We often take great care in what we put in our bodies (food), but don't think twice about what we put on our bodies (products). It is important to recognize that 60% of the product we put on our skin is absorbed into our body. Think about how many personal care products you use a day. Is it five? Ten? On average, we put 126 unique ingredients on our skin daily.

Did you know that the government doesn't require any pre-market testing or health studies for these products? There is no requirement that companies test personal care products for safety before they reach the store shelves. There is a self-policing safety panel, the Cosmetics Ingredients Review, but they have not reviewed more than half of the thousands of ingredients companies use in cosmetics.

When you are using body wash, shampoo, lotion, toothpaste, and makeup, you could be putting toxins into your body. Using these products can increase your risk for cancer as well as cause neurotoxic effects or allergic reactions. Don't be fooled by "natural" products. Only 1% of natural ingredients need to be in the product to be called "natural".

It is best to opt for personal-care products that are based on plant oils instead of petrochemicals, colors derived from natural minerals such as titanium dioxide, fragrances from essential oils, and natural preservatives such as vitamins C and E or grapefruit seed extract. The general rule (which applies to food products and household cleaning products as well) is to buy products with the fewest ingredients. If you don't know what the ingredient is, it's probably a manufactured chemical. Below is a quick look at what synthetic chemicals to avoid commonly found in beauty products.

• Parabens - Parabens are listed as ethyl, methyl, butyl, or propyl in the prefix. Parabens have been linked to weight gain, hormone disruption, and breast cancer. The FDA considers parabens safe, but some research shows that these substances mimic estrogen and can adversely affect testosterone levels and reproductive functioning in men. Look for a company that uses vitamin C or grapeseed extract to preserve their cosmetics.

• Fragrance - Phthalates accumulate in the body's fatty tissue and can remain there for years. Studies have found that nearly 75% of the most popular beauty products have phthalates in them, including perfume, hair-care products, nail polish, and hand lotions. These chemicals are linked to liver damage, birth defects, infertility, and cancer. On the label, it will simply be listed as "fragrance".

• Triclosan - Triclosan is a known irritant.

• Petrochemicals - Petrochemicals include Sodium Lauryl Sulfate (SLS), Polyethylene Glycol (PEG, PPG, Cocoate), Propylene Glycol, and artificial colors.

• Coal tar - Coal tar is listed as FD&C and D&C colors. Made from bituminous coal, these synthetic tints are a common ingredient in hair dyes, dandruff shampoos, and cosmetics. Nearly all coal tar colors have been found to cause cancer in animals. Most have never been tested for safety in people.

Some brands that I like include Dr. Hauschka, Aubrey Organics, Burt's Bees, Jane Iredale, Giovanni, Nutribiotic, Natural Dentist, and Griffin Remedy. However, even buying by the brand is not a sure thing—or the store for that matter. Just because you buy a product at a health food store such as Whole Foods, does not mean it is free of the chemicals mentioned above. Here are some ideas for reducing your toxic exposure:

• Check out Environmental Working Group's Skin Deep Cosmetic Safety Database and type in your product to find out how it rates in terms of toxicity.

• Download a wallet-sized Quick Tips for Safer Cosmetics shopping guide from EWG with a $5 donation. I carry one with me in my purse. It was invaluable when I was first making the transition to go au natural.
  

• Use fewer products. Be mindful when using your personal care products and see what you can use less often or cut out entirely.
  

• Read the ingredient list. Don't just rely on the marketing label that the product is organic or natural. Review the list and decide for yourself.

Are there any products in your bathroom cupboard that you are willing to trade in and go au natural?

Last year my mom was rushed to the emergency room within minutes after taking a drug for a sinus infection. Her doctor said it was unlikely that it was from the medication, despite the fact that the symptoms happened immediately upon taking the first pill. After doing some research, I found many others who had experienced the same side effects. Despite best intentions, doctors, the FDA, and pharmaceutical companies do not have all the answers. You need to watch out for your own best interests.

My mom is not alone. Each year, an estimated two million Americans are hospitalized from adverse reactions to prescription medication and over 100,000 Americans actually die from these drugs. These numbers are on the rise as the 200 billion dollar pharmaceutical industry continues to be one of the richest industries in the world. In 2002, the ten American drug companies listed in Fortune 500 earned $35.9 billion in profits—greater than the profits of the other 490 companies combined. These drug companies had an average net profit of 18.5 percent. The other fortune 500 companies averaged only 3.3 percent. It is interesting to note that the U.S. is one of only two countries (the other being New Zealand) that allows direct to consumer advertising, such as television and prints ads, for pharmaceutical drugs.

Americans are supporting this big business, with the use of medications doubling in the past decade from 7 to 14 prescriptions on average annually per person. The frightening thing is that we are also drugging our children. In recent years, prescription spending rose faster for children than for any other group. Teenage prescription drug abuse is on the rise as well. In 2005, 2.1 million teens abused prescription drugs. Melody Petersen in Our Daily Meds gives a detailed and disturbing account of the influence of pharmaceuticals in this country.

In this country, we tend to accept whatever prescription our doctor gives us, without doing our own research on whether it is right for us to take. There are numerous, serious side effects to many medications. There are also complications with certain medications when taken in conjunction with other prescription drugs. We often do not realize that we feel sick because of the drugs we are taking. In addition, these drugs are often simply masking our symptoms without getting to the root of the problem.

There are even secondary negative effects to consider from prescription medications because they end up in our water supply through improper disposal and bodily discharge. Over 80 percent of waterways tested in the U.S. show traces of common medications such as acetaminophen, hormones, blood pressure medication, codeine, and antibiotics. Studies show these traces of the drugs are impacting aquatic life. The fewer medications we use, the fewer disposed in our environment to impact our health.

We have a false sense of security that if a drug is approved, it must be safe. There have been many drugs removed from the market after they were shown to be fatal. Vioxx, a drug by Merck, was approved by the FDA in 1999. It was marketed as a nonsteroidal anti-inflammatory drug used to treat osteoarthritis and acute pain conditions. Internal studies at Merck showed that Vioxx did not relieve pain any better than the far cheaper over-the-counter ibuprofen options, but Merck still launched and marketed the drug. Within a year after its release, the FDA noted problems with the drug’s side effects, notably heart attacks, cardiac deaths, and strokes, and required Merck to add a warning label. Merck had already identified these issues with the drug—two years before its release.

Vioxx remained on the market, with Merck spending 160 million dollars on advertising in one year. The company did its best to manage the increasing concern for the side effects, even training its sales force on how to “dodge” questions about the growing evidence of cardiovascular incidents related to the drug. Vioxx was finally pulled in 2004 after substantial litigation and media attention. Merck made $2.5 billion in sales revenue during its five years on the market. The gains came at a steep price; worldwide, 100,000 people died from the drug. Unfortunately, Vioxx is not an isolated example. There are many others.

This is not to say that all prescription drugs are inherently bad. There may be a time and place for medication. In fact, in some cases, it may be the most effective solution. For example, rescue medications for serious asthma attacks and severe allergic reactions can be real life-savers. However, the important point is for us to be empowered health consumers and take medications mindfully—this includes prescription drugs as well as over-the-counter medicines. Do the research. Find out about the side effects and pay attention while you are taking the drug to see if you are experiencing any of them.

AskAPatient.com, operated by Consumer Health Resource Group, is a great resource for finding out about side effects that other people have experienced from over 4,000 FDA approved prescription drugs. Ask your doctor and do your own research to find out whether a new drug you have been prescribed will interfere with any other medications you are taking or aggravate any health conditions you have. It is important to realize that even though the chemistry of the drug may be well understood, the chemistry of how it interacts within our bodies vary by individual. Because we each have our own biochemical individuality, there is no set reaction of how a drug will work in your body. It is important to understand that just because a certain medication worked without side effects for a friend or family member, does not mean it will work the same for you.

Before reaching for the medications, try exploring natural ways to take care of health concerns—for you, your family, and even your pets. Natural remedies can often be just as effective without the side effects. For example, exercise in combination with weight loss can reduce the odds of developing diabetes by 58 percent, nearly double the rate of success of diabetes medication (31 percent). There are numerous ideas throughout this book offering natural ways to promote health to reduce the need to turn to prescription drugs.

Your body is an amazing self-healer. Give it the time it needs without reaching for the antibiotics if you feel a sniffle coming on. As Voltaire, a French writer and satirist said, "The art of medicine consists of keeping the patient amused while nature heals the disease." Think twice about putting potentially harmful pills into your body unless you absolutely have to. Research how your condition can be treated naturally and look into all drugs before consuming.

Next time you are given a prescription drug, will you “just say maybe”?

My love affair with a mountain began just over ten years ago when I first moved to the East Bay of San Francisco. As soon as I laid eyes on the 3,849-foot beauty that is Mount Diablo, I knew it was love at first sight. Since that time, I have enjoyed numerous hikes, runs, strolls, and picnics on the mountain. I love watching the colors of the mountain change throughout the year—from lush green in the winter to golden brown in the summer. I enjoy spending time on the mountain alone as well as with friends. I feel lighter and more at peace when I am on the mountain. My love affair is with a mountain. What spot in nature has your heart? Is it a nearby lake, park, beach, or even your own backyard? Think about how it makes you feel when you are there.

In honor of Earth Day, April 22, I wanted to write about how nature is unique and wondrous in that it can give us integral (four quadrant) health. How does your nature spot make you feel in relation to each of the quadrants? For me, the mountain nurtures my body and mind, it can be enjoyed individually or with others, and it connects me to nature and the world.

Mind quadrant—Mount Diablo quiets my mental chatter. I love to find a spot along my hikes and just sit. I listen to the birds chirping and the wind rustling through the trees. We do not realize how loud our lives have become until we hear silence. Noise pollution does affect our health. Mount Diablo encourages me to be still; it brings me great solace. This stillness reduces my stress and lifts my spirit. Without a doubt, Mount Diablo promotes my mental health.

Body quadrant—Mount Diablo promotes my physical health. Its miles of hiking trails provide me with ample variety (woods, grasslands, streams, ponds, deep canyons, and lofty ridges) to get my heart pumping and my muscles building. It gives me fresh, clean air to breathe.

Relationships quadrant—Mount Diablo allows me to have honest connections with people. Conversations with friends are very different on the mountain than they are when dining at a restaurant. We talk more freely and go deeper when we are in nature. Being on the mountain also connects me to the past. Human life on the mountain dates back approximately 10,000 years. The mountain clearly has history that infuses into our souls when we hike the trails or admire its beauty from afar. It reminds us of our interconnectedness to our ancestors, to nature, and to each other.

Environment quadrant—Mount Diablo allows me to connect to nature. It shows me the beauty of the environment. It reminds me that there are inherent benefits to nature outside of how we can exploit it. While I am on the mountain, I have access to seeing over 100 species of animals, 200 species of birds, and 650 species of flowering plants. The oldest rocks identified on the mountain are from 165 million years ago, though the mountain itself is about two million years old.

Earth Day was first observed in 1970 in the United States and is celebrated to remind people of how our habits affect the environment. It is now observed each year on April 22 by 500 million people in 175 countries. The natural world has been altered more rapidly during the last 50 years, and on a vaster scale, than during any other period in human history. Few of California’s grasslands and open spaces have been untouched by humans. For example, plowing, tilling, grazing, mining, and burning have altered the original vegetation of Mount Diablo. Because of this, few native plants have survived. Much of the vegetation on Mount Diablo has been introduced. When we remove the natural systems, we erode our ecological capital.

Mount Diablo is more than just a pretty face. Its presence is also helping to save the planet by reducing the carbon footprint and by producing oxygen. According to Seth Adams, Director of Land Programs at Save Mount Diablo, 50% of the increased carbon in the air is from land conversion from open space to developed areas and agriculture. The amount of carbon that is stored in a park the size of Mount Diablo is the equivalent of removing over 16,000 passenger cars from the road annually! Parklands the size of Mount Diablo also produce approximately 66,000 metric tons of oxygen annually. Open space is more than just a “nice to have”; it is a “must have” if we are to live in a sustainable environment. Our own health and the health of the environment are intricately connected. If our environment is sick, we will be sick. And, if we are sick, our environment will be sick.  

I feel Mount Diablo’s presence daily. I see it out my kitchen window when I am washing dishes, I gaze at a photo of it in my office when I am working at my computer, I view it every time I travel on highway 680, I experience it when I run its trails. I realize that I am not alone in my love affair with Mount Diablo. More than one million people visit the mountain annually. And, of course, there are the lucky ones who live permanently in her midst. These are the mountain lions, bobcats, coyotes, rabbits, snakes, and tarantulas; calliope hummingbirds, sage sparrows, and prairie falcons; manzanitas, sunflowers, and black sage; springs, ponds, and waterfalls. I would never want to take away from my fellow earth inhabitants the splendor of where they live.

Try this week to go to your favorite nature spot (if not physically, then at least in your mind) and thank it for all that it gives you. When you are enjoying your nature spot, think about how many other humans, animals, birds, and plants share it with you. What history do you know about your spot or can you learn about it? Can you identify the flowers and birds? Breathe in the wonder of nature and feel the oneness to the world.

According to the American Institute of Stress, nearly 45% of all adults suffer adverse health effects due to stress and 75 to 90% of all visits to primary care physicians are for stress-related complaints. Long-term effects of stress include high blood pressure, anxiety, insomnia, muscular aches and pains, ulcers, skin rashes, and food intolerances. In addition, stress has been linked to cardiovascular disease, diabetes, digestive system diseases, cancer, and aging.

Stress is not to be taken lightly. It can absolutely affect our health. There is no doubt that what is happening in our mind is affecting our body. The good news is that stress is not what happens to us. It is how we react to the stressors. Two people can be faced with the same stressful event and react differently. This means we have the power to manage our stress. If we can quiet our mind, we can relax our body. The blogs that have been written in the Mind quadrant over the past few months are all about different ways to manage stress. To date, the ideas have been the following:

• Live authentically (Free to Be Me)
• Laugh (You're Laughing Now?)
• Have fun (The Birthday Hat Dare)
• Reclaim control (Don't Suck it Up)
• Take a day off (Productive Unproductiveness)
• Be present (Wish I Were Here)
• Find your passion (Living in the Flow)
• Live mindfully (Losing My Mind(fulness)

For this blog, I wanted to highlight one of the most important ways to reduce stress. It's free, easy, and portable. In fact, it is with us our entire lives. It is our breath. The simple act of breathing can take us out of our sympathetic nervous system response (stress) and put us into our parasympathetic nervous system response (relaxation). In a normal resting state, the average person breathes about 14 to 16 breath cycles per minute. Under stress, this can increase to nearly 30 breath cycles per minute. In a deep relaxed state, it is not uncommon to have as few as 4 to 6 breath cycles in the same time period.

When we are under stress, our breathing tends to be quick and shallow, using the top half of the lungs. The breathing style that produces the greatest relaxation response is that which allows the stomach to expand rather than the upper chest. This is actually how you breathe when you are comfortably asleep. It is known as diaphragmatic or belly breathing. The following steps can guide you to breathe deeply.

• Sit comfortably with your back straight. Put one hand on your chest and the other hand on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale out through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but the hand on your chest should move very little.
• Continue to breathe in through your nose and out through your mouth. In a few deep breaths, you should feel better.

Some people like to count to ten with each exhalation, thinking of nothing but the number as they breathe in and out. Others like to say a mantra as they breathe in and out. For example, "I breathe in peace (calm, health, joy, trust) and I breathe out fear (anger, insecurity, stress). Some simply like to follow the rise and fall of their breath.

The next time you feel your stress level rising, take a time out and breathe. Can you feel the switch in your body and mind from stress to relaxation through the powerful and simple act of breathing?

I'd like to introduce you to my faithful pal, "i". He's very good at keeping me connected. I rely on him tremendously and find it hard to believe there was ever life without him. I spend more time with him than anyone else. When I ask my husband, "Where is ‘i’”?, he knows I am not losing my grammatical skills or waxing philosophical. It means I'm looking for my 4.25" x 2.25" constant companion. "i" is how I endearingly refer to my iPhone. He's here with me now.

As much as I ♥ "i", I'm feeling a bit on information overload at the moment. At our fingertips 24/7, there are beeps, vibrations, and visual notifications that there is something new awaiting our attention. There are numerous conduits of the information—iPhones, Droids, Blackberrys, iPads, and PCs. There are many ways to transmit the information—email, texting, and blogging. And, there are several social media platforms to engage with, such as Facebook, Twitter, LinkedIn, and YouTube.

I'm all for technology, but at what point does it start to take over our lives? Do you find yourself on vacation trying to get just the right photo to post on your Facebook page instead of truly savoring the moment? Do you text (or worse—answer your cell phone!) when you are spending time with a friend or spouse? Do you spend hours on email, taking away time from loved ones? Somehow it seems like it's no longer enough to simply "love the one we're with".

I have one friend who spends miles on his runs crafting witty Facebook status updates. I have another friend who gave up Twitter for Lent. As I'm writing this blog, a friend of mine is spending the day with her boyfriend. In the past four hours she has posted 10 times on Facebook. There were eight check-ins and two photos. I know exactly where my friend was on her date today—where they ate, where they hiked, what bridge they took to get there, and more.

The technological clutter in our lives can be just as damaging to our health as the physical clutter. It can take away from time that could be spent with others and it puts us on overload, compromising the serenity in our lives. What is your technological drug of choice? Is it posting frequently on Facebook, texting constantly, or perusing YouTube?

I have to be honest with you because we're coming clean to each other and facing our technological addictions together. Throughout the writing of this blog, I have deleted 54 emails and sent 23. Each time I get a new email, I get a visual notification at the bottom of my screen that lures me away from the task at hand. I wonder how much faster this blog could have been written if I just turn the notification off and check my emails when I’m done.

I'm not asking you (or myself!) to quit cold turkey, but are there one or two changes you can make to help quiet your mind and nurture quality relationships? Here are some ideas.

• For personal emails, are there distribution lists you can unsubscribe to? Do you really need the daily coupons and marketing announcements from stores or numerous notifications of travel deals? Oftentimes, you have been added to a list without your knowledge. At the bottom of most mass emails, there is an "unsubscribe" link that you can click on.
  

• For work emails, can you ask not to be cc:ed on communications you don't need to be? Oftentimes there is a way to have emails go to a certain folder. Perhaps all newsletters can go straight to a newsletter folder for you to read when you have time. If there is a question that can be asked in person or over the phone, try that for communication so that you don't end up going back and forth in numerous emails.

• Do us all a favor, if you get a chain email, don't forward it to your entire email distribution list. Use discretion on when and to whom you forward it. Make sure it's really funny, poignant, or important. If it's not, take one for humankind and delete it from cyberspace.

• Silence the notification on your cell phone and computer so that you aren't tempted with every email or Facebook update you get. (Yes, I'm talking to myself on this one.)

• When you are with others, leave your cell phone ringer off and put it in your purse or pocket. Make it a table for two, not three. Resist the temptation to do a quick text or answer the phone (unless you think it's an emergency, of course). When it happens to me, it makes me feel like the person I am with is not present with me. If you are with me, be with me. The others can wait.
• When you are on vacation, try to disconnect. See if you can go without email, Facebook, and/or Twitter—even if it's just for a day. You don't even have to be on vacation, try it on a weekend day.

• Ask yourself why you feel the need to be so tied to your _____ (fill in the blank). Is it filling a void? Is it giving you something you are not otherwise getting in your relationships? Are you bored? Is it a compulsion (i.e. the need to have an empty in-box)? Spending some time really thinking about why you are doing it could actually lead to some personal insights.

When your connection with technology is coming from a healthy place and there is balance, that's great. I am a big fan of technology and social media. Facebook has allowed me not only to reconnect with many old friends, but also to keep up with my current friends. I've seen the power of LinkedIn firsthand, with a friend of mine recently getting a job through one of my connections. This is not about technology or social media bashing. It's about finding the balance.

When it gets to the point where it takes over your mind and/or infringes on time with your loved ones, it's time for an intervention. Last night, I was rubbing my husband's head with one hand as he fell asleep because he was feeling stressed. With the other hand, I was emailing. That's when it hit me that maybe I needed to set some boundary limits with "i".

Do you need to set some boundaries with your technology friends to nurture the health in your Mind and Relationships quadrants?