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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, freelance writer, & plantbased food enthusiast.

                            How We Are Confusing Self-Love with Narcissism In This Generation How Traveling Can Drastically Improve Your Interpersonal Skills 10 Best Lumbar Support Cushions That All Desk Workers Need See How Your Brain Can Ruin Any of Your Workout or Healthy Eating Plans. One Small Action Separates Success From Mediocrity.

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                            Last Updated on February 18, 2019

                            13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                            13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                            Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                            Why is this so critically important to you?

                            The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                            Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                            1. Know That Fear Is Real, but Can Be Overcome

                            Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                            When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                            • The child who has to be physically dragged to their first day of school.
                            • The man facing the judge.
                            • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                            • The man as the surgeon says “count backwards from 10 Mr Smith.”
                            • The woman that’s told “We are sorry, we can’t help you.”
                            • The man that faces the empty circle of a gun and prays for his very existence.

                            These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                            Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                            Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                            2. Accept Your Fear

                            Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                            We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                            And here’s what can be done.

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                            3. Get Some Perspective

                            I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                            And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                            That girl will go far. Because she truly gets fear.

                            We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                            So look around you to get some perspective on your fear:

                            • Are you really at risk?
                            • Will this kill you?
                            • Which leads us on to..
                            • If the worse was to happen what would it be?

                            4. Hold a Hand

                            As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                            Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                            We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                            Ask yourself:

                            • If the worse were to happen, what would that be?
                            • Could that really happen?
                            • If the worse did happen, how would you recover?
                            • If the worse were to happen, what would you need to do next?

                            By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                            5. Know Whose Hand You Hold Either Physically or Emotionally

                            This helps with fears for the rest of your life.

                            Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                            The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                            It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                            For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                            Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                            6. Understand That There Are Some Things Fear Will Never Touch

                            I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                            Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                            Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                            Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                            Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                            Of all the billions of people on this planet, no one will have an answer identical to yours!

                            7. Process Your Fears to Carry on with Life

                            Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                            I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                            It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                            One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                            Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                            It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                            8. Assume the Worse

                            If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                            Think how naughty they felt to be doing something that was not allowed?

                            • Think about what age it may have made them feel?
                            • Think about how they feel about champagne?
                            • What special moments it’s been a part of in their lives?

                            And you can see how the assumptions they made about their “right” to have these things was not healthy.

                            When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                            Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                            9. Take a Fear That Feels Insurmountable Right Now.

                            If you were to repeat it to me out loud, what would you say?

                            Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                            Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                            10. You Are Not Defined by Your Fear

                            One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                            11. Go with Fear

                            When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                            I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                            Notice how they’ve found their hidden fears and want to face them?

                            One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                            However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                            We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                            12. Discover Great Skills in Your Scary Moments

                            And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                            The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                            What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                            13. Own Your Fear

                            Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                            We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                            You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                            More Resources About Fighting Fear

                            Featured photo credit: Ben White via unsplash.com

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