How to get your calcium!

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"!

Eat "nutty" to boost your health

Why do you need to eat "nutty"?
Generally, we should eat more nuts and legumes (lentils, beans) than the typical American diet. As you integrate more nutrient-rich nuts and legumes into your food regimen, you'll also end up eating less of the simple carbohydrates, so you can eat well with the low-glycemic food with less effort!

Eat 1-2 Brazil nuts per day to get the selenium you need. And you need the selenium so that you can keep your body's supply of at least 3 other nutrients intact: vitamin C, glutathione, and vitamin E.

If you don't like eating nuts, there is also the ground brazil nut protein powder that I add 1 tablespoon to my gluten-free pancake batter recipe or any other baking efforts to give that nutrient boost and extra crisp.

Selenium is a very important antioxidant and is known to be a depleted mineral from U.S. soil. If you've taken medications in the cortisol family, you are particularly vulnerable to selenium deficiency. Also, you can combat heart disease and arthritis by being a nutty eater.

Read more from this great resource guide.

Pumpkin Cranberry Protein/Fiber Cookie Recipe

Not the sexiest recipe title, but it sure makes you feel better about eating a dessert item with the extra protein and fiber!

The trick to swapping out some of the white flour, is to get good unbleached parchment paper so that your cookies hold their shape and don't go *splat*! ! I've had my share of mishaps in my multi-year experimentation with improving the nutrient density of yummy baked goods, so you get pleasure for your palette and nutrition for your body!

Supplies: Cookie sheets, unbleached parchment paper (not wax paper)

Ingredients

1/2 c butter, softened (unsalted preferred)
3/4 c white sugar (decreased sugar than other recipes)
1 tsp vanilla extract
1 egg (free-range omega-3 fortified eggs are recommended)
1 c organic pumpkin puree
2 c gluten-free baking flour (if this is not available, change the recipe to be 2 c all purpose flour)
1 tsp baking powder (aluminum-free preferred)
1 tsp baking soda
1/2 tsp salt (kosher preferred)
1/2 cup protein/fiber powder
1 c dried cranberries (unsweetened is preferred, but more difficult to find)
1 tsp ground cinnamon (great anti-inflammatory!)
1/4 tsp nutmeg
1 tbl orange or lemon zest (optional)
1/2 c chopped walnuts (optional, highly recommended--great source of Omega-3 fats)

Directions
1) Preheat oven to 375 F. Do NOT grease cookie sheets. Line with unbleached parchment paper.
2) In a large mixing bowl, cream butter + sugar until light and fluffy. Beat in vanilla, egg, and pumpkin. This is your wet mixture.
3) Sift together flour, baking powder, baking soda, salt, spices, and protein powder. Stir dry ingredients by hand with a spatula into the wet mixture. (tip: do not over-mix.) Stir in cranberries and orange zest and walnuts. If you like extra crunchy walnuts, save the walnuts for later.
4) Drop by tablespoons onto parchment paper-lined cookie sheets. Make a size that is on the smaller side, for better portion-control and for cuteness. Yes, presentation matters! For crunchy walnut topping, sprinkle and press walnuts on top of cookies.
5) Bake for 10-12 minutes.

Enjoy after cooling on racks. Let cool completely so that the crunch on the outside is there, otherwise it gets more soft due to pumpkin moisture. Store in airtight containers or plastic bags.
Gift them to friends and colleagues so that they are eaten fresh within 2-3 days (so YOU can enjoy but you are not eating them all!)
If you want to save the dough, wrap in a log with plastic wrap, then in a freezer storage bag so that you can heat up a few cookies in the toaster oven as a weeknight post-dinner treat.