Peanut Butter Oat Bran Muffins

I woke up this morning craving a big, fluffy muffin. I wasn’t about to waste half a day’s worth of calories on a muffin from Dunkin Donuts or Starbucks, so I took matters into my own hands.

Peanut Butter Oat Bran Muffin

Peanut Butter Oat Bran Muffins

(yields 6 jumbo or 12 regular-sized muffins)

dry ingredients:

  • 2 cups oat bran
  • 1/3 cup NuNaturals Erythritol Crystals (or 1/4 cup sugar)
  • 2 tsp baking powder

wet ingredients:

  • 1 cup milk (I used unsweetened vanilla almond milk)
  • 1 egg
  • 1/4 cup + 1 tbsp smooth peanut butter
  • 1 tbsp maple syrup

Preheat oven to 425 degrees. Line muffin pans with baking cups or spray with nonstick spray. Combine dry ingredients. Whisk together wet ingredients in a separate bowl. Add dry ingredients to the wet ingredients, which will make for an oatmeal-like batter.

muffin batter

Pour batter into muffin pan, and bake for 15-21 minutes, until a toothpick comes out dry (the jumbo-sized muffins require more time). Let muffins cool in pan for 1-2 minutes, then transfer to cooling rack.

PB Oat Bran Muffins

Peanut Butter Oat Bran Muffins on cooling rack

I immediately dug into one for breakfast.

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YUM!! The muffins turned out super moist and not too sweet. I added a smear of butter for some extra fat-action.

Peanut Butter Oat Bran Muffin with butter

With the jumbo muffins clocking in at about 220 calories and the regular-sized at 110, these are definitely a better option than what the coffee shop or bakery has to offer. Not to mention they’re full of healthy peanut-buttery oat-branny deliciousness…!

  • What’s your favorite type of muffin?
  • What’s the deal with these 500-600 calorie muffins?!

10 Ways: be productive.

Do you ever feel like a day, week, or month goes by and you didn’t accomplish much of anything? I often do. Despite my numerous to-do lists, many tasks and responsibilities simply slip through the cracks…mainly because I find one reason or another to put them off. So in order to help overcome my natural tendency to procrastinate, I came up with 10 Ways To Be Productive.

1. Write it down. I’ve said it before and I’ll say it again: writing things down is the best way to turn a dream or idea into a reality. Whatever it is that you’re hoping to accomplish, putting those words onto paper make them much more likely to actually happen. Writing/making a list is also a great way to realize what those things you want to accomplish actually are. I don’t know about you, but sitting in front of a black piece of paper with a pen in my hand pretty much forces me to begin the brainstorming process. And to me, that’s the first step towards being as productive as possible.

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2. Prioritize. We all have a million and one things we’d like to get done on any given day, but the odds of them all getting accomplished are slim. So after you write down what you’d like to accomplish, prioritize them from most important to least important. Ask yourself questions like: What is the most pressing? What will benefit me the most in the long run?

3. Compartmentalize. Like I said, it’s difficult to feel like we’re being productive when there are so many things that need to be done. The key is to take one thing at a time. Focus on the particular task at hand and think about nothing else. Set those other things aside for another time. If you dwell on all of your tasks and responsibilities as a whole, accomplishing them will seem impossible. But if you pick away at them one a time without thinking about the others, it will make the process much more manageable and much less grueling.

4. Set time aside. Whatever it is you’re trying to accomplish - whether it’s planning a dinner with a friend or perfecting your budget - you need to set aside an actual date and time that you’re going to do so. Avoiding setting aside a specific, concrete time is procrastination at its finest. And, as well all know, procrastination is the arch enemy of all things productive. Whether it’s 5 minutes a day or 2 hours a day, every minute you put into a specific goal is one step closer to accomplishing it.

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5. Break it down (over a few days, a month, etc.) Sometimes the main reason we procrastinate is because the thought of trying to complete something all in one sitting is daunting. But, the thing is, the longer you put it off, the more likely you’ll *have* to finish it all in one sitting (if you’ve ever had to write a college paper, you know exactly what I’m talking about). And like I said - every minute you put into something is a step in the right direction. I find that if I break something down over a few days or a week, I’m not only more productive, but the process itself is more enjoyable. Not to mention that I’m usually more pleased with the end result as well.

6. Get a planner, and use it! Refer to #4 and #5.

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7. Find a way to enjoy the process. My pop-pop used to always say “take your time and enjoy it.” That’s such a simple phrase, yet one that we never seem to practice. We’re always rushing from one task to the next trying to get to an end point that may never really come. Instead, find a way to enjoy whatever you may be doing. Light a candle. Drink some tea. Look at the task at hand from a different angle because there is most likely at least some part of it that you can find enjoyment in.

8. SLEEP. I’m thoroughly convinced that our society is suffering from a major sleep debt. Think you can get through the day just fine on 5 hours of sleep and 4 cups of coffee? Just wait and you see how you feel when you get 7-8 hours of sleep. Think of sleep as charging a battery. The longer you charge it up, the more life you’ve got to work with.

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9. Set a cut-off time. This is along the same lines at #4. One of my least favorite things about being a college student was that even when class was over, I knew I had hours upon hours of homework and paper-writing to do. In order to manage that stress while still being productive, I set 5pm as my cut-off time. Yes, a college student who didn’t pull all-nighters does exist. You see, knowing that I had a time where I *had* to shut my books and relax for the rest of the evening actually made me a heck of a lot more productive. I would start my papers earlier because I knew that I’d rather have a week’s worth of free evenings than 48 hours of straight work. And like I mentioned earlier, starting tasks ahead of time usually makes for a better end result.

10. Imagine the end result. You know what I’m talking about. There’s nothing like that euphoric feeling of getting something done. Whether it’s a workout, organizing your room, or finishing a project at work, completing a task(s) is both a relief and an accomplishment. Instead of focusing on how much you don’t feel like doing something, imagine how you’ll feel when it’s done and over with. For me, that’s enough motivation to get the show on the road.

  • Do you struggle with procrastination? How do you combat it?
  • Which of these “10 Ways” do you think is the most important? Anything you’d like to add?

the art of listening.

I know I say this every week, but today was pretty much thee perfect Saturday. There was that perfect balance of relaxing but also being quite productive. And, well, isn’t that what Saturdays are for?

This afternoon I made a batch of Jessica’s Loaded Blueberry Coconut Muffins. Need I say more?

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I made a few slight adjustments to Jessica’s recipe. I subbed NuNaturals Erythritol Crystals for sugar, almond milk for coconut milk, and didn’t add any toppings. I also processed the shredded coconut for a couple of seconds to make it finer. I would’ve preferred it on the chunkier side, but my dad has pretty bad diverticulosis, so the smaller the better when it comes to coconut. Even with the adjustments, these muffins turned out to be simply phenom.

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I enjoyed one straight out of the oven with a big mug of green tea because, well, it’s totally normal for a 23-year-old girl to have tea time by herself.

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Naturally there was some butter-smothering going on.

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Now I demand you to go make these muffins…or at least check out How Sweet It Is for some food porn amazing recipes.

the art of listening.

If you’re anything like me, you have a go-to person when you need to vent, discuss something, or even just tell a funny story. To me, that person is my mom. In fact, reason #593 why I love Momma Meets Health (and also why she’s my best friend) is because she listens to me. I mean, she really listens to me. Honestly, I can barely count the number of people that truly listen to me on one hand. I can’t help but feel like we’ve become such a selfish society, myself included, when it comes to having ourselves heard. I think that one of the healthiest habits we can adopt is to shut up and actually listen.

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Have you ever felt like someone was talking at you, or that you were talking at someone? That’s because…we usually are. I’ll be the first to admit that when someone is talking to me – whether it’s about something important or something trivial – I’m usually thinking about what I’m going to say next. How selfish is that?! Not only is it selfish, but it stands in the way of truly forming meaningful relationships. And considering that cultivating relationships is one of my top 5 aspects of a healthy life, I believe that learning how to listen is crucial.

I’ve already admitted that I’m no expert when it comes to listening to others, but here are some ways I think we should practice becoming better listeners.

1. Stop thinking about what you’re going to say.

This can be hard at first because it’s such a natural habit, but try to consciously tune those thoughts out and hear what the other person is saying. You’d be surprised at how much differently conversations will go. Not to mention that you might actually learn something from the other person.

2. Empathize.

While being able to sympathize is important, I think that being empathetic is much more beneficial. Sometimes this isn’t always possible (especially when someone is going through something that you’ve never experienced), but at least try to put yourself in the other person’s shoes. Truly imagine yourself in their situation, and reflect on how you would be feeling. Not only will this allow you to provide better support for the other person, but once again – you’ll most likely learn things about yourself as well.

3. Don’t speak.

Okay, I’m not saying not to respond at all. But sometimes the best way to listen is to just…listen! When I have something that’s bothering or upsetting me, simply being able to vent makes me feel a million times better; no advice or response needed. That’s where my mom comes in. I can’t even imagine how boring and downright annoying it must be listening to my “issues,” but my mom will sit there and listen to me for as long as it takes. The best part about not speaking and just listening is that when you do go to give some sort of advice, it will most likely be the best advice that you can give because you’ve heard the whole story.

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I really believe that being able to listen is one of the most important social skills we can have. Just think about how much more fruitful and meaningful our relationships would be if we all took a little time to listen to one another! So next time you’re interacting with someone (which, will probably happen within the next few minutes) keep these things in mind. Eventually listening will become a habit – one that I’m pretty sure you’ll never regret.

  • Are you generally a talker or a listener? Be honest!
  • Who is your go-to person when you need to vent or talk about something?

Favorite Things: Summer Edition

Hey loves. Happy Memorial Day! I can honestly say that I’ve been waiting for this weekend for quite a while now. Why? Because it’s the unofficial start of summer! To me, Summer is the perfect time to relax, spend time with friends, and take a few days off from work here and there ;) I also can’t help but love Summer fashion trends (which, Ali did a fab post on the other day). So with the summer season on my mind, I let me share with you some of my Favorite Things: Summer Edition.

French Braids

When I was a kid, I was strangely obsessed with braids. In fact, I would only color the Barbies in my Barbie coloring book that had braids! And as I’ve gotten older, that obsession hasn’t faded (although, I’ll color just about anything now :P). That’s why I’m glad to see that french braids have come back with a vengeance. I’m a huge fan of the classic, long french braid, but I’m also loving all of these side braids going on. Now there’s no excuse for you short-haired ladies to miss out on the french braid lovin’!

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Not only is braiding a super cute look, but it’s gets the hair out of your face and is much quicker to do than a full blow dry. And if you have long hair, taking out the braid will leave you with a fun wavy look!

Coral Nailpolish

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You’re looking at the queen of dark nailpolish. But during the summer I like to take the opportunity to tuck those away and bring out the bright, summery colors. Pastel nailpolish is all the rage right now (which I love) but my favorite is still a gorgeous coral shade.

Gladiator/Strappy Sandals

Glad-Sans were introduced to us a few seasons ago, but this is a trend that I can’t give up on yet.

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The perfect sandal can bring shorts + t-shirt from eh to sass-attack.

Sunglasses

I’m an accessory girl, plain and simple. And sunglasses? They’re in my top 5.

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I recently broke my favorite pair of fake Ray-Bans (RIP), but it gave me the opportunity to snag my new faves.

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While I’m not hating on the big, Nicole Richie style shades, I suggest switching it up a bit this Summer by trying out some new shapes and styles!

Cut-Off Shorts

We’ve all got a pair of jeans that we haven’t worn in years, so why not do some snipping and put those denims to use?

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I got 2 years out of those jeans, and about 3 out of the cut-off version. Why bother spending $60 at Abercrombie & Fitch when you can get the real deal for nada? Trust me…the Daisy Duke isn’t going away anytime soon.

Salad

I don’t know about you, but my appetite changes quite drastically during the warm, Summer months. I want cold, light, and refreshing food…so what’s better than a monster-sized salad?

Cantaloupe

…Same thing goes for fruit, but specifically cantaloupe. I tend to associate cantaloupe with Summer because growing up, that’s when my mom would always have fresh-cut cantaloupe in the fridge. It’s just so juicy and fresh. YUM!

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Ice Cream

Do I really have to explain this one? :) Sometimes I think that ice cream should be a food group of its own…especially during the Summer. I have absolutely no problem eating ice cream multiple times a week, and I most likely will. While I love a good sundae from time to time, my favorite treat is a simple vanilla cone with rainbow sprinkles.

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No Make-Up

…I mean, you’re probably going to sweat or swim it off anyway! Trust me, going sans-make-up is such a refreshing and freeing feeling. There’s just something so real about looking at yourself and others with your natural (and in my case, freckley) face.

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If this is something that’s tough for you, that’s all the more reason to do it. Going a few days without make-up is a great way to force yourself to embrace your natural beauty and boost your self-confidence.

Sunless Tanner

I’ve made it no secret that I’m a huge fan of sunless tans. While I’m not entirely against spending time in the natural sun (with sunscreen, of course) roasting your skin is sooo 2005. There’s no shame in getting a little help from sunless tanner, kay? Kay. St. Tropez and Jergens are hands down my top picks.

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Romp It!

In my mind, the romper is the trend of all trends this season.

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Word to the wise: a good fit is a must when it comes to rompers, so take your time finding the perfect one. And you don’t have to spend your whole paycheck for a good romper; I found both of mine at Marshall’s for less than 15 dollars each!

The BEACH!

Woooo!! Just thinking about the beach puts me a better mood. I can’t think of anything more relaxing than sitting by the ocean and listening to the sound of the waves rolling in. And I may be 23, but homegirl is still all about playing in the ocean…boogie boarding included.

Look, even though we’re all celebrating by barbecuing or going to the beach, let’s not forget the real reason for this holiday. Let’s remember those who have and are serving in the armed forces, and especially those who have died doing so. If it were not for those brave men and women, we would not have the freedoms we have today that we so often take for granted. So in the midst of today’s celebrations, take a second to just be thankful for those who have fought for our nation.

  • What are your favorite Summer foods, trends, and places to visit?
  • What are your plans for this Memorial Day?

Tan Free Tuesday & Southwest Style Quinoa Casserole.

For lunch today I threw together an easy dish of Southwest Style Quinoa Casserole.

southwest quinoa casserole

This was a delicious and filling lunch…especially for after a workout. The casserole included:

  • 1 serving cooked quinoa
  • 1/2 of a cooked chicken breast, cut into bite-sized pieces
  • 1/2 cup frozen pepper & onion stir-fry veggies, defrosted
  • 1/4 cup black beans
  • 1 tbsp Cuban-Style Mojo sauce
  • 1 tbsp coconut oil

There are no instructions for this other than to simply combine all of the ingredients and heat through! Simple as that. Not to mention that these sort of casseroles are a great way to use up leftovers and pack an easy, one-tupperware lunch.

quinoa with black beans, chicken, and veggies

Tan Free Tuesday: Prevention Article Review

Today’s Tan Free Tuesday article review is actually one that my mom found while scanning through Prevention at the doctor’s office. Thanks Mom! :)

Prevention Magazine, June 2010

The article, titled Sunscreens Under Fire, addresses a few of the criticisms that have been brought up about sunscreen. The first topic, which I found to to be the most relevant, was regarding the fact that most sunscreens don’t provide protection from harmful UVA rays.

According to the article, “In a recent study of 13 popular sunscreens, only 5 offered a high degree of UVA protection (though not the highest possible amount); the majority yielded only a medium level. Those are scary findings, considering that UVA accounts for more than 95% of the UV rays we’re exposed to and triggers far more free radicals that lead to wrinkles and brown spots.”

Wait…what?! I don’t know about you, but I find that to be very disheartening. To make sure that you’re getting proper UVA protection, the article recommends making sure your sunscreen contains the following ingredients: avobenzone, Mexoryl, and zinc oxide. Also look for sunscreens that include antioxidants. Here are the sunscreens that Prevention recommends as being safe and effective.

tanning article from Prevention magazine

Another concern that is addressed is whether the ingredients in sunscreen can raise the risk of breast cancer. According to this article, no studies have proven that sunscreen can increase the risk of breast cancer. However, this is an issue that I wouldn’t mind doing some more research on.

Regarding sunscreen possibly leading to a vitamin D deficiancy, the article recommends getting more vitamin D through food sources and supplements. “‘It’s so easy and a whole lot safer than frying your skin in the sun,’ says James Spencer, MD, a clinical professor of dermatology at Mount Sinai School of Medicine.”

To read the full article with more facts and advice when it comes to sun protection, pick up the June issue of Prevention!

[Repinski, K. (2010, June). Sunscreens under fire. Prevention, 62(6), 61-67.]

  • What brand of sunscreen do you usually wear? What SPF?

chicken salad with grapes & walnuts.

For dinner tonight I had chicken salad with grapes and walnuts atop a bowl of romaine.

chicken salad with mayonnaise and Greek yogurt

To make the chicken salad, I combined:

  • 1 1/2 boneless breasts of cooked chicken, cut into bite-sized pieces
  • 1/4 cup seedless grapes, cut in half
  • 1-2 tbsp (15 grams) walnuts, crushed
  • 1 tbsp canola oil mayonnaise
  • 1-2 tbsp plain Greek yogurt
  • a splash of lemon juice
  • 1/4 tsp kosher salt
  • 1/4 tsp sugar (optional)
  • freshly ground pepper (to taste)

chicken salad with grapes and walnuts

chicken salad with grapes, walnuts, atop romaine lettuce

 

downtown date.

Hi dolls! Is it seriously already Monday…?! The weekend flew by, but that’s probably because I had such a great one :) Yesterday I spent the day downtown visiting my friend Sara (who just so happens to be my supervisor at work too, haha). Isn’t she lovely?

You know, I’ve lived outside of Philadelphia all of my life, but the amount of time I spend in the actual city is seriously lacking. I live right near one of the greatest cities in the county, and I really want to start taking advantage of that. Not to mention that with amazing restaurants and specialty food markets on every corner, it’s pretty much foodie-heaven.

We met at her place (which, is in thee most fun/adorable neighborhood) where I also met these little rascals.

First Sara and I headed to her favorite local cafe where we got coffee and caught up for a bit. I ordered an iced coffee.

And then…we were off! Sara showed me around her neighborhood…aka where all of the best shopping is ;) We went in a few amazing thrift stores and walked away with some great finds. I also picked up these fun feather earrings from a store on South Street.

We also stopped at Phileo Yogurt for my very first pimped-out-fro-yo experience.

I must admit that I’ve envied other bloggers for the longest time because these fro-yo joints just don’t seem to exist around me. My exact words to Sara: “Wow, I feel like a real food blogger now!” haha :P My bowl contained peanut butter and cupcake batter yogurts, topped with fresh fruit, cookie dough, and coconut.

This might not seem like the best of flavor combinations, but it was. Trust me.

After some more shopping and meeting up with Sara’s roommate Elya, we headed to an early dinner. We went to Alma de Cuba, which is arguably one of the best restaurants in the city. Elya is actually a server there, so we didn’t need much help deciding what to order. We ended up getting a hodge-podge of appetizers, each of which were to die.

Truffled Guacamole - Guacamole with red onions, chives, black truffles and plantain chips:

plaintain chips - Alma de Cuba

Lobster Ceviche - Pickled coconut and kaffir lime-coconut puree:

Lobster Ceviche - Alma de Cuba

Smoked Marlin Tacos - Iceberg, pickled jalepeno and malanga:

Empanada de Verde - Red kale, manchego cheese and artichoke escabeche:

Empenada's - Alma de Cuba

Yellowtail Kingfish - Yuzu, Thai basil, sweet soy glaze and sichimi togarashi:

Royal Palm Dates - Almond-stuffed dates wrapped in bacon with cabrales blue cheese (my favorite!):

Rainbow Ceviche - Tuna, salmon and black bass marinated in lime juice and jalapeno with roasted sweet potato slices:

We also munched on this killer bread. It was crumbly and sweet, and also happens to be gluten free.

This was hands down some of the best food I’ve ever eaten. If you’re ever in the Philly area, you must go to Alma de Cuba!

We rounded out the day with some even more shopping, and then I headed home. All in all it was a really great day :) I’m definitely going to make it a point to go downtown more often!

  • Have you ever been to Philadelphia?
  • What city(s) do you live near?

 

 

 

 

 

 

 

an ode to writing.

All throughout high school and college, I dreaded the thought of writing papers. The only part of the writing process that I actually enjoyed was when it was finished. Even if I was writing about something that was particularly interesting to me, the fact that it was mandatory and going to be graded sucked the life out of any possible enjoyment or fulfillment that there may have been. The thing is, though - based on my grades - writing is something that I’m not half bad at. Regardless, all I could think about when I graduated from college in December was “I’m never writing again.” And now - here I am - writing every single day and loving it.

Even though I’ve been blogging for a couple of months, I just recently made the realization that I do love writing! In fact, it is easily one of my favorite things to do. Being able to choose what *I* want to write about and knowing that people are actually reading is worlds apart from the reflection papers and thesis’ I wrote during school. Not only do I get to write about what I’m passionate about, but writing itself has become a passion of mine. And, after years of thinking that there wasn’t anything that I was truly good at and passionate about - this was quite an exciting realization for me! Here are a few of the reasons why I truly love writing.

1. It challenges me. Writing isn’t always easy. It forces me to really think through particular topics and find the best way to convey my thoughts. And, now that I’m finished with college, I need that challenge in my life. I feel like writing keeps me on my toes, you know?

2. The thrill that comes when a good topic to write about pops into my head. Normally, this happens at completely random moments in the day. I’ve found that I rarely have to brainstorm topics anymore because they’ll eventually show up on their own.

3. There’s nothing like being in the zone and having the words just flow off my fingers. I’m sure you other writers out there know what I’m talking about! Sometimes writing seems forced, but other times it comes like second nature. I’ve learned to really take advantage of those in the zone times; it’s when I can produce the best material that I have to offer.

4. I feel like I’m continually learning - not just about things I research, but about myself. I can’t even tell you how many times I’ve written a blog post or journal entry where the words on the paper reveal something about me that I hadn’t already known.

5. I can reach and connect with people that I otherwise wouldn’t have, and potentially help them. If my readers can walk away with at least one piece of advice or sense of positivity…well, I can’t think of anything more fulfilling.

6. I get the opportunity to share my voice. We live in a world where there are so many different beliefs, values, ideologies, interests, etc., and sometimes it’s easy to feel caught in the middle. Writing has allowed me to find *my* voice in the midst of everyone else’s. Even if my voice doesn’t make much of an impact, the fact alone that I have the freedom to share it is priceless.

  • Do you consider yourself a writer?
  • What do you love the most about writing?

Tan Free Tuesday: Holey Mole-y!

Hi darlings! I’m glad to hear that you learned a thing or two from the Allure article. Now get ready to learn even more about how to spot potentially dangerous moles. Alex from I Eat Asphalt put together this amazing post to share with you all. Alex actually works at a Dermatology practice, so this lady really knows what she’s talking about! Enjoy =)

Holy Mole-y?

Gracie has provided a ton of great info about the dangers of tanning and sun exposure, but I will be the first one to admit that I did the tanning regime while in high school and college. I’m currently working for a Dermatologist, and let’s just say I’ve been scared into lathering myself with SPF 30 every day… even when working in an office with fluorescent lights. If you are guilty of one too many sunburns, start checking your skin periodically. Changing or irregular moles can be serious and should be evaluated by a dermatologist. Identifying a potentially cancerous mole is as easy as A-B-C-D-E.
A = Asymmetry. If you draw a line through the mole, are the two sides equal?
B = Border. Are the borders uneven or scalloped?
C = Color. Is the mole one solid color, or is it several different shades? Is it brown or has it changed to red?
D = Diameter. Cancerous moles are typically larger than the size of a pencil eraser. Does this mole look larger than other moles?
E = Evolving. Has this mole changed in any way (color, size) or started to bleed or itch?

Okay, so maybe your mole is just a little funny looking but isn’t as bad as the descriptions above. Sun exposure can cause several different types of pre-cancerous and cancerous skin lesions.

A general irregular mole is a Dysplastic Nevus, which is an unusual benign mole that may resemble melanoma. People who have a DN are at an increased risk of developing a skin cancer later in life.

A large, crusty skin lesion is most often an Actinic Keratosis, which develop from chronic sun exposure. AKs develop when ultraviolet light from the sun damages cells in the skin, specifically affecting the keratinocytes which give skin its texture. AKs are the most common pre-cancerous lesion.

The most common type of skin cancer is Basal Cell Carcinoma occurring the basal cells, which line the deepest layer of the epidermis. Nearly all reported basal cells occur on areas of the body that were chronically exposed to the sun, such at the face, neck, back and shoulders. Basal cells often do not resemble other irregular moles and have a separate class of characteristics.

Squamous Cell Carcinoma is the second most common type of skin cancer. SCC arises in the squamous cells that make up most of the skin’s epidermis. Squamous cell carcinomas may occur on all areas of the body, but is most commonly seen in areas with high sun exposure. Here’s a startling fact: Frequent use of tanning beds multiplies the risk of developing a squamous cell by 2.5 times. Squamous cell carcinomas typically appear as a thick, rough, scaly patch that can bleed if irritated.

So let’s say that your dermatologist has identified a suspicious lesion and confirmed the diagnosis with a biopsy. What are your treatment options? Most pre-cancerous and cancerous lesions are removed through a local surgery. These procedures can be completed in the doctor’s office without anesthesia, and often have both short healing times and minimal complications. The only major side effect is scaring from stitches. Several other options exist to treat lesions, which are evaluated based upon the patients past medical history, medications and age.

The only way to prevent these lesions is protective skin measures. This means applying an SPF of at least 15 every day. This will not only help prevent a nasty growth, but will also help to keep you wrinkle free. And that is a beautiful thing my friends.

Sources
Skin Cancer Foundation: http://www.skincancer.org/
American Academy of Dermatology: http://www.aad.org/public/

A HUGE thanks goes out to Alex for this wonderful post. You’re the best, girl! :)

  • Have you ever experienced a strange-looking mole? Did you get it checked out by a doctor?

Tan Free Tuesday: Allure article review

Back when I first began addressing the issue of tanning, my girl Emily (aka my go-to beauty expert) told me that there was an article about tanning in the latest issue of Allure.

The other day I finally picked up a copy and was so excited to see how much great information was provided. I even caught myself highlighting certain phrases a la my college days :P I’m going to do my best to point out what I thought was some of the most interesting and helpful advice provided in the article, titled Sun Haze.


“When ultraviolet rays burn us, they a) suppress the immune system of the skin, weakening its defenses against toxic pollutants, viruses, and bacteria and b) damage or cell’s DNA.”

“SPF numbers don’t tell you anything concerning protection against UVA rays…look for a sunscreen that promises broad-spectrum protection against both UVA and UVB.”

“Never apply less than a teaspoon of sunscreen for the face…aim for at least one tablespoon for each arm and each leg and use even more on the chest and the back. The key is to slather, not just dab.”

‘The sunscreen should be applied thickly enough that it takes about five minutes to sink in…put it on about a half-hour before you go into the sun.”

“The spots we [usually] miss: the back of the neck, ears, lips, hands, upper lip, temples, between the eyes, and the tops of the feet.”

“Sunburns even once a year can increase the risk of melanoma.”

“Let’s put it this way: How bad are cigarettes, mustard gas, and arsenic? Last July, the International Agency for Research on Cancer equated tanning beds to these dangers, and added them to its highest-risk category - unequivocally carcinogenic to humans. ‘One burn in a tanning bed equals 10 to 12 sunburns,’ [David] Bank says.”

“People who use tanning beds before age 30 increase their lifetime risk of melanoma by 75 percent.”

This red box provided what I thought to be some of the most interesting information.

  • The hand lamps in nail salons emit UVA light comparable to that of tanning beds, according to an article in Archives of Dermatology.”
  • Dark skin is susceptible. When melanoma is diagnosed, it tends to be more likely to have dangerously spread in African-American and Hispanic people, a study has shown.”
  • Exercise and caffeine consumption may reduce sun damage, research suggests. These behaviors seem to increase the destruction of UV-injured cells that could otherwise turn cancerous.”
  • Diet may help avert the recurrence of skin cancer. Among people with a history of skin cancer, eating about one ounce of leafy green vegetables per day on average was associated with a 54 percent reduced risk of squamous-cell carcinoma.”

The article also suggested the following skin-care products for sun damage protection/repair.

….I’m personally interested in the Coppertone Sensitive Skin Faces and Skineuticals Sheer Physical UV Defense. The oil and stickiness of sunscreen is what I dislike the most, so I’m glad to see products coming out that are more application-friendly =)

I hope you all found this article helpful! If you want more information feel free to email me, or pick up your own copy of this month’s Allure!

Newman, J. (2010, May). Sun haze. Allure, 114-122. Contributing health experts: David Bank, Linda Franks, David J. Leffell, Ellen Marmur, Robert Schiestl, Ava Shamban, Howard Sobel.

  • Did you learn anything new from that article?
  • Do you wear sunscreen? Be honest! ;)