The PrimaFoodie Guide to Conscious Small Brands: San Francisco Edition

Every city, large and small, boasts its fair share of sustainably-minded, local goods these days. But San Francisco takes its conscious brands to the next level. Abounding with creativity, this northern California city has long been a beacon of inspiration for makers who don’t put energy toward the cheap and quick but instead dedicate themselves to all that's slow, deliberate, and meaningful.

Speaking of slow, San Francisco and the surrounding Bay Area is, after all, the home of slow food activist and chef Alice Waters. The revered chef and restaurateur has influenced countless eco-minded food entrepreneurs with her farm-to-table approach and deep respect for regenerative farming. (In the early 1970s, Waters opened her famed restaurant Chez Panisse, with the steadfast mission of incorporating only organic and local produce into every meal it served.)

So this region, graced by Waters and countless other slow-food pioneers, is rich in innovation and curiosity. It's a place that champions local small companies that put the well-being of stakeholders first. Naturally, we were thrilled to dig deeper into the many conscious small brands that San Francisco has to offer.

Farmhouse Lab

Truly a one-of-a-kind salad dressing company that uses only a handful of local organic ingredients in their mixes. The Berry Olive and Sunny Avocado are local favorites at SF farmers’ markets.

The Nectary

This small-batch flower and plant beverage company prides itself on using plants that are naturally cross-pollinated by local bees. Located in Sebastopol, the owners frequent many of the SF farmers’ markets. Their ferments and cold-pressed juices are unparalleled.

Marigold

Floral designers Aubriana Kasper and Gena Winter founded Marigold, a stunning organic floral and gift shop, in San Francisco's Mission District in June 2018, and it has since become a household name around the city. The team is known for their whimsical, organic styles and dedication to locally grown, seasonal flowers. They also host a gift and coffee shop in their workspace, where you can sip local coffee and peruse gifts from Flamingo Estate and more.

Just Date

It’s all in the name: This SF company started off making their simple one-note product, a clean date syrup, with a minimal team. Now you can find the syrup on natural grocery story shelves across the US. 

Kalkat Fruit & Nut Co.

Head to the Fort Mason Farmers’ Market on a Sunday and you’ll find an impressive array of local nuts, dates, and other dried fruits at this bustling tent.

San Francisco Honey & Pollen Co.

A small company offering the local liquid gold of the region. In tandem with offering local honey and bee pollen, husband-and-wife team John and Christina McDonald also give workshops on the critical importance of ethical, kind beekeeping.

Lady Falcon Coffee Club

There’s a reason why we included Lady Falcon in our holiday gift guide: The coffee, which is sustainably grown and founded by female farmers, is pure, clean, and simply incredible. Plus, we love the unique vibe of the brand’s aesthetic that pays homage to the salty, foggy air of San Francisco.

Dancing Crow Wine

Low to no intervention natural Syrahs, Sauvignon Blancs, and Cabernets made with organic local grapes and no added fillers or toxins.

Winter’s Fruit Tree

SF residents flock to this stall at the farmers’ markets to source their peak fruits and vegetables, fresh eggs, handmade nut butters, and more. Family-run for several generations, Winter’s Fruit Tree owners follow sustainable and organic farming methods.

Sciabica's Olive Oil

The Sciabica Family is legendary in the Northern California food scene: Since the early 1960s, they have been growing organic olives to cold-press them into the purest olive oil—making them the oldest producer of the product in the US. While their oils and balsamic glazes are famous, this company also offers freshly made pastas, tomato sauces, olive oil almonds, and handmade skincare.

Saba Jam

Women-owned and run, Saba Jam produces small-batch handmade jams that are dense with organic Northern California fruits picked at peak season.

Dandelion Chocolate

If you’re in town and seeking a novel experience, head to the Mission District to check out this local and wildly popular chocolate company. The Dandelion team offers friendly tours and tastings to get a deeper experience of its organic, single-origin small-batch artisan chocolate. They pride themselves on building honest and fair relationships with their cocoa bean farmers, a rarity in the chocolate industry.   

Bathing Culture

It took two friends, the vibes of San Francisco, and a desire for a soap that doesn’t strip or negatively impact the earth to create this popular line of body and face oils and sustainable bath products. Free of anything toxic or artificial, these products do what they’re meant to do: gently clean, moisturize, and uplift.

Flower Head Tea

Oakland resident Karina Vlastnik is the energy behind this vibrantly packaged company that offers ethically sourced tea and chai. Inspired by the “evolving vibrations and diverse terrain of Northern California,” the tea is blended by-hand in small batches.

This Mom and Toxicology Researcher Couldn't Find Healthy Kid Snacks—So She Made Her Own

Before founding DeeBee's Organics, Dionne Laslo-Baker, PhD, was frustrated. Nearly all the snacks she found for her kids were filled with chemical ingredients. "I found it challenging to find snacks my kids could enjoy without worrying about artificial additives and flavors," she tells us. 

Like many founders, Dionne took this challenge into her own hands and created her own: DeeBee's Organics, fruit-filled freeze pops and Italian ices made of pure fruit juice and purees and zero fillers.

We caught up with Dionne, who previously worked as a toxicology researcher, to ask how we can all source clean foods and what she wants every consumer to know. 

A Conversation with Dionne Laslo-Baker, PhD

You hold a Ph.D. in maternal-fetal toxicology and worked as a toxicology researcher. What have you brought from your toxicology research to your business, DeeBee's Organics?

My research focused on the effects of chemical exposure during pregnancy on fetal development. This background gave me a deep understanding of organic and natural products science and the importance of avoiding harmful chemicals and additives. At DeeBee's Organics, I apply this knowledge to ensure that our products meet the highest safety and quality standards. 

One of the key things I learned during my education was how to find the answer to difficult questions. Using research and testing, I can separate the facts from the hype and go straight to the source of the science. 

Take us back to before you founded your business. As a mom looking for healthy snacks for your child, what concerned you most, and how did the idea to start DeeBees come about?

I was deeply concerned about the lack of healthy, additive-free snacks for children. One afternoon, while my kids and I were busy in the kitchen—one making tea and the other making popsicles—there was an argument about who Mommy should help. Amid this, my eldest shouted, "Mommy, let's make Teasicles." And there it was. That simple yet brilliant idea inspired the creation of a brand centered around delicious, real fruit-based foods and a commitment to clean ingredients. This idea evolved into our SuperFruit Freezie Pops, which are made with 100 percent fruit juice and puree. 

I also wanted to teach my kids that it's possible to align business with personal values. At DeeBee's, we are proud to be the first B Corporation on Vancouver Island, and we actively support social and environmental causes through initiatives like the DreamLauncher program. This program, which I envision as my ultimate legacy, empowers employees to drive positive change. I aim to build a business with a soul, demonstrating that success and values go hand in hand.

You've created DeeBee's to be both organic and shelf-stable. It seems so many foods today compromise quality and are laden with chemicals to be shelf-stable.  How do you maintain quality in such a giant industry?

When we included "organic" in our company name, it was because I believe it is the foundation for ensuring we always make products I would be proud to give my kids. In a time of rising costs, it is easy for competitors to compromise on organic standards. We will never stray from this commitment. This is about what we feed our kids, how we treat the planet, and how we support the farmers growing our foods. 

Taste is always the priority for our customers. Our team focuses on combining quality ingredients with delicious flavor. Having a well-developed global supply chain with strategic partners allows us to maintain this high standard.

What do you wish people knew more of when it comes to their shelf-stable snacks? 

I wish people knew more about the importance of reading ingredient labels and understanding what goes into their shelf-stable snacks. Many conventional products on store shelves are loaded with artificial additives, preservatives, and unhealthy ingredients to extend their shelf life.

Do you have tips for moms—and anyone—sourcing foods that are better for us?

We often prioritize organic fruits and vegetables, but it's equally important to consider items like freezies and fruit snacks, as they can also contain pesticides and herbicides from their ingredients. Making the right choices can sometimes be overwhelming. I have always used the Environmental Working Group's Dirty Dozen list to prioritize which fruits and vegetables to purchase as organic for maximum impact on my family. 

Lastly, how can we all advocate for more quality foods?

By committing to buying only organic, we help the farms we purchase from grow their businesses and support their workers. These farmers are the backbone of the organic food movement and need our support to flourish.

To learn more about Dionne Laslo-Baker, PhD and DeeBees Organics, visit deebeeorganics.com 

---

The PrimaFoodie Salt Guide

It's the pinch that brings out the deliciousness in a ragu, elevates a cookie to exceptional, and makes a slice of melon bright and juicy. Salt. We use it in nearly everything in the kitchen. It's easy to take this white substance for granted. It's even easier not to think about where salt comes from or the difference in texture and style. So, we break it down for you here in our Guide to Salt—plus, we add our recommendations for some of the best small-batch, conscious salt brands.

Salt 101

Salt is a mineral and an essential nutrient. Also known as sodium chloride, salt comprises roughly 60 percent chloride and 40 percent sodium.

Salt is a flavor enhancer, natural stabilizer, preservative, and binder. Various cultures have used salt for centuries to cure, enhance, blend, and bind foods. Salt helps to ward off bacteria, which is why ancient and modern cultures have used it for curing and storing.

All salt comes from saltwater, which means today, the salt we harvest and use in our food, as well as for other non-culinary uses, comes from either the ocean, saltwater bays or ponds, underground salt reserves (where there used to be oceans eons ago), or other areas where salt water has evaporated and left behind salt crystals.

How Salt Is Cultivated

Various methods of salt production exist today. The three main types include:

Mining: This uses excavation methods to extract the rock salt from underground mines (or deposits).

Evaporation: This involves evaporating the salt from seawater sourced directly from the ocean and other saltwater bodies, or natural brines, which are areas of concentrated saltwater found in ponds, lakes, or underground. Harvesters will evaporate the water, leaving behind the salt. This method varies and uses different sources of heat. For instance, Bryon Duty, founder of Pacific Flake Sea Salt, uses a fire evaporation method, which begins with raw seawater, which he then filters into holding tanks and boils to kill off bacteria and create a concentrated brine.

Natural Solar: The sun aids in this process, which involves the natural evaporation of saltwater as it moves through various bodies of water. The solar method only happens in warm and hot climates where rainfall is less than evaporation.

The Different Types of Salt

There are three main types of salt for cooking and eating: table, kosher, and sea salt. The differences are in how the salt was harvested and its grain size. Here's a closer look at each, plus additional types.

Kosher Salt
A small-grain common salt, kosher salt has become the go-to for pinching, sprinkling, and overall cooking. The Kosher salt also comes from the history of the Jewish process of koshering meat, but not all kosher salt today is, indeed, kosher. "The rules here are very loose," warns Duty. 

The texture and grain size of kosher salt make it an excellent cooking source because it absorbs easily.

Table Salt
This is the ubiquitous small-grain, heavily processed, highly refined salt found on diner tables throughout the country. Most table salt is cheap, iodized, and pumped with anticaking agents to prevent clumps. Given its high processing and small grains, a small pinch of table salt goes a long way, which is why chefs generally avoid it.

Duty also adds that table salt is cheap because it's a common byproduct of oil extraction. "When searching for oil deposits in the ground, the first clues of oil are high-saline water or brine wells," he says. "This brine deposit sits on top of the oil and is mixed in as it gets deeper. They pump the oil out, which comes with all the brine."

Sea Salt
Salt labeled "sea salt" is supposed to be the salt that has been naturally left behind by an active ocean or another body of seawater and then collected. Therefore, it is not rock salt that has been mined from a deposit. We say "supposed to" here because many companies coyly market their salt as sea salt, so it's best to aim for sea salt from an honest company.

There are various types of sea salt, ranging from large-flaked, geo-shaped salt to expensive versions from France that include super fine-grain "sel gris" (also known as Celtic salt) and rounded "fleur de sel." These types of sea salt are expensive and best used as a finishing salt rather than in cooking.

Rock Salt
This is salt mined from underground deposits, which have formed giant "rocks" that are ground into small grains. One of the most popular types of rock salt today is Pink Himalayan salt, which comes from mines in the Punjab region of Pakistan. Duty warns us that Pink Himalayan and other rock salts have been found to have traces of diesel from the excavation process. (Reports of the conditions in some rock mines are concerning. NPR offers an in-depth report on Pakistani rock salt mines.)

PrimaFoodie-Approved Salt

The wide variety of culinary salts today can be overwhelming. Many companies also slap their salts with marketing jargon, add unnecessary additives, and use poor practices that impact workers and the environment. We love the following for their purity, flavor, and brand ethics.

Maldon Sea Salt

A fantastic finishing salt hand-harvested in Maldon, England.

Pacific Flake Sea Salt

Founder Bryon Duty cultivated his salt by hand, straight from the ocean waters of Northern California.

Jacobsen Kosher Salt

This Oregon-based company sources and cultivates its salts locally in the Pacific Northwest, following ethical practices.

Murray River Salt

This Australian-based company produces salt from ancient aquifers in the Murray Darling basin in South Australia, but it is available in the US in some specialty stores.

Syracuse Salt Company

The father-daughter team behind this brand cultivates their salt from a brine well deep underground, south of Syracuse, New York. It's crisp and clean and perfect for finishing salads and topping fresh fruit. 

Tyson’s Actions Impact All of Us. Here’s What to Know

Giant food corporations that put profits over human health have a staggering negative effect on our well-being, as proven by the link between consuming ultra-processed foods and disease. Earlier this month, news broke that proved how deep these impacts run: Tyson Foods, the largest producer of poultry and meat in the United States, has been releasing massive amounts of water pollutants from its plants into local rivers and ponds.

On April 30, the Union of Concerned Scientists released a report detailing how Tyson-owned slaughterhouses and processing plants dumped 371.72 million pounds of pollutants into waterways throughout the country from 2018 to 2022. The states hit the hardest were Missouri, Nebraska, and Illinois. (A reported 11 million pounds of pollutants were dumped in Nebraskan waterways alone.) The chicken behemoth knowingly led pipelines filled with waste that included 138.07 million pounds of chlorides, 82.51 million pounds of dissolved solids, and 40.26 million pounds of sulfates, which had high levels of nitrogen and phosphorus, into waterways.

Before we continue, let's consider this for a second: This means ponds, rivers, streams, and lakes where people swim and cities draw water have been doused with gross, toxic waste.  

To create their report, the scientists at the Union of Concerned Scientists used publicly available data from the Environmental Protection Agency to estimate the quantity and distribution. The results are horrifying, and the researchers believe the problem doesn't stop at their report.

"Because discharges directly from meat processing plants are only a fraction of the meat processing industry's overall water pollution, our analysis is likely a drastic underestimation of Tyson's true environmental impact," write the researchers in the analysis.

Tyson's actions put us all in harm's way. The chemicals released in its wastewater are known to feed algal blooms that exacerbate human respiratory conditions, harm fish, and create more noxious chemicals. Some communities are at greater risk than others. "This pollution creates additional burdens on traditionally marginalized communities living in close proximity to these facilities," write the scientists. "In 2021, the EPA conducted an environmental justice screening of the meat and poultry product industry and found that almost 75 percent of these water-polluting facilities are located within one mile of communities that are disproportionately impacted by economic, health, and/or environmental burdens."

In the US, chicken is huge, and Tyson is colossal. Americans eat more chicken than anywhere else, with Tyson selling more than $13 billion worth of chickens each year. Their facilities have been reported to be cramped for the animals and the human workers, creating a superspreader situation for bacteria and disease. (In 2020, Tyson made headlines for its plants being rife with workers who tested positive for COVID.)

So, what does this all mean? It's a testament to why it's critical to divest from giant food corporations like Tyson, which do not care about human, animal, or environmental health. And even if you don’t eat chicken or meat, it’s critical to be vocal. Let’s all open our wallets (and mouths) for the smaller farmers who are concerned—and let's keep asking questions. The health of ourselves and our families depends on it. 

Chris Carter on Whole Animal Butchery, Meat Industry Loopholes, and Why “Pasture-Raised” Is Essential

When you know the story behind something, you enjoy it more, says Chris Carter, the co-founder of Porter Road, an ethical butcher based in Nashville. “It becomes an experience when you know the background." For Carter, a storied chef passionate about local ingredients, the history behind the meats he sells is as important as the product. 

He and his business partner, James Peisker, met while working in the kitchen of one of Nashville's most prominent restaurants. As Carter says, they 'hit it off' and shared the same values for whole foods and ethical farming. Quickly after meeting, they decided to start a catering business together. It took off, but Carter says there was a giant pain point: Finding local meat from animals humanely raised fully on pasture with no antibiotics or hormones was nearly impossible. 

"We would find farmers that were doing things that we consider the right way, and we'd fall in love with them, their families, the way they cared for the land, the way they care for their animals, and the quality of their product, but the only option would be to buy it frozen and often poorly butchered," says Carter. "We just knew there had to be a better way."

That better way resulted in Porter Road, which has gained a wildly popular following due to its kind, ethical, and genuinely sustainable approach to butchery. Nichole sat with Carter to learn more about what makes Carter and Peisker's approach unique from conventional methods. Here are four points from their conversation illuminating what exactly is ethical butchery and what we should be asking about our meat.

#1: The Merits of Whole Animal Butchery 

Most large-scale meat factories employ a type of butchery that requires an assembly-line style that thrives off of underpaid workers and only uses parts of the animal, resulting in often unethical working conditions and wasted meat. Carter and Peisker run a "whole animal butchery," meaning that they buy the entire animal from an ethical farmer, "not just the strips and tenderloins and rib eyes," adds Carter. Whole butchery is done by hand and uses the entire animal, leaving nothing to waste. "It was about supporting that agriculture by buying the whole animal, buying it at a higher price, a premium over the market, and supporting that farmer."

#2: The Multilayers and Misunderstandings of the Conventional Meat Industry 

It's common knowledge that the conventional meat industry is rife with animal mistreatment and runs on the focus to make a profit. But many of us do not know that there are copious layers to the industry, from where the animal is first born to where it gets shipped to be fattened to where it gets slaughtered. According to Carter, most meat animals in the US start in ethical environments, meaning they're raised on pasture and not in confinement. Things change, however, when they reach a yearling weight. "Because farmers don't have a lucrative outlet through which they can sell those animals," Carter says. So, to make money, the farmers must sell the yearlings off into the commodity industry, which is fickle and fluctuates according to the industry demand. From there, the animals get moved around to feedlots and packing houses, where they fall victim to confinement, illness, and abuse.

On the contrary, Carter and Peisker work directly with the farmers so that the animals have an ethical life and don't go from place to place. "We step in before those animals go to a sell barn or brokers at that yearling weight. We step into that operation with that farmer and say, 'Keep these animals on your pasture, raise them naturally, give them this non-GMO feed […] let them grow to a full harvest weight."

#3: Why Pasture-Raised Beef Is Essential

Many meat companies use loopholes and jargon to make their meat seem more ethical than it is. The one modifier Carter says he and Peisker stand by is "pasture-raised." This means that the animals are raised 100 percent on pasture. "Getting the animal a natural habitat in which it lives its life" is important, he continues. Beef marketed as "grass-fed" can still mean the animal lives in confinement but was fed grass. We "chose pasture-raised as the term that we wanted to hang our hat on because there are no loopholes. The animals have access to their natural environment and live there their entire lives. It's not that it's shipped somewhere else and fed a feed that allows you to put a claim on a package."  

#4: When In Doubt, Go Visit the Farm

"We are a meat company that wants you to know how the sausage is made," says Carter. He implores people to call Porter Road or ask any butchery or farmer about their practices. It’s a positive sign when the farmers are transparent, open, and invite you to their farm. "We own a butcher shop where people would come in the door and say, 'How can you charge so much for meat?’ And my answer is the same: How could [others] charge so little?’” says Carter. “It is the price of real food. We are very proud of our processes and very transparent." 

We pulled this wisdom from Nichole's original conversation with Chris Carter on "The PrimaFoodie Podcast." You can listen to their entire conversation here. 

The PrimaFoodie Guide to Local and Conscious Brands: Missoula Edition

Missoula is as much a home to the journalism student as it is to the local farmer, to the artist as it is to the beekeeper, and to the athlete as it is to the entrepreneur. This southwest Montana city of nearly 80,000 is a place where the rugged wilds of the West share space with university professors and modern creatives. Small but mighty, it's a growing metropolis under some of the country's biggest skies. 

Missoula is also a place where local, conscious, health-forward companies are providing some of the best in the nation for organic foods, beverages, and more. Here’s our PrimaFoodie take on a handful of the many offerings to consider in this great town, as well as a few just south in the Bitterroot Valley. Each one is bettering the food system in its own way.

The Good Food Store

All of us on the PrimaFoodie team have been to our share of local markets selling organic produce and foods. Hands down, a store that's won our respect is The Good Food Store. For 50 years, this independent grocery store has been selling Missoulians near and far local organic fruits and vegetables, coffee, tea, herbs, grains, and more. The staff is friendly, the bulk section is impressive, and the prepared foods are all made in-house. 

Harlequin Produce 

Harlequin Produce, an organic fruits and vegetable company, is in Arlee, just north of Missoula. The farmers and cultivators here practice a method of tillage (preparing the land for crops) that is minimally invasive so it honors the earth. You can find their produce in local CSA deliveries, The Good Food Store, the Missoula Farmers' Market, and more. 

Lifeline Farms

About 25 minutes south of Missoula, you'll run into the small town of Victor, the home of Lifeline Farm. A family-run business of organic farmers, Lifeline offers organic dairy and meat products, from fresh cheese to handmade sausages. Everything is made from the family's grass-fed animals on their farm up the road.  

Clark Fork Organics

Free-roaming chickens, tons of fresh vegetables, and sustainable practices—these are just a few things that sum up Clark Fork Organics, another small but powerful family-run farm that serves fresh produce, herbs, and more to Missoual and surrounding towns. 

Wurster Brothers Honey

We included this family-operated honey business in our PrimaFoodie Guide to Honey, and we keep coming back for more. They practice sustainable beekeeping methods to harvest pure, unadulterated, raw honey with zero additives. 

Meadowsweet Herbs 

This woman-owned apothecary is reason alone to visit Missoula—it's that good. Run by trained herbalists, Meadowsweet Herbs offers an impressive bounty of sustainable, organic dried herbs, roots, tinctures, teas, and personal care items. The team here is so knowledgeable. Have sore muscles? Headaches? Shingles? They'll direct you to one of their in-house concoctions or make one bespoke.

Frank’s Little Farm

We discovered Frank's Little Farm at the Missoula Farmers’ Market last summer. Named in homage to Montana worker's rights revolutionary Frank Little, this all-organic farm is owned and run by a family in town.   Owners Prairie and Sean offer fresh produce via CSA boxes and farmers' market stands. 

Buck N Dave’s Eggs

We love fresh eggs here at PrimaFoodie, and only aim to eat those from conscious farmers. Buck N Dave's, named after the two owners (who are rodeo stars) lets their hens roam freely on their farm located in Corvallis, south of Missoula. Their eggs are free of antibiotics and hormones.

Nourishing Cultures

Heath, the founder of the kombucha company Nourishing Cultures, creates his fermented beverages using 100 percent organic teas, flowers, berries, and vegetables. Even better, most of what he uses comes from another local Montana food purveyor. 

Winter Kissed Farm

A common issue for Montana is that it sees a shortage of fresh produce in the winter. (This is a problem for many states that face elements such as dry air and snow.) To counter this, the farmers at Winter Kissed Farms follow “Kaizen,” a Japanese method that focuses on the constant improvement of practices. They grow their crops in the winter with row covers and have successfully worked to acclimate their produce plants to cold temperatures.

Just Released: The Most Impactful Guide to Living Healthier

The Environmental Working Group has released its 2024 Shopper's Guide to Pesticides in Produce, and we're reading it with appreciative eyes. This guide, which the EWG has been releasing annually since 2004, includes the 'Dirty Dozen' list, which identifies the 12 fresh fruits and vegetables with the most pesticides, and the 'Clean Fifteen' list, which outlines the top 15 pieces of fresh produce with the lowest pesticide residues. Researchers tested 47,510 samples from 46 different fruits and vegetables.

These two straightforward lists provide barometers for understanding what fruits and veggies have the lowest and highest levels of unhealthy pesticide residue. If your budget allows, always aim to buy organic versions of the items on the Dirty Dozen, such as strawberries and spinach, as the non-organic options on this list are always heavily laden with pesticides.

The issue of pesticide residue is serious. This year, researchers at the EWG determined that 75 percent of all the conventional (non-organic) fresh produce they sampled had residues of potentially harmful, toxic pesticides. This year's alarming news includes the "skyrocketed" amount of pesticide residue on pears, the widespread residue found on peaches, and traces of acephate or methamidophos, two insecticides linked to developing nervous system harm, on green beans.

Below, we've outlined the 'Clean Fifteen' and 'Dirty Dozen' lists. To stay healthy and informed, choose organic options whenever possible, shop locally at your farmers' markets, support small, responsible farmers, and know your ingredients. A better food supply system starts with each of us.

EWG 2024 'Dirty Dozen'
1. Strawberries
2. Spinach
3. Kale, collard, and mustard greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

EWG 2024 'Clean Fifteen'
1. Avocados
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet peas
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet Potatoes
15. Carrots

Head over to the EWG for the downloadable versions of these lists.

Edible or Harmful? Here’s the Latest on Harmful Chemicals to Watch Out For and How to Eat Healthier

Over the past several months, two pieces of news have underscored just how shockingly unregulated our food system is: microplastics found in our food and a toxic pesticide present in human urine. Below is the deeper scoop, the potential health dangers of each, and how to keep yourself safe.  

Microplastics

Earlier this year, researchers at the University of Toronto and Ocean Conservancy announced that they found microplastic particles in nearly 90 percent of food samples they tested. The researchers, who published their findings in the journal Environmental Pollution, drew samples from 16 types of edible protein, including chicken, tofu, fish, plant-based meat alternatives, and beef. This news has stirred major concern and adds to the unnerving fact that there are microplastics in animal digestive systems, "This is a startling reminder of just how prolific plastic pollution has become—humans live on land, and yet seafood samples are just as likely to be contaminated with plastics as are terrestrial derived proteins," said Dr. Britta Baechler, Associate Director of Plastics Science at Ocean Conservancy and a co-author of the study. "And there's no escaping them no matter what you eat, it seems. The plastic pollution crisis is impacting all of us, and we need to take action to address its many forms."

What to Do:

We see how jarring this news is, but we do believe there is hope. We can escape microplastics by avoiding processed and ultra-processed meats, including alternative meat burgers, chicken nuggets, and frozen meat products. Aim to only consume organic, grass-fed, humanely raised meats and organic, sustainably caught seafood.  

Chlormequat

In a new EWG peer-reviewed study, researchers found chlormequat in the urine of 80 percent of the tested people. Furthermore, the EWG found it in Cheerios, granola, and other processed grain products. This is horrifying. 

So what is chlormequat? It's a good question because this substance shouldn't be part of our daily conversation. Chlormequat is a widely used pesticide. Registered as a plant growth regulator, the FDA deems it a "tool to help increase crop yield" for its ability to control the size of plants by blocking natural growth stimulants. This, in turn, makes it easier for farmers to harvest certain crops, mainly monocrops like wheat, barley, and oats. But if this pesticide can block plants' growth, just think about what it can do to us. Researchers have found chlormequat to potentially harm the reproductive system, reduce fertility, and disrupt embryonic growth. 

What to Do:

Chlormequat is popping up in our snacks, breads, and kids' cereals. This is yet another reason to avoid processed grain products from mass-produced food chains. The chances of chlormequat having a presence in these products (which also contain loads of sugar and other additives) are high. Buy grain products from small farmers who are transparent and clearly state they use organic, sustainable methods to grow and cultivate their crops.

The bottom line is we can never—ever!—assume that the FDA has our backs and the food that lands on market shelves is good for us. We must vet our foods, continue to educate ourselves, and support the farmers and cultivators who produce clean foods. 

This discernment is necessary if you cook your food at home, order take-out, or eat at a restaurant. (The US Census Bureau has reported a consistent increase in Americans spending money on take-out and dining out over the last several years.) The same scrutiny must happen for our children’s food at school. Ask questions about the sourcing. 

By taking these actions, we set new standards for what's safe and honor our collective health. 

4 Practices for Deeper Meaning, Vitality, and Balance

Hilda Labrada Gore has single-handedly expanded how we view taking a positive and proactive approach to our health. The renowned explorer and wellness enthusiast, known as ‘Holistic Hilda,’ travels the world searching for meaning and ancient wellness practices. She meets with indigenous people and learns their ageless wisdom, uncovering ancestral health traditions and practices. “I’m in the field, baby!” she says with her trademark smile. “I’m out there asking questions.”

But it’s not just Hilda’s insatiable (and humble) approach to evolution that intrigues us, but her ability to synthesize information and deliver it to her droves of followers so that it’s accessible. She does so on her podcast ‘Wise Traditions’ and her popular YouTube Channel with a rare blend of fun and reverence.  

Nichole recently chatted with Hilda on ‘The PrimaFoodie Podcast’ and gleaned some of her vast knowledge. Here, we share four simple yet expansive practices Hilda has learned to help us live more aligned with our higher selves. As Hilda says, her goal is not to compartmentalize wellness or live off the grid but rather to weave in healthy moments throughout her days—and she hopes she can help others do the same. “I like the idea of helping people come home to themselves and the integrity of their whole lives.”

Holistic Hilda’s 4 Practices for Deeper Meaning, Vitality, and Balance 

#1: Lean into your breath. 

Expanding our capacity for wellness and learning can happen in small steps. Hilda looks to the power of her breath by weaving in moments of breathwork into her day-to-day life, a practice she says is accessible and simple, so much so that she does it in her car on her way to and from work. 

Try the four-seven-eight breathing technique she loves:

1. Inhale for four breaths.

2. Hold for seven breaths.

3. Exhale for eight breaths.

Hilda loves to practice this while listening to soothing music to calm her nervous system and get into a restorative space. Plus, it’s easy for all of us who seem to be perpetually on the go. “Take advantage of the time you are sitting still, like the car,” she says. “Instead of getting aggravated by the tail lights, I’m breathing while listening to classical music.”

#2: Listen to your intuition.

Hilda learned the ancient custom of dadirri on a trip to Australia where she met with Aboriginal peoples. They taught her about their respect for the land around them and their practice of tapping deep inside themselves to unearth the spring of knowledge within. 

Such a practice is something we all can do, believes Hilda. “We need to take time to be still in our busy lives, and that might help us return to living lives of integrity,” she says, adding that we have a choice every day to be still and listen to what’s around us. 

#3: Break patterns! Do something different. 

It’s easy to say and life-stretching to do: incorporating new experiences, places, and things in life. This practice is essential for Hilda. “This is why I jump into ice holes,” she laughs. “But I’m trying to do something unusual because what does it do? It wakes me up on every level, in every cell in my body.”

Hilda recognizes that going out of our schedules and comfort zones is challenging and can be quite convenient. But that is often the reason to do it. She uses a trip she took to Mongolia as an example. When the trip opportunity came to her, Hilda had an important event on her schedule during the exact dates. There was no room in her calendar to go to Asia, she admits thinking. That’s when she used a technique she learned from author Lorie Ladd: She pictured herself in both outcomes, going on the trip and attending the event she had on her schedule. “I pictured the no. It felt comfortable, and it felt good,” she says. “Then I pictured Mongolia, and I felt like a tiny little speck of sand amidst the giant cosmos. I pictured myself learning. And I’d just felt like I would be so small there, and the world is so big, and I’d be exploring cultures, traditions, and food that I’d never explored before. So it had to be a heck yes.”

The takeaway is to stretch ourselves, go for the ‘heck yes,’ and lean into the unfamiliar, even if it’s inconvenient or scary because that is where actual growth happens. 

#4: Eat from the land. 

“When I was in Australia, an aboriginal woman told me, ‘This is our grocery store,’ and she was pointing to the land,” recalls Hilda. “She said this is where our people would get food.” 

We’ve lost touch with the berries and herbs around us, believes Hilda. We source our foods in plastic wraps and pull manufactured products from shelves. This is why it’s critical to understand better where our foods come from and to tap into local foods when possible. “Eat fewer foods that have labels and packages and more single-ingredient foods,” she says. “It’s so satisfying, and! I don’t have to read any ingredient labels and see if there are any things on there I cannot pronounce.” 

So whenever possible, choose foods that come as nature intended. As Hilda says, “They will bless your body, strengthen you, and give you energy and vitality.”

To glean more of Hilda's learnings, listen to her full conversation with Nichole on 'The PrimaFoodie Podcast.'

Photo by Tania Teschke

Unsure If a Food Is Processed? Here Are 5 Questions to Ask

Our food system makes avoiding processed and ultra-processed foods a challenge. These foods are everywhere, blanketed with beautiful boxes laced with savvy marketing jargon. So many edible things touted as healthy, from “low-fat” snacks to “made-with-natural-ingredients” bars, sound like they are good for us when, in reality, they’re a mix of sugars, modified starches, additives, and other industrialized ingredients. Manufacturers design these foods to be alluring and crave-worthy, tricking us into eating more and more.

The most significant defense against this is to arm ourselves with knowledge. Our ‘PrimaFoodie Processed Food Checklist’ offers five simple questions to ask to help decipher if a food is ultra-processed and potentially quite harmful. 

Consider these questions a helpful playbook in your conscious eating journey. 

#1: Is It Packaged?

This is a low bar but a solid place to start. Any food that comes in a box, tin, wrapped in plastic, or any other covering is likely processed. So let this be your first place to pause—and from there, you can dig into the ingredients. As Nichole says, “The best option is no packaging at all.”

#2: Does It Have More than a Handful of Ingredients?

Turn the package over and let your eyes fall directly on the ingredient label. Are there more than four or five ingredients? If so, this is a red flag. One step further, does the ingredients list read like a chemical experiment with hard-to-pronounce additives? Aim to opt for foods with very few ingredients and ensure you know what each one is. 

For instance, when picking up a granola package, avoid the version with ‘oats, sugar, palmitate, riboflavin, BHT, pyridoxine hydrochloride’ and opt for the version that contains ‘oats, maple syrup, raisins, cinnamon, and sea salt.’

#3: Is It a Shortcut Food?

We’re all busy. But that doesn’t merit the need for foods that claim to be “quick,” “instant,” or “easy.” These are alluring words in our jam-packed worlds, but they might as well say “packed with bad stuff.” Any foods that tout swiftness, like instant lasagna noodles or quick oatmeal, denote additional processing. 

Instead of quick and easy packaged foods, make simple, nourishing meals in your kitchen. Some of our favorite PrimaFoodie recipes take less time to make than watching an episode of The Crown, and they’re packed with vitamins, minerals, and healthy proteins. 

#4: Are There Added Sugars or Fake Sweeteners?

There’s sugar called ‘sugar,’ which negatively impacts our metabolic system. Then there’s sugar disguised as fructose, corn syrup, malt syrup, beet sugar, and other sweeteners. These highly processed forms of sugar often go unnoticed and heavily consumed—and they are terrible for our health. The same goes for artificial sweeteners like saccharin and aspartame. Avoid these and aim for products sweetened with better alternatives, such as pure maple syrup, coconut nectar, dates, and honey. And be discerning if a food even needs sweetening. We’re always shocked how many jarred pasta sauces and breads contain sugar.

Also, be wary of any words that end in “ose,” such as fructose, glucose, dextrose, or maltose. These are more forms of manipulated, highly processed sugar. 

#5: Does It Make Promises?

Walk down the grocery store aisles, and you’ll be bombarded with packages exclaiming all the great things this food or that food will do. 

• There are probiotic sodas that claim to bolster gut health—but they’re filled with sugar and coloring. 

• There are “all-natural” chicken fingers—but they really come from factory-farmed chickens pumped with antibiotics. 

• There are “natural” kids' granola bars—but they’re addled with modified wheat, preservatives, and sweeteners.

We could go on and on. Whenever a food makes a promise or claim, step away. 

These five questions are a powerful start. Once you get in the groove of pausing and inspecting food, you’ll be more inclined to think about how it will impact you and your family’s health. 

For further reading, check out our PrimaFoodie Guides to Buying Eggs and Meat andMeat and PoultryPoultry. 

California Banned this Food Additive—but It's Still Lurking. Here's What to Know

Last fall, we came across two pieces of food news that made us fist pump the air. First, in October, California banned brominated vegetable oil (BVO)—along with red dye no. 3, propylparaben, and potassium bromate from use in foods and beverages. A month later, the Food and Drug Administration proposed to make BVO illegal in food on a national scale. 

These two headlines are a giant necessary step. BVO has always been bad news. And it has a storied past. 

A common food additive made of vegetable oil modified with bromine, BVO has been used since 1958 to stabilize citrus (and other fruit) flavoring oils in sodas, candies, and foods. (The additive lends a cloudy-like look to sodas.) The FDA initially gave it a GRAS status, generally recognized as safe (a modifier that sends chills up our spines). People successfully rallied to revoke this status in 1970 due to the spreading knowledge (and likely intuition of health-conscious people) that BVO may harm our health. So, what did the FDA do? It stated the BVO can be used but only in specific limited doses. (This means nothing because even if a drink company puts a specified limited amount of BVO in a drink, it still adds a toxic chemical to its product. Not to mention, people who consume more than one BVO-containing drink put themselves at risk of the cumulative effects that come from imbibing this chemical over and over.)

So, since 1958, BVO has been swimming in all its “generally recognized as safe” glory and filling the bellies of kids and adults. Meanwhile, more and more research has revealed its ugly impact, stating it causes headaches, skin irritation, and harm to the nervous system. “The risks of BVO have been known for decades,” the EWG reported in 2021. “A 1980s study showed that rats that consumed BVO up to 2 percent of their diet showed significant reproductive harm. An earlier study showed that rats that consumed diets containing brominated corn, cottonseed, olive, or sesame oil showed changes to the heart and liver. And in one instance, a man who consumed eight liters of Ruby Red Squirt daily for several months developed tender nodules on his hands and fingers.”

Some manufacturers have stepped up and (claim to have) removed BVO from their products, including PepsiCo. Still, the EWG states it is present in smaller soda brands and generic brands, such as Great Value products. (We’ll add here that the EU and Japan ban BVO for use in food.) 

All these gross, unnerving facts make the news of California banning it and the FDA proposing to ban it even more critical. But the catch? The California BVO ban won’t go into effect until 2027 as part of the California Food Safety Act. And the FDA news is merely a proposal. Nothing is set in stone, yet. Which means BVO continues to lurk in our food and drinks. It continues to harm our kids and wreak havoc on our nervous systems. So we must keep being vigilant, aware, and proactive by doing the following:

• Reading labels (watch out for brominated vegetable oil and any other artificial additives)

• Educating our friends and family about BVO

• Fighting back with our wallets by not purchasing from companies that do use BVO

• Calling your local and state Congresspeople to fight to have your state ban BVO (New York is another state setting a great example)

• Choosing fresh, unprocessed foods and beverages as much as possible. 

We won’t stop until BVO is history. We hope you join us in the fight. 

The PrimaFoodie Podcast Season 2

The PrimaFoodie Podcast is back. We are so excited to share life-changing wisdom about our health and what we eat (and undoubtedly infuriate the giant corporate food companies along the way). 

This season, Nichole goes deep with more of the world's brightest advocates for clean eating and holistic wellness. They move past the trends and hype to get to the good stuff: the real foods, practices, and truths that have the most beneficial impact on our well-being. Nichole speaks with an iconoclastic researcher who travels the world to ask healers from varied cultures about how they stay vibrant. She asks a leading gastroenterologist about the 'silent fire' that drives widespread disease and illness. She talks with a farmer growing heirloom food about the beauty, joy, and nutrition found in thoughtfully grown ancient foods. And this is just a sampling. 

These talks are riveting and educational—but they're so much more. Opening up and discussing how and what we eat, along with the ways we care for our minds and bodies, is the most important thing we can do. Owning our autonomy in the face of an unjust food system and corrupt food corporations and lobbyists is how we democratize wellness. Research from early this year shows that people still lack access to fresh foods—and this is 2023! Some of the boundaries are financial; others are educational. One survey shows only 25 percent of people read food labels before making an in-person purchase. More than 21 percent say they cut back on buying healthier foods. 

This all needs to change. At PrimaFoodie, our dream is for 100 percent of people to have immediate access to pure, healthy food and the desire to parse every ingredient before they buy something. 

We're working to make wellness synonymous with equality and equity, starting with making healthy, delicious, clean eating accessible—because feeling good comes from the inside out. What we put in and on our bodies has the most profound impact on how we move through this life. 

Let's keep fighting for the good stuff. Thanks for being on this trek with us.   

The halloween swaps we’re making this year

It's Halloween 2023, and we are thrilled to say we've finally reached a time where cleaned-up candy is moving in the right direction: Chocolate made of ethically and organically sourced cocoa. Lollipops tinted with natural turmeric over toxic coloring. Gummies sweetened with real fruit juice. We're thanking the cleaner food stars. Even the Halloween costume accessories that lurked toxins for years (we see you face paint!) are on offer with gentler ingredients. 

Whether you're new to the Trick-or-Treating circuit or a veteran, the following are our favorites for letting the little ones indulge for a bit. Of course, these aren’t perfect, but we feel good that the awareness is growing, and greater options are becoming more mainstream.

HALLOWEEN CANDY:

SmartSweets Gummy Bears and Gummy Worms

Cocomels

UNREAL Candy

That’s It Fruit Bars (100% fruit)

Yumi Bars

Maple Candy

ACCESSORIES:

Mineral Based Face Paint

DIY Washable and Non-Toxic Fake Blood:

Organic Cotton Kids Costumes:

Organic Cotton Scrunchies:

Organic Cotton Halloween Socks:

BPA Free Slap Bracelets:

Made in USA Non-Toxic Halloween Pencils:

Trick or Treat Bags:

Lab-Grown Chicken Is Legal—and It’s Coming to Restaurants. Here’s What to Know

In June, United States regulators approved the sale of chicken meat made from animal cells for human consumption. The decision was history-making, positioning the U.S. as the second country in the world (after Singapore) to allow lab-grown meat, also known as cultivated meat, to land on our plates. It's a dizzying change that opens a new food frontier. That’s why staying informed and vigilant is essential. 

Lab Grown Chicken: What Is It?

Scientists have been working on cultivating meat in labs since the early 1990s, but only in the last decade have they made significant headway. (A wildly expensive "burger" made of lab-grown beef tissue made headlines in 2013 when someone consumed it at a press conference in London.) They use extracted cells from an animal's body and multiply them to produce a substance that mirrors the flesh of that animal—chicken cells in this recent approval. 

The USDA has given clearance to two companies, Good Meat and Upside Foods, to sell their cultivated lab-grown chicken to restaurants and elsewhere for consumer consumption. Both Good Meat and Upside Foods laud their products for resembling the taste and texture of real chicken. 

Why Is Lab-Grown Meat on the Market?

As with any new product, there are skeptics and advocates. Those in favor of lab-grown meat say it is a substantial stride in the movement toward reducing the greenhouse gas emissions linked to the poultry and meat industry and reducing the widespread cruelty toward animals raised for food. Uma Valeti, the chief executive of Upside Foods, told various media outlets that its mission is to provide an ethical meat option. "It's a giant step towards a more sustainable future–one that preserves choice and life," said Valeti in a mass statement. "We are excited to launch with our signature, whole-textured Upside chicken and can't wait for consumers to taste the future." 

Those against lab-grown meat have stated concerns over whether the meat will, in fact, offer any reduction in energy- and environment-depleting resources that will better the environment. There are also giant questions highlighting health and nutrition concerns and whether lab-grown meat is actually meat or an edible substance created by scientists.

When Will We See Lab-Grown Meat?

Experts in the food industry say it may take more than a year or two to see lab-grown meat on the shelves in grocery stores. Still, it could find its way into restaurants way sooner. Various media have reported that Bar Crenn, an upscale restaurant in San Francisco, will soon serve Upside Food's "chicken,” weaving it into its dishes. What is chilling, in truth, is that there are no rules mandating that restaurants disclose whether the chicken they use is lab-grown.

The PrimaFoodie Take on Lab-Grown Meat

Like everything else food-related, we are concerned about transparency. We have a right to know everything about the chicken (and any food) we consume: whether it was raised ethically and organically, injected with antibiotics, laced with chemicals, and (now) created in a lab by people in white coats. 

Asking questions is the most critical step to staying informed about our food. When ordering or buying chicken, consider the following:

• Ask the server or restaurant owner where they source the chicken for their dishes. You can be as specific as to ask if the chicken is organically or conventionally raised or lab-grown. Still, it is critical to note again: Restaurants do not have to disclose where they get their meat or if their meat is lab-grown. 

• Ask the vendors at the farmers market if they grow their chickens, and if so, what practices they follow. 

• Read your labels closely. The USDA's rules around lab-grown labeling are in the works, although both Good Meat and Upside Foods have stated they will label their products as "cell-cultivated" meat. 

By asking these questions, you'll be empowered to make the best decision for you and your family as to whether a food is healthy for you. 

We'll be asking these questions non-stop—and when we come across lab-grown meat, we'll politely decline to save room for the real and organic chicken. 

“Good Food Makes Your Life Better”—Chef Andreas Niewerth on How to Eat More Healthily

We all deserve to know what is in our food. Yet, learning all the ingredients on our plates takes a lot of work in the United States. Companies are stealthy, adding chemicals, fillers, coloring, enhancers, and so much more. And consumers often have zero clue.

Chef Andreas Niewerth knows this unfortunate truth well. The holistic nutritionist, trained chef, and chef instructor was born in Germany and has worked around Europe and the globe advocating for clean, nutrient-dense foods. After learning about the power of real food while working in his family's restaurants and establishing one of the first organic catering companies in Germany, Chef Andreas received his holistic nutritionist certification when his eldest son was diagnosed with allergies and rheumatoid arthritis. 

Today, Chef Andreas lives in California with his family, where he grows his food, offers his services as a private chef and teacher, and holds farm-to-table pop-up events. He's an educator and inspiration when it comes to really paying attention to what we eat. And given that he is German, he's also a human magnifying glass revealing the American food system's cryptic and often harmful tactics. As these three facts show, it can be critical to pause and look at how we've been conditioned to eat in the US and ask: Is there a better way?

There is, says Chef Andreas. It starts with transparency, asking questions, and eating real food from the earth. "If you put good food in your body right away, you will spend less money on doctor bills," he says. "Good food makes your life better."

#1: Europe educates kids about natural foods. America does not.

Like European nations, America must educate people about food and personal nutrition. "In Germany, they want you to be a healthy individual. They train you [as early as] in Kindergarten. Go away from the hamburger and eat more fresh vegetables," says Chef Andreas. Of course, occasionally allowing kids to eat something like a hamburger or ice cream is okay. But Chef Andreas stresses how Europe educates kids about the importance of consistently eating whole, real foods first and foremost.

#2: Food transparency reigns in Europe.

"In Europe, French fries have three ingredients: potatoes, salt, and fat," says Chef Andreas. The whole ingredients make up the food. Yet, in the US, it is quite different. "French fries have 17 ingredients— stabilizers, more taste enhancers, more additives that are different chemicals that make you want to eat more." He adds, "So it's really an unhealthy french fry here."

#3: Eat better quality food—and less food overall. 

Chef Andreas says there is way too much food waste in the US. Plus, American portion sizes are significantly larger than in Europe. He says a critical key is to eat high-quality food, which tends to be much more expensive in the US but with lower portion sizes. "I tell people, 'Cut the steak a little bit smaller. Instead of 10 ounces, eat only six ounces, and make sure those six ounces are high-quality, organic, grass-fed, and from your farmer next door," he says. "Don't buy the commercial stuff."

To learn more from Chef Andreas, listen to his entire conversation with Nichole on ‘The PrimaFoodie Podcast.’

3 Food Values We Live By

Eating well is complex. It is a subjective journey informed by culture, familial history, and dietary needs. What one person deems a healthy, balanced diet may radically differ from someone else's choices. 

In considering this nuance, one thing stands factual no matter where we come from or how we eat: Our food choices directly impact our health and well-being. Too many people, particularly those of us in America, are steeped in a society that normalizes eating ultra-processed foods filled with sugars, hydrogenated oils, colorings, and other chemical additives. It can be hard to see how harmful these edible substances are because they physically surround us—in our schools, markets, restaurants, offices, places of entertainment, and more. Supermarket shelves overflow with products wrapped in packaging covered with untruthful yet alluring marketing words such as "natural" and "healthy." Mass food producers hire lobbyists to push legislative agendas that work for company profits and against our well-being. 

Foods that are cancer-causing, endocrine-disrupting, and soil-toxifying have no business in our grocery markets. Many people deny that ultra-processed food is detrimental, which is understandable because our society has us believe otherwise. But we must peel back these layers, piece by piece, to continue to see the need to be vigilant about our food. We have more control over our health than we often allow ourselves to see—and it starts with how and what we eat.

As we continue to build this community around nourishing ourselves and building a better food system, we never want to proselytize or judge anyone's choices. Nutrition is personal. It's more than following a strict plan, measuring intake, or counting carbs or calories. Nourishing ourselves well includes enjoying our food, feeling good about our choices and food sources, and taking care of our bodies in ways beyond vitamins and minerals.

Staying atop of all this can be overwhelming. We know. This is why we believe it's helpful (and freeing) to follow pillars—or values—that act as guides. When we identify the things that are most important to our food choices and health, it allows us the capacity to take better care of ourselves. Values also help us continue to advocate for a better food system. 

We often hear things from readers and the general public, such as: What are the best ways to eat healthier? Where do I start? How do I make better choices? The following three pillars is where we always start:

#1: Avoid Ultra-Processed Foods

We live by this value: Rid ultra-processed foods from your diet. These include foods made of substances extracted from foods containing additives, colorings, preservatives, and fillers. Common examples of highly processed or ultra-processed foods include soda, package snacks (crackers and cookies), chips, fast food, mass-produced bread, and frozen meals.  

Famed food journalist Michael Pollan says to "eat food" rather than highly processed concoctions. "These days this is easier said than done, especially when seventeen thousand new products show up in the supermarket each year, all vying for your food dollar," Pollan writes. "Today much of the challenge of eating well comes down to choosing real food and avoiding these industrial novelties." So, to follow Pollan, avoid ultra-processed foods and eat true, whole foods. 

And if you second-guess yourself about what real food is, listen to your instincts. A food is likely ultra-processed if it comes in a package of some sort, has an unnatural texture or color, and/or has a long ingredients list. Marion Nestle recently pointed out that research shows most people do know the processing levels of foods. So again, listen to your gut.

#2: Eat Local

Eating produce and meat from your region means consuming foods with higher nutrition (compared to store-bought items sourced from far away) and a lower carbon footprint. Local foods are also tastier and always in season. Shop at your local farmers' markets for your meals and snacks whenever possible. In doing this, you'll be eating real whole foods—and the benefits are endless. 

#3: Enjoy Your Food

How we eat, as well as with whom, is as important as what we eat. Research shows that we make over 200 food decisions daily. When we overlook these choices or act on autopilot, we miss out on the pleasure of eating. We also tend to overeat or eat less healthily.  

Pay attention. Create rituals around your meals. Enjoy cooking. Take your time. Make eating a memorable and happy event. Whether eating alone or with a crowd, plate your food, sit down, turn off distractions, and indulge in every bite. This will bring your mind to what you're eating. When joy, pleasure, and nutrition intersect, we're more likely to stick to eating habits that nourish us.

Again, eating well is personal. Only you know what's best for your body. Aim to educate yourself about the foods and what's in them. Support local farmers, eat mindfully, up your vegetable intake, avoid ultra-processed goods, and always stay hydrated with ample water. These pillars will allow you to nourish your body and mind best–no matter what that looks like for you.

What Is processed food, really?

It’s common knowledge to know that ultra-processed foods are bad for your body and brain. Yet still, our culture is steeped with meals, markets, and festivities featuring ultra-processed treats, meats, and the like, making it seem impossible to avoid these food-like substances. Just walking into a grocery store is a game of self-defense if you veer beyond the produce section. 

But just how unhealthy are they for you? We’re here to spread the (dark) truth. Ultra-processed foods are that bad. Here’s what the latest research shows.

The Latest on Ultra-Processed Food

British researchers and doctors from the College of London’s School of Public Health recently reported study findings that show a greater consumption of ultra-processed foods may be linked to cancer, even cancer-related death. 

Health experts looked at the diets of more than 200,000 adults, all middle-aged, for more than a decade. They accessed the participants’ risks of developing cancers of any kind, paying close attention to 34 different types of cancer. Their findings are sobering: The greater the consumption of ultra-processed foods, the risk of developing cancers, particularly brain and ovarian cancer, goes up. This showed in the individual numbers. For every 10 percent increase in ultra-processed food someone ate, there showed to be a 2 percent increase in cancer and a nearly 20 percent increase in ovarian cancer in women. 

The researchers also found that with every 10 percent increase, there was a 6 percent increase in cancer-related death. 

What Are Processed and Ultra-Processed Food?

Before we dig deeper, let’s look at what the culprit actually is. Ultra-processed foods are manufactured food products and drinks made from substances extracted from foods. They contain high amounts of additives, such as colorings, fats, sugars, emulsifiers, salts, and preservatives. (When Michael Pollan famously coined the term “edible food-like substances” he was referring to ultra-processed foods.) Sadly, there are countless examples, but a few common ones include soda, deli meats, fast food, packaged cookies, salty snacks, and bread, and frozen meals. 

One step below this are processed foods (take out the ultra), which are raw foods that have undergone any processing, such as milling, cutting, heating, pasteurizing, cooking, dehydrating, and packaging. The amount of processing varies per item, with some foods considered to be minimally processed. 

Finally, unprocessed foods are what we call whole foods. These are natural foods still in their natural, unadulterated state. 

Processed Foods: A Pandemic

As grave as these findings are, they’re another layer to the cacophony of examples showing just how bad many foods out there really are. In 2015, for example, the World Health Organization called processed meats carcinogenic to humans. This was a rallying cry to the world to not eat this stuff. 

Even more concerning is the fact that more and more people are eating processed food. Several years ago, researchers at NYU assessed the diets of more than 40,000 American adults over the course of 18 years. The findings showed a 53 percent increase in the amount of ultra-processed foods they ate. 

Add to the above examples the cruel fact that giant corporations are using the savviest marketing tactics to lure you in and get you hooked on these food-like substances. 

Our Food Future

We’re the first to admit that it can be nearly impossible to never eat processed foods. But we’re advocating for what’s possible. And this means avoiding ultra-processed foods at all costs. You control what you put in your body—not giant companies or big pharma. So if anything, we hope the above alarming news—which is another research win from Europe—is a spotlight on just how critical food is to our well-being. 

Parker Brook said it best on The PrimaFoodie Podcast: “Each one of us has the power to decide what our food future is.” We hold the capability, capacity, and gumption to make better decisions for ourselves and our families—today and tomorrow.  

Primafavorites Fall 2023: great greens, sex for good health, and food truths

Whether it’s discovering a new inclusive cookbook author or reaching for our tried-and-true clean products, we’re always seeking inspiring brands, projects, and people that make life more beautiful. Here’s a look at what we’re currently coveting, exploring, trying, and genuinely enjoying at PrimaFoodie.

PrimaFavorites: Autumn 2023 Edition

maui nui venison

“Peter Attia has been endorsing this for some time, which is why it originally caught my attention. This is wild harvested axis deer meat from Maui, sourced from a company that follows strict land stewardship practices. I had the tenderloin and it was, well, like a well-prepared tenderloin. There were no gristly bits; only tender, flavorful bites.” —Nichole

Stur Drinks

“Stur drinks are similar to other brands, like Mio or Crystal light, that flavor water except they do not use artificial or chemical sweeteners or any food coloring, such as Yellow Lake 5, Blue 1, Red 40, etc. I love how they’re in partnership with the Thrist Project, so for every order they donate one year of clean drinking water to a person in need. I struggle with drinking enough water throughout the day, and I have found these helpful in enhancing my intake. Plus, there are a ton of different flavors!” —Bonnie

“Smartless”

“Everything these guys say is funny. When I listen to this podcast, I’m always laughing out loud—which can be very awkward depending on where you are, and I love it! There doesn’t always need to be a point or a moral. They’re three friends—Will Arnett, Sean Hayes, and Jason Bateman—who shoot the breeze and lovingly having a go at each other. They also happen to interview some incredible guests. Oh and starting with Will Ferrell is never a bad idea.” —Nichole

laird superfood prebiotic daily greens

“I have tried nearly every chlorophyll-based alkalizing green powder I can get my hands on, and every one leaves some sort of chalky residue. That is, until I discovered this one, which recently came out. Made of adaptogenics, organic vegetables, and a bounty of mineral-rich algae, it’s a drinkable and actually enjoyable way to start my day. I feel good getting a perfect dose of pre and probiotics, vitamins, and aminos early in the morning” —Stacey

“How to Have Better Sex”

“Dr. Emily Morse, the revered sex expert and author, talks candidly on this episode of “The Mind Pump Podcast.” I took away so many great nuggets from her interview. Every woman and man should listen to this for their health.” —Nichole

Dr. Bronner’s Magic All-One Chocolate

“I’ve enjoyed every flavor but the coconut dark chocolate my current favorite—same for our entire household. It’s delicious and happens to be one of the cleanest and most sustainable chocolates I’ve found on the market.” —Nichole

“Your Genes May Influence What You Like to Eat”

“Scientific American consistently published the most riveting—and astonishing—articles on modern-day science and health. This piece explores how our genetics play a key role in why each of us likes certain foods and dislikes others. But what is additionally interesting is the role genetics has not only on our diet choice but on how our brain pathways respond to various foods and nutrients.” —Stacey

Poisoned: The Dirty Truth about Your Food

“Netflix’s new documentary dives into the history of food regulation and food borne illness. It sheds light on the sense of urgency about food regulations and reveals the frustrations between the USDA (what regulates meat, poultry, and eggs) and the FDA (which regulates all food involved in interstate commerce). Not only does the documentary reveal the current issues we face in the American food system, but it also highlights horrific details about food borne illness through providing examples of how meat transports throughout the food system from farming to end up on restaurant tables.” —Bonnie

Live to 100: Secrets of the Blue Zones

“Author Dan Buettner, the journalist behind the acclaimed book Blue Zones, takes us around the world in this documentary. I’ve read a lot about blue zones over the years. I was intrigued by the new perspective the filmmakers are taking in this film, which focuses on the unique communities around the globe where people live long, healthy lives. It’s not just eating the right combination of native Mediterranean ingredients. It’s lifestyle and it’s things we can work into our own lives, sometimes easily, sometimes with a little work. This offers an accessible exploration into how we can live longer lives of higher quality.” —Nichole

to Dye For: How toxic fashion is making us sick and how we can fight back by Alden Wicker

“We recently explored Alden Wicker’s thoroughly reported book, which takes an aggressive look at the fast fashion industry and its impact on our health and planet. It truly is a critical read for everyone.” —Stacey

Is Our Clothing Making Us Sick? Here’s What One Journalist Wants Us to Know

"Even the largest, most affordable drugstore brands are now reformulating their beauty and cleaning products to be safer. And you can find organic milk at conventional grocery stores, too. Yet fashion, a $2.5 trillion global industry, has somehow completely evaded the same scrutiny."

These words by journalist and author Alden Wicker in her new book To Dye For: How Toxic Fashion Is Making Us Sick—and How We Can Fight Back hit a grave and critical chord. Clothing manufacturers are lacing the items we put on our bodies with horrendous chemicals. Take formaldehyde, a severe and ubiquitous preservative and fertilizer linked to cancer. A study sampling a variety of dyed garments published in the journal Toxic found formaldehyde in:

• 22 percent of the tested cotton garments

• 14 percent of synthetic material garments

• 47 percent of cotton-synthetic garments 

Unbeknownst to us, chemicals are everywhere in our daily clothes—and it could be harming us. 

This fact underscores Wicker's intention in her book. Chemicals, such as formaldehyde, go totally unregulated in the clothing industry. Manufacturers can spray whatever they choose to up an item’s performance, say to prevent wrinkles or to make them waterproof, without scrutiny. It's bizarre, especially as Wicker points out that we have ingredient lists for our foods and personal care items—much of which continues to contain harmful ingredients—yet there is no transparency labeling for a t-shirt or pair of pants colored with dyes made of fossil fuels.

Wicker, who has covered the topics of sustainability and ethical fashion for years (she's the founder of EcoCult, a site that takes an in-depth look at the fast fashion world), began investigating chemicals in fashion several years ago. Her interest was piqued when Delta flight attendants began complaining they were getting sick after wearing new uniforms provided to them by the company. The attendants reported breaking out in rashes. Some even complained of breathing issues. 

That story led Wicker to investigate the unregulated use of potentially harmful chemicals. She spent more than two years studying clothing chemicals and our health. She interviewed a wide array of people who were impacted by the issue, including consumers and garment factory workers. Her research and reporting revealed just how many of us are unaware of the fact that our clothing has the potential to make us sick. 

In an interview for 'Fresh Air,' Wicker told Tanya Mosley, "This is a conversation I've had over and over and over again over the past few years where people say, I've never heard about this before, and then I start to tell them about some things, and they go, oh, yeah. You know what? You're right. I do get a rash when I wear things like this […]."

Wicker's book is stunning in its breadth of information and it's also a rallying cry. We must continue to investigate what goes in and on our bodies, challenge toxic measures taken by corporate giants, and fight for transparency and truth. 

To learn more about Alden Wicker and to order her book To Dye For, visit aldenwicker.com.

What We All Must Know about Our Drinking Water

The news headlines about our drinking water are horrifying: 

• “Forever chemicals spike” (The Denver Post)

• “Water restrictions drag on” (USA Today)

• “Community members share concerns about possible water pollutants (WEAU TV)

Even more disturbing: These stories revealing the contaminants lurking in our water are the ones making the news. We do not hear about the hundreds upon hundreds of small-town water issues not reported. According to Erin Brockovich, the renowned public health advocate, environmental activist, and author, at least 1500 boil water advisories occur every month across the US. Those circumstances may not make headlines, but they make countless residents sick. 

So why is our drinking water in the US in such dire straits? And what do we need to know? Here are the four biggest concerns:

#1: Old infrastructure

Most water and sewer pipes in the United States date back 45 to 150 years. They’re rusty, old, made of crumbling materials, and rife with issues. This infrastructure is in dire need of replacement because of corrosion, but doing so is extremely expensive. Many municipalities lack the funds in their budgets to invest in updated infrastructure. 

#2: Toxic pipe materials

In 1986, US Congress banned the use of lead in water pipes. Still, many pipes in existence before the ban remain— up to 10 million, according to the EPA. Lead from these pipes leak into the water, which we then consume. Research shows that lead stays in the body, leading to grave health impacts. (Earlier this July, the York City Coalition to End Lead Poisoning published their report “No Excuses, NYC: Replace Lead Drinking Water Pipes Now,” revealing that 21 percent of NYC residents may be drinking water from lead pipes. And in California, daycare centers show high amounts of lead consumption linked to water.)

Additionally, plastic is a cause of concern. While non-lead pipes are often made of steel or iron, more municipalities are updating their infrastructure to plastic. This gives us chills. 

#3: Forever chemicals

Common everyday products, from cookware to containers to personal care products, comprise PFAS and PFOA, which are highly toxic fluorinated chemicals. Deemed “forever chemicals,” these chemicals “build up in our bodies and never break down in the environment,” reports the Environmental Working Group. “Very small doses of PFAS have been linked to cancer, reproductive and immune system harm, and other diseases.” PFA are some of the most concerning emerging contaminants impacting our water today. 

#4: Bacteria and microorganisms

Pathogenic bacteria (such as E. coli), microbes, and viruses are commonly present in water, as most of our drinking water comes from surface waters that can be polluted. To thwart these bacteria and viruses' health risks, municipalities add chlorine to the water. The issue is that when chlorine combines with organic materials, such as dirt, it sometimes creates disinfection byproducts, such as Trihalomethanes (THM). These byproducts pose significant health risks when consumed. 

What can we do?

This is a giant concern, and it can be overwhelming. But like any issue, we can do the most good by educating ourselves, talking about it, and taking small action. Here are a few things you can do today to fight for cleaner water:

• Please read about the state of our water system. Let’s educate ourselves as much as possible. Erin Brockovich’s ‘The Brockovich Report’ is an excellent place to start. 

• Talk about this— with your family, friends, and neighbors.

• Communicate with your local government. Attend a city council meeting and ask questions about the state of your town or city’s pipes and the budget for improvements.

• Be mindful of the water you drink. Stay up-to-date on boil water advisories in your area. 

• Filter your water before drinking it. This can help to remove harmful impurities and contaminants. We love Waterdrop and LARQ.