The Calcium Paradox

The calcium paradox is that the US rates as one of the highest in both calcium intake and osteoporosis.

Clearly the problem is not that we are not getting enough calcium, but that it is not getting absorbed.

Science has named these factors as the main causes of calcium excretion:

• Smoking
• Air pollution (city living)
• Excess alcohol (one glass of wine can raise the amount of calcium excreted in the urine from the average 5mg up to 25mg)
• Excess sugar and refined carbohydrates
• Excess protein in the diet (mostly from excess meat)
• Excess caffeine (mostly in the form of coffee, soft drinks and caffeine pills. One cup of coffee can raise the excretion of calcium up to 75mg through urine)
• Phosphoric acid (comes mostly from soda) will cause the bones to leach out calcium.
• Stress will cause calcium excretion. In a relaxed state we generally release 5-10mg of calcium in our urine. A momentary stressful moment can cause for up to 75mg to be released.

What does this mean?

This is NOT about never having a glass of wine or never experiencing stress. However if we tend to have a couple of glasses of wine, a couple of coffees, a sugary snack, and we’re a little high-strung, these things add up on a daily basis.

Dairy Products:

For over 35 years research has shown that calcium from dairy products is more poorly absorbed than calcium from leafy greens, nuts, and seeds. While dairy might have other benefits, it is not optimal for calcium absorption. Unfortunately due to the dairy lobbyists, this is not what the general public is taught.

(To read more about calcium and dairy, read the article Truth or Dairy.)

Calcium Supplements:

Most calcium supplements are made form calcium carbonate. This is the calcium found in limestone, chalk, and rocks. It is the same calcium that is mixed in the plaster on our walls. The body can only absorb up to 10% of it.

The Relaxation Response:

Bone density has been proven to increase with mental relaxation.  Most of us function on a low level of stress throughout our entire day.  This low-grade stress is the most commonly linked source of dis-ease.

Healing always begins with relaxing.

Related Article:
Food For Healing Broken Bones

Halva (Sesame Sweet Treats)

Halva is made from Tahini, Sesame paste, a high source of calcium.

2 1/4 cups almond meal* 

3/4 cup tahini

1/4 cup honey

1 Tbs vanilla essence

1 Tbs cocoa powder

Mix everything together except cocoa powder. Divide into 2 equal parts and mix one half with cocoa powder. shape the plain half into a square and press the cocoa half as a second layer over the plain base. Together, the mold should be about 3/4 inch thick. 

Refrigerate for a few hours before serving. 

Note: Instead of using almond meal, grind 1.5 cups of almonds in the food processor.

* Almond meal is available at a lowest cost at Trader Joe's.

Related Recipes:
Tahini Recipes
Tahini Sauce

Food Focus: Tahini, a calcium rich food

Tahini, tahine, tehina, or sesame paste is a paste of ground sesame seeds.

When used in Middle Eastern cooking, tahini is made of hulled, lightly roasted seeds. East Asian sesame paste is made of unhulled seeds.

Tahini paste is used in a variety of dishes. It is a popular condiment for meat and vegetables in Middle Eastern cuisine. It is also a main ingredient in soups, sauces, and as a spread. Most commonly we know Tahini as a key ingredient in Hummus dips and spreads.

Hummus

1 15oz can of chick peas
3 tbls. Tahini paste

2-3 tbls. lemon juice
1 garlic clove (optional)
½ tsp. salt
¼ tsp. pepper
1/8 tsp. cumin (optional)

Water as needed- use the water from the chick pea can (little less than 1/3 of a cup)
Blend all ingredients and serve.

Can be served garnished with olive oil and paprika and chopped parsley.


Tahini Dip, Sauce or Salad Dressing

With kale- another calcium rich food

This recipe can be thinned down to a salad dressing by adding more water or left thick as a spread or a dip:

¾ cup sesame tahini
5 Tbs. fresh lemon juice
1 small garlic clove, minced
3/4 – 1½ cups of water (depending on desired thickness)
½ - 1 tsp. salt (will vary with amount of water used)
A handful of finely minced parsley

Place tahini, lemon juice and garlic in a food processor with a steel blade, or in a blender. (This recipe can also be made in a bowl, stirring the ingredients in with a spoon).
While the motor is running, slowly drizzle in the water, checking every now and then for the desired consistency. Stir in salt.
Transfer to a small bowl a top with fresh Parsley.

Optional: If using a food processor you can add in half to a whole bunch of parsley, blending it into a yummy extra calcium tahini!

Store in the refrigerator in a tightly sealed container. Keeps for up to 5 days.

Honey-Tahini Sweet Potatoes

Cut sweet potatoes, toss in a drizzle of olive oil and bake at 400 for 45 minutes.
To prepare the sauce- mix tahini (ground sesame seeds) and honey (preferably raw honey), using about half the amount of honey than the amount of tahini. Mix in water a bit at a time until you reach a consistency you like. Poor over the baked sweet potatoes.

Sweet!

Spreading a layer of the raw paste (right out of the jar) on some bread and top it with honey.
Another favorite is drizzling some of the raw paste over some sliced banana and chopped dates.