got milk?
let’s talk about calcium
but I have to get enough calcium in my diet
As someone who spent the better part of her career working in advertising and marketing, I think it’s fair to say that I am qualified to say that the Got Milk? Campaign was one of the most successful ad campaigns in history. Not only did the long-standing government checkoff program save the failing milk industry from production that outpaced consumption, but it made drinking milk cool, and convinced people that they had to have milk in their diets lest they become calcium deficient.
And yes, I did say government campaign. The same government responsible for setting the dietary guidelines which recommends three servings of dairy/day, despite the numerous adverse health effects(1) it’s associated with, has a vested interest in dairy’s success. Kind of makes you think twice, doesn’t it?
Unfortunately, the campaign’s great success comes at Americans’ great loss. You see, most Americans are under the ad-influenced impression that they need milk to get enough calcium, and that they need calcium to help give them strong bones. Advertising-created-myth debunked: All whole foods contain calcium. (chart below ↓) So save some of that milk for the calf nature intended it for and explore the plentiful options nature and your local grocery store have to offer.
isn’t it ironic?
Ironically, but not the funny kind of ironic, more like the Alanis Morisette, Isn’t it Ironic, kind of ironic– as much as we are told to consume calcium to create strong bones, studies have shown that countries with high levels of calcium intake, tend to have high levels of hip fractures…a key indicator of osteoporosis(2). It’s like drinking milk your whole damn life to avoid that osteoporosis, and as the surgeon says you need a new hip, you think, well, isn’t this nice.
If you’re someone who gets a bloated stomach or toots a bunch after consuming dairy, you’re not alone. According to the NIH, between 30-50 million American adults are lactose intolerant, which means they lack the lactase enzyme necessary to digest lactose, the sugar in milk. (This intolerance can also show up in some people as acne or eczema so be on the lookout to what happens to your body after you consume dairy.)
I write this not to dissuade you from ever enjoying dairy again - life is short and I believe should be full of pleasures like an ice cream on a hot summer’s day or a celebratory cheese plate- but, simply to provide you with some context and a bit of knowledge so you can make informed decisions at the grocery store and about what you fuel your body with.
So go ahead and consume dairy if that’s your thing, but I do suggest that you try and buy USDA organic or to purchase your dairy from a farmer you trust. Non-organic dairy may come from cows injected with Bovine Growth hormones to increase milk production. This hormone hasn’t been properly tested for safety and is prohibited in the EU, Canada and Other Countries.
beyond miss bessy:
When I first tasted vegan cheese, the only palatable way of eating it was melted, and as part of something-like a quesadilla- but never as a standalone bite. Fast forward a dozen or so years, and the vegan cheese aisle has exploded with multiple brands (Violife, Miyoko’s, Field Roast (Chao Creamery), Kite Hill to name a few) and style offerings (shreds, slices, blocks and rounds). There are even incredible subscription services like Rebel Cheese out of Austin, TX that I ordered John for his birthday. And if you are feeling adventurous, give it a whirl and make your own vegan cheese like I sometimes do.
I’m sure by now you’ve heard of Meatless Mondays, maybe together we should usher in a new phenomenon and call it Utter-less Tuesdays (total Dad joke) and skip the dairy 1 day/week and substitute it with one of the many options listed below.
Or, if you are looking for more help, schedule a free consultation with me and we can chat more! As always, feel free to reach out if you have any questions.
Examples of plant-based calcium sources excerpted from the Vegetarian Resource Group.
Food
kale
*cabbage
navy beans
almond butter
*black beans
broccoli
*pumpkin seeds
Amount
1 cup
1 cup
1 cup
2 tbs
1 cup
1 cup
2 cups
Calcium
177
159
126
111
102
62
35
For Comparison:
*1% milk
1 cup
310
