What food beats what food?

By Matthew G. Kadey, M.Sc., R.D., Runner's World
Wed, Sept 08, 2010

As a health-savvy consumer, you try to toss nutrient-packed foods into your grocery cart. But when you're deciding between similar-seeming nutritious items (say, turkey or chicken?), you may not know the superior choice. "Food is your fuel," says Mitzi Dulan, R.D., co-author of The All-Pro Diet. "Selecting the most nutritious options will improve your diet and give you a competitive edge." While you can't go wrong eating both quinoa and brown rice, choosing the nutritional champ may give your workout the boost it needs. In a healthy-food smackdown, here are our winning picks.

Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. "These antioxidants help keep your immune system strong," says Dulan, "and reduce muscle-tissue damage from exercise."

HEALTHY CHOICE: Mix blueberries into lean ground beef for burgers. The juicy fruit will help keep the meat moist.

Both breast meats are free of saturated fat, but turkey has three additional grams of protein per three-ounce serving, plus more iron (which helps deliver oxygen to muscles) and selenium. "This mineral functions as part of an enzyme called glutathione peroxidase," says sports dietitian Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. This enzyme works as an antioxidant to protect cells from free radicals that may contribute to cancer and heart disease.

HEALTHY CHOICE: Make your own lunch meat to avoid the excess sodium in much deli turkey. Bake turkey breasts, slice them thinly, and add to sandwiches.

Almond butter has more calcium and magnesium, a mineral that's often lacking in runners' diets and is important for muscle contraction. While the two nut butters contain about the same amount of fat, the almond variety has 60 percent more monounsaturated fat. "When consumed in place of saturated fat," says Dulan, "monounsaturated fat lowers harmful LDL levels to help decrease heart disease and stroke risk." Almond butter also has three times more vitamin E, an antioxidant that may reduce cancer risk.

HEALTHY CHOICE: Use almond butter instead of PB on your bagel. Blend it into a postrun smoothie, or stir it into oatmeal.

Kale's nutritional value would even win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. "Vitamin K ensures that blood clots properly," says Eberle, "but it's also needed to make a bone protein essential for strong, healthy bones." Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.

HEALTHY CHOICE: Make kale "chips": Spread bite-sized pieces on a baking sheet. Spray with olive oil, season with salt, and bake for 15 minutes (until crisp).

When Spanish researchers compared cow's and goat's milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat's milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat.

HEALTHY CHOICE: Use tangy, slightly sweet goat's milk (found at health-food stores) the same way as cow's milk—on cereal, in smoothies, and when baking.

According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye's ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice—even more than whole wheat.

HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to get the most fiber, buy "100 percent rye" loaves or make sure whole rye flour or meal is the first ingredient.

FAT BETTER: Earthy, rich-tasting extra-virgin olive oil contains more anti-inflammatory compounds than canola oil. Use it when you make dips, pesto, and vinaigrettes.

Quinoa beats brown rice
WHY: Quinoa has three extra grams of protein per cooked cup, plus more fiber, iron, and magnesium.

Greek yogurt beats regular yogurt
WHY: The Greek variety has about twice as much protein as traditional types.

Green tea beats coffee
WHY: It's bursting with antioxidants (such as EGCG) that help ward off diabetes and certain cancers.

Pork tenderloin beats beef tenderloin
WHY: The pork version has less saturated fat, more B vitamins, and is cheaper.

Goat cheese beats feta cheese
WHY: Goat cheese has nearly half the cholesterol and a third less sodium.

Orange beats apple
WHY: They have similar amounts of calories and fiber, but oranges have 12 times as much vitamin C.

Red pepper beats green pepper
WHY: It boasts eight times the vitamin A, which keeps your immune system strong.

Flaxseed beats flaxseed oil
WHY: The seeds have lots of magnesium, potassium, selenium, and fiber.


Know what's better than water?

Flavored water!

Homemade flavored water is a real treat! I just made some cucumber water and it's a hit in this household.

I peeled it, but you can leave the skin on if you wish - just make sure you scrub off the wax and pesticides.  I chopped up 2 medium cukes into thin slices and added it to a gallon of water. Let it sit for 12-24 hours for it to steep. Yumm... very refreshing.

And how about watermelon water?
All you need to do is puree two cups of watermelon cubes (seedless, of course) with two cups of water. Pour the puree into a pitcher and stir in another cup of water. The recipe says you can add sugar if it isn't sweet enough, but I can't imagine why you would want to. I think the mildly flavored water would be pleasant, and why would you add sugar to an otherwise healthy refreshment?

If watermelon's not in season, try mango, cantaloupe, strawberries, grapes — whatever you like, as long as you use about 2 cups of fruit.
Also, why not freeze your homemade concoctions into ice cubes to use later in your water drink?
Watermelon Ice Cubes

You could also freeze melon balls to use as ice cubes for added flavor and fun. Enjoy!
How about some chopped up mint into the water that you make into ice cubes?

Here are some comments that posters left on food sites featuring flavored waters:

*  Add sliced turnips too... Basil Leaf Cafe in Chicago serves cucumbers and turnips in their water and it tastes delicious!

*  During the summer my hair salon puts out for their clients one of those big glass jars with a spigot. In it is ice cold water with round slices of cucumbers and oranges floating. It's very pretty to look at and oh, so refreshing!

*  I love making mint water! Mint leaves were already mentioned, and that's one way to make mint water (and a very good fresh way), but I don't usually have fresh mint available. So, I've taken to using peppermint essential oil. Just one drop of this essential oil in a gallon of water gives the water a nice refreshing light minty taste. Yummy!

*  I love to keep a pitcher of water with slices of oranges and lemons in it for a refreshing beverage! Beautiful and flavorful--but you have to love citrus.

*  For all that get tired of plain water and want to avoid artificial sweetners and chemicals. I take a gallon of spring water and pour a little out to leave some room.  Cut slices - a half of orange, lemon, lime, strawberries and cucumber. Let them float in the water, keep in fridge.

*Great idea - and what's so awesome about this, you can keep refilling the water over and over for almost a week. I've done this in the past and when I pour a glass, I just refill the pitcher.


Fish Oil Weight Loss Dosage

Fish Oil Weight Loss Dosage
By Monica Sethi Datta, eHow Contributor

Fish oil provides many health benefits, with a bonus linkage to weight loss. Taking a high-quality fish oil is important to prevent from consuming rancid oil or mercury-laden fish oil. Taking the recommended dosage as a supplement will help with weight loss.

Benefits of Fish Oil
1. Fish oil is an Omega-3 oil recommended for heart health to prevent against cardiovascular disease and lowering cholesterol. Fish oil contains the fatty acids essential for brain development and preventing depression. Fish oil boosts the immune system, aids in proper functioning of the nervous system and helps against dry eyes. The Omega 3 fatty acid in fish oil reduces the risk of developing arthritis. Fish oil is also great for maintaining healthy, acne-free skin and shiny hair.
Dosage for Weight Loss
2. The recommended dosage for weight loss is about 1.5 to 2 grams a day of combined DHA and EPA. Look on the label to find the amount in one capsule. Add the DHA+EPA+ any other essential omega-3 fatty acids that are included.

Side Effects of Fish Oil
3. While fish oil has many great benefits, there are some things to note while consuming this supplement. As fish oil decreases blood clotting, it is not advised to take fish oil supplements before undergoing surgery.

Other minor side effects include upset stomach or stomach pain, diarrhea, increased gas, acid reflux/heartburn/indigestion and a fishy aftertaste when burping. You minimize gastrointestinal side effects by taking the fish oil supplement with food and gradually increasing your dosage intake. There are fish oil supplements with lemon flavor to eliminate the fishy aftertaste when burping.

What do I take? ArcticPure® Ultra Potency Omega-3 Fish Oil
EPA/DHA For Heart, Joints & Immunity * Molecularly Distilled for Pharmaceutical Quality. A Full 850 mg Omega-3 Per Softgel


Tomatoes - Vitamin C and Lycopene

Most of the vitamin C is concentrated in the jellylike substance that encases the seeds. The jellylike substance is actually high in salicylates, which have an anti-clotting effect on the blood. This may be partially responsible for tomatoes' protection against heart disease.

Leave the skin on and add a little olive oil:
Lycopene is in the skin of tomatoes, so if you are making tomato sauce, leave the skin on. Also, lycopene is fat soluble, so cooking tomatoes with a little oil increases absorption.

(P.S.) You know that red tomatoes have more lycopene than green, don't cha? I thought so. Just checking....

Source: Foods that Harm, Foods that Heal, Reader's Digest

The soft drink - fast food link

One reason that soft drinks are linked to obesity may be because they are often consumed with fast foods that are loaded with fat.

The sugar in the soft drink activates the pancreas to produce insulin, but insulin also tells the body to store fat. So, as the pancreas is feeling the effects of the soda, the hamburger and fries arrive, and since the body has more insulin than it needs for the meal.... it stores the fat instead of burning it. Aha!
Source:  Foods that Harm, Foods that Heal, Reader's Digest

Now for the information you may not want to hear, but really should: 15 reasons not to drink soda of any type.

1. Diabetes

Drinking one soda per day increases your risk of diabetes by 85%. Anything that promotes weight gain increases the risk of diabetes. High consumption of sugar-sweetened beverages is associated with a greater magnitude of weight gain by providing excessive calories and large amounts of rapidly absorbable sugars.

2. Extra Weight/Obesity

A child’s obesity risk jumps 60% for every soft drink or sugar-sweetened drink a child drinks a day. One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. Just one extra can of soda per day can add as much as 15 pounds to your weight over the course of a single year!

3. Increased Body Acidity

Disease thrives in an acidic environment so it’s best to maintain healthy pH levels. Sodas are very acidic: a typical can of soda has a pH level of approximately 2.5; diet sodas are even more acidic. Normal blood pH is between 7.3 and 7.45. It takes 32 glasses of water to neutralize the effects of the acidity of one can of soda.

4. Altered Intestinal Bacteria, Weight Issues

Having the right bacteria in your gut has an enormous influence on your health. A high-sugar diet alters intestinal bacteria, making losing weight more difficult. Intestinal flora, sometimes called “good” bacteria, is vital for the proper digestion of food and assimilation of nutrients into the blood. When digestive bacteria is out of balance or otherwise altered, the body is unable to convert otherwise indigestible foods into digestible form.

5. Osteoporosis

Soft drinks contain large amounts of phosphorus, which pulls calcium from the bones. Heavy users of soft drinks may develop osteoporosis. There is concern that drinking a few cans of soda can be damaging when they are consumed during the peak bone-building years of childhood and adolescence.

6. Tooth Decay

Sugar isn’t the only soft drink ingredient that causes tooth problems. The acids in soda pop also etch tooth enamel in ways that can lead to cavities. Acid begins to dissolve tooth enamel in only 20 minutes. Phosphoric acid in sodas has an acidity that approaches the level of battery acid.

7. No Nutritional Value

Sodas have no vitamins or minerals and are just empty calories. These empty calories suppress your appetite for healthy food. And chances are if you are drinking soda to quench your thirst, you are drinking less water which is what your body really needs.

8. Higher Cancer Risk

Numerous studies have shown the link between sugar and increased rates of cancer, suggesting that regulating sugar intake is key to slowing tumor growth.

* Sugar intake is a strong risk factor that contributes to higher breast cancer rates, particularly in older women.
* One study revealed soda drinkers have an increased risk of esophageal (throat) cancer (ACE). The study discovered that the average soda drinker consumed over 32,000 additional minutes of acid exposure a year.
* According to another study, women who consume a high dietary glycemic load may increase their risk of colorectal (colon) cancer.

9. Gastrointestinal Issues

The acids in sodas corrode stomach linings and upset the alkaline-acid balance of the kidneys and stomach. Heavy soda consumption is a strong predictor of heartburn. Sodas deliver air in the form of carbon dioxide, which causes distention of the stomach, which is associated with more reflux.

10. Chemicals Leached From Aluminum Cans and Plastic Bottles

Most sodas come in either aluminum cans or plastic bottles.

* Aluminum is absorbed and accumulated in the body. It’s been found that aluminum exposure increases Alzheimer’s risk as well as other serious illnesses including osteoporosis, extreme nervousness, anemia, headache, decreased liver and kidney function, forgetfulness, speech disturbances and memory loss.
* Many types of plastic bottles still contain bisphenol-A (BPA) and phthalates, both of which are hormone-mimicking chemicals that can potentially cause many health problems including reproductive abnormalities, diabetes, neurological problems, heart disease, and cancer. The FDA changed their position and now warns about BPA risks.

11. Increase Incidence of Fatty Liver Disease

A study found a link between drinking soft drinks and fruit juice and developing Non-Alcoholic Fatty Liver Disease (NAFLD). This is a concern because, in the long-term, this liver condition can contribute to heart disease, diabetes, cirrhosis of the liver, and liver cancer.

12. Kidney Stones and Kidney Disease

Drinking soda doubles the risk of kidney disease. Colas in particular seem to promote kidney stones. Your body must buffer the acidity of soft drinks with calcium from your own bones. As this calcium is eliminated through your urine, it slowly forms kidney stones.

13. Hyperactivity and Mental Problems

A Norwegian study has shown that teens who drink the largest quantities of sugary soft drinks also have more mental health problems, including hyperactivity and distress.

14. Potassium Depletion, Paralysis

A recent study of cola-induced hypokalaemia (abnormally low potassium concentration in your blood) suggests that potassium depletion is yet another soft drink-related health problem. From

The problem is that if you’re a chronic soda drinker, you’re likely to develop obesity, hypertension, and diabetes, which in turn will make you more vulnerable to the potentially lethal effects of chronically low potassium levels, which include muscle paralysis and cardiac arrhythmias.

15. Gout

Men who drink two or more sugary soft drinks a day have an 85 percent higher risk of gout than those who drink less than one a month. Gout causes painful, swollen joints, usually in your lower limbs, caused when uric acid crystallizes out of your blood into your joints.

And if that wasn’t enough information, here is a bit more:

What Happens to Your Body Within an Hour of Drinking a Coke

From and The Nutrition Research Center:

Within the first 10 minutes, 10 teaspoons of sugar hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t vomit as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.

Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.

Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your livers dumps more sugar into your bloodstream.

Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin, by the way.

After 60 minutes, you’ll start to have a sugar crash.

Source: Parenting Tips 365

A little Fiber makes a Big Difference

One analysis of 67 different studies concluded that for every gram of soluble fiber you add to your diet, you can expect a decrease in LDL (bad) cholesterol of 2.2 mg/dl (.05 mmol/l).

Source: Foods that Harm, Foods that Heal, Reader's Digest

Carrots - cooked or raw?

Naturally sweet, carrots make an ideal high-fiber, low-calorie snack food. Interestingly, cooking actually increases carrots' nutritional value, becuase it breaks down the tough cellular walls that encase the beta carotene.

To properly absorb beta carotene, the body needs a small amount of fat, because carotenoids are fat, not water soluble. Adding a pat of butter or margarine to cooked carrots ensures that the body will fully utilize this nutrient.

Source: Foods that Harm, Foods that Heal, Reader's Digest

Foods that battle against Alzheimer's

Researchers are finding many links between diet and dementia, and there is evidence that some foods are powerful allies in the battle against Alzheimer's.

Fish, especially oily fish like salmon, mackerel, herring, and sardines, are rich in omega-3 fatty acids and should be eaten at least 3x/week. Researchers at Chicago's St. Luke's Medical Center found that people 65 and older who had fish once a week had a 60% lower risk of Alzheimer's than those who did not eat fish. (My sisters: Take note!)

Eggs are a good dietary source of choline - a component of lecithin. They are also a good source of iron, vitamin B12 and other B vitamins, an excellent source of protein, and very easy to eat and digest.

Wheat germ and whole grains high in lecithin and choline, carbohydrate, vitamin E, B vitamins and numerous mineral help forestall Alzheimer's. Whole-grain breads are a popular and readily available item to add to anyone's diet.
Soy products are rich in choline and provide protein, carbohydrate, calcium and fiber. They are a good source of folic acid - also known as folate - and are known to lower blood levels of homocysteine.
Source: Foods that Heal, Foods that Harm, Reader's Digest


Wash your aspirin down with cola

That does sound strange, doesn't it? But if you are taking an aspirin for a headache, wash it down with a glass of cola - the caffeine will help the pain medication to work faster. It may also fight the headache directly by relaxing the constricted blood vessels in the head. Just don't go overboard: too much caffeine can trigger a rebound headache.

Source: Food that Harm, Foods that Heal, Readers Digest

And while we're on the subject of Aspirin, here are some more uses for it:

* Fungal infections on soil is one problem some gardeners face. It can be treated by using aspirin. Dissolve an aspirin tablet in a liter of water and sprinkle the mixture on the affected soil. Although this will fix the problem, care should be taken to not to make the mixture too strong if using around plants, as it may burn the leaves.

* Do you know that aspirin helps to keep cut flowers to be fresh for a longer period of time? Before arranging cut flowers in a vase, put a soluble aspirin tablet into the water. It helps to keep them fresh for longer.

* Having dandruff problems? Powder two aspirin tablets and mix it with your usual shampoo. Leave on the hair for two or three minutes before washing.

* If you are a smoker, certainly you will have nicotine stains on your fingers. To remove them, take a soluble aspirin and mix it thoroughly with some freshly squeezed lemon juice. This mixture will remove nicotine stains, grass stains, etc from hands.

* Pimples? Don't worry. Make a paste by adding some water to powdered aspirin. Apply this paste on the pimples and wash it off after a few minutes. Since aspirin also functions as an astringent, the pimples will be reduced in size and will not be as red in appearence as before.

* Aspirin can be used to remove sweat stains from T-shirts. Dissolve two aspirins in half a cup of warm water and apply to the stained area of the fabric. Leave it for a couple of hours. When you wash the stains will be gone completely.

* When making compost for your garden or greenhouse mixing, it with aspirin will prevent fungus forming around the roots of new plants.

* If your hair had become yellowish or faded from the chlorine content in a swimming pool, it can be treated very quickly. Dissolve eight to ten aspirin tablets in a glass of water and rub the solution into your hair. Wash it away after leaving it on for about ten minutes and shampoo it in the usual way.

* Mosquito bites and bee stings can be eased by wetting the skin and rubbing an aspirin over the spot.

Have you thought about adding some whey protein to your diet?

There are many benefits to whey protein! To learn more, check out this site:HERE

Oops, someone spilled their whey.

How to choose a High-Quality Whey Product:
Look for whey protein isolate, which is a more highly purified form of whey. This will enable quick and easy digestion of the essential amino acids needed by the body for healthy and strong muscles, skin, hair and nails.

Whey protein is best bought in large containers (2-5 pounds), since it needs to be consumed regularly to reap the health benefits. We suggest a dose of about twenty to twenty-five grams daily, which is usually about one scoop per day.

The whey product should have less than 150 mg of sodium per serving and be sugar free. Look for a whey powder that contains not more than a few other ingredients besides whey protein isolate.

Source: The Forever Young Diet and Lifestyle, by James O'Keefe

High Fiber is the best!

When buying bread, purchase only those that list wholegrain flour as the first ingredient.

Fiber is your ally, reducing the risks of heart disease and colon cancer and also preventing constipation and diverticulosis.

Any grain-based product you consume should have at least 3 grams of fiber per 100 calories.

Most experts suggest getting 20 to 35 grams of fiber a day. If you are not eating that much now (and chances are you're not, as most people get only 10 to 15 grams a day), work slowly up to that amount to minimize any discomfort from your digestive system. Also, be sure to drink plenty of water. Fiber can't do its job without it -- so, drink at least 8 (8-ounce) glasses a day.
Source: The Forever Young Diet and Lifestyle, by James O'Keefe

Did you know this about processed foods?

As a nation, we tend to eat too much processed foods, (high in sugar) which make our systems acidic, as opposed to natural whole foods like fruits and vegetables that alkalinize the system. A chronically acidic system tends to leach calcium out of bones and cause osteoporosis and fractures.

Sparkling waters....where have you been all my life?

Are you needing a change from plain ole water? Have you finally given up regular sodas, but miss the carbonation?

Have you tried sparkling water with a slice of fresh lemon or lime? Or you could try flavored, but unsweetened sparkling water.

I will be trying this shortly and will update this post when I do. If you have tried the sparkling waters, let me know which brand is good.

I love to try new tastes! Don't you?

Did you know this about tea?

The tea plant naturally concentrates fluoride from the soil and water. Tea consumption has been linked with healthier teeth and gums and stronger bones, possible in part due to its fluoride content. Fluoride is not a concern unless you are drinking more than two to three quarts of instant tea, or a gallon or regular brewed tea, daily.

Source: The Forever Young Diet & Lifestyle, by James O'Keefe

More benefits from tea

A teaming cup of black or green tea, the comforting drink of choice for millions of people around the world, may also help to treat or prevent Alzheimer's disease. Laboratory test found that regular consumption of green and/or black tea inhibits the activity of certain enzymes in the brain that are implicated in the development of Alzheimer's disease.

Researchers from the Medicinal Plant Research Centre at Newcastle University tested coffee as will as green and black tea, for beneficial effects in patients with dementia. This study found that coffee had no significant effect, but both black and green tea especially inhibited the activity of enzymes associated with the development of Alzheimer's. Although tea alone almost cerainly will not cure Alzheimer's disease, it could possible be another tool used to treat or prevent this increasingly common and devastating disease.

However green tea alone had a further effect, obstructing the activity of beta-secretase, which has a role in the production of protein deposits in the brain associated with Alzheimer's. The effects of green tea also last for a week, scientists found, as against only a day for black tea.
Resource: The Forever Young Diet and Lifestyle by James O'Keefe, MD

How much omega-3 fish oil supplements should we take?

 Look at the label.  The amount of fish oil is not the important number - it is the amount of EPA and DHA, the protective onmega-3 fats.  What you are interested in is the amount of EPA and DHA per serving.  Add up the amount of EPA + DHA and figure our how many capsules you will have to take to come up with at least 1000 mg per day.
If you take a pharmaceutical-grade (at least 60% DHA + EPA) omega-3 fish oil supplement, the suggested dose is about 1500-2000 mg daily. If you buy standard fish oil (which is about 30% omega-3 by weight) from a pharmacy or discount center like Costco, you will need to take 3-6 capsules (1000mg each) daily.

A tip on how to store natural nut butter

Tip: Store natural nut butter upside down in your refrigerator. This will allow the oil that separates out to rise to the bottom of the jar: When you first take it out and use it, you will want to stir the nut butter well, but you won't have to deal with a layer of oil on the top.

Supplements are divided into 4 qualtiy categories....


1. Pharmaceutical grade. This grade meets highest regulatory requirements for purity, dissolution, and absorption and is designated by "USP 23" or says "standardized" or "extract."

2. Medical grade. This is a high-grade product. Prenatal vitamins usually fit into this category.

3. Cosmetic, nutritional grade. Supplements of this grade are usually sold in health food stores. These often are not tested for purity, dissolution, or absorption and may not have a high concentration of the active ingredient they are labeled as.

4. Feed or agricultural grade. Supplements of this grade are used for veterinary purposes. Do not use supplements of this grade.

Calcium - do you get enough each day? If not, think supplements.

1 cup of milk = 290-300mg

If you do not consume at least three to four servings of dairy products or the calcium equivalent each day because of food preferences, lactose intolerance, a vegetarian diet, or any other reason, you need to take calcium supplements. Those who are most at risk are women in the first five years of menopause, when calcium loss is the greatest and calcium absorption is the lowest. Others at risk are anorexic women and athletes who do not menstruate.

Take no more than 500 milligrams at at time and be sure to get adequate vitamin D either in your calcium supplement or your daily multiple vitamin. Take calcium with dairy foods to enhance absorption.

Do not take a separate calcium supplement at the same time as a multivitamin/mineral supplement because some minerals bind to the calcium and decrease absorption.

You should also not take calcium at the same time as thyroid meds because of calcium's effect on thyroid absorption. Oxalic acid, found in leafy greens, and phytic acid from wheat bran and beans also bind calcium and result in lower absorption.

Minimum Adequate Calcium Intakes:
19-50 years...... 1,000 mg/day
51 and up........ 1,200 mg/day

Caution: Consuming calcium in amounts greater than 2,500 milligrams per day may lead to kidney problems, including kidney stones.


Flossing promotes good health

In his book, Real Age, Dr. Roizen writes “Flossing your teeth daily can make your arteries younger. The probable reason: Flossing helps keep your immune system young. The same bacteria that cause periodontal disease also trigger an immune response, inflammation, that causes the arteries to swell. The swelling of the arterial walls results in a constriction of blood flow that can lead to a higher incidence of cardiovascular disease.” Flossing only takes a minute and can make a big difference to your health!

I have read where a dentist estimates that if you don't floss, 40% of your teeth are not cleaned.  That's like only washing only 60% of your hair..... or only 60% of your clothes.... or only 60% of a shower... or cleaning under only 6 of your fingernails.  So why stop at only 60%?

You might want to try and do what I have learned to do:  Stash a bag of flossers everywhere you spend time.

These are one-handed and you can use them in your car, while surfing on the computer, by your bedside, watching tv or soaking in the tub.  Use them right after you eat anything.  If you take a bite of something - floss.

BTW - I went in for a cleaning today and was told that my gums are pink and healthy and there was only a slight minimum of any tarter, (because my saliva contains more minerals than most people's.)  Why?  Flossing several times a day!  I have done this religiously for the past 3 months and the cleaning time went down to half!