For Life. For Less. Fruits & Veggies Month - Health & Wellness Monthly - Vitamin Discount Center
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For Life. For Less.
SEPTEMBER 2019
Fruits &
Veggies
Month
PAGE 6
Health &
Wellness
Monthly
PAGE 35
LETTER — FROM THE —
PRESIDENT
As the kids are getting settled back into school, I am extremely thankful to have had the time
during the summer to spend with my family. It is traditionally a relaxing, yet moving time: from
visiting relatives, to fishing, to hitting golf balls with my boys. For us, as probably in most families,
it is those shared experiences during the summer months that help reiterate how important
spending time together is. I think I might be echoing other parents’ sentiments when I say the
more technology my kids are exposed to the easier is for them to get consumed by their devices
and lose track of what matters most.
With the kids back to school, it is important to keep them healthy. This issue we focused on Fruits
and Veggies month, from how to pick the best produce to sneaking more vegetables into meals,
we have it covered.
And before you know it, the grind of the holiday season will be here. For us, that means a heightened
effort toward the business by ensuring quality service and the best selection of supplements.
In our Health and Wellness Monthly Update, Dr. Garko of Let’s Talk Nutrition starts his series
about Situating Weight-Loss Within the Context of the Overweight-Obesity Epidemic on page 35.
For wellness tips, motivational quotes, and healthy recipes, I encourage you to visit our
social media platforms. You can follow us on Facebook – Vitamin Discount Center, Instagram
-@vdcforlifeforless and Twitter - @ForLifeForLess. If there is a topic you’d like to see featured,
please reach out to us on Facebook or Instagram.
Michael D. Gore
President
Statements made in this publication have not been evaluated by the Food and Drug Administration. The products in this publication are not intended to
diagnose, treat, cure or prevent disease. Images are for reference ONLY and on occasion not represent the exact size or product label.
Contents
Staff
Lottie Williams Candace Kaw
Senior Buyer • Magazine Editor Marketing Manager • Magazine Contributor
Lottie has 23 years of experience in the Candace Kaw graduated from University of South
Health Food/Supplement Industry. She has a Florida with a degree in Mass Communications
Bachelor’s Degree in Anthropology/Archaeology and minor in History. She is an energy drink
from University of Central Florida and a Master’s connoisseur with Celsius Strawberry Dragonfruit
Degree in Business and Marketing from being her favorite.
University of Phoenix. She has a passion for
history, culture, traveling and Archaeology. She
is the Senior Buyer and has been with Vitamin
Discount Center for 16 years.
Marjorie Tucker Jenn Egelfeld
Web Content Associate • Magazine Contributor Web Content Associate • Magazine Contributor
Marjorie graduated from the Savannah College Jenn graduated with a degree in Studio Art
of Art and Design with a degree in Graphic from Florida State University. She is passionate
Design. She is an avid fan of iced coffee, beach about many different forms of art including
days, and spending time with her dog. She illustration, book binding, hand paper-making,
enjoys the aromatherapy benefits of essential sculpture, and digital fabrication. She also
oils, with lavender being her all-time favorite. enjoys drinking tea, biking, and growing
carnivorous plants.
Find Us Online Features
Fig Facts . . . . . . . . . . . . . . . . . 4
Facebook Fruits & Veggie Month . . . . . . . . . . . 6
/vitamindiscountcenter
Picking Produce . . . . . . . . . . . . . . 8
Twitter The Goodness of Greens . . . . . . . . . . 15
@forlifeforless
Healthy Snacking . . . . . . . . . . . . . 20
Instagram Thyroid Cancer Awareness . . . . . . . . . 25
@vitamindiscountcenter World Heart Day . . . . . . . . . . . . . 27
Coffee Day . . . . . . . . . . . . . . . . 29
Pinterest National Cooking Day . . . . . . . . . . . 32
@vdcforlifeforless
Health and Wellness Monthly . . . . . . . 35
•
FIGGY FACT
The fig is believed to be indigenous to Western Asia
and to have been distributed by man throughout
• The fruits may be picked from the tree or gathered
normally or by mechanical sweepers after they fall
the Mediterranean area. to the ground. 'Brunswick' is so tender it must be
picked when slightly unripe in order to be firm
• It has been cultivated for thousands of years, rem- enough for processing.
nants of figs having been found in excavations of
Neolithic sites traced to at least 5,000 B.C. • Some people peel the skin back from the stem
end to expose the flesh for eating out of-hand. The
• The first figs in the New World were planted in more fastidious eater holds the fruit by the stem
Mexico in 1560. Figs were introduced into Califor- end, cuts the fruit into quarters from the apex,
nia when the San Diego Mission was established spreads the sections apart and lifts the flesh from
in 1769. the skin with a knife blade, discarding the stem
and skin.
• There are many cultivated varieties in each class of
figs. In fact, over 700 varietal names are in use but • The fruits are sometimes candied whole commer-
many are synonyms. cially. In Europe; western Asia, northern Africa and
California, commercial canning and drying of figs
• The fig can be grown on a wide range of soils; light are industries of great importance.
sand, rich loam, heavy clay or limestone, providing
there is sufficient depth and food drainage. College of Agriculture Purdue University
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
4 | September
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September | 5
FRUIT &
VEGETABLE
MONTH
6 | September
Fruits & Veggies—More Matters® Month
highlights the benefits of eating a healthy,
balanced diet that includes lots of fruits and
vegetables. Encouraging your community
members to eat more fruits and veggies—and
doing your part to make them easier to ac-
cess—can make a difference when it comes to
the health of your community.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 7
Picking
Produce –From the American Heart Association
The good news is that all produce counts, which means and rinse canned veggies to reduce sodium even more.
canned, fresh and frozen varieties can help you reach
your goal.
Watch for added sugar: Look for fruit that’s canned
in water, its own juice, or light syrup (drain and rinse).
Here’s how to pick the best produce of the bunch:
Delicious Uses:
CANNED FRUITS & • Add drained cans of corn, tomatoes and pinto
beans or any other vegetable to low-sodium chick-
VEGETABLES
en broth for a superfast and filling vegetable soup.
• Use a blender, food processor or a fork to smash
Watch out for Sodium: Sodium is usually added to drained and rinsed garbanzo beans, northern
canned foods to preserve them. Look for low-sodium, beans or any beans into a bean dip for baby car-
reduced-sodium or no-salt-added labeled foods. Com- rots; add a little lemon juice and garlic powder for
pare the sodium content on the Nutrition Facts label some zip.
and choose the product with the lowest amount. Drain
8 | September
• Serve canned fruit as a dessert topped with low-fat,
no-sugar-added yogurt; or top whole grain cereal FRESH FRUITS &
VEGETABLES
with canned fruit.
Fresh fruits & vegetables are easy, portable choic-
FROZEN FRUITS & es. Whenever you leave the house, get into the hab-
it of stashing a fresh snack in your purse or back-
VEGETABLES pack; think: apple, orange, banana, grapes or baby
carrots. These snacks will keep you energized and
Watch for Sodium: Compare the sodium content on avoid less-healthy snacks at vending machines.
the Nutrition Facts label and choose the product with
the lowest amount. Sauces and seasonings can con- Look for Seasonal Choices: Your heart-healthy reci-
tain excess salt and add calories. pes will taste even better with produce that’s in season.
Watch for Added Sugar: Choose 100% frozen fruits Delicious Uses:
without added sugars.
• Always top sandwiches with extra vegetables.
Delicious Uses:
• Serve cut-up veggies with hummus or fat-free plain
• When you boil pasta, throw in some frozen veggies yogurt with fruit for a healthy snack.
at the end of the cooking time for added nutrients
• Serve a colorful fruit salad for dessert.
and variety.
• Add pureed fruits and veggies to sauces, smooth-
• Whip up a smoothie of frozen fruit, fat-free or low-
ies, soups and more for a boost of flavor and nu-
fat milk and yogurt.
trients.
• Mix frozen berries into baked goods and oatmeal.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 9
HOW TO ADD MORE
FRUITS & VEGETABLES THROUGHOUT THE DAY
–From the American Heart Association
BREAKFAST SNACK
• Eat melon, grapefruit or other fruit. • Keep raw veggie sticks handy, such as green or red
• Add bananas, raisins or berries to your cereal. bell peppers, green beans, celery or carrots.
• Drink a small glass of juice. Be sure it’s 100% fruit • Carry dried fruit, such as raisins, dates or dried
or vegetable juice without excess sodium or sugar apricots, in your purse or pocket.
– not “fruit drink,” “cocktail” or “punch.” • Have any type of fresh fruit: grapes, apple, banana,
• Add chopped up vegetables to your eggs or pota- orange, kiwi, etc.
toes. Try onions, celery, green or red bell peppers, • On hot days, munch on a bowl of frozen fruits or
or spinach. vegetables, such as grapes, peas or bananas.
DINNER
LUNCH • Have a fruit or vegetable salad with dinner.
• Have a fruit or vegetable salad with lunch. • Add a side of steamed or microwaved vegetables –
• Put vegetables on your sandwich, such as cucum- frozen veggies are fine!
ber, sprouts, tomato, lettuce or avocado. • When you use the oven to cook your meal, put in
• Eat a bowl of vegetable soup. (Compare food labels a whole potato, sweet potato or yam at the same
and choose the product with the lowest amount of time.
sodium you can find in your store, or make soup • Add chopped vegetables like onions, garlic and cel-
from scratch.) ery when cooking soup, stew, beans, rice, spaghetti
• Have a piece of fruit or raw veggie sticks instead of sauce and other sauces.
chips. • When making rice, add some frozen peas for the
last three minutes of cooking.
These statements have not been evaluated by the Food and Drug Administration. This content is for reference ONLY and is not intended to diagnose, treat, cure, or prevent disease.
10 | SeptemberBREATHE CLEAN.
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• Vitamin C supports the immune system‡
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September | 11HEALTHY
THE AMERICAN HEART ASSOCIATION GUIDE TO
PREPARATION
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
12 | SeptemberFruits and vegetables have many nutrients that Sautéing: Use a nonstick pan so you will need little
are good for our bodies. But cooking methods that or no oil. Or use a nonstick vegetable spray, a small
add saturated fat, like deep frying or using heavy amount of broth or wine, or a bit of healthy oil
creams, can turn healthy ingredients into unhealthy rubbed onto the pan with a paper towel.
meals. To have better control over the nutritional
content and the overall healthfulness of the foods Steaming: Steam food in a covered basket over
you eat, prepare meals at home using healthier simmering water.
methods, such as:
Stir-frying: Use a wok to cook food quickly over
Baking: Bake foods slowly in the oven in covered high heat in vegetable stock, wine or a small amount
cookware with a little extra liquid. of healthy oil.
Blanching: After boiling 30 seconds in water, plunge These cooking methods can help your veggies and
the food into ice water to stop the cooking. This fruits retain flavor, color and nutrients. Here are a
keeps it tender-crisp. few more important tips:
Boiling: Cook food in water or broth that’s bubbling • Limit salt and high-sodium seasonings like teri-
vigorously. yaki and soy sauce. Instead, use herbs, spices,
salt-free seasoning blends, flavored vinegars,
Braising or stewing: Cook food slowly in the oven peppers, garlic and citrus juice or zest to en-
or on the stovetop with a little liquid (water or hance flavor.
broth). • Use healthier oils such as olive, canola, corn or
safflower oil as your primary fats for cooking.
Broiling: Place food directly under a heat source at Avoid using butter, lard, shortening, partially
high temperature. hydrogenated oils and products containing trans
fat.
Grilling: Cook food on a rack or skewers directly
over a heat source. • Drain and rinse canned vegetables and beans to
remove excess salt or oil.
Poaching: Immerse the food in simmering liquid. • Cook vegetables just long enough to make them
tender-crisp. Overcooked vegetables can be less
Roasting: Cook food uncovered in the oven. tasty and less nutritious.
September | 13BUILD
A BETTER
Sandwich
–From the American Heart Association
• Add a variety of sliced or shredded produce,
such as apple, avocado, carrot, celery, cu-
cumber, greens, mushrooms, onion, pep-
pers, radish, tomato and zucchini.
• Replace some of the meat with extra veggies
to cut back on sodium and saturated fat. For
a hearty meatless sandwich try grilled veg-
gies like portabella mushrooms or eggplant.
• Try using flavorful spreads like guacamole,
horseradish, hummus, pesto, salsa and tza-
tziki. They can take the place of traditional
condiments like ketchup, mayo and mustard,
which can have a lot of sodium, saturated fat
and added sugars.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
14 | SeptemberThe Goodness
of Greens
–From the American Heart Association
Green leafy vegetables, known as ‘greens’ are getting Slice the leaves into thin ribbons and cook as follows:
attention as nutritional super-stars. Most greens
are packed with nutrients, vitamins, and minerals so • Whole grain pasta – Toss leaf ribbons into the
these leaves are great to heap onto your plate. They pasta water during the last few minutes that the
can be used in a variety of recipes and they taste pasta cooks; then drain along with the pasta and
great too. If you’ve never cooked them – or if you’ve serve according to your pasta recipe or just toss
found them tough to chew – take heart and follow with olive oil and herbs.
these tips for cooking greens into delicious dishes. • Instead of a bed of rice – Fish or shrimp is de-
licious on Swiss chard ribbons sautéed in a little
vegetable oil with garlic, and 2 tablespoons of wa-
KALE ter; cook until bright green and tender-crisp about
Appearance– Ruffled, very thick, dark green leaves 2-3 minutes.
with very light green stems
Taste– Bold and almost bitter ARUGULA & ESCAROLE
Appearance– Arugula is bright green leaves shaped
Preparation– Turn leaves into tender, succulent like oak leaves; escarole looks like a soft-ball-sized
greens by making: head of curly lettuce.
• Soup – Cut into thin ribbons and add to any soup.
Kale & Apple Soup is especially delicious: Sauté Taste– Both taste peppery; escarole has a more bitter
sliced kale with a chopped onion and apple; then bite.
add 2-3 cups low-sodium chicken broth; puree in
a blender if desired; top with a spoonful of low-fat Preparation– Cut out the stems and cook separately.
plain yogurt. Slice the leaves into thin ribbons and cook as follows:
• Kale Chips – Wash and dry leaves with a towel;
tear into bite-sized pieces; drizzle with a little vege- • Salads– Compliment the tanginess of the greens
table oil and black pepper. Bake at 350° for 10-15 with sweet salad ingredients like orange slices,
minutes until crispy. dried unsweetened cranberries or raisins. Crunchy
nuts add contrast and just 1 teaspoon of a bold
blue cheese or aged cheese make the greens taste
SWISS CHARD sweeter.
Appearance– Dark green leaves with beautiful bright • Sandwiches – Add crunch and variety to low fat,
pink, yellow or white stems sandwiches on whole grain bread; top with a
sweet component like apple or pear slices.
Taste– Slightly tart and pungent, not as bold as kale
Preparation– Cut out the stems and cook separately.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 15THE PROBIOTIC
FOR WOMEN
Clinically Documented Probiotic
Strains That Promote Healthy Vaginal
Microflora and Urinary Tract Health*
Jarro-Dophilus ® Women contains the four
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All four strains were L. crispatus LbV 88
isolated from the vaginal L. jensenii LbV 116
NEW
tracts of healthy pregnant
L. gasseri LbV 150N
women and have been
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in helping to maintain protective, healthy vaginal
microflora and urinary tract health.*
When it comes to choosing effective probiotics,
clinically documented strains matter.™
Choose science.
Choose Jarro-Dophilus® probiotics.
Jarro-Dophilus® Women contains the clinically tested Astarte®
strains which are protected by U.S. Patent 8,846,027 and
European Patent 2,509,610. Astarte® is owned by HSO
Health Care GmbH, Vienna, Austria, and licensed in the U.S.
to Jarrow Formulas, Inc. Other international patents pending.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Visit us at www.jarrow.com for more product information.
16 | SeptemberSuper Omega-3
Omega-3s are healthy fats that can help support cardiovascular and brain
health. Specifically, the omega-3 fatty acid EPA may support normal,
healthy cholesterol and triglyceride metabolism. Super Omega-3 is a
convenient and easy way to get both omega-3 fatty acids EPA and DHA.
Our formula includes 1,000 mg of Fish Oil Concentrate and is molecularly
distilled to remove potential heavy metals and help keep the oil fresh.
These statements have not been evaluated by the Food and Drug Administration. This content is for reference ONLY and is not intended to diagnose, treat, cure, or prevent disease.
September | 175 REASONS
TO EAT MORE
COLOR
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
18 | September1. Full of the good. 4. Super flexible
Fruits and vegetables provide many bene-
ficial nutrients, including vitamins, miner-
superfoods.
All forms of fruits and vegetables – fresh,
als, healthy fats, protein, calcium, fiber, an-
tioxidants and phytonutrients. Add fruits frozen, canned, dried and 100% juice – can
and veggies to meals and snacks for a nu- be part of a healthy diet. They can be eaten
tritional power boost. raw or cooked, whole or chopped, organic
or not, and alone or in combination with
other foods. They are among the most
2. Free of the bad. versatile, convenient and affordable foods
Fruits and vegetables typically contain no you can eat.
trans fat, low saturated fat and very little
or no sodium. The natural sugars they con-
tain don’t affect your health the same way 5. A whole body
added sugars do, especially if you eat the
whole fruit or vegetable and not just the health boost.
juice. A healthy eating plan rich in fruits and veg-
etables can help lower your risk of many
serious and chronic health conditions, in-
3. Won’t weigh you cluding heart disease, stroke, obesity, high
blood pressure, high blood cholesterol, di-
down. abetes, kidney disease, osteoporosis and
Fruits and vegetables tend to be low in cal- some types of cancer. They’re also essen-
ories, so they can help you manage your tial to many daily functions of a healthy
weight while still filling you up, thanks to body.
the fiber and water they contain. Replacing
higher-calorie foods with fruits and vege-
www.heart.org/addcolor
tables is an easy first step to a healthier
eating plan. #AddColor
These
These statements have not beenstatements
evaluated have
by thenot been
Food evaluated
and by the Food and
Drug Administration. ThisDrug Administration.
product Thistoproduct
is not intended is not
diagnose, intended
treat, toprevent
cure, or diagnose, treat, cure, or prevent disease.
disease.
September | 19HEALTHY
SNACKING –From the American Heart Association
Let’s be real, we all snack. And actually, snacking • Nuts and seeds (Hit those good fats!)
isn’t “bad” for you if you do it in moderation and
make healthy choices. Try these tips to do both! Second: Rethink your drink.
• Plain or sparkling water (Not glam enough? Add
Yes, we all have long days at work where we start some fruit and herbs to it!)
craving something sweet or need something salty • Fat-free milk or plain soymilk
to help us snap out of the workday lull, but if • Unsweetened tea or coffee
you’re smart about how you snack you’ll feel, and • 100% fruit juice (Stick to a small glass)
maybe even look, better. And who doesn’t want • Low-sodium tomato or mixed vegetable juice
that?
Third: Snacks that satisfy.
As boring as “healthy snacks” might sound, you’d • Whole-grain toast with peanut or almond but-
be surprised at just how tasty they are, all the new ter
things you’ll get to try, and how easy they are to • Cherry tomatoes with hummus
tote around with you on the go. (Seriously, they fit • Low-fat or fat-free cheese
in your laptop bag, purse, workout bag or back- • Plain low-fat or fat-free yogurt (An awesome
pack just as easily as the prepackaged stuff.) pairing with fruit!)
• Fruit and veggie smoothie
So, let’s toss the excuses aside and run through • Whole-grain crackers with canned tuna or
some of the healthy, nutritious items that you salmon
should be adding to the top of your grocery list.
And finally (drumroll please): Snacks to curb
your sweet tooth.
First: Munchies that crunch. • Canned fruit (in natural juice or light syrup)
• Apples and pears • Thin slice of angel food cake or homemade
• Carrot and celery sticks banana-nut bread
• Bell pepper slices • Baked apple
• Zucchini or cucumber circles (Sounds fancy, • Raisins, dates, figs and other unsweetened
huh?) dried fruits
• Roasted chickpeas • Frozen banana
• Broccoli and cauliflower florets • Frozen grapes
• Popcorn (It’s a whole grain! Who knew?) • Fresh fruit salad (Use your imagination and get
• Rice cakes and whole-grain crackers creative when choosing fruits)
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
20 | SeptemberSNEAKING
MORE
VEGGIES
INTO
MEALS
–From the American Heart Association
We all know we need to be eating more veggies. rooms using a knife or a food processor, then sau-
Some of us love them and eat them at every meal. té in a little olive oil until soft – about three min-
And then there are those of us who can’t stomach utes or so. Once the mushrooms are cool, gently
the thought of chomping on something green that mix them with your lean ground chicken, turkey or
looks like a tree. And no, we’re not talking about beef. Cook thoroughly and follow the recipe as is.
four-year-olds -- we mean adults, too! Voila! Another veggie-ful meal for the family.
If you’re the primary cook in your family, and pasta Get Cheesy!
sauce and French fries are the only veggies going Cooked and pureed orange vegetables like but-
down at your home, you may want to get a bit ternut squash, sweet potatoes and carrots can be
sneakier. We’ve come up with some pretty cool blended, unnoticed, into cheesy dishes we all love
ways to help you add vegetables into meals with- like macaroni and cheese, lasagna, or baked en-
out anyone knowing. You get to be creative and it chiladas. You end up using less cheese, which cuts
doesn’t take much work. Saving time and eating some of the saturated fat and sodium. You can
healthy -- sounds like a winning combination! also add the sweeter-tasting veggies to a blender
with some low-sodium broth and puree them into
Get shredded! a smooth soup that most kiddos (and adults) will
Grab a box grater or the grating attachment on love.
your food processor to shred zucchini, beets, car-
rots or parsnips to add to all sorts of recipes. Add a Be smooth!
vegetable serving to your favorite whole grain muf- Grab that blender and put it to work! When you’re
fins and quick breads by mixing shredded zucchini making your favorite fruit smoothie, add in a fro-
into your batter before baking. You can also sauté zen banana and some spinach, carrots, squash or
shredded carrots, summer squash or butternut just about any vegetable (cooked is easier to blend,
squash for about five minutes before adding them FYI). The frozen banana makes for a sweet, thick,
to pasta sauce for a quick, veggie-filled meal. Even and creamy smoothie and it adds a strong banana
your pickiest of eaters may not notice! flavor that helps hide the flavor of the veggies.
Want a more colorful smoothie? Try adding beet,
Get mushy! avocado or sweet potato to change the tint. You’ll
Replace half the ground meat in recipes like burg- be surprised at how bright – and healthy -- your
ers, meatloaf and meatballs with cooked chopped breakfast will be!
mushrooms. Finely chop your choice of mush-
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 21It’s Time to SPICE UP Your Immune System!
Could it be that a common spice can positively support your immune system activity?
Absolutely! And that common spice is oregano.
Oregano is a popular culinary spice used in Italian- The key active compound in oregano oil is carvacrol,
American cuisine. It is a member of the mint family and which also gives oregano its characteristic pungent aroma
is also often featured as a foundational spice in the Medi- and flavor. In addition to carvacrol, oil of oregano contains
terranean diet, which is one of the most widely-studied, other flavonoids, and all of them have high antioxidant
healthful diets in the world. But the fact is, it’s very difficult activity, which helps support immune health.
to reap the health-promoting benefits of this spice from
It’s important to use a high-quality oregano oil product
diet alone. That’s where oregano oil comes in.
to get the most effective support for your immune system.
Oregano essential oil, derived from the leaves of the Natural Factors’ Oil of Oregano features certified organic,
oregano plant, has been used to support immune health wild-crafted, handpicked oregano. The oil is extracted
since ancient times. Specific to the immune system, using a gentle steam distillation process to ensure potency
oregano is particularly effective in supporting the upper and purity. The oregano is blended in a one-to-four ratio
respiratory tract. The active compounds in oregano oil with organic, cold-pressed, extra-virgin olive oil for optimal
have also been shown to support the gastrointestinal absorption. The Natural Factors Oil of Oregano products
and urinary tracts. contain 80% carvacrol, which is the most active com-
pound found in oregano oil.
DID YOU
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system support and the highest quality possible, ask for Natural Factors Oil of Oregano today!
22 | SeptemberPowerful ANTIOXIDANT
& IMMUNE Support
Oil of Oregano
• Organic, wild-crafted, hand-harvested oregano
• Guaranteed minimum of 80% carvacrol
• Blended with organic, cold-pressed, extra-virgin
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September | 23VITAMINS & SUPPLEMENTS
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
24 | September
PROB-ad-8.5x11-0419.indd 1 3/27/19 5:09 PMTop 10 things to know about
Thyroid Cancer
–From ThyCa: Thyroid Cancer Survivors’ Association Inc
1. Thyroid cancer has had the fastest increase in in- 7. A simple Neck Check done by a medical profes-
cidence of anycancer in recent years. sional during a routine appointment can detect
a thyroid nodule.
2. Thyroid cancer affects people of all ages, from
young children to seniors. 8. Most thyroid nodules are benign, not cancer.
3. Both women and men get thyroid cancer — 9. However, some thyroid cancers are aggressive
more than two-thirds of the people with thyroid and difficult to treat.
cancer are women.
10. Free information, packets by mail, support
4. Thyroid cancer has many types and variants, with groups, educational events, and more are avail-
treatment tailored to the type and individual. able from the nonprofit ThyCa: Thyroid Cancer
Survivors’ Association, Inc. at www.thyca.org.
5. When found early, thyroid cancer is usually treat- Founded in 1995, we serve patients, families,
able. medical professionals, and the public around the
6. Even when treatable, thyroid cancer is life-dis- world. We are guided by our Medical Advisory
rupting, expensive, and stressful for patients Council of distinguished thyroid cancer experts.
and loved ones.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 25These statements have not been evaluated by the Food and Drug Administration. This product is not
intended to diagnose, treat, cure, or prevent disease.
26 | SeptemberWORLD HEART
DAY 2019
World Heart Day, September 29th, was founded by the
World Heart Federation to raise awareness of
Cardiovascular Disease.
World Heart Day was created to build a community that helps educate
individuals and communities on the impact of Cardiovascular Disease. The
World Heart Federation states that Cardiovascular Disease is the world’s
leading cause of death and disability.
The goal of World Heart Day is to raise awareness and promote healthy
lifestyle changes that may reduce the risk of cardiovascular complications,
such as:
• Cooking and eating more healthily
• Becoming more active, saying no to smoking and helping loved ones quit
• Encouraging policymakers to support policies that promote heart health
Source:
World Heart Federation
https://www.world-heart-federation.org/world-heart-day/
September | 27sleep better,
naturally
Solus contains a combination of proven,
natural ingredients that support relaxation
and sleep. Take Solus an hour before bedtime
to have a good night’s rest – naturally.
Find Solus in stores or online
www.formessentials.com
These statements have not been evaluated by the Food and Drug Administration. This product is not
intended to diagnose, treat, cure, or prevent disease.
28 | SeptemberNational
Coffee Day
September 29th is National Coffee Day, so we’re
sharing some healthy ideas for enjoying your next brew.
1. Try a coffee smoothie
For an easy breakfast that is portable, filling, and energizing, try adding coffee to your
smoothie. We like adding cold brew or instant coffee to a smoothie with chocolate protein
powder, banana, and the milk of your choice.
2. Make it a pre-workout
If you need a boost for your morning or afternoon workout, having a cup of coffee
beforehand can help you stay energized and focused. Just remember to continue drinking
water to stay hydrated.
3. Try a new healthy topping
If you enjoy flavored coffee drinks but want to avoid the added calories and sugar, try
experimenting with natural flavorings like cinnamon, vanilla extract, or stevia.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 29Fun Coffee Facts
1. Lighter roasts have more caffeine
It might seem that darker, bolder coffee roasts would have a higher percentage of
caffeine per cup, but the opposite is true. Light roasts tend to have a slightly higher
caffeine content than dark roasts.
2. Coffee beans are actually seeds
Despite being America’s favorite bean, coffee is a actually cherry-like fruit, which is
goes from green to bright red when it is ripe. The coffee bean is found at the center of
the coffee fruit.
3. The largest coffee producer in the world is Brazil
Coffee grows best in regions close to the Equator, so Brazil has the right climate and
large expanses of land with the right soil for multiple types of coffee trees to thrive.
Sources:
Harvard Health Institute
https://www.health.harvard.edu/blog/the-latest-scoo
p-on-the-health-benefits-of-coffee-2017092512429
National Coffee Association USA
http://www.ncausa.org/about-coffee/coffee-around-
the-world
30 | Septembermycrobiome ™
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September | 31National Cooking Day is
September 25, 2019, a day to
celebrate home-cooked food and
NATIONAL COOKING DAY
enjoy it with friends and family.
Our busy lives don’t often give us
the opportunity to slow down and
celebrate food with loved ones, so this holiday is a good excuse
to set aside time for new recipes. National Cooking Day can be
spent however you want, and below are some ideas to make it
special.
Potluck
Food, to many, is more than just sustenance. It is often a social
activity, a way to connect to others through the dishes they bring
and good conversation. For National Cooking Day, celebrate
community with a variety of dishes you’ve never tasted by
inviting friends over to your home, neighbors to a local park, or
coworkers to the break room for a potluck.
Make a New Recipe
We often get stuck in a rut, making our “usuals”—something
quick and easy to get ourselves through the day. Not only can it
be nutritionally limiting, it can get old after a while. Try
a new recipe on National Cooking Day, perhaps a dish
you’ve long been meaning to make, a randomly
selected recipe in an old cookbook,
or something interesting made by an
Instagram food blogger. Regardless of
how you choose, this new recipe may
be a great addition to your culinary
repertoire.
32 | SeptemberLearn a New
Technique
Sautéing, poaching,
roasting, grilling, and
simmering are all
more advanced than
microwaving, and they are
skills acquired with time and practice. 2019’s
National Cooking Day us a weekday, so if you
don’t have the energy to organize a communal
celebration of home-cooked food or make something entirely new,
exercise your cooking abilities by cooking your staples with new
techniques—steaming your vegetables instead of stir-frying, for
example. Even veganizing a traditional recipe can help open your
eyes (and taste buds) to new avenues of food preparation.
Sample Recipe: Stir-Fried Broccoli with Bell Peppers
and Cashews (by www. vegetariantimes.com)
Ingredients: 2 Tbs. low-sodium soy sauce • 1 tsp. agave nectar • 1 tsp.
unseasoned rice vinegar • ½ tsp. chile-garlic sauce • 1 Tbs. canola oil • 1 small
onion, quartered and thinly sliced • 2 cups broccoli florets • 1 cup sliced
carrots • 1½ cups sliced button or shiitake mushrooms • 1½ cups sliced red
bell peppers • 1 cup raw cashews • 3 cloves garlic, minced (1 Tbs.) • 1 Tbs.
minced fresh ginger • ¼ cup sliced green onions
1. Combine tamari, brown sugar,
rice vinegar, and chile-garlic sauce
in small bowl. Set aside.
2. Heat oil in skillet over high heat.
Add onion, and stir-fry 1–2 minutes,
or until soft. Add broccoli and
carrots, and stir-fry 3 minutes, or
until crisp-tender. Add mushrooms,
bell peppers, and cashews, and stir-
fry 3–4 minutes, or until vegetables
are tender. Add garlic and ginger,
and stir-fry 30 seconds. Add sauce,
and stir-fry 1 minute. Sprinkle with
green onions.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 33These statements have not been evaluated by the Food and Drug Administration. This content is for reference ONLY and is not intended to diagnose, treat, cure, or prevent disease. 34 | September
WEIGHT-LOSS
PERSPECTIVES,
PRINCIPLES &
PRACTICES
EPIDEMIC
Part I: Situating Weight-Loss Within the Context of the
Overweight-Obesity Epidemic By Michael Garko, Ph.D. Syndicated
Host & Producer of Let’s Talk Nutrition
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent disease.
September | 35It is an understatement to say stage for weight-loss becoming a with obesity, being overweight
that overweight and obesity national obsession and spawned can increase the risk of expe-
constitute an epidemic in the a multi-billion dollar weight- riencing such health problems
United States. In fact, together loss industry. In fact, it can be as type 2 diabetes, high blood
overweight and obesity pose reasonably argued that the ever pressure, heart disease, stroke,
one of the most serious health increasing rise in overweight and sleep apnea, osteoarthritis, fatty
challenges facing Americans in obesity and all of the attention liver disease and certain cancers
the 21st century. Stunningly, an devoted to the health concerns among other health concerns
estimated 71.6% of adults aged and consequences associated (see National Institute of Diabe-
20 and older are either over- with being overweight or obese tes and Digestive and Kidney
weight (31.8%) or obese (39.8%). has served as a driving force Diseases, 2015).
A mere 28.4% of adults 20 and in America’s obsession with
older in the United States are at weight-loss. Hence, weight-loss is best under-
a healthy weight. stood and addressed when
Either out of convenience or care- approached from a perspective
It is not surprising that there lessness weight-loss is frequently that includes both overweight
is a national obsession with often talked about within the and obesity. In a real sense, the
weight-loss, given the depth context of the obesity epidemic, national obsession with weight-
and breadth of the number of a practice that excludes the loss is situated within an over-
people in the country who are condition of being overweight, weight-obesity context.
either overweight or obese. blurs the distinction between
With a discussion on weight-loss being overweight or obese and Conclusion
perspectives, principles and prac- diminishes the serious health
tices, it is imperative to consider consequences associated with This article is the first in a series
the prevalence of overweight being overweight. There is just as on weight-loss. Upcoming issues
and obesity. The unrelenting rise much of an overweight epidemic will focus on the prevalence of
in overweight and obesity over as there is an obesity epidemic the overweight-obesity epidemic,
the past several decades set the in the United States and just as modifiable and nonmodifiable
36 | Septemberrisk factors associated with weight gain,
weight-loss diets, evidence-based diet
and lifestyle strategies to lose weight,
among other weight-loss related topics
and themes.
References
• Hales CM, Carroll MD, Fryar CD,
Ogden CL. (2017). Prevalence of
obesity among adults and youth:
United States, 2015–2016. NCHS
data brief, no 288. Hyattsville, MD:
National Center for Health Statistics.
Retrieved from https://www.cdc.gov/
nchs/products/databriefs/db288.
htm.
• National Institute of Diabetes and
Digestive and Kidney Diseases
(2015). Health risks of being over-
weight. Retrieved from https://
www.niddk.nih.gov/health-in-
formation/weight-management/
health-risks-overweight.
• Olshansky, S.J., Passaro, D.J., Hershow,
R.C., Layden, J.L., Carnes, B.A., Bordy,
J., Hayflick, L., Butler, R.N., Allison,
D.B. & Ludwig, D.S. (2005). A potential
decline in life expectancy in the United
States in the 21st Century. The New
England Journal of Medicine, 352 (11),
1138-1145. Retrieved September 25,
2010, from http://www.nejm.org/doi/
full/10.1056/NEJMsr043743
• Suggested Citation: Garko, M. (2019,
January). Weight-loss perspectives,
principles and practices - Part I:
Weight-loss and the overweight-obe-
sity epidemic. Health and Wellness
Monthly. Retrieved from www.
letstaknutrition.com.
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