Since 2009
THE PRAYFIT DEVOTION
I'll Say, "No"
"Though he slay me, yet will I trust him." --Job 13:15
My wife is the runner in the family, so I typically don't read her magazine, but the cover blurb on her Runner's World caught my eye: "The Most Inspiring Runner You've Never Met." And I can tell you that if he's not, he's close. Hit by a car at the age of six, Bret Dunlap spent weeks in a coma. His first word when he woke up? "No." Seems he knew he had more life in him. And while he doesn't remember saying it, the 39 years after the accident simply prove that he meant it.
And while I won't give anything away, there was something his mom said to him that stuck with me. She said, "God never said anything about fair. He said you got a chance." This she said to a boy who suffered brain damage, paralysis, a colostomy, and who's face freezes, and who's mind forgets what he learns; just to name a few of his afflictions. But this she also said to boy who would teach himself several languages, give 12 gallons of blood over the years as a volunteer, play the piano left handed, hold the same job for over 18 years and eventually, run. Oh my friends, he may finish last, but he runs his race; one floppy foot over another. The rest of the story is miraculous, and sad, and gut-wrenching, and funny, and unbelievable and well, convicting.
Have you ever wallowed? Ever thought, "Why me?" or stomped your feet and said, "Not fair!" I know I have. I know I do. But it's stories like that of Bret that help give me perspective. And hope. And courage. And it's stories like that of Bret that always seem to remind me of grace and what Jesus did for me on the cross. Like our verse reminds us today, God's grace really is all I need and want, so whatever else I have in life is a gift. And when the enemy tries to convince me otherwise, when he tries to blind me to blessings, when he tries to discourage my personal calling, when he reminds me that my body is failing, I won't let it steal my joy. I'll just steal a line from Bret and say "No." What about you? What is your answer today?
--Jimmy Peña
Question: What are you doing to show the Lord and everyone around you how grateful you are for the gifts you been given? Is your life a statement that says, "Faith" or a question that wonders, "Why"?
It’s not just a tagline: Milk does do a body good. So do cheese, yogurt and cottage cheese. A new study showed that women who followed a regular exercise program on high-protein, high-dairy diets lost more total fat –- and more from their abdomen –- than those on adequate-protein, medium-dairy and adequate-protein, low-dairy diets.
>> For more detail on the study, click here.
Jimmy Peña's message of "Life is not about the body, but health is a means of praise" is being well-received by congregations around the country. His story-telling approach to how a healthy body can strengthen the body of Christ and inspire abundant living is a message you don't want to miss.
Bring Jimmy to your church this year! Contact us here: [email protected]
Carry Your Purpose
"'Go into that village over there,'" he told them. 'As you enter it, you will see a young donkey tied there that no one has ever ridden. Untie it and bring it here.'" --Luke 19:30
Read: Luke 19
There he was. Tied up. Who knows how long he'd been waiting? The most insignificant of animals with an inconsequential life. No thoroughbred blood running through his veins. His next meal was his only solace between chores. A helpless laborer, a meaningless creature. When, all of a sudden...
If you're like me, you've questioned your significance. Is this really what I was meant to do? Well, the next time you ponder your purpose, think of that donkey. Jesus asked for him specifically. Sure, the Lord could have chosen any method of transportation, but He chose him. Uniquely qualified, his purpose was to carry Jesus to His.
Forgive my imagination, but I like to think that a donkey nobody had ever ridden knew exactly who he carried. I bet he did his best to make Jesus proud. Of course we don't know what the Lord said to him as He got off and walked away, maybe nothing. But this writer likes to think that as the crowd took Jesus the rest of the way, that little donkey stood taller than ever. After all, Jesus, the Maker, needed a ride.
--Jimmy Peña
Question: Have you ever pondered your purpose? Ever wondered what Jesus could use you for? No matter what your life's calling or trade, there is someone you know or someone you don't who is empty and lost. You're hand-picked. Like the donkey in our story, you may be the carrier of their only hope. So, deliver.
PRAYFIT NUTRITION: MILK There’s a good alternative for those sensitive to cow’s milk
If you’re sensitive to cow’s milk, you might try the goat variety. Did you know that goat’s milk has more essential amino acids and more omega-3 fatty acids, calcium, phosphorus and magnesium than cow’s milk? With all that said, its protein is easier to digest than cow’s milk and has less lactose. Wondering about the taste? It’s a bit on the sweeter side.
A Thankful List
"In everything give thanks; for this is God's will for you in Christ Jesus." --1 Thessalonians 5:18
Read: 1 Thessalonians 5
Do you like lists? I love lists. My wife and I can be driving, and all I have to say to her is, "Give me your top three for dinner" and she knows I'm asking her to name me the three people she would love to have over for a meal. Without hesitation, Kate Winslet, Dr. Charles Stanley and Derek Jeter are scooting their chairs under our table. We've done things like that for years. And don't get me started about New Year's resolutions. We've saved every list of resolutions for 18 years. Not only that, we witness, sign and ratify them. (I wish I were kidding). What can I say? I love lists.
Do you have one? A list of things for which you're the most thankful this year? What better week than this to consider it. Could be a friend, or new job or maybe your health has improved. (That last one would make mine, FYI.) Take a minute to think of, or better yet, jot some things down. Use our comment section if you'd be so bold. What are you the most thankful for as you look back on this year? Give me your top three. And if you say Derek Jeter, I just might have you over for dinner.
--Jimmy Peña
P.S. God has a list, and we're on it. You and I will be sitting at His table someday if we say yes. The invitation is open. It's up to us to accept it.
ASK THE NUTRITIONIST with Emily Ann Miller, MPH, RD
[Q] I am looking to save calories where I can and I know that switching to lower-fat milk is an easy way to do that but I love whole milk! What's the best way to switch without going crazy?
[A] That's a great question. Milk is a great source of healthy protein and should be part of any healthy lifestyle but a lot of people do love the whole and find it hard to switch to lower-fat and therefore lower-calorie milk. If you have a hard time switching from higher-fat milk, try combining half of the higher-fat with half of the lower-fat, and gradually change the ratio so that the amount of lower-fat is increasing. This will help your taste buds to adjust and eventually, you will probably prefer the lower-fat! The same concept works for switching from regular to diet soda.
Emily Ann Miller, MPH, RD is a registered dietitian and works at a Washington, D.C.-based independent, nonprofit science organization, where her work is currently focused on environmental and policy solutions to obesity prevention. She also speaks to groups about health and nutrition and provides nutrition education to patients at a free medical clinic that serves low-income, uninsured adults in the D.C. area. You can view more of Emily’s nutrition tips and updates by following her on Twitter, @EmilyAMillerRD.
Here I Am To Worship
"I will praise you, O Lord, with all my heart." --Psalm 138:1
Read: Psalm 138
Here I am to worship. If it's been a while since you've been to the gym, whisper it to the Lord as you open that door. If you're starting to walk after work with your spouse, pray it together as you take that step. Maybe you're about to take a swim, go for a jog or start your at-home DVD. Whatever the case, say it: Here I am to worship.
And as you do, remember -- it's not about the mirror, or lower bodyfat, or the muscle. Those things may happen, they may not. If they do, consider them gifts of obedience and blessings of diligence. But we believe it warms God's heart when we take care of ours. So go ahead. Lift, run, walk, swim, stretch. Have church. After all, you are a temple.
--Jimmy Peña
MENU MAKEOVER: Bread Pudding By Dana Angelo White, MS, RD, ATC
With the kiddos being back in school, those after school snacks are back in business. And soaked in sugar, eggs and half-and-half, bread pudding is decadent to say the least. Good news: it’s possible to cozy up with a tasty version of this comfort food for less calories.
Nutrition Facts Classic bread pudding recipes can have over 600 calories and 30 grams of fat per serving. If you’re using doughnuts and buttery croissants instead of bread, you’d be lucky to keep things under 1000 calories.
The basic recipe is simple, combine bread with custard and bake. To lighten things up, you can use smarter ingredients at each stage of the recipe and keep portions to about ½ cup per person.
Bread Dense or sweetened breads will undoubtedly have more calories and monster portions just aren’t necessary. Consider using whole-grain bread for tummy-filling fiber and figure on 4 to 5 cups of cubed bread for 8 servings.
Custard Replacing half-and-half with low fat milk saves 200 calories and 25 grams of fat per cup. Don’t worry about the thinner consistency of the milk -- eggs help thicken the mixture and allow it to bake without separating. For every 2 cups of liquid, add 2 eggs and ½ to ¾ cup of sugar.
Extras Boost flavor (sensibly) with any of these embellishments: • Add 2 cups of fresh fruit or ½ cup of dried fruit • Sprinkle the top with cinnamon and sugar before baking • Mix in ¼ cup dark chocolate chips • Add 2 tablespoons of rum or orange liqueur to the custard
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
Carry Your Purpose
"'Go into that village over there,'" he told them. 'As you enter it, you will see a young donkey tied there that no one has ever ridden. Untie it and bring it here.'" --Luke 19:30
Read: Luke 19
Earlier this year, I happened to mention the donkey that Jesus rode on Palm Sunday. I know for certain I'm not the first person to talk about that donkey, but I may be the latest to find this story so amazing.
There he was. Tied up. Who knows how long he'd been waiting? The most insignificant of animals with an inconsequential life. No thoroughbred blood running through his veins. His next meal was his only solace between chores. A helpless laborer, a meaningless creature. When...all of a sudden...
If you're like me, you've questioned your significance. Is this really what I was meant to do? Well, the next time you ponder your purpose, think of that donkey. Jesus asked for him specifically. Sure, the Lord could have chosen any method of transportation, but He chose him. Uniquely qualified, his purpose was to carry Jesus to His.
Forgive my imagination, but I like to think that a donkey nobody had ever ridden knew exactly who he carried. I bet he did his best to make Jesus proud. Of course we don't know what the Lord said to him as He got off and walked away, maybe nothing. But this writer likes to think that as the crowd took Jesus the rest of the way, that little donkey stood taller than ever. After all, Jesus, the Maker, needed a ride.
--Jimmy Peña
Question: Have you ever pondered your purpose? Ever wondered what Jesus could use you for? No matter what your life's calling or trade, there is someone you know or someone you don't who is empty and lost. You're hand-picked. Like the donkey in our story, you may be the carrier of their only hope. So, deliver.
PRAYFIT NUTRITION: MILK There’s a good alternative for those sensitive to cow’s milk
If you’re sensitive to cow’s milk, you might try the goat variety. Did you know that goat’s milk has more essential amino acids and more omega-3 fatty acids, calcium, phosphorus and magnesium than cow’s milk? With all that said, its protein is easier to digest than cow’s milk and has less lactose. Wondering about the taste? It’s a bit on the sweeter side.
Carry Your Purpose
"'Go into that village over there,'" he told them. 'As you enter it, you will see a young donkey tied there that no one has ever ridden. Untie it and bring it here.'" --Luke 19:30
Read: Luke 19
Earlier this week, in my message about Billy Graham, I happened to mention the donkey that Jesus rode on Palm Sunday. I know for certain I'm not the first person to teach this, but I may be the latest to find this story so amazing.
There he was. Tied up. Who knows how long he'd been waiting? The most insignificant of animals with an inconsequential life. No thoroughbred blood running through his veins. His next meal was his only solace between chores. A helpless laborer, a meaningless creature. When all of a sudden...
If you're like me, you've questioned your significance. Is this really what I was meant to do? Well, the next time you ponder your purpose, think of that donkey. Jesus asked for him specifically. Sure, the Lord could have chosen any method of transportation, but He chose him. Uniquely qualified, his purpose was to carry Jesus to His.
Forgive my imagination, but I like to think that a donkey nobody had ever ridden knew exactly who he carried. I figure he did his best to make Jesus proud. We don't know what Jesus said to him as He got off and walked away, maybe nothing. But this writer likes to think that as the crowd took Jesus the rest of the way, that little donkey stood taller than ever. After all, Jesus, the Maker, needed a ride.
--Jimmy Peña
Question: Have you ever pondered your purpose? Ever wondered what Jesus could use you for? No matter what your life's calling or trade, there is someone you know or someone you don't who is empty and lost. You're hand-picked. You may be the carrier of their only hope. So, deliver.
PRAYFIT NUTRITION: MILK There’s a good alternative for those sensitive to cow’s milk
If you’re sensitive to cow’s milk, you might try the goat variety. Did you know that goat’s milk has more essential amino acids and more omega-3 fatty acids, calcium, phosphorus and magnesium than cow’s milk? With all that said, its protein is easier to digest than cow’s milk and has less lactose. Wondering about the taste? It’s a bit on the sweeter side.
THE MOMENT AT HAND
October 26, 2011Read: Philippians 1
“Now I want you to know, brothers, that what has happened to me has really served to advance the gospel.” –Philippians 1:12
You’ve no doubt seen the cartoon depicting a frog in the rain being swallowed by a pelican. Upon closer inspection, you may notice the frog choking the bird on the way down. I love it. The caption reads: “Never Give Up.” From the frog’s perspective, he had the pelican right where he wanted him.
Rain or shine, Paul kept a tight grip on the higher purpose of spreading the good news. Though deep in the belly of prison, Paul figured, “Good, a captive audience.” Can't you just picture him cracking his knuckles and clearing his throat? “Ahem, fellas…glad you’re here.”
Turning circumstances into platforms, Paul saw the storms of life as mere downpours of holy water. Let’s find courage in his example today, physically and spiritually. Oh, you may not be in prison, but are you being tested in some way? Perhaps you're behind bars of doubt and discouragement. If so, let's remember Paul and never quit. I say we crack our knuckles, clear our throats and make the most of the moment at hand.
--J.P.
NUTRITION TIP: Smarter Soup
Soup is good comfort food. But it is also a terrific way to get more veggies, so load up your chowder with aromatics like celery, carrots, onions and leeks. To help thicken the soup, sprinkle the veggies with flour and cook for 1 to 2 minutes before adding liquid. Starchy add-ins like potatoes, corn and beans will add texture, while their natural starches will also help thicken the soup.
If your favorite recipe calls for butter, swap half of it for canola or olive oil – you’ll still get the buttery flavor and a boost of the more heart-healthy kinds of fats. Shrink down the portion of bacon or make the switch to turkey bacon and you’ll shave off more calories from saturated fats.
Broth-based chowders have considerably less calories than ones made with cream. But if your moto is like mine -- “go creamy or go home” -- using half-and-half instead of heavy cream will save 500 calories and 60 grams of fat per cup. Since lighter dairy products (like milk and half and half) don’t stand up to high heat as well as cream, it’s best to add them towards the end of cooking to prevent them from separating and making the soup grainy.
PrayFit contributing nutritionist Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.
REDEEMED
August 23, 2011Read: Job 19
"I know my redeemer lives." --Job 19:25
In a recent sermon, my good friend Dr. Aaron Tyler said, "The story in the book of Job is a story that tests the foundations of faith." As you know, God allowed Job to be tested beyond belief. His family, wealth and even his health were taken from him. But like Dr. Tyler said, "Job suffered faithfully." And in a remarkable surge of faith Job said, "Etch this in stone...I know my redeemer lives."
Friends, we might be going through all kinds of tests -- from finances, to relationships, to our health. But may we follow Job's example, that even as our lives unravel or our bodies break, our foundation of faith remains. Oh, we may not have books written about us, but our little stories are no less important to God or those around us. And if you happen to be asked why you care for a body that will surely fade away, just remember Job as you say, "Because my redeemer lives."
--J.P.
GET DAIRY THIN
It’s not just a tagline: Milk does do a body good. So do cheese, yogurt and cottage cheese. A new study showed that women who followed a regular exercise program on high-protein, high-dairy diets lost more total fat – and more from their abdomen – than those on adequate-protein, medium-dairy and adequate-protein, low-dairy diets.
>> For more detail on the study, click here.
WE WEAR HIS NAME
March 4, 2011Read: Philippians 1
"For to me, to live is Christ, and to die is gain." --Philippians 1:21
Yesterday, we at PrayFit confirmed plans to promote, endorse and sponsor one of our favorite athletes. A champion in and out of the ring, Robert "The Ghost" Guerrero and PrayFit agreed to terms for his HBO Pay-Per-View televised fight on April 9. We are absolutely ecstatic. A man of God, a loving husband, and a three-time world champion, Robert Guerrero's trunks will carry a new logo: PRAYFIT.COM
In the middle of the ring and in the heat of battle, he'll be wearing our name.
You know as believers in the fight of our lives, we wear His name. With His blood, He stamped his promotion and endorsement on our hearts. He says, "He's mine! She's with me! I'm in their corner!" And any scars we show, we bear for Him. May the marks we bear point others to the cross. So whether it be at work, home, school or with your health, consider this moment the bell, and let's make it a good fight.
--J.P.
“Being a big believer in Jesus Christ, PrayFit gets me on track to start my day off in the right direction. In boxing there is no room for error. You have to be not only be physically prepared but spiritually strong as well.”
–Robert “The Ghost” Guerrero, 3-Time Boxing World Champion
PRAYFIT WEEK IN REVIEW
>> WORKOUT: Test your mettle and build your endurance with this run-based workout
>> REPORT: Pecans boost heart health
>> RECIPE: Healthy BBQ chicken pizza. Do we have your attention now?
>> NUTRITION: PrayFit rates five dairy-free alternatives to cow's milk
SHARE: Looking for quick-hit exercise and nutrition information, ideas and programming? Visit our new Fitness and Nutrition pages and be sure to use the new social networking features -- recommend, share, tweet, e-mail -- up top to help spread the word.
READ: "PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days," now available in stores, is a fantastic, fundamental guide for anyone looking for a renewal of faith and fitness. The book includes 56 days of daily devotionals, complete exercise programs for both beginners and intermediates, as well as full meal plans to speed your results. To pick up a copy for yourself or a friend, visit Barnes & Noble or Amazon today!
I'LL DRIVE
March 3, 2011Read: Psalm 139
"I praise you because I am fearfully and wonderfully made." --Psalm 139:14
"Jimmy, you drive." Those three innocent words used to cause me serious panic. Well, it wasn't so much what was said, but who said it. Growing up, whenever the family went anywhere, Dad drove. In fact, I can probably count on one hand the number of times he didn't. But on the other hand, when I got old enough to drive, he'd surprise me and want to take my truck.
Don't get me wrong, it wasn't so much the driving that worried me, but it was the condition of my truck. See, I wasn't a neat freak. Alright, that's putting it mildly. I was kinda messy. (My mom and Loretta are both nodding and shaking their heads right about now.) And whenever Dad caught me off guard, his disappointment in how I was taking care of the truck he gave me was like a dagger.
See, to Dad, that truck was more than something to get me from here to there. It was a gift that he practically built with his own hands. And my negligence might as well have been a blow to the gut. Speaking of, at PrayFit, we believe that our effort to be healthy, whether it be to lose weight or lower our blood pressure, is a way to show God just how thankful we are for the body He made to get us through life. Hypothetically speaking, if God asked us to take Him from here to there, in what condition would He find us? On second thought, that's not all that hypothetical after all.
--J.P.
DAIRY-FREE HEALTH A look at five alternatives to your traditional glass of milk
Whether it’s because of allergies or other personal or dietary reasons, many folks choose to avoid cow’s milk. For a while, soy was the only option at many stores – not anymore! We tested five types of milk alternatives for taste and nutrition.
The Criteria
For our taste tests, we typically sample the same product from various brand names, like peanut butter or nonfat vanilla yogurt. Since the most popular cow’s milk alternatives are made from very different ingredients, we are testing the five most common: rice, hemp, almond, coconut and soy. Each beverage was ranked using our 5-point scale (5 being the highest) and judged based on taste and nutrition information. Since many of the brands offer a variety of options like low fat, vanilla flavored and unsweetened, we chose the “original” version of each brand. We found that all were best served (very) chilled.
Rice Dream Organic Rice Drink Rating: 4.5 Cost: $1.99 (per quart) Nutrition Info per 8 fluid-ounces: 120 calories; 2.5 grams fat; 1 gram protein
Our Take: An overall great option if you’re used to skim milk. It’s surprisingly sweet even though it contains no added sweeteners. A watery consistency (just like skim milk) with some fat added from organic vegetable oils (safflower, sunflower and canola). It’s also very low in protein but fortified with calcium and vitamin D in similar amounts as cow’s milk.
Recommended Uses: Drinking plain or over cold cereal. You can also cook with it – there was a yummy-looking recipe for polenta on the box.
Pacific Hemp Milk Rating: 2 Cost: $3.99 (per quart)
Nutrition Info per 8 fluid-ounces: 140 calories; 5 grams fat; 3 grams protein
Our Take: We weren’t fans of this dairy-free option. It was thick and chalky with a sour, nutty aftertaste. It was sweetened with brown rice syrup and was fortified with 50 percent of the daily recommended amounts of calcium as well as hefty doses of vitamins D and B12. It was the most expensive and among the highest in fat, though the fat came mostly from the heart-healthy polyunsaturated kind.
Recommended Use: Smoothies
Pacific Organic Almond Milk Rating: 4.5 Cost: $1.69 (per quart)
Nutrition Info per 8 fluid-ounces: 60 calories; 2.5 grams fat; 1 gram protein
Our Take: A much more pleasing nutty flavor than the hemp milk with an easily drinkable consistency. It does have a strong almond flavor, which is fine if you like almonds. It was sweetened with evaporated cane juice and fortified with riboflavin, and vitamins A and D, but no calcium.
Recommended Uses: Chocolate milk, over whole-grain cereal, soups, pancake batter
So Delicious Coconut Milk Beverage Rating: 4 Cost: $2.00 (per quart)
Nutrition Info per 8 fluid-ounces: 80 calories; 5 grams fat; 1 gram protein
Our Take: Thick (almost too thick) and creamy with a mild sweetness from added dried cane syrup. There was really no noticeable coconut flavor, but since it’s made from the fruit, most of the 5 grams of fat per serving comes from the less healthy saturated kind. Added nutrients included calcium and vitamins A, D and B12.
Recommended Uses: In coffee or tea, smoothies, or frozen into ice cream and popsicles
EdenSoy Extra Organic Soymilk Rating: 4 Cost: $2.99
Nutrition Info per 8 fluid-ounces: 130 calories, 4 grams fat;, 11 grams protein
Our Take: Like all soy milk, this had a distinctive flavor and slight aftertaste. It did score some points for having far more protein than any of the others, but it did contain some added sweetener. Fortified nutrients included calcium and vitamins E, D, B-12 and beta-carotene.
Recommended Uses: Great for baking due to its high protein content – these banana muffins are proof.
TELL US: What’s your favorite variety of dairy-free milk? Post your thoughts in the comments below.
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RUNNING ON EMPTY
February 17, 2011Read: John 2
"But the temple he had spoken of was his body." --John 2:21
Panic. I was driving over a 10-mile canyon heading to an appointment today when I suddenly remembered my truck had less than 10 miles of gas left in the tank. After some quick math, sheer panic. Bumper-to-bumper traffic on both sides of a two-lane highway with less than enough fuel for the trip.
Do you ever start your day like that? I know I do. But running low on fuel is no way to travel, amen? The good news: when we put Him first, we'll never be empty. Today, let's make sure He runs through our thoughts before we run out the door.
--J.P.
EGGS: NO LAUGHING MATTER
A couple years ago, I was made fun of on the cable clip show The Soup because of something I said about starting your day off with eggs. Well, regardless of the laugh, the benefit of starting your day off with eggs is no joke.
Research shows that this jolt of perfect protein not only helps promote healthy muscle tone, but it also helps curb cravings for unhealthy food choices throughout the day. It seems that eggs, like another familiar breakfast staple, do a body good.
RELATED STORIES:
>> The Truth About Eggs & Cholesterol
THE COMMON TOUCH
July 28, 2010Read: Matthew 9 "She said to herself, "'If I can just touch the hem of his garment, I will be whole.'" --Matthew 9:21
If you've spent any time here on PrayFit, you've realized by now that we love America's pastime. We agree with Babe Ruth when he said, "Baseball is the greatest game God ever saw fit to let man invent." And after watching some good ball this weekend, we found another reason to love it even more. Ever notice that the managers wear the same uniform as the players? Think about it. There's not another sport like it. Ever see a football coach with a helmet? Or a basketball coach wearing a tank-top and shorts? No, baseball is the only sport where its managers blend in with the team.
I think Jesus could relate, because he chose to relate. Rather than standout among us, he blended in with us. Though He created the universe, His appearance was universal. He became our up-close-and-personal savior. In order to reach us, He let us touch Him.
--J.P.
NO BONES ABOUT IT
According to the National Osteoporosis Foundation, food remains the best source of calcium. Dairy products are high in calcium, while certain green vegetables and other foods contain calcium in smaller amounts.
For people who have trouble digesting dairy products because of lactose intolerance, lactose free dairy products and lactase enzyme pills are also available.
Calcium-fortified foods and calcium supplements are helpful for people who are unable to get enough calcium in their diets. Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have calcium that has been added. If you drink soymilk that is fortified with calcium, be sure to shake the container well, as calcium can settle to the bottom.
Daily Calcium Recommendations: >> Adults under age 50 need 1,000 mg of calcium and 400-800 IU of vitamin D daily. >> Adults 50 and over need 1,200 mg of calcium and 800-1,000 IU of vitamin D daily.
People who get the recommended amount of calcium from foods do not need to take a calcium supplement. These individuals, however, still may need to take a vitamin D supplement. Getting too much calcium may increase the chance of developing kidney stones in some people. According to most experts, the safe upper limit for total daily calcium intake from all sources is 2,000 - 2,500 mg. Need a gauge? One cup of whole milk contains 276 mg of the bone-building stuff.
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