What We All Must Know about Our Drinking Water

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The news headlines about our drinking water are horrifying: 

  • “Forever chemicals spike” (The Denver Post)

  • “Water restrictions drag on” (USA Today)

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

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

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

#1: Old infrastructure

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

#2: Toxic pipe materials

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

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

#3: Forever chemicals

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

#4: Bacteria and microorganisms

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

What can we do?

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

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

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

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

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

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

Garlic Green Beans

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Want a healthy, quick side of greens that isn’t a salad? Look to these Garlic Green Beans, which are simple to make and add fresh flavor and lots of crunch to a plate. You can cook these longer, if you like a softer texture.

This recipe yields 6 servings

INGREDIENTS

  • 1 lb fresh green beans
  • 1 small red onion
  • 1 clove of garlic
  • Olive oil
  • Salt
  • Pepper
  • Cayenne powder
  • 454 grams fresh green beans
  • 1 small red onion
  • 1 clove of garlic
  • Olive oil
  • Salt
  • Pepper
  • Cayenne powder

Directions

  1. Wash and clean the beans by removing the tips. Bring a pot of water to a boil.

  2. Boil the beans for 2-3 minutes.. Cool in a bowl of ice water, then strain and dry.

  3. Heat olive oil in a sauté pan to glaze the onions and garlic. Add the green beans and season with salt, pepper, and a hint of cayenne.

 

Pork tenderloin with honey mustard glaze

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This is one of those dishes that takes minimal effort and time to whip up, yet it tastes like it took all day to prepare. The honey and mustard bring out the natural sweetness of the pork. Make this for a Sunday supper or when you’re having guests for dinner.

This recipe yields 4 servings

INGREDIENTS

  • 1 pork loin approximately 1.5 lbs
  • 4 tablespoons stoneground (country style) mustard
  • ½ teaspoon tarragon, finely chopped
  • ½ tablespoon honey
  • ½ tablespoon olive oil
  • ½ teaspoon fresh ground pepper
  • Zest of ½ lemon
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper
  • 1 pork loin approximately 680 grams
  • 4 tablespoons stoneground (country style) mustard
  • ½ teaspoon tarragon, finely chopped
  • ½ tablespoon honey
  • ½ tablespoon olive oil
  • ½ teaspoon fresh ground pepper
  • Zest of ½ lemon
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper

Directions

  1. Preheat the oven to 350 degrees.

  2. Clean the pork loin by taking off the silver skin. Place it on a sheet pan.

  3. Mix together the mustard, honey, olive oil, tarragon, ground pepper, lemon zest, salt, pepper, and cayenne to create a glaze. 

  4. Cover the pork loin with the glaze and place in the oven. Cook for approximately 20 minutes or until the center temperature is 145 degrees fahrenheit.

  5. Take the pork loin out of the oven and let it rest for about 5 minutes. Cut it into one inch slices and top with cherry chutney.

**Add an additional ½ teaspoon of tarragon for a deeper flavor.

 

Balsamic Cherry Chutney

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Cherries complement an array of vegetables and proteins because of their mildly sweet, versatile flavor. Case in point: this Balsamic Cherry Chutney. The acid of the vinegar marries with the herbs and fruit, resulting in a put-on-everything fresh condiment. Aim to use fresh cherries and high quality balsamic vinegar and olive oil, if you can.

This recipe yields 6 servings

INGREDIENTS

  • 1 cup pitted cherries, halved
  • ½ jalapeno, finely diced
  • 1 shallot, finely diced
  • 2 teaspoons tarragon, finely chopped
  • ½ cup balsamic vinegar
  • ¼ teaspoon black pepper
  • ¼ teaspoon sea salt
  • 1 teaspoon olive oil
  • ½ teaspoon honey
  • 240 grams pitted cherries, halved
  • ½ jalapeno, finely diced
  • 1 shallot, finely diced
  • 2 teaspoons tarragon, finely chopped
  • 115 grams balsamic vinegar
  • ¼ teaspoon black pepper
  • ¼ teaspoon sea salt
  • 1 teaspoon olive oil
  • ½ teaspoon honey

Directions

  1. Add the olive oil to a small pot over medium heat. Sauté the shallots and jalapeño until soft and fragrant.

  2. Add black pepper and balsamic vinegar. Turn the heat to low and simmer until everything starts to caramelize. The liquid will reduce to about half.

  3. Add the pitted cherries and let combine for about 1 minute.

  4. Turn off the heat and add the salt and honey.

  5. Once the chutney in the pot has cooled, add in the tarragon. 

  6. Serve over pork tenderloin, chicken, or any other favorite protein.

**This makes an excellent spread on toast or addition to coconut milk yogurt.

 

PrimaFoodie Ingredient Spotlight: Caramel Coloring

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Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose—because even when something is edible, that doesn’t mean it’s healthy or necessary.

What is Caramel Coloring?

Caramel coloring (also referred to as caramel color) is an edible brown food additive made by heating a variety of carbohydrates, such as corn, high fructose corn syrup, various types of sugar, or malt syrup.

What is the purpose of Caramel Coloring?

As its name suggests, caramel coloring gives foods and beverages a brown or caramel-like color. While the raw finished product does have a slight burnt-like caramel flavor, its main use is to provide color rather than taste.

One of the most widely used substances, caramel coloring has been a popular additive of numerous mass food manufacturers, including Coca-Cola, for more than 150 years. 

Where is Caramel Coloring found?

The wild thing about caramel coloring is just how widely used it is. Turn over any sugary mass-produced drink or snack, and there’s a high chance it contains this additive. 

The most common foods (and food-like substances) that contain caramel color include:

  • Brown-colored soda, such as cola and root beer

  • Fruit and vegetable juice, such as prune and apple juice

  • Beer, cider, and wine

  • Jam and jelly

  • Bread

  • Crackers

  • Packaged baked goods

  • Gravy 

  • Condiments, including mustard

  • Soy sauce, Worcestershire sauce, and other sauces

  • Candy, including chocolate and licorice

  • Bottle tea and coffee

Is Caramel Coloring Bad?

First thing first: Caramel coloring sounds harmless because of its name. (Isn't it just heated sugar?) But a deeper look at this additive, which is made from heating and manipulating various carbohydrates, shows there’s reason to pause.

Every manufacturer creates its caramel coloring a bit differently. As we noted, some heat high fructose corn syrup, a highly processed substance widely reported to cause metabolic issues. Others may use sugar or malt syrup. Depending on the main heated ingredient, some variations of caramel color contain a byproduct called 4-methylimidazole (4-MeI), which has been under scrutiny for more than two decades because of its potential carcinogenic effects. 

In 2007, the National Toxicology Program released a study examining the impact of 4-MEI on rats. While its potential carcinogenicity was deemed "inconclusive," this still caused many food sleuths to fight to ban the substance. More recently, in 2020, the National Toxicology Program published the results of another study on 4-MEI and rats to see if exposure to the chemical caused any developmental or reproductive harm. The FDA states that this study "showed reproductive and developmental effects in male and female rats at the levels tested."

For the past 10 years, California has required any manufacturers offering a product with more than 29 micrograms of 4-MeI to label it as a potential health warning. Coca-Cola reformulated its product to avoid having to place such a warning on its packaging.

The PrimaFoodie Take 

As we always do with ingredients, we went through our checklist for caramel coloring: Is this ingredient processed? Does it offer nutritional value? Is it necessary? Where does the research point? Caramel coloring is highly processed, offers zero health benefits, and is linked to carcinogenicity in studies. 

Considering all of this, we avoid foods with caramel coloring by all accounts. This additive is linked to too many concerns to warrant any place in our diets. Plus, any additive that manipulates a food's color also attempts to manipulate consumers because it makes food seem more appealing. 

One of the greatest ways we can fight against food manufacturers creating substances that are bad for our health is to read our labels, avoid additives, and thus break the demand.

What Do We Know about Vanilla?

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Vanilla is rich, complex, and storied. Warm with a heady scent, it adds depth to foods in a way that's been beloved for centuries. But as ubiquitous and beloved as this natural ingredient is, vanilla is often misunderstood and a target for artificial copies.  

Marty Parisien will talk about vanilla all day. As the co-founder of Singing Dog Vanilla, an Oregon-based pure vanilla company founded in 2004, Parisien has seen it all in the industry. We called him to ask about the issues he comes across, what we should look out for when sourcing high-quality real vanilla, and why he loves working with this gorgeous ingredient. 

A Conversation with Marty Parisien

When it comes to buying real vanilla, what are some concerns about quality and integrity that you’d like people to be aware of?

The FDA designates what pure vanilla extract is—13.35 ounces of vanilla beans extracted into one gallon of 35 percent alcohol-water solution. Vanilla is one of the only flavors the FDA defines. So we have to hold to that standard. The problem is, much like with the olive oil industry, people and companies are making vanilla that doesn't comply with those rules and claiming it’s real. 

When most people buy a fake vanilla flavor, they know it's fake: [Artificial vanilla] is labeled clearly in the US. It’s usually made from a derivative of wood pulp. But the biggest problem in the US—which all of us in the vanilla industry deal with—is people going to Mexico to buy cheap vanilla that is labeled as real FDA-approved when it’s not, it’s fake. The fake stuff that people get across the border is filled with who knows what kind of chemicals. A lot of it has Tonka bean extract, which has been linked to renal failure. [Editor’s note: Tonka bean is illegal in the US.] People buy this cheap, bring it across the border, and say, ‘I got this really good vanilla. It's really strong, and it was really cheap,’ when it’s all fake and filled with a lot of bad stuff. 

What are some common misconceptions about real vanilla?

People will often tell me that they got a really good real vanilla that’s clear. Well, vanilla is not clear. There's no way to make a clear vanilla. Vanilla is brown. 

The heavy hitter is price. Vanilla—real vanilla—is very expensive. It’s the only edible fruit from an orchid. The orchid takes about five years to mature and begin flowering. When it throws out a flower in the morning, you have about four hours to hand-pollinate it before the flower drops. Then it takes about nine months for this to grow into a full big green vanilla bean, which is then picked and sun-dried like raisins in the sun every day for about two months. They’re laid out in the sun, picked back up at night, and laid out in the sun the next day. Then they’re sorted, bundled up, and put into conditioning boxes for a couple of months—and that’s when they start to smell like vanilla. 

It's fascinating because vanilla is beloved and ubiquitous, but it’s often considered ‘basic’ or ‘plain’ for those who may not fully grasp its complexity.

It is so complex! There are between 250 and 300 flavor compounds that have been identified in vanilla. So it’s amazing that we use it to mean ‘plain’ in American English. 

What’s amazing about vanilla is that you don't taste vanilla in many things, but it brings out all the other flavors. Like in a crumble or a cherry pie, you may or may not taste vanilla, but it brings out everything else. And you will notice when the vanilla is not there. It’s like a support to everything else. We don’t know exactly why it works, but it works.

We created a vanilla salt. It comes in a grinder, so you grind the salt and vanilla together. We use it on everything from pineapple slices to fresh crab, seared steak, and salmon. It’s amazing what it does. Salt and vanilla are two things that bring out the flavor.

What is important to look out for when purchasing real vanilla?

Look to see that it was extracted in the USA. Price is an indicator. Price is a marker Like olive oil, truffle oil, or anything that can be faked. Vanilla is expensive. You should always be able to call or email the vendor and ask for a certification of analysis. We have this for every batch we extract. It’s also important to see that the alcohol used to mix is derived from a botanic source, not petroleum. Ours is from organic cane sugar. We do this rather than corn or soy because of allergies. 

But again, I always encourage customers to ask questions. If you’re concerned about the quality or the alcohol used, contact the vendor and ask. There are some really good vanillas out there, and the good companies will answer your questions. 

What do you love about vanilla and working in this industry?

You meet a lot of really interesting people in this business, both on the supplier side and on the customer side. I’ve met chefs all over. I’ve met mothers whose children are allergic to ingredients, and they’re so grateful we can tell them everything in our vanilla because we're transparent about ingredients. I’ve met many different people from around the world. I think that's been the most interesting part of this business. It reaches everywhere because everybody has a story about vanilla.

You can learn more about Marty and Singing Dog Vanilla at singingdogvanilla.com.

Melon, Cucumber Salad with Mint and Feta

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A bit of flavor magic happens when you combine juicy watermelon and cantaloupe with fresh mint. Plus, the mild saltiness of the feta brings out the sweetness of the melon. This is a perfect summer salad.

This recipe yields 8 servings

INGREDIENTS

  • ½ watermelon, chopped
  • ¼ cantaloupe
  • 4 roma tomatoes
  • 1 english cucumber
  • 1 red onion
  • 1 lemon
  • ½ jalapeno
  • ½ tablespoon honey
  • ½ bundle mint
  • 8 ounces of feta crumble
  • ½ watermelon, chopped
  • ¼ cantaloupe
  • 4 roma tomatoes
  • 1 english cucumber
  • 1 red onion
  • 1 lemon
  • ½ jalapeno
  • ½ tablespoon honey
  • ½ bundle mint
  • 8 ounces of feta crumble

Directions

  1. Cut melons, cucumbers, and tomatoes in 1-inch cubes.

  2. Finely slice the onion and jalapeno.

  3. Toss with finely chopped mint, salt, lemon juice, and honey.

  4. Top with feta crumble.

TIPS

**Cottage cheese can also be used as a dairy protein instead of feta.

 

Roasted Vegetable Salad

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Summer’s here, which means a bounty of fresh produce. We love using zucchini and summer squash for this dish, but you can incorporate any vegetables from the farmers’ market. A meal in and of itself, this is especially satisfying when drizzled with our Lemon Garlic Vinaigrette and paired with quinoa or grilled chicken.

This recipe yields 8-10 servings

INGREDIENTS

  • 1 zucchini squash, seeds removed
  • 1 yellow squash, seeds removed
  • 2 carrots
  • 1 red onion
  • 1 bundle of asparagus
  • ½ cauliflower
  • 1 bell pepper, any color
  • 1 small eggplant
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cayenne
  • 1 zucchini squash, seeds removed
  • 1 yellow squash, seeds removed
  • 2 carrots
  • 1 red onion
  • 1 bundle of asparagus
  • ½ cauliflower
  • 1 bell pepper, any color
  • 1 small eggplant
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cayenne

Directions

  1. Clean and cut all the vegetables in half.

  2. Toss the vegetables in olive oil and season with salt, pepper, and a touch of cayenne.

  3. Roast them on a grill leaving them al dente with a light burn for the best flavor. (See tips for oven roasting.)

  4. Remove from the grill and allow the vegetables to cool, then cut into bite sized pieces.

  5. Toss with lemon vinaigrette dressing.

TIPS

**Don’t have a barbeque or grill? Roast the vegetables in the oven on 375 degrees fahrenheit for 30 minutes or until desired tenderness. Al dente is recommended.

**Can be eaten as is or paired with a grain such as quinoa.

 

Lemon Garlic Vinaigrette

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We call it a vinaigrette, but in truth, this lemony garlic combo is so much more. We drizzle ours on fresh greens, roasted vegetables, and any grilled protein. It’s simple to make and keeps for seven to 10 days in the refrigerator.

This recipe yields 8 servings

INGREDIENTS

  • 2 lemons, pressed
  • ¼ cup olive oil
  • 2 cloves garlic, finely chopped
  • 2 tablespoons parsley, finely chopped
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1 teaspoon honey
  • Zest of 1 lemon
  • 2 lemons, pressed
  • 85 grams olive oil
  • 2 cloves garlic, finely chopped
  • 2 tablespoons parsley, finely chopped
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh black pepper
  • 1 teaspoon honey
  • Zest of 1 lemon

Directions

  1. In a bowl, combine the lemon juice and lemon zest. 

  2. Add garlic*, black pepper, sea salt and honey.

  3. Begin whisking while slowly adding the olive oil until it emulsifies. 

  4. Add parsley and continue to whisk. 

TIPS

**Press garlic with the flat side of a knife, add a pinch of sea salt, then finely chop. This helps to prevent chunks in the vinaigrette and also intensifies the garlic flavor. 

**Use as a salad dressing or marinade for chicken or fish, or drizzle on the Roasted Vegetable Salad. 

**For a different flavor profile, substitute parsley with basil, oregano, or thyme.

 

Be Your Own Wellness Advocate: 6 Pieces of Inspiring Advice on How to Eat Better and Live Healthier—Today

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Ask any expert in our PrimaFoodie orbit what the key to living healthier is, and they’ll likely answer the same: It starts with real whole foods. What we eat fundamentally impacts how we feel, think, and live. Food is life. 

One step beyond that is how we eat our food and the ways we source it. Becoming a more critical consumer (and eater) is by far the most important way to impact our health and that of our loved ones, communities, and the planet. We can change the world by being empowered advocates for better food.

Here are six motivating and enlightening thoughts on becoming a more mindful and critical eater from our community of experts. We hope their insights honor the power of eating better—and inspire you always to see the power in you and on your plate.



#1: H.J. Schaible: Eat Meat More Mindfully

“We encourage people to have a more mindful approach to buyin and how much, and also to consider how much vegetables or starches they're eating with it. Instead of putting the whole slab of meat on a plate, we inform people that you're going to be spending a premium price for grass-fed locally raised meat, so respect it.”

#2: Dr. Tania Dempsey: Avoid Artificial Food Dyes and Additives When Possible

“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 packaged 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.”

#3: Melinda Hemmelgarn: Be an Empowered Advocate


“It used to be that I was the only one going into the supermarket and asking the manager to have more organic produce. Now, the stores are happy to carry organic produce because so many consumers are asking for it. To get pesticides banned, it is going to take pressure on Congress and joining with organizations that are actively involved and watching the legislation. That’s how we have the most power.”

#4: Lisa Cipkar: See the Healing Power of Food

“The number two thing is that we need to look at food as medicine. We still often eat to satisfy and that's it. There is so much within the nutrition world that could change the game for us, especially in North America. There’s a reason why there are other parts of the world that are doing a whole lot better statistically with their healthcare systems and the status of chronic symptoms and diseases.”

#5: Will Cole: Everything We Put In and On Our Bodies Makes an Impact

“We aren't just what we eat. And we aren't just what we supplement with. We are what we absorb, too. So many people are even trying to do the right things and eating better foods or supplementing with things, but they're still deficient. We have to work on gut health and absorption and digestion as well to make good use of these things.”

#6: Haley Scheich: Find the Foods that Work for You

“Once you see the changes, by learning for yourself, this food works for me, this food doesn't work for me, it’s incredible.”

It’s Summer Reading Time: Here Are the Most Informative and Enjoyable New Wellness Books to Read this Season

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Groundbreaking science, food advocacy, wellness at any age: These are some of the critical topics in our summer 2023 book roundup. It’s a tight list but an impactful one. Each of these books we find profoundly compelling and edifying at PrimaFoodie. 

And while you’re reading through our list, we’d love to know yours. What are your go-to books on nutrition, wellness, and health? Please send us a note at empowered@primafoodie.com or a DM at @primafoodie!

Outlive: The Science and Art of Longevity by Peter Attia, MD

Peter Attia, MD, is a former surgeon and hugely popular podcast host who believes that better health can start this minute. How so? With what we eat, how we move, and our mindset. Of course, there’s a lot more to Dr. Attia’s approach, which he outlines in Outlive, but it’s his honest and accessible take that makes these pages captivating. He believes the word “longevity” evokes extreme views and the idea that we need a magic pill. The truth is quite the opposite. We hold the reins for a longer, healthier, more vibrant life. In his riveting bestseller, Dr. Attia shows us how to have more vital cognitive, physical, and emotional health and all that encompasses. 

Whole Woman Health: A Guide to Creating Wellness for Any Age and Stage by Carrie Levine

Certified midwife, nurse, and functional medical practitioner Carrie Levine offers this thorough guide to functional medicine catered to biological women. The book is dense but readable, looking at how stress, diets, and the environment play a huge role in overall wellness. Weaving in stories from women, many of whom who’ve been roadblocked by the Western healthcare system, Levin’s insights get to the roots of issues, revealing a deeper look at the whys of disease and natural approaches to healing.

Food for Life: The New Science of Eating Well by Tim Spector

As one of the leading food scientists, epidemiologist Tim Spector offers us one of the most profound and insightful looks at how critical nutrition is to our well-being. Spector debunks diet myths to open a new path to understanding why certain foods interfere with our gut microbiome. His writing is witty and quick, making this health book a page-turner (a hard feat!). 

The Healing Plate: Harnessing the Power of Food for Balance and Wellness by Laura Trenaman

Part recipe book, part holistic health guide, The Healing Plate focuses on how food impacts mood, blood sugar, and mental health. We love how author Laura Trenaman tailored the book around accessible health goals. She thoroughly examines why vitamins and minerals matter, the mind-body connection, and how mindful eating is just as important as healthy eating. This book makes eating well attainable and inspiring. 

Well-Rested Every Day: 365 Rituals, Recipes, and Reflections for Radical Peace and Renewal by Jolene Hart

We know how critical rest is, but how do we get enough of it in this hectic world? Integrative health coach and former beauty editor Jolene Hart takes a comprehensive look at rest—not merely sleep, but deep rest—today and how we can start incorporating it into our lives. She weaves in recipes, tips, and restoring rituals that help to ease the nervous system and encourage the body to reset and heal.  

PrimaFoodie Ingredient Spotlight: Guar Gum

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Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

Guar gum is everywhere these days. A staple in various processed goods, from alternative milk to gluten-free goods, this binding agent makes foods thicker. Since it's an additive, however, we wanted to examine it. Here's everything you need to know. 

What is Guar Gum?

Often referred to as gellan gum, Guar gum is a galactomannan, a polysaccharide (carbohydrate) found in the cell walls of guar gum beans, which grows on Cyamopsis tetragonolobus plants native to Pakistan and India. Cultivators de-husk and mill the shells of the beans, which then is turned into a powder food additive. Guar gum has high water-absorbing capabilities, making it an effective way to thicken soups, milk, and other foods.

What does Guar Gum do?

The primary purpose of guar gum is to make food thicker and palatable. Because it rapidly absorbs water, guar gum creates a gel-like consistency. Used as an emulsifier, it bolsters the texture of certain foods. These include: 

  • Yogurt 

  • Nut and plant milk

  • Ice cream

  • Canned soups 

  • Protein bars

  • Supplement powders

  • Vitamins

  • Gluten-free baked goods

Farmers grow guar gum beans on several continents. While it's used as an emulsifier in personal care and household products, most guar gum is found in foods today. It's also available on its own.

Is Guar Gum Bad?

Research on guar gum and its potential issues is limited. Still, some studies have shown it to interfere with the gut microbiome. Because it absorbs water quickly, research has also shown it interferes with the digestive system. Popular diet pills and appetite-curbing supplements include guar gum because it causes food to swell in the stomach, leading to a feeling of fullness.


Our PrimaFoodie Take

Like any additive, we're hesitant to give guar gum a thumbs up. The fewer additives, the better, in our book. We advise paying attention, reading labels, and seeing how this additive impacts your digestive system. 

Further reading: The Primafoodie Ingredient Spotlight on Soy Lec.

6 PrimaFoodie-Approved Clean Deodorants

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Synthetic preservatives. Binding agents. Antibacterial chemicals. Aluminum. Putting these substances onto our bodies repeatedly would cause anyone to pause. Yet these are ingredients commonly found in conventional deodorants and antiperspirants. And while the research investigating the link between cancer and deodorants and antiperspirants is (still) lacking, there is evidence that these ingredients are known endocrine disruptors.   

That leaves us with finding something better: a product that helps to keep odor and excessive sweat at bay. But a truly clean deodorant—one made without endocrine disruptors and other toxic additives—that works is hard to come by. Thankfully, we've done the work and found several that mainly check the boxes. 

We say "mainly" because finding a clean deodorant can be tricky. Our body chemistry shifts throughout the days and months, depending on what we're going through, eating, and more. All of this can impact the efficacy of a product. Our advice is to go with it. Switching to and sticking to clean deodorants can take some trial and error—but it's a change worth making.


Humble Rosemary & Mint Aluminum-Free Deodorant

This is Nichole’s new favorite. Uplifting and refreshing, it glides on smoothly. What’s notable beyond Humble’s super clean ingredients is that it’s alcohol-free, which makes it gentle enough for super sensitive skin. 

Agent Nateur holi (rose) N4 Deodorant

Each deodorant in this collection is super clean and smells divine. This holie (rose) version, made in partnership with Shiva Rose, has a scent of sandalwood and rose. It isn’t as effective for Nichole, which is why we think it’s best for lighter, non-workout days.

PiperWai Natural Deodorant Cream

This is one of Nichole’s favorites. It’s a simple cream packed with moisturizing shea butter and coconut oil that relies on activated charcoal to neutralize odors and absorb moisture.

Ursa Major Hoppin’ Fresh Deodorant

The aloe allows this to smooth on easily, while the eucalyptus and peppermint leave a cooling sensation. This is a staple that has (so far) worked consistently for us.


Tallowderm Natural Deodorant Balm

This brand uses beef tallow, which is rendered beef fat that is naturally antimicrobial and high in vitamins and moisturizing properties. Nichole has found that the key here is to go light. A single thin layer does the trick. Applying too much and it could stay damp, or cause you to sweat more.

Simply Divine Botanicals Keeping Abreast of It Deodorant

Formulated with odor-zapping silver, zinc, and mineral salts, this light deodorant sprays on easily and leaves a light note of citrus.



Schmidt’s Geranium Flower Deodorant

Since 2010, Schmidt’s has been at the forefront of the clean deodorant game, so they really know how to make a clean stick that works. Each of their myriad of scents, from Rose + Vanilla to Fig + Yuzu, are all stellar, but the Geranium gets our pick. It’s super light, leaves a hint of lemony floral, and is good for more sensitive skin



BeautyCounter The Clean Deo

We fully trust BeautyCounter. Every product from this clean company that we’ve tried gets an excellent rating from the Environmental Working Group and our thumbs up. This deodorant comes in a refillable case and works well—really well—in keeping away sweat and odor.



Cleo + Coco Great Expectations Charcoal Deodorant

This is one of the best working natural antiperspirants. The magic is in the natural clay and charcoal, which work together to zap bacteria and wick away moisture. It works so well, it makes us wonder why aluminum is still a contender. 





What does ethical meat look like? A Conversation with the founders of Pasture PDX

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Pasture PDX is a butcher shop doing things differently. At least, differently by conventional American standards. Founders Kei Ohdera and HJ Schaible take a European approach to their butchery, sourcing retired dairy cows and using the entire animal for butcher cuts and meats for their Portland, Oregon deli and butcher shop. Every cow Ohdera and Schaible acquires comes from a regenerative farmer they know who has raised the animal ethically and humanely. 

Ohdera and Schaible’s approach is common in Europe and other parts of the world. However, it’s rare here in the US, where the corporate concentration of meat production and factory farming are growing issues. Only four companies dominate the production—more than 80 percent—of our nation’s meat. This monopoly comes at the cost of many, including small farmers, animal welfare, and the health of our planet. 

We recently spoke to Ohdera and Schaible about being more conscious meat consumers. By focusing on ethical animal husbandry—an all-encompassing term that describes the mindful day-to-day care of animals raised for meat, dairy, and other products—Ohdera and Schaible are bringing high-quality meats to their customers while also supporting a more inclusive, humane, and ethical local food system.  

A Conversation with Kei Ohdera and HJ Schaible

You take a European-style approach to butchery, and source retired dairy cows for your meat. Please walk us through why this is unique and ethical.

Ohdera: Our whole project was inspired by sourcing retired dairy cows. It's historically done quite often in European countries because there's a lot of logic to it, even though we have yet to be able to reestablish that supply chain here. The thought is that the animal is raised to live a longer life and provides a product to the community that has value through the milk and everything else, and then the meat. So not only does it have incredible flavor, the animal is living longer. Also, when farmers have the right rotational program, it's also helping the soil. But mainly, you're providing a product to the community, not just raising these animals just to be slaughtered.

A lot of commodity ground beef will be combined with hundreds of different animals. The farmer typically gets underpaid for these cows, and [the cow and meat] are not respected in the same way.

Why is the US meat industry complex for smaller farmers? What are some issues you're seeing?

Ohdera: The USDA holds too firm a grip on these small producers. There aren't enough slaughterhouses. For instance, there used to be 32 slaughterhouses in Oregon. For a myriad of reasons, there are only eight to 10 remaining. Some burned in the fire a few years ago, and others shut down because it's a tough industry to turn a profit. It's also challenging work because the USDA has such strong oversight. Many of these smaller producers can only sell directly to consumers if they sell it by half a cow or a quarter. So, with the smaller producers, in terms of retired dairy cows, they don't have the time or the infrastructure to take these animals down to the auction. So typically, they hire somebody to come pick up the animal, then it goes down to auction, where it won't get a premium price.

It's hard to talk about the meat industry and not touch upon the big feed lots throughout this country. I see them when I drive I-5 from San Francisco to Los Angeles: fenced-in areas with tons and tons of cows packed in. What is essential to know about these?

Schaible: That's a huge industry, and, going back to what Kei touched on, the USDA has played into it. The beef industry—or the meat industry—is massive. Multiple countries have a hold on it. The idea that meat should be your source of protein and you, therefore, must eat a lot of meat and drink a lot of milk has been pushed forward so much here in the US.

Ohdera: In terms of these big feedlots, the animals aren't being treated very well. They're not given the space that they need. Their diet is typically a lot of grain, which is not good for their health and not good for our health. When you say you're driving to LA, you have a high concentration of animals in one particular area because that's where the land is cheap. So these big producers buy up the ground, and then they raise a ton of animals on them, and they end up not contributing to the health of the soil because there are too many animals in one place. Also, all of that waste gets concentrated and often wastes into the water supply, which is not supposed to happen. So that is both environmentally and ethically speaking in terms of the animal's welfare.

If someone wants to support a more ethical meat industry, how can they be more conscious about the meat they consume?

Schaible: Something that Kei and I talk about a lot is eating less meat in general. Even though we're a butcher shop, we encourage people to eat what's necessary and to engage in more conscious buying. Many of our customers, as well as people who walk in for our lunch menu, are aware that we're taking one whole animal, breaking it down, and turning it into our menu in retail. So we focus on showing people and informing them of certain cuts, how to prepare them, and the quantity for the amount that they're feeding.

So again, even though our bread and butter is butchery, we encourage people to have a more mindful approach to buying meat and how much, and also to consider how much vegetables or starches they're eating with it. Instead of doing the whole slab of meat on a plate, we inform people that you're going to be spending a premium price for grass-fed locally raised meat, so respect it.

What should someone look out for when they're more consciously buying meat? Are there markers to seek or questions to ask?

Ohdera: It's a tough question to answer because there are a lot of tag words used for branding. You may see the word organic, but that doesn't always mean that the lives of these animals are being considered. It typically does because somebody likely wouldn't go through the licensing process to just mess it up in terms of how they raised the animals. Increasingly, smaller producers who are ethically minded are using the term regenerative. That means considering the health of the soil and the total environment that the animals are in, and so it's contributing back instead of just taking from the land.

To support and learn more about Kei Ohdera and HJ Schaible and their butcher shop, Pasture PDX, visit pasturepdx.com.

Triple Greens, Sweet Potato, and Turkey Stew

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We consider this stew a love letter to greens. Three different types—kale, collard, and mustard—marry with onions and fennel, lending a brightness to the turkey. The sweet potatoes get even sweeter as everything simmers down into a thick stew that’s perfect for cool spring nights. Finish with a glug of extra virgin olive oil. 

This recipe yields 8 servings

INGREDIENTS

  • 1 lb ground turkey
  • 1 small bundle kale
  • 1 small bundle collard greens
  • 1 small bundle mustard greens
  • 1 lb sweet potatoes, cubed
  • 1 red onion, chopped
  • 3 carrots, chopped
  • 1 bulb of fennel, cut in 1 inch cubes
  • 3 tablespoons ground mustard
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 4 cups vegetable broth
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • ½ teaspoon dry fennel seeds
  • ½ teaspoon cayenne pepper
  • 1 bundle of fresh dill
  • 2 tablespoons olive oil
  • 450 grams ground turkey
  • 1 small bundle kale
  • 1 small bundle collard greens
  • 1 small bundle mustard greens
  • 450 grams sweet potatoes, cubed
  • 1 red onion, chopped
  • 3 carrots, chopped
  • 1 bulb of fennel, cut in 1 inch cubes
  • 3 tablespoons ground mustard
  • 1 tablespoon red wine vinegar
  • 1 tablespoon honey
  • 32 ounces vegetable broth
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • ½ teaspoon dry fennel seeds
  • ½ teaspoon cayenne pepper
  • 1 bundle of fresh dill
  • 2 tablespoons olive oil

Directions

  1. Cut the kale, collard greens and mustard greens into fine stripes.

  2. Dice the sweet potatoes and red onions into 1-inch pieces.

  3. Dice the carrots and fennel into 1-inch cubes.

  4. Finely chop the dill.

  5. Heat the olive oil in a big pot over medium heat.

  6. Roast the ground turkey for about 2 minutes.

  7. Add the veggies and roast a few minutes more.

  8. Add the veggie broth, mustard, honey, vinegar, pepper, salt, fennel seeds, and cayenne pepper. Cover the pot with a lid. Let it simmer for about 30 minutes.

  9. Add dill when ready to serve.

 

Turmeric & Ginger Paste

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Spicy, bright, and so nutritious. This paste can be considered a fresh condiment—one you’ll reach for over and over. It’s perfect for adding a punch of flavor to grilled proteins and vegetables, and even freshly made soup.

This recipe yields 8 servings

INGREDIENTS

  • 4 ounces of fresh turmeric
  • 4 ounces of fresh ginger
  • 4 ounces of red onions
  • 3 fresh garlic cloves
  • 2 tablespoons olive oil
  • 1/4 teaspoon fresh ground red pepper
  • 4 ounces of fresh turmeric
  • 4 ounces of fresh ginger
  • 4 ounces of red onions
  • 3 fresh garlic cloves
  • 2 tablespoons olive oil
  • 1/4 teaspoon fresh ground red pepper

Directions

  1. Peel the turmeric, ginger, onion and garlic. Cut into small pieces.

  2. Add to a blender with the olive oil and pepper.

  3. Blend everything, leaving a few chunks so it’s not too fine.

TIPS
** Store in the refrigerator for up to 6 weeks.

 

Dill Pepper Sauce

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You could call this a worldly sweet-and-sour sauce, if you wanted to. There’s something about the way the dill, maple syrup, and cayenne work together to create the most interesting finish that’s mildly hot and perfectly sweet. We use this as a chicken marinade, but it also works as a sauce to top quinoa or vegetables. You can also let it cool to use as a salad dressing. 

This recipe yields 8 servings

INGREDIENTS

  • 1 yellow bell pepper
  • 1 red onion
  • 6 cornichons or dill pickles
  • 3 tablespoons tomato paste
  • 2-3 cups vegetable broth
  • 3 tablespoons maple syrup
  • 2 tablespoons pickle water
  • ¼ teaspoon cayenne pepper
  • 1 garlic clove
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 2 tablespoon olive oil
  • 1 yellow bell pepper
  • 1 red onion
  • 6 cornichons or dill pickles
  • 3 tablespoons tomato paste
  • 16 ounces vegetable broth
  • 3 tablespoons maple syrup
  • 2 tablespoons pickle water
  • ¼ teaspoon cayenne pepper
  • 1 garlic clove
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sea salt
  • 2 tablespoon olive oil

Directions

  1. Finely chop the garlic and place in a bowl.

  2. Cut the yellow bell pepper, red onion and dill pickles into 1 inch cubes and add them to the bowl.

  3. Heat up olive oil in a small pot.

  4. Add bell peppers, cornichons/dill pickles, onions, and garlic.

  5. Sauté for two to three minutes.

  6. Whip the tomato paste into the vegetable broth and add it to the vegetables.

  7. Season it with pickle water, maple syrup, cayenne pepper, and salt and pepper.

  8. Let it cook for about 5 minutes until liquid has reduced and thickened.

 

The Critical Organ Connection a Nutritional Psychiatrist Wants Us All to Know

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It may seem obvious that fresh arugula will nourish your brain while a candy bar will deplete it, but Dr. Uma Naidoo helps us see why. A nutritional psychiatrist and author of the bestseller This Is Your Brain on Food, Dr. Naidoo breaks down the link between what we eat and how our brains function in a compelling, direct, and inspiring way. “I want people to feel hopeful," she says, "and really start to eat healthier for your brain health and your mental fitness."

Dr. Naidoo, who is the director of Nutritional and Lifestyle Psychiatry Services at Massachusetts General Hospital, recently joined Nichole on ‘The PrimaFoodie Podcast’ to talk more about the brain-gut connection and its riveting impact on our mental well-being. Here we break down four fascinating facts from their conversation. 

#1: Our gut and brain are inextricably connected.
The gut and brain arise from the same cells in the human embryo and then divide to form two organs, explains Dr. Naidoo. “The two organs remain connected throughout our lives by the tenth cranial nerve called the Vagus nerve” which allows for chemical messaging between the two organ systems. So throughout our lives, these organ systems are always in communication. 


#2: Most of the “happiness hormone” comes from the gut. 
More than 90 percent of our serotonin, the so-called “happiness hormone” that influences a host of human functions including mood, digestion, and sexual desire, is produced within the gut. Additionally, 70 percent of our immune system is in the gut, adds Dr. Naidoo. “So we start to understand that as we eat food, and food is digested, it is starting to interact with this two-way connection that exists between the gut and the brain.”

#3: Our microbes are critical—so we must take care of them.
The gut contains 39 odd trillion microbes, says Dr. Naidoo. While their types and roles vary, they’re mainly there to work in tandem with our body regarding vitamin production, sleep and circadian rhythm, hormones, immunity, mental health, and so much more. With this said, when we are under stress or eat unhealthy foods, those microbes become impacted and can evolve into bad microbes. “When we eat poorly, the bad microbes are fed and nurtured,” continues Dr. Naidoo. “And when we feed and nurture the bad, the bad bugs, the bad microbes, they start to take over and then they set up for gut inflammation. This is why it’s critical to nourish and care for our microbes with proper sleep, stress management, and healthy healing foods such as vegetables, fruit, beans, nuts, seeds, and legumes. As Dr. Naidoo puts it, “We want to live in community with our gut microbes.”

#4: To honor our mental health, we must eat well.
Inflammation in the gut leads to inflammation in the brain. This fact underscores why Dr. Naidoo sees food and nutrition as one of the most critical ways to care for our emotional and mental well-being. By moving away from foods that are processed and high in sugar and toward fresh, whole options “we’re immediately making a better choice for mental health and an improvement in our gut health and ultimately, our brain health.”

To learn more from Dr. Naidoo, listen to ‘The PrimaFoodie Podcast’ here. 

PrimaFoodie Ingredient Spotlight: Nitrates

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Nitrates have been around for centuries—even longer. A food additive widely known for its presence in deli meats, nitrates are nitrogen compounds. But are they harmful, healthy, somewhere in between? We break down the facts.

What are nitrates?

Nitrates are naturally occurring compounds that consist of oxygen and nitrogen. We say 'naturally occurring' as nitrites have an organic presence in animals, including humans, as well as in water, soil, and various plants. 

There are also added nitrates, which humans have been putting into foods. 

How do nitrates and nitrites differ?

People often talk about nitrites and nitrates interchangeably because the compounds are in the same chemical family—but there is a difference between the two. While both are oxygen and nitrogen compounds, nitrates (NO3) have three oxygen atoms that bond with one nitrogen atom, whereas nitrites (NO2) have only two oxygen atoms. 

This slight chemical variation can make a difference in how our bodies digest and convert them. When consumed, nitrates can naturally convert to nitrites in our bodies. Biological research shows nitrites and their two oxygen atoms to be more chemically prone to react with other chemicals. Additionally, some nitrites convert to nitric oxide in our bodies, a chemical that aids in brain functioning and blood flow regulation.

Where are nitrates found?

Naturally, nitrates are abundant in some vegetables, including:

  • Leafy greens

  • Beets

  • Spinach

  • Celery

Nitrates are also naturally found in animal meats, poultry, and dairy.

Why are nitrates added to foods?

While nitrates organically show up in nature, humans have been purposefully adding nitrates to foods for centuries, with some historians starting as early as 3000 BC. The main reason for adding nitrates to food is for preserving purposes. Nitrates keep bacteria, particularly clostridium botulinum, and other organisms from growing. 

But more recently, particularly in the past century with the proliferation of processed foods, nitrates were also lauded for their ability to improve the texture and appearance of meats. This is why nitrates are so widely and rightfully associated with processed meats, such as cold cuts and hot dogs. They keep these processed foods shelf-stable and give them that certain pink hue and specific texture.

Are nitrates harmful?

When it comes to naturally occurring nitrates, the research underscores that these have benefits. For one, these compounds are natural and are found in some of the most essential and healthy foods to consume, such as leafy greens. Also, as we noted, when consumed nitrates convert to nitrites which then convert to nitric oxide—and nitric oxide plays a role in regulating blood pressure, not to mention other benefits such as boosting circulation. A 2019 study found that eating dietary nitrates through about one daily cup of vegetables can reduce heart disease. Of course, other nutrients in these vegetables play a critical health role.

Now when we start looking at added nitrates, things get murkier. There’s been wide speculation that nitrates are potentially harmful to our health. Various reasons propel this: One is that when certain foods with added nitrates are cooked on high heat, the nitrates convert to nitrites which then convert to the chemical nitrosamines, which health studies have linked to cancer in laboratory animals. 

Furthermore, a 2015 report from the World Organization (WHO) flat-out said that eating processed meats could lead to colon cancer. But is this all because of the nitrates or because of other factors related to processed foods? The jury is still out on this one, but the evidence has many heads turning—so much so that WHO considers processed meats with nitrates to be a Group 1 carcinogen. 

Additionally, various advocacy groups and researchers have warned and continue to warn that added nitrates are potentially harmful and carcinogenic.  

Our PrimaFoodie Take

We confidently and wholly say: We avoid added nitrates. Our reasons vary. 

For one, we always ask: If something doesn’t need to be in a food, why add it or consume it? We now have the refrigeration capabilities to keep meats and other items fresh without the need for such preservatives. 

Also, the research mentioned above gives us great pause. Our bodies respond differently to natural nitrates versus human-manipulated and added nitrates. If WHO has been warning against nitrate-added foods, we’re listening. Like so many additives, consuming these in small amounts may be fine, but the cumulative effects could very well be dire.

But here’s the bigger conversation: Foods that contain added nitrates are often ultra-processed and filled with other manipulated and unhealthy additives. Nitrates or not, we view most processed foods as a threat to our wellbeing. Give us fresh organic vegetables and a steak over processed deli meat any day. 

A Health Practitioner on One of the Most Critical and Accessible Pieces to Better Health

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Joy is an elusive thing. We tend to think of it as ephemeral and fleeting, or something hard to cultivate. But the truth is, we all hold the capacity to experience joy, even during trying times. Even more compelling is that joy can be a key to better health.

This belief underscores the work of Lisa Cipkar. As an integrative health coach, Cipkar works with people dealing with chronic illness—from Lyme Disease to biotoxin illness to cancer recovery. She sees clients in the throes of healing. Often, what they need most isn’t in medication or a supplement. “People will wonder what the secret is,” Cipkar tells us, “I do think the secret is finding that joy.” 

We found Cipkar’s approach fascinating and accessible, so we spoke to her to learn more. Cipkar tells us why joy is so critical in giving us the fortitude not only to heal but to lead healthy, vibrant, satisfying lives. 

A Conversation with Lisa Cipkar, IHP

You believe that joy is a critical part of one’s healing prescription. Why is this?

It was one of the biggest lessons I learned in my journey with chronic illness. The longer I’ve worked in this space, the more I realize that the people who get better see a reason to get better. It’s like they’ve unlocked something that not everybody seems to be able to arrive at. It’s that hope. It’s about living the life you want to live.

Recently I've been challenging myself as a practitioner to make sure we're covering every possible piece we can when we're trying to support someone through their healing journey. My protocol has started to look different in that I tell clients to go play more. I tell them to go do things to keep their brain busy in a positive way. Through conversations and reflecting on how long I've been working in this space versus being the patient in this space, I’ve found the people who get better are those who set goals, pick up a new hobby, discover something that they completely fall in love with—and all that is what keeps their brain busy. So they start feeling better and that creates momentum. It’s really about that joy and that purpose.

For someone who doesn’t know where to begin to start cultivating more joy, what's your advice for where to start?

The number one thing I ask is: What did life look like before you got sick or before you started on this healing journey? What did life look like? What were their goals? Sometimes just moving towards those general memories can help them kind of wake up and think, I used to love to write or travel or cook and I've kind of lost that over time.

Of course, there will be some people who can't ever remember feeling well, and that will take extra support. But for many, it’s about sparking that memory of what used to give them joy. Sometimes that little nudge is just all that they need.

So much of your work focuses on people dealing with chronic illness, but you also work with people who are looking to simply get healthier overall. How does joy help someone who is seeking better general health?

Our life, even when we’re not facing chronic illness, is often about suppressing, suppressing, suppressing. We’re just trying to get through the day. We're either trying to survive or trying to achieve. And often, we’re taking care of everybody else, or our to-do list, or our obligations before we're taking care of ourselves. It’s so rare for people to take their full weekends anymore to rest, relax, and recoup. So no matter what, playing and having fun should have an equal amount of time on our schedule as working towards our health goals, building our future, and all those things.

Considering that you take a holistic approach to your work, meaning you consider emotional, mental, and nutritional care in tandem with physical care. In terms of how our society approaches wellness, overall, what is one key thing we’re missing or depriving ourselves of?

I like this question. I would say the number one thing for women is that we are not eating enough. We’re in starvation mode. We take care of everybody else and it might be lunchtime or dinner time before we realize we haven't eaten all day. About 95 percent of people that come into the clinic are not eating enough at all. And it’s no wonder they can't get over their symptoms or get healthy. We need those nutrients. We live in a culture where properly nourishing our bodies is very misinformed. It isn’t common knowledge how we should be eating to support ourselves, especially if we're talking about prevention.

The number two thing is that we need to look at food as medicine. We still often eat to satisfy and that's it. There is so much within the nutrition world that could change the game for us, especially in North America. There’s a reason why there are other parts of the world that are doing a whole lot better statistically with their healthcare systems and the status of chronic symptoms and diseases.

So we need to see our food as medicine, which is right in front of us. But it’s also not right in front of us for many, with food deserts, which is a whole other issue we need to change. But with that said, we need proper nourishment, proper sleep, and to see food as medicine.

Lisa Cipkar is an integrative health practitioner (IHP) and founder of Abundant Life and Wellness. She currently holds nine certifications and countless extra credentials on brain health, blood chemistry, healing from chronic illnesses like Lyme disease, and more. Learn more at lisacipkar.com.