Calcium-Rich Foods

There is a common misconception that the only good source of calcium is dairy products. While dairy is a good source, it certainly isn't the only way to get enough calcium in your diet. Here is a list of non-dairy foods that can help you reach your calcium goals:

• Almonds: a a 100 g serving will give you 266 mg of calcium
• Amaranth: a half cup serving will provide 150 mg of calcium
• Brazil Nuts: a 100 g serving will give you 160 mg of calcium
• Figs: just 4 will give you 506 mg of calcium
• Flax seeds: 1 tbsp will give you 255 mg of calcium (needs to be whole or milled, as the oil is not a source of calcium)
• Herring: a 100 g serving will give you 74 mg of calcium (plus, they are high in vitamin D, which aids in calcium absorption)
• Kale: a 1 cup serving will provide 90 mg of calcium
• Oranges: 1 orange will give you 75 mg of calcium
• Red kidney beans: 3 tbsp provides 75 mg of calcium
• Salmon: a 3 oz serving will provide 180 mg of calcium
• Sardines: a 100 g serving will give you 500 mg of calcium
• Sesame seeds: 1 tbsp provides 80 mg of calcium
• Tofu: a 100g serving will give you 510 mg of calcium

This list is certainly not comprehensive; there are lots of other calcium sources out there too! However, I hope this helps to illustrate the point that as long as you eat a variety of nutrient-dense foods, you can meet your minimum daily requirements of most nutrients.

Canadian recommendations for daily intake of calcium are 1000 mg per day for anyone between the ages of 19 and 50. Anyone over the age of 50 should aim for at least 1200 mg per day.

Happy eating!

The Basics of Healthy Eating

With all of the different information available about what to eat, what not to eat, and the latest diet craze, it can be hard to know where to start when it comes to improving your habits. More to the point, it can be overwhelming. There are an abundance of extreme diets out there, and while some people will have great results with them, they often aren't sustainable (or even healthy)  for others.

The most important thing you can do to achieve better health is to simplify things. You can (and should) enjoy a wide variety of foods. Any diet that says otherwise is not going to contribute to good health in the long term.

Remember, every small change you make to improve your health and well-being matters. It is a positive step in creating your own, most vibrant, health. Don't try to change everything at once. This can quickly result in frustration and self-doubt, which will invariably lead to abandoning your efforts.

If you can pick just one change to make today, you are already on the road to success. Once that change becomes an easy, regular part of your life, then choose your next step. And never forget to celebrate your successes.

Here are a few guidelines to help you get started:

The Basics of Healthy Eating:

• Eat whole, natural, fresh foods.
• Eat organic whenever possible.
• Avoid Genetically Modified Organisms (GMOS).
• Avoid chemicals, additives, preservatives, and trans fats.
• Minimize use of prepared foods.
• Stay well hydrated with pure, filtered water.
• Minimize alcohol, caffeine, sugar, fats, and red meats.

This is not an "all or nothing" process! It is okay to eat foods that your really enjoy, regardless of the "good" or "bad" label placed on them. Just practice moderation.  If you eat well most of the time, it is okay to have that treat every so often.

Now, pick your first small step on your journey to better health and commit to it. You will be glad you did!

Berry Muffins

Who doesn't love a berry muffin? No oil or butter in this recipe, and don't worry, you won't miss it.

Ingredients:

• 3/4 cup whole wheat pastry flour
• 3/4 cup whole wheat flour
• 1/2 cup raw cane sugar
• 1/2 teaspoon salt
• 1/4 teaspoon cinnamon
• 3 teaspoons baking powder
• 1 egg
• 1/2 cup applesauce
• 1/2 cup milk (any kind, feel free to use soy or almond milk)
• 1/2 cup berries (any kind, be creative)

Preheat oven to 350 F. Sift together dry ingredients. In a seperate bowl, combine wet ingredients. Make a well in the dry ingredients and add wet ingredients and berries. Mix only to moisten. Pour into paper lined muffin tray. Bake 18 to 20 minutes or until golden brown.

Makes 12 muffins.