In EVOLVE, Whole Foods vs Supplements

The body really does prefer whole foods vs supplements. It knows how to process real foods better, and absorbs more efficiently in general. If you’re looking for calcium-rich foods but don’t want the food allergies that come from casein in cow’s milk or the fat content that can cause unwanted weight gain, then this is the article for you.  Here are 14 different foods that are highly recommended while on a Nutritional Balancing program that are an excellent source of Calcium.

1. Almonds

Calcium content: 1 oz, 23 nuts, 76 mg, 7.6% DV

Toasted almonds are great, but almond butter is even easier to digest. We don’t always chew our foods completely before swallowing, and smooth nut butter guarantees we get the most nutrients out of the food. There’s tons of protein and fiber in almonds that help you feel full faster and remember, a serving is just a handful.

2. Black-eyed Peas

Calcium content: 1/2 cup, canned,185 mg, 19% DV

Legumes are generally not recommended while on a Nutritional Balancing program, but with these guys, they’re so packed full of calcium, potassium, and folate, it’s hard not to include them on occasion. What does that mean? Well, let’s just say they’re heart-healthy.

3. Baby Carrots

Calcium content: 15 medium, 48 mg, 4.8% DV

Mix these in with a hand-full of toasted almonds for the perfect snack AND they are sweet enough to curb that late night sweet-tooth attack. Slow oxidation can especially bring on the sugar monster and sugar addiction is no joke! Keep baby carrots in the house as a staple instead of sugary snacks so you won’t be tempted.

4. Broccoli

Calcium content: 1 cup cooked, 62 mg, 6% DV

Known as “cancer armor,” adding just 3 half-cup servings to your meals a week can shut off your cancer genes. Steam them, sure… bake, saute, pressure cook. It’s all tasty. I have a favorite 5-spice blend I love with broccoli – I’ll share it soon. Everyone who comes into the house while I’m cooking with it just drools over the aroma.

5. Broccoli Rabe

Calcium content: 1 cup, steamed, 301 mg, 30% DV

Holy cow! This is a powerhouse of calcium, not to mention the vitamin C. An especially terrific addition to the program while going through a healing reaction. It’ll support the kidneys in particular.

6. Butternut Squash

Calcium content: 1 cup, baked, 84 mg, 8.4% DV

When in season, butternut squash makes a terrific soup. Just add a little white pepper, fresh chopped rosemary and salt to taste and you have a feast. They’re full of carotenoids that fight heart disease, arthritis, and asthma and support vision. Now, when you’re done eating this you can say, “I can see better!”

7. Green Beans

Calcium content: 1 cup, 37 mg, 3.7% DV

Here’s another Calcium with fiber and Vitamin C sleeper… who knew green beans were so good for the immune system? I like to make these with a juicy steak or chicken breast. Keeping meals to 1 or 2 main ingredients helps ease digestion, reserving energy for the all-important healing that naturally happens while on a nutritional balancing program. So make a plate of just these hot off the stove for a tasty snack when you don’t feel like a heavy meal.

8. Kelp

Calcium content: 1 cup, 134 mg, 13% DV

Kelp has iodine. It’s terrific support for the thyroid, and it has quite a bit of fiber. Now, kelp comes from the ocean and is exposed to mercury so it has some toxicity in it from the environment, but at the same time, kelp is a detoxifier. Ultimately, it’s more useful than harmful and if you’re on a nutritional balancing program, you already know, 4000mg of kelp is recommended to all clients. Interestingly, as a side note, we’ve found even those who have Hashimoto’s Disease can start very slowly on it and tolerate kelp and kelp supplements with time.

9. Rockfish

Calcium content: 3 oz, 116 mg, 11.6% DV

This is a fish not meant to be eaten for the Omega 3 content, like Salmon, but wow, look at that calcium content. Additionally, according to the Environmental Defence Fund, all rockfish have a low-to-moderate mercury content. That doesn’t mean you can go crazy eating it every night, but shuffled in once or twice a month is just fine. Remember a serving of protein should be the same mass as the “meaty” part of your hand minus the fingers.

10. Sardines

Calcium content: 3 ounces, canned in oil with bones, 325 mg, 33% DV

Oh my gosh! Talk about a polarizing food. You either hate them and turn up your nose, or you can’t get enough of sardines. Look, I recommend them to all clients because if you eat 3 oz 2 to 3 times per week, you can omit the Omega 3 and Vitamin D3 supplements on the program. That saves money, people! And can I just say, I find it so funny how you all would rather take pills than eat these little gems?

11. Sauteed Greens (Kale, Turnip, Mustard)

Calcium content: 1 cup, cooked 94 mg-197 mg, 9.4 – 19.7% DV

I’ve seen this combination at the local Brazillian restaurant in their hot dish section of the buffet, so I know I’m not the only one talking about cooking up this collection of greens. By cooking all your veggies, you’re helping digestion – it takes less energy for the body to digest cooked veggies AND it’s more probable you’ll be able to actually access the minerals from them which are more important than the vitamins. Minerals give the body the proper pH balance in all the right places. Remember that the next time you’re staring at a bottle of alkaline water.

12. Sesame Seeds

Calcium content: 1 tablespoon, 140 mg, 14% DV

Did you know 1 T of sesame seeds has the same amount of calcium as just 4 oz of milk? Great on chicken recipes or tossed on top of those green beans I mentioned earlier. You’ll be providing the body so much muscle relaxing calcium that you might not need to take your Paramin (Ca/Mag supplement) before bed to help you sleep.

13. Sweet Potatoes

Calcium content: 1 large, 68 mg, 7% DV

Ok, not for everyone… If your hair mineral test revealed a fast oxidation, you’ll want to curb these. With 95% of my clients testing with slow oxidation, I figured it’s safe for this list. It’s another root veggie that tastes fantastic tossed in olive oil and baked then sprinkled with rosemary. Try them steak fry style and grill them. I did that for Christmas dinner with the family this year and everyone raved.

14. White Northern Beans

Calcium content: 1 cup, 161 mg, 16% DV

I haven’t seen so many recipes for the white Northern bean, but you just need 1 really good one, right? There’s a leak and white bean hearty soup I like to make in the winter that’s filling because of the bean’s fiber content, but they also help promote a healthy metabolism. That means less weight-gain in the winter. 😉

So, here you are with 14 new ways to add calcium to your diet without dairy while supporting your nutritional balancing program. There are lots of lists on the internet of all the different calcium-rich foods, but some of those selections aren’t recommended for a detoxifying body. Send me your thoughts and other diet suggestions you’d like to see on this site.

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