I took a blogging break several months ago to help my mother-in-law sell her house and move into a retirement community.

 I expected to be back by mid-March as things wrapped up. As you can see, I needed more time to get my feet under me again.

I wear a lot of hats.

Over the past few months of regaining my bearings and re-focusing on my business, I have come to realize I simply can’t create the type of value I envision for this business while also committing to a regular blogging schedule.

The blog content is nice, but it is not the real heart of what I do.  I find myself spread too thin to do everything well.  I believe I need a more streamlined and specific focus.

As a result, I’ve decided to concentrate this wellness business on a whole mind, body, and spirit approach to health, with a specific emphasis on how mental health is affected by physical and spiritual health. I will also align my bookkeeping business more closely with this business by adding a money coaching service and specializing in spa and wellness industries.

As I began to implement my decision, I encountered some knowledge gaps I would like to fill in order to provide the kind of service and value I envision for my customers and clients.  

So, I am pursuing four certificate programs over the next two years. I enrolled in a three month program starting August 1st and a year-long program starting August 27th. Two 6-month programs will follow.

I believe keeping up with my current clients while working on these certificates (as well as taking care of my family) will keep me very busy.  So – this post is to apologize for being gone so long and to let readers know my posts will probably be sparse over the next two years.

I will keep you updated on developments!

The post Clarifying My Course appeared first on Rachel's Healthy Resources.

Stress and the Brain

Most of us are familiar with the hormone cortisol which the brain releases in response to a threat.  This “fight or flight” reflex, as it has been nicknamed, is beneficial during an emergency, but high levels of cortisol over long periods of time damage the brain.

• Chronic stress over-stimulates the amygdala – the part of the brain that manages our response to fear and stress – which decreases our ability to effectively handle stress.

• Cortisol deteriorates signals in the hippocampus, which decreases our ability to learn, remember, and even control stress. It also reduces the hippocampus’ ability to make new brain cells, causing depression and further reducing our ability to learn and remember.

• Cortisol reduces the size of the prefrontal cortex (responsible for concentration, decision-making, judgement, and social interaction).

Stress and the Body

(c) Can Stock Photo vaeenmaa

Cortisol also suppresses the effectiveness of our immune system by lowering the number of lymphocytes (cells which attack bacteria, viruses, and toxins) in our white blood cells, linking stress to frequent illness.

When cortisol and epinephrine (another stress hormone, also known as adrenaline) are released, the liver steps up for the fight with more glucose – to give us the extra energy we need.  Most people are able to reabsorb all that blood sugar, but some develop Type 2 diabetes.

Cortisol defers bodily functions not necessary for the immediate battle.  Digestion, for example, is slowed, with a rebound of activity following stress.  These reactions, along with a dose of adrenaline, cause all kinds of trouble for the digestive system, including heartburn, acid reflux, nausea, intestinal pain, and diarrhea/constipation.

Adrenaline, noradrenaline, and cortisol instruct the heart to pump harder and faster and cause blood vessels to dilate to quickly deliver oxygen to the muscles.  But our circulatory system does not appreciate these repeated responses.  We can find ourselves at increased risk for hypertension, heart attack, stroke, or general inflammation.

Muscle tension is another reflex reaction to stress – helping us guard against injury and pain.  But continuously tense muscles can lead to all types of painful conditions from simple headaches to migraine, fibromyalgia, and TMJ.

But we all experience stress.  What causes “chronic stress”?

Chronic stress can be caused by continual exposure to stressful experiences.  For instance, researchers have found city dwellers are at a higher risk of depression, anxiety disorders, and schizophrenia than country dwellers, and that the amygdala (the brain’s fear center) is much more active in the city dwellers.  Are noise, pollution, and many people in a confined space to blame?

Other types of long-term stressful situations could be angry and unhealthy relationships at home or at work, constant deadlines and pressures at a job, or chronic illness.  People with phobias can also experience chronic stress if constantly confronted with the object of fear.

And people who have experienced a severe trauma sometimes get “stuck” in a state of heightened stress.  This is often the result of a (usually unconscious) attempt to prevent the trauma from re-occurring, similar to a phobia.

Unfortunately, as cortisol damages our brains and reduces our ability to handle stress, the cycle of stress and mental and physical damage can seem like a trap.  But, it turns out we are not just helpless victims of our nervous system!

What can we do?

One of the best and simplest ways to take back control of our mind and body is breathing exercise.  Studies show that simply taking ten deep breaths (breath in through the nose, out through the mouth) four times per day drastically reduces the amount of damaging cortisol in our bodies.

Many apps are readily available to guide people in breathing and relaxation exercises.  A very simple one I like is Headspace.

We can also reverse the damage to our brains by generating new brain cells.  Remember the hippocampus we mentioned earlier?  This is the area of our brain which produces new neurons (about 700 per day).  Neuron production (neurogenesis) benefits from learning, sleep, exercise, and sex.  Nutrients and diet which aid in neuron production are vitamins A, B, and E, resveratrol, omega 3 fatty acids, folic acid, zinc, flavonoid, caffeine, and intermittent fasting.   Saturated fats, sugar, alcohol, and soft diets decrease neurogenesis.

Sometimes we may choose to leave a stressful situation, but when that is not possible, developing a healthy response to stress is critical.  Victims of trauma may need individual assistance with this, but it is important to understand – we can’t control our body’s reaction to stress.  What we can control is our own thoughts.  It’s not easy and, as I said, trauma victims will probably need a trained therapist, but chronic stress doesn’t have to be a permanent condition.

Developing a healthy response to stress would involve identification of stress “triggers” and the unhelpful thoughts which allow those situations to be viewed as a threat.  Sometimes simply challenging those thoughts will start the process of disconnecting the stress response.  Most often new thoughts and beliefs about the stress event need to replace the old.

Following “thought replacement” (or along with it), would be healthy habit replacement.  For example, the next time my boss yells at me I will not stop at In-N-Out on the way home and binge-watch Parks and Rec.  Instead, I will go for a walk and/or call a friend.

If our stress involves the behaviors and expectations of others, appropriate boundaries may be required.  We can’t change or control others, but we can change our own thoughts and choices which allow others to inflict stress.

And we need regular times of refreshment – enjoyable activities and connection with others.  People who live in community and feel supported have lower stress levels than people in isolation.  While long-term stress is draining, rest and enjoyable activities can fill us back up.

Stress is a huge silent destroyer in our society, causing damage to our brains and our bodies.  Stress can feel like a trap, but the tools for escape are out there.

The post The Health Effects of Stress appeared first on Rachel's Healthy Resources.

As a health and wellness enthusiast, I’d like to introduce you to what scientists now recognize as one of the primary biological indicator of health and aging . . . it’s called a telomere.

If you have never heard of telomeres, let me give you a little background.  We’ll have to zoom all the way in to the human cell and chromosomes.

If it’s been awhile since you had a biology class, chromosomes are the part of our cells which hold DNA, or genetic information.  Telomeres are the protective end-caps on chromosomes, keeping them from fraying away . . . much like shoelace tips.  Suffice to say, these protective caps are critically important for our cells to continue functioning properly.

It probably won’t surprise you to learn that, as we age, these caps can wear down, which allows chromosomes to be damaged.  When that happens, cells don’t work properly and we begin to experience diseases and conditions commonly associated with aging.

Our bodies also produce an enzyme (telomerase) which can build the telomeres back up, but it does not always work very well over an entire lifetime.

Dr. Elizabeth Blackburn has been studying chromosomes and telomeres for nearly 40 years.  In 2009, she and fellow researchers received a Nobel prize in Physiology and Medicine for the discovery of how chromosomes are protected by telomeres and the enzyme telomerase.

Since that time, telomeres have gained a reputation as one of the greatest predictors of longevity and Dr. Blackburn has been researching the effects diet, exercise, lifestyle habits and other interventions have on telomeres and telomerase production.  As she puts it, “That’s the thing that really matters for a lot of people – what’s their health going to be like.”

Dr. Blackburn uses the term “health-span”, which is the time in your life you stay mostly healthy and don’t have a real frailty or disease or some disability that affects your life.  Since we all want our health-span to be as close as possible to our life-span, her research focuses on enhancing human health and wellness through telomere protection and restoration.

For the past few years, Dr. Blackburn has been working with Shaklee researchers to learn more about what people can do to live younger longer.  You will probably NOT be surprised that, yet again, healthy diet, exercise, and adequate sleep have been shown to slow the aging process!  Additionally, her research indicates that stress causes telomere damage, while having a sense of purpose in life helps strengthen them.

Dr. Blackburn’s team also discovered Shaklee supplements significantly improve telomere length.  In fact, Dr. Blackburn’s Telomere Study projects that an 80-year-old Shaklee supplement user would have the same telomere length as a 41-year-old non-supplement user.  These findings reinforce the 2007 Landmark Study which proved the health of Shaklee supplement users far surpassed that of a general healthy population who were an average of ten years younger.

 

“The Shaklee population is remarkably healthier than the general population, as shown by two studies, The Landmark Study on long-term nutritional supplement users, and the Telomere Study.” – Dr. Elizabeth Blackburn

These studies confirm what I and other Shaklee users already know about the benefits of quality Shaklee supplements for better health.

Note:  It is good to be back today as promised.  However, for the near future, I am adjusting my publication schedule to one per month on the 25th of the month.

The post Telomeres appeared first on Rachel's Healthy Resources.

But, health maintenance can become an unhealthy obsession.

You Can’t Control Your Health

I can make many choices which affect my fitness – for good or for ill, but I do not have 100% control over the state of my health.  This was brought home for me in dramatic fashion when an arterial venous malformation (a tangle of veins present at birth) burst in my brain many years ago.  My prognosis was grim, and many in the same shoes have suffered permanent damage and disability.  One of the main take-aways from that experience was an appreciation for the sovereignty of God (and my lack of control) over my well-being.

Yes, statistically the top four causes of death in America are between 60% and 90% preventable, but that 10% – 40% is still out of our control.  Peace with that fact may be as important as our decisions regarding the 60% – 90%.

I lock my car when unattended.  It’s a simple and effective deterrent to theft.  But, locked cars are broken into and/or stolen every day.  I know this is a risk involved with car ownership.  I do what I can – but I won’t spend my time, money, or emotional energy trying to ensure the absolute safety of my vehicle.

I put more effort into my health than my car, but with the same understanding.  Life is risky.

Obsession Isn’t Good for Health

Wise lifestyle choices, especially difficult ones, can lead to a feeling of entitlement.  We start to believe we are owed perfect health all the time.   Health obsession is not far behind.

Chris Traeger from Parks and Rec is a humorous example of how a fixation on health can become unhealthy.  His extreme goals of living to be 150, running to the moon, and having 0% body fat are amusing, but cause anxiety, interfere in relationships, and reduce his overall quality of life (discoveries he makes over the course of the show, for those who don’t watch).

Of course, Chris Traeger is an exaggeration, but I believe the point is true.

Sometimes I eat too much sugar.  Occasionally I eat fast food.  I even drink soda a few times a year.  I really struggle to get enough exercise, but I am not stressed out about it.  I keep trying and I am at a healthy weight, I try to eat lots of fruits and vegetables, and I take several supplements to help shore up my diet.

Balance is important to me.

Information Works for Me.  Not the Other Way Around.

We live in a wonderful age of information.  But there is a dark side.  Every piece of knowledge feels like an imperative.  It is not.  Our lives are not some cosmic exam where we must get at least 60% of the answers correct to pass.  And competition is imaginary.  The people who are getting A’s and B’s are not happier and more successful than the C’s and D’s . . . if grades were even a thing.

Anxiety and panic are on the rise – coinciding with the avalanche of data.  The internet seems to breed overbearing lectures, predictions of doom, and outraged judgments.

Again, information is great, but it is not the boss of me.  Jumping on and off bandwagons and zigging and zagging with every nutritional fad is exhausting.  I just don’t participate.  For much of my adult life I did not have the time, energy, or desire to research and fact check every scrap of news.  And you know what?  I am not going to waste any energy fretting over advice not taken or guidelines not followed.

Years ago, someone told me low-fat milk was unhealthy because it contained more sugar than whole milk.  I was skeptical and way too busy to look into the claim.  I continued drinking low-fat milk.  When I began my blogging research I came across the fact that powdered milk and other unhealthy ingredients are added to low-fat and non-fat milks to make them more palatable.  Am I going to develop disease because of all the low-fat milk I drank?  Maybe, but considering the whole of my nutritional choices, I don’t think it will have much impact.

As it turns out, I have decided that my cholesterol levels are more significant to me than the additives, so I still drink low-fat milk!  I acknowledge I may be wrong.  But I’ve considered the information and made my choice, which is the purpose of information.

Over the years I have swapped out some household food and cleaning staples for others I believe to be healthier.  But I don’t fret about having been exposed to less healthy items previously, or what other bad stuff I might be unwittingly using. I do the best I can for my family’s health, but we live in a toxic world inundated by fake food.  The goal of preventing all contamination is unrealistic and – ultimately – our lives and health are in God’s hands.

“You saw me before I was born. Every day of my life was recorded in your book. Every moment was laid out before a single day had passed.” Psa 139:16

Worry and Stress Are Unhealthy

Stress does more damage to our health and quality of life than most of the things we get stressed about.  Obviously, I’m not talking about extreme life and death traumas – that is an entirely separate topic.  But, out of control worry causes all kinds of illness from simple aches and pains to frequent colds, infections, and rashes, to serious gastrointestinal problems and increased risk of heart attack, stroke, and cancer.

All this to say, once again, can we just chill out about our health and nutrition decisions?  Sure, health is important to our quality of life.  And it makes sense for reasonable grown-ups to consider sound scientific research as they make choices for themselves and their families.  But let’s give everyone a collective break from the stress-filled messages of death and disease if we follow the “wrong” data interpreter.

One of the frustrating assumptions about some nutrition-related headlines is that everyone hearing the news has the same opportunity to make the suggested choices.  Economics, availability, and sometimes even social structures prevent many people, even here in the United States, from taking advantage of known health and nutrition guidelines.

No-one needs to be accused of bad parenting because they can’t provide adequate produce for their children, when they are doing their best to simply feed their kids.

It’s great to give people sound advice and facts they need to make informed choices, but with the grace and understanding that some people just don’t care and other people are really unable to take advantage of the information, for whatever reason.  And it’s okay.  We are all doing the best we can.

Let’s give information with compassion.  Let’s receive information with leniency.

The post Can We All Just Chill For a Minute? appeared first on Rachel's Healthy Resources.

Prep Time: 20 mins     Cook Time:  4 hours    Servings:  10 – 12

Ingredients

1 onion, diced

3 garlic cloves, minced

2 Tbs olive oil

2 lbs white beans (great northern, navy, or cannellini)

2 large carrots, peeled and diced

3 large celery stalks, diced

1 bay leaf

1 tsp each: rosemary, thyme, oregano

5 cups vegetable stock

5 cups chicken stock

Pepper to taste

28 oz can diced tomatoes

6 – 8 cups roughly chopped spinach, kale, or chard

Instructions:

1. Add oil to skillet and sauté onion and garlic 2 -3 minutes until tender. Transfer to slow cooker.
2. Rinse beans and add to cooker, along with remaining vegetables (except greens), spices, and stock. Can add more water to create more of a soup.
3. Cover and cook on high for 3 – 4 hours, or low for 8 – 10 hours.
4. Add tomatoes and pepper. Cook another 1 – 1-1/2 hours, or until beans are very soft. Add greens and serve.  If beans are soft after step 3, add tomatoes, pepper, and greens and serve.

Serve over rice, polenta, or bread.  Freezes well.

The post Slow Cooker White Bean Stew appeared first on Rachel's Healthy Resources.

Planet in Crisis

The beautiful planet we inhabit is increasingly toxic and polluted.  Chemicals and germs are everywhere – in the food we eat, in the air we breathe, on every imaginable surface we encounter.

The fight for safety and protection of ourselves and our families often feels futile.  Many are simply resigned to the likelihood of getting cancer and dying young.  Statistically, Millennials are the first generation with a life expectancy shorter than their parents, so I understand the cynicism.

However, expectations don’t have to become reality.

Do you remember the Y2K scare?  None of the predicted disasters took place – not because the threat wasn’t real.  It was because people understood the danger and started scrambling to fix the problem.  And everyone working together averted disaster!

I don’t hold much hope for our current population coming together in agreement on the critical health issues necessary to really turn this ship around.  Too much money is on the line.  But we individuals still have the power to make a difference in our own lives and the lives of our children.

And I believe those of us who understand the serious threat to human health have a duty work for the well-being of our planet – and that starts with our homes.

While we can’t control the toxic world we live in, we can make our homes a mostly poison-free safe haven.

Say “NO” to Poisonous Cleaners

The first, most basic step in this process is eliminating conventional, chemical-based cleaning products.

Some will say, “of course” – but many still suffer from our Madison Avenue training to believe clean smells like a chemical.  Clean really has no smell, but if we must have an odor to feel good, let the odor be fresh lemons, cinnamon, or lavender oil. (I don’t like vinegar, but even that would be healthier than the chemically “pine-sol” smell.)

If we don’t use chemical cleaners, how do we get rid of dirt and, more importantly, germs?  I personally use Shaklee cleaners primarily because of the low cost and high efficiency of the products.  But others prefer to make their own cleaning solutions from natural ingredients like lemons, baking soda, vinegar, hydrogen peroxide, etc.  Either route is a good way to clean our homes without leaving behind toxins more dangerous than the ones we are trying to clean.

When threatened with really nasty, dangerous germs it can be tempting to go for an “antibacterial” cleaner or more caustic substance like chlorine.  However, the ingredient (triclosan) that makes a product “antibacterial” may pose a health risk and has not been shown to provide additional protection.  And chlorine does not have better outcomes than hydrogen peroxide or Basic G in killing viruses.

Clean the Air

The next step in creating safer homes is improving air quality.  If you can afford air purifiers, that would be great, but simple steps like changing the filter on the heating and air-conditioning system every other month (or more if necessary) and opening windows whenever possible will also make a big difference.

Real plants clean and replenish the air in enclosed spaces.  Some of us are plant-challenged, so this can be difficult . . . but the benefits are worth the effort.  Keep at it.

And don’t use air fresheners!  They offer a quick fix for offensive odors – but the benefits are not worth carcinogen laden air.  Better to locate and eliminate the source of bad smells.  And if you need some pretty fragrances, get a warming plate and heat water with vanilla (or other extract), spices, or fresh squeezed fruits.  Essential oils are another option, but check ingredients . . . some contain chemicals as well.

Keep Bad Stuff Out/Be Kind to Earth

And lastly, avoid bringing unwanted contaminants into the house by way of shoes and other chemical products like used paint, lightbulbs, and batteries.  Leave shoes at the door and properly dispose of all hazardous household items (i.e. don’t toss in the household trash).

Our planet was created to support life.  We can’t poison and pollute the earth and expect it to continue providing good health.  Everyone doing their part toward preserving and reclaiming the health of our environment can add up to real change for all human health.

One way I do my part:  my family does not add plastic cleaning bottles to the landfills.  We have three sets of spray cleaners which I refill with different concentrations of Basic-H (all-purpose cleaner) or Basic-G (germicide).

The post Home Detox appeared first on Rachel's Healthy Resources.

Ingredients

1 medium red onion, diced

4 cloves garlic, minced

2 Tbs olive oil

6 tsp chicken bouillon (or 6 cubes)

1/2 tsp ginger

1 tsp salt

1 bunch kale, ribs removed and cut into 1″ strips

3/4 cup peanut butter

1 can tomato paste (6 oz)

Sriracha hot sauce (to taste)

Chopped peanuts (topping to taste)

Instructions

1. In a large pot, warm olive oil over medium heat.  Add onion and garlic.  Saute for 2 – 3 minutes.
2. Add 6 cups of water, bouillon, ginger and salt.  Bring to a boil.  Reduce heat and simmer on medium-low for 20 minutes.
3. In a medium bowl, mix together peanut butter and tomato paste.  Add 2 cups of hot mixture and stir until smooth.
4. Add peanut mixture, kale, and hot sauce to soup.  Simmer for 15 minutes.

Top with peanuts.  Can serve over rice.  Some of my family don’t like hot sauce, so I include it with the garnishes instead of adding at step 4.

The post West African Peanut Soup appeared first on Rachel's Healthy Resources.

I can’t tell you what changed that eighth grade year.  Maybe it was the new town, the new school, the new church, and a bunch of new people.  Someone probably pointed out my chunkiness.  I don’t remember why, but I remember complaining to my mother that I was fat.

She countered, “You’re not fat. You’re just right.”

Me: “What about this belly?”

Her: “That’s just baby fat.”

Me: “Mom, I’m 13!  13-year-olds don’t have baby fat!”

She gave me a helpless look I now totally understand.  I have been there with all my daughters.  She didn’t want me worrying about my weight at my age.  She didn’t want me basing my ideas of beauty on what others told me.  And she was right, but she couldn’t win the argument because I wore a size 11 when the “correct” size was 7 and under.  Realizing I was entrenched in my view, she reiterated the importance of a healthy diet and let the subject go.

Though my 13-year-old weight-loss motives were immature and rooted in self-consciousness, it was the beginning of my weight management education.

My dad had recently lost about 50 pounds, and I knew he cut back on calories and started jogging.  I considered this option, but rejected it for several months – going through a “life is unfair” stage.  None of the other teenagers had to diet to be thin and beautiful.  Why should I?  I sulked many months, but eventually decided the size 7 jeans were worth the unjust suffering.

So, that was my first weight loss mindset hurdle – letting go of unfair.

Next, I had to figure out why I continually failed to reduce my calorie intake.  I considered what situations and emotions led to “cheating”.  People eat for many reasons, but I discovered my own two reasons; one was entertainment and the other an unwillingness to allow good food to be wasted.  Wasting gross food is okay – but not the yummy stuff.

So, I focused on my calorie count and intermittent jogging.  (I really hate jogging.)

Me in 1985

Once I stopped pouting, found healthier entertainment options, and challenged my unreasonable need to eat everything available, I slimmed down without much trouble.  When I went to college a few years later, people referred to me as skinny!  That was weird.

Then I got married.  And I gained 5 pounds.  Then I had a baby . . . and gained 10 pounds.  Lots of stress added 5 more pounds.  Another baby – another 10 pounds.  A third baby and brain surgery – 10 pounds each.

It had happened so gradually I barely realized how much weight I had gained . . . 50 pounds in 10 years.

By this time, I no longer concerned myself with the opinions or approval of others.  Sure, I was a little heavy, but so what?  I was not obese.  Obese would be unhealthy.

Me in 2006

I started from a young age teaching my daughters the importance of exercise and a healthy diet – specifically instructing them not to worry about weight or looks – only health.  They seemed to listen to me more than I listened to my mom . . . well, on this topic at least.

Then in 2012 I read that people who carry around as little as 20 extra pounds during middle-age significantly increase their risk of health complications in old age!  And the more extra weight, the higher the risk.  I knew lots of older people with health problems and I did not want to join them!  Suddenly my extra weight seemed problematic.

I had lost 15 pounds in 2009 (using Shaklee’s Cinch program – now 180 program), so I set out to lose the remaining 35 extra pounds.

I knew much more about weight control than 30 years before, and Shaklee’s 180 program is a highly successful and healthy method, but mindset and motivation are crucial to gaining success.  No diet program in the world works if you don’t stick to the plan!

The self-pity hurdle was much lower this time around.  I had lots of company in the middle-aged-spare-tire boat.  But I still had to get serious about my goal – willing to forego many tasty treats to increase my odds of arriving at old age as healthy as possible.  I could never have endured the deprivation without a strong desire for long-term health.

And I knew the denial was only temporary.  It would take hard work and dedication to lose the weight, but less work to maintain the new weight.  Every delicious dish I passed up was simply a deferral to another time – I can have that ice-cream, in moderation, 6 months from now.

I always intended to add exercise to my daily routine, but those intentions never materialized.  My schedule was super busy, and I really just don’t like exercise!  I probably would have lost the weight more quickly and easily with an exercise routine, but I was fine with the trade-off.

Losing 35 pounds (or a total of 50) during middle age was more difficult than the 25 pounds I lost as a teenager.  But it was not my final challenge.

(c) Can Stock Photo / ammentorp

I maintained my new and improved weight for about 5 years.  But then I turned 50.  Slowly and steadily I began to gain a pound or two every few months . . . and I find my diet plan is no longer effective without an exercise component.  I may have mentioned, I really hate exercise.

My after 50 experience is pretty common and likely caused by hormones.  But, I refuse to give up.  Weight gain after 50 will happen, but does not have to remain a fixed fact.

So, I am back to the mindset and motivation drawing board.  I don’t have 35 pounds to lose (thank goodness), but putting a stop to the weight creep and getting back to a healthy weight will require more than the pain of passing up deserts and fettuccine.  It now requires physical endurance as well.  But 70-year-old me needs 50-year-old me to step up and do this, and that is the only motivation that could get me on the treadmill. (figuratively speaking. My actual workout is more along these lines.)

13-year-old me would probably be appalled, but size 7 pants just don’t inspire me anymore.

So, do you want to control your weight?  If so, why?  And what obstacles and/or irrational behavior are sabotaging your efforts?  How can you take out the obstacles?

The answers to these questions are just as important to your success as the choice of diet and exercise program!

The post Mindset and Motivation in Weight Control appeared first on Rachel's Healthy Resources.

Ingredients

1/2  cup vanilla protein powder (I use Shaklee Life Shake)

2/3 cup flour

3 Tbs Truvia (or sugar)

2 ½ tsp cinnamon

1/8 tsp nutmeg

1 tsp salt

1 tsp baking soda

1 cup lowfat milk (or almond milk)

2/3 cup applesauce (unsweetened)

¼ cup plain greek yogurt

3 tsp vanilla

Instructions

1. Heat non-stick skillet over medium low heat (or use cast iron with cooking spray).
2. Mix all ingredients by hand (or with mixer on low) just until mixed.
3. Pour ¼ cup mixture onto skillet and spread to about 6”.  If too thick, add 1 Tbs milk.
4. Cook about 3 – 5 minutes each side, until golden brown and done in the middle – adjust for variations in stove settings and types of skillets.
5. Remove to plate – cover to keep warm – serve immediately.

Top with syrup (small amount), yogurt, berries, applesauce, preserves.

The post Cinnamon Toast Protein Pancakes appeared first on Rachel's Healthy Resources.

(c) Can Stock Photo / RTimages

As it turns out, May is also skin cancer awareness month.

As an aside, May promotes awareness of roughly 15 conditions, three ethnicities, and a few other causes and/or activities (i.e. National Bike Month).  But, I have some personal experience with mental health (my last post) and with skin cancer.  For that reason I chose to look at nutrition and skin cancer.

Skin cancer is on the rise.  According to the American Academy of Dermatology, one in five Americans will develop some form of skin cancer during their lifetime.

We don’t often associate good nutrition with healthy skin but, just like the brain, skin is part of the body and uses nutrients we ingest as building material.  Actually, skin is the largest organ of the human body, with an area of about 20 square feet!

The three major types of skin cancer are basal cell carcinoma, squamous cell carcinoma, and melanoma.

Skin cancers develop from mutations of skin cell DNA.  The type of cell that has mutated determines  the type of cancer.  The skin’s top layer – or epidermis – contains squamous cells (just below the outer surface), basal cells (just beneath the squamous cells producing new skin cells), and melanocytes (at the lower part of the epidermis producing melanin, or skin color).

The most common cause of skin cancer is UV radiation from the sun and tanning beds.  However, toxic substances, a weakened immune system, and other radiation exposures can cause skin cancer in areas not exposed to the sun.

The first recommendation for prevention is sunscreen.

Use sunscreen when skin is exposed to sunlight.  Even if you are just driving – make sure your arms are covered or sun screened.  You may not be headed for the beach, but those arms are still baking.

Sunscreen safety has been called into question lately, so let’s take a small detour.

Concerns have been raised almost exclusively by a group called Environmental Working Group.  I have not located any other person or organization publishing studies on the safety of chemicals contained in sunscreens.  In other words, publications claiming sunscreens are dangerous cite EWG research – which is mostly opinion with little to no documented data.

Like so many products we use every day, chemicals in our lotions cause concern.  Some common sunscreen ingredients given orally in high quantities to rats have caused adverse reactions.  If you have a zero tolerance for any chemical at any level, you will want to avoid most sunscreens.

However, claims that the ingredients have not been reviewed since the 1970’s are outdated themselves.  Some questionable ingredients (most notably homosalate and octocrylene) have undergone recent testing and were found by many studies to be safe in levels of 10% or less.

Other organic UV filters undergo testing before FDA approval:

“The safety dossier of a new UV filter resembles that of a new drug and includes acute toxicity, irritation, sensitization, phototoxicity, photosensitization, subchronic and chronic toxicity, reproductive toxicity, genotoxicity, photogenotoxicity, carcinogenicity, and, in the United States, photocarcinogenicity testing. The margin of safety of new UV filters for application to humans is estimated by comparing the potential human systemic exposure with the no-effect level from in vivo toxicity studies. Only substances with a safe toxicological profile and a margin of safety of at least 100-fold are approved for human use.”  – Benefit and risk of organic ultraviolet filters:  https://www.ncbi.nlm.nih.gov/pubmed/11407932

I don’t 100% trust the FDA – I prefer to see scientific studies proving or disproving specific concerns.  However, the fact is – no published study exists confirming sunscreens are toxic to humans.

My personal view of sunscreens is to stick with a trusted manufacturer – one that puts consumer safety first and conducts its own research.  I also look for sunscreens with four or fewer active ingredients in low percentages and avoid brands that don’t list percentages of their active ingredients.

A last word on sunscreens.  We all need some “unprotected” sunlight to facilitate vitamin D production.  We don’t need a lot, but 20 – 30 minutes a few times a week is important for our health.

Moving on to other means of skin cancer prevention . . . the second suggestion is staying out of direct sunlight between 10:00 am and 3:00 pm, if possible.  If not, reduce sun exposure with protective fabrics carrying a UPF value on the label, hats, and sunglasses.

Finally, give your skin the hydration and nutrition it needs.  Drink plenty of water, eat a healthy diet, and use skin care products enriched with antioxidents.  The most important vitamins for skin health are Vitamin C (antioxidant and collagen producer), Vitamin A (cell repair), and Vitamin E (antioxidant and protectant).  Resveratrol also aids in cellular repair.  A diet filled with fruits and vegetables is a good start and supplements can help fill the gaps.

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