We already know that calcium, at every age, helps ward off osteoporosis or brittle bone disease. Calcium is an essential element for strong and healthy bones. But researchers have recently discovered another possible benefit of calcium in that it may help to promote weight loss. Could calcium be a factor in weight loss? Multiple human studies are being conducted addressing this hot news and assessing if calcium can really help ward of weight gain and even help those who are overweight to lose pounds. But exactly how calcium affects body weight and fat is not yet clear. Researchers from the Journal of the American College of Nutrition studied calcium consumption in women and children and found that individuals who consume close to 1200 mg of calcium a day have lower body fat than those who do not. The researchers found that a decreased intake of calcium corresponded to a high body weight. Evidently, the women who were studied substituted calcium-rich foods and beverages with carbonated beverages such as soda. What the researchers concluded from multiple studies done on both women and children is that without adequate body stores of calcium, the body cannot properly metabolize fat.

So what does this mean to you? There appears to be three key factors at work for optimal weight management with calcium: the increase in consumption of calcium, the source of calcium from dairy products, and caloric levels of the overall eating plan including the calcium sources. Along with an increased calcium intake in your diet good eating habits will help you in your effort to lose weight. Adopting an overall eating plan that includes a balanced diet from all food groups, being careful not to avoid any one specific group and eating smaller meals several times a day to increase metabolism will help with weight management.

Many people still fail to drink enough milk and consume enough dairy when concerned about losing weight. But as research indicates, having good sources of calcium in your diet can not only help to promote strong healthy bones, but overall optimal health through weight management. Below is a list of great low fat calcium rich sources you can incorporate into your diet on your road to good health.

low-fat/fat free yogurt
1%/skim milk
mozzarella cheese
broccoli
spinach
salmon
ice cream/soft-serve
low-fat/fat-free ricotta cheese
reduced fat/fat-free cream cheese

Calcium Rich Recipe: Raspberry Trifle (Serves 4)

Ingredients:
4 oz. Non-fat Cream Cheese
4 oz. Non-fat Ricotta Cheese
1 Tbs. Fresh Lemon Juice
1 Tbs. Granulated Sugar (optional)
1 cup fresh Raspberries
1/4 cup Raspberry Jam or Puree
About 16 Vanilla Wafer Cookies, crumbled
6 oz. Nonfat Plain, Vanilla, or Raspberry Yogurt
4 fresh Mint Sprigs for Garnish

Preparation Steps:
In a small mixing bowl, whip the cream cheese with the ricotta cheese. Add the lemon juice and (if desired) sugar to taste, as you blend with an electric mixer until a rich and creamy texture has been attained. Minimum blending time is about 8 minutes. The more blending time, the creamier the mixture, and the easier it is to spread in layers, later. In a separate mixing bowl, combine the raspberries with the raspberry jam or puree, keeping out about 12 or 16 perfect, whole berries for garnish. Either in four parfait glasses or one parfait-style glass bowl, layer the ingredients in the following order, starting from the bottom (of course): cream cheese and ricotta cheese mixture, raspberries mixed with jam or puree, crumbled vanilla wafers, cream and ricotta cheese mixture again, and a sprinkling of beautiful, whole raspberries on the top. Refrigerate your trifle for at least 2 hours prior to serving. Just before dessert, add a small dollop of non-fat yogurt and a mint leaf in the center of each serving or serving bowl.

Copyright© 1999-2006 Kevin Kelly, LRD. All rights reserved. Unauthorized use prohibited.

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