Blogs

Blogs – by Iliriana Zeneli

The Fiber Fix: Everything You Need to Know About Nature’s Detox Superpower

Let’s get real: when’s the last time you thought about fiber outside of a constipation commercial? The truth is, fiber isn’t just for “staying regular.” It’s a foundational nutrient that supports gut health, blood sugar balance, hormone detox, metabolic health, and even your mood. But not all fiber is created equal and chances are, you’re not getting enough of the right kinds. The 3 Main Types of Fiber (And What They Actually Do) 1. Soluble Fiber: The Gel Maker Soluble fiber dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps regulate blood sugar, and binds to cholesterol for removal. Benefits: Balances blood sugar Supports satiety and weight management Feeds your gut microbes Helps lower LDL cholesterol Sources: Oats, flaxseed, chia seeds Apples, berries, pears Beans and legumes Psyllium husk (not from Metamucil 🤮) 2. Insoluble Fiber: The Broom Insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to your stool and sweeps through your digestive tract to keep things moving. Benefits: Prevents constipation Supports regular bowel movements Promotes detox by moving waste through efficiently Sources: Whole vegetables (especially skins) Leafy greens, cauliflower, zucchini Brown rice, whole grains Nuts and seeds 3. Resistant Starch: The Underdog Fiber Resistant starch resists digestion in the small intestine and ferments in the colon, feeding beneficial bacteria. Benefits: Nourishes your gut microbiome Improves insulin sensitivity Reduces inflammation and bloating May help with fat metabolism and hormone balance Sources: Green bananas or plantains Cooked and cooled potatoes, rice, or lentils Tigernuts Potato starch (unmodified): great in smoothies 🧠 Fiber = Detox, Hormone Health, and Metabolic Magic Here’s what most people don’t realize: fiber helps your body eliminate excess estrogen, toxins, and metabolic waste. Without it, those things recirculate, leading to hormone imbalances, fatigue, acne, and sluggish digestion. Fiber also: Slows carb absorption to prevent glucose spikes Feeds your gut (which makes serotonin & dopamine!) Supports regular pooping: a non-negotiable for detox Yet the average American only gets 10-15g/day, while optimal levels are closer to 30-40g/day (depending on your size and activity). 🥄 How to Add More Fiber (Without Getting Bloated) 📌 Start low and go slow. If you increase fiber too fast without enough water or digestive support, you might feel gassy and uncomfortable. Here’s how to do it smart: ✅ Daily Fiber Boost Checklist: Add chia or flax to smoothies for soluble fiber & omega-3s Eat the skins! (apples, carrots, zucchini) for insoluble bulk Cook and cool your starches to build resistant starch Snack on berries + nuts instead of crackers or bars Use psyllium or acacia fiber in drinks or baking Drink plenty of water: fiber needs fluid to work! 🌿 Bonus: Pair fiber-rich meals with digestive bitters or apple cider vinegar to help your body break it down better. 🌱 What About Prebiotic Fiber? Prebiotic fiber is a specific type of fiber that acts as fuel for your good gut bacteria. Think of it like fertilizer for your microbiome helping beneficial strains grow, thrive, and crowd out the bad guys. A balanced gut = better digestion, immunity, mood, and hormone balance. Top Prebiotic Fiber Sources: Green bananas or plantains Garlic, onions, leeks Asparagus, artichokes Dandelion greens Chicory root, Jerusalem artichoke Apples, oats, flaxseed You can also supplement prebiotic fiber, we love our Preme line of gut nourishing hot cocoa and pure unflavored prebiotic fiber you can add to drinks!  🛒 Favorite Fiber-Rich Swaps: Instead of… Try This Sugary cereal Overnight oats with chia + berries White toast Sourdough with avocado + hemp seeds Crackers Carrot sticks + hummus or guac Protein bars Chia pudding or a green banana smoothie Ice cream Coconut yogurt with flax + cacao nibs Final Thoughts Fiber is more than just “getting you to poop”, it’s your body’s internal housekeeping crew, mood booster, and metabolic support team. When you make fiber a daily priority, your gut, hormones, skin, and energy will thank you. And remember: you can’t detox without pooping and you can’t poop well without fiber. 😉

Blogs – by Iliriana Zeneli

Is Your Laundry Detergent Toxic? 6 Ingredients You Need to Avoid

The Hidden Dangers Lurking in Your Laundry Detergent Laundry detergents are an everyday essential, but many popular brands harbor hidden toxins that could be harming your health. Here’s a closer look at the most common harmful ingredients you might find on the back of your detergent bottle: 1. Synthetic Fragrances Labeled simply as "fragrance," these synthetic chemicals are often petroleum-based and can contain phthalates (endocrine disruptors) linked to hormone imbalance, allergies, respiratory issues, and reproductive harm. 2. Optical Brighteners These chemicals create the illusion of brighter clothes by reflecting blue light. Unfortunately, they linger on fabrics, causing skin irritation, allergic reactions, and potentially disrupting ecosystems when they enter waterways. 3. 1,4-Dioxane Not always listed explicitly because it’s a byproduct rather than an ingredient, 1,4-dioxane is classified as a probable human carcinogen by the EPA. It's found in detergents that include ingredients like sodium laureth sulfate. 4. Surfactants (SLS/SLES) Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES) are foaming agents that can irritate skin, eyes, and lungs. SLES often contains traces of 1,4-dioxane due to the manufacturing process. 5. Phosphates and EDTA Phosphates, though less common now due to environmental regulations, along with EDTA, can lead to environmental damage by promoting algae overgrowth in waterways, harming aquatic life, and causing significant ecosystem disruptions. 6. Artificial Colors and Dyes Artificial dyes offer no cleaning benefits and can cause allergic reactions, skin irritation, and even contribute to hyperactivity in sensitive individuals, particularly children. Making Safer Choices Knowledge is power, and becoming aware of these toxins empowers you to choose products that are safer for your family, your health, and the environment. Safe Alternatives for Your Laundry Routine (in no particular order) BLUELAND LAUNDRY STARTER KIT KOALA ECO LAUNDRY WASH - LIQUID TRULY FREE KIT (smells like 'classic detergent') PRONOUNCE LAUNDRY POWDER DIRTY LABS MELIORA LAUNDRY POWDER KOALA ECO LAUNDRY STAIN SPRAY MOLLY SUDS WHITENING POWDER BRANCH BASICS LAUNDRY KIT  code: HEALTHILLIE

Blogs – by Iliriana Zeneli

The Hidden Toxins Lurking in Your Hair Care (And Healthier Swaps You’ll Love)

If you’re spending time swapping seed oils and tossing toxic cleaning products… but you’re still scrubbing sulfates and synthetic fragrance into your scalp - we need to talk. 👏 Your hair care should nourish, not burden your body.And yet, most shampoos, conditioners, heat protectants, and styling gels are chemical cocktails disguised in pretty bottles. Here’s the dirty truth and the clean swaps you can find right now. 🚫 Offender #1: Phenoxyethanol Found in: Shampoo, conditioners, masks, leave-insWhy it’s a problem:A known skin irritant that can mess with your nervous system and act like a sneaky endocrine disruptor over time. It’s the beauty industry’s dirty little secret preservative. 💚 Healthillie Swap:➔ Shampoo & Conditioner – all our shampoos + conditioners are phenoxyethanol free! I personally use look organics, while matt uses UpCircle!  🚫 Offender #2: Synthetic Fragrance (aka “Parfum”) Found in: Heat protectants, styling gels, spraysWhy it’s a problem:That "signature scent" you love? It could hide hundreds of unlisted chemicals including phthalates linked to hormone chaos, allergies, and even fertility issues. 💚 Healthillie Swap:➔ Heat Protectant – Natural botanicals protect hair without synthetic ingredients or artificial preservatives ➔ Styling Gel – Clean formula provides hold without harsh chemicals or harmful additives 🚫 Offender #3: Silicones (Dimethicone, Cyclopentasiloxane) Found in: Heat protectants, leave-ins, conditionersWhy it’s a problem:Silicones make your hair look shiny but they suffocate your scalp, trap bacteria, and leave behind buildup that dulls and weakens your strands over time. Get real shine with botanical oils that nourish the hair.  💚 Healthillie Swap:➔ Hair Oil – Natural oils nourish hair without silicones or synthetic ingredients 🚫 Offender #4: Polyquaterniums + Acrylates Found in: Gels, mousses, spraysWhy it’s a problem:These synthetic plastics coat your hair and your body has no idea what to do with them. Bonus: they’re terrible for the environment too. 💚 Healthillie Swap:➔ Hair Mousse – Natural botanicals style hair without synthetic polymers or artificial preservatives 🚫 Offender #5: EDTA (Disodium/Tetrasodium EDTA) Found in: Shampoos, conditioners, styling productsWhy it’s a problem:EDTA can increase how much other nasty stuff your scalp absorbs. Plus, it’s a persistent environmental pollutant. 💚 Healthillie Swap:➔ Hair Mask – Clean, nontoxic formula without EDTA or junk fillers. 👏 Real Hair, Real Health Your scalp is like a sponge: highly absorbent and incredibly sensitive. At Live Healthillie, we only carry hair care brands that nurture your hair, protect your hormones, and respect your body’s natural biology. ✨ No parabens.✨ No synthetic fragrance bombs.✨ No greenwashing.✨ Just clean, real-deal formulas that actually work. Ready to detox your hair routine? Shop non-toxic haircare here. Your hair (and your hormones) will thank you. 

Blogs – by Lauren Fitzpatrick

Earth Day in a Cup: Iced Lavender Matcha Latte

Earth Day in a Cup: Iced Lavender Matcha Latte  There’s no better way to celebrate Earth Day than with a drink that honors the beauty and power of nature. Enter: the Iced Lavender Matcha Latte—a calming, antioxidant-rich blend made with clean ingredients, floral vibes, and a touch of creamy magic. This recipe features Blume’s lavender superfood blend, Cymbodika’s ceremonial-grade matcha, and a dreamy coconut cream swirl that makes each sip feel like a mini spa moment. It's the perfect reminder that wellness can be both beautiful and intentional. Why We Love This Drink Let’s break down the benefits behind each of these clean, functional ingredients: Matcha Packed with antioxidants (especially EGCG) Supports calm focus thanks to L-theanine Offers a gentle energy boost without the crash Supports detoxification and healthy metabolism Lavender Blend  Promotes relaxation and can help reduce stress Supports digestion and calms the nervous system Adds a subtle, natural floral sweetness—no fake flavors needed   Iced Lavender Matcha Latte Recipe Ingredients: 1 tsp Cymbodika ceremonial matcha or Blume Coconut Matcha 1 tsp Blume lavender blend 3/4 cup milk of choice (we love raw or oat milk) 1–2 tsp honey (to taste) 2 tbsp coconut cream Ice Instructions: Create the Lavender MilkIn a small bowl or cup, combine the Blume Lavender blend with your milk. Stir in honey until fully dissolved and frothy. Add the Coconut Cream SwirlTake a spoonful of coconut cream and glide it along the inside of your glass. This not only looks beautiful but gives each sip a creamy boost. Add IceFill the coconut-cream-lined glass with ice. Whisk the MatchaIn a separate bowl, whisk the matcha with 2–3 tbsp of hot (not boiling) water until smooth and frothy. Assemble the DrinkPour the lavender milk over the ice. Then, gently pour the matcha on top to create a gorgeous layered effect.

Blogs – by Iliriana Zeneli

The Truth About Over The Counter Medicine - & Better Alternatives

Let’s talk about the over-the-counter (OTC) "health" staples lining the shelves at every pharmacy and maybe even your own cabinet. They promise relief, energy, better sleep, and "immune support" but the fine print (aka the ingredient label) tells a very different story. If you’re someone who’s trying to heal the root, reduce your toxin load, and actually support your body instead of masking symptoms, then this post is your wake-up call. Here are the 5 popular OTC products I would never buy - and what I recommend instead.     1. Zyrtec (and other OTC allergy meds) What’s wrong: Zyrtec and similar antihistamines are filled with artificial dyes, preservatives, and additives that can burden your liver, gut, and overall immune response. Sure, they suppress symptoms but they do nothing to address why your allergies are flaring in the first place. A better alternative: Quercetin – a natural mast cell stabilizer Stinging nettle leaf Vitamin C – a natural antihistamine (also found in Minerals & Chill) This trio helps calm inflammation without loading your system with junk. Bonus if you pair this with gut healing and liver support (hello functional wellness).  Hilma: Their pollen defense is great for indoor or outdoor allergy care and its great to have on hand! Genexa Allergy Care - Genexa will be named a lot because they dedicated their brand to creating healthier alternatives, their allergy care is great and a staple in my medicine cabinet. Kids Aller-ease - doesn't just clear up symptoms, it gets to the root of the allergies by balancing immune response which is very important for root cause allergy care.      2. Emergen-C What’s wrong: It looks healthy… until you realize it's basically sugary Kool-Aid with synthetic vitamins. One packet contains added sugars and artificial flavorings and the type of Vitamin C used (ascorbic acid) isn’t as bioavailable as whole-food sources. A better alternative: Liposomal Vitamin C for superior absorption Whole food powders like acerola cherry or camu camu Avoid added sugar, artificial sweeteners, and “natural flavors” (aka chemical cocktails) Wooden Spoon Herbs Immune Toddy: I keep these in my medicine cabinet and on me when I travel packed with elderberry and other nourishing herbs to help with the onset of a cold or just feeling under the weather.     3. Tylenol (Acetaminophen) What’s wrong: This one’s sneaky. While Tylenol is widely used for pain relief, it depletes glutathione, your body’s master antioxidant that protects against oxidative stress. Not ideal when your body is already inflamed or detoxing. A better alternative: White willow bark – nature’s aspirin Turmeric/Curcumin – anti-inflammatory and antioxidant (I like Leefy or Zuma) Magnesium glycinate – great for pain, tension, and sleep.  Genexa makes a cleaner acetaminophen which is the active ingredient in Tylenol. Just be sure to not overuse it because of the depletion.  If you struggle with period cramps that are heavily reliant on pain killers - figuring out the root source because period pain is not a normal symptom and could be something underlying like hormonal imbalance or even “silent endo”. If you struggle with migraines it’s important to also dig deeper - as someone who struggled with chronic migraines for years, turns out I had a severe mineral deficiency and it was also triggered by synthetic fragrance. It may not be as simple for others but today I manage headaches with the above, a cold compress on my head, a magnesium bath, reducing blue light exposure and releasing tension at the base of my neck.      4. Sleep Gummies (& Other Gummy Vitamins) What’s wrong: They look fun and taste sweet — but they’re often loaded with sugar, natural flavors, gums, and questionable color additives. Plus theyre often poor quality forms of vitamins and it's mostly just candy.  A better alternative: A clean magnesium + L-theanine blend: CALM  Adaptogenic sleep tinctures with ingredients like passionflower, reishi, or lemon balm like You're A Knockout by Ora Organics Juna Sleep Gummies - the best, most effective and cleanest gummies I’ve had. This product alone changed my mind on gummy vitamins. They can be done right, although most on the market I agree are not the best.  DIY: you can make your own sleep gummies with tart cherry juice and gelatin, super easy and tart cherry is a natural sleep aid!      5. Miralax + Metamucil What’s wrong: Let’s keep it real - polyethylene glycol (the main ingredient in Miralax) is a petroleum-derived laxative. It may "get things moving" temporarily, but long-term it can disrupt the gut lining and microbiome. A better alternative: Magnesium citrate – gentle and effective for getting bowels moving Chia seed pudding, aloe vera juice, or prunes (incorporate 10g of fiber per meal)  Of course, I’ll plug my fave: Preme – our new fiber supplement without the junk (try their fiber hot chocolate too) If you struggle with Heartburn - I love Arrae as a dupe to keep on hand.  Final Thoughts: The truth is - you deserve more than band-aid solutions that come with hidden trade-offs. Your body wasn’t designed to run on synthetic dyes, fillers, and preservatives and yet, so many "health" products are loaded with exactly that. Before grabbing the quick fix from the drugstore… ask yourself: ✨ Is this supporting the root cause, or just muting the symptoms? ✨ Is this helping my body function better, or just pushing it harder? Start reading your labels, questioning the norm, and reaching for support that’s aligned with healing - not just masking. (the contents of this blog are not medical advice)  

Blogs – by Leslie K. Hughes

How to Shift from HIIT to LISS for Hormone Health

We live in a culture today that often equates intensity with effectiveness. This is especially true when it comes to exercise.  We’re told that pushing ourselves to the limit with high-intensity interval training (HIIT) is the gold standard for burning calories, building fitness, and achieving our health goals. But what if this “go hard or go home” mentality is actually doing more harm than good by working against your hormonal balance? While HIIT has its place and benefits, there’s growing awareness about how it impacts our stress hormones, particularly cortisol for women.  For optimal hormone health, especially as women navigating different life stages, it might be time to consider a shift towards more low-intensity stead state (LISS) exercise paired with lower-impact weight training.  Let’s take a look at why this shift may be the best thing for you, and how to make it.  Understanding Cortisol When you participate in intense exercise like HIIT, your body sees it as a stressor. This triggers the release of cortisol, a key hormone involved in the body’s stress response.  Cortisol plays a vital role in regulating: Blood sugar Blood pressure Inflammation In small bursts (like during a hard workout), this cortisol release is normal and is good! It helps provide the energy needed to push through.  But, when you do HIIT too often, too intensely, or without giving yourself enough recovery time? It can lead to chronically elevated cortisol levels. And that is not what you want.  This chronic elevation can have a number of negative effects on hormone health. They include: Disrupted menstrual cycles: Elevated cortisol can interfere with the delicate balance of reproductive hormones like estrogen and progesterone. This can lead to irregular periods, missed periods, or worse PMS symptoms.  Increased insulin resistance: Chronically high cortisol can impair your body’s insulin sensitivity. This makes it harder for your body to regulate blood sugar. The result? An increase in your risk of type 2 diabetes. Weight gain: Cortisol can promote the storage of visceral fat. This is the dangerous fat around your organs, and its linked to all kinds of health issues.  Suppressed immune function: Prolonged high cortisol levels can weaken your immune system, making you more susceptible to getting sick.  Mood imbalances: Cortisol interacts with neurotransmitters in the brain and can contribute to anxiety, irritability, and even depression.  Why LISS Is Better For Hormone Health Low-intensity steady state (LISS) refers to exercises like: Brisk walking Swimming at a moderate pace Cycling on a flat surface Dancing It involves maintaining a consistent, lower level of exertion for a sustained period of time. Unlike the intense spikes of HIIT, LISS exercises generally don’t trigger the same high cortisol response.  Instead, LISS offers a range of benefits that can actually help your hormone health.  Boosted Insulin Sensitivity Regular LISS exercise can help improve your body’s response to insulin. This helps you maintain better blood sugar regulation. Reduced Stress and Cortisol Levels Participating in fun, low-intensity activities can have a calming effect on the nervous system. In turn, this helps to lower overall stress and cortisol levels.  Enhanced Fat Burning While HIIT gets the spotlight for its calorie-burning power, LISS exercise performed for a longer period of time is also very effective at burning fat. This is especially true when you do LISS workouts consistently.  Better Recovery LISS exercise can aid in recovery after more intense workouts. It does this by increasing blood flow and helping to clear out any metabolic byproducts.  Improved Mood Like all forms of exercise, LISS releases endorphins. These “happy hormones” have mood-boosting effects and can help alleviate feelings of anxiety and depression. How Low-Impact Weight Training Can Help Hormone Health LISS focuses on cardiovascular health at a lower intensity. But incorporating low-impact weight training is also key for hormone balance, especially if you’re looking to maintain muscle mass and support metabolic health.  You’re probably wondering how lifting weights can be effective. Lower-impact weight training uses lighter weights and focuses on proper form and controlled movements. This approach to weight training can still provide significant benefits without overly stressing the body and unnecessarily spiking cortisol.  This type of weight training helps you: Build and Maintain Muscle Mass Muscle tissue is metabolically active. This means it burns calories even when you aren’t working out. (Great, right?) Maintaining muscle mass is essential for healthy metabolism and insulin sensitivity.  Support Bone Health Weight training, even at lower impact, help to increase bone density and reduce the risk of osteoporosis. This becomes more important as we age.  Improve Insulin Sensitivity SImilar to LISS, weight training can boost your insulin sensitivity. This helps you maintain better blood sugar control.  Balance Hormones By supporting your overall metabolic health and reducing chronic stress, consistent low-impact weight training can contribute to happier, healthier hormones.  How to Make the Shift From HITT to LISS Ready to swap some of those HIIT workouts for some LISS ones? Here are some tips on how.  Look at your current routine: Take an honest look at how you’re doing your HIIT workouts and how you’re feeling overall. Do you feel fatigued most of the time? Are you having trouble sleeping? Are you experiencing irregular menstrual cycles? These could be signs that your body is under too much stress.  Gradually reduce HIIT: You don’t have to stop HIIT cold turkey if you enjoy it. Start by cutting back on the number of HIIT sessions per week and replacing them with LISS activities.  For example, if you’re currently doing three HIIT workouts a week, try reducing it to one or two and adding in a couple of longer walks or bike rides.  Find LISS activities you enjoy: The key to consistency is finding LISS activities that you like. Experiment with different things like swimming, dancing, hiking, yoga, PIlates, or even just long, brisk walks.  Incorporate lower-impact weight training: Aim for 2-3 weight training sessions per week. During them, focus on proper form and use weights that challenge you without causing excessive strain. Bodyweight exercises, resistance bands, and lighter dumbbells will be your best friend.  Listen to your body: Pay close attention to how your body responds to the changes. Adjust your exercise routine based on your energy levels, sleep quality, and overall health. Don’t push through pain or fatigue! Prioritize recovery: Regardless of the type of exercise you’re doing, you need to get enough rest. You also need to nourish your body with a balanced diet.  Talk to a doctor: If you have specific hormone concerns or are unsure how to make workout changes effectively, talk to a doctor or even a certified fitness trainer who specializes in women’s hormone health.  Intense workouts may seem like the best option, especially if you’re looking to reduce fat or burn off some stress. However, those HIIT workouts may be making those concerns even worse. Prioritizing hormone health often requires a more balanced and mindful approach to working out.  By incorporating more LISS activities and lower-impact weight training into your routine, you can support your body’s natural hormonal rhythms. This can help reduce stress and improve your overall health. It’s not always about pushing harder, but rather listening to what your body needs to feel its best.   

Blogs – by Leslie K. Hughes

Why You Can't Quick Fix Your Way Out of Gut Problems

It feels like everywhere you turn these days, there’s a new product promising to banish your gut woes. “Bloating got you down? Pop this pill!” “Feeling sluggish? This vibrant green powder will be your savior!” Sound familiar? Don’t get me wrong – the allure of a quick fix is strong. Who wouldn’t want instant relief, right? But the truth is that achieving lasting gut health is rarely a sprint. It’s more of a marathon, requiring consistent effort and a holistic approach.  We’re seeing a surge in these so-called “solutions,” from questionable greens powders to restrictive diets, and it’s time we talked about why they often fall short. And how you can cultivate sustainable gut health improvements.  Understanding Your Gut Before we dive into talking about why quick fixes often miss the mark, let’s take a minute to appreciate just how intricate your gut really is. Your gut microbiome is a thriving ecosystem. It’s made up of trillions of bacteria, fungi, viruses, and other microorganisms that live in your digestive tract.  This microbiome plays a key role in everything from digesting your food to absorbing nutrients to support your immune system. It even influences your mood! The delicate balance in your gut is influenced by a variety of factors, including your: Diet Lifestyle Stress levels Sleep habits Genetics When this balance is disrupted, your body enters a state called dysbiosis. This can manifest in all kinds of unpleasant symptoms like: Gas Constipation Diarrhea Abdominal pain And dysbiosis can even extend beyond your gut, causing fatigue, skin problems, and mood disorders.  The “Quick Fix” If you’ve ever had gut problems, you know that they can be incredibly uncomfortable and can impact your life. So it’s no wonder that people are often drawn to solutions that promise quick relief.  A greens powder claiming to detoxify your system. A restrictive diet promising to eliminate inflammation in days. A single supplement marketed as the ultimate cure-all. These options capitalize on the desire for immediate results and can be appealing when you’re feeling your worst.  But, these quick fixes often operate on oversimplified understandings of gut health. They might target a single symptom or promise a broad sweeping change without addressing the underlying imbalances within your unique gut microbiome.   Why Quick Fixes Often Fail So why don’t these quick fixes work in delivering lasting results for your gut health? 1. They ignore the root cause Gut problems are rarely caused by a single issue. They’re usually the result of a combination of factors interacting over time.  A quick fix may temporarily mask a symptom, but it doesn’t address the underlying dietary habits, stress levels, or lifestyle factors that contributed to the imbalance in the first place.  2. They lack personalization Your gut microbiome is as unique as your fingerprint. What works wonders for one person might do nothing or even worsen symptoms for another.  Quick fixes tend to be one-size-fits-all solutions that don’t take into account individual differences in things like: Gut composition Dietary needs Food sensitivities 3. Potentially harmful Some quick fixes (we’re looking at you, very restrictive diets) can actually do more harm than good. Severely limiting food grounds can lead to nutrient deficiencies. And the same for certain supplements. Not all supplements are created equally. Some green powders might contain fillers, artificial ingredients, or not enough beneficial compounds to actually do anything.  4. Unsustainable  Quick fixes are often difficult to maintain long-term. Restrictive diets can lead to feelings of deprivation and eventually, rebound eating.  And relying solely on a powder or pill doesn’t teach you the fundamental principles of properly nourishing your gut through whole foods and healthy habits.  Here’s How to Build Sustainable Gut Health The good news is that you can achieve lasting improvements in your gut health. It just is going to require patience, consistency, and a holistic approach.  Think of it like tending to a garden. You can’t just sprinkle the fertilizer once and expect it to thrive. You need to tend to it and provide the right conditions for healthy growth.  Here are ways that you can sustainably approach your gut health.  Focus On a Diverse Diet Your gut microbiome thrives on a varied diet rich in whole, unprocessed foods. It especially loves fiber from fruits, vegetables, legumes, and whole grains.  Different types of fiber feed different beneficial bacteria in your gut, promoting a diverse and resilient gut microbiome.  Prioritize Whole Foods Processed foods are low in nutrients and fiber and contain additives that can negatively impact your gut health.  Focus instead on filling your plate with whole, nutrient-dense foods.  Stay Hydrated Just like the rest of your body, your gut needs enough water to function properly.  Aim to drink half your body weight in ounces of water per day.  Manage Stress Effectively Chronic stress can have a major impact on your gut health.  To combat that, incorporate stress-management techniques into your routine. These are things like: Mindfulness  Meditation Breathwork Yoga Spending time in nature Prioritize Sleep Your gut microbiome also follows a circadian rhythm. So, disruptions in your sleep pattern can mess with your microbiome’s balance.  Try to get 7-9 hours of quality sleep every night.  Eat Probiotic-Rich Foods Incorporating fermented foods like yogurt, kefir, sauerkraut, and kimchi can introduce beneficial bacteria to your gut.  In some cases, probiotic or prebiotic supplements might be helpful. But it’s always best to consult with your doctor to determine the right strain and dosage for your unique needs.  Be sure to check out our all-natural gut health products to aid you in your journey.  Listen To Your Body Pay attention to how different foods and lifestyle factors make you feel. You may find that keeping a food journal can help you identify potential triggers and patterns. Be Patient and Consistent Building a healthy gut microbiome takes time and consistent effort. Don’t get discouraged by setbacks.  Focus on making gradual, sustainable changes to your diet and lifestyle and you’ll enjoy the benefits much longer.  The next time you see a product promising instant gut health repair, take a minute to pause and think about the bigger picture. Remember: your gut is a complex ecosystem that thrives on balance and consistent nourishment. There’s no shame in wanting relief. But true, lasting gut health comes from incorporating sustainable habits that support your gut in the long haul. So ditch the quick fixes to enjoy a healthier, happier gut.   

Blogs – by Leslie K. Hughes

Overwhelmed by the Supplement Noise? Here’s a Simple Guide

Are you feeling a bit overwhelmed by the sheer number of supplements out there? We get it.  Walking down the supplement aisle at your local health food store or scrolling through the health side of social media can feel like you’re trying to navigate your way through the deepest, lushest jungle.  There are so many options. There are so many claims. There is so much information (and sometimes misinformation!).  It’s easy to get lost in the noise and wonder if you really need all those pills, powder, and potions.  But what if we told you that there’s a way you can find clarity amidst the supplement chaos? There is! By: Understanding the reasons behind the supplement surge Understanding how to identify quality products Incorporating a holistic approach to wellness, you can navigate the wild supplement world with confidence and find what truly works for you.  Here’s how to do just that.  Why Are We So Supplement Obsessed? It’s not just you — supplements are all the rage right now. There has been a massive increase in supplement consumption, so let’s explore why. Nutrient Deficiencies We have more food options than humans have ever had in history. But, our modern-day diets lack essential nutrients.  How is that possible? Well, it’s due to: Soil depletion Processed foods Busy lifestyles  Many people turn to supplements to bridge these gaps and ensure we’re getting what our bodies need.  Increased awareness Thanks to the internet and increased access to information, we’re more informed about health and wellness than ever.  This is good and bad. It’s good because we have a greater understanding of the role that supplements play in supporting overall health.  It’s bad because there’s almost too much information that it can feel like an uphill battle trying to sort through it all.  Stressful lifestyles Let’s face it — life can be stressful! And stress can deplete our bodies of essential nutrients. Many people turn to supplements like adaptogens to help manage stress and support their overall wellness.  Desire for longevity We’re living longer and we want those years to be healthy and vibrant.  Supplements are often seen as a way to support healthy aging and prevent age-related decline.  A Beginner’s Guide to Supplements Now that we understand the “why,” let’s dive into the “how.” If you’re new to the overwhelming supplement world, here’s where to start.  Begin with the basics Multivitamins: A good quality multivitamin can provide a foundation of essential vitamins and minerals. Look for one that’s formulated specifically for your age and gender.  Omega-3 fatty acids: These essential fats are key for heart health, brain function, and reducing inflammation. Consider a high-quality fish oil or algae-based omega-3 supplement.  Vitamin D: According to research, over 40% of adults in the U.S. are deficient in vitamin D. This vitamin is essential for bone health, immune function, and mood regulation. Get your vitamin D levels checked with your doctor and consider supplementing if yours are low. Consider your specific needs Digestive support: If you have digestive issues like bloating or irregularity, consider probiotics and digestive enzymes.  Stress management: Adaptogens like ashwagandha, Rhodiola, and holy basil can help your body cope with stress.  Sleep support: If you struggle with sleep, consider magnesium or calming herbs like chamomile and lavender.  Do your research Read labels carefully: Pay attention to the ingredients, dosage, and any potential allergens.  Choose reputable brands: Look for brands that are third-party tested for quality and purity.  Talk to your doctor: It’s always a good idea to chat about your supplement choices with your healthcare provider This is especially true if you have any underlying health conditions, are taking medications, or are trying to get pregnant.  How to Navigate the Supplement Maze Once you’ve got the basics covered, you might start exploring other supplements.  Here’s how to dive into those without getting overwhelmed. 1. Identify your goals What are you hoping to achieve with supplements? Are you trying to lose weight? Boost your energy? Get better sleep? Having clear goals will help you narrow down your choices.  2. Focus on quality Choose high-quality supplements from reputable brands. Look for third-party testing certifications and avoid products with fillers or artificial ingredients.  3. Start low and go slow Introduce new supplements one at a time and start with a lower dosage to see how your body reacts.  4. Listen to your body Pay attention to how you feel after taking a supplement. If you experience any negative side effects, stop taking it and consult with your doctor.  5. Consider a holistic approach Supplements are not a cure-all. They are just one piece of the wellness puzzle. Don’t forget the importance of a healthy diet, regular exercise, stress management, and quality sleep. How to Identify Quality Supplements With so many supplement brands vying for your attention, it can be hard to know who to trust.  Here are some tips for finding quality supplements.  Look for third-party testing Considering this is our third time talking about quality in this article, it’s safe to assume that third-party testing is very important.  Reputable brands will have their products tested by independent labs to verify their purity, potency, and safety.  You want to look for certifications from organizations like NSF International, USP, or ConsumerLab.com. Read reviews See what other customers are saying about the product. Try to find as unbiased opinions as possible (i.e. an influencer getting paid to promote the product can be reliable, but isn’t always.) Make sure you pay attention to both positive and negative reviews.  Check the ingredient list Avoid products with fillers, artificial ingredients, or unnecessary additives.  Consider the source Choose supplements made with high-quality ingredients from sustainable sources.  Be wary of outrageous claims People and brands on the internet love to claim that one supplement changed their entire life. If it sounds too good to be true? It probably is. Be skeptical of products that promise miraculous results.   Incorporating Supplements Into a Healthy Lifestyle Remember — supplements are meant to supplement a healthy lifestyle, not replace it.  Here’s how to integrate them into your wellness routine: Prioritize whole foods: Focus on eating a diet that’s rich in fruit, vegetables, whole grains, and protein.  Stay hydrated: Drink plenty of water throughout the day.  Move your body: Aim for a least 30 minutes of moderate-intensity exercise most days of the week. Manage stress: Incorporate stress-reducing activities like meditation, yoga, or spending time in nature.  Prioritize sleep: Aim for 7-8 hours of quality sleep each night.  Navigating the world of supplements can be a journey. But it doesn’t have to be overwhelming! By arming yourself with knowledge, prioritizing quality, and listening to your body, you can make informed choices that support your health.  It’s okay to start small and gradually incorporate supplements into your routine. Actually — that’s exactly the way you should do it. Don’t dive in head first but rather test the waters.  You’ll find that with some patience and a holistic approach that doesn’t view supplements as a cure-all, you’ll find what works best for you to unlock a happier, healthier self.   

Blogs – by Leslie K. Hughes

How to Reclaim Your Focus and Boost Mental Fitness in a World of Distractions

When was the last time you felt truly present? Not just physically, but mentally, with your full attention locked onto a single task or moment? If you’re struggling to remember, that’s okay. Most people do.  Our brains were, at one time, tuned for survival in a simpler world. But today? Your brain is battling an onslaught of digital stimuli.  We live in a world that thrives on our divided attention. Every notification, every scroll, every fleeting thought tugs at our focus. And this leaves us feeling scattered and overwhelmed.  But what if we could flip the script? What if we could train our minds to be as resilient as our bodies?  We can reclaim our cognitive control. Let’s dive into practical strategies to build mental resilience and find clarity amidst the chaos.  Understanding the Mental Drains Before we get into solutions, let’s acknowledge the forces working against us. It’s not just about willpower; it’s about understanding what’s at play.  The dopamine loop Social media has an endless stream of content, comments, and likes. This triggers a dopamine release, making us crave more. It feels like we can’t ever get enough.  We’ve all been there — it’s mid-day at work and you pick up your phone for a quick break only to realize that 20 minutes later you’ve been scrolling on Instagram. Now your work task feels a million miles away and you’ve got to take the time to get back on a focused track.  This creates a cycle of distraction, where we prioritize fleeting digital dopamine hits over meaningful tasks.  Information overload Our brains are not designed to process the volume of information we encounter daily.  Scientists say that the average person today processes as much as 74 GB of information per day via TV, computers, cell phones, and more. (For reference, that’s 16 movies worth of info a day.) 500 years ago? A highly educated person would consume 74 GB of information in their entire life.  Our brains have advanced over the last 500 years to better function with this massive increase in information. It’s called selective attention. But even with that evolution, the amount of information we have today is still too much for our brains to handle well.  The multitasking myth We may think that we’re efficient when multitasking. But research says otherwise.  It shows that multitasking reduces productivity and increases stress. Our brains perform best when focused on a single task. How to Reclaim Your Focus Now it’s time for some solutions.   1. Cultivate mindful moments Mindfulness isn’t about achieving a state of perpetual calm. It’s actually about training your awareness.  Start with a short, daily mindfulness exercise. This can be sitting with your eyes closed for a few minutes. It can be five minutes of focused breathing. Even a little bit can make a big difference.  During these moments of mindfulness, observe your thoughts — no judgment! When you notice your mind get off track, gently redirect it back to the present moment.  Do this practice more and you’ll find that your ability to stay in the present moment strengthens.  2. Design a focused environment Your environment plays a key role in your ability to concentrate. Here’s how to create the ideal environment for focus.  Minimize distractions: Turn off notifications. Close unnecessary tabs. Create a dedicated workspace.  Set boundaries: Communicate your need for focused time to those around you. Use time-blocking: Schedule specific blocks of time for focused work. And stick to them! 3. Fuel your brain Just like your body, your brain needs the right fuel to function at its best.  Prioritize sleep: Aim for 7-9 hours of quality sleep every night. Eat a balanced diet: Get plenty of whole foods like fruits, vegetables, and omega-3 fatty acids. Stay hydrated: Dehydration can mess with your cognitive function. Try to drink half of your body weight in ounces of water per day.  4. Embrace cognitive training Think of cognitive training like a workout for your brain.  Make time to engage in puzzles and games. These can help improve your memory, attention, and your brain’s processing speed.  You also want to challenge your brain with new skills and activities. This can help stimulate cognitive growth.  Additionally, schedule dedicated time for focused work that is free from distraction. Time like this helps you focus intensely for a set amount of time.  5. Implement the power of movement and nature Research shows that time in nature and physical activity both have profound effects on the brain.  When you exercise regularly, you’re increasing blood flow to the brain, which improves cognitive function in the moment and also over time.  And getting out in nature is so healing. Nature has a calming effect on the brain, reducing stress and improving focus.  As you can see, building mental fitness is an ongoing process, not a quick fix. Take small steps and celebrate the small wins. Focusing on your breath for 10 minutes as opposed to 5 is serious progress, so give yourself credit.  Remember, this is all about creating sustainable habits that support your brain health. You want these practices to become a part of your everyday life. And by doing so, you reclaim your focus. Which means you can navigate the distractions of modern life with greater clarity, purpose, and resilience. 

Blogs – by Leslie K. Hughes

How To Boost Your Oral Health With Holistic Dental Care

You know that feeling of a fresh, clean mouth? It’s more than just a nice feeling, though. It’s an indicator of our overall health.  Good oral hygiene isn’t just about preventing cavities — it’s a key part of a holistic approach to wellness. But what does “holistic dental care” really mean? And how can you incorporate it into your daily routine? We’re here to break it down.  Understanding the Mouth-Body Connection Your mouth is the entry point for everything you consume. And it’s also home to a complex ecosystem of bacteria — some good, some not so good.  More and more research is emerging that highlights the intricate connection between oral care and overall well-being. For example, studies have linked gum disease to a range of health issues, including: Heart disease Diabetes Certain types of cancer  This connection underscores the importance of a holistic approach that considers the mouth as a vital part of the entire body.  More Than Just Brushing Holistic dental care goes beyond simply brushing and flossing (though those are key parts). It’s also about understanding the root causes of oral health issues and addressing them through a combination of: Lifestyle choices Natural remedies Professional care It’s about recognizing that your oral health is a reflection of your overall health, and vice versa. Nourishing Your Mouth From Within What you put in your body plays a significant role in your oral health. Just like any other part of your body, your teeth and gums need essential nutrients to thrive. Here are the best ways to holistically boost your dental care. 1. Prioritize whole foods A diet that’s rich in fruits, vegetables, and whole grains provides the vitamins and minerals your mouth needs.  Some of the best foods for good oral health include: Cheese Milk Yogurt Celery Carrots Leafy greens Apples Pears Nuts Meats Fatty fish Cranberries Strawberries Natural foods like these also tend to be lower in sugar, which is a major contributor to tooth decay.  2. Limit sugar intake This one is a big deal. Sugar feeds the bacteria in your mouth that produce acid, which erodes tooth enamel.  Cutting back on sugary drinks and processed snacks can make a serious difference. 3. Stay hydrated Water is essential for saliva production, which helps to wash away food particles and neutralize acids.  Staying hydrated also helps to keep your gums healthy.  4. Consume healthy fats Healthy fats like those found in avocados and nuts can help reduce inflammation throughout the body, including your gums. 5. Consider supplements Certain vitamins and supplements can support oral health.  These include: Vitamin A Vitamin C Vitamin D Vitamin K B Vitamins Calcium Potassium Phosphorus Creating a Holistic Oral Care Routine A holistic oral care routine incorporates both traditional practices and natural approaches.  Brushing and flossing: These are the cornerstones of any oral care routine. Brush twice a day for two minutes with toothpaste and floss daily to remove plaque and food particles from your teeth.  Oil pulling: This ancient Ayurvedic practice involves swishing oil (like coconut oil) in your mouth for 15-20 minutes. Some studies suggest that oil pulling can help reduce plaque and bacteria.  Tongue scraping: Scraping your tongue can remove bacteria and debris that contribute to bad breath.  Regular dental checkups: Professional cleanings and exams are essential for early detection and prevention of oral health problems. Your dentist can also offer personalized recommendations for your unique oral care routine.  Mindful oral hygiene: Pay attention to how you brush and floss. Use gentle, circular motions and avoid aggressive scrubbing, which can damage your gums.  Supporting Your Oral Microbiome Just like your gut, your mouth has its own microbiome — a community of microorganisms. Maintaining a healthy oral microbiome is crucial for oral health.  Here’s how you can do that. Probiotics: Research suggests that probiotics may help balance the oral microbiome and improve gum health.  Prebiotics: Prebiotics are non-digestible fibers that feed the good bacteria in your mouth. Including prebiotic-rich foods in your diet can support a healthy oral microbiome.  Products for a Holistic Smile Live Healthillie offers a range of products that can complement your holistic oral care routine.  Here are our favorites: Fygg Tongue Scraper Fygg Nano-Hydroxyapatite Toothpaste with Prebiotics Happy Tooth Flouride-Free Toothpaste with Hydroxyapatite Happy Tooth Puffy Floss Boka Manual Toothbrush Explore our Dental section to find products that align with your approach to oral health.  Creating a Personalized Plan Everyone’s oral health needs are unique. What works for one person may not work for another.  The best way to create a holistic dental care plan is to consult with your dentist or a holistic healthcare practitioner. They can assess your individual needs and recommend the best course of action.  Embracing a Holistic Lifestyle Holistic dental care is about more than just your teeth and gums. It’s about your overall health. By adopting a holistic lifestyle that includes a healthy diet, stress management techniques, and regular exercise, you can support not only your oral health but your entire body.  Remember — a healthy smile starts from within.   

Blogs – by Leslie K. Hughes

The Ultimate Guide to Rebuilding Your Gut After Antibiotics

We’ve all been there: a nagging infection, a doctor’s prescription, and the promise of feeling better soon.  Antibiotics are powerful drugs that can knock out harmful bacteria. But in the process? They can also have a significant impact on your gut health that’s not so great.  Your gut is like a thriving garden of diverse and beneficial bacteria. This is called your gut microbiome.  Antibiotics, while targeting the bad bacteria, can also disrupt this delicate ecosystem. And this can lead to a range of digestive issues and other health concerns.  But don’t worry! We’re here to guide you on how to rebuild your gut after antibiotics and get your inner garden flourishing again.  Understanding the Gut Microbiome and Antibiotics Your gut microbiome is a complex community of trillions of bacteria, fungi, viruses, and other microorganisms that live in your digestive tract.  It’s not just about digestion, though. This intricate ecosystem also plays a key role in: Immune function Nutrient absorption  Mental health Antibiotics, while sometimes necessary, can act like a weed whacker in this garden, wiping out both the bad and the good bacteria.  This disruption, known as dysbiosis, can lead to all kinds of symptoms including: Diarrhea Bloating C. difficile infection How to Rebuild Your Gut Rebuilding your gut after antibiotics requires a comprehensive and consistent approach. It’s not a quick fix, but rather a journey of nourishing and replenishing your inner ecosystem.  Here are the steps to take. 1. Repopulate With Probiotics Probiotics are the gardeners who help restore balance to your gut. They’re live microorganisms, often bacteria or yeast, that can help replenish the good bacteria wiped out by antibiotics.  But not all probiotics are created equal. Look for a probiotic with multiple strains of beneficial bacteria, including Lactobacillus and Bifidobacterium. We love the Zuma Multi-Strain Probiotic Complex. And timing is key. Take your probiotic a few hours after your antibiotic dose to minimize any chance of interaction.  In addition to a supplement, you can also get great probiotics from fermented food sources like: Yogurt Kefir Sauerkraut Kimchi 2. Feed Your Gut With Prebiotics Prebiotics are like fertilizer for your gut garden. They’re non-digestible fibers that feed the good bacteria, helping them thrive and multiply.  We love the Ora Organic Trust Your Gut Daily Essential Probiotic & Prebiotic. Boost your prebiotic intake further via foods like: Onions Garlic Asparagus Bananas Jerusalem artichokes Cooked and cooled potatoes Rice Legumes 3. Nourish Your Body With Whole Foods A healthy diet is the foundation of a healthy gut.  Load up on whole, unprocessed foods like: Fruits Vegetables Whole grains Lean protein These foods provide the nutrients your gut needs to function at its best.  Be sure to limit processed foods as much as possible. These are often high in sugar, unhealthy fats, and artificial ingredients, which can disrupt your gut microbiome.  And up your water intake. Water is essential for digestion and overall gut health. Aim to drink half of your body weight in ounces of water every day.  4. Eat Gut-Friendly Fats Healthy fats are key to gut health, especially omega-3 fatty acids. These fats, found in fatty fish, flaxseeds, and chia seeds, can help reduce inflammation in the gut.  Other sources of healthy fats include: Avocados Nuts Olive oil 5. Manage Stress Stress can wreak havoc on your gut health. When you’re stressed, your body releases hormones that can throw your gut microbiome off.  Incorporate stress-reducing practices like: Yoga Meditation Deep breathing Journaling Spending time in nature 6. Get Enough Sleep We know sleep is important, but did you know that it’s also crucial for your gut health? During sleep, your body repairs and restores itself, and that includes your gut.  Aim for at least 7 hours of quality sleep each night.  7. Consider Digestive Enzymes Digestive enzymes help break down food, making it easier for your body to absorb nutrients.  This can be especially helpful if your digestion is compromised by antibiotics.  We love the Ora Organic Break It Down Digestive Enzyme Capsules and the Juna Detox Digestive Enzymes.  8. Add in Herbs Studies show that specific herbs can help with digestive health and inflammation management.  Some of these herbs include: Ginger Boswellia Holy basil leaf White willow bark Turmeric Green tea extract Rosemary Slippery elm Licorice We love the Symbi Gut Defense and the Blume Turmeric Blend. 9. Be Patient and Consistent Rebuilding your gut after antibiotics doesn’t happen overnight. It takes time and effort.  Be patient with the process and stay consistent with your healthy habits.  10. Listen to Your Body Pay attention to how your body responds to different foods and supplements.  If you experience any digestive issues, adjust your diet or supplement regimen accordingly. 11. Talk to a Healthcare Professional If you’re having persistent gut issues after antibiotics, talk to a healthcare professional. They can assess your needs and recommend the best course of action for you.  They may recommend specific tests to evaluate your gut health.  Rebuilding your gut after antibiotics is a key step in boosting your overall health. By adopting a holistic approach that includes a healthy diet, probiotics, prebiotics, stress management, and other gut-friendly practices, you can help your gut flourish.  Just remember that it’s a journey, not a destination. Be patient, be consistent, and listen to your body and you’ll be on your way to a healthier, happier, gut.   

Blogs – by Lauren Fitzpatrick

Minerals & Chill Gummies

Ditch the gummies filled with corn syrup, fake flavors, and unnecessary fillers, and swap them for a real, functional wellness treat. With every bite, you’ll get the benefits of hydration, mineral support, and stress balance, without the junk! These Minerals & Chill Gummies are the perfect swap. Made with just three simple ingredients, they give your body the electrolytes, magnesium, and whole-food vitamin C it craves, without the junk. Plus, they’re easy to make and taste just as good (if not better) than store-bought options. How to Make Minerals & Chill Gummies Ingredients: 2 packs Minerals & Chill 1 cup water 2 tbsp gelatin Instructions:   Pour 1 cup of water into a cup. Add 2 stick packs of Minerals & Chill and stir to dissolve. Transfer the mixture to a saucepan over low heat. Slowly whisk in 2 tbsp of gelatin, stirring continuously to prevent clumps. Once fully dissolved and smooth, remove from heat. Pour the mixture into silicone molds (any shape you love). Refrigerate for at least 30 minutes until firm. Pop them out and enjoy! Store leftovers in an airtight container in the fridge.

Blogs – by Leslie K. Hughes

Things To Consider Before Starting Birth Control

Birth control. Those words conjure up images of preventing pregnancy, right?  While that is definitely a major function of birth control, many women consider birth control for a variety of other reasons beyond preventing unwanted pregnancies.  From managing heavy periods and acne to addressing hormonal imbalances, birth control can offer a range of benefits.  Birth Control: More Than Pregnancy Prevention Here are some of the reasons people may find themselves considering birth control. Hormonal imbalances Birth control can help regulate hormones, which can be beneficial for conditions like polycystic ovary syndrome (PCOS), endometriosis, and heavy periods.  Acne For many women, hormonal fluctuations are a major contributor to acne breakouts. Birth control can help regulate these hormones, leading to clearer skin. Cycle regulation Birth control may also help regulate irregular periods, making them more predictable and less painful. It can also reduce the severity of cramps and heavy bleeding.  Endometriosis management By suppressing ovulation, birth control can help reduce the growth of endometrial tissue outside the uterus, which is a key symptom of endometriosis. Perimenopausal symptom relief For women experiencing perimenopausal symptoms like hot flashes, mood swings, and irregular periods, certain types of birth control can provide relief.  Things to Consider Before Starting Birth Control  When you start any medication, especially birth control, it’s important to consider some key things. If you’re not sure what, we’ve got you covered. Here’s what you should discuss with your healthcare provider. 1. Medical history Share any family history of blood clots, heart disease, stroke, breast cancer, or other health conditions. And share your own medical history. This is the time to be open and honest about your medical history, including any existing conditions such as migraines, high blood pressure, diabetes, or liver disease.  2. Lifestyle factors Smoking: If you smoke, it’s vital you share that with your doctor. Smoking while on certain types of birth control can significantly increase the risk of serious side effects, including blood clots.  Exercise: Your exercise routine can influence your birth control choices. Some methods may be less suitable if you’re highly active.  Diet: Your diet plays a key role in overall health and can interact with birth control. Talk about any dietary restrictions or concerns you might have with your doctor.  3. Testing It’s important to check your blood pressure before starting birth control and to monitor it while taking it.  You also want to get tested for STIs before starting birth control, as it does not protect against most STIs. And if you’re sexually active continue to get tested throughout your use of birth control.  4. Supplements Some types of birth control can interfere with nutrient absorption, including vitamin B12 and zinc. Talk about potential nutrient deficiencies with your doctor and consider supplementation like our Cymbiotika B12 or Healthy Elephants Balance B Complex. Birth control can also put a strain on your liver. You may want to consider supporting your liver function with things like the Zuma Liver Detox Tonic and the Symbi Liver Support Tea. 5. Side effects Ask your doctor about potential side effects of birth control such as: Nausea Headaches Mood changes Libido changes Also ask about more serious side effects like: Blood clots Stroke Heart attack And what warning signs to look out for. Choosing the Right Birth Control Method There are many different kinds of birth control available, each with its own set of benefits and risks.  Here are the most common options. The Pill: This comes in different forms like the combination pill (estrogen + progestin) and progesterone-only. The Patch: A skin patch that releases hormones into your bloodstream. The Ring: A flexible ring inserted into your vagina that releases hormones.  Injections: Depo-Provera is a long-acting injectable birth control that offers protection for three months. Implants: A small, flexible rod inserted under your skin that releases progestin for up to three years. Intrauterine Devices (IUDs): Small devices inserted into the uterus that prevent pregnancy for several years. Copper IUD: A hormone-free IUD that’s effective for up to 10 years.  If you’d prefer going an all-natural route, here are some ways to track your hormones and know when you’re ovulating. If you’re TTC, these methods will help you determine when you’re most fertile and the best time to have sex. If you’re not trying to get pregnant, these natural approaches will let you know when to turn to other forms of birth control like a condom to avoid pregnancy. Fertility Awareness Method (FAM): This natural birth control method works by tracking your cycle and fertility signs. Here are some of the key things to track: Cervical mucus: When you’re ovulating and fertile, your cervical mucus will be sticky and like the consistency of an egg white. You can see the discharge in your underwear and also place it between your fingers to see.  Basal body temperature (BBT): Measure your temperature every morning immediately upon waking up. Ovulation causes your BBT to rise.  Fertility Hormone Tracker: This method of birth control involves using a device to help you track the levels of your fertility hormones. They work by testing your hormones multiple times a month using pee strips. There are lots of options for hormone trackers including Inito, Mira, Clearblue, and more. To learn more about how to natural birth control methods, read our article on how you can track your fertility naturally.  Starting birth control is a very personal decision. By carefully considering your unique needs and discussing your options with your healthcare provider, you can make an informed choice that best suits your health and your lifestyle.  If you’re looking to get pregnant or stop taking birth control for other reasons, be sure to check out our article on how to get off birth control.   

Blogs – by Iliriana Zeneli

GF Milano Cookies: Healthified

Milano cookies were my absolute favorite growing up, I could easily eat an entire bag but unfortunately they are made with natural flavor, inflammatory oils, soy lecithin and enriched flour.   I am all for a sweet treat but one that's actually go to your body and actually guilt free.  What you'll need:  - piping bags - hand or stand mixer - parchment paper - baking tray In parenthesis is what we used.  Ingredients: 3/4 cup of gluten free all purpose flour (1-1 Bob's Red Mill) 1 cup of powdered sugar (wholesome) 1/4 cup of non dairy butter (miyokos brand butter) 2 egg whites (pasture raised eggs) 1/2 tsp of vanilla extract (simply organic vanilla) 1/4 tsp of sea salt (redmonds) 3/4 cup of dark chocolate chips or bar (Lily's or Hu Kitchen) 2 tsp of avocado oil or coconut oil for ganache (we used Chosen Foods Avocado Oil) Instructions:  Get a baking tray with parchment paper ready and preheat the oven to 350F In a medium bowl, combine the powdered sugar and butter and mix on high for 2 minutes (We used a table top mixer but you can also use a hand mixer) Next mix in egg whites and beat on high until light and fluffy for another 2-3 minutes. Now add in the vanilla and sea salt until fully combined. Lastly, add in the flour- It'll be done when it looks and feels like a frosting.  Next add into a piping bag and just cut the tip. Slowy pipe lines 3 inches apart. Try to go straight without having to go back over it to make it thicker. They do spread very flat so don't put too much. Finger width and length is what we aimed for.  Bake 10-12 minutes. Bake until edges are golden brown. They will get crunchy after cooled.  Now for the chocolate filling, combine the dark chocolate with the oil over the stove top until it's fully melted. Then remove from heat and let cool to room temperature or just warm. When the cookies are cooled, spread the chocolate over one side of a cookie as thick as you’d like and sandwich with another cookie. We liked it thinner since the chocolate is super rich.  Transfer to fridge for about 10 minutes & Enjoy!  (Store on counter in an airtight container for up to 3 days, then transfer to the refrigerator or freezer. They can be kept in the fridge for up to 10 days and freezer for 3+ months.) Recipe remixed from https://www.gutsybaker.com/post/copycat-milano-cookies-gluten-free-dairy-free#viewer-ese3v

Blogs – by Iliriana Zeneli

How to Break Free of Chronic Stress

The holidays are upon us — a time for family, friends, and holiday cheer. But, for many of us, this season also brings a big dose of stress.  From gift-giving struggles to travel headaches and the pressure to make this time of the year picture-perfect, the holidays can easily worsen our already-existing levels of chronic stress.  But what if this year was different? What if you could step off of the stress treadmill and truly enjoy the magic of the season (and every season)? The good news? You can. By incorporating natural remedies and developing a holistic approach to well-being, you can break free from the grip of chronic stress and reclaim your inner peace. We’re here to show you how.  Understanding Chronic Stress Chronic stress isn’t just about feeling overwhelmed during the holidays. It’s a constant, low-grade tension that lingers in the background, impacting everything from your sleep patterns to your physical health.  The body’s stress response isn’t a bad thing when used correctly. It’s meant to activate in times of need to protect us from harm. When you’re in perceived danger, the body temporarily activates hormones to help protect you. Once the threat has passed, the hormones return to normal levels and your stress goes away.  But, in modern-day times, we find that stressors are present way more often than just in times of need — they can sometimes feel constant. This means we remain in a state of fight-or-flight, which is incredibly damaging to our bodies.  This kind of stress weakens the immune system and puts you at higher risk of: Anxiety Depression Digestive issues Heart disease Sleep problems Weight gain Memory and focus struggles Muscle tension Headaches A Holistic Approach to Stress Management There are a number of things that contribute to chronic stress. Our fast-paced modern-day lives are filled with the need to be constantly connected and also, somehow still highly productive. This creates a perpetual state of doing, with little to no opportunity to just be.  Add in work deadlines, financial stress, and relationships, and it’s easy to see how stress works its way into our lives so easily.  But your life doesn’t have to look or feel this way. You have the power to break free from chronic stress and create a life that’s filled with calm and joy.  The key? A holistic approach that addresses stress in the mind, body, and spirit.  How to Reduce Stress in the Body What we put in our bodies plays a major role in how we manage stress. Here’s how to nourish your body for optimal stress resilience.  Prioritize whole foods: Get rid of processed foods and refined sugars in your diet that contribute to inflammation and energy crashes. Instead, opt for nutrient-rich whole foods like fruits, vegetables, whole grains, and organic proteins.  Not sure where to start and what to buy at the grocery store? Check out our Gettin’ Healthillie Bundle Course. These two courses help you navigate your groceries and also quit the calorie counting that’s adding to your stress.  Incorporate adaptogens: Natural herbs like ashwagandha and rhodiola rosea can help regulate your body’s stress response.  Consider adding Truvani Bliss Me Ashwagandha Tablets to your daily life. These help support your mood and energy, bringing you into a calm and happy state of mind (while also boosting your brain and sleep health). Don’t skip meals: Regular meals and healthy snacks keep your blood sugar stable, preventing energy dips that can make stress even worse.  Our No-Bake Pumpkin Protein Bites are a great way to get a snack that offers protein and great flavor. They feature the Truvani Pumpkin Spice Protein Powder, packed with clean ingredients and free of anything artificial. Stay hydrated: Hydration is key for all bodily functions, including stress management. Carry a water bottle with you wherever you go and sip on water throughout the day. Liven up your water (and your nutrients) by adding in a Nectar Hydration Pack. This mix helps hydrate you faster and more efficiently, and it tastes great too.  Exercise: Physical activity is a powerful stress reliever. Even just a 30-minute walk in nature can significantly reduce stress hormones and boost your mood.  Have fun with exploring different forms of movement to see what you enjoy — every body is different! Whether it’s yoga, dancing, swimming, or the gym, any exercise can boost your endorphins and calm your stress.  Establish a sleep schedule: Quality sleep is crucial to managing stress. One of the best ways to get quality sleep is to go to bed and wake up at consistent times, even on the weekend.  It may be hard at first to train your body to do this, and that’s where Wooden Spoon Herbs Magic Magnesium comes in. Mix into water and enjoy the benefits of hydration, gut health, and a sense of calm.  How to Reduce Stress in the Mind The mind is vital to our stress response. Here are some techniques to help calm that inner storm.  Meditate: Taking just a few minutes a day to practice mindfulness meditation can help you become more aware of your thoughts and emotions, and cultivate feelings of calm and acceptance. There are lots of guided meditation apps to help you get started, or simply search on YouTube. Elevate your meditation experience by lighting a Grow Fragrance Palo Santo Pine Candle. This eco-friendly candle offers calm in a jar. The scent signals to your body that’s it’s time to relax.  Do deep breathing exercises: Deep, slow breaths activate the relaxation response in your body. Practice taking slow, abdominal breaths throughout the day, and especially when you feel stress coming on. Journal: Putting pen to paper allows you to release pent-up emotions and gain clarity on your stressors. Though don’t just focus on the negative.  Also consider writing about gratitude in your journaling, reflecting on the things in life you’re grateful for. This can help train your brain to find the good in things, which is great for both short-term and long-term health. Create a relaxing night routine: Develop a routine for the hour before bed that helps you wind down. This could mean taking a warm bath reading a book, stretching, or practicing other relaxation techniques. Aim to take your eyes off of screens at least an hour before you go to sleep. Connect with loved ones: Strong social connections provide emotional support and can reduce stress. Spend time with friends and family who uplift you. You can do this via in-person time, phone calls, video calls, text messages, and letters. Practice self-care: Make time for activities that bring you joy and relaxation. For you, this may mean taking a bath, listening to music, or spending time in nature. Find what feels best for you. Seek professional help: If stress is overwhelming and impacting your daily life, consider seeking help from a professional therapist or counselor. They can provide you with tools to help you more easily navigate chronic stress.  With these holistic strategies, you can navigate the holiday season (and any season!) with greater ease, peace, and joy. Remember: it’s okay to set boundaries, ask for help, and say “no” to commitments that overwhelm you. By prioritizing your self-care and stress management, you can create a more peaceful life.  Check out all of our favorite stress relieving products here.

Blogs – by Leslie K. Hughes

How to Naturally Beat Jet Lag

With the holiday travel season in full swing, many of us are packing our bags and preparing to jet off somewhere to celebrate. While travel is exciting, the dreaded side effect of jet lag can dampen the holiday spirit. Feeling tired, irritable, and out of sync can significantly impact your travels.  But don’t worry — we’ve got natural remedies to help you combat jet lag and ensure you enjoy your trip to the fullest.  Understanding Jet Lag You’ve likely heard of (and probably experienced) jet lag, but do you know exactly what it is and why it happens? Jet lag is recognized as a sleep disorder. It occurs when our body’s internal clock (a.k.a. circadian rhythm), is disrupted thanks to time zone changes.  This internal clock is delicate and is synchronized by cues like daylight and darkness. It regulates our sleep-wake cycle, making sure we are awake and energized during the day, and ready for sleep at night. You’ll notice jet lag most when traveling long distances and jumping multiple time zones. However, even shifting to a time zone that’s just one hour earlier or later than you’re used to can throw your circadian rhythm off.  Jet lag can lead to a variety of symptoms including: Sleep struggles Fatigue Digestive issues Mood swings Since none of us want to experience those symptoms, let’s dive into ways you can avoid jet lag before, during, and after your flight. How to Combat Jet Lag Part I: Pre-Travel Prep Beating jet lag begins before you even hop on the plane. Here are the things you can do before your departure to set your body up for circadian success.  Gradually adjust your schedule. Start adjusting your sleep schedule a few days before your trip to match your destination. For example, if you’re traveling from L.A. to NYC, go to bed earlier each night. And if you’re traveling from NYC to L.A., go to bed later.  To help you get the sleep you need, try incorporating the Symbi Sweet Dreams tea into your nightly routine. Packed with herbs to help relax you and ease you into sleep, this tea is a must for travelers.  Stay hydrated. Dehydration can make jet lag symptoms even worse, so stay hydrated by drinking plenty of water. Up your hydration game by adding in some electrolytes.  The Just Ingredients Electrolytes offer optimal hydration with the right amount of sodium, potassium, magnesium, and calcium to keep your body balanced. These are great for everyday use. And when it comes to travel prep, increase your intake to at least two servings per day.  Eat well. In the days leading up to your trip, opt for light, easily digestible meals. Avoid greasy, heavy ones that ask your digestive system to work even harder. Also, pack healthy snacks for the flight that will satiate your hunger and keep your gut health stabilized. For a pre-flight boost in gut health, take the Ora Trust Your Gut Daily Essential Probiotic & Prebiotic. A healthy gut microbiome is essential to overall wellness, but also to keeping your jet lag symptoms away.  Pack smart. Opt for comfy clothes, noise-canceling headphones, and an eye mask on your flight to create the best possible sleeping environment.   Magnesium spray is a great travel companion, and we love this Cleo + Coco Magnesium Spray. It’s blended with lavender essential oils and other clean ingredients to help keep you relaxed and rested. Part II: In-Flight Strategies Here’s what you can do during your flight to keep jet lag at bay. Stay hydrated. Hydration is key before, during, and after your flight. Airplane cabins have especially low levels of humidity (between 10-20%), so you’ll get dehydrated quicker than on the ground. On top of that, sitting for long periods of time can also make you feel like you’re not thirsty. This is a problem when you’re in an environment that is so dehydrating. Aim to drink at least 8 ounces of water per hour on the flight.  In addition to the electrolytes we shared above, you may also want to pack some Kono Nutrition Full Body Hydrate+. This hydration blend combines electrolytes with ocean-based trace minerals and ancient earth-grown ingredients that hydrate you from the inside out.  Eat mindfully. Choose light, healthy snacks on the flight to avoid feeling heavy and sluggish.  Consider packing some Juna Detox Enzymes to help combat any post-meal bloat you may experience on the plane (it’s no secret that plane food is less than ideal). Pop a couple of these after you eat, and your gut will thank you. Move your body. It’s easy to stay sitting during your flight, but that’s not good for jet lag, or for your overall health. Get up and walk around the cabin periodically to improve your circulation and reduce any joint pain from stagnation. If you can find a spot to do a little stretching, even better! Optimize your sleep. It’s not going to be as nice as sleeping in your bed, but aim to make your sleeping environment on the plane as ideal as possible. Use a neck pillow, eye mask, and earplugs to help.  Make your plane sleep even more restful with Dryft Sleep Mouth Tape. This helps support nasal breathing which helps you sleep better in the short period of time you’ll have on your flight. Time your meals. Adjust your meal times to align with the time zone of your destination. This may mean eating before you’re hungry or staving off your growling stomach for just a bit longer to help your body adjust.  Traveling with Favor Colostrum Stick Packs is a great little snack hack to tide you over between meals. Not only does this colostrum taste great, but it also boosts your immune system and keeps your gut health strong. With regular use, you’ll also enjoy the benefits of thicker hair, stronger, skin, reduced bloating, lean muscle growth, improved energy, and more.  Light exposure. This can be a bit tricky on the plane, but try to expose yourself to natural light if and when possible to regulate your circadian rhythm.  Part III: Arrival Recovery You’ve made it to your destination and hopefully aren’t feeling too jet lagged. Here are some ways to support your body and keep it free of jet lag.  Get outside. Spend time outdoors to expose yourself to natural light and align your brain and body with the new time zone.  If you’re feeling low on energy, you may want to reach for some matcha. Our favorite is the Cybiotika Organic Matcha Powder which gives you a clean and gradual energy boost. Plus, this ceremonial-grade matcha also helps boost your metabolism and your focus while fighting fatigue.  Eat mindfully. Continue to eat light, healthy meals. This will help your body adjust to the new time zone and keep your digestion flowing.  Traveling with Cybiotika Activated Charcoal is always a good idea. It helps support your digestive system and decrease inflammation while also helping you detox. Take this upon arrival and also if you happen to eat any foods that may not sit well with you. Take power naps. Take short, strategically-timed power naps to recharge. Just be sure to avoid long naps that can throw your sleep schedule off.  Lightly exercise. A light exercise upon landing is one of the best ways to beat jet lag. It helps to boost your energy levels and also improve your sleep quality. Aim for workouts that are low-intensity, though — things like walking, yoga, Pilates, stretching, or a light lift at the gym. Post-workout, enjoy a protein shake with the Truvani Protein + Energy powder. With 87mg of smooth caffeine, functional mushroom, and 12g of plant-based protein, this powder is great for on-the-go fuel that’s clean and packed with benefits for your body.  Reduce stress. Travel is an exciting time full of adventure, but it’s also a time that can be stressful. Jet lag can add to that stress, so aim to incorporate rituals into your travel days that help keep your cortisol levels low. Walking, meditation, breathwork, journaling, and exercise are a few ways. Taking supplements that support your adrenal glands helps, too. Our Live Healthillie Minerals & Chill is a tasty adrenal cocktail with vitamin C, sodium, potassium, and magnesium malate to help you combat stress so you can enjoy your vacation.  By incorporating these natural remedies into your travel plans, you can minimize the impacts of jet lag and enjoy your holiday season. But above all, listen to your body! It knows best and will tell you what it needs to adjust your travel strategies to keep you happy, healthy, and rested.

Blogs – by Iliriana Zeneli

Holiday Gift Guide: For The Men

Men can be complicated to shop for because everything is either about some kind of sport, beer or grilling. Here are some better and health related gifts that are perfect for the men in your life.  1. Clean Skincare Most of what men use can be so toxic from face wash to shaving cream.That's why i love our Jackfir Face Kit because you can swap out their basics for cleaner versions. It comes in a beautiful box too that's perfect for gifting. Looking to swap out toxic deodorant? Try our Cleo+Coco unscented charcoal based one, works amazing!  2. Fitness Products Let's be real most men aren't using the best fitness products from protein to pre-workout. They are filled with artificial ingredients and other inflammatory additives. Shop our fitness section for clean regenerative protein, artificial sweetener free pre-workout and even creatine with no extra filler.  3. Grounding Sneakers We've all head of barefoot sneakers but what about barefoot AND grounding? I personally have 3 pairs of Bahe sneakers including their hiking boots. I am a huge fan because not only are they made with natural fibers to simulate grounding but also very fashionable. You can also use my code Healthillie10!  4. Organic Underwear This year my husband transitioned to 100% organic underwear and he is a big fan of NADS. They are microplastic free, non toxic underwear that are great for even active lifestyles and this year they also made shorts. Such a great gift for anyone in your life.  5. Supplements My husband has become a huge fan of supplements this year, its one of my favorite things to gifts to people. Some of my favorites are: activated charcoal: great for overall gut health but also great for after drinking, really helps absorb toxins in the body.  omega 3: is so essential for optimal sperm, heart health and overall inflammation.  Beef Liver: all the rage today and makes the best multivitamin for men.  6. Car Freshener Looking for the perfect stocking stuffer? Swap those nasty car trees for one that smells equally as good without the toxins.  7. Organic Clothing As someone who is trying to personally swap my clothes to better natural ones, I have grown to love Organic Basics and they have great quality products at a decent price. I love their Weekend Half Zip or get a pack of basic white organic tees!  8. Speaker We bring music everywhere we go and now that Bose launched their mini bluetooth speaker, it's the perfect gift for the guy who does it all. Easy to pack to the golf course, fishing trip, tailgate, or outdoor workout.  9. TheraBody  This will always be on my gift guide because I genuinely love their products so much. Last year I got my husband the massage roller that we still use all the time. Go classic with their massage gun or the ThermaCup which looks sick.  10. Functional Testing Give the gift of health this year. We recently did function health which is full bloodwork that gives you everything from your biological age to inflammation markers. If you want to get someone into health for 2025, give them the DATA! This link will get you immediate access in their 300,000 person waitlist.  Check out my full ShopMY Men's guide. 

Blogs – by Iliriana Zeneli

Holiday Gift Guide: For The Moms

What do you get your most special person in your life? Definitely non-toxic products of course! Here are some things I would add to Mom's Christmas list!  1. Non Toxic Skincare Who doesn't love skincare? Some of my favorites that are good for all skin types including aging are: Fit Glow Sea Ceramide Toning Mist, so hydrating, great for breakouts, redness and overall hydrations Agent Nateur Soleil is SPF with skincare benefits like anti-aging, blue light blocking, plumping and more.  Luna Nectar Sphinx Body Oil is so luxurious and light weight and also helps with collagen production. The body is also so luxe.  Off Duty Under Eye Masks are great for plumping and firming the under eye!  2. Candles + Home Scents If theres one thing at moms is they love their candles, but most are contributing to hormonal issues, migraines and polluted home air. Thats a big no! Give the gift of a clean smelling home without the headache. My Favorites: Our Grow Fragrance Holiday Set comes with minis that make great stocking stuffers!  Fontana Candle makes so many beautiful candles but my current faves are Frankincense and Myrrh, Summer Bonfire (i know it says summer but it smells like wood burning and its just so good), & Peppermint Twist!  3. Jewelry  You can never go wrong with jewelry and there are some small brands I am really liking right now that arent going to break the bank and are still beautiful.  Sans Trou makes the most stunning clip on earrings so whether you have someone who is very sensitive to costume jewelry like me or don't have their ears pierced they have some really cute options, I have the Layton but I also like the Francine!  Vajze is an Albanian owned small business I am absolutely obsessed with. She makes beautiful cultural pieces but also every day pieces and such good quality. I really love the Mirjana bracelet.  Gorjana is a brand i have had my eye on and their Birth Stone Coin Pendant is so pretty! I also get asked about my coin necklace that my mom gave me and there really is nothing like it but I love how a coin necklace looks and adding the birth stone option is such a beautiful touch!  4. Natural Pajamas  I feel like you just always have to get mom pajamas but NATURAL. Did you know that Aritzia makes 100% cotton PJS? They are so cute too. Along with Organic Basic which uses natural fibers for all their products and PJs.  5. Self Care Gifts I love building a little basket of goodies so why not add a little self care bundle with a mug, some socks and other non toxic goodies like: Magnesium Salt Soak  Magnesium topical spray with calming lavender non toxic nail polish  6. Minerals And Chill The perfect gift or stocking stuffer for all the hard working moms you know! Our on the go adrenal mocktail is the perfect daily hydration to support stress. Whether its school drop off, crazy work hours, meetings, or cleaning up after the kids - these all drain us of vital minerals that lead us to needing more and more caffeine to keep us going causing a viscous fatigue cycle. Use this daily to give your adrenals the nourishment it needs to keep going - without the caffeine or crash!       

Blogs – by Lauren Fitzpatrick

Cozy Blume Chai Latte

There’s nothing like a chai latte to warm your soul—or, in this case, to cool it when served iced! While your favorite coffee shop versions might taste like a dream, they often come with a not-so-sweet reality: 20-40g of sugar, artificial flavors, and oils like canola!  But don’t worry, chai lovers—I’ve got you covered with a cleaner, healthier version you can make at home. Featuring Blume’s Chai Latte Blend. This latte is proof that indulgence doesn’t have to come at the expense of your health. Ingredients for the Iced Chai Latte: 1 cup MALK almond milk (or your favorite milk) 1 tsp Blume Chai Latte Blend (or adjust to your spice preference) 1 shot of espresso or 1/4 cup strong brewed coffee (optional for a dirty chai) 1-2 tsp maple syrup (to taste; you can start with less and adjust) Ice cubes Ingredients for the Cold Foam: 1/3 cup heavy whipping cream (for extra creaminess)OR 1/3 cup canned coconut milk (for a dairy-free option) 1 tsp Blume Chai Latte Blend 1/2 tsp maple syrup   Instructions: Step 1: Blend the Chai Milk Base (No Heating Required!) In a small mixing cup or jar, combine MALK almond milk, Blume Chai Latte Blend, and maple syrup. Use a handheld frother or small electric mixer to blend until smooth and frothy. Step 2: Brew Coffee (Optional) If you’re in the mood for a dirty chai, brew a shot of espresso or 1/4 cup of strong coffee. Let it cool slightly. Step 3: Make the Cold Foam In a small bowl or frothing pitcher, combine heavy whipping cream (or coconut milk), Blume Chai Latte Blend, and maple syrup. Use a handheld frother to whip the mixture until thick and creamy. Step 4: Assemble the Latte Fill a glass with ice. Pour in the blended chai milk mixture. Add the espresso for a dirty chai Spoon the cold foam over the top and option to sprinkle cinnamon on top!  This iced chai latte is proof that indulgence doesn’t have to come with a sugar crash or questionable ingredients!!   

Blogs – by Iliriana Zeneli

Holiday Gift Guide: Clean Skincare Lover

Skincare is my favorite thing to gift but it can get tricky! Many brands today contain cancer causing chemicals or chemicals that can disrupt hormones - and no one wants that for a gift.  Here are some amazing skincare gifts to give the people in your life!    1. Preset Gift Boxes We added a couple over the years but we have some amazing ones from UpCircle for Hydration or a Day to Night set your mom or MIL would love too! Earth Harbor Gift Set is perfect for acne prone skin and if you want something that fits in a stocking, try our Pamper Kit!  2. Gua Sha  What's a skincare gift without a gua sha? I love the sleek look of our stainless steel one, cleans easy and super durable or get one made out of beautiful jade that comes with a hair comb to bring blood flow to the scalp! (can also pair that with some hair products!)  3. Shower Filter I know you're like what does a shower filter have to do with skincare? EVERYTHING! I love Jolie and Canopy, I actually have both! There are so many contaminants in the water we shower with that can cause breakouts and even damage our skin barrier. This is really a gift anyone will be obsessed with!  4. Internal Skincare  For the skincare lover who has it all, what do you get? OR someone who is sensitive to skincare products may benefit from some juicy supplements! Collagen is a game changer for skin health and so easy to add to smoothies. Our Agent Nateur Collagen has won numerous awards and when I have taken it consistently my hair was GROWINGGGGG. It is our most expensive item but any skincare lover will instantly be obsessed. Got a cool girl in your life? Our Wooden Spoon Herbs Light Ray is going to give you a glow from within and it can be added to any drink or mocktail.  5. TheraBody Skincare Gadgets Now that theragun makes skincare products, you need them! The Theraface Depuffing Wand has hot and cold therapy with an easy glide tip that helps with lymphatic drainage, depuffing and firming. Then their TheraFacePro has red light for inflammation and also helps with lymphatic drainage, fine lines and wrinkles, it's like a workout for your face!  6. Skincare Now if you want to just treat them with clean skincare to swap out their toxic ones or want them to try something new, here are some of my favorite products.  - Biodegradable Eye Masks from Three Ships are a great skincare gift for all ages. They dissolve in water which is so cool and make such a great gift! Off Duty is great for firming the under eye while Brighter Days is amazing for depuffing and brightening.  - Botox in a bottle is our luxe moisturizer from Agent Nateur and it is unreal. Works so well with consistent use and is a great gift for anyone you want to impress.  - Masks are always a great gift or stocking stuffer for all ages. From highest price point to lowest:  Agent Nateur Resurfacing Glass Face Mask: has aloe vera, french silk peptides, pitaya, hyaluronic acid, and cucumber, to brighten, boost, and resurface skin and is deeply hydrating. This has totally changed my skin texture to give me glassy looking skin FitGlow MicroExfoliant: Want a double whammy product? This has been my go-to for months. Exfoliate or use it as a mask and exfoliate it off giving you bright, smooth skin. I use this 3x a week! Earth Harbor Blue Crush: Acne safe, helps with buildup, blocked pores, redness and more - also smells so good!  Three Ships Detox Mask: Also acne safe this is a classic detoxifying face mask to help pull impurities from the skin!   Whether you are looking for yourself, Mom, Sister, MIL, or coworker there is truly something for everyone when it comes to non toxic skincare!        

Blogs – by Iliriana Zeneli

2024 Gift Guide: Fitness Junkie

This year we're doing low tox gifts only!  Unfortunately much of what's popular today in the fitness space is filled with gut irritating ingredients and artificial additives. Here are some of my top gifts for the person who loves anything fitness.  1. Protein Powder If you've noticed many protein powders contain artificial sweeteners and flavors that hijack your taste buds and keep you wanting more. Swap to clean versions from Promix, Ora Organics, Just Ingredients & more.  2. Pre-workout Just like protein, many pre-workouts contain artificial sweeteners and even dyes to give it color. Give the gift of cleaner energy with pre-workouts from Just Ingredients, Promix, Kono and more.  3. Beast Blender There are so many blenders out there and on my Christmas list is the Beast Blender! Super modern design so it doesn't look clunky on your counter and great for everyday simple use. 4. Bala Bangles A splurge for sure but I finally bought a set and I am obsessed. I love the colors and how cute they look, Ive seen dupes but I've heard the velcro part isn't as good. Plus spending a little extra for better quality will impress anyone.  5. Hydration  Electrolytes are having their moment these day but unfortunately many are filled with sugar, artificial sweeteners, and weird flavorings. Stuff your loved ones stockings with clean and organic hydration from Kono, Just Ingredients and Nectar!  6. Theragun I use my theragun every day. I got it as a gift years ago and I am still obsessed with it. I recently got my husband the vibrating foam roller from them and it's so good. Anything from them is great but those are my tried and true favorites. 7. Bink Water Bottle If you seen my videos, I only use this one water bottle with the straw attachment. It is not only so cute but fully glass and easy to carry around. I have a code with them too: healthillie 8. Creatine  The slept on supplement with so many benefits. Not only is it great for muscle building but brain health. I love our Just Ingredients one and it'll make any fitness lover feel like you've been paying attention to their journey!  9. Fitness Subscription Pvolve is the new hot option for anyone looking to transform their body. It uses functional weight training to build muscle and lean down. This is great for all activity levels and very beginner friendly.   Check out my entire gift guide here for other wellness gifts.

Blogs – by Lauren Fitzpatrick

Chewy Pumpkin Spice Cookies

As the weather cools and we embrace all things cozy, there’s no better way to get into the autumn spirit than with pumpkin-flavored treats! These chewy pumpkin cookies are the perfect addition to your fall baking lineup. With a soft, melt-in-your-mouth texture and a subtle hint of Blume’s Pumpkin Spice Superfood Mix, these cookies are more than just delicious—they bring a little extra boost of nutrition to every bite. Why Blume’s Pumpkin Spice Superfood Mix? Blume’s Pumpkin Spice Superfood Mix takes these cookies to a whole new level. It adds a blend of spices that bring out the natural pumpkin flavor while offering additional health benefits. Unlike traditional pumpkin spice, Blume’s mix includes nutrient-rich superfoods that not only enhance flavor but also bring an extra dose of wellness to your treats. Ingredients You’ll Need These cookies come together with simple ingredients you probably already have on hand! Here’s what you’ll need: 3/4 cup unsalted butter, softened 1 cup light brown sugar or coconut sugar 2 egg yolks, room temperature 2 teaspoons vanilla extract 1/2 cup canned pumpkin puree 1 1/4 bobs mill gluten free flour  1.5 tablespoons Blume’s Pumpkin Spice Superfood Mix 1/2 teaspoon baking soda & 1/2 teaspoon baking powder 1/2 teaspoon salt Instructions 1. Prepare the Pumpkin Puree *Dont make the mistake by skipping this step!** Start by preparing the pumpkin puree. Spread it onto a plate, cover with a paper towel, and press lightly to absorb any excess liquid. Repeat until the puree is reduced to about 1/4 cup. This step is key for keeping the cookies chewy rather than cakey. 2. Combine Dry Ingredients In a medium bowl, whisk together the flour, Blume’s Pumpkin Spice Superfood Mix, baking soda, baking powder, and salt. Set this mixture aside for now. 3. Cream the Butter and Sugar In a large mixing bowl, cream the softened butter and brown sugar with an electric mixer on high speed until it’s light and fluffy. This should take about 1-2 minutes and will give the cookies a tender, chewy texture. 4. Add Egg Yolks and Vanilla Add in the egg yolks and vanilla extract, mixing until smooth and fluffy. This adds richness and depth to the cookie dough. 5. Incorporate the Pumpkin Puree Mix in the prepared pumpkin puree, blending until it’s fully incorporated into the butter mixture. 6. Combine Wet and Dry Ingredients Slowly add the dry ingredients to the pumpkin mixture, mixing on low speed until just combined. Be careful not to overmix, as this can make the cookies tough. 7. Form Cookie Dough Balls Using a cookie scoop or your hands, form dough balls (about 2 tablespoons each) and place them on a parchment-lined baking sheet about 2 inches apart. Flatten them down slightly. 8. Bake Bake the cookies in a preheated oven at 350°F (175°C) for 12-14 minutes. For a chewier texture, go with 12 minutes; if you prefer slightly crispier edges, aim for 14 minutes. 9. Cool and Enjoy Let the cookies cool on the baking sheet for a few minutes before transferring them to a wire rack to finish cooling. Grab a cookie (or two) and enjoy the taste of fall with each delicious bite! Don't forget to tag us and let us know how you like them!! (: 

Blogs – by Iliriana Zeneli

Healthillie's Low Tox Hair Routine

I always get questions about my hair and I like to think I'm a pretty low maintenance person. I like to use clean, low tox hair products but as little of them as possible while keeping my hair healthy.  One thing I do is I don't use heat on my hair on a daily basis - I did get lucky my hair doesn't run frizzy but my hair does get oily quickly so I'm pretty conscious of build up. So here is my official hair care routine.  I like to start with scalp stimulation, this is going to be good for a healthy scalp, blood flow, and hair growth. You can totally use your hands but I really like using a scalp brush!  Once in the shower I like to use something to help with build up. I don't use this product everyday - it's something I use once a week especially if I used any hair spray or dry shampoo. Even when they're clean they can clog follicles and cause dandruff and irritation. So I like to Luna Nectar Obsidian as a scalp detox weekly or as needed.  I typically change my shampoo and conditioner, I've used everything on the site at this point and this combination works best for my hair. My hair is naturally wavy, leans on the oily side so I don't need too much hydration. Our Look Organics Clarifying Shampoo really extends my hair washing days and I will use our Innersense Conditioner to lock in moisture on my ends.   When it comes to hair oils I will use this either before I shower, on hair wash days as a treatment or simply on my ends for frizz and hydration. We have so many hair oils so I would just find one that resonates with you but I have been a fan of our BUR BUR Growing Season one for overall hair health and growth.  For styling, I don't use much because I don't do my hair everyday, only for special occasions really. But when I do I like to use Yarok Mousse to give my roots some volume. I have pretty heavy hair so it's hard for me to get a lot of volume and I find this helps on days I decide to blow dry.  I am pretty bad at using a classic blow dryer and I actually loathe doing my hair so I find a blow drying brush has been the easiest for me. I have used this one from L'ange for years, I don't think they even make the same one I use - they've upgraded it since but I love mine. Highly recommend and also makes a great gift.  Lastly, having a dry shampoo in your rolodex is a must. I love using it after the gym or to just extend the window of my next hair wash day. Our new one's from Cleo + Coco are great because they also double as a body powder. You can use it on your hair, armpits and even lady parts to keep dry!  If you are looking to create upgrade hair routine to clean and low tox products be sure to shop all our hair care on Live Healthillie! 

Blogs – by Lauren Fitzpatrick

Reishi Hot Chocolate with Gut Healthy Marshmallows

Nothing beats a warm mug of hot chocolate topped with marshmallows on a chilly evening. But, if you’re anything like me, you may be trying to avoid the artificial sweeteners and low-quality chocolate that often come with it. Luckily, there’s a way to keep all the cozy nostalgia of a classic hot chocolate while skipping the processed ingredients—thanks to Blume’s Reishi Hot Chocolate! This recipe brings together the comfort of homemade marshmallows and the superfood boost of Blume’s Reishi Hot Chocolate mix, creating the ultimate cozy treat that’s as good for your body as it is for your soul. With gut-friendly ingredients and adaptogenic benefits, you can truly savor each sip (and bite!) knowing you’re nourishing yourself from the inside out. Gut-Friendly Collagen Marshmallows Ingredients for Marshmallows: 1 cup water, divided 3 tbsp grass-fed gelatin powder 1/2 cup honey (or maple syrup for a vegan option) 1-2 scoops of collagen (Agent Nateur Collagen) (Truvani Collagen)  1 tbsp vanilla extract How to Make Marshmallows: Bloom the gelatin: Pour 1/2 cup of water into a large mixing bowl and sprinkle the gelatin powder on top. Let it sit for a few minutes to soften. Heat the honey mixture: In a small saucepan, combine the remaining 1/2 cup of water and honey. Warm it gently on low heat for about 4 minutes. Combine and whip: Begin mixing the gelatin on low speed with a hand mixer or stand mixer. Slowly pour in the warm honey mixture, mixing continuously. Add vanilla & collagen, whip to fluff: Add the vanilla extract, increase the mixer speed to high, and whip for about 8 minutes until the mixture becomes thick and fluffy.  Set the marshmallows: Quickly (move fast here to prevent clumping) pour the marshmallow fluff into a parchment-lined baking dish and refrigerate for at least 4 hours or overnight. Cut into cubes and get ready to top off your hot chocolate!   Blume’s Reishi Hot Chocolate Once your marshmallows are ready, pair them with a mug of Blume’s Reishi Hot Chocolate! This mix combines the soothing taste of cacao with reishi mushroom, known for its calming and adaptogenic properties—perfect for unwinding. Ingredients for Reishi Hot Chocolate: 1 cup milk of choice (almond, oat, or regular milk) 1-2 tsp Blume’s Reishi Hot Chocolate mix 1 tsp sweetener of choice (optional, like honey or maple syrup) 1/4 tsp vanilla extract (optional) Pinch of sea salt (to enhance the flavor) How to Make Reishi Hot Chocolate: Warm the milk: Heat the milk in a small saucepan over medium heat, stirring occasionally to prevent scalding. Add cacao mix: Once warm, whisk in 1-2 tsp of Blume’s Reishi Hot Chocolate mix, adjusting to taste. Sweeten & add extras: Stir in a sweetener, pinch of sea salt, and a dash of vanilla extract for a richer flavor. Froth (optional): If you enjoy frothy hot chocolate, give it a quick blend with a milk frother. Top & serve: Pour into your favorite mug, drop in a few marshmallow cubes, and let them melt into the hot cacao for a creamy, dreamy finish. Not only will this pairing transport you back to those nostalgic, chilly evenings with a cup of hot chocolate, but it will also help you wind down and recharge with every sip. So get cozy, grab a blanket, and treat yourself to a wellness-infused hot chocolate