4 Back-to-School Breakfast Ideas

It’s September and for many of you, that means back to school.  Even if your household doesn’t have any back-to-school schedules descending upon it, fall is still a good time to for some new delicious, healthy breakfast ideas.  This time of year is kind of like a second New Year’s day… a good time to make a fresh start for fall. Why not try one or two new recipes this month?

You will notice there are no cereal, bagels or “just a piece of fruit” on this list.  That’s because no matter how many whole grains or lack of sugar are in these items, they are not healthy breakfast choices -  all lack the necessary protein your body needs to start the day off right (think hunger control, improved focus and stable blood sugar). The only people who think cereal is a good breakfast option are the companies selling it to make a profit.  Yes, it’s easy, but it leaves you feeling hungry sooner and causes you to eat more at your next meal.

What other options do you have? How about four of them?

These four suggestions are all quick and easy.  A little planning ahead and you can have a week’s worth of healthy breakfasts on hand in a variety of flavors.  Above all, make breakfast a priority… skipping it does more harm than good.

1.   Mini quiches  - make a dozen of these crust-free goodies and have them ready for several days.  A great way to get some protein and veggies in your day!  Here is my version… customize the veggies with your favorites.

2.   Hand held oatmeal – this is not a regular oatmeal muffin.  Think of it as a bowl of oatmeal baked into a muffin shape.  The addition of chia seeds and nuts boosts the protein content and pairing it with Greek yogurt is a perfect morning match.  Just like the mini quiches, you can bake a batch on Sunday and have them ready for the week.

3.   Kicked up toast – while buttered and jellied toast is not a healthy way to start your day, there is a way to make it into a breakfast that will count.  Start with toasting sprouted bread (I like Ezekiel and Rudy’s brands) and then try top with almond butter (protein), a sprinkle of chia seeds (protein, fiber, omegas), banana slices and a dusting of cinnamon. My favorite spread is Cinnamon Chia Seed Peanut Butter by Bliss.  If you have a little more time in the morning, try topping your toast with a spread of pesto, a few spinach leaves and a scrambled egg.

4.   Protein packed fall smoothie – Smoothies are a good breakfast choice when they include at least 15 grams of protein, otherwise it’s too much sugar from all the fruit.  I like SunWarrior vanilla protein powder and a base of almond milk, but you can get your protein from Greek yogurt, too.  Tired of the strawberry-banana combination?  Try blending mangoes, bananas and pitaya (you can find mashed, frozen pitaya packets in the freezer section) with or a combination of banana, cinnamon and almond butter. Don’t forget to include a handful or two of greens!

Wishing you and your family a happy, healthy fall.  Enjoy!

Lavender in the Kitchen

Healthy eating can sometimes have the reputation of being ‘not-so-tasty’, but healthy eating does not have to be boring or bland.  Transitioning from the bevy of processed foods (laden with salt, sugar and fat) to wholesome, from-the-earth foods can sometimes leave us to wonder if there is more to eating than just learning to like the strong taste of kale.  The processed food companies have hijacked our taste buds to think that salt, sugar and fat are the flavors our bodies are looking for, but Mother Nature provides far more satisfying and complex flavors for us. You just need to step out of the box a little and experiment with a little creativity sometimes. 

You can do that by using familiar spices like cinnamon and red pepper flakes. You can even add less familiar flavors like turmeric and maca, but have you introduced your taste buds to lavender? You might be thinking that lavender only belongs in soaps and lotions, or aromatherapy oils, but lavender is becoming a new star in the world of food flavors.

Lavender is typically known as a fragrance for soap or for the relaxing properties that help you reduce stress, improve sleep, tame headaches and as fragrance for other body products.  It has also been widely used in food for decades and is one of the ingredients in the French spice blend called “herbs de Provence”.  Cooking with lavender adds a slight sweetness and fragrance to your food. Primarily used in baked goods, you can also use lavender on its own to flavor drinks, fruits, cheese and dairy products and it can be mixed with salt and lemon as a flavor for grilled chicken.   Culinary lavender has health benefits as well.  "The polyphenols (a type of antioxidant) in lavender can help reduce the 'bad' bacteria in your gut," says Christine Gerbstadt, M.D., author of "Doctor's Detox Diet" and spokesperson for the Academy of Nutrition and Dietetics.

Ready to try a few lavender recipes?  There are a few things you need to know about lavender before you start to cook with it:

·      Quality is crucial. Do not eat flowers from florists, nurseries, etc. – treated with pesticides.  Get fresh culinary lavender from your yard or farmer’s market where you can talk to the grower. You need to buy CULINARY lavender. The wrong variety will taste bitter.

·      It lends a slightly sweet flavor to your food when used properly.  Do not use too much or you will feel like you are eating perfume or soap.   A little goes a long way when it comes to lavender.

·      Lavender goes well with strawberries, blueberries, pears, lemon, orange, honey, sage, rosemary, oregano, thyme, black pepper, mascarpone, ricotta, spearmint balsamic vinegar, figs and even pistachios.

And here are some recipes to get you started:

Peaches with Raw Honey and Crushed Lavender - Wash and slice white peaches then drizzle with some raw honey and top with a sprinkle of crushed culinary lavender.

Lavender Lemon Shortbread  – Simple ingredients, great flavor- I could eat the whole batch!  

Lavender Simple Syrup – great for adding to lemonades, ice tea and cocktails.

Expand what it means to eat healthy and flavorful and add lavender to the mix.  And if you have a favorite, share it in the comments below.  Wishing you happy, healthy eating!

12 Healthy Target Buys

There is no question that choosing healthy foods can be more expensive than processed counterparts.  It can also be hard to find healthy foods in places where cheap, unhealthy foods fill the shelves.  On my recent trip to Target, I discovered some great surprises that fit into the “eat clean, live green” philosophy of this blog. I was happy to see so many options available to Target shoppers and encouraged that they are responding to a demand for healthier foods. Way to go, Target! Let’s keep the choices growing!

Here are 12 picks for healthy foods you can find at Target (well, at least the Target stores in our area, Southern California, that have a grocery department).  If your store doesn’t carry these items yet, ask them to!

1

Hydrate!  Skip the Gatorade (so bad for you in so many ways, I don’t have time to get into it here!) and opt for SmartWater bottled water that has electrolytes and a high pH level to hydrate your body during this hot time of year or after exercise any time of year.

2

Raw Nuts – Nuts give us protein, fiber, healthy fats and important vitamins and minerals like magnesium, calcium, selenium and vitamin E. These are pure, unprocessed and great for keeping some in a small baggie to have on hand for a hunger emergency.

3

Flours and Grains – Bob’s Red Mill Whole Grain Foods is a great company and puts out a great product.  They source non-GMO ingredients, and grind their grains with a cool-grind millstone to keep nutrients in tact. Organic, whole grain and gluten-free options from a company that mills, tests, packages and distributes all under one roof in Oregon.

4

Coconut oil – Spectrum’s Expeller Pressed Organic Virgin Coconut Oil is a great substitute for butter and canola oil in recipes. Coconut oil is high in lauric acid, a medium chain triglyceride that is good for digestion.  Use it to coat muffin tins and sauté veggies, too.

5

Vegetables – Fresh and Frozen Organics. The best produce is fresh and organic. When that’s not available, choose frozen organic.  Target carries both.  Use the Environmental Working Group’s “dirty dozen/clean fifteen”  guide to know which fruits and vegetables you need to make sure are always organic.

6

Gluten free bread – There are a lot of gluten-free bread brands out there, but Canyon Bakehouse is my favorite.  Keep it in the freezer or fridge to extend shelf life.  The cinnamon raisin is delicious toasted and spread with almond butter for a quick, healthy snack.

7

Horizon organic milk  - While I am not a fan of milk for a source of calcium (another topic for another day), many people still like to drink it, so if you are one of those, then choose organic.  Horizon raises their cows in an organic environment with lots of grazing time and no antibiotics or growth hormones.

8

Lundburg wild rice – This family owned farm uses methods that keep the soil healthy and are environmentally responsible. Non-GMO, organic and gluten-free rice products are their specialty.

9

Annie’s mustards – Annie’s is a company that chooses ingredients that are GMO free, no synthetic colors or preservatives and no artificial flavors.  These mustards pass our clean eating test.

10

Amy’s canned soups – Canned foods are not usually on my grocery list, but if you love soup and don’t have time to make it from scratch, then Amy’s is a go-to choice.  Their cans are BPA-free, their ingredients are organic, fresh, high quality and as close to home made that you can find from a can. P.S. I like their frozen meals, too, in a pinch.

11

Organic peanut butter – While I’d normally choose almond butter over peanut butter, Target only had organic peanut butter.  This single ingredient nut butter is a good choice. No sugar or hydrogenated oils in this one.

12

Wild planet Tuna in a pouch – This company is serious about sustainably caught seafood and committed to producing healthy food that doesn’t hurt the planet. Their tuna retains its natural juices and omega 3 oils and is packed with no added water or oil and their cans are BPA free. A healthy protein in an easy to open pouch.

8 Stress Busters for Dealing With Life

This week I have a guest blogger from New Zealand here to give you some tips on dealing with stress. Her name is Rachael Schedewy from the Girls Got Curves blog.  Rachael has some great ideas and if you want to read more from her, you can find her blog, Facebook and Instagram links below.  Enjoy!

Today’s world is non-stop and full on. There aren’t many of us who don’t find ourselves stressed out from time to time.

We all have busy lives no matter what your normal day consists of. Whether you are dealing with the stress of looking after children all day long while trying to run your household, or if you are trying to juggle a career with family life, or if you are trying to find your place in the world. There are daily stresses all around us, not to mention the big stresses that life tends to throw at us every now and then.

Stress can play havoc on our mental and physical health and on our relationships if we don’t know how to minimise and control it.

We need to find ways to cope with this stress and these are my top tips for doing just that.

1.    Get organised – Organisation is key for keeping stress away in the first place! Write checklists, declutter your home so things are easy to find in a rush, prepare meals in advance, organise your closet so outfits are easy to pick, organise your files.

2.    Don’t sweat the small stuff – When you feel your stress levels rising, take a minute to assess the situation. Is it something that really deserves your energy? Is it worth changing your mood over? Are you about to stress out and yell at the kids just because they didn’t put their plate in the dishwasher? Or can you take a deep breath and calmly tell them to come and sort it out and then move on?

3.    Take control of what you can – Feeling like I am not in control is a major stress trigger for me. Try and take back the power. If the stress is coming from your financial situation, sit down, work out a budget that you can stick to. If you are in debt, work out how much you can pay back a week, call the company you are in debt to and work out a payment plan. Sweeping it under the rug and hoping it will go away, or hoping you will be able to afford to pay it next week (when you know you won’t) will not help the situation and the stress will only get worse.

4.    Take a break – I’m not saying go off for a week long tropical island getaway (though if that is an option, definitely go for it!). When you feel yourself start to stress out, step back from the situation if possible. Take a shower, go for a quick stroll, sit down and have a cuppa. Do something else for 10 minutes and then come back and tackle the situation with a fresh mind.

5.    Get some exercise – Exercise is a fantastic stress relief, you can practically feel the stress melting away with every step, lift or downward dog.

6.    Talk to someone – Without a doubt, talking it out is one of the most effective stress relievers. Choose someone you trust and pour your heart out. Tell them what is stressing you out. They may have a fabulous solution, but usually not. But your end game is not a solution, it is just to get it off your chest because sometimes that is all you need.

7.    Do something you love – Take up a hobby or a sport, something that is for you, that you enjoy doing. I recently joined a social netball team and it is great fun! I feel on top of the world after each game (even though we keep losing!).

8.    Look on the bright side – It is easy to get consumed by the negatives but take a moment to think of the positives in your life. It may help minimise some of those stresses. We take turns each night to say the worst and best thing in our day. It is a good way to give the kids an opportunity to say anything that is troubling them and then we have a chance to reflect on the good in our day, no matter how small. 

Following these 8 tips will definitely help you to deal with stress and live a much happier life. Don’t turn to the chocolate biscuits and the wine, well, not every time!

Rachael Schedewy Bio

Rachael Schedewy is a working mother, wife, self-proclaimed geek, healthy living and lifestyle writer and recipe developer.  She thrives on creating affordable, healthy recipes and trying to break through the perception of it being too expensive to eat healthy.

She’s passionate about inspiring others to lead a healthy life by eating simple, delicious food without the big price tag or the gourmet cooking skills. Her passion stems from her husband’s cancer diagnoses and her own health issues making her realise that she had to put more effort into her own, and her families health.

Rachael is very open, truthful and straight to the point about her life, her values and her flaws. She does not sugar coat her food, herself or her opinions.

You can find her at:

Blog: www.girlsgotcurves.com

Facebook: https://www.facebook.com/girlsgotcurves

Twitter: https://instagram.com/girlsgotcurves/

Instagram: https://instagram.com/girlsgotcurves/

Summertime Staple

Temperatures are heating up, long summer days are here, weekends at the beach and backyard barbecues are on the calendar. These things all point to summer, but for me, watermelons are a sure sign summer has arrived.  This large gourd of a fruit, that some say moonlights as a vegetable, might be mostly water, but that doesn’t mean it lacks nutritional value.   This red, juicy fruit is more than a juicy side dish or source for seed spitting contests at summer barbeques. It’s a great hydrator and full of heart healthy vitamins, too.

The nutrient profile of watermelon shows you’ll get vitamins A and C, potassium, magnesium and even a bit of calcium in a one cup serving of whole fruit (not juiced), all without a lot of sugar or calories.  What a great way to hydrate on a hot summer day or after a tough workout!

A big red, juicy wedge of chilled watermelon is always delicious, but if you want to branch out and see what other personalities this fruit has, try one of these recipes:

·      Watermelon Pops -   place cut wedges of watermelon on popsicle sticks and top with fresh squeezed lime, a drizzle of honey and a pinch of sea salt

·      Watermelon Cooler (with or without alcohol)   

·      Watermelon Sorbet   

·      Watermelon Goat Cheese Salad  

Need a little help choosing your melon?

The best tasting watermelons are those that are in season - summer and early fall -  because they need heat to fully ripen. Look for one that has a smooth rind with a creamy yellow spot where it sat on the ground to ripen. A white spot means it hasn’t fully ripened. Store in a cool spot and once cut, keep in the refrigerator for up to four days.

Watermelon and summer, a great combo! Make sure your summer doesn’t pass without these two meeting up. 

Source:  http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2

More Than You Bargained For

One of the most frustrating parts of becoming a healthy eater can be navigating the grocery store.  I have frequently mentioned the misleading ways food is marketed and advertised to get shoppers to believe that a product is good for them, when in reality, it is nothing more than an edible chemical experiment.  It’s hard enough to eat healthy without the very people supplying food to the grocery stores trying to sell you food that does otherwise. It’s no secret that the goal of food processors is to grown their bank accounts… and if your waistline grows, too, well they just don’t seem to care.

Would it surprise you to learn that you are not entirely in control of what food decisions you make at the grocery store? Do you think it’s as simple as walking through the aisles at the grocery store, deciding what to put in your cart and buying it?  Even the best-intentioned and disciplined person is not totally in control, and usually in ways they don’t even realize. We make impulse purchases and sometimes end up with things we later realize we don’t want. That’s the unconscious mind at work. The food industry counts on this unconscious buying and they spend $33 billion in marketing to make sure it keeps happening. 

They also spend money inside the store to determine which products get stocked and where. Would it surprise you to learn that food stores make more money from charging food companies for shelf placement than they do from customer purchases?  Prime locations cost more because it boosts sales.  For example, potato chips on a middle shelf sell faster than when put on a high or low shelf and make the store more money. What shelf are your favorite products on?

And then there are the defaults we are faced with. Defaults are what you get unless you actively choose something else. We consume more salt, sugar and fat than we realize because the food companies have increased them in their formulations. They've also changed what we define as normal portions and food pairings. And unless we change our buying habits, we are going to continue to fill our bodies with these excesses and laboratory enhanced foods that sabotage our efforts to eat healthier.

Other carefully planned out details contribute to the over buying, as well. Larger grocery carts, bigger container sizes at self serve counters, larger portions of packaged foods, intentional bakery smells, and in-store cues we aren’t aware of all contribute to us buying food in excess amounts or that we didn’t want in the first place. The bigger the container in front of us, the more likely we will fill it or buy it... and that makes stores more money in the long (and short!) run.

The circumstances under which we shop also contribute to our decision making.  Do you shop after work? Early on a weekend morning? Are you distracted or stressed when you shop? Those situations also contribute to our buying choices. It's no wonder that 60% of Americans struggle with their weight when something as simple as going to the grocery store is so much more complex than it seems.

I came across these facts in a video I recently watched from The Center for Science in the Public Interest called “Anatomy of a Supermarket Purchase”. It’s an eleven-minute video that goes into depth on these and other concepts that food producers and sellers all use to increase sales… All at the expense of our health (and wallets, too!)

Please take time to watch this video! And once you do, make a renewed effort to consider where and what you buy for you and your family to eat.  Take time to visit a farmer’s market, sign up for a CSA produce box, choose foods that don’t need ingredients lists and keep portion sizes under control.  Focus on foods that don't need an ingredients list. Take back control over what goes in your cart.

Greens, water, exercise – three simple things to increase and incorporate into your day to strive toward cleaner eating and to help you Grow in Wellness. 

Start today - don’t let the big food companies have the final say!

*resource: Center for Science in the Public Interest TV 

The Salad Trap

When you hear or think the word diet, does the idea of eating salad soon follow? It is a common scenario to link the two together, but not always the best decision for health or weight loss. Whether you are seeking a healthier way of eating or want to lose a few pounds, and think salads are the way to go, be careful not to fall into "the salad trap". Many salads contain nearly a day’s worth of calories and are full of unhealthy fats and high sodium counts.

Salads are a great way to get your daily dose of greens and veggies, but not all salads are created equal.  Here’s a quick breakdown of some of the worst salad traps. 

California Pizza Kitchen Waldorf Salad has 1370 calories and 28 g. of saturated fat

Cheesecake Factory Caesar w/ Chicken has 1,510 calories.

Red Robin Crispy Chicken Tender salad has 1450 calories and 96 gr. fat

Applebee’s Oriental Chicken Salad 1380 cal. 99 gr. fat

Yard House BBQ Chicken Salad – 1580 cal.

Baja Fresh Tostada salad – 1120 calories

Wedge Salad  - one of the biggest charades in the salad world. This salad might not have as many calories as the others, but it is nutrient deficient. There is nothing healthy about its ingredients (iceberg lettuce, bacon, blue cheese). It will fill you up with ingredients that don’t do much but curb hunger. 

Deconstructing Ingredients

Here are some of the biggest offenders and healthier alternatives:

Salad dressing is a main killer of a potentially healthy salad.  If it’s creamy, it’s probably not healthy and if it’s fat-free, then it’s loaded with sugar. Even pre-made vinaigrettes have a lot of added sugar (and that means more calories).

·      At home make your own vinaigrette (recipe link) or when eating out, ask for olive oil and vinegar to dress your own.

Salad bars and restaurant salads have a ton of unhealthy ingredients and many have a high sodium content.

·      Select items that are fresh cut and nutrient dense (broccoli, carrot) vs. coming from a can (corn, mandarin oranges). And don’t overfill your plate.

Iceberg lettuce – A "no nutritional value" super cheap lettuce. 

·      Replace with dark green lettuces, spinach or chopped kale (or a mix of those).

Candied nuts – These add sugar and calories.

·      Replace with plain toasted nuts and only use a tablespoon size.

Dried and canned fruit – highly processed and high in sugar.

·      Instead seek out fresh fruit like berries, apples, pears, or pomegranate seeds.

Croutons, fried tortilla strips, fried onions – Having something crunchy in a salad is a requirement for some, but these come with unwanted fats and deficient calories.

·      Get your crunch from things like carrots, jicama, celery or plain toasted nuts and roasted chickpeas.

Cheddar cheese- Cheese in general adds unhealthy fat and a lot of unneeded calories to salads.

·      Leave it off completely. If your will-power is weak, then skip the cheddar and Monterey jack and instead choose cheese from goat’s milk (goat cheese) or sheep’s milk (manchego, feta).  Fresh mozzarella is a good swap, too, just remember to keep portions small (1-2 oz) for any cheese you choose.

Unhealthy proteins - crispy chicken, mayo-laden tuna, chicken or egg salad, salami and bacon all really bring down what could be an otherwise healthy salad. 

·      Choose grilled chicken or salmon for a protein, or keep it vegetarian with black beans, lentils or organic edamame.

Portion size!  Many salads contain nearly a day’s worth of calories and portion size is one of the  contributors.  Ask for a side portion, split with someone else or only eat half.

Other healthy options to add to any salad:  fresh, steamed or roasted vegetables; quinoa, avocado, chickpeas and beets (not from a can!).

Going out to eat? Almost every major restaurant has their menu with nutritional facts available online. Do some homework on your favorites and “know before you go”.  Ask your server about ingredients and don’t be shy to ask for substitutions or omissions.

Eating at home? Make the most of each season by choosing the freshest produce and combine it into a salad with homemade vinaigrette.

Rule of thumb for any salad: lots of dark leafy greens, pile on the veggies, limit the 'extras' and choose dressings carefully. The photo above is a great healthy option :)

Here’s a simple salad recipe to share that incorporates a little red, white and blue for 4th of July…

Fill a bowl with organic spinach and romaine lettuce. Add roasted asparagus, cooked quinoa, avocado, toasted slivered almonds, fresh sliced strawberries, fresh blueberries and some crumbled goat cheese. Toss with a homemade balsamic vinaigrette. Yum!

Salads are a great way to be creative! What will your next salad creation look like?

What's the Big Deal About Trans Fats?

This is the first time I’ve posted about food related news, but an important decision was made by the FDA and I want to make sure you know a little about it.

The FDA just finalized their decision to ban artificially created Trans Fats in processed foods in the next three years. Hooray! This is a big admit by the FDA who for years has filed artificially created trans fats under “GRAS” (generally regarded as safe) status.  GRAS is their way of saying they ‘don’t really have time to investigate, so we’ll trust the food chemists to tell us they are mostly okay’. For those of you new to this song and dance, take note: the FDA regulates 80% of the food supply and does not test every food. You will find these explanations about GRAS on their website:

“The GRAS notification program provides a voluntary mechanism whereby a person may inform FDA of a determination that the use of a substance is GRAS, rather than petition FDA to affirm that the use of a substance is GRAS.” 

And this one,

“If the use of a food substance is GRAS, it is not subject to the premarket review and approval requirement by FDA.”

Here’s a little summary on how this translates to the grocery store (and your kitchen) shelves.   

What’s an Artificial Trans Fat?   Partially Hydrogenated Oils  (PHO’s) are the main source of artificially created trans fats. They are created in a lab and are used for improving food texture and to extend shelf life of processed foods.

Where would I find it?   In most processed foods. Oreos, French fries, margarines, microwave popcorn, coffee creamers, canned frostings, boxed cake mixes and baked goods, frozen pizzas and other frozen foods. Many restaurant foods will contain trans fats as well.

Why is it bad?   Studies show that eating a diet that contains trans fats leads to higher body weight, heart disease and memory loss. It has shown to raise LDL (bad cholesterol) which can lead to cardiovascular disease.

What can you do?   Read your ingredients list, not just the nutritional facts label.  Avoid products with these words on the ingredients list: “partially hydrogenated” and “shortening”.

Why?   Even if a food claims on its packaging to have "0 grams trans fat”, under current regulations, companies can make that claim if the food contains less than 0.5 grams of trans fat per serving. But if there is partially hydrogenated oil listed among the ingredients, the product will contain a small amount of trans fat. Selecting foods with even small amounts of trans fat can add up to a significant intake.

What does all this mean to you as a consumer of artificially created food products (aka processed foods)? 

It means that you have to stop believing that every ingredient on a food label is good for you.  Food scientists make a lot of money creating copycat nutrients, chemically altered ingredients, fake flavors and colors all to make processed foods more appealing to you.  It’s the ultimate plastic surgery of our food supply. 

The bottom line… when looking at a product remember the longer the shelf life, the shorter yours. Buy fresh, cook at home as much as possible and say “no” to processed foods for you and your family.

For more information, see the links below.

http://www.cspinet.org/transfat/ 

http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/ucm061846.htm#Q2

Sweet as a Peach

Summertime is here and that means peach season is upon us… and I love peach season! You don’t have to live in Georgia to know the joy of a sweet peach. This fragrant, juicy fruit is slightly tart, has soft flesh and each bite gives you mouth-watering flavor.  Peach season is short and they ripen quickly, so they need to be eaten fast. But they are sooo tasty (and good for you, too!) so buy them fresh while you can. 

My favorite? White peaches.  They look similar to yellow peaches with the skin on, but they are a bit sweeter in taste and a little less tart. Peaches are on the “dirty dozen” list, so be sure to buy organic whenever possible.

Just one large peach gives you vitamin A, vitamins C & E (antioxidants), potassium, fiber and has about 70 calories. They are low glycemic (won’t spike your blood sugar) and give the most benefit when you eat the skin. Just make sure to wash thoroughly before eating.

Peaches are great on their own (eat the skin, please!) and can be baked, grilled or diced and served with a dollop of yogurt.  Ripened peaches can be diced and put in the freezer for future use. Besides eating peaches fresh from the farmer’s market, you can blend them into this healthy creamy smoothie for a cool summer treat. 

Have a Peachy Summer!

Ingredients for a Safer Summer in the Sun

I love the beach... soft sand, a good book, warm sun. Just thinking about it, I can already feel the vitamin D soaking in. But too much of a good thing is not good for you. Sunburns aren’t fun and even when you don’t burn, too much sun has other health repercussions.

The National Cancer Institute states that more than 2 million Americans develop skin cancer each year and over the last 35 years the number of melanoma cases has tripled. Don’t become one of those statistics! (more info here)  

Wearing sunscreen is important. Simple, right? Well, it should be, but there is a little more to it.  What’s in your sunscreen matters as much as what is in the food you eat.  And you should not be ignoring either of those things. The reality is, all sunscreens are not created equal.

In order to protect our skin from the sun and risk of melanoma, we have been advised to wear sunscreen year round, ideally a sunscreen with a rating of SPF 30 - 50. When was the last time you shopped for sunscreen? There are dozens of options, all with their own marketing hype to get you to choose their product. Just like my recommendations to read the ingredients list when it comes to food, it’s what is inside the bottle (the list of ingredients) that you need to be concerned with.

According to the Environmental Working Group, some of the most popular sunscreens (translation: Neutrogena, Banana Boat, Coppertone) contain hazardous chemicals like the hormone disrupter, oxybenzone, or retinyl palmitate, a form of vitamin A linked to skin damage. Some trigger allergic reactions and sprays can be inadvertently inhaled.  SPF claims of greater than 50 are inherently misleading (and are not allowed in Europe, Japan, Canada and Australia). Did you know that SPF’s really only offer UVB ray protection, and little protection from UVA rays that penetrate deep into the skin?

Current law is weak; manufacturers can add nearly any inactive ingredient to their products, even ones that alter body hormones, cause skin damage or cause allergic reactions.

The Environmental Working Group recently posted its 2015 Guide to Safer Sunscreens.  They evaluated 1,700 products.  You can go to their link to see their 2015 Hall of Shame as well as recommended products and further information on sun protection and their Sun Safety Campaign.  The basics? Avoid ingredients like oxybenzone, retinyl palmitate and added insect repellant and instead choose brands with zinc oxide, avobenzone and mexoryl sx on the ingredients list.

Staying protected from the sun is about more than sunscreen.  You can reduce your melanoma risk with these additional measures: wear UV protective clothing, stay out of the sun during the peak hours in the middle of the day, seek the shade of an umbrella or tree, and wear sunglasses. And if you are someone who has a past life of being a sun-seeker, be sure to do a regular skin check and see a dermatologist annually.

Don’t trade one risk for another. Get informed about which sunscreens will give you the best, safest protection from the sun without exposing you to other risks.

Have a Sun-Safe Summer!

*resources: Environmental Working Group, National Cancer Institute