Cryotherapy: Healthy or Hype?

If you live in a big city or follow me on Instagram, you may have heard of Cryotherapy.

If you haven’t, it is essentially the process of using really low temperatures for medical therapy. This could mean something as simple as sitting in a cold tub or ice bath or using ice on a wound. Recently a new kind of cold therapy has emerged and it involves getting into a body-sized chamber up to your neck and having liquid nitrogen sprayed into the air to bring skin temperature down to below -200ºF.

Sounds fun, right?

I didn’t think so either at first, but the benefits are intriguing and the Cryo-chamber  (also called a Cryosauna) was much more bearable than an ice bath, in my opinion.

What is Cryotherapy?

Cryotherapy is essentially the process of using cold temperatures for their health benefits. This form of therapy has been used in different ways since the 1700s to decrease pain and muscle spasms, improve recovery, slow cell aging and improve health.

Athletes have been soaking in cold tubs and ice baths for decades, but recent innovation now allows for whole body cryotherapy (WBC) in a specialized chamber using liquid nitrogen and is the form most often referred to in modern references to Cryotherapy.

This type of cold therapy was invented in the 1970s in Japan, and has only come to the US and other countries in the last decade. It has gained widespread popularity with athletes and those with certain chronic illnesses (as well as housewives who don’t like ice baths *ahem*).

As you might imagine, this therapy has its share of claims to its benefits, as well as its fair share of skeptics and risks. So what is the real story? I decided to get down to -240ºF  and investigate.

Benefits of Cryotherapy

Articles about WBC claim that it can help with everything from minor inflammation to autoimmune disease and everything in between. It is important to note that Cryotherapy itself has been used in some form by the medical community for hundreds of years and is well documented.

Doctors often recommend icing an injured area to reduce inflammation. Cryoablation refers to a process of using extreme cold in a surgical setting to destroy diseased tissue, including cancer (this is also sometimes used for wart and mole removal). Neurosurgeon Dr. Jack Kruse recommends cold thermogenesis (ice baths) for regulating hormones and improving leptin levels (and thus leading to weight loss).

Any of these are essentially a form of “cryotherapy” but recent references more often refer to WBC or “cryosaunas,” which are fascinating but less well-researched. Tony Robbins claims to use a cryogenic tank daily as part of his daily routine and other celebrities have jumped on the bandwagon as well, but let’s look at the research.

Some of the benefits often attributed to cold therapy are:

Faster Recovery from Exercise

This claim seems to be well supported, both anecdotally and in studies. Athletes have known for hundreds of years that ice seems to help speed recovery and WBC is a fast way to get the benefits of cold to the entire body.

Some studies show that WBC is effective against delayed onset muscle soreness (DOMS) in athletes, however a meta-analysis of studies didn’t find the same results and questioned the validity of earlier studies. (1, 2, 3)

Many athletes and celebrities from Kobe Bryant, to Jessica Alba and even basketball players from the Dallas Mavericks claim to have noticed benefits from cryotherapy, and the rapidly growing popularity of these “Cold Saunas” indicates that many others might notice the same results, though science doesn’t seem to understand how or why WBC reduces soreness yet.

Potential Immune System Boost

Another benefit often attributed to cold therapy is an immune system boost and the research here is divided. The theory is that the rapid exposure to extreme cold triggers the hypothalamus to switch on anti-inflammatory processes within the body. Dr. Kruse recommends cold therapy for improving leptin levels, which has a proven connection to improving immune function. (4)

It isn’t clear whether or not 3 minutes at temperatures below -200ºF are enough to trigger the same leptin benefits as ice baths and the more well-studied methods used by Dr. Kruse, though further research may shed more light (or cold!) on this topic.

Another theory is that three minutes of such intense cold is enough stimulation to make the body think it is in a survival situation and to ramp up the normal immune process in the body. This is also less researched and the link is unclear, though I found dozens of cases of people who swear by it for an immune boost.

Personally, I haven’t tried it enough to know one way or the other if it helped me, but I did notice this next benefit…

Increased Energy and Metabolism

This is the benefit I noticed immediately and for several days after my cryo session. After just three minutes of intense cold, I felt like I could run a marathon. I had a ton of energy, was more mentally alert and I felt great! This is likely from the release of catecholamines (adrenaline and noradrenaline) as well as other neuro-peptides in reaction to the cold. These neuro-chemicals are associated with a feeling of euphoria and are the reason you might find yourself laughing out loud when you jump into cold water or run out in the snow without adequate clothing.

Of course, my experience is purely anecdotal and doesn’t include any scientific proof, but it is something I would do again just for the mental and energy boost.

Another claim often associated with WBC is the metabolic effect of “burning 800 calories in 3 minutes.” I couldn’t find any studies to back up this claim, though I also couldn’t find any evidence that cryotherapy was harmful. There is research that indicates that cold therapy (specifically immersion in ice water) can ramp up the metabolic rate by over 300%, though this same research has not been done specifically on cryo-saunas and the air version of this method. (5)

Help for Inflammation

This is another benefit often associated with cold therapy but not entirely well-studied. Of course, this doesn’t necessarily mean it isn’t effective. We’ve probably all used cold therapy (ice) for inflammation (injury or bruise) at some point in our lives without looking for scientific research before doing so.

Doctors have used cryotherapy in clinical settings to help with inflammatory conditions like rheumatoid arthritis (RA) and chronic pain conditions. Cold seems to have both short and long term benefits against chronic pain and can also make other therapies more effective and better tolerated by the patients. (6)

Risks of WBC or Cryotherapy

As you might imagine, stepping into a sub-zero chamber does come with a few risks, though surprisingly not as many as you might expect. The only cases of injury or harm I found were when someone wore damp clothing inside the chamber and contracted frostbite and the death of one cryo-sauna employee from using the tank alone after work hours without a trained technician running it for him.

Since WBC is done for a very short amount of time in a controlled environment, the potential for risk may actually be lower than when doing immersion therapy in cold water. Of course, pregnant women shouldn’t try this, and anyone with a health condition should check with a doctor before attempting this or any other therapy.

WBC is currently unregulated and not extensively studied so we may continue to learn more about the benefits and risks as more research is done.

Cryotherapy: Bottom Line

Research is still emerging about this type of cold therapy. While the benefits of cold therapy and cold thermogenesis are well-supported, we don’t seem to know yet how WBC compares or if it has the same long-term benefits, though the anecdotal evidence and initial studies are promising. Like most things in life, WBC carries risks if done incorrectly, but may have many benefits if done correctly.

For me, it was worth trying for the boost of energy and mental clarity that lasted several days after my session and it is something I will definitely try again.

What are your thoughts? Have you tried it? Would you go 200 degrees below zero?

Sources:

1. Costello, J. T.; Algar, L. A.; Donnelly, A. E. (2012-04-01). “Effects of whole-body cryotherapy (-110 °C) on proprioception and indices of muscle damage”.Scandinavian Journal of Medicine & Science in Sports 22(2): 190–198.
2. Hausswirth, Christophe; Louis, Julien; Bieuzen, François; Pournot, Hervé; Fournier, Jean; Filliard, Jean-Robert; Brisswalter, Jeanick (2011-01-01). “Effects of whole-body cryotherapy vs. far-infrared vs. passive modalities on recovery from exercise-induced muscle damage in highly-trained runners”. PLOS ONE 6 (12): e27749.
3. Kane J. Hayter, Kenji Doma, Moritz Schumann, Glen B. Deakin, The comparison of cold-water immersion and cold air therapy on maximal cycling performance and recovery markers following strength exercises, PeerJ,2016, 4, e1841
4. Patricia Fernández-Riejos, Souad Najib, Jose Santos-Alvarez, et al., “Role of Leptin in the Activation of Immune Cells,” Mediators of Inflammation, vol. 2010, Article ID 568343, 8 pages, 2010. doi:10.1155/2010/568343
5. http://link.springer.com/article/10.1007/s004210050065
6. http://www.ncbi.nlm.nih.gov/pubmed/10832164

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7 Tips to Eat and Stay Healthy on Vacation

Ahh vacation. Just saying the word usually evokes visions of relaxing by the pool, drinks with tiny umbrellas, a plethora of succulent foods, and a beach-ready body.

Staying Healthy on Vacation?

It’s funny, but rarely do you ever hear talk of post vacation syndrome—you know sun burnt skin, chlorine damaged hair, and 10 extra pounds that magically appears.

It can be very hard to pass up delicious brownie sundaes or deep fried…well…ANYTHING, especially when you are on vacation (we’re only human), but for the most part we try to put good things into our bodies. At the end of our hectic day real food helps our body’s to function properly and give us energy (and may also help protect skin from the sun).

I don’t know what it is about sleeping in a hotel room, but somehow on vacation, it is easy to leave our rational, nutritionally savvy selves at home and replace them with wide-eyed tourists without any regard for healthy eating. It can be challenging to stay focused and not get temped by the local cuisine (especially when smothered in bbq sauce).

After years of trial and error, I’ve found some tried-and-true tips that allow us to enjoy ourselves on vacation, without falling into overindulgence or gluten hangover.

1. Plan, Plan, Plan

My husband is fond of saying that “proper prior planning prevents poor performance” and never do I find this more true than in the kitchen!

Meal planning is the single best thing I do each week for my sanity and for our food budget. Since I started using Real Plans, (the best meal planner period), I am able to plan seasonal meals in less than 5 minutes a week (and save money doing it). I use this system regularly at home, but realized that there wasn’t any reason I couldn’t use it on vacation too!

The beauty of meal planning (especially with Real Plans) is that my computer (and my phone with the app) go everywhere I do, so I have them when we travel too. I can plan around regional foods, like fish at the beach, and buy only what we need without wasting anything or leaving food behind when we leave.

Most of the time when we travel, we drive to our destination, so I’ve also started pre-making as much of the food as possible. I pre-make entire meals like casseroles, pre-cook meats and make big batches of chicken salad so that I don’t have to cook much on vacation (which makes it an actual vacation for me!) I also plan a few meals that we will eat out of prepare local ingredients and know ahead of time exactly what I’ll need at the store.

The pre-planning allows me to only bring what is needed and not have to pack things like spices and condiments since meals are pre-made.

2. Pack (Healthy) Snacks

Whether your destination is a short car ride or a 3 hour flight, having an arsenal of healthy, non-perishable snacks on hand can be the difference between processed airport (or gas station) food and a fresh alternative. Most hotels only offer continental breakfasts with highly-processed foods (like cereal and pastries) and having better alternatives on hand saves time in the mornings and keeps us from feeling terrible.

These are some of the snacks I bring for the kids (or buy there) on vacation:

• Apples
• Bananas
• Trail mix (Almonds, sunflower seeds, dried cranberries, raisins)
• Reusable insulated water bottles for holding smoothies, ices herbal teas and other drinks)
• Pre-made energy bars like these chia seed bars
• Various types of almond butter, pecan butter and coconut butter for serving with fresh fruit

3. Pretend you are Eating at Home

For some reason, many people (me included in the past) feel like vacation is a time to completely disregard normal eating habits and budget constraints and spend enormous amounts of money eating processed foods at overpriced restaurants.

If I wouldn’t put it in my mouth at home, I probably shouldn’t put it in my mouth while in another state or country, but this is easier said than done.

Pre-making food helps a lot with this, since I don’t want to have food leftover that goes to waste. I also realized that much of the reason I like to eat out on vacation is that I want a break from cooking, so pre-making food helps with this as well. Most of all though, I just don’t think of vacation as a time to eat junk and mentally plan ahead of time to eat as we do normally (with occasional healthy treats).

4. Still Skip the Sugar (or limit to one day)

Though I think rules are important, it’s also important to know how to break or bend them without completely falling of track. If you are going to have a treat after a long day of sight seeing or laying on the beach, make an event out of it! Maybe it’s at the end of your trip or even in the middle, but pick one day where you plan on eating a special treat. Just don’t make it a breakfast, lunch and dinner occasional the whole time and you’ll be ok!

I’ve also found that especially in summer months, I prefer a fresh smoothie (that may or may not also include Rum) to any type of processed dessert anyway, but if our family does go out for a special treat, we limit it to one meal.

5. Have a Picnic

Nothing says vacation like packing up a cooler or basket filled with delicious foods and copping a squat on a blanket overlooking a beautiful view. Instead of hitting up a local restaurant, go to a grocery store and have your kids help pick out what they’d like to eat (with your final approval of course). It will be just like eating at home, but in between yummy salads and sandwiches the kids can toss a football or play tag, all while soaking up some Vitamin D.

6. Pack the Remedies

Unfortunately, bug bites, sunburns and ear aches can happen just as often on vacation (or even more often) than they do at home. I’ve learned the hard way the remedies I always need on vacation and now make sure to pack a small kit with all of these:

• Healing salve (I use for bug bites, stings, rashes, etc)
• Ear infection remedies (and some diluted hydrogen peroxide/rubbing alcohol to use after swimming)
• Sunburn remedies, especially lavender and apple cider vinegar
• Homemade hand sanitizer – because while I don’t mind the kids playing in dirt, the germs on playground equipment and public restrooms really grosses me out!

7. Don’t Stress

So you fallen off the proverbial real food food wagon; filled with all its antioxidants, vitamins, minerals, and proteins. Instead you decided to do a running dive, face first, onto the processed food cart. So what! Vacation is supposed to be a time to relax and rejuvenate, not make yourself crazy by counting every calorie. Don’t beat yourself (or your kids) up if you don’t adhere to your usual fantastic regimen. Just try to make the best food choices you can and above all ENJOY YOURSELF!

Do you have any tips to eating healthy on vacation?

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How to Keep Kids Learning All Summer

School’s out and summer’s here, but the learning doesn’t have to stop! In fact, with warm, sunny days and the shakeup of the regular schedule, summer can be the perfect time for the entire family to take learning to a new level. With a little advance planning and a few creative ideas (many borrowed from parents more creative and organized than myself!), you can keep your kids learning, happy, and busy all summer long (without going crazy yourself).

How to Encourage Your Kids Learning During the Summer

Learning and growing isn’t just a nine month school year activity. As Mark Twain so famously said, “Never let schooling get in the way of your education.” So where to begin? Here are my top tips for under-the-radar summer lessons at home!

1. Decide What a “Successful” Summer Looks Like for Your Family.

Have you ever finally gotten some free time, only to be totally overwhelmed deciding what to do with it? Summer can be like that. You may have grand plans of vacationing at the beach, camping camping at a national park, organizing a family reunion, or finally getting that garden planted. And of course we also want to create magical family memories for our kids.

But you know what, you don’t have to do all the 1000+ arts and crafts, all the baking, and all the DIY backyard playgrounds Pinterest might suggest to give your kids–and yourself–a great summer!

You might have noticed how most self-help books–be it on organization, leadership, business, or the like–start with creating a vision or picture of the goal. I’m a speed reader and I like to get things done, so I’m always a little impatient with this “envisioning” step, but I’ve learned over the years just how important it really is.

Really stop and think through what your family’s idea of a successful summer would be. This can be very different from family to family, and very different from year to year.

Going through this step can make it easier to say “yes” or “no” to the many terrific ideas your kids are sure to contribute if you choose to involve them in this brainstorming process (and I hope you do!).

Ideas to Think About (Repeat for Each Member of the Family)

• What are your favorite things to do? What leaves you feeling recharged? How can you do more of those things this summer?
• What are your least favorite things to do? What do you need a break from? How can you minimize or manage those things this summer?
• What skills or subjects do you want your kids learning about this summer? How will you do it?
• What’s something new you’d like to learn or try? What do you need to get started? (I like this question for kids in particular so they can learn what goes into executing their ideas.)

Now on to the action!

2. Write Down Your Summer Bucket List and Display it

Once you come up with your summer theme and must-dos, don’t commit it to memory or close it up in a notebook. Write it down and display a summer bucket list of favorite activities and new adventures. What better reminder of what you decided to pursue as a family, and why!

As you look over the ideas, an “anchor” or theme for the summer might emerge. Circle or highlight items related to your theme and consider them your must-dos. You might even come up with a word or phrase that captures your goals for the summer–keeping you anchored while still leaving plenty of room for being spontaneous.

My contributions to the list usually include a fair share of kids’ learning opportunities (disguised as fun) that I’ve already determined are in the family budget, like trips to a museum or the zoo, visiting the botanical gardens, or hikes at our favorite nature center.

Of course, I usually have several other ideas in mind to keep the kids learning and engaged over the summer months, but I don’t always let them in on my plans! That’s the beauty of kids learning outside of the classroom…sometimes they don’t even know it’s happening!

By narrowing down the priorities in the beginning, you can feel satisfied even if you don’t get to everything on the bucket list, knowing you did the important things and the rest you can save for next summer.

Ideas for Your Summer Bucket List (Tailor to Your Chosen Theme)

• Trip to a zoo or museum you haven’t been to before.
• Attend a local Mini-Maker’s Faire
• Volunteer at your local soup kitchen or convalescent home
• Invite a neighbor over for dinner
• Plan and build a woodworking project together
• Plant a fruit tree
• Hold a family version of “Chopped” (My kids love this one ever since they took the Kids Cook Real Food Course)
• Master 5 new recipes with foods you’ve never tried
• Pick a language to learn as a family (Powerspeak is a great kid-friendly online program)
• Fly a kite
• Build a fort
• Organize a family field night at your local park
• Start a read-aloud tradition at night (one chapter)
• Find a new biking trail
• Learn to fish
• Pick strawberries or blueberries and make homemade freezer jam
• Pick an empty wall (even in garage) and paint a family mural
• And many other fun ideas on my summer list!

3. Use Visual Reminders to Stay on Track

Cultivating good habits and self-discipline are an important part of learning for young (and older) children. Especially while adjusting to a schedule, it’s easy to go hoarse reminding kids over and over to clean up, to do their chores, not to track dirt in the house…and a million other things.

Studies show that giving kids visual reminders of important rules, routines, or schedules enhances learning by fostering an “I can do this” sense of independence and control, not to mention a language-rich environment. It also cuts down on parental nagging.

I can tell my kids to flush the toilet and wash their hands a thousand times, but if I post a quick sign in the bathroom–maybe with a funny picture to back up the words–I’m amazed how much better they receive it.

Just a warning–once you start this it’s hard not to go overboard! Balance is key. A few well-chosen signs do the trick, and you do have to change them up from time to time.

Ideas for Visuals

• A simple and to-the-point checklist for screen time control (very smart!)
• Behavior and goal-setting charts for a variety of ages and needs
• Inspirational or character-building quotes to give food for thought
• A morning routine board for littles
• Help kids learn to take responsibility for their own entertainment by setting up a Boredom Jar!

4. Create Independent Learning “Centers” Throughout Your Home

I’ve written before about my interest in the Montessori educational philosophy and how I try to use it as guide around our house. This model places great importance on setting up the environment thoughtfully to allow greater independence and learning.

Don’t worry, this doesn’t mean getting your home in perfect order before the summer begins (I wish…ha!). It does mean taking a fresh look at your home set-up and asking yourself how things can be arranged to support independent learning at home.

Start by simply gathering the physical supplies for the learning activities you want your kids to do, and then group them by categories in your home. You can pick even just one or two centers for starters and then change them periodically as your kids’ needs change.

Ideas for Learning Centers

• Music: Set up a music “center” so kids will know where to find their instruments and music. Post a chart for each child to record their practice. Nearby, set up a listening center with a CD player and headphones so younger children can listen to music or audiobooks from the library.
• P.E.: If you want to get the kids outside and moving as much as possible, make bikes and sport equipment easily accessible. Mark the spots where they should be returned, or even snap a picture of how it should look and post it (visuals!). Give them a designated garden spot and show them how to plant, water, and weed it. Create or buy a set of challenge cards kids can flip through for physical activity. Hang a climbing rope, a swing, or set a schedule for visiting the park and post it.
• Reading: Set up a cozy book corner with a box of reading books for each child from your bookshelf or library. For younger children, I love these sandpaper letter and number books. For elementary to middle school children, try the Delight-Directed Learning series by Sarah Janisse Brown, which helps kids learn how to independently summarize and capture favorite tidbits from library books on subjects of their own choosing.
• Science/Nature: Set up a small table on a porch or in a garage or breezeway. Let kids display their “treasures” they find in nature. Keep a magnifying glass or two handy, and maybe a pair of binoculars and a bird-watching book or flower-identification guide. I really like Dover coloring books, which are inexpensive and can be more interesting than a reference book but still have tidbits of information.
• Gardening: Get kids learning about botany and eating healthy with their own gardening projects. This summer, we are doing this Garden Labs activity book together and the kids have their own garden space in the backyard.
• Cooking: Keep kid-approved recipes and baking/cooking tools within reach of older kids, and involve them in meal planning, shopping, and cooking. In the kitchen kids can learn about chemistry, measurement, budgeting, healthy eating, practical life planning, and service to others. Win-win! (Also check out this awesome “Kids Cook Real Food” online cooking class for kids!)
• Board games: Another learning center could be a shelf of board games. Many of these are more educational that you would think! Monopoly has been my kids’ favorite game of late and they have been asking me questions about money they never have before! My little kids also love this Busytown game.
• Writing: Bring back a dying art! Supply children with envelopes, stamps, pencils and pens, stationery, an abridged dictionary, and the addresses of some of their favorite people near and far. (Keep this on a tray high enough that small children can’t get it, but your independent writer can.) It’s incredible to see the satisfaction a 6, 7, or 8 year old will get from being able to write, address, and send a letter without any help from Mom or Dad, except for the occasional spelling word! And then they have the fun of looking forward to something in return in the mail.
• Employment/Finance: If your kids seem too old for any of these ideas, check out this resource for teens who are ready to find their inner entrepreneur.

I could go on, but here are some other great ideas. Remember to just focus on the ones are important to you!

4. Use Free Local and Online Programs

Summer camps are an obvious way to keep kids learning through summer, but be sure to check city or county programs first as these are often less expensive. Check your local library for their summer reading program or discounted park passes.

When screen time is an option, make it quality. Our family loves Reading Rainbow’s Skybrary Family, which lets kids safely browse a huge variety of topics, check out e-books, and watch video field trips.

Other Programs and Ideas

• Kahn Academy offers self-paced math, reading, history, art and music appreciation as well as coding and animation courses.
• Visit the National Parks’ Junior Ranger website for impressive free downloadable booklets on a range of natural science topics and information on collecting badges by visiting a national park. If you have a fourth grader, check out the National Parks’ Every Kid in a Park initiative for free and discounted park passes.
• Join this awesome Kids Cook Real Food program (watch several lessons for free)!

5. Model the Learning Behavior You Wish to see in Your Kids

So many times we work ourselves into a (pleasant) frenzy researching the best way to teach, entertain, or feed our kids. But what about Mom and Dad?

Consider your own interests and goals this summer. Make time to do something relaxing and invigorating. Schedule a babysitter for dates, look up a local art class, or set aside a day of the week to work on something that’s been on the back burner but would be very rewarding. And don’t feel guilty about it!

Ultimately, we all know that kids learn by watching our habits (no pressure!), and we can only give them our best when we take time to recharge ourselves.

Learning Ideas for Mom and Dad

• Take a local art or woodworking class
• Journal or scrapbook
• Sign up for horseback riding lessons
• Join a casual sports league
• Schedule time at the beach or pool–alone!
• Dine “al fresco” for a no-cook, no-prep Italian picnic
• Try a new sport or exercise and involve the kids!
• Set up an easel and paints by a window. Moms can “play” too!

6. Don’t Forget to Relax and let Kids Learn Naturally!

Kids learning at home doesn’t look like it does in the classroom, and that’s ok. Practicing piano, shooting hoops, helping Mom or Dad cook, and even just running and playing outside are all valuable and essential forms of learning. In fact, the most important conversations I’ve ever had with my kids have come from quality downtime with no agenda.

Talking with our kids requires no research, no organizational skills, and no clean up. Take time to listen and share with those you love this summer, and treasure what results.

How do you go about setting plans for the summer? Can you think of other ways to keep kids learning? Please share!

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12 Uses for Liquid Castile Soap

Castile soap is a valuable tool for natural living. It is very versatile and can replace many, if not all, of your commercially prepared, chemical-laden detergent cleaners.

What Is Castile Soap?

Traditionally the term castile, in regard to soap, referred to a hard white soap made from olive oil. It was named for the Castile region of Spain where they made soap only using olive oil.

In recent times this term has become more loosely defined as a pure vegetable based soap (void of any animal products). A pure olive oil soap makes a moisturizing soap but it doesn’t lather well, so many soap makers find that using a blend of different oils allows them to customize the properties of the soap better.

Most castile soap today is actually a blend of olive oil, coconut oil, castor oil or any other commonly used vegetable oil. Castile soap can be made as a hard bar soap or a liquid soap.

There are several good brands out there. Dr. Bronner’s is the most well known and I get it at a discount here.

Is Castile Soap “Natural”?

Hard soap bars are a result of mixing oils/fats and sodium hydroxide (lye). Liquid soaps are a result of mixing oils/fats and potassium hydroxide (caustic potash). Many people are concerned about using these caustic compounds and wonder how something can be “natural” when it contains them.

The beautiful thing about chemistry is that you can combine two substances to create a chemical reaction which yields an entirely new substance. Take salt, for example. Naturally occurring sea salt is a chemical compound consisting primarily of sodium and chloride. Well, in it’s pure form, sodium is a metal that reacts violently when exposed to water and chlorine is a poisonous green gas that has been used in chemical warfare. But together they are salt; a naturally occurring resource valuable and necessary for life.

The point I am trying to make is that soap, if it is made properly, is a useful cleaning tool that is safe and gentle for use on your skin and for cleaning in your home. You are no more rubbing a caustic chemical on your skin than you are trying to clean your dishes with olive oil.

12 Ways To Use Liquid Castile Soap

1. Homemade Natural Shampoo – You can make a simple homemade shampoo that actually lathers with just a handful of ingredients that you probably already have in your home. The castile soap gently washes away dirt without stripping the scalp and the coconut milk is nourishing to the hair and helps prevent breakage and hair loss.
2. Homemade Natural Body Wash – This moisturizing body wash combines the cleaning power of castile soap with the soothing and antibacterial properties of honey for a body wash your skin will love.
3. Foaming Face Wash – Your face is your most prominent feature and therefore should be treated with delicate care. The beauty industry wants you to strip, exfoliate, and chemical peel your face into an oblivion and often times these “solutions” are creating a vicious cycle of “need” for more products. The best way to care for your skin is to eat healthy foods and to try to preserve the balance of natural oils your body produces. Using castile soap on your face will not strip it but will do what soap is meant to do, remove the dirt. It may take a bit for your skin to adjust, but your face will thank you. I use the recipe for foaming hand soap and customize the essential oils for your skin needs. Tea tree and lavender are good for acne prone skin. Use frankincense and lavender for mature skin or sandalwood and chamomile for dry skin.
4. Shaving – Conventional shaving creams are full of many toxic ingredients. And just like other personal care products, it is relatively easy to mix up some of your own shaving cream. Here is an easy recipe for your legs and one that is more gentle and suitable for a man’s face. If you want to keep it really simple, just lather a few drops of liquid castile soap and rub all over your legs. Then just shave!
5. Foaming Hand Soap – If your house is anything like mine, you go through quite a bit of hand soap. It can get expensive to buy the foaming versions in the store (we don’t use antibacterial soap anyway) but the good news is that it is incredibly easy to make it yourself by reusing a foaming dispenser and my recipe for foaming hand soap.
6. Homemade Natural Baby Wipes – It is especially important to keep toxic ingredients out of your baby’s life. They are so small and all of those chemicals can have a huge impact on their little systems. Even before I switched to cloth diapers and organic baby clothing, I was making wipes for my little ones. It only takes a minute and they can double as face and hand wipes for all of your children.
7. Natural Homemade All-Purpose Cleaner – I love this cleaner for just about everywhere in my home. I use it for grimy messes on the floor, stubborn stains on the trashcan, in the bathroom, and on my patio furniture, just to name a few. It is very easy to make and considerably less expensive that other natural cleaners. Give it a try and attack those tough stains.
8. Mopping – Mix 2 tablespoons of liquid castile soap and 1 gallon of hot water in a bucket to mop your floor.
9. Handwashing Dishes – Add a squirt to hot running water when you are filling the sink to wash dishes. This won’t bubble and suds like a detergent would, but the soap is still in there doing its job. For tough, stuck-on food, allow dishes to soak awhile before you scrub them.
10. Windows – While it isn’t necessary to use soap for regular mirror cleaning in your home, if you are switching from a store bought cleaner you may need to add a few drops of liquid castile soap to your homemade window cleaner to remove the residue left by the commercial cleaner. Also, if you will be cleaning your exterior windows, the added castile soap will help clean away the grime and dirt they are exposed to all year long.
11. Dog Shampoo – the amount you use will vary depending on the size of your dog and the length of his hair. Thoroughly wet your pup’s hair. Pour the appropriate amount of castile soap into your hand and work it around in your hand for a few seconds. Then begin to massage it into your dog’s hair until you have covered his whole body. Work it into a nice lather and then rinse.
12. Plant Bug Spray – Keep bugs away from your plants by spraying them with a mixture of 1 tablespoon castile soap to 1 quart of water. Or, for an ant spray, increase the soap to 1/4 cup and spray in problem areas. Just don’t use this higher concentration on your plants as it will burn them.

Best Places to Get Liquid Castile Soap

This versatile soap is now available in many grocery stores and is widely available online. Brands that I have personally tried and love are:

• Dr. Bronners – The most well-known liquid castile soap that comes in various scents. I’ve ordered at a discount from Thrive (a membership site) or from Amazon.
• Mountain Rose Herbs – They have a great price on pure liquid castile soap and I have ordered this (as well as bulk ingredients like shea butter, cocoa butter and herbs) from here.

Will you try any of these recipes? How do you use liquid castile soap?

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Real Food Shopping Tips and Tricks

Eating healthy food on a budget can be really difficult, but in this episode, Katie Kimball of KitchenStewardship.com shares some great money saving tips for moms and families.

Katie is a teacher, a mom of four and the author of 8 ebooks. She has also created of the awesome  Kids Cook Real Food course, which provides an easy-to-learn class for kids to learn how to cook real food on their own at all ages.

Budget-friendly Real Food Shopping Locations

Katie shares her favorite places to shop for real food and how often she shops to maximize her food budget and minimize shopping time. These are the places Katie likes to shop and some of the best deals on natural foods that she finds at each stoer:

1. Costco, once or twice a month for non-perishable organics in bulk, cheese and bulk greens.
2. Aldi, once a week for produce canned goods like spaghetti sauce, salmon, salmon, beans, fruit and nut bars and gluten free foods.
3. Country Life Natural Foods (Michigan) for occasional bulk items.
4. Farmer’s Markets when available for meats, seasonal produce, etc.
5. Meijer once or twice per quarter for more obscure produce or items not found at the farmers market.

Taking Kids Grocery Shopping

As a mother of 4, Katie Kimball has a lot of experience taking kids along to the grocery store. Here’s how she not only manages it, but her tips for making it a worthwhile experience for kids.

• Give the older kids jobs to do, delegating things like, “get 7 cucumbers”
• Teach about the food you’re choosing
• Talk about numbers and counting
• Practice the skill of organizing and categorizing
• At a self checkout, have kids “beep” the groceries past the scanner and see the math
• Give them something to look forward to afterward, to avoid the “gimme’s” at checkout
• Just talk! Kids are always learning from their parents, and the grocery store is a great place to teach

Another Important Tip

For those on a tight budget, Katie Kimball’s last important tip is to plan your meals for the week ahead of time. This helps reduce waste and prevent overspending, especially on meat.

Resources

• Kids Cook Real Food Course
• Real Plans Meal Planning Service

Kitchen Skills for Kids!

Katie Kimball has offered her 3-video series for teaching kids how to help out in the kitchen. It’s called, Kitchen Skills for Kids, and it’s for free to listeners of the podcast. Click here to get access now.

Thanks for Listening

Was this podcast episode helpful? If so, please share it with family and friends via email or using the social media buttons at the bottom of this post.

Be sure to subscribe to the podcast in iTunes to receive weekly updates. While you’re there, please leave an honest rating and review of the podcast on iTunes. And join us next Monday for another great episode of the Healthy Moms Podcast. Have a healthy week!

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What’s the Deal with Spelt?

If you’ve looked even briefly into the controversial topic of whether or not to consume grains (see my take here), you’ve probably heard of a “better” choice called spelt.

This ancient cousin of wheat has enjoyed rising popularity in health food circles in recent years, especially among those with food sensitivities.

But should spelt be on your grocery list? Is it really healthy?

What Is Spelt?

An ancient relative of wheat, spelt originated in the Middle East and gained widespread popularity in Europe as far back as 750-15 B.C. While many grains date back to this time, spelt is still called an “ancient grain” today because it remains largely unchanged even in the last several hundred years, while other forms of wheat have experienced dramatic redefinition.

Over millennia, wheat replaced spelt and other ancient grains as it was cultivated to produce higher yield and free-threshing kernels (to allow the grain to separate easily from the chaff during harvest).

Spelt and other ancient grains are still enjoyed in some parts of the world and have been popularized in the U.S. as a health food. Those who enjoy spelt bread and pasta say it tastes better than wheat and describe it as nutty, wholesome, and more filling.

Spelt can be cooked and eaten whole (called spelt berries) and used as a warm side or in a cold salad, or it can be ground into flour for baking. While most baking sites say that you can substitute spelt for whole wheat flour in most recipes, I find some tinkering is usually needed for the best result, as it contains less gluten and more protein than regular flour.

Wondering what the verdict is? First, the good news:

The Good News: Spelt Is (Slightly) Healthier than Wheat

Many spelt health benefit claims are anecdotal, but there are some reliable studies that indicate spelt has two main advantages over modern wheat hybrids:

Spelt has a Better Nutritional Profile than Common Wheat

While I maintain that grains have little nutritional value in comparison to better food choices like vegetables, spelt does boast a higher protein and mineral content than modern wheat (although some could argue that the difference is slight).

A 2012 study found that:

Spelt differs from wheat in that it has a higher protein content (15.6% for spelt, 14.9% for wheat), higher lipid content (2.5% and 2.1%, respectively), lower insoluble fiber content (9.3% and 11.2%, respectively) and lower total fiber content (10.9% and 14.9%, respectively). There are no important differences in starch, sugar and soluble fiber content, and there is a qualitative diversity at the protein, arabinoxylan and fatty acid levels. (1)

It is important to note that studies also find the nutrient levels vary quite a bit among spelt samples. (2) This means that the strain of spelt used, the environment in which it’s grown, and the method of farming all affect the final product’s nutritional value. So check your labels carefully and choose from credible organic producers.

While spelt is lower in gluten, it does contain gluten. A 1995 study found that the gluten in spelt has largely the same properties as those in wheat and so should be strictly avoided by celiacs. (3)

Anecdotally, many with food allergies do seem to have success digesting spelt. Evidence is lacking as to why. It’s possible that spelt’s greater solubility makes its proteins more digestible, including its gluten. Still, for someone who suspects gluten intolerance or a compromised gut, it’s best to avoid spelt and all grains completely.

But otherwise, here’s another reason to consider spelt:

Spelt Works Well with Sustainable & Organic Farming Practices

I’ve long suspected that food allergies can stem from reactions to the chemicals used in modern agriculture. Today’s wheat crops are one of the worst offenders.

Spelt, since it has not been adapted for modern threshing, has an extremely tough exterior hull that naturally protects the kernel from disease, pests, and mildew. It grows well in wet conditions, extracts fewer nutrients from the soil, and resists rancidity.

This makes it an organic farmer’s best friend and means fewer chemicals passing into the earth and into your family’s food source.

The Not-So-Good News: A Healthier Grain Is Still a Grain

Grains may not be all bad, but the fact is in today’s society overconsumption is all too easy. Highly refined and processed grains are everywhere in the modern American diet. Even products labeled “whole grain” are dubious:

(W)hole grain” refers to any mixture of bran, endosperm and germ in the proportions one would expect to see in an intact grain—yet the grains can be, and usually are, processed so that the three parts are separated and ground before being incorporated into foods. (Refined grains, on the other hand, are grains that have been stripped of their bran and germ.) For a food product to be considered whole grain, the FDA says it must contain at least 51 percent of whole grains by weight. Compared with intact grains, though, processed whole grains often have lower fiber and nutrient levels. (4)

Even when consumed in their true whole form, modern grains have diminished nutritional value compared to years past, and their high levels of phytic acid block nutrient absorption.

Wouldn’t it be better to spend our money, effort, and calories on obtaining fresh produce–vegetables and fruits proven to be brimming with highly available, much needed vitamins, minerals, and enzymes?

But if you must have your bread and pasta, there’s one way to make grains healthier!

Make the Best of It: Sprouting

I’ve talked before about the benefits of traditionally preparing grains, nuts, and seeds to reduce phytic acid and other anti-nutrients.  Many studies confirm the nutritional benefit of sprouting grains. It boosts protein content and available amino acids, promotes enzyme activity, and does much of the digestive work your body would otherwise have to do. (5)

If you decide some grains have a place in your family’s meals, consider soaking and sprouting as a way to increase the nutritional value. It isn’t nearly as difficult as you might think. You can use a simple mason jar and a screw-on lid made for sprouting.

Fill the mason jar no more than halfway with organic spelt berries (or grain of choice) and rinse and drain several times in clean, cool water. Fill with filtered water and let it sit overnight.

The next day, drain and rinse, and drain again. Tilt the mouth of the jar (with sprouting lid on) down into a bowl. I just prop the jar up on a folded towel to keep it in place.

Within a day or so, tiny white sprouts will appear. When the sprouts are about ? inch long, they are ready for use. At this point you can dry them in a low oven (125-150 F) or in a dehydrator for about 24 hours. Grind to make flour.

You can also purchase organic sprouted spelt flour from a quality source.

Sources:

1. “Comparative study of the content and profiles of macronutrients in spelt and wheat: a review” (2012)
2. “Mineral composition in hulled wheat grains” (1997)
3. “Spelt wheat and celiac disease” (1995), http://www.ncbi.nlm.nih.gov/pubmed/7571865
4. Melinda Moyer, “Whole-Grain Foods Not Always Healthful” (2013)
5. “Sprouting of grains for a limited period causes increased activities of hydrolytic enzymes, improvement in the contents of certain essential amino acids, total sugars, and B-group vitamins, and a decrease in dry matter, starch, and anti-nutrients. The digestibilities of storage proteins and starch are improved due to their partial hydrolysis during sprouting.” “Nutritional improvement of cereals by sprouting” (1989), from: http://www.ncbi.nlm.nih.gov/pubmed/2692609.
6. Also see http://wholegrainscouncil.org/whole-grains-101/health-benefits-of-sprouted-grains.

Does spelt have a place in your diet? If yes, how do you use it? I would love to hear!

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Nootropics and Smart Drugs: Brain Boosting Substances?

Throughout human history there seems to be a constant search for a silver bullet or pill that will make us faster, stronger and smarter. Sure, there are more difficult ways of accomplishing all of these goals (through various types of training), but humans seem fascinated with the search for a substance or “hack” that will make the process easier.

While this is an age-old search, new options have emerged and gained popularity in the form of smart drugs and nootropics, though many are still not aware of the benefits (and risks) of these substances.

The movie “Limitless” increased interest in these substances as the main character finds a smart drug that allows him to become cognitively superhuman, but then faces the unintended consequences of the drug.

What are Nootropics and Smart Drugs?

In short, these are substances that enhance cognitive performance in some way. Some are natural, in the form of herbs or high-dose vitamins, while others are man-made and pharmaceutical. Technically, while “smart drugs” typically refer to any pharmaceutical (or nutritional substance) that increase brain performance, nootropics must fulfill five criteria defined by the man who coined the term, Dr. Corneliu E. Giurgea:

1. The substance should enhance the brain in some way.
2. It should improve cognitive performance under stress (such as electrical shock or oxygen deprivation)
3. The substance should have protective properties that protect the brain against harmful substances.
4. The substance should “increase the efficacy of neuronal firing control mechanisms in cortical and sub-cortical regions of the brain.” (1)
5. It should be non-toxic and have no harmful side effects.

Tall order, huh?

As you can imagine, this limits the number of substances that technically meet the definition of “nootropics,” and as Bradley Cooper’s character found in the movie “Limitless,” substances that offer incredible benefit and seem too good to be true often are.

In common conversation, the terms “nootropic” and “smart drug” are often used to define any substance, supplement or chemical that improves cognitive performance in some way, though many of these substances do have side effects and do not meet all of the technical criteria for a “nootropic.”

Additionally, while the two terms are often used interchangeably, there are important differences in their mechanisms and safety.

“Smart” Drugs?

Smart drugs are typically pharmaceutical substances (prescribed medications or off-label drugs) that are used to improve cognition in some way. Popular options include off-label use of the ADD/ADHD drugs Adderall or Ritalin to increase cognitive performance in someone who doesn’t struggle with these conditions.

In the highly-competitive honors program at the university I attended, I often saw use (and mis-use) of these substances as they enabled students to sleep less, study more, and focus under extreme conditions. Unfortunately, I also saw the negative side effects in my fellow students, including sleep problems and irritability.

More recently, the drug Modafinil has gained popularity in a similar way:

A popular atypical stimulant “smart drug” includes the narcolepsy agents Modafinil / Adrafinil, although their effects on cognition beyond wakefulness are unproven, and side effects – while rare – can be life threatening.  If attention problems are already present the side effect risk appears to be significant increased, as well. (Kumar, (2008), Approved and Investigational Uses, Drugs. 68(13):1803-39.). (2)

While the cinema perception may be that college students are using illegal drugs recreationally, I never saw this when I was in school and instead saw rampant off-label use of potentially dangerous but legal pharmaceuticals by students to keep up with demanding academic programs.

Benefits of Nootropics

Personally, I’ve always stayed away from smart drugs because while they offer some potentially impressive benefits, they also tend to come with side effects and I’ve always preferred natural options whenever possible. Call me old-fashioned, but I’ve also always thought the best way to improve cognitive performance is to regularly challenge the mind (without the need for pharmaceutical assistance!).

At the same time, I can honestly say I’m probably more stressed and sleep deprived now as a mom of six than I was in college and over the last few years I have researched and evaluated several natural types of nootropics for their effect on cognitive performance (without the negative side effects of smart drugs).

I stuck to substances that seemed to meet the actual definition of “nootropics,” offering benefits and cognitive protection without the negative side effects and I found several that seemed to be very effective. I realized that many of us moms use substances that affect the brain daily anyway, especially caffeine and sugar, and I wanted to see if there were other natural ways to improve energy and brain performance.

It is important to note that even natural substances that improve cognition do have an effect of some kind of the brain. While there isn’t a single way that they work, most affect the brain by changing the neurochemicals or hormones in the brain. It goes without saying that it is vitally important to ensure the safety of any substance and check with a doctor before using anything that may affect the mind in this way (especially if pregnant or nursing) and many are not recommended at all during pregnancy/nursing.

Types of Nootropics

Many types of substances get lumped into the broad category of “nootropics” or “smart drugs,” though as explained above, not all of them technically meet the criteria. That said, there are several classes of herbs and supplements that seem to improve cognition.

Adaptogens

These are natural substances that help the body handle stress and that as a byproduct may improve cognition. Examples include herbs like ginseng, maca and cordyceps.

Unlike caffeine, which is a stimulant that encourages a specific response within the body, adaptogenic herbs help the body adapt to stress by nudging it toward balance. To put it a different way, if caffeine is like a map from point A (sleepy) to point B (alert), adaptogens are more like a GPS system that figures out where you are and helps you get where you need to go (balanced). (3)

Since stress and exhaustion are two factors that can greatly decrease cognitive ability, it makes sense that adaptogens may improve brain performance by balancing the body and reducing stress. Some of the most common adaptogens are:

• Rhodiola
• Ginseng
• Tulsi
• Ginkgo
• Cordyceps
• Maca

What I did: I personally tried Maca and Cordyceps (when I wasn’t pregnant or nursing) with good results. I drank a coffee that contained Cordyceps Extract and used a Maca and Greens powder.

Food Based Nootropics

Nature provides many natural foods and herbs that support the body in various ways, including supporting brain health (with or without side effects). Popular substances that we know affect the brain include caffeine and high doses of certain amino acids or herbs.

These are my go-to brain boosters, as most foods are generally considered safe (even while pregnant/nursing) and they support and nourish the body in other ways as well. The best option for ensuring optimal brain performance (and overall health) is consuming a nourishing and varied diet, though I try to include these foods and herbs specifically when I need a brain boost:

• Sources of DHA and EPA like oily fish and supplements
• High antioxidant foods like berries and brightly colored vegetables
• Healthy fats like coconut oil, ghee and MCT oil
• Vitamin K from leafy greens and supplements
• Coffee (because motherhood)

Alpha Brain

Much less often, I’ve used specific nootropic supplements designed to improve mental performance. I tried quite a few and only saw results without side effects from a couple of them. The first is called Alpha Brain, an herbal nootropic supplement designed to increase focus and concentration. I noticed that it helped my energy and focus much more than coffee without making me jittery like coffee can at times.

CILTEP

Dave Asprey introduced me to this supplement and I was amazed at how effective it was for me. It is essentially a “nootropic stack” meaning a combination of herbs that are designed specifically to support the brain. I would take this supplement on days that I needed to be able to concentrate on writing or meet deadlines and noticed a big difference in focus and concentration. When I wasn’t pregnant or nursing, I would often alternate these supplements a couple of times a week with good results.

The Bottom Line

Nootropics aren’t a magic bullet and they won’t create superhuman abilities like they seem to in movies, but there are some natural substances that may help improve brain performance. Smart drugs, on the other hand, have potentially dangerous side effects (especially when used off-label or by someone they were not prescribed to) and should generally be avoided, especially without the oversight of a trained doctor or medical professional.

Ever tried any Nootropics or smart drugs? What did you think? Share below!

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Soothing Magnesium Foot Scrub

Featured Download: Download a complimentary copy of my Magnesium Special Report to find out how magnesium changed my life and why I even put it in my foot scrub. Send it to Me!

Ever gotten cracked heels? I’m pretty sure my husband can set some records with his!

In fact, I’ve woken up at night to scratches on my legs from his heel-knives (my loving term) and I’ve even created a specific salve for his cracked heels.

Another thing that seems to help a lot is using a foot scrub regularly. This homemade magnesium scrub is a a perfect solution for cracked heels and dry skin. I love using it to exfoliate feet, but it can be used on face and body as well. It leaves skin tingly and smooth and is completely natural.

Why Magnesium?

Experts estimate that 80-95+% percent of adults are deficient in magnesium, and this can have dire consequences since the body uses magnesium in the processes that regulate heart health, mental health, blood pressure, and during pregnancy. In fact, magnesium is one of the most-needed minerals in the body and is involved in hundreds of biochemical reactions.

I personally use a magnesium spray on my skin each day to help optimize my magnesium levels, but this soothing foot scrub is a great way to get a gentle (and relaxing) magnesium boost.

Other soothing ingredients…

Epsom salt or magnesium salts would be rough on their own, but the addition of a few other soothing ingredients creates a scrub that is both exfoliating and moisturizing with a cooling sensation to ease dry skin and irritation.

A liquid oil like almond or olive oil moisturizes skin, while the roughness of the magnesium exfoliates. This scrub is naturally unscented, though a variety of essential oils can be added for scent and additional skin benefits.

A pinch of cinnamon powder and a few drops of peppermint essential oil make a festive scrub, or rose petals and lavender oil make a floral version. Some other great combinations would be:

• 10 drops Lavender Essential Oil and 1 teaspoon Vanilla Extract
• 10 drops Citrus essential oil and 5 drops Peppermint essential oil
• 5 drops Lemon essential oil and 5 drops Rosemary essential oil

If you don’t want a salt/magnesium based scrub or are getting magnesium from other sources, sugar can also be used in place of the salt to make a simple sugar scrub with many custom options for scent and color.

Magnesium Foot Scrub Ingredients

• 1 cup of epsom salt (a natural source of magnesium) or magnesium flakes
• 1/4 cup olive oil or almond oil (also available here)
• 1 teaspoon liquid castille soap (also available here)
• Optional: 10-15 drops of essential oil of choice– I used peppermint

How to Make Magnesium Foot Scrub

1. In a small bowl, mix all ingredients and add essential oils or scents until desired scent is achieved.
2. Store in an airtight jar and use a teaspoon sized amount to exfoliate feet or body as needed.
3. Rinse after use.

FAQs:

In general, scrubs are some of the easiest DIY beauty products to make, but there are so many options and customizations that I often get these questions:

How long does it last?

It depends. Without the liquid soap, it lasts indefinitely, as both oil and epsom salt have a shelf life of several years. The liquid castille soap changes the formulation and introduces a liquid element, so I don’t keep it longer than 6 months in this case (though it usually gets used up long before 6 months anyway!

Best time to use it?

I prefer to use any type of scrub just before a shower for the easiest cleanup, and magnesium is especially helpful for some people at night, though this can be used at any time of day.

Can I use magnesium oil in place of the olive oil?

Technically Magnesium Oil isn’t an oil at all but a liquid salt solution, so it works differently than an oil would but it can definitely be used in a scrub like this. Over time, some of the epsom salt may dissolve, as there is technically liquid in magnesium “oil” but it would provide a much stronger source of magnesium since it isn’t diluted by the oil, and would be safer for drains and septic systems. If you want to try this version, I’d recommend making in smaller amounts and using 1 tablespoon of each magnesium oil and epsom salt. Here is a tutorial for making magnesium oil and this is the brand I purchase and use.

What kind of liquid castille soap is best?

Whichever one you prefer! In the small amount in this recipe, any brand and scent of liquid castille soap will work and it helps make cleanup easier and skin softer. It isn’t necessary and can be omitted if you don’t have it. My personal favorite brands are this bulk unscented one and peppermint Dr. Bronners.

Can I use sea salt instead of magnesium?

Absolutely! This will technically make it a salt scrub and not a magnesium scrub, but it will still make skin silky and soft.

Can I use sugar instead of magnesium?

Sure! Again, it will no longer be a magnesium scrub in this case, but sugar is great for skin (just not so much when consumed internally!)

Can this be given as a gift?

Of course! Homemade gifts are my favorite, and I’ve given this scrub to friends, especially pregnant friends, as it seems to help ease the leg cramps that can come with pregnancy. Just make sure that it has an expiration date or leave out the liquid soap to make sure it lasts a long time.

Where do you get cute jars?

Everywhere. My name is Katie and I am a glass jar addict. I have a whole cabinet of jars that I’ve purchased online, at thrift stores, antique stores and even rescued from friends kitchens when they were going to throw them out. I always prefer to reuse a jar if possible and give many gifts in mason jars. I also have some of these cork top jars with a wooden spoon that are perfect for DIY gifts like this and homemade bath salts, clay masks, etc.

Is this safe for drains and septic systems?

Yes and no. Of course, check with your specific system if on septic before using this or any product that goes down the drain, but I’ve never had trouble with it clogging drains or messing up our septic system and I think the soap helps this.

Ever make a foot scrub? What did/would you use? Share below!

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Baby Steps for Eating Real Food

We all want to live healthier lives, eating real food instead of processed food. But sometimes it’s overwhelming as a mom to try to live naturally while managing all of life’s other responsibilities.

Today, Katie sits down with Katie Kimball, founder of KitchenStewardship.com. She’s a teacher and a mom of 4 kids. She has also created of the Kids Cook Real Food course, which helps moms include their children in the healthy cooking process.

In this episode, Katie Kimball will share helpful, real-life tips for creating a healthier lifestyle for you and your family.

Baby Steps to Switching to Real Food

Katie Kimball offers this advice for fellow moms seeking a healthier kitchen:

1.Give yourself some grace!

Creating a healthy lifestyle is a journey, and it’s not easy to do all at once. Rest assured that nobody is perfect, and making the switch to real food takes time.

2. Look for something that takes minimal effort that would make a big impact.

Rather than trying to overhaul everything at once, Katie recommends focusing on something small that affects your family’s diet on a regular basis. Maybe that mean replacing cereal for breakfast a couple times a week or replacing packaged potato chips with nuts and dried fruit.

Food staples to keep on hand

When time is running short to make a wholesome meal for your family, it’s hard to turn to healthy options. It’s for that reason that Katie Kimball keeps these healthy staples on hand in her kitchen:

1. Homemade yogurt
2. Chicken Stock (for soups)
3. Frozen fruit and healthy smoothie ingredients
4. Nuts and dried fruit
5. Cheese
6. Snackable veggies like celery

Katie Kimball’s experience with Whole 30

The Whole 30 is a 30-day diet is intended to remove food groups that can promote inflammation, and in the process, kill your cravings for artificial sweeteners and processed food. Katie Kimball and her husband have each tried this method of eating with great success. The benefits they have experienced include:

• weight loss (without feeling hungry)
• resetting their palette to curb negative cravings
• gut health reset

Better Than a Box

Katie Kimball has written an excellent book about replacing processed food with real food alternatives. In it, she has reverse engineered many common store-bought favorites like casseroles, soups, and desserts—even Velveeta cheese!

The result of her process is a book of excellent, healthy recipes that can replace your traditional meal-in-a-box choices from the store. Not only that, in the first 80 pages of the book, she explains how to reverse engineer your own recipes, a skill that goes beyond the recipes in the book. Check it out here.

Resources Mentioned:

• Better Than a Box — Katie Kimball’s book for replacing processed food
• How to Make Homemade Yogurt
• Azure Standard

Kitchen Skills for Kids!

Katie Kimball has offered her video series, Kitchen Skills for Kids, for free to listeners of the podcast to help moms get their children involved in the meal preparation process.

To get this along with other bonuses, join our community with a free membership.

Thanks for Listening

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Creative Ways to Use Eggshells

If you’ve paid a little extra for healthy food, or even produced it yourself, you know the value of using up every last bit. Many of my recipes rely on eggs as a healthy protein source, but have you ever thought about holding on to those eggshells?

And I’m not just talking about throwing them into the compost pile!

The Incredible, Edible…Eggshell?

The egg is a pretty incredible little package. Versatile, protein-packed, and–especially if from a pastured flock with quality feed–high in riboflavin, phosphorus, and vitamins D, A, and B12, as well a complete amino acid source. (1)

But what about the shell? It’s composed almost entirely of calcium carbonate–the same material in our nails, teeth, and bones. If you’re trying to get enough calcium without dairy or currently take an over-the-counter calcium supplement (which I don’t necessarily recommend), “eating” your eggshells may be for you!

How to Make (Edible) Eggshell Calcium Powder

Follow these simple steps to transform your eggshells into a high-quality, food-derived supplement:

• Save your eggshells (you can do this right in the egg carton if you like). Surprisingly, they really don’t smell. You can leave the membrane in the shells but be sure to rinse out any egg white.
• Once you have a quantity of eggshells, sterilize them for a few minutes in boiling water. Strain, spread them on a baking pan or two, and leave them to dry overnight.
• Bake eggshells at a low temperature in the oven for 10 minutes or so to dry them out. For efficiency’s sake you can put them in oven when you are going to cook or bake anyway. I just take them out before the temperature gets too high.
• Grind the eggshells to a very fine powder. A coffee or spice grinder works best.
• Store in a tightly closed mason jar in a cool, dry cupboard.

Simply add about ½ tsp. eggshell powder per day to your favorite foods for 400-500 mg of additional bioavailable calcium. (2)

You may notice a slightly gritty quality when added to some foods, but I find it very tolerable in smoothies or yogurt, and undetectable in baked goods and heavier foods. Chia Seed Energy Bars or Breakfast Burgers work well.

Whenever supplementing calcium, be sure to get adequate magnesium and vitamin D in your diet for better absorption.

The Perfect Garden Companion

Not up for eating your eggshells? Calcium is equally important for your garden! Calcium-deficient soil causes slow growth and diseases like blossom end rot (when tomatoes, squash, or peppers turn black on one end). Use leftover eggshells as a:

Soil Amendment

The key to using eggshells in the garden: give it time. Plants take calcium in through the roots, so work the crushed or powdered shells deep into the soil in the fall or at the very least early spring to allow them to dissolve.

Pest Deterrent

Crush your leftover eggshells into small shards and sprinkle over the soil in your planters or garden beds. Slugs and other pests will find the sharp shells inhospitable and find greener pastures (hopefully!).

Seed Starters

While peat pots and simple seed starter kits are not expensive to purchase, half an eggshell makes an ideal and totally renewable seed planter!

Save the eggs that break more or less evenly, wash them out, and poke a small hole in the bottom. Fill with seed starting soil and plant as usual. Plant grown seedlings in the garden right in the shell! (Sidenote: My kids love drawing faces on the eggshells so the seedlings look like “hair.” Thank you Pinterest!)

This post has a handy chart to look up planting times for your zone.

But on to another great use for eggshells…

The DIY Beauty Booster

Of the many DIY uses for eggshell powder, here are some I’ve personally tried:

Facial

Mix 2 TBS of finely powdered eggshell into an egg white. Gently apply the paste as a natural facial mask, letting it dry for 10-20 minutes. Wash off with warm water and a circular motion to exfoliate. I really notice firmer, smoother skin after this treatment.

Homemade Toothpaste

Use eggshell powder in the place of the calcium powder in my DIY remineralizing toothpaste recipe. It will both whiten and remineralize. It can also be used as a calcium powder replacement in any of my homemade toothpaste or tooth powder recipes.

Body Scrub

Add several tablespoons to a homemade body scrub recipe for a double-duty exfoliant–great prep for a summer pedicure!

First Aid

Red, irritated skin, or bug bites? Let crushed eggshells soften in a few tablespoons of apple cider vinegar. Once it liquifies, apply with a cotton ball for a soothing effect.

What do you think? Would you ever eat your eggshells? Are there other ways you’ve found to use them?

Sources:

(1)Self Magazine, www.nutritiondata.self.com/facts
Eggshells- A Bioavailable Source of Calcium
(2)Eggshell calcium in the prevention and treatment of osteoporosis.

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