Wednesday, April 29, 2009
Who needs a gun? A hot dog will work just fine...
Friday, April 24, 2009
Even tennis pros suffer from binge eating
Tuesday, April 21, 2009
Would you like some birth control with your glass of water, or maybe a dose or two of antidepressants?
Eat blueberries to control glucose and trim tummy fat
Calcium -- The Best Ways to Get it in Your Diet
Calcium is a tricky beast:
-- If you get over 250% of your recommended daily allowance, your body can OD on it.
-- If you don't get enough, your bones, teeth and muscles will suffer.
-- You can only absorb up to 60% of your recommended daily allowance at a time
-- You need Vitamin D to absorb calcium.
So, with all of that in mind, what are the best ways to get calcium?
You can use supplements -- like TUMS -- but the best source of vitamins and nutrients is food.
If you're an omnivore, dairy makes a lot of sense. Don't overdo it, and don't consume dairy (primarily) through high fat sources -- like full fat cheeses -- but in moderation, even full fat cheese is fine.
If you like yoghurt, be conscious of how much sugar (and fat) your favorite brand includes. I prefer my yoghurt nonfat and plain. Trader Joe's actually has a really great French Style nonfat plain yoghurt. I add stevia, vanilla extract and some cinnamon, and it's amazing (healthy and relatively low-cal). Sometimes I mix in fresh blueberries (for brain health!), and then it's a real treat.
Trader Joe's also has Irish sharp cheddar, reduced fat -- which is yummy -- I like to have a slice on its own, or melted on whole wheat bread.
Nonfat, or low fat milk -- with cereal (organic oatmeal with milk is a great breakfast treat) -- or alone, is another great source.
If you prefer to get your calcium from non animal sources, oranges offer 6% of your recommended daily allowance. Tofu -- when processed with calcium sulfate -- has 20-33% per 4 ounce serving. Cooked collard greens offer 36% percent of your RDA per cup. Almonds and broccoli both offer about 9% of your recommended daily allowance per serving.
For more ways to get calcium without consuming dairy, check out The Vegetarian Resource Group's post on calcium in a vegan diet.
For a more complete picture of calcium and its absorption, The National Institute of Health's Office of Dietary Supplements has a great calcium fact sheet.
And two last parting tips -- do engage in weight-bearing exercise in order to keep calcium in your bones, and don't eat too much meat -- excessive amounts of protein can actually leech calcium from your bones -- as can too much caffeine, salt and carbonated beverages.
So, how do you approach the calcium conundrum? Or how do you hope to change your approach?
Are you Vitamin D deficient?
Living in Los Angeles, I have always assumed that I am vitamin D abundant.
Turns out, that may not be the case. Last week, when I visited my doctor for my annual check-up, she had me tested for vitamin D. (Apparently Los Angelenos are often more vitamin D deficient than New Yorkers – because we are so loath to walk.)
Vitamin D is a hot topic right now because a new study indicates that many Americans are actually vitamin D deficient.
Why does that matter? Vitamin D is essential for the absorption of calcium -- which is why most milk is vitamin D fortified. A lack of vitamin D has been linked to brittle bones, as well as to immune disorders and to a greater chance of catching a cold or the flu.
How can you increase your vitamin D levels?
The most natural source of vitamin D – sun exposure, comes with caveats. Most of us now avoid direct sun exposure because of skin cancer and skin health concerns. In using sun block, we’re reducing the sun’s ability to create vitamin D. People with higher melanin levels, and darker skin, tend to be better protected against UVB rays, which create vitamin D.
So if the sun isn’t the best source, what is? Doctors are now recommending supplements to get what soon may be a daily recommended allowance of 800-1000 international units (where the adequate intake level used to be 200-400 IUs).
Not a fan of supplements? Other food sources are fish, eggs and cod liver oil. If you’re vegan or vegetarian, Vegan Society has a webpage on best vitamin D sources.