Healthier Sunscreen Options

It is scary to think that the sunscreen you may be using to protect yourself from cancer, might actually contain chemicals that are putting you at risk for cancer.

Check out EWG's sunscreen guide to find the top rated sunscreens.  They also have a great phone app. 

If your goal is to protect yourself from skin cancer, it doesn't make sense to be rubbing sunscreens filled with toxic, hazardous, carcinogenic chemicals all over your body.  

Remember, your children's little bodies are much more sensitive to these chemicals, so invest in the least toxic options for your little cuties.

Don't forget to make it a priority to get some Vitamin D from the sunshine before you slather up with one of EWG's top-rated sunscreens.

Wishing you a happy, healthy day!
♥  michelle

http://breakingnews.ewg.org/2012sunscreen/infographic/

Change

"Your life does not get better by chance, it gets better by CHANGE."

                                                                                     ~Jim Rohn

Could this be the Most Underappreciated and Misunderstood Anti-aging "Secret"?

Research is showing that Vitamin D, a hormone made in our skin after sun exposure, is both important and essential for our health.

Dr. Michael Holick, a professor at Boston University Medical School has been doing Vitamin D research for over 30 years. In his book The Vitamin D Solution, he says that Vitamin D may be the most underappreciated and misunderstood anti-aging “secret” and it is absolutely free.  

The trouble is, most of the U.S. population has insufficient levels.  Recent data from the Endocrine Society shows that in the pigmented population, 90% have inadequate levels of vitamin D and 75% of Caucasians have a vitamin D deficiency (>30ng/ml of 25-hydroxyvitamin D). 

According to Dr. Holick, 30 ng/ml is the minimum amount needed to get vitamin D’s benefits.  Various experts recommend that optimal levels be between 50 to 100 ng/ml for disease prevention.  Dr. Holick has found that blood levels up 100 ng/ml can “be both therapeutic and preventative of chronic diseases including common cancers”. Toxicity is not usually seen until levels exceed 150 ng/ml. 

http://articles.mercola.com/sites/articles/archive/2009/10/10/vitamin-d-experts-reveal-the-truth.aspx

During the winter months, the average American has levels between 15 to 18 ng/ml.  It's not surprising why so many people suffer from colds and flues in the winter.  Vitamin D plays a powerful role in regulating our immune systems. 

Are you at risk for Vitamin D deficiency?

If you live in northern latitudes, above the 37^th parallel (which in the United States, extends from San Francisco, CA over to Newport News, Virginia), the angle of the sun is so low that hardly any Vitamin D can be produced in the skin between November and February, with other experts saying that October to April, is probably more accurate.

Sunscreen is another risk factor.  A sunscreen with an SPF of 8 can reduce your skin’s ability to make Vitamin D by 90% and an SPF of 30 by about 99%.  Holick's recommendation for sun exposure varies by location and skin type.  The typical recommendation for the New England states is between 5 to 15 minutes of sunlight exposure to your arms and legs 2 to 3 times per week.  If you continue sun exposure after this amount of time, you can use sunscreen or put on more clothing to prevent the damaging effects from excessive exposure to sunlight.

Another risk factor is relying on a multiple vitamin for your daily dose of D.  Most only have 400 IU and even supplementing with 1000 IU of vitamin D a day will not raise blood levels above 30 ng/ml.   

For adults who need to take a Vitamin D3 supplement, Holick recommends 2,000 IU per day with a safe upper limit of 10,000 IU/day depending on individual need.  To consume the recommended 2,000 IU of Vitamin D in your diet, you would need to drink 20 glasses of fortified milk, eat 6 cans of sardines, 100 egg yokes, 7 oz of wild salmon or 20 bowls of fortified cereal each day.  This is clearly a nutrient we were meant to get from the sunshine.

Holick feels that vitamin D is the missing “ingredient that could apply to prevention—and treatment, in many cases—of heart disease, common cancers, stroke, infectious diseases from influenza to tuberculosis, type 1 and 2 diabetes, dementia, depression, insomnia, muscle weakness, joint pain, fibromyalgia, osteoarthritis, rheumatoid arthritis, osteoporosis, psoriasis, multiple sclerosis and hypertension.”

Vitamin D has been found to reduce the risk of: 

• Heart attacks by 50%
• Common cancer (colon, prostate and breast) by as much as 50%
• Infectious disease, including influenza by as much as 90% 
• Type 1 diabetes by 78% if a child gets 2,000 IU of vitamin D/day in the first year of life. 

Vitamin D can influence if a cell will become cancerous or not.  If it does become cancerous, not only can it prevent the malignant cells from reproducing, but it can also help kill the cell or cut off the blood supply to the tumor.  Holick believes that “anytime you become vitamin D-deficient, you put yourself at increased risk of potentially developing a malignancy because you’ve lost the policing ability of vitamin D to help keep cell growth in check.”

Holick reminds us that Vitamin D is not a cure-all, but obviously we can no longer ignore the benefits of having healthy levels—and the dangers of having too little.  To find out your vitamin D status, ask your doctor to order a 25-hydroxy vitamin D test.

I highly recommend monitoring your vitamin D levels.  If you have a deficiency, I encourage you to work with a healthcare practitioner who is knowledgeable in proper dosing for restoring healthy levels.  Remember, sensible sun exposure is important for optimal health.

Wishing you a sunny day!
♥  michelle


An excellent lecture by Dr. Michael Holick and a short clip that gives a brief overview of the book

1. Holick, Michael F., Ph.D, M.D.  The Vitamin D Solution.  New York: Hudson Street Press, 2010.
2. Adams, John S., Hewison, Martin.  Update in Vitamin D.  Journal of Clinical Endocrinol Metabolism.  February 2010, 95(2);471-478.
3. Autier, Philippe MD, Gandini, Sara PhD.  Vitamin D Supplementation and Total Mortality: A Meta-analysis of Randomized Controlled
4. Trials.  Archives of internal Medicine. 2007;167(16):1730-1737

Could your cheese and bread be morphing into morphine?

Gluten and casein have both been labeled exorphins, because of their morphine-like behavior in the human body.  Gluten peptides, called gluteomorphines and casein peptides, called casomorphins are formed during the digestion of gluten and casein.  In the central nervous system, they can cross the blood-brain barrier and bind as opiates to the central opiate receptors.  Opiate receptors sites can also be found in the intestinal tract, blood serum, immune system and peripheral nervous system.  These foods can mimic the effects of opiate drugs like heroin and morphine.  Researcher shows that exorphins can interfere with the neurotransmitter messaging system and contribute to central nervous system stimulation and neurological disorders.

Research has also shown casein to act as a histamine releaser.  Histamine is a chemical in the body associated with allergic reactions and can contribute to an inflammatory response.

These ingredients can be both addictive and sedating.  It is estimated that three quarters of the calories in the standard American diet (S.A.D.) come from wheat and dairy.  Casein is concentrated in the production of cheese making it very addictive and one of the most difficult foods to eliminate from the diet.  If an individual feels that they cannot give up cheese or bread, then it is likely they may be having a problem with one or both of these foods.

People who test positive for either or both of these peptides can often attest to the difficulty of withdrawing from these foods.  They often compare it to classic drug-withdrawal symptoms.  A sensitivity to either of theses foods can cause an initial high followed by moodiness, depression, fatigue, aches and pains as well as many other inflammatory conditions.

If you have health conditions such as acne, GERD, psoriasis or eczema, any GI issue, autoimmunity (see complete list here), strictly eliminate all gluten and pasteurized cow dairy for at least 2 weeks (a month is even better) and see how you feel.  

If you would like to be tested to see if you are sensitive to either dairy or gluten, Cyrex Labs offers the most comprehensive testing available for celiac disease and gluten sensitivity.

Ask your health care practitioner to order the Cyrex Array 3 to test for gluten sensitivity and/or celiac disease.  In the case of gluten, I highly recommend testing.  A gluten-free diet can be demanding for many people and it is nice to have documentation to motivate you.  When you eliminate gluten from your diet, the antibodies decrease over time making testing less accurate.  If you are sensitive to gluten and you continue to eat it, it not only increases your risk of premature death and developing other autoimmune conditions, but it is associated with 55 other diseases and conditions.  Gluten sensitivity and/or celiac disease usually require a GI repair protocol along with a strict gluten elimination diet.

 

To test for dairy sensitivity, ask your healthcare practitioner to order Cyrex Array 4 for cross-reactive foods, which includes six antigens associated with dairy.

It may seem daunting at first, but if you are experiencing health issues that are negatively affecting your quality of life and you find that eliminating one or both of these dietary ingredients could relieve or greatly improve all symptoms, wouldn't you agree that it could definitely be worth it!?!

Wishing you a happy, healthy, nourished day!
♥  michelle

¹  Zioudrou C, Streaty RA, Klee WA. Opioid peptides derived from food proteins. The exorphins. J Biol Chem. 1979 Apr 10;254(7):2446-9.

²  Teschemacher H. Opioid Receptor Ligands Derived from Food Proteins. Curr Pharm Des. 2003;9(16):1331-44.

³ Artemova NV, Bumagina ZM, Kasakov AS, Shubin VV, Gurvits BY. Opioid peptides derived from food proteins suppress aggregation and promote reactivation of partly unfolded stressed proteins. Peptides. 2010 Feb;31(2):332-8. Epub 2009 Nov 30.

⁴ Knivsberg AM, Reichelt KL, Høien T, Nødland M. A randomised, controlled study of dietary intervention in autistic syndromes. Nutr Neurosci. 2002 Sep;5(4):251-61.

⁵ Kurek M, Przybilla B, Hermann K, Ring J (1992). "A naturally occurring opioid peptide from cow's milk, beta-casomorphine-7, is a direct histamine releaser in man". Int Arch Allergy Immunol 97 (2): 115–120.

⁶ Farrell RJ, Kelly CP. Celiac Sprue.  N Engl J Med. 2002 Jan 17;346(3):180-8.

Paleo Vs. Vegan

Which diet is right for you?

Paleo Vs. Vegan is definitely a hotly debated topic in the world of nutrition.  I recently read an interesting article in which several advocates of each dietary approach were interviewed.  I especially like what the Moderators have to say. I think it is great when someone finds a diet that works well for him or her.  I become concerned when they insist that it is the best diet for everyone.  As Dr. Lipman said, "...we are all biochemically unique, and there is no one right diet that works well for everyone."  

I am often asked what diet I recommend.  I do make general suggestions because there is nutritional advice that applies to most people, but even the recommendations of drinking more water or eating more green vegetables are not appropriate for all people at all times.  I prefer to base my recommendations on a person's individual needs. Clients come to me because of a specific health issue or with the desire to lose weight.  In order to make dietary or lifestyle recommendations, I need to understand their specific blood chemistry from a nutritional perspective in order to determine why they are currently out of balance.   Do they have one of the “deal breakers”? 

• a blood sugar imbalance
• an anemia
• an infection (viral, fungal or bacterial)
• thyroid imbalances
• adrenal imbalances
• digestive issues
• an inflammatory process

These are “deal breakers” because they inhibit the body’s natural ability to heal.  Most of us understand that our bodies have an innate ability to heal or self-correct when provided with the right environment.  If you have experienced this amazing healing force within your body, then you are less likely to take the wonderful “home” you live in for granted and you are more likely to begin to notice even the little miracles along the way. 

If someone is “married” to a specific diet and they are sick, fatigued, over-weight or in pain, then maybe they are dealing with one of the health issues mentioned above or maybe their current dietary choices aren’t therapeutic for them.  They may only need to make small adjustments or they might need to make more comprehensive shifts to facilitate their body’s instinctive healing wisdom.

I'd love to hear your thoughts after reading the article!

http://experiencelife.com/article/paleo-vs-vegan/

Wishing you a happy, healthy, nourished day!
♥  michelle

Hidden and Not So Hidden Sources of Gluten

It can be surprising and a bit daunting to realize all the places gluten can be hidden.  If you have celiac disease or sensitivity to gluten, it is important to be a highly motivated, suspicious label-reader. 

There is evidence that consuming even the smallest amounts of gluten on a regular basis can alter the enteropathy of a celiac patient’s small bowel.^1,2   As little as 100 milligrams of gluten can cause mucosal damage to the small intestines in some patients.  A piece of bread typically contains 2.5 grams of gluten.¹  A published case-report documented a patient who continued to have abnormal small bowel pathology after consuming only a fragment of a communion wafer daily.  Analysis showed the wafer fragment to contain approximately 1 mg of gluten.³ In other words, people with celiac disease or gluten sensitivity can have extreme variance in their degree of intolerance to trace amounts of gluten exposure.

This list was not created to overwhelm you, but to inform and empower you.  It is for those of us who have worked so diligently to remove gluten from our diet, only to realize that the lip balm and lipstick we’ve been using was contaminating us several times a day.

This is a list of food or non-food items that may contain gluten.  If the label doesn’t say gluten-free, you need to assume that it’s probably not.

• Alcohol -- Avoid all grain alcohol or alcohol made with malt.  (The process of distilling should remove all gluten, but not all alcoholic beverage companies distill enough times to completely purify their beverages.  Potato-based vodka, rum and tequila are gluten-free.)
• Art Supplies: play dough (play-doh), glue, etc. (watch out for children putting these in their mouth. Be sure to wash their hands well after use.)
• Artificial Colors and Flavors
• Baby Powder
• Baking Powder
• Barley
• Barley Malt
• Battered foods
• Beer (unless it is labeled gluten-free)
• Biscotti
• Breading
• Broths
• Brown Rice Syrup (it often contains barely malt)
• Bulgur
• Bouillon Cubes or Powders that contain artificial colors
• Candy
• Canned Meats (containing preservatives)
• Canned vegetables (unless canned in water only)
• Caramel (made and imported from countries other than the US and Canada)
• Cheese spreads
• Chewing Gum (Spry or B-Fresh Gum are gluten-free and don't contain aspartame)
• Colorings
• Cough Drops
• Couscous
• Curry Powder
• Dextrin and Maltodextrin
• Envelopes, Stamps, Stickers and Labels
• Farina
• Flavorings
• French Fries
• Fried Foods (they often use the same oil for gluten containing foods)
• Fruit drinks
• Glucose syrup (often made from wheat)
• Gourmet and prepared meats
• Gravies
• Hamburger patties (unless it says 100% beef)
• Horseradish sauces
• Hotdogs
• HPP (hydrolyzed plant starch)
• HVP (hydrolyzed vegetable protein)
• Ice Cream
• Icing/Frosting
• Imitation sea food (e.g., crab meat)
• Instant hot drinks—coffee, tea, hot chocolate
• Kamut
• Ketchup
• Kitchen Appliances: toasters, cutting boards, 
• Licorice
• Lipsticks and Lip Balm
• Lunch Meats
• Malt Vinegar
• Margarines
• Marinades
• Mayonnaise
• Medications
• Modified food starch (it usually refers to cornstarch, but can also be wheat starch)
• Monoammonium Glutamate or Monopotassium
• MSG (Monosodium Glutamate) or Glutamic Acid—flavor enhancers
• Mustards (unless labeled gluten-free)
• Oat (Oats are often cross-contaminated with gluten.  Purchase gluten-free oats.)
• Personal care products, shampoo, lotions, makeup, suntan lotion etc.
• Pickles
• Processed Foods (read labels carefully)
• Rye
• Salad dressing (avoid all commercial dressings unless labeled gluten-free)
• Sauces
• Sausages or processed meats
• Seasonings (if it doesn’t say gluten-free on the label, then suspect gluten)
• Seitan
• Soups (especially cream-based soups)
• Sour Cream
• Soy Sauce and most Chinese Sauces (except for wheat-free tamari)
• Spelt
• Spreads for bread: Be aware of "double dipping" (e.g., Dipping a knife into peanut butter, butter, jam etc. spreading it onto a piece of bread and then dipping the knife back into the container.  This contaminates the entire container for a person with gluten sensitivity.  Label your jars so your family and friends know to keep the food safe for you.)
• Starch
• Supplements (read the label carefully)
• Tea, instant tea, instant coffee
• Thickeners
• Toothpaste
• Triticale
• TVP (textured vegetable protein)
• Vegetable Starch
• Veined cheese (may be created from molds that are of bread origin)
• Wheat
• Wheat Bran
• Wheat Flour
• Wheat-Free Products (Wheat-free does not mean gluten-free)
• Wheat Germ
• Wheat Grass and Barley Grass (often cross contaminated with the gluten-containing seeds when the grass is harvested)
• Wheat Protein
• White Pepper
• Worcestershire sauce 

1. Snyder CL, Young DO, Green PHR, Taylor AK.  Celiac Disease. Pagon RA, Bird TD, Dolan CR, Stephens K, editors. GeneReviews [Internet].  Seattle (WA): University of Washington, Seattle; 1993-2008 Jul 03.
2. Hill, ID, Dirks MH, Liptak GS, Colletti RB, Fasano A, Guandalini S, Hoffenberg E, Horvath K, Murray JA, Pivor M, Seidman EG.  Guideline for the diagnosis and treatment of celiac disease in children: recommendations of the North American Society for Pediatric Gastroenterology, Hepatology and Nutrition.  J Pediatr Gastroenterol Nutr. 2005 Jan;40(1):1-19.
3. Biagi F, Campanella J, Martucci S, Pezzimenti D, Ciclitira PJ, Ellis HJ, Corazza GR. A milligram of gluten a day keeps the mucosal recovery away: a case report. Nutr Rev. 2004 Sep;62(9):360-3.

          http://www.practicalgastro.com/pdf/September08/HlywiakArticle.pdf

Have you found any other hidden sources of gluten that aren't on this list. Please share!  Thank you!


Wishing you a happy, healthy, gluten-free day!
♥ michelle

Photo

http://www.hoffmancentre.com/assets/files/pdf/article_of_the_month/surprises_from_celiac_disease_scientific_american_august_2009.pdf?SESSION_MAIN=58j82s4svrn2qagr5mhfvoobq2