What's In Your Skincare?

It's important that we take care of our bodies inside and out. 

10 Toxic Ingredients to Keep Out of Your Skincare

Parabens - used as a preservative to prevent mold growth. Because of their estrogenic properties, paragons are endocrine disruptors that have been linked to breast cancer 

Artificial Color and Fragrance - have been known to trigger allergies, headache, ADHD and asthma, among other things. They can cause skin irritation and reproductive problems. Many of these ingredients have been banned in the European Union where they have much tighter oversight in the cosmetic industry.

Phthalates - a group of chemicals used in plastic to increase pliability.   The main phthalates in cosmetics and personal care products are dibutyl phthalate in nail polish, diethyl phthalate in perfumes and lotions, and dimethyl phthalate in hair spray. They are known to be endocrine disruptors and have been linked to breast cancer and reproductive issues in women.

Triclosan - anti-microbial chemical found in anti-bacterial hand cleaners and other personal care products. While there is little to no evidence that using anti-bacterial sanitizing products is any better than  washing with regular soap and water, there is a concern the the use of this chemical is contributing to the increase in antibiotic resistant bacteria. This chemical is also an endocrine disruptor, specifically harmful to the thyroid and reproductive hormones. 

Sodium lauryl sulfate (SLS) / Sodium laureth sulfate (SLES) - found in most personal care products, primarily body washes and shampoos. They are known to irritate eyes and skin and cause breathing problems. A major concern with these chemicals is their interaction with other chemicals to become carcinogenic. 

Formaldehyde - a main ingredient in embalming fluid. This preservative has been linked to nasal and nasopharyngeal cancers. It can be a skin irritant and negatively impact the immune system.

Toluene - derived from petroleum products. It appears on labels as benzene, toluol, phenylmethane, and methylbenzene.  Used as a solvent in paint thinners, toluene can be found in nail products and hair color/bleaching products.  It can cause skin irritation and nausea.  Pregnant women should stay away from toluene because it can cause fetal damage.

Propylene glycol -   classified as a skin irritant and penetrator. It has been associated with causing dermatitis as well as hives in humans in very small concentrations. It can be found in moisturizers, sunscreen, makeup products, conditioners, shampoo and hair sprays.

Mineral oil - petroleum distillate. Mineral oil is what is left over from petroleum processing and is considered a hazardous material. It’s cheaper for the oil companies to sell it to the pharmaceutical and cosmetic industries to be sanitized and used in their products than it is to pay the disposal fees. Mineral oil is occlusive which means it blocks the absorption of any beneficial ingredients that may be in your skincare. It’s like putting plastic wrap on your skin before applying your skincare products.

adapted from: https://www.huffingtonpost.com/vanessa-cunningham/dangerous-beauty-products_b_4168587.html

The older I get, the more important self-care has become to me. We are only given one body and it is imperative that we take care of it. I teach people how to take care of their bodies from the inside out. Treat your body like a temple...not a tent.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

You Know Better Than Anyone

There are days when I don't know what I want to write about but if I just sit quietly, something will come to me, and today was no different.

Update on my progress before I go into today's topic...to date I have lost 13 pounds and have put nine days straight in at the gym. I am feeling strong, energetic, a little lighter and the persistent pain in the heel of my right foot is almost completely gone. I'm not ready for my marathon walking sprees yet but I hope when the weather is a little cooler, to venture out into my neighborhood and enjoy nature.

Now for today's topic...

I become really frustrated when I hear about people who go to the doctor knowing there is something wrong with them but are not taken seriously. It happens more often to women than to men. For instance, a young, seemingly fit, woman can show up in the emergency room exhibiting cardiac symptoms and because she doesn't fit the profile of a classic cardiac patient, she is dismissed. She's told she's under too much stress, she's hormonal, she's hysterical, or any number of other dismissive diagnoses.

In my short experience as a WomenHeart Champion Community Educator, I have heard some horror stories. One story is about a woman who went to the ER complaining of chest pain and other symptoms but because she was slurring her words, the ER doctor assumed she was drunk and of course, was dismissive. Fortunately, the nurse recognized that something else was happening and insisted the patient be further tested. She was having a major cardiac episode that was hindering blood flow to her brain which was why her speech was slurred. If not for an astute nurse, the woman might well have died from whatever was happening.

Another women who was in my WomenHeart class at the Mayo Clinic was a nurse practitioner when she was pregnant with twins. She was showing signs of preeclampsia during the last few weeks of her pregnancy, gaining much more weight than she should have. She expressed her concerns before the birth several times but of course was told there was nothing to worry about. By the time she gave birth, her ejection fraction* was so low it was NOT COMPATIBLE WITH LIFE! Now remember, she was a nurse, one of their own, one who spoke the lingo, one who understands the human body and still her concerns were dismissed.

If you find yourself in a situation where you know something is wrong with you, you must either advocate for yourself or make sure you have someone who will do that for you. If you find the doctor is dismissive of your concerns or doesn't allow you time to discuss them, find another doctor. Don't be sidelined or marginalized by someone because they act as though you aren't worthy of their time. Ask your questions and when you find out what's going on, do your homework. Ask for resources you can study about your condition. Don't rely on "Dr. Google" because that can lead you down some pretty scary wormholes. You need reliable information from qualified sources.

We all need to be partners in our healthcare so do your part by speaking up and being heard. If you don't understand what is being said about your condition, ask your questions. Don't be intimidated because you don't understand medical speak. They probably wouldn't understand what you do for a living either. Ask them to explain it a different way if you don't get it but don't just blindly follow what you are being told. Ask why they want you to take a certain path. Ask what you can expect as an outcome if you follow their instructions. It's important to know why you should do what they tell as much as it is to know what they want you to do. No one is more invested in your healthcare than you are so be that person on the frontlines fighting for your good health.

*Your ejection fraction (EF) measures the heart's ability to pump the blood through the ventricles with each contraction. so the EF is the percentage of blood that leaves the heart. Just for some perspective, a normal EF is between 55-70% and hers I believe, was around 5%. By some miracle, she is still here 17 years later and spreading the word for WomenHeart.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Breast Cancer - Know Your Risk

Even though this isn't breast cancer awareness month, I wanted to talk about what you should look for to be aware of your risk for developing breast cancer. Early detection gives you the best chance for remission. I hesitate to use the word "cure" because I don't believe we are ever really cured of cancer once we have faced a diagnosis. Everyone has abnormal/cancer cells in their body but it's when they multiply enough to be detected that we are afforded a diagnosis. Our hope is that the treatment and subsequent lifestyle changes keep the cancer from getting another chance.

So what should you look for? What are the signs that should get your attention and make you want to follow up with the doctor? Here are some signs to look for:

• A lump in the breast, armpit or chest wall - This is a pretty obvious one but one that many people might miss.  Monthly self examination will help to find a lump but only if it is palpable. If it's deep within the breast tissue, as mine was, you may not be able to feel it.
• Pain in the breast or the feeling of an electric charge through the breast - This pain is possibly caused by the presence of cancer in the breast. If the pain is felt in the breast and elsewhere in the body and is cancer, it could have spread. Not all breast pain is from cancer so don't panic if you do feel pain. It could be from another, possibly serious cause so don't ignore it. It could also be due to hormonal changes. 
• Change in the size or shape of the breast - If you notice a change in the size, texture, color, nipple appearance or shape of the breast see a doctor.
• The appearance of redness, itching or a rash - Many women ignore these symptoms or consult a dermatologist when it appears to be a skin condition. It could actually be a sign of inflammatory breast disease which is a very serious form of breast cancer. If you see a rash and topical ointments treat it successfully it may not be something to worry about but it wouldn't hurt to consult a breast specialist nonetheless.
• Discharge from the nipple - If you aren't lactating and you have a discharge from the nipple, it should be investigated. Any discharge from the nipple that isn't breast milk could be problematic.
• Changes in skin texture and appearance - If the skin of the breast begins to take on the appearance of an orange peel or there is puckering of or around the nipple, it's time to speak to the doctor.
• Underarm swelling -  If you notice swelling under the arm, it could be cancer. It's possible to have swelling under the arm or somewhere on the chest wall that needs attention.
• Inversion of the nipple - if the nipple becomes inverted where it wasn't before, see a doctor as this is a symptom of breast cancer. If you always had inverted nipples and the appearance has otherwise changes, it would be prudent to have it checked out.
• Unusual nipple sensitivity - because a lot of breast tumors originate behind or near the nipple, it can cause the nipple to become more sensitive, especially during sex. If that occurs, see the doctor.
• A persistent cough, shortness of breath or sore throat - these symptoms are often mistaken for something less sinister such as a cold or allergies but can also be a sign of secondary breast cancer. Such an occurrence often happens to people who are diagnosed as terminal so do not wait to see a doctor if you have these persistent symptoms.

If you notice any of these symptoms, don't panic. Ask the doctor to examine and test you for breast cancer. If you feel that the doctor is being dismissive, find another doctor. Do not be marginalized. You know your body better than anyone and you know if something isn't right. Breast cancer, when caught in time, does not have to be a death sentence. I am living proof of that so far. This coming January I will be cancer free for ten years and I fully expect to have many more cancer free years until I die of old age.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

How To Spend A Lazy Sunday Afternoon

This was my view when I took a very rare Sunday afternoon nap today. We have a hammock under the crabapple tree in my backyard that I took advantage of on this beautiful, warm not hot, dry afternoon. It's a rare day in August when you find such extraordinary weather here in beautiful rural New Jersey.

Taking a short nap is one of the best thing you can do for your body, mind and spirit, especially if you are sleep deprived. The problem I have when I nap is that I fall victim to "sleep inertia", which is that heavy grogginess you feel when you sleep longer than 15-30 minutes. Instead of feeling refreshed, you feel tired and out of sorts. However, if you are able to limit your nap time to a short cat nap, you can enjoy several benefits that may surprise you.

• it can lower your blood pressure and reduce your risk of coronary mortality
• it can calm your nerves 
• it can increase alertness - take a short nap before a drive to reduce drowsiness
• it can improve your memory
• it can enhance your creative thinking - think Thomas Edison
• it can enhance your willpower
• it can be better than coffee to enhance performance and increase learning skills

As we get older, we tend to get 2-3 hours less sleep each night than we did when we were younger. We still need between 7-9 hours each night but it isn't often that we can accomplish that. Napping helps to take some of the edge off of the lack of nightly sleep.

This article talks about a study done on men and women ages 50-83 and the positive impact napping had on the amount and quality of their sleep and the results of the cognitive assessments performed on them at the end of the study.

The bottom line is...a little midday shut-eye is just what the doctor ordered. I may try to get more of it myself and maybe you should too.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Could You Just Love Me Like This?

I posted this in February but I thought it bears repeating...

This poem brings tears to my eyes. The author is Hollie Holden and I think so many people, especially women, can relate to this feeling. 

How many times have you looked in the mirror and been critical of your body, your hair, your skin? 

How many times have you said negative things to other people about yourself? 

How many times have you said something like "I hate my (fill in the blank)?"

We are often our own worst enemy, and we speak to or about ourselves in a way we would never speak about someone else...especially someone we love.

Here's an idea...why not treat yourself at least as well as you treat someone you respect or dare I say, even love?   

Give yourself a break. Look in the mirror and find something about yourself that you can be proud of. It doesn't have to be what you look like. 

Are you smart? You have a gifted brain. 

Are you loving? You have a kind and beautiful heart. 

Are you able to move of your own accord? You have strong legs and feet.

Have you overcome adversity in your life? You are stronger than most.

Have you made significant changes in your life? You are courageous.

Find some part of you to love and just love unconditionally. Look in the mirror and express that love. You may feel uncomfortable at first but you deserve at least the love you share with others. You are worthy.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Going Vegan...Think You Can't Do It? Think Again.

Veganism is a commitment, I won't deny that. It's a completely different way to eat from the way most of us were raised. But I can tell you from personal experience that it isn't as bad as you might imagine it to be. Yes, you will have to give up cheese and ice cream and meat but after awhile you realize how much lighter and easier your food is to digest than when you were filling yourself with animal protein.

Becoming vegan does not mean you should replace animal products with fake animal products like textured vegetable protein (TVP) and products that contain large amounts of soy protein isolates. Soy in its most natural form like edamame, or fermented like miso or tofu, is good for you and has some protective value for your heart. But soy protein isolates are concentrated and can have detrimental effects on hormones for both men and women. Too much soy can cause women who have had estrogen sensitive cancers to be at risk possibly (although there is mixed information on that) and men to develop breast tissue and experience lower testosterone levels. This is because soy has estrogenic properties that when consumed as an isolate are more prevalent. I use tofu or tempeh occasionally as a protein source when I go out for dinner and I'll sometimes cook with them. I always look for organic non-GMO products. Soy is one of the most genetically modified crops in the US, along with corn and tomatoes.

Becoming vegan in a healthy way does not mean you should substitute vegan junk food for other junk food you may have been eating. French fries are vegan, but that doesn't mean they're good for you. You can start small by choosing one day per week to eliminate meat from your diet. If you are concerned about finding protein sources, remember that anything that has been alive has protein in it. Cells need protein to survive, so you may be surprised to see how much protein is in plant products.

In our house, we are not completely vegan. We occasionally eat seafood and egg whites and my husband eats non-fat dairy. This isn't my choice because no one needs milk products once they are weaned from breast milk as a baby, but you choose your battles. He has done remarkably well and I'm so proud of him. Ray was one of those people who thought he could "never eat the way I eat", but when faced with his own health challenges, found a way to do it. I convinced him to follow the more stringent, and far more effective cardiac rehab program that I followed. He lost over 40 pounds (let's hate him, shall we?), his energy is through the roof and his joint pain is almost completely gone. See...I told you dear. Someday you might listen to me the first time...but not likely.

I read this article about a number of high profile athletes who have adopted a vegan lifestyle and swear it has enhanced their performance. A great example is Tom Brady, quarterback of the New England Patriots. I don't care if you love him or hate him, you have to admit that at 42 years old, he's still got it.

Veganism is not for everyone. Some people feel they need animal protein to live an energetic life. To those folks I say, choose wisely. You can eat a primarily plant based diet using animal protein as a side dish rather than the main event. Choose whole or minimally processed foods over packaged, chemical laden foodlike substances. You can also work your way into a healthier eating plan a little at a time. The more you do the better you will feel, sleep and move. It's amazing what you will feel like when you give your body the proper fuel to function. I can help you make the transition. Feel free to sign up with the link below for a free no strings attached a call.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.

Has This Ever Happened To You?

I woke up about 5AM today and tried to get out of bed. The room was spinning and it was hard to keep my balance. Since I was up, my bladder required attention so I managed to get myself to the bathroom without falling, but it was tough. This happened to me before and the first time was so severe that I couldn't get out of bed until my husband came home a couple hours later. I eventually went to the hospital because it wasn't getting better and I had no idea what was happening. I thought was either having a stroke or the breast cancer I was treated for in 2010 had metastasized to my brain. Neither of those options was appealing to me so off to the ER we went. The ER docs did a few scans of my neck and head looking for any suspicious activity that might be cause for concern and found nothing was amiss. I received a diagnosis of vertigo, was giving a prescription for a stronger than over-the-counter version of Bonine and home I went. I didn't fill the prescription and decided since my life was probably not in danger, I would just wait it out. And I did just that.

This morning's episode was similar to the last time but not nearly as profound. Since I knew what was happening to me this time, I didn't panic. I was scheduled to go to a funeral today and was really hoping that this thing did not keep me from attending. It did not. I felt a mild nausea all day from the dizziness and I'm really tired but that could be from the emotion of the funeral. It was hard to see a mother bury her second of three children. In any case, I was able to function normally today without a recurrence of the dizziness of this morning.

As I was thinking about the day and now specifically my vertigo, I considered a third option it could have been from. I was diagnosed with Fibromuscular Dysplasia (FMD) after my spontaneous coronary artery dissection (SCAD) in 2017. This is a condition whereby you may develop small bubbles on the walls in at least one artery that resemble a string of pearls. FMD puts you at a higher risk for aneurysm, high blood pressure, stroke, among other things. Now I'm not sure which artery(ies) it was in for me but I find it interesting that I never had vertigo until I had my SCAD. I don't know if there is any relationship between the dizziness and the SCAD, FMD or the meds I'm on to manage these issues. I should know more about my own condition but I choose not to dwell on it, especially since nothing can be done about it. I don't use any hormone based therapy or other medications that could worsen my condition. If there was a treatment I could seek out, I would take a different approach. But that's just me.

An update on my progress...to date I've lost 11 pounds and am on a roll this week, going to the gym and exercising at least 40 minutes but usually more, daily. I have done four days in a row and will be going tonight as soon as I post this entry. I am committed to going to the gym 90 days in a row to create the new habit of exercising daily. I am already feeling stronger and more energetic since I began this process in early July. I will accept nothing less than success and I get to define what that is...and so do you in your health journey.

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.