Be Your Own Wellness Advocate: 6 Pieces of Inspiring Advice on How to Eat Better and Live Healthier—Today

Ask any expert in our PrimaFoodie orbit what the key to living healthier is, and they’ll likely answer the same: It starts with real whole foods. What we eat fundamentally impacts how we feel, think, and live. Food is life. 

One step beyond that is how we eat our food and the ways we source it. Becoming a more critical consumer (and eater) is by far the most important way to impact our health and that of our loved ones, communities, and the planet. We can change the world by being empowered advocates for better food.

Here are six motivating and enlightening thoughts on becoming a more mindful and critical eater from our community of experts. We hope their insights honor the power of eating better—and inspire you always to see the power in you and on your plate.



#1: H.J. Schaible: Eat Meat More Mindfully

“We encourage people to have a more mindful approach to buyin and how much, and also to consider how much vegetables or starches they're eating with it. Instead of putting the whole slab of meat on a plate, we inform people that you're going to be spending a premium price for grass-fed locally raised meat, so respect it.”

#2: Dr. Tania Dempsey: Avoid Artificial Food Dyes and Additives When Possible

“Organic food will be healthier and less likely to contain artificial food dyes. Choose organic oranges instead of non-organic, as an example.  Choose packaged products that contain fewer ingredients and avoid packaged foods with bright colors.  Cutting back on packaged products and eating a more whole food based diet will be healthier and will avoid additional colorings or flavorings. Some products that are marketed as healthier, like fruit gummies, use natural dyes, but still carry their own set of side effects. They may be less toxic but they can still cause hypersensitivity reactions in some people and contain excessive amounts of carbohydrates and sugars.  Staying away from foods that are colored may be difficult but there are plenty of options out there.”

#3: Melinda Hemmelgarn: Be an Empowered Advocate


“It used to be that I was the only one going into the supermarket and asking the manager to have more organic produce. Now, the stores are happy to carry organic produce because so many consumers are asking for it. To get pesticides banned, it is going to take pressure on Congress and joining with organizations that are actively involved and watching the legislation. That’s how we have the most power.”

#4: Lisa Cipkar: See the Healing Power of Food

“The number two thing is that we need to look at food as medicine. We still often eat to satisfy and that's it. There is so much within the nutrition world that could change the game for us, especially in North America. There’s a reason why there are other parts of the world that are doing a whole lot better statistically with their healthcare systems and the status of chronic symptoms and diseases.”

#5: Will Cole: Everything We Put In and On Our Bodies Makes an Impact

“We aren't just what we eat. And we aren't just what we supplement with. We are what we absorb, too. So many people are even trying to do the right things and eating better foods or supplementing with things, but they're still deficient. We have to work on gut health and absorption and digestion as well to make good use of these things.”

#6: Haley Scheich: Find the Foods that Work for You

“Once you see the changes, by learning for yourself, this food works for me, this food doesn't work for me, it’s incredible.”

August Reading List

Here’s a roundup of what’s been in front of our eyes and on our minds, as of late. In the sea of I information we live in, we’ve found each of these articles to be a worthwhile and informative read.

Got any recs? Send us a note at @primafoodie

 

How to Help Your Child Build a Healthy Relationship with Food

How to get fussy eaters to eat vegetables.? “With a sprinkle of creativity,” writes holistic nutritionist Edie Horstman.

L-Citrulline Is an Amino Acid Known to Boost Brain Performance and Heart Health

 And it’s found in this one “unicorn” fruit…

What Are Processed Foods—and Why Are They So Bad?

 Those packaged crackers really do have a negative impact. Here’s why.

Why You Should Buy the ‘Ugliest’ Watermelon

‘Tis the season of one of the most beloved fruits of all time. These tips will ensure you’re picking the best of the bunch.

What Is “Inclusive Beauty”? Meet the Iconoclastic Beauty Founder Fighting for Greater Ethics and Kindness in the World of Self Care

A new wave of beauty pioneers are fighting back. They’re challenging the toxic and exclusive pillars that have forever pervaded the beauty industry and, instead, creating products that encourage a more mindful, clean, inclusive approach to self-care.

One such pioneer is Jennifer Norman. Founder of Humanist Beauty, a B Corporation Certified skincare collection focused on breaking the conventional beauty standards, and The Human Beauty Movement, a positivity-focused social impact effort, Norman wants to encourage a new wellness and self-care industry—one that invites every individual to define beauty for themselves. Norman and her team call this “inclusive beauty.”

Before we investigate what inclusive beauty is, we’ll first take a look at what it is not. Household makeup and skincare brands have long used tactics that reinform ageism, binary gender expectations, racism, sexism, and ableism. Expectations around what someone should look like have sold billions upon billions worth of products. Yet, these arbitrary beauty standards have led to wide swaths of consumers falling victim to anxiety, depression, low self-esteem, eating disorders, and other mental and emotional health issues. 

In tandem with these issues is the continued widespread inclusion of harmful chemicals in makeup and personal care items. A 2021 study found high levels of hazardous industrial compounds—all of which linked to grave health conditions—present in more than half of the cosmetics sold in the US.  

In short, the things created to make us feel beautiful have excluded, marginalized, and sickened consumers. Norman, along with her team behind Humanist Beauty, is flipping this script. Her focus is on ingredient purity, supply chain ethics, and care for every stakeholder involved, from her employees to consumers to the planet. “I wanted to develop a brand that went above and beyond to appreciate kindness, diversity, and well-being,” the founder says. 

When we asked how she is doing this, and what exactly she means by “inclusive beauty,” Norman is incredibly forthright. “Inclusive beauty is so much more than showing tokenistic images of women with different skin tones and hair types,” she tells us. “It extends to understanding the thoughts, feelings, frustrations, and opportunities of those who have previously been marginalized and under-represented in society. It is letting people know that we see them, hear them, and care about them deeply.”


A Conversation with Jennifer Norman

Let’s start off with the genesis of your company, Humanist Beauty. 

When I started developing the Humanist Beauty brand, I reflected on my own life experiences of being an adopted Asian American girl, and also on being the single mom of a mixed-race child living with chronic illness and disability. I wanted to develop a brand that went above and beyond to appreciate kindness, diversity, and well-being. 


How do you honor “inclusive beauty” via your brand?

Humanist Beauty stands for all races, backgrounds, skin tones, ages, abilities, gender identities, and beliefs. It lets all people know that they have value, and they matter. Some of the ways Humanist Beauty honors that is by working with diverse talent like trans model Gracie Cartier, prosthetic queer dancer Kima Dima, and unconventional curvy beauty Leah Abramson. We also support those with visual impairment or blindness by offering braille ID bands for our skincare products, Herban Wisdom Facial Oil and Herban Wisdom Eye Cream. We will continue innovating for ways to serve the abilities community even more going forward. 


What changes in the skincare and beauty industry are you most dedicated to seeing and being part of? 

More and more, beauty is being defined as wellness. It’s so much more than skin-deep. It’s about living truthfully, healthfully, and connected to everyone else in a positive way. The organization that I founded, The Human Beauty Movement, is all about embracing an ethos of beauty positivity. It’s about every human being coming to know their own true self and embracing the beauty that lives within. That way, they can then manifest that beauty out into the world as they desire rather than worrying about anyone else’s definition of beauty. 

I [recently] attended Natural Products Expo West, and I was blown away by the spirit of community and togetherness that was pervasive throughout the show. There is an enhanced focus on well-being across all categories, which is a likely response to living through an isolating pandemic such as we all did. 


Humanist has obtained B Corp status, which means you must prioritize the wellbeing of your employees, customers, and of the Planet. It’s worth noting that this is not an easy certification to obtain and maintain. Will you walk us through how Humanist makes this a priority?

I absolutely founded my business knowing that B Corp Certification was a priority, and I’m proud to say that The Human Beauty Movement was certified after 1 year of being in business. 

Being a B Corp is the gold standard of proving social and environmental impact. Given that ‘clean beauty’ means a lot of things to a lot of different people (and to some, it means nothing at all), having third-party validation such as B Corp Certification elevates brands in the marketplace as representing the best for people and the planet. Rather than putting all focus on shareholder value, which prioritizes profits, we put all our focus on stakeholder value, which is the positive benefit we’re creating for the entire ecosystem which encompasses our employees, suppliers, customers, communities, governance, and the environment. We put programs, policies, and procedures in place to ask questions like, “Do our suppliers exemplify diversity and fair wages? Are we supporting a regenerative economy? Do our products deliver holistic wellness through organic content, safety, and quality testing? How are we prioritizing community engagement and transparency?” And so on. 

B Corp Certification goes far beyond the realm of just being “clean.” It helps us assess and track our progress as a benefit company and hold ourselves accountable for living out our purpose-driven values. 


Ingredients are a critical part of your brand. How do you ensure the ingredients you use and the sources you tap into are ethical, pure, and conscious? Are there practices that a consumer can follow for vetting their own products? 

The truth of the matter is that consumers love to research ingredients yet doing so can be time-consuming. And there is a whole lot of contradictory information out there. That’s why it’s good to know there are brands, retailers, and organizations that help do the vetting for them. Clean retailer Credo Beauty allows you to click on any product’s ingredients to learn about their definitions. The EWG Skin Deep database is a good source for ingredient information. While not perfect, it’s perhaps the most comprehensive source for product safety data, and the EWG Verified seal is the strongest third-party indicator of best-in-class safety. 

I have extremely high standards when it comes to the ingredients that go into Humanist Beauty formulas. Not only do I screen for cleanliness, but I also do background checks on suppliers to vet their harvesting, processing, and manufacturing processes. I also require test results to ensure all raw bulk is clean and safe. 

[We] maintain an Ingredient Glossary where anyone can research any ingredient in our formulas to learn more about its function and safety. Transparency is an important aspect of our core values. 


To learn more about Norman and her inclusive beauty approach, visit humanistbeauty.com and the-hbm.com

—By Stacey Lindsay


Stuffed Acorn Squash

In the same family as butternut squash, pumpkin, and zucchini, acorn squash is a versatile winter vegetable that is a staple on our family’s table this time of year. Acorn squash has an appetizing nutty flavor and a dense nutritional profile, which is high in vitamins B and C as well as potassium, magnesium, and fiber. Ground pork provides plenty of protein, essentially creating a meal in a bowl with this SIBO-friendly, low FODMAP dish. 

This recipe yields 4-6 servings


INGREDIENTS

  • 2-4 acorn squash
  • 1 tablespoon coconut oil
  • Salt to taste
  • 1 tablespoon ghee (or cooking oil of choice)
  • 1 pound ground pork
  • 1 fennel bulb, chopped
  • 2 tablespoons fennel seeds
  • 2 tablespoons mustard powder
  • 2 tablespoons red wine vinegar
  • 2-4 acorn squash
  • 1 tablespoon coconut oil
  • Salt to taste
  • 1 tablespoon ghee (or cooking oil of choice)
  • 450 g ground pork
  • 1 fennel bulb, chopped
  • 2 tablespoons fennel seeds
  • 2 tablespoons mustard powder
  • 2 tablespoons red wine vinegar


DIRECTIONS

  1. Preheat oven to 375 degrees Fahrenheit / 190 degrees Celsius.

  2. Slice squash in half vertically to create a boat shape, or slice off the top to create a flower-shaped bowl. Scrape seeds out with a spoon .    

  3. Take a tablespoon of coconut oil in the palm of your hands to slightly melt it and spread it on the inside of the acorn squash. Add a pinch of salt if desired.

  4. Place squash, cut side down, on a baking sheet and bake for 45 minutes.

  5. In a large skillet, heat ghee.

  6. Add ground pork to the pan and cook over medium heat.

  7. Add chopped fennel, fennel seeds, mustard powder, and red wine vinegar and cook for approximately 10 minutes.

  8. When squash is finished cooking, remove from the oven. It is cooked when the squash is fork-tender the flesh has a nice light brown caramelization.

  9. Fill squash with pork mixture and serve fresh and warm.


TIPS

**Acorn squash is a flavor that compliments many different kinds of meat. Ground beef or bison would work just as well as pork. 

**If storing, keep the squash and filling in separate containers to avoid getting soggy.

 

The Plastic-Free Pioneers Making It Easy to Create a Sustainable Kitchen

One of the longest-running missions we’ve been on at PrimaFoodie is to cut out the plastic in our homes, especially our kitchens. Continued research suggests that exposure to bisphenol A (BPA), a synthetic estrogen found in hard plastics, may cause certain cancers. Manufacturers have been producing plastics that are deemed “BPA-Free”, but research on the alternatives links them to similarly concerning health issues.

The workaround? We aim for glass and other non-plastic materials to store our leftovers, seeds, nuts, and any other food items. We’ve found that when you start in the kitchen, ridding plastic from other places in the home gets easier—and, thanks to these brilliant companies, even fun.

Package Free Shop

Since its opening in 2017, this Brooklyn-based online shop has helped to keep millions of pieces of trash out of landfills. Founded by Lauren Singer, the environmentalist known for the savvy blog, Trash Is for Tossers, Package Free Shop offers a range of non-plastic items from personal care to office supplies to pet grooming, all from independently owned brands aimed at reducing unnecessary packaging and waste. The site is a joy to peruse, and the kitchen section is abundant for its stainless steel containers, wood cutting boards, reusable straws, and the like.

Blisshaus

The Cadillac of pantry storage systems. Blisshaus, a collection of streamlined glass pantry jars and labels, is the brainchild of founder Wiebke Liu, a Germany-born, McKinsey-trained strategist with an intense passion for the intersection of efficiency and aesthetics. Liu created Blisshaus to be a multilevel option for creating a plastic-free kitchen. You can order their varied-sized jars to re-package your food items yourself. Or you can opt for their virtual or in-person kitchen makeover service, where a Blisshaus expert will walk you through the pantry organization process jar-by-jar.

Fillgood

More than a decade ago, Fillgood founder Stéphanie Regni took a class on recycling that changed the course of her life. She learned that the act of recycling, as well-intentioned as it is, is not a long-term solution for the copious amounts of plastics that end up in landfills. Her response to her realizations was founding Fillgood, an educational platform and online boutique that offers a range of plastic-free household items and refill options. The Fillgood kitchen section is an excellent resource for hard-to-find food storage staples like beeswax wrap, and welcomed discoveries including handmade dishwasher powder.

Honorable Mentions:

Zero Waste Store

The Refill Shoppe 

The Zero Market