In episode #36 we are hearing how to practice wellness without losing your mind with Phoebe Lapine. Phoebe is a food and health writer, gluten-free chef, wellness expert, culinary instructor, Hashimoto’s advocate and speaker, born and raised in New York City, where she continues to live and eat. On her award-winning blog, Feed Me Phoebe, she shares recipes for healthy comfort food and insights about balanced lifestyle choices beyond what’s on your plate. Named by Women’s Health Magazine as the top nutrition read of 2017, Phoebe’s best-selling debut memoir, The Wellness Project, chronicles her journey with Hashimotos Thyroiditis and how she finally found the middle ground between health and hedonism by making one lifestyle change, one month at a time.
Phoebe is a frequent contributor to Food and Wine, The Huffington Post, Yahoo Health, and Mind Body Green, who named her one of 100 Women to Watch in Wellness. Her recipes and writing have also appeared in Cosmopolitan, Marie Claire, SELF, Shape, Glamour, and O! Magazine, among others. She is a regular host of cooking shows and wellness programming for Healthination and AOL.
Connect with Phoebe-
Tell us a little about yourself. Who is Phoebe Lapine and how did you get to where you are today?
This is a question we ask all our guests- what was your Golden Hour moment or health awakening that has had the biggest impact on your health?
So you have an amazing book called the Wellness Project- what made you want to write the book and give us a brief synopsis of what it’s about?
Would love to hear your biggest takeaways from writing the book and what you learned about living out a healthy lifestyle in the modern world?
I LOVE your approach to wellness and just finding a balance between as you say, “what nourishes your body and what feeds your soul.” Can you talk more about the term you coined for this?
After being diagnosed with Hashimoto’s myself your book was such a breath of fresh air. I love your balanced approach to health and healing. What piece of advice would you give to those who may be diagnosed with something and feel completely overwhelmed by “all” the things they should do for their health?
Ok, so you are a gluten free chef, I would love to know how you go about actually eating the healthy food daily? Do you meal prep, plan? Can you share some tips with the audience.
So excited for your recent launch of your podcast all about SIBO- tell us all the details and why you started it!
This is a question we ask all our guests- what are three health habits that have made the biggest impact on your health?
Where can everyone find you?
Links Mentioned in The Podcast-
- Phoebe’s Book- The Wellness Project
- Sibo Made Simple Podcast
- Wellness Project Program E-course
- Phoebe’s Recipes
If you did, don’t forget to subscribe on Itunes! And while you’re there, could you please leave us a “golden” review? It would really make our day and help spread the word about healthy living.
My organic beauty foundation guide is officially complete…at least until I try another foundation that I like! I’ve tried a ton of foundations since going green 7 years ago and I’ve narrowed it down to the products that performed. After all you shouldn’t have to sacrifice a good foundation when transitioning to green beauty.
I really wanted to give you guys all the tools to make the best decision when choosing a foundation. I broke it down into easy to read categories, getting specific on skin type even. Also, all the photos below are taken in the same light up until the W3ll People BB Cream. After that I added new foundations and they are in a different light. However, there is no filter on any of them. The foundations are on the right side in the photo for the first half of the reviews, then for the second half of the reviews they’re on the left side. If I’m wearing foundation on one side then I’m wearing nothing on the other side. I wanted you guys to see the comparison. This is literally what the product looks like on my skin. I really hope it helps you to find a foundation that works for your skin and that you love!
As always, if you have any questions, feel free to comment below, or email me- I would love to help you out!
*Also, I even created a free download for you guys on how to achieve flawless foundation application! I’m sharing my 3 step process to ensure your foundation stays looking good from start to finish. Plus, all the brushes I use for each foundation. Download it below!
Formula: Comes in a tube form. It’s a liquid foundation.
How it looks on: It gives a very natural dewy look.
Coverage: It gives light to medium coverage depending on how you apply it.
Skin type: This foundation is great for those with dry to combination skin who like to be able to build their coverage.
Why I like it: I love how easy this is to apply and quickly get my face pulled together in no time. It is creamy and gives my skin an overall real skin look and doesn’t look like a mask. It provides enough coverage depending on how you apply it. I like applying with a brush for a little heavier coverage. It wears well throughout the day too!I’m wearing the colors Linen.Get your Beautycounter Tint Skin Hydrating Foundation!
Formula: Comes in a stick form. It feels like a thicker cream.
How it looks on: It gives a very natural dewy look.
Coverage: It gives light to medium coverage.
Skin type: This foundation is great for those with dry to combination skin. I like applying a finishing powder on top to help set it for the day since it can wear off by the end of the day.
Why I like it: I love how easy it is to use and the buildable coverage you can get with it. You don’t have to worry about anything spilling out since it’s in stick form. A great option for those who want a natural look but with some coverage. It’s also quick to apply, so good mom option for when you only have 5 minutes to get ready. Get your Vapour Foundation Stick here!
Formula: Comes in a solid cream compact. It feels like a solid cream foundation opposed to liquid.
How it looks on: It gives a very covered, more matte look. This is great for those who like a heavier foundation and full coverage.
Coverage: Medium to full coverage.
Skin Type: This foundation is great for those with oily to combination and even dry if you make sure and apply an oil or moisturizer before application.
Why I like it: I can literally apply this in the morning and still look fresh faced by 7 at night. It really keeps you looking polished all day long. It’s great for days you need long wear and days you just need more coverage. Snag your Kjaer Weis Foundation here!
Formula: This is a liquid foundation and is creamy and moisturizing and comes in a glass container- which I love!
How it looks on: It looks dewy and natural.
Coverage: It offers medium coverage.
Skin Type: Great for all skin types.
Why I like it: This is a great everyday foundation. It literally glides on the skin and offers good coverage, while still looking like you don’t have a ton of makeup on. It also has a slight hint of vanilla- but not strong at all and not synthetic. It quickly dissipates after a while. Get your Crunchi Foundation here!
Formula: This foundation is a creamy liquid foundation.
How it looks on: It gives your skin a put together look but at the same time doesn’t look overdone or heavy.
Coverage: Provides light to medium coverage depending on how much you apply.
Skin Type: Great for all skin types, but especially those who have oily skin. Since this is oil free there’s no extra shine to worry about.
Why I like it: This foundation looks good on everyone, is easy to apply and can be found at most Whole Foods or health food stores. Plus, it’s budget friendly. A great all around pick! Get your Zuzu Luxe Oil Free Foundation here!
Formula: This feels like a very thin paint, almost like a paint thinner- I know sounds strange but the best way to describe it. It comes in a glass dropper bottle.
How it looks on: It looks very natural and dewy on. It will feel like you aren’t wearing foundation at all.
Coverage: It offers light to medium coverage.
Skin Type: This is great for any skin type. Although it is a liquid it dries more matte. So it’s good for oilier complexions or dry.
Why I like it: It creates such a natural flawless dewy look. You’ll feel like nothing is on your skin. It’s a lit from within glow. Plus, it offers a vitamin for your skin with all it’s nutrients. Always shake it up as the product can separate naturally. Get your Gressa Foundation here!
Formula: This comes in a pump bottle and feels like a very creamy lotion.
How it looks on: It gives a dewy pulled together look.
Coverage: Light to medium.
Application: We like applying this with our fingers or beauty blender.
Why I like it: This goes on so smooth and is a great foundation to have around for everyday wear. Your skin will look polished and not cakey. Great for sensitive skin types. It’s so easy to apply too, feels like a really great tinted moisturizer but with solid coverage. Get your Ilia Foundation here!
Formula: A very creamy consistency in a pump bottle.
How it looks on: It gives a dewy, natural look to the skin.
Skin Type: This is great for dry to combination skin types that don’t want a lot of coverage.
Why I like it: Although the formula is too light for me(I like at least a medium coverage foundation) I really like the consistency and the feel of the product. It doesn’t feel like you’re wearing anything and the ingredients are great. If you do like more of a medium to full coverage look you could always spot conceal where you don’t get enough coverage or you could try mixing your concealer with the bb cream. Get your BB Cream here!
Formula: Feels creamy and thicker.
How it looks on: Looks natural and dewy.
Coverage: Light to medium.
Skin Type: All skin types.
Why I like it: This is a newer product within the last year for W3ll People. I like that it offers SPF30, some great protection, yet it doesn’t feel too heavy. Great for summer, but also if you live somewhere that’s constantly sunny and want sun protection in your foundation on the daily. I really appreciate that it is a little thicker and offers some decent coverage too. Get your BB Cream here!
Formula: Feels creamy and comes in a pump bottle.
How it looks on: Looks velvety and like your skin- very natural.
Coverage: Light to medium coverage.
Skin Type: All Skin Types.
Why I like it: I actually prefer this over Ilia’s Vivid Founation because it doesn’t feel greasy to me and the longevity is great. It is a liquid but then it sets after a while and you get a great long wearing foundation. It really feels and acts like your skin, yet I still feel like it gives my skin great coverage. Get the Ilia True Skin Serum here!
Formula: Feels creamy and more like a thicker lotion.
How it looks on: Looks dewy and soft on.
Coverage: Offers light to medium coverage.
Skin Type: Normal to dry skin types
Why I like it: The formula is so hydrating with hyaluronic acid. It feels like a cross between a great facial lotion and foundation. I like it better for me because it offers better coverage than the bb cream. This is great for those wanting a more hydrating liquid foundation with some decent coverage. I feel like I have a glow while wearing it! Get it here!
Formula: A creamy liquid.
How it looks on: Looks so natural and healthy. Does settle into some of my fine lines after a while.
Coverage: Offers light to medium coverage.
Skin Type: All Skin Types.
Why I like it: This formula is so good. I’ve only been testing it for a week and debated whether or not to put it in the post but honestly even after a week of using it I love it! My skin looks so natural. It acts like your skin but covers up the redness, and imperfections- creating a smooth even canvas. The one thing I did notice was it settled into my fine lines. What I’m excited to see is how my skin improves from wearing it. It’s really a skin serum and foundation in one. Filled with skin healthy ingredients like vitamin C, seaweed brighteners, and beta carotene. It’s no surprise if your skin starts to look better after using it! Get your Vita-Active Foundation here!
Formula: An oily paint thinner like feel more liquid feel then creamy- I know so weird but that’s an accurate description. 😉
How it looks on: Looks so natural and dewy. Very hydrated look.
Coverage: Light to medium coverage.
Skin Type: Normal to dry.
Why I like it: This is a new find for me and I’ve been loving how dewy it makes my skin feel. I thought I wouldn’t like it because I didn’t think it would offer enough coverage for me, but it actually gives a good amount of coverage. It makes my skin glow. I’v gotten so many compliments since wearing it! People always say my skin is glowing. I’ll take it! Get it here!
Formula: A pressed powdered mineral foundation, very finely milled.
How it looks on: It looks so natural and soft. A light matte finish.
Coverage: It provides light to medium coverage.
Skin Type: Normal to oily.
Why I like it: It’s been hard to find a pressed powered foundation in green beauty. This one is nice because it is pressed but still feels light and airy on the skin. Also great to wear over liquid foundation to help set it. I love applying this to my oily eyelids too to help set them! Get it here!
Formula: A loose mineral powdered foundation- super fine powder.
How it looks on: This powder looks so lovely on. Very natural and velvety even though it’s a powder.
Coverage: Provides light to medium coverage.
Skin Type: Normal to oily.
Why I like it: Even though this is a loose powder foundation, it still doesn’t get messy. I just tap the powder into the cap and swirl the brush around and then apply the foundation. Doesn’t feel cakey or heavy for a foundation but light. The fish is flawless. For a powdered foundation this one is pretty great! Get it here!
Formula: A pressed mineral powdered foundation.
How it looks on: This powder looks so natural. Very lightweight, gives more of a mate finish.
Coverage: Provides light to medium coverage.
Skin Type: Normal to oily.
Why I like it: This is another pressed mineral powdered foundation that’s come on the scene. It’s feels feathery light and is a great powder to apply over liquid foundations. The coverage is lighter than Inika’s loose mineral foundation. A very soft look overall. Get it here!
That sums up my foundation guide. See anything you want to try? What’s your go to green beauty foundation?
Did you like this? Then I think you’ll LOVE my Tips & Tricks to get Flawless Foundation Coverage. I share how I prep my skin, what brushes I use for which foundation.
Who wants to hear what my natural beauty faves for February are? Ok, well listen up because I’ve got the pulse. I did this in January and you guys loved it, so I’m going to do this every month! It’s hard to keep up on the latest and greatest when it comes to natural beauty products, so I’m going to do all the heavy lifting for you.
Some of these products are new releases, some of them are just new to me. So sit back, grab your drink of choice and listen in as I give you all the juicy details on my natural beauty faves for February!
Ok, so you know how the winter can turn your skin into looking dry and crepey? Basically you end up looking older because your foundation makes your skin look dry and patchy. I’ve seen it on myself and I’ve seen it on countless of people. Not a pretty look! Winter can just be downright harsh!
Well, thankfully there are foundations that not only give your skin the coverage you want but also make your skin look dewy. My skin literally glows with this foundation! I always get so many compliments when wearing this foundation. People always say my skin looks so healthy and dewy.
The texture is different than any foundation I’ve used. It’s an oily paint thinner like feel more liquid feel then creamy- I know so weird but that’s an accurate description. It offers light to medium coverage. I thought I wouldn’t like it because I didn’t think it would offer enough coverage for me, but it actually gives a good amount of coverage. I wear the color 03. If you want your skin to look dewy and moist- this is it! Grab it here!
I was SO excited to try this! I’m all about taking care of my lips. Lips are kind of a neglected area on your body. Did you know that on your lips the stratum corneum is much thinner than anywhere else on your body. Basically it’s the top layer of your skin that helps to protect your lips from the environment. Another interesting fact is your lips don’t have any any sebaceous glands. Sebaceous glands are what helps to keep your lips moisturized. So your lips literally are on their own!
That’s why it’s so important to hydrate them since they aren’t getting any additional help. In comes Fitglow Night Lip Serum. This lip serum is in a league of it’s own! I’ve tried other lip serums, but this one is hands down my favorite! I apply it on my lips at night and I wake up to the smoothest, softest and hydrated lips. It’s a clear formula that is filled with antioxidants that help with keeping your lips from looking weathered and old.
Plus, it has vegetable collagen which helps to keep the moisture intact and gives lips fullness. The plant ceramides in the formula work to hydrate at the very core of your lips which helps to repair your moisture barrier and prevent from future moisture loss. I don’t know about you but my lips need all the help they can get! Especially in the winter. I’m obsessed! Get your lip serum here!
Innersense just knows how to create exceptional hair products. The founders are stylists themselves which definitely helps. They know the hair and they know what it needs. This salt spray is their newest product and I couldn’t wait to try it! I used it once and knew it was going to be a fave.
A lot of texture or salt sprays can weigh the hair down a bit. Not this one. It gives my hair some decent hold, almost like a subtle hair spray, and then it adds texture. Not heavy texture that gets super crunchy. This is effortless texture that makes it feel like your hair just did it on it’s own.
I love spraying it in my hair to break up my curls after I curl my hair. It gives my hair a tousled look. I’m excited to travel because I don’t even think I would bring a hair spray- just this! It offers enough hold. This would work great for those with curly hair too as it would help to liven up your natural curls. SO excited to have this in the summer months! Get your I Create Waves Texture Spray here!
So winter can be brutal like we talked about. I find you almost have to baby your skin a little more. We all know we need to exfoliate, but manual exfoliants can be too harsh for winter months. Well, that’s where Ursa Major 3-in-1 Flash Mask comes in!
This mask gets you glowing in 3 minutes flat- just like the name suggests. It’s perfect for the most sensitive skin types. Worried your skin might react to a mask? This may be the one for you. Instead of using harsher manual exfoliants that can cause your skin to flare or get red, it uses enzymes to dissolve dead skin cells, this mask does in 3 minutes what some some masks take 15 or 20 to do. It looks like a gel and feels light and refreshing on the skin. The perfect gentle exfoliant for winter.
If you’re perpetually running late, this may be the mask for you! I put it on before I brush my teeth and rinse off once I’m done. The perfect amount of time to get a quick glow for the rest of the day. Get your Ursa Major Flash Mask here!
Ok, I literally just posted my True Botanical’s review last Friday, you can read about this natural skincare powerhouse here. But this mask is too good to not share again! I’ve had it in my skincare rotation now and I can’t get enough. This mask really offers some serious hydration. You cleanse your skin and apply your products as you would normally and then you apply the mask.
Instead of rinsing it off you sleep in it! When you wake up your skin is silky smooth and moisturized. Like a big gulp of water for your skin. I put down a hand towel on my pillow so the product didn’t get on my pillow case. But it really does soak in to the skin so well you hardly notice anything.
I can’t think of a better product for your skin in the dry winter months! It literally nourishes the skin so well. I notices minimized redness too and an overall hydrated look to my skin since using. Foundation looks better too! Get it here!
Beautycounter Volume & Shape Shampoo-
If you follow me you know I tried the Daily Shampoo & Conditioner by Beautycounter and it worked for my hair for 2 weeks and then I could tell something was off. My hair just wasn’t styling like normal and it kept falling flat. I knew the shampoo wasn’t going to work for my fine/thin hair. People love it though, so if you have thicker hair, it may work great for you.
So I bought the Beautycounter Volume & Shape Shampoo and Conditioner instead and let’s just say my hair loves this formula!! My hair feels bouncy, has volume, and styles great. It doesn’t feel weighed down at all. My hair feels clean but not stripped. Something that’s hard to find in green beauty.
If you have fine hair and it’s thick or thin, try this. It’s been a game changer for my hair. Plus, I love how it smells good, but doesn’t have a strong smell. Just subtle. So excited to find a clean shampoo that works so well! Get it here!
These little pads have quickly taken up residence in my skincare routine. I’ve never found anything like them in natural beauty. They are little round cotton toner pads that help to tone the skin and give your skin essential antioxidants like Vitamin C and fruit acids to help your minimize fine lines. They also contain lentil seed extract which helps to tighten pores- can I get an amen on that?!
Plus, they have algae extract which helps to brighten- um yes please! And jambu extract that helps skin that youthful, firm look. I cleanse my skin and then take one of these bad boys and swipe it all over my skin. My skin just sings a little every time I use one! I can’t get enough. Another reason I love using them is it shows me if I have leftover residue on my skin. You know, if it’s actually clean?
Sounds silly, but I find sometimes people aren’t actually cleansing their skin properly and that contributes to their skin issues, especially breakouts. If you’re not getting your skin clean, you’re going to have bacteria sitting on the top of your skin. Not the best look. Get these, trust me you will love them!
I know I talk about this nonstop- but for good reason I haven’t found anything else that works as good! Plus, this is the cheapest natural beauty mascara- I mean does it get any better? $14.99 on Amazon!
Ok, so I did try this mascara when it first came out over two years ago and I didn’t like it. It stung my eyes pretty bad and there wasn’t anything amazing about it. However, they re-did the formula and I have to say it is completely different and I LOVE it! This is hands down my favorite mascara in green beauty. I know, that says a lot but it’s true. The formula checks all the boxes.
It offers thickness, length, separation- it’s just awesome! The formula isn’t too dry or too wet and I love that I don’t have to apply 5 coats of mascara to see product on my lashes. In just two coats my lashes are instantly lengthened, thicker and have overall more volume. I’m sold! On one end of the mascara wand is a primer and the other the mascara color. I apply the primer first and then the mascara. Doesn’t smudge or flake on me either! Get it here already!
That sums up my natural beauty faves for February! See any products you want to try? What are some clean beauty products you’re loving? Leave me a comment!
Head to my Instagram! Giving away some of my favorites!
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I’m so excited to share 7 Health Habits For 2019 with you! I really wanted to share a post that would both inspire you in your health journey and cause you to want to go to the next level in 2019. It’s easy to make a list of health goals and end up with 20, but I wanted this to be practical and doable. I chose 7 after thinking about. After all, that’s one for each day of the week.
I’ve been on this health journey for a while and I’ve read many books, listened to many podcasts and have a pretty decent grasp on what is true health and what’s a fad. Fads don’t last but real health does. Plus, we don’t want fads anyways, we want to create long lasting habits that will truly last the rest of your life. Health is a journey- I say it a lot. It’s not a destination. If you’re looking for a one hit wonder, this post isn’t for you. There isn’t a magic formula for achieving optimal health, it’s consistency and small steps each and everyday. They all add up.
As my brother, Dr. Matt, a naturopathic physician says, “Accumulate health.”
I couldn’t agree more. Everyday you want to accumulate more and more health. It isn’t the one month where you do “all” the healthy things but the everyday habits that make the difference. I’ve literally been on a journey to heal my hashimoto’s for a while. This hasn’t been something that’s happened over night. It’s taken consistent health habits to get better. But guess what? It works! My antibodies have gone down, my energy has gone up and I’m feeling good. All those little things add up. Let’s check in with our habits and see where they’re at. How do you start your day? What does breakfast look like? Are you always on the go? Not taking time for yourself? Think about your life and the habits that you’ve adopted. Are they serving you or hurting you?
I think it’s important to have some goals when it comes to creating healthy habits. A couple books I love that talk about forming habits and creating them are:
- High Performance Habits by Brendan Burchard
- The Compound Effect by Darren Hardy
- Dream It Pin It Live It by Terri Savelle Foy
Some podcasts that I love listening too when it comes to habits and Mindset are:
- Design Your Dream Life By Natalie Bacon
- The Life Coach School By Brooke Castillo
- The Brendan Show by Brendan Burchard
I think it’s important to always be growing and causing yourself to think bigger. You can adopt new habits and change your old ones. It is possible! Sometimes we just need to be reminded.
So here are the 7 health habits that have changed my life and I know will change your life if you let them!
Change Your Mindset-
I actually adopted a word for this year and it’s mindset. I’ve never done this before but I’ve realized how important mindset is when changing your habits over the years and I want to focus on it even more this year. If I literally don’t change the way I think no habit is going to stick. I may change temporarily but it won’t be lasting change. The past couple years I’ve realized the areas I’ve changed in are because of mindset shifts and changes I’ve had. Not because I was super motivated because we all know that can fade, but because I had changed my thinking about it. I literally don’t have dairy or gluten, and I don’t think about it. I know it can cause my hashimoto’s to flair up, so I just don’t do it. It’s just not even a question in my mind. I just don’t make it an option. If I let my mindset be that maybe I’ll have dairy or gluten sometimes then I might. But I just don’t go there. The same thing could be true for anything in your life. Whether it’s business, family, whatever. This applies to anything, but obviously we’re focusing on health. Do you think you can never lose the weight? Do you think you’ll always struggle eating clean? What’s your limiting belief you’re accepting as truth?
Change Your Company-
Who you associate yourself with is a pretty big deal. I know we’ve all heard it. Who you surround yourself with is who you become. When you surround yourself with people that cause you to go higher, than you fall in line with that. Imagine if your best friend was constantly working out, being active and asking you to come. Don’t you think that would rub off on you? Eventually you would probably go workout and start being more active. The opposite is also true. If you hang around people that just want to sit around and watch t.v. all day, eat junk food and don’t care about health, you’ll likely start adopting those same habits. I’m not saying ditch all your friends but consider what you want to change in your life when it comes to healthy habits and if your friends are supporting those goals. Maybe it will just take you standing up saying you’re going to start eating clean and they would follow suit. Sometimes someone just needs to be the first one that stands up. The same could be true for your spouse. Maybe you wished they were stronger for you when it came to living out a clean lifestyle but maybe it will have to start with you making the first step. Be the person that you want them to be and eventually it will rub off on them.
Make Real Food-
I know sounds life chaining huh? Ok, it might seem obvious but this has changed my life. Making real homemade food and avoiding the packaged food. I honestly rarely eat out. I don’t live somewhere where there are a lot of great options. Sometimes I wish I could grab something quick, but quick around me is the nearest fast food joint and that’s not an option. Regardless I do think making real food is a game changer for your health. You’ll eat less, eat more nutrient dense food and save money! Basically setting yourself up for success. You’re literally going to be reprogramming your cells to work for you instead of against you. I never knew how to cook until after I got married. Trust me, when I say this- I didn’t even know how to cook chicken. I’ve come a long way. My hubs jokes now that he’s glad I learned how to cook because I would only make two things when we got married. 🙂 So if you don’t know how to cook, you can learn because I’m living proof! Plus, real food doesn’t have to be overwhelming or intimidating. It actually is really simple and fun once you learn a few tips and tricks. Get a clean eating cookbook like this one or this one to get you started. Sometimes it just takes a little inspiration or follow a real food blogger to keep you going.
I don’t like using the word exercise or working out because I think people associate those with negative connotations. Having an active lifestyle is something everyone should practice. Whether that means going on a hike, going for a walk, doing crossfit, lifting weights, whatever gets your body moving. I know for me its looked different in every season of life. When I was single it was different, as I got married it changed and now that I have kids it looks different. I used to beat myself up when I couldn’t spend the normal time I used to spend when I was just married working out. But I realized consistent activity even if it wasn’t 6 days a week was better than none. Just being consistent with something makes the biggest difference. It all goes back to the accumulating health quote that my brother always says. It’s the little things that add up. Do something that you love! I hear so many people trying to go to the gym and run on the treadmill and they hate it. Don’t do it! Find something that is fun, that challenges you and keeps you wanting more. It might take a couple different times, but don’t force yourself to do things that you know you won’t stick with in the long run. Being active gives you more energy, improves your overall mood and mind, increases strength and endurance- the list could go on and on.
Manage Your Stress-
Notice I didn’t say eliminate stress, because let’s face it, that’s impossible. We live in a fast paced world that isn’t slowing down anytime soon. The best thing you can do is to learn how to manage your stress. For me this has come by identifying the stressor and getting to the root of it. Is it really the activity I’m doing or is the fact that I booked my calendar up too much and I don’t have anytime to decompress? Think about why you’re really feeling on edge. Figure out what drains you and what gives you energy. I’m a people person but not an every day let’s have a party type of people person. That would drain me. The biggest advice I can give when it comes to managing stress is learning to say no. It might mean limiting your kid’s after school activities to one sport. It might mean not saying yes to every social event, or allowing time to meal prep for the week. Think about what is causing you to feel stressed and address the triggers.
Fill Up Your Cup-
I know the word self care gets thrown around a lot these days. I think a lot of us are saying it, but not a lot of us are practicing it. When was the last time you actually took an hour or two to yourself and totally did something you loved. Maybe it’s reading a good book, or maybe it’s just watching an hour of your favorite show. It could be getting your nails done once a week or flipping through the latest magazine. Figure out what fills you up and do it. Don’t take a budbble bath if you hate it! Just because someone else likes it doesn’t mean you will. Find what relaxes you. The goal is to do whatever helps you forget about everything else for a little bit and fills up your tank. When I practice this I feel so much better! For my husband it’s working out. If I let him workout for an hour he will come back refreshed and energized- haha sometimes a different person.
This one may sound weird but it’s so true. I find the people I’m constantly coming in contact with our challenging themselves. Whether it’s their mind, their food habits, exercise, at work- they’re wanting to improve and be a better version of themselves. This isn’t a type of rat race thinking that makes you think you always have to be doing something. It’s not for the approval of others but a sense of trying something new. For instance, maybe the fear of getting in shape has kept you from signing up for a 5k or the gym. Challenge yourself to sign up and take the step to face your fears. I bet before long you will wonder why you even had them in the first place. When you challenge yourself I think it helps to keep your mind sharp too. It doesn’t matter what your age is, challenge yourself in something and watch how you surprise yourself.
Do any of these 7 health goals resonate with you? What if you adopted one of these habits each month for the next 7 months, where would your life be? How would it look differently? What are some health habits you’ve adopted?
Here’s to building healthy habits in the new year!
I finally rounded out the best nontoxic cookware! I have received this question so much within the last 6 months that I knew I needed to write a blog post. It’s crazy how many toxic chemicals can be lurking in cookware. It might not seem like a big deal but over time these chemicals add up and produce a toxic load!
So What’s In The Average Pot or Pan?
I’m sure you’ve either used nonstick pots or pans or heard of them. These pans may make it easy to cook your food with but unfortunately they carry dangerous toxic exposure as well! Nontoxic cookware usually contains this chemical called perfluorooctanoic acid or PFOA. Science has shown that it can stay in human bodies for long periods of time. It has even shown to cause cancer in lab studies done on animals.
While cancer is nothing to bat an eye at, it also can cause infertility, liver damage, plus delayed development just to name a few other things. Of course PFOA isn’t the only ingredient you want to avoid in your cookware. Things like aluminum, plastic, lead, teflon, and cadmium. These all pose a serious risk to our health and should be avoided.
When living out a natural lifestyle one of the foundations is cooking your food. It’s no secret that when you cook your own food, you’re getting more nourishment usually then when going out. However, if the cookware we constantly use is leaching out harmful toxins we may be doing ourselves a disservice. As I mentioned earlier it’s the toxic load over time that really adds up. These chemicals are literally getting into the food we’re eating and then absorbed by our bodies.
So What Is Safe?
There are some great options out there now when it comes to nontoxic cookware! I will say some of the cookware definitely are a little pricier than non-stick- however the investment is worth it. These pots and pans are going to last you a lot longer than many conventional pots and pans and won’t carry the toxic burden.
This was the first type of nontoxic cookware that I switched over too and I still love it. It really has been around forever and that’s one of the reasons I love it. It does take a little bit of time to get used to it but once you’ve worked with it you figure it out. I really love the Lodge cast iron pans. They’re easy to find at Target or you can order them on Amazon. They’re also budget friendly! I use this pan for cooking eggs, meats, frying- really the list is endless. A couple tips when using cast iron. Make sure and slowly add heat. I found this works best instead of blasting the food with heat. It helps to not burn food. Cast iron retains heat very well. Also, make sure you season it regularly. This helps to create a type of natural nonstick surface. If you’re unsure how to season it, The Wellness Mama did a whole blog post on it here. When you season a cast iron it’s basically adding a good oil to keep it hydrated and then baking it. I avoid cooking acidic foods in cast iron because it can break down the seasoning or patina that’s been made on the cast iron. Cleaning cast iron can seem intimidating at first, but it’s actually not. You don’t want to use soap with cast iron- it can damage the seasoning and dry it out. Instead, use some salt to clean it. I just shake salt on top and then take a scrubby and scrub away. Then rinse with water. Then you want to dry it and rub in a cooking oil. *The one caution I would make is that cast iron has been known to leach iron so if for some reason you have an abundance of iron you might want to switch up your pans every now and then. I’ve been the opposite more anemic so I welcome all the iron I can get! Check out Lodge Cast Iron here!
This is another option. It is unique because it comes in many varieties and types. In other words not all stainless steel is created equal. Stainless steel is made up of a combination of metals. Some of the most common metals are chromium and nickel. The chromium is what helps to protect against rusting and is nontoxic for the most part in the body. Our bodies do need chromium in small amounts but it’s not that much and if you eat a fairly healthy diet you may already be getting more than you need. Nickel on the other hand is used to give stainless steel that extra hardness and to give it that polished look. However, it isn’t great for our bodies. There is virtually no reason for us to consume nickel. Your best bet is to buy food grade stainless steel. When shopping you will see numbers like 200, 304, 316 and 430. These numbers represent the series of stainless steel. For example, a 300 series may corrode easier then a 400 series. Whereas a 400 series is going to be the strongest and have almost no nickel. Of course the 400 series will cost more! I wouldn’t buy anything less than a 304 for overall quality. You will also see numbers 18/8, 18/10 or 18/0. The first number represents the amount of chromium and the second number the amount of nickel. It’s also important to not use harsh cleaners when cleaning stainless steel because it can cause damage to the lining. When the lining is damaged the heavy metals can leach into the food a lot easier. Personally, although this option is safer than many I still prefer not to cook with it all the time because of the possible metal content leaching into food, especially if the food your cooking is acidic. Also, many stainless steel cookware has a layer of aluminum in between the stainless steel. So it’s important to note that if your stainless steel was to get scratched you need to stop using it. You may also see copper sandwiched in the in-between layer as well. They do this because both aluminum and copper are heat conductors. From what I’ve read and researched since the aluminum isn’t coming into contact with the food and is protected by stainless steel it’s fine to have it in the cookware. *Some people already have high levels of heavy metals in their bodies and cooking with stainless steel wouldn’t be a good idea. However, many people might be fine. I know a lot of people who use it only for certain things and then other foods that might be more acidic they use different cookware. One more important tidbit is that commercial kombucha is brewed in large stainless steel vats and since kombucha is acidic it is soaking up all those heavy metals. Even though it’s housed in glass it’s best to steer clear of store bought kombucha and make your own at home. Check out this great set of stainless steel cookware here!
This has been my newest cookware option that I’ve started to use for the last several months and really have come to love! It is different than both stainless steel and cast iron. From the glaze on the cookware to the core it’s made with 100% ceramic. Ceramic is awesome because it’s completely inert- meaning it won’t leach any harmful toxins. All of Xtrema has been tested for heavy metal content and is free from glues, polymers, coatings and dyes. If you want to see their testing results check them out here. Plus, it’s dish washer safe- something all the mamas can get behind! It heats very evenly too. You can even take a dish from the fridge to the stove or oven- it’s very versatile. It also can withstand high temperatures. It’s easy to clean Xtrema cookware too, just use warm soapy water. You can also use baking soda or an abrasive scrubby if you need to. The best way to heat an Xtrema is to turn the heat on low or low medium. Since it’s so great at heat conduction you don’t need or want to crank the heat up to high. Doing this would result in foods sticking or burning. It’s best to turn the heat on a couple minutes before you start cooking and then add a little cooking oil once it’s heated. I like avocado oil, ghee or coconut oil. Don’t add the oil to a cold pan, wait until it’s heated up or it will cause foods to stick. Personally, I love cooking with Xtrema! I have their 8-inch Versa Braiser. It’s nice because it has a lid and can be used for cooking meats, quiches, casseroles etc, but also can be used for cooking eggs with. *Beware, there is a lot of deceptive marketing around ceramic cookware. It may say ceramic but it is coated with a nonstick chemical. The only company I’m aware of that is a true ceramic, with no additives is Xtrema. Xtrema
There has been a lot of confusion I’ve noticed about this type of cookware. It is cast iron but then has been given a coating of enamel. This enamel is a type of glass. It is completely safe. There has been some controversy about the enamel being made of clay and therefore having lead but from various tests performed on it, there has been no lead detection reported. A common brand you may think of is Le Creuset. Their cookware is made in France. One might think that porcelain enamel is similar to cast iron and that is true but it does have it’s differences. Porcelain Enamel will not rust where regular cast iron can if not seasoned properly. Also, porcelain enamel won’t leach iron because of the coating, where cast iron will. Porcelain enameled is also nice to have for acidic foods like chili or spaghetti sauces. Acidic foods as I mentioned above can strip cast iron of it’s seasoning, especially when simmered for a long period of time. For cleaning you can use some mild dish soap on it and a scrub pad of some kind. For stubborn stains or food that’s stuck you can boil some water in it with a few tablespoons of baking soda. Let it sit for a few hours or overnight. *Personally I love having a porcelain enamel skillet on hand too. It’s great for using with acidic foods or making stir frys, soups, or stews. I would stick with Le Creuset. To my knowledge they are the only ones that have been tested for lead content and come back negative. The only small trace amounts that were found were on the outside of the lids and pots where there was some color but not inside. Also, I’m a skeptic of things made in China as they have been known to have higher metal content and most of the other porcelain enameled is made there. Check out Porcelain Enamel cookware here!
This is a great budget friendly option that’s available almost anywhere cookware is sold. One of the most common glass cookware is called Pyrex. It is inert, meaning it doesn’t add or take away from the food. I have several casserole or baking dishes whatever you like to call them. I use them for both casseroles and special desserts. I also have a round glass dish with a lid that’s great for soups or stews that I use a lot. For making breads I like to use a glass bread loaf pan too. *Glass is a great option for those starting to detox their cookware and looking for accessible and budget friendly options. I have even seen really good deals on Pyrex glass sets at Costco! Check out this Pyrex set here! Check out this great set by Anchor Hocking here!
When it comes to baking you can use a lot of the cookware I mentioned above but there are a few other options too. For the ones mentioned above you can use cast iron to bake breads, or porcelain enamel for desserts such as crumbles, cobblers or pies. Also, glass cookware is a great option for baking too, as well as stainless steel. Stainless steel is especially nice for cookie sheets or cake pans! These are a great option for stainless steel cookie sheets! If you’re still concerned about the possible metal leakage just use some parchment paper. I love this brand that doesn’t leach any toxic chemicals. I use parchment paper when baking always because it makes clean up so much easier and is sometimes essential when making cakes. You can also get stainless steel muffin trays. Another option I haven’t talked about is stone cookware. They have stone baking sheets, loaf pans and cake pans. I personally haven’t used them. I know that you have to be really careful when cleaning as you can’t use soap or get them wet. They’re also heavier too. Rada is a good American made brand that is lead free. *When it comes to bakeware think about what you use the most and swap that out first. As I mentioned earlier, you can always buy some nontoxic parchment paper and use that as a protectant too. I also like these nontoxic paper muffin liners.
I have never used silicone for cooking or baking other than some silicone muffin liners. However, I stopped using them because I started to wonder if they were actually safe. I had read a lot of information saying there just isn’t enough research out there yet and I agree. Until more long term studies come out, I’m going to stick with using silicone when food isn’t heated or cooked.
I do think it’s important to switch out your cookware because this is something you use all the time and the accumulative affect is great. Even if you could replace one item every quarter, by the end of the year you would have a whole new cookware set!
What nontoxic cookware option do you love?