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.
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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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