1. We need direct exposure, sans sunscreen, to sunlight in order to make the essential hormone, vitamin D3. I was at the beach yesterday and heard a mom say to her 3 year old kid, “Honey, why don’t you take off your shirt and get some sun?” I wanted to give her a hug. She is obviously an intuitive momma who knows that vitamin D3 protects against cancers (including skin cancer!), and a plethora of other diseases. Obviously you don’t want to burn, which is not good for anyone. That being said, do be sure to get enough direct sunlight on your skin until right before your skin turns a shade of pink. If you are light skinned this could be just a few minutes, if you are darker skinned this could be hours. And make sure you don’t wash off right after your exposure! The sunlight interacts with your skin, and creates a powder-like substance (the D3) on the surface which needs to be absorbed into the body in order to be effective. Read more about vitamin D3 here.
2. If you are going to be in the sun for an amount of time longer than what you need for your direct exposure (eg if you are planning a beach day), be sure to bring a shade tent or an umbrella. Hanging out under one of those will offer you the sun protection you need to stay burn-free.
3. Take some astaxanthin, which offers sunscreen from the inside out. Bonus, in addition to sunscreen it also helps relieve pain and inflammation, wards off fatigue, is associated with eye health, and helps detoxify the body. BioAstin is a GMO-free formula; many recommend 12mg per day. Just remember that it is a fat-soluble nutrient that takes 2-6 weeks to be effective. Be sure to take it with a meal that has at least 10g of fat.
4. That being said, don’t underestimate the value of a whole-food, nutrient-dense diet to help maintain skin health. Diets well rounded in antioxidants and healthy fats (eg omega-3s and medium-chain fatty acids like those found in fish and coconut oils and avocados) are paramount to total body wellness, which includes healthy skin.
5. If you must wear a store-bought sunscreen on your skin, understand the following: Again, it’s not only you or your child’s body that you are putting at risk, the health of the ocean is also in your hands. Environmental Working Group has created a list of safe(r), natural sunscreens that you can find here. If you do buy store-bought, know that the main ingredients are made from nanoparticles that are small enough to absorb into your body. These substances are the result of new technology that has yet to be sufficiently researched and tested for safety. However, there is some evidence that the ingredients themselves are carcinogenic (eg, oxybenzone, retinyl palmate/vitamin A). Additionally, the ingredient zinc is potentially carcinogenic when it interacts with the sunlight. Some argue that the increase in skin cancer is directly related to the increase in the push to wear sunscreen in addition to the newer, untested technology. The fact is, we just don’t know… but what we do know is disturbing enough to make any intelligent, critical thinker question the use of store-boughts.
6. If you understand the risks to humans and the ocean associated with store-bought sunscreen and still decide to use it, please be sure to apply and WAIT at least 20 minutes before going into the ocean. This will ensure that the sunscreen is not just going to wash off of your skin and into the ocean… at least not completely.
7. NEVER use the aerosol sunscreens. They are not safe. They bother people who are downwind from whoever is spraying. They adversely affect people with asthma, and could actually cause asthma. The ingredients are toxic. And, you MUST rub it in anyway, as the spray itself does not offer satisfactory coverage – even the FDA is investigating the ability for the spray to offer acceptable protection. Take it from someone who spends many days on the beach and witnesses plenty of tourists with red and white stripes – you need to rub the aerosol sunscreens in to ensure coverage. Why not do so with a safer, rub-in formula?
8. That being said, there is a safer way to wear sunscreen! If you want to protect your skin and still be a sun baby, try making your own formula. There is some great information on natural sunscreens from Organic Authority. To highlight what they share in their article:

• Natural oils have various levels of SPF
• You can make your own and trust that the ingredients are safe for you and the ocean by doing the following:

Combine the following ingredients in a glass jar: 1 ounce of oil (any one or a combination from the safe sunscreen guide, above), 1 ounce of coconut oil, cocoa butter, or shea butter, 1 ounce of beeswax (optional, offers water resistance), 5-10 drops of an essential oil of your choice.

Place the glass jar in a saucepan with a few inches of water over medium heat.

Cap the glass jar, but do not seal the cap closed.

Allow the ingredients to soften and melt.

Remove the cap to mix the ingredients until completely smooth.

When mixed, cap again, remove from heat and let cool.

Now you have safe sunscreen to use throughout the summer.

Happy sunbathing,

Lauren

Pediasure ingredients (warning: this is an incredibly long list!):

• Water – not listed as reverse-osmosis, purified water, likely to contain neurotoxic fluoride and other contaminants
• Sugar – likely GM beet sugar, not to mention do we really want sugar to be the second ingredient in anything providing our children with nutrition?
• Corn Maltodextrin – likely derived from GM corn, a cheap and highly processed filler, can cause wheezing, rashes/itchy skin, asthma
• Milk Protein Concentrate – likely from cows treated with GM hormones and antibiotics, the milk protein casein is highly allergenic and consumptions can cause colic, chronic ear infections, allergies, asthma, sinus issues, arthritis, diabetes, autoimmune diseases, anemia, non-hodgkin’s lymphoma, and lung cancer
• High Oleic Safflower Oil – some think this fat is super healthy, others demonize it, the fact is that we need a balance of fatty acids in order to maintain wellness, and most get too much omega-6 and -9, while neglecting the intake of omega-3, it is very important for children to have healthy fatty acid ratios and these types of highly processed oils should be reduced overall
• Canola Oil – likely GM, creates an imbalance in the desired fatty acid ratio
• Whey Protein Concentrate – likely from cows treated with GM hormones and antibiotics, likely highly processed thus rendering the amino acids of the protein denatured which contributes to inflammation, often contaminated with neurotoxic heavy metals
• Soy Protein Isolate - likely GM, nutritionally-void, highly processed, contaminated with neurotoxic aluminum and carcinogenic hexane, upsets stomachs
• Short-Chain Fructooligosaccharides – possibly derived from GMOs, processed out of produce like soybeans or created in a laboratory, can cause gas, bloating, intestinal noises, stomach aches, and diarrhea
• Natural & Artificial Flavor – what are these? We don’t know, and you don’t either, but likely GM and potentially toxic/carcinogenic
• Cellulose Gel – highly processed fiber that humans are not able to digest, likely derived from GMOs
• Magnesium Phosphate – a bioavailable form of magnesium, however, likely derived from GMOs
• Potassium Chloride – can upset stomach and cause allergic reactions, likely synthetic
• Potassium Citrate – likely GM (made with citric acid)
• Calcium Phosphate – not bioavailable, can be harmful to the system
• Calcium Carbonate – not bioavailable, one of the cheapest forms of calcium supplements, can be harmful to the system, synthetic
• Potassium Phosphate - can cause headaches, dizziness, irregular heartbeat, seizures, upset stomach, diarrhea, and is likely synthetic
• Tuna Oil - per Pediasure, “this tuna oil is highly refined by processing, bleaching, and deodorizing”
• Salt - likely to be “table salt” which is chemically cleaned (eg toxic), can upset stomach, and overburden detoxifying systems in the body, dehydrating
• Cellulose Gum – highly processed fiber that humans are not able to digest, likely derived from GMOs
• Choline Chloride - likely GM and/or synthetic, toxic to lungs and mucous membranes
• Ascorbic Acid – likely GM
• Soy Lecithin - likely GM, nutritionally-void, highly processed, contaminated with neurotoxic aluminum and carcinogenic hexane, upsets stomachs
• Monoglycerides - essentially a trans fat that doesn’t have to be labeled, whenever you see “-glycerides” be sure to avoid
• Potassium Hydroxide – likely synthetic
• m-Inositol – likely GM
• Carrageenan – inflammatory and carcinogenic, adversely affects the gastrointestinal system
• Taurine – likely synthetic, typically found in energy drinks but possibly has a sedative effect on the brain (think: ADHD, read more here), associated with high blood pressure, strokes, seizures, and death in three consumers
• Ferrous Sulfate – a cheap and toxic iron supplement, leading cause of accidental child poisoning resulting in death
• dl-Alpha-Tocopheryl Acetate – likely GMO
• L-Carnitine – a healthy amino acid that can help turn fats into energy; however, the liver typically produces enough of this nutrient
• Zinc Sulfate – not highly bioavailable
• Calcium Pantothenate – possibly derived from GM ingredients, synthetic
• Niacinamide – the body typically makes its own niacin, niacinamide is “possibly safe” for use with children, this type of niacin is a combination between natural and synthetic forms
• Manganese Sulfate – synthetic, not found in any natural foods
• Thiamine Chloride Hydrochloride – synthetic
• Pyridoxine Hydrochloride - synthetic
• Riboflavin - synthetic
• Lutein – synthetic, not absorbed into the body like, lutein from natural sources, builds up and can cause difficulty breathing, cough, chest pain, dizziness, irritation of the eyes and/or skin, heartburn and digestive problems. It can also cause discoloration of the skin over time.
• Cupric Sulfate - mixed evidence on safety, used as a pesticide and fungicide, known to be toxic in high doses, likely safe in this dosage, but could throw off delicate copper to zinc ratio
• Vitamin A Palmitate – synthetic and/or GM
• Folic Acid - source not listed, likely synthetic
• Chromium Chloride - a known toxic ingredient, has estrogenic properties, in animal studies causes issues with male and female fertility in adulthood (even when exposed during pregnancy or lactation), aggression, sex behavior changes, inhibits liver enzymes, adverse liver changes, oxidative stress and DNA damage, genotoxicity, is carcinogenic, and adversely affects lymphocytes.
• Biotin - unclear source, likely synthetic
• Potassium Iodide - can be protective from damage due to radiation, can also adversely affect thyroid, always best to get from food sources instead of supplemented
• Sodium Selenate - not bioavailable, while natural selenium can help with a plethora of issues, this form does not and can be toxic in high doses
• Sodium Molybdate – chemically altered sodium, can disrupt delicate copper balance in the body and cause fatigue, dizziness, rashes, gout, low white and/or red blood cell count, anemia, and can worsen kidney or liver issues
• Phylloquinone - likely safe source of vitamin k1
• Vitamin D3 – source unclear, likely GM and/or synthetic
• Cyanocobalamin – synthetic and/or GM, not bioavailable

Phew… that was tough work! It seems that there are few safe ingredients and a plethora of potentially harmful ingredients – and this is supposed to be a formula for nurturing underdeveloped children who are in need of extra nutrition! Instead, why not make your own kid-friendly, whole (REAL) food, nutrient-packed super smoothie? Check out these recipes with organic ingredients, free from toxic pesticides and GMOs that is sure to deliver plenty of wellness to your little ones (bonus: you can enjoy it, too!). Just be sure to look at the required nutrient table (below) and then read your labels to make sure you add the correct amount of ingredients so your child is getting an adequate amount of calories, fats, carbs, proteins, and other nutrients. As usual, always consult your integrative health care practitioner before making any major changes to you or your child’s wellness plan.

First you’ll need to acquire the foundational ingredients. The quality of these ingredients is what sets these smoothies apart from the Pediasure. The products listed are all source from non-GMOs, are mostly organic, and free from common allergens. Feel free to switch up the ingredients as needed!

Purchase the following (read about the ingredients by clicking on the links):

• Meal replacement powder from Garden of Life
• Protein powder from Garden of Life
• Greens powder from Garden of Life
• Fish oil – there are several non-GMO brands that you can acquire, we like Garden of Life and for kid-friendly flavors Barlean’s is committed to sourcing from non-GMO ingredients (however, the ratios of fatty acids is not as balanced)

Chocolate Protein Punch

• Combine chocolate protein powder
• Greens powder
• 1 Banana (frozen, optional)
• 1 T Coconut oil
• ½ – 1 T Peanut butter (optional)
• Blend with a non-dairy, non-soy milk (almond, coconut, hemp, or a mix of these) and serve
• Don’t serve this recipe after 3:00 in the afternoon unless you change the flavor of the powders because the chocolate could keep your child awake

Blueberry Banana Love

• ½ cup frozen organic blueberries
• 1 banana
• One scoop greens powder
• One scoop meal replacement powder
• Large handful of organic walnuts
• Blend with non-dairy, non-soy milk (almond, coconut, hemp) and serve

Sweet Berry Nut Blast

• Greens powder
• Meal replacement powder
• Handful raw organic almonds
• 2 organic medjool dates, pitted
• 2 organic figs (optional)
• ½ banana
• 1 cup organic raspberries or strawberries (frozen or fresh)
• 1 T coconut oil
• 2-3 ice cubes
• Blend with non-dairy, non-soy milk (almond, coconut, hemp) and serve

Orange Sherbert Smoothie from Garden Eats

• 8 ounces vanilla or plain almond milk
• 4 ounces plain hemp milk
• 1 tablespoon hemp oil
• 1 scoop protein powder
• 1 teaspoon organic vanilla extract (optional)
• 1 tablespoon orange essence fish oil
• 1 cup blueberries
• 1/2 scoop greens powder
• 1 packet Trace Minerals Reds
• Blend and serve

In wellness,

Lauren

• Boosts mood
• Decreases stress
• Lowers blood pressure
• Strengthens the immune system
• Decreases the intensity of pain
• Promotes learning
• Reminds us of good times from the past
• Helps us to bond with others
• Can serve to motivate and empower
• Provides comfort (eg I get relief from softly singing or humming when feeling sick)

Sing with intention, and have fun while you do!

In wellness,

Lauren

• The woman who held and nourished you in her womb
• A woman who raised you
• Mother Earth
• A goddess or enlightened being you cherish
• A motherly friend
• A nurturing object
• Yourself (we all have a mother within us)

Try to stay connected to and appreciate this motherly energy throughout the day. If there were no mothers, including our dear Mother Earth, we would not survive.

Happy Mother’s Day, everyone!

Lauren

Since that day I have replayed that scenario in my head on multiple occasions. I’ve thought, “How many times have I received a compliment, words of encouragement, love or admiration, and just brushed it off?” So many times we hear something kind, something that someone else makes an effort to give to us, and believe that the other person must be saying this to be nice, but not because they really believe it… right? And then, flip it… How many times have you shared something with someone to only hear back, “Oh yeah, right… thanks, though.” It is as if we wear a shield of armor to protect us from letting those things soak into our souls. Is it to protect us from potentially painful words, is it just that we are humble, or is it that we just don’t believe the compliments ourselves and what is given just bounces right off?

Regardless of why it happens, we must attend to how this might make the other person feel when we choose not to accept their gift of words. When my friend shared that she will receive the wishes for a year ahead as special as she, I felt as if what I wrote was truly captured and appreciated, which helped me to appreciate her even more than I already do! This dynamic of giving and receiving was endless.

Keep this concept in mind as you practice your appreciation. Certainly the more you appreciate the more it will come back to you, full circle. Take it in. Receive it. You deserve it. We all do!

In wellness,

Lauren

Answer: Chia seeds are really amazing little things. These tiny seeds pack quite a nutritional punch! Chia has a little bit of protein, healthy omega-3 fatty acids, tons of soluble fiber (which is good for keeping us feeling full and balancing blood sugar and cholesterol levels), and a good amount of antioxidants, calcium, magnesium, phosphorus, and manganese. Adding chia seeds to your diet can help you balance your weight, ward off chronic illness (like hyperlipidemia, heart disease, and diabetes), improve digestion, and balance out your fatty acid consumption (i.e., provide you with a closer ratio of omega-3 to omega-6 fatty acids). Additionally, they are really detoxifying.

But, how do we eat these little things? First of all, to answer your question, we do not have to grind them up. The myth probably stems from the need to grind up flaxseed in order to take advantage of all its nutritional benefits. Flaxseed contains a tough outer shell, which is so difficult to digest that when you don’t grind it up all of the oils and nutrients are never broken down in your system. However, chia does not have a tough outer shell like flax. That being said, you can grind up chia seeds, it is just not necessary for proper digestion.

Another myth about chia seeds is that you shouldn’t heat them up; however, chia seeds can acutally be used in baking. In fact, some people even use chia seeds as an egg replacement! Chia seeds aborb liquids when soaked and the result is a gelatinous substance, similar to the consistency of eggs.

Since we love chia so much, we will share our favorite ways to enjoy chia seeds:

1. Griselda’s Chia Seed Pudding - this recipe is pure amazingness!
2. Added to our morning smoothies (just don’t add too much or you will need a spoon instead of a straw).
3. Sprinkled on salads.
4. In Mamma Chia drinks.
5. In GT Synergy Kombucha Chia drinks.
6. Add to homemade gluten free pancake batter.
7. Mix with peanut butter and let sit for 30 minutes, then spread on gluten free toast.
8. Add to ground meat when making meatballs.
9. Sprinkle on top of cereal or oatmeal.
10. Add to stir fried veggies.

In wellness,

Lauren

There are many different types of yoga, and instructors always have their own style of teaching. Some people fall in love the first time they step on the mat, while others have a negative experience which prevents them from returning. Perhaps you are a yogi or yogini stuck in your routine, maybe you haven’t been to class in a while or haven’t been at all. However, for this week’s challenge, regardless of past yoga experiences, try a new yoga class.

Here is a brief guide to the some of the various types of yoga available:

• Vinyassa – flowing yoga, move through a series of postures linking breath to movement, good for beginners to advanced (just be sure to let the instructor know if you are new to yoga so they can offer the various stages of the asanas, or postures), helps tone and build lean muscle
• Ashtanga – fast paced, intense breathing, generally includes push-ups, helps with weight loss, relieves stress, improves spiritual connection, good for moderate to advanced practitioners
• Hatha – slow paced, gentle, focus on the breath, meditative, good for beginners, relieves stress
• Bikram – high heat, same series of 26 poses in each class, great for detoxing, deep stretching that enhances flexibility, good for beginners to advanced
• Power – “American yoga,” includes stretching and strength training with an emphasis on the breath, builds muscle, expect a cardiovascular practice with sweating, good for those who are fit
• Iyengar – focuses on body alignment, improves balance and strength, good for beginners to learn correct expressions of the postures, improves arthritis, helps the body heal from injuries, hold poses for longer than other styles of yoga
• Hot flow – combines the heat of Bikram (although some classes aren’t as hot) with vinyassa, good for beginners to advanced
• Yin – while many of the yoga styles mentioned above are yang yogas, meaning they create heat and power, yin yoga is more cooling and gentle, also known as restorative yoga, asanas are mainly on the ground and held for minutes at a time to help release tension built up in the deepest areas of the muscles, joints and connective tissue, there are typically no down-dogs in this practice, great for relaxation and meditation, for those with injuries, and for those new to yoga, great for advanced practitioners as well who need to balance their practice
• Kundalini – awakens energy at the base of the spine and moves that energy upward, more spiritual form of yoga, focus on breathing, chanting, and meditation in addition to asanas

In wellness,

Lauren