Four Key DIY Habits to Boost Oral Health + Care

Brushing, flossing* and regular dental cleanings may be the three primary cornerstones of good dental health practices -- but there's more you can do to make your mouth even happier. To improve or maintain a healthy mouth -- from fresher breath and healthy oral bacteria to potentially reducing issues like cavities and gingivitis -- consider these oral health practices (we are not affiliated with any brands mentioned below -- they are just products we personally and professionally know, use and trust):

  • Tongue scraping. This is a standard Ayurvedic practice that involves using a tool to gently scrape along the surface of the tongue, back to front, seven to 14 times. It's best done first thing in the morning. Tongue scraping can help eliminate buildup that naturally accumulates on the surface of the tongue. The outermost layer of the top of the tongue is made up of protective dead cells, known as keratin, which can build up and cause issues. Here is a basic tongue scraper available on Amazon.
  • Oil pulling. This is another standard Ayurvedic practice with great potential to support optimal oral health. It simply involves taking a small amount of a certain oil and swishing it around in your mouth (for as little as a minute or two, but doing it longer can potentially offer better results). It can be easier to start with a small amount of oil -- even just half a teaspoon -- and work your way up to a little bit more. As you swish, the volume will increase in your mouth as it combines with saliva. Sesame and sunflower oils are two traditional oil options, alone or as a blend, as is coconut oil (a personal favorite). Remember to not swallow whatever oil you use, and to spit it out in the toilet or garbage, and not in a sink (as pure oil down the drain can cause plumbing issues). Once done swishing, rinse your mouth with warm water. For a truly Ayurvedic approach, the best oil for you to use is dependent on your unique constitution, or dosha. In general, though, unrefined virgin coconut oil is a preferred and readily accessible go-to. Dr. Bronners and Nutiva are two great organic brands, as is 365 Whole Foods organic. There are also blended products available. I've tried and liked the pulling oil made by GuruNanda, but recently have been using and really loving the brand Magic Mouth. The base of Magic Mouth is coconut oil, but it also includes a few other (food-grade, antibacterial, anti-inflammatory, and so on) ingredients that support oral health: xylitol**, diatomaceous earth, neem, peppermint oil and tea tree oil. The oil has a cool feeling in the mouth because of the light mintiness, which can help make the oil pulling experience a little more pleasant especially for newbies. I've actually noticed a change overall since starting to use this product a few weeks ago, after not oil pulling for a while.
  • Mouthwash. Conceptually, this isn't anything new. But I bring it up because if you like or want to use mouthwash, be sure to take a close look at the ingredients list. Many mouthwashes contain alcohol, which is intended to help kill bacteria and act as a carrier for certain other ingredients. But alcohol-containing mouthwashes have also been shown to carry risks that may outweigh the benefits for many -- including dry mouth, corroding of composites, and an increased risk of developing ulcers as well as mouth / throat cancer. The good news is many alcohol-free mouthwashes are readily available today. We have been using and like the options made by Desert Essence.
  • Oral health probiotics. Probiotics play a vital role in our gut health, which in turn directly impacts the health of our whole body. And, no matter how you ingest probiotics -- through supplements, drinks or fermented food -- they can have a systemic effect. You may know about certain probiotic supplements that are designed and formulated to be digested specifically in the intestine. In a similar vein, there are also chewable probiotics geared toward oral health, as well as that of the ears and sinuses. Some dentists seem to be getting on the oral probiotic bandwagon, particularly for products that include good bacteria specific to oral (vs. intestinal) health. Several strains of probiotics in particular, s. salivarius K12 and s. salivarius M18 ("s." = streptococcus), have clinically shown to be protective of the teeth and gums, and also support ear, sinus, and throat health. NatureWise is one brand offering an oral-health-centric probiotic containing these probiotic strains.

Turning these practices into a doable routine might look like starting your day with a gentle tongue scraping followed by oil pulling, and then brushing your teeth. Before bed, brush your teeth again, floss and take an oral health probiotic. Mouthwash can be utilized after either brushing, eating or whenever desired.As always, we encourage you to do your own research, and advocate yourself when speaking with your healthcare providers (dentists included!). Don't be afraid to push for more information when you need it. Have any questions? Send us an email.*It's worth noting that flossing came under debate recently, with some dentists and dental experts questioning its effectiveness in cavity prevention and gum health. While I am not a scientist researching this in a clinical setting, human experience tells me that flossing every day removes visible (and even smaller) food particles that brushing alone doesn't dislodge. Seems like a fairly rational, no-brainer conclusion to assume that removing these things from between your teeth on a daily basis is helpful in preventing bad bacteria and plaque from developing and impacting breath, cavities and gum health.**There has been a lot of debate on the long-term safety of regularly ingesting xylitol, or other sugar alcohols, in any substantial volume. While digestion does begin in the mouth with saliva, the oral health benefits of xylitol seem to outweigh potential risk of the ingredient. So, it appears to have worthwhile value within an oil pulling regimen. As far as food consumption of xylitol, that warrants a separate discussion (coming soon!) -- but in short, we choose to avoid consumption of xylitol or other sugar alcohols.

Additional Resources

The following links feature a range of published data and opinions related to the oral health practices outlined above (ranging from positive to neutral to negative -- need to investigate and understand all sides of an argument!):American Academy of Oral & Maxillofacial Pathology (AAOMP). Hairy/Coated Tongue. AAOMP website. http://www.aaomp.bizland.com/public/hairy-tongue.php. Accessed April 27, 2017.American Dental Association (ADA). Science in the News: The Practice of Oil Pulling. ADA website. Published May 14, 2014. Accessed April 27, 2017: http://www.ada.org/en/science-research/science-in-the-news/the-practice-of-oil-pulling.Asokan S, Rathan J, Muthu MS, et al. Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: A randomized, controlled, triple-blind study. J Indian Soc Pedod Prev Dent. 2008;26:12-7.Go Ask Alice Team. Alcohol in mouthwash -- Does it cause cancer? Columbia University, Go Ask Alice. Accessed April 27, 2017: http://goaskalice.columbia.edu/answered-questions/alcohol-mouthwash-%E2%80%94-does-it-cause-cancer.Gutkowski S. An in-depth view of oral probiotics. Dentistry IQ website. Published May 2012. Accessed April 27, 2017: http://www.dentistryiq.com/articles/2012/05/gutkowski-probiotics.html.Nagelberg, RH. Oral Probiotics. Dental Economics website. Accessed April 27, 2017: http://www.dentaleconomics.com/articles/print/volume-102/issue-10/practice/oral-probiotics.html.Nayak PA, Nayak UA, Khandelwal V. The effect of xylitol on dental caries and oral flora. Clin Cosmet Investig Dent. 2014; 6: 89–94. Published online 2014 Nov 10. doi: 10.2147/CCIDE.S55761Ozer S,  Tunc E, Tuloglu N, et al. Solubility of Two Resin Composites in Different Mouthrinses. BioMed Research International. 2014; 580675: 4. Published April 7, 2014. doi: 10.1155/2014/580675.Patel S. The Benefits of Tongue Scraping. Chopra website. Accessed April 27, 2017: http://www.chopra.com/articles/the-benefits-of-tongue-scraping.

Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis -- A preliminary report. Niger Med J. 2015 Mar-Apr; 56(2): 143–147. doi: 10.4103/0300-1652.153406.
Wescombe PA, Hale JDF, Heng NCK, et al. Developing Oral Probiotics from Streptococcus salivarius. Future Microbiol. 2012;7(12):1355-1371. Published online: http://www.medscape.com/viewarticle/777316_4. Accessed April 27, 2017.

 

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Skin Care: What's On the Outside Must Go Inside

I've paid a lot of attention for years on what I put in my body - but it was only in more recent years that I also started more closely considering what I put on my body. What now feels like a very obvious notion was slower to creep up on me... all that lotion we rub into our skin of course isn't just disappearing, but being absorbed through our skin and going much deeper than the surface.Quite literally and simply, whatever we put on our outsides also goes to our insides.Above all, staying well-hydrated, properly nourished, minimizing/managing stress, getting regular exercise and breathing plenty of fresh air will do wonders for your complexion and body chemistry. Stick with those pillars and it'll be much easier to streamline what products you really need or want to use to feel and look your best.But, many of us want to or enjoy using products to boost, soothe and care for our skin - so what follows below is a list of some of my personal favorite brands and specific items. I've compiled this based on a lot of research and experimentation (on my own dime - no paid promos or product placement here). The good news is that for all of the chemical-laden products out there, there is also an abundance of wonderful, clean alternatives! All I've chosen to list here vary in terms of composition, but among other things, all are free of artificial colors/fragrances and toxic chemicals, and are paraben-free and phthalate-free. The reality is that we come in contact with some of these things on a regular basis simply by living in our beautiful, modern world, and typically we don't need to worry about this, but why not try to minimize exposure to such things by selecting products that don't contain them, and instead allow our skin to be as gently cared for as possible?If you're already in the habit of looking at ingredient labels for food, it'll be even easier to make a new habit of reading product ingredient lists. Consider it just as important!I realize that many of these products can be much more expensive than many others found on typical drugstore shelves (though there are plenty of those that are also up there in price) - and cost certainly plays a role when choosing what to buy and use. It's a frustration and important consideration for me too. The good news is that with many of these higher quality products, a very small amount almost always goes a very long way, making them last quite a long time - much longer than products I used to use that were cheaper upfront and of lesser quality, and that I had to re-buy with much greater frequency because I'd run out so fast. And discounts/coupons can often be found by signing up for e-newsletters from your favorite brands' websites, or through official online retailers/websites such as DermStore.com - it just takes a little Googling.365 (Whole Foods brand)

There are products for any and all skin care needs, from soap (I love the bars and foaming hand soap) to lotion and beyond; also, the price point is often less expensive than other quality brands.

EMINENCE ORGANICS

Great for any and all skin care needs as well as make up (tinted moisturizer and lip glosses, in particular) - I especially love the vanilla and brightening day creams, guava and coconut night creams, vanilla sun screen, probiotic masque, strawberry rhubarb serum, brightening cleanser, wild plum eye cream. Reading the ingredient labels, you may almost be fooled into thinking it's for something edible, with all of the plant derivatives that go into their amazing concoctions. I can't get enough of these products! They last me a VERY long time, making the price worth it. For nighttime creams, try keeping the product refrigerated - the cooling kicks it up a notch even higher.

LEVEL NATURALS

This is a boutique company where the two co-founders are completely involved and everything is made by hand. I cannot get enough! If nothing else, I highly recommend keeping the shower or bath bombs on hand - for congestion, headaches or stress relief/ relaxation, these are really amazing. All products are wonderfully aromatherapizing (new word?). Try the soaps (peppermint volcano soap), body polish scrubs (grapefruit bergamot and peppermint), body butter (peppermint and grapefruit bergamot), and shower bomb.

AVALON ORGANICS

Particularly wonderful for hand and body moisturizers, I recommend the unscented version or the peppermint for something a bit more refreshing. I keep a bottle of this on my work desk, and use it frequently.

SIRCUIT SKIN

Sircuit uses medical and pharmaceutical-grade Xs in their products, and offers a free personalized skin consultation. I have fairly normal skin on the sensitive side, and the X-Trap cleanseris perhaps the best face cleanser I've found. Only a very small drop is needed to do the job with each use, and when it lathers it feels like silk. I've found it to be very gentle, soothing and smoothing. This company really has products for any and all skin types and needs.

TOM'S OF MAINE

Have you looked at the "inactive" ingredient list on some of the more popular brands of toothpaste? Many contain several artificial ingredients, namely coloring. Other more common brands have come under fire recently for containing microbeads or other similar mini-abrasives, that some dentists have called out as being bad for gum health - and are also bad for the environment (Illinois has gone so far as to ban cosmetic products containing microbeads for environmental reasons, though I'm not sure if toothpastes are included in this ban).  Tom's offers a much cleaner alternative. Just be aware that only certain toothpastes in the Tom's product line include fluoride, so read the packaging carefully to make sure you're getting what you need either way. Aside from toothpaste, Tom's dental floss and deodorant are well worth a look.

THAI CRYSTAL

I never would have believed how well this would work if I hadn't learned firsthand by using it myself. Many deodorants and antiperspirants come with a laundry list of chemical-laden ingredients, but the Thai crystal products are simply made from salt. I personally find the spray works best, but the stick is a close runner up. It's amazing how something so simple can be so effective against being too sweaty or smelly - and if you feel either creeping up on you at some point, simply spritz or re-apply and you should be sufficiently refreshed. I even consider this hot yoga approved!

Make Up

When it comes to make up, I'm of the "less is more" camp and wear very little if any on a daily basis. But for the things I do most often reach for - a light brush of bronzer or blush, dab of concealer or swipe of mascara, or a swab of lip gloss - I feel better knowing that what I'm putting on my face is as pure and non-damaging as possible. Two beautiful brands are RMS Beauty (the concealer, luminizer and lip color are favorites) and L'Eclisse.

Other considerations:

Take time to research and try different products to see what you respond best to. Many companies will generously offer small samples of some of their products either for free or at a very reasonable price, if you want to try before committing to a larger purchase. In addition to purchasing directly from the product retailers, it's also worth perusing websites like LoveHusk, VitaCost, GreenLineBeauty or shopping at a healthy market like Whole Foods, all of which carry a plethora of natural, clean brands.

DIY

Another better-for-you approach to skin/hair care can come in even simpler (and often cheaper) forms.

Want a deep conditioning hair treatment? Try massaging coconut oil through your strands, leave in as long as desired, and then washing out.

Want to bring out some of your natural hair highlights without chemical-laden dyes, or risking lemon juice being drying? Try a chamomile tea soak.

Get too much sun? Pure aloe or coconut oil will be incredibly soothing on your skin.

In need of exfoliation? There are endless concoctions you can mix together to make a wonderful scrub at home - and chances are you already have many of the needed ingredients in your kitchen or bathroom cabinets (for one, the powers of coconut oil are seemingly boundless!). I'll share some more specific recipes soon.

It's particularly important to consider the things we use every day: toothpaste, face wash, moisturizer, and so on. Especially for these items, "once in a while isn't a big deal" is a moot point. Ideally, when it comes to skin care, particularly for products we use with frequency and regularity, we should choose ones that are as clean and pure as possible. And, as we all have different needs and preferences and skin types, I encourage you to do your own research and testing to find out what you like best. The good news is that many of the brands I've mentioned have a sizable product line, so there's likely something for almost everyone within each.So, what does this all really come down to?To repeat what I said from the start: staying well-hydrated, properly nourished, minimizing stress (or learning how to more evenly manage it), getting regular exercise and plenty of fresh air are the true pillars of supporting your complexion and body chemistry. From that base, you'll be able to much more easily streamline what products you really need or want to use to feel and look your best.Because when we feel our best, we look our best.As with anything, we can completely inundate ourselves with loads of products - but even if they are pure and full of high quality ingredients, without taking care of ourselves otherwise they won't really do any good at all.Everyone's body chemistry is unique and sometimes it takes some experimenting to find what makes our skin and hair happiest. Always remember that how you treat your body - from what you eat and drink, to how often you move and stretch, your quality and quantity of sleep, stress levels, inner happiness, and so on - will show through your skin. Treat your body well inside and out - that's the best way to guarantee your healthiest self, and it will show!(NOTE: For more intensive skin care and hygiene information, talk with your healthcare provider (doctor, dentist, or other practitioner) if you have specific questions or concerns.)

Hydrate Hydrate Hydrate

We're in the middle of summer, which for most of us means we're in the thick of heat, be it dry or humid. I wast just in CT and NY and felt that old familiar humidity there, only to fly back to AZ and be hit with 112 degree temps in Phoenix (dry heat aside, that is HOT) - so it's an opportune time to remember how important it is to stay hydrated.Water keeps all of our organs - including our brain - functioning properly. Dehydration can do a number on your body, including increasing cortisol (a stress hormone) levels and moodiness, and negatively impacting most body organs and systems. It can also make you feel sluggish, tired and/or light-headed. Not good! If you've experienced the difference between being dehydrated vs. hydrated, chances are you can recognize on a more conscious level too that it feels different in a bad way when your body is water-deprived.We've heard it all before, but it's too important to not reiterate. Here are five key tips to keep in mind:

  1. Don't wait until you're thirsty to drink water. At that point, you are already dehydrated! And know your personal needs, which can vary based on your particular health, activity level, local climate, age, etc.
  2. Water in, water out! I give my husband credit for that saying, which he repeats to students at all of his classes. If you're drinking enough, you should be filling - and emptying - your bladder with regularity, and your urine should appear more dilute.
  3. Keep a reusable water bottle with you. I'm partial to HydroFlask - it keeps cold liquid cold and hot liquid hot for hours and hours, and comes in several sizes with different lid options. I rarely leave the house without one, and find I drink more water when I have a bottle within arm's reach - especially a bigger one. It's great when traveling on airplanes - simply send it through security unfilled, and then fill up at a water fountain or one of the new water bottle filling stations in airports (and it saves money). In a similar vein, if you're an outdoor walker, runner or hiker - invest in a backpack or lumbar pack Camelbak. The convenience of having such an easily accessible larger quantity of water is priceless!
  4. Invest in a water filter. Be it one on your freezer door, a pitcher you keep filled in your fridge or something affixed to your faucet - make sure you're drinking the good, clean stuff! Some areas are fortunate enough to have great tap water, but be aware either way.
  5. Do whatever it takes to learn to love it. Well, almost. While I can't get behind products that add artificial dyes and flavors to water, I've heard enough people say something along the lines of "but I just don't like the taste of water" as a reason for not drinking enough that I can see the value in adding certain things to make it more palatable. My recommendation to that end starts and finishes with fruit and/or herbs. A few squeezes or dropped in slices of citrus, strawberries (sliced or muddled), cucumber slices, melon or fresh herbs like mint or basil can infuse your water with a refreshing delicate flavor. Get really creative with it, add some sparkling water and you have yourself a beautiful and healthy "mocktail"!

I try and limit my occasional bottled water purchases to two main types: carbonated or specialty - though in a pinch, I'll grab just about anything if I'm otherwise without. I particularly love Pellegrino, Perrier and Trader Joes' fizzy water. And I was recently introduced to Balance water, a company founded in Australia that infuses different flower essences into their various waters, elevating plain bottled water to produce a functional wellness beverage that is non-flavored. I love the idea that this water is infused with natural, health-supportive extracts (but tastes like plain water) and feel great drinking it as part of my overall water intake. It's actually the first still bottled water other than simple spring water that I've really enjoyed, so I do recommend checking them out!What it comes down to is doing whatever works for you to make sure you're staying appropriately hydrated. Let the good in - with water!

"Just Label It" Already

It's baffling to me that it's even up for debate whether we as consumers have the right to know what's in our food and where it comes from. And that's essentially what's at the core of this - companies can keep on making GMO food products and the FDA can keep approving them for sale, but need to be able to make an informed decision about whether or not they want to actually buy a GMO item (be it salmon, vegetables, packaged products, etc.). And unless products are properly labeled, there is no way to know. Which doesn't sit right. If you agree, sign the petition to the FDA.Soapboxes for the day have been put away... come back tomorrow for your regularly scheduled programming (aka delicious, healthy recipes)!! :)

More Dirt on Dairy

Soapbox(ish) time!Dairy has long been commonly thought to help alleviate for heartburn - but more and more evidence is suggesting quite the contrary. Mark Bittman's recent Opinionator piece in the NYTimes - Got Milk? You Don’t Need It - is a must-read. As is the follow-up to it he published yesterday, More on Milk. He presents a compelling and well-rounded account about why as a country we consume so much dairy, and the reasons why it's a habit worth breaking.I won't repeat all of his points here - read the articles for that (and I can't stress enough how strongly I advocate reading them!). But as Bittman wrote, quoting Eric Marcus of Vegan.com:

"In talking to other vegans I rarely hear them say they feel much different after quitting meat or eggs, but you hear all sorts of stories like yours and mine once they quit dairy.”

Over time, I personally have felt a difference from generally staying away from all animal products - but in terms of dairy in particular, I did find reducing/eliminating it had the most immediate and noticeable impact. And this is coming from someone who never had a strongly or acutely negative physical reaction to eating dairy - but regardless, I certainly noticed differences in pretty short order when I started avoiding it (and I used to consume a lot). And my body does respond differently now when I do eat some dairy - less so when it's goat's milk cheese, interestingly enough (but that's just me).Gabriel Cousens, in his wonderful book Conscious Eating, advocates an almost completely plant-based diet. When it comes to dairy, if it's to be consumed Cousens recommends that dairy be treated as a "condiment" - and as Bittman points out, when recognizing the nutrients contained in dairy, that such nutrients are more readily digested by our bodies when consumed in yogurt or cheese form (vs. liquid, aka milk). That, coupled with the importance of it coming from a clean, safe source, basically describes the evolution of my approach to dairy. I don't seek it out for nutrition - I get my nutrients from plant-based sources - and generally avoid it all together. But every so often, a little cheese (preferably goat's milk) from a good source is fine to satiate a craving (though it's also worth noting that by and large I no longer "crave" cheese or real dairy).What we eat and how we eat it is a personal decision, and it's unfair to lambast those who choose to approach food differently than we ourselves do. And dairy is one of the more hot-button issues, where you can find studies suggesting just about anything you want to believe - either that it's good for you, or that it's bad for you. But one thing I keep coming back to is that there is literally no evidence suggesting that a plant-based diet is bad for you... however, there is plenty of valid information linking animal products to various negative health effects. Something to think about! 

Poignant Words About the Importance of Healthy Eating

In an article on HuffPo examining the trend of supplements as weight-loss aids (specifically the recent "it" supplement being African mango), Dr. Julie Chen wrote the following (emphasis mine):

"Don't get me wrong, I am clearly not opposed to supplements, and find them to be helpful in augmenting treatment and health goals... But they are not supposed to be quick fixes that take the place of healthy habits. The healthy habits need to be the foundation of how we achieve our health goals. There are certain supplements and many patient cases where supplements are absolutely necessary above and beyond a healthy diet, but my point is that the healthy diet should be the foundation first and foremost. Supplements are meant to be a gap-filler to augment an already healthy lifestyle. So, I have to frequently caution my patients against continuing an unhealthy lifestyle thinking that supplements are the equivalent of eating a balanced, healthy diet... They are not.So, for everyone reading this article, I would like to propose that we establish food in its natural form in a mostly plant-based diet that is anti-inflammatory as the foundation of weight loss, cholesterol and sugar management, and disease prevention. Then, the supplements that are appropriate and safe for your desired health goals can be layered on top of that foundation to help augment your attempts at your health goal. But, remember to always check with your physician to make sure that those supplements are safe for your medical history."

Love this, and couldn't agree more. And on that note, have a wonderful and veggie-filled weekend!

How to Juice Wheatgrass Without a Juicer

I spotted a small container of wheatgrass - which I love - amidst sprouts and herbs at New Frontiers recently, and curiosity got the better of me so I grabbed it to try preparing the juice at home for the first time. I initially thought we'd use the juicer, but another experiment with that machine recently left enough to be desired that I decided to instead tackle the wheatgrass with a blender and fine mesh strainer.Turns out you don't need a fancy juicer or special wheatgrass juicer to make your own wheatgrass shots; a high powered blender will do the trick as well. Granted I did have to use a little water, so the juice was a little more diluted than usual, but it still had its trademark refreshing, sweetly grassy taste.How to Juice Wheatgrass Without a JuicerThe container of wheatgrass I bought was about 5 x 5 inches and filled with rooted wheat grass. I cut the green grass portion off and put it into my blender (a Blendtec). I then added  few ounces of cold water - enough to just cover the flat part of the blender blades. I pressed the juice setting button, and let the Blendtec go to town! Once it was done, I placed a small fine mesh strainer/sieve over a Pyrex measuring cup (you can replace this with just about any cup or bowl) and poured the juiced wheatgrass through the strainer, using a spoon to press down and extract as much liquid as possible. Very little was left in the strainer aside from a bit of thin pulp and some foam. I then poured the wheatgrass juice into two small glasses (see photo - that's a teaspoon in front of the mini glass to help show how small the glass is), and we drank away!As I said, the addition of water to this makes for a wheatgrass juice not quite as concentrated as what an actual juicer would produce, but that didn't bother us; it was a very enjoyable and delicious morning treat to have this at home!Why wheatgrass? Read more about the potent benefits of this powerful detoxifier at the Hippocrates Institute.

Health Matters: A Baffling Stance by the Meat Industry

The meat industry in the U.S. is opposing a ban that would prohibit the sale of meat contaminated with a certain strain of E. Coli. According to Care2.com:

"The meat industry argues that they should be allowed to sell unsafe meat because it only poses a risk if it’s not properly cooked or handled. Ironically, they’re also opposed to safe handling labeling."

Wrong and wrong again. There really are no reasons or excuses to allow the mass production, distribution and sale of contaminated meat products. Read the full article here. All the more reason to stay away from meat completely, or allow only minimal consumption that's limited to local, organic, clean farm sources.

Exercise: Another List for Your Daily To-Dos!

For a healthy and strong body and mind, aside from fueling ourselves with whole clean foods, we need to move. No-brainer and old news of the day, right? Sure, but the reality is excuses sneakily (or not) eek their way in and exercise can too often get pushed indefinitely to tomorrow, so I think it's an important topic to readdress frequently, no-brainerness aside. The idea of dedicating a large chunk of time daily to, say, going to the gym, may feel daunting or impossible amidst an otherwise busy schedule - but the reality is doing anything to get your heart rate up to a safe and effective zone (learn more about that here) and muscles moving is good!Consistency is certainly key, but again is easier said than done. I think we sometimes underestimate the value and positive impact of simple exercises we can do anywhere - jumping jacks, push-ups, sit-ups, squats, etc., or even jogging in place - for as few or many minutes as you can spare. I just came across this "100 workout" concept, and like the simplicity of it and the way it's broken down - we can all carve time out of our day to do this or a variation of it, if nothing else, and reap the benefits. Having it laid out in  this clean and clear format may also boost the sticktoitiveness:I'd do the above set of exercises one day and the next day swap out the squats/leg lifts for a combination of push-ups, tricep-dips and pull-ups, so that the focus alternates between the upper and lower body each day. It's substantial enough to do on a day without any other traditional form of "exercise" to get your blood flowing and muscles going, and concise enough to do add on to a day you also engage in a separate workout of any kind.Exercise doesn't need to mean going to a gym for two hours (which to me personally sounds miserable, but we all need to find whatever works for us individually, love it, own it and stick to it). I personally favor things like running outside or hiking, taking yoga classes when possible or spin classes though I haven't done that in a while. I've also lately been getting into the Insanity DVD workout series for a convenient (but not easy!) workout to mix things up a bit, and like that I can do it at home or even from a hotel via my laptop when traveling. And, I always enjoy finding new tips to incorporate strengthening easily into my day, like the above 100 workout list.All of my blathering aside, the point is: whether or not this 100 workout list inspires you, find out what does inspire you to move more, act on it, keep it up, and change it up if and when you need - your body and mind will be grateful!!

Health Matters: Say No to Gentically Modified Salmon

I really can't wrap my head around any of this.The FDA appears to be close to approving the sale of genetically modified (GM) salmon. To me, GM or genetically engineered (GE) foods - especially animal products (this salmon would be the first available in the U.S.) - are problematic as it is. But to top it off, there is no mandate that GM/GE foods be labeled as such. As for salmon, whether salmon is wild or farm-raised needs to be specified where it's sold... so in what way does it possibly make sense that GM salmon doesn't need to have a label indicating it as such?? Or any other GM/GE food, for that matter? Plain and simple, it doesn't.Even if GM/GE food is the way of the future (or present, as plenty GM/GE products are on grocery store shelves everywhere), it still boggles my mind that there aren't strict rules mandating that these products be clearly labeled. We as consumers have the right to make informed choices about the foods we put into our bodies, and this complete lack of transparency really tramples all over that right.The company bringing us this mutant GM fish is AquaBounty. According to their website, they are "developing advanced-hybrid salmon, trout, and tilapia designed to grow faster than their conventional siblings." As for the salmon, they write: "AquAdvantage® Salmon (AAS) include a gene from the Chinook salmon, which provides the fish with the potential to grow to market size in half the time of conventional salmon. In all other respects, AAS are identical to other Atlantic salmon."So they are touting the benefit of this salmon as being it's speedy development time ,as compared to "conventional" (i.e., NATURAL) salmon. Even if they have conducted research supporting the safety of this salmon, my personal belief is that even simply due to time - or lack thereof - there is no way to know what potential negative effects this could have in the long run.Consumer groups are (rightfully!) petitioning both the apparently imminent approval of GM salmon and the lack of a label requirement. They wrote: "Atlantic salmon is a substance traditionally regarded as safe. [AquaBounty's] GE process significantly alters the salmon's composition, however, in a way that is reasonably expected to alter its nutritive value or concentration of constituents, and the new substance raises safety concerns... Under the Agency's regulations and guidelines, such a substance must be treated as a food additive and the Agency must make a closer inquiry into the safety of its consumption, including, but not limited to, subjecting it to extensive pre-market testing."Sounds very reasonable to me.I am no conspiracy theorist and I am not an all-around skeptic or cynic, but regardless of research or studies indicating the safety of GM/GE foods, the realist in me immediately sees a large, shiny red flag being raised at the idea of foods/ingredients altered in such a way from their natural state - especially animal products. I have issues as it is with non-animal product GM/GE foods - but to alter animals in such a way is an even bigger beast. I love science, but I don't think living things that we then put in our bodies were meant to be meddled with in such a way. I worry the risk will very, very much so outweigh any purported benefit, now or down the road.Perhaps the key point here though is that regardless of whether you personally are for or against the manufacturing, sale and consumption of GM/GE foods, we should be able to very easily know whether what we are eating falls into that category or not. And the fact that some major food corporations and government agencies say otherwise makes less than no sense to me.On another personal note, this announcement about salmon disappoints me especially as a salmon-lover - it's one of my favorite types of fish, especially in sushi form - but unless I can be sure whether salmon I am about to consume is GM, I won't be eating it at all anymore.Read more about this news via the following links (or do an online search and pick from the many, many available sources):

And, if you want to learn more about GM/GE foods, I highly recommend watching the documentary The Future of Food.

Health Matters: Say No to Artificial Sweeteners

Reason #298723 to cut back on - or better yet, cut out - artificial sweeteners.Three words about artificial sweeteners:    Not. Worth. It.Another study has just been published linking daily diet soft drink (e.g., any soda containing artificial sweeteners) consumption with health consequences including Type 2 diabetes, risk factors for cardiovascular disease and stroke. The research just keeps rolling in...