Skin Cancer Awareness Month -Find Out Which Household Items Can Help Detect Skin Cancer

Be proactive, practice safe sunning. . . Sun exposure, early in the morning. . . later in the evening. Yes, you need your vitamin D, supplement with a good fish oil. Your skin will be glad you did!

Sunny Sleevez

May is Skin Cancer Awareness Month and despite sunscreen sales being higher than ever before so are skin cancer rates,  more than two million Americans each year are diagnosed, a number that is rising rapidly. The good news  is it’s also the easiest to cure, if diagnosed and treated early. When allowed to progress, however, skin cancer can result in disfigurement and even death.

No matter where you live or how dark your skin is, you are vulnerable to skin cancer if you spend any time exposed to UV rays; whether they’re from the sun or from tanning beds. Along with taking preventative measures, the best way to prevent the threat of skin cancer is early prevention.

The Skin Cancer Foundation recommends that everyone practice monthly head-to-toe self examination of their skin, so that they can find any new or changing lesions that might be cancerous or precancerous. Skin cancers…

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Hand Full of The Other Super Food

Hand Full of The Other Super Food

Easy way to measure a handful! Check out the variety.

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Blog News-Not Another Greens Blog-Power To The Nuts!

Many times you see “Super Food” listing kale, spinach, turnip and mustard greens, etc, but how many times have you seen the power of the nuts.

I am sure you are already aware of the heart-healthy power of nuts, full of protein and good fats, but these snacks are loaded with other health benefits. Treat yourself to a variety because each nut has it’s own virtues. Just don’t go too nuts, unless your are vegan or vegetarian. These Super foods pack a protein punch, but be aware that they’re high in calories.

One more thing, peanuts are not nuts. Peanuts are legumes. Put them in the bean family.

Let’s look at 5 types of nuts now.

  • Almonds-serving size-23 nuts-calories 163

One of the favorite snacks and most known to lower cholesterol.  They are also packed with more fiber and calcium than any other  nut and are lower in calories than most varieties and an excellent source of vitamin E. Did you think you only get calcium from milk?

  • Walnuts-serving size-14 halves-calories 185

They’re a good source of protein, fiber and magnesium. Why so special? They have a high level of alpha-linolenic acid, a type of brain-boosting omega-3 fatty acid.

  • Cashews-serving size-18 nuts-calories 163

Not a follower of Pop-eye (spinach), you can get almost 10 percent of your daily value of iron in a single serving of cashews.  Compared with other nuts, they’re also a good source of folate and vitamin K, which helps keep bones strong and blood clotting normally.

  • Pine Nuts-serving size-167 nuts, about 1/4 a cup-calories 191

Pine nuts are loaded with manganese, a trace of mineral that help you maintain proper blood sugar levels and metabolize carbohydrates and protein.  Research suggests that the nut’s fatty acids may boost satiety hormones, which can help you feel full.

  • Pecans-serving size 19 halves-calories 196

If you have a man in your life. . .pack these in his lunch!  This Southern specialty is rich in beta-sitosterol, a type of plant sterol found to lower cholesterol as well as contribute to prostate health.

I hope this gave you a little different perspective on the Super-Foods.

Thanks goes to for the featured picture of a easy way to measure your hand full of nuts.  Yes, some of our hands are bigger than others 😉

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Blog News-The Big “C” is Killing More Women Than All Types Of Cancer Combined! What Is IT?. . .

Cardiovascular Diseases. . .surprised? While heart disease for women was a rarity. That fact, took a turn for the worst in the 20th and 21 Century.  What changed. . .we did!  The way we work, eat, sleep, stress, exercise, cope and interact socially .  When will entered the “man’s world” we inherited his dis-ease. The problem here is not that we entered that world, it’s how we function once we are there. I AM WOMAN. . .hear me roar!  We became all things to all people all the time.  We left “self” out of the equation.

Results:  Metabolic Syndrome (X)-Abdominal fat, high blood pressure, high blood sugar, triglycerides, poor HDL/LDL ratio.  A negative impact on our hearts and our overall health.

Fact:  A woman’s risk for coronary artery disease increases after menopause.

Fact:  Heart attack symptoms can be subtle or vague, so women are more likely to delay seeking help.

Should we be worried? . . No! Take action, be proactive.  Dr. William Bilnoski , medical director, cardiology states, ” The time to start worrying about your heart is. . .never! Worry is passive and stressful.  Instead, take positive action steps to maintain and improve your heart health.”

That said, it’s never to late to protect the heart.

Here’s 7- Risk Factors that YOU can control.

  1. Quit Smoking
  2. Exercise Regularly
  3. Limit Alcohol
  4. Control your Blood Pressure
  5. Manage your Cholesterol
  6. Ease Stress
  7. Prevent or Manage Diabetes

Apple or Pear? No, not the fruit. . .Body shape matters.

Women with apple-shaped bodies-larger waists with extra weight around the abs-are at a higher risk of developing diabetes, heart disease and other complications of metabolic syndrome.

Those who have a narrow waist and carry more weight around the hips-pear-shaped-have a lower risk. Since we inherit our body shape, it’s one more reason to take control of the risk factors within our power to change.

You can cut your risk of heart attack in half by adopting healthy changes. Do you have two or more of these conditions, first, consult your health care provider:

  • High BP
  • Elevated fasting blood sugars
  • Extra weight, especially around the waist
  • Abnormal blood lipid(cholesterol)levels

Need a plan?  Email me for a complimentary Healthy Heart Forever Strategy Session. Put in the subject line “Healthy Heart Forever” and I will contact you to set appointment.



Comments are welcome.





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Are You Getting Your Zzzzz? . .Important For Optimal Immune Function

Hey you wake up!  Are you the person in the office that rather take a nap for lunch than eat?  Are you going to bed just before midnight and having to get up at 4:45 am to ready yourself for work the next day? How about needing several cups of espresso to function throughout the day?  OK, can you relate to any of this. . . I bet you can!

You’re not alone.  A recent survey shows that more than 50% of Americans-perhaps as many as 144 million-wish they could get more sleep.

Yes, you do need more sleep, but more than that you need healthy sleep.  Why so?  Healthy sleep supports your immune system.  On the average, an adult should be getting 7-9 hours of sleep per night.  Yes, I’m talking to you. . .who say “I can survive on 4 -5 hours of sleep.”  We are not looking at merely surviving here, we’re looking at thriving with a tremendous sense of well-being, a renewed enjoyment of life.

If you are sleeping less than 5 hours per night, you are probably not getting into your deep sleep or what’s called “delta” sleep.

What happens in “delta” sleep? Deep sleep is the most valuable phase of sleep because it restores and rejuvenates your entire body.  In fact;

  • Natural immune-system chemicals increase
  • Secretion of a growth hormone is at its highest
  • Blood supply to the muscles is increased, creating a recovery period for the body
  • Metabolic activity is lowest, providing an opportunity for healthy tissue growth and repair
  • Time for the brain to re-balance hormones

Psst. .  are you still awake?. . . remember the first part of this article I talked about wanting sleep over lunch. . .well, that was me over a year ago!  Ah, sweet sleep!

My problem, adrenal fatigue.  That’s what stress and burning the candle at both ends will do for you.  Re-evaluation of priorities and adjustments were the  order of the day, weeks and months. ;-). OK, nothing happens over night.

Now I wake up refreshed, re-energized and renewed ready to face a new day.  Guess what. . .now I rather eat lunch than sleep!

Healthy Sleep Tips

  • StAvoid watching the clock if you can’t sleep, in fact cover it if it’s kind with the glowing light
  • Avoid working in bed (i.e. Facebook, instant messaging, email) this can wait until morning, yes you midnight bloggers
  • Avoid eating heavy meals within 2-3 hours before bedtime, (a light snack from a protein  source), may help you to sleep through the night
  • Try relaxation methods (i.e deep breathing exercises, warm bath, light reading)
  • Keep your bedroom as clean, quiet and dark as possible, invest in an eye mask if your sleeping partner needs a nightlight
  • Avoid a daytime nap
  • Drink one less caffeinated beverage a day
  • Stop using tobacco
  • Stop work or other stressful activities at least one hour before bedtime to let your body know that it’s time to go to sleep

Start tonight. . .your body will thank you!





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Metallic Taste In My Mouth

FAQ: Q. I have been cancer free for a year now, but I still have a metallic taste in my mouth, is there anything I can do to change this?

A: It’s possible. Some women report changes in their sense of taste during and after chemotherapy, probably to the sensitive cells on the tongue from chemotherapy. If you are a year or more in remission, you could have deficiencies in zinc, niacin and vitamin A. So a good multivitamin and mineral supplement tailored to your needs may help. Drink plenty of water.

Suggestion for Morning Ritual:

1. Gently use a tongue scraper to scrape the tongue before you eat.
2. Drink a glass 4-8 oz. of warm water with the juice of a half of lemon.

The gentle scraping cleanses the tongue of overnight accumulation of dead cells and bacteria. The lemon water clears the mucus out of the system and alkaline the body.

A word of caution: Lemon may interfere with some medications, so when in doubt, check it out.

You have a question that begs an answer. . . Ask Linda Ray.

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Shades of Gray. . . Or Black and White

News Flash. . . there has only been  one PREFECT person that walked this earth and if you are not the Son of God, I can safely say it’s not you or me.

Let’s be prefect in our imperfection.

Shades of Gray or Black and White, will cover a series of topics on physical, mental and emotional health, food, relationships, mind and body awareness.

What might be great for one person; could be a bad idea for the overall health of another.

The focus is on helping you to stay cancer free and gain optimum health and vitality.

It might come in the form of articles, FAQ’s,videos or quotes. Sometime a new post will be on my Facebook Page: En Pointe Health TM. This information is to educate and entertain.

I invite you to make comments, give suggestions and ask questions.

Stay tuned in! More in the coming weeks!
Linda Raymond

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10- Super Foods. . . To Improve Your Health

Did you know. . .  if you eat food  that your body doesn’t recognize  as fuel to operate on, it will most likely be transferred and stored in your fat cells as toxic waste.  If it was created in a lab or made in “a plant” your body will thank you to do without.

Okay, here are 10-Super Foods that will feed your cells and improve your health.

  1. Sweet Potatoes-They’re one of the best vegetable you can eat. this root vegetable is loaded with carotenoids, vitamin C, potassium, and fiber. Bake them, the natural sugar will satisfy your taste buds. Sprinkle a little cinnamon, cloves, nutmeg or for a savory treat, cumin, coriander, smoke paprika, chili.
  2. Mangoes-One medium mango supplies 100% of a days. vitamin C,  potassium, 3 grams of fiber, and one-third of a day’s vitamin A, may help lower your blood pressure.
  3. Unsweetened Greek Yogurt-Non-fat plain add your own favorite organic berries or banana. Sprinkle some walnut or almond pieces for added omega 3. Bonus: Less liquid, twice as much protein. So 6 ounces of this treat yields 18 grams of protein, not counting the added nuts.
  4. Broccoli/Brussels Sprout-2 for 1 same family,lots of vitamin C, carotenoids, vitamin K and folic acid. Steam them just enough so that they are still firm. Squeeze a little lemon juice, and a pinch of sea salt.
  5. Wild Salmon-The omega-3 fats in fatty fish hay help reduce the risk of heart attacks and strokes. Keep those arteries clean.  Wild-caught salmon has lower levels of PCP contaminants than farmed salmon.
  6. Sprouted Grains-Bread-make sure it’s a  Non-GMO product. Hearty, fiber filled trace minerals included.
  7. Black Beans-Rich in protein, iron, magnesium potassium, fiber and zinc. Drain, rinse and toss in your green salad; include them in your vegetable stews and soups or mix with brown rice, quinoa , whole wheat couscous, bulgur or other whole grains.
  8. Watermelon-Packs a punch in the nutrient department. A 2-cup serving has 1/3 of a day’s vitamins A and C, some potassium, a healthy dose of lycopene and only 85 calories.  Buy local smaller carbon footprint.
  9. Butternut Squash-Steam or bake can’t go wrong with this hearty fall gourd. Lots of vitamins A and C. Fiber is also a plus.   Make soup with it add non-fat coconut milk and curry, prefect comfort food.
  10. Leafy Greens-Widen out on these.  Try the power-house variety like collard greens, mustard greens, kale, turnip greens and Swiss chard.  These leafy green are loaded with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein and fiber.  Boost your anti-oxidants and anti-inflammatory properties with garlic  and onion.

These a just a few to start off with.  Do you have a favorite?  Let me know you thoughts.

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Your life is yo…

Your life is your message-Suzanne Evans

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Accessing the Power of Gratitude

The practice of gratitude as a tool for happiness has been in the mainstream for years. Long-term studies support gratitude’s effectiveness, suggesting that a positive, appreciative attitude contributes to greater success in work, greater health, peak performance in sports and business, a higher sense of well-being, and a faster rate of recovery from surgery.

But while we may acknowledge gratitude’s many benefits, it still can be difficult to sustain. So many of us are trained to notice what is broken, undone or lacking in our lives. And for gratitude to meet its full healing potential in our lives, it needs to become more than just a Thanksgiving word. We have to learn a new way of looking at things, a new habit. And that can take some time or not, it all depends upon you.

That’s why practicing gratitude makes so much sense. When we practice giving thanks for all we have, instead of complaining about what we lack, we give ourselves the chance to see all of life as an opportunity and a blessing.

Remember that gratitude isn’t a blindly optimistic approach in which the bad things in life are whitewashed or ignored. It’s more a matter of where we put our focus and attention. Pain and injustice exist in this world, but when we focus on the gifts of life, we gain a feeling of well-being.

What we put our focus on grows. Gratitude balances us and gives us hope. The more we are thankful, the more things that we are grateful for show up in our lives.

There are many things to be grateful for: my grandson’s smiling face, colorful autumn leaves, legs that work, friends who listen and really hear, chocolate, did I say chocolate? 😉 , apples, fresh eggs, a warm coat, the ability to read, roses, my health. What’s on your list?

Some Ways to Practice Gratitude

• Keep a gratitude journal in which you list things for which you are thankful. You can make daily, weekly or monthly lists. Greater frequency may be better for creating a new habit, but just keeping that journal where you can see it will remind you to think in a grateful way. Make it part of your nighttime routine. Every night before putting head to pillow, write down 3-5 things you are grateful for. You’ll end your day on a positive note and in the morning, you just might have a smile on your face! Another day to be grateful!

• Make a gratitude collage by drawing or pasting pictures.

• Practice gratitude around the dinner table.

• Make a game of finding the hidden blessing in a challenging situation.

• When you feel like complaining, make a gratitude list instead. You may be amazed by how much better you feel.

• Notice how gratitude is impacting your life. Write about it, sing about it, and express thanks for gratitude.

As you practice, an inner shift begins to occur, and you may be delighted to discover how content and hopeful you are feeling. That sense of fulfillment is gratitude at work.

What did you think about this article? Like this.

Please leave a comment.

Linda Ray, Holistic Health Coach

I AM Woman Health & Wellness Coaching

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