Thank you for all the great ideas! I already take calcium citrate...have for years. I've added them to my nutrition tracker and now I see that if I take an extra dose of them, I can reach my goal each day.
Speaking of the nutrition tracker, I really need to stick with it. There were several days I didn't enter my foods and I bet I went way over the calorie limit.
I take calcium/magnesium/D3 liquid too. Plus eat a lot of spinach usually. I have recently gone casein free so am trying out things like almond/coconut milk for my coffee. So far the best is soy creamer but I know it is not good for me really so I am looking for a substitute.
I just had my blood work done (1 yr gluten and dairy free) I was concerned about calcium levels and was pleasantly surprised to find it was fine 9.5 mg/dl (good range 8.2 to 10.5) but my Vit D was really low 17.3 (range 32.-100)! Apparently what I have been doing has been working for the calcium at least... I drink soy milk in my coffee and make smoothies with it as well as eat tofu. I recently started using molasses in breakfast gf grains because molasses is supposed to be high in calcium also. I love sesame seeds and sprinkle them in alot of foods, not a ton of calcium but every little bit helps.
I use powder calcium and take zinc, magnesium and vitamin D in an acid drink that way it gets in to your system. The acid help the calcium also so don't take and antacids or you just defeat the purpose of taking calcium.
If you tell God no because He won't explain the reason He wants you to do something, you are actually hindering His blessing. But when you say yes to Him, all of heaven opens to pour out His goodness and reward your obedience. What matters more than material blessings are the things He is teaching us in our spirit. Charles Stanley
I take a liquid calcium citrate supplement that also has magnesium and vitamin D3. I also like the almond milk - unsweetened version, and eat greens and raw almonds. It would be interesting to know my calcium level. I will check with my Dr. about having it tested.
GREENS GREEN GREENS. then MORE GREENS and GREENS w/fat cause it needs fat to get into cells, ie salad with ex. virgin olive oil.
While the milks are okay for a change, what I've learned is that you need a more alkaline body to prevent osteoporosis. Alkaline - fresh fruits and veggies. Acid foods - meat, dairy, grains. What I'm TRYING (not always successful) to do is eat at least double alkaline to acid foods every meal. I learned this from Dr. Dowd in The Vitamin D Cure. bit.ly/c9dFmg ; here's his site: www.thevitamindcure.com/
I had a dexa scan after my dx in '06, and will be interested to see how I'm doing. I was dx "osteopenic."
If you supplement, go with a calcium 'citrate' not 'oxolate' because it's better absorbed.
( and GODDESS!)
Harry - I've never heard of that test, so thank you for mentioning it. I've only had regular blood tests for calcium (the one which is tightly regulated by pituitary and vit D or whatever).
EDIT: I got the results of my bone density scan and wanted to followup on this thread. I am officially not osteopenic anymore. I did most of what I said at the beginning of the post, I did eat plain yogurt, and I walked almost daily for most of four years (last year, not so much & my first yr gf I had a personal trainer for 6 mos but they pushed me too hard for what my body was ready to do, so I quit). I did not supplement with calcium at all. I just took my magnesium and vitamin d, ate my greens w/some fats yada, and let my body do the rest. I share for anyone who bothers to read this. My spine improved 8.7%. My arm and hip stayed the same. fwiw.
Edited by: DOTSLADY at: 5/11/2010 (19:18)
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I just got my blood work back on my calcium check and it was a 22 on a 20 to 80 scale. They said it was normal. I'm taking 800 IU extra per day through a multivamin. I've been on the diet for 1.75 years. Does anyone else have their calcium blood work score?
I take a Raw Calcium capsule, and try to eat dark leafy greens. Here is a link to non-dairy sources of calcium. You have to scroll down about 4 charts because they also show Potassium, Vit E, Iron and then Calcium.
I have problems with my thyroid gland and therefore avoid as much soy as possible. Enzymes in non-fermented soy products can prevent the thyroid gland from being able to absorb the iodine needed to make thyroid hormones. For lots of people this isn't a significant problem, for others it is.
I use soy milk and almond milk. The almond milk I use has fewer calories than the soy milk. I also use a calcium chew and a 2:1 Calicium citrate tablet nightly. Be careful about how much soy products boys ingest because of the estrogen.
I use Costco's Lowfat Vanilla Soy Milk in my coffee and oatmeal in the morning, I try to eat a yogurt every day (yogurt doesn't bother me like milk does), and I take a calcium pill w/vitamin D. Here's a SparkPeople article telling how to get more calcium in veggies, nuts, etc. www.sparkpeople.com/resource/nutriti on _articles.asp?id=464&page=2
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For those of you who can't/don't eat dairy, how do you get your calcium? Over the past 1 1/2 weeks I've discovered that dairy is more bothersome then it's worth. I do OK with one serving a day, but it seems if I have more then that I'm running to the bathroom too much. I wasn't sure if it was the corn or dairy, but now I know it's the dairy. I've always been lactose intolerant, but it seems to get worse as I get older (I'm 40).
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