Healthy Living

Clean your food thoroughly.

Eat Organic, non-GMO and local/seasonal if possible. Otherwise, clean produce thoroughly to remove pesticides and potential parasites. Even organic produce can have pesticide residue and parasites. A simple produce cleaner to use is plain white vinegar. For most fruits and veggies with a skin, place in a freshly cleaned kitchen sink or large bowl, fill with a solution of 3 parts water to 1 part vinegar. Let soak for at least 20 minutes, scrub gently and rinse. Use glass bowls to soak or a glass spray bottle of solution to clean one or two pieces of fruit.

This is another great cleanser formula that also can be used to spritz surfaces clean:

• 1 1/2 cups water
• 1/2 cup white vinegar
• 10 drops lemon essential oil

Put all ingredients in a 16 oz. glass spray bottle and shake to combine. Spray on fruit and let sit for 5-10 minutes. Rinse well and dry with a clean cloth or air dry before storing.

Choose Certified Organic

Right now, the most meaningful label on your food in terms of meeting specific government requirements is the U.S. Department of Agriculture (USDA) Organic seal. For a product to be certified organic, it’s required to meet specific standards:

• Organic crops cannot be grown with synthetic fertilizers, synthetic pesticides, or sewage sludge. 
• Organic crops cannot be genetically engineered or irradiated.
• Animals must eat only organically grown feed without animal byproducts and cannot be treated with synthetic hormones or antibiotics.
• Animals must have access to the outdoors.Ruminants (hoofed animals, including cows) must have access to pasture.
• Animals cannot be cloned.

It is so important to become an educated consumer when it comes to food labels. Terms like free range, grass-fed, and cage-free are constantly changing. Find out more here: Understanding Food Labels 

Choose Non-GMO (Genetically Modified Organisms or GM crops)

Consumer-oriented organizations, such as The Institute for Responsible Technology and The Environmental Working Group have found an alarming number of connections between GMOs and health problems, including intestinal damage, inflammation, higher rates of disease, and even death.

GM crops were engineered to produce their own insecticide, called Bt-toxin, by combining the plant’s DNA with DNA from bacteria. Bt-toxin kills insects by destroying the lining of their digestive tracts. The poison is not specific to insects and pokes holes in human cells, damaging the intestines and causing leaky gut, which we know is a precondition for developing an autoimmune disease. The growing body of evidence that GMOs are dangerous has led to the American Academy of Environmental Medicine (AAEM) to publicly warn that “it is biologically plausible for Genetically Modified Foods to cause adverse health effects in humans.”

GM plants are also engineered to enhance plants’ natural “plant protectors,” including prolamins, agglutinins, digestive enzyme inhibitors, and saponins. These chemicals contribute to leaky gut, gut dysbiosis, and inflammation. Become educated about GMO’s in your food. Take a stand and eat more responsibly.

Living Non-GMO

Institute for Responsible Technology

Check out the list of foods that have the most pesticides and replace them with the organic versions: EWG’s Dirty Dozen A list of foods with the least pesticides: EWG’s Clean Fifteen

When choosing to eat processed and packaged foods, use the same criteria for evaluating their safety from pesticides, chemicals, and GMO’s. Even those labelled organic should contain all-organic ingredients. Organic is always the best choice. Even NON-GMO foods contain pesticides.

The body is 70% water, so it makes sense to have access to the cleanest source of water to help cells function efficiently. Whether you choose to put water filters on your home system, place filters on your fridge and faucets, or haul your own water, having clean water will positively affect your health. The Environmental Working Group has a national tap water data base using your zip code revealing the quality of water in your county. Wow… EWG’s Tap Water Database

• Drink your water from glass or stainless steel.
• Learn how to improve your water filtration with EWG’s Water Filter Buying Guide
• Only 1.2% of the earth’s water is fresh for drinking. Conserve water. How?
• Don’t leave water running while you are not using it, such as while brushing your teeth or shaving.
•  Conserve water when washing dishes.
• You can save gallons by using a full dishwasher.
• When dining out, drink all the water at the table or water a plant.
• Take showers instead of baths.
• Landscape and fill your garden with native and drought-resistant plants.

Let’s face it. Air quality is getting worse. While working to remove pollutants and toxins in our air is slow-going, there is proof that outdoor air is less toxic than some indoor air. Manage the air quality in your home by cutting pollutant exposure like:

• Second hand or cigarette smoke
• Off gassing of toxic building materials, paints, and textiles
• Home cleaning products & pesticides
• Self-care products like nail polish and polish removers
• Mold and mildew

Keep surfaces and carpets clean and if you live near highly polluted areas, consider getting air filters for your home.

Consider outdoor air quality for exercise and outdoor activities. Environmental exposures like road dust, car exhaust, lead, small particulate matter, smoke, overdevelopment and building and factory emissions are especially harmful for children and older people. Check the Accuweather.com air quality index online or on the phone. Check the app on your phone or online before kids with asthma engage in vigorous outdoor activity. In addition to air pollution, temperature extremes or increased pollen may also trigger asthma attacks.

Austin Air Filters are not cheap but provide continuous filtering of indoor air. They come in different sizes and can be rolled around the house. I have used them for 15 years. My allergies have improved 90%. Austin – The Only Clinically Proven, Medical Grade Air Purifier

When you must stay in a hotel, look for hotels offering chemical-free rooms to reduce the impact of potential irritants and chemicals.

Reduce the toxic burden of your body by becoming a health advocate for the planet. Air Pollution and Health

Pollutants and Chemicals

The Environmental Working Group is a great resource for identifying harmful environmental chemicals to avoid. Check out their Dirty Dozen List of cleaning products. Look through your kitchen, home, and garage to weed out the polluters. Read labels, and if there is a caution, do replace it with something that is not harmful to humans or animals.

EWG’s Guide To Endocrine Disruptors

Household Products

Household cleaning supplies, and pesticides often contribute to the toxic load in the environment. Replace all the products you are using that contain toxic chemicals with earth friendly alternatives. Use the search tool on EWG.org (link below) to determine which products are safer. Find DIY recipes for cleaning supplies and keep them stocked up. Not only do you reduce the toxic burden of your body and home, you reduce the amount of plastics and containers in landfills. Use glass containers whenever possible. EWG’s Guide to Healthy Cleaning

My favorite DYI floor cleaner is lemon juice, 100 proof alcohol, and vinegar with water.

Sheets Laundry Club has great products. I especially like the dishwashing pods. Tip: if your dishes have a chemical smell or the outside of the dishwasher soap says, Caution if Swallowed - CHANGE IT!

If you don’t have the time or desire to make your own cleaning supplies, Seventh Generation has cleaning products that are safer compared to the usual.

Healthy Beauty

There is so much information today about healthier selfcare products. In turn cleaner health and beauty products and companies are everywhere. Check them out. I got turned off and on to healthier selfcare products by using the Environmental Working Group’s EWG’s Skin Deep search tool to look up products I was using. By now everyone should know about this. I replaced all the C, D and F’s with A’s or I made my own. I love Naked Poppy's Cream Cleanser and all things Beautycounter.

EWG’s Healthy Living App

My favorite skincare regimes are DIY. I suggest looking for your own DIY recipes online; you can make from natural products in your kitchen and home. A great DIY sunscreen is carrot seed oil. Pure, natural, nontoxic and effective. Everyone should have an aloe plant. It is God’s medicine for skincare. If you haven’t already, start experimenting with recipes that catch your attention.

There are a few companies that are marketing healthy selfcare and beauty without the use of damaging chemicals and products that use animal testing. If you plan on using essential oils find brands that are organic. Shop for skincare with the fewest ingredients. Beauty Heroes is a reliable source for all things healthy beauty. Let your skin become its own pharmacy for health.

Building Materials and Finishes

If you are planning to build a home, remodel, or look for a new place to live, do your homework on building materials with the help of EWG’s Healthy Living Home Guide.

I cannot tell you how many people I have worked with who had toxic exposures from formaldehyde in their new laminate flooring, or other chemicals in new carpeting or other building materials. New houses are clean and airtight. I have seen hundreds of toxic load test reports showing the effects of hotels, airplane travel, and brand-new houses on human toxic load.

Electromagnetic Fields

In our world it is not realistic to think that we can quit using our devices and protect ourselves fully from the negative effects of electromagnetic fields. We can however reduce our exposure and stay healthy by becoming educated about how to use our technology more responsibly. I love this little article by Wellness Mama on the topic - Is EMF Exposure Really a Big Deal?

Also check out the latest news regarding EMF  and ways to keep your environment safe.

Learn more about the health benefits of earthing. It is free and extremely therapeutic.

Turn off your computers and WIFI at night. Put your cell phones outside the bedroom. Practice deep breathing exercises and grounding (earthing) to reduce stress, inflammation and promote a more restful sleep. Earthing & Grounding: Legit or Hype? (How To & When Not To)

We have also been using earthing to cope with jet lag when traveling to another time zone. Here is a great little blog on the topic. It is as simple as going to the nearest park after you land and walking barefoot in the grass. Earthing definitely helps with jet lag. Every time I travel across time zones. My first stop is the closest green area to walk barefoot and connect with the ground. It works. Could This Be The World’s Simplest Jet Lag Cure?

Over 95% of chronic disease is caused by stress.  Three ways to reduce stress are deep breathing, exercise and spiritual connectedness. 

Exercise

Exercise and staying active it the best way to reduce stress.  It really is nature’s medicine and it is free. The easiest exercise is walking and the 10,000 step per day rule will keep you healthy.  The dangers of being sedentary has been compared to smoking.

Health Risks of an Inactive Lifestyle

Find what exercise routines work best for you and do something every day.  Have at least 3 different activities you can do to keep it fun and use different muscle groups.

Read The Top 10 Benefits of Regular Exercise

Making exercise a daily routine requires self-motivation. With the internet, YouTube, and all the great apps available there are endless ways to learn how to keep moving.

Many people like to wear tracking devices which are a great idea to study your movement habits.  For the past 6 years I have been using a phone app called MapMyRun to measure exercise expenditure and track my distance.  It is synced with MyFitnessPal, so I can see my daily burn and compare it to my food intake if I feel like it.  My monthly miles are between 80-100 through walking and cycling.  I also enjoy swimming, yoga and some resistance movement.  There is lotion in the motion y’all.

Check out some other apps to help you stay moving. Some people like gadgets like the Oura ring, Apple watch, fitbit etc. It doesn’t matter, Just Do It.

60 Workout Apps For Women Who Want Results

Deep Breathing

Breathing is also free!  Deep breathing balances the sympathetic and parasympathetic nervous system, calming the body and mind. Creating a practice of deep breathing may be the most important habit you can establish for healthy living.  When you breathe in and breathe out, pay attention, listen to your breath.  With each breath you create a stillness and space inside that allows self-awareness and freedom from thought.  Learning to use deep breathing for meditation, or just to deal with everyday stress, will improve your health for life.  When you learn the art of deep breathing to create calmness and space inside yourself you become mindful of your surroundings, and things do not seem so urgent or filled with drama.

Relaxation techniques: Breath control helps quell errant stress response

Spiritual Connectedness

Spiritual balance means something different to everyone. To me, spirituality means my energetic connection with self, spirit, prayer, other living things, the earth and the universe. Spiritual connection is being rather than thinking. Most of us have a deep spiritual connection to nature. To some of us religion is our spirituality. Whether it is mediation, prayer or breathing, spiritual balance happens when energy flows from the spiritual body through the mental, emotional, and physical bodies.

When blocks are created through stress, life events or negative self-talk, the flow of energy is disrupted. This causes a spiritual, mental, and physical disconnect. Maintaining spiritual connectedness and energy flow allows us to be healthier and have a greater appreciation for life. Spirituality connects us to who we really are, our consciousness, rather than the story we have invented about who we are. Read more about daily spiritual practice here:

Daily Practices for Spiritual, Mental, Emotional, and Physical Well-being

There are so many apps for deep breathing and meditation. I like Insight Timer because it has hundreds of meditations, visualizations, breathing exercises, and, as a global app, tracks people mediating all over the planet on an hourly and daily basis. Just think, if millions of people are meditating every day and staying connected. That has to be good for us all collectively.

Learn Meditation Today

Youtube has podcasts, guided meditations, sleep music, and Tibetan bowls. There are hundreds to choose from.

Healing frequency music is one of my favorite ways to stay grounded during stressful times. I keep it on during the day. It soothes the soul and my house feels very calm.

Sarah Blondin is one among thousands of souls that are sharing peace and comfort during these times. She has a short 8-minute guided meditation called Learning to Surrender. 

Fish around and find what or who resonates with you to find peace. Take quiet time for stillness and silence. Go inside and find the space to be you. It doesn’t have to be but a moment to make a difference. We get so engrossed in the material, task-oriented business of the day doing what we think we should that we seldom take the time to know who we really are. Just a few minutes before the tasks can help to perhaps find a different meaning to life and the world.

Remember Friends. Be kind and nurture your relationships with friends.

Loneliness can be detrimental to health. Many countries have addressed the problem by creating government agencies to deal with loneliness. Great Britain, and Japan have ministers of loneliness. One out of seven people living in the United States live alone. Our epidemic of loneliness and isolation is bad for health and longevity. The pandemic especially taught us how much we need each other.