The PrimaFoodie Guide to Olive Oil

Olive oil is one of the most popular kitchen staples. “In most of our pantries is a bottle of olive oil, “says Alison Carroll, founder of the California-based olive oil company Wonder Valley. Still, like so many staples, this golden liquid is a mystery. We might douse it on our salads and in our pans, but how much do we know about where it comes from and—most importantly—how to spot a high-quality one? Here, we break it all down.

Olive Oil 101

Olive oil is the bright, often golden, sometimes green liquid that comes from pressing the olive fruit. It’s deemed oil and used and treated as such, but olive oil is technically a fruit juice. Used for centuries as a means of cooking, dressing, and adding depth and flavor to dishes (some historical records date its use to 2000 BC), olive oil is beloved for its fruity taste and abundant healthy unsaturated fats.

What are the different types of olive oil?

Extra virgin, light, cold-pressed—there are various types or “grades” of olive oil. Mostly, these modifiers are linked to when the olives are harvested and how the juice is extracted and handled. But there’s so much more here, including incredible flavor, smell, and feel. 

A quick note on acid: Olives naturally have fatty acids. One of the main types is called oleic acid, which makes up the majority (70 to 80 percent) of olive oil. A true extra virgin olive oil has a lower acidity than other olive oils, generally below 2 percent.

Extra Virgin Olive Oil

The gold standard for olive oil, extra virgin is touted as the tastiest, purest form. When oil is deemed extra virgin, it means it’s the first pressing from the olives (sometimes olives are pressed several times to extract the most juice), and the juice has been extracted using a cold-pressed method—a chemical and heat-free process. Once extracted, the juice is then kept pure, and never heated, pasteurized, or refined. Extra virgin olive oil is usually the fruitiest, most peppery olive oil with the lowest natural acidity. A true high-quality olive oil has no defects, such as poor taste or “fustiness,” fermentation that happens from a lack of oxygen.

*PrimaNote: Extra virgin olive oil is the only type we choose. Still, quality can vary when it comes to extra virgin olive oil. That’s because there are no regulated standards for stating an oil is such. As Carroll says, lab analysis and a professional taste panel determine quality. “And because of this subjective science, many oils can unjustly label a defective/ lower quality oil as extra virgin.” 

Olio Nuevo

This is a type of extra virgin olive oil that comes from the very first olive harvest of the year. These olives are super young and green, giving olio nuevo varieties a bright green color and a strong peppery taste. This is touted to have the highest levels of nutrients, including polyphenols.

Virgin olive Oil

Virgin olive oil is still supposed to be high quality from the first pressing of an olive. It’s also unrefined. The difference from an extra virgin is that a virgin oil often has some defects.  

Light Olive Oil

This is oil that’s been refined and treated to rid any impurities. Usually from a second or third extraction, it lacks in color and taste, and even in nutrients. The “light” here can be misleading because olive oil is fat, so it can’t be light, in any sense. While some may like this variety because of its lighter taste, we recommend opting for another neutral oil if that’s the case. (Simply put, we avoid this type of olive oil at all costs.)

Pure Olive Oil

In theory, all olive oils should be pure, so this word is a red flag. Essentially, pure or light olive oils are refined options that are a blend of various types, such as virgin and refined. 

Shopping for Olive Oil: What to Look For

Now that we’ve outlined the different types, we’re going to strictly refer to extra virgin olive oil from here on out.

Finding a great, high-quality, real extra virgin olive oil can be hard. Countless companies claim to offer a true option when they’re mislabeling, mixing, or offering stale or fake oils. Here’s what to look out for to make sure you grab a stellar bottle:

Harvest Date

A harvest date is one of the most critical things to look for—NOT an expiration date, which can mean nothing. A harvest date tells you when the olives were crushed. And given that olive oil doesn’t have a long shelf life—a great oil should be consumed within a year, ideally six months—it’s best to aim for the freshest oil possible. 

For context, here’s what Alison Carroll has to say: “The harvest date is the most essential component on the bottle. Expiration dates can be arbitrary and overgenerous. When you see a harvest date, what you are buying is something that is freshly pressed and doesn’t have a long shelf life.”

Sustainable Packaging

Aim for oil that’s packaged in a sustainable material like aluminum, stainless steel, or dark glass. Each of these blocks UV rays, which can break down the oil, and don’t leach chemicals into the juice. 

A List of the Types of Olive Varieties

If a company is offering a high-quality oil, they’ll spell out the olive varietals that have been pressed—i.e. if they’re olives from Italy, Spain, Portugal, California, or elsewhere. This level of transparency usually means the company cares. 

But let’s dig deeper: We encourage skepticism over inexpensive oils labeled “Product of Greece” for instance without listing the varietals. It can be quite likely that the olives weren’t grown or pressed in that country, but rather they were just bottled in that country. This is a tactic many companies use to buy cheap oil from around the world, blend them, then call them a “Product of Greece” when they’re a product of several countries, and of poor quality. As Carroll says, “Read the fine print on the label. The front label could say, for example, ‘Extra Virgin Olive Oil from Tuscany’ but on the back label you see ‘product of Tunisia, Italy, Spain, Greece.’ This is common for cheap olive oils.”

In general, aim to buy olive oil that derives all from one place.

How to store your olive oil

This is key: Place your oil away from heat and light (even when it’s packaged in a proper container). And use it up! We love what Carroll says about using high-quality olive oil: Enjoy it! Experience it! “A lot of our context with olive oil is that it’s this ubiquitous condiment and usually next to vinegar (which ages wonderfully),” she says. “Don’t be precious with it and let it sit and collect dust. Store it away from direct heat or sunlight, not next to a sunny window or stove. A pantry is great.”

A Few PrimaFavorite Extra Virgin Olive Oil Companies
These are some oils derived from a single source and produced by companies who care. 

McEvoy Ranch
Wonder Valley
Brightland
Nuvo Olive Oil
Fat Gold
Kosterina Everyday Olive Oil 

Curious to learn more about cooking with olive oil? Check out our Guide to Cooking with Oils and Fats. 

Chile Is Touting the Food and Wellness Advice We All Need to Hear

One of the most critical facts about our health is that it’s a communal affair. We each need to make individual efforts to eat well and take care of ourselves, but our solo choices around the foods we consume and the products we support impacts those around us. What and how we eat has a domino effect. 

We were thrilled to see this truth underscoring Chile’s new Dietary Guidelines. The South American nation rewrote its health and food suggestions for its citizens—the first update it’s made since 2013—to include accessible tips to complement people’s habits and lifestyles, and to consider the wellbeing of the planet. It’s all-encompassing, and it’s exactly what we need here in the US. 

As Chilean doctor and Minister of Health Ximena Aguilera says, the guidelines reflect the collaboration of doctors, governmental officials, suppliers, and producers. It highlights the importance of “sharing the table, hygiene in food, sharing kitchen tasks and protecting the planet—because with our eating habits, consuming seasonal, fresh food and avoiding waste, we also help the health of the planet.”

What’s even more inspiring, is how tangible the report actually is. Our guidelines in the US span a whopping 164 pages. But Chile created succinct, easy-to-follow 20-minute videos to break down the main components. As Nichole points out, “they actually want its citizens to watch and understand.”

Below are our three biggest takeaways from the new Dietary Guidelines for Chile—all of which we’re determined to advocate for in the US:

#1: The guidelines are accessible.
The new Food Guidelines for Chile present 10 suggestions for people to incorporate into their routines, offering citizens concise and actionable ways to eat. A few of these include:

• Consume fresh, seasonal food from fairs and established markets over processed food. (This is groundbreaking, as the US never warns against processed foods because of a fear of lobby groups.)

• Add color and flavor by choosing more fruits and vegetables.

• Consume legumes in stews and salads as often as possible.

• Avoid ultra-processed products and with "HIGH IN" stamps.

• Drink water—not juice—throughout the day.

One note: Chile does include the suggestions to “consume dairy at all stages of life” and to “increase the consumption of fish, shellfish, or algae from authorized sources,” both of which give us pause and make us wonder if there are ulterior industry objectives behind these.

#2: Community plays an important role in our wellness
Food is more than sustenance. It’s also a means to be with others and to enjoy the present. We applaud Chile’s following actions that speak to this:

• Share kitchen tasks and look to cook new and traditional meals.

• Enjoy your food at the table and eat with others, when possible, without phones or other distractions.

• Respect food cultures and appreciate the importance of making food at home.

#3: Chile considers social, biological, and environmental concerns
While the overarching goal of the guidelines is to better the wellbeing of its citizens, a subsequent benefit is that it aims to “empower sustainable food systems.” Eve Crowley, a representative with the United Nations Food and Agriculture Organization in Chile, says the scope of the new guidelines go beyond nutrition to include facts that reflect the entire food system, from the health of fisheries and farms to how we manage food waste. “For us, it follows the state of the art of dietary guidelines very well,” Crowley adds. “It is something very accessible to the public.”

Here at PrimaFoodie, we applaud Chile. Echoing Marion Nestle, these new standards certainly have “much to teach us.” Now it’s up to us to advocate for this on our own soil. 

The PrimaFoodie Podcast

Since early 2022, we’ve invited you to join us in a movement to change the way we eat for the better. As a loyal community, we are in joint advocacy for an equitable and transparent food system and accessibility to clean foods for all—and this begins in conversation, at home, and in community.

Therefore, we are so excited to launch our new venture, The PrimaFoodie Podcast.

More than a year in the making, The PrimaFoodie Podcast is a raw, fun, and unfiltered series concentrating on what and how we eat, and the ways we can collectively improve our food system and well-being. Hosted by our founder, Nichole, the series features loud, talented voices in science, agriculture, nutrition, integrative health, and other fields.

In each episode, Nichole and her guest pull back the curtain on the nutrition, health, and food wisdom that is still hard to come by yet deserved by all to know. Their talks break barriers. They also may make some mad (hint: the FDA). There’s no holding back here. Because we believe the way we can create the change we need is to shout the truth as loud as we can. As Nichole says, “We can’t wait for the next generation. The time is now.”

Change starts with honest words. Talking openly was the impetus for PrimaFoodie. Sharing ideas, spreading knowledge, and supporting small makers by word-of-mouth are what drives us and a better world.

We hope you join in this conversation with an open heart and mind. Let’s always keep talking.

Click over to our PrimaFoodie Podcast and you can directly subscribe from there.
**copy and paste the URL from the address bar into the podcast app of your choice.

Editor’s Note: The PrimaFoodie Podcast is for inspirational and informational purposes only. We feature the insight of medical physicians and health care and wellness practitioners, but this is in no way intended to be a substitute for any professional diagnosis or medical advice. All views the interview subjects express in this podcast are their own.

5 New Books on Regeneration and Wellness that Prove a Healthier and More Sustainable World Is Possible

We’re living at a critical time for the health of ourselves and our environment. While climate change proves to be one of—if not the—most crucial issue, we’re also experiencing record-breaking instances of illness and disease. But just when it might feel all too much, we hear from experts in the fields of environmentalism, functional medicine, and science who prove to us that it’s not. We can fight back toward better health and a more regenerative future, and these five new brilliant books show us how. They are some of the most informative hopeful reads we’ve come across this year.  

A Silent Fire: The Story of Inflammation, Diet & Disease.
Most of us are walking around inflamed and it’s a chronic issue that concerns Shilpa Ravella, MD, a gastroenterologist. She believes that low-level inflammation is tied to most of our modern-day ailments, from heart disease, diabetes, and cancer to auto-immune conditions and certain neurodegenerative and psychiatric disorders. Dr. Ravella discusses why inflammation threatens our well-being in her new book, A Silent Fire: The Story of Inflammation, Diet & Disease. Backed by rigorous research, this book is a roadmap to understanding how low-level inflammation happens and the lifestyle and diet changes we can all make to keep inflammation in check. 

Regenesis: Feeding the World without Devouring the Planet
We’ve discussed regenerative farming—an agricultural method that aims to honor the earth and rebuild soil and biodiversity while growing and cultivating foods—at great length. That’s because it is one of the most critical ways to save our planet and health, as conventional farming is one of the most destructive and depleting practices today. British environmental writer Georg Monbiot covers this truth in great depth in his vast book, Regenesis: Feeding the World without Devouring the Planet. By incorporating wisdom from farmers and experts who are revolutionizing our understanding of fertility, Monbiot has written an insightful guide for creating a truly sustainable way to live—and it’s a must for every one of us to read. 

How We Eat: The Brave New World of Food and Drink
Food touches every part of our lives, from our culture to our politics to our health. Paco Underhill, an author and expert in consumer habits, looks at the intersection of how our food defines how we live (and vice versa) in his new book, How We Eat. Underhill explores new food technology, advances in urban farming, the marketing of vast supermarkets, and more. This book offers a new way of thinking about not only the nutrients of food but the business practices that fuel our current food industry and the changes that will make it more inclusive, sustainable, and just. 

Better Broths and Healing Tonics: 75 Bone Broth and Vegetarian Broth-Based Recipes for Everyone
Functional medical practitioner Dr. Kara Fitzgerald and certified nutritionist Jill Sheppard Davenport offer this comprehensive guide and cookbook anchored in the healing properties of bone and vegetarian broths. The two specialists share a similar viewpoint with us: Broths are more than a means to making soups. They provide a nutritious foundational base for flavorful meals. This book reads like a conversational tutorial on how to increase your nutrient density. 

Thriving: The Breakthrough Movement to Regenerate Nature, Society, and the Economy 
“We are navigating extraordinary global crises that could result in either the collapse or the thriving of nature, society, and the economy,” writes Wayne Visser, an author and Cambridge University professor. Visser is choosing the latter, and he’s proving how we can all be a part of this in his new book aptly named, Thriving. He posits that every aspect of life is regenerative. When we focus on this and remain both hopeful and proactive, we can shift our way of living and the state of the planet to one that is truly sustainable and healthy. With actionable and accessible tips for individuals and businesses, this book is a roadmap to a bright future. 

The PrimaFoodie Guide to Eating Clean in Miami

Miami has lured for ages. A flashy and vibrant party town, this east coast city pulls in people near and afar for its stellar nightlife, cultural, and arts scenes. But that is only a fraction of what’s on offer here. Miami has a world-class food world, a strong portion of which is focused on local, clean, sustainable fare. These following PrimaFoodie-approved eateries make up for our short list of the top places to get a nutrient-dense meal to keep you fueled for a long, humid, fun-filled night ahead. 

Editors’ Note: Our hearts go out to those in Florida who have been gravely impacted by Hurricane Ian. 

Natura Eatery

Natura was founded by two Miami locals who are obsessed with health and supporting local farmers. Everything here is made with organic fruits and vegetables, sustainably sourced seafood, and free-range organic meats. A perfect Natura breakfast includes the Mixed Berry and Almond Butter Toast (served on homemade GF bread), fresh green juice, and a side of wild Salmon. 

Marion

Because Marion is owned by the Mr. Hospitality group, one of the city’s most successful founders of restaurants and clubs, it’s a happening spot. Still, anchoring the buzzy scene is a menu focused on sustainable seafood caught that day, organic produce, and local meats. The food is hearty and healthy with an inventive Asian spin on everything. 

Planta

We love organic and sustainably farmed meats at PrimaFoodie, so when an entirely plant-based restaurant comes our way, it must be excellent. Planta is. Located in South Beach (there are sister locations throughout the region), this vegetarian restaurant whips up some very satisfying sushi, soups, and house-made kombucha. The menu is extensive and great, but it’s important to be mindful if you have a gluten allergy as the GF options are a bit harder to scope out. 

OTL

OTL has New York food scene roots—which means it’s got the power to draw a crowd. Known for their coffee and stellar Market Grain Bowl (which is gluten-free), OTL’s breakfast and sandwich offerings are some of the city’s best for a hearty-yet-nutritious meal. The Overnight Oats here deserve applause. For one, they're gluten-free (still a rarity when it comes to café oatmeal). But these oats also have no added sugar and are topped with organic blueberries and super seeds. Perfection. 

Miami Juice

Although it’s been around for a while, Miami Juice has catapulted in popularity over the last few years. Located in Sunny Isles, this is a laid-back market-meets-café that serves some of the city’s best smoothies, salads, gluten-free specialties, and organic turkey burgers. The market part here is key, as its generous inventory of all-organic produce and other nutrient-dense foods makes grabbing groceries after lunch a breeze. 

Pura Vida

This bright and airy chain of health-centered restaurants makes grabbing an organic lunch so easy. What started as a small-scale family-owned café has morphed into a Miami mainstay with 12 locations. Come here for fresh smoothies, vegetable bowls made with organic produce, free-range chicken, and fresh shots of cold-press vegetable juice. Gluten-free options abound on this menu. 

Lilikoi Organic Living

As its name suggests, Lilikoi Organic Living focuses on incorporating clean and organic practices. Founded and run by a health-focused couple from Hawaii, this South Beach all-day café offers smoothies, Hawaiian-style poke bowls, fresh-caught fish, and more. We haven’t had their gluten-free pizzas, but a close PrimaFoodie friend says it’s a must. We applaud this delicious café for its strict adherence to local and organic fruits and vegetables and antibiotic- and hormone-free meats.

What We’re Reading, Watching, and Listening to this September

We love integrating new ideas and practices into our everyday lives—ultimately so we continue to feel inspired and healthy. So much of our discovery starts with an insightful article, compelling documentary, or heartfelt podcast. To that end, here’s what we’ve been reading, watching, and listening to as of late. 

These lessons are a cue to always be discerning and keep learning. Got something to recommend? Send us a DM! 

What We’re Watching

 Buck
“There is a real-life horse whisperer and his name is Buck Brannaman. This insightful and sensitive documentary tells the story of Brannaman, a revered horse trainer, and how he overcame trauma to become one of the most compassionate and leading people in his field. You don’t have to love horses to appreciate this story but learning about Brannanman’s approach will make you a better human being.” —Nichole

 
What We’re Listening To

 The Dhru Purohit Podcast: “How to Build Muscle and Live Longer”
“Muscle is the organ of longevity.” These words by Gabrielle Lyon, DO, are critical in how we view obesity, diabetes, cardiovascular disease, and more. In this interview, Dr. Lyon argues we are “under-muscled,” which leads to a host of health problems. This podcast (which you can also watch on Youtube) offers an entirely new way to look at some of the most widespread health issues today. This is another gem of a conversation hosted by Dhru Purohit” —Nichole

What We’re Reading

 The Brockovich Report
“For several years, water has been at the forefront of my mind. How clean is my tap water? Will there be enough clean, drinkable water for us all in 10 years? Just how old is our municipal water infrastructure? This is just a sampling of the questions I obsess over. More recently, after having the honor to chat with Erin Brockovich, I’ve become even more obsessed with this critical topic. Brockovich unpacks what we need to know about our water—from policy updates to corrupt oversight—in her newsletter, The Brockovich Report. It’s a scary must-read.” —Stacey

The Daily Stoic by Ryan Holiday and Stephen Hanselman. 
“This platform offers wisdom for everyday life. It helps me become more level-headed, consistent, and effective, while it also pushes me to live in alignment with my values.” —Nichole

“Why Is Corn Syrup in So Many American Infant Formulas?” from The Undark
“Research shows that about half of all baby formulas produced for the US market contain… corn syrup. That’s right. Corn syrup. The EU does not allow corn syrup in its formulas. This article unpacks why so many formulas contain this cheap and fast sugar ingredient—and what we need to know about its impact on babies’ health.” —Stacey  

Best Snack Bars for Better Blood Sugar by Levels Health
“Levels is always publishing thorough and needed information on health, blood sugar, and longevity. This piece unpacks snack bars, from what we should avoid to the ingredients to look for.” —Nichole

August Reading List

Here’s a roundup of what’s been in front of our eyes and on our minds, as of late. In the sea of I information we live in, we’ve found each of these articles to be a worthwhile and informative read.

Got any recs? Send us a note at @primafoodie

How to Help Your Child Build a Healthy Relationship with Food

How to get fussy eaters to eat vegetables.? “With a sprinkle of creativity,” writes holistic nutritionist Edie Horstman.

L-Citrulline Is an Amino Acid Known to Boost Brain Performance and Heart Health

 And it’s found in this one “unicorn” fruit…

What Are Processed Foods—and Why Are They So Bad?

 Those packaged crackers really do have a negative impact. Here’s why.

Why You Should Buy the ‘Ugliest’ Watermelon

‘Tis the season of one of the most beloved fruits of all time. These tips will ensure you’re picking the best of the bunch.

The PrimaFoodie Guide to Clean Laundry Detergent

For many of us, laundry is a household chore we do on autopilot. At some point in our lives, we learned a technique and stuck with it. But like any method, the way we do our laundry is worth re-evaluating from time to time. This is to ensure we’re doing it most efficiently and in the healthiest way for our bodies and planet. The best place to start is cleaning up your laundry detergent. 

A solution meant to clean our clothes of toxins, grime, body odors, and pollutants, detergents can cause more harm than good in the long run when they’re laden with potentially harmful chemicals. Common additives linked to health concerns, such as sulfates and fragrances, can break down clothing, seep into our pores, irritate the skin, and pollute the earth.

Here, our PrimaFoodie Laundry Detergent Guide clarifies why it’s important to choose a clean detergent and the main toxic culprits to avoid. Plus, we rounded up our top picks for the cleanest detergents available today. 

Toxic Detergent: Why It’s Important to Clean Your Clean

Perhaps you’ve chosen to use clean skin care products. Maybe you’ve rid your pantry of plastics. But what’s lurking in your laundry room? Our detergent seems to be a final frontier when we’re aiming to reduce our toxic load—and it makes sense why: We don’t apply this directly to our skin like we do other products, so the harm detergents can cause may seem a more distant threat. But a deeper look reveals the harm these solutions can cause. 

Most conventional laundry detergents (think: Tide, Arm & Hammer) contain surfactants (also called emulsifiers) that strengthen a solution’s foaming power and emulsification. These are linked to human health and environmental concerns. The Environmental Working Group, a third-party independent organization that fastidiously researches ingredients, finds certain anionic surfactants used to remove grease to be linked to severe skin irritation, eye rashes, and pervasive environmental pollution. The European Union Ecolabel organization shows certain emulsifiers to be “chronically” harmful to aquatic life. (In the early 90s, a federal ban on the use of laundry detergent phosphates, another popular emulsifier, took place in the US. Sadly, phosphates are still allowed in dish soaps and other products.)

Laundry detergents are also ground zero for fragrance. The fresh scent associated with a clean load can harbor toxins that are downright terrible. As in any personal care product, when you read “fragrance” or “natural fragrance,” it is most likely a cryptic umbrella term a company is using to include various additives without having to disclose what they are. As the EWG has long stated, think of “fragrance” as “hidden chemicals”: “A major loophole in FDA's federal law lets manufacturers of products like shampoo, lotion, and body wash include nearly any ingredient in their products under the name "fragrance" without actually listing the chemical,” states EWG. 

Dirty on Clean: Common Laundry Detergents Additives to Look Out for

Individually, each ingredient in a detergent can potentially cause harm to you or the planet. When combined with others, your cleaning solutions suddenly become harmful pollutants. Here are the main culprits to avoid:

Fragrance or Natural Fragrance

As mentioned, this is an umbrella term that hides many potentially harmful chemicals. 

Parabens

A group of chemicals used as artificial preservatives in household and personal care products since the 1920s. Most commonly called: Butylparaben, isobutylparaben, propylparaben, and isopropylparaben

Ammonia

An inorganic gas that has a harsh odor, ammonia is used to break down grime. Studies link ammonia to having a corrosive effect and can lead to respiratory, kidney, and liver issues.  

Chlorine Bleach

This classic cleaner is used to kill bacteria, mold, odors, and fungus, and to eradicate dirt. Researchers have found the cumulative use of chlorine bleach to be toxic to the lungs, liver, and kidneys. 

Phthalates

A group of common chemicals used in personal care and household products, phthalates are synthetic compounds used to make things softer. (Phthalates are commonly added to plastics to make them more pliable.) Study after study deems various phthalates as endocrine disruptors that are detrimental to our health. Common names include: diethyl phthalate, DBP (di-n-butyl phthalate) DEP (diethyl phthalate), DEHP (di-(2-ethylhexyl) phthalate or bis (2-ethylhexyl) phthalate), BzBP (benzyl butyl phthalate), DMP (dimethyl phthalate)

Dyes

There is no need to have dyes in detergent, just as there is no need to have it in foods. 

Choosing a Clean Detergent

The key in finding a laundry detergent is to read the ingredients list, which should be short and transparent. Beware of falling for marketing claims on labels such as “natural” or “organic,” as these can trick you into thinking the solution is cleaner than it is. 

The following is a short list of six clean laundry detergents we stand behind. Each one boasts an EWG score of EWG Verified, which means it meets the organization’s strictest standards for health and transparency, or EWG A, which means there are very few or no known suspected hazards in the ingredients. (We vetted each and chose those rated EWG A to have the least ingredients, all of which are free of known suspected hazards.)

To avoid any hidden scented additives, we suggest always choosing a detergent that is fragrance-free, which these are. Some clean detergents available do scent their solutions with pure essential oils, but we still opt out of those to ensure we’re grabbing the most limited-ingredient, pure solution there is. 

Editor’s Note: We only stand behind the mentioned product and not the entire brand or company’s collection, as offerings vary in terms of ingredients. As always, be sure to vet and test each product yourself. Your susceptibility to a product or ingredient is paramount and can only be verified by your and/or a medical expert. 

Molly’s Suds Laundry Powder

EWG Rating: A

Dropps Sensitive Skin Laundry Detergent Pods, Unscented

EWG Rating: A

Hello Bello Organic Concentrated Laundry Detergent, Unscented

EWG Rating: A

** While this solution is excellent, we are regretful it comes in a plastic bottle.

Nellie’s Laundry Soda

EWG Rating: A

Dirty Labs Bio Laundry Detergent – Free and Clear

EWG Rating: Verified

Blueland Laundry Tablets, Fragrance Free

EWG Rating: Verified

Why You Need an Insect Repellent—Plus 6 PrimaFoodie-Approved Bug Sprays

Protecting ourselves against insect bites is not an easy feat. Bugs are small. They annoyingly fly into small spaces and crawl between clothing layers. Taking precautions such as wearing protective clothing layers, particularly in high-density brush areas, is important. 

The same goes for spritzing bug sprays to amplify protection. But many common repellents contain potentially toxic and irritating chemicals, such as preservatives and fragrance. We’ve scoured the shelves to find the cleanest options out there. Here are our top picks for botanical DEET-free bug repellents void of any harmful additives. (And if you’re curious to learn more about DEET, read on.)

What Is Bug Spray Important?

First, let’s talk about why we need protection. The issue with bugs is the harm their bites can cause. Itching, swelling, and inflammation are three common responses to a mosquito or spider bite. Illness is another issue—and one that’s serious. The CDC states that in North America, residents are at risk of numerous “vector-borne” diseases. including Lyme, dengue fever, West Nile, Rocky Mountain Spotted Fever, and more. For this reason, taking precautions to avoid getting bitten or stung means reducing the risk of contracting a disease.

Why Is DEET Avoided?

DEET, diethyltoluamide, is a colorless oily substance that has been proven effective in warding off bugs. Yet this ingredient is controversial. Some experts suggest applying a solution with a low concentration of DEET, particularly when traveling to areas that are at high risk for disease-infesting bug bites. The Environmental Working Group states that a solution that contains DEET at a maximum of 20 percent (10 percent for children) is safe. EWG also states the ingredients Picaridin and IR3535 to “have low safety concerns and offer a high level of protection from a variety of biting insects and ticks.” 

We do not include DEET-containing repellents in this guide. Why? This ingredient is notorious for causing rashes and other side effects. Simply put: We avoid it—but we still take bug-bite precautions seriously. Choosing a bug repellent is personal. There isn’t one solution that is 100 percent effective for preventing disease-disseminating bug bites. That’s why it’s always important to consider where you’re going and your health concerns and needs.

What Natural Bug Sprays Are Best?

The following are PrimaFoodie-Approved solutions that contain only botanical ingredients and no added fillers, colors, or toxic preservatives. Again, we can’t guarantee that these will ward off all pests, but we’ve found these coupled with ample protective clothing and other precautions to work well.

Primally Pure Bug Spray
This spray contains citronella, a star natural ingredient that bugs loathe, with the added repellant benefits of rosemary and peppermint.

Erin’s Faces Deet-Free Mosquito & Tick Repellent
Citronella pairs with essential oils of geranium and lemongrass in this totally clean spray made by a small-batch, woman-founded company.

Good Flower Farm Into the Woods Bugspray
Another small-batch woman-founded option. We love how the essence of lavender gently reduces the intensity of the citronella.

Kinfield Golden Hour Deet-Free Repellent
A PrimaFavorite. A unique strain of Indonesian citronella, which this company says is more effective than other common citronella strains, complements the clove, citronella, and vanilla. 

Jao Patio Oil
A clean, uber-moisturizing oil that works as a moisturizer and natural repellant. The natural blends lends a mild lemony scent to skin.

Badger Balm Anti-Bug Shake & Spray
Lemongrass and citronella are the star ingredients in this New England-made clean spray.

Composting: Why Is It So Important?

In early 2022, a law passed in California requiring residents to compost their food waste. The law, which is part of the state’s aggressive plan to reduce food waste and up recycling efforts, doesn’t require residents to do their own composting at home per se. Rather the charge mandates that every person or household must separate their tossed food from their trash and then dump those scraps into the city- and state-provided composting bins outside.

The idea behind California’s progressive effort is to get a handle on the amount of perishable food waste that ends up in landfills. (Food waste is the largest category of matter that fills landfills.) When food is tossed, it breaks down and releases methane, a potent greenhouse gas, and climate change contributor. Experts see this as both a detrimental habit and a lost opportunity: Trashed food emits gas and adds to landfill bulk when instead its nutrients could be benefitting soil and crops.

What Are the Benefits of Composting?

With its composting law, California is looking to mirror the work of the natural world: In nature, an uneaten piece of fruit decomposes on the ground before getting digested by microorganisms and fungi and then converted into nutrients that nurture new plant growth. Composting, essentially, does this in contained settings within our communities and cities—all the while reducing reliance on landfills. It is a win-win.

Two more reasons why composting is beneficial on a municipal and individual level include:

It enables sustainable and healthy agriculture. A challenge of modern-day farming is a depleting topsoil layer. Research shows that land degradation is happening at a rapid rate. Roughly 25 percent of the total land area in the world has been degraded, according to the Global Environment Facility: “When land is degraded, soil carbon and nitrous oxide are released into the atmosphere, making land degradation one of the most important contributors to climate change,” as stated on GEF’s site. Composting helps to replenish soil’s lost nutrients, aiding in restoring land fertility for agriculture. 

Composting supports cleaner agricultural practices.

The United States’s reliance on toxic and potentially carcinogenic pesticides and herbicides is grave. The Environmental Working Group states more than 70 percent of non-organic fruits and vegetables have residue of potentially harmful pesticides. This is serious given how these chemicals have been linked to negative health and environmental effects. Experts say that replacing pesticides with composted matter naturally emboldens the soil, thus reducing the need for pesticides. 

How Do You Start Composting in Your City?

Ideally, we would all compost our scraps at home. This isn’t too hefty of a feat, given how the marketplace for chic and easy composting bins has grown. We’d all live in cities and states that mirror California’s compost mandate. Thankfully, a growing number of cities, including Boston, are making composting easy by providing compost waste drop-off sites. To find out if your city offers this, look to the following:

1. Your city’s waste removal department. Reach out to our local City Hall or city government headquarters for a contact in the waste removal department. This contact will inform you if your town, city, or county offers compost removal services or drop-off locations. If they do not, push and ask why. (The pressing questions of residents often spark new city ordinances.)

2. Your local recycling or trash service. Your town or city may have resident waste removed by an outside non-municipal organization—something that is quite common. The name and contact can be found via your local government, homeowners association, or landlord.

3. Your local schools. More schools are developing unused land into working community and educational gardens to teach children about growing and cultivating produce. 

4. Your local farmers’ market. This is always a win for any sustainably-founded question. Chances are the local farmers and purveyors in your region have a composting system in place. Ask to see if they would accept your scraps or refer you to a service they use.

To learn more about composting visit the National Resources Defense Council. 

Getting Real about Food Dyes: A Conversation with Dr. Tania Dempsey

Artificial food coloring is everywhere. In our food, our pharmaceuticals, even our mouthwash. Pick up a conventional or processed product from the shelves and you’re likely to find one of the nine FDA-approved artificial dyes listed in the ingredients.

The question then is: Why—and what harm does this cause to our health? To answer this, we reached out to Dr. Tania Dempsey, a Board-Certified physician specializing in internal medicine and integrative and holistic medicine. As Dr. Dempsey illuminates, food coloring represents the even larger issue of all the additives that go into what we eat.

Let’s start with how common food dyes are today. What are the main culprits?

Food coloring is pervasive throughout the food, drug, and cosmetic industries. 

The foods that most commonly contain artificial dyes are in the processed food category.  Breakfast cereal, chips, candies, cookies and other baked goods frequently have color added to them for appearance and to make them look more inviting.  Other packaged food, such as flavored oatmeal and macaroni and cheese,  often have food dyes listed in their ingredient list. Beverages like sports drinks, fruit juice and soda can also contain food dyes.  However, the really shocking thing is the number of foods that would not necessarily be considered “junk” food that contain dyes.

Many pharmaceutical pills, over the counter or prescription strength, whether they are capsules, tablets, contain some kind of coloring in the outer coating of their pills or capsules.

Liquid preparations, particularly for pediatric use like medications for fever or colds, often contain food dye.  The coloring probably serves as a way to distinguish the pills for the company, the pharmacist and the patient.  It also looks more attractive to the patient.   Hygiene products like toothpaste and mouthwash are usually found in various colors, with various food dyes added.   

These dyes are also found in unexpected places. What are those?

Some brands of pickles contain a yellow dye to make the pickles look brighter.  Non-organic oranges can be sprayed with a dye to give them a more vibrant orange color.  As mentioned previously, dyes are found in pharmaceuticals, even in infant and children’s products, as well as cosmetics, like face washes and creams, and personal care products like toothpaste and mouthwash. 

What are the main artificial food dyes to look out for? And what hazards or health concerns are they linked to?

There are nine FDA approved artificial dyes: Blue 1, Blue 2, Citrus Red 2, Green 3, Red 3, Red 40, Yellow 5 and Yellow 6. Studies have shown that all have some associated health risks. The literature has been extensively reviewed by several organizations and researchers. A summary of the dangers of each is outlined in a document published by The Center for Science in Public Interest.  

More than half of the approved artificial food dyes have carcinogenic potential and have been linked to tumor growths and cancer. Red 3, also known as Erythrosine, was shown to increase thyroid tumors in animal studies.  Red 40, Yellow 5 and Yellow 6 contain a chemical called benzidine, which is a carcinogen that can cause cancer.  Several dyes, notably Blue 1, Red 40, Yellow 5 and Yellow 6, have been shown to cause hypersensitivity reactions, with symptoms that can include: itching, hives, face swelling, headaches, dizziness, trouble breathing, and even anaphylaxis.  Yellow 5 has the potential for being genotoxic, which means that it can damage DNA, potentially affecting future generations of children.

Many of the dyes have been shown through various studies and meta-analyses to cause behavioral issues in children, including ADHD, which is concerning especially since children are the predominant consumers of food products that contain food coloring. *

We’ve read that some dyes are made of unappealing—and appalling—ingredients. Would you talk about this?  

Most of the artificial dyes are made from petroleum. FD&C Blue No. 2 Aluminum Lake is made from aluminum, which is a toxic metal.

There are natural dyes that contain insects, like carmine, which is a red coloring made from crushed cochineal bugs.  But many of the natural dyes come from fruits and vegetables, like beets, spinach, cabbage, or pomegranates.

What is the psychology behind using food coloring? Is it necessary?

From a health perspective, food coloring is certainly not necessary.  However, from a business and marketing perspective, food coloring sells.  Consumers, including children, are attracted to the colors, which make them excited about eating the food or taking the pill or swallowing the liquid medication, for instance. It is more enticing to eat something bright in color rather than something beige and bland. Food coloring has no purpose in any product other than aesthetics- it doesn’t make the food taste better or make the medication work better.   

What are some healthier swaps?

Generally speaking, organic food will be healthier and less likely to contain artificial food dyes. Choose organic oranges instead of non-organic, as an example.  Choose packaged products that contain fewer ingredients and avoid foods with bright colors.  Cutting back on packaged products and eating a more whole food based diet will be healthier and will avoid additional colorings or flavorings. Some products that are marketed as healthier, like fruit gummies, use natural dyes, but still carry their own set of side effects.  They may be less toxic but they can still cause hypersensitivity reactions in some people and contain excessive amounts of carbohydrates and sugars.  Staying away from foods that are colored may be difficult but there are plenty of options out there.  

Food dyes are just one example of a larger problem of copious food additives. What else is critical to know?

Beyond the issue with food dyes, we should also consider artificial or even natural flavors used in packaged food that might also be problematic.  Many products not only have color added for the visual effects but also contain flavors to make them appeal to the palate.  Artificial and natural flavorings may contain chemicals and solvents that can be toxic and can cause a variety of reactions.

Dr. Tania Dempsey, MD, ABIHM is Board-Certified in Internal Medicine and Integrative and Holistic Medicine. She received her MD degree from The Johns Hopkins University School of Medicine and her BS degree from Cornell University. She completed her Internal Medicine Residency at New York University Medical Center. She is currently a community staff member of Greenwich Hospital in Greenwich, CT.

In 2011, she founded Armonk Integrative Medicine (AIM) which has evolved into the AIM Center for Personalized Medicine, a destination practice in Purchase, NY, focusing on complex, multi-system diseases. Dr. Dempsey is an expert in Mast Cell Activation Syndrome, Dysautonomia, ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome), Tick-Borne Infections and Autoimmunity. She is a member of the U.S. ME/CFS Clinician Coalition and is actively involved in their Infection Workgroup subcommittee. She is the co-author of the chapter on “Urogynecology and Hypermobility” in the 2020 book, Disjointed Navigating the Diagnosis and Management of hypermobile Ehlers-Danlos Syndrome and Hypermobility Spectrum Disorders. She has recently published several ground-breaking articles in the medical literature, including the review article “Diagnosis of mast cell activation syndrome: a global "consensus-2" published in Diagnosis in April 2020 and the newly published case series from January 2022 titled: “Post-HPV-Vaccination Mast Cell Activation Syndrome: Possible Vaccine-Triggered Escalation of Undiagnosed Pre-Existing Mast Cell Disease?” To learn more about Dr. Dempsey visit aimcentrepm.com.

* Additional reference:  Kobylewski S, Jacobson MF. Toxicology of food dyes. Int J Occup Environ Health. 2012 Jul-Sep;18(3):220-46. doi: 10.1179/1077352512Z.00000000034. PMID: 23026007.

What Is “Inclusive Beauty”? Meet the Iconoclastic Beauty Founder Fighting for Greater Ethics and Kindness in the World of Self Care

A new wave of beauty pioneers are fighting back. They’re challenging the toxic and exclusive pillars that have forever pervaded the beauty industry and, instead, creating products that encourage a more mindful, clean, inclusive approach to self-care.

One such pioneer is Jennifer Norman. Founder of Humanist Beauty, a B Corporation Certified skincare collection focused on breaking the conventional beauty standards, and The Human Beauty Movement, a positivity-focused social impact effort, Norman wants to encourage a new wellness and self-care industry—one that invites every individual to define beauty for themselves. Norman and her team call this “inclusive beauty.”

Before we investigate what inclusive beauty is, we’ll first take a look at what it is not. Household makeup and skincare brands have long used tactics that reinform ageism, binary gender expectations, racism, sexism, and ableism. Expectations around what someone should look like have sold billions upon billions worth of products. Yet, these arbitrary beauty standards have led to wide swaths of consumers falling victim to anxiety, depression, low self-esteem, eating disorders, and other mental and emotional health issues. 

In tandem with these issues is the continued widespread inclusion of harmful chemicals in makeup and personal care items. A 2021 study found high levels of hazardous industrial compounds—all of which linked to grave health conditions—present in more than half of the cosmetics sold in the US.  

In short, the things created to make us feel beautiful have excluded, marginalized, and sickened consumers. Norman, along with her team behind Humanist Beauty, is flipping this script. Her focus is on ingredient purity, supply chain ethics, and care for every stakeholder involved, from her employees to consumers to the planet. “I wanted to develop a brand that went above and beyond to appreciate kindness, diversity, and well-being,” the founder says. 

When we asked how she is doing this, and what exactly she means by “inclusive beauty,” Norman is incredibly forthright. “Inclusive beauty is so much more than showing tokenistic images of women with different skin tones and hair types,” she tells us. “It extends to understanding the thoughts, feelings, frustrations, and opportunities of those who have previously been marginalized and under-represented in society. It is letting people know that we see them, hear them, and care about them deeply.”

A Conversation with Jennifer Norman

Let’s start off with the genesis of your company, Humanist Beauty. 

When I started developing the Humanist Beauty brand, I reflected on my own life experiences of being an adopted Asian American girl, and also on being the single mom of a mixed-race child living with chronic illness and disability. I wanted to develop a brand that went above and beyond to appreciate kindness, diversity, and well-being. 

How do you honor “inclusive beauty” via your brand?

Humanist Beauty stands for all races, backgrounds, skin tones, ages, abilities, gender identities, and beliefs. It lets all people know that they have value, and they matter. Some of the ways Humanist Beauty honors that is by working with diverse talent like trans model Gracie Cartier, prosthetic queer dancer Kima Dima, and unconventional curvy beauty Leah Abramson. We also support those with visual impairment or blindness by offering braille ID bands for our skincare products, Herban Wisdom Facial Oil and Herban Wisdom Eye Cream. We will continue innovating for ways to serve the abilities community even more going forward. 

What changes in the skincare and beauty industry are you most dedicated to seeing and being part of? 

More and more, beauty is being defined as wellness. It’s so much more than skin-deep. It’s about living truthfully, healthfully, and connected to everyone else in a positive way. The organization that I founded, The Human Beauty Movement, is all about embracing an ethos of beauty positivity. It’s about every human being coming to know their own true self and embracing the beauty that lives within. That way, they can then manifest that beauty out into the world as they desire rather than worrying about anyone else’s definition of beauty. 

I [recently] attended Natural Products Expo West, and I was blown away by the spirit of community and togetherness that was pervasive throughout the show. There is an enhanced focus on well-being across all categories, which is a likely response to living through an isolating pandemic such as we all did. 

Humanist has obtained B Corp status, which means you must prioritize the wellbeing of your employees, customers, and of the Planet. It’s worth noting that this is not an easy certification to obtain and maintain. Will you walk us through how Humanist makes this a priority?

I absolutely founded my business knowing that B Corp Certification was a priority, and I’m proud to say that The Human Beauty Movement was certified after 1 year of being in business. 

Being a B Corp is the gold standard of proving social and environmental impact. Given that ‘clean beauty’ means a lot of things to a lot of different people (and to some, it means nothing at all), having third-party validation such as B Corp Certification elevates brands in the marketplace as representing the best for people and the planet. Rather than putting all focus on shareholder value, which prioritizes profits, we put all our focus on stakeholder value, which is the positive benefit we’re creating for the entire ecosystem which encompasses our employees, suppliers, customers, communities, governance, and the environment. We put programs, policies, and procedures in place to ask questions like, “Do our suppliers exemplify diversity and fair wages? Are we supporting a regenerative economy? Do our products deliver holistic wellness through organic content, safety, and quality testing? How are we prioritizing community engagement and transparency?” And so on. 

B Corp Certification goes far beyond the realm of just being “clean.” It helps us assess and track our progress as a benefit company and hold ourselves accountable for living out our purpose-driven values. 

Ingredients are a critical part of your brand. How do you ensure the ingredients you use and the sources you tap into are ethical, pure, and conscious? Are there practices that a consumer can follow for vetting their own products? 

The truth of the matter is that consumers love to research ingredients yet doing so can be time-consuming. And there is a whole lot of contradictory information out there. That’s why it’s good to know there are brands, retailers, and organizations that help do the vetting for them. Clean retailer Credo Beauty allows you to click on any product’s ingredients to learn about their definitions. The EWG Skin Deep database is a good source for ingredient information. While not perfect, it’s perhaps the most comprehensive source for product safety data, and the EWG Verified seal is the strongest third-party indicator of best-in-class safety. 

I have extremely high standards when it comes to the ingredients that go into Humanist Beauty formulas. Not only do I screen for cleanliness, but I also do background checks on suppliers to vet their harvesting, processing, and manufacturing processes. I also require test results to ensure all raw bulk is clean and safe. 

[We] maintain an Ingredient Glossary where anyone can research any ingredient in our formulas to learn more about its function and safety. Transparency is an important aspect of our core values. 

To learn more about Norman and her inclusive beauty approach, visit humanistbeauty.com and the-hbm.com. 

—By Stacey Lindsay

The PrimaFoodie Guide to Amazon Alternatives

Choosing to support smaller brands and companies can be harder than expected. It requires determination and the time to research and vet alternative options. Making such a change can be particularly daunting when you’re aiming to forgo the services of one of the world’s largest online retailers: Amazon. 

Since its inception, Amazon has seen its share of employee and customer boycotts. Some people withdraw from Amazon due to reports of poor employee working conditions. Others aim to support channels that encourage and help to sustain small brands and companies. 

Whatever the case may be, a growing swell of interest to exit the services and goods of Amazon continues. If this is of interest, there are alternative shopping platforms—thankfully, an increasing number. We’ve rounded up the top six to consider when purchasing clean, local, sustainably sourced foods, self-care items, and home goods. 

Thrive Market

We’ve applauded this community-focused online marketplace many times before. With a giant curated selection of organic, non-GMO, and sustainably made foods, pantry items, and home and personal goods, Thrive offers a clean e-commerce selection that is hard to beat. The site is easy to shop, with items divided into obvious market sections and dietary and lifestyle needs. The company creates its own line of products and offers carbon-neutral shipping in recyclable packaging.

Package Free Shop

Lauren Singer, the founder of this Brooklyn-based online shop, is a true plastic-free pioneer. With the founding of Package Free Shop she and her team have helped to offer a fun, convenient way to shop for personal, pet, and home goods free of unnecessary plastics and coverings. The range, which is all from independently owned brands. (We absolutely love the kitchen section.)

World Market

This online marketplace, which also has stores across the country, continues to surprise us in the food and kitchen department. With a strong emphasis on global, fair-trade, and niche, the specialty spices, nuts, and jarred goods here are varied and hard to find. While this retailer is by no means perfect (there is still a wide range of mass-produced items, including furniture, here) it does provide a solid default option for finding smaller brands that value sustainability and ethics. 

Etsy

When Etsy sprouted out of Brooklyn in 2005, no one ever expected it to have the impact that it does today. This global online hub allows small artisans to sell their goods and has grown to be a premier go-to resource for supporting local, small and consciously made products. Etsy now has B Corporation status, which means it must consider the welfare of its employees and the environment in all that it does. With an assortment from personal care to furniture to jewelry, this company offers a giant selection. (It is also the first online shop to offset all its carbon emissions from shipping.) In this time of uncertainty, many have turned to support Ukrainian Etsy makers as an alternative means of helping those in need.

Bookshop

It’s common to look to Amazon as the default option for buying books online. Thankfully, Bookshop.org has sprouted and made both buying books and supporting small, independently owned bookstores easy.  Another certified B Corporation, Bookshop partners with small shops across the nation to offer essentially any and every book title. This company is generous with its profits, giving away more than 75 percent of its margin to the authors and shops. This is the PrimaFoodie go-to for all new cookbook releases.

Grove Collaborative

Grove Collaborative, which launched only a few years ago, aims to be completely plastic-free by 2025. An online retailer, it offers an assortment of personal, beauty, and household items, all of which have been vetted by their very strict set of standards that includes ingredient transparency (including no items that include artificial “fragrances”), no animal testing, and item that comes from ethical supply chains. 

The Simplest Act that Can Change Your Life

Whichever way we choose to communicate, the power of the written word is indisputable. That’s because the act of writing things down, with our hands clutching a pen and the ink drenching the page, is a practice that elicits a specific response in humans. Recent research suggests that the physical practice of writing—not texting, not typing, not voice-noting—is linked to stronger memory recall and higher brain activation. (Professor Kuniyoshi L. Sakai, a neuroscientist at the University of Tokyo and the author of a 2021 study on physical handwriting has been quoted saying that “paper is more advanced and useful compared to electronic documents because paper contains more one-of-a-kind information for stronger memory recall.”)

Writing down your thoughts—or goals, or ideas, or lists—is also a means that helps you bring ideas to life, author and life coach R.A. Leslie tells us. “It’s a visualization,” says Leslie, who bases much of her coaching work on journaling. (Leslie taught a journaling workshop for our first HEAL with PrimaFoodie Summit this past summer.) “You concretize things when you write them down. You get clarity—and your subconscious will actually obey what your conscious mind is telling you.” Leslie’s theory shows that by putting something to paper, the thought becomes real which in turn causes “your subconscious to obey what your conscious mind is telling you.”

So, if you seek to eat more vegetables: Write it down. If you desire to cook at home more: Jot it on paper. If you yearn for more organization and clarity: Go analog. “Whatever your goal is, if you want to be healthy, want to feel a certain way, want to follow this plan to feel better and healthier, writing helps,” says Leslie.

It also works from the other end of the spectrum. Meaning, if you lack the motivation to do something that you know would be great for you, writing it down can “trick” you into doing that actual act, says Leslie. “It’s really about telling your mind what it’s going to do.”

These reminders of how an exercise that is so simple yet so transformative intrigues us—particularly because we’ll soon be launching a PrimaFoodie tool that harnesses this power. (More on this very soon—stay tuned!) In the meantime, here are three more reasons to consider picking up the pen or pencil more often:

#1: It is fast. Sure, we’ve become so used to tapping a quick note to ourselves on our phones, but jotting down an idea with our entire hand is usually much swifter than relying only on our two thumbs. This is why Leslie is always prepared. “I have a piece of paper and a pen with me all the time.”

#2: It is easy. There’s no pressure to jot things down perfectly, says Leslie. Do it in your style and your way, whether this means dedicating a full hour to journal, using a consistent planner, or quickly jotting down random handwritten notes. The key is to write with no parameters. “This is something that should be pleasurable and enjoyable.”

#3: It is the beginning of something bigger. What is the bridge between our thoughts, goals, and dreams and their reality? Leslie says it is the act of immortalizing the idea. “The [aspect of] writing it down is the first step to really feeling and doing what you want.”

Stay tuned here and on Instragram for our upcoming PrimaFoodie launch that incorporates this simple, life-changing skill.

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,

The Plastic-Free Pioneers Making It Easy to Create a Sustainable Kitchen

One of the longest-running missions we’ve been on at PrimaFoodie is to cut out the plastic in our homes, especially our kitchens. Continued research suggests that exposure to bisphenol A (BPA), a synthetic estrogen found in hard plastics, may cause certain cancers. Manufacturers have been producing plastics that are deemed “BPA-Free”, but research on the alternatives links them to similarly concerning health issues.

The workaround? We aim for glass and other non-plastic materials to store our leftovers, seeds, nuts, and any other food items. We’ve found that when you start in the kitchen, ridding plastic from other places in the home gets easier—and, thanks to these brilliant companies, even fun.

Package Free Shop

Since its opening in 2017, this Brooklyn-based online shop has helped to keep millions of pieces of trash out of landfills. Founded by Lauren Singer, the environmentalist known for the savvy blog, Trash Is for Tossers, Package Free Shop offers a range of non-plastic items from personal care to office supplies to pet grooming, all from independently owned brands aimed at reducing unnecessary packaging and waste. The site is a joy to peruse, and the kitchen section is abundant for its stainless steel containers, wood cutting boards, reusable straws, and the like.

Blisshaus

The Cadillac of pantry storage systems. Blisshaus, a collection of streamlined glass pantry jars and labels, is the brainchild of founder Wiebke Liu, a Germany-born, McKinsey-trained strategist with an intense passion for the intersection of efficiency and aesthetics. Liu created Blisshaus to be a multilevel option for creating a plastic-free kitchen. You can order their varied-sized jars to re-package your food items yourself. Or you can opt for their virtual or in-person kitchen makeover service, where a Blisshaus expert will walk you through the pantry organization process jar-by-jar.

Fillgood

More than a decade ago, Fillgood founder Stéphanie Regni took a class on recycling that changed the course of her life. She learned that the act of recycling, as well-intentioned as it is, is not a long-term solution for the copious amounts of plastics that end up in landfills. Her response to her realizations was founding Fillgood, an educational platform and online boutique that offers a range of plastic-free household items and refill options. The Fillgood kitchen section is an excellent resource for hard-to-find food storage staples like beeswax wrap, and welcomed discoveries including handmade dishwasher powder.

Honorable Mentions:

Zero Waste Store

The Refill Shoppe 

The Zero Market

The PrimaFoodie Short Guide to Creating a More Positive, Sustainable Home

“The home should be the treasure chest of living,” French architect Le Corbusier famously said. We agree. Our environments have an immense impact on how we feel and function. No longer do we create homes for mere shelter: Our surroundings are keys to our wellbeing.

In truth, however, creating a home that is both a sanctuary and a supporter of a clean lifestyle might seem like a challenge—but it need not be. The smallest steps can lead to a space that invokes calm and positivity and supports a cleaner planet. Just as we might meditate or eat whole foods to care for ourselves, incorporating certain details in our homes and making specific changes can have a tremendous impact on our wellbeing. Here are four simple ways to get started.

Editor’s Note: If you’re looking to learn more about how our environments impact our lives, join Nichole, Sarah Chavez, and Marina Mizruh for their conversation on “Creating Your Optimal Space” at our upcoming HEAL with PrimaFoodie Summit. Tickets are on sale for one more day. Details here.

#1: Vet Your Home Cleaning Products

Even with the proliferation of clean, environmentally responsible household products, it is still easy to get despondent over the detrimental chemicals (and plastics) that some companies continue to use. But rather than getting overwhelmed, we can choose to take steps in the right direction. One of the smallest changes that can have the biggest impact on reducing toxicity levels in the home is to break free from conventional cleaning products. Avoid bleach and formaldehyde and instead aim for simple solutions made of pronounceable ingredients like vinegar, essential oils, and baking soda. (Branch Basics makes an excellent line of plant-based cleaners.) 

#2: Let There Be Healthy Light

Good lighting is one of the most impactful and affordable ways to breathe positivity into a home. By “good” we mean a mix of sources that are natural and sustainable. First, optimize natural light by keeping windows clean and unobstructed. A strategically placed mirror or glossy, non-VOC paint can also help to disperse natural brightness. Second, replace artificial light sources with LED bulbs. These use approximately 85 percent less energy than incandescent bulbs and help to shave off 25 to 30 percent on electricity bills.  

#3: Aim for Glass and Cloth

Disposable materials, particularly plastics and paper products, are still nearly impossible to avoid. But until the giant corporations stop pumping out these products, the onus is on us to reduce the amount that enters our homes. We’ve found the easiest places to start are opting for glass storage and pantry containers, which don’t release any chemicals into food, and swapping paper towels for linen or organic cotton towels.

#4: Dedicate a Space for Calm

At PrimaFoodie, we view meditation as a vital practice for clarity, productivity, and overall self-care. The key to reaping the benefits is consistency—and what supports consistency is having a clean, safe, comfortable space to meditate. This doesn’t have to be an entire room. A quiet corner works just as well. Aim to keep any tools that support your practice, such as a meditation pillow, blanket, or mat, neatly in the area to avoid any obstacles coming between you and bliss.

For more ideas on creating a sustainable, healthy home, see ‘The Case for Keeping a Clean Fridge.’ 

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.