Lower Your Toxic Exposure

"According to a study recently published in Environmental Health Perspectives, forgoing packaged foods- such as canned foods and drinks, and packaged in plastic- could dramatically lower levels of BPA and DEHP, which disrupt hormonal balance and have been linked to birth defects, autism, early puberty, and other reproductive issues. The study authors found that when families switched to fresh foods and eliminated foods in cans and plastic containers for just three days, average levels of BPA in urine fell by more than 60% and average levels of DEHP metabolites fell by more than 50%. Participants whose exposure was highest in the toxins before the diet change had more than a 70% reduction of BPA and more than a 90% reduction of DEHP. Other ways to reduce exposure to BPA and DEHP include:

-Store food in glass or stainless steel containers.
-Never microwave food in plastic containers.
-When fresh fruits and vegetables are not available, choose frozen rather than canned."

-Source: WellBella Sept 2011 issue

Turn off the TV

"A research team from the Harvard School of Public Health and the University of Southern Denmark analyzed the data from eight studies that included more than 175,000 individuals and found that watching TV for two hours a day (and Americans log a daily average of 5 hours in front of the tube!) raised the risk of type 2 diabetes by 20 percent over 8.5 years, the risk of heart disease by 15 percent over a decade and the risk of dying from any cause by 13 percent during a seven-year follow up."

Source: Dr. Andrew Weil

10 Steps to Healthier Skin

The skin is the largest organ of the body. You can look at someone's skin and easily ascertain their overall health. Is it dry? Oily? Splotchy? Are they prone to breakouts? Hives? Rashes? Toxins get pushed through our skin constantly. Our skin is what protects us from the elements, meaning it is constantly exposed to dirt, fumes, sun, and wind. What can you do for healthy skin?

1. Drink more water. Filtered, clean, fresh water. Drinking 64 or more ounces of water each day will help your body function optimally. It will aid in the elimination of toxins, especially. So kick the soft drink and coffee addiction, and see how good you feel when you start drinking water!

2. Raw Honey. This speaks for itself in two ways. First, cut the refined sugars. Just a teaspoon of the stuff will lower immune function by 50% for 6 hours!!! If your immune system is struggling to keep up, your body certainly won't have any energy left over for balancing your other bodily processes. Satisfy your sweet tooth with fruit, or a teaspoon of raw honey, full of vitamins and minerals. Second, it works wonders on your skin. Mix it with an herbal masque, or slather it straight on your skin, and let it sit for a while. Wash it off and you'll notice an immediate difference.

3. Eat your fruits and veggies. I know, I know. Mom's been telling you this all along, but it it's true!! A diet high in plant foods and low in things like saturated fats, refined flours and sugars, and animal products promotes a healthy body. The skin and the digestive system are closely related, in that poor digestion can contribute to skin problems. If the digestive system can't eliminate toxins the right way, they end up cycling through the body to be eliminated via the skin. Plant foods high in vitamins and minerals, fibers, and essential fatty acids promote digestive health! So mom was right.

4. Meditate. Seriously. Many skin disorders have been linked to stress or anxiety. Just 10 minutes of quiet each day can calm your mind, soothe your body, and promote better stress management in other aspects of your life. It's important to allow the mind and body to truly be still.

5. Do some yoga. In addition to being a stress reliever, some poses, especially inversions, promote blood flow to the face. So, specifically for skin disorders that show up on the face, these can promote healthy circulation which promotes healthy skin cells, and so on.

6. Get your vitamin A. This vitamin is directly related to production of keratin, which means a lack of it can result in dry, flaky skin. So eat your red and orange veggies, and better yet, take a supplement. Mixed Carotenoids are ideal.

7. Get your vitamin C. This vitamin is directly related to collagen production, which influence elasticity of the skin. Drink your OJ, or supplement at least 1000 mg per day.

8. Burdock Root. This amazing herb is best know as an alterative (or a blood cleanser). Burdock not only cleans the blood, it also helps the digestive system, liver, and bowels. The tea can also be used as a rinse for oily hair and skin! You can take it as a tea or a tincture.

9. Check those skin care products. Lotions, soaps, creams, body washes, even make up can all contain chemicals that destroy the skin's ability to produce natural oils, maintain normal pH balance, and even be carcinogenic. Switch to castille soap for washing (it's made from saponified plant oils), and try moisturizing with jojoba oil or a lotion or cream made from organic ingredients with no chemicals, preservatives, or anything artificial. Mountain Rose Herbs sells wonderful products for skin care. It's important to wash dirt and make-up from your face every day.

10. Steam! Opening the pores of the skin allows toxins to escape. If you fill a bowl or basin with boiling water, cover your face with a towel and lean over the basin, so that the towel covers it and traps the steam. Stay there as long as you can! To steam the whole body, get the shower as hot as you can stand it and shut all the doors to the bathroom, turning off the ventilation. You can add herbs, dried or fresh, to the steam to make it more effective. Some good herbs are calendula, lavender, chamomile, and burdock.

Tally Me Banana

So, I just came across this wonderful article on bananas over at

Summer Tomato

It address some of the challenges of eating local produce
in our current culture, and also the benefits of doing so.

It's worth a read.

Bad Breath

Lately, I've noticed a lot of bad breath. And just yesterday, it was my own! From what I know about it, mine could easily be a direct result of the detox I started 3 days ago. When the body is detoxifying, temporary halitosis can be one of the results. But thinking about it, it's not an issue that I've seen addressed much in the holistic blogosphere. So here goes. Bad breath can be caused by imbalanced bacteria on your tongue, in your mouth, or in your digestive tract. It can also be caused by inflamed sinuses, liver disease, or other health issues.

Most holistic health care professionals agree that the majority of cases are due to intestinal problems (Trivieri 991). So, the first step for battling bad breath is to help your body digest.

- Eat a diet rich in fruits and vegetables.
- Try to eat raw foods as much as possible.
- Limit sugar, dairy, yeast, alcohol, and refined grains.
- Get adequate fiber (oat bran, rice bran, psyllium).
- Take a probiotic and/or digestive enzymes.
- Drink plenty of water.
- Add lemon juice to a glass of water twice a day.

Once your system is effectively digesting your food, your bad breath should get better.

It is important to avoid alcohol based mouth washes since the alcohol kills off both good and bad bacteria.

Order Fennel seeds and other spices from Mountain Rose Herbs. Click above.

There are other ways to alleviate bad breath.

- Chew fennel seeds, cloves, coriander, cardamom, and/or anise. The oils in these spices will freshen breath (and taste delicious).
- Drink peppermint tea (and add a bit of any of the above spices).
- Clean your tongue regularly (tongue scrapers are recommended).
- Chew parsley, basil, or cilantro (chlorophyll rich herbs).
- Take homeopathic supplements (Arnica, Merc sol., Nux vom., Kali phos., Chelidonium)
- Professional intestinal cleansing.
- Herbal rinses (sage tea or black tea as the base, peppermint oil, anise oil, spearmint oil, raw honey).

So, now you can breathe easy. ;)

The Vitamin D Controversy Continues

The vitamin D argument is one that has baffled me for some time. I've heard medical experts claim that we absolutely do not need high doses of vitamin D supplements, and that supplementation can, in fact, cause more harm than good. I've also heard medical experts claim that 90+% of the population is vitamin D deficient, and that we should supplement thousands of IU's per day for months before we could even begin to achieve optimum levels. In light of the less than year old release by a scientific panel from the National Academies' Institute of Medicine, which suggested tripling the RDA for vitamin D, and even more studies appearing that prove the benefits of vitamin D supplementation, and more and more people finding out they are D deficient, I feel like we should focus more energy on this issue.

Of course, every body is different, and each individual has unique needs. But, in general, the majority of Americans DO have low vitamin D levels. Dosages between 200 and 600 IU daily have been recommended to adults (varies depending on age), but more and more people are recommending even higher doses. Dr. Weil suggests that no adverse affects are seen even with daily doses approaching 10,000 IU.

I take (and have taken for a while) 400 IU per day. But I am not always able to get adequate sunlight exposure during the day, and because I eat a plant-based diet, I have few food sources (mushrooms being the only vitamin D source). So I have decided to increase my daily levels. I will begin with 1000 IU daily, and if I feel no adverse affects, will increase it slowly over time to see how it affects my body. Although I haven't had my levels tested, I can safely assume that I'm right there with the majority of deficient Americans.

As a vegan, however, I have to question the source of my vitamin D supplements. The best source (of course) is sunlight. Since most of us are terrified of being in the sun without sunscreen, we rarely if ever allow the sun's healing rays to penetrate our skin directly. Sunscreen will block the absorption of vitamin D. More on that here. Dr. Weil suggests 10 minutes of unprotected exposure on just the hands and face will help in vitamin D uptake. I've seen a number of other recommendations suggesting that 40% of your body should be exposed for 20 to 30 minutes in order to benefit from vitamin D from sunlight. Luckily, in the summer, this is easy for me. But what about in winter? And what about people who live further north?

So this leads us to actual supplements. Vitamin D is not actually a vitamin at all, but a fat soluble hormone. Supplements come in two forms. D2 (ergocalciferol) and D3 (cholecalciferol). D2 is plant derived, while D3 is animal derived. This difference becomes important to people making ethical choices about food and supplements. I've always taken D2, and consumed rice and soy milk that were fortified with D2, but I hadn't researched the difference until recently. D2 is derived from mushrooms that have been exposed to ultraviolet light. D3 is derived from sheep sebum (lanolin) or fish liver. But apparently there has been an influx of experts who claim that D3 is far superior to D2 in terms of how it functions in the body. It can be absorbed 500% faster, and binds more readily. An article here goes into further depth. Most naturopaths with a recognizable online presence suggest D3 over D2 (Dr. Weil, Mercola, Dr. Dowd). But, there are studies proving that D2 can effectively raise D levels.

So what to do? My personal ethics are simply for cruelty free eating and health. In this case, I believe there are probably companies out there who ethically produce D3 from sheep's wool. And especially if this process neither harms nor kills the animal, and even more so if these animals live good lives, then I would not be opposed to switching to D3. Sometimes optimal health means seriously considering your viewpoints, and weighing the results of each decision. For instance, I choose to eat raw honey from local, ethical beekeepers because of the health benefits local raw honey can offer. And I see that the bees are living a great life.

The search for this ethical D3 will be more complex, however, than just talking to some beekeepers at my local farmers market. It will probably involve phone calls and letters and testimonials. We will see.

In the mean time, try boosting that vitamin D intake. You might just enjoy some sunshine while you're at it!

A Growing Awareness

Over the years, I've taken many a cross-country road trip. On this particular segment of my travels, I've noticed an emergence of shops and restaurants that cater to a health-conscious population. Sure, these places have been around, but it seems like there are more of them, and in more unlikely places. I left Tucson relatively certain that it would be impossible to find some of my staples (i.e. bulk grains like buckwheat and barley, castille soap, fluoride-free toothpaste) in places other than big cities, and even then I had my doubts. I was especially doubtful of the fact that I'd be able to find restaurants offering vegan options.

I guess I was wrong. I first of all recommend (as I have before) HappyCow. This website is an amazing resource for finding health food stores, vegan and vegetarian restaurants and other healthy options in any city around the world. In my case, though, I didn't have regular internet access for most of the trek through the southwest, so I just talked to people. Our campground hosts, people who worked in big supermarkets, people in vitamin shops, and even strangers recommended places to go. I wanted to share some of the little gem's I've found along the way:

In Del Rio, Texas
Nature's Medicine Shop

2442 Veterans Blvd Del Rio, TX 78840
(830) 778-1790

This little shop is easy to spot with it's bright green front. It's stocked full of vitamins and herbal supplements, an incredible selection of books, personal care products, and dry goods like nutritional yeast, vegan bouillon cubes, gluten-free pasta, raw snack bars, and other necessities. The woman who owns the place is incredibly nice and helpful, and she has an interesting story to boot. I couldn't find a website, though, and it's not listed on HappyCow.

In Corpus Christi, Texas
Sun Harvest

1440 Airline Rd, Corpus Christi Texas

361-993-2850

This health food store is relatively large. It's got a small selection of bulk foods like dry beans and grains. It's got a small selection of organic produce tucked amidst the non-organic produce. It's got bulk organic free-trade coffee, and a couple of other staple foods like organic brown rice cakes, gluten-free tortillas, and even a small refrigerator/freezer section of some vegan health foods. It was a little disappointing due to it's size (I was expecting more of a selection) but it's the only thing of it's sort here, so I still count it as a gem.

In Lafayette, Louisiana
Masala Indian Kitchen

2208 Kaliste Saloom Rd, Lafayette Louisiana

337-981-6373

This delicious Indian restaurant has vegan options right on the menu, and the food is absolutely delicious. The staff is familiar with vegan diets, too, and so can answer questions and take special requests. I definitely recommend this place.

In Nashville, Tennessee (okay, there's tons of stuff in Nashville like Whole Foods and Trader Joe's but I must give a shout out to this particular restaurant)
The Wild Cow

1896 Eastland Ave, Nashville Tennessee

615-262-2717

This restaurant offers vegan and vegetarian dishes. It's tucked in a quaint little area in East Nashville, and it has a great atmosphere. What I really liked about the options here is that they were pretty much free of processed foods. Lots of vegan restaurants I've been to have entrees that all feature mock meats and fake dishes like pizzas, meatballs, hot dogs, and chicken. I have a bit of an aversion to these things, so I was refreshed to see things like beans and kale, lentil stew, and other grain and veggie options on the menu. Plus, you get your pick of quinoa or rice.

In Chesterton, Indiana
Molly Bea's Ingredients
761 Indian Boundary Road
Chesterton, IN 46304
PHONE: (219) 983-9401

This place is a gem. While the local supermarket carries organic produce and packaged goods, Molly Bea's is a bulk lovers paradise. The entire store is bulk bins. They offer an incredible selection of beans (lentils of all colors, split peas, and beans of all kinds), grains (buckwheat, barley, millet, amaranth, quinoa, and rice in varieties you've never heard of), teas (oh my, what delicious blends they have!), dried fruit, and herbs and spices (yes, whole and ground, of all kinds). I could have spent days in this shop. They even have wine tastings and tea talks in the evenings.

Au Naturel Market

1708 E Lincolnway, Valparaiso Indiana

219-465-198

This little market had many of the staples we use like almond butter, raw honey, brown rice cakes, and vitamins and herbal supplements. The staff is pretty helpful too. They also have a good selection of personal care products like chlorine free feminine products, and seventh generation laundry and dish soaps.

Local Flavors

1505 2 S Calumet Rd, Chesterton Indiana

219-921-0488

This little eatery features a complete vegan menu. They offer mock meat products mostly, like chicken tacos. They also have vegan mac and cheese. The food is good, and it's nice to have a vegan option on the fly. I do wish they'd offer more whole foods based dishes, though. They do have a vegan desert menu, featuring sundaes and cookies, if you're looking for a little treat.

In Cleveland, Ohio
Szechwan Garden

13800 Detroit Ave, Lakewood Ohio

216-226-1987

We stumbled upon this little Chinese restaurant in the throes of hunger, and unprepared with our own food stores. It has a vegetarian menu in addition to the normal menu which features many many veggie and tofu options, and some mock meat options. We tried several of the tofu dishes, which were delicious. And the peanut sauces is to die for.

In Amherst, Massachusetts (okay there are tons of options here too like Whole Foods, Trader Joe's, and every other restaurant which has at least one vegan option, but I have to give a shout out to one in particular)
Fresh Side

39 S Pleasant St, Amherst Massachusetts

413-256-0296

This restaurant has the freshest food I've had at a restaurant. The many vegan options are noted on the menu. The dishes are light and don't leave you with that feeling like most restaurants leave you with (the sort of heavy, uncomfortable, I just ate out kind of feeling). They have delicious tea rolls and soups, and the lunch menu is more affordable. Also the tea selection is great, and sitting on the sidewalk on a beautiful day with a good meal is always a treat.

Well, that's all I've got so far, but we're heading down the east coast next, so I'm sure this entry will have a second volume. Spread the word, and treat your body.

On the road, and eating well

I've been on the road for over two weeks now, camping and sticking to the back roads. I expected to be challenged trying to eat fresh, healthy food the whole time. It's really not been as bad as I thought.

A couple things that help:

1) A food dehydrator. Before hitting the road, most nights I would make double quantities of whatever we were having for dinner. Then, I dehydrated the leftovers. It's so easy, and pretty much anything goes. I've done veggies and rice, stews, soups, chili, refried beans, hummus, pasta dishes, beans, etc. The dried food keeps in a sealed bag for months, and even longer if you freeze it. To reconstitute it, just add boiling water and let it sit for 10 minutes or so. This has been a lifesaver when grocery stores aren't nearby, or time is limited.

2) A good camping stove. We had borrowed the MSR Whisperlite stove for backpacking in Yellowstone this past year. We loved how compact it was, and how easy and efficient the setup and breakdown was. It runs on white gas. We ended up buying one for this trip, and I would highly recommend it. It packs up so small, and it works wonders. I've reconstituted meals with it and made fresh meals of all sorts including pancakes.

3) Veggie wash. In most of the small towns we've run through, the tiny grocery stores have small produce sections and absolutely no organic selection at all. So, stay away from the dirty dozen, and wash everything else with veggie wash. It's better than nothing, anyway. And I think getting fresh fruits and veggies whenever possible outweighs the pesticides in the long run.

4) Talk to people. Just by talking to locals, or especially campground hosts at state and national parks, we have learned where to buy what we are looking for. We were directed toward this wonderful health food store in Del Rio, and the woman who owned that new where to buy organic produce. It's all about finding out where to go. Especially when you can't utilize the internet for happycow.com, just ask. You'll be surprised what you can find, and where.

5) Don't give in to the convenience of "food". Eat before you leave each morning, so you won't be tempted to grab snacks from gas stations or other places. Pack a lunch each morning, or snacks from your own food stores and keep them in easy reach while driving, in case you get hungry. Even in small grocery stores, you can find whole grains and foods with limited additives if you take the time to look. Roll into a big city every once in a while, so you can stock up from somewhere that carries everything you need.

So far, eating vegan and eating healthy have been relatively easy for us. So don't think it's not possible. You don't have to sacrifice your health for the sake of the road. In fact, it's even more important to make sure you stay healthy when you're far from home, or in the wilderness. Drink lots of water, keep your grains whole, and get your fruits and veggies when you can.

Sunscreen and Your Skin

The search for a relatively toxin-free and vegan sunscreen was a difficult one, and one that I've explained in previous posts. The question, however, is whether or not sunscreen is a must at all!!

I have noticed that since adopting a healthier diet and lifestyle, my fairskinned burnsure body has been surprisingly free of sunburn. I didn't think much about it until this article was brought to my attention by another blogger.

It raises some very good points against the use of sunscreen. I'm not advocating limitless and careless sun exposure here, but some direct exposure, an awareness of your body, a healthy diet, adequate water, and a hat can work wonders. I know many people (family included) who suffered from cancerous spots and other types of dermatitis because of excess sun exposure in youth. So it is certainly important to use caution. BUT, with the array of toxins, chemicals, synthetics, and other hard to pronounce icky things contaminating sunscreen bottles, I'd say a little UV couldn't be that bad.

Do some research for yourself. Think about it. Listen to your body. Sunlight is a vital, vital ingredient to life. All living things use it readily. Why should we block out certain parts of it? Won't this affect our health?

Again, mull it over. Use caution and common sense. And weigh the issues at hand.

*As a side, the article I referenced here recommends Cod Liver Oil supplements- be cautious as this can contain mercury and other toxins commonly found in seafood. You can find oil extracted from the algae eaten by Cod and other fish, which has the same positive health benefits.