Diet & Weight Loss

10 ways to get enough calcium if you're lactose intolerant

Carolyn — Fri, 02 May 2008 13:08:55 -0700

May 2, 2008
by: Sylvia Marten

May is National Osteoporosis Month, so now is a good time to take a look at your diet and figure out if you're getting enough calcium and Vitamin D to keep your bones strong and back straight for decades after you get your AARP card.

In general, the recommended daily allowance (RDA) of calcium (for women -- who need more than men and tend to be the hardest hit by osteoporosis) is between 1,000 and 1,200 mg. A serving of milk is about 300mg of calcium, so you're supposed to be drinking three glasses of milk per day. If you're not, then you're probably not getting enough calcium.

But what should you do if don't care for milk… or if you're lactose intolerant? What if you're counting calories and just can't squeeze the extra into your diet?

Don't fret. Here are 10 tips for adding and keeping that important calcium in your daily routine.

Quit drinking soft drinks. High phosphate levels in the blood (which can be caused by consuming large quantities of pop) leach calcium from your bones and prevent the absorption of new calcium.
Get enough Vitamin D. Calcium is absorbed by the body and used only when there is enough vitamin D in your system. A balanced diet should provide an adequate supply of vitamin D from sources such as eggs and liver. Since most people don’t care for liver, go ahead and enjoy your omelets (and add some spinach!)

Don't forget that sunlight also helps the body naturally absorb vitamin D, and with enough exposure to the sun, additional food sources may not be necessary.
Eat your beans (baked). One cup of baked beans has 154mg calcium (remember the target is 1,200mgs/day).
Canned Salmon. Three ounces of canned salmon contain 181mg calcium. Salmon also is an excellent source of omega-3 fatty acids.
Calcium fortified foods. Many foods are now calcium-fortified. You can find calcium fortified soy milk, almond milk, rice milk, orange juice, cranberry juice, breakfast cereals, breakfast bars at almost every grocery store.
- An 8oz glass of calcium-fortified orange juice provides about 300mg of calcium – which is about the same as a single serving of milk.
- One cup of calcium fortified soy milk has nearly 300mgs of calcium AND can be used over calcium fortified cereal. Two great sources of calcium in one meal.
Oatmeal isn't just for breakfast. One cup of oatmeal not only provides 100–150mg of calcium, it is also a versatile add-in to many other foods and can be used to goose up the calcium quotient in your breakfast cereal, added to yogurt, or even mixed in with your favorite baking recipes.
Eat your veggies... especially spinach, broccoli and dark green leafy vegetables. Kale, parsley, broccoli, spinach and other dark green leafy veggies each provide about 100mgs of calcium per serving. In addition to just making an effort to eat your greens, you can also try substituting raw spinach for iceberg lettuce on your sandwiches and in your salads.
Go Nuts. Almonds and brazils nuts contain about 100mgs of calcium per serving and are both recommended snacks for people on low carb diets.
Drink your latte. My personal favorite! A Starbucks Grande latte provides almost half your daily calcium needs and is such a pleasure. If you’re lactose intolerant, you can get your latte made w/ soy instead of cow milk.

If the gourmet fancy coffees wreak havoc with your budget, just mix a cup of regular coffee with a cup of milk (or skim milk to reduce the calories, or soy milk to eliminate lactose) – microwave the milk first to make your homemade latte nice and hot.
Take an Over-the-Counter Calcium Supplement. You can add a calcium supplement like Os-Cal® or even Tums® to your daily routine to make up the calcium gap. Word of caution… Just because a single Tums has 200mgs of calcium doesn’t mean you can take 5 a day to meet your RDA. It is ultimately and primarily an antacid, not a calcium supplement, and as such it can have a detrimental effect on your digestive system if taken long term.

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The Ultimate in Multi-Tasking - Lose Weight While Working at Your Desk

spine-health — Tue, 29 May 2007 18:48:49 -0700

May 29, 2007
by: Stephanie

If it works, this could be the best weight loss invention yet - the ability to easily burn almost 120 extra calories per hour while working at your computer.

The origin of this thinking comes from Dr. James Levine, an endocrinologist at the Mayo Clinic, who found that any incremental movement, even fidgeting, burns extra calories. From this, he extrapolated that even very light aerobic activity would cause the body to greatly increase the rate at which it burns calories, a process called non-exercise activity thermogenesis.

To study his hypothesis, he invented a computer workstation that can be used while walking slowly - very slowly - on a treadmill, and recently released the results of a small research study that evaluated how many calories this would burn.

The recent study included 15 obese individuals - 14 women and one man - in their forties who did no regular exercise. Their average Body Mass Index (BMI) was 32 and percent body fat was 52%. Using the treadmill at 1mph burned 119 more calories per hour during the study than sitting while working, which would indicate that walk-working for 2 to 3 hours per day could lead to a weight loss of about 45 pounds in a year according to Dr Levine.

The author acknowledged that the study was limited by several factors, including its short duration, which did not extend throughout an entire workday, the small number of subjects, and the concentration of women.

My personal sense is that while this is attractive in theory, I would rather separate work and exercise. I much prefer the mood enhancing qualities from the endorphins produced by a good aerobic workout over low level activity.

Primary source: The energy expenditure of using a "walk-and-work" desk for office-workers with obesity. BritishJournal of Sports Medicine online.

Posted by: Stephanie Burke

Reversal: Now Milk Doesn’t Help With Weight Loss

Wed, 16 May 2007 19:12:49 -0700

May 16, 2007
by: Stephanie

The Federal Trade Commission has apparently advised US dairy producers to stop promoting the message that consumption of low fat dairy products spurs weight loss.

An advocacy group, the PCRM, said that two national dairy advertising campaigns overseen by the U.S. Department of Agriculture will stop claiming that dairy products cause weight loss because "such claims are not supported by existing scientific research."

The advocacy organization cited a May 3 letter from FTC, which stated that following discussions with the U.S. Department of Agriculture, it would "discontinue all advertising and other marketing activities involving weight loss claims until further research provides stronger more conclusive evidence of an association between dairy consumption and weight loss."

The PCRM claims that since 1989 there have been 35 clinical trials that have explored the relationship between dairy products and/or calcium supplements and body weight. Thirty-one found no relation; two indicated that milk and other dairy products actually contributed to weight gain. When I check the Journal of Clinical Nutrition Archives, the trial results that I viewed did not show any link between dairy consumption and weight.

My take? Always follow the money. Even in healthcare. "Non-profit" is a tax status, not an ethical standing, and even non-profit groups have to make money to pay employees, show membership growth, etc. The National Dairy Council had a job to do – stop the decline in milk consumption, and they used whatever science helped them with their marketing message. Maybe some day the science will show that there is or is not a link between dairy intake and weight loss, but to date it has not been proven.

Posted by: Stephanie

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