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Eat To Strengthen Bones Without Any Consumption Of Dairy Products!

Eat To Strengthen Bones Without Any Consumption Of Dairy Products!

In order to improve and maintain your health, a well balanced diet and regular exercise is a necessity. But for individuals with dietary restrictions such as lactose intolerance, or a vegan or vegetarian diet, nutrients such as protein and calcium become more difficult to attain. That is the stigma anyway. The truth is that you can consume more than enough calcium in your diet without animal-based dairy products.[1]

Since infancy, the majority of us were raised drinking cow’s milk without complication. That is due to a mutation that causes an immunization to the adverse effects of dairy products. But those who are not able to develop this mutation suffer from what is known as lactose intolerance. If dairy products are consumed, their bodies go into rejection mode and it isn’t pretty. They must find alternate sources for calcium in order to reap the benefits that it provides for the body.

Some people choose to avoid dairy simply because it contains saturated fat, cholesterol, allergenic proteins, lactose sugar, and traces of contamination for a multitude of disturbing sources. So whether you choose to omit dairy for health reasons, moral reasons, or because your body simply cannot process it; there are still a number of plant-based resources where you can get more than enough calcium.[2]

Calcium helps to aid and control many bodily functions, and can cause complications if we do not consume enough.

So we know that we are supposed to get a sufficient amount of calcium daily.[3] But why? What does it do to benefit our bodies? Although there is some contradictory evidence that high levels of calcium actually may increase your risk of osteoporosis; that is likely linked to the intake of calcium through animal-based dairy products.[4] Until more information on the subject comes to light, we are going to stick to what we know. Calcium benefits our bodies by:

• Growing and maintaining strong bones and teeth,

• Nerve signaling

• Muscle contraction

• Secretion of hormones and enzymes

• Plant based calcium sources also contain vitamins C and K, as well as the minerals potassium and magnesium; also important for bone growth

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As you may have already gathered, not getting enough calcium can lead to a number of issues.[5] The average person needs to intake between 1000-1200 milligrams of calcium per day. Here’s what can happen to your body if you do not meet the recommended requirements:[6]

• Numbness in fingers and toes

• Muscle cramps

• Convulsions

• Lethargy

• Weak bones

• Loss of appetite

• Abnormal heart rhythm

Best Plant Based Calcium Rich Foods

Chia Seed Pudding

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    Just one serving of this powerhouse food (about 140 mg) contains 39% of your daily calcium intake![7] In addition to the bountiful amount of calcium, consuming this healthy treat will also provide your body with fiber, protein, omega 3’s, manganese, magnesium, phosphorus, zinc, vitamin B3, potassium, vitamin B1, and vitamin B2.

    Get the recipe here!!

    Sesame Seeds

      A little goes a long way with these tasty little seeds. In just one tablespoon, you are consuming 88 mg of calcium! These are super easy to incorporate into your diet as it is commonly used as a garnish or crust. Additionally, you can also consume tahini, which is a sesame seed paste.

      Amaranth

        You may have never heard of this grain, but it’s time to get familiar because this is a super food that you don’t want to miss out on. One cup of cooked amaranth contains 307mg of calcium. This is a go-to for vegans and vegetarians because amaranth is also very abundant in protein (it is one of the few whole proteins), iron and magnesium.

        Teff

          I’d like to think that I’m pretty well rounded in the culinary world, but this is a new one to me. One cup of cooked teff is packed with 123mg of calcium. It’s also very high in protein, making it a staple items for plant-based diets. Teff is abundant in fiber, magnesium, iron and B vitamins.

          Kale

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            If you’ve ever wondered what the sudden craze for kale was all about, it’s time to start paying attention. Not only is it super versatile and tasty, but just 100 g contains 205 mg of calcium. The additional benefits are too many to list in their entirety, but an abundance of fiber, protein, vitamin A, the vitamin B’s, vitamin C, copper, iron, potassium, magnesium, phosphorus, manganese, zink, and Omega 3 & 6, and a variety of essential amino acids just to name a few.

            Collard Greens

              As a rule, consume as many green leafy vegetables as possible. They’re very high in nutrients, and calcium especially. One cup of cooked collard greens has 268mg of calcium. The other nutritional benefits are fiber, protein, vitamin A, vitamin B’s, vitamin C, vitamin E, vitamin K, potassium, phosphorus, magnesium, omega 3’s omega 6, and a wide assortment of essential amino acids.

              Blackstrap Molasses

                Molasses provides 21% of our daily intake of calcium in just 3.5 ounces. Who knew that something so sweet could be so beneficial! There are also significant levels of potassium, magnesium, and iron. Incorporate the use of molasses into your meals to give it a hint of sweetness, a punch of nutrients, and absolutely no guilt!

                Tempeh

                  These interesting fermented soybean cakes can be quite tasty if prepared the right way. (Boiled, marinated, and pan seared.) One cup of tempeh contains 215mg of calcium. You can also find high levels of manganese, copper, phosphorus, magnesium, and vitamin B2 in here as well!

                  Turnip Greens

                    Don’t throw them away! The green tops to many plants such as turnips and beets are often discarded because people just don’t know the nutritional benefits that they offer. I make it a practice to crisp them up like kale chips. In my personal opinion they taste even better! One cup of cooked turnip greens will provide you with 197mg of calcium. But it doesn’t stop there! These leaves also offer protein, vitamin A, vitamin B’s, vitamins C, E, & K, copper, magnesium, manganese, and number of amino acids.

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                    Hemp Milk

                      Just one cup alone contains 460mg calcium! That’s more than a cup of dairy milk! And without all of the negative effects of animal proteins. This milk is very mild in flavor, and is preferred by many vegans and those who suffer from lactose intolerance. It is considerably to closest to cow’s milk in terms of viscosity, because many dairy-free milk can be a bit watery.

                      Hijiki

                        This stringy black seaweed is making its mark in common cuisine. Very popular in Japanese food, hikiji is typically used in salads, and has a delicious, not so slimy texture that can make other seaweeds a bit off putting. One cup alone contains 646mg of calcium! Winner, winner, seaweed dinner. This is by far the best plant-based source for calcium.

                        Tofu

                          Although there are mixed feelings about soy-based products and whether or not we should be consuming them; tofu is a good friend of the plant-based crowd. Not only is it a great supplement for protein, but one cup of tofu contains 516mg of calcium.

                          Spinach

                            Remember what I said about leafy greens? Well, here we are again. One cup of cooked spinach contains 288mg of calcium. Spinach also contains high amounts of fiber, vitamin A, vitamin Bs, vitamin C, vitamin E, vitamin K, iron, magnesium, manganese, and a whole lot of amino acids.

                            Featured photo credit: CaloriaBee via google.com

                            Reference

                            More by this author

                            Jenn Beach

                            Traveling vagabond, writer, & plant-based food enthusiast.

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                            Last Updated on November 18, 2020

                            50 Habits of Highly Successful People You Should Learn

                            50 Habits of Highly Successful People You Should Learn

                            If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                            That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                            Here’re 50 habits of successful people you should learn:

                            1. Believe It to See It

                            Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                            2. See Problems as a Wonderful Gift

                            While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                            3. Keep Looking for Solutions

                            Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                            4. Remember It’s All About the Journey

                            Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                            5. Feel the Fear and Do It Anyway

                            There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                            6. Always Ask Productive Questions

                            It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                            7. Understand the Best Waste of Energy Is Complaining

                            Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                            8. Don’t Play the Blame Game

                            Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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                            9. Maximize Your Strengths

                            Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                            10. Be in It to Win It

                            Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                            11. Know That Success Attracts Success

                            People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                            12. Actually Choose to Be Successful

                            Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                            13. Visualize, Visualize, Visualize!

                            You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                            14. Be a One-Off Original

                            Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                            15. The Perfect Time to Act Is Now

                            Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                            16. Keep Learning, Keep Growing

                            Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                            17. Always Look on the Bright Side of Life

                            Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                            18. Having a Bad Day? Do It Anyway!

                            We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                            19. Sometimes Risky Business Is Needed

                            Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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                            20. Accept Challenge All the Time

                            Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                            21. Make Your Own Luck

                            In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                            22. Ignite Your Initiative

                            While many people are reactive, successful people are proactive – taking action before they have to.

                            23. Be the Master of Your Emotions

                            Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                            24. Champion in Communication

                            Consciously working on effective communication skills gets anyone closer to success.

                            25. Plan Your Life Strategically

                            Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                            26. Become Exceptional at What You Do

                            To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                            27. Choose to Live Outside of Your Comfort Zone

                            While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                            28. Live by Core Values

                            Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                            29. Realize Money Isn’t Everything

                            Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                            30. Don’t Get Carried Away

                            Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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                            31. Self-Worth Is Not Tied to Success

                            Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                            32. Kindness Breeds Kindness (And Success)

                            Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                            33. More Humility, Less Arrogance

                            Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                            34. Change Opens New Doors

                            People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                            35. Success Requires a Healthy Body

                            It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                            36. Laziness Just Doesn’t Exist

                            Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                            37. Resilience by the Bucket Load

                            When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                            38. Feedback Is Just Another Chance to Improve

                            How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                            39. Your Vibe Attracts Your Tribe

                            If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                            40. Can’t Control It? Forget It

                            Successful people don’t invest time or emotional energy into things which they have no control of.

                            41. Swim Against the Tide

                            Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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                            42. Alone Time Is Valuable Time

                            More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                            43. Self-Standard Is Higher Than Most

                            Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                            44. Failure Isn’t Rationalized

                            While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                            45. Down Time Is an Important Part of a Routine

                            Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                            46. Career Isn’t Who You Are, It’s What You Do

                            Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                            47. Be Interested in Only the Path of Resistance

                            While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                            48. Follow Through

                            Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                            49. Invest in All Your Dimensions

                            We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                            50. Put Your Money Where Your Mouth Is

                            To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                            So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                            Bonus: 5 Bad Habits To Quit

                            More About Success

                            Featured photo credit: Juan Jose via unsplash.com

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