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Get your daily supply of calcium

Saturday, October 02, 2010

Why is calcium especially good for women? We all know that calcium is the mineral in the body that promotes healthy bones and teeth. Because of this, it is important to get enough calcium to prevent osteoporosis, the weakening and deterioration of the bones that occurs in one third to one half of post-menopausal women. Women should also be pleased to note that calcium may alleviate PMS symptoms, including aches and pains, depression and mood changes, water retention and food cravings.

How much calcium do you need?
The RDI for women ages 25 to 49 is 1000mg a day. Unfortunately, the average women is only getting 739mg. You can get to the RDI by making the right food choices. If you drank milk alone, you would need a quart a day, but there are many other choices: ice milk, the occasional ice cream, yogurt and cheese.

Where to get it:

8 oz. low fat plain yogurt - 415 mg
1 oz. Parmesan cheese - 390 mg
1 c. baked macaroni and cheese - 360 mg
1 c. 2% milk - 350 mg
1 c. eggnog - 330 mg
2/3 c. cheese fondue - 320 mg
8 oz. fruit yogurt - 315 mg
1 c. cocoa with milk - 300 mg
1 c. skim milk - 290 mg
1 c. low-fat chocolate milk - 285 mg
1/2 c. canned red salmon - 285 mg
8 oz. regular plain yogurt - 275 mg
1 oz. Swiss cheese - 270 mg
1 oz. Cheddar cheese - 205 mg
1 oz. American cheese - 175 mg
4 oz. steamed oysters - 160 mg
120 g. tofu - 155 mg
1/2 c. baked custard - 150 mg
1/2 c. vanilla pudding - 150 mg
4 4-inch pancakes - 145 mg
1 slice of cheese pizza - 145 mg
12-1/2-inch square of cornbread - 135 mg
3-1/2 oz. steamed scallops - 110 mg
1 slice of sweet potato pie - 105 mg
1/2 c. brown sugar - 93 mg
1 c. cooked broccoli - 90 mg
1/2 c. canned pork and beans - 70 mg
1 oz. milk chocolate bar - 65 mg
1 large boiled artichoke - 60 mg
2 t. chopped nuts - 35 mg


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  Member Comments About This Blog Post:

OLYGIRL1 10/2/2010 5:52PM

    Thanks again for great information. I need to start taking a supplement. emoticon emoticon

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DEBDOINIT 10/2/2010 4:57PM

    I too take a supplement and drink 3 cups of skim milk everyday. Thanks for the info.


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PJSTIME 10/2/2010 7:19AM

    I do take a calcium supplement to make sure I have enough. Have a great Saturday.

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Be Happy!

Friday, October 01, 2010

"Happiness is a perfume you cannot pour on others without getting a few drops on yourself." -Ralph Waldo Emerson

Misery may love company, but not as much as happiness does, reveals a new study at the University of Sheffield in England. Professor of psychology Peter Totterdell, PH.D., surveyed athletic teams' attitudes during a four-day competion and found that players who believed their teammates were in a good mood were more likely to feel happy themselves. What's more, the happier a person felt, the better he played. "A bad mood diverts attention from performance, but a good one increases your effort and persistence in getting the job done," explains Totterdell.

Is it possible that you can actually "catch" other people's happy vibes? You may do it already, say Totterdell. Because outward signs of bliss are hard to disguise, many people subconsciously pick up on the good moods of those around them. For insance, "most people interpret a smile on a coworker's face as happiness and find themselves adjusting their own expression-and mood-to match hers," Totterdell says. So start grinning, already: You might spread it around.

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  Member Comments About This Blog Post:

SVELTINGTON 10/1/2010 12:21PM

    emoticon emoticon

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LLLAWSON 10/1/2010 7:57AM

    Love it. Thanks. So true. Good reminders to start my Friday!! emoticon

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PJSTIME 10/1/2010 7:38AM

    Smile and the whole world smiles with you. Don't worry be happy. Surround yourself with happy people. emoticon

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Get your daily dose #10

Thursday, September 30, 2010

Vitamin E

Benefits: Antioxidant; may slow the aging process; protects cellular membranes and red blood cells.

Possible diseases or illnesses prevented: Cancer; Cardiovascular disease, PMS, Fibrocystic Breast Disease.

RDI: 20 mcg.

Food Sources: Cold cereal, wheat germ, almonds, hazelnuts, sunflower seeds, peanut butter, apricots, peaches, shrimp.

This ends the Daily Dose blogs. Hope you got something out of them - I know I did!!

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  Member Comments About This Blog Post:

DENI_ZEN 9/30/2010 10:55AM

    Thanks for more helpful information, Judy! - Sandi emoticon

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SVELTINGTON 9/30/2010 8:16AM

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PJSTIME 9/30/2010 7:51AM

    You provided lots of good info thank you.

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Get your daily dose #9

Wednesday, September 29, 2010

Vitamin D

Benefits: Maintains strong bones and teeth; heals fractures; may improve mood & behavior; absorbs calcium.

Possible diseases or illnesses prevents: May improve psoriasis, prevents osteoporosis.

RDI: 10 mcg.

Food Sources: Tuna, salmon, eggs, milk, butter; NOTE: Bodies also make this vitamin with exposure to sunlight.

  
  Member Comments About This Blog Post:

SVELTINGTON 9/29/2010 10:47AM

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DENI_ZEN 9/29/2010 7:49AM

    Always worth having your doctor do a blood test to see if your vitamin D level is adequate. If it isn't (mine wasn't), he /she may suggest that you take a vitamin D supplement. I take 1,000 grams/day, and I test okay now. - Sandi emoticon

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Get your daily dose #8

Tuesday, September 28, 2010

Vitamin C

Benefits: Antioxidant; fights infections, promotes wound healing, produces collagen.

Possible Diseases or illnesses prevented: Cancer, cardiovascular disease, osteoarthritis.

RDI: 60 mg

Food Sources: Cantaloupe, grapefruit, orange, strawberries, broccoli, sweet potato, sweet peppers, snow peas, parsley.

  
  Member Comments About This Blog Post:

DDOORN 9/29/2010 6:49AM

    I TOTALLY lost count of all the ORANGES I eviscerated during my big ride this past weekend...lol! They were just the thing to refresh on my joyous ride!

Don

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TEDYBEAR2838 9/28/2010 1:57PM

    I keep reading your blog and NOT taking my vitamins! Why is that?
Maybe I just don't know if I believe in them anymore???

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OLYGIRL1 9/28/2010 12:06PM

    Thanks for the info emoticon

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SVELTINGTON 9/28/2010 11:45AM

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DENI_ZEN 9/28/2010 8:47AM

    This is one nutrient I tend to get a tremendous amount of, Judy. I think it's all the produce! I usually get somewhere around 300 mg./day (just averaged five days to find out). Thanks for the information! - Sandi emoticon

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