Our VERY 1st veggie garden!

Thanks so much to Mark and Chad for building this great, senior-friendly gardening table.  We are enjoying it very much!

Healthy Habits -> 10 Natural Ways to Alleviate Arthritis Pain

Below is a list of the top ten natural ways to reduce arthritis pain.

1. Glucosamine and Chondriotin: Glucosamine and chondriotin are compounds already produced in the body that helps rebuild and repair damaged cartilage. Glucosamine and/or chondroitin natural supplements are a very popular natural remedy for arthritis pain, as they work in the same way: to build and repair weakened joints.
2. MSM: MSM is another popular natural remedy, a compound found in fresh meats, vegetables, fruit, and cow’s milk. This sulfur compound has had positive results in reducing the painful inflammation and swelling caused by arthritis.
3. Manganese: Manganese is primarily effective with rheumatoid arthritis, and has been shown to promote enzyme growth and slow deterioration of joint health.
4. Niacinamide (or Vitamin B3): Niacinamide is recommended for arthritis sufferers, as it can strengthen and bolster bodily cells, cell tissues, and cell growth; discouraging the worsening of arthritis physical effects.
5. Turmeric and Ginger Extract: Turmeric and ginger-both easily found in the household cupboard-are herbal extracts shown to greatly and naturally reduce inflammation in arthritis victims.
6. Cinnamon: Another convenient natural spice aid, cinnamon can help cut down on arthritis inflammation and pain by slowing the release of fatty acids.
7. Olive Oil: Olive oil-a healthy part of anyone’s diet-has also been shown to help ease inflammation of deteriorating joint health. The central compound found in extra virgin olive oil, oleocanthal, has proven effective as a pain remedy-most regularly compared to the pain-relieving effects of ibuprofen. The regular use of olive oil over a period of time has been studied to reveal long term joint health, as well as heart strength.
8. Black Cohosh: Black Cohosh is a helpful anti-inflammatory herbal extract regularly used for both menopausal and arthritis effects, used to reduce the inflammation associated with joint pain.
9. Yellow/Orange Fruits/Vegetables: Studies have shown that increasing intake of yellow and orange vegetables in your diet, can greatly reduce long term effects associated with arthritis pain and inflammation. The cartenoids in these fruits and vegetables are elemental to this positive process.
10. Evening Primrose Oil: Another popular arthritis cure is evening primrose oil for its concentration of GLA-a bodily compound that the body converts into prostaglandins. Prostaglandins are the body’s activity for regulating inflammation. Evening primrose oil-used on a regular basis-has been proven to show positive reduction of arthritis inflammation and related symptoms.

Though the above natural remedies have had positive results in studies taken, it is not a given that each will dramatically affect one arthritis victim to the next. Each body is different, and combining one or all of the above natural alternatives could help ease inflammation, given the specific patient. Moreover, consulting with your physician before taking any new supplement or medication is absolutely crucial to your overall health. Remember, while choosing natural remedies over chemical are typically better for your long term health, this is not a definite and not all natural cures are safe. Doing your research and consulting with a trusted doctor is always key in alleviating any bodily deficiency.

Source article here

Healthy Habits -> The human body & dehydration

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The functions of water in human body are vital. The water:

• Transports nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protects our vital organ
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protects and moisturizes our joints

Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.

Harmful Effects and Symptoms of Dehydration

The Harmful Effects Result from Dehydration:

• Tiredness
• Migraine
• Constipation
• Muscle cramps
• Irregular blood pressure
• Kidney problems
• Dry skin
• 20% dehydrated – Risk of death

Symptoms of Dehydration
Here are some of the symptoms that you need more water:

• Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.
• Dry Skin: Skin is the largest body organ and requires its share of water.
• Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
• Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water.
• Fatigue: Water is a source of energy and gives you a boost in energy.

How much water should you drink a day to avoid dehydration? A common approach is drinking 8 glasses of water a day, is it sufficient?

Click here for the source article

Healthy Habits -> Benefits of drinking water

Top 11 Health Benefits of Drinking Water

You will be amazed of the benefits of drinking water as follow:

1. Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. 
2. Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3. Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4. Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
5. Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
6. Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
7. Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
8. Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
9. Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
10. Good Mood: Your body feels very good and that’s why you feel happy.
11. Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

Can you see the importance of water to your body after understanding the above benefits of drinking water?

 Find the source article here

Ask and you will get a discount!

"YOU must ASK" for your discount!

RESTAURANTS:
Applebee's: 15% off with Golden Apple Card (60+)
Arby's: 10% off (55+)
Ben & Jerry's: 10% off (60+)
Bennigan's: discount varies by location (60+)

Bob's Big Boy: discount varies by location (60+)
Boston Market: 10% off (65+)
Burger King: 10% off (60+)
Chick-Fil-A: 10% off or free small drink or coffee (55+)
Chili's: 10% off (55+)
CiCi's Pizza: 10% off (60+)
Denny's: 10% off, 20% off for AARP members (55+)
Dunkin' Donuts: 10% off or free coffee (55+)
Einstein's Bagels: 10% off baker's dozen of bagels (60+)
Fuddrucker's: 10% off any senior platter (55+)
Gatti's Pizza: 10% off (60+)
Golden Corral: 10% off (60+)
Hardee's: $0.33 beverages everyday (65+)
IHOP: 10% off (55+)
Jack in the Box: up to 20% off (55+)
KFC: free small drink with any meal (55+)
Krispy Kreme: 10% off (50+)
Long John Silver's: various discounts at locations (55+)
McDonald's: discounts on coffee everyday (55+)
Mrs. Fields: 10% off at participating locations (60+)
Shoney's: 10% off Sonic: 10% off or free beverage (60+)
Steak 'n Shake: 10% off every Monday & Tuesday (50+)
Subway: 10% off (60+)
Sweet Tomatoes: 10% off (62+)
Taco Bell: 5% off; free beverages for seniors (65+)
TCBY: 10% off (55+)
Tea Room Cafe: 10% off (50+)
Village Inn: 10% off (60+)
Waffle House: 10% off every Monday (60+)
Wendy's: 10% off (55+)
White Castle: 10% off (62+)

RETAIL & APPAREL:
Banana Republic: 10% off (50+)
Bealls: 20% off first Tuesday of each month (50+)
Belk's: 15% off first Tuesday of every month (55+)
Big Lots: 10% off
Bon-Ton Department Stores: 15% off on senior discount days (55+)
C.J. Banks: 10% off every Wednesday (60+)
Clarks: 10% off (62+)
Dress Barn: 10% off (55+)
Goodwill: 10% off one day a week (date varies by location)
Hallmark: 10% off one day a week (date varies by location)
Kmart: 20% off (50+)
Kohl's: 15% off (60+)
Modell's Sporting Goods: 10% off
Rite Aid: 10% off on Tuesdays & 10% off prescriptions
Ross Stores: 10% off every Tuesday (55+)
The Salvation Army Thrift Stores: up to 50% off (55+)
Stein Mart: 20% off red dot/clearance items first Monday of every month (55+)
GROCERY:
Albertson's: 10% off first Wednesday of each month (55+)
American Discount Stores: 10% off every Monday (50+)
Compare Foods Supermarket: 10% off every Wednesday (60+)
DeCicco Family Markets: 5% off every Wednesday (60+)
Food Lion: 6% off every Monday (60+)
Fry's Supermarket: free Fry's VIP Club Membership & 10% off every Monday (55+)
Great Valu Food Store: 5% off every Tuesday (60+)
Gristedes Supermarket: 10% off every Tuesday (60+)
Harris Teeter: 5% off every Tuesday (60+)
Hy-Vee: 5% off one day a week (date varies by location)
Kroger: 10% off (date varies by location)
Morton Williams Supermarket: 5% off every Tuesday (60+)
The Plant Shed: 10% off every Tuesday (50+)
Publix: 5% off every Wednesday (55+)
Rogers Marketplace: 5% off every Thursday (60+)
Uncle Guiseppe's Marketplace: 5% off (62+)
TRAVEL:

Airlines:

Alaska Airlines: 10% off (65+)

American Airlines: various discounts for 65 and up (call before booking for discount)
Continental Airlines: no initiation fee for Continental Presidents Club & special fares for select destinations

Southwest Airlines: various discounts for ages 65 and up (call before booking for discount)
United Airlines: various discounts for ages 65 and up (call before booking for discount)
U.S. Airways: various discounts for ages 65 and up (call before booking for discount)

Rail:

Amtrak: 15% off (62+)

Bus:

Greyhound: 5% off (62+)
Trailways Transportation System: various discounts for ages 50+

Car Rental:
Alamo Car Rental: up to 25% off for AARP members

Avis: up to 25% off for AARP members Best Western: 10% off (55+)
Budget Rental Cars: 10% off; up to 20% off for AARP members (50+)

Dollar Rent-A-Car: 10% off (50+)
Enterprise Rent-A-Car: 5% off for AARP members

Hertz: up to 25% off for AARP members Holiday Inn: 10%-30% off depending on location (62+)
National Rent-A-Car: up to 30% off for AARP members

Over Night Accommodations:

Cambria Suites: 20%-30% off (60+)
Clarion Motels: 20%-30% off (60+)
Comfort Inn: 20%-30% off (60+)
Comfort Suites: 20%-30% off (60+)
Econo Lodge: 20%-30% off (60+)
Hampton Inns & Suites: 10% off when booked 72 hours in advance
Hyatt Hotels: 25%-50% off (62+)
InterContinental Hotels Group: various discounts at all hotels (65+)
Mainstay Suites: 10% off with Mature Traveler's Discount (50+); 20%-30% off (60+)
Marriott Hotels: 15% off (62+)
Motel 6: 10% off (60+)
Myrtle Beach Resort: 10% off (55+)
Quality Inn: 20%-30% off (60+)
Rodeway Inn: 20%-30% off (60+)
Sleep Inn: 20%-30% off (60+)

ACTIVITIES & ENTERTAINMENT:
AMC Theaters: up to 30% off (55+)
Bally Total Fitness: up to $100 off memberships (62+)
Busch Gardens Tampa, FL: $3 off one-day tickets (50+)
Carmike Cinemas: 35% off (65+)
Cinemark/Century Theaters: up to 35% off

U.S. National Parks: $10 lifetime pass; 50% off additional services including camping (62+)
Regal Cinemas: 30% off Ripley's Believe it or Not: @ off one-day ticket (55+)
SeaWorld Orlando, FL: $3 off one-day tickets (50+)
CELL PHONE DISCOUNTS:
AT&T: Special Senior Nation 200 Plan $29.99/month (65+)
Jitterbug: $10/month cell phone service (50+)
Verizon Wireless: Verizon Nationwide 65 Plus Plan $29.99/month (65+).
MISCELLANEOUS:
Great Clips: $3 off hair cuts (60+)
Super Cuts: $2 off haircuts (60+)

NOW, go out there and claim your discounts - - - and remember --- YOU must ASK for your discount --- no ask, no discount.

Healthy Habits -> Foods that Fight Cancer

"Health is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity" ~ World Health Organization, 1948
There are 500 new breast cancer cases diagnosed every day in America. More than 40,000 women will die of breast cancer this year. I would describe this as an epidemic—1 in 3 women will be diagnosed in our lifetime!
These are among the nutritional and lifestyle changes I follow and recommend in the fight against cancer.
Vegetables Eat raw carrots. Harvard researchers have found young women who eat two or more servings of carotenoid-rich fruits and vegetables (oranges, broccoli, carrots, romaine lettuce and spinach) had a 17 percent lower risk of breast cancer.
Green Tea Green tea consumption may reduce your breast cancer risk by up to 53 percent. Drink 2 to 4 cups a day—make a pot and drink it cold in the summer, too. A University of Southern California research team found green tea lowered breast cancer risk by up to 53 percent.
Fiber High-fiber foods lower your risk by 42 percent.
Fish Omega-3 oils from salmon (wild-caught only, please) reduce your risk by up to 94 percent. I tried to eat salmon once a week. And during the chemo when I was really anemic (low red-blood-cell count), I did eat some meat—grass-fed only—beef, liver and veal. My body was craving the iron, so listen to your body. I even drank "beef tea" when I felt really anemic (top sirloin steak extract).
Flaxseed Flaxseed may reduce risk by 54 percent, according to recent studies—eat your lignans! If you don't know about Chia seeds, get to know them fast. They are like flax on steroids (high in anti-oxidants, fiber, calcium). They are a whole food, and they make you very strong.
Walnuts Two ounces—just half a handful—of walnuts per day reduces your risk.
Fruit A few apples a day may keep breast cancer at bay—eat them with skins. Pomegranates may reduce breast cancer risk by up to 87 percent, according to another recent study.
Broccoli and Cabbage Broccoli actually kills cancer cells, according to some studies. I used two cookbooks that were life savers: Rebecca Katz's The Cancer Fighting Kitchen and One Bite at a Time. The second one is for chemo patients. It has amazing tips and basically shows you what cancer-fighting quality every fruit and vegetable out there has. So you start realizing you need to eat a lot of kale and you find yourself buying a lot of cabbage because "Cancer hates cabbage." I sometimes had coleslaw for breakfast—it got that crazy. But I had it easy. My friends banded together to have a personal chef, Christine Merkle, deliver healthy vegan food twice a week. I was extraordinarily lucky.
Sugar Studies show diets high in sugar (processed sugar and high-glycemic index) cause spikes in insulin and stimulate tumors to grow and can contribute to breast cancer—especially triple negative breast cancer. I immediately cut out all processed foods and began buying organic. I cut out all white sugar and "white" starches (pasta and bread), because there are some studies that show that triple negative is related to insulin levels, and that therefore a low-glycemic index diet is helpful in preventing a recurrence. A low-glycemic index diet may lower your risk by 253 percent. Extra stored fat produces estrogen, and glycemic foods cause a cascade of hormones. Eliminate now: desserts, candies, cakes, sweets, sodas, ice cream (ugghh!), white bread, sugar, honey, jelly and alcohol —yep, alcohol. You may ask, "Why live?" But I can tell you there is truth to this.
Alcohol Drinking alcohol increases your risk of breast cancer. One drink a day increases your risk by 7 percent. Alcohol also increases your estrogen. A study in the Journal of Clinical Oncology found that survivors who have one or more drinks per day have a 90 percent—90 percent!—increased risk of recurrence. Medicinal marijuana, anyone? Darn. My oncologist at Georgetown's Lombardi Cancer Center says you can have up to two 6-ounce glasses of alcohol per week and be okay, but it is not worth the risk, in my mind. Very sad, because I used to enjoy a nice wine with dinner, but when you have a choice to live or not it is amazing the strength and willpower you find within yourself. It's a pretty easy choice, really. I only drink water, bubbly water or green tea. I allow myself one black mug of coffee in the morning because the studies are mixed on coffee—it has anti-oxidants, which are good. I put lemon or lime wedges or cucumber in my pitchers of water to give them flavor.
Vitamin D3 Low vitamin D3 levels (the vitamin we get from sun exposure) can increase your chance of getting breast cancer by 70 percent. One study found low D3 led to a 200 percent chance of your cancer progressing and 73 percent greater risk of death. Get your D3 tested now—it is a simple blood test, and if it is below 50ng/mL, do something about it—now. Test it a few times a year. You need 50 percent of your body in the sun for 30 minutes a day.
Exercise Survivors have a 200-600 percent chance of developing a second cancer, compared to others. A study done on triple negative shows that exercising four times a week or more reduced the rate of recurrence. So I exercised nearly every day of chemo—even if it was just a walk for a few miles. The fresh air also helped keep the nausea at bay.
CLICK HERE FOR THE ORIGINAL SOURCE

Travel Day -> LA, IN, MS, IL, AL

Continuing on our travels to each of the states in the order they entered the Union:
18. Louisiana is a state located in the southern region of the United States of America. Louisiana is the only state in the U.S. with political subdivisions termed parishes, which are local governments equivalent to counties. The largest parish by population is East Baton Rouge Parish, and the largest by land area is Cameron Parish.
Admission into statehood: April 30, 1812
Abbreviation: LA
Capital: Baton Rouge
Nickname: Because of the abundance of Brown Pelicans found along the coast of Louisiana, the state is commonly referred to as "The Pelican State."
CLICK HERE FOR LITTLE KNOWN FACTS ABOUT LOUISIANA
CLICK HERE TO READ ABOUT THE LOUISIANA PURCHASE
CLICK HERE TO VIEW A SLIDESHOW OF THE BAYOU

19. Indiana is located in the midwestern and Great Lakes regions of North America. The state's name means "Land of the Indians," or simply "Indian Land."
Admission into statehood: December 11,1816
Abbreviation: IN
Capital: Indianapolis
CLICK HERE FOR FACTS ABOUT INDIANA
CLICK HERE TO VIEW PICTURES FROM THE NATIONAL PARK LOCATED ON THE SHORES OF LAKE MICHIGAN

20. Mississippi is located in the Southern United States. The name of the state derives from the Mississippi River, which flows along its western boundary, whose name comes from the Ojibwe word misi-ziibi ("Great River"). The state is heavily forested outside of the Mississippi Delta area, which was cleared for cotton cultivation in the 19th century. Today, its catfish aquaculture farms produce the majority of farm-raised catfish consumed in the United States.
Admission into statehood: December 10, 1817
Abbreviation: MS
Capital: Jackson
Nickname: The Magnolia State: The most well-known nickname for Mississippi is "The Magnolia State." This nickname honors the stately beauty of the Magnolia Trees of Mississippi. The Magnolia is Mississippi's official State Tree and the blossom is Mississippi's official State Flower. "The Magnolia State" appears on the Mississippi 50 States commemorative quarter issued in October of 2002. CLICK HERE FOR MISSISSIPPI FUN FACTS
CLICK HERE TO VIEW PHOTOS OF THE NATCHEZ TRAIL PARK SERVICE

21. Illinois is often noted as a microcosm of the entire country. With Chicago in the northeast, small industrial cities and great agricultural productivity in central and northern Illinois, and natural resources like coal, timber, and petroleum in the south, Illinois has a broad economic base. Illinois is a major transportation hub. The Port of Chicago connects the state to other global ports from the Great Lakes, via the St. Lawrence Seaway, to the Atlantic Ocean; as well as the Great Lakes to the Mississippi River, via the Illinois River.
Admission into statehood: December 3, 1818
Abbreviation: IL
Capital: Springfield
Nickname: The Prairie State. The North American prairie is one of the most endangered ecosystems on earth. The grasslands of North America began to form about 20 million years ago, but in some areas up to 99 percent of the prairie has been destroyed (in just the last 125-150 years). Wildflowers are the jewels of public lands - tread lightly, take only photos and memories - do not pick flowers or dig up plants.
CLICK HERE FOR FUN FACTS ABOUT ILLINOIS
CLICK HERE FOR PHOTOS OF ILLINOIS RIVER ROAD

22. Alabama is a state located in the southeastern region of the United States. It is bordered by Tennessee to the north, Georgia to the east, Florida and the Gulf of Mexico to the south, and Mississippi to the west.
Admission into statehood: December 14, 1819
Abbreviation: AL
Capital: Montgomery
Nickname: Alabama has been known as the “Yellowhammer State” since the Civil War. The yellowhammer nickname was applied to the Confederate soldiers from Alabama when a company of young cavalry soldiers from Huntsville, under the command of Rev. D.C. Kelly, arrived at Hopkinsville, KY, where Gen. Forrest's troops were stationed. The officers and men of the Huntsville company wore fine, new uniforms, whereas the soldiers who had long been on the battlefields were dressed in faded, worn uniforms. On the sleeves, collars and coattails of the new calvary troop were bits of brilliant yellow cloth. As the company rode past Company A , Will Arnett cried out in greeting "Yellowhammer, Yellowhammer, flicker, flicker!" The greeting brought a roar of laughter from the men and from that moment the Huntsville soldiers were spoken of as the "yellowhammer company." The term quickly spread throughout the Confederate Army and all Alabama troops were referred to unofficially as the "Yellowhammers."
CLICK HERE TO VIEW PHOTOS FROM DISMALS CANYON
CLICK HERE FOR FUN FACTS & TRIVIA ABOUT ALABAMA

Changing your address

CLICK HERE TO CHANGE YOUR MAILING ADDRESS WITH SOCIAL SECURITY

CLICK HERE TO CHANGE YOUR ADDRESS WITH PENNDOT 

CLICK HERE TO CHANGE YOUR MAILING ADDRESS WITH PPL UTILITIES

CLICK HERE TO CHANGE YOUR ADDRESS WITH VERIZON

Monroe County Assistance Office:
(Resource for cash assistance, the Supplemental Nutrition Assistance Program (SNAP), help with child care, health care coverage, home heating assistance (LIHEAP), school meals, SelectPlan for Women and long-term living services.)
You need to call or send a letter to change your address:
Monroe County Assistance Office
Business Route 209 South at Tanite Road
P.O. Box 232
Stroudsburg, PA 18360-0232
Toll Free: 1-877-905-1495
Phone: 570-424-3030
LIHEAP 570-424-3517
FAX: 570-424-3915

Be sure to change your mailing address with the following:
Insurance Companies
Banks/Credit Unions
Magazine Subscriptions
Doctors, Dentists, etc.

If you need new address labels, ask Sharlotte for assistance ;)

Healthy Habits -> Calcium

We are going to start a weekly blog post highlighting a vitamin, mineral, disease or ailment.  Let's learn to treat our bodies with food rather than with medications!

Lack of calcium throughout the years can cause bones to be soft & brittle.  While there are medications to help decrease the progression of bone density loss, why not help your body along by adding calcium rich foods! The foods below can help reduce the risk of bone fractures and brakes.

Dairy products:
Milk and other dairy products provide loads of calcium, the number one go-to nutrient for bone health. “Your heart, blood, muscles and nerves need calcium to function properly. If your diet doesn’t include enough calcium to replace what’s used, it will take it from your bones, leaving them weakened and prone to fracture,” says Keri Gans, R.D., a spokesperson for the American Dietetic Association. Also, skim milk is fortified with vitamin D, which works hand-in-hand with calcium to build bone.

Best bet: Choose skim milk instead of whole. It has fewer calories (90 versus 150 per 8-ounce serving) and less fat (0 grams versus 8 grams).

Other calcium-rich dairy foods: Low-fat or nonfat yogurt, cheese, calcium-fortified cottage cheese.

Try this: Turn canned soup into a creamy, calcium-rich meal by stirring in skim milk instead of water.

Calcium-Fortified Orange Juice

Don’t care for milk? Or does the lactose in it bother your belly? No problem;calcium-fortified OJ is a fine substitute. It contains as much calcium as milk and it delivers a day’s worth of vitamin C, which is essential for the formation of collagen, a vital component of bone matrix.

Best bet: Juices that are fortified with vitamin D as well as calcium.

Other calcium-fortified foods: Some brands of soy milk, rice milk, cereal, bread.

Try this: “Use orange juice as a key ingredient in a marinade for pork tenderloin,” suggests Holly Clegg, author of Too Hot in the Kitchen: Secrets to Sizzle at Any Age. “Marinate meat in a mixture of orange juice, Dijon mustard, garlic, reduced-sodium soy sauce and honey.”

Collard Greens

These spicy greens are among the best plant sources of calcium. A 3/4-cup serving of cooked collards contains about as much calcium as a glass of milk. Collards also contain vitamin K, which contributes to bone health.

Best bet: Choose fresh collards with small, firm leaves and no holes or yellowish spots, or buy frozen chopped collards.

Other calcium-rich veggies: Turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, and broccoli;but not spinach, which contains a compound called oxalic acid that inhibits calcium absorption.

Try this: Sizzle up a simple stir-fry side dish. “In a nonstick skillet, saute Canadian bacon and onion in olive oil; add collard greens, veggie or chicken broth and canned white beans; bring to boil and cook for about 10 minutes, until collard greens are wilted,” Clegg suggests.

Nuts

Peanuts, almonds, cashews, soybeans and their butters are all terrific sources of magnesium, which plays an important part in how your body uses calcium, according to Gans. Without adequate magnesium, the hormones that regulate calcium metabolism can’t do their job properly.

Best bet: Choose unsalted dry-roasted nuts without added oils or salt.

Other magnesium-rich foods: Halibut, potatoes, oatmeal, wheat bran, bananas.

Try this: Whip up a magnesium-rich smoothie by blending a cup of soy milk, a banana, a tablespoon of peanut butter, and a couple of ice cubes.

Salmon

This fatty fish is a delicious source of vitamin D, which helps the body metabolize and absorb the calcium in food. “Vitamin D is converted to its active form in the kidneys, enabling it to help with calcium absorption,” says Gans.

Best bet: For an extra bone-health boost, select canned salmon with bones;and eat the bones! They’re so small you’ll hardly notice them, and they’re loaded with calcium.

Other vitamin D-rich fish: Mackerel, tuna, sardines.

Try this: At snack time, make a vitamin D-rich salmon spread with canned salmon, low-fat mayonnaise, chopped apples and chopped celery. Serve on whole-grain crackers.

Sweet Potatoes

Sweet potatoes are a fabulous source of potassium, which research suggests may boost bone health. Studies have found that people whose diet contains plenty of potassium have denser bones. They also lose less calcium in their urine.

Best bet: Opt for fresh sweet potatoes, or, if you buy canned or frozen varieties, pick varieties that aren’t loaded with lots of added sugar and fat.

Other potassium-rich foods: Tomato paste and other tomato products, potatoes, beet greens, white beans, yogurt, bananas.

Try this: Forget the french fries;make tasty sweet potato fries instead. “Cut sweet potatoes into half-inch thick strips and toss with olive oil, cinnamon and nutmeg, and bake at 400 degrees Fahrenheit for about 40 minutes, or until tender,” Clegg suggests.

Salt-Free Seasonings

The sodium in table salt, soy sauce and other salty seasonings can leach calcium from bones and lead to bone loss. You can protect your bones without sacrificing flavor by replacing salt with super-tasty spices and dried or fresh herbs such as chili powder, ground cumin, garlic powder, basil, oregano, rosemary, thyme, coriander and ground pepper.

Best bet: Dried herb and spice mixes give food a jolt of flavor, but be sure to choose sodium-free varieties.

Other good sources of sodium-free flavor: Onion, garlic, vinegars, lemon juice, lemon and orange zest.

Try this: Fancy up your favorite fish. “Combine oregano and basil for an Italian blend, or cumin and paprika for a spicy southwestern flavor. Use it to season fish on both sides, then saute in a nonstick skillet,” suggests Clegg. DON'T FORGOT TO EXERCISE! Source ***Always consult your doctor before starting a new diet****

Pictures on Wood

The girls working on their projects:

The completed projects:

May Schedule

Tues. May 1 
9:15-12:00 One-on-One By Appointment Only
1:15-4:45 Open Lab  

Weds. May 2 
9:15-12:00 Open Lab
1:15-2:15 Typing Class – Learn the keyboard using thought-provoking exercises. Not only is this class helpful for your typing skills, it gets your brain going AND we have a lot of fun!
2:15-4:45 Open Lab

Thurs. May 3
CLOSED – Social Services Training in Philadelphia  

Tues. May 8 
 9:15-12:00 One-on-One By Appointment Only
1:15-4:45 Open Lab  

Weds. May 9 9:15-12:00 Open Lab
1:15-2:15 Travel Day - This month we’ll be visiting Louisiana, Indiana, Mississippi, Illinois & Alabama. Sign-up sheet on bulletin board. As always, the links will be posted on the BLOG for the home users! 2:15-4:45 Open Lab  

Thurs. May 10
9:15-12:00 Open Lab
2:00 Mother’s Day Tea – Meet in the Community Room  

Tues. May 15
9:15-12:00 One-on-One By Appointment Only
1:15-4:45 Open Lab  

Weds. May 16 9:15-12:00 Open Lab
1:15-4:45 Open Lab
  
Thurs. May 17 9:15-12:00 CLOSED
1:15-2:15 Home Users Club – Meet in the Community Room for interesting discussion on computers/technology. If you have computer questions or are having a problem with your computer this class is a great opportunity to get answers!
2:15-4:45 Open Lab  

Mon. May 21
 9:15-12:00 Open Lab
1:15-2:45 English As A Second Language
2:45-4:45 Open Lab  

Tues. May 22
9:15-12:00 One-on-One By Appointment Only
1:15-4:45 Open Lab  

Weds. May 23
CLOSED  

Thurs. May 24
CLOSED  

Tues. May 29
9:15-12:00 One-on-One By Appointment Only
1:15-4:45 Open Lab

Weds. May 30
9:15-12:00 Open Lab
1:15-3:15 Literati Challenge! – Sign-up sheet on bulletin board.
3:15-4:45 Open Lab  

Thurs. May 31 
9:15-12:00 Open Lab
1:15-2:15 Newsletter/Bulletin Board Class – Help with the monthly newsletter and the bulletin board in the lobby. Sign-up sheet on bulletin board.
2:15-4:45 Open Lab
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 Schedule Changes
CLOSED: Thursday May 3rd , Thursday May 17th (morning only), Wednesday May 23rd, Thursday May 24th. OPEN: Monday May 21st
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One-on-One Appointment Dates Tuesday May 1st, May 8th, May 15th, May 22nd, and May 29th. Sign-up NOW! Appointments go fast!