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Video Blog Posts

Tea Time: Electrolytes Take 3 - Magnesium

2/26/2019

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Magnesium
  • What it does
    • Cofactor for enzymes
    • Aids in energy production
    • Aids in bone development
    • Helps transport calcium and potassium into cells
  • How much we need
    • Toddlers - 80mg
    • Young kids - 130mg
    • Pre-teens - 240mg
    • Teens - 360mg (girls), 410mg (boys)
    • Similar for adults
  • Where to get it
    • Leafy greens
    • Legumes
    • Nuts, seeds
    • Whole grains
    • Milk, yogurt
    • Fortified foods like cereal
    • Supplements
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Tea Time: Electrolytes Take 2b - Calcium Supplements

2/19/2019

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  • Calcium Supplements
    • Reading food labels for elemental calcium...
      • ​%DV is based on 1000mg
      • Supplement labels also report elemental calcium
    • Calcium Carbonate
      • caltrate, viactiv, os-cal, tums/rolaids
      • take with food
      • might cause gas, bloating, constipation
    • Calcium Citrate
      • citrical
      • Might need to take more pills
    • No more than 500mg at a time
    • Make sure to get enough vitamin D
    • Avoid taking at the same time as iron, zinc, levothyroxine
  • Benefits
    • Prevent osteoporosis
    • Lower BP
    • Prevent preeclampsia
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Tea Time: Electrolytes Take 2 - Calcium

2/13/2019

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Calcium
  • What it does
    • helps build strong bones and teeth
    • helps release hormones and enzymes
    • helps with nerve conduction
    • Help with muscle contraction
    • Helps with normal heart rhythm
  • How much we need
    • Toddlers - 700mg
    • Young kids - 1000mg
    • pre-teens and teens - 1300mg
    • adults 1000mg
    • adult women over 50 and also men over 70 - 1200mg
  • Where to get it
    • Dairy foods
    • Fish with bones (canned sardines, salmon)
    • Some veggies (kale, broccoli - only a small amount)
    • Fortified foods (OJ, granola bars, cereal, dairy substitutes)
    • Supplements
      • Calcium Carbonate
      • Calcium Citrate
      • No more than 500mg at a time
  • Benefits
    • Prevent osteoporosis
    • Lower BP
    • Prevent preeclampsia
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Tea Time: Electrolytes Take 1 - Potassium

2/8/2019

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  • What are electrolytes
  • When do we worry about elecrolyte imbalance
    • Exercising - after the first hour
    • Excessive sweating
    • Dehydration
      • GI bug
      • ​Flu
      • Breastfeeding
Potassium
  • What it does
    • Help with cellular fluid volume
  • How much we need
    • Toddlers - 3000mg
    • Young kids - 3800mg
    • Pre-teens - 4500mg
    • Teens and adults - 4700mg
  • Where to get it
    • Fruits (dried fruit, orange juice, bananas)
    • Vegetables
    • Legumes
    • Potatoes
    • Meat and fish
    • Dairy (milk)
    • Nuts
    • Supplements
  • Benefits
    • Decreased risk of HTN
    • Maybe improved bone health
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    Note: Tea Time posts are created in collaboration with Accomplished Health & Wellness

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  • Home
  • About
    • Team Members
  • Services
    • Pediatrics
    • Intuitive Eating
    • Diabetes Program
  • Resources/Tools
    • Video blog
    • Cleaner Living
  • Work with Us
    • Testimonials
  • Contact