Healthy Living – Page 3 – McKinley Grapevine

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

June 1, 2016 Meredith Mitchell

Good Morning Everyone!

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:

To prevent your skin from aging prematurely
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!!!

June 1, 2016 Meredith Mitchell

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:

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)
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

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

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

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

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

How Many Times Do You Chew Your Food???

May 19, 2016 Meredith Mitchell

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:

Did I eat less because I chewed more?
Did I enjoy my food more because I tasted more of it?
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

May 16, 2016 Meredith Mitchell

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!!!

April 21, 2016 Meredith Mitchell

Hi All!

Spring is here and so are MANY events and races!

Heart Walk – Saturday May, 7^th 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 7^th , there will be a group of us walking or running a 5k on Friday May, 6^th at 12:00pm. Email me to let me know if you are going to participate.
March of Dimes, March for Babies – Sunday May, 15^th 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
2nd Annual Recovery Walk for Awareness – Saturday May, 21^st 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/
43^rd Annual DXA2 (Dexter/Ann Arbor Run) – Sunday June, 5^th. 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
The Longest Day, Ann Arbor Nusteppers for Alzheimer’s Association – Monday June, 20^t^h. 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

Healthy Gut Series – Part 8

April 21, 2016 Meredith Mitchell

Good Morning Everyone!

Here is the final email in the Healthy Gut Series!!

Probiotic Guide:

Probiotic vs. Prebiotic

Probiotics are, for the most part, bacteria that reside in our intestinal tract. Other types of probiotics are yeast. Probiotics get into our intestines from foods we eat or supplements. There are many types of probiotics, and each one behaves a bit differently in our gut. Any food that is cultured or fermented has probiotics.

Foods with probiotics include:

Yogurt, kefir, and buttermilk
Kombucha (a fermented tea that is gaining in popularity in the U.S.)
Aged cheese such as cheddar, gouda or parmesan
Sauerkraut, kimchi and other pickled versions of veggies
Pickles
Microalgae (ocean-based plants such as spirulina, chorella, and blue-green algae)
Miso (fermented barley, soy or rice)
Tempeh (fermented soy)

Unlike probiotics, prebiotics are not alive. Most prebiotics are some form of fiber. Our body does not digest fiber, but the bacteria in our gut, including the probiotics, digest the fiber. Prebiotics are essentially food for our probiotics.

Foods with prebiotics include:

Raw chicory root (top source with almost 60% fiber)
Raw Jerusalem artichoke
Raw garlic, leeks and onions
Whole wheat
Fruits and vegetables
Legumes

*The best way to consume probiotics and prebiotics is via food, not supplements!

For more information on their differences, visit: http://blog.fooducate.com/2013/09/09/this-simple-graphic-explains-the-difference-between-probiotics-and-prebiotics/

Probiotic Supplements and their Costs:

Top 10 Probiotic Supplements according to LabDoor.com:

SureBiotics ($39.99 – 60 day supply auto-ship or NO auto-ship $64.99)
Renew Life Ultimate Flora Critical Care ($27-30)
NOW Foods Probiotic-10 (~$30)
Healthy Origins Probiotic (~$20)
Dr. Mercola Complete Probiotics (~$73)
Nutrition Now PB8 (pack of 2 is about $30 on amazon)
Sedona Labs iFlora Multi-Probiotic (~$17 on amazon, ~$40 in a drugstore)
Culturelle Digestive Health Probiotic (for a box of 80 capsules at Costco $30)
GNC Ultra 50 Probiotic Complex ($30-35)
Puritan’s Pride Premium Probiotic 10 (1 for $30, or 3 for $36 if you buy through their website)
Bio-Kult Advanced Probiotic ($42 on amazon)

For more information visit: https://labdoor.com/rankings/probiotics

*Better Health Store has several that are refrigerated!

Shelf vs. Refrigeration

Refrigerated products are more likely to retain their potency but there are some non-refrigerated probiotic pills, particularly those with specific technology to protect the bacteria from heat, light and oxygen, can also remain viable for an extended period of time.

Manufacturers of high-quality, non-refrigerated probiotic products place a guarantee of probiotic content at the time of manufacture. They should also include an expiration date. Whether selecting a refrigerated or non-refrigerated product, retailers should steer customers toward a pill with a high dose of probiotics, and preferably one that also contains prebiotics. This helps ensure viable amounts of bacteria remain at the time of purchase.

For more information visit: http://newhope360.com/ingredients-general/secret-shopper-whats-difference-between-shelf-stable-and-refrigerated-probiotics