Is Sunscreen Really Protecting You?


Many people think that exposing their skin to the sun will give them skin cancer. So to combat it, they either slather on sunscreen when going outdoors or try to avoid the sun as much as possible. Sadly, neither of these is a good solution.

Smaller amounts of sunlight can be healthy, but overexposure is what can be harmful. In modern times, most people do not get enough sun as a result of spending large amounts of time indoors. Many people actually become Vitamin D deficient, which can cause more problems than having too much sun exposure. Vitamin D deficiencies have been connected to several types of cancers and problems during pregnancy.


As for covering yourself in sunscreen for protection, what people don’t realize is that most sunscreens contain toxic and endocrine-disrupting chemicals, which can actually promote skin cancer and free-radical production in the body. They may protect against sunburn, but do very little to prevent skin cancer and signs of aging.


The best solution is to get limited daily sunshine to ensure that you are producing enough Vitamin D, but no so much that you risk getting sunburned. If you are planning on being outdoors for the entire day, you should consider loose clothing, wide-brimmed hats, and sunglasses, as well as locating shady spots to minimize the amount of time you’re in direct sunlight.


If you are in a situation where you feel it is necessary to use sunscreen (rather than get burned), the best thing to do is try a natural recipe for homemade sunscreen. Below I’ve listed a recipe by Wellness Mama, as well as her personal notes for preparation.

Next time you go out in the sun, be prepared and informed about the proper ways to protect your skin.

Natural Homemade Sunscreen

Homemade natural sunscreen with beneficial oils, zinc oxide and beeswax for water protection.

Author: Wellness Mama

Recipe type: Remedy



  1. Combine ingredients except zinc oxide in a pint sized or larger glass jar. I have a mason jar that I keep just for making lotions and lotion bars, or you can even reuse a glass jar from pickles, olives, or other foods.
  2. Fill a medium saucepan with a couple inches of water and place over medium heat.
  3. Put a lid on the jar loosely and place in the pan with the water.
  4. As the water heats, the ingredients in the jar will start to melt. Shake or stir occasionally to incorporate. When all ingredients are completely melted, add the zinc oxide, stir in well and pour into whatever jar or tin you will use for storage. Small mason jars (pint size) are great for this. It will not pump well in a lotion pump!
  5. Stir a few times as it cools to make sure zinc oxide is incorporated.
  6. Use as you would regular sunscreen. Best if used within six months.

Additional Notes:

  • This sunscreen is somewhat, but not completely, waterproof and will need to be reapplied after sweating or swimming.
  • Make sure not to inhale the Zinc Oxide- use a mask if necessary!
  • This recipe has an SPF of about 15, though adding more Zinc Oxide will increase the SPF.
  • Add more beeswax to make thicker sunscreen, less to make smooth sunscreen.
  • I recommend coconut or vanilla extract or lavender essential oils for fragrance.
  • Store in a cool, dry place or in the fridge.
  • I prefer to store in a small canning jar and apply like body butter. It will be thicker, especially if you use coconut oil in the recipe.
  • Remove the Zinc Oxide and this makes an excellent lotion recipe!

10 Ways to Make Your Vegetable Dishes More Nutritious


Now that summer is here, I prefer to prepare meals with a lot of delicious vegetables. After looking up some new recipes and information on which vegetables have the most nutritional value, I discovered that the way I cook and store them can actually be making them less nutritious! Investigative journalist Jo Robinson recently published the book Eating on the Wild Side, featuring pages and pages of information on how to properly store and prepare vegetables. Here are 10 ways we are making our vegetables less nutritious and the simple solutions to fix the problems.


1. Buying fresh tomatoes instead of canned.


Cooking tomatoes makes them more nutritious, and the longer you cook them, the better. Heat changes the lycopene into a form our bodies can more readily absorb and — surprise! — canned tomatoes are much higher in phytonutrients, thanks to the heat of the canning process. Tomato paste, being more concentrated, is even better.


2. Storing lettuce wrong.

You might think that damaging your vegetables before storing them is a mistake, but when it comes to lettuce, tearing the leaves triggers a protective blast of phytonutrients that you can take advantage of by eating the greens within a day or two. Lettuce that is torn before storing can have double the antioxidants of whole lettuce leaves.


3. Boiling spinach — or any vegetable, really.

You may have heard that boiling vegetables is a no-no because water-soluble vitamins like vitamin C leach out of the food and into the cooking water, but you might not know that boiling also reduces the antioxidant content. The difference in spinach is especially dramatic: after 10 minutes of boiling, three-quarters of its phytonutrient content is in the cooking water, not in the vegetable itself. (Of course, if you consume the cooking liquid, as you do when making soup, you consume all the nutrients in the water as well.) Steaming, microwaving, sautéing, and roasting — cooking methods that don’t put vegetables in direct contact with water — result in more nutritious vegetables on the plate.


4. Eating your salad with fat-free salad dressing.


We’ve known for a few years that you absorb more of the nutrients in salad when you eat it with fat, but the type of fat can make a difference. Most commercial salad dressings use soybean oil, but extra-virgin olive oil is much more effective at making nutrients available for absorption. Unfiltered extra-virgin olive oil is even better, as it contains double the phytonutrients of filtered.


5. Cooking garlic right after chopping it.

If you mince a clove of garlic and quickly throw it in a hot pan, you consume almost no allicin, the beneficial compound that makes garlic such a health star. That’s because the enzyme that creates allicin is not activated until you rupture the cell walls of the garlic — and is quickly inactivated by heat. Just two minutes in a hot pan or 60 seconds in the microwave reduces the allicin in just-chopped garlic to almost nothing. Letting the chopped garlic sit for 10 minutes before exposing it to heat gives the enzyme time to do its work, so your finished dish contains the maximum amount of allicin. Using a garlic press is even better than mincing, as it releases more of the compounds that combine to create allicin.


6. Throwing away the most nutritious parts of the vegetable.


Most American recipes call for only the white and light green parts of scallions, but the dark green parts have a higher concentration of phytonutrients. Instead of throwing out the nutritious tops, you can ignore the recipe instructions and toss in the green parts as well, or explore recipes from elsewhere in the world which utilize the entire green onion. And don’t forget vegetable peels, which often contain a higher concentration of antioxidants than the rest of the vegetable. You can try roasting them and eating them like chips!


7. Eating potatoes right after cooking them.


Many people avoid white potatoes because they are a high-glycemic vegetable, spiking blood sugar after eating. But chilling potatoes for about 24 hours after cooking converts the starch in the potatoes to a type that is digested more slowly, making them a low-glycemic vegetable. So potato salad chilled overnight is a low-glycemic food, as is a cooked, chilled, and reheated baked potato.


8. Cutting carrots before you cook them.

Cooking carrots whole and cutting them up after they are cooked keeps more nutrients in the vegetable. And speaking of cooking, carrots are one vegetable that is better for you cooked than raw — cooking helps break down the cell walls, making the nutrients easier to absorb.


9. Buying broccoli florets, instead of a whole head.


Broccoli looks like a hardy vegetable, but from an antioxidant standpoint, it is shockingly perishable, quickly exhausting its stores of powerful phytonutrients after harvest. “I call it one of the ‘eat me first’ vegetables,” says Robinson. One study found that after 10 days — the time it took to get the vegetable from field to supermarket produce section — broccoli lost 75 percent of its flavonoids (a type of antioxidant) and 80 percent of its glucosinolates, the compounds in cruciferous vegetables that are associated with numerous health benefits. Cutting the broccoli into florets doubles the rate of antioxidant loss, so in addition to buying the freshest broccoli you can find and cooking it right away, you should choose whole heads rather than the bags of pre-cut florets.


10. Cooking beans from scratch and discarding the cooking liquid.

Dried beans are some of the most phytonutrient-rich foods out there, but the big surprise is this: canned have more antioxidants! If you prefer from-scratch beans, let the beans sit in the cooking liquid for about an hour after cooking to reabsorb some of the nutrients that have moved into the liquid. And try using a pressure cooker to cook beans; one study found that beans cooked in the pressure cooker had more antioxidants than those cooked with other methods.


Enjoy your extra-nutritious meals!


Are there federal requirements for calling a mattress “organic”?

Answer: Yes. And verifying these requirements is the only way to make sure you’re not falling victim to fraudulent advertising claims when shopping for an organic mattress.

The government agency that controls use of the word “organic” is the United States Department of Agriculture (USDA), under Title XXI of the 1990 Farm Bill, otherwise known as The Organic Foods Production Act of 1990.

This Act established national standards governing the marketing of certain agricultural products as organically produced products in order to assure consumers that organically produced products meet a consistent standard and to facilitate fairness within interstate commerce.

USDA control over use of the word “organic” extends to non-edible agricultural crops such as cotton and rubber trees, and further extends to non-edible products derived from livestock, such as wool.

To call any of these raw materials “organic,” each producer must meet the requirements listed in the Act and subject its facility and products to annual audit by a USDA-approved “certifying agent.”

Furthermore, for a complex finished textile product, such as a mattress, to be called organic it must be composed of a minimum of 95% certified raw materials as listed above. Then independently, the company manufacturing the mattress must also meet the requirements as listed in the Act and to subject its facility and finished products to an independent annual textile audit to standards such as GOTS, by a USDA-approved certifying agent.

Therefore, to call a mattress “organic” or to sell it as such, the company producing the mattress must earn independent organic status and be awarded an organic certificate annually in their name. This means that a mattress cannot be called organic simply because it is made up of one, some, or even all organic raw materials. It is the “certifying agent” that substantiates that the organic claim being made is actually true. It must be a USDA-approved certifying agent, who through an audit process can give a company legitimate claim or right to use the term “organic.”

Legislation in the United States established the Federal Trade Commission Act in1914. Under this Act, the Commission is empowered to, among other things, prevent unfair methods of competition and unfair or deceptive consumer acts or representations affecting commerce.

If a company calls its product “organic” and its facility, methods, and specific products have not been awarded organic status by a USDA-approved certifying agent, that claim is deceptive, and constitutes an unfair method of competition in the marketplace. Unfair marketing claims fall under the purview of the FTC.

Specific to environmental claims, the FTC has published the “Green Guide.” While the guide defines a number of environmental terms and correct use and association of logos and seals, the primary emphasis of the document is substantiation. Environmental marketing claims must be substantiated.

Section 5 of the FTC Act prohibits deceptive acts and practices in or affecting commerce. A representation, omission, or practice is deceptive if it is likely to mislead consumers acting reasonably under the circumstances and is material to consumers’ decisions. See FTC Policy Statement on Deception, 103 FTC 174 (1983). To determine if an advertisement is deceptive, marketers must identify all express and implied claims that the advertisement reasonably conveys. Marketers must ensure that all reasonable interpretations of their claims are truthful, not misleading, and supported by a reasonable basis before they make the claims. See FTC Policy Statement Regarding Advertising Substantiation, 104 FTC 839 (1984).

In the context of environmental marketing claims, a reasonable basis often requires competent and reliable scientific evidence. Such evidence consists of tests, analyses, research, or studies that have been conducted and evaluated in an objective manner by qualified persons and are generally accepted in the profession to yield accurate and reliable results. Such evidence should be sufficient in quality and quantity based on standards generally accepted in the relevant scientific fields, when considered in light of the entire body of relevant and reliable scientific evidence, to substantiate that each of the marketing claims is true.

James Kohm is the Associate Director for the Enforcement Division of the Federal Trade Commission’s Bureau of Consumer Protection. In that capacity, he oversees enforcement of all consumer protection orders and the Commission’s Green Marketing program. When Mr. Kohm spoke on January 27, 2013 at the World Market Center, he made clear that the Federal Trade Commission (FTC) does not define what is or can be called organic. The FTC can conduct investigations relating to the organization, business, practices, and management of entities engaged in commerce and seek monetary redress and other relief for conduct injurious to consumers and other businesses from unsubstantiated environmental claims.

At OMI, we’ve worked hard to establish and maintain a comprehensive organic program. This ensures the creation and assurance of certified organic goods. Testing, quality assurance, lot tracking, purchasing organic raw materials (despite the higher cost), and spending thousands annually on auditing are just a few of the ways in which we keep our rigorous organic program in place. Third-party certification is the only thing protecting us from companies that do none of these things, but would try nevertheless to reap marketing dollars by fraudulently associating the term “organic” with their products.

It does not fall to the consumer or retailer to judge what is or is not organic. For a company to call its products “organic” it must have been granted organic status by a USDA-approved “certifying agent.” The consumer need only confirm a valid certificate with the company’s name and products listed, not a certification showing the name of a grower or producer. At OMI, we’ve covered all the bases, so you can “rest” assured you’re purchasing a TRULY organic mattress.

It’s World Environment Day!


Every year on June 5th the United Nations invites you to celebrate World Environment Day (WED). Initiated in 1972 by the United Nations General Assembly, WED rallies for worldwide attention and response to our environment. Over the years it has grown to be an expansive international podium for public awareness, celebrated by 100 countries.


The health and prosperity of the planet and its inhabitants depends upon the effective management of resources. Merging individual actions into a collective effort can achieve incalculable momentum toward a sustainable world. WED is an opportunity for individuals to come together and take responsibility for the well being of our home.

“Although individual decisions may seem small in the face of global threats and trends, when billions of people join forces in common purpose, we can make a tremendous difference.” – UN Secretary-General Ban Ki-Moon


Every year there is a theme for the day, and for 2015 the theme is “Seven Billion Dreams. One Planet. Consume with Care.” This means living within global boundaries and not sacrificing the welfare of the Earth for that of human prosperity and economic growth. Living sustainably means creating a system that maintains it’s own viability by using techniques that allow for continual reuse. Our current system will not sustain us into the future, so we need to create a practical structure.

Over the years, hundreds of thousands of people from all walks of life have participated in personal and organized environmental activities and operations. Last year, there were 6,437 pledges and over 3,000 activities that were registered online with WED, which tripled the counts of previous years.


This year, let’s try and triple that count again! You can register your activity today and be featured on the Wide World of WED. Share your actions with the world and inspire others to do the same!

Sleep and Exercise: A Reciprocal Relationship


Many people feel that they get a better night’s sleep after a day of physical activity. It makes sense: The more active you are during the day, the easier it may be for you to relax and fall asleep at night. Interestingly enough, sleep may have as much of an effect on exercise as exercise has on sleep. Also, people who regularly sleep well may experience these effects very differently than people who have chronic sleep problems.


According to a study published in the Mental Health and Physical Activity journal, a nationally representative group of participants reported a 65% improvement in sleep quality and daytime alertness when they exercised for at least 150 minutes per week. Aerobic activities seem to be best for sleep, as they increase the levels of oxygen that reach your bloodstream. The exact reasons behind exercise helping with sleep are unknown, but there are some theories from the National Sleep Foundation. One is that your body becomes heated during a workout, and the post-workout drop in temperature may promote sleep. Another reason could be that physical activity decreases anxiety, arousal, and symptoms of depression, which may contribute toward sleep problems. By keeping active during the day, it may be easier to deal with stress, and with less stress comes a deeper and more restful sleep.

Sleep also maximizes the benefits derived from exercise. According to the Division of Sleep Medicine at Harvard Medical School, the body performs vital activities during sleep, such as providing an opportunity to recover from being used during the day. Restorative functions almost exclusively take place while asleep, such as muscle growth, protein synthesis, and tissue repair. Alternately, when humans are deprived of sleep it can cause health problems by modifying levels of hormones involved in metabolism, appetite, and stress response. If your body has not had a chance to recover and restore itself, you will not be as fit for activities the following day.


Most studies that look at the correlation between exercise and sleep do not use subjects with existing sleep issues. For people who do not have chronic sleep problems, the relationship between exercise and sleep is not as complicated. For people with insomnia, the relationship between sleep and exercise can become a vicious cycle, the lack of one hindering the other and vise versa. Insomnia can come in many different forms: difficulty falling asleep or staying asleep, waking during the night, non-restorative sleep, and daytime sleepiness.


A study published in the Journal of Clinical Sleep Medicine takes a closer look at a previous study on physical exertion and sleep. It concentrated on sedentary older women with insomnia. They were randomly directed to either remain inactive or begin doing cardiovascular exercises for 30 minutes, 3-4 times per week for 16 weeks. After the 16 weeks, the active group was sleeping much more soundly than they had been at the start of the study. They were sleeping for 45 minutes to an hour longer each night, were waking up less frequently, and were more energized during the day.

What was most interesting though, was the fact that the active participants did not experience immediate results. They did not notice an improvement in sleep the night following a day of physical exertion. In fact, they instead noticed diminished corporeal performance after a night of poor sleep. People with insomnia tend to experience extreme arousal of their stress system. Random single bursts of exercise will not help overcome this arousal, and may even aggravate it. In order to help with insomnia, an exercise routine needs to be implemented and maintained. Eventually the regular activity will start to silence a person’s stress response, and sleep will come more readily.


The process is very gradual, and does not offer immediate gratification. This makes it harder to implement into daily life, because it takes regular exercise several months to show significant and consistent changes in sleep behavior for those with insomnia. And when you are tired, it is hard to motivate yourself to be active, and your workout suffers. Once sleep and activeness become a normal routine, each will benefit the other.


As a whole, sleep and exercise are mutually beneficial, and both help maintain overall health. For people who do not experience regular problems with sleep, these benefits can be reaped almost immediately after implementing regular workouts and sleep routines. For those with insomnia or other sleep issues, it may be a bit harder to find the initial energy and endurance to begin this lifestyle change. Either way, the conclusion of these studies is that regular sleep and exercise should be incorporated into everyone’s lives, and as a pair, they can improve your health!

The Organic Effect

What would happen if you only ate organic food? To answer just that the Swedish Environmental Research Institute IVL conducted a study on the effects of eating only organics. Watch this short video, The Organic Effect, to see the results.

The decrease in the amounts of pesticides present in the body after eating only organics is astonishing. Buying organic when possible is a great way to have less exposure to chemicals and pesticides used in conventional items. “There were a whole number of chemical removed from my kids’ bodies and I don’t want them back.”

For more information on the study and the full report, click HERE.

8 Tips For a Happy and Healthy Organic Garden


Everyone wants their garden to be as healthy and beautiful as possible, but not everyone knows how to accomplish this without the use of synthetic pesticides and fertilizers. These harsh chemicals will contaminate your soil, plants, food, and therefore your body.

To protect your family and our planet from further exposure to harmful chemicals, an organic garden is an excellent first step. This will promote a cleaner environment for your family and pets, and healthier produce for their consumption.

There are plenty of natural ways to provide nutrients and protection for your garden. Here are some great tips for starting or maintaining an organic garden of your own!


1. Use organic fertilizers such as horse manure, bat guano, fish emulsion and kelp meal. These natural fertilizers help your soil stay moist and aerated, promote microbiotic activity, and keep roots healthy.


2. Make your own fertilizer by starting a compost pile for food scraps such as fruit peels, uneaten vegetables, egg shells, coffee grounds, or yard waste and paper items.


3. Get your soil tested by your local Cooperative Extension (a service provided by the U.S. Department of Agriculture). They can let you know which natural additives will be beneficial for replenishing your garden soil.


4. Companion planting is the practice of raising different plants in pairs that encourage each other’s growth and discourage harmful insects. Do some research on what would pair well with your favorite plants, and incorporate them in your garden.


5. Plant rotation is very important for keeping your soil replenished with nutrients and for discouraging soil-borne disease. Keep track of which plants you have in a plot and grow something else in its place the following season.


6. Beneficial insects should be welcomed into your garden with open arms. Earthworms are wonderful for aerating your soil and bees are phenomenal pollinators. Predatory insects such as ladybugs and praying mantises are the perfect solution to problems with plant-consuming bugs, without the use of pesticides!


7. If you are trying to deter animals such as deer and rabbits from your garden, do not poison or kill them. There are many repellents that are made from natural ingredients — like garlic, predator urine, and pepper — which will work wonders!


8. For fungus and mildew issues there are a variety of home remedies that can be used in place of harsh anti-fungal sprays. A small amount of baking soda mixed into water can make a great anti-fungal spray for your plants.

Now there is no excuse for using toxic pesticides and synthetic fertilizers, because there are so many natural and organic options for garden care!