| In this series of articles we're looking at | | | | no fat. The American Heart Association |
| nutrition. So far we've talked mainly about | | | | endorses fat free and lowfat milk to reduce |
| desserts, meat and veggies....which are the | | | | fat in your diet, but still get nutrients you |
| three components of most meals.As we wrap up | | | | need every day.About three-fourths of |
| our focus on 'what to eat', we're going to | | | | Americans (or about 75%) do not get enough |
| examine what we should be drinking. If it's | | | | calcium in their diets. Nine out of 10 women |
| true that "we are what we eat, from our heads | | | | and 7 out of 10 men fall short of current |
| to our feet" then we can also accurately | | | | calcium recommendations.Many studies suggest |
| claim that we are what we DRINK!Make no | | | | that fat free or lowfat milk, as part of a |
| mistake about it.....IT IS ENTIRELY POSSIBLE | | | | lowfat diet, may help reduce the risk of |
| TO GET FAT BY SIMPLY CONSUMING TOO MANY | | | | hypertension. Hypertension or high blood |
| FATTENING DRINKS! Even if we closely watch | | | | pressure afflicts one in four Americans and |
| what we EAT, we can still do some severe | | | | is the leading cause of heart disease and |
| damage to our scale if we don't watch what we | | | | stroke. The American Heart Association |
| DRINK.Check out the facts on the following | | | | recommends fat free and lowfat milk.Chocolate |
| drinks:* Root Beer 12 oz. can = 180 calories* | | | | milk is just as healthy of a drink as white |
| Starbucks Caramel Mocha Whip 16 oz. = 470 | | | | milk. Lowfat and fat free chocolate milk |
| calories* Starbucks Pumpkin Spice Creme Whip | | | | packs in the same amount of calcium and |
| 16 oz. = 500 calories* Coca-Cola 32 oz. (fast | | | | nutrients as white milk, making it a great |
| food size cup) = 310 calories* Orange Juice | | | | tasting way to grow strong, healthy |
| 10 oz. = 140 calories* PowerAde 21 oz. = 140 | | | | bones.Drinking milk now helps prevent |
| calories* Skim Milk 8 oz. = 80 calories* | | | | osteoporosis when you get older. Osteoporosis |
| Water any size serving = 0 caloriesThe issue | | | | affects 28 million Americans and one in five |
| many of us have is that we regularly consume | | | | of those affected is male. Milk helps build |
| massive quantities of regular soda. The fast | | | | strong bones because it's rich in calcium and |
| food chains and convenience stores haven't | | | | vitamin D, which can double the amount of |
| exactly helped us in this area, | | | | calcium absorbed by your body. You should |
| either......the 'small' and 'regular' sizes | | | | drink more milk to help prevent |
| have been removed from many menus only to be | | | | osteoporosisMilk is a great nutrient package |
| replaced with 'SuperSize' and 'Big Gulp' | | | | of 9 essential vitamins and minerals, |
| sizes. (Whatever happened to the regular | | | | including calcium, vitamins A, D and B12, |
| 'gulp' size, anyway?) We've even seen some | | | | protein, potassium, riboflavin, niacin |
| gas stations selling a super-tanker 44 oz. | | | | (includes niacin equivalent) and phosphorus. |
| size soda, which packs at least 400 | | | | Milk provides good nutrition for your |
| calories!The important thing to note is that, | | | | body.The choice is clear: choose skim milk |
| from the above list, only skim milk gives us | | | | and water as your beverages of choice and |
| the protein and calcium we need without | | | | watch the pounds drop off! At only about 13 |
| attaching too many calories. Yes, the | | | | cents per serving ($2 per gallon), milk makes |
| Starbucks Caramel Mocha Whip has 13 grams of | | | | an economical choice as well.We'll see you at |
| protein, but at a cost of 470 calories (this | | | | the dairy case....Source: Copyright 2005 |
| is about 25% of the TOTAL calories a typical | | | | Pick Up The Pace. Permission is not required |
| woman should have in one day!).Now in | | | | for the distribution of Pick Up The Pace |
| comparison let's look at a double-serving of | | | | articles as long as they are used in their |
| milk (16 oz.) so that it will be the same as | | | | entirety, are properly credited to Pick Up |
| the Starbucks serving size: that same amount | | | | The Pace, and are accompanied by our website |
| of skim milk as 16 grams of protein (vs. 13 | | | | link: The information in this article and on |
| for the coffee) and only 160 calories!Calcium | | | | this site is for general reference purposes |
| is one of the nutrients most likely to be | | | | only and not intended to address specific |
| lacking in the American diet. The calcium | | | | medical conditions. This information is not a |
| found in milk helps build and maintain strong | | | | substitute for professional medical advice or |
| bones and teeth. This mineral also plays an | | | | a medical exam. Prior to participating in any |
| important role in nerve function, muscle | | | | exercise program or activity, you should seek |
| contraction and blood clotting. Each 8-ounce | | | | the advice of your physician or other |
| glass of milk provides 300 mg or 30% of the | | | | qualified health professional. No information |
| Daily Value (or recommended intake).The | | | | in this article or on should be used to |
| vitamin D found in milk helps promote the | | | | diagnose, treat, cure or prevent any medical |
| absorption of calcium and enhances bone | | | | condition.Tracie Johanson is the founder of |
| mineralization. Milk is one of the few | | | | Pick Up The Pace, a 30-minute exercise studio |
| dietary sources of vitamin D. Each 8-ounce | | | | for women, focusing on fitness, health and |
| serving of milk provides about 25% of the | | | | nutrition for maximum weight loss. Please |
| Daily Value.Lowfat and fat free milk have the | | | | visit for more information. |
| same nutrients as whole milk with little or | | | | |