healthy inspirations 2014 · 2020. 1. 6. · benefiber®, to your diet can also help probiotics...

healthyinspirations

2014discover your exercise blisssupercharge your immunityfat-fighting supplements

heart-helpers • tools to quit getting your daily dose of Dprobiotics: the good guys

outsmart diabetes • stay sun-safe

contents 2 supercharge your immunity 4 supplements your way 6 pharmacy services 7 ask your pharmacist 9 vision quest 10 probiotics: the good guys 12 exercise bliss 14 gain with no pain 16 mindful eating 17 fat-fighters 19 outsmart diabetes 20 daily dose of D 21 holistic health 23 heart-healthy fats 25 heart-helpers 26 be smoke-free 28 tools to quit 29 keep your smile 30 stay sun-safe 31 kick cold sores

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a fresh startAfter all the holiday excesses, it’s time to get back on track and make 2014 your best year ever. A new year offers the chance to start fresh—so get healthier and more energized.

With just a few lifestyle adjustments, you can stay well and live better every day. In these pages, you’ll find the information you need to help meet your health goals for this year and beyond. You’ll get tips on nutritional supplements, everyday fitness, diabetes management, heart health, oral care and skin care, as well as how to quit smoking.

Shop Meijer 24/7 for a wide selection of high-quality supplements, top-quality foods, fitness clothing and equipment, and personal care products.

Make saving easy and convenient with mPerks. Using mPerks allows you to find exclusive deals online and redeem them in-store using your phone number.

Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. The information in this publication should never replace your doctor’s advice or care. ©2014 Meijer, Inc. Published by IN Marketing Services, Apopka, Florida. All rights reserved. No part of this publication may be reproduced in any form without written permission from the publisher.

supercharge your immunityA diet rich in vitamins and minerals just might reduce the number of colds you catch as well as lower your risk of more serious illnesses. But studies show that most Americans don’t get enough of the nutrients in their diets needed to strengthen the immune system and fight off those nasty bugs. That’s why it may be beneficial to add these immune-boosting supplements to your daily routine:

Vitamin C is an antioxidant that is closely tied to immune system function.

Vitamin D affects nearly all the body’s cells, and helps balance immune response.

Zinc is a mineral that’s important to the function and development of immune cells, and is lost through stress.

Echinacea is a flowering herb (see above) that has been used for centuries for medicinal purposes, and studies show that it benefits immune function.

Fiber helps increase beneficial bacteria in the digestive system and enhance immunity.

2 Meijer | healthy inspirations 2014 Please consult your physician or healthcare provider with any health-related concerns, including changing your diet or starting an exercise routine. The information in this publication should never replace your doctor’s advice or care.

Great TastingMultivitamin You’ll Want

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† B-vitamins and lycopene help promote heart health. ‡ Zinc and B-vitamins support normal brain function.‡ Lutein, Zinc and Vitamins A, C and E support healthy eyes.§ Not a replacement for cholesterol-lowering drugs.

^ B-vitamins and iron support daily energy needs. Vitamins C, E, Beta-Carotene and Zinc support normal immune function.

ˇ B-vitamins aid in the metabolism of fats, carbohydrates and proteins.

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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

©2013 PfizerThe Best New Product Awards logo is a trademark of Best New Product Awards Inc., used under license.

Based on the 2013 BrandSpark/Better Homes and GardensAmerican Shopper Study of 77,500 voters nationwide.

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METABOLISMIMMUNITYENERGY *^ *HEART HEALTH † §* EYE HEALTHBRAIN HEALTH *‡ *‡

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Emergen-C® is a dietary supplement ^ Based on using the USDA.gov nutrient database value for a large, raw orange. † Antioxidants include Vitamin C, Zinc and Manganese.

supplements your wayToday’s nutritional supplements come in many forms, from liquids to gummies to soft gels and fizzy mixes, so there’s a favorite for everyone.

Soft gels are easy to swallow, but may not be suitable for vegans as many contain animal-based gelatin. Some capsules or tablets may also contain gluten, lactose or yeast. Read labels carefully.

Liquid vitamins can be added to juices or taken by the spoonful, which makes them ideal for children and older adults.

Tasty chewables, such as gummies or Nature Made® Vitamelts, can be taken anywhere without water, and they’re not just for kids anymore.

Effervescent vitamins in powder form are portable, but need to be added to water or juice. These fizzy, and usually flavorful, supplements are quickly and easily absorbed by the body, which is helpful for older adults or those with weaker digestive systems.


NEW YEAR. NEW GOALS.NEW YOU.

Great health starts with great vitamins.

†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

* Based on US News & World Report - Pharmacy Times Survey, Nature Made is the #1 Pharmacist Recommended Brand in Eight Segments - Letter Vitamins, Omega-3/Fish Oil, Coenzyme Q10, Flax Seed Oil, Herbal supplements, Cholesterol Management-Natural, Garlic (tie) and Diabetic Multivitamins (tie)

‡ Vitamin B12 supports cellular energy production in the body †

pharmacy servicesyour local Meijer pharmacy offers these great services

• Immunizations —many vaccines available, including influenza, shingles and tetanus

• Personal vitamin recommendations with Meijer Vitamin Finder™—visit meijerpharmacy.com

• Health testing—including cholesterol panel, body mass index (BMI), blood pressure, blood glucose and diabetes risk assessment

• Medication therapy management

• Convenient drive-thru at most locations

• Easy transfers—just bring in your old bottle, and we’ll do the rest

Meijer free prescription programs

• Select antibiotics

• Select prenatal vitamins

• Metformin immediate release

• Atorvastatin calcium* (generic form of Lipitor®†)

Just bring in the prescription for one of our free programs, and we’ll cover the cost— no strings attached.

* In 10, 20, 40, 80mg strengths. Up to 30 tablets per fill. As prescribed by your doctor. Must pick up prescription in person.

† Lipitor® is a registered trademark of Pfizer Ireland Pharmaceuticals.

Meijer pharmacy online

Set up your profile at meijerpharmacy.com for

automatic transfers and refills, to view your profile and

prescription status, or to get drug information.

Visit your Meijer Pharmacy for more details.


ask your pharmacistJackie Morse, Pharm.D., BCPS Meijer Pharmacist

Pharmacies have worked hard to help make health care a little more affordable for their patients. Meijer offers (with a prescription) six free antibiotics, free prenatal vitamins, free atorvastatin calcium* (generic form of Lipitor®†) and free metformin immediate release for diabetes. It’s safest for you if you can fill all prescriptions at a single pharmacy; however, if you do use more than one pharmacy, be sure to carry an updated list of all of your medications, medical conditions and allergies. Bring this list along to the pharmacy with any new prescriptions, so the pharmacist can check for drug interactions and other possible problems. * In 10, 20, 40, 80mg strengths. Up to 30 tablets per fill. As prescribed by your doctor. Must pick up prescription in person.

†Lipitor® is a registered trademark of Pfizer Ireland Pharmaceuticals.

There are so many pharmacy-discounted and free drug programs out there. What can I do to keep organized?

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vision questWhile deteriorating vision is considered “normal” as people age, here are steps you can take to make sure your eyes are healthy for a lifetime.

See food differently. Studies have found that consuming specific nutrients can help slow down vision loss. Regularly eating foods, such as green leafy vegetables, oily fish, eggs, nuts, beans, blueberries and citrus fruits or juices, may help ward off age-related vision problems. Taking a supplement that contains sufficient amounts of Omega-3 fatty acids, lutein, zinc and vitamins C and E can also be helpful to fill in nutritional gaps.

Preserve and protect. Other vision protections include wearing sunglasses that block 99% to 100% of UVA/UVB rays, quitting smoking, using safety eyewear when needed and reducing eyestrain from computer or TV usage. Also, visit your eye doctor regularly to make sure your eyeglass prescription is up to date and to catch any eye problems, such as glaucoma, before they become serious.


probiotics: the good guysThere are about 400 types of probiotic bacteria in the normal human digestive system. Many of these are beneficial or “friendly” bacteria that maintain digestive health. These organisms are essential, and offer a host of other benefits to the body. Keeping these good guys alive and thriving is necessary in order to to keep the “bad” bacteria from overgrowing and making you sick.

A balanced digestive system is also important to help your body absorb nutrients from food, reduce infections, strengthen the immune system and promote regularity. While yogurt, kefir and other cultured and fermented foods are good sources of probiotics, it may be necessary to supplement with concentrated amounts of these organisms.

It’s also important to keep the good bacteria alive and healthy by feeding it prebiotics, which are non-digestible ingredients in certain plant-based foods that stimulate beneficial bacteria growth, such as onions, asparagus, wheat bran and bananas. Adding fiber, such as Benefiber®, to your diet can also help probiotics grow and flourish.


exercise blissThis year, make a vow to get off the couch and move more than you did last year. The secret to getting the exercise you need to keep your heart healthy and maintain a proper weight is to find the type of exercise that fits your lifestyle. Here are some ways to get more movement into your day:

Move in quick spurts. Studies show getting your heart racing in short spurts can be as beneficial as a 60-minute workout. Jump rope fast for 3 minutes or sprint several times from one place to another. Just be sure to warm up properly beforehand.

Make moving easy. Keep a set of dumbbells around the house for a little muscle action. Place a yoga mat near your bed, and do downward dogs when you get up or before you go to bed. Use a stability ball as a desk chair to engage your core.

Rethink convenience. Take the stairs, park farther from your destination and walk, carry your groceries out to the car, or mow your own lawn.

“Double” date. Instead of dinner and a movie, go dancing and walk through a museum exhibition.


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gain with no painInjury, increasing age and carrying too much weight can all cause wear and tear on the joints, which can eventually lead to arthritis and debilitating pain. To keep joints, muscles, ligaments and bones strong and stable for a lifetime, it’s important to make healthy choices.

Maintain a healthy weight to reduce pressure on joints and prevent injury. Keep moving, but choose joint-friendly, low-impact activities, such as swimming or bicycling. Build muscles around joints with weight training, and protect joints during activity with protective gear.

A healthy, balanced diet is also necessary for keeping joints and bones nourished. Get plenty of calcium from foods like yogurt, broccoli and kale. Eat oranges for vitamin C. Salmon and mackerel provide joint-lubricating Omega-3s. For strengthening joints and relieving joint pain, consider supplements such as fish oil, chondroitin sulfate, glucosamine sulfate, vitamin D3, MSM, bromelain, SAMe or vitamin E.


TO WORK HARDERTO RUN FASTER

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mindful eatingSlowing down and enjoying your food allows you to pay attention to how much you’re eating. By noticing what’s going into your mouth, you can make better food choices, too.

Take these steps to get more in touch with what you’re eating:

One bite at a time. Take small bites, chew slowly, and finish one bite before you take the next.

Break it up. Slow down the pace of the meal by taking a drink, telling a story or getting up to stretch your legs.

Eat without distractions. Turn off the TV or computer and you’ll eat less.

Enjoy the smells. Before you dive into dining, take a moment to breathe and savor the aromas of your food.

Snack healthfully. Choose balanced snacks that contain fiber, protein and complex carbohydrates, plus vitamins and minerals, such as apples and cheese or celery with peanut butter.

Listen to internal cues. Your body knows when it’s time to stop eating. Pay attention.


fat-fightersIn the war on fat, it’s good to know you have allies in some of your favorite foods. That’s right—there are certain foods and supplements that actually encourage your body to burn fat.

High-protein foods. Because the body burns more calories digesting protein, foods like Greek yogurt, lean fish fillets and eggs are real fat-busters.

Fiber-rich foods. Foods like nuts, sweet potatoes, oatmeal and quinoa contain loads of fiber, which takes longer to digest, making you feel fuller longer.

Sweet and heat. Dark chocolate slows down digestion and makes you feel fuller longer, while chile peppers curb appetite and speed up metabolism.

Supplement savvy. Certain supplements may also help speed up weight loss. Studies have shown that both vitamin D and CoQ10 increase metabolism, causing the body to burn fat faster. Iron, selenium and zinc help to facilitate weight loss by nourishing the thyroid gland. B-complex helps ensure proper metabolism of carbohydrates, fat and protein. Adding a multivitamin plus minerals to your weight-loss plan can help replace nutrients you may not be getting.


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outsmart diabetes It’s time to get smart about your diabetes risk factors and learn how you can prevent this common disease from affecting you and your family. Being over age 45, inactive, overweight or obese, or having high triglycerides (200 mg/dL or more) or high blood pressure (140/90 mm Hg or higher) are just a few of the risk factors associated with diabetes.

Experts estimate that 90% of people who are at risk for type 2 diabetes can be symptom-free by making a few lifestyle changes, so it’s a good idea to adopt a healthier lifestyle even if you think your risk is low. Getting and staying active, following the American Diabetes Association’s Create Your Plate food guidelines, and quitting smoking can help you live a longer, healthier life.

Trying to do too much too quickly may be difficult and unrealistic. The key is to make small changes and set attainable goals that will last a lifetime.


daily dose of DIf you have diabetes, or are at high risk for the disease, you may want to increase your vitamin D intake. Studies have shown that vitamin D may reduce complications for those with type 2 diabetes, including helping the pancreas secrete insulin, improving insulin sensitivity, and decreasing blood sugar levels. Those with low vitamin D levels often struggle with obesity, high blood pressure and high cholesterol. Vitamin D also affects how well your body absorbs two key minerals, calcium and magnesium.

Limited, common sense exposure to sunlight is the best source of vitamin D. Fatty fish, such as tuna and sardines, and fortified foods, such as yogurt and cereals, can also supply the vitamin D you need. But you may want to supplement, too, especially if you don’t eat dairy products or don’t go out in the sun. Check with your doctor to find out how much daily vitamin D would be beneficial to you. A simple blood test called the 25-hydroxy vitamin D test can check your levels.


Natural allergy relief

Try these naturally tasty therapies to help reduce the sneezing and wheezing that comes with seasonal allergies:

Meijer Organics Peppermint Tea: The essential oils in peppermint act as a decongestant, and substances found in peppermint leaves contain anti-inflammatory properties that can relieve allergy symptoms. Hot peppermint tea will also help to sooth irritated mucous membranes.

Quercetin: This powerful anti-inflammatory that occurs abundantly in tea, onions, kale, tomatoes, broccoli, green beans, asparagus, apples, cherries and berries is often promoted for its heart-health benefits. However, this bioflavonoid can also help you breathe easier by relieving seasonal allergy symptoms. Eat plenty of quercetin-rich foods and talk with your Meijer Pharmacist about supplementation (up to 500mg/day) during allergy season.

holistic healththe power of natural foodsTina Miller, MS, RD Meijer Healthy Living Advisor


heart-healthy fatsGood fats should be part of any healthy diet. Whether you want to lose weight, protect your heart or maintain overall good health, fats are a necessary and important element. Dietary fat provides about 34% of the energy the body needs to function properly, and helps to digest and absorb critical vitamins A, D, E and K.

Make no mistake. It is very important to avoid trans fats found in hydrogenated vegetable oils and to limit saturated fats found in meats and full-fat dairy. But it’s just as important to eat fat-rich foods, such as pistachios and avocados, and use flaxseed oil; they are actually good for the heart. Omega-3 fatty acids, found in fish and walnuts, help protect the heart and arteries against disease.

To get more good fats in your diet, try replacing some red meat with beans and legumes, or fish. Switch to lowfat dairy. Use olive oil instead of butter. The USDA suggests that the average individual keep total fat intake to less than 35% of calories, limit saturated fats to less than 10% of calories, and limit trans fats to 1% of calories.


heart-helpersCombined with a healthy lifestyle, studies show these nutritional supplements may benefit the heart:

Coenzyme Q10 supplements may lower blood pressure and support heart muscle function. When taken after a heart attack, CoQ10 also may reduce the risk of having another one.

A combination of folic acid, vitamin B6 and vitamin B12 supplements reduces levels of harmful homocysteine, known to cause damage to arteries.

Vitamin D supplements may help reduce the risk of a heart attack, stroke and heart failure.

Vitamin E helps keep blood platelets from sticking together and causing blood clots, lowers blood pressure, and inhibits bad cholesterol production.

Magnesium helps restore the healthy functioning of blood vessels, keeps blood pressure in check, and may correct abnormal heart rhythms.

Fish oil supplements with Omega-3 fatty acids can slash levels of triglycerides by up to 50%. Fish oil may also improve blood pressure and reduce inflammation.


be smoke-free

To make quitting easier and more successful, you need a plan. Start out by setting goals. Choose a quit date that has meaning—like an anniversary or holiday. Write down the specific reasons you want to quit, such as saving for a special vacation or seeing your grandchildren grow up. Ask your doctor and pharmacist about the tools available to help you quit, including medications and nicotine replacement therapy. Devise a personal support system. Soon you’ll be breathing easier.

One of the most significant changes you can make for your health is to quit smoking. After just 20 minutes of not having a cigarette, your heart rate and blood pressure drop. Within 12 hours, the carbon monoxide levels in your blood normalize. In about 2 weeks of not smoking, your circulation improves and lung function increases. And the benefits continue as time passes.


3726634 Meijer ebook_R4_OL.pdf 1 11/8/13 2:24 PM

tools to quitNicotine replacement therapy (NRT) decreases nicotine cravings and withdrawal symptoms. There are 5 types of FDA-approved NRT available. Talk to your doctor or pharmacist to see which of these methods may be right for you.

Patches. Low levels of nicotine are continually released into the body through a patch placed on the skin. Available over the counter in decreasing strengths.

Gum. Results are achieved within 30 minutes after chewing begins and then slowly decrease over the next 2 to 3 hours. Available over the counter in 2 strengths and various flavors.

Lozenges. Dissolve in the mouth. Work similar to nicotine gum, but deliver about 25% more nicotine than the equivalent dose of the gum. Available over the counter in 2 strengths and various flavors.

Nasal Spray. Delivers nicotine to the bloodstream quickly through the nose to relieve withdrawal symptoms. Prescription required.

Inhaler. Delivers nicotine vapor into the mouth, where it’s quickly absorbed into the bloodstream. Prescription required.


keep your smileWhen your teeth and gums are in tip-top condition, you not only feel better, but your bright smile conveys a happier, healthier you. A clean mouth looks and smells good.

To avoid dental problems, it’s important to practice good oral hygiene. Daily preventive care costs much less than having dental work done, and it’s less painful too.

Take these simple steps to keep your smile bright for a lifetime:

• Eat a balanced diet and limit sugary snacks.

• Brush and floss twice a day, and after sugary snacks or drinks.

• Visit your dentist regularly to catch problems early.

• To ease dry mouth, which can lead to dental problems, drink water frequently; avoid mouthwashes that contain alcohol; avoid salty, dry foods; limit caffeinated, acidic and alcoholic drinks; and chew sugarless gum.


stay sun-safeWhile many of your favorite sunscreen formulas haven’t changed, recent FDA sunscreen guidelines have changed some of the label lingo in order to help you better understand which products offer the best protection. Here’s what to look for:

Full screen. The word “sunblock” has been replaced with “sunscreen.” Sunblock implies total protection, while sunscreen more accurately describes what the ingredients do—absorb or reflect UV light.

Go broad. A product can only be labeled “broad spectrum” or have a designated sun protection factor (SPF) of 15 or higher if it protects against both ultraviolet B radiation (UVB) and ultraviolet A radiation (UVA). While sunburn is primarily caused by UVB, UVA rays can also age skin and cause damage that may lead to skin cancer.

Know your SPF label. Sunscreens with low SPF values of 2 through 14, which don’t carry UVB protection, will be labeled with a warning that indicates that the product doesn’t help prevent skin cancer or skin aging.

No sweat. Products that were labeled as “waterproof” or “sweatproof” must now be labeled “water resistant” for 40 minutes or 80 minutes.


kick cold soresThere’s never a good time to have a cold sore outbreak. Those itchy and unattractive lip blisters caused by a virus can be triggered through excessive sunlight, weather changes, colds and flu, and especially stress. Having a strong immune system and managing stress can help keep breakouts to a minimum. Wearing protective lip balm with SPF 30, especially when you are in the sun or wind, is also helpful.

If you do get a breakout, you may want to:

• Keep hands off so you don’t spread germs.

• Apply ice directly to the sore to bring down the swelling and discomfort.

• Sleep with your head propped up so the blister can drain, and fluid doesn’t settle.

• Consider taking the amino acid lysine, known for its preventive and healing properties, as it counteracts arginine, a substance that seems to trigger cold sores.

A cold sore will heal without treatment in 10 to 14 days, but if you’re bothered by frequent outbreaks, talk to your doctor about medications that can help.


healthy inspirations 2014 · 2020. 1. 6. · benefiber®, to your diet can also help probiotics...

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