Phytonutrients, such as flavonoids, play an important role in preventing cancer, stroke and heart disease. It’s important to preserve as much nutrition as possible.

Microwave cooking can be a convenient way to put more veggies in your life. To increase phytonutrient intake, I also recommend whole food nutritional supplements.

By Leonore H. Dvorkin

Peaches originated in China and were introduced to California by Spanish missionaries in the 1700s. Today they are grown in 36 U.S. states. Although Georgia is called the Peach State, California produces 99% of all cling peaches.

Cooling in nature, peaches are high in fiber and in Vitamins A, C, and E. Unlike most fruits, they contain calcium. They can help ease dry coughs and relieve constipation. One medium peach provides only about 50 calories, less than the 60 calories in a medium apple. Fresh peaches are seasonal, but peaches can be enjoyed canned or frozen all year round.

A red blush on the peach indicates the variety, not ripeness. Ripeness is indicated by a peachy aroma and some softness, so choose a peach that gives slightly to palm pressure. Hard, out-of-season peaches and those with greenish skins will not ripen or become sweet, so buy them ripe and enjoy them soon.

While doing the research for this article, I ran across an ad for Zoe Juice, produced right here in Colorado from Colorado peaches and apples. It takes three peaches and two apples to make each 12-oz. bottle, which also contains 10 grams of whey protein isolate and 1 tsp. of honey for added energy. The juice is fat and lactose free, and is bottled weekly for freshness. One 12-oz. bottle can be used as a meal replacement. For ordering information, see www.zoejuice.com. A case of 25 bottles costs $50.

The strawberry is the most popular berry fruit in the world. Strawberries have grown wild for thousands of years, and were highly prized by the ancient Romans. In the early 1700s, a French engineer brought back to Europe a variety of strawberry native to Chile and Peru. In France, this variety was crossed with a North American variety, and the hybrid strawberry with which we are familiar was born. The current largest commercial producers of strawberries are the U.S., Canada, France, Italy, Japan, Australia, and New Zealand.

Strawberries are at their peak from April through July. Their unique phenol content makes them heart protective, anti-cancer, and anti-inflammatory. They are a good source of Vitamin C, manganese, fiber, folate, magnesium, copper, and Vitamins B5 and B6.

It’s said that medium-sized berries are often more flavorful than very large ones, but the large Driscoll’s berries we have been buying lately taste wonderful to us. A pretty and nutritious dessert can be made by layering blueberries and cut strawberries with plain or vanilla yogurt - or vanilla ice cream, of course. If you have never tried soy ice cream or ice cream made from rice milk, pick some up at your nearest health food store and get ready for a real taste treat!

When buying pre-packaged strawberries, make sure they are not packed too tightly. Avoid a container with stains or moisture, which can indicate spoilage. Remove any molded or damaged berries before storing them, unwashed, in the refrigerator. Wash them gently, stems on, just before eating. Buying organic strawberries will help you avoid pesticide residues. Berries can be washed, dried, and then frozen in a plastic container for future use. Freezing them whole preserves more of their Vitamin C.

Watermelons, which are related to cantaloupes, squash, and pumpkins, originated in Africa. The ancient Egyptians loved watermelons, and even placed them on the tombs of kings. They were brought to China as early as the 10th century, then to the New World in the 1500s. They are high in Vitamins C, A, B1, and B6. A cup of watermelon contains only about 48 calories. That’s because the fruit is 92% water, making it ideal as a thirst quencher.

To select a flavorful cut watermelon, look for deep-colored flesh minus any white streaks. Seeds should be dark in color. If buying a whole watermelon, buy one that is heavy for its size and that has a smooth rind, not too shiny or dull. Important: One side of the melon should have an area that is different in color from the rest of the rind, an area that is yellowish or creamy in color. This underbelly shows where the melon rested on the ground until ripe. If this lighter area is missing, the melon may have been harvested prematurely, making it inferior in taste, texture, and juiciness.

Choose a watermelon that is symmetrical in shape, that has a very slight softness to the touch, and that is free of cracks, bruises, and soft spots. Don’t bother sniffing the watermelon; if it’s been chilled, it won’t have much smell. A watermelon will not get sweeter after it’s been harvested, but letting it sit at room temperature for two or three days will make it juicier. After cutting it, store any unused pieces in the refrigerator in a plastic container or covered in plastic wrap.

Mixed fruit salad, if properly refrigerated, retains most of its nutrition for as long as a week. So mix and enjoy to your heart’s content!

American Medical Association: Take Your Multi

Mom always told you to take your vitamins. Now your doctor agrees with her, too.

Until recently, the medical community officially refrained from recommending multivitamins for healthy adults. But all that changed last month when the Journal of the American Medical Association published a report that vitamins can, in fact, be a key tool in chronic disease prevention.

Vitamin deficiencies have been linked to risk factors for cardiovascular disease, neural tube defects, colon and breast cancer, osteoporosis, and many chronic diseases. The recommendation from the JAMA report states that, “Most people do not consume an optimal amount of all vitamins by diet alone… it appears prudent for all adults to take vitamin supplements.”

Unfortunately for those following the eat right and you don’t need to supplement advice, the human cost may have been tragic, resulting in chronic diseases that, in many cases, might have been prevented or significantly delayed.

How to Choose a Supplement
Unfortunately, with thousands of natural compounds on the market, many consumers are forced to purchase vitamin supplements based on advertising and marketing rather than science and research. The following is a list of consumer tips when making a supplement choice.

In truth, not all vitamin supplements are created equal. Currently, the supplement industry is somewhat unregulated. The government does not require supplement manufacturers to test their products (the exception to this regulation is the pharmaceutical manufacturer). Consumers should evaluate supplements based on the below criteria.

Manufacturing
By selecting a supplement that is made by a licensed pharmaceutical manufacturer, the consumer is more likely to receive a product made using GMPs (Good Manufacturing Practices). Drug companies use GMPs for manufacturing FDA-approved drugs and can easily utilize such controls for dietary supplements. Testing assures the highest levels of purity, potency and stability.

Safety, Purity and Potency
SafetyIts important to avoid “mega dosing” even of vitamin supplements. More is not always better and, in extreme cases, can prove to be toxic. A supplement formula should take into account a persons dietary habits and the fact that they are already deriving some vitamins and minerals from their current diet to prevent the possibility of excessive intake.

Puritydoes the product contain what it is supposed to and with no contaminants? Are the raw materials thoroughly tested?

PotencyDo the active forms of the compound remain stable during the manufacturing process and throughout the shelf life?

Efficacy and Delivery System
Vitamins and minerals come in different forms. A good multivitamin and mineral supplement incorporates the ideal form of the compound so that it is released properly after ingestion. That way the right compounds reach the right tissues at the right time to be readily absorbed, transported and utilized by the body. If too much of a compound is released too quickly, the cells cannot accept it all and a great deal of it is excreted at each dose. Enrobing (coating the compounds in a tablet) enables the compounds to be utilized properly.

The Aspen Life Solution
For further information on multivitamins and other nutritional supplements or to conduct an individualized supplement screening, check out our products section.

Exercise can be a great way to detoxify the system. When we sweat we release toxins and negative energy. Have you ever noticed if you have spent the night prior “over- imbibing”, the next day you might smell a faint smell of alcohol. If you workout you sweat out the liquor through your pores. Yoga, pilates and other alternative mat exercises that involve stretching and twisting are also great for releasing toxins. The inner organs are massaged and rinsed clean.  Smoke, alcohol, unhealthy foods and even stress are considered toxins. Massage and acupunture are other ways to detoxify,  getting rid of built up gunk and allowing fresh oxygen and blood into the body.  To really clean out the system, try a recommended cleanse or diet, after consulting your physician. B Vitamins can help replenish the system if you haven’t been treating it so nicely.  You can also try the steam bath. Happy detoxifying!

Premenopausal women who get a lot of vitamin D and calcium may cut their risk of breast cancer by almost a third, Harvard Medical School researchers report.

“Adequate intakes of calcium and vitamin D are necessary for women in keeping up their health, and additionally, these two nutrients may help prevent breast cancer development, especially among premenopausal women,” said lead author Jennifer Lin, an assistant professor of medicine at Harvard Medical School.

Build your custom daily vitamin pack and make sure to add plenty of Vitamin D, click here to get started building your pack. For a limited time get a 1 months supply for the cost of shipping and handling, enter the promo code Aspen. Have questions call 1-866-484-8254

Tip #11 from Shape magazine

If your shape-up strategy includes dieting and exercise (and really, whose doesn’t), load up on fish, poultry, brown rice, lowfat dairy products and fortified whole-grain cereals. They’re all rich in B vitamins, which make it easier for your body to build muscle, according to a recent study at Oregon State University. Pop a daily multivitamin for extra insurance.

Check our our easy daily vitamin packs and build your custom pack to meet your life style.

We know life is hectic and it’s hard to take supplements on a consistent basis. We thought it would be easier to take all those bottles of supplements in your cabinet and combine them into a daily vitamin supplement pack. It will make your vitamin supplement regiment so easy and allow you to focus on other things in your life. Look at our recommended vitamin supplement packs or build your own, it is easy and fun. Plus for a limited time get 1 month for free. Just enter in the promo code, Aspen There is a shipping and handling fee of $6.99. This is a $100 value free for the firtst month.

daily vitamin supplements

Tip #9 from Shape Magazine

Take a seat at the sushi bar. A recent study found that the omega-3’s in fish can fire up your metabolism and slow down fat storage. “They improve insulin response by stimulating the release of leptin, a hormone that helps regulate food intake and metabolism,” says Lisa Dorfman, R.D. and adjunct professor at the University of Miami.

Also another easy way to include omega-3 into your diet is through our Aspen Life Vitamin line. These easy daily vitamins are personalized to meet your nutritional needs.

We know life is hectic and it’s hard to take supplements on a consistent basis. We thought it would be easier to take all those bottles of supplements in your cabinet and combine them into a daily vitamin supplement pack. It will make your vitamin supplement regiment so easy and allow you to focus on other things in your life. Look at our recommended vitamin supplement packs or build your own, it is easy and fun.