Calcium Quest

Hi Friends,

At my physical on Friday, my doctor ran a test to check my bone density.  While I was in the normal range for a woman my age, I was on the lower end of the spectrum.  She recommended taking a supplement.  After standing in front of them at Whole Foods for  about 15min, I decided against buying a supplement.  I would much prefer to try to add additional sources of calcium into my diet.

After a google search and consultation with my nutrition textbook, I am fully prepped with a list of calcium rich foods to try to incorporate more into my diet.  Beyond dairy products, kelp and other seaweeds, dark leafy greens, fortified tofu, salmon, sardines, almonds, sesame seeds, and broccoli are all good sources of calcium. 

I was solo for dinner last night so I made “crazy  food.”  I roasted a carnival squash and stuffed a bunch of steamed, calcium rich kale and goat cheese into the middle.  I attempted an over easy to go on top but it didn’t go so well.  This was very tasty and I have another squash half roasted and ready to use later this week.

This morning felt like an oatmeal morning so I challenged myself to incorporate more calcium into my regular bowl.  For two people, I combined 2/3 cup rolled oats, 1 1/3 cup Almond Breeze, 1 banana, and a pinch of salt.  I topped my portion with a blob of plain low-fat yogurt and some apple sautéed in brown sugar and butter.  The oats were creamier than usual which can be attributed to using all Almond Breeze rather than a mix of Almond Breeze and water.  Creamier = better=more calcium!

In the course of my research, I discovered that caffeine consumption causes you to excrete calcium in your urine.  I drink A LOT of coffee each day!  At least two full mugs in the morning and sometimes a decaf in the afternoon.  So could definitely be something to take into consideration too.  I have successfully weened myself from coffee in the past, but I just enjoy it so much!  I am going to try to slowly work myself down to one mug (which is probably around 12oz) in the morning.  Baby steps.

Anyone had the bone density test done?  What are your favorite sources of calcium?  Any one know more about this that I am missing?

Happy Tuesday!

Kate

Things I learned this weekend

1.  Cheesy oats are freaking amazing!  After seeing them on The Foodie Diaries, I had to make my own bowl Saturday night for dindin.

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Cooked 1/3 cup oats, 1 cup water, goat cheese and sriracha.  Topped it with sautéed kale, one egg and one egg white cooked in the microwave, more goat cheese and more sriracha.  YUM!  Sarah – your oats have changed my life :)

 

2.  It is ok to break rules.  Went out on Saturday with date boy and some friends.  I had a glass of white wine and split an outstanding piece of carrot cake.  This was not a part of the sugar free challenge.  But I enjoyed it and ate until I was satisfied and then stopped.  It did not cause a sugar binge and I have no feelings of guilt or that gross “I ate too much” sensation today.  Progress!

 

2.5 The carrot cake at the 318 is really good!

  

3.  Savor every warm, sunny November day in Minnesota.  It was sunny and mild out today so Alissa and I scrapped our plans to go to the gym together and went for a walk around Lake Calhoun instead.  It was so lovely out and we had lots to catch up on, so we headed around Lake of the Isles too.  A bit over 5 miles covered!  Gossip and exercise pair so nicely together :) 

 

4.  Seasonal is the best way to eat.  Taking cue from Holly, I roasted a small acorn squash for dinner tonight.  I stuffed with sautéed onion, kale, and kidney beans that I seasoned with curry powder, cumin, cinnamon and cayenne.  I lightly mashed it with a potato masher and stuffed inside the hallowed out squash.

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The brussel sprouts were super tasty too!

Cranberry Maple Roasted Brussel Sprouts – Serves 1 

- 1 cup quartered brussel sprouts

- 1/4 cup frozen cranberries

- 1 1/2 tsp balsamic vinegar

- 1 tsp pure maple syrup

- toss brussels and cranberries in balsamic and maple syrup.  place in a small, greased baking sheet.  roast in 400 degree oven for about 8 min or until golden brown and the cranberries burst.

 

5.  I do better with less sugar.  My week long experiment with cutting out added sugar was really insightful.  I felt really good and energized most of the week.  I have been struggling with acne a bit and my skin was much less inflamed this week.  I am going to continue to practice reducing my sugar intake.  I’ll save it for special occasions and even then, keep intake minimal and make sure the indulgences are quality ones :)  ie: really good dark chocolate or wine or outstanding desserts.

 

6.  I have great people in my life!  I got to spend lots of time with friends.  I had conversations with my family.  I communicated with fellow bloggers.  It was great!  These people all enrich and bring depth to my life.  I am lucky.  Thank you for being part of it :)

 

Good night friends!

Kate

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