By: Allie Might, FMC, INHC, ATT


Dairy is that food group that seems to be one of the easiest to consume and the most indulgent. This group is commonly associated with calcium and strong bones. It has a wide variety of choices but just how much do we need each day? Are we exceeding the recommended amount?

The USDA recommends that adults have three cups of dairy per day. This can be achieved in many ways. For instance, a cup of milk or fortified soy milk or a cup of plain yogurt is an easy way to start your day off with some dairy. Cheese is probably most people’s favorite way to add dairy into their diet as it’s the most diverse and delicious…it’s also easy to overindulge on cheese. You can have anything from a comforting cottage cheese to soft cheeses like ricotta or feta to hard cheeses such as cheddar, Parmesan or Swiss.

While dairy is a main source of calcium, it also supplies important nutrients such as, but not limited to, vitamins A, D and B’s, and minerals like phosphorus and potassium. Dairy is also a source of protein, making it a nice snack or addition to a light meal.

As we are getting our daily recommendation if dairy, how much calcium should we have per day? According to the Mayo Clinic, it is recommended that adults get 1,000-1,200mg of calcium per day. This is important for healthy bones and can be obtained from a combination of consuming dairy as well as adding in a calcium supplement.

BONE POWDER: This is comprehensive formula that is in powder form. Taking one scoop a day supplies calcium, magnesium, vitamins D and K, silica and boron. It can be mixed into water or plain yogurt, and can even be taken along with a Collagen Hx powder.

CALPLEX: This formula is a combination of calcium, vitamin D, phosphorus and boron. This unique formula supplies the bones with vital minerals in an easy to take tablet. This is a good option for anyone that doesn’t want to take extra-large tablets or prefers to take magnesium separately.

CALCIUM/MAGNESIUM: This is the classic calcium supplement that most this of when looking to add calcium to their vitamin regimen. It has a 2:1 ratio of calcium and magnesium so taking four of these a day helps to get in the extra nutrients for the bones in a simple way.



1 cup Plain Greek Yogurt

1 scoop Bone Powder

½ cup Rolled Oats

1 Tablespoon Chopped Almonds

1 Tablespoon Unsweetened Coconut Flakes

Pinch of Sea Salt

Combine Greek yogurt and Bone Powder in a bowl until completely mixed together. In a separate bowl, combine oats, chopped almonds, coconut flakes, sea salt and toss together (reserve a teaspoon of this mixture on the side). In a glass or jar, start with a third of the yogurt on the bottom of the jar. On top of the yogurt, layer in half of the oat mixture. Add half the remaining yogurt on top of the oats, then the rest of the oats on the yogurt. Finally, add the rest of the yogurt and garnish with the teaspoon of oats that were set aside. Enjoy as a light and healthy breakfast.







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