Wellness Tips

Increase your odds of staying well with these simple tips. 

For Women
Women of all ages need a diet rich in Calcium and Vitamin D to maintain strong bones. Milk, cheese and other dairy products are an excellent source of calcium and Vitamin D.


For Men
Maintaining prostate health is particularly important with a diet rich in lycopene. Cooked tomatoes and red fruits and vegetables are great sources of lycopene. These include marinara sauce, tomato soup, watermelons, pink grapefruit and even ketchup.


For Optimal Health
Carroll Reider, M.S., R.D. suggests everyone add vibrant hues to the dinner plate like steamed carrots, peppers, and red cabbage. “Eating a variety of fruits and vegetables will help maximize nutrient intake and many provide essential antioxidants,” Reider said. “It’s even better to take a multivitamin with your dinner to better absorb the nutrients and ensure you are getting all the vitamins and minerals you need.”


Know the Superfoods
Get the most power out of foods you eat by choosing those that are packed with essential nutrients. Super foods include: oranges, blueberries, tomatoes, soy, spinach, beans, pumpkin, walnuts, oats, broccoli, turkey breast, wild salmon, yogurt and tea. Having a spinach salad with walnuts and sliced oranges for lunch is a great example of combining these superfoods to get a lot of nutrients in one sitting. 

Fish Factor
Consumption of Omega-3 fatty acids, typically found in fish and nuts, are essential for helping maintain a healthy heart. If you don’t like fish or don’t eat enough, take a fish oil supplement every day. 

Brain Power
For your brain to function, it needs fuel from foods like whole grains, legumes, fruits and vegetables. In addition, adequate amounts of B VitaminsVitamins C and EIron and Zinc are essential for normal brain function. 

Avoid Hidden Sugars
Watch for sugars in foods. Ingredients like corn syrup, honey, maple syrup, maltodextrin and sucrose are also known as sugar.

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