Calcium Rich Keto......

     By now, I'm sure you've realized that my health concerns tend to guide my blog topics.  This week I had a bone density test and continue to have a reduction of bone mass, although not at the osteoporosis level.  In looking at solutions for bone density improvement, I've discovered several of my regular keto recipes are high in calcium, so I will review them for your information.  One of them is broccoli cheese soup which contains broccoli, which is high in calcium, and cheddar cheese, another recommended food.  Also, the tomato bisque that was recently introduced into my diet is full of calcium.  There's calcium in the stewed tomatoes and calcium in the bone broth that provides much of the liquid.  Another great recipe providing lots of calcium is spinach salad.  I have several recipes, including one served cold and one with warm dressing.  The cauliflower bake is also great for calcium-rich meals, as is the keto cheesecake.  I didn't realize before that almond flour had lots of calcium, so almond flower used for pizza crust and other bread is high in calcium.  My old standby, coleslaw, is an excellent source of calcium.  Steve and I usually have at least one serving of coleslaw daily.  However, we also use cabbage as a substitute for any recipe calling for rice or noodles.  At this point, I will include my red chili broth because it not only contains bone broth, but the final product calls for several dollops of sour cream, which is also very high in calcium.  I use a great deal of broth made from turkey and chicken carcasses.  While they are not a huge source of calcium, they add to the required daily allowance and also help joints, which is another area where I have problems.  It also happens that the meats we eat at our house, including crab, chicken, and salmon, are also rich in calcium.  Pork used for asada provides an acceptable amount.  The eggs we regularly use also have lots of calcium, as do the bacon slices that sometimes accompany our eggs.  Last week I mentioned that I am gaining weight, so I need to do significant interventions immediately.  Therefore, I added a thirty-minute YouTube Zumba to my daily routine because it is clear that I am not burning the calories I ingest daily.  The first time I did the routine, I added nearly 5,000 steps and twenty minutes of cardio, including ten minutes of intense workout!  I was amazed at how much I did, and it felt relatively easy.  I plan to add a 20-minute Zumba in the evening along with the exercise I do every day at the Grandview aquatic center.  I'm also continuing the leg press and free weights because they both build bone density.  In the meantime, I'm also reducing my caloric intake, but it's not very easy.  Like everyone else, I hate to be hungry, and sometimes I'm tempted to eat more than I should, but I'm trying to control that as well.  That's all I have for today, except that I have added several new true tales to this site.  Also, I intend to add more recipes that increase my calcium to improve bone health.