So You Discovered Mold in Your Apartment or Home. Here's What To Do.

So You Discovered Mold in Your Apartment or Home.

Cool, so did I!

A few months back I found a bit of a ✨problem✨ in my bathroom. 

Mold. 

The shower in my recently purchased house had tiles in the shower that were not sealed properly and water leaked into the drywall behind. With an old home (my house was built in 1880) these types of quirks are to be expected, but it was still unnerving.

And then I immediately panicked and didn’t know where to start remediation.

Active footage of me trying to figure out where to start with remediation.

Ultimately, Here’s What I Did:

First, I want to clarify that while I take mold very seriously, I am also not here to fearmonger with any absolutes (as in: you HAVE to move, you can’t do this/that/the other). I know you can get very sick from an infestation of mold, mildew, and fungus, BUT I am also not here to fearmonger or stress you out more (because that can make you sick too!). Thus, my approach to my mold scare comes from this perspective: taking it very seriously, but not from the standpoint of absolute terror, because…

Spoiler Alert: There is No Such Thing as a Mold-Free Home.

I hope this fact brings you a bit of relief. I know it did for me. Mold in your apartment, home, or car is to be expected. Mold is stressful and scary, but it is impossible to avoid completely. I say this because I want to present feasible solutions without exorbitant price tags (yes, I do realize some of the items mentioned are a little pricey, but they're not YOU NEED TO TEAR DOWN YOUR HOUSE pricey) with actionable ideas, products, and steps to feel safe in your home once again. I call my approach Mold-Lite. All of these action steps and ideas come from a place of love and approachable knowledge to help you make the best decision for you and your living space.

Biggest Priority: Air Quality Control

Installing ionizing air purifiers in rooms where the potential for mold is more severe, like a bathroom, hallway with lots of foot traffic, or a room where you have discovered mold in the past is a great place to start and your biggest priority when it comes to peace of mind and less stress on the body. Not to be confused with an air FILTER (I talk about filters below, keep scrolling) and air ionizer neutralizes germs, viruses, and spores, using an electrical charge and making them unable to proliferate in the space.

I like the Hypoair Germ Defender because it is affordable and uses ionized molecules to bond and neutralize positively charged pathogens in the air. With regular cleaning and vacuuming a Germ Defender is a fantastic defense mechanism. They are plug-in size and portable, which allows you to rotate and move them around your home or apartment, and you can travel with them as well (hotels are notorious for mold).

Hypoair also makes a whole house system that installs in your central air conditioning unit and connects to your HVAC system, creating a whole house ionizer called the Bi-Polar. I recently upgraded to this device and I am obsessed. Not only did it help with the musty smell in my basement, but it gives me peace of mind about the cleanliness of the HVAC system. Like the Germ Defender it neutralizes germs, viruses, and spores in the air flow system of the HVAC, essentially “cleaning” it whenever I run the fan on the system. It’s an investment, but there are no filter changes or batteries to replace. You’ll just need to hire an electrician to do the installation.

Air filters would be another great (and synergistic to the ionizers) step in ensuring your air quality indoors is optimal. Any HEPA-certified air filter within your budget will do. The synergy comes with the ability to filter small particles, a HEPA filter helps to remove them from recirculating (although they are now harmless). It also helps prevent dust accumulation, which also helps mitigate potential mold growth. I like Hypoair’s HEPA Snowflake Air Filter (Kendall10 gets you a discount on this as well) and this option from Amazon.

If a purifier or filter is out of budget, these candles with mold-reducing botanicals might be a good alternative. The POV on botanicals with mold is very polarized, some believe they are beneficial, while others believe they agitate the mold spores. I see the validity of both sides, but would much rather use botanicals to help my situation than chemicals, so I am a fan unless I find research otherwise to sway this decision.

A dehumidifier would be another suggestion to have in moist areas of the home, like a laundry room, basement, or humid attic. It’s also just great to have on hand for potential water leaks, so you can suck that moisture right out of the area. I like this one from Amazon.

Next Priority: Support a Healthy Home Microbiome

Closely piggybacking off the air quality control is a healthy home microbiome. Having a healthy assortment of bacteria in your home, apartment, or building, isn’t just a good idea, it’s essential. It’s an overused cliche but, just like our gut, we need to support an abundance of good bacteria in our homes. Cliche or not, it's SO true. And something that we completely overlook. VOCs, pesticides, dust, and, yes, mold all become a much bigger problem when the microbe balance of the home is off.

Here are some simple ways to support your home's microbiome:

• shoes off policy indoors

• lots of plants (Snake plants, pothos, aloe vera, and ferns are all easy to care for and hard to kill)

•  dust regularly

• use all natural cleaners to not add to the VOC load. HypoAir’s Total Clean (Kendall10 gets you 10% off) is a gamechanger when it comes to cleaning. It’s iodine-derived, which is naturally antagonistic to mold, helps neutralize odors, not cover them up, and is non-toxic, unscented, with no harsh surfactants. (I also like Earhtley's cleaning line and Branch Basics).

If you're really concerned you could add in a home probiotic spray to help strengthen the beneficial strains in your home. I like Homebiotic Probiotic Home Spray because it is made with lab-tested soil strains of bacteria that are safe for children, pets, and plants, and are effective at creating a living barrier and population of “good” bacteria to help mitigate and prevent overgrowth from bad, opportunistic bacteria. The spray also helps with musty odors (when regularly applied).

Next, (And Probably the Most Controversial of My Mold Advice) Create an Inhospitable Environment in Hotspot Areas

Because sometimes friendly bacteria isn't enough...there are a few specific places where I want to make surfaces and environments that aren’t just unwelcome to mold proliferation, they literally cannot sustain any proliferation. The two sprays I use are the EC3 Mold Spray which uses citrus extracts and botanicals to create an inhospitable place for mold to grow. And the other is more of an anti-fungal spray, which is a mixture of isopropyl alcohol and 8 drops of high-strength oregano oil.

Both of these sprays can be a trigger (pun intended) for some in the mold world,  as they believe you should never "kill" mold as it just agitates it further. But I say, if it helps keep proliferation at bay, I'm game. Plus, this isn't an everyday use item, I use this once a week at max and only in damp areas like showers and basements.

I will say I am 100% in agreement to NEVER, EVER use bleach to clean or kill mold. Bleach has a high amount of water in it, which actually FEEDS the mold, creating more of a problem. 0/10 do not recommend.

Also a note: lemon, tea tree, and eucalyptus are great substitutions for the oregano oil in the homemade spray if you're not too keen on having your bathroom smell like a pizza.

EMFs? We Don’t Know Her. 

Dr. Dietrich Klinghardt conducted a study that showed EMFs, no matter if they are low-level or high-level radiation, exacerbate mold toxicity by almost 600 times after prolonged exposure. Not a very fun statistic to think about in our EMF-riddled world. Ideally I'd hardwire my internet and keep my phone on airplane mode as much as possible, but that's not possible for work from home life right now.

So! On top of charging my phone away from my bedroom at night, in airplane mode, I've added a Somavedic EMF harmonizer to help keep the agitation caused by EMFs in my home  and surrounding environment (read: cell towers) to a minimum. And on top of that I have my WiFi router on a simple timer. Every night by 11pm my WiFi is shut off automatically just in time for bedtime!

I also really love DefenderShield EMF blocking products to mitigate my overall exposure to EMFs to help eliminate added stressors. I have their EMF blanket!

And Finally, Strengthen the Host (That’s You!)

Along with breathwork, Emotional Freedom Technique Tapping, journaling, exercise, grounding, and sunshine, I am focusing on building up my resilience through mineral supplements, organ meats, and nourishing carbs. Here is my list of top priorities to focus on:

• Magnesium: One of the most utilized mineral in the body and responsible for over 3000 ezynmatic functions, we burn through our magnesium stores 500x faster when stressed. It’s always a good idea to get magnesium, whether it’s in food form, supplement, or topically. in a spray or bath (Kendall10 saves you 10%).

• Fulvic and Humic Acid: these ancient and soil-based minerals help strengthen digestion by detoxifying heavy metals out of your system, helping to tighten the junctions in your small intestine, and provide beneficial minerals to your gut bacteria. I love getting these minerals in Shilajit, or from Biofulvic (Kendall10 saves you 10%).

• Support Immune and Histamine Tolerance. Minerals like copper and zinc both help to support your immune function and your DAO enzyme, which helps support a better response to histamine. I love the multi-organ supplement from Perfect Supplements, because in addition to being a good source of copper from all the beef organs in the formula, it’s also a great immune support because the blend includes thymus in the supplement, which is integral for immune support. Kendall10 saves you 10% on all Perfect Supplement products.

• Adrenal Cocktail: Help support adrenal function (cortisol management) and proper hydration, which makes sure the other minerals you're ingesting are getting where they need to be.

• Oysters and sardines: both are mineral powerhouses. Oysters are one of the best sources of zinc and sardines are a great source of selenium. Both help with immune health and detoxification.

• Beef liver: is a great source of B vitamins and copper, both of which help regulate and support your nervous system, which is essential when handling a stressful situation (environmental or otherwise).

• Sea Salt: great for hydrating your cells and providing more mineral spark plugs for your body's optimal function. It is also great for nourishing your adrenal glands, helping to mitigate excess stress in the body.

• Opening detox pathways: supporting our body’s innate ability to detox unwanted visitors is always a good idea. My two favorite methods is 1. castor oil pack on my liver and 2. daily movement to keep my lymphatic fluid from becoming stagnant. Walking, stretching, and dry brushing are all great supports, but to really get a good lymphatic drainage, I opt for this vibration platform a few times a week.

In Conclusion, Mold Sucks.

Whether the mold is in your home, apartment, building, car, etc. It just sucks. And I hope these tips give you some relief, both in stress levels and mold levels. But a reminder: you were made for hard things and I’m rooting for you!

One Last Thing to Note:

If you're really struggling with health issues and feel like you've explored every option, I'd start looking at your home's health and if you have the HLA-DR gene. About 25% of the population carries a predisposition to mold sensitivity through the HLA-DR gene. This helps explain why some people react much more severely to mold exposure than others. Basically, this gene does not allow the body to recognize the invader and create the necessary defense to protect the body from the mycotoxins. A blood test can detect if you have this gene. 

And if you do suspect a larger, systemic problem with mold in your apartment, home, heck even workplace,  my best advice is to do an ERMI test of the dust in your environment and have the results analyzed by an expert. I recommend PJ Harlow. 

I hope this information helps you and gives you some peace of mind as you deal with mold in your living space. I will continually update this post with new information, resources, and findings as I come across it as I deal with my own ongoing experience with mold!

DISCLAIMER

The information on this website is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.

Some of the products linked are affiliate links, including Amazon Affiliate links. This means I receive a small percentage of the sale if you purchase an item through my link. This does not increase or affect the price of the item. These are all items I own and love. To learn more about Affiliate Marketing and its benefit to both the business and the consumer, click here.

Non-Tox Summer Essentials

Summer is Here!

Even though I am an adult and technically don’t get a summer break anymore, there is nothing more exciting than when the temps begin to rise and you know summer has officially arrived. I’ve had my fair share of trial and error (pls see pic above for failed zinc sunscreen trial). when it comes to effective summer essentials that aren’t toxic and enhance one of the best seasons of the year.

Bug a Boo

Primally Pure Insect Repellent — This insect repellent smells more like a perfume than it does repellent! I love it. It’s DEET free (obvs), is great for the whole family, and surprisingly effective even with its sweet scent.

Earthley’s Pest Aside— I love that this is a stick formula that can be easily concentrated in certain areas, like ankles, arms, etc. You’re also not inhaling a bunch of bug repellent with each application.

Plant Therapy’s Nature Shield— This is an essential oil blend you can add to a carrier oil or favorite lotion to add some bug protecting benefits. I’ve used this oil in my sonic diffuser in place of a citronella candle to help keep the bugs away.

Hydration Nation

Earthley’s Electrolyte Powder—Hydration is key for summer. We need more mineral during this time of year thanks to sweat, higher activity, and warmer temps. This is the CLEANEST electrolyte powder I have found. No stevia, dyes, or funky synthetic vitamins and minerals. That means it’s also easily DIY-able, but I know some appreciate the convenience of a prepackaged supplement that they can throw in their bag.

Harmless Harvest’s Coconut Water— AKA nature’s Gatorade. Chock full of potassium and easily digestible carbs to continue to fuel your fun in the sun without that dreaded dehydration headache.

Here Comes the Sun Protection

Beautycounter’s Counter Sun— Cleaner, non-nano zinc sunscreen is a must for summer, but finding one that blends well is always a challenge (again, pls refer to title pic). Beautycounter has cracked the code on exactly this, and makes using safer sunscreen fun and effective.

Beautycounter’s Dew Skin— If you’re looking for a sunscreen addition to your makeup bag, look no further than Dew Skin. This moderate to light coverage is perfect for an outdoor event or activity where you want that added glow (with protection).

Pipette Sunscreen— If you’re looking for a PUFA-free zinc sunscreen this is your gal. I have not personally tried it (yet), but I’ve heard rave reviews.

Earthley’s Sun Shield— If you’re not a fan of traditional sun protection (we don’t judge here, we provide solutions), try Earthley’s Sun Shield. Made with many fruit and plant oils, this helps enhance your skin’s innate defenses to protect itself from the sun.

Kossma’s Nilotica (KKM10 gets you 10% off)— This exclusive shea butter has some sun protecting elements to it, with a natural SPF 4. Which is a nice add on for protection. It’s also great to soothe post-sun skin.

North American Herb & Spice Vitamin E— Some call Vitamin E an internal sunscreen. It helps with inflammation (sunburn) and free radicals, and gives the skin nourishing vitamin E fatty acids to help it repair and recover from sun exposure and beyond.

Comfort City

Natalie Martin Sundress— Okay. Okay. Not exactly essential, but kind of necessary for a relaxed summer. (And a fashionable way to cover up from the sun if needed). I love my Natalie Martin dress. (You may recognize it, Busy Phillipps calls her’s Mr. Nightgown). It’s the perfect amount of a tailored and flow-y fit. It is a bit pricey, but I will admit I’ve had mine for almost 6 years and it still looks and feels new. I also love the Amazon Nightgown for a more affordable option with a similar style and feel.

Straw Sun Hat—The more research I read about the benefits of not wearing sunglasses (sunglasses impair and mess with your body’s internal awareness to the amount of UV rays you’re in, because they’re altering what your eyes can see/absorb), I’ve been eyeing (pun intended) a sun hat to help protect my eyes, but still give them the information needed to relay to my skin/internal defenses with sun exposure.

After Sun Care

Beautycounter Charcoal Mask—Pro tip: store this mask in the fridge for an extra cooling treat. I use this mask on bug bites to help draw out the nasties, on my face after a long day outside to help soothe and remove all the dirt/dust, and on my armpits if I need some extra support with mitigating BO.

Alitura Clay Mask— This bentonite clay mask is another great drawing mask. It has the added benefits of pearl powder and colostrum to help nourish and soothe angry skin.

Rose Water Mist/Splash— Another beauty product I love to store in the fridge. I use this as a refreshing mist to revive parched skin and frizzy hair. It’s also a soothing mist to use on sunburned skin.

Manuka Honey— This is one of my favorite remedies for cuts, scrapes, and sunburns in summer time. Just make sure you’re in for the night, because you can attract mosquitos and bees with this stuff. Manuka Honey is made from the pollen of Tea Trees in New Zealand, so they have added medicinal and anti-bacterial properties. It’s also great if you’re nursing a summer cold, just take a big spoonful.

(If you’re looking for allergy support, I’d head to your farmer’s market and find a local beekeeper with locally made honey and pollen to support you.)

Aloe Vera Gel—Aside from buying an aloe vera leaf and filleting and applying it to your skin (which you totally can do!) this is the "cleanest” gel I could find. Obvs, this is the OG sunburn support and it holds up.

I hope this helps! Happy Summer!

Hair and Scalp Health: Internal and External Supports

Let’s talk about head!

I mean your head...I mean your head as in your hair and scalp!

A change in hair health is one of the many signs that something isn’t quite right within your system. Thin, brittle hair, itchy scalp, dandruff, and hair loss all have underlying metabolic and hormonal issues. Yes, genetics and location (i.e. living in a dry climate, etc) can be at play, but if you’ve noticed a drastic change in your hair health, it’s time to take inventory of what and where you can add support.

As a society, it seems we always err on the side of external support first, which is fine but most likely is not addressing the root cause. So, while it may not be as glamorous as purchasing a brand new shampoo and every hair/scalp elixir you can find, focusing on your nutrition aka internal support can have a lasting benefit for your hair and scalp health.

Internal support:

🐝 Bee Pollen isn’t just a photogenic addition to your smoothie bowls, it also has the amino acid L-Cysteine which is rich in sulfur. Sulfur has been studied and found to reverse hair loss. It’s also rich in copper, which supports melanin production AKA you HAIR color.

🐮 Collagen, (Kendall10 gets you 10% off!) is another powerhouse of amino acids including the amino acid proline, which is foundational building block to keratin. And keratin is a major building block towards thick, happy hair.

🥥 Vitamin E is full of antioxidant properties which help reduce the oxidative stress and allow more nutrients to get to the skin/scalp. Vitamin E is also greatly supportive of overall skin health, which spoiler alert: your scalp is skin.

🦪 Oysters are nature’s mineral bomb. The high zinc content in oysters help to support your thyroid, which is your master gland and what creates/orchestrates many of your hormones—including the ones necessary for hair growth.

🥩 I know I sound like a broken record, but beef liver is the greatest food-based supplement. Grass-fed beef liver is chock full of retinol (the most bioavailable vitamin A) and B vitamins both of which are integral to hair health and growth.

External Supports:

💇🏼‍♀️ A boar bristle brush may sound like overkill (especially when you see the price), but hear me out: I’ve had my brush for almost 10 (!!!) years. It helps massage and bring blood flow to the scalp, evenly distributes oil, and is gentle on your hair cuticle. Need I go on? Okay, I will. This brush is a workhorse and holds its pristine reputation for a reason. One small little money-saving hack—I invested in the travel sized version of the brush. And it’s held up great and saved me some $$.

💆🏻‍♀️ Because we love a high-low story, this $8 scalp massager is next on the list. I use it in the shower when shampooing to make sure I get the best scrub I can and bring blood flow to the area for healthy hair follicle growth.

🍯 Castor oil has long been touted as a hair growth miracle thanks to it blood flow stimulating propertie. Castor oil is also a humectant, which means it can retain moisture which is great if you’re battling a dry, flaky scalp. One word of caution though—too much castor oil will suffocate your skin/hair follicle thanks to it’s humectant properties, so be careful/a little goes a long way.

🌹Rose Water Spray is my best kept secret—it’s a detangler, hair refresher/scent, and scalp moisturizer all in one. It has a very similar PH to your hair follicle, so it is gentle and supportive. Rose water is also anti-inflammatory, so it’s great for an angry, inflamed scalp.

🌝 Under Luna Shampoo and Conditioner is something I talk about ad nauseam. But it’s just that good. As someone who has been personally victimized by most of the “natural” shampoos in the beauty aisle at Whole Foods, this shampoo and conditioner set has given retribution to the natural label. Many ask how long these bottles last and I have found the duo lasts me approximately 6 months with 2x a week washes.

🧂Goop G.Tox Salt Scrub Shampoo I love using this once a month as a sort of “scalp cleanse” especially if I’ve been in a dusty, dirty climate for an extended period of time, or in the winter after wearing an excessive amount of beanie hats. Basically, it’s just a great shampoo to help wipe your scalp slate clean, with cleanish ingredients. Smells great too.

It's Mom's Day

It’s almost Mom’s day! It seems especially meager to dedicate just one day to someone who does their job on less sleep and more expectations than a mid-level CEO, and yet, here we are.

I’ve compiled a few pampering, useful, and perhaps life-changing gifts to shower your motherly figure with. Enjoy!

From left to right:

Thrive Market Membership

Groceries delivered to the door is always a clutch gift idea. Thrive Market has almost any pantry staple your heart desires and they have recently added meat & seafood, organic wines, and frozen pre-made meals. With all of those options and the fact that Thrive gifts a family in need a membership with your purchase, you can’t really go wrong with this gift.

Mate the Label Linen Jumpsuit

It was difficult to edit my choice down to just one item from Mate the Label. They have so many comfy basics—they’re all perfect for mom. I love this jumpsuit, because mom deserves a fashionable yet functional uniform and this is all that and more.

Sherpa Birkenstocks

Continuing the fashionable uniform we have these slippers impersonating sandals. That means mom gets the street cred of a fashionable shoe without sacrificing comfort.

Primally Pure Mask Trio

Self-care items for Mother’s day? Groundbreaking. But c’mon, mom definitely needs some pampering and these masks delivery three unique focuses: soothing, clarifying, and plumping. Mom’s got all of her self-care basis covered with this trio. Kendall10 gets you 10% off!

The Book Club Blue Blockers & Chain

Protect mom’s eyes fashionably with these blue blocking glasses and chain accessory from The Book Club. These spectacles will also help make sure mom is getting the deepest sleep possible by aiding her melatonin release.

Prana Mat Trio

Help mom decompress, and relax with gentle acupressure thanks to Prana Mats. These little spiky lotus flowers help to release tight muscles, bring blood flow to the area, and calm the nervous system, a tool most moms would love to have readily available. You can use these mats to target specific areas, or as a whole body therapy. Either way, mom will definitely appreciate this added relaxation tool.

Facial Ice Globes

Pop these glass globes into the freezer for a depuffing, therapeutic treatment. Not only does the cool glass help to deflate puffiness, but they also are a very effective therapy for releasing sinus and headache tension.

Purity Coffee (and a Sardine Week mug, obvi)

Okay, okay, so coffee isn’t the most revolutionary gift idea, but supplying a mom with a clean, beneficial, and high-quality coffee bean is always a good idea. The Sardine Week mug is just the icing on the cake. You can get 20% off your Purity Coffee order with Kmckinven20! (And SARDINES will get you 10% off Sardine Week merch!)

Beautycounter Lip Stick

It is always a good idea to treat mom to something extravagant and beautiful, just like her :)

Goop G.Tox Shampoo

Shampoo as a gift is a weird flex, but this isn’t your normal shampoo experience. This is an entire scalp treatment wrapped up neatly in a jar. The exfoliating salt crystals included in the shampoo’s formula help remove scalp build up, leaving her with a healthy scalp and glowing, growing hair.

Home Sweet Home Gym: How I Turn My 150 Sq Ft Apartment into an Effective Gym

I love working out and moving my body outside—it is my preferred mode of exercise, but the current climate both literally and figuratively has made that almost impossible. That, paired with my desire to do more toning and weight-lifting focused workouts has created a unique problem for me and my studio apartment. Because it’s not like I can just bring a weight rack into my fourth-floor apartment and call it a day.

So, after a lot of research, some great online guidance ( I love Rae’s Dabbler Program) and classes from personal trainers, I have narrowed down my top tiny home gym products.

First, you need a high-quality workout mat.

Why? Because life is so much easier when you’re not struggling with a cheap foam mat disintegrating below your knees while you’re in child’s pose. Trust me. I have the Lululemon yoga mat and it’s 8 years old. It’s durable, non-slip, and easy to clean.

Bands & More Bands:

With the great shortage of dumbells in 2020 still largely in effect, I was given the advice to switch to bands. Not only are they easier to store, but they are wildly more versatile and adaptable to almost any skill level. This set has accessories to attach to your door for more range of exercises and has detachable handles.

The other set is pretty self-explanatory and comes in handy on the vibrational plate when doing leg exercises.

Red Light Therapy:

I was missing Orange Theory, so I decided to invest in this… Just kidding. I love getting a full-body workout in while also giving myself some light therapy. You can read more about the benefits of red light therapy here. Because the red light I currently have isn’t the highest quality, I use it more as ambient light, not as a spot treatment. So, I love that I’m getting a full-body dose of red light while I’m working out. I am hoping to upgrade to a Gembared panel later this year.

Massage Gun:

While healing my thyroid and working on a few gut issues, I took time off from my more intense workouts. So now anytime I work out, my muscles get really sore. This helps with recovery in between workout days (I am for 3-4 days a week) and is a great ritual to do before bed. I have seen a lot of improvement with my muscle tone when I use this regularly after workouts. I have tried a lot of the more expensive massage guns on the market, and yes—they are better. But this model fit my needs and my price point. I’ve had it for over a year and it still works as well as the day I bought it.

LifePro Vibrational Platform:

I am pretty sure this is the most compact full body workout device on the market. The vibrational aspect of this device helps to challenge and ignite micro muscles you may not know are there and create a more challenging workout for those typical static bodyweight poses. Some days I just alternate between squats, lunges, push-ups, planks, and tricep dips and I am tapped out after 20 mins on that platform. LifePro has many videos to help guide you through various workouts on their machine. I decided to go with the Rumblex 4D model because it had all 3 variations of vibration and the added armband attachments for arm workouts. I spent a year researching and weighing the pros and cons of this device. I love how quiet it is, the vibrational platform does not touch the ground and it comes with a pad that you can place underneath to help muffle the sound. I keep my platform out to encourage me to use it (even as a recovery device, just standing on it), but it does have an easy roll feature to store it under your bed or couch.

The Biomat:

I jokingly call this my apartment sauna, because I get so many similar benefits from my Biomat. I wrote more info on the Biomat technology and infrared heat here. Typically, how I’ll use my Biomat is as my final recovery therapy after an intense workout. I’ll have it heating up while I work out and then immediately rinse off and jump on the Biomat and relax for 20-30 mins. Almost exactly how I would use a sauna at the gym, and yet this can fold up and fit nicely under my bed when not in use!

Online classes & Youtube are your friends:

A few of my favorite online classes and finds:

• Roar Fitness posts all of her Instagram Live living room workouts onto IGTV. They’re all extremely accessible and easy to modify.

• Ladies Who Lift Rae is a wealth of information and has a lot of great posture and form videos on her Instagram. Her Dabbler program is also very unique and one of the best online coaching programs out there. She has an at home and a gym option.

• Sara Beth Yoga there are a lot of options on youtube when it comes to yoga, but I find Sarah Beth always has the most variety and great quality flows that leave you feeling alive and stretched out.

• LifePro Workout so many great workout options on here to get you familiar with the platform and using it to your benefit. Most workouts are able to be adapted to any model of Lifepro platform.

• MadFit quick, usually equipment-free workouts with a lot of variety.

Let me know in the comments if you have a life-changing apartment workout hack!

Offaly Good: The Benefits & Differences Between Liver & Multi-Organ Supplements

Not in a reading mood? Scroll to the end for quick side-by-side comparison and discount code for both supplements!

But First, Why Supplement with Organs?

Organ meats are incredibly nutrient-dense!

This is mainly because they perform such important functions throughout the body. Organs are stocked with lots of resources, aka vitamins and minerals for optimal function. In addition to this, organ meats have some of the lowest amounts of anti-nutrients (pro-inflammatory elements to discourage eating) when compared to muscle meats and plant proteins. Sounds silly, but as a society, we rarely indulge in organ meats these days, so we are overloaded with the inflammatory effects of muscle meats and plant proteins in our diets, which can cause digestive stress.

Organ meats are rich in glycine, vitamin A, B vitamins, and minerals, sometimes even Vitamin C (hiiii adrenals), glycine in particular can help counteract the more inflammatory aspects of the amino acids. Organ meats (or supplementation) pack an additional punch to your diet and inflammatory response. With soil degradation it is imperative that we source the most nutrient dense aspect of the animal to reap benefits and nutrition.

This is News to Me!

Yes! It is not widely talked about, but it is a very old tradition with roots in almost every heritage. We all have that traditional family recipe that calls for weird inclusions such as chicken gizzards, liver, or bone marrow. In fact, jello can be a superfood if sourced correctly, which makes my midwestern heart sing.

Glandular Therapy as it can be called, is the hypothesis that like treats like. Therefore, in some cultures a person with a weak heart would be given a multitude of heart meat in their diet to help support their heart function. The modern idea behind this ancient practice is that the nutrients and enzymes found in the supplemented organ are what may be missing from the afflicted’s diet and supports the repair and optimal function of their gland/organ.

So Here’s the Deal

I love the benefits of an organ meat rich diet, but just haven’t had time to dive in head first with cooking techniques and recipes to actually make them enjoyable. I plan to, but that’s not my wheelhouse. It is, however, these gals’, so if you’re an adventurous cook I’d check out their YouTube page for more.

Desiccated Liver Capsules:

Desiccated, or dried out, liver capsules support your liver by supplying nutrients including Vitamin A, B Vitamins, Iron, Zinc, Copper, even glycogen to your liver. Of all the animal glandulars available for consumption, liver is the one of the most nutrient dense organs, so you get a lot of bang for your buck when supplementing with it.

This means it’s an affordable, food-based multi-vitamin supplement.

So, at a Glance the Pros of Liver Supplementation:

• affordable supplementation of the most essential vitamins/minerals

• great source of amino acids (protein)

• food source of

  • zinc

  • copper

  • iron

  • vitamin A (retinol)

  • B vitamins

• provides enzymatic support to your liver

• minimal taste

I supplement with Perfect Supplement’s Desiccated Liver because their formula allows for just 4 capsules a day and for the quality, it is the most affordable. I love that they are transparent with their testing, certification, and sourcing.

Multi-Organ Supplement:

A multi-organ supplement packs more of a varied nutrient punch. There are more organ components to the supplement giving it a broader spectrum of nutrients and support to your organs and glands. The downside to this is that the organ supports are not as concentrated as liver, but that can also be a positive, as you’re not overdoing any specific supplementation.

Most glandular supplements consist of a blend of heart, spleen, kidney, liver and pancreas. Not to beat a dead horse, but again, Perfect Supplements goes beyond this and added thymus. Thymus is great for immune support and gives an added unique dimension to a multi-organ supplement, which is why I love recommending this multi-organ supplement to my clients.

So, at a glance the Pros of a Multi-Organ Supplementation:

• diverse support for multiple organs/glands

• more targeted immune support due to thymus and spleen components

• animal source of vitamin C (skin and immune support!)

• potentially better supplement absorption thanks to pancreatic enzymes

• food source of:

  • B12

  • zinc

  • niacin

  • phosphorus

  • potassium

• kidney helps support blood flow & histamine response

• supports heart health and mitochondria function as a good source of CoQ10

• minimal taste

So What the F*ck do I take?

Personally, I like to vary my choices depending on the season and circumstances!

In the winter months, I choose to supplement with the multi-organ supplement because I don’t have access to as much fresh food and want the added immune nutrients provided with this supplement.

In the summer months, I’ll switch over to desiccated liver.

If I am traveling, experiencing allergies, or feel especially rundown, I’ll supplement both for a few weeks to give my body an extra boost.

Ancestral Supplements also makes a great glandular blend. I also love that they have singular gland supplements if you’re looking for a more targeted approach.

You can direct any questions to me here!

Note: Always check with your practitioner or health care provider and consider any allergies before supplementing!

DISCLAIMER
The information on this website is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.

FNTP Approved Stocking Stuffers

Are you gift guided-out? Well too bad.

I know there is a lot noise on the gift-giving circuit right now, but I am here to make things simple. All of these products I own, or have lusted after and researched extensively. MOST items are from local and/or small businesses, so not only will they WOW your gift receiver, they will help support the American dream.

Clockwise from top lefthand corner:

Big Magic by Elizabeth Gilbert: my go-to book to give—it’s an easy, motivating read and isn’t for any particular creative, just for people trying to add a bit of spice to their current routine. It gives actionable tips and great anecdotes as to how the creative process can be one of the most intriguing mistresses. I reread it every year!

Baggu Reusable bag: Make grocery shopping glamorous again! Kidding, kind of, but I love all of my Baggu bags. They’re workhorses and I love that they fold up to about the size of a small wallet. I keep one in all of my purses, just in case. This metallic one makes an ordinary, yet useful object that much more special. Plus, you’ll be the talk of the town at Whole Foods when you use it.

The Fullest’s Saffron Latte: A new twist on the classic golden milk latte. Saffron has been studied for its mood-boosting effects and has a nourishing earthy flavor that is incredibly comforting for the colder months. I will never give up my AM coffee, but I love it as a night cap with some coconut milk and collagen.

Motel Keychain, “Good Things are Coming”: As a fan of Schitts Creek and positivity, this keychain is a cute token for all the good to come. Yes, it’s been one heck of a year, but I am entering 2021 with a positive attitude thanks to this keychain.

Air Plant Mystery Box: I bought one of these boxes for myself this fall and loved it! Air plants don’t require a lot of attention or horticulture knowledge, but they can really make your space feel brighter and cozier. There are a few iterations of these boxes on Etsy, I’ve linked one with positive reviews, but feel free to branch out (pun intended). These glass holders make a great companion gift!

Essential Oil Diffuser & Winter Wreath Oil: Okay, so I’m not the biggest fan of heating essential oils, but I love the look of this and I also understand the frustration of not having a portable sonic diffuser. I’d add in these cute beeswax tea lights with my gift. As far as the essential oil, you can’t really go wrong with Plant Therapy’s blends, but I love this the most (they have more Christmas-y blends on their website). I have a $10 off referral for Plant Therapy linked here if you’re interested!

Agent Nateur Coconut Milk Bath Soak: Baths are a form of self-respect, in my opinion. I know they’re not everyone’s cup of tea, but I love their restorative benefits for the mind, body, and soul. Aaaand, I am fairly convinced that this Agent Nateur soak will convert even the most staunch bath-naysayer into a bathing connoisseur.

Perfect Supplements Collagen Packets: It’s definitely not a holiday gift round up without mentioning my boo, Perfect Supplements. They are truly an amazing company, determined to make nutrient dense supplements available and affordable. I love their collagen, which is tested for heavy-metals and glyphosate residue, and I think these packets would make a great gift for the adrenal cocktail lover in your life. Remember Kendall10 gets you 10% off, always!

Beautycounter Charcoal Face Mask: This is slowly becoming my number one recommended product with Beautycounter, mainly because it’s so dang effective and everyone loves it—men and women alike. It has a soothing peppermint scent and vitamin C to help leave your skin calmer and brighter than before.

Sardine Week Sweatshirt: Anyone with A Healthy Sense of Humor would want one of these….Okay, okay, I can hear your eye roll from here. But for all my #sardineweek fans out there, this is the time to buy! I wear mine constantly and people are always asking me questions about my shirt. It’s a great way to make friends! And keep on spreading the good word of sardines. Accessorize with my favorite sardines too 😎.

Silk Pillowcase: Treat your receiver (or yourself) to a luxurious and beautifying treatment each night. A silk pillowcase helps prevent wrinkles and damaged hair. Most say to hand wash and dry….I don’t. The case deteriorates a bit quicker, but in this case convenience > care for me!

The Universe Has Your Back card set: I’ve talked about these on my stories a few times. I love them. They are very open-ended when it comes to your beliefs and are truly just uplifting little reminders. This makes a great hostess gift.

2000 Bristle Toothbrushes: A true luxury for your toofers. Add in my favorite toothpaste and floss and you’ve turned a very ordinary gift into an extraordinary experience.

Cozy Slippers: As a sufferer of hypothyroid issues, anything that will warm my cold extremities is welcomed. I love these because they look like little marshmallows on your feet and are an unexpected diversion from the normal Basic B*tch Ugg slippers.

Gua Sha Tool: I freaking love Gua She and this tool is a personal fave in shape and material (Jade). It comes with a sleek velvet bag for storage and is high-quality, yet affordable.

Kossma Tallow Balm: I talk about this balm a lot, but that’s what happens when something is life-changing. As an avid Aquaphor user growing up, this stuff is soooo much better in ingredients and in effectiveness. I love to use it as an occlusive to my moisturizing routine during the colder months. Use the code KKM10 for 10% off!

Defender Shield Air Tube Headphones: Not to be confused with AirPods, these headphones are actually here to protect you from the EMF-riddled headphone options of the modern world. Using tubes and acoustics, these headphones separate your brain/headspace from the radiation emitted from your phone.

Big Handle Mug & Pique Tea Crystals: I just love the look and feel of this mug. Nothing says cozy like an earthy, minimalist mug. But obviously you have to pair it with a warming and indulgent drink. Yes, you could do the saffron latte mentioned above, but if you want to include something a bit more expected any of the Pique tea flavors are a huge hit.

The Book Club Blue Blockers: I have waaaaay too many pairs of blue blockers, but I love the shape and style of these. In fact, there hasn’t been a style of blue blockers from The Book Club that I haven’t liked. I always vote to make improving your health fun & fashionable, when possible.

Beeswax Candle with Crystals: Someone once said, “nothing says I don’t know you like a candle as a gift,” but I disagree! I love the cozy feeling of a burning candle at dusk. But I refuse to give one riddled with paraffin wax and synthetic fragrances. Which is why I’ve opted for this brand, not only do they use beeswax and essential oils, but their candles also include crystals!

Herbamare: Ah, the product that started this whole gift guide idea. I was using this and thought “this would make such a great socking stuffer!” This herbal sea salt is used widely across Europe and for good reason! It adds a subtle herbal and salty flavor to just about everything and cuts down on you spice rack considerably. Seriously though, if you ever encounter a bland dish, add some of this and, as the professionals say, BAM.

I hope you enjoyed this list! Please note that some of these links are affiliate links and I receive a percentage of the profit from any sale. This does not influence or change your price. Your support means the world to me! Happy Holidays! xx, Kendall

Fall Favorites

The autumnal winds of change are finally upon us. It seems redundant to keep bringing up, but, boy, has 2020 been an interesting ride. And I’d be lying if I didn’t admit that I am finding some solace in a bit of retail therapy. I’ve tried to find mostly small and woman-owned businesses to patronize, but I’m not perfect.

Below are a few of my recent favorite purchases and why I love them:

Beauty Counter’s Overnight Resurfacing Peel

I mean, where do I even begin? If you haven’t been living under a rock and on social media in the past 12 months, you’ve probably stumbled across this magic peel. It is a Roomba for your face, using glycol and malic acids derived from lactic acid to help slough away the dull dead skin layer that we all seem to have once colder weather starts to appear.

After oil cleansing with my homemade oil cleansing balm, I apply BC’s peel and seal it in with a serum and occlusive balm (like the tallow balm mentioned below). I wake up with brighter skin and fewer fine lines, which I am more than okay with. It is a little pricey ($63), but it lasts forever! Seriously one bottle lasts 4-6 months.

Square Frame Obnoxious Blue Blockers

I added my own flair to that title if you couldn’t tell. I love these blue blockers and they have reignited my love of wearing them at night. Even though I don’t think they’re the greatest quality (they’re $6.99…….) They do block out the harsher blue tones and I actually wear them, so I call that a win.

I love the larger frame because the lenses are able to cover more of my face, unlike some of my other blue blocking glasses. With these, I feel like less light can leak through due to their larger perimeter on my face. I also think they the sisterhood of the traveling pants version of glasses, because anyone who tries them on looks good in them?

Beekeeper’s Naturals Propolis Throat Spray

Propolis is the antiseptic the bees produce and use in the hive to prevent large bacterial outbreaks and overgrowths. It is such a wonderful immune support for the colder months. I use this spray two ways, as a preventative measure when I know I’ll be around a lot of people, aka public transit and gatherings. And also as support when I am starting to feel a tickle in my throat. I also, not going to lie, love to spray it occasionally just because it tastes so damn good.

Hyaluronic Acid Serum

This serum isn’t perfect on the ingredient scale, but I’ve yet to find a hyaluronic acid serum that is. Hyaluronic acid is a water-loving compound that holds up to 1000x its weight in water. What does this mean? It is incredibly plumping and helps make skin look fresh and plumped up when used. I like to add a spray of rose water to really drive up that fresh angel face vibe.

Applying an HA serum to your face allows for the HA to bind with water and the collagen found in your skin making it firmer and more hydrated. For the price, this is the most effective HA serum I have found. I buy it with my Thrive Market orders, but it is also available through Amazon and Vitacost.

Agent Nateur Aime Probiotic Deodorant

Probiotics are all the rage right now, why not add them to your armpits as well? All kidding aside, Agent Nateur is my go-to for effective, gentle, aluminum-free deodorant. I love the original iteration of Agent Nateur’s deodorant, but I decided to switch it up this time. With sweet notes of grapefruit and jasmine, along with the bacteria loving acidophilus probiotics found in this formula, I think I have a new favorite.

Kossma Tallow Beauty Balm

Move over Vaseline, there’s a new occlusive in town. I am new-ish to the world (and concept) of PUFA (poly-unsaturated fatty acid) free skincare, but Kossma’s Tallow Balm has made me a convert almost overnight. This is the richest balm to oil stick, and yet I have yet to have a clogged pore or issue with using this balm religiously. I love to use it, as I mentioned, as an occlusive, or sealant to my nighttime skincare routine. After cleansing, applying serums and moisturizers, I’ll seal everything in with this balm.

While it is fragrance free, the light scent of honey from the beeswax and the gentle aroma of the calendula and chamomile that are included in the formula are hard to miss. This is such a soothing balm, I can’t wait to combat my chapped cheeks and lips with this product all winter long.

Pure Synergy Vitamin C capsules

Nothing pleases me more when I can find a high-quality, food-sourced supplement that is affordable too! Not to mention a beauty superfood too, and yet, Pure Synergy’s vitamin C capsules is just that! I do not do most vitamin C supplements because they are in the form of ascorbic acid, which is derived from corn and does not act the same as natural, whole-food vitamin C in the body (in fact, some studies have shown that ascorbic acid depletes your copper stores when ingested).

These capsules are now a regular routine for me during the colder months when I can’t get as much fresh fruit and veg. Vitamin C helps with immune function and the synthesizing of collagen in the body. Plus the whole food forms found in this supplement: acerola berry, camu camu, and cranberry are all great antioxidants as well!

Kosas Color + Light Palette

Everyone is always asking me for cleaner make up products, so here ya go! I wouldn’t say this was a knock out of the park, ingredient-wise, but it’s much better than most palettes, and the colors are incredibly versatile and dreamy on your cheeks and lids. The color combo pictured is Velvet Melon, but there are two other duo options that are equally gorgeous.

I have been a fan of Kosas or awhile now, but this is one of my recent favorites. This palette travels with me because it can be used in so many flattering ways, plus the colors go so well with almost any eye shadow or lip choice!

Beauty Care Naturals Daily Sun Lotion

Listen, I am a huge fan of the sun. I think it has so many healing benefits, but I also know that the skin on my face is quite delicate and has a lot of freckles, so I like to have a good balance of protection. Unfortunately, there are so many harsh chemicals in most daily sunscreen skincare and the more natural stuff usually casts a white pall on my skin.

Luckily I didn’t give up my search and found this stuff. Not only does it use non-nano zinc as its active sunscreen ingredient, but it also has a lot of other botanicals to support the epidermis, such as white willow bark. It also goes on smoothly and doesn’t leave a tacky film. I’ve been using it for about a month and I really like the protection it gives me without being too overkill.

Everything You'll Ever Need to Know About The Adrenal Cocktail

What is it?

The Adrenal Cocktail is a supportive drink for a stressed out system, usually related to chronic HPA (hypothalamus, pituitary, adrenal) axis dysfunction, but can also be used as a supportive tool for occasional stressful situations. The Adrenal Cocktail has a balanced ratio of carbohydrate, protein, and fat to help give the liver the glucose needed to regenerate without the blood sugar spike, thanks to the added protein and fat. There is also an abundance of trace minerals to help with hormone health and cell communication, vitamin C for cell repair, and amino acids for cell regeneration and health.

What’s the recipe?

The traditional Adrenal Cocktail creamsicle is:

• 4 oz pulp-free orange juice

• 2 tbsp coconut milk

• 2 tbsp collagen peptides (Kendall10 gets you 10% off)

• large pinch of sea salt

A full explanation of the ingredients, some variations, and my ingredient brand preferences are further down on this page. Keep scrolling!

What’s an adrenal?

They are hormonal glands in your body! Your two adrenal glands sit atop your kidneys and they are responsible for regulating your stress hormones: cortisol, aldosterone, and adrenaline. They kick into gear whenever you encounter a stressful situation.

What’s a stressful situation? Well, that’s a little more nuanced to your own body. For some it could be as simple as having too much coffee on an empty stomach, for others it could be a bear attack. This is a bio-individual answer, but it’s pretty safe to assume that we’re all just a bit stressed these days. If you’ve ever felt that wired, yet tired feeling, you know what a stressed-out HPA axis is.

Okay, but why should I drink this?

A lot of stress can be mitigated on your HPA axis by giving your system the correct fuel to keep chugging along. Your liver, if you will, is like a battery pack for the body. It stores glucose and along with the pancreas and insulin helps shuttle glucose to your cells and their mitochondria to create energy, heat, all that good stuff. When your liver runs out of glucose your back-up generators kick in: your adrenals. Cortisol is released to continue to get energy to your cells to keep vital organs and systems running smoothly. This is fail-safe system that should kick in a few times a year, not a few times each day. This continuous stress on your HPA axis to keep your system fueled through stress hormones and a lack of nutrients is where the entire system begins to break down and deficiencies and problems begin to appear.

When should I drink it?

10 am and/or 3 pm are the suggested times when you’re particularly stressed. If you think about it, those times are usually when you hit an energy slump during the day and reach for caffeine or sugar to keep you propped up. You can drink a serving twice a day, or once a day. There are no set rules.

Also of note, the times mentioned are merely suggestions. I always encourage clients to drink whenever they feel their energy slipping, or they know they’re not going to able to fuel properly before a big event, i.e. traveling, giving a presentation, or they overdid their A.M. coffee. The Adrenal Cocktail also makes a great pre-work out or bedtime snack.

Speaking of bedtime, will it help with sleep?

YES! Especially if you’re waking up in the middle of the night around 3 or 4 am. This is a sign that your adrenals are kicking in with cortisol because your liver has run out of glucose and needs that backup generator running until you wake up and replenish the fuel stores with breakfast. If that sounds like you, I’d experiment with drinking the Adrenal Cocktail as an after-dinner or bedtime snack.

What brands do you suggest?

Orange Juice:

As far as orange juice, I prefer fresh-squeezed. There is a great brand at Whole Foods called Evolution Juice, their OJ is cold-pressed and organic. For a more accessible brand (i.e. found at a lot of retailers (including Whole Foods) I like Uncle Matt’s Organic Pulp Free Orange Juice.

One note: I always try to strain out the pulp to help with gut health. Once and while I don’t stress about strained OJ, but if I am consistently drinking the Adrenal Cocktail, I strain out the pulp to prevent any gut dysbiosis.

Coconut Milk:

It took me a year to discover the perfect brand for the drink, which is easily found on Amazon. I’ve linked it here. I also love this brand. Heavy cream is another option if you can tolerate dairy. I love Kalona Supernatural brand found at Whole Foods.

Salt:

My favorite salt is by far this. But I also really like this and this! But as long as it’s not iodized table salt, you’re golden.

Collagen:

For collagen I love this brand (Kendall10 gets you 10% off) because they test for heavy metals and glyphosate residue in their collagen, which I appreciate. You can also use gelatin (Kendall10 gets you 10% off) in this recipe, but it will clump and gel so you’ll probably need to blend it (and sometimes it still clumps up after that!).

Speaking of gelatin, I do have a gummie recipe version of the Adrenal Cocktail that you can check out on my instagram!

I hate one of the ingredients. What are some substitutes?

If you have histamine issues, allergies or just an OJ aversion, here are some easy substitutes:

• 1 oz tart cherry concentrate with 3 oz water—this is a great substitute for people dealing with inflammation. Cherry juice has been studied to be as effective as asprin.

• Nectarine juice

• Mango juice

• Coconut water

All of the aforementioned replacements are low-histamine and about the same carb amounts, so you can keep the ratios the same, except for the tart cherry juice, which has an amendment to the amounts listed.

As far as coconut or heavy cream, there aren’t great substitutes. I have a client that uses a bit of MCT oil as a replacement for the fat source and seems to enjoy it, so that’s worth a try!

Why have I read some recipes that call for cream of tartar?!

Cream of tartar is a great source of potassium, which is a missing mineral from most of our diets these days, so some recipes call for this inclusion. It makes a great addition to the recipe! Especially if you’re experiencing a lot of brain fog, as that usually means you’re low in aldosterone, the hormone responsible for regulating this function, and which needs a lot of potassium to function properly!

I also add cream of tartar when I feel dehydrated. Potassium is an excellent mineral to have when your cells need some replenishing. You can find cream of tartar in most grocery store’s spice or baking sections. Here’s a link to my favorite brand.

Does it have to be made fresh every day?

Nope! I batch out 3-4 days’ worth of Adrenal Cocktails when I know I’m going to have a busy week. This is when I especially suggest using this coconut milk, it mixes so well and doesn’t get too clumpy when refrigerated.

How do you strain your OJ?

I transfer the OJ to a large Ball Jar and while transferring I pour through a sieve. Takes an extra 5 minutes, and then I don’t have to think about it again! Plus, I like that my OJ is now stored in glass instead of plastic.

You’ve mentioned this has anti-aging benefits, how?

Well first off, stress ages you, so any time I can mitigate some stress, I feel like I’ve won a bit of the anti-aging battle. But yes, on a more nutritional level this is a great support for your hair, skin, and nails thanks to the collagen and its necessary co-factor vitamin C, which is needed for optimal absorption. The fat from the cream is also a great support for cell membranes and firm skin. It’s definitely not going to reverse the clock, per say, but it’s a great nutritional support to have in your skin care arsenal.

More questions and comments?

I am happy to schedule a free 15 minute phone consultation to go over any questions and general health concerns you may have. Just shoot me an email!

DISCLAIMER This information is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.

Mom's the Word

THIS IS YOUR FRIENDLY REMINDER THAT MOTHER’S DAY IS SUNDAY, MAY 10TH.

Moms sure picked the short stick this year with a Mother's Day most likely spent in quarantine. And while I would guess that most moms are happy to shoulder that burden (because that's what moms do!) we should at least try to meet them at their superheroine level.

Below, I've compiled a quick list of my favorite woman-owned small businesses, ideas, and a few DIYs to shower the special mom figure(s) in your life.

Leif Shop

I’ve followed this shop for years, and its story is an interesting one; the lifestyle shop started online THEN became a brick and mortar store in Williamsburg, which is usually backward for most lifestyle shops and I love it. The story speaks to how well-loved and merchandised the store is. They have a lot of loyal customers, myself included. While you really can’t go wrong with their curated selection there are a few standouts, including this and this!

Organic Olivia

Olivia feels like a friend at this point. I follow her on Instagram and she provides so much great knowledge and insight into the wellness world. She is studying to be an herbalist, which has inspired much of her product line. Her bestseller and my favorite is Mane Magic, which helps with hair growth. I’ve used 2 bottles and have seen my hair take on a new life. For the right mom, this would be such a fun and indulgent gift! And for the expectant mother, I love this!

The Sill

An online plant company that delivers plants in chic, stylish planters? Sign me up. This is probably the most mainstream of my woman-owned small business round-up. And I am not sure if The Sill is still considered “small” with the way they have blown up in popularity in the past year or so, but I digress. I love the option of sending something other than flowers on Mother’s Day. It definitely takes the right person (not everyone is a plant person), but here are my two un-killable plant options: this and this.

Local Eclectic

This is a local (Chicago), woman-owned business that highlights up and coming woman jewelry designers. Basically a hole-in-one for a Mother’s Day gift. I love the range of designs and discovering new designers to keep my eye on. The best part? The price range is unbeatable, you can find something for under $50 that is well-made and unique! For mom, I love these and this sweetness.

Organic Bunny

Amanda has curated the most comprehensive round-up of truly clean beauty products. She is very discerning of ingredients, makes sure everything is vegan and animal friendly. In fact, she is the one who introduced me to my favorite concealer, featured in this post. Anyway, in addition to researching the best eco-friendly natural beauty products and accessories out there, she also runs a dog rescue, so Amanda really does walk the talk. Plus I feel great that my purchases help to support her charity as well. I love anything that this line makes and am intrigued by this. Both would be great for mom!

Coming Soon NYC

I’ve visited this shop. In fact the above picture is from their window display and it was one of my most liked pictures from 2018 (but who’s counting). This shop feels more like a museum, but has so many cute odds and ends for the quirky mom in your life. I am obsessed with this bowl and these.

Don’t forget about Etsy, Poshmark, and so much more!

I feel like I say this in every post, but this truly is just the tip of the iceberg when it comes to cool businesses that just so happen to be owned by a woman/women. I am always looking for new businesses to support and discover. Etsy is one of my favorite places to look for cute things like goat milk soap, beeswax candles, and unique mugs—all great mom gifts. And Poshmark is always a great way to find that unicorn clothing item or purse that mom has been lusting after for years.

I am floored by the talent that all women business owners and creators have, and I cannot wait to see the innovation and invention that evolves out of this current economic situation we all seem to find ourselves in.

Speaking of talent, here are a few easy DIYs that will not disappoint.

• Chia Seed Jam

• Matcha latte in bed

• ….a PB coffee….also in bed

• Homemade Cleansing Balm

• Floral Facial Steam

Happy Mother’s Day!

DIY Cleansing Balm

I have a confession: I love everything about skincare except for the whole washing your face at night thing. Don’t get me wrong—I know it’s good for me, my skin, my discipline, but there have been many a night where I just can’t bring myself to get out of bed and get er done. So this is my real confession: I have a stash of makeup removing wipes in my bedside table. And the rest, as they say, is history.

Now before you call the skincare police on me. Just know that I am actively trying to change this behavior. And I know: my first mistake is getting in bed WITH a dirty face. But we are taking baby steps here people.

This is my long-winded way of telling you that I have. most likely, changed this habit for the better after discovering cleansing balms. Instead of feeling like a second rate car wash every night, with a cleansing balm, I felt like I was getting a mini spa treatment with the warm muslin washcloth and gentle scent. My skin was finally feeling more adult too—it’s like that day when you finally switch to real supplements instead of Flinstone vitamins. You did it. You’re kind of an adult now.

My favorite cleansing balm has to be Beauty Counter’s, and while I am happy to pay a higher price for cleaner beauty, I was curious to see if I could make my own balm and how effective it would be.

What the heck is oil cleansing?

Cleansing balm uses the theory of like dissolves like. It’s a simple chemistry lesson, but most bacteria cells have a lipid (fat) exterior, which means when you apply a bunch of fat (oil/butters from cleansing balm) the lipid membrane begins to dissolve. By massaging the balm into your skin and then letting it sit for a minute and rinsing with a warm to hot muslin cloth you are wiping away the grime without stripping your skin every night with harsh surfactants.

The Recipe:

So without further ado, here is the DIY Cleansing Balm recipe I used, and to my wallet’s delight, not only was it effective, the recipe(s) I combined used a lot of ingredients I already had on hand!

What You’ll Need:

• 2 tbsp Shea Butter

• 1 tbsp coconut oil

• 1 tbsp cocoa butter

• 2 tbsp vitamin e oil

• 4 drops bergamot essential oil

• 4 drop geranium essential oil

• 2 glass jars for storage— you can save old jars or I like these.

• 1 heat safe glass jar (like a Ball jar), bowl or Pyrex

Combine the shea butter, coconut oil and cocoa butter in the heat safe jar. Use the jar as a double boiler and place into a small pan filled with 2 cups of water. Gently bring the water to boil with jar in water. Stir frequently to help melt the oil and butters.

Once fully melted, gently remove jar with a pot holder from the water and allow to cool for 5 minutes. Stir in vitamin E oil and essential oils.

Once everything is combined, pour the combination into 2 waiting jars. Allow to cool either at room temp or in the fridge. Depending on the season and the temp in your home, the cleansing balm may not harden all the way (coconut oil melts at 72 degrees). I like setting mine in the fridge just to make sure that it sets while fully mixed up.

That’s it! You did it!

FYI these measurements are pretty small—meaning that if you’re going to the trouble to make this and have a few extra jars. I’d double the recipe. That way you won’t have to make it every month!

Another note: this balm makes a great…wait for it…balm! You don’t have to always rinse it off. I put this on my chapped lips, cheeks—you name it.

Yet another note: I know I’ve said this before but ALWAYS check your skin’s reaction with essential oils before using them—especially on your face. Everyone is different! And on that final note please know that the essential oils I used are merely a suggestion, lavender, frankincense, clary sage are all amazing for your skin too. I wouldn’t recommend any warming oils like cinnamon or peppermint (technically a cooling oil), but I think you get what I’m saying.

Happy Cleansing!

Anxiety Society

Well, hi!

What a week we’ve had, huh? I am writing this under the assumption that someday a historian is going to find this blog post and include it in their studies of 2020’s, so expect BIG vocab words to impress them.

Kidding aside, truly, how is everyone doing? I am okay. I oscillate from being totally in my element staying at home (extreme introvert here) to being very scared as to what the world will look like post-covid.

I’ve seen a lot of posts popping up about immunity and the actions and supplements we can take to help boost our immune system. And I totally agree! In fact, I wrote a post on the subject (immune health, not covid immune health) that you can find here. And I stand by that info, specifically the talk about boosting your digestion. One of the most integral parts of your innate immune system (your first line of defense against an invader) is stomach acid! Plus, the more stomach acid you have, the more efficient your body is at digesting and absorbing the vitamins, minerals, and macros you ingest, giving your system even more resources to help boost cellular health.

What does immune health look like for me right now? Copious amounts of bone broth, apple cider vinegar or lemon water, daily walks, cold showers, and my immune supplements, specifically astragalus and liposomal vitamin C.

One note to make: with all newer illnesses there is a lack of information and research; there have been some speculations on whether elderberry helps or hurts when it comes, specifically, to a covid infected patient. I’ve read both sides and I am unsure as to where I stand, so I urge you to always reach out to your doctor before starting on ANY supplement!

So while the entire internet seems to be giving you all of the herbs and immune boosts, I would like to highlight another issue that is being brought to light by this epidemic: anxiety. And while it’s actually kind of weird if you haven’t felt at least a little anxious this week, I thought it would be nice to give a little toolkit of actionable ideas and practices to help manage this new normal with a bit of peace and happiness.

A very anxious GIF

Kendall’s Anxiety Toolkit also know as Operation Happiness!

(I understand that the end goal of most of these activities is not happiness per say, but the title brings me joy and that’s what counts right now!)

1. Rescue Remedy

   This is a homeopathic, floral essence that was specifically formulated for times of high-stress. I have the dropper and the pastilles ready to go whenever I know I could be stressed, aka when traveling, during a test, giving a big presentation—you get the idea. When you hold the essence under your tongue it gives your nervous system a second to reset, regroup and focus on the task at hand.

2. Magnesium Baths

   This is another nervous system reset, but in the form of a warm, luxurious bath. I love these flakes so much. They immediately calm my system when they’re added to a bath and have become a regular routine for me. Most of us are deficient in magnesium and our skin only absorbs what our body needs, so a magnesium bath is always a good idea. Double points for adding a few drops of lavender oil. Triple points if you watch a trashy romance while you’re in the bath.

3. Emotional Freedom Technique

   I was introduced to this practice a few years ago and was completely turned off. It was so foreign to me and a bit jarring. Lately, however, I’ve come full circle and have been relying on EFT for a multitude of things. I’ve linked a video that demonstrates the technique for anxiety and here is a general description of the process. I have seen such an improvement in my overall mental health when I regularly include a tapping practice. There are so many variations on YouTube; I’m sure you can find one to fit your needs.

4. 30 Minutes of House

   I stole this term from Farmhouse Vernacular, who if you don’t follow on Instagram, you should (if you like historical renovations and antiques). They are currently renovating their farmhouse and have a saying “30 minutes of house” where when they’re feeling overwhelmed or tired from the day, they set a timer for 30 minutes and try to tackle one project. Once the timer is up, they’re done. I think this is a great technique for anxiety. When' you’re feeling overwhelmed and out of control, set a timer and accomplish a small task. Clean your sock drawer, empty your spice rack, put away laundry, windex your mirrors. Anything. And when the timer goes off, you’re done. Even if you’re not. But you’ve already accomplished something because you just accomplished “30 minutes of house”! It’s truly a win-win. And NOTE! it doesn’t have to be 30 minutes! Maybe it’s 20 or 10! Accomplishing something will help ground you, no matter what the timeframe is.

5. Wim Hof Breathwork

   I am obsessed with Wim Hof, who is a person, but also a breathwork technique. I love when someone is super passionate and extremely genuine about it too—and that’s Wim! He is also known as ‘Yhe Iceman,’ because he utilizes his breathing techniques to calm the nervous system and withstand cold temperatures. All in all, a very fascinating technique and guy. But his breathing, like a lot of anxiety breathing techniques (what’s up, box breathing!) help you focus and come back down to earth when you’re having an anxious moment. If you haven’t already watched, I highly recommend the Wim Hof episode of The Goop Lab on Netflix.

6. Watching the sunrise

   First off, it’s free, second it gets you off to an accomplished (and early) start in the morning and third it helps reset your circadian rhythm to help you have a most restful sleep! When your eyes (& brain) see the sunrise it automatically begins a “countdown” in your brain to release melatonin twelve hours later, which is around when the sun usually sets. Melatonin is not only a hormone that makes you sleepy but is starting to be considered by the scientific world as an antioxidant. (You can read more about that here.) And when your cells are less stressed by free radicals, you can bet that they’ll work in your favor, which is always a good thing. And who doesn’t feel better after a good night sleep?

7. Binaural Beats music

   I recently discover binaural beats music and much like EFT there are hundreds of variations all over YouTube. This is a type of sound therapy that uses different frequencies to help activate and relax various parts of the brain including your subconscious. This type of music is very recognizable if you’ve ever gotten a massage or visited a kundalini yoga studio, but I have really been enjoying it as background music while I get shit done! (Currently listening to this while I write this blog post!)

8. Adult Coloring Books

   Yes, I said it. There is something so meditative and calming about coloring within the lines. I am a creative that rarely follows the rules, but when it comes to the intricate pages of an adult coloring book I follow along. And the good news is you don’t have to purchase a thing. A quick google search reveals hundreds of pages you can print for free, but I’ve linked a personal favorite above.

9. Acupressure Mat

   This is an ancient Chinese practices that is supposed to be a “less intense” bed of nails. It can be a bit jarring when you first step onto the mat or lay down, but it quickly becomes relaxing. The theory behind this practice is that it activates certain energy meridians within the body and also stimulates the body to release endorphins, or your body’s natural pain killer. This release gives you and your muscles a sense of calm and can help get you into a meditative state.

10. Self Care & Cooking

    There seems to be a lot of pressure on the internet to prove that you take exceptional care of yourself at all times. This suggestion is not that. It is simply giving you the space to make time for yourself. Self care can be as simple as using that expensive face mask you’ve been saving for a rainy day or experimenting in the kitchen with a new recipe. It does not have to be glamorous. As long as you’re content—it’s self care. I personally love treating myself to floral facial steam but I’ve also been known to categorize watching 90 Day Fiance as self care too!

Accomplishing a routine during this period is such an integral part of giving your nervous system and body a sense of normalcy. With that in mind, I created a quick download with a few ideas to keep your anxiety-busting routine robust and interesting.

My hope with this list is to give all of you some ideas and tools to help navigate the coming weeks. I know this is an unprecedented situation, but we’re all in this together!

DISCLAIMER This information is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.

I Have a Dirty Little Secret

And it’s technically not my hair. Over the past few years I have tried to clean up my beauty routine to limit the exposure to unnecessary chemicals, but the one product I couldn’t quit? Aerosol Dry Shampoo!!! I am in the “less is more” camp when it comes to washing your hair, which means there are times when you need to send for backup when the oils start to take over and that is where my love of dry shampoo began. And of course, I chose the kind of dry shampoo aerosol that was like blowing an air horn into your hair. To many attempts later to try and go without it, I decided to find a more natural alternative.

This is why I decided to DIY my dry shampoo after hearing so many success stories with arrowroot powder. Arrowroot is a starchy root extracted from a tropical plant, maranta arundinacea. The root looks similar to cassava and yucca, but arrowroot is a beast when it comes to thickening :) . The extraction process is simpler than the process for extracting cornstarch and the result (arrowroot powder/flour/starch (they’re all the same!) is naturally gluten and grain-free!

I typically use arrowroot to thicken sauces and soups, but now I use it to thicken my hair. Here is my easy, 2-minute dry shampoo recipe with an added bonus of the “Aveda” essential oil combination. I’ve been obsessed with Aveda’s scents since high school, but try to limit them since they are a bit greenwashed, i.e. the company (now owned by Estee Lauder) has replaced the essential oil scents with a synthetic fragrance to mimic the scent.

What you’ll need:

• 2 containers (I like these, however, I just found these powder “spray bottles,” which I may switch over to)

• 1/4 cup arrowroot powder

• Cacao Powder (the amount is up to you depending on your hair color, but for reference, I have dirty blond roots and I used 2 tbsp)

• Wisk

• small bowl

Essential Oil “Aveda” Blend:

• Orange EO

• Lavender EO

• Ylang Ylang EO

• Bergamot EO

• Peppermint EO

• Rosemary EO

  A note: ALWAYS make sure essential oils are okay with your skin—we’re all bio-individual! I made a small combo of these with a carrier oil (sesame oil) and tested on a patch of skin before adding to my dry shampoo. You also don’t have to use this combo—rosemary is excellent support for hair. You could totally just use one or two of these EOs.

Add the arrowroot and cacao to a small bowl and whisk to combine. Add one drop each of the desired essential oils. The above combination is the “Aveda” blend, so if that is desired, just one drop each of the listed oils! The oils do tend to clump since arrowroot is like a magnet for moisture and oil, so I like to add one oil at a time and whisk in between.

As noted about the cacao powder, it is up to you with the amount you’d like. You could also cut the arrowroot powder in half to 1/8 cup and do 1/8 cup of cacao to get an even mixture.

Spoon the powder into desired containers and be sure to add creative labels (see below).

To use the dry shampoo, I have donated one of my less used blush brushes as the applicator. Just dip the brush into the powder, knock off the excess and dab along the root line or desired area.

As I am a hair styling novice, I love to add dry shampoo at my dirty roots before bed and throw my air up into a bun. I wake up with voluminous, bouncy, non-toxic locks!

Five Clean Beauty Products I'm Loving Right Now...

It’s no secret that I love everything beauty related. And I don’t discriminate—a high price does not necessarily mean more effective, but I do have some hard and fast rules about what I put on my skin in terms of ingredients.

Parabens, Sodium Laurel Sulfate, rancid, hydrogenated oils are a few of my personal ‘no-no’s’ but I am always learning and open to reading the recent research on the subject. My point being is that wherever you are in this process—you’re doing great! One of my nonnegotiables is mascara. All of the natural formulas I have tried flake off after a few hours of wear and leave me with raccoon eyes. I am an avid fan of this brand and recently tried this brand after rave reviews. Both of these are defffffinitely not non-toxic, but you know what? That’s A-Okay with me for now.

Okay, enough about my beauty philosophy and onto the products.

Herbivore Phoenix Oil

This facial oil gives you an instant glow. It is a very light oil and absorbs almost immediately. The scent is very floral with neroli and rose, which adds to the luxury. The base of the oil is jojoba, rose hip and chia seed which are all non-comodegenic (aka won’t clog pores), but leaves a glowy barrier over your skin to lock in moisture. I use this under my tinted oil foundation (scroll down to see!). The CoQ10 in this facial oil is yet another anti-aging bonus with its free radical reducing abilities. This the sample size pictured above and it’s lasted me an entire month, so I am excited to see how long the full size will last!

Fitglow Concealer

I had year long battles with the RMS concealer before I realized it was them, not me. (No hate to RMS, that coconut oil based formula just wasn’t for me and my under eyes!). I had seen a few of my crunchier followings mention FitGlow, but wasn’t too excited to blow another $42 on a non-working coverage. This stuff is TACKY and I mean that in the actual physical sense. It goes on like a paste (thanks to the castor oil and beeswax) but blends beautifully when it is warmed on your skin. They also have added green tea extract for antioxidants and caffeine to help perk up your tired skin. The coverage lasted all day in 80% humidity. For reference, I wear the color C2, but they have a wide range of color options and I was able to find my correct color throught eh descriptions online. Organic Bunny has a guide on the shades here.

Cocokind Glow Essence

Ahhh, Cocokind, my affordable, effective go-to that is now available in most Targets and Whole Foods. This is also a woman owned business and just an all around great company (I am going to an event featuring their founder, Priscilla next week and I am EXCITED). Anyway, back to the goods: this is my favorite launch that CocoKind did in 2019. It’s like spritzing a refreshing chilled beverage on your skin (smells great too). It is an instant pick me up and great rehydrator when you’re traveling on a plane or post-hot yoga. I have also used their Vitamin C serum that is a companion to this and while I did like it, this toner will be the staple in my beauty cabinet.

Kosas Tinted Face Oil

Holy moly I may have just found the holy grail of light but effective coverage. This oil-based tinted foundation reminds me of the Primer Drops by Cocokind (may they rest in peace—I think I was their only fan). This foundation goes on smoothly and lightly. I use my fingers to apply because I don’t want my brush or beauty blender to absorb any of this precious oil. It does leave a hint of shine, but I like it and just buff it out with a powder in the places where it’s a bit much. All of the ingredients pass my approval—there is a bit of mica in the formula, but I am hoping it is responsibly sourced! I wear this on days when I want an even skintone but don’t want to be weighing my pores down with a bunch of heavy foundation.

W3LL People Liquid Eyeliner

As you can see this tube is, ummm, well worn? I am not an everyday eyeliner person, but like a nice cat eye for a special occasion. It takes a good 3-4 attempts (linked to my instagram highlights that also references my winged eyeliner troubles) to perfect the eye each time I try it out, and of course a lot of the product gets into my eye as a result. So, I decided it was probably best to use an eyeliner with less caustic ingredients because no one need cat-eye practicing induced cataracts. This eyeliner, while not perfect, can be coerced into greatness. It is a bit runny, but that’s what q-tips are for! And once it’s on, it’s ON. A Solid 8/10. Oh, I also love that it’s available at Target and Thrive Market!

And thats’s all I got! Leave a comment on this post on Instagram what your favorites beauty products are. I am hoping to make this a monthly feature, so I am always on the hunt for new wunderkind products.

Immunity Heroes

It’s officially sneezing season. Yay!

Just kidding!

Colds and the flu are never fun, but did you know getting sick once or twice a year is a sign of a well-functioning immune system? (Source) Weird, right? But think of it like a refresher course for your immune system, like a bootcamp for your white blood cells (among other cells), making sure they’re still in fighting shape.

As a Nutritional Therapy Practitioner, we are taught to always support digestion first, this focus applies readily to immune support as well, but most do not consider it. But I encourage you to! Especially since your digestive tract is your first line of defense against pathogens and invaders. By strengthening your defenses in the form of added nutrients and building up systemic reserves, you are creating an environment that can handle the added stress that cold and flu season can create on the body and giving them the best tools to fight. Specific digestive support may also help to remove certain stressors on the body, such as inflammation, freeing up your immune system to focus resources and immune cells on new invaders. In fact, your gut associated lymphoid tissue, or GALT, houses up to 70-80% of cells that make up your immune system. (Source).

Ummmm, cool, but what does ‘start with digestion mean’?

Begin with nutrient dense food! I make conscious effort to add in more foods that are rich in zinc, vitamin A, vitamin C, and vitamin D and omit overly inflammatory foods such as simple carbs (sugar/gluten), industrial seed oils, and conventional dairy at the start of cold and flu season.

Those nutrient rich foods include:

• oysters (zinc)

• sardines (vitamin A & D)

• mushrooms (vitamin D)

• eggs (vitamin D)

• organ meats (vitamin A & B, zinc)

• dark, leafy greens (vitamin A, B, & C)

BUT

Seeing as how you are what you absorb, if you’re not properly digesting these nourishing foods, then this support may be going to waste (pun intended). Thus, it could be wise to add in some supplemental digestive support.

So what does digestive support look like?

My first go-to supplements are bone broth and fermented foods. Bone broth is rich in minerals and amino acids, including the glycine and arginine. Not only do these nutrients help lower inflammation, they also help to connect the tight junctions in your gut. Chris Kresser has a great guide that goes into much more depth about the benefits of bone broth. I’ve also linked a simple bone broth recipe from Wellness Mama. It’s not as intimidating as it sounds!

Fermented foods such as kimchi, sauerkraut, and low-sugar kombucha all help to support your gut bacteria, which play an integral role both in nutrient absorption and immune function (remember GALT?!). Healthy flora stimulate immune epithelial cells. These microbes also help produce the short chain fatty acids needed to fuel the epithelial cells.

That’s cool, Kendall, but I want the goods. As in supplements.

In times of sickness, supplements are just that—a supplement (please nominate me for a pulitzer). What I am trying to inelegantly say is that they are a support system to what you are already doing, day to day, to build up your immune system.

Supplements shouldn’t be relied upon as a cure-all, because you can’t out supplement a bad diet.

Trust me, I’ve tried.

But enough with the chastising.

Here are the supplements I use to fight off or boost up my immune system in times of travel, stress, holidays, and when everyone around me is getting sick!

Fire Cider: as the label says, a tangy sweet shot that has a lot of anti-microbial ingredients that also support digestion. I take these packets with me when I travel so that I have optimal digestion and a bit of protection.

This shot is also surprisingly soothing on a sore throat and the horseradish clears sinuses like you won’t believe. I’ve linked the bottle version of this product, which is a pantry staple in my house. I’ve used this as a vinegary base for salad dressings in the past too. I’ve also added it to bone broth for a tangy flavor. As much as I love its immunity properties, Fire Cider is truly just a great kitchen tool as well!

Citrus! Such an under-appreciated immune booster. Packed with vitamin C and incredibly soothing with added to warm water, I try to use lemons or limes every single day to keep my skin glowing and immune system chugging along. Again, this is an excellent digestive support as well, so you really cannot go wrong.

There is a time and place where the humble lemon just won’t cut it for my immunity and that is when I turn to supplementing Liposomal Vitamin C. It is one of the most absorbable forms of vitamin C and really packs a punch internally (and a well kept secret in the beauty world). I’ve linked my favorite form of liposomal vit C, it comes in small packets that you can add to a shot of water and take—this is a great option for people who don’t like pills!

Unfortunately, I am going to have to be the messenger who tells you that oranges/orange juice does more harm than immune good. Since it’s a high sugar citrus, it is only adding to inflammation and feeding potential pathogens. Please don’t shoot me.

Elderberry Syrup, the current immune darling of the wellness world, and for good reason—it literally tastes like candy! As you can also see (and will continue to see in the continuing images) it can be a little messy. There are gummy elderberry products on the market, but I find they are loaded with unnecessary sugar (inflammation) and have low amounts of the actual active ingredients included (expensive pee).

I trust and use this brand of elderberry syrup. Elderberries have been used for centuries as an immune support, in fact, there is evidence it was used in Egyptian times! The berry itself is rich in flavinoids (powerful antioxidants) and has been shown to enhance cytokine production. Cytokines are proteins that act as immune system messengers. They are crucial to immune response. One thing to note—elderberry is an immune stimulator (as mentioned above), thus people with overactive immune systems or autoimmune should consult with their doctor before supplementing with this. (In fact, that goes for all of my supplement suggestions :) )

Speaking of immune stimulating herbs, astragalus is my go-to. My immune SAT Prep course, if you will. This herb is a staple in Traditional Chinese Medicine and has been used for centuries as an immune support.

Astragalus is the unsexy, just as useful cousin to elderberry. I take a formula with the added benefit of reishi mushroom because I am an immune overachiever. But in all seriousness, this root herb and mushroom combo help to keep your immune system alert and ready to fight. Some studies have shown that this herb increases white blood cell count. (Source). And has been used for centuries to help combat viral infections. I’ve also heard of the herb/herb extract being used in IVs in hospitals!

Bee Propolis: I discovered this product (and company) early last year, and I have to say I believe it was divine intervention. I was doing a lot of winter travel and was around a lot of sick people and this saved me! I did 4 sprays in the morning and then again right before or right after I was around a bunch of sneezy, coughing individuals who shall remain nameless.

Propolis is a by-product of honey and is used in the hive as an anti-microbial protection. It works similarly when ingested. Propolis has been found to be anti-microbial, anti-viral and anti-inflammatory; all wonderful things to hear when fighting off or preventing a cold. It, like elderberry, tastes like candy. I suggest this to all frequent travelers, public transit commuters and pill haters.

And for my final trick, I’ll pass along my best suggestion: germ fighting essential oils; I add a drop or two of this essential oil to my scarf and then whenever someone is hacking up a lung on my commute home, I throw this germ fighting scarf over my mouth and nose for added protection.

I can’t really take credit for that brilliant idea, since this essential oil is supposedly the concoction that was used by thieves during the black plague. You may have seen other brands calling it “Thieves’ Oil”, Legend has it they would add this blend of oil to their scarves and rob sick individuals without getting sick themselves. Talk about knocking someone when they’re already down. Science has backed this legend up by showing that these oils really do contain germ fighting capabilities.

It smells very festive for the holidays, so if you’re hosting a lot of people it might be a wise thing to diffuse. (I diffuse this whenever I feel something coming on). I also add it to my laundry post sickness to get all those germies out. I trust this company and I love that they make a kid safe version of this oil as well!

That, unfortunately, is only the tip of the iceberg when it comes to immunity and support. Some other ideas for supporting your immune system are getting adequate amounts of sleep, early AM sunshine, and moving your body to promote lymphatic movement. I am also a big fan of floral facial steams and massages (all of the time) but especially during cold and flu season.

Now if you’ll excuse me I’ve got some elderberry candy, err, I mean syrup to take.

DISCLAIMER
The information on this website is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.

The Weekly Dish: Pumpkin Spiced Humidity

Look at me!

Already missing self-imposed deadlines.

Was this past week a weird one for anyone else? I felt it. Haarrd. And there wasn’t anything too specific. I just felt like I came to a fight with a rubber chicken and my opponent arrived with a sledgehammer. So that’s where I’m at mentally , in case you’re wondering: making analogies about rubber chickens and sledgehammers.

Sunday

I said, what I thought was my final farewell to summer with this dish from Nigel Slater’s book The Kitchen Diaries, which I purchased at a resale shop for $.50. I’ve recently gotten really into buying second hand cookbooks, as they are A. much cheaper (see above) and B. have hidden gems like this dish. Plus, even if the recipes stink, I completely judge a book by its cover, so the cookbooks make great decor regardless.

Which reminds me of a company that will help you decorate with books. Like, you choose a decor vibe and they send you a curated lot of books? This should prove that honestly, if you dream it, anything can be a business.

Back to the food: as we all know, or at least should if you’ve been following me on Instagram for the past few months; I am obsessed with sardines. As in, I think you should try them. Being the curious little foodie that I am, I decided to branch out and try a recipe with the sardine’s cousin, the anchovy.

This recipe was a simple dish of oven roasted tomatoes (fresh from my parents’ garden, no less) with a dressing of white wine vinegar, lemon zest, basil and anchovy paste. While not revolutionary, it was very different from my usual suspects at dinner, thus I thoroughly enjoyed it, yet will probably stick to a good homemade Cesar dressing to enjoy my anchovies in.

Monday

Taking my constipation post to heart and getting some good bacteria in my system to jumpstart the week, I started my Monday with some grass-fed kefir. As you can see, I accidentally did a cinnamon challenge, as I had forgotten I had taken off the shaker lid of the aforementioned cinnamon. Whoops. Good thing cinnamon is a great blood sugar support.

Technically, I cooked this glorious curry on Sunday, as I remember watching the Emmys whilst chopping my veggies, I didn’t actually eat it until Monday night, so HA. (Literally no one is holding me accountable to being this accurate, I do not know where this is coming from). I finally got to try the new(er) Trader Joe’s bone broth. I probably should have tried it on its own before adding it to my curry, but I have to say, I’m pretty impressed. Definitely not jiggly, like homemade bone broth, but clean ingredients and affordable, so I say well done, TJs!

Green curry is a favorite of mine; here are my two wisdom pearls for a good curry: use this paste and add this can of goodness IN ADDITION to the can of coconut milk. You can thank me later.

I don’t remember Tuesday, so moving right along to

Wednesday

Where I officially fell in love with these wraps. I’ve tried them before, but kept avoiding them in the pantry. Well. NOT ANYMORE. They’re kind of like if a fruit leather and a crepe adopted a coconut and made a family? Surprisingly good with both savory and sweet options. They’re a little pricey, but cheaper on Thrive Market.

Thursday

I am surprised it took me this long to talk about coffee enemas on here. It’s a cheap joke in the comedy sphere, but I really do like to talk about them passionately. While I don’t recommend them for people suffering from constipation (as you usually become dependent on them to find relief), they can be a great addition to a wellness routine.

BUT WHY?

It’s definitely a weird and taboo subject, but the reason I like to do coffee enemas is for general detox. It’s cliche, but we live in a toxic world. I cannot always control the environment I am in, or the source of my food, so this is a great maintenance for me to keep those unwanted chemicals and additives moving along. I encourage you to do your own research on the subject! The Gerson Institute and Dr. Jess on Instagram are both great resources on the subject!

Friday/Saturday/Sunday

It was a slow(er) weekend, so I decided to do a mini-meal prep with the frozen salmon I had on hand. I love sheet pan meals for a multitude of reasons. I buy my salmon from the frozen section of Trader Joe’s. It’s supposedly wild caught and I am not investigating further, because I can’t handle anymore food lies. Adding their Chili Lime Seasoning was probably the smartest thing I did that weekend. That, and roasting those garlic bulbs as a condiment for leftovers. And I wonder why I’m single?

The Weekly Dish

Hi! I’m back!

I took a break from hashtag blogging because I felt a bit stuck. I genuinely feel like I haven’t hit my stride yet. And unlike on Instagram, where interaction is encouraged, blogging feels like you’re yelling into the great abyss without much return. (This also could be due to the fact that I haven’t exactly nailed down SEO).

Which brings me to a new series I am kicking off: The Weekly Dish, a series not only in place to keep me accountable but also to mimic some of the aspects of Instagram that I love. Namely the quickfire posting and the food pics that seem to be a general crowd-pleaser

Yet, I am also taking advantage of THIS platform and incorporating some non-Instagramy things like links and wild tangents that seem to be the epitome of the blogging culture (said with love <3).

Truly, though, this series is also here to inspire easy meal prep, highlight the simple ways you can add nutrient-dense food to your daily life and a few tips as to how to do it.

I am a creature of habit when it comes to meals, so you will likely be seeing repeats and meals in bowls (like, A LOT), but that’s what works for me and my hope is that this series inspires you to find what works for you!

Monday

I had a little extra time on Monday and limited groceries, so I decided to make Prana Thrive’s Keto Porridge, not because I’m keto, but because I had all the items on hand and I was curious—hemp heart porridge?! I did omit the almond flour from the recipe and added in a splash of molasses for a boost of B vitamins and iron. I also added coconut butter as a garnish, because when are good fats a bad idea?

Late Monday afternoon, my parents dropped off a piece of furniture that had been hidden away in their garage. I have been in desperate need of a dresser and this hidden treasure fit the bill (and my small space) perfectly! Any other Heywood Wakefield fans out there?

So, as a thank you, I treated them to a kombucha beer while we waited for one of my favorite Chicago/northside restaurants to open, The Warbler. You can find the kombucha beer across the street at The Grafton.

After many back and forths, we decided that the raspberry flavor was slightly better than the peach.

Tuesday

Coconut butter and I had a big week seeing as the following evening I added it to my roasted carrots and my life was forever changed for the better….

Look at that beaut. It tasted like candy and yet I loved that I was getting good fiber and fat. I have heard Ben Greenfield wax poetic about the joy that is putting coconut butter onto roasted veggies, but I thought he was exaggerating. He most certainly was not.

It really is the simple things in life, isn’t it?

To make your own bowl of carrot-y goodness just chop up a whole bag of carrots (rainbow carrots are a personal fave), coat with melted coconut oil or ghee and roast at 350 degrees until tender (I think mine were in there for about 40 mins?). While still hot from the oven transfer a serving to a bowl and add a dollop of coconut butter (my favorite brand) and a healthy dusting of cinnamon. Stir to combine and enjoy. You can leave a thank you note in the comments below.

Tuesday

In my opinion, meatballs are the easiest meal prep there is. I cobbled together some turkey meatballs for the week and seeing as I am considered an Individualist on the Enneagram scale, I did not use any one recipe, but this looks like a good one!

As my side for the week I chose broccoli. I had been avoiding broccoli in the produce aisle for quite some time. Not because I didn’t love it (I made a paper mache broccoli in my college art class #liberalartseducation) but because I hated the mess I made whenever I tried to dismantle the florets from the stalk.

Enter frozen broccoli florets.

These frozen bags are such a cleanliness game-changer and equally as affordable as the fresh stuff. I dump the whole bag into a glass container with grass-fed butter and herbed sea salt, and roast until tender. One thing to note: frozen broccoli will always be a bit mushier than fresh, so if you’re a texture person this might not be your mealtime hack.

Wednesday

Wednesday night I hosted my monthly book club and was pleased to find this organic (!!!) wine at Trader Joe’s. It was okay and worth serving for the name alone.

Look at the Papyrus font….also just noticed that the “A” was slightly smaller to make it “Well Red” SMH

I liked this bottle (also organic!!!) a bit more. Never thought I’d be a red blend drinker, but Organic wine is important to me.

Yes, I had to take both of these out of the recycling because I forgot to snap a pic…
I usually like buying bio-dynamic, organic wines from Thrive Market. I trust their sommelier and vetting process.

Thursday

Out of meatballs, groceries, and ideas, I found a sad zucchini in the back of my fridge and spiralized (the OXO spiralizer is my hero) said sad zucchini to make an equally sad-looking (but very tasty!) stir fry. I sauteed the noodles in ghee and added coconut aminos at the last second. From there I added Everything but the Bagel seasoning, pumpkin seeds and topped it with an unpictured fried egg. Side note: Trader Joe’s now carries pastured eggs and, so far, I’ve really liked their quality!

I got a kick out of this because I thought it looked like a yin yang sign….

I always fry my eggs in avocado oil or grass-fed ghee (my absolute favorite ghee). I am proof that if you force yourself to keep trying food that you do not necessarily enjoy it will grow on you. I used to hate fried eggs with a passion, but now I have them at least once a week. They’re too convenient and easy to make.

Saturday

I’ll leave you with this, my current tablescape. Cheap flowers that are already dying from Trader Joe’s and a garlic bulb bunch from my parent’s garden in Wisconsin.

As I said: it truly is the simple things that bring joy.

#Adrenalbrag

I want to start a new hashtag: #adrenalbrag. It’s like #humblebrag, but instead of a material brag, this hashtag will deal with all things related to the seemingly endless amount of glorifying the burnout of our lovely HPA (hypothalamus, pituitary, adrenal) Axis.

An adrenal brag is simple to spot; it has the element of a compliment paired with a exuberant declaration of exhaustion.

Here are two examples:

“Wow, you get 8 hours of sleep?! You must feel so refreshed—I only get 4 hours of sleep per week!” or “It must be so nice eating three square meals a day; I work 90 hours a week and have an all smoothie diet, because I can’t waste the time to sit down and eat a meal.”

Basically, it’s a backwards brag about how overworked and tired you are.

Here’s my #adrenalbrag; for years I thrived on 3 venti coffees a day, 8pm hot yoga classes followed by carb heavy fueling sessions—and my body could keep up with the demand, in fact, I relished the rush of it all.

But, as it turns out that “rush” was my body entering a severe flight or fight with a blood sugar crash and delivering an emergency dose of cortisol to my system to revive it. And that’s great—that’s what cortisol is there to do, but only in times of pure emergency, not every day at 3:30pm.

Also of note is that cortisol is addicting…so…… yeah……..not my greatest health escapade.

Okay, that’s cool, Kendall but WTF are we supposed to do about it?

There are a multitude of supplements on the market that go into great depth about how they help the HPA axis (and a lot do help!), but my philosophy is: if the wrong food choices can get me into this mess, the right choices can get me out of it, which is how I came across Zesty Ginger’s Adrenal Cocktail.

With a balanced ratio of carbs, protein and fat, this cocktail will give your liver the glucose (sugar) it needs to regenerate all while keeping your blood sugar stable with the protein and fat present. The salt that is added to the drink delivers minerals that can be used in a multitude of functions to maintain energy levels and nourish your adrenal glands. I drink this when I feel my first energy slump in the morning and then again sometimes in the afternoon if I need another boost.

And, to take it step further and make this cocktail a bit more portable I created the Adrenal Cocktail Gelly.

This adrenal gellie has approximately the same ratio of carb/fat/protein, but is a fun diversion from the original drink!

Adrenal Gellies

16 oz fresh squeezed organic orange juice

1 1/4 cup coconut cream

4 tbsp beef gelatin

Celtic sea salt for garnish

1. Add coconut cream to a medium sized saucepan and gently heat.

2. Once coconut cream has thinned and looks heated, (not boiling!), gently stir in gelatin one tablespoon at a time with a whisk.

3. After all gelatin has been added, keep gently stirring and allow to cool for a few minutes. Then, add in orange juice. (I like to add the most heat to the coconut cream, since it has already been pasteurized and try to keep as many of the fresh enzymes and nutrients from the OJ intact by adding it to less heat)

4. Once combined, pour into candy molds or casserole try of choice and allow to set in the refrigerator.

5. Garnish with copious amounts of Celtic sea salt and enjoy!

Makes approximately 4 servings. Store in refrigerator.

So there you have it! A simple recipe that might help keep your energy levels at an even keel and keep you from reaching for that afternoon coffee. This would also be a great addition to a stressed out kid’s lunch or afternoon snack. And even if you don’t have fatigue—it’s just a great snack in general.

DISCLAIMER
The information on this website is intended as educational advice only and should not be used in place of a medical provider to diagnose or treat any illness.

Nama-Stay Away Germs

Confessions of an Ugly Sweater

I am sure this will not be the first instance of me bringing up the fact that I am a sweater. No, not the wooly kind.

I sweat a great deal and it’s not something I am particularly fond of, but something I am working through and, of course, bio-hacking my way to find a better sweat/life balance. Ha.

But that’s a digression from where I wanted this blog post to go.

Part of my propensity to perspire is due to the learned detox my body gets whenever I go to hot yoga. It’s like my sweat glands have a muscle memory, because the moment I walk into that yoga studio, my pores immediately begin to dump every ounce of bodily moisture possible.

Needless to say, my yoga mat is a disaster by the end of a 60 minute class. Thus, I regularly need to make sure it’s mold and germ free, so I’ve developed a few hacks and ideas to keep my mat sparkling clean.

Spray Bottle; Essential Oil; Witch Hazel

Meet Matt, My Yoga Mat

I have a Lululemon Yoga Mat and have used it consistently for about 7 years now. I love it. It’s not the most non-toxic option, but it is better than some. Lululemon advises against most of the tips I have listed below, so employ at your own caution. I will point out that I’ve been doing all of these for quite some time and my 7-year-old mat is no worse for wear.

• Air dry in sunlight whenever possible. I live in a four floor walk up without a balcony, but I still manage to get my mat to the park and into some sunshine now and again. Sunlight is such a great antiseptic, especially for mold and mildew, plus I swear my mat smells “fresher” after a tanning session outside.

• Rinse off with your mat! I grab my mat and bring it into the shower with me. I try not to get too much soap on it and usually time my shower companionship for a day when I know I won’t be using my mat the next day (takes a bit for it to completely dry out). Once done, I hang the mat over my shower curtain and go about my day. (the 5mm mat from lulu is a bit heavy, especially waterlogged, so make sure your curtain rod can handle the extra weight!)

• Roll it out! Whenever I know I am going to be out of town for an extended period of time, I roll out my mat and let it get some much needed airflow. This probably will only work if you live alone or in space that can accommodate a large 6 ft mat sprawled out across the floor, but hey! worth a shot!

• And finally, the lazy girls guide to a clean mat: non-toxic mat spray. I’ve tried a few variations, but this is the combination I like and use the most. It smells great and is very effective. I have not seen any issues with the integrity of my mat’s surface with this spray and it does not make the mat slippery after use (this is a big breakthrough, IMO). Keep scrolling for the easy recipe!

Nama-Stay Away Germs Mat Spray

This can also be used as a multi-purpose spray! I use Uncle Harry’s Anti-Germ essential oil but you can make your own blend of disinfectant EOs. A few of my other favorite combos are: Peppermint + Tea Tree, Rosemary + Lavender, and Grapefruit + Lemon!

What you’ll need:

• wide mouth mason jar

• spray bottle head (You can also buy these all in one glass jars with spray head. I wouldn’t recommend storing this spray in plastic bottles)

• witch hazel

• filtered water

• essential oil blend of choice (I use this)

Mix all liquids in mason jar and attached lid. Remember to shake gently before use and store in a cool, dark place since essential oils do best in amber, low light glass and your mason jar is not very protective! I use this on my mat after I’ve wiped it down with a clean, wet cloth and then spray with this and let it dry. I’ve also used this spray in my kitchen when I’ve run out of my Branch Basics spray! The peppermint and tea tree combo is a refreshing favorite of mine and helps keep spiders aways. I love when things are multipurpose!