Including dairy products in your diet

Dairy products, if you can tolerate them, are great sources of calcium — which is necessary for strong bones and teeth — vitamin D, and protein. Protein, especially, is good for yoga-with-weights practitioners because it's a great source of energy and it helps to maintain healthy muscle tissue. Calcium also helps support healthy bone density.

When you consume milk, cheese, and yogurt, do so in moderation, or consume the low-fat and nonfat varieties of dairy products. Many dairy products are high in saturated fats, and saturated fat is a risk factor for heart disease; in women, it may also be a risk factor in breast and ovarian cancer. Try to purchase eggs (from free-range hens) that are high in omega-3 fatty acids. Studies show that omega-3 fatty acids are helpful against high blood pressure and heart disease.

High-quality yogurt and kefir are helpful additions to your diet. These cultured foods contain friendly bacteria — Lactobacillus acidophillus, Lactobacillus bulgaricus, and others — that make it harder for unfriendly bacteria to live in your gut. You can spot a high-quality yogurt because its label tells you that it contains "live bacteria cultures." Don't be shy about eating goat and sheep's milk products; they're rich in calcium and very good for your health.

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