Calcium Check
You might not be aware of this, but when we create the snacks and many of the meals for the Best Life site, we put a lot of thought into each dish. We make sure that each recipe passes a number of important tests. Among these requirements: They have to be low in saturated fat and sodium, they have to taste good, and all the breakfasts and snacks have to be high in calcium.
Why do we focus on calcium? First, many people aren't getting enough. In fact, Oprah sometimes struggles to get the required 1,200 milligrams each day (she's 57 years old; adults under age 50 need 1,000 milligrams per day). And, according to studies, she has plenty of company: The average American woman gets only about 65 percent of the daily recommended amount. The news could be even worse for dieters because calcium-rich foods are often the first thing to go on many weight-loss plans. That means that if you're watching your weight, you might be getting even less.
But skimping on this nutrient is a big mistake because it offers so many health benefits. Sure, you probably know that it helps build bones, reducing your risk for osteoporosis, but it can also cut your risk for colon cancer and help regulate blood pressure. So, how can you make sure you're getting enough?
If you eat a Best Life breakfast (which offer about 350 milligrams calcium; see below for an example), have at least one calcium-rich snack from our meal plans (which contain about 300 milligrams calcium; check out the ones below), eat a nutritious diet and take a multivitamin that has some calcium (usually about 150 milligrams), then you should be all set. If you're over 50 (calcium absorption falls as you get older and menopause speeds up the rate of bone loss) or you don't meet any of the above criteria, you should take 500 milligrams of some form of calcium daily. And no matter what your age, for every calcium-rich snack you skip, you should take a 500-mg calcium supplement to make up for it.
There are many different types of calcium supplements, including calcium carbonate, calcium citrate and calcium lactate. You may hear that calcium citrate is best--that's because it's well-absorbed by your body whether you take it with or without food. The other types are just as good--the only difference is they need to be taken with a meal to be absorbed by the body. I use calcium carbonate in my new Bestlife supplements (both in the Bestlife Multivitamins and in the Calcium/Vitamin D tablet) because it makes the tablets a lot more affordable. Plus, with calcium carbonate, you can take just one tablet to get your 500 mg. With calcium citrate, you'd have to take more than one tablet due to its chemical makeup.
Take a look at two of my favorite ways to get a hefty dose of calcium in your diet below:
Egg Sandwich with Caf Au Lait
Serves 1
Prep Time: 3 minutes
Total Time: 6 minutes
Ingredients
1 tablespoon plus 1/2 teaspoon Best Life Buttery Spread
1/4 cup Better'n Eggs
1/2 cup, chopped or sliced red ripe tomatoes
1 toasted whole-wheat English muffin, split in half and toasted
1 teaspoon light mayonnaise
1 tablespoons, mashed California (Haas) avocados
1 cup Silk Light Vanilla Soymilk (or 1 cup fat-free milk)
Directions
1. Heat spread in a pan over medium heat until melted. Meanwhile, in medium bowl, scramble Better'n Eggs and tomatoes. Add egg mixture to pan with melted spread. Cook, stirring occasionally, until eggs are set but still moist, about 3 minutes.
2. Spread English muffin with mayonnaise and avocado and top with cooked eggs.
3. Serve with cup of Caf Au Lait: Heat 1 cup soymilk and stir in 1 teaspoon of sugar
Nutritional Information
Calories: 393
Carbohydate: 44 g
Fiber: 7 g
Saturated Fat: 3.4 g
Protein: 18 g
Calcium: 510 mg
Sodium: 595 mg
Creamy Raspberry Smoothie
Serves 2
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients
2 cups Silk Light Vanilla soymilk
2 cups frozen unsweetened raspberries
1 tablespoon honey
Directions
1. Combine all ingredients in a blender until smooth, about 2 minutes.
Nutritional Information:
Calories: 176
Carbohydate: 33 g
Fiber: 9 g
Saturated Fat: 0 g
Protein: 8 g
Calcium: 331 mg
Sodium: 97 mg
www.thebestlife.com
Why do we focus on calcium? First, many people aren't getting enough. In fact, Oprah sometimes struggles to get the required 1,200 milligrams each day (she's 57 years old; adults under age 50 need 1,000 milligrams per day). And, according to studies, she has plenty of company: The average American woman gets only about 65 percent of the daily recommended amount. The news could be even worse for dieters because calcium-rich foods are often the first thing to go on many weight-loss plans. That means that if you're watching your weight, you might be getting even less.
But skimping on this nutrient is a big mistake because it offers so many health benefits. Sure, you probably know that it helps build bones, reducing your risk for osteoporosis, but it can also cut your risk for colon cancer and help regulate blood pressure. So, how can you make sure you're getting enough?
If you eat a Best Life breakfast (which offer about 350 milligrams calcium; see below for an example), have at least one calcium-rich snack from our meal plans (which contain about 300 milligrams calcium; check out the ones below), eat a nutritious diet and take a multivitamin that has some calcium (usually about 150 milligrams), then you should be all set. If you're over 50 (calcium absorption falls as you get older and menopause speeds up the rate of bone loss) or you don't meet any of the above criteria, you should take 500 milligrams of some form of calcium daily. And no matter what your age, for every calcium-rich snack you skip, you should take a 500-mg calcium supplement to make up for it.
There are many different types of calcium supplements, including calcium carbonate, calcium citrate and calcium lactate. You may hear that calcium citrate is best--that's because it's well-absorbed by your body whether you take it with or without food. The other types are just as good--the only difference is they need to be taken with a meal to be absorbed by the body. I use calcium carbonate in my new Bestlife supplements (both in the Bestlife Multivitamins and in the Calcium/Vitamin D tablet) because it makes the tablets a lot more affordable. Plus, with calcium carbonate, you can take just one tablet to get your 500 mg. With calcium citrate, you'd have to take more than one tablet due to its chemical makeup.
Take a look at two of my favorite ways to get a hefty dose of calcium in your diet below:
Egg Sandwich with Caf Au Lait
Serves 1
Prep Time: 3 minutes
Total Time: 6 minutes
Ingredients
1 tablespoon plus 1/2 teaspoon Best Life Buttery Spread
1/4 cup Better'n Eggs
1/2 cup, chopped or sliced red ripe tomatoes
1 toasted whole-wheat English muffin, split in half and toasted
1 teaspoon light mayonnaise
1 tablespoons, mashed California (Haas) avocados
1 cup Silk Light Vanilla Soymilk (or 1 cup fat-free milk)
Directions
1. Heat spread in a pan over medium heat until melted. Meanwhile, in medium bowl, scramble Better'n Eggs and tomatoes. Add egg mixture to pan with melted spread. Cook, stirring occasionally, until eggs are set but still moist, about 3 minutes.
2. Spread English muffin with mayonnaise and avocado and top with cooked eggs.
3. Serve with cup of Caf Au Lait: Heat 1 cup soymilk and stir in 1 teaspoon of sugar
Nutritional Information
Calories: 393
Carbohydate: 44 g
Fiber: 7 g
Saturated Fat: 3.4 g
Protein: 18 g
Calcium: 510 mg
Sodium: 595 mg
Creamy Raspberry Smoothie
Serves 2
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients
2 cups Silk Light Vanilla soymilk
2 cups frozen unsweetened raspberries
1 tablespoon honey
Directions
1. Combine all ingredients in a blender until smooth, about 2 minutes.
Nutritional Information:
Calories: 176
Carbohydate: 33 g
Fiber: 9 g
Saturated Fat: 0 g
Protein: 8 g
Calcium: 331 mg
Sodium: 97 mg
www.thebestlife.com
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