Calcium

All of us need calcium at every stage of life. Children need calcium to build healthy bones and teeth. Adults need calcium to support bone density. Most people do not get an adequate supply of calcium from their diet alone. This is probably due to the fact that most people eat a diet with high levels of processed food and not enough healthy dairy products or vegetables that contain adequate levels of calcium. This is especially true for children who often maintain a diet filled with refined foods. Due to this factor it is highly important to consider supplementation in order to keep your body and your child's up to date with daily calcium requirements.

Here are the basic daily requirements (from the National Institute for Health):

6 - 10 years old 800- 1,200 mg
11 -24 years old 1,200 - 1,500 mg
WOMEN 25 - 50 years old 1,000 mg
MEN 25-60 years old 1,000 mg

The best way to fill up on your daily vitamin/mineral requirements is through your food. Think of supplements as your necessary back up plan.

Here are a list of foods that contain high levels of calcium.

• Yogurt, plain
• Milk, low fat or nonfat
• Milk, whole
• Cheese, including American, ricotta, cheddar cheese and mozzarella cheese

Getting enough calcium can be a especially hard if you or your kids are allergic to milk. These nondairy foods can be good choices for people with milk allergies who need calcium:

• Salmon
• Tofu
• Rhubarb
• Sardines
• Collard greens
• Spinach
• Turnip greens
• Okra
• White beans
• Baked beans
• Broccoli
• Peas
• Brussel sprouts
• Sesame seeds
• Bok choy

Enjoy these calcium enriched foods, your body and your bones will be pleased!
More later on the Calcium/Magnesium connection....

Pesticides in our Fruits and Vegetables...

Conventionally grown fruits and vegetables are sadly laden with pesticides.

Firstly, these pesticides apparently break down the nutrient content of the fruit or
vegetable. So we are getting much less of the nutritional value we are searching for in our
Greens.

Secondly, they just taste better! Try it yourself...do a taste test. The Organic (pesticide free) fruits and veggies are bursting with luscious flavor!

Finally, Pesticide ingestion is obviously not good for us. It has been known to cause mild symptoms like headaches and fatigue as well as being linked to cancer and parkinsons disease. Please pass me the Organic Fruits and Veggies!!

I have found the list below to be extremely helpful in shopping for my fruit and vegetables. You will find that some are listed with much lower levels of pesticides so it is ok to buy conventional in those cases.

Let's face it, organic is expensive so a list like this will help you navigate the produce department with ease and without crashing your budget.

1. I highly suggest trying out Trader Joe's for well priced organics. The package will clearly tell you if it is organic.

2. I know Costco sells organic spinach.

3. Your most interesting and fun option is to hit a farmers market in your area. The produce will be organic, plus it is usually local so your veggies were probably just plucked from the soil! Nothing taste better than fresh plucked veggies or fruit.

The full list is below...but, here is a link for a wallet version to take with you to the store!

http://www.foodnews.org/

RANK	FRUIT OR VEGGIE	SCORE
1 (worst)	Peach	100 (highest pesticide load)
2	Apple	93
3	Sweet Bell Pepper	83
4	Celery	82
5	Nectarine	81
6	Strawberries	80
7	Cherries	73
8	Kale	69
9	Lettuce	67
10	Grapes - Imported	66
11	Carrot	63
12	Pear	63
13	Collard Greens	60
14	Spinach	58
15	Potato	56
16	Green Beans	53
17	Summer Squash	53
18	Pepper	51
19	Cucumber	50
20	Raspberries	46
21	Grapes - Domestic	44
22	Plum	44
23	Orange	44
24	Cauliflower	39
25	Tangerine	37
26	Mushrooms	36
27	Banana	34
28	Winter Squash	34
29	Cantaloupe	33
30	Cranberries	33
31	Honeydew Melon	30
32	Grapefruit	29
33	Sweet Potato	29
34	Tomato	29
35	Broccoli	28
36	Watermelon	26
37	Papaya	20
38	Eggplant	20
39	Cabbage	17
40	Kiwi	13
41	Sweet Peas - Frozen	10
42	Asparagus	10
43	Mango	9
44	Pineapple	7
45	Sweet Corn - Frozen	2
46	Avocado	1
47 (best)	Onion	1 (lowest pesticide load)