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Quick & Healthy

Lunches

What are amino acids?

Fight cancer with food

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C O M P L I M E NT A R Y

AUGUST 2015

Edition of Taste for Life®

Vitamin chart

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[ nutrition plus ] Amino Acids

essential amino acids

Everyone knows we need protein for energy and growth, but we also need it to create amino acids. Our bodies use amino acids to break down food, to grow, and to repair tissue, among many other critical functions.

Scientists have classified amino acids into three groups: essential, nonessential, and conditional. Don’t let the terminology fool you: We need them all. But those classified as essential cannot be produced by the body, so we have to get them through the nutrients we take in. (“Conditional” amino acids are so called because our bodies can synthesize them except in times of illness or stress.)

Here’s how it works: We take in protein through our diets. Our bodies break it down into amino acids, and then use the amino acids to build the proteins we need. So we

should all be sure that we’re getting the essential amino acids through a balanced diet. The nine considered essential are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Food sources Soy products, meat, poultry, fish, seafood, milk, and eggs contain the nine essential amino acids. Most plant foods have some of the nine, so eating a broad selection of vegetables and legumes every day, plus a small portion of protein, will ensure you get the amino acids your body requires. ● SELECTED SOURCES “Amino Acids,” National Institutes of Health, www.nlm.gov/MedlinePlus, 2/8/11 • Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids by P. Trumbo et al. ($99.95, National Academies Press, 2005) • “Vegetarian Diets and Organic Foods,” www.WebMD.com, 2/6/09

RECOMMENDED DAILY DIETARY ALLOWANCE

Life Stage

Age

Youth

9-13 years

Males

Females

Teen

14-18 years

52 grams

46 grams

Adult

19 and older

56 grams

46 grams

Pregnant/Breastfeeding Women

__

__

71 grams

34 grams

For recommendations for younger children, visit http://ods.od.NIH.gov.

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[ contents ]

august 6 health front Grapefruit juice may reduce blood pressure • Eggs can add nutrient boosts • More

6

10 a fighting chance Help lower your risk of cancer.

18 break time Give yourself a break, and make it a healthy one.

22 meals in minutes Super sandwiches.

26 looking good Care for your skin from the inside out.

30 adult vitamin chart Our annual guide to what your body needs.

19 featured recipe TURKEY BURGERS WITH CORN-AVOCADO SALSA

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Products advertised or mentioned in this magazine may not be available in all locations.

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tasteforlife

®

chief content officer and strategist

Lynn Tryba lynn.tryba@tasteforlife.com managing editor

Donna Moxley

the true cost of

eating healthy

director, creative and interactive

Have you ever eaten a fast food meal only to realize that $1 burger, fries and soda has 800 calories and most of your saturated fat, sodium and sugar for the day?

Amy Pierce

It’s a savings in dollars, yes, but nutritionally it doesn’t get much more expensive than that.

Saving money on food is a big win when we buy highly nutritious foods at a better price. But stretching the food dollar doesn’t save money when we give up nutritional quality.

There are many nutrients in food we need every day to keep our bodies working their best. Highly processed foods offer us calories but few beneficial nutrients.

Over time this may lead to health problems like obesity, diabetes, heart disease and certain cancers. The cost of the resulting co-pays, medications and health care is no comparison to the value of eating well.

If you think it’s not possible to eat well on a budget, you’re not alone. In fact, 62 percent of shoppers say it costs too much to eat healthy food. A study by the ­United States Department of Agriculture refutes this assumption. This study, titled “Are Healthy Foods Really More Expensive? It Depends How You Measure the Price,” examined a number of factors affecting the true cost of eating healthy foods.

The study authors concluded that healthy foods actually cost less than unhealthy foods. Less healthy foods were defined for this study as foods that are high in saturated fat, added sugar, and/or sodium, or that contribute little to meeting dietary recommendations. To see the complete study, go to http://1.usa.gov/1HgrslB. When looking at the true cost of eating healthfully, it’s important to look at the nutritional quality of what we select. The next time you’re making decisions on how to spend your food dollars, consider all of the benefits of what you’re putting in your cart. Choose fresh herbs, produce, whole grains, nuts, dairy or dairy alternatives, lean proteins, and skip highly processed foods. And remember, you’re not only buying food, you’re buying health.

Justin Rent senior graphic designer

Michelle Knapp custom graphics manager

Donna Sweeney business development director

customer service

800-677-8847 customerservice@tasteforlife.com director of retail & customer service

Judy Gagne (x128) director of advertiser & customer service

Ashley Dunk (x190) western brand promotions director

Shannon Dunn-Delgado, 415-382-1665 group brand promotions director

Bob Mucci, 978-255-2062 executive director of retail sales & marketing

Anna Johnston anna.johnston@tasteforlife.com national sales manager

Diane Dale founder & chief executive officer

T. James Connell creative and sales offices

222 West Street, Suite 49 Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

—Janice Cox, RDN, LD Lund & Byerlys Corporate Dietitian

HEALTHY FOODS FAST FOODS

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

tasteforlife.com

www.

a note on recipes Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

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[ health front ]

NEWS THAT’S GOOD FOR YOU

grapefruit juice may reduce blood pressure

A daily glass of grapefruit juice improved the health of the circulatory system in older women. Participants were ages 50 to 65 and at least three years past menopause. They drank about 11 ounces of grapefruit juice (containing 210 milligrams of flavanones) per day, or a placebo drink with no flavanones, for six months. The grapefruit juice was found to have a beneficial effect on arterial stiffness, which is a risk factor for high blood pressure.

SOURCE “Flavanones Protect from Arterial Stiffness in Postmenopausal Women Consuming Grapefruit Juice . . .” by V. Habauzit et al., Am J Clin Nutr, 5/15

top that salad with eggs

Adding eggs to a vegetable salad is a good way to boost your nutrient intake. The fat content of the eggs improves the absorption of carotenoids, which help reduce inflammation and oxidative stress.

“Most people do not eat enough vegetables,” said Purdue University nutritionist Jung Eun Kim, PhD. “At the same time, people are consuming salad dressings that have less fat or are fat free.” Dr. Kim’s research showed that more carotenoids were absorbed when eaten with whole, cooked eggs.

The colorful vegetables that make for healthy salad choices are rich in carotenoids such as beta carotene, lutein, zeaxanthin, and lycopene.

SOURCE “Study: Top Salads with Eggs to Better Absorb Vegetables’ Carotenoids,” Purdue University, 6/5/15

did you know?

A 20-year study in Finland determined that men who ate the most eggs had a 38 percent lower risk of developing Type 2 diabetes compared to those who ate the least.

SOURCE “Egg Consumption and Risk of Incident Type 2 Diabetes in Men . . .” by J.K. Virtanen et al., Am J Clin Nutr, 5/15

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nuts are life extenders Men and women who eat a small daily serving of nuts or peanuts have a lower risk of dying from several major causes of death compared to those who don’t consume any nuts. In a new study, the reduced risks were strongest for respiratory diseases and neurodegenerative diseases, but were also high for cancer and cardiovascular diseases.

“It was remarkable that substantially lower mortality was already observed at consumption levels of 15

grams of nuts or peanuts on average per day (half a handful),” said researcher Piet van den Brandt, PhD, who led the study of more than 120,000 middle-aged adults.

Peanuts and tree nuts are rich in healthy nutrients such as monounsaturated and polyunsaturated fatty acids, vitamins, minerals, fiber, and antioxidants.

SOURCE “Nuts and Peanuts May Protect Against Major Causes of Death,” Oxford University Press, 6/11/15

mushrooms enhance immunity A daily serving of mushrooms boosted immunity and reduced inflammation in 52 healthy adults. Study participants ate a four-ounce serving of cooked shiitake mushrooms every day for four weeks. Blood tests showed improvements in T-cell (white blood cell involved with immunity) function and reductions in inflammatory proteins.

“If you eat a shiitake mushroom every day, you could see changes in the immune system that are beneficial,” said Sue Percival, PhD, a food science and human nutrition professor at the University of Florida.

She added that the mushrooms helped reduce inflammation that the immune system produces.

SOURCE “Mushrooms Boost Immunity,” University of Florida Institute of Food and Agricultural Sciences, 4/16/15

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BY LYNN TRYBA

a fighting chance natural anti-cancer weapons There may not be a cure for cancer, but there are daily steps you can take to help lower your risk of getting it.

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Humans across diverse cultures have used mushrooms for centuries to bolster health. Modern medicine is working hard to better understand fungi’s bioactive compounds that can help prevent and treat different forms of cancer at various stages.

Meet some of the most helpful medicinal mushrooms known to humankind.

Maitakenous (Grifola frondosa) is a giant mushroom indigeto Japan. Maitake D-fraction, a polysaccharide

compound extracted from the mushroom, is the form most often used in research. In animal studies, Maitake D-fraction has activated cells that attack cancer, including natural killer cells. Researchers who incubated human breast cancer cells with Maitake D-fraction showed the substance caused significant death of cancerous cells. A 2013 study showed that treating human breast cancer cells with Maitake D-fraction changed the expression of hundreds of genes— switching some on and some off—and blocked the proliferation of malignant tumor cells. Maitake D-fraction has also shown clinical benefits among people with brain, liver, lung, pancreatic, and prostate cancers. Do not take if you are on warfarin or other blood thinners.

Reishi (Ganoderma lucidum)— known as “the mushroom of immortality”—inhibits the growth of some malignant tumors. Do not take if you are on blood thinners or immunosuppressants.

Shiitake (Lentinula edodes) contains a compound called lentinan that bolsters

immunity by activating anticancer cell activity. Studies show it may extend the lives of those with stomach, colorectal, liver, and pancreatic cancers. Those prone to kidney stones or gout should avoid shiitake.

Did you know?

Recent research suggests that consuming curcumin, alongside conventional chemotherapy or radiation therapy, may help fight cancer. According to research by Ajay Goel, PhD, director of Epigenetics, Cancer Prevention, and Cancer Genomics at Baylor Research Institute, BCM-95 Curcumin may target cancer stem cells missed by chemotherapy, as well as reawaken genes that suppress tumors. Taking curcumin with conventional treatment may be successful, but this should first be discussed with a doctor.

SELECTED SOURCE “Curcumin . . . Is a Chemosensitizer and Radio Sensitizer for Tumors and Chemoprotector and Radioprotector for Normal Organs” by A. Goel and B.B. Aggarwal, Nutr Cancer, 2010

SELECTED SOURCES “Genes Related to Suppression of Malignant Phenotype Induced

by Maitake D-Fraction in Breast Cancer Cells” by E.N. Alonso et al., 2013; “Maitake (D Fraction) Mushroom Extract Induces Apoptosis in Breast Cancer Cells by BAK-1 Gene Activation” by R. Soares et al., 2011, J Med Food • “Lentinan From Shiitake Mushroom . . .”

by T. Okamoto et al., Biofactors, 2004 • Medicinal Mushrooms for Cellular Defense, Immunity & Longevity by Christopher Hobbs ($3.99, Rainbow Light, 2014)

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Anti-cancer foods

BY LISA FABIAN

No one food can single-handedly cure cancer. In addition to mushrooms, here are some foods that may help prevent it:

Beans:

Blueberries: Blueberries can

Brown Rice: A great source

Cabbage: Extremely high in an-

Dark Chocolate: This healthy

Diets high in beans or lentils can help lower breast cancer recurrence in women.

decrease free-radical damage to DNA, which can lead to cancer. They can also decrease the growth of mouth, breast, colon, and prostate cancer cells, as well as stimulate their self-destruction.

Broccoli: The phytochemical

sulforaphane in this cruciferous veggie appears to slow the growth of leukemia and melanoma.

of fiber, this whole grain may protect premenopausal women against breast cancer—especially those who are overweight.

Whole-grain rice fiber may also help reduce colon cancer risk.

ticancer phytochemicals, one of which (indole-3-carbinol) nearly doubles the speed in which the liver can break down estrogen so it doesn’t remain in the body.

treat is rich in flavonoids, which have protective effects. The darker the chocolate, the better.

It has four times the amount of antioxidants found in tea.

Chicken: Organic, free-range

Just like garlic and onions, this vegetable is linked to a reduced risk of prostate and colon cancers.

Leek:

Green Tea: Teas may activate

birds are good sources of selenium and niacin, both of which have cancer-preventive qualities.

detoxification enzymes that can help protect against tumor development. The polyphenols in tea may also protect against free radical damage.

SELECTED SOURCES “AICR’s Foods That Fight Cancer,” American Institute for Cancer Research, www.aicr.org, 4/3/14 • The Cancer-Fighting Kitchen by Rebecca Katz with Mat Edelson ($32.50, Celestial Arts, 2009) • “Tea and Cancer Prevention: Strengths and Limits of the Evidence,” National Cancer Institute, www.cancer.gov, 11/17/10

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GOOD FOR YOU AND SPACESHIP EARTH.

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ALL-ONE OR NONE! ALL-ONE!

key to freedom, unity, love unites All-One above! For we’re All-One! As teach for 6,000 years astronomers Abraham & Israel: “LISTEN CHILDREN ETERNAL FATHER ETERNALLY ONE!” Exceptions Eternally? Absolute None!!! So, when your fellow man you measure, take him at his best: with that lever, lift him higher, overlook the rest!

done! Then teach friend & enemy how to work-love-unite all mankind free! Uniting One! All-One! Face the world with a smile, life is always worthwhile! To the fearless are given jewels, keep out of the past, disappointments won’t last! Help unite mankind, or we’re wandering fools! Repetition is the key to knowledge! So, help unite All-One!!!

6th: Absolute cleanliness is Godliness! Balanced food for body-mind-soul-spirit is our medicine! Full truth our God, half-truth our enemy, hard work our salvation, unity our goal, Free Speech our weapon, All-One our soul, self-discipline the

7th: Each swallow works hard to be a perfect pilot-provider-builder-trainer-teacher-lover-mate, no half-true hate! Have courage & smile, my friend. Think & act 10 years ahead! Find the man without fault? He’s dead! Do one thing at a time, work hard! Get

[ quick tips ] Peaches

peaches

✔ Peaches contain substances that may fight off obesity-related diabetes and cardiovascular disease (CVD). Stone fruits may also reduce the oxidation of LDL cholesterol, which is linked to CVD. ✔ 1 medium peach has only 58 calories. It also contains 2.2 grams of fiber. ✔ The peach originated in China and endures as a symbol of immortality in Chinese culture. To this day, China remains the largest producer of peaches. While a peach may not actually guarantee immortality, the fruit is well known for its health benefits. ✔ Peaches contain 10 vitamins and are especially rich in vitamin A. Studies show the antioxidants found in peaches help scavenge free radicals and may ward off cancer and reduce inflammation. ✔ Unusual in a low-fat food, vitamin E is plentiful (about 7 percent of the recommended daily allowance) in peaches. ✔ Peel before eating since they tend to be high in pesticide residue, or purchase organic peaches. ● SELECTED SOURCES “Peaches, raw,” National Nutrient Database for Standard Reference, http:// ndb.nal.USDA.gov • “Peaches, Plums, Nectarines Give Obesity, Diabetes Slim Chance,” Texas A&M University, 6/18/12 • “The Peach: 10 Healthy Facts,” Chloe Thompson, www.WebMD.com

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[ be well ]

BY DAVE CLARKE

beating body mass fiber can help you lose weight When it comes to weight loss, fiber may not be a magic bullet, but it plays an important role in the never-ending drama that is your battle to beat the bulge.

Fiber is a carbohydrate that cannot be digested. It helps you feel full so you eat less—as much as 15 percent less, according to Appetite, an international research journal specializing in behavioral nutrition.

For example, because it is rich in fiber, eating an apple before lunch can help reduce the number of calories a person consumes.

What kind of fiber?

Fiber comes in different forms, giving you a steady supply of energy and helping food pass through your digestive system, making it an ideal remedy for constipation.

You can find different types of fiber in fruit, vegetables, legumes, nuts, and grains. Aim for a variety of fiber sources to help trim your waist.

How much fiber?

According to the Institute of Medicine’s Dietary Reference Intakes, women should consume 25 grams (g) of fiber daily, and men, at least 38 g, to reap all the health benefits fiber offers. Many of us aren’t getting nearly that much, instead eating just 10 to 15 g per day. ●

get more fiber into your diet Swap: ✔ 1 cup whole-wheat spaghetti (6.3 g fiber) for regular spaghetti (2.4 g fiber) ✔ 1 cup long-grain brown rice (3.5 g fiber) for 1 cup long-grain white rice (0.6 g fiber) ✔ 3 cups air-popped popcorn (3.5 g fiber) for 1 cup potato chips (1.4 g fiber) ✔ 1 slice whole-wheat bread (3 g fiber) for 1 slice white bread (0.6 g fiber) Swap: ✔ Whole fruit for fruit juices. ✔ Raw veggies for chips and crackers. ✔ Legumes for meat in chili and soup.

SELECTED SOURCES “Fiber,” www.WebMD.com • “Fiber: The New Fat Fighter” by Sharlene K. Johnson, www.FitnessMagazine.com • “Fiber: Start Roughing It,” Harvard School of Public Health, www. hsph.Harvard.edu • “Making One Change—Getting More Fiber—Can Help with Weight Loss” by Nancy Ferrari, Harvard Health Publications, www.Health.Harvard.edu, 2/17/15

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BY LISA FABIAN

Break time! make lunch work for you Days at the office can be long. So when it comes to a well-deserved break, you want something that will not only nourish and energize you, but will taste good too. Take a break from your busy workday and enjoy a healthy and filling lunch.

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Turkey Burgers with Corn-Avocado Salsa From the Taste for Life test kitchen

1 lb ground turkey 2 tsp ground chili powder 1 tsp ground cumin Salt and freshly ground black pepper to taste Corn-Avocado Salsa 1 c fresh or frozen corn, cooked and sliced from the cob (if using fresh corn) K of an avocado, peeled, pitted, and diced K c diced red bell pepper 1 Tbsp lime juice prep time K tsp white wine vinegar serves N c chopped cilantro 4 whole-wheat hamburger buns, split

40 min 4

1. To make the burgers, mix together turkey, chili powder, cumin, and salt and pepper in a large bowl. Form mixture into four patties.

2. Grill, pan fry, or broil patties until meat is cooked through. Set burgers aside.

3. To make the Corn-Avocado Salsa, gently toss corn, avocado, bell pepper, lime juice, vinegar, and cilantro together in a bowl. Season to taste with salt and pepper.

4. Place each cooked burger on a bun. Top with Corn-Avocado Salsa and serve.

Kitchen Tip: When taking this dish for lunch, pack the Corn-Avocado Salsa in a separate container from the turkey burger. Toast the bun at the last minute, while the burger is reheating.

Per serving: 378 Calories, 26 g Protein, 33 g Carbohydrates, 4 g Fiber, 16 g Total fat (4 g sat, 7 g mono, 4 g poly), 444 mg Sodium, ★★★★★ Vitamin B3 (niacin), C, ★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Folate, Iron, Phosphorus, ★ Pantothenic acid, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc

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protein and fat

© JENNIFER MARTINÉ

It’s all too easy to reach for a bag of chips, a couple of cookies, or a candy bar to quell midday hunger. But typically these snacks are full of salt, sugar, and saturated fat, which can have an effect on cholesterol and heart health.

Oftentimes fat is seen as the enemy when it comes to eating healthy, but having some healthy fats in the diet is important. Unsaturated fats—found in nuts and avocados—are good for you. Increasing the amount of unsaturated fat you consume will not cause weight gain as long as you consume about the same amount of overall calories per day.

Protein is important too when it comes to maintaining good eating habits.

Most healthy adult women need around 46 grams per day. For men, that amount is 56 grams. That’s easy enough to get: Three ounces of broiled chicken breast offers 26 grams of protein, while four ounces of canned tuna packed in water provides 26 grams of protein.

Eating foods rich in protein helps fill us up. If we’re not hungry, we’re less likely to make poor food choices.

Beans, peas, nuts, and soy products are other smart selections for helping with satiety.

SOURCE Smart People Don’t Diet by Charlotte N. Markey, PhD ($16.99, Da Capo Press, 2014)

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1968 Eden Co-op began in Ann Arbor, Michigan

After 47 years We still do what we set out to do:

1975 100% of EDEN grain and beans certified organically grown

1988 Eden bans any irradiated foods

1993 Eden bans all genetically engineered food and GMO derived substances

1999

Get the best food possible, and make it available to as many people as we can.

BPA free lined cans introduced

400 Pure & Purifying Foods Š2015 Eden Foods 08420

™

edenfoods.com

[ meals in minutes ]

BY EVA MILOTTE

Hungry, but don’t have time to prepare a big meal?

Let these easy suggestions guide you to fast and avorful dishes.

super sandwiches go beyond PB & J

Tuna Salad Sandwich

Tuna

Sliced pitted black olives

Red onion slices

Swiss cheese

Serve on whole-wheat bread.

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On any given day in the US almost half of all adults will eat at least one sandwich. That’s a lot of ham! Which, by the way, is America’s favorite sandwich meat. Chicken or turkey loaf, and then beef follow.

As for the top condiment to spread on bread? That would be mayonnaise, with mustard and ketchup next.

While we’d never dis tried-and-true ham and cheese, the following combos are pretty great too. Try them for your next lunch or dinner, or pack them up for a great summer outing.

SOURCE “America’s Favorite Sandwich Fillings” by Mona Chalabi, http://FiveThirtyEight.com, 10/17/14

Hummus Pita

Italian Veggie

Pesto Chicken

Hummus

Roasted vegetables

Chicken breast

Sliced cucumber

Mint leaves

Sweet Potato Wrap

Cubed roasted sweet potatoes

Buffalo mozzarella slices Basil pesto

Drizzle of olive oil

Black beans

Chili powder Romaine lettuce

Drizzle of olive oil

Drizzle of balsamic vinegar

Drizzle of lemon juice

Serve in whole-wheat pita bread.

Serve on ciabatta bread.

Serve on a wholegrain bun.

Monterey Jack cheese

Wrap in a wholegrain tortilla.

did you know?

August is National Sandwich Month!

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SM_0 815_317_24.pdf

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Greek Gods Yogurt

R.W. Knudsen

3/$4.00

Organic Juices

$3.79

Save 50¢ 32 oz.

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Save $1.97 on 3 / 6 oz.

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Live

Lunds & Byerlys

Kombucha Soda

Quinoa & Farro

2 /$5.00

$7.49

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Drew’s Dressings

2 /$6.00

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479° Popcorn

2 /$6.00

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$4.49

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Bakery on Main Granola Bars

$4.39

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Green Valley Organics Yogurt

2 /$3.00

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SALE GOOD THROUGH AUGUST 31, 2015

7/9/15 10:58 AM

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Van’s Natural Foods These days, many companies are jumping on the natural foods bandwagon. Van’s has been leading the way for years with their wheat-free, organic and all-natural breakfasts. Loyal Van’s fans know they can always count on great taste, texture and nutrition. Choosing Van’s means having confidence that you’ e providing the very best for you and your family.

Crackers

2 /$6.00

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Granola

$4.79

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Cereal

$5.49

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Pasta Side Dishes

$4.49

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[ looking good ]

BY ALAN SIDDAL

summer skin care from the inside

It’s never easy to bridge the generation gap, but one thing unites us all: skin trouble.

Whether it’s diaper rash as an infant, acne as a teen, athlete’s foot in middle age, or dry skin in our older years, there’s always potential for trouble. And all the fun of summer, in the sun, the water, and the heat, can take its toll on all of us.

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Healthy skin begins on the inside. A balanced diet and well-chosen supplements can keep our skin in tiptop condition. Here’s how.

Color Colorful fruits and vegetables provide antioxidants called flavonoids, which benefit the skin. Flavonoids give carrots their orange color, they put the blue in blueberries, and—you get the picture. Bright, natural colors indicate powerful nutrients.

Salmon and other fatty, coldwater fish such as sardines are loaded with omega 3s. These essential fatty acids support skin elasticity—which prevents wrinkles from getting too deep. Plant sources of omega 3s include walnuts and flaxseeds. Omega 3s are available in many supplement forms, including liquids, capsules, and chewables.

Vitamins Like every organ in the body, the skin needs a mix of vitamins and minerals. Vitamin A is needed for new cell growth (sweet potatoes and spinach are rich sources). B-complex vitamins help maintain healthy skin (beans, mushrooms, meats). Vitamin C is vital for the formation of collagen, which makes up much

Did you know?

of the skin’s foundation and ensures its elasticity (citrus fruits, broccoli, bell peppers). Vitamin D promotes the development of immature skin cells (fish, fortified milks). And vitamin E is essential for the repair of tissues (nuts, sunflower seeds). Dark green, leafy vegetables provide vitamins and minerals as well.

Consider a multivitamin/mineral supplement to ensure that you’re getting the nutrients you need for healthy skin.

At some point, we are all going to wrinkle. But how much we wrinkle is greatly influenced by “photoaging,” a term that encompasses the activities that accelerate the aging process—things like smoking, tanning, drinking too much, and not eating well.

The flip side? Not smoking or tanning, drinking in moderation, and eating a healthy diet can delay— and minimize—the inevitable. ● SELECTED SOURCES “Effect of Smoking and Sun on the Aging Skin”

by C. Kennedy et al., J Invest Dermatol, 2003 • Living Beauty by Lisa Petty ($21.95, Fitzhenry & Whiteside, 2006) • Rx from the Garden: 101 Food Cures You Can Easily Grow by Kathleen Barnes ($14.95, Adams Media, 2011) • “Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011 • Winston and Kuhn’s Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008)

Dogs fed flaxseeds or sunflower seeds had improved skin and coats at the end of a month-long study. Shelled, unsalted sunflower seeds would be best as a treat.

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[ just for Kids ]

flipflop find Flip-flops come in handy in the summer, when sand is hot and the pool deck is wet.

Unfortunately, these fun flip-flops have gotten mixed up!

Can you help match the 7 pairs back together? They have many different colors and designs, so look closely. You might even have one left over!

answer

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nutrients you need

healthy foods and supplements You feel healthy and you make an effort to eat right every day. But even the most careful eaters among us may still lack some essential nutrients.

Vitamin D, which the body produces with the help of sunlight, is one nutrient in which as many as 1 billion people worldwide are deficient. Those who live in the northern US may be among this population, especially during the winter months. D-rich foods and supplementation can help make up the difference.

Women who are expecting require more folic acid (or folate) than others do. While the average person needs only a small amount (400 micrograms) daily, a pregnant woman needs more (600 micrograms) to ensure that her baby is born without common birth defects.

The list goes on and includes vitamin B12, which the body needs for healthy nervous system function and gets from meat and animal products. Some vegetarians, including vegans, may consider taking supplemental B12.

Discuss the following chart with your healthcare provider to find out which supplements may help you maintain your health. For each nutrient, you’ll find food sources and the adult RDA (Recommended Dietary Allowance), when available.

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2015

®

tasteforlife

Animal foods, fish liver oil, brightly colored fruits/vegetables.

Antioxidant needed for eye and skin health and immunity; may help fight cancer.

BIOTIN

B12

FOLIC ACID OR FOLATE (B9)

Leafy, green vegetables, green tea, alfalfa.

Brown rice, dairy, egg yolks, legumes, soy.

Cheese, eggs, fish, poultry, spinach, yogurt.

Brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ.

Whole wheat, eggs, legumes, peas.

Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, oatmeal, whole-grain cereals.

Important in genetic, metabolic, and nervous system Leafy greens, liver, asparagus, health; reduces risk of some birth defects. brewer’s yeast.

Needed for blood formation and nervous system Kidneys, liver, clams, crab, fish, eggs, health. dairy.

Promotes healthy hair, nails, and skin.

Brewer’s yeast, dairy, fish, meat, rice bran.

Needed for growth and maintenance; reduces high levels of homocysteine.

Aids healthy circulation and nerves; lowers cholesterol.

Fights stress; enhances stamina.

B3 (niacin) B5 (pantothenic acid) B6

Essential for energy and immune support.

Helps with blood clotting, bone formation, and bone repair.

Enhances brain function and energy.

Critical for bone and tooth health; may help prevent autoimmune diseases and some cancers.

Antioxidant that protects against Alzheimer’s disease, cancer, and heart disease.

Protects against eye disorders, particularly macular degeneration.

May reduce risk of cancer, heart disease, and more.

Antioxidant necessary for eye health.

B2 (riboflavin)

B1 (thiamine)

K

(d-alpha tocopherol and vitamin E succinate)

E

D

LYCOPENE ZEAXANTHIN

LUTEIN

Salmon, lobster, shrimp.

Green, yellow, and orange fruits/ vegetables.

Green fruits/vegetables, especially leafy greens.

Tomatoes cooked in oil, watermelon.

Yellow corn, mangoes, oranges, egg yolks.

Cod liver oil, fatty fish, egg yolks, fortified dairy.

Wheat germ, almonds and other nuts, cold-pressed vegetable oils.

FOOD SOURCES

ACTION

ASTAXANTHIN Fights cancer and free radicals.

BETA CAROTENE Aids in cancer prevention.

below are converted into vitamin A in the body.

VITAMINS & MINERALS A The five carotenoids

30 micrograms

1.3 mg; 1.5 mg for women 51 and older; 1.7 mg for men 51 and older 400 micrograms; 600 micrograms during pregnancy 2.4 micrograms

90 micrograms for women; 120 micrograms for men 1.1 mg for women; 1.2 mg for men 1.1 mg for women; 1.3 mg for men 14 mg for women; 16 mg for men 5 mg

600 IU; 800 IU for ages 71 and older 22.5 IU

Not established Not established

Not established

Not established Not established

2,300 IU for women; 3,000 IU for men

(Recommended Dietary Allowances and Adequate Intakes)

RDA

nutrition chart

Fat–Soluble Vitamins (Remain in the body.)

Water–Soluble Vitamins

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These statements have not been evaluated by the Food and Drug Administration.

This information is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by healthcare professionals or product manufacturers.

Helps build blood cells, bone, and collagen.

Essential to blood cell production, growth, immune health, and energy.

Balances calcium; improves bone and cardiovascular health.

Needed for fat and protein metabolism and energy production.

Activates enzymes; promotes cell function.

Protects against high blood pressure.

Anticancer antioxidant; works best with vitamin E. Needed for formation of collagen for bones and connective tissue.

Necessary for healthy bones and teeth; improves insulin use.

Important in immune and reproductive health.

COPPER IRON MAGNESIUM

MOLYBDENUM POTASSIUM SELENIUM SILICON

ZINC

VANADIUM

MANGANESE

Helps glucose metabolism; enhances energy.

Necessary for bone building, cellular energy, and enzyme function.

Essential for strong bones and teeth and healthy gums; balance with magnesium.

425 mg for women; 550 mg for men 75 mg for women; 90 mg for men

Brazil nuts, brewer’s yeast, brown rice, meat, seafood, whole grains.

Alfalfa, bell peppers, brown rice, root vegetables, soy.

Dill, fish, meat, olives, some vegetable oils, whole grains.

Eggs, legumes, seafood, whole grains.

Dairy, fish, leafy greens, meat, molasses, seafood, seeds, soybeans.

Avocados, nuts, seeds, sea vegetables, whole grains.

Legumes, beef liver, cereal grains, dark leafy greens, peas.

Fruits, dairy, fish, whole grains.

Brewer’s yeast, brown rice, meat, whole grains.

Meat, nuts, seafood, soybeans, whole grains.

Eggs, fish, liver, meat, leafy greens, whole grains.

8 mg for women; 11 mg for men

Not established

Not established

55 micrograms

4,700 mg

320 mg for women; 420 mg for men 1.8 mg for women; 2.3 mg for men 45 micrograms

18 mg for women (8 mg after age 50); 8 mg for men

25 micrograms for women; 35 micrograms for men 900 micrograms

Apples, carrots, leafy greens, raw Not established nuts, whole grains.

Dairy foods (and fortified substitutes), 1,200 mg for women; leafy greens, sardines.

1,000 mg for men

Helps transmission of nerve impulses; supports brain Egg yolks, legumes, meat, whole function and fat metabolism. grains.

Antioxidant for immune, eye, and skin health.

Berries, citrus fruits, leafy greens.

CHROMIUM

CALCIUM

BORON

C (ascorbic acid)

Not strictly water soluble.

CHOLINE

– a difference you can feel

I NTEGRATIVE H EALTH THERAPIES

© 2015 Rainbow Light Nutritional Systems® Santa Cruz, CA 95060

•

•

•

•

•

These statements have not been evaluated by the Food and Drug Administration. *

Naturally effective therapies for common health issues Balanced formulas for total-body wellness Experience the benefits with no side effects Clinically researched ingredients Safe for long-term use

800.571.4701 rainbowlight.com

Side benefits.

Not side effects.

SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins,” Food and Nutrition Board, Institute of Medicine, National Academies, 2010 ■ An Evidence-Based Approach to Vitamins and Minerals: Health Benefits and Intake Recommendations by Jane Higdon and Victoria J. Drake ($69.95, Thieme, 2012) ■ “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu, 2015 ■ “Nutrient Recommendations,” National Institutes of Health, http:ods.nih.gov, 2015 ■ Supplement Your Prescription by Hyla Cass, MD ($14.95, Basic Health, 2008)

Important Minerals (Remain in the body.)

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Santa Cruz Organic Apple Sauce & Peanut Butter The Santa Cruz Organic brand continually raises awareness of the health and economic benefits of organic agriculture, while strengthening the market for organic fruit worldwide. Santa Cruz Organic has also been a leader in efforts to conserve water resources, build soil integrity and support a healthier ecosystem by helping growers make the decision to choose organic practices for their fields and orchards.

Peanut Butter

$5.99

Save $1.00 16 oz.

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Apple Sauce

$4.79

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E A S F O R Y O U R H E A LT H , T H E E N V I R O N M E N T A N D L I F E LundsandByerlys.com

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