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Ask Kat: How Do I Get Enough Calcium Without Dairy?

Read time: 3-4 minutes

Here is a question recently passed on to me by a fellow PT. I get asked this one a lot so I thought you might also find the answer useful!

Question: How do I get sufficient calcium if I don’t drink dairy and I have a high case of low bone density within family members? I know leafy greens have it but what else? Thanks 🙂

Kat: There are two key points that I’d really like to touch on here. Firstly, the misconception that dairy consumption is the best way to get your calcium and improve bone density, and secondly the answer to your question, namely how you can get sufficient calcium.

the dairy myth

I’m all for adequate levels of calcium in the body, but I have a bit of a personal issue with why calcium has become such a focal point for health enthusiasts. While many of us are becoming aware of the importance of a range of minerals and nutrients – vitamin D, omega 3, and magnesium are all commonly discussed in terms of their importance to ideal health – the health world dairy industry and therefore media focus on calcium would have us all believe that it’s the answer to just about everything. Can you honestly say you would be so concerned about your calcium levels if it weren’t for the focus put onto how much dairy we supposedly must consume? Have you ever anxiously wondered how your manganese levels are doing? How about selenium – so crucial to thyroid health and optimal neurotransmitter function? What about copper? Zinc? Methylators? Iodine? Chromium? Maybe. But probably not right, or at least not to the same degree as calcium. Just something to think about.

Rant over (and please be assured I am absolutely NOT anti-dairy, in fact I use (raw, organic) cream and butter as a daily staple in my home but I do minimise my milk intake), let’s talk about why dairy might not be the answer to your calcium needs.

The following excerpt from UK site ‘The Healthier Life’ sums up my personal feelings on the so-called health benefits of milk quite nicely.

“According to US HSI Panel member Dr Allan Spreen, there is a long list of reasons why milk is unhealthy or at least not the solution we’ve been told, including:

  • calcium in milk is not well absorbed (and even less so once homogenised);
  • there isn’t enough magnesium in milk;
  • there’s evidence that the antibodies the body makes to milk are closely related to the antibodies that destroy islet cells (insulin producers) in the pancreas in cases of juvenile diabetes (!!);
  • homogenisation breaks up the enzyme xanthine oxidase, which in its altered (smaller) state can then enter the bloodstream and react against arterial walls, causing the body to protect the area with a layer of cholesterol (!!);
  • the fat content of milk is for the accelerated growth of calves; and
  • milk contains pesticides, herbicides, fertilisers, and Bovine Growth Hormone.

Dr Spreen does, however, add that cultured products (kefir, yoghurt), and enzymatically-altered products (cheese, etc.) are acceptable calcium rich foods in moderation (and possibly butter, too).

For the sceptical side of you  – this is by no means a sole opinion. A simple Google or pubmed search will reveal page after page of similar research and discussion.

Side note: Personally I’m a huge fan of raw butter and cook with it frequently. The short-chain fatty acids are excellent for a healthy metabolism, and the butyric acid increases all-round nutrient absorption.

is calcium really the answer anyway?

According to Biosignature founder Charles Poliquin it’s by no means an accepted conclusion that calcium increases bone density without other important factors. In this very useful article on bone health, Charles states the following:

“Sure, there are studies out there that suggest calcium increases bone density, but the problem is that those studies always included other variables like exercise and vitamin D.  (These are certainly) two factors that have been shown independently to improve bone health, (but) osteoporotic bone isn’t just lacking adequate calcium, it has also lost magnesium, manganese, zinc, copper and most importantly, collagen.”

Hmmm. I don’t know about you, but to me it sure as heck makes sense that one nutrient alone couldn’t be the ‘be-all-end-all’ for something as important as bone health. If you’re a research and learning based kinda person and you want to be sure you’re not missing half the story on this important issue then I’d strongly suggest you also check out the following article by Charles:

Magnesium Deficiency: A Growing Health Crisis

Here’s a small excerpt on osteoporosis:

“The primary message coming from the dairy industry is that you need calcium for strong bones and to help prevent osteoporosis. True, but you can’t have healthy and strong bones without adequate magnesium. The ratio of calcium to magnesium in the diets of the Paleolithic man was 1.3 to 1, but the diet that is commonly used now has shifted that ratio to 5 to 1. The main culprit is the inclusion of dairy products in the modern diet. The calcium-to-magnesium ratios found respectively in milk, yogurt and hard cheeses are 7:1, 11:1, and 26:1.”

Charles goes on to discuss an important study in which magnesium supplementation directly improves subjects bone density.

okay, okay – but calcium still matters, right?

For sure. I absolutely do not mean to imply that it doesn’t. It matters just as does pretty much every vitamin or mineral you might care to name – each to different degrees perhaps, and for different purposes most certainly. So let’s talk about how or where you can best get your calcium – the most useful and absorbable kind of course!

The following chart, which I found on this site, lists some excellent food sources of calcium.

Whole Food SourcesServingCalcium (mg)
Sardines3 ounces372
Chinese cabbage, cooked1/2 cup239
Spinach, cooked1/2 cup230
Rhubarb, cooked1/2 cup174
Wild salmon, canned with bones3 ounces167
Kale, cooked1 cup122
White beans, cooked1/2 cup113
Bok choy, cooked1/2 cup79
Broccoli, cooked1 cup70
Pinto beans,
cooked
1/2 cup45
Red beans, cooked1/2 cup41

One ounce is about 28 grams.

In general it’s true that the darker and leafier the green vegetables, the more calcium it contains. A bonus is that eating oily fish and dark green vegetables is a boost for many aspects of good health, including omega 3 intake and estrogen detoxification, so I’d certainly recommend you include these foods.

The other thing you may like to consider is supplemental support for bone density. If you’ve read this far then you’ll guess I’m not talking about a pure calcium supplement! But even if I were, it’s important to realise that there are different forms of calcium. The most absorbable form is called Hydroxyaptatite, and it’s been shown to actually increase bone density. Other forms – cheaper forms typically used in over the counter supplements – may slow or even stop bone loss, but won’t reverse it. The Poliquin Bone Matrix supplement contains Hydroxyapatite, along with type I and II collagen, in addition to zinc, copper, manganese, magnesium, vitamin D, and a range of other bone building nutrients – it’s absolutely my recommendation of choice, and each tablet has over 400mg of calcium! A very simple way to ‘insure’ your bones.

You are (not?) what you eat

Finally, remember that the old adage ‘you are what you eat’ can be more accurately defined as ‘you are what you eat and digest’. It’s all very well to choose the most nutrient-dense foods and supplements, but it’s no good to you if you’re not absorbing those nutrients thoroughly. If you suspect digestion may be an issue for you then I’d suggest having it assessed through a Biosignature consultation.

Over to you – is this the first time you’ve heard the idea of milk not being ‘all it’s cracked up to be’? What’s your take on the matter?

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

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Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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3 Comments

  1. Channing says:

    Hi Kat! I agree 100%. Especially in America the emphasis is on calcium and vitamin D when the problem is all the other foods that are causing these deficiencies. I don’t think we would feel the need for so much emphasis on calcium if the food pyramid weren’t taught recommending 6 servings of grains daily and Coca Cola and Pepsi didn’t run half the adds on TV – which our children are glued on. It’s an endless cycle of media driven propaganda here in the states. It’s so incredibly frustrating that the media overrides true information on the subject of nutrition. I am just happy that Elena will still gobble down a cup of cooked spinach in a heartbeat! We do a bottle of raw milk once in a while which I use the cream from, but most importantly is getting all the nutrients needed from real food and other supps before resorting to milk.

    Would you be able to post more about sources of magnesium as well? I notice a HUGE difference when I take Magnesium Glycenate daily – I feel like I’m properly absorbing vitamins and minerals from my food when I take it.

    Love the posts! Especially your workout video! Keep ’em coming!

    1. Kat says:

      That’s interesting; I haven’t used glycinate by itself consistently .. I use the Poliquin ubermag to help me sleep; which has a blend of 4 chelates. I am planning to reprint a Poliquin article on magnesium next week actually – he has so much good stuff to say that it’s pointless my rehashing it! Sounds like you’re doing such a great job with Elena 🙂

      Oh – bet you can’t wait to see the full workout vid, hey? Neither can I!!!

Comments are closed.

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