Calcium for Good Bone Health

Did you know most of the calcium in your body is found in your bones and teeth?

What is calcium?

Calcium is a mineral vital to health and the most abundant one found in your body. You might recognize this nutrient from dairy milk advertisements. If that’s the case, then you know the mineral is important for building strong, healthy bones. Beyond that, calcium is important for blood clotting, muscle contraction, and heart beating. These are some reasons why getting enough calcium through the food you eat is so important. If your body doesn’t get enough calcium it can lead to weak bones, low bone density, osteoporosis, and broken bones.

How much calcium do I need?

The Recommended Dietary Allowance (RDA) for calcium is different depending on your age and sex. The average adult needs about 1,000 mg per day. If you’re pregnant, breastfeeding, or in menopause your needs are a little higher. Choosing foods that are high in calcium is a great way to meet this need. Keep reading to find out some of these calcium-rich foods.

Food Item, Serving Size, Calcium (mg)

Milk

Skim milk, 8 oz, 302

1% milk, 8 oz, 300

Whole, 8 oz, 300

2% milk, 8 oz, 250

Yogurt

Plain fat-free (with added milk solids), 8 oz, 452

Plain low-fat (with added milk solids), 8 oz, 448

Fruit, low-fat, 8 oz, 345

Frozen, vanilla, soft serve, 1/2 cup, 103

Cheese

Ricotta cheese, part skim, 1/2 cup, 300

Cottage cheese, 1% low-fat, 1 cup, 251

Cheddar cheese, 1 oz, 200

American cheese, 1 oz, 200

Ricotta cheese, whole milk, 1/2 cup, 200

Muenster cheese, 1 oz, 150

Mozzarella cheese, part skim, 1 oz, 146

Parmesan cheese, grated, 1 tbsp, 42

Fish and Shellfish

Sardines, canned in oil, drained, including bones, 3.75 oz, 351

Salmon, pink, canned, including bones, 3 oz, 212

Shrimp, canned, 6 oz, 164

Fruit and Vegetables

Orange Juice, fortified with calcium, 8 oz, 347

Collards, cooked, drained without salt, from raw, 1 cup, 268

Turnip greens, cooked, drained, from raw (leaves and stems), 1 cup, 197

Soybeans, mature, boiled, without salt, 1 cup, 175

Sunflower seeds, dried, 1 cup, 109

Almonds, roasted, 1 oz, 82

Tofu*, 100 g, 76

Bok Choy, raw (Chinese cabbage), 1 cup, 73

Broccoli, cooked, drained from raw, without salt, 1 cup, 62

Broccoli, cooked, drained with salt, from frozen, 1 cup, 60

Orange (navel). 1 whole, 52

Dried figs, 3 pieces, 50

Sesame seeds, kernels, toasted, 1 oz, 37

*The calcium content of tofu may vary depending on processing methods. Tofu processed with calcium salts can have as much as 300 mg (milligrams) for every 4 ounces. Often, the label or the manufacturer can provide more specific information. Source: USDA FoodData Central 2020

Try experimenting with different recipes using the calcium-rich foods listed above to keep your meals interesting. For example, one day have a tofu scramble and the next day enjoy shrimp scampi. Your bones and teeth will thank you!

Bonnie R. Giller is a Registered and Certified Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She helps chronic dieters, emotional eaters, and people with medical conditions like diabetes, break the spell that diets have over them and reclaim WholeBody Trust™ so they can live their life to the fullest. She does this by creating a tailored solution that combines the three pillars of WholeBody Trust™: Mind Trust, Hunger Trust and Food Trust™.

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The Easy Guide to Making Money at Car Boot Sales

It has been said that another man’s junk is another man’s treasure. To this day I wonder why people buy some of the junk they do at different places, especially at car boot sales. Still, ours is not to reason why but to take advantage of the situation to make money at car boot sales. There are two ways you can make money: one is to become a seller and wonder why someone would buy broken items from you just because the price was right, and two is to buy stock that you can sell privately on Amazon and eBay. I will cover the two ways in this article.

BECOME A SELLER

People who sell items from their car boot are known as Car Booters. They usually sell items from home after a clear out. Some actually buy stock from various places in bulk to get a good price. As a seller (or booter) with items to sell – all you need is a car, a fold away table, a few carrier bags and some coins for customers who want change. Car Boot Sales are usually advertised in the local newspapers – and even on the Internet if you search for terms like “Car Boot Sales Manchester”.

There is no need to book a pitch for your car, just turn up. There will be people there who will show you where to park your car and set up your table. There is a fee for the pitch which will be taken from you sometime during the morning. At most places you would be there from around 7am to 1pm unless you decide to leave early.

How you present yourself and your stock is most important. Take some time to organize your stock nicely on your table as you want to catch the attention of passing customers. It is a good idea to have boxes filled with general bric-a-brac that customers can rummage through as many of them love to do so as a kind of lucky dip. It is important to have a good variety of items on display so the customer has a lot of choice.

Booters don’t generally put prices on their stock. The general idea is the customer asks the price and you reply with your first offer. The reason for this is because customers like to haggle over the price. For this reason you should decide how much you are willing to let the item go and still make a profit. If it’s an item you’ve been unable to sell after a few boot sales then you can let it go as cheaply as possible.

Remember that not all customers are going to be pleasant. You will get people who are cheeky and offer you next to nothing. Politely refuse their offers and explain to them that you are not able to let the item go for less than your lowest price. They soon give up and go leaving you to sell that item to a more generous customer.

BECOME A BUYER

Car Boot Sales are popular places to visit in the summer. The excitement of walking down an aisle of cars displaying untold treasures in the hope of picking up that special something. Most sellers (or car booters) are selling items after a clear out at home and they are willing to let it go for a ridiculously low price just so they don’t have to take it home again. Things like movies can be picked up for 50p and ornaments for 20p, even retro computers and games have been picked up for a bargain price. You can buy practically anything on a car boot sale, things that have been stored in attics for years collecting dust that could be valuable to a collector.

If you are buying to sell privately then the first thing you need to do is browse places like Amazon and eBay and see what sort of items you should be selling. Get an idea of the items and the prices they go for and set yourself a limit to how much you are willing to pay for something. It is a good idea to make a list of things you are looking for with your top price which you obviously want to be as low as possible.

When dealing with the casual car booter remember that many of them want to get rid of as much as possible, especially as it’s costing them around £10-£15 for the pitch. Ask questions like: “Will you give me a good price for these books if I take ten?” If the books were a pound each you could offer eight pounds for ten of them. There is a good chance they will agree because they are making eight pounds all at once, which they may not have made that day if they had sold them separately.

CONCLUSION

Whever you become a buyer or a seller, car boot sales can be quite profitable either way. Some people will buy anything, even in a poor condition, as long as the price is right. Items can be picked up cheaply, cleaned up and repaired and sold for a higher price elsewhere.

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Holiday Temptations? Get a Jump on January!

Most of us want to feel safe, maybe even more so at holiday time. If you have food addictions, though, it can be difficult to feel safe during the holiday season.

Everyone knows the holidays bring food temptations. It’s simply accepted that we’ll eat those foods, gain weight, and set the same weight-loss resolution we set last year and the year before.

Making this worse is how constant the temptations are – every day, all day, even more than usual. Seasonal stresses don’t help, either: long lines, crowds everywhere, parties, the financial pressure of holiday gifts, lots more.

These stresses can – and do – lead to emotional eating. And if we feel we’re about give in to emotional cues, the tempting foods are right there.

The Worst Holiday Stress?

Family pressures may be the worst. Who’s the “food pusher” in your family?

A client of mine had food battles with her mother all season long. Mom would make the holiday treats she knew her daughter loved. My client told her mother she didn’t want the treats because she was trying to lose weight. She told mom not to have them, either, because they were unhealthy.

Well, mom never changed her behavior and kept pushing the homemade treats. My client never developed better arguments. It took me a while to realize my client wanted to lose the battle. It was her “victim” excuse to eat the holiday foods.

What Can You Do Instead?

Let’s assume you want to win this holiday season. Here are suggestions to help you feel safer.

• Set your health goals right now – weight loss, health, better moods, more energy. Make December your Health Month.
• Refuse to eat junk that will sabotage those goals.
• Exercise every day. I use effective 10- to 12-minute high-intensity interval (HIIT) workouts that anyone can fit into a busy day.
• Don’t take food home from holiday parties, even if it’s offered repeatedly.
• If you can’t refuse the food, stop at the nearest trash can on the way home and toss it. DON’T take it home and pretend you won’t eat it.
• If you go to a potluck, bring a healthful dish – salad, roasted veggies, fresh fruit and nuts for dessert.
• Focus on family and friends. Make others feel safe for the holidays. Send prayers of healing and love to all you meet.

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