Nutrient 2/27

Today :: Calcium

What does it do?

Calcium is the most abundant mineral in the body. So it’s no surprise that it has many important functions. Calcium’s primary role is to build strong bones and teeth. Calcium helps muscles contract, nerves transmit signals, blood clot and blood vessels contract and expand. These functions are so important that your body will extract calcium from your skeleton if you aren’t getting enough from your diet.

What are the best food sources?

Milk, cheese, yogurt, calcium-set tofu (tofu prepared with calcium salts; check the label), kale and broccoli are all good sources. If you are worried about the fat content in dairy foods, choose low-fat and fat-free versions, which are usually no different in their calcium content.

You may have heard that calcium from vegetables is not as available to your body as calcium from dairy sources. This is true to some extent. Calcium is poorly absorbed from some vegetables and beans, such as spinach, sweet potatoes, rhubarb, red beans and pinto beans. For example, just one-tenth of the calcium from spinach is absorbed compared to that from milk sources. However, just as much calcium is absorbed from vegetables in the kale family (broccoli, bok choy, cabbage, mustard greens) as from milk sources. While this is good news, keep in mind that some vegetables contain more calcium per gram than others. For example, you would have to consume much greater amounts of broccoli to get the same amount you might get from kale.

What happens if you don’t get enough?

Chronically low intakes of calcium can contribute to the development of osteoporosis, a condition of increased bone fragility that can up your risk for bone fracture. In the United States each year, 1.5 million fractures are associated with osteoporosis.

Growing individuals (infants, children and adolescents) who do not get enough calcium will be unable to achieve optimal levels of bone mass, thus putting them at increased risk for osteoporosis as they age.

You may be wondering, are there any signs of calcium deficiency before someone develops osteoporosis? Unfortunately, one of the reasons that osteoporosis sneaks up on you is because simple dietary deficiency produces no obvious symptoms.

What happens if you get too much?

Excessively high intakes of calcium from supplements have been shown to cause kidney stones and poor kidney function. High levels of calcium can also prevent your body from absorbing other minerals properly, such as iron, phosphorus and zinc.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Age Range	Recommended Dietary Allowance/Adequate Intake	Tolerable Upper Intake Level (UL)
Children	1-3 yr.	700 milligrams/day	2,500 milligrams/day
Children	4-8 yr.	1000 milligrams/day	2,500 milligrams/day
Males	9-13 yr.	1300 milligrams/day	2,500 milligrams/day
Males	14-18 yr.	1300 milligrams/day	2,500 milligrams/day
Males	19-30 yr.	1000 milligrams/day	2,500 milligrams/day
Males	31-50 yr.	1000 milligrams/day	2,500 milligrams/day
Males	51-70 yr.	1000 milligrams/day	2,500 milligrams/day
Males	> 70 yr.	1200 milligrams/day	2,500 milligrams/day
Females	9-13 yr.	1300 milligrams/day	2,500 milligrams/day
Females	14-18 yr.	1300 milligrams/day	2,500 milligrams/day
Females	19-30 yr.	1000 milligrams/day	2,500 milligrams/day
Females	31-50 yr.	1000 milligrams/day	2,500 milligrams/day
Pregnancy	< 18 yr.	1300 milligrams/day	2,500 milligrams/day
Pregnancy	19-30 yr.	1000 milligrams/day	2,500 milligrams/day
Pregnancy	31-50 yr.	1000 milligrams/day	2,500 milligrams/day

Nutrient 1/27

Biotin

What does it do?

Biotin is a water-soluble B vitamin that helps you transform fat, protein and carbohydrates in your food to energy needed by the body.

What are the best food sources?

Biotin is found in a wide variety of natural foods. Egg yolk, liver and wheat bran are rich sources. Generally, the more processed a food, the lower its biotin content. Bottom line: To meet your recommended intake, choose whole foods more often.

WHAT ARE SOME RECIPES THAT ARE GOOD SOURCES OF BIOTIN?

·         Balsamic & Parmesan Roasted Cauliflower

·         Breakfast Parfait

·         Chai Chocolate Pots de Creme

गहुबाट बनेका खाद्धपढार्थहरु  

·         Dark Roast Creme Brulee

·         Egg Thread Soup with Asparagus

·         Eggs Italiano

·         Golden Polenta & Egg with Mustard Sauce

·         Spiced Apple Butter Bran Muffins

·         Tunisian Vegetable Tagine

What happens if you don’t get enough?

In people consuming a healthy diet, biotin deficiency is rare. However, deficiencies have been reported in patients on tube feedings or in individuals who consume raw egg whites over a long period of time (e.g., athletes consuming large volumes of raw-egg protein shakes). Symptoms include loss of appetite, nausea, depression, weakness, fatigue, scaly dermatitis and loss of hair.

What happens if you get too much?

गहुका उत्पादन  

Thus far, no ill effects have been reported by humans eating large amounts of biotin. However, studies have not specifically looked at the harmful effects of excess biotin, so stick with the recommended intake level. It will give you all you need.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Age Range	Recommended Dietary Allowance/Adequate Intake	Tolerable Upper Intake Level (UL)
Children	1-3 yr.	8* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Children	4-8 yr.	12* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	9-13 yr.	20* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	14-18 yr.	25* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	19-30 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	31-50 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	51-70 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	14-18 yr.	25* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	19-30 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	31-50 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	51-70 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Pregnancy	< 18 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Pregnancy	19-30 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Pregnancy	31-50 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Lactation	< 18 yr.	35* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Lactation	19-30 yr.	35* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Lactation	31-50 yr.	35* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.

Nutrient overall Health.

Nutrient Library

Are you getting enough of the nutrients your body needs?

All of my friends , Find out our Nutrient Library. In it, you'll discover why these 27 essential nutrients are so important for your overall health. so daily I will update each Nutrient detail, every day.Thank you Shanta Dhenga 

Photo Shoot

Ready For Photo Shoot

Communication

 You are always free to call and talk about your photo shoot in advance of the session. The first and foremost thing you must remember is that you should be confident and have fun during your photo session. You will find our shoots relaxing and fun. One of our jobs is to talk you through the shoot to bring out your sparkling personality. Your job is to be enthusiastic and shine for the camera so that anyone seeing your photograph will fall in love with you.


Clothing
The focus of any actor's headshot should be "you" and not the clothing you are wearing. Therefore, avoid clothes that will distract the viewer. No loud patterns. No polka-dots. No stripes. Your photos will most likely be printed in black and white so you should think in terms of medium to dark solid colors. You should bring a variety of clothes (including the layered look and jackets). You and Scott will go over your selection before the shoot starts to determine the most appropriate look for you. We can always talk by phone before the session about any clothing ideas you might have. Think "variety" in making your choices - casual, dressy, elegant, scruffy, glamorous, etc.




Trends
Be very careful of "trends." If you are going to use your headshot for a one-time audition or special role, then feel free to be "extra creative." However, we recommend going with a standard headshot look and format if you are going to use your headshots over and over again.




Makeup
Please don't go overboard on makeup. Ladies, do your makeup as if you were going to dinner with a friend. And bring your makeup kit with you in case you need a small touchup during the shoot. Men, you will likely need nothing more than face powder, if even that. Face powder, for those of you who have not used it before, is used to reduce face shine from the oils in your skin.




Hair
Ladies, you might want to change your hairstyle a few times during the shoot. Your hair should match your clothing.
Men, you don't need to worry about hair as much. However, feel free to choose between the "wet" look, the "heartthrob" look or the "neat and groomed" dry look at any time during your session.




Smiles
You would be surprised how many people choose not to smile for their headshots.  Whether or not you smile depends on what type of entertainment work you are looking for with your headshot. We can discuss this at the time of your shoot.




Body Shots versus Close-up
If you are interested in trying to obtain modeling work, then you should have some 3/4 body shots so that casting directors and agents can see what you look like from the waist up. Typical headshots are close-ups that sell your personality.  We believe that your eyes are the most important aspect of these photographs and, as such, they will be the focus of the close-up.

Choosing Which Shots to Use for the Composite
This will likely be the hardest part of the entire session. Because we use digital film, we are generally able to show you a contact sheet shortly after we finish taking pictures. We will then be able to discuss which of the pictures will look good together, give the widest variety for the viewer to see and show off "you."


The Day Before the Photo Shoot

·         Prepare your selection and change of clothes

·         Assemble your hair accessories and makeup items

·         Call to confirm your session time

·         Get some rest

The Unexpected
Always, always, always be prepared for this. Some of our best photographs have come from the most unexpected poses, settings and moods. Be flexible, creative and fun!