A lot of emphasis is given to foods that promote healthy bones and the importance of intake of calcium supplements, but have we ever given a thought on few of the foods that can hamper all our efforts. Lets have a look at 4 commonly consumed foods that can weaken our bones.
Salt– Salt is said to weaken our bones. Studies show that for every 2.3g of sodium intake, 0.04g of calcium from the bones are lost. Our diets are generally high in salt, thanks to all the processed foods in the market. Smart move– Cut down salt intake from canned soups, salted meats etc.
Soft drinks– the most publicized food product and this includes the diet varieties too. The phosphoric acid leaches out calcium from the bones. Smart move– Drink low fat milk rather than coke.
Caffeine– The calcium loss is not significant but can eventually add up all because of the lattes and the iced teas. Smart move– try decaffeinated drinks.
Alcohol– It hampers absorption of calcium and other minerals that build bone and also prevent the bone remodeling by the osteoblasts aka bone building cells. Smart move– Limit intake to one drink per day be it wine or whisky.
Control these foods to save your bones for a stronger future..
Eating whole grains is necessary to get our much needed carbohydrates, the major source of fuel for our body. If you drop into a supermarket, it gets very confusing to chose the right grains. The latest trend seen is “multigrain“. Now is it for real? Do not confuse this term for whole grain.
Let me elaborate on this. “Whole grain” means when its bran, germ and endosperm are present intact. This is the superior type of carbohydrate.”Multigrain” means that the product comprises of several grains, but it does not specify “whole grain” present in it. Grain such as ragi, wheat, maize etc do not add up to whole grain. Most of these products contain very little whole grain and most of the grains are refined. You will need to look closely at the label to see whats added. Do not get fooled by 5 grain or 7 grain breads and other multigrain products.
Food companies can go to any length to make their product sound “healthy”. Read labels and look for the prefix “whole” in front of the gains added. Out of the seven grains,atleast 4-5 grains would be whole. Stick to whole grain, not mutigrain!!!
Look up these sites for more information on Multigrains.
My clients give me surprised looks when I tell them that cheese is allowed in their diets. Cheese has been in the news for causing weight gain, acne, heart disease etc. All this is not true.
If you have read the book by Dr. Spencer Johnson “who moved my cheese”, which is a book on change, so it is time for us to look at cheese from a different perspective. It is alright for many to eat fried food, drink alcohol but cheese has been a taboo and avoid it like the plague.
Yes, it is completely safe to eat cheese. Cheese has been our diets from centuries. But lets look at the goodness of cheese.
Benefits of Cheese
It is high in calcium, hence is a great choice to increase calcium intake.
Cheese prevents osteoporosis by improving bone health.
It is a good source of protein for vegetarians giving about 5-7 grams per cube.
Low in carbohydrates compared to other dairy products as the milk sugar(lactose) is broken down due to the aging process, hence a good snack for diabetics.
Cheese helps in “fat burning”. Yes, it does by decreasing the parathyroid hormone levels in our blood. The primary function of parathyroid hormone is to maintain normal levels of calcium in the body. When calcium levels drop too low, parathyroid hormone is secreted to instruct bone cells to release calcium into the bloodstream. Hence higher levels of calcium in the blood reduces the level of this hormone, thereby preventing loss of calcium from bones. Wow!!!
It Improves insulin resistance.
Helpful for those who are lactose intolerant due to the less or no lactose content. Cheeses such as Swiss, cheddar can be had to reap the benefits of calcium without lactose.
Helps to reduce migraine headaches. If you have repeated attacks, increase calcium intake.
Ideal to add to diets for children and adolescents who love variations in diets.
Helps to lower your blood pressure.
It prevents tooth decay by reducing plaque acids.
It is rich in fat soluble vitamins such as A and D, and also rich in vitamin B groups as well as zinc, phosphorous, iodine and selenium. Hence it does not cause acne.
How can you enjoy Cheese?
Grate it over salads and soups.
Add a slice in your whole wheat sandwich with veggies.
My favorite snack – Melted cheese over steamed broccoli.
Cheese with fruits are great appetizers.
Eat alone as a snack.
If you are worried about the fat content, opt for low fat cheese. If you exercise regularly and follow a healthy diet, then it is safe to add about one ounce or 30grams of cheese in your diet daily.
Breakfast tends to have the least priority these days in the daily chores of a family. Missing out of this essential morning meal will certainly hinder the growth of children in the family as also other elder members of their health gradually.
Skipping breakfast is becoming a common trait among modern urban families everywhere. Why is it so?. Mom and dad have to rush to their work places on time. Children and adolescents are tied up with strict regimen at their schools and colleges and also to an extent at home. This is one reason why breakfast is becoming less important day by day.
Another reason may be the result of eating a full and heavy meal late at night the previous day. And the next day morning one won’t feel like having breakfast. To avoid all these, one should plan his/her night meal a little early. Do not eat anything after dinner. When the gap between dinner and the morning breakfast is more, one will definitely be hungry next day morning to have his breakfast.
There is no set pattern for breakfast as such. It is said that breakfast should approximately meet one-third of your daily nutrient requirement. Both the regularity and quality of what is prepared are important. A simple breakfast can be of cereal preparation, pulse/milk and fruits, which very well provides good amount of carbohydrates and fats for energy, protein, minerals like calcium and iron and vitamins like B6, riboflavin and folate for the body.
You need not have the traditional breakfast foods. Be simple These are days when the food is costly. You cannot also throw away the leftover food if any, you have. They should not be wasted. store them properly, so that they do not get spoiled in the following few hours of its preservation. Also make use of them breakfast the next day. As stated earlier even some sandwiches and cereal prepararations will do good for breakfast. In short any healthy and safe food will be fine. One thing to remember: Caffeine from coffee can mask your hunger. So try milk, fruit juices or buttermilk along with breakfast.
Consequences of Not Eating a Healthy Breakfast
By not eating a healthy breakfast, you cheat yourself all day. Several detrimental consequences affect your work performance and ability to focus. This is in addition to consequences that affect your health.
Work-related Effects of Not Eating a Healthy Breakfast
Tiredness or likelihood of experiencing fatigue early in the day
Inability to focus on tasks
Decreased alertness through out the day
Less memory capacity
Higher chance of irritability or restlessness
Health-related Effects of Not Eating a Healthy Breakfast
Greater chance of weight gain due to unhealthy snacking
Higher risk of developing diabetes
Increased possibility of high cholesterol
Higher potential for high blood pressure
It is everybody’s wish to eat a good breakfast. Take necessary steps to eat right. Always have a good breakfast, and never skip it.