Keto Diet Blog

Easy Ways to Add Calcium to Your Diet Without Vitamins or Dairy Products

A few years ago, while on vacation in Iceland, I broke my ankle. The break was so severe, I had to have a surgery, complete with plates and pins. In addition, I was stuck in bed for over two months, unable to walk, stuck with crutches in the middle of a very icy Winter. I was trapped inside.

As this was my first experience breaking anything, I quickly learned how painful breaking a bone was, and while I was at the doctor's office, I observed other, older women, with painful breaks and cautionary tales. They all finished their stories with "Take care of your bones!"

Although the women in my family have healthy bones, I had a very low risk of Osteoporosis. Yet, as I previously had bad surgery, I did not care to deal with additional problems. I was still was very serious about improving my bone health.

Immediately, after my cast was taken off, I was assigned a rigorous strength training routine, including weight machines and the bike. My physical therapist was fantastic, keeping me motivated and encouraging me to strengthen my bones.

Between my physical therapist and researching the Mayo Clinic website, ( I started to include bone building workouts such as Tai Chi, Yoga and Brisk Walking, in addition to the weight machines I was already using.

Besides getting physically fit on the outside, I needed to start to include more calcium on the inside. First, I tried to take Calcium pills. Between remembering to take the vitamins, with my busy schedule, and the enormous size, I quickly realized that this was not going to work. Then, I started to load up on milk products, although I was never much of a milk drinker growing up. Cheese was fine, but high in calories, but drinking so much milk made me feel bloated and uncomfortable. Between the weight gain and the uncomfortable feeling, I went back to square one.

After reading such blogs as Nutritionist Monica Reinagel's, The Nutrition Diva, ( I learned that spinach is not the best source of Calcium and that the average American, not-so-healthy, Diet already includes 250 mgs of calcium a day. Also, as she is not a huge fan of taking vitamins she encourages her readers to get their vitamins from food and emphasizes fruits and vegetables.

With my new resolve to get vitamins from food, I started by adding fortified orange juice and a lot of vegetables from the cabbage family. I started to either boil or saute, at least a cup, of kale, bok choy cabbage or mustard greens and added a little bit of lemon and olive oil, and enjoyed this calcium rich food as a side dish.

I soon found that finding calcium in main dish items easy. Although canned sardines are not my sort of thing, I did start to eat calcium rich canned salmon, featured in either a salad or in salmon cakes. White beans, as well as navy beans, are also a good source of calcium. In the Winter, I make a white bean soup with kale or cabbage. In the Summer, I make a salad with white beans, finely chopped red onion, chopped tomatoes and topped with olive oil, lemon, a bit of garlic and chopped fresh dill.

Almonds are a fabulously tasty snack and great source of calcium. I make my own trail mix with a variety of calcium rich nuts, chop up almonds to put on my salads or enjoy a handful as a late afternoon or evening snack.

My journey with calcium has made me feel both empowered and in control of my own health. Feeling good is my reward.

Keto Diet Blog

Tips for a Raw Food Diet

The raw food movement has been a trending topic over the past few years. More and more people are choosing to become raw foodists/raw vegetarians/raw vegans due to its many health benefits. Raw foodists believe the way to preserve life is to feed the body "living" foods. The raw food diet consists of adhering to specific food choices which (a) contain no animal product, and (b) are in natural state, uncooked (heated at less than 40 Celsius/104 Fahrenheit, but no more than 46 Celsius/115 Fahrenheit), and unprocessed. Some raw foodists will indulge in sushi/sashimi (raw saltwater fish), and/or "dairy" products such as cheese, eggs, or mayonnaise if it is made for vegan consumption.

The most common raw food products are fresh and dried vegetables, fresh and dried fruits, sprouted seeds, whole grains, nuts, and legumes. Raw "superfoods" are those that contain an exceptionally high amount of nutrients. Spirulina, wheatgrass, hemp, and cacao seem to be the most popular.

A common method in raw foodism in juicing. Raw foodists tend to juice fruits and vegetables, along with their superfoods, grains, seeds and/or nuts, because it ensures a larger amount of fruit and vegetables per serving.

Since ready-made raw foods are not as plentiful as conventional foods, becoming/being a raw foodist, or simply incorporating raw foods into your current diet, can prove to be somewhat difficult. Some great (and delectable) brands of raw foods are:

Two Moms in the Raw – Raw sea crackers (try the Pesto!) and granola.
Go Raw – Raw cookies, chips, chocolate, granola, bars (try the Banana Bread!), and sprouts, such as sunflower, pumpkin, and flax seeds.
GT's Synergy and Organic Raw Kombucha – Living culture elixirs containing active enzymes, probiotics, amino acids, antioxidants and polyphenols. Guava Goddess is my personal favorite.
Living Nutz – A wide variety of flavored nuts such as Far East Curry Almonds, and Banana Bread Walnuts.
Artisana Nut Butters – Raw nut butters, including Almond, Cashew, Coconut and more.
EatRaw – Goji Berries, Agave Nectar, Cacao Nibs, Maca Root, just to name a few.

Raw food products such as those listed above are generally not available in most grocery stores, but major retailers such as Whole Foods carry a variety of these foodstuffs. Also, many neighborhood health food stores and co-ops also carry raw food goods.

Keto Diet Blog

The Negative Calorie Diet: A Popular Diet

Every person on Earth tries his or her best to look attractive. To look attractive, a great body with the right curves is necessary. Some people are naturally endowed with shapely bodies, while others are out of shape even after trying their best. These people are always on the lookout for diets that will magically make them look attractive. Most of the diets do not work for most people or need too many sacrifices. The Negative-Calorie Diet is a popular diet that claims to work wonders for your body without much effort.

Scientists refute this claim saying that the theory propounded for the diet does not hold good. They refuse to accept that some foods have negative calories. But people who have used this diet program and lost weight certify to its usefulness. The diet is based on the principles that our body burn calories to digest foods. Though these foods bring in more calories, some foods need much more calories than they themselves have, for digestion. This diet works well for those having good metabolism. The success and popularity of this diet is due to its unrestraint on food intake. You need not put in any extra effort to follow this diet. You may eat foods having more vitamins and minerals.

Negative-calorie foods are cauliflower, broccoli, carrot, asparagus, orange, tangerine, lemon mango, apple, strawberry, etc. The specialty about negative-calorie foods is that they contain more vitamins and minerals which require more calories than those present in it to digest it. This will result in the body using up the reserve calories already preset in the body. Burning up calories leads to weight loss.

Negative calorie diet requires that the foods be eaten raw without cooking. Also, there should be no additives like, sugar, oil or butter that will add calories to the food, changing its negative calorie status. The only restriction is to eat only fruits and vegetables.

The success of negative-calorie foods depends on the metabolism rate of your body, the faster the better. The negative-calorie foods makes the body work harder to process the foods eaten, resulting in burning the stored calories in the body. This will happen only if you have a fast metabolism rate.

Negative-calorie diet has two advantages – it promotes healthy eating of fruits and vegetables in the raw state. It creates a calorie deficiency in the body, which is good for weight loss. Any good healthy diet will recommend eating raw fruits and vegetables. So doing this is not going to harm you. You can combine this diet with any other similar diet for a better effect.

Negative-Calorie diet recommends the calorie intake as per any healthy diet program, which is around 1200 calories per day. This is required to keep the body functioning smoothly without any trouble. Other diets, which restrict calorie intake, lead to an unhealthy body with low metabolism.