Part 3: Change Your Skin

During the summer, your skin takes a beating! Freckles become more pronounced, sun burns just happen despite your best efforts, and skin can end up looking dry and cracked.

To help your skin, try implementing these handy tips to protect and nourish your skin.

• Wear a hat!!!

• When moisturizing, use formulas with ingredients such as aloe vera, coconut oil, undaria pinnatifida, Shea butter, and jojoba oil. NEVER use mineral oils!!

• ALWAYS use a sunblock!! Mineral agents such as zinc oxide and titanium dioxide are much more effective than chemical sunscreen ingredients. 

• Ladies, use make-up sparingly. It is better to use a tinted moisturizer with zinc oxide for SPF protection

• Keep your skin clean - wash every day with a mild cleanser - not bar soap!! K6 skin care is a great option (in my unbiased opinion).

• Drink, drink, drink!!!! Lots of water is necessary in increased temperatures to keep your skin hydrated and looking healthy.

Part 2: Raise Your Vitamin D Levels

Spending time outdoors helps your body synthesize vitamin D. Most Americans are deficient in vitamin D - if you are one of these, try one of these options:

• Go outside first thing each morning to enjoy your cup of coffee or tea. You will spend about 20 minutes outdoors before the sun can do damage to your skin, yet your whole body will benefit by increasing its levels of vitamin D.

• Take an evening walk before the sun sets  

• Water your plants before the sun is too high or too low

• Take a vitamin D supplement! Most adults can take 2,000 - 5,000 IU daily with no problem. Want to get your vitamin D levels tested? Ask your doctor to check your 25-hydroxy vitamin D score. The healthiest people score 60-80 ng/mL or use DirectLabs to order your own test at a very discounted price!

Part 1- Change your meals

Have you ever craved a hot bowl of soup after mowing the yard in 100 degree heat?
Me either!
When the temperatures rise, our bodies tend to perspire more in an attempt to stay cool. Eating "cooling" foods can help your body stay both hydrated and cool during the long, hot summer days.
Hot meals are not necessary - there are so many great dishes that can be eaten cold or room temperature, try something new this week. Some ideas are:

Gazpacho

Cobb Salad

Tabouli

Lemon Chicken (I like to grill instead of bake)

Tuna Salad

Bean Salad

Meals should be lighter in every way. Your need for hydration increases as your level of perspiration increases. Watermelon, peaches, berries, and many other fruits help to provide more water for your body while keeping your appetite in check with their many vitamins and minerals.
Try to eat more veggies and fruit so you feel lighter - now you are ready to jump back in the pool without waiting for the hour your mom made you wait!

Challenge #21 Healthy Summertime Fun

It is so hot outside! We have officially reached the triple digits here in Dallas and it is driving many people inside. This week I want to challenge you to develop some new summertime rituals or traditions that provide you, your family and friends with physical and emotional enjoyment.

This isn't anything complicated, but understanding how our bodies change with the seasons is imperative to good health!

Runners Up and How to Avoid Them

Drugs that act on diabetes, reflux, hypertension, chronic pain, osteoporosis, and allergies top the list of the most commonly prescribed drugs (behind 1 and 2). Because they are synthetic compounds that have unknown actions at the time of their availability on the market, it is always a good idea to avoid having to use them! How? Lifestyle, lifestyle,  lifestyle!!!

Diet - Be reasonable. Veggies first and in more abundance than anything else that you eat. Protien should be lean and natural. Fruits should be fresh and eaten in moderation. Fats should come from nuts, seeds, fish, and lastly from animal sources.

Exercise - We were not designed to sit all day. Get up and move for 30 minutes minimum each and every day! Park your car at the end of the lot and walk, take the stairs, do things that make you move more! Find a physical activity you can enjoy: cycling, swimming, running, yoga - the possibilities are endless.

Thoughts - Be positive! Focus on constructive ideas that serve to improve your life.

And in 2nd Place......

The statin Drug Zocor was prescribed over 94 million times last year! Statin Drugs are used to lower cholesterol. It is in the same class as Crestor, Lipitor, Zocor, Simcor, Vytorin, and others. Some of the most commonly reported side effects of these drugs are:
sexual dysfunction
anemia
memory loss
cataracts
immune dysfunction
nerve damage to extremities

Aside from these serious side effects, statin drugs highly increase one's risk of developing diabetes.  Nutritionally, taking statin drugs can cause Coenzyme Q10 deficiency within the body's cells.  All of this can result in various cardiovascular problems, weka immune system health and low energy.

A more natural way to lower cholesterol is to eat healthy fats, such as fish, nuts, and seeds. Supplements such as omega 3 and 6's as well as some herbal extracts from evergreens can help to lower cholesterol. Nothing can negate the importance of a healthy diet!

Most Popular Prescription for 2011......

Hydrocodone!!!! Also known as Vicodin, this drug was prescribed over 131 million times in one year. Vicodin is used to treat pain and is a member of the opiod family. As such, we can deduce that Americans suffer a lot of physical pain.

If you have taken hydrocodone for an extended period of time, it might interest you to know that the most commonly reported side effects are: lightheadedness, dizziness, sedation, and vomiting. If you drink alcohol while taking vicodin, you increase your risk of hepatotoxicity. Additionally, there are 19 disease contraindications related to the use of this drug.

Nutritionally, use of vicodin can lead to deficiencies in folic acid, vitamin C, calcium, iron and vitamin B5.

If you suffer with chronic pain, you may be interested in learning more about acupuncture, proteolytic enzymes for inflammation, anti-inflammatory diets, chiropractic, TKM, and hypnosis. All of these techniques offer great help for chronic pain.

References:
http://www.therichest.org/nation/americas-most-popular-drugs/  
http://www.drugs.com/sfx/vicodin-side-effects.html
http://healthland.time.com/2011/04/19/americas-10-most-popular-prescription-drugs/#ihii_useofmed_report 
http://www.spectracell.com/ 

Challenge #20 - Know what your meds are doing

Challenge Summary: Find out what your supplements/prescriptions are intended for and what the potential side effects might be, including possible nutrient deficiencies.

Notes about the Challenge: The average American fills 12 prescriptions per year! Whether it is a short-term pain reliever or antibiotic or a terminal medication to control blood pressure, diabetes, or some other malady, there are MANY side effects and potential problems that can occur with the long term use of pharmaceutical medications. This week I will point out some common problems with the most common drugs and supplements. If you have questions about your meds, feel free to comment or email me privately to have your questions addressed.

Easy Recipes to Fit the Meat, Veggie, & Fruit Bill

Breakfast Eggs
Ingredients
4 eggs
1/2 avocado, sliced
4 Tbs salsa
1 tsp. coconut oil


Heat oil in cast iron skillet over medium-high heat. Beat eggs in a small bowl, and pour into skillet. Cook for 1 minute and turn heat to medium-low.  Finish cooking (about 2-4 minutes longer). Top with  avocado and salsa.




Lunch Gazpacho
Ingredients
4 ripe tomatoes, quartered
1 small onion, coarsely chopped
1 medium cucumber, peeled and coarsely chopped
1 sprig fresh parsley
1 clove garlic, peeled
½ cup cold water
juice of 1 lemon
sea salt (optional)
freshly ground black pepper to taste
cayenne (optional)
4 ice cubes


Blend all ingredients in a blender or food processor and enjoy cold




Supper Turkey Burgers
Ingredients
1 lb ground turkey
1 cup cilantro, chopped
1/4 cup red onion, finely chopped
2 tsp garlic, minced
1 tsp sea salt
1/4 tsp freshly ground black pepper

Prepare the grill, or turn the broiler on low. Combine all ingredients in a bowl and use a fork to mix well.  Divide into 4 portions and shape into patties.  Grill or broil until cooked to desired temperature.

Take A Bath!

Epsom Salt Baths have long been used to help relieve sore muscles, soothe rashes, and promote skin health. Tonight, try this:

Add 1 lb. of epsom salts to a hot bath. Soak for at least 20 minutes.

Now wasn't that difficult :)???

Read more about epsom salt baths here.

Feel Good In The Skin You Are In

Your skin is your largest organ - how well do you treat it? Here are some tips to get the "most" out of your skin.

Dry skin brushing - using a soft-bristled skin brush, make short strokes up each arm and leg, always brushing toward your heart. This is best done right before a shower or bath. It improves lymphatic circulation, helps with sensory disorders, and acts as a general detoxification method.
Read more about skin brushing here.

Challenge #19: You are Gonna Love This!

This week our focus will be on cleansing the skin.

Challenge Summary: To develop the habit of cleansing your skin more effectively and learning new techniques to pull toxins out of the skin, making you look healthier and more luminous!

Notes about cleansing the skin: Cleaning the skin requires more than soap. Soap is actually very harsh on the skin; it is better to use botanical ingredients such as aloe vera to clean the face.  There are also ways to "pull" toxins from the skin - stay tuned to learn more!

Difference of Slow Burn and Traditional Weight Training

Traditional Weight Training involves lifting light to moderately heavy weights  in sets of 8-12 repetitions (that number can vary). A typical repetition may take 3-7 seconds. This is a great way to add muscle, strengthen bones and burn fat.

Slow Burn or Slow-Motion Weight Training takes the same exercises and simply performs them in slow motion - with each repetition taking anywhere from 20-35 seconds to accomplish. Obviously the number of repetitions will be much lower.

The advantage of Slow Burn is that your workout will only take about 10 minutes! Will you get the same result? I have found through my research that you will indeed add muscle mass, but you will not acheive a "ripped" appearance like that of a body builder. I know some might disagree with me on this and hey! I hope I am wrong too! I would love to have better muscle definition. This is what I am working on now in my own exercise routine. Two days per week I am doing some slow motion weight lifting and making the  older population at my gym scratch their heads! They probably look at me lifting weights at a snail's pace and feel really good about themselves. Whatever it takes....

Challenge #18 - Try Some Slow Burn

Your challenge this week is to try a different variation of weight training - called Slow Burn

Challenge Summary - Pick 5 weight training exercises and do them in VERY slow motion (1-2 minutes per exercise). The number of reps don't matter - you simply move very slowly to the point of exhaustion for that muscle group.

If you have 10 minutes today - try it!!

Besides - who doesn't have 10 minutes????

Don't Hate Me Because I'm Paleo

Many people live according to the guidelines I set out on Monday  of this challenge. I think it is a good idea to push yourself and try a new eating plan every now and then. Why not this week?

Other Things to Include This Week:
healthy fat such as coconut oil, olive oil, nuts and seeds (in their natural state)
Water - and lots of it!!

You may need to eat more copious amounts of food and more often - go ahead and do so. We have removed the empty calories from your diet and you will now be getting pure protein, great fat, and healthy carbs and tons of fiber!

Eat up!!

Challenge #17: Back to Food

Your challenge this week is to only eat 3 things (this isn't really a fast)

• Meat - beef, chicken, lamb, fish, turkey, wild game, etc
• Vegetables - all of them, except for white potatoes and corn
• Fruit - keep it to 2-4 servings per day

Challenge Summary: This will be a real challenge for most readers. First of all, dairy and grains have been uninvited to this party! Secondly, there is no sugar added to anything mentioned above.

Goal of this challenge: To minimize the amount of unhealthy fat you consume as well as grains, dairy and processed or refined foods.

You can do ANYTHING for a week!!!

How Chiropractic Can Improve Your Brain

When choosing a DC, you should first determine how much of your health you want covered by your doc. Do you just need a manipulation or adjustment? Do you want a doc that can address anxiety and depression also? Do you have an autoimmune disease that you would prefer to handle holistically rather than with drugs? 

While Chiropractic is not a "one stop fits all" modality, it is a far sight closer than an MD's office (no offense to my MD friends).  Not every DC is trained in the same techniques and modalities so it is important to ask questions, explore their website and even interview the doc before you make an appointment. 

One of my favorite DC's in the DFW area is Dr. Avery Carpenter in Dallas. She concentrates her work on autoimmune diseases. Read more about her here. In a single visit, she will determine nutritional deficiencies, structural issues and other energetic blockages. Using nutritional supplements, homeopathic remedies and low-force manipulation, she will address your issues effectively.  Just like MDs have different specialties, so do chiropractors, so chose one who has been trained in the types of work you need.

Stay tuned tomorrow for more on some of my other favorites in the DFW area!  

How Chiropractic Can Improve Your Workout

Chiropractic utilizes many of the same principles and practices as physical therapy. If you have a sports injury, say a pulled hamstring, you could actually benefit more from a DC than just physical therapy alone. While both practices may recommend the same strengthening and flexibility exercises which focuses and the muscular component, Chiropractic will also address the joints, therefore correcting any postural or muscular imbalances.... allowing your body to heal better, faster and have a longer lasting result. 

Most Chiropractors focus mostly on the joint component, but some doctors like Dr. Shawn Blad, work with athletes and non-athletes alike on the muscular component and the joint addressing both to provide better results.  Dr. Blad uses special instruments to help facilitate rapid pain recovery and also gives a customized plan for each individual to allow them to be strong and healthy. Check out his many tools and read more about how  Dr. Blad can help you here. 

Different Offerings of DC's

When choosing a DC, you should first determine how much of your health you want covered by your doc. Do you just need a manipulation or adjustment? Do you want a doc that can address anxiety and depression also? Do you have an autoimmune disease that you would prefer to handle holistically rather than with drugs?

While Chiropractic is not a "one stop fits all" modality, it is a far sight closer than an MD's office (no offense to my MD friends).  Not every DC is trained in the same techniques and modalities so it is important to ask questions, explore their website and even interview the doc before you make an appointment.

One of my favorite DC's in the DFW area is Dr. Avery Carpenter in Dallas. She specializes in autoimmune diseases. Read more about her here. In a single visit, she will determine nutritional deficiencies, structural issues and other energetic blockages. Using nutritional supplements, homeopathic remedies and low-force manipulation, she will address your issues effectively.

Stay tuned tomorrow for more on some of my other favorites in the DFW area!

Challenge #16 - Have You Ever Experienced Chiropractic?

If you are doing even a few of my challenges, you will not want to miss this one! Whether you have a DC you love or have never been to a Chiropractor's office, I am challenging you to make an appointment THIS WEEK with a Doctor of Chiropractic!  There are many different types of Chiropractic practices and you can address almost any health issue with a DC - unless you are on fire or have lost a limb and need a surgeon :)

What is Chiropractic? Click here to find out the basics. Let me assure you though, it is not about getting your neck cracked and popped! I will refer you to several different DC sites this week so you can learn about the different approaches to wellness as performed in a DC office.