CW Vol 2 Ed. 23 - The Sun, Your Skin & What They’re Not Telling You
“More sunscreen use has not resulted in fewer melanomas. In fact, melanoma rates have increased—because we're ignoring internal health and toxin exposure as major causes.”
— Dr. Leigh Erin Connealy, via Instagram (2025)
What If the Sun Isn’t the Enemy?
We’ve all heard it: “Avoid the sun. Wear sunscreen. Protect your skin.” But what if that advice misses the mark?
Doctors like Dr. Joseph Mercola and Dr. Leigh Erin Connealy argue that the rising rates of skin cancer may not be caused by sunlight alone—but by what we put on our skin, what we eat, and how our bodies are functioning internally.
Dr. Connealy reminds us that sunlight, in moderation, is essential for immune health, vitamin D production, mood, and hormone balance. And Dr. Mercola goes further: our diet—especially one high in seed oils—could be making us more prone to sun damage.
🛢️ Sunscreen: What’s In It—and What It’s Doing
Everything you put on your skin is absorbed into your bloodstream. So let’s look closer at this cocktail of lab-made chemicals, most of which are derived from petrochemicals (refined from crude oil) or synthetic fragrance compounds.
Listed below are the most common offenders.
Ingredients to Be Cautious Of, Its Common Use and Why Experts Warn Against It
Oxybenzone: Chemical UV filter. Linked to hormone disruption; penetrates skin easily.
Octinoxate: UVB absorber. Hormone-disrupting effects and is toxic to marine life.
Homosalate: UVB filter. Allows other harmful chemicals to penetrate deeper into the skin.
Avobenzone: UVA filter. Breaks down quickly in sunlight - often forming free radicals.
Fragrance / Parfum: A mix of secret chemicals (often including phthalates.) Can trigger allergies, disrupt hormones.
Parabens: Used as preservatives. Linked to estrogenic activity and possible cancer risk.
Did you know? Most chemical sunscreen ingredients were developed in the 1950s–1980s, before long-term safety testing on hormone disruption or environmental effects was required.
🥗 The SAD Truth About the Standard American Diet
The Standard American Diet (SAD) is high in sugar, refined carbs, seed oils, and ultra-processed food. According to Dr. Mercola, these oils—like soybean, corn, and canola—embed themselves in your skin's fatty tissues and make you more likely to burn when exposed to sunlight.
Dr. Connealy links poor diet with chronic inflammation, hormone imbalance, and weakened cellular defense—perfect conditions for cancer to grow.
How do you protect yourself from the inside out?
✅ Eat antioxidant-rich vegetables and berries.
✅ Replace seed oils with healthy fats (olive oil, coconut oil, grass-fed butter.)
✅ Prioritize protein and fiber over sugar and starch.
✅ Support your liver’s detox pathways (e.g. leafy greens, dandelion, beets, broccoli, cauliflower and brussels sprouts.)
Tips for Protecting Your Skin From the Sun:
Sunlight in moderation is good—don’t fear it, but don’t burn!
Opt for physical barriers such as hats, sunglasses, clothing.
When purchasing sunscreen, look for:
Micronized Zinc Oxide (at least 20%)
Non-Nano Zinc Oxide
Broad-Spectrum Protection against both
UVA (aging) and UVB (burning) rays
Fragrance Free
Free of Seed Oils (oils like sunflower, soybean or canola)
Improve your diet to reduce inflammation and protect your skin!
View this Newsletter and links to resources here!
Go to www.incidecoder.com to research ingredients!
6/4/2025
CW Vol 2 Ed. 22 - The Mineral You’re Missing: Why Magnesium Matters
For the job site, the office, and home—magnesium is a powerhouse nutrient you shouldn’t overlook. Whether you’re lifting rebar, managing logistics, or juggling work and family, magnesium plays a critical role in keeping your body and mind functioning at their best. Yet most Americans don’t get enough of it—and deficiency can quietly affect energy, sleep, focus, heart health and even mental health.
What Magnesium Does
Magnesium supports:
Muscle and nerve function (important for job performance and recovery),
Bone strength (especially critical in physical labor),
Heart rhythm and blood pressure,
Mood, stress response, and sleep; and
Cognitive clarity and memory.
Dr. Leigh Erin Connealy, a leading integrative physician, emphasizes magnesium’s essential role in mental wellness, immune strength, and disease prevention. She explains how it:
Regulates cortisol (your stress hormone),
Supports GABA, a neurotransmitter that calms the nervous system,
Fuels your cells with ATP, essential for brain energy,
Plays a role in cancer prevention by maintaining healthy cellular function and DNA repair.
She frequently recommends magnesium as part of a personalized wellness plan, especially for patients with anxiety, poor sleep, or high inflammation.
💧 Bath & Foot Soaks: Natural Stress Relief
Topical magnesium is a powerful and easy way to support relaxation. Dr. Connealy recommends magnesium baths or foot soaks as an effective method to absorb magnesium transdermally (through the skin), particularly for those dealing with stress, muscle fatigue or trouble sleeping.
Try This:
Bath: Add 1–2 cups of Epsom salt (magnesium sulfate) to warm water and soak for 20 minutes.
Foot Soak: Add ½ cup to a basin of warm water for a 15-minute calming ritual after a long day.
Magnesium Lotion: Products like Earthley’s Good Night Lotion combine magnesium chloride with soothing ingredients like shea butter and lavender to promote restful sleep and ease muscle tension—especially helpful for construction workers and busy people alike.
Types of Magnesium
And what they are best used for:
Magnesium Glycinate: Anxiety, sleep, muscle recovery. Gentle and calming—great for restful sleep and mental wellness.
Magnesium Citrate: Constipation, digestion. Can have a laxative effect.
Magnesium Malate: Fatigue, muscle pain, energy. Helps with chronic soreness or burnout.
Magnesium Threonate: Focus, memory, brain fog. Crosses blood-brain barrier—supports cognitive health.
Magnesium Sulfate (Epsom Salt): Baths & foot soaks. Absorbed through skin or muscle relaxation and stress relief.
Magnesium Chloride: Topical sprays, soaks or lotions. Absorbed through skin for muscle relaxation and stress relief
How much? Dr. Connealy typically recommends 400–700 mg/day of elemental magnesium, with up to 1,000 mg/day used therapeutically under supervision, especially for patients with cancer, adrenal fatigue, or chronic stress. Higher doses are often split into 2–3 servings to improve absorption and reduce side effects. Her guidelines reflect functional medicine practices and are generally higher than the standard NIH recommendations. Work with your healthcare provider to determine the right amount for your individual needs.
Quality Supplements Matter!
Not all supplements are created equal—some contain fillers, low-quality forms, or inaccurate labeling. That’s where Supp.co helps.
🔍 Supp.co is a science-based tool (currently in Beta) that lets you:
• Check brand purity and potency
• See if a product is third-party tested
• Access user reviews and research links
Try it at www.supp.co—it’s free during Beta testing, as of the date of publication of this Newsletter!
View this Newsletter and links to resources here!
Or use these links to learn more:
How does magnesium help prevent Cancer? Read this.
Great discussion between Dr. Connealy and JJ Virgin on nutritional principles! Listen here.
5/22/2025
CW Vol 2 Ed. 21 - In Honor of Memorial Day: Remember, Gather, Nourish
As we approach Memorial Day, we pause to honor the men and women who gave their lives in service to our country. It’s a time for remembrance, for gratitude—and for many of us, a time to gather with family and friends to share stories, meals, and moments that matter.
🔪 Prep Like a Pro: Let it Rest
🧄 Garlic & 🧅 Onions:
After chopping, let them rest for 10 minutes before cooking. This gives time for beneficial enzymes to activate—maximizing flavor and supporting heart and immune health.
Mushrooms:
Let sliced mushrooms sit for at least 5 minutes before cooking to help preserve antioxidant power.
Timing is Everything: Salt Early, Herbs Late
Salt onions and peppers at the start of cooking. It draws out water and encourages caramelization, not sogginess.
Add fresh herbs (like basil or parsley) at the end for a burst of flavor and preserved nutrients.
Use woody herbs (like rosemary or thyme) early to deepen the flavor throughout the dish.
🔥 For the Grill Masters
Marinate meats for 30+ minutes—especially in citrus, vinegar, or herbs. Not only does it improve taste, it may reduce harmful compounds formed by high-heat grilling.
Flip meats often for even cooking and less charring (no, it doesn’t dry it out!).
Grill colorful vegetables—zucchini, corn, peppers, mushrooms. Toss with olive oil, salt, and pepper for simple sides that shine.
Grill safety tip: Avoid wire grill brushes—loose bristles can stick to food and cause serious injury if swallowed. Use a bristle-free or wooden scraper instead.
🥗 Fresh Touches for Family Tables
Use citrus zest in marinades or dressings—it wakes up flavor and adds antioxidants.
Toast your spices before using: Just add them to a dry pan over medium heat for 30–60 seconds, stirring constantly until fragrant. This wakes up their natural oils and makes them more flavorful. Be careful not to burn them—when they smell amazing, they’re ready!
Soak raw red onion slices in vinegar or cold water for 10 minutes to mellow the bite.
Cool roasted veggies or grains before mixing with greens—no one wants a wilted salad.
Backyard BBQ Hero: Clean Ranch from Scratch!
You’ll be surprised how easy (and delicious) it is to make your own ranch dressing at home—without the seed oils, preservatives, or mystery ingredients found in most store-bought versions. This clean, creamy version is perfect for dipping fresh veggies, drizzling on salads, or serving with grilled meats.
RANCH DRESSING RECIPE
Ingredients:
¾ cup sour cream (or full-fat Greek yogurt)
¼ cup mayo (or avocado oil mayo, look for clean brands like Primal Kitchen)
1–2 tablespoons fresh lemon juice
1 teaspoon apple cider vinegar
1 clove garlic, minced or grated
2 teaspoons dried dill (or 2 Tbsp fresh)
1 teaspoon dried parsley
½ teaspoon onion powder
Sea salt & black pepper to taste
Optional: water to thin
Directions:
Whisk all ingredients together in a bowl until smooth. Chill for 30 minutes to let the flavors meld. Keeps in the fridge for up to 5 days. No seed oils, no fillers—just clean, delicious flavor.
View this Newsletter here!
5/21/2025
CW Vol 2 Ed. 20 - Food Is Medicine: Fresh from the Farm for Body and Soul
Working in construction across Maine comes with long hours, tough weather, and physically demanding work. That’s why how we fuel our bodies matters. One of the best ways to support your strength, stamina, and overall health is by eating fresh, seasonal foods — the kind you’ll find at your local farmers’ market or through a Community Supported Agriculture (CSA) share.
What is a CSA?
CSA stands for Community Supported Agriculture — a model where you "subscribe" to a local farm by purchasing a share of the harvest. In return, you receive a box of seasonal produce (and sometimes eggs, meat, or bread) each week or biweekly. It's a win-win: you get farm-fresh food, and your local farmers get the support they need to thrive.
Want to explore CSA options? Visit MOFGA's CSA Directory to find farms near you.
Whether you're starting your day before sunrise or heading home after a long shift, choosing nutrient-rich food helps restore energy, reduce inflammation, and support immune health. It’s simple, powerful medicine — grown right here in Maine.
Farmers’ Markets: More Than Just Groceries
Farmers’ markets offer more than fresh food — they’re a place to connect with your community, try new recipes, and support local businesses. You’ll find everything from leafy greens and berries to artisan cheeses, local meats, baked goods, and herbal products.
Maine has dozens of markets running from spring through fall. Browse by day or region using the Maine Federation of Farmers' Markets directory. If you work across town lines or travel for work, there's likely a market along your route home.
In New Hampshire? Try VisitNH’s market guide.
The Joy of Cooking Together
Picking up a fresh box of produce can spark something special — a meal made together. Whether it's your partner, kids, grown-up children, cousins, or neighbors, preparing food with others fosters connection and care.
Grill fresh corn after a long day. Toss a salad from your CSA greens. Roast root vegetables for Sunday dinner. These moments can be grounding and joyful — a small ritual that says, "I care about you, and I care about what we eat."
Why Local Matters
Supporting local farms:
Keeps money in Maine communities.
Preserves working farmland and open space.
Reduces environmental impact.
Ensures you get food at peak nutrition and flavor.
Eating this way also builds resilience — in your health, your family routines, and in the communities you live and work in.
Food is Medicine — for your body, your mind, and your community.
Explore a market, join a CSA, and discover the difference fresh, local food can make.
🛒 No time for a farmers’ market? Hannaford supermarkets often carry local produce too — just look for the “Local” tags in store!
🍓 Farmers’ Market Tip: For those of you near Freeport on a Thursday afternoon, stop by the Yarmouth Farmers’ Market (Memorial Green, 3–6 p.m.). Along with beautiful produce, you’ll find local meats, baked goods, herbal teas, and live music. It's a great way to unwind after work or pick up ingredients for dinner that night.
View this Newsletter and links to resources here!
Or use these links to find a farmer’s market near you:
5/14/2025
CW Vol 2. Ed. 13 - What Are Oxalates, and Why Do They Matter? Part 3 of a 3 Part Series
Choose Low-Oxalate Options
Swap high-oxalate options for safer alternatives like arugula, cabbage, meats, eggs, or dairy. Norton challenges plant-heavy diets, asserting, “You don’t need plants to thrive—our bodies can flourish without overloading on oxalates.” She notes that foods like spinach and almonds often do more harm than good due to their oxalate content. “It’s about rethinking what ‘healthy’ means,” she explains, and her website (sallyknorton.com) provides free, comprehensive food lists to guide your choices.
Cook to Cut
Boiling reduces oxalates by up to 50% in high-oxalate greens—discard the cooking water to remove what’s leached out. Norton calls this “a simple fix with big impact,” noting that oxalates are water-soluble and escape into the pot. She cites studies showing boiling spinach or Swiss chard can slash oxalate levels significantly. “Don’t sip that broth, though,” she warns, as it contains the problem you just cooked out.
Pair With Calcium
Combine high-oxalate foods with calcium-rich choices like milk, yogurt, or cheese to bind oxalates in the gut, limiting absorption. Norton labels this “a natural detox trick,” explaining that calcium and oxalates form insoluble crystals that are excreted. “It’s like giving oxalates a chaperone to escort them out,” she says. Norton stresses timing: “The calcium has to be there at the same meal—later won’t cut it.”
Hydrate Well
Aim for 2-3 liters of water daily to flush oxalates through your urine, reducing crystal formation risk. Norton emphasizes, “Water is your kidney’s best friend—it’s the simplest way to keep oxalates moving out.” Adding lemon juice helps—its citrate dissolves crystals, offering extra protection. “Think of citrate as a crystal-buster,” she says, recommending a squeeze in every glass.
Go Gradually - Avoid Oxalate Dumping
Dropping oxalates too quickly can trigger “dumping,” where stored crystals release, causing fatigue, muscle pain, or rashes. Norton warns, “Your body’s been hoarding this stuff for years—don’t shock it.” She advises reducing intake by 5-10% weekly to adjust smoothly. “Slow and steady prevents the shock,” she says, suggesting you start with one food, like cutting back on spinach smoothies or having milk with that piece of dark chocolate!
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/26/2025
CW Vol 2. Ed. 12 - What Are Oxalates, and Why Do They Matter? Part 2 of a 3 Part Series
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. But there’s more: joint pain, fatigue, brain fog, digestive discomfort, and even persistent hiccups can signal trouble. Norton explains that these effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
High-Oxalate Foods
Some of our favorite foods are oxalate powerhouses, often disguised as health heroes. Here’s a rundown:
Spinach: 755 mg per half-cup cooked—a nutritional star with a hidden edge.
Almonds: 122 mg per ounce (about 22 nuts)—a small handful adds up fast.
Beets: 152 mg per cup—vibrant but oxalate-rich.
Chocolate: 110-140 mg per 50g of dark chocolate—a bittersweet reality.
Rhubarb: 370 mg per half-cup—a potent source to enjoy sparingly.
Black Tea: 8-12 mg per 1 cup brewed for 8-10 minutes, there are only 2-3 mg per cup of coffee!
Other notables include Swiss chard, potatoes, soy, blackberries, and spices like turmeric. Norton points out that modern diets heavy in these foods can push oxalate levels higher than our bodies handle well.
Daily Oxalate Limits
What’s a safe oxalate intake? Experts recommend staying below 100-150 mg per day for most people. Sally Norton suggests 50-60 mg for those prone to issues like kidney stones. For perspective, the average diet ranges from 70-150 mg daily, often boosted by tea consumption. Over 250 mg daily? That’s when risks rise! A single serving of spinach could tip you over, so moderation is key.
Are Oxalates an Issue for You?
There is no single pattern of symptoms that identifies oxalate toxicity, everyone has their own unique set of reactions to over-exposure to oxalates. But there are patterns of symptoms that are often associated with oxalate toxicity. If you have ever had kidney stones, or if you have three or more of the following problems, you may benefit from lowering your oxalate consumption:
Kidney infections.
GI problems, or have had GI surgery, especially colon re-sectioning and gastric by-pass.
You have pain that comes and goes without obvious cause, or that affects different body parts on different days.
You have pain or weakness in the arms, hands, legs, or feet.
You have back stiffness or pain.
Your urine is frequently cloudy or hazy looking.
You don’t sleep well or are tired a lot.
You have other brain function problems: brain fog, cognitive losses, mental fatigue.
You have incomplete recovery from injury or surgery.
You tend to have disappointing responses to both conventional and alternative therapies.
You eat one or more high-oxalate foods daily.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/19/25
CW Vol 2. Ed. 11 - What Are Oxalates, and Why Do They Matter? Part 1 of a 3 Part Series
Oxalates Defined
Oxalates, or oxalic acid, are naturally occurring substances in plants that bind to minerals like calcium, forming crystals. Sally Norton, a prominent expert in oxalate poisoning and author of Toxic Superfoods, describes them as “chemical toxins hidden in many popular foods.” Your body produces some oxalates during metabolism, but dietary sources often contribute the most. Fun fact: that can of Bar Keepers Friend cleaner under your sink? It’s oxalic acid in concentrated form—effective for stains, but wear gloves when using it, as it’s harsh on skin!
A Look Back: Oxalates Before 1900
Oxalates have been part of human awareness for centuries. In 1764, Swedish chemist Carl Wilhelm Scheele first isolated oxalic acid from sorrel, a leafy green packed with this compound. By the 19th century, scientists began connecting oxalates to health concerns. An 1842 study published in The Lancet identified oxalate crystals in urine, pointing to their role in kidney stone formation—a link that holds true today. Farmers, too, noticed trouble when livestock fell ill after grazing on oxalate-rich plants like beet greens, offering early hints of their effects.
In Britain, a stark example emerged when people ate rhubarb tarts made with the plant’s toxic leaves. These unlucky individuals suffered severe vomiting, abdominal pain, and sometimes death, underscoring oxalates’ potency well before modern research fully grasped their impact. These observations laid critical groundwork for our current understanding.
Why Oxalate Knowledge Matters
In moderation, oxalates are manageable—your body excretes them through urine or stool. But too much can lead to crystals that affect your kidneys or nutrient absorption. Norton notes that our reliance on “superfoods” like spinach may unintentionally increase our oxalate intake.
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. Oxalates lead to a wide range of problems, throughout the body:
Kidney damage
Damage to intestines, may contribute to the development of celiac disease and “leaky gut”
Breathing problems, mucus production, and congestion
Brain problems – sleep, mood, behavior, cognition, organizational ability, autism
Urinary issues and genital pain
Gum and tooth problems
Bone and connective tissue instability
Contributes to aging, and can make you feel old prematurely
Persistent hiccups
Norton explains that the effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/12/2025
CW Vol 1. Ed. 6 - Read the Ingredients!
Metabolic health refers to the body’s ability to maintain optimal levels of blood sugar, fat and energy. It is vital for reducing the risk of chronic diseases like diabetes, heart disease, and obesity.
Insulin Resistance: What Is It and What Role Does It Play? Insulin resistance is a condition in which the cells in your muscles, fat, and liver do not respond effectively to insulin, a hormone that helps regulate blood sugar levels. This leads to higher blood sugar levels and is a key contributor to poor metabolic health and long-term health challenges.
Click here to find more information about improving your metabolic health!
12/04/2024
CW Vol 1. Ed. 5 - Cool Whip or Whipped Cream?
Cool Whip, often marketed as a convenient topping, is composed of hydrogenated oils, high fructose corn syrup, and artificial flavors, making it a highly processed product. These ingredients are far from natural and are linked to concerns about long-term health.
In contrast, real whipped cream contains just a few simple recognizable ingredients: heavy cream and optionally, a bit of sugar or vanilla extract for flavor. Not only does it taste richer and more authentic, but it also aligns with a philosophy of eating whole, minimally processed foods.
Click here to learn more from Courtney Swan of the Realfoodology podcast!
11/26/2024