Bronze, don't burn this summer

Here's the low down on sunscreen before you slather it all over your body. It might shock you to find out some of the most common sunscreens, maybe even the one you use at home, may actually be doing more harm to your body than good. Environmental Working Group (EWG) puts out information on the best and worst sunscreens based on various environmental or health reasons and the 2015 best and worst are here. They’ve broken down all the sunscreens on the market. (You can go directly to EWG website for more detailed information of each sunscreen.)

Over 200 sunscreens meet the EWG sunscreen standards, which rate sunscreens based on ingredients and marketing tactics. You can find all of these sunscreens here. They are rated on a 1 to 10 scale with 1 being the best score available and 10 being the worst. Of the 200+ sunscreens meeting the standards, I only recognized the following three: Bull Frog brand Ultimate Sheer Body Sunscreen, SPF 30; Burt’s Bee’s Sunscreen Stick, SPF 30; and Yes to Cucumbers Natural Sunscreen Stick, SPF 30. You will definitely be shelling out more money for a good quality sunscreen, but “you get what you pay for.” Unfortunately, the hall of shame has many names I’m familiar with including many kinds of Coppertone, Banana Boat, NO-AD, and Neutrogena.

Here are a few things to keep in mind while searching for your sun protection this year. SPF stands for sun protection factor and more specifically it is protecting from the sun’s UVB rays (the rays from the sun responsible for the actual burn). According to the FDA, SPF numbers really hit their max protection around SPF 50 so beware of those companies marketing their product for ultra sun protection at crazy high SPF.  When these products have high SPF’s people can think they can stay in the sun way longer than they should. Also, beware of the marketing lingo used to draw you in, make sure you read the back. Some sunscreens claim they are “all natural” or “hypoallergenic”, but, actually contain harsh chemicals that may irritate or damage the skin. A few things to look for are oxybenzone (acts like a hormone), retinyl palmitate, and avoid the spray sunscreens in general due to the aerosol and if feels like you inhale more than actually gets on your skin.

Read this article on the EWG website: CDC finds toxic sunscreen chemical in 97% of Americans

Other ways to protect yourself from the sun in addition to sunscreen:

• Wear lightweight clothing that covers your arms and legs
• Try to avoid getting burned by not spending long bursts in the sun at once
• Always wear sunglasses to protect your eyes
• A hat with a brim also helps protect your eyes and a great deal of your face
• Shade is your friend, find shade
• The lighter your skin the more caution you should take in the sun, but everyone needs sun protection... even you, ya you.
• Keep babies out of the direct sun, while they're growing any of the chemicals in sunscreens are too harsh for their baby skin

What are Whole Foods?!?!

Everyone's taking about whole foods... well what exactly are whole foods?

Whole foods are foods as they are found in their form in nature. They contain flavor and ingredients that nature intended. They are free of artificial flavors and colors as well as added chemicals which are used to increase shelf life of processed foods. Since whole foods have been minimally processed, they provide more natural ingredients such as vitamins, minerals, and fiber.

FRUITS

Fruits are most flavorful and nutritious when they are eaten in season. Eat a variety of organically grown fruits to coincide with the change of seasons. Fruit selections include: apples, apricots, avocados, bananas, berries, cherries, grapes, grapefruit, guavas, kiwis, mangos, melons, oranges, papayas, peaches, persimmons, plums and pomegranates.

VEGETABLES

Vegetables are also most nutrient-dense and flavorful when organically grown and in season. It is important to include both raw and cooked vegetables in your diet. Raw vegetables are higher in vitamin, mineral, and fiber content. Cooked vegetables are easier to digest. Vegetable selections include: artichokes, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, chard, collard, cucumbers, eggplants, kale, lettuce, mushrooms, parsnips, peppers, potatoes, pumpkins, radishes, rutabagas, spinach, sweet potatoes, turnips, and yams. Sea vegetables such as arame, dulse, hiziki, kombu, nori, and wakame, are good sources of minerals.

GRAINS

Whole grains contain more natural vitamins, minerals, protein, and fiber than refined grains. In addition to whole wheat, whole grains include amaranth, barley, brown rice, buckwheat (kasha), bulgur (parboiled, dried, cracked wheat), couscous (coarsely ground steamed wheat), millet, oats, polenta (coarse cornmeal), quinoa, rye, and wild rice. It is important to eat a variety of grains in your diet. This helps prevent allergies to wheat, which is the most widely consumed grain in the United States. Health food stores and a growing number of grocery stores carry products such as pasta, breads, cereals, and pancake mixes that are made from a variety of grains.

LEGUMES

Legumes are seeds that are grown in pods. They include beans, lentils, peas, and peanuts. They are a good source of both protein and fiber. Many nutritious products are made from soybeans including tofu, tempeh, garden burgers, and soy milk. Other beans include adzuki, black, broad (fava), butter, garbanzo (chickpeas), kidney, lima, navy, pinto, and black-eyed peas.

NUTS AND SEEDS

Nuts are most healthy in their raw, natural form. This does not include nuts that have been salted, sugarcoated, or roasted. Roasting of nuts decreases their content of minerals and B vitamins. Choose nut butters that have not been hydrogenated. This process alters the monounsaturated oil in nuts forming cholesterol raising saturated fats. Pumpkin, sunflower, and sesame seeds are good sources of protein, minerals, and vitamin E.

SWEETENERS

Refined white sugar can be substituted with less refined sweeteners that contain some nutritional value. Examples include: honey, molasses, pure maple syrup, barley malt syrup, brown rice syrup, date sugar, dried can juice, or fruit juice concentrate

SEAFOOD

Seafood is a good source of protein. It also contains various vitamins and minerals depending on the type of seafood. Some sea foods such as haddock, mackerel, salmon, sardines, and trout contains beneficial omega-3 fatty acids. These omega-3 fatty acids may raise protective HDL cholesterol and guard against heart disease. They also are important for proper brain, eye, hair, and skin development. Some research studies suggest that omega-3 fatty acids may also help to protect against and treat certain auto-immune disease such as rheumatoid arthritis due to it's anti-inflammatory properties.

MEATS/POULTRY/EGGS/DAIRY

Animal food sources are most healthy when the animals have been raised without antibiotics and added hormones and other toxins. In addition, choose animal products from animals that have been raised without cages. Cage-free animals experience healthier, less stressful living environments this affects the quality of food they produce. There are a growing number of dairy alternatives. They include: almond milk and cheese, rice milk, soy milk, cheese and yogurt, brazil nut cheese, nutritional yeast, and tofu sour cream. Other foods high in calcium include dark leafy vegetables such as kale, collards, and mustard greens; sea vegetables and beans.

OILS

Use monounsaturated oils such as olive and canola (rapeseed) oil for sautéing foods because they are more stable on high heat. Polyunsaturated oils such as sunflower, safflower, and sesame, less heat stable oils, can be added to foods after it has been cooked or used in salad dressings. “Cold-pressed” oils are best because the slow-turning presses that crush out the oil generate little heat so the vitamin E and antioxidants are not destroyed. Heat-pressed oils are treated with petroleum-derived solvents and are bleached and deodorized. Deodorized oil is pale and very bland tasting. Oils should be stored in a dark place or even in the refrigerator to prevent spoilage due to oxidation from heat and light. Beneficial omega-3 fatty acids are found in canola, flax, soybean, and walnut oils.

SEASONINGS

Seasonings enhance or add flavor to food. Whole food seasonings include herbs such as basil, chili peppers, cilantro, dill, garlic, lemon, lime, mint, onion, orange zest, parsley, rosemary, sage, and an insane amount of culinary herbs. 

Adapted from BCNH handout.

Disclaimer:  Information is for health education only and is not meant to diagnose, treat, or cure any disease or medical condition. Always see your health care provider for proper diagnosis and treatment. Information on herbs and supplements has not been evaluated by the FDA

 

Try warming socks next time you're getting a cold

Try throwing these cold socks on your feet next time you start to come down with anything from a headache, cold, stuffy nose and so much more.This treatment acts to reflexively increase the circulation and decrease congestion in the upper respiratory passages, head, and throat.  It has a sedating action and many people report they sleep much better while wearing the socks. It has also been known to be effective for pain relief and increases the healing response during acute infections thus possibly increasing healing time.

When to Use:

Sore throat or any inflammation or infection of the throat, neck pain, ear infections, headaches, migraines, nasal congestion, upper respiratory infections, coughs, bronchitis, and sinus infections, basically at the onset of any ailment.

Be careful:

Use with caution in diabetes, Raynaud’s phenomenon or syndrome, arterial insufficiency or advanced intermittent claudication due to the possibility of not feeling temperature extremes. If you are suffering from any chronic condition please check with a physician before trying the warming sock treatment to make sure it will not interfere with your current treatment plan.

Supplies

·       1 pair cotton socks

·       1 pair thick wool socks

·       Towel

·      Shower/Warm bath or warm foot bath

Directions

1.     Take a pair of thin cotton socks and soak them completely with cold water.  After wetting the socks, wring them out thoroughly so they do not drip. You may consider placing them in the freezer for 10-20 minutes (during the duration of step 2) to enhance the cooling effect.

2.     While the socks are cooling, warm your feet in some manner for 5-10 minutes.  This is very important as the treatment will not be as effective and could be harmful if your feet are not warmed first. (Explanation: the vessels in the lower limbs expand when in the warm water. The vessels then contract quickly when the cold socks are placed on the feet.) 

3.     Dry off feet thoroughly.

4.     If needed, remove the cotton socks from the freezer, and bend or thaw them to the point where they can be worn.

5.     Place socks on the feet (can add a menthol rub onto the bottom of feet before the socks the essential oils are absorbed well during the process) and cover the cold socks with a second pair of thick, dry wool socks.  Now time to climb into bed. Bundle up to avoid getting cold.

6.     Keep the socks on overnight. You will find that the wet cotton socks will be dry by the morning. 

Lemon Balm Syrup

 

Lemon Balm, also known as Melissa officinalis , is a sweet, lemony smelling  herb from the mint family. Anyone who has ever grown this herb knows it will soon take over the entire bed, so keep it in a pot unless you’re ok with it taking over. J Lemon Balm prefers a little shade with moist soil, but I can vouch for the fact that it can grow anywhere just fine. Lemon Balm has a wide variety of benefits ranging from helping with digestion, acting as a mild sedative, calming and good for insomnia, anxiety, depression, and it has antiviral properties. Lemon balm is thought to energetically cultivate happiness and bring joy to the heart. Who would not want some Lemon Balm in their life! Here is a delicious Lemon Balm syrup recipe as a way to prepare this amazing herb at home in an easy way. Adding ginger to this great syrup not only adds to it's antiviral properties, but is very warming too. 

What you'll need:

·      Wide mouth jar with lid (amount of ingredients below will depend on jar size)

·      Lemon Balm Leaves

·      Organic Sugar

·      Lemons into rounds

·      Optional: Sliced Ginger Root (Add if you love the zesty kick of ginger)

1. Begin to layer the ingredients in the jar, 1/4" to 1/2" of sugar, lemon balm, lemons (optional ginger). 

2. Repeat step 1 until you get to the top of the jar

3. When the layers reached the top, seal the jar. Place the jar in the cupboard for two weeks. 

4. After two weeks, pull out the jar. At this point the mixture should have liquified. Strain all the syrup out. Now you have a delicious Lemon Balm syrup to add to all of your summer beverages. Not only delicious and relaxing, but also antiviral to keep away the summer bugs!

Principles of Naturopathic Medicine

Naturopathic medicine is a distinct form of health care, whose diverse techniques include both modern and traditional methods of treatment. The principles of naturopathic medicine are part of what distinguishes the naturopathic approach to health care from the conventional approach; and are based on objective observation of the nature of health and disease. The following principles are the foundation of naturopathic medical practice. Naturopathy is more than a medicine, it's a way of life focusing on mind, body and soul connection and wellness.

The Healing Power of Nature  Vis Medicatrix Naturae

Naturopathic medicine recognizes an inherent self-healing process in the body which is ordered and intelligent. Naturopathic physicians act to identify and remove obstacles to recovery and to facilitate and augment this healing ability.

First Do No Harm  Primum Non Nocere

Naturopathic medicine follows three principles to avoid harming the patient:  1) utilize methods and medical substances which minimize the risk of harmful side effects; 2) avoid, when possible, the harmful suppression of symptoms; 3) acknowledge and respect the individual’s healing process, using the least force necessary to diagnose and treat illness.

Treat the Cause  Tolle Causam

Underlying causes of illness must be identified and removed before complete recovery can occur.  The naturopathic physician seeks to identify and remove the underlying causes of illness, rather than to eliminate or merely suppress symptoms.

Treat the Whole Person  Tolle Totum

Naturopathic physicians treat each individual by taking into account physical, mental, emotional, genetic, environmental, social and other factors.  Since total health also includes spiritual health, naturopathic physicians encourage individuals to pursue their personal spiritual development.

Doctor as Teacher  Docere

The original meaning of the word “doctor” is teacher.  One of the main objectives of naturopathic medicine is to educate the patient and emphasize self –responsibility for health.  Naturopathic physicians also acknowledge the therapeutic value of the doctor-patient relationship.

Prevention

Naturopathic physicians emphasize disease prevention, assessment of risk factors and hereditary susceptibility to disease and making appropriate interventions to prevent illness.  Naturopathic medicine strives to create a healthy world in which humanity may thrive.

Photo taken by myself on Orcas Island, Wa

Disclaimer

Disclaimer: I cannot and do not give direct medical advice. Seek prompt medical care for any specific health issues you are dealing with and consult your physician first. The information contained in this online site is intended to provide broad understanding and knowledge, not medical diagnosis or substitute for medical advice.

The information should not be considered complete and should not be used in place of the advice of your physician or other health care provider. Should you have any health care-related questions, please call or see your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read here.

Please consult your doctor, health care provider before using any medication (which may be mentioned in this blog as treatment/management option). The contents of this Blog are for educational purpose and for improving knowledge on health and health related subjects.Please you as at your own discretion.

Thanks! :)