If Your Suncreen Contains These Ingredients, Throw It Out.

For most of you born after the invention of suncreen (about 1940), you have grown up with the common "knowledge" that if you don't wear sunscreen you will end up with a sunburn and more seriously, skin cancer.  You have been taught that the sun is dangerous and to stay away from it to avoid its damaging effects.  If you take a step back and think logically about the sun, you will realize that the sun has been around since the beginning of time and is absolutely necessary for the health and well being of everything living!  The old saying "too much of a good thing" does go into play when it comes to sun exposure, but if you are safe and conscientious with how you manage those rays, your health will BENEFIT.  Listen up, because you are going to learn what you can do to get the most out of the sun's beam, and what you can do if you are forced to have unsafe levels of exposure.

Contrary to what has been advertised by the dairy association, fortified milk and other fortified foods do not cut it when it comes to vitamin D.  The sun is your best source for vitamin D.  Your body can easily utilize this type of vitamin D that the sun provides.  

Vitamin D is technically a hormone that helps to:

• promote optimal cholesterol levels 
• support your cardiovascular system
• enhance your muscle strength
• help produce optimal blood pressure levels
• help maintain a healthy immune system
• support healthy kidney function, promote healthy teeth
• and help to keep your bones strong and healthy

 

Deficiency in vitamin D has been linked to:

• cancer
• diabetes
• heart disease
• arthritis
• infertility
• fatigue
• depression
• autoimmune disorders(Crohns, Rheumatoid Arthritis, Multiple Sclerosis)
• and even obesity

If this isn't reason enough to get out and get some sun, then I don't know what is!

In general, the darker your natural skin tone, the more sun exposure it takes to get the necessary Vitamin D levels.  Fairer complexions should get 10-15 minutes a day of SUNSCREEN FREE exposure, and darker complexions should get 15-20 minutes a day.  Mid day is the best time to get your daily dose because it has more of the UVB "good" rays.  The morning and evening have more UVA rays, which are the more damaging beams.  If you are required to be in the sun for a longer period of time, the easiest sun protection is clothing.  Wear a hat, and wear lightweight, light colored, long sleeved clothing.  If this is not an option, you will need to use a sunscreen.  

Go to your cabinet and pull out your sunscreen.  If it contains any of the following ingredients, TOSS IT!  

• Para amino benzoic acid
  
• Octyl salicyclate
  
• Avobenzone
  
• Oxybenzone
  
• Cinoxate
  
• Padimate O
  
• Dioxybenzone
  
• Phenylbenzimidazole
  
• Homosalate
  
• Sulisobenzone
  
• Menthyl anthranilate
  
• Trolamine salicyclate
  
• Octocrylene

These chemicals are man made chemicals that cause free radical damage to the body, and disrupt your hormones.  The more free radical exposure your body has, the higher your chances that your cells will become cancerous.  Your skin is your first line of defense and is also the largest organ of your body. It is extremely permeable, so don't think that just because you aren't ingesting it orally it isn't getting to your bloodstream. 

If your sunscreen contains these harmful chemicals, DON'T WORRY!  There are many options for all natural, chemical free sunscreen.

Here are a few: 

• Badger http://www.badgerbalm.com/
• Burt's Bees http://www.burtsbees.com/ 
• Caribbean Solutions http://www.caribbean-sol.com/ 

 So get out there & enjoy that summer sunshine!  Have a great Monday everybody. 

Seasonal Allergies

Warmer spring weather is upon us, and for the vast majority of you who live in the Cincinnati area, you are probably being hit with the famous, yet unsolicited, seasonal allergies.  It's the same thing every year: runny nose, itchy watery eyes, headaches, and sneezing.  These symptoms can be cumbersome and annoying, especially for those of you who have coworkers in tight quarters-nobody wants to get sneezed on all day!  So what do you usually do?  Nasal sprays?  Antihistamines?  Steroids?  Antibiotics?  If you are tired of using the same treatments to no avail every year (and for some of you, all year long), then why not try something different?  
 
The core focus of our care at Synergy Chiropractic is to keep your nervous system healthy.  When your body is having an allergic reaction to something in the environment, it directly affects your nervous system by making it inflamed and overly hypersensitive. This in turn will cause subluxations and fixations in your spine.  By getting adjusted, you are directly affecting your 
nervous system, keeping it in a balanced state rather than inflamed.  

We also have allergy specific supplements that are as effective if not more effective than your standard over the counter allergy medication.  They work by supporting your immune system and helping your body to rid itself of the excessive histamine which is the culprit for the allergic response.  The best part is that there are no negative side effects!

It is also going to be beneficial to look at what foods are going into your body that may be contributing to your allergic response.  Some of the foods that are top contenders include: sugar, wheat and processed flours, and pasteurized dairy. Artificial colors and flavors are also at the top of the list of foods to avoid. If these foods are a staple in your everyday diet and you are experiencing allergic symptoms, then consider eliminating these foods.  Contrary to what the advertising media will have you believe, these foods are not needed in the diet and can cause serious health problems!

You also need to look not only into what you are putting into your body, but also what you are putting on your body and what you are breathing into your body.  You cannot stop the flowers from blooming, pollen from germinating or grass from growing, but you can control what products you are being exposed to at home and at work that are heightening your immune reaction.  

If you are using chemicals in your home, please consider natural alternatives.  You will be amazed at the difference in the health of your family!  Start with the products that you use everyday, and then work yourself down to the products that you use less frequently.  For example, look at the ingredients on your bottle of shampoo.  More than likely you will find the ingredient "Sodium Laurel Sulfate" or something very similar.  This is just one of many dangerous chemicals that is found in your shampoo, soap, and even your toothpaste.  You are absorbing these hormone disrupting chemicals into your body everyday!  You also want to look at your body wash, lotions, soaps and cosmetics.  There are many natural alternatives out there, and if you can't find what you need, please ask one of us to point you in the right direction!

The final place in the home that you should address is your cleaning supply closet. Laundry detergents, bleach, toilet & shower cleaners, window cleaner, dishwasher detergent: the list never ends!  The chemicals and artificial scents in these products are astounding and are nothing but toxic to your brain and nervous system. There are plenty of natural cleaning supplies available at stores or you can even make your own at home.  Never doubt the effectiveness of a good old fashioned scrub brush and some hot water!  A lot of times this will do the trick and helps to avoid all of those nasty and harmful chemicals that are so damaging to your nervous system.  

Spring is a beautiful time of year, so take advantage of the natural options that are available for allergy relief and get out and enjoy yourself!

21 Day Purification: Day 21

It's your last day!  You should feel a huge sense of accomplishment and achievement as you have just made it through the emotional, psychological and physical highs and lows that come with the 21 Day Purification.  If you took a picture before you started the cleanse, make sure to take one again today to see what changes your body has made.  
Many people wonder, "Now what?"  The purpose of the cleanse is not only to detoxify the body, but also to teach you good, solid eating habits.  When you do something for 21 days, it then becomes a habit.  Hopefully you will carry with you many of the positive eating habits that you have learned throughout the Purification.  
There is also what is called the Post Purification Program  This program will help guide you as you reintroduce food groups back into your diet that were absent during the cleanse.  You will learn what works for you and what doesn't work for you, depending on your body's reaction and how you feel before and after eating those foods.  The Post Purification Program also includes a booklet with recipes ideas, a grocery list, and 30 days worth of food journaling to help keep you on track.  Dr. Jamie will talk with you to customize your Post Purification Program. 
Some of the food groups that you may want to reintroduce include: dairy (raw if possible!), grains, shellfish and eggs.  Processed, refined foods should not be a part of your diet.  Always strive to eat fresh, REAL food-in other words, food that rots!
Good luck as you continue your path of WELLNESS!

Day 21
Breakfast: Shake with 1/2 Banana, Strawberries, Blueberries & Broccoli

Lunch: Radishes, Broccoli, Carrots, Cucumber, Pear & Red Pepper on a bed of Arugula with Olive Oil & Lemon Juice.  Tomato Saffron Soup*
*Recipe from "Clean Start"

Mixed Veggie Salad on Arugula with Lemon Vinaigrette

Tomato Saffron Soup

 Dinner: It was left over night at my house!  Ginger Lime Sweet Potatoes,* Sauteed Greens with Garlic & Leeks,* Braised Daikon* and Lentil Salad.*
*Sweet Potato recipe is from "Clean Food" and Sauteed Greens is from "Clean Start."
*Daikon recipe is from "The Kind Diet"
*Remember to make the Lentil Salad "Cleanse Friendly" by omitting the cheese & olives

Snack: Grapefruit

Exercise: 60 Minutes Max Interval Circuit (Insanity)

21 Day Purification: Day 20

Only 1 day left!

Day 20

Breakfast: Shake with 1/2 Banana, Strawberries, Blueberries & Broccoli

Lunch: Red Pepper, Green Beans, Radishes, Avocado, Broccoli & Blackberries on a bed of Romaine & Radicchio with Blackberry Shallot Vinaigrette.*  Butternut Squash Soup.*

*Recipe is from "Clean Start" and "Clean Food," respectively

Chopped Salad with Blackberry Vinaigrette

Dinner: Out to Eat!

Snack: Grapefruit

21 Day Purification: Day 19

Day 19
Breakfast: Shake with 1/2 Banana, Peaches, Broccoli & Chia Seeds

Lunch: Nori Burritos with Red Pepper, Avocado, Watercress, Alfalfa Sprouts, Carrots, Daikon & Apple with Tamari* & Ginger for Dipping.  Tomato Saffron Soup.*
*Tamari is a naturally brewed wheat free soy sauce, found in the Asian section
*Recipe from "Clean Start"

Snack: Shake with 1/2 Banana, Peaches, Broccoli & Chia Seeds

Dinner: Pan Seared Tempeh,* Lentil Salad and a Romaine Salad with Cucumber, Alfalfa Sprouts & Carrots with Olive Oil & Vinegar.
*Tempeh is made from naturally cultured soybeans.  It can be found at Kroger in the refrigerated natural food section, or at Whole Foods or Trader Joe's in the meat alternative refrigerated section.  Tempeh is high in protein and fiber and the fermentation process makes it easily digestible.  Other fermented soy products besides tempeh include: tamari, natto and miso.  Unfermented soy products are dangerous for your health and should be avoided.  Most of the soy grown in the U.S. is genetically modified and by the time it shows up in our food, extremely processed.  Unfermented soy can negatively affect the thyroid, inhibit nutrient absorption, and alter estrogen levels.   Soy is found in a huge number of processed food products, so by avoiding processed foods, you will also be avoiding processed soy.  
For more information visit  Dr. Mercola's site or Natural News.
The best way that I have found to cook tempeh is to cut it into chunks or slices, and then steam for 8-10 minutes.  When cool, marinate for 15 min or up to 1 day.
Basic Marinade:
Olive Oil
Tamari
Mirin
Garlic
*Variations may include lemon juice, lime juice, maple syrup or Dijon mustard. 
The tempeh can then be baked or sauteed until lightly golden. 

Snack: Sweet Potato Fries

 

21 Day Purification: Day 18

Day 18 
Breakfast: Shake with 1/2 Banana, Strawberries, Blueberries, Raspberries, Broccoli & Chia Seeds

Lunch: Butternut Squash Soup* and a salad with Watercress, Arugula, Daikon, Avocado, Carrots, Broccoli, Alfalfa Sprouts and Mustard Vinaigrette.*
*Recipes modified from "Clean Food"

Snack: Shake with 1/2 Banana, Strawberries, Blueberries, Raspberries, Broccoli & Chia Seeds

Dinner: Mahi-Mahi with Orange, Avocado and Red Onion Salsa, Asparagus sauteed with Shallots and Garlic, Ginger Lime Sweet Potatoes.*
*Sweet Potato Recipe is from "Clean Food"

Exercise: 39 Minutes Pure Cardio (Insanity)

21 Day Purification: Day 17

It feels great to be in the homestretch and to flip back through all of the daily intake journal pages in the Purification booklet & see them filled up with hard work & dedication!  Only 4 days left, 17 days down!
 
Day 17
Breakfast: Shake with 1/2 Banana, Raspberries, Strawberries, & Spinach.

Lunch: Beet, Broccoli & Carrot Salad* and Tomato Saffron Soup.*
* Salad Recipe from "Clean Food" and Tomato Soup Recipe is from "Clean Start"

Snack: Shake with 1/2 Banana, Raspberries, Strawberries & Spinach.

Dinner: Blackened Ahi Tuna with Wasabi Vinaigrette, Braised Daikon,* and Sauteed Greens with Garlic & Leeks.*
*When you start the cleanse, I will give you a handout of some recipe ideas, including the Ahi Tuna recipe.
*Daikon recipe is from "The Kind Diet"
*Greens recipe is from "Clean Start" 

Snack: Sweet Potato Fries
My husband LOVES these (and so do I!)  Just remember to limit your daily intake to 1/2 of a sweet potato/day.  :)

Sweet Potato Fries-the perfect night time indulgence!

Exercise: 47 Minutes Max Cardio Recovery (Insanity)