[CyberTOPS] A Powerful Combo: Calcium and Vitamin D

[Leslie]

A Powerful Combo: Calcium and Vitamin D

Are you getting enough calcium in your diet to prevent bone loss and protect
you from osteoporosis (a condition in which bones become porous and easily
broken) later in life? Studies show that many Americans don't take in enough
calcium in their diets. Women, who are more likely to develop osteoporosis
than men, get less than half of the recommended daily amount. Experts
recommend between 1,200 and 1,500 milligrams of calcium a day (women should
aim for the higher end of the range). The body absorbs calcium most
efficiently if you take in 500 milligrams or less at a time. 

How can you be sure you're getting your share? Reach for calcium-rich foods
like low-fat milk, cheese, and yogurt, as well as broccoli, kale, and other
greens. Also look for calcium-fortified products like orange juice, cereals,
and breakfast bars. Adding a few teaspoons of nonfat powdered milk to foods
like puddings and soups can increase their calcium content without affecting
taste. Finally, a calcium supplement can also help you meet your daily
requirement. There are several types available, so ask your doctor whether
you need one and which might be best for you. 

While you're working on improving your calcium intake, it's important to be
sure you're getting enough vitamin D as well. This important nutrient acts
as a "key," opening the door for calcium absorption in your body. Without
enough vitamin D, much of the calcium you eat may be passing right through
your digestive tract rather than being absorbed. 

Exposure to sunlight encourages the body to produce vitamin D. If you spend
10 to 15 minutes two or three times a week outside, exposing your hands,
arms, and face to the sun, you're probably getting the vitamin D you need.
However, if you spend much of your time indoors, or always block sunlight
from reaching your skin with sunblock and clothing (which, as you know, is a
good idea when the risk of sunburn is high), you may not be. Fortunately,
milk and other dairy foods are fortified with vitamin D. It's also included
in most multivitamins and in some calcium supplements. The recommended
amount of vitamin D is 400 to 800 international units (IU) a day. Remember,
as with any vitamin, too much vitamin D isn't good for you. Make sure your
total intake doesn't exceed 2,000 IU a day unless your doctor advises it. 

The combination of calcium and vitamin D in your diet is great insurance
that you'll have strong bones for life! This week, focus on increasing your
intake of these important nutrients if you aren't currently getting enough

 

 

 

 

 

 

 

 

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Today's thought: I'm determined to make it, no matter what!

Today's thought: I will take dieting one day at a time, one pound at a time!

Today's thought: Dieting doesn't happen on its own. It takes a conscious
effort!

Today's Affirmation: I am cutting out the excuses.

http://www.tweetwhatyoueat.com/  

 

 

kops roseLeslie K, MN 323 Champlin, Leader

WWW.TOPS.ORG

2009

Starting January weight ......................................229.80

Starting August Weight........................................225.40

Starting September Weight ..................................231.00

Starting October Weight.......................................232.00

Short-term Goal...................................................199.00

Goal....................................................................
140.00

Number of lbs. to lose for short term goal..............33.00

Number of lbs. to lose for long term goal ..............92.00

 

Last Week Weigh In...............................................232.00
October 01, 2009

September 24, 2009.................................................231.20

Weekly Pounds gain.....................................................0.80

Weekly pounds Lost..................................................

Total Monthly Pounds lost........................................ 

Total Monthly Pounds gained....................................0.80

 

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