Summer is the time to get outside, soak up the sun, tend the garden, and enjoy nature’s abundance. But many of the common products people reach for—weed killers, sunscreens, and produce washes—can come with hidden (or not-so-hidden) health risks. If you’re trying to live more holistically and reduce your toxic load, this season is the perfect time to make some simple, effective swaps.
Let’s explore natural and safe alternatives to:
Harmful weed killers like Roundup
Chemical-based sunscreens
Conventional fruit and vegetable washes
Glyphosate, the main ingredient in Roundup, has been linked to serious health concerns, including hormone disruption, gut imbalance, cancer, and more. Many people don’t realize that what they’re putting on their soil can get into their drinking water. Thankfully, there are safer, natural ways to manage weeds without harming your health or the environment.
Non-Toxic Weed Killer Alternatives:
Vinegar + Salt + Dish Soap Spray
Mix 1 gallon of white vinegar, 1 cup of salt, and 1 tablespoon of natural dish soap. Spray directly on weeds during a sunny day.
Boiling Water
Pour directly on weeds in sidewalk cracks or driveway edges.
Mulching & Manual Pulling
Prevent growth by covering garden beds with organic mulch and staying ahead of root systems with occasional hand-pulling.
These options are effective, safe for ourselves, our pets, and children, and won’t harm the surrounding soil biome.
Secondly, conventional sunscreens often contain ingredients like oxybenzone, avobenzone, and octinoxate—chemicals known to disrupt hormones and potentially damage coral reefs, among several other negatives.
What to Look for Instead:
Mineral-based sunscreens with zinc oxide or titanium dioxide
Fragrance-free, non-nano, and reef-safe labels
Avoid spray sunscreens, which are easy to inhale and harder to apply evenly
Top Holistic Sunscreen Brands:
Badger – Organic, family-friendly, and gentle on sensitive skin
Babo Botanicals – Great for kids and contains nourishing plant-based ingredients
Thinksport – High-performing and EWG-rated for safety
Raw Elements – Biodegradable and water-resistant, ideal for active summer days
And remember: natural sun protection also includes wide-brimmed hats, lightweight long sleeves, and seeking shade during peak UV hours. The sun is our friend, not our enemy!
Lastly, even the most organic fruits and vegetables can have dirt, bacteria, or natural residues from being handled and/or transported. Washing them thoroughly is essential, but that doesn’t mean reaching for sprays that have disadvantages to our health.
DIY Fruit & Veggie Washes to Consider:
Simple Vinegar Soak: Mix 1 part white vinegar with 3 parts water. Soak produce for 5–10 minutes, then rinse well. This helps remove pesticides, waxes, and bacteria.
Baking Soda Rinse: Sprinkle baking soda onto produce and gently scrub with your hands or a veggie brush, then rinse.
Lemon Essential Oil: Add a few drops of food-grade lemon essential oil to your wash water for extra cleaning power and a fresh scent.
Or try natural store-bought options like Rebel Green, Fit Organic, Young Living, or Aunt Fannie’s Produce Wash, all made with safe, plant-based ingredients.
Embracing non-toxic living doesn’t mean giving up convenience; it means choosing products and habits that support you and your loved ones’ health. Whether you’re tending the garden, applying sunscreen, or prepping a fresh fruit salad, these simple changes can make your summer cleaner and more health-conscious. Every small choice adds up!
Corn syrup is a sweetener derived from corn starch. It’s a ubiquitous ingredient in many processed foods and comes in various forms, each with its own specific properties and uses. Here’s a breakdown of the different types of corn syrups and related products:
Corn Syrup: A liquid sweetener made from the starch of corn. It consists mainly of glucose and is used to soften texture, add volume, prevent crystallization of sugar, and enhance flavor in foods.
Glucose Syrup: Often synonymous with corn syrup, this syrup is composed of glucose and is used similarly in food production to add sweetness and improve texture.
Dextrose: The crystalline form of glucose. It can be derived from corn or wheat and is used as a sweetener in various products, including baking goods and medical supplies.
Dextrin: A group of low-molecular-weight carbohydrates produced by the hydrolysis of starch. They are used as adhesives, in food, and as thickening agents.
Maltodextrin: A polysaccharide used as a food additive. It’s produced from starch by partial hydrolysis and is commonly found in processed foods as a thickener or filler.
Why is Corn Syrup Bad?
High Fructose Content: High-fructose corn syrup (HFCS), a type of corn syrup, contains a high level of fructose compared to regular corn syrup. Excessive fructose consumption is linked to obesity, type 2 diabetes, and metabolic syndrome. Fructose is metabolized by the liver and can lead to increased fat production and storage.
Empty Calories: Corn syrup provides calories but lacks essential nutrients. Foods high in corn syrup contribute to caloric intake without providing vitamins, minerals, or fiber, leading to poor nutritional quality of the diet.
Increased Risk of Chronic Diseases: Regular consumption of products containing corn syrup has been associated with a higher risk of chronic conditions such as heart disease, non-alcoholic fatty liver disease, and certain cancers.
Potential for Overeating: Foods high in corn syrup are often highly palatable and easy to overconsume. The sweetness and texture can make it difficult to recognize satiety, leading to overeating and weight gain.
Impact on Blood Sugar Levels: Corn syrup, especially glucose syrup and dextrose, can cause rapid spikes in blood sugar levels. This can lead to insulin resistance over time, a precursor to diabetes.
Presence in Ultra-Processed Foods: Corn syrup is a common ingredient in ultra-processed foods, which are linked to poor health outcomes. These foods often contain additives, preservatives, and artificial ingredients that contribute to an unhealthy diet.
Conclusion
While corn syrup and its related products play a significant role in the food industry due to their versatility and cost-effectiveness, they pose several health risks when consumed in excess. Understanding the different types of corn syrups and their potential health impacts can help consumers make more informed dietary choices. Reducing the intake of foods high in corn syrup and opting for whole, unprocessed foods can significantly improve overall health and well-being.
It is extremely hard to navigate starting healthy diet when there is so much conflicting information floating around. There are millions of TV shows, articles and social media posts that say, “Always do this” and “Never do that.” It’s confusing.
At the NHCAA, we recognize that “always” and “never” are unrealistic. We are all unique individuals with different genetics, lifestyles, and metabolic types. That’s why our practitioners don’t give out cookie-cutter diet recommendations to each patient. We help our patients discover their best diets by tracking their intake and making changes, monitoring results, and thus evolving their diets over time.
Even though there is no one-size-fits-all diet, we must start somewhere. Everyone is unique, but there are some basic, natural laws that apply to food and your health. These laws are as follows:
White refined sugar is inflammatory to the whole body and unhealthy for all.
Eating too many carbohydrates puts stress on the metabolic system.
Chemical contaminants in food create a toxic burden in the body.
Rancid oils and processed fats inflame the cardiovascular system.
These 4 points form the foundation for starting a healthy diet. If you are unsure of what dietary path to take, start with applying these 4 nutrition laws and expand from there until you get the results you are seeking.
All NHCAA patients are recommended to start a low carb diet that consists of REAL food. How low carb to go is the recommendation that is variable. A low carb diet is typically no more than 125 grams of net carbs per day, but many people may need to go much lower than that to achieve results.
Regardless of what your health picture is, you should apply these datums to your food choices. If you are confused about what you should do with your diet, then you should first make sure you are applying all of these principles and then, if you still need direction, you should consult with a practitioner at our office to help you figure out what changes will best support health in your body.
Here at the NHCAA, we know that diet is key to good health.
Typically we recommend a diet that consists primarily of high-quality meats, vegetables, and good fats- we do not recommend a vegan or vegetarian diet. Although it is possible to do a meatless diet in a healthy fashion, it is very difficult to get adequate protein while simultaneously keeping carbohydrates low.
Even though we do not recommend a vegetarian diet, I do understand that for some individuals, vegetarianism or veganism can be a strong personal or religious conviction. If you are one of those individuals, I highly encourage evaluating your macronutrients (macros). How many carbohydrates are you consuming in a day in relation to your protein and fat intake? I also recommend you examine the sources of your protein.
The app we recommend for tracking macros is Cronometer.
Cronometer is our app of choice because it is comprehensive and, most importantly, has a very accurate database.
The minimum protein I typically recommend is 60-80 grams per day while the maximum amount of carbohydrates I recommend is usually between 75-125 grams per day. Fats should be enough to keep you satisfied and full, so you don’t need to snack (see my video Good Sources of Fat for more). Your diet can accommodate more or less fat depending on how many carbohydrates you are consuming (more fat if your carbs are lower and less if your carbs are higher).
Many vegetarians rely heavily on soy-based products to get their protein, as these products are protein dense. I do not recommend soy as the basis of any diet. Soy proteins are typically GMO (genetically modified organisms) and highly processed. When consumed in high amounts, soy products can also negatively impact hormonal balance. I also do not recommend mock meats because they often contain soy or gluten and are highly processed.
Getting enough protein while avoiding soy and keeping carbohydrates down on a Vegetarian or Vegan diet is tough! There is less room for error on these diets. Although balancing macros on these diets is a challenge, it is still possible. I have created a list of higher protein items that can assist with a meatless diet.
VEGAN PROTEIN FOODS:
SOURCE
QTY
PROTEIN (gm)
CARBS -net (gm)
FAT (gm)
Hemp Hearts
3 tbs
9.47
1.4
14.6
Chia Seeds
2 tbs
4
1
9
Flax Meal
2 tbs
2.56
4
6
Lentils
0.5 cup
9
12
0.4
Pumpkin Seeds
0.25 cup
9
2
15
Hummus
0.5 cup
9.5
10
12
Banza Noodles
2 oz
11
30
3
Peanut Butter
2 tbs
7
5
16
Ripple Milk- Unsweetened (pea)
8 fl oz
8
<1
4.5
Kite Hill Greek Yogurt- Unsweetened (almond)
1
11
4
10
Great Northern Beans
0.5 cup
8.3
14
0.5
Black Beans
0.5 cup
7
11.7
0.4
Green Peas
0.5 cup
8
7
0.3
This high-protein foods list was designed to fit both vegans and vegetarians. If you are a lacto-ovo vegetarian- eggs and some dairy, like Greek yogurt, can be great sources of protein as well.
Health is not a one size fits all concept, there are many pathways to health. However, there are basic nutritional truths that apply to every person and every diet. For good health, you need enough protein for tissue repair and muscle building, and you need to limit carbohydrates and sugars to keep inflammation down and the immune system balanced. I hope these vegetarian protein ideas help you to find a better balance with your macros.
It’s December, so here are 5 healthy, happy holiday eating tricks for you. The month is filled with shopping, hectic schedules, cooking, baking, parties, and gatherings (not 2020). However, it can be one of the busiest months of the year, but it can also be a lot of fun. For those of us on a nutritional program the trick is to stay on track with our eating habits even with the many snickerdoodles, peanut butter pinwheels, fruit cakes, cookies covered in every color and form of sugar imaginable, and gingerbread men that happen to cross our paths. My holiday gift to you is a list of healthy holiday eating tips to help you stay on track so you can enjoy the holidays without sacrificing your health. Learn about eating healthy during the holidays below!
Eat protein throughout the day. I know you are busy and time-crunched, especially at this time of year. That’s what makes having protein in your system at least three times a day so crucial. It helps you to maintain your energy by keeping your blood sugar steady. Being fueled by natural protein also makes it easier to turn down that slice of ho-ho cake when offered to you ever so sweetly by Aunt Dotty. If you are on the go, you can take a hard-boiled egg, a pack of nuts, or even some nitrate-free lunch meat along for the ride. I like to keep a protein bar in my purse in case I find myself in a pinch.
Put a new twist on old traditions. I get it, for most of us, there are certain foods that are an intricate part of the family tradition. Although you may be all right without it, cousin Billy Bob may not agree. Try making a healthier alternative that is gluten-free and has no refined sugar. Some good pie recipes use coconut flour and maple syrup or other healthier choices. Even though the delicious dessert you love may still be there, you will be able to turn to something delicious that won’t make you need to take a three-hour nap or have to wear your “eating pants.”
Create new traditions. In years past, my family didn’t have a lot of holiday traditions except to gather around a bunch of food and eat. I don’t think we are the only family that does this. Try planning other activities that are not entirely reliant on food. My family in recent years has started integrating other activities into the festivities that are not reliant on food, like playing games.
Bulk up on low carb indulgences: So if I’m at a gathering and there’s a table with lots of yummy food, I still eat like royalty. I focus on the meats, the veggie trays, and fruits. The nice thing about doing this instead of my old way of stacking up everything on the table is I maintain good energy, and I don’t feel bloated or yucky later…just happy.
If you can’t resist…compromise. Now that you are on your quest for better health and you have accepted the mission of getting off of sugar and eating low carb and thoroughly educated on the health consequences of making bad choices, you can laugh in the face of the demon sugar without batting an eyelash! Right? Right! Except for the times when you can’t. You are still human after all. If that happens, don’t throw all your hard work down the chute. If it’s something you really can’t resist and the siren sugar is singing your song from inside a decadent piece of chocolate chip cheesecake, eat a bite or 2 if you must, then put down the fork and walk away. You can feel good that you tasted it but also feel good that you exercised control not to eat the whole thing.
Getting through the holidays without having to get the “fat pants” out of the closet come January IS possible. I hope these tips help you to hold your own during the holiday season. Happy Holidays!
Yours in health, Dr. Amanda Childress, Holistic PharmD
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
