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By Renea Jones-Hudson 15 Nov, 2023
Filling half of your plate with these over this holiday season will be a big part of your success story!
Calcium Counts
By Renea Jones-Hudson 09 Nov, 2023
Calcium plays a crucial role in overall health and well-being. It's well-known for its importance in building and maintaining strong bones, but its benefits extend further. Importance of Calcium: Bone Health: Calcium is vital for developing and maintaining bone strength, which is especially important for individuals in physically demanding roles. The military lifestyle, with its rigorous training and activities, places a lot of stress on the bones, making calcium intake crucial. Muscle Function: Calcium is essential for proper muscle function. It helps muscles contract and relax, critical for physical activities and exercises common in military training. Nerve Transmission and Blood Clotting: Calcium plays a key role in transmitting nerve signals and is also important for blood clotting, an essential function for healing. Sources of Calcium: Dairy Products: Milk, cheese, and yogurt are traditional sources of calcium. Plant-Based Sources: For those who are lactose intolerant or prefer plant-based diets, options like fortified plant milk (almond, soy, oat), leafy green vegetables (kale, broccoli, spinach), and tofu are excellent sources. Supplements: In cases where dietary intake might not be sufficient, calcium supplements can be an option. However, it's important to consult with a healthcare provider before starting any supplement regimen. Daily Requirements and Absorption: Recommended Intake: The recommended daily calcium intake varies by age and gender. Women, particularly those under 50, typically need around 1,000 mg per day, and this requirement can increase with age. Vitamin D Synergy: Vitamin D is crucial for calcium absorption. Ensuring adequate Vitamin D levels, whether through diet, sunlight exposure, or supplements, is essential for maximizing the benefits of calcium.
Toxic Triggers
By Renea Jones-Hudson 06 Nov, 2023
Integrating the following strategies can provide a holistic approach to Incorporating stress management, setting boundaries, and pursuing a healthier environment. This helps build resilience, maintain balance, and foster a sense of control over your well-being, which is essential for thriving in all areas of your life.  Stress Management Techniques: Mindfulness and Meditation: Can significantly reduce stress by promoting relaxation and staying present in the moment. Guided meditation, deep breathing exercises, and yoga can be particularly effective. Physical Exercise: Regular physical activity, whether it's structured workouts, jogging, or even brisk walking, helps in releasing endorphins, which are natural stress relievers. Exercise also enhances overall fitness, improving the ability to handle stress. Time Management: Effective time management is crucial for reducing stress. Prioritize tasks, set realistic goals, and break larger tasks into smaller, manageable steps. Relaxation Techniques: Activities like reading, taking a warm bath, or engaging in a hobby can provide much-needed breaks from stress. Establish Boundaries: Communication: Effective communication skills help express needs and boundaries clearly and assertively without being aggressive. This includes saying no when necessary and being able to articulate limits. Self-awareness: Encouraging self-reflection to understand personal limits and needs. Recognizing signs of stress or discomfort helps identify when boundaries are being pushed. Support Networks: Build and maintain a strong support network that can provide a sounding board for discussing challenges and finding solutions. Find Healthier Environments: Assessment Current Environment: Assess both work and home environments to identify sources of negativity or stress. Seeking Positive Influences: FInd environments and communities that align with your values and support your well-being. This includes supportive peer groups, engaging in community activities, or finding spaces that offer peace and comfort. Change of Scenery: Sometimes, a change of scenery can be a powerful tool. This could mean redecorating a living space to make it more calming, finding nature-rich areas for relaxation, or even considering changes in their professional environment if it's toxic.
By Renea Jones-Hudson 29 Sep, 2023
Recipe of the week
By Renea Jones-Hudson 28 Sep, 2023
By Renea Jones-Hudson 22 Sep, 2023
Recipe of the week
By Renea Jones-Hudson 15 Sep, 2023
Recipe of the week
By Renea Jones-Hudson 14 Sep, 2023
By Renea Jones-Hudson 08 Sep, 2023
Recipe of the week
By Renea Jones-Hudson 07 Sep, 2023
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