Choose This, Not That: Oils

Let’s talk oils!! This is one area where a few easy swaps can make a HUGE difference in your health.

There is so much misinformation on this topic. “Butter or margarine?” “Is coconut oil good or bad?”

Well I am here to set it straight! To start off, did you know that most cooking oils go through an insane amount of processing with chemical solvents, beach, de-waxers, and more, before they end up on store shelves. If you watch this video on how canola oil is made, you will see exactly what I mean.

You may have noticed in that video they use a “solvent” to extract the oil. What they don’t tell you, is that the solvent used is frequently hexane, a neurotoxin. According to Vani Hari (well known as the Food Babe),

“Hexane is a cheap byproduct from gasoline production, that’s a serious occupational hazard and toxic air pollutant. It’s been shown that some hexane residue can remain in the oil, and the FDA doesn’t require food manufacturers to test for residues. Residue tests done by the Cornucopia Institute in 2009 found hexane residues in soybean oil.”

Here is a more in-depth list on oils I recommend avoiding.

6 Simple Ways To Boost Detoxification

As I discussed the other day, toxins increase inflammation, so avoidance (when possible) + efficient elimination of them is essential! Helping your body get rid of toxins is one of the most effective ways to:

• Boost metabolism
• Increase energy
• Prevent disease
• Improve overall health + skin!

Here are 6 powerful DETOX practices that will change your life!

1. Drink HALF your weight in ounces daily. Consuming 12oz of warm water with lemon on an empty stomach, first thing in the morning, supports detox pathways.
   
2. Move your body daily. Our lymphatic system moves when we move, so some type of physical activity every day will help keep it flowing!
   
3. Deep + slow breaths to help move toxins out of the body. Read the book “Just Breathe” by Dan Brule (a retired Navy Seal) to learn more about the power of breath — I just finished it + it was fascinating!
   
4. Invest in a beautiful DRY BRUSH! Another way to help move our lymph, boost circulation + exfoliate the skin.
   
5. Take a high-quality detox supplement!! One that will remove both water AND fat soluble toxins is essential to help clear out backed up nastiness. The one I take is great for constipation + will get your feeling light + trim.
   
6. Load up on high fiber veggies. The recommendation is AT LEAST 6 servings of fruits + veggies daily (potatoes and corn don’t count — sorry!). Where do you fall? Eating real food is one of the most importance changes anyone with digestive issues can make!

Remember, optimizing our body’s natural detoxification processes through daily, healthy bowel movements is critical for optimal health! What happens on the INSIDE shows up on the OUTSIDE!

If you’d like to try my favorite Detox Supplement + Dry Brush, use this link to save $10 off your order!

What Is A Toxin + Why Should You Care?

You are exposed to hormone disrupting chemicals + toxins every single day.

I define a toxin as anything you eat, breathe, put on your skin, that your body doesn’t recognize + has no use for. Some are easy for our body to eliminate (water-soluble), while others are more difficult + can get stored in our fat cells (fat-soluble).

These toxins can build up over time, increasing our risk of anything from migraines, to fertility issues and cancer! They can even disrupt our hormones. Most don’t realize that that the amount of toxins we’re exposed to on a daily basis has dramatically increased over the past few decades.

Some statistics for you:

• The average woman is exposed to 168 chemicals every morning through personal care products
• In a study done my the Environmental Working Group, an average of 16 hormone-altering chemical were found in teens (again from personal care products)

So where are these toxins found?!

• What we eat and drink: preservatives, artificial dyes, artificial colors + flavors, antibiotics, herbicides + pesticides, BPA + BPS in plastics
• What we breathe: candles, perfume, fragrance in general, poor air quality, pollution
• What we put on our skin: parabens, phthalates +fragrance in personal care products, flame retardants in furniture, and so much more!

While our bodies have built-in ways to help neutralize + eliminate these toxins, we are often being overburdened —> less than optimal health, sickness, disease. So what can we do?!

1. DITCH toxic personal care products + SWITCH to waterless, pure earth products.
2. Eat detoxifying foods + supplement with detoxifying herbs.
3. Sweat: sauna, exercise (and ditch those antiperspirants!). I use an enzyme-based deodorant that neutralizes stinky bacteria without blocking your pores!
4. Sleep: This is a vital time where your body renews + rebuilds.
5. Dry Brush: Helps move the lymphatic system, which plays a vital roll in immunity. This one is my favorite!
6. Avoid plastics as much as possible: Purchase a glass or stainless steal water bottle (I LOVE this one), avoid plastic Tupperware.
7. Avoid fragrance: Use essential oil based candles, perfume, cleaners, detergents instead!
8. Optimize your bowel movements! Optimal is 1-3 times daily.

What do you do to support your body’s natural detoxification processes?

Collagen Boosted Hot Chocolate

They say that chocolate is the best carrier of any medicine + I must say I agree! Add chocolate to anything + it will always taste great going down.

We love making chocolate elixirs on cozy winter evenings. It’s a great way to get in our collagen, medicinal mushrooms + more! Did you know that some species of mushrooms have medicinal properties?! Several are also adaptogens, meaning they help your body adapt to stress. Adaptogens increase the body’s resistance to stressors, including physical, emotional, chemical + environmental. Cool right?!

3 Reasons to Ditch Water-Based Personal Care Products

All though high school and college I suffered from dry skin in the winter. It was itchy, flaky + red. I would constantly reapply lotion but it never seemed to really help. It wasn’t until I learned the power of waterLESS skincare that I finally saw those dry patches heal. So, you probably wondering what’s the deal with waterless skin care? Let’s dive in.

There are 3 main reasons why you need to ditch water-containing products.

1. Water attracts water, so when you put a lotion containing water on your skin, it will pull out the moisture in your skin, evaporating it into the air. So, the water in our lotions is actually drawing the water OUT of our skin, making our skin dryer. No wonder I had to reapply 583x per day.
   
2. Water makes products less stable and more prone to spoiling or growing bacteria. This requires the addition of stabilizers + preservatives. Unfortunately, most companies are not investing in healthy stabilizers + preventives, so most are toxic and harmful to our bodies. Examples include: parabens, formaldehyde, phenoxyethanol
   
3. When water is added to products, it dilutes the active ingredients, creating a cheaper product with less of the good stuff!

Prebiotics 101

Most have heard of probiotics, but have you heard of PREbiotics?

PREbiotic foods contain a specific type of fiber that actually serves as FOOD for PRObiotics — cool right? These two groups work in synergy with each other. Eating both types daily helps keep your gut microbiome healthy!

This means:
 stronger gut barrier to keep out viruses, bacteria, etc
 top notch immunity 
 decreased inflammation
 reduced risk of disease 

Prebiotic foods include:
 onions
 garlic
 leeks
 artichoke
 asparagus
 banana
 chicory

Prebiotics can also be consumed in supplement form, especially if you’re dealing with picky eaters or think you need some extra support 

My favorite prebiotic-containing supplement is called Arise Am Booster! It also provides clean energy + hunger control. You can save $10 off your first order + an additional 20% here!

Choose This, Not That: Salad Dressing

how to choose a healthy salad dressing

Salad dressings can liven up a meal and make veggies/salads more tolerable BUT most are loaded with:

• inflammatory omega-6 fats (i.e. canola oil, soybean oil)
• added sugar
• high fructose corn syrup
• artificial sweeteners
• artificial preservatives
• artificial colors and flavors
  
  

To learn more about how these additives can impact your health, check out this A to Z Food Additive Glossary.

Instead of typical dressings like Hidden Valley Ranch or Kraft Thousand Island, try the homemade recipe below or either of the healthier brands pictured above. Primal Kitchen is my go-to — their Green Goddess dressing is delicious!

Creamy Avocado Hemp Dressing

Delicious and healthy salad dressing recipe

• 1 ripe avocado
• ⅓ cup hemp seeds
• ⅓ cup extra virgin olive oil
• ½ lemon (squeezed)
• 2 garlic cloves
• ½ cup fresh basil

1. Combine all ingredients into a food processor or blender and blend completely. Enjoy!

Salad

American

homemade dressing, salad dressing

What is your favorite homemade dressing recipe?! Share below!

6 Ways to Naturally Overcome Seasonal Affective Disorder

What is seasonal affective disorder

Seasonal affective disorder (SAD) is a type of depression related to the seasons. It is also called “winter depression” as it typically starts around fall and continues through winter. In most cases, symptoms of SAD go away as the days grow longer and sunnier.

It typically occurs in individuals age 18 to 30 years old, and is more common in women.

Homemade Gummies

I posted this in my Instagram stories the other day and tons of people asked for the recipe so, here it is! Who else loves gummies? I feel like they are so nostalgic of the 90s. Unfortunately, gummies typically contain:

• artificial flavors
• artificial colors  (yellow 5, blue 1, red 40, yellow 6 and titanium dioxide)
• high fructose corn syrup
• other ingredients

When there are questionable ingredients where I’m unsure of the safety (or even just what the heck it is) I love utilizing this Food Additive Glossary. I am all about making healthy swaps when possible, and I’ve found that this simple recipe is a great way to do that!

These make great snacks for little ones, and will be perfect for a Valentine’s Day treat! Additional benefits of making gummies on your own include:

• utilizing a healthier sugar source
• includes real fruit
• gelatin sourced from healthier animals (you are what you eat)
• ZERO artificial ingredients that your body can’t recognize
• can customize the shapes!

My FAVORITE Blueberry Oat Pancakes

I recently found this recipe on the Medical Medium Instagram page — they are AMAZING! Easily my favorite pancake recipe I have tried to date (even better than my sourdough pancakes). They are super filling and the addition of blueberries adds a powerful antioxidant boost.

In addition to being loaded with free-radical fighting antioxidants, blueberries are low in sugar, and high in fiber, potassium and vitamin C. When purchasing blueberries, be sure to buy organic whenever possible as the non-organic alternatives are highly sprayed with pesticides. To learn what other types of produce to purchase organic, check out the Dirty Dozen list of pesticides in produce here.

This recipe also uses arrowroot powder as a thickener. Arrowroot powder is gluten-free, grain-free and paleo-friendly. It is extracted from the root of the tropical arrowroot plant and looks similar to other tubers such as cassava. It is used in place of corn starch, which can be helpful for people with allergies or looking to avoid GMOs and foods high in pesticides. Arrowroot is high in fiber, B vitamins and iron.

The blueberry oat pancakes are so delicious and honestly, they don’t even need syrup. The blueberry topping is the icing on the cake!

Let’s get to it!

Blueberry Oat Pancakes

Made with rolled oats and packed with blueberries and banana, these healthy and moist Blueberry Oat Pancakes are perfect for a hardy breakfast. Vegan and gluten-free.

Pancakes

• 1 cup rolled oats (choose gluten-free if sensitive to gluten)
• 2 tsp baking powder
• 1 tsp lemon juice
• ⅓ cup unsweetened almond milk
• 2 Tbs maple syrup
• ½ medium-sized banana
• ⅓ cup organic blueberries

Blueberry Sauce

• ½ cup organic blueberries
• 1 tsp arrowroot powder**
• 2 Tbs maple syrup
• 1-2 Tbs water (if needed)

1. Place the oats, baking powder, lemon juice, almond milk, maple syrup, and banana in a blender and blend until smooth.

2. Pour batter into a bowl and gently stir in the wild blueberries.

3. Preheat a large non-stick ceramic frying pan over medium-low heat. Scoop 1/4 cup of the batter and cook for 2-3 minutes on one side, until bubbles form on the surface, then flip and cook for a further 30 seconds.

4. To make the topping, combine the wild blueberries, arrowroot, and maple syrup in a small saucepan on medium-high heat. Cook, stirring often, for 3-5 minutes, until the mixture is thick and the blueberries soft. If it gets very thick then add a bit of water.

5. Top pancakes with the wild blueberry sauce and enjoy!

**If you do not have arrowroot powder, you may also use cornstarch as a thickener.

If you LOVE this recipe: Try my 2 Ingredient Banana Pancakes, Double Chocolate Muffins and Berry Overnight Oats!