A Small Choice With a Big Impact

Going Organic: Why it’s Worth it for Your Neighbors, Animals, and the Planet As a Whole.

Food
organic

You may already know buying organic is good for your health, but did you know it also benefits workers, the environment and climate change? It's true! Organic foods are grown without the use of artificial chemicals, synthetic fertilizer, hormones, pesticides or genetically modified organisms (GMOs). Essentially, eating organic foods minimizes your risk for exposure to environmental toxins, avoiding serious health issues related to pesticides and other harmful chemicals found in non-organic produce and meats (12). There are no preservatives and additives to organic products, a.k.a organic foods are better for you! But on top of it being healthy, it benefits farm workers and the planet as a whole too.

Buying Organic Food Protects Farmworkers' Health!

Studies show the greatest amount of pesticide use in the United States occurs in agriculture. Pesticide exposures increase the likelihood of chemical related injuries and adverse effects in the workplace. These injuries are caused by the chronic toxicity of pesticides (specifically organophosphate) (14). This study determined that fatal injuries increased with days per year of pesticide application, with the highest risk associated to those who apply pesticides for more than 60 days a year. Being exposed to pesticides (even when a small amount) everyday (a.k.a chronic occupational exposure), will cause adverse health effects such as difficulties in executive functions like verbal, visual, memory, coordination and attention functions (8)(14).

Not only are pesticides used in the United States' agricultural process, but they are also heavily used among conventional farming in other countries that produce a lot of the food we eat! Did you know Mexico accounts for 75% of agricultural imports to the U.S.? Not only are farmworkers in Mexico exposed to harmful chemicals but on top of that, studies show most farmworkers in Mexico do not have the proper personal protective equipment (PPE)(8). Yikes! Meaning, they are even more exposed to these harmful chemicals! Similarly, according to a study where melon farmers were interviewed on pesticide application and PPE, the majority of farmers weren't aware of the importance of protecting themselves (6). Yet, another study conducted in India found pesticide poisoning is common among farmers because they are often under trained and consider it impractical and expensive to use safety equipment (13). Although we may not have the power to change these policies among other countries, we do have the choice to buy organic and help reduce pesticide exposure among farmworkers!

Organic Production is Better for the Environment (and our ecosystem)!

Unlike conventional farming, organic farming uses dirt and natural processes such as crop rotations, composting of plant and animal materials, and manure as fertilizer for the production of food instead of using synthetic fertilizers and applying pesticides. The problem with synthetic fertilizers is it requires the burning of fossil fuels, which inherently makes climate change worse by producing pollution and emitting nitrous oxide (N2O; a greenhouse gas with a high global warming potential)(3). The problem with pesticides is similar in that fumigants will release toxic chemicals into the air, accounting for 30% of global emissions leading to climate change (think CO2 in the air).

Whereas, organic farm productions improve climate change! Using manure as fertilizer reduces pollution, minimizes nitrogen footprint (i.e., reduces gas emissions) and increases nitrogen recycling (9). All good things! Additionally, crop rotations prevent nutrients from building up in the soil which helps with nitrate leaching and run-off. Otherwise, this excess nitrogen and phosphorus caused by synthetic fertilization can be lost into waterways, causing eutrophication (an increased load of nutrients in lakes and oceans, creating an abundance of algae and plants in estuaries and coastal waters). This excess of nutrients leads to low-oxygen (hypoxis) water (since the algae block the sunlight), which then kills off fish and their homes! (10) Eutrophication has a negative domino effect on aquaculture, since the abundance of algae and plants produces a large amount of carbon dioxide which then lowers the PH level of water, causing acidification. Acidification then slows the growth of fish, which means a smaller harvest (10). So let's support organic farming to save the fish population!

Eating Organic Will Help Save Our Busy Bees!

Organic farming benefits the entire planet, including our busy bees and beautiful butterflies! (10) Just like how pesticides affect human health, these toxic chemicals also place a burden on bees and butterflies (2). Entomologists (those who study insects) suspect that lethal and sublethal effects of pesticides are one of the many factors threatening our friendly pollinators (2). The use of pesticides is negatively affecting pollination and affecting our food system at large by reducing the bee population (21). Sadly, 40% of pollinators like bees and butterflies face extinction (11).

Although small, these tiny and mighty pollinators are responsible for a lot of the food we eat (11). Bees are responsible for the pollination of fruits, nuts and vegetables. Pollination is essential for foraging crops used to feed the livestock we depend on for meat and dairy products (1). More specifically, 75% of the world's food crops depend on these pollinators! (11) Without the bees, the shelves at your local grocery stores would be empty! And I don't know about you, but I certainly can't live without honey in my tea! To prevent this from happening, we encourage you to buy organic and while you're at it, join these U.S. food retailers in saving the bees and reducing pesticide use! (16)

Tips on Buying Organic

Even though there are many awesome reasons to eat organic, we know buying organic food products can get expensive. That's why we have a few pro tips to help you prioritize what to buy (and when to buy)!

1. Start off with purchasing fruits and vegetables where it matters most to buy organic!

We won't go into detail on all dirty dozen but we do suggest adding these organic items to your grocery list!

  • Strawberries 🍓 (according to many studies, strawberries are the fruit with the MOST pesticides)(5)
  • All other yummy berries you throw in that smoothie! - raspberries, blueberries, blackberries, etc.
  • Spinach (or any other leafy greens of your choice)
  • Nectarines
  • Peaches
  • Apples
  • Grapes
  • Cherries

Basically, anything you eat the skin on you should prioritize to buy organic!

If you feel overwhelmed by all this new info and feel as though everything in your pantry HAS to be organic. Don't sweat it. There's no need to rush to restock your entire kitchen with everything organic but the above list should help you start!

2. Budget and hold off on buying these items

Here's a list of a few of the foods containing the least amount of pesticides, a.k.a the clean fifteen (so it's okay to hold off on buying these organic right away):

  • Asparagus
  • Avocado
  • Mushrooms
  • Cabbage
  • Sweet Corn
  • Eggplant
  • Kiwi
  • Grapefruit
  • Cantaloupe

3. Buy organic meat and dairy products. Look for an organic certified label! Oftentimes, conventional farm animals may be fed antibiotics, animal byproducts, growth hormones, pesticides, and sewage sludge. We really shouldn't be consuming any of this. Whereas, organic farmers are required to raise their farm animals in living conditions as close to their natural habitat as possible while feeding them 100% organic food and do not administer antibiotics or hormones (18). Good for farm animals and good for you!

4. Shop frozen goods. There are many organic frozen fruits and vegetables that are affordable and delicious as well. Organic blueberry muffins that are good for the earth and your wallet taste better! Trust us!

5. Buy in season and shop at your local farm CSA! Fruits and vegetables are cheapest and freshest when they are in season (friendly tip: stock up on your favorite berries and freeze them for later!). Shopping at your local community supported agriculture (CSA) farm will help assure you buy what's in season!

We hope these tips will make the journey to eating organic a lot less stressful and instead, a lot more fun!

References:

  1. https://www.bbc.co.uk/teach/would-we-starve-without-bees/zkf292p#:~:text=All%20sorts%20of%20fruit%20and,we%20depend%20on%20for%20meat
  2. https://www.beyondpesticides.org/assets/media/documents/pollinators/pollinators.pdf
  3. https://www.bloombergquint.com/onweb/synthetic-fer...
  4. https://www.epa.gov/nutrientpollution/sources-and-solutions-agriculture
  5. https://www.ewg.org/foodnews/strawberries.php#
  6. https://link.springer.com/article/10.1007/s10661-015-4371-3
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3515737/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5606636/
  9. http://www.n-print.org/Organic
  10. https://oceanservice.noaa.gov/facts/eutrophication...
  11. https://www.organic-center.org/pollinator-health
  12. https://pediatrics.aappublications.org/content/130/5/e1406.short?casa_token=NLuQNAYHAhcAAAAA:qpYUy6ciDLWYmouziY_-ctj4UYVXbNcRNDaL3zHzDUZD2CHn6BpLkMfdndq5bylhunXC60AYcO8
  13. https://pubmed.ncbi.nlm.nih.gov/17962973/
  14. https://pubmed.ncbi.nlm.nih.gov/27128815/
  15. https://pubmed.ncbi.nlm.nih.gov/30411285/
  16. https://www.sciencedaily.com/releases/2019/06/190626005208.htm
  17. https://www.theguardian.com/environment/2020/jul/29/bees-food-crops-shortage-study
  18. https://www.usda.gov/media/blog/2012/03/22/organic...
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Food
cooking

Thinking of Eating More Plant-Based Meals?

Here are our top tips for healthy plant-based eating

here's been a lot of talk these days about eating more plant-based foods. What's good for the environment is good for you, right? Well, the answer lies in the ingredients list. Not all plant-based foods are equal and some are definitely more unhealthy for you than others. This is especially the case for plant-based processed foods. These include things like frozen veggie burgers (yes, the Impossible Burger included), or chicken-less chicken nuggets, or vegan pizza. So what's the key to healthy plant-based eating? There isn't one golden rule to follow, but we've rounded up some good tips to help you avoid plant-based processed foods below!

Here's what you can do…


So you can steer clear unhealthy ingredients like these...

  • High salt content: Just like most processed foods, plant-based frozen meals are also very high in salt.
  • Tertiary butylhydroquinone (a.k.a. TBHQ). TBHQ is a lab-made preservative that helps processed foods retain its flavor (1). For instance, making sure your smoky-fire roasted veggie burger tastes smoky. Unfortunately, animal studies have shown that TBHQ can cause cancer in animals, which is why the FDA limits the amount of TBHQ allowed in products (1). A safer and naturally occurring preservative alternative used by some food manufacturers is vitamin E (2).
  • Artificial food coloring. Artificial food colorings are ones like Red #3 and Yellow #6. High doses of artificial food coloring have been linked to a higher risk of cancer (3).
  • Emulsifiers. If you've ever looked on an ingredients list and saw ingredients like soy lecithin or mono and di-glycerides, these are emulsifiers. They help keep ingredients in a product mixed together and not separate, particularly if a product is made up of solids and liquids (3). However, animal studies have shown that emulsifiers can alter the microbiome of mice, cause inflammation and also increase the risk of obesity and other metabolic disorders (4).

When it comes to plant-based foods, the bottom line is that they are not perfect. Even if a product is plant-based, it doesn't automatically mean that it's healthy or safe, or even as nutritious as its meat counterpart. The best thing to do is use your best judgement (and this handy dandy article) when your plant-based craving strikes.

References
  1. https://www.sciencedirect.com/science/article/abs/pii/S0308814609003148
  2. https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.7835
  3. https://www.hsph.harvard.edu/nutritionsource/processed-foods/
  4. https://www.ncbi.nlm.nih.gov/pubmed/25731162
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gardening

Victory Garden Revival!

Easily grow produce at your home

We've got some free time on our hands now that we're staying at home all the time and going to the grocery store can be really stressful. Plus, many grocery stores have had trouble keeping fresh produce in stock during the pandemic. Why not start growing your own produce?!

We've seen a revival of "victory gardens" in recent months as a way to reliably get fruit and veggies. Growing your own produce is rewarding, fun, and a great educational tool for kids! Plus, a backyard garden is organic! You also don't have to have a large backyard to create your own victory garden. Many plants can be grown in containers. A lot of nurseries and gardening stores are still open during the pandemic. Make sure to call ahead to confirm store hours and see if you can do curbside delivery.

The Farmer's Almanac is a great, in-depth resource for all of your gardening needs. It's recent article on the revival of victory gardens in the midst of the coronavirus pandemic provides a lot of important information.

Below are some fruit and vegetables we wanted to highlight that are great for beginners. If you feel like you need some extra help, you can always contact your state's master gardener! Master gardeners are especially knowledgeable about what will grow in your area, how to keep your plants alive, and unique gardening challenges your area might face.

Tomatoes

Tomatoes are a hardy vegetable that love full sun. They're a super versatile ingredient used in so many different recipes. You can't go wrong with tomatoes! They're easy to grow in a container or in a sunny spot in your backyard with loamy soil. Tomatoes take about 60-80 days to mature, so plant in early spring! Read more about growing tomatoes here.

Herbs

A great option for apartment dwellers. You can grow herbs in small pots in a sunny windowsill. You can also plant herbs in containers and keep them on your porch. Growing your own herbs is super convenient when a recipe only calls for a few leaves or a small amount of an ingredient. You can just snip off what you need from your own plants instead of bulk buying at the grocery store! We love mint, chive, rosemary, or thyme. Check out more tips on growing herbs here.


Cucumbers

Another great container plant! We recommend getting a vining cucumber to plant in a container, just remember to also include a trellis! Cucumbers love hot weather and lots of water, and they'll grow quickly as long as they're receiving plenty of both! Cucumbers make a great addition to any salad or even as a cocktail garnish (we won't judge!). More info can be found here.


Green Beans

Like cucumbers, green beans are compact, productive, and easy to grow! Pole beans will need a trellis, but bush beans don't need extra support. Beans love full sun and will reach maturity in 50-65 days. Try green beans in a stir fry or as a tasty side dish! Get started growing green beans with this helpful guide.


Raspberries

Unlike many other plants, raspberries will do well in a partially-shady location. They need well-drained soil and protection from the elements to thrive. Water regularly and be prepared to eat some very tasty berries! We think home-grown berries taste exceptionally better than store bought berries. Learn more about growing raspberries here.


Strawberries

You'll be amazed by how much better home-grown strawberries taste than store bought. Strawberries are a little more finicky than other plants, but they'll thrive in full sun and well-drained soil. Check out this comprehensive guide to growing strawberries before your next gardening session!

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Food
cooking

Making Your Fruits and Veggies Last

In times of pantry cooking and beyond

In this unprecedented time of social distancing and stay-at-home orders, we're all eating a little bit differently. It can be tough to get to the grocery store and favorite items might be sold out. Our usual restaurant stops, home deliveries, and takeout options may not be available. While we're cooking more with less, it's more important than ever to make your fresh fruits and vegetables last. Luckily, the kitchen ideas I've learned over the past few years for fighting food waste are easily transferable to cooking in a time of quarantine. When you're aiming to make your food go far, during a pandemic or just real life, it's good to know how to make your fresh produce last as long as possible.

A good principle is to store your produce in the same areas as they do in the supermarket. It's their literal business to keep food fresh as long as possible! While you obviously won't be using the exact same methods - they're aiming for display as well as storage - you can think of your produce in the same fundamental categories:

  1. Room Temperature Storage: these are the items you'd find displayed out of refrigeration in the produce section and can be divided into:
    1. Pantry storage (cooler and away from the light) for sturdy and long-lasting vegetables
    2. Counter storage for fruits that need to ripen
  2. Refrigeration: These are the fresh fruits and vegetables in the refrigerated cases of the produce department and typically fall into three categories:
    1. Loose: most fruit, like citrus and melons can just be placed into your fridge drawers
    2. Airtight storage: most delicate greens
    3. Breathable storage: berries and most other vegetables, from roots to stalks to hearty greens
  3. Special storage: a few items, like asparagus, mushrooms, corn and fresh herbs require a bit more attention.


Let's dive a bit more deeply into each one:

Room Temperature Storage:

Pantry Storage: some vegetables need a cool, dark place for optimum storage. In the old days that would have been a root cellar, but let's be honest - who has a root cellar these days? For most people this means a cupboard or a drawer away from the light where you'll store the following items:

  • Tubers such as potatoes and sweet potatoes, winter squash, and even eggplant, which browns in the fridge.
  • Onions, shallots, and similar alliums should also be stored somewhere cool and dark, but not with potatoes. If stored together, they'll cause the potatoes to sprout. While we're on the topic - green and sprouted potatoes can be eaten if peeled deeply to remove all green and sprouty bits, but if you're immunocompromised in any way, just compost them.

Counter Storage: your counter is the best place for most fruits (except apples, citrus and berries) to sit until ripe - that's why fruit bowls exist! Once ripe, these fruits should be moved to the refrigerator to preserve them as long as possible. Melons, stone fruit (i.e. peaches, nectarines, cherries, etc), and bananas fit into this category, as do avocados. Tomatoes should ideally always be kept at room temperature, but can be moved to the fridge once cut, or if in desperation to keep them a bit longer. If your tomatoes get wrinkly, roast them up!

Refrigerator Storage:

Produce in the fridge fits into three categories: loose, airtight or breathable. You'll see a lot of storage guides recommend plastic bags for airtight or breathable storage, but there are other options if you're trying to minimize your use of plastic. You can invest in reusable storage bags or save the plastic ones that come into your house as bread storage or cereal bags. Try repurposing old storage boxes or tupperware for fridge storage. A lot of items will do well in their original plastic container, such as berries and grapes, which can then be recycled.

Fruits in the fridge:

  • Apples, citrus and berries don't need time to ripen, and so should be refrigerated right away if you're aiming for lengthy storage. Take them out or let them sit at room temperature if you know you're going to eat them soon.
  • Berries do well staying in their original box or another breathable container. Once you get them home, remove any moldy ones, then don't wash them until you're ready to eat.
  • Citrus can last a long time in the fridge, loose in your crisper drawer.
  • Any other fruit that has been stored on the counter to ripen can be moved to the fridge to hold, or should be stored in the fridge in an airtight container once cut

Vegetables in the fridge: Most vegetables do best in the fridge when uncut, unwashed, and wrapped in a breathable container. This could be a plastic bag with holes in it or a reusable bag left open. The goal is to limit oxygen exposure, but allow a bit of airflow to minimize the moisture and condensation that causes rotting. This method works well for roots such as carrots and parsnips, cruciferous veggies such as broccoli and Brussels sprouts, fruits that are actually vegetables such as summer squash and cucumbers, as well as fresh beans, green onions and more. If your roots have greens on them like beets or turnips, cut the greens off and store them separately as they'll draw moisture from the root. Don't throw them out though - they're delicious cooked like chard or another sturdy leafy green.

Greens, especially delicate salad leaves, are more susceptible to moisture and wilting. You'll want to limit their supply of oxygen by storing in the airtight original container or rolled up in a plastic or reusable bag. Either way, it helps to stick a paper towel or dish towel in with the greens to soak up any moisture that would cause sliminess.

Special Storage:

There are a few fruits and vegetables out there that need some additional TLC to last as long as possible. Asparagus and most leafy fresh herbs are best stored like cut flowers. Place them in a tall upright container in an inch or two of fresh water and refrigerate. The one exception is basil, which should be kept at room temperature or it'll brown. Corn should be kept in the husk if possible; if not, wrap in damp towels to keep them moist, then wrap in a bag.

While we're on special storage - the most highly controversial of vegetable storage topics is... mushrooms! Some people swear by paper bags or damp cloths to retain some moisture; others claim that any moisture will speed up the rotting process and breathable plastic bags should be used instead. Just for you guys, I did an at-home experiment comparing a breathable cloth bag to an open silicone bag to a paper bag. After 5 days, the mushrooms were all still good, if the tiniest bit slimy, but the least slimy ones were the ones stored in the paper bag. However, the original packaging often works well too.

Freezing Fruits and Veggies:

If you're really aiming for long-term storage, most fruits and vegetables can be frozen. Fruits will lose texture (i.e. you wouldn't want to eat them raw once defrosted) so they're perfect for cooked desserts or smoothies. Vegetables can be frozen raw or cooked, depending on the vegetable, but you'll also want to use them in cooked dishes.

Fruits: cut your fruit into pieces, lay on a tray, then transfer to a resealable bag. Defrost, then use for pie or tarts, or leave frozen for smoothies. Frozen peeled bananas make a delicious ice cream substitute when blended!

Vegetables: hearty greens and other tender vegetables like asparagus and broccoli are best blanched before freezing - chop, boil in salted water for a few minutes, then drain and let cool and freeze in bags. Tomatoes and onions can be frozen when raw or cooked (chop them first), then used in cooked dishes once defrosted. Sturdier vegetables like winter squash and sweet potatoes do best when cooked and pureed, then frozen. Herbs freeze best with a bit of oil in an ice cube tray, then you can toss the cubes into stews, soups, and more. The main vegetables that don't freeze well are potatoes and lettuce. If you must freeze potatoes, make them into mashed potatoes first. And if your lettuce is getting old you can cook it (stir-fry or soup!) or perk it up in an ice water bath.

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9 Veggies You Can Grow Indoors

Gourmet dinners with fresh veggies and no more plastic herb packets are in your future

What's better than having an indoor plant baby? How about one that gives you food? Since we are all spending more time at home these days and making less trips to the grocery store, it's a perfect time to try your hand at some indoor veggies that you can grow in your windowsill. Plus this is a great project to do with kids if you are homeschooling them due to COVID-19 school closures. Some ideas include helping plant and water the seeds, writing down weekly observations, measuring and drawing the vegetables as they grow, and finally learning to cook with them. Here are our suggestions for 9 veggies and herbs that are easy to grow inside and are useful to have on hand.

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detox

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.

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Food
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5 ways to eat LESS meat without eating NO meat

Here's what to do if you can't give up the flavor of meat but still want to be healthier

Interested in eating less meat, but can't commit to being a full on vegetarian, because... bacon? We feel you! But regardless of how you feel, eating less meat is actually great for you and the environment! Wondering why? Meat is extremely energy intensive to produce, all the way from how much food is needed to feed animals, to the energy required to process and ship the meat to you (3). This makes livestock a major contributor to greenhouse gases, and therefore climate change (3). In fact, scientists have found that eating a more plant rich diet is the 4th most effective thing we can be doing to help stop climate change (4).
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Happy Friday 😃!

Are you grilling something this weekend? Check out this awesome infographic from @melissasproduce on summer vegetables! 🥒🍆🌽⁠ ⁠ .⁠ .⁠ .⁠ .⁠ ⁠ ⁠
#summervegetables #vegetables #friyay #summergrilling #nontoxicliving #friday #infographic #bbq #nontoxic #grill #becausehealth #grilling #veg @melissasproduce instagram @because_health-instagram
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