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12 Ways To Detox Your Home With Dr. Maren
Filtering your water helps to decrease potential exposures to heavy metals like lead, arsenic and cadmium as well as a slew of chemicals and solvents like trihalomethanes, atrazine, benzene and chlorine.
The comprehensive test I recommend from National Testing Laboratories measures 20 heavy metals and minerals; 7 inorganic chemicals; 4 physical characteristics; 16 disinfection by-products; 47 volatile organic compounds; 20 pesticides, herbicides and polychlorinated biphenyls (PCBs).
Look for a NSF-certified water filter. My favorites are the Aquasana Reverse Osmosis with Remineralizer or Big Berkey.
2. DON’T FORGET ABOUT YOUR SHOWER AND BATH WATER.
A whole house filter or even a shower head filter can reduce your exposure to by-products of water treatment like chlorine - sometimes even chlorine and ammonia (chloramine) - and contaminants like organochloride pesticides from steamy vapors you and your family inhale while bathing.
I recommend the Aquasana whole house filter, or their premium shower head filter when a whole house filter isn’t possible.
3. BREATHE CLEAN AIR.
Use a high-quality air filter, especially in the bedrooms. Look for a triple element filter including HEPA, carbon and zeolite to help to minimize airborne toxins, including benzene, wood smoke, formaldehyde, mycotoxins and other volatile organic compound (VOCs).
I recommend the Austin Air HealthMate Plus or IQAir. Be sure to factor in the cost and frequency of filter replacement when you consider your purchase.
Also, make it a habit to purge the air in your home by opening doors and windows for 5-10minutes a day. House plants also help pull toxins from the air.
4. INVEST IN AN ORGANIC MATTRESS AND BEDDING.
We spend a third of our life in bed, so changes you make in the bedroom count. Organic beds help limit exposures to flame retardants (polybrominated diphenyl ethers or PBDEs), decabromodiphenyl oxideantimony, insecticides like boric acid, synthetic pesticides, formaldehyde and other chemical additives.
I recommend My Green Mattress and IntelliBED. My favorite low-cost bedding is Target's Threshold Organic Cotton Sheet Set.
5. DUST AND VACUUM REGULARLY.
Household dust and dirt is thought to be one of the biggest sources of daily exposure to lead, polybrominated diphenyl ethers (PBDEs), pesticides, and other chemicals.
Invest in a high quality HEPA vacuum from Miele or Nilfisk. Swiffers also do a good job of clinging to dust.
6. CLEAN WITH FRAGRANCE-FREE AND SOLVENT-FREE DETERGENTS AND CLEANERS.
Many conventional cleaning products expose you and your family to hazardous chemicals which are known human carcinogens and endocrine disruptors - things like phthalates, benzene and boric acid. Endocrine disruptors are chemicals that can interfere with the body’s endocrine (or hormone) systems, causing harmful developmental, reproductive, neurological, and immune effects.
You can clean almost anything with baking soda or vinegar and essential oils, or consult EWG’s Guide to Healthy Cleaning for better alternatives.
I buy my favorite household cleaners through Branch Basics and Thrive Market. I also add the Micro Balance E3C Laundry Additive to every load of laundry to help eliminate mold spores.
7. SWAP OUT PLASTIC FOR GLASS
Limit your exposure to phthalates by using glass, ceramic, or stainless steel containers for heating and storing hot food. Avoid plastic water bottles and travel mugs.
Mason jars make an inexpensive alternative. I also love my glass and stainless steel water bottles from brands like U Konserve, Thinksport, S'well, Lifefactory and Kleen Kanteen.
8. AVOID NON-STICK POTS AND PANS.
Teflon exposes your food to polychlorinated biphenyls (PCBs).
Lodge Cast Iron pans are a great option because they’re economical and durable. Ceramic, stoneware, and stainless steel are also good alternatives.
9. CHOOSE LOCAL, SEASONAL, AND ORGANIC PRODUCE WHENEVER POSSIBLE.
Wash all fruits and vegetables using mild additive-free soap and clean water to limit exposures to organochloride pesticides (OCs) and organophosphate pesticides (OPs),
including glyphosate.
Avoid the EWG “Dirty Dozen” list of high-pesticide produce. Consider purchasing a membership to a local Community Supported Agriculture (CSA) box.
10. SHOP FOR ORGANIC AND GRASS-FED OR PASTURED ANIMAL PRODUCTS.
Buying clean animal products limits exposure to polycyclic aromatic hydrocarbons (PAHs), organochloride pesticides (OCs), organophosphate pesticides (OPs), dioxins, polychlorinated biphenyls (PCBs) and polybrominated diphenyl ethers (PBDEs).
I order grass-fed beef, bison, lamb and pork through Butcher Box and U.S. Wellness Meats.
11. WHEN IT COMES TO FISH, THINK SMALL
Larger carnivorous fish like tuna, sea bass, halibut and swordfish may contain mercury, polybrominated diphenyl ethers (PBDEs) and polychlorinated biphenyls (PCBs).
Farmed salmon may also contain PCBs.
Reference the NRDC Mercury in Fish Wallet Card or EWG’s Consumer Guide to Seafood.
My favorite resource for organic, wild seafood is Vital Choice. I buy the canned Redtresca salmon belly, wild Alaskan salmon filets, wild Atlantic sea scallops, and wild Portuguese sardines in extra virgin olive oil.
12. AVOID SPRAYING YOUR HOME AND LAWN WITH WEED AND/OR PEST KILLERS.
Although these poisons are easy to purchase and look almost innocuous, they are far from safe and expose your family to toxic organochloride pesticides (OCs) and organophosphate pesticides (OPs) like glyphosate. Also, removing shoes you’ve worn outside helps prevent pesticides from entering your home.
Reference the EPA’s Citizen’s Guide to Pest Control and Pesticide Safety for tips on prevention and safer alternatives, including “biological controls” like ladybugs.
HEALTH STARTS AT HOME.
I'm Dr. Christine Maren, a board-certified functional medicine physician and mother of three. I advocate for real food, healthy living, and clean beauty. I think physicians should be role models when it comes to nutrition and healthy living, and my mission is to empower others to achieve the highest expression of health.
These are the tried and tested resources that I recommend to my patients and use in my own home. You'll find more of my favorites - along with special offers and discounts – at drchristinemaren.com/trusted-products.
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Moon Dusts + Simple Morning Matcha Latte
We have talked about Moon Dusts before on LSK and our overall love for the Moon Juice Shop. Their dusts are unique adaptogenic blends of superherbs that promote health, wellness, and function- brain dust, beauty dust, power dust, spirit dust, and sex dust. You can visit each product page to read the specific ingredients. We love to mix these powders in our smoothies and tea.Lately, Melissa has been using brain dust in her morning matcha latte (instead of coffee!) and she has really been loving it. Specifically, she has noticed that she is more calm and focused throughout the day, compared to starting her day with coffee. Also, matcha is packed with health benefits, including promoting glowing skin, being packed with antioxidants, and it is known to boost metabolism. Below is the simple recipe that Melissa follows-
Simple Morning Matcha Latte
*serving size of matcha (from Trader Joe's) or this or this
*1/2 cup organic unsweetened almond milk
*1/2 cup hot water
*1 teaspoon-tablespoon of Brain Dust
*1 teaspoon-tablespoon of Collagen Peptides
*dash of cinnamon
*little bit of organic honey
Directions
*Heat up hot water in a kettle
*Heat up almond milk in a sauce pan
*Pour matcha powder in a mug
*Once water is heated, pour over matcha in mug
*Whisk matcha & water
*Once milk is heated (simmering) pour over matcha/water in mug
*Whisk in collagen + brain dust
*Sprinkle cinnamon on top
*Squeeze a little of honey in the latte
Enjoy! xo
10 Shocking Facts About Your Gut + Microbiome Health
About six months ago, I was posting on Instagram about my journey to discovering my stomach issues and included that the recommended doctor that tests these things was not taking new clients. Dr. Cole commented on the photograph saying he does the same tests if I needed them. I looked him up, saw him on Goop, and was amazed by his wellness knowledge.We met shortly after via FaceTime, and he was so dedicated to getting to the root of my health issues. I was so thankful, and after several intricate tests, we came to the bottom of it for the first time in years. I was so relieved that I could stop my own self-diagnosing and desperate research and start his healing plan for my gut health!That being said, we are so grateful to have Dr. Cole here on LSK today! Below he is sharing 10 shocking facts about your gut + microbiome health, as well as links to further your research on the subject. Knowledge about your gut is truly so valuable, because a lot of people do not realize the significance of the gut and microbiome in relation to overall health and wellness! We hope that this information helps you on your wellness journey. Enjoy, xo.
Hippocrates, the father of modern medicine once said “All disease begins in the gut.” The wellness world is finally starting to agree with this age-old thought with science beginning to provide proof to what we have known all along – if you want a healthy body, you need a healthy gut. As a functional medicine practitioner, I often see the gut playing a pivotal role in a person's health, regardless if they are coming in with digestive symptoms or not. Here are some facts you may not have known about your health powerhouse:
- It is extremely vast
The collection of bacteria in your gut is known as your microbiome. There are approximately 100 trillion microbes living in your gut. To get an idea of how much that is, you can line up 1 trillion dollar bills back to back and they would extend from the earth to the sun and back again. That’s just a small percentage of what is living inside of you.
- It has amazing healing capabilities
The surface area of your gut is roughly the size of an entire tennis court and covered in special cells called enterocytes. These cells regenerate so rapidly you actually get a completely new gut lining every 2 to 3 weeks. As long as you don’t have any chronic health conditions like inflammation or autoimmunity studies have shown, you can heal your gut in as little as 12 weeks with gut bacteria improving in just three days of changing up your diet. Even if you do have chronic health problems, due to the nature of your gut’s regeneration, healing is only a matter of time and consistency.Running gut labs can give you a baseline idea of where you stand in order to know how to start healing. Eliminating inflammatory foods and replacing them with gut healing superfoods like bone broth, healthy fats, and supplements like probiotics and l-glutamine are great ways to jump start the process.
- It controls your weight
Studies have shown that lower microbiome diversity is associated with increased weight. People who struggle with weight loss resistance tend to have a higher amount of the bad bacteria Actinobacteria and Firmicutes and lower amounts of the beneficial bacteria Bacteroids and Verrucomicrobia.
- It plays host to your immune system
Close to 80 percent of your immune system is located in your gut. It is no surprise then that many autoimmune conditions are linked to microbiome dysfunctions.
- It is your second brain
Your gut and brain were formed from the same fetal tissue when you were growing in your mother’s womb and is inextricably connected for the rest of your life through the gut-brain axis. A whole area of research known as “the cytokine model of cognitive function” is dedicated to the connection between your gut and brain health. In fact, lower levels of Lactobacillus helveticus and Bifidobacterium longum are linked with increased rates of anxiety and depression. Also, close to 95 percent of your happy neurotransmitter serotonin is produced and stored in your gut. If you want a healthy brain look no further than the status of your microbiome.
- It influences your entire health
You do not have to have digestive symptoms – like diarrhea, constipation, gas, or bloating – in order to have digestive problems. In reality, close to 22 percent of people struggling with underlying gut problems actually experience traditional gut symptoms. Instead, it will cause a cascade of chronic inflammation that will contribute to everything from autoimmune disease, cancer, skin problems, and even heart disease.
- It is powerfully controlled by food
The food you eat can either harm your microbiome or heal it. Certain inflammatory foods like gluten, sugar, or artificial sweeteners can actually alter your microbiome and create an imbalance of bacteria leading to an overgrowth of bad bacteria. However, eating probiotic rich fermented foods like sauerkraut, kimchi, and kefir provide your gut with all the good bacteria it needs to thrive.
- It is more of you than you are
There are only 10 trillion human cells. When you compare that to the 100 trillion bacteria in your microbiome, we can safely say that you are actually 10 times more bacteria than human. Also, the genes of your microbiome bacteria outnumber your own genes 100 to 1.
- It plays a role in inflammation levels
When your gut lining is compromised, undigested food particles and other toxins end up entering your blood stream causing elevated ongoing inflammation throughout your body.
- It controls the health of your skin
Your skin is your body’s largest organ and one of the biggest ways your body rids itself of toxins. Chronic inflammation due to gut dysfunctions and immune-responses to different foods can appear in the form of rashes and acne. We hope that you found these facts as fascinating as we did!! Knowledge really is power and it truly does all start in the gut, so we are extremely thankful to have Dr. Cole's wisdom in our lives! We also asked Dr. Cole to share links to articles about gut-friendly eating plans, so be sure to read about an elimination diet, a 60 day reset plan, and an article on apple cider vinegar and lemon water. Also, his blog is an amazing resource, so definitely take the time to explore it! Thank you, Dr. Cole!
10 Ways To Relieve Stress
Oh, stress. We all know it at times, right? It is a real thing and some things are truly out of control, but the good news is that we are in control of how we deal and respond to stressful situations, circumstances, and seasons.One thing that always gives me peace during a time of stress is remembering that it is temporary. God doesn't want us to be trapped in stress. In a lot of ways, stress is connected to fear and worry, so keeping grounded in His Truth and committing our minds and hearts to not being fearful and not worrying is a key way to rise above stress and victoriously walk through it.Below are 10 ways to relieve stress that help us, and we hope that they help you as well. We thought that this was an appropriate post for our wellness series, because dealing with stress in a healthy way is so crucial to our well-being. Enjoy xo
*Pray intentionally, take your worries to God, get in the Word, turn on Worship music, and ask loved ones to pray for you. Talking to Him + people that you love and trust helps so much.
*Stretch or do yoga- even just doing a few poses in your home is great if you can’t make it to a class.
*Drink soothing/relaxing/calming tea- I love Yogi’s honey lavender stress relief tea.
*Schedule downtime to intentionally rest, unwind, and read a good book if that brings you joy.
*Pay extra attention to eating healthy and drinking plenty of water.
*Take a bath, light candles, turn on Worship music.
*Journal and make a list- this helps get things on paper and off your mind.
*Diffuse essential oils - lavender is so lovely always.
*Get fresh air - it could as simple as opening the windows in the house, sitting outside, going for a walk or a run if you enjoy that.
*I love binging on a happy, mindless show, like the Bachelor or Friends, ha! It takes my mind off of the stressful things.
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A Pure Home Cleaning Products Brand That We Love
We are so happy to have discovered a pure home cleaning products brand that we love- meet Branch Basics. It has been such a joy chatting with the founders: Allison, Kelly, and Marilee, and getting to know their stories and hearts for what they do. They are on a passionate mission to revolutionize the health of homes, as it is so often the missing link in people’s efforts to thrive on their wellness journeys. Allison, Kelly, and Marilee are beyond-words believers in the body's innate ability to heal if given the right food and environment- yes and amen to that! All of their products are human safe and non-toxic, plant and mineral based, not tested on animals, and are extremely versatile. Their concentrate product is especially versatile- made to be used for many different cleaning purposes and is quite powerful (yet gentle), effective, and most importantly...totally safe. They also sell empty bottles (with very precise directions about how much water to use with the concentrate), making the whole process so simple, easy to follow, and not intimidating at all.Their website, Instagram, and blog are incredible wellness resources. We are so thankful to have connected with them personally, so that we can now share their brand with you guys. Today we are thrilled to share the Branch Basics' home cleanse series; a great way to get a healthy-home in 2018 and beyond. Here are links to the simple and straightforward process: REVIEW, REMOVE, REPLACE. The story that Marilee shares in the REVIEW post is truly mind-blowing and will no doubt inspire you to seriously consider the home cleanse.Our bodies are so affected by our environments, and thankfully our home is one part of our environment that we can control. It is such a blessing that brands like Branch Basics realize the incredible impact that toxin-free homes have on our health and are actively creating products that are safe for us to be exposed to regularly- day in and day out. We would love to hear your thoughts on clean and safe home cleaning products in the comments below! xo
Coffee Enemas To The Rescue
My best friend and I went to Tulum together this year to celebrate her 30th birthday, and one day we found ourselves laying on the beach listening to the most interesting podcast on Wellness Mama. For the first time, we were hearing that coffee enemas are a beneficial way to detox the body from the toxins and metals that we are exposed to every day. Anna and I were so intrigued by this and started researching more, but we were both a bit intimidated by it. I arrived home a few days later, and we had our sweet family friends over for dinner. I couldn't believe it when my friend Bethany randomly brought up coffee enemas. They changed her mom's life in the middle of a health crisis, and they made such a big impact on hers as well. She described the process to me step by step and told me what to purchase. Her personal guidance made me feel so much more comfortable to do it.Also, to preface, I am not a doctor or a health expert, so I encourage you to do your own research and honor your individual needs.Supplies Needed*An enema set; this one is my favorite from Amazon, is $35 and gets the job done!*Organic coffee - I love this one!*A cozy bathroom towel - these organic ones are the softest; we are obsessed!*A great podcast*Hydrogen peroxide for cleaning afterWhy use coffee?There are many colonics you can do, but coffee seems to be the most powerfully cleansing. It is excellent for cleansing the liver, which is responsible for pretty much all of the functions of the body. Coffee enemas support the liver by stimulating the production and release of bile and then dumping it out along with many toxins when the enema is released. If you have candida, coffee enemas can flush out the candida that often lives in the liver as well.Coffee enemas have the ability to break down gunk that other enemas don’t. The astringent quality of the coffee is excellent at stripping away layers caked onto the sides of the colon. This might be old stools or even layers of old mucus that contains bacterias and parasites. I have also personally seen this old parasite filled mucus come out after doing coffee enemas, which I had to ask Bethany about to get some clarity on what it was. lolMy Coffee Enema Routine It is SUPER easy, but the first one might be a bit of a mess as you get the hang of it. I am just talking from personal experience ha! Also, the entire process takes about 3o minutes. I have done my coffee enemas in the afternoon after having a bowel movement, but you can do them any time you feel is best. It is great to drink lots of water prior to, and I love drinking hot water with lemon for a little extra preparation and detox.To prepare the coffee, I mix four tablespoons of organic coffee with about 4 cups of water and bring it to a boil on the stove. That’s a pretty high concentration, and you may want to start with just one tablespoon and see how it goes. Once the coffee is boiling, I’ll simmer it on a low boil for about 10-15 minutes. Then I either let it cool while I’m doing other things or I’ll add ice cubes if I want to use it right away. I like for the liquid to still be warm, but not hot, because I find it’s much more relaxing and easier to retain if it’s closer to body temperature than room temperature.Once it’s at the desired temp, I pour the coffee directly into a blender or a big one liter jar, being careful to leave the grounds in the bottom of the pot. You could also strain it if you want. Then I pour the liquid into my bucket and move the tube up and down to make sure all of the air bubbles are out. If you get some air in, it’s not dangerous, you just might have a more difficult time retaining the enema and experience some gas when it comes out. Then, I clamp the hose shut, lube with coconut oil, and insert the plastic tip. I set the timer on my phone for 15 minutes or longer if I have time and patience.Next I get the bathroom prepped. I like to do my enema in the shower so that in the rare case that anything leaks out, it’s easy to clean up. I usually put on a podcast and make the bathroom feel extra cozy - candles, diffusing essential oils, etc.From there I immediately lay down on my right side (very important so the coffee can get to the liver) and wrap myself in a towel to stay warm. To help the coffee enter my colon more easefully, I might lift the tube up especially towards the end. Once I’ve retained nearly all of the liquid, I remove the tube and do my best to just relax.Some people experience intense cramping and have to breathe through it. You will also hear and feel gurgling in your body, which means it's working!Once the timer is up, I go directly to the toilet, and release. As I do, I massage my belly (especially my lower left abdomen) to help expel more liquid. Sometimes I love to take a hot, relaxing shower afterwards, so I feel extra clean. Afterwards I also drink a lot of water!The Most Powerful BenefitsImmediate relief from constipation.Decrease in food and alcohol cravings.Immediate sense of lightness, clarity, focus.Improved bowel movements.Immediate relief from headache or brain fog.Immediate reduction of gas, and overall reduction of gas with regular use.Clearer more glowing skin within 24 hours of doing the enema.Whiter, clearer eyes within 24 hours of doing the enema.Weight loss, less bloating, and flatter stomach with regular enema use.Removal of many layers of old mucus, parasites, and candida. Other major bonuses and sourcesWhile I do not suffer from migraines or headaches, I hear that coffee enemas can offer instant relief. They are even used in traditional hospitals to relieve patients of all kinds of pain. Coffee enemas have also been used for decades by holistic doctors at the forefront of healing cancer.Read more about the history of enemas here...An article about fighting cancer and detoxing with coffee enemaArticle: Everything You Ever Wanted To Know About Giving Yourself an Enema and Were Afraid to AskArticle: A Comprehensive Guide to Understanding Coffee EnemasArticle: 10 Reasons Why You Should Try a Coffee EnemaThis American Girl
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Standing Desk Benefits
Hey guys- Melissa, here! To continue our wellness series, I am so happy to be here talking about standing desk benefits. It has been a year since I invested in a standing desk to have at my full-time job and I cannot express enough how much I love it. It was a big financial investment, but has been worth every dollar. The biggest benefit of a standing desk like this one from InMovement, is the ability to stand the desk up or keep it at desk level. Not all standing desks allow you the option to stand or sit, but the freedom that brings is so incredible.On average, I stand for probably 4 hours a day at work, so a little less than half the work day. Now that I have had it for a year, I cannot imagine not having a standing desk. Almost immediately, I felt increased energy, improved posture, a better mood since I wasn't on my rear all day (just thinking about that makes me cranky!), and overall my body felt more comfortable, flexible, and less stiff. I absolutely love my job, but it is 100% a desk job at the computer, so being able to stand up when I want (while still working and being productive) is such a blessing!Have you ever considered a standing desk? If so, I cannot recommend the InMovement brand enough- it comes fully assembled and is simply made to be placed on a normal desk. However, if you are looking for an at-home standing desk, we absolutely love this one from Pottery Barn.We would love to hear your thoughts on standing desks in the comment section below! xoimage via pb teen pinterest
Bone Broth: Why It's Amazing
A major positive to living in Los Angeles these last few years is the benefit of discovering health practices that were not a part of my life prior to. I started uncovering the cause of my intense fatigue a few years ago, and along the way, through my reputable naturopath to the magical tonic bar at my go-to grocery store, to my recent leaky gut healing plan from my functional medicine doctor, bone broth has been a key word that keeps coming up.I personally steer clear of meat, so I love that I can supplement protein from bone broth. It is rich in minerals that support the immune system and contains healing compounds that are easy to absorb. Here are a few: collagen, magnesium, iron, calcium, glutamine, phosphorus, sulfur, glycine, bone marrow, potassium, zinc, gelatin and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation + the abundance of minerals and amino acids reduces arthritis and joint point. Not to mention, it boosts the immune system in major amounts, boosts detoxification, and maintains healthy skin. Wowsers.
Bone broth has become like my coffee. I love putting a spoonful of coconut oil in mine to add extra fat and calories + adding fresh ginger is super yum too! Food is so powerful, and I love that God created these things to help our body run as it is intended.My extra favorite thing to use bone broth for: veggie stir fries and soups! Who's with me in this cold weather? It is so cozy and super easy to make, smells delicious, and feeds your body with endless nutrients. Bone broth for the win! P.S. A key thing when using this is making sure it is good quality. Here is what I use and recommend:Owl Venice: their chicken and vegan mineral broths are staples in my fridge.Kitchen Witch: I recently purchased this brand. I loved the gelatin in it because it aids to further healing of the gut.Kettle and Fire; Brothee; Epic: I haven't personally tried any of these, but I have heard great things!
Healthy Recipes To Try This Season
Eating healthy is something that we are so passionate about because it truly effects not only how we feel, but how our bodies function! We will be doing a post on gut health soon, but as you guys know, fueling our bodies and soul with good-for-you ingredients is the core of wellness and healthy living. It isn't supposed to be strict and not fun, but inspiring, encouraging, and totally fun! There are so many wonderful foods out there and experimenting with new recipes brings so much joy and creativity. Below are some healthy recipes to try this season. We hope you love them! Also, follow our recipe board on Pinterest to keep track of recipes to try this season and beyond. xo
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balsamic roasted asparagus salad
peanut butter + banana smoothie
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