According to the Office of Cosmetics and Colors at the federal Food and Drug Administration, a cosmetic manufacturer may use almost any raw material as a cosmetic ingredient and market the product without an approval from FDA.

Personal care products are manufactured with 10,500 unique chemical ingredients, some of which are known or suspected carcinogens, toxic to the reproductive system or known to disrupt the endocrine system. Though some companies make products that are safe to eat, others choose to use dangerous ingredients like coal tar and formaldehyde, both human carcinogens, and lead acetate, a developmental toxin.” EWG’s Skin Deep Cosmetic Database

The Environmental Working Group’s Skin Deep Cosmetics Database is a FREE resource available to all. The database has the facts on over 79,000 cosmetics and personal care products and reveals the toxicity of each one. Each product is given a safety rating along with details about the toxicity of each ingredient.

When I decided to give my make-up a make-over and eliminate unnecessary toxins from my beauty routine, I asked for recommendations from a few holistic skin care experts I trust. Jane Iredale was the brand that was recommended. So, I gave it a try. First, by getting a make-up lesson at a spa that carried the products. I fell in love with how they felt on my skin.

I then got to work with research, reading about the brand, the ingredients used and one-by-one looked up the different products in the database before purchasing. All of the cosmetics I chose got the green light, most scored a 1 and a few scored a 2.

I did not purchase everything at once, but slowly replaced my yucky toxic cosmetics a few pieces at a time.

This is a complete list of what’s in my make-up bag:

I have a policy to never recommend  or endorse products that I don’t personally use. Bloggers are also advised to never mention brand names on their blogs, as that is essentially free advertising, for the brand. However, in this case, I am making an exception. I was not paid to endorse these products. They are simply what I use and love.

If you have questions about your own cosmetics, I encourage you to look them up in the EWG’s Skin Deep Cosmetic Database.

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Yesterday, we made a road trip north, to visit Tom’s brother, sister-in-law and our adorable niece. In the early morning hours we did some work on Tom’s new website, then hit the gym before hitting the road.

After a sweaty workout and a quick shower, I was dressed and ready to go. Sorry for the gross bathroom pic… it’s all I got though. Bummed too, because the outfit is from my favorite store, a pair of cropped jeggings and a tiered tunic with some cute wedges.

We stopped in the Life Cafe at the gym (it was my brilliant idea) to get coffee, water and lunch for the road. Way better than stopping somewhere along the way. I always feel better when I eat healthy food, don’t you?! This black Americano was my breakfast.

After the liter of water during my workout and a cup of coffee in the car, my bladder was full and the gas tank was empty. Good time to stop and fill up. Yikes! Can I tell you something? I am secretly okay with the high gas prices right now, as it limits the amount of driving, my newly-driver’s-licensed son, is able to do in his own set of wheels. When you have to pay for your own gas  it makes you think twice, right. Mean mom, I know.

Back on the road with my handsome pilot at the wheel. I’m co-pilot for now…I take my turn at the wheel in a bit. With a few hours in the car ahead of us, we tuned in to Sean Croxton’s Sexy Back Summit and listened to my new favorite health expert Dr. Sara Gottfried. If you are a woman and you have hormones, highly recommend reading her book, The Hormone Cure. This week, with Tom working from home, we are employing one of her techniques…hugging 8x a day.

With getting a late start, we are about an hour behind schedule, so we decided we’d just take turns eating our “to-go” salads from the Life Cafe. My turn first…and I am hungry.  We both got Mediterranean salads, I got avocado added to mine and Tom added extra chicken, vinaigrette for me, ranch for him.

I devoured my salad leaving a few olives and the tomatoes behind. Feeling still a bit peckish, I picked up some raw almonds when we made the driver’s seat switch. I ate about half the bag and was satisfied.

I am now in the pilot seat, not a decent radio station to be had and the cell phone network is undetectable. I hand Tom my cell phone and tell him to take pictures. Notice how I make sure to take flattering pictures of him, meanwhile he catches me in “the act’. Just kidding this was staged. We got a good laugh out of it. I sang every song I could think of and told tales of my wild and crazy college days, while Tom ate his salad. What can I say, I am quite the entertainer.

Road construction and fog ahead, I’m still behind the wheel and Tom decides to take a nap. Say what?! I shocked him awake with a couple of loud “watch outs” and a quick jerk of the brake. That’s Lake Superior on the right. The temp when we left the Twin Cities was close to 80, as we get close to our destination, the car says it is 49 degrees. Windy too.

I safely land us at our destination, where we spend the afternoon playing with this cutie patootie. Not only is she absolutely beautiful, but she’s smart too! At just a year old, she knew how to put the shapes in the right hole on the toy she is playing with. I was amazed. I busted out my real camera to take pics (took lots) and dangit, they are all slightly out of focus (I am still learning how to use my new lens).

The time flew by and bad weather was in the forecast, so we packed it up and got back on the road. It was nearing dinner time, however, with some severe weather in our path, we decided to make a quick stop at a natural foods co-op for a snack to tide us over. We had our weekly Sunday date night with my parents on hold, but called and agreed to meet for a late dinner once we were back in the Twin Cities. With little “grab-n-go” to choose from, I picked egg salad (which btw was so overloaded with raw onions, it was disgusting and ended up going to waste), Tom grabbed some organic deli meat, shared the Kevita and each had a serving of dark chocolate.

Even the best of plans gets foiled sometimes…that was my thoughts when we had to pull over on the side of freeway due to a severe thunderstorm that was dumping rain like no one’s business. I get scared, even in the co-pilot seat, driving in nasty weather.  I insisted we pull over a few times and I had to close my eyes a few times. Sorry, no pic, it was blurry and dark. We did however make it safely back to the Twin Cities and while our boys were at Revolution (teen church) we met my parents for a late dinner. Build-a-burger for me and build-a-salad for Tom.

One final pic to capture our day…it was prompted by Tom (he wanted to Instagram). Spent the entire day together, most of it in the car, and we are still smiling. Must be true love. At dinner, my dad, bless his heart, teared up while sharing some wise words of wisdom about never taking your spouse for granted and making time for each other. My mom, who I’ve written about in the past, while she is still alive and breathing, is not the mom I grew up with (or the wife she once was). Her disease has left her confused, shaky, shuffling feet and unable to do basic living tasks.  My dad is her full-time caretaker (along with some help from my oldest son who lives with grandpa and grandma).

After dinner we picked up one of our two boys from church (the other went home with grandpa and grandma) and headed home. Pulled into the driveway at 10pm, an hour past our bedtime. In the house, unpacked quickly, changed into our jammies, swallowed a few supplements and collapsed in bed by 10:15am.

6 Healthy Reasons to Eat Celery

Celery has long been used for medicinal purposes, dating back to the 9th century. The first recorded use of celery as food was in France in 1623 and then later in the 19th century it was introduced to the United States. During this time period, celery became an exotic food important to the “class” conscious consumer. Serving celery at your dinner party was a sign of socioeconomic status. This vegetable was so important it was often displayed in a “celery vase” with a prominent presentation on the table. Although we don’t think of celery as medicine or even as a sign of status anymore, its health benefits cannot be denied.

♥ ONE Celery is an excellent source of Vitamin K, a fat-soluble vitamin that allows your blood to clot, protects bones from fracture, prevents bone loss and calcification of the arteries.

♥ TWO Celery is rich in compounds known as coumarins, which are useful in cancer prevention, enhancing the activity of white blood cells and alleviating migraines.

♥ THREE Celery serves as a great electrolyte replacement as it is very good source of potassium and sodium.

♥ FOUR Celery has the phytochemical phthalides which lowers blood pressure by relaxing the muscle tissue in artery walls and increasing blood flow.

♥ FIVE Celery is a source of silicon, a nutrient important for bone health that helps renew joints, bones and connective tissue.

♥ SIX Celery also has acetylenics and phenolic acids which has shown to stop or block the growth of cancer cells.

Sources: The Encyclopedia of Healing Foods, The 150 Healthiest Foods on Earth, Savory Suppers and Fashionable Feast

I’ve shared this recipe before, in cupcake form…due to the rave reviews from family and friends, it’s been my “go to” dessert. I like cupcakes for easy portion control, however, when it comes to presentation, a double layer frosted cake wins, hands down.

Yesterday, for Mother’s Day, we gathered as a family for a backyard barbecue at my sister’s house. I was in charge of salad and dessert. I made our favorite Salad with SASS and then I made this healthy Double Mocha Double Layer Cake.

There was not a slice left…my sister said it was her favorite dessert ever, my niece and nephews ate it, none the wiser. My older son, who typically doesn’t like my “healthy” desserts, ate one piece and asked for a second. I say all this, for one reason only, to show you can feed your family healthy desserts, with no sugar-added and still enjoy and celebrate holidays.

After sharing my recipe for a Margarita Mocktail, on the Healthy Living How To Facebook page, a reader asked for a healthy Strawberry Daiquiri. Easy enough! Of course, you can go from a mocktail to a cocktail with a shot of added light rum.

Yum! Strawberries…

Strawberries are low in sugar and fructose and loaded with phytonutrients, which is just a fancy word to say they are chock full of compounds that promote good health. Berries are berry good for you. Strawberries provide the body with calcium, magnesium, phosphorus, potassium and vitamin C. Strawberries are on the Dirty Dozen List, which means they have a high amount of pesticide residue. Best to buy organic, I say. Recently spotted…organic strawberries at Costco! And, they were only a $1 more compared to the conventional. Score.

Other Healthy (low-carb) Mexican Favorites

While Cinco de Mayo is an “optional” holiday in Mexico, in the United States it is a day to have a fiesta and celebrate Mexican culture and heritage, particularly in communities with large Hispanic populations. Whether you just simply want to celebrate with a healthy Margarita or you want to make a complete Mexican dinner, I’ve collected my favorite Mexican-American healthy recipes just for you! By clicking on the picture, you will be taken to the recipe which is just waiting for you to try.

From left to right, top to bottom: Beef Enchilada Cabbage Rolls, Mexican Hash, Taco Pizza, Margarita for One, Tamales with Ancho Chile Sauce, Carnitas, Mexi “Cauli” Rice, Enchilada Soup and Mexican Hot Chocolate.

Complete List of Fruits & Veggies Evaluated for Pesticides

lower numbers = more pesticide

+ Did not meet Dirty Dozen criteria but were contaminated with pesticides exceptionally toxic to the nervous system.

* A note about GMOs: Genetically modified crops in the U.S. include soy (94%), cotton (90%), canola (90%), sugar beets (95%), corn (88%), Hawaiian papaya (+50%), zucchini and yellow squash (+24,000 acres). Avoid GMOs by buying organic. Source

! Nearly all field corn is produced with genetically modified seeds and is used to make tortillas, chips, corn syrup, animal feed and biofuels. It is not sold as a fresh vegetable. Source

Take Home Message

Rest assured, the take home message is not to avoid fruits and vegetables. On the contrary, it is important for robust health, to eat a variety of produce. If buying organic is not within your budget then perhaps focus on those fruits and vegetables that are lower in pesticide residue. Don’t be afraid to shop around either. At our local conventional grocery store, the price of organic produce, is twice what our natural food co-op or even Whole Foods charges. Also shop the large discount warehouses. We make a weekly trip to Coscto for organic varieties of salad greens, frozen and fresh berries, salsa, tomato sauce, lemon juice, frozen broccoli, frozen green beans, apples and carrots as well other organic non-produce items.

Recommended Resource

Over four hundred chemical pesticides are routinely used in conventional farming, many of which are known to cause cancer and lead to problems of the nervous and endocrine system. Rich Food, Poor Food

SASS Salad Superstars

Strawberries

Seriously, you can’t go wrong with strawberries, any berries really. They are low in sugar and fructose and loaded with phytonutrients, which is just a fancy word to say they are chock full of compounds that promote good health. Berries are berry good for you. Strawberries provide the body with calcium, magnesium, phosphorus, potassium and vitamin C. Strawberries are on the EWG’s Dirty Dozen List, which means they have a high amount of pesticide residue. Best to buy organic, I say. Recently spotted…organic strawberries at Costco! And, they were only a $1 more compared to the conventional. Score.

Avocado

There is far too much to say about the this superstar in one paragraph. In fact, I’ve devoted an entire blog post extolling the virtues of avocados. Here’s a fact that you’ll not soon not forget. Or perhaps you’ll remember the next time your eye starts twitching. We’ve all heard bananas being praised for their potassium content, right? Well guess what, avocados got bananas beat in the potassium department. Per ounce, bananas have 100 g of potassium, meanwhile, avocados have 144 g. In addition to potassium, which is essential for proper functioning of the heart, kidneys, muscles, nerves (see twitchy eye example above) and digestive system, avocados are also rich in magnesium, an essential mineral that most Americans don’t get enough of. Unlike strawberries, which have pesky pesticides, our friend the avocado is one of the Clean 15.

Sunflower Seeds

I ditched croutons on my salad over a decade ago, but if you are new to living a low-carb lifestyle and missing the crunch, sunflower seeds come to the rescue nicely. In addition, they are little powerhouses that do a body good. Sunflower seeds are rich in both vitamin E and selenium. Vitamin E in the body acts as an antioxidant, protecting the cells from damage caused by free radicals. A 1/4 cup serving of sunflower seeds provides more than 40% of the recommended daily value. Selenium, a trace mineral, is necessary for several processes in the body, including the immune response and thyroid function. Who knew sunflower seeds could be more than just bird food!

Salad Greens

I recently shared on the Healthy Living How To Facebook page a TEDx talk titled Minding your Mitchondria. In this talk, Dr. Terry Wahls shares how she cured her secondary progressive Multiple Sclerosis with a diet rich in dark leafy greens. Wow! The video is amazing, be sure to take the time to watch it below. The diet which she recommends is a “hunter gatherer” diet, one in which processed foods are ditched in favor of things like fish, grass-fed meats, fruits, vegetables, nuts, seeds and lots of greens. For optimal health, Dr. Wahls encourages at least three cups of salad greens a day, “greens are rich in B vitamins, plus A, C, K and minerals. The B Vitamins will protect your brain cells and mitochondria. Vitamin A and C support your immune cells, Vitamin K keeps your blood vessels and bones healthy and minerals are co-factors for hundreds of different enzymes in your body. Plus having a plate of daily greens will dramatically lower your risk of having cataracts and macular degeneration.” Greens…they are on the dirty list, go organic, if you can.

All About Asparagus

♥ Asparagus is an excellent source of  folate, a water-soluble vitamin which helps the body form red blood cells. It is essential for proper cell division and formation of genetic material within every body cell. Folate is also necessary for a healthy cardiovascular system.

♥ Asparagus is high in fat-soluble K. Vitamin K is essential for healthy clotting as well as strong dense bones. Dietary fat is crucial to the absorption of the fat-soluble vitamins, so don’t be afraid to eat your asparagus slathered with ghee or baked in bacon grease (my favorite).

♥ Asparagus provides phytonutrients, such as beta-carotene, lutein and zeaxanthin, which are antioxidants that protect cells against the oxidative damage caused by free radicals.

♥ Asparagus is high in glutathione, which according to Dr. Mark Hyman, is the, “mother of all antioxidants, a master detoxifier and maestro of the immune system.” Source

♥ Asparagus contains inulin, a fiber which feeds the friendly bacteria found in our gut.

♥ According to the Environmental Working Group’s Guide to Pesticides in Produce, asparagus is on the “Clean 15″ list, meaning it was found to be lowest in pesticide residue.

♥ There are over 300 varieties of Asparagus, 20  of which are edible and are classified by color, green, white or purple.

♥ Medium-size asparagus, about 1/2-inch in diameter, is the best. Very thin spears are easily overcooked and very thick spears are woody, tough and stringy.

♥ To prepare asparagus simply snap off the bottom of each stalk. They will separate right where they are supposed to.

♥ Steaming is the basic cooking method for preparing asparagus, however, personal preference reigns supreme (see my easy oven-baked method below).

♥ Asparagus are done when you can easily insert a thin-blade knife or fork into the thickest part of the stalk.

♥ A dozen medium spears of asparagus have 50 calories, 0 g fat, 7 g carbs, 4 g fiber and 4 g protein.

I asked my friends on the Healthy Living How To Facebook page for their favorite ways to prepare and enjoy asparagus. Lots of great responses…check them out by clicking HERE.

Molly’s Suds Give Away

Molly’s Suds offers a line of healthy non-toxic laundry products, including laundry powder, liquid sport (for athletic apparel and lingerie), wool dryer balls and even a healthy dog shampoo for pampering your pooch! This mom-owned company provides a healthy solution that is affordable, effective and eco-responsible with products that are free of parabens and other toxic harsh chemicals.

No SLS/SLES, no phosphates, no petrochemicals, no formaldehyde, no parabens, no 1,4 dioxane, no EDTA, no Diethanolamines, no synthetic surfactants, no PEG…

Enter for your chance to win a Molly’s Suds Package! $51 Value

(1) Bag of Molly’s Suds Laundry Powder – enough to do 128 loads of laundry!

(1) Bottle of Molly’s Suds Dog Shampoo

Set of (3) 100% Wool Dryer Balls