Homemade, Nontoxic Cleaning Products

12 Mar
by Kristen, posted in Blog   |  No Comments
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I’ve gone “green” and “natural” on almost all cleaning and beauty products in my house.  However, I happened to find a small amount of Pledge dusting spray left in a cabinet a few weeks ago.  I didn’t even know I had it until my mom came over to clean my house for me (since I’m 38 weeks pregnant) and started using it.  She mentioned that I needed to get more Pledge since I was almost out, but I of course don’t want toxic chemicals in my home (especially with a newborn coming soon) so I wanted to make my own dusting spray.  You can buy the high-priced “green” cleaning products at the store, which I definitely do most of the time since I’m so busy, but my goal is to start making my own cleaning/laundry products more often so I can save money and cut back on plastic waste. Another reason to make your own laundry detergent is so that you know every single ingredient going on your family’s skin. Here are a few recipes you’ll want to try:

Dusting Spray:

Ingre­di­ents you need:

  • 2 Tsp. Light Olive Oil
  • 1/4 cup White Vine­gar
  • 20 drops Lemon-Essential Oil
  • Warm Water (fill the rest of bottle)
  • 16 oz Spray bottle

Shake well before using. It’s probably beneficial to use a damp cloth so you don’t just move the dust around.

For General Cleaning Around the House:
Mix 1/2 cup of baking soda and 1/4 cup of distilled vinegar for every quart of water. Wipe down all surfaces.

Laundry Detergent (The most basic one out there)

Ingredients You’ll Need:

  • Soap: Fels-Naptha is the most popular soap used. You could also just use Ivory soap.
  • Borax
  • Arm & Hammer Washing Soda: NOT baking soda.
  • Grater
  • Lavender or Orange Essential Oil (Optional)

Directions: Remember this Ratio: 1:1:1

  1. Grate your bar of soap (as finely as possible).
  2. Mix it with 1 cup of Borax & 1 cup of Washing Soda
  3. Stir together for approximately 5 minutes.
  4. Optional: Add 1/2-1oz of your favorite essential oil & stir.
  5. Use about 2 Tbsp. per load of laundry.

This is a dry laundry detergent recipe but there are recipes out there for liquid ones. Good luck & enjoy that extra money you save!

Sincerely,
xoxoxo
Kristen M. Pardue, RD, LDN, CLC

 

Carbs-As Addictive As Cocaine?

01 Feb
by Kristen, posted in Blog   |  1 Comments
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Could carbs be as addictive as cocaine? Yes!

Do you find yourself craving refined carbs in the morning? Do you have a hard time cutting back on the amount of carbs you eat?  Do you feel awful if you go a day without refined carbs?  You might be addicted to carbs.  Before you beat yourself up, remember that carbohydrates are just as addictive as cocaine. So it’s not going to be easy to be free from this addiction. But you CAN do it!

How It Works:
Carbohydrates release serotonin in the brain.  They are very sedating.  Especially highly refined carbohydrates (e.g. white bread, pastas, bagels, cookies, etc).  “Heavily processed carbohydrates quickly raise the amount of sugar in your blood,” said Dr. Simon Thornily, a registrar with the Auckland Regional Public Health Service, whose report appeared in the journal Medical Hypotheses. “This rush of sugar stimulates the same areas of the brain that are involved with addiction to nicotine and other drugs.”  Scientists at Princeton University have also been studying Thornley’s thesis. The American scientists have turned rats into sugar addicts and then suffered cravings when the sugar was taken away. When the scientists gave the rats sugar again, the rats binged on it.

Having a craving every once in awhile is normal, but having to eat carbs to feel good is an addiction.  Carbs and cocaine have the same effect on the pleasure center in the brain.  Like all other addictions, you become immune to small doses; therefore, it takes more and more carbs to get the same fix.

Too much carbohydrates will dangerously affect your health.  Not only could you gain weight, but you’re putting your body at risk for diabetes, autoimmune diseases, and you’re completely throwing off your hormones.  You’re probably asking yourself, “How do I change?”  First of all, when you’re weaning yourself from anything, it’s not always good to go cold turkey.  Instead of focusing on what you “can’t have,” focus on what you can eat.  Focus on a plant-based diet. Numerous studies show that this type of eating is healthiest in many ways.  You’ll not only feel better, but you’ll lower your cholesterol, blood pressure, and most importantly prevent a variety of diseases.  Make sure that the meat you eat is organic (free of hormones, antibiotics, etc) and 100% grass-fed. (More on this topic in another post).  Start adding seeds & nuts to your meals for extra nutrients and healthy fats.  At first it may be difficult to get out of the habit of thinking that you need grains at every meal.  You definitely don’t need them because most grains are extremely processed so aren’t even good for you.  If you’re going to enjoy whole grains, make sure they’re soaked or sprouted when possible.

What’s Causing You to Overeat on Carbs?
Many people overeat on carbs because they release serotonin, which is a feel-good hormone.  They solution to this problem is pin-pointing the reason you’re turning to carbs for comfort.  Are you stressed?  Are you down about something?  Do you have unresolved conflict that needs to be addressed?  Instead of turning to food, try going for a walk or talking to a friend about how you’re feeling.  Yoga or any other type of exercise is a great way to feel good without turning to food. 

Could you be addicted to carbs?  What steps will you start taking today to free yourself from this?  It will be difficult, but so worth the freedom.  Good luck in taking charge of your health!

Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, LDN

Preventing Winter Weight Gain

17 Nov
by Kristen, posted in Blog   |  No Comments
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First, of all I want to start off by apologizing for not posting in a long time. Free time in the 1st trimester was spent resting after work, and lately I’ve been writing at my other blog.  I’m blogging about baby over at Baby Makes Three. If you want to see pictures from our Gender Reveal Party, check them out here.

Preventing Winter Weight Gain:
If you’re like me, the winter months may make you to want to stay inside under a blanket with a cup of hot cocoa.  Now that daylight savings has hit and it gets darker earlier, I find myself coming home from work and wanting to sit on the couch with a good show/movie.  My normal (and usually easier) plan is to head to the gym for a workout class or meet a friend to go walking.  So, I completely understand how hard it is to get yourself to the gym in the winter rather than do what your body wants, which is hit the couch.  But I promise you that once you complete that workout, your body will thank you for the extra energy and the mood-lifting endorphins.

3 Tips to Prevent Weight Gain:

  1. Hit the Gym at the Right Time:  For some people, they are too exhausted after a long day at work to work out.  You know that you will not even try to force yourself to make it to the gym even though you know it will make you feel better. So, if you’re one of those people, you may benefit from an early morning workout (before you head to work). Sure, you’ll have to get up earlier, but you will get a great workout in, and you won’t feel guilty for watching your favorite TV shows after a long day on the job.  Or maybe you are someone who cannot get motivated again once you make it home from work. The best tip for you is to always keep gym clothes in your car, and make sure you head straight to the gym after work (do not go home first).  Because you know that once you make it home, you won’t be getting out in that cold weather again.  You must plan in advance to accomplish your workout goals.
  2. Get REAL FOOD Conscious: During the winter, people’s vitamin D levels drop because they are not exposed to the best source of vitamin D, which is sunlight.  This is one reason why it’s very important to get your vitamin D levels checked regularly-you probably need supplementation at least during the winter months.  Low vitamin D levels are linked to depression, and many people struggle with SAD (Seasonal Affect Disorder), caused by not being exposed to as much light/sunshine.  This could lead to comfort eating during the winter blues.  Instead of turning to comfort foods turn to real foods, which will boost your mood. Foods high in omega-3 fatty acids, folate, & B12 are especially important.  These include wild salmon, walnuts, eggs, dark green leafy veggies, sunflower seeds & organic/grass-fed meat products.  When you’re focused on eating foods that grow from the earth and less processed foods, the weight will naturally come off.
  3. Don’t Go Overboard at Holiday Festivities: Some people blame the winter pounds on the holidays.  And if you’re someone that has multiple Thanksgiving, Christmas, New Years parties to attend, than you definitely have to work harder at preventing the weight gain than others.  But it IS possible, and you CAN do it.  The best way to not overeat at a holiday party is to eat a healthy snack right before the party.  A handful of nuts is an easy snack to keep in your purse when you’re on the go.  The healthy fats & protein in the nuts will keep your blood sugar from dipping and will give you a sense of satiety so you’re not starving at the party.  Make sure you’re eating protein at every meal/snack to keep you feeling fuller longer.  When you’re at a party, don’t feel like you have to deprive yourself.  Enjoy the food, but just make sure you limit the items that are exceptionally high in calories/fat/sugar.  Load your plate up with veggies/fruit and protein first, then have a small portion of the higher carbohydrate items.  Remember that sugar is just as addictive as cocaine is, so the more you eat it, the more your body wants it.  Focus on your veggies & protein during the winter months, and this will help you not go back for seconds and thirds on all those holiday desserts.

Enjoy this holiday season and remember the reason for it all.  Don’t stress over the little things, because we all know what stress does to our body.  Have fun with all your loved ones, and safe travels to you all!

If you ever need help with your weight or other nutrition issues in your life, feel free to schedule a private consultation with me.

Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, LDN, CLC

I Have Exciting News…

21 Sep
by Kristen, posted in Blog   |  6 Comments
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I’M PREGNANT!

Many of you probably know by now, but I wanted to let my blog followers know the exciting news.  Eric and I are expecting our first child March 22, 2012.  I’m 14 weeks tomorrow and am thrilled to finally be in my 2nd trimester.  We got to hear the baby’s heartbeat for the 1st time yesterday, and that sound was truly music to my ears.  My husband and I feel truly blessed for this amazing gift.  We also can’t wait to find out if it’s a boy or a girl.  The big gender reveal is October 27, so stay tuned!

Also, since this is my nutrition site, I will be blogging all things baby over at my personal blog if you want to follow our journey through pregnancy and parenthood.
Check out “Baby Makes Three.”

Excited Mommy-to-Be,
Kristen M. Pardue, RD, LDN, CLC

Getting Ready for Cold/Flu Season

18 Sep
by Kristen, posted in Blog   |  1 Comments
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via Blooming Natural Health

As most of you know, cold and flu season is just around the corner.  Unfortunately, it seems as if the “stomach bug” has already shown its face in many people’s homes.  I’m sure you’ve also seen all the signs for flu shots in your area.  While I won’t be getting a flu shot, I will be practicing preventative tips to protect myself from the flu.  Here are ways to keep your immune system strong this season:

Tips for Protecting Your Health During Cold/Flu Season:

  • Get plenty of Vitamin D: Most people are deficient in vitamin D.  Unfortunately, one wouldn’t know this unless they got their vitamin D levels tested. I know, I say this a lot, but it is extremely important to know your vitamin D levels.  I get mine checked at least twice a year.  Optimal vitamin D levels are: 55-65 ng/mL.  A deficiency of vitamin D triggers infections, autoimmune diseases (multiple sclerosis, type 1 diabetes, rheumatoid arthritis, and inflammatory bowel disease), cardiovascular disease, and cancer.  Optimal vitamin D levels are known to be more effective in preventing the flu than a flu vaccine.  The best source of vitamin D: sunshine!  It’s important to get out and enjoy at least 10-15 minutes of sun per day (without sunscreen).  As winter approaches, and it becomes harder to get natural sunlight, it may be necessary to take a daily vitamin D supplement.  Many people even need a supplement during the summer; again, why it’s so important to get your levels checked! 

  • Eat Healthy: Everyone knows it’s important to eat healthy, but I think that most people underestimate the power that food has on the immune system.  If you’re eating healthy and are exposed to certain illnesses, you have a great chance of not catching it.  Foods to enjoy are:
    • Organic fruits & vegetables
    • Fermented foods such as kombucha, yogurt, etc.
    • Organic, pastured meats & eggs (including 100% grass-fed beef)
    • Healthy fats, such as coconut oil, olive oil, avocados, nuts.
    • Avoid sugar, especially refined sugars. Sugar weakens the immune system.  If you need sweeteners, use raw honey, maple syrup, & stevia.
      • Raw honey has antibacterial, antifungal, & antiviral properties (LOCAL raw honey is best, especially for allergies)
    • 1 Tbsp. apple cider vinegar per day
    • Supplements: Vitamin D (depending on your levels), probiotic, elderberry, fermented cod liver oil or another purified source of omega-3 fatty acids
  • Get plenty of sleep: 7-8 hours per night is ideal
  • Exercise: Increases your resistance to illness
  • Stay stress-free! Find ways to manage your stress to keep your immune system strong.  Try yoga, prayer, meditation, talking to a friend, whatever works for YOU.

Even if you still get sick doing all of these tips, your symptoms will be a lot milder than if you weren’t following these healthy guidelines.

Praying your family enjoys a sick-free fall and winter!
Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, LDN,CLC

Grass-Fed Beef on Sale at Whole Foods

01 Sep
by Kristen, posted in Blog   |  2 Comments
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Whole Foods will have their grass-fed beef on sale tomorrow, September 2, 2011 for $4.99 per pound.  This is a good price for grass-fed beef, so make sure you don’t miss out on this deal!  Cows were meant to eat grass, not corn.  Unfortunately, most beef in the U.S. are fed corn.  Corn allows cows to get fatter faster and be ready for slaughter sooner. But there are downsides, including the fact that cows have trouble digesting corn and must be fed antibiotics to prevent them from becoming ill. What’s more, beef from corn-fed cows tends to have more fat.  Grass-fed beef also contains three to five times more conjugated linoleic acid (CLA), a fatty acid that has many health benefits. The milk from grass-fed cows is also higher in many nutrients, including CLA, vitamin E, beta-carotene, and omega-3 fats.

Have fun grilling and enjoy your Labor Day weekend!

Naturally Yours,
xoxo
Kristen M. Pardue, RD, LDN

Nuts Over Coconuts!

17 Aug
by Kristen, posted in Blog   |  2 Comments
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You may be wondering what’s the deal about this big coconut rave?  Are coconuts and coconut oil really that good for you?  And how can they be healthy when they are high in saturated fat?  Well, I’m here to answer those questions for you and to let you know where you can get organic coconut oil for a great price.

Not too long ago, our society was all about the low-fat, fat-free craze.  Fat was considered the “culprit” to our diets.  Thankfully, people have realized that fat is good for our bodies, and is even necessary for proper absorption of antioxidants and other nutrients.  So let’s talk about coconut oil and why it’s so good for you.  Yes, coconut oil is high in saturated fat, but the fat in coconuts is different & unique from all other fats & contains many health benefiting properties.  In my opinion, coconut oil is a superfood.  The difference is in the fat molecule.  Fats and oils contain fatty acids.  Approximately 98 to 100% of all the fatty acids you consume are long-chain fatty acids (LCFA).  Coconut oil is composed mostly of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).  Our bodies metabolize each fatty acid differently, based on its size. MCFT do not have a negative effect on cholesterol like LCFA do, and they help to protect against heart disease.

Here are a few of the MANY benefits of coconuts & coconut oil:

  • Acts as an anti-bacterial, anti-fungal, anti-viral.
  • Lowers cholesterol.
  • Provides protection from damaging effects of ultraviolet radiation form the sun.
  • Helps relieve symptoms and reduce health risks associated with diabetes.
  • Reduces inflammation.
  • Supports tissue healing and repair.
  • Supports and aids immune system function.
  • Increases metabolism supporting weight loss
  • Great natural skin/hair moisturizer
  • Much more!

Use coconut oil as your cooking oil of choice and/or add it in your favorite smoothies for its health benefits.  Rub it on your skin to help protect against the sun’s UV rays.

Right now Amazon has the Nutiva Organic Extra Virgin Coconut Oil, 15-Ounce Tubs (Pack of 2), priced at $15.10, just $7.55 per jar. And you get free shipping.  Use the “Subscribe and Save” option to get it for this price.  Once the product has shipped, if you decide you don’t want that service, you can just cancel it at any time.  Whatever brand you choose, make sure it says “unrefined” on the label and that it’s organic.  Go nuts over coconuts!

Naturally Yours,
xoxo
Kristen M. Pardue, RD, LDN, CLC


How Safe Are Your Cleaning Products?

04 Aug
by Kristen, posted in Blog   |  No Comments
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Guest post by Amiee Conner:

During the past several hundred years, human activity has significantly altered our global environment, and the negative effects of this are becoming alarmingly clear. No longer can we ignore the warning signs from nature. This trend can be changed if we all work together and take honest responsibility for our planet. It is a fact; household pollutants have a profound impact on us and our environment. Research and information on the health effects of chemicals has not kept pace with their development and use. Did you know that in the last 50 years more than 80,000 new chemicals have been produced and introduced into the environment? Most of the chemicals that people are exposed to everyday have never been assessed for their impact on human health. Chemicals found in the average home are linked to many serious diseases such as allergies, birth defects, cancer, and psychological abnormalities. Many today believe that the extensive use of chemicals indoors contributes to “modern” diseases such as asthma and allergies. Did you also know that most personal care products contain toxins that have been linked to cancer and are known to cause damage to your reproductive system, brain and other organs? Unfortunately, Herbal Essences, Pantene ProV, Secret and Crest are on that list.

The Norwex corporate vision for our products reaches far beyond the limited horizon of just making a profit; we are striving for a better quality of life for present and future generations.  Our deep central theme is reverence for the value and beauty of all life on a healthy planet. Our cleaning system saves time and effort. In today’s busy world, it has been proven that the Norwex cleaning line cuts the time spent cleaning your home by 75% or more. Norwex customers also save money by reducing the use of chemicals and cleaning supplies needed by up to 90%. Did you know that the average household spends $450 – $600 a year on these items?  Plus, you don’t breathe, touch or ingest harmful chemicals. Dirt and dust are removed instead of being spread around. You have a cleaner indoor climate, which reduces allergies. Why Norwex microfiber? Norwex microfiber is a blend of polyester and polyamide. This fiber is 1/100th the size of a strand of human hair. When this high-quality microfiber is combined with the right knitting process, it creates an extremely effective cleaning material. This material can hold up to seven times its weight in matter. Unlike many other types of cloth that smear dirt across the surface you are trying to clean, microfiber cloths remove dirt, germs, bacteria and debris from the surface. Norwex has also developed a unique technology that combines an antibacterial silver-based agent with our microfiber. The antibacterial agent is actually embedded inside the tiny microfiber and inactivates the bacteria that it picks up in its fibers. The antibacterial agent within the microfiber demonstrates its effectiveness against strains of pathogenic bacteria, yeast and viruses, such as:  E.Coli, klebsiella pneumoniae, proteus vulgaris, salmonella typhi, staphylococcus aureus, streptococcus faecalis, streptococcus pyogenes, candida albicans, MRSA, SARS coronavirus. Norwex backs its commitment to quality with a 100% satisfaction guarantee and an exceptional warranty of 2 years or 500 washings.

Finally, I chose to start using and selling Norwex after my twins, Caden and Chloe, were born. I would always be overwhelmed at the smells coming from my household cleaners and started wondering what effect they had on not only me and my husband, but my infant twins as well. After getting introduced to the brand, I fell in love with the products! They are so easy to use and really do make cleaning my house a lot easier and more time efficient, which is important when you have two little ones on the go. Please feel free to contact me with any questions. You can also “LIKE” my page Amiee Conner Independent Norwex Consultant on Facebook. Mention you saw my blog on Naturally Free RD and I’ll give you 10% off your first order. Isn’t your health and family worth it?

Naturally Yours,
Amiee Conner
Independent Norwex Consultant

Are your cosmetics full of chemicals too? Check out these posts:
How Your Cosmetics Could Be Damaging Your Health (Part 1)
How Your Cosmetics Could Be Damaging Your Health (Part 2)

Easy Recipe: Sweet Potato Fries

17 Jul
by Kristen, posted in Blog   |  1 Comments
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Sweet potato fries are a staple in our house.  They’re naturally gluten and grain-free, so anyone can eat them.  Most importantly, they are delicious!  Sweet potatoes are a complex carbohydrate which means they digest more slowly than white potatoes and therefore will not cause your blood sugar to spike as easily.

Sweet Potato Nutrients:

  • Great source of beta-carotene
  • Vitamin A
  • Vitamin C
  • Manganese
  • Vitamin E
  • Vitamin B6
  • Potassium
  • Iron
  • Fiber (More fiber than oatmeal if the skin is left on)

Sweet Potato Fries Recipe:
(Serves 4)

Ingredients:

  • About 1 1/2 lb sweet potatoes
  • 1/4 cup coconut oil (very healthy & adds flavor to recipe)
  • sea salt (to taste)
  • 2 tbsp chopped fresh rosemary
  • 1/2 cup freshly grated Parmesan (raw cheese is always best)

Directions:

  • Preheat oven to 400 degrees.
  • Cut sweet potatoes into strips that are about 1/4 inch wide on each side.
  • Place the sweet potatoes into a large bowl. Add melted coconut oil, salt, and rosemary. Stir well to thoroughly coat the fries.
  • Stir in 2/3 of the Parmesan. Spread out onto the baking sheet in a single layer. Sprinkle with remaining Parmesan.
  • Cook for 20-25 minutes, turning halfway through. Fries are done when they are browned around the edges.
  • Enjoy!

Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, LDN, CLC

How Your Cosmetics Could Be Damaging Your Health (Part 2)

12 Jul
by Kristen, posted in Blog   |  1 Comments
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As I mentioned in yesterday’s post, if you’re using conventional personal care products, you can absorb almost 5 pounds of chemicals into your body each year.  You and your family deserve much better than that.  All of these chemicals and toxins are man made.  They weren’t here long ago when life was more “simple.”  While technology and advances in research, etc are wonderful, some parts of our lives would be better off if we went back to the way things used to be.  If you read yesterday’s post and felt overwhelmed by how most personal care products are full of toxins and chemicals that are dangerous to your health, then I’m ready to give you a few tips to help you on your new journey.  One of the easiest ways to make sure that your beauty products are safe and free of dangerous toxins are by making them yourself.  Many of these ingredients you may already have in your home.

  • All Natural Moisturizers: My all time favorite moisturizer is coconut oil.  It’s great for cooking and for your hair and skin. It’s also a great source of the beneficial fat lauric acid.  Pure emu oil is another option.
  • All Natural Deodorant: If soap and water isn’t enough for you, than try a pinch of baking soda mixed into water as an effective all-day deodorant.
  • All Natural Acne Fighter:Tea tree oil is a great natural remedy for acne.  It has been shown to have both antibacterial and cosmetic properties.  Another great oil for acne is oregano oil.  Rubbing just a drop of oregano oil on a breakout can speed up the healing and prevent unsightly scarring without resorting to harsh commercial acne medication.

If you prefer to buy natural personal care products but have no idea where to start, then go to your local health food store and ask the sales people for their recommendations.  Before you buy anything, though, always be sure to check the ingredients.  You can also find great deals on natural products on amazon.  Target and Kroger (at least the ones in Nashville) carry natural skincare products as well.  Here is a list of a few safer brands, but make sure you see how each product ranks on EWG’s database mentioned in the next paragraph:

  • Tom’s of Maine
  • Burt’s Bees
  • Neutrogena Naturals (New line, so doesn’t seem to be ranked on EWG yet)
  • Arbonne
  • Boscia
  • Dr. Hauschka
  • Yes To (Carrots, Cucumbers, Blueberries, Tomatoes, etc)
  • Afterglow Cosmetics

To see how your personal skincare products rank in toxicity levels, go to Environmental Working Group’s Skincare Database.  You can type in the name of any product and see how safe it is.  It’s also a great tool to find the best products that are free of toxic chemicals.

I want to end this post with Dr. Mercola’s top guidelines when shopping for natural skincare products:

  • Look for the genuine USDA Organic Seal.
  • If you can’t pronounce it, you probably don’t want to put it on your body. Ask yourself, “Would I eat this?”
  • Look for products that are fragrance-free. One artificial fragrance can contain hundreds — even thousands — of chemicals, and fragrances are a major cause of allergic reactions.
  • Pay attention to the order in which the ingredients are listed. Manufacturers are required to list ingredients in descending order by volume, meaning the first few ingredients are the most prominent. If calendula extract is the last ingredient in a long list, your calendula body wash isn’t very natural.
  • Stick to the basics. Do you really need 20 products to prepare for your day? Simplify your life and rescue your bank account.
  • Buy products that come in glass bottles rather than plastic, since chemicals can leach out of plastics and into the contents. Bisphenol A (BPA) is a serious concern; make sure any plastic container is BPA free.
  • Look for products that are made by companies that are earth-friendly, animal-friendly and green.

If you live in the Nashville area and need help deciphering between what is toxic and what is not, than feel free to set up an appointment with me. I can come into your house and do it for you.

Good luck and try not to get overwhelmed.  ANY toxic chemicals you cut out of your life is a step in the right direction to a healthier you.

Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, LDN, CLC