Category Archives: Newest Posts

Vital Nutrients – Calcium

VN-Calcium-AlmondsCalcium is abundantly present in our bodies and is stored in our bones and teeth where it is distributed through the bloodstream for use by the heart and other organs. It is required for good bone health, efficient nerve and muscle function and cardiovascular health. Including this vital nutrient in your diet helps to replenish those stores to the bones where it can be used as your body needs it.

What you need to know about Calcium:

  • You need an adequate intake of Vitamin D to promote absorption of calcium.
  • Foods high in sodium, cause excessive calcium excretion through the kidneys.
  • Excessive sugar in your diet inhibits calcium absorption and depletes phosphorus as well, which is another important mineral in facilitating calcium absorption.
  • Phosphoric acid, found in regular and diet soda is associated with a reduction in bone mineral density.
  • Caffeine leaches calcium from our bones, and Alcohol is also associated with low bone mass.
  • Some legumes, such as Navy beans and peas are high in phytates that interfere with the body’s ability to absorb calcium, though they contain many beneficial nutrients so, moderation is your keyword when it comes to legumes.

Calcium is a mineral found in the soil, where it is absorbed into the roots of plants and eaten by cows. So even though we are all conditioned to believe that calcium comes from milk and dairy products, the real source of calcium is the soil. If the cow that you get the milk from is grain fed, as most industrial farmed animals are, then where does the calcium in milk come from? Additionally, our bodies only absorb about 30% of the calcium intake from dairy products, given that, maybe dairy isn’t the best source of calcium. Non-Dairy Foods High in Calcium:

  • Almonds 1/2 cup raw = 187mg
  • Collard Greens 1 cup cooked = 178mg
  • Broccoli 1 cup chopped cooked = 74mg
  • Bok Choy 1 cup shredded = 74mg
  • Napa Cabbage 1 cup shredded = 59mg

For more info on calcium and plant based diets, check out this link.

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I Fell of the Wagon…it happens. Get back on Plan

Fit young woman fighting off bad food isolation on a white backg

The holidays have come and gone and I’m still sitting here jonesin’ for something sweet. I did pretty good during the holidays, but then there was the aftermath. 2lbs of See’s candy, leftover ice cream, whip cream, and cookies. Slowly those old sugar cravings crept back in and I let them. Now it’s February and I’m still getting that old familiar feeling every night. I want something sweet. Ugh!

The other day I took my mom out for a picnic. It was a beautiful day and I thought lunch in the park watching the ducks by the pond would be a nice outing. I stopped and picked us up some sandwiches, kettle chips and…a box of cookies. then proceeded to eat way too many of the chips and cookies. Once those were consumed, I promised my self no more, but the cravings, they take on a life of their own.

After my nieces baby shower where there was absolutely nothing but refined carbohydrates, including my ultimate weakness…cake, I spent the next day in sugar shock. Craving more refined carbohydrates, my body crying out for SUGAR! Now I don’t keep sweet things in the house, intentionally, that is just too hard when I’m at a low, I can’t help myself, but I’m lazy and it’s been so cold out, so if it’s not in the house, I’m not going to go out and get it…usually, but spending that Sunday feeling horrible and only wanting more more more, I left the house that night and came back with Ice Cream (you’d think it was too damn cold, but no.) I’ve even been sneaking a little extra sugar into my coffee in the mornings.

I don’t like how I feel. Low energy, cranky, stressed, It’s time for me to get back on plan. Out comes the food log, I can’t ignore the 75g of sugar I consumed in my 2.5 cup serving of Mint Chocolate Chip Ice Cream on Sunday. It’s time. Luckily, I’m a nutritionist and I know what to do.

You see? Even a nutritionist, who knows better, can’t be 100% all the time. I’m on day 2 and I’ve cut out the sweet treats, back to 1/2 tsp in my 10oz coffee and eating my complex carbs to curb those cravings.

If you’ve found yourself off track, or maybe you need to find the track to begin with I can help! Book your wellness session with me and find out how. There’s no obligation and if you’re ready to make positive changes in your eating habits then it’s a win win. Book online now.

 

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