4 New Culinary Titles that Expand What a Cookbook Can Do

Unlike novels or memoirs, cookbooks usually offer little literary mystery. When you pick one up, you know you're in for recipes and instructions, generally well worth it from a sage cook. But on occasion, a cookbook comes along that surprises. Within its pages are deep stories from in and out of the kitchen, history lessons that expand generations and cultures, and admissions of hope found in the symphony of chopping vegetables and peeling fruits. These are the cookbooks we devour at PrimaFoodie. Thankfully, this fall, there's a bounty of these gems just out or on the horizon. These are the new culinary titles that are exciting and inspiring us the most right now. 

My Healthy Dish

By My Nguyen

My Nguyen has millions of followers for a good reason: Her accessible, nourishing take on cooking is based on her honest journey of needing to better care of herself so she could take better care of her two toddlers. So, she chose to get rid of the calorie counting and lean into her intuition, and she takes us along on the journey in her new book My Healthy Dish. Nguyen shares her approachable, intuitive, playful take on home cooking, offering recipes for protein-packed breakfasts and snacks and easy weeknight meals, much of which are inspired by her Southeast Asian heritage. What we love most, though, is how she's helped her kids reach for the veggies. "Once picky eaters who longed for McDonald's, my girls now prefer my cooking to what we get at restaurants," writes Nguyen. "I'm making sure that they get plenty of time to play in the kitchen, too, starting them off on a path to lifelong good health a lot sooner than I did!”

The Bean Book 

By Steve Sando

We've been fans of Steve Sando and his heirloom bean company, Rancho Gordo, for a long time (did you catch his conversation with Nichole on the podcast?), so we jumped when we learned he was coming out with a cookbook. The Bean Book showcases what Sando knows best: growing, sourcing, and cooking with beans—but not just beans; the best heirloom beans. This book is fun, just like Sando. It offers over 100 recipes that incorporate beans in conventional and unexpected ways. (One of our favorites is the Clay-Baked Pacific Cod Gratin with Onions and White Beans.) The best part is that Sando offers a history lesson about each bean variety he cooks, making this book rich in ideas and lessons. 

What Goes with What

By Julia Turshen

We consistently turn to Julia Turshen for her kitchen wisdom by picking up one of her cookbooks (Small Victories is a PrimaFoodie favorite), reading her beloved cooking newsletter, or taking one of her online cooking classes. Her way of making cooking feel creative, adventurous, and empowering is unparalleled. And her dishes are always so satisfying. Her new book, just out this month, Turshen, focuses on the foundations of a meal, offering us readers with charts and recipes to help us build a dish while allowing room for personal iterations. She also weaves in personal essays, making this book both a literary gift and a culinary guide.

Food Is Love

By Palek Patel

Roasted Butternut Squash with Makani Sauce. Roasted Vindaloo Mushroom Wraps. Braised Vegetable Dal. These are just a few of the warming, nourishing dishes chef Palak Patel includes in her new book, Food Is Love. Seeing food as the ultimate act of love, Patel includes stories and recipes from her upbringing in West India and global travels that put love and care as the star ingredients. As she writes, she wants readers to view this book as an "opportunity to create memories with food and be more intentional, present, and open while cooking." She also includes deep dives into spices (a topic we love).

PrimaFoodie Ingredient Spotlight: Diacetyl

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

What is Diacetyl?

Diacetyl is a chemical compound with a buttery flavor and odor. It is both an organic chemical naturally found in certain fruits, vegetables, and dairy products and a synthetically manufactured flavoring agent used to give foods a butteriness. Diacetyl is also a natural byproduct of fermentation, which is why it is present in some beer and wine. For years, it was a common additive in microwave popcorn, lending that distinctively rich, buttery flavor that many people associate with movie nights.

What’s the Purpose of Diacetyl?

In the food industry, diacetyl’s primary purpose is to replicate the flavor of butter. The compound has been used in a wide range of products beyond microwave popcorn, including caramel, baked goods, and dairy items. It’s also used as a flavoring in certain beverages, giving them a slightly creamy, buttery finish. 

In processed foods, diacetyl not only enhances flavor but sometimes also acts as a preservative, making it a valuable tool for manufacturers looking to extend the shelf life of their products. This chemical is particularly prevalent in “buttery” food products because it makes foods creamier and more indulgent. 

Where is Diacetyl Found?

Diacetyl isn’t just limited to popcorn and dairy products. It occurs naturally in small amounts in various foods, but is more commonly used as an artificial additive in processed items, such as:

• Microwave popcorn

• Crackers, potato chips, and corn chips

• Baked goods and pastries

• Flavored gelatin and puddings

• Caramel, chocolate, and other candy

• Ice cream

• Certain types of beer and wine

• Sour cream and butter

• E-cigarettes (as part of dessert-like vapor flavors)

Diacetyl is naturally found in:

• Cocoa

• Honey

• Beer, wine, and other alcoholic drinks

• Milk, cheese, butter, and yogurt

Interestingly, food labels don’t always list diacetyl explicitly. It can sometimes be hidden under terms like “natural and artificial flavorings” or “DATEM,” making it difficult for consumers to avoid it altogether.

Is Diacetyl Bad?

Despite its seemingly innocuous nature, diacetyl has been the subject of health concerns. 

In 2000, a serious health crisis within the microwave popcorn industry came to light. Factory workers exposed to diacetyl developed a debilitating lung condition known as "popcorn lung,” where the workers fell ill after breathing in diacetyl. The American Lung Association states that “while this flavoring may be tasty, it was linked to deaths and hundreds of cases of bronchiolitis obliterans, a serious and irreversible lung disease.”

Major popcorn manufacturers have since removed diacetyl from their products, but the risk is still out there, notably today in e-cigarettes, in which some manufacturers incorporate diacetyl as a vape flavoring.

The PrimaFoodie Take

At PrimaFoodie, we advocate for a mindful approach to food choices, especially when it comes to ingredients like diacetyl, which can carry risks. While diacetyl may no longer be a staple in microwave popcorn, its presence in other products means that it’s still worth paying attention to. Instead of relying on processed, pre-packaged foods, we suggest opting for whole, natural ingredients whenever possible.

Popcorn, for example, can be easily made on the stovetop with organic kernels and fresh, high-quality butter from your local farmer’s market or health food store. Not only does this eliminate the need for potentially harmful additives, but it also reduces waste from plastic and other unsustainable packaging.

In a world where quick, convenient foods often come with health compromises, we believe in empowering consumers to make informed choices. Knowing what’s in your food—and understanding the potential risks—can make a world of difference in maintaining a healthy, sustainable lifestyle.

So, our take? We at PrimaFoodie avoid diacetyl.

Makenna Held, Host of the TV Series ‘La Pitchoune,’ Wants Us to Have More Fun in the Kitchen

Catch a glimpse of Makenna Held in the kitchen, and it becomes evident quickly: The writer, entrepreneur, and cooking teacher likes to have fun while she's whipping together ingredients—and she wants all of us to experience the same. Of course, it helps that Makenna teaches in Julia Child's former summer home La Pitchoune, which she and her husband purchased and now live with their kids and run their recipe-free cooking school aptly named the same. (La Pitchoune is also the name of their TV series about their cooking school.) Still, wherever Makenna is—in her native America or across the pond—she aims for a more inclusive, kinder approach to nourishing ourselves. "Food shouldn't be about stress," she says.

We caught up with Makenna over the summer to ask more about her approach to cooking and the most significant differences between our food system in the States and where she lives in France. Makenna, who is generous and kind, offers her insights, most of which are refreshingly outside of any boxes—or, as she would say, free of structured recipes. "A lot of the work that I do comes from the fact that I didn't have a choice," she says, "because I was never going to fit an ideal of what society had for me."

A Conversation with Makenna Held

How did moving to the South of France change your life in terms of how you cook and approach your day-to-day living?

Oh, that's a really good question! A lot of people talk about my move as being this massive change. I would say that our focus on cultural differences when it comes to Europe and America is almost an obsession. I think we have a lot more in common than we realize. A lot of Americans are European immigrants and are a few generations removed. So, Europe is more alike to the United States than we often admit. I would say my move didn't change much of my daily life. I still run an American business. I still have an American family. A lot of it is utterly familiar, in that there are grocery stores, farmers markets, and other things. The fact that it comes in a different language is hugely different, of course, and the products might be different, but there's so much that's the same.

Also, so much of this depends on where you're from in the United States. I spend my summers in Door County, Wisconsin, and I would say that the food system here is better than that in France. That being the local food system. What I get in the restaurants isn't necessarily the local ingredients where they're serving supper club grub, and where it may be delicious food, but it's made of, say, mass-produced chickens. So much of how you live your life has to do with personal choices and not your location. So, in answering this question, I chose to make the changes; the place didn't change it for me.

Education is a massive part of what you do in your TV show and your cooking classes, as is personal exploration and being creative in the kitchen. When it comes to cooking and nourishing ourselves, do you feel there's something people miss out on or overlook?

I would say that a lot of the ways that the system encourages us to feed ourselves in the United States is what causes a lot of the dysfunction. Having to find six exact ingredients and going to six grocery stores to find those ingredients and then facing the time wasted when one is sold out, well, that time could be spent being creative in the kitchen. One of the huge differences between how the average American and the average European cooks is that most European cooks don't follow recipes to a T. They have a few techniques they know how to utilize, and they have then figured out what's available at the market today. A huge difference between the European food system and the American system in general is that many year-round things, even in the large grocery stores, aren't present. Sure, you still may get cherry tomatoes in the winter in France, but you're not going to get mealy, hot-house-grown, no-flavor tomatoes in France. A lot of these things that we have become accustomed to in the United States year-round aren't year-round in Europe. So you're forced to think differently about food, intrinsically differently. That's a huge point of what makes the two systems so different, and it's probably what's changed me the most regarding my approach. But I had already made those decisions while living in the States. I made the decision to buy locally and check where it was coming from and how it was grown. Doing that in Europe is easier because there isn't that temptation. Even when I'm in the United States at Christmas and I see that hothouse tomato that looks red on the outside, I want to grab it. I think, maybe this one will be good. And they never are!

Much of this has to do with deciding to shop locally and mastering some techniques. If you master a dry roast and come up with a few sauces, those can become staples that make it much faster and easier to feed oneself. It is so much more fun to go into a market and buy things because they're actually beautiful and in season rather than because you need this amount of this on your list.

"Fun" is the operative word here because you look like you have lots of it in your kitchen. There's the sense that we don't have to do it all perfectly.

A lot of this is cultural, right? The obsession with Instagram-worthy dishes is because that's what you see the food stylist has styled. That pull to do that is natural. Or if you make it look pretty, your fussy toddler will eat it. Maybe that works one day but not the other. And there's the pressure to ensure your kids get the nutrition they need, because maybe what they're getting at school or at their friend's houses is not what you want.

In American culture, I've noticed that there's just a lot of pressure and stress around food. I don't feel any pressure, stress, or worry around food with anyone in my world. I have I know people who have made choices because they're celiac or face other health issues. But in my world, there isn't the stress you see so much of in other places. This also has to do with how everything is set up. In America, you have aisle upon aisle of fast chips. In Europe, generally, your chip aisle is much smaller and your cookie aisle is much smaller. The shelf lives are much shorter. The way that Ritz crackers are made in Europe is different from how they're made in the United States because of how the ingredients have been approved or not approved. It's those sorts of things that create stress. Food shouldn't be about stress, but it often becomes stressful, especially when it's made of things your body rejects.

You support the idea of recipe-free cooking. How has this approach expanded your life, in and out of the kitchen, and that of your cooking students?

When we look through one aspect of our life through a new lens and change the focus, we start to see new things. Many people make fun of me for what I do because they think it's so flippant. But it's actually not flippant. The number of people I've had in my kitchen crying because they were browbeaten by their mother, emotionally, about how they were terrible cooks growing up! Or maybe they grew up with trauma and sadness and hurt around food, whether that's eating disorders or family issues or all of those things. When you realize that you actually can be in control of the outcome, and you don't have to rely on an expert to be in control of the outcome, that can be so freeing. I am not anti-recipe. I just believe there are other ways to teach cooking than just using recipes. If you're teaching a gymnast, you may start with a recipe of a somersault, and eventually the gymnast will figure out how to do their own tricks. With cooking, we can start to figure out our own things. And that opens other places in people's lives. 

Makenna Held is an author, entrepreneur, recipe-free cooking instructor, and host of La Pitchoune: Cooking in France, on the Magnolia Network. You can learn more at makennaheld.com.

Interview and story by @staceylindsay.

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Small Snacks, Big Problems: The Issue with American Snacking Today

Lately, we have snacks on our minds here at PrimaFoodie. One reason is that school is here, so we're thinking of nutrient-packed ways to keep the kiddos satiated and healthy throughout the day. (Stay tuned for our PrimaFoodie-approved Snack Guide, which is coming soon!) Another reason is one that haunts us: Snacking in the US has become an issue that is hurting our health. 

One of the significant issues with snacking today is how it has slowly replaced quality, nutritious meals for many Americans. In late 2023, the nonprofit PLOS Global Health published a study stating that American adults averaged 400 to 500-worth of calories in snacks per day. That is a meal's worth of calories consumed just in snacks alone—and so many of these snacks are eaten on-the-go, in the car, or at a desk or in front of the TV.

What's most alarming about this fact is the nutritional value of what people are snacking on. A snack is generally considered to be a food eaten between main meals. Research shows that snacking can positively impact a person's metabolic health—that is, if the snacks are healthy and unprocessed, like an apple. But these days, most Americans are choosing snacks that are anything but healthy. In fact, they’re potentially harmful. As the PLOS study and other research shows, the chewy, salty, crunchy snacks Americans are grabbing are ultra-processed and nutritionally lacking. Market research generally shows the most common snacks to be cookies, chips, ice cream, candy, cheese and yogurt, nuts, and chocolate. Not all of these foods are bad when they’re made of whole ingredients. However, this fact changes when they contain conventional additives, such as food coloring, sugars, seed oils, and other highly processed additives. 

Unhealthy snacking can have grave impacts. The CDC states that more than 100 million and nearly 15 million child have obesity. There's concern that these numbers will continue to rise, with a giant culprit being unhealthy snacking. Studies show there are various reasons behind snacking, from hunger to boredom to emotional reasons, and unhealthy snacking can often be habitual for adults and kids. What's additionally concerning is how food companies market unhealthy snacks to kids, thus influencing their eating decisions. "The food and beverage industry spends almost $14 billion per year on advertising in the US, more than 80 percent of which promotes fast food, sugary drinks, candy, and other unhealthy snacks," writes researchers at harvard.

In truth, this all just scratches the surface of just how large of an issue unhealthy snacking is in America and how targeted we are as consumers by giant corporations—which is why it’s on our minds. There’s a giant need for a shift towards healthier snack options. We'll continue to offer you more research and our PrimaFoodie-approved whole-food snacks, but as we always say, the best way to stay healthy is to stay informed: Read labels, consider a company's motivation, reach for whole foods, and cook nutritious meals at home when possible.

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5 Foods that Surprisingly Have Artificial Dyes

Too many foods on market shelves and in our grocery delivery baskets are filled with artificial food dyes—and we don't even realize it. Take Red 40, the most used food coloring: The Department of Agriculture estimates more than 36,000 foods sold in the U.S. contain this dye. This is disturbing, not only because research links this and other food colorings to serious health implications (particularly in children), but also because there is no law requiring companies to disclose how much food dye they add to a product. So, our children are munching on snacks with sickening amounts of harmful chemicals.

This issue is on our minds. We believe it's on yours, too. When we dived deep into the impact of food dyes with Dr. Tanya Dempsey in 2022, our story exploded in popularity and remains one of our most popular. Over the last decades, immense movements on the individual, state, and federal levels have been attempting to thwart the use of food dyes. In early 2024, California introduced Bill 2316, which would protect children from six artificial dyes by banning them from foods served in public schools during school hours. This state has been bullish on the anti-dye front, as a 2021 report found synthetic food dyes potentially contribute to hyperactivity and other neurobehavioral problems in some children "and that children vary in their sensitivity to synthetic food dyes." Thankfully, other states are doing their parts, as well.

The advocacy for ridding food dyes from foods is out there, which is heartening. Still, these chemicals are permeating the food aisles often in ways that go by the most discerning eyes. As we've continued to dig into this topic, we've been utterly shocked by how food dyes are in the most unsuspecting foods. It's evident that Twin Pops have a rainbow of dyes, but a salmon salad? Must a salmon salad have Red. No. 40 and 3 and Yellow No. 5 and 6? We say no.

We also say no to all these other foods, which often contain cryptic food colorings we would never have suspected. So the next time you pick up one of the below, read the ingredients label closely (as we always suggest).

Consider this another cautionary list to keep you on your food-additive-aware toes.

5 Unexpected Foods That Contain Artificial Food Coloring

• Trail Mix

• Applesauce

• Packaged salmon products

• Salad Dressing

• Condiments and sauces

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One Founder on the Everyday Way to Save Money and Support the Environment

When we think about climate change, we tend to focus on the obvious culprits, like car emissions and industrial pollution, says entrepreneur Jan Rem. But there's another contributor, one that's less visible but as significant lurking in our kitchens: food waste.

"The repercussions of food waste and its profound effect on the environment and climate change have become a pressing global and personal concern," Rem tells us, adding that modern consumer culture has fostered a "throwaway society” of overconsumption and a casual attitude towards wasting food. “This mindset has exacerbated the food waste problem, with many individuals discarding food items without considering the environmental consequences."

Rem is doing her part to tackle the problem with Ambrosia Bags, simple linen zipper produce bags she created in partnership with her son. Ambrosia offers a sustainable, convenient way to extend the shelf-life of fruits and vegetables. “By making this small change in how we store our produce, we can make a significant difference in our homes and beyond,” says Rem. 

We caught up with the founder and advocate to dig deeper into the issue of food waste and how we all can work to tackle this problem, one kitchen at a time. 

Talking with Jan Rem

Research states Americans waste 80 to 90 billion pounds of food annually. What is at the top of your mind that you want people to know?

Food waste ranks among the top three most significant food-related concerns for consumers, but there is a substantial gap between awareness and action. Educational initiatives aimed at enhancing public understanding of food waste and its repercussions are falling short of solving the problem. To truly address this global issue, we must move beyond mere awareness and implement concrete strategies to reduce food waste at all levels of the supply chain, from production to consumption. Only through concerted efforts and behavioral changes can we hope to mitigate the environmental impact of food waste and create a more sustainable future for our planet.

What personally inspired you to start Ambrosia?

Recognizing linen's beneficial and preservative qualities, I envisioned a world where everyone could access an all-natural linen ziplock produce refrigerator storage bag. My dream was to provide a sustainable solution for storing fresh produce that could extend its shelf life while promoting eco-friendly practices.

How does extending our produce's life help save food and reduce greenhouse gas emissions? 

As fruits and vegetables decompose, they release potent greenhouse gasses into the atmosphere, primarily methane and carbon dioxide. These gasses trap heat in the Earth's atmosphere, accelerating global warming. What's particularly alarming is that methane, the primary gas emitted by decaying food, is over 20 times more powerful at trapping heat than the carbon dioxide produced by vehicle emissions.

The scale of this problem is staggering. Globally, food waste is responsible for a whopping 11 percent of all greenhouse gas emissions related to our food systems. This means that the apples forgotten in your fridge or the lettuce wilting in your compost bin contribute to climate change in a measurable way.

By understanding the significant climate impact of food waste, we can take more informed actions to reduce our carbon footprint. Simple steps like meal planning, proper food storage, and composting can make a real difference in mitigating this often-overlooked source of greenhouse gasses.

How can better storing our fruits and veggies help us save money?

Every piece of produce we discard represents hard-earned money literally thrown away. By preserving our fruits and vegetables longer, Ambrosia Bags help us maximize our grocery budget.Beyond personal benefits, reducing food waste has far-reaching environmental implications. When we throw away less produce, we're not just saving money; we're conserving the valuable natural resources used to grow, transport, and store that food.

And there's the emotional well-being. The guilt associated with wasting food is a burden many of us carry. Ambrosia Bags alleviate this emotional toll, making us feel more responsible and satisfied with our consumption habits.

The problem with food waste and environmental issues can be overwhelming, perhaps causing some of us to feel lost about how we can do our part. What do you say to the person who feels overwhelmed?

I firmly believe that each of us has the potential to make a significant impact by taking responsibility for our actions. When we commit to making even the smallest changes to our counterproductive habits, we contribute to a collective effort that can transform both our lives and our environment. This is how we truly empower ourselves and create lasting change. By actively seeking sustainable solutions, we can simultaneously reduce our environmental footprint and alleviate the burden of self-imposed guilt. While these changes may initially require additional time or effort, the long-term benefits far outweigh the short-term inconveniences. The virtuous cycle of giving back to ourselves and our planet creates a powerful ripple effect that extends far beyond our individual actions.

What daily actions do you take to reduce waste and live more sustainably?

First and foremost, I prioritize best practices as a conscious consumer, which means I avoid overbuying and over planting in my garden. After returning home from the market or harvesting from my garden, I take the time to properly store all our fresh produce in Ambrosia Produce Bags. This gives me peace of mind, knowing that our precious produce will stay fresh until we're ready to enjoy it.

Additionally, I cherish the tradition passed down from my grandmother and mother of transforming leftovers. It's remarkable how a single dish can be reinvented by simply adding a few extra ingredients or by enjoying it either cold or hot.

I also make it a point to compost all food scraps in a closed system, enriching our garden soil and contributing to future harvests. This holistic approach not only reduces waste but also fosters a sustainable cycle of growth and nourishment.

What do you love most about running your company, Ambrosia, and educating people?

What I find truly remarkable and humbling is the way customers reach out to express their gratitude for the Ambrosia Produce Bags. One might assume that selling a simple item would be straightforward, but the reality is far more complex.

Bringing a product to market requires immense determination and perseverance. However, our customers' unwavering support fueled the resolve to work even harder and reach as many people as possible. Each time we engaged in face-to-face sales, something extraordinary would happen. Return customers would approach us, sharing how Ambrosia Bags had transformed their lives. They would even stop passersby to spread the word about Ambrosia. Witnessing people offer genuine testimonials about something I created is an indescribable feeling. These heartfelt interactions reinforced Ambrosia's value and its positive impact on people's lives.

Our experiences have taught us that true business success isn't just about sales figures or profit margins. It's about creating something that resonates with people on a personal level and improves their quality of life. The stories and testimonials from our customers have always been the driving force and reason behind our continued growth and success.

You can learn more about Jan and Ambrosia Produce Bags here. 

Interview and story by @staceylindsay.

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PrimaFoodie Ingredient Spotlight: Aspartame

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

What Is Aspartame?

Of all food sweeteners, aspartame has been one of the most widely used for decades. It's a low-calorie—technically near-zero-calorie—artificial sweetener created by combining the amino acids aspartic acid and phenylalanine with methanol. The result is a sweetener nearly 200 times sweeter than cane sugar.

American chemist James M. Schlatter created aspartame in the mid-1960s to replace sucralose, a then-common table sugar replacement. Food manufacturers started incorporating aspartame in their products in the mid-1970s when the sweetener received FDA approval. Equal® became the most common aspartame tabletop sweetener brand, launched in the early 1980s.

What's the Purpose of Aspartame?

Aspartame is found in foods, candies, beverages, supplements, medicines, and tabletop sweetener packets. Its original purpose was to offer a low- to no-calorie replacement for sugar and a substance that some experts in the medical and scientific fields believed could provide a better sweetener option to people with certain conditions. "Being 180–200 times sweeter than sucrose, its intake was expected to reduce obesity rates in developing countries and help those struggling with diabetes," as a study published in the journal Nutrients states.

Aspartame is incorporated into thousands of edible products. The most common include:
diet sodas

• juices labeled "low calorie"

• sports drinks and flavored waters

• chewing gum

• medicines, most commonly those made for children

• vitamins and supplements, including electrolyte powders

• sugar-free desserts and snacks

• condiments

• sauces

• syrups

• mixed with other artificial sweeteners

Aspartame is also present in toothpaste, mouthwash, and other personal care products.

Is Aspartame Bad?

The research on aspartame and human health is wide-reaching and contradictory. In July 2023, the International Agency for Research on Cancer (IARC), World Health Organization, and Food and Agriculture Organization released information citing that aspartame could have a potential carcinogenic impact on humans. The IARC review was prompted by previous research that reignited concern about the possible health effects of aspartame. One of those studies was the NutriNet-Santé cohort study that involved 100,000 people in France. It found that people who consumed higher amounts of aspartame were slightly more likely to develop breast cancer and overall cancer compared with people who did not consume the sweetener.

In other instances, consumers over the last three decades have complained that aspartame has caused memory loss, headaches, dizziness, weight gain, and even epileptic seizures. In 2017, researchers linked artificial sweeteners to obesity, stating “data in both animal models and humans suggest that the effects of artificial sweeteners may contribute to metabolic syndrome and the obesity epidemic.”

On the other hand, some studies have shown aspartame to be harmless and the FDA says that its scientists "do not have safety concerns when aspartame is used under the approved conditions." 

Our PrimaFoodie Take on Aspartame

When it comes to aspartame and any chemical ingredient, we consider the following: Where does this ingredient come from? Was it plucked from nature, or was it made in a lab? Is it necessary? What is the research behind it? And why do manufacturers use it? 

Aspartame has no nutritional value; its job is only to make us eat more processed foods. It is unnaturally sweet, artificial, and linked to too many potential health issues. It's a product made up in a lab by a chemist to mimic a natural taste and make foods addictive.

Aspartame is one of a handful of manufactured ingredients that loudly illustrate how our food system has shifted away from human health and toward profit. This artificial sweetener concerns us, as does the research linking it to even the possibility of it being carcinogenic. 

For these reasons, all of us at PrimaFoodie steer clear of aspartame. 

Reducing Plastic Is Possible. Here's Where to Start

At this very moment, 5.25 trillion pieces of plastic are in our oceans, with nearly 270,000 tons floating on the waters' surface. Greenpeace says this is enough plastic to circle the earth more than 400 times. Plastic particles exist in our bodies, landfills, food, and drinks. Not only does plastic debris kill an estimated 1 million sea birds and more than 100,000 marine mammals annually, it is impacting humans' health to grave effects. Research continues to show that chemicals found in many plastics are linked to endocrine disruption, cancer, infertility, early puberty, and other health issues.

In an idyllic world, the solution would be to eradicate plastic—but that is not the reality. "More than 430 million tons of plastic are produced each year," states the United Nations. Plastic continues to be in demand, as it provides malleable, affordable means for industries to create products and containers. The power lies in finding the instances where plastic is unnecessary and using more sustainable solutions. The power also lies in finding better ways to deal with plastic waste or reusing old plastic to brilliant new sources. This is critical as two-thirds of the 430 million tons produced is "cast aside as waste after just one use," adds the UN.

This is one of the most large-scale human and environmental health issues of our time. It will take massive collective efforts from companies and from us, in small ways, in our homes. Here, we've rounded up easy product swaps from companies that are either avoiding plastic or reusing it intelligently.

Plastic can seem like a daunting problem to tackle, but we can make a dent—a giant one. Cumulatively, our habit changes and adjustments have a big impact. 

Blisshaus Baking Pantry Set
All-glass and chic, these jars make for a beautiful organized pantry.

Davids Toothpaste
Turns out, it is possible to have a non-plastic toothpaste tube—and this clean formula is also free of sodium lauryl sulfate.

EcoZoi Bamboo Kitchen Towels
With these, there’s zero need for plastic or paper cleaning supplies.

Jonathan Spoons Spootle
Hand-made, all-wood, and an inventive ladle-meets-spatula design.

Tallowderm Deodorant
Natural coconut oil and beef tallow make for a hardworking natural deodorant, all smartly housed in a glass jar.

Ambrosia Linen Vegetable Bag
These linen bags keep bacteria and mold at bay, extending the life of vegetables and eradicating any need for zip-plastic bags.

Flamingo Estate Douglas Fir & Vetiver Body Set
A blend of juniper, lavender, and vetiver infuses this set of body oil, body wash, and soap. We love how this company goes to great lengths to rid plastic and care for the earth.

If You Care Parchment Baking Paper
The ultimate option for baking and cooking that is chlorine- and plastic-free

Cocofloss Floss
We’ll say it: This is the best floss out there. Plus, the company reuses plastic in the most genius way.

Flavedo & Albedo Dew Tint
A clean blush, lip, and eye color housed in a plastic-free tin.

Stella McCartney Logo Large Tote Bag
Nichole loves this luxury tote, made of vegan leather. “It serves as a shopping bag, travel tote and carry-on, and it’s stylish year-round,” she says.

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Plastic Is Everywhere. These Founders Are Building a Beauty Company Without It

By Stacey Lindsay

Plastic is part of countless items we reach for, from our phones to our toothbrushes to our clothing. It's a fast, inexpensive, malleable resource to create, making it a go-to material for manufacturers worldwide. But just as plastic offers practicality, its widespread use and poor waste management have led to gigantic environmental challenges and personal consequences. More and more studies show how this forever material takes residence in our bodies, oceans, landfills, and air. Plastic is everywhere.

What is encouraging is to see innovative companies creating ways around a dependence on plastic. Case in point: Flavedo and Albedo. Founded by Aleks Allen, Emily Perrett, and Toby Norris, three creative and design agency alums, this Australian-based makeup company uses zero plastics in its packaging. It's a rare feat in this industry, given that the beauty industry is overflowing with products housed in plastics, most of which are not even recyclable. This fact concerned the founders, so much so that they had to create something different. "We wanted to reconcile our love of makeup and our concern around plastic packaging and landfill," Allen says. "It was one of those ideas that just wouldn't go away—so we decided it was the right time to build our own."

Talking Plastic-Free Makeup and Innovation with Aleks Allen

What concerns you most about the plastic in our lives today? And how does the cosmetics industry, specifically, contribute to plastic waste?

We love makeup but have always been freaked out by plastic and landfill. Every piece of plastic ever made is still on Earth somewhere, unless it's been burnt. That's a really confronting thought. 

Every year, the beauty industry produces at least 120 billion pieces of plastic packaging. Most of those—the pumps, custom bottles, lids, and palettes—aren't or can't be recycled. The US data says that 91 of those units aren't recycled, and Australia is not much better, at 85 percent. It just seems wrong that your eyeshadow palette should live 500 years longer than you do. 

So, the plastic problem is huge, and recycling plastic won't fix it. We have to stop the new plastic flooding the market every day, which means viable alternatives are needed.

For your company, what do you use in plastic's stead?

We use aluminum because it has the highest recycling rate of all materials, and the process itself is light on emissions. Where that doesn't work for the formula, we use small amounts of glass, with natural cork-lined lids to keep our highlighters airtight. Our secondary packaging is all FSC-certified card and printed with soy-based inks. We use paper tape and untreated boxes. There is zero plastic anywhere. No tubs, no lids, no seals, no nothing.

What are the challenges of creating a beauty brand using no plastic? And what are the joys?

Launching a business during COVID was by far the biggest challenge. Those shipping delays really kept us on edge. From a production POV, developing an airtight lid for our High Glow without using a PE liner for the lid was a pretty big manufacturing and design hurdle. We didn't want to change the mousse formulation, so we wound up using cork instead. Unexpected, but it looks good and does the job perfectly.

The joys are getting a packaging solve that works. And also, that it doesn't force a consumer compromise on aesthetic or product performance.  That's the most rewarding. 

How do you aim to rise above all the plastic clutter and capitalistic noise that is so loud today? 

We focus on what we can control. We built a sustainable business so that we can keep making plastic-free products, one at a time. We hope that this year, sustainability finally comes for beauty. The industry needs to become more aware of the role it plays in our global plastic problem. It really needs to have its "fast fashion—KeepCup year."

To learn more about Flavedo and Albedo, visit flavedoandalbedo.com,

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

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

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

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

A Conversation with Dionne Laslo-Baker, PhD

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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PrimaFoodie: Summer Book Roundup 2024

Summer is kicking off, and we're thrilled to be prepping for some reading time—on a beach, plane, hammock, blanket, or wherever we can catch some downtime in the sun.  

In that light, welcome to our PrimaFoodie Summer Reading Roundup. We've corralled the books that inspire us to take better care of our bodies and environment and to cook fresh meals in the kitchen. Our list includes a mix of classics—some even a decade-plus old—that we continue to turn to over and over, as well as some compelling just-released titles. You'll find a range from straight-up cookbooks to wellness guides, with every book anchored in the mission to spread good health.  

Let this guide direct you to a season of deeper care and (hopefully!) meaningful downtime. And if you have a suggestion we should add, send us a message!

Cookbooks that (Also) Tell a Brilliant Story

Salt Fat Acid Heat

by Samin Nosrat

Samin Nosrat, a Chez Panisse alum and brilliant cook, authored this guide to understanding the essential elements of cooking. It's a joy to read and includes all the science, chemistry, and components that make a meal mouthwatering.

The Art of Simple Food: Notes, Lessons, and Recipes from a Delicious Revolution: A Cookbook

By Alice Waters

There may be no better storyteller of the slow food movement than Alice Waters, one of its founders. The famed farm-to-table chef and restaurateur shares her insight on making seasonal foods, shopping locally, and stocking your pantry.  

Simply Julia

By Julia Turshen

Julia Turshen has a knack for putting people at ease in the kitchen. It may be her intuitive approach to ingredients or her thoughtful, keep-it-simple mindset to cooking. Turshen is a soulful teacher, and she also includes excellent essays here that touch on self-love, body image, and cooking for loved ones.

Compelling Books on Our Food System

Food Rules

By Michael Pollan

You'll likely tear through this tiny but mighty book in one sitting, but you'll leave its pages with life-shifting knowledge on our food system and how to eat mindfully. Pollan is a wonder of a raconteur and journalist.

A Farm on Every Corner

By David A. Lange

Author David A. Lange takes us on a journey around the country, from coastal Alaska to the pavement sidewalks of Los Angeles, to illustrate the state of our food system and how we can encourage our local communities to eat and live better. He highlights the unsustainable practices hurting us and reveals ways to localize food production and support small farmers.

Beyond the Kitchen Table: Black Women and Global Food Systems

Edited by Priscilla McCutcheon, Latrica E. Best, and Theresa Ann Rajack-

Books about our food system have historically overlooked race, gender, equity, and cultural roots. Beyond the Kitchen Table looks at these issues woven into our food, what we all must know, and how we can fight for more equitable nourishment around our country. The editors focus on Black women's social and cultural impact when addressing food access and insecurity.

Beautiful Fiction about Food and the Environment

Prodigal Summer

By Barbara Kingsolver

A dreamy story of love, nature, and searching by one of the greatest novelists today. Barbara Kingsolver sets her characters, one of whom is a nature biologist, in the deep forest and on a small farm in southern Appalachia.

Lessons in Chemistry

By Bonnie Garmus

There's a reason everyone clutched this book last year—it's truly irresistible. The story follows Elizabeth Zott, a woman chemist who finds her voice and fuels her ambitions in both the lab and kitchen.

New and Noteworthy Books on Health and Wellness

Good Energy: The Surprising Connection Between Metabolism and Limitless Health

By Dr. Casey Means

Dr. Casey Means, co-founder of Levels, reveals the keys to bolstering metabolic function, which she believes is the most critical (and misunderstood) factor in our overall health. She walks us through how our cells create and use energy, and we can optimally power them to prevent disease and create energy for a longer, healthier life.

The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop

By Dr. Judson Brewer

Armed with decades of experience as a practicing psychiatrist, Dr. Judson Brewer pens the latest in neuroscience to help us better understand what triggers emotional eating. His words are compassionate and offer new light on eating healthily and intuitively.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

#1: The Merits of Whole Animal Butchery 

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

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

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

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

#3: Why Pasture-Raised Beef Is Essential

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

#4: When In Doubt, Go Visit the Farm

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

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

The PrimaFoodie Guide to the Best Clean Sunscreens

For the past several years, the team at PrimaFoodie has been vetting clean sunscreens to deliver you the best options for optimal protection. By "clean," we mean the solution contains minerals to block UVA and UVB rays and includes zero artificial fragrance, parabens, emulsifiers, or additional ingredients linked to health concerns. 

We vet these yearly for several reasons: solutions change, which means efficacy and purity may also change, and researchers consistently reveal new data on ingredient safety. This year proved to be a big one in terms of news. The Environmental Working Group showed that approximately 75 percent of the 1,700 sun protection products its team evaluated “did not provide adequate sun protection” and contained "ingredients that could pose health risks."

Sunscreen and 'sunblock, ' terms used interchangeably, generally work one of two ways: Blocking the sun's rays with minerals, such as zinc oxide, or filtering and absorbing the rays with chemicals. Research has linked some of the most common chemical sunscreen ingredients, including oxybenzone and octinoxate, to pose health risks to marine and surrounding environmental life, thus presenting the possibility that these chemicals could impact human health. What's alarming about these two ingredients, along with other common sunscreen ingredients, octocrylene, homosalate, and avobenzone, is that they are absorbed through human skin and, subsequently, other organs.

In a news alert about its findings, the EWG stated the need for consumers to consider their sun protection wisely. "And some ingredients commonly found in sunscreens have been linked to both human and environmental concerns. But they're still widely used in hundreds of products, even though they have not been tested adequately for safety," said Emily Spilman, an EWG program manager for Healthy Living Science, in the news release. "It's outrageous that shoppers may be slathering these potentially harmful chemicals on their skin every day without the reassurance of those safety tests," 

The EWG has warned the public about sunscreen ingredients since it launched its first Guide to Sunscreens in 2007 and has been urging the FDA to review chemical sunscreen ingredients ever since. 

This year, we found that most of our favorites from our 2023 PrimaFoodie Sunscreen Guide still met our strict standards—and we added a few new ones to the mix. Here, you'll find mineral solutions that we believe to be clean and efficacious. But we urge you to always do your due diligence when choosing a sunscreen (or any personal care product): check your labels, know your ingredients, and listen to your gut. 

PrimaFoodie-Approved Clean Sunscreens for 2024

ALL GOOD: SPF 50+ SUNSCREEN BUTTER

All Good is committed to creating products that are  good for our skin and for the environment. This butter is thick, hydrating, fragrance-free, and excellent for the face and body. The compact tin makes it easy to toss into your backpack or purse. The company claims it is "very water resistant,"  but we still suggest ample applications if you're swimming.

KARI GRAN ESSENTIAL SPF 30 

As equally hydrating and protective as it gets, this super hydrating oil serum-type sunscreen feels like a supple serum. A raspberry seed and plum oils base gives the skin a hydrating quench with zero residue.

SOLARA SUNSCARE GO! DAILY DEFENSE MINERAL FACE SUNSCREEN

This lightweight SPF 30 recently came onto our radars. EWG-certified, it is blendable and silky. Founded by a mother who started vetting her personal care products after battling Lyme Disease and also seeing her children react to various sunscreen, the company promotes clean, minimal-ingredients responsible skincare

BADGER ACTIVE MINERAL SUNSCREEN CREAM

A simple, clean, universal SPF 30 cream made by a small, family-run New England company. Containing only five ingredients, one of which being super nourishing sea buckthorn oil, this is a great option for long days outside. It's a bit sticky and needs extra elbow grease to rub in. 

RAW ELEMENTS SUNSCREEN SPF 30+ FACE & BODY

This super thick mineral sunscreen paste goes a long way when you're outside for hours. Considering its thick consistency, it rubs in surprisingly well and leaves only a slight light white cast. This is a great pick for hiking and all-day summer outdoor exploring.

URSA MAJOR FORCE FIELD DAILY DEFENSE LOTION 

Ursa Major continues to be a pioneer in clean, effective skincare. Their unscented, lightweight moisturizer is great for the face, neck, chest, and arms. It absorbs almost immediately without leaving any residue. The aloe vera, jojoba, and shea butter are super moisturizing. 

VIVE SANA DAILY PROTEZIONE SPF 30

This is an easily spreadable, hydrating, tinted sunscreen for the face, neck, and décolletage we've loved for years. Vive Sana's products are mostly made of organic ingredients and are free of chemicals and artificial additives. The Daily Protezione SPF 30 offers the physical protection of zinc oxide with no stickiness or pastiness. 

KINFIELD DAILY DEW SPF 35 

We've long loved Kinfield's products, and this all-day SPF is a winner. It has a silkier texture, which results in a dewy, glowy finish. We love how the aloe and sea kelp add a dose of hydration and antioxidants. 

KIDS

ALL GOOD: SPF 30 KIDS SUNSCREEN LOTION

This fragrance-free lotion is rather light, which makes applying it to little ones' skin quick and easy. We found that a little goes a long way, and it leaves minimal to no residue. It also claims to be water—and sweat-resistant for up to eighty minutes.

BABO: CLEAR ZINC SUNSCREEN SPF 30

Babo is a thick, mineral all-over sunscreen lotion for babies, children, and adults. It's EWG-certified, free of any concerning chemicals, fragrances, or nanoparticles, and deemed hypoallergenic. We especially like how it doesn't run in the eyes. It's supposed to be waterproof for up to eighty minutes, making it great for long days on the beach.

TINTED

IRIS & ROMEO BEST SKIN DAYS

This serum-moisturizer-SPF, which doubles as a light daily foundation with SPF 25 protection, is buttery, silky, and moisturizing. It goes on smoothly and quickly settles into the complexion. We love that it also protects from blue light and contains hydrating rose and moringa oils.

ILIA C Beyond Triple Serum SPF 40

Touted for its "encapsulation technology," this foundation-like sunscreen delivers phytonutrients and vitamin C. It's a clean, light, dewy face product that covers many skin tones daily.

SUNTEGRITY 5-IN-1 TINTED SUNSCREEN MOISTURIZER

This light, tinted SPF 30 comes in four shades. It's sheer, goes on smoothly, and blends in rather quickly, but it does require reapplications throughout the day. We wish the company offered a wider range of shades to include dark complexions.

SAINT JANE LUXURY SUN RITUAL PORE SMOOTHING SPF 30

This natural mineral sunscreen has been a PrimaFoodie favorite for the second year in a row. Rich in botanical antioxidants, including green tea, and hydrating ingredients, it doubles as a protective face moisturizer. We love how sheer it is, with the perfect amount of tint that results in no white cast from the zinc oxide, only a dewy finish. It is quite thin, so reapplication throughout the day is necessary.

SAIE SUNVISOR

We keep returning to Saie products, some of today's most hydrating and gorgeously textured clean makeup items. The 'Sunvisor' is super light and hydrating, with a tinted blend of aloe, hyaluronic acid, vitamin E, and zinc oxide, offering great light coverage all day. It sinks it and leaves no white cast. 

TRUE BOTANICALS SKIN BARRIER SUN SHIELD SPF 30

Part sun filter, part tinted moisturizer, this mineral-based lightweight face lotion sinks in quickly. Given its thin texture, we find it best used as a daily moisturizer, but it doesn't fit the bill for a day at the beach. 

What's the Difference Between Sea Salt, Kosher Salt, and Pink Himalayan Salt? A Salt Harvester Breaks It Down

Bryon Duty started Pacific Flake Sea Salt nine years ago with a passion. He created his northern California culinary salt harvestry, which specializes in both flake and fine grain sea salt, to operate free of any commercial additives found in most salts on grocery store shelves. As Duty says, the pure, clean flakes Pacific Flake produces are “a true taste of the Pacific Ocean merroir.” His salts come from California's Humboldt Bay, a place he calls “a rare source of water that has a huge tidal rush.”

Duty tells us that the journey to creating his business was “an uphill challenge in the beginning,” but one that has been worth it. He’s since scaled it to become one of the most prominent American-made flake-specific salt works that now supplies spice companies and restaurants with freshly harvested pure sea salt. 

We reached out to Duty to ask about his process and what makes his salt truly pure. A passionate advocate for eating clean and locally, Duty answered our questions about the differences between salts, how to source one that is high-quality, and the importance of knowing the people behind the foods we eat.

A Conversation with bryon duty

Tell us about your company, Pacific Flake Sea Salt, and the process you use to harvest your salt.

Pacific Flake Sea Salt is made at our harvestry in Eureka, California. We specialize in making a finishing flake sea salt using a fire evaporation method. This process starts with raw seawater, which we filter into our holding tanks and leave to rest so the sediment falls to the bottom. Then, the next stage [involves] the main evaporation kettles. At the boiling point, any bacteria are killed off, and then the water is reduced to create a concentrated brine for the next stage. When sea water is heated, the hard calcium becomes particulate, which can be filtered out. Calcium can be a source of bitterness in salts. After removing those solids, it's filtered one last time into the evaporation pans. We then crystallize it over many hours. On the surface of the water, the flakes grow larger and heavier, then fall to the bottom, like snowflakes. We then rake out the flakes, drain them, dry them, and pack them. 

How would you describe your salt?

Our sea salt has a delicate texture that is not too dense or soft. The crisp brine flavor salivates in the mouth without aftertaste. There are no additives in any part of our process—just pure, clean, simple flake sea salt. 

Where does all salt come from?

There are two sources of salt: One is the sea. All the oceans have a 3 to 5 percent salinity range depending on depth, temperature, and location. The other is concentrated deposits underground in areas that were likely once covered by the ocean. This type of salt—mined salt—is almost exclusively used for industrial chemical salt and is used in things such as laundry detergents and makeup. Unfortunately, mined salt is also a cheap source of table salt. 

So that brings us to the differences: How does salt labeled "sea salt" differ from "kosher salt," "fine table salt," and even "Pink Himalayan salt"?

At Pacific Flake, we pride ourselves on making true sea salt. Sea salt is supposed to be made from an active ocean. Some countries have this as law, but in the US, you can call anything sea salt, even a mined source of salt.The argument here is that companies say the salt was from the sea at some point in time. 

Kosher salt has simply become a way to identify the size and salt type. Historically, kosher salt is simply salt from a salt facility that a rabbi blessed for a price—that can be the packaging warehouse that imports the salt and not even the producers. But the rules here are very loose. [Editor's note: The Kosher salt name also comes from its history of the Jewish process of koshering meat, or prepping it, to eat.] We are not kosher certified. In a restaurant kitchen, kosher salt can also be referred to as a small-grain common salt that's used in many dishes, from soups to french fries. But this has nothing to do with the actual kosher certification. 

Here’s the big one: Table salt, which is mined salt. But why is it so cheap and on every single table in North America? One big reason is the oil industry. When searching for oil deposits in the ground, the first clues of oil are high-saline water or brine wells. This brine deposit sits on top of the oil and is mixed in as it gets deeper. They pump the oil out, and it comes with all the brine. They then cook out the brine, as it’s a byproduct. The sludge is then further processed by cooking it at 2000 degrees, which removes everything, including 80 plus trace elements other than sodium and calcium. This is NA/CA on the element table, and it is not stable by itself as it is not naturally found, so they add aluminum silicate to help keep it free-flowing so it doesn't clump into a block. This becomes cheap table salt. 

Another thing to note is that many companies also add iodine to salt for claimed health reasons, though this is becoming less common nowadays. I'll add that sea salt naturally has low levels of iodine. 

Pink Himalayan salt comes from mine complexes in the Punjab region of Pakistan. This stone is called halite, and it is a sodium rock. The pink color comes from the iron. It is ground up and up-sold around the world. There is also often diesel exhaust left on the rock salt. The conditions of some of these mines are some of the worst in the world, with a low life expectancy for the miners. [Editor's Note: NPR offers an in-depth report on Pakistani rock salt mines.] 

I generally advise to stay away from rock salt. 

You mentioned that there are no additives in your salt. What common additives are added to salt sold on grocery store shelves?

The main ones are aluminum silicate, magnesium carbonate, and sodium silicoaluminate. These are also found in most premade baking mixes. For us, there's no need to add these because of the way we crystalize and dry our salt. Our salt stays free-flowing in a natural state. We don't doctor it up when nature has provided the perfect product. We just coax it out of the sea.

What are some basic things about salt purity and quality and the salt industry that you would like consumers to know?

I use the same adage other farmers use: Know your farmer. From growing vegetables to farming the ocean for sea salt, being able to know the source and practices used can help people decide. It becomes self-evident pretty fast when asking basic questions such as: Where does your ingredient come from? 

I have asked all the name-brand importers at trade shows over the years where their salt comes from and who makes their sea salt. Literally, they can't answer me. It goes through so many hands that customers can't learn; all we get is a general statement on their website that it's salt "from Europe." I wish the salt producers from other regions had the chance to be as clear and open as we can. Most salt from Europe gets mixed up and regraded, rebranded into 100 different brands before it hits the shelves. Most of our salt as a food ingredient comes from Europe this way.

What are some good rules for sourcing quality pure salt?

I would recommend seeking a salt that was naturally formed and is a sea salt, not a mined salt. Depending on many variables, sea salt will crystallize as a square or cubicle. Make sure it comes from a pure source, far from big city ports. 

When seeking flake salt, make sure it was not cheap industrial salt watered down and recrystallized. You can do this by looking up the brand to see if it's an actual harvestry or just a brand with limited source information. There are only about 30 true flake salt producers in the world that I know of, with half in England, half here, and a handful in Iceland and Canada. These are seawater-to-finished-product producers. 

Price is another big indicator. Industrial salt is around $1 to $3 dollars per pound. High-quality craft salt can be $.50 to $1.50 per ounce—and yes, per ounce.

What drew you to start Pacific Flake nearly a decade ago?

It all started when my mom was diagnosed with Hashimoto's disease, an autoimmune condition. Her doctor said it's the additives in salt that can cause this, and so she began a search for real salt. 

My mom has been in remission for almost 10 years now. We eat clean, and what I mean by this is we source everything locally. I was living only an hour from the wine country at the time, so it was easy to eat clean because it is the food capital of the western hemisphere—with the exception of clean salt. That's when a light bulb went off for me: I had an opportunity to make and sell the highest quality salt. The trial and error took around a full year and many trips to the ocean, primarily Bodega Bay. We are now located in Humboldt Bay, a rare water source with a huge tidal rush and a full cycle of the bay every 24 hours. It’s also the oyster nursery of the West Coast. Having high quality and the cleanest sea water available in California, according to the California Coastal Commission, has allowed us to make some of the finest sea salt locally for everyone. 

What do you love about what you do?

Food is life. The better we eat, the more alive we are and the healthier we are. I still harvest almost every batch myself, and it never ceases to get old, raking out perfectly white, flakey, brilliant diamonds of salt from the clear, thick brine. Seeing it emerge and putting it on the drying racks is very satisfying, knowing that someone out there will have a great meal or help get healthy because of our work, even if they don't know who we are or how we do it. It's important work that's being done. We definitely take pride in our craft.

You can learn more about Bryon Duty and Pacific Flake Sea Salt here.

The PrimaFoodie Guide to Local and Conscious Brands: Missoula Edition

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

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

The Good Food Store

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

Harlequin Produce 

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

Lifeline Farms

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

Clark Fork Organics

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

Wurster Brothers Honey

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

Meadowsweet Herbs 

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

Frank’s Little Farm

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

Buck N Dave’s Eggs

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

Nourishing Cultures

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

Winter Kissed Farm

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

Just Released: The Most Impactful Guide to Living Healthier

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

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

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

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

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

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

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

Ingredient Spotlight: Cellulose

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 Cellulose?

Every one of us has consumed cellulose. This ubiquitous fiber is both naturally found in plants and an additive in countless foods, from ice cream to bread to veggie burgers. But what exactly is cellulose? Let's dig in.  

Cellulose is a naturally occurring organic insoluble fiber in nearly all plant matter, from cotton and wood to vegetables and fruits. It's a carbon, oxygen, and carbon molecule in plant cells that lends plants structure and support. Cellulose is also extracted from plant sources, processed, bottled, and used as a supplement and food additive. For this article, we'll look solely at cellulose as a food additive.

What's the Purpose of Cellulose?

Cellulose provides food with added bulk, thickness, and texture. Food manufacturers add cellulose to stretch a product's quantity and lend it additional fiber. Because cellulose is relatively tasteless and contains zero calories, it has little impact on a food's flavor or nutritional value. When mixed with water, cellulose forms a gel-like consistency and can, therefore, emulsify certain foods, giving them a satisfying, blended consistency. This is why it's commonly added to ice cream, condiments, sauces, soups, and more. Cheesemakers often add cellulose to their recipes to prevent caking.

Cellulose generally comes in three forms: cellulose gel, cellulose gum, and cellulose powder. The most popular form of cellulose added to processed foods usu­ally comes from wood pulp and cotton lint.

The Various Names of Cellulose

Look at an ingredients list, and you may see 'cellulose' labeled just like that. But chances are, it will lurk behind one of its other names: microcrystalline cellulose (also called MCC) or carboxymethylcellulose.

Where Is Cellulose Found?

Due to this thickening, emulsifying, stretching, and fiber-adding qualities, it's added to countless foods. You can find cellulose in:

Cheeses
Cottage cheese
Yogurt
Ice Cream
Bread and other baked goods
Snacks
Condiments
Soft drinks
Juice
Canned goods
Jared sauce
Gravies

Is Cellulose Harmful?

Researchers have studied additive dietary cellulose and its potential impact on the microbiome and overall gut health. Still, there needs to be more evidence of research on the impact of how food additive cellulose impacts human health. The FDA deems cellulose powder, gum, and gel as 'generally recognized as safe' (GRAS). 

The PrimaFoodie Take

It may not surprise you that we try to avoid cellulose, as much as possible. The FDA may deem it as ‘GRAS,’ but this always makes us pause. Same goes for the word ‘additive.’ Dietary cellulose is just that, an additive. Plus, it’s primarily wood pulp or cotton, and yet another way for food manufacturers to stretch food to increase their profits. Cellulose fills our stomachs, but does not nourish our bodies. 

Simply put, we’ll take our cheese free of wood pulp. 

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

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

Microplastics

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

What to Do:

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

Chlormequat

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

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

What to Do:

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

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

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

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

4 Practices for Deeper Meaning, Vitality, and Balance

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

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

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

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

#1: Lean into your breath. 

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

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

1. Inhale for four breaths.

2. Hold for seven breaths.

3. Exhale for eight breaths.

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

#2: Listen to your intuition.

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

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

#3: Break patterns! Do something different. 

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

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

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

#4: Eat from the land. 

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

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

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

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

Photo by Tania Teschke