Is Organic Food Really Better?
We’ve all been in this scenario: you’re at the supermarket with your shopping list in tow. What you think will be a simple trip turns much more complicated when you’re faced with all the various labels to interpret. In the produce section you’re forced into another decision: to buy conventional or organic.
Which one will you choose? We know that organic is supposed to be better -- less chemicals, more nutritious, tastier and environmentally friendly. But is it really? And don’t get me started on the cost! Often times organic can be nearly double the price of conventional alternatives. Is there really a difference or is it just a marketing ploy?
Today organic food is a $50 billion industry and one of the fastest growing food sectors in the US. People are seeking out organic options more than ever before.
Personally, I never thought much about organic food until recently. I assumed that it was at least somewhat healthier. But I didn’t see a compelling reason to splurge for organic, especially on a tight budget.
Then I started drinking celery juice. If you haven’t heard about this health phenomenon check out my post here. But for the last few weeks I’ve been drinking two cups of celery juice every morning. I tried both organic and conventional celery (from various grocery stores and even local farmers markets) and there was a noticeable taste difference between the two.
Across the board organic celery juice tasted substantially better than conventional, no matter where it was purchased. Juice from conventional celery was much more bitter juice, with a thinner consistency.
I was shocked and started to wonder if there really is something to this organic food movement. After tasting the difference firsthand, I decided to learn more about organic food and whether or not it’s really the better option.
What Does Organic Mean?
We’re bombarded with labels at the grocery store and it can be hard to make sense of it all. Let’s break down what organic actually means.
Organic food is grown and processed according to national standards set by the US Department of Agriculture. These standards relate to things such as soil quality, animal-raising practices, pest and weed control, and the use of additives. This promotes healthier farming practices both for the environment as well as for consumption.
To be more specific, organic crops must be produced without
- Synthetic pesticides
- Synthetic fertilizer
- Sewage sludge
- Irradiation
- GMOs
- Growth hormones or antibiotics for animals
In addition to being free of hormones and antibiotics, organically raised animals eat an organic diet (free of GMOs, additives, and animal byproducts) and have access to outdoor spaces, including pastureland for grazing.
Food with the “USDA Organic” label contain at least 95% organic ingredients and comes from a farm that has been inspected and found to meet the USDA requirements.
You might also see similar labels like “100% Organic” which is even better and will also have the USDA seal. In contrast, “Made with Organic” means that at least 70% of ingredients are organic, but you won’t see the USDA label on these items as they are not as strictly regulated.
Why Does It Matter?
Not only do all those things sound pretty unpleasant (sewage sludge?!), they have been linked to poor health outcomes. These toxins have the potential to cause hormone disruption, neuro-developmental issues, neurological diseases, chronic illnesses, inflammation, and cancer, among other things.
Ready to throw out all your non-organic food?
Before you do, keep in mind that organic food may not have synthetic pesticides, but does have organic pesticides. These are not necessarily safer. Organic doesn’t mean 100% free of all the bad stuff, but it is substantially less.
There’s still A LOT of debate over whether organic food is definitively more healthy and if so, by how much.
The Benefits of Organic Food
Although there’s a lot scientists don’t know or haven’t yet proven about the differences between conventional and organic foods, there are quite a few known benefits.
Less pesticides
Your chance of being exposed to pesticide residue are much less with organic food. One study found that organically grown crops had one-third the amount of pesticide residue compared to conventionally grown crops. They were also less likely to contain residue from more than one type of pesticide.
Fresher and better tasting
Because there are no preservatives to make them last longer, organic foods tend to be fresher when purchased. The better soil quality used with organic crops (due to the natural methods of fertilization used like manure and composting) helps to produce healthy, stronger plants. This improves the quality and the taste.
No hormones or antibiotics in animal products
Whatever toxins an animal is exposed to, be it gmo feed, growth hormones or antibiotics, gets stored in fat tissue of the animal through bioaccumulation. When we consume meat, dairy products, eggs, etc. those toxins are then transferred to us, causing problems like hormone imbalances, faster rates of maturation in children, inflammation, cancer and more.
More nutrients
This is widely debated and there is still disagreement within the scientific community as to whether the difference in nutrients is significant. However, many studies have shown the nutritional value of organic foods to be superior. A 2016 European study found 50% more of certain nutrients including omega-3 fatty acids in organic meat and milk. On average, organic produce was found to contain 21% more iron, 27% more vitamin C, 29% more magnesium and 13% more phosphorus than their conventional counterparts.
GMO-free
Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature. They are most commonly designed to be resistant to pesticides or produce their own insecticide. The FDA and biotech companies claim that GMOs are safe, but no long term studies have been conducted to confirm this. In fact, GMOs have been linked to increased food allergies and gastro-intestinal (gut) issues in humans. Many believe that they also increase the risk of cancer (though this has not yet been scientifically proven).
Should You Buy Organic?
There’s still a great deal of controversy over organic food and whether there is enough evidence to prove its worth. Personally, I can’t help but feel a little concerned about what I’m putting in my body when I eat non organic foods--pesticides, GMOs, hormones, antibiotics.
Unfortunately, it may take many years to fully understand the long term effects these things could have on our health. There’s still so much that is being uncovered about organic foods--good and bad.
With that being said, my recommendation is to, first and foremost, focus on eating as many fruits, vegetables, and whole grains as you can, organic or not. Reducing the amount of processed food in your diet is going to make a huge difference for your health.
If you are interested in transitioning to a more organic diet, but like many of us, are concerned about the price tag there’s good news! Not everything you buy actually needs to be organic. By making a few swaps you can avoid many of the dangers of conventional foods and still stay within your budget (or close to it).
Fruits and Vegetables
Some types of conventionally-grown produce are much higher in pesticides, while others are low enough that buying non-organic is relatively safe. Some crops don’t require as many pesticides or are protected by a thicker skin. Take onions for example. Their pungent flavor is a natural insect repellent. Use the “Dirty Dozen” and the “Clean Fifteen” as your guide.
The Dirty Dozen - the top 12 fruits and vegetables with the most amount of pesticide residue that you should prioritize buying organic:
- Strawberries
- Apples
- Nectarines
- Peaches
- Celery
- Grapes
- Cherries
- Spinach
- Tomatoes
- Sweet bell peppers
- Cherry tomatoes
- Cucumbers
Bonus: Kale, collard greens and hot peppers are three recent additions to the Dirty Dozen, discovered to contain harmful pesticides.
The Clean Fifteen- produce with the least amount of pesticide residue that you don’t need to buy organic:
- Avocados
- Sweetcorn
- Pineapples
- Cabbages
- Frozen sweet peas
- Onions
- Asparagus
- Mangoes
- Papayas
- Kiwis
- Eggplant
- Grapefruit
- Cantaloupe
- Cauliflower
- Sweet potatoes
Animal Products
Unfortunately, when it comes to meat, dairy and eggs there’s a little less leeway. As much as possible you should buy these items organic. Remember, you are what you eat. Consuming animals that have been fed a GMO diet, and have been loaded with hormones and antibiotics is going to have a direct impact on you and your health. You want to avoid those as much as possible and choosing organic animal products, will allow you to control the substances that you allow into your body.
Seafood and Fish
There are no official standards for organic seafood in the US and most seafood won’t have an organic label unless it’s from overseas. It’s more important to look for fish that is wild-caught. These fish are free of the chemicals, dyes, and antibiotics that are fed to their farm-raised counterparts. Avoid the harmful toxins and compromised nutritional value by sticking to wild-caught seafood as much as possible.
Processed/Packaged Foods
This is really up to you. I don’t think it’s worth it to buy organic processed foods. For the majority of these types of items, you’ll have bigger things to worry about than whether they have an Organic label. Things like sugar, preservatives, artificial colors and flavors, salt, and the many other unpronounceable things on the labels are more of a concern, in my opinion. If I want something processed, I’m usually not thinking about the nutritional value. I don’t think organic is going to make a huge difference when it comes to cookies, chips and other processed goodies.
Where does that leave us?
Organic food is a complex subject with many contrasting opinions. But I think it’s hard to ignore the harmful substances and practices that are used with conventional food sources. However, there’s one major drawback of organic food: the price. And this keeps a lot of people from buying organic even though it seems to be the safer, healthier option.
Cost is definitely a concern for me, but as someone who suffers from inflammation, hormonal imbalance and gut health issues, I see a lot of reason to adopt a more organic diet. I’m not going to switch completely, but I do plan to slowly transition to organic options, starting with animal products and the “Dirty Dozen” list of produce.
Ultimately, you have to do what’s best for you. Even if you don’t plan to buy organic, make eating a healthy, balanced diet your top priority.
Hopefully I’ve given you some facts to help you make your own decision or encouraged you to do some more research on the subject.
What is your opinion on organic food?
Sources
- https://www.healthline.com/nutrition/pesticides-and-health#section8
- https://www.helpguide.org/articles/healthy-eating/organic-foods.htm
- https://www.prevention.com/food-nutrition/healthy-eating/a20453119/top-reasons-to-choose-organic-foods/
- https://foodrevolution.org/blog/the-dirty-dozen-plus-clean-fifteen-infographic/
- https://www.webmd.com/food-recipes/features/organic-food-better#1
The Best 5 Minutes of Your Day: Five-Minute Journal Review
If you're anything like me, you have more than a few mostly empty journals laying around. It’s almost impossible to resist those cute and colorful notebooks with the inspirational quotes at Marshals. It’s also almost impossible for me to keep up with writing in these journals for any stretch of time.
If you’re a professional when it comes to consistent writing and you have stacks of completed journals, I envy you! For years I've made valiant attempts at keeping a journal and failed.
I love the idea of it...
Recapping important events.
Processing your thoughts and feelings.
Tracking your goals and accomplishments.
Keeping memories to look back on later in life.
Not only does journaling seem like a good idea, according to science, it really is. Regular journaling has been shown to improve mental health, memory, productivity, creativity, mindfulness, communication, emotional intelligence, sleep and the list goes on.
If you’re someone like me who would love to add the practice of journaling to your daily routine, but has struggled to make the habit stick, let me introduce you to the Five-Minute Journal.
I've been using it for almost a year and have been able to keep up with it and stay (mostly) consistent. It's been a great addition to my morning and evening routine. It's become a self-care ritual and I highly recommend it!
This journal is perfect for anyone looking for
- A quick, yet meaningful way to practice journaling
- A tool for mindfulness and intentional living
- More happiness and optimism in their daily life
Sound like you? Keep reading to learn all about the Five-Minute Journal and why you have to try it!
Happier in Five Minutes?
According to its creators, the Five-Minute Journal is "the simplest, most effective thing you can do every day to be happier." The journal's structured design is rooted in positive psychology research with a focus on gratitude.
And that is the key! Practicing gratitude has been shown to have transformative effects. Studies show that gratitude:
- Strengthens relationships
- Improves physical and psychological health
- Increases empathy and reduces aggression
- Improves sleep quality
- Builds self-esteem
- Increases mental strength
The Five-Minute Journal makes gratitude and positivity a daily habit. I'm not a morning person…whatsoever, but thinking about everything I have to be grateful for and the things I'm looking forward to first thing in the morning definitely leaves me in a better mood and feeling more optimistic about the day ahead.
Similarly, writing at night allows me to remember the good moments of my day and focus on the things that I have the power to control.
So does it actually make you happier in five minutes? Obviously, this is not a magic journal and won't solve all of your problems in one sitting. But for me, I can definitely say that it’s drastically improved my outlook and optimism. It's made me more self-aware and intentional in my daily life. And without question, all of those things have helped make me a happier person.
How It Works
Each page of the Five-Minute Journal represents a day and is divided into two parts, a morning and night routine.
Every morning you're given an inspirational quote or a fun weekly challenge to start. One of my favorites quotes is,
"To avoid criticism, say nothing, do nothing, be nothing," Fred Shero.
So far my favorite challenge was to give a genuine compliment to a stranger.
Next, you're prompted to list three things you're grateful for, three things that would make today great, and one daily affirmation.
Before going to bed, you write down three amazing things that happened that day and how you could have made the day even better.
It's really as simple as that and literally takes five minutes or less! It's so easy to fit this practice into your morning and night time routines. Take it from the worst journal writer ever… if I can do it, I know you can too!
Even though it's quick and efficient, it's still a very meaningful exercise. It's something that I've come to look forward to everyday and I immediately feel a shift in my mindset and a boost in my attitude.
The Benefits
My greatest takeaway from using the Five-Minute Journal is that mindset is everything. I think we could all use a little more positivity in our lives and this journal definitely delivers that.
For anyone who wants to incorporate gratitude and mindfulness into their daily routine to increase overall happiness, I highly recommend it. Whether you've been journaling for your whole life or new to the practice, I'm almost certain you'll experience the benefits. But if you're not quite sold, here are all the reasons that I love the Five-Minute Journal:
- Fast, structured and to-the-point
- Beautiful design
- Positive start and end to every day
- Inspirational daily quotes
- Challenges that take you out of your comfort zone
- Chance for self-reflection
- Track progress and personal growth
- Become more intentional
- Promotes self-love and self-care
- Increase gratitude
- Become more optimistic
- Practice mindfulness
- Establish a positive daily ritual
I really love this journal, as you can see! I'm not affiliated with the company in any way, just giving my honest opinion and experience. For more information, check out the website here. It's about $23 for the hardcover copy, but they even have an app for those who prefer to keep things digital.
Regular journaling, no matter what format you use, is a great habit and a useful tool to overcome stress and improve your quality of life.
Do you use the Five-Minute Journal or another type of journal regularly? What benefits have you experienced from this habit?
5 Awesome Yoga Youtube Channels for Free Yoga Workouts
Yoga is finally getting its time to shine. I remember years ago thinking of yoga as merely a post-workout stretch. Boy was I wrong! Not only is yoga a legit WORKOUT, it does wonders for your mood and mental state.
I was first introduced to yoga back in my freshman year of college by my roommate. We used to squeeze our yoga mats into the tiny floor space in our dorm room and she would lead us in some intense power yoga sessions. It was cardio, it was strength training, it was balance, it was focus. I really fell in love with the practice and it’s something I always come back to.
Now a days, there’s so many different types of yoga that you can explore, each with its own techniques and benefits. I personally love vinyasa and hot yoga. But I’m interested in trying kundalini yoga soon!
Luckily, I don't have to search for a studio to do this! Did you know you can find almost any type of yoga class online for free and enjoy the physical and mental benefits from comfort of your home?
Don't get me wrong, yoga studios are great when you want that class vibe and specialized attention. But they can get pretty pricey, and, especially in the winter months, it’s so hard to brave the cold and make it to class (at least for me!).
Gone are the days of relying on in-person classes to start practicing yoga. There are tons of options for free yoga videos all over Youtube, varying in style, discipline and focus.
Below are 5 of the best Youtube yoga channels to get you going with your yoga practice this year.
1. Yoga with Adriene
If you’ve ever searched for yoga on Youtube you’ve probably come across a Yoga with Adriene video. This channel is super popular with over 4 million subscribers and if you’re looking for a one stop shop for all your yoga needs, this is it!
Adriene is one of my favorite Youtube yogis. You’ll love her calming, grounded personality and the sheer number of videos and playlists she has on her channel. There are hundreds to choose from, with new ones being posted weekly. Whether you’re a beginner or pro, have a few minutes or hours to spare, are looking to sweat or relax--Adriene’s got your back! She also shares tips and tricks, meditations, and recipes on her channel. Each month Adriene creates a calendar and themed playlist of daily yoga workouts to keep you on track.
Check out:
2. Brett Larkin Yoga
On her channel Brett teaches Vinyasa flow yoga and meditation and has lots of yoga-related advice to share. You'll love how accessible and non-intimidating her videos are. And her bubbly personality will leave you smiling, even after challenging workout. This is a great channel for beginners, with a lot of How-To videos for everything from poses to breathing techniques. So even though you’re not in a studio you can get that focused instruction you might need when your just starting out. But don’t let that fool you, she has tons of full length, higher intensity videos for when your ready to work up a sweat. Brett will not only help you get your body right, but your mind and soul as well.
Check out:
- Total Body Yoga: Full Body Workout for Beginners (45-min) Amazing Vinyasa Flow Weightloss Yoga
- Gentle Yoga | Beginner Yoga for Stress Relief | Less than 10 Minutes
3. Boho Beautiful
Ever imagined yourself practicing yoga on a beautiful beach or mountain top? Then the Boho Beautiful yoga videos are definitely for you. Juliana films her yoga and body toning videos in some of the most breathtaking destinations. You’ll completely forget that your in your living room! Juliana’s videos are fun and upbeat with motivating music. They’re on the shorter side (around 20 min), but you will feel every minute. Perfect for those who want a quick, yet effective yoga workout.
Check out:
- Perfect Morning Yoga ♥ A Cup Of Coffee For Your Soul | North Caicos
- Blissful Yoga Flow ♥ One Yoga Class To Rule Them All
4. Bad Yogi
Erin Motz of the Bad Yogi channel is far from your traditional yoga teacher. She's on a mission to make the yoga community more inclusive and remove the "snobbery, pretense, and endless prerequisites." On her channel you'll find a variety of videos and playlists for all levels, but it's geared toward those just starting out. Topics include everything from upper and lower body focus, to yoga for your zodiac sign and much more. She even has a 10 day ab challenge to get you feeling the burn. You'll enjoy her lighthearted, down-to-earth approach that removes all judgement and makes yoga accessible to everyone.
Check out:
5. Alo Yoga
Alo Yoga is a studio franchise in California, but they make full length class videos available on their Youtube channel, allowing people to enjoy their videos all over the world! My favorite part about this channel is the variety of teachers they showcase. Just like at a real studio you can pick and choose your favorite teachers and classes, although they're all top notch. They specialize in vinyasa flows for all levels and meditation. You will sweat! This channel is for when you want that studio feel, but don't want to leave your living room.
Check out:
It's so nice to have the option to workout at home for free with Youtube. Anyone can begin practicing yoga on their own terms and on their own schedule.
These are 5 of my favorite yoga Youtube channels, but there are many more out there. If you're looking for a place to start or are continuing on your yoga journey I encourage you to check out some of the channels mentioned here.
What are your favorite Youtube channels for yoga?
Why I Quit the Pill + 7 Scary Side Effects You Should know
I recently listened to an amazing podcast interview with women’s health expert, Dr. Jolene Brighten where she discussed the dark side of the pill. Did you know that an estimated 100 million women take birth control pills worldwide? Yet, there are many alarming side effects that doctors fail to inform us of before writing a prescription.
The data is shocking! There are so many adverse effects caused by the pill that you probably are not aware of. It goes way beyond weight gain, moodiness, and bigger boobs. Some of the side effects can be life threatening and many take years to recover from.
Keep in mind, this is not an anti-birth control post. We all have to do what’s best for ourselves and our bodies. I was on birth control for almost a decade, myself. But awareness is key. If back in college I knew what I know now, I would have seriously thought twice about taking the pill.
Beyond Birth Control
The pill is an oral contraceptive--its purpose is to prevent pregnancy. But would you believe that in the US over 60% of women using the pill state their primary reason for taking it to be symptoms, not pregnancy prevention?
These could be irregular periods, painful PMS symptoms, mood swings, acne or even more serious conditions like PCOS or endometriosis.
The pill has become a catch-all for almost every hormone-related issue. You see your doctor for relief from cramps and walk out with a script for birth control. Before you know it years have gone by and you’re still taking birth control to prevent symptoms, never having addressed the root cause.
This story is true for so many women, myself included.
My Pill Experience
When I started taking birth control in college I knew nothing about it other than my friends were taking it and it could help with acne. At the time I was breaking out with painful, cystic acne that made leaving my dorm room a daily struggle.
My doctor happily wrote me a prescription and I was on my way to clearer skin.
Yes, it helped my skin. Yes, I loved the convenience of shorter, lighter, more predictable periods. Honestly, I thought it was the best thing ever! I thought I would be on it forever.
Fast forward about seven years…
I started having vision issues and was diagnosed with severe dry eyes.
Random, I know! And you might be thinking, dry eyes...what’s the big deal?
Listen! Anyone who has had dry eyes knows how frustrating, uncomfortable, inconvenient and costly it can be. Imagine feeling like there’s sand in your eyes and wanting to keep them closed whenever possible. I couldn’t wear contacts and had to use eye drops every hour just to get through the day. I had to buy humidifiers and prescription eye drops. Take my word, it’s not fun.
My optometrist recommended I talk to my doctor about changing birth control methods because dry eyes is actually a symptom of hormonal birth control...Yup!
That diagnosis sent me down a rabbit hole of research on the side effects of birth control and guess what...in addition to dry eyes, I had experienced quite a few over the years:
- headaches (was seeing a neurologist)
- yeast infections
- fatigue
- depression (was prescribed anti-depressants/anti-anxiety medication for 2 years)
- gut issues and more
With all I was learning I realized that it was time for me to consider quitting the pill.
How Do Birth Control Pills Actually Work?
All the years I was taking the pill I never understood exactly how it worked. As long as I knew it was safe (at least I thought it was) and effective, I really didn’t care.
This was a mistake. If I had better understood how it operated in my body, I could have made more informed choices. When it comes to health you have to empower yourself with as much information as possible so you can work in partnership with your doctor.
When you take hormonal birth control, your reproductive system basically shuts down. You take a high dose of synthetic hormones, which stops communication between the brain and ovaries. A signal is sent to the brain saying that there's enough hormones and your body doesn’t need anymore. As a result the ovaries never receive the message to ovulate. No eggs are released.
Another way to think of this is hormone levels are kept at such unnaturally high levels that your body is tricked into thinking it’s pregnant. Hence, stopping ovulation.
Let’s think about this...not only is this completely unnatural, but do we really think it’s possible to shut down a whole system of the body without impacting any of the others? Doubtful.
Does the pill balance hormones?
When I started taking the pill, I was told that it would help balance my hormones and as result improve hormonal acne.
That makes sense...but it’s not quite accurate.
Remember, hormonal birth control suppresses your hormones by shutting down the line of communication between your brain and ovaries. Once you stop taking the pill, whatever hormonal imbalances you had before will come right back. You’ll experience the same symptoms and likely worse than before.
It’s not fixing the problem. It’s just a bandaid. Whatever symptoms you have are not being cured by the pill. They’re being masked.
Not only this, but it’s creating more damage that you will have to recover from once you stop taking the pill. This is known as Post Birth Control Syndrome (PBCS), and it is real.
I can speak from experience. My acne did improved while I was taking the pill. But it came back with a vengeance once I got off the pill. And I am currently in the midst of healing by finally addressing the root cause of my acne. I’m done with the quick, temporary fixes.
7 Surprising Side Effects of the Pill
Let’s talk about the side effects of the pill. Some of the milder ones that you are probably familiar with if you are or have ever been on birth control include:
- Larger breasts
- Weight gain or loss
- Reduced or increased acne
- Slight nausea
- Emotional sensitivity right before your period
- Mood swings throughout your cycle
- Irregular bleeding or spotting
- Breast tenderness
- Decreased libido
For some women, these side effects alone are enough to dissuade them from taking the pill. For me, it wasn’t until I learned about the more serious risks that things started to click. That 1) many of the mysterious health issues I was experiencing were likely connected to birth control use and 2) there were more scary side effects that I did not want to put myself at risk for.
1. Increased Risk of Cancer
On the bright side, according to the National Cancer Institute, the pill lowers the risk of endometrial and ovarian cancer. However, studies also show that hormonal birth control increases the risk of breast cancer by 20%. There is also evidence showing links between hormonal birth control and cervical cancer and liver cancer.
2. Compromised Gut Health
Similar to antibiotics, hormonal birth control disrupts the gut microbiome, throwing off the balance of good and bad bacteria that affects everything from digestion to mental health. This ultimately results is a state of leaky gut (or intestinal permeability), which sets the stage for autoimmune disease. It lowers your immunity, leaving you more susceptible to infections, as well as other conditions like candida overgrowth, yeast infections, SIBO, IBS, and Crohn’s disease.
3. Blood Clots, Stroke, and Heart Attack
Birth control can trigger blood clots, stroke, and heart attacks, especially in women over 35. Because many women are prescribed birth control in their teens and early twenties, doctors neglect to discuss these side effects. But more women are staying on the pill for years on end, often well into into their thirties when the risk becomes more serious, without being properly informed.
4. Nutrient Deficiencies
The pill depletes your supply of vitamins, minerals, and other nutrients that your body needs to function. To effectively metabolize the synthetic hormones in birth control, the liver needs an extra supply of vitamins including zinc, magnesium, selenium, B vitamins and antioxidants. So unless you’re properly supplementing this vitamins while on the pill, your body will pay the price. This nutrient deficiency sets off a domino effect of symptoms including digestive issues, hormonal imbalances, inflammation, adrenal fatigue, thyroid dysfunction including hypothyroidism, mood disorders, cardiovascular disease, infertility, weight gain, and the list goes on.
5. Inflammation
The additional estrogen that is introduced when you start taking the pill triggers an inflammatory response in the body. If you don’t already know, inflammation is extremely damaging to the body and is involved in the development of conditions like depression, autoimmune disease, cancer, and chronic pain.
6. Mood Disorders
Many women go on the pill in hopes of stabilizing their mood swings. However, things like inflammation, blocked ovulation, and nutrient depletion can actually trigger or exacerbate anxiety, depression, and other mood issues. One study found that women who use hormonal birth control were at a greater risk of suicide (3 times) compared to women who had never been on birth control.
7. Fertility Issues
The impression most of women are given is that when you’re ready to go off the pill things will immediately go back to normal. But this isn’t usually the case. After going off of the pill, it’s common for women to experience irregular periods or temporary amenorrhea (loss of menstruation). In fact, 3-6% of women may never see the return of their period after quitting birth control. And studies suggest that women with a history of irregular periods are at higher risk. This is very disconcerting, especially for women who intend to have children later on.
Final Words
Birth control is a very personal topic and of course you have to do what’s right for you.
What’s right for me is to stay away from hormonal birth control. I want take a natural approach and let my body do what it was designed to do. I also want to address the root cause of my health concerns instead of just covering them up with a bandaid. And I don’t want to put myself at risk for harmful or life threatening conditions.
But that’s just me!
My goal isn’t to persuade you to throw your birth control down the toilet as soon as you finish this post. In fact, don’t do that! It could have damaging effects on your body and hormones.
I do encourage you to continue to research the topic. If you’re interested in learning about how to safely and smoothly transition off the pill check out this article. If you want to learn how to best support your body while you’re on birth control try this article.
So tell me, what are your thoughts on the pill?
Sources
- https://bodyecology.com/articles/dangers_birth_control_pill.php
- https://drbrighten.com/
- https://www.cancer.gov/about-cancer/causes-prevention/risk/hormones/oral-contraceptives-fact-sheet
- http://www.nejm.org/doi/full/10.1056/NEJMoa1700732
- https://www-ncbi-nlm-nih-gov.nunm.idm.oclc.org/pubmed/29145752
Celery Juice: Why and How to Drink It
All over social media people have been raving about celery juice. Is it really a magical healing potion or is it just another health fad that will come and go?
Since first hearing about this miracle drink a few weeks ago, I decided to do a little research of my own. With all the testimonials, articles and even celebrities swearing by it, I was definitely interested to learn more.
To be completely honest, it was going to take a lot for me to drink liquid celery. I don’t mind having a celery stick here or there dipped in hummus or blue cheese dressing. But plain, raw celery is not on my list of favorite foods.
On top of that, I’ve never been able to drink green juices. I love eating vegetables, but the thought of drinking kale or spinach has always grossed me out. I know I’ve probably been missing out on tons of nutrients and health benefits, but I just haven’t been able to get past the visual.
However, with all that I was learning, I decided I had to give celery juice a chance!
What really caught my attention was the incredible impact it was having on chronic skin conditions like eczema and acne.
I’ve struggled with both of these for some time and I’ve found that common medical approaches DON’T WORK. Topical creams and antibiotics are just band aids that covers up the root cause, but don’t actually address the issue. It’s a temporary fix, but not a way to heal. Skin issues like eczema, acne, and psoriasis are a sign of a deeper problem going on within.
Based on what I was reading, celery juice was healing acne and eczema sufferers from the inside out. That, along with the many other reported health benefits prompted me to join #teamceleryjuice and try it for myself.
Why Drink Celery Juice?
The source of this celery juice craze is Anthony William, author of New York Times-bestselling Medical Medium series. He writes about the natural healing power of fruits and vegetables and their ability to cure almost any illness. I’m in the middle of reading his newest book, The Liver Rescue and it’s been extremely eye opening. It’s a fascinating approach to health and natural healing. I highly recommend it!
According to William, incorporating celery juice into your diet can have life changing effects on your health. We all know that celery is good for us, but I wasn’t aware of just how many vitamins, minerals, and nutrients celery contains.
It’s very high in antioxidants and has antifungal, antibacterial, and anti-inflammatory properties. A great source of vitamin K, vitamin C, potassium, folate, manganese, calcium, riboflavin, magnesium, and vitamin B6. It also has a high percentage of water and electrolytes that keep you hydrated and flushes the system.
Surprisingly, celery is high in sodium due to its mineral salts. These special salts have been shown to starve out bacteria, potentially killing viruses in the body.
Benefits of Celery Juice
There seems to be some controversy over the true benefits of celery juice and whether or not claims are scientifically supported. But studies have shown that celery has the potential to improve a wide range of health concerns and conditions. Here are just a few of the reported benefits of drinking celery juice.
- Cancer Prevention
- Lowers Inflammation
- Supports weight loss
- Improves Digestion and IBS
- Helps heal eczema, psoriasis, and acne
- Builds the immune system and fights against infection
- Stabilizes blood pressure
- Reduces cholesterol
- Balances PH levels
- Restores gut health
- Protects Liver Health
- Helps with Infertility
- Fights Autoimmune Disease
- Improves Mental Health
- Prevents UTIs and Yeast Infections
How to Make It
There are two ways that you can make celery juice: using a juicer or a high speed blender. Luckily, I was able to borrow an old juicer from my mom, so that is the method I’ve been using. It’s pretty quick and easy. But both will get the job done.
The recommended amount to drink is 16 oz and, depending on the size of your celery, you will need about 1-2 bunches. To allow the celery juice to fully cleanse your digestive system, it is recommended that you drink celery juice every morning on an empty stomach. It’s also best to make it fresh and drink as soon as possible to get the most nutrients. But it can be stored in the refrigerator in an airtight container (like a mason jar) for up to 24 hours.
If you’re using a juicer, just wash and cut up your celery (into thirds) and put it through your juicer. I also like to strain it at the end so it’s perfectly smooth and not pulpy, but that’s completely optional. And if you’re using a newer juicer you may not have to worry about this at all.
Prepare your celery the same way if you’re using a blender. Blend the celery with a little water (about ¼ cup). Strain out the juice with a nut milk bag or cheesecloth and enjoy!
Organic vs. Conventional Celery
Organic celery is preferred but either can be used. If you’re using non-organic celery, then you may want to take extra care when washing to get rid of any pesticides or other chemicals that might be on it. One trick I learned is to soak your celery (or any produce) in baking soda and water to help dissolve any hard-to-wash substances from the surface.
I’ve tried both organic and regular celery, as some stores don’t have a wide selection. And organic celery can be pretty expensive and usually smaller in size than conventional. But I will say, I can taste the difference between the two.
I’ve tried celery from a few different stores--Trader Joe’s, Giant, Food Lion, Costco, and a local farmer’s market. No matter the source, I’ve found that juice made from organic celery tastes a lot better! Non organic celery juice is a little more bitter and has a thinner, more watery consistency.
If organic celery isn’t easily accessible, then regular celery is perfectly fine and still has the all vitamins and nutrients you want. I’ve used both with good results. I got lucky and found organic celery for a great price at Costco. Otherwise, I would be primarily using non-organic. But it’s completely up to you!
The Taste
Everyone has a different reaction to the taste of celery juice. Honestly, I thought it was pretty disgusting the first time I drank it. But now I actually enjoy it. It really is an acquired taste!
If you find that it’s a struggle to get all 16 oz of pure celery juice down, here are a few tips:
- Start small - I started drinking about 6 oz and slowly increased the amount overtime. Now I can drink 16 oz with no issue and I’m considering upping it to 24 oz.
- Add an apple - To get the full benefits you want to drink pure celery juice. But, juicing an apple in with the celery really helped me adjust to the taste. After about a week I was able to wean myself off and have the celery juice straight.
- Use a straw - something about sipping the juice through a straw rather than taking gulps makes it easier to drink.
- Drink it cold - I can’t imagine drinking warm celery juice. I store my celery in the fridge before using. After juicing, I put my cup of celery juice back in the fridge for a bit while I wash out my juicer. It’s much more refreshing when cold. I’ve read that the process of blending warms the juice, so if you’re using a blender you may want to refrigerate for longer before drinking.
My Experience
I’ve been drinking celery juice every morning for about 2 weeks, so not that long. But I’ve really been enjoying celery juice as a new addition to my morning routine. It feels good knowing that I’m doing something wonderful for my health first thing everyday. Of course there’s no quick fix to improving your health, but I have seen some positive results from drinking celery juice in this short amount of time.
I've already been working on building up my gut health and celery juice has had a major impact on my digestion. I don’t want to get into too much detail, but celery juice has definitely helped things move along and made me more...well...regular. Additionally, I don’t have as many cravings and feel more satisfied after meals. I also have more energy and haven’t felt the need for coffee or tea in the mornings.
I haven’t seen a major change in my acne or eczema yet. It does seem like breakouts are healing a little faster, but I’ll need more time to see if the celery juice is having a real impact on my skin.
One weird thing I’ve noticed is that I started experiences more headaches after I began drinking celery juice daily. This could be a coincidence and have nothing to do with the celery juice. But if anyone else has experienced this let me know! Could it be a possible side effect?
Overall, my results have been good and I’ve enjoyed the challenge of getting outside my dietary comfort zone. I’m going to continue drinking my daily celery juice and will keep you posted on my results.
If you haven’t tried celery juice yet, I highly recommend it! Even if you’re not into green juices or are worried about the taste, believe me it’s doable and it’s worth it. If I can drink it, anyone can!
Have you tried celery juice? What were your results?
The Best DIY Deep Conditioner for Dry, Winter Hair
During the winter when my hair tends to get really dry and uncooperative, deep conditioning is a must!
I love deep conditioners and I've tried many store-bought varieties over the years to repair my hair from chemicals, dyes, heat damage, and many other traumas I've put my hair through. But lately I've been experimenting with making my own homemade deep conditioners.
Not only is it cheaper, but you don't have to wonder about those mysterious, unpronounceable ingredients on the label. It's nice to have control over what's going in my hair. The simpler and more natural the better!
This DIY deep conditioner is extremely simple to make and is one of my favorites. All you need is Greek yogurt, honey, and olive oil. Whenever I use it my hair feels super moisturized, shiny, and soft. It also cuts down on frizz (a major concern for me) and tangles which makes styling afterward that much easier.
Each of these ingredients has a ton of benefits to support hair health and you probably have them in your kitchen right now.
Greek Yogurt
I almost always include Greek yogurt in my hair masks because it has a lot of protein and fatty acids which do wonders for dry, damaged hair.
- Protein strengthens hair and helps prevent split ends.
- Fats lock in moisture and nourish dry strands.
- Lactic Acid supports hair growth and cleanses the scalp to soothe itching and prevent dandruff.
Honey
Not surprisingly, honey is full of nutrients, antioxidants, and healing compounds that can also support healthy hair.
- As a humectant and an emollient, it attracts and seals moisture into your hair, softening and increasing the hair's natural luster.
- Vitamins and antioxidants strengthen hair follicles and prevents breakage, which leads to hair growth.
- Antibacterial properties keep your hair and scalp clean and healthy.
Olive Oil
There are many oils that are great for hair care, but olive oil is my preferred type. It's a bit heavier than some of the others and in my experience adds longer-lasting moisture.
- It coats the outer layer of the hair giving a smooth, glossy appearance.
- Penetrates the hair shaft to improve elasticity and shine.
- Antioxidants shield hair from harmful free radicals keeping it strong and protected.
[penci_recipe]
Again, feel free to tweak this simple recipe to your needs! There's so many items you already have at home that you can use to condition your hair when it need a little boost.
Do you ever make your own deep conditioner? What ingredients do you use?
6 Wellness Podcasts for a Happier, Healthier Life
I'm a big podcast fan and I listen to them A LOT! Whether I'm doing my hair, driving to work, cooking, working out...whatever the activity, you'll probably hear a podcast playing in the background. Today I'm sharing some of my favorite wellness-related podcasts that will motivate you as you start or continuing on your wellness journey.
I'm a big podcastfan and I listen to them A LOT! Whether I'm doing my hair, driving to work,cooking, working out...whatever the activity, you'll probably hear a podcastplaying in the background.
If you haven'tentered the podcast world yet, it's time you take the plunge! Podcasts are entertaining and informative,and the best part is you can listen on the go. It's a fun and easy way to learn about almost any topic you can thinkof.
Now that werejumping into the new year, my podcast focus has shifted to the health andwellness arena. If you're anything like me you've been thinking about how to bethe best version of yourself and strive for health and happiness this year.
Well look nofurther! Today I'm sharing some of my favorite wellness-related podcasts thatwill motivate you as you start or continuing on your wellness journey.
I love that these podcasts approach wellness from many different perspectives--focusing on mind, body and spirit. I think each of these aspects of health are super important. For long term well-being we really need a balance of all three. Each of these podcasts has something unique to offer to the wellness space and I really enjoy listening. I know you will too!
1. Oprah's Super Soul Conversations
Inmy mind Oprah can do no wrong (does that make me biased?!). And her podcast is outstanding for thoselooking to grow and develop inside and out. This is my go-to podcast when I want a mindset shift. Oprah's deeply personal and meaningfulconversations always leave me feeling uplifted and inspired. Her guests are fascinating and includebest-selling authors, spiritual luminaries, health and wellness experts andeven celebrities. They so eloquentlyshare their stories, recapping their biggest life lessons. The show aims to provide answers to life'sbiggest questions and bring you closer to your best self. You'll learn about self-discovery,spirituality, finding your purpose and so much more.
2. Mind Body Green Podcast
I randomly came across this podcast when I was going through a really bad bout of eczema and was looking for natural, non-conventional methods of healing. This podcast speaks on that very subject. Host, Jason Wachob, is changing the conversation about health and advocates for a more holistic approach to wellness. One that goes beyond just the physical body. Jason's journey began when, with the help of functional medicine and yoga, he was able to naturally heal from a serious back injury. One that, under normal circumstances, would require surgery. Ever since then he's been on a quest to show transformative power of wellness. The show is casual and informative and the guests are some of biggest names in the wellness industry. Jason is real and honest and not afraid to look at the wellness industry through a critical lens. I've learned so many unexpected things from this podcast like how kale might actually be bad for your health and the life-changing power of mushrooms. This show is packed with information and Jason does a great job of keeping things interesting week after week.
3. The Wellness Mama Podcast
Don'tlet the name fool you, this podcast is not just for mamas! It's for anyone looking to craft a healthierlifestyle. I've been following theWellness Mama blog for some time now, since I've been on my own wellnessjourney and looking toward natural methods of healing. Her posts are always extremely thorough andwell-researched, yet easy to digest and apply. She's someone that I've reallycome to trust when it comes to health and wellness. I've recently startedlistening to her podcast and it's become a new favorite. On the podcast, Katiediscusses topics like holistic health, real food, fitness, and natural livingwith a little bit of motherhood and family life sprinkled in. Katie is extremely knowledgeable and I loveher personality. Definitely give this podcast a try for actionable tips forliving your healthiest life.
4. Food Heaven Podcast
Hostedby Registered Dietitians and BFFs Wendy and Jess, who vow to make the world ahealthier place one meal at a time. Ifyou're looking for a one stop shop for all things food, health and nutritionthis is it! Wendy and Jess, really knowtheir stuff. I love hearing their takeon popular wellness topics and their conversations with different leaders inthe wellness community. They give realtips for making sustainable changes to improve health. Things that you'll actually be able to applyand maintain. Their episodes aren'tsuper long. They range from about 20 to 45 minutes, giving you quality contentwithout all the fluff.
5. Good Life Project
GoodLife Project is way more than just a podcast, it's a movement. Founded byJonathan Fields, he and his team are on a mission to help us live a moremeaningful, connected and vital life. Onthe podcast, Johnathon gives us a peak into the lives of some of the mostaccomplished teachers, creators and leaders. He walks us through their journey and how they've achieved meaning,connection, and purpose in their lives. It really makes you rethink your own definition of "the goodlife." There's something so calmingand gentle about Jonathan's voice, and you can feel his authenticity andpassion in every episode. This is anamazingly inspirational podcast that I highly recommend. Shout out to my mom,who introduced me to this show!
6. Mind Body Musings
Irecently started listening to Mind Body Musings and I'm obsessed! It's rare that you listen to a podcast andfeel completely understood. If you'reinterested in topics like self-love, mindset, personal growth, spirituality,and how these all relate to health and wellness, then this is the podcast foryou! Author, life coach and formerfitness model, Maddy Moon shares her insight on aligning mind, body andspirit. Maddy's kind of like a wise,older sister, encouraging and pushing you to reach your full potential andletting you know that everything is gonna be just fine. She does a combination of interview style andsolo session episodes, that are always full of real-talk, humor, andmotivation.
What are your favorite wellness podcasts?
How to Choose Your Word of the Year for 2019
Everyone’s talking about their New Year’s Resolutions, but have you ever considered setting a Word of the Year?
One word to encapsulate your goals, desires, and intentions for the year ahead.
When I heard about this practice on one of my favorite podcasts, I was really intrigued and decided to adopt it as a new New Year’s tradition.
I’m usually very big on goal-setting and resolution-making. But, let’s be honest, who really sticks to their resolutions for the entire year? (Not me!)
I love the idea of having one overarching theme. A mantra that I can focus on throughout the year, directing my path and constantly reminding me of who I want to be and where I want to go.
I also like that there’s no success or failure involved. Your word is something that you can incorporate in every area of life and work toward a little each day.
“Your thoughts become things!” -Rhonda Byrne
If you believe in the law of attraction, then you know how powerful your thoughts can be. Choosing a Word of the Year will give you clarity and guidance and help you make your thoughts a reality in 2019.
Choosing Your Word of the Year
The possibilities for your Word of the Year are endless. All that matters is you pick a word (or a few words) that resonate with you and your aspirations.
It should keep you focused, motivated and on track throughout the year.
My word of the year for 2019 is Authentic. I want to focus on being simply and unapologetically me. That means knowing myself, accepting my strengths and weaknesses, not being afraid to be vulnerable, and not caring what anyone thinks. If you want to know more about my word of the year you can read all about it here!
You might have a word that immediately comes to mind. Or you may need to spend some time brainstorming the right word for you.
Here are a few questions to ask yourself when thinking about your Word of the Year:
- What energy or feeling do I want to bring to this year?
- What do I want more (or less) of in my life?
- What do I want to improve or do differently?
- Who do I want to be?
- What do I need to achieve my goals?
Here are a few more helpful tips for choosing your word:
Take some time
Don’t be afraid to spend a little time thinking about your word. Take your time, ask yourself the questions above, do some meditation or prayer, or try journaling. All of these will help you reflect on what you want and need most for the year and lead you to your word. It took me a few days to decide. There’s no rush. And there’s no deadline. Even if it takes you all month to solidify what you want to focus on that’s ok. The important thing is to find a meaningful word that’s gonna keep you on track and guide you where you want to go.
Make a list
Write down all the words that come to mind. No wrong answers! Just let it flow. You can narrow down your list later.
Think about your goals
If you already have some goals or resolutions in mind, write them down. You may find an overarching theme that ties all your goals together. Or maybe there’s something you need to help or motivate you to achieve your goals--for example confidence, faith, vision.
Don’t overthink
It may come to you immediately or it may take you a little while to decide. But you’ll know when you’ve found it. I made a list of a few words and there was one that I kept coming back to. I would hear it in conversations, on social media, on podcasts, everywhere. That’s how I knew it was the one.
101 Word Suggestions
Here are a few ideas to get you started:
Abundance
Acceptance
Adventure
Alive
Authentic
Available
Awaken
Bliss
Brave
Centered
Compassion
Confidence
Connection
Consistent
Creative
Culture
Educate
Elevate
Embrace
Energy
Faith
Family
Fitness
Flow
Focus
Forgive
Freedom
Friends
Fun
Future
Generous
Genuine
Giving
Glorious
Glow
Grace
Grateful
Greatness
Grow
Habit
Happy
Harmony
Healing
Health
Heart
Honest
Hope
Humble
Increase
Inspire
Intentional
Intuition
Joy
Kind
Laugh
Learn
Live
Love
Mindfulness
More
Move
Nature
New
No
Obedience
Open
Organize
Passion
Peace
Playful
Possibility
Present
Progress
Prosperous
Regal
Relax
Release
Renew
Reset
Self-care
Self-love
Service
Shift
Shine
Simplify
Sincere
Slow
Smile
Soul
Spirituality
Strong
Surrender
Trust
Vibrant
Vision
Wellness
Wisdom
Wonder
Word
Yes
Zen
Make Your Word Stick
Choosing a word is the first step, but you want to make sure your word will stay with you all year long. Just saying it once isn’t going to create the changes you want to make.
“What you think, you create. What you feel, you attract. What you imagine, you become.” -Anonymous
The more you focus on your word, the more you’ll be able to manifest it in your daily experiences.
Here are a few ways that you can solidify your word of the year and keep it at the forefront of your mind.
Write it
Once I chose my word, the first thing I did was write about it in my journal. I wrote out my reasons for selecting it, what it means to me, and how I plan to incorporate it into my life throughout the year. Doing this helped me to get clear on why this word was important and how I was going to work toward that goal with specific actions. Defining your word and making a plan will make your vision feel more tangible.
Talk about it
Sometimes when you say things out loud, it feels more real. For me, whenever I tell someone about a plan or goal or something I’m working on, I feel a more accountable to myself to follow through. Share your word with the people around. You could even encourage a friend or family member to do it with you! Have them choose a word of their own and you can support each other throughout the year.
See it
There’s so much to think about on any given day, but you don’t want to forget about the intentions that you set with your word of the year. Seeing little reminders here and there will bring you back to your word and keep you focused.
You can write it on your mirror, make it the screensaver on your computer or your background on your phone. Put post it notes of your word in high traffic areas where you will see it throughout the day like your car dashboard, office desk, front of the fridge or any where you spend a lot of time.
Create it
Make a visual piece that you can display to remind you of your word. Get creative! You can make a vision board, painting other work of art to represent the meaning and feeling behind your word. This is a great way to visualize your goals daily and attract the things you want.
I’m really excited for this year and ready to start living out my word of the year. I hope this gives you a few ideas for choosing your word.