food for (our) thought(s)

The darker winter months and shorter days can bring along some doom and gloom.  I've recently written a paper analyzing two different diets, the Specific Carbohydrate Diet ("SCD") and veganism, in terms of how each diet may prevent or contribute to depression.  I had a lot of fun with this paper and learned a ton.  Warning: it's pretty much a copy and paste of my paper, so it is lengthy!  But I promise it has some awesome information. Buckle in...

Many of us don’t realize that what we eat can greatly affect our mood, and that we can help prevent depression with our diet.  Studies have shown that single sugar carbohydrates, Omega 3 fatty acids, vitamins B-12, B-6 and folate, and vitamin D may help to prevent depression and potentially assist the body’s response to antidepressant medication, while sugar and refined carbohydrates may contribute to depression.

Depression: causes and effects and how our diets might be contributing

According to the Canadian Mental Health Association (“CMHA”), approximately eight percent of adults will experience major depression at some time in their lives, caused by various factors including genetics, biology, personality, and environment.  The CMHA describes depression as “experiencing feelings of severe despair over an extended period of time”.  An individual experiencing depression is likely to suffer both short-term and long-term effects in their emotional and physical lives, as well as in their relationships and work.  Common symptoms are loss of interest and lack of pleasure in activities that were once pleasurable, social withdrawal, ongoing feelings of sadness and hopelessness, changes in appetite and unexplained changes in weight, lack of energy, decreased focus and concentration and complaints of unexplained physical illness.  The brain is the main organ affected by depression; however, some evidence shows a relationship between depression and an increase in heart disease and other cardiac problems.

The mainstream treatments of depression (depending on the severity) can include medication, cognitive behavioural psychotherapy, psychiatry and/or counseling.  However, there are some in the medical field who believe that we can treat depression by treating our gut and bowel.  For example, Dr. BernardJensen has long believed that the health of the mind is directly related to the health of our bowels.  He believes an unhealthy diet and overuse of prescription medications has led to bowel toxicity, which he links directly to numerous health disorders, including depression.  An online article by Dr.Mercola published in 2011 refers to the gut as the “second brain” and suggests that gastrointestinal inflammation due to unhealthy microflora in the intestine plays a role in the development of depression.  Similarly, a more recent article from the American Scientific Mind published online in October 2013 discusses how gut bacteria may exacerbate depression when intestine walls are compromised, allowing toxic substances to flow into the bloodstream. 

Others are of the opinion that there are specific foods we can eat that provide essential nutrients which may assist in preventing depression.  In that light, it makes sense that the changes in the qualities of our diet over time may be contributing to the health of our minds.  A study published in 2006 by the United Kingdom’s Mental Health Foundation called “Feeding Minds” suggests the increase in consumption of sugars, and saturated and trans fats, as well as foods containing pesticides and additives, can prevent the brain from functioning properly.  There are also some who argue that vitamin deficiencies are linked to depression, and that the addition of vitamins B-6, B12 and folate, vitamin D and Omega 3 fatty acids may help prevent depression, as well as assist the body in its response to antidepressant medication.  An online article put out by The Mayo Clinic in 2011 suggests that low levels of vitamins B-12 (as well as B6 and folate) may be linked to depression.  A study in The American Journal of Psychiatry published in 2012 found that patients with depressive disorders responded better to antidepressant medication with the addition of folate.  A possible explanation for this is that folate is essential to the brain for making compounds and neurotransmitters to carry messages.  The American Journal ofPsychiatry published research in 2011 that found that depression improved when individuals were given Omega 3 fatty acids, which specifically help to build the mood regulating neurotransmitter, serotonin.  Finally, a large study by researchers at the Universityof Texas Southwestern Medical Center found that low levels of vitamin D have also been linked to depression. 

Based on these studies, it seems beneficial to consume foods that are good sources of vitamins B-12 and D, folate, and Omega 3 fatty acids, in order to prevent depression.  Such sources of vitamin B-12 include fish, meat, poultry and eggs.  Foods that contain a good source of folate are all types of beans, spinach, avocado, and eggs.  Good sources of Omega 3 fatty acids are found in fish oil and flax seeds.  Salmon is a great source of vitamin D, as well as fortified cereals. 

In terms of foods that may contribute to or exacerbate depression, research has shown that diets high in sugar and refined carbohydrates can negatively affect our mood.  It makes perfect sense: sugar floods our systems with an excess amount of glucose rather than the steady stream that our brains rely on, causing the body to struggle and use valuable nutrients (like vitamin B) to take the glucose up and convert it into energy.  In contrast, complex carbohydrates help our bodies to release serotonin.  Needless to say, the commonality in all of the available research is that what we put in our mouths has the potential to affect our mood. 

Specific Carbohydrate Diet (“SCD”)

According to Elaine Gottschal, author of “Breaking the Vicious Cycle”, the main principle of the SCD is that an overgrowth or imbalance in our microbial intestinal flora may contribute to various diseases, including Irritable Bowel Syndrome and Celiac Disease.  By changing the nutrients we consume, we can bring the intestinal flora back into balance, thereby improving digestion and absorption.  Carbohydrates largely affect the type and number of intestinal flora.  When carbohydrates are not fully digested and absorbed, they remain in our gut and essentially feed the microbes we host through a process called fermentation, which then leads to an overgrowth of bacteria.  Some of the byproducts of fermentation include methane, lactic acid and toxins, all of which inhibit digestion and absorption of micro and macronutrients (which interestingly may lead to a vitamin B-12 and folic acid deficiency and impair development of the microvilli), as well as irritate and damage our gut.  Digestion and absorption are further inhibited by the bacteria in the small intestine destroying the surface enzymes and the fermentation process damaging the mucosal layer, thus provoking the small intestine to produce an abnormally thick barrier of protective mucus.

The SCD relies on selected monosaccharide carbohydrates that require a minimal digestive process and that leave nothing to be digested by microbes, preventing an overgrowth of bacteria in the intestine.  As the microbial population decreases due to their lack of food, so do the harmful byproducts, thus improving digestion and absorption.  Properly fermented and homemade yoghurt is encouraged in order to repopulate and rebalance the gut with healthy intestinal flora.  Complex carbohydrates and the starches in all grains, corn and potatoes are to be strictly avoided.  Dried beans, lentils and split peas are added to the diet after three months; however, they must be soaked for 10-12 hours prior to cooking and the water discarded.  In sum, the diet’s foundation is in the food that early man ate before agriculture began, namely: meat, fish, eggs, vegetables, nuts, and low-sugar fruits.  Some natural cheeses are also allowed.

Veganism

Theprinciples of veganism, an extension of vegetarianism, are grounded in living a cruelty-free lifestyle.  Vegans avoid animal products including dairy and eggs, and many also avoid further, leather, wool, down, and cosmetics or chemical products that have been tested on animals.  An individual following a vegan diet is likely to consume vegetable-based proteins such as tofu or tempeh, as well as nuts, seeds, legumes, and of course fruits and vegetables. 

Established in 1944, veganism traces back to ancient Indian and Mediterranean societies.  Over the years, veganism has gained significant popularity among societies, both in its ethical support for animals and the environment, and as well for the health effects.  It is now common to see vegan options on restaurant menus, and there are many companies making convenient (and processed) vegan foods.  In January 2005, author and Professor T. Colin Campbell and his son and physician, Thomas M. Campbell, published a book called “The China Study”.  The book examines the relationship between consumption of animal products (including dairy) and chronic illnesses and concludes that those who eat a whole-foods, plant-based, vegan diet and who also reduce their intake of processed foods and refined carbohydrates, will escape or reverse such illnesses including coronary heart disease and cancer. 

Besides the popular argument and criticism that vegans are likely to be deficient in protein given that they do not eat animal products, another argument suggests that vegans may be deficient in the essential nutrient, vitamin B-12.  Interestingly, “The China Study” recommends taking a small vitamin B-12 supplement on occasion, particularly if you have not eaten animal products in over three years.  Similarly, it suggests a vitamin D supplement during the winter months if sun exposure is not possible.  It is worth noting, however, that there are mixed opinions about whether or not supplementation is in fact necessary.

Analysis & Recommendation

Given that we rely largely on our diets to provide us with the necessary micro and macronutrients, the argument that our diet plays an important role in the connection between nutrition and mental health is quite persuasive.  Not to mention, a healthy diet will help to optimize the chemical processes in the body of individuals taking medication to treat the depression, as well as potentially help with side effects. 

Based on the information outlined above, and given that I think the argument that the health of our gut contributes to depression is compelling, I would recommend the SCD as a stronger choice for someone who is suffering from depression.  There are strong arguments that support the idea that consumption of refined sugars and carbohydrates affect our mood and therefore contribute to depression.  The benefits of the SCD diet are that it encourages consumption of carbohydrates that help to balance the flora in the intestines, as well as discourages the growth of unfriendly bacteria.  As the gut becomes more balanced, digestion and absorption improves, greatening the body’s ability to benefit from vitamins such as B-12, folate, vitamin D and Omega 3 fatty acids.  Because the diet prohibits refined carbohydrates, there is also no chance for our brains to experience the negative effects that these foods have on our moods.  The only drawback I see to this diet is that it is heavily restrictive and may be difficult to maintain long term. 

While there is little evidence that suggests that vitamin B-12 and folate will reduce the symptoms of depression, there is evidence that not getting enough of these vitamins in your diet can lead to depression.  If I were to support this argument (I’m not saying that I do), and agree that vegans may suffer deficiencies in these vitamins, it seems like a weaker choice for someone who is predisposed to depression, or has suffered with depression in the past.  More than vitamin deficiencies, I think the bigger issue is that unless you are specifically following a whole foods vegan diet, you are not restricted from eating sugar or refined carbohydrates, making you susceptible to the mood peaks and valleys that glucose creates.

Conclusion

Over time, we've evolved from eating what is available off the land, to agricultural diets and convenient and processed foods.  Whether we are consuming animal products or not, it seems that a contributing culprit to mood disorders is the sugar found in refined carbohydrates.  A good choice would be to return to the way we ate before the time of convenience, focusing on whole foods and avoiding the processed ones, until we bring our bodies back into balance and begin to digest and absorb nutrients in a more beneficial way.  At that point, we might ease up on the restrictions, yet continue to make better choices of foods to put in to our “second brain”.

If you're interested in the SCD, I've included a three-day meal plan at the end, inspired by an amazing blog called Gluten Free, SCD and Veggie (thanks for the tip, Di!)  You can find the recipes for the menus in the meal plan on the blog.

stay happy,

xo

Day	Meal	Menu/Ingredients
1	Pre-breakfast	Warm water and organic lemon, weak tea or coffee
	Breakfast	Homemade fermented yoghurt “parfait” (raspberries, unsweetened coconut, pumpkin seeds)
	Snack	apple cardamom muffins (almond flour, eggs, honey)
	Lunch	onion soup (onions, carrots, celery, garlic, olive oil), garnished with parsley, grain free rosemary garlic roll (almond flour, rosemary, garlic, olive oil, honey, salt and pepper)
	Dinner	winter vegetable casserole (butternut squash, carrots, leek, celery, black beans, onion) garnished with fresh spinach and flaked organic almonds, piece of fresh halibut
2	Pre-breakfast	Warm water and organic lemon, weak tea or coffee
	Breakfast	Toasted fruit and nut bread with almond butter (almond flour, dried berries, walnuts, sunflower and pumpkin seeds, eggs), small cup of fermented yoghurt
	Snack	apple cardamom muffins
	Lunch	Mixed bean salad (black beans, kidney beans, navy beans, red chili, red pepper) garnished with cilantro and lemon and olive oil dressing
	Dinner	Zucchini “pasta” (green and yellow zucchini, shallots, sundried tomatoes, garlic, basil) piece of fresh wild salmon
	Dessert	Ginger and lemon tart (gluten free ginger snaps, coconut oil, cashews, honey, almond milk, lemons)
3	Pre-breakfast	Warm water and organic lemon, weak tea or coffee
	Breakfast	poached egg, avocado mash, on grain free rosemary garlic roll
	Snack	Toasted fruit and nut bread with almond butter
	Lunch	walnut lentil burger lettuce wraps, (walnuts, onion, lentils, cumin, cilantro, garlic) with fermented yoghurt raita (grated carrot, sliced cucumber, red onion, tomato, fresh mint, paprika)
	Dinner	fresh, organic, free-range, hormone-free chicken breast, zucchini and pea salad (green zucchini, fresh peas, olive oil, chili pepper, salt and pepper)

my maiden voyage at the Float House...

A handful of people have asked me about my experience with floating at the Float House, so I thought I’d do a post about it and share my experience. I've been twice now, my third session is booked, and can say with complete confidence that I'm 150% addicted and secretly-not-so-secretly wish I could go every day.

Let me start by saying, I am extremely claustrophobic.  Even being in a packed elevator gets my heart rate going.  So, the thought of willingly being sealed inside a sensory-deprivation chamber slightly larger than a coffin in a foot of water?  Ya, my heart raced at the thought of it and made me cringe and shudder a bit and utter the words “Yup, that’s an edge.” And, I’ve learned that meeting ourselves on our edge can be extremely transforming.  So, I booked a float for my birthday, this past December 24.  As I watched the date in my calendar approach (appropriately highlighted in red), I found myself, rather than getting anxious or nervous, getting really excited and curious.  In yoga that morning, the perfectly timed offering from the teacher was to invite ourselves to ‘receive without agenda’.  My interpretation of the offering was to receive experiences, words, actions, without any tapes playing in the background.  You know the ones...the storytellers; the self-judgment; or perhaps the judgment of others.

So I get to the Float House later that morning, and we go through the orientation.  I’d be lying if I didn’t say my heart was starting to race a little bit now, but I was actually most nervous about having to wear ear plugs – I’ve never worn them!  Ever!  Instantly, a flashback to my childhood, and my Dad's voice: "Never put anything in your ear other than your elbow!"  Would I put them in right? Would they stay in?  What if they popped out?  What if I got Epsom salts in my ear canal?  What if what if what if. 

Stop. Receive. 

I quickly showered off, jammed the ear plugs in, and climbed right into that tank and shut the door.  I lay back.  And ya, wow, panic set in.  I called on my breath.  I called on the offering from yoga.  And nothing was bringing my heart rate down.  So, I clambered to the front of the tank (ever so UN-gracefully, I might add) and opened the door and instantly felt relieved.  I wedged the piece of styrofoam that you see in the picture in the door to let some light in (which I later learned is actually meant to be a neck pillow, potay-to potah-to), and lay back again.  And, I noticed I didn’t criticize or judge myself for ‘not being able to do it’.  I accepted that I was nervous and afraid, and that was perfectly okay.   I didn’t fight myself.  I didn’t push myself.  I just let myself be.  I’m not exactly sure how long it was before I felt safe enough to shut the door again completely, but it wasn’t too long.  I spent the remainder of the time in total and complete blissed out, relaxed, fear-free, quiet darkness.  It was the most incredible physical experience I’ve had.  

While it's not zero gravity, floating has been compared to floating in space.  Since I’ve never floated in space, I can’t say for sure.  But what I can say is that because the water is body temperature, you lose all awareness of the fact that you are even floating in water.  The magnesium in the 800lbs of Epsom salts acts like a tranquilizer on the body.  Within 10 minutes it seriously felt like a major effort to move any part of my body.

During my first float, I experienced the body's automatic response when in water to 'stay afloat'.  I found myself 'trying' to float.  As I relaxed more and more, I let go of the effort.  That was pretty cool.  On my second float, I experienced being totally aware of my own heartbeat, so much that the water was actually vibrating/pulsing with each beat.  When else in life do we ever get to experience this?  Pretty rad.

Why do it?  This was a question I answered every single I told someone I was planning to do it.  "You're doing what?! Why? Can't you just have a bath?"  Do it because it is the ultimate way to relax your sympathetic nervous system (your 'fight or flight' response) and activates your parasympathetic nervous system (your resting state).  According to the Float House's "Why Float" page, there are many benefits for the mind and body, including pain management, increased immune function, meditative benefits, and stress relief.  Sessions are booked for 90 minutes, and you know to get out when soft music comes on in the tank.  You are also free to get out at any time.

Being someone who struggles to stay in the bath longer than 15 minutes, I know that 60-90 minutes sounds like an eternity.  It's a totally different experience when we have absolutely nothing to distract ourselves with and have nowhere else to be other than in that tank.  Is it tough to quiet your mind?  Yes.  Do you get antsy at some points?  Yes.  Does this mean you're "not doing it right"?  No.  It means you're human.  

If you're thinking of going, and you're nervous or scared, it's okay.  Think about meeting yourself on that edge, and giving yourself the opportunity to let go and experience being okay with it all.  You will not regret it.  I mean, if Homer and Lisa can do it...

Have more questions?  The lovely Shivani Wells is an ambassador for the Float House, and I know she'd be happy to talk to you about it.

go ahead, float your boat,
xo

I like my parabens where I can see them… on my plate!

Hi friends!  As promised, a follow up to my post a couple of weeks ago on the chemical ingredient, fragrance, here's what I learned about another member of the dirty dozen: parabens (butylparaben, specifically).  Most of my references came from the David Suzuki Foundation, as well as EWG's Skin Deep Database, Good Guide, and as a few abstracts or research reports published on PubMed. 

Butylparaben is a class of parabens commonly used in water-based formulas in shampoos, conditioners and lotions.  Parabens are found in 75 to 90 percent (typically at low levels) of cosmetics, making them the most widely used cosmetic preservative.  Synthetic parabens are absorbed by the body and have been found to interfere with hormone function, and accumulate in breast cancer tissue.  The concern over parabens has been and continues to be widely debated.  There is little information available on any hazardous effects of parabens on the environment.  While the European Union treats these synthetic compounds as cause for concern, there are currently no restrictions on parabens in Canada.

According to the David Suzuki Foundation, low levels of parabens occur naturally in certain foods, including barley, strawberries, currents, vanilla, carrots, and onions, and are metabolized when eaten, making them less likely to affect estrogen levels.  In contrast, when the synthetic petrochemical preparation used in cosmetics is applied to the skin, it is easily absorbed by the body, circumventing the metabolic process and entering the blood stream and organs intact.  

Some studies have shown that parabens can imitate estrogen and may also interfere with male reproductive functions.  Parabens are also suspected to interfere with the enzyme found in the skin that flushes estrogen from the body, resulting in elevated levels of estrogen.  This bodes well for the argument that parabens are absorbed into the body enough to be a concern.  Parabens have also been detected in breast cancer tissues, inferring a possible association between parabens in cosmetics and cancer. 

Based on the evidence that parabens interfere with hormone function, the European Commission on Endocrine Disruption has prioritized them as a Category 1 substance.  While international regulations on parabens are strong, there are no restrictions on the use of parabens in cosmetics in Canada.  The David Suzuki Foundation suggests that more research is needed regarding levels of parabens in people.  Human exposure has been indicated in studies conducted by the US Centers for Disease Control and Prevention, which found four different parabens in urine samples. 

EWG rates the overall hazard of butylparaben slightly above moderate (7 out of 10), with a high concern for endocrine disruption.  It gives a slightly below moderate rating for allergies and immunotoxicity and developmental and reproductive toxicity, and an in between low and no rating for cancer.  Good Guide rates butylparaben of high regulatory concern given that it meets the criteria used to identify “Substance of Very High Concern” in the European Union’s REACH program and is being prioritized for replacement by safer alternatives. 

There does not seem to be a lot of available information on the effects of parabens on the environment.  I was able to find two studies conducted in 2007 by the University of Tokushima in Japan: one acutely testing the removal efficiency of butylparaben (and benzylparaben) from a wastewater treatment plant and one on the persistence of paraben compounds in aquatic environments.  The results from the study on the efficiency of waste removal suggested the necessity of further study such as “more detailed large-scale monitoring and chronic toxicity tests.”  The second test conducted river water biodegradation tests and found that butylparaben (and benzylparaben) were relatively biodegradable; however, the level of degradability was dependent on the site and time in which the sample was taken.  Experiments were also conducted to determine the absorption levels in river sediments and a soil sample.  The concentration level of butylparaben was similar to that of natural estrogen.   

Even though the research, albeit limited, indicates that butylparaben is relatively biodegradable and its absorption levels are similar to that of natural estrogen, it is my opinion that care should be taken in both the manufacturing and disposal of the compound to protect the degradation of waterways and to prevent an increase in concentration levels of estrogen.  Given the potential for these environmental effects, as well as the health concerns described above, I believe that best efforts should be made to avoid this ingredient.

Finding products that do not contain parabens has been easier than I anticipated.  Thankfully, concern has been growing over the years about manufacturer’s use of toxic chemicals, resulting in an increased amount of studies and forcing many companies to find alternatives in order to make their products safer.  Many companies now boast ‘paraben free’ products, no doubt improving their marketability to concerned consumers.  Aveda is one such company who has recently stopped manufacturing products with parabens. However, as I said in my last post, it's important to stay critical: their products still contain other toxic ingredients, nor can we be sure that the 'alternatives' to parabens are safe, if they've not been tested.  

It is ultimately up to us, the individual consumer, to decide; we are lucky enough to live in a first world country where we have access to so much information and are able to exercise our right to choose.  It’s a right we ought not to take for granted. And, if we’re not ready to give up a beloved product, we can consider making a change elsewhere in our house to offset that product.  For example, I don’t feel ready to give up my Aveda products yet; so, we’ve recently started changing some of our household cleaning products.  This feels easier for me, probably because I feel less of an attachment to cleaning products, than I do to my hygiene products.  Making adjustments that we are excited about are far more likely to result in lasting changes.

stay edu-ma-cated,

xo

Don’t believe everything you smell… or can’t smell!

I've recently written a research paper on three different chemicals found in day to day personal care products.  I found the information available on the ingredient 'fragrance' to be the most concerning.  In the interest of spreading awareness, I am sharing with you, friends, my research.  I discuss both the health and environmental effects of this ingredient, as well as provide some practical recommendations.  Buckle in.

Due to manufacturers protecting trade secrets and a lack of knowledge and research on the toxicity of many thousands of chemicals that fall under the umbrella of “fragrance”, this ingredient is arguably the one we should be the most concerned about.  The true effects of these chemical compounds on our bodies and the environment are largely unclear.

Take a look around your home, and you will find that fragrance, a.k.a. parfum, is an ingredient listed in just about everything from deodorant to laundry detergent.  Even more alarming, according to the David Suzuki Foundation: “Even products marketed as ‘fragrance-free’ or ‘unscented’ may in fact contain fragrance along with a masking agent that prevents the brain from perceiving odour.”  Further, some fragrance ingredients are not actually perfuming agents; rather they are included to enhance the performance of perfuming agents.

The David Suzuki Foundation also reports that approximately 3,000 chemicals fall under the term “fragrance” or “parfum”.  If the ingredient appears on a cosmetic ingredients list, it most likely represents a complex mixture of dozens of such chemicals.  Perhaps the greatest concern is that not only have many of the ingredients not been tested for toxicity, but certain fragrance recipes are considered by manufacturers to be trade secrets and are therefore not required to disclose the list of ingredients.  Certain studies suggest that many of these unlisted ingredients can trigger migraines and allergies as well as exacerbate and cause respiratory symptoms in asthmatics.  In laboratory experiments, adverse health effects such as cancer and neurotoxicity have reportedly been associated with fragrance ingredients.  Environmental Defence published a report after analyzing 17 name-brand colognes and perfumes and identifying 38 “secret chemicals” i.e. not listed on the product, finding an average of 14 such chemicals per product.  The report found that among these chemicals are those that can trigger allergic reactions or interfere with hormone function.  

As the trend goes, the regulatory practices in the European Union are far stronger than here in North America.  The David Suzuki Foundation reports that regulations were recently announced by Health Canada banning six phthalates, including DEP (used to make scent linger) in children’s toys; however, the use of DEP in cosmetics is unrestricted.  Further, the European Union restricts the use of two common “nitromusks”, as well as many other fragrance ingredients.  Warning labels on products are required on any products that contain any of the 26 commonly used allergens used as cosmetic fragrances.

Environmental Working Group rates the overall hazard of fragrance in between moderate and high (eight out of ten), with an above moderate rating for allergies and immunotoxicity.  Good Guide rates fragrance as a “controversial ingredient”, noting it is the subject of debate.  It states the concern that some fragrance compounds are respiratory irritants or allergens.  It also acknowledges that few companies disclose the specific ingredients used in their products and notes that some commit to not using potentially hazardous ingredients.  What is most alarming about Good Guide’s rating of fragrance is its statement that “Because the evidence of hazard is inconclusive, this ingredient does not contribute to product scores.” 

In terms of the effects on the environment, the “synthetic musks” used in fragrances are definitely a concern.  The David Suzuki Foundation reports that studies show that these chemical compounds are bio-accumulating in the fatty tissues of aquatic life and increasing levels of sediment in the Great Lakes.  It comes as no surprise then that Environment Canada has classified several of these musks as toxic and human health priorities and is currently assessing “moskene”, a synthetic musk, under the aforementioned Chemicals Management Plan.  They’ve also flagged several others for future assessment.  Given that we know these chemical compounds are bio-accumulating in aquatic organisms and environments, coupled with the fact that we largely remain under a veil as to the true effects these chemical compounds have, it is clear that care should be taken in both the production and disposal of these chemical compounds in order to protect our ecosystems.

Until further and focused research is conducted and assessments made about the toxicity levels of these chemical compounds, and until manufacturers are committed to using only non-hazardous ingredients in their products, it’s fair to say that we are putting our health, and the environment, at risk when using products containing this ingredient. 

So, what can we do? Especially when we can't trust that 'unscented' products are safe?  Well, we can avoid these products that boast 'fragrance free' or 'unscented' and try to search out products that are scented with essential oils.  Or, consider making some of our own products! There are so many recipes available online for making your own deodorants and shampoos.  We can shop at local farmer's markets and craft fairs, and talk to the artisans who spend their blood, sweat and tears making personal care products like soaps and lotions that aren't harmful. As always, the best approach is to get really curious, ask questions, consult multiple sources, critically assess available information, taking into account the methodologies used, and goshdarnit, demand some answers.  

ignorance is not bliss,

xo

PS next up? Parabens!

'snoconut balls'...

This year at work, I was part of a gluten free treat exchange.  I’ve always wanted to do a treat exchange, so I was excited to be a part of it, and also I was a little overwhelmed at the idea of having to make nine dozen treats!  Like most things in life, once you jump in and get your hands dirty, things are never quite as stressful as they initially seem.  

Given that this time of year is full of rich chocolately treats, I decided to go with something fresh and bright: lemon coconut macaroons a.k.a. ‘snoconut balls’.  I absolutely love how the acid in the lemon cuts the fat in the coconut oil.  This recipe showcases how versatile coconut can be, using it in shredded and oil form.  And it’s such a wonderful fat for us to eat.  There is of course some debate over whether saturated fats are healthy or harmful.  Personally, I like to stick to the saturated fats as they are stable and can withstand heat without being damaged, as opposed to unsaturated fats, such as  olive oil (monounsaturated), which is less stable and can lose its health benefits if heated too high.  Plus, coconut oil is a medium-chain triglyceride which our bodies have a much easier time breaking down, providing us with a quick source of energy, as opposed to the long-chain triglycerides we get from the majority of the other fats we eat.  As always, the choice is yours to make! 

So, the recipe!  Full disclosure: I do not use exact measurements – that’s part of the fun!  Grab yourself a big bowl and play around with the ingredients and make them to your taste.  To make a dozen, you’ll need:

* A bag of unsweetened shredded coconut

* Approximately a half cup of coconut oil (you may need to add more), I’ve also added coconut cream concentrate to my recipe for a richer coconut taste, but it’s not necessary

* Zest of one lemon, and juice of one lemon (depending on size, I use the juice and zest of 1.5-2 lemons for extra zing)

* raw honey to taste  (I use a small amount as I personally don’t like the 

macaroons to be too sweet)

* pinch of pink Himalayan rock salt

Melt the coconut oil and honey over low heat and dump into a mixing bowl with your shredded coconut (and add coconut cream concentrate if you’ve chosen to use it), add your lemon juice and lemon zest and pinch of salt and then use your hands to combine really well – taste as you go!  If the mixture is warm from the melted coconut oil, let it cool a bit.  Try rolling in your hands – if they’re not forming easily, then add more coconut oil.  Form into balls and store in the freezer!

and psssst... you can make and eat them all year round : )

coconut #ftw,

xo