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KOKOEK9's Photo KOKOEK9 Posts: 7,239
9/25/18 5:36 P

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thanks, wife can't eat milk products, that is another thing that causes problems. I'll tell her about the legs lifts

Mike


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ECOAGE's Photo ECOAGE Posts: 10,426
9/25/18 1:21 P

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After looking at all the info and then tracking on the nutrition Tracker, I realized that I REALLY need vitamin/mineral supplements just to get myself close to the minimum recommended amounts. It's difficult to get everything with food ... even with a healthy diet.

It takes a long time to grow young. - P. Picasso

Gail
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ISLAORANGESTAR2's Photo ISLAORANGESTAR2 Posts: 171
9/25/18 11:00 A

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Gail, I can't thank you enough for all the terrific information you posted. Lists and links like the ones you shared with us are an important part of meal planning, I promise you I'll be using it every week. emoticon

ISLAORANGESTAR2's Photo ISLAORANGESTAR2 Posts: 171
9/25/18 10:40 A

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Perhaps she would feel better by eating yogurt every day.
emoticon

Edited by: ISLAORANGESTAR2 at: 9/26/2018 (13:10)
KOKOEK9's Photo KOKOEK9 Posts: 7,239
9/25/18 3:08 A

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it does in my wife anything that is high in calcium constipates her, also she can't take supplements of any kind, they and some other medications constipate her

Mike


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9/25/18 2:37 A

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emoticon

Edited by: ISLAORANGESTAR2 at: 9/26/2018 (13:11)
ECOAGE's Photo ECOAGE Posts: 10,426
9/23/18 11:34 P

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I thought I'd share more of the info about bone-strengthening that I collected for my group challenge.


It takes a long time to grow young. - P. Picasso

Gail
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ECOAGE's Photo ECOAGE Posts: 10,426
9/23/18 11:32 P

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POTASSIUM, MAGNESIUM & Friends

emoticon Apples and Bananas
www.youtube.com/watch?v=AyiEF53jvoY

emoticon POTASSIUM emoticon
4,700 mg/day potassium

Potassium Content Of Foods List
www.drugs.com/cg/potassium-content-o
f-
foods-list.html


emoticon High-potassium fruit (more than 200 mg per serving):
1 medium banana (425)
½ of a papaya (390)
½ cup of prune juice (370)
¼ cup of raisins (270)
1 medium mango (325) or kiwi (240)
1 small orange (240) or ½ cup of orange juice (235)
½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
1 medium pear (200)

emoticon High-potassium vegetables (more than 200 mg per serving):
1 medium baked potato, with skin (925)
1 baked medium sweet potato, with skin (450)
½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)
½ cup of mushrooms (280)
½ cup of fresh brussels sprouts (250)
½ cup of cooked zucchini (220) or winter squash (250)
¼ of a medium avocado (245)
½ cup of broccoli (230)

emoticon High-potassium proteins (more than 200 mg per serving):
½ cup of cooked pinto beans (400) or lentils (365)
1 cup of soy milk (300)
3 ounces of baked or broiled salmon (319)
3 ounces of roasted turkey, dark meat (250)
¼ cup of sunflower seeds (241)
3 ounces of cooked lean beef (224)
2 tablespoons of smooth peanut butter (210)

emoticon High-potassium dairy (more than 200 mg per serving):
6 ounces of yogurt (260 to 435)
1 cup of nonfat, low-fat, or whole milk (350 to 380)

emoticon Medium-potassium fruit (50 to 200 mg per serving):
1 medium peach (185)
1 small apple or ½ cup of apple juice (150)
½ cup of peaches canned in juice (120)
½ cup of canned pineapple (100)
½ cup of fresh, sliced strawberries (125)
½ cup of watermelon (85)

emoticon Medium-potassium vegetables (50 to 200 mg per serving):
½ cup of corn (195)
½ cup of fresh or cooked carrots (180)
½ cup of fresh cauliflower (150)
½ cup of asparagus (155)
½ cup of canned peas (90)
1 cup of lettuce, all types (100)
½ cup of fresh green beans (90)
½ cup of frozen green beans (85)
½ cup of cucumber (80)

emoticon Medium-potassium proteins (50 to 200 mg per serving):
1 ounce of salted peanuts, almonds, or cashews (200)
1 large egg (60)

emoticon Medium-potassium dairy (50 to 200 mg per serving):
½ cup of ricotta cheese (154)
½ cup of vanilla ice cream (131)
½ cup of low-fat (2%) cottage cheese (110)

emoticon Grains
1 slice of white bread (30)
½ cup of white or brown rice (50)
½ cup of spaghetti or macaroni (30)
1 flour or corn tortilla (50)
1 four-inch waffle (50)

emoticon High Potassium Sweets
1 tablespoon of molasses (295) emoticon
1½ ounces of chocolate (165) emoticon

High & Low Potassium Food List
www.ucdmc.ucdavis.edu/transplant/pos
tt
ransplant/post_potass_eng.pdf


Here's a list of foods with potassium amount converted to an easy to follow point system! University of Louisville document:
louisville.edu/medicine/departments/
fa
milymedicine/files/Potassium%20Food%R>20List.pdf


NOTE 1: Potassium is known as K but it NOT the same as Vitamin K. Vitamin K is also important for bone health.

NOTE 2: Ever wonder about the potassium in your multivitamins? You’ll only get about 2% of the potassium recommended amount from a single dose of a multivitamin. In the United States, multivitamins do not have more than 99 milligrams of potassium. The entire day’s worth of potassium in a single pill would make it too big. A separate potassium supplement could quickly give more than you need and this is dangerous. Rely on your diet to meet your potassium needs.
info from:
healthyliving.azcentral.com/potassiu
m-
multivitamins-17683.html


Everything you need to know about potassium
www.medicalnewstoday.com/articles/28
72
12.php


What Are the Benefits of Getting Enough Potassium?
healthyeating.sfgate.com/benefits-ge
tt
ing-enough-potassium-2035.html


What Fruit Has More Potassium Than Bananas?
healthyeating.sfgate.com/fruit-potas
si
um-bananas-4738.html


How to Eat Enough Potassium
healthyeating.sfgate.com/eat-enough-
po
tassium-6340.html


10 Foods High in Potassium
www.everydayhealth.com/pictures/food
s-
high-in-potassium/?pos=1&xid=nl_R>EverydayHealthManagingDiabetes_20160815


Top Potassium-Rich Foods and How They Benefit You
www.algaecal.com/expert-insights/pot
as
sium-foods-list/



emoticon emoticon MAGNESIUM emoticon emoticon
Women need around 300 milligrams per day.
Men need about 400 milligrams per day.

Top 10 Magnesium Rich Foods Plus Proven Benefits
draxe.com/magnesium-deficient-top-10
-m
agnesium-rich-foods-must-eating/

Spinach, cooked — 1 cup: 157 milligrams (39 percent DV)
Swiss chard, cooked — 1 cup: 150 milligrams (38 percent DV)
Dark Chocolate — 1 square: 95 milligrams (24 percent DV)
Pumpkin seeds, dried — 1/8 cup: 92 milligrams (23 percent DV)
Almonds — 1 ounce: 75 milligrams (19 percent DV)
Black beans — 1/2 cup: 60 milligrams (15 percent DV)
Avocado — 1 medium: 58 milligrams (15 percent DV)
Figs, dried — 1/2 cup: 50 miligrams (13 percent DV)
Yogurt or kefir — 1 cup: 46.5 milligrams (12 percent DV)
Banana — 1 medium: 32 milligrams (8 percent DV)

Healthy Foods That Are High in Magnesium
www.verywellfit.com/best-magnesium-r
ic
h-foods-2505915


Acorn Squash: one cup of acorn squash cubes has 88 milligrams
Almonds: one-ounce serving of 23 almonds has 77 milligrams
Artichokes: one medium artichoke has 77 milligrams
Avocados: one avocado has about 60 milligrams
Beet greens: one cup has 100 milligrams
Beets: one cup has 20 milligrams
Beet Greens: one cup of cooked beet greens has about 100 milligrams
Black Beans: one cup of cooked black beans has 120 milligrams
Brazil Nuts: one serving of six nuts has 107 milligrams
Brown Rice: cup of cooked rice has 84 milligrams
Cashews: one ounce of cashews has 83 milligrams
Edamame: one cup of edamame has 99 milligrams
Lima Beans: one cup of cooked lima beans has 81 milligrams
Peas: one cup of cooked peas has 62 milligrams
Potatoes: one large baked potato with skin (about four inches diameter) has 84 milligrams
Pumpkin Seeds: one ounce of pumpkin seeds has 156 milligrams
Quinoa: one cup of quinoa has 118 milligrams
Spinach, cooked: one cup has 157 milligrams
Spinach, raw: one cup of raw spinach has 24 milligrams
Swiss Chard: one cup of cooked Swiss chard has 150 milligrams

These Fruits and Veggies are Excellent Sources of Magnesium
www.care2.com/greenliving/these-frui
ts
-and-veggies-are-excellent-sources-oR>f-magnesium.html

1. fresh apricots, 1 cup = 15.5 mg (4%)
2. avocado, 1 medium = 58 mg (15%)
3. banana, 32 mg (8%)
4. beets, 1 cup = 40 mg + beet greens, 98 mg (24%)
5. blackberries 1 cup = 28,8 mg (7%)
6. broccoli, 1 cup = 19.8 mg (5%)
7. cherries, 1 cup = 15.2 mg (4%)
8. figs, 1/2 cup = 50 mg (13%)
9. green bell pepper, 1 cup + 14.9 mg (4%)
10. okra, 1 cup = 57.6 mg
11. peaches, 1 cup 15.7 mg magnesium (4%)
12. spinach, 1 cup (cooked) = 157 mg (39%)
13. Swiss chard, 1 cup = 150 mg (38%)
14. flaxseeds, 46 grams = 37%
15. sesame seeds, 144 mg = 505 mg (126%)

emoticon emoticon B COMPLEX VITAMINS emoticon emoticon
The Benefits of B Complex Vitamins
Found naturally in meat, leafy greens, dairy, beans, peas, and whole or fortified grains, B complex vitamins help your body make energy from the food you eat, form red blood cells, and play an essential role in certain bodily functions.
www.verywellfit.com/b-complex-vitami
ns
-89411


It takes a long time to grow young. - P. Picasso

Gail
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- Four Seasons Challenge


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ECOAGE's Photo ECOAGE Posts: 10,426
9/23/18 11:28 P

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emoticon VITAMIN D
optimal1,000 - 4,000 IU (25–100 mg)
or 600 IU (15 mcg)/day = RDA minimum 100% Vitamin D

It helps the body absorb calcium, one of the main building blocks of bones. If you're low on D, then you're at increased risk for bone diseases like osteoporosis.

15 Healthy Foods That Are High in Vitamin D
www.prevention.com/food-nutrition/a2
04
37976/foods-high-in-vitamin-d/

Wild-caught fish (425 IU in 3 oz salmon, 547 IU in 3 oz mackerel)
Beef or calf liver (42 IU in 3 oz)
Egg yolks (41 IU per egg)
Canned fish (154 IU in 3 oz tuna, 270 IU in 3.5 oz sardines)
Shiitake mushrooms (40 IU in 1 cup)
Milk: whole, nonfat or reduced fat (100 IU in 8 oz)
Yogurt (80–100 IUs in 6 oz)
Almond milk (100 IU in 8 oz)
Pudding made with milk (49-60 IUs in ½ cup)
Orange juice (137 IU in 1 cup)
Breakfast cereals (50–100 IUs in 0.75–1 cup)
Fortified tofu (80 IU in 3 oz)
Oatmeal (150 IU in 1 packet)
Cheese (40 IU in 1 slice)
Eggnog (123 IU in 8 oz)

It takes a long time to grow young. - P. Picasso

Gail
SparkTeam Leader
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ECOAGE's Photo ECOAGE Posts: 10,426
9/23/18 11:27 P

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emoticon READING THE LABELS
To determine how much of a mineral is in a particular food, check the nutrition facts panel of the food label for the daily value (DV). Food labels list most minerals as a percentage of the DV.

For example: This amount is based on 1,000 mg of calcium per day.
30% DV of calcium equals 300 mg.
20% DV of calcium equals 200 mg of calcium.
15% DV of calcium equals 150 mg of calcium.

There is evidence for eating a combination of minerals and vitamins to protect your bones.

emoticon SUMMARY: THE IMPORTANCE OF NUTRITION AND EXERCISE FOR BONE HEALTH
Bone is a living tissue and there is a loss of minerals daily that must be replaced through diet. Bone mass is the product of both genetics and lifestyle factors. Nutrition and exercise can significantly affect the ability to achieve peak bone mass. Physical activity is highly beneficial. Regular resistance and weight-bearing exercise helps to reduce risk of fracture for two reasons: It both directly and indirectly increases bone mass, and it reduces falling risk by improving strength, balance, and coordination. Adequate intakes of nutrients involved in bone health are critical factors in maintaining healthy bones. Osteopenia and osteoporosis are varying degrees of low bone mass. When we lose bone, we increase the risk for osteoporosis and have a higher risk for fractures of the hip and spine.

adapted from Bone Health In Depth by the Linus Pauling Institute, last update 4/9/18
lpi.oregonstate.edu/mic/health-disea
se
/bone-health


Calcium, Potassium and Magnesium: A Recipe for Healthy Bones
www.care2.com/greenliving/calcium-po
ta
ssium-and-magnesium-a-recipe-for-heaR>lthy-bones.html


American Bone Health
americanbonehealth.org/nutrition/nut
ri
entsforbonehealth/


The Diet that Significantly Slows Bone Loss
The Mediterranean Diet has been shown to have even more health benefits than the known heart and cancer ones we hear so much about.
www.care2.com/greenliving/the-diet-t
ha
t-significantly-slows-bone-loss.html


25 Foods That Support Bone Health (with recipes)
www.verywellfit.com/foods-for-bone-h
ea
lth-2507172


Super Foods for Your Bones (slideshow)
www.webmd.com/osteoporosis/ss/slides
ho
w-superfoods-for-your-bones

1. Dark leafy greens
2. Sweet Potato
3. Citrus Fruit
4. Figs
5. Salmon & other fatty fish
6. Almonds
7. Plant "milk"
8. Tofu
9. Fortified juice
10. Prunes
11. Molasses

Edited by: ECOAGE at: 9/23/2018 (23:33)
It takes a long time to grow young. - P. Picasso

Gail
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KOKOEK9's Photo KOKOEK9 Posts: 7,239
9/23/18 8:40 P

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thanks for the information just what I was looking for

Mike


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LIVINHEALTHY9's Photo LIVINHEALTHY9 SparkPoints: (356,805)
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9/23/18 12:33 P

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Thanks for all the good info

Jackie
Northern Ky.


"No one is useless in this world who lightens the burdens of another."
-Charles Dickens (1812-1870)

"Most people don't change until the pain of staying the same is greater than the pain of changing."



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ISLAORANGESTAR2's Photo ISLAORANGESTAR2 Posts: 171
9/23/18 11:11 A

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Thanks for the thorough information, Gail. Spinach, dark chocolate, and black beans are high in calcium and magnesium (I like to eat the calcium along with magnesium in un-processed foods). I keep them as essentials of my kitchen supplies and nibble on them throughout the day. I used to crave chocolate and consider it off limits, but now that I have small amounts daily I don't crave it anymore but feel satisfied.

ECOAGE's Photo ECOAGE Posts: 10,426
9/23/18 12:57 A

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I hope this info can help you. This is a copy of a message I posted on one of my groups for a "bone-strengthening challenge". (Not all group members are vegetarian.) I was interested because of a recent fracture of my ankle (sports injury while running).

I think it's important that calcium is best utilized when taken in small amounts throughout the day and it should be taken in combination with other vitamins/minerals (in particular magnesium and Vitamin D).

emoticon CALCIUM
1,000 to 1,300 mg per day
Nearly all of the calcium in our bodies is stored in our teeth and bones, where it supports their hardness and structure. Calcium helps to build and maintain strong bones. Calcium helps bone maintenance as well as slowing down bone density loss, which is a natural part of the aging process.

Calcium is absorbed best when taken in amounts of 500 – 600 mg or less. Eat calcium-rich foods throughout the day.

Take calcium supplements in small amounts, preferably with a meal. You don’t need to take a supplement if you get enough calcium from the foods you eat.

Vitamin D makes the absorption of calcium possible. There are three ways to get vitamin D:
- Sunlight
- Food
- Supplements

emoticon Health Check Tool, Calcium Calculator (International Osteoporosis Foundation)
www.iofbonehealth.org/calcium-calcul
at
or


emoticon CALCIUM RICH FOODS
Milk
Cheese
Yogurt
Seaweeds, such as kelp, hijiki and wakame
Nuts and seeds, including pistachio, sesame, almonds, hazelnuts
Beans
Figs
Broccoli
Spinach
Fish with soft bones (sardines, canned salmon)
Arugula and Dandelion leaves
Calcium fortified foods: tofu, cereals, and drinks including plant-based milk and fruit juices

Foods that have at least 20% DV (Daily Value) of calcium are excellent choices. Foods with at least 10% DV of calcium are good choices. Some kinds of breakfast cereal have 600 mg of calcium per serving, or 60% DV.

Calcium amount lists:

USDA Nutrient List for calcium (listed by food)
ods.od.nih.gov/pubs/usdandb/Calcium-
Fo
od.pdf


USDA Nutrient List for calcium (listed by calcium content)
ods.od.nih.gov/pubs/usdandb/Calcium-
Co
ntent.pdf


Calcium Dietary Supplement Fact Sheet from NIH
ods.od.nih.gov/factsheets/Calcium-He
al
thProfessional/


11 Dairy-Free Calcium Sources by Liza Barnes
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1061


The 20 Best Calcium-Rich Foods That Aren’t Dairy
www.eatthis.com/calcium-rich-foods-n
ot
-dairy/


Calcium Content of Foods
www.ucsfhealth.org/education
/calcium_c
ontent_of_selected_foods/


What Are the Best Sources of Calcium?
www.quickanddirtytips.com/health-fit
ne
ss/healthy-eating/what-are-the-best-R>sources-of-calcium


Calcium in Plant-Based Diets
www.pcrm.org/health/diets/vsk/vegeta
ri
an-starter-kit-calcium


Top 7 Calcium Rich Foods For Vegetarians and Vegans
food.ndtv.com/lists/how-to-get-calci
um
-in-your-diet-7-dairy-free-vegetariaR>n-sources-734515


40 Vegan Calcium Sources
drlisawatson.com/40-vegan-calcium-so
ur
ces



It takes a long time to grow young. - P. Picasso

Gail
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KOKOEK9's Photo KOKOEK9 Posts: 7,239
9/23/18 12:25 A

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Hi, I have a calcium question. My wife was told by her doctor to take calcium supplements. She can't do this, any food hi in calcium constipates her, She can't take supplement calcium in any form. I make green smoothies and told her that is the best way to get her vitamins but she wont try it. What foods can she eat that are naturally hi in calcium. Does any body know how much calcium a body realy needs not what the doctors say. Thanks mike

Mike


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