Calcium
First, The Promise We've all heard that it keeps bones strong and helps prevent osteoporosis. Perhaps you've heard that it may also protect against colorectal cancer. Now here's The Controversy Years of advice seemed to be overturned in an instant last year, when the Women's Health Initiative (WHI) reported that volunteers who took a calcium supplement plus vitamin-D were just as likely to suffer fractures as women given placebos. But don't believe the mineral's negative press, Connie Weaver, PhD, a calcium expert at Purdue University told us: That part of the WHI study was so riddled with flaws that its conclusions can't be trusted. It turned out that many of the women in the study group weren't taking the pills, which only proves that if you don't take them, they don't work.
What's more, many in the placebo group were taking supplements (they were allowed to continue taking supplements they'd previously been using). Still, the researchers found that women who took the pills as recommended, had a 30% lower risk of hip fractures. And the benefit was biggest in women older than 60, the age when fracture risk begins to climb. Not only that, but a 2003 Dartmouth Medical School study found that volunteers with a history of adenomas (growths in the colon and rectum that can turn into cancer) had a 29% lower risk of recurrence when they took 1,200 mg daily. "That doesn't prove it'll prevent colon cancer." "But it certainly suggests it will." So...Who Needs It 
People who avoid dairy:Milk and other dairy products are the main sources of dietary calcium. If you don't consume the equivalent of 3 cups of milk a day, you need to supplement. And, just about everyone else: A recent survey showed that 88% of women and 63% of men don't get enough from their food. And, how much 1,000 to 1,200 mg daily. Where to get it In Natures Super Foods of course, but... ...if your diet is average, a multi won't provide enough. Take a separate, singular supplement. Good Sources: Yogurt, plain, low-fat, 8 ounces = 415 mg Parmesan cheese, 1 ounce = 390 mg Macaroni and cheese, 1 cup = 360 mg Eggnog, 1 cup = 330 mg Soymilk, 1 cup = 300 mg Milk, 1 cup = 290 mg Swiss cheese, 1 ounce = 270 mg Pink salmon, canned, 1/2 cup = 215 mg Kale, 1/4 pound = 205 mg Cheddar cheese, 1 ounce = 205 mg Spinach, 1 cup = 180 mg Tofu, one cube 2 x 3 x 1 inch = 155 mg Here's a great recipe to up your intake; Oyster & Clam Chowder Soup
Eat this once a week and you'll have no worries about getting more calcium into your diet.
Prep and Cook Time: 40 minutes Ingredients:
1 medium onion, chopped 4 medium cloves garlic, chopped 3 medium stalks celery, diced 1/4 inch pieces 2 cups + 1 TBS chicken or vegetable broth 1 cup tomato sauce 10oz jar of shucked fresh oysters, drained and rinsed, (if you can get small ones it is best) 10oz can of whole clams, drained and rinsed, (if available, use fresh clams and steam open in soup 1 TBS dried Italian herbs 2 TBS fresh chopped parsley sea salt & fresh cracked pepper to taste Directions:
Prepare onion, garlic, and celery. Heat 1 TBS broth in medium soup pot. Sauté onion, garlic and celery in broth over medium heat for about 5 minutes stirring often. Add rest of broth, tomato sauce and Italian herbs. Simmer for another 25 minutes. Drain and rinse both oysters and clams. If oysters are big, add to chowder about 2 minutes before canned clams. Heat for another 5 minutes. *If you're using fresh clams in the shell add a couple minutes before oysters to give them a little extra time to open. If you're using canned clams you may want to wait until soup is almost done to add, so they just heat through. Season with sea salt and cracked pepper to taste and sprinkle with chopped parsley. Serves 4
Newsletter
_________________________________________________________________
*** Our Featured Sponsors ***
Invest in Yourself ~ Living Longer & Living Younger ~ Just Click the Pic
It's Time You Got In The Game!
_________________________________________________________________
|
