Have You Fed Your Bones Lately? By Patti Tveit, R.D. ake this simple test below and find out. If you ate any of these foods listed below yesterday, put a check in the box next to it. If you ate a food twice, put checks in two boxes, three times-three boxes, etc.
1 cup milk (any kind) 11J2 oz. cheese 1 cup cream soup % cup macaroni & cheese 1 cup greens 1 cup custard 11/2 cups ice cream 2 cups cottage cheese 1 cup yogurt % cup tofu cheese pizza (1 slice) 1 cup milkshake sardines (6-7) salmon (5 oz. ) broccoli (4 stalks) 1 waffle
Two Recipes To Help You Bone-Up "Good Morning" Shake 1 cup lowfat plain yogurt or 1J4C. lowfat milk 1 cup fresh fruit, cut up (ex. banana, pineapple) 1 tsp. vanilla 3 ice cubes Place all ingredients in a blender, and process until frothy. 1 serving = 259 calories, 10 gm protein, 3 gm fat
If you had less than two checks, you have forgotten to feed your bones. Read on. If you had two or more checks, there's a good chance your bones got some calcium yesterday. But read on to "bone-up" on keeping bones healthy. These foods contain the mineral calcium. More calcium is present in your body than any other mineral, with 99 percent of it occurring in your bones and teeth. Thanks to advertising campaigns, when we think of calcium, we think of milk. In fact, in this country, milk and dairy products are the primary source ofthis mineral. In other parts of the world, beans, nuts, tofu (soy bean curd), small bony fish, and certain vegetables provide vital sources of calcium.
Why Do We Need Calcium? Most of us think of our bones as being lifeless; however, they are live tissue. In fact, our bone tissue changes daily. Calcium, combined with protein, phosphorus, vitamins A, D, and C, form bone tissue and give it structure and strength. Calcium is most important: In fact, if you took all the calcium out of a bone, you could bend it and tie the bone into a knot.
Four Cheese Pizza 1 box (12.95 oz.) pizza mix 1% cups sliced zucchini 1 cup sliced mushrooms 11/2 cups grated mozzarella cheese % cup grated provolone cheese 1 pkg (about 5 oz) garlic and herb cheese 1 tablespoon chopped fresh basil 1J2 tsp red pepper flakes (optional) Remove dough mix and cheese topping from box. Add half of cheese topping to dough mix. Prepare dough according to package directions. Press prepared dough into greased 12-inch pizza pan. Spread
Your bones and teeth contain 99 percent of the calcium in your body, while one percent is used for proper muscle contractioris especially the heart muscle contraction and important nerve impulse transmission. Since your body cannot make calcium, it depends on you to supply it with calcium-rich foods. If you do not eat the proper amount, your body takes calcium from the bones and puts it into the bloodstream so that your body continues to function. However, day after day or year after year oftaking calcium from the bones, and not replacing it, weakens the bones and they are more easily injured. As a gymnast, you know how important it is to have healthy bones for landings and to repair the "wear and tear" that daily workouts put on the whole body structure. As many of you age 2-18 know, your body is still growing and developing and calcium is vitally needed to ensure fulfilling longer, stronger bones and strong, healthy teeth. After age 20, we know bones don't grow any longer. However, ensuring the adequate calcium can make sure the bones stay strong and dense. So, milk isn't just for kids! Continued on page 35
with prepared pizza sauce. Arrange zucchini and mushroom slices over sauce. Sprinkle with mozzarella and provolone cheese. Crumble garlic and herb cheese and sprinkle over pizza. Top with remaining packaged cheese topping. Bake in 425-degree oven 20 minutes or until crust is browned and cheese melts. Remove from oven. Sprinkle with basil and red pepper flakes. Serve immediately. Makes 6 servings.