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You may not realize it, but you have two different ages—your biological age and your chronological age. Your chronological age is the age you celebrate every year, and there’s nothing you can do to change it. However, your biological age is reflective of your lifestyle, and there are several things you can do to slow down and even reverse your biological age.

Age-Proof Your DietYou’ve heard that you need sunscreen to protect your skin from cancer and signs of aging, but did you know that your diet can have a huge impact on your skin's appearance (and of course your overall health)? To protect your skin and body from free radicals (molecules that can cause abnormal cells) it’s key to consume a diet rich in vitamins A, C and D.

✓ Carrots, apricots, nectarines, sweet potatoes, spinach and broccoli are great sources of vitamin A.

✓ Citrus fruits like oranges and pineapple and vegetables like tomatoes, bell peppers and broccoli are great sources of vitamin C.

✓ You can get vitamin D from mushrooms and fortified foods like lowfat milk or soy milk.

✓ Shoot for at least five to seven servings of fruits and vegetables a day to look and feel young.

Stay Active, Slow AgingExercise is perhaps the number one anti-aging strategy. The proven medicinal benefits of exercise are staggering. Moreover, exercise not only benefits your body, but also your brain. According to a study published in Neurology those who stayed physically active into old age tended to have larger brains than those who did not exercise. Aim for 30 minutes of moderate activity (i.e., brisk walking) every day.

Get Sleep, Feel Younger Simply put, the body needs time to repair itself. Lack of sleep can hinder the body's metabolism and possibly accelerate the onset of age-related conditions. Shoot for seven to nine hours a night.

Your skin looks grayish. As we age, we certainly lose some of our glow, but gray skin could signal kidney problems. If you notice your skin looking duller than usual, be sure to check in with your doctor.

You’re having trouble with your balance. This could indicate possible hearing problems or could possibly be an early warning sign of Parkinson's disease. If you find yourself frequently losing balance and/or falling for no apparent reason (i.e., you’re not playing a sports game or were shoved) talk to your health care provider.

You can’t sleep well. If you’re consistently sleepy and often wake up with a dry mouth and a sore throat, there’s a chance you may have sleep apnea. Sleep apnea literally means "without breath" and it’s a condition where you momentarily stop breathing while asleep. Consult a medical professional if you experience excessive snoring and any of the previously mentioned symptoms.

Signs Of Unhealthy Aging

H O W Y O U C A N T U R N B A C K T H E A G I N G C L O C K

Of Christmas Past!

Visit The

MORE HEALTH

TIPS INSIDEMORE HEALTH

TIPS INSIDE

WHAT'S YOUR REAL AGE?Take a quick assessment and find out your body’s “health age” at www.realage.com

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FEATURING 16 GREAT WAYS TO… MAINTAIN A

HEALTHY IMMUNE SYSTEMPages 4-5

A M O N T H L Y H E A L T H L E T T E R F R O M T H E W E L L N E S S C O U N C I L O F A M E R I C A

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Sausage is a food almost every palate loves and with this recipe you can indulge without the guilt. Several brands of wholesome, fully-cooked “chicken” sausage are now available in the grocery store that are juicy, flavorful, and healthy. Contrary to their traditional counterparts made from beef and pork, chicken sausage has far fewer calories and much less fat. This super-simple and speedy dish tastes divine and is always a big hit in my family. I always keep a package or two of chicken sausage handy in my fridge for those times when I want a really flavorful meal that can be prepared quickly without the fuss.

Here is how you make this meal:

INGREDIENTS:12 oz precooked chicken sausage, diced

2 bunches asparagus, ends removed and chopped into two-inch pieces

1 medium yellow onion, chopped

2 Tbsp fresh basil, chopped

3 Tbsp extra virgin olive oil

½ cup chicken broth

2 cloves garlic, minced

2 Tbsp fresh parsley, chopped

1 ¼ cups brown rice (cooked according to package instructions)

INSTRUC TIONS:Saute diced sausage in a skillet over medium/high heat until browned. In a separate large skillet, saute the onion in extra virgin olive oil until soft, stirring occasionally. Add the asparagus and cook over medium/high heat, stirring frequently until asparagus are tender/crisp. Add sausage, chicken broth, garlic, and salt and pepper to taste. Reduce heat and stir until heated through. Add fresh herbs and serve over brown rice.

SERVES: 4-6

If asparagus doesn’t suit you or your family, substitute diced fresh

green beans or frozen peas. I also love Brussels sprouts sliced in

half and mixed into this dish with or without the asparagus.

ASPARAGUS SUBSTITUTIONS

ChickenSausageand Asparagus

This Month's Recipe:

With formal training in nutrition and medicine, plus hands-on experience as a mother of four and family physician, Dr. Ann is a unique nutrition expert for the real world.

The whole food ingredients found in Dr. Ann’s recipes are the right foods for health and vitality. Nutritional excellence naturally follows.

For more, visit DrAnnWellness.com.

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SUPERSTAR FOOD OF THE MONTH—GingerInflammation is a key driver of most chronic diseases and the anti-inflammatory power in ginger is off-the-charts. The potent inflammation busters in ginger are called xanthines. These valuable agents are also work horses for boosting immunity and fighting viral infections. For optimal results, include ginger, powdered or fresh, in your diet regularly.

100% spreadable fruit instead of regular jelly/jams. Regular jams and jellies almost always contain both corn syrup and cane sugar, while a true 100% fruit spread will not. Moreover, delicious spreads like ginger and fig spread can add a unique sweet/spicy zing to your stir-fry or crackers. Look for them at gourmet food shops.

Omega-3 fortified eggs for standard eggs. Research shows strong evidence that the omega-3 fats can boost heart health and may even help with other conditions like rheumatoid arthritis and depression. Simply look for "DHA or omega-3" on the label.

Ground turkey breast instead of ground beef. Ground turkey has only about half a gram of saturated fat, and we’re betting you will barely notice the difference between it and ground beef. But, do make special note—there are several varieties of ground turkey and some contain almost as much fat and calories as beef. Always check the label.

Greek-style plain yogurt for sour cream. Greek-style plain yogurt is thick and creamy, which makes it a great substitute for sour cream. Six ounces of this non-fat yogurt provide 18 grams of protein, zero fat and only 100 calories.

Coconut milk instead of heavy whipping cream in recipes. Coconut milk contains many vitamins, minerals and electrolytes, including potassium, calcium and chloride. Coconut milk is also a dairy-free alternative for those who are lactose intolerant or allergic to animal milk. You can buy canned coconut milk in the baking aisle of most grocery stores.

It’s the season for making party foods and delectable treats, which means it’s usually also the season that we pack on extra calories and pounds. Luckily, whipping up healthy recipes is easier than you think. To be sure, simple

ingredient substitutions can help you create healthier versions of your favorite recipes year-round.

Ridiculously Simple Substitutions

KaleAll non-starchy vegetables are nutritional treasures, but kale is the crown jewel. This dark leafy green is without a doubt one of the healthiest foods you can eat, providing more nutrition per unit calorie than any other food. Kale tops the list of the most potent antioxidant vegetables and provides 17 essential nutrients including 100% of the adult RDA for vitamin A and vitamin C in a single serving. It is an especially rich source of the phytochemicals lutein and zeaxanthin now famous for promoting eye and vision health.

WINTER SUPER FOODS!

OrangesThis refreshing fruit is a great source of vitamin C, folate, and fiber—a terrific trio for heart health. In addition, this special food contains every known class of natural anti-cancer compounds making them nature’s perfect “anti-cancer package.”

BroccoliLike other non-starchy vegetables, broccoli is filled with health promoting vitamins, minerals and fiber. It is naturally low in calories and contains over 150 health-promoting phytochemicals, including sulforaphane, now famous for its potent cancer protective powers.

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Why Are White Blood Cells Im

portant?

Be skeptical. Several products claim to instantly boost or support immunity, but keep in mind that the immune

system is just that—an intricate system that requires balance and harmony to properly function. The following tips focus on healthy habits that can protect and enhance your overall immune system.

Eliminate soda or cut back to one or less a day. Too much sugar can interfere with the immune system’s ability to attack bacteria. Even a few cans of soda a day can reduce the ability of

white blood cells to overpower and destroy bacteria.

Practice one relaxation technique every day. Chronic stress suppresses the immune system. Focus on at least

one relaxation technique to help cope with your stress. Some studies show that people who meditate regularly may be able to increase their immune system response.

Eat a handful of almonds every day. Almonds are a great source of vitamin E, which has been shown to enhance the immune system.

Don’t overdo it with hand sanitizers. They’re great when soap and water aren't accessible, but continually using hand sanitizers can strip your hands of all germs,

which actually has a negative effect on the immune system. Don’t feel compelled to douse your hands every time you walk past someone on the other side of the street.

Talk to your friends every day. According to a study published in PLOS Medicine, those with strong relationships were

50% more likely to survive than those with poor social ties.

Eat non-fat Greek yogurt. The live cultures (or healthy bacteria) found in yogurt may be beneficial

in enhancing immunity. Any yogurt with a live and active cultures seal contains the beneficial bacteria.

Consider a vitamin D supplement. Recent research suggests vitamin D could boost immune response, while

low levels may be linked to an increase in seasonal colds and flu. Talk to your doctor about vitamin D supplements.

White blood cells are

the key players whenever

a germ or infection

enters your body. These

cells produce protective

antibodies that surround

and devour bacteria

and germs.

Be wary of any products that claim to be “miracle immune

boosters.”

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IMMUNE SYSTEM IN TOP SHAPETips To Keep Your

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IGNITING YOUR BEST YOU!

Exercise—even if it’s a 10 minute walk. Physical activity may help you fight and prevent infections by flushing bacteria out from the lungs. Even 10 minutes can help,

but always aim for at least 30 minutes of activity (like walking) a day.

Consider getting a pet. One study showed that having a dog can help improve immune system development and may reduce the risks of allergies in children.

Focus on eating brightly colored fruits and vegetables. Eating at least five daily servings of fruits and vegetables can help you get a healthy dose of antioxidants, which help

protect your cells from damaging molecules. Brightly colored fruits and vegetables, like berries, kiwi, apples, kale, spinach, sweet potatoes and carrots offer a healthy dose of antioxidants.

Sleep seven to nine hours a night. Fatigue increases your susceptibility to illness. Without enough sleep, your immune system may not have the resources it needs to

fight off illness.

Watch a comedy or anything that makes you laugh. Laughing decreases the levels of stress hormones in your body and increases a type of white blood cell

that fights infection.

Eat lean protein at every meal. Lean cuts of beef and protein from beans, soy and seafood contain zinc—a mineral which plays an important role in

immune function.

Use olive oil for your salad dressing. In addition to several health benefits, one recent study found that consuming olive oil reduced inflammation among

patients suffering from autoimmune disorders. Try mixing balsamic vinegar with a teaspoon or two of extra virgin olive oil.

Limit alcohol intake. Research out of Brown University showed excessive alcohol consumption (more than two a day) impaired the

ability of dendritic cells, one kind of immune cell, to interact with and activate T cells, another type of immune cell, thus providing a weaker response to invading bacteria and viruses.

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Remember

to talk with your doctor if you have any

concerns about your health.

Cool Tool!Tapp Coder is a free app that provides several relaxation techniques and tips

at the tap of your smart phone!

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IMMUNE SYSTEM IN TOP SHAPETips To Keep Your

Are You Tapping Into The

Health Benefits OfFISH OIL

You may have heard a lot of talk around fish oil lately, and it’s for good reason. There’s a significant amount of scientific research indicating that fish oil can enhance and protect your health. Of course, as with anything you consume, it’s important to know the benefits as well as any possible risks. Here’s what you need to know.

The BenefitsFish oil can be obtained from eating fish or by taking supplements. The health benefits of fish oil seem to derive from the docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) it contains. These acids are two types of omega-3 fatty acids (see section below for more detail) and evidence from multiple studies suggest that consuming DHA and EPA in the form of dietary fish or fish oil supplements can:

� Lower triglycerides � Lower high blood pressure � Lower the risk of heart disease and stroke � Improve thinking skills and behavior for children with Attention Deficit Hyperactivity Disorder (ADHD)

� Slow bone loss rate � Help people with rheumatoid arthritis get over morning stiffness faster

� Aid in weight loss—some evidence shows that eating fish improves weight loss and decreases blood sugar in overweight people.

The Daily RecommendationThe daily recommendation for fish oil depends on the health condition you want to address and can vary between one to 10 grams a day. Seek your healthcare provider’s recommendation and keep in mind that high doses of fish oil may have harmful effects, such as an increased risk of bleeding.

As a general recommendation, the Department of Health and Human Services (HHS), the U.S. Department of Agriculture (USDA), the American Heart Association, and the American Dietetic Association recommend eating two 8-ounce servings of fish each week.

Fish that are especially rich in omega-3 fatty acids include mackerel, tuna, salmon, sturgeon, bluefish, anchovy, sardines, herring and trout. Fish oil supplements are usually made from a combination of these fish as well as cod liver, whale blubber or seal blubber.

What Are Omega-3s?Omega-3 fatty acids are considered essential fatty acids that are necessary for human health. You need omega-3 fatty acids for numerous body functions, such as controlling blood clotting and building cell membranes in the brain. And, as highlighted in the main article, omega-3 fatty acids are also associated with many health benefits, including protection against many chronic conditions like heart disease and osteoporosis. Interestingly, the body does not produce its own omega-3 fatty acids—you have to get them through food.

Omega-3 fatty acids are found in fatty layers of cold-water fish and shellfish. You can also find them in plant and nut oils, walnuts, flaxseed, algae oils, and fortified foods. You can also get omega-3s as supplements.

A Word On Omega-6 Omega-6 fatty acids are also considered essential fatty acids, and just like omega-3s, your body can’t make them on its own. Omega-6 fatty acids can be found in vegetable oils, nuts and seeds. A healthy diet should contain a balance of omega-3 and omega-6 fatty acids. However, research suggests that the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. Moreover, some omega-6 fatty acids tend to promote inflammation, a key player in the formation of many chronic diseases. Limit (or better yet, avoid) fried foods, as they are made with unhealthy vegetable oils and are not the type of healthy fats you want in your diet.

When it comes to eating fish, preparation is everything. Eating broiled or baked fish allows you to reap health benefits, but eating fried fish or fish sandwiches not only cancels

out the benefits of fish oil, but may actually increase heart disease risk.

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If you’re exercising—even just a little bit—you should be commended and you should keep at it as the health benefits of physical activity are practically endless. That being said, it’s important to know that your

last workout probably didn't torch nearly as many calories as you thought it did. The truth is that many people grossly overestimate how many calories they burn during exercise.

DON’T FALL INTO THE DISCOURAGING TRAPAlthough regular exercise can indeed aid in weight loss, it’s definitely not an all-access pass to go crazy with your diet. Of course, this is a trap many of us unfortunately fall into. In addition to overestimating calories burned, many people also believe they can eat whatever they want if they're working out. To be sure, knocking out 400 calories on the treadmill won’t negate a burger, fries and a shake. Unfortunately, all too many people fall into this trap and stop exercising when they don’t see weight loss. Big mistake.

BE AWARE AND BE REALISTICEven if you’re not seeing the pounds melt off, it’s still critically important to get at least 30 minutes of moderate-intensity exercise (i.e., brisk walking) every day to reap the numerous health benefits of physical activity. And if you’re trying to lose weight, focus on two things. One, track what you eat. Make sure your diet includes lots of fruits and veggies and lean protein. Second, know what you’re truly burning during your workouts, and be realistic with how much that will help you aid in weight loss.

HOW MANY CALORIES AM I BURNING? How many calories you burn depends on the activity and your weight. The heavier you are, and the more intense your workout, the more you’ll burn. Walking briskly at a pace of 3.0 mph can burn about 150 calories in 30 minutes for a 150 pound person. For a 200-lb. person, walking at a 3.0 mph burns about 200 calories per half-hour. Walking at a pace of 4.5 mph, race walking or cross-country hiking nearly doubles the amount of calories burned for both groups. There are several websites, apps and tools that can help you gauge your calorie burn—healthstatus.com is included in this list. Visit the site to enter your weight, your activity and duration to get an estimate of calories you burned.

Four Tips To Torch More Calories

Increase the intensity for a few minutes. The higher the intensity, the more calories you will burn. Of course, you don’t want to overdo it, so focus on ramping up your workout for just a few minutes at a time. Try increasing the speed or resistance for the activity you’re performing for two to five minutes. Return to your usual pace for five minutes and continue to add short bursts of increased intensity for the rest of your workout.

Get a workout buddy who will challenge you. Whatever activity or workout routine you choose, a fit buddy will help hold you accountable, and push you to try harder.

Jump rope on your breaks. Seek a quiet corner or head outside during your 10 or 15 minute break to jump rope. Most people can burn about 200 calories in just 15 minutes—wow! Grab a co-worker (or your workout buddy) to accom-pany you if you feel silly.

Add some variety to your routine. Your body can become accustomed to the same workout, and thus doesn’t have to work as hard to per-form it. Try a new class or head for the stairs if you always get on the treadmill. Shifting ac-tivities can also help ensure you don’t get bored.

Calorie onfusion.

W H AT YO U R E A L LY B U R N D U R I N G A WO R KO U T

You need to burn about

3,500 calories to lose

one pound of fat!

FEEL THE BURN!

P H Y S I C A L A C T I V I T Y

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The Harvard Study of Adult Development is the longest, most comprehensive investigation of aging ever conducted. Since the 1930s, researchers have studied hundreds of men and women, following them from their youth into old age. The study has provided insightful data about how people behave and change, including predictions of strong indicators to a happy life.

The study has found that the following factors turn out to be most predictive of whether you'll age healthy and happy through middle age and into your 80s. Those who age happy and healthy:

� Avoid cigarettes (keep in mind that it’s never too late to quit if you smoke now)

� Possess good coping skills and maintain a positive attitude (i.e., they see the glass as “half full”)

� Maintain a healthy weight

� Exercise regularly

� Keep strong social relationships

� Seek continual learning and education

What's In A Number?The Secrets Of A Long And Healthy Life

» How Many Calories Are You Really Burning When You Exercise?

» What Simple Substitutions Can You Use To Make Your Meals Healthier?

» Tap Into The Power Of Omega-3! » Turn Back Your Biological Clock… Learn How To Live A Long Healthy Life!

EATING AT LEAST FIVE DAILY SERV-INGS OF FRUITS AND VEGETABLES CAN HELP YOU GET A HEALTHY DOSE OF ANTIOXIDANTS, WHICH HELP PROTECT YOUR CELLS FROM DAMAGING MOLECULES.

THE APPROXIMATE CALORIES YOU CAN BURN JUMPING ROPE FOR 15 MINUTES.

THE AMOUNT OF CALORIES YOU NEED TO BURN TO LOSE ONE POUND OF FAT!

THE ANNUAL DEDUCTIBLE

for many family health insurance plans. You’ll likely meet that deductible

if you break a bone.

COST OFA JUMP ROPE

a weight-bearing activity that can help build bone mass and prevent fractures

(in addition to providing a great cardiovascular workout)

$5,000 $5

5servings

DID YOU KNOW?

2003500calories calories

In every issue you’ll find 16 ridiculously simple ways to stay healthy!

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a handy home-medical reference or recycle issues to friends and family.

©2013 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367. Executive Editor: David Hunnicutt, PhD; Vice President of Operations: Brittanie Leffelman; Multimedia Designer: Adam Paige; Director of User Experience: Graden Hudson; Graphic Designer: Brittany Stohl; Contributing Editor: Carie Maguire. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

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