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HEALTH | FITNESS | BEAUTY | NUTRITION | LIFESTYLE 

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Should I 

Buy Organic? 

health & wellness 

SuperFoods 

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#1 

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Health & Wellness: 

SuperFoods 

Health and wellness are profoundly impacted by the food we choose to eat. One of the most spectacular scientific advancements of modern medicine 

has been the recognition that the majority of chronic diseases are directly linked to diet – both in terms of cause and prevention. Diet-related chronic 

diseases include all forms of cardiovascular disease (heart attacks, strokes, high blood pressure, high cholesterol), metabolic syndrome, type 2 diabetes, 

osteoporosis, obesity, many forms of cancer (1/3 of all cancers are directly relate to diet). This is a 2-pronged issue – meaning some foods promote 

disease (trans fats, saturated fats, refined carbs, excess sugar, excess sodium, etc.), while some foods provide powerful disease protection (fruit, veggies, 

whole grains, beans, nuts, olive oil, oily fish, etc.). 

Health and wellness promoting diets should include the following superfoods: 

Blueberries - Considered one of the healthiest 

fruit you can eat. Believe it or not, the diminutive 

blueberry is power packed full of life-preserving 

agents. They contain more than a dozen 

vitamins and minerals, but are most special 

because of the spectacular array of diseasebusting 

phytochemicals they provide. They are 

the reigning world champion antioxidant food, 

beating out 49 other fruits and vegetables and 

have potent anti-inflammatory power too. 

Servings – Strive for a serving of berries daily! 

Frozen are just as nutritious as fresh. ½ cup is a 

standard serving. 

Wild Alaskan Salmon - This superstar protein 

is one of the best dietary sources of omega 

3 fats. This very special class of polyunsaturated 

fat is an essential nutrient critical for maintaining 

a healthy cardiovascular system, controlling excess 

inflammation and having a healthy brain. 

The lack of omega 3 fats in the standard American 

diet is one of the most serious but unrecognized 

nutritional problems this country faces. 

Salmon is also loaded with vitamin D – the new 

superstar vitamin that plays a key role in broad 

spectrum disease protection. Unlike its farm 

raised counterpart, wild Alaskan salmon is very 

low in environmental contaminants. 

Servings – Have 2-3 servings a week for best results. 

Almonds - Almonds are a fantastic source 

of a vegetable protein, fiber, and heart-healthy 

fats. In addition, they contain a special form of 

vitamin E, called gamma tocopherol, thought 

to play an important role in preventing cancer 

and heart disease. Compelling medical studies 

have revealed that having an ounce (a small 

handful) of nuts, 5 or more days a week can reduce 

your cardiovascular risk by 30-50%! 

Servings – A small handful of almonds (about 1 

oz.) 5 or more days a week. 

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Kale - This superstar dark leafy green is without 

a doubt one of the healthiest foods you can 

eat, providing more nutrition per unit calorie 

than almost any other food. Kale tops the list 

of the most potent antioxidant vegetables and 

provides 17 essential nutrients including 100% of 

the adult RDA for vitamin A and vitamin C in a 

single serving. It is an especially rich source of 

the phytochemicals lutein and zeaxanthin now 

famous for promoting eye and vision health. 

Servings – The more the better! Strive for a serving 

of dark leafy greens daily. A serving is 1 cup 

in the raw form. 

Red Onions - Although they quite literally 

bring us to tears, the organosulfur phytochemicals 

unique to onions and the other members 

of the allyl food group (garlic, leeks, chives, and 

scallions) are truly medicinal in their power to 

protect our health. These compounds provide 

potent anticancer properties along with valuable 

blood-thinning effects useful for maintaining 

healthy heart and arteries. Red onions 

also provide one of the richest food sources of 

quercitin, with well know antioxidant and antiinflammatory 

power. The health benefits of red 

onions are optimized when eaten raw or lightly 

steamed. 

Servings – As regularly as possible – optimal to 

include daily. There is plenty of goodness in a 

couple of slices. 

Green Tea - Considered the beverage of 

choice in many cultures around the world, this 

superstar provides one of the easiest and quickest 

ways to infuse our bodies and brains with 

antioxidants. Antioxidants are special chemicals 

that protect our bodies from cancer, heart disease, 

cataracts, arthritis, skin wrinkling, and even 

the aging process itself. Brewed tea has more 

antioxidant power than any other fruit or vegetable. 

When I need a mental and physical lift, I 

enjoy a cup of freshly brewed green tea. 

Servings – 2-3 cups daily. 

Oranges - This refreshing fruit is a great source 

of vitamin C, folate, and fiber – a terrific trio for 

heart health. In addition, this special food contains 

every known class of natural anticancer 

compounds making them nature’s perfect “anticancer 

package”. 

Servings – Consume a piece of citrus daily. Any 

citrus will do, but oranges are the superstars. 

Whole Oats - This whole grain is a rich source 

of several important minerals, B vitamins, and 

vitamin E. Oats are naturally low in calories, provide 

healthy vegetable protein, and are one 

of the best dietary sources of soluble fiber. The 

special type of soluble fiber found in oats, called 

beta glucan, is a very effective cholesterol lowering 

agent and has been shown to help stabilize 

blood glucose and insulin levels in type 2 

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diabetics. Old fashioned and steel cut oats are the healthiest 

form. 

Servings – ½ cup (cooked) or more daily. 

#5 

Broccoli - Like other non-starchy vegetables, broccoli 

is filled with health promoting vitamins, minerals, and fiber. 

It is naturally low in calories and contains over 150 health 

promoting phytochemicals, including sulfurophane, now famous 

for its potent cancer protective powers. 

Servings – Consume at least 1 cruciferous veggie daily. 

Broccoli is certainly one of the healthiest of the bunch. 1/2 

cup is a serving. 

Extra Virgin Olive Oil - This highly 

flavored oil protects the heart and arteries 

through four separate mechanisms. 

It contains a potent class of 

antioxidant phytochemicals called 

polyphenols that can actually dilate 

arteries. It is not surprising that cultures 

that consume lots of olive oil have 

lower rates of cancer, Alzheimer’s disease, 

and heart disease. 

Servings – Daily. This should be the oil of choice for all. For 

optimal results, use in cold foods, room temperatyre foods or 

low-heat dishes. 2-4 TBS daily. 

Dark Chocolate - Exciting new 

science reveals that this sweet indulgence 

is loaded with potent 

antioxidants called flavanols that 

dramatically enhance blood flow. 

The better your blood flow, the 

healthier you’ll be. 

Servings – ½ to 1 oz. daily. Best to be 60% or higher cocoa 

content. 

Beans - This economical superstar food comes in over 24 

varieties. Beans are versatile, very satisfying, packed with 

health promoting nutrients and have been shown to lower 

your cholesterol, protect your heart, decrease your risk of 

some cancers, stabilize your blood glucose and insulin levels 

and aid in weight loss – and of course they are delicious too! 

Servings – Strive for a serving daily. Fresh, frozen, or dried 

are best. Canned are acceptable, but higher in sodium. ½ 

cup is a serving. 

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#7 

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Fitness FAQs 

Q: Why do my toes/feet get 

numb when I’m using an 

elliptical machine? 

A: Many people experience numbness or “pins 

and needles” in their feet (often in just one foot) 

when using an elliptical machine. For some, this 

sensation is a minor problem that only happens 

near the end of a long workout, but others may 

begin to experience it within the first few minutes 

of exercising. 

If you only have this problem during your elliptical 

workout, it’s probably not a sign of a serious 

medical problem. It is most likely caused by your 

foot coming in constant contact with the foot 

pedal, which places pressure on the nerves in 

your feet for an extended period of time. This is 

different from the natural motion of walking or 

running, where your foot shifts the pressure from 

the front to the back of the foot with each stride. 

Here are several things you can do that 

may help minimize the problem: 

• Make sure you’re wearing well-cushioned 

shoes for your workout, and try tying them a 

little more loosely than you would for running 

or walking. 

• Avoid standing flat-footed on the elliptical 

foot pedals—try to duplicate the natural shift 

of weight from your heel to your toe during 

each stride. You could also look for an elliptical 

machine with “articulating” foot pedals 

that rotate around a central pivot (like the 

pedal on a bicycle), instead of pedals that 

remain fixed in the same position as they 

glide. 

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• During your elliptical workout, change your pedaling direction 

from forward to backwards every few minutes, 

and/or vary the incline level if your machine has that 

feature. 

#9 & #10 

• Avoid long elliptical workouts. Try shorter, higher-intensity 

sessions, split your workout between the elliptical and another 

cardio exercise, or divide your workout into two sessions 

with a break in between. 

If you frequently experience foot numbness at other times, 

you should discuss the problem with your doctor. It could be 

caused by a nerve disorder (e.g., Morton’s neuroma or diabetic 

neuropathy), circulation problems, or orthopedic problems 

that need treatment. 

Q: Is it okay to exercise when you 

have a cold? 

A: When you are sick, you need 

to pay careful attention to what 

your body is telling you. If the 

cold is primarily in your head, 

it’s okay to exercise, just at a 

lower intensity (provided you feel 

okay and have enough energy). 

Once you are feeling 100% 

again, then you can slowly increase 

your activity back to your 

pre-illness level. If you’re feeling 

sluggish or the workout isn’t going 

well, don’t push it. When you 

push too much, the sickness can 

end up hanging around longer. 

If your cold is below the neck (in your chest), try to refrain from 

activity until it clears up. The best thing you can do for your 

body when it’s trying to fight a bug is to give it rest. 

Q: How many reps should I do? 

A: Your goals are important in making this decision, as is the 

area of the body you are working on. The core muscles can 

be trained with as high as 50 reps, making sure to work your 

way up slowly. For someone who wants lean, toned muscles, 

and have an overall conditioned body, 12-15 reps is a good 

number to shoot for with the upper and lower body. If your 

goal is to gain a little more strength and add muscle weight, 

6-10 reps is a good number to shoot for. 

It’s important to progress. Once you feel comfortable doing 

the desired number of reps, make sure to slowly add 

resistance. Even for women who don’t want to bulk up, it’s 

important to progress with 

your resistance. The majority 

of women do not have 

the hormones to bulk up 

like men. Adding more lean 

muscle tissue will help burn 

the body fat, so it’s a matter 

of adding one thing to 

help deplete another. There 

is a time when both are 

there and it looks like bulking 

up. Don’t let this fool you 

into thinking you shouldn’t 

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Should I 

Buy Organic? 

There has been an explosion in the marketing 

and availability of organic foods over the over 

the past few years, so it’s certainly no wonder 

that one of the most common questions 

is “should I buy organic?” Here are the facts 

based on the best science to date: 

Choosing organic is clearly better for the 

environment. 

This is demonstrable and occurs through numerous 

channels, including conservation of 

natural resources and less pollution for our 

water and soils. 

Consuming organic foods reduces the 

body’s exposure to pesticides. 

This has been confirmed through numerous 

scientific studies. Adults and children who 

consume organic foods have measurably 

lower levels of pesticides in their bodies. Perhaps 

the bigger question here is – “Are the 

levels of pesticide exposure received from 

eating conventional foods harmful to our 

health?” At this point in science, we simply 

do not have the data to definitively answer 

this question. Pesticides approved for use are 

reported to be safe at or below certain threshold 

levels. It is clear however that pesticides 

are harmful to exposed farm workers, along 

with “non-target” wildlife and are definitely 

not healthy substances. 

For children there are two additional caveats 

to consider on the safety front. Because children 

consume more food calories per unit 

of body weight and because their cells are 

dividing at a much more rapid rate, they are 

at greater risk for potential toxic effects from 

pesticide exposure (a developing fetus is at 

the greatest risk). Additionally, it is common 

for some kids to have very restrictive eating 

patterns with consumption of only one or a 

few types of fruits or vegetables on a regular 

basis. If this is the case, they will experience 

a greater number of exposures to the same 

pesticides which can also exacerbate risk. 

The Environmental Working Group (EWG), a 

not-for-profit research organization devoted 

to improving public health and the environment, 

has determined that the produce that 

consistently has the highest pesticide levels 

include: apples, bell peppers, celery, cherries, 

grapes (imported), nectarines, peaches, 

pears, potatoes, red raspberries, strawberries, 

and spinach. Choosing organic for this 

group of produce will give you and your family 

the greatest reduction in pesticide exposure. 

Spinach, strawberries, and celery are 

the worst of the bunch. 

Organic foods may or may not be more 

nutritious than their conventional counterparts. 

Some scientific studies show conventional 

foods are just as nutritious, while others support 

the contrary. Based on my knowledge of 

the available data, the scale tips slightly in 

favor of a superior nutritional profile for organic 

varieties. Organics generally have a bit 

higher mineral content because of the more 

stringent soil requirements for organic certification 

and in some cases, have a more robust 

supply of protective antioxidants. 

Organic foods may or may not taste better. 

Blinded taste studies are basically a wash. For 

those that think organic tastes better there are 

an equal number who find the conventional 

counterpart tastier. 

Organic foods will generally spoil more 

quickly. 

Pesticides clearly extend the shelf life and 

“freshness” of foods. For optimal freshness, 

organic foods need to be consumed more 

quickly. 

Organic foods are more expensive. 

You will generally pay about 20% more for 

organic varieties. 

The answer is a complicated one and ultimately 

depends on your feelings towards the environment, 

pesticide, and your pocketbook. 


8

Juicing 

What exactly is Juicing, 

Anyway? 

Juicing is the process of extracting the juice 

from fresh fruits and vegetables. A small kitchen 

appliance known as a juicer is used to extract 

the juice (not the pulp), and these can range 

in price from $50 to $500. Fresh juices should 

not be confused with smoothies, which are usually 

made in a blender, food processor, or highpowered 

juicer and include the fibrous pulp of 

the fruit and vegetable ingredients. 

Types of Juicers: 

‘’Fast’’ Juicers 

This type of juicer is one of the most common 

varieties you’ll find on the market. 

A fast juicer (or centrifugal juicer) grinds 

your fruits and veggies and then pushes 

the extracted juice through a strainer by 

spinning at a very high speed. The pulp 

is extracted and ejected into a special 

compartment, usually near the back of 

the juicer. This type of juicer produces 

pulp-free juice very quickly, but it also 

tends to extract less juice than other 

types of juicers. This type of juicer also 

generates more heat than other types, 

which some experts say could compromise 

the nutrients in the produce. 

“Slow” Juicers 

This juicer produces juice in two steps, 

using one or two gears. First, it crushes 

the fruits and veggies, and then it presses 

out the juice. These types of juicers 

take longer to produce juice, and they 

tend to be more expensive than most 

centrifugal juicers. However, they are 

said to extract more nutrients from the 

produce. They yield a thick juice with 

more pulp, yet still produce some pulp 

extract in a separate compartment. 

Reasons to Juice: 

• Juicing allows your digestive system to rest, so 

that energy may go into elimination, recovery 

and healing, instead of digestion. During this 

time, cells can repair themselves and detoxify. 

Freshly pressed juices provide enzymes as 

well as vitamins and minerals that are easily 

assimilated. 

• Juicing will help to break down the vegetables, 

making it easier to assimilate, so you will 

receive most of the nutrition. 

• Juicing allows you to consume more vegetables 

than you normally would. Some people 

may find eating vegetables difficult, but it can 

be easily accomplished with a quick glass of 

vegetable juice. 

• You can add a wider variety of vegetables in 

your diet. Many people eat the same vegetables, 

raw or cooked, every day. Foods should 

be rotated to prevent developing allergies. 

With juicing, you can juice a wide variety of 

vegetables that you may not normally enjoy 

eating whole. 

Basic Green Juice 

(16oz Serving Size): 

1 Cucumber; 4 Celery Stalks; 2 Apples; 

6-8 Leaves Kale; 1/2 Lemon; 1 tbsp Ginger 

#12 

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#14 

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12 

Tips to Lower your 

Blood Pressure 

1. Eat as many fruits and vegetables as 

possible – 7 or more servings daily. 

• Countless studies have shown that diets 

high in fruits/veggies can lower blood 

pressure and protect against hypertension. 

• Superstar veggies for lowering blood 

pressure – spinach, collards, kale, broccoli, 

lima beans, soybeans, acorn 

squash, red & green peppers, garlic, onions, 

celery and tomatoes. 

• Superstar fruits for lowering blood pressure 

– avocados, peaches, apricots, all 

whole citrus, cantaloupe, strawberries, 

red grapes. 

2. Exercise regularly the rest of your life. 

• One of the most powerful lifestyle tools 

available to you to lower blood pressure 

and prevent the development of hypertension. 

• Strive for 30 minutes or more of aerobic 

activity 5 or more days a week. 

3. Limit alcoholic beverages. 

• Women should have 1 drink or less a 

day, Men should have no more than 2 

a day. 

• Alcohol abuse is considered the number 

one cause of preventable hypertension. 

4. Drink green or oolong tea regularly. 

• Both contain potent antioxidant polyphenols 

known to help arteries dilate. 

• A recent study reported that daily drinkers 

of green and oolong tea reduced 

their risk of high blood pressure by 46% 

compared to non-drinkers (Archives of 

Internal Medicine, July 26, 2004, Volume 

164(14)). 

5. Consume calcium rich 

foods regularly. 

• Calcium rich foods have been shown to 

reduce blood pressure. 

• The best sources – canned fish with 

bones (salmon, mackerel, sardines), milk 

(1% or skim), calcium fortified soy milk, 

collards, kale, broccoli, tofu, low fat yogurt, 

parmesan cheese, legumes (chick 

peas, white beans, pinto beans, black 

beans). 

6. Minimize your intake of sodium (salt) 

and excessive caffeine. 

• Ideally limit to less than 3,000 mg per 

day of sodium. 

• Do not add salt to your food and avoid 

foods with high sodium content like processed 

foods (fast food and salty snack 

foods). 

• Excessive caffeine (coffee, sodas) can 

elevate blood pressure in susceptible 

individuals. Moderate consumption (2 

or less cups a day) of coffee or tea is 

acceptable. 

7. Regularly eat fatty fish! 

• The best are salmon, tuna, mackerel, 

lake trout, sardines and herring. 

• The omega-3 fatty acids found in fish 

have been shown to reduce blood pressure 

along with several other cardiovascular 

benefits. 

• Strive for three servings a week. 

• Take pharmaceutical grade fish oil on 

days you don’t eat oily fish. 

8. Minimize the consumption of the 

highly refined, high glycemic “bad” 

white carbs – white flour, white rice, 

white potatoes, sugar, and products 

containing them. 

• These foods lead to rapid elevations of 

blood glucose and insulin. An elevated 

blood insulin level is strongly associated 

with high blood pressure. 

• These foods also predispose to weight 

gain which can further elevate blood 

pressure. 

9. Minimize stress and the “cardio toxic” 

emotions – anger and hostility. 

• Can actually elevate blood pressure. 

• These foods also predispose to weight 

gain which can further elevate blood 

pressure. 

10. Use extra virgin olive oil daily. 

• Many studies have shown that this simple 

food can lower blood pressure. 

• Olive oil is rich in phytochemical 

polyphenols, antioxidant 

substances that can 

dilate arteries. 

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#16 

When to choose 

Organic Produce 

These 15 forms of produce are so 

low in pesticides that conventional 

should be just fine: 

• Onions 

• Sweet Corn 

• Pineapples 

• Mangos 

• Eggplant 

• Kiwi 

• Cantaloupe 

• Avocado 

• Cabbage 

• Sweet Peas 

• Asparagus 

• Sweet Potatoes 

• Grapefruit 

• Watermelon 

• Mushrooms 

Exercise Myths 

Busted 

People think the craziest things about their exercise, 

diet and fitness habits, and they’d be surprised 

to learn that all they are are myths which 

have long since been discredited. 

Let’s take a look at a just a few of the top fitness 

myths, as well a the truth... 

1. Stretching before workouts 

will prevents pulling muscles 

Truth: Stretching before a workout just gets the 

blood flowing to the muscles, enabling them to 

work hard. It’s not going to prevent injuries, using 

the proper form for your exercise will do that. 

Stretching will ensure that the muscles are ready 

to work. 

2. Drinking sports drinks after 

exercising is good for you. 

Truth: Unless you do more than 60 to 90 minutes 

of exercise, sports drinks are basically just 

sugary sodium water. They contain more calories 

than are good for you, and they’ll end up 

adding a lot of sugar into your body. 

3. Protein Bars and Shakes are 

Top-Notch Nutrition 

Truth: Protein bars and shakes do have good 

protein, but they’re often higher in calories and 

sugar than you think. Many protein bars are like 

candy bars, so they’re not really all that they’re 

cracked up to be. It’s better to get protein from 

a natural source, and only supplement your protein 

requirements with these foods. 

4. Women Shouldn’t Lift Weights 

Truth: As long as it’s not power lifting, most 

woman can lift weights safely. It helps to burn 

fat, tone the muscles, and keep their body from 

wearing out. 


13

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5. The scale is your sign of progress 

Truth: Your scale just tells you how much your total weight is, 

not how much your lean body weight is. Your goal should be 

to increase your lean body weight and decrease your body 

fat percentage. That’s something the scale won’t be able 

to tell you. 

6. Low intensity steady state cardio is the 

way toget in shape 

Truth: Low Intensity Steady State (LISS) cardio alone isn’t going 

to burn much fat, but it will actually end up cannibalizing 

your muscle tissue. You need to add resistance training into 

the mix to stop your body from using muscle tissue for energy. 

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7. Target your belly to burn the flab 

Truth: You can’t “spot reduce” your body fat, despite what 

you may have heard. You have to work on the body as a 

whole, and your body will eventually burn away the fat 

around your entire body, including the inner tube around the 

waist. 

8. Exercise allows me to skip out 

on dieting 

Truth: If you train hard but don’t eat properly, you’ll not only 

stay hefty, but you can actually injure your body because 

you’re not giving it the proper nourishment that it needs. 

9. Pain is a part of training 

Truth: If there’s any type of pain (sore muscles, achy joints, 

tired body, hurting bones, etc.), beside the pain from burning 

muscles (lactic acid being released as your muscles work) 

you’re doing something wrong. 

10. “I can work out for three hours once 

a week and still get in shape.” 

Truth: You need to burn those calories every day to make a 

difference, even just 15- 30 minutes. If you don’t do something 

daily (even a walk around the block), that once-a-week 

workout isn’t going to do much. 


14

#19 

& 

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Reasons You Should Get 

Your Eyes Checked 

Eyes aren’t just a window to your soul, they 

could also reveal health problems: 

Hard to spot micro-bleeds in the small vessels 

of your eyes could be a sign of impending 

heart trouble that only a trip to the eye doctor 

can identify. Research shows otherwise 

healthy people displaying these micro-bleeds 

were 50 percent more likely to develop an irregular 

heartbeat - an early sign of potential 

heart disease or stroke risk than those without 

the eye issue. 

Because your eyes’ vessels are affected by 

hypertension or high levels of inflammation, 

they can help experts identify hidden health 

dangers. An opthamologist can spot these 

warning signs early. 

Most people skip the appointment if their vision 

is good, but here are three more good 

reasons to schedule a visit with an ophthalmologist 

as opposed to an optometrist, who 

focuses on vision issues. 

Wider eye vessels signal possible brain problems. 

Because your brain’s vessels are similar 

healthy Word 

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15

in size, function, and structure to your eyes’, issues with your peepers’ veins can be an early warning sign of cognitive 

disorders like dementia. 

Yellowing of the eyes is a tip-off of liver diseases like hepatitis and cirrhosis. The discoloration is the result of your liver’s 

inability to filter out toxins from your blood. 

Different-sized pupils are a sign of a possible brain tumor or stroke. Both conditions can restrict oxygen or blood flow 

to one of the pupils, causing the size discrepancy. 

Eat Your Way to 

Better Eyesight 

Have trouble driving in the dark? Cook 

up some kale. Lutein, a compound 

found mostly in leafy green vegetables, 

can help improve your night vision. 

In a study, people who consumed daily 

lutein supplements over the course of 

a year improved their sharpness of vision, 

contrast sensitivity, and sensitivity to 

glare—all markers that can result in better 

nighttime driving. 

Lutein is found in healthy eye tissue in your retina and is responsible for how sharply 

you can see. But if your lutein is low—potential culprits include a poor diet, smoking, 

and exposure to UV light—your vision starts to go, especially in dimly lit or glary 

situations. 

The 20 milligrams (mg) of lutein that people consumed every day is about the 

same as 1 cup of cooked kale (about 4 cups raw)—not exactly a small amount 

to consume daily. But a diet rich in a variety of fruits and vegetables will help you 

consume optimal levels of the nutrient. However, if you’re looking to sharpen your 

vision, you may need to take a supplement to really see the effects. 

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P D Q C C P Q J A V R I A J R T M A A J 

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O A K L J M L K D M R L R V X Y Q C Z H 

B L K D R D S S E N I S U B O N N M A M 

O S C A R I B B E A N Y J G C L Z M E V 

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H H H S N O I T A N I T S E D N I X I O 

B R V Q Q M P H W K A A R Q B F J E U U 

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5 Foods 

for Healthy 

Eyes 

Eggs: 

The yolk is a prime 

source of lutein and 

zeaxanthin plus zinc, 

which also helps 

reduce your macular 

degeneration risk. 

Almonds: 

They’re filled with vitamin E, which slows 

macular degeneration, research shows. One 

handful (an ounce) provides about half of 

your daily dose of E. 

Carrots: 

You’ve probably heard that carrots and other 

orange-colored fruits and vegetables promote 

eye health and protect vision, and it’s true: 

Beta-carotene, a type of vitamin A that gives 

these foods their orange hue, helps the retina 

and other parts of the eye to function smoothly. 

But eating your way to good eyesight isn’t only 

about beta-carotene. Though their connection 

to vision isn’t as well-known, several other 

vitamins and minerals are essential for healthy 

eyes. Make these five foods a staple of your 

diet to keep your peepers in tip-top shape. 

Leafy Greens: 

They’re packed with lutein 

and zeaxanthin antioxidants 

that, studies show, 

lower the risk of developing 

macular degeneration 

and cataracts. 

Citrus and berries: 

These fruits are powerhouses of vitamin C, 

which has been shown to reduce the risk of developing 

macular degeneration and cataracts. 

Fatty fish: 

Tuna, salmon, mackerel, anchovies and trout 

are rich in DHA, a fatty acid found in your retina—low 

levels of which have been linked to 

dry eye syndrome. 


17

#22 

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Many of the un-wanted conditions that people suffer from everyday can be traced 

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of Chiropractic are specialist in the detection, correction and prevention of nerve 

system interference. Chiropractic makes sense, it’s scientific, incredibly safe, it’s 

natural and looks to cover the underlying cause of your problem. 

www.lwfchiropractic.com 

Living Well 

Family Chiropractic 

888-241-2351 Dr. Alan Kruger 

2881 E. Oakland Park Blvd • Ft Lauderdale 

Chiropractic Author, Educator 

Specialising in the care of families since 1988 

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#23 

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for great offers and freebies in your neighborhood visit ourtownsdeals.com • ©2014 your health today • ourtownsfinest.com • 888-241-2351

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