Beyond Meat Tip #3: UnClean (ing) Products

“Of the more than 40,000 chemicals used in consumer products in the US, according to the EPA, less than 1% have been rigorously tested for human safety. ”

We spend so much time trying to get healthy. We buy ONLY organic produce, try to drink plenty of water, squeeze in some form of exercise whenever possible, and maybe even make a little time for self care if we’re lucky. However, then, whoops, we slather parabens on our skin and spray our counters with toxic 2-Butoxyethanol (yeah that’s poison). We are exposed to so many chemicals (approximately 129 different noxious forms of matter DAILY) which can disrupt our precious hormonal balance and derail all the hard work we do in our health regimens. So, no matter how clean we eat, we can still bump up against weight resistance, brain fog and energy loss, among other things. We can’t totally avoid toxins (they’re everywhere!), but we can reduce our exposure one Lysol brand cleaner at a time. I know replacing your household products can seem like too daunting a task, but one at a time can make all the difference and there are great resources that can ease the burden drastically.

First things first. Let’s start with the reason why this is important. Basically, synthetic chemicals are in nearly everything we touch and consume. But some chemicals can be potentially harmful and a number of experts are anxious about possible long-term health effects of our everyday exposure. Of the more than 40,000 chemicals used in consumer products in the US, according to the EPA, less than 1% have been rigorously tested for human safety. Further, an EWG study found 200+ toxic chemicals in the cord blood of newborns.

We’re exposed to toxic chemicals routinely in our households — from the phthalates in synthetic fragrances to the fumes in oven cleaners. Ingredients in common household products have been linked to asthma, cancer, reproductive disorders, hormone disruption and neurotoxicity, to name a few. Further, chronic exposure adds to the body’s “toxic burden” — the number of chemicals stored in its tissues at a given time. I’m sure you have noticed a significant increase in allergies, asthma, chronic illness, autism, food allergies and many other health concerns that are causing serious health problems for ourselves, our friends and our loved ones. I’m not saying that chemicals are all to blame, but they are certainly a part of the problem.

While it is impossible to avoid them all, its good to have be aware of five main groups of synthetic chemicals: pesticides, phthalates, flame retardants, bisphenol (BPA) and PFAS. You can’t completely eliminate exposure because some of them are in environments we can’t control (like subways etc.), but we can reduce our exposure.

• Pesticides - any chemical substance used to regulate, prevent or destroy plants or pests – usually insects, rodents or micro-organisms such as fungi and bacteria. Residues are in up to 70% of produce sold in the US, according to the latest annual analysis of US Department of Agriculture (USDA) data.
  
  What to Do: Peel produce and trim the fat from meat and fish (where pesticides might collect); wash and scrub fruits and vegetables under running water. Buy organic where you can. But don’t avoid fresh foods if you can’t buy organic. Eat different kinds of produce to avoid potentially high exposure to a single pesticide.
  

• Phthalates - Phthalates are a group of chemicals most commonly used to make plastic more flexible and harder to break. They also act as a binding agent or a solvent. They are in cosmetics and personal care products (think shampoo, perfume, nail polish, hairspray, tampons and more), wallpaper, shower curtains, lubricating oils and detergents, to name a few.
  
  What To do: Try to avoid plastic food containers . Use glass instead and never reheat food in plastic. Check product labels – avoid anything with “fragrance” or phthalates listed (you’d be surprised).

• Flame Retardants - chemicals that have been used to stop the spread of fire in a wide range of common household items and other products. They can be found in furniture foams, carpets, curtains and other textiles, paints, food packaging, home insulation, appliances, toys, electronics (laptops, televisions, phones, cables, wires and circuit boards), car seats and other automotive parts, and many baby products.
  
  What to do: Try to keep dust levels down by wet-mopping, vacuuming with a HEPA filter and keeping HVAC systems clean. Wash your hands before eating since hand-to-mouth contact can lead to flame retardant exposure. Try to avoid buying furniture and baby products filled with polyurethane foam.

• Bisphenol (BPA) - Bisphenols are a group of chemicals used to manufacture plastics, epoxy resins and other products. They are in receipt paper, food and beverage can liners, food packaging, DVDs and CDs, medical equipment, toys and automotive parts, water bottles and some dental sealants.
  
  What to Do: Minimize canned food or, if you can’t, rinse the food in water (some cans are now BPA free). Don’t microwave food in plastic containers or cans. Use non-plastic containers when possible for food and drinks. Choose BPA-free water and baby bottles.

• PFAS —a group of approximately 5k synthetic chemicals that have been in commercial production to make surfaces resist stains, water and grease. Used for decades to make Teflon non-stick– and PFOS, used to make Scotchgard water repellent. PFAS chemicals can be in non-stick cookware, fire retardants, stain and water repellents, furniture, waterproof clothes, pizza boxes and take-out containers, food packaging, carpets and textiles, rubbers and plastics, electronics and some dental floss.
  
  What to Do: Avoid non-stick cookware, Gore-Tex fabric and clothing made with Scotchguard, and personal care products containing PTFE . When in doubt, ask manufacturers if their products contain PFAS since they may not be labeled. Ask your local health department if your water is contaminated above EPA-specified levels, and use a filter if so.
  

There are PLENTY of other chemicals where these came from that could be acting as hormone disrupting disasters for our bodies. But starting with the “Big 5” can really go a long way in lessening the toxic burden. Again, I know this might seem overwhelming, but start with JUST ONE swap. There are outstanding resources you can use to get ideas for swaps you might be willing to make and also websites that help you gauge the levels of toxicity in your products. My favorite resources are:

Irina Webb - She does ALL of the hard work digging deep into the science and going as far as to reach out to companies for further questioning when she doesn’t know the source of the ingredient in a product. Her website is neatly arranged by category so you can find what you need. One drawback is she has so much information for each category it can be too much.

Plateful Health - Dr. Vivian Chen. shares a science-based way to detox that leverages the body's natural weapons against toxins. Her insta account is a MUST follow (@plateful.health)

EWG - the health advocacy group Environmental Working Group. Their website will score every one of your products based on the toxic level of ingredients and give you an idea of how they match up to others in the same category.

In scouring all of these resources and doing a bit of exploring myself, I have curated a list of my faves that might be a useful start for you as well. I have tried them all but fair disclosure, I haven’t completely replaced all of my old products. Here’s looking at you, hair dye and plumping lip gloss! Its an ongoing and constantly evolving process like anything else but my perfume will have to be pried from my cold, dead hands…

• Branch Basics - their Oxy Boost and concentrate are plant and mineral based without any harmful fragrances, preservatives or GMOs.

• Force of Nature Disinfectant - turns Salt, Water & Vinegar Into An All-purpose Cleaner & Deodorizer that is as effective as bleach but not as harsh

• Grow Air Freshener - fragrance made with plants

• Molly’s Suds - People swear by this stuff (I prefer Branch Basics’ Oxy Boost)

• Osea Beauty - Women owned, environmentally friendly, organic…

• Dime Beauty - the Hyper Glow is one of my faves

• Alitura Naturals - the Gold Serum is life-changing

• Aleavia Body Wash - amazing, but not overpowering scent, and great probiotic ingredients

• Neal’s Yard - love the hand washes that don’t dry out my hands

• Evolvh Haircare - leave-in conditioner that actually works! I use it on my daughter

• Rise Well Toothpaste - hydroxyapatite instead of fluoride which is what your enamel is made of (kid approved!)

• Field Company - Cast Iron Pans

• Xtrema Cookware - Made from 100% pure ceramic, all-natural, non-toxic and nonreactive

Pick one. Swap out the old. Notice very little difference in the product’s cleaning/cooking/washing performance. In fact, you may appreciate these products more, knowing they do the job without doing “a job” on your health. Repeat and switch out another product when ready. Please let me know your favorites and what you think if you try any of the above. Happy Cleaning!

Beyond Meat Series #2: Breathe In, Breathe out...

“Oxygen revitalizes you, resets your mind, body and spirit and allows you to feel better.”

(…this is a continuation of my series “Beyond Meat,” in which I want to provide a multitude of ways you can make an immensely positive impact on your health that have nothing to do with what you eat. Though none are groundbreaking health tips, they work, and are backed by real science and clinical studies (one cannot rely on Google alone). So, consider this a gentle nudge to impart some of these tips into your routine)….

We have all been prisoners on planet BS during COVID and the stress is real. It has taken quite a physical and emotional toll. I have been dealing with insomnia in ways I never imagined (see my previous sleep post), as well as bouts of hysteria, depression, gratitude and elation, sometimes within the same hour!

But everything has its silver lining, and there are various benefits that have come from being locked down at home with my family. Aside from early morning hugs, family dinners and more than enough hide and seek, one benefit of having more time at home has been being able to slow down and learn how to manage my stress levels. I have been a fan of meditation for quite some time and I truly believe when I squeeze in a 10-15 minute sesh, the trajectory of my day changes for the better. However, in the past year, meditation has become a bit more elusive —- quieting my mind isn’t always possible, and I found that mediation alone hasn’t been enough to quell my nerves sufficiently. To that end, I have done quite a bit of experimentation on myself. In terms of wellness, I got an Oura ring to measure my movement, sleep and “readiness,” and also a CGM (continuous glucose monitor) to make sure my blood sugar stayed stable —-more on these in future posts. 

Particularly, I also learned about HRV (heart rate variability), which has become all the rage in the wellness world. According to Harvard Health , “HRV is simply a measure of the variation in time between each heartbeat. This variation is controlled by a primitive part of the nervous system called the autonomic nervous system (ANS). It works regardless of our desire and regulates, among other things, our heart rate, blood pressure, breathing, and digestion.”

Basically, our brains are constantly processing information and signaling the rest of the body either to stimulate or to relax different functions. It responds not only to a poor night of sleep, or a sour interaction with your spouse, but also to the exciting news that you got a new job, or to that delicious healthy meal you had for lunch. Our body handles all kinds of stimuli and life goes on. However, if we have persistent instigators such as stress, poor sleep, unhealthy diets, lack of exercise etc., this balance may be disrupted, and our fight-or-flight response can shift into overdrive. HRV is an interesting and noninvasive way to identify these imbalances. If a person’s system is in more of a fight-or-flight mode, the variation between subsequent heartbeats is low. If one is in a more relaxed state, the variation between beats is high. Over the past few decades, research has shown a relationship between low HRV and worsening depression or anxiety, increased risk of death and cardiovascular disease.

To that end, I started tracking my own HRV as well, using an Oura ring. I noticed my HRV was questionably low, especially given my attention to health and wellness. After much research, I discovered there are ways to improve HRV that are much simpler than you might guess. Think: deep breathing. Sounds super easy, right? Inhale. Exhale. You know how to do that. Or at least, you sort of do. (I'll trust you haven't passed out yet.) Scientifically speaking, most of us aren't taking the deep, rejuvenating breaths we're capable of, and that has major ramifications for our stress levels and subsequently, our HRV. Sadly, many of us breathe shallowly all day long or forget to breathe(!) and our bodies don't get enough oxygen, so we wind up with anxiety, cold hands and feet or worse, cardiovascular disease.

As basic as it sounds, "learning" how to breathe deeply (also called diaphramatic breathing) was a daunting task for me. One more thing To Do. So, I got a wearable tracker called a Lief that promised to “train” me to breathe more deeply. Basically, the Lief attaches to your chest near your heart and buzzes when your HRV goes too low. The buzzing prompts you to do deep breathing exercises until your HRV levels rise back up. I was skeptical at first, but I must admit the thing is wild. My HRV improved massively from low 30’s to high 60’s just by taking a few minutes of deep breaths a few times a day.

You don’t need a Lief. I’m just a wellness gadget nerd. You can learn to breathe deeply on your own by setting an alarm a few times a day to remind yourself to take deep breaths. The goal is eventually you will automatically take more deep breaths consistently throughout the day and especially when stress starts creeping in. And the technique is familiar - most of us just don't do it enough. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your lower belly to rise as you fill your lungs (count of 4-6). Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural) as your stomach flattens (count of 6-8). Your core muscles help move the diaphragm, so they are also involved in this breathing technique. That’s one reason why core exercises are emphasized in practices such as yoga, since they can help strengthen your diaphragm and allow you to fully breathe in and then to empty your lungs. There are various other breathing methods that can be beneficial. There are stimulating breaths, pranayama breathing and alternate nostril breathing, as well as many others. You can do a little experimenting yourself and find one that works for you, but the simple deep breathing works as well as any other method IMHO.

Main benefits of deep breathing:

1) Stress/Anxiety reduction and in some cases, reduced feelings of depression

2) increased HRV, which means resilience

3) Improved respiratory function and circulation (have cold hands and feet?)

4) Improved digestion

5) Better focus and concentration

6) Better athletic performance

7) Detoxification - tons of toxins are released during deep breathing

Now that I’m aware breathing is a thing, I have seen practices and methods pop up everywhere in the wellness space, dedicated to breathing alone (as opposed to combined into yogic practices). One gold standard guru is Wim Hof (he’s worth reading about even if you don’t care to learn to breathe). His breathing practices are lauded by millions of devoted followers and his practices are highly regarded by the most academic of wellness warriors.

Bottom line: Deep breathing is a simple mind-body technique that could help keep you calm, could be done anywhere, and requires no equipment, supplements or apps. Its a small piece of a larger puzzle that could help sooth frayed nerves and provide massive health benefits you might not have guessed. You don’t need a practice or a method or a wearable device. You just need to breathe. Who knew?!

Beyond Meat: A Series…

Food is one of the most powerful tools we have for achieving overall Wellth (wellness+health), building immunity and promoting longevity. Food heals. However, there are a multitude of other ways you can make an immensely positive impact on your health that have nothing to do with what you eat. I have quite a few to suggest. Though none are groundbreaking health tips, they work, and they are backed by real science and clinical studies (one cannot rely on Google alone). So, consider this a gentle nudge to impart some of these tips into your routine. Start with one, build it into your life for a few weeks, and then slowly add another. For that reason, I am going to parse these tips out over the next few weeks, so that we can add more tools to your Wellth-shaped toolbox without causing you overwhelm or MORE stress. Let’s start with the first one — Sleep.

If You Need to Snooze, You Lose…
We don’t sleep well enough. We want it, we love it, but it’s often elusive when our stress levels are highest (which is when we MOST need it paradoxically). And usually, nighttime is the only time we have to ourselves, so we put sleep on the back burner while we scroll away on our blue-light emitting phones. But sleep has to be a priority if health is THE priority. Think about the fact that your body repairs, rejuvenates and restores itself all night long. There are innumerable studies showing how lack of sleep causes loss of focus/concentration, is linked to obesity, increases your risk of heart disease, decreases your emotional intelligence and can lead to depression. Phew. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you're awake depends in part on what happens while you're sleeping. If that doesn’t alarm you (had to) as to how important sleep is, consider these stats from the CDC: 

—Sleep deprivation causes about 20% of all car crashes and trauma.
—33% of people who miss out on their shut-eye are obese, meaning that their body mass index is equal to or higher than 30kg/m2. 
—3.6% of those who sleep less than eight hours risk getting a stroke. Around 16.5% of short-sleepers get asthma, while 28.8% live with arthritis. A review of 15 studies found that people who don’t get enough sleep are at far greater risk of heart disease or stroke than those who sleep 7–8 hours per night.
—22.9% of the US population claims their lack of sleep resulted in depression. 
—Between 50,000 and 100,000 patients die in American medical facilities every year due to medical errors, with inadequate sleep among physicians thought to be a factor. 

Be honest with yourself. Are you sleeping 7-9 hours solid every night? Do you feel refreshed and ready to tackle the day when you wake up? Sleep is a skill, so you may need to work on it and experiment with what aids your slumber most. The work you put into sleeping better now, will pay off in healthy spades. If you need help getting better sleep, there’s are tips/supplements/teas/tech/apps for that. In fact, I have experimented quite a bit myself over the past year when I went from being a rock-solid sleeper to an insomniac thanks to Covid stress. I know I am not alone. I worked hard to get myself to a better place and it's an ongoing process. My best suggestions and what I have used below:

1) Black out - The atmosphere really matters. You need your bedroom to be a dark, quiet cave of restful bliss - No TV, no bright lights, no light sneaking in from the windows or the kids’ hallway nightlight. I use black out shades. You can also use a good sleep mask - Sleep Master or the Nidra Eye Mask are great. As long as you have complete and utter darkness.

2) Temperature - Along the same lines with atmosphere, the room has to be cool. Within a normal circadian rhythm, a warmer core temperature is associated with being alert and energetic. It is when the core temperature drops that melatonin (the sleep hormone) is produced and drowsiness and sleep occur. I usually open windows and get under the duvet. I also make sure I don’t wear thick or heavy PJs. Dont get me wrong, I’m a sweats girl through and through - just not for bed as I get too hot. Also, I am very close to buying a ChiliPad or Ooler which keeps your mattress at a stable, cool temp all night long. Goodbye night sweats!

3) Ambient sound - Ever fall asleep to the lull of the airplane white noise or a car’s hum? Do you get drowsy when its cool and rainy outside and you can hear the patter of drops on your roof? Or maybe you like complete and utter silence. Either way, make sure you have that. Look into Hatch, myNoise app or the Bose Sleep Buds, which are expensive but go a long way in blocking out my husband’s mean snoring habit.  You can even get a baby white noise machine if white noise is your thing.

4) CBD  - I didn’t want to believe CBD worked. Ohhhh, but it does. It provides the perfect amount of chill to get you into the mood. For sleep. I like Element Health, which is expensive, but clean, well made and STRONG. I also like Meso Healthy, which has CBN and CBD to maximize the impact. Equilibria is also excellent with their fun flavored CBD products and its a female owned and operated company.

5) Blue light - I use blue light blocking glasses. Fair warning: these will not get you anywhere with your partner. They are NOT cute. BUT, they really help block out the blue lights from your phone/computers/TV. Blue light inhibits the production of Melatonin, which is the hormone imperative to sleep. I put them on an hour before bed.  I use Blublox or RA Optics. You can also schedule your phone to block the emission of blue light after a certain time. Finally, I also use red light bulbs in my bedside lamps. They are great atmospherically, but also less harsh on your eyes when you are reading a book (not your phone) in bed.

6) Supplements - Hopefully you can get to a point where these are not necessary to get a great night’s sleep. But if you need a little extra assistance at any point (stress/life), you can try Melatonin (the hormone your body already makes), Magnesium (try glycinate first if you have never taken magensium - it’s easier on your gut), GABA, 5-HTP or Oleamide. Don’t take these all at once of course. And please talk to your doctor before starting any new supplements.

7) Stress less - This one can be tricky, but one of the best biohacks for better sleep is finding out what will make you the most calm before you hit the sack. Is it a warm bath with Epsom salts? Reading from an inspirational book? A cup of tea? Some essential oils (lavender or cedarwood)? A quick set of stretches or yoga flow? Breath work/meditation? De-stressing will lower cortisol levels, which will help you have a deep, restful night’s sleep. I use the app Headspace to do a kids meditation with my boys at bedtime so we all benefit - win/win.

8) Decaffeinate - Debbie Downer, I know, but when you have chugged your fourth venti latte for the day and your eyeballs literally start to zing, you probably need to PUT DOWN THE CAFFEINE. Believe me, I can’t do without my daily dose either, but caffeine can really wreak havoc on your sleep. Everyone reacts differently to caffeine based on genetics– some can drink it at 6pm and sleep fine, and others (like me) have a genetic variant that doesn’t allow my body to process caffeine well. I can’t drink it past 10am without running the mental hamster wheel of To-Dos in my mind all night long. Know your limit and stick to it. If you need a pick me up in the afternoon, try some mushroom coffee (Four Sigmatic), tea (Organifi makes an awesome Golden Milk Latte that is delish AND healthy) or go for a warm cup of decaf coffee. 

9) Schedule - This may be the hardest one of all, but going to bed around the same time every night and waking the same time most mornings is really helpful in training your body for sleep. Also, this way you can ensure you are getting the full 7-9 hours you need. Further, when you have your bedtime, plan to kill all technology/electronics about an hour before that. I know its near impossible. But technology can affect your sleep by keeping you cognitively stimulated.  If you use your phone to read they have these things called books….Also hard? Weekends. I always go to bed later and wake up later on weekends but I try to not go wayyyyyy off track by too many hours. It doesn’t have to be perfect.

10) Keep Track - What you measure, you improve (more to come on this). You won’t know what actually helps to make your sleep bullet proof unless you note what you did and how you slept. I use an Oura Ring to track my sleep patterns, but you can also just keep a journal.

**BONUS: If you want more tips and education on sleep go to an expert — Mollie McGlocklin. Her blog and podcast are very helpful!

Journey of a Thousand Pits....Hygiene Harangue

The never-ending quest for a truly clean deodorant that ACTUALLY works ( and I mean, f'real works, so that my 4-year-old doesn't tell me I smell like eggs by 3pm), has been a long and arduous path. And expensive. I have spent silly amounts trying the newest and latest that promise the world, but fail miserably. So many boxes arrive on the daily my husband thinks I have started a cartel with the Prime delivery guy. Not ALL of those boxes are deodorant of course, but I feel like an inordinate amount of them have been experimental fumigants.

I'm not going to say I have tried them all, but I think I have tried them all. The good news is there are more and more coming to the market that are sophisticated, smell good and actually do work. Thing is, not all "clean" deodorants were created equal. Some a) don't have 100% safe, non-toxic ingredients, b) smell putrid or c) don't stop me from smelling putrid. I feel like it is my duty as a woman to share what I have learned because I don't want you to use the nasty stuff (looking at you, ALUMINUM) or maybe worse: smeeeeelllllll.

First things first. The science, because I'm a nerd like that. Why shouldn't you use off the shelf pharmacy brand deodorant that is cheaper, easier to find and guaranteed to keep you fresh for days?! Two words: cancerous mess. Chemicals within these products that can disrupt hormones are even more suspect when considering the buildup in our bodies over time. These chemicals are linked to various conditions such as obesity, diabetes, infertility, hyperactivity & behavioral problems in children, loss of memory, organ failure and then, of course, cancer. And one thing to note about the cosmetic industry in the US is that it’s willfully flawed. Ingredients inside products on the shelves are not independently tested nor are they evaluated by the FDA for safety before they are sold. The cosmetic industry effectively polices themselves. They determine what chemicals are safe and which are not, leaving us dangerously behind Europe in terms of safety. Below, a few ingredients to be careful of below if you like details, like me. And PS - before you @ at me, it's true that the FDA has found no proof that some of these ingredients cause cancer. Not sure about you, but no proof is not enough for me, especially when breast cancer near armpits is on the rise.

1) Propylene glycol - found in anti-freeze, probable carcinogen
2) Parabens/Pthalates - hormone disruptor
3) Fragrance - can be any number of 1000 chemicals that are not regulated

4) Formaldehyde releasers like quaternium-15, DMDM hydantoin, imidazolidinyl urea, diazolidinyl urea, polyoxymethylene urea, sodium hydroxymethylglycinate, 2-bromo-2-nitropropane-1,3-diol (bromopol) and glyoxal
5) Aluminum - increased risk of Alzheimer's

6) Triclosan - banned in "soap products" for being unsafe but still allowed in other products

7) Talc - can contain asbestos

8) BHT - May cause damage to liver/kidneys

Ok now to the fun stuff. I have tried the following:

Native

Corpus Natural

Lume

Agent Nateur

Necessaire

Kopari

Crystal stick

PiperWai

Ursa Major

Schmidts

Follain Charcoal - can't find this one anymore.

Yeah.... a lot....Thing is - every single body is different and what doesn't work for me, may very well work for you. So, if you haven't tried any of the above, by all means. They are all pretty clean by my standards. People have told me they LOVE Corpus Natural and Necessaire - my body chemistry just didn't jive well with their scents. Lume worked fairly well but wasn't my fave. The Crystal stick - no bid. Agent Nateur weirdly smelled like rosy BO to me. I haven't tried Beautycounter's new deodorant yet, but I have heard good things.

The one I finally settled on (for now) is called Each and Every. Clean ingredients, great smell combos and my pits were still feeling freshhhhh by day's end. And they sell a sample pack with minis so you can find your favorite scent....This is not an ad - I am not paid by Each and Every....just one woman helping another to not stink.

I HEART Chocolate...

I'm not a big Valentine's Day girl (though a card will never go unrewarded if you are reading this, Charlie ;-). However, kids. So, Valentines goodie bags for my three loves, here we come (thanks to @yourfriendAnnie) The thing is, I am not AT ALL opposed to chocolate. I just don’t really enjoy the overly sweet, sticky, processed box o' blood sugar spikers that make me mysteriously unable to stop, and cause severe crash and burn, post binge. Instead, I have been making these healthy Chocolate Fudge bites that check all my cocoa covered boxes. They are insane --not. even. joking. (adopted from Thrive with Priscilla (www.thrivewithpriscilla.com).

—1 Scoop Chocolate Protein Powder (whichever you like best)
—1/2 cup almond butter/cashew butter/peanut butter (make sure there is no sugar added as some brands are wont to do)
—1/2 cup Cacao Butter, melted (see: Whole Foods)
—2 TB Raw Cacao Powder
—Pinch Sea Salt
—Nuts of your choice to hide inside for a salivary surprise!

In a high-speed blender, pour in melted cacao butter. Add in the nut butter of your choice, chocolate protein powder, cacao powder, and pinch of salt. Blend on high until well incorporated and creamy smooth. Pour chocolate mixture into empty ice cube tray (or molds if you have them). Place a nut or two inside each piece. Sprinkle with just a little chunky sea salt (Maldon is my fave). Place into the freezer for 20 minutes. Watch as your kids devour them, none the wiser.

Not So Fast....

If you have dabbled anywhere near the health and wellness world recently, you have likely come across the abundance of new information regarding the importance of a healthy gut (it's the new brain!), the re-branding of sleep as a cure-all (with plenty of fancy-schmancy new tech to prove it!), a newly established focus on mental health (because, 2020) and plenty in between....You have also likely heard of intermittent fasting in the past few years (though it's been around since the dawn of time). Many argue that it cracks the weight loss code in ways that other diets don’t. The skeptics, on the other hand, think it’s over-hyped. But, it seems many highly influential wellness warriors are touting the benefits of IF that span from weight loss to improved blood sugar, reduced inflammation and better blood pressure. There are a multitude of new books hitting shelves just in the past few weeks parading the benefits...Dave Asprey of Bulletproof's "Fast This Way," Dr Will Cole's "Intuitive Fasting," and Dr. Amy Shah's book which touts circadian fasting "I'm so Effing tired," to name a few. 

There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugar improved… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but many people find it difficult to fast. And although IF is an effective weight loss strategy, it is unclear whether it's better than other weight loss strategies focusing on caloric restriction. That said, IF has an advantage over other weight loss methods, metabolically speaking. For example, intermittent fasting has been shown to increase levels of norepinephrine, which can elevate metabolic rate by 3.6–14%,thus increasing calories burned. Intermittent fasting also increases Human Growth Hormone (HGH), which is often associated with weight loss and improves insulin levels, making body fat more available for fuel. Further, fasting activates autophagy, which is basically akin to your cells "taking out the trash" --- and promotes longevity. But how do you fast without losing your mind, and what are all the acronyms involved? Here's a quick and dirty guide, so you can join the (socially distanced) dinner party convo with confidence.

Intermittent fasting, also known as "time-restricted feeding," is less of a diet and more of an eating schedule. Instead of restricting food type and quantity, it structures eating around feeding and fasting windows. There are many different ways to fast, ranging in levels of extremity, all with benefits and drawbacks. I suggest starting slowly with a 12 hour overnight fast (7pm-7am), then work your way up from there to find out which method works best for your body.  

All the Ladies: please be aware that women have a lower tolerance for fasting than men in some circumstances (most of the studies have been done on men and rats — uggh). In some cases, fasting can actually be detrimental for women i.e. during pregnancy, when you have hormonal issues, sleep problems, infertility, eating disorders, so please make sure you are careful. The best way to figure out what works for you is to experiment. But, start gently and first check in with a doctor.

In my experience with fasting, I found it to be an amazing tool that has given me greater energy and better focus. I have not lost weight using IF per se, but I do notice a difference in my fasted workouts. Paradoxically, I feel I have MORE energy and feel better after a fasted workout. The one thing that I note is that I do not do long fasts unless my body allows for it. I pay attention to hunger cues and if one day I feel great waiting 16 hours to eat and the next I can only wait 12, that’s more than OK. I do what works well for me. Again, I encourage you to experiment to find what works best for YOUR body.

The main types of fasting are below. Choose your own adventure. Remember, water is your friend—- always, but especially during a fast. Also, some people will do a Bulletproof coffee (with grass fed butter and MCT oil) to hold them over during a fast. It doesn’t spike your blood sugar, so that may be a good way to support yourself as you embark into the world of fasting. Otherwise, the general rule of thumb seems to be anything under 40-50 calories wont break your fast.

• START HERE. Circadian Fasting - You eat in sync with your internal circadian clock. This means that you eat during the daylight hours, within a window of 12 hours or less and fast for the remaining 12 or more hours each day. There is a lot of science showing the natural circadian rhythm acts as a pacemaker for the body and impacts our body's functions, sleep, hunger and the way we digest. This is a gentle, effective way to start and no matter which form of fasting you ultimately find works best for you, keeping it in tune with your circadian rhythm is best practice for all of the warm, fuzzy benefits.

• TRY THIS NEXT IN CONJUNCTION WITH CIRCADIAN FASTING: IF - 16/8. 16 hours fasting, 8 hours feasting. For example, last meal ends at 7pm. You don't eat anything until 11am the next day. (water, black coffee and tea are fine to hold you over). Many people find this one to be the most beneficial in terms of results without feeling totally deprived because you can still have 3 meals a day, just in a restricted time window. And the time window can be adjusted, as necessary.

• TRY THIS IF YOU WANT MORE INTENSITY, BUT STILL WANT TO EAT DAILY: IF - 5 and 2. This one involves eating normally 5 days of the week while restricting your calorie intake to 500–600 for 2 days of the week. No food is off limits, so that makes it good for people who don't like to be told what to do. But some find those 2 days of extremely restricted cals to be difficult! Which day do you choose - make your Mondays WORSE or forgo fun on a weekend?!

• TRY THIS IF YOU DON’T LOVE COOKING/MEAL PREP: One Meal a Day (OMAD) - aims for a 23:1 fasting ratio, which gives your body 23 hours each day to reap the benefits of a fasting lifestyle. Can fight aging, boost metabolism, protect against disease and let's face it - meal prep is a breeze! However, logistically it can be tough, you may not get enough nutrients in your one meal, and/or you may be prone to overeating when you do get to eat.

• TRY THIS FOR A BI-ANNUAL RESET: Fasting Mimicking Diet - This once can only be done with a bit of assistance. Dr. Volter Luongo, who wrote “The Longevity Diet,“ developed a 5-day program in which his company Prolon provides the food you eat (very little) for those 5 days to invoke “fasting benefits” for your body —-without actually fasting. Its not as easy as it sounds and it has some mixed reviews as to effects on blood sugar, but I have found it to be a beneficial internal “spring cleaning 1-2x/year.

• TRY THIS FOR SPECIFIC HEALTH BENEFITS. Water Fast - 24-72 hours of just water. Linked with lower risk of chronic disease and autophagy, but obviously comes with many risks. Only for the super advanced faster. This one is not for the faint of heart and probably should;d be done in conjunction with a functional medicine doc.

JUST SAY “NO”

I’m actually not referring to drugs, although Im thinking it’s probably best to stay away from those as well. I’m actually referring to the infamous and potentially dangerous JUICE CLEANSE. Can you tell I’m not a fan?! The thing is, I prefer to chew. And actually, I prefer to not be a total troll all day, because when I don’t eat, that HANGRY thing gets REAL real. But beyond these small concerns, there are bunch of other reasons I believe that just cleaning up your diet can be way more beneficial than a liquid cleanse.

Call me old fashioned, but I believe eating real, whole foods to fuel and energize our bodies is how we function optimally throughout the day. Further, eating healthy foods as part of an overall balanced diet is the best way to lose weight and keep it off. Eating proper portions of fiber rich, high antioxidant foods such as fruits, vegetables, nuts, seeds, legumes, and also eating clean protein and healthy fats, will give you the results you want for your health and weight for the long term. They will also keep you satisfied and much more able to intuitively maintain proper portions. Extremes like juice cleanses are just so….extreme. Your typical juice cleanse can mean anywhere from 3-7 days of pure fresh juice. In other words, tons of sugar with little to no fiber. Talk about spiking blood sugar continuously! I’m not saying that “cleansing juices” don’t have a place in this world — they are great if they are a part of a healthy, balanced, food-based diet (though without the fiber as mentioned, they are usually just super sugar bombs). Cleanses are just a quick fix, which I know, as a society, we just lurveeee, but ultimately can do a number on our system. Consistency with real, whole foods is the best way to GET WELLTHY.

4 main reasons I am not into the juice cleanse craze below:

• The hungry and grumpy thing. Not fun for anyone around you, not just you.
• They lead to yo yo dieting, because you’ll probably gain weight (and likely more) immediately following
• It’s difficult to stick to if family/social/work meals are part of your life
• You won’t have the energy to exercise. or cook. Or live.
• Restricting leads to binging/food obsession and can also do a number on your metabolism

Sorry to be so old school, but cleaning up your diet by removing alcohol, sugar, and refined carbohydrates for a week or two (heavens to Betsy!) will do way more for your body than juicing. If you’d like help getting started, please reach out.

TRICKERATION in honor of Halloween...

Trick or.....?!? When it comes to my kids, I try to adhere (loosely) to the 80/20 rule. I’m not super strict with it. If they are getting clean, unprocessed foods most of the time, I feel as though we’re doing just fine. Then, there are plenty of times they can have treats. I don't want them to grow up not having experienced the deliciousness and soul satisfaction of a huge slice of cake at birthday parties, holiday cookies, and Halloween candy…and sometimes a treat just because. I especially don’t want them to feel they need to eat these things in secret. Or binge when let loose at their first sleepover.

That said, there are nifty ways to ensure they are getting the nutrients they need on the daily. It can’t always be done well or even done at all. Sometimes we actually just need to fool the little buggers (if that makes me a bad Mom, I don’t want to be good). Saturday morning breakfasts are one such meal I am able to sneak in some of the good stuff and let them believe they are getting a treat. I make healthy waffles/pancakes or muffins to go with their eggs. These goodies are delicious, but also contain eggs, nuts and seeds to get them the protein and healthy fats they need for their growing bodies and brains. Below is one of my pancake recipes. Add a little splash of 100% pure maple syrup (which you can cut with lemon juice to reduce the sugar) and you’re golden! You could serve these to anyone, not just the kiddoes, and I would bet money they would have no idea these are completely gluten-free and WELLTHY.

Puree in a blender (I always double the recipe because they store and reheat easily for the rest of the week):

• 1 cup almond milk
• 1 teaspoon apple cider vinegar (optional, but helps for rising)
• 5 large eggs
• 1/4 cup packed almond flour (any brand)
• 1/2 cup coconut flour
• 1/2 cup arrowroot or tapioca flour (Whole Foods)
• 2 tablespoons coconut oil
• 2 tablespoons honey
• 3/4 teaspoon baking soda

1. Add some coconut oil to a skillet pre-heated over low to medium heat.

2. Drop some of the batter into the pan. Swirl the batter out with the back of the spoon to make the pancake larger.

3. Let cook on low until bubbles form, then flip.

The Devil In Your Kenmore

It’s no shocker that as a society we are all about instant gratification. Hello, same-day delivery! Unfortunately, health and wellness cannot be won that way (oh, but if it were...!) However, there are a few simple ways to make immensely positive changes to one’s health without selling it all and going to live off the land for the rest of eternity. Notice I said simple, not easy, though. For example, sleep a little more, stress a little less. So yeah, not that easy. But if I had to pick JUST ONE thing we could work on today to vastly improve our health on all levels it would be reduce slash eliminate added sugars. I know we have heard it all before, but maybe a tidy collection of sugar's deadly effects will convince you that greatly reducing your overall intake is at least worth a shot. Just kidding. Sugar isn't deadly. Oh wait..

Added sugar, IMHO, is one of the biggest causes of the world’s poor health epidemic. You name it—diabetes, obesity, food addiction, ADD (Attention Deficit Disorder), depression...some might even say certain cancers and dementia are also fed by sugar. 

We often hear the argument that sugar is ok in moderation and eliminating any “food group” is dangerous. Yes, it is true that avoiding actual macronutrients completely (carbohydrates, proteins or good fats) could be potentially problematic, but sugar is not a food group. Sugar, in some form, is naturally present in many foods. However, by itself, it contains no nutrients, no proteins, no healthy fats, no antioxidants —- NADA. Just a hormonal cascade that metabolically signals your brain to want MORE, MORE, MORE. Ever wonder why you can’t eat just one? Sugar has actually been proven to be as addictive as cocaine. “Dr. David Reuben, author of Everything You Always Wanted to Know About Nutrition says, “white refined sugar-is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles in many ways. Its true name is sucrose and its chemical formula is C12H22O11. The chemical formula for cocaine is C17H21NO4. For all practical purposes, the difference is that sugar is missing the “N”, or nitrogen atom.”

In order to understand why sugar is such an issue, let’s go over a quick and dirty download on its deleterious effects on our bodies.Before sugar enters the bloodstream from the digestive tract, it is broken down into simple sugars… glucose and fructose. The primary difference between these is how your body metabolizes them. Glucose is found in every living cell on the planet. If we don’t get it from our diet, our bodies produce it. However, fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it. This is not a problem if we eat a little bit (such as from fruit) or we just finished an exercise session. In this case, the fructose will be turned into glycogen and stored in the liver until we need it. But if we overdose on fructose, our livers become overloaded and turn the fructose into fat. In today’s world, it’s not that hard to overdo fructose – in fact, it’s pretty easy. White bread, pasta, soda and candy are the obvious ones. But there are also hidden sugar bombs in salad dressings, yogurts, sauces, and smoothies as well. Killers in your kitchen.

Another issue? There are now 61 different terms on nutrition labels that mean sugar. Think anything that ends in -ose. Dextrose, Maltose, sucrose, lactose, galactose. But also corn syrup, barley malt, cane juice, agave, molasses…the list goes on and on and on with ways to trick you into thinking you are eating something healthy. Be label curious!

Here are just a few of the other ways sugar effects our bodies:

1. Sugar stresses the liver.
When we eat fructose, it goes to the liver. If liver glycogen is low, such as after exercise, the fructose will be used to replenish it (1). However, most people aren’t consuming fructose after a long workout and their livers are already full of glycogen (from eating processed foods). When this happens, the liver turns the fructose into fat (1). Some of the fat gets shipped out to the parts of your body you definitely don’t want it hanging out in, but part of it remains in the liver. That fat can build up over time and ultimately lead to Non-Alcoholic Fatty Liver Disease (2, 3).

2. Sugar causes blood glucose to spike and plummet.
Unstable blood sugar often leads to mood swings, fatigue, headaches and cravings for more sugar. It also leads to insulin resistance, which is a leading driver of many diseases. Insulin is a very important hormone in the body that allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes.

3. Sugar is HIGHLY addictive.
As mentioned above, when you eat refined sugar (hello cake!), it can cause a huge release of dopamine (a brain chemical that helps us feel happiness or pleasure) in the reward center of the brain. So, we want more, more, more! The effects on our brains have actually been compared to cocaine (5). And the “happy feeling” you get from eating refined sugar can override the “I’ve had enough to eat” mechanism from leptin, another digestive hormone.

4. Sugar increases Bad Cholesterol and Triglycerides (4).
The study is entitled Consuming fructose-sweetened, not glucose-sweetened, beverages incr

eases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Riveting. Seriously though, it’s important.

5. Sugar causes tooth decay.
With all the other life-threatening effects of sugar, we sometimes forget the most basic damage it does. When it sits on your teeth, it creates decay more efficiently than any other food substance. For a strong visual reminder, next time the Tooth Fairy visits, try the old tooth-in-a-glass-of-Coke experiment—the results will surely convince you that sugar isn’t good for your pearly whites.

I realize that in our current situation, it can be tough to completely avoid sugar since it is so readily available and hidden in nearly EVERY. SINGLE. THING. Unfortunately, the widespread availability of sugar doesn’t make it any healthier. A few tips to reduce your intake without also reducing your sanity:

• The obvious ones – Drinks. Soda, fruit juice, sports and energy drinks. All loaded with sugar. For example, Gatorade contains NINE TEASPOONS of sugar. Enough said. Stick to water or flavored seltzers. And when you cant handle another ounce of water, there are great new options in the form of low sugar electrolyte powders as well - like Nuun. Another, more realistic, option I use with my kids is compromise with 1/2 water and 1/2 fruit juice, because life.

• Focus only on whole, REAL foods – I’m talking outskirts of the grocery store only. If not, make sure you look at labels. Canned soups, dressings, sauces and condiments contain more sugar than you might imagine. I have seen Campbell’s soup cans have as much as 4 teaspoons of sugar. For reference 4g of sugar = 1 teaspoon.

• Eat full fat foods. Low-fat options of your favorite foods — peanut butter, yogurt, salad dressing — are everywhere. If you've been told that fat is bad, it may feel natural to reach for these alternatives, rather than the full-fat versions, when you're trying to lose weight. However, the unsettling truth is that they usually contain more sugar and sometimes more calories than their full-fat counterparts. A 4-ounce serving of low-fat vanilla yogurt contains 4 teaspoons (16 grams) of sugar. The same amount of full-fat plain yogurt contains just over a teaspoon (5 grams) of naturally occurring milk sugar.

• Be careful with so-called healthy foods. You are well aware that cookies and candy are full of sugar. Also, beware of granola bars, protein bars and dried fruit. Some dried fruit contains added sugar and I have seen protein bars with up to 32 grams of sugar!

• Watch your breakfast foods. Breakfast cereals are some of the absolute worst in terms if trickery. I have seen some cereals with 50g of sugar. And you would be surprised at which ones. Cracklin' Oat Bran has one of the most nasty sugar habits! Also pancakes, waffles, muffins and jams can be loaded.

• Listen to your body – you will be able to tell when something doesn’t make you feel good after eating it. If so, pull it from the rotation. PS – getting enough sleep will also reduce cravings to your body.

• Read labels ALWAYS AND FOREVERMORE.
  

Two last thoughts to address.

What about fruit? I would argue that fruit is different. Naturally contained sugars in fruit and vegetables are balanced out by the fiber, vitamins, enzymes, micronutrients and other properties of the fruit/vegetable which slow sugar digestion and help the body deal with it more easily. Added sugar, on the other hand, provides none of these benefits.

Stevia? Still sugar. Let me put it this way - sugar is sugar is sugar and they all have the same effect on your body. In the sense that stevia doesn't add calories, affect blood sugar or insulin levels, or contribute to dental cavities, I suppose it is a better choice than sugar, but at the end of the day, it is all the same. That said, there are great times for treats. When it is that time, if I were to pick one to use, Stevia would be it. Then coconut sugar, real maple syrup and honey.

And then enjoy every last taste.

xx,

Casey

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Sources:
http://www.ncbi.nlm.nih.gov/pubmed/3592616
http://diabetes.diabetesjournals.org/content/54/7/1907.short
http://www.ncbi.nlm.nih.gov/pubmed/20518077
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/
http://www.huffingtonpost.com/2014/05/07/fed-up_n_5281670.html