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SWEDE_SU's Photo SWEDE_SU SparkPoints: (50,651)
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5/25/14 6:47 A

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thank you all for the replies - i do follow both jack norris and ginny messina and their blogs, have read vegan for life, and yet it doesn't "stick" - how to make it work in real life. i also found this by ginny: vegetariannutrition.net/docs/Calcium
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egetarian-Nutrition.pdf
which gave some actual menus, and amounts for planning. i would prefer to get the calcium in food rather than supplement, and i'm married to a doctor who gets concerned about things like this. somewhere there is a balance between what is perhaps the overly high "recommendations" promoted by the dairy industry, and the actual needs. i guess the important thing is the keeping the diverse fruits and vegetables in a plant-based diet coming:-)

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!

susan
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PETALIA's Photo PETALIA SparkPoints: (76,063)
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5/24/14 11:36 A

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I hear that the absorption of calcium can be difficult. Rather than attempting to consume high levels of calcium I've been focusing on getting things like vitamin D and magnesium which, for some current health concerns of mine are important, as well as these both are said to help with the absorption of calcium. Perhaps going out in the sunshine to play, and later taking an Epsom salt bath, as well as eating your greens might suffice.

Edited by: PETALIA at: 5/24/2014 (11:38)
WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,323)
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5/24/14 8:25 A

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Bilby is right. Protein requirements are set artificially higher than what the body actually needs. I believe it's due to lobbying by farmers so people buy more meat and dairy. That's my soap box hot topic. But if you eat a wide array of fruits and veggies, including dark green and leafy veggies, you'll get enough calcium. You can also eat whole grain cereals fortified with calcium.

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


www.webmd.com/


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BILBY4's Photo BILBY4 SparkPoints: (45,827)
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5/24/14 7:27 A

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My understanding is that the RDA for calcium is set very high. This is because most western diets are also high in protein and the digestion of protein leads to calcium loss; calcium, which is very alkaline, is used by the body to balance acidic by-products from breaking down proteins into constituent amino acids.
Therefore the amount of calcium you actually need to consume is fairly low, as long as you are not consuming excessive protein and also not overindulging in calcium-depleting substances such as caffeine.
If you are worried about your calcium intake you can also supplement. Calcium sulphate is fairly neutral and can be added to just about any cooked dish without adversely affecting taste.
Alan

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PATTK1220's Photo PATTK1220 SparkPoints: (63,520)
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5/24/14 7:21 A

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There are many sources of calcium, and you don't need to run up your daily calorie count to get enough. I recommend 2 articles that will help you plan your meals and snacks. First is an article by Reed Mangels, PhD, RD on the Vegetarian Resource Group site from the book "Simply Vegan" www.vrg.org/nutrition/calcium.php Second is the Calcium and Vitamin D entry by Jack Norris, RD on his website www.veganhealth.org/articles/bones

The other resource I recommend, though she doesn't have a calcium-specific post, is Ginny Messina's blog "The Vegan RD" www.theveganrd.com/ Jack and Ginny co-authored the book "Vegan for Life."

Patt in Minneapolis
Leader, Forks Over Knives and Engine 2 Diet
~~~~~~~~~~~~~~~~~~~~~

It's not what you look at that matters; it's what you see. ~Henry David Thoreau

The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison. ~Ann Wigmore

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. ~Ralph Waldo Emerson


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SWEDE_SU's Photo SWEDE_SU SparkPoints: (50,651)
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5/24/14 6:25 A

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this is kind of a reintroduction and a question - i'm back after managing to regain 10 lbs this winter/spring… i thought i had it all figured out, and instead it seems i've forgotten everything. so i'm tracking again, and i came to wonder - does anyone manage to get enough calcium through diet and still stay within calorie limits? i get about halfway there, even though i try to have a variety of vegetables and protein every day, plus soy milk with added calcium, i still can't seem to get there. i've looked at a few websites, but feel at a loss to put together a day's menu that would include everything you need but stay within calories.

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!

susan
WA state
PNW time zone
+3 hours difference from EST


SW march 25: 123
GOAL met may 15: 111.0
GOAL met june 11: 108
GOAL met august 13, 2012: 103
maintenance goal: 105


 current weight: 2.2  over
 
5
2.5
0
-2.5
-5
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