The Figure_Genie is a London based Personal Trainer & BodyTransformation Specialist #Figure_Genie Coaches in Nutrition & Fitness with a strong holistic health focus • Personal Training & Nutrition Programs for 25-65yr old Women • Online Programs servicing clients in OZ📍LA📍LND📍PARIS➔ IFBB Pro with 23 Championship Titles & 17yrs coaching expertise
After my recent DNAFit results which made it very clear I have a massive sensitivity to carbohydrates and a predisposition to cealiac disease, all of which I have intuitively known for many years. I have been on a mission to find wholesome, clean energy recipes that won’t bloat me, or send me into a carb-coma within 10 minutes of consumption. Here is a gem I found recently, you can steer clear of the dates if they are not your bag, and if coconut flour is too intense in flavour, try spelt flour instead.
Our bodies use calcium for many functions and chemical chain reactions to support overall health and wellbeing. Critical for unlocking the absorption of Vitamin D, calcium is also used to support our nervous system, muscles, heart and bone density and health and repair. We have often been told that milk and cheese are the best sources of calcium. This has been the biggest dairy industry con of all time, the best sources are actually from green veg, along with the other 10 sources listed below.
Be aware too that synthetic calcium, such as in the form of ‘Caltrate’ and supplemented calcium can actually contribute rather that improve calcium absorption. Synthetic claim leaves our own reserves stored in our bodies, so be aware of any GP or practitioner that promotes calcium supplementation, if can be very detrimental to overall health
300g broccoli gives 140mg of calcium
1. White Beans: 191 mg (19% DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron . Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!) To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
3. Sardines: 321 mg (32% DV) in about 7 sardines fillets
Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D.
4. Dried Figs: 107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat them as a mid-day snack,
5. Bok Choy: 74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
6. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes.
7. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. Add lemon and herbs as a salad or steamed side dish.
8. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned
These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Almonds: 72 mg (7% DV) in ¼ cup natural & raw (about 20 nuts)
They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
10. Oranges: 65 mg (6% DV) in 1 medium fruit
Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavour to brighten up any dish.
I am a BIG fan of fruit cake, what I am not a big fan of are the commercially available variety that are loaded with cane sugar and flour and that always seem to be tasteless as a result. So for those who want a healthier option and who train heavy endurance sports and need something to pick them up post training, this recipe is perfect for you.
It is super easy to make and will be a winner because it tastes really great. If you want to go a more gluten free option simply substitute the flour for almond meal or coconut flour.