THE BEST TOXIN-FREE DEODERANT!

Along my health journey I found out about deodorants and how the ingredients in them were dangerous for my body.  Most antiperspirants have aluminum in them, which keeps you from perspiring.  I found out that the aluminum, which is found in most deodorants, are linked to health problems including cancer and Alzheimers.  So my search began for a good toxin-free deodorant.  I tried quite a few, some were better than others, some didn’t work at all, and believe me, there is nothing worse than realizing that the smell of body odor is coming from you.  No fun, I guarantee you!

About a year ago, I tried this toxin-free deodorant from Modere and was hooked!  I tested it over a weekend that I was racing BMX indoors, so if it was going to really work and keep me feeling fresh, this was the weekend for it!  Sure enough – it did an amazing job keeping me fresh!  It is a roll-on and I have to give it a few minutes to dry before I throw on my clothes after applying, but to have found a deodorant that worked is worth it!  This deodorant is safe, effective, and non-toxic.  It is not scented, which I love, so it will not overpower your perfume, if you wear one.  

Every so often, my underarms seem to be more stinky than other times and so I do an underarm detox using bentonite clay and water.  I take 1 tablespoon of bentonite clay and 3-4 tablespoons of water (or you can use apple cider vinegar if you’d like) and spread it like a mask over my underarms.  I leave it on for about 15-20 minutes and then shower it off.  Then I can to weeks and weeks with needing just a bit of deodorant!  It is a miracle worker!  

If you’d like to try out the toxin-free deodorant, you can check it out here and receive $10 off your first order.  

EAT THESE FOR A HEALTHY IMMUNE SYSTEM!

There is truth in the old saying “Let food be your medicine and let medicine be your food”.  Consuming the right types of food in a variety of colors, that are as close as possible to their natural state, will help your body stay strong and able to fight off illness.  

Foods today consist of processed ingredients that are high in fat, sugar, salt and many contain GMOs, hormones, antibiotics, pesticides, herbicides, fungicides and heavy metals.  Consuming these types of food can stress your body which can result in compromised health.  Knowing which types of foods to eat can help you boost your immune system and improve your overall health and well-being.

Eating in a way that strengthens and improves your health is just using good common sense  – if your Grandma wouldn’t recognize it as a food, you shouldn’t eat it.  Following these guidelines will help (Seward 2013, Pollan 2009):  

• Consume foods that will eventually rot, which means they are whole, fresh foods.  Twinkies and Velveeta are not foods.  

• Choose fresh fruits, vegetables and herbs that are organic.  The pesticides, fungicides, herbicides, and fertilizes found in and on produce and dairy foods are toxic and some of them may be carcinogenic.

• Drink fresh and filtered water.  Clean water is essential to keep in good physical and mental health (skip the sugary drinks).

• Eat foods that have fiber – you need about 30-40 grams of fiber a day.  Fiber is readily found in fresh fruits, fresh vegetables, some grains and seeds (like chia and flax).    

• Eating food of all colors will ensure you get the super antioxidants.

• Eat a broad range of complete proteins to make sure you receive enough amino acids.

• Eating organic plant based proteins is essential as well, such as  quinoa, soy, tempeh, tofu, miso and edamame. 

• Drastically reduce or eliminate processed foods such as junk food or fast food, artificial sweeteners, additives like food coloring, dye, and MSG.  If the list of ingredients are over 5 and you cannot pronounce them, it is best to avoid that food.  

• If your Great-Grandmother or Grandmother would not recognize it as a food, you probably should not eat it.  

• Avoid genetically modified organisms (GMOs) that are known to promote allergies.  

• Reduce your white foods like sugar, white breads, white flours, white rice, etc.  HFCS (high fructose corn syrup) should be avoided,  as well as trans-fats or hydrogenated fats.  

• Remember that ingredients are listed in the order of quantity.  If sugar is listed in the top three ingredients, you should probably avoid it since it will have little nutritional value.  

• Add high quality supplements and a probiotic to your diet.  These will help balance a lack of nutrients and the probiotics will add beneficial bacteria to your gut.  Both will support your immune system and the probiotic will also help your mental health because healthy gut bacteria is used in the development of neurotransmitters such as dopamine and serotonin.  

• When you are stressed, make sure to replenish your body with vitamins, minerals, and vitamin B which are lost during a stress cycle. 

• Cook foods by steaming or baking instead of frying or grilling (a tough one, I know, since grilling can exposure you to potential carcinogens).

• Choose as much locally grown, organic, free-range, grass-fed/grass-finished, humanely produced food as possible.  

QUICK, SIMPLE TIPS TO HELP YOU STOP OVEREATING

Have you ever eaten a meal standing up, while watching TV or even while working?  Chances are that you have and when you do this, overeating tends to happen.  Now, you may not intend to overeat, but when you are not paying attention to what you are eating, it is easy to do.

Becoming mindful of your meal is an easy way to know when you are full and to stop overeating.   It all starts in your head.  The hypothalamus is the area of your brain that produces the hunger hormones as well as registering emotional feelings in the brain.  When you eat, the brain receives calming messages and the body starts to sense that it is full and becomes more relaxed.  There is a very powerful connection between mind and body.

Mindfulness is about being aware, being present and in the moment in a nonjudgemental way.  You can do this during any type of exercise or experience, including eating.  When you are mindfully eating, you increase your awareness to the eating experience and experience your food more intensely, therefore receiving the signal that your body is “full” in a more timely manner.  

Some questions to ask yourself if you are eating mindfully: (Albers 2008)

1. Do I eat even when I’m full?

2. Do I continue to snack until I feel bloated and uncomfortable?

3. Do I mindlessly snack on foods I don’t like, just because they are available?

4. Do I “zone-out” when I eat?

5. Do I forget or not even notice how a food smells, tastes, or feels when I eat it?

6. Do I eat when I feel anxious?

7. Do I often multitask when I eat?

8. Do I stand up or watch TV when I eat?

If you answered yes to any of these questions, chances are you are not as present as possible when eating.  

According to Albers (2008) there are three steps to eating mindfully.

1. Tune in to the physical characteristics of food.  This involves being aware of all your senses.  Notice how food tastes, how it feels on the tongue, how hot or cold it is, and how it smells.  The mouth can be used as a magnifying glass to zoom in on the food and all its subtle and not-so-subtle characteristics.  

2. Tune in to the repetitive habits and the process of eating.  This step involves taking the time to notice how you are eating.  Are you on “auto-pilot”, eating out of habit, eating at the same time every day, multitasking while eating or eating the same foods over and over?  

3. Tune in to mindless eating triggers. This step involves being extremely aware of what prompts you to start and stop eating.  Is eating triggered by a bad day at work, boredom, negative mind chatter (such as “I’m so lazy!”) or stress?  Being aware of how the body and mind feel between meals, or when it is time to eat, means that triggers can be anticipated and better food choices made as a result.

Another thing to be aware of when you are eating is to slow down and take time to eat your meal.  When you are chewing, chew each bite at least 20 times, set your fork down every now and again and take a breath.  Slow your meal down.  Things to think about while you are eating is where the food came from and how it was prepared in order for you to be able to enjoy it.  Being a conscious eater of the types of food you are eating (raised humanely, respect for the humans who were involved in the production of the food) also goes along with mindful eating.  Be aware of the people with whom you are eating.  When you are enjoying a meal with people who are positive and relaxed, it creates a much more pleasant environment during your dining experience.

GOOD-FOR-YOU FIBER TO HELP REDUCE CHOLESTEROL

NEED TO REDUCE YOUR CHOLESTEROL?   CHECK OUT THESE GOOD-FOR-YOU-FIBERS!

Fiber is not a food that is digested and used as energy for the body, however it is still crucial for a healthy diet.  Fiber is essential for normal digestion and it is helpful in controlling things like blood glucose, blood pressure, and cholesterol levels.  It also helps protect against heart disease and cancer.  Fiber is found mainly in fruits, vegetables and grains and there are two types of fiber.   

• Insoluble fiber:  Found in wheat bran, whole grains, fruits, vegetables, and nuts.  Helps increase stool softness and weight and decreases the transit time of food in the intestines.

• Soluble fiber:  Found in oat bran, flax seeds, pectin (from apples), and phsyllium seeds.  Soluble fiber helps lower the absorption of cholesterol, regulates blood sugar, and absorbs and removes toxic materials and carcinogens from the body.  (Leddy 2006)

The average American only eats about 10-20 grams of fiber a day – no wonder we have such a staggering amount of people who have high cholesterol and heart disease (not to mention our obsession with processed/fast foods)!  We should be eating between 30-50 grams a day of fiber.  If you find that your daily intake is low and you are looking to increase your fiber, do it gradually so as not to have digestive issues (such as gas and bloating).  

Foods that are high in fiber are:  

Avocados – these fruits have both soluble and insoluble fiber.  1/2 of an avocado will give you about 7 grams of fiber.  

Black Beans – have 5.4 grams of soluble fiber in 3/4 cup of cooked beans

Brussel Sprouts – have 4 grams of soluble fiber per cup. 

Broccoli – has 3 grams of soluble fiber per cup.

Carrots – have 2.4 grams of soluble fiber per cup

Flax Seeds – have 2 grams of soluble fiber per 1 tablespoon. Make sure to use ground Flax Seed since the body has a hard time digesting the tiny seeds.  

Chia Seeds – have 5.5 grams of soluble fiber per 1 tablespoon. 

The foods listed here are not the only foods high in fiber, but are a great representation of how important it is to have a diversity in your food groups in order to provide proper nutrition . As you can see, eating a variety of different types of whole foods can give you not only the nutrition your body needs but also the fiber you need in order to lower cholesterol levels and protect against heart disease.  

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DECODING THE NUTRITION LABEL-WHAT'S IN THE BOX?

Have you ever tried to read a nutrition label and thought you needed help to decipher the information?  It is important to be able to know what these labels have listed so you can make educated choices about food for yourself and your family.  There are some tricky parts of labeling that manufacturers use and, unfortunately, loopholes that they use to make food appear to be healthier than it is.  

1. The first thing to note is that items appear in the order of quantity.  So if corn is listed as the first ingredient, that is the ingredient with the highest quantity within the item.  If sugar is listed as the second item, it is the second highest ingredient in quantity.  

2.  When you are looking at serving size, look to see what the serving size is against the portion that is eaten.  Most of the time, serving sizes are listed in standard measurement like cups or pieces.  So, for instance, if a serving size is 8 pieces and you eat 16 pieces, you have eaten 2 serving sizes of that food and then the calories, fat and other nutrients are doubled. 

3.  The number of calories shows the amount of calories for one serving of the food item.  So if the food item has 250 calories and you eat 2 servings, then you have eaten 500 calories of that specific food.  

4. Nutrients should be listed on each food item including the amount of fat (saturated, polyunsaturated and monounsaturated), cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, and vitamins/minerals in one serving.  

5.  There is a footnote at the bottom of each nutritional label that is a reminder that the Percent Daily Values are based on a 2,000 calorie per day diet.  It will also include a statement that these values may vary depending on whether someone requires more or less calories.  

6.  When reading labels, look for whole foods that you can recognize.  There is truth to the saying that “if you can’t pronounce it, you shouldn’t eat it”.  If you are reading a nutritional label and you are seeing a lot of ingredients with hard-to-pronounce, scientific names then it means that the “food” was created in a lab, not outside in the ground.   These ingredients are typically full of preservatives, artificial colors and additives and not found in nature.  

7.  Hydrogenated ingredients contain trans-fats and should be avoided.  Even if a label says “zero trans fats” it could still contain some since FDA regulations allow products with less than 0.5 grams of trans fats PER SERVING to go unlabeled.  (watch your peanut butters here and commercially made baked goods) (Pollan, 2009)

8.  Be aware of “ingredient splitting” where manufacturers change their ingredient lists to make it appear that certain foods (like sugar) are included in lesser quantities than they actually are.  “Ingredient splitting” is defined as the deceptive practice of subdividing a more abundant, yet inferior quality ingredient into smaller portions.  

For example, there maybe more than one type of sweetener used (corn syrup, beet sugar, fructose etc.) and if they had just listed sugar, it would have appeared higher on the lists, but with “ingredient splitting” they subdivide the ingredient into smaller portions, therefore allowing it to show up farther down the ingredient list. (Stone, 2011)

Being able to read and understand a food label will help you make an informed choice about what you put into your body.  And as a consumer, you need to be educated about the ingredients in your food so that you can make sound and healthy food choices.  

THE CONNECTION BETWEEN STRESS AND WEIGHT GAIN

STRESS AND HOW IT AFFECTS WEIGHT GAIN

Stress is something that every person deals with in their life and even at times on a daily basis.  Dealing with stressful jobs, taking care of aging parents, and worrying about our teenagers can all take a toll on our bodies.  Unfortunately, stress is a significant factor in weight gain.  Stress impacts every part of the body and it impacts nutrition as well.  When we are under stress it compromises the ability of the body to digest, absorb, metabolize and eliminate nutrients because the body is in a state of “fight or flight”. 

Have you ever found yourself craving sugary foods or comfort foods that are high in saturated fat and carbohydrates when stressed?  This is actually the body’s response to stress. Once you can recognize your body’s response to stress, you can make a conscious effort to reach for better food choices that will fuel your body’s need for nutrition while under pressure.   

According to Dr. Brian Luke Seaward, there four dominoes in the theory of how stress and nutrition are related: 

Domino 1:  Initially, stress begins to deplete nutrients (such as water-soluble vitamins and several essential minerals) in the body.

Domino 2:  As stress continues, nutrients depleted by stress are not restored.  The consumption of calorie-rich, nutrient-poor foods (such as comfort foods, junk foods, fast foods, and processed foods) often accompanies stress.  Combined with nutrient depletion, foods low in nutrients further stress the body, which is already trying to compensate for the malnourishment it is experiencing.  

Domino 3:  The stress response remains chronically elevated when an individual continues to eat caffeine, sugar, processed flour and salt.  Healthy nutrients remain depleted, and unhealthy food consumption contributes to obesity and the ingestion of toxins.  Elevated stress may also lead to alcohol consumption, further taxing the liver (which filters toxins from the body).  The effectiveness of the body’s immune system continues to diminish.

Domino 4:  Stress effects are reaching peak, poor food choices continue, immune function is in severe decline and, when this domino falls, health is greatly compromised and can result in potentially serious health conditions (e.g., cancer, diabetes, colds, flu etc.).

It is also important to note that typically when we are stressed we are under a time crunch.  When we are under pressure to get too many things done in too little time, we tend to take the easy short cuts by ordering food at a fast-food chain.  Fast-food restaurants make it easy for us when we are stressed to make decisions to “save time” by grabbing a “quick bite” at a restaurant that has food high in sodium, sugar and saturated fats rather than having something more nutritious from home.  Over time, eating these foods can lead to high blood pressure, cardiovascular disease, diabetes, and obesity.  

If, however, we can recognize when we are stressed and recognize our eating patterns when we are stressed, we can make a conscious effort to make better and more nutritious choices with food in order to combat the pressure we are under.  And when we take the time to eat real food rather than processed food our bodies will respond with having more energy, feeling less lethargic and feeling better overall.  

STAY HEALTHY THIS WINTER BY EATING THESE 5 FOODS

Keep healthy this winter by including plenty of these 5 foods in your diet.

1. Pomegranates

Pomegranate juice is rich in antioxidants (more so than other fruit juices)!

2. Dark Leafy Greens

Dark leafy greens, such as kale, chard and collards, thrive when it gets cold outside.  These greens are rich in vitamins A, C and K. Collards, mustard greens and escarole are also excellent sources of folate.

3. Citrus

Citrus fruits, including lemons, limes, oranges and grapefruit, are at their juiciest in the wintertime and can add a bit of sunshine to the dreary winter!  Citrus fruits are loaded with vitamin C.

4. Potatoes

Sweet potatoes eaten in moderation are a fantastic winter food.  They contain high levels of beta-carotene which can help fight off free-radicals that cause skin aging.  Sweet potatoes are considered a complex-carbohydrate and carries a boost of Vitamin C.  These sweet root veggies can also give you the satisfaction of eating something sweet, while not actually consuming sugar.  

5. Winter Squash

There are many varieties of winter squash—including butternut, acorn, delicata and spaghetti squash—and they are all excellent choices in the winter. These squash are high in both vitamin A and C as well as being a good source of vitamins B6 and K, potassium and folate.

IT'S NATIONAL CHEESE DAY!

I’m one day late celebrating National Cheese Day – such a  glorious food!   So many beautiful creations out there from goat’s cheese (which I love on a salad)  to creamy brie’s that are just delicious!  

Yes, this is a high fat, high calorie food, but when you use a cheese with a bold flavor, a little can go a long way!  Eating the highest quality cheese that you can will help you be able to enjoy it and keep it on the healthy side.  Avoid overly processed cheese and instead purchase organic or grass fed cheese which will help you avoid  hormones given to dairy cows and pesticides used in feeds.  A healthy portion is one slice, two small cubes or two tablespoons, depending on the cheese.  

My favorite way to eat cheese is to grate a block of white cheddar and sprinkle it all over organic tortilla chips, pop it in the oven to melt and top it with my husband’s fresh salsa!  I just can’t get enough of that goodness!

 What is your favorite cheese and how do you eat it?

LEEK AND MUSHROOM SOUP

LEEK AND MUSHROOM SOUP - A HEARTY SOUP FOR A COLD, WINTERY DAY

One of my favorite things to eat on a cold day is a heart-warming bowl of soup.  This soup is richly satisfying, simple to make and ready in about 30 minutes.  In my health journey, I have found that I’m better off eating “real” foods instead of “low-fat” or “non-fat” foods.  I have found that the “low-fat” foods are full of preservatives and fillers that my body is better off not having!  I have also found that when I am craving something rich and creamy, I can enjoy something like this without feeling guilty because I’m not filling myself up with refined carbs.  No, I don’t eat a paleo diet, but I try to eat a balanced diet filled with vegetables, proteins, fiber and healthy fats. (Mediterranean diet is best representation of how I try to eat).  Since my body tolerates dairy, I have no problem digging into a hearty bowl of this soup!  My version of a leek and mushroom soup can be tweaked to fit a vegan or lactose-intolerant palate as well . Just substitute the chicken broth for vegetable broth and use coconut milk in place of the heavy cream.  This recipe serves about 4 (small bowls)

2 leeks, sliced thin and rinsed

1 package sliced portabella mushrooms (you can use your favorite type of mushrooms)

3 cups chicken broth (or vegetable broth)

2 cups heavy cream (or coconut milk)

4 tablespoons olive oil or avocado oil

Slice leeks to up to the part where the white meets the green tops.  Place slices of leeks in a colander and give a good rinse- there tends to be a lot of sand in leeks.  

Dice mushrooms

Add oil to heavy cooking pot and heat to medium

Add leeks and mushrooms and cook until soft

Add chicken broth and bring to a boil

Turn heat down to simmer and add heavy cream (or coconut milk if you do not prefer dairy)

Stir until heated through and serve.  Salt and pepper to taste.

CHOCOLATE CHIP COOKIES - A CONSCIOUS INDULGENCE

I’m all about being able to indulge in something sweet at times and this tasty chocolate chip cookie will be sure to hit the spot.  Conscience indulgences help us to not feel deprived and stave off binging and overeating on those sweet treats!  When you are feeling the need for a sweet treat, give these gluten-free cookies a try – I’m sure you are going to love them!  

2 eggs

1.5 sticks butter softened (real butter, not margarine)

3/4 cup coconut sugar

1 teaspoon vanilla

cream together wet ingredients in a mixing bowl

2 1/4 cups almond flour

1 teaspoon baking soda

1 cup Ghirardelli semi-sweet chocolate chips (I love the quality of this chocolate-or use the highest quality chocolate chips you can)

Add dry ingredients to mixing bowl and cream together with wet ingredients.  

Set oven to 350*

Use tablespoon or melon ball scooper to drop batter onto cookie sheet lined with parchment paper (easy cleanup).

Bake for about 10 minutes or until cookies are browned a bit around the edges.