Nutritious Life » spinach

Spinach and Calcium

nutritiouslife12 — Thu, 26 Mar 2009 14:05:21 +0000

Spinach is an excellent source of calcium, however the binding factors in the plant prevent much of its absorption. Our bodies can’t absorb more than 500 mg of calcium at any one time. This means as the amount of the calcium in a single meal or supplement goes up, the fraction or amount we absorb goes down. With this in mind, it is important to consume calcium rich foods throughout the day, rather relying on a high dose supplement.

Check out the chart below:

Food	Serving Size	Calcium per serving	Absorption Rate	Estimated Amt of Calcium Absorbed
Plain yogurt, skim milk	8 fl. Oz	488mg	32%	156mg
2% Milk	1 cup	314mg	32%	100mg
Skim Milk	1 cup	306mg	32%	98mg
Kale, cooked	1 cup	179mg	59%	106mg
Broccoli, chopped, cooked	1 cup	61mg	61%	37mg
Spinach	1 cup	291mg	5%	14mg

Adults 19-50 (men and women) the AI is 1,ooo mg per day and for men and women 50+ the AI is 1,200 mg per day.

Deficiency symptoms/related diseases:

- osteoporosis

- bone fractures

- convulsions

- muscle spasms

- heart failure

- bleeder’s disease

Veggie Burgers

nutritiouslife12 — Fri, 06 Mar 2009 01:55:41 +0000

I did a post a while back on Amy’s foods. I recently tried her California Veggie Burgers and thought they were very tasty and wanted to recommend them. They are similar to the Boca Burgers out there, but the California Veggie Burgers are much healthier (made with whole ingredients, nothing processed).

All you need is a whole wheat english muffin (which I got at Trader Joes), an Amy’s California Veggie Burger and fixings of your choice (spinach, mustard and onions are my top three) and you got yourself a healthy meal in a matter of minutes!

Where to get them:

Target: selected locations/$3.99 which is going to be your cheapest bet!

Henry’s: around $4-5

WholeFoods: around $5

Vons/Safeway (selected locations)

Check with your local super market!

Enjoy!

Try this instead of that….

nutritiouslife12 — Thu, 01 Jan 2009 11:00:47 +0000

Bringing in the New Year many of us try and make a conscience effort to eat better. Below I created a chart to jump start your New Year with some healthy options. Enjoy and Happy New Year!

Instead of:	Try this:	Even better:
french Fries	baked potato	baked sweet potato
canned vegetables	frozen vegetables	fresh vegetables
soda	100% fruit juice	water with lemon
milk chocolate	70% or more dark chocolate	grain sweetened chocolate
cows milk	vanilla silk soy milk	unsweetened silk soy milk
white pasta	whole wheat pasta	spelt pasta
potato chips	100% stone ground chips	popcorn
canned fruit	dried fruit	fresh fruit
ice berg lettuce	romaine lettuce	spinach
Raisin Bran	Puffins (Barbara’s Bakery)	oatmeal
Nature Valley granola bars	Barbara’s Bakery granola bars	lara bars or bora bora bars