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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
11/29/09 7:15 P

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15 Ways to Boost Calcium Intake

Calcium plays an important role in strengthening bones and teeth, but it also helps muscles and nerves function properly. How much do you and your kids need?

Kids (up to age 11): 700-900 mg daily
Pre-teens & Teenagers: 1,000-1,200 mg daily
Adults (ages 18-50): 1,000 mg daily
Adults (51 and older): 1,200 mg daily

There are many easy ways to boost your calcium intake by sneaking these foods into your family's diet:

1. Add beans to soups, chili, and pasta dishes.
2. Grate low-fat cheese over soups and salads.
3. Enjoy a smoothie made with yogurt.
4. Use milk instead of water in soups, breads, sauces, or salad dressings.
5. Add milk to tea or coffee in the morning.
6. Try plain yogurt as a vegetable dip.
7. Stir some nuts into a yogurt cup as a snack.
8. Include leafy vegetables in baked casseroles such as lasagna.
9. Buy juices and cereals fortified with calcium.
10. Drink skim milk instead of soda at lunch.
11. Eat hot oatmeal made with milk for breakfast.
12. Snack on crunchy broccoli instead of potato chips.
13. Substitute plain low-fat yogurt for recipes that call for sour cream.
14. Treat yourself to pudding made with skim milk for dessert.
15. Take a daily supplement, available in capsules or chewable tablets.

Edited by: BARBARAROSE54 at: 11/29/2009 (19:16)

Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
11/10/09 6:30 A

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Here's some great recipes for the holidays !

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1408



Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
10/25/09 10:23 A

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Here's a great Spark article to help you get through Hallowe'en

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1389



Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
10/22/09 1:19 P

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If you want some great recipes, Sparks has it's own chef who takes a recipe and makes adjustments, she also has videos you can watch.

Clik here and enjoy !

recipes.sparkpeople.com/healthy-cook
in
g-with-chef-meg.asp



Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
10/19/09 1:06 P

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Here's a good article from Sparks on cholesterol

just clik on the link

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=361



Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
10/12/09 11:33 A

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Want to try a healthy dessert, here's a link to a great recipe from Sparks, and while you are there why not look around and you will find some good healthy recipes.

recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=12135



Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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35
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
9/29/09 3:49 A

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Taking Ownership of your Health!

People often blame other people and things (family, genes, lack of money, lack of time, etc.) for why they are overweight or out of shape. But this is simply not true.

Your weight and your fitness level are 100% yours to own. You can’t blame anyone else, you need to take ownership and then take action.

As soon as you stop trying to pin the blame on others, you are now in the driver’s seat to make the changes to your daily habits to take you in the direction of your fitness and weight loss goals. Sorry for the tough love, but I care about you and want to help you and I know there is a high-energy and healthy version of you that is inside and ready to be revealed.

Once you take 100% ownership, this is when your rocket can and will leave the pad!


Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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BARBARAROSE54's Photo BARBARAROSE54 Posts: 24,840
9/29/09 3:47 A

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Why Skipping Meals is Counter-Productive!
Many people try to skip meals to lose weight. Although you would think this makes sense, it is actually counter-productive. Skipping meals or not taking in enough calories leaves you with low energy, compromises your health and definitely does not aid in weight loss.

When your body is deprived of needed nutrients, its response is to store food during your future meals. The response dates back to the early days of existence when food was scarce and people potentially needed to survive without a lot of food. The body starts anticipating this cycle and stores food in order to avoid starvation in the future. So although you take in fewer calories, you actually store more calories and you also slow down your metabolism. The negative health, energy and metabolism slow-down effects by far cancel out the reduction in calorie intake.

So what should you do? The best way to keep your metabolism elevated (not to mention help you maintain energy throughout the day and keep your immune system strong) is to eat every two hours throughout the day. Ideally you will have three full meals – breakfast, lunch and dinner – and then have healthy snacks in between. This approach will actually help you lose more weight, although it is not intuitive.

try a new approach: Eat every two hours, watch your portions, take in plenty of water and crank up your metabolism by doing interval workouts. This will enable you to drop the word diet and help you adopt a healthy and sustainable new lifestyle.


Barbara Nova Scotia, Canada
ADT Atlantic Daylight Time

"There are no failures-just experiences and your reactions to them"

"Life is short, Be yourself, Forgive quickly, Love totally, Laugh uncontrollably and never forget something that made you smile."


 Pounds lost: 22.5 
 
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