Hello, everyone! I'm back from hiatus and I hope you enjoyed the previous double-issue of the Being Alive Newsletter. There was so much information to include that I opted not to include my article so you could get as much information as possible. But now I'm back with another interesting and (hopefully) educational article for your perusal. As always, where to send me questions is located at the end of my article.

How much calcium does a person need per day?

Everyone needs calcium, but just how much depends on your age and nutritional guidelines. Your body stores 99% of its calcium in your bones and teeth to keep them strong. The remaining 1% is in your blood and tissues and is essential for life and health. But, if your body isn't getting enough calcium from the food you eat daily, the blood and tissues will automatically absorb the amount they need from your bones, potentially causing osteoporosis or osteoarthritis. Diane Werner, the Associate Food Editor of Light & Tasty magazine (premiere issue), states that "as a preventive measure the National Academy of Sciences Institute of Medicine recommends individuals get the following amounts of calcium every day:

I recommend increasing that dose to 2000 mg per day when dealing with HIV/AIDS, and the supplement source should be in the form of calcium lactate. Research has shown that this form is more easily assimilated by the body, and therefore more of the nutrient enters the bloodstream, where it is sent to whatever part of our body needs it at the time.

Ms. Werner goes on to say that "one way to add calcium to our diet is to drink milk and eat milk products like cheese and yogurt." If you are lactose intolerant, try the lactate-based products or supplement with a calcium lactate tablet (available in most market's health food or vitamin aisles.) Also, green leafy vegetables such as cooked spinach, kale and turnip greens are a good source, as are sardines with bones. There are simple recipes for preparing these calcium-rich foods in most cookbooks, especially ones that feature Southern or Country cooking. The magazine Light & Tasty has many calorie-conscious recipes using these green leafy vegetables.

I'm a very active person who is working full-time and I often have to resort to fast foods, especially breakfast, which I eat in my car on the way to work. Sometimes I also run out to get fast food for lunch, then I eat it at my desk. Can you suggest any fast foods that aren't drenched in fat?

In the March 13, 2001 issue of Family Circle there is an article describing the "10 Fat-Fighting Strategies (of Fast Food)":

1. One quick-and-easy way to narrow your choices and save fat and calories when picking items from a fast-food menu is to zero in on the vegetarian items.
2. If you're craving a menu item that contains meat, be sure that (the) meat is grilled or baked -- not fried.
3. Ask that dishes be served without high-fat dressings and sauces such as mayonnaise. To boost flavor and moisture and skim off calories, have mustard instead.
4. Looking for a quick way to load up on fruits and veggies so you don't have room for fatter foods? Take home some ready-to-eat chopped produce, which can now be purchased at many local grocery stores and convenience markets.
5. If you're going to have breakfast at a fast-food place, ask that it be served without the meat, which only weighs it down with more fat and calories (like bacon or sausage).
6. If your local fast-food restaurants don't offer vegetables, expand your horizons by visiting ethnic restaurants such as Thai, Indian and Japanese, that serve up flavorful vegetarian options as side and main dishes.
7. Start your meal with a broth-based soup and you may actually eat less, research suggests. (I don't recommend this for those who need to consume more calories per day. However, many restaurants now offer fresh, homemade soups that are loaded with healthy vegetables and sometimes pieces of chicken or beef.)
8. Don't turn a skinny salad into a diet disaster by drowning it in fatty dressing. Use nonfat dressing or lemon juice instead.
9. Jazz up the flavor of low-fat foods with a few spices. You might consider concocting your own mixture and stashing it in your desk drawer or car (in a cooler) so it's always at-the-ready to sprinkle on food (use those ice packs that you can rotate in the freezer. One small sized pack in a small cooler can keep foods cold for the length of your working day and/or the gym.)
10. Be prepared for mid-afternoon hunger pangs by having low-fat snacks on hand -- such as apples, pretzels and low-fat granola bars -- so you won't be tempted by the vending machine."

I'll try to include a listing of some of the major fast-food chain's Nutrient Lists in my next article.

A friend told me that wasabi (the green-hued nasal opener that in combination with pickled ginger complements Japanese food) can actually halt tooth decay. Is this true?

Well, I'm not an expert on dental hygiene, but a recent article in Men's Fitness (April 2001), suggests that "what doesn't kill you makes you stronger." Thus spake the German philosopher Friedrich Wilheim Nietzsche. The article goes on to say that "researchers at a food-science lab in Chiba, Japan, found that wasabi stops the growth of Streptococcus mutans, the bacteria responsible for creating cavities, by up to 100%." So if you can stand the runny nose and eyes, go for it! I've also noticed recently in Japanese restaurants that they are serving dishes with a white ginger, which seems to be much "stronger" than the darker colored variety. Upon asking the server I was told that the white ginger is in fact more potent than the pinkish one. So if you are sensitive to spicy or strong foods, as I am, you may want to ask for the darker colored ginger instead. Just remember, what goes in must come out!

Well, that's all for now. Keep sending those e-mails and Supplemental Analyses Forms (some of your e-mail messages got trashed along with my hard drive a few weeks ago, so re-send if you have not gotten a response from me.) Until then, stay healthy, eat healthy, and stay connected!

Cary Alexander, MA, is a Nutritional/Fitness Consultant with over 13 years in the HIV/AIDS community. He has gladly volunteered his services to our organization since 1999. His article is in no way meant to be a cure, diagnosis, prognosis or treatment for HIV/AIDS or any other medical condition, but is purely for informational and educational purposes. You should always consult with your doctor or healthcare provider before modifying your diet or food intake. He can be reached via e-mail at caryalx@surfbest.net, or you may leave a message at the Being Alive office: 310.289.2551 or BeiAlive@aol.com

See also the Being Alive Nutrition Page

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