Boomer Food Weekly: The Calcium Debate

Boomer Food Weekly: The Calcium Debate: "The Calcium Debate Calcium helps bones, heart, muscles, nerves, and brain function. It reduces mood swings and bloating, lowers blood ..."

The Calcium Debate

  

Calcium helps bones, heart, muscles, nerves, and brain function.  It reduces mood swings and bloating, lowers blood pressure, regulates normal blood clotting, and speeds all healing processes. The body cannot produce calcium.

Most American women obtain their calcium through dairy and supplementation, yet the statistical evidence demonstrates that the incidents of osteoporosis and bone fractures are on the rise. Studies have also shown that people in other parts of the world with little or no dairy consumption have low levels of osteoporosis.  Consider the following:

·         Osteoporosis and bone fractures are rarely found among the African Bantu even though they consume no more than 350 mg per day.  This changes when the Bantu migrate to a country and consume dairy and high levels of protein (Fizsimmons, 1994).

·         Nations with the highest levels of dairy consumption also have the highest levels of osteoporosis (Klaper, 1987).

·         Asian and African countries that do not consume dairy, have the lowest levels of osteoporosis and bone fracture  (Appleton, 1991).

·         An Australian study showed that higher dairy consumption increased the risk of bone fracture by 45% (Cumming & Klineberg, 1994).

The high phosphorous and protein levels of milk impair calcium absorption, making dairy not necessarily the best and only source of calcium for women. Many dairy products are also high in fat, causing additional health problems such as heart disease and obesity.  Dairy can also cause mucus conditions, a precursor to many diseases.

 In addition, many people, particularly Asians and Blacks, are lactose intolerant and must find alternative forms of dietary calcium.

Calcium absorbs into the body in conjunction with a proper balance of magnesium, phosphorous, and vitamins A, D, and C.  Milk lacks magnesium.  While vitamin D is usually added to milk, fifteen to twenty minutes a day of exposure to natural sunlight is beneficial.  

While most doctors and nutritionists promote the use dairy consumption for calcium, knowledge and inclusion of other dietary calcium sources such as the following are recommended.

Foods for Healthy Bones

            For healthy bones, avoid too much acid forming foods such as dairy and animal products.  Also avoid foods that cause the body to excrete or inhibit the absorption of calcium such as sugar, refined flour, caffeine, salt, carbonated drinks, and cooked foods with oxalic acid such as spinach. Raw spinach, on the other hand, is highly beneficial. Eat foods that provide the necessary nutrients for bone health including calcium, magnesium, boron, silica, vitamin D, vitamin K, and vitamin C.

            Calcium food sources: low fat yogurt, goat milk and cheese, seaweeds, carob, sesame tahini, leafy green vegetables such as kale, collard, and broccoli, blackstrap molasses, tofu precipitated with calcium chloride, figs, nuts and seeds, whole grains, and beans.

            Magnesium food sources: seaweeds, green leafy vegetables, alfalfa, almonds, sunflower seeds, whole grains, potatoes, corn, squash, celery, figs, soy beans, and blackstrap molasses.

            Boron food sources: organic fruits, vegetables, nuts, whole grains, and raw honey.

            Silica food sources: beets, brown rice, leafy green vegetables, soybeans, whole grains, bell peppers, alfalfa and the herb, horsetail.

            Vitamin D sources: Sunlight and egg yolks.

            Vitamin K food sources: green leafy vegetables, lowfat yogurt, egg yolk, blackstrap molasses, kelp, alfalfa, green tea.

            Vitamin C food sources: fresh fruits such as citrus, strawberries, pineapples, papayas, cantaloupe, and tomatoes. Fresh vegetables such as broccoli, cauliflower, sweet peppers, green peas, potatoes, cabbage, and onions. Leafy greens such as parsley, watercress, turnip greens, Swiss chard, and kale (Panahi, 1998).  

   

Rebalancing the Body

Last fall I took a one month vacation to the western US.  Between the fabulous restaurants in Sedona, the scrumptious family meals in San Diego, and the elaborate buffets of Las Vegas, I didn't exactly stick to my best dietary plan, but I did have a blast!

When I came home, I was feeling off, sluggish, and simply not myself.   I checked my PH Balance using a saliva strip and discovered that my body had become slightly acidic.   (A balanced body PH is slightly alkaline.)  I knew I had to take measures to bring myself back to normal so I set about creating my own plan.

Being 60 years old, I decided a harsh dietary cleanse would be too stressful on my body, so I came up with a gentle, gradual "rebalancing" plan. 

1.  Upon rising, I drank the following:

     4 ounces apple juice diluted with 4 ounces of water
     1 tablespoon dried cereal grass  (I used a product called "Green Vibrance" by Vibrant Health since it had many other beneficial foods plus probiotics.  Wheat grass, barley grass or a combination will also work well.)
     1 tablespoon freshly ground flax seeds

Health Benefits:
Cereal grasses provide a wealth of nutrients to the body's cells and reduce food cravings. They help control blood sugar levels, support liver function, provide digestive enzymes, reduce acidity, cleanse and tonify the blood, reduce inflmmation and detoxify the body.  

Flax seeds are a rich source of essential fatty acids including alpha-linolenic acid (ALA). Flax seeds help reduce bad cholesterol (LDL and triglycerides), control blood sugar levels, reduce the risk of colon cancer, reduce inflammation, and balance estrogen levels in post-menopausal women.  In addition, the gelatinous mucilage of flax gently cleanses and protects the digestive tract with no side effects.

The apple juice is mixed with water to reduce glucose response. 

2.  About an hour or so later, I made and consumed a fresh juice.   I used a juicer that would take whole fruits and vegetables with little cutting and chopping and one that was easy to clean so I would stick to my plan.   I used a variety of recipes, changing them each day.  All fruit and vegetables used were organic.  Here are a few examples:
     Carrot, apple, ginger
     Carrot, celery, beet
     Kale, collard, apple, pear, ginger
     Spinach, celery, cucumber, apple, ginger and squeezed lime 

Health Benefits: 
The removal of the fiber allows the juices to be digested and assimilated within 10 - 15 minutes, nourishing the body with enzymes and a wealth of vitamins and minerals.   The fruits cleanse and the vegetables build and regenerate the body.

3.  For lunch and dinner, I made sure 50% of my plate was raw or lightly cooked vegetables.  (The rest was whole grains and lean proteins). I snacked on fruit in between meals.

With this much nutrition, I expected to feel great, but my initial response was low energy and lethargy.  Nevertheless, I continued with this regimen, understanding that my body was gently detoxing.
After two weeks, my energy began to pick up and I was able to incorporate a regular exercise routine.  After a month, my energy and vitality increased and my PH balance was back to normal.  I decided to continue with the morning drink and include the vegetable juices several times a week to keep myself balanced and healthy. 

Next vacation, I think I'll focus on filling half my plate with fruits or vegetables, but still allow myself to enjoy other foods.    Love to eat healthy, but also love to enjoy life!




   

The Argument for Natural Foods

Fertilizers and Pesticides  

The quality and nutritional content of the food we grow such as grains and produce, in addition to the meat, milk and dairy foods made from the milk of land animals, is proportionate with the quality of the soil.  In other words, nutrient-rich soil produces healthy and nutrient-rich plants.  Land animals that graze on nutrient-rich grasses produce more nutritious milk which makes nutrient-rich dairy foods.  The quality of the food animals eat also affects the quality of their meats.

“Good soil is 45% minerals, and one teaspoon of non-chemically-treated soil hosts more living creatures than there are people in the world”(Jensen et.al, 1973, p.32). 

“Good soil,” as defined by Jensen and Anderson, (1973) is rich in bacteria.  These organisms cause organic matter to break down so that the minerals can be released.  These minerals then become absorbed by plants that are healthy and more resistant to disease.

Modern farming practices, focused primarily on production and profit, has overused and depleted the soil of much of its vital nutrients. The result is a soil depleted of nutrients necessary for healthy plant growth and plants that have lost their natural resistance to bugs and fungi.  In order to deal with this problem, the modern farmer makes use of chemical fertilizers and pesticides.

In the 1940’s, a German chemist named Baron Justus von Liebig stated that proper plant growth required nitrogen, phosphorous, and potassium (NPK). He suggested that farmers can use these chemicals on depleted farmland to cause the growth of plants. As a result, chemical agriculture was born. Unfortunately, Liebig had little knowledge of the role of trace minerals, fungi, and bacteria and did not understand the consequences of his discovery (Jensen & Anderson, 1973).

Studies have shown the following negative effects of using chemical fertilizers:

·         Plants contain different levels of minerals, varying widely depending on where they were grown and the type of fertilizer used.

·         Plants contain high levels of sodium, but may have little or no trace minerals such as boron and zinc.

·         Much of the soil is deficient in trace minerals that are needed for the plant to manufacture enzymes, proteins that are important for human and animal metabolic function. Without enzymes, “life processes slow down until, when enzyme activity is too low, life is no longer sustainable in a physical form” (Jensen & Anderson, 1973, p. 79).

·         Chemical fertilizers seep into ground water causing water pollution.

·         Due to lack of trace minerals and microscopic organisms in the soil, the plants lose their natural resistance to pests (Jensen & Anderson, 1973).

            In order to combat the limited plant resistance to pests, modern farming makes use of chemical pesticides claiming that, in small amounts, they are not harmful to humans. While pesticides are consistently regulated, the toxic effect on humans is well documented.  Probable health human health effects of various pesticides are carcinogen; mutagen; birth defects; affects nervous system; affects eyes in animals; possible developmental effects, affects vascular system  (Jensen & Anderson, 1973).

The EPA regulates the use of pesticides in the United States and considers toxic chemical pesticides in small amounts to be of “negligible risk” to humans. Yet these estimated tolerance levels can vary among consumers resulting in the ingestion of toxins far above the risk levels.    

All poisons are not only toxic, they are cumulative.  Some toxic residues, such as chlorinated hydrocarbons, do not break down and tend to accumulate in fatty tissues of the body.  Over time, these accumulated toxic residues compromise the immune system leaving the body vulnerable to disease. When the body reaches a level of toxicity that compromises the immune system, it no longer can fight against disease. 

Food Additives

Food additives are substances added to foods to improve their shelf life and appearance. These additives may come from natural sources such as salt, sugar, and lecithin (derived from soy or corn). They may be synthetic vitamins to increase the nutritional content of foods such as Vitamin D added to milk.  Additives may also be chemicals used to for cosmetic purposes.

            While the FDA regulates the use of food additives in the United States, the risks to human health are under debate. Studies have shown possible links to heart disease, obesity, ADHD, neurological conditions, cancer, and digestive problems.  One example is sodium nitrate, a preservative used in meats. Sodium Nitrate can react with other foods and produce nitrosamine, a carcinogenic substance.  Other examples are food dyes Blue 1, Blue 2, Red 3, and Yellow 6 that have been linked to cancer (Wikipedia, 2010).

            Allergic reactions have also been associated with food additives.  For example, Yellow 5 may cause hives, shock, vomiting, and abdominal pain.  (Schmidt et. al., 1994)

MSG, in some individuals, may cause flushing, nausea, headache, and dizziness. Some additives, while safe alone and in small amounts, may react synergistically with other substances, causing severe symptoms (Nadakavukaren, 1995).

Additives may also affect the absorption of other substances. “The preservative EDTA decreases iron absorption by as much as 50 percent from a given meal”(Gittleman, 1991, p. 205).

Natural, locally grown whole foods, on the other hand, do not contain food additives and their associated health risks.

The Value of Organic Foods 

“That your health and longevity are in direct relationship to the naturalness of the foods you eat is a well-established scientific fact” (Airola, 1974, p.188).

In light of Dr. Airola’s comment, consider the following practices of modern mass food production:

·         Poultry are kept typically in 9” by 9” cages their entire lives never seeing the light of day.  They are fed hormones such as estrogens and stibesterol to make them plump and increase their weight. They are fed grains laced with antibiotics which remains in their flesh.  Such close quarters increase the risk of salmonella and E-coli infection. (Klaper, 1987)    The environment of the birds is artificially controlled, i.e. light mimics summer length so that chickens lay eggs all year. This extended egg-laying season can cause osteoporosis where the chickens can no longer stand.  In such close quarters, cannibalism can also be a problem.  In order to prevent this, a portion of the bird’s beaks are removed so that they cannot peck each other (Wikipedia, 2010)

·         Beginning in the 1930’s, modern industrial production systems, livestock are kept in stalls or pens in high density.  To improve production and stimulate growth, antibiotics are added to livestock feed and synthetic growth hormone implants are permitted.  rBGH, an artificial bovine growth hormone is injected into cows to increase milk production. 

·         Grains, Fruits, and Vegetables: Overused, nutrient-depleted soil and the problems with the use of chemical fertilizers and pesticides on human health have been previously discussed.

These food production practices are far from the “naturalness” of Dr. Airola’s statement at the beginning of this section.  Consider these alternatives”

·         Free-range poultry farming where the chickens are allowed to roam free on pastureland, foraging and exercising. Chickens have reduced growth rates, exhibit natural behaviors of pecking, scratching, and foraging, have better leg and heart health and a higher quality of life (Wikipedia, 2010).

·         Grass fed or free-range cattle that are allowed to roam free and forage on grasslands. Their meat is leaner, has higher levels of Conjugated Linoleic Acid, CLA in addition to Omega-3 fatty acids ALA, EPA, and DHA.  Free-range dairy cows also have a reduced need for antibiotics because they are less productive than grain-fed dairy cows (Wikipedia, 2010).

·         Grains, fruits, and vegetables that are grown organically in fertile soils contain more vitamins and minerals in addition to enzymes (Airola, 1974).

“Where natives eat a diet of natural, whole, unprocessed and unrefined foods, they enjoy perfect health, absence of disease and long life. When denatured, refined, processed, man-made foods such as white sugar and white flour, and canned and processed foods enter into their lives, disease becomes rampant among them”  (Airola, 1974, p.199).

Vegetarianism - Pros and Cons

There is no question that, if a person has been consuming the Standard American Diet (SAD), then shifts to a vegetarian or vegan diet, their body will detox and their health will improve.  But what about the long term effects of such a diet?

The SAD diet aside, both sides of the spectrum argue that their diet is the best for human health.

Vegetarians state that their diet is low in artery-clogging saturated fat, high in anti-oxidant rich fruits and vegetables, and rich in whole grains and legumes.  They argue that all the protein necessary for human consumption can be obtained from plants and, in the case of lacto-ovo vegetarians, from dairy and eggs.  They also point to the ecological consequences of meat consumption including excessive use of energy, water polution, and the fact that a large percentage of grains and legumes grown in America are fed to animals, land that can be used to produce food for human consumption.   Vegetarians also point to the human intestinal track being shorter than predators in the wild, claiming that we are not meat-eaters.

Omnivores, on the other hand, argue that the protein in animal foods is easier for humans to assimilate and that some saturated fat is healthy for humans.  They also argue that humans were originally hunters and gatherers, so a diet based on animal foods and fruits and vegetables is more closely in line with the diets of our ancestors. They also point out that there have never been any thriving, completely vegetarian, civilizations in the history of humanity.

Since I had grown up clueless about diet and nutrition and had been eating a diet analagous to the SAD diet, I knew I needed to make drastic changes.  With the encouragement of a close friend, I became a lacto-ovo vegetarian.  I also began reading about health and nutrtion and did the best I could to eat a healthy, low fat diet.

Fast forward 15 years:  I had put on 60 pounds.  I'd developed arthritis in my knees.   Bone density tests showed I was losing bone in my spine.  And I was so tired I could barely get through my work day.  I thought I was eating a good diet.  What was I doing wrong?

I had already been taking courses towards an advanced degree in Holistic Nutrition, so I began looking into studies that had been done regarding the dietary habits of different populations.

Indigenous Diets

In the 1930’s, Price (1997) traveled the world in search of indigenous peoples isolated from modern civilization who lived on natural diets that had not changed over the centuries.  He wanted to determine why people in modern civilizations were experiencing poor overall health and specifically, poor gums and teeth while people on indigenous, natural diets generally had fewer dental problems and good overall health. 

            Price’s purpose was to obtain information specifically pertaining to diet and nutrition that would apply to the problems of modern degeneration, “including tooth decay, general physical degeneration, and facial and dental arch deformities and character changes” (Price, 1997).

            To further investigate his theory, Price studied indigenous peoples who have survived and thrived with little evidence of physical degeneration.  His study included isolated groups of the following peoples from around the world: “Swiss, Gaelics, Eskimos, North American Indians, Polynesians, Melanesians, Africans, Australian Aborigines, New Zealand Maori, Malay Micronesians, Ancient Peruvians, Isolated Peruvian Indians, High Andes Indians, and Amazon Jungle Indians”  (Price, 1997).

            He discovered that these indigenous peoples, while living in isolation and consuming their natural diets, overall had less than 1% dental carries, despite the fact that they knew little of dental hygiene, did not suffer from degenerative diseases, and had good general overall health, staying active into their senior years. All of these isolated indigenous peoples enjoyed high levels of immunity to dental carries despite the wide variation in their diets which included the following:

·         Swiss of the Loetschental Valley: Dairy products from pasture-grazed goats and cows, whole rye bread, meat once a week, and vegetables as available.

·         Gaelics of the Outer Hebrides: Sea foods, oat cake, oat porridge, marine plants and vegetables in season.

·         Eskimos and Indians of Alaska and the Far North: Sea and land animal tissues, especially animal organs, limited vegetables, very limited seeds, and green foods in season and stored.

·         Polynesians, Melanesians, and Micronesians: Sea foods, marine and land plants, limited seeds, and lily roots or taro.

·         African Cattle Tribes: Milk, blood and meat, some plant foods.

·         African Agriculture Tribes: Domestic animals, especially animal organs, fresh water marine animals, insects and variety of plants.

·         Australian Aborigines: Wild animal life, wild plants, and fresh water or marine sea food where available.

·         New Zealand Maori:  Marine animals and plants, marine birds and eggs, land birds, tree seeds and plants and vegetables, especially fern root.

·         Plains Indians of North and South America: Organs and tissues of wild animals, variety of plant foods, and fresh and salt water marine life where available.

·         Coastal Indian Tribes of North and South America: Sea life and plant life of coastal regions.

·         Amazon Jungle Indians: Fresh water animal life, small land animals and birds, wild plants and seeds.

While these native diets vary considerably, Price discovered that they all contain the necessary vitamins, minerals, and body building materials necessary to avoid dental carries and degenerative diseases. Chemical analysis of these various diets revealed that they contain two to six times the necessary body building materials as compared with modern diets of his time.  They also all contained animal foods in varying degrees.

Price took his studies further and examined these same peoples after contact with modern man and exposure to the white man’s diet of refined white flour, refined sugar, canned foods, and polished rice.  His study showed a prevalence of dental carries, 30% and higher, and degenerative diseases among all native peoples who had changed over to the modern diets. In addition, he noted physical changes in the first generation after the parents had adopted modern foods including narrowing and lengthening of the face and hips, a lowering capacity for reproduction, constricted nostrils resulting in mouth breathing, mental backwardness, and juvenile delinquency among others. 

Price concludes: “One of the most serious of the present confusions is failure to appreciate that an adequate, well-balanced diet is capable of building people strong and well in all respects and adequate from maintaining health and strength” (Price, 1997, p.498).

The Mediterranean Diet   

        The World Health Organization (1993) mortality statistics of 1960 – 1990 showed that the people of the Mediterranean region had longer life spans and reduced rates of coronary heart disease in comparison with European and North American countries.  Research from studies in Greece, Denmark, and Australia demonstrated that the traditional Mediterranean diet positively affects life expectancy (Trichopoulou et al., 1995a; Osler & sChroll, 1997; Kouris-Blazos et al. 1999).    

            “The traditional Mediterranean diet may be thought of as having eight components:

1.      High ratio of monounsaturated to saturated dietary lipids (mainly olive oil);

2.      Moderate ethanol consumption;

3.      High consumption of legumes;

4.      High consumption of non-refined cereals, including bread;

5.      High consumption of fruits;

6.      High consumption of vegetables;

7.      Low consumption of meat and meat products;

8.      Moderate consumption of milk and dairy products” (Trichopaulou, 2004).

            These studies focused on a limited use of saturated fats and high complex carbohydrates as a major factor contributing to the health benefits of the Mediterranean diet. Further study, using the Greek diet as a model, indicated that “the antioxidants, which exist in abundance in vegetables, fruit, beverages and also virgin olive oil, may contribute to the prevention of heart diseases and possibly several forms of cancer and other diseases, thus providing a plausible explanation for its apparent benefits (Trichopoulou, 2004).

The Blue Zones     

            “The Blue Zone,” has been defined as regions of the world where the populace have lifestyles and dietary habits resulting in longevity, including Sardina, Italy, Okinawa, Japan, Loma Linda, California, Nicoya Peninsula, Costa Rica, and Icaria, Greece. 

            The diet of the Sardinians in Italy includes whole grains, sheep and goat milk products, an abundance of fruit and vegetables, especially fava beans, and red wine.  Meat is only eaten on Sundays and special occasions.

            The Okinawans in Japan enjoy brown rice, miso, tofu, vegetables, sweet potatoes, and fish.  Pork is eaten in small amounts for ceremonial occasions.

            The Seventh Day Adventists of Loma Linda, California follow a vegetarian diet consisting of fruits, vegetables, oatmeal, nuts, and water.

            The Costa Ricans on the Nicoya Peninsula consume oranges, mangoes, papayas, corn, beans, rice, squash, and eggs. Their water is high in minerals.

            The people of Icaria, Greece have a diet high in fruits, vegetables, and greens.  They also drink an herbal tea that is a diuretic and tends to lower blood pressure.

        Studies of the diets of healthy and long-living people around the world, including the natural diets of indigenous tribes, the people living around the Mediterranean Sea, and the centurions of the Blue Zones, while they vary widely, have common characteristics.  These diets include natural, whole foods from their immediate environments.  Foods that are not contaminated with pesticides, food additives, chemical fertilizers and include animals that are either wild, come from the sea, or free-range animals (and dairy products from said animals) which are not injected with hormones and antibiotics or fed unnatural foods.  They also include, with the exception of the Seventh Day Adventists in Loma Linda, California, some animal foods.

In addition to these studies, I learned that I was unable to digest soy and had problems with beans, legumes, and dairy and was not getting enough protein.  As a result, I had been eating too many carbs in order to get full and I'd been losing muscle.  With this information, and the encouragement of my medical doctor and naturapathic doctor, I changed my diet again.  This time my diet included:  

50% fresh fruits and vegetables, organic as much as possible, locally grown as much as possible

whole grains, beans, and legumes

free-range eggs and organic dairy (mostly goat milk, goat cheese, and goat yogurt) 

wild fish and seafood, free-roaming poultry, and occasional (about once a month if that)  free range red meat

I try to limit sweets as much as possible, but the sweet tooth pops up here and there!

The result:

I lost 30 pounds (still working on the rest)

The pain in my knees is reduced to a mild discomfort

My bones stabilized and I had no further bone loss in my spine

My energy increased.

This is my personal experience and I will stick to this diet unless I feel a need to change.  While a vegetarian diet may work for some people, like any diet, there is no "one-size-fits-all."  We are all different and it is important to custom-design our own healthy and satisfying diets.  

A Journey to Health

When I was 28, I was diagnosed with cancer of the uterus.  Shock!  I didn’t see it coming.  Had no warning other than being tired all the time.  And it was just pure luck that they found it early.  Made me pause and really take a look at how I was living my life—especially what I was putting in my mouth. 

            I went through the traditional operation and they “got it all” and life moved on.   I knew I had to change my lifestyle and my diet, but was clueless where to begin.  I had no concept of how food and nutrition affects the health of the body.  How what I eat has a direct relationship to my body’s ability to resist disease. And so my long journey of trying to figure out how to eat and live a healthier lifestyle began.

            That was 32 years ago.

            In this blog, I will share what I’ve learned through personal experience and in the course of my studies of Holistic Nutrition, a comprehensive overview of how food affects your health and how to make the best choices to increase your energy and vitality and reduce the risk of degenerative disease in addition to personal anecdotes and healthy recipes.  It’s not about dumping all your favorite foods and eating salads every day – okay, maybe the donuts need to go—but it is a blueprint you can use, with all the knowledge and information you will need, to make the choices and create a dietary plan that will work for you—step by step.

Stay tune for more!