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5 Things That Can Weaken Your Bones, Even If You’ve Absorbed Enough Calcium

5 Things That Can Weaken Your Bones, Even If You’ve Absorbed Enough Calcium

It’s no secret that calcium is good for you. You pour a glass of milk with your eggs for breakfast and go about your day thinking you just gave your body all the calcium it needs. It’s believed by many that by simply consuming dairy products, their bones will become stronger. Although that may be true to a degree, many do not take into account their lifestyle habits or diet, which can cause their body to either lose calcium or not absorb as much as it should. Here are the 5 traps you can easily fall into and lose the calcium in your body unknowingly:

1. Including spinach, cherries and chocolate in your diet

We like including spinach in our diets, assuming that our body is going to absorb the calcium we need from the vegetable. Spinach is well-known as a great source of calcium. However, what you may not know is spinach, along with berries and chocolate, are foods high in oxalic acid. Oxalic acid is a substance that can bind with the calcium to form an insoluble salt crystal, which is easily carried away through the digestive system before our body is able to absorb the calcium. Therefore, the amount of calcium you can get from eating spinach may be much more insignificant than you expect.

For example, a half cup of cooked spinach only contains 115 mg of calcium. In order to get the same amount of calcium found in one cup of yogurt for your body, you need to eat over 16 cups of raw spinach or 8 cups of cooked spinach.

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What to do: Try avoiding foods containing oxalic acid on the days when you consume foods with calcium so your body can absorb calcium more effectively.

2. Lack of vitamin D

There are a number of reasons why you may lack vitamin D. First, you don’t consume the recommended levels of the vitamin over time.This could be the case if you follow a vegan diet because most natural sources of vitamin D are animal-based, which include fish, eggs yolks, and beef liver, to name a few. Second, your sunlight exposure is limited. Vitamin D is critical in helps our intestines absorb calcium by up to two to four times more.

What to do: Make sure you have diet or enough outdoor activities that sustains the supply of vitamin D before you consume a large amount of dairy products.

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3. Being addicted to soft drinks

It has been found that soda can reduce calcium levels and increase phosphate levels in our blood. That means when drink soft drinks like Coke and Pepsi, calcium loss will happen in our bones.

Apart from existing in soft drinks, phosphorous can also be found in natural foods like shellfish, cheese and porks. If you have too much phosphorous in your diet, it results in extra calcium loss through your urine. Your body will then take calcium from your bones to make up for the lack of calcium in your blood circulation. Eventually, this can lead to osteoporosis, which plagues many Americans today.

What to do: Some people are religious soda drinkers, and for some, it may be difficult to cut it out cold turkey. Keep track of how much soda you drink in a day, and do your best to cut that number in half. Try replacing a soda with flavored water or a power drink.

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4. Stress

By being stressed, you have decreased blood flow to your digestive system which leads to lower HCL (hydrochloride). We need HCL to absorb calcium into our bodies since it is absorbed through the small intestine.

What to do: To stop this from happening, try meditating, keeping a journal, exercising, etc. Anything that allows you to have a healthy release of stress will be beneficial in helping your body absorb the most calcium that it can.

5. Absorbing excess protein

A 2003 study published in the American Journal of Clinical Nutrition explains that the consumption of large amounts of protein will lead to a condition known as hypercalciuria. This condition impairs your body’s ability to absorb calcium, which is then discharged. If this condition is left untreated, it can cause your bones to thin as well as having an increased risk of sudden bone fractures and osteoporosis.

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In addition to the above study findings, a 1981 study published in the Federation Proceedings explains that hypercalciuria appears to occur when protein consumption is approximately three times the recommended amount.

What to do: Everyone has different nutritional needs. However, it’s recommended that if you’re healthy, 25 percent of your daily calorie intake should be in the form of protein.

As you can see, obtaining calcium is a bit more complex than originally believed. Start making changes today to ensure your body is getting enough calcium so you can lead a healthier lifestyle.

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Erica Wagner

Freelance Writer

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

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        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

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                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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