Holistic And Well

04/01/2021

Happy EARTH MONTH 🌍🌱♻️!

I strive to celebrate the earth everyday and wanted to share a few simple tips for how you can help contribute and respect the planet 🌏⬇️!

♻️Reduce, reuse, repurpose, recycle. This is a big one! The best way to be eco-friendly is to use what you have, repurpose items, buy second-hand whenever possible, and recycle what you can’t use. Glass can be 100% recycled, so buying items in glass vs. plastic is a better option. You definitely don’t need to go and buy all new things to become eco-friendly, so start with what you’ve got!

♻️Shop local! Not only are you supporting small businesses, your carbon footprint will be smaller because the amount of travel needed is far less! This is especially true for local produce! Less travel=less energy needed AND more nutrients cause you’re getting it freshly picked!

♻️Switch to non-toxic, biodegradable cleaning and personal care products! It’s healthier for you and the environment. I even buy my cleaning ingredients in bulk and make my own all-purpose spray.

♻️Be mindful when spending time in nature and ALWAYS leave it better than how you found it. AKA clean up after yourself and pick up trash if you see some! I’ve been seeing WAY more trash around in the past year. There are so many beautiful destinations to visit, please respect nature and clean up after yourself, so that future generations can enjoy it too! The outdoors are home to so many animals and plants and you’re just a visitor 😊.

♻️Buy in bulk to reduce packaging! We all buy things online these days, so try your best to buy the largest containers or find a local refill shop to further reduce excess packaging! I got non-toxic dishwashing powder in bulk almost a year and a half ago at a local refill shop and I’m only just about to use the last of it!

♻️Support sustainable businesses. A great starting point is to support certified businesses, as they have already made the pledge to have sustainable practices.

♻️Plant trees! They create oxygen and suck carbon out of the atmosphere. There’s no such thing as too many trees ☺️.

Which tip do you find most useful? Comment below ⬇️⬇️

03/31/2021

🌱Healthier Zucchini Muffin RECIPE🌱

Here’s the deal y’all... I’m a BIG advocate for eating healthy and making healthier swaps. I’m also about being realistic and know that people enjoy having/making things that actually taste good. The pastry chef side of me cannot fully jump on the plant-based GF baking wagon unless the texture is there. Texture is HUGE for me. You can adjust flavor easily. Texture is a whole other ball game.

I adapted this zucchini muffin recipe from one of my FAVORITE zucchini bread recipes from a former place of work. I took out almost half of the refined sugar and a bit of the oil and swapped those for organic 100% unsweetened apple sauce. I swapped the vegetable oil for avocado oil, and used organic raw sugar and organic whole wheat flour. I also swapped out a portion of the flour for ground flax for some fiber and added a bit of lemon zest to bring out the flavor.

They came out delish! The texture is exactly what I wanted, and the flavor is great!

I want to further adapt these to have a gluten-free version, as well as less sugar and swap the oil for mashed avocado, but in the meantime, this is an easy and delicious zucchini muffin!

SWIPE through for the full recipe! The recipe makes 2 dozen muffins. ENJOY ☺️.

03/22/2021

Here’s what you should buy ORGANIC 🌱as often as you can afford, followed by produce that is okay to buy not organic. Double tap if you find these helpful!

released their Dirty Dozen and Clean Fifteen shopping guides for 2021 last week.

I have used these guides as a reference for years. I ALWAYS buy anything on the dirty dozen list organic. I rarely buy organic avocados or asparagus unless they’re on sale, as they fall on the clean fifteen list!

Obviously, staying within your budget is key and fresh produce vs. say, packaged, processed foods will always be a better choice. BUT, there are so many toxic pesticides sprayed on foods these days that can wreak havoc on your body! There is such thing as toxic load.

Screenshot and save these guides to use when you go grocery shopping!

Here’s a few tips to shop healthy and smart while on a budget:

🌱Shop at multiple stores if you can! Different stores have different deals.

🌱Shop sales! I love BOGO sales and other promos.

🌱Buy produce when in season (farmers market!!) and in bulk. Freeze excess at its prime in nutrients.

Did anything on these lists surprise you?

03/20/2021

What does your daily oral care routine look like?

Today is 🌎World Oral Health Day AND the first day of Spring 🌼.

I am a huge advocate for promoting healthy oral hygiene routines, especially non-toxic ones!

One of the best things that you can do for your health is to stay on top of your oral hygiene! So many health problems can stem from not taking care of your mouth.

Harmful bacteria can create a lot of problems! Your mouth can also paint a picture of what might be going on internally, so here’s your reminder to floss, brush, rinse, and scrape your tongue daily!

is one of my favorite non-toxic toothpastes! Their toothpastes include neem, which is AMAZING for oral health. I haven’t had a cavity since switching to toothpastes with neem 7+ years ago, and I’m a pastry chef 😁 aka I’ve eaten A LOT of sweets.

For reference, I had 7 cavities before switching to botanical toothpastes with the same oral care routine steps (just conventional toothpaste before). That’s how I know neem and other included herbs are working wonders.

Share your oral care routine below, or something you’d like to add to it/change ⬇️⬇️!

❤️ 💕

03/16/2021

☘️Top Benefits of Spirulina☘️

Are you familiar with spirulina? If you aren’t, you’re probably saying “spiru-what-a?”

Spirulina is a one of the oldest known superfoods, also known as blue-green algae, and I’ve used it for years!

Spirulina is PACKED with nutrients and is a powerful antioxidant, which is why I love it so much! I add spirulina to almost all of my smoothies! I’ve taken it in tablet form as well, but prefer to add it to things.

Everyone can benefit from spirulina, but especially vegans and vegetarians ⬇️⬇️.

☘️Here’s Why☘️

☘️ Spirulina is a nutrient-dense food
that has 9 essential and 10 non-essential amino acids, high levels of gamma-linolenic acid (GLA), beta-carotene, linoleic acid, arachidonic acid, 160% of the DV of vitamin A per serving, 150% DV of vitamin B12, 50% DV of vitamins K1&2, iron, calcium, magnesium, manganese, phosphorus, nucleic acids RNA & DNA, and amazing phytonutrients such as chlorophyll, phycocyanin, and zeaxanthin, which supports eye and joint health.

☘️It has between 55-70% protein content.

☘️Spirulina gives an almost instant boost of energy and is beneficial for active people to reduce fatigue and improve indurance.

☘️Spirulina boosts and supports the immune system.

☘️ It supports brain, heart, liver, and kidney function, as well as the digestive system.

☘️ Spirulina is a natural detoxifier, oxygenating the blood due to the high chlorophyll content, helping cleanse the body of toxins. The oxygenation from the chlorophyll is also useful in higher elevations or with respiratory issues such as asthma, and I take it on every trip with elevation shifts.

☘️ It helps to balance the pH in the body. Go back to my favorite veggie post to learn more about acid/alkaline foods!

I also to use it to make one of my clear skin face masks. I’ll be doing a post on skincare you can find in your kitchen soon!

I seriously love spirulina! There’s so many superfoods, but spirulina is definitely one of my top favorites!

Have you used spirulina? Click the link in my bio to get some!

One of my favorite brands is . It’s some of the highest quality spirulina on the market and I’ve used them for years!

03/11/2021

LIKE for avocado 🥑 or comment your fave!

Did you know that 🥬 green veggies are some of the best alkaline foods that help to balance the acidity + pH in your body + blood? Your body is more susceptible to illness when it’s overly acidic.

When the is overly acidic, enzymes are unable to function properly. Enzymes are the “worker bees” responsible for all of the biochemical transformations in the body, which are necessary for properly functioning organs. If this function is reduced, serious illness can occur.

When there is an excess of harsh acids in the tissues, it causes irritation + inflammation in the organs. Some examples of inflammation can include eczema (skin), cystitis (urinary tract), arthritis (joints), and colitis (intestines).

An overly acidic environment in the body also makes tissues more vulnerable to microbial or viral infections, and can cause a loss of minerals. Demineralization can affect any organ, but a well-known example is a loss of calcium in the bones and teeth, which can lead to weakened bones, osteoporosis, breaks, and other problems.

☘️The key is BALANCE 🙏. Acid isn’t always negative. Ex: A healthy amount of stomach acid is necessary for proper digestion.

The best way to add more alkaline foods into your life is to eat more 🥒🥑veggies!! Try to cut back on acidic foods and balance them with alkaline ones. I’m a big fan of the 80/20 lifestyle. Like I said before, it’s all about balance!

See below for some examples.
🥦🥬🥒 🥑⬇️

Alkaline foods include:
🥒Green vegetables raw or cooked
🥕Colored vegetables except tomatoes
🍌Bananas
🌱Herbal teas
Almond Milk
Almonds and Brazil nuts
🥛Organic or raw milk (dairy), cottage cheese, cream, butter
💧Alkaline mineral water
Cold Pressed Oils

Acidic Foods:
Meat, poultry, cold cuts
Soda
White sugar + sweets
Processed Refined Vegetable such as peanut + canola oils or margarine
Coffee + Caffeinated Tea
Wine
Condiments
Fish/seafood
Eggs
Cheese - particularly strong cheeses
Animal fat
Whole grains and refined grains
Breads, pastas, cereals
Legumes - peanuts, soybeans, white beans, broad beans
Walnuts, hazelnuts, pumpkin seeds

Did anything here surprise you?

❤️ 🥑 🌈

02/10/2021

Look beautiful and feel confident in your makeup when you choose clean beauty!

These days, I honestly don’t wear much makeup, but when I do, I use some of my favorite clean beauty brands that make be feel beautiful knowing I’m not adding toxins to my body!

Did you know that the average woman uses 12 products a day and is exposed to at least 168 chemicals DAILY? Teens use about 17 products a day, and men about 6. The cosmetic industry is a multi-billion dollar industry, yet, it is one of the least regulated in regards to what is allowed into products!

So many people are conscious of what they put into their bodies, but don’t pay attention to what they put ON their bodies. What you put on your body is equally as important, and can make a huge impact on your health.

Many products on the market today include toxic chemicals that are known endocrine disruptors. Endocrine disruptors mimic hormones like estrogen. These types of chemicals can cause cancer, birth defects, and developmental disorders.

There are 40 other nations that better regulate cosmetics and personal care products around the world. Until recently, only ELEVEN chemicals were banned for use in products here in the US. A new legislation here in California finally passed in 2020 to ban 12 more harmful chemicals in personal care and beauty products.

When I started shifting my entire lifestyle to a non-toxic one, I started with beauty and personal care products. Today, there are SO many option on the market that it can feel overwhelming. BUT, it is truly amazing to see how many companies and brands are making the switch to non-toxic ingredients to better suit their customers.

SWIPE through the slides to see some of my favorite clean beauty brands, and what chemicals to avoid in your products!
💄 💋

02/06/2021

Happy Friday!

How are you investing in your health today?

Your health truly is the best investment. Sometimes living and eating healthy can be seen as being too expensive or unattainable, and it can be with all of the products and trends out there, as well as not believing in yourself.

But when you break it down to the basics of what it means to be healthy, it is real food, exercise, sunshine, hydration, and taking care of your mental health. Think vegetables, fruits, herbs, eggs, fish, grass fed and pastured raised meats, whole grains, etc. Take a walk or hike outside in the sun - it’s free! Practice breathing exercises, take epsom salt baths, listen to music, drink enough water.

Many of these practices or items are very affordable or even free if you know where to look, what to do, and how to shop!

It also comes down to priorities.
For the same price as a sugary latte you can invest in pasture-raised eggs or a few bunches of organic veggies. Or, an entire bag of organic coffee to make your own at home and invest the rest in healthy foods. Swap an hour of mindless scrolling for a walk, or maybe to read an inspiring book instead.

Treat yourself from time to time, but you have an opportunity everyday to nourish your body or contribute to potential illness. Wouldn’t you rather invest in nutritious foods and healthy habits now instead of medications down the road?

🌳💰💯

01/20/2021

Let’s talk about ELDERBERRY! I have been a huge fan of elderberry for years. It is a GREAT addition to your medicine cabinet and I give out these elderberry zinc lozenges to basically everyone!

Elderberry has been used medicinally across many cultures for ages and is actually one of the most widely used plants around the world. Both black elder (Sambucus nigra L.) and blue elder (Sambucus caerulea) are native to North America and can be found in many places. SWIPE to see some local blue elder I found, as well as a few screenshots of studies!

Studies have shown that elderberry not only can prevent getting colds and the flu, but if taken at the onset of symptoms, can significantly reduce the severity and length of symptoms. It is particularly useful for upper respiratory tract infections.

In fact, the data from one randomized, double-blind placebo-controlled clinical trial of 312 economy class passengers traveling from Australia suggests that elderberry reduced the duration and severity of cold symptoms in air travelers. And, another trial found that consuming elderberry supplemented with echinacea can be just as effective as Tamiflu.

How to choose a good elderberry product: There are many great options on the market! Avoid added sugars and large amounts of preservatives. I particularly like this one from as it is super concentrated and includes zinc, Vitamin C, and the immune-boosting herbs echinacea and astragalus. Organic syrups are great, and you can even make your own! Also be aware that raw or uncooked berries and even the bark are TOXIC. If collecting (responsibly) locally, be 100% sure you have the right plant!

What about cytokine storms? There’s a lot of controversy swirling around about elderberry being dangerous, in regards to the C word causing what we call a cytokine storm - a triggered immune response that can actually wreak havoc on the body and be counterintuitive. This CAN occur if taken AFTER the onset of symptoms.

(Continued in comments ⬇️⬇️)

If taken as a preventative, or at the onset of symptoms that are NOT severe, it should be more than safe. Elderberry should be avoided in people with autoimmune disorders, pregnant or lactating women, as well as babies and young children, or with certain medications. Check with your doctor, health practitioner, or herbalist first!

Do you utilize elderberry? Share below!




Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/

https://www.sciencedirect.com/science/article/abs/pii/S0965229918310240?via%3Dihub

https://www.gaiaherbs.com/blogs/seeds-of-knowledge/the-facts-on-black-elderberry-and-covid-19

11/27/2020

Need some gift ideas before ? Check out my guides! There's something for everyone on your list, especially if you're looking for non-toxic, eco-friendly, natural, and organic items. Please check it out, share it, and use the guides as you please!

https://holisticandwell.com/2020-holistic-and-well-holiday-gift-guides-for-everyone-on-your-list/

*Disclaimer* The post includes affiliate links. This means I may receive a small amount for each click when an item is purchased. This does not cost you anything extra, it just helps support my content!

‘Tis the season to share my favorite recommendations for gifts for the whole fam! From self-care and wellness warriors, to travelers and even kids, you’ll find something for everyone on…