Getting Enough Calcium in Your Diet

Getting enough calcium in your diet is very important, especially for women because they are more susceptible to getting Osteoporosis. There are approximately 75 million people affected by Osteoporosis in Japan, Europe and the US alone. 1 in 3 women over the age of 50 will experience fractures related to Osteoporosis. 

How much calcium do I need? For most young women, the intake should be between 1000-1300 mg per day, postmenopausal women should be between 1200-1500 mg and men should be between 1000-1200. 

It is very important to take in the proper amount of calcium daily to prevent bone loss. It is very difficult to replace bone loss. Although there are treatments for Osteoporosis, there is no cure. For women, the bone mass peaks at the age of 30. From 30, the bone loss begins and as you get older, the acceleration of bone loss speeds up. 

The most common misconception about calcium is that it can only be found in dairy products. Many people think the only way you can get the right amount of calcium in your diet is by drinking milk, eating cheese, etc. There are many calcium-rich foods that are also rich in other nutrients too. 

It is also important to get the right amount of Vitamin D as well. Vitamin D aids in the absorption of calcium into the body. 

Here are a few lists of things you can eat/do to get the right amount of calcium and Vitamin D. There are many options suitable for any type of diet.  

-milk

-cheese

-yogurt

-salmon

-tofu

-collard greens

-almonds

-spinach

-white beans

-broccoli

-peas

-Brussel Sprouts

-sesame seeds

-bok choy

-oranges

-apricots

-figs

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The Tyson Method is growing quickly
I am currently training  4 new trainers. 2 here in LA and 2 in Canada.
We are planning on starting 5 new locations this Sept.


We are finishing writing up our certification and hope to start the training process with new instructors in Sept so they will be ready to instruct for  January of 2011.


We are launching  a new nutritional program this fall. I am really excited to be able to offer this to you all. 
#1- Body Reboot

This two week program is designed to help you reboot your metabolism and to learn the fundamentals of good nutrition for YOUR body. Every body is different, and each system works in a unique way. This detailed analysis will allow us to create an eating plan that is perfect for your lifestyle and your body. 

#2 - Good nutrition for life

This package takes our Two Week Body Reboot to a whole new level! The Good Nutrition for Life Package is designed to help you maintain and manage everything you’ve learnt in your first two weeks by using our nutrition tracking program.

After a lot of research we have found a product line to represent called rain nutrition.

It has much to offer and i personally love the energy drink.

I am working on a new power yoga routine to add into our mix. It is hard, but I think you will really love the results and the way you feel afterwards.

I am taking the last 2 weeks off from teaching to give my body the rest it needs.My 2 LA instructors will take over for me. I am going to take the down time to get ready for our new locations starting in Sept.

So that's the scoop

lots of love

Tami Tyson

Baby food!

One of the best ways to incorporate healthy eating into your child's diet is by making your own baby food.  You know what's in it, so there is no questioning the ingredients label.  The Well Fed Baby cookbook is one of our favorite "cooking bibles" because of its healthy, easy recipes and best of all, tested and approved by babies.
We chose to share this quick veggie soup recipe since babies at 8 months are ready to mix many veggies into one bite and have yet to learn the word "No."  This buys you some time to get more vitamins into their tummies, so chop, cook and puree away!

Directions:

• Place veggies into a large sauce pan and add enough water to cover them completely.
• Add the garlic and bring to a boil.
• Lower to medium heat until the veggies are nearly tender, about 15 minutes.
• Add the barely, rice or pasta and continue to cook until it’s tender.
• Puree in a food processor or blender.
• Serve Warm.

STORING – Follow these tips in learning how to store pureed baby food.
FREEZING

• Use new (sanitized or thoroughly cleaned) ice cube trays.
• Each cube is equivalent to 1 ounce. Fill each cube, cover with plastic wrap and freeze.
• Pop out the cubes as needed (place them into a bowl and allow them to defrost before heating and feeding)
• Remainder cubes can be placed into a labeled and dated freezer bag for future meals.

GLASS JAR

• Never freeze in a jar, unless it is made for freezing.
• Can only be stored in a refrigerator for 48 hours.
• Do not feed the baby directly from the jar. Take out individual servings and use another bowl.

Serves: Many Feedings!

BEAT THE HEAT Pregnancy summer comfort tips on how to stay cool and beat the heat! HEAT WATCH Signs of dehydration: Thirst Dizzy/lightheadedness Dry/chapped lips Dry skin Fatigue Constipation Less-active baby Heat cramps - Perspiring too many electrolytes leads to painful muscle spasms. Signs of heat exhaustion: Skin feels cool, moist, and pale Headaches Nausea Weakness Exhaustion Dizziness Mental confusion Rapid, weak pulse Shallow breathing Signs of heat stroke: Fever of 104 degrees F or higher Combative behavior Staggering Faintness The summer can dip into unbearable triple digits, and the only thing worse than being too hot is being too hot and pregnant.  Fluid retention may actually contribute to dehydration, making it a dangerous environment for your baby. Dehydration can cause your baby's heart to beat faster, and plus your baby is always 2 degrees F warmer than you are, without the ability to sweat to cool down.  Fetal heat stress is the most damaging during the first trimester, which could lead to common birth defects like heart problems and nervous system malformation.  Here are some tips for all women on how to beat the heat, plus some special tips for our preggo mommas. How To Keep Cool: Turn on the A/C and stay indoors from 10-4, the hottest part of the day. If you don’t have A/C, turn on the fans and close the blinds to keep the sun out. Stay hydrated- this is key in preventing heat stroke for all women.  Drink at least 8 glasses of water each day.  Drinking lots of water cools down your body, and counters the swelling in hands and feet that comes during pregnancy. Eat lighter meals, avoid cooking with the oven and make some healthypopsicles. Stay away from caffeine, which actually depletes your body of water (and can be passed on to your baby). Wear roomy, light-colored clothes made from naturally light fibers like cotton.

When leaving the house, pack light and combine errands.  Get help from your family or friends to carry the load. Bring along a mist spritzer or mini fan to keep you cool outdoors, and stick to the shade. Bring a hat and rest often. Workout in the evenings only, or at an air-conditioned fitness center. Swimming is a great way to cool off and get a workout. Avoid hot baths completely if pregnant, and only take a short, hot shower if you must.

SIMPLE HUMMUS

This healthy dip is filling and goes with just about anything!

INGREDIENTS 2 c of chickpeas, fresh 3c chickpea soaking water, set aside* 2 cloves are garlic, chopped 2 tbs of olive oil 1 tbsp white sesame seeds, toasted 2 tbsp lemon juice salt to taste Optional:  1/4 c sun-dried tomatoes, kalamata olives, tahini or marinated artichokes. ... Serve with salt-free crackers, veggies or whole wheat pita bread. Thicker consistency results in less mess for little fingers.

Talk about a dish with some major health benefits!  Hummus is a superfood;

not only is it incredibly good, it's also incredibly good for you.  Chickpeas

(a.k.a Garbanzo beans) star in this dish, and are chock full of fiber, folate,

vitamin B6, and iron.

We suggest using dried chickpeas versus canned since 50+% of the

valuable nutrients is lost.  Not to mention, canned beans contain 52%

more sodium.  It adds some soaking and cooking time, but keeping that

 nutritional value is way worth the wait!

Directions:

• Remove any damaged grains.  Wash chickpeas several times until water shows clear.
• Soak chickpeas in a bowl overnight. Make sure the water covers them all.
• Drain chickpeas and place into pot with fresh water.  Cook for 1 to 1.5 hours on med-high heat, removing peels and foam as they cook. When done, the grains should easily smash between two fingers.  Drain grains and set aside.  Save the cooking water to thin hummus later.*
• Heat olive oil in a pan and sauté garlic for a minute, do not let it brown.
• Place chickpeas into a food processor or blender with some of the cooking water.  Give it a few whirls.  Add remaining ingredients and cooking water as desired to bring the hummus to desired consistency.
• Salt to taste.
• Top with olive oil and parsley.

Serves: 16 oz