs which turn to glucose which in our bodies is used for energy and other jobs that keep our bodies functioning. Any of the glucose that does not get used..... STORED AS BODY FAT! EEK!

* Grains have Gluten and Lectins in them. As you KNOW so many people like myself are gluten sensitive, and so many others are and they don't even realize it!

*Rye, Wheat, Oats, Barley- all have gluten in them. Let me ask you, do you suffer from joint pain? acid reflux? skin problems? Did you EVER think it could be from the pasta, pizza, and other stuff you eat with Gluten in it? Oh yes, my friend!

*Lectins in the foods you eat prevent the digestive tract from repairing itself. Can you say DAMAGE??

Listen, no one hates hearing this negative news as much as I do! I LOVE oatmeal, I LOVE having a slice of Ezekiel bread here and there, but we just can't be 100% sure all of the gluten is taken out.. and to be honest, I am not risking it anymore! Besides, is there any harm in eating more veggies? I think not! A yam is so delicious when mushy and hot and has drizzled coconut oil on top! OH MY!

Here are some great articles about grains, just in-case you think I bumped my head!

http://www.marksdailyapple.com/why-grains-are-unhealthy/#axzz28e3yvP7T

http://www.thepaleomom.com/2011/11/why-grains-are-bad.html

So here is a little list of the foods you will find me eating.

• Meat - Ground Buffalo: GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans.
• Poultry - turkey and only sliced breast from the bird- no FAKE turkey meat
• Fish - Pole caught wild tuna, Halibut, Mussels. Wild fish, as mercury and other toxins can be an issue in farmed fish
• Eggs - Omega-3 enriched eggs, ethical, cage free (NOT in a barn).
• Vegetables - ALL veggies- LOVE THEM!
• Oils - Olive oil, coconut oil, avocado oil – No seed or veggie oils
• Fruits - Berries,bananas (am), oranges, apples, pears- anything in season. 
• Nuts - High in calories, Macadamia, pistachios, almonds
• Tubers - Sweet potatoes and yams. 

Sounds like the Paleo diet, right? Well, you can say that. I'm not part of any cult, just as I wasn't when I was Vegan. I am just experimenting with what works and what doesn't- FOR ME. 

So far, one week, and I have done Monday-Wednesday- NO GRAINS, no breads, no brown rice rice cakes. Thursday I did Ezekiel toast for breakfast, and did it today as well.... 2 out of 7 days- NOT bad.... I feel better, stronger in the gym and until this morning (My monthly friend arrived), no bloating at all, actually lost about 2 pounds.  This week will be the first week, I really go all the way. Kind of siked!