Update in my journey of switching to safer products

Why Safer Products:

I have been on a quest for over a year to find the best non-toxic beauty, personal care, and household products. This includes everything from skincare, to make-up, to hair products, and cleaning products. Basically everything I am putting on my body, breathing in, or using in my home. I am so conscious of everything I put in my body nutrition wise, it only makes sense that I have the same approach for all of the products I use. There is so much information out there however it’s hard to know what is actually safe to use and what to avoid. Keep reading for the reason why I made the switch, why you should consider doing it too, as well as a few tips to get you started.

I first started becoming conscious about what was in my beauty products when I adopted a vegan lifestyle 7 years ago and discovered that a lot of brand named products were tested on animals. While I am not a vegan anymore (click here to see why) this made me realize I needed to learn to read the labels on products just like food labels, and look for approved symbols on products such and “vegan” and “cruelty-free”. I made the switch to many “natural” products at this time, but only did so based on making sure they were vegan and cruelty-free. What I didn’t realize was that just because a product was labelled “natural”, “organic”, “vegan” or “cruelty-free” didn’t necessarily mean it was non-toxic, or even healthy for that matter.

The next change I made was to my cleaning products. As someone who is very sensitive to smells and chemicals I was already very picky with what cleaning products I would buy, gravitating towards unscented options. I decided to switch most of my household products to Norwex products which are free of harsh chemicals and better for the environment. Making this change made me realize just how sensitive I am to many smells and chemicals. I now get a massive headache around anything with a strong, chemical, or perfume smell, and even get itchy/red eyes and break out in hives. My body is obviously telling me these chemicals are bad for me.

Then came my discovery of Breast Implant Illness last year and my ruptured silicone implant (click here for the full story). I found out that the chemicals in my breast implants were toxic, some carcinogenic, and many were endocrine disruptors which cause certain hormones to become more dominant, throwing off our natural hormonal balance and potentially causing reproductive issues. This sparked me to look further into these chemicals and I discovered that many of the so called “natural products” I was using also contained these hormone disruptors, carcinogens, and other ingredients not healthy for our bodies. I knew I had to make changes to many of the products I used and thus began my search.

While I was tempted to just throw out every beauty product in my house and start fresh I knew that wasn’t an option, not only financially but I also didn’t know where to start. The beauty industry is an over 500 billion dollar industry and natural or “clean” products have continued to gain popularity over recent years. Many of the big brands are jumping on board, and labels such as “natural,” “pure”, and “green” are popping up everywhere. The scary thing is there is a massive lack of policy around chemicals in beauty and personal-care products in North America. The FDA has not updated the law passed in 1938 that gives them almost no authority to regulate beauty products. Right now, companies are allowed to put nearly any chemical into personal-care products sold in the US—even known carcinogens—without any safety testing and without disclosing all the chemicals on labels. The FDA in the U.S. has only banned thirty potentially harmful ingredients in cosmetics, 600 are banned in Canada, while the European Union has banned over 1400! Companies are allowed to market and label their products as “natural”, “organic”, “non-toxic”, “clean” (you name it) and it means absolutely nothing. How terrifying is it that we are putting these products on our skin everyday and letting it absorb into our bodies through our largest organ (our skin) leading directly into our blood steam?!

Thankfully there are good companies out there who are committed to making products that are truly non-toxic but unfortunately it took a lot of trial an error on my part to find the right ones for my sensitive skin, even developing a skin condition (called Perioral Dermatitis) in the process. I also unfortunately learned the hard way that my skin does not like coconut oil or other oils that rate high on the comedogenic (pore clogging) scale, as well as certain essential oils. Another lesson in that “natural” does not always mean good for your skin.

Start Slow:

I’m sure by this point you are wondering where to get started and might even be feeling a little overwhelmed. Don’t worry though, a year later and I’m still transitioning some of my products so don’t expect to do it overnight. I suggest making the switch to new products slowly, perhaps as you run out of one, or are ready to try something new. I started with products I used the most like deodorant, soap, toothpaste, chapstick, and body lotion (click on each underlined hyperlink for my favs). Then one-by-one I eventually replaced all of my products including skin-care, makeup, hair products, and sunscreen.

Download The EWG App:

The EWG (Environmental Working Group) has a fantastic app called Skin Deep where you can scan or search for your products and it will give you a safety rating. This is a great way to find safer, nontoxic products for you and your family and was super helpful for me when transitioning products. I keep mine on hand when shopping to see where a product scores. Anything in the “green zone” is considered safer with the “EWG Verified” symbol (shown in the photo below) being the best rating. The app is not funded by any specific company (unlike others out there) so all of the information is unbiased and based on scientific literature. You can click on each ingredient in the product you are searching or search for them individually to get the details.

In my search over the past year I was introduced to Beautycounter products, and their mission to get safer products into the hands of everyone spoke to me. Not only do they make high quality and beautiful products, but they are advocating for stricter guidelines and regulations in the personal-care industry to shift it away from using harmful and questionable ingredients. Going above and beyond the EU’s guidelines Beautycounter banned over 1,800 ingredients in their formulations, called The Never List™. I personally fell in love with their charcoal soap, shampoo, conditioner, and lipgloss.

The more I learned about Beautycounter’s story and the more products I tried, the more impressed I became with the company’s motto to advocate, educate, and formulate safer accessible personal-care products for everyone. Naturally I decided to sign up as a Beautycounter Consultant to help others make safer choicer for them and their families since optimizing health from the inside out is my passion. I truly love and believe in these products and I am grateful to have found a company whose standards and values align with mine.

I’d love to help you find products you love too, whether it’s Beautycounter or some of the many other brands I use. Reach out with questions or recommendations and I’d be happy to help.

What’s Next?

It’s no doubt that more and more people are making the switch to safer non-toxic beauty and household products. But how do you know it is truly non-toxic and what should you look for on the label? Stay tuned for future posts where I’ll help you find out if your product meets the list, as well as what top ingredients you should absolutely avoid. Did you find this article useful or interesting? Please give it a like below, subscribe for future posts and share it with someone who can also benefit.

Be Well, Krissy – xo

How toxic are your beauty products?

It’s no surprise that many chemicals we ingest or breathe-in are harmful to our health. But did you know there are an alarming amount of toxic chemicals we use every day in our beauty and household products without being aware of the impacts they have on our health? Click here to read why. For that reason more and more people are making the switch to healthy non-toxic beauty and household products. But how do you know if your favourite product is truly non-toxic, and what should you look for on the label? After-all many of the ingredients lists are long and contain compounds that are hard enough to pronounce let alone understand. Unfortunately claims such as “natural”, “vegan”, “clean”, “green”, “organic”, or “non-toxic” doesn’t necessarily make it safe. Keep reading and I’ll help you find out if your product meets the list.

Let’s first start off with a list of common potentially harmful and/or irritating chemicals. Go ahead and grab some of your favourite beauty products and see if they contain any of these ingredients I’ve listed below in alphabetical order. Just a little warning that this list can be slightly overwhelming. I don’t expect you to avoid all of these ingredients at once, or at all if you choose not to. But I do think it’s important for you to look into these chemicals more and know what is in your products, especially if you have current health condition such as hormonal imbalances or chronic inflammatory conditions. These chemicals might just be the root of your problems, or at the very least not helping your health.

30 Common Potentially Harmful Chemicals in Beauty & Household Products:

  1. Alcohol
  2. Aluminum
  3. Benzalkomium Chloride
  4. Benzoyl Peroxide
  5. Bisphenol – A (BPA), BPS
  6. BHA (Butylated Hydroxyanisole), Toluene, BHT (Butylated Hydroxytoluene)
  7. Carbon Black
  8. Coal Tar Dye, P – Phenylenediamine (Colours listed as “CI”, “FD&C,” or “D&C”)
  9. Dibutyl Phthalate, Phthalates, DHP, DBP5, DEHP
  10. Dioxins
  11. Formaldehyde – Releasing Preservatives (DMDM Hydantoin, Quanternium-15, Diazolidinyl Urea, Imidazolidinyl Urea, Methenamine)
  12. Gluten, Hydrolized Wheat Protein, Wheatgerm
  13. Heavy Metals (Nickel, Lead, Mercury, Arsenic, Mercury, etc)
  14. Hydroquinone
  15. Octinoxate
  16. Para – Aminobenzoic Acid, PABA, Benzphenone, Avobenzone, Ethoxycinnamate
  17. Parabdens (Ethyl, Butyl, Methyl, Propyl, Isobutyl, Methyl)
  18. Paraphenylenediamine (PPD)
  19. PEG (Polyethylene Glycol), Dioxane; 1,4 Dioxane (Ingredients ending with eth/oxynol like Ceteareth)
  20. Petroleum, Petrolatum, Mineral Oil, Petrochemical (Paraffins ending in “anol” such as isopropyl alcohol, isopropanol, methyl alcohol, methanol, butyl alcohol, butanol, ethyl alcohol or ethanol)
  21. Phenoxyethanol
  22. Propylene Glycol, Butylene Glycol
  23. Silicone
  24. Siloxanes (Cyclomethicone and ingredients ending in “siloxane”)
  25. Sodium Lauryl Sulfate (SLS), Sodium Laureth Sulfate (SLES)
  26. Sunscreens (Retinyl Palmitate, Oxybenzone and Octyl Methoxycinnamate)
  27. Synthetic Fragrances (Parfum, Fragrance)
  28. Talc
  29. TEA, DEA, and MEA (Triethanolamine, Diethanolamine, Monoethanolamine, Cocamide DEA, Lauramide DEA
  30. Triclosan

Now What?

If you are like me you have discovered that many of your favourite products contain numerous of these chemicals. So what’s the next step? Of course I don’t expect you to throw out all of your products and start from scratch. Who has the time or money to invest in that? However here are a few tips I suggest to help you start making the switch to healthier products:

  • Check your products on the EWG’s Cosmetic Database. This can help you decipher which of your products are the most toxic and which ones you might want to switch first. You can also search for individual ingredients you are wondering about to see how they rate on the toxicity scale.
  • EWG (Environmental Working Group) recommends avoiding at least these top 5 harmful ingredients as a start:
    • DMDM Hydantoin
    • Diazolidinyl Urea
    • Imidazolidinyl Urea
    • Ceteareth
    • PEG and Polyethylene
  • Download EWG’s Healthy Living App and search their website for EWG Verified Products
  • Consider switching to a healthier product as you run out of another or are ready to try something new.
  • Copy the list above into your “notes” on your phone or print it off. That way when you are shopping for a new product you can check your list to see how it matches up. Look for samples to try first or travel sizes.
  • Follow my tips here on the 3 products I suggest switching first.
  • Do your research when looking for a new product. Read reviews and look for unbiased feedback from other users.
  • Take your time when switching to new products. I have slowly been making the switch over the past year am and still experimenting/looking for the best products.

Of course keep following my blog and social media posts as I continue to test out new products and give reviews. Have a suggestion for me to try or looking for my feedback on a product? Leave me a comment below or fill out a contact form and I’ll get back to you soon.

Did you find this article useful or interesting? Please give it a like below, subscribe for future posts and share it with someone who can also benefit.

Naturally, Krissy – xo

A Day in my Food Diary

One of the most common questions I get is about what I eat in a day…so today I am sharing that with YOU!

Before I go into the details there are a few things I should mention. If you’ve been following my previous posts you know that I follow a keto, intermittent fasting, and anti-inflammatory lifestyle. Click here to see why.

Since I eat this way there are many things I do not include in my diet because they just don’t make me feel my best including grains, fruit, legumes, sugar, dairy, soy, and night shade vegetables. I’ve also played around with my eating/fasting windows and have found that 2 meals a day works best for me both energy and results wise.

Of course my choices change daily depending on my schedule, the season, our social schedule, and what type of intermittent fasting window I am doing that day. For example there are some days that it makes more sense to do one meal a day (OMAD) so in those cases this schedule changes, and there are also days that I eat a little later to work around my schedule. I also enjoy variety so I switch things up often. But here is an example of a basic day for me.

A Day in my Food Diary:

7 am – ACV Drink*

2 tbsp organic apple cider vinegar

1/2 tsp organic lemon juice

1 cup of water

A sprinkle of pink Himalayan salt

*In addition to many other health benefits it helps control hunger and neutralizes stomach PH.

During the morning I’ll drink water and tea as needed.

1 pm – Break-Fast:

3 eggs cooked in 1 tbsp coconut oil

1/4 avocado, diced

Pink Himalayan salt and pepper to taste

Green Smoothie:

2 cups of frozen organic kale

1/2 scoop of fermented greens powder (click here for my favourite)

1 tsp Maca powder (click here for my favourite) 

2 tbsp chia seeds

1/2 tsp lemon juice

1/4 tsp cinnamon

1/4 tsp ground ginger

1/4 tsp cream of tartar (high in potassium)

1/2 tsp turmeric

Dash of pepper (helps absorb the turmeric)

Sprinkle of pink Himalayan salt

Water to cover everything 

6 pm – Meal 2:

1 cup of homemade bone broth to sip on while cooking (recipe here).

6 oz fatty meat (steak, hamburger, lamb, pork, chicken thigh, etc.) usually grilled or baked. 

1 cup of cooked green vegetables (Swiss chard, asparagus, Brussels sprouts, broccoli, cabbage, etc.) or a large salad.

I allow for 1/2 tbsp of grass-fed butter for cooking each cup of vegetables or 1/2 tbsp olive oil for salads. I also use fresh herbs and spices to flavour, as well as apple cider or balsamic vinegar.

1/3 serving of my coconut yogurt (recipe here)

1 tbsp of Krisda Chocolatey Chips for dessert

Dandelion tea after supper to help promote digestion 

Tips and Macros:

If I feel hungry in between meals I will have a Zevia drink or carbonated water as the carbonation helps to ward off hunger. But this is only the case if I do OMAD or eat later than planned.

While I only eat twice a day my meals are huge and I try to split my calorie intake between both (600 – 800 cal/meal). At my current weight I aim for 1400 – 1500 calories day depending on my activity level at 70% fat, 20% protein and 10% carbs. I am still in the weight-loss phase so this is a 20% calorie deficit for my height, weight and age. I aim for 30 g of fiber a day and no more than 5 g of sugar. I use MyFitnessPal to track my macros daily.

When I first started eating 2 meals a day I honestly found it hard to each so much at once, especially following a high-fat eating protocol. For that reason I am always satisfied after meals and rarely hungry in between meals.

While I am not eating dairy, fruit or grains I meet at least 100% of the common nutritional requirements listed on labels a day through food including vitamin A, vitamin C, calcium, and iron. As discussed in this post I also use a few additional supplements that are important for my goals and lifestyle.

Stay tuned for more tips on keto, intermittent fasting, and anti-inflammatory nutrition. Leave a comment below if you have questions and please share with a friend.

Naturally, Krissy – xo

How I Kicked My Coffee Habit

It’s officially been 3 months since I’ve quit my coffee addiction and I’m never looking back. Keep reading for how I’m feeling now without it, as well as the perfect substitution I’ve found to replace it.

I decided to give up coffee in January when I started my second Fibromyalgia and anti-inflammatory elimination diet. I didn’t part with it when I did an elimination diet last year because I was always so exhausted, I couldn’t imagine life without it. I needed at least one coffee to wake me up in the morning and often a second one to keep me going after lunch. I loved the smell, the bitter taste, and looked forward to every single cup. I thought it was important to give my elimination diet 100% this time around though and wanted to rule out the possibility of adrenal fatigue.

I’m not going to lie, the first three days were awful! Day 1 was the worst. I was a horrible person to be around because of my irritability and was so exhausted I needed a nap (which I never do despite my chronic fatigue). Day 2 was slightly better, and day 3 a little more. Based on what others told me I thought I would go through these withdrawal symptoms for at least week or two, but thankfully by day 4 I was fine. I had so much energy by day 5 that I did my first workout on our elliptical machine in forever.

My energy continued to increase in the weeks after, and while I did cut out a lot of other inflammatory foods from my diet, my chronic pain, IBS symptoms and Interstitial Cystitis (IC) were all much better. I added green tea back in last month so I am having a little caffeine again but it doesn’t seem to affect me the same way as coffee. Recently I decided to try one medium coffee just to see how I’d feel and this confirmed it’s definitely one of my triggers. I woke up very sore the next morning and my IC and IBS were acting up. It also makes me anxious and sweat more. Unfortunately I’ve discovered decaf coffee isn’t good for my IC either. So as much as the smell still gets me, I’ve decided to break-up with coffee for good. The fact is coffee is very acidic and inflammatory. It’s clear my body knows what is best for me and I’m going to listen to it.

Thankfully I’ve found the perfect substitution that not only helped with my initial transition but is a regular yummy treat for when I’m craving a warm coffee-like drink. Dandy Blend not only smells like coffee, it looks like coffee, has a rich and slightly sweet taste, and a smooth texture giving it the closest resemblance to coffee I’ve found.

As it’s name suggests Dandy Blend also has all the benefits of dandelion root which include:

  • Improving gut health
  • Helping digestion
  • A good source of vitamin K & calcium
  • Can prevent gallstones
  • Balances water
  • Can decrease eczema
  • Can help with muscle & joint pain
  • And so much more!

Thinking of kicking your morning coffee habit to the curb? Or looking to cut back? Click here to try Dandy Blend yourself and let me know what you think!

Do you have a coffee substitute you like? Let me know in the comments below and please share with someone you think would like this article.

Naturally, Krissy – xo

My Supplement Routine

While I try hard to get as many nutrients from food as I can, I am a big believer in supplementation for optimal health and wellbeing when meeting requirements isn’t possible through diet alone. I’m often asked questions on my supplement routine, as well as brand recommendations and dosages, so I wanted to share that with all you. Keep reading for my routine and a detailed explanation of what each supplement is beneficial for. Click on the links for my favourite brands.

My routine does change from time to time depending on my goals and how I am feeling. Currently my goals are to ensure I’m meeting all of my nutritional requirements while supporting my anti-inflammatory diet, to decrease inflammation and stress, increase energy, balance hormones, and just to generally feel my best.

I should also add a little disclaimer in that these are the supplements I personally find are the most important for me based on my diet, lifestyle, and goals. These supplements have been recommended to me by health professionals and I am simply sharing what I take, without recommending you follow my routine. Please make sure you consult with a health professional and do your research when choosing what supplements are best for you. For example I know a lot of people supplement with omega-3, probiotics, collagen, etc. These are all important nutrients however I am conscious of meeting my requirements of these from food so I don’t currently need to supplement with them. Everyone’s individual needs differ however.

My Daily Supplement Summery

Click on the beige links below for the brands I use:

Vitamin D3 – 6 drops/day (6,000 IU)

Vitamin K2 – 100 mcg/day

Adrenal-Pro – 2 capsules, twice a day

Women’s Multivitamin – 2/day

CoQ10 – 400 mg/day

DIM – 1/day

Iodine – 3 drops, twice a week

Trace Minerals 10 drops/day in 1 L of water

Magnesium Glycinate – 400 mg before bed

The Details

Vitamin D3 – 6 drops/day (6,000 IU) – Click here for the brand I use

Vitamin D is essential to absorb calcium and phosphorus needed to build and maintain strong bones and teeth. It is also important for immune system function and has been recently linked to cancer prevention.

As a Canadian it is almost impossible to meet vitamin D requirements without supplements, especially in the Winter. I learned this the hard way. My vitamin D was extremely low 4 years ago and since then I have been taking 6,000 IU of vitamin D3 a day in the fall and winter months. I don’t need as much in the summer since I spend so much time outdoors. Doctors have actually stopped testing for vitamin D and instead suggest everyone take a vitamin D supplement of at least 1,000 IU/ day.

When choosing a vitamin supplement make sure it is vitamin D3. D3 is the bioactive form of vitamin D that our body naturally produces when it is exposed to sunlight. While both are beneficial for your health, vitamin D3 is far better absorbed and utilized by the body.

Vitamin K2 (which I talk about next) is important to take with vitamin D3 to help prevent hypercalcemia, which is one of the concerns of higher vitamin D intake.

Vitamin K2 – 1/day (100 mcg/day) – Click here for the brand I use

Vitamin K2 has been recently studied extensively for its connection with reducing inflammation in the body. Unlike vitamin K1 which is found in green vegetables, vitamin K2 is produced by bacteria in our gut and can be found in fermented foods. Unfortunately most of this is passed out in our stools. Vitamin K1 can convert to K2 however the amount produced might not always be sufficient enough.

Vitamin K2 also works synergistically with a number of other nutrients to aid in their function, including calcium and vitamin D. K2 is vital for transporting calcium to where the body needs it and helps prevent hypercalcification of the arteries and other organs.

Vitamin K2 deficiency leaves you vulnerable to a number of chronic diseases, including osteoporosis, heart disease, cancer, brain disease, and improper calcification leading to kidney stones or heel spurs.

Adrenal-Pro – 2 capsules, twice a day – Click here for the brand I use

This adrenal support supplement includes several compounds called adaptogens that I was taking separately before including Ashwagandha, Rhodiola and Siberian Ginseng. I stumbled upon this supplement at my local health food store and figure it would be easier to combine everything in one convenient capsule.

Adaptogens are herbs that have the properties to help increase the bodies internal resistance to stress. These herbs have been used for centuries to help improve mental and physical performance during periods of physical stress. Adaptogens help to increase physical and mental performance after periods of physical and/or mental exertion, increasing energy, reducing stress and fatigue and providing an improved sense of well being.

I believe my body was going through a period of adrenal fatigue and this supplement is great for helping support the adrenal glands, which are responsible for producing the stress hormone cortisol. Adrenal fatigue happens when the adrenal glands are exhausted and unable to produce adequate quantities of hormones, primarily cortisol, due to chronic stress or infections.

This supplement contains other beneficial ingredients that also help decrease stress and increase energy including B vitamins, Schisandra, L-Tyrosine and Astragulus.

Women’s Multivitamin – 2/day – Click here for the brand I use

I find a good multivitamin is beneficial just to make sure I am covering all of my nutritional bases. Even though I try to buy organic when possible, our food and soil just isn’t what it used to be in terms of nutritional value. I also question whether or not I absorb all of my nutrients from food while dealing with IBS.

When choosing a multivitamin I look for something that is derived from food instead of manmade chemicals. I also prefer to use a multi that is specifically for women so that I know I am getting everything I need, since men and women differ in certain nutrient requirements.

I recently found out that I have the MTHFR gene mutation which inhibits my body from converting folic acid and vitamin B12 to their active forms, methyl folate and methlycobalamine. This requires me to supplement with these active forms. Thankfully this particular multivitamin contains the active forms of both in the amounts I need per day.

CoQ10 – 400 mg/day – Click here for the brand I use

Coenzyme Q10, or CoQ10, is a compound that helps generate energy in your cells. It is produces naturally in the body but this is decreased with age. Research has showed that several health conditions are linked to low levels of CoQ10 including cancer, heart disease, diabetes and brain disorders.

Studies have also shown that CoQ10 has many health benefits including promoting heart health, improve male and female fertility, can help reduce oxidative damage to the skin from UV rays (ie it might help keep your skin looking younger), can help with exercise performance, can reduce headaches, and might help prevent diseases such as cancer, heart disease, diabetes, brain disorders and lung related diseases.

DIM – 1/day – Click here for the brand I use

Diinolylmethane or DIM is a supplement used to balance estrogen dominance. It is a natural plant-based chemical found in many cruciferous vegetables. 1 capsule of DIM is equivalent to 8 lbs of cruciferous vegetables. DIM works to create a healthy balance of estrogen and testosterone in your body.

DIM supplements are also often used for breast, uterine and colorectal cancer prevention. It can also help with PMS and menopause symptoms, decrease inflammation, help with weight loss and helps treat acne.

Iodine – 3 drops, twice a week – Click here for the brand I use

Iodine is an essential nutrient needed by the body. The thyroid gland needs iodine to produce hormones. If it does not have enough iodine the thyroid gland has to work harder and can cause it to enlarge, also known as a goiter.

Iodine is especially important for women of reproductive age as a deficiency can lead to infertility. Iodine deficiency can also lead to an autoimmune disease of the thyroid and may increase the risk of getting thyroid cancer. Some researchers think that iodine deficiency might also increase the risk of other cancers such as prostate, breast, endometrial, and ovarian cancer.

There are very few food sources of iodine and for that reason it was added to table salt many years ago to prevent deficiencies. Sea vegetables such as kelp and dulce are rich sources of iodine. Unfortunately as much as I have tried I am not a big fan of either, and I only use pink Himalayan salt which does not contain iodine.

There is also a concern for high cruciferous vegetable intake affect the thyroid glad. When eaten raw, the digestion of cruciferous vegetables in the intestines releases goitrogens, which can increase the need for iodine.

For these reasons I supplement with Iodine just to be safe, but thankfully only a small amount is needed. I take 3 drops twice a week mixed in a little water because the taste is not very pleasant. You can also rub it on your skin if you prefer, but be prepared as it will leave a yellow tinge behind.

Trace Minerals – 10 drops/day in 1 L of water – Click here for the brand I use

I have been very conscious lately of making sure my electrolyte balance is in check. Since I follow a low carb and high fat diet my body loses more electrolytes including potassium, sodium, chloride, and magnesium so it’s extra important I monitor my trace minerals. We use reverse osmosis at home so our water doesn’t contain any of these minerals unlike well water (p.s city water is even worse!).

Electrolytes are important to maintain cell function and water balance. They also regulate nerve and muscle function, balance blood acidity and pressure, and help rebuild damaged tissue.

I put 10 drops of these trace minerals in every L of water I drink and sprinkle a little pink Himalayan salt and “no salt (potassium)”. This ensures proper hydration, as without electrolyte balance you can become dehydrated no matter how much water you drink, as you will essentially just pee it out.

Do you get muscle cramps when working out or at night? Chances are it’s due to an electrolyte imbalance!

Magnesium Glycinate – 400 mg before bed – Click here for the brand I use

Magnesium is an essential nutrient for regulating many body processes, including muscle and nerve function, blood sugar levels, and blood pressure. This mineral also supports the making of protein, bone, and DNA. It can also help to reduce hot flashes in menopausal women.

Magnesium helps to relax muscles and your mind which is just what I need before bed to help me sleep. As a macro-mineral the body requires magnesium in large amounts. Studies have shown that many people are deficient in this nutrient because it is difficult to get enough from food alone.

There are many forms of magnesium all for different purposes. Magnesium Glycinate has a higher absorption rate than other forms of magnesium, and it is easier on the digestive system.

Brands Matter – Choose Quality Over Price

It’s important to keep in mind that not all supplements brands are created equally. When choosing supplements it’s important to make sure they are high quality, do not contain too many fillers, are non-GMO, and are derived from a food source as much as possible. This ensures maximum absorption and bioavailability.

Unfortunately many inexpensive brands are manmade from synthetic compounds. My general rule is not buying supplements that have a tv commercial or are generic drug store brands. Instead I buy trusted natural brands I’ve used before or that my naturopath and chiropractor recommends.

What’s your supplement routine? Leave me a comment below!

Naturally, Krissy – xo