N.O.W - Calcium in Non-Dairy Foods

What other foods have calcium besides dairy products?

Here are a few choices:

- 1/2 cup tofu processed with calcium = 435 mg
- 3/4 cup calcium fortified orange juice = 260 mg
- 1 Tbsp. blackstrap molasses = 170 mg
- 1/2 cup boiled turnip greens = 100 mg
- 1/2 cup tempeh = 90 mg
- 1/2 cup okra = 90 mg
- 1/2 cup tofu processed without calcium = 60mg
- 1/2 boiled kale = 45 mg

Also, some herbs that are high in calcium are nettle and oatstraw.

Keep in mind there are many more. For a complete listing, go to the USDA's listing here: http://www.nal.usda.gov/fnic/foodcomp/Data/SR18/nutrlist/sr18w301.pdf


Some vegetables and grains have other components in them (oxalates and phytates respectively) that may block the absorption of calcium. But, if you don't or can't eat dairy, other calcium rich foods are the way to go.

N.O.W - Localvore Vermont

What is localvore?

Localvore is a movement that challenges its participants to eat all local foods (local meaning grown or produced within a 100 mile radius.) Writer and professor Bill Mckibben ate local for 7 months while living in Vermont and really brought the message of this national movement home.

Now the question is, why localvore? Well, in a world with quickly diminishing resources it is becoming vital that we try to conserve by eating food that is grown or produced close to home, therefore decreasing cost, time and energy in the transit process from the grower/producer to the stores. Also, buying local keeps dollars spent local and enhances profits for our neighbors who are producing the food. And in this the era of mass production of food by large corporations and factory farms from faraway places, there are many who just feel better knowing where there food has come from.

Take a look at the resources below for more detailed information and how you can get involved. Also, City Market has created a pamphlet with all the local foods in its store that are available for purchase. They even have a convenient display set-up next to the front door with many local foods in one spot ready to be purchased.Take the challenge and enjoy!!

1. Champlain Valley Localvores - Burlington Area: http://www.eatlocalvt.org/

2. Vermont Localvore Social Network: http://vtlocalvore.ning.com/

3. Mad River Valley Localvore Project: http://www.vermontlocalvore.org/

4. Vermont & New Hampshire Localvores Project: http://www.vtearthinstitute.org/UV%20localvores%20project.html

5. Burlington Free Press Article: http://www.burlingtonfreepress.com/apps/pbcs.dll/article?AID=/20070903/NEWS02/709030314

N.O.W - Massage positions for pregnancy

Is it OK for a pregnant woman to go to a therapist that uses a table with a hole in the middle so you can lay prone (on your stomach) during the massage?

After several weeks of sleeping on your side in bed, it may be tempting to try a massage and get on your stomach for an hour or so. Although there are many therapists who may offer these types of tables for your pregnancy massage, it is a good idea to steer clear of them. There isn’t enough data or good information to ensure adequate safety for mother and baby. The best guideline to go by is to always be more cautious with your pregnant body and here are some reasons why: Lying prone impedes blood flow – the weight of the uterus pushing-up and gravity pulling down creates this decreased flow. Also, the weight of the uterus, baby, all of mother’s organs and the pull of gravity along with any pressure the therapist puts on the mother’s back will create pressure on the major vessels of the mother’s body that transfer blood to her baby and herself. Pressure on vessels leads to decreased flow, which means less oxygen and nutrient exchange for both mother and baby.

As pregnancy progresses through-out the months, progressive lordosis, or a normal increased concave curve of the lumbar spine, occurs. This happens because of the shift in the center of gravity from the weight of the baby. Lying in prone position, a mother can experience excess pressure on her lumbar spine. The uterine ligaments holding her uterus ad pelvic in place may also be taxed by the pull of gravity on her belly in this position.

If you’ve already had a massage with a therapist that uses a pregnancy table or specialized pregnancy pillows that allowed you to lie on your stomach, don’t be overly worried. You may have felt a bit dizzy or a little achy afterward, or felt just fine after. The important thing is that you are now informed and know to choose someone who is adept at giving pregnancy massages in the side-lying (right and/or left) or “Fowler’s Position” (supine, or on your back at a 45º angle so as not to compress the vena cava). Not every therapist understands all the details and specific care that a pregnancy woman needs during her massage, so inquire about their background and skills before you set-up an appointment. And above all, enjoy your massages for all the stress relieving, sore muscle soothing, and hormone evening it can offer!