dairy

Healthy Lifestyle Tip ~ Don’t Believe These Healthy Lifestyle Myths

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Don’t Believe these Health Myths

  1. Carbs are bad.  The truth: Carbs are actually a necessary energy source. Carbohydrates break down into sugar, or glucose, that your body uses as energy. It’s true that not all carbs are the same, but focus less on whether you eat high or low amounts and focus more on the types of carbs you are eating.
  2. Fat is bad. The truth: Fat has essential nutrients and energy. It is important for making hormones, for immune function, and for absorbing nutrients. You need fat in order to absorb vitamins D, A, E, and K.‌
  3. Dairy is Unhealthy. The truth: Dairy products are an excellent source of protein, vitamins, and minerals, including calcium. Lots of milk products have added vitamin D that can help build strong bones, especially when it’s combined with natural calcium content
  4. Gluten Free is Healthier. Gluten-free diets are not healthier if you don’t have gluten intolerance or celiac disease. . . . Gluten is a protein in wheat and other grains. If you are eating a gluten-free diet but don’t have gluten intolerance, you might be missing out on vitamins, minerals, and other nutrients in grains that are good for your health.

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Health Tip for Today ~ Is It Possible to Get Sufficient Calcium Without Supplements or Dairy?

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It is possible for a person to get sufficient calcium without relying on supplements or dairy products.

There are plenty of alternative foods [to dairy] that can provide the necessary calcium intake. Here are some tips to help you meet your calcium needs without dairy:

    1. Explore plant-based calcium sources: Include calcium-rich plant foods in your diet, such as leafy greens (kale, spinach, collard greens), broccoli, bok choy, tofu (if fortified), legumes (chickpeas, black beans, lentils), almonds, chia seeds, and sesame seeds.
    2. Opt for fortified foods: Look for non-dairy milk alternatives, such as almond milk, soy milk, or oat milk, that are fortified with calcium. Also, check for other fortified foods like cereals, bread, or plant-based yogurts that contain added calcium.
    3. Consider calcium-rich seafood: Fatty fish like salmon and sardines, which are also excellent sources of omega-3 fatty acids, contain calcium. Canned fish with bones, such as canned salmon, can be particularly high in calcium.
    4. Get sunlight for vitamin D: Vitamin D is essential for calcium absorption. Spend some time outdoors to allow your skin to produce vitamin D when exposed to sunlight. If sunlight exposure is limited, you can consider vitamin D supplements or foods fortified with vitamin D.
    5. Focus on overall nutrient balance: Ensure you have a balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. This will support overall nutrient intake and contribute to bone health.

It’s important to note that calcium needs vary depending on age, sex, and individual factors, so consulting with a healthcare professional or a registered dietitian is recommended to determine the appropriate calcium intake for your specific needs. They can help tailor a diet plan that suits your preferences and dietary requirements.

Source: ChatGPT

Health Tip of the Day ~ What are the Best Foods to Eat as You Age?

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Best Food to Eat for Healthy Aging

  1. Foods high in fiber ~ Foods that are high in fiber — like fruits and veggies, oatmeal, nuts, and legumes — can help with constipation that becomes more common as you age. They’re also able to help lower your cholesterol levels, manage your blood sugar, and keep you at a healthy weight.
  2. Snack on nuts – tree nuts like almonds, walnuts, cashews, pecans, and pistachios have big anti-aging powers. These crunchy snacks contain special nutrients that can help delay or prevent age-related heart disease, stroke, type 2 diabetes, nerve disease, and some types of cancer. Nuts also protect your brain as you age.
  3. Hydrate with Water – Water is food for your health in lots of ways. It cushions your joints, helps control your body temperature, and affects your mood and how well you focus.
  4. Fatty Fish – Fatty fish like salmon, albacore tuna, herring, and farmed trout should be on your menu twice a week. The reason? They’re high in DHA, an omega-3 fatty acid that’s good for your brain.
  5. Lean protein – Protein-rich foods fight the natural muscle loss that happens as you get older. As much as you can, enjoy your protein in “real” food like eggs, lean meat, and dairy products instead of protein powders that may not give you as many nutrients.
  6. Blueberries – They’re a tasty way to protect your brain as you age. Blueberries contain polyphenols — compounds that lower inflammation throughout your body. They lessen damage to your DNA that can make some diseases more likely. They also improve how well your brain cells “talk” to each other.
  7. Dairy products  – The calcium in dairy keeps your bones healthy. As you get older, it can also lower your risk of osteoporosis, colon cancer, and high blood pressure. After age 50, you’ll need 1,200 milligrams of calcium each day, which you can get through fat-free and low-fat dairy products. Milk and cheese aren’t you’re only options. You can still hit your calcium goal through things like yogurt, rice and soy drinks, fortified orange juice, and tofu.

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Today’s Health Tip ~ Tips to Avoid High Blood Pressure

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  1. Avoid sodium – One of the biggest links between high blood pressure and the food you eat is the amount of sodium it contains.
  2. Follow the DASH Diet – The DASH diet, which stands for Dietary Approaches to Stop Hypertension, as well as the Mediterranean diet, are both known to help reduce high blood pressure and promote heart health, especially when combined with other heart-healthy steps like reducing alcohol consumption, lowering stress levels and maintaining physical activity.
  3. Focus on whole foods Focusing on minimally processed whole foods like fruits, vegetables, whole grains, healthy fats, lean proteins and nuts or seeds will all support heart health.
  4. Aim for Two servings of dairy per day – Eating at least two daily servings of dairy is linked to a lower risk of high blood pressure and diabetes.
  5. Get regular exercise – Exercise has a direct, immediate impact on blood pressure. The increase in nitric oxide in one’s system from exercise causes vasodilation, which lowers blood pressure.

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Today’s Health Tip ~ What are Healthy Dairy & Dairy Alternatives?

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Here’s a List of Health Dairy & Dairy Alternatives

  • Skim or 1% milk
  • Soymilk (plain, unsweetened, light vanilla, or chocolate)
  • Almond milk, coconut milk, rice milk, hemp milk
  • Low-fat or non-fat buttermilk
  • Non-fat half and half or non-fat creamers
  • Non-fat or reduced-fat cheese (bricks, slices, or shredded)
  • Soy-based cheeses (bricks, slices, or shredded)
  • Non-fat or light cream cheese
  • Non-fat or 1% fat cottage cheese or ricotta cheese
  • Non-fat or 1% fat yogurt (includes light fruited, vanilla, or plain)
  • Soy-based yogurts
  • Non-fat sour cream
  • Egg substitutes, egg whites

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