Tuesday, January 14, 2014

Strong Bones

Last year I introduced you all to my friend Mike Christie, an accomplished Ironman triathlete and personal trainer at Elite Health Services. I tell people he is more of a physical therapist than a trainer because he knows so much about the body and how it works. As previously noted I am officially on my way to "old ladyhood" and suffer chronic aches and pains. Mike fixes all that. He's helped me to strengthen my weak post-baby core and rehab a pulled groin. The best part about working out with Mike is that each time you are with him you walk away knowing that your health and well being really matter to him. He has a great heart and is passionate about what he does. From time to time Mike is going to be joining us here on The Sent to talk about topics related to health and wellness. He is a devout vegan and all-around health nut! Welcome Mike! Let's get right to it. Today we're talking about calcium and how to get more of it! 

Mike Christie on Calcium:

One of the most frequent questions I hear while training my female clients in particular is how to get more calcium. Their doctors are telling them they NEED more calcium, but are not specific on exactly HOW to get more of it into their bodies. The Institute of Medicine recommends between 1,000 and 1,200 milligrams of calcium a day for adult men and women. Women need roughly 200 milligrams more a day as they get closer to menopause and bone loss begins to occur.

For men, women, and children calcium is important for the healthy functioning of nerves and muscles, as well as for promoting strong bones. The old school solution to getting more calcium was to drink milk. The challenge with this is many people cannot tolerate the lactose in milk, and do not want to ingest the hormones and antibiotics fed to cows. Also, whole milk is high in fat and calories.

The other solution is calcium supplements in the form of pills or powders. Not really. Research shows that very little of the calcium you take in the form of a supplements actually gets absorbed into your body. Most of it just passes right through you.

So what is the best way to boost your calcium intake? Eat foods that are rich in the calcium. There is no better way for your body to break down, absorb, and use this important mineral than through natural foods. So, here are 5 superfoods that will help you increase your daily calcium intake that are low in calories and rich in other nutrients:

{1 cup raw chopped Spinach has 30mg of calcium}

{1 oz Chia Seeds has 180mg of calcium} 

{1 cup raw chopped Kale has 100mg of calcium} 

{1 cup cooked Turnip Greens has 200mg of calcium} 

{1 cup raw Broccoli has 40mg of calcium}

From The Sentimentalist: 
And there you have it. Calcium ain't just for drinking anymore. Get cooking people. Broccoli, Kale, Spinach, Chia Seeds, and Turnip Greens do a body good. 

1 comment:

  1. Eating spinach is easy especially if you puree it into a smoothie with bananas and/or mangoes and berries. The colour is disgusting but the flavour is good.

    I wrote a post on it here:



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