Ok, I know, kind of a random title. When I sit down to write my e-mail/blog, I think of the topics I have studied or come across in the previous week. Sometimes I am super focused on one thing, like when I was learning about bodyweight exercises, and other times I'm all over the place. Today is the latter so I have to really narrow down my thoughts and focus on just a few.
The topic of sunshine is not surprising since it's been really hot this past week. We've come to view sunshine as something to avoid lately which is rather unfortunate. While burning the skin can be dangerous, the lack of exposure can lead to many more problems. Sunshine is the best way to create a very important nutrient. Vitamin D. Vitamin D plays a critical role in regulating healthy cellular functions. Failure to obtain a bare minimum of sun exposure and vitamin D production actually increases your risk for a variety of cancers, including melanoma!
This is still highly debated and I encourage you to look deeper, but most of the studies I have read suggest a lack of sufficient Vitamin D is responsible for many autoimmune disorders, bone loss, muscle weakness and seems to play a big role in prostate cancer. The good news is that it only takes a few minutes in the midday sun to create a sufficient amount of vitamin D for the day.
On the other end of the spectrum, research published in the British Journal of Dermatology shows that the sun is likely nothing more than a scapegoat in the development of melanoma. Over the years, several studies have confirmed that APPROPRIATE sun exposure actually helps prevent skin cancer. (http://articles.mercola.com/sites/articles/archive/2011/11/20/deadly-melanoma-not-due-vitamin-d-deficiency.aspx). The key is to not expose yourself long enough to burn.
To mitigate skin cancer concerns, cover frequently exposed, sensitive skin areas (face, neck, hands) with clothing or sunscreen.
About 10 million people in the United States suffer from fibromyalgia, a syndrome characterized by chronic widespread pain, sleep disturbances, fatigue and often psychological distress as a result. 75-90% of these are women.
No one knows for sure what causes fibromyalgia but most researchers agree that fibromyalgia is a disorder of central processing with neuroendocrine/neurotransmitter dysregulation. Studies show that fibromyalgia sufferers have increased levels of substance P in the spinal cord, low levels of blood flow to the thalamus region in the brain, HPQ axis hypofunction, low levels of serotonin and tryptophan and abnormalities in cytokine function.
Often, a traumatic illness or injury leads to the initial onset of symptoms.
While reading up on fibromyalgia, a recurrent theme kept appearing. Eliminate processed foods! (Do you see a pattern here) The reason for this is the lack of nutrients and particularly beneficial enzymes that our bodies need. Eat more raw vegetables. Supplementation with vitamin B-12, CoQ10, and nutrients that increase serotonin production may have pain relieving benefits.
Along with a healthy diet, stress reduction and exercise is very important. Patients with fibromyalgia react better to lighter exercises like walking and a stationary bike rather than strenuous exertion like jogging, basketball, etc.
Get enough sleep. It is important to get an adequate amount of sleep. Remember, it's during sleep that you rebuild and restore muscle tissue, along with mental energy.
Remember, how we think affects how we feel and since fibromyalgia can lead to depression and anxiety, it is important to have a support group. Don't take the burden on yourself. Reach out, there are many resources for help.
Fried Food For The Paleo Inclined
Recently I purchased a fryer so I could experiment with some paleo friendly fried foods without the unpleasant splattering of hot oil on my skin like I experienced making the Honey Walnut Shrimp from my last post. I purchased the Hamilton Beach model from Target for only $35.
This past week I made Sweet Potato Fries, Fish Sticks, Chicken Nuggets and Onion Rings. Yes, I made these all with the Paleo diet in mind. In all recipes I used coconut oil as my frying oil. The sweet potato fries were just sweet potatoes cut up and fried. The other's I got from the same source. Below is the recipe for the onion rings. They were so good that even my wife and kids liked them and they claimed, before they tried them, that they didn't like onion rings. Enjoy!
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