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Page 1: Guide to Living

Guide to LivingAdvertising Supplement

Page 2: Guide to Living

(MCT) – You’re eagerly saving your paychecks, having graduated, entered the real world and finally moved beyond that college apartment, com-plete with messy roommates. You’re getting your own apartment or condo _ but what will go in it? For the young professional on a budget, this decision requires some thought and planning. What furniture should you buy sec-ondhand? What should you buy new? Should you stick with neutral colors, so the furniture is adaptable to the next place you live, or opt for bolder pieces? We spoke with some experts to find out what you need and how to get it. When your square footage is small, the most important thing is perhaps making sure that the furniture you get fits in it. Frank Fontana, host of HGTV’s decorating show “Design on a Dime,” says it can be difficult to separate

emotions from what you really need. “I’ve been guilty myself of buying a sofa that I love, but that’s too big,” he says. He advises furniture-shoppers to detach their emotions from the pro-cess. “Take a copy of the floor plan and all of the measurements of your space with you,” he says. “And then, within your scale, find something you love.” What are the most important things to buy? “Finding the right sofa is important. That’s the grounding portion of your room. The living room and kitchen are your most lived-in areas.” he says. In the Midwest, the HGTV designer said, people consider function over fashion. “It’s about functional reform. ... In L.A. and New York, it’s all about style first.” Danielle Glazier, who moved to Milwaukee’s east side after graduat-ing from college last year, says func-

tionality drove her hunt for furniture. “I figure that when I’m older and making more money, I’ll spend more time picking out things I really love,” she says. “But for my first apartment, I was just thinking about how to save money. My first stop was my parents’ house to see what they’d give me.” John Edbauer, general manager of McNabb & Risley in Mequon and ASID member, urges customers to think about the fabric of their sofa, along with the size. “Make sure that the performance of the fabric is appropriate for what you want to do with it,” he says. In other words, if you’re planning on having people over often, you may want to skip the white couch that will get dirty easily. “A utility piece will give you better service. Design a room that’s appropri-ate to your lifestyle,” says Edbauer. Glazier says this was a key element in designing her place. “I didn’t want to have anything

too fancy because I’m not home that much to enjoy it. I’m always out or at work,” she explains. And how much should these key pieces cost you? “If it’s just transitional, don’t spend a lot of money,” advises Fontana. “If you do get a fabulous, expensive item, plan on designing around it later. Sometimes it’s worth getting that one amazing piece.” Glazier says that a kitchen table she bought secondhand from an acquain-tance is one of her favorite pieces of furniture, and one she’ll likely keep when she moves. “It’s an antique, and it’s not too big, so I’ll be able to keep it as long as I want,” she says. If you find a great deal that needs maintenance, is it worth fixing it up? “Each extra step you have to do in refurbishing furniture adds to the price. There’s a lot of value in new furniture.” says Edbauer. While shopping secondhand, first

look for stabil-ity, advises Fontana. “For a chair, do a sit test. Sit on it, shake your hips around and see what happens. If it has good bones, I can build off of it.” Next, check out any fabric and the

padding underneath it. “If there’s a foam pad, does it feel like it’s crum-bling?” asks Fontana. “If so, that’s a big red flag because there’s potential mold.” Other ways to save? Fontana suggests looking for local “scratch-and-dent” sales. Many large furniture stores hold these sales for pieces that are some-how damaged. “Usually, if you have an ounce of creativity, you can make these things work,” urges Fontana, who estimates he’s furnished half of his current apartment with such furniture. The furniture is significantly reduced because otherwise the stores would end up pitching the items. On top of that, there are occasional warehouse sales _ usually twice a year. To find out about the deals, get on the store’s mailing list or just ask when you stop by. “It’s not exclusive, but you do need to ask,” says Fontana. Another option? Hotel Resellers. Every five years or so, hotels redeco-rate and suddenly need to get rid of 1,000 end tables. Companies buy up the furniture and sell it at drastically reduced prices. “It’s literally for pennies on the dol-lar,” says Fontana.– Whitney West

Page 2 Guide to Living

First apartment can reflect who you are - even on a budget

Be informed.Read the Daily.

Page 3: Guide to Living

C BAR TPropertiesLeasing Offi ce408 Texas Street #1Denton TX 76201940-383-2141www.cbartproperties.com

C Bar T Properties is a property management company in Denton Texas that has been locally owned and managed since 1985. We offer a showcase of homes, duplexes, town homes and apartments that are available for rent in the Denton area. Most units are in walking distance to the University of North Texas or Texas Women’s University.

(MCT) – Companies that have adopted eco-friendly policies and programs are part of the ever-growing Green Movement. “Going Green” has become so popular not just because companies think it’s the right thing to do, but also because it’s a great way to make money. The past few years there have been a tre-mendous number of businesses that have ad-opted environmentally friendly programs and, in fact, gone green. Now entire countries are starting to follow the trend. So what does this mean for you and how can these companies make you money? Through investing in green stocks. The basic rule of investing in stocks is that profi ts are available when there are pricing in-effi ciencies or strong growth opportunities. To-day, green stocks meet both these conditions. Many companies that have implemented green programs may be valued below their true earn-ing potential (a pricing ineffi ciency) because the value of their eco-friend ly programs has not yet been fully refl ected in the stock’s price. On the other hand, companies that plan to im-plement green programs within the next few months may have signifi cant growth opportu-nities, which will help boost the stock’s price. But this doesn’t mean every stock that has gone

green, or plans to, is a good fi t for portfolio _ you’ll still have to do your research. Aside from making investment profi ts, buy-ing green stocks also lets you help those com-panies that are trying to help our environment. Buying a share of stock is the same as being part owner of a company, and the money you pay for a share of stock allows the company you’re investing in to grow its operations, build new structures and hire more em-ployees. So by purchasing a green stock you’re essentially helping build an environmentally friendly business. To fi nd out if green stocks are a good fi t for your portfolio try this exercise: First write down ten companies that have either gone green or plan to soon. Consider starting your research with the following list of companies that have been called “Green Giants” by Fortune Magazine: Honda, Continental Airlines, Suncor, Tesco, Alcan, PG&E, S.C. John-son, Goldman Sachs, Swiss Re, and Hewlett-Packard. Next, go to a free stock research website like

www.morningstar.com and fi nd each compa-ny’s ticker symbol and business sector. Track these stocks by reading headlines and review-ing analyst reports and fi nancial data. After tracking each stock for a few weeks, if you fi nd one or two you’d like to own then considering purchasing them if they will diversify your ex-isting portfolio. – Matthew Brandeburg

Page 3Guide to Living

Investing: Making green by going green

Page 4: Guide to Living

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SIGN A LEASE & BE ENTERED TO WIN FREE RENT FOR A YEAR SIGN A LEASE & BE ENTE

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Page 4 Guide to Living

A close look at walking shoes

Cushioning

You need to look as carefully when choosing shoes for fitness walking as you do when buying running or sports shoes.

Source: Mayo Clinic Fitness Graphic: Helen Lee McComas, Paul Trap © 2009 MCT

Personal Trainer

Stability

Achilles notch protects tendon on back of heel from irritation

Ankle collar padding keeps shoe from rubbing side of ankle

Upper may be synthetic or leather; breathable mesh is

good for warm weather; leather is warmer

Should prevent sliding to side or turning inward (pronation)Most effectiveFirm, raised “roll bars” on side of shoe

Insole lies next to

foot; goodones are

removable for cleaning and drying

The many faces of soybeansSoy, a legume that originated in East Asia, is high in protein, low in fat and has a variety of health benefits; these are some of its forms.

Source: The Joy of Cooking, The Vegetarian Epicure, MCT Photo ServiceGraphic: Helen Lee McComas

© 2009 MCT

Bland solid food; made both soft and firm; many uses in food preparation

Tofu

Paste or dry soup mix made from fermented soy; wide range of flavors

Miso

Chewy solid made of fermented whole beans; sometimes used as meat substitute

Tempeh

White liquid soy suspension; flavoring used to cover taste, different from cow’s milk

Soy milk

High-protein flour; used to replace some wheat flour in baking

Soy flour

Salty, liquid flavoring made from fermented soybeans

Soy sauce

Unprocessed soybeans cooked in pod

Edamame

Soybeans that have been soaked and oven baked; resemble peanuts

Soy nuts

Healthy Living

Trying something new for breakfastSocieties around the world choose different foods for breakfast, often a high-protein food and carbohydrates; some distinctive choices:

Source:The Basics

of Japanese Food by Setsuko

Yoshizuka, Cuisine Net Diner’s Digest

Graphic: Helen Lee McComas, Melina

Yingling

© 2009 MCT

• Pickled fish• Dry flatbread

Scandinavia

• Peanut butterCanada

• Small fava beansEgypt

• Baked beansin tomato sauce

England

• Seaweed and fried shellfish

Wales

• Lettuce salad• Miso soup• Pickled plums

Japan

• Noodle and cheese pastry• Bulgur, yogurt and broth soup

Turkey

Healthy Living

!"#$

z

A fitness awareness quizHere is a simple test to see how much you really know about fitness.

Personal Trainer

If you do not need to lose weight, there is no need to be physically active

At least 60 minutes of physical activity is recommended every day

For a prominent clinic’s interesting explanation of the answers, see%&''()**+++,-./0123431,10-*&5.2'&*63'4577*89:::;<

=>!?@A!) B False, C False, D False, E True, ; False, F True,%< False, G False, H False, B: True

Source: Mayo Clinic Fitness Graphic: Helen Lee McComas, Paul Trap

The main elements of fitness are aerobic fitness, muscular fitness, stretching and core muscle stability

Regular physical activity can reduce the need for some types of medication

Full speed ahead is the best way to start an exercise program

To maintain the benefits of physical activity, you need to keep it up

2

3

4

5

6

7

8

9

10

If you are physically active, you can eat whatever you want

You can stop thinking about physical activity at age F;

If you have no energy for physical activity, it is better to rest instead

1

© 2009 MCT

FalseTrue

FalseTrue

FalseTrue

FalseTrue

FalseTrue

FalseTrue

Getting in shape requires a gym membership or home equipment

FalseTrue

FalseTrue

FalseTrue

FalseTrue

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Onion, garlicOnion, garlicHigh in flavonoids, High in flavonoids, anti-inflammatoryanti-inflammatory

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’Foods that may fight high blood

pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’HoneyAntioxidant; fights Antioxidant; fights bacteria, fungus, bacteria, fungus, certain virusescertain viruses

KiwiFruit with one of the Fruit with one of the highest vitamin C highest vitamin C contents

Olive oilHealthy unsaturated Healthy unsaturated fatty acids, vitamin Efatty acids, vitamin E

OatsHigh in fibers, High in fibers, proteins

OrangeVitamin C

PomegranatePomegranateAntioxidant, Antioxidant, anti-inflammatoryanti-inflammatory

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’Foods that may fight high blood

pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

PumpkinPumpkinHigh in caroteneHigh in carotene

24‘Super foods’Foods that may fi ght high blood pressure, high cholesterol levels, infl ammation and prevent cancer

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’Foods that may fight high blood

pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Page 5: Guide to Living

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SIGN A LEASE & BE ENTERED TO WIN FREE RENT FOR A YEAR SIGN A LEASE & BE ENTE

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Page 4 Guide to Living

A close look at walking shoes

Cushioning

You need to look as carefully when choosing shoes for fitness walking as you do when buying running or sports shoes.

Source: Mayo Clinic Fitness Graphic: Helen Lee McComas, Paul Trap © 2009 MCT

Personal Trainer

Stability

Achilles notch protects tendon on back of heel from irritation

Ankle collar padding keeps shoe from rubbing side of ankle

Upper may be synthetic or leather; breathable mesh is

good for warm weather; leather is warmer

Should prevent sliding to side or turning inward (pronation)Most effectiveFirm, raised “roll bars” on side of shoe

Insole lies next to

foot; goodones are

removable for cleaning and drying

The many faces of soybeansSoy, a legume that originated in East Asia, is high in protein, low in fat and has a variety of health benefits; these are some of its forms.

Source: The Joy of Cooking, The Vegetarian Epicure, MCT Photo ServiceGraphic: Helen Lee McComas

© 2009 MCT

Bland solid food; made both soft and firm; many uses in food preparation

Tofu

Paste or dry soup mix made from fermented soy; wide range of flavors

Miso

Chewy solid made of fermented whole beans; sometimes used as meat substitute

Tempeh

White liquid soy suspension; flavoring used to cover taste, different from cow’s milk

Soy milk

High-protein flour; used to replace some wheat flour in baking

Soy flour

Salty, liquid flavoring made from fermented soybeans

Soy sauce

Unprocessed soybeans cooked in pod

Edamame

Soybeans that have been soaked and oven baked; resemble peanuts

Soy nuts

Healthy Living

Trying something new for breakfastSocieties around the world choose different foods for breakfast, often a high-protein food and carbohydrates; some distinctive choices:

Source:The Basics

of Japanese Food by Setsuko

Yoshizuka, Cuisine Net Diner’s Digest

Graphic: Helen Lee McComas, Melina

Yingling

© 2009 MCT

• Pickled fish• Dry flatbread

Scandinavia

• Peanut butterCanada

• Small fava beansEgypt

• Baked beansin tomato sauce

England

• Seaweed and fried shellfish

Wales

• Lettuce salad• Miso soup• Pickled plums

Japan

• Noodle and cheese pastry• Bulgur, yogurt and broth soup

Turkey

Healthy Living

!"#$

z

A fitness awareness quizHere is a simple test to see how much you really know about fitness.

Personal Trainer

If you do not need to lose weight, there is no need to be physically active

At least 60 minutes of physical activity is recommended every day

For a prominent clinic’s interesting explanation of the answers, see%&''()**+++,-./0123431,10-*&5.2'&*63'4577*89:::;<

=>!?@A!) B False, C False, D False, E True, ; False, F True,%< False, G False, H False, B: True

Source: Mayo Clinic Fitness Graphic: Helen Lee McComas, Paul Trap

The main elements of fitness are aerobic fitness, muscular fitness, stretching and core muscle stability

Regular physical activity can reduce the need for some types of medication

Full speed ahead is the best way to start an exercise program

To maintain the benefits of physical activity, you need to keep it up

2

3

4

5

6

7

8

9

10

If you are physically active, you can eat whatever you want

You can stop thinking about physical activity at age F;

If you have no energy for physical activity, it is better to rest instead

1

© 2009 MCT

FalseTrue

FalseTrue

FalseTrue

FalseTrue

FalseTrue

FalseTrue

Getting in shape requires a gym membership or home equipment

FalseTrue

FalseTrue

FalseTrue

FalseTrue

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Onion, garlicOnion, garlicHigh in flavonoids, High in flavonoids, anti-inflammatoryanti-inflammatory

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’Foods that may fight high blood

pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’HoneyAntioxidant; fights Antioxidant; fights bacteria, fungus, bacteria, fungus, certain virusescertain viruses

KiwiFruit with one of the Fruit with one of the highest vitamin C highest vitamin C contents

Olive oilHealthy unsaturated Healthy unsaturated fatty acids, vitamin Efatty acids, vitamin E

OatsHigh in fibers, High in fibers, proteins

OrangeVitamin C

PomegranatePomegranateAntioxidant, Antioxidant, anti-inflammatoryanti-inflammatory

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’Foods that may fight high blood

pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

PumpkinPumpkinHigh in caroteneHigh in carotene

24‘Super foods’Foods that may fi ght high blood pressure, high cholesterol levels, infl ammation and prevent cancer

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’Foods that may fight high blood

pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Foods that may fight high blood pressure, high cholesterol levels, inflammation and prevent cancer:

AntioxidantsPrevent oxidation

of molecules; oxidation reactions can produce free radicals and start

chain reactionsthat damage the

body’s cells

© 2008 MCT

OrangeVitamin C

DatesHigh in iron, potassium, folate

TurkeyLow-fat; lots of protein, vitamins B, niacin, selenium

CinnamonOne of the oldest known spices; balances blood sugar

KiwiFruit with one of the highest vitamin C contents

Onion, garlicHigh in flavonoids, anti-inflammatory

Chocolate, darkCocoa is high in antioxidants

PumpkinHigh in carotene

OatsHigh in fibers, proteins

HoneyAntioxidant; fights bacteria, fungus, certain viruses

PomegranateAntioxidant, anti-inflammatory

AvocadoHealthy unsaturated fatty acids

Olive oilHealthy unsaturated fatty acids, vitamin E

SpinachFights heart-related diseases, cancer, eye degeneration

WalnutOmega-3 fatty acids, vitamin E; anti-cancer

TeaGreen tea has more flavonoids; protects against some cancer forms

TomatoAnti-inflammatory, fights prostate cancer

AppleHigh in antioxidants, especiallyin the peel

Wild salmonOmega-3 fatty acids, vitamin D

YogurtStrengthens immune system, digestive system

SoyComplete plant protein, anti-cancer; high in plant estrogen

BlueberryFruit with most antioxidants

BroccoliBest anti-cancer food item

BeansLow-fathealthy proteins

Source: “SuperFoods RX” by Dr. Steven Pratt;Scripps Memorial Hospital, La Jolla, Calif.; MCT Photo Service

Graphic: Jutta Scheibe, Junie Bro-Jorgensen

‘Super foods’

Page 6: Guide to Living

Page 6 Guide to Living

(KRT) – Staying fit, or deciding to get fit, can be a challenge in col-lege, with its crazy study schedules, classes and jobs, friends to meet and pizzas to eat. But college also means campus activities that can get you up, out, around and involved. Take your pick from any number of phys-ed classes, intramurals and sports clubs. There’s no denying that balancing it all is the key. We asked area students who are especially determined to stay fit how they do it _ and how the rest of us might get started. Amber McMeans, a three-time, All-American gymnast from Hurst, Texas, and a junior at Texas Woman’s University, has been a gymnast for 17 years. Her specialty is the balance beam, but she also competes in the vault, floor and uneven bar events. THE WORKOUT: During the gymnastics season, from January to April, the team works out four hours a day, five days a week. There’s running at 5:30 a.m. before class and more practice after class. Off-season, Amber practices and works out on her own time. THE STUDIES: Amber, 20, is a psychology major at TWU, aim-ing to be a school counselor or psychology teacher. In keeping with NCAA regulations, she takes at least 12 hours of classes a semester and usually studies after practices, with lots of late nights. “It can be stressful, and sometimes it’s exhausting, but it’s not any-thing that’s not doable. Exercising helps relieve stress. Sometimes it can just take your mind off everything that’s going on in the world.” THE MOTIVATION: Amber’s motivation to stay in shape comes from her team. “Nothing about gymnastics is individual. It’s all about us working together, and we each have to do our best.” That bond translates to other aspects of college life. “As a team, we try to look out for each other and help each other keep a healthy mentality. It’s good to have someone around going through the same things you’re going through because they understand exactly what you’re saying.” THE ADVICE: “Whatever you’re able to do that’s convenient for

your schedule, I’d say go for it, whether it’s working out, sports or joining intramural teams. It all starts with your mentality. “If you know you want to develop a healthier lifestyle, take baby steps. “Start with an organized mindset on how you want to do things. On top of your classes, schedule a workout program for yourself. “Whatever your thing might be, you need to be happy with what you’re doing for it to work, whether it be school or eating habits.”

Jonathan Harrop, 18, a swimmer since age 7, is headed for Centenary College in Shreveport, La., on a swimming scholarship. He competes in freestyle and butterfly. THE WORKOUT: During McKinney’s swim season, Jonathan worked out for five to six hours a day. During the summer, his work-out has included running at 6:30 a.m., swim practice until 10 a.m., and evening practice from 4:30 to 7 p.m. THE STUDIES: Facing a harder collegiate swim schedule and classes in psychology, Jonathan says he’ll have to make more time for studying. “I don’t really know how it’s all going to work. Talk to me again in a year.” THE MOTIVATION: Jonathan is the first to say that “spending a quarter of a full day in a pool is ridiculous.” His mom, a former swimmer herself, has been a great motivator _ waking him for practice and feeding him carbs before meets. Now he’ll have a scholarship motivating him. “Because college is paying me to swim,” Jonathan says, “I won’t be able to come up with any excuses.” Pressure? Sure, but it’s not from where you might think. “There isn’t much outside pressure to train. It’s all up to you because swimming isn’t a team sport. It’s an individual effort as soon as you enter the race. You put the pressure on yourself, and that’s harder to live up to than anything a coach could say because you can’t blow it off.” THE ADVICE: “Training is hardly ever fun; the fun part is the competition.”

Mike Austin, 21, is a Southern Methodist University senior from Seattle who plays intramural sports _ specifically football, basketball and volleyball. THE WORKOUT: Mike makes time to hit the gym. Monday is chest and triceps day, and Tuesday is back and biceps. Shoulders and abs on Wednesday, legs on Thursday. Friday is free day. A little cardio every day, and intramural games take up an hour, a few times a week. THE STUDIES: Mike is a financial consulting major who studies after class when he can and at night. Exercising helps him cut the stress. “It’s hard to balance such a hard curriculum and a strict workout schedule because when you have papers, a test or my friends want to hang out, it can be hard to get to the gym. That’s why I try to stick to

a schedule. When I get tired, I take a week or so off, and that’s a good thing to do, too, to let your body rest.” THE MOTIVATION: When Mike was a freshman, he started intramurals to get involved in something. “It was also a good way to stay in shape because between working, school work and the college lifestyle, it’s easy to get in bad shape. “Most frats have teams that play in tournaments, and with all the sports available, there are lots of chances to play just about any sport you can think of.” THE ADVICE: “If you’re new on campus and if you’re starting to get healthy, get involved. Get involved in your dorms. Most of them have intramural teams themselves or residents who play on a team. “Start there, and you’ll find ways to stay active.” Make a schedule that you can stick to, and try to work out with a friend. “It could be a roommate or just someone else in the dorm. That extra person can get you motivated to go work out when you don’t feel like it.” – Bridgette Williams

Athletes share how they work fitness into college lifeEVERYTHING IN MODERATION

Creating an active college lifestyle is a great goal. Just make sure you don’t overdo it. Dr. Lisa Wechsler, a therapist at the University of Texas at Dallas student counseling center and a private counselor, says some students take healthy living to an unhealthy level. Most college campuses have student health centers staffed with counselors who are there to listen and help, and it’s confiden-tial. If you’re worried about yourself or a friend over-doing it, here are signs Dr. Wechsler says deserve your attention: • Exercising to the point of injury or exercising even though you’re injured. • Exercising the same muscle groups daily without resting. • A “workaholic” attitude toward exercise that leads to feelings of guilt if you miss a session or a game. • Rapid weight loss over a short time. • Exercising rather than seeing friends and family. • Falling grades because exercise comes first. • Exercise isn’t fun anymore.

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