The holiday season is officially over, and while it was fun to indulge in all that delicious food, your body is probably begging for some TLC. Enter, sugar detox. A sugar detox can help you kickstart a healthier lifestyle and give your body a break from all of the processed foods and excess sugar consumed during the holidays. Let’s explore why a sugar detox might be just what you need this winter.
1. Sugar is addictive
Sugar is a substance that is highly addictive, and many people find it difficult to cut back on their intake once they have started consuming it regularly. A sugar detox can help to break this cycle of addiction and allow you to reduce your sugar intake and feel in control again.
2. Cut Cravings
One of the primary benefits of a sugar detox is that it helps to cut cravings. When you feed your body good things, it stops asking for the quick energy rush of sugar.
3. Helps to reset your taste buds
Sugar is added to so many foods these days that it can be hard to avoid. A sugar detox can help to reset your taste buds and break your sugar addiction.
4. Reduces Inflammation
Sugar is a pro-inflammatory food, meaning it can contribute to inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, cancer, diabetes, and Alzheimer’s disease. A sugar detox can help to reduce inflammation by eliminating sugary foods from your diet.
5. Improves Gut Health
A sugar detox can also help to improve gut health. The gut is home to trillions of bacteria, many of which are beneficial for our health. However, eating too much sugar can upset the delicate balance of the gut microbiome and lead to problems such as yeast overgrowth, diarrhea, constipation, and bloating. A sugar detox can help to restore balance to the gut microbiome and improve gut health.
6. Boosts Energy Levels
A sugar detox can also help to boost energy levels. Many people find that they have more energy when they cut sugar out of their diet. This is because sugar causes spikes in blood sugar levels, which can lead to feelings of fatigue and low energy. Cutting out sugar can help to stabilize blood sugar levels and improve energy levels.
7. Clear Skin
Sugar causes inflammation and can trigger hormonal imbalances, both of which can contribute to the development of acne. Sugar consumption has been linked to acne breakouts, as well as other skin problems such as wrinkles and dullness. A sugar detox can help to improve skin health by eliminating sugary foods from your diet
8. Improves skin health
Too much sugar can cause glycation, a process in which sugars attach to proteins and cause them to become stiff and misshapen. This can lead to wrinkles and other signs of premature aging. Cutting sugar out of your diet can help to improve your skin health.
9. Promotes weight loss
When it comes to weight loss, reducing added sugar intake is one of the most effective strategies there is. Research has shown that cutting down on sugar can help support weight loss efforts by decreasing calorie consumption and reducing cravings for unhealthy snacks and desserts. Doing a sugar detox can help give your metabolism a boost and allow you to get back on track with healthy eating habits quickly and easily.
10. Boosts energy levels
Sugar may give you a temporary energy boost, but it can also lead to crashes later on. If you're looking for sustained energy, ditching sugar is a good place to start.
11. Reduces risk of heart disease
Eating too much sugar can increase your risk of developing heart disease. A sugar detox can help to reduce your risk by reducing the amount of sugar in your diet.
12. Lowers blood pressure
High blood pressure is a major risk factor for heart disease, stroke, and other serious health problems. Cutting sugar out of your diet can help to lower your blood pressure and improve your overall health.
13. Improves cholesterol levels
Eating too much sugar can raise your LDL (bad) cholesterol levels and decrease your HDL (good) cholesterol levels. A sugar detox can help to improve your cholesterol levels by reducing the amount of sugar in your diet
14. Sugar can damage the liver
Too much sugar can damage the liver, leading to a condition called fatty liver disease. Fatty liver disease is a serious condition that can lead to cirrhosis, liver failure, and even death.
15. Sugar can cause diabetes
Eating too much sugar can lead to type 2 diabetes, a condition that occurs when the body cannot properly metabolize sugar. Type 2 diabetes can cause a variety of health problems, including heart disease, stroke, and kidney failure.
16. Sugar can cause cavities
Sugar is one of the main culprits behind cavities and tooth decay. When sugar comes into contact with bacteria in the mouth, it creates acid that attacks tooth enamel. Over time, this acid can break down teeth and lead to cavities.
17. Sugar can aggravate anxiety and depression
Sugar has been shown to aggravate anxiety and depression by causing fluctuations in blood sugar levels. These fluctuations can lead to mood swings, irritability, and feelings of lethargy or fatigue.
18. Get Better Quality Sleep
The quality of your sleep can have a huge impact on how productive you are during the day—and if you’re eating too much sugary food before bedtime, it could be affecting how well you sleep at night! A regular intake of added sugars can cause disruptions in REM sleep patterns which leaves us feeling tired even after getting plenty of hours of rest! By reducing our added-sugars intake we can ensure our bodies are getting into deeper stages of restorative sleep where we feel properly rested when we wake up in the morning!
Taking a post-holiday sugar detox is a great way to reset your body after overindulging during the holidays. Not only will it help reduce bloating and fatigue, but it can also reset cravings, promote better gut health and get you started on the right track for your weight loss goals. So if you're looking for an easy way to start off 2023 right, then consider doing a sugar detox today!
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Is your sunscreen wrecking your hormones?
Short answer….YES.
Unless of course, you have found this natural solution like I have. Then your answer is a happy NO.
But let’s dig deeper to answer specifically if YOUR particular sunscreen could be on the dangerous goods list. The first step is….Know Your Ingredients
Ingredients to Avoid
Oxybenzone is a key ingredient that can cause photoallergic reactions such as skin burning or rashes after hours or days of use! It's highly absorbent and, according to research by the Centers for Disease Control and Prevention, is reported to be a contaminate within the bodies of 97% of Americans. It is also believed to be a human endocrine disruptor (European Commission on Endocrine Disruption) and can interfere with cellular signaling, cause mutations, lead to cell death, and may be implicated in cardiovascular disease (K.M. Hanson).
While Octinoxate is almost as bad as oxybenzone, its main concern is with how it mimics estrogen in the body, causing hormones to become out of balance which can wreak havoc on your cycles. It has also been found in breast milk showing just how absorbent it is to us.
Propylparaben, a preservative also known to disrupt the endocrine system. Simply put, for men or women, this basically blocks receptors so that hormones do not get to where they need to go. It too mimics estrogen, throwing your system out of balance.
Retinyl Acetate (Vitamin A Acetate) – High levels of Vitamin A put all over the body can lead to reproductive toxicity. It can also interfere with cellular signaling, cause mutations, lead to cell death, and may be implicated in cardiovascular disease (K.M. Hanson). The National Toxicology Program also reports that it causes tumors in animals at low doses
Better
Zinc Oxide and Titanium Dioxide are similar in benefits. They both protect against UV-B and UV-A radiation.
Dangers – Nano-particles (super tiny particles) are supposed to better help protect from the sun. But, studies have now shown that the nano-particles cross into the blood stream. The study was on nano-titanium, but we can assume the same possibility with zinc. It is also very dangerous to inhale either metal. Some studies show that cellular damage which can lead to cancer can occur if it is inhaled (Sayes CM, Wahi R).
So you can’t inhale it, and you don’t want nano-zinc, but can you use something else?
This Non-Nano Zinc Oxide based cream with skin-loving essential oils and all-natural, plant-based, CLEAN ingredients is all my family uses. We spend every non-rainy day of summer either at the city pool or the lake. The only time we got sunburned last summer was when my littles were learning how to apply their own and missed spots.
I love how we can apply it once….sometimes twice if it’s a real scorcher out, and we’re good. Fairer skinned people may have to apply more often, but at SPF 50, it’s got some good coverage. Just read the label and use common sense.
That being said, it is also the only zinc oxide, natural sunscreen that actually rubs in nicely without leaving you purple or pasty white, AND leaves your skin feeling extra soft and smooth, not greasy and gross.
There are some homemade recipes out there, but be advised…..inhaling zinc oxide is dangerous, so I’m not really interested in having it in my home in its loose powder form. PLUS, you never know what the SPF protective factor is of the homemade recipes. I used one before I found this Mineral Sunscreen and it worked well for me if I applied it frequently enough, but my baby got burned once….that was enough for me. I like to stick with sure things and this Mineral Sunscreen checks all my boxes and more on safety and effectiveness.
I hope you found this helpful in choosing the right source of sun protection for your family. If you like tips like this, check out our Savvy Community. It’s loaded with golden nuggets of fun recipes and tips for cleaner, healthier living for all.
Be well friend!
Jackie
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Could a congested lymphatic system be contributing to your health problems?
Probably. But, read on to see for yourself.
Your lymphatic system is like the underground sewage system that collects everything that the skin absorbs and sends it into the bloodstream where it eventually ends up in the liver. The lymphatic system also sweeps up any metabolic waste, dead cells, and excess fluid from your organs.
If the lymphatic system is clogged, then the organs and parts of the body that normally dump their waste into it become backed up too. I.e. Your gut and liver.
When working correctly, the lymphatic system directs white blood cells to germs and other invaders to help you fight off infection. When it is congested it has the opposite effect, sending the viruses and bacteria into the blood stream and putting you at greater risk for infection.
There are several tell tale signs that lymphatic fluid is not moving effectively and that toxins are building up in your body:
Bloating
Cycle-related complaints• Swelling in your fingers/rings fitting more tightly
Brain fog
Digestive issues
Parasites
Depression
Sinus infections
Skin problems/dry and or itchy skin
Enlarged lymph nodes
Chronic fatigue
Feeling sore or stiff when you wake up in the morning
Unexplained injuries
Excess weight
Cold hands and feet
Constipation
Worsened allergies
Food sensitivities
Increased colds and flu
How many of these signs can you relate to? See why it is important to cleanse?!
I’m doing this challenge starting May 15th for myself to see if I can remedy my underarm odor and improve gut health, among other things listed above. Wanna join me?
We have an incredible group for all the details led by a friend that’s an RN and literally an expert on all things lymphatic system. There will be videos and posts with exactly what to do. We will hold your hand through the whole process.
The results from this challenge never cease to amaze me!
Get in on the greatness HERE.
For more health tips check out my Swap It Savvy community where we take a “use-this-not-that” approach to making healthier choices for our family so we can feel good and live life to the fullest and help others do the same.
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It’s that time of year again when nearly 8% of Americans suffer from seasonal allergies.
But, did you know that typical anti-histamine and decongestants used for allergy relief have the potential to alter your cervical mucus sign? (study)
Makes sense when you think of the functionality of things. Mucus cells are mucus cells whether they are in your nose or in your vagina. Allergy meds are designed to sooth the runny nose by drying up the mucus or thinning it for more efficient drainage, why wouldn't it effect "down there" too?
But fear not! Your trusted instructor has some tips to guide you. :)
First I need to point out there has been no documented CURE for allergies, only symptoms support, and of course, that I am not a doctor and you should seek care from one as necessary. This info is for the sole purposes of educating you and is not medical advice.
Now that we got that out of the way and we're best friends, let's talk about why you're reading this.
Natural ways to find relief that won't mess with your chart.
First, a combo of essential oils that is a favorite among essential oil lovers. Lavender, Lemon, Peppermint. It is known as the “LLP Bomb”.
You can diffuse this combo, make a roller of it and apply to chest and sinuses, or put it in a capsule to take internally.
Let’s break down the function of the oils shall we?
Peppermint has been shown to relax smooth muscle tissue, which results in opening of airways and relaxes a heavy chest.
If more inflammatory support is needed adding Copaiba to this combination is a great idea!
Internal Support!
Did you know allergies are not a normal response in a healthy human? While there are a wide array of causes to allergies like vaccinations and environmental exposures, many of the root causes for people are simply lack of enzymes, vitamins, and/or minerals. Since these are things we CAN control…let’s talk about them.
Dr. LeAnne and David Deardeuff observed that 90% of their patients relieved their allergy symptoms by doing their liver cleanse protocol.
Many allergy sufferers report a significant difference in the severity of their symptoms after including Sulfurzyme™ into their daily routine. This is a good idea anyway, you can check out why here. But the relief in allergy symptoms is likely due to the anti-inflammatory effects of MSM and Ningxia Wolfberry, which are the main ingredients in Sulfurzyme™. Turbo charge this with this Red Drink Recipe, and you’ve got a great tasting way to support your whole body health AND find relief from those sniffles.
Enzymes. The link to supplementing enzymes for allergy relief comes from gut health and healing leaky gut. Leaky gut is well-known to be the root cause of many allergies. So logically, a focus on gut health would be beneficial to the seasonal allergy sufferer. I have an entire blog or video on what I’ve done to improve gut health. I’ve also got an entire program focused on gut health if you’re really serious about healing the core of your entire health foundation.
But a simple place to start with would just be including Allerzyme™ to your routine. The capsules are really small, and if you are unable to swallow capsules you can break them open and mix it in a smoothie or yogurt or a spoonful of raw honey.
Sulfurzyme™ Capsules and/or Powder
You can grab all of these supplies HERE
Did you know that you can also reduce allergy symptoms over time by reducing toxin exposure from cleaners, personal care products, cosmetics and skincare, anything with fragrance, processed foods, etc?
That's what we are all about over in the Swap It Savvy Community FB group or Swap It Savvy on Instagram, so pop into those if you'd like and good luck navigating this allergy season! I am always here if you need some guidance.
Best Wishes,
Jackie
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Many women think they can use the LH tests for avoiding pregnancy, and that is some thin ice to be walking on. Despite the tests clearly stating they should not be used to prevent pregnancy, I still get asked ALL. THE. TIME. “why can’t I just use this machine/test to tell me when I’m ovulating and then we won’t have sex?” Or worse ...”he won’t finish in me.” (another myth that needs some serious straightening out in our world).
Luteinizing Hormone (LH) is the hormone released by the pituitary gland that causes the outer shell of the follicle to start breaking down so the ovum can break free. LH spikes just before ovulation happens. Ovulation prediction tests that measure the level of LH in your urine and saliva with the idea of helping you predict ovulation so you can increase your chances of becoming pregnant are readily available at any store with a pharmacy section.
But there are many weaknesses to this plan of using LH testing to avoid pregnancy. The first one being, the tests were never intended for this purpose, and that alone is an indication of their effectiveness for this.
The next really bad idea is that withdrawal has a high rate of failure. Depending on your source and timing in the cycle it can be anywhere from 5-25%. But if you’re not willing to bring life into this world, even 1% is too high to chance. There is this thing some women have coined “perfect withdrawal” but that is just a more socially acceptable name for masturbation. Associating that with the actual withdrawal or “pulling out” technique has resulted in many, many unplanned pregnancies. Any fluid that leaves the penis has the potential to have sperm cells in it. Furthermore, even if sperm come in contact with the right cervical fluid OUTSIDE the vagina those sperm can meet egg and make baby, says WOOMB International, the largest worldwide organization for researching this kind of stuff.
OK putting soapbox away.
Back to LH testing.... another reason you can’t use a LH test alone to avoid pregnancy is LH surges just before potential ovulation. The cervix will have been secreting fluid that nourishes sperm and aides their swimming efforts in preparation for ovulation. Sperm can live up to 5 days in this ideal cervical environment, so it would be possible that you have viable sperm in your cervix before, during, or after the LH test showing positive. Those sperm could still meet egg and make baby.
And finally, just because there is a spike in LH does not mean ovulation actually happened. It just means the body attempted ovulation. LH can surge without an egg being released at all, or ovulation may just be delayed for a few days or even weeks for one reason or another. So, you may see a positive LH spike on your test and falsely believe you ovulated and are in the infertile luteal phase of your cycle having carefree sex every day until you realize your period never showed up. (oops!)
Understanding the significance of tracking other biomarkers such as the cervical fluid and how to properly identify ovulation using a specific researched method offers a greater likelihood of avoiding or achieving pregnancy. Understanding a sound method of fertility tracking, like Billings Ovulation Method®, is a sure shot way to get to know your body so that you can PROPERLY and most accurately identify the times when pregnancy is impossible or when it is most likely. It is also a great tool for monitoring your reproductive health in general.
I hope this was helpful to you!
If you would like to learn more about how to successfully implement a means of avoiding pregnancy that is natural hormone-free, and still 99% effective, check out my info page on the Billings Ovulation Method HERE.
I would also like to extend an invitation to join a community of women who are working towards health freedom, body literacy, and empowering each other to take better care of ourselves. In here we talk about all things womanhood throws at us and work on natural solutions to overcome them. We focus specifically on natural fertility management and general hormone balance. If this sounds like a fit for you, you can check us out HERE.
And don't forget to grab my free guides:
and
Be Well!
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Gut health isn't just another health trend topic that will come and go. Gut health IS THE health topic....and it's probably the missing link you've been longing for.
I'll explain in a bit, but first, my story and personal journey. Watch the video or keep reading to see if this sounds familiar to you.
I have suffered from chronic constipation my whole life. I never knew it was that. I just knew it was embarrassing and uncomfortable, and I had to strategically plan out my day according to my bathroom needs. Not because I needed to be near a bathroom for a quick elimination problem, but because I knew I would need HOURS to get my business done.
Going #2 in between classes at school was not an option (not enough time). I would end up having to hold it until I got home. By that time I would be so bloated with painful cramps I would be buckled over in pain....but I was good at hiding it because I was too embarrassed to say anything. And if you know anything about elimination habits, you know that the longer you hold it in, the harder it is to go when you finally try to.
This misfortune followed me through adulthood into the workforce....more embarrassment.
Another thing I experienced regularly was pain caused by bloat that was so intense I couldn't stand straight. It had me looking 6 months pregnant and curled up in a ball until I found something that helped. Sometimes I could muster myself up to take a hunched over walk (hey, it works for horses). Sometimes I could take some pink stuff, but sometimes the only that worked was to throw in the towel for the day and go to bed. Not too convenient if it was the middle of the day.
This happened to some degree EVERY. DAY.
I wondered if anyone else had this issue. I wondered if there was something wrong with me. I wondered if I'd ever find relief.
Thank GOD I did find a solution!
I personally focus on gut health habits EVERY day. It is at the forefront of my food choices and my activities, but now it is in a positive manner, not in a spirit of dread and embarrassment.
I have learned to love water, which is the first thing people tell you to do right?
(annoying naggy tone) "drink more water"
Like if only it were that simple right?
But yes, water intake makes a difference, so learn to like it. (I've got tips for that)
(same annoying naggy tone) "you need more fiber"
More eye rolling. Like, "yeah....I get it!"
"Just take a laxative"
Ok, now we're getting into some BAD advice. Let's just NOT. (negative long term side effects)
Why does Gut Health even matter?
For me, it was affecting my day-to-day quality of life.
THAT MATTERS.
The digestive system is at the CORE of your body, and so, at the core of your health. If it's sick, you're sick.
Healthy elimination habits have a direct effect on your...
Hormones. Used up hormones, particularly estrogens, need to be eliminated swiftly from your body so they don't build up and cause imbalance. When estrogens hang around too long they feed cancer cells, among other things.
Liver Function. The liver empties out into the intestinal tract each night at about 3 a.m. If the intestinal tract is backed up, the liver has no where to go with the sludge it has filtered out of your blood stream. This sludge includes those used up hormones I just mentioned and any other toxins you have consumed and absorbed from your food, water, and environment, as well as general metabolic waste (think car exhaust). As with any clogged sewage system, the backed up mess goes back to where it came from. For us, it means back into the bloodstream. This creates a domino effect of problems like allergies, inflammation, toxicity, etc.
Skin condition. Most skin issues are actually gut-related issues. If there is inflammation in the gut (or anywhere else in the body), there will be inflammation in the skin at some point. The body needs to flush it out somehow and even though the skin is the last resort, we are typically so backed up with toxins that our skin is the only route left. This creates issues like eczema, psoriasis, and cystic acne.
Sleep. Serotonin effects our sleep. It is used by the brain, but it is made in the gut. If the gut is too filled with decaying fecal matter and trying to manage the problems that that causes, it's not going to be able to give good focus on creating a non-vital hormone like serotonin. It's more worried about getting the rotting garbage out so it doesn't end up in your vital organs to create more damage.
The body also does 80% of it's restorative repair in deep sleep mode. So if you're trying to heal from anything, sleep is imperative.
Stress. Sleep effects our HPA-axis (Hypothalamus, Pituitary, Adrenals) this is our stress response system. When we are not getting good quality of sleep, the body will read this as stress. This will have another cascading domino effect on your overall health, but more specifically it will burn out your adrenals, throw off your menstrual cycles, and mess with your mental clarity.
Mood. Lots of depression conditions are treated with serotonin drugs. See above in sleep.
Brain Function and Mental Alertness. The skull does this amazing thing at night where the plates contract and sort of "wring out" the brain like a sponge to clean the toxins from it. (remember, toxins can also just be metabolic waste from its normal healthy functioning. like car exhaust). The garbage then gets wrung out into the spinal cord and filtered out through the lymphatic system. This cleansing function can only happen in a deep REM sleep. This is one reason we are in mental fog when we don't get good sleep.
Immune Function. The digestive tract is a LARGE part of our immune system. If it's not functioning well, our immune system is weakened. We don't need any of THAT right now, do we?
ALL OF THIS MATTERS!
And all of this is directly affected by the state of your digestive system functioning properly.
What does functioning properly look like?
The perfect bowel movement should be soft, well-formed in one piece, light-to-medium brown in color, and easy to pass. It should take you minutes to poop, not hours.
If you are not properly and efficiently having perfect bowel movements within 2 hours after every meal, you need to do some work in the area of gut health.
And how LIBERATING it is to poop like this! Yes, I just said that and it's TRUTH. (If you know, you know.)
Sitting down and getting my business done in the time it takes me to even just pee is something I thought I would never experience. And did you know....having a "good poop" releases happy endorphins too? That's why we feel so GOOD when it's done! #doublewin :-)
My journey with healthy gut habits is about 10 years strong now. If you want to know how I do it, I'll show you! Just grab my Gut Health Guide HERE and be on your way!
When I think back on how much of my time... my life, was wasted sitting on a toilet, it makes me sad and mad and robbed. I'll never get that time back. If only I had known then what I know now, how much different would things have been for me?
I don't want that for anyone else.
So girl.... I got you! All you have to do is ask!
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