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The Citizen, 2006-12-07, Page 27Challenge: Getting enough calcium and vitamin D to maintain strong bones and protect against osteoporosis Solution: Women 19-50 years of age should consume 1000 mg of calcium and 5 ug (200 IU) of Vitamin D per day. Milk and milk products, such as cheese and yogurt provide the most readily available source of calcium and other bone building nutrients. Other sources include calcium-fortified beverages (soy, rice and orange juice) tofu made with calcium sulfate, salmon and sardines with bones, sesame seeds and almonds. Bok Choy, kale and broccoli also provide calcium but in smaller amounts. Vitamin D is found in fluid milk, eggs, fish and fish liver oils, margarine as well as in soy and rice beverages fortified with vitamin D. Sunlight on the skin can be a major source of vitamin D but is limited in Canada from October to March and by use of sunscreens. To prevent osteoporosis women are encouraged to get enough calcium, vitamin D and protein, limit caffeine, have sodium in moderation, and keep active particularly with weight-bearing activity. THE CITIZEN, THURSDAY, DECEMBER 7, 2006. PAGE 27. Obituaries MARY ELIZABETH CLARK Mary Elizabeth (McArter) Clark, formerly of Brussels, passed away at the Fordwich Village Nursing Home on Monday, Nov. 27, 2006. Born in Morris Twp. on Oct. 25, 1910, Mary was in her 97th year. Mary was the beloved wife of the late W. Howard Clark. She was the dear grandmother of Bonnie Grubb and her husband Joseph of Wingham, Brad Clark and his wife Wendy of Ethel, James Clark and his wife Cindy of Dublin, Perry Clark of Ethel, Robbie Clark of Listowel, and Charlene Brubacher and her husband Wayne of Ethel. She was also loved by her 10 great-grandchildren and three great-great-grandchildren. Mary was predeceased by her son Gordon Clark and his wife Aileen. Friends were received by the family one hour prior to the funeral service being held at the Schimanski Family Funeral Home on Friday, Dec. 1, at 2 p.m. with Sandra Cable of Brussels United Church officiating. A remembrance of Mary was given by her great- granddaughter Shannon Adams. Pallbearers were Oscar Ducharme, Gerald McArter, Mel McArter, John Austin, Roy Fisher and Keith Bone. Burial took place at Brussels Cemetery. As an expression of sympathy, memorial donations may be made to the residents' council of the Fordwich Village Nursing Home. On-line condolences may be made at www.schimanskifamilyfuneralhome.com RON GORDON Ronald Frederick Gordon of RR2, Blyth, passed away at Seaforth Manor Nursing Home on Wednesday, Nov. 29, 2006. Born in Grey Twp. on April 13, 1924, Ron was in his 83rd year. Ron was the beloved husband of the late Dorothy (Bird) Gordon (2001). He was the dear father of Murray Gordon of RR2, Blyth, Brenda Sowerby and her friend Steve Radford of Auburn, Joyce Dow and her husband Alvin of Staffa, and Dianne Paradis of British Columbia. He was the dear grandfather to Donna Peachey and her husband Richard of Brussels, Donald Payne of Belmore, Scott and Shawn Dow of Staffa, Laura Sowerby of Auburn, and Terry Paradis of British Columbia and great-grandfather of Cassidy, Dawson and Mason. Ron was predeceased by his parents Robert (1957) and Sarah Frances (1968) Gordon, and brothers Jack (1985) and wife Eva and Bill • (1985). Friends were received by the family from 7 - 9 p.m. Friday and two hours ptior to the funeral service being held at the Schimanski Family Funeral Home, Saturday, Dec. 2 at 3 p.m. with Rev. Cathrine Campbell officiating. A remembrance of Ron was given by his granddaughter Donna Peachey. Cremation is to follow with interment in Brussels Cemetery. 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