If you are over the age of 50, you need to consume 120% of the Daily Value (DV) for calcium. Not 100%. This is because you are advised to get 1,200 mg daily while adults ages 19 to 49 need only 1,000. Next time you read a food label, keep in mind that it's written for the 19 to 49-year-old age group.

An easy way to figure your calcium intake, says Publix Greenwise magazine, is to simply add a zero to the % DV. If a serving has 25% of the DV, then it contains 250 mg of calcium.

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Think stretching helps prevent soreness after exercise? Not so, says a recent review of 10 stretching-related studies.

Stretching, either before or after exercise, seems to have little or no effect on muscle soreness, say the results of this review that are really pretty convincing -- for healthy, young adults, anyway. Further studies on other groups are necessary.

Stretching is still good -- it improves flexibility, helps prevent injuries, enhances sports performance, and promotes a sense of relaxation and well-being. Preventing post-workout soreness just isn't one of its benefits.

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April 22 is Earth Day. What will you do on this day to celebrate the diversity of life on our planet? What will you do promote a healthier environment? My mom thinks I should start a compost pile. Our local Home Depot is selling compost bins for $35. This would be a pretty affordable way to make a difference by cutting down on yard and kitchen trash and nourishing the soil in my yard.

Publix GreenWise Market magazine recommends I honor Earth Day by putting together a tropical snack mix with ingredients from around the world. Each yummy item listed below comes from a crop grown in ways that protect the rain forest.

• Dried papaya, diced (Mexico)

• Dried pineapple, diced (Phillipines)

• Dried banana chips (Central and South America)

• Flaked coconut, unsweetened (Philipines)

• Macadamia nuts, chopped (Hawaii)

• Cashews, raw (India)

For more Earth Day inspiration, visit earthday.net.

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You've hear it before: Eat smaller portions. Use smaller plates. A little friendly reminder never hurt, though, and to drive these points home, consider this: A muffin once weighed 1.5 ounces and housed about 210 calories. Today's muffin is not so dainty with its hefty four ounces and 500 calories. I know. I know. I ate a pumpkin muffin recently and was appalled at what actually went into my body.

The point here, according to the Publix Greenwise magazine is that everything, from bagels to burgers, is ballooning in size. So are our waistlines. It's more important than ever then to watch ourselves. Watching how we distribute the food on our plates is a good starting point. So start with a nine-inch plate and proceed as follows.

Divide your plate into quarters. In three of your quarters, pile on the whole grains, the veggies, the fruit. Fill the remaining quarter with lean meat, fish, or poultry. That's it. The smaller plate, dominated by plant-based foods, is key for keeping calories in check. Simple stuff, right?

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