If you live in California, you may have started to hear about a campaign underway that would give Californians the right to know if they’re eating genetically modified foods. The Label GMO campaign, started by the Committee for the Right to Know, is the result of a grassroots coalition made up of consumer, health and environmental organizations along with food companies concerned about food safety. If enough signatures are gathered, the initiative will be on the 2012 ballot, and if passed with enough votes, would require mandatory labeling of all foods sold in the state containing GMOs.

The significance hinging on the campaign’s success will be a resulting profound and potentially lasting impact on the health of Californians, and could also alter the course of genetically modified foods for the rest of the country as well.

With an overwhelming amount of genetically modified corn, soy and canola dominating our nation’s food supply, it may be quite surprising to realize that most people don’t even know what a GMO is. For example, as much as 86 percent of the corn grown in the U.S. is genetically modified and designed to produce its own pesticide. Corn, soy and canola are found in most processed fast and junk food items, and according to the California Department of Food and Agriculture, nearly 80 percent of all processed foods now contain GMOs.

Companies manufacturing genetically modified foods have received support from the U.S. government, as a number of Wikileaks documents revealed high-level American government pressure being felt throughout Europe on behalf of companies like Monsanto—the St. Louis, MO-based seed and pesticide company and largest seed manufacturer in the world. Most of the European Union has strict bans or restrictions on GMOs because of lacking science supporting its safety for humans or the environment. Microsoft founder Bill Gates is also a proponent of GMOs. The Bill and Melinda Gates Foundation has put resources and funding behind developing GMO crops as a means to end world hunger and poverty issues despite a growing number of issues including low crop yields, pesticide resistant plants and insects, rising food allergies and other serious health issues.

According to the Label GMOs campaign, while the science is indeed lacking on the safety of genetically engineered foods, moreover, the right to know what we’re eating has been usurped by the absence of any government regulations or voluntary transparency from any of the multinational seed companies dominating the landscape of American agriculture.

Fifty countries—including most developed nations—currently require labeling of genetically modified foods, and it’s time for the U.S. to make the same requirements, according to the Label GMOs campaign. If California becomes the first state to force genetically modified foods to be labeled, other states may soon follow, giving more Americans the right to make informed decisions about their health.

Even if you’re not a California resident yourself, you can support the campaign through alerting your friends and family.  You can also sign the petition directed at the FDA, calling on the agency to enact a nationally regulated standard similar to the USDA Organic Seal, which would require labeling on all GMO foods sold throughout the country.

Image: Millions Against Monsanto

Whether wanting to let that Special Someone know just how sweet they are on Valentine’s Day, or you’re filling someone’s Easter basket, or you simply need to get your own chocolate fix on, there are plenty of reasons to make sure you get the healthiest chocolate available (yes, Healthy Chocolate!). Research has shown chocolate to possess a number of good-for-you benefits, including supporting heart health, aiding in weight loss (seriously!) and improving mood. But it does matter which chocolate you choose—don’t reach for the mini-market candy bar selection. Know what to look for in a healthy chocolate? Check out these tips:

1. Go Dark: Research shows that the benefits of chocolate are most effective when the cacao content is at least 70 percent. The antioxidants become drastically reduced as the cacao content goes down, diminishing the healthy properties. If the packaging doesn’t indicate the cacao content—even if it claims to be dark chocolate—chances are it’s only in the 50 percent range. Look for pure dark chocolate products like Fearless’s 70 percent Matcha Green Tea Peppermint Cacao Bar. Not only do they use fresh cacao beans, but they don’t heat them either, leaving the most vital nutrients and antioxidants intact.
2. Organic: Nothing ruins a good chocolate high like realizing you’re also guzzling chemicals and genetically modified organisms. Choosing organic is not only a smart move for your health, but you support the health of farmers who can avoid the health risks of the gnarly pesticides and fertilizers, and you support the health of the environment by keeping soil, water and air unpolluted.
3. No Corn Syrup: When explorers visiting Mexico first discovered cacao, it wasn’t in a handful of candy-coated M&M’s. It was most often consumed as an unsweetened hot drink (and the beans were also being used as money!). Once the Dark Master made its way back to Europe, the fixation with sugar found its way into cacao bean products leading to our current “candy” industry. Of course, there’s nothing wrong with a little sweetness now and then, but make sure you’re getting natural and organic sugars. Corn syrup is made from genetically modified corn and has been linked to obesity and type II diabetes.
4. Keep it Simple: Gooey centers are hard to resist, especially since they’re so prevalent in the chocolate industry, but if your goal is a Healthy Chocolate Experience, then it’s best to stick with a pure dark chocolate or one with minimal flavors (such as mint). The addition of nougats, crèmes and other fillings means two things: 1) less chocolate—which is where the health benefits are and 2) more exposure to sugars and other ingredients that can offset the benefits of the cacao, even if you’re getting a really dark “coating.” Opt for a bar like Theo’s Organic and Fair Trade Dark 70 percent cacao.
5. Make it Fair: While what a farmer or worker gets paid doesn’t necessarily affect your physical health, it can do wonders for your spirit. Cacao is mostly grown in developing nations and conflict regions. Much of the conventionally raised cacao is connected with unfair wages and even slave labor. So look for Fair Trade certified cacao products to ensure your purchases help to build a sustainable industry that supports fair, livable wages and proper treatment of everyone involved.

Image: By jwannie

January always seems to rush by as we transition back to post-holiday life. And those worthy resolutions we swear we’re going to stick to this year can be left in the wake of our other priorities as life so often sweeps us up in a frenzied fashion. A healthy body—a most common resolution—is vital to a healthy mind, healthy relationships and a healthy home. But sticking to a diet resolution can soon become unrealistic, unappetizing. So instead of vaguely resolving to lose a few extra pounds, or “eat better,” why not give yourself some healthy goals you can really honor?

Cleansing can sound a little scary if you’ve never done it before, but it can actually be very easy. While there are some extreme cleansing programs like fasting and herbal detoxes, you can greatly improve your health with relatively simple changes that will make you feel lighter, clearer and more vibrant in no time. Here are four you can get started on anytime of the year (but we recommend now):

Up your water intake: We all drink water, or at least, we all should. It’s not only vital for hydrating our entire body so that it functions properly, but it is critical in moving toxins out quickly too (like the fruitcake and eggnog most likely still lingering in your system). If you sleep eight hours (as you should!) that means you’re waking up dehydrated, which slows the elimination and detoxification process. Start every morning with at least 8 ounces of spring or purified water. Add the juice from a lemon or lime to increase your hydration and help the cleansing process. And make sure to drink plenty of water throughout your day, preferably not with food, but rather an hour before or after.

Freshen up: Trading in one cooked meal a day for a fresh raw salad and some fruits will improve your health in a number of ways. First, you’re getting lots of enzymes that can be killed through heating. Enzymes help the body to break down toxins and move them out. Fresh fruits and veggies also contain lots of antioxidants that can also help to stop (and even reverse) the damage caused by free radicals (toxins that can come from a variety of sources). Raw fruits and vegetables also contain lots of water—which ups your hydration. They are fiber-rich, which improves your elimination and helps you to feel full and energized.

Skip the junk: Of course, it’s easy to grab a sugary energy bar, a muffin or some other carb-heavy processed foods when you’re hungry and in need of a boost. But research shows that refined carbs make you gain weight, and they lead to an inevitable crash that leaves you searching for the next boost. It’s an unproductive cycle, so skip the junk and opt instead for superfoods like chia or hemp seeds (literally, a few spoonfuls will deliver noticeable results, or mix them into a smoothie), raw nuts, or even a bowl of oatmeal or brown rice.

Consult with a specialist: Environmental toxins, food sensitivities and other factors can cause us to feel unhealthy, lack energy and even struggle with our weight. A naturopath or holistic health practitioner can help you to identify possible sources of toxins in your body and set you on a course for healing that may include herbs or supplements to enhance the work of a cleansing diet.

If the holidays were even moderately good to you, that can mean piles of brand new stuff waiting to be integrated into those already dense piles of other stuff. (We’ve all got a little hoarder in us, don’t we?) Add to that the holiday gift-packing supplies, the leftover bedding from houseguests, all the food, and of course, all those extra bottles of alcohol.  Regardless of what you’ve resolved to change in your life this year, a cluttered home can be a counterproductive distraction.

Living in the modern world requires the assistance of lots of things, but too much of those, and a generally disorganized living space, can be indicators of bigger issues. Author and PhD Margaret Paul says that “Clutter is created and maintained by a wounded, frightened part of oneself, the wounded self – the part that operates from the illusion of having control over people, events, and outcomes.” On the flipside, an obsessively sparkling house can also result from a need to have control over one’s external environment. So, ok, a little mess is not the worst thing in the world, but how can you best manage your living space and your things this year? Here are some tips:

Start Small: De-cluttering your home can feel like an overwhelming task, especially after the holiday frenzy. Commit to starting with just one room, closet or particularly cluttered area and work it until it feels light, organized and easy to navigate. The ideal situation is to know exactly what’s there at all times without much effort, be it an empty table or a well-organized drawer.

The Zone: New stuff happens all the time. Designate one particularly easily cluttered area of your home to always be clutter-free. Perhaps it’s the kitchen counter or your bed. Whatever it is, by sticking to your commitment, it’ll become easier to make the rest of your home clutter-free as well.

Surface Sweep: Shelves, dressers and countertops are like clutter magnets. Keep your kitchen counters free except for major appliances. Tables, shelves and dressers should house only lamps, minor decorations or fresh flowers.

Ebills: Junk mail and important mail can clutter up desks, tables and sofas. Eliminate the excess by switching to electronic billing, and recycle your junk mail right from the box, avoiding bringing it into your home at all.

Sentimentally Speaking: Gifts, family heirlooms, the art project your niece made you for your birthday quickly pile up around the house. Relationships transcend things. An experience or a photo can be a much more meaningful connection to a loved one rather than clinging to a dust-collecting item. Donate them or store valuables in marked container in the closet or garage rather than scattered throughout the house.

1 in 2 Out: We all inevitably accumulate more things over the year. Whether you’re replacing an article of clothing or a household item, stick with the rule that for every one new item in, you donate or toss two. Stick with absolute necessities and see if you can’t find new uses for old clothes or get to that book you swore you’d read three years ago but never did.

Image: http://www.flickr.com/photos/untilblack/2401320114/sizes/z/in/photostream/

Are you still trying to figure out what to do with the home gym you got last holiday season but still have yet to use?  If you’re struggling to find a fitness regiment that you can actually stick to without spending an enormous amount of money on equipment that takes up half of your living room, perhaps you want to consider some of these options for getting in shape and staying that way!

1. Ditch the home systems: While these can look amazing on television, chances are you won’t use them as frequently or effectively as you should. Most will lose their value almost immediately as well, decreasing any resale value.
2. Get a trainer: For about the same price as some of those fancy elliptical machines or treadmills, you can invest in a personal trainer to work with either at a gym or at home. They’ll help you identify target areas (inner thighs, stomach, etc) that could most benefit from regular exercise and help you craft a workout for those areas. Perhaps you only use the trainer for a few weeks or months, or even just a consultation visit, but nonetheless, it can help you to identify where you should be focusing your attention.
3. Try new things: Nia, Spinning, Karate…they’re all different exercise programs that work muscle groups in different ways. One of the biggest challenges in sticking to a fitness program is staying engaged. When we get bored or know what comes next, we can easily lose interest and drift, causing our bodies to do the same. Add a dance class one week, try a new yoga teacher, keep it fresh and interesting!
4. Walk: We might not think of walking as the way to a super strong and healthy body, but walking is the only exercise that works every muscle in the body. Every muscle! A number of health experts recommend we walk approximately 10,000 steps per day—that’s close to 5 miles. Most of us walk far fewer than that in a week! Park furthest away from the grocery store entrance, take the stairs, commit to walking anywhere in your neighborhood that’s under 2 miles. Take leisure walks and hikes around town or in nature where the fresh air will recharge you.
5. Buddy up: When we’re by ourselves, it’s easy to cheat and skip a rep. But when we work out with a friend or exercise buddy, we can keep each other motivated and supported. We also tend to push ourselves just a little bit further (never to pain though!) when we’re working with someone else. Games are a great way to exercise and spend time with a friend or loved one. Tennis, racquet ball, basketball—you don’t even have to be good to get the benefits of the workout.
6. Boost your protein: A healthy diet is part of a fitness routine and is critical in helping to flush out toxins in the body, and foods high in protein help us to build new muscles, blood cells and tissue.

Image credit: By lululemon athletica

Long after sweaters are stored away, books read and games played, the thrill of the holiday gifts can fade into an unmemorable blur (which may be due in part to mental fog from one too many Christmas cookies). But giving the gift of health keeps on giving—and can transform lives long after the chestnuts have roasted, the trees de-trimmed and partridges have flown the pear tree.

Instead of giving clutterfying gifts this year, why not inspire your friends or loved ones to start the new year off with a healthy diet by gifting our Organic Whey 1.5 pound box? Each box contains 2 12-ounce pouches of pure organic whey protein. The box is already discounted 20 percent, but when you buy during the holiday promotions, you get an extra 10 percent discount for a total deal of 30 percent off the retail price! The 1.5 pound boxes of Organic Whey protein are just $55 until December 25^th!

Why exactly is organic whey a great gift? Here are some of our favorite reasons:

1. Our whey comes from one source—Organic Valley cows. They’re not raised on large concentrated animal feed operations (CAFOs), but small often family-owned farms where cows graze openly on pastures and eat organic feed—never genetically modified corn or soy.
2. Our organic whey is USDA certified organic.
3. It tastes amazing!
4. There’s just one ingredient: whey. Our product does not include additional unnecessary ingredients like preservatives, additives, sugars or artificial sweeteners.
5. The Organic Whey is also the highest protein concentration in the natural or organic whey category—containing all essential amino acids.
6. It is higher in antioxidants than conventional brands too and contains the master antioxidant glutathione.
7. The purest dairy and clean processing method means you get a superior tasting whey product that is smooth and creamy every time—perfect for a pre or post workout smoothie or shake—making it the ideal gift for a health-enthusiast loved one or even for yourself!

As you may have guessed from the list above, our whey is not that giant, neon tub of protein powder with pictures of bodybuilders on it sold at vitamin shops in the mall. Yes, whey is a fantastic source of bio-available protein—which bodybuilders love—but everyone can benefit from it, not just athletes.

The market for organic whey is extremely limited in the U.S. Most whey proteins are processed with harsh chemical solvents and can include traces of heavy metals as a result. Conventionally raised cows produce dairy products that contain traces of antibiotics, growth hormones, genetically modified foods and other unnatural ingredients.

As the holidays can demand so much of our time, our workouts can diminish and our waistlines expand accordingly. And those healthy New Year’s resolutions? Why wait to start those resolutions, why not start now? Kick your health into high gear now to avoid the Santa belly, and share the benefits of organic nutrition under the tree this year and give the gift of The Organic Whey. Remember, this deal only lasts through Christmas! Happy Holidays!

Humans are not plants, yet we share a similar biological behavior in synthesizing vitamin D from
the sun. Aside from the cool factor of getting an important nutrient in this manner, absorbing
vitamin D is necessary for a number of reasons. And as the winter months creep in by way of
shortened and often cloud-covered days, our access to the health-giving sun’s rays diminishes,
robbing us of its benefits, mainly helping the body effectively utilize calcium. Bones rely on
calcium for growth and density; and calcium is essential for heart and nerve function among
many other roles in the human body. So if we’re not able to expose skin to sun for some 15
minutes each day, we must turn to our diet for vitamin D.

A number of products are fortified with vitamin D supplementation—most commonly milk and
orange juice. But you can also find it in energy bars, breads, cereals and other processed foods.
While these sources are certainly helpful, it’s always best to eat a well-balanced diet that contains
naturally occurring nutrients. And just as vitamin D’s most potent delivery method comes in a
most unique form, the strangeness continues with only a few foods naturally high in vitamin D.

We think of milk as containing vitamin D—and it does—but it’s added in. There are naturally
occurring levels of vitamin D in all dairy, but other dairy products like whey, cheese and yogurt
tend to have lower levels of D because they’re not made with fortified milk. Certainly organic
dairy is going to be more nutrient dense than conventional. A healthier animal can supply more
adequate nutrients not stripped out by harsh chemical drugs and food.

Mushrooms, particularly shiitakes, are an excellent source of vitamin D, especially when dried.
Mushrooms are fungus—technically not a vegetable—and have unique behaviors that include an
extraordinary ability to soak up lots of sunlight and retain vitamin D much like humans do.
Eggs are another naturally occurring source of vitamin D. While one egg will only provide about
ten percent of your daily D needs, it’s certainly an accessible addition to your diet during periods
with limited sun exposure.

A variety of fish are abundant in vitamin D, too: salmon, mackerel, herring, sardines, tuna,
catfish and cod liver oil. A small tin of sardines can provide 70 percent of your daily D needs!
Exercise caution when purchasing fish—especially tuna and salmon. Bluefin tuna is a critically
threatened species; and most salmon consumed in the U.S. is farm-raised, injected with
colorants, fed diets of hormones, genetically modified grains and other unappetizing
supplements. Instead, seek out wild-caught salmon, or opt for smaller fish like the mackerel and
herring, which are also a better choice because smaller fish have a lower risk of mercury
contamination.

Image by:  Doxi

What is it about the holidays that make us eat…so much? Certainly food is a celebration in and of itself, keeping us alive and nourished (and oh so tastily to boot), but is there anything worse than feeling like a stuffed turkey for hours (or days!) after eating one?

Perhaps it’s just simple mathematics (and let’s face it, most of us are no good at math!). The equation looks something like this: Lots of people gathered together for hours or days multiplied by lots of pre-food-food snacking on chips and dips and appetizing appetizers (which are usually enough to categorize as an entire meal) multiplied by a full-on succulent meal that’s so good you just have to have seconds and of course that gets doubled with too many delicious desserts, and you end up with a week’s worth of food in your belly in just a few hours. Ouch.

But don’t bust out the stretch pants just yet…try these tips for keeping yourself satisfied and full without the pains of indigestion or having to up your wardrobe size…

1. Eat ahead of time. It’s kind of like the rule about never grocery shopping when you’re hungry. Indeed your eyes are way bigger than your stomach, but you can trick them easily by being full before they set their sights on Grandma’s sweet potato pie or cousin Ruth’s incredible gingersnap cookies. Eat healthy foods before the big meal like a green salad, steamed veggies and whole grains that will keep you feeling full and satisfied for longer and you’ll find you’re less interested in over-eating.
2. Drink lots of water. Our bodies are funny, and we often confuse hunger with thirst. Staying properly hydrated can keep you from feeling hungry. Drinking during meals can actually upset your digestion and cause gas and bloating, but drinking several glasses of water an hour or two before a big meal can drastically reduce the chances of you overdoing it.
3. Go Slow. The French take hours to eat, and they eat some of the fattiest, richest foods on the planet yet have some of the healthiest citizens. Their trick is no trick, really. They eat slow, which allows for the body to know that it’s full. So even though they’re eating calorie-rich foods, they’re eating moderate amounts of them and allowing the body to digest over time rather than getting several hundred calories all at once. If that means you’re the last one at the table, so be it. But you may find that if you’re eating slowly others may slow down too.
4. Start Small. Our tendency can often be to fill every conceivable spot of a plate with food. And on holidays like Thanksgiving, it’s easy enough to do with so many yummy dishes. But rather than fully fill your plate, try starting with just a biteful or two of each dish, which may be enough for an entire meal.

Photo by Joe.

You’ve likely heard about genetically modified foods. They’re the stuff of science fiction—laboratory altered plant cells injected with foreign compounds not naturally occurring to allegedly make the plants better at resisting pests (and pesticides); they’re designed to grow hardier and faster crops so that we can feed the world, according to the companies behind the science like Monsanto, Cargill and Dow. Actually, it sounds kind of nice—if it were true. But the science is flawed with controversy from the adverse affects on soil, plants, and ecosystems and inability to improve crop yields, to a number of studies linking GMOs to serious human health risks.

The California Department of Health and Agriculture reports that nearly 80 percent of all processed food in the U.S. contain some sort of ingredient derived from GMOs. Most of the corn, soy and canola grown in the U.S. is now genetically modified, and unless you’re buying organic meat, dairy and egg products, you’re eating the genetically modified grains fed to those animals, too.

With no label laws currently in effect anywhere in the U.S., the only way to know that your food is GMO free is by purchasing organic. The term ‘natural’ is used often on products that appear to be healthy, but a recent report from the Cornucopia Institute found that several major cereal brands marketing their offerings as “natural” actually contained genetically modified ingredients. While technically legal, the World Health Organization defines genetically modified foods as undergoing alterations that would not occur naturally.

We were delighted to see Nature’s Path—the leading organic cereal brand—release this stunning infographic that shows just how genetically modified foods affect the U.S. food supply. Chances are, you’re eating them. Every day.  The recent rise in food allergies and sensitivities, asthma and other health problems have many people concerned that the source of these issues are directly correlated with the rise in genetically modified crops over the last ten years. Ninety three percent of soy and cotton grown in the U.S. is now GMO, 90 percent of canola and 86 percent of corn is also genetically modified.

Would you eat GMOs if you had the choice? Many Americans polled say they would prefer to have the choice—and the way to choose comes from a label that lets the shopper know their food is genetically modified. It has become such a contentious issue that from October 1^st-16^th, hundreds of concerned citizens, corporations and advocacy groups walked from New York City to Washington D.C. to bring awareness to the issue. With stops along the way, the Right2Know March held rallies at natural health food stores, toured organic farms and convened in Washington on World Food Day, demanding that the FDA begin a program that would require labeling of all genetically modified foods. You can join that petition at the JustLabelIt.org website. And if you live in California, help make it the first state to require labeling of all genetically modified foods by collecting signatures needed to get the issue on the 2012 ballot. Visit  the LabelGMOs.org website for more info.

Image: Millions Against Monsanto
http://www.flickr.com/photos/65421715@N02/6151143762/sizes/s/in/photostream/

Do you ever feel like you hear so much about something that you actually no longer hear it? These words or ideas can become background noise to our busy lives, and this is especially true when it comes to nutrients. Extra fiber, protein-rich, antioxidants, Omega-fatty acids…blah blah blah, right? Today’s food choices are littered with reminders of the nutrients added beyond those naturally occurring, and often just as vital. And even if we eat what we eat first and foremost because we like it, especially here in the U.S, if we have anything, it’s lot of choices to overwhelm us with how exactly we’re going to replenish our body’s daily nutritional needs.

Calcium is one such nutrient we hear a lot about that we may not really hear at all unless we’re a menopausal woman whose changing estrogen levels put us at risk of bone loss. But everyone needs calcium throughout all stages of life, and for a lot more reasons than you may think.

What’s the first food you think of when you read the word “calcium”? Chances are a glass of milk popped into your mind. And that’s true, dairy does contain calcium. Lots of other foods do, too. We’ll explore those in a bit, but first, what body part do you picture that glass of calcium-rich milk benefitting? I’m guessing a bone or skeleton appeared next in your mind’s eye. And that would also be correct. Calcium is critical for bone health and its value for older women cannot be overstated. But do you know what other important functions calcium performs in the body? And did you know that a deficiency may actually kill you?

Beyond strong bones and teeth, calcium is vital in blood clotting and wound healing, controlling blood pressure and nerve function; it produces enzymes and hormones necessary for digestion, energy and the metabolism of fat. Calcium works on cellular levels to move ions through membranes; it helps muscles contract, regulate tissue—including preventing gum disease—and it is crucial in reducing premature heart disease.

A deficiency in calcium can cause hypertension, deformity, nerve sensitivity, spasms, cramps, numbness and tingling in fingers, convulsions, lethargy, decreased appetite, abnormal heart rhythms and eventually death.

The recommended daily intake of calcium varies throughout our lives, but generally speaking, follow these daily guidelines for optimal health:

Children (1-10) 800 mg
Children (11-18) 1,000 mg
Adults (18+) 800 mg
Pregnant, lactating and postmenopausal women 1,200 mg

So, does a glass of milk do the trick? Yes and no. Dairy, including products like Organic Whey, is one of the richest naturally occurring sources of calcium, but take a look at some of these of other foods especially high in calcium that you can eat everyday:

Calcium Content per serving size

Vegetables

• Bok choy, cooked 330 mg
• Bean sprouts 320 mg
• Spinach, cooked 250 mg
• Collard greens, cooked 260 mg
• Mustard greens, cooked 450 mg
• Turnip greens, cooked 450 mg

Nuts

• Almonds 660 mg
• Chestnuts 600 mg
• Filberts 450 mg
• Walnuts 280 mg
• Sesame seeds 900 mg
• Sunflower seeds 260

Fish

• Raw oysters 300 mg
• Shrimp 130 mg
• Salmon with bones 490 mg
• Mackerel, canned with bones 680 mg
• Sardines, canned with bones 1000 mg

Grains

• Tapioca, dried 300 mg
• Brown rice, cooked 20 mg
• Quinoa, cooked 80 mg
• Corn meal, whole grain 50 mg
• Rye flour, dark 40 mg

Beans

• Garbanzo beans, cooked 340 mg
• Soybeans, cooked 450 mg
• Tofu 400 mg

What about fortified foods?

Bread, orange juice, cereals—these foods commonly contain added nutrients including calcium and vitamin D and can often contain far more than even a glass of milk. Like a supplement or vitamin, fortified foods commonly contain synthetic forms of calcium, all of which may not be absorbed by the body.

Image: Taylorkidd http://www.flickr.com/photos/kydd/4666234985/sizes/z/in/photostream/