Archive of ‘Diet News and Updates’ category

10 Food and Drinks that are Unexpectedly High in Sugar

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Too much of anything is not good for our health. Especially consuming too much food and drinks that are high in sugar; this can lead to diseases like diabetes. A lot of us are carefully watching our consumption, but there are some food and drinks we wouldn’t expect to contain lots of sugar. We only expect that it needs to be sweet for the food to be considered as high in sugar. Some products that are labeled as “low-fat” and “light” actually contains more sugar than the regular one’s. So here are food and drinks you didn’t know that contains too much sugar:

  1. “Low-Fat Yogurt”

lowfat yogurt

Although yogurt is rich in nutrients, not all of them are good for you. There are a lot of so called low-fat yogurts that has too much sugar in them to enhance their flavor. A single cup can contain as much as 47 grams of sugar. Its better to have full-fat or Greek yogurt since it has more nutrients compared to low-fat and yogurt that has been sweetened with sugar.

  1. Ketchup

ketchup

This is unexpected for most of us, but this popular condiment is actually rich in sugar. Keep your portions smaller when using ketchup. A tablespoon of ketchup contains 1 teaspoon of sugar.

  1. Sports Drinks

sport drinks

These may seem to be a healthy option for most of us who are into an active lifestyle and sports. Although they are designed to hydrate and fuel the body, sport drinks actually has added sugars in them that are absorbed and used for energy. They are categorized as “sugary drinks” like soda and fruit juice, and are linked to obesity and metabolic disease. A 20-oz bottle can have 32 grams of sugar and 159 calories. It’s better to stick with water when you exercise, unless you’re an elite athlete or running a marathon.

  1. Granola

granola

Even though it is high in calories and sugar granola is often marketed as a low-fat health food. It contains oats as the main ingredient which has protein, fiber, carbs and fat. Despite that granola also contains honey and other sweeteners that add up to the amount of sugar and calories. 100 grams of granola can have as much as 6 teaspoons of sugar. Choose granola that has less sugar or try making your own. Mix it with fruits or yogurt, rather than consuming the whole bowl.

  1. Protein Bars

protein bar

These are really popular with fitness and health buffs. Protein rich food can make you feel fuller and help in weight loss. There are many healthier protein bars we can find, many still has up to 30 grams of sugar in them, also like to a candy bar. Choose a protein bar with less sugar or opt for high protein food instead.

  1. Canned Fruits

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Fruits have natural sugars in them. Canned fruits are sometimes peeled and added with sugary syrups to preserve them. Despite being a healthy snack, the process actually lessens the fiber in the fruit and increase the amount of unnecessary sugar in them. Canning also destroys Vitamin C since its heat-sensitive. Having a whole, fresh fruit is better than eating canned one’s. Opt for canned fruit preserved in juice rather than syrup, since it has lower sugar content.

  1. Barbecue Sauce

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Popularly used as a marinade and even as a dip, barbecue sauce contains sugar as well. 2 tablespoons of it can have 14 grams of sugar. Also as much as 40% of the weight of a barbecue sauce maybe pure sugar. Use it in moderation so that you won’t consume too much sugar. Check the labels and choose the sauce with lesser amounts of sugar in them.

  1. Breakfast Cereals

breakfast cereal

Cereals are an easy option for a fast and easy breakfast meal. Eating it every day can increase your sugar consumption. Cereals that are made for children have high amounts of sugar in them, as much as 12 grams for a small 1 ounce box. Choose a cereal that is high in fiber and doesn’t contain added sugar.

  1. Spaghetti Sauce

spaghetti sauce

There is added sugar in unassuming food like spaghetti sauce. Since they’re mostly made from tomatoes, they contain natural sugar in them, but most sauces have extra sugar in their ingredients. Always check the label and choose the one that doesn’t have sugar in the ingredients.

  1. Iced Tea

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It is usually chilled tea sweetened with sugar or flavored with syrup. Commercially prepared iced teas will contain around 33 grams of sugar per 12 oz serving, which is equivalent to a can of Coke.

Quick Cardio Workouts You can Do at Home

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Some of us skip cardio workout, since it tends to be time consuming. But, did you know you can achieve faster results from short cardio exercises. Going for a fast and energetic cardio workout can burn more calories and speeds up your metabolism better than slow and steady running. These short and intense exercises can improve you cardiovascular health as much as running. So here are the quick cardio workouts you can do at home:

The Leg Matrix

You should do 1 set of each workout without any rest and take note of the time it took you to complete the circuit. Then you can rest twice that time and repeat the circuit. If you can finish the first circuit in 90 seconds, skip your rest period.

1. Body-Weight Squat: 36 reps

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2. Body-Weight Alternating Lunge: 18 reps for each leg

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3. Boy-Weight Split Jump: 18 reps for each leg

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4. Body Weight Jump Squat: 36 reps

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Squat Series

You can repeat the series twice without resting. Do this for 3 rounds.

1. Body-Weight Jump Squat: To do this, lower your body until you thighs parallel the flow. After that jump as high as you can. Repeat this for 20 seconds.

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2. Body-Weight squat: Do as many reps as you can within 20 seconds.

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3. Isometric Squat: Lower your body until your thighs is parallel to the floor and pause. Hold the position for 30 seconds.

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Countdown

For this part you can choose between option 1 or 2. You need to alternate the two exercises without resting. For the first round, do 10 reps each. For the second do 9 reps, after that, do 8 reps for the third round and so on. Go as low as you can until you reach zero. If you reached zero, you will start with 11 reps for the second week.

Option 1

1. Single-arm Dumbbell Swing

In an overhand grip, hold a dumbbell at arm’s length in front of you waist. Bend at your hips and knees, and then lower your torso until it’s at a 45-degrees angle to the floor. Swing the dumbbell between your legs and then thrust your hips forward and swing the dumbbell up to the chest level as you stand. Then reverse the move, and repeat.

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2. Squat Thrust

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and then lower your body as low as you can into a squat. Now kick your legs backward so that you’re in a push up position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.

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Option 2

1. Body-Weight Jump Squat

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2. Explosive Push-Up

Assume a push up position; your hands should be slightly beyond shoulder width. Your body should form a straight line from your ankles to your head. Bend your elbows and lower body until your chest nearly touches the floor. Press yourself up with enough force that your hands leave the floor.

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10 Fitness Gadgets for Health Junkies

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Are you gadget savvy? Are you always on the look-out for the latest fitness or workout apps? If you’re not, then now is definitely the best time to start. There are lots of gadgets and downloadable apps available today that are handy in monitoring your heart rate, distance progress, and other vital signs, when you’re exercising. Check out these fitness gadgets that you could use to help you achieve your fitness goals.

Misfit Shine

misfit shine

This tiny activity tracker can be worn as a watch, pendant, or bracelet. It tracks your movements and activities so you can set your goals and monitor your progress with its corresponding app in your phone. The best part is, it’s also waterproof so you can use it when you’re into water-based workout routines.

HAPIfork

hapifork

Are you monitoring your eating portions and habits? If yes, then HAPIfork is for you. It has a built-in sensor that notifies the user through small vibrations when they’re eating too fast. This amazing fork gadget helps you reduce your eating pace, duration and even amount of food intake. It can also measure intervals in between fork servings per minute. The data can be tracked with the app that goes with it. HAPIfork is also dishwasher-friendly.

Finis Neptune

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Finis Neptune uses bone conduction audio to let you hear music without the need for ear buds. It makes clearer ad louder music even if you’re submerged underwater. Finis Neptune has 4GB built-in storage, rechargeable battery that last for 8 hours and an OLED screen. Perfect for fitness junkies who are also music addicts.

Sportiiiis

sportiiiies

This app is definitely for cycling enthusiasts. Sportiiiis can be mounted on your sunglasses and you can track your speed, heart rate, etc. via voice prompt with its Heads-Up display.

Fitbit Aria

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This is no ordinary weighing scale. Fitbit Aria also weighs your Body Mass Index (BMI) and body fat percentage. It allows up to 8 users, and stored data can be transferred to your computer with its wire-less connectivity. Fitbit Aria can also be sync with your smartphone to notify you whenever you reach a fitness goal.

Umoro One

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This high-tech bottle can release up to 1.5 scoops of whey-protein mix or other powders with just a push of a button. You won’t need to carry multiple bottles with Umoro One. With its built-in ‘ball’ you are assured that your powder is mixed well especially hard-to-dissolve ones. Perfect storage for your workout drinks.

Sensoria Smart Sock

sensora smart sock

This gadget gives feedback to the smart sock which then relays pressure signals in your ankle area. It also comes with an app that helps you track your movement and a virtual coach for tips on pacing and landing your feet correctly. Sensoria Smart Sock is washable and very comfortable.

Amigo Fitness Bracelet

amiigo

This band comes in two, one to be worn on your wrist, the other, strapped to your shoe, to capture both lower and upper body movements.  Amigo Fitness bracelet can differentiate movements from swimming, hiking, football and even with cardio and weight equipment. It can sync via Bluetooth and works with other apps as well.

Trace

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The perfect gadget for action sports enthusiast, Trace can be used for surfing, snowboarding and skateboarding. The device can be mounted your board where it can track the tricks you landed, speed, and height. The data goes to the smartphone app.

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter

ISpO2 Pulse Oximeter  tracks and trends blood oxygenation levels, pulse rate and Perfusion Index. It can be plugged to any iOS device, an ideal gadget for health buffs.

There you have it, lots of gadget options you can use to help you stay on track in your journey to a healthy life. Matched with commitment and perseverance, achieving those fitness goals you have set for yourself will surely become a reality in the very near future.

 

Healthy Food Trends for 2017

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We welcome 2017 by setting new goals and pursuing a healthier and better lifestyle. There will be new and exciting health trends this year. Food is definitely on top of that list. So if you’ve been eating clean and working-out hard last year you can watch out for the hottest food trends for 2017. This prediction features what food will be part of everyone’s healthy diet this year.

Plant Waters

Last year’s hit was coconut water. You’ll see more beverages made from artichoke (Phase 3) and cucumber (Phase 1, 2 & 3). These are great replacement to sports drinks as they are natural hydrators. Plant waters have lesser calories than Gatorade, as they only have 25 to 30 calories for 8 ounce sizes. They also have natural sugars present hence no artificial sweeteners is needed.

Riced Cauliflower

Health buffs who are into low-carb replacement for potatoes and pasta will love riced cauliflower (Phase 3). Some food manufacturers are already selling frozen versions of it. If you want a better version, make one at home. Grate raw cauliflower or chop it in a food processor. Riced cauliflower only has 20-38 calories, 4-6 grams of carbohydrates and has 2-3 grams of fiber per cup serving.

Chocolate in the Morning

Having something sweet for breakfast is normal, a 2016 study showed the people who ate chocolate at least once a week do better on memory and concentration tests. You can toss some dark chocolate chips in your oatmeal or yogurt for breakfast. Bear in mind that you still need to avoid the unhealthy ones, like a chocolate doughnut,  as they do not contain nutrients that are beneficial for you.

Healthy Power Bowls

With the combination of vegetables, whole grains and protein, you can’t go wrong with power bowls. They’re really hot on Instagram. As they get more popularity, bowl foods can be expected to be available on supermarkets and restaurant menus. Remember, read the ingredients, they are only as healthy as what they contain.

Purple Foods

Purple cauliflower, potatoes, asparagus (Phase 2 & 3), rice, cereal and other foods will be popular in healthy food stores. The purple color is based on anthocyanins, an antioxidant that helps lower the risk of heart disease and cancer. When buying these, always check the labels for calories, sugars and sodium.

Legume Based Pasta

For people who are looking for low carb and protein filled pasta-alternative, legumes like chickpeas (Phase 1 & 3) and lentils (Phase 1 & 3) will be a hit in 2017. These legume based noodles are high in protein and fiber.

Fitness Trends for 2017

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Do you plan on sticking to your New Year’s fitness and health resolution from last year or are you in the process of making new fitness and health goals for 2017? Before you decide, check out the workout fitness trends for 2017 we have collated that will surely be of help in your decision-making process.

  1. Mixed Format Class. This type of workout mixes cardio and strength training and is guaranteed to help you burn more calories. Hybrid format classes like Speedplay, Orange Theory, Yas and Barry’s Bootcamp are mixed multiple workouts done in one class. You can also opt to join classes that sticks to only one particular workout style for 45-60 minutes. Choices vary from doing yoga and spin in a single class, bootcamp-like training that combines floor work and multiple machines, or a mixed format HIIT session.
  2. Apps. Don’t have time to join an exercise class or group? Fret not, there are workout apps that you can download and work with at home. You can access it anytime and anywhere on your computer, cellphone or tablet at your convenience. Apps like Apptiv and Sworkit features on-demand training and coaching with various options of workout styles to choose from. Another app, ClassPass, connects users to the nearest fitness classes being offered.
  3. Boxing. This classic sport turned into an ultra-empowering and anxiety-reducing workout helps you kick ass and at the same time keep you in your best form. Many fitness enthusiast are enrolling in boutique boxing studios, beginner classes, and traditional boxing gyms. If you’re worried about getting in the ring, there are also studios that focus more on no-contact style.
  4. Megaformer. This is an intense workout that will make your muscles shake and burn for the next 72 hours. Also known as the Lagree Method, named after its creator, Sebastian Lagree, Although difficult and challenging, Megaformer is worth every effort you exert.
  5. Live-stream Classes. 2017 is the year for livestream videos. You can now join different workout session via livestreaming. Fitness studios are bringing the in-class energy and power to you in the most convenient way possible.

So you better get ready to sweat and get fit this year. Maintaining a healthy diet plus exercise, whether it’s trendy or not, will always do you good. Let losing weight, burning calories and getting fit be your mantra and let 2017 be the year for you and your health.

5 Christmas Gift Ideas For Fitness Lovers

After celebrating Thanksgiving Day, the Christmas season officially starts. It is time to start drafting your Christmas list and racking your brain as to what gift best fits the special people on your list. And since FMDC is an advocate for healthy lifestyle, we are all for giving something that’s not only memorable but also ideal health-wise . Below are Christmas gifts items we can give to our friends and relatives who are fitness enthusiasts.

5 Christmas Gift Ideas For Fitness Lovers

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1. Water Bottle that Tracks Your Hydration

We all know how proper hydration is important to our body. Water helps nourish your body and restore your health. If you find yourself having a hard time meeting your water requirement, this durable water bottle is perfect for you! This bottle is BPA-free and has 24-ounce water capacity. It has a built-in water intake meter that lets you track your water consumption every day.

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2. Adjustable Dumbbell System

One of the problems, if we chose to exercise at home, is the amount of house area gym equipment occupy, especially those set of dumbbells, as we do strength training on Phase 2. Higher weight means longer dumbbells and more space. But fret not, we’ve got the perfect solution for you. This adjustable dumbbell system has a selector pin that lets you change its weight in 3-pound increments. It’s more compact and balanced than traditional dumbbells and it’s padded handle provide wrist protection.

3. Smoothie Bottle Blender Maker

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Having too many accessories just to make your smoothie and then the hassle of  transferring it to your sports bottle? Cheer up, this all-in-one solution water will let you blend your favorite smoothie right, and straight into your sports bottle!

4. Garmin Vivofit Fitness Band

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This beautiful creation of an innovative mind will encourage you to maintain an active lifestyle throughout the day. This fitness band will blink a red bar when you’re inactive for a period of time. A great way to encourage you to keep moving!

5. Fast Drying, All Weather Sockssocks

 

These lightweight, breathable socks will keep your feet warm in the coldest winter, not only that, it will also cool your feet during summer and will never slip or budge. The manufacturers of these socks came from Vermont.  They carefully designed and manufactured these socks under extreme weather conditions to test its durability.

3 Workout Mistakes You Should Stop Committing Now!

Most of us undoubtedly frown in disgust whenever we hear the term exercise. We often see it like it’s some sort of punishment because we’re out of shape. You need to beat yourself into working out because you indulge yourself with unhealthy food cravings. You need to push yourself to the limit in order to lose weight to become acceptable to society. This kind of mindset has been instilled in our mind causing us to have a hostile attitude towards exercising.

workout mistakes

The truth is, exercising should never be tiring and exhausting. It’s supposed to be enjoyable and fulfilling. You should never feel miserable or be obliged to do it just for the sake of losing weight. How do we encourage ourselves to have a positive attitude when it comes to exercising?

It’s time to debunk these workout mistakes and refresh our mindset to formulate an effective workout regimen.

1. Exercise Isn’t all About Cardio

This certainly tops the list of our workout mistakes. While Cardio offers a lot of health benefits and goodness to our body, cardio is only one part of exercising. Cardio can only improve one section in our body. It can help improve our speed, cardiovascular endurance. But it cannot improve our strength and bone density.

Instead, what we need is a mix of exercise. Just like in eating, we need to mix our exercise to address our body’s specific needs.

That’s why fast metabolism diet uses mixed exercises that you need to do every phase. This varying workout regimen will help improve different sections in your body in order to lose weight. You won’t need to push yourself doing cardio 5-6 times a week just to lose weight.

2. You need to stick in Running to lose weight.

This is actually in relation to number 1. We’re all led to believe that cardio is the only way to exercise and lose weight. And when we talk about cardio, the only thing that comes to our mind is running. We need to run like crazy until we’re out of breath to lose some weight. We often feel miserable when we’re panting like crazy, pushing ourselves to move, run harder, only to find out we’re left behind in a race while our friends are running swiftly. Frustrating isn’t it?

Why do you allow yourself to suffer like that? If you don’t like running, then don’t do it. Doing something you don’t love and enjoy will only stress you out. And remember? When you’re stressed, your body will withhold those fats rather than losing them! Wasting all your efforts in vain!

Instead of running, you can do other cardio exercises such as dancing, brisk walking, hiking, etc. The same as with strength-training and stress-reducing activities in Phase 2 and 3. The most important thing is to get your body moving shed those pesky pounds off your body.

3. Giving Up Exercising Because It’s Exhausting

Just like in yo-yo dieting, we’ve also had our fair share of yo-yo exercising moments. That incredible motivation we have before we start hitting the gym. Then after a 30-minute session of intense workout, you feel sore, and beyond exhausted. That’s when your motivation to keep going starts to diminish. Until you found yourself . . . dang! Quitting on exercising and starting this horrid cycle again for the nth time.

If you feel like quitting, remind yourself again why you’re doing this. You’re doing this to lose weight and be healthy. And of course, don’t forget to pat your back for a job well done. You’ve come this far, every step you take is a process. Do you really want to stop when you’re so near to achieving your goal? I bet you wouldn’t want that.

So stop committing these workout mistakes. We recommend you to keep going and don’t give up until you reach your goal. In our next blog post, we’ll tackle some ways on how to make exercising more fun and enjoyable!

5 Healthy Foods That Will Keep You Awake and Alert

Keeping your focus while working after the weekend or after staying up late the night before can be quite a challenge. This might be a great time to know what healthy food to munch on to keep the brain up and running.

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What’s even better is that these options are not expensive, but rather easy to find and easy to prepare. So whether you’re in Manic Monday mode or just in need a jolt to jump-start yourself for the afternoon work, keep these healthy foods at hand.

  1. Smoothies. Use some fresh fruits like blueberries, avocados or raspberries. These fruits are good sources of vitamins and nutrients. Glucose, a natural form of sugar, is abundant in fruits, so if you’re planning to make smoothies, skip the sugar. Your blood sugar won’t spike up since it’s also loaded with fibers. Smoothies can also boost your short-term memory. Just remember to drink in moderation, or you’ll end up feeling tired.
  2. Pumpkin seeds. They’re cheap and easy to find. Keep a small pack on your table to munch on during work. Pumpkin seeds are rich in iron, zinc and other minerals that help transport oxygen to the brain and nerve cells, thus increasing brain activity.
  3. Herbal Tea. Skip the iced cold, sugar-filled frappe and stick to your herbal tea. The stronger the better. Avoid drinking too much though, otherwise you’ll find yourself feeling edgy. A cup of a warm tea will help you stay awake and focused.
  4. Dark chocolates and nuts (Phase 3). You can make a handy trail mix from these. Eat some dark chocolates and nuts whenever you feeling tired or sleepy. They are anti-aging and brain boosting snacks.
  5. Fish and Baked Sweet Potatoes. This could be your brain boosting meal for lunch. Choose fatty fish like salmon; they’re rich in Omega-3 fats that will boost your memory and slows down the brain’s decline as you grow older. Sweet potatoes give you solid energy that the brain needs for the day.

So whenever you feel tired and sleepy, eat some of these healthy food to keep you wide awake and focused. However, bear in mind that getting enough rest and exercise is still the best remedy.

5 Good, Healthy Habits You Should Apply to Maintain Your Weight

Shedding pounds off. This is the goal for most of our valued metabolism dieters who started on this journey, and while we’re ecstatic that we’ve finally lost the weight we’ve carried on for years, we also can’t help but feel anxious about it. There is always that underlying fear that we might gain back all the weight we’ve lost once we go back to our routine. We’re afraid that all our hard work would end up in vain.

healthy habits

But, fret not, fast metabolism dieters! We are here to help ease your fear and anxiety! We will help you maintain the weight that you’ve worked so hard for by applying our fast metabolism diet maintenance tips.

Aside from that, we’re encouraging everyone to apply these 5 good, healthy habits to help maintain your weight.

1. Ease Up

We all know how stress wreak havoc to our metabolism. So if possible, avoid any kinds of stress. We encourage everyone to take a walk for fifteen minutes to unwind and meditate. You can also take some breathing exercise, yoga, and massage to soothe your body. These stress-relief activities will promote the flow of oxygen to your body, keeping your metabolism up and running.

2. Drink a Glass of Water Before Your Meal

This tip should be easier for you now, considering the water requirement you need to take while in the diet. It will help to enhance your metabolism and suppress your appetite. It helps you keep your food portions under control.

3. Get a Good Night Sleep

We will never get tired of reminding you to establish a consistent sleeping schedule. A deep, good sleep and rest is crucial in repairing and restoring your health, preparing your body for the next day’s activities. If possible, keep your lights out. A well-ventilated room promotes quality sleep.

4. Eat Raw Veggies

Veggies are nutrition powerhouse by nature, and it’s more nutritious when it’s eaten raw. It is rich in fiber that promotes healthy digestion,and helps you avoid indulging to the temptation of second helpings. You can mix up veggies and eat them as salads or side dish on your meals. Find out more about cooking techniques below:

5 Ways To Make Food Healthier While On FMD Diet

5. Keep Moving

Even if you’re not following the phase-specific exercise anymore, seize every opportunity to move. Physical activities can help burn your fats and build your muscles, speeding up your metabolism in the process. You can apply these tips to get you up and running:

  • take the stairs instead of a lift
  • walk as you go to/from the office
  • do minor stretching in the office

With the right attitude and habits instilled in our life, we are going to keep the excess weight off and live a healthy lifestyle while enjoying the beauty and grandeur life has to offer.

Top 5 Best Food Sources of Calcium in The Fast Metabolism Diet

It is widely known to everyone practicing FMD to avoid the consumption of dairy products due to the fact that it impedes our desire to lose weight. The high sugar concentration found on lactose contributes more on gaining weight than losing them. However, there are unwilling dieters who are hesitant to give up milk (like caffeine). It’s because milk has long been part of their lives and a source of calcium.

Top 5 Best Food Sources of Calcium in Fast Metabolism Diet

How do we ensure that we’re still getting the adequate amount of calcium without having to drink milk? Are there any other alternatives?

Here are our top 5 best food sources that you can eat and are alternative sources of Calcium:

1. Kale

Kale contains about 300 mg of calcium that is equivalent to a cup of milk. The greatest catch is that you can eat kale in all phases, giving you an opportunity to maximize your daily intake. You can put up to 3 and 1/2 cup of raw kale in your salad recipes.

2. Oranges

Oranges are a great source of vitamin C, but did you know that they are also a great source of calcium? A single navel orange can already give you 60 mg of calcium. You can add orange to your morning smoothie on Phase 1.

3. Salmon

Aside from being a great source of Omega-3, salmon is also packed with this nutrient. Just a 6 oz serving of salmon can already give you 400 mg of calcium. You can eat canned salmon in Phase 3. Bonus tip: you can eat the bones too! They’re soft and edible.

4. Sardines

Three ounce serving of sardines will give you almost 400 mg of calcium. You can eat sardines on any phase, especially on Phase 2. Eat sardines on phase 2 as your snack and you’re already halfway to your 1000 mg of your daily requirement.

5. Almond milk

Almond milk is one of our healthy dairy-free milk alternatives in the diet. The reason is because although it’s not dairy, it is packed with calcium and vitamin D that promotes healthy bone growth. Same also with raw almonds.

Note: You can also add Himalayan or Celtic salt on your foods after you cook them. These salts can also contribute in upping your daily nutrient intake.

Let us already debunk the old myth that milk is the only main source of calcium for you. There are far, healthier foods where you can get more calcium and other nutrients than milk. Always consult with your physician to know your recommended nutrient intake.

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