Calci-yum

Hello!  I have the day off from work, but I’ll still be pretty productive.  I have 3 doctor appointments today.  (Well, technically 1 is a dentist appointment.)  Today I get to see the podiatrist.  Hopefully I’ll get all my foot issues fixed.  Cross your fingers for me!

Now it’s time for the topic of the day, calci-yum.  I threw the “yum” in there because 1) I’m a dork and 2) getting calcium can be delicious.  In my One Hot Mess of a post, I mentioned that one of my goals is to actually take my calcium supplements instead of habitually ignoring the bottle on my vanity.  Some of you mentioned that you wouldn’t mind a special calcium-devoted post, so here it is.

milk n' almond milk

According to WebMD, our bodies need calcium because it helps to strengthen bones and prevent certain cancers.  In addition, Prevention magazine states that calcium and vitamin D can also help ward off type-2 diabetes.  The National Institute of Health (NIH) suggests that calcium can also help with weight maintenance; WebMD explains how.  Here’s the NIH table of calcium requirements:

calcium

We know we need it, here are a few examples from the Milk Matters campaign explaining how to get it.

  • 1 cup of milk = 300 mg and calories vary depending on type
  • 1 cup plain, fat-free yogurt = 425 mg (note: most yogurt doesn’t come in 1-cup containers) and 127 calories
  • 1 cup cooked soybeans = 285 mg and 175 calories
  • 1 medium stalk of broccoli = 180 mg and 106 calories
  • 1/2 cup spinach (cooked from frozen) = 139 mg and 27 calories

milk v almond milk

Keep in mind that the body can only take in about 500 mg of calcium at once, so don’t spend get it all in one place.

Of course, you can always pop a pill.  One WebMD article says that the type of calcium you take does not matter, so you can just opt for the cheaper one.  Getting one with vitamin D is often helpful though, since vitamin D helps calcium absorption.  (Most doctors recommend taking supplement with food to promote absorption, but the Dairy Council says veggies and grains can inhibit absorption… hmmmm???)  My doctor recommended Citracal, so that’s what I take.  Luckily, they have coupons on their website right now.

There’s more to it than popping a pill or eating yogurt.  For extra bone health, bone-up on your vitamin D, and include weight bearing exercises in your fitness routine.  (Woohoo!  All my years of playing soccer helped my bones!)  WebMD also gives us the less fun info: limit sodas, antacids, caffeine, excessive alcohol, excessive sodium, and excessive red meat.

******

Oh, and by the way, I was going to swim some laps today at the gym, but I’m just not feeling it.  I stayed up too late, and although I’m up early now, I think I’d rather just go tomorrow.  I’ll probably do some pilates later before lunch instead.

So why was I up late???  IPA Day of course!  Here’s what I did: beer shop with drinks and dinner, then a friend’s house to celebrate the occasion.

montage of beer

Do you take a calcium supplement?  Did you celebrate IPA Day?

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23 Comments to “Calci-yum”

  1. I don’t take a calcium supplement, but my multi-vitamin has some in it–that counts right? haha 😉 I also eat a ton of yogurt, broccoli, cottage cheese, and milk, so I guess I’m getting enough. And heck ya for coupons!! WOO!!

  2. I do not take a calcium suppliment – I’m getting enough already! I celebrated IPA Day with an amazing bottle of wine last night..hee hee – 🙂 Good luck at the Dr’s girl! xoxo from Trindad

  3. I don’t take any supplements but I feel like I get enough calcium! I am constantly eating dairy and other calcium rich foods ALL day!

  4. I definitely need to get more calcium. I had a bone density test done and let’s just say I am really not in good shape, especially for a 24 year old. I should take a supplement but unfortunately haven’t been…at least I’m taking a multi-vitamin! I know, not the same. :-/

  5. I don’t take a calcium supplement…although I probably should!

  6. I don’t take calcium and honestly haven’t ever really thought about it. Hum…..somethign to think about now! 🙂

  7. I don’t take calcium supplements, but have heard great things about them. 🙂

  8. I try to eat foods with good veggie content, and I take a chewable calcium supplement, ’cause I know I’ll never take the swallow-able kind. Glad to know my working out (and laying out 😀 ) is good for my bones. Didn’t get a chance to celebrate IPA day, but I’ll be doing it a day late with some dark ale this evening–wait, does that count?

  9. Don’t take a calcium supplement but I do take a multivitamin and eat/drink foods high in calcium like almond milk. Have a great weekend!!

  10. I really really really need to take a calcium suppliment. I hardly eat any dairy and never drink milk, only Almond milk every now and then. But there’s a lot in green veggies so I got that goin for me…

  11. I wish I had celebrated but with a 6 hour flight and a 2 hour drive home from the airport it didn’t happen 😦 I hope to make up for it this weekend!

  12. Great info about calcium! I need to up my intake….I really need to start taking a supplement!

    And I had no idea it was IPA Day…I would have definitely celebrated! 🙂

  13. I try to eat a lot of calcium rich foods, but I also take a supplement. Better safe than sorry!

  14. I don’t take a supplement but probably should. I do take a multi though and I eat a lot of foods with calcium so I should be okay.

    I did not celebrate IPA day but I’m planning on making up for it tonight :]

  15. Ohh no I missed IPA day! I did have a couple of glasses of wine last night – that counts in some way right? My fingers are crossed for you! 🙂

  16. I probably need to take a supplement now that I cannot drink milk. But I still eat a yogurt a day, try to have OJ, eat calcium-rich foods, etc. I think I should try that chocolate supplement! lol

  17. No IPA day for me, and no supplements either. I do take a multi vitamin when I remember. but that’s just shy of never. I do like to get my calcium from fat free milk and almond milk though 🙂

  18. I eat calcium chews- those chocolate ones… and love them lol I look forward to them each day! They are tasty 🙂

  19. I need to take calcium supplements. I like those chocolate chews, but I’d rather drink more milk.

  20. I eat gummy calcium chews- they’re so good! Like candy 🙂

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