Food

10 Science-Backed Ways to Detox With Cynthia Li, MD

Yes, you can detox. No, you don't have to go on a juice cleanse or buy weird supplements.

"Detoxing" seems to be the buzzword of the moment, but there are often conflicting opinions that go along with it. Is detoxing a legitimate way to boost health or is it just another misguided claim? We asked Cynthia Li, MD, about her experience with detoxing. Dr. Li has a private practice in integrative and functional medicine, and serves as faculty for the Healer's Art program at the University of California San Francisco Medical School. Dr. Li is also the author of a new book, Brave New Medicine, that shares tells the story of her disabling autoimmune illness, the limitations of Western medicine, and her hard-won lessons on healing, which include detoxifying the house and our bodies.

BH: First of all, what does "detoxing" mean exactly?!

CL: When I use the term "detoxification," I'm not referring to high-end spas or extreme juicing fasts, many of which can strain your budget or harm your body. Detoxification is simply the body's innate capacity to filter and eliminate unwanted substances that would otherwise build up, generate "oxidative stress," and contribute to chronic disease. We have several organs, or systems, that assist us with detoxification: the liver (the primary detox organ), the gut (where 70% of the immune system resides), the skin and respiratory system (primary defenses against environmental pollutants and harmful microorganisms), the immune system (lymphatic channels and nodes line the gut and respiratory systems), and the kidneys (urination and defecation are the two primary routes of elimination).

BH: When did you first become interested in the idea of detoxing?

CL: For years I struggled with brain fog, mood imbalances, chronic fatigue, chronic dizziness, insomnia, hypersensitivity to sounds, and other symptoms for which Western medicine didn't have a framework, much less a remedy. When I returned to the basics of pathology and physiology, I learned, or re-learned, how central detoxification is to maintaining good health, as well as to healing.

There are many conflicting opinions about detoxing- from integrative doctors and wellness experts prescribing highly tailored detox diets, to groups like Harvard Women's Health Watch calling detox "a dubious practice". How do we sort through the confusion? My journey as a patient forced me as a doctor to evaluate the science more closely.

BH: Tell us more

CL: The matter of detox, like most things in life, is more complex and variable than what the textbooks say. That's because of two simple facts: each of us is unique, and most of our detox systems aren't optimized. Our individual capacity to detoxify depends on multiple factors: (1) the genes we inherited from our parents , (2) our cumulative exposure to environmental pollutants , (3) the health of our gut, (4) regular elimination via the gut and kidneys (5) the availability of key nutrients necessary for our liver enzymes and immune system to work properly, and (5) our age.

BH: There's so much information out there! How can we detox our body in a safe and effective way?

CL: Beyond treatment for health challenges, detox is also best done regularly, 2-3 times a year, as prevention and health maintenance. Here are 10 simple steps anyone can take to promote detoxification:

1. Sleep more. In the deep stages of sleep, lymphatic channels in the brain open up and flush out unwanted waste products, including beta-amyloid, which has been associated with Alzheimer's Disease. (If you suffer from chronic insomnia, prioritize this with your health care practitioner.)

2. Eat your broccoli. Compounds in the Brassica family—kale, collards, beets, cauliflower, cabbage—boost your liver's detox enzymes, while providing other nutrients and antioxidants. Steam them, boil them, or mix them into a smoothie. Most functional nutritionists recommend no more than 1 serving a day of cooked Brassicas to avoid the suppressive effect higher amounts may have on the thyroid.

3. Don't skimp on protein. Amino acids like glycine boost your liver's detox enzymes, and cysteine is a necessary cofactor for metallothioneins (proteins that detoxify heavy metals). Bone broth, beans, and wild, oily fish are good sources.

4. Increase your fiber. Aim for regular bowel movements, 1-2 times a day. If you're constipated, biliary waste cannot be efficiently eliminated. And with gut flora imbalances, certain waste products may be reabsorbed into the bloodstream despite the liver having previously filtered it out. Good sources of fiber: non-starchy vegetables, nuts, seeds, flaxseed meal, and beans. Fiber supplements like psyllium or rice bran are alternative choices (~30 g per day + plenty of water).

5. Sweat. Exercise and sauna more. Ubiquitous environmental pollutants like phthalates and PCBs (perfluorinated compounds) have been found to be excreted in sweat. Stay well hydrated and shower off with Castille soap, like Dr. Bronner's.

6. Take a walk in a forest. Studies show this simple exercise reduces stress, improves sleep, and boosts the immune system, all of which facilitate detoxification. If there is no forest close by, take a walk in nature. The wellness benefits may be increased by taking your shoes off.

7. Heal toxic relationships. Easier said than done, but consider joining a support circle or a community forum, or starting therapy sessions. The connection between personal relationships and the immune system is one of the most robust findings in psychoneuroimmunology.

8. Have a cup of green tea. A compound in green tea (EGCG) can boost liver enzymes and also provide antioxidants to combat oxidative stress. Drinking green tea with each meal may help combat oxidative stress that comes from our meals. Opt for decaffeinated green tea if you're sensitive to caffeine or have sleep difficulties.

9. Eat food your grandmother or great-grandmother would have recognized. A whole foods, largely plant-based diet is the foundation for good health, including improved detoxification. Nothing manufactured can match the natural foods our bodies have evolved with.

10. Laugh regularly. Imbalances in thyroid hormones can rob you of simple pleasures, so watch a funny video, play with your dog or child, even fake a laugh (studies show the effects on the body are the same as a real laugh). Laugh while you take your daily thyroid prescription! Laugh while doing #s 1-9 above, too! Laughing boosts circulation, eases digestion, and improves sleep, among other benefits.

CL: There are also certain foods that support detox more than others. Incorporate as many as you can into your diet and enjoy their incredible flavors!

1. Foods rich in omega-3 fatty acids: wild salmon, walnuts & almonds, flax seeds freshly ground, avocado

2. Fruits and vegetables high in antioxidants: berries, kale, cabbage, tomatoes, citrus fruits, parsley, cilantro

3. Foods high in natural fiber: steel-cut oats, legumes, flaxseed meal, fruits & non-starchy vegetables

4. Herbs & spices: turmeric, fresh garlic, cumin, horseradish, ginger


References

Bremner I, Beattie JH. Metallothionein and the Trace Minerals. Annu Rev Nutr, 1990. 10:63-83

Durnas C, Loi DM, Cusack BJ. Hepatic Drug Metabolism and Aging. Clin Pharmacokinet, 19(5): 359-89, Nov 1990.

Genuis S, et al. Biomonitoring and Elimination of Perfluorinated Compounds and Polychlorinated Biphenyls through Perspiration: Blood, Urine, and Sweat Study. ISRN Toxicology, Vol 2013.

Jessen NA, et al. The Glymphatic System: A Beginner's Guide. Neurochem Res, 40(12):2583-99, Dec 2015.

Kiecolt-Glaser JK , et al. Close Relationships, Inflammation, and Health. Neurosci Biobehav Rev, 35(1): 33-38, Sept 2010.

Li Q. Effect of Forest Bathing Trips on Human Immune Function. Environ Health Prev Med, 15(1):9-17, Jan 2010.

Mora-Ripoll R. The Therapeutic Value of Laughter in Medicine, Altern There Health Med, 16(6):56-64, Nov-Dec 2010.

Mwenifumbo JC, Tyndale RF. Genetic Variability in CYP2A6 and the Pharmacokinetics of Nicotine. Pharmacogenomics, Vol 8, No 10, 1385-1402, Oct 2007.

Solomon GS, et al. Cumulative Environmental Impacts: Science and Policy to Protect Communities, Annual Review of Public Health, Vol 37: 83-96, Mar 2016.

Vahter M. Genetic Polymorphism in the Biotransformation of Inorganic Arsenic and its Role in Toxicity. Toxicology Letters. Vol 112-113, 209-217, 15 Mar 2000.

van Poppel G, et al. Brassica Vegetables and Cancer Prevention. Advances in Nutr and Cancer 2, Vol 472, 159-168.

Xie HG, et al. Genetic Variability in CYP3A5 and its Possible Consequences. Pharmacogenomics, Vol 5, No 3, 243-272, Apr 2004.

Yao HT, et al. Protective Effects of EGCG Against Acetaminophen-Induced Liver Injury in Rats, Biomedicine, 5(3):15, Sep 2015.

Our Favorite Non-Toxic Water Bottles

We can't get enough of these stylish and functional bottles!

One small perk of 2020 was that we spent a lot of time outside. Shelter in place and social distancing meant countless hikes, walks around the neighborhood, and picnics with our households. And no matter what, we always had our trusty reusable water bottle by our side! Reusable water bottles are great for both the planet and your own health. You probably already know why plastic bottled water isn't so great, which is why we're all about glass and stainless steel. Both materials will keep your water tasting fresh without leeching harmful chemicals into your drink. Looking for a new reusable water bottle but don't know where to start? Check out our top picks below!


a) Takeya Black Originals Vacuum-Insulated Stainless-Steel Water Bottle

b) Klean Kanteen Classic Stainless Steel Singel Wall Non-Insulated Water Bottle with Sport Cap

c) Hydro Flask Water Bottle - Standard Mouth Flex Lid

d) Contigo Purity Glass Water Bottle

e) Ello Pure Glass Water Bottle with Silicone Sleeve

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Life

Our Resolutions for 2021

A healthier you and a healthier planet

Goodbye 2020, hello 2021! We feel like this year will be a good one. We wanted to start the year off right right by making some non-toxic resolutions. Why not challenge ourselves to do something thats good for ourselves and good for the planet?


Our director Karen wants to reduce her spending and buy less stuff. Which could be hard with two kids, but she's up for the challenge!


Comms associate Stephanie wants to switch to more non-toxic cleaning products! The pandemic has shown just how important cleaning is, so the more safer cleaning products, the better!


Like Stephanie, our program manager Hannah's resolution also focuses on cleaning. She wants to keep pushing for safer disinfectants to be used in schools.


Freelancer Erica wants to walk instead of drive when she has errands to run in her neighborhood.


Freelancer Veronica wants to ditch her car whenever possible so she can exercise more!


In order to avoid needless Amazon deliveries, freelancer Andrew will buy new books from a secondhand bookstore and donate his old books to the library!

It's the most wonderful time of the year... to do some baking! We love getting creative in the kitchen during the holiday season, but a lot of baking essentials can be made from harmful materials like plastic or contain artificial colors or flavors. That's why we created a non toxic baking holiday baking roundup! Each item is made from safe materials like ceramic, wood, and steel so you can create some sweet treats without worry!



a) Stainless Steel Measuring Spoons and Cups
b) Supernatural Into the Woods Sprinkles
c) India Tree All Natural Nature's Colors Decorating Sugar Variety Set
d) Ann Clark Cookie Cutters 11-Piece Winter Christmas Cookie Cutter Set
e) Farberware Classic Wood Rolling Pin, 17.75-Inch, Natural
f) STAUB Olivewood Spatula, 12", Wood Emile Henry Modern Classics Pie Dish
g) AmazonBasics Silicone, Non-Stick, Food Safe Baking Mat - Pack of 2
h) TeamFar Baking Sheet Cookie Sheet Set of 2
i) Food Colors Variety Pack by Supernatural
j) Nordic Ware Starry Night Cookie Stamps
k) If You Care Unbleached Paper Snack Bags
l) India Tree Food Coloring

Food

Everything You Need to Know About Natural Wine

The tasty alternative to conventional wine

Whether you're relaxing at the end of a stressful day, toasting the New Years, or eating a picnic brunch, chances are there's wine involved! Wine is our go-to alcoholic beverage because it's so versatile and delicious. But conventional winemaking often relies on pesticides and additives to produce a bottle of vino. That's where natural wine comes in. Natural wine has gone from a small, underground trend to a pretty big deal. With widespread availability in restaurants, shops, and wineries, natural wine is here to stay. But with so many terms like natural, organic, biodynamic, the whole natural wine world can be a bit confusing, so here's a simple guide on what you need to know.

What is Natural Wine?

There are some pretty big differences between natural wine and the usual wine you'd find in a grocery store. Conventional wine making relies on many different external factors to produce a bottle of wine. To start, vineyards are often sprayed with dozens of harmful chemicals like Glyphosate to keep pests and weeds away. After harvesting grapes, wine makers can then add ingredients to the grapes in order to control the manufacturing process-- additional yeast to help with fermentation, sulfur dioxide to reduce oxidation and prevent bacteria from growing, or artificial ingredients to improve a flavor profile or color of the wine (1). Even though approximately 60 additives have been approved for winemaking use, an ingredient list is not required on wine bottles (2). It's hard to believe that additives like egg whites, mega purple, bentonite, and sulfur dioxide make their way into your happy hour glass (5)!

Natural wine, on the other hand, aims to "add nothing and take nothing away" during the wine making process (3). This means no pesticides are used in the vineyards and the grapes ferment on their own with naturally occurring yeasts after being hand picked. Sometimes winemakers have to add a minute amount of sulfur dioxide or yeast to correct a manufacturing problem (3), but in general they don't rely on additives when making natural wine. In fact, they try to be as hands off as possible! Natural wine often has some sediment in the bottom of the bottom, a cloudy appearance, or may have a complex taste.

One thing to note about natural wine- there's no universal standard of what "natural" wine means. This means it's usually up to each winemaker to figure out their best practices. Some countries have attempted to create their own definition of natural wine, but not everyone is on the same page. Take France, for example. Their national agricultural organization has recently formally recognized a two-tried definition for natural wine, but many winemakers have pushed back against the government's definition. To make things more complicated, the European Union doesn't even allow the term on wine labels (6)!

Even though there are complexities surrounding the definition of natural wine, we still think it's worth checking out. Knowing that the wine you're drinking is basically additive-free really gives us peace of mind. And the unique flavors of natural wine means every bottle is it's own adventure!

How are Organic and Biodynamic Wines Different From Natural Wines?

Wine variety doesn't stop at natural! Organic, biodynamic, and vegan are three other types of wine available to consumers. Vegan wine doesn't use animal products, but can still use pesticides or other additives during production. Even though organic wine can be confused with natural wine, they're actually two different things. And to make things more complex, organic can actually mean two different things in winemaking: wine made from organically grown grapes or wine that's organic (4). Wine made from organically grown grapes means that there are no pesticides used during the growing process but, more often than not, still contain additives. Wine that's organic is made from organically grown grapes that don't use pesticides during the growing process, and also doesn't contain added sulfites. There's a lot of information to keep track of! When in doubt, just look for a USDA organic label or the phrase "100% organic" on a wine bottle. Wine must pass a rigorous five-step process in order to be USDA certified as organic and follow strict labelling guidelines, so you can be confident that the wine you're buying is the real deal (7, 8)!

Biodynamic vineyards, on the other hand, relies on a "holistic, living farm" (4) practice that incorporates a specific astronomical calendar to create their wine. Biodynamic farmers incorporate the climate, organic material, wildlife, water recycling, and natural pest-avoidance methods into their practices to both grow grapes and wine (4). Biodynamic wine also has principles and standards for how grapes are processed and made into wine. The Demeter certification process for biodynamic wine can actually be tougher than the organic certification process! It has stricter requirements on "imported fertility, greater emphasis on on-farm solutions for disease, pest, and weed control, and in depth specifications around water conservation and biodiversity (4)". But you still frequently see biodynamic wine labeled as organic because biodynamic farms pretty much use organic practices.

There's basically a whole new world of natural, organic, and biodynamic to discover! Although many of these winemaking techniques are hundreds of years old, so maybe we're just on a path of rediscovery? Either way, we're loving it. The next time you find yourself wandering down the wine aisle looking for something new, why not pick up a bottle of natural wine (or two)? You can purchase natural wine from many online retailers, including Dry Farm Wines, Primalwine, Plonk Wine Club or The Natural Wine Shoppe. Some of your local wine shops might even specialize in natural wine! Even if they don't, local wine shops might still carry some stock or be able to source a few bottles for you. Just ask!


References

  1. https://www.nytimes.com/2020/04/16/dining/drinks/natural-wines-vin-methode-nature.html
  2. https://www.vox.com/the-goods/2019/6/10/18650601/natural-wine-sulfites-organic
  3. https://www.npr.org/sections/thesalt/2016/02/12/466284145/what-the-heck-is-natural-wine-heres-a-taste
  4. https://www.demeter-usa.org/downloads/Demeter-Farm-Standard.pdf
  5. https://www.ecfr.gov/cgi-bin/text-idx?c=ecfr&sid=e616cf652c2a16d768ed4c4873ad2cb0&rgn=div8&view=text&node=27:1.0.1.1.19.12.343.7&idno=27
  6. https://www.winemag.com/2020/05/19/natural-wine-definition-france/
  7. https://www.usda.gov/media/blog/2013/01/08/organic-101-organic-wine
  8. https://www.ams.usda.gov/sites/default/files/media/NOP%20Wine%20with%20organic%20references.pdf
Life

Artificial or Real Christmas Tree? What's better for you and the environment.

What toxic chemicals are in artificial Christmas trees and tips for how to stay safe

Artificial Christmas trees are becoming increasingly popular for families. They're seen as being convenient since they don't shed needles and can be reused year after year. Some even come with lights already on them! But is the convenience of artificial Christmas trees worth it? We break down the science and the pros and cons of artificial Christmas trees and farm grown real Christmas trees to help you have a healthy and sustainable Christmas!

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Non-Toxic and Sustainable 2020 Gift Guide for Kids

Here's the key to finding a perfect non-toxic gift for kids of all ages!

The holidays are right around the corner, which means we're on the hunt for cool and unique gifts! That's why we've put together gift guides for everyone on your list. Looking for non-toxic, sustainable, eco-friendly, and fun gifts for kids? Look no further!


non-toxic and sustainable 2020 gift guide for kids

Non-Toxic and Sustainable Gifts for Kids

$: Under $50

Toysmith Beetle and Bee Paint a Bird Base, Backyard Birdhouse Kit

Welcome birds into your backyard with a fun eco-friendly project that kids will love doing. We also love that this company uses FSC certified wood.

Green Toys Dump Truck

This dump truck with some gravel or dirt gets non-stop play at our house. It's always a favorite in the sandbox too. It's super durable, yet light enough to take to the playground. Green Toys are made from recycled plastic milk containers, and contain no BPA, pthatlates, or PVC.

Oli and Carol, FLO the Floatie Natural Rubber Duckie

A rubber duckie is a favorite bath toy for a reason, but synthetic rubber is full of yucky chemicals like phthtalates. That's why we love this natural rubber version. Bubble baths just got a lot more fun!

Ocean Bingo

Beautifully illustrated twist on traditional bingo. This is a fun way to learn about ocean creatures that brings the family together. It's a simple game, but one that your family can play over and over again.

Tegu 8 Piece Pocket Pouch Magnetic Wooden Block Set

This is the perfect first building set for younger kids that will still be fun years later. We love how portable this is and can be thrown in the diaper bag for on the go fun and entertainment. Not only is the wood sustainably source, but Tegu employs local workers in Honduras and pays them a living wage. Now these are blocks we can get behind.

Kids Organic Apron + Cookbook for Young Chefs

Cooking is a great way for kids to explore new foods and flavors and get excited about healthy eating. This organic apron and the award winning Cookbook for Young Chefs is the perfect starter gift set to get any kid started in the kitchen.

Elly Lu Cupcake the Unicorn

Elly Lu makes extremely cute organic stuffies that we love. There is also a really cute book that goes along with the stuffed animal that helps the stuffed animal come to life. The cloth is OCS Certified Organic Cotton and filled with a recycled polyfill made from recycled water bottles. They also have narwhals, tigers, elephants and more!

Green Tones Glockenspiel

This is a top quality cute glockenspiel with beautiful crisp sounds. It's made from eco-friendly rubberwood and the clever designs mean that kids don't take the bars on and off. That's less cleaning up for parents!

Tender Leaf Toy Espresso Machine

If it's your dream to have your kids make your cup of coffee in the morning, this wooden espresso machine is great for pretend play. It's eco-friendly and quality made and is the perfect gift for a budding barista.

$ $: Between $50-100

Keva Contraptions Plank Set

Made from solid pine, KEVA Contraptions are a fantastic building and engineering toy for older kids. This set includes 200 wooden planks that can be used to build scaffolding, ramps, paths, and much more. Kids will have so much fun making their own Rube Goldberg machine in their living rooms.

Manners&Co TableTalk Conversation Cards

Use this set of 135 cards to spark meaningful conversations with kids at the dinner table or in the car. It's a great way to get even the most reticent little ones (and partners) thinking and talking. There's a good variety of topics that can be revisited time and time again.

Hape Scientific Workbench

A fun and quality workbench that will inspire kids to experiment and tinker. This set includes contains everything children as young as four need to conduct over 15 experiments and learn basic scientific principles. Made of FSC certified wood like all Hape toys.

Poppie Toys Rattan Doll Crib

This beautiful doll crib is made from sustainably sourced rattan and cotton. It is a heirloom piece that will inspire hours of pretend open-ended play. The fact that it's beautiful enough to fit in with your decor is just a bonus.

$ $ $ : Over $100

Origial Wobbel Board

This quality balance board promotes balance and creativity. The board can be used a bridge, boat, and anything else they can imagine! This board is made with European FSC beech wood and even adults will have fun with it.

LL Bean Kids Pull Sled

A heirloom quality pull sled for the littlest snow explorers. We love that it's beautiful enough to function as holiday decor when it's not in use. We also love that it's not plastic, which inevitably cracks and breaks and contributes to our plastic pollution problem.

The holidays are right around the corner, which means we're on the hunt for cool and unique gifts! That's why we've put together gift guides for everyone on your list. Looking for non-toxic, sustainable, eco-friendly, and fun gifts for her? Look no further!


non-toxic and sustainable 2020 gift guide for her

Non-Toxic and Sustainable Gifts for Her

$: Under $50

Aya Paper Co Retro Thank You Card Set

Hand written notes will never go out of style and this is the perfect time to reach out and connect with friends and family. These thank you cards from Aya Paper Co are printed with 100% non toxic toner on 100% PCW Recycled, PCF chlorine free paper.

Captain Blankenship Dry Shampoo Powder

No bad hair days here! Captain Blankenship Dry Shampoo Powder will keep your hair looking refreshed even when you don't have time (or motivation!) to shower. The aluminum free baking soda, organic arrowroot and kaolin clay will absorb oil without leaving any residue or nasty chemicals in your hair.

Olio E Osso Natural Lip and Cheek Balm

This Natural Lip & Cheek Balm from Olio E Osso is about to be your next makeup obsession. This multitasker comes in numerous shades (we're a big fan of Tea Rose), gives a natural glow, and is made with safe ingredients.

Skin Gym Rose Quartz

Self care gets a major upgrade with this Rose Quartz Facial Roller from Skin Gym. Natural rose quartz will help de-puff your skin and create a radiant glow. Plus it just feels good, which is good enough of a reason for us.

Herbivore Coconut Milk Bath Soak

Bring the spa to you with Herbivore's Natural Coconut Milk Bath Soak. This luxurious bath soak only contains 4 ingredients and will leave your skin soft and hydrated. This is just what you need for the perfect Friday night in.

Grown Alchemist Intensive Hand Cream

Grown Alchemist Soothing Hand Cream is perfect for hands ravaged by harsh hand sanitizer and constant hand washing. Instead of petroleum products and harsh preservatives, this hand cream has aloe vera and cactus flower extract help to relieve dry skin and keep hands moisturized.

$ $: Between $50-100

Jungmaven Jung Tee

On the hunt for the perfect t-shirt? Look no further! The Jung Tee's relaxed fit makes it perfect for any occasion. Plus, it's made from 55% hemp and 45% organic cotton! We increasingly are into hemp because it's a natural material that requires almost no pesticides, irrigation, or fertilizer to grow.

Hydro Flask Water bottle with straw lid

Hydration meets style! This Hydro Flask stainless steel water bottle is super durable and comes in a bunch of fun colors. We love the straw lid and find ourselves drinking way more water this way.

Raaka Organic Chocolate Gift Subscription

This 3 Month Gift Subscription to Raaka Chocolate is a total crowd-pleaser. Who doesn't love chocolate?! And Raaka's transparent trade policy and quality organic ingredients made this treat a no brainer.

Coyuchi Organic Waffle Robe

Stay cozy during those long winter days in this GOTS certified, organic cotton robe from Coyuchi. We guarantee it's the first thing you'll reach for in the morning and the last thing you'll have on before going to sleep.

$ $ $: Over $100

Sea Bag Mariner Stripe Tote

This cute Red Mariner Stripe Tote from Sea Bags will hold all your essentials and look good doing it. Handmade from recycled sail, this tote is the perfect work bag... even if you're just commuting to your home office!

Dry Farm Wine 6 Bottle Gift Box

Want to try natural wine but don't know where to start? Then a Dry Farm Wine gift box is perfect! It's a great introduction to organic, biodynamic, wild yeast, and more. This curated mix of reds and whites is lab-tested and delicious!

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