sounds like you're on the right track - ah, another ex-vegan, we can start a club!
don't worry about the soaked grain thing, it's just to lessen the effect of the phytates and gluten, both of which screw up your zinc status. you just have to ensure your zinc levels are up, so basically you can still have home baked bread but keep the servings per day waaay down. i recently put a sick vegetarian co-worker on a dietary regimen and told him he was allowed one serving of wheat every other day. it really woke him up to how bread-dependent he was. last report he was feeling much better! i can't convince him to get bloodwork or consider supplements though. a work in progress
if you can manage to slog through my regimen thread (ms nutrition etc), as you work through the pages there's more and more info on magnesium and zinc over time. you could also search the forum for posts with those terms - that could be a bit of a time saver.
anyway. do you ever use www.whfoods.com
for selecting foods? i love their pages for zinc and magnesium.
zn http://www.whfoods.com/genpage.php?tnam ... t&dbid=115
(venison, beef, lamb, scallops)
also. we've been chatting lots lately about epsom salts baths. good for helping with magnesium (follow package directions carefully)
if you get into zinc supplements at therapeutic doses, you have to balance with copper. i take 50mg zinc citrate with 2mg copper.
as for magnesium supplements, i like magnesium glycinate (a highly soluble, organic, absorbable form) the best for during the day, and magnesium citrate (a little less soluble/absorbable) for bed time (i can't personally take magnesium glycinate and then lie down - makes me cough b/c it relaxes the LES).
hope that's good for starters!
my approach: no meds so far - just nutrient-dense anti-inflammatory whole foods, and supplements where needed
info: www.whfoods.com, www.nutritiondata.com