Heavy Metal

 With skin being our largest organ, it is so very important that we monitor what we slather on it. Some of you may not know, but my mother is declining from Alzheimer's disease. It is one of the main reasons I do what I do with researching products and eating as healthy as I can, in addition to my exercise regime. 

     Aluminum Zirconium has been linked highly to breast cancer and Alzheimer's disease. Most antiperspirants on the market contain high levels of this ingredient (anywhere from 10-25%!!!)  Aluminum is a POTENT neurotoxin. The way it works in antiperspirants is trapping the sweat in the glands with aluminum ions. When the sweat ducts get trapped with this heavy metal, it accumulates in the breast tissue (particularly the lymph nodes), blood stream and ultimately the brain. 

     There are plenty of natural deodorants on the market. Some work better than others. It really is a trial and error type game due to people's body chemistry. Don't get discouraged. Sweat becomes body odor, but we are SUPPOSED to sweat. 

     I have had good success with Earth Science products, Tom's of Maine and also Primal Pit Paste. I recently came across a recipe for making my own deodorant and I absolutely love it. 

      Here is the recipe:

2 Tbsp of coconut oil

1 Tbsp of sodium bicarbonate (baking soda)

3 Tbsp of arrowroot powder

5 drops of essential oil (I do NOT advise peppermint oil...trust me...it kinda burns) TRY lemon, lime, lavender, or patchouli.

 Mix these together until creamy

     Also, with these "natural" choices, I suggest re-applying if need be. It is NOT as potent as aluminum-based products, so it wears off. 

     Just consider the effects of heavy metals entering the blood stream....and let me know if you find one that works for you. I'd love to know what has worked for you.

You've got to move it, move it

After I became a Certified Health Coach, I decided to become a Certified Personal Trainer. I figured the two complimented each other. My desire to learn about the way the body responds to food and exercise became more than a passion for me, it became a lifestyle; albeit a tad obsessive.

     This space for typing a note doesn't even begin to give me adequate room to write about the importance of exercise, but I will do my best. The human body was designed to move!!! I schedule my workouts like I would a meeting on my calendar. I have 3 kids and work part time, but I make time to work out 6 days a week (sometimes 2 workouts a day.....I said obsessive). It is MY time, MY therapy and necessary for MY sanity. It doesn't take long for something to become a habit. The more you exercise, the more your body learns to burn fat rather than storing it. Exercise releases endorphins and increases the amounts of the neurotransmitters, serotonin and dopamine, thus becomes addicting. It is a good addiction. Trust me, I know.

     When we are idle, the incidence of chronic conditions, including obesity, increases. Here are some of the conditions induced, at least partly, by inactivity:
-breast cancer....physically active females have reduced cases of amenorrhea, fewer irregular cycles, and they start their periods later...all associated with reduced development of breast cancer. Women with the highest levels of activity are 30% less likely to be diagnosed with breast cancer. Bottom line: the more calories you burn over time, the lower your risk of breast cancer.
-colon cancer....those with high levels of physical activity are 50% less likely to develop colon cancer
-pancreatic cancer...people who exercise 4 hours a week have a 50% less chance to develop pancreatic cancer.
-melanoma....sedentary men and women have a 56% and 72% respectively higher rate of melanoma.
-hypertension(high blood pressure)...obviously blood pressure is significantly higher in people who are sedentary.
-osteoarthritis...exercise helps manage this, reduces pain, increases flexibility.
-insomnia...the harder you train, the better you sleep
-diabetes (type 2)....studies show that those that exercise 5 times a week were less likely to develop diabetes.

     Not everyone is going to like the same kind of exercise, but let's first define exercise. I am not talking about vacuuming or gardening. I am talking about aerobic or anaerobic activity, ideally a combination of both. Aerobic activity can be simply walking (45-60 minutes, 3-5 times a week)  at a brisk pace..not a casual stroll. Running is phenomenal for the heart, but of course brutal on the joints (which is why I can't do it too often). Also, zumba, barre classes (my fave), yoga, jazzercise, dance, cross training, elliptical machine, treadmill, spinning, stationary bike, aerobic classes, swimming, etc.
AND then there is anaerobic... weight training. The real benefits of weight lifting (even light weights) happen 24 hours AFTER a workout during the after burn....burning 100-200 extra calories. So if you incorporate strength training into your routine, you can burn an extra 300-600 calories per week. Weight training also helps build bone mass/density. Muscles weigh more than fat(so don't live by the number on the scale, EVER), but muscle burns calories faster.

     DO NOT tell me you don't have time. Apply what you know about setting and accomplishing business goals to setting and achieving fitness goals. YOU are the boss of you and bosses don't cancel. Remember, exercise is not only about losing weight and gaining muscle. It is about creating healthy blood flow, healthy heart, healthy brain, healthy bones, and a healthy mind. There are plenty of thin UNHEALTHY people. DO it for the right reasons. 

     Lastly...did you know that human sweat contains a natural antibiotic that can actually protect us from skin fungi and bacteria? Yep.  

     So find a way to move. Create a habit. Be the boss of you. Don't cancel. You can be fit and healthy, or you can be jealous. You decide. 

Your Third Lung

 The Chinese actually call the skin the "Third Lung" because it breathes. Our skin takes in oxygen and releases carbon dioxide (the same amount AS the lungs in a 60 minute time frame!!!!!).
     Our skin has 3 layers: 
-epidermis, which sheds and replenishes every 28 days. The reason signs of aging occur is because as we age, the cells begin to mix with sebum (which is the oil produced by sebaceous glands) and forms a sticky bond which makes the skin look wrinkled. This is because the skin simply cannot "breathe" like it did in younger years. 
-dermis, the middle layer where you will find hair follicles, sweat glands, nerves and blood vessels. We have to be extremely careful about what reaches this level and enters the bloodstream. You will notice that people who have severe sun damage, or those who simply do not take care of their skin (and eat poorly), look older than they are. This dermis is 70% collagen fibers bonded by elastin. When there is loss of moisture, the fibers become less elastic....skin sags and we get wrinkles.
-subcutaneous layer, the deepest layer.

     In each square INCH of skin there are:

65 hairs
95-100 sebaceous glands
78 yards of nerve fibers
19 yards of blood vessels
650 sweat glands
9,500,000 cells (this blows my mind)
1,300 nerve endings
19,500 additional cells at the end of the nerve fibers
78 sensory apparatuses for heat
13 sensory apparatuses for cold
160-165 pressure apparatuses for the perception of tactile stimuli

     With all this going on, the skin performs 5 functions. It protects our bones and organs. It allows you to feel via the power of sensation. It regulates body temperature. It excretes and secretes. You can absorb as much through your skin as you can through consuming food. SO needless to say, we NEED to treat it better.
     There are about 25,000 chemicals found in household products and personal care products. This is the MAIN reason for my page. I hope to make you aware of these chemicals including coloring agents, perfumes, preservatives, sequestrants, fillers, humectants, texturizers, and stabilizers.

Keep an eye out for these:
*Benzyl alcohol-usually found in cosmetics and perfumes. HIGHLY toxic, poisonous if swallowed, moderately toxic if inhaled or absorbed via skin, can cause skin and eye irritations.
*Benzyl Salicylate- found in perfumes and sunscreens. Possible allergen and can irritate skin. Moderately toxic if swallowed.
*Butyl alcohol- Used in shampoos..oh and gasoline. Need I say more? ok I will..skin irritant, harmful and toxic if swallowed or if it comes in contact with the eyes. Duh.
*Sodium Lauryl Sulfate- VERY COMMON in shampoos, bath and shower gels, hand lotions, bubble baths, toothpaste. This is toxic if swallowed (ironic that it is in toothpaste), it is a mild allergen and skin irritant..and and this gem is also a mutagen(chemical agent that CHANGES DNA and causes mutations) 
*Methoxsalen-Found in suntan lotions, hair gels, mousse, creams and ointments. This is a confirmed carcinogen(causes cancer...infuriates me that this is even legal), toxic by swallowing, mutagen.
*Octyle acetate- Oderant in perfumes cosmetics, hair products, skin lotions. Toxic if swallowed..also skin and eye irritant.
*Salicyclic Acid- used in hair gels and skin care products. Mutagen and poisonous if swallowed.
*Methylparaben-Preservative used in moisturizers. Mutagen, toxic if swallowed, can cause allergic reactions
*Isopropyl myristate-helps absorption of skin creams. Irritates skin and clogs pores
*Stearic acid-Found in bar soaps, cosmetics, facial creams, lotions and shaving creams. Causes skin irritations.
*Triethanolamine- Found in shampoos and shaving gels and helps products from drying out. Toxic if swallowed
*Propylparaben-added in products to kill germs. Toxic if swallowed; allergen.
*Titanium dioxide- Provides white pigment in products. Known skin irritant.
(these are just the most common toxins)

     Now you may be saying "Hey Holly, I won't eat these and won't swallow them so why be so worried?". Well, if you swallow a substance, the liver filters SOME of it protecting the bloodstream..and while this causes stress on your liver, it WILL end up reducing the harmful effects. However, if you apply this same toxin to the skin, the wonderful mechanism of the liver is completely bypassed. The skin is kinda counting on you to NOT put poison on it...for real.

     Again, please look through the photo album I created. I have found high quality, SAFE products for you to use. I will continue to research and add to this album and list. The FDA is not your friend, but I am. Please become a label reader, with food AND health care products/cosmetics. We really do not know the full extent of the damage of these toxins, and I can assure you that we don't WANT to know.

The Fantastic Four

The skin is the largest organ of the body and as discussed in a previous note, it serves so many vital purposes. Obviously it protects us. Skin regulates our body temperature, it excretes, secretes, and most importantly....absorbs. You need to be working on the outward appearance of your skin by working from the inside first. If you think that slathering yourself in expensive lotions will do the trick, you will be in for a letdown and a big credit card bill. (trust me, I've tried them ALL for you!!!)

     The four essentials that you need to know for repairing and maintaining healthy skin are:

-Vitamin A: Vit A helps with skin injuries and also improves the texture of skin, making it much softer. There are two types of A; retinoids and carotenoids. Retinoids are from animal derived foods. Carotenoids are from plant and veg (mainly carrots, green leafy veg, eggs and sweet potato)

-Vitamin E: Vit E is a power house. It helps the skin fight free radicals (these are the bad guys that attack cells and cause cancer) and E also works as an anti-oxidant to reduce damage caused by exposure to sun and pollutants. Vit E also fights premature aging. It can reduce stretch marks and also blemishes. Just recently, E added to it's awesome resume the ability to protect you from prostate cancer and Alzheimer's.  Vitamin E can be found in sunflower seeds, leafy greens (Swiss chard, turnip greens, mustard greens), almonds, papaya and asparagus.

-Vitamin D: lowers the risk of inflammation, bacterial infections and helps replace and regenerate skin cells. It is found in sardines, salmon, mushrooms and eggs.

-Zinc: when taken orally or applied topically, zinc can help with acne and skin wounds. Foods rich in zinc are meats, lentils, nuts, oysters.

     I listed the foods because you should NEVER take synthetic, isolated vitamins. High levels of Vitamin A, C, and E have been proven to be toxic to our system and can cause organ damage. This is because the body will only absorb what it needs..then dump the rest. Your organs help that release. Please don't put that pressure of work on your kidneys and liver. Whole foods is what your body needs...think back to basics.

Yo Soy

 Some people are really afraid to consume soy despite the incredible benefits. Of course the dairy industry is tops on the list to discredit soy as they see soymilk as a threat. There are two huge soy critics (Sally Fallon and Mary Enig) who are very outspoken against soy. I won't get into their rants on here, but will gladly provide you with information easily discrediting their statements.
     Soybeans have been around for over 5,000 years...even considered a sacred crop in China. The greatest herbalist in Chinese history, Li-Shi-Chen, wrote about soy in 1578 as being an effective remedy for kidney disease, water retention and poisoning. To this day, the Chinese use soybeans to cure many conditions, from the common cold to diseases.
     Soy is a healthy source of protein. Half of the body's non-water weight is protein, so it is essential to our diet. However, most people consume TOO much protein, especially from animal sources. If it comes from an animal, it also comes with saturated fats and cholesterol. Soy protein is equal in quality to animal protein; without the fats and cholesterol. In addition, soy contains fiber...AND it is far cheaper than meat.
     As stated above, the Chinese consider soybeans a super food. I'll tell you why. Soy is a cancer fighter. Soy foods contain:
- protease inhibitors, which interfere with the digestion of protein from food. This is important because these inhibitors protect against harmful radiation and free radicals and have actually been shown to inhibit cancers of the lung, pancreas, colon, mouth and esophagus.
- phytate which is a phosphorous storage and extremely essential.
- phytosterols....another cancer-protective element and is highly effective in regulating the colon.
-saponins which are antioxidants
-isoflavones...these are plant estrogens and bind to estrogen receptors in the body(breast tissue). They keep natural and more powerful human estrogen from binding to those same site. High levels of estrogen are linked to some breast cancers, so this binding is obviously important.
-genistein...it is an isoflavone that converts cancerous cells to normal cells. Also inhibits tumor growth. That in itself is amazing (the power of whole foods).
     The benefits of soy do not stop at merely fighting cancer. It also fights heart disease. As we know, high cholesterol is linked to cardiovascular disease. Soy actually lowers cholesterol. Soy also wards off osteoporosis. It helps the kidneys. It helps lower blood pressure. It helps with gallstones. I think the Chinese were onto something here :)
     Let's clear up a HUGE misunderstanding: soy foods do NOT contain estrogen, they contain phytoestrogen. NOT THE SAME.
     You can find soy in soybeans, edamame, soy nuts, texturized vegetable protein, soy flour, tofu, tempeh, miso, soy sauce, soy milk.
     Read labels as well...non-GMO soy is a must. :) So don't shy away from soy, simply educate yourself on the facts and enjoy.
     Thanks for reading!

The Paleo Lifestyle

Notice I did not say diet. I won't use that word because it is a pointless word. The first 3 letters of the word diet...D-I-E. Whether you choose Paleo or vegan or any other eating lifestyle, make it a life change, not a phase. I will say, I was vegetarian for about 9 years, but when I was pregnant with my first child, I really craved meat! Then when I had 3 kids and a spouse to cook for, I realized I needed to find a method of cooking that made everyone happy. It wasn't until 2009 when I went to Dr Michael Smith at Carolinas Natural Health Center and started the Renew program. It changed my life. (I can get you in touch with him if you would like). Paleo is getting much attention these days. It is not for everyone. As a matter of fact, I find it most common with athletes. Loren Chordain PhD was the man who discovered that common health problems started when processed foods, including breads and pastas, came onto the scene. He realized that if we ate a more "back to basics" menu like hunters and gatherers did in caveman days, then we could eliminate common ailments. From personal experience, I find this true. When I started working at Carolinas Natural Health, I witnessed the benefits with many of my clients. People with celiac disease cannot have gluten because their small intestine doesn't have the capability of breaking down the gluten due to damage in the intestinal wall. The intestines are lined with villi. If you or I eat gluten, the villi restores itself...so no problem eating gluten. However, someone with celiac would suffer from intestinal pain. I tell you this to further solidify the fact that our intestines weren't designed to tolerate gluten. Before we had ovens or stoves, we didn't cook breads and pastas. We ate off the land...what we killed, hunted and cropped. Gluten causes inflammation leading to joint pain. Many clients find that after a week or two off gluten, all arthritic pain goes away. Their bowels regulate due to clean intestinal wall. Skin improves as well. True Paleo is no gluten(pasta, rice, bread,chips, cake, etc), no dairy, no processed foods and no sugar (even strict enough to eliminate alcohol if you are true to Paleo). As with ANYTHING, I find a balance living Paleo. I consider myself 80/20. I'll explain: for the most part, I am 100% Paleo, but if I am out with friends or at a party, I won't go out of my way to avoid certain dishes. If I go out of town it's a free for all! I don't limit myself or deny myself. Paleo is a lifestyle...it's just how I eat. Again, I found Paleo to work well for me. I lost 45 lbs in 4 months and never gained it back. I am in the best shape of my life and the healthiest I have ever been. It may not be for everyone, but it changed my life and  Notice I did not say diet. I won't use that word because it is a pointless word. The first 3 letters of the word diet...D-I-E. Whether you choose Paleo or vegan or any other eating lifestyle, make it a life change, not a phase. I will say, I was vegetarian for about 9 years, but when I was pregnant with my first child, I really craved meat! Then when I had 3 kids and a spouse to cook for, I realized I needed to find a method of cooking that made everyone happy. It wasn't until 2009 when I went to Dr Michael Smith at Carolinas Natural Health Center and started the Renew program. It changed my life. (I can get you in touch with him if you would like). 
     Paleo is getting much attention these days. It is not for everyone. As a matter of fact, I find it most common with athletes. Loren Chordain PhD was the man who discovered that common health problems started when processed foods, including breads and pastas, came onto the scene. He realized that if we ate a more "back to basics" menu like hunters and gatherers did in caveman days, then we could eliminate common ailments. From personal experience, I find this true. When I started working at Carolinas Natural Health, I witnessed the benefits with many of my clients. 
     People with celiac disease cannot have gluten because their small intestine doesn't have the capability of breaking down the gluten due to damage in the intestinal wall. The intestines are lined with villi. If you or I eat gluten, the villi restores itself...so no problem eating gluten. However, someone with celiac would suffer from intestinal pain. I tell you this to further solidify the fact that our intestines weren't designed to tolerate gluten. Before we had ovens or stoves, we didn't cook breads and pastas. We ate off the land...what we killed, hunted and cropped. Gluten causes inflammation leading to joint pain. Many clients find that after a week or two off gluten, all arthritic pain goes away. Their bowels regulate due to clean intestinal wall. Skin improves as well. 
     True Paleo is no gluten(pasta, rice, bread,chips, cake, etc), no dairy, no processed foods and no sugar (even strict enough to eliminate alcohol if you are true to Paleo). As with ANYTHING, I find a balance living Paleo. I consider myself 80/20. I'll explain: for the most part, I am 100% Paleo, but if I am out with friends or at a party, I won't go out of my way to avoid certain dishes. If I go out of town it's a free for all! I don't limit myself or deny myself. Paleo is a lifestyle...it's just how I eat. 
     Again, I found Paleo to work well for me. I lost 45 lbs in 4 months and never gained it back. I am in the best shape of my life and the healthiest I have ever been. It may not be for everyone, but it changed my life and body. 
     A good site to look into is everydaypaleo.com. 

Carbs: the good, the bad, and the ugly

 Carbs: to many, it's a "bad" word. There are BAD carbs, of course....the white, bready, sugary carbs that we KNOW are a no-no. However, fruits and vegetables are carbs as well and since fruits and vegetables are the only known way to fight cancer and get antioxidants, we need to get over our fear of "carbs". Take note...most vegetables average 20 calories per serving, while fruits average 60 per serving (fruits have sugar). Fruits and veg also contain fiber. Just adding 14 grams of fiber per day reduces caloric intake.
     What you DO need to know is how the body works in order to use what we feed it as fuel. Ideally, we should eat 6 times a day....3 meals, 3 snacks. If we skip a meal or go too long without food, our body will try to "save" us and go into fat storing mode i.e. slowing down metabolism. The snack should be something quite small like a handful of almonds (about 25 grams) or 1/3 of a food bar (a whole bar is too many calories). The idea is merely to trick the body from going into fat storing.
      Once your body is done digesting the food and has used it as fuel, alllllll extra carbs will be stored as fat.....even if it's fruits and/or veg. This is why there are so many overweight vegetarians or vegans. They think that eating beans and rice and pasta is soooooo healthy. In reality, it is anything but healthy, especially eating it later in the day.  Ideally, we should taper down from carbs later in the day. Proteins will help restore our muscles while we sleep, so if you are having a dinner of chicken or meat, then have a very small portion of veg (about 70 grams). Don't eat anything 2 hours before you go to sleep. ANYTHING you eat will get stored as fat.
     As far as desserts or "bad" carbs go, as you can deduce from reading the words above, they serve NO nutritional value and will ALL get stored as fat. This is why breakfast "bars" and cereals are such a bad choice for you as breakfast. After we wake up, the last thing we need as fuel is a ton of bad carbs. Rehydrate the organs with water upon waking up, then have a couple of eggs with tomato, or maybe fruit and good turkey bacon.....even avocado...just make a smart choice, not a processed one.  
     Lastly, if you eat and drink sugary items, you will crave them. This is why restaurants offer us free refills. If we are eating something salty or spicy, we drown it with a sugary soda and the vicious cycle begins. It takes about 4 days to detox from sugar. Try it.
     I eat a Paleo-based diet (about 80/20). It changed my life in 2009 and if you need to know more about it, feel free to comment below or inbox me.