Learn your ABCs…of nutrition– MINERALS!!!

simply well with holly niles

 

simply well with holly niles

 

Our focus shifts this week to the partners of vitamins- MINERALS! Calcium leads the way, most commonly thought of as a strengthener of bones and teeth.  However, it also plays an important role in muscle and nerve function. Many people consider dairy as the optimal source of calcium but foods like sardines, organic tofu and sesame seeds are excellent non-dairy sources of calcium.  In fact, many Asian cultures show low rates of Osteoporosis and they do not include dairy in their daily diet.  For bone health, there is a concern about calcium deficiency but it’s very important to not overdue it with calcium supplementation.  It can deposit in the kidney or blood vessels and lead to problems.  Combining moderate supplementation with dietary sources is the best way to ensure sufficient calcium in the diet.

 

Simply Easy Tip:

Spinach and Collards greens are very high in calcium: 1 cup of collards = 1 cup of cow’s milk in calcium. Add greens a few times per week as a non-dairy source of calcium.

 

Simply Supportive: Liquid Calcium Magnesium

This liquid calcium magnesium provides moderate calcium with a balance of magnesium in an easy to swallow liquid form with an orange-vanilla flavor. It also contains cholecalciferol (vitamin D3) for additional support. To order this product, you can contact our front desk at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com. You can also click on the link above!

 

Simply Delicious: Sauteed Spinach with Toasted Sesame Oil

Ingredients:

2 teaspoons minced ginger
1 10-ounce bag fresh spinach, tough stems removed
2 teaspoons rice vinegar
1 teaspoon GF soy sauce or coconut aminos
2 teaspoons toasted sesame oil
1 tablespoon sesame seeds
2 cloves garlic, minced

Directions:

Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add sesame seeds, garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and soy sauce. Serve immediately.

 

http://www.eatingwell.com/recipe/251765/sauteed-spinach-with-toasted-sesame-oil/

 

 

Simply Well newsletter #69: Learn your ABCs of nutrition– MINERALS!!! PRINTOUT (pdf)