Well America of Tucson, Arizona

Ilene Yalen, MSRD
WellAmerica 2013

Monday, May 13, 2013

Boost your immune system, and have less visits to the doctor, by eating at least 5-9 servings of fruits and vegetable every day. Choose fresh, frozen, soups, juices, and salads to help you obtain a variety of dark, colorful choices.

Tuesday, May 14, 2013

Grapefruit provides 60% of your needs for vitamin C and 28% of your vitamin A needs and has only 52 cals each. But,  you need to be careful if you are on medications because there are 85 medications that are affected by grapefruit, with a few being serious.  In most cases, grapefruit can enhance a drugs effect 7 fold. The more-severe reactions happen with statins, blood pressure drugs and anti-clotting agents, so always check with your PCP or pharmacy before consuming grapefruit while on medication.

Wednesday, May 15, 2013

Taking high dose supplements of vitamin C?  You could be at higher risk for developing kidney stones. In a recent study, those taking vitamin C supplements on a regular basis were at 92% greater risk for developing kidney stones than those not taking supplements. This may occur as your body can turn excess vitamin C into oxalate, a constituent of common kidney stones. So, aim to get your vitamin C from a variety of nutrient dense fruits and vegetables.

Thursday, May 16, 2013

Do specific amounts of vitamins have to be present in soil for a plant to grow? Although there are some variations in produce nutrient content, most often, depleted soils will yield small produce, not produce void of nutrients.

Friday, May 17, 2013

Don’t forget Kiwi! Aside from being a great source of K+ and providing 100% of your vitamin C needs, it contains an enzyme called actinidin which is an excellent meat tenderizer. Rub over meat or chicken or toss in chicken salad.  Even the Kiwi peel is edible. It’s available all year round and can be stored up to 2 weeks in the refrigerator.

Monday, May 6, 2013

Ilene Yalen, MSRD
WellAmerica 2013

Trying to get more heart healthy omega 3? Add more low mercury, fatty fish such as wild salmon, mackerel, herring, tuna, trout and sardines to your diet. Other low fat fish like cod, grouper, shrimp and snapper are also high in protein and packed with vitamin B12 and other nutrients, but they contain less Omega 3’s. Consume high mercury fish such as swordfish, king mackerel and tilefish in moderation, especially if you’re pregnant.

Check out the following two websites for more information:

Monterey Bay Aquarium      New England Aquarium

Tuesday, May 7, 2013

Soda, diet or regular, has been linked to higher stroke risk. One study noted a 10% decrease in stroke risk if you choose one cup of coffee, regular or decaf, instead of 1 cup of soda. But remember, coffee in moderation has benefits, more than 2-3 cups per day increases other health risks.

Wednesday, May 8, 2013

Can you sleep after consuming caffeine? Even if you are able to fall asleep after consuming coffee in the late afternoon or evening, avoid doing so as caffeine can prevent you from getting restful sleep.

Thursday, May 9, 2013

There have been 475 food chemicals made since 1940. The best way to detoxify your body from them is to avoid eating them. Rinse your produce thoroughly and choose organic choices of foods with edible skins when you can.

Friday, May 10, 2013

We know some water soluble vitamins can be lost when you cook foods in water, but can you lose nutrients when you toast food?  No, as long as you don’t overcook your food, the only thing you’ll lose is moisture.