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KITCHENCAVEGIRL's Photo KITCHENCAVEGIRL Posts: 52
12/6/11 7:44 P

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Millygrace, a million thanks! They sound too easy - I'm gonna HALFTA try them now. If I can make a decent batch with just S&P, I can start experimenting with all the other spices in my pantry. I am SO missing snacky-stuff (tho I've discovered that potato chips now smell better than they taste to me -- how weird is that?!) and something healthy AND snacky is all me! And I've got one of those spray pumps for the oil -- love the thing, don't you?

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MILLYGRACE's Photo MILLYGRACE Posts: 80
12/5/11 11:22 P

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Cave girl, kale chips are so easy! Just wash a big head of kale, cut out the thick middle stem things, tear into good size chunks (they kind of shrink up a little), toss with a little oil (I used my spray pump of olive oil), and then bake at around 300 or so for about 20 minutes. Long enough to get crispy, but not long enough to burn. Before you put them in the oven, you can season them with a little salt and pepper or something if you want, but the last time I made them, I forgot to add any seasoning and no one seemed to notice.

XENA47's Photo XENA47 Posts: 214
12/5/11 1:21 P

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I've been allergic to dairy for years and after about a decade of trying to meet the RDA with fortified Soy milk and greens, I pretty much concluded that the ridiculous requirements were a construct of the dairy lobby. So I quit worrying about trying to meet it but do veer towards calcium rich foods. I eat a lot of green smoothies, vegetable stir fries, almonds, and bone broths and lie out in the sun in the summer and take vitamin D in the winter, as well as trying to get about an ounce of organ meats a week. So far, despite years of avoiding dairy, my bones have somehow failed to dissolve.

Of course, the water in my area is chock full of calcium, depositing it readily in basins and caves all over the state. The idea that my body would let all that pass through without putting some of it to use seems a bit ridiculous...


Edited by: XENA47 at: 12/5/2011 (13:22)
"Hunger is fat leaving the body."


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KITCHENCAVEGIRL's Photo KITCHENCAVEGIRL Posts: 52
12/3/11 10:21 P

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Millygrace, I've heard of kale chips but don't know Thing One about them otherwise. I've boiled kale before and it took 4-EV-R to reach an edible state -- I'm sure all the calcium had leeched out into the water before the kale became chewable. How do you make kale chips, please? If your kids like them, then I'm happy to try, too!

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SHELLY3455's Photo SHELLY3455 SparkPoints: (12,783)
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12/3/11 7:14 P

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I found some really good sources of calcium in the past few days. One is sardines with the bones. Supplies 25% of RDA. Livestrong.com says the best source is bone broth. Had to give it a try. I got some grass-fed joint bones the other day and slow cooked them for about 36 hours. Put them in the oven first at 350 for about 30 mins. The broth is a very rich brown and when I took the bones out, they were very mushy. I could crush them between my fingers. The broth is awesome. I froze half of it and am using the other half to cook with. Adds a great flavor to vegetable dishes like greens. I only used water and the bones, no salt. So yummy and so nutrient rich.

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MILLYGRACE's Photo MILLYGRACE Posts: 80
12/2/11 8:12 P

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Eating Paleo means that I tend to eat a LOT of veggies. I know some people look at it as an eggs and bacon kind of plan, but I tend to do a heap of veggies with a reasonable piece of meat, and I'm really not too concerned about my calcium intake. A few things - I loooooove roasted veggies. Pretty much any veggie that's been roasted in the toaster oven for 15 minutes tastes heavenly, like broccoli (high in calcium). When I make eggs in the morning, I'll saute a big pile of spinach, mushrooms, and onions and put them on my plate with eggs over medium on top. Yum! And the spinach is a good source of calcium. Oh, have you tried making baked kale chips? I seriously have to stop my kids from eating the entire head of kale. It sounds crazy, but it's delicious and totally satisfies my craving for a crunchy snack.

I think almonds are pretty good for calcium, as well, and they're a great portable snack. I think as long as you're replacing crap food with real food, you'll be fine, but I'm no doc, that's just my own opinion!

KITCHENCAVEGIRL's Photo KITCHENCAVEGIRL Posts: 52
12/2/11 4:21 P

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I was diagnosed with osteopenia several years ago by Dr. Harris McIlwain, and instead of taking the meds (which just made me ill), I've been using his books (I got 'em used on half.com) ever since. 'Bone Boosters' and 'Super Calcium Counter' are both excellent resources; 'SCC' is nothing but lists of foods and their calcium content -- and I mean almost every food known! It's been easy to find veggies high in calcium, although I do take supplement per doctor's orders. I do some full-fat dairy (yogurt, hard cheese, occasionally milk itself) and I do bone broth as often as I can, especially in pureed veggie soups.

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ANNALISSAS's Photo ANNALISSAS Posts: 813
11/21/11 3:16 P

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Certain aspects of the SAD prevent nutrients, calcium included, from being fully absorbed. A good paleo diet may be a little lower with calcium intake but allows for more of it to be absorbed and used by our bodies.
Some good alternate sources to green veggies of calcium are Blackstrap Molasses (careful with this, it is a sugar), coconut milk yogurt, coconut milk.

-Anna

"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
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SHELLY3455's Photo SHELLY3455 SparkPoints: (12,783)
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11/15/11 9:00 P

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This webpage can answer to almost every nutritional content questions. You can look at the individual nutritional value reports or you can download the program and enter the foods you eat. It is free to the public.

http://www.ars.usda.gov/Services/docs.ht
m?docid=8964

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BRENDARK's Photo BRENDARK Posts: 634
8/31/11 4:42 P

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Hmm, I've been drinking some almond milk, and some calcium supplements, but after reading some of the stuff here, am wondering if I don't necessarily need those supplements, or if they're any good. Thanks for the heads up!

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AE_MYERS's Photo AE_MYERS Posts: 249
8/31/11 5:22 A

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I would recommend asking your doctor to do a blood test after you've been low dairy for a little while. That way, you'll know if you are good or if you need a supplement. As Cindy mentioned below, you could also ask for a bone scan.

@Greggers069 - is that 1oz of cooked kale, or raw?

Mandie

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GREGGERS069's Photo GREGGERS069 Posts: 57
8/30/11 11:41 P

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Milk for calcium is not always the best source. Kale is a good example, one ounce of kale has 3 times the calcium as a glass of milk. I am sure if you research it you could find other sources for dietary calcium supplements if you are that worried.

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WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (67,492)
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8/30/11 8:06 P

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I take really good calcium supplements, I don't eat much in the way of calcium in my diet and do not drink milk much. The key to getting calcium into your bones is getting enough D3 (sunlight) and vit K which is in green leafy veggies.

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CINDYTW Posts: 5,783
8/30/11 7:55 P

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If you are really concerned, try one of the milk substitutes. Most have calcium. Or just eat more greens like kale and chard. I tend not to worry too much I have actually had a bone scan since quitting dairy and am fine.

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ANIDUCK's Photo ANIDUCK Posts: 10,850
8/30/11 6:35 P

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Boy, it's easy for me to believe that. Our SAD diet sure does wreak havoc on our bodies.

Hospitals are terrific for traumatic care; for acute care. They do a really, really good job in saving lives when it’s a sudden bleeding emergency. But in terms of chronic care, they’re terrible; (that is) in terms of the illnesses that most people have, endure, that cost the most money, that last the longest and ultimately die from. -Dr. Andrew Saul


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IRONSLUGGO SparkPoints: (3,141)
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8/30/11 4:38 P

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reading about our calcium needs in regards to paleo is very interesting. Do a google search to see what you can find but basically, current calcium intake recommendations are a result of our acidic diet. Once we switch to a more alkalizing diet our daily calcium requirements are reduced and then easily met by eating a paleo diet.


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ANIDUCK's Photo ANIDUCK Posts: 10,850
8/30/11 2:34 P

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Milk (raw milk that is) is quite nutritious but is not the best source of calcium, just a basic one. You can get calcium (good, bioavailable calcium), along with other necessary minerals from green, leafy vegetables and mushrooms. You can also get it from high quality supplements but you have to know which ones are really bioavailable as most calcium supplements aren't worth the bottle they come in and you can actually take too much calcium. Finnabair is right, conventional wisdom has mislead us.

Google calcium rich foods and see what you should be eating. If you eat calcium rich foods then you will be getting a balanced amount of minerals. All minerals work synergistically with each other; they must be in balance. Nature knows best...who'd of thunk?

Edited by: ANIDUCK at: 8/30/2011 (14:35)
Hospitals are terrific for traumatic care; for acute care. They do a really, really good job in saving lives when it’s a sudden bleeding emergency. But in terms of chronic care, they’re terrible; (that is) in terms of the illnesses that most people have, endure, that cost the most money, that last the longest and ultimately die from. -Dr. Andrew Saul


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FINNABAIR's Photo FINNABAIR Posts: 102
8/30/11 2:22 P

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It's my understanding that the 'conventional wisdom' about the amount of calcium needed is not correct. Too many cultures do not consume calcium in the form of milk or milk products after being weaned from mother's milk.

“The most important thing in life is to learn how to give out love, and to let it come in.” ~ Morrie Schwartz


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FLINTKNAPPER SparkPoints: (1,181)
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8/30/11 1:48 P

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Hi All
I'm on a very reduced dairy paleo, and looking at tracking my diet I realise yhat it is really not good on the calcium intake. What do I eat to get a daily calcium intake in line with healthy guidelines? I know its green veg but, how much cabage and brocoli can one person eat without becoming a farting and burping bore?
Cheers to all. emoticon

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