Spring is upon us and summer is around the corner. For many of us that means getting out into the sun more. More sun means greater chances of burning your skin.

Sun exposure is important to your health. You need it to nourish your skin and help stimulate the production of Vitamin D. But too much sun can cause harm. So with all things there is a balance.

Daily it is best to have at least 10-15 minutes of direct sun exposure to our body. This needs to happen to more than just the hands being exposed at the end of your long sleeve shirt or jacket. For those of us who live in cold climates a good part of the year and are not able to get this type of daily exposure it is key that you supplement Vitamin D daily, 2000 I.U. is minimum recommended. Look at end of this week’s tip for some quick info on Vitamin D.

What is the most common solution for those who spend time in the sun? Yep, it’s grabbing that bottle of Coppertone. CONSUMER BEWARE!!! The great majority of these common solutions are actually doing more harm than good!

Problem is twofold: They block out the wrong kind of sun rays Harmful, toxic substances are in these lotions
Dr. Mercola provides a great breakdown of this at this link, http://products.mercola.com/summer-survival-kit/?source=nl.

Dr. Mercola provides some simple, common sense action steps including some diet ideas, a list of these dangerous substances to be on the lookout for, and some products that are safe and effective.

Dr Lee’s Health Development Tip

Did you know you can think yourself healthy and that you can also think yourself sick? How about think yourself calm or think yourself into worry and anxiety? Yes, the mind-body connection is very real. And for those who need to have science behind something before they give credence to it…well the verdict is in and science confirms this.

Today’s tip comes from a fantastic book titled Who Switched Off My Brain? by Dr. Caroline Leaf. This is a simple and easy read that should be at your fingertips, whether on your desk or in your library to be used as a manual to detox your thoughts.

It has been known for years that thoughts are electrochemical reactions. Now, where your thoughts come from is a whole different conversation. Your thoughts stimulate emotions which result in an attitude resulting in behavior. Behavior leads to actions, your actions become habits(thought--emotion--attitude--behavior--action--habits). There’s a formula for creating your life…and yes it can go both ways. So are you creating greater health, greater wealth, and greater love/relationships or are you creating the opposite?

The beauty of this is that it is totally up to you. You hold the keys and have the power to create better health, wealth, and love in your life. You are in charge and responsible for your thoughts!

Here is a 13 step process to detox your thoughts. You will benefit tremendously by getting the book mentioned above for more detail to implement these simple steps. Enjoy… Step#1: Consciously control your thoughts—put good stuff in Step#2: Frame your world with your words—words have electromagnetic life forces and influence your world more than you may be aware Step#3: Express your emotion—LET THEM OUT!!! Step#4: Take responsibility and take control—for the good and the bad Step#5: Dream—remember them, write what you remember down in a dream journal Step#6: Think forgiveness—this cleanses and frees the entrapped soul Step#7: Love—listen to your heart, love is the highest energy Step#8: Hug someone—human touch is one of the most essential elements of human development Step#9: Play and laugh—cheapest, easiest, and most effective way to release toxic thoughts Step#10: Exercise—releases the “feel good” class of hormones called endorphins Step#11: Diet—crappy food will affect your brain impacting your thoughts too…imagine that! Step#12: Connect to your Spirituality—you are a spiritual being, we are all spiritual beings…connect in a way that allows you to be connected Step#13: Relax—slow down, “smell the roses”, and move towards being in balance
Go create your day, week, month, year…life!!

 Here are some great gluten-free recipes that the whole family will enjoy for the fall season.

Pumpkin Cream Cheese Cookies

• 1 Cup Canola or Grape Seed Oil (I used Spectrum canola oil)
• 2 cup packed light brown sugar ( I used wholesome brown sugar)
• 4 eggs, lightly beaten (I used Larry Schultz organic)
• 1 Can pumpkin puree
• 1 Tablespoon vanilla extract
• 2 teaspoon cinnamon
• 1/2 teaspoon cloves
• 1 1/2 teaspoon nutmeg
• 1 teaspoon ground ginger
• 2 teaspoon baking powder
• 2 teaspoon baking soda
• 3 1/3 cup of gluten-free multi purpose flour mix (I used Authentic Foods multi blend all purpose gluten free flour)

Preheat oven to 350′F
In a large bowl, combine oil and brown sugar. Mix in the egg and vanilla.
In a small bowl combine the flour, baking powder, baking soda and spices.
Combine the dry ingredients into the wet ingredients, in the large bowl, until blended.
Drop heaping tablespoon mounds of batter on parchment-lined cookie sheets, and bake for about 12 minutes, or until springy to the touch.
Makes 3-4 Dozen Cookies depending on cookie size

Frosting

• 1 8oz package cream cheese (I used Organic Valley)
• ¼ Cup Powdered Sugar
• ¼ Cup Butter
• 1 teaspoon vanilla extract

Place all ingredients into a food processor or blender and mix together until smooth and creamy.

Yam Fries

• 2 Large Yams in a fry cut
• 2 Tbsp Extra Virgin Olive Oil
• 1 tsp Black Pepper
• 1 tsp Sea Salt
• 1 tsp Granulated Garlic

Pre-heat oven to 375 degrees
Cut yams into a fry cut. Place in large bowl.
Add olive oil, salt, pepper and garlic to the fries toss.
Place on baking sheet and bake for 35-45 minutes or until they are crispy on the outside.

Creamy Chicken and Rice Soup

• 1/3 Cup Canola Oil or Grape Seed Oil or Butter (I used canola)
• 1 small onion diced
• 4 Carrots Sliced
• 4 Celery Stocks Sliced
• 1 Bag Frozen Broccoli
• 1 Tbsp Fresh Minced Garlic
• 2 tsp Sea Salt
• 1 tsp Black Ground Pepper

Sautee Vegetables in oil with salt, pepper and garlic until tender.

• 6 Cups Water
• 2 Cups Authentic Foods multi blend flour
• 2 Cups Half and Half or dairy free alternative
• 2 Chicken bouillon cubes
• 3 Chicken Breast Cubed(cook first bake at 350 for 20-30 minutes)
• 1 ½ Cups Dried Rice white, wild or brown (I used white) cook rice stove top in a sauce pan add dried rice and with 4-5 cups water and cook until rice is soft then strain off excess water.

Add Water and bouillon cubes to sautéed vegetables, slowly add flour whisking it in to desired thickness.
Add Half and Half one soup is to desired thickness then add chicken and rice.

Chicken Nuggets

• 1 Family pack of chicken breast cubed
• 1 cup authentic foods multi blend all purpose flour
• 3 Eggs Whisked together
• ½ Box Crispy brown rice by Erewhon
• 1 Tbsp dried Parsley
• 2 tsp Sea Salt
• 1. 2 tsp Granulated Garlic
• 2 tsp Granulated Onion
• ½ tsp Cayenne Pepper
• 1 Cup Canola oil or Grape seed oil (I used Canola)

Pre-heat oven to 350 degrees
Cube Raw chicken breast
You will need 3 medium sized bowls.
In the first bowl place flour in and set aside
In second bowl place whisked eggs and set aside.
In Third Place rice crisp in food processor to crumble then pour into a med bowl.
Add parsley, salt, garlic, onion and cayenne to brown rice crisp and mix together.
1st your going to coat the chicken in flour.
2nd your going to coat the floured chicken in eggs.
3rd your going to the egg covered chicken in brown rice crisp mixture.
Place canola oil or grape seed oil in a Large skillet and heat till about 350 degrees place breaded chicken in oil until golden brown then place golden brown chicken onto a baking sheet and finish baking at 350 degrees for about 15 to 20 minutes until chicken reaches 165 degrees.

Kale is a leafy green vegetable that comes from the same vegetable family as cabbage, collards and brussel sprouts. It is becoming more popular everyday, especially in my household. I could talk about it all day. This superfood is loaded with vitamin C which promotes a healthy immune system and antioxidant protection. One cup of cooked kale = 88% DV of vitamin C. Even more impressive, it is high in vitamin A which is said to promote lung health. Once cup is 192.4% DV. 

It is a great source of fiber with a daily value (DV) of 10.4%. Fiber is said to help lower cholesterol and keep blood sugar levels under control. Kale also powers in the trace mineral Manganese which helps boost energy levels and offers a 27% DV. In addition, it manages to offer a dose of calcium in the mix with one cup equal to 9.4% DV.

This leafy vegetable is a staple in our household. One fast and easy way I incorporate into my family's diet is by smoothie. My one-year-old loves it! Perfect for sippy cups or the husband on the run from fruits and veggies. Our favorite way is our Green Power Smoothie:

 1 serving

• 2 medium sized organic Lacinato Kale leafs
• 1 organic banana
• handful of organic blueberries
• 1/2 cup water

Break or cut up kale into spinach size pieces. Place all ingredients in blender and enjoy! It is as easy as that. Add your own spin with any of the following: whey protein, flax seed, chia seed, or vary the fruit. The banana is what sweetens this smoothie. It is great with mixed berries, dark cherries or peaches.

 Remember kale is part of the dirty dozen. Avoid the 47 plus chemicals and buy organic. To read more about the benefits of kale click on the source below.

Source: The World's Healthiest Foods, whfood.org

You probably already know what keeps you most healthy-
Enough rest: sleep or lack there of is the highest predictor of illness. The recommended amount is at least seven hours a night in most studies. This is for adults. Children need more hours. I found it helpful to remind my children that if you wish to grow you need to sleep. It is mainly at night that growth hormone is released. Lack of sleep affects all of us on many levels-hormonally and immunologically- Lack of sleep makes us crave carbohydrates, gain weight and interferes with our glucose metabolic cycle, putting some at more risk for diabetes. Fatigue creates more stress hormones-which in turn lower the competence of the immune system=you are more likely to catch the illness coming your way.
Wash your hands often. Did you know just plain old soap and water remove 98 percent of the germs? It’s cheap and easy to wash your hands. For sure, wash before eating. If you can’t wash try to avoid touching your face, mouth, nose and eyes. These are the areas a lot of viruses enter our system.
Eat a healthy diet: lots of fruits and vegetables, fresh if you can. Have a balanced diet of proteins, carbohydrates, fiber and enough WATER. Being hydrated helps your whole system work well.

Exercise-the recommendations change---some regular exercise each day. Even a brisk walk to and from your car. If you can get at least 10 minutes with brisk walking 2-3 times a day. You will notice improved health. Try to make exercise easy to do. Park a little farther from your destination to get in some walk time, take the stairs, or add some exercise time by playing with your children.

Recharge your soul  also called stress reduction. In medical school my first lecturer said, “If you have no stress you are probably dead.” As I live longer, I think that is a very true statement. Stress is! Whether you have a happy or trying event, if it changes your routine it adds some stress. We each need time to be quiet and de-clutter our minds. If you do not have 10 minutes of time that you spend restoring “you” each day, consider scheduling twenty minutes for yourself each day. This time is best spent doing something that reinvigorates your soul. That does not usually include watching the news, unless of course your news is happier and less fear filled than mine!
If you get sick with the influenza-go to your nearest Fresh and Natural store to purchase Oscillicoccinum and take as directed. You will be amazed. (Influenza-dry cough, high fever>101, sore throat, headache and/ general body aches)

If you are feeling ill- take time to rest, drink fluids, OJ, chicken noodle soup-and if possible take time off from work. When a coworker comes into the office sick-studies have shown 70 percent of the rest of the office will become ill.
Colds and flu can be the gift that keeps on giving. So wash you hands often, cough or sneeze into your sleeve rather than your hands and take time to heal.

Have more questions about your health? Ask one of our practitioners, send us an e-mail or  
visit our nutrition blog at
freshandnaturalfoods.com/nutritionist-blog.

Dr. Kim Lane, MD is a trained medical technologist and physician. She is board certified in Family Practice and Holistic Medicine. Dr. Lane owns Wellness Lane, LLC, a classical homepathic and health consultation practice. Learn more about Dr. Lane and her practice at www.wellnesslane.org.

Here are some things to think about when trying to answer the cashier’s question of, "Would you like paper or plastic today?"

It takes 14 million trees to produce all the paper bags Americans use in one year. 12 million barrels of oil are used each year to fulfill our plastic bag demand. The production of paper bags produces 70 percent more air pollution than plastic bags, but plastic bags create four times the solid waste. The average family of four uses 1,500 plastic bags each year.

So next time the cashier asks whether you would like paper or plastic proudly answer, "Neither!" and hand them your reusable shopping bag.  You'll be keeping waste out of the landfills and saving natural resources making it a win-win situation.

To help you make the right decision all Fresh and Natural stores are now offering reusable bags for only 99 cents.

Hi Steve! Yes, we get this question a lot! Most good water purifiers take out most of the essential minerals, as does reverse osmosis. We do get a lot of the minerals in our food, if we are eating many fruits and vegetables organically. However, many people do just as you said, supplement with either a liquid minerals or capsules....there are 72 essential minerals we need to get into our bodies and a product called Cellfood is one of them.