Your guide to vitamins and minerals

I was surfing the net today and found this. Not that I badly need these vitamins but it’s nice to know what they actually do to our bodies and where we can find them. I got this info from here.

Vitamin A

-needed for growth and repair of body, healthy immune system, and healthy vision.
-Found in liver, eggs carrots, milk, yogurt, cheese, and fish liver oil.

Vitamin B12

-needed for healthy nervous system and making blood cells.
-Found in liver, meat, milk,and fortified breakfast cereals.

Vitamin C

-needed for healing wounds, helping body to absorb iron.
-Found in citrus fruits (lemons, limes, oranges, grapefruits) nectarines, melons, vegetables, tomatoes, and potatoes.

Vitamin D

-needed for healthy bones and teeth, helping body to absorb calcium.
-Found in sunshine, eggs, oily fish, margarine, liver, fortified breakfast cereals.

Vitamin E

-needed for protecting body tissues against damage.
-Found in vegetable oils, nuts, vegetables, and cereals.

Vitamin K

-needed for helping blood clot for wound healing.
-Found in dark green leafy vegetables (cabbage, spinach, brussel sprouts), liver, meat, and wholegrain cereals.

Calcium

-needed for helping to form healthy bones and teeth.
-Found in milk, yogurt, cheese, canned fish, dark green leafy vegetables, and dried fruits.

Iron

-needed for making red blood cells.
-Found in red meat, liver, fortified breakfast cereals, bread, spinach

Selenium

-Needed for protecting body tissues against damage.
-Found in cereals, meat, fish, liver, cheese, and eggs.

Zinc

-Needed for growth, digestion and taste.
-Found in meat, liver, eggs, cheese, wholegrain cereals and seafood.

Let's take a break!

I know, I know, I'm being remiss with this blog. 'just can't get the momentum if you know what I mean. I'm glad, a friend of mine sent me this..how about trying it for yourself? Have fun!!

This is for older people. Younger people try it at your own risk. This is working well for me.

For those of us getting along in years, here is a little secret for building your arm and shoulder muscles. You might want to adopt this three days a week.

Begin by standing straight, with a 5-LB. potato sack in each hand. Extend your arms straight out from your sides and hold them there as long as you can-try to reach a full minute. Relax.

After a few weeks, move up to 10-LB. Potato sacks, and then 50-lb. Potato sacks, and eventually try to get to where you can lift a 100-LB. potato sack in each hand and hold your arms straight out for more than a full minute.

After you feel confident at that level, start putting a couple of potatoes in the bags!

Now don't blame me for not warning you. I told you that we're having a break!

Hearts That Care

Something good for the heart.

I was touched by a blogger’s interest in bringing a smile to the less fortunate this Christmas. She and her friends and family came up with this project called Hearts That Care.

All in the spirit of blogging, wouldn’t it be nice if we thought about something similar to this even just for this time of the year?

I remember at my children’s school two summers ago. A province nearby was literally on fire. The forest was burned, the houses were reduced to ashes, electricity was not even a priority and the people had no potable water. The school came up with a project called “Operation Shoebox”. The students were asked to fill one shoebox with whatever a student their age would appreciate if they were in that situation.

My daughter spent her allowance on a toothpaste, a toothbrush, a comb, pencils, pens, erasers, a pair of socks, and a notebook. What touched me was when she slipped a couple of chocolates and a note of hope. My daughter is a very private person but she let me read her note just the same.

I did that last year. I packed literally the same things intended for a 7 year old girl. I had no clue who was going to get it. I met a man I usually meet everytime I go home. He looks after our needs like cleaning our place or just doing some errands for us. I asked him if he has a daughter and he said "meron po ma'am, pitong taong gulang po". There you go. I haven’t met the recipient but I knew the father was in awe. It wasn’t much but I intend to do it again when I go home next year.

I know the happiness and the smile might only be for a moment but think about how you made one happy even for a moment this year. A moment is better than not having tried at all. The shoebox might not even be 1% of the blessings you received for the whole year.