Blog Mansory Mode

When I was diving into my research of purchasing a “healthier” sunscreen a few years ago, I found it daunting in all honesty. Luckily I found the organization EWG which stands for the Environmental Working Group. This group has been around since 1993 shining a spotlight on outdated legislation, harmful agricultural practices, and industry loopholes that pose a risk to our health and the health of our environment. I found so many of their articles useful and they opened my eyes to the skin care industry, more importantly sunscreen. The EWG verified mark on sunscreen products indicates that a product has met their full criteria to ensure it adheres to their strictest standards for efficacy, ingredient safety, and transparency.

• Meets EWG’s criteria for overall product hazard score
• Is formulated to provide balanced UVA/ UVB protection
• Does not contain any ingredients on EWG’s “Unacceptable” list
• Discloses all ingredients, including those in fragrance.

Below you will find a link to EWG’s sunscreen guide for 2024. There is also a place to input a specific sunscreen and see the “hazard” rating from EWG. The  hazard score ranges 1-10 reflecting hazards linked to the ingredients.

https://www.ewg.org/sunscreen/

There are many other options for sun protection besides utilizing only sunscreen. Before I share these other options, I would like to briefly chat about UV light, abbreviated for ultraviolet light. Ultraviolet light has shorter wavelengths than visible light, but has longer wavelengths than X-rays. UV radiation is present in sunlight, and constitutes about 10% of the total electromagnetic radiation output from the sun. There are three different type of UV rays UVA, UVB, and UVC. While UVA and UVB rays are transmitted through the atmosphere, UVC ray and some UVB rays are absorbed by the earth’s ozone layer. Both UVA and UVB rays can cause damage to your skin. Sunburn is a sign of short-term overexposure, while premature aging and skin cancer are side effects of prolonged UV exposure.

There are shirts, hats, and pants that shield your skin from the sun’s harmful UV rays. On days when there is a higher UV index, choose to spend time outside in the early morning or evening hours when the sun is lower in the sky. There are numerous apps that you can download on your phone to check the daily UV index for your specific location. I enjoy using the app UVIndex to find out my specific daily index. Sunglasses are great for UV protections for your eyes. Be sure when purchasing sunglasses you see the labels UV400 or 100% UVA & UVB Protection.

I love spending time outside both in the sun and shade. For example, go on a nice hike or walk and afterwards have a picnic lunch in the shade, out of the sun. Enjoy sitting by the ocean or a lake with the shade of trees or umbrellas.

Some folks will argue that wearing sunscreen is not good for you. Unfortunately we do know that too much sun may cause skin cancer. Though I do agree that for 10-30 minutes per day, depending on the time of day with the height of the sun in the sky, you should not wear sunscreen and allow your body to soak up the natural vitamin D3 from the sun.

Enjoy getting outdoors in the sun and shade, it is great for your overall health, body and mind. Do your research on sun protection products and decide what products work best for you!

Meditation is an ancient practice, anchored in world religions including Buddhism, Hinduism, Judaism, Christianity, and Islam. Practicing meditation trains your mind to focus on your awareness in the moment. It allows you to observe and release your thoughts to quiet the mind. Regular practice of mediation has benefits for both your mental and physical health. Studies have shown that a consistent practice of meditation for 8 weeks may reduce anxiety, stress and depression. Research suggests that mediation has been linked to improvements for those that suffer from chronic disease and inflammation. Meditation can also lower the stress hormone cortisol, helping decrease belly fat. 

I begin my mornings with a daily meditation practice. I find a sense of calm and strength within my practice. It sets me up for a day of mindfulness, kindness and gratitude before navigating the many moving parts of my day. Having a daily meditation practice grounds me to stay balanced throughout my day. I encourage you to try one of the following ways to meditate to find your calm. Three basic methods of mediation are focusing on your breath, observing your thoughts, and body scanning.

Focusing on breath is a Buddhist tradition that allows you to turn your attention away from any one particular thought. Taking deep inhales, followed by long exhales taps in to your para sympathetic nervous system and brings a sense of calm. I enjoy repeating a mantra or positive affirmation as I breathe in and out. A favorite of mine is “I am happy. I am healthy. I am safe. I live a life with ease.”

Observing thoughts is when you notice a thought, label it, and let it pass without reacting to it. Many people assume meditation means clearing the mind completely, but having thoughts arise is natural and following this technique allows you to distance yourself from these thoughts while breathing in and out. For example, if a deadline is on your mind, rather than worrying about what you need to do to complete this deadline, acknowledge the deadline then release the thought without reacting to it.

Body scanning is a method of shifting your focus from the thoughts in your mind to your body. Place your focus on one specific area of your body, and then you gradually scan through the different parts of your body. Breathe deeply into areas of your body to release tension where you feel holding or tightness. You may start with scanning at the crown of your head, then work your way down to your face, neck, shoulders, arms, fingers, core, legs, and toes. Body scanning is a great modality to use before bed when laying down. 

A BASIC MEDITATION  PRACTICE

Find a quiet space to sit comfortably in a cross-legged position. This can be on the floor on a pillow, blanket or block, sitting up against a wall, or sitting in a chair with your feet resting flat on the floor. Position your hands in either a mudra (sacred hand gesture), resting your hands on your knees with palms up or down,  or place hands in your lap. Close your eyes, or look down at the tip of your nose, focus on your breath without trying to change it. Notice the sensation of air moving in and out of your nostrils and mouth. When your mind starts to wander, notice your thoughts and then release them, come back to your breath. Start with a 5 minute daily meditation practice and over time increase your minutes. 

If you are looking for additional ways to achieve a Zen state through mediation but are having trouble with your own practice there are many guided meditations available. I personally like to follow the guided meditations via Peloton. There are many meditation apps available offering free and paid options such as headspace, calm, insight timer, and breathwrk. These apps can also be useful for those that would like to mediate on their commute to and from work. Please know you can reach out to me with any questions for more support with your meditation practice. Namaste. 

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution. When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups. Filling up on foods such as leafy vegetables, lean proteins and minimal whole grains as the basic staples of your diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

• Avocado – Avocados can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings, and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
• Blueberries – If you’re feeling stressed out, reach for this superfood instead of a traditional snack like chips to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
• Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also affect the stress you’re feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
• Dark Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you’re stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate is best for you, as it contains more flavanols and polyphenols, two hugely important antioxidants which can help combat stress.
• Beef – Grass-fed beef is not only kinder to the planet and to animals, but also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef while being higher in omega-3.
• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. It’s a versatile nut, walnuts are great for salads, a tasty snack for in-between meals, or add them to a sweet treat or plain yogurt.
• Pistachios – Another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can be quite therapeutic!
• Green Leafy Vegetables – Leafy, green vegetables should be an essential part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach and kale, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
• Fermented foods – Last but not least, eating fermented foods such as sauerkraut, kimchi, plain yogurt, can help to keep your gut healthy, which in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as these have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain.

Putting Together Your Diet Plan Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are sugary, starchy, or greasy. However, although these foods can make you feel momentarily better, they will make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, walnuts or pistachios, Lara bars or RX bars or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

To stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that most of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels.

A good example of a healthy, stress-busting menu would be:

Breakfast: plain yogurt with berries or a smoothie with avocado, sautéed leafy greens alongside eggs

Mid-morning snack: a handful of pistachio nuts or walnuts

Lunch: A fresh salad with plenty of leafy greens, a lean protein, extra virgin olive oil and vinegar, walnuts, blueberries

Afternoon snack: Dark chocolate, handful of berries, RX or Lara bar

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

Reach out to Alison for support with your health journey!

Cutting out sugar will improve your life drastically! Many people claim they do not have a sugar addiction, little do they know the hidden amount of sugars in our everyday foods. Who would have thought that some bone broths & stocks have added sugars?! Be sure to read your labels when grocery shopping to see if sugar is listed as an ingredient. FYI, sugar is not always listed as “sugar”. There are many names for sugar such as brown, cane, raw, beet. When you see a word ending in “ose”, it is commonly a form of sugar, such as glucose, fructose, dextrose, sucrose, lactose. Sugar can also come in the form of a syrup such as high fructose corn syrup, rice syrup, date syrup, malt syrup. Also, avoiding sugar alcohols, artificial sweeteners and yes, even natural sugars such as maple syrup and honey, is necessary for your sugar detox.

Improvements from cutting out sugar:

~ lowers overall inflammation within the body

~ weight loss

~ mood booster

~ may clear up skin issues

~ improved sleep

~less brain fog/improved cognition

Cut out sugar and take advantage of the benefits above. Many will see improvements in just as little as 7 days!

Reach out to Alison for support with your health journey!