Topics:
1. What’s new for you from Diane & Liz [2:03]
2. Something new that I’m into: [10:09]
3. Non-paleo friends and family [15:26]
4. Preconception planning and prenatal vitamin supplementation [29:20]
5. Kombucha stained teeth [40:18]
6. Adult acne issues [45:50]
7. #Treatyoself: The Date Lady chocolate sauce [53:54]
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Balance Bites: Episode #211: Non Paleo Family, Prenatal Vitamins, Kombucha Stained Teeth, Adult Acne
You’re listening to the Balanced Bites podcast episode 211.
Welcome to the Balanced Bites podcast with Diane Sanfilippo and Liz Wolfe. Diane is a certified nutrition consultant, and the New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and co-author of Mediterranean Paleo Cooking. Liz is a nutritional therapy practitioner, and the best-selling author of Eat the Yolks and The Purely Primal Skincare Guide. Together, Diane and Liz answer your questions, interview leading health and wellness experts, and share their take on modern paleo living with their friendly and balanced approach. Remember our disclaimer: The materials and content within this podcast are intended as general information only, and are not to be considered a substitute for professional medical advice, diagnosis, or treatment.
Liz Wolfe: Hey everyone; welcome, welcome. It’s me, Liz, and I’m here with Diane. Hi friend.
Diane Sanfilippo: Hey.
Liz Wolfe: And I have real internet today.
Diane Sanfilippo: Yay! {laughs}
Liz Wolfe: Yay. The baby is with nana; nana’s are the best.
Diane Sanfilippo: Aww.
Liz Wolfe: We’re using the real city internet. The kind where you open up your phone and 10 different wireless networks pop up.
Diane Sanfilippo: {laughing}
Liz Wolfe: Not just one, sometimes. So, let’s hear from one of our sponsors.
Liz Wolfe: We are thrilled to have Paleo Treats back on our sponsor roster. We love their treats, from the Mustang bar to the Bandito and everything in between. They have been serving the paleo community since 2009, and were recently recognized by FedEx as one of the top 10 small business in America. Which of course, speaks to how much paleo and healthy eating is growing, but it also speaks to how passionate our friends Nick and Lee and the Paleo Treats team are about what they do. Use the code BALANCEDBITES one word, no space at http://www.paleotreats.com/ for 10% off.
1. What’s new for you from Diane & Liz [2:03]
Liz Wolfe: Alright, so what’s up with you, Diane?
Diane Sanfilippo: Alright.
Liz Wolfe: Michelle Sanfilippo-Mills.
Diane Sanfilippo: {laughing} That is not currently up. I have not changed my name. I don’t know what I’m going to do about that.
Liz Wolfe: I didn’t change mine.
Diane Sanfilippo: You didn’t change your name?
Liz Wolfe: No.
Diane Sanfilippo: But your last name is Wolfe, is mine is Sanfilippo. But it’s tough now that I’ve gone this many years with this name.
Liz Wolfe: Yeah.
Diane Sanfilippo: I’m not really sure I’m ready to give it up, but we’ll see. Definitely won’t be changing it publicly; perhaps on credit cards and whatnot. So we’ll see.
Liz Wolfe: {laughs}
Diane Sanfilippo: {laughs} Perhaps just within my wallet.
Liz Wolfe: Right.
Diane Sanfilippo: So anyway, new stuff going on with me is 21-Day Sugar Detox coaches program as of the date this episode goes live, which should be, this episode is going live October 1st, we should be launching the coaches program enrollment I believe early next week, maybe by Monday, which is kind of scary because we have a few loose ends to tie up here. But I know people have been waiting to hear about it. Essentially we opened it up to a beta group last year at the end of the year, and that’s gone really, really well. We’ve learned a lot in the process, and we’ve added to the program, expanded it, have added a whole different structure to, not just giving coaches the ability and the information to walk people through sessions and holding sessions for the program, but a complementary sort of business guide that walks them through; here’s how you get certified, here’s what you do next, and literally every little thing you need to do in a checklist of how to make it work as a business.
It’s not a guarantee, obviously; everybody has to do their part in running their business with it, but it’s just something that about halfway through the year I realized; you know what, I think we need to do this in a step-by-step way so that everybody feels like they’re checking off boxes, and they know they’ve done things, and they’re not loosing track of things; like, I don’t know, adding a certain link to their website or whatever the case may be.
Anyway, super excited about that, just getting some final details on it. That will be launching very soon. So if you’ve been paying attention, and hanging out trying to figure out when that’s coming, it will be very soon.
I think the only other real update at this point is that the next 21-Day Sugar Detox group is actually kicking off on Monday. That’s the October group; we tend to have some pretty good groups going through the end of the year; October, November, even December because the way the program works is, obviously, it’s 3 weeks and we tend to let you do the program the first 3 weeks of the month, and then when the holidays com around, you’re not feeling like you’ve just been eating holiday food for the whole month, and then you’re going in and gorging on more holiday food.
I know people sometimes like to do that leading up to Halloween, Thanksgiving, or even the Christmas or Hanukah; I’m not sure when Hanukah falls this year. But just letting folks know that that is starting again on Monday; I think that’s October 5th.
So lots of stuff coming up. And that’s pretty much it over here. Obviously, just living and eating. We’ve been crushing our meals lately. {laughs} I feel like I’m inspired by; I don’t know if it’s California or the produce, or what it is, but I’ve been taking pictures of my food for Instagram; shocking, and I’m like, this meal is ridiculous. Just very impressed with myself {laughs}. Yeah; anyway. Because poaching eggs; I’m sorry, what doesn’t look glamorous and fancy when you poach eggs and put them on top? Nothing. Everything looks fancy.
Liz Wolfe: Oh, totally. As long as it’s not; I mean, there’s such a thing as an ugly poached egg, though.
Diane Sanfilippo: Yeah, but.
Liz Wolfe: You’ve probably never seen one before.
Diane Sanfilippo: Am I taking pictures of ugly poached eggs? Come on. {laughs}
Liz Wolfe: Ok, so let’s be real here. Because you’re Instagram pictures are so pretty. They’re like, $3,000 on Facebook pretty.
Liz Wolfe: Can you even believe that? That Facebook ridiculousness?
Liz Wolfe: No, you should talk about that. Actually, talk about that really quick.
Diane Sanfilippo: Ugh. Should I?
Liz Wolfe: Let’s talk about real quick.
Diane Sanfilippo: Ok, we’ll talk about it quickly, but then what I’ll do is I’ll talk about this more over on Build a Badass Business. But, the ridiculousness that is Facebook; look, the people listening to our podcast, they’re probably getting information from us in multiple ways. Because you guys who are listening; you’re with us, I’m giving you a fists in the air, high five, strong, you’re the good with us people! {laughs} I don’t know what else to do to explain it. But you’re really here; you guys get some updates, obviously, every week from us.
But, if you are following us on Facebook and you think you’re seeing anything; first of all you’re not. Second of all, Facebook is so ridiculous for small business that they have the cojones to ask me for $3000 to boost a post of a salad.
Liz Wolfe: So they show it more people’s newsfeed.
Diane Sanfilippo: Show it to more people, and I’m like; I have over 150,000 people, or around 150,000 people on the page; I just want those people to see it, or a good percentage of them. I don’t even need all of them to see it all the time. But most of the stuff that we’re all posting; if 10% of our audience sees it, we’re lucky. Which is just… I get it. The whole thing has grown, and it’s hard to show everybody everything. I don’t want to spend too much time here ranting. Anyway. I did a whole rant over on Periscope, and I’ll probably talk more about this over on Build a Badass Business, because that’s really where the rant belongs, I believe.
Liz Wolfe: Just another reason why folks deeply appreciate you finding up for our email lists.
Diane Sanfilippo: Yeah! And also making sure that you’re getting them. If you’re sitting there in your car, and you’re like; I think I signed up, but I don’t think I’ve gotten an email. First of all; sometimes Liz and I don’t send them every week. It’s been like 3 weeks since I sent one; but you should be able to dig through your inbox and find emails from both of us somewhere. And if you’re not seeing them, and you’re not opening them regularly, then you’re email system might start filtering them to spam, or it might put them in a promotions folder, and you might not get them.
When programs like the coaches program opens; when our Balanced Bites workshop, our email subscribers are going to be probably getting the best deal on that that we even offer. If you’re not getting those emails; you’re missing out on all of it.
Liz Wolfe: Yep, yep.
Diane Sanfilippo: Alright, my friend. Don’t let me rant so early in the afternoon. {laughs}
Liz Wolfe: That wasn’t too bad.
Diane Sanfilippo: Alright. What is up with you?
Liz Wolfe: Nothing.
Diane Sanfilippo: {laughs} Moving on.
Liz Wolfe: The end. Yeah; whatever I said the last time is probably the same as this time.
Diane Sanfilippo: {laughs}
Liz Wolfe: Literally, I was like, wow.
Diane Sanfilippo: No news is good news. That’s ok.
Liz Wolfe: Yeah, it’s all good. I think I said; did I say the last time I recorded; the turkeys were gone, and now they’re back.
Diane Sanfilippo: No, I don’t think so.
Liz Wolfe: That’s about it. So we free range, free range our animals.
Diane Sanfilippo: {laughs} We don’t even know where they are most of the time.
Liz Wolfe: No. Half of the time we literally don’t have a clue. But yeah, we just supply a little bit of organic, non-GMO, soy-free grain here and there so we know they’re going to come back. We supply water so we know that they’re going to come back, and we just kind of figure they’re going to come back. We lost the turkeys; our beautiful, fully grown, royal palm flock of 15 beautiful white turkeys’ we figured somebody was either like; wow, albino turkeys, I’m going to shoot all of them! Or they scattered or some mean animal had killed them all. But they actually had just run over to take up residence at our neighbor’s house.
So we met our neighbors, and by neighbors I mean you can barely see them from our property. But we got them back and now they’re back and all is well. The end.
Diane Sanfilippo: Alright. I think I saw a picture on Instagram of your turkeys.
Liz Wolfe: Yeah, they’re pretty cool.
Diane Sanfilippo: Awesome.
2. Something new that I’m into: [10:09]
Liz Wolfe: OK, I’d like to tell you about a new thing I’m into lately, Diane.
Diane Sanfilippo: Do tell, do tell.
Liz Wolfe: So, the new thing I’m into is called adding butternut squash to everything.
Diane Sanfilippo: {laughs} Is that a meme? Will that be a meme?
Liz Wolfe: It’s going to be the business baby. Jonathan, get in here! I can’t eat this without the airplane sound. Or without butternut squash.
Diane Sanfilippo: {laughs}
Liz Wolfe: Yeah, so it’s super boring but actually; I don’t know maybe I’ll turn orange from it and we can talk about that again. Yeah, so I’m adding it to broth and blending it. I’m roasting it, and then adding it to broth and blending it up for kind of a thicker soupy consistency.
Diane Sanfilippo: Yeah, we call that soup. {laughs}
Liz Wolfe: See, I don’t know. I don’t know these things unless you tell me.
Diane Sanfilippo: Amazing.
Liz Wolfe: So I do that; I throw it with eggs for breakfast, a little sweet and savory, and then I’ll have it for dessert with cinnamon and ghee and a little drizzle of maple syrup. It’s good. I hate preparing it, but I love butternut squash.
Diane Sanfilippo: Yeah. But they’re big, and once you hack one up, or two at a time, and roast them, you have a lot.
Liz Wolfe: Yes.
Diane Sanfilippo: Like, it’s a lot of squash. Yeah.
Liz Wolfe: Yes. So it’s kind of necessary that I’m adding butternut squash to everything; because I’m sick and tired of wasting food, and I just, I’ve tended to do that lately. I saw; you know, every once in a while, I don’t actually watch the news or actually look for news anymore. {laughs} It’s really, really sad. But every once in a while something will pop up, somebody will send me a link and this latest one was to John Oliver who is that British guy. He’s got an HBO show; like last week tonight or something; I don’t know.
Diane Sanfilippo: I have no idea.
Liz Wolfe: But every once in a while, he tackles something interesting. Although I kind of think he’s just doing the Jon Stewart thing with a British accent, so I’m not super in love with the show.
Diane Sanfilippo: {laughs}
Liz Wolfe: Not enough for me to seek it out and watch it again. But he talked about food waste in America; and basically the amount of food we waste is equivalent to if we were to go to the grocery store and basically leave; take 4 bags of groceries to the car and leave one in the parking lot. That just is more food waste.
Diane Sanfilippo: Yeah.
Liz Wolfe: It’s completely unconscionable how much food we waste. And I’m really trying to do that less. So there you go. Basically just working on consuming everything and not wasting anything. So every once in a while we have a week where all we eat is yellow peppers, or butternut squash, or whatever it is.
Diane Sanfilippo: I like that. When we batch cook certain types of veggies or whatever it is; a whole chicken, or a bunch of potatoes, or whatever, I tend to translate that into a bunch of different meals. I’ll take all the things out of the fridge, and hope that most of those things end up in whatever I’m cooking. Inevitably one thing will kind of keep going back in the fridge; like I’ve got a few Brussels sprouts that are in a little container that I keep pulling out and then forgetting to mix them in; but eventually they’ll get mixed in, probably to a hash tomorrow morning or something like that.
But yeah; it’s also a really good lesson for people, cooking-wise, to just be creative and use ingredients in ways that maybe you didn’t before but they could be used. So a lot of what you’re explaining; I’m sure a ton of people use sweet potatoes the way that you’re using butternut squash, and so if people are like; I have all this squash, what do I do with it? Well, you can do pretty much the same thing with it that you could do with sweet potato.
I know it is also really good on salad. I think Brittany Angell posted a fall harvest salad recently; I think you would like that.
Liz Wolfe: Yeah.
Diane Sanfilippo: It’s like some roasted squash, walnuts, dried cranberries, some apple, and like an apple cider vinaigrette or something like that.
Liz Wolfe: See that’s the other thing. I’m trying not to do; it’s not good, but greens unless it’s really hardy ones that are going to last a long time in the fridge. Because I just; I mean, if I wasted food before the baby came; now it’s like, it’s just crazy. Getting around to putting all the things together and putting them on top of a salad in time for the lettuce to not wilt is a real challenge. I’m working on it.
Diane Sanfilippo: {laughs} Well I think romaine tends to be pretty hardy, so there’s one to maybe.
Liz Wolfe: Ok, good to know.
Diane Sanfilippo: Like the hearts; romaine hearts. The ones that come in a bag that are not the whole; I don’t know. Anyway.
Liz Wolfe: Lord.
Diane Sanfilippo: There at every grocery store; you’ll find them. {laughs}
Liz Wolfe: Thanks friend.
Diane Sanfilippo: Yeah, no worries.
Diane Sanfilippo: Pete’s Paleo is a friend of the Balanced Bites podcast. They’re bacon is insanely delicious, and sugar free, and their premade paleo meals make your life so much easier when everything is getting busy and getting real food on the table is still a top priority, as it should be. Pete’s paleo is now offering a 30-day gut healing kit containing bone broth, gelatin gummies, instant organic soup packs, and an E-cookbook. It’s the perfect complement to any anti-inflammatory diet. Get yours today at guthealingkit.com. Use code GRABACUPPABROTH to get $25 off; that’s an amazing deal. It’s GRABACUPPABROTH, C-U-P-P-A. And you can grab that code any time at BalancedBites.com to just read and make sure you’re typing it in right. You can also use code BALANCEDBITES to get $5 off any of their regular meal plans. Check out PetesPaleo.com today. Pete’s Paleo; bringing fine dining to your cave.
3. Non-paleo friends and family [15:26]
Liz Wolfe: So, questions.
Diane Sanfilippo: Questions. Question; we’ve been rewatching The Office, so I’m all Dwighted up. {laughs}
Liz Wolfe: Oh my gosh, I quoted something from The Office earlier today that was totally topical and funny, but I can’t quote it here.
Diane Sanfilippo: Ok.
Liz Wolfe: Sorry!
Diane Sanfilippo: {laughs}
Liz Wolfe: {laughs} Managing, by walking around. The early ones are so good.
Diane Sanfilippo: They’re so good.
Liz Wolfe: Alright. This question is from Amanda. “Hi Balanced Bites babes! Diane and Liz, words cannot describe how much I’ve enjoyed your podcast, Instagram posts, and now Periscope with you, Diane. Side note; I’m so on team “get Liz on Periscope ASAP”.
Diane Sanfilippo: {laughs} I didn’t form that team. I told everybody not to hold their breath.
Liz Wolfe: Is this a shirt now? Team “get Liz on Periscope”.
Diane Sanfilippo: I don’t know, but you would be amazing because I just think you’d be hilarious.
Liz Wolfe: I will do one Periscope, and it will be the Periscope where I say; F-you Periscope.
Diane Sanfilippo: {laughs}
Liz Wolfe: Get out of my life. Alright. “I’ve listened to almost every one of your episodes in the archive, but recently have listened to the paleo basics podcasts, literally 100 times, whether in the car, washing the pups, or cleaning the house. Those episodes have been the ones that I’m trying desperately to just memorize word for word. Which brings me to my question/situation.
I am a paleo newbie. I’ve always been a healthy eater; especially in contrast to every friend and family that I have. I’m known as the “health nut”. So much so that when someone sees me eat a normal cookie or something of the sort, they immediately harass me about it; they’re just trying to be funny. Then I discovered you guys and the paleosphere and can’t look away. I’m fascinating about learning everything about this amazing lifestyle. My problem is that absolutely nobody around me 1) cares to learn about paleo, and 2) changes their terrible eating habits towards a paleo lifestyle. I am so by myself on this.
There’s also no, and I do mean not one, healthy restaurant in my entire city and the cities around. That being said, my hubby and I are very social, always having people over and out with others. When I cook, my favorite thing to do, I cook paleo, and when I eat out I order mostly paleo, and then comes the teasing and questions from everybody of; “Paleo? No thanks. I want this butter roll.” Or, “If you have always been healthy, why change to paleo.” Or straight up, “What’s the point to paleo?” and so much more.
I’m serious y’all, around here people’s mentality of health and wellness is ordering a side salad with ranch {laughs}.
Diane Sanfilippo: {laughs}
Liz Wolfe: “And only ranch with your chicken fried steak and fried Oreos. It’s that’s bad. I feel like I’ve learned so much from you two, and still learning; but when I’m cornered and want to give bullet-like responses, I usually am freaking out on the inside thinking, I wish Diane and Liz were here right now!”
Diane Sanfilippo: {laughs} Aww.
Liz Wolfe: So sweet. “We’re also currently trying to start a family, as well, and I intend on following the paleo lifestyle during and after pregnancy. Liz, I can’t get enough of your paleo baby wisdom. I already know the hard time I’ll have following this lifestyle with a baby, considering all the on the go junk that’s in the market right now with healthy claims. I need a game plan for when that season of life happens. So I actually didn’t use any question marks at all here, but I know that you gals can help me navigate paleo through my southern-fried fat surroundings.”
Diane Sanfilippo: {laughs} this question is just so…
Liz Wolfe: Awww.
Diane Sanfilippo: And I feel so badly for her, but it’s also like, she did a nice job wording this in a way that would be entertaining.
Liz Wolfe: Yeah.
Diane Sanfilippo: So, thanks Amanda.
Liz Wolfe: Thanks Amanda. And I’m sorry everybody how long it’s taking us to get Baby Making and Beyond out, but that’s just how it is. That is how it goes. It needs to be the best that it could possibly be, and I also need to get 5 minutes to work on it. {laughs}
Diane Sanfilippo: {laughs}
Liz Wolfe: So, there you go. But it is going to be great. And really, the paleo template is great. And we’re going to talk a little bit more in another question about some baby stuff and stuff that you can do while you’re waiting for that to be out.
Diane Sanfilippo: Yeah. Alright, so she’s surrounded by people who not only don’t get it, but are kind of taunting her about things and all of that. Honestly; she’s saying she wants these bullet-like responses, and she just wants to know what to say, and she wishes that we were there with her.
Liz Wolfe: She wants to go, “pew, pew”.
Diane Sanfilippo: Yeah. “Pew, Pew”. {laughs}
Liz Wolfe: Yep. {laughs}
Diane Sanfilippo: Laser eye cat, shooting laser beams. Alright, I’ll see what your response would be here as well. But my general thought is, honestly, just; I think because you’re new, this feels like something you want to be super defensive about and that’s totally normal and natural. I think first of all, understanding that that’s normal and natural. Everyone who first goes paleo not only is super defensive about it, but also is a little too vocal about it. I think scaling back any talk of it or even mentioning that this meal is paleo, or any of it, and just kind of flying under the radar. I honestly think that would be the easiest way to get by. If I were in that situation, I don’t even think I would talk about it.
The other part is, and this is not going to be something that I think you want to hear. But when you’re with those people who give you the hardest time, don’t eat the “normal cookie”. Like, if they’re already giving you a hard time, then you’re just giving them more ammunition when you don’t stick by the thing that you said you’re doing. What we typically tell other people is not to freak out about that stuff, right?
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: This is not something that has to be super strict all the time. But if I were around people who were ridiculing me for eating paleo, the last thing I’m going to do is cave when I’m around them, only because I’m going to have that sort of, this is what I’m doing approach. If that makes sense. Maybe, on my own, if I didn’t want to eat so strictly all the time I would change things. But if you’re around people who; if they’re already questioning what you’re doing, and you want to be an example, then be the example and don’t waver on it. Because when you waver on it, that’s when you create more doubt in their mind, and then there’s no reason for them to think that they should even be interested.
The other part is, you really have no place in helping them be interested. You just have to do what you’re doing, have your experience. If you’re the one who they’ve always seen as eating healthfully; you have to know that people know that what they’re eating is not healthy. They know it. There’s no doubt; even if you’ve got friends who are eating whole grains, and they’re not eating a lot of garbage food, those people know that what they’re eating is considerably healthier than the chicken fried steak with the lettuce and ranch dressing.
We are not of the mindset that if you’re not eating paleo, you can’t be healthy. You were probably eating pretty healthfully before, so it’s fine to understand that paleo is not the only way to be healthy. I think it’s important to understand that, especially when you’re new, but there are a lot of people for whom this way of eating is healthier for them. And you may be one of them.
I think that that’s just something, when you’re around those people, maintain your resolve, eat as you’re going to eat, and I wouldn’t even really talk about it. And if they want to keep prodding you about it, then part of it is your own; it’s on you, sort of, to thicken your skin and just stand in your resolve, and just stand in what your choice is, you know what I mean?
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: But I just don’t think that there’s; when adults are being immature and taunting people, I just, I don’t think there’s any great way to respond to that. You know what I mean? There’s nothing you can do that’s going to be a productive way to respond other than to say; this is my choice, and this is what I’m eating. I’m not going to talk about what you’re eating and your choices, so let’s not talk about what I’m eating and my choices; new topic. Unless they want to talk about what they’re eating and their choices; which they probably don’t.
But I also understand that not everybody has {laughs} sort of the fortitude that I do standing up to my friends and loved ones; I’ve also not had to do it very much. I pretty much just typically deflect and move on.
Liz Wolfe: And then the same people come back to you two weeks later, and they’re like, can you help me get started?
Diane Sanfilippo: It does happen. Yeah, or you just move in your path. For me it’s different because this is my career. So 4 years later, and however many copies of books that I’ve sold that are helping people who consistently come tell me that I’m helping them. My family can’t really say much anymore, you know what I mean? So it’s a little different. I don’t know; what would you do?
Liz Wolfe: It’s kind of hard to quantify describe how I would react to people, because it’s like, that sassy kind of; you’re silly. I don’t know; some people, and I think I do have the talent of just making other people feel like idiots.
Diane Sanfilippo: {laughs}
Liz Wolfe: Really swiftly and easily.
Diane Sanfilippo: Yeah.
Liz Wolfe: With tone, intonation, and choice of words. That’s kind of how I like to do it. If someone is really being antagonistic.
Diane Sanfilippo: Yeah.
Liz Wolfe: I mean, for the most part, people are pretty harmless. But if somebody is really being a jerk and a half; there are ways to shut people down, and leave them kind of like, what just happened? {laughs}
Diane Sanfilippo: Yeah, but you’re like, you can be like that. But I think if it’s someone you love and care about, you also are a lot softer.
Liz Wolfe: Yeah.
Diane Sanfilippo: So, I can’t tell what Amanda’s tendency is. If she tends to be someone who does want to just stand her ground and let out a lashing, you know.
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: Or if she wants to just; because the thing that Amanda needs to understand, and anybody listening who is having this experience. It’s not about you educating them in that moment.
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: That is not going to change anything, especially when chicken fried steak is on their plate. You cannot use that moment to educate someone about how what you’re eating is healthy and what they’re eating is not. They’re essentially deaf at that point. It does not matter what you say. So, you either have to be a jerk, right, or say something that’s going to be a lashing, and just be sassy about it, or you have to find a way to deflect it and not say anything.
Liz Wolfe: Yeah. And I guess that is what I do if it’s friends and family; there is no moment of education. Because it’s not even; like you said, we’re not of the mindset that you can only be healthy as a paleo person, and there’s no other way to be healthy. Everybody just does what they want to do. I make the choices best for me, which means if I go to somebody’s house and they’ve got fruit, bread, meat and beans, I’m just going to eat some fruit and some meat. You know? It’s like, you just make the choices that you make and not worry so much about it.
Hopefully the people that are antagonizing her are; I mean, I don’t know. Would I hope that they’re close friends, or not close friends? When is it ok to antagonize somebody for their choices? It’s them, it’s not her. You know. It’s their insecurity or whatever.
Diane Sanfilippo: Yeah. And then, it becomes a matter of choosing who you spend your time with, you know?
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: If it’s family, obviously there are probably some times that you almost can’t avoid them; for the holidays or who knows what. If they’re friends, and they’re people who really don’t seem like friends because of the way they treat you and what they say to you, then you don’t have to be friends with them. I have friends who don’t eat this way, who I’ve been friends with since I’m 5 years old, since I’m 12 or 14 years old. Friends who live in the town I grew up in; they know what I do and they don’t poke fun at me or antagonize me. But they also know that I’m a pretty {laughs} I’m a pretty tough nut to crack. I’m confident in my decisions and I don’t really take crap from people.
Liz Wolfe: {laughs}
Diane Sanfilippo: Seriously.
Liz Wolfe: You’re a badass mother who don’t take no crap off of nobody!
Diane Sanfilippo: {laughs} But you know what I mean.
Liz Wolfe: Yeah.
Diane Sanfilippo: They’re just not going to say anything. There’s just no reason to. It’s mostly defensiveness on other people’s part when they do this. So anyway; I think just understanding all of that, and making a decision about how you want to handle it moving forward. A lot of that just has to do with your own internal dialogue about how you feel about it, who you want to associate with in the future.
And I’m going to be totally honest about this; I have family members who have been disrespectful about certain things when it comes to health and wellness and all of that who think they know better because they work in a medical field, even though they have no nutrition education, and are not themselves any healthier than anyone else. I just disassociate with them. It’s not my parents, or whatever, but I just avoid spending time with them, even though we’re somehow related. You know what I mean? I just avoid them.
Liz Wolfe: {laughs}
Diane Sanfilippo: I’m an adult, I get to make those decisions, so there’s that.
Liz Wolfe: Yeah. Tell them to get a hobby.
Diane Sanfilippo: {laughs}
Liz Wolfe: Get a hobby besides worrying about what I eat.
Diane Sanfilippo: Ugh.
Liz Wolfe: Also, start a blog or an Instagram. Because really, I don’t talk about this stuff on my personal Facebook profile.
Diane Sanfilippo: No.
Liz Wolfe: It’s too sensitive for people. You know, I used to. I’d cross post from my blog over to my personal Facebook; I don’t any more. I kind of keep the two things separate.
Diane Sanfilippo: Yeah.
Liz Wolfe: People that know me and want to know what I’m up to will follow the Facebook page, or sign up for my email list and follow on Instagram, you know.
Diane Sanfilippo: {laughs}
Liz Wolfe: You can cultivate a community outside of that. And you know, you might even end up making a ton of new friends, as I think both of us did, just from this world we’re in.
Diane Sanfilippo: For sure.
4. Preconception planning and prenatal vitamin supplementation [29:20]
Liz Wolfe: For sure. Ok, I’m going to have to flip back over to my list of questions. Alright. This is from Nina. “I’m currently in my child bearing years, or whatever that means, right? I’m 27. My husband and I got married last year, and while we do plan on having a child at some point, we’re going to wait a couple more years, at least. Every time I go to the gyno, she tells me I should be starting a prenatal to get my body ready; and I do know from various research I’ve done that ideally, you should prep your body a couple of years before you’re ready to get pregnant. I’m not into vitamins and supplements to make up the bulk of my nutrient intake. I did it years ago and realized food was better, and that most supplements don’t even contain beneficial amounts of the good quality or absorbable vitamins and minerals. So I usually try to eat as many veggies and fat sources and only supplement with magnesium and more recently calcium that I make from egg shells.
Drum roll please; here comes the question part finally. Should I be taking a prenatal? How can I prep my body for pregnancy to make sure I’m consuming the necessary vitamins, minerals, and nutrients? I’m sure everyone, including you gals, knows how difficult it is to make sure you’re eating absolutely everything you need every day. I’ve also looked into dozens of prenatals and multis, and none look like something I’d want to include, being paleo. Also, what about during pregnancy? Anything I should be absolutely incorporating? “
So I think this one’s for me. First up; I do want to kind of caution, because the thing about during pregnancy, and after pregnancy, is that you might find it a little bit difficult to be as vigilant about your food as you were before. Because really, a lot of times it’s like survival mode from very early on; especially in pregnancy. So, while I totally agree with, it’s ideal to get everything from food. I think it is useful and important to have a plan from pregnancy on for nourishing yourself and making sure you do get everything, because very easily you’ll find yourself relying on just one or two things; one or two food items, sometimes for the whole first trimester. And especially once baby comes, you’re going to be like; wow, I have 2 toes to work with. I can peel a banana with my toes, and that’s about it, because your hands are going to be full, your time is going to be full, and that can be really hard.
We’ll talk a little bit about supplementation and real food and all that in the answer to your question, but it’s definitely worth making a plan, and it’s definitely worth as Nina clearly understands preparing for at least 3 months before you want to get pregnant, and even kind of being on a preparatory plan for the years leading up to it. Even if you don’t know for sure that you’re going to have kids or not. I think it’s smart to implement a plan where you’re maybe getting everything you can possibly get from food when you actually have time to plan that out, and actually do it. And then still be thinking about the types of supplementation you can do to really get your body ready and good to go.
So, of course, I had to ask my Baby Making and Beyond partner, Meg the Midwife what her answer to this question would be, and then I will add a little bit from my personal experience and add a couple extra supplements to build on what Meg has to say.
So, this is what Meg said. She said, while the intention of Nina’s gynecologist or suggestion to start taking a prenatal well ahead of time does have good intentions to boost nutrient stores before becoming pregnant, it certainly is no one-size fits all situation. And this is where we’re thinking about, a lot of the people that they gynecologist sees are probably nutrient deficient, and probably not paying attention the way Nina would maybe be willing to pay attention. Most people aren’t willing to do that. So it’s a sound recommendation, and it does come with a reason.
So what Meg said was, 1) there’s very little awareness and education about the micronutrient content of food; i.e. folate, B vitamins, vitamin A, choline, etc. The vast majority of nutrition education is focused around weight loss and macronutrient composition; protein, fats ,and carbs, and this focus tends to draw women away from real food and more towards processed pseudo-junk foods; AKA Quest bars and such. Prenatal vitamins were designed to supplement the diets of the average North American with nutrient deficient diets.
So what’s interesting, though, is that processed pseudo-health food; pseudo-junk food is often fortified with some of the stuff that I think a lot of us really relied on that fortification up until the point where we changed our diet. So when you radically change your diet, and you’re diet and you’re not longer eating “fortified foods”, sometimes, if you’re not really careful, you will be missing out on a thing or two. So if you’re not eating enough greens, or liver. Maybe you’re not getting enough folate, and that used to be in your fortified rice, or your fortified cereal. So it really is worth paying a lot of attention to this.
And what Meg said was prenatal vitamins may not be necessary when you eat a balanced whole food diet that is rich in all the essential fertility friendly nutrients and comes from the richest, nutrient dense soils; AKA organic when possible. But there is an exception; women who have absorption issues, like leaky gut, celiac, or any other GI disease may want to consider a prenatal ahead of time, as in women who are working to eat whole foods get all their nutrients from food included, they may want to consider a prenatal ahead of time.
I also recommend them to women when they do finally become pregnant, as it’s hard to meet all of your nutrient demands when your diet gets railroaded by nausea, fatigue, pregnancy cravings, etc., or in the third trimester when your tummy shrinks due to the size of the growing baby and it’s almost impossible to physically fit in all the nutrients your body needs for the remainder of your pregnancy and to support breastfeeding.
So Meg’s key supplements; if nothing else, she says, something with DHA, probiotic, liver pills; she’s really into those lately; folate, and of course there will be way more in Baby Making and Beyond outlining this. My comments to add to what Meg had to say; my notes were, yeah, it’s true taking years to prepare for pregnancy, you can really do a ton more and accomplish a lot more than if you leave less time. In particular, for the first trimester of pregnancy, you’re really pulling from your nutrient stores. So that’s one of the reasons why taking all that time beforehand is really ideal. Years is enough to heal the gut, and get detoxification systems up to par to work on your hormonal balance to recover from birth control use and all of that.
Months would be what you would spend on just getting nutrient sufficient. So again, ideally years and making sure all your systems are working properly so the nutrition is going where it needs to get. So knowing all of that, my personal approach to pregnancy and conception was to just kind of follow that preconception plan over the course of a year or more, even though at the time we weren’t really planning on having a kiddo. So that way, I knew when the desire hit, which literally, it really did and a month later we were pregnant. I didn’t want to feel like; ok, I’m ready, now time to start a preconception plan and of course once you decide you are ready, literally it’s like eager beaver. Which is a really bad; I had to throw that in there. That’s funny, right Diane?
Diane Sanfilippo: {laughs}
Liz Wolfe: You’re muted but you’re laughing.
Diane Sanfilippo: Yes.
Liz Wolfe: But it’s tough to wait and start that preconception plan when you’re ready-ready, so even if you’re not thinking about having a kid right now; if you feel like maybe it’s in your future, might as well start eating some liver.
All that said, these are a few tidbits that I think would be pretty vital for anyone who is at crunch time, but would also be really beneficial as a long-term strategy for building up tissue resiliency and nutrient stores. So of course it’s about building a baby, but it’s also about building a resilient body that can go from 9 months of pregnancy to a year, two years, or more of breastfeeding, sleep deprivation, and all of that stuff that comes with it. That’s really critical, because pregnancy can be very depleting.
So what I like is a good probiotic; like Meg likes as well. I did a vaginal care probiotic, which you can get I think in the refrigerated section at Natural Grocer’s or Whole Foods. Getting a lot of good bone marrow before and while you’re pregnant; liver before you’re pregnant and while you’re pregnant, however you can get that down. Shellfish, if you tolerate shellfish; oily fish a few times each week like sardines, because they have good selenium content. Let’s see; here are some supplements. Seeking Health has a pretty good prenatal. I think a lot of folks know I used the Pure Synergy prenatal if you’re good with just the standard folate and you’re not dealing with methylation issues that would be something you could find through a test.
Wellness Mama actually did a podcast with Dr. Ben Lynch about testing for MTHFR and methylation problems, and he talked about the testing he recommends to determine whether methylated folate is needed. I would definitely go listen to that, anybody who’s curious, because he actually doesn’t recommend the 23 and me necessarily for everyone, which is a genetic test you can order and send off to be analyzed.
The Emerald Labs prenatal is pretty good with methylated folate. I would say eat a really vitamin C rich diet, and a diet also rich in not just lean meats, but all of the cuts. Or make sure you’re at least supplementing when you eat muscle meats with some kind of broth or something to give you the full suite of amino acids that are supposed to come with animal protein. Let’s see; get your vitamin D levels checked now, and check your red blood cell magnesium. If you are below 7 mg/dL, that I think would qualify as deficiency, and I would use some kind of magnesium supplement that comes along with B6, because B6. Excuse me.
I’m sorry, did you hear that?
Diane Sanfilippo: No.
Liz Wolfe: Weird. That was crazy.
Diane Sanfilippo: B6.
Liz Wolfe: That was crazy. Yeah, so B6; a magnesium supplement with B6. Do Epsom salt baths. Magnesium is the; everybody needs to be sufficient, but it’s this widespread deficiency. We don’t even know the implications of it, so get on magnesium. I think she said that she was. Maybe some concentrated mineral drops that you can add to your water. That’s really the kind of foundational stuff that I would say. Cool?
Diane Sanfilippo: Sounds good to me.
Liz Wolfe: On top of everything else I’ve already said people need to do.
Diane Sanfilippo: I think it’s helpful. I think it’s helpful to hear the recap every time.
5. Kombucha stained teeth [40:18]
Liz Wolfe: Yep. Alright. Next question. This one is from Sarah, “Could you talk about teeth discoloration due to drinking kombucha tea or coffee daily? I’ve noticed recently I have some discoloration on my front teeth.” Ack! “Which I assume is from my daily kombucha, 6-8 ounces. I recently bought a stainless steel straw, and will try to use that to move the liquid to the back of my throat. Is this common? Do you have any recommendations or solutions? I’ve heard of people swishing hydrogen peroxide to whiten teeth; is that safe?” Didn’t this happen to you, Diane?
Diane Sanfilippo: Yeah, this did happen to me. I think it’s a little bit; I think the teeth staining situation can be a little bit genetic. Obviously, when I say genetic, I also mean not just actually in your genes, but looking at the exposure we had when we were really young, when we were in utero. Just every element of our constitution. I think my grandmother had very dark teeth, even though she really didn’t drink tea or coffee or dark beverages at all. She had very dark teeth, and my mom’s teeth tend to be kind of dark, so I think that’s just a tendency that I have; my teeth are either, they either weren’t very well mineralized when I was younger, and I’m kind of playing catch up, or who knows what.
So I did notice; actually it was the summer that Practical Paleo came out, because I remember I was drinking kombucha a pretty good amount, I was {laughs} consuming whatever seemed tasty to me that summer because so much stress. But I remember seeing a picture; I was attending the Crossfit games, and I remember seeing a picture from that summer like, oof! My teeth are looking pretty dark. And I noticed the same thing; basically when I stopped drinking kombucha it lessened a little bit. So I definitely would recommend using the straw, or maybe even laying off the kombucha daily.
The reason why it can really darken your teeth is that it is made from tea; and I think people forget that because typically we’re drinking a fruity version of it, and you forget that underneath that fruit is most likely a black tea. So we know that teas and coffees can easily stain your teeth. I think; and I don’t know if this is true. Liz if you know anything about this let me know. But I think the carbonation could also contribute to that, where it’s almost like; I don’t know, making it somehow a little bit more activated to get that stain onto and into the teeth. I don’t know if it makes the teeth more porous, or somehow just activates that a little bit more so that our teeth are just staining really, really easily with it.
So that’s what I would do. I would maybe just scale it back. Try it with the straw and just not drink it every day; or make it yourself and try making it with a green tea and see if that helps. Make it with green tea and maybe mango, for example. Things that are not as dark in color. Whereas if you get one that’s like a black tea with berries, then you’re getting a much deeper color that could potentially stain your teeth. I mean, it could stain anything, so of course it could stain your teeth, too.
In terms of the swishing with hydrogen peroxide; did you have some notes on that, Liz, because I don’t know how healthy it is or not.
Liz Wolfe: It seems like; I feel like I’ve read that a low concentration is generally is ok, but not for everyday use. And I think it’s even something that dentists use but have to be fairly careful with. That’s pretty much all I know about it.
Diane Sanfilippo: Yeah.
Liz Wolfe: I’ve used activated charcoal, which seems to work. But that also stains everything. {laughs}
Diane Sanfilippo: Yeah. So, when I had the really bad staining, the thing I did at the time, and this was long before I had Invisalign, which I had for about 1 to 2 years, ending about 6 plus months ago, I can’t remember when it kind of ended. But I did mix baking soda, coconut oil, and peroxide. I did not follow any kind of set measurements, so it was like, cooking in my bathroom with these ingredients. I wasn’t doing it for a very long period of time, but maybe a week or two I was using that to brush my teeth. If you use too much peroxide, it actually will sort of hurt your gums. Like painful, not just, oh it’s detrimental to. You’ll actually feel it, which is one of the reasons why, when people do those super intense whitening set ups, they but a protective gel on your gums, because that strong peroxide can actually be damaging. But you’ll feel it; it will be painful.
So anyway, I did do that when I first had the staining from the kombucha, but because I had Invisalign I did some dental grade whitening, because using Invisalign it becomes really difficult to figure out how to get your teeth to not be stained. So I did do some of that over the last couple of years. Anyway, that’s what I have to say about that.
But I would try and get them whitened a little with whatever method you’re going to use; I would try that, and then see what your new approach does. If drinking it less often helps, or if making some from green tea, for example, with some lighter colored fruits will help that at all, versus a black tea with berries, you know?
Liz Wolfe: Yeah.
Diane Sanfilippo: Cool, cool.
6. Adult acne issues [45:50]
Liz Wolfe: Ok. This next one is from Jessica. “I’m battling with an adult acne issue. I’m a 33-year-old Aussie gal living in New York, and have had acne most of my adult life. I’ll describe it as mild to moderate, but remarkably chronic. From age 20 to 30-ish, the acne was 100% eliminated when on birth control pills. My skin was like glass. But when I stopped that about 4 years ago, because I just realized it was so against all my beliefs, my acne returned, not surprising, and I’ve been battling the acne ever since. #Sadface. I’ve put an enormous amount of effort into fixing my problem naturally, but I’m not making much progress. I also have mild but chronic eczema since about age 20, and mild yet chronic seborrheic dermatitis on my scalp; a fungal thing. These don’t worry me much, but are probably related problems, like all things in the body, of course.”
Ok, so this is a short question that could probably be a really, really, really long answer, but I don’t think I have quite enough information to draw a whole lot of conclusions. But I do think there might be a few interesting things going on here. Assuming that Jessica is doing nutrition, digestive help, and topical stuff like I outline in the Purely Primal Skincare Guide. So if people don’t know, I have a skincare guide, it’s called the Purely Primal Skincare Guide. It’s really good. It basically tackles the three different things you need to be looking at when it comes to healing your skin from any of this stuff, nutrition, digestion, and topical care. So while everybody is different, I think a baseline of understanding what nutrition does for the skin, what healthy digestion does from stomach to liver to your intestines; that’s all really important to understand if you’re talking an issue like this.
Now, I’d be really interested to know what kind of birth control Jessica was on, because different types of birth control kind of do different things to the hormones. All of it is a huge flag indicating; yeah, of course, this is a hormonal issue that’s affecting you. And while things are generally interconnected, this is kind of like a cart/horse type of thing. What are we needing to deal with first to push things in the right direction? So yeah, it’d be interesting to know what type of birth control.
A random thought I had when thinking about the dermatitis, the hormonal stuff. Birth control does deplete vitamin B6 pretty readily, and vitamin B6 deficiency can be a precursor to certain skin issues, including seborrheic dermatitis, so I kind of wonder whether those things coincided for her; getting on birth control, depleting B6, and developing some of these skin issues. While it’s likely really intimately tied to digestion; especially with eczema, I think nutritional factors can be a really, really powerful part of all of this. And part of the reason I love liver; particularly raw liver for skin health, is because it contains B6 and arachidonic acid, which are both really, really critical for skin health across the board. And a lot of times in these situations, we’re dealing with inflammation and arachidonic acid, which is an omega-6, is actually a really important omega-6 in mitigating; or I guess not mitigating, but orchestrating the inflammation and anti-inflammatory processes in the body.
So liver can be so, so important for skin health. I’ve heard, from several difficult sources, that liver in the diet can actually be pretty powerful in resolving things like dandruff, so I think that would definitely be worth looking into. I know not everybody is into raw liver, but I have a raw liver smoothie shot on my website, if anybody is interested in looking at that. I know that’s kind of extreme; I don’t expect everybody to do it. But the thing about B6 is that it’s very, very heat sensitive. So while B6 is present in a lot of the stuff we eat as paleo people, it is also very rapidly destroyed. So that’s why raw food, or having some component of raw food, raw veggies, and sometimes a little more on the raw side types of meat in the diet can be a really good thing.
And then from there, we can talk about maybe there’s some estrogen dominance and some low progesterone there would indicate an issue with excess of androgens. Birth control was probably masking that issue, so it may have been something that was going on before, or just kind of came during a particularly hormonally changing time in her life. Those things happen to have coincided.
One thing you can do to help deal with estrogen dominance yourself without needing to work with a practitioner is to really up the fiber in your diet. Fiber can help detoxify the bad estrogen. There are different types of estrogen, but in particular the bad stuff that we want to package up and export. Upping the fiber can be really helpful if your bowels can tolerate it. Some people will need to ramp up kind of slowly with that.
Supporting the thyroid with your food intake. I’ve talked about this before, but the thyroid is such a huge governor of everything including hormonal health. And eating enough food; eating thyroid supportive foods, eating a vitamin C rich diet, getting your fat soluble vitamins, and getting enough calories and enough carbohydrate to support thyroid function is really, really important. A low-carb diet does not work for everyone; god bless the folks that it does work for, because it can be a really straightforward solution to a lot of issues. But getting a good amount of healthy carbohydrates can really help support the thyroid. And that can make a big difference downstream. I think that Dr. Ron’s; DrRons.com might have a desiccated liver pill with thyroid. I could be wrong, but you might want to check that out.
You really want to support digestion, and I think the overview that you need would be in the Purely Primal Skincare Guide, or in the hundreds of episodes of the Balanced Bites podcast that we’ve also talked about digestion. I actually would probably not do milk thistle in this circumstance; that might be something that you’d skip. You can also go in and get a salivary hormone test, just to see where your hormones are. Or you could do something as simple as charting your cycles to see what hormones are dominating when and for how long. There’s a really easy way to do that, just taking your temperature. Taking Charge of your Fertility is a book that can help you out with that. We’re going to actually talk about that more in Baby Making and Beyond.
I guess you could look at maybe taking some diindolylmethane, supporting your liver with that. But that’s about all I’ve got, not having more information.
Diane Sanfilippo: Awesome. We do have archives by topic on BalancedBites.com. So if you click on the podcast navigation item and then click by topic, archive by topic, you can do a little; I don’t know, I know how to do it on a Mac, you just hit command F and then type the word you’re looking for and it will take you on the page to where you’re looking. But they are alphabetical, so you can look under acne and you can also look under women’s health and hormonal issues, and find previous episodes where you have more information on that.
Liz Wolfe: We’re so fancy!
Diane Sanfilippo: Mm-hmm.
Liz Wolfe: Our podcast sponsorship today comes from Vital Choice, an online purveyor of the world’s best wild seafood delivered right to your door; because juggling a busy life doesn’t mean you should have to forgo healthy meals. At vitalchoice.com, you’ll find wild Alaskan salmon, halibut, tuna, sable fish, and cod, as well as prawns, crab, and scallops. You’ll also find grass-fed organic Wagyu beef, free range heritage chicken, fresh frozen organic berries, and dark organic chocolates. Make a vital choice by eating the highest quality food you can. Vital Choice; come home to real food.
7. #Treatyoself: The Date Lady chocolate sauce [53:54]
Liz Wolfe: Alright, do you have a #treatyoself of the week?
Diane Sanfilippo: #Treatyoself. {laughs}
Clip: Three words for you; Treat. Yo. Self.
Diane Sanfilippo: I do have a treat yoself. I’ve been talking about it over on the Instagram. I’ve been talking about it on Periscope. {laughs}
Liz Wolfe: Stop!
Diane Sanfilippo: Nobody is paying me to talk about it, but I’ll tell you what. Not that we only talk about things we’re paid for. I want to just make sure people know that the reason we say that is because I think people get the wrong impression that we just talk about things because someone gave us money to.
Liz Wolfe: No.
Diane Sanfilippo: No; that’s not how this works. People send us emails; we probably get multiple emails every day of random products that people want us to review and promote.
Liz Wolfe: {laughs} I’m just thinking of some of the funny ones! {laughs}
Diane Sanfilippo: We get so many things and most of it it’s just like, ok. Or we tried; and I tell you what, I try things and don’t like them, and I just don’t talk about it. But if I try something and I like it, I would like you to also treat yoself to some, The Date Lady chocolate spread. Look, the rest of her products are great. I think I tried the date vinegar, date balsamic in a dressing, but this chocolate spread. Liz, I hope you get some. Maybe I’ll tell her to send you some {laughs}.
Liz Wolfe: Yeah.
Diane Sanfilippo: It’s really yummy. And it’s really yummy if you can warm it up and drizzle it on some ice cream. I think it kind of hardens, almost like magic shell, because it’s got a little bit of coconut oil in it. And it’s basically; I can’t remember the ingredients. It’s in the kitchen; it’s just out of my reach. Just barely out of my reach in our small new apartment. But it’s like chocolate, or cocoa powder, and dates that sweeten it, and coconut oil, and a bunch of good stuff. Clean ingredients sort of paleo wise; obviously not going to be 21-Day Sugar Detox friendly or what have you. But you guys, a little bit goes a long way. A little bit on a spoon, a little bit of nut butter on top of that, a little sprinkle of sea salt on top of that. Boom! It’s good stuff, so treat yoself to some Date Lady chocolate spread.
Liz Wolfe: Alright, well that’s it for this week. You can find me, Liz, at https://realfoodliz.com/ and you can find Diane at http://dianesanfilippo.com. Join our email lists please for free goodies and updates that you don’t find anywhere else on our website or on the podcast. And while you’re on the internet, please leave us an iTunes review. See you next week.
