Handouts

By posting handouts here, I won't have to worry about distributing papers in class.

Place of origin: Resveratrol can be found in the skin of grapes - therefore, present in any of the vineyards of the world: from Italy, France, Spain, Chile, etc. to the vineyards of California.

French women have been touting the benefits of Resveratrol for decades with a diet rich with red wine.

What it is: Resveratrol is a potent, protective antioxidant found naturally in the skin of grapes, red wine, blueberries, cranberries, pomegrantes and a few other natural sources such as Japanese knotweed.

What are the benefits: Resveratrol helps support cardiovascular health, a youthful appearance and antioxidant levels.

Why it's important for women: Worldwide, 8.6 million women die from heart disease each year. Heart disease is one of the biggest killers of women, and as women age, their heart health declines; especially after menopause.

How to incorporate into diet: French women for decades have been getting their share of Resveratrol in red wine - notoriously known as "The French Paradox."

Dr. Duncan doesn't recommend getting your resveratrol by drinking countless glasses or bottles of red wine. A high quality resveratrol juice or 100% liquid supplement can contain more resveratrol than 50 to 100 glasses of red wine. He'd recommend resveratrol in juice form. Many grocery stores and big box retailers like Walmart and Walgreens offer Resveratrol juices right in the refrigerated section.

Place of origin: Goji berries come from the valleys of the Himalayan mountain region of China, Mongolia and Tibet.

What it is: Goji berries are small reddish orange berries that look kind of like a tiny chili pepper that grow on bushes.

What are the benefits: In Asia, goji is known as the "happy berry" for its ability to support positive moods, as well as a sharp mind and memory and eye health.

Why it's important for women: Hormones affect women's health, and as they age their health and mood-supporting hormones decrease.

How to incorporate into diet/everyday routine: Since dried goji berries can be found at places like Whole Foods, it's easy to incorporate this superfruit into an everyday routine/diet. Sprinkle goji berries on your food such as oatmeal, yogurt, cereal, on salads, or even bake them into side dishes or desserts.

What it is: Mangosteen is a small white-fleshed fruit with a dark purple rind that tastes sweet-like a cross between a strawberry and a peach.

What are the benefits: Mangosteen contains over 40 xanthones (super-potent antioxidants) that help fight free radical damage, and keep your bodies inflammatory responses in check.

Why it's important for women: As you age, risk of inflammatory health concerns rise. Plus, it's no secret that with age comes weaker joints.

How to incorporate into diet/everyday routine: You'd have to fly all the way to Thailand to actually get fresh mangosteen. Luckily, Mangosteen juice are popping up at specialty grocery stores across the country in juice and liquid supplement form. You can also make smoothies with these juices with a combination of fiber, yogurt.

Place of origin: The tropical belt: countries within 10°N and 10°S of the equator.

What it is: Cacao (Theobroma cacao) is the purest, rawest form of chocolate.

What are the benefits: Cacao is an antioxidant powerhouse that helps support healthy antioxidant levels and heart health; plus natural energy, mental alertness and focus.

Why it's important for women: Many women are deficient in the mineral magnesium (which is one reason why women crave chocolate when it's that time of the month. Magensium supports a healthy heart and magnesium is needed in order for your body to be able to absorb and utilize calcium.

How to incorporate into diet/everyday routine: Cacao is one of the easiest superfoods to incorporate into your daily diet and routine. Who doesn't love chocolate?

Place of origin: Sea buckthorn hails from some of the harshest environments of Eastern Asia, Mongolia and the Himalayan Mountain regions.

What it is: A tiny, sour and pungent orange berry that's no larger than a pea, but packed with vitamin C and other powerful nutrients.

What are the benefits: Sea buckthorn supports healthy skin, hair and nails, healthy energy and immune support.

Why it's important for women: Antioxidants are even more important for women as they age.

How to incorporate into diet/everyday routine: Sea Buckthorn in natural form (ie: the berries) is not typically found at local grocery stores.

However, liquid supplements and softgel capsules are becoming increasingly available at stores and online. Just a note - It's a very tart, pungent flavor...so you might light to mix or chase this with a juice or tea.

What are the benefits: Coconut water supports the balancing of your body's electrolytes, natural energy and healthy hydration.

Why it's important for women: Lack of energy is a common complaint of women, often times due to dehydration.

How to incorporate into diet/everyday routine: Coconut water is in liquid form in and easy to drink. You can feel the hydration almost instantly when drinking coconut water: It's Nature's hydration drink, which hydrates without the sugar and calories of most sports/fitness drinks. I'd suggest making coconut water part of your daily regimen: it tastes great and hydrates better than water.

Place of origin: Acai berries grow in the Amazon rainforest region of Brazil.

What it is: Acai is a tiny purple berry (and powerful superfruit) that grows on palm trees in the Amazon.

What are the benefits: Acai berries help suport natural energy; healthy hair, skin and nails, and antioxidant levels.

Why it's important for women: Women need protein, fiber, omega fatty acids and antioxidants.

How to incorporate into diet/everyday routine: With a variety of acai products available in the market, incorporating acai into your daily diet/everyday routine is pretty easy. One easy and popular way to get your daily dose of Acai is in a delicious chew form - they're about the size of a postage stamp, but can pack some nutritional punch.