The PrimaFoodie 2023 Conscious Holiday Gift Guide

We admit: When it comes to vetting products, we are tough. We research and try the heck out of something to ensure that it: 1.) amplifies our lives 2.) is ethically and sustainably made, and 3.) delivers on quality. This is a tall order, but one we love—especially this time of year, when we provide our favorites to you.

Our 2023 Gift Guide selects are nothing short of the best. Like in years past, you'll find a little of everything, from products to foods to services. Each is packed with intention (and nutrition, for some) and will undoubtedly please those you love—including yourself. Happy conscious gifting!

Wentworth Personalized Puzzle

We love these wooden puzzles. They don't fray at the edges and last forever. They are crazy complex and very satisfying. Such a great family gift.—Nichole

We are Amma Nursing Cover

This cocoon is simple, stylish, and easy to wash. Great for the nursing mama in your life. —Adrienne

Maria Mayer Feng Books

Truly so beautiful and memorable. This company turns your photos and mementos into beautiful book keepsakes. —Nichole

French Bloom Organic Sparkling Non-Wine

Because there is always a reason to say cheers—with or without the alcohol. I love that these varieties are organic and truly taste like French bubbly. —Stacey

Williams Sonoma Air Fryer

The options are endless with an air fryer. The best part? There's no oil needed to make foods satisfyingly crispy. —Adrienne

Flamingo Estate Holiday Bonbon Chocolate Box

Little works of art that are so decadent and delicious. —Nichole

Purely Elizabeth Grain-Free Coconut Cashew Keto Granola

The only commercial granola I buy. Perfect for a stocking stuffer. —Nichole

Alignment Alchemy Pillow Mist

Pure, clean, and relaxing, this light mist is the perfect treat for the person in your life who's yearning for deep rest. —Stacey

Flamingo Estate Jasmine Rose Bath Set

It is impossible to choose from the entire Flamingo Estate collection, as everything is stunning. This floral bath set is sweet and heady with a hint of pink peppercorn. —Nichole

Kibou Vegan Leather Bag

This sleek fanny pack doubles as my chic diaper bag. It's compact, has a pocket that keeps wipes wet for seven days, and a credit card pocket. —Adrienne

The Book of Sichuan Chili Crisp 

Jing Gao is a brilliant founder and chef who single-handedly educates the Western world about the nuanced, elevated, and incredibly complex realm of Chinese cuisine. —Stacey

Beth Blends Grain-free Flour Blend

A staple for the conscious home cook. —Nichole

Scandinavian Glass Tea Set

A statement piece meant for everyday use. —Nichole

Nipaqui Zero Waste Kit

People always ask me where I get my silicone reusable snack bags. This kit will get your friends started on a journey to a healthier planet. —Adrienne

Tuscan Cooking Class

I don't know a better way to say 'I love you' than with a cooking glass in an old-world villa outside of Florence. —Stacey

Parsley Health Membership

A generous-yet-important present that everyone deserves. Parsley is a membership program that offers 10 clinician appointments with a functional medicine doctor and 10 health coaching sessions when you sign up. This would be the gift that continues to give. —Adrienne

Casa Zuma Wood Cheese Board

Whoever receives a beautiful board like this will use it repeatedly. —Nichole

Jonathan Adler Salt and Pepper Servers

These can double as ring holders while you're cooking! —Adrienne 

How the Fresh Approach Mobile Farmers' Market Is Making Local Organic Foods More Accessible

There is a food crisis in America. In 2020, the USDA estimates more than 38 million people lived in households that were food insecure, meaning they lacked consistent access to nourishing foods. As the pandemic has caused jobs to be lost and precarity to become a greater reality for more and more people, lines to soup kitchens and food banks have swelled over the last year and a half, covering miles of ground as more than 60 million individuals sought the assistance of free or reduced food programs. Across the country cities are teeming with contrasts: On one corner of a neighborhood, a farmers’ market abounds with shoppers who can afford to buy fresh produce. On the other corner, a mother struggles to keep her children fed. (And many Americans with a need for food assistance do not qualify for federal programs, such as SNAP.)

These grave facts sit in juxtaposition to the harsh realities on the other end of the US food spectrum: Nearly 40 percent of our food supply gets wasted, meaning sustenance that could have nourished people instead rots in landfills. In addition to the severe issues, swaths of the US are defined as food deserts, areas where residents have very few, or sometimes no, access to affordable, fresh, nutrient-dense foods. “Disproportionately found in high-poverty areas, food deserts create extra, everyday hurdles that can make it harder for kids, families, and communities to grow healthy and strong,” states the Annie E. Casey Foundation.

As a media and educational platform that explores food and how it impacts our lives, we cannot look away from this reality. We have an obligation to fight this. To do our part. In this light, we will be amplifying the voices and endeavors of those who are on the front lines working to eradicate the existence of food insecurity and hunger. There is serious work being done to build larger awareness around the gaps in the food system, all led by steadfast workers that stem from various walks spanning various industries, from the restaurant world to the nonprofit sector. In our new series, Prima for Good, we’ll be spotlighting organizations and individuals doing just this. Up first: The Fresh Approach Mobile Farmers’ Market, which you can learn about below.

Our conversations around food need to expand. It is imperative we recognize that with every recipe created, every restaurant visited, and every farmers’ market shopped there are people lacking equity and access to the most basic human right. We hope this series helps to build stronger awareness and understanding of the fight we must fight until every person has unobstructed, life-long access to fresh food.

Prima for Good Spotlight: Fresh Approach Mobile Farmers’ Market

Thirteen years ago, the Pacific Coast Farmers’ Market Association founded Fresh Approach, a non-profit dedicated to bridging the gap between access to fresh farmers’ market offerings and low-income customers across the Bay Area of California. Over the years, Fresh Approach’s programs have evolved in various areas, including community gardening and urban agriculture; nutrition education; and fresh food access—which includes their Mobile Farmers’ Market program, an endeavor they started in 2013.

The Mobile Farmers’ Market concept is simple and positive: Take the freshest, seasonally picked produce grown by local farmers and bring it to nearby communities (mainly those that are low income and lacking access to fresh foods) at affordable prices—with a 50 percent discount offered to those who qualify for federal assistance benefits (or who identify as needing the benefit). A pint of organic locally picked strawberries, for instance, goes for $1.50.  “Every week, we’re providing really high-quality, California grown produce that’s better than anything nearby,” Fresh Approach food access program director Andy Ollove tells us.

When we spoke with Ollove, he told us about the plight of too many people across the US not having access—either financial, geographical, or both—to fresh produce. He says the concept of putting nourishment on wheels to bridge the gap is one he’s seeing have a continued promise. “In the last few years, the mobile farmers’ market model has been quite successful and replicated around the country,” he says. “We are actually working on beginning coalitions around mobile farmers market groups in California and have other partners nationally.”

But like any non-profit proves, the mobile farmers’ market project—albeit promising and positive—is not a sustainable business model and therefore requires grant-funding and activist minds to keep it running. While the federal program has been helpful for shoppers on CalFresh, California’s food stamp program, Ollove says those programs only help about 30 percent of the Fresh Approach Mobile Farmers’ Market shoppers. This requires Fresh Approach to continuously fundraise to be able to subsidize the remaining 70 percent of its customers who need food or financial assistance.  

Considering this, Ollove says shopping locally at your farmers’ market and finding those who are “facilitating the connections between the local farmers and the low-income populations'' is a critical way to support the efforts of nonprofits focused on food equity. “There are groups like us scattered in every city in the country, at least small and mid-size cities,” says Ollove. “There all in the same ecosystem of improving the food system toward access.”

To learn more about Fresh Approach and their Mobile Farmers’ Market, as well as ways to support their work, visit freshapproach.org.

10-Minute Bliss, an Eye-Opening Documentary, and More PrimaFavorites

We’re always looking to inspiring brands, services, projects, and changemakers that make life more beautiful. Here’s a look at what’s educating and intriguing us this fall.

(And if you love what you find here, be sure to check out all of our PrimaFavorites—and more!—in the newly opened PrimaShop.)

PrimaFavorites Autumn 2021 Edition

Green Chef

“I recently subscribed to a weekly meal-kit home delivery. As someone new to home cooking, I find the recipes easy to follow, especially because some items are already proportioned. This makes cooking less intimidating and decidedly more enjoyable for a beginner like me.” —Emila Akrapovic, Associate Marketing Project Manager

Balmuda Toaster

“A game-changer. This toaster uses steam technology to create the perfect flavor, texture, and aroma for every type of bread. The science is in the use of steam, which heats more rapidly than air and locks in the bread’s inner moisture, leaving the surface toasted to a golden brown finish with a moist inside. It has five specific modes to cater to whatever you are toasting or baking. The result is breads and pastries that smell, taste, and feel like they’re fresh out of the oven.” —Nichole Perkins, Founder and CEO

Wilding Gua Sha

“Lately, I’ve really been into Gua Sha, a traditional Chinese beauty technique. I use the Wilding Empress stone to give myself a 10-minute mini facial. It boosts circulation, helps with lymphatic drainage, and even de-puffs swollen eyes. It’s a wonderful way to slow down and sneak in some relaxation and self-care time.” —Adrienne Levy, Creative Director

‘The Next Thing You Eat’ on HULU"

“In this brilliant documentary series, David Chang, the lauded chef and revolutionary behind the Momofuku restaurant group, is looking ahead at what our experience with our food, as well as the means of how it’s made, will be like in the future. In the first episode, Chang explores how our food gets into our homes, be it by automated robots in Hollywood or via dabbawala, a cyclist-run delivery service in India. He takes a close look at automation and the role machines—both large and small—will have on our food system at large. This is merely the surface of what Chang explores and I can’t wait to see what else he reveals. I’m grateful for how both fascinated and uncomfortable I felt watching this. Chang is asking the questions about our global corporate food system that need to be asked.” —Stacey Lindsay, Editorial Director 

Radical Candor by Kim Scott

“This book is a must-read read for all CEOs, execs, and bosses—women and men alike. Kim Scott covers personal relationships, gender, politics, and much more. Her message—to care deeply and challenge directly—is so relevant.” —Nichole Perkins

P.F. Candle Co.

“I love P.F. Candle Co.’s candles, especially their Los Angeles scent which is not too overpowering. Their candles are 100 percent soy wax based, paraben-free, and phthalate-free—and I love how they also donate a portion of their profits to charities.” —Emila Akrapovic

10-Inch Dutch Oven

“This is a true one-pot pot. Right now I’m making vegetable noodle soup in it: Sear your meat, sauté your vegetables, pour the bone broth over it. Bon appétit.” —Nichole Perkins

Faherty Paloma Duster

“I use this sweater as a lounge robe around the house and with a simple jeans and t-shirt around town.  It is so warm and cozy. Although I live in LA, it has a very Aspen vibe to it, which makes me feel like I’m in the mountains.” —Adrienne Levy

Levels Blood Glucose Monitor

“The most interesting things I’m learning from this monitor are: How many different foods cause a blood sugar spike for me. (And wow, portion size really does matter!) What stress does to blood sugar. And the impact of movement, like walking after carb-heavy meals, cannot be underestimated.” —Nichole Perkins

Here’s Why a CSA Can Change Your Kitchen Game

The main appeal of a CSA box delivery is straightforward: Each week, a bounty of fruits and vegetables (and often meats and eggs) arrives at your door. They’re fresh. They’re local. They’re in season. What’s not to love?

But take a closer look, and the benefits of joining a CSA—which stands for Community Supported Agriculture—greatly exceed mere convenience. This box of goods cultivated by a local farm provides another way to support conscious small producers and ensure the freshest produce lands in your kitchen. Simply put, it can be a game-changer.  

The 5 Upsides to a CSA Box

#1: Local Farmer Support

We think of a CSA as the delivered version of the farmers’ market. The fruits and veggies that land here are local and  from smaller farmers within your region. This proximity eradicates the middle players, which means the profits go into the farmers’ pockets. Signing up for a CSA box will open up your knowledge of local farms in your area.

#2: Fresh and Seasonal Produce

A CSA’s fruits and vegetables come from local farmers, not from across state or nation lines.  This means everything in terms of freshness because the produce is plucked at peak ripeness, not weeks prior to make up for long ship and grocery store display times. It also ensures the bounty you get is always in-season.

#3: Endless Surprises and Discoveries

The seasonality of a CSA box is like an evolving game of guess-the-vegetable. Aside from the consistent produce stalwarts, like squashes in fall and stone fruits in summer, you never totally know what you’re going to get each week—which is part of the fun. This mystery is also a way to discover heirloom varieties and relatively unknown and obscure produce that rarely (if ever) makes it to the grocery store shelves. (Note: Some farmers are getting more active on Instagram, thus updating their CSA box devotees on what produce to expect that week.)

#4: Meal-Time Inspiration

We admit: The unknown aspect may be a bit daunting, particularly if you don’t know how to cook a certain vegetable. But rather than thinking that you must create an entire meal out of a rutabaga, think more in terms of additions and swaps. A few PrimaFoodie favorite for unique veggies includes: making fresh “noodles” from celeriac root to pair with your favorite sauce; lightly steaming kohlrabi and topping with ghee and sea salt to go with a main protein; and adding any starchy vegetable to a purée to top a turkey leg. (If you’re seeking more ideas, send us a note on Instagram!)

Getting Started

Every farm operates its CSA program uniquely, meaning the offerings, schedule, costs, and delivery methods will vary. To ensure you find a CSA box that fits what you’re looking for, consider the following

• Do some sleuthing—this can mean asking friends or inquiring with farmers at the farmers’ market—to catch wind of available and respected CSA box delivery options near you. LocalHarvest.org is an excellent online directory for finding nearby CSA farmers. Simply input your zip code to their directory to find local options near you.

• Inquire—just like you’re at the farmers’ market. Before opting into a CSA delivery, make sure the farm is aligned with your values. Don’t be shy about calling, emailing, or sending a message via social media to ask about their farming methods and how they treat their animals. Some farms also let you opt in for one box before committing to something regular.  

The PrimaFoodie Guide to Conscious Small Brands: Boston Edition

If you’re not from or familiar with Boston, this city will surprise you. It’s a metropolis small in geographical size (the city and surrounding region is about 90 square miles) yet abundant in ideas that shift the world. Some of the world’s greatest think tanks and universities call this New England town home, as do thousands of careerists from all fields.

But what adds such a layer of surprise to this city is its humility. Boston doesn’t brag (except when it comes to sports) but it certainly produces. Artists, athletes, entrepreneurs, blue-collar employees, white-collar employees, advocates, and activists all lend a vibrance that makes this city one of the most productive and unique. Here you’ll find a consistent swell of small-scale conscious entrepreneurs, innovative (and inclusive) food producers, organic farmers, and dedicated artisans creating goods that are clean, sustainable, and nourishing. Our round-up here highlights just a few of our PrimaFoodie-approved favorites.

Boston Honey Company

As its name suggests, Boston Honey Company produces small-batch, local honey from established apiaries across Massachusetts. The bees are allowed to openly pollinate, thus resulting in various multi-flower varieties of the sweet sap. Everything is kept raw and unfiltered, from the hive to the jar, and is available at local New England markets and farm stands.   

Copicut Farms

If you were to visit this Dartmouth, Massachusetts farm you’d be greeted by hens freely roaming the property and cows grazing in acres of emerald grass. Everything from Copicut, from the pasture-raised meats and poultry to the organic vegetables, is grown, cultivated, and processed on the farm.  The family uses no pesticides on its grasses and offers certified organic CSA boxes for local delivery.

C&C Lobsters and Fish

Maine may get all the praise when it comes to East Coast lobsters, but the waters bordering Massachusetts easily rival in quality. This small family-run fishery has been sustainably catching local lobsters since 1982. Everything is sold the day of its catch, offering local citizens and restaurateurs some of the freshest fish and lobsters in New England.

Sweetness Foods

Will Hansen, the founder of this small frozen treat company, has brought the humble sweet potato to new heights. After facing health and weight issues, he went on a quest to clean up his diet and eat only real whole foods. This included hand-creating this creamy frozen dessert made with whipped sweet potatoes, maple syrup, chia seeds, grapeseed oil, and fresh fruit, spices, and nuts.

Riddle Brook Farm

Tucked in the Blackstone River Valley, a lush region that runs through southern Massachusetts and northern Rhode Island, is Riddle Brook Farm: a quaint family-owned and run farm specializing in pasture-raised eggs, flowers, and gourmet oyster mushrooms. Their offerings, which are all humanely sourced and raised, are available at Boston farmers’ markets and local CSA boxes.

Follain

Nearly a decade ago, Tara Foley set out to change the beauty world by educating consumers about the need for more transparency when it comes to personal care products. So she opened Follain in Beacon Hill, a tiny apothecary that stocks 100 percent clean beauty, personal, and home products—and people came in droves. Today Foley has several Follain locations, as well as her own skincare line named after her boutiques.

Soluna Garden Farm

Just north of Boston, Soluna Garden Farm grows seasonal organic herbs and flowers, most of which is then incorporated into their natural vinegars, spice blends, and herbal teas. They make their specialty products at Food Evolution, a shared women-owned collective kitchen that focuses on food system education.

Langwater Farm

Langwater is another stunning family-owned farm in Massachusetts that produces organically grown (and some heirloom) vegetables and fruits that are on offer via CSA boxes and at Boston farmers’ markets. The family also puts their more than 80 acres to community use by offering seasonal public vegetable picking and a pumpkin patch every fall.

For further exploring, read our PrimaFoodie Guides to Austin and Portland.

From Ice Plunges to Dream Readings: What We Learned from our HEAL with PrimaFoodie Summer Health Summit

At the risk of sounding cliché, it feels like just yesterday when we were producing our first virtual summit. Our small-but-mighty team (we’re looking at you Adrienne and Emila!) had boots on the literal and digital ground, booking talent and recording workshops, while Nichole was juggling interviews, partnerships, and all the like. There were moments where an hour felt elastic as we stretched it to fit in all there was to plan.

Now here we are, on the other side of the launch of the HEAL with PrimaFoodie Virtual Health Summit, feeling revitalized and empowered. This project was a lesson in gumption and kismet, and a reminder that when we follow our guts, and keep them healthy, great lessons unfold. We’re grateful to each of you who joined.

There were giant takeaways from this premiere event that amplified our minds, bodies, and souls.

• For our mental wellness, we learned how to break free from toxic thoughts from Keren Eldad. We found essential time management skills for moving through our weeks with joy from Margot Janks. We benefited from a practice to help us tap into a “deeply respectful motivation” to be present from Elena Brower.

• For our physical wellness, Dr. Jacklyn Tolentino informed us on symptoms of blood sugar and hormonal issues. Jennifer Ragazzo revealed exactly why a damaged gut impacts our entire bodily system (including our skin and emotions). Hilda Labrada Gore gave us one of the most impactful home tools to boost our energy, mood, and glow. (The effect it had on Adrienne and Emila was instant proof!)

• For our emotional and spiritual wellness, Jennifer Swartley gave us the wisdom to acknowledge and breathe through burnout. Sarah Chavez and Marina Mizruh illustrated why creating inviting, warm, personal interiors can have immediate effects on how we feel. And R.A. Leslie walked us through a journaling practice to help us “critically think” about our lives.

Of course, these learnings are only a hint at all we covered and the amazing talent that took part. We also got cooking and baking in the kitchen, conversing about how we need to support regenerative agriculture, and the fascinating reasons behind why eating more nutrient-dense foods is an act of environmental activism. 

At the end of it all, we felt lighter and more positively charged than we ever have. We’re fueled to do this again. Stay tuned for more HEAL with PrimaFoodie summits in-the-works—and let us know if there’s anything you wish to learn about in the future.  

Our sincere thanks to each of our talented experts for their contributions: Britta Plug, Dr. Robin Currey, Jennifer Swartley, Farmer Lee Jones, Amanda Ramirez, Margaret Floyd Barry, Jennifer Ragazzo, Leah Ann Bolen, Barbara Stamis, Dr. Jaclyn Tolentino, Michael Mansour, Laurel Gallucci, Seonagh Kummer, Elena Brower, Margot Janks, Jayne Williams, Sarah Chavez and Marina Mizruh, Belinda McCall, R.A. Leslie, Hilda Labrada Gore, Monica Ford, Keren Eldad, Abigail Wald, and Hitha Palepu,

3 Ways to Fight for a Healthier Food System

First, the dark truth: We know the food system in the U.S. is broken. Copious food is left wasted each year while millions face food insecurity. People are sick from diet-related issues. Animals in factory farms suffer abuse. There is a lack of access to fresh foods. These examples, as well as the others we’ve written about, are unsettling.

What is even more disturbing is the fact that these issues are not natural occurrences. They’re entirely human-caused. You can’t look at any of these problems without seeing the direct line to the giant corporations set on one goal: profit. As dark as this is, acknowledging this fact opens the gate for the light: We can fight back.

We don’t say this lightly. Fighting the massive corrupt food system is a gigantic battle. Policies need to change, as do allowances for systemic corruption and moneyed lobbyists. But pushing back and fighting for a world in which the way we grow, source, and distribute our food is equitable and humane is a feat we cannot avoid—and it takes every one of us.

Considering all time and financial budgets, here are three ways to start.

1.)   Shop the farmers’ market. It’s more nutritious. It’s tastier. It’s even more fun. But that’s not the only reason we always tout shopping at your farmers’ market. Getting your produce, meats, and other goods from local farmers and purveyors means you’re putting dollars in their pockets rather than in the bank accounts of Walmart and Tyson. It comes down to supply and demand. Take the power out of the giants’ hands and back into those who care.

2.)   Shop small. It’s common and disheartening: You pick up an “organic” food item thinking you’re making the healthier choice. Then you look closely and see the name ‘ConAgra’ on the label. A handful of corrupt food giants have a monopoly on the foods available in markets, including those labeled as organic, natural, and the like. It can be hard to avoid these companies all together, but sourcing some staples from small, local, independently owned brands can help to take some wind out of the giants’ sails. It’s also a way to connect with your community. (Note: If you’re looking for tips on small brands to shop in your city, send us a note and we’ll sleuth some finds for our next Conscious Small Brands Guide.)

3.)   Support the organizations doing the legwork. A varied mix of non-profits and other organizations are working to fight corporate control and food injustice. The Institute for Local Self Reliance, which focuses on empowering local business, and The Human League, which fights for humane and just food practices, are two endeavors doing noble work. Supporting their efforts can come in many forms, such as signing up for their newsletters, following them on social media, making a donation, or signing a petition.

Curious to learn more about sustainable food systems? Join Nichole and ethnoecologist Robin Currey for their conversation on food resilience, local sourcing, and more at our upcoming HEAL with PrimaFoodie Summer Health Summit. Learn more and get your tickets HERE.

Bookmarked: 5 Recent ‘Wellness’ Articles Worth Noting

We’ll read thought-provoking wellness wisdom anywhere our eyes land on it: in a magazine, on a favorite website, via a new study. But what constitutes “thought-provoking” likely differs for each of us. At PrimaFoodie, we seek wellness reporting through an inclusive lens: features that consider the truth that feeling good and living well must be accessible to everyone. Plus, wellness comes in many shapes and sizes. Even the act of keeping a streamlined kitchen, as this brilliant Remodelista feature below outlines, can be an act of self-care in and of itself.

‘How to Recycle’ via Doré

This headline may come across as reductive—but in truth, it’s anything but. The chain of recycling is complicated. The guidelines for what can and cannot be recycled vary widely between cities, states, and countries. This lack of clarity can push many to throw up their hands, but Tyler Simmons, the zero-waste coordinator for EcoAction, says it’s important to not give up. As he expresses in this interview, what we need as consumers is more clarity and the gumption to hold the large corporations responsible for the plastic they pump out.

‘Tending to Your Plants Is Really Tending to Yourself’ via Well + Good

Whether you have a massive kitchen garden or a lone houseplant, having some form of greenery in your living space offers a chance to foster a stronger relationship with yourself and the natural world. In this article and accompanying podcast, regenerative gardener Emily Murphy, plant doctor Maryah Greene, and licensed therapist Anita Yokota speak to the body, mind, and soul benefits that come from tending to plants.  As Yokota says, “research has shown that we are drawn to the color green because it's refreshing...and it de-stresses us.”

‘Confused about Chemical Safety?’ via The Credo Blog

It seems the word ‘chemical’ has gotten a bad reputation. We aim to avoid chemicals in our food, our skincare, and our household products. But when we take a pause to consider, everything—literally everything—is made of chemicals. It’s just that some are hazardous to our health. What we need to do is consistently educate ourselves on how to keep our radars sharp on which chemicals to avoid. This quick primer is a good place to start for personal care items.

‘The Healing Power of Play’ via The Good Trade

Remember recess? That chunk of time dedicated to free play somehow gets totally overlooked once we hit a certain age. This is unfortunate. Researchers tout the benefits of play, which can be any form of healthy, creative, self-indulgent folly, as being wider reaching that we may realize. As this writer sees, play can be discovered in overlooked places—and it may be a tool for the healing we need.

‘5 Clever Efficient Ideas from a Cookbook Author’s Home Kitchen’ via Remodelista

Your home should rise to meet you. And your kitchen? It must bend over backwards, at least in our minds. As Nichole has long said about keeping a clean pantry and tidy fridge, streamlining your cooking space isn’t solely about aesthetics. It’s a critical ingredient for keeping you inspired and calm so you continue to cook healthfully. This peek into cookbook author Amy Thielsen’s kitchen is fodder for creating an efficient and inviting space that works for you.

What to Expect at HEAL with PrimaFoodie, Our First Virtual Wellness Summit

When we first set out to host a wellness summit, we were clear on two things.

First, we wanted it to be fun and inspirational. The world is saddled with hardship and our lives are busier than they’ve ever been. These truths can make uplifting ourselves and making changes toward an empowered and healthy lifestyle a challenge.

Secondly, and most vitally, we wanted our summit to be accessible. Wellness is not a privilege; it is a right for every human. This creed has always been a passion point for Nichole and all of us at PrimaFoodie. The lessons, foods, and tips that open the doors to true well-being need to be right there for all of us, no matter our background or standing in life.

So here we are, amped by these convictions. We’re thrilled to present to you a peek at our first digital wellness summit, H.E.A.L with PrimaFoodie, taking place on August 25th & 26th*. We’ll be gathering online for inspiring and engaging workshops, interactive sessions, and interviews led by our founder, Nichole, and the PrimaFoodie team. Joining us will be experts in the fields of holistic health, nutrition, food activism, mindset coaching, bodywork, and sustainability to educate and empower. These individuals are the best in their fields, and they’re bringing their coveted wisdom to help all of us in the PrimaFoodie community make the shifts we desire.

The intention of this summit is to revitalize your self and soul. To support you in doing this, you’ll get access to life-shifting information, plus downloadable takeaways to bring with you to continue your healing journey. Not to mention there will be exercises, cooking tips, and mindset focuses to keep tucked in your “pocket” so you can thrive no matter where you are. 

This is just scratching the surface. The key to this gathering is you: Whatever you seek—be it to shed old habits, lean into a cleaner way to eat, or find the courage to take a new wellness path—we’re there for you. Take a peek below to see some of the many experts and offerings we have slated.

And lastly, back to the word: “accessible.” If you or someone you know is eager to join yet faces a challenge with our ticket price, please send us a note here. We have a handful of tickets available at a sliding scale and want to ensure everyone who wants to join can.

We can’t wait to see you on August 25th & 26th. Here’s to our good health and luminosity.

Some of the offerings and experts at H.E.A.L with PrimaFoodie:

• A ‘Detox Your Mindset’ Workshop with world-renowned career coach Keren Eldad.

• A transformational breathwork session with intuitive healer Barbara Stamis.

• A radical new look at hormone imbalance with Dr. Jaclyn Tolentino.

• Tools for conquering burnout with leadership and mindset coach Jennifer Swartley.

• And much much more…

PURCHASE YOUR TICKET HERE

*All ticket holders will have access to the digital summit content for one week, beginning on August 25th.

Game-Changing Clean Products, Incredible Heroines, and More PrimaFavorites

Whether it’s discovering a new inclusive cookbook author or reaching for our tried-and-true clean products, we’re always looking to 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: Summer 2021 Edition

School of Lunch Training Academy: “This new cooking academy is top of my list for summer fun. It is an investment, for sure, but a worthwhile one.” —Nichole Perkins, Founder and CEO

Jojoba Oil by Cliganic: “I used this oil all throughout my pregnancy and I’m still using it. I swear it’s why I didn’t get stretch marks—or at least part of the reason. Cliganic stands by using only clean, organic, natural oils and ingredients in their products, so there’s nothing added or potentially harmful.” —Adrienne Levy, Creative Director

Lorena, Light-Footed Woman Short Documentary: “Lorena is an ultra-marathon runner who lives in the mountainous Chihuahua region in Mexico. She has become well-known for winning national and international marathons—always running in her skirt and sandals. Lorena’s determination and simple love for running is what makes her story so refreshing and inspiring. This documentary is a gentle reminder that our passion and love for what we do is sometimes the best thing we can wear.“ —Emila Akrapovic, Associate Marketing Project Manager

Imperfect Foods: “The USDA estimates between 30 and 40 percent of our food supply is wasted. This is horrific considering the plight of food insecurity and the need for better access to nutritious meals. The team at Imperfect Foods is on the front lines fighting food waste. They corral rejected “ugly” produce, imperfect clean self-care items, excess inventory, and undervalued goods from local grocery stores and health food markets. You shop the site just like a regular market and it gets shipped directly to you in a recyclable box. And you generally spend around 30 percent less than you would at a regular grocer. While I aim to shop for all my produce at the farmers market, Imperfect Produce makes an excellent option for filling in pantry needs and making sure perfectly good organic treats, rice, and even nuts don't go wasted. “ —Stacey Lindsay, Editorial Director

Augustinus Bader: “I received this gem in my stocking this last year. It’s a clean version of a fancy face cream. I like ‘The Cream’ for Los Angeles and more humid climates like Tennessee and Texas, and ‘The Rich Cream’ for extremely dry climates like Utah and Colorado.” —Nichole

Mindful Goods Mesh Produce Bags: “I found that most of my plastic use came from using plastic produce bags at the grocery store, so I sought out reusable bags to bring with me to the market. These mesh bags come in three different sizes and they are easy to wash since they are made with cotton.” —Emila

Round Beach Towel: “I love round beach towels, there’s just something about the shape that makes me feel more elegant- These by Serena and Lily are especially comfy.” —Adrienne

Shhhowercap: “I’m a big fan of anything that serves both form and function. This shower cap is chic and looks good in your shower while it’s hanging, and it only takes a few minutes to dry. It’s waterproof, antibacterial, anti-humidity, machine-washable, and big enough to cover long hair in a top knot. The rubber grip around the hairline doesn’t ever stretch and wear out. Made of a patented fabric that feels better than plastic, these caps never wear out, which makes them sustainable.” —Nichole

Kuumba Made Amber & Sandalwood Fragrance Oil: “This oil-based scent is warm and sweet. I use the petite roll-on, but they also have up to 4oz sizes. This is my go-to fragrance because it’s natural and not overwhelming. A little goes a long way. I love how Kuumba made products are centered around creating natural skin care products that soothe, heal, and excite the senses.“ —Emila

Rosewater Spray: “I love a good rosewater mist—especially when I’m at the beach!” —Adrienne

‘Alice Waters Says People Who Call Her Elitist Just Don’t Get It’: “Alice Waters has unequivocally changed the way I approach food. From eating at her legendary restaurant Chez Panisse (and at her former petit eatery Cafe Fanny, a dreamlike spot) to reading her many cookbooks, I’ve found both inspiration and solace in her words about food accessibility and equity and seasonal cooking. Today, at 77, she’s just released a new book, a food manifesto of sorts. This New York Times article captures her fervor for food education and her constant fight to disabuse people of the notion that eating well and organic means spending a lot of money. “ —Stacey

Ursa Major Face Wipes: “Clean, soothing, and hydrating, these natural face wipes are my favorites to bring while traveling. It’s a quick way to refresh while on-the-go.” —Adrienne

We Need to Dismantle and Recreate the American Food Industry

The lack of transparency about how our food is grown and distributed, and the corrupt politics that have come to rule our most basic needs, impacts all of us. In the US, transparency and truth have been taken over by profit and monopolization, pushing two vital things that we need to thrive—clean water and nutritious food—further away from our reach. 

We need to be talking about this. If we don’t scrutinize it, we may not see it clearly in our day-to-day lives, but the issue will worsen. Some may not want to examine the facts. There’s too much to worry about in the world. Why can’t we simply trust that the food presented on the shelves in our local market is the best for us? I hear this, and I understand. But still: We cannot look away.

My advocacy for accessibility and transparency in food was born out of several things. My heath journey was the first catalyst. I have struggled with various autoimmune conditions throughout the majority of my life. I haven’t been taken seriously by conventional doctors when I broached taking a more holistic path. I’ve been brushed off by colleagues and friends, quickly told to try this prescription or avoid this ingredient. These obstacles prompted me to charter my own course; to educate myself in various protocols and disciplines to rid my system of toxins and nourish my body.

As I began to heal and to see the vitality that can come from eating a nutrient-rich diet that complements my constitutional needs, I faced a dichotomy. On one hand, I was empowered. Food really is medicine, and it is both the root cause and answer to so many health-related issues. This is incredible. On the other hand, nutritious food, and the information surrounding it, is not ubiquitous. So often, it is inaccessible, and a privilege. To make matters worse, our food system uses certain marketing tactics that make certain food appear to be healthier than they truly are. This is wrong.

This injustice became even more glaring when I became a mother. As any mother is, the health of my child became paramount. How can I ensure that the food my daughter eats isn’t going to hurt her? I can lead by example and teach her how to source and cook quality foods. I can embolden her to make the best choices for herself. To read food labels and follow her instinct. I can teach her to be a self-empowered, discerning consumer. But what about the larger world? What can I do about a food industry that cares more for corporate special interests than her health? Why do I need to worry about her being exposed to cancer-causing chemicals that are legally added to foods? How is this even allowed in this country?

In the US, large corporations have a chokehold on the very systems that are meant to protect us. We have this big ominous organization, the FDA, that is supposed to be looking out for us. The FDA approves certain foods and food-like substances, stating they are “safe” to claim space on our plates and in our bodies. What this does is give us a false sense of security. We think: This is FDA-approved, so it must be okay.

In truth, that is not the case. The FDA, and the entire food industry, is manipulated by the organizations with the most money and that have the most invested interest.  Look at any conventional brand, and the chances are great that it is owned or controlled by one of the large corporations, like Tyson. These corporations are more focused on profit than health, therefore they employ practices that cut costs and push large amounts of product into production. This is seen in the vast amounts of large-scale monoculture farming (like corn and soy), confined animal feeding systems, and the constant use of chemical fertilizers and antibiotics. All of these practices, and the many others, are bad for our health and planet.

Furthermore, the majority of the large-scale, corporate crops grown in the US are considered to be “commodity crops,” that are quickly turned into mass-produced, mass-marketed processed foods. How is that justified? How do we rationalize that in our minds?

Where it gets even more maddening (and scary), is when we look at other nations. During my international travels, I’ve researched the local food systems and talked to local farmers and chefs. The deplorable practices allowed in the US are often a distant concept across another border. What we pay a premium for here in the US—grass-fed, free-range, pesticide-free, organic, fresh—is the default in other countries.The European Nation is stricter with labeling. In the US, shelves are filled with food products covered in misleading food labels with meaningless buzzwords like “natural” and “made with organic ingredients.” The EU allows no such manipulation. Items can be labeled organic only if they are, in fact, 95 to 100 percent organic. Any shrewd claims are not allowed. 

The corruption woven through our food system is one of the most immediate threats to our health and planet today—and it extends to every part of our lives. This is why I want to unravel why it matters to care about the whole food system—on a national and global scale—just as much as it matters to care about what comes into our homes and onto our plates. We need to fight for transparency so we can make more informed choices in our day-to-day lives.

Using our voices, time, and dollars to expose the corrupt food industry can have an immediate effect that national politics cannot replicate. We are living during a time of global uncertainty and immense challenges and changes. When we fight as a team, we can galvanize efforts that are much stronger than going it alone. Today, tomorrow, and every day we can take actions—small and large—to participate in and protect the health of ourselves, our families, and our community. 

This can start on our plates.  

xPrimaFoodie

Why We Need to Be Thinking about What’s in Our Wine

By Stacey Lindsay

For those of us fortunate enough to be able to consider what we put in and on our bodies, our awareness creates a quilt of information. Learning jarring facts about one product weaves into questions about another: If these chemicals are in this olive oil then what’s allowed in my face cream? Yet for many Americans, wine—one of the most popular drinks in the US—is still consumed without a thought about its ingredients. And this is a concern. 

Commercially made wines are often created from industrial farmed grapes laced with chemicals that are manipulated with artificial additives and technological tricks. Makers will resort to using egregious practices to ensure the greatest volume and perceived quality results—without any concern for the impact this has on consumers. “The commercial wine industry is much like the commercial food industry,” says Todd White, founder of Dry Farm Wines, a health-focused, lab tested natural wine merchant. “The goal is to produce more volume for less cost, which ultimately increases profits.” 

In the US, the FDA approves of 76 additives for wine. These include artificial dyes, genetically modified yeast, and various animal byproducts like isinglass (dried fish bladders that are used as a filtering agent), and casein. (Not to mention, adding sugar to wine is widespread in the commercial industry.) For people who drink wine regularly, these chemicals can build up in the body, potentially causing harm. Some researchers in the field have begun measuring the amounts of glyphosate in wine. Other experts link the common wine hangover to all the junk allowed in the juice. 

What this all reveals is a critical missing piece: transparency in labeling. Currently the only ingredient mandated to appear on a wine label in the US is added sulfites. This means all the extras—the thickeners, the dyes, the flavor manipulators—get swallowed without an inkling. If we knew our ’97 Napa pinot had a hint of PVPP, an artificially made plastic substance, we’d likely pass. 

Consumers aren’t the only victims. The commercial wine industry is rife with exploitive and ecologically disruptive practices that include heavy machinery, monoculture practices, and widespread irrigation that wreak havoc on the earth. “As a whole, these practices are often depleting nature instead of supporting it,” says White. “They can remove the diverse plant and animal life as well as decrease the health and balance in soils.”

These days, activism around cleaning up the wine industry exists at every point of the process. Farmers, vintners, distributors, and sommeliers are shedding light on what’s in and around the bottle. Believers are supporting the movement for natural wine, also called low-intervention or clean wine, which touts juice that is made with organic or biodynamic grapes and the least amount of intervention, additives, technological hacks, and chemicals. Although it is nebulous, as there are no labeling requirements for a clean or natural wine, this movement is very promising—and it encourages us to look at our wine the same way we do our food.  

Much of the deep work is happening within smaller distributors and companies, like Dry Farm Wines, that are both acting as educators and gatekeepers of certain ingredients and practices. “It’s almost impossible to know exactly what’s in the majority of wines, which is why we are extremely strict about the criteria that makes up a ‘Dry Farm Wines certified wine,’ says White.

Still, the responsibility lands on us, the consumer. What we choose to support and purchase will echo and perpetuate the problem. Or what we seek to uncover and divest from will help to shift the energy toward a healthier, safer, more ecological wine industry. There is no quick fix. Just like our eggs, personal care, and everything else, we are left to do the parsing ourselves—and this gets trickier than ever without an ingredients label providing some compass. 

But we can start by asking questions.

Tips for Discovering Clean(er) Wines

It’s the wild west when it comes to seeking a wine that is unadulterated and made from environmentally ethical practices. But thankfully, great strides have been made and more people are looking for less additives and more of the real juice. Although we can’t (just yet) give you a straight shot to the best wines, we can give you a checklist that works for us here at PrimaFoodie.

1.)   Ask your local wine shop owner. Small wine shops are abundant in the US and so many are stocking their shelves with more clean wines. These owners are often passionate about what they do (and friendly—they work around wine, after all!) and willing to answer your questions and inform you about the clean wine they stock. Simply asking “I’m looking for wines with minimal additives and responsibly farmed grapes” is a powerful way to start.

2.)   Follow the distributors doing the work. Dry Farm Wines is one of a handful of excellent pioneers in the field right now. As a wine merchant, Dry Farm only sells and supports wines that come from farmers and makers supporting organic agriculture, small farms across the globe, biodiversity in soil, and saving water. They also lab test their wines for additives and toxic chemicals.

3.)   Explore the makers. The clean and natural wine movement is filled with knowledgeable people. Many of them are women- and family-owned. A few American makers to start with include: Subject to Change, Martha Stouman, Horse & Plow, lady of the sunshine, and Donkey & Goat. Like other products, it’s important to shop small and support the conscious makers who care to make a difference.

4.)   Look for the biodynamic and organic label. This certification speaks to the grapes only. Unfortunately, a certified organic wine can still mean that there have been toxic chemicals added to the wine after the grapes been harvested. Still, it’s an excellent start. It assures you that no toxic chemicals have been used in the farming, and that the wine producer likely cares about their product remaining clean—all the way to the glass.

5.)   Have fun with it. The wine world is confusing and huge. Don’t get frustrated if it seems like too vast of an ocean. Follow some amazing activists like Isabelle Legeron, founder of RAW Wine, to learn more. And enjoy it. The more you explore, the more you’ll likely want to keep going—and never drink animal byproducts in your wine again. 

4 Simple Habits that Make Clean Eating Much Easier

By Stacey Lindsay

Following a clean diet has its challenges. Researchers find that cost, a lack of motivation, and restricted time to be common obstacles that hinder us from eating well. There is also a dearth of understanding around what eating nutritiously really means: In the US, students receive about eight hours below the required nutrition education needed to fuel healthy habits, according to the CDC.

But as any health-focused feat proves, these obstacles are merely just that—obstacles—and what lies on the other side of tenacity is worth it. The key is to make the feat easier. One mindset to adopt: Drop the perfection. “Simple, small changes make a huge difference,” says functional medicine practitioner Dr. Elizabeth Boham, whose practice focuses on the healing power of food.  

Whether you’re looking to eat more greens or revamp your diet entirely, Boham’s advice is something anyone can easily digest.  

1. Curb the sugar.

This doesn’t only mean putting less in your morning coffee. This means being mindful of all that is hidden, says Boham. Sixty-eight percent of all packaged foods have added sugar. “Start recognizing that foods that come in packages many times have a lot of things added in them that our body just doesn’t need and that isn’t servicing us well.” The easiest and quickest way to reduce sugar is to stop relying on packaged foods, says Boham, and start reaching for more whole foods. 

2. Think in threes.

The next time you go to eat, take a look at your plate. Does it have a balance of some fat, some fiber, and some protein? “So often we’re missing one of those three at a meal and that can result in our blood sugar not being as stable,” says Boham. Not having healthy fat, fiber, and protein in each meal can also lead us to feel fatigued, moody, and susceptible to headaches. Creating meals that are balanced can “help with energy, mood, maintaining a healthy weight, and helps us feel more satiated so we don’t reach for snacks.”

 For easy reference:

·   Foods rich in protein include eggs, chicken, fish, meat, beans and legumes, and nuts and seeds.

·   Foods rich in fat include healthy oils (like olive oil), nuts and seeds, avocados, ghee, and butter.

·   Foods rich in fiber include beans and legumes, vegetables, and fruits.

3. Stay Local

The conventional versus organic conversation is one that continues to challenge many of us—especially when it comes to cost. The workaround is to go seasonal and local. Shopping at your nearby farmers’ market gives you the opportunity to ask the farmers about their practices, says Boham. They may not have paid for the organic certification label, but they still could be farming in sustainable and organic ways. By shopping locally you create connections and get healthy products that are more affordable. Plus, “you’re supporting local business,” says Boham.   

4. Go easy on yourself.

We’re all susceptible to feeling overwhelmed when it comes to our health. This can lead to feelings of despair and wanting to toss in the towel and order a pizza, says Boham. “It can be very exhausting, in a way, if you feel that you have to do this, this, and this.” The truth is, you don’t have to be so strict.  Just by “taking some time to prepare some meals at home, you’ll just start to feel better—faster,” she says. “And then that will help motivate you to make more and more lifestyle adjustments.”

To learn more about Dr. Elizabeth Boham and her practice, visit: drboham.com. 

3 Mindset Tips for Meeting Exercise Resolutions

Reaching our goals is no easy feat. To create any change requires consistency, gumption, and ultimately belief in ourselves. But so often, we focus too much on the end game rather than the success along the way. It is there, in the process, where the greatness exists. That's why at PrimaFoodie we want to celebrate those small wins. They may seem more limited in size, but they add up to remarkable things. 

It’s the time of year when many of us are trying to make good on big resolutions relating to health and fitness. Whether it’s a new exercise routine or a clean protocol, we come to these decisions with clear-eyed optimism and excitement. But so often—too often, really—we’re left in the dust of our aspirations. But what’s important to remember is that it’s not a lack of gumption or willpower that causes us to fall short of resolutions. It’s our approach. Big goals are achieved through small steps.

I have lived this truth over and over. When I’ve fallen out of an exercise routine, my first instinct would often be to get back on track by leaping into a long run. And then it would hit me: I wasn’t ready for a long run. What I needed was to take a walk around the block—and then to celebrate it. Because that walk would be the first step to the journey that would lead me to the long, joyful run I was envisioning and back into my routine.

If I had pushed myself into a big run, there’s a good chance I would have ended up with exhausted muscles—or worse—and that would have set me back even further. By taking the healthy micro steps that my body really needed, I could build up to a long run in a sustainable way, meaning I’d be able to run easily and often. And that’s really the goal, right? To get into a fitness rhythm where you’re getting exercise most days and you’re feeling good doing it.  

So how do we practice this? By embracing all the steps, no matter their size, and celebrating the small wins. They all add up to a marathon—and by leaning into them, we enjoy the journey so much more. 

 3 Mindset Tips for Meeting Exercise Resolutions

 1. Clear the obstacles.

 All kinds of distractions and impediments can throw us off track. Clear them out of the way so there is nothing between you and your workout.

 -  Get things ready the night before. Fill up your water bottle, lay out your workout clothes, and have everything where it needs to be so you can get to your workout without anything slowing you down.

-  Have a plan. Work with a trainer who creates custom workouts for you or try one of the many workouts available online. There’s so much out there, you don’t have to come up with your workout yourself (and enjoying the challenge with others is motivating).

-  Plan for unexpected opportunities. Keep a pair of running shoes or your favorite workout equipment in your car. If you find yourself out and about with time to spare, you can sneak in some exercise outdoors. It’s a much better way to celebrate free time than hunching over your phone.

 2. Trust that every minute counts.

 Most of us know we should be aiming for at least 150 minutes of physical exercise a week—and that moving more often means even greater health benefits. But this can be broken up into tiny chunks. If 30 minutes a day, five days a week, feels overwhelming, try three 10-minute sessions, or even six 5-minute sessions, in a day. Research shows it’s as beneficial to your health as doing 30 minutes at once. Here are some tips:

 -   Try the scientific 7-minute workout. Many applaud this quick-but-intense interval method.

-   Working from home? Pretend you have to “commute” to your next Zoom meeting and take a walk around the block or go up and down the stairs for a few minutes before you sign on.

-   If you sit a lot during the day, take a 5-minute dance break (or squat break or push-up break) after you complete a big task.

 3. Honor yourself and your wins.

Maybe you’re not up for a full-on marathon today. (If you’re just getting back to an exercise routine, you’re probably not.) So start small—literally. Tell yourself, “I’m not going to run on day one, I’m going to walk around the block.” And then acknowledge and celebrate yourself for doing just that. Even the seemingly small act of taking the stairs can result in a huge shift. Every minute and every movement counts. They are the steps that add up to your lasting fitness journey.

With love,
PrimaFoodie

Why Women Need to Make their Voices Heard

Several years ago, I began to notice a troubling trend in my daughter’s preschool classroom. My daughter, who had always been bright, opinionated, and decisive, began to shrink and silence herself. I watched as the boys would shout their answers while she would sit quietly with her arm raised, choosing to follow the rules rather than compete for her voice to be heard. 

This scene was a stark image of the significant imbalance we face in the world. Too many women shrink themselves, quiet their voice, and alter their visions to cater to others. Witnessing this broke my heart. It also lit a fire in my soul. I have work to do—we all have more work to do—to encourage true gender equity in the world.

We see how the cards are stacked against women everywhere. I have seen powerful, smart women stagnate or stall in their careers after taking time to have children. Certainly, we have evolved as a society, and the job of childcare is shouldered by both men and women. However, there still is a significant imbalance, which results in women either downshifting their careers, giving up on their passions, leaving the workforce entirely, or facing significant obstacles and disadvantages when they choose to re-enter the workforce. 

 In 2020 alone, a year that has been marked by significant challenges, women have been disproportionately impacted in the work world, thus facing intense barriers including the loss of jobs and stymied careers. This has an immediate effect on the individual, but also in her family, community, and society at large. When women leave the workforce, it cuts into the future of women leaders.

 It is critical that we change mindset around women’s equity and be advocates for change. We need to take the steps to shift the conversation and put an emphasis on progressing parity. Whether it be starting a business, raising caring children, or pursuing any passion, every woman’s purpose and voice is worthy of being nurtured, honored, and respected. These decisions are what grow our society. Until we have a world that supports every woman's choices rather than penalize them, we need to fight.

 One of the most influential ways to do this is to invest in ourselves. We need to own our dreams and accomplishments. We need to rally for progressive work policies, support female entrepreneurs, offer inclusive maternal leave, and buoy what we truly want each and every day. That is up to us. Quieting our voices doesn’t lead to true change. Pursuing our passions, fighting for our worth, and bolstering our personal agency does.

 By doing this we are doing two giant things: We’re giving credence to our dreams and we’re working to knock down a systemic issue that has, for too long, become central to modern life. It is scary, I know. I have left the workforce, had a child, experimented, and started businesses all facing great precarity. I have experienced ups and downs and weathered huge learning curves. It is hard but it is worth it. I know my voice is worthy. And when I face doubt, I think back to my daughter raising her little hand in class. I want to set the tone for her and all girls that our voices need to be heard.  

 So let’s all go forth, dream big, and evolve the system. We need your voice, and your power. I am here cheering you on.

x PrimaFoodie

Food Protocol Boundaries

5 Ways to Set Boundaries around How You Eat

Boundaries set the stage for positive relationships and healthier lives. There’s freedom when we clearly communicate barriers with others and simultaneously stand by our decisions. This is evidenced everywhere, from parenting to life choices. But here at PrimaFoodie, we’ve found boundaries often get overlooked when it comes to our dietary choices. It can be challenging when our food protocols clash with social engagements or other people’s diets. This is why some clear direction can be helpful.  

1. Communicate your protocols. Our founder, Nichole, has sometimes felt like a broken record when it comes to telling others about her dietary restrictions. But clear and consistent communication is essential. Whether you’re hosting people or are a guest in someone’s home, always announce your dietary needs well ahead of time (at least two days prior). It can be as simple as, “I am dairy, grain and sugar free and so is our household” via an email or text.  It’s simple, elegant, and it will put everyone at ease.

2. Explain expectations for guests. After you clearly communicate your dietary needs, make your expectations for others known. It can be quite clear and direct, such as “please do not bring any dairy, gluten, or refined sugars into our home.” Or it can be more open and flexible like, “if you choose to bring any food, please label exactly what it contains, such as wheat or dairy.” These expectations are important because as common as restrictive diets are these days, conversations around them are still lacking.

3. Call ahead about the menu. When Nichole receives an invitation, she always calls ahead to alert the host and ask if the menu can be sent in advance. From there, she knows what she can and cannot eat. If there are things of concern, you can request a swap or change, such as: “Would you please hold the sauce or breadcrumbs? Or save a chicken breast on the side for me?” These are easy solutions in the kitchen and require little effort from your host to ensure you can enjoy the party.

4. Address gifts. No one wants to show up empty handed. But no one wants to show up with a gift that interferes with your health. For generous guests who insist on bringing gifts, it’s helpful to tell them exactly what to bring: flowers. It’s one simple, loving gift that will avoid any health issues or conflict.

5. Inquire about other health measures. Nearly all of 2020 has involved navigating a global pandemic. With this has come a varied mix of people’s opinions about safety. While everyone’s decisions are personal, they inevitably impact others. When hosting, announce your sentiments around safety beforehand—i.e. “There will be no more than nine guests present. Dinner will be outside, so please bring a jacket. We request everyone wear masks before and after dinner.” When invited to someone’s home, politely ask about what’s important to you ahead of time.

What we’ve learned over time is that these strategies not only support your health and happiness, but they go a long way in strengthening friendships. Because after all, communication and understanding are the centerpiece of all relationships. And our health deserves to be front and center.

‘Cupcakegate’: What I Learned about Honoring My Boundaries around My Food and Health Choices

Two absolutes in life are food and people. We all have to eat, and we all have to co-exist. But it is more complicated than this. How we choose to eat and the nutrition choices we make can present challenges when we’re with others. As someone who has been on a strict protocol for many years, I’ve experienced how my choices can sometimes cause misunderstandings. This has been a wake-up call about how we all need to practice greater empathy and healthy boundaries when it comes to our health.

 One of my greatest learnings happened a few years ago when my friend, Rachel, stayed at our house. Rachel and I knew each other well. Our children played together frequently, and I told her all about my health journey and how I was following a food protocol. By all accounts, we were well informed about each other’s lives. 

 At the time, I had been on the SIBO Diet for seven months, and I was working extremely hard to heal myself of various ailments. To achieve this, I was abstaining from a wide variety of foods, including grains, complex carbohydrates, and any processed sugar. I had made progress, and was feeling better and healthier every day.

 While hosting Rachel, I had been working for a large part of her stay. Therefore, I wasn’t fully keyed into all the happenings around the house. One day when I came home, I saw a plate of cupcakes sitting on the kitchen counter. Lightly pink and topped with frosting, these cupcakes looked just like the SIBO-approved, grain- and dairy-free treats our nanny and my daughter make from time to time.

 I was hungry and so grateful for the gift. I picked one up and started eating it. The cake was crumbly. The frosting buttery. It was delicious. I was so distracted with settling back home and the other hundred things on my mind, that I didn’t give the cupcake much thought—until the realization hit me: These weren’t our usual cupcakes. They were made with good intentions, but also with so many ingredients I had worked hard to avoid, including grain, dairy and refined sugar. They were left unlabeled on the counter, which is why I mistook them as something I could eat. It was a small oversight that set me way back on my work and healing. I had a considerable flare-up that led to severe illness. I was in bed for about two days. It took another two to three weeks before I began to feel wholly myself again. 

 After I told Rachel what happened, I learned that the cupcakes were not brought by her but rather her mother. I would never have expected her mother to know my dietary restrictions, but after all the meals we had shared together in the past, I didn’t see how my friend could forget to mention something that was so important to my health. But we can never assume. Mistakes happen. People forget.

 This issue taught me why boundaries around our food choices are so critical. They need to be announced, clarified, and reminded. Not because it’s a matter of preference, but because it’s a matter of health. This issue begs the question: How do we navigate our interactions with people when our choices aren’t always compatible?

 I’ve spent a long time thinking about this. I’ve come to realize that we can’t second-guess ourselves. We can’t apologize for eating a certain way or feel like we need to defend our decisions. We can contort our needs to make others comfortable. We have to be vocal about them. As anyone who has been on the gut-healing journey can tell you, there are highs and lows, setbacks, and sacrifices. But these become harder when others interfere—even with the best intentions.  

 You expect that the one place you can eat safely to be your own home. Home is the one environment where you don’t have to remind the chef, the server, or the food runner at a restaurant of your allergy or your dietary restriction. For someone suffering from dietary issues, this can be a very vulnerable position. That is why it is so critical to have this safe place to eat—even if it’s only one shelf in your pantry. In our home, I’m clear about the necessity of food labeling and how important it is to communicate what the food is, what it contains, and that it has a correct place to be stored.

 I’m also clear about what guests can and cannot bring into our home. When I host a dinner party or have guests come to visit (pre-COVID days) I make a point to announce our strict diet rules. I tell everyone that we’re a gluten and dairy-free home, and that if they bring any food into the house, it must be labeled. And the lesson goes both ways. When I’m a guest in the homes of others, I’m very conscious of explaining my needs ahead of time.

It’s important to speak up. And it is even more important to do this without any sense of shame. That’s why I am perfectly comfortable with being the weird one—until it’s no longer weird. As a society, we will never fully accept sensitivities around food protocols until they become the norm. And it won’t be the norm until we begin talking about these more openly. 

Food and people: These two absolutes must come with boundaries and clear communication.

Composting Can Be Easy—Here’s How to Get Started

By Julia Hirsch

I have a confession to make: I have never composted. City living is no excuse. I have city friends who save scraps in their freezer or compost in a bankers box under a couch. Many cities (New York City and Portland, for example) have composting programs, with drop off sites and compost bins collected by the sanitation department.

With a little outdoor space, the process can be even more straight-forward. For a glimpse of idyllic country composting, I have a friend who saves her scraps in an open bowl on the kitchen counter, then flings them out to her chickens every afternoon. For those of us who don’t have a gaggle of chickens, composting can still be a simple and accessible process. For the first time, I have some outdoor space, so I am ready to try. 

But first: Why should we compost? Doesn’t it all just break down in a landfill?

In the US, food waste accounts for the largest category of materials that take up landfill space. Not only does it occupy valuable space and require resources to transport, but it also breaks down without access to oxygen. When this happens, it produces methane, a harmful greenhouse gas that contributes to global warming.

When we compost at home, that decomposition process can be harnessed to produce humus, a nutrient rich, organic fertilizer. Humus enriches the soil, facilitating a biodynamic process that retains moisture, cultivates beneficial bacteria and fungi, balances the pH of your soil, and suppresses plant disease. In fact, composting can actually help combat the effects of climate change. According to the EPA, an increase in just one percent of organic matter in the soil can triple the soils water retention capacity, reducing erosion. So, every little bit helps. 

Getting Started

First, you’ll need a place to collect your food scraps, and a container in which to compost. For my mission, I wanted to keep it as sustainable as possible, which meant no new purchases. For the scraps, this can be as simple as a staked-out pile with chicken wire, or as complex as a multi-step tumbling system. I was lucky enough to locate an antique diaper bin for a kitchen collector: a metal bucket with a tight lid. So far it has done the job keeping odors out. For the compost bin, I found an old trash can and poked holes in the bottom and sides to welcome the essential oxygen (and worms, should they decide to contribute). For extra credit, I can rotate the compost with a pitchfork as it begins to decompose, or strap the lid on and roll the can around the yard.

Now, if you want to simplify the process further and purchase your gear, there are many streamlined bins available that you can put on your counter, if you’re composting inside. (Many of these have anti-odor features.) If you’re doing so outside, consider a heftier compost bin or barrel.   

Getting Composting

The process is simple alchemy. You’ll need a combination of brown waste (dry yard scraps, cardboard, dead leaves, shredded paper), green waste (grass clippings, fruit and vegetable scraps, eggshells, coffee grounds, tea leaves), water, and air.*

Combine equal parts brown waste and green waste. The brown scraps provide carbon, while the green waste supplies nitrogen.

Add water to moisten the mixture. This allows for the organisms to digest and move. And make sure there is a little airflow. Exposure to oxygen ensures the organisms break down the materials in a way that rids any terrible odors. Now, your compost is ready to brew.

I am looking forward to seeing how this experiment goes. By the spring, maybe there will be enough compost to start a small garden. 

Wishing you the best in your composting journey. Start small and see where it goes.

A Few Helpful Notes: 

·   Be sure to avoid composting any dairy, bones, fats, oils, and pet waste as these materials can attract vermin or contain harmful bacteria.

·   For a full list of items to compost (and to avoid), see this EPA Guide.

·   There are a few helpful composting resources that offer specific step-by-step guidance. These include: Rodale Institute’s Backyard Composting Cheatsheet, Modern Farmer’s 7 Secrets to Perfect Compost, Compost Junkie, and the New York Times Step-by-Step guide.

10 Games to Play With Your Child in 10 Minutes

On the days when there is no time to have an elaborate tea party or take out all the blankets to make a magical fort, here are ten simple games that will help foster connection with your child - all in under 10 minutes. 

1. Build an Obstacle Course 

Use your furniture to create a series of fun challenges. (You may need to bring in some extra chairs from another room.). Tell your child to climb over, crawl under, do jumping jacks, make funny faces, sing a song, or whatever fun obstacle you can create together. 

Time it! Children love to show adults how fast they are. Timing it really gets them excited and motivated. After the first time, tell them “I think you can do it faster than that!” Encourage them to try it faster and faster. It builds their confidence and shows them how they can measure success based on their own performance and not their peers. 

2. Play Hug Tag

A fun and cuddly spin on the traditional game of tag. Chase your kid around the house trying to hug them. If you catch them, you get to hug and kiss them for ten seconds. My daughter loves this game. 

3. Journal 

This one is great for first grade and above when kids are  starting to read and write. I love the Five Minute Journals for Kids. Set a ten minute timer and spend that time quietly playing soft music and sitting next to each other as you write. It is helpful to give a writing topic, such as everything you are grateful for or what were each of your favorite parts of the day. 

4. Color

Another quiet activity that is great for connection. I love adult coloring books and tombow watercolor markers. My daughter loves them, but I only let her use them when we color together because they can easily stain fabrics. She feels so special when we get to use them together and she loves picking out her color palette. It’s also a wonderful way for her to learn about primary and secondary colors and how colors fit together. 

5. Produce “Pretend TV” 

My daughter has a stencil pad that lights up and one day she turned it into an “iPad.”. She said she was watching Netflix so I joined her and started making over-the-top emotions. She thought it was hysterical. As she pretended to change channels, I would switch up my emotions. Now she asks if I want to watch Netflix on her “iPad” and it is a hilarious ten minute game. 

6. Create a Surprise Bath

I’m not sure how this started but it’s become a regular ask. My daughter will want me to make her a surprise bath. I get out my salts, essential oils, and candles and make her a bath fit for a princess. She will soak in it for quite awhile and I will read her a story. A few times I even picked a rose from outside and sprinkled the petals in her bath. Talk about luxury!

7. Have a Dance Party

This is a great way to change up the mood in the house, especially during quarantine. We take turns picking songs and blasting them through the sound system. It is a great break from work and an impromptu way to create connection with her in the middle of the day. It also stimulates creativity. We come up with some pretty amazing dance moves.

8. Conduct Science Experiments

This is not your typical science experiment but it is a good way to use up expired products. I get out old baking soda, baking powder, anything that has gone rancid, and let my daughter go wild with mixing and stirring. She has a science kit with test tubes, droppers and microscope slides and we have lots of fun making a gooey mess pretending we are discovering new products to help save the world. When I don’t have expired products, we go out in nature and collect dirt, leaves, and grass. The trick to cleanup is to contain this in one tray or the sink.

9. Avoid the “Snake”

This game is another great way to connect while getting out some of your child’s pent up energy. Grab a jump rope or string and tie one end to a chair leg then stand far apart holding the other end. Wiggle it like a snake on the floor and tell your child to run and jump over it. If they touch the rope, it’s a snake bite and you have to tickle them to get the venom out. Make the snake smaller or bigger making them jump higher and longer. It’s another great way to challenge them and allow them to show you their strength.

10. Play Cards

I taught my daughter how to play cards at a very young age. In the beginning it was Go Fish and Old Maid. Now she has progressed to games like Uno, crazy eights, kings and rummy 500. She is quite the card shark. I always tell her I should take her to vegas with her card luck. We can have a quick card game at lunch or after dinner. It’s quick, fun and interactive. 

What Shopping at the Farmers Market Really Means

Shopping at the farmers market is not a matter of indulging away an hour wandering through a maze of inconsistent offerings. It is about doing something that is good for you. People who consistently buy their produce, dairy, and other provisions from their local farmers market benefit in three ways: greater nutrition, community connection, and continued learning. And that is just the start. Drawing from my own experience and research, the reasons for heading to the farmers market are wide-ranging, which make the case for turning this trip into a lifetime habit.

Nutrient dense produce. Fruits and vegetables on offer at the farmers market have been picked at peak freshness, often the morning of or day prior, which means they hold a higher concentration of nutrients. The locality of the farmers allows for this, whereas most commercial produce (organic and conventional) is farmed farther away. This calls for produce to be picked days, sometimes weeks, before it ripens to allow for it to be packaged and shipped. Research shows that these methods can cause fruits and vegetables to lose up to half of their nutritional value by the time they get to the grocery store. On the contrary, locally sourced produce has higher vitamin and mineral integrity.

Lower carbon footprint. Because farmers market produce hasn’t traveled thousands of miles to get to you, there is less of an environmental impact from its transport. Also, the farmers and purveyors are more apt to follow mindful sustainable measures in producing their products.

Greater food transparency. It is very likely that the market vendors are people closely involved in the practice, most often the actual farmer. They are passionate about what they do and are often thrilled to share their farming practices. When I meet a new vendor, I like to ask about their methods. Some questions to consider are: 

•  Are they certified organic? If not, do they spray pesticides?

• Is there risk of pesticide contamination from neighboring farms?

• Do they sell what they grow?

• Do they use GMO (genetically modified organism) seeds?

• How are their animals housed and fed? Do they have outdoor pasture?

• If the farm processes their own animals, how do they do it?

Larger food processing operations and commercial farms, even those that are certified organic, can still implement cruel practices for animals or have a high carbon footprint. This gives reason why so many are often cloaked in secrecy, in contrast to smaller local farms that tend to be welcoming to visitors and open to questions. So, talk to your vendors. They love building relationships with customers.

Vibrant flavor. Hands down, farmers market produce tastes better. A fresh tomato from the grocer and a fresh tomato from the farmers market are like two entirely different pieces of produce. The farmers market pick bursts with brightness, sweetness, tanginess, and lots of juice. The grocery store option will have a watery flavor at best. This all goes back to its being picked at peak ripeness and not having to travel so far.

Seasonality and better variety. Head to the grocery store in November and you’re likely to see the same produce that you do in June. Head to the farmers market in November and you’ll find kohlrabi, blue hubbard squash, and cardoons. The grocer’s goal is to stock the most popular and profitable pieces of produce year-round—even if that means getting it from South America. The point is, everything on offer at the farmers market is local and seasonal, which opens up a new world of fruits and vegetables that rarely get real estate in the produce aisle.

As you’ll see, shopping at the farmer’s market is part of a lifestyle shift. A consistent part of my family’s weekly routine, it is a way that we connect with our community and the foods that we eat.

To borrow from Michael Pollan, we have become a nation of “industrial eaters,” expecting to have access to any type of food at all times. This comes at the cost of our health, and it perpetuates the issue of a corrupt food system. By making small shifts in the way that we shop, we can create greater waves of change in our home, on our plates, and throughout the world.