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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Entries in Supplements & Vitamins (2)

Monday
Feb072011

Beyond Milk: Dairy-Free Sources of Calcium

Updated on Monday, February 7, 2011 by Registered CommenterKim @ Affairs of Living

Do you know that 2 cups of cooked kale has more calcium than a 1/2 cup of milk?

The government recommendation for adults ages 19-50 is 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of reasons you might not to drink milk, from personal preference to medical reasons.  If you avoid dairy due to intolerance or allergy, you may think that you don't have very many options to get adequate calcium. How wrong you are! A diverse diet of whole foods provides endless ways to get easily absorbable calcium, without having to take supplements.  

Maximizing Calcium Absorption

These suggestions are adapted from World's Healthiest Foods:

  • Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.  Fish oil, cod liver oil, salmon, tuna, sardines, liquid and pill vitamin D supplements, and various non-dairy milks fortified with D are good ways to get vitamin D in your diet.
  • High consumption of potassium reduces the urinary excretion of calcium.  To learn more about dietary sources of potassium, check out this post. 
  • High intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
  • Certain types of dietary fiber like the fiber found in wheat and oat bran, may interfere with calcium absorption by decreasing transit time (the amount of time it takes for digested foods to move through the intestines), limiting the amount of time during digestion for calcium to be absorbed. Dietary fiber also stimulates the proliferation of "friendly" bacteria in the gut, which bind calcium and make it less available for absorption.
  • Phytic acid, found in whole grains, seeds, nuts, and legumes, can bind to calcium to form and insoluble complex, thereby decreasing the absorption of calcium.  To reduce phytic acid content in these foods, soak your grains, nuts, seeds, and legumes before consuming. 
  • Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces. While research studies confirm the ability of phytic acid and oxalic acid in foods to lower availability of calcium, the decrease in available calcium is relatively small. 

Chickpeas pack 105 mg of calcium per cooked cup

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Friday
Jul232010

Tips for Kicking Caffeine

café crème, somewhere in France, 2007

All through high school, college, much of my career in advertising, leisurely brunches with friends, lazy Sundays, and adventurous travels, coffee was always my friend and close companion.  There were so many reasons I loved coffee.  I loved the flavor, treasured the ritual, adored the coffeehouse culture, and of course, appreciated the jolt of caffeine.  There was nothing like a hot cafe Americano with a splash of half and half on a cool fall morning, a full pot of French press on a lazy Saturday, an icy glass of cold press on a hot summer day, or a cup of dark roast after dinner.  If was staying away from home, and didn't have access to my own French press or espresso machine, I was scouring the sidewalks to find cup of the good stuff almost immediately after waking.  When I stayed with a friend down in my old college town, I would walk to the gas station before anywhere else was open to get my first cup of the day. Travels to France had me drinking café crème like each day was my last, and in Italy I frequently stopped in at cafes to stand at the counter with chattering locals and drink an espresso.  When I worked in Maui, I probably drank my body weight's worth of Hawaiian coffee beans. After being introduced to it by friends, I all but ritualistically worshipped Turkish brewed coffee, rather like sticky sweet dark gold.  And don't even get me started on how much coffee I drank on my first trip to Seattle, just before my health really went down the tubes.  

Can you tell I loved coffee?  

I've always struggled with moderation, and coffee was no exception. Looking back, I can see that I was totally  addicted to caffeine. Caffeine is a powerful drug - especially for those with pesky addictive personality traits (guilty, as charged).  To top it off, I had a constant supply of free coffee at work, so I didn't even break the bank fueling my habit. At my most addicted, I was up to around 6 or 7 cups a day, sometimes more. I just kept drinking....and drinking....and drinking....

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