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Learn About Recovery Drinks and How to Help Prevent Broken Bones with Nutrition
It’s that time of year when fall sports season is in full swing. Between school teams, playoffs, tryouts, club teams, travel teams and year-round sports, our kids are more active now than ever.
I’ve been picking up my niece, Amanda, from high school lately and bringing her to soccer practices and games. One thing we keep in stock is plenty of milk for meals and snacks. She has been asking for her favorite chocolate milk for both pre and post games and practices.
The fact is, compared to adults, kids and teens are growing rapidly and have increased needs for high-quality nutrients that will serve their bodies well as they go through their teens, 20’s and beyond.
Why the Calcium in Dairy is so Important
Studies show that fewer kids are getting the recommended amounts of nutrients, especially those found in dairy. While it’s recommended that teens get 2-3 servings of calcium-rich dairy every day, less than half manage to get 1 to 2 glasses of milk per week. (more…)
Every day I talk to women and families about keeping bones and bodies strong with protein, calcium and other essential nutrients. Dairy naturally contains all of these essential nutrients, with no added sugars or ingredients which makes it a great choice .
My patients know they need plenty of calcium, but wonder what to do when there’s a question of lactose sensitivity. Contrary to what many people believe only a small percentage of people actually have a lactose intolerance. Even when there’s a concern about lactose sensitivity, most people can enjoy small amounts of lactose. While the exact percentage of people who have a lactose sensitivity is not known, what is clear is that certain ethnic groups are more likely to be sensitive to the lactose in dairy products, including people of hispanic origin.
Essential Nutrients are Important for Every Family Member
Dairy foods are an important source of 9 essential nutrients for every member of every family. The 9 essential nutrients are:
What is Lactose sensitivity?
Lactose sensitivity occurs when a person does not have the ability to digest the lactose, which are the sugars in milk and other dairy products. This can lead to gas, bloating, cramping and discomfort. People with a lactose sensitivity may not produce enough of an enzyme known as Lactase which aides in digesting lactose found in dairy products.
This time of year many moms are busy in the stocking up phase, from gathering up school clothes and lunch boxes to helping their kids who are leaving home find a mini fridge for their dorm or apartment.
When my son was little, sure, I had the list of recommended notebooks, flashcards and markers, but I had to figure out the options for healthy lunches and snacks on my own. Then when he went off to college, my focus changed: What suggestions could I make, without nagging or being pushy, that would help him make healthy choices away from home?
It may be surprising to consider how many kids aren’t getting the recommended servings of dairy, fruits and vegetables every day just when their bones and muscles are growing the most. This is the time when their bodies need a variety of foods to get the essential vitamins, nutrients, protein and calcium necessary.
Since everyone is busy, I’ve gathered up a few tips here for healthy snacks, lunch box ideas and yes, even the mini fridge for moms with kids at every age and stage.
This article is contributed by our new Men’s Correspondent, Conor Sean McKenna. All health information and recommendations have been reviewed for accuracy and evidence-based recommendations by Nurse Barb.
Men, we already know the basics:
Yet at times we seem to bypass basic healthy nutrition and deprive our bodies of important vitamins and minerals. I’ve seen men make their diets perhaps a little too strict in a desperate attempt to look like Spartacus. Look, you can look like an ancient Roman gladiator all you want, just make sure you are feeling like one.
An easy way to do this without changing your man-diet is with supplements. I don’t mean experimenting with buckets of expensive steroids, protein powders, or that weird “stuff” your friend has said helps but you’ve noticed he shakes uncontrollably. Just simple, over-the-counter supplements is what we’re talking about here.
Eating for Two
Getting the Right Nutrients
For more information on Pregnancy be sure to check out my new book, Nurse Barb’s Personal Guide to Pregnancy, now out on Amazon.
Shortly after our friend, Phil came to visit, he started to complain of some slight back pain. He thought it was from the long car ride, but within a few minutes, he was clutching the Left side of his back, feeling nauseated and writhing in severe pain. After a quick assessment, I thought he might just have a kidney stone, and so off to the ER we went.
This type of pain is usually so severe that the person can not walk, talk or sit down. Many women compare the pain of passing a kidney stone to labor.
What is a Kidney stone?
Kidney stones are hard deposits of minerals and acids that form in the Urinary tract anywhere from the kidney to the bladder. They cause pain and may start some bleeding as they travel in the urine and scrape against the tender tissue of the urinary tract.
Could you be using too much sunscreen? Yes, it’s possible that while trying to avoid skin cancer and slathering on the sunscreen, we could be inadvertently depriving ourselves of the beneficial UV light that helps our bodies manufacture more Vitamin D.
Dermatologists are still debating this point, but one thing is certain, Vitamin D is an essential nutrient not just for keeping our bones strong and healthy, but may also play a role in prevention of colon cancer. (more…)
Are you worried that you might have lactose intolerance, sensitivity or that you’re not getting enough calcium. If you’re like most Americans, you may not be getting enough calcium or Vitamin D in your diet for a variety of reasons, one of which might be that dairy causes stomach upset. If you’re like 25-30% of the population, you may have some sensitivities to lactose and have been avoiding it.
Symptoms of Lactose Intolerance
If you find that drinking a glass of milk causes bloating, diarrhea or gas, you may have a lactose intolerance or sensitivity and not be able to tolerate a full glass of milk. However, while milk has a lot of lactose, cheese and yogurt have less while still providing the protein and calcium your bones need to be healthy. (more…)
Here’s another good reason to have hot cocoa! As if I didn’t need another reason. A recent study from Italy, where all good things originate, found that women who drank cocoa daily had better memories and sharper minds. The researchers attributed it to the flavanoids in cocoa, and I think that the small amount of caffeine probably also helps.
If your first thought about managing weight is that it’s too hard, or you have to make too many changes in your life to be successful, think again! We should all know that simple changes can remarkably affect our rate of success with managing weight in the real world. It’s really the small decisions that, if done well, and done consistently, can make all the difference. It’s the way we manage day-to-day situations that can help turn everything in a positive direction.