EASY WAYS TO ADD CALCIUM TO YOUR DIET

If you need more calcium in your diet, here are some easy ways to add it. Check out the list below:

• Substitute fat-free skim milk for the water called for in recipes.
• Substitute fat-free skim milk instead of water for boiling potatoes for mashing.
• Add 2 tablespoons milk for each egg when making scrambled eggs. Whisk for a fluffy finished product.
• Add fat-free skim milk to a cup of coffee.

That is a small list, and I am sure you can find more ways to add calcium.

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WARM MILK TO INDUCE SLEEP

If you have trouble getting to sleep at night you might want to try some warm milk. Sometimes we think these ideas are old wives tales but there is a valid reason warm milk induces sleep. Milk contains tryptophan, an amino acid that the body converts to melatonin  and serotonin. Melatonin induces sleep and serotonin calms the brain. So go ahead and have some warm milk before bedtime it really may help you get to sleep.

MILK IN COFFEE

If you have osteoporosis or need more calcium, consider adding milk to your morning coffee. Research has shown that those with osteoporosis should have milk in their coffee. Researchers state that just 1 teaspoon of milk per cup will offset the calcium loss. Note this is milk, not non-dairy creamers.

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MILK ALTERNATIVES

To put it simply, a lot of "alternative" foods and beverages are not what you should be eating or drinking.  Today it is almost faddish to say you are intolerant of this, that, or the other.  And let me state up front there are people who truly are lactose intolerant, allergic to glutin, etc.  And for that handful of people, the numbers are much less than the advertising community would have us believe, alternatives are very important.  In fact they can be a matter of life or death.  So this is not directed to those people who have serious health concerns with certain foods.  That said, for the average person, milk from a cow (or even a goat), is better for you than the alternatives.  To back me up on this point, I am posting this from the people at Rodale who produce medical-type books about health.  I quote,

"Non-dairy milks are growing in popularity and oftentimes are seen as a healthier alternative to good 'ol moo juice-but upon closer examination, it is hard to decipher what makes them healthier for the average person. If you have a whey or casein allergy, then milk alternatives are a must-have, and if you are lactose-intolerant then they can be useful. Outside of those situations (which are rarer than most people think), cow's milk is better for you than any flavored almond, soy, coconut, or other dairy-free milk.

With the exception of soy milk, this class of beverages is seriously lacking in the protein department, a place where milk excels. Then there's the fact that additives are needed in order to enhance the flavor, texture, and appeal of these milk alternatives-and unfortunately sugar is one of these major ingredients in addition to fibers, binding agents, and added vitamins and minerals. The levels of additives needed to mimic the flavor, taste, and nutritional profile of milk varies from alternative to alternative, but if you don't have issues with lactose or dairy proteins, then you are probably better off reaching for real milk."

If you notice in the above paragraph, sugar - as mentioned on this blog's post yesterday - is one of the added ingredients in these milk alternatives.  Remember, as mentioned in yesterday's post, the naturally occurring sugar in cow's milk is a natural, not added, sugar.

Again, I want to remind you that natural substances are almost always preferable to manufactured ones.

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THE DIFFERENCES IN WHOLE MILK, LOW-FAT MILK, AND SKIM MILK

Do you get confused on which milk you should keep in the 'fridge for your family?  Do you know what the differences actually are?  Here is a breakdown of the three most popular milk types in calories and fat% per 8-ounce glass:

• Whole Milk = 150 calories, 49% fat Also contains riboflavin, phosphorus, vitamin B12.  Almost all milk is fortified with vitamins A and D.
• Low-Fat Milk 2% = 120 calories, 35% fat Also fortified with vitamins A and D and basically has the same other nutrients as whole milk.
• Low-Fat Milk 1 % = 100 calories, 23% fat Same benefits as 2%.
• Skim Milk = 85 calories, 4% fat.  Has about 55% of the calories of whole milk but does have the other nutritional benefits of whole milk.  Skim milk is very low in cholesterol.

You and your doctor are the ones who know your dietary needs.  Hopefully this information will help you when you make your milk purchases.

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WHICH MILK?

It used to be that milk was milk.  If you wanted a glass of milk, you went to the refrigerator and poured yourself a glass of "regular" milk.  Like so many foods today, even choosing a glass of milk gets complicated.  Below are some simple facts about some of our milk choices per 8-ounces:

• Vitamin D Cow's Milk - Calories = 150, Fat = 8 grams, Protein = 8 grams
• Skim Cow's Milk -         Calories = 83, Fat = 0 grams, Protein = 8 grams
• Soy Milk -                      Calories = 131, Fat = 4 grams, Protein = 8 grams
• Almond Milk -               Calories = 60, Fat = 2.5 grams, Protein = 1 gram
• Rice Milk -                     Calories = 120, Fat = 2.5 grams, Protein = 1 gram

For the average person, skim cow's milk is probably the best choice.  However, one may prefer one of the others for various reasons.  For those with serious allergies to soy, nuts, or are lactose intolerant, rice milk is a good alternative with cereal, etc.  But when buying rice milk or almond milk check to be sure what you buy is fortified with calcium and vitamin D so you aren't losing out on those nutrients.

Yes, we use a lot of milk at our house.

CALORIES AND FAT INFO IN COW'S MILK

The following information is based on an 8-oz glass of milk. This is regular homogenized milk found in the dairy case of your local grocers. It has nothing to do with the various other types of milk.

Fat-Free (Skim) Milk has 1/2 gram of fat with 4% of the calories from fat.

Low-Fat Milk has 2 1/2 grams of fat with 23% of the calories from fat

Reduced Fat has 4 1/2 grams of fat with 35% of the calories from fat

Whole Milk has 8 grams of fat with 50% of the calories from fat

Source: Prevention Magazine

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WHAT SHOULD YOU EAT TO PREVENT OSTEOPOROSIS?

Disclaimer: I have osteoporosis but I just do not take osteoporosis medications. Perhaps I should but I have tried several and I just decided against them. After several colon surgeries, a bowel resection, colon cancer, etc, osteoporosis drugs are not good for my digestive system. My worst osteoporosis spot is one of my hips. When I take osteoporosis drugs, that hip hurts me. In studying the drugs I discovered most of them leach nutrients from the hips and move them elsewhere. If you are on osteoporosis drugs and they are working for you this post is not to discourage you from that course of treatment! Having said all that, this post is about eating to prevent or slow down osteoporosis. Knowing what to eat (or not eat) is important in fighting any health problem. Here are some tips for eating to prevent or slow down osteoporoisis:

• You need calcium. That is probably the number one thing everyone knows about osteoporosis. It is best to get said calcium from the foods you eat and here are some good examples - fat-free plain Greek yogurt, fat-free milk and cheese, white beans, kale, collard greens, broccoli, almonds, and soybeans. Include some of these in your diet everyday.
• Get plenty of lean protein. Examples are lean meats such as turkey, chicken, pork tenderloin, lean beef, legumes, peanut butter, beans, low-fat milk and cheeses. Avoid too many protein bars and shakes. That is not the best way to get healthy protein.
• Vitamin D is important, too. Actually calcium needs vitamin D to help it travel to the bones and where it is needed. Sunshine helps the body to produce vitamin D but that requires too much time in the sun so supplement with the following foods: Fatty fish such as mackerel, salmon, sardines and herring. Soy milk, yogurt, and egg yolks also contain vitamin D. Since the list of foods rich in vitamin D is slim you may need to discuss a vitamin D supplement with your doctor.
• Magnesium is also beneficial in preventing and fighting osteoporosis. Magnesium helps the body absorb calcium to help maintain a strong bone structure. Magnesium is found in seeds such as pumpkin, sesame, and flax, brown rice, Swiss chard, spinach, sweet potatoes, beans, wheat germ, etc.

This is a short list of foods that will help you prevent or slow down osteoporosis. There are more but if you make a point of including several of the above foods in your daily diet you will be well on your way to preventing this bone disease.