Q. Three months ago, I saw an article on the National Osteoporosis Foundation Web site (www.nof.org) that said wheat bran is the only fiber-rich food that appears to reduce calcium absorption. Since then, I've been avoiding wheat and wheat-bran products, eating cereal dry and drinking the milk later, skipping ham-and-cheese sandwiches, while trying to find out how much it reduces calcium absorption, how much time to allow between consuming wheat bran and calcium, etc. Can you find out more about this? Also, I read that the body can absorb only 500 milligrams of calcium at a time. True?

— L.B.

A. You can resume pouring milk on your cereal, says Dr. Robert Heaney, a professor of medicine at Creighton University, member of the board of trustees of the NOF — and co-author of the study that showed wheat fiber interfered with calcium absorption. "The good news is, it takes a lot of wheat bran," Heaney said, "and the interference is only partial."

Fitness news you can use Older but not weaker Contrary to traditional thinking, aging may not inevitably cause loss of muscle and strength, according to research at the University of Texas Medical Branch at Galveston, published in the Journal of the American Medical Association. The three-year study of 48 men looked at the rate bodies create and break down muscle protein and found it was similar in younger and older men. Researchers said other factors — perhaps eating habits, hormonal changes or the body's ability to use protein — must account for muscle loss and weakening associated with age. "It is a positive finding," said the study's lead author, Elena Volpi, "because it is much easier to develop exercise programs for seniors or to administer, say, nutritional or hormonal supplements, than it is to develop treatments targeted at changing a basic defect in muscle-cell function." Micro-grants for health people The U.S. Department of Health and Human Services plans to award hundreds of micro-grants, worth up to $2,010 each, to community organizations for activities that support the goals of Healthy People 2010, the federal public-health agenda for the next decade. "This is a new idea for HHS, a way to leverage very small grants into very widespread action," said Secretary Tommy Thompson. "Though small in size, these grants can have a large impact by tapping the potential of local organizations to make a difference in the lives of the people closest to them." More information: www.health.gov/healthypeople/. Ask again Questions on workouts, equipment or nutrition? Send them to Ask Molly, Pacific Northwest magazine, The Seattle Times, P.O. Box 70, Seattle, WA 98111, or e-mail mmartin@seattletimes.com.

The study used a full serving of pure wheat bran, and even most cereals advertised as high in bran have far less than 100 percent. Heaney has tested the basic wheat, oat and corn cereals used by General Mills (both in independent studies and ones funded by that company), including Total and Raisin Bran. "They all showed good calcium bioavailability." Many cereals today also are fortified with calcium, but Heaney says the quality varies and there's no way for consumers to tell which manufacturers test the added calcium for absorption.

The pure wheat bran reduced calcium absorption by 50 percent, only at that meal. A person who insisted on having pure wheat bran with milk for breakfast could drink more milk a couple of hours earlier or later to offset the interference.

It's the phytates in fiber that interfere with calcium absorption. Legumes are also high in phytates, so the calcium in beans is only half as available for absorption as the calcium in milk, although soaking beans, changing the water and then cooking them reduces their phytate level. Protein, sodium and oxalates — found in spinach, rhubarb, beet greens and almonds — also inhibit calcium absorption, so for optimal absorption they also could be eaten at other times than a when taking a calcium supplement or food.

Though it's commonly believed that we can absorb only 500 milligrams of fiber at one time, Heaney said that's not quite true: When we take more than 500 mg at once, "the fraction absorbed goes down but the quantity absorbed goes up. You'll absorb a certain fraction of anything you ingest." For example, if you aim to take in 1,500 mg supplemental calcium daily, he said, it's best to spread it out, taking, say, 500 mg with each meal. "But if you're going to skip the last two doses, it's better to take all 1,500 with breakfast."

Since I had him on the phone, I asked Heaney if he preferred any type of supplemental calcium over another (citrate, carbonate, etc.). "Manufacturers will find isolated studies that show one better than the other," he said, "but if you look at the bulk of the studies, they're all absorbed about the same." However, he added, older people on a restricted diet might not be getting enough phosphorus and thus might be better off choosing calcium phosphate.

More trainers for large folks

After responding to a reader request with the names of the only two trainers I'd been able to identify as specialists in working with overweight folks, I heard from — and about — several others:

• Sound Health Solutions (425-747-6000; www.soundhealthsolutions.com) is a Bellevue clinic run by two M.D.s that emphasizes customized, one-on-one, full health-management programs. It most commonly treats obesity, in addition to patients looking for cardiac rehab, diabetes management, post-partum help, sports enhancement, etc. Staff also includes registered dietitians, counselors and exercise physiologists.

• The 20/20 Lifestyle Clinic at the Pro Club in Bellevue (425-885-5566; www.proclub.com).

• Emily Wark, a registered dietitian, sports nutritionist and certified personal trainer (206-356-3539; emily.wark@att.net).

• Dave Engle, Recreation and Health Exercise Consultants, Bellevue (425-455-0721; www.rhec.com).

• Carla Quam, Cross Train Concepts Conditioning Studio, Ballard (206-782-2199; crosstconcepts@aol.com, www.crosstrainconcepts.com).

• Julie Day, Kirkland (206-579-9361; day.julie@lycos.com).

• Dianne Cumberland and Nancy Gardner , Personal Training Team (425-885-4825; ptt@mindspring.com).

Molly Martin is assistant editor of Pacific Northwest magazine.

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