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Mineral Oil Sensitivity

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I was compelled to revisit this topic because I foolishly went against my better judgement and used a product which I happen to hate, with disastrous results. I hate Lubriderm products and think they are a scam due to the presence of mineral oil. Mineral oil is a very cheap filler which is used in skincare products and cosmetics. What many people don’t realize is that some individuals suffer from mineral oil sensitivity and truly cannot come into contact with it. Sadly, I am one of those people.

Lubriderm is touted as a “dermatologist tested” product, which basically doesn’t mean a thing. Apparently the dermatologists who tested this product weren’t aware of the fact that mineral oil can be a very reactive substance for a segment of the population. I for one have ALWAYS been reactive, though I could never understand as a child why I always broke out in itchy rashes within an hour of being exposed to baby oil. To this day, a high concentration of mineral oil will drive me into an itchy frenzy. This was the main reason why I hesitated when the idea of trying Lubriderm once again, but my stubbornness won out.

I used Lubriderm lotion for normal to dry skin for one week, and during that entire time, experienced itchy skin which only got worse at night, as well as a diffuse papular (raised) rash which covered my shoulders, arms, and thighs. On the last day in which I used the Lubriderm, I actually broke out into hives on my thighs!

As soon as I stopped using Lubriderm, the rash cleared up without any intervention. This was a clear sign that I was indeed still very sensitive to mineral oil, and that it was tragic that products could still be found which listed mineral oil among its top 5 ingredients.

PIt’s important to bear in mind that mineral oil is manufactured from crude oil, and as a result can cause pronounced reactions in people who are sensitive. Such reactions aren’t confined to skin rashes, but also include headaches Mineral-Oilor joint aches. Mineral oil can also disguise itself as petrolatum, paraffin, or propylene glycol.

lease please please be aware that mineral oil sensitivity is very real!

Eye Makeup Removers And Eye Irritation

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Сleaning woman face with cotton pads. Cosmetic treatment.

I used to get allergic blepharitis from time to time, which is characterized by severe swelling and redness of the eyelid from an allergen. It was ugly and painful and took about a week to resolve with warm, wet compresses, lid cleanses two to three times daily, and prescription eye ointment. Interestingly enough, this was when I was experimenting with a lot of different pigments from MAC Cosmetics and using a considerable amount of eye makeup remover. After doing some sleuthing, I discovered that my flareups all stemmed from two substances: bismuth and benzylkonium chloride. Bismuth is a mineral which is frequently used in eye shadows and eye pigments, while benzylkonium chloride is commonly used in eye makeup removers. As soon as I switched eye makeup remover brands and stopped using certain eye makeup items, the horrid eyelid irritation vanished.

In this post, I am picking solely on eye makeup removers because there are major brands which contain benzylkonium chloride. Here are two major brands which I used to use.

Neutrogena Oil-Free Eye Makeup Remover –

This is a very popular brand and used to be my staple. But check out the label ingredients: Water, Cyclopentasiloxane, Cyclohexasiloxane, Aloe Barbadensis Leaf Juice, Benzyl Alcohol, Sodium Chloride, Dipropylene Glycol, Poloxamer 182, Allantoin, Tripotassium EDTA, Benzalkonium Chloride, Glycerin, Cucumis Sativus (Cucumber) Fruit Extract, Potassium Phosphate, Dipotassium Phosphate. Little did I know that I was potentiating the blepharitis by using a makeup remover!

Lancome Bi-Facil –

This was my mom’s favorite, but because of the benzylkonium chloride I cannot use it.

You may be wondering how I figured this out. Because I am a physician, published researcher and a scientist, I know how to apply deductive reasoning, as well as set up experiments. Although I could include clinical data here, I would rather give a simple explanation of how horrible and harmful benzylkonium chloride is. Here is a succinct and excellent description:

“The Cosmetic Safety Database states that there is a moderate to strong evidence that benzalkonium chloride is an immune, skin, and respiratory toxicant, with laboratory tests hinting at mutative (carcinogenic) effects. The safety data sheet (MSDS) indicates the ingredient is a skin and eye irritant, and can be corrosive to both, with the amount of damage depending on the length of contact.” (From http://www.annmariegianni.com/)

I don’t know about you, but I don’t feel very comfortable about coming into contact with a substance that is so harmful. What is especially disturbing is that this substance is found in hand sanitizers and eye drops. It is worth spending an extra minute to read ingredient labels before you purchase something that might contain a harmful ingredient.

Whey And Casein In Lactose Intolerant Individuals

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cows
If you are lactose intolerant, then you are quite accustomed to checking to see if dishes contain dairy. You might also be wary of whey and casein protein powders due to their derivation from milk. However, if you have only a mild lactose intolerance, you may not have an issue with whey and casein. Why is this?

Many individuals with a mild lactose intolerance are fine with whey protein isolate as well as with casein. Both whey and casein are separated from the lactose during processing. There are small concentrations of lactose which bypass the separation, but usually this is not enough to mount a reaction in a mildly lactose intolerant individual. Only the most sensitive individuals will have a problem with these forms of protein. Bear in mind that whey concentrate is not the same as whey isolate, and that individuals who are more lactose intolerant or who have other gut issues might not tolerate the concentrate form of whey.

You may be asking what the big deal is with whey and casein, and whether they are better than other forms of protein. Why take a chance of mounting a reaction in the belly when there are other forms of protein?
whey scoop
Whey is a complete protein, meaning that it provides all the amino acids the body requires. It is also relatively cheap. Casein protein is also a complete protein, and is digested very slowly, making it a great option for bedtime.

While soy is also a complete protein, it undergoes considerable processing, and it contains phytoestrogens which are estrogen mimics. I am definitely not a fan of soy protein and will not advocate its use. Rice, hemp and pea proteins are good alternatives for the vegan or vegetarian crowd, but since they are not complete proteins, they must be combined to fill out the amino acid profile. Rice protein is very easily digested, while pea protein has glutamic acid, which helps convert carbs into energy instead of being stored as fat. Hemp protein is rich in omega-6 fatty acids and has a high fiber content.

As long as you mix plant based proteins to get a complete profile, you will not be at a disadvantage if you cannot tolerate whey or casein. However, when it comes to cost, nutrition profile, and convenience, whey will always win the prize for being the king of protein powders.

Leaky Gut

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food-allergy-leaky-gut-inflammation
If you suffer from sudden food sensitivities, aching joints, digestive upset, fatigue or weight gain, you may be suffering from leaky gut, which is also referred to as increased intestinal permeability. Leaky gut is characterized by the opening of pores in the small intestine, resulting in undigested food particles, bacteria, and toxins traveling to the bloodstream. The presence of these substances in the bloodstream triggers an immune response, whereby the body builds antibodies to the foreign substances but also attacks itself, creating food allergies and autoimmune disorders.

You are probably wondering how something like this occurs and if you are at risk. Let’s look at the main causative factors leading to leaky gut syndrome:

1. Chronic constipation – If you are usually constipated, toxins will often build up in stool, irritating the intestinal lining and causing inflammation, which then causes the pores in the small intestine to expand. In severe cases, Crohn’s Disease, irritable bowel syndrome,or colitis can occur.

2. Chronic stress – The immune system really takes a beating when subjected to chronic stress. If the immune response is compromised, pathogenic bacteria can cause widespread inflammation in the intestines, and leaky gut is a common result.

3. Dysbiosis – This is an imbalance between beneficial and harmful bacteria which can result from antibiotics or poor diet. Inflammation develops, causing the pores to widen.

4. Toxins – We are exposed to many thousands of toxins, but the worst offenders are found in our water supply, pesticides, and in certain medications.

leaky-gut
What Is The Solution If You Have A Leaky Gut?

I have several dietary recommendations for treating a leaky gut.

1. Glutamine – I am already a big fan of glutamine in general, but especially for those who suffer from leaky gut. This amino acid has specific activity in the intestine, and restores healthy soft tissue in the region. Over time, regular supplementation with glutamine has a protective effect against intestinal disease. I tend to be fairly aggressive with glutamine and recommend 6 to 8 grams per day, or more if you engage in frequent exercise.

2. Fish oil – Try to find a formula which contains primarily omega-3 fatty acids. You can also increase your consumption of salmon.

3. Digestive enzymes – Digestive enzymes will aid in the breakdown of food substances, especially in older individuals and those suffering from leaky gut. Try taking them with every meal.

4. Betaine hydrochloric acid – Some people produce insufficient amounts of hydrochloric acid, which is needed to break down food in the stomach. If that is the case, betaine hydrochloric acid optimizes the process.

5. probiotics – Most individuals will benefit from adding probiotics into their daily regimen. Make sure to take at least 25 billion units per day for optimal gut health.

Why I Love My Slow Cooker

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My chicken comes out drier than this which is what I prefer.

My chicken comes out drier than this which is what I prefer.


Slow cookers are incredible time savers, but I have always struggled with the texture of foods which results from this method of cooking. Red meat cooks incredibly well, but the cuts which work best are higher in fat and tend not to fit into my meal plans. That isn’t much of an issue since I tend to buy 90% lean ground beef patties and just broil them when I need them.

Chicken and yams are another story entirely. I consume both of these food items regularly, and find prepping them to be incredibly tedious. My favorite method of cooking chicken is to grill them outside, so that I get that crispy char, but the intense summer heat has discouraged me from doing this. I was tempted to use my slow cooker but I didn’t like the mealy texture that slow cooking imparted to chicken, so I decided to experiment a bit, and finally hit a winning prep method that works for me. Until the mercury drops to acceptable levels, I will use my slow cooker to cook chicken, employing an incredibly simple prep method.

Here’s what I do: I take about 8 pounds of boneless, skinless chicken breast and place it in the slow cooker, then I season HEAVILY with salt free seasoning and lots of black pepper, white pepper and parsley. I then add two to three coarsely chopped onions (usually a mix of red and yellow) and a few cloves of garlic. Sometimes I will also add a few stalks of chopped celery. I DO NOT ADD WATER. I used to add water and never liked the almost mealy consistency which resulted, but then I read Ashley Kaltwasser’s tip about not adding water and tried it, with great results. I allow this mixture to cook for 10 hours on low. The only issue I have with slow cooker chicken is that I need to add a LOT of seasonings to make it tasty, but then again, I like stronger flavors in my meats.

Once I had my chicken slow cooker method down I was pretty happy, but I wanted to figure out a way to make yams with the same marinade I usually use, but in the slow cooker. Typically I will marinate my yams, then throw them on a cookie sheet and bake them, but the summer heat once again got me thinking about cooking methods that didn’t require me to stand near a strong heat source. I turned to my slow cooker once again, but added only a small amount of liquid (contrary to what the manufacturer recommends), resulting in yams which had the perfect degree of softness.

Here’s my slow cooker yam recipe: I wash about ten pounds of yams, then cut them into large cubes. Then I place them in a clean plastic bag. In a bowl, I combine about 1/4 cup olive oil, 1/4 cup pomegranate vinegar, 1/4 cup balsamic vinegar, 1 tablespoon pure vanilla extract, 1 tablespoon pumpkin pie spice, 1 teaspoon cinnamon, 1 teaspoon ground cloves, and 1 teaspoon ground nutmeg. I mix this well, then toss into the bag with the yams and shake vigorously until the yams are completely coated. I let this sit overnight. Then the next morning, I simply place the yam mixture into the slow cooker, add 1/2 cup water. I set cooker to 10 hours and let it do its thing. I LOVE the flavor in my yams because it is highly seasoned, and the yams are soft yet not mushy.

Try these recipes and let me know if you like them!

My Nutrition Coach Certification

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NAFC-Logo-05
Despite the fact that I am a fully licensed and board-certified physician, and also hold a Bachelor’s Degree in Exercise Science, I realize that some people get hung up on specific certifications. My education covered nutrition in exhausting detail, which is why I am able to customize meal plans for clients and patients based on a myriad of factors. However, I also obtained a Nutrition Coach certification from NAFC to fortify the credentials I already had.

For those of you who are curious about the course, here are some details:

NAFC’s Nutrition Coach Foundations delivers scientifically-based nutrition education so health and fitness professionals can better serve their clients.

Develop the skills, knowledge and abilities to successfully work with clients seeking goal-based nutritional guidance.
Gain an occupational advantage with enhanced education and a credential to differentiate you from your competition!

NAFC’s Certified Health & Fitness Coaching course blends sound basic science with the latest in nutritional science along with proven coaching skills to help you successfully guide your clients toward better health, better performance, and a better body!

In Section I of this course, you’ll get a strong introduction to the basic sciences; in Section II you’ll become immersed in the field of nutritional science; in Section III you’ll learn about the art & science of being an effective coach; and finally in Section IV you’ll go through a step-by-step set of instructions on how to implement nutritional coaching competently & profitably (including over 30 pages of questionnaires and assessment tools to use with your clients).

No other nutrition certification puts all of these components together. No other nutrition certification was written by a physician with over 35 years of experience in the areas of nutrition, fitness, personal training, anti-aging medicine, and performance enhancement.

The National Association for Fitness Certification was established in 1992 to provide scientifically-based, standards-focused education and training for Group Fitness Instructors, Personal Trainers, and Wellness Consultants. The NAFC’s combination of demanding standards, practical application of scientific principles, and affordable program pricing have defined it as the most rapidly-expanding certifying organization in the industry today.

The NAFC was established by a forward-thinking group of fitness professionals, representing expertise in fields including Exercise Physiology, Adaptive Physical Education, Medicine and Nursing, and Professional Coaching. Their desire was to enhance current fitness certification standards by providing access to convenient and comprehensive – yet practical and affordable – education and skills.

The NAFC follows guidelines established by the American College of Sports Medicine, emphasizing practical information with respect to a comprehensive knowledge base.

Royal Sport Ltd. Ultra Clean 100 Whey Protein

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royalwhey
From the makers of Cellucor comes Royal Sport Ltd., a sports supplement line which is sold exclusively through GNC. Royal Sport Ltd. has a number of products in their lineup, but the newest product is the Ultra Clean 100 Whey Protein. Ultra Clean 100 is gluten free, and contains NO Yeast, NO Wheat, NO Preservatives, NO Added Sugars, NO Hydrogenated Oil, and NO Artificial Colors, Dyes, or Fillers. One scoop of this clean whey protein delivers 20 grams of protein and 100 calories per scoop. This protein mixes so beautifully well that I have NEVER had an issue with shaking it up in a mixer cup. You will never need to use a blender with this protein!

I have tried all of the flavors and truly love them all. They are:

Chocolate Cupcake – This is a very rich chocolate, and I absolutely love it. All you chocolate fiends out there will be very happy with this flavor!

Cinnamon Bun – I love the subtle hint of cinnamon which comes forth in this flavor. It’s not over the top, but you will definitely be able to taste the cinnamon as you drink this.

Vanilla Cream – This is a great vanilla, very creamy with excellent and true vanilla flavor.

Ice Cream Sandwich – This is my favorite flavor in the lineup. It reminds me exactly of the slow churned, super creamy, almost frothy consistency of the ice cream which is found in a really good, old-fashioned style ice cream sandwich. The mouth feel on this one is outstanding and definitely tricks your palate into believing that this is a decadent, fat laden ice cream shake.

I encourage you to try this fantastic protein!

Nope, I Really Don’t Want Kids

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I do not want kids
People are continually amazed when I reveal my utter lack of desire to have children. Though I have found myself pondering the concept of having children while in relationships (including my most recent one), I find that as a single woman, I truly don’t see myself ever pursuing an opportunity to have a child. I have felt this way my entire life, even when I was married, and knew in my heart that unless a man swept me off my feet and somehow convinced me that having a child would be a great idea, that I would never willingly sign up for motherhood. Yes, I have come very close to agreeing to the whole kid thing, and I think I am probably still at risk of being somehow convinced that the idea might fly, but I would never make such a decision on my own. I have NEVER been the kind of woman who has watched children playing, or has seen babies in a nursery, and thought, I want one! I don’t yearn for the mother-child connection, and I don’t feel the need to create a mini-me.

There are a multitude of reasons besides my general lack of interest in the concept of having children which support my decision to remain child-free, but the three main reasons are:

1. KIDS ARE EXPENSIVE: Raising a child is unbelievably expensive. Be prepared to spend $245,000 to raise a child in the United States from birth at 2013 up to age 18. Here is a reference article so you can see the breakdown of costs:

http://www.usatoday.com/story/news/nation-now/2014/08/18/raising-child-cost-2013/14236535/

This is insane to me. I can barely get by as it is, and cannot imagine dealing with the financial burden of raising a child. No thank you.

2. TOO MUCH ON MY PLATE: I have so many projects that demand all of my time and focus, and am well aware of the fact that ALL of that would crumble if I were to have a child. Since I have no intention of redirecting my attention, no children will come into the picture. I certainly would never want to be a neglectful mother, and that is why I would relinquish all of the activities (EXCEPT gym time and eating clean!) that consume the bulk of my time and energy. I am not selfish enough to rob a child of all that he or she should experience, and would make every sacrifice to send the child to the best schools and provide everything possible. That would mean the end of all that I have known in my life as an independent woman.

3. I VALUE MY FREEDOM: It is pretty liberating to be able to leave at a moment’s notice (provided it doesn’t conflict with my work schedule) to go out of town, pop over to a store to run an errand, go out with friends from time to time, or just take a rare nap in the middle of the day. If I had a child, I would have to plan EVERYTHING in advance, arrange for child care, or take the child with me, along with diaper bag, formula, etc. I would feel so incredibly encumbered that I know my spirit would suffer.

i-cant-wait-to-have-kids
For those of you who wonder if I feel any sadness over being childless, I can tell you without hesitation that I value my freedom far more, and as a result, couldn’t be happier about the fact that I have no children. People still seem so shocked by that, as if an adult is supposed to feel some type of longing for parenthood. Society often regards people who choose not to have children as somehow inadequate, which is ridiculous, since those of us without children often have schedule flexibility which people with children can usually only fantasize about, and we have just as much value despite the lack of progeny.

I also find it extremely irritating and condescending when a WOMAN asks me if I have any children, and upon my negative reply, says, “Oh, yeah, that’s why you look so good.” This only prompts me to bust out photos of women in the fitness industry who have borne as many as SIX children and who rock washboard abs and fantastic muscularity and conditioning throughout their bodies. The desire to keep my body in its best shape ever has been a minor factor in my decision to avoid having children, but it by no means has been a primary reason. Fit women have proven over and over again that it is possible to bounce back into great shape after having children.

If you’re worried about me being child-free, remember that I love the flexibility and freedom in my life. I have pets whom I love dearly, and I have incredible friends. I don’t perceive any hole in my life because I never bore a child.

Curbside Consults

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Even though my board specialty is family practice, this works!

Even though my board specialty is family practice, this works!

Ask any physician if he or she minds being asked a medical question by a stranger or acquaintance while at a party, and I will bet that the answer will bean emphatic YES across the board. Just because we docs take the Hippocratic Oath and are committed to the service of healing does not mean that we want to be on call wherever we go, doling out free medical consultations to anyone who asks. I am waiting for the day when an auto mechanic asks me to diagnose a medical condition so that I can respond with, “Hey, you’re a mechanic. Would you mind looking at my car and telling me what that ticking noise is?” Honestly, I am SICK OF IT. I have people private message me on Facebook because they know that I am a doctor, and they will go in to great detail in their descriptions of whatever ailment plagues them, then implore me to diagnose them for free.

There have been instances in which my friends have introduced me to people and have said, “Oh! Stacey is a doc…you know what? You should ask her about that thing on your shoulder!”, which is immediately followed by a quick history and an expectation for me to provide a quick consultation and diagnosis. I almost want to say, “Do you have any idea how much my education cost? Do you know how much it costs me for the privilege of being a doctor? Yet you want a free consultation? I’m trying to get to my gym bag here!” There are a few professions which get such queries for free advice, such as massage therapists, chiropractors and attorneys. Perhaps we would communicate our exasperation more clearly if we just said, “You want fries with that?” when someone asked us for free professional advice. I think that reply would stop anyone dead in their tracks.

I implore any of you who are considering asking a doctor for medical advice to resist the urge. We often cannot diagnose sight unseen, and we certainly don’t wish to take on the liability of providing medical advise, diagnoses or treatment suggestions in such an environment. Though you may balk at the process of scheduling an appointment to see a physician and driving to the office, please understand that we cannot provide a fast food type service in medicine. When we are off the clock, let us enjoy our lives outside of medicine.