Revenue Cutter cadets at Corinth canal Greece 1909 (Wilfred Derby + Gus Stewart)

Corinth Canal, ITASCA Revenue Cutter School cadets Wilfred Derby 19ll and Gus Stewart l9l2 #94 p 12

Calcium in Plant-Based Diets Many people choose to avoid milk because it contains fat, cholesterol, allergenic proteins, lactose sugar, and frequent traces of contamination. Milk is also linked to juvenile-onset diabetes and other serious conditions. Happily, there are plenty of other good sources of calcium. Keeping your bones strong depends more on preventing the loss of calcium from your body than on boosting your calcium intake. Some cultures consume no dairy products and typically ingest only 175 to 475 milligrams of calcium per day. However, these people generally have low rates of osteoporosis. Many scientists believe that exercise and other factors have more to do with osteoporosis than calcium intake does. Calcium in the Body Almost all of the calcium in the body is in the bones. There is a tiny amount in the blood stream which is responsible for important functions such as muscle contraction, maintenance of the heartbeat, and transmission of nerve impulses. We constantly lose calcium from our bloodstream through urine, sweat, and feces. It is renewed with calcium from bone. In this process, bones continuously lose calcium. This bone calcium must be replaced from food. Calcium needs change throughout life. Up until the age of 30 or so, we consume more calcium than we lose. Adequate calcium intake during childhood and adolescence is especially important. Later, the body begins to slip into �negative calcium balance,� and the bones start to lose more calcium than they take up. The loss of too much calcium can lead to soft bones or osteoporosis. How rapidly calcium is lost depends, in part, on the kind and amount of protein you eat as well as other diet and lifestyle choices. Reducing Calcium Loss A number of factors affect calcium loss from the body: Diets that are high in protein cause more calcium to be lost through the urine. Protein from animal products is much more likely to cause calcium loss than protein from plant foods. This may be one reason that vegetarians tend to have stronger bones than meat eaters. Caffeine increases the rate at which calcium is lost through urine. Diets high in sodium increase calcium losses in the urine. Alcohol inhibits calcium absorption. The mineral boron may slow the loss of calcium from bones. Exercise slows bone loss and is one of the most important factors in maintaining bone health. Sources of Calcium Exercise and a diet moderate in protein will help to protect your bones. People who eat plant-based diets and who lead an active lifestyle probably have lower calcium needs. However, calcium is an essential nutrient for everyone. It is important to eat calcium-rich foods every day. The �Calcium in Foods� chart on the following page gives the amount of calcium found in some excellent plant sources. A quick glance shows how easy it is to meet calcium needs. The following sample menus each provide close to 1,000 milligrams of calcium. CALCIUM IN FOODS (content in milligrams) Grains Brown rice (1 cup, cooked) 20 Corn bread (1 2-oz. piece) 133 Corn tortilla 42 English muffin 92 Pancake mix (1/4 cup; 3 pancakes; Aunt Jemima Complete) 140 Pita bread (1 piece) 18 Wheat bread (1 slice) 18 Wheat flour, all-purpose (1 cup) 22 Wheat flour, Pillsbury�s Best (1 cup) 238 Whole wheat flour (1 cup) 40 Fruits Apple (1 medium) 10 Banana (1 medium) 7 Dried figs (10 figs; 187 grams) 269 Naval orange (1 medium) 56 Orange juice, calcium-fortified (8 oz.) 300* Pear (1 medium) 19 Raisins (2/3 cup) 53 Vegetables Broccoli (1 cup, boiled, frozen) 94 Brussels sprouts (1 cup, boiled, 8 sprouts) 56 Butternut squash (1 cup, boiled) 84 Carrots (2 medium, raw) 38 Cauliflower (1 cup, boiled) 34 Celery (1 cup, boiled) 64 Collards (1 cup, boiled, frozen) 348 Kale (1 cup, boiled) 94 Onions (1 cup, boiled) 46 Potato (1 medium, baked) 20 Romaine lettuce (1 cup) 20 Sweet potato (1 cup, boiled) 70 Legumes Black turtle beans (1 cup, boiled) 103 Chick peas (1 cup, canned) 78 Great Northern beans (1 cup, boiled) 121 Green beans (1 cup, boiled) 58 Green peas (1 cup, boiled) 44 Kidney beans (1 cup, boiled) 50 Lentils (1 cup, boiled) 37 Lima beans (1 cup, boiled) 32 Navy beans (1 cup, boiled) 128 Pinto beans (1 cup, boiled) 82 Soybeans (1 cup, boiled) 175 Tofu (1/2 cup, raw, firm) 258 Vegetarian baked beans (1 cup) 128 Wax beans (1 cup, canned) 174 White beans (1 cup, boiled) 161 Source: J.A.T. Pennington, Bowes and Church�s Food Values of Portions Commonly Used. (New York: Harper and Row, 1989.) * package information Wilfred Derby was Superintendant of Coast Guard Academy New London l947-l950. In l960's living in Weston Massachusetts he used to grow Jack Barrett's seedlings of "crystal white tomatoes." In l970 he verified Jack Barrett's identifications of many cadets in l9l0 ITASCA cruise photo, and sent a letter about the cruise. His wife recollected her childhood in Hawaii. She attended Punahou School where one of her classmates became author of song "TheCockeyed Mayor of Kaunakakai."Her parents had lived in New Zealand.On this cruise the cadets passed through the narrow Straits of Messina between Sicily and the tip of the Italian mainland. This site inspired the legend of Scylla and Charybdis in Homer's "Odyssey." The visited Azonres, Lisbon, Gibraltar, Tangier, valencia, Villefranche, Genoa, Naples, bari, Venice, Austrian Trieste, and passed near Naupaktos, scene of the great l57l sea battle of LePanto, in which Miguel Cervantes autho of Don Quixote was injured. After the Corinth Canal opened l880s after an unsuccessful effort by Roman emperor Nero they passed near scene of Themistocles's great naval victory over the Persians 480 B.C. at Salamis and saw Athens and Phalerum, the Greek King, British fleet and Russiah shipos, the Greek King deposed the next year, and the Acropolis and Olympic stadium - returned home via Malta to Hudson-Fulton week New York,September l909. The l909 commander was Captain j. E. Reinburg, whose daughter married Joseph Stika, class of l9ll, who corresponded with Barrett family from Fort Worth Texas and Norfolk virginia in l970's.