Calcium     Brain    Water     Links

Got Calcium?

Food

Serving
Size
Calcium (mg)

Muenster cheese
1 oz
203
Chedder Cheese
1 oz
204
Collard greens, cooked
1 cup
226
Dried Figs, uncooked
1 cup
287
Whole milk
8 oz
290
2% milk
8 oz
298
Skim Milk
8 oz
301
Low-fat yogurt with fruit
8 oz
338
Sardines, in oil, including bones
3.75 oz
351
Low-fat plain yogurt
8 oz
448
Nonfat plain yougrt
8 oz
488
oz. - ounces; mg = milligrams

Thanks to Current Health 2,
March 2006, vol. 32, NO. 7

 

Brain Boosters
Give your brain a natural boost
with foods and nutrients.

Brain Boost
Nutrients, Vitamins, Minerals
Good Food Source
Quick Thinking  Omega-3 fatty acids  Salmon, almonds,seeds
Alertness  Protein  Legumes, nut, fish,meats,chicken, eggs
Energy  Carbohydrates Whole grains, cereal, pasta, breads, fruits 
 Memory Choline  Egg yolks, liver, mil, soybeans 
Overall brain health      B vitamins ( vitamin, B1, B 5, B6, and B12 Whole grains, cereal, meats, poultry, fish, legumes, eggs, dairy, nuts 
 Magnesium Whole grains, legume, nuts, green vegetables
Potassium   Apricots, avacados, fis, bananas, cantaloupes, strawberries, oranges, meats 
Calcium   Milk, chees, yogurt


Thanks to Current Health 2
February 2006, Vol. 32, NO. 6

 

Water
From Amican Council on Exercise:

Drinking when Working out
One Hour Before 1-2 cups
Prior to Exericise 1 cup
During Exercise 1/2 - 1 cupever 15-20 minutes
30 Minutes After 1 cup
Pounds Lost 2 cups for ever pound lost during exercise

How Much Water for You
Male Teens 14 cups (112 ounces)
Female Teens 10 cups ( 80 ounces)
Where to get fluids Water, juice, milke, coffee, tea, fuirts, vegetables, and other beverages can hydrate you, but they can contain nearly 10 teaspoons of sugar. Caffiene in drinks will make you urinate more so you will need to keep hydrating.
Fluids Lost You lose more than 10 cups of water a day by breathing, sweating, and urinating. Heat exposure and long physical activity incease water loss. Illness and dieting can make you come up short in water supply.
Over Hydrating? Endurance athletes may keep hydrate while exercising but if they drink to much water without replacing essential body-fuild salts called electrolytes they can suffer from water intoxication. Sports drinks help replace electrolytes lost during sweating.

 

Links

Health Sites