HEALTH TALK

Volume 26Issue 25 MAY/JUNE 2002

"CALCIUM"

NUTRITION NEWS...

CALCIUM

Are You Getting Enough???

Most of us know that calcium is necessary for strong bones and teeth. You may not know that calcium is also needed for vital body functions, such as muscle contraction, the beating of the heart, blood clotting and the ability of your nerves to carry messages.

What happens if Your Body Does Not Get Enough Calcium?

When your diet is not rich enough in calcium, your body will "steal" calcium from your bones.

Lack of enough calcium can lead to:

If you get plenty of calcium rich foods, your body will have extra calcium to store. It is stored in your bones keeping them strong and healthy.

What About Vitamin D?

Your body needs vitamin D to absorb calcium. Vitamin D comes from two sources: through the skin from direct exposure to sunlight, and from the diet. The requirement of 400IU per day can be obtained from fortified dairy products, egg yolks, saltwater fish, liver and multivitamins containing vitamin D.

Calcium Busters

 

Calcium Rich Foods

Yogurt, non- fat (1cup) 452 mg

Sardines, canned w/ bones 324 mg

Salmon, canned w/ bones 302 mg

Milk skim (1 cup) 302 mg

Orange juice 293 mg Calcium fortified

Cheese mozzarella (1oz) 183 mg

Turnip greens (1/2 cup) 150 mg

Tofu (¼ cup) 150 mg

What About Supplements?

If you have a difficult time getting enough calcium from your diet, you may want to consider taking a supplement. Calcium exists in nature only in combination with other substances.

The Osteoporosis Work Group Prevention & Disease Management Subcommittee Wenatchee Valley Clinic

EXERCISE FOR STRONGER BONES....

One way to ensure stronger bones is to get daily exercise. But many people find it hard to get started.

Motivating Yourself to Exercise

  1. Set goals you can reach in a reasonable time frame. How much progress do you expect in a month?
  2. Schedule a specific time for exercise. This is the best way to make it a part of your everyday life. Consider it as important as a doctor’s appointment.
  3. Reward yourself when you meet your goals. Treat yourself to a movie.
  4. Make exercise fun.
  5. Get involved in active community events. Participate in a charity walk. A good cause really motivates you to walk.
  6. Keep a record of your progress.

    7. FITness from 50 forward

  7. Exercise with a friend or a group. You’ll motivate each other.

REMEMBER:
    1. Exercise brightens your mood, relieves stress, and lifts depression.
    2. Exercise makes you stronger. You’ll have more energy and feel healthier after you exercise.
    3. Exercise can help you to work through problems by clearing your mind.
    4. Exercise burns calories.
    5. Exercise helps you to look better as well as feel better.
    6. Exercise helps you sleep better, so you are less likely to have problems with insomnia.
    7. Exercise is good for your heart and circulation.

Recipe Recital…

Curried Chicken Salad

Serves 5

2 whole chicken breasts steamed and diced

½ cup diced celery

½ cup red apple diced

¼ cup raisins

DRESSING:

1 Tbs. mayonnaise

½ cup plain non-fat yogurt

½ cup curry powder

1½ tsp. lemon juice

DIRECTIONS:

In large bowl, combine diced chicken, celery, apple and raisins. Set aside. In small bowl blend, mayonnaise, yogurt, curry powder and lemon juice. Pour dressing over chicken mixture. Chill and serve on a bed of lettuce.

Washington Fryer Commission

TIP OF THE MONTH!!!

For a refreshing no-calorie drink, brew three bags of apple cinnamon, wild berry or your favorite herbal tea in 1 cup of hot water. Steep 5 minutes, discard the tea bags, add 1-cup cold water and refrigerate until cold.

COOPERATIVE EXTENSION

WSU/ Snohomish County

600-128th St. SE

Everett, WA. 98208

Cooperative Extension programs and employee’s are available to all without discrimination. Evidence of noncompliance may be reported through your local Cooperative Extension Office. This program is funded through a USDA Food Stamp Nutrition Services Food Stamp Participation Grant