Guest guest Posted March 24, 2001 Report Share Posted March 24, 2001 Good article Valerie. Love, Doc Ian "Doc" Shillington N.D.505-772-5889Dr.IanShillington Came across this in "Live Foods" by George & DorisFathman, and thought someone might be interested sincewe've been discussing Lemon Egg and teas for calcium:"....Sesame seeds contain an amazing amount ofcalcium. According to the Agriculture Handbook No. 34published by the United States Department ofAgriculture, sesame seed has 1,125 milligrams ofcalcium for every 100 grams, about one-fourth pound.This is much higher than other calcium rich foods,such as soybeans, 227 milligrams; 590 milligrams in apint of milk; 230 milligrams in a fourth pound ofalmonds; 1,086 milligrams for Swiss cheese. Cheese andmilk, of course, are cooked products, which lowerstheir food value, while sesame is a live product.Whenever possible we should always eat live food inpreference to cooked or dead food."Sesame seeds contain high protein, from 19 to 28 percent, more than many meats. Also lecithin, which helpsto keep the fatty acids in the body low and in a fluidstate. Also several of the B vitamins and E...."Since the subject of soy milk and rice milk just cameup, here is their recipe for Sesame Seed Milk foranyone who might be interested:"1/2 cup of sesame seeds to 1-1/2 cups of water. Putseeds in blender and blend until seeds are wellchopped. Add water and liquefy until well mixed.Honey, banana or carob can be added for flavor andnutrition. Liquefy until well blended. When the bananais added it is a wonderful drink for thin people togain weight. The carob gives this drink a chocolateflavor."This was first published in 1967, and it was enlargedand reprinted in 1973. I don't know if any of theinformation has changed.Valerie Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 2, 2001 Report Share Posted September 2, 2001 But you do it in such a compassionate way!! ;o) LOL, Steve ----------------------------- Dear Steve, Just WHO are you calling redundant?.............Love Penny (stancing up with her fists raised and jumping up and down) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 4, 2003 Report Share Posted February 4, 2003 This is from Doc.... it is in the files under his name.... and you can search the message archives for lemon egg.... there has been discussions from time to time on calcium. Suzi About Cal-MagFor decades, the need for Calcium and Magnesium in the growingand maintaining of a healthy body has been well established, but amajor problem has been how to absorb these nutrients, especiallyfrom inorganic sources. The wrong kind of Calcium and/or poorassimilation can actually cause arthritis and many otherdegenerative diseases. There is only one inorganic Cal-Magformula to date that I know of that works. All the rest are junk andactually injure and overtax the body. Those solid Calcium tabletsare absolutely, positively useless.Until recently, my wife Valorie and I had been content to get ourCalcium and Magnesium from the organic foods we eat and thenthis little bonus dropped in my lap one afternoon while studying formy Naturopathic Doctor degree.Lemon EggThe Ultimate OrganicCalcium Supplementation1. Carefully place whole, clean, uncooked, uncracked, organic eggsin a clean wide-mouth jar.2. Cover the eggs with freshly squeezed organic lemon juice(concentrated lemon juice is pasteurized and should never be usedas a substitute).3. Cover the jar loosely and place it in the refrigerator. A few timesduring the day, gently - very gently - agitate the liquid in the jar.Asthe Calcium from the shells is leached by the lemon juice, bubbleswill appear around the eggs. Approximately 48 hours later, whenthe bubbling has stopped, carefully remove the eggs from the jarand be sure not to break the egg membranes. Replace the lidtightly on the jar containing the liquid and shake the mixture. Younow have "LEMON EGG". I love to drink it straight or mix 2 oz in myTotal Nutrition shake. It is the best source of organic Calcium I knowof. Ilana Grostern <ilana wrote: No, what's that?Suzanne Nottmeier wrote:> Ilana,>> good article.. have you tried lemon egg????>> Suzi>> Ilana Grostern wrote:>> Hi Everyone,> I wrote this up after a class on calcium and my teacher read it> over and> added or corrected. Hope it helps and please pass it on! People keep> asking me what good calcium supplements are, which is why I put this> together. There's a list at the bottom of good calcium sources.>>> ------> > Mail Plus > - > Powerful. Affordable. Sign up now > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 10, 2003 Report Share Posted February 10, 2003 My last comment for the night. You are so right. Almonds are also an excellent souce of plant protein, B vitamins, essential minerals, unsaturated fats and fiber. They are a complete protein, containing all 8 of the essential amino acids. They also provide ample amounts of many other important nutrients. For these reasons, they are one of my favorites and I use them in many of my raw recipes. Doc and I strongly recommend that all nuts, seeds, grains, rice and beans be soaked and sprouted before they are eaten or cooked. So to get even more out of your almonds, soak them for approximately 12 hours and sprout them for at least a day. Valorie Ian "Doc" Shillington N.D.505-772-5889Dr.IanShillington - luv3kidsdc <luv3kidsdc herbal remedies Monday, February 10, 2003 10:41 PM [herbal remedies] Calcium Its great to have the list back. Just a quickie on calcium. For the past several years I have been having about 3 medical tests a year to measure mineral absorption. One of those tests was calcium. Having such quick and objective test results has shown me what has worked as a calcuim supplement and what has not. The result was surprising.I took a variety of supplements and what works best is this. Almonds. Yep. Good old fashioned, unprocessed almonds along with no carbonated beverages. Carbonation removes calcium. Even without drinking milk (I am allergic to it) restricted cheese intake, no yogurt, I was able to keep calcium levels up with the daily UNPROCESSED almonds from the health food store chewed completely (wont digest without completely having them broken down). I had already tried many calcium supplements along with multivitamines and some of them were quite pricey and high quality. Yet my calcium numbers always came low. I began eating almonds for another purpose and I observed my nails getting stronger. Hmmm if I drank cabonated beverages I saw them weaken. I thought the calcium was improving but I was really surprised when the numbers came back. It was so eye opening having the test numbers to compare and measure what was affecting calcium levels but maybe the most practical test is to check the strength of your fingernails. You can get a quick response there. If they are weak and you can wobble the ends maybe try daily almonds with no carbonated bevearges. Its a simple solution but it really worked for me even though I didnt know it would work.Love in Christ,CindyFederal Law requires that we warn you of the following: 1. Natural methods can sometimes backfire. 2. If you are pregnant, consult your physician before using any natural remedy. 3. The Constitution guarantees you the right to be your own physician and toprescribe for your own health. We are not medical doctors although MDs are welcome to post here as long as they behave themselves. Any opinions put forth by the list members are exactly that, and any person following the advice of anyone posting here does so at their own risk. It is up to you to educate yourself. By accepting advice or products from list members, you are agreeing to be fully responsible for your own health, and hold the List Owner and members free of any liability. Dr. Ian ShillingtonDoctor of NaturopathyDr.IanShillington Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2003 Report Share Posted February 11, 2003 Yes almonds are good but lemon egg will do even better... Suzi "luv3kidsdc <luv3kidsdc" <luv3kidsdc wrote: Its great to have the list back. Just a quickie on calcium. For the past several years I have been having about 3 medical tests a year to measure mineral absorption. One of those tests was calcium. Having such quick and objective test results has shown me what has worked as a calcuim supplement and what has not. The result was surprising.I took a variety of supplements and what works best is this. Almonds. Yep. Good old fashioned, unprocessed almonds along with no carbonated beverages. Carbonation removes calcium. Send Flowers for Valentine's Day Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2003 Report Share Posted February 11, 2003 Ilana, The almonds have to be whole to sprout - i.e. with their skins on :-) love, Lisa - Ilana Grostern herbal remedies Tuesday, February 11, 2003 2:16 PM Re: [herbal remedies] Calcium Almonds will sprout?? I always soak mine for at least a day before I purée them into my almond milk, but I had NO idea they'd actually sprout! They don't have shells or hulls.Organic almonds cost a FORTUNE here so I haven't been eating organic almonds. It's about $4CDN for a wee little container. Is that the same way everywhere? My organic grocer says there's no demand so that's why they're so pricey.ILANA xoxoDr. Ian Shillington wrote: My last comment for the night. You are so right. Almonds are also an excellent souce of plant protein, B vitamins, essential minerals, unsaturated fats and fiber. They are a complete protein, containing all 8 of the essential amino acids. They also provide ample amounts of many other important nutrients. For these reasons, they are one of my favorites and I use them in many of my raw recipes. Doc and I strongly recommend that all nuts, seeds, grains, rice and beans be soaked and sprouted before they are eaten or cooked. So to get even more out of your almonds, soak them for approximately 12 hours and sprout them for at least a day. Valorie Ian "Doc" Shillington N.D.505-772-5889Dr.IanShillington - luv3kidsdc <luv3kidsdc herbal remedies Monday, February 10, 2003 10:41 PM [herbal remedies] Calcium Its great to have the list back. Just a quickie on calcium. For the past several years I have been having about 3 medical tests a year to measure mineral absorption. One of those tests was calcium. Having such quick and objective test results has shown me what has worked as a calcuim supplement and what has not. The result was surprising.I took a variety of supplements and what works best is this. Almonds. Yep. Good old fashioned, unprocessed almonds along with no carbonated beverages. Carbonation removes calcium. Even without drinking milk (I am allergic to it) restricted cheese intake, no yogurt, I was able to keep calcium levels up with the daily UNPROCESSED almonds from the health food store chewed completely (wont digest without completely having them broken down). I had already tried many calcium supplements along with multivitamines and some of them were quite pricey and high quality. Yet my calcium numbers always came low. I began eating almonds for another purpose and I observed my nails getting stronger. Hmmm if I drank cabonated beverages I saw them weaken. I thought the calcium was improving but I was really surprised when the numbers came back. It was so eye opening having the test numbers to compare and measure what was affecting calcium levels but maybe the most practical test is to check the strength of your fingernails. You can get a quick response there. If they are weak and you can wobble the ends maybe try daily almonds with no carbonated bevearges. Its a simple solution but it really worked for me even though I didnt know it would work.Love in Christ,CindyFederal Law requires that we warn you of the following: 1. Natural methods can sometimes backfire. 2. If you are pregnant, consult your physician before using any natural remedy. 3. The Constitution guarantees you the right to be your own physician and toprescribe for your own health. We are not medical doctors although MDs are welcome to post here as long as they behave themselves. Any opinions put forth by the list members are exactly that, and any person following the advice of anyone posting here does so at their own risk. It is up to you to educate yourself. By accepting advice or products from list members, you are agreeing to be fully responsible for your own health, and hold the List Owner and members free of any liability. Dr. Ian ShillingtonDoctor of NaturopathyDr.IanShillington Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2003 Report Share Posted February 11, 2003 Ilana, you don't need to blanch!!! Just soak them overnight straight from the package! Then blend as-is. After blending I normally strain the milk through a cloth now, as I don't like the texture with all the bits of almond/skin left after blending. love, Lisa - Ilana Grostern herbal remedies Tuesday, February 11, 2003 9:40 PM Re: [herbal remedies] Calcium Lisa,I have to work up to that texture and it's just SO satisfying slipping off the skins after blancing them. I'll keep that in mind, though. I didn't realize they hold so much value.When I do skin them, I notice the little tips always come off. Anyone know why that is and what that tip is about? I don't know much about nut anatomy and physiology.ILANA xoxoLisa Belcher wrote: Ilana, you leave the skins on when sprouting, and also when blending! That way you get all the best nutrients in your milk!! love, Lisa - Ilana Grostern herbal remedies Tuesday, February 11, 2003 9:05 PM Re: [herbal remedies] Calcium Hi Lisa,Okay, I'm going to give that a try. I'd like to see them sprout! I figured that a whole almond would have the shell on too, but I guess that doesn't make sense as the seed is usually released from the pod before it can grow into a tree. That's why we have squirrels :)ILANA xoxoLisa Belcher wrote: Ilana, The almonds have to be whole to sprout - i.e. with their skins on :-) love, Lisa - Ilana Grostern herbal remedies Tuesday, February 11, 2003 2:16 PM Re: [herbal remedies] Calcium Almonds will sprout?? I always soak mine for at least a day before I purée them into my almond milk, but I had NO idea they'd actually sprout! They don't have shells or hulls.Organic almonds cost a FORTUNE here so I haven't been eating organic almonds. It's about $4CDN for a wee little container. Is that the same way everywhere? My organic grocer says there's no demand so that's why they're so pricey.ILANA xoxoDr. Ian Shillington wrote: My last comment for the night. You are so right. Almonds are also an excellent souce of plant protein, B vitamins, essential minerals, unsaturated fats and fiber. They are a complete protein, containing all 8 of the essential amino acids. They also provide ample amounts of many other important nutrients. For these reasons, they are one of my favorites and I use them in many of my raw recipes. Doc and I strongly recommend that all nuts, seeds, grains, rice and beans be soaked and sprouted before they are eaten or cooked. So to get even more out of your almonds, soak them for approximately 12 hours and sprout them for at least a day. Valorie Ian "Doc" Shillington N.D.505-772-5889Dr.IanShillington - luv3kidsdc <luv3kidsdc herbal remedies Monday, February 10, 2003 10:41 PM [herbal remedies] Calcium Its great to have the list back. Just a quickie on calcium. For the past several years I have been having about 3 medical tests a year to measure mineral absorption. One of those tests was calcium. Having such quick and objective test results has shown me what has worked as a calcuim supplement and what has not. The result was surprising.I took a variety of supplements and what works best is this. Almonds. Yep. Good old fashioned, unprocessed almonds along with no carbonated beverages. Carbonation removes calcium. Even without drinking milk (I am allergic to it) restricted cheese intake, no yogurt, I was able to keep calcium levels up with the daily UNPROCESSED almonds from the health food store chewed completely (wont digest without completely having them broken down). I had already tried many calcium supplements along with multivitamines and some of them were quite pricey and high quality. Yet my calcium numbers always came low. I began eating almonds for another purpose and I observed my nails getting stronger. Hmmm if I drank cabonated beverages I saw them weaken. I thought the calcium was improving but I was really surprised when the numbers came back. It was so eye opening having the test numbers to compare and measure what was affecting calcium levels but maybe the most practical test is to check the strength of your fingernails. You can get a quick response there. If they are weak and you can wobble the ends maybe try daily almonds with no carbonated bevearges. Its a simple solution but it really worked for me even though I didnt know it would work.Love in Christ,CindyFederal Law requires that we warn you of the following: 1. Natural methods can sometimes backfire. 2. If you are pregnant, consult your physician before using any natural remedy. 3. The Constitution guarantees you the right to be your own physician and toprescribe for your own health. We are not medical doctors although MDs are welcome to post here as long as they behave themselves. Any opinions put forth by the list members are exactly that, and any person following the advice of anyone posting here does so at their own risk. It is up to you to educate yourself. By accepting advice or products from list members, you are agreeing to be fully responsible for your own health, and hold the List Owner and members free of any liability. Dr. Ian ShillingtonDoctor of NaturopathyDr.IanShillington Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 20, 2003 Report Share Posted February 20, 2003 Lemon egg is one of the best and it's easy to make. The recipe is in the files.... Doc will have to tell you how much to take though... normally i believe it 1 tablespoon in the am and pm.... Suzi Daniel <danhb wrote: As a person who's wife is osteoporotic, we are very concerned with getting enough calcium into her. (Around 1600 to 1800 Mg of elemental calcium per day). If there was a herbal source that was reasonable in cost or that I could grow myself, I'd be interested. Grampa Dan Ilana Grostern <ilana wrote: I know that most people I talk are most concerned about alternative sources of calcium, so that would be one subject I'm sure that everyone would be interested in, especially if you could demonstrate how herbs are EXCELLENT sources of calcium, along with other minerals.People are always freaked out that they're not getting enough calcium and the dairy industry is doing its darndest to encourage the mania.ILANA xoxoFederal Law requires that we warn you of the following: 1. Natural methods can sometimes backfire. 2. If you are pregnant, consult your physician before using any natural remedy. 3. The Constitution guarantees you the right to be your own physician and toprescribe for your own health. We are not medical doctors although MDs are welcome to post here as long as they behave themselves. Any opinions put forth by the list members are exactly that, and any person following the advice of anyone posting here does so at their own risk. It is up to you to educate yourself. By accepting advice or products from list members, you are agreeing to be fully responsible for your own health, and hold the List Owner and members free of any liability. Dr. Ian ShillingtonDoctor of NaturopathyDr.IanShillington Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 10, 2003 Report Share Posted March 10, 2003 Morning Jen, >What foods work synergistically to magnify/maximize the effectiveness of >calcium and Sunshine and Fish oil. Not many foods have much Vitamin D. Many parts of the country has gone for days and weeks without sunshine. Have not seen any news items relative to how this effects our health. >also... what foods block or inhibit calcium (nightshades, oxalic >acid etc) Often I think we worry too much about this. Given a chance, the master chemist in the body will do its job under adverse conditions. The tomato is a nightshade. When I have them, I will eat from 3 to 5 pounds per day. I am not going to loose any sleep over this nightshade blocking any processes in the body. Wayne Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 10, 2003 Report Share Posted March 10, 2003 thanks Wayne ... believe me ~I'm trying not to get too neurotic about all this and " lose too much sleep as u said ... it's just that so much seems to be on the line for me as I already have advanced osteoporosis and I am only 27 years old ;-( ;-( I'm scared of all things I eat because I ask myself.... " what is this going to do to my calcium levels .... too acidic? too many oxylates blocking cal? etc. - " Wayne Fugitt " <wayne Monday, March 10, 2003 6:40 AM Re: CALCIUM > Morning Jen, > > > >What foods work synergistically to magnify/maximize the effectiveness of > >calcium and > > Sunshine and Fish oil. Not many foods have much Vitamin D. > > Many parts of the country has gone for days and weeks without > sunshine. Have not seen any news items relative to how this effects our > health. > > > >also... what foods block or inhibit calcium (nightshades, oxalic > >acid etc) > > Often I think we worry too much about this. Given a chance, the master > chemist in the body will do its job under adverse conditions. > > The tomato is a nightshade. When I have them, I will eat from 3 to 5 > pounds per day. I am not going to loose any sleep over this nightshade > blocking any processes in the body. > > Wayne > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 10, 2003 Report Share Posted March 10, 2003 Jenny, <I'm scared of all things I eat because I ask myself.... " what is this going to do to my calcium levels .... too acidic? too many oxylates blocking cal?> Osteoporosis is completely reversible. Read " The Gerson Therapy " by Charlotte Gerson. This therapy, orginally developed for the treatment of cancer, will change your body from acidic to alkaline, mostly through the drinking of vegetable juices, even if you are extremely acidic and have been for many years. I can attest to this through my personal experience. You're welcome to contact me off list. Claire Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 11, 2003 Report Share Posted March 11, 2003 Hello Jen, The good news is that you are still very young and bone density can be restored. Get the book " The Chemistry of Man " by Bernard Jensen. It will give you a better understanding of what minerals are needed by the body. A couple recommendations. 1. cut out all soda pop if you now drink them. 2. Eat leafy green vegetables for calcium. Refer to " Chemistry of Man " for other calcium foods. 3. avoid taking antacid tablets. Contrary to what we are told on TV, antacid tablets are NOT a good source for calcium. If you investigate you will see that antacids actually cause depletion of calcium. 4. Start lifting weights, light weights initially then more. As the muscles are used the body senses the need for strengthening the bone to support the muscle. 5. reduce total protein intake to about 47 gms. (this is Dr. Morter's recommended protein intake maximum) Excess protein causes loss of calcium. 6. increase intake of organic sodium in diet (not table salt). Vegetables such as celery, and okra, etc. See the article at http://www.xmission.com/~total/temple/Soapbox/Articles/sodium.html for other sodium food suggestions. Sodium keeps calcium suspended in the blood (according to Bernard Jensen). When sodium goes low, calcium falls out. Blood calcium levels are then restored by taking it from the bone. So maintaining blood sodium will help maintain calcium in the blood and not require it be taken from the bone. For building bones the body needs calcium, phosphorus, magnesium, and vitamin D. Get outside in the sunshine and your body should get all the vitamin D it needs. Investigate what foods provide the nutrients that your body needs and eat those. You are on the right track by analyzing what foods you eat and deciding if it is going to help build up your body or will tear it down. Make more good choices than poor choices and you'll be okay. All the best, Jim Gettingwell , " Jenny Evely " <je@h...> wrote: > thanks Wayne > .. believe me > ~I'm trying not to get too neurotic about all this and " lose too much sleep > as u said > .. it's just that so much seems to be on the line for me as I already have > advanced osteoporosis and I am only 27 years old ;-( ;-( > > I'm scared of all things I eat because I ask myself.... " what is this going > to do to my calcium levels > ... too acidic? too many oxylates blocking cal? > > etc. > - > " Wayne Fugitt " <wayne@f...> > > Monday, March 10, 2003 6:40 AM > Re: CALCIUM > > > > Morning Jen, > > > > > > >What foods work synergistically to magnify/maximize the effectiveness of > > >calcium and > > > > Sunshine and Fish oil. Not many foods have much Vitamin D. > > > > Many parts of the country has gone for days and weeks without > > sunshine. Have not seen any news items relative to how this effects our > > health. > > > > > > >also... what foods block or inhibit calcium (nightshades, oxalic > > >acid etc) > > > > Often I think we worry too much about this. Given a chance, the > master > > chemist in the body will do its job under adverse conditions. > > > > The tomato is a nightshade. When I have them, I will eat from 3 to 5 > > pounds per day. I am not going to loose any sleep over this nightshade > > blocking any processes in the body. > > > > Wayne > > > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted April 21, 2006 Report Share Posted April 21, 2006 http://sparkpeople.com/resource/nutrition_articles.asp?id=464 SparkPeople Web 15 Ways to Boost Your Calcium IntakeBecause 85% of Us Don't Get Enough... -- By Liz Noelcke, Staff WriterYou’re careful about calories and fussy about fat. You crunch the numbers and keep track of your daily diet. But how conscious are you regarding calcium, the mineral that keeps both men and women strong and healthy? Calcium plays an important role in strengthening bones and teeth. But what many people don’t know is that it also helps muscles and nerves function properly. Calcium isn’t something that your body can manufacture itself, so it relies on your diet to meet its needs. Bones and teeth store about 99 percent of the calcium in the body, with the remaining one percent usually found in blood, muscles, and other bodily tissues and fluid. If your body isn’t getting enough calcium from the foods you eat, it will take the mineral out of your bones, essentially robbing them of some of their strength. A calcium deficiency can eventually lead to osteoporosis, which is the loss of bone mass. Because bones are continually repaired throughout your lifetime, it is essential to get enough calcium, no matter your age. Taking care of your bones now will aid you in later years. It is currently recommended that adults ages 18-50 consume about 1000 milligrams (mg) of calcium a day, while adults ages 51 or older need 1200 milligrams. (It is also worth noting that adequate consumption of vitamin D aids in the absorption of calcium.) The best sources of calcium are, of course, dairy foods. Just one cup of milk or yogurt contains 300 milligrams of calcium. Other good sources include cheese (200 mg. per ounce) and cottage cheese (77 mg. per ½ cup). Use caution with dairy products, however. While you can meet your calcium needs with three to four dairy servings per day, watch out for extra calories and fat. Often, these foods come in non-fat or low-fat varieties, many of which taste just as good as the full-fat versions yet still contain the same amount of calcium. Green leafy vegetables are high in calcium, but low in calories. One cup of spinach contains almost 250 milligrams of calcium, while a cup of kale has almost 100 milligrams. Broccoli contains 80 milligrams, making it another healthy vegetable to include in your diet. Other excellent sources include canned sardines (325 mg per 3 oz), canned salmon (180 mg per 3 oz), nuts such as almonds, legumes like garbanzo beans or peas, and fortified tofu (130 mg per 1 cup). 15 simple ways to increase your calcium consumption There are many easy ways to boost your calcium intake by sneaking these foods into your daily diet: Add beans to soups, chili, and pasta dishes. Grate low-fat cheese over soups and salads. Enjoy a smoothie made with yogurt . Use milk instead of water in soups, breads, sauces, or salad dressings. Add milk to tea or coffee in the morning. Try plain yogurt as a vegetable dip. Stir some nuts into a yogurt cup as a snack. Include leafy vegetables in baked casseroles such as lasagna. Buy juices and cereals fortified with calcium. Drink skim milk instead of soda at lunch. Eat hot oatmeal made with milk for breakfast. Snack on crunchy broccoli instead of potato chips. Substitute plain low-fat yogurt for recipes that call for sour cream. Treat yourself to pudding made with skim milk for dessert. Take a daily supplement, available in capsules or chewable tablets. Calcium is an important mineral! To learn even more about this bone-builder, check out Calcium section of the Nutrition Reference Center.Would you like to reuse this article? Please read our reprint policy. 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