My Pomegranate Obsession

I have always been obsessed with super foods like pomegranates. Not only are they incredibly tasty and add a bit of color and flavor to many recipes, but they are also not just your average ‘super food’ but have MANY medicinal benefits. Pomegranates are a nutritious fruit that contain many vitamins, minerals, fiber, and antioxidants (antioxidants being why they are considered a ‘super food’). Pomegranates offer a wide range of health benefits, largely due to their rich nutritional profile. Here are the top health benefits of consuming pomegranates:

  1. Rich in Antioxidants: Pomegranates are packed with powerful antioxidants, particularly polyphenols like punicalagins and anthocyanins, which help protect cells from damage caused by free radicals. This can slow the aging process and reduce the risk of chronic diseases such as heart disease and cancer.
  2. Heart Health: Studies suggest that pomegranates may help lower blood pressure, reduce LDL (“bad”) cholesterol, and improve overall heart function. The fruit’s anti-inflammatory properties and ability to enhance blood flow can lower the risk of heart disease.
  3. Anti-Inflammatory Properties: Pomegranates contain potent anti-inflammatory compounds that help reduce inflammation in the body, potentially reducing the risk of chronic conditions like arthritis, type 2 diabetes, and inflammatory bowel disease.
  4. Cancer Prevention: Some research suggests that pomegranate compounds may help prevent the growth of cancer cells, particularly in prostate and breast cancer. These effects are primarily attributed to the fruit’s high levels of antioxidants and anti-inflammatory properties.
  5. Improves Memory and Brain Health: Pomegranates may improve cognitive function and protect memory. Studies have shown that the antioxidants in pomegranate juice can reduce oxidative stress and inflammation in the brain, helping to enhance memory and protect against cognitive decline as you age.
  6. Heart health
Pomegranates contain antioxidants called punicalagins and ellagitannins that can help prevent plaque and cholesterol buildup in arteries. Pomegranate juice also contains anthocyanins and anthoxanthins, which can help reduce LDL cholesterol and increase HDL cholesterol.
  7. Immune system
Pomegranates are rich in vitamin C and antioxidants, which can help boost your body’s antibodies and fight disease-causing germs.
  8. Digestion
Pomegranates are high in fiber, which can help you feel full longer and keep your digestive system healthy. The fiber also helps keep your blood glucose levels stable.
  9. Cancer prevention
Pomegranates contain anti-inflammatory properties and polyphenols that can help prevent cancer from spreading and inhibit cancer cell growth.
  10. Exercise performance
The antioxidants in pomegranates may help increase nitric oxide bioavailability, which can enhance exercise performance.
  11. Weight management
Pomegranates are low in calories and can help you feel full, which can help reduce weight gain.
  12. Skin health
Pomegranates can help hydrate your skin, prevent acne, and reduce the appearance of wrinkles and dark spots

Ikaria, Greece: Blue Zone Longevity Nutrition

We all tend to take away information from other countries and cultures through the lenses of our own perception. Americans have an even stronger tendency to boil nutritional information and wisdom down into highly restrictive diets and create popular fads. My experience of all the blue zone’s books, shows/documentaries, cookbooks and diet plans was that I suspected this was the case. I was pretty sure that some more balance and critical information may have been missing. While visiting the beautiful blue zone island of Ikaria in Greece I discovered my suspicions were correct and I found the information I was looking for.

I found that the true longevity diet is not a diet at all, but a lifestyle that involves healthy, nutritious foods, healthy habits and a much more holistic approach to longevity. It is important to note that we can eat healthy nutritious foods and even exercise, but if we have unhealthy habits around sleep, stress, mindset and relationships (with ourselves and others), there is no amount of healthy food or exercise that will create optimal health, reduce the risk of disease and create longevity. I wanted to say that front and center! I will write a follow up piece on all the holistic aspects to consider adopting to truly optimize your health and longevity. For now, let’s focus on Ikaria’s longevity nutrition…

Surprisingly the Ikaria’s longevity nutritional approach is much less restrictive than you would imagine. It is focused on balanced, nutrient rich foods, a mindful approach to food sourcing, preparation (to maintain nutrients), eating fresh and in season, specific food pairing and of course, very high (in comparison to the SAD diet – Standard American Diet) in healthy fats. In fact about 30% of their daily calories come from healthy fats such as olive oil, nuts and seeds, fatty fish, egg yolk and avocado.

What do they restrict? The only thing that most Ikarian’s who are or are on the track to becoming centenarians do not eat is refined sugars, fried foods and processed foods. Additionally they steer away from eating bottom feeders (shellfish). But there is much more to consider ‘moving towards’ or adding from their culture around nutrition and only a few things to ‘move away from’ which is to limit, reduce or avoid. As I have been saying for years, we need a more kind and balanced approach to food. One that promotes health and longevity, does not create more stress in our lives and one that reduces the risk of illness and disease. Food is our medicine and one of the most powerful forms of medicine we have in our medicine cabinet or health toolbox.

Let’s first take a deeper look at the US approach to nutrition historically and where that has led us…

The SAD diet is based on a very unhealthy food pyramid that has been taught in schools for decades.

‘In 1974, the first food pyramid was presented to the public with the following message: “A good, healthy diet at a reasonable price”. This pyramid was made up of 3 parts: The base included basic foodstuffs considered essential to the individual’s wellbeing: cereals, dairy products, pasta and potatoes.’ – Alimentarium

In 1992, The US Department of Agriculture developed and published for the public, a food pyramid that impacted the way most people think about their diet and shifted their daily intake. At the bottom of the pyramid were grains and starches, telling us that the bulk of our diet ought to consist of carbohydrates like cereal and bread. Up at the top—in very moderate amounts. Here is a visual –

‘The Pyramid’s emphasis on eating carbohydrates and avoiding fats has been blamed for rising rates of obesity in the U.S. The nation’s food guide has since been updated several times, and now the USDA uses a plate graphic design to promote healthier eating—though it’s still far from ideal.’ – Levels Health

This has led the US and many other nations who unfortunately follow our lead to rapidly increase rates of obesity, type two diabetes, cancer, heart disease, dementia and Alzheimer’s disease. There is a solution, one that allows each of us to become empowered to optimize both our current state of health and our longevity. It calls for a return to a more holistic and natural approach to nutritious foods, the way that most centenarians around the world eat.

So now let’s unpack WHAT they eat and HOW they eat it in the blue zone of Ikaria, Greece…

Before I share a few key elements of WHAT & HOW they eat, let me share with you the Ikarian approach in a food pyramid format that I put together –

Now that you have a visual pyramid to guide you, let’s dive into the other key HOW’S & WHAT’s

Balance –

Eat meal consists of a balanced plate with the following included in each meal

  • Healthy fats (add organic virgin olive oil to everything, yes, everything and ideally after it has been cooked)
  • Leafy raw greens
  • Carbohydrates
  • Proteins
  • Probiotics

Nutrient rich foods –

This means whole fresh foods, minimally or not processed, not genetically modified, organic and prepared in ways that retain the nutrients (more on this later).

Plant forward –

This does not mean vegetarian or vegan at all. Plant forward means a focus on consuming large amounts of vegetables and legumes. Think of ½ your plate as being filled with veggies each meal, that is a plant forward approach.

Mindful approach to food sourcing –

I always say that the health of food always starts at the farm, with the soil’s nutrients, then moves into how the plants and animals are raised (without chemicals and animals’ free range and nutrient rich food fed versus soy and processed grains) and finally how they are harvested, packaged and transported. Ikarians follow the guidelines below

  • Grow your own, if possible, if not shop a local farmers market
  • Locally sourced (optimally within 100 miles when possible)
  • Organic and unprocessed or minimally processed
  • Mindful and educated on food origins (example: speaking to the fisherman or fish salesperson to find out how old and big the fish was that their cut is coming from)
  • Eating fresh and in season

Preparation to maintain nutrients – 

You can have clean and healthy nutrient rich foods that then have their health benefits significantly diminished in preparation. Here are a few tips to take away from the Ikarian diet:

  • Never fry
  • Don’t heat oils to high heats (they become carcinogenic)
  • Cook foods on low temperatures and cook slow/longer
  • Don’t grill or blacken poultry, fish and meats (these also become carcinogenic)

Specific food pairing –

This next one is a health game changer! Always eat your carbohydrates; grains, potatoes and even legumes (yes, those are high in carbohydrates too) WITH raw leafy greens. Leafy greens are high in fiber. When we consume carbohydrates in balance with fiber our body is better able to digest, convert and utilize this as energy instead of storing it as fat or spiking our insulin levels. We see many people who eat what we would consider to be healthy here in the US who are developing type two diabetes. This is why. They are not getting enough fiber with their carbohydrates. And grains are the biggest culprit because all grains are somewhat processed, and the processing or milling removes much the fiber creating grains that negatively impact our insulin and glucose levels.

High intake of healthy fats –

At least 30% of the daily caloric intake in most blue zone’s nutrition comes from healthy fats. Our bodies utilize two things for energy, fats and carbohydrates. But healthy fats such as fatty fish, nuts and seeds, olive oil, avocado and egg yolk are ideal for brain health and optimal energy levels. In other words, get ready to drizzle a healthy dose onto EVERYTHING, ideally a nice virgin olive oil that is organic and locally sourced (if possible).

All of the above are then also paired with two critical and actionable elements-

Here is the US we often hear ‘rest and digest’. This comes from the parasympathetic nervous system acts like a brake. It promotes the “rest and digest” response that calms the body down after the danger has passed. The term ‘rest and digest’ has been taken out of context. How this got taken out of context is simple, when the parasympathetic nervous system is in the ‘on’ position it means that your bodies physiology is in a state of calm, not distress or in fight or flight mode which allows the body to be able to put forth energy towards digesting food. This doesn’t mean eat and rest. You should eat and move.

In Ikaria they are taught to:

Eat and move

Fast and rest

Additionally, the Ikarians start and end their day with a cup of light herbal tea and those who do drink coffee do so with breakfast, not before. The herbal teas are made from wild foraged or home grown organic fresh herbs that are native to the island and hold many health and medicinal benefits. Many of these can be found and grown in the US as well. A few of these herbs are –

  1. Mint
  2. Chamomile
  3. Cistus (aka Rock Rose)
  4. Rosemary
  5. Oregano
  6. Thyme

Note, these are the same fresh herbs they use on top of salads as well as mixed into other food dishes for flavor. See my blog on a breakdown of many more of the herbs used in Ikaria both for cooking as well as for medicinal teas HERE

Sources:

George Karimalis, Ikarian, longevity expert and owner of Karimalis Farm and Winery – https://www.ikarianwine.gr/en

https://www.alimentarium.org/en/fact-sheet/origins-food-pyramid#:~:text=In%201974%2C%20the%20first%20food,dairy%20products%2C%20pasta%20and%20potatoes.

https://www.levelshealth.com/blog/how-and-why-the-food-pyramid-diet-recommendations-changed#:~:text=The%20Pyramid’s%20emphasis%20on%20eating,it’s%20still%20far%20from%20ideal.

Sociodemographic and Lifestyle Statistics of Oldest Old People (>80 Years) Living in Ikaria Island: The Ikaria Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3051199/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6914977/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8074281/

Estimated prevalence of diabetes in the United StatesTotal: 38.4 million people of all ages had diabetes (11.6% of the population) in 2021. 38.1 million were adults ages 18 years or older. Ikaria in comparison, diabetes is reported to affect 8.0% of the population aged 15 and over

https://www.mdpi.com/2072-6643/13/4/1386

Diabetes is higher in developed than in developing countries. The number of adults with diabetes in the world will rise from 135 million in 1995 to 300 million in the year 2025.

https://pubmed.ncbi.nlm.nih.gov/9727886/#:~:text=Results%3A%20Prevalence%20of%20diabetes%20in,million%20in%20the%20year%202025.

https://www.statista.com/statistics/240883/number-of-diabetes-diagnosis-in-the-united-states/

The Link Between Longevity, Optimal Health & Herbs

What’s the link between longevity, optimal health & herbs 🌿 in numerous blue zones (where people live the longest and with low incidents of illness & disease) you will often find a link between herbs and daily use. Many have herb gardens and start and end their day with fresh picked herbal tea. Additionally organic herbs are used to season foods during cooking but also on top of salads.

We all know that green leafy vegetables are vitamin and nutrient rich, but fresh herbs contain large amounts of vitamins such as A, C and K. Additionally, many herbs also contain polyphenols. Polyphenols are plant compounds that have both antioxidant and anti-inflammatory capabilities. So adding herbs to your daily diet have significant health benefits as well as act preventatively!

Here are a few of the herbs that are specific to the mediterranean diet:

  • 🌿 spearmint
  • 🌿 peppermint
  • 🌿 pennyroyal
  • 🌿 oregano
  • 🌿 savory
  • 🌿 thyme
  • 🌿 basil
  • 🌿 cistus/rock rose
  • 🌿 lavender
  • 🌿 chamomile
  • 🌿 sage
  • 🌿 dandelion
  • 🌿 rosemary

Here is a breakdown of each herb’s health and medicinal benefits. These are just a few or a summary of the benefits so I encourage you to research more:

🌿 spearmint – may help balance hormones, lower blood sugar and improve digestion, and can also reduce stress and improve memory

🌿 peppermint – antibacterial, antifungal, and antiviral properties. Menthol and methyl salicylate, the main ingredients in peppermint, have antispasmodic effects, with calming effects on the gastrointestinal tract.

🌿 pennyroyal – alleviate menstrual symptoms, and to treat inflammatory conditions, chronic bronchitis, and minor ailments.

🌿 oregano – anti-inflammatory, antioxidant, and antimicrobial properties. Potential medical uses range from diabetes to cramps. It may also help reduce the risk of cancer.

🌿 savory – good for coughs, sore throat, and intestinal disorders including cramps, indigestion, gas, diarrhea, decrease muscle spasms, kill bacteria and fungus, help nausea, and loss of appetite. People with diabetes take it to relieve frequent thirst.

🌿 thyme – anti-inflammatory, antimicrobial, and antiseptic properties, boosts the immune system and prevent colds, flus, and other illnesses and can improve the function of your immune system. Thyme is packed with vitamins and other nutrients, including Vitamin C, Vitamin A, Vitamin B-6, iron, calcium, magnesium, and manganese. thyme also helps to detoxify the body.

🌿 basil – is rich in antioxidants and contains nutrients and compounds that can help stave off chronic diseases, including cancer, diabetes, heart disease and arthritis, lowers blood pressure, can help lower your cholesterol and triglycerides, rich in magnesium, which can help improve your blood flow by allowing your muscles and blood vessels to relax, reduces inflammation, supports liver function and helps detoxify the body. It’s a good source of vitamin k and strengthens bones. Basil has been proven through studies to improve heart health, blood sugar, boost immune system and even increase thinking and reasoning ability (neurocognition).

🌿 cistus/rock rose – a strong antioxidant, captures and remove free radicals, has a rejuvenating, anti-inflammatory and vitalizing effect on human body. Flushes toxins and heavy metals, known to slow down the aging process. Strengthens the immune system, acts as firewall against diseases. People also use it for panic, stress, and anxiety.

🌿 lavender – known to be rich in medicinal properties like antimicrobial activity, it also has anxiolytic, anti-inflammatory, antinociceptive, and antioxidant properties. It is also often used for insomnia, alopecia (hair loss), anxiety, stress, and postoperative pain.

🌿 chamomile – commonly used for hay fever, inflammation, muscle spasms, menstrual disorders, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids. Very beneficial for aiding in relaxation and falling asleep.

🌿 sage – boosts memory, might help with chemical imbalances in the brain that cause problems with memory and thinking skills, eases menopausal hot flashes and night sweats, fights inflammation, improves blood sugar control, lowers cholesterol levels, known to be preventative for cancers, and promotes skin healing. Additionally used for easing sore throats, digestive problems, including loss of appetite, gas (flatulence), stomach pain (gastritis), diarrhea, bloating, and heartburn. It is also used for reducing overproduction of perspiration and saliva, and for depression, memory loss, and Alzheimer’s disease.

🌿 dandelion – has antioxidant properties, improve the immune system, stimulate the appetite and help digestion, detoxify the liver and gallbladder, and helps kidney function. Also contains beta-carotene, which is an antioxidant that helps protect cells from damage. Research shows that carotenoids such as beta-carotene play a vital role in reducing cell damage. The flower of the dandelion is also full of flavonoids and polyphenols, which are other types of antioxidants.

🌿 rosemary – significant antimicrobial, anti-inflammatory, antioxidant, anti-apoptotic, anti-tumorigenic, antinociceptive, and neuroprotective properties. It is known to boost memory and brain health and has positive effects on mood, learning, memory, pain, anxiety, and sleep. In Ikaria, Greece, the grandmothers would tell their children and grandchildren to tuck a fresh sprig behind their ear and wear it throughout the day. I have a rosemary plant on my bedside table.

Medicinal Foods Recipe: Cajun Jambalaya & The Benefits of Heat

Medicinal benefits are listed first, followed by the recipe…

Spicey foods are used in many different natural medicine and indigenous health practices for their medicinal properties and benefits. Spicy foods that contain capsaicin may help improve blood pressure, satiety, gut health, and longevity. With spice, a small amount can be beneficial, but it is important to ingest them in balance. Excessive or high intakes of spicy foods may cause gut imbalances, uncomfortable GI symptoms, acidity, nausea, stomach pain, and diarrhea.

In Ayurvedic medicine, Pitta is one of the 3 doshas in the body according to Ayurveda and it is believed to control the digestive power or ‘fire’ in the body. When pitta goes out of control, or becomes too high, it can cause you a lot of discomfort and stomach issues. When pitta is too low, the symptoms include poor digestion and metabolism, feeling cold, loss of skin luster, body stiffness, pricking pain, loss of appetite, excessive roughness or coarseness of the body, tremors, feeling heavy, sluggish or weight gain, whitish coloration of eyes, skin, or nails.

Ayurveda uses foods with high heat or ‘hot’ potency promote digestion and metabolism, as well as being energetic and light in the body, and they boost blood circulation. Within Ayurveda, warming or ‘hot foods’ include ginger, garlic, tomatoes, honey and dry. Additionally to increase pitta or heat within the body ghee, turmeric, root vegetables and chili peppers are often used.

While in Traditional Chinese Medicine, warming foods have the effects of raising the yang, energy (qi) of organs and warming and improving the circulation and dispelling the cold. Yang deficiency can bring cold limbs and intolerance of cold. Essence deficiency is manifested as premature aging, weakness of lower limb, slow movement, glazed expression, hair loss, loose teeth, etc.

These types of food are suitable for people who are yang deficient… Yang foods include peppers, chicken, beef, lamb, cinnamon tea, chai, ginger, garlic, onions, peppers, leeks, pumpkin, shallots and cherries. Herbs that boost Yang energyinclude basil, chives, coriander, dill, fennel, parsley and rosemary. Spices that boost Yang energy include anise, cumin, cinnamon, cloves, ginger, black pepper.

Native Americans have used cayenne (Capsicum annuum, frutescens, or red pepper) as both food and medicine for at least 9,000 years. The hot and spicy taste of cayenne pepper is mostly due to a substance known as capsaicin, which helps reduce pain.

‘Known as the “King of Spices,” black pepper has been valued for its flavor and antibacterial, antioxidant, and anti-inflammatory benefits. Studies have shown that the chemical compounds of black pepper, particularly piperine, may be effective in the early acute inflammatory process.’

https://pharmeasy.in/blog/14-health-benefits-of-black-pepper-and-recipes/ Ground black pepper is used often in Ayurvedic medicine, often combined with turmeric and is always combined with ghee or oil in order to facilitate absorption.

Probably the most popular and accessible pepper in the USA is the bell pepper. ‘The antioxidant activity of bell peppers can be attributed also to the content in vitamin C, carotenoids, and capsaicinoids… The antioxidant activity of bell peppers can also be affected by ripeness. That is, the green fruits have a lower activity than the red ones, perhaps due to differences in the content in carotenoids, phenols, and flavonoids, which contribute significantly to the antioxidant activity and are found in red peppers but are scarce in green ones. Howard et al. reported higher antioxidant activity in ripe peppers of the variety Yellow Bell than in the immature ones (42.75% and 66.9%, respectively).’

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665466/#:~:text=%5B3%5D%2C%20who%20found%20higher,by%20orange%20ones%20(Simpaty)

All of the foods, herbs and spices that I have listed are examples of the types of foods you can include in your diet if you need to balance your diet with more warmth/heat.

Now that I have introduced a few medicinal benefits of foods with heat, let’s jump into my medicinal Cajun Jambalaya recipe…

Medicinal Cajun Jambalaya

My recipe is one that boosts medicinal benefits and integrates herbs, spices and ingredients that are not commonly found in a Cajun Jambalaya. My goal in creating medicinal recipes is always to honor the roots and culture of the recipe while adding a unique twist of healing food elements.

*It is important to note that different people’s systems can tolerate different amounts of heat. All spicey ingredients listed below offer mid-range heat. Add or reduce to meet your own body’s needs. LISTEN to your body when it comes to spice and heat.

This recipe makes about 10-servings. Perfect to bulk cook for the week ahead or freeze in individual batches.

Ingredients:

Veggies: celery, white onion, shallots, red onion, okra, bell peppers – red, orange, yellow and green bell pepper, organic okra, jalapeño pepper, poblano pepper, habanero pepper, serrano pepper, Anaheim pepper, la rouge pepper, lime and diced or crushed organic tomatoes.

*If the peppers listed are not fresh and in season as well as available to your location you may opt for any mix of peppers… try to add different colors, sizes, and shapes!

Spices & Herbs: cayenne pepper, smoked paprika, kosher Celtic Sea salt, fresh chopped garlic (or garlic powder), ground black pepper, ground white pepper, ground red pepper (Baies Roses from France if you can find it), onion powder. Herbs ideally should be organic and fresh: basil, dill, cilantro, oregano, bay leaf & thyme, lemon grass, chives, and 1-inch of fresh ground turmeric root (pop the root into a food processor for one minute).

For heat level: feel free to add more or less of either, depending on your heat preferences. Taste as you go so that you don’t end up too far down the heat rabbit hole!

Healthy fat: ½ avocado (thinly sliced), 1 tablespoon of grass-fed ghee & 1 tablespoon of pure organic olive oil (these are not cooked into the broth but stirred in for about 1-minute prior to either removing the jambalaya from heat or just before serving. For vegans, skip the ghee.

Protein: chicken, cod, shrimp, and andouille sausage (made from chicken – READ ingredients closely, you want chicken made andouille that is not heavily processed). You can also skip animal proteins and opt for beans for a vegan option). Or use whatever proteins you prefer. Feel free to choose one or two, or you can use them all together. High protein meals have numerous health benefits so I like to add a LOT of protein!

Broth: Organic clean sourced bone broth (beef, chicken or fish bone broth… yes, fist bone broth is available too, but it is rare and more challenging to find. It is very rich in Omega’s). For a vegan option you can opt for organic vegetable broth (ideally from root veggies).

Base: While traditionally served a top a bed of white rice, here are my more nutrient rich and clean recommendations for your base – brown rice and spelt, forbidden black rice, wild rice or cauliflower rice (be sure when sourcing grains that they are non-GMO & organic)

Don’t forget to taste and season with salt and pepper to taste at the end.

Also, feel free to garnish with whatever you prefer! I like to use sliced green onions and a hint of chopped fresh parsley and lemon wedges.

Prepare Ingredients:

  • Chop the veggies: celery, white onion, shallots, red onion, okra, and bell peppers (red, orange, yellow, and green). Dice or crush organic tomatoes. Slice jalapeño pepper, poblano pepper, habanero pepper, serrano pepper, Anaheim pepper, la rouge pepper, and lime.
  • Finely chop fresh herbs: basil, dill, cilantro, oregano, bay leaf, thyme, lemon grass, and chives.
  • Grind 1-inch fresh turmeric root in a food processor for one minute.
  • Slice avocado thinly for garnish.
  • Gather spices: cayenne pepper, smoked paprika, kosher Celtic Sea salt, garlic (chopped or powder), ground black pepper, ground white pepper, ground red pepper (Baies Roses if available), and onion powder.
  • Prepare protein options: dice chicken, cod, and andouille sausage. Peel and devein shrimp if needed. For vegan option, prepare beans.
  • Choose your broth: organic bone broth (beef, chicken, or fish) or vegetable broth. Select your base: brown rice, spelt, forbidden black rice, wild rice, or cauliflower rice.

Cooking Process:

  • Heat a large pot or Dutch oven over medium heat. Add grass-fed ghee and pure organic olive oil.
  • Once the oil is hot, add chopped white onion, shallots, and garlic. Sauté until fragrant and translucent.
  • Add diced chicken and andouille sausage (if using). Cook until chicken is browned on all sides.
  • Stir in chopped bell peppers, okra, jalapeño pepper, poblano pepper, habanero pepper, serrano pepper, Anaheim pepper, and la rouge pepper. Cook for a few minutes until vegetables begin to soften.
  • Add crushed or diced tomatoes, fresh herbs (basil, dill, cilantro, oregano, bay leaf, thyme, lemon grass, chives), and ground turmeric root. Mix well to combine.
  • Season with cayenne pepper, smoked paprika, kosher Celtic Sea salt, ground black pepper, ground white pepper, ground red pepper, and onion powder. Adjust seasoning to taste, keeping in mind the desired heat level.
  • Pour in organic bone broth (or vegetable broth for vegan option). Bring the mixture to a boil, then reduce heat to low and let it simmer for about 20-25 minutes, allowing flavors to meld together and vegetables to soften.
  • Add cod and shrimp (if using), and cook until seafood is opaque and cooked through, about 5-7 minutes.
  • If using beans as a protein option, add them now and cook until heated through.
  • Remove the pot from heat. Stir in thinly sliced avocado.
  • Serve the jambalaya over your chosen base: brown rice, spelt, forbidden black rice, wild rice, or cauliflower rice.
  • Enjoy your flavorful and nutritious jambalaya!
  • Remember to taste and adjust seasoning as needed throughout the cooking process. Enjoy your delicious jambalaya with your preferred protein and base options!

Somatic Healing Through Medicinal Baths

Bathing is an ancient practice of self-care. From Thailand to India to Russia to across the expanse of time, culture, history and the entire globe, the art of the bath has been practiced for health benefits. Not only does a good warm bath aid in relaxation and stress reduction, but it can also have profound somatic healing and medicinal benefits.

What are some of the benefits and uses of the medicinal bath? There are many, but here are a few:

  • Reducing somatic symptoms & reducing pain.
  • Trauma
  • Stress reduction & mindfulness
  • Depression & anxiety
  • Balancing and grounding

Remember that our skin is our largest organ and the largest one we absorb things and expel things through. Drawing yourself a bath with specific herbs, minerals and medicinal natural elements can bring about healing for many ailments and/or facilitate the healing process.

Stress being the leading cause of ALL illness, it is the thing that breaks down our immune system the fastest and creates gaps in our wellness or balance. Stress decreases the ability to properly digest and absorb nutrients which can lead to deficiencies and to weight gain, fight off infection and disease and regulate our systems (mental, emotional, physical, and spiritual). Chronic stress also leads to mental and emotional imbalances and somatic symptoms of all types.

So a relaxing medicinal bath has the capacity to boost your immune function, emotional capacity, and somatic healing significantly when practiced regularly. I say ‘practiced’ because for me the art of the bath, especially medicinal baths are a central part of my somatic healing, self-care, and wellness practices.

Ok, what exactly is a medicinal bath and how do you incorporate it into your somatic healing, wellness, and self-care practice… let’s dive into what medical baths are, how to do them and even a few delicious recipes!

Medicinal means ‘tending or used to cure disease or relieve pain’ and I am also using it in reference as substances or plants having healing properties. Being that our skin is our largest organ for absorbing and expelling we can draw in many medicinal properties through the medicinal bathing experience… and yes, it is an experience! Just like homeopathic, natural medicine and other holistic or alternative treatments, the medicinal bath has many, many different recipes to support different needs your body and mind may have.

With my medicinal bath recipes, I draw from my many years as an Integrative Wellness & Life Coach, studies of natural medicine, Ayurveda, tribal healing, and through my doctorial training and PhD in Integrative & Natural Medicine. I use herbs, minerals, vitamins, raw plants and flowers, crystals, and stones as well as essential oils.

The three favorite more simple and basic medical bath recipes that I have created and used over time are:

  • The Renewal Bath
  • The Detox Bath
  • The Stress Reduction Bath

Before we dive into these three recipes, I want to share more about creating ‘your space’ and setting the atmosphere for medicinal baths. Your environment should be calm, peaceful and promote wellness. You may be able to create such an environment within your own home, or if you do not have a bathtub you can opt to go to a spa for a medicinal bath.

Here are the basics to an environment that promotes the optimal healing benefits of a medicinal bath:

  • Calm music
  • Low light
  • Candles
  • Essential oils
  • Plants

Now for the recipes…

Medicinal Bath Recipes

The Renewal Bath

¼ cup Arnica oil

5-10 drops Eucalyptus oil

Frankincense oil

10-15 drops Myrrh oil

1 cup Colloidal oatmeal

Fresh rose petals (red or pink are preferred, or you may use rose water)

1 Hematite stone

1 capsule of vitamin B complex

4 small Amethyst stones

3-5 drops of cinnamon oil

3-5 drops of Grapefruit oil

1 cup Epsom salts

 

The Detox Bath

1.2 cup Bentonite clay

½ cup Red Moroccan clay

2 small Shungite stones (known to reduce EMF’s and other toxins)

4 tablespoons of Manuka honey

4 small Amethyst stones

5-10 drops of Bergamot oil

Ginger (you can juice some ginger root, use ginger tea bags, or ginger essential oil – use only a small amount)

1 cup Epsom salts

 

The Stress Reduction Bath

Magnesium (add about ¼ cup of liquid magnesium)

Lavender oil (10-15 drops)

1 capsule of L-Lysine (to boost the immune system)

4 small Rose Quartz crystals (or one larger one)

2 small Fluorite stone

2 small jade stones

4 small Amethyst stones

Chamomile (you may use either the fresh flowers or 4 chamomile tea bags)

5-10 drops of Bergamot oil

1 cup Epsom salts

For a powerful addition to your medicinal bath rituals add:

  • Dry brushing prior to your medicinal bath.
  • An Abhyanga self-massage. This is a type of Ayurvedic massage that’s done with warm oil. You can easily find free videos online (or mine) with simple instructions of how to do the massage technique. But simply put, the warm oil is applied on the entire body, from the scalp to the bottoms of your feet and massaged in upwards circular motions.

Fall Wellness Resource Guide

As summer draws to a close and you are ramping up for the fall, back to school, back to goals and setting plans for the different holiday seasons, it is time for some resources! To save you time and energy, I have compiled a list of some of my favorite blogs, articles and videos to help you thrive this season. It is always important to be both updating and expanding your personal knowledge and the resources you have on deck to support you and your family’s wellness.

Here are some links to helpful articles, resources, studies, and even holistic items that may be of service to you throughout this upcoming season –

Fall Favorite Articles

Fall Favorite Healthy Recipes

Back to School Parenting Resources

Optimizing Health for Fall – Healthy Lifestyle & Functional Medicine

Emotional Wellness & Wellbeing

Career & Finances

Spiritual and Self-Development Gems

Relationship Resources

Videos, Podcasts, and Apps… oh My!

All The Ways You Can Get & Stay Healthy

There are so many roads a person can take to get and stay healthy. However all of them require our participation. The days of simply following a doctors orders are long gone.

To truly optimize health outcomes each of us has to fully participate in our healing journey. This means changing lifestyle factors that lead to a lack of balance or un-wellness, doing our own research, asking questions of experts, taking all practitioners & experts advice as feedback and then making our own empowered & educated choices.

My favorite approach is to take gems from each of the categories below and apply them to see what works best for you. A truly holistic approach takes into account the whole person (mind, body, heart & spirit) and takes into account the wisdom available from all of these supportive health categories:

1. Lifestyle medicine (focuses on creating healthy habits that positively impact & heal such as diet, exercise, sleep, stress reduction, etc.)
2. Functional & natural medicine (focuses on the whole person, getting to the root cause and treating the person through a variety of natural approaches)
3. Traditional western medicine (focuses on diagnostic lab work, pharmaceuticals & surgery)
4. Integrative wellness & medicine (also focuses on the whole person and integrates in aspects of many of the others to custom create a solution)
5. Emotional & mental health (focuses on diagnosing & treating mental & emotional issues, however it is also powerful for optimizing emotional & mental wellbeing)
6. Complimentary & alternative (focuses on alternative or complimentary healing techniques such as energy work, hypnosis, accupuncture, Ayervdic practices & many more)

🙏🏼 be empowered to explore and find what is best for your body.
💛 – Dr. Rachel

Top Reasons to Begin a Daily Somatic Practice

Developing a daily somatic practice (at home on your own or get started working with a somatic practitioner for guidance) is a powerful and transformative healing and self-care practice!

Here are the top reasons to begin your practice and the benefits you can expect:

  1. HELPS YOU RECONNECT & DEEPEN YOUR CONNECTION TO YOURSELF

  2. HELPS YOU RELEASE STORED TENSION, STRESS & TRAUMA

  3. HAS THE SAME POSITIVE BENEFITS FOR YOUR BRAIN, IMMUNE SYSTEM & GENERAL HEALTH THAT MEDITATION HAS

  4. HELPS YOU HEAR POWERFUL FEEDBACK FROM YOUR BODY

  5. EQUIPS YOU WITH TOOLS TO SUPPORT YOUR MENTAL & EMOTIONAL HEALTH

  6. IS AN EMPOWERING & HEALING SELF-CARE PRACTICE THAT CAN BE DONE AT HOME ON YOUR OWN OR WITH A PRACTITIONER

‘Somatic practices are about getting to know ourselves more intimately; entering a safe and informed practice that responds to our ever-changing needs as dynamic organisms; reclaiming the ability to make our own choices about our bodies.

Even patterns that were once helpful can become hurtful if we aren’t listening to what they are doing to us and if we don’t give them permission to change.’ – Yoga Anytime

Additional benefits of a regular somatic practice:

1. Increased awareness and clarity
2. Boosted creativity
3. Facilitates processing & releasing negative emotions
4. Helps you ground & center
5. Helps you make better choices that are aligned with your highest good
6. Helps you show up in the world as your best self
7. Increases your capacity to deal with life’s stressors

If you are interested in learning more about somatics or to become a certified Integrative Somatic Practitioner visit: iwacoaching.com/somatic-practitioner-certification The Administrative Team
Integrative Wellness Academy

Detoxing Your Home… Even On A Budget

By Dr. Rachel Eva Dew, Doctor of Natural Medicine and Courtney Schank, Interior Designer and Healthy Lifestyle Consultant 

We spend so much time, energy, money and attention detoxing our bodies, but what about our homes? There are hidden toxins all around us that negatively impact our health the same way that toxic foods do. This is why we teamed up to provide you a guide to detoxing your home both practically and aesthetically!

Below is our one hour talk on home detox and under that, all the details and links we discussed.

Within this guide you will find simple tips and tricks for detoxing your home, even on a budget, as well as some of our favorite brands and resources. We will provide links to recipes and products towards the end of this blog.

Let’s dive in…

Top 6 Tips For Detoxing Your Home:

  1. Clean air! Improper ventilation, mold, dust and toxins from candles, building materials, pets and off-gassing from your furniture and paint can cause your air to be damaging to you.
  2. Ditch toxic cleaning products – opt for non-toxic ones or even DIY’s 
  3. Replace toxic kitchen ware and cooking utensils
  4. Replace plastic with glass – from storing your water, to your food, eliminating plastic eliminates toxins and carcinogens
  5. Drink and bathe in clean, filtered water
  6. Begin replacing toxic furniture and bedding

Clean Air

While we both highly recommend air filters and purifiers, there are some additional things that should be done in order to keep the air in your home clean and safe. Here’s how to increase clean air in your home in addition to air purifiers:

  1. Dust and deep clean frequently
  2. Open your windows in order to air out and ventilate your home
  3. Diffuse essential oils – my favorites are lavender & geranium
  4. Make your own cleaning products
  5. Use plants to clean your air! They are beautiful and effective

Best plants to purify the air: English Ivy, Pothos, Snake Plants, Spider Plants, Bamboo, Chinese Evergreen, Weeping Fig, Dragon Tree, Aloe Vera, Gerbera Daisies

Check out this blog post to see all of our favorite plants for different areas of your home – click HERE

My 2 favorite home air filter systems are – 

  1. Dyson
  2. Air Doctor

But those are fairly pricey. If you are on a budget you can get a more cost-effective air filter system such as Germ Guardian or the IonB-1000.

Clean Water

Ditch the plastic – beginning with your filter and ending with the storage container – even the pitcher systems that are BPA free still have harmful toxins and carcinogens. Store water in glass containers once filtered.

My favorite filter systems are Aquatru and for more cost effective options try filtering your water with a Brita system (usually you can find one for around $20) and then immediately store the water in glass containers.

For more options and information take a read through this BLOG

Non-Toxic Cooking

Perfluorooctanoic acid, or PFOA, a chemical formerly used in the production of nonstick pans like Teflon was highly toxic. Polytetrafluoroethylene, or PTFE, Teflon’s generic name is still used and is just one of the many toxins your body can be exposed to through your cookware. That’s where stainless steel, ceramic, enameled, or cast iron pots and pans come in as non-toxic and  great non-stick alternatives 

Here are some of my favorites:

Non-Toxic Skin

Clean skin begins with the water you shower in! Our skin is the body’s largest microbiome and toxins absorbed through the skin negatively impacts your health and the visual quality of skin. Be sure to get a water filter for your shower that will protect your skin from drinking in heavy metals such as fluoride, mercury, PCB’s, chlorine, lead, arsenic and dioxin. 

Here are a few options for shower filters ranging in price:

Non-Toxic Home

Here are some of my favorite safe, non-toxic changes to make to your home. You can find more options and information at the blog post below.

  1. Mattress: Naturepedic, Avocado, Awara, cost effective option: Live and Sleep CLASSIC2020 you can get $50 off plus a free pillow 
  2. Sheets: Plover, SOL Organics, and Coyuchi
  3. Furniture: Medley Home, InMod, and The Futon Shop
  4. Paint: Clare and ECOS
  5. Towels: Towl, Coyuchi, and SOL Organics

Learn about all of the certifications companies work towards here as well as all of our favorite brands – click HERE

Looking to make some other healthy changes to your home? Read this BLOG 

Learn how to create a meditation space in your home – click HERE

Non-Toxic Cleaning

It’s time to up-level your cleaning products. Cleaning products are notorious for having harsh toxic chemicals that are dangerous to you, your family and your pets. To read more about toxic chemicals and a full list of DIY non-toxic cleaning recipes, read Dr. Rachel’s recent blog HERE

Here are a few simple home cleaning product staples –

  • Vodka
  • Lemons
  • Apple cider vinegar
  • Castile soap
  • Baking soda
  • Lemon essential oil
  • Lavender essential oil
  • Pure unscented Castile soap

Coronavirus – 6 Tips to Protecting Yourself

Coronavirus & Immunity – How To Protect Yourself

The Coronavirus… is this a serious virus? Absolutely! Should you be cautious and take precautions to remain safe, definitely! There is a lot of misinformation going around and I want to help you by providing information that is directly from The Center for Disease Control and The World Health Organization to ensure that you have the facts. There are also some effective preventative measures that you can take to additionally protect yourself and your family. 

What we know about the Coronavirus –

  • ‘CDC is responding to an outbreak of respiratory disease caused by a novel (new) coronavirus that was first detected in China and which has now been detected in almost 70 locations internationally, including in the United States. The virus has been named “SARS-CoV-2” and the disease it causes has been named “coronavirus disease 2019” (abbreviated “COVID-19”). Imported cases of COVID-19 in travelers have been detected in the U.S.’. – The Center for Disease Control (CDC)

How is it spread?

  1. Person-to-person
  2. Contact with infected surfaces or objects

*Read more HERE

What this means is that it is absolutely important to take mindful precautions and also, that those precautions can reduce risks. I will go into this more later and give you the top 6 ways to protect yourself.

How deadly is it???

Though the Coronavirus can lead to death in some cases and it has, the majority of strong, healthy adults are able to fight it off and experience a severe flu at most. Those with compromised or fragile immune systems such as those with another serious illness or disease, those who are elderly and those who are immune compromised are more prone to contracting the virus and well as experiencing more severe symptoms and a higher risk.

‘Both MERS-CoV and SARS-CoV have been known to cause severe illness in people. The complete clinical picture with regard to COVID-19 is not fully understood. Reported illnesses have ranged from mild to severe, including illness resulting in death. While information so far suggests that most COVID-19 illness is mild, study out of China suggests serious illness occurs in 16% of cases. Older people and people with certain underlying health conditions like heart disease, lung disease and diabetes, for example, seem to be at greater risk of serious illness.’ – The CDC

*Read more HERE and HERE

Let’s take a deeper look at how deadly and dangerous this virus is in comparison to other epidemics and infectious viruses and illnesses so that you can get a better sense of the situation as a whole and to what level you or your loved ones may be at risk –

As of early March, the coronavirus outbreak had infected more than 90,000 people and killed more than 3,000 people globally, the majority of whom live in China, where the illness was first detected in December. More than 100 people in the United States have been diagnosed, including at least nine people who have died. By comparison, influenza — known as the common flu — has infected as many as 45 million Americans since October and killed as many as 46,000. Both the coronavirus and influenza are respiratory illnesses. Both have similar symptoms. Both are contagious. Both can be deadly according to estimates from the Centers for Disease Control and Prevention.

If you want to see more statistics on this issue but delivered in a fun, less stress inducing way, one of my favorite comedic educators, John Oliver shared all about the Coronavirus on last week’s episode. You can watch it HERE

So, What Do We Do?

Now that we have covered details about the virus itself, let’s talk solutions!

Each one of us is able to boost our immune system to its optimal capacity, each person’s optimal capacity is different, but no matter where your immune function lays (low or high) you can support it in being its best and most effective. Having your immune system operating at the most optimal level is an incredibly important aspect of protecting yourself from the Coronavirus in addition to taking other critical preventative measures.

Here are my top 6 tips for protecting yourself against the Coronavirus. I have then provided even more details as to how you can protect yourself from both contracting the Coronavirus as well as better positioning yourself for a positive outcome if you do contract it:

  1. BE SAFE – WASH YOUR HANDS, WEAR A MASK & GLOVES & PRACTICE SOCIAL DISTANCING

Since Coronavirus is spread not only person-to-person but also through surfaces and objects, be sure to both practice social distancing (6-foot rule), wear protective gear such as a mask and gloves as well as wash your hands immediately after touching something. Avoid touching anything else before washing your hands, especially your face or even worse, rubbing your eyes or sticking your finger in your nose.  You must wash your hands WITH SOAP for 20-30 seconds in order to get germs off.

  1. STAY HYDRATED

Our bodies are up to 60% water! Most Americans are operating at low levels of dehydration. When we are dehydrated the body is not able to flush out germs, viruses and bacteria as easily as when it is properly hydrated. This means you should be drinking a minimum of ½ your body weight in ounces of pure filtered water each day (and a maximum of your full body weight in ounces – be sure to take electrolytes if you are drinking your full weight in ounces).

  1. STRENGTHEN YOUR IMMUNE SYSTEM

This might be the single most important thing you can do to protect yourself! The top immune system drainers are; mental emotional and physical stress, not enough sleep, processed foods, toxins and chemicals, allergens, sugar, caffeine, alcohol, dehydration, overworking and not resting.

Here are a few specific things additional that you can do to increase your immune function in addition to limiting or avoiding the disrupters I mentioned above:

  • Taking Supplements such as L-lysine, Vitamin D, Colostrum, Chaga Mushrooms, Ashwagandha (to decrease impact of stress on the body), Vitamin C, B Vitamins, Zinc, Echinacea, Turmeric (to decrease internal inflammation which can lead to decreased immune function), Oregano Oil and Lavender Oil. You can also take supplements that have many of these ingredients and target immune support and function such as Immunity Master
  • Ginger, garlic and manuka honey all have antibacterial and antiviral properties
  • Avoid antibiotics whenever possible (sometimes they are necessary, but they are often over used. Also, antibiotics cannot help with any virus!!
  • Sleep for 8 hours per night
  • Make sure to schedule a day of rest and recuperation each week! Relax and have fun!
  • Process and release negative emotions. Try finding a safe loving person to talk to or write in a journal
  • Practice mindfulness and meditation, it has been scientifically proven to reduce stress!!
  • Stay hydrated
  • Give yourself permission to do less and also to say no when you need to
  1. AVOID IMMUNE DEPLETING FOODS

You may have heard the saying ‘Food is medicine’, and I agree with this wholeheartedly. I would also add to that that FOOD CAN ALSO BE YOUR ILLNESS. The wrong foods can make you sick and most definitely deplete your immune system. Processed foods filled with chemicals and preservatives, fast food, chemically treated foods, refined sugar, animal products treated with antibiotics and hormones, excess high glycemic index carbohydrates and dairy products put un-necessary pressure on your immune system. Wouldn’t you rather have the little invisible soldiers that make up your immune system battle to conquer viral or bacterial intruders versus to battle to process the junk in your food?

  1. WEAR PROTECTION (MORE ON MASKS & GLOVES)

So many people have been rushing out to buy masks that they are sold out in many locations. The CDC WAS saying the following about wearing masks and respirators in the prevention of Coronavirus:

‘CDC does not recommend the routine use of respirators outside of workplace settings (in the community). Most often, spread of respiratory viruses from person-to-person happens among close contacts (within 6 feet). CDC recommends everyday preventive actions to prevent the spread of respiratory viruses, such as avoiding people who are sick, avoiding touching your eyes or nose, and covering your cough or sneeze with a tissue. People who are sick should stay home and not go into crowded public places or visit people in hospitals’.

However, late March they shifted this position and released the following statement:

‘We now know from recent studies that a significant portion of individuals with coronavirus lack symptoms (“asymptomatic”) and that even those who eventually develop symptoms (“pre-symptomatic”) can transmit the virus to others before showing symptoms.  This means that the virus can spread between people interacting in close proximity—for example, speaking, coughing, or sneezing—even if those people are not exhibiting symptoms.  In light of this new evidence, CDC recommends wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies) especially in areas of significant community-based transmission.’ To read the full report click HERE

While a mask may not be helpful in large open spaces such as the grocery store or mall if you are staying at least 6-feet away from EVERYONE, however gloves certainly are since any surface you touch may be infected. Yet if you are in close proximity, within 6 feet of others who may be ill, a mask can be helpful as ONE of the ways to protect yourself.  When it comes to protective gear, after reading this, determine what you feel is best for you, for myself and my family’s health I personally will be wearing a mask and gloves if I must go out. However, staying HOME is the best preventative step you can take for your health and the health of others.

We don’t want to hoard masks and limit the amount available to healthcare providers but we do need to be protected. Here is a link to instructions as to how to make your own mask at home – CLICK HERE TO READ

If you are a healthcare professional who may be treating patients infected with the Coronavirus this image shows the recommended protective gear by the CDC –

To read the details of protective gear for healthcare practitioners click HERE

https://www.cdc.gov/coronavirus/2019-ncov/hcp/respirator-use-faq.html

In regards to influenza viral transmission they had previously released a guide for effective use which included the following, ‘A surgical mask or fit-tested respirator should be worn by healthcare personnel who are within 6 feet of a suspected or laboratory-confirmed influenza patient’ and further described their use in non-health care settings as, ‘Adults can shed influenza virus 1 day before symptoms appear and up to approximately 5 to 7 days after onset of illness; thus, the selective use of masks (e.g., in proximity to a known symptomatic person) may not effectively limit transmission in the community. Young children, immunocompromised persons of any age, and critically ill patients with influenza can shed influenza viruses in the respiratory tract for prolonged periods. Moreover, because no single intervention can provide complete protection against influenza virus transmission, emphasis should be placed on multiple strategies’. The full guide can be read HERE

https://www.cdc.gov/flu/professionals/infectioncontrol/maskguidance.htm

I am not fearing the virus, but I am taking precautions! That means that anytime you are out and about be mindful and safe, but STAY HOME as much as possible. There are wonderful grocery delivery services through Instacart & Amazon Fresh, also direct delivery from CSA’s or farms such as Farm Fresh To You

  1. RELAX, DON’T STRESS!

Since stress is at the root of over 85% of all illness and disease, you can make yourself HIGHLY susceptible by worrying about this! Stress and anxiety break down the immune system and increases your chances of picking up a virus when exposed to one. So, take a deep breath and try to approach the whole Coronavirus issue from a responsible and preventative way while also being VERY intentional not to get on the negative-thought-hamster wheel of worry and despair – it definitely will not help and in fact, it can hurt.

For those who are highly susceptible to the Coronavirus (elderly, immune compromised or those with other underlying health conditions) limiting exposure means staying home and self-isolating when possible. If you who still have questions or are having a hard time moving past worry, let’s burst a few more myths about the Coronavirus –

    

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Images provided by The World Health Organization

May you be healthy, and may you take action to create your own health!

In Wellness,

Dr. Rachel

 

Hormone Health

Why Are Balanced Hormones So Important?

Unfortunately, the subject of hormones can be a subject that people shy away from which can lead to needless suffering and a lack of optimal health and wellbeing. Both women and men live with hormone imbalances without ever getting properly supported. So, let’s open up conversations and openly discuss this important topic.

First and foremost, we need to be having more candid conversations about hormone health, and remove the stigma attached to hormone issues. Our hormones have an impact not just on our sexual health but also on mental, emotional and physical health in huge ways for both men and women. We need to have balanced hormones in order to function properly. Our hormones signal many functions within the body from breathing, how to expend energy, the need to eat and even signal our body to grow. Hormones also regulate, metabolism, heart rate, appetite, circadian sleep rhythms, body temperature, reproductive and sexual function and even regulates stress!

Understanding Where Hormones Are Produced & What They Do…

Again, hormones are not just associated with male and female reproductive organs. We have many glands in the body that make hormones for different purposes. Get to know your hormone producing centers –

  • Ovaries: Sex hormones for use in reproduction
  • Testes: Testosterone and sperm
  • Pituitary: Control center for numerous other glands
  • Parathyroid: Calcium regulation
  • Pancreas: Makes your insulin
  • Hypothalamus: Regulates numerous functions such as body temperature, appetite, mood, sleep rhythms, thirst and libido
  • Thyroid: Regulates heartbeat, effects metabolism and how calories are used by the body.
  • Adrenal Glands: Stress hormones such as cortisol
  • PinealGland: Produces melatonin and regulates the body’s internal clock

What Are Some of the Things That Can Disrupt Our Hormones?

Lack of proper sleep, chemical filled beauty and skin products, stress, toxins we encounter in food and even within the cleaning products in our homes. Stress also has a huge disruptive impact on hormones. A poor diet and lack of exercise are also triggers for hormone imbalance.

Other disruptors include some workout supplements, caffeine, illegal steroid use and some energy drinks.

Symptoms of Hormone Imbalance

First, let’s dive into understanding how imbalances can occur. Hormonal imbalances occur when there is too much or too little of a hormone in the bloodstream. Hormones have a critically important role in the body which is why even a slight imbalance can lead to significant symptoms.

Signs your hormones may be out of balance; Infertility, PMS, postpartum depression, inconsistent or irregular menstrual cycles, brain fog, skin problems, mood swings, increased aggression and anger, decreased tolerance to stress, depression or anxiety, lack of energy, decreased sex drive, headaches, you have diabetes, PCOS or thyroid imbalances or thyroid disease and more. The specific symptoms of hormonal imbalance will depend on which glands and hormones are affected since they each control different functions within the body.

Some of the more common symptoms of hormonal imbalances include:

  • Weight gain or loss that is not a result in changes in diet, exercise or medication
  • Sleep disruptions or difficulty falling asleep
  • Low energy or extreme fatigue
  • Sudden onset of temperature sensitivity (intolerance to hot or cold)
  • Excessive sweating (when not exercising)
  • Skin problems such as acne, dry skin, eczema or rashes
  • Changes in blood pressure or heart rate
  • Changes in your cholesterol levels or blood sugar
  • Mood swings, anxiety, depression or irritability
  • Migraines or headaches
  • Increased thirst
  • Gut issues, leaky gut and bloating
  • Changes in appetite
  • Significant decrease or increase in sex drive or sexual function
  • Hair loss, thinning or brittle hair, including of the eyebrows
  • Infertility in both men and women

Natural Ways to Rebalance Hormones

Since balancing hormones is about supporting the optimal functioning of all of your different hormone producing centers, here are the top natural ways to support them all:

  1. Getting enough sleep – yup, the good old 8 hours a night rule applies here!
  2. Sleep in total darkness – light disrupts hormone production during sleep. Get black out curtains, an organic eye mask and ditch the electronics in your bedroom.
  3. Stress management, stress reduction and increasing your capacity to deal with life’s stressors – this includes learning new tools to deal with stress, better ways to react to stress and also taking action to limit stress.
  4. Exercise – getting enough cardiovascular exercise, strength building exercise as well as stretching or restorative fitness is critical to supporting hormones.
  5. Balanced Diet – Eating a balanced toxic free diet that includes all of the macro and micro nutrients your body needs, for example getting enough protein, healthy fats and also low glycemic carbohydrates.
  6. Reduce alcohol intake and eating processed foods
  7. Swap coffee for green tea
  8. Cut out dairy
  9. Natural supplements (see more below)

*Warning, taking estrogen, testosterone or progesterone supplements without super vison of a health care professional is extremely dangerous. If you feel that you have a hormone imbalance that does not seem to be able to be corrected through diet, exercise, stress reduction and natural supplements that support hormone balance (not ones that include natural bio-identical hormones) then see a professional health care practitioner in order to get tested and treated appropriately for your body’s exact hormone needs.

Specific Foods & Herbs That Help

For Men –

  1. Malaysian ginseng – helps with increasing libido, sports performance, weight loss, helps with production of testosterone and can even help with high blood pressure.

Ashwagandha – Adaptogen herbs such ashwagandha help with numerous hormone producing glands which has also been effective in sexual disfunction and even infertility. Ashwagandha has been used in ancient cultures for centuries to enhance communication in the endocrine system.  It is wonderful at easing stress, thyroid conditions, and strengthening the adrenal system, which is important in balancing sex hormones like estrogen, progesterone and testosterone. Ashwagandha has a positive effect on menstrual health and libido.

  1. DHEA – DHEA has been known to help balance hormones and has even been used by some men for ED. It can help in the production of both testosterone and estrogen. *be sure to first check with your doctor before taking DHEA because if your body is not deficient it can sometimes cause the opposite effects on hormones.
  2. L-Arginine – This amino acid helps increase blood flow and may be helpful with ED.
  3. Astragalus – Known for its benefits to the immune system and also its ability to balance all hormones by helping the body to adapt to physical and emotional stress.
  4. Vitamins that also help – Vitamin D, Zinc aid in hormone regulation as well.

For Women –

  1. Evening primrose oil – It has omega-6 fatty acids which can helpyour body regulate hormone
  2. Ashwagandha – Adaptogen herbs such ashwagandha help with numerous hormone producing glands which has also been effective in sexual disfunction and even infertility.
  3. DHEA – DHEA has been known to help balance hormones and has even been used by some men for ED. It can help in the production of both testosterone and estrogen. *be sure to first check with your doctor before taking DHEA because if your body is not deficient it can sometimes cause the opposite effects on hormones.
  4. Maca is an adaptogen herb that can balance hormones depending on what you need. Maca contains flavonoids that can improve mood, reduce anxiety, balance levels of estrogen, reduce hot flashes and night sweats. It can also increase energy, support stamina and help to increase libido.
  5. Astragalus – is known for its immune stimulating action and its anti-aging effect. The latter is attributed to the compound cycloastragenol in the herb which activates the enzyme telomerase that protects DNA from degradation during replication. Beyond that, astragalus was chosen because of its ability to balance all hormones by helping the body to adapt to physical and emotional stress.
  6. Yellow Curcumin – has been used in Chinese medicine for centuries, especially in gynecologic and female disorders. It is a powerful anti-inflammatory that improves estrogen metabolism and estrogen dominance.
  7. Musta – is an emmenagogue, helping stimulate menstrual flow in women. This helps to promote healthy menstruation and regulates menstrual cycle. Combined with other herbs to treat menstrual problems it can help in treating anemia and general weakness during your cycle.

That may seem like way too many different supplements to take, which is one of the reasons Nupeutics created the Hormone Master supplement where you can find many of the needed herbs to support hormone balance within one high quality supplement. To find out more about Hormone Master click HERE

Additional Hormone Information

If you love research and clinical data as much as I do, here are some great articles from trusted sources –

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/

https://www.nih.gov/news-events/news-releases/nih-study-shows-caffeine-consumption-linked-estrogen-changes

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/

 

https://www.health.harvard.edu/mind-and-mood/what-causes-depression

 

And these are good reads as well…

https://nypost.com/2019/02/22/nearly-half-of-women-have-been-affected-by-a-hormonal-imbalance/

 

http://www.aikenbellamagazine.com/2019/05/05/could-hormonal-imbalance-be-the-cause-of-your-anxiety/

 

Developing A Gut Health & Care Ritual

Keep in mind that your gut health and care ritual will look different than someone else’s. What works for your gut health may not work for another person and vice versa. Give yourself permission and space to experiment in order to discover what the right balance looks like for you.

Here are some cute care ritual elements to consider trying out:

  • Stress management, stress reduction and increasing your capacity to deal with life’s stressors
  • Mindfulness
  • Meditation
  • Processing & releasing negative thought patterns and negative emotions
  • Proper hydration!!
  • Balanced intentional eating (and serving sizes)
  • Exercise
  • Gut supporting supplements 

Keep in mind that any self-care practice will not be beneficial unless you practice it with consistency. So be sure to create a balanced game plan that will work for your life and commit to that plan!

Do you love to research? Take a deep dive into the research and sources from this blog and my gut health blog series:

https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works

 

https://med.nyu.edu/medicine/gastro/about-us/Gastroenterology-news-archive/your-gut-feeling-healthier-digestive-system-means-healthier

 

https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

 

https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body

 

https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health

Prebiotics & Probiotics

Is everyone you know on the probiotic band wagon? Here’s why… they are the power houses of gut health & even your wellbeing! You may be confused about what probiotics are and what they do. You may have even heard of probiotics and now find yourself even more confused.

What is the difference between prebiotics and probiotics?

Probiotics are live (good) bacteria

Prebiotics are food that support the good bacteria in your gut, this is like fertilizer for a garden. They serve as food for the probiotics (good bacteria). They are indigestible fibers (by humans) that are fermented (by bacteria) along the GI tract.

Do you need both? Yes! They both work together and support the human body’s production and maintenance of healthy bacteria and microorganisms.

Foods rich in prebiotics

  • Asparagus
  • Bananas
  • Apples
  • Oat Groats (whole), and steel-Cut Oats
  • Dandelion Greens
  • Flaxseed
  • Leeks
  • Garlic

Foods rich in probiotics

  • Sauerkraut
  • Pickles
  • Pickled beets
  • Kombucha
  • Yogurt
  • Acidophilus Milk
  • Kimchi
  • Kefir

May your gut be filled with health and proper amounts of both pre and probiotics!

In Wellness,

Dr. Rachel

Foods That Support Gut Health

Nutrition plays a HUGE role in your gut health and overall wellness of your microbiome. The saying ‘food is medicine’ is true AND good food is great preventative medicine!

Here is a little cheat sheet for good foods (and drinks) for your gut –

  • Probiotics & Prebiotics through foods and supplementation
  • Raw Green Fibrous Veggies
  • Fermented Foods
  • Water, Water & More Water
  • Prebiotics Rich Foods; Bananas, Asparagus and Artichoke
  • Polyphenols Rich Foods; Olive Oil, Berries, Nuts & Green Tea
  • Pineapple – For digestive enzyme properties
  • Peppermint – For digestive properties

Since gut health is dependent on your unique microbiome, be sure to listen to your body when it comes to food choices. Using my Wellness Journal Template can be helpful in tracking what works and does not work for YOUR body. You can download that template within the FREE Cleanse & Create 30-Day Whole Person Wellness & Detox Program. Visit cleanseandcreate.com to enroll!

In Wellness,

Dr. Rachel

The Mind-Emotion-Gut Connection

Science is FINALLY catching up to ancient health and wellness knowledge used for thousands of years to both prevent and cure illness and disease. This new paradigm for health has been coined the mind-body movement. Yet, it is only partially beginning to express the deep connection between the mind and the body. We now know that there is a mind-body-emotion connection that impacts our health and wellbeing.

Our mind and our internal thought life create thoughts and thought patterns that then begin to be experienced in the body as emotions. These thoughts and emotions then manifest or materialize within the body impacting health on a cellular level.

Negative thoughts and emotions cause acidity which leads to an imbalance in proper gut function, causes inflammation and a decrease in overall gut health. Since we know that gut health is directly linked to the health of numerous other systems and organ function within the body such as the brain, immune system and entire digestive system function, working towards healing negative thought patterns and processing as well as clearing negative emotions has a powerful impact!

Most of us do not learn effective ways to address our internal landscape, both negative thoughts and negative emotions. This is why taking accountability and seeking to learn new tools and techniques will empower your future health.

When our gut is out of balance it begins to not only negatively effect our physical health but also mental and emotional health. So the cycle of negative thoughts-negative emotions-gut imbalances ends up spinning out of control and feeding the continuation of this cycle which can lead to or trigger symptoms of anxiety and depressions.

If you struggle with mental and emotional health issues, please get the support you need from a professional and also look deeper into your nutrition and gut health as well.

In Wellness,

Dr. Rachel

A Dose of Healing… From Nature?

That’s right, nature delivers a power packed shot of medicine! We are wired to spend time moving our bodies, breathing fresh air, being around trees, grass and beautiful landscapes. But so often us modern busy-bees spend time outdoors, away from computer screens WAY less frequently then our health and wellbeing calls for.

Did you know that most Americans have lowered levels of vitamin D which can lead to depression, lack of energy and even a decreased immune system? That’s right we NEED sunshine. We also need nature. Being in nature reduces anxiety, anger, fear, and stress and increases feelings of wellbeing and happiness. All of which increase our immune system function AND support our parasympathetic nervous system.

The parasympathetic nervous system is one of three divisions of the autonomic nervous system. Sometimes called the rest and digest system, the parasympathetic system conserves energy as it slows the heart rate, increases intestinal and gland activity, and increases gut health, digestion, decreases internal inflammation and acidity.

Exposure to the outdoors not only makes you feel better mentally and emotionally, it increases your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones in addition to the benefits of the parasympathetic nervous system.

Research shows that being in nature can reduce stress significantly, which in turn also positively impacts our bodies wellness through how your nervous, endocrine, and immune systems are working. Furthermore, there is a body of evidence, proving what we all know to be true: nature is good for us and has both long and short term mental and physical health benefits.

Some additional health benefits of being out in nature”

  • Produces feelings of calmness & clarity
  • Boosts energy
  • Positively impacts your vision
  • Sunlight helps reduce pain
  • Stimulates brain function

Being in nature for only 20-30 minutes a day has a hugely positive impact on physical, emotional and mental health and wellbeing. It fights depression and anxiety and improves inner peace.

For all of these reasons, as a Doctor of Natural Medicine I highly recommend that people spend more time outdoors, in nature. Try to make it a daily practice. Incorporate nature into your mindfulness and spiritual practices as well as your health and self-care rituls.

Mental Detox, A Game Changer!

We can all relate to how toxic our thought life can be at times. We can easily get sucked into negative and spiraling thoughts. Anxiety filled thoughts. Fearful thoughts. Anger thoughts. Resentful thoughts and more. Once our thought life becomes toxic it sends signals not only to trigger emotions but also to trigger our fight or flight response. This slows digestion, reduces our ability to think with clarity and even disrupts our hormone balance and hormone production.

If you have ever heard the phrase ‘holding onto a resentment is like drinking poison and expecting the other person to die’? Yup, that is one hundred percent a reality within our physiological response to negative and toxic thoughts and thought patterns. Additionally, our self-talk or the thoughts we think about ourselves, when these become negative, they also have a toxic effect on our system. There are also real physical toxins that our mind and brain can be impacted by.

First, it is important to understand what is toxic to the mind (brain) and entire mental system (brain + though life + mindset)? Here are a few:

  • Environmental toxins (the air & pollutants)
  • Foods, beauty products and household products with harmful chemicals in them
  • Stress (mental, physical & emotional stress)
  • Negative thoughts (mind set, self-perception, self-talk & thinking patterns)

How toxins effect the mind (brain) and entire mental system (brain + though life + mindset) –

  • Negative and toxic thoughts and mindsets impact mental and physical health significantly! They even change your body Ph. level and the ability to digest and absorb nutrients properly
  • Impact brain health and can cause brain fog, cause headaches, lead to increased anxiety & depression as well as decrease overall brain function
  • Decrease the brains ability to make and balance hormones and neurotransmitters
  • Decrease the ability to mentally focus

Detoxing and cleansing the mind (brain) and entire mental system (brain + though life + mindset) requires both an outside-in approach AND an inside-out approach simultaneously!

Outside-in detoxing requires behavior changes, supplements and nutritional changes to eliminate toxins and also new, healthier choices.

Inside-out detoxing detoxing requires learning new tools (and applying them) to increase balance in your thought life, overcoming limiting beliefs about yourself and others as well as shifting your overall mindset towards positivity.

What are some of the benefits that you can experience after detoxing and cleansing the mind (brain) and entire mental system (brain + though life + mindset) –

  • A more peaceful thought life
  • Optimized brain function
  • Decrease in health issues
  • Decrease in anxiety and depression symptoms
  • More clarity
  • More joy!

I am so passionate about cleansing and rebalancing the WHOLE self; mind, body, heart & spirit that I created a FREE 30-Day program in partnership with Nupeutics Naturals. You can enroll HERE

 

 

 

The Importance of Emotional Detox and Cleansing

We have all heard of cleanses and detox programs for the body. But what about our emotions??? Yes, our heart can become highly toxic and effect not only our emotional and mental wellbeing and health, it can have a massive negative impact on our physical and spiritual health as well.

First, it is important to understand what is toxic to the heart (emotional system; emotions, relationships with self and others). Here are a few:

  • Heavy metals and toxins – yes these create toxicity that impacts our emotions!
  • Stress (mental, physical & emotional stress)
  • Stuck or unprocessed negative emotions (such as anger, resentment, fear, guilt & shame)

How these toxic things effect the the heart (emotional system; emotions, relationships with self and others) –

  • Negative and toxic emotions and relationships (with yourself and with others) impact emotional, mental and physical health significantly! They even change your body Ph. level and the ability to digest and absorb nutrients properly
  • Can trigger negative DNA markers
  • Decreases immune system function
  • Can (when emotions are suppressed or stored long-term) lead to diseases such as cancer and heart conditions
  • Impact your ability to speak your truth in a kind and loving way, as well as to create and maintain healthy boundaries
  • Decrease the brains ability to remain emotionally balanced
  • Decrease the ability to react appropriately
  • Decreases your ability to show up for yourself and others at your best
  • Gut issues

Detoxing and cleansing the the heart (emotional system; emotions, relationships with self and others) requires both an outside-in approach AND an inside-out approach simultaneously!

Outside-in detoxing requires behavior changes in HOW you react outwardly to negative emotions, releasing negative emotions (or clearing them), supplements and nutritional changes to eliminate toxins and also new, healthier choices as well as honoring your boundaries through action.

Inside-out emotional detoxing requires learning new tools (and applying them) to increase balance in your thought life, resolving core emotional issues, changing HOW you process emotions & forgiveness.

What are some of the benefits that you can experience after detoxing and cleansing the heart (emotional system; emotions, relationships with self and others) –

  • More fulfilling & harmonious relationships with self and others
  • Optimized immune system
  • A more balanced emotional life
  • Decrease in depression & anxiety symptoms
  • Ability to respond to negative emotions in a healthier way
  • More joy!

I am so passionate about cleansing and rebalancing the WHOLE self; mind, body, heart & spirit that I created a FREE 30-Day program in partnership with Nupeutics Naturals. You can enroll HERE

Ways to Reduce Your Environmental Toxins

We live it a world filled with environmental toxins. They are all around us, in the products we use, the food we eat and the air we breathe. So how do we reduce enough to make an impact on our lives and our health without living in a bubble?

Since we can’t do anything to make the air quality better in this instant, it’s about reducing the biggest toxins that we are CHOOSING while also reducing our foot-print so that we contribute to a better and less-toxic tomorrow. That’s right, every time we buy a product or order food we are literally making a choice.

Many of us have given up on trying to figure out what all the crazy ingredients listed on the back even mean or feel overwhelmed by all of the toxic things that are potentially in our food, water and products that they are not transparent about or that we feel we have no control over. That is correct. We do not have control over cutting ALL environmental toxins out of our lives. So let’s focus on the simple and easily accessible fixes.

Before we dive into these solutions, let me give you a brief idea WHY it is hugely important to invest some energy into this endeavor first.

Environmental toxins are the harmful elements found in air, food and products we use. These negatively impact or mental and physical health.

‘Like most complex diseases, cancer results not from a single flawed gene, but rather the interplay of multiple genes and any accumulated damage to DNA caused by environmental factors such as exposure to chemicals, or aspects of lifestyle, such as smoking’ – Amy Roeder, Harvard Public Health.

‘More than two decades of research has shown that air pollution can trigger heart attacks, strokes, and irregular heart rhythms, particularly in people who have or are at risk for heart disease’ – Deepak Bhatt, MD, MPH.

‘Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood. If your brain is deprived of good-quality nutrition, or if free radicals or damaging inflammatory cells are circulating within the brain’s enclosed space, further contributing to brain tissue injury, consequences are to be expected’ – Eva Selhub, MD.

*All quotes above are from a conference at Harvard Medical School called Taking It All In: Environmental toxins and your health. You can read the full transcripts HERE.

Here are some impacts you may personally be experiencing from environmental toxin exposure –

Here are some simple steps you can begin taking now in order to reduce the environmental toxins you are being exposed to (and effected by) daily…

  1. Shop organic foods at farmer’s markets
  2. Avoid foods & products in plastic
  3. Switch to organic & natural beauty products that come in glass containers
  4. Switch to using organic non-toxic makeup
  5. Switch to natural non-toxic cleaning products
  6. Diffuse essential oils to clean the air (Lavender oil or OnGuard from Dottera – you can get them HERE)
  7. Store foods and drinks in glass containers
  8. Filter ALL your water (for cooking, drinking & showering)
  9. Use an air purifier
  10. Eat organic non-GMO whole foods
  11. Carry your water in a non-toxic bottle (glass is best)
  12. Ditch the toxic deodorant & switch to a natural, non-toxic one (Read my blog review of the current ones on the market HERE)

 

To see some of my favorite non-toxic products, click HERE

At the end of the day it is all about making progress in a balanced way! Try not to get bogged down and overwhelmed. Taking one step to reduce one toxin from your life is better than none. Start where you are and move forward from there.

In Wellness,

Should Armpit Detoxing Be the Next Fad?!?

DETOXING INFO Plus… Natural Deodorant Review & Detox

My top favorites AND a simple under arm detox and care routine that will boost your immune system!

But first, why consider armpit detoxing at all? Why is it INCREDIBLY important to both detox your under arm lymph nodes AND make a permanent switch to a natural and non-toxic form of under arm deodorants, like yesterday?

First you need to get to know your pits a bit… we have so many lymph nodes just under the surface of our arm pit area and these little lymph’s have the job of fighting off infections. Lymph nodes pull out toxins and secrete them out of the body. When our under arm lymph nodes are continually coated with toxins like aluminum or blocked from sweating out the toxins they can become blocked and the toxins build up.

‘The lymphatic system is one of the body’s primary tools for fighting infection. This system contains lymph fluid and lymph nodes, which occur in critical areas in the body. Cancer cells sometimes enter and build up in the lymph system.

Lymph nodes are responsible for filtering lymph fluid and detecting chemical changes that signal an infection is present. When these filter points are in the armpit, doctors call them axillary lymph nodes.

As axillary lymph nodes are near the breasts, they are often the first location to which breast cancer spreads if it moves beyond the breast tissue.

The number of axillary lymph nodes can vary from person to person, ranging from five nodes to more than 30.’ – Rachel Nall, RN, BSN, CCRN

Here are is my self-care routine to keep your under arm’s stink free while also stimulating your under arm lymph nodes to work optimally in order to increase your immune system, fight off illness and decrease the risk of cancer.

PIT-CARE & DETOX ROUTINE

#1 Go Non-Toxic – Switch to an organic, non-toxic deodorant (see my review and recommendations below)

#2 Exfoliate – A full body exfoliation is an amazing detoxer for all skin & helps with lymphatic drainage as well. Exfoliate in the shower 2-3 times per week – I like using exfoliating mits, find them HERE

#3 Dry Brush – Use a dry brush weekly to stimulate lymphatic drainage – don’t have a dry brush? Get my favorite one HERE

#4 Sweat It Out! Hit the gym and get your sweat on or sit in a steam room or dry sauna for 20-40 minutes

#5 Armpit Detox – Detoxing the lymph nodes is hugely important! I use this under arm detox with the built in roller for additional lymphatic massage, I call it Lymph Rescue and you can purchase it HERE or you can simply mix activated charcoal, bentonite clay, apple cider vinegar and coconut or Argan oil – coat your underarms with it and let it soak in for about 30-45 minute and then wipe with a moist HOT towel – be sure to use a dark towel to avoid the charcoal staining the towel.

#6 Massage – Get a lymphatic massage or try an Ayurvedic Abhyanga self-massage

#7 Switch Your Soap – Skip toxic deodorant soaps with chemicals and fragrances– Opt for organic and clean non-toxic soaps, this means you should recognize ALL the ingredients and they should be natural. Use an organic all natural non-toxic soap that does not have perfumes in it. If you like scented soaps make sure they are scented with 100% pure essential oils. You can find some good options at Whole Foods and check out the ones I use HERE or I love these ones infused with essential oils HERE

Ok, Drum roll please….

I have been testing natural deodorants for over 4 years, including homemade options. Yup, this long experiment has been a challenging one, but I feel so strongly about this that it was worth it in order to share my results with every single one of you! All in all, over the years I have tested over 100 different natural and non-toxic deodorant options. I am not going to list them all, only the winners and a review of a few popular ones on the market today.

DEODERANT REVIEW

Over the last few years I have tested and compared over 50 different types of natural, organic and non-toxic deodorants. I like to circle back around and re-test every once in a while to see if new and better cleaner options (for my body and for the environment) have been released. Here is my top reviewed deodorant products of 2019 along with the products pro’s and cons:

#1 – First Place Winner – Schmidt – Charcoal & Magnesium

In theory this one is my favorite because of all of the additional health and detox benefits that you get from the charcoal and magnesium. However, slight warning, it is a tad stickier then my #2 pick below so if slight stickiness really bugs you go with #2. This one smells great, works and helps detox you as well as give your body a much needed magnesium boost… for anyone who has ANY stress in life, this is very beneficial. You can buy it HERE

#2 – Second Place Winner – Milk & Honey – Coconut Lemongrass

Absolutely the best so far for performance. It gives dry pits and a non-sticky feeling. Excellent odor protection. Clean ingredients. Gentle on the skin. You can buy it HERE

#3 – Third Place Winner – Dottera

I absolutely love the Doterra products because of the non-toxic ingredients, ethical sourcing and plethora of research and transparency they provide on each product. The deodorants smell amazing since they are infused with high quality and locally sources essential oils. You can buy it HERE

Other deodorants tested…

Lume – Jasmine Rose

Somewhat stickier then others but worked for 24 hours and smells good! Buy it HERE

Love, Beauty & Planet – Argan Oil & Lavender

Sticky and stays sticky but works moderately. Leaves a coating on the skin – be sure to exfoliate after using this product. Buy it HERE

Crystal – unscented solid mineral stick

This is one that I REALLY wanted to work because I do not typically like stick deodorants because of the stickiness. I tried this product multiple times of a 2-year period. I kept circling back hoping it would work, it didn’t AT ALL L

Everyman Jack – Cedarwood

Do not recommend – thumbs down, to sticky and only hides the funk, aka covers it up.

The Healthy Deodorant – Vanilla Lavender (sold at Whole Foods)

Do not recommend. I SO wanted this one to be excellent, but it was less than excellent for sure. Did not keep odor away at all.

Native – Coconut & Vanilla (has some chemicals)

Moist but not sticky at first application. Nice scent but less clean ingredients than other competitors, still non-toxic. Worked somewhat well keeping odor away, however it did not stop me from sweating all day and getting my t-shirt wet. Buy it HERE

EO Organic Deodorant – French Lavender Spray

Love that it is a spray, excellent for delicate clothes that you can’t get sticky with a roll on or stick deodorant, and has a nice scent. Does not have strong coverage but works excellently if you wash your pits once and re-spray midday and after exercise. For those who hate any form of sticky or deodorant stick, this one is your winner. Buy it HERE

Nuud

Do not recommend. Sticky and did not keep odor away, so thumbs down but major points for the mindfulness to the environment!

Tips & Tricks Transitioning to Natural

Keep in mind that everyone’s body responds differently based on your unique body chemistry and Ph balance. Because of that you may have to try a few options before you find the right product and pit-care routine that works for you.

There is also a noteworthy detox period. So imagine that you have been creating layers and layers of toxins over time, these toxins will begin to release out but will take up to 1 month to full cleanse from your body. This may add to your odor. So if you think, ‘Oh these natural deodorants make me smell worse’, it’s most likely NOT the deodorant, it’s the previous gunk that is no longer being suppressed in your body finally beginning to escape.

The pit-care self-care tips I gave above will DRAMATICALLY reduce the detox time and help you pull those toxins out!

Please note: There is also a detox period so the first week or two you may need to shower more often. Stick with it, it gets better!

Copyright Dr. Rachel Dew 2019-2021. All Rights Reserved
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