Calcium Food Quotes

Elsewhere the paper notes that vegetarians and vegans (including athletes) 'meet and exceed requirements' for protein. And, to render the whole we-should-worry-about-getting-enough-protein-and-therefore-eat-meat idea even more useless, other data suggests that excess animal protein intake is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Despite some persistent confusion, it is clear that vegetarians and vegans tend to have more optimal protein consumption than omnivores.

According to analyses conducted by the U.S. Department of Agriculture, 100 grams of fresh tomato today has 30 percent less vitamin C, 30 percent less thiamin, 19 percent less niacin, and 62 percent less calcium than it did in the 1960s. But the modern tomato does shame it's counterpart in one area: It contains fourteen times as much sodium.

Since 1950, much of the good stuff in the plants we grow—protein, calcium, iron, vitamin C, to name just four—has declined by as much as one-third, a landmark 2004 study showed. Everything is becoming more like junk food. Even the protein content of bee pollen has dropped by a third.

The calcium in vegetable sources may prove more bioavailable (useful to the body) than the stuff you get from milk. One study compared the absorption of calcium from kale and from milk and found kale the clear winner. (Yeah, kale!) Recent studies have shown that plant-sourced calcium in particular increases bone-mineral density and reduces the risk of osteoporosis. This is probably not just due to the calcium content of the plant—the complement of other vitamins (such as vitamin K), minerals, and phytonutrients work synergistically to provide additional benefits to bones. Yet another reason to eat your greens.

Brace yourselves, girls: Soda is liquid Satan. It is the devil. It is garbage. There is nothing in soda that should be put into your body. For starters, soda’s high levels of phosphorous can increase calcium loss from the body, as can its sodium and caffeine. [Cousens, Conscious Eating, 475] You know what this means—bone loss, which may lead to osteoporosis. And the last time we checked, sugar, found in soda by the boatload, does not make you skinny! Now don’t go patting yourself on the back if you drink diet soda. That stuff is even worse. Aspartame (an ingredient commonly found in diet sodas and other sugar-free foods) has been blamed for a slew of scary maladies, like arthritis, birth defects, fibromyalgia, Alzheimer’s, lupus, multiple sclerosis, and diabetes.2 When methyl alcohol, a component of aspartame, enters your body, it turns into formaldehyde. Formaldehyde is toxic and carcinogenic (cancer-causing). 3 Laboratory scientists use formaldehyde as a disinfectant or preservative. They don’t fucking drink it. Perhaps you have a lumpy ass because you are preserving your fat cells with diet soda. The Food and Drug Administration (FDA) has received more complaints about aspartame than any other ingredient to date.4 Want more bad news? When aspartame is paired with carbs, it causes your brain to slow down its production of serotonin.5 A healthy level of serotonin is needed to be happy and well balanced. So drinking soda can make you fat, sick, and unhappy.

Getting calcium from plants might seem a little strange in a society that is so focused on dairy foods as a source of calcium, but some research suggests that even omnivores get as much as 40 percent of their calcium from plant foods. While a strong dairy lobby has convinced many consumers that milk and other dairy foods are essential for a healthy diet, the ability to drink milk into adulthood is not the norm throughout the world. Normal development throughout most of the world involves a gradual loss of the enzyme needed to digest milk sugar after children are weaned from breast milk. We refer to the lack of this enzyme as “lactose intolerance.” But that’s definitely a western bias since this “intolerance” is not a lack or an abnormality; it’s part of normal human development in most people.

All Carolina folk are crazy for mayonnaise, mayonnaise is as ambrosia to them, the food of their tarheeled gods. Mayonnaise comforts them, causes the vowels to slide more musically along their slow tongues, appeasing their grease-conditioned taste buds while transporting those buds to a place higher than lard could ever hope to fly. Yellow as summer sunlight, soft as young thighs, smooth as a Baptist preacher's rant, falsely innocent as a magician's handkerchief, mayonnaise will cloak a lettuce leaf, some shreds of cabbage, a few hunks of cold potato in the simplest splendor, restyling their dull character, making them lively and attractive again, granting them the capacity to delight the gullet if not the heart. Fried oysters, leftover roast, peanut butter: rare are the rations that fail to become instantly more scintillating from contact with this inanimate seductress, this goopy glory-monger, this alchemist in a jar. The mystery of mayonnaise-and others besides Dickie Goldwire have surely puzzled over this_is how egg yolks, vegetable oil, vinegar (wine's angry brother), salt, sugar (earth's primal grain-energy), lemon juice, water, and, naturally, a pinch of the ol' calcium disodium EDTA could be combined in such a way as to produce a condiment so versatile, satisfying, and outright majestic that mustard, ketchup, and their ilk must bow down before it (though, a at two bucks a jar, mayonnaise certainly doesn't put on airs)or else slink away in disgrace. Who but the French could have wrought this gastronomic miracle? Mayonnaise is France's gift to the New World's muddled palate, a boon that combines humanity's ancient instinctive craving for the cellular warmth of pure fat with the modern, romantic fondness for complex flavors: mayo (as the lazy call it) may appear mild and prosaic, but behind its creamy veil it fairly seethes with tangy disposition. Cholesterol aside, it projects the luster that we astro-orphans have identified with well-being ever since we fell from the stars.

For instance, vitamin D deficiency is associated with cellular aging; and vitamin D appears to play an important role in promoting autophagy, by increasing calcium influx into old cells, which induces a cellular program to purposefully kill it.

Adults who could digest raw milk had an excellent source of food on the hoof. Cattle could go on turning grass into milk for years before they were slaughtered for beef. It has been proposed that lactase persistence was the genetic edge that allowed the dairy pastoralist Indo-Europeans to spread. Dairy farming produces five times as many calories per acre as raising cattle for slaughter.61 The protein and calcium of milk certainly build bones. Prehistoric dairy farmers tended to be taller than other farmers.62

More laying hens are slaughtered in the United States than cattle or pigs. Commercial laying hens are not bred for their flesh, but when their economic utility is over the still-young birds are trucked to the slaughterhouse and turned into meat products. In the process they are treated even more brutally than meat-type chickens because of their low market value. Their bones are very fragile from lack of exercise and from calcium depletion for heavy egg production, causing fragments to stick to the flesh during processing. The starvation practice known as forced molting results in beaded ribs that break easily at the slaughterhouse. Removal of food for several days before the hens are loaded onto the truck weakens their bones even more. Currently, the U.S. egg industry and the American Veterinary Medical Association oppose humane slaughter legislation for laying hens on the basis that their low economic value does not justify the cost of 'humane slaughter' technology. The industry created the inhumane conditions that are invoked to rationalize further unaccountability and cruelty.

Over the past fifteen years, the iconoclastic mathematician Irakli Loladze has isolated a dramatic effect of carbon dioxide on human nutrition unanticipated by plant physiologists: it can make plants bigger, but those bigger plants are less nutritious. “Every leaf and every grass blade on earth makes more and more sugars as CO2 levels keep rising,” Loladze told Politico, in a story about his work headlined “The Great Nutrient Collapse.” “We are witnessing the greatest injection of carbohydrates into the biosphere in human history—[an] injection that dilutes other nutrients in our food supply.” Since 1950, much of the good stuff in the plants we grow—protein, calcium, iron, vitamin C, to name just four—has declined by as much as one-third, a landmark 2004 study showed. Everything is becoming more like junk food. Even the protein content of bee pollen has dropped by a third. The problem has gotten worse as carbon concentrations have gotten worse. Recently, researchers estimated that by 2050 as many as 150 million people in the developing world will be at risk of protein deficiency as the result of nutrient collapse, since so many of the world’s poor depend on crops, rather than animal meat, for protein; 138 million could suffer from a deficiency of zinc, essential to healthy pregnancies; and 1.4 billion could face a dramatic decline in dietary iron—pointing to a possible epidemic of anemia. In 2018, a team led by Chunwu Zhu looked at the protein content of eighteen different strains of rice, the staple crop for more than 2 billion people, and found that more carbon dioxide in the air produced nutritional declines across the board—drops in protein content, as well as in iron, zinc, and vitamins B1, B2, B5, and B9. Really everything but vitamin E. Overall, the researchers found that, acting just through that single crop, rice, carbon emissions could imperil the health of 600 million people. In previous centuries, empires were built on that crop. Climate change promises another, an empire of hunger, erected among the world’s poor.

Spend more time in nature to boost your own natural killer cells and enhance your immune system; bonus points for frequently visiting a forest with lots of evergreen trees. Or at least use some forest-based essential oils like cypress. •​Consider boron supplements for stem cells, as well as the other listed stem cell enhancers. Calcium fructoborate or food-grade boron (tetraborate) work well. •​Make sure your sexual function is that of a young person. If it isn’t, get your hormone levels checked and look at any prescription meds that may be causing a problem. To improve sexual function, consider GAINSWave treatments or simply practice Kegel exercises on a daily basis.

Insulin binds to receptors on the kidneys, activates them, and signals to the kidney to release calcium in the urine, in turn, increasing calcium loss.234 Interestingly, a diet high in carbohydrates and similar to that advocated by mainstream medicine and the food pyramid leads to massive surges of insulin and increased calcium loss in the kidneys.235

dairy foods are fine to eat if you like them, but they are not a nutritional requirement. Think of cows: they do not drink milk after weaning, but their bones support bodies weighing 800 pounds or more. Cows feed on grass, and grass contains calcium in small amounts—but those amounts add up. If you eat plenty of fruits, vegetables, and whole grains, you can have healthy bones without having to consume dairy foods.

many (some say most) Asians, Africans, Middle Easterners, South Americans, and Eastern, Central, or Southern Europeans are deficient in lactase, the enzyme that splits lactose (milk sugar) into glucose and galactose. If these people drink milk or eat milk products, they end up with a lot of undigested lactose in their intestinal tracts. This undigested lactose makes the bacteria living there happy as clams — but not the person who owns the intestines: As bacteria feast on the undigested sugar, they excrete waste products that give their host gas and cramps. To avoid this anomaly, many national cuisines purposely avoid milk as an ingredient. (Quick! Name one native Asian dish that’s made with milk. No, coconut milk doesn’t count.) To get the calcium their bodies need, these people simply substitute high-calcium foods such as greens or calcium-enriched soy products for milk.

What is true of meat is true of all fat-and-protein pairs: they go together. Consider, for example, two near-perfect foods: eggs and milk. Both foods are a complete nutritional package, designed for a growing organism's exclusive nutrition, and must contain everything the body needs to assimilate the nutrients they contain. Thus the fats in the egg yolk aid digestion of the protein in the white, and lecithin in the yolk aids metabolism of its cholesterol. The butterfat in milk facilitates protein digestion, and saturated fat in particular is required to absorb the calcium. Calcium, in turn, requires vitamins A and D to be properly assimilated, and they are found only in the butterfat. Finally, vitamin A is required for production of bile salts that enable the body to digest protein. Without the butterfat, then, you don't get the best of the protein, fat-soluble vitamins, or calcium from milk. That's why I don't eat, and cannot recommend, egg white omelets and skim milk. They are low-quality, incomplete foods.

While a gluten-free diet may help alleviate symptoms in some people, for others it can lead to nutritional problems. Gluten-free products are typically lacking in vitamin B12, folate, zinc, magnesium, selenium and calcium. Other studies found that gluten-free diets in Spain contained on average more fat and less fibre than comparable diets. It is clear that excluding an entire food group from your diet can reduce fibre and dietary diversity, which also affects our gut microbes, creating the possibility of long-term adverse effects.

The blocks of the Healthy Eating Pyramid include: • vegetable oils such as olive and canola oil as the primary sources of fat • an abundance of vegetables and fruits, not including potatoes or corn • whole-grain foods at most meals • healthy sources of protein such as beans, nuts, seeds, fish, poultry, and eggs • a daily calcium supplement or dairy foods one to two times a day • a daily multivitamin • for those who choose to drink, alcohol in moderation • red meat, white bread, potatoes, soda, and sweets only occasionally if at all.

A diet rich in readily available nutrients allows the bones to mineralize properly, particularly during gestation and early development, and gives the teeth immunity to decay throughout the stresses of life. Not surprisingly, he found that the native diets that conferred such good health on healthy, so-called primitive groups were rich in minerals, particularly calcium and phosphorus, necessary for healthy bones and teeth. What is surprising about the work of Weston Price is his discovery that these healthy diets always contained a good source of what he called "fat-soluble activators," nutrients like vitamin A and vitamin D, and another vitamin he discovered called Activator X or the Price Factor. These nutrients are found only in certain animal fats. Foods that provided these nutrients were considered sacred by the healthy groups he studied. These foods included liver and other organ meats from grazing animals; fish eggs; fish liver oils; fish and shellfish; and butter from cows eating rapidly growing green grass from well-mineralized pastures. Price concluded that without a rich supply of these fat-soluble nutrients, the body cannot properly use the minerals in food. These fat-soluble nutrients also nourish the glands and organs to give healthy indigenous peoples plenty of immunity during times of stress.

The researchers tried a clever tactic to overcome this problem. They created a number of recipes for common foods including muffins and pasta in which they could disguise placebo ingredients like bran and molasses to match the texture and color of the flax-laden foods. This way, they could randomize people into two groups and secretly introduce tablespoons of daily ground flaxseeds into the diets of half the participants to see if it made any difference. After six months, those who ate the placebo foods started out hypertensive and stayed hypertensive, despite the fact that many of them were on a variety of blood pressure pills. On average, they started the study at 155/81 and ended it at 158/81. What about the hypertensives who were unknowingly eating flaxseeds every day? Their blood pressure dropped from 158/82 down to 143/75. A seven-point drop in diastolic blood pressure may not sound like a lot, but that would be expected to result in 46 percent fewer strokes and 29 percent less heart disease over time.125 How does that result compare with taking drugs? The flaxseeds managed to drop subjects’ systolic and diastolic blood pressure by up to fifteen and seven points, respectively. Compare that result to the effect of powerful antihypertensive drugs, such as calcium-channel blockers (for example, Norvasc, Cardizem, Procardia), which have been found to reduce blood pressure by only eight and three points, respectively, or to ACE inhibitors (such as Vasotec, Lotensin, Zestril, Altace), which drop patients’ blood pressure by only five and two points, respectively.126 Ground flaxseeds may work two to three times better than these medicines, and they have only good side effects. In addition to their anticancer properties, flaxseeds have been demonstrated in clinical studies to help control cholesterol, triglyceride, and blood sugar levels; reduce inflammation, and successfully treat constipation.127 Hibiscus Tea for Hypertension Hibiscus tea, derived from the flower of the same name, is also known as roselle, sorrel, jamaica, or sour tea. With

SUPPLEMENTS FOR LONGEVITY ReMag: (Picometer-ionic)150 mg 2–3 times a day and/or Magnesium citrate: 300 mg two times per day Magnesium oil applied to the skin (don’t rub in), 10–20 sprays per day (each spray carries about 20 mg of magnesium). Calcium: dietary and/or bone broth, 700mg (see this page for food lists and this page for bone broth recipe) ReLyte: Mineral-Electrolyte Solution. ½ tsp three times a day Vitamin E as mixed tocopherols: 400 IU daily Vitamin C: 1,000 mg twice per day Vitamin B complex: 2 per day. Food-based, Grown by Nature Vitamin B12: 1,000 mcg intramuscularly weekly Vitamin D, A, and K2 from Blue Ice Royal (fermented cod liver oil and butter oil: 2 capsules per day) Vitamin D: 20 minutes of sun exposure daily if possible Lecithin granules: 2 tbsp per day Flaxseed oil: 1–2 tbsp per day Ginkgo biloba and gotu kola are two herbs that can improve cerebral circulation.

Try to eat at least three of these foods per day—the more the better—rotating your consumption so that in a given week or two, you get all of these foods into your system. Wild blueberries: help restore the central nervous system and flush EBV neurotoxins out of the liver. Celery: strengthens hydrochloric acid in the gut and provides mineral salts to the central nervous system. Sprouts: high in zinc and selenium to strengthen the immune system against EBV. Asparagus: cleanses the liver and spleen; strengthens the pancreas. Spinach: creates an alkaline environment in the body and provides highly absorbable micronutrients to the nervous system. Cilantro: removes heavy metals such as mercury and lead, which are favored foods of EBV. Parsley: removes high levels of copper and aluminum, which feed EBV. Coconut oil: antiviral and acts as an anti-inflammatory. Garlic: antiviral and antibacterial that defends against EBV. Ginger: helps with nutrient assimilation and relieves spasms associated with EBV. Raspberries: rich in antioxidants to remove free radicals from the organs and bloodstream. Lettuce: stimulates peristaltic action in the intestinal tract and helps cleanse EBV from the liver. Papayas: restore the central nervous system; strengthen and rebuild hydrochloric acid in the gut. Apricots: immune system rebuilders that also strengthen the blood. Pomegranates: help detox and cleanse the blood as well as the lymphatic system. Grapefruit: rich source of bioflavonoids and calcium to support the immune system and flush toxins out of the body. Kale: high in specific alkaloids that protect against viruses such as EBV. Sweet potatoes: help cleanse and detox the liver from EBV byproducts and toxins. Cucumbers: strengthen the adrenals and kidneys and flush neurotoxins out of the bloodstream. Fennel: contains strong antiviral compounds to fight off EBV. Healing Herbs and Supplements

You Are What You Eat Take food for example. We all assume that our craving or disgust is due to something about the food itself - as opposed to being an often arbitrary response preprogrammed by our culture. We understand that Australians prefer cricket to baseball, or that the French somehow find Gerard Depardieu sexy, but how hungry would you have to be before you would consider plucking a moth from the night air and popping it, frantic and dusty, into your mouth? Flap, crunch, ooze. You could wash it down with some saliva beer.How does a plate of sheep brain's sound? Broiled puppy with gravy? May we interest you in pig ears or shrimp heads? Perhaps a deep-fried songbird that you chew up, bones, beak, and all? A game of cricket on a field of grass is one thing, but pan-fried crickets over lemongrass? That's revolting. Or is it? If lamb chops are fine, what makes lamb brains horrible? A pig's shoulder, haunch, and belly are damn fine eatin', but the ears, snout, and feet are gross? How is lobster so different from grasshopper? Who distinguishes delectable from disgusting, and what's their rationale? And what about all the expectations? Grind up those leftover pig parts, stuff 'em in an intestine, and you've got yourself respectable sausage or hot dogs. You may think bacon and eggs just go together, like French fries and ketchup or salt and pepper. But the combination of bacon and eggs for breakfast was dreamed up about a hundred years aqo by an advertising hired to sell more bacon, and the Dutch eat their fries with mayonnaise, not ketchup. Think it's rational to be grossed out by eating bugs? Think again. A hundred grams of dehydrated cricket contains 1,550 milligrams of iron, 340 milligrams of calcium, and 25 milligrams of zinc - three minerals often missing in the diets of the chronic poor. Insects are richer in minerals and healthy fats than beef or pork. Freaked out by the exoskeleton, antennae, and the way too many legs? Then stick to the Turf and forget the Surf because shrimps, crabs, and lobsters are all anthropods, just like grasshoppers. And they eat the nastiest of what sinks to the bottom of the ocean, so don't talk about bugs' disgusting diets. Anyway, you may have bug parts stuck between your teeth right now. The Food and Drug Administration tells its inspectors to ignore insect parts in black pepper unless they find more than 475 of them per 50 grams, on average. A fact sheet from Ohio State University estimates that Americans unknowingly eat an average of between one and two pounds of insects per year. An Italian professor recently published Ecological Implications of Mini-livestock: Potential of Insects, Rodents, Frogs and Snails. (Minicowpokes sold separately.) Writing in Slate.com, William Saletan tells us about a company by the name of Sunrise Land Shrimp. The company's logo: "Mmm. That's good Land Shrimp!" Three guesses what Land Shrimp is. (20-21)

In 1978, the typical teenage boy in the United States drank about seven ounces of soda every day; today he drinks nearly three times that amount, deriving 9 percent of his daily caloric intake from soft drinks. Soda consumption among teenaged girls has doubled within the same period, reaching an average of twelve ounces a day. A significant number of teenage boys are now drinking five or more cans of soda every day. Each can contains the equivalent of about ten teaspoons of sugar. Coke, Pepsi, Mountain Dew, and Dr Pepper also contain caffeine. These sodas provide empty calories and have replaced far more nutritious beverages in the American diet. Excessive soda consumption in childhood can lead to calcium deficiencies and a greater likelihood of bone fractures. Twenty years ago, teenage boys in the United States drank twice as much milk as soda; now they drink twice as much soda as milk. Soft-drink consumption has also become commonplace among American toddlers. About one-fifth of the nation’s one- and two-year-olds now drink soda.

DIET FOR LONGEVITY Avoid all junk food and salty, fried, and fatty foods. Stay away from meat, alcohol, coffee, caffeine, and sugar. Check for food sensitivities, particularly wheat and dairy. Therapeutic foods include cilantro, onion, seaweeds, and ginger, which help bind and excrete heavy metals. SUPPLEMENTS FOR LONGEVITY ReMag: (Picometer-ionic)150 mg 2–3 times a day and/or Magnesium citrate: 300 mg two times per day Magnesium oil applied to the skin (don’t rub in), 10–20 sprays per day (each spray carries about 20 mg of magnesium). Calcium: dietary and/or bone broth, 700mg (see this page for food lists and this page for bone broth recipe) ReLyte: Mineral-Electrolyte Solution. ½ tsp three times a day Vitamin E as mixed tocopherols: 400 IU daily Vitamin C: 1,000 mg twice per day Vitamin B complex: 2 per day. Food-based, Grown by Nature Vitamin B12: 1,000 mcg intramuscularly weekly Vitamin D, A, and K2 from Blue Ice Royal (fermented cod liver oil and butter oil: 2 capsules per day) Vitamin D: 20 minutes of sun exposure daily if possible Lecithin granules: 2 tbsp per day Flaxseed oil: 1–2 tbsp per day Ginkgo biloba and gotu kola are two herbs that can improve cerebral circulation.

They pop in the mouth, just like salmon roe! But inside... ... is the savory saltiness of seaweed!" "Those pearls are seaweed?!" But how?!" "Delicious! Not only is the pop of the pearl a fun texture, the salty, savory flavor of the seaweed melts seamlessly with the rice! I can barely stop myself! It's an addicting combination!" "Wait... how do you know that technique? Those pearls are seaweed extract gelled into a spherical shape. The only way to do that is by using a calcium-chloride bath and an alginic-acid gelling agent!" "What the heck?!" "That's food science!" "Yukihira pulled a page from Alice Nakiri's own book!" "I've experimented with this stuff before, y'know. When I was a little kid, anyway." "Wha-?! But that's-" "Convenience store Dagashi Candy?!" "Dagashi?! What's that?" Both chemicals are on the ingredients list! "It's what's called an educational candy. Kids play with that to learn how to make their own jelly pearls. I had a blast with it when I was little. I made lots of different stuff." "Dad, look! I made miso pearls!" "Aha ha ha! That's great! Now don't let any of the customers see that." "You can get both alginic acid and calcium chloride at any pharmacy. I used those, along with some seasoned seaweed extract and a little bit of ingenuity... ... to make these savory seaweed bombs- my own spin on the traditional seaweed bento!" "That's right! There were some educational candies in that pile of sweets he got from the kids yesterday!" "The transfer student used a food-science trick?" "And it was one he got off of a package of children's dagashi candy?!" "Hmm? What's this? I see something that looks like okaka minced tuna hiding inside the rice..." Mmmm! It's dried tunatsukudani! This, too, earns full marks for flavor! And its smooth, juicy texture is a wonderful contrast to the pop of the seaweed pearls!

Dr. Lydia Ciarallo in the Department of Pediatrics, Brown University School of Medicine, treated thirty-one asthma patients ages six to eighteen who were deteriorating on conventional treatments. One group was given magnesium sulfate and another group was given saline solution, both intravenously. At fifty minutes the magnesium group had a significantly greater percentage of improvement in lung function, and more magnesium patients than placebo patients were discharged from the emergency department and did not need hospitalization.4 Another study showed a correlation between intracellular magnesium levels and airway spasm. The investigators found that patients who had low cellular magnesium levels had increased bronchial spasm. This finding confirmed not only that magnesium was useful in the treatment of asthma by dilating the bronchial tubes but that lack of magnesium was probably a cause of this condition.5 A team of researchers identified magnesium deficiency as surprisingly common, finding it in 65 percent of an intensive-care population of asthmatics and in 11 percent of an outpatient asthma population. They supported the use of magnesium to help prevent asthma attacks. Magnesium has several antiasthmatic actions. As a calcium antagonist, it relaxes airways and smooth muscles and dilates the lungs. It also reduces airway inflammation, inhibits chemicals that cause spasm, and increases anti-inflammatory substances such as nitric oxide.6 The same study established that a lower dietary magnesium intake was associated with impaired lung function, bronchial hyperreactivity, and an increased risk of wheezing. The study included 2,633 randomly selected adults ages eighteen to seventy. Dietary magnesium intake was calculated by a food frequency questionnaire, and lung function and allergic tendency were evaluated. The investigators concluded that low magnesium intake may be involved in the development of both asthma and chronic obstructive airway disease.

SUPPLEMENT DAILY DOSAGE Vitamin A 10,000 IU or 6 mg beta-carotene (choose mixed carotenes if available)     B-complex vitamins B1, B2, B3, B5: 50 mg B6: 50 mg, or 100 mg if nauseated (can be higher: if necessary up to 250 mg to prevent nausea) B12: 400 mcg Choline, Inositol, PABA: 25 mg Biotin: 200 mcg Folic acid: 500 mcg (increase this to 1000 mcg if you have suffered a previous miscarriage, if there is a history of neural tube defects in your family, or if you are over 40 years of age)     Vitamin C 1–2 g (take the higher dose if you are exposed to toxicity or in contact with, or suffering from, infection)     Bioflavonoids 500–1000 mg (helpful for preventing miscarriage and breakthrough bleeding)     Vitamin D 200 IU     Vitamin E 500 IU (increasing to 800 IU during last trimester)     Calcium 800 mg (increasing to 1200 mg during middle trimester when your baby’s bones are forming, or if symptoms such as leg cramps indicate an increased need)     Magnesium 400 mg (half the dose of calcium)     Potassium 15 mg or as cell salt (potassium chloride, 3 tablets)     Iron Supplement only if need is proven; dosage depends on serum ferritin levels (stored iron) If levels < 30 mcg per litre, take 30 mg If levels < 45 mcg per litre, take 20 mg If levels < 60 mcg per litre, take 10 mg This test for ferritin levels should be repeated at the end of each trimester, and we give further details in Chapter 11.     Manganese 10 mg     Zinc 20–60 mg, taken last thing at night on an empty stomach (dose level to depend on results of zinc taste test, which ideally should be performed at two monthly intervals during your pregnancy; see page 172–174 for details)     Chromium 100–200 mcg (upper limit applies to those with sugar cravings or with proven need)     Selenium 100–200 mcg (upper limit for those exposed to high levels of heavy metal or chemical pollution). Selenium is best taken away from vitamin C, but can be taken with zinc.     Iodine 75 mcg (or take 150 mg of kelp instead)     Acidophilus/Bifidus Half to one teaspoonful, one to three times daily (upper limits for those who suffer from thrush)     Evening primrose oil 500–1000 mg two to three times daily     MaxEPA (or deep sea fish oils) 500–1000 mg two to three times daily     Garlic 2000–5000 mg (higher levels for those exposed to toxins)     Silica 20 mg     Copper 1–2 mg (but only if zinc levels are adequate)     Hydrochloric acid and digestive enzymes For those with digestive problems. There are numerous proprietary preparations which contain an appropriate combination of active ingredients. Ask your health practitioner, pharmacist or health food shop for guidance, and take as directed on the label.     Co-enzyme Q10 10 mg daily

There is no fault that can’t be corrected [in natural wine] with one powder or another; no feature that can’t be engineered from a bottle, box, or bag. Wine too tannic? Fine it with Ovo-Pure (powdered egg whites), isinglass (granulate from fish bladders), gelatin (often derived from cow bones and pigskins), or if it’s a white, strip out pesky proteins that cause haziness with Puri-Bent (bentonite clay, the ingredient in kitty litter). Not tannic enough? Replace $1,000 barrels with a bag of oak chips (small wood nuggets toasted for flavor), “tank planks” (long oak staves), oak dust (what it sounds like), or a few drops of liquid oak tannin (pick between “mocha” and “vanilla”). Or simulate the texture of barrel-aged wines with powdered tannin, then double what you charge. (““Typically, the $8 to $12 bottle can be brought up to $15 to $20 per bottle because it gives you more of a barrel quality. . . . You’re dressing it up,” a sales rep explained.) Wine too thin? Build fullness in the mouth with gum arabic (an ingredient also found in frosting and watercolor paint). Too frothy? Add a few drops of antifoaming agent (food-grade silicone oil). Cut acidity with potassium carbonate (a white salt) or calcium carbonate (chalk). Crank it up again with a bag of tartaric acid (aka cream of tartar). Increase alcohol by mixing the pressed grape must with sugary grape concentrate, or just add sugar. Decrease alcohol with ConeTech’s spinning cone, or Vinovation’s reverse-osmosis machine, or water. Fake an aged Bordeaux with Lesaffre’s yeast and yeast derivative. Boost “fresh butter” and “honey” aromas by ordering the CY3079 designer yeast from a catalog, or go for “cherry-cola” with the Rhône 2226. Or just ask the “Yeast Whisperer,” a man with thick sideburns at the Lallemand stand, for the best yeast to meet your “stylistic goals.” (For a Sauvignon Blanc with citrus aromas, use the Uvaferm SVG. For pear and melon, do Lalvin Ba11. For passion fruit, add Vitilevure Elixir.) Kill off microbes with Velcorin (just be careful, because it’s toxic). And preserve the whole thing with sulfur dioxide. When it’s all over, if you still don’t like the wine, just add a few drops of Mega Purple—thick grape-juice concentrate that’s been called a “magical potion.” It can plump up a wine, make it sweeter on the finish, add richer color, cover up greenness, mask the horsey stink of Brett, and make fruit flavors pop. No one will admit to using it, but it ends up in an estimated 25 million bottles of red each year. “Virtually everyone is using it,” the president of a Monterey County winery confided to Wines and Vines magazine. “In just about every wine up to $20 a bottle anyway, but maybe not as much over that.

specific foods such as yogurt, as well as calcium-rich foods, omega-3 fats in fish, and whole grains truly do trim your belly fat, thanks to their effect on hormones and metabolism.

Got Milk — Or Leave It? Dairy is best kept to a minimum. There are many good reasons not to consume dairy. For example, there is a strong association between dairy lactose and ischemic heart disease. There is also a clear association between high–growth–promoting foods such as dairy products and cancer. There is a clear association between milk consumption and bladder, prostate, colorectal, and testicular cancers. Dairy fat is also loaded with various toxins and is the primary source of our nation's high exposure to dioxin. Dioxin is a highly toxic chemical compound that even the U.S. Environmental Protection Agency admits is a prominent cause of many types of cancer in those consuming dairy fat, such as butter and cheese. Cheese is also a power inducer of acid load, which increases calcium loss further. Considering that cheese and butter are the foods with the highest saturated–fat content and the major source of our dioxin exposure, cheese is a particularly foolish choice for obtaining calcium. Cow's milk is "designed" to be the perfect food for the rapidly growing calf, but as mentioned above, foods that promote rapid growth promote cancer.

Across the board, levels of key mineral nutrients—zinc, calcium, manganese, iron, copper—in our food crops have declined by an average of 50 to more than 100 percent over the last century.

Blocking inositol triphosphate stops the wave. Inositol triphosphate receptor activation by calcium can desensitize the receptors. Inositol triphosphate is more sensitive to their receptors, but it is also less reactive than calcium and can act over many areas of the cell. Calcium and inositol triphosphate act like a hand on a faucet when they bind their receptors on the endoplasmic reticulum. After turning on the faucet, calcium flows out. The release of calcium from internal endoplasmic reticulum through these receptors results in sparks or puffs before it is sequestered back into the endoplasmic reticulum. These sparks or puffs can be amplified by neighboring endoplasmic reticulum as calcium itself releases more calcium stores. To get calcium back into the endoplasmic reticulum, energy must be used. ATP (Adenosine-5-triphosphate) is produced by the mitochondria, the power plants of the cell, by using energy from the blood. ATP consumption in the cell is similar to world oil consumption. It is the voracious creation of energy and power. Believe it or not, the ion that stimulates ATP production in the mitochondria is none other than calcium. When we eat and drink, our body breaks down our foods into energy. This energy is required for the mitochondria to produce ATP. Fats and sugars are broken down into units that are eventually utilized by the mitochondria transport system. When there is not enough energy available, calcium is unable to pump back into the endoplasmic reticulum and calcium diffusion can

Soy Even though a wide range of products made from soybeans have been marketed as a health food in recent years, research proves that (unfermented) soy is extremely unhealthy. Most soy products in the United States are not fermented. Unfermented soy is a problem for the following reasons: 1. It contains dangerous quantities of antinutrients, which are substances that block the body from absorbing important nutrients. The most notable are hemagglutinin, goitrogens, and phytic acid. Hemagglutinin promotes unhealthy blood clotting and blocks oxygen. Goitrogens prevent iodine from reaching the thyroid. Without iodine, the thyroid can enlarge and malfunction. Phytic acid blocks the body's absorption of essential minerals like calcium and magnesium. 2. It has lots of phytoestrogens, which do damage by mimicking estrogen inside the body. 3. It contains lysinoalanine, a known toxin, and nitrosamines, which are known carcinogens. 4. It has harmful levels of the mineral manganese and dangerous amounts of aluminum from being processed in aluminum containers. 5. It has a high risk of contamination with mycotoxins. 6. It is almost always genetically modified. As you can see, soy has pretty much everything going against it. Fortunately, it's easy to avoid processed soy in the United States because it must be listed as an ingredient on product labels. Most soy in Asian cuisine is different because it's been fermented. Fermentation greatly decreases the antinutrient and phytic acid levels. Fermented soy products include tempeh, miso, and natto. Most of these products are still highly processed and artificial, though, and soy sauce naturally contains MSG. To avoid GMO soy, make sure that any fermented soy product you eat is organic, or better yet just don't eat it at all. Even in areas of the world like Asia where fermented soy is common, people actually don't eat much of it. A 1998 study found that Japanese men eat only about eight grams of soy per day (a teaspoon or two). The average misguided American consumes far more than this when he drinks a glass of soy milk or eats a soy burger (and these soy products aren't even fermented).

Calcification is the hardening of body tissues by calcium salts or deposits. Although calcification itself is not considered a disease, it has been shown to be a significant contributing factor in nearly every known illness and aging condition, including heart disease, kidney stones, gallstones, chronic inflammation, arthritis, cancers, cataracts, eczema, psoriasis, and even wrinkles.

Once you start your exercise routine and you include in your daily diet foods rich in calcium and potassium, you will start losing weight in about a week

With modern Western diets, the body must work hard to keep the blood from becoming overly acidic from the excess animal protein being eaten. To do this, it uses alkaline bone tissue substances such as bicarbonates and calcium. This can lead to the loss of bone density and helps explain the high rates of osteoporosis in cultures where people eat large quantities of acidifying animal foods. Osteoporosis rates among the Eskimo people, who eat an almost completely flesh-based diet, are among the highest in the world.18 Next are northern Europeans and North Americans, who eat high quantities of flesh, eggs, and dairy products.19 While there are other factors that may affect bone health, such as vitamin and mineral intake, levels of loadbearing exercise, and mental and emotional factors, there is evidence that brittle bones and osteoporosis are correlated with eating the large amounts of animal protein typical of our meals.

Deceptive Nicknames for MSG Glutamic acid Glutamate Monopotassium glutamate Calcium glutamate Monoammonium glutamate Magnesium glutamate Natrium glutamate Anything “hydrolyzed” Any “hydrolyzed protein” Calcium caseinate Sodium caseinate Yeast extract Torula yeast Yeast food Yeast nutrient Autolyzed yeast Gelatin Textured protein Whey protein Whey protein concentrate Whey protein isolate Soy protein Soy protein concentrate Soy protein isolate Anything “protein” Anything “protein fortified” Soy sauce Soy sauce extract Protease Anything “enzyme modified” Anything containing “enzymes” Anything “fermented” Vetsin Ajinomoto Umami

This subquotient deals with the straightforward understanding of if you are taking enough vitamin and mineral supplements to adjunct your physical diet with what it needs to be chemically healthy and in balance. In this stressful technological world we live in, this is a good idea for many people. Much of the food we eat is often not of the highest quality, and filled with pesticides and not as filled with vitality because of the worlds’ lack of proper relationship to the Earth Mother, Pan, the Nature Spirits and Deva Kingdom. Are you getting enough vitamin C and calcium? Are there certain homeopathic or herbal products you should be taking?

Of the eighteen elements of which the human body is composed, all of which are presumably essential, several are needed in very small quantities. A few are required in liberal quantities. The normal adult needs to receive from the foods eaten one-half to one gram of calcium or lime per day. Few people receive more than one-half of the minerals present in the food. The requirements of phosphorus are approximately twice this amount. Of iron we need from one-seventh to one-third of a gram per day. Smaller amounts than these are required of several other elements. In order to utilize these minerals, and to build and maintain the functions of various organs, definite quantities of various organic catalysts which act as activating substances are needed. These include the known and unknown vitamins. Unlike some experimental animals human beings have not the ability to create some special chemical substances (not elements) such as vitamins within their bodies. Several animals have this capacity. For example, scurvy, which is due to a lack of vitamin C, cannot be produced readily in rats because rats can manufacture vitamin C. Similarly, rickets cannot be produced easily in guinea pigs

This is illustrated in the following case. A minister in an industrial section of our city, during the period of severe depression, telephoned me stating that he had just been called to baptize a dying child. The child was not dead although almost constantly in convulsions. He thought the condition was probably nutritional and asked if he could bring the boy to the office immediately. The boy was badly emaciated, had rampant tooth decay, one leg in a cast, a very bad bronchial cough and was in and out of convulsions in rapid succession. His convulsions had been getting worse progressively during the past eight months. His leg had been fractured two or three months previously while walking across the room when he fell in one of his convulsions. No healing had occurred. His diet consisted of white bread and skimmed milk. For mending the fracture the boy needed minerals, calcium, phosphorus and magnesium. His convulsions were due to a low calcium content of the blood. All of these were in the skimmed milk for the butter-fat removed in the cream contains no calcium nor phosphorus, except traces. The program provided was a change from the white flour bread to wheat gruel made from freshly ground wheat and the substitution of whole milk for skimmed milk, with the addition of about a teaspoonful of a very high vitamin butter with each feeding. He was given this meal that evening when he returned to his home. He slept all night without a convulsion. He was fed the same food five times the next day and did not have a convulsion. He proceeded rapidly to regain his health without recurrence of his convulsions.

From the data presented in the preceding chapters and in this comparison of the primitive and modernized dietaries it is obvious that there is great need that the grains eaten shall contain all the minerals and vitamins which Nature has provided that they carry. Important data might be presented to illustrate this phase in a practical way. In Fig. 95 will be seen three rats all of which received the same diet, except for the type of bread. The first rat (at the left) received whole-wheat products freshly ground, the center one received a white flour product and the third (at the right) a bran and middlings product. The amounts of each ash, of calcium as the oxide, and of phosphorus as the pentoxide; and the amounts of iron and copper present in the diet of each group are shown by the height of the columns beneath the rats. Clinically it will be seen that there is a marked difference in the physical development Qf these rats. Several rats of the same age were in each cage. The feeding was started after weaning at about twenty-three days of age. The rat at the left was on the entire grain product. It was fully developed. The rats in this cage reproduced normally at three months of age. The rats in this first cage had very mild dispositions and could be picked up by the ear or tail without danger of their biting. The rats represented by the one in the center cage using white flour were markedly undersized. Their hair came out in large patches and they had very ugly dispositions, so ugly that they threatened to spring through the cage wall at us when we came to look at them. These rats had tooth decay and they were not able to reproduce. The rats in the next cage (illustrated by the rat to the right) which were on the bran and middlings mixture did not show tooth decay, but were considerably undersized, and they lacked energy. The flour and middlings for the rats in cages two and three were purchased from the miller and hence were not freshly ground. The wheat given to the first group was obtained whole and ground while fresh in a hand mill. It is of interest that notwithstanding the great increase in ash, calcium, phosphorus, iron and copper present in the foods of the last group, the rats did not mature normally, as did those in the first group. This may have been

Modern commerce has deliberately robbed some of nature's foods of much of their body-building material while retaining the hunger satisfying energy factors. For example, in the production of refined white flour approximately eighty per cent or four-fifths of the phosphorus and calcium content are usually removed, together with the vitamins and minerals provided in the embryo or germ. The evidence indicates that a very important factor in the lowering of reproductive efficiency of womanhood is directly related to the removal of vitamin E in the processing of wheat. The germ of wheat is our most readily available source of that vitamin. Its role as a nutritive factor for the pituitary gland in the base of the brain, which largely controls growth and organ function, apparently is important in determining the production of mental types. Similarly the removal of vitamin B with the embryo of the wheat, together with its oxidation after processing, results in depletion of bodybuilding activators. Refined white sugar carries only negligible traces of body-building and repairing material. It satisfies hunger by providing heat and energy besides having a pleasant flavor. The heat and energy producing factors in our food that are not burned up are usually stored as fat. In the preceding chapter we have seen that approximately half of the foods provided in our modern dietaries furnish little or no body-building or repairing material and supply no vitamins. Approximately 25 per cent of the heat and energy of the American people is supplied by sugar alone which goes far in thwarting Nature's orderly processes of life. This per capita use is unfortunately on the increase

would have to eat nearly a bushel of apples a day or half a bushel of oranges to obtain a liberal factor of safety for providing phosphorus; similarly one would be required to eat nine and one half pounds of carrots or eleven pounds of beets each day to get enough phosphorus for a liberal factor of safety, while this quantity would be provided in one pound of lentils or beans, wheat or oats. I have discussed elsewhere the availability of phosphorus depending upon its chemical form. Since the calories largely determine the satisfying of the appetite and since under ordinary circumstances we stop when we have obtained about two thousand to twenty-five hundred very little of the highly sweetened fruits defeats our nutritional program. We would have to consume daily the contents of thirty-two one pound jars of marmalade, jellies or jams to provide a two gram intake of phosphorus. This quantity would provide 32,500 calories; an amount impossible for the system to take care of. Milk is one of the best foods for providing minerals but it may be inadequate in several vitamins. Of all of the primitive groups studied those using sea foods abundantly appear to obtain an adequate quantity of minerals particularly phosphorus with the greatest ease, in part because the fat-soluble vitamins provided in the sea foods (by which I mean animal life of the sea) are usually high. This enables a more efficient utilization of the minerals, calcium and phosphorus

As I study routinely the sample dietaries being used by people suffering from dental caries, usually associated with other disturbances, I find large numbers who are not getting in their food even half the minimum requirements of calcium, phosphorus and magnesium and iron and usually only a fraction of the minimum requirements of the fat-soluble vitamins. These latter have a role which in many respects is like the battery of an automobile which provides the spark for igniting the fuel. Even though the tank is filled with gasoline there is no power without the igniting spark

There are some phases of modern physical degeneration in which most of us take part with remarkable complacency. We would consider it a great misfortune and disgrace to burn up the furniture in our homes to provide warmth, if fuel were available for the collection. This is precisely what we are doing with our skeletons by a process of borrowing, simply because we fail to provide new body repairing material each day in the food. You are all familiar with the tragic misfortune that overtakes so many elderly people through the accident of a broken hip or other fractured bone. Statistics show that approximately 50 per cent of fractured hips occurring in people beyond 65 years of age never unite. We look upon this as one of the inevitable consequences of advancing age. In Chapter 15 I have referred to the small boy whose leg was broken when he fell in a convulsion while walking across the kitchen floor. That bone did not break because the blow was hard but because the minerals had been borrowed from the inside by the blood stream in order to maintain an adequate amount of the minerals, chiefly calcium and phosphorus in the blood and body fluids. He had been borrowing from his skeleton for months because due to a lack of vitamins he could not absorb even the minerals that were present in the inadequate food that he was eating. The calcium and the phosphorus of the milk were in the skimmed milk that he was using but he needed the activators of the butter-fat in order to use the minerals. Simply replacing white bread with these activators and the normal minerals and vitamins of wheat immediately checked the convulsions

Extensive laboratory determinations have shown that most people cannot absorb more than half of the calcium and phosphorus from the foods eaten. The amounts utilized depend directly on the presence of other substances, particularly fatsoluble vitamins.

Disease due to calcium deficiency is essentially unknown in humans on natural diets.

Months later, I’d learn that iskiate is otherwise known as chia fresca—“chilly chia.” It’s brewed up by dissolving chia seeds in water with a little sugar and a squirt of lime. In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re superpacked with omega-3S, omega-6S, protein, calcium, iron, zinc, fiber, and antioxidants. If you had to pick just one desert-island food, you couldn’t do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months on the chia diet, you could probably swim home.

It’s accepted wisdom that we can only get the calcium we need for healthy bones from cow’s milk, but that’s so very, very wrong. There are over 20 plant-based foods alone that contain calcium. You just need to ensure your diet contains a good variety of alternative sources. Here are some good foods to include: •    Fish: Fish with soft bones, such as anchovies and sardines. •    Vegetables: Broccoli, bok choy, cabbage, chard, kale, arugula and watercress. •    Legumes/beans: Chickpeas, kidney beans, lentils, peanuts and tempeh. •    Grains: Amaranth, brown rice, quinoa and teff. •    Nuts and seeds: Almonds, Brazil nuts, sesame seeds, sunflower seeds and tahini (sesame seed paste). •    Fruits: Figs, rhubarb and calcium-enriched juices. Find

Beyond physical activity and estrogen, the other major factor that increases the risk of osteoporosis is diet, especially calcium. A body needs abundant calcium to function properly, and one of bone’s many jobs is to serve as a reservoir of this vital mineral. If calcium levels in the blood drop too much because of insufficient calcium from food, hormones stimulate osteoclasts to resorb bone, restoring calcium balance. This response, however, weakens bones if the tissue is not replaced. Consequently, both animals and people whose diets are permanently deficient in calcium develop flimsy bones, and they lose bone more rapidly as they age. Modern grain-based diets, moreover, tend to be woefully deficient in calcium—between two and five times lower than typical hunter-gatherer diets, and only a minority of adult Americans eat sufficient calcium.16 This problem, moreover, is often exacerbated by low levels of vitamin D, which helps the gut absorb calcium, and by low levels of dietary protein, which is also necessary to synthesize bone.

Acesulfame potassium Artificial flavors Aspartame (NutraSweet) Autolyzed yeast extract Azodicarbonamide BHA and BHT Bleached flour Blue 1 Calcium peroxide Calcium propionate Caramel color Carrageenan Cellulose Corn syrup Cottonseed oil DATEM Dextrose Dimethylpolysiloxane Enriched flour Erythritol Fructose or fructose syrup High-fructose corn syrup Hydrolyzed proteins Maltodextrin Methylparaben Monoglycerides and diglycerides

Getting the 1,000 to 1,200 milligrams you need daily is actually pretty easy. Three servings of plain yogurt (415 milligrams per 8 ounces) can help you get there quickly. One and a half ounces of part-skim mozzarella and 3 ounces of sardines both deliver about 330 milligrams (33 percent of your daily recommendation) of calcium. For those who don’t eat dairy, fortified cereal and greens such as kale are also good sources.

Now, I'm sure you are thinking, were they really children, or were they adults who hadn't eaten protein or calcium in so many years that their bone structure was actually in an advanced state of atrophy and they appeared much smaller than people who eat food?

Also, milk does give us calcium, and calcium, along with magnesium and B vitamins, is involved in sleep regulation (while calcium deficiencies are sometimes associated with sleep problems). So although foods that contain calcium won't put us to sleep, there are key nutrients they include that provide the necessary building blocks for sleep. The same is true of foods that contain magnesium (such as nuts, seeds, leafy greens, and bananas), B6 (such as fish, beans, and poultry), and tryptophan (an amino acid found in foods like chickpeas, seaweed, egg whites, pumpkin seeds, halibut, and most famously, turkey). Another food that may help us sleep is cherries, which are rich in melatonin. A 2014 study from Louisiana State University found that participants who drank a glass of tart cherry juice twice a day for two weeks slept an average of eighty-five minutes more each night than those who drank the placebo.

SPINACH-ARTICHOKE HUMMUS Creamy texture, pretty green color, and assertive taste—this dip has it all! SERVES 8 | ¼ cup per serving 2 ounces spinach (about 2 cups) 1 cup canned no-salt-added chickpeas, rinsed and drained 4 medium canned artichoke hearts, rinsed, squeezed dry, and quartered ¼ cup Chicken Broth or commercial fat-free, low-sodium chicken broth 2 tablespoons shredded or grated Parmesan cheese ½ teaspoon grated lemon zest 2 tablespoons fresh lemon juice 2 tablespoons tahini 1 to 2 medium garlic cloves, minced ¼ teaspoon pepper In a food processor or blender, process all the ingredients until the desired consistency. Serve at room temperature or cover and refrigerate until needed. COOK’S TIP ON TAHINI Tahini is a thick paste made from ground sesame seeds. Add small amounts to enhance salad dressings, marinades, soups, stuffings, and other dips and spreads. Look for tahini in the condiment or ethnic sections in the grocery store. PER SERVING calories 101 total fat 3.5 g saturated 0.5 g trans 0.0 g polyunsaturated 1.5 g monounsaturated 1.5 g cholesterol 1 mg sodium 89 mg carbohydrates 13 g fiber 4 g sugars 2 g protein 5 g calcium 40 mg potassium 188 mg dietary exchanges 1 starch ½ lean meat

VEGETABLE BEEF SOUP Making this soup with roast beef you’ve saved from another meal (maybe Easy Roast Beef) cuts down on both prep time and cooking time. Even people who think they don’t like leftovers will enjoy this soup, which gets lots of flavor from fresh produce. SERVES 6 | 1 cup per serving Cooking spray 1 medium onion, chopped 1 medium rib of celery, diced 1 medium carrot, sliced 1½ teaspoons chopped fresh oregano or ½ teaspoon dried, crumbled 2 medium garlic cloves, minced ½ teaspoon dried thyme, crumbled 4 cups Beef Broth or commercial fat-free, no-salt-added beef broth 1 cup chopped cooked lean roast beef, cooked without salt, all visible fat discarded 1 cup cut fresh or frozen green beans 1 medium tomato, chopped Pepper to taste Lightly spray a Dutch oven with cooking spray. Cook the onion, celery, carrot, oregano, garlic, and thyme over medium heat for 4 minutes, or until the onion is soft, stirring occasionally. Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 30 minutes, or until the vegetables are tender. COOK’S TIP ON THICKENING SOUP To thicken and enrich most kinds of soup, either add some vegetables if none are called for or use more vegetables than the recipe specifies. Once they’ve cooked, transfer some or all of the vegetables to a food processor or blender and process until smooth, adding a little liquid if needed. Stir the processed vegetables back into the soup. PER SERVING calories 70 total fat 1.0 g saturated 0.5 g trans 0.0 g polyunsaturated 0.0 g monounsaturated 0.5 g cholesterol 13 mg sodium 46 mg carbohydrates 6 g fiber 2 g sugars 3 g protein 9 g calcium 35 mg potassium 304 mg dietary exchanges 1 vegetable 1 very lean meat

Anything the Tarahumara eat, you can get very easily,” Tony told me. “It’s mostly pinto beans, squash, chili peppers, wild greens, pinole, and lots of chia. And pinole isn’t as hard to get as you think.” Nativeseeds.org sells it online, along with heritage seeds in case you want to grow your own corn and whiz up some homemade pinole in a coffee grinder. Protein is no problem; according to a 1979 study in The American Journal of Clinical Nutrition, the traditional Tarahumara diet exceeds the United Nations’ recommended daily intake by more than 50 percent. As for bone-strengthening calcium, that gets worked into tortillas and pinole with the limestone the Tarahumara women use to soften the corn. “How about beer?” I asked. “Any benefit to drinking like the Tarahumara?” “Yes and no,” Tony said. “Tarahumara tesgüino is very lightly fermented, so it’s low in alcohol and high in nutrients.” That makes Tarahumara beer a rich food source—like a whole-grain smoothie—while ours is just sugar water. I could try home-brewing my own corn near-beer, but Tony had a better idea. “Grow some wild geranium,” he suggested. “Or buy the extract online.” Geranium niveum is the Tarahumara wonder drug; according to the Journal of Agricultural and Food Chemistry, it’s as effective as red wine at neutralizing disease-causing free radicals. As one writer put it, wild geranium is “anti-everything—anti-inflammatory, antiviral, antibacterial, antioxidant.

Refined sugars use your body’s stored B-vitamins, Calcium and Magnesium for their digestion. Regular consumption of foods high in refined sugar will deplete your body’s stored B-vitamins, Calcium and Magnesium

Dates are not a low-calorie food, nor are they a low-sugar food. A single large pitted date has a whopping 66 calories, not bad if you eat just one, which, unfortunately, almost nobody does. But that same single date has calcium and magnesium in an almost perfect 1:1 ratio

six figs (about 125 calories) give you 82 mg of calcium (plus 34 of magnesium). That’s more than three times the amount in a glass of orange juice. You also get a whopping 473 mg of potassium, making figs a high-potassium food. A ton of studies show that people who eat potassium-rich foods like fruits and vegetables have lower rates of heart disease and stroke. And potassium is a key ingredient in keeping blood pressure down. According to the latest studies, people who regularly consume high-potassium foods have lower blood pressure than those who don’t. In a recent review of 33 studies that examined the effect

Potential weight loss, cholesterol lowering, and anticancer benefits aside—and those are pretty big benefits to put aside—grapefruit is a good low-calorie source of potassium and vitamin C. It even has a drop of calcium and magnesium, 20 mg of phytosterols, and a gram or two of fiber. The red and pink varieties also have vitamin A, beta-carotene, and the aforementioned cancer-fighting

Mangoes have a lot of potassium, vitamin A, and beta-carotene, plus they have some vitamin C, vitamin K, calcium, phosphorus, and magnesium, as well as a smattering of other nutrients. They’re believed to be a rich source of enzymes, making them ideal to use as a tenderizing agent and perfect for marinades. And one mango contains more than 3½ g of fiber. Choosing the Best Mango Picking

CHART 11.2: NUTRIENT COMPOSITION OF PLANT AND ANIMAL-BASED FOODS (PER 500 CALORIES OF ENERGY) Nutrient Plant-Based Foods* Animal-Based Foods** Cholesterol (mg) — 137 Fat (g) 4 36 Protein (g) 33 34 Beta-carotene (mcg) 29,919 17 Dietary Fiber (g) 31 — Vitamin C (mg) 293 4 Folate (mcg) 1168 19 Vitamin E (mg_ATE) 11 0.5 Iron (mg) 20 2 Magnesium (mg) 548 51 Calcium (mg) 545 252 * Equal parts of tomatoes, spinach, lima beans, peas, potatoes ** Equal parts of beef, pork, chicken, whole milk   As you can see, plant foods have dramatically more antioxidants,

The second he caught her scent, he stopped. “Leelan! Are you sure you should be up?” Turned out the smell of the food was one hell of a distraction: the spike of hunger she got in response enough to halt her in her tracks. “Ah . . . yeah, I feel okay. I’m hungry, actually.” As well as scared to death. While the staff continued on into the billiards room, filing in past some sheets of heavy plastic, Wrath came over to the base of the stairs. “Let’s get you into the kitchen.” Heading all the way down to join him, she let him take her arm, and leaned into his strength, taking a deep, easing breath. She’d probably just imagined everything up there. Really. Probably. Crap. “You know, I slept well,” she murmured as if to reassure herself. Which didn’t work. “Yeah?” “Mm-hm.” Together, they walked past the long dining table, and went through the flap door in the far corner. On the other side, iAm was once again at the stove, stirring a great pot. The Shadow turned—and immediately frowned as he looked at her. “What?” She put her hands to her stomach. “What are you—” “Nothing,” he said, banging his wooden spoon on the steel vat. “You two like chicken soup?” “Oh, yes, that sounds perfect.” Beth hopped up onto a stool. “And some bread maybe—” Fritz materialized at her elbow with a baguette and a plate with butter. “For you, madam.” She had to laugh. “How did you know?” As Wrath sat on the stool next to her, George parked it between them. “I had him on standby.” A steaming bowl of soup was slid in front of her by the Shadow. “Enjoy.” “Him, too?” she asked of iAm. “Yeah, the Shadow mighta been on it as well.” Picking up the spoon Fritz offered her, she dug in, aware the three males were staring at her—Wrath with such intensity, it was almost as if he’d gotten his sight back— “Mmmmm,” she said—and meant it. The soup was perfect, simple, not too heavy, and warm, warm, warm. Maybe it was just that she’d been through the needing and not eaten for how long? “So what’s going on in the billiards room,” she asked, to try to distract the males. “They’re cleaning up after me.” She winced. “Ah.” Wrath patted around for the baguette and broke off the hard end, putting it aside. The piece he then tore for her was soft in the middle, crunchy on the outside—and the butter he put on it was the unsalted, sweet kind. The combo was great with the soup. “Would you like something to drink?” Fritz asked. “Wine?” iAm said—before catching himself. “No, not wine. Milk. You need the calcium.” “Good idea, Shadow,” Wrath chimed in as he nodded at Fritz. “Make it whole—” “No, no, that will make me gag.” Annnnd didn’t that stop all of them in their tracks. “Which was true before all the, well, you know. But the skim does sound good.” And so it went, the three of them waiting on her: More soup? iAm hit her bowl again right away. More bread with butter? Husband was on it. More milk? The butler raced for the fridge.

You probably don’t think of your lunch as being constructed from powders, but consider the ingredients of a Subway Sweet Onion Chicken Teriyaki sandwich. Of the 105 ingredients, 55 are dry, dusty substances that were added to the sandwich for a whole variety of reasons. The chicken contains thirteen: potassium chloride, maltodextrin, autolyzed yeast extract, gum Arabic, salt, disodium inosinate, disodium guanylate, fructose, dextrose, thiamine hydrochloride, soy protein concentrate, modified potato starch, sodium phosphates. The teriyaki glaze has twelve: sodium benzoate, modified food starch, salt, sugar, acetic acid, maltodextrin, corn starch, spice, wheat, natural flavoring, garlic powder, yeast extract. In the fat-free sweet onion sauce, you get another eight: sugar, corn starch, modified food starch, spices, salt, sodium benzoate, potassium sorbate and calcium disodium EDTA. And finally, the Italian white bread has twenty-two: wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid, sugar, yeast, wheat gluten, calcium carbonate, vitamin D2, salt, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase, wheat protein isolate, sodium stearoyl lactylate, yeast extract and natural flavor. If

You probably grew up learning that milk is the best source for calcium and that meat is the best source of protein because of very successful advertising campaigns associated with these foods. These campaigns were so effective that people now confuse food with nutrients. It’s such a pervasive idea that even proponents of plant-based diets sometimes fall into this trap and compare soymilk directly to dairy milk, or beans directly to meat, to prove their nutritional value.

Cheese is also a powerful inducer of acid load, which increases calcium loss further.89 Considering that cheese and butter are the foods with the highest saturated-fat content and the major source of our dioxin exposure, cheese is a particularly foolish choice for obtaining calcium.

We know today the calcium from plants can provide protection from fractures, while calcium derived from dairy products increases fracture risk. This is evident in a June 2016 longitudinal study from the China Health and Nutrition Survey published in the Journal of Bone and Mineral Research – Long-Term Low Intake of Dietary Calcium and Fracture Risk In Older Adults With Plant-Based Diet (65). Researchers found a high intake of calcium from dairy products may not offer protection from bone fractures, while a lower intake of calcium from plant-derived foods was protective. Calcium intake, and the number of bone fractures were analyzed from 6,210 participants consuming plant-based diets in the China Health and Nutrition Survey. Lower calcium intakes sourced from plants were found to be the most protective, with no added benefits for consuming above that range. The authors conclude, “A plant-based diet may be associated with lower requirements for calcium intake for bone health, compared with Westernized diets.

In 1983, I moved to San Francisco for my pediatric endocrine fellowship. I had no idea what awaited me in the pediatric ICU: three toddlers, eighteen months old, all on ventilators in congestive heart failure because their parents had placed them on a macrobiotic diet. These ostensibly well-meaning parents were trying to prevent their children from succumbing to the “toxins” associated with meats, oils, and dairy products, so instead they fed their tots grains, cereals, vegetables, and, of course, tater tots. As a result, their hearts ballooned and couldn’t pump from the lack of iron, vitamin D, and calcium.

Planktonic algae produce 60 per cent of all Earth’s oxygen through photosynthesis and will be adversely affected by global warming and ocean acidification. Adult fish and even adult krill appear to tolerate changes in acidity reasonably well, but at larval levels marine animals can be sensitive to temperature, salinity, acidity and calcium saturation. If all these factors go haywire, there is likely to be a collapse of the species that forms the basis of the food chain.

The coast of Austria-Hungary yielded what people called cappuzzo, a leafy cabbage. It was a two-thousand-year-old grandparent of modern broccoli and cauliflower, that was neither charismatic nor particularly delicious. But something about it called to Fairchild. The people of Austria-Hungary ate it with enthusiasm, and not because it was good, but because it was there. While the villagers called it cappuzzo, the rest of the world would call it kale. And among its greatest attributes would be how simple it is to grow, sprouting in just its second season of life, and with such dense and bulky leaves that in the biggest challenge of farming it seemed to be how to make it stop growing. "The ease with which it is grown and its apparent favor among the common people this plant is worthy a trial in the Southern States," Fairchild jotted. It was prophetic, perhaps, considering his suggestion became reality. Kale's first stint of popularity came around the turn of the century, thanks to its horticultural hack: it drew salt into its body, preventing the mineralization of soil. Its next break came from its ornamental elegance---bunches of white, purple, or pink leaves that would enliven a drab garden. And then for decades, kale kept a low profile, its biggest consumers restaurants and caterers who used the cheap, bushy leaves to decorate their salad bars. Kale's final stroke of luck came sometime in the 1990s when chemists discovered it had more iron than beef, and more calcium, iron, and vitamin K than almost anything else that sprouts from soil. That was enough for it to enter the big leagues of nutrition, which invited public relations campaigns, celebrity endorsements, and morning-show cooking segments. American chefs experimented with the leaves in stews and soups, and when baked, as a substitute for potato chips. Eventually, medical researchers began to use it to counter words like "obesity," "diabetes," and "cancer." One imagines kale, a lifetime spent unnoticed, waking up one day to find itself captain of the football team.

Creamy Blueberry Dressing Serves: 4 2 cups fresh or frozen (thawed) blueberries ½ cup pomegranate juice ¼ cup raw cashew butter or ½ cup raw cashews 3 tablespoons Wild Blueberry Vinegar* or other fruit-flavored vinegar Blend all ingredients in a food processor or high-powered blender until smooth and creamy. PER SERVING: CALORIES 106; PROTEIN 2g; CARBOHYDRATE 16g; TOTAL FAT 4.3g; SATURATED FAT 0.7g; SODIUM 5mg; FIBER 2.4g; BETA-CAROTENE 22mcg; VITAMIN C 2mg; CALCIUM 14mg; IRON 0.8mg; FOLATE 15mcg; MAGNESIUM 31mg; ZINC 0.6mg; SELENIUM 1.9mcg

Home-Style Tomato Sauce Serves: 4 3 cups diced tomatoes 8 unsulfured, unsalted dried tomatoes, finely diced 1 small yellow onion, diced 8 cloves garlic, minced 1 tablespoon MatoZest* or other no-salt Italian seasoning blend, adjusted to taste Freshly ground black pepper, to taste 2 tablespoons fresh basil, chopped In a saucepan, cook tomatoes and dried tomatoes over medium-low heat until soft, about 10 minutes. Place in a food processor or blender and purée. Heat 2 to 3 tablespoons water in a medium skillet and sauté the onion and garlic for 2 minutes or until tender. Add the puréed tomato mixture, MatoZest, and pepper. Bring to a gentle boil, reduce heat to low, cover, and simmer for 1 hour. Add basil and adjust seasonings to taste, adding a little more MatoZest if you wish. PER SERVING: CALORIES 53; PROTEIN 3g; CARBOHYDRATE 11g; TOTAL FAT 0.5g; SATURATED FAT 0.1g; SODIUM 15mg; FIBER 2.6g; BETA-CAROTENE 666mcg; VITAMIN C 24mg; CALCIUM 41mg; IRON 1mg; FOLATE 34mcg; MAGNESIUM 27mg; ZINC 0.4mg; SELENIUM 1.1mcg

Italian Dressing with Roasted Garlic Serves: 4 4 to 8 cloves garlic, roasted (see Note) 1 cup unsweetened soy, hemp, or almond milk ½ cup raw cashew butter 2 tablespoons nutritional yeast 2 tablespoons fresh lemon juice 1 tablespoon white wine vinegar or more to taste 2 tablespoons Dijon mustard 2 tablespoons fresh parsley 1 teaspoon dried basil ¼ teaspoon crushed red pepper flakes Pinch of dried oregano ⅛ teaspoon black pepper or to taste Blend ingredients together in a high-powered blender or food processor. Adjust seasonings if necessary. Note: Garlic can be roasted with the entire bulb intact and skin on, or it can be roasted using peeled and separated cloves. Roast at 300˚F for about 25 minutes or until soft. PER SERVING: CALORIES 239; PROTEIN 10g; CARBOHYDRATE 14g; TOTAL FAT 17.4g; SATURATED FAT 3.3g; SODIUM 119mg; FIBER 2.3g; BETA-CAROTENE 131mcg; VITAMIN C 7mg; CALCIUM 112mg; IRON 2.4mg; FOLATE 27mcg; MAGNESIUM 105mg; ZINC 2.8mg; SELENIUM 6.9mcg

Russian Fig Dressing Serves: 4 ⅔ cup no-salt-added or low-sodium pasta sauce ⅔ cup raw almonds or 6 tablespoons raw almond butter ¼ cup raw sunflower seeds 6 tablespoons Black Fig Vinegar* or balsamic vinegar 2 tablespoons raisins or dried currants Blend ingredients in a food processor or high-powered blender until smooth. PER SERVING: CALORIES 243; PROTEIN 8g; CARBOHYDRATE 18g; TOTAL FAT 16.9g; SATURATED FAT 1.4g; CHOLESTEROL 0.9mg; SODIUM 20mg; FIBER 4.6g; BETA-CAROTENE 170mcg; VITAMIN C 1mg; CALCIUM 90mg; IRON 1.9mg; FOLATE 38mcg; MAGNESIUM 104mg; ZINC 1.3mg; SELENIUM 5.7mcg

French Minted Pea Soup Serves: 3 10 ounces frozen green peas 1 small onion, chopped 1 clove garlic, chopped 3 tablespoons VegiZest*, or other no-salt seasoning, adjusted to taste 3 cups water 1 bunch fresh mint leaves (save a few leaves for garnish) 3 regular dates, pitted ½ cup raw cashews ½ tablespoon Spike no-salt seasoning, or other no-salt seasoning, to taste 4 teaspoons fresh lemon juice 4 cups shredded romaine lettuce or chopped baby spinach 2 tablespoons fresh snipped chives Simmer peas, onions, garlic, and seasonings in water for about 7 minutes. Pour pea mixture into a high-powered blender or food processor. Add remaining ingredients except for the lettuce and chives. Blend until smooth and creamy. Add lettuce or spinach and let it wilt in hot liquid. Pour into bowls and garnish with chives and mint leaves. PER SERVING: CALORIES 313; PROTEIN 14g; CARBOHYDRATE 45g; TOTAL FAT 11.4g; SATURATED FAT 1.9g; SODIUM 153mg; FIBER 11.6g; BETA-CAROTENE 4496mcg; VITAMIN C 39mg; CALCIUM 192mg; IRON 9mg; FOLATE 210mcg; MAGNESIUM 156mg; ZINC 3mg; SELENIUM 8.1mcg

Golden Austrian Cauliflower Cream Soup Serves: 4 1 head cauliflower, cut into pieces 3 carrots, coarsely chopped 1 cup coarsely chopped celery 2 leeks, coarsely chopped 2 cloves garlic, minced 2 tablespoons VegiZest* or other no-salt seasoning blend, adjusted to taste 2 cups carrot juice 4 cups water ½ teaspoon nutmeg 1 cup raw cashews 5 cups chopped kale leaves or baby spinach Place all ingredients except cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. In a food processor or high-powered blender, blend half of the soup liquid and vegetables with the cashews until smooth and creamy and return to the pot. Finely chop the kale or spinach and add to the pot; simmer for 10 more minutes. PER SERVING: CALORIES 369; PROTEIN 15g; CARBOHYDRATE 48g; TOTAL FAT 16.7g; SATURATED FAT 1.6g; SODIUM 238mg; FIBER 18.1g; BETA-CAROTENE 17,409mcg; VITAMIN C 104mg; CALCIUM 359mg; IRON 4.5mg; FOLATE 233mcg; MAGNESIUM 149mg; ZINC 2.4mg; SELENIUM 3.5mcg

Split Pea and Lentil Soup Serves: 6 1½ cups split peas, rinsed ½ cup lentils, rinsed ¼ cup pine nuts, lightly toasted, plus additional if desired for garnish 2 large onions, chopped 3 cloves garlic, chopped 4 stalks celery, chopped 3 cups coarsely chopped mushrooms 5 carrots, diced 1 cup carrot juice 3 cups low-sodium or no-salt-added vegetable broth 3 tablespoons fresh, chopped dill 2 tablespoons salt-free Italian seasoning blend ½ teaspoon dried marjoram ¼ teaspoon ground black pepper Bring 3 cups of water to a boil, add split peas and lentils and return to a boil. Reduce heat, partially cover the pot, and simmer for 40 minutes or until split peas and lentils are tender. Place cooked lentils and split peas and toasted pine nuts in a high-powered blender or food processor and blend until smooth. While split peas and lentils are cooking, add remaining ingredients to a large soup pot and cook over low heat until vegetables are tender, about 15 minutes. Add blended split pea mixture to soup pot and mix well. If desired, garnish with additional toasted pine nuts. PER SERVING: CALORIES 342; PROTEIN 20g; CARBOHYDRATE 57g; TOTAL FAT 5g; SATURATED FAT 0.5g; SODIUM 163mg; FIBER 21.4g; BETA-CAROTENE 8001mcg; VITAMIN C 14mg; CALCIUM 112mg; IRON 4.9mg; FOLATE 252mcg; MAGNESIUM 115mg; ZINC 3.1mg; SELENIUM 6.3mcg

What happens to the gut during menopause? With estrogen decline, there is… •​Increased gut permeability •​Bloating, constipation, reflux •​Less bile production to help us break down fats and detoxify estrogen •​IBS symptoms •​Thinning of the mucosal lining of the gut due to estrogen decline •​Decreased calcium absorption (rapid bone loss) •​Increased levels of cortisol due to a decline in estrogen, which can often lead to anxiety and a cortisol belly •​A slowdown in digestion of food due to high cortisol, which leads to digestive and gut imbalances and constipation •​Brain fog, anxiety and depression, poor energy, and insomnia

The study found that, calorie for calorie, those eating vegetarian diets were getting higher intakes of nearly every nutrient: more fiber, more vitamin A, more vitamin C, more vitamin E, more of the B vitamins thiamin, riboflavin, and folate, as well as more calcium, magnesium, iron, and potassium. Furthermore, many of the nutrients that are so rich in plant-based diets are among the very ones that most Americans normally don’t get enough of—namely, vitamins A, C, E, not to mention fiber, calcium, magnesium, and potassium. At the same time, people who avoided meat also ingested fewer harmful substances, such as sodium, saturated fat, and cholesterol.74

I get my calcium from milk, yogurt and cheese.

However, to give our body all the calcium it needs, eating calcium-rich foods may not be enough. Why? Because when calcium reaches the intestine it will only be absorbed in large quantities if there's enough vitamin D available.

Grains can be acidic in nature but raw food, water and juices all are alkaline. When your diet is alkaline, you allow the body to balance its pH level naturally, So there’s no unnecessary leeching of calcium, magnesium or vitamin D3, or finishing off your alkaline buffers.

for example, also contains vitamin K2. The major sources of this vitamin, however, are foods fermented by bacteria like Gouda cheese[103] and Natto, a traditional Japanese food made from fermented soybeans which is, perhaps, the largest natural source of vitamin K2.[104] When was the last time you saw someone eating Natto? Or worrying — and having the financial means — to feed regularly on meat, eggs and cheese from certified organic farms? No wonder then, that most of us are deficient in vitamin K2. Due to this, our body has a hard time moving calcium away from soft tissue and into bones and teeth — even despite its ability to convert some vitamin K1 into vitamin K2.

Excessive soda consumption in childhood can lead to calcium deficiencies and a greater likelihood of bone fractures.

High-oxalate foods (which can induce your body to produce calcium crystals that are hard to eliminate): sesame, soy, raw kale, spinach, chard, beets

Avoid food products containing ingredients that no ordinary human would keep in the pantry. Ethoxylated diglycerides? Cellulose? Xanthan gum? Calcium propionate? Ammonium sulfate? If you wouldn’t cook with them yourself, why let others use these ingredients to cook for you?

I recommend 2,000 IU of supplemental vitamin D a day for those getting inadequate sun exposure3252 and at least 600 mg of calcium daily3253 via calcium-rich plant foods—preferably low-oxalate dark green leafy vegetables, which include all greens except spinach, chard, and beet greens. (All very healthy foods, but just stingy with their calcium.)

Investigations of human populations show that our risk of hip fracture and osteoporosis is made worse by diets high in animal-based foods. Animal protein leeches calcium from the bones by creating an acidic environment in the blood.

If you do eat tofu, choose varieties made with calcium (you’ll see it in the ingredients list), which can weigh in at a whopping 550 mg of calcium per (3 oz) slice.2

Most people think of stomach acid as bad, the sort of thing that causes heartburn. In fact, sufficient stomach acid prevents heartburn by thoroughly digesting your food. (The burning sensation from heartburn is actually from the poorly digested food rotting in your gut and shooting up into your esophagus, not from excess stomach acid). Sufficient stomach acid, or hydrochloric acid (HCl), prevents food poisoning, parasites, and other bad bugs from gaining a foothold in your digestive tract. Lastly, plenty of HCl stimulates the gallbladder and pancreas to complete digestion and preserve the integrity of the whole gastrointestinal tract. The production of HCl depends on the hormone gastrin, which diminishes with hypothyroidism. This can cause such digestive complaints as heartburn, bloating, and gas; hinder the absorption of such vital nutrients as B12, iron, and calcium; and lead to inflammation, lesions, and infections of the intestines. Hypothyroidism and low HCl often go hand in hand.

Rye: A cereal grain with less gluten than wheat, the rye berry can be boiled whole or used in cereals in the rolled form, like oats. You can coarsely grind it in a blender and then soak it and use it to give a nice flavor to coarse breads and crackers. Sorghum: Hearty, chewy sorghum doesn’t have an inedible hull so you can eat it with all its outer layers, thereby retaining the majority of its nutrients. Use it in its whole grain form as an addition to vegetable salads or cooked dishes. It has a mild flavor that won’t compete with the delicate flavors of other food ingredients. For best results, soak it in water overnight, then cook it for about an hour. Teff: Tiny, whole grain teff has been a staple of Ethiopian cooking for thousands of years. It is the smallest grain in the world; about 100 grains are the size of a kernel of wheat. It has a mild, nutty flavor, cooks quickly, and is a good source of calcium and iron. Serve it with fruit and cinnamon for a hot breakfast cereal or add it to stews, baked goods, or veggie burgers.

Antioxidant-Rich Breakfast Bars SERVES 6 INGREDIENTS 1 cup cooked or canned black beans, low-sodium or no-salt-added 1 medium ripe banana 1 cup old-fashioned oats 1 cup frozen blueberries, thawed ¼ cup raisins ⅛ cup pomegranate juice 2 tablespoons finely chopped dates 1 tablespoon chopped walnuts 2 tablespoons goji berries 2 tablespoons raw sunflower seeds 2 tablespoons ground flax seeds DIRECTIONS Preheat the oven to 275°F. Puree beans in a food processor or high-powered blender. Mash banana in a large bowl. Add pureed beans and remaining ingredients and mix thoroughly. Lightly wipe an 8-inch square baking pan with a small amount of olive oil. Spread mixture into the pan. Bake for 75 minutes. Cool on a wire rack and cut into bars. Refrigerate any leftover bars. PER SERVING: CALORIES 188; PROTEIN 6g; CARBOHYDRATES 35g; TOTAL FAT 3.9g; SATURATED FAT 0.4g; SODIUM 11mg; FIBER 6g; BETA-CAROTENE 13ug; VITAMIN C 10mg; CALCIUM 24mg; IRON 2.1mg; FOLATE 61ug; MAGNESIUM 83mg; ZINC 1mg; SELENIUM 6.8ug

Table of Contents Your Free Book Why Healthy Habits are Important Healthy Habit # 1:  Drink Eight Glasses of Water Healthy Habit #2:  Eat a Serving of Protein and Carbohydrates Healthy Habit #3:  Fill Half Your Plate with Vegetables Healthy Habit #4:  Add Two Teaspoons of Healthy Oil to Meals Healthy Habit #5:  Walk for 30 Minutes Healthy Habit #6:  Take a Fish Oil Supplement Healthy Habit #7:  Introduce Healthy Bacteria to Your Body Healthy Habit #8:  Get a “Once a Month” Massage Healthy Habit #9:  Eat a Clove of Garlic Healthy Habit #10:  Give Your Sinuses a Daily Bath Healthy Habit #11:  Eat 25-30 Grams of Fiber Healthy Habit #12:  Eliminate Refined Sugar and Carbohydrates Healthy Habit #13:  Drink a Cup of Green Tea Healthy Habit #14:  Get Your Vitamin D Levels Checked Yearly Healthy Habit #15: Floss Your Teeth Healthy Habit #16: Wash Your Hands Often Healthy Habit #17:  Treat a Cough or Sore Throat with Honey Healthy Habit #18:  Give Your Body 500 mg of Calcium Healthy Habit #19:  Eat Breakfast Healthy Habit #20:  Sleep 8-10 Hours Healthy Habit #21:  Eat Five Different Colors of Food Healthy Habit #22:  Breathe Deeply for Two Minutes Healthy Habit #23:  Practice Yoga Three Times a Week Healthy Habit #24:  Sleep On Your Left Side Healthy Habit #25:  Eat Healthy Fats Healthy Habit #26:  Dilute Juice with Sparkling Water Healthy Habit #27:  Slow Alcohol Consumption with Water Healthy Habit #28:  Do Strength Training Healthy Habit #29:  Keep a Food Diary Healthy Habit #30:  Exercise during TV Commercials Healthy Habit #31:  Move, Don’t Use Technology Healthy Habit #32:  Eat a Teaspoon of Cinnamon Healthy Habit #33:  Use Acupressure to Treat Headache and Nausea Healthy Habit #34:  Get an Eye Exam Every Year Healthy Habit #35:  Wear Protective Eyewear Healthy Habit #36:  Quit Smoking Healthy Habit #37:  Pack Healthy Snacks Healthy Habit #38:  Pack Your Lunch Healthy Habit #39:  Eliminate Caffeine Healthy Habit #40:  Finish Your Antibiotics Healthy Habit #41:  Wear Sunscreen – Over SPF 15 Healthy Habit #42:  Wear a Helmet for Biking or Rollerblading Healthy Habit #43:  Wear Your Seatbelt Healthy Habit #44:  Get a Yearly Physical Healthy Habit #45:  Maintain a First Aid Kit Healthy Habit #46:  Eat a Banana Every Day Healthy Habit #47:  Use Coconut Oil to Moisturize Healthy Habit #48:  Pay Attention to Hunger Cues Healthy Habit #49:  Eat a Handful of Nuts Healthy Habit #50:  Get a Flu Shot Each Year Healthy Habit #51:  Practice Daily Meditation Healthy Habit #52:  Eliminate Artificial Sweeteners Healthy Habit #53:  Sanitize Your Kitchen Healthy Habit #54:  Walk 10,000 Steps a Day Healthy Habit #55:  Take a Multivitamin Healthy Habit #56:  Eat Fish Twice a Week Healthy Habit #57:  Add Healthy Foods to Your Diet Healthy Habit #58:  Avoid Liquid Calories Healthy Habit #59:  Give Your Eyes a Break Healthy Habit #60:  Protect Yourself from STDs Healthy Habit #61:  Get 20 Minutes of Sunshine Healthy Habit #62:  Become a Once a Week Vegetarian Healthy Habit #63:  Limit Sodium to 2,300 mg a Day Healthy Habit #64:  Cook 2+ Home Meals Each Week Healthy Habit #65:  Eat a Half Ounce of Dark Chocolate Healthy Habit #66:  Use Low Fat Salad Dressing Healthy Habit #67:  Eat Meals at the Table Healthy Habit #68:  Eat an Ounce of Chia Seeds Healthy Habit #69:  Choose Juices that Contain Pulp Healthy Habit #70:  Prepare Produce After Shopping

A study of 73 women and 82 men found that people could not actively absorb more than 500 mg a day of calcium, and this was plenty for people who ate little salt and protein. Those fed more protein and salt used about 700 mg of calcium per day.

As for osteoporosis, it is caused not so much by calcium deficiency in the diet as it is by dietary factors which leach calcium from bones and teeth, especially sugar. Sugar, meat, refined starch, and alcohol all cause a constant state of acidosis in the bloodstream, and acid blood is known to dissolve calcium from bones. The best way to correct osteoporosis is to consume the non-dairy calcium-rich foods mentioned above, while simultaneously cutting down or eliminating acidifying calcium robbers from the diet. A daily supplement of 3 mg of the mineral boron also seems to help bones assimilate and retain calcium.

ACID-REDUCER ENEMIES: Zantac, Prilosec (omeprazole), Protonix, Nexium, and Imeprazole. • Friendly Substitutes: Rolaids are a low-sugar source of calcium carbonate. Also chew DGL wafers.

Populations that do not typically consume dairy products appear to exhibit lower rates of bone fracture despite consuming far less calcium than recommended.

Foods high in phosphorus and low in calcium are muscle meats, seeds, Brazil nuts, grains, soy, and colas.