NEWS
Wellness news can be confusing, contradictory and tough to interpret. OUr NEWS posts include important, interesting, AND fun information for you to use and share!
6/7/2018 YOGA CAN SLOW CELLULAR AGING
Researchers at the All India Institute of Medical Sciences (AIIMS) found that yoga slows cellular aging. Specifically they found that 90 minutes of yoga - including physical postures, breathing, and meditation - five days a week for 12 weeks slowed down markers of cellular aging and lowered measures of inflammation in the body.
According to Harvard Medical School, different biomarkers in the blood can determine the level of chronic inflammation and stress in the body. A higher baseline level of cortisol is an indicator of high chronic stress.
Another biomarker is BDNF, a protein that regulates neuroplasticity and promotes brain development. Lower levels of BDNF has been correlated with depression and anxiety.
At the end of 12 weeks, the yoga participants had lower levels of inflammation and significantly decreased levels of cortisol. They also had higher levels of BDNF, suggesting that yoga may have potential protective effects for the brain as well.
OMMMMMMMMMMMM....ommmmmmm-mazing!
5/29/2018 SUNSCREEN NEWS - that might make you feel burned
Here comes the sun! Today. And tomorrow. And....
This month has turned out to be the warmest May on record for much of the US. After a record breaking cold, wet April, most of us (especially in the Northeast) are basking in sunshine and warmth. Sunshine doesn’t just boost our spirits, it boosts our health. We need about 20 minutes of sunshine a day (without sunscreen) to help our bodies make Vitamin D – a super important vitamin that strengthens bones and the immune system, and lessens our risks of breast, colon, kidney and ovarian cancers.
So what happens after we get our 20 minutes of sun exposure to build Vitamin D? We begin worrying about harmful UVA and UVB rays that can lead to sunburn, skin damage, and skin cancer. The sun feels dangerous rather than warm and wonderful. Sunscreen becomes the go-to lotion we slather on ourselves and our kids.
Time to rethink our use of certain sunscreens. The Environmental Working Group (EWG) recently posted its 2018 guide to sunscreens and found that two-thirds of the 650 sunscreens tested offer inferior sun protection. They may also contain harmful ingredients like oxybenzone (a known hormone disruptor), or retinyl palmitate (a form of Vitamin A that may harm your skin- test data shows increased skin tumors and lesions on animals treated with retinyl palmitate and exposed to sunlight).
Concerned? The alarming statistics continue.
Half of the beach and sport sunscreens sold in the United States that EWG analyzed would not be allowed on the market in Europe due to inadequate protection against UVA rays, according to Sonya Lunder, lead scientist involved with the sunscreen guide. Research conducted by Brian Diffey, PhD (emeritus professor of photobiology Newcastle University) has shown that U.S. sunscreens allow about three times more UVA rays to transfer through skin than European sunscreens.
Mainstream sunscreen brands include oxybenzone in most of their products. To avoid oxybenzone, EWG identifies 211 top-rated mineral sunscreens and 23 non-mineral products that don’t include oxybenzone. So be sure to get your twenty minutes of sunscreen-free sunshine every sunny day. For extended time in the sun, use one of the safest sunscreens on the market. Thanks for the info EWG!
THE BEST SUNSCREENS of 2018
- All Good Sunstick, Unscented, SPF 30
- Aromatica Calendula Non-Nano UV Protection, SPF 30
- Attitude 100% Mineral Sunscreen, Fragrance Free, SPF 30
- Aveeno Baby Continuous Protection Lotion Sunscreen, Sensitive Skin, SPF 50
- Badger Sunscreen Cream, Unscented, SPF 30
- Goddess Garden Organics Everyday Natural Sunscreen Lotion, SPF 30
- Just Skin Food Natural & Organic Sunscreen, SPF 30
- Kabana Organic Skincare Green Screen Sunscreen, Neutral, SPF 31
- Poofy Organics The Sunscreen Stick, SPF 30
- Sunology Mineral Sunscreen, Body, SPF 50
THE BOTTOM OF THE LIST- Sunscreens to AVOID
- Banana Boat Kids Continuous Spray Sunscreen SPF 100
- Banana Boat Kids Sunscreen SPF 100
- Banana Boat Sport Performance Continuous Spray Sunscreen SPF 100
- CVS Health Sun Lotion SPF 60
- Neutrogena Pure & Free Baby Sunscreen SPF 60+
- Neutrogena Sensitive Skin Sunscreen SPF 60+
- Panama Jack Sport Sunscreen SPF 85
5/14/2018 NEED A CHOCOLATE FIX? GO FOR IT!
Archaeologists have traced the roasting and grinding of the seeds of the cacao plant to 2000 BC. Five hundred years later, the Mayans and Aztecs began the tradition of drinking chocolate as a warm, bitter liquid. Throughout history, chocolate has been revered. Believed to be food of the gods and an indulgence for the elite, chocolate has served as currency in trade, as a medicine and aphrodisiac.
We’re still addicted to chocolate. Hence the collective sighs of relief whenever research suggests that chocolate – so beyond delicious - is good for us! And the research continues to stack up in dark chocolate’s favor.
· A meta-analysis including data on over 500,000 participants found that people who regularly eat dark chocolate (two to three 30-gram servings per week) had a lower risk of developing diabetes, heart disease, and strokes. (1)
· Plenty of studies show that dark chocolate is good for your cardiovascular health. (2) (3)
· And now we know that chocolate benefits our vision, too! A recent study looked at the effect of chocolate on eyesight and found improvements in visual perception two hours after eating a 47 gram dark chocolate bar (72% cacao). The authors of the study hypothesize that the polyphenols found in cocoa (flavanols) enhance availability of oxygen and nutrients to the blood vessels of the eye and brain. (4)
This new research, along with the known beneficial impact on cardiovascular health, suggests that indulging in a bit of chocolate is a smart, delicious and healthy thing to do. Our love affair continues…..
For a super yum and simple-to-make chocolate treat, try our Chocolate Pomegranate Bar, the very first recipe in TASTE.
Or, make Dark Chocolate Strawberries. Easy!
· 1 package organic strawberries
· 2 cups dark chocolate chips
· 2 teaspoons coconut oil
Wash and thoroughly dry the berries. (The chocolate sticks better when they’re very dry.) Do not remove the caps.
Pour the chocolate pieces into the top bowl of a double boiler and add the coconut oil. Heat gently, stirring until melted. Dip the strawberry into the melted chocolate and place on a baking sheet covered with parchment paper to dry. Repeat until all berries are covered. Place the baking sheet in the fridge to allow chocolate to harden into a shell.
Note: If you don't have a double boiler, combine the chocolate chips and coconut oil in a glass or metal bowl. Carefully place the bowl in a pot containing a small amount of water. Heat on low until simmering, and stir until melted. Bowl will be hot, so use caution when dipping berries!
5/8/2018 ANOTHER (HUGE) PLUS FOR COOKING AT HOME
Home-cooked meals are a great way to reduce sugar, unhealthy fats and salt. Did you know that they're also a great way to reduce exposure to harmful phthalates which are linked to birth defects, neurological problems, cardiovascular issues and cancer?
Phthalates, synthetic chemicals that affect hormones in the body, are found in hundreds of consumer products; perfumes, hair sprays, and shampoos. They are also added to food packaging and processing.
In 2016, Dr. Ami Zota ( George Washington University) showed a connection between phthalate exposure and fast-food restaurants. (1) Using data from The National Health and Nutrition Examination Survey collected between 2005 and 2014, a new study suggests that the link persists at sit-down restaurants and cafeterias, too. .
"We first used this methodology to focus on fast food and found some striking associations between recent fast food consumption and phthalate exposure," Zota said. "And now, we extended that to see if the findings were unique to fast food." Participants who had eaten at restaurants, cafeterias or fast food outlets had phthalate levels that were 35% greater the next day than those who ate food purchased at a grocery store and prepared at home. Those who dined out were probably exposed to the chemicals via foods that had been in contact with plastic packaging, said Zota.
The FDA doesn’t monitor or regulate phthalates in food or beverages. They are pervasive throughout the environment. "To really reduce everyone's exposure to these potentially harmful chemicals, we need systemic changes to how our food is produced and transported, and that's going to require changes in policy as well as market-based solutions," Zota says.
Purchasing food in a grocery store and cooking meals at home continues to result in tremendous health benefits. "Preparing food at home may represent a win-win," Zota said.
Dinner’s on! At home.
4/21/2018 MOVE!
If you can’t fit a long walk into your day, fewer short walks may be just as good for you.“All physical activity counts,” says Dr. William Kraus, a professor at Duke University who conducted a recent study with researchers from the National Cancer Institute. They found that daily micro activities like climbing a flight of stairs, practicing a few easy yoga poses to start your day, walking to the grocery store from the parking lot or to your office from the car, are all benefits for longevity.
Current federal exercise guidelines recommend thirty minutes of daily moderate exercise, in at least ten-minute intervals, five times a week. But as researchers began to study how the duration of exercise routines benefits one’s health rather than one’s endurance, they discovered that exercise doesn’t have to happen in longer bouts to add to longevity. Repeated exercise in shorter intervals throughout the day are just as beneficial to our health and well-being. Moving more often - especially if you can manage an hour of physical activity over the course of the day, can lengthen your life.
The results of the study will be incorporated into formal exercise guidelines. “If you can’t go for a long walk,” Dr. Kraus says, “a few short walks are likely to be just as good for you.”
So, dance in the kitchen. Run up and down a flight of stairs a few times a day. Jump rope (without a rope) while you listen to a conference call or chat on the phone. Action matters!
4/12/2018 STRAWBERRIES TOP THE DIRTY DOZEN LIST
Just released!
According to the Environmental Working Group, strawberries have been found to have the highest produce pesticide contamination for the third year in a row. Spinach and nectarines are ranked second and third for residue. The EWG’s Dirty Dozen list is a helpful guide to making the most of your food budget – highlighting fruits and vegetables that are really important to buy organic, and why.
The Dirty Dozen list states:
One strawberry sample contained an astounding 22 pesticide residues and one-third of all conventional strawberry samples contained 10 or more pesticides. Conventional spinach had relatively high concentrations of permethrin, a neurotoxic insecticide and 97% of conventional spinach sample contained pesticide residues. Nearly 94% of nectarine samples contained two or more pesticides and one sample of conventionally grown nectarines contained residues of 15 pesticides.
The full list is available at EWG’s Dirty Dozen™ list. Because it’s not necessary to buy everything organic (only 1% of conventional avocados tested positive for pesticides,) also take note of the Clean Fifteen EWG Clean Fifteen list.
The Dirty Dozen The Clean Fifteen
Strawberries Avocados
Spinach Sweet Corn*
Nectarines Pineapples
Apples Cabbages
Grapes Onions
Peaches Sweet Peas, frozen
Cherries Papayas*
Pears Asparagus
Tomatoes Mangoes
Celery Eggplants
Potatoes Honeydew Melons
Sweet Bell Peppers Kiwis
Cantaloupes
Cauliflower
Broccoli
* Some sweet corn and papaya sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.
The Dirty Dozen and Clean Fifteen guides are the smart shopper’s way to eat healthy and stretch a budget! “With EWG’s guide, consumers can fill their fridges and fruit bowls with plenty of healthy conventional and organic produce that isn’t contaminated with multiple pesticide residues.” Sonya Lunder, Senior Analyst EWG
4/6/2018 Hazards of Home Cleaning Products
Good thing Alice didn’t live to read this news (yes, we both grew up with The Brady Bunch!)
The sparkle and shine of a clean, spotless home may come with a heavy price. A study out of the University of Bergen in Norway, published in the Journal of Respiratory and Critical Care Medicine, is the first to show the effect of long-term exposure to housecleaning products. Researchers who tracked over 6,200 people for 20+ years have noted a decline in lung function that is equivalent to smoking a pack of cigarettes a day for women whose occupation is cleaning. Women who used cleaning products and sprays at least once a week also had a faster decline in lung function than women with no exposure. What?!
Short-term exposure to cleaning products has been well researched and is known to trigger asthma. And now we know that long-term exposure can irritate the mucus membranes that line the airways of the lungs, causing changes to the way we breathe.
Chemicals linger in the air, on our counters, furniture, floors. Noting that we clean our houses daily and weekly, the lead author of the study, Dr. Oistein Svanes, implores us to question how the chemicals in the products we use affect us – especially when, as he suggests, lukewarm water and a microfiber cloth are perfectly fine for most cleaning purposes.
Go clean and gleam! Substitute conventional cleaning products with castille soap and water. Or use combinations of white vinegar, hydrogen peroxide and baking soda for a deeper clean. Essential oils are also great to add to your cleaning solution for their scent, anti-stringent, and antibacterial properties - especially a few drops of lemon essential oil. The source is really important with essential oils, so purchase 100% pure or certified organic oils. If you’re on a budget you can get by without these oils. And if you’re not yet ready to take the leap and make your own products, Seventh Generation and Aunt Fannie’s are both great cleaning options. For laundry try MyGreenfills.
MJ’s note: While I don’t disagree with the researchers’ soap and water footnote, I live in a house with 2 boys, a revolving door of visitors, and 3 dogs who always bring the outdoors in. Most days, I need a little more than soap and water. I can get everything clean with vinegar, hydrogen peroxide (3%) and baking soda (scrubs grime away without leaving scratches and also a great deodorizer.) As dogs do, mine sometimes think carpet and grass are synonymous. I have found that vinegar and water works well on brand new stains and hydrogen peroxide (test a small area first) can get out the old stubborn stains.
MJ's favorite combination for an All-purpose Cleaner:
In a glass bottle mix 6 oz Filtered Water with 4 oz White Vinegar.
Add 20 drops Lemon Essential Oil and 12 drops Lavender Essential Oil.
If you have Tea Tree Oil you can add 15 drops, as it is a powerful antibacterial and antifungal, and does a great job killing germs.