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Category: Healthy Living

TRI for T1D!!!!!

TRI for T1D!!!!!

Good Afternoon Everyone!

Please read this important message from Beau about our TRI for T1D.

Get ready to put your reading glasses on because here is the second reminder to sign up for McKinley’s 1st annual TRI for T1D! As you may or may not remember from the first email, the triathlon will take place on Thursday, August 4. The triathlon will consist of an 800-meter row, an 8-mile bike (performed on a spin bike), and a 2-mile outdoor run. All proceeds and donations go to JDRF.

Now, there are several ways to donate:

  • BY PARTICIPATING! There is a $40 entry fee which comes with a free T-shirt! If you plan to participate, YOU MUST REGISTER BEFORE THURSDAY, JULY 14. (You can register here).
  • BUYING A SHIRT. You are still able to purchase a shirt for $20, even if you are unable to participate in the actual triathlon. ALL SHIRT ORDERS MUST BE PLACED BY THURSDAY, JULY 14.  We will be ordering women’s tank tops and men’s t-shirts. See attachment to view the front and back of the shirt.
  • SPONSORSHIP!Let’s say you are unable to participate, but have a friend that you are rooting for, SPONSOR THEM! Any donations are accepted and appreciated. A full list of participants will be sent out in the upcoming weeks.

NOTE: When donating, you will be redirected to the JDRF McKinley Team page, this is where you can donate. If you are participating, be sure to send myself or Meredith a confirmation email letting us know that you have paid your fee. Also include, your shirt size and which heat you would like to participate in. Your heat options are 4:30pm, 5:00pm, 5:30pm, 6:00pm.

Annoyed yet? Stressed yet? Wondering when you’ll have time to train? Come join Meredith and I for one of our daily workout classes. Be sure to check your 320 Fitness Calendar for dates and times of all of our offered classes!  If you’re not able to make it to one of the classes, you’re welcome to come and use the fitness centers with spinning bikes, treadmills and rowing machine at your leisure.  See below for the hours you’ll be able to access the fitness centers:

Monday – Friday     6:00am – 8:00pm

Saturday                7:30am – 5:30pm

Sunday                   7:30am – 3:30pm

If you happen to be inside the building after these hours, you will need to exit out one of the stairwell doors.

BBQ’s, Camping, Outdoor Sports… SUNSCREEN!!!!

BBQ’s, Camping, Outdoor Sports… SUNSCREEN!!!!

Good Morning Everyone!

 

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WHOA!!!!  This is a really long email…I know.  However, there is a lot of valuable information about staying safe while in the sun. According to the American Cancer Society, skin cancer is by far the most common type of cancer so we need to be diligent about sun safety for ourselves and our families – SAFETY FIRST.  If you don’t have time to read this now, I encourage you to save it for later and make sure you’re ready for that beautiful sun!

 

Some of us are coming into a season of BBQ’s, camping, outdoor spots and well…just being outside as much as we can.  Others, like our McKinley family in the south, have been enjoying the sun for most of the year.  As you start to make your summer plans, make sure you plan to protect your skin as well.  Our skin is our largest organ and it is so important to protect it from harmful UVA and UVB rays but we also need to protect our bodies from many harmful chemicals that are found in many sunscreens.

 

Our bodies absorb what we put on our skin, some experts say up to 60%.  Just like we read the nutrition label on the foods we eat, it’s important to read the ingredient list on the skin care products we put on our skin and our kids.  I think it’s important to be aware of what to look for when choosing a sunscreen for yourself and your family.  We need to look beyond the number of SPF in the sunscreen and start basing our decision on what the ingredients are.

 

Here are three examples of the chemicals you want to avoid:

 

Parabens: They are used as a preservative and you will recognize them on the ingredient list as the following, methylparaben, propylparaben, ethylparaben, butylparaben, and benzylparaben.  The problem is, researchers have discovered that parabens mimic the female hormone estrogen. For men this means a possible increase in body fat and decrease in muscle mass.  For women, too much estrogen can put you at a higher risk for breast cancer.

 

Oxybenzone: Most commonly found in the sport sunscreens. It can penetrate the skin, enter the bloodstream and act like estrogen in the body.

 

Retinyl palmitate: This is a form of vitamin A. Night creams with this chemical may help skin look more youthful. But on sun-exposed skin, according to government studies, it may speed up development of skin tumors and lesions.

 

Below is a list of 12 toxic and carcinogenic compounds found in common beauty and skin care products:

http://blog.naturalhealthyconcepts.com/wp-content/toxic-skin-infographic.png

 

 

Many of you are probably aware of the many health benefits that come from Vitamin D.  It has been linked to cardio-vascular health, diabetes, obesity, fibromyalgia, mental emotional health, digestive health and the list continues to grow.  The only way your body can successfully manufacture Vitamin D is with 10 min of direct sun exposure…without sunscreen.  Most, if not all of us accomplish this by getting in and out of our cars and walking to our destination.  If you are going to be in direct sunlight for longer than 20min, sunscreen is definitely recommended.

 

2 Reasons to Wear Sunscreen:

  1. To prevent your skin from aging prematurely
  2. To help decrease your risk for skin cancer

 

EWG (Environmental Working Group) creates a sunscreen guide every year.  They examined 1,700 products this year and the products they deem safe are based on how effectively they can protect our skin from UVA and UVB rays, the ingredient list and the SPF #.

 

Click on the link below for their full list of 217 sunscreens they would recommend and why.  Below the link I have listed 9 of the least expensive products you can find on amazon and other local retailer stores.

http://www.ewg.org/2015sunscreen/best-sunscreens/best-beach-sport-sunscreens/

 

  • Alba Botanica Very Emollient Mineral Sunscreen, Fragrance Free, SPF 30  ($2.32/ounce)
  • Alba Botanica Very Emollient Mineral Sunscreen, Kids, SPF 30 ($2.65/ounce)
  • derma e Antioxidant Natural Sunscreen, Body, SPF 30 ($2.82/ounce)
  • Earth’s Best Mineral Sunscreen Lotion, SPF 30 ($1.79/ounce)
  • Goddess Garden Everyday Natural Sunscreen Lotion, SPF 30 ($2.82/ounce)
  • Jason Sun Mineral Sunscreen Lotion, SPF 30 ($2.13/ounce)
  • Safe Harbor Natural Suncare Sensitive Lotion Sunscreen, SPF 30 ($2.50/ounce)
  • Tropical Sands All Natural Biodegradable Sunscreen, Coconut Scent, SPF 30 ($2.49/ounce)
  • The Honest Company Sunscreen Lotion SPF 30 ($2.33/ounce) –

 

Through my own quest to find the right sunscreen for my daughter and myself, I have been very pleased with the brand “Kiss My Face”.  We use the SPF 30 and it is paraben, nanoparticle, artificial color and fragrance FREE!.  I have found it at Target, Whole Foods and online at amazon.

Click the link below to help determine what SPF would be most effective for you:

http://www.paulaschoice.com/expert-advice/sun-care/_/which-spf-number-should-you-use#Rating

 

Below are sunscreen ‘How To’ tips according to the American Academy of Dermatology:

https://www.aad.org/dermatology-a-to-z/health-and-beauty/general-skin-care/sun-protection/how-to-apply-sunscreen

1                    Choose sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays.

2                    Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.

3                    Use enough sunscreen. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin.

4                    Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard-to-reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide-brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15.

5                    Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating.

 

I hope you plan lots of fun activities this summer – plan to protect your skin too!!

It’s Time for Outdoor Cookouts – YAY!!!

It’s Time for Outdoor Cookouts – YAY!!!

Good Morning Everyone!

 

Memorial Day Weekend is upon us and it’s the perfect weekend to kick off BBQ’s and cookouts!!  We all have our favorite things we like to grill whether it’s chicken, steak, burgers, fish or even some deliciously marinated Portobello mushrooms!!  Side dishes can be a bit tricky if you’ve decided to eat healthier but you still want to enjoy some of your favorites.  So, below I will list a few healthified favorites but I would also like to encourage you practice mindful eating.  WHAT?!?!?!  Yes, mindful eating…it’s more than just seeing food and accepting in your mind that you love it and are going to eat it.

During any meal you eat, try these 2 things:

  1. Chew each bite of food at least 10x (If you read the email I sent out last week you would’ve learned the recommended amount of times we should chew our food is 30!!!  We need to start somewhere though)
  2. Put your fork down in between bites instead of being tempted to shovel the next bite of food in as soon as possible.  Enjoy the taste of your food and the company you are with!

Recipes!

Zucchini Rice Casserole: http://www.eatingwell.com/print/7593

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Macaroni Salad: http://www.eatingwell.com/print/17418

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Country Potato Salad: http://www.eatingwell.com/print/7348

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Deviled Eggs: http://www.eatingwell.com/print/7008

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Enjoy a safe and deliciousy healthy holiday weekend!!!!!!  Don’t forget about sunscreen!

How Many Times Do You Chew Your Food???

How Many Times Do You Chew Your Food???

Good Morning Everyone!

How many times do you chew your food…or maybe I should ask, when was the last time you payed attention to chewing your food??  It might seem trivial to pay attention to the amount of times we chew our food but it can make a big difference with your digestion and weight loss or maintaining a healthy weight.  Check this out:

  • How many times SHOULD we chew each bite of food for optimal digestion?
    • 30x seems to be the most agreed upon #
    • How many times does the average American chew each bite of food?
      • 2 – 4x (It’s true!  I fell into this statistic too! Yikes)
      • What are the benefits of chewing our food more than 4x?
        • Dr. Mercola wrote an article about the benefits of chewing our food 30 + times and would recommend taking 5min to read it if you’re interested in improving you digestion or losing weight.  Here are the 7 benefits he outlines: http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx
          • Absorb More Nutrients and Energy From Your Food
          • Maintain a Healthy Weight
          • Your Food Gets More Exposure to Your Saliva (necessary digestive enzymes are found in your saliva)
          • Easier Digestion
          • It’s Good for Your Teeth
          • Less Excess Bacteria Lingering in Your Intestines
          • Enjoy and Taste Your Food

Give it a try today.  You may not chew bite 30x but I want to encourage you to try 10-15x each bite and I want you to make a mental note of these 3 things and the end of your meal:

  1. Did I eat less because I chewed more?
  2. Did I enjoy my food more because I tasted more of it?
  3. How does my stomach feel?  Any different from yesterday after my meal?

Take time to enjoy your food and be mindful about what you eat:-).

Yours in Health and Wellness,

Meredith

Declutter Your Mind

Declutter Your Mind

Happy Friday Everyone!!
I came across this article on LIfehack Daily and thought we could all benefit from this idea of decluttering our minds :-).  The author talks about Bright Line Rules and how they can effectively help us reach our personal and professional goals.  Depending on who you are, some of you may have checked out as soon as you read the word “Rules”, but before you do, I want to make sure you realize these are “Rules” you choose for yourself to help you find success in all aspects of your life.  It’s a simple thing to do and it can be incredibly effective!
“A bright-line rule refers to a clearly defined rule or standard. It is a rule with a clear interpretation and very little wiggle room. It establishes a bright line for what the rule is saying and what it is not saying”.
Below are a few examples of some Bright Line Rules but I would encourage you to take 5min to read the article, I think you’ll find it very useful:-).
Bright Lines to help you reach your goals:
•    You might say “I want to lose weight and have more energy” – How?
o    Bright Line – I run for 30min every Monday, Wednesday and Friday
•    You might say “I want to save more money for retirement” – How?
o    Bright Line – I put $200 in my retirement fund monthly
•    You might say “I want to spend more quality time with my spouse or significant other” – How?
o    Bright Line – Once a week we go out for dinner or plan something fun that we both enjoy without any distractions

Bright Lines to help you break bad habits:
•    You might say “I want to cut back on my sugar consumption” – How?
o    Bright Line – I don’t drink soda or energy drinks
•    Read the article for another great example
How Bright Lines Unleash Your Hidden Willpower:
“First, bright lines shift the conversation in your head from one of sacrifice to one of empowerment. When you don’t have a bright line established and you choose not to do something, the tendency is to say, “Oh, I can’t do it this time.” Conversely, when you do have a bright line clearly set, your response can simply be, “No thanks, I don’t do that.” Bright lines help you avoid making just-this-once exceptions. Instead, you are following a new identity that you have created for yourself.
Second, by establishing clear decisions in your life, you conserve willpower for other important choices. Here’s the problem with trying to make daily decisions in muddy water: Without bright lines, you must decide whether a situation fits your standards every time. With bright lines, the decision is made ahead of time. Because of this, you are less likely to suffer from decision fatigue and are more likely to have willpower left over for work, relationships, and other health habits”.

 

Lifehack Daily Declutter Your Mind

 

Yous in Health and Wellness,

Meredith

Upcoming Races and Events to Get Involved In!!!

Upcoming Races and Events to Get Involved In!!!

Hi All!

Spring is here and so are MANY events and races!

  1. Heart Walk – Saturday May, 7th  at EMU at 9:30am.  If you would like to donate or participate in the walk, click the following link: AHA Team McKinley If you are not able to participate in the walk on the 7th , there will be a group of us walking or running a 5k on Friday May, 6th at 12:00pm.  Email me to let me know if you are going to participate.
  2. March of Dimes, March for Babies – Sunday May, 15th at Hudson Mills Park at 11:00am.  Click the following link to donate or participate in the walk:http://www.marchofdimes.org/michigan/events/10268_3137313936.html
  3. 2nd Annual Recovery Walk for Awareness – Saturday May, 21st at 11:00am at Liberty Square.  Click the following link for more information about the event:https://signedevents.com/united-states/ann-arbor/2nd-annual-recovery-walk-for-awareness/
  4. 43rd Annual DXA2 (Dexter/Ann Arbor Run) – Sunday June, 5th.  Start times are different depending on the event.  There is a 5k, 10k and ½ marathon you can choose to participate in!  Please email me to let me now you are participating – we have a group of people who have committed to participating in the 5k and 10k…the more the merrier!! Click the following link to register: http://www.dxa2.com/contents/registration
  5. The Longest Day, Ann Arbor Nusteppers for Alzheimer’s Association – Monday June, 20th.  Come join me on a Nustep as we raise money for the Alzheimer’s Association and keep a Nustep in motion from sunrise to sunset.  I will get back with you on the specific time Team McKinley will be going to participate.  If you would like to donate, click the following link:http://act.alz.org/site/TR?fr_id=8480&pg=informational&sid=22697