Are You Silently Inflamed? Here Are 4 Ways to Combat This Common Issue

Inflammation is one of those buzzwords where tons of headlines surround it but its true meaning is overlooked. Yet gastroenterologist Shilpa Ravella, MD, author of the hit 2023 book A Silent Fire: The Story of Inflammation, Diet & Disease, is informing us on a much deeper level. 

Not all inflammation is created equal, says Dr. Ravella. There is acute inflammation, our body's defense mechanism that protects us against foreign pathogens and injuries. (That swelling and redness when you bump your elbow? That's acute inflammation.) Then there's low-level hidden inflammation, which Dr. Ravella says is accruing in many of us without any signs. This type of inflammation is connected to most chronic diseases plaguing humans today, she adds, from neurodegenerative and psychiatric disorders to autoimmune conditions, cancer, and heart disease. "The problem with the hidden version is that it's inside of you, but we don't know that it's inside of us," she adds.

It's concerning that many of us are walking around silently inflamed. But Dr. Ravella informed Nichole that there are changes we can make to combat this issue and impact our health for the better. Here’s where to start.

4 Ways to Combat Hidden Inflammation and Increase Vitality

#1: Know Your Body

One of the main markers of inflammation is belly fat, says Dr. Ravella. Some belly fat is a marker for visceral fat, "which is a fact that wraps around your dominant organs." The fat around our abdomens, she adds, is different from the fat that pads our thighs and upper arms. It "tells us that we likely do have some level of hidden inflammation." 

#2: Eat More Fiber

Fiber is critical for combating inflammation. "Fiber digested by our gut microbes creates beneficial compounds like short-chain fatty acids," says Dr. Ravella. "It is one of our most anti-inflammatory nutrients, if not the most anti-inflammatory nutrient.” The issue is that the majority of Americans need more essential fiber, she adds. 

Dr. Ravella says, "the biggest thing" we can all do to better our diet overall and get more fiber is to consume as many whole plants as possible. This includes fresh cruciferous vegetables, organic berries, almonds, and chia seeds. "In whole foods, you have not only fiber but a variety of vitamins and minerals and polyphenols, which are other beneficial nutrients we should be consuming."

#3: Cut-Out Processed Foods

"One of the most insidious foods is processed foods— in general," says Dr. Ravella. While there are many types of processed foods, including minimally processed foods, she says the ones to avoid completely are those that are ultra-processed: foods that are highly manipulated and filled with salt, sugars, different fats, stabilizers, colorings, and other additives. Such foods are linked to chronic disease, lack essential fiber and other beneficial nutrients, and cause "a huge spike in our insulin and then a deep crash, and that creates inflammation in the body," says Dr. Ravella. "So I would say the ultra-processed foods are the foods we need to start cutting out of our diet entirely or minimizing at the very least." [Editor's note: You can dive deeper into ultra-processed foods here.] 

#4: Move Your Body

Movement is one of the essential pillars of staying healthy and vibrant, and it's critical for combating inflammation and bolstering our microbiome. But too often, we think an all-or-nothing, full-hour workout is the ticket. Dr. Ravella says that you don't need a gym membership to stay active and healthy. You can weave activities and movement into your days seamlessly. Get out in nature as much as possible, grow a garden, hike (even if it's snowing or raining!), do physical housework, walk instead of drive. All of these activities improve our health and our lives overall.

These tips are just the start to Dr. Ravella’s wisdom on inflammation. To learn more, listen to Nichole’s original conversation with Dr. Ravella on ‘The PrimaFoodie Podcast.’ 

12 Tried-and-True Ways to Stay Healthy, Happy, and Balanced during the Holidays

As the team behind PrimaFoodie, it is our job to create, eat, and advocate for good health. But we'll be real (as we always are with you): Even as self-described food warriors, we need extra self-restraint and planning to stay feeling good this time of year. Between the hectic travel and parties to all the foods and hosting house guests (who drink your coconut water!), the holidays feel like they were made to knock all of us off our protocols. 

But they don't have to. With a little planning and a few extra tweaks, we stay healthy—and on track—this time of year. Here are the 11 wellness-focused holiday tricks we swear by, hoping it will help you, too.

#1 prep for success

“It really comes down to prep, which it always does. We always have tons of fresh veggies and fruits stocked. Just the other day, we bought some great fresh carrots, sweet bell peppers, and celery from the farmers’ market, cut them up, and put them in water in mason jars to keep them fresh in the fridge. This way, they’re always ready to bring out for people to munch on—and people always do!” —Nichole

#2 be vocal about sugar

“It’s wonderful to have grandparents and extended family who want to shower your children with candy and other sugary treats. But this can be a challenging part of the holiday season for a family that tries to avoid sugar and processed foods. Talking to family ahead of time is essential. At the very least, I let them know treats can happen only after eating a balanced meal with protein and good fiber.” —Adrienne

 #3 be smart around the booze

“Numerous studies show that alcohol and drug use spikes during the holidays, and the reasons are as wide as they are many, including social stress, anxiety, expectations, and the increase of drinks served. It can be a tough time of year, and depending on someone's relationship with alcohol, the holidays may require emotional support. Considering this, limiting the number of drinks to one a night or opting for alcohol-free cocktails and wine can also be helpful. Thankfully, there is a bevy of "non" wines and beers out there that contain zero-alcohol and no added sugars. I was just in Dublin and learned that Guinness 0.0 is a big thing there!” —Stacey

#4 record an encouraging voice note

“I learned this tip from a brilliant therapist: You can record a voice memo from your wise, mature self to listen to when you're in a charged or stressful situation. The therapist suggests this for going into a tough family setting during the holidays. You pre-record something like, ‘I know Uncle Bob is being tough, but I see you, and I know you got this,’ which you can then listen to quietly in the bathroom or on a walk. You can also do this when it comes to staying healthy during the holidays. Recording a voice note that says, ‘I know all that fried holiday food looks incredible, but think of how you'll feel in an hour…’”  —Stacey

#5 stay committed

“So many things can get kicked aside this season. When I remain steadfast and committed to my workouts, I stay clear-minded this time of year. So no matter what—whether our house is bustling with company or we have chaotic schedules—I show up for my workout. It boosts my serotonin and puts me in a grounded, balanced, strong state.” —Nichole

#6 keep water in sight

“Holiday traveling, moving around, and hosting always distracts my attention from staying hydrated. (Too many great holiday days have ended with a dehydration headache.) Now,  I always have my water bottle filled nearby or a fresh glass of water in my hand. This is the case at parties, hosting dinners, going to shows, and the like.” —Stacey

#7 always eat breakfast

“The classic holiday hustle can be a whirlwind. Visiting people and commuting from house to house and holiday parties can be exhausting. Prioritize eating a solid breakfast to help you stabilize hormones, social anxiety, and holiday grumpiness.” —Adrienne

#8 prioritize rest

“So many of us let parties and obligations fill our vacation days, when so many of us really need more rest and sleep. Don’t let FOMO get you. Say no to some events and take a day or two, with nothing on your calendar. Doing this helps recharge from all the holiday socializing—and it's even more critical for us introverts.” —Adrienne

#9 don’t let airport food get you

“A weakness of mine used to be airport food. The salty chips and vendor entrees marketed as "salads" always got me—and I paid for this once I arrived at my destination. No more. I pack all my snacks so they're ready in my travel purse, and if I do get hungry at the airport or want to munch on something different, I follow a hard and fast rule: only fruit purchased in the airport.” —Stacey

#10 set intentions

“We all know the track record for New Year resolutions. Most resolutions fall by the wayside come February. However, I believe setting an intention for 2024 or writing down some new affirmations helps to create a fresh start in the new year. To be less of a consumer, this year, my affirmation is “At this moment, I have everything I need.” —Adrienne

#11 Lean into a quick workout

“The holidays are always when I let my fitness routine fall to a low number on my list—I wish I were as dedicated as Nichole! But I learned from my friend Camille to embrace the shorter workouts this time of year. For me, even leaning into a 10-minute online Pilates or Barre class, or even a walk, helps. It doesn't have to be all or nothing—and I've learned this quick 10 minutes, even though it's not my usual long workout, keeps me feeling really good.” —Stacey

#12 eat ahead

“I always eat before gatherings, such as cocktail parties where there's often a focus on hors d'oeuvres, buffet foods, and alcohol. This way, not only do I avoid the stress of playing Russian roulette with dietary triggers such as gluten, but I also get my protein and good nourishment first. Any choices I want to make after are fine, but at least I'm deciding from a  sated, clear-headed place, not a hangry, desperate one.” —Nichole

PrimaFoodie Ingredient Spotlight: Sodium Benzoate

Additives in food are as ubiquitous as they are nebulous. That’s why we investigate common food fillers, preservatives, emulsifiers, and more to discover their origin, use, and purpose. Because if something is edible, that doesn’t guarantee it’s healthy or necessary.

What Is Sodium Benzoate?

Sodium benzoate is a lab-made odorless, flavorless, colorless, water-soluble crystal preservative commonly added to food and personal care items. As the 'sodium' in its name suggests, it is salt-based and made by combining sodium hydroxide, also called lye, and benzoic acid, a naturally occurring substance found in foods, including cranberries.

What's the Purpose of Sodium Benzoate?

A strong antimicrobial, sodium benzoate extends the shelf-life of food and personal care products by warding off the growth of bacteria and fungus. Commonly used in foods that have high acidity, such as salad dressings, juices, and pickled vegetables, sodium benzoate also enhances certain flavors. 

Where is Sodium Benzoate Found?

Since it is both a preservative and a flavor enhancer, food manufacturers add sodium benzoate to many processed and packaged foods, including:

• Pickles

• Canned vegetables

• Salad dressing

• Mustard, ketchup, and other condiments

• Soda

• Fruit juice

• Jam, jelly, and other fruit preserves

• Beer and wine

Sodium benzoate is also added to pharmaceuticals and personal care items, including: 

• Lotion

• Face cream

• Soap

• Serum

• Shaving cream

• Shampoo

• Conditioner

• Hair spray

• Makeup

• Lip balm

• Toner

• Various pharmaceutical pills

Is Sodium Benzoate Bad?

The FDA deems sodium deems sodium benzoate safe safe when it is added to food "at levels not to exceed good manufacturing practice." In essence, this means it is not to rise above 0.1 percent of a food's capacity. Furthermore, the Environmental Working Group sodium benzoate ranges from a low to moderate concern. 

Advanced scientific and medical research underscores both positive and negative outcomes when looking at sodium benzoate's impact on our health. A 2002 paper published in the open-access journal Nutrients states that sodium benzoate may show promise in treating "depression, pain, schizophrenia, autism spectrum disorders, and neurodegenerative diseases." Yet other researchers link sodium benzoate to "mutagenic effects, generate oxidative stress, disrupt hormones, and reduce fertility." 

The PrimaFoodie Take

Countless packaged foods contain ingredients we don’t know much about, which may harm our health. This goes for all foods that contain sodium benzoate. It is such a widely incorporated and undetectable preservative that it goes unnoticed even by the most discerning palate. Hands down, we are wary of this additive, so we avoid it. 

Firstly, if a food has sodium benzoate, it is processed (or ultra-processed), which is never good. Secondly, the studies mentioned above, combined with the fact that sodium benzoate is a robust antimicrobial agent, make us pause to consider this: If it’s wreaking havoc on bacteria, it’s likely doing the same to our microbiome. Plus, even if the FDA mandates safe levels of sodium benzoate, the harm comes from consistently eating it, thus allowing it to accumulate in our bodies. 

So, our take? We steer clear of sodium benzoate. 

The PrimaFoodie Podcast Season 2

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

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

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

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

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

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

The halloween swaps we’re making this year

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

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

HALLOWEEN CANDY:

SmartSweets Gummy Bears and Gummy Worms

Cocomels

UNREAL Candy

That’s It Fruit Bars (100% fruit)

Yumi Bars

Maple Candy

ACCESSORIES:

Mineral Based Face Paint

DIY Washable and Non-Toxic Fake Blood:

Organic Cotton Kids Costumes:

Organic Cotton Scrunchies:

Organic Cotton Halloween Socks:

BPA Free Slap Bracelets:

Made in USA Non-Toxic Halloween Pencils:

Trick or Treat Bags:

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

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

Lab Grown Chicken: What Is It?

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

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

Why Is Lab-Grown Meat on the Market?

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

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

When Will We See Lab-Grown Meat?

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

The PrimaFoodie Take on Lab-Grown Meat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

#2: Food transparency reigns in Europe.

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

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

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

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

PrimaFoodie Ingredient Spotlight: Potassium Bromate

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.

What Is Potassium Bromate?

Potassium bromate is a white crystal chemical food additive. As its name suggests, it is a bromate of potassium—a bromate is a salt or ester of bromic acid that contains an ion that works as an oxidizer. 

Why Is Potassium Bromate Used?

Widely used in the baking industry, potassium bromate catches the eyes of mass manufacturers for its ability to enhance the texture of bread and other baked goods. Its oxidizing qualities cause the bread—and cakes, rolls, muffins, and other goods—to rise and feel fluffy.  

Historical accounts show that veterinarians used potassium bromate to treat animals with epilepsy, dating back to the 19th century.  

Where Is It Found?

This additive has genuinely been everywhere for decades. As mentioned, manufacturers have been adding it to mass-produced and packaged bread items, including:

• Pizza dough

• Bread

• Dinner and sandwich rolls

• Donuts, muffins, and other pastries

• English muffins

• Pretzels

• Crackers

• Cookies

What are the risks of potassium bromate?

California has been warning its residents about potassium bromate for years. In April 2023, the state's Assembly Committee on Environmental Safety and Toxic Materials approved a bill to ban potassium bromate in foods, along with four other chemicals. The state underscores its concern with studies, some of which date back decades, that show the chemical additive to be potentially toxic and carcinogenic.

Furthermore, the Environmental Working Group states that concerns around potassium bromate are widespread in other countries. The EWG says, "In 1999, the International Agency for Research on Cancer determined that potassium bromate is a possible human carcinogen. It is not allowed for use or is banned as a food additive in a number of countries, including the United Kingdom, Canada, Brazil, and the European Union."

Additionally, research also shows potassium bromate to be harmful when inhaled. 

The PrimaFoodie Take

California's bill to ban potassium bromate will go into effect in 2027. Until then, the state requires all manufacturers to post a warning label on their packaging when it includes the additive, which is part of the Proposition 65 food safety initiative.

Considering the research and banning of this additive, we avoid potassium bromate. Read your labels. If a bread or other product contains it, choose an alternative. Doing so supports our health and lowers the demand for this unnecessary and toxic additive. 

3 Food Values We Live By

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

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

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

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

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

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

#1: Avoid Ultra-Processed Foods

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

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

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

#2: Eat Local

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

#3: Enjoy Your Food

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

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

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

What Is processed food, really?

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

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

The Latest on Ultra-Processed Food

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

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

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

What Are Processed and Ultra-Processed Food?

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

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

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

Processed Foods: A Pandemic

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

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

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

Our Food Future

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

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

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

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

PrimaFavorites: Autumn 2023 Edition

maui nui venison

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

Stur Drinks

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

“Smartless”

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

laird superfood prebiotic daily greens

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

“How to Have Better Sex”

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

Dr. Bronner’s Magic All-One Chocolate

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

“Your Genes May Influence What You Like to Eat”

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

Poisoned: The Dirty Truth about Your Food

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

Live to 100: Secrets of the Blue Zones

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

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

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

PrimaFoodie Ingredient Spotlight: Propylene Glycol

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.

What Is Propylene Glycol?

Propylene glycol is a clear, odorless synthetic liquid used as an additive in food, pharmaceuticals, and personal care products. It’s made by treating propylene oxide, a byproduct of refined petroleum, with chlorinated water. Some manufacturers create a slightly different form of propylene glycol by extracting it from glycerol, which comes from biodiesel production, for use in antifreeze and plastics.

What Is Propylene Glycol Used For?

Touted by manufacturers for its water-absorbing capabilities, propylene generally aids in emulsifying and preserving foods and enhancing the conditioning aspects of shampoos, lotions, face creams, and other topical products. But a closer look reveals the myriad of different ways it lands in food and products. These include:

• As a solvent for helping food ingredients mix 

• As a food and personal care product preservative (propylene glycol has antimicrobial properties that help to prevent molds and bacteria)

• As a thickener for sauces and personal care products

• As a moisture-preserver in foods and a humectant and emollient in cosmetics and lotions

• As a flavor enhancer

Propylene glycol is also the main component of the artificial “smoke” from e-cigarettes and vape pens. 

Where Is It Found?

Given the long list of uses for propylene glycol in foods and products, this additive is everywhere. It’s safe to say that most conventional processed foods contain it in some form. 

Some of the most common propylene glycol-containing products include:

FOOD:

• Dried and canned soups

• Gravies

• Packaged meals

• Dried and canned vegetables

• Fast foods

• Packaged cheeses

• Alcohol

• Packaged snack foods

• Bottle teas and juices

• Sodas

• Ice creams

• Salad dressings

• Condiments

PERSONAL CARE:

• Face creams, lotions, and serums

• Body lotions

• Shampoos and conditioners

• Face washes and toners

• Deodorants

Is Propylene Glycol Bad?

The FDA approves the use of propylene glycol in food, cosmetics, and other products, deeming it safe within certain limits for certain items (outlined here). Google propylene glycol and mixed information regarding its allowance in Europe will show when, in fact, the EU does allow its use but in stricter variances. 

Studies have shown potential health risks associated with propylene glycol when consumed in high concentrations. Some research shows the additive can impact the nervous system, dermis, eyes, and kidneys and can potentially cause headaches and dizziness.

The PrimaFoodie Take on Propylene Glycol

Sure, this additive may be FDA approved and deemed safe—but to what end? Sadly, we know the FDA does not have our best health in mind, so we must second guess any additive the federal organization approves. And even if something is deemed safe, when we consistently consume something artificial, this can lead to its accumulation in our bodies, which can have grave effects. 

Our take? We avoid propylene glycol. The fact that it’s widely used in plastic, anti-freeze, and food makes us shiver. It’s artificial, derived partially from petroleum, and a total chemical additive mainly created to make food last longer on the shelves and seem more palatable. 

What are your thoughts or questions about propylene glycol? We’d love to know, so send a note to empowered@primafoodie.com. 

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

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

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

• 22 percent of the tested cotton garments

• 14 percent of synthetic material garments

• 47 percent of cotton-synthetic garments 

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

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

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

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

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

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

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

What We All Must Know about Our Drinking Water

The news headlines about our drinking water are horrifying: 

• “Forever chemicals spike” (The Denver Post)

• “Water restrictions drag on” (USA Today)

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

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

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

#1: Old infrastructure

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

#2: Toxic pipe materials

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

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

#3: Forever chemicals

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

#4: Bacteria and microorganisms

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

What can we do?

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

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

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

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

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

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

PrimaFoodie Ingredient Spotlight: Caramel Coloring

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.

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

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

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

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

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

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.