-1 cup of broccoli chopped

                                                           Nutrients in broccoli:

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin A – helps vision and is required for the immune system and production of red blood cells.

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body.

Lutein – may slow progression of age-related macular degeneration and cataracts.

source:http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/health-benefits-of-broccoli.aspx

10 sources of fiber:

Beans

Whole grains

Brown rice

Popcorn

Nuts

Baked potato with skin

Berries

Bran cereal

Oatmeal

Vegetables

10 sources of protein:

Turkey and chicken breast

Fish

Cheese

Pork chops

Lean beef

Tofu

Soy beans

Eggs

Yogurt & Milk

Nuts and seeds

10 sources of fat:

Avocados

Eggs

Olive Oil

Nuts

Nut Butter

Fatty fish

Coconut

Butter

Cheese

Processed meat

Sources of B12:

Meat

Fish

Liver

Crab

Fortified soy products

Dairy products

Fortified cereals (all bran)

Swiss cheese

Amino acids combine to make protein. They help us break down food, grow, repair body tissue, and perform many other bodily functions.

9 amino acids:

histidine,

isoleucine,

leucine,

lysine,

methionine,

phenylalanine,

threonine,

tryptophan,

valine

Foods with all amino acids:

Eggs

Meat

Soybeans

Quinoa

Poultry

Seafood

Dairy

Skeletal Nutrition Assignment

A poor diet and lack of exercise can hurt the skeletal system due to inadequate nutrients and increased stress due to excess weight. However, a balanced diet can strengthen the skeletal system.

Foods with high calcium such as dairy, dark green leafy vegetables, or fortified foods can make your bones stronger. Since milk provides 300mg. Ca./8oz glass, it is often assumed it is the best food source of calcium. There are other excellent whole food choices for supplying Calcium, and the necessary minerals (e.g. magnesium, phosphorus, silicon) and vitamins

Consumption of high quality fats help the absorption of vitamins A and D into your bloodstream. Vitamin A is needed to keep your intestinal lining healthy and readily able to absorb minerals in the foods that you eat.

Here are some examples of foods that are rich in healthy fats: Extra virgin olive oil, avocados, organic eggs from cage-free birds, soaked nuts and seeds (about a handful per day at most), cold-water fish and high quality fish oils, coconuts and coconut oil, bone broths, and organically raised red and white meats (should be eaten sparingly if eaten at all – with proper planning, there is no physiological requirement for red and white meats)

Foods that are strongly acid-forming in your blood and should not be in your diet include: artificial sweeteners, soft drinks (pop), sugar, cookies, cakes, and pastries made with white flour, table salt, and alcohol. These foods will not make your skeletal system stronger.

sources-

http://naturalfoodpantry.ca/nurture-and-nourish-your-bones/

http://drbenkim.com/prevent-osteoporosis.html

Today, the theatre arts department will not compete in the district one-act play (OAP) contest because Principal Ken Hughes deemed the content of the play inappropriate after reviewing it on Wednesday.

“I can’t say I’m surprised,” OAP director Scott Shesner said, “I’ve received about 25 phone calls in the last week from a group in town that is upset with the play i selected as the competition play this year.”

The group that contacted Shesner multiple times is one of their competitors for audience for the spring and fall plays. Shesner states that they usually sell out with their performances, while the competition has problems filling half of their auditorium.

“The sad thing is that with Mr. Hughes decision, more than one person is being hurt. All the kids have put forth a tremendous amount of effort for this production,” Shesner said.

The students in the OAP had a bake sale and car wash to make enough money for the costumes because the school district could not afford them. They performed it in front of the parents and none of them had a problem with it. According to parents, they were pleased with the play.

“Yes, there were some complaints, and I decided that this play was not representative of what we should be about. There was excessive physical contact,” Hughes said.

According to Hughes, he was receiving phone calls and a few letters on this issue. The superintendent was stopped by some people in the parking lot who complained. Hughes approved the OAP earlier in the year so he did not attend any of their practices to make sure it was appropriate.

“The judge at the zone meet told us the sexuality on stage was overshadowing the scene. This is not what we wanted,” senior member of the cast Heath Jackson said.

The judge suggested they move the action offstage so it would not distract from the scene. According to Jackson,they moved the gesture between the characters offstage so it is just implied now.

“Mr. Hughes made a big mistake and he should change his decision. No one else on campus wins awards for their work,” Jackson said. “I guess he just wants everyone to be losers so he has to come down on us.”

The football team hasn’t advanced in over 10 years, and the basketball team hasn’t won. According to Jackson, no one has won anything, and they are the group on campus that brings credibility to an organization.

“This type of thing has happened in the past, but it is very unusual for it to happen,” UIL OAP director Luis Muñoz.