Our Healthy BodiesTime to ‘Bone-Up’ on Calcium! Calcium is one mineral that is absolutely essential for good health. It is the building block for strong bones, hair and teeth. It is also needed for our bodies to operate efficiently, such as the nervous system, blood clotting, and muscle contractions—including the heart. Most of us need about 1200 mg of calcium per day. Good food sources include dairy products (yogurt is the easiest to digest), broccoli, chard, asparagus, nuts, and soybean products. Milk is an excellent source of calcium for children, but the predominance of juice and soda is reducing the amount of calcium children get during the critical development years. Soda, in fact, actually takes calcium OUT of the bones, reducing the strength of the bones and increasing the risk for breaks or osteoporosis later in life. Encourage your kids to reduce soda intake and try to ensure they get plenty of calcium in their diets. Often adults can no longer digest milk easily, so they may be better off using other sources of calcium, as well as taking a calcium-magnesium supplement. Avoid taking Tums or other supplements that contain aluminum; best to take calcium citrate. Our bodies only absorb about 40% of the calcium we eat, unless we help it along. Magnesium and vitamin D greatly increase the amount of calcium that gets into the system. The body needs almost an equal amount of magnesium as calcium, as well as some vitamin D. Doctors are now recommending about 1000 mg/day of vitamin D to ensure we get enough to process the calcium needed. Exercise is also important to move the calcium into the bones. Without exercise, the calcium does not circulate the system and get to the bones as it should, and may cause other problems, such as kidney stones or bone spurs. About 30 minutes a day of walking will yield a number of benefits, including stronger bones. Simple steps to getting enough calcium include: · Eat lots of leafy greens, dairy, and other calcium sources. · Balance calcium intake with magnesium and vitamin D. · Reduce soda, caffeine, and alcohol, which can take calcium from bones. · Get at least 20-30 minutes of exercise daily. If we focus on calcium, we help to ensure that our bodies are strong and healthy! Susan Seaburg is a Wellness Coach, Nutritionist, and Yoga Teacher who writes articles and consults with individuals and families to help them achieve their wellness objectives. © Susan Seaburg, 2006 |
Gen-14 Rocks The HouseWe want to express our appreciation to Gen-14 for their involvement in music ministry, especially during the Advent and Christmas season. Gen-14 accompanied several special services and the Christmas Pageant during this season. We celebrated with a trip to San Jose to see The Nativity Story and a New Year’s party at Lauren and Mary’s home. Again, many thanks to our skillful young musicians: Kelsey, acoustic guitar; Hannah P., electric bass; Jonny, electric guitar, Tim and William, percussion; Lauren, vocals and flute; Chris, vocals, recorder and penny whistle; Serena and Tayler, vocals; as well as those adults who support the group: Claire, recorder and piano; Eric, clarinet; Jim, saxophone; and Mary, party and goodies. Our focus for the first Sunday of each month (“Celebration Sunday”) will continue to be adding more contemporary music selections to the services, with an emphasis on offering both traditional and contemporary pieces. Upcoming Gen-14 music for Feb 4 and March 4 will include: I will Praise Him Still; You are Mine; Santo, Santo, Santo; Sunny Days; and So Long Self. If you are planning to ski at Zephyr Point, on Jan 27th, pack your amp, a guitar or flute, and music you would like to share. Regular practices are held during the Youth Group meeting on Sundays and after the service around the piano in the sanctuary. We’ll also be scheduling a music evening for teens and families in the upcoming weeks. Please contact Tamah for further information on how to become involved in the Gen-14 music program. Happy New Year! |
|
Gen-14 at the Blessing of the Animals service in October. |
