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National Red Wine Day: 3 Benefits of Red Wine

by Kimberly, MS, RD, CD

Happy National Red Wine Day! I can think of no better excuse to pour myself a glass in celebration of red wine! You may have heard that red wine can be good for you, reducing your risk of heart disease. But how much of its claim to fame is worth the praise?

Red wine is high in resveratrol, which is a compound that some plants produce to fight off bacteria and fungi and protect against UV radiation (1). The resveratrol in wine comes directly from the skin of the red grapes. And there is evidence that resveratrol may boost cardiovascular health and protect against cancer (1).

But wait, isn’t all wine made from grapes? Why is it just red wine that seems to get all the glory? It turns out that the most important fact here is how the wine is made. When white wines are made, they can be made from grapes of any color, including red or black grapes. For making a white wine, the juice is pressed from the grapes and the skin and seeds are separated out (2). Red wines are made similar to white wines, except after crushing; the grape skins are left in with the juice throughout the entire fermentation process (2)! Rose is made from red or purple grapes and after crushing; the grape skins are left with the juice for a few hours (2). This allows the juice to take on the color of the skin.

Ok, so all those amazing antioxidants are coming from the skin of the grapes! And only red wine is fermented with the skin, giving it the high antioxidant content that supports some of those health claims.

Support for Heart Health:

Several studies have shown that red wine has a protective impact on your heart. One study found that it was both the alcohol content as well as the helpful antioxidants that contributed (3). Another study found that having small amounts of red wine daily increased anti-oxidant activity and decreased oxidative stress (and oxidative stress can be very damaging to your heart and blood vessels!) (4). And a large review looking at 26 different studies found that daily red wine intake reduced the risk of heart disease by keeping blood vessels healthier (5).

All of these studies showed that people who drank a small amount of red wine each day, about 150 ml (5 oz), seem to be at about a 32% lower risk than non-drinkers. But don’t over-do-it! There is plenty of evidence that having too much red wine can actually INCREASE your risk of heart disease (5, 6). A little goes a long way here.

Reduced Risk of Cancer:

Studies have shown that moderate wine intake is associated with a decreased risk of certain types of cancer, including colon, basal cell, ovary and prostate (7, 8, 9, 10). The researchers feel that these benefits are likely caused by the antioxidants in the wine as well as some anti-inflammatory properties!

Reduced Risk of Dementia:

Some studies have also found that drinking wine daily is linked to a decreased risk of dementia and Alzheimer’s disease (11, 12). Again, those awesome antioxidants are working their powerful skills, this time, to keep our brain cells healthy!

The Big Take Away:

If you like red wine, pour yourself a glass! But know that the recommended portion is smaller than you might think, just 5oz. And the recommendation is to limit your total alcohol intake each week to 1-1.5 glasses a day for women and 1-2 glasses a day for men (and this is all types of alcohol) (13). Too much alcohol intake can cause liver damage, increased risk of depression, weight gain and increased risk of death (13). Enjoy, in small amounts for those health benefits! Not a fan of red wine? No worries! There are food sources of resveratrol that you can add to your diet including red grapes, blueberries, cranberries and peanuts (1).  

Looking for other ways to support your health and wellness goals? Persona Nutrition has you covered! We carry many different varieties of vitamins and supplements to meet your unique needs. Take our free 5-minute assessment to get custom-tailored recommendations based on your health, diet, goals, and prescription medications. Ready to have high-quality vitamins delivered right to your door? Get your personalized recommendations.

References:

  1. Yvette B. Is red wine good for you?. Medical News Today. https://www.medicalnewstoday.com/articles/265635.php. September 7, 2017. Accessed August 9, 2019.
  2. Thomas L. The difference between white wine, rose and red wine. http://www.napareserva.com/2014/03/what-is-the-difference-between-white-wine-rose-wine-and-red-wine/. July 21, 2014. Accessed August 9, 2019.
  3. Bertelli AA, Das DK. Grapes, wines, resveratrol, and heart health. J Cardiovasc Pharmacol. 2009;54(6):468-76.
  4. Micallef M, Lexis L, Lewandowski P. Red wine consumption increases antioxidant status and decreases oxidative stress in the circulation of both young and old humans. Nutr J. 2007;6:27.
  5. Di castelnuovo A, Rotondo S, Iacoviello L, Donati MB, De gaetano G. Meta-analysis of wine and beer consumption in relation to vascular risk. Circulation. 2002;105(24):2836-44.
  6. Chiva-blanch G, Arranz S, Lamuela-raventos RM, Estruch R. Effects of wine, alcohol and polyphenols on cardiovascular disease risk factors: evidences from human studies. Alcohol Alcohol. 2013;48(3):270-7.
  7. Arranz S, Chiva-blanch G, Valderas-martínez P, Medina-remón A, Lamuela-raventós RM, Estruch R. Wine, beer, alcohol and polyphenols on cardiovascular disease and cancer. Nutrients. 2012;4(7):759-81.
  8. Shrotriya S, Agarwal R, Sclafani RA. A perspective on chemoprevention by resveratrol in head and neck squamous cell carcinoma. Adv Exp Med Biol. 2015;815:333-48.
  9. Signorelli P, Fabiani C, Brizzolari A, et al. Natural grape extracts regulate colon cancer cells malignancy. Nutr Cancer. 2015;67(3):494-503.
  10. Yang X, Li X, Ren J. From French Paradox to cancer treatment: anti-cancer activities and mechanisms of resveratrol. Anticancer Agents Med Chem. 2014;14(6):806-25.
  11. Ruitenberg A, Van swieten JC, Witteman JC, et al. Alcohol consumption and risk of dementia: the Rotterdam Study. Lancet. 2002;359(9303):281-6.
  12. Letenneur L. Risk of dementia and alcohol and wine consumption: a review of recent results. Biol Res. 2004;37(2):189-93.
  13. Adda B. Red Wine: Good or Bad?. Healthline. https://www.healthline.com/nutrition/red-wine-good-or-bad. June 4, 2017. Accessed August 9, 2019.
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What is Epigenetics and Why Does It Matter to Me?

by Courtney, MPH, CN

Have you noticed that genes seem to be the hot health topic of the year? Direct-to-consumer companies are now offering DNA testing to find relatives, discover an increased likelihood of developing diseases, and even help you learn what foods you should and shouldn’t eat depending on your unique makeup. The study of genes, also known as epigenetics, is complicated, so scientists are now doing more research in hopes of finding a better understanding of how lifestyle factors play a role in disease. Epigenetics is defined as, “The study of changes in organisms caused by modification of gene expression rather than the alteration of the genetic code itself.”1

If that sounds a little confusing, let me give you an example.

During our lives, we are exposed to or participate in many different health-influencing factors such as diet, physical activity, smoking, drinking, stress, and environmental pollution. Each have been shown to play a role in how our genes express themselves. For example, research has shown that a mother’s exposure to pollution can impact the likelihood that her child will develop asthma.2 Other studies have even found that children born during 1944-1945 have increased rates of heart disease and obesity from mothers who endured the Dutch famine.3 In other words, our exposure to our environment and the way we react to it determines our health.

Epigenetics goes even further into sub-categories such as nutriepigenomics, the study of genes and diet. A study published in 2015 states, “Nutrients or even diets affect the epigenome by lifelong remodeling. Nutritional imbalances are associated with noncommunicable diseases.”4 Scientists are now finding that food can alter your disease outcome by way of epigenetics. Dana Dolinoy, associate professor of environmental health sciences at the University of Michigan even points out that BPA, a chemical used in plastic water bottles and food containers can influence the likelihood of obesity.5

It is important to take care of your body from the inside out. Focusing on a whole-foods diet and limiting packaged and processed foods is a great place to start. However, a geneticist can truly let you know what foods you should focus on and which you should avoid. Examples of whole foods include:

  • Brown rice
  • Quinoa
  • Green beans
  • Zucchini
  • Spinach
  • Wild-caught salmon
  • Free-range chicken
  • Eggs
  • Raw almonds
  • Apples
  • Blueberries

If you are interested in learning more about your genes and disease risk, talk to your doctor about making an appointment with a geneticist or genetics counselor.6

A personalized supplement program could also help to support your nutritional health and fill gaps that your diet may be lacking. Take our assessment to find out what your body really needs with science-backed supplement recommendations. Persona makes it easy to get the nutrients you need with convenient, daily vitamins packs delivered to your door each month.

Sources:

  1. Alegría-Torres JA, Baccarelli A, Bollati V. Epigenetics and lifestyle. Epigenomics. 2011;3(3):267–277. doi:10.2217/epi.11.22
  2. Gregory, D.J. et al. (2017). Transgenerational transmission of asthma risk after exposure to environmental particles during pregnancy. American Journal of Physiology – Lung Cellular and Molecular Physiology, 313(2): L395-L405.
  3. Painter R.C., Roseboom T.J., Bleker O.P. Prenatal exposure to the Dutch famine and disease in later life: an overview. Reproductive Toxicology 20, 345-52 (2005).
  4. Remely M, Stefanska B, Lovrecic L, Magnet U, Haslberger AG. Nutriepigenomics: the role of nutrition in epigenetic control of human diseases. Curr Opin Clin Nutr Metab Care. 2015;18(4):328-33.
  5. Urdahl N. Nutritional Epigenetics: Your Genes Are Not Your Destiny. University of Michigan. https://sph.umich.edu/pursuit/2017posts/nutritional-epigenetics.html. Published October 31, 2017. Accessed August 21, 2019.
  6. What is a genetic consultation? National Institutes of Health. https://ghr.nlm.nih.gov/primer/consult/consultation. Accessed August 21, 2019.
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How To Make Healthy(er) S’mores!

by Kimberly, MS, RD, CD

We are in the midst of summer, with Labor Day Weekend around the corner! I don’t know about you, but for me, Labor Day is all about, camping, hiking, and s’mores by the fire. That’s right, I’m a Registered Dietitian and I eat s’mores! Like many dietitians, I am always trying to find ways to keep my favorite foods around but give them a little tweak to make them healthier! But before we get to that healthy twist, let’s talk about where s’mores came from, to begin with.

A Bite-Size History

According to National Geographic, no one seems to agree on where s’mores came from, or who named them. But the first official mention of s’mores was way back in 1927 when a recipe for “some mores” was in the Tramping and Trailing with the Girl Scouts, a guide for girl scouts (1). This gave the girl scouts an idea for a tasty treat to enjoy over the evening fire.

By the time the recipe for “some mores” was in the Girl Scouts guide, the marshmallows they were eating were pretty close to the mallows we know and love today! But between the mid and late 1800s, marsh mallows were made from marsh mallow sap. It was whipped into a meringue-like froth with egg whites and sugar and pouring it into molds to form spongy sweets (1). They were very expensive and only the elite could afford them, leading to a less expensive gelatin-based version so that the masses could enjoy them.

We Still Love Our S’mores

People are still enjoying marshmallows today and there are lots of options to choose from. Most people are familiar with the traditional marshmallows, made with corn syrup and gelatin, and you can now buy a vegan version that is a little healthier for you! Trader Joes carries a delicious vegan marshmallow. While traditional marshmallows are made with corn syrup and gelatin, these mallows are made with tapioca syrup and sugar.

Our Favorite Healthier Alternative

Just like there is a healthier option for your mallows, you can also find a healthier version of the graham cracker. Your typical graham cracker is made with refined flours and is low in fiber. Considering we will be piling those crackers with sweets, it may be helpful to choose a cracker that’s a little healthier. A good alternative would be Annie’s Homegrown Organic Grahams. They are made with whole-wheat flour and have more fiber.

Fresh Twist on a Sweet Treat

No s’more is complete without chocolate. Typically, people reach for milk chocolate, which is high in saturated fat and added sugars. Choosing dark chocolate helps to make the sweet treat a little lower in saturated fat and added sugars.

Finally, you can really fancy up your s’mores by adding in a small portion of seasonal fruit. Choose your favorite for a bright burst of flavor. Think strawberries, raspberries, or blueberries. Yum!  

We’ve customized this classic summer treat to fit your health goals. We also offer customized vitamin packs to help you reach those goals. Take our free online assessment to get personalized supplement recommendations based on your health, age, lifestyle, diet, and prescription medications. Get s’more of the nutrients your body needs every day!

References:

  1. Rupp R. The Gooey Story of S’mores. The National Geographic Website. https://www.nationalgeographic.com/people-and-culture/food/the-plate/2015/08/14/the-gooey-story-of-smores/. August 14, 2015. Accessed August 6, 2019.
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What to Look for in Vegan Vitamins

by Kimberly, MS, RD, CD

Yes, it is true that a vegan diet can be a very healthy lifestyle choice (and let’s be honest, it’s better for the planet too)! Plants and plant-based foods provide a wide variety of essential nutrients, vitamins, and minerals.

If you follow a well-balanced vegan diet, you can ensure you won’t be deficient in different vitamins and minerals. That means, make sure you are eating plenty of veggies, whole grains, beans, fruit and a small portion of nuts or seeds. But for many people, junk foods like chips and sweets sneak into the diet, taking the place of other foods that are higher in vitamins and minerals.

So what nutrients could be missing from my vegan diet? For many vegans, the hardest nutrients to get in are Vitamin B12, Vitamin D, calcium, iodine, zinc, protein, (1) and even plant collagen.

Vitamin B12:

This vitamin has many functions in your body. B12 is responsible for keeping your nerves healthy, maintaining normal brain function and making your red blood cells (2)! So where do you get B12 from in your diet? The main foods that are loaded with B12 are animal products, organ meats, seafood, meat, and fortified dairy products (2). Thankfully you can also get B12 from fortified carbohydrate foods, like breakfast cereal. Sadly these foods also tend to be high in added sugars and low in fiber, making them a less healthy option. In this case, a supplement may be just what you need to get what your diet is missing.

Vitamin B12 supplement

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Vitamin D:

Vitamin D has several different roles including, helping to keep your bones strong and healthy, and supporting a healthy inflammatory response. And similar to vitamin B12, vitamin D is mainly found in animal based foods. It’s found in the greatest amount in fatty fish, beef liver, cheese and egg yolks (3). You can also find it in foods that have been fortified with vitamin D, such as orange juice, soymilk and cereal.  

Calcium:

You may have heard before that calcium is important for your bone health, and it is! Calcium is found in lots of different foods both animal based, like cheese and milk and plant based. Plant foods high in calcium are spinach, kale, okra, collards, soybeans, white beans, and some fortified foods like cereal and orange juice (3). And thankfully if you don’t get a lot of these foods in your diet, a supplement can help to bridge the gap to make sure you get enough calcium.

Iodine:

This is a trace mineral that you may not have given much thought to. It’s needed for your body to have normal thyroid function and for your body to produce the thyroid hormones it needs (4). A great source of iodine is iodized table salt; in fact, it’s the main food source of iodine. But keep an eye out, not all salt has iodine in it, look for salt with iodine added. Vegans, who cook at home often and use iodized salt daily, are getting enough of this essential trace mineral (4).  

Zinc:

This mineral is essential for maintaining your immune system, metabolizes nutrients and helps to repair body tissues (5). Thankfully foods high in zinc come from both animal and plant based sources! It’s found in the greatest amount in meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains (5).

The Bottom Line:

Vegan diets can be a great choice for your health and the health of the planet. But many people following a vegan diet find it’s hard to get in all the nutrients they need each day. A high quality vegan multivitamin can provide the nutrients you may be missing. Persona Nutrition has a high quality vegan multivitamin that helps to ensure you are getting all the nutrients your body needs to lead your best life!  

If you think you might be deficient in any vitamins or minerals, thankfully Persona Nutrition has you covered! We carry many different varieties of vitamins to meet your nutritional needs.  Take our free 5-minute assessment to get custom-tailored recommendations based on your unique needs. Ready to have high-quality vitamins delivered right to your door? Get your personalized recommendations.

References:

  1. Erik M. Vegan Vitamins & Supplements Buying Guide. Vegan.com Making vegan easy. https://www.vegan.com/vitamins/. Accessed August 9, 2019.
  2. Arlene S. Top 12 Foods That are High in Vitamin B12. Healthline. https://www.healthline.com/nutrition/vitamin-b12-foods. May 3, 2018. Accessed August 9, 2019.
  3. Melinda R. Calcium and Vitamin D: Top Food Sources. WebMD. https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods. March 9, 2018. Accessed August 9, 2019.
  4. Emily W. Iodine in diet. Medline Plus Trusted Health Information for You. https://medlineplus.gov/ency/article/002421.htm. February 2, 2019. Accessed August 9, 2019.
  5. Helen W. The 10 Best Foods that are high in zinc. Healthline. https://www.healthline.com/nutrition/best-foods-high-in-zinc. April 19, 2018. Accessed on August 9, 2019.
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The Different Forms of Calcium – Which Is best?

by Julia, BSN

When I think of calcium, I think of building strong bones! Calcium is also important for the body’s heart, nerves and muscles. Without this mineral the body would not form properly. Most people think of getting calcium through milk or other dairy products, but there are many types of calcium supplements you can take to fill nutrient gaps.

Here is a breakdown of the two most popular types of them.

Calcium Carbonate – This is probably the most popular form of calcium with about 40% elemental calcium. It’s also the least expensive form, usually used as an antacid to relieve heartburn, indigestion and upset stomach. If you’ve ever taken a Tums, you have taken calcium carbonate. Don’t forget to eat something when you take this. It’s important to help the body dissolve the calcium so you get the best absorption. Know that some people complain of calcium carbonate causing constipation.

Calcium Citrate – This supplement contains about 20% of elemental calcium.  Calcium citrate is well absorbed on an empty stomach and does not constipate. The downside is that it has less calcium per pill, so you would have to take more to get the full benefit. Calcium citrate is more easily absorbed, especially for people with reduced stomach acid. Older people and bariatric patients would benefit from calcium citrate over calcium carbonate.

Calcium Citrate

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Calcium citrate can be absorbed with or without food and is the ideal choice to help those with low stomach acid maintain healthy bones.*

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Even if you eat healthy and have a balanced diet, you still might want to consider a calcium supplement if you:

  • Eat a vegan diet
  • Are lactose intolerant and/or limit dairy products.
  • Have osteoporosis, receiving long-term treatment with corticosteroids.
  • Eat large amounts of protein or sodium, which can cause your body to excrete more calcium.
  • Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease.

Things to keep in mind when taking calcium:

  • Calcium can compromise the absorption of certain minerals such as iron and zinc.
  • Calcium can decrease the absorption of certain drugs – bisphosphonates, and some antibiotics.

Bottom line is that calcium is essential for growth, maintenance and reproduction. Whether you take calcium carbonate or calcium citrate you are still going to get the benefits of both. If you do decide to take a calcium supplement, I would highly recommend taking it with vitamin D since it aids in absorption. Take our assessment to find out if our Calcium Citrate w/Vit D is the right choice for you.

If you’re looking for the highest quality calcium supplements, Persona offers a better way to get better vitamins. Take our free assessment to get personalized vitamin recommendations based on your unique needs. Find out what your body really needs at personanutrition.com.

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Are Vitamins Really Beneficial?

by Erica, BSN

Have you ever wondered if vitamin supplements really work? Taking supplements continues to grow in popularity. People take them hoping to improve their health or to compensate for a poor diet. Vitamins are found in various forms, from high-quality products to quality that’s not so good. Supplements are not required to meet the same FDA standards that drugs do, so it’s important to look for companies that do third party testing to verify the integrity of the ingredients you’re putting into your body. Even if you know you’re getting the highest quality supplements, you still might have one common question—are vitamins really beneficial? For those of us wanting to pursue a healthier lifestyle, here’s what you need to know about vitamins.

 

What We Know About Vitamins

Supplements can’t take the place of a well-balanced diet. The nutrients that come from whole foods have more benefits than taking them in supplement form. These include fiber, protective antioxidants, and many micronutrients that are in a complex plant.

That said, research shows that vitamins can decrease risk of chronic disease (1). Studies show a link between multivitamins and decreased risk of cancer and heart disease (2).

Nutrient deficiencies can lead to a variety of health problems. If you suspect a deficiency or if you’re experiencing fatigue or weakness, please consult your physician and get blood tests to confirm. Your doctor can then determine the dosage of supplementation.

Foundational Multivitamin

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Risks to Consider When Taking Vitamins

More isn’t always better. Some vitamin supplements can be harmful in high doses, causing mild to severe side effects. Taking many different supplements for no good reason isn’t always good either. It’s best to take them only for appropriate health concerns and nutrient deficiencies. Check your labels for dosage instructions. Make sure to buy supplements from a reputable company and check with your doctor or nutritionist for additional advice.

Keep in mind that supplements can interact with medications, with other supplements, or may not be recommended to take with certain medical conditions. Please check for interactions with your health care provider or nutritionist before starting supplements.

 

Should you take vitamins?

  • Those with a diet that is unbalanced or lacking in certain nutrients. For example, restrictive diets or limited vegetable intake.
  • Increased need due to a medical condition that might affect absorption of nutrients.
  • Those with food allergies and intolerances.
  • Pregnant, breastfeeding women, and women who plan to become pregnant should take a prenatal that contains folic acid and iron.
  • Vegans and vegetarians often lack certain nutrients, such as B-12, iron, and vitamin D.
  • Older adults are at higher risk of nutrient deficiencies.

 

Do vitamins work?

Yes, if you take vitamins and supplements that are right for you. Most Americans are nutrient deficient in some way. Supplementing with the high-quality vitamins could help. You just need to find out what unique combination of supplements your body really needs.

Eating a healthy diet is essential, but you could still have nutrient gaps. That’s where a personalized supplement regimen could help. We’ve got you covered. Take the free Persona online assessment to get your personalized vitamin recommendations based on your health, goals, lifestyle, and prescription medications. Ready to have the right vitamins for you delivered right to your door? Get your personalized recommendations.

Sources:

  1. Fletcher RH, Fairfield KM. Vitamins for chronic disease prevention in adults: clinical applications. JAMA. 2002;287(23):3127-9.
  2. Watkins ML, Erickson JD, Thun MJ, Mulinare J, Heath CW. Multivitamin use and mortality in a large prospective study. Am J Epidemiol. 2000;152(2):149-62.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Improving Your Morning Routine

by Julia, BSN

“The early bird catches the worm” *insert eye roll*. Clearly, I’m not a morning person, and I’m sure a lot of people can relate. Not only does my alarm sound like nails on a chalk board, but for another 10 minutes my arm is aimlessly searching for the snooze button. I think I’d get an A+ in procrastinating, because by the time I finally get out of bed, I have to rush out the door. Let me tell you, this is no way to start your day. Fortunately, there are some simple things you can do to start you day off on the right foot.

Here are 6 ways to improve your morning routine.

Sleep with your blinds half open – This is something I started doing and it has made waking up in the morning much easier. When the natural light creeps into the room, it signals the brain to slow its melatonin production, and boosts adrenaline, which tells your body to wake up.

Drink a glass of water – When we sleep, our body gets dehydrated, so having a little H20 is a great way to replenish it. This is an easy thing to add to your routine, and water is always good for your body. You might want to even add some lemon to it for even more benefits. You should aim for about 8 cups of water a day anyway, so you might as well get a jumpstart.

Eat a healthy breakfast – A great way to increase your energy first thing in the morning is to have a hearty breakfast. This might consist of getting up 15 minutes earlier to make something fresh, but it’s worth it. Some healthy choices might be oatmeal, Greek yogurt with fruit, bananas, eggs, blueberries, strawberries, and cereal.

No screen time until breakfast – Instead of reaching for your phone right when you wake up, grab a pen and some paper. You can add a quick entry in your journal or even draw something. This can help activate different parts of your brain. I can almost promise that you will have a better morning doing this than checking your phone.

Just breathe – This is something you can do in 3 to 10 minutes. Just close your eyes and focus your mind and energy on your breath. You can either do long deep breaths or rapid-fire breathing. Taking the time to focus on your breath and thinking positive thoughts could help you start your day feeling less stressed.

30 minutes of exercise – Take a walk, hit the gym, or do some yoga. Any of it will do the trick. Getting the blood flowing in the morning can really wake up the body and is great for your brain. You could even do something as easy as a morning stretch to increase blood flow and send oxygen to your tissues. This can be a tough one to start, but once you do, there will be no turning back. 

It might not be easy to make all these changes right away but try implementing them one at a time. Overhauling your entire morning routine could be overwhelming, so take your time and make these changes slowly. Eventually, your morning won’t feel like such an inconvenience, and you’ll be able to greet it with a smile. 

These tips, along with a personalized vitamin regimen, could help you wake up feeling refreshed and ready to start the day.  If you want some more help with energy or sleep, you can take our free online assessment to get personalized vitamin recommendations based on your unique needs. Ready to find the right high-quality vitamins for you? Take the assessment today.

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Summer Coconut Curry

by Courtney, MPH, CN

Curry is great anytime of the year, even in Summer. Curry spice is a powerful digestive aid, containing a mix of different spices including coriander, turmeric, cumin, and peppers as a base (amongst others). Spicy food can fire up the digestive process and introduce heat back to the body. In addition, spicy food and healthy fats leave you feeling full and satiated. This recipe uses seasonal vegetables that are sure to leave you feeling fresh.

 

Prep time

10 minutes

Cook time

25 minutes

Serves 4

Tip: For extra protein, mix in your favorite tofu or replace snow peas with edamame.

Ingredients

  • 2 Tablespoons cold-pressed olive oil or coconut oil
  • 2 cups yellow Straightneck squash, sliced
  • 2 cups carrots, sliced
  • 2 cups green beans, halved
  • ½ cup raw cashews
  • 2 (13.5oz) can of coconut milk
  • 4-6 Tablespoons yellow curry powder
  • 1 box brown rice noodles

Instructions

  1. Heat oil in a large skillet pan over medium heat.
  2. Sautee squash, carrots, green beans, and cashews in pan for 3-5 minutes.
  3. Add coconut milk and curry paste to pan.
  4. Cover pan with lid and simmer for 15-20 minutes.
  5. While curry is cooking, boil water in a sauce pan.
  6. Add brown rice noodles to boiling water for 3-5 minutes and drain.
  7. Pour curry over cooked rice noodles and serve.

 

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Best multivitamins for men

by Karina, BSN

Although we all have basic nutrient needs to be met, there are a few key ingredients that men should keep an eye out for when researching the right multivitamin. Young or old, active or not, sometimes you don’t always get everything you need from your diet alone. Whether it’s a busy life, food allergies, or you just don’t like fruit or veggies, a supplement can cover cover those nutrient gaps. What should the best men’s multivitamin have in it?

 

4 vitamins to look for in a men’s multivitamin

 

Selenium

Selenium is a great antioxidant that increases levels of glutathione peroxidase. This is a good nutrient to check for in a multivitamin because of its many benefits. It may help keep your heart healthy by reducing inflammation.1 It can potentially help decrease mental decline, increase immunity, support thyroid health, and ease asthma. It also can help with sperm motility, so if you and your partner are trying to conceive, make sure this is on your multi list.

Selenium Antioxidant

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When it comes to selenium, a little goes a long way to support cellular health and immunity.

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B-12

We often think of vitamin D for bones, but B12 is also important. It has a vital role in your bone health, and it has been shown that people with low blood serum levels of B12 may be at an increased risk of osteoporosis.2 B vitamins also help to maintain a healthy cardiovascular system, support energy production, and even support nervous system health.3

 

Vitamin D

Vitamin D supports bone health by increasing absorption of calcium. It also may help with boosting immunity and mood. Not only does the combo of calcium and vitamin D help support bone health, but some studies have also shown that adequate levels of this combo can have an appetite suppressing effect which could help with weight loss.4

 

Zinc

We often think of zinc for immunity, blood sugar control, and wound healing, but it has another very important benefit specifically for men. Zinc is essential for prostate health and fertility5, something that becomes more of a concern as men age.

 

Men’s unique needs

Men have their own nutritional needs, and our Foundational Multivitamin has all four of the vitamins above to help with those needs, as well as other vitamins and minerals to fill nutrient gaps. As much as we would like one pill to take care of everything, there are many nutrients to keep in mind when looking for the right vitamins for men. As we age, vitamins become even more important to our nutritional health, so finding the right combination of nutrients is essential.

Whether you’re looking for a better men’s multivitamin or you have other concerns you’d like to address, Persona makes it easy to get high-quality vitamins personalized for you. Take our free online assessment to get custom supplement recommendations based on your health goals, age, lifestyle, diet, and prescription medications. Get the vitamins your body really needs—delivered to your door each month.

References:

  1. Flores-mateo G, Navas-acien A, Pastor-barriuso R, Guallar E. Selenium and coronary heart disease: a meta-analysis. Am J Clin Nutr. 2006;84(4):762-73.
  2. Clemens TL. Vitamin B12 deficiency and bone health. N Engl J Med. 2014;371(10):963-4.
  3. Oulhaj A, Jernerén F, Refsum H, Smith AD, De jager CA. Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016;50(2):547-57.
  4. Major, G., Alarie, F., Doré, J., & Tremblay, A. (2008). Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: Potential link with a calcium-specific appetite control. British Journal of Nutrition, 101(5), 659-663. doi:10.1017/S0007114508030808
  5. Gonzalez A, Peters U, Lampe JW, White E. Zinc intake from supplements and diet and prostate cancer. Nutr Cancer. 2009;61(2):206-15.

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Ways To Build Healthy Bones Naturally

by Karina, BSN

It’s not just milk that does a body good. Calcium-rich foods are not the only way to get strong healthy bones. It’s a start, but there is more you need to maintain bone density as you age. Young or old bones are not part of daily mobility. Bones help to protect your organs, a place to anchor all your muscles, and stores for calcium (which includes nerve conduction, hormones, and enzymes). It’s never too late to build a healthy body.

Here are the top tips for healthy bones:

1)   Eat a varied diet 

Fruits and veggies are not only full of calcium but vitamin C and antioxidants, which can help maintain bones by fighting off cell damage. (1) Foods like broccoli, onions, cabbage, and peppers are surprisingly high in vitamin C and other antioxidants. Also, make sure to include protein in your diet as well. Lean proteins like fish, nuts, dairy, and poultry are the best healthy meal options. (2)

2)   Work out

Weight-bearing exercises are essential to building and maintaining strong bones. Studies have shown that men and women who did weight-bearing and resistance exercises as they aged had stronger, denser and bigger bones that similar groups did not have. (3) Include walking, dancing, hiking, jumping rope, and even yard work on a regular basis for both cardio and bone health benefits. (4)

3)   Sunshine or supplements     

Vitamins D and K are essential to bone health. Vitamin D helps with absorption of calcium. With the prevalence of sunscreen and lack of outdoor time, vitamin D deficiency is pretty commonplace. Vitamin K2 helps with bone modification, bone formation, and is vital to preventing the loss of calcium from your bones. (5) Vitamin D and K2 can be found in our Foundational Multivitamin.

4)   Maintain a healthy weight

This one is a little more involved. Getting to a healthy can be challenging for many. Dropping calories too low can deplete the nutrients needed for healthy bones. Diets with too few calories often have too few nutrients as well. Being at an obese weight can cause a significant loss of bone density in hips and thighs. Make sure to not only get in some physical activity every day, but to also eat a well-balanced diet full of protein and vital nutrients to support an active lifestyle and healthy weight management. (6)

Small changes for healthy bones

For something as important as your bones, a little effort can go a long way. Healthy weights, lifting weights, eating a diet packed with nutrient-dense foods, and getting some sun is all part of a healthy lifestyle in general and key to strong bone structure as you age. If you want your body to work hard, you have to be willing to work hard to maintain it every day. Like my anatomy teacher always used to say, “getting old ain’t for sissies”.

These tips, along with a personalized vitamin regimen, could help your build and maintain healthy bones. Take our free 5-minute assessment to get personalized vitamin recommendations based on your unique needs. Ready to find high-quality vitamins that are right for you? Get your personalized recommendations.

  1. Aghajanian P, Hall S, Wongworawat MD, Mohan S. The Roles and Mechanisms of Actions of Vitamin C in Bone: New Developments. J Bone Miner Res. 2015;30(11):1945-55.
  2. Kerstetter JE, O’brien KO, Insogna KL. Low protein intake: the impact on calcium and bone homeostasis in humans. J Nutr. 2003;133(3):855S-861S.
  3. Marques EA, Mota J, Viana JL, et al. Response of bone mineral density, inflammatory cytokines, and biochemical bone markers to a 32-week combined loading exercise programme in older men and women. Arch Gerontol Geriatr. 2013;57(2):226-33.
  4. Branca, F., & Vatueña, S. (2001). Calcium, physical activity and bone health – building bones for a stronger future. Public Health Nutrition, 4(1a), 117-123. doi:10.1079/PHN2000105
  5. Sahota O. Understanding vitamin D deficiency. Age Ageing. 2014;43(5):589-91.
  6. Shapses SA, Riedt CS. Bone, body weight, and weight reduction: what are the concerns?. J Nutr. 2006;136(6):1453-6.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

0

Interested in learning what supplements are right for you? Take our free assessment.

START ASSESSMENT

Recent Posts

Stay Active at Any Age: Proven Joint Support Tips

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Add Healthy Habits, Not Restrictions

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