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INSIDE 6 Feel-Good Last-Minute Nutrients You Gift Ideas May be Missing for Mom S UNDAY, M AY

10, 2015 | PA RA D E .CO M

How Nicola Bridges turned heartbreak into Capability Ranch, a haven for special-needs youth PLUS u Kimberly Williams-Paisley u Jessica Seinfeld

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WALTER SCOTT ASKS...

GINA RODRIGUEZ OH, MOTHER!

When The CW premiered its Monday night comedy Jane the Virgin last fall, they introduced a fresh new face: Gina Rodriguez, 30, who won a 2015 Golden Globe for her role as a young, single woman who gets pregnant when her doctor artificially inseminates her by mistake. When you were a struggling actress, why did you turn down roles that you felt were stereotypes for Latina actresses? “It was important to reflect the life on screen that I had inside my home. I just had to be patient. Luckily, I waited.” What was your Chicago childhood like? “We grew up in the ‘hood. I wore my sister’s clothes until I was, like, 15 years old. That isn’t woe-is-me, that was just reality. But my eldest sister started her own private equity firm, and my other sister took out loans to go to medical school. And our parents worked nonstop to make sure we had the best education.” Do you think Jane opens the door for conversations about sex between parents and kids? “It definitely opens up a door not only on sex, but sexual orientation, immigration and the way we treat one another.” What do you do in your downtime? “I love to travel. Every second I get, I want to go somewhere new, learn a new language and a new culture. I want to be exposed to as many things I don’t know as possible.”

For Mother’s Day, we celebrate pearls of wisdom from some of our favorite TV moms.

Violet Crowley Maggie Smith on Downton Abbey “Don’t be defeatist: It’s very middle class.”

Bonnie Plunkett

PERSONALITY@PARADE.COM

Lauren Graham on Parenthood ”Just do something. You don’t need an invitation to your own life.”

Gabrielle Solis Eva Longoria on Desperate Housewives “The reason I’m on this diet is carrying you two brats for 18 months made mommy fat.”

Allison Janney on Mom “Don’t lie to the woman who washes your sheets.”

Clair Huxtable

Phylicia Rashad on The Cosby Show “Theo, we never said, ‘Become a doctor, become a lawyer.’ We say, ‘Go to school, study, become something.’”

I am really enjoying American Odyssey, especially Peter Facinelli. What can you tell me about him?

—Haley W., Oklahoma City, Okla. A: Facinelli, 41, is best known as Carlisle Cullen from the Twilight franchise. Prior to playing Peter Decker on American Odyssey (Sundays on NBC), the New York City native appeared in Nurse Jackie, Glee, Damages and Six Feet Under. “The fun of acting is stepping into other people’s shoes,” says the father of three daughters.

Marge Simpson Julie Kavner on The Simpsons “This family has had its differences and we’ve squabbled, but we’ve never had knife fights before.” Sophia Petrillo

EMAIL YOUR QUESTIONS FOR WALTER SCOTT TO

Sarah Braverman

Estelle Getty on The Golden Girls “If you can’t count on family, who the hell can you count on?”

Carol Brady Florence Henderson on The Brady Bunch “You shouldn’t put down a loser, Cindy, because you might be one yourself someday.”

2 | MAY 10, 2015

RODRIGUEZ BY THE CW; VIOLET BY CARNIVAL FILM & TV/NEWSCOM; SOPHIA BY BONHAMS + BUTTERFLIES/APLASH NEWS/NEWSCOM; GABRIELLE BY TOUCHSTONE/NEWSCOM; MARGE BY NEWSCOM; FACINELLI BY VIRGINIA SHERWOOD/NBC; DANNER BY VICTORIA WILL/INVISION/AP

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Q: I’ve seen Blythe Danner recently on TV commercials, but does she have anything else in the works? —Janet D., Ocean City, N.J. A: Indeed—Danner, 72, is the star of a new movie opening this week. I’ll See You in My Dreams is a comedy-drama about a widow who, after the death of her beloved dog, reconnects with life and finds love again. Danner, whose own husband, actor Bruce Paltrow, died in 2002, says she could relate in several ways to her character. “She’s close to my situation,” says the actress, mom to Gwyneth Paltrow. “I [also] liked the fact that she’s no-nonsense and has a snarky side.”

Or get some other plan.

Q: What are the former stars of Law and Order—Chris Meloni and Vincent D’Onofrio—doing? —Joan M., Downingtown, Pa. A: Meloni, 54, who played NYPD detective Elliot Stabler in Law & Order: Special Victims Unit for 12 years, stars in the new series Wet Hot American Summer: First Day of Camp, to be released July 17 on Netflix. After that, he begins filming for WGN America’s slave drama Underground, scheduled for 2016. Law and Order: Criminal Intent alum, D’Onofrio, 55, currently appears in Netflix’s Marvel series Daredevil as the devious underboss Kingpin, and also stars in Jurassic World, in theaters June 12.

MAY 10, 2015 | 3

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E WALT

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OTT’S

HOW I GOT HERE

JANE FONDA

Just because I’m 77 doesn’t mean I’ve stopped learning. I’m a perpetual student, always striving to be better. I just hired an acting coach for the first time in 50 years because I wanted to fine-tune my instrument, as we actors say. I wanted to be my best on my new Netflix project, Grace and Frankie. I love working on a show about older women coping with modern-day problems, like trying to find a job (or an identity) when your husband leaves you for a man, or managing an overly entitled adult child—women who came of age in the ’60s and sometimes smoke a little pot when they need to just chill. These have been some of the most interesting years of my life. After leaving the business for 15 years, I never dreamed I’d be in my 70s when I landed a job playing one of the best roles I’ve ever had—a gutsy media mogul not unlike my exhusband, [CNN’s Ted Turner] on The Newsroom, or that my fitness videos would be reaching new audiences, or my Being a Teen advice book would become a bestseller. It’s not luck that got me here. I got here through perseverance. My family actually once had a coat of arms that said “Perseverate”—persevere. I do not give up. I never felt I was good enough, smart enough or nice enough so I’ve worked hard at those things in myself. I still do.

I’m proud that at my age, and with my success, I still want to get better. So I push myself to be better at everything, including as a human being. I was raised to feel that if I didn’t look a certain way, I’d never be loved. It wasn’t until I was in my 50s that I finally learned to give myself a break and pay more attention to what’s inside. I’m a quintessential late bloomer. For someone who grew up trying to please men at any cost, becoming a feminist was a slow process. I was in my 60s before I learned that I didn’t need a man to validate me. But men have taught me important things. First there was my dad. It’s not that he ever sat me on his lap and told me life lessons. But I had my father’s movies: The Grapes of Wrath, 12 Angry Men, Young Mr. Lincoln. He played characters I knew he loved: men who stood up for the underdog, fought for freedom and equality and justice. My father taught me values through those films. I learned different things from each of my three husbands. From my first [director Roger Vadim], I learned about being a woman. My second husband [Tom Hayden] taught me how to make a difference as an activist, and that remains very important for me. I met my third husband, Ted, at a time when I was very

Fonda enters the latest stage of her acting career alongside Lily Tomlin in a new Netflix series, Grace and Frankie (left).

“I push myself to be better at everything, including as a human being.” unhappy. He taught me how to laugh. He gave me confidence. People think I gave up acting for him, but that’s not true. I was just too unhappy to be creative then. We’re still good friends— he came to my 75th birthday party and we speak regularly. With Richard [Perry], my current partner, we are dealing with the issues of aging and how

to take care of each other. Richard is very different than the men I was married to. He isn’t threatened by my strength, my work or my traveling. He’s kind. I’m keenly aware that there’s not that much time left. Just today, my dog, Tulea, turned 10 and I thought, what if I outlive her? Would I get another dog? Or is it too close to the end? Could I housebreak a dog at 85? Could I bend over enough? The time I have is precious and I don’t want to waste it. I don’t have a bucket list. A lot of things I wanted to do I can’t do anymore, like trek through Tibet. But a lot of things I’ve done I can do better. It’s never too late. That’s really the message of my life. —As told to Gayle Jo Carter

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FONDA BY MATHEW IMAGING/WIREIMAGE/GETTY IMAGES; GRACE & FRANKIE BY MELISSA MOSELEY/NETFLIX; BARBARELLA BY CARLO BAVAGNOLI/LIFE PICTURE COLLECTION/GETTY IMAGES; 1984 FITNESS BY HARRY LANGDON/GETTY IMAGES

The unstoppable, 70-something actress-activist-exercise guru, starring in an edgy new Netflix comedy, refuses to rest on her (two) Oscars.

Jane Fonda | Road Map 1957-1958 Acting teacher Lee Strasberg stuns Fonda by telling her she has “real talent,” she recalls. “I never wanted to be an actor—I didn’t think I was pretty enough. But I didn’t know what else to do.” 1968 Dons a sexy spacesuit in the cheesy sci-fi flick Barbarella, panned by one critic as a “cheap, seethrough, psychedelic B-movie.” 1969 Changes things up to play a struggling Depressionera survivor in They Shoot Horses, Don’t They? Her performance wins her an Academy Award for Best Actress. 1981 Accepts the Oscar on behalf of her co-star and father, legendary actor Henry Fonda, for On Golden Pond—“one of the proudest moments of my life,” she says. He died five months later. 1982 Ignites the home video fitness craze with Workout Starring Jane Fonda. It sold 17 million copies, making it the best-selling home video in history. 2000 Has a “major hair epiphany” when she emerges from Hollywood retirement at the Academy Awards donning a new shaggy ’do. 2015 Reunites with Lily Tomlin (with whom she starred in 1980’s Nine to Five) for the new Netflix comedy series, Grace and Frankie, available for download now.

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ADDICTION IS HOPELESS WITHOUT YOU Share your story of recovery or message of hope with someone who needs to hear it. Visit drugfree.org and join the “Stories of Hope” community. ©The Partnership for a Drug-Free America, Inc.

When Jody Scaravella’s mother and grandmother passed away, he missed their Italian cooking. So he opened his own New York restaurant, Enoteca Maria, on Staten Island, and filled the kitchen with real Italian grandmothers—nonnas— to do the cooking. Now they’re sharing their most delicious recipes and favorite stories about food and family in Nonna’s House (Atria). “My nonna taught me the connection 6 | MAY 10, 2015

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between love and fresh ingredients: Love what you do, and use the freshest ingredients when you do it— or just order a pizza!” Scaravella says. MAY 10, 2015 | 7

Mom We LOVE

After losing a so

Nicola Bridges o

special needs. He

of other moms w

By Ana Connery • Cove

WILLIAMS, MOTHER & SISTER BY JONATHAN SKOW/C

8 | MAY 10, 2015

s golden Southern California to as the “awesome tribe of families sunshine pours through the winwith special-needs children.” dows of a barn in the small town But the aha! moment that inspired her of Ramona, a group of kids with came with a huge price tag. special needs is killing it on the dance floor. A Dream Deferred Giggles ripple through the room as they Bridges’ first inkling that she was meant do the two-step, copying the footwork for something like this was almost 20 their dance teacher demonstrates. years ago, when she was living in BrookStanding in the wings, Nicola Bridges, lyn, N.Y., with her first husband and two 49, is half smiling, half fighting happy young sons. Jugtears while videogling her family taping the fun on and a demanding, her smartphone. In high-powered job January, she and her at a large publishing husband, Tony Oxley, company — plus opened Capability the guilt so many Ranch, an activity working mothers and events center carry — was beginfor youth and young ning to eat away at adults with special her spirit. Owen’s needs, and line autism diagnosis at dancing is quickly the age of 2 complibecoming one of cated things further the favorite activities by exposing Bridges on the roster. Like to a new world — her 19-year-old son, and a new source Owen, who’s groovNicola Bridges with sons Owen (far left) and Jack of stress. “If you ing to the beat, most have two ‘normal’ of the kids who come kids, you’d never have reason to know that to the ranch have neurological developin the basement of a church in Brooklyn mental delays, including autism spectrum Heights there’s a program for specialdisorder, Down syndrome and brain needs children,” Bridges says. “But there traumas, but anyone’s welcome to join the I was, trying to figure out what an autism fun. After years as a publishing executive with a yearning to “do something diagnosis meant.” more meaningful,” Bridges gave up The seed for Capability Ranch sprouted her publishing career to open Capabilin the frenzied cracks between balancing ity Ranch for those she lovingly refers Owen’s needs with those of her older son, Jack, her career and her husband. “One day, I realized that if I could start over, I’d be a teacher or a special-education facilitator,” she says. “It was just a feeling, but it stayed with me for years.” In the meantime, she continued in the so-called rat race. As Owen’ s autism progressed, bills piled up. Years passed. Her kids grew, and so did her career. Eventually she divorced, remarried and relocated to San Diego. Jack went off to college at the er and opening photography by Joe Schmelzer University of Maryland. Bridges continued

on to a traumatic brain injury,

opened a ranch for youth with

Here's her inspiring story plus tales

who are making a difference.

hustling, both at home and at work. If she wasn’t with Owen, she was glued to her phone or computer, or she was on a plane en route to a meeting.

Kimberly Williams-Paisley: Fighting Dementia to Help her Mom She’s had roles on shows such as Nashville and According to Jim, but it’s her work on behalf of her mother, Linda, who suffers from a rare form of dementia, that Kimberly WilliamsPaisley, 43, considers among her greatest achievements. As a spokesperson for the Alzheimer’s Association, she is raising awareness of the disease whose “collateral damage has affected everyone in my family. My two boys were born a few years after Mom was diagnosed," says the wife of country star Kimberly Williams-Paisley Brad Paisley. "It (left) with mom Lynn hit me one day and sister Ashley that they would mostly remember her as a woman in a wheelchair who couldn’t speak.” Her mother was diagnosed at 61, which isn’t surprising given that women in their sixties have a one-insix chance of developing Alzheimer’s. “It’s a much greater threat to them than breast cancer,” says WilliamsPaisley. “Even if you’re not currently affected by dementia, you probably will be—as a patient, a family member or friend.” She is particularly interested in helping the 15 million caregivers like her. “Many are overwhelmed and physically sick from the grueling work of tending those with dementia,” she says. “I want to rally support for more research to find a cure.” Visit alz.org to learn more about Alzheimer's and join Williams-Paisley's fight.

CORBIS

MAY 10, 2015 | 9

Then came the middle-of-thenight phone call every parent dreads. Jack, a sophomore in college, had been assaulted outside a bar near campus and rushed to the hospital with a traumatic brain injury. “A lot of people were there that night, but the pin dropped on him,” says Bridges. She rushed to Maryland, sobbing into her

“new normal” until Jack was well enough to be on his own again. When she wasn’t flying back and forth across the country visiting Jack, Bridges was busy working and caring for Owen, who stayed in her husband’s care whenever she left town. “Caring for Owen isn’t easy,” says Bridges. “Parents of autistic kids often say that going to work is the easy part.”

thing to say, but it’s how I felt,” she confesses. Sleep eluded her. She sought counseling and was diagnosed with post-traumatic stress disorder.

"It Looked Like Narnia" Bridges and Oxley found solace riding their Harley through the Ramona grasslands on the outskirts of San Diego. “We were

Oxley’s second question probed even more: “If you could do anything, what would it be?” Bridges’ answer: “I would do something for our tribe.” She decided it was time to heed the feeling she’d had all those years ago. “I made a plan to peel out of corporate America that spring,” she says. The couple bought the Wildlife Research

Food Historian Alice Randall: Helping Black Women Eat Better

Jessica Seinfeld: Helping Parents Break the Cycle of Poverty

“My goal is to be the last fat black woman in my family," declared author and food activist Alice Randall (middle) in a 2012 New York Times op-ed piece. Her daughter, Caroline Randall Williams (left), age 27, was delighted. “She had long worried about my health and was thrilled at my desire to change the way I eat,” says Randall, 56. Williams showed her how it could be done without forgetting or blaming their family’s traditions, and the result is their new book, Soul Food Love: Healthy Recipes Inspired by One Hundred Years of Cooking in a Black Family (Clarkson Potter). The joint mother-daughter project explores the complicated relationship black women have with food. “We worked together to solve a problem,” says Randall. “Caroline is the present, I am the past , and, together, we have made a new future.”

As the daughter of a social worker, Jessica Seinfeld (left), 43, the wife of comedian Jerry Seinfeld, knows childhood poverty is no laughing matter. In 2001, she founded the nonprofit organization Baby Buggy to provide childcare gear, parenting support and educational services to families in need with the goal of breaking the cycle of poverty that so often follows from one generation to the next. Baby Buggy's new Fatherhood Initiative was launched when she spotted the special needs of dads. "The men we serve are trying to lift themselves up and lift their families up," says Seinfeld, the mother of three. "They have a lot that they struggle with."

Eat healthier with Williams' recipe for Nicoise salad on page 14.

blanket for the entire flight, not knowing if Jack would make it through his first surgery. Upon arrival, she was told he had only a 10 percent chance of survival. Miraculously, he did make it through the surgery, and over the next few weeks, she spent every hour at his bedside. “I wanted to be there if he blinked or moved his finger,” she says, her voice quivering. Jack stunned doctors when within weeks he made enough progress to be transferred to a rehabilitation hospital. Bridges was elated. She and Jack’s father, who lived in New York, traded off, spending one week with their son and one week at home, creating a

Back in Maryland, Jack started walking and talking—his doctors called it an extraordinary recovery. But seizures regularly sent him back to the hospital. He endured several surgeries that left his skull slightly disfigured. Eventually, Bridges began to unravel. It wasn’t a slow and steady dismantling. It was more of an electric shock. “It’s as if I’d been holding my breath emotionally and suddenly all my fears came pouring out,’” she says. While she was keeping up appearances, she was completely stressed out. She couldn’t help thinking, We already have brain issues in our family, why not somebody else? “It’s a terrible

Go to babybuggy.org to find out more.

closet cowboys,” she says. It was during one of those rides that the couple first laid eyes on the Wildlife Research Institute. The unkempt, 10-acre property consisted of little more than a no-frills 1952 ranch-style house, a couple of barren barns and a six-car garage that had been converted into a lecture hall. “But it looked like Narnia from the road,” recalls Bridges. Later, sitting in their suburban backyard, ruminating over Jack’s injuries and all of the challenges before them, the idea for Capability Ranch finally took off. “Tony asked, ‘If the pin dropped on you today, would you be happy?’ The answer was categorically ‘no.’”

Institute property, sinking their savings into refurbishing it into a retreat that would accommodate disabled youth, especially those suffering from brain disorders and traumas. Soon they learned there was a brain injury recovery center down the road. “What are the odds?” says Bridges. “If that wasn’t a sign, I don’t know what was.” Today, Bridges plans to coordinate outings and activities with its residents, adding them to the growing list of friends, neighbors and volunteers who are helping the ranch succeed. “Neighbors drive by honking and say, ‘You guys are doing amazing things with this property!’ We get calls

10 | MAY 10, 2015

RANDALL & DAUGHTER BY PENNY DE LOS SANTOS; SEINFELD BY CARLY ERICKSON/BFANYC/SIPA USA/NEWSCOM

The Wake-Up Call

Kimberly Williams-Paisley Actress, writer, director, mother, daughter

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every day from people wanting to donate animals, supplies or their time. It’s incredible.” Last summer, Jack was well enough to complete an internship in San Francisco. Before heading back East, he visited the ranch for the first time and fell in love with it. “He said, ‘Mom, this is amazing. You’re

Gwen Samuel: Making It Safe for Kids to Walk to School When Gwen Samuel, 48, a single mother of four, realized the kids who walked to school in her Connecticut neighborhood didn’t have a safe route that was free of traffic, snow and ice, she created the Meriden Kids Walk Safe Coalition. “School districts think of buses when they think of transportation, but lots of kids walk and ride their bikes to school,” says Samuel. “It’s important we make sure roads are clear and sidewalks are shoveled.” Today the Walk Safe initiative has created walkability checklists and safe route listings as well as lobbied against budget cuts that threatened crossing guards' jobs. But that’s not all this die-hard defender of equal access to education has accomplished. As the founder and president of the Connecticut Parents Union, Samuel successfully introduced Connecticut’s “parent trigger” law, which allows parents to make recommendations regarding administration changes in lowperforming schools. Check out ctparentsunion.org for more information.

12 | MAY 10, 2015

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perhaps a petting zoo. Whatever happens inside, it’s now known as the Jack Shack Activity Barn, in honor of the young man whose life inspired it. “We’re trying to create programs specifically for "Loveyabunches" those affected by brain disorders,” Doctors were pleased enough says Bridges. That includes quarwith Jack’s progress for him to terly events for caregivers too. return to school last fall. Bridges “Research shows the stress level of stayed busy doing consulting work these caregivers is akin to soldiers while preparing the ranch to open returning from combat.” and flying out to see Jack whenRight now, there are enough ever she could. funds to host activities two days a Last November, week, but Bridges Jack was set to hopes to turn that “If you could into five soon. give a speech at his fraternity’s annual do anything, “Eventually we Red Carnation want to do therawhat would peutic activities Ball, which was raising funds for it be?” Bridges’ with animals, and the hospital that perhaps introduce answer: “I would the kids to sustainhad saved his life. Bridges and Oxley farming,” she do something able were also invited, says, referring to and just before for our tribe.” the horses, rabtheir flight took bits and hens that off, she texted also call the ranch Jack to see if he was up for a latehome. “Overnight camping trips night bite. There was no reply. in the dry creek bed would be She sent another text that said, great too.” “loveyabunches,” a sweet, simple For now she takes things one reminder she and Jack had fallen day at a time, a lesson she learned into the habit of writing, almost from watching Jack fight back as if it was a hashtag. By the time from his injury. Days now begin the plane landed and she fired with a full hour of reflection up her phone again, there were on an old porch swing outside several missed calls. When she the ranch house, where she sits finally reached his best friend, she with her Lab, Custard, and a learned Jack had laid down for a cup of coffee. “You know those nap earlier that day and died in inspirational quotes about living his sleep. His friends found him in the moment that go around in his bed hours later. social media?” says Bridges. “I’m Losing Jack just a couple of really doing that now for the first months before opening Capabiltime in my life and it’s because ity Ranch made the realization of of Jack.” Bridges’ dream bittersweet. Today the barn used for line dancing may Visit capabilityranch.org for more be a dance hall, but tomorrow it information about the nonprofit that may morph into an art studio, or relies almost entirely on donations.

Table Around the

MOTHER- DAUGHTER AFFAIR I

in the right place,’” Bridges recalls. “I told him it was because of him that I’d found the courage to open the ranch. This was the gift in the tragedy.”

oul Food Love: Healthy Recipes Inspired by One Hundred Years of Cooking in a Black Family (Clarkson Potter) is a labor of love by Alice Randall, author of The Wind Done Gone (Mariner Books), and daughter Caroline Randall Williams, a poet and teacher. It shows how a little creativity and smart ingredient swaps can take a century’s worth of family recipes and make them healthier. Case in point: Williams’ remake of her grandma Joan Marie Bontemps Williams’ Nicoise salad recipe.

JOAN’S NICOISE SALAD 3 Tbsp red wine vinegar 2 Tbsp Dijon mustard 1-2 Tbsp olive oil Salt and pepper 16 asparagus stalks 1 head romaine lettuce, torn into bite-size pieces

2 hard-boiled eggs 2 large tomatoes, wedged 1 large new potato, boiled and cut into 1-inch chunks 2 (2-oz) cans anchovies 2 (5-oz) cans tuna, drained 4 pickled okra

1. Whisk vinegar, mustard and olive oil together; season with salt and pepper. 2. Cook asparagus in salted water until crisp, about 3-5 minutes. Cool under cold running water. Drain well. 3. Divide lettuce among 4 plates. Slice eggs crosswise. Arrange egg slices along 1 edge of each plate. Divide tomatoes and potato evenly. Place 4 asparagus stalks across top of each salad, then add about 5 anchovies, one-quarter of tuna and 1 pickled okra. Drizzle with dressing. Serves 4. Adapted from Soul Food Love: Healthy Recipes Inspired by One Hundred Years of Cooking in a Black Family. Copyright © 2015 by Alice Randall and Caroline Randall Williams. Photographs copyright © 2015 by Penny De Los Santos. Published by Clarkson Potter, an imprint of Penguin Random House, LLC. Visit

Parade.com/soul for more recipes.

14 | MAY 10, 2015

Ask Marilyn By Marilyn vos Savant

The Hubble Space Telescope “pictures” are so beautiful. But if we could take a spaceship to these same places, what would they look like? —C.A., Newport, Mich. We would be disappointed. The images were produced by combining sets of raw black-andwhite data (not photos) that included much physical reality the human eye cannot see at all. For example, we can’t see X-rays or gamma rays passing through space, but in the images, they are depicted by glorious colors. Nor can we see various gases here on Earth, yet invisible gases in space are represented vividly. In sum, the Hubble images are a combination of great science and great art.

Numbrix

Complete 1 to 81 so the numbers follow a horizontal or vertical path—no diagonals.

Send questions to marilyn @ parade.com MAY 10, 2015 | 15

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DID YOU TAKE YOUR VITAMINS TODAY? 15VI0013_Header_8.375x.625_Vitamin_Angels_May.indd 1

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MUST-HAVE

VITAMIN E BRAIN

NUTRIENTS FOR WOMEN

Even if you eat well, you may be missing these essentials for good health. Here’s how to get your daily fill of the nutrients you need.

CHOLINE LIVER

POTASSIUM HEART

By Marygrace Taylor

Potassium

Why it matters Only 1 percent of women consume enough potassium, a mineral that helps cut your risk for heart disease and stroke by lowering blood pressure. In fact, one analysis of nearly 250,000 adults found that increasing potassium intake by just 1,600mg per day slashed stroke risk by 21 percent. The good news? “Most fresh fruits and vegetables have 300mg to 400mg potassium per serving,” says Frances Largeman-Roth, RD, author of Eating in Color (Stewart, Tabori and Chang). How much you need 4,700mg daily Best food sources Swiss chard, lima beans, sweet potatoes, bananas and cantaloupe

VITAMIN D BONES

VITAMIN B12 NERVOUS SYSTEM MAGNESIUM IMMUNE SYSTEM

MARIO GRIGOLLO/ISTOCK PHOTO

ood for you for reaching for the vitamin C-rich citrus and calcium-fortified cereals. You may even pop a fish oil supplement every day. But if you’re like the average woman, especially those 50-plus, you still may be missing some crucial nutrients in your everyday diet: vitamins and minerals that offer protection from cancer, Alzheimer’s and diabetes, to name a few. And while a multivitamin is a good idea, it might not contain high enough amounts of these six nutrients. Here’s what you need to round out your diet—and how to get more of each one.

HELP A CHILD WITH EVERY 15VI0013_Header_8.375x.625_Vitamin_Angels_May.indd 2

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Fill up on fresh produce to boost your potassium intake.

Vitamin E

Why it matters Consider it brain food. New research suggests that vitamin E may protect against what are called white matter lesions—small clumps of dead cells—that are linked to heightened Alzheimer’s risk. The vitamin is mostly found in foods high in fat, though, which means you could be missing out if you’ve reduced your intake of even healthy fats. To make room for more E-rich foods, focus on cutting out sources of empty calories in your diet instead, such as added sugars often found in packaged foods, Largeman-Roth says. How much you need 15mg daily Best food sources Sunflower seeds, almond butter and hazelnuts

100 MILLION

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When you buy vitamins or supplements at Walgreens, we’ll donate a portion of sales to Vitamin Angels. Together we can help provide life-changing vitamins to 100 million children in the U.S. and around the world. *Walgreens will donate 1% of participating products’ retail sales made 5/23/14-12/31/17 to Vitamin Angels.

Choline

Why it matters An essential micronutrient, choline supports the liver’s natural detoxification process (no juice cleanse necessary!). Some research also suggests that getting enough choline could reduce your risk for breast cancer. But unfortunately, most women over age 50 take in only half their daily quota. How much you need 425mg daily Best food sources Eggs (particularly the yolks), salmon and Brussels sprouts

Vitamin B12

Why it matters B12 keeps your central nervous system in working order, which is why too little can lead to numbness, weakness and anemia. But adults over 50, as well as those with digestive disorders such as celiac disease, tend to have trouble absorbing the vitamin, Largeman-Roth says.

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Because it’s found mostly in animal-based foods, vegetarians and vegans also could fall short. How much you need 2.4mcg daily Best food sources Yogurt, shrimp and chicken or, for vegan options, fortified breakfast cereals and nondairy milks

Magnesium

Why it matters “More than 300 of the body’s biochemical reactions require magnesium,” says Tina Ruggiero, RD, author of The Truly Healthy Family Cookbook (Page Street Publishing). For instance, magnesium helps reduce your chances of hip fracture, keeps your immune system in fighting form and plays a role in staving off diseases such as diabetes and metabolic syndrome. Still, research suggests that nearly half of all adults may be deficient—particularly those who eat a gluten-free diet, as whole grains are a significant magnesium source. How much you need 320mg daily Best food sources Spinach, cashews, avocado, brown rice and black beans

Vitamin D

Why it matters Vitamin D works with calcium to keep your bones strong and reduce your chances of developing osteoporosis. There’s some evidence that it may help prevent depression and cognitive decline, particularly in older adults. But because it’s only found in a few foods, most of us don’t get nearly as much as we should, says Ruggiero. How much you need 600IU daily Best food sources Salmon, eggs, fortified milk (dairy and nondairy), fortified yogurt and fortified orange juice

In many places, getting enough nutrients means the difference between thriving and merely surviving.

DO YOU NEED

PHOTO BY ISTOCK PHOTO

s we age, our bodies are less efficient at processing protein’s amino acids, so we may need more protein to promote healthy muscles, Frances Largeman-Roth, RD, says. A 150-pound woman should get around 68g per day from a mix of lean animal sources, such as chicken or turkey (four ounces has 35g), and plant sources, such as beans (most varieties are 15g per cup).

MORE PROTEIN?

Vitamin Angels helps at-risk populations in need—specifically pregnant women, new mothers and children under 5—gain access to lifesaving and life-changing vitamins and minerals. Purchase any vitamins or supplements at Walgreens, and we’ll make a donation.* *Walgreens will donate 1% of participating products’ retail sales made 5/23/14-12/31/17 to Vitamin Angels.

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