STUFF I LIKE
Hi friends! Ok, I really like Disney (EPCOT!), Christmas, grass-fed steak, and (organic) wine. Also fairies, chivalry, non-humidity, good hair days, laughing, crying, and all things that sparkle. But to keep things more relatable, here's all the food/health/biohacking/life-related stuff I'm #obsessed with, and which I totally suggest you consider getting as well! Note this page is a perpetual work in progress!
Get my app Food Sense to tackle your food sensitivities! Reactions to various “natural” compounds in foods can often create an array of health problems, from the GI tract to skin issues to neurological and hormonal imbalances. Food Sense helps you identify your potential food sensitivities and minimize food reactions. It includes an easily searchable catalogue of 300+ foods, revealing the general levels of amines, histamines, glutamates, oxalates, salicylates, sulfites, and thiols in various foods, as well nightshade status. It also features an overview of these various compounds, including typical reactions for those sensitive, and lists of foods high and low in them, as well as the ability to create your own personal lists, and quick instant access to the levels of these compounds for anything you may eat!
As you likely know, I'm quite a wine lover! But unfortunately, government regulations make it near impossible to know just what is in any given wine. Guess what! If you react negatively to wine, you might actually be reacting to its additives (sugar, sulfites, stabilizers, colorizers, fining agents, etc.), pesticides (which are particularly concentrated in conventional grapes) and/or mycotoxins. For this reason, I strongly encourage you to purchase organic or biodynamic wines. Here are my go-to favs!
DRY FARM WINES: For the ultimate health and Paleo-friendly wines, look no further than Dry Farm Wines. I'm obsessed with this company! Ya see, many wineries (particularly in Europe) implement organic practices without the certification, due to financial costs, lack of need, or even the stigma of “organic” wines. Dry Farm Wines travels the world and conducts lab tests to find small, sustainable wineries which produce all natural, organic wines with no additives or pesticides, and which are low alcohol (<12.5%), sugar free (<1 g/L), and mycotoxin-free! Check out DryFarmWines.com/melanieavalon for more information, and to get a bottle for a penny with your first subscription, shipped straight to your door! #Wine #Winning
Check out Episode 26 of The Intermittent Fasting Podcast, for an in-depth interview with Dry Farm Wines founder Todd White, all about what's really going on in commercial wines, and how to best pair wine with intermittent fasting!
RED LIGHT THERAPY (JOOVV + Free Gift!)
JOOVV: These amazing, affordable at-home red light therapy infrared devices are EPIC for health, inflammation, water retention, skin tightening, sleep, cellular rejuvenation, and so much more! Using the devices can seriously transform your skin and overall health! Melanie has the mini, and keeps it on her desk while working during the day. She's a bit obsessed!! Plus, they have a full money back guarantee! Nothing to lose, and *SO* much to gain! If you use the link joovv.com/ifpodcast with the code IFPODCAST, you'll receive a free gift from Joovv!
CLEAN AIR - MOLEKULE ($75 Off)
MOLEKULE: Clean air is vital for health! Molekule air purifiers actually work on molecule level (thus the name!) to eliminate - not just mask or neutralize - indoor air pollution, including pollutants 1000 times smaller than traditional HEPA filters! Say goodbye to viruses, mold, airborne chemicals, bacteria, and allergens! After all, if you’re breathing clearer with serrapeptase, don’t you want to breath cleaner air to boot? GO TO MOLEKULE.COM AND AND USE THE CODE IFPODCAST AT CHECKOUT FOR $75 OFF YOUR FIRST ORDER!
Guys. Light is huge. It affects SO many things, particularly our circadian rhythms, energy levels, and sleep. Modern electronic blue light is stimulating, and actually shuts off melatonin production, making it quite difficult to fall asleep. (Check out the SLEEP section up next for how to deal with that!). I suggest hacking your light environment to rock your rhythms and world!
TheraBulb NIR-A Near Infrared Bulb (150 Watt): Infrared saunas are actually a great healing #thing, and not in a hocus-pocus way. But why pay lots of $$ to go to or buy a sauna, when you can get similar benefits from much more affordable bulbs? Yep, you can use these therabulbs for red light therapy, which can support energy production, metabolism, detox, and a host of other things! I suggest starting with the lower watt bulb, before upgrading later to the higher 250 watt, if desired. You'll also need a clamp to rig this baby up! I plan to write a post on all this in the future, and you can also check out Dave Aspreys book, Headstrong, for more details!
Carex Day-Light Classic Plus Bright Light Therapy Lamp - 10,000 LUX - Sun Lamp Mood Light: This light is great for mimicking natural sunlight. It's the recommended 10,000 LUX, has different levels of brightness, and raises and tilts so you can get the light projected downward onto you, at a 30 degree angle. I cannot recommend it enough, especially if you work a desk job indoors!
Philips Wake-Up Light with Colored Sunrise Simulation Alarm Clock & Sunset Fading Night light: Why wake up to a blaring alarm, when you can wake up to a "natural" soothing sunrise? This clock gentle wakes you up with light and various optional soothing sounds, allowing you to simulate a natural wake up rhythm at any time of day!
Smart LED Bulbs: I definitely recommend transitioning your lightbulbs to SMART LED bulbs. While they can seem like an expensive investment up front, they (supposedly) will last for years, and also save ya tons of money on the electric bill! But most importantly, you can set many of them up to specific color hues, allowing you simulate natural daylight during the day, and cut out melatonin-killing blue light at night. Some bulbs require entire systems and smart home hubs, while others are more a la carte. I currently use the linked LOHAS brand, which can be paired with and controlled by Amazon Echo (which I have!), though I intend to try and compare more versions in the future. (There's also a new Amazon Echo Plus with it's own Smart Home System.
Black Out Curtains: I recommend installing blackout curtains pronto. You'll be shocked by how much you'll sleep better when you block out all light at night!
Chilipad: Use this pad to perfectly regulate your sleep temperature! Get rid of shivers, night sweats, everything!! Melanie will NEVER stop using this one!!
Dr. Kirk Parsley's Sleep Remedy: This is the ultimate sleep supplement!! It was developed by Dr. Kirk Parlsey after years of research and experimentation to naturally restore sleep to the sleep-deprived, insomniac Navy Seals. Rather than knocking you out with drugs, this simply provides the necessary neurotransmitters and nutrients in the perfect amounts to naturally support your body's sleep process. I recommend the unflavored Sleep Remedy Capsule versions, which contain NO fillers! You can start small, and titrate up as needed. (Rather than taking the recommended multi-capsule dosage, I've actually personally found the best effects with a mere 1/4 - 1/3 of a capsule! Oh hey sleep efficiency AND money saving!!) Use the code MELANIEAVALON for more savings. Yey yey.
f.lux: Install this FREE program on your computer. Like Now. The f.lux program slowly shifts the color tones of your computer to block sleep-disrupting, melatonin-thwarting blue light. Simply tell it when you want to get up, and it makes all the adjustments for you! You'll never look at your computer the same way again. Literally. (And if you ever accidentally turn it off for a second at night, you'll get hit by the overwhelming 'normal" light from your computer and immediately be hit with this crazy jolt and just be like... how was I looking at that at night??)
ANRRI Blue Light Blocking Computer Glasses for UV Protection Anti Eyestrain Anti Glare Lens Lightweight Frame Eyeglasses Black Frame, Men/Women: Guys - get. these. now. They block 90% of blue light, without changing the color of the world around you in the process! I like to put these on in the early evening, when I'm still out and about, and don't want things to look orange (and don't want to look like a biohacking weirdo either). Plus...they're super cute. My sister loved them SO much, she bought a pair just to look hipster.
Uvex Skyper Blue Light Blocking Computer Glasses: These will honestly be the best (not even) $10 you could ever spend to enhance your sleep. Put them on a few hours before bed, especially when viewing electronics, and your sleep and life will thank you.
TrueDark™ Twilight Glasses: Ok, these are definitely more pricy than the Uvex, so I recommend starting with those, and then "upgrading" later if ya like. These glasses by Biohacked are specifically designed to block the entirety of all wavelengths which might stop melatonin production. You put them on and it's like.... I'm tired. I like to start my evening wind-down with the Uvex, and then transition to these Twilight glasses right before bed.
Hypnoser Weighted Blanket 2.0: Sleeping with a weighted blanket mimics the feeling of being held, encouraging more restful, sound sleep!
Gravity Weighted Sleep Mask, Made by the Creator of the Gravity Blanket, For Sleep and Stress: Like the gravity blanket, these weighted masks create a comforting feeling, while blocking sleep-disturbing light to boot!
EMF Canopy: EMF Protection from Radiation Sophisticated Box Canopy, EMF Shield Swiss Natural Cotton Comes with Free Under Bed Floor Protection. This made a MASSIVE difference in my sleep, and even more, how I feel upon awakening!
Howard Leight Women Earplugs: My favorite earplugs for ladies with small ears! Comfy and effective!
ZIMASILK 100% Natural Silk Sleep Mask: A super comfortable, silky, sleeping mask!
NICETOWN Truly Blackout Drapes for Living Room, Heavy-Duty Full Light Shading Curtain Set with Black Liner Backing: These curtains are amazing. I researched blackout curtains for soooo long, and am SO happy I found these! They block essentially 100% of the light, and are super thick and luxurious, like hotel curtain! They also have no toxic smell!
ION BALANCE Ionic Detox Foot: Ionic foot baths are great for supporting detox. While only an estimated 20% of the "stuff" that shows up in the water may be actual toxins from your body, the ionic process works to upregualte your detox system, so you naturally excrete toxins over the next 24 hours via the liver and kidneys. I swear these things work! When I do it, the water turns dark black (a sign of heavy metals), yet when my sister does it - not a black speck insight! (But other things show up). draw toxins out of your body by ionizing your system. It seriously makes me feel amazing!
You can use the ionic detox system with this Ivation Foot Spa Massager for a comforting, warming, massaging, DETOXING foot bath!
Confidence Fitness Platform Fitness Machine: Vibration machines are fantastic for passive exercise, lymph stimulation, and detox! Your lymph system - in charge of filtering toxins in your body - only works by physcial movement (it has no "punp" like the heart.) Physical exercise is great for lymph, as is a vibration machine. Vibration machines also upregaulte exercise potential, and can help burn fat/build muscle by just standing on them. Say what??
Activated Charcoal: Activated charcoal is a superhero supplement for fighting toxins. Often used in water and air filters, activated charcoal is a processed form of carbon with a negatively charged, porous surface. It binds to positively charged chemicals and toxins, effectively ushering them through your digestive system. (In fact, activated charcoal is so effective at toxin elimination, that it is often used in hospitals after poison overdoses.) You can take it internally to clear out toxins (it itself is nontoxic), or even brush your teeth with activated charcoal for teeth whitening! Activated charcoal should not be taken with medications or other supplements, however, as it may bind to them as well, inhibiting their absorption. (Also, if there’s one way to possibly prevent hangovers... activated charcoal may be it! If I’m ever feeling icky from accidentally consuming some nebulous food - or from a bit too much wine - activated charcoal can immediately clear my head and restore a positive mood!)
Results RNA ACZ Nano Advanced Cellular Zeolite Extra Strength: Fantastic for detox on a cellular level!
LandKissing® Grounding Mats Kit: Melanie loves these grounding mats, which she tested with her EMF meter, and they WORK. They can help mitigate all the electric currents we’re exposed to, and bring the beneficial healing nature of the ground to your indoors!
VIVO White Height Adjustable 36 inch Stand up Desk Converter : This is a fantastic hack for an affordable standing desk!
Varidesk Active Chair: I adore this active chair! You can lean against it to "stand" while working. You can also sit on it, but it swivels around -keeping you active. It's the best, and goes great with the standing desk above!
Ankle And Wrist Weights: Why go to the gym when you can engage in "functional" exercise? Simply wear these weights while doing housework, shopping, cooking, or whatever, and support muscle mass, no gym needed!
Terrain Mat: Terrain mats are great to put on your desk to keep you active and moving at a desk job!
In general, I recommend getting most of your nutrition and vitality from healthy whole foods. That said, here are some supplements I do recommend!
Serrapeptase: Guys. I'm obsessed with Serrapeptase. Like for reals. At the expense of sounding crazy, it's an enzyme found in the digestive tract of the Japanese silkworm. When taken as a supplement, it is absorbed systemically, and breaks down protein build ups throughout the body. It's epic for tackling everything from sinuses (bye bye allergies!); breaking down fibroids, cysts and skin tags; combatting inflammation; and #alltheotherthings! So. Awesome. Take it in the fasted state, so it can enter your system and wield it's magic, rather than just digest your food. Check out IFpodcast.com/serrapeptase for ALL the serrapepatase info, including dosages and different brands!
HCL: Proper digestion is key for health, yet it often becomes distressed due to modern food choices, gut dysbiosis, leaky gut, antibiotics, stress, and PPIs, among other things. Hydrochloric acid (HCL) is naturally produced in the stomach to break down protein and fat, and supplementing with it may greatly enhance digestion in some individuals. (I personally use it with most meals, especially the protein-rich ones.) To use HCL, start with the minimum dosage, then slowly increase at each meal by one capsule, until you feel a warm sensation in your stomach. You can plateau at that number of capsules, before eventually titrating off, if desired. (Studies indicate supplemental HCL does not affect the gastrin hormone which regulates HCL production, so you shouldn’t have to worry about dependency. On the contrary, improved digestion from HCL supplementation may encourage an ultimate return to homeostasis and natural HCL production.)
Vitamin D: Vitamin D deficiency is prevalent in most populations. Vitamin D is a fat soluble vitamin (technically a “prohormone”) important in the absorption and assimilation of nutrients. It is known as the “sunshine vitamin,” since the body synthesizes it from sun exposure. (Although it is also found in fatty fish, with smaller amounts in mushrooms and egg yolks.) Vitamin D is particularly involved with calcium absorption and deposition, supporting bone health; deficiencies may lead to bone turnover, osteoporosis, and bone fractures. It's also involved with the immune system, insulin secretion, heart functioning, blood pressure regulation, and brain development. Levels of vitamin D in the body markedly decrease with age, so supplementation may be key, especially during winter months. Body fat gain and high cholesterol also negatively affect vitamin D levels. Definitely consider adding a vitamin D supplement (vitamin D3 in particular) to your regime for optimal health! I love this more easily-assimilated liquid version by Thorne, which is paired with vitamin K2 for optimum absorption.
Prescript Assist: Ok, there are a LOT of probiotics out there, which can radically help (or sometimes hinder) gut function. We recommend experimenting with different probiotics to find the ones that work for you. That said, Prescript Assist is a soil-based probiotic which Melanie loves, and which works for lots of people with digestive distress. It's the type of bacteria we would have naturally been consuming on fruits and vegetables via dirt (which we we now spray with pesticides, yet wash squeaky clean. #irony). NOTE: I used to order this probiotic from Amazon, however, the distributor/manufacturer changed, and the Amazon version is now a different formula (despite the SAME listing.) I'm trying to ascertain who is the "original" manufacturer, but all I know is that ordering directly from Enviornmedica per the link I've listed, provides the product I've been using for years.
DIGESTIVE ENZYMES: Digestive enzymes can be great for supporting the breakdown of proteins, fats, and carbohydrates, if you suffer from digestive distress. I like the Enzymedic line (pick your strength/formulation based on your issue and needed support). For a super potent blend, try out Source Naturals Essential Enzymes Ultra.
Trace Mineral Drops: Add these to your water (they don't break the fast) to assure you're getting all the minerals ya need!
DeSouza's Liquid Chlorophyll: You can take chlorophyll as an internal deodorizer!
Vegan Omega 3 From Algae: Omega-3s are vital for healthy cellular membranes, brain health, and a host of other things. While Melanie recommends getting Omega 3s from low toxin fish, vegetarians and vegans can be hard pressed to get enough, as the form of omega-3 fats found in plants, ALA, must be converted into the body’s preferred form of EPA and DHA. The body’s conversion rate may be a shockingly low 2–10 percent, and some people harbor genetic mutations that further limit this conversion. If you're vegan or vegetarian, we definitely recommend an algae-based Omega 3 supplement.
Organic Milk Thistle Extract Powder: For Liver Support - Milk thistle has been consistently shown to help the liver regenerate!
Organic Ashwaganda: Ashwaganda is an adaptogenic herb which can naturally regulate the adrenals and bring them back into balance!
Natural Calm: Magnesium in a highly absorbable drink form, available in various flavors. Melanie likes the all natural, unflavored form.
Transdermal Magnesium: This is a great way to build up magnesium stores throughout your body. You put this magnesium spray on your skin, which sucks it up and transports it where needed. Note that it can sting in the beginning when you start using it, as your body sucks it up so fast! This should stop as you build up and replenish your magnesium stores.
GRASS-FED ANCESTRAL ORGANS (10% Off!)
These grass-fed, pasture-raised organ supplements from New Zealand are simply AMAZING. They contain NO fillers, and technically, they’re “food!” In the Chinese medicine tradition, think of this as “like supports like!” Taking these supplements can help fill in nutritional deficiencies, without the need to actually eat beef organs (for the squeamish among us!) I cannot recommend these enough!!
- Grass Fed Desiccated Beef Organs (Liver, Heart, Kidney, Pancreas, Spleen)
- Grass Fed Desiccated Beef Liver — Natural Iron, Vitamin A, B12 For Energy
- Grass Fed Desiccated Beef Heart - Natural CoQ10, Supports Heart, Mitochondrial & Blood Pressure Health
- Grass Fed Bone Marrow — Whole Bone Extract (Bone, Marrow, Cartilage & Collagen)
- Grass Fed Beef Spleen — Immune, Allergy, Iron (5 X's More Heme Iron Than Liver)
- Grass Fed Desiccated Beef Pancreas - Digestive & Proteolytic Enzymes (including trypsin) & Pancreatic Support
- Grass Fed Beef Brain (with liver) — Supports Brain, Mood & Memory Health
- Grass Fed Thymus With Liver — Supports Immune & Allergy Health
- Grass Fed Kidney - (High In Selenium, B12, DAO) Supports Kidney, Urinary, Thyroid & Histamine Health
- Grass Fed Adrenal Cortex With Liver
- Grass Fed Bovine Tracheal Cartilage
- Grass Fed Prostate With Liver
- Grass Fed Natural Desiccated Thyroid
- Grass Fed Intestines w/ Tripe (Stomach)
- Grass Fed Gallbladder (w/ Ox Bile and Liver)
- Grass Fed Beef Lung (w/ Liver)
Atrantil: This supplement was formulated specifically for IBS-C, and has been shown to be pariticularly effective for eradicating the methane-producing archaebacteria. For all the details, check out my post: Atrantil Review: Can Tannins, Saponins, And Peppermint Fix Your IBS?
Alli-C Allicin: This is a compound found in garlic, and is great for dealing with candida and bad bacteria, to support a healthy gut microbiome. (You can also cook with freshly pressed garlic to get allicin naturally.)
Oil Of Oregano: Oregano is a member of the mint family, and can serve as a natural antimicrobial, with potent antibacterial and antiviral properties. You can use oregano to support your immune system, fight off a cold, kill parasites, or combat small intestine bacterial overgrowth (SIBO). Oregano’s active plant phytochemials include thymol (a fungicide which can combat toxins) and carvacrol, which can combat bacterial infections. Oregano is powerful stuff, best used in short bouts for specific purposes, rather than as a daily supplement.
Bone And Meat Broth: Bone and meat broths are EPIC for gut healing. I recommend making your own - it's SUPER easy when you get the hang of it, and saves ya tonnssss of money! I provide instructions in What When Wine, or you can check out Ariane Resnick's The Bone Broth Miracle: How an Ancient Remedy Can Improve Health, Fight Aging, and Boost Beauty for TONS of details and recipes! Want to buy your own when traveling, in a pinch, or in the meantime? Check out the What When Wine Recipe Ingredient Recommendations page for an extensive list!
Collagen Peptides: These are fantastic for healing the gut lining and balancing inflammatory amino acid profiles. If you practice IF, consider breaking your fast with them! I currently use the Bulletproof Brand, but also recommend Vital Proteins. My recent research also indicates that marine based peptides may be superior to bovine-based. Check out Episode 18 of The Intermittent Fasting Podcast for more info!
Restore: Restore is an amazing supplement containing Terrahydrite™, a proprietary formulation of Aqueous Humic Substances and trace mineral amino acid complexes which has been shown to actually heal and seal the “tight junctions” forming the gut lining. This can help you beat leaky gutter, seal with food intolerances, boost your immune system, and so much more! While not a probiotic, restore has also been shown to foster a beneficial gut microbiome. Basically, you want restore in your life!
For nontoxic yet epic and wonderful makeup (including tested for heavy metals!!), look no further than Beauty Counter!!!
BATH AND BEAUTY
Skin Care: I actually find paying attention to diet and going SUPER minimal leaves me with the best skin! (And this is coming from a girl who used to do everything chasing perfect skin - from ProActive to actuane to every face wash known to mankind!). Now? I just use (and adore) Cove Castille Soap: it's great for washing your face - removes ALL makeup, without stripping your natural oils! I don't even need moisturizer! (You can also use this castille soap to wash everything else in your house, from your hands to dishes to your body!) That said, if you do desire a more intense skincare routine, I reccomend Beauty Counter.
DIY Makeup Setting Spray: Just fill one of these adorable glass bottles with half water, half plain witch hazel. Spray on your face after applying your make-up, and your make-up will stay fresh all day! Plus, it's great for your skin, with no toxins!
Earthpaste Toothpaste: Minimal but healthy ingredients for epic teeth cleaning and remineralization, available in lemon twist, cinnamon, wintergreen, spearmint. They're minimally sweetened with xylitol, except for the unsweetened spearmint, which Melanie loves!
Dirty Mouth Toothpowder: Minimal but healthy ingredients for epic teeth cleaning and remineralization.
Bali Secrets Natural Deodroant: A fantastic all natural, aluminum free organic (wet) deodorant with minimal ingredients.
Green Tidings All Natural Deodorant: A fantastic all natural, aluminum free organic (dry) deodorant with minimal ingredients.
ACURE Hydrating Shampoo, Argan: This is a great natural, moisturizing shampoo free of all the bad things you DON'T want in your hair!
ACURE Hydrating Conditioner, Argan: This is a great natural, moisturizing conditioner free of all the bad things you DON'T want in your hair!
The Seaweed Bath Co. Moisturizing Unscented Argan Shampoo: This is a great natural shampoo free of all the bad things you DON'T want in your hair!
The Seaweed Bath Co. Moisturizing Unscented Argan Conditioner: This is a great natural conditioner free of all the bad things you DON'T want in your hair!
Wow Drops: IF friendly breath drops (they're SUPER potent!)
Liquid Chlorophyll: Eating foods high in chlorophyll (like chlorella, green veggies, etc.) or supplementing can create fresh breath!
Earthpaste Toothpaste: Minimal but healthy ingredients for epic teeth cleaning and remineralization, available in lemon twist, cinnamon, wintergreen, spearmint. They're minimally sweetened with xylitol, except for the unsweetened spearmint, which Melanie loves!
Uncle Harry's Flouride-Free Toothpaste - Peppermint : This awesome potent, natural, sweetener-free toothpaste contains just Bentonite clay, calcium carbonate, Purified, deionized, microfiltered water and ten parts per million of silver mineral (99.000% pure), sea salt, ionic minerals, mustard seed, essential oils of peppermint, eucalyptus, clove, wintergreen, and oregano. Gluten free, glycerin free, fluoride free, and vegan.
Uncle Harry's Natural Alkaline Miracle Mouthwash: This awesome, super potent, antimicrobial, sweetener-free mouthwash contains just Colloidal Silver Water, Sea Salt, Magnetic Earth, Purified Ocean Water, Active Ionic Minerals; Essential Oils of Peppermint, Eucalyptus, Clove, Wintergreen, and Oregano!
Dirty Mouth Toothpowder: Minimal but healthy ingredients for epic teeth cleaning and remineralization.
GREEN CHEF ($75 OFF!)
Green Chef: Want to make the meals in your window healthier, high quality, and a breeze? Green Chef is a fantastic, USDA certified organic meal-deliver service, with Paleo, Vegan, Vegetarian, Pescatarian, Mediterranean, Heart Smart, Lean & Clean, Keto, Gluten- Free, and Omnivore plans! You receive freshly picked, pre-measured, perfectly portioned, mostly prepped ingredients, with easy to follow step by step instructions, shipped straight to your door! Use The Link GreenChef.us/IFPODCAST75 For A Total Of $75 Off - That's $25 Off Your First Three Boxes!
MEAT AND SEAFOOD
In the ideal world, we'd be getting our food from local farmers implementing sustainable, organic, practices. Still, there's a lot to be said for making things #easy. So here are my favorite accessible, go-to meat and seafood brands available in many mainstream stores. Keep in mind that, since both toxins and fat-soluble vitamins are stored in fat, it's more important to buy organic, grass-fed/pastured/etc. versions of meat for fattier cuts. For fish, I recommend referring to the Environmental Defense Fund's Seafood Selector for the fish species currently lowest in mercury, and high in sustainability. Want an extensive lowdown on farming methods and the meaning of labels? Check out What When Wine!
POULTRY: Whole Foods Organic Step 4 or 5 Chicken (Pastured versions start at Step 4, but you can skimp by on Step 3, which is "enhanced outdoor access," if ya must!), Kroger's Simple Truth Organic Free Range Chicken, Marie's Free-Range Duck (Whole Foods)
RED MEAT: Whole Foods Organic Step 4 or 5 Steak/ Beef/ Lamb/etc. (Pastured versions start at Step 4, but you can skimp by on Step 3, which is "enhanced outdoor access," if ya must), Target's Simply Balanced Organic Grass-fed Steaks And Beef, Kroger's Simple Truth Organic Grass-fed Steaks, Sprouts Frozen Ground Kangaroo (Not even kidding. Kangaroo is yummy, gamey, and slightly lean. And since kangaroo are not farmed, this is naturally "wild"!)
SEAFOOD: Costco's (Kirkland) (Wild Caught) Seafood (I love their Cod, Mahi-Mahi, and Scallops!), Orca Bay (Wild Caught) Seafood (I love their Keta Salmon and Flounder!), All wild-caught, low-toxin species frozen fish at Whole Foods and Trader Joe's (just check for additives!), Cox's Wild-Caught Shrimp (available at Costco and Whole Foods) NOTE: For all seafood, choose low-toxin species, per the Environmental Defense Fund's Seafood Selector.)
Australis Barramundi: My FAVORITE fish!! Australis utilizes sustainable practices to raise delicious barramundi fish with fantastic omega-3 levels, tested to be free of mercury and other toxins! They raise their fish responsibly, paying the utmost care to animal health, employee safety, and environmental sustainability, flash freezing their fish at peak freshness! Their barramundi are easy to cook, and even kids love the mild and buttery taste! You can find Australis Barramundi in the freezer section of many fine grocery stores, including Whole Foods! Check out the betterfish.com for more information, and specifically www.thebetterfish.com/why-barramundi for all the awesome benefits! You can also follow Australis: @thebetterfish on Instagram, Twitter, Pinterest, and Facebook! Go To Better.Fish/ifpodcast For An In Store Coupon!
PALEO-FRIENDLY BAKING INGREDIENTS
For my recommended Paleo-friendly cooking ingredients (oils, seasonings, flours, sweeteners, stocks, etc.), check out WHAT WHEN WINE RECIPES: Ingredient Recommendations. These come in particular handy when making any of What When Wine's amazing gluten-free 50 recipes created by chef Ariana Resnick!
Instant Pot: If you invest in just one kitchen cooker, I wholeheartedly 100% recommend the Instant Pot, which combines a Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Sauté, Yogurt Maker and Warmer! So. Many. Things. But the true beauty is the PRESSURE COOKER, which drastically reduces cooking times by cooking with pressure. It's great for breaking down inflammatory plant compounds while maintaining nutrients, and can even turn tough, collagen-rich shanks—which would take all day in a slow cooker—into delicious tenderness in under an hour! And the best thing to make with it? Bone broth!!
What When Wine: Lose Weight And Feel Great With Paleo-Style Meals, Intermittent Fasting, And Wine
(Melanie Avalon): Am I allowed to put my book on this list? #Doingint. Guys, this book is gonna be awesome, I promise!! It covers finding your personal Paleo and IF protocol, the health benefits of wine, a social guide to IF, 50 AMAZING gluten-free recipes, and so much more!
Delay, Don't Deny: Living an Intermittent Fasting Lifestyle (Gin Stephens): My Intermittent Fasting Podcast cohost's book on on IF and OMAD, including her personal dieting history, the science of IF, and how to rock the IF lifestyle!
Feast Without Fear: Food and the Delay, Don't Deny Lifestyle
(Gin Stephens): My Intermittent Fasting Podcast cohost's NEW book on finding your personal diet protocol, including gan overview of genetic differences, the individual gut microbiome, and other factors! Learn how to craft an individual eating style that makes you feel your very best, while still eating the foods you love!
The Yoga of Eating: Transcending Diets and Dogma to Nourish the Natural Self (Charles Eisenstein): A fantastic book if you want to cultivate a healthy mindset around food, your body, and/or deal with thoughts of restrictive eating.
The Paleo Solution: The Original Human Diet (Robb Wolf): The foundational Paleo Bible! This is how I became a Paleo gal!
Wired To Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You (Robb Wolf) : Writen by my Paleo hero, this book goes into great detail about the individuality of glycemic control, and provides a special protocol for determining the best foods for your blood sugar.
The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life (Dave Asprey): All the details on the low-carb, mostly whole foods Bulletproof Diet, which seeks to minimize toxins in your diet.
Head Strong: The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster-in Just Two Weeks (Dave Asprey): I heart this book so much! It's great if you're obsessed with biohacking (or want to start) and want to rock your mitochondria to supercharge your life.
The Hungry Brain: Outsmarting the Instincts That Make Us Overeat: (Stephan Guyenet) A fantastic book on how the brain's neurological circuits and hypothalamus affect appetite, cravings, satiety, body weight, and more!
The Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat (Paul Jaminet and Shou-Ching Jaminet: This book takes a scientific look at which foods perfectly suit our bodies to support health and reverse disease. It's a whole foods, Paleo-ish approach, but with a higher carb intake from sweet fruits and "safe starches."
The Power of Habit: Why We Do What We Do in Life and Business (Charles Duhigg): Learn all about the neurological wiring of habits, and how to change them for the better.
The Happiness Project: Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun (Gretchen Rubin): In this super fun book, Gretchen Rubin retells her experiment to do all the things which supposedly make us "happy"... to see what happens!
What to Drink with What You Eat: The Definitive Guide to Pairing Food with Wine, Beer, Spirits, Coffee, Tea - Even Water - Based on Expert Advice from America's Best Sommeliers (Andrew Dornenburg and Karen Page): This super dense yet super approachable book is EPIC for all the info on wine, and finding the perfect wine pairing for literally anything (like... just everything!). Plus, it looks super nice on the coffee table.
The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life (Dr. Jason Fung and Dr. James DiNicolantonio): An exploration of how dietary and lifestyle factors - including types and amounts of protein, polyphenols, calories, fasting, coffee, tea, and wine - affect longevity!
Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones: (James Clear): Learn how making small changes each day can lead to big results. This books explores the science of breaking bad habits, starting new good ones, and how your identity and sense of self plays into everything!
The Upside of Stress: Why Stress Is Good for You, and How to Get Good At It (Kelly McGonigal) : Not all stress is bad for you! Mindset is everything! Stop stressing peops!
The Biology of Belief 10th Anniversary Edition: Unleashing the Power of Consciousness, Matter & Miracles (Bruce H. Lipton): Written by a scientist, this looks at how our thoughts and mind shape our body and biology.
Brain over Binge: Why I Was Bulimic, Why Conventional Therapy Didn't Work, and How I Recovered for Good (Kathryn Hansen): Even if you don't struggle with binge eating, this is a great book for information on "Rational Reasoning" to deal with cravings and urges. Just say no!
Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition) (Paul Pitchford): An AMAZING overview of all things Chinese Medicine for healing yourself with foods. It's got amazing information on food combining, the yin and yang of foods, and just EVERYTHING. Melanie cannot recommend this book enough! It's like a reference manual!
The Toxin Solution: How Hidden Poisons in the Air, Water, Food, and Products We Us e Are Destroying Our Health--AND WHAT WE CAN DO TO FIX IT (Joseph Pizzorno): A wonderfully thorough exploration on the various environmental and food toxins we're exposed to, how to minimize them, and how to "detox" and get your health back with dietary and lifestyle changes.
The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest (Dan Buettner): A fascinating look at the diet, habits, and lifestyles of the world's longest lived people.
The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight (Dr. Valter Longo): A Comprehensive overview of fasting-expert Dr. Valter Longo's research and philosophies on aging healthier and extending life expectancy. It's medical approach is based on his 5 Pillars of Longevity, where each pillar looks at several key factors that influence our chances of optimal health. The practical application combines a healthy, every day, pescatarian eating plan (the "Longevity Diet") with a 5-day fasting-mimicking diet, or FMD, done intermittently throughout the year.
The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body (Ori Hofmekler): Ori Hofmekler’s foundational book on intermittent fasting, including its historical background, and how it benefits the body to make you stronger!
The 7 Principles of Stress: Extend Life, Stay Fit, and Ward Off Fat-What You Didn't Know about How Stress Can Reboot Your Mind, Energy, and Sex Life (Ori Hofmekler): Ori Hofmekler’s latest book, which dives into the intense details of how IF and stress can make you stronger! This book is EPIC!! Cannot recommend it enough! It will totally alleviate any fasting fears, and help you understand how to grasp resiliency through diet and lifestyle.
Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation (Ori Hofmekler): A very detailed look at dietary and exercise principals to build lean, hard muscle for health and longevity.
The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (Kelly McGonigal): A wonderful book on how our brain dictates our behavior, and how you can hack it for ultimate willpower!
The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes from around the World (Sandor Elliz Katz). A beautiful comprehensive book detailing the history, art, and chemistry of fermented products, including how to basically ferment ANYTHING yourself. I cannot recommend this book enough! It’s so detailed, fascinating, and simply gorgeous!
Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods (Sandor Elliz Katz). An approachable, how-to guide for fermenting #allthethings at home!
Deep Nutrition: Why Your Genes Need Traditional Food (Catherine Shanahan M.D.) This book goes DEEP into the science of how your health is affected by your genes, environment, eating choices, gut microbiome, and more!
The Healing Power of Essential Oils: Soothe Inflammation, Boost Mood, Prevent Autoimmunity, and Feel Great in Every Way (Eric Zielinski D.C.): A wonderful, comprehensive guide to tackling health issues and living a vibrant life with the use of essential oils. How have we not used these before??
Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life Kindle Edition (Max Lugavere): A wonderful look at how foods affect your brain, and how you can use that to your advantage for epic brain power and longevity!
Dirty Genes: A Breakthrough Program to Treat the Root Cause of Illness and Optimize Your Health (Ben Lynch ND.): This amazing book looks at various genetic SNPs that can affect your mood, energy levels, health, and life. Better yet, it teaches you how to address them with diet, and even better, use them to your advantage!!
The Untethered Soul: The Journey Beyond Yourself Michael A. Singer - My all time favorite book on mindfulness and how to stop associating your identity with your thoughts. This book could, quite possibly, change your life!!
Wake/Sleep: What to Eat and Do for More Energy and Better Sleep (Ariane Resnick): Filled with recipes for food and DIY health and beauty treatments, Wake/Sleep is two books in one: one half has advice and tips on staying alert and energetic, but turn the book over and discover the best ways to calm down, relax, and fall asleep.
KetoFast: Rejuvenate Your Health with a Step-by-Step Guide to Timing Your Ketogenic Meals (Dr. Joseph Mercola) : A guide to using the principles of ketogenic eating, meal planning, and timing to treat disease, promote weight loss, and optimize health. This book is seriously FANTASTIC!!
Healing Lyme: Natural Healing of Lyme Borreliosis and the Coinfections Chlamydia and Spotted Fever Rickettsiosis (Stephen Harrod Buhner):Stephen Buhner's foundational work on Lyme disease reveals the scientific workings of the Lyme bacteria in the human body, and how to construct an herbal protocol to conquer the bacteria and regain health. The audiobook is narrated by Melanie!
Switch On Your Brain: The Key to Peak Happiness, Thinking, and Health (Dr. Caroline Leaf): Written by a cognitive neuroscientist, this book explores how your thoughts change the manifestation of your genes and cells! It provides guidance for better health and wholeness through correct thinking patterns.
Think and Eat Yourself Smart: A Neuroscientific Approach to a Sharper Mind and Healthier Life (Dr. Caroline Leaf): Learn how your thoughts affect how food affects you, why there is no one "right" diet, and the importance of certain food choices for health.
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Primal Pets Freeze Dried Pet Food: Simply add water to these these dehydrated, raw nugets if you want to feed your pets super natural, clean food mimicking their natural diet... without having to blend up your own raw meat yourself.
Natural Balance Limited Ingredient Dry Cat Food: A great limited ingredient, grain-free dry pet food.
Feline Pine Cat Litter: Ok... who knew you could be obssessed with litter? Guys. This. Liter. So much love!! It smells like a beautiful pine forest and doesn't track! You don't even scoop it, because it just dissolves into sawdust type stuff, which you toss when it's all dissolved!
Law Of Attraction Planner: My alltime FAVORITE planner. I re-order it every year, and it is with me 24/7. (Out of everything I own, it probably is with me the most!) It helps you effortlessly keep track of long term AND short term goals, daily tasks, habits, etc. It also has affirmations, motivations, visualizations, and just #allthethings. Cannot recommend enough!! Use the code LOA10OFF for 10% off!
Zebra Glitter Highlighter- Instant joy and happiness every time you use them!!
Ergonomic Vertical Mouse: Switching to a vertical mouse can really alleviate stress on your hand at the computer. Love it!!
Pavlok: Want to break a bad habit? This Pavlok wristband is SUPER effective!! It uses small (but not unbearable) shocks to rewire your brain to associate bad habits as bad things, making you literally have no urge to do them! You can use it for anything, from cravings to negative thoughts to quitting smoking, to anything! Super recommended. Plus it's got a 100% money back guarantee!
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