Wait…Sunshine Prevents cancer?

There is a common belief that sun exposure leads to skin cancer, and the only way to protect against it is to lather up with sunscreen. Being raised in the 80s and 90s in Hawaii, this belief was prevalent. But did you know that the sun actually protects you against cancer?

Vitamin D is nicknamed the “sunshine vitamin” because the skin actually produces it from sun exposure. Research has proven that a low level of Vitamin D is actually a risk factor for melanoma and breast cancer in women. Besides fighting cancer, vitamin D is important for bone growth, preventing osteoporosis, and it also strengthens the immune system and helps the body fight other diseases.

Now in no way am I telling you to go out and fry in the sun, but contrary to popular belief getting a little sunshine is actually good for your health!

So how do we get enough Vitamin D?

Certain factors may be preventing us from getting enough vitamin D and these may include:

Pollution. Air pollution prevents humans from getting UVB through to the earth’s atmosphere, which hinders our bodies from producing vitamin D.
Where we live. The further from the equator the less sunshine, preventing our bodies from producing vitamin D.
Skin color. Dark skinned people have more melanin than light skinned people so they need more UVB exposure in order to produce vitamin D.
Age. Studies have shown that the older you get, the harder it is for your body to produce vitamin D.
Body Weight. Several studies have shown that being obese can affect the bioavailability of vitamin D in your bodies.

In addition to sunlight exposure, consuming a healthy diet rich in vitamins and antioxidants is the best way to get more vitamin D. Eating fresh, raw and unprocessed foods will give your body what it needs to produce healthy oils in your skin, which will protect you from damaging sun rays.

How can we use the sun wisely?

Believe it or not in recent decades skin cancer rates have actually gone up despite people religiously using sunscreen and avoiding sun exposure. A recent study in the Journal of Dermato-Endocrinology said that there is a wide range of health benefits from sun/UV exposure. They said that the message of sun avoidance must be changed to non-burning sun exposure.

This is why I don’t completely avoid sun exposure; rather I try to get a little sunshine every day. We are naturally built to receive the suns rays, and the more time spent in the sun your body will build a natural immunity. Obviously we wouldn’t want to sit and bake in the sun ALL day, more is definitely not better when it comes to sun exposure.

Depending on the color of your skin, you may only need 10-20 minutes of sun exposure a day to get the UVB rays your body needs to produce vitamin D. Everyone is different, the darker your skin the more exposure you need. Personally living in Hawaii and loving the ocean, I can usually handle about 30-45 minutes of sunshine before I try to cover up.

Tips for the sun:

Limit your time in the sun during the hottest part of the day from 11am-4pm.
As much as possible cover up with protective clothing and accessories. If your hitting the beach always carry a big beach umbrella or pop up cabana (that I can’t live without).
When clothing isn’t an option, choose a safe natural sunscreen that doesn’t have toxic chemicals.

In addition to outward protection you can increase your internal protection against harmful UVA rays by taking Astaxanthin. Studies show that it’s a powerful antioxidant that acts as an internal sunscreen, and reduces signs of aging by protecting your skin from damage.

Thank you for reading! Stay tuned for the next blog: “Best Natural Sunscreens for surfers & ocean lovers.”

10 Simple Ways to Eat Healthier!

The solution to eating healthier is not depriving yourself or sticking to a rigid diet, it’s making the right choices and turning them into a habit. Easier said than done right? I totally get it!

With so many new health trends flooding your feed, sometimes it can feel a little overwhelming and just too complicated! But remember the key to healthy eating is a plan that’s right for you and your life!

Check out these 10 simple ways to eat healthier:

1. Start Small

Don’t go crazy trying to overhaul your whole diet, because it’s way harder to stick to it (especially for families with children). Simply start by adding more vegetables and fruits to your meals, than slowly incorporate healthier choices.

Only change 1-2 things per week so that it’s easier to implement. For instance, replace white rice for brown rice, switch out unhealthy snacks for healthier options like fruits or nuts, choose a whole grain bread instead of white bread. By starting small and slowly making changes your sure to succeed!

2. Check the Nutrition Label.

Confession: I only recently started consistently checking the labels of everything I buy, and it’s truly an eye opener! Avoid anything with a long list of ingredients, because this means it has a lot of artificial junk in it that you don’t want.

The biggest reason I started checking the labels is to avoid unnecessary sugar. It’s shocking how much sugar is added to pretty much EVERYTHING! According to the American Heart Association (AHA), men should have a maximum amount of 37.5 grams of sugar per day, and women a maximum of 25 grams of sugar per day. So stay safely below this amount by checking the nutrition labels.

3. Get Your Butt in the Kitchen!

The absolute best way to eat healthier is by cooking meals at home. If you think you can’t cook, think again! Anyone can follow a recipe and with just a little patience, practice really does make it perfect.

A healthy outside starts from a healthy inside

By preparing meals at home you know exactly what’s going into it, and you can choose to substitute with healthier options. Recently I’ve been cooking a TON with my Instant pot, and it’s been one of the best purchases I have ever made! I recommend it to anyone that doesn’t really like cooking because it’s super easy and you can make healthy quick meals at home.

4. Eat Less Meat.

The backbone of a healthy diet should be vegetables, fruits, whole grains, nuts and seeds, rather than meat. Try replacing meat with legumes, beans or tofu, or try making whole plant based foods the main dish, and having a small portion of meat on the side.

Another option is to only eat one meal a day that includes meat; have a small portion of meat at lunch, and go meatless for breakfast and dinner. If you’re used to having large portions of meat, start small by decreasing your portion size or having meatless meals once or twice a week and then slowly increase it.

5. Don’t Drink Your Calories.

If it’s not straight up H2O, coffee or tea, it usually has added sugar. Soft drinks, energy drinks, and juice are FULL of sugar and provide no nutritional value. Water is the BEST drink choice; it’s cheap, quenches your thirst, and is the healthiest option.

Don't drink your calories! Soda, juice, energy drinks.

6. Eat Slow and Watch Your Portion Size.

Even if your eating healthy, it’s SO easy to gobble down your food and over eat, especially when your hangry! I am notorious for eating way too fast, but did you know it takes at least 20 minutes for your stomach to feel full?

Just think, you have to chew your food and swallow, the food then slowly travels down to your gut where it will absorb the glucose, then when the glucose goes up, the insulin goes up. All of this then has to feed back to the brain and tell it your full, this takes time! Keep your portions small and eat slowly savoring every bite and allowing your brain to register that it’s full.

7. Eat the Same Breakfast Each Day.

Most people don’t like eating the same thing everyday, but I find that eating the same breakfast everyday makes it simple and easy to have a healthy start to the day. I usually have a fruit and vegetable packed smoothie or a yogurt bowl with fruit and granola every morning. Oatmeal is also a great option because you can throw in all kinds of stuff to give it variety.

At the beginning of the week choose 1-2 breakfast ideas and alternate them throughout the week, you can even do this for lunch and dinner. When you already have something ready to eat and don’t have to make an “on the fly” decision, the more likely you will eat healthy.

8. Chop up Vegetables and Fruits for Easy Access.

Every Monday after my regular trip to Costco, I wash and chop all our vegetables and fruits and place them in easily accessible glass containers in the fridge. This way I can simply add them to smoothies, salads, soups or meals, and can use them for snacks.

Most of the time snacking on unhealthy treats can be easily avoided if there are healthy options available, and if there are vegi’s and fruits prepped and ready I will reach for them.

9. Meal Plan.

Meal planning for the week is a simple effective way to eat healthier. I usually plan about 3-4 meals for the week with enough leftovers for a few days. Some meal plan for every single day, but I find we have too much waste when I plan for that much. Every family is different, so find what’s best for yours.

10. Don’t Skip a Meal.

Despite what you may have heard, you are not doing your body a favor by skipping meals! Eating regularly throughout the day keeps your energy and metabolism up, and keeps you alert and focused. It’s actually recommended you eat something every 3-4 hours to prevent your blood sugar levels from dipping too low.

11. BONUS- Give Yourself a Break!

If you do your best to eat healthy most of the time but you crave a slice of pizza, or a strawberry milkshake once and awhile, by all means go for it! We all deserve a treat now and then, and if you’re too restrictive on yourself you may end up failing.

Thank you so much for reading =) it’s people like you that keep my little blog running. If you enjoyed this article please share it on your favorite social media! Also I would love to hear from you in the comment box below, which tip do you plan on implementing?

Whistler Canada on a Budget!

Whistler is literally a winter wonderland! With 2 huge mountains to explore and over 200 powdery trails, vibrant village, and fun nightlife, there is something for everyone! However, because it’s one of the most popular ski resorts on the west coast, it can get a bit pricey especially for those on a budget.

After having visited Whistler over 6 times, check out my insider tips on saving some pennies in this high-end resort.

Free Parking

If you aren’t lucky enough to be staying within walking distance of the village and gondolas, you can end up paying a ton for parking. When I first started going to Whistler (over 10 years ago) the lower “Whistler day lots” were free, but now they cost about $10 per day, which can add up!

The good news is there are areas you can park for free that are close to the village and the mountain. Blackcomb base parking (lots 6,7,8), are totally free and located at the bottom of Blackcomb mountain base 2, you can access it via Glacier Lane.

The Whistler creek side underground parking lot is another hidden gem for free parking and is just a few steps to the mountain. Located about a 5-minute drive from Whistler village, creek side has free parking for all day skiers, and summer time mountain bikers.

Save Money on Food!

Eating out in Whistler can get pricey, especially if you’re feeding a big family. I recommend renting a place with a kitchen, so you can do some cooking at home. Grocery stores in Whistler are more expensive, so stop off in Squamish on your drive up to Whistler and stock up at the local Wal-Mart for your essentials like bottled water, food, and snacks. In addition, If you want to purchase alcohol I would also hit up the local liquor store in Squamish so you can avoid the high cost in Whistler village.

If you are going to dine out make sure to hit up “The Southside Diner” for some delicious home-style breakfast, and “Earls” in Whistler village for a great happy hour and yummy eats!

Hot Tub Soak

After a long day of boarding in the cold snow, nothing feels better than a soak in the hot tub and soothing your muscles in a hot sauna. The Meadow Park Sports Center located about 8 minutes from Whistler village on highway 99, offers facilities for everyone including: hot tubs, sauna, steam room, a huge Olympic size pool, and fitness center.

You can pay a one-day drop in fee (currently $8.75CAD) or a family rate, and have access to all the facilities. We usually go here at least twice during our Whistler stay because it feels so good to relax in the hot tub.

Inexpensive Gear

If you’re in need of some gear and don’t want to spend an arm and a leg in the village check out the Re-Use-It Center. Located on Nesters road next to the recycling depot, the Center offers used clothing, ski and snowboard gear, and so much more.

Just like with any used clothing store, sometimes you have awesome finds, other times you don’t. But if you’re in need of any cheap gear, check out this place before paying full price brand new.

Fire and Ice Show

Grab a hot chocolate and check out Whistler Blackcomb’s fire and ice show, located at the base of Whistler Mountain every Sunday night during the winter months. This free event is fun for families, with Whistlers top skiers and boarders jumping through rings of fire, live music, and fireworks. Don’t miss this fun free event every week!

Save Money on Lift Tickets!

Back in the day lift tickets were cheaper and you could buy them at the local 7-11 for a discounted price (unfortunately discontinued), but now they can be quite expensive if you go straight to the box office the morning of. To save some cash, purchase your tickets a week in advance online at WhistlerBlackcomb.com.

If you know you will be boarding/skiing for at least 3+ days, you can save at least $39 CAD per day by purchasing them all at once online prior to arrival. If your planning on boarding/skiing more than 6 days check out the epic pass, which includes unlimited riding at Whistler, in addition to a bunch of other ski resorts.

I hope these tips help you save some money and have a blast in Whistler, and if you like this article please share it on your favorite social media app by clicking the icon below. Mahalo!

Worst Foods For Gut Health!

Gut health is extremely important to our overall health because a healthy microbiome (the bacteria in your digestive tract) has been linked with allergies, irritable bowel syndrome, diabetes, obesity, immunity, and heart and brain health, just to name a few.

One way to improve your gut health is with a probiotic and prebiotic supplement. However, it’s important to remember that it’s just a supplement to a healthy diet, not in replacement of one. What’s most important is what we put into our mouths each day, and there are a ton of foods that help your gut, and some that we really should avoid.

Check out this list of gut busters to start improving your gut health today!

Dairy

Some of us are more sensitive to dairy products than others, but studies have shown that a diet rich in dairy has a bad effect on your gut microbiome. In addition, when we consume dairy we are consuming more antibiotics then we think! According to the FDA standards, lactating cows aren’t supposed to receive antibiotics, but some farmers violate these regulations.

Of course antibiotics can be a lifesaver, but if overused it’s a recipe for disaster. Try this: Replace cows milk for nut milk, or some kind of dairy free option. If you do purchase dairy make sure it’s the best quality possible; organic, grass-fed, and rBGH free.

Sugar

Oh sugar, I love you so! Obviously this one is a hard one for me. But there is no getting around it, sugar is bad for your gut health. This includes all types of sugars: white and brown sugar, artificial sweeteners, and high fructose corn syrup.

The more sugar and sweeteners we eat, the more bad bacteria grow, and this will eventually crowd out the good bacteria. Try this instead: replace white sugar for a natural sweetener like honey. I recently did this in my coffee and now I actually prefer the taste with honey, not to mention honey is a good prebiotic. Coconut sugar and stevia are other good natural sweeteners.

Gluten

I didn’t want to write this one because I love bread SO much! Gluten is a type of protein that’s found in certain types of grain, wheat, and barley; it gives food a nice texture. While some people are more sensitive to gluten than others, gluten can still have a bad effect on your gut microbiome.

Thankfully there are a ton of gluten free alternatives. Try experimenting with gluten-free bread, chips, pasta, and so much more!

Tap Water

This is a BIG one, and one you wouldn’t really think would damage your gut flora. Even though your water may be drinkable and tastes great, it’s full of chemicals, chlorine, and even antibiotics. If you don’t believe me, check out “What’s Really in Your Tap Water,“ and use the link to examine your neighborhood tap water with your zip code.

Try this fix: This one is easy; purchase an inexpensive water filter so that your family is protected from unnecessary chemicals that damage your gut. Side note, I even give my dogs filtered water, even their little guts get affected from tap water.

Processed and Fried Foods

This one is obvious; we all know processed and fried foods are terrible for us. Just like sugar, processed and fried foods break down and feed the bad bacteria in your gut, this in turn affects your gut diversity, which is key to having a healthy gut flora.

How about this: if you’re really craving junk food like french fries, try baking them with olive oil or coconut oil instead of deep frying them. Instead of deep fried potato chips, try baked chips, or one of my favorites, super food chips.

Farm Raised Fish

Farm raised fish are often fed an unnatural diet and are given antibiotics directly into their food, which undoubtedly will be passed to you. Instead of food that’s found in the ocean or lakes, most farm raised fish are given GMO corn and growth hormones, which will result in a depletion of your beneficial gut bacteria.

It’s hard to find fish that aren’t farm-raised nowadays, but try your best to eat only wild caught fish, and check out this list of fish that are healthier and more sustainable.

Meat

Eating a diet high in meat is very hard on your body, especially if it includes a lot of red meat. Just like farm-raised fish, meat is filled with antibiotics, fed grain-based food, and given growth hormones. Then after being slaughtered, the meat is highly processed with various chemicals, preservatives, and nitrates (just to name a few).

All of this affects your gut bacteria, increasing the bad bacteria and decreasing the good. How about this instead: Only purchase high quality organic, grass-fed meat. Not only does it taste SO much better, but it’s WAY better for your gut health. In addition, If you’re not already vegetarian or vegan, try doing meatless meals, or increasing your plant intake and decreasing the meat.

Soy

I was surprised to learn soy is a damager to your gut, and that’s because most soy we consume today is genetically modified and processed. Studies have shown that soy products can rapidly affect your gut bacteria, especially the two strains Lactobacillus and Bifidobacteria, that are essential to a healthy gut.

Try this: avoid GMO soy at all cost, and purchase only organic soy products. Fermented soy is very good for the gut, such as natto (if you can stand the stinky smell), tempeh, or miso). In Hawaii we use shoyu (soy sauce) in a TON of foods, so now I only purchase organic GMO free soy sauce. It’s a little pricier than most, but it’s worth it for your gut health!

Found this article helpful? Please share it on your favorite social media app and check out the Best Foods for Gut Health!

Best Foods for Gut Health!

When it comes to your gut health, nothing is more important then what you eat and drink. Your microbiome is affected by your diet, but the good news is your body can create new microbiota within 24 hours, just by changing what you eat.

For a healthy gut, studies have shown eating more foods that contain fiber, probiotics and prebiotics are essential. While taking Probiotic or Prebiotic supplements can be helpful, what you eat is by far the most important.

So what foods should we eat to keep our gut flourishing?

Fiber Rich Foods

The recommended daily amount of fiber intake is 25 grams for women, and 38 grams for men. However, most Americans don’t even get close to consuming this amount. If you don’t meet this amount daily, start increasing your fiber intake gradually, and drink lots of water to stay hydrated.

Foods high in fiber:

Legumes (chickpeas, lentils, peas, all different types of beans) just one cup of legumes is half your daily intake of fiber. Try adding hummus to your sandwiches or as a vegetable dip for a snack, or add a side of black beans to your dinner.

Whole fruits and vegetables: Pretty much all fruits and vegi’s have fiber but some are extra high in fiber, check these out:

Artichoke. 10.3 grams of fiber per artichoke.
Raspberries & Blackberries. 8 grams of fiber.
Dark colored vegetables: collard greens, swiss chard, carrots, broccoli, beets. Around 4 grams of fiber.
Exotic fruits: mango and guava. 5 and 9 grams of fiber.

Try starting your day with a fruit and vegetable smoothie, it’s a super easy way to add fiber to your diet, and it tastes delicious! Check out The Healthy Gut Smoothie!

Whole grains including: high fiber cereals, oatmeal, brown rice, quinoa, barley, bran, bulgur, and whole grain bread.

Probiotic & Prebiotic

Probiotic and prebiotic rich foods can give your gut healthy microorganisms to crowd out the unhealthy bacteria. Studies have shown it can improve bacteria imbalance in the gut, immune function, relieve digestion, and heal stomach related issues.

For centuries people have been fermenting their food, and it’s no wonder that people from countries such as Japan and Korea (who regularly consume fermented foods) live so long.

Probiotic and prebiotic rich foods:

Kimchi: Fermented cabbage made with different spices and ingredients. One of my favorite fermented foods, a great to addition to Buddha bowls, Ramen, or as a side dish.

Sauerkraut: I’m not a huge fan of sauerkraut (maybe on a hot dog, which I rarely eat anymore) but I’ve been trying to sneak it into my meals. Add it to sushi, or a small amount to a smoothie and you can’t even taste it. Remember when you’ve eaten all the kraut from the jar, don’t throw away the brine, use it in salad dressing, or shoot-it for a strong gut healer.
Miso: I love me some miso soup when I’m sick, but this soybean has a whole lot of other uses. Keep some miso paste in your fridge and add it to salad dressings, soups, sauces, and miso-mayo. Yum!
Kefir: I always have a bottle of kefir in my fridge because it’s one of the MOST probiotic rich foods on the planet. Coconut kefir is my favorite because it’s dairy free, and has no added sugar.

Tempeh: This fermented soybean food is full of healthy bacteria. Try marinating it and add it to stir fry, or in a whole grain sandwich for a mock BLT.
Pickled vegetables: My husband’s favorite food is Korean, and thankfully they offer a ton of pickled vegetables. Pickles and pickled vegetables are high in antioxidants and probiotics, but not all pickled foods are fermented. Try making your own, or only purchasing fresh pickled vegetables (stored in the cold section in stores).

3 More foods your gut will love!

Ground Flaxseed– Flax is a power-house seed, that fuels your gut flora and is filled with antioxidants. It’s a staple in my cabinet, I throw it in smoothies, on aćai bowls, salads, stews, you name it.
Garlic- Who doesn’t love garlic? A recent study found that garlic boosted the creation of good microbes in the gut. Yay, just another reason to eat garlic.
Seaweed- Studies have shown that high seaweed intake increases good gut bacteria. Add it to soup, eat it as a snack, or put some Furikake Seasoning on your rice, fish, or salads.

I hope you can add more of these foods to your diet, and If you love this article, share it on your favorite social media app below =) mahalo!

Author: Corin Krainer