Month: June 2019

Big Little Bites > 2019 > June

Mango Cucumber Avocado Salad

Posted on by biglittlebites

My brother-in-law is a phenomenal home chef. Really, he’s so clever with putting ingredients together that when he made us this mango cucumber avocado salad at a family dinner, I promptly had to steal the recipe. I can’t even say I “made it my own,” because it’s just so darn good in the simplistic way he puts it together, it would be blasphemy to change it!

I have to be honest thought. When I think of salad, I think of crisp leafy greens, loaded with tons of fun and interesting veggies – Big Little Bites style! Fruit in salad is NOT my thing… seriously! Unless it’s a tomato or an avocado, I just don’t believe in mixing fruit with vegetables – something about the “sweet” doesn’t do it for me. Well, consider me a convert! But only for this one salad… It’s that good.

This mango cucumber avocado salad is definitely a summer staple in our home, and you’re going to love it. The salad is light, refreshing, colorful, satiating and is basically the perfect bowl of summer! Serve it at room temperature, or serve it chilled – it’s delicious either way.

I love serving it as a snack for the kids, but then I don’t get any. If I want any chance of a taste, I have to serve it as a side for dinner, and savor some sneaky bites whilst preparing the rest of the meal 🙂 This works, unless the kids are helping me make dinner that night – then I’m definitely not getting away with a bite. Send your kids to a friends house while you make this and eat it alone. Just kidding. Kind of. 

mango and cucumber on a cutting board and a bowl with a towel

 

Mango Cucumber Avocado Salad

 

Ingredients:

1 mango, peel removed, cubed

1/2 organic english cucumber, peeled if preferred, sliced and halved

1 avocado, peel removed, sliced

Avocado oil

Sprinkle of real salt

 

Directions:

Assemble the cubed mango, cucumbers and avocado in a bowl. Drizzle with avocado oil and sprinkle with salt. Eat!

Sunscreen

Posted on by biglittlebites

Choosing the Right Sunscreen 

Sunscreens are a tricky topic! With so many modes of application, types of UV blockers and ingredients to enhance absorption and preserve – how do we choose what is safest for our skin? Even the FDA is feeling confused and has announced it’s reevaluating every single chemical sunscreen  on the market, for safety. Did you know, the sunscreen market is saturated with toxic ingredients, likely lurking in your favorite brands? The FDA’s findings won’t be available until November, so I’ve compiled my TOP 10 choices for clean sun care, listed below. Unfortunately, no sunscreen is completely ‘clean’ unless you’re making your own – but there’s nothing I enjoy more, than researching clean ingredients – and these TOP 10 have been chosen for a combination of their Environmental Working Group (EWG) rating, as well as least amount of harmful ingredients with the least potential for harm, as well as my personal experience in using them on my children as well as myself. I’ve also listed some choices that are “OK,” meaning I don’t personally choose these brands for my family because their ingredient list is not up to par for me, but they are not as bad as the “Don’t Do it!” list below them. 

Also worth nothing: much like food companies, skincare companies are using marketing strategies in labeling, to lure you into purchasing their product with promise that it’s “clean.” While in fact, mineral options are definitely safer overall than chemical sunscreens, I’ve also broken down some of the more serious ingredients for you, so you can understand their purpose and harm, and check for them in your favorite brand at home. Consider that the largest organ you have, is your skin – and it’s capable of absorbing what you put on it. Also consider there is a lack of data on many of these ingredients, and that what you’re using daily or even regularly during a particular season, is effectively chronic exposure. For years, we have been told to amp up our sunscreen to avoid skin cancer, and sunscreen companies have done all they can chemically, to create higher SPF ratings and absorption…however this is what has led to so many harmful ingredients, and we have to consider, is it better to use higher SPF to avoid skin cancer, but subject ourselves to other forms of cancer or health issues instead? We don’t fully know the long-term risks, usually until it’s too late. Another issue, is the low levels of vitamin D in the United States. Many people are driven to supplement, due to the constant covering up with sunscreen every time they are outside. I have taken to finding a balance between more natural, mineral SPF’s (up to 30) and only using them when we are going to be spending an entire day in the sun. 

+  Note on Spray Sunscreens  +

Spray sunscreens are super convenient, right? And they don’t leave you or your kids with a chalky white residue like the mineral-based topical creams… so why are they not in my Top 10 or OK lists? For years,  there have been warnings of serious toxicity and their flammability, by dermatologists, the Food and Drug Administration, EWG and Consumer Reports – yikes!  Did you know that you, your children and everyone around you are subjected to inhaling toxic ingredients even if you’re not spraying it directly on your childs face? The particles are in the air all around you and are impossible to avoid. Sunscreen ingredients are not edible, and are not safe to inhale. Just one example of a concerning ingredient, is titanium dioxide, which is safe to use topically, but when inhaled, causes cancer.

Without further ado!!

List of Sunscreen Brands by Safety

In no particular order, I’ve listed my choices for best, ok and worst sunscreen brands so you know just what to do when you’re packing up for a day in the sun. Please note, some brands only have one or two varieties that fit my strict standards for being clean.

 TOP 10 CLEAN SUNSCREENS

“OK”

DON’T DO IT!

  • La Roche Posay
  • Neutrogena
  • Hawaiian Tropic
  • Coppertone
  • Australian Gold
  • Tatcha
  • Skinceuticals
  • Tarte
  • Ponds
  • Peter Thomas Roth
  • Kiehls
  • Drunk ElephantSun Bum
  • Murad
  • Babyganics
  • Banana Boat

TOP 3 CLEAN MOISTURIZERS WITH SPF

  • Acure Radically Rejuvenating SPF Day Cream w/turmeric, ferulic acid & vitamin C
  • Acura Seriously Soothing SPF Day Cream w/blue tansy and niacinamide
  • Badger Damascus Rose Face Sunscreen SPF 25

Want to avoid all of the bad? Here’s a Homemade Sunscreen Recipe

 
kids in swimsuits at the pool
 

Top Ingredients to Avoid:

Are you a mother? Whether you are nursing, taking care of an infant or have bigger children – there are some seriously toxic ingredients in sunscreen that you’re probably applying without even realizing the harm.

Oxybenzone – This is one of the most toxic ingredients found in skincare products. Oxybenzone is used in sunscreen to absorb ultraviolet light and is a penetration enhancer, associated with photo-allergic reactions. A photo-allergic reaction is an inflammatory response that occurs when the ingredient is structurally altered when exposed to UV light, and your bodys immune system sees it as an invader.  Oxybenzone is absorbed into the skin in high amounts and contaminates the bodies of 97% of Americans according to research by the Centers for Disease Control and Prevention. Associated with endocrine disruption, oxybenzone is suspected to be a carcinogen contributing to cancers like melanoma and breast cancer, because it has demonstrated an increase in the production of harmful free radicals and abilities to mimic hormones and to attack DNA cells. It has been linked to early puberty in girls, low sperm count in males and even infertility. Understand that oxybenzone  accumulates in people, and also can create biochemical or cellular level changes – causing mutations, leading to cell death and possibly implicated in cardiovascular disease. Oxybenzone can also be lurking in your nail polish, makeup and hair spray.

Titanium Dioxide – This UV- resistant ingredient is a safe sunscreen in topical form but a real danger in spray and powder sunscreens. When sunscreen is sprayed and ultimately inhaled by people around it, the ingredients enter the lungs. Based on studies, titanium dioxide used in spray and powder sunscreens (as well as other skincare products), are considered carcinogenic by the International Agency for Research on Cancer.

Phenoxyethanol – Used as a stabilizer and preservative in sunscreens, this ingredient is also dangerous when inhaled, but also when applied topically. Already deemed toxic and banned in Japan and the European Union, this ingredient can affect your brain and central nervous system, especially when inhaled. Infants are particularly at risk, so please consider when choosing sunscreen for your family. Beyond sunscreen, it’s found in a plethora of American skincare products and you have to check ingredient lists to avoid it.

Methylisothiazolinone (MIT) – This ingredient is a preservative and has been proven in studies, to be a big concern. MIT has been widely reported by phsyicians to have caused serious cases of skin allergies, especially in children (watch out, it’s even found in baby wipes). MIT is also found in products marketed as “hypoallergenic” as well, leading to further concern for labeling tricks. The European Scientific Committee on Consumer Safety  concluded that no concentration of this ingredient is considered safe in cosmetic products, yet it is still allowed in the United States.

Parabens – Used as chemical preservatives in sunscreen and other personal care products. These preservatives can mimic hormones in the body and disrupt the endocrine system. They are considered dangerous for reproductive health and breast tissue, and many say regular exposure to this ingredient can lead to breast cancer. Like oxybenzone, parabens are linked to early puberty in girls and adverse effects on the male reproductive system.

Cyclopentasiloxane – This is a silicone used to enhance the slippery “feel” when applying sunscreen.   There is a low concern for this ingredient being an endocrine disrupter and one or more studies showed tumor formation in animals receiving moderate doses. Consider this, when you need to reapply sunscreen several times throughout a day in the sun.

Retinyl Palmitate – This ingredient is used in sunscreen to counteract the aging effects of other ingredients and the sun, however it is a known human reproductive toxicant. When exposed to UV rays, the ingredient breaks down and produces toxic free radicals which can lead to cell death, mutation and even cancer. FDA studies have shown that application of this ingredient prior to sun exposure, may speed up the development of skin tumors.

Octocrylene – A common sunscreen ingredient, octocrylene interferes with cellular signaling and can lead to mutations and cell death. This ingredient is easily absorbed into your body and accumulates.

Octinoxate – Used as a UV absorber in sunscreen, this ingredient is absorbed easily and shows strong evidence of being an endocrine disrupter in humans, and hormone-mimicking effects in lab animals. Octinoxate shows up in humans, including in breastmilk.  This ingredient is also linked to photo-allergic reactions, and produces free radicals which can cause premature aging.

Toothpaste

Posted on by biglittlebites

Toothpaste! Oh boy, I really started rethinking toothpaste when our firstborn, Lola, was old enough to start brushing her teeth. Here I had this toddler, who couldn’t be trusted to spit it all out and not swallow, and I wondered… what exactly is she ingesting? I took a closer look at the ingredients on various traditional and natural kids toothpastes as well as my own toothpaste, and was pretty appalled. I did more research and learned something that may be quite surprising to you! Did you know that we don’t actually need toothpaste to clean our teeth? Flavored toothpastes may make the experience more “enjoyable” and make our mouths feel fresh – but the actual act of brushing, and flossing, are what removes sticky plaque – and this is the main goal. The ingredients in common toothpaste, are not actually necessary! That means, it’s totally a good idea to rethink the ingredients you’re putting in your mouths, and in your kids mouths. Our mouths are actually highly absorbent because they’re full of porous mucus membranes capable of absorbing toxins even when we spit and rinse, and children swallow a large amount of the paste they’re putting on their brush. Let’s take a closer look…

Fluoride

This ingredient deserved it’s own paragraph, because there is so much controversy around it. No pun intended, but things get a little sticky when the discussion on fluoride comes up. Many dentists agree fluoride is necessary to remineralize and keep tooth enamel strong, yet fluoride is a known endocrine disruptor that affects your bones, can damage your brain and even your thyroid gland, according to a scientific review worth reading. Children are particularly at risk for overexposure to fluoride and it’s adverse effects – like dental fluorosis. What is that? Dental fluorosis is a common disorder resulting from excess fluoride ingestion, and occurs when teeth are forming during childhood. You can learn more, over at the National Institute of Health. Consider that we are putting this in our mouths 365 days a year, twice a day, as well as drinking it in our tap water and what that accumulation might look like. Also consider that tooth decay is on the decline in countries that don’t fluorinate and those that do. So with this information at hand, how can we remineralize our teeth and keep them strong, sans fluoride? I love this toothpaste concoction we make in our home, that contains gentle abrasives for removing plaque, natural alternatives for remineralizing teeth and keeping the enamel strong. 

Remineralizing Naturally

The first step, is to make important dietary changes like avoiding juice and choosing whole fruits instead, for less natural sugar. A more obvious change that can feel hard to implement with kids – is to really minimize candy and be sure to brush and floss well after consuming.  Cut out processed foods as much as possible, as they contain fermentable carbohydrates that demineralize teeth over time. These carbs then feed bacteria in your mouth, which release phytic acid and contribute to tooth decay. This is also a reason to cut out as much phytic acid from your diet as possible, and why soaking and sprouting is so important. If you want to learn how to do it, check out my guide. Another thing you can do, is work on ingesting more healthy fats, vitamin C-rich foods, phosphorus and calcium-rich foods and eat more celery (it’s Mother Nature’s dental floss). An easy kitchen switcheroo, is to toss out your stripped and processed table salt and replace it with Redmond’s Real Salt which contains 60+ trace minerals and is actually healthy for you. 

Remineralizing the teeth naturally, was motivation to start making my own toothpaste. THIS homemade recipe is easy to do once you stock the ingredients, but sometimes we don’t have time to make it, or are traveling and need something simple to transport. I wrote a Monday Musts all about my top pick for store-bought toothpaste, and bonus, included a discount code just for you! 

3 girls and a baby boy brushing their teeth
toothpaste toothbrush activated charcoal and floss picks on a bathroom counter flat lay

Toothpaste Ingredients

I’m going to show you some common ingredients in kids toothpaste, as well as adult formulations. You’ll also be surprised when you begin reading ingredient lists for “natural” toothpastes and discover they still contain many  you shouldn’t be ingesting. So many of these ingredients are present in processed foods as well, are totally unnecessary for health and actually can create or contribute to health issues over time – I think you’ll see why I began making my own and looking for truly natural formulations. Sources for ingredient information, include the Environmental Working Group (EWG) Skin Deep website (a favorite reference for all things going into or onto my body) and the Cosmetic Ingredient Review (CIR). The numbers you see, are each ingredients score on the EWG.  You decide for yourself – what are you comfortable with?

Sodium Flouride

5 – Irritation (skin, eyes, or lungs), Multiple, additive exposure sources, Occupational hazards, Use restrictions, Organ system toxicity (non-reproductive), Developmental/reproductive toxicity. In Canada, this ingredient is prohibited and restricted.

Sorbitol

1 – This is a humectant to keep toothpaste moist. Sorbitol (glucitol) is a low concern, and is a type of sugar alcohol used as a thickener and a skin conditioning agent.

Hydrated Silica

1 – This is typically added as a whitening ingredient. National Library of Medicine is concerned with persistence and bioaccumulation in wildlife and humans.

Sodium Lauryl Sulfate

1 – This is a detergent to produce a foamy lather. SLS can interfere with your tastebuds. There’s a high concern for irritation of the lungs and it has been linked to skin irritations. There’s a moderate concern for organ system toxicity. Furthermore, the manufacturing process results in possible contact with a carcinogenic byproduct called 1,4 dioxane. In Canada, it’s classified as expected to be toxic or harmful. Strong evidence of being a human irritant, per the CIR. Did you know that SLS is also registered as an insecticide?

Trisodium Phosphate

1 – Used as a thickening agent and to help balance PH. High levels of phosphate are linked to bone density loss heart disease, premature aging and kidney issues. 

Glycerin

2 – This may be of animal or plant origin, and is used as a humectant to prevent the toothpaste from drying out in the tube. Glycerin is low risk but coats the teeth and blocks remineralization. It is prohibited and restricted in use in cosmetics in Canada. 

Carrageenan

1 – This is a gelatinous product that is derived from highly processed seaweed, used as a food texturizer. Carrageenan is shown to cause gastrointestinal inflammation, ulcers and colon cancer in lab studies. 
 

Cellulose Gum

1 – This is a chemically treated cellulose derivative, used as a binder to help stabilize the toothpaste formula. CIR is concerned with data gaps. 

Flavor

4 – This is a substance added to cosmetic products to produce or mask a particular flavor.  This ingredient is not fully labeled and therefore can’t be properly identified. We don’t know what it is. 

Natural Flavor

Highly processed chemicals that can be a risk for people with allergies. These flavoring agents are only called “natural” because the original source of the flavor additive is not manmade. Manufacturers are not required to disclose the exact ingredients, so “natural flavor” could be almost anything. Buyer beware.

Sodium Phosphate

1 – This is a buffering agent and is low risk. Consuming too much phosphate can lead to harmful effects in your body, as mentioned up top. 

Sodium Saccharin

1 – A petroleum based artificial sweetener. In the 1970’s it was linked to cancer in clinical studies but continues to be used as a food additive. Due to data gaps, there is limited or incomplete evidence.

Carbomer

1 – This is a polymer made from acrylic acid. It’s used to make your toothpaste thick. There are data gaps in assessing risk. 

Red 28

1 – This is a colorant. According to PETA: Pigments from animal, plant, and synthetic sources used to color foods, cosmetics, and other products. Cochineal is from insects. Widely used FD&C and D&C colors are coaltar (bituminous coal) derivatives that are continously tested on animals due to their carcinogenic properties

 

Favorite Toothpaste

Posted on by biglittlebites
toothpaste toothbrush activated charcoal and floss picks on a bathroom counter flat lay

Toothpaste!! We all need to brush our teeth, in order to remove plaque and buildup from every day food, but have you ever thought about the ingredients you’re inadvertently ingesting in the process?

When purchasing toothpaste for my family, I always check the ingredients first. I look for a brand with natural ingredients and without the unnecessary ingredients since a certain quantity is absorbed through your skin or swallowed. I wrote an in-depth post about toothpaste covering everything you need to know about ingredients, under Healthy Living.

I’m sharing a recipe I make at home, because I love the control of knowing exactly what is going in our mouths. This homemade recipe includes ingredients that aid in removing plaque, gently buffing your teeth, whitening teeth naturally and freshening breath. 

No time or patience to make your own paste? Most store-bought pastes leave me feeling disappointed in their additives. For example, some of the ingredients I steer clear of are natural flavors (total marketing trickery), artificial flavors, xanthan gum, carrageenan and sodium fluoride. You can browse a list of these ingredients and more, as well as their function and their Environmental Working Group (EWG) score here. 

My favorite teeth cleaning products to purchase are Redmond, because they fit my stringent standards. I’m also honored that they’ve given me my own discount code to share with BigLittle Bites readers! Please keep scrolling to learn more about their teeth cleaning options and the discount code. 

Homemade Toothpaste Recipe

Note: I never add essential oils to toothpaste for children under 5 years old – essential oils are very potent. When I do use essential oils, I only use Young Living oils because I trust their Seed to Seal commitment to quality, and that their oils come from high quality plants and are the purest available. I personally cannot advise ingesting any other oils (even those from Whole Foods), so please do your research first. 

Ingredients:

  • 1/2 c of Cold-Pressed, Unrefined Coconut Oil – natural binder to lend a creamy mouth-feel, fights candida and tooth decay,
  • 2 tbsp Real Salt – gentle abrasive, full of necessary trace minerals
  • 2 tbsp Baking Soda – gentle abrasive to remove plaque and help whiten naturally
  • 4 tbsp food-grade calcium carbonate – remineralize your teeth naturally
  • Optional- 2 tsp Activated Charcoal Powder – pulls toxins and removes stains
  • Optional- 20 drops of Essential Oils of choice: cinnamon (fights inflammation), clove (antibacterial), peppermint for traditional fresh aftertaste, lemon for a more gentle aftertaste for little ones
  • Optional- 1/2 tbsp of Xylitol: this natural sweetener is good at killing bacteria and remineralizing teeth

 Directions:

First, you will need a clean, glass jar to store your toothpaste in. Depending on room conditions, the coconut oil could make the toothpaste hard or soft; a jar will be easier to dig out of. When using essential oils, I like these colored glass jars to preserve my ingredients better.

In order to make a big enough batch for everyone in my family to have their own jar, I triple the ingredients. Before you begin making this toothpaste recipe, put the coconut oil in the jar with the lid on, and run it under warm water, to soften the oil. Place all ingredients in a blender and puree together.

Favorite Store-Bought Toothpaste

If you’ve been following Big Little Bites (ever, really) then you know I am a HUGE fan of Redmond’s Real Salt. In my continual hunt for a truly natural store-bought toothpaste, I came across Redmond’s Earth Paste and Earth Powder and have been a fan ever since. I love that these toothpastes come in a variety of flavors, including mint-free varieties, with or without activated charcoal, as well as powder or paste formulation. Hubs loves the minty flavors, I adore cinnamon and the kids love lemon.

Earth Paste 

Earth Paste is a totally natural version of a traditional tube of toothpaste. It’s so natural, that it’s totally safe to swallow if someone can’t spit effectively, which also means you don’t have to worry about what’s being absorbed in your mouth. Real Talk: it’s an ugly gray color, but guess what? I love that! Why? Because it means there were no chemicals involved, to make it white. Earth Paste also skipped out on foaming agents, coloring, artificial and “natural” flavors, fluoride and glycerin.

Earth Powder 

Great for kids and adults alike, this powdery alternative to paste, makes brushing particularly fun for kids! One kids each have their own jar, which they write their name on. To use it, they simply wet their toothbrush and dip it into the powder to brush their teeth in the same manner they would a toothpaste. Earth Powder is better than toothpaste at removing stains and also contains no foaming agents, coloring, glycerin or fluoride.

What’s in it?

I’m going to list the ingredients from the peppermint activated charcoal Earth Paste for you and show you just how pure and natural this stuff from the earth really is:

Purified water – to hydrate the clay (no other humectants necessary!)

Bentonite clay – food grade clay that polishes your teeth, promotes digestive health and counteracts acidic levels to fight cavity development

Activated charcoal – helps whiten teeth and pull toxins

Non-GMO xylitol – natural sweetener to improve taste and helps maintain a neutral PH and keeps bacteria from sticking to the teeth

Peppermint essential oil – fresh, clean feel and supports digestion

Menthol – for a fresh, clean feel

Sea salt – trace minerals

Tea tree oil – strong microbial to promote oral health; it’s antiviral and anti fungal

Ready to buy your own tube of Earth Paste or tub of Earth Powder? Shop on Redmond’s and use discount code “BLB” to earn 15% off your order! Be sure to comment below and let me know what you think! When you purchase with my discount code, I receive a small commission at no cost to you.

Shishito Peppers

Posted on by biglittlebites

Shishito peppers are showing up everywhere on the food scene these days – and I love buying them to cook at home. Shishito peppers are a Japanese heirloom pepper, and are generally mild on the spicy scale, but every now and then – you may get a surprise spicy pepper! In my opinion, it’s like a game of roulette (there’s a 1 in 10 chance!) and is part of the fun in eating these little guys!

These peppers are really healthy for you because they are full of fiber and antioxidants and contain high levels of vitamin C, making them great for digestive health and disease prevention. Like we needed any excuse to indulge!

Shishito peppers have a thin skin that makes them easy to blister and quick to cook. Cooking them is so easy, and brings out a subtle smokey flavor that lends well to many preparation methods, and to eating an entire bowl on your own. Whoops! Prior to cooking, rinse them well but leave the shishito peppers whole, stems in tact.

 

Ingredients:

1 package of shishito peppers (no surprise here!)

1 tbsp toasted sesame oil

1/2 tbsp white sesame seeds

1/2 tbsp black sesame seeds

Organic tamari or soy sauce

Directions:

Heat a cast iron skillet for 5 minutes over medium heat. Swirl in toasted sesame oil for a couple of seconds and toss in shishito peppers. Let the peppers sit for a few minutes to blister on one side, before giving them a stir/flip with a wooden spoon. Let them blister on the other side, cooking about 5 more minutes. Turn off the heat and move skillet to a hot pad. Sprinkle in sesame seeds and a splash of tamari or soy sauce. Try not to eat them all in one sitting…. or do! 🙂