Health is the thing that makes you feel that now is the best time of the year

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1 JUNE 2016 POWERED BY QUOTE OF THE MONTH Health is the thing that makes you feel that now is the best time of the year - FRANKLIN PIERCE ADAMS Happy Healthy Summer June is the perfect month to get outside and enjoy some healthy summer activities. Learn more by visiting us online at FEATURED ARTICLE FEATURED ACTIVITY VIDEO COACHING SESSION Six Food Groups That Offer Sun Protection In addition to sunscreen, certain foods can help protect you from the sun. Outdoor Fun Summer weather means summer fun. Get active outdoors. Summertime Vitamin D Boost your mood and reduce your stress by getting enough Vitamin D. Learn more on page 24 Read more on page 44 Learn more on page 54 [ 1 ]

2 FEATURED ARTICLE Six Food Groups That Offer Sun Protection Slathering on sunscreen is never enjoyable. problems like premature aging and can be a Does that stuff ever blend in completely? product of unprotected sun exposure. Free While it s always important to spread on at radicals prowl the body, stealing electrons least a thin layer of sunblock (yes, you can from healthy cells (in this case, in the skin). go for the easy spray-on, super-blend stuff), Antioxidants are a person s mini-martyrs, some other super powerful UV-blockers are running around the body and giving up their hiding right in the produce aisle. extra electrons to free radicals so they stop pestering the healthy cells. Flashback to 6th Shine On Your Grocery Guide grade science class, anyone? Looking for comestible sun protection? Add Meet the double-duty foods that have been shown to increase the skin s ability to protect against UV damage. Oh, and they re part of a healthy diet, too. Their sun blocking secret: Antioxidants. These compounds help fight free radicals, a nasty set of atoms or molecules that contribute to annoying these sun-friendly foods to the grocery list. (Sorry, SunChips aren t included.) 1. Omega-3-rich Fish Omega-3 fatty acids (found in many foods and especially in shellfish and fatty fish) have incredible anti-inflammatory powers. [2]

3 Research suggests these compounds can help protect cells from free radical damage (like that caused by the sun). Another study found that adding omega-3 to the diet (or taking it in supplement form) may help prevent some types of skin cancer. 2. Red and Orange Fruits and Veggies Lycopene, a natural pigment and carotenoid (read: antioxidant), found in tomatoes and other red and pink produce has been shown to aid in protection against some UV-induced skin irritations like erythema. Lycopene (yes, the same thing that s prominently featured on the back of every Heinz ketchup bottle) helps rid the body of free radicals. Betacarotene another type of carotenoid found in red and orange produce has been linked to reduced reactions to sunburns, and flavanoid-filled orange and pink citrus fruits have also been shown to improve the skin s ability to protect against UV rays. 3. Dark Chocolate Flavanoids found in dark chocolate may improve the skin s ability protect against some types of skin damage, including UV-induced issues like sun burns. Plus, the flavonoids can help keep skin hydrated, increase oxygen saturation, and boost blood flow! Here s the green light to add a dark chocolate bar to your beach bag! (Just beware of it melting). 4. Cruciferous Vegetables Cruciferous vegetables, such as broccoli, kale, and cauliflower, are packed with essential antioxidants that help fight those pesky free radicals. Bonus points? This family of veggies has also been linked to cancer prevention not only in the skin, but in a number of other organs as well. Research shows that broccoli sprouts, also in the cruciferous family, contain sulforaphane, which is linked to increasing the skin s ability to protect itself from cancer. 5. Greens If it s green and leaf-like, chances are it s also good for sun protection. Fresh herbs specifically parsley, basil, sage, and rosemary are packed with our free-radical fighting and skin-protecting antioxidant friends. Dark leafy greens such as spinach and swiss chard are all full of antioxidants like polyphenols and carotenoids, which may also naturally protect the skin from sun damage. One study found that eating green leafy vegetables helped prevent the reappearance of skin cancer in people who had previously suffered. (Word of caution: the study also found that unmodified dairy products such as whole milk, cheese, and yogurt increased risk reappearance.) 6. Green and Black Teas Green and Black teas (which actually start as leafy greens surprise, surprise) are packed with polyphenols that can help stop cancer development by limiting the blood supply to the cancerous area. Some studies have found that green tea can help prevent non-melanoma skin cancer (in addition to some other amazing health benefits). One study also found that people who drink one cup of tea per day have a lower incidence of melanoma. Used with permission from Greatist. [ 3 ]

4 FEATURED ACTIVITY Outdoor Fun Summer is the perfect time to get some outdoor activity. Here are a few ideas to get you started: Play some outdoor kid games. When was the last time you played tag, hide-n-seek or red rover? Grab some friends (kids or just kids at heart), pick some teams and go for it! Do some weeding. If you don t have a garden, volunteer to help someone else s flower garden grow. Get a healthy dose of sun and fresh air, use your legs to raise and lower, and enjoy playing in the dirt! Ride your bike around the block, around a park, or around town. No matter where you ride, wear your helmet and watch the traffic. Riding outdoors in the summer is FUN! Take a walk. Walk your dog, walk with a friend, or simply walk alone. If you re already in the habit of walking, try ditching your car for an errand or two and see if you can t get there on foot. You ll save some gas, help the environment and burn a few extra calories to boot. Outdoor sports- you know, the usual swim, play softball, hit some tennis balls, golf the list is endless. If you love to do it, and you can do it outdoors, now s the time! So what are you waiting for? Slather on the sunscreen, grab your water bottle and go play! Aim for an outdoor activity at least 4 days each week this month. [ 4 ]

5 FEATURED VIDEO COACHING SESSION Summertime Vitamin D Did you know that Vitamin D levels have a direct impact on our mood and stress level? With the summer sunshine in full swing, Join Coach Paulette to learn how this natural and powerful nutrient affects our mental and emotional health. Summertime Vitamin D coaching sessions will be presented live on: Thursday, June 9, :30 a.m. (MST) Tuesday, June 14, :00 p.m. (MST) Thursday, June 23, :45 p.m. (MST) Reserve your space now at [ 5 ]