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Youāre listening to the Balanced Bites podcast episode 242.
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: {hoarsely} Hey everyone {laughs}.
Diane Sanfilippo: {laughs}
Liz Wolfe: Liz here with Diane.
Diane Sanfilippo: Hey.
Liz Wolfe: Hey, this is really me, I promise.
Diane Sanfilippo: {laughs} It really is.
Liz Wolfe: I rocked out to hard to; I found my Ace of Base cassette from 1991.
Diane Sanfilippo: {laughs}
Liz Wolfe: And put it in my old, old, old car tape deck, and just rocked out a little too hard.
Diane Sanfilippo: I mean, I know. You and the kiddo just jamming down the road.
Liz Wolfe: Yeah. Youāve got to do something, right? Us stay at home moms, we donāt have anything to do, so we might as well do that.
Diane Sanfilippo: We tried to push this one back.
Liz Wolfe: {laughs}
Diane Sanfilippo: But this was kind of our last chance of letting the voice heal.
Liz Wolfe: Yeah.
Diane Sanfilippo: So weāre rolling with it. I think itās going to be fun.
Liz Wolfe: {laughs}
Diane Sanfilippo: Maybe you can sing Smelly Cat at the end.
Liz Wolfe: {laughing} Thatās exactly what I was just going to say, do I sound like Phoebe with her sexy voice?
Diane Sanfilippo: {laughs} Yeah, totally.
Liz Wolfe: Oh, this is going to be a fun one to transcribe.
Diane Sanfilippo: Yeah, totally.
Liz Wolfe: Letās hear from one of our sponsors.
Liz Wolfe: Our podcast sponsorship today comes from Vital Choice, an online purveyor of the worldās best wild seafood delivered right to your door; because juggling a busy life shouldnāt mean you have to forgo healthy meals. At www.vitalchoice.com, youāll find wild Alaskan salmon, halibut, tuna, sable fish, and cod, as well as prawns, crab, and scallops. Youāll 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.
1. News and updates from Diane & Liz [2:39]
Liz Wolfe: Alright, this is just too funny. Hopefully my voice warms up a little bit by the time we get going. I think it will; Iāve been trying not to use it at all.
Diane Sanfilippo: {laughs}
Liz Wolfe: Which has been hard, because weāre not that good with the baby sign language around here. We try, but pretty much all we have is more and all done. I mean, which I guess pretty much encompasses most of my day, so.
Diane Sanfilippo: {laughing}
Liz Wolfe: Thatās alright. But anyway, what are your updates Diane?
Diane Sanfilippo: Updates. So, for those who are going to Austin for PaleoFx, or if youāre fairly local to Austin and youāve been thinking about it, I will be there. So come look for me, come find me, letās take a selfie.
Liz Wolfe: {laughs}
Diane Sanfilippo: {laughs} And weāve got just a few tickets left for the Badass Business Mastermind thatās happening in Austin. And you donāt have to be attending PaleoFx if you want to come to the Mastermind; itās just myself and a bunch of other entrepreneurs that I have collected up. Itās a separate event from something thatās being organized with PaleoFx, so you can check it out. Go to BalancedBites.com/events, weāll link to it in the show notes. But if you think that you might want to come join us, definitely come join us. I think itās going to be super motivating and inspirational and fun, and Iām really excited. Weāre maxing it out with 25 people in terms of tickets; there will be a handful of my team there alongside the attendees, so I think at most weāll have about 30 to 35 people in the room, so very, very small is kind of my point. So thatās all Iām going to say about that.
And if you are at PaleoFx, I will see you there. Iāll be milling around. I donāt have any talks this year, I did not submit anything because I have a ton going on, so Iām working on a bunch of stuff over here, some of which is sort of top secret, and Iāll reveal more about that when the time comes. But whatās not top secret is Balanced Bites Master Class, totally moving along. Weāre looking at June for a beta launch, which Iāve teased out to you guys a bunch, and Iām not sure exactly how many people weāll be able to allow into the beta launch, but stay tuned for information on that. It may open up to my 21-Day Sugar Detox coaches first for availability for the beta launch, so if youāre in my coaches program, keep your eyes and ears open for that. And then I think weāll probably be able to let a few other folks in thereafter for the beta.
And then itās going to roll out, I believe in the fall, is our actual roll out date. Which Iām super pumped about. Iām kind of ready to give people a more comprehensive way to learn all of this stuff, and weāve been doing this podcast for more than 4 years; maybe, are we, I donāt know how many weeks it will have to be until weāre; weāre coming up on 5 years probably.
Liz Wolfe: Wow.
Diane Sanfilippo: Yeah, so itās a lot of the stuff that we talk about here on the show. But you know how we just; itās always in bits and pieces, and so this is going to be much more comprehensive, much more applicable to peopleās lives. And weāll talk more about it as it gets a little bit closer. But Iām really excited about that. So, I think those are kind of the big updates.
Also, very important update. I played Boggle for the first time.
Liz Wolfe: {snort} {laughs}
Diane Sanfilippo: {laughs} Since I was probably a kid. I mean, Iāve played it in my life, butā¦
Liz Wolfe: Which one is that? Thatās not the one where you pass thing around, like hot potato, right?
Diane Sanfilippo: Thatās, no, or thereās one calledā¦
Liz Wolfe: Thatās hot potato.
Diane Sanfilippo: Yeah. Boggle, itās the grid with a bunch of basically lettered dice.
Liz Wolfe: Oooh, yeah.
Diane Sanfilippo: And you shake it up, and then they fall, and then you have to find words through the letters that all connect straight and diagonal, whatever, all different ways.
Liz Wolfe: Cool.
Diane Sanfilippo: I like it, because Scrabble is kind of like its own whole other game with a lot of strategery. {laughs}
Liz Wolfe: {laughing}
Diane Sanfilippo: With a lot of strategy involved, and I feel like you have to really know how to play Scrabble plus having a really extensive vocabulary, which as you know Iām not a voracious reader by any stretch, and my vocabulary is just fine, but itās just not my thing.
Liz Wolfe: You have the words. You have the best words, as Donald Trump would say.
Diane Sanfilippo: {laughs} But, I donāt know what Donald Trump says, I havenāt watched or listened to anything he says, so.
Liz Wolfe: Itās incoherent, donāt worry.
Diane Sanfilippo: {laughs} So, but the fun thing about Boggle is that it kind of combines being a visual person with knowing words and just putting them together. They tend to be some more basic words, but I like it because it just kind of keeps your brain sharp, looking for how to connect things. We played; we went down to Las Vegas, itās just a very weird story, but we had a global entry appointment, which is like the TSA precheck thing for if youāre going to travel abroad, and we couldnāt get an appointment here because they would have been too far in advance for when we needed it. I guess people in San Francisco like to travel a whole bunch.
Liz Wolfe: Yet, people who go to Vegas live there, they just stay there.
Diane Sanfilippo: I know {laughs}. Itās like, I have no idea. So we were able to get an appointment there; and we figured, well itās a quick flight, we have friends there, so we ended up staying with friends, and I was the Boggle champion of the night last night! After avoiding playing for the first handful of games, because I was like; I donāt know about that game. Am I going to be able to play that? Whatās going to happen? And I was like, alright, Iāll give it a try. And then we decided to have; I think it was a 3-game championship round, and when I won that I pissed everybody off {laughing}.
Liz Wolfe: {laughs}
Diane Sanfilippo: I was really proud of myself considering my, I donāt know, what I feel to be somewhat limited word smithing abilities.
Liz Wolfe: Boggle-smithing skills.
Diane Sanfilippo: Yeah. So, you know, my skills are transferable to Boggle, and thatās all that really matters.
Liz Wolfe: Put that on your resume.
Diane Sanfilippo: Itās going on there.
Liz Wolfe: Can I tell you a secret about Scrabble? Can I talk more and tell you a secret about Scrabble?
Diane Sanfilippo: Tell me.
Liz Wolfe: Smaller words are better.
Diane Sanfilippo: Yeah.
Liz Wolfe: But you want to make multiple words.
Diane Sanfilippo: Yeah.
Liz Wolfe: With the little words.
Diane Sanfilippo: Yeah.
Liz Wolfe: Sometimes you can really, really rank with that.
Diane Sanfilippo: Yeah, because you keep your letters, and you can keep playing, right?
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: And you can get triple word score out the wazoo.
Liz Wolfe: Yeah, yeah.
Diane Sanfilippo: Scottās a really good Scrabble player. He plays Words with Friends all the time, and the way they play that game, I wouldnāt even start to try. I used to, but no. Anyway. {laughs} Whatās going on with you, besides being sick? You donāt have to say too much if your voice is not there.
Liz Wolfe: I know; I donāt want to bug people too much with this episode, so Iāll try not to talk too much. But thereās not a whole lot going on. People have been really supportive around all Iāve been talking about, motherhood lately and being out of our house for a long time, so I just want to tell everybody that I really, really appreciate it. Itās not; I know sometimes thereās that kind of wall between what weāre doing; I donāt know. People think; āOh, thereās no reason to reach out, because Liz probably gets plenty of emails,ā or, you know, āLiz doesnāt need my support.ā But I do! And I really appreciate it. So I want everybody to know I appreciate all the kind words and the support, because weāre all in this together. And thatās it.
Diane Sanfilippo: Ok. Thatās nice.
Liz Wolfe: I hope everyone understood that.
Diane Sanfilippo: Yeah, I mean, actually a couple of the girls on our team were like; I hope Liz is ok! {laughs}
Liz Wolfe: Aww!
Diane Sanfilippo: I think that last episode, maybe, everyone was getting a little concerned.
Liz Wolfe: {laughs} Yeah. Iām kind of surprised I havenāt gotten sick before this. But Iām looking at this as the culmination of everything; we should be back in our house in hopefully 2 weeks.
Diane Sanfilippo: Oooh.
Liz Wolfe: You know, things are going to get; I did find my first tick of the season though.
Diane Sanfilippo: Oh, great.
Liz Wolfe: Yeah, so that was awesome.
Diane Sanfilippo: When you texted me the stove option you were looking at {laughs}.
Liz Wolfe: Yeah.
Diane Sanfilippo: I was like, I guess this will be soon if theyāre getting a stove.
Liz Wolfe: Well, yeah.
Diane Sanfilippo: A missed text, I should say.
Liz Wolfe: You got the good view of the house; the rest of it is still covered in construction dust and everything is packed up. Itās kind of funny; our military community will understand this. The military comes when you move and they pack you up, and they pack everything. They will pack a half-eaten bucket of chicken
Diane Sanfilippo: {laughing}
Liz Wolfe: From your refrigerator, pack it in bubbles and peanuts and put it in with your clothes. Itās crazy. So for some reason, I guess we left in a hurry or something. We packed everything up, and Iām opening up these boxes now, and unpacking stuff and Iām like; why do we have this Mason jar thatās cracked at the bottom with no lid? Why do we have this? So weāre actually kind of getting rid of a lot of stuff, which feels pretty good.
Diane Sanfilippo: Thatās nice.
Liz Wolfe: Yeah.
Diane Sanfilippo: I know people donāt like to move, and obviously this wasnāt really moving. Youāre kind of out of your own house, going back into your own house.
Liz Wolfe: Yeah.
Diane Sanfilippo: But I find moving to be extremely cathartic for all the purging that happens and you know.
Liz Wolfe: Yeah.
Diane Sanfilippo: Sometimes stuff still moves, and you get to the point where itās the last couple of boxes and you throw in that broken mason jar, and youāre like; whatever, just take it, I canāt make a decision right now {laughs}.
Liz Wolfe: {laughs}.
Diane Sanfilippo: And itās probably why it was there.
Liz Wolfe: Yeah.
Diane Sanfilippo: Maybe it wasnāt broken when you packed it.
Liz Wolfe: Thatās true. Thatās very possible.
Diane Sanfilippo: Maybe. But yeah.
Liz Wolfe: I got some new Tupperware; itās going to be good.
Diane Sanfilippo: {laughs}
2. Shout out: Juli Bauer of PaleOMG [12:03]
Liz Wolfe: Alright, so do we have a shout out today?
Diane Sanfilippo: I think, yeah, letās do a shout out. So Iām going to do a shout out to our friend, Juli Bauer from PaleOMG, and the reason for my shout out, which I think probably a lot of our listeners follow her all over the place. If you donāt, definitely go follow her at PaleOMG. Just one word. She did a post recently on Instagram and on her blog where she was kind of being a little bit funny about it, but her post was the real deal, where she made a note in the caption, something about, āthe real secret to my absā or something like that. And sheās funny; she definitely is not the type to write a headline thatās super click bait, sensational, whatever. But I think she really wanted to make sure people read the post and didnāt just take something at; hereās a quick headline and face value, and youāre not actually putting attention to what the content is.
Liz Wolfe: You mean people donāt pay attention to content?
Diane Sanfilippo: {laughs}
Liz Wolfe: What?
Diane Sanfilippo: Yes. {laughs} Please read captions and content. So I really appreciated it because I was like, ok I want to hear what she says. I want to see, because a part of me also just likes to see how other people I support in the community, how they handle the responsibility that we all have to share information in a certain way. And I knew that what she was going to say would be done in a responsible way, if that makes sense. I wasnāt thinking; oh, sheās going to say something crazy. I was like, this is going to be good; Iām going to see what it is.
And she really talked about consistency. Because sheās gone through a lot of different changes physically with her body, with her appearance, with working out as a crossfitter, and as a competitive Crossfit athlete, and then not as a competitive Crossfit athlete. And you know, people get really hung up on the way our bodies look and forget that a lot of times the body might look a certain way, either due to stress or due to the way weāre taking care of it in a not so great way, or the way we are using it in a way that just supports goals that we have that may not be goals that other people have for themselves. So, you know, a few years ago I think she said she was 20 or 30 pounds heavier than she is now, but she was competing in Crossfit. And to be able to lift the kind of weight that you need to lift to compete, you have to be bigger. You have to have a lot more muscle on you; you need to have a little bit more body fat on you. And you know, that was supporting her goals at the time, and she was just talking about how itās taken multiple years to get where she is now.
And you know, Iām not the kind of person to be like, āoh, I want to look like that person, or that person.ā Because Iām old enough to know that my body is my body. It doesnāt look like other peopleās, even if itās bigger, smaller, whatever it is. But, the message of consistency was one that really hit me. And it was; I donāt know, I found it very sweet and endearing and positive to get that reminder from someone who is; she is quite young. I donāt think Juli is even 30 years old, and I just had my birthday, Iām 38 now. And it was a really nice reminder to just see that consistency is what we have to be committed to, whatever it is that weāre doing, whether itās starting a business and blogging once a week; whether itās podcasting once a week; whether itās eating well all the time or 80-90% of the time. Whether itās training and working out and being really consistent with that.
Since I joined a new gym a couple of weeks ago, Iāve literally gone every single day. And Iām not saying every day is a hard workout; there are days that I just show up and do something to move. Maybe Iām foam rolling more. Whatever Iām doing, Iām very smart about the way that I move my body. I do not push myself when I canāt push myself. I just loved that reminder, because itās even important for everyone to know that something like a 21-Day Sugar Detox or a 30-day paleo challenge; for some people, itās not enough time to see the change that you want to see. Itās a great way to start things off, but I think even having those numbers out there, a lot of people get very hung up on quick fixes and short turn arounds. And the truth is, seeing the kind of change that most of us want to see takes a heck of a lot longer. It can take multiple months; it can take multiple years.
But I think, you know, weāve answered questions about body composition changes, about health challenges; all of this stuff for almost 5 years now. And so often we try and tell people; itās going to take longer than you think, or than you want. And itās so hard to tell people that and have people realize that unfortunately, today, it seems overwhelming that itās going to take that long, but you just chip away at it little by little, day by day. You have to just be consistent with whatever it is that you are after, and the results will come in time. Whether itās healing, whether itās body composition changes, whatever it is. Whether itās like stuff weāve been talking about with stress management and saying no to things and just getting a better handle on your responsibilities and commitments in your life; any of that stuff. Itās not going to change overnight; itās not going to change in 3 weeks or 4 weeks or even 6 weeks.
So I just really liked that message, and I wanted to give Juli the shout out for that. And thatās pretty much it.
Liz Wolfe: I like it.
Liz Wolfe: The Balanced Bites podcast is sponsored in part by the Nutritional Therapy Association. The NTA trains and certifies nutritional therapy practitioners and consultants, including me, Iām an NTP, emphasizing bio-individuality and the range of dietary strategies that support wellness. The NTA emphasizes local, whole, properly prepared nutrient dense foods as the key to restoring balance and enhancing the bodyās ability to heal. Nutritional therapy practitioners and consultants learn a wide range of tools and techniques to assess and correct nutritional imbalances. To learn lots more about the nutritional therapy program, go to NutritionalTherapy.com. There are workshop venues in the US, Canada, and Australia. Fall registration will open June 2016. I know the price is increasing next year, so do not wait. If you see the NTA as part of your future, get started now. You wonāt regret it.
3. Tips on shaving; razor burn and itchy regrowth [18:32]
Liz Wolfe: Alright, so today weāre going to answer some listener questions. Weāve been doing theme shows quite a bit lately, which Iāve loved, but this will be a fun little break from that. Do you want to read?
Diane Sanfilippo: Yeah.
Liz Wolfe: Ok. {laughs}
Diane Sanfilippo: Iāll read some questions to give your voice a break.
Liz Wolfe: Everyoneās; āPhew, ok, I donāt have to turn it off.ā
Diane Sanfilippo: {laughs} Weāll see. Maybe if youāre voice is too low, weāll make sure that our esteemed podcast producer, editor, gets that.
Liz Wolfe: Yeah.
Diane Sanfilippo: Nailed down. {laughs} So, alright. This question is about shaving. āItās getting warm out, so I actually have to start to shave my legs more regularly. My skin seems to hate when I shave frequently, however, and I break out in what looks like a rash or severe razor burn. It also itches like crazy when the hair starts to grow back to the point where it wakes me up at night. Iām a hairy girl,ā {laughs}. I just think itās so funny how she worded this.
āIām a hairy girl, and Iāve always had sensitive skin. Iāve even had eczema on my legs as a child, though that seems to have gone away with what I attribute to diet change. Hereās what Iāve tried so far; various kinds of razors, mostly 5-blade models and shaving creams, frequent exfoliation to help new growth break through the skin, waxing, and moisturizer. Iām not sure if this question is a good one for you ladies or not, but I wondered if you had thoughts, any ideas, or new tricks to try out. Yāall are the best; thanks.ā
I donāt have a name on those. Iām going to have; our girl Niki put these together, and Iām going to have to throw her a note so we can have a name. But Iām sure whoever it was that asked this question, Iām sure she knows {laughs} who she is.
Liz Wolfe: {laughs}
Diane Sanfilippo: As Iām reading it; when I donāt read an intro that says, āso-and-so asks,ā it feels like Iām saying it, if that makes sense.
Liz Wolfe: You get a little flustered.
Diane Sanfilippo: Hmmm?
Liz Wolfe: Nothing.
Diane Sanfilippo: It just, yeah, it sounded; I was like, this is the question from a person who is listening.
Liz Wolfe: This is from a human person.
Diane Sanfilippo: Uh-huh.
Liz Wolfe: Who listens to the podcast.
Diane Sanfilippo: Ok.
Liz Wolfe: I want to point out first that you donāt have to do anything. Iām pretty sure I went about the last 2 years without shaving much of anything, ever.
Diane Sanfilippo: {laughs}
Liz Wolfe: This reminds me of that line from My Big Fat Greek Wedding, where she says, āAnd I was a swarthy 6-year-old with sideburns.ā Do you remember that?
Diane Sanfilippo: {laughs}
Liz Wolfe: So cute.
Diane Sanfilippo: Oh, Greek women are amazing.
Liz Wolfe: Oh my. Ok; did you see Greek Wedding 2? Is it out yet?
Diane Sanfilippo: No.
Liz Wolfe: I havenāt seen it. Alright; John Lithgow; not John Lithgow. Whatās his name? John Corbett; how the mighty fall. Ok, so, my thoughts for this are; first of all make sure your razor is nice and sharp. Because even after a use or two, for a lot of people it can get a little bit irritating. The other thing I would say is condition your skin with something first; warm it up first. So maybe some warm coconut oil, just a really thin layer. You know how menās shaving bars, which are coming back now, theyāll warm up the face and the skin, and theyāll put some warm, whatever shaving cream on.
Thatās what I would do; first just use a warm towel to warm up your skin, and then put some kind of warm conditioning treatment on it. Wipe that off, just to really condition your skin before you shave. And then, thereās really kind of a lack of options around safe shaving creams, I think, right now. But it might be worth trying either the Primal Life Organics shaving cream, which is really good; Beauty Counter does have a shaving cream as well. I havenāt tried it yet, but I am, when I finally break out the razor, I am going to do a little comparison of one side to the other side, doing what I normally do, because I always have had pretty sensitive skin; and using the Beauty Counter shaving cream. You might look into that, as well. My husband has used it, and he says itās really great.
You can also do a mix of coconut milk and castile soap, if you want to do something a little bit more natural, or just some kind of fatty, oily substance with castile soap. It can be shea butter, it can be pretty much anything, and try that. And then afterwards, use some kind of soothing balm or treatment of some kind; and you can even do, before you put on any kind of balm or lotion, you could do some kind of soothing hydrosol. So, Aromatics International, Iām not sure of the website, but they have really affordable, really good hydrosols. And calendula would probably be really good. There are probably a couple of other soothing ones, but you could just spritz that on your legs after you shave to try and calm any inflammation. And just try that.
I mean, to a certain point, if the hair is thick and your skin is sensitive, itās going to be a heck of a lot of work to really keep things calm and feeling good, but you just kind of have to play with those things. Sometimes itās what you do before that matters more than what you do during or after. Makes sense?
Diane Sanfilippo: Makes sense to me.
Liz Wolfe: Ok. I hope you could understand what I was saying. {laughs}
Diane Sanfilippo: Yeah, I could. And I donāt have any further tips, so that sounds good to me.
Liz Wolfe: Cool.
4. Paleo low-fat, low-carb [24:06]
Diane Sanfilippo: So this next question is asking about low-fat and low-carb. So this listener asks;
Liz Wolfe: What else is there?
Diane Sanfilippo: {laughs} I know. No one ever asks about going on a low-protein diet. She says, āIām trying to combine low-fat with low-carb within paleo structure. I have your book; do you have any tips on combining the two?ā
So you might think; Iām just going to go into this one, assuming Liz that youāre kind of not going to have much to say about this other than, āWhy?ā
Liz Wolfe: Why?! {laughs}
Diane Sanfilippo: Why!!! {Laughs} But itās fine, I can definitely address this. So, yeah, you might think that I would just say, donāt do this, this is crazy. But I think thereās a sort of moderation or balance point of doing it; following, I like to say lower fat, or lower carb. Because itās always in relation to something else, right? Thereās not one measure of; this is considered low-fat or low-carb. I mean, of course if youāre looking at food labels and there are FDA or USDA restrictions around what can be called low-carb or low-fat, then thatās different. But when weāre talking about the context of your overall diet and your overall intake, I think that unless youāre talking about ketogenic diet where there is a certain gram number that you do need to keep below to support your body and getting into ketosis, thatās different.
So, that being said, I do think thereās a way to do this. I donāt know that itās a health thing to do for forever, or I also donāt think that itās sustainable 100% of the time for the rest of your life in terms of not only enjoyment but socializing and a variety of foods and nutrients that come with them. So with that caveat, I think itās really important to count to make sure youāre getting enough food.
So if youāre trying to just reduce the amount of fat youāre taking it, itās fairly easy to do that by switching the types and cuts of meat that youāre eating and not adding tons of extra fat to your meals. And of course, it hurts my heart to be like, āEat chicken breast.ā But obviously, chicken breast is a very lean source of protein. You can eat chicken thighs. Thereās not a ton of fat in a chicken thigh. Of course, adding the skin to it will add a little bit more, and cooking it in tons of fat is where youāre going to add a lot more fat there, as well. You would opt for fish, maybe some white fish or different types of fish. Iāve been eating salmon, and just avoiding the fattier cuts of meat.
I mean, I donāt think we need to go so crazy as to only eat tilapia and chicken breast; I just think thatās unsustainable and unwise from a bodily health perspective as well as a, what are we buying at the grocery store and what are we supporting perspective. Like, I just canāt get behind only eating; or you know, turkey breast. Just the really lean cuts of meat all the time. You can still be eating whole eggs. I think itās a good idea to take this stuff into account when youāre balancing the rest of your plate. So eat whole eggs instead of adding some olive oil to the plate, because as much as I love olive oil, I think the nutrition you're getting from an egg yolk with the fat that youāre getting; itās just a lot more vitamin and mineral dense than what you might get with a spoonful for sure of coconut oil.
So think about nutrient density; focus on that. I have a note here that I want to make sure that if you are trying to limit these things, whatās going to end up happening is you have to eat a lot more protein. That gets really, really expensive, and the quality of the protein that youāre eating may or may not be that great. So just keep that in mind. But letās just say you were trying to keep your fat a little bit lower, around 50 grams a day, which is not that much. And letās just say you were trying to keep your carbs a little bit lower, as well; around, letās just say 75 grams. I was going to say lower than that, but I just donāt think; I think itās too low.
So if you were to do 50 grams of fat in a day and 75 grams of carbs, thatās only going to give you about 750 calories; which is really only, Iām guessing, at least about half of your calories for the day. That means youāre going to have to get 150 or so grams of protein in for a day, which is a ton of protein. And I think itās really important to make sure youāre just not undercutting both of those categories; both fat and carb. Itās important to make sure youāre not undercutting those too much and then relying too much on protein.
I do think you can do this in a way where you get some good healthy fats into your diet; you get some starchy foods and more plants, more veggies. I think that if you give yourself a limit in terms of carbs that you want to eat, I would make sure that the balance of that is, youāre getting some good starchy stuff. And then honestly I would add more nonstarchy vegetables; things like broccoli and any kind of leafy greens, and Brussels sprouts and all of that. I would get to a point where Iām not actually even counting those, if that makes sense. Where I just donāt think you need to limit those to a crazy degree when youāre limiting fat and youāre eating a good amount of protein.
I just do want to say that I donāt think itās a sustainable way to eat and live in the long term for forever. I think it can be very effective; thatās essentially what I was doing when I was following my macros plan. It was essentially lower fat, and lower carb altogether, although it wasnāt low-carb. It definitely wasnāt. I was definitely eating 100 grams of carbs per day, so I think; I just donāt know what the numbers are that this person is asking about, Iām assuming itās a female, when she says, low-carb. How low?
If youāre thinking you want to eat 30-50 grams of fat a day, which would be pretty low fat, and you want to do low-carb, which most people think of 30-50 grams or 30-75 grams, Iām just not sure I think thatās a good way to go in the longer term. Iām just not. I think, Liz, you and I {laughs} I think you and I did something like that for about a week or two a long time ago; and Iām pretty sure we dubbed it āthe stupid diet.ā
Liz Wolfe: {laughs}
Diane Sanfilippo: Do you remember that? We just did it to test it. And Iām pretty sure it was both low-fat and low-carb, and it was probably high protein. Do you remember that?
Liz Wolfe: Yeah. Yes. {laughs} Buried under layers and layers of shame.
Diane Sanfilippo: I mean, it was forever ago. We were like, letās just see what itās like.
Liz Wolfe: Yeah.
Diane Sanfilippo: I mean; look, in the name of supporting other people and trying things out and seeing what happens. But we dubbed it the stupid diet; we thought it was really stupid. Because we just know too much about what we need in terms of nutrition. And if youāre trying to get only a certain amount of fat in; this is like the last thing Iām going to say on it. If youāre limiting the fat to a certain point, and the fat that youāre getting is not nutrient dense fat; then youāre also really skimping yourself on this stuff.
So letās just say you eat chicken breast and broccoli and coconut oil, which is our kind of joke what we talk about paleo plate being a joke of; itās pretty void of vast nutrition if you look at chicken breast and coconut oil. Broccoli is decent in terms of a veg, but coconut oil is not the most nutrient dense fat. I would much rather somebody take in a really small portion of pate and get the liver and have that as their fat source; or even something like bone marrow.
This is the kind of stuff where, if youāre trying to play with the macronutrients and limit some things, I really want people to be looking at; well, what are the micronutrients Iām getting here, too? Because at least if Iām being smart about this, I might be limiting some of these things, but let me get the most vitamins and minerals for the calories that Iām taking in. And thatās where we really talk about nutrient density. You can eat lower calorie and high nutrient density if you pay close attention to what youāre doing. But a lot of times, what happens when you cut back on all of this stuff too much, is that youāre limiting the nutrition coming in over all, and itās not sustainable for the long term. And thereās that. This was like a ranty, rambly answer, interrupted by loud noises in my hallway. So I apologize for that.
Liz Wolfe: Loud noises! But letās talk about coconut oil real quick. Because if youāre going to do this, I think itās important to know that some people who are particular sensitive to these types of dietary fluctuations could deal with some thyroid slow down, which is totally counterproductive.
Diane Sanfilippo: Mm-hmm.
Liz Wolfe: So it might be good to really understand that coconut oil kind of doesnāt count in fat in the same way other sources of fat might with the MCTs, so it might be really worth it to add a tablespoon of coconut oil and just kind of count that; pretend it didnāt happen. Because coconut oil; or MCTs, anyway, are very pro-thyroid.
Diane Sanfilippo: I think thatās a good point. I think if someone is doing; hereās the thing though, too. If this person is trying to do low-fat and low-carb, so if theyāre low-carb that means theyāre trying to become ketogenic, right?
Liz Wolfe: Mm-hmm.
Diane Sanfilippo: But if theyāre eating high protein because you canāt take everything away.
Liz Wolfe: Yeah.
Diane Sanfilippo: You canāt eat low-carb, and low-fat, and not eat high protein. And not just in terms of sheer volume; the ratio of protein youāll be eating will be pretty high. Youāll be starving otherwise. {laughs} So, youāre going to eat a lot more protein. Thatās going to keep you from being in ketosis, anyway. Eating that much protein. So youāre not going to be there. I mean, I think if you want to do something; I donāt know.
Maybe the answer here that I really need to give is, you kind of canāt do both of those. I think what I was trying to get at was, you could do lower carb, where itās maybe 75-100 grams, and lower fat, where maybe instead of 100 or 150 grams a day youāre eating 75 grams. For most people who eat a general paleo diet and donāt count anything, theyāre eating more than that of both of those macros. So the balance is a little bit tricky there.
But yeah; coconut oil, it could be helpful, but them Iām sure youād argue, too, that the low-carb thing is probably not super supportive of thyroid health, anyway, for most people.
Liz Wolfe: Totes.
Diane Sanfilippo: Totes. {laughs}
Liz Wolfe: {laughs} Beware all who enter; beware, wait what is it? Pay heed all who enter, beware of rabid starvation.
Diane Sanfilippo: Rabid starvation.
Liz Wolfe: Yeah.
Diane Sanfilippo: Yeah, I mean if youāre eating super high protein, right?
Liz Wolfe: Yeah.
Diane Sanfilippo: So thereās a lot to look out for there, and I think we might need to hear some follow-up on that. And thanks to everyone; a little note. I should have given this shout out earlier, {laughs} but a little shout out note to everyone who came and commented on the blog post for my weekly; my whatās up weekly. But come comment over on the blog post about this episode, because thatās going to be the best place for us to follow up, hear what else is going on with this question. Because it was a really brief question, so I had to assume a lot of things in there. But I know this is a topic that people want to hear more about. Yeah; the short answer is itās not a short answer {laughs} unfortunately.
Liz Wolfe: Yeah.
Diane Sanfilippo: Alright, moving on. Yes?
Liz Wolfe: Yes.
5. Underarm odor [35:46]
Diane Sanfilippo: Alright, this one is about underarm odor. āThanks for a terrific podcast. I love the combination of interest and the fun that you bring. I look forward to listening to the show. What causes underarm odor? I know the actual odor comes from bacteria; what other health issues contribute? What excretes through the armpits that feeds the bacteria?ā
Liz Wolfe: Oh, golly gee. I mean, does it matter? I mean, stink is stink right? I guess weāre trying to get to the root of the problem.
Diane Sanfilippo: {laughing}
Liz Wolfe: Yeah, I mean, {laughs} oh man. I think lymphatic drainage issues probably contribute to this the same way they contribute to a ton of other things; which, as a side note, try not to wear underwire bras if possible. I think that could very well be impactful with this type of thing. But I also think, to a degree, what weāre giving the bacteria to eat is probably also impacting what the smell actually is. And I know I notice when my diet kind of suffers, particularly when I eat more polyunsaturated fats than I probably should with things like; Iāll have too many nuts, too many treats, maybe some corn chips cooked in safflower oil, that type of thing. I notice that I kind of start to stank a little bit more. So I think thereās definitely a dietary component. Thereās probably a detoxification component; and letās get over our issues with the word ādetoxificationā, because it is a thing. It just is an overused word applied to things that arenāt actually detoxification.
So, quite a few things that could be going on. But I think a lot of people are looking for a more natural approach. They donāt want to use the aluminum; I donāt know, itās not aluminum, maybe itās an aluminum derivative. Iām not sure exactly what it is in conventional deodorant/ antiperspirant, which basically stops you from perspiring, which stops the smell from being generated in the first place. So if youāre looking for a more natural option, you can start from the inside and you can do some stuff on the outside.
Liquid chlorophyll seems to work for a lot of people. I think sometimes itās mistakenly attributed to its ability to help you ādetoxā which is notā¦
Diane Sanfilippo: As a topical?
Liz Wolfe: No, no, no, no.
Diane Sanfilippo: Or taking it orally?
Liz Wolfe: Internal.
Diane Sanfilippo: Ok.
Liz Wolfe: Yeah, donāt⦠I mean you could try spraying it, but most of itās like super green, so I donāt know if it would stain your skin. But hey, if anybody wants to try it let us know how it goes. So, taking it as a supplement; my suspicion is it has something to do with magnesium, which is really, really abundant. So you might try that; itās something that works well. I personally donāt do so well with the sweetened stuff; I donāt know, you can try it. Itās not the best tasting.
I do think possibly magnesium has something to do with it, and maybe thatās why some of these magnesium containing topicals help. Fat Face has a deodorant that contains magnesium oil, which I really like. You might try that. You can also try priming your armpits with an ozonated oil, which is something Iāve been doing lately, using ozonated olive oil. You can just kind of type that into Amazon and see what pops up. Ozone has its own smell, so youāll probably want to get one that has lemongrass or lavender in it. Put that on, and then follow up with whatever natural deodorant option you like.
I just havenāt had that much success with natural deodorants with the exception of Primal Life Organics, Primally Pure, and Fat Face. Those are the three that I really like. And I think thatās pretty much it. I mean, I think you just overall need to be well hydrated, and that doesnāt necessarily mean just drinking a ton of water. Iām actually not a huge fan of that. I have a YouTube video thatās going to come out, eventually.
Diane Sanfilippo: {laughs}
Liz Wolfe: On myths about hydration. I think itās really important that we keep electrolytes in mind; magnesium being a mineral that functions in that capacity. So nut just chugging a ton of water, but chugging; not chugging at all.
Diane Sanfilippo: {laughing}
Liz Wolfe: Making sure you get enough water maybe with lemon, with some magnesium added, with some sea salt added, that type of thing to make sure that youāre giving yourself the appropriate amount of electrolytes for the amount of water that youāre drinking. I think thatās super important. And if youāre peeing all day long, youāre over hydrated. Thatās not appropriate. And the advice to not; to want your pee to be really dilute is not accurate either. You donāt want to be peeing clear all day. So those are my ideas right now, but really just keeping that diet healthy, getting some good magnesium, and making sure youāre not under-hydrated.
Diane Sanfilippo: Thatās interesting, I want to hear more about {laughs} I basically want to hear more about pee from you.
Liz Wolfe: Yeah?
Diane Sanfilippo: So that will be fun.
Liz Wolfe: Maybe when my voice is a little better.
Diane Sanfilippo: Mm-hmm.
Liz Wolfe: It can be more pleasing to hear me talking about urine.
Diane Sanfilippo: Yeah, I think that would be cool.
Liz Wolfe: Cool.
6. Gluten-free grains on paleo [41:11]
Diane Sanfilippo: Ok. I have food questions today, and you have some skin questions.
Liz Wolfe: Yeah.
Diane Sanfilippo: Which sounds pretty spot on. Alright, weāve got a couple more here. So this one about adding gluten-free to a paleo diet. This listener says; āI totally get,ā This one, I think, is directed at me because of what Iām posting on Instagram. She says, āI totally get that youāre following a paleo ātemplateā and not being a Nazi follower of the paleo guidelines. Iām interested in the recent addition of steel-cut oats in your diet. Iāve missed oats so much since starting paleo AIP to help with an autoimmune vascular inflammatory disorder that I have. I was wondering if you could talk about the benefits of adding gluten free oats/grains like quinoa and rice, specifically to your diet, and if you see this being a permanent thing. I appreciate your guidance on this one.ā
So again, this question I think was specifically directed at me, but if youāve got anything to say you can let me know on this one, too, Liz. But, first and foremost I just need to remind you that I do not have an autoimmune disorder, I never have, so Iām not even in remission from an autoimmune disorder, and I think itās important to know that because we all are speaking from a different context. So when I tell you what Iām doing and I tell you what works for me, you have to know that I have a very different bodily landscape than you might have if you do have an autoimmune disease. So when I say I try these things; I donāt have intense ramifications that may or may not crop up as a result, so you just have to keep that in mind.
So, the recent addition for me was just a way to get more carbs into my diet and do it in a way that I found enjoyable. I tried quinoa again; I did not like it at all. I bought a whole bag, I made a batch, and I was like; yep, I pretty much hate that. And I know how to doctor it up; {laughs} I made it into a dish that was supposedly going to be pretty yummy. I felt the same way about wild rice, actually. And it could be that I like it the first time right after itās cooked and I donāt like it after itās been chilled and reheated; but that being said, I did not care for either of those when I added them back to my diet.
The two gluten-free grains that Iāve really; or I should say 3 that Iāve really found I enjoy eating and I feel really good with are steel-cut oats, white rice, and then also organic corn in a much lesser quantity, the corn. White rice is probably the thing that I eat the most of right now in terms of gluten free grains, followed by the oatmeal and the corn.
So I only really added those to support the type of activity that Iām doing. In terms of body composition for me, I know that my body composition will actually respond a lot better to less carbohydrate and a different type of training. So for the most part Iāve actually sort of shifted what Iām doing to be a little bit lower in some of those carbs instead of having as much of it as I was having before. Iām having a slightly lower amount, and Iām training a little bit more, just kind of lifting and sitting in between. And some small, I donāt know, small is not the right measurement there. Shorter, or just not as high intensity Crossfit style workouts. Iāll do a Crossfit style workout, but itās not with the clock running. So Iāll do a round of whatever it is, and then Iāll sit. {laughs} And then Iāll do another round and then Iāll sit. So Iām doing the work, Iām just not kind of pushing the same glycogen demand as I would if I were going for the really high intensity intervals. And thatās something you need to be aware of, too, in terms of carbohydrate need and load that you would get in your diet.
But, as far as tolerance and digestion and all of that, I have felt fine with the addition of those things. I donāt think itās for everyone, but I do think starting with something like white rice would be a great place to go. Itās mostly just starch, so depending on what kind of issues you have; if you have food intolerances to certain grains and itās because of the proteins in them, then thatās one of the reasons why white rice has been called a āsafe starchā. Itās because itās really low in proteins that could be inflammatory for some people.
What youāre going to get with corn and steel-cut oats are going to be a little bit more in terms of the proteins, because steel-cut oats are a whole grain. So white rice is slightly refined; obviously, we removed the outer portion of it that would have some of that irritating property to it. So, honestly, thereās not any specific nutritional benefit other than carbohydrate. Itās carbs for the sake of carbs; itās starches for the sake of starches.
A little bit potentially of a digestive response giving a little bit more starch to the bacteria in my gut versus not. Also, Iām just not that big of a fan of sweet potatoes that often. I just donāt get that into them. I can eat them a couple of times a week, but I donāt want to eat sweet potatoes every day. We do eat white potatoes pretty often, as well. So if you follow me on Instagram, or Snapchat, or wherever and you see what weāre eating, you can get a pretty good picture. I donāt filter what Iām eating in a certain way to only show certain things, so as much as you can see there obviously Iām eating more than is always pictured. I donāt take a picture of or Snapchat every single thing I eat, but itās a pretty good reflection. So if youāre like; ok, it looks like she eats this about this often, thatās it. But there is no formula for; hereās exactly how much will work for you. I donāt even have a formula right now of how much Iām eating. Iām eating what feels good for me.
The one other thing I did notice is that if I did not eat enough carbohydrates in a certain day based on the activity that I did, I have felt so insanely; thatās not even the right way to start that thought. But the positive response my body has physically to a portion of steel-cut oatmeal {laughs} itās unlike even eating rice or a potato or anything else. But if Iām heating up, I guess itās about half a cup or something, of this cooked oatmeal. Iāve been getting; thereās one from Trader Joeās, itās not even organic, but itās a frozen one that I like having it in a pinch, because steel-cut oats take a while to cook. If I eat that portion, itās about 30 grams of carbs; I literally can feel my muscles {laughs} almost refilling with the glycogen.
I know that sounds crazy, but if my body just feels insatiable and I canāt get my appetite to quit, that portion of about 30 grams of carbs, Iāll just be like, let me have a bowl of this oatmeal. And instantly, not only does my body feels satiated, but I can tell that any anxiety that I had because of the hunger; because I will get kind of anxious if Iām hungry, and I donāt think thatās so rare. It all just calms down.
And so for me, itās about being very intuitive, listening to my body, paying attention to, one of the things that Mark Sisson brought up last year at PaleoFx; heās like, this whole paleo template is not about being as restrictive as we can be and staying as rigid and eliminating as many foods as possible. What we should be doing, and I was like, yes! Amen! {laughs} When he was saying it, but what we should be doing is figuring out what can we get away with. What is the broadest variety of foods that we can eat and still be healthy for us? And itās different for everyone.
Liz and I are in a similar situation; and this way neither of us do have an autoimmune disease. So we are not in a place where; if we post eating something gluten-free and you have to be really strictly grain-free, donāt look to what weāre doing as, well what we do must be ok for everyone. Because we are very; both of us are very much intuitive, we do what works for us. Weāre very conscious of the fact that weāre teaching you guys from what weāre doing, but weāre also very deliberate to make sure we share this information in a way thatās like; look, weāre not sending this down as gospel, you know. This is not do everything that I do. Itās just not how we want to operate.
And I know there arenāt a lot of things that I will speak for Liz on {laughs} especially in an episode where I guess your voice is a little bit quiet. But I know thatās something we both agree on; weāre not here to say exactly what we do is right for everyone. But thatās kind of my thought there.
In terms of it being a permanent thing; for as long as my body feels good eating what Iām eating, Iāll do it. And if something doesnāt feel good then I wonāt do it. Iām not religious about anything, so I guess asking what Iām going to do for forever will never be a question that I can answer in one day, right? Itās always going to change. So thereās that.
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7. Increase in bruising [51:07]
Diane Sanfilippo: Ok, this next question is about bruising. This listener says, āIām an avid crossfitter with a very clean diet, and Iāve noticed something strange in the past 6 months or so. I bruise really, really, really easily; noticeably more than in previous years. Pretty much whenever I do heavy cleans, my thighs are covered in bruises. Deadlifts; my shins get bruised, and whenever I run into furniture, countertops, etc., I end up with nasty bruises.ā
Iām only sort of laughing at this because I feel like I run into countertops and tables often, and Iām like, what am I doing? Whereās my body. Anyway. āI eat a clean, whole foods diet, and I take fish oil, vitamin D, turmeric, minerals, and glucosamine chondroitin supplements daily. I eat a zone 40/30/30 95% gluten-free diet; AKA, I occasionally cheat on GF once every few weeks, but Iām pretty good.ā So I guess she eats gluten every few weeks; translation.
āIn the past year Iāve really cleaned up my diet and eliminated wheat almost completely plus added the supplements, and over the same period I noticed the bruising. Thanks in advance for your perspective. Lately I look like I got beat up after my really tough workouts, and I feel like I have to cover up my legs when out in public.ā
Oh, Liz, whatās your take on this one? I have one thought on it, but after you give us your take.
Liz Wolfe: Youāre not going to have a thought after I say my thought.
Diane Sanfilippo: {laughing}
Liz Wolfe: Because I only have one thought; and thatās stop taking fish oil. We canāt even establish a baseline until we know that it has nothing to do with the fish oil and in my opinion it probably does. The end.
Diane Sanfilippo: Ok.
Liz Wolfe: If that doesnāt help, we can check iron levels and stuff like that, but I would bet; I donāt know. I would bet my voice on it.
Diane Sanfilippo: {laughs} Yeah, and weāve talked about fish oil in the past with things like presurgery prep, and usually doctors will tell you to stop taking it if you are taking it. But one of the reasons there is just the way that it affects your blood and the way that it affects circulation and everything else.
Well, the one thing I was going to say, which actually seems like; I donāt know why it even occurred to me, but itās totally possible. She could be lifting a lot heavier than she used to.
Liz Wolfe: Could be.
Diane Sanfilippo: And soā¦
Liz Wolfe: Or maybe she started lifting more and taking fish oil because those coincided, you know.
Diane Sanfilippo: Yeah.
Liz Wolfe: With her adoption of Crossfit, who knows.
Diane Sanfilippo: But if you were cleaning, and I know exactly the bruises sheās talking about. But if you were cleaning, and you werenāt lifting as heavy and you started lifting heavier, then that barbell could just be a lot heavier than youāre used to, and maybe in another few months you wonāt bruise the same way from that weight. I mean, thatās another possibility. But Iām with you; my first note was, stop taking fish oil.
Which weāve talked about fish oil a lot on the show; we donāt recommend that people are taking fish oil all the time. In another couple of years, I think it will finally be a statement of; everybody needs to just chill out with the fish oil, but I guess weāre not there yet.
Liz Wolfe: We have lots of shows where we talked about that, so you could go back and check out what we might have said already. I know fish oil is a really popular supplement in the Crossfit community. I understand why because weāre talking about feeling better and recovering faster and all of that stuff, and I guess fish oil can kind of feel like itās giving you that capacity. But really, a lot of times not only is it leading to other issues just as over flooding your body with polyunsaturated fats, which I do not believe are good in almost any amount from supplements, but youāre also stopping an inflammatory process that is actually important to building strength and getting healthier. So there are some nuances. But look at the stuff weāve talked about in the past for some more insight.
Diane Sanfilippo: Yeah, Iām noticing too in the archives, it was episode 34 we talked about fish oil versus cod liver oil, for example. Although Iām not sure weāve gotten into a ton on; thereās a little bit more on omega-3 supplementation. If you go to the podcast archives by topic, it will be under supplements and protein powder.
But the one other thing I want to say there is, for anybody who is like; well then how am I going to get my omega-3s? Dianeās salmon bowls, baby. {laughs}
Liz Wolfe: Yeah.
Diane Sanfilippo: Just eat fish a few times a week, you guys. We do not need to be taking supplements for all of this stuff. It just gets a little crazy. We need to pull it back to real food.
8. Try this at home: swapping conventional body care products [53:39]
Liz Wolfe: Alright, so we have a try this at home segment. And weāve talked; obviously in the last few shows weāve talked about Beauty Counter, but not just that. Weāve talked about nontoxic products in general. Iāve been an advocate of nontoxic self care, or at the very least less toxic self care for years. My Purely Primal Skincare Guide has been out for, oh man, at least 3 years now, maybe more than that. And what weāre talking about is cleaning out your home of products that use unnecessary and potentially toxic industrial chemicals. And I think a lot of people get overwhelmed with that. They think it means theyāre just going to have to ditch just absolutely everything theyāre using currently and just, they have no idea where to start.
So letās just ask of ourselves that we change maybe one thing. Start small, break it up. You donāt have to start out by going from VO5 or Pert Plus to baking soda and apple cider vinegar to wash your hair. Not whatsoever. You can just make a lateral shift. You can buy a cleaner shampoo; a cleaner conditioner, a cleaner body wash. You can try what Beauty Counter has to offer, or you can go to Natural Grocerās and get a $6 bottle of Dessert Essence and see how you do with that. Just make little shifts; you might be spending a little bit more money, but I do think itās important, with the types of things that we use to take care of ourselves and our home. It is a repeat exposure situation. These are things that you use every day, every week, every month, and over time exposures to chemicals that are not necessarily safe build up. So I think itās really important to pay attention to these things.
Diane made a shift recently by shifting her makeup from whatever she was using before; who knows. {laughs} To a few Beauty Counter things, and I think itās going well for you, right?
Diane Sanfilippo: Yeah. I mean, in terms of performance, definitely. But you know, I was going to say a couple of things; the two things I can think of product wise that I shifted earliest in this whole journey that were really easy shifts for me, and I think could be really easy for everyone is, number one instead of a moisturizer for your body all over to use coconut oil. That was one of the first things that I did. Because I was thinking in terms of what stays on your skin, you know?
Liz Wolfe: Mm-hmm. Yep.
Diane Sanfilippo: As number one. Deodorant, we talked about already in this episode. And for a long time, I was pretty much using nothing, and then coconut oil or coconut oil and baking soda. And Iām always kind of tinkering with that, but a lot of times I either go without or use an organic one that I found. So I think coconut oil, instead of a moisturizer for all over the body. And you do have to give yourself a minute {laughs} before you get dressed so that it can absorb a little bit.
Liz Wolfe: Yeah.
Diane Sanfilippo: Donāt put like a satiny/silky shirt on right after you just coconut oiled up your arms.
Liz Wolfe: {laughs} No.
Diane Sanfilippo: But I also like, and you can tell me what you think, Dr. Bronnerās soap. Is that the castile soap?
Liz Wolfe: Yes.
Diane Sanfilippo: Multiple uses. I use it as a body wash in the shower a lot, weāll dilute it a bit and have a smaller bottle of it, like the almond scent. They do a peppermint too, but I like the almond scent. I think that soap is pretty; I donāt know, itās an easy shift. You can find it in a lot of places, you can use it for a lot of things, and Iāve been using that for a long time. Those are two that I think were really big, easy shifts for me to make. I think because the performance of them is a little less tricky.
Like, shampoo, Iām still not there. And makeup Iāve just recently made the shift and I am really liking the products a lot, so yeah.
Liz Wolfe: I think one thing that might be the most important, just on the deodorant topic from earlier; if you are just convinced that you stink so bad if you donāt use the stuff with aluminum, whatever the heck itās called. Itās aluminum something or other. Maybe just donāt wear it unless you absolutely have to.
Diane Sanfilippo: Yeah.
Liz Wolfe: Maybe get a little bit more familiar with how you smell, and maybe what kind of dietary changes can impact that. If you donāt have to wake up every day and put on deodorant; donāt. Donāt make it just part of your routine thatās just on autopilot. Maybe take the weekends off. You might stink, but maybe you need to get through it; stink a little bit and it will get better. {laughs}
Diane Sanfilippo: And you can wash your armpits.
Liz Wolfe: Yes!
Diane Sanfilippo: When I was; I actually remember thinking I was detoxing from deodorant because I feel like wearing it for so long it made everything worse.
Liz Wolfe: Yeah.
Diane Sanfilippo: And now; you know, I actually didnāt wear almost anything for years and years, and then recently with a one-day event or something like that I have used a regular deodorant now and then for an event like that, but I donāt use it every day. You really; most of us donāt have that strong of a smell that extends beyond us. Sometimes it can, when youāre in the beginning stages of going through; I do think thereās just a normal detox period for that. But at a certain point, if youāre showering regularly or you just want to give your pits a little rinse, and then yeah, Iām with you. Save it for a different day.
So why donāt you guys tell us, either in the show notes on the podcast post over at BalancedBites.com or if you want to hop over to RealFoodLiz.com, Iām not sure exactly when all the posts go up, but if you have specific questions or comments for Liz, thatās a good place to post them. And also post a picture to Instagram of something maybe that youāre swapping out so we can see it and so that our listeners can see it. Make sure you tag @BalancedBitespodcast in the photo, and in the caption so that we can find you. I think it will be really fun to see what you guys are swapping out.
Liz Wolfe: Well, thatās it for this week. Thanks for sticking with us. You can find me, Liz, at http://realfoodliz.com/ and find Diane at http://dianesanfilippo.com. Join our email lists for free goodies and updates you donāt find anywhere else on our websites or on the podcast. While youāre on the internet, please leave us a nice iTunes review. See you next week.