We have been hearing a lot on the risks of calicum supplements. I'm a person who does not believe in supplements, but that's just me.

The general RDA of calicum tends to be higher for women than men. Women need between 1000 and 1200 mg daily. A serving of milk is about 300 mg., so you should be drinking about 3 glasses a day because you will get some from the foods you eat.

What do you do if your lactose intolerant or just don't like milk? What if your counting calories and don't want to add more?

Here are my 10 tips to get more calicum

1. Say no to soda: High phosphate levels in your blood(which can be caused by drinking large quantities of soda) can take and prevent your bones from absorbing calicum.

2. Calicum is absorbed and used only when there is enough Vit. D in your body. A well- balanced diet should help in this. Also, don't forget sunlight is another source for absorbing some Vit. D.

3. Baked Beans: Ohter than protein, one cup has 154mg of calicum.

4. Many foods are now calicum fortified: You can find calicum fortified soy, almond and rice milk. One 8-oz glass of calicum fortified OJ is abut 300mg.

5. Salmon has about 181mg of calicum not to mention the omega-3 fatty acids.

6. Oatmeal: One cup has about 100-150mg of calicum and you can mix oatmeal into other foods like cakes, or meatloaf.

7. Veggies: Dark Green vegetables, especially spinach and broccoli. One serving of these vegetables have 100 mg of calicum. Use fresh spinach in place of iceburg lettuce in your salads.

8. Brazil Nuts and Almonds adds about 100mg of calicum and are an excellent snack for those on low-carb diets.

9. This is for the coffee drinkers: Go see Mike at MDL Coffee and Tea and get a large latte. This will help in providing half of your daily calicum, plus, they are really good. (You also won't break your budget as you are more likely to at big coffee chains.)

10. Don't forget about yogurts.

Of course, your doctor is going to know what is best for you.

For more tips, come see Melanie at Love Your Heart 211 N. Broadway St. Greensburg.

Melanie Nobbe CDM,CFPP