Is Milk the Only and the Best Calcium Resource?

We’ve talked about the connection between calcium and your health. We mentioned the decent amount of calcium you should have a day and how it affects your bone health. Today we’re going to talk about the sources of calcium.

Where do you find calcium?

Surely you’re familiar with the milk commercials, but dairy isn’t the only source of calcium. You can also find it in leafy green vegetables, tofu, nuts, other foods, and supplements. Here is some advice about calcium sources. What is the best way to get enough calcium into your daily diet? Researchers continue to debate and create confusion about this topic.

Supplement VS. Food

According to several studies, patients may not be able to absorb all of the calcium in a supplement. Experts suggest that patients use food as their source of calcium. However, this also creates questions about which food source is the most helpful.

Which food source benefits the most?

For years, the dairy industry has touted milk and other dairy products as the best sources of calcium. However, patients with lactose-intolerance and dairy allergies have to turn to other sources.

You can also find calcium in salmon, collard greens, broccoli, kale, figs, oranges, white beans, okra, and soy products. Also, there are calcium-fortified foods such as granola, cereals, and other products.

It’s important to find a source of calcium that you enjoy eating frequently. Try different foods until you find your favorite calcium source. Experiment with new foods and ideas that will help you get this important mineral.

Summary

Calcium is an essential mineral, and it’s not easy to get enough. However, following the latest research will keep you abreast of expert recommendations. For your best results, ensure that you eat a variety of foods that have calcium each day.

Know the Connection Between Calcium and Your Health

Do you feel like you get enough calcium? We’ve always known that it helps build strong bones and teeth, but do you still need it after you’re grown? Perhaps surprisingly, calcium is extremely important in keeping you healthy!

Calcium is an important mineral that has multiple functions in the human body. Yes, we need calcium for strong bones and teeth. However, it’s also crucial for heart function and muscle contractions, and it plays an important role in helping blood clots form normally.

Scientists continue to study the benefits of calcium. Recent research contradicts some of the standard ideas about calcium and the human body. Are the studies about calcium and your health creating confusion?

Let’s look closer and consider these controversies surrounding calcium and your health:

#1 - Recommended Daily Dosage.

One area of calcium confusion involves the recommended daily dosage. How much calcium do you need each day, and what sources should you use? The confusion stems from different studies showing different recommended amounts.

Experts continue to argue about the recommended daily dosage. However, most believe that you need 1,000 to 1,200 mg a day. This amount can vary based on your health and individual needs.

It’s recommended that you don’t go over 1,500 mg a day because it can lead to side effects.

#2 - Too much milk.

A study found that too much milk can be harmful. They found that adults who drink more than three cups of milk a day are actually increasing their risk of cardiovascular diseases. It will also lead to oxidative stress in the body. This also increases the risk of cancer in adults.

#3 - Bone health.

Calcium is important for bone health, but it’s not the only mineral you need to stay healthy. Vitamin D is also important, and new studies show that it may actually be more essential than calcium in terms of bone health.

Recent studies have shown that taking calcium supplements doesn’t seem to help all patients. In fact, the risk of fractures didn’t decrease for the entire group in the study. However, with high levels of vitamin D, patients didn’t need high levels of calcium to be healthy.

Actually, one of the studies, titled “Steingrimsdottir L. Relationship Between Serum Parathyroid Hormone Levels, Vitamin D Sufficiency, and Calcium Intake,” found that vitamin D is more important for bone health than calcium.

Summary

Calcium is no doubt important to our health, but will not be good if we consume them too much. Recommended Daily Dosage is 1,000 to 1,200 mg a day and please don’t have them more than 1,500 mg. Don’t drink more than three glasses of milk either. The last, for bone health, you can also get some Vitamin D to achieve your goals faster.

Is Diet Soda Really A Good Option For “Healthy Swap”? - 3 Foods That Dietitians Avoid

We’ve talked about three foods that the dietitians would like to avoid in the last article. Fat-free salad dressings, refortified grains, and rice cake. Today we’re going to talk about another three that we think it’s not really helpful for you when you think it’s a “healthy swap”.

#1 - Diet soda.

You’ll often see people choose diet soda over regular because they think they’re making a wiser decision. However, registered dietitians won’t drink it.

Diet soda isn’t a healthier option. It has artificial sweeteners that have been linked to a higher risk of obesity and diabetes.

You may think that by drinking diet soda you’ll lose weight. However, the opposite is true, and the word diet is very misleading in its name. You may actually gain weight and hurt your health.

#2 - Pretzels.

Pretzels tend to have a lot of calories and salt. They’re also high in carbohydrates. In most cases, they lack fiber, vitamins, or minerals. You may think they’re a healthier alternative to chips, but the truth is that they’re just as bad. Both types of food can hurt your weight loss plans and spike your blood sugar levels.

For a real better choice of healthier snacks, you can try almonds, lightly seasoned popcorn, Edamame, and so on! For more information on this topic, you can go just two articles before this one.

#3 - Farm-raised shrimp.

The fact that many registered dietitians won’t eat farm-raised shrimp surprises people.

This type of shrimp isn’t the healthiest option because it can be filled with chemicals and antibiotics. You really don’t have any way of knowing what additives might be in your shrimp from the farm. Unfortunately, it can be hard to find shrimp that isn’t raised on a farm.

Ask where your shrimp is from and try to avoid the farmed versions. One report found high levels of bacteria in farmed shrimp, so ask questions before buying them and ensure you know they’re safe.

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Registered dietitians avoid some items that many people think are healthy. Their training and experience have shown them that it’s better to avoid these specific products. Take advantage of their knowledge and use it to help you and your family be healthier.

Is Fat-Free Always Good? - 3 Surprising Foods That Dietitians Avoid

What do registered dietitians avoid when they’re eating at home or out at a restaurant? The answer may surprise you. You already know they wouldn’t indulge in fast food or fried items, but their other avoidance foods are unusual. Consider these choices and talk to your own dietitian:

#1 - Fat-free salad dressings.

Health experts know that the fat-free salad dressings you can purchase in most stores are misleading.

Fat-free salad dressings tend to compensate for the removal of fat by adding more sugar and salt. They may also add other unhealthy ingredients like chemicals. Registered dietitians don’t want to eat emulsifying agents commonly found in this product. A healthy salad dressing made from home with vinegar, herbs, and healthy oil is a great option, or you can find a healthy store-bought kind by reading the nutritional facts label carefully.

#2 - Refortified grains.

These are grains that have been refined, but important nutrients are added back to refortify them. Registered dietitians don’t eat refortified grains and don’t recommend them.

Although they have nutrients added back, they are not as healthy as the real versions that are whole grains. It’s better to stick to whole products like unrefined wheat, rice, and corn. Companies often use synthetic versions of minerals and other nutrients to refortify grains, and your body may not absorb or utilize them as well as the natural versions.

#3 - Rice Cake

If you’ve been on a diet before, you’ve probably eaten rice cakes. Rice cakes tend to taste bland. Although there are some flavored versions on the market, people still complain about their blandness. Plus, they’re not as healthy as they seem.

Registered dietitians don’t often eat rice cakes. Rice cakes can spike your blood sugar levels and they have a detrimental, high glycemic index.

Summary

If your diet goal is to consume lower fat/calory, don’t just choose those “fat-free”. Instead, read the label carefully, choose those that might contain lower fat without too much sugar and salt. Have you tried out any kind of whole grains? You said you just don’t like brown rice, so you choose the refined one, but there are so many different kinds of whole grains, such as millet, quinoa, sorghum, farro and more! You would probably find one that you love it. The last but not least, check the GI number of your food, and you won’t choose rice cake.

Great Snacks Choice to Lose Weight at Work

Last week, we mentioned almonds, roasted chickpeas, popcorns(lightly seasoned), pears, and Yogurt are great healthy food you can bring to your office as snacks. If you can replace your junk foods with these foods, you will definitely see a change.

If those five foods just simply not your favorite, or actually you hate them, then how about these five?

#1 - Hardboiled eggs.

You can chop them at home and bring easy to grab slices for your snacks. They may be a popular breakfast food, but eggs can also be a good snacking option if you’re trying to lose weight. They do not only make you feel full but also make you stay energized because of the protein they contained. Studies also show that eggs can help stabilize blood sugar, so you’re less likely to suffer from sugar spikes during the day.

#2 - Whole grain crackers.

You’ll probably crave carbohydrates during your day. It’s hard to focus at work while you’re fighting a carbohydrate craving. Instead of ignoring it, you can satisfy it with whole grain crackers. Select varieties that have lower calories and more fiber.

#3 - Edamame.

This popular health food can be a fun and quick snack at work. Edamame, or young soybeans, are easy to eat while you’re working. They provide protein and fiber to help you lose weight. These low-calorie snacks taste great with some seasoning, so you may want to sprinkle some herbs, salt, or pepper on top.

#4 - Cauliflower.

This vegetable has fiber and protein, but it doesn’t have many calories. One way to enjoy cauliflower at the office is to cut it up at home and bring a sealed cup of your favorite dip. The vegetable tastes great with ranch or bean dip. You can also try hummus dips. Of course, It would be a weight-loss weapon if you eat it without seasoning.

#5 - Dried fruits.

You’ll have to eat this snack in moderation because of the high sugar content, but it’s perfect for fighting a craving. If you want something sweet at the office, then consider some dried fruits. Dried fruits have fiber and vitamins that can help you stay healthy. Raisins, apricots, strawberries, and other fruits are popular choices.

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If you love to snack while you work, then you can pick healthier options and still lose weight. The key is to find healthy foods that you’ll enjoy eating at the office.

Stick to Your Diet at Work with Easy, Portable Snacks

If you’re on a diet, the office can make staying healthy a challenge. From birthday cakes to breakfast muffins, you’ll want to avoid the usual food at work and pick healthier options.

You can stay on a weight loss plan while working. Try these delicious snacks at work:

#1 - Almonds.

Nuts are a quick snack that can be carried in your bag and eaten at your desk. Almonds are a good choice with fiber, protein, and healthy fats.

Almonds can help you feel full, so you’re not tempted to eat half of the birthday cake in the break room. These nuts also have an important nutrient -- vitamin E, which can support your immune system and help your cells to regenerate.

#2 - Roasted chickpeas.

They’re a quick snack that can keep you full for a long time. Chickpeas have fiber and protein, which work together to slow your digestion and help you feel full. So you’ll be able to avoid junk food and burn calories at the same time.

#3 - Popcorn.

Popcorn is a high-fiber, moderate protein and low-fat snack choice that often surprises people. It may look like a lightweight snacking option, but it actually filled with fiber and protein. It’s a low-fat option that doesn’t have many calories. One thing to be aware of -- how the popcorn made matters. It is an efficiently healthy snack if it’s lightly seasoned and air-popped.

#4 - Pears.

If you’re looking for something sweet, instead of a boring apple, try bringing pears as a snack to work. Pears have fiber, which is important for weight loss goals, and they have vitamins. If it’s hard for you to chew on an entire pear at work, then consider cutting it up into small pieces.

#5 - Yogurt.

Yogurt comes from milk, so it contains animal protein, plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. If you avoid the sugary versions, then yogurt can help you lose weight. Yogurt has the protein you need to keep going for a long day at the office.

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You might notice that fiber and protein are the most important two nutrition to make you feel full and prevent you from overeating. If you can find one of your favorite snacks that are rich in fiber and protein, try them out! And remember to avoid high in processed sugar and unhealthy fat. We will talk about more healthy snack options next week!

Fall Asleep Quickly by Changing Your Surroundings

The lifestyle tips we talked through in the last article will help you, but if for whatever reason, they are not working too well so far, we do have some more tips for you. And this time, it’s not about you, but about your surroundings.

Before we get into that, please don’t give up changing your lifestyle by using those methods. Since your sleep quality really depends on the way you live and the way you manage your life. It might take a longer time to see the result but it will last longer.

Now, your environment can work for you or against you. A few simple changes could make your nights more restful and your days more productive.

#1 - Block out noise.

Keep your bedroom quiet. Turn on a fan or a pink noise recording to block out loud neighbors and car alarms. If you still notice the noise, try some earplugs to help you.

#2 - Dim the lights.

Darkness prepares your brain for sleep. Hang heavy curtains in your bedroom or wear a sleep mask. On the other hand, morning light will help you wake up and feel drowsy later in the day.

#3 - Adjust your temperature.

Setting your bedroom thermostat to 60 to 67 degrees overnight is optimum for most adults. You may also feel sleepier after a warm bath or shower as your body cools down.

#4 - Turn off your devices.

Set a curfew on watching TV and browsing online. Shutting off electronic devices at least two hours before bed will minimize your exposure to bright screens and excess stimulation.

#5 - Check your bedding.

How old is your mattress? Visit a sleep store for the latest in memory foam mattresses, weighted blankets, and other products that might work for you. A good set of mattresses, pillows, and blankets will definitely make things easier for you.

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Falling asleep quicker can increase the quantity and quality of your sleep. Try natural home remedies for reducing the time you spend tossing and turning and talk with your doctor if you need more assistance.

Lifestyle Tips to Fall Asleep Quickly

How long does it take you to fall asleep? The average time is about 10 to 20 minutes. If you fall asleep much faster, you may be sleep deprived. If you take much longer, you may find it difficult to get the recommended 7 to 8 hours of slumber.

The scientific name for trouble falling asleep is sleep onset latency, and it affects the efficiency of your sleep. Falling asleep on schedule helps you to enjoy adequate amounts of the later stages of deep sleep. Otherwise, your sleep may be less refreshing as well as too brief.

Your specific remedy may depend on what’s keeping you up at night. Experiment with these natural methods for falling asleep faster. Your daily habits can have a big impact on what you experience at night. Adjusting your lifestyle could shorten sleep onset latency.

#1 - Synchronize your schedule.

Go to bed and wake up at regular times, even on weekends and holidays. You’ll be training your body and mind to develop a rhythm for when to become drowsy.

#2 - Eat light.

Avoid eating foods high in calories or heavy on spices late in the day. If you want to snack, enjoy a piece of fruit or a warm glass of milk.

#3 - Use relaxation exercises.

Deep breathing and progressive muscle relaxation are two popular methods for hastening sleep. It also helps to manage stress during the day and visualize pleasant images at bedtime.

#4 - Work out.

Along with many other benefits, an active lifestyle enhances sleep. Aim for at least 150 minutes of moderate aerobic exercise each week.

#5 - Forget the clock.

Worrying about falling asleep can keep you awake longer. Resist the urge to keep checking what time it is.

#6 - Leave the room.

If you’re unable to relax, you may want to get out of bed. Go to another room and do something boring.

#7 - Limit alcohol and caffeine.

Cut back on cocktails and coffee, especially in the later hours. Alcohol will interfere with the quality of your sleep. Coffee after about 2 pm may keep you alert hours later.

#8 - Keep a journal.

Sleep issues can have many different causes. Recording your habits in a journal could enable you to spot patterns and help you talk with your doctor if you need to explore medical reasons.

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Unable to fall asleep isn’t your fault, stop thinking negatively about yourself. It is just like every other task that you need to work on. It is important to go through different methods until one of them works our eventually.

Tips to Protect Mental Health for Desk Workers

Have you set up an alarm every hour to maintain good physical health since you’re a desk worker? If not, go check out the last article and you’ll understand how important and how easy it is to make improvements!

It is not enough to just focus on physical health, we’re going to talk about the tips for your mental health today.

#1 - Make friends.

Work buddies increase job satisfaction. Get to know your coworkers and look for common interests. Share stories about your personal life and encourage them to do the same.

#2 - Connect in person.

Face-to-face contact also contributes to stronger relationships. Try dropping by someone’s office instead of sending an email. It is more efficient communication in terms of dealing with job details after all.

#3 - Wake up early.

Do you barely see the sun because you’re inside all day? Rising an hour earlier could enhance your mood and give you more time to work out and eat a hearty breakfast.

#4 - Use your vacation days.

Letting your vacation days go to waste undermines your health and productivity, so time off is beneficial for you and your employer. Even just planning a vacation can lift your spirits, so make a list of your favorite destinations and start researching them.

#5 - Decorate your space.

A cluttered desk can be a source of stress. Find an organizing system that works for you, and put files you rarely use out of sight. While you’re at it, add in a few personal touches and a pretty plant. A more personalized desk will make every day your day.

#6 - Focus on helping others.

Any job is more meaningful and gratifying if you keep the purpose in mind. When you’re having a rough day, think about the people who benefit from your efforts.

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You can stay healthy without giving up your pay check. Adopt some simple habits that will protect your wellbeing, even if you spend many hours a day behind a desk.