How do you get a calcium

Milk allergy means dairy-free, but dairy contains some of the highest sources of calcium for growing bodies and bones.

While most (80%) children will outgrow a milk allergy by the age of 5, most milk allergies will resolve by adolescence. Meanwhile, during this time of growth and development, where do kids and teens manage to get enough calcium? And if you are an adult, how do you maintain adequate calcium intake?

If you are wondering why calcium is so important, it’s helpful to understand bone development in childhood. Bones develop at a rapid pace during childhood and adolescence and this time frame is known as the peak bone growth phase of life.

Essentially, like a bank, calcium from the food we eat is deposited into bone, helping them grow and strengthen. During the second and third decades, this process is at its greatest, something called peak bone growth. After young adulthood is reached, bone accumulation stops and the name of the game is bone preservation.

Bone density is preserved when enough calcium (and vitamin D) is consumed daily. When bone growth is completed, the bone bank withdrawal system kicks in. If low amounts of calcium are consumed, the bone bank offers up calcium for the normal functioning of other tissues, especially the heart and muscles. Therefore, it is important to build bones when you can, during middle childhood and adolescence, and maintain the integrity of bone in adulthood, partly through adequate consumption of calcium-containing foods.

Here is the Dietary Reference Intake (DRI) for calcium among all age groups, according to the Institute of Medicine (IOM):

  • 51-70 year old males: 1,000 mg calcium per day
  • 51-70 year old females: 1,200 mg calcium per day
  • >70 years old: 1,200 mg calcium per day

When you have a food allergy to milk, the consistent and adequate intake of calcium can be compromised, and this can be a real concern during those peak bone-building years. In fact, girls from ages 9-18 years are at particular risk for poor bone health, as intake data consistently shows this age group is missing out on enough calcium in the diet. Girls with food allergy to milk are at an even higher risk.

Milk substitutes can be a source of calcium, but not all milk substitutes are created equally. Some, like soy milk, will have similar calcium amounts per cup as cow’s milk (about 300 mg per cup), while others may vary in their calcium load. Plus, calcium is added to alternative milks and may come out of solution. In other words, the calcium may settle to the bottom of the milk container. Be sure to shake your alternative milk prior to drinking, and read the ingredient label to get the most calcium per cup you can find in your dairy-free alternative.

Workout for health

The fact is, if you’re like most guys, you don’t do many standing ab exercises; instead, you probably do moves like planks, side planks, sit-ups, crunches, etc., which are all performed on the ground.

Targeting your midsection while standing on two feet, however, gives your core a completely different stimulus: it forces your abs to stabilize against movement and transfer energy from your lower body to your upper body, which is the way we really use our core.

Think of it this way: When you play basketball or soccer, you’ll NEVER get on the ground and do a plank. (I hope.) Instead, you use your core while on your feet, running, sprinting, or pushing against an opponent. That’s where standing ab exercises gives you an advantage in your workout.

And by doing several movements in just four minutes, you’ll throw a tremendous amount of stimulus to your abs for more growth — it’ll feel like one long set.

How The Workout Works

In four minutes, you’re going to blast your core with five different exercises. (This workout actually gets less complex over time, so you don’t have to worry about injuries when you’re fatigued.) To save time, make sure to set everything up beforehand so you can run through these movements quickly.

Do NOT arch your lower back like Donald Duck when doing these exercises. That actually turns off your abs and shifts the pressure onto your spine and spinal erectors. (That’s bad.) Instead, keep your lower backflat so you actually target those deep core muscles that keep you safe and injury-free.

Finally, do this workout 2-3 times a week after your main workout for that day. Since you’re racing through these exercises in four minutes, you’ll get a nice fat-burning cardio effect too, which makes it a great finisher.

Place one end of a barbell in a landmine. At the other end, stand facing the landmine, grab the other end with your arms extended, and start with the barbell end about eye-level. Twist the barbell to one side without turning your hips or shoulders and keeping your arms as straight as possible. Alternate sides. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there.

A2) Kettlebell Windmill, 8 reps each side

Hold one kettlebell overhead and stand with your feet shoulder-width apart and toes pointed away from the kettlebell. Bend at your hip and lower your torso to the side. Keep the kettlebell over your shoulder and your lower-back flat. Use the back of your bottom hand to trace your forward leg. Keep the back leg straight and watch the kettlebell throughout.

A3) Low-to-High Woodchop, 8 reps each way

Set the cable machine to the lowest height. While standing in a split-stance, turn your shoulders and hips at the same time, while keeping your arms straight throughout, and finish with your hands above your head. Make sure to keep the cable handle in front of your chest while turning. Just like with the horizontal chop, spin your feet and twist your hips so that your lower spine stays stable.

A4) Wide Stance Anti-Rotational Chop, 8 each side

Set a cable bar or rope attachment at chest-height. While facing perpendicular to the cable, stand extremely wide (almost as wide as possible) and grab the bar or rope at both ends. Drag the bar or rope across your body while keeping both your arms locked out. Do NOT twist your body — your torso should remain motionless throughout the chop. Finish your reps on one side and switch sides.

A5) Single Arm Farmer’s Carry, until you run out of time

Grab a heavy dumbbell or kettlebell with one hand, keep your chest up and shoulder blades squeezed, and walk. Every 15 yards (roughly 15 steps),

Sculpting back exercises for women

It’s not often that we think about what’s going on with our back — since we’re usually the last person to see it. Couple that with the fact that plenty of women still buy into the myth that lifting too many weights can bulk you up, and it makes sense why back exercises for women still have an air of mystery around them.

But seriously, guys. We know a lot more about the human body, and especially the human woman’s body, than we did even 10 years ago. We know that weightlifting isn’t just for men. Lifting weights may help you burn fat and increase your resting metabolic weight (the number of calories that your body burns at rest), along with reducing your risk of heart disease and osteoporosis.

For all those health benefits and more — plus a really, extra good-looking back — these five back exercises will get you started:

1. Dumbbell single-arm overhead squat

This is a full-body exercise that will make you feel strong from head to toe. You work your legs with the squat while targeting your upper and lower back with the overhead lift.

  1. Hold a dumbbell in each hand, one dumbbell weighing twice as much as the other (e.g., if one dumbbell is five pounds, the other should be 10 pounds). Stand with your feet shoulder-width apart and toes pointed straight ahead.
  2. Hold the light dumbbell overhead in your nondominant hand, with the heavier dumbbell between your legs, keeping both arms straight. Push your hips back and lower yourself until your upper thighs are parallel to the floor, holding the lighter dumbbell straight up over your shoulders, tightening the back of your shoulder and upper back muscles. Keep your abs pulled in tight.3
  3. Rise back to the start position and do one to two sets of 15 repetitions each. Switch arms and repeat.

“This move is effective because it works multiple muscles at once. You can get more bang for your buck! It tones your upper back and shoulder area and even works your core — bonus!” Marks advises, “Be sure to keep you belly button drawn into your spine the entire time to engage your core. Don’t let your knees go past your toes when you squat.”

2. Dumbbell one-point row

This exercise works your back and core muscles while challenging your balance. If you find it too difficult, perform the row with your toes touching the floor.1

  1. Holding a dumbbell in each hand, balance your weight on your left foot, bending forward at the hips and raising your right leg so it forms a T with your torso and left leg. Your chest and right leg are parallel to the floor and your shoulders are square to the floor.2
  2. Hold the weights below your shoulders, arms straight (remain balanced on your left leg). Pull the weights straight up to your sides, keeping your shoulders square to the floor, and squeeze your shoulder blades together.3
  3. Slowly lower weights to start (you are still balanced on one leg) and repeat for eight repetitions. Switch legs and repeat for eight repetitions. Do two sets.
Angie Sloan, World Gym’s Global Fitness Ambassador, says that while the one-point dumbbell row is a more advanced back exercise that requires balance, it can be “extremely effective for targeting the mid-back muscles and recruiting the core muscles to maintain your balance.”

Are you a Neurotic

Neurotic folks generally have a bad reputation. They’re regarded as high strung, tense or moody. They over-think every situation. They don’t let things go easily.

By all definitions, being neurotic isn’t considered a good thing (after all, the behavior is associated with some risks to health and happiness). However, the trait isn’ttotally negative. Those who have a healthy handle on their neurosis may actually benefit from their overactive minds and their raw emotion in ways that others can’t.

Below are just a few truths about what it really means to be neurotic.

1. “Going with the flow” feels uncomfortable.

It’s challenging for a neurotic person to roll with the punches. Neurotic people are planners because they tend to avoid unwanted surprises. While it can be to their benefit to learn to go with the flow a little more, their preparedness isn’t always a bad thing. Who else can you trust to plan that co-worker’s birthday gathering?

2. They can be fierce friends.

Neurotic individuals want to make sure they tend to everything and are hyperaware of how they are perceived by others. This kind of person won’t forget to call you on your birthday or will send you a congratulations card when you get a promotion. It’s this level of conscientious behavior that could contribute to what researchers dub as “healthy neuroticism.”

3. Being neurotic can make them healthier.

Those who have a good combination of conscientiousness and neuroticism may reap a few wellness perks. Research shows these healthy neurotics may “have fewer chronic health conditions, they have healthier body weights, and they have lower levels of inflammation,” Nicholas A. Turiano, a postdoctoral fellow in the Department of Psychiatry at the University of Rochester Medical Center, previously told HuffPost.

4. They tend to get anxious.

It’s no secret that anxiety isn’t necessarily a positive emotion, but healthy neurotics may use that stress to their advantage. “Those high in conscientiousness may have anxiety but it is not making the person freeze while they ruminate on their life problems,” Turiano told HuffPost. “They act on their anxiety and that is what motivates them to address what they have anxiety about.”

5. Romantic partners help them calm down.

Ever been around a stressed-out person only to see them instantly relax when their significant other steps in? It may seem like magic, but it’s no coincidence. Research published in the Journal of Personality found that a loving, romantic relationship may have a stabilizing effect on a neurotic personality.

6. Every decision feels monumental.

It doesn’t matter if it’s choosing a new career or what to order for dinner, every selection has weight and every decision has consequences.

7. Their neurotic habits might lead to higher intelligence.

Consider this a tiny silver lining to an otherwise negative characteristic. Stress — in moderation — may fuel performance and a small study from the SUNY Downstate Medical Center in New York suggests that worriers may score better on IQ tests than those whose anxiety symptoms were less severe. And if there’s one thing neurotic people specialize in, it’s worrying.

8. They overanalyze everything.

That passive-aggressive text message or that backhanded compliment is kryptonite for a neurotic person. They’ll spend a period of time thinking about what went wrong — and then even longer figuring out how to fix it.

9. They usually jump to the worst possible outcome.

Neurotic people tend to be glass-half-empty thinkers. According to a paper published in the journal American Psychologist, neurotic people have “tendencies to respond with negative emotions to threat, frustration, or loss.” Not exactly the most ideal reaction, but hey, research suggests a little pessimism can be healthy. Everything in moderation!

10. They’re extremely self-aware.

Neurotic folks are hypersensitive to their own thoughts, words and actions. This level of self-awareness can come in handy both personally and professionally if it’s in healthy moderation.

Just like every other personality trait, there are strengths and weaknesses. The difference is that a neurotic person is already overly familiar with their flaws and assets because they think about them so much — and that’s not necessarily a bad thing.

Clean Eaters Are Obsessed With

Here at Byrdie, health food trends (and yes, the occasional diet fad) are always worthy of exploration. So, when we started to see the unfamiliar term “aquafaba” popping up all over our favorite recipe boards on Pinterest, we knew it was time to investigate. Intrigued? Keep reading to find out why aquafaba is becoming the go-to ingredient of 2016!

What Is Aquafaba?