Black Raspberries as a Sunscreen?

Recent research from the University of Wisconsin, has found that compounds found in black raspberries may be capable of preventing cancer in the skin when it's exposed to sunlight.

What does that mean? Well, since everyday we expose our skin to ultraviolet radiation (sunlight) it's great to have your skin as protected as possible. Sure, broad rimmed hats and sunscreen are helpful, but you can arm your skin with nutrients that will target and neutralize any harmful compounds (including free radicals) that may form in your skin when it is exposed to sunlight. Nutrients found in black raspberries though do even more. They can reduce the creation of NP-kappa, a compound that is known to be a part of cancer, that can form in the skin.

What about strawberries or blueberries? Sure, these berries are packed with lots of healthy nutrients but, they simply don't have the same effects as black raspberries in laboratory tests.

What do you do to protect your skin this summer? Ever thought about lathering your skin with orange juice? Okay, sure that's not a great idea but your skin looses vitamin C as it is exposed to sunlight - and vitamin C is a major component of collagen - the scaffolding of your skin (no scaffolding = wrinkles).

My Confession? I can be terrible about remembering to bring a hat with me when I'm taking my daughter to the park or heading out for a run. But, packing my plate with colourful foods packed with lots of skin-supporting nutrients I can feel a little better.

What's your best tip for beautiful summer skin?

Healthy BBQ Ideas

Yahoo! The heat is here and it's time to stoke up the bar-b-ques and pour ice into our drinks. It's summertime - and, here are some great items to add to your next BBQ menu.

Delicious Discs
Dice the following foods into discs. Brush them on both sides with a bit of olive oil and BBQ until desired softness. It brings out a smoky, sweet flavour in these healthy food items...a nice change to the everyday boring burger affair.
- Pineapple, carrots, zucchini, sweet potato, eggplant, parsnips...(any more ideas...let us know.)

More Delicious BBQ Items to Try
Drizzle a little olive oil on these tasty foods and give your mouth a new summer favourite!
Cherry tomatoes on the vine, peaches (cut in half), hot peppers, mushrooms, corn in the husk.

And, don't forget broccoli. Chop it up with some cauliflower, mushrooms, onions, butter, salt and pepper and wrap into a flat package with aluminum foil...heat until desired tenderness.

My Confession - sure, I am well aware of the health concerns with eating BBQ'd blackened foods - and you should be too. Studies show that cancerous compounds can be found on blackened or charred BBQ foods. Even the best BBQ master can burn the odd piece so keep your eyes open...and, maybe cut those off.

And, be savvy. Eating BBQ foods everyday is not a great idea. If you are at risk (particularly breastfeeding women as these compounds are transferred into breast milk) it might be best to avoid BBQ feasts.

Say "YES" To Food

Most of our daily food choices are about saying "no". No, I can't eat gluten. No, I shouldn't eat ice cream and cake. No, that's not a healthy choice, I shouldn't eat that, or this. Why has making food choices turned so negative? Society is full of media reports about which foods you should NOT eat, and marketing companies convincing us that certain foods are BAD choices. What happened to being excited about what you eat? Food should be fun. We should be spending our days saying, "YES! I'll eat that!"

Shout out "YES" to an afternoon snack of yogurt. Lick your lips when looking at fresh fruit at the market this summer. Smile when you sit down at the table and feast your eyes on the delicious colourful dinner plate in front of you. Feel good about your food. And, enjoy every bite.

So, take a pack with me. No longer will we suffer in the pantry of NO. No longer will our food decisions be haunted with negativity and darkness. Instead, we will smile when we see a food we are going to eat. We will rejoice in excitement about saying YES to a food. Make a pack that your diet will become fun, positive and exciting. Change around your mentality about food. Say "yes" to food.

My Confession of the Day? To keep my food experiences positive, I fill my fridge with all YES foods, so there is never the opportunity to say NO. And, sure - I may have baked some cookies on the weekend but I see them as a YES food. Instead of telling myself all day, NO - don't eat those...I say, YES, I can enjoy one cookie after dinner with my herbal tea - why not, right? Food is supposed to be fun. We eat every day - why not enjoy the experience.

Healthy Summer BBQs

Summer fun always includes good friends, good food and bbqs! When bringing out the BBQ this summer here are some tips to make it a little healthier:

1. Use dry rubs versus wet, gooey sauces - they tend to blacken less.

2. Don't eat black - the black char on your meat or veg is not healthy for you.

3. Avoid the BBQ if you're pregnant or breastfeeding - some concerns exist around the consumption of harmful compounds on blackened BBQ foods.

4. Add some veg to the mix - sliced sweet potato, carrots, zucchini lightly brushed with olive oil are delicious. Keep the pieces big to help them from falling through the grates on the BBQ. For smaller vegetables like broccoli, cauliflower, onions, mushrooms put them in an aluminum foil packet with a little oil (add a tsp of butter with a clove of garlic for a crowd favourite.)

5. Turn down the heat - cook your food a little slower and its more juicy, less burnt and delicious!

My Confession? I love to eat BBQ food. There is something so delicious and fun about it. But, I'm terrible for turning up the heat too high. Treat your BBQ more like an oven (slower, longer cooking times are generally easier to master and keep the food cooking the way you want it).

Have a favourite BBQ tip or recipe. Share it with us!

Natural Deodorant

Do they really work? And, how on earth are you supposed to know which is best?

Its summer time and that means deodorant has an all-time importance rating in your morning routine. And, if its not cutting it - you'll know quickly. So, here's some facts to get you on your way to armpit bliss.

Different Types of Deodorant
There are a few different types of deodorant. Anti-perspirants are designed to block the body's ability to sweat. This is usually done through the use of an aluminum based chemical. Is this safe? Well, the idea of using aluminum regularly on armpit tissue (which is home to lymph and mammary tissue) raises some concern among folks - but, no studies link it's use with disease. Mind you, research is limited to date.

Deodorants are designed to reduce bacteria growth in the armpit. Sweat doesn't actually smell! Its the bacteria that grows in the moist environment of the armpit that smells. Conventional deodorants use an anti-bacterial agent, and a fragrance. In terms of looking for "clean" deodorants and body products, fragrances are generally a BIG "no-no". Look for natural fragrances such as essential oils for a "cleaner" smell to your deodorant. Of note, conventional deodorants can also contain parabens - which are found in tumors...thus, these may be worth avoiding until we know more.

Natural deodorants can contain natural bacteria fighters like hops, salt, lemon oil, etc. They tend to be paraben free (but, read your labels), and contain natural fragrances. They come in sprays and roll-ons, and some are even sticks. Lots to choose from.

What's your favourite natural deodorant? Let me know.

My Confession - I've been using a mineral salt stick for over two years now - and, I love it! Mind you when it's really hot and humid out, my natural deodorant just doesn't cut it...but, that's okay - its hot out...who isn't sweating???

Beating the Summer Heat

It's summer. And, in some parts of the northern hemisphere its in full swing. Today, I am sitting in humid air that feels like 40 degrees C.  What are some strategies to beat the heat - au natural?

1. Drink plenty of fluids.
Get back into carrying a water bottle around with you. Drink, drink, drink. Fill the fridge with a pitcher of water, portable drinks, filled water bottles.

2. Freeze Treats
Place some treats in the freezer so you can enjoy a cold, healthy snack and avoid the less healthy alternatives like freezies and ice cream. Cut up watermelon, grapes and blueberries and freeze them. Delicious. Use all natural, pure juice to make popsicles. Make flavoured ice cubes to splash up your water.

3. Dress Right
Wear broad rimmed hats. Loose fitting cotton clothing. Wear sandals.

4. Enjoy it!
Pull out the lawn chairs, go for a stroll down by the water...and enjoy summer (in these Canadian parts it doesn't last very long).

My Confession - I don't do well in heat. I get headaches and can be cranky. That's because I don't drink enough and tend to forget to eat when I'm hot. Don't be like me...beat the heat.

Where does the time go?

To all my blog followers. Let me take a moment to apologize for going MIA on you. I've been running around like a chicken with its head cut off (sorry, that's not a pretty image), trying to sell and buy a new home. Its amazing how life gets in the way sometimes :)  And, suddenly the time has past and you realize your blog has been sitting still. I'm back...and here we go...

Probiotic Yogurt

So, what's the deal with probiotic yogurt? Is it worth it? When the media had a hay-day with the debate about the validity of health claims made by some probiotic yogurt companies many people starting to think that probiotic yogurt wasn't worth it. But, it is! Probiotics are so helpful to your body. They help you better digest food, help nutrients get into your body, improve the health of your intestines (less bloating, gas, constipation, diarrhea), support your immune system, reduce cholesterol re-uptake, reduce your toxin load...and more).  And, you don't get them anywhere else (unless you like to eat kefir, and other fermented foods often). Since you don't get probiotics in your diet anymore, your intestines are worse off as E. coli and other bad bugs get to live, flourish and spit out toxins. Not a pretty picture.

Probiotics are important and yogurt is a source. But, is there enough in there? Firstly, know that all yogurt has probiotics in it. Yes, even your standard organic plain yogurt contains probiotics. And, yogurt is such a healthy food choice. Please, don't stop eating yogurt! It contains protein (which most women do not get enough of), calcium and more! But, don't choose the yogurts with all the extras (sugar, flavouring, stabilizers) - yuck!  Now, if you want to use probiotics for a therapeutic effect (say, IBS or common cold prevention) there probably isn't enough probiotics in yogurt. My guess is you'll need about 300 cups of yogurt a day to get the amount of probiotics you'd find in a high quality, high potency probiotic supplement. On the other hand, the amount of probiotics in yogurt is still useful! It can help prevent bad bugs in check, improve some occassional constipation and the like. Plus, all the nutrients in yogurt (not to mention its great taste)!

My Confession? I use both! I take a probiotic supplement daily (one with lots of different strains and tons of CFUs) and I eat my yogurt too! As for my toddler, we mix in a probiotic powder into her yogurt to help keep her immune system in top shape for all the nasty bugs she encounters at school.  Oh, and please note that I'm the author of "Probiotic Rescue" (Wiley 2008)... I'm a probiotic geek.