Bone health is really important, especially for women. It’s fairly difficult to eat the recommended three servings per day. That’s a lot of yogurt, and low fat cheese (if you don’t like milk)!
But, there is an alternative.
One effective way to get the 1000 milligrams of calcium from dark greens than from milk, says Brenda Davis, R.D., co-author of Becoming Vegetarian.
You can also drink low-sugar, calcium fortified orange juice (watch the calories in fruit juice can really add up quickly).
You can utilize calcium supplements. I was told by a nutritionist that you should not take calcium supplements at the same time that you take a multi-vitamin for optimal absorption of the calcium. You can take a second calcium pill at a different time of day (I take mine in the morning and my multi vitamin at bedtime).
Wednesday 8/25 Workout-
Elliptical- 30 minutes, 2.55 miles
Strength- Legs(At the gym)12 reps X 3 sets
Smith machine squats- 40 lb
Lunges 50 X 3 sets
Rear kick machine- 70 lb
Leg extension- 40 lb
Wednesday 8/25 Food Diary:
Breakfast-
1/2 cup non fat vanilla yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)
A.M. Snack-
Protein shake (151 cal)
Lunch-
Salad- spinach, zucchini, snap peas, green beans (60 cal)
turkey sandwich with 3 0z turkey on whole wheat with yellow mustard, tomato slice, spinach (210 cal)
P.M. Snack-
apple (67 cal)
3 tbls. almonds (190 cal)
Dinner-
5 oz Mahi Mahi (100 cal)
3/4 cup zucchini, yellow squash, onions, garlic (55 cal)
1/2 cup brown rice (180 cal)
Dessert-
greek yogurt, 1/4 cup bluberries, sprinkle of high fiber cereal ( 120 cal)
TOTAL CALORIES- 1354
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