Many toxins are hidden in our food, especially holiday treats. They are disguised by delicious taste and lack of advertising that certain preservatives, foods, dyes, and chemicals are actually harmful! We would like to believe that companies wouldn’t use additives or foods that are toxic, but unfortunately that is not the case. Here are a few ways to be aware of hidden toxins lurking in your food and ways to detox them from your body.

Pesticides: Pesticides are sprayed on conventional produce to prevent insect infestation from destroying the crop. There is often residue from these chemicals left on and inside produce after it hits the grocery store shelves. These chemicals have been linked to various health issues from cancer to birth defects. Check out the Environmental Working Group’s Dirty Dozen and Clean Fifteen to see which produce is safe to buy conventional and which should be bought organically. 

Sodium Nitrate/Nitrites: These compounds are found in deli meats and other processed and cured deli foods. They could cause methemoglobinemia, a preventable disease. “Uncured” and “no nitrites/nitrates” foods could contain celery juice, which is also high in nitrates. Read your labels!

Recombinant Bovine Growth Hormone (rBGH/rBST): This is a growth hormone given to dairy cows to increase milk production. rGBH produces increased levels of insulin-like growth factor-1 (IGF-1) which is a significant factor in breast, prostate and colon cancers. Choose rGBH free products or organic dairy.

Bisphenol-A (BPA): This is a chemical found in plastic and food/beverage can linings. It is a hormone mimicker that is suspected to be linked to breast and prostate cancers as well as reproductive and behavioral problems and diabetes. Search for BPA free linings, plastics (tupperware and water bottles!), or avoid cans and plastic containers all together. 

Polycyclic Aromatic Hydrocarbons: That may sound like Greek but it is actually a substance that is created when fat is burned. This becomes a carcinogen (cancer causing substance). Avoid smoking any oils you use to cook with or eating burned foods.

Acrylamide: Another Greek word! This substance is created when starchy foods like potatoes and grains are cooked or fried at high temperatures. This substance is also a carcinogen (cancer causing substance) so try to avoid fried foods, snack chips, toasted cereals, etc. 

Artificial Food Coloring/Dyes: These chemicals have been linked to neurological disorders. They are found in many children’s snacks (fruit rolls/snacks, cereals, baked goods, etc.) as well as frostings, cakes, etc. Use natural dyes and avoid ingesting artificial ingredients! 

Holiday Health Challenge #2: Choose one of these toxins to remove from your household and diet! If it is part of a dish during the holiday, make it without or avoid the dish. Your body will thank you! Comment below what you are planning on eliminating!

One of the main concerns around the holiday season is fitness and not gaining weight with all the delicious food and treats that come along with the holidays. If you are hoping to maintain your fitness routine or get into shape before the holidays hit, here are some tips to be fit, trim, and jolly!

It’s not about the day of the holiday – it’s the season!

Yes, it is okay to splurge a little one day and eat a little extra or enjoy that extra slice of pie. It’s the holiday season (the days in between holidays), Christmas especially, when cookies, fudge, and other treats pop up from friends or in the office. It’s the choices you make on a daily basis consistently that will bring your body towards better health and wellness. Choose less sugar, plenty of water, outdoor time, and to be sedentary as little as possible. Also remember to enjoy the season as it is – joyful and celebratory. Enjoy the season, not just the day!

Choose your favorite treats to avoid eating just because.

Choose 2-3 of your favorite treats and commit to sticking to those this season. If you choose to do more, be conscience of portions and try to maintain self control. Commit to just one cookie or only eating treats a couple times each week during the holiday season. Setting a goal like this will remind you as that plate of cookies arrives at work or your neighbor drops off a goodie basket. 

Don’t get caught up on perfection!

If you stray from your workout routine or diet, don’t fret and throw in the towel. Challenge yourself! Set goals, use check lists, whatever works for you. Commit to exerting yourself at least 10 minutes a day and add more as time allows. 

Focus on the positive!

This season can be easy to get caught up in the negative mind set. Focus on what you can do and not what you can’t do. Even if your busy and can’t fit in a full workout, focus on what you can do. You can take 10 minutes for a quick jog or do 10 push ups while dinner is cooking. Ask yourself, “Do I really have to _________?” Fill in the blank. Do you really have to host Christmas this year or do you really have to send Christmas cards to everyone in my address book? You have a lot of choices, make them and choose healthy decisions for you and your family!

Be creative with staying active.

The chilly weather and delicious food and those traditional Hallmark movies make it easy to stay in and sedentary. Be creative with ways to stay active. Include your family by trying a football game together outside or going for a walk. Throw in some fun ice breakers for new family members or try some fun conversation topics or games. As the holiday business starts to creep in, try choosing 5 of your favorite exercises and do each one for 30 seconds as time allows. 

Aim for healthier dishes and meals.

Leading up to Christmas and New Years, try to focus on whole foods and clean eating. If you are making food for the holiday, avoid sugar on your vegetables and shoot for nutritious and delicious dishes! Limit sugar, increase vegetable intake and be sure to stay hydrated. Keep healthy snacks on hand like carrots and hummus, apple slices and almond butter, and hard boiled eggs. 

‘Tis the season!

Thanksgiving is the beginning of the holiday season which may cue stress and negative feelings instead of joy and excitement. Thanksgiving is a time to enjoy friends and family and be thankful for the blessings and provisions we have received. Christmas is a season to celebrate giving and providing blessings to others. There are many reasons that the holiday blues set in. Maybe you’ve lost a family member or friend and the holidays aren’t the same without them. Maybe your budget is tight this year and it’s hard to see the blessings you have and gift giving may be challenging. Maybe there are health concerns or the stress with planning and prepping for family. Maybe seeing the in laws or the estranged aunt or uncle makes you cringe. Whatever the reason you may be stressed or down during the holiday season, there are ways to reduce stress and enjoy the holiday as it was intended.

Budget! If money is an issue, stick to a budget your family agrees on. Plan out your gifts, food, parties, etc. around this budget and keep each other accountable within your family. Don’t be afraid to say, “I can’t afford as many gifts as last year” or “We are planning on just giving the kids in the family gifts.” Word it in a way you are comfortable and don’t be ashamed to do it. If you want your finances kept to yourself, you don’t owe an explanation for your choices. Your life, your money, your choice! Don’t get caught up in obligation.

Forget Flawlessness & Perfection. The holiday season is all about blessing, thankfulness, giving, and family (even if they aren’t blood!). Enjoy the blessing of friends and family, food, and traditions without the constant worry of house work, cleaning dishes (we know this could last all day!) or satisfying every person in the room. Declare who you are to yourself before the festivities begin. Say a prayer, read scripture, meditate, remind yourself of your value, take deep breaths, anything to clear your head of the hustle and bustle and focus on who you are and not who others need you to be. This will give you the freedom to enjoy the holiday instead of worry about pleasing others or perfecting everything! 

Don’t focus on the micro-decisions. This color or that, shiny paper or matte, paper plates or real plates, this pie or that… The little decisions could make a list a thousand miles long! Don’t get caught up in the minor details and when you can allow others to make those decisions! If your spouse is good at making decisions let him or her make those decisions you get caught up on. After all, most will pay attention to the thought rather than if you chose green plates or orange plates. No need to reinvent the wheel. Allow traditions to flourish and yes, pot lucks are amazing during the holidays! Avoid second guessing or beating yourself up if you regret a decision. Set it in your heart and let it go once you decide!

Slow Down! Don’t forget the holidays are not all about perfectly prepared food or a spotless house. It’s about the memories and the interactions and experience with others! Give your child that hug they asked for, kiss your spouse, and dance while cleaning or cooking! Make the whole experience from planning to preparation and execution a family adventure. Take time to wish others a happy Thanksgiving and invite that single friend or lonely neighbor over to enjoy the holidays in a home filled with love!

When you’re feeling overwhelmed, stressed, or frustrated.. LISTEN to a favorite song or belt it out, which can release “feel-good” chemicals and take your body out of fight or flight. SMELL a calming scent like lavender essential oil or maybe the smell of grandma’s pumpkin pie. This can elicit memories and feelings of happiness and bring you out of the chaos. LOOK for a distraction in your physical world. If you are struggling with anxiety try a grounding technique: name out loud 5 colors you see, 4 shapes you see, 3 sounds you hear, 2 smells you smell, and 1 thing you feel. FEEL your areas of tension and focus on relaxing them or try a repetitive motion like rubbing your arm, leg, or neck to induce relaxation.

Have a very Happy Thanksgiving, Merry Christmas, & Happy New Year!

Holiday Challenge #1: Choose at least one dish you are preparing for Thanksgiving and create a healthier version!

This challenge isn’t quite as daunting as you may think. Many dishes can easily be made healthier without sacrificing flavor. Anything from substituting with healthy oils, sugar alternatives, or hiding veggies in the dish! Below are some ideas for creating healthier dishes for Thanksgiving as well as full recipes:

• Substitute white sugar in processed foods for unrefined, natural sweeteners such as honey, coconut sugar, pure maple syrup, or stevia. Flavor is usually not affected and your body will thank you for skipping the white sugar! Honey contains many antimicrobial properties and coconut sugar has a higher amount of nutrients than sugar. Click here for a chart that will help you substitute sugars in your favorite recipes!
• Vegetable oil, canola oil, margarine and shortening are chemically processed and very high in omega 6 oils. Their consumption has been linked to liver/kidney damage, immune problems, infertility or sterility, high cholesterol, and behavioral problems in children. Our bodies are designed to have a 1:1 balanced ratio of omega 6 and omega 3 oils, however the modern western diet lacks that balance. Substitute unhealthy oils for healthier oils such as coconut oil (baking or sautéing), olive oil (savory dishes and sautéing or frying), ghee (clarified butter), or avocado oil (baking or sautéing). 
• Use fresh produce! This may take a little extra work than using those convenient cans, but worth the effort. Any kind of processing destroys some the nutrients and canned goods are processed quite a bit. Green bean casserole? Use fresh green beans! Mashed potatoes? Use fresh potatoes and try sweet potatoes for more nutrients! Cranberries? Use fresh and make it from scratch! 
• Sneak veggies in wherever you can! Add pureed veggies to sauces and soups. Chop up extra veggies and greens and add to your stuffing. Casseroles are great places to add extra veggies. You can even add veggies to baked goods such as shredded zucchini or carrots to breads and cakes.

Recipe Ideas:

Healthier Green Bean Casserole

Paleo Scalloped Sweet Potatoes

Honey Sriracha Roasted Carrots

Cornbread Stuffing

Avocado & Quinoa Stuffed Acorn Squash

Chocolate Pecan Pie

Sweet Potato Cupcakes

Crustless Pumpkin Pie

Comment below with your favorite dish and we will share ways to create a healthier version and recipe ideas!

Happy Thanksgiving!

Maybe you are one to endulge on Turkey Day or maybe you are the one that doesn’t eat all day until the Thanksgiving Feast. Perhaps you still manage to eat balanced and healthier versions of traditional Thanksgiving dishes, but the stress of preparation and family get together’s drains your energy. Whatever style of Thanksgiving you celebrate, “pre-toxxing” the week before could give your body the extra boost to survive the day and enjoy the holiday. Did you know, the average American consumers 4,500 calories on Thanksgiving day! On top of the caloric overload, much of the diet on this day contains starches, sugars, dairy, and processed food. Give your body a boost before Thanksgiving so you can avoid a turkey-coma or feeling guilty for endulging with that extra piece of pie.

 Eat Clean The Week Before Thanksgiving

• Eat balanced meals 
• Avoid skipping meals
• Focus on whole foods rather than processed foods
• Vegetables, protein, and healthy oils should be in all meals

Aim for More Exercise

• Try to get at least 30 minutes of active exercise each day to increase blood flow and energy levels
• Be sure to do cardio exercise to get your heart pumping
• Exercise increases circulation and good circulation during the feast will help in avoiding a turkey-coma!

Stay Hydrated!

• This cannot be emphasized enough! Stay hydrated! Proper hydration will allow toxins to properly be elliminated from the body and avoid not feeling well if you eat or drink too much.
• Drink at least 1/2 your body weight in ounces daily
• Drink a full glass of water upon rising. Add a splash of lemon juice or apple cider vinegar to maximize detoxifying benefits!

Go Outside Every Day

• Try to go outside everday before the holiday
• Sunshine is the best source of vitamin D, which will protect your body from illness
• Touching your bare feet or body to the earth can reduce inflammation and balance positive and negative ions we are exposed to daily

Boost Your Immune System

• Stress, over eating, alcohol, and being in a house full of people increases the chance of contracting an illness. Try supplementing with vitamin C and Vitamin D the week before Thanksgiving.
• Diffuse antibacterial and immune boosting essential oils such as doTerra’s OnGuard or citrus oils
• Get as much rest and sleep as possible to allow healing to take place in your body