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Building Your Perfect Bucket List

by Courtney, MPH, CN

We could all use a little more adventure in our lives. While routine is healthy (such as getting to bed the same time each evening), breaking up the schedule when life gets a little mundane is a great way to bring joy into your life. Dr. Lickerman from Psychology Today points out that trying new things requires courage, keeps you from becoming bored, and forces you to grow.1 It also allows you to look forward to something during the long days that never seem to end. Whether you are planning a day trip to the beach or a two-week hike across Europe, taking a vacation relaxes the mind. A study from the Wisconsin Medical Society states, “Vacation provides a break from everyday stressors at work, provides an opportunity to engage in health promoting behaviors, and allows time for tension re-lease, personal involvement, and time to catch up on sleep and rest; these, in turn, have carryover effects into the job settings in terms of job satisfaction and job performance.”2 If you didn’t make a bucket list in high school, it’s not too late to start a draft. Changing up your routine is a great way to open the door to new experiences that may positively impact your health. Here are the essential three steps to building your perfect bucket list.

 

Determine the scope of your goals

What do you want to achieve by creating your bucket list? Do you want to get outside more? Perfect your craft? Bring more adrenaline in your life? Travel the world? You may want a combination of everything. List your goals starting with those easiest to achieve, working your way to the ones that will take more time to plan and execute. A couple events on my bucket list are riding a mechanical bull and traveling to Switzerland. Certainly, one will be much easier to check off. You are more likely to be satisfied if you can look at your list and check off items fairly often, so include all types of goals. Here are a few ideas to get you going:

  • Run a 5K
  • Visit a new city
  • Learn a foreign language
  • Learn to ski
  • Build a time capsule
  • Go zip lining
  • Ride in a hot air balloon

 

Say goodbye to excuses

Life is busy and your bucket list doesn’t have to be full of impossible ideas. You can always find adventure right in your backyard. You don’t have to go skydiving to feel the rush of adrenaline, a polar plunge at your nearby lake will do the trick. Can’t afford a lavish vacation? Watch your airline prices for last minute drops to nearby locations. Sure, I would love to take a snowshoeing adventure in Greenland (and given the chance I will), but that $99 round-trip ticket to see the Alaskan mountains for a weekend might just do the trick. The point is, it’s important to shoot for the stars and include do-able items on your list. That way, you won’t be disappointed. Do something rather than nothing. Make it work for you!

 

Set due dates

It’s easy to dream big and say, “One day I will…” Ditch that! Set goal dates for your bucket list items. Write out a game plan, put it on a calendar, and don’t let anything get in your way. There are no guidelines for creating the perfect bucket list. When you daydream, where do you find your mind wandering? What would you like to do during your free time? If you had nothing holding you back, what would you like to accomplish or see? Don’t reject your dreaming mind, embrace it. Now it’s time to get out a pen and piece of paper and see where your heart takes you.

Sources:

  1. Lickerman A. Trying New Things. Psychology Today. https://www.psychologytoday.com/blog/happiness-in-world/201004/trying-new-things. Published April 1, 2010. Accessed February 26, 2018.
  2. Chikani V, Reding D, Gunderson P, et al. Vacations Improve Mental Health Among Rural Women: The Wisconsin Rural Women’s Health Study. Wisconsin Medical Journal 2005; 104(6):20-23.
    This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Why Take Aloe?

by Courtney, MPH, CN

If you haven’t noticed, succulents are becoming quite popular as a chic decoration. They mostly appeal to us “brown thumb” gardeners who can’t seem to keep anything alive, requiring hardly any attention. Well, and they look adorable on a windowsill or desk. Succulents aren’t just a faithful plant to keep around the house, they have also been harnessed for their magical healing powers. Perhaps the most celebrated of all succulents is Aloe barbadensis, better known as Aloe vera. The use of aloe can be traced back to 6,000 years ago, where pictures of aloe could be found on stone carvings. This “plant of immortality,” as it has been called, was even presented to pharaohs as a funeral gift.1

Aloe is mainly harvested for its clear gel and yellow latex and can be found in numerous skin and health products. Topically, aloe is often used for burns, frostbite, psoriasis, and cold sores.1 Even though aloe is 99 percent water, it contains glycoproteins and polysaccharides that speed up healing, reduce pain and inflammation, stimulate skin repair and possibly even the immune system.2 Aloe isn’t just for skin; it can be used orally as well. As aloe gently sloshes through the stomach into your intestines (nice visual, right?), it sends love to your digestive system, offering up the powers of its active ingredients.

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Aloe vera is the most biologically active of all aloe species and contains over 75 potentially active constituents. These include vitamins, minerals, enzymes, and amino acids. Derivatives of one of these constituents, aloesin, contains “potent antioxidant effects,” while plant sterols from the gel of aloe have shown to decrease HbA1c (used to determine average blood glucose levels) in mice, and even lower plasma cholesterol levels.3 When taken internally, aloe is used to treat constipation, peptic ulcers, digestive tract inflammation, diabetes, and asthma.3,4 One study conducted by Vinson and team have shown that aloe can enhance vitamin C and E’s bioavailability and may even protect other vitamins from breaking down in the intestinal tract.3

Aloe vera is a good way to treat gastrointestinal complications because it poses a low risk for side effects and is relatively easy to obtain. You can grow aloe in your own home for topical use, or reap the internal benefits of drinking aloe juice or taking an aloe capsule. You should avoid aloe if you are pregnant, have renal or cardiac disease. As with any laxative, inappropriate use may result in electrolyte imbalance. For these reasons, it is always best to discuss use with your primary care physician or nutritionist.

Sources:

  1. Aloe Vera. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/aloevera#hed1. Updated September 2016. Accessed February 28, 2018.
  2. University of Maryland Medical Center. https://www.umm.edu/health/medical/altmed/herb/aloe. Reviewed March 24, 2015. Accessed February 28, 2018.
  3. Foster M, Hunter D, Samman S. Evaluation of the Nutritional and Metabolic Effects of Aloe vera. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 3. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92765/
  4. Dunphy L. Herbal Therapy. BarCharts, Inc.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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How to Become a Toast Artist

by Courtney, MPH, CN

Last year had many unforgettable trends, some good (the body positivity movement) and some bad (the return of 90’s-style clogs). One of the hottest trends of 2017 was the beloved avocado toast. It haunted us everywhere: in our favorite cafes, on our best friend’s Instagram feed, in our favorite cooking magazine, and on our TVs. It couldn’t be stopped. The hashtag #avocadotoast has over half a million posts on Instagram alone. And why wouldn’t it be popular? Avocados are packed with fiber, potassium, vitamin C, vitamin B, and unsaturated fats. Spreading avocado on toast (or anything for that matter), is a great alternative to butter or margarine. Like all great food trends though, avocado toast will soon find that it’s time in the spotlight was short-lived and will eventually fizzle out as millennials move onto the next big thing. Remember the acai berry craze in 2015? Now if you were even to whisper the word “acai”, an angel would ascend from the heavens and take away your “cool card” without the option to re-apply for a new one. “Avo toast”, as many call it, may be reaching the end of its popularity, leaving you with the opportunity to introduce the next great toast trend to the world. Yes you, have the chance at fame and we are here to help you reach for the stars. Pull out your artisan-style bread and antique toaster: you are about to become the next great Toast Artist. Don’t forget to take beautiful pictures of your new creation to share with the world. Good luck, chef!

 

Mascarpone and Cucumber

  1. Spread fresh mascarpone on a piece of toast
  2. Layer slices of cucumber on toast
  3. Sprinkle with chopped chives and salt

Benefits: Cucumbers are a great source of water, vitamin C, and potassium.

 

Pear and Cheese

  1. Spread ricotta cheese onto a piece of toast
  2. Layer slices of pear on toast
  3. Drizzle raw honey over fruit

Benefits: Ricotta cheese is a powerful protein choice, especially for vegetarians. In addition, pears are loaded with gut-protecting fiber.

 

Salmon and Truffle

  1. Spread a layer of goat cheese on a piece of sourdough toast
  2. Top with thin slices of smoked salmon
  3. Drizzle truffle oil over top

Benefits: Traditionally made sourdough bread is easy on the digestive system. Salmon contains beneficial omega-3 fatty acids and a great deal of protein.

 

Berries and Basil

  1. Spread a layer of light cream cheese on a piece toast
  2. Top with fresh blackberries, blueberries, and raspberries
  3. Finish with fresh basil

Benefits: Berries are an amazing source of fiber and compared to other fruit, contain a small amount of sugar.

 

Nutella and Coconut

  1. Spread a layer of Nutella on a piece of toast
  2. Layer thinly sliced strawberries on toast
  3. Top with shredded raw coconut

Benefits: Coconuts contain healthy medium chain fatty acids that are easy to digest.

 

Mango and Mozzarella

  1. Layer thin slices of fresh mozzarella on a piece of toast
  2. Thinly slice mango and layer on toast
  3. Top with grated lime zest and squeeze out juice of ½ lime

Benefits: Just one mango contains 200% DV of vitamin C, and 70% DV of vitamin A.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

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Restoring Balance On Your Own With Reflexology

by Courtney, MPH, CN

Reflexology is an ancient practice that utilizes pressure points on the feet to improve the health of corresponding organs in the body, similar to acupuncture. In this practice, the hands are the main tools used to activate the pressure points. Reflexology was possibly first recorded around 2330 BC as a pictograph on an Egyptian tomb. It is also referenced in Chinese medical text around 1,000 BC and has continued to make its way around the world.1 Now, basic reflexology techniques are made accessible to the average person to learn on their own. Better yet, you can also find a professionally certified reflexologist or specialized message therapist who has proper educational training.

 

The University of Minnesota states, “Reflexology may be beneficial in restoring balance and harmony in the body and releasing tension. Practitioners believe that it helps facilitate a deep state of relaxation, calm the emotions, and produce a serene mind. Research studies support many of these benefits.”1 Reflexology is thought to work in several different ways. The first theory is that reflexology works with the central nervous system by signaling the body to adjust tension levels, promote overall comfort and increase blood supply. The second theory is that reflexology reduces pain by reducing stress and therefore improving mood.  Similarly, the third theory also works on the neuromatrix idea of perceived pain but also suggests that reflexology impacts the bodies “vital energy,” also known as Qi. Lastly, the fourth theory works on the idea of body zones, where the body is divided into 10 vertical zones and each corresponds to the fingers and toes leading to the head. Here, reflexology would also impact the organs via the central nervous systems through body zones. No matter which theory, reflexologists believe that when you apply pressure to specific areas on the feet, you are in turn supplying healing power to the corresponding organ. Ready to get some energy flowing on your own?

 

A diagram of foot reflexology

Before you start working on your feet, find a relaxing place to sit and make sure both your feet and hands are clean, and nails trimmed. You can even heat your feet first with a warm rice pack. Next, find a good foot map you can follow, many can be found easily online for reference. You can also purchase reflexology socks that have foot maps printed on them. To improve the atmosphere, you may want to play some relaxing music or light a candle. For beginners, a technique called “ring reflexology” can be used to reduce chances of missing the actual reflex.2 To master this technique, simply place your thumb on a reflex and move in a circular direction counterclockwise. Spend about 10-15 seconds rolling or rocking on each point before moving to the next. Work on the desired pressure points during your session and reap the benefits of showing your feet a little love. I guess if the eyes are the window to your soul, feet are the window to your organs – who knew?

Sources:

  1. University of Minnesota. https://www.takingcharge.csh.umn.edu/reflexology. Accessed February 21, 2018.
  2. Samuelsen H. Ring Reflexology. Published 2014
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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The Benefits of Goal Journaling

by Courtney, MPH, CN

I’ll be honest, I’m not a huge “New Year’s resolution” goal setter. I tend to get a little too competitive with myself. It’s either go big or go home, black or white, no in between. In the recent years, I have been working on bringing more balance into my life, but this year I didn’t set any major goals for myself besides vowing to bring in more “me time.” Right when I thought I had escaped the resolution craze, I received a gift at work; something called a Greatness Journal. I used to dabble in journaling when I was younger but hadn’t put a pen to paper for my personal pleasure in a long time. Journaling is a great way to get thoughts out of your head and put your ideas into perspective. It’s so easy to get caught up in small distractions throughout the days, weeks, and even years that we often times forget to step back and truly appreciate what we have. I decided to give the journal a try for few days and see if it was something I was interested in. I was surprised, to say the least. It’s now my favorite part of the day.

In the first section of the journal I was immediately greeted with a series of “Self-Awareness Power Questions.” Reluctant at first (what is a power question, anyway?), I slowly scanned over the eight topics: Health & Body, Emotional, Spiritual & Personal Growth, Intimate Relationships, Social & Fun, Family & Friends, Work & Career, Money & Finances, and Community & Giving. As I began reading through some of the questions I quickly started wondering, when was the last time I checked in with myself? The journal took me through many worksheets in the following weeks focusing on values, dreams, goals, and mission statements. Now, I make it a priority to take 15-30 minutes out of my day to grab a hot cup of tea, light a candle, and re-connect with myself through powerful journaling. If you have never journaled before or want to start again, here are my Top Four Tips to get going.

 

#1 Find your creative space

There are no guidelines to what a creative space is supposed to look like. Mine alternates between my front porch (with my cherished cozy blanket), and a little diner I found by my workplace that serves the best locally crafted tea. Find a place that you can clear your head and rid yourself of all distractions. Play some peaceful music, dim the lights, or visit a place that is special to you.

 

#2 Start with the hard questions

Before you set your goals for the year, you should ask yourself questions to determine what areas of your life need some work. Some of the most powerful questions I came across during my journaling experience were: “What baggage do I have that holds me back?” “What is no longer acceptable in my life?” “Do I have healthy fun or is it destructive?” “What lies in the deepest part of my heart still to be expressed?” and “What do I feel passionate about and want to support more openly?” You can’t set goals if you haven’t first thought about what you want to change in your life. I recommend taking a few days to work through these questions rather than a single session.

 

#3 Create a flow chart of your goals

Write your goals in a flow chart addressing the specific reasons you want to meet your goals. How you will feel after you meet them, what mindset do you need to be in, and a few detailed actions you can take every day to be proactive. Being specific, yet realistic about what you want to achieve is key to making your journaling inspiring and not overwhelming. Journaling isn’t meant to be a task, but a process where you write down your inspirations for the day and things that hold you back from reaching your potential. It’s a place for feelings without judgment.

 

#4 Focus on the positives, not the negatives

Training yourself to focus on the positive moments is difficult and takes practice. If you focus on the negative aspects of your day you will soon find that journaling becomes a task and not a time for encouraging reflection. The very first worksheet in my journal was titled, “Forgiveness sets you free.” Here I was encouraged to fill a page full of my negative feelings that hold me back and choose to work on forgiveness moving forward. You shouldn’t ignore your feelings, but choosing to see the best in difficult times and work towards a better you are crucial to reaching your goals. Now it’s time for you to unplug and pick up a pen, your goals aren’t as far away as you think they are.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Genetic Testing – Should You Try It?

by Courtney, MPH, CN

It’s gaining popularity faster than the speed of light, popping up all over the internet and making its way to TV commercials. It sounds like something from a fictional futuristic movie, but as technology continues to advance, so does medical science. Genetic testing is now being offered by numerous suppliers without the need of a doctor. Tests are continually being developed and more than 1,000 tests are being used already. Leading brands you might recognize include, 23 and Me and Ancestry DNA. Genetic testing is used to help individuals make informed decisions regarding their healthcare or family planning. There are a few different types of genetic testing including molecular, chromosomal, and biochemical testing. Testing can be done to screen newborns early in life, diagnose medical conditions, and look for carriers of gene mutations. Just this week the National Institute of Health stated, “Because testing has benefits as well as limitations and risks, the decision about whether to be tested is a personal and complex one.”1 Informed consent should be required before testing is done to ensure that the consumer understands the full extent of the procedure.

 

Although the physical risk for genetic testing is very small (often obtained through a cheek swab or blood draw), there may be emotional consequences. After results are provided to the consumer, feelings of depression, anxiety, anger, or guilt may follow. It may even pose tension between family members or moral conflict to an individual who does not want to offer genetic information to an employer or insurance company to avoid discrimination. Without the proper interpretation of the test results, consumers may be confused or fearful of results they do not understand. It is important to consider consulting a health care provider to review test results if they are difficult to interpret on your own. Be sure to weigh out all of the factors before deciding if you want to be tested. Are you willing to accept results whether good or bad? Do you have a health care provider you trust to discuss results? Will you be open to exploring preventative lifestyle changes?

 

Genetic testing also offers many benefits. It allows individuals to have a small glimpse into the future of their health, granting them time to be proactive. They may be more aware of the importance of monitoring or begin to plan treatment options. For a couple who is concerned about passing on a negative gene to a future child, it may allow them to make an informed decision before trying to conceive. It may also put the consumer in a better financial position, either allowing them time to determine costs of possible future treatments or helping them avoid unnecessary testing. Lastly, negative tests may also provide relief for those who are concerned about a specific result. It is important to remember that there are limitations to genetic testing and finding tests that adhere to Clinical Laboratory Improvement Amendments (CLIA) standards is essential. It is truly incredible how far medical science has advanced and that a looking glass into our future is within reach. Will you take the opportunity and grab it?

 

Sources:

  1. What is genetic testing? National Institute of Health. https://ghr.nlm.nih.gov/primer/testing/genetictesting. Published February 6, 2018. Accessed February 7, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Corn and Grain Fed Beef – Is it Really That Bad?

by Courtney, MPH, CN

Did you know that corn is slowly creeping its way into almost every part of your life? According to the United States Department of Agriculture, corn takes up over 90 million acres across the country. In the United States alone, between 2.2 and 2.9 billion pounds of sweet corn are produced every year.1,2 Corn is used as fuel, adhesives, plastics, insulation, plywood, particle board, sweetener, grits, meal, flour, and oil. Even just between 1970 and 2002, corn consumption more than doubled.3 Corn consumption isn’t just from eating loads of buttered cob, but it can be found in just about every food item including meat products, carbonated beverages, chewing gum, fruit juices, jams, peanut butter, sauces, wine, and food coloring to name a few. Interestingly, the United States Department of Agriculture states that corn accounts for more than 95% of total feed grain production and use.1 Is corn really problematic? Yes, it is. Aside from the nutritional complications corn may pose by making its way into our stomachs every day, it also threatens the well-being of our already struggling meat industry.

 

Corn is a staple in the livestock industry because it is a cheap feed option. For this reason, it is inevitable that the natural diet of livestock changes dramatically when they are forced to revolutionize their diet from natural grazing to a high carbohydrate lifestyle. As animals that naturally feed on grass, when only grain-based feed is available to cattle their digestive system struggles to adjust and eventually breaks down. From a production standpoint, corn is the perfect grain to use because it is cheap and ultimately makes meat more affordable for the average household. A publishing from consumer reports states, “The reason grass-fed beef is pricier has to do with beef producers’ profit margin: It can take a farmer up to a year longer (and an extra year’s worth of food, care, and labor) to get a grass-fed animal to reach slaughter weight than for a conventionally raised one. Grass-fed cattle also tend to be smaller at slaughter, so there’s less meat to sell per head.”4 When meat becomes affordable and demand increases, livestock companies feel the pressure to produce as much meat as they can, as fast as they can.  In order to meet insatiable requests, the meat industry began to cut corners.

 

Unfortunately, farms are no longer what they used to be. No more green pastures and free-roaming cattle that chew on grass all day. When cattle are constantly roaming and feeding on grass, they grow at a slower rate and are naturally leaner. For cattle farmers, a slow-growing cow simply doesn’t keep things moving at a face past. In order to produce larger amounts of beef, cows need to fatten in a shorter amount of time. Feeding cattle grain and confining them to small living quarters to restrict movement is the only way this goal can be achieved. Sadly, this is often how cattle spend their lives; in restricted areas that are not only unethical but also filthy and bacteria-laden, which is a result of too many unclean animals in a small space.

 

When cattle consume high-grain diets in general, they can experience both frothy and free gas bloat which leads to compression of organs, reduced lung function, and death usually results from lack of oxygen to the tissues.5 Acidosis (also called grain overload or grain poisoning) can occur when carbohydrates rapidly ferments and bacteria in the rumen create lactic acid, resulting in slowing of the gut, dehydration, and often death.6 When animals become sick, antibiotics are the treatment of choice and their use in livestock is a growing public health concern. Antibiotics are used in meat production to treat sick animals and prevent illness due to confined spaces that would otherwise breed illness. The Centers for Disease Control state that, “Scientists around the world have provided strong evidence that antibiotic use in food animals can lead to resistant infections in humans.”7

 

By changing your relationship with animal proteins, you can do your best to avoid not only unethical animal treatment but also the use of antibiotics in your food. Before you get excited and fill up your cart with “antibiotic-free” meat, make sure you know exactly what food labels mean. Anybody can throw words on a package, but only some are legally defined. The only term the United States Department of Agriculture regulates is “no antibiotics added.”8 In addition, the USDA Organic green stamp requires that animals are raised without antibiotics and guidelines are set in place so that cattle are outside for the grazing season and aren’t relying solely on corn feed.9 Even though the term “grass fed” isn’t regulated by the USDA, reputable companies will strive to be transparent to their consumers who do the research. Look for “grass-fed” and “pastured” when possible. Lastly, you can reduce the demand for meat by incorporating more plant-based dishes into your weekly routine or adopt “Meatless Mondays”- a great way to educate your family about vegetarian dishes. Instead of centering meals around meat, consider using meat as a topping to plant-based meals on special occasions. You can fight the overuse of antibiotics by making a statement with your purchases. Your health is a priceless asset.

Sources:

  1. Corn and Other Feed Grains. United States Department of Agriculture. https://www.ers.usda.gov/topics/crops/corn/background.aspx. Updated September 14, 2017. Accessed January 10, 2018.
  2. Sweet Corn Production. PennState Extension. https://extension.psu.edu/sweet-corn-production. Updated August 14, 2017. Accessed January 10, 2018.
  3. Corn-Free Diet. UR Medicine Golisano Children’s Hospital. https://www.urmc.rochester.edu/childrens-hospital/nutrition/corn-free.aspx. Accessed January 11, 2018.
  4. Why grass-fed beef costs more. Consumer Reports. https://www.consumerreports.org/cro/magazine/2015/08/why-grass-fed-beef-costs-more/index.htm. Published August 24, 2015. Accessed February 1, 2018.
  5. Ruminal Tympany (Bloat, Hoven). VIVO Pathophysiology Colorado State University. http://www.vivo.colostate.edu/hbooks/pathphys/digestion/herbivores/tympany.html. Accessed January 12, 2018.
  6. Grain overload, acidosis, or gain poisoning in stock. Department of Primary Industries and Regional Development. https://www.agric.wa.gov.au/feeding-nutrition/grain-overload-acidosis-or-grain-poisoning-stock. Accessed February 1, 2018.
  7. Antibiotic Resistance. Centers for Disease Control and Prevention. https://www.cdc.gov/narms/faq.html. Updated November 8, 2017. Accessed January 11, 2018.
  8. Meat and Poultry Labeling Terms. United States Department of Agriculture. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/meat-and-poultry-labeling-terms/meat-and-poultry-labeling-terms/!ut/p/a1/jZFRb4IwEMc_DY-lx3AG90ZIFmUTZsxm5WUpehSS0pK2jrhPP9wyExed9p569_vn7v5HC8poofhHI7hrtOLy8C_G77CAcTBJIM0nwSPMsrdF_pQkEC3vB2D9D5CFN-ovvBiu6dMbGtyZeTIXtOi4q0mjKk2ZQEe4sj0aS1ml9ZZYXqHbk4pvHLE1ovstSF6ibJSgrEV-UG1Jp3fSmf2xRBya1l4HVrQ4HReCIWZZuBxN0yyEfPQXOOPnD3DZsMERIXX5fbx1rMowGlY3WKFB4-_MkK6d6-yDBx70fe8LrYVEf6NbD85Jam0dZack7dpX9vkcT6F5aVeRjb8Ay-NlYw!!/#17. Updated August 10, 2015. Accessed January 12, 2018.
  9. Organic Livestock Requirements. United States Department of Agriculture. https://www.ams.usda.gov/sites/default/files/media/Organic%20Livestock%20Requirements.pdf. Accessed January 12, 2018.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Making Sense of Scents – My Fragrance-Free Skin Care Routine

by Courtney, MPH, CN

Synthetic fragrance can be found in just about every beauty product, used to make products more appealing and entice us to pull out our wallets. After all, what woman doesn’t want to smell like “Amber Sky” or sweat out “Pure Seduction” (whatever that may be)? However, using synthetic fragrance may come with a price. The fragrance has been associated with skin allergies, breathing difficulties, and even neurotoxicity in mice.1,2,3 The Environmental Working Group rates fragrance as a high toxicity substance.4 Thankfully, with a little research and extra time you can find great products that are fragrance-free. I’ve never been blessed with a great complexion and taking care of my skin has always been a hassle. I’ve tried just about every product out there but have finally nailed down the perfect blend of products that don’t include any irritating fragrance. Here are some of my personal favorites.

 


Acure Facial Cleansing Gel This face cleansing gel has a naturally wonderful and fragrant smell. Made with ingredients such as organic acai, blackberry, and pomegranate, this face wash still provides a refreshing wake-me-up scent. As somebody who has oily skin, I also appreciate a gel cleanser that appeals to all skin types as opposed to a cream. I use this in the morning and the evenings before I go to bed.

 

 

Aztec Secret Indian Healing Clay Made from natural calcium bentonite clay, this product is as earthy as it gets. You can mix this clay with either water or apple cider vinegar (a scent you won’t soon forget). It is a great alternative to harsh acne scrubs. It starts off wet and tightens your skin as it dries, so I always finish off my mask treatment by applying coconut oil afterward to keep my skin from drying out. Whenever my skin needs a little extra attention, I smear on this mask for about ten minutes and wake up to find my blemishes have magically disappeared.

 

Burt’s Bees Eye Makeup Remover Pads These small pads are great for wiping off makeup quickly without having to rinse. I’m not a huge fan of wipe-off products that don’t require rinsing after use, but these pads are made with kiwi fruit water and leave a non-greasy feel. This product is made with 99.5% natural ingredients and has a faint fruity smell.  They even remove waterproof mascara, which isn’t an easy task.

 


Thayers Unscented Witch Hazel Witch hazel is my favorite toner because it doesn’t leave your skin dry when it evaporates, yet keeps oil production at bay. Its alcohol-free formula is infused with aloe, which is what makes this product stand out from your basic drug store brand. If you haven’t tried witch hazel, it can be used for oily, irritated, blemished, inflamed, and burned skin. In other words, it’s pure magic in a bottle.

 

 

Natur Sense Aloe Vera Gel After I wash my face, remove excess eye makeup, and apply toner, I top it off with Natur Sense’s Aloe Gel to lock in hydration. Made from cold-pressed Aloe barbadensis, this product is charcoal filtered for purity and is also food grade. This isn’t like your regular aloe; it has a smooth and thin consistency that makes it perfect for application. A little dab goes a long way, so one bottle will last you a long time. Thankfully, this aloe even has a 2-year shelf life.

 

We encounter synthetic fragrance every day even when we aren’t thinking about it. It’s in the candle burning at the restaurant dinner table, the antibacterial spray at the gym, and in the soap at the car wash. Our exposure to fragrance is inevitable, but we do have a choice of what we put on our body. Your skin is your largest organ, take good care of it!

Sources:

1) Fragrance Allergy in Consumers. The Scientific Committee on Cosmetic Products and Non-Food Products for Consumers. http://ec.europa.eu/health/ph_risk/committees/sccp/documents/out98_en.pdf. Published December 1999. Accessed February 2, 2018.
2) Kumar P, Caradonna-graham VM, Gupta S, Cai X, Rao PN, Thompson J. Inhalation challenge effects of perfume scent strips in patients with asthma. Ann Allergy Asthma Immunol. 1995;75(5):429-33.

3) Anderson RC, Anderson JH. Acute toxic effects of fragrance products. Arch Environ Health. 1998;53(2):138-46.

4) Fragrance. EWGs Skin Deep Cosmetic Database. https://www.ewg.org/skindeep/ingredient/702512/FRAGRANCE/#.WnTpQGaZPq2. Accessed February 2, 2018.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article
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What You Need to Know About Antibiotic Resistance

by Courtney, MPH, CN

According to the World Health Organization, antibiotic resistance is one of the largest global health threats. Antibiotic resistance is increasingly rising in all parts of the world and poses a risk to both humans and animals. The result of antibiotic resistance includes higher medical costs, prolonged hospital stays, and increased mortality.1 The Centers for Disease Control and Prevention (CDC) states, “Antibiotic/Antimicrobial resistance is the ability of microbes to resist the effects of drugs – that is, the germs are not killed, and their growth is not stopped.”2 In other words, over time microbes can grow resilient to antibiotics. What is more frightening; antibiotic resistance can spread, regardless of your use of antibiotics.

Used to treat bacterial infections, antibiotics are responsible for both minor illnesses and saving lives. The first antibiotic, penicillin, was discovered in 1928.3 Now, numerous antibiotics are relied on every day to treat anything from urinary tract infections to fatal sepsis. Antibiotics work in different ways to combat bacteria. They can block the process of bacteria building cell walls, block bacteria from building proteins, and break DNA strands.4 Every year in the United States more than 266 million prescriptions for antibiotics are written. The CDC states that studies show approximately 30% of these antibiotics are not needed. Even more, 50% of antibiotics prescribed for acute respiratory infections are not needed, and 50% of patients are not prescribed the recommended antibiotic for their ailment.2 Antibiotic resistance starts when a large number of bacteria are present, and only a few are drug resistant. Antibiotics kill both the harmful and beneficial bacteria, which destroys the infectious bacteria but also places the body at risk by destroying protective bacteria. When the drug-resistant bacteria are left behind, they can multiply and can negatively impact other bacteria, causing more drug resistance.5

Antibiotic resistance isn’t just a nerve-racking theory, but a reality. It is estimated that at least 2,049,442 illness and 23,000 deaths have occurred from antibiotic illness in the United States alone.2 Lauri Hicks, Director of the Office of Antibiotic Stewardship from the CDC states, “It’s imperative that patients receive the right dose of the right antibiotic, for the right amount of time and only when necessary. When antibiotics are inappropriately prescribed and used, we jeopardize the health of patients and we jeopardize the effectiveness of the antibiotics available to fight serious infections.”3 Antibiotic resistance doesn’t just impact the individual taking antibiotics, but can spread in multiple ways. Antibiotic resistance can first begin in the gut of either a human or an animal. In animals, the drug-resistant bacteria can transfer on the meat from animals and potentially spread to humans if not prepared with caution. In addition, fertilizer or water that has fecal matter can be transferred to crops and then consumed by humans. Humans can also spread resistant bacteria through healthcare facilities such as hospitals on surfaces or by direct contact.4

Thankfully, you can do your best to prevent the spread of resistance by first avoiding infections and then carefully discussing treatment options with your doctor. Keeping a strong immune system is vital to the prevention of communicable diseases and infections. The CDC recommends keeping up to date on immunizations, safely preparing food, washing hands thoroughly, using antibiotics correctly and only using them when it is necessary.5 You can boost your immune system by eating a diet high in whole foods with a focus on fruits and vegetables.When possible, purchase antibiotic-free meat as well. Certain herbs and supplements are used to support immune health such as astragalus, probiotics, and vitamin C. As always, discuss proper treatment and concerns with your primary care physician.

 

Sources:

  1. Antibiotic resistance. World Health Organization. http://www.who.int/mediacentre/factsheets/antibiotic-resistance/en/. Updated November 2017. Accessed January 25, 2018.
  2. Get Smart About Antibiotics Week 2016. Centers for Disease Control and Prevention. https://www.cdc.gov/media/dpk/antibiotic-resistance/antibiotics-week-2016/dpk-antibiotics-week-2016.html. Updated November 14, 2016. Accessed January 25, 2018.
  3. Discovery and Development of Penicillin. American Chemical Society. https://www.acs.org/content/acs/en/education/whatischemistry/landmarks/flemingpenicillin.html. Accessed January 25, 2018.
  4. What is an Antibiotic? University of Utah. http://learn.genetics.utah.edu/content/microbiome/antibiotics/. Accessed January 25, 2018.
  5. About Antimicrobial Resistance. Centers for Disease Control and Prevention. https://www.cdc.gov/drugresistance/about.html. Accessed January 25, 2018.

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Nutritionist Spotlight – Leah Keeney

by Courtney, MPH, CN

Leah Keeney

Bachelor Food Science and Nutrition

 

When did you know you wanted to study nutrition?
“When I was little I was always in the kitchen baking and making my own food experiments with substitutions. It wasn’t until high school when I started wondering why there weren’t healthier alternatives and substitutions in baked goods. I then started experimenting with healthy fat alternatives in baked goods, wrote a research article and won a college scholarship with it!”

 

What was your favorite course during your nutrition studies and why?
“My favorite course was Nutrition Education. We got to be creative in developing nutrition lesson plans. These lesson plans ranged from teaching yoga classes to food prep with children. We also went to the local food bank and did food demos to the community.”

 

What was one academic accomplishment you are proud of?

“I was on the Deans List the last 2 years of college.”

 

If you could expand your expertise on one topic, what would it be?

“I would love to learn more on herbal and homeopathic medicines.”

 

Even nutritionists love junk food – what is your guilty pleasure?
“Ice Cream! And wine?”

 

What do you like to do in your free time?
“Snuggle with my dog, Sherman.”

 

What is the scariest thing you have ever done?

“Tackled a bank robber.” *Winks sarcastically*

 

What is the coolest thing you are ever done?

“Traveled through Italy, French Riviera and Spain!”

 

What motto do you live by?
“I try and take life day-by-day and not worry too much about the future.”

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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Interested in learning what supplements are right for you? Take our free assessment.

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Related Posts

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Stay Active at Any Age: Proven Joint Support Tips

Stress and Digestion: How to Support Your Gut

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