I've developed a no-brainer 3-bean chili with special guest of an extra vegetable serving of hidden and nutritious cauliflower. Yup, that's right a chili with cauliflower--don't tell your dinner guests (or teenager) and they'll never know! Yes, I did try this on my friend's anti-veggie teen. No questions were asked, no cauliflower was revealed! 3-bean chili and pumpkin lentil soup recipes coming soon!
Check out our new MamaStrength workshop! For pregnant moms and new moms! Creating the Life You Want as New Mom Sat March 27 1pm-3pm in West LA. I'm combining my mind-body movement expertise with art therapist Naomi Tucker. Can't wait to see all the smiles and moments of "aha!" from the students. RSVP today for your raffle to the door prize. Awesome door prize has goodies with a combined value of over $100!
As a foodie, I've got more ideas about food to get my calcium than your average eater might! My commentary to a list of suggestions below is highlight with ***
Leading wellness doctor suggests the following: 1) Calcium-fortified beverages like soymilk and orange juice (20-25%) ***I don't suggest orange juice on its own--please drink in combination with a low-glycemic meal. It's high in sugar and sometimes an irritant for various conditions. 2) Cooked greens like kale, spinach, turnip greens (9-12% of DV) ***Yes! Eat your greens! 3) Canned wild salmon with bones (15% of DV) ***In old Chinese home-cooking, there is bone soup, slow boiled so we get the calcium and nutrients out of the bones. Think about it, cheese and other dairy products didn't exist in Chinese food thousands of years ago. 4) Broccoli eaten raw (2% of DV) ***OK, 2% is really not going to make a dent in your nutrition goals...but a great way to promote broccoli. 5) Tofu (15-20% of DV) ***Now we're getting started...you can make a miso soup and add tofu and lots of veggies, and sesame seeds and seaweed, and suddenly, you've got a nutrient-rich snack or appetizer!
***My foodie suggestions: ALMONDS: A handful (1/4 c) of raw almonds has Calcium (8% DV) and Iron (6% DV). Also a great I can easily eat 2 handfuls a day, as I leave my bag of almonds next to my computer. SOY YOGURT with granola--great way to get a creamy filling snack with the good nuts and oats of granola. I'll come back with more as a do some research on legumes...
Ultimately, you can have the right calcium intake, but you need the co-factors of magnesium and vitamin D to help you absorb the calcium. So please, don't be taking those calcium chocolate chews or anti-acid tablets that don't have the supportive co-factors. Almond milk has vitamin D and riboflavin added...could be a yummy addition to your cereal or "(almond) milk + cookies"!
When I hurt my ankle (really badly--the swelling was unbelievable), I had excellent attention from the physical therapists I work with. Beyond their treatments and icing, I knew I needed a strong anti-inflammatory program to calm down the inflammation surrounding the injury and my body's higher level of stress. My body needed more fuel and ingredients for the healing process. I didn't want to take any drugs that may have side effects, so I went the natural route of antioxidants and diligently took a therapeutic program of: OPC, Vitamin C, CoQ10, Omega-3, and Quercetin.
As you might know, the vitamin levels recommended as the RDA are not necessarily sufficient for optimal health. Rather, those levels are to set at rates to keep you from getting diseases like scurvy. Different wellness doctors recommend levels of vitamin C that would be tough to include in your food diet. Optimal health levels can be found in nutrition books like The Real Vitamin & Mineral Book (a lit review by well-respected nutrition and health writers Shari Lieberman, PhD & Nancy Bruning, MPH). I really like this book because it does a thorough literature review, so you're not getting one isolated study that happened to hit the news. I could eat a lot of my favorite fruits high in vitamin C, like kiwis and strawberries, but when dealing with an injury, I wouldn't be able to eat enough fruit to get the therapeutic dosages I was looking for.
For your body to use vitamins well there are 3 factors: 1) Input -- Does the food or supplement have the vitamins and levels you want? 2) Digestion/Absorption -- Does your stomach/gut break down the pills, vitamins or food well? 3) Usability -- Is the vitamin in a form that your body can use it well? Do you have a genetic pre-disposition that doesn't use the vitamin well? If so, do you need more or a different form of that vitamin or mineral?
I personally don't like taking pills (nor does my stomach because there are some fillers and binders in pills that need breaking down), so whenever I can get a more absorbable liquid formulation, it means my body is absorbing and using more (factors 2 and 3). And when it is isotonic-capable, I'm absorbing up to 94% of what the label says, instead of the up to 40% in pill form. A leading wellness doctor used to give her patients IV vitamin therapy, and now she rarely uses the IV when there is the less expensive and very powerful option of a patient taking her vitamins daily--vitamins that are absorbed at the highest capacity.
* OPC=oligomeric proanthocyanidins which is the family of antioxidants including resveratrol (red wine extract), bilberry extract (cousin of blueberry), pine bark extract, and grapeseed extract
Complementary 20 min phone consultation to help you design your program for optimal health! Special for a limited time only. Figure out your nutrition so your health goals are in action! Email embodyhealth at gmail dot com to set up your appt!
Learn to use your computer and desk without pain.
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Structure better nutrition into your life so you can think and work at your best!
Baby and Me Fitness
Learn to workout and shed the baby weight while bonding with your baby.
Prenatal and Postnatal Fitness
Athletic Conditioning for the Marathon of Labor
and Being a Mom
Breath Techniques for Better Cardio & Stronger Abs
You're increasing your cardio, but hitting a wall? Breath techniques can get you past that! And can you imagine that you can tone your abs while you're *not* doing crunches?