I've moved on up to bigger and better things.

I've moved my blog to http://coachlana.wordpress.com Please visit me there to get more fitness tips, my teaching schedule, choreography ideas, and my Zumba playlists. See you soon!

Calcium Containing Foods

As I was walking around the fitness expo at the Saddleback Memorial Half Marathon - 5K with my friend Teri, we happened upon the Orange Coast Women's Medical Group Booth. They had a great information packet called Bone Density. Things to ponder. How much calcium do you get a day? Is it enough? What foods have the most? I'm glad you asked. Here some tidbits from their pamphlet.

Recommended Daily Calcium Intake:
Age 11-24yrs................................................1300mg
Age 25-50yrs................................................1000mg
Age 50 to menopause.....................................1200mg
Pregnant & lactating women.............................1200-1500mg
Postmenopausal (on estrogen)..........................1000mg
Postmenopausal (not on estrogen)....................1500mg

Calcium Content of Food (mg)
1/2 cup - brocolli, cooked - (40)
1/2 cup - kale, cooked - (90)
1/2 cup - spinach, cooked - (122)
1 cup - beans (white, soy, black-eyed peas) - (160-210)
one (1) - orange - (55)
1 cup - orange juice w/ calcium - (350)
1/4 cup - salmon, canned, w/ bones - (100)
2 oz. - sardines, canned in water - (220)
1 oz. - Swiss cheese - (270)
3 oz. - tofu - (40-250)
1/2 cup - cottage cheese, low-fat - (70)
1 cup - soymilk, enriched - (200-400)
1 cup - low-fat ice cream or frozen yogurt - (150-300)
1 cup - low-fat or fat-free milk - (300-350)
1 cup - low-fat or fat-free plain yogurt - (350-400)
1 oz. - cheddar cheese - (210)
1/2 cup - canned tomatoes - (35)
3/4 cup - Total cereal - (1000)
1 packet - oatmeal, instant - (150)
1/4 cup - almonds, dry-roasted - (90)
1 cup - rhubarb, frozen or raw - (266)
two (2) - dried figs - (30)
one (1) - Viactive soft calcium chew - (500)

Well, that's all the interesting info for today. It's naptime.

Lana

If you want to chat more... check out my MySpace
www.myspace.com/lanaholt

Saddleback Memorial 5K

If you can do a 1 hour Zumba or Turbo Kick(tm) class, you can run a 5K. Terri and I are going to do it and if you want to join us, sign up!

http://www.memorialhalfmarathon.com

Race Description

The 2007 5K Run/Walk features a new and improved course! The race starts at the Saddleback Memorial Medical Center on Calle de la Louisa adjacent to the Simon Laguna Hills Mall. Runners and walkers will enter the private gates of the Laguna Woods Village for 1.5 miles and finish at the spectacular Laguna Hills Community Center. The painfully memorable hill from the old course on Laguna Hills Drive has been removed. The 5K race still features the famous live entertainment along the tree-lines streets of the Village.

The 5K would not be complete without the Laguna Woods Village Competition for runners age 55+ who live within the the Village. Laguna Woods Village resident competitors receive a team T-shirt, age group awards, and goodie bag.

5K Awards
Commemorative prizes will be presented three-deep in all age divisions in the 5K and Half Marathon. The first place male and female age group winners also receive $25 SIMON Laguna Hills Mall Gift Cards. All Half Marathon and 5K finishers receive a finishers medal.
Participants will use ChampionChip® timing system.

Course Map
Click here to download 5k marathon course map.
Elevations:
Start 341’Mile 1 325’Mile 2 273’Mile 3 281’Finish 276’

Lana
There is no logical reason for the cute Chow painted like a Panda, but he sure is cute.

My Babies - Part II - The Dogs or the B****'s

Here are my other babies. My 3 female dogs. Jadzia, our alpha female, a German Shepard, 5 yrs. America, the middle female for now and hopefully it will stay that way, an Alaskan Malamute, almost 2 yrs. Liberty, the omega female and needs to stay there, a Japanese Akita, almost 2 yrs. Liberty Jadzia America

My Babies - Part I - The Rats

Yes, I have rats and NO, I do not need an exterminator. They are extremely loving, caring, and super smart. They were born around Jan. 01 2007 and are all boys: Quark, Rom, and Nog, named after the Ferengies from Deep Space Nine and other Star Trek series. Here are their pics and a pic of their home or ratopia, called Quark's.