Ahh, summer is here and we are all trying to soak up the sunshine and warm weather.  Many of us are relishing in the longer days with hiking, barbecues, spending time at the beach, and summer vacationing.  With all this time in the sun, are we remembering to take care of our skin?

One of the biggest sources of toxins in the summer is unbelievably our sunscreen.  Most people are using toxic sun blocks and don’t even know it.  These harmful products with oxybenzone and octyl salicylate block the UVB rays, but not the more harmful UVA rays.  To safely block the sun this summer, try a product with zinc oxide as the active ingredient.  Zinc is a mineral that safely blocks both UVA and UVB rays.  It’s white and may take some effort to rub in, but it’s worth it.  To find great deals on safe sunscreens for the whole family try pharmaca, an integrative pharmacy with many safe and natural health care products. You can visit them at www.pharmaca.com.  Also to learn more about safe sunscreens go to http://www.ewg.org/2010sunscreen/best-beach-sport-sunscreens/

Here are a few recommendations for skin safe sunscreens:

1.  MyChelle Sun Shield, SPF 28- Mychelle’s line features dermaceutical-grade and bioactive ingredients that offer powerful but gentle protection. Zinc and titanium oxide offer full-spectrum UVA/UVB protection, along with soothing aloe and fortifying soybean oil.

2. Badger Sunscreen for Face and Body, in SPF 15 and 30
Badger’s SPF formulas are water resistant, safe for children of all ages, block both UVA and UVB rays with zinc oxide, and thoroughly moisturize while they protect your skin.

3.  LaRoche Posay Anthelios 40 Sunscreen Cream For long-lasting, high-SPF protection, turn to expert sunscreens from La Roche-Posay, one of Europe’s best-selling skin care lines. Anthelios is water resistant and protects skin on both face and body.

Mexoryl™ SX 3% protects against short UVA rays and is photostable on its own Octocrylene 10% protects against UVB rays Avobenzone 2% protects against long UVA rays and is stabilized by Octocrylene Titanium Dioxide 5% provides enhanced overall UVA and UVB protection

4.  Goddess Garden Facial Natural Sunscreen SPF 30+
Protect and repair with sheer UV-blocking ZinClear and 70 percent certified organic ingredients! Goddess Garden’s latest creation includes skin-healing aloe and green tea to repair skin from the sun’s damaging rays.

5.  Sunscreen for Kids- California Baby No Fragrance SPF 30+ Sunscreen Lotion
Trust the protection of your little ones’ skin to this allergy-tested line of sun care made with organic and sustainably grown ingredients.

In parting, have fun this summer, enjoy the sun, but do it safely with the right protection for your face and body.

www.intuitivelywell.com

Did you know that low back pain is second only to the common cold in reasons patients visit their doctors.  It is the 6th most costly medical condition in the United States, the second leading cause of disability, and the number one reason people miss work.  It is estimated that lifetime prevalence is 61%, yearly prevalence 44%, and point prevalence 22% in the population at large, states an article by Mackenzie in 2006, titled The Lumbar Spine: Mechanical Diagnosis and Therapy.

These statistics may appear scary, but low back pain is completely preventable if one engages in a consistent exercise and resistance training program.  The back muscles are considered to be in the core location of the body.  Thus, many muscle groups work in conjunction to help our body become strong and balanced, hence a strong core.

The following muscles have special emphasis in developing core strength.  They are recommended with various exercises for cardiovascular and strength training.
- Low Back- swimming, yoga poses, low back extension
- Rhomboids (good for thoracic posture)- Seated Row
- Latissimus dorsi (good for thoracic posture)- Lat Pulldown
- Quadriceps (good for balance)- squats, hiking, walking, running, biking, etc.
- Abdominals- a variety of crunches and trunk rotation exercises will address these muscles

Many of these muscles can be utilized from a variety of different exercises.  For more information on creating an effective back strengthening routine, you may want to consult with a personal trainer or yoga instructor.  In the meantime, starting off with regular exercise will be of great benefit to you and your back.

Getting Started

A great way to warm up the body in the morning is to practice yoga exercises such as the cat and dog pose.  Please click the link below for instructions.
http://www.yogajournal.com/poses/2468

The holidays are a time we end up being exposed to foods and treats we don’t always eat year round.  Sometimes the exposure to these foods on a regular basis can be hard to resist, but one way to work with cravings for certain foods is to allow regular access to these foods in regular structured meals and snacks and most importantly we need to pay attention when we eat them.

For example, if cookies and chocolates are lying around your home or workplace during the holidays, the method is to treat them like any other food that you don’t have too often like ice cream or pizza.  You can choose to structure these kinds of foods into your diet once or twice a week.  They key is to have things that you really enjoy in moderation, but not everyday.  When you allow yourself to eat foods that you really like, you can enjoy them and leave the guilt behind.

As humans, we are omnivores, meaning we need a large variety of foods (as much as 50 different kinds) to be able to receive all the vitamins and nutrients we need to be healthy, says Michael Pollan in his book- In Defense of Food.  Processed refined grains and foods with high sugar content are often prolific during the holidays, but they don’t add any health value or nutrients to our diet.  One way to change up your food choices during the holidays is to eat fresh fruits and vegetables that are in season and which you can prepare in many delicious and healthful ways.  When we start to move our thoughts and choices around food as something to eat for health and enjoyment, we will start making different food choices.

In a past newsletter, we spoke about tips for mindful eating.  It may be good to review and practice these over the holiday season.  Mindful eating works best with consistent practice.  A helpful start is to pick one meal or snack each day to practice eating mindfully.

A mindful meal is defined as one in which you pay attention to what you are eating, enjoy it, and feel satisfied, not stuffed or starving. This will enable you to fully experience and enjoy the food you are eating and reduce mindless holiday eating.

Mindful Eating Review:
- Slow down when you eat and pay attention to the taste, temperature, and texture of the foods you are eating.
- Be aware of when you are mindlessly eating.
- Allow yourself to eat the foods you crave in a mindful way.
- Identify and catch yourself when you start engaging in mindless eating due to emotional triggers.
- Try not to engage in distractions such as reading or watching television while you are eating.

* If you are interested in cultivating a mindful eating practice and want to learn how to enjoy and eat all kinds of foods in moderation, please contact us at info@intuitivelywell.com for coaching in mindful eating.

www.intuitivelywell.com/mind.html#coach

Flip Flops are named for the sound they make when you walk. However, cool for summer time, wearing them all the time can have some serious implications to our gait and how we walk.

Researchers at Auburn University have found through videotaping 39 flip-flop wearing volunteers that those who wear the flip flops regularly scrunch their toes to keep the flip flops on while the heel is lifted in the air. This motion stretches the plantar fascia, the connective tissue that runs along the bottom of the foot. When the plantar fascia and plantar muscles get stretched out, the result is inflammation, pain, tired feet, and sometimes heel spurs.

What is the solution?
Flip-Flops are okay in the short run, your feet stay nice and cool, but sandals with heel straps are healthier for your feet. If you are going to wear flip flops you may also want to try fitflops or chaco. Both of these brands have been recommended by the American Podiatric Medical Association because they have a thicker sole, good arch support, and a deep heel cup that holds the foot and helps with shock absorption.

Since we are on the topic of shoes- let’s talk about the heels vs. flats scenario.

Wearing heels for prolonged periods can result in a shortening and tightening of the achilles tendon. When you walk in a relatively flat shoe, your foot flexes up (dorsiflexes) when your heel hits the ground and then flexes down (plantarflexes) as you toe off. If the Achilles tendon is short and tight because of high heels, the foot loses its ability to flex up and down, so switching to a flat can cause heel and calf pain. Flats can also aggravate conditions like plantar fascitis if they lack good arch and heel support.

If you are moving away from high heels to flats, do so gradually, wearing lower heels at first. This will give your achilles tendon some time to relax and stretch out.

Wishing you a happy summer and happy feet.

www.intuitivelywell.com