Friday, June 8, 2012

The 3 Musketeers

The other day I got the privilege to speak at a retiree luncheon on the topic of nutrition - nutrition for older adults to be specific.

Now I'd love to devote an entire post or even lots of posts on this particular topic, but, I think my audience leans more towards the younger crowd, especially considering I blackmail my friends and family into reading the blog. However.... I am up for a change of pace every now and then... so all you baby boomers... speak up!

Alright, alright.... so while I'm not talking  writing 100% about what I spoke about this past week... I do want to highlight one topic that I find especially important to everyone... no matter how old you are... calcium.
Miley Cryus.... when she was cute and not engaged at 19

A lot of people assume that if they drink their milk and supplement that milk with the occasional cup of yogurt, handful of spinach, slice of cheese on their sandwich and of course that coveted bowl of ice cream before heading for bed, they'll be set for their RDA of calcium.


What most people aren't aware of, is how important Vitamin D and Vitamin F are in this whole getting enough calcium equation.

Vitamin D is needed for the blood to absorb that calcium.
And Vitamin F is needed for the tissues to absorb that calcium.

SO. Someone can consume all the calcium in the world, but if they have low Vitamin D and F levels.... all that calcium is not utilized in the body.

Man, this whole being healthy and eating the right foods is complicated, right?
Eh, sorta....
It's complicated if your routine lunch spot is McDonalds, but if you eat your dairy, your leafy greens, those delicious healthy fats.... you won't be far off from consuming AND absorbing those essential nutrients for healthy bones (calcium, vitamin D and vitamin F particularly)

Alright, quick rundown of where we can find these nutrients:

  • Calcium 
    • aim for 1,000 mg a day for men and 1,200 mg a day for women
    • milk
    • leafy greens
    • yogurt
    • cheese 
  • Vitamin D
    • found in very few foods
    • most of our vitamin D is synthesized in our skin with the help of sunlight
    • most people, especially in central ohio, are deficient in vitamin D
  • Vitamin F
    • formally known as fatty acids
    • found in healthy fats - fish, nuts, seeds, avocado

Get it? Got it? Good!

Now, this weekend... the weather looks awesome, awesome, awesome:

Here is your homework for the weekend:

  • Find a pool
  • Wear sunscreen
  • Pack the following:
    • lots of water
    • a leafy green salad with avocado, nuts and maybe some fish
    • noodles (the foam colored ones.... those are always a good time in the pool)
On THAT note... it's time for some oatmeal...

Have a great Friday!!!

Stay Healthy,

1 comment:

  1. I've been drinking Light Vanilla Soy Milk, are you saying I should switch to Vitamin D?