Getting Your Numbers Right

There are many things we can measure and track in our efforts to be healthy, happy people. Besides just tracking our total calories each day, we can also track fiber grams, carbohydrate intake, sodium levels or iron and other specifics.

Our personal health needs can point us in a direction of concern. I know for myself that because I don't eat beef or pork, and because I have suffered from anemia in the past I need to be careful about my iron intake. You may have a keen interest in other areas due to your own health and needs.

Our challenge this week involves using some of the tools on myfinesspal.com you may not have previously explored.

If you go to the Reports tab and choose nutrition you can pull up reports for the last 7, 30 or 90 days. This information tracks your intake in a variety of areas. To discover if you are getting the needed elements or not is easier for some categories than others. For example if you pull up your personal report for Iron intake, you can easily see what percentage of the daily recommended requirement you have had each day.

For other categories such as sodium intake or fiber intake the information given is the total grams each day. You would need to consult your doctor or do a google search to discover what the recommended amount is for your age etc.

I am really not trying to make your brain explode from number overload (I am a Math hater) but I would like you to do the following for this week's challenge.

CHOOSE A CATEGORY FOR WHICH YOU HAVE A PERSONAL HEALTH CONCERN. RESEARCH THE IDEAL INTAKE FOR THIS CATEGORY. FOR EACH DAY THAT YOU MEET THE DAILY REQUIREMENT FOR THIS INTAKE (but do not go excessively over) YOU EARN YOUR 5 BONUS POINTS.

*I am guessing I am going to get some questions about supplements. It is controversial whether artificial supplements are fully absorbed or utilized by the body. The ideal is always to obtain what our body needs from fresh natural whole foods. Ultimately your personal lifestyle and dietary needs may require supplementation in some categories. However, for the purpose of this challenge I would like you to choose a category of nutrients and spend this week attempting to fulfill the daily required level through eating whole and natural foods.

PLEASE E-MAIL WITH ANY QUESTIONS!

** Oh, Oh, I forgot about another tool you just MUST start using. Go on Myfitnesspal.com

1. Click on the Home tab

2. Click on the Settings tab

3. Click on Diary settings

4. You can now choose whatever nutrients you are interested in tracking. These are the items that will show every day as you enter the food you have eaten. It makes sense in setting it up to track and show the nutrients you are most interested in your daily reports.

5. Also note that at the bottom of that same page you can set your account to be viewed by whomever you like. It might be helpful to allow your partner or another supportive person to be able to view your daily input of what you've eaten so that they can be of even more help to you!

Skin Care

What is Physical or Chemical-free Sunscreen?

Those of you that know me personally know I’ve got my dad’s wrinkly Irish skin. Yowsers! I look older than all of my friends and older than my husband (who is actually 4 years older than me!)

Not only do we want to protect our skin for beauty reasons but also to protect our health. Personally I’ve already had 2 skin cancer surgeries and honestly I never was a big tanner.

Just recently my doctor reminded me how important it is to wear sunscreen every single day. Applying sunscreen each morning should be a part of my morning ritual just like brushing my teeth.

Many of us think of applying sunscreen if we are spending the day at the beach or at a sunny ballpark but in reality the majority of our sun exposure comes during regular daily activities such as driving, walking to and from stores or businesses, short walks etc. In fact I’ve noticed that my ugly Irish wrinkles are much more pronounced on the left side of my face. I assume this is due to the exposure I get through my (as heavily tinted as is legally allowed) car window while driving. Yes our skin needs to be protected EVERY day.

The latest advice from skin specialists suggests that you seek a natural barrier rather that chemical sunscreen. These sunscreens use Zinc oxide and titanium dioxide as "mineral sunscreens" or "physical blockers" . They reflect and scatter UV rays.

What are the Advantages of Chemical-free Sunscreens?

These Chemical Free Barrier sunscreens have the advantage of immediately starting to protect when you put them on. (In contrast, chemical products need to be put on 30 minutes in advance to give the skin the time to absorb them.)

Another significant advantage is that any sunscreen which contains the physical blocker zinc oxide or titanium dioxide will protect against both UVA and UVB rays.

Also studies show that unlike other common sunscreen chemicals, little to no zinc and titanium get absorbed through the skin, and they provide stable UVA protection relative to the other ingredients.

(However, zinc and titanium in spray or powder sunscreens are not recommended, since inhalation of zinc and titanium particles is a concern.)

Check here for a list of some of the best barrier sunscreens, lip balms and moisturisers.

http://breakingnews.ewg.org/2011sunscreen/sunscreens-exposed/sunscreen-and-skin-cancer/

How Sunscreen Should be Applied?

To make sure that you get the full SPF protection of a sunscreen, you need to apply 1 oz - about a shot glass full. Put on a thick layer of sunscreen and make sure every part of your body that will be exposed gets good cover. Pay attention to the areas that can easily get burned like the ears, nose, back of the neck, and shoulders.

During a long day at the beach, don't forget to reapply at least every 2 hours and immediately after swimming, toweling off, or sweating.

Q. Who needs sunscreen?

• Everyone. People of all skin colors get skin cancer. More than 3.5 million skin cancers in more than 2 million people are diagnosed annually.¹

• Many of these skin cancers could have been prevented with protection from the sun’s rays.

Q. When should I use sunscreen?

• Every day. The sun emits harmful ultraviolet (UV) rays year round.

• Even on cloudy days, harmful UV rays can penetrate your skin.

◦ On a cloudy day, up to 80 percent of the sun’s UV rays can pass through the clouds.

• Snow and sand increase the need for sunscreen.

◦ Snow reflects 80 percent of the sun’s rays, and sand reflects 25 percent of the sun’s rays.²

Q. Can I use the sunscreen I bought last summer, or do I need to purchase a new bottle each year? Does it lose its strength?

• Dermatologists recommend using sunscreen every day, not just during the summer. If you are using sunscreen every day and in the correct amount, a bottle should not last long. If you find a bottle of sunscreen that you have not used for some time, here are some guidelines you can follow:

◦ The FDA requires that all sunscreens retain their original strength for at least three years.

◦ Some sunscreens include an expiration date. If the expiration date has passed, throw out the sunscreen.

◦ If you buy a sunscreen that does not have an expiration date, write the date you bought the sunscreen on the bottle. That way you’ll know when to throw it out.

◦ You also can look for visible signs that the sunscreen may no longer be good. Any obvious changes in the color or consistency of the product mean it’s time to purchase a new bottle.

• WARNINGS:

• The United States Department of Health & Human Services and the World Health Organization’s International Agency of Research on Cancer have declared ultraviolet (UV) radiation from the sun and artificial sources, such as tanning beds and sun lamps, as a known carcinogen (cancer-causing substance).⁴

• There is no safe way to tan. Every time you tan, you damage your skin. As this damage builds, you speed up the aging of your skin and increase your risk for all types of skin cancer.

Q. Is sunscreen all I need to protect myself from the sun?

• Sunscreen plays an important role in protecting your skin from the sun, but it does not offer complete protection. To protect your skin and find skin cancer early, dermatologists recommend the following:

◦ Generously apply a barrier sunscreen to all exposed skin. Re-apply approximately every two hours, even on cloudy days, and after swimming or sweating.

◦ Wear protective clothing, such as a long-sleeved shirt, pants, a wide-brimmed hat and sunglasses, where possible.

◦ Seek shade when appropriate, remembering that the sun’s rays are strongest between 10 a.m. and 4 p.m. If your shadow is shorter than you are, seek shade.⁵

◦ Use extra caution near water, snow and sand as they reflect the damaging rays of the sun, which can increase your chance of sunburn.

◦ Get vitamin D safely through a healthy diet that may include vitamin supplements. Don’t seek the sun.⁶

◦ Avoid tanning beds. Ultraviolet light from the sun and tanning beds can cause skin cancer and wrinkling. If you want to look tan, consider using a self-tanning product, but continue to use sunscreen with it.

◦ Check your birthday suit on your birthday. If you notice anything changing, growing, or bleeding on your skin, see a dermatologist. Skin cancer is very treatable when caught early.

YOU GUESSED IT YOUR HEALTHY LIVING CHALLENGE FOR THE WEEK IS TO:

1. CLEAN OUT YOUR SUNSCREEN. DISPOSE OF ANY OUT OF DATE BOTTLES AND TUBES.

2. SOMETIME THIS WEEK PURCHASE YOURSELF A BOTTLE OF HIGH QUALITY BARRIER SUNSCREEN OR DAILY MOISTURISER

3. FOR EVERY DAY YOU WEAR SOME TYPE OF SUNSCREEN YOU CAN AWARD YOURSELF 5 POINTS

* No points for this but if you have not had your skin checked by a dermatologist in the last year it would be wise to make yourself an appointment! You’ve only got one SKIN!

NUTS TO YOU!!

Health Benefits of Nuts and Seeds

Nuts and seeds are concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain omega 3 fatty acids and as such can help to improve the balance of cholesterol and the blood lipid profile and reduce the risk of heart disease.

Nuts and seeds are best consumed in limited amounts if weight loss is desired, however nuts and seeds are rich in omega 3 fatty acids and (flaxseed, walnut, chia and pumpkin seed) may even be beneficial in weight loss as these fats can actually improve metabolism.Almonds are also thought to contain a compound that is anti-carcinogenic and for this purpose it is recommended that six almonds are consumed daily.

Almonds are very high in minerals including calcium, magnesium, potassium and iron.

Brazil nuts are rich in the sulfur containing amino acids and selenium. Selenium has an important function as an antioxidant and is involved in immunity.

Flaxseeds are the richest source of omega 3 fatty acids and thus help to improve immunity and reduce high cholesterol. When taken in the form of flaxseed meal they effectively prevent constipation and are a source of lignans – compounds that have antitumour and antioxidant properties. Flaxseeds also help to balance estrogen levels. Flax seeds are best eaten freshly ground. I purchased a small electric coffee bean grinder that I use to grind my flaxseed.

Hazelnuts are very rich in calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E. Hazelnuts act as a general tonic and strengthen the stomach.

Macadamia nuts are very high in fat and can contribute to weight gain if consumed in excess. However in moderation they can help to improve the balance of cholesterol due to their abundance of monounsaturated fats. They are also very low in carbohydrates and as such are suitable for low carb diets.

Pistachio nuts are considered a tonic for the whole body in Ayurvedic medicine. They purify the blood, lubricate the intestines and can be used for constipation. Pistachios are one of my favorite snacks. I like to buy them from Sam's club in individual snack packages.

Pumpkin seeds are known for their effects against intestinal parasites especially roundworm and tapeworm. Their high zinc content may explain the value pumpkin seeds for the treatment of impotence and prostate enlargement.
Pumpkin seeds are also a valuable source of omega 3 fatty acids.

Sesame seeds are very high in calcium and are a good source of magnesium, niacin, vitamins A and E, protein and unsaturated fats. In the form of tahini (sesame seed paste) they provide the richest and most bioavailable source of calcium.

Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins, and vitamin E and are one of the rare plant sources of vitamin D.

Walnuts are high in protein, iron and contain omega 3 fatty acids. They can reduce inflammation and pain, lubricate the lungs and intestines, and nourish the brain and adrenal glands.

Portion Size- A Handful of Nuts

If you're nuts about nuts and want to assure getting your "handful," here is some additional information on measuring amounts. REMEMBER: The FDA recommendation suggests up to 1.5 ounces of nuts daily or one and a half times a "handful."

• A handful equals about 1-ounce. This serving size corresponds to the the serving size listed on the "Nutrition Facts" panel on food labels. The Nutrition Facts label will also tell you how many 1-ounce servings there are per package.
  

• On average, a 1.5 ounce serving is equivalent to about 1/3 cup of nuts according to Maureen Ternus, registered dietitian and nutrition coordinator for the International Tree Nut Council's Nutrition Research & Education Foundation (INC NREF).
  

• The following table gives the approximate number of nuts per ounce and an overview of calories, protein and fat.

Nutrients in 1 Ounce (28 grams) of Shelled Tree Nuts and Peanuts (1)

Nut	Nuts per 1 oz./ 28 grams	Calories	Protein	Fat (2)
				Total	Sat (3)	Mono (4)	Poly (5)
Almonds	20 - 24	160	6	14	1	9	3
Brazil nuts	6 - 8	190	4	19	5	7	7
Cashews	16 - 18	160	4	13	3	8	2
Hazelnuts	18 - 20	180	4	17	1.5	13	2
Macadamias	10 - 12	200	2	22	3	17	0.5
Peanuts (6)	28	170	7	14	2	7	4
Pecans	18 - 20 halves	200	3	20	2	12	6
Pine nuts (pignolias)	150 - 157	160	7	14	2	5	6
Pistachios	45 - 47	160	6	13	1.5	7	4
Walnuts	14 halves	190	4	18	1.5	2.5	13
Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003<www.nuthealth.org/nutrition/nutrient1oz.html> and Nutrition in Every Handful, August 2002, <www.nuthealth.org/inside.pdf>. To obtain the desired health benefits from the nuts and seeds it is preferable to eat them unsalted. Almonds, Brazil nuts, hazelnuts, pecans, pine nuts and walnuts should be eaten raw and unroasted; cashews, macadamias, peanuts and pistachios are best eaten dry roasted. Figures for fat are rounded to the nearest whole or half number so the various types of fat may vary slightly from the amount of "total fat." Sat = saturated fat Mono = monounsaturated fat Poly = polyunsaturated fat Technically, peanuts aren't nuts but rather legumes, like dry beans, peas and lentils but you can count them for bonus credit in this challenge.

Feel Like a Nut?

It's easy to nibble on nuts. Here are three quick ideas plus links to lots more. Store shelled or unshelled nuts in an airtight container in your refrigerator for up to 6 months or for a year in your freezer for best quality.

1. It's in the Bag! You don't have to fire up the stove or get out your cookbook to enjoy nuts. Your handful of nuts may be enjoyed -- simply -- out of hand. Divide a container of nuts into small snack bags for easy snacking at home, office or on the road, advises Ternus, INC NREF. Simply count, measure a third cup, weigh 1 to 1.5 ounces of nuts on a kitchen scale or grab a handful and store in each snack bag. Keep in the refrigerator until you're ready to enjoy! A handful of nuts may help you resist that gooey sweet roll in the breakroom at work.

2. Just a Sprinkle Sprinkle nuts into these foods: Salads Yogurt Cereal (yummy in oatmeal) Pasta Cooked vegetables Muffins and pancakes (toss a handful or two into your batter)

3. Toasting Nuts in Your Microwave For added richness of flavor, try this quick (takes about 5 minutes!) recipe for microwave-toasted nuts. Here's a quick and cool way (with minimal cleanup) to toast nuts, based on information from Linda Gossett, MPA, CFCS, Extension Educator - EFNEP, University of Idaho. This method works well for amounts ranging from a tablespoon to 1/2 cup. With larger amounts, some are likely to turn dark quicker than others. The time will vary depending on the size, type and temperature of the nuts/seeds, and also may be influenced by the type of microwave. Spread from a tablespoon to 1/2 cup nuts evenly in a single layer in a flat, microwave-safe dish, such as a 9-inch microwave-safe pie plate. Add a small amount of soft butter/margarine or of oil to the nuts. Use about 1/2 teaspoon fat per 1/2 cup of nuts; use proportionally less for smaller amounts of nuts/seeds. Stir the nuts/seeds to thinly coat with the fat. NOTE: This small amount of fat helps with browning, speeds up the toasting process and only adds about 20 calories per 1/2 cup of nuts. Microwave on high for 1 minute. Stir and microwave for another minute. Check to see how the toasting is proceeding. Add more microwave cooking time one minute at a time, because nuts and seeds can burn quickly. Stir after each addition of time. Small amounts of thin nuts (for example, sliced almonds) could be finished at 2 minutes. Larger amounts of nuts, such as slivered or whole almonds, walnuts or pecans will take an additional minute or two more microwaving to become lightly browned and smell fragrant. Store any extra toasted nuts in an airtight container in the refrigerator for 1 to 2 weeks or freeze them in an airtight freezer container for 1 to 3 months.

YOUR CHALLENGE FOR THE WEEK IS TO EAT AT LEAST 1 OUNCE OF NUTS, SEEDS OR FRESHLY GROUND NUT BUTTER EVERY DAY! FOR EVERY DAY YOU INCLUDE NUTS OR SEEDS IN YOUR DIET YOU CAN CLAIM YOUR DAILY BONUS POINTS!

HAVE A NUTTY WEEK!!

A little bit every day

I was talking with Gail the other day (the good friend that does the techno stuff for our wellness competition) and she mentioned her continuing goal to become more flexible. I don't think she is as stiff as the tin-man (like I am) but flexibility is one of her goals. Because of this goal she stretches ALL THE TIME. She just takes the opportunity every day and throughout her day to stretch, and particularly works on the standing hamstring stretch pictured above. She's been doing it for months now and has seen herself inch closer and closer to the flexibility she desires.

I spoke with another friend at the gym yesterday about my goal to strengthen my body core and how difficult yoga and pilates class are. She agreed about the difficulty of the classes and shared that she has set a personal goal that before she takes a shower every day she does a plank (second picture above) for as long as she can hold it. She has been doing this regularly for some time and has really increased her core strength. She checks her progress with a stop watch.

It occurred to me that while working on goals a few times a week has great power there is something about choosing to work on something every single day. And there is also something exciting about choosing something that we can mark and measure progress.

So your goal for this week is to choose one thing you will work on every day. It doesn't have to be one of the challenges shown above. You might want to do curls, push ups, or anything else of your liking. Try to choose something where you can measure progress. For every day you remember to do your daily challenge you can award yourself 5 points. I hope that you will choose something that you will continue after the competition has ended!