Archive for the ‘Nutrition’ Category
Welcome to the European Breakfast Buffet. Calcium rich foods are featured in cheeses and yogurts. At least 3 choices of cheeses on a rotation from day to day. Yogurt comes plain, with dollops of fruit compote, and prepackaged Yoplait and competitors. Milk is skim, whole, almond, walnut.
Cheeses are featured again at the luncheon buffet. Capri salad of sliced Mozzarella, tomato, and garnish is a popular alternative to other salads with Feta or Goat Cheese. Further north Gouda, Emmentaller, Cheddar, Jarlesberg step forward.
After dinner, after dessert, the cheese plate, often with port or a dry red wine, finishes the meal. Many Europeans consume 1000, 1200 or even 1500 mg calcium daily in foods. This they have done for centuries.
Smoked Salmon is a constant at breakfast. The best source of Vitamin D3 other than Cod Liver Oil. Cod is the dominant fish in the Portuguese diet, along with Sardines, eaten whole, often bones and all, high in Calcium and D3.
Cured meats, sausages, and eggs are good sources of protein at every breakfast buffet. Hearty whole grain breads are available, but are losing ground to chocolate filled puff pastries.
Traditional diets have persisted because they work. They fulfill the nutritional needs of the peoples who have eaten them for generations.
Make sure your diet meets your nutritional needs for good bone health. Calcium, Vitamin D3, Protein, and Vitamins & Minerals. Take Control Naturally with proper nutrition.
Jay Ginther, MD
I was out at high noon (about 1:12 CDT) today, and may have made some Vitamin D in my exposed skin. We had beautifully clear skies with cool, dry air and lots of sunshine. I did not use sun-block for the few minutes of skin cancer risk. Unfortunately, it was also only a few minutes of Vitamin D opportunity.
Ultraviolet light is attenuated and eventually blocked by the atmosphere. The lower the sun is on the horizon, the less UV light gets through. In Waterloo, IA we are entering the 7 months of the year when the sun is too low on the horizon. We do not get enough UV to produce any Vitamin D.
Less than half of Iowans, who do not take substantial Vitamin D3 supplements, have sufficient Vitamin D levels in September. By early April, that is less than 15%.
Mothers give a lot to their children – even their bones! That is a hidden sacrifice, and a great gift. That is why it is important to maximize your Bone Health before becoming pregnant. During pregnancy and nursing, the baby comes first.
Pregnant and nursing Moms literally eat for two. The baby gets first priority for Calcium, Protein, Vitamins and Minerals. If the mother does not eat enough for both, she suffers. If the mother is already deficient, both suffer.
Most people know that a diet high in Sodium puts them at increased risk for high blood pressure, heart attack and stroke (brain attack). Very few people realize that a diet high in Sodium puts them at increased risk for Osteoporosis and Fracture (Bone Attack). How can this be?
The exact same molecule controls both Sodium and Calcium in the kidney. This means that you cannot pee out excess Sodium without also peeing out needed Calcium. If you take in more Sodium than the 1500 mg you need daily, you need to take in extra Calcium to make up for the Calcium you pee out along with the extra Sodium. Or you could cut down on Sodium. That is not easy.