Fluoride: Cavities & Hypothyroidism

Fluoride is most effective when applied topically to the surface of the teeth. Therefore, it seems unnecessary for over 3/4 of U.S. tap water to contain the chemical for consumption. Fluoride was introduced in the 1940’s as a tap water additive because it helps kill cavity-causing bacteria on people’s teeth. However, none of our body’s biological processes require fluoride to function. Fluoride is not a nutrient, it is a chemical. Check the fluoride-containing toothpaste labels – it contains a warning to contact poison control if a pea-sized amount, or more, is swallowed.

Dental fluorosis, a sign of excess fluoride exposure, shows up on teeth as white or brown stains on the enamel and is a permanent condition. Some studies showed that 30-40% of children and adolescents have this condition.

The Center for Disease Control also warn mothers of babies and toddlers about using fluoridated tap water in infant formula as there “may be an increased chance for mild dental fluorosis.”

There’s concern for adults as well; fluoride may increase underactive thyroid disorder, also known as hypothyroidism.

Recent studies have suggested a link between fluoridation and attention deficit hyperactivity disorder (ADHD). A multitude of studies, both in humans and animals, show fluoride impairs learning and memory as well as IQ scores.

Adults excrete about 60% of fluoride through their kidneys, whereas adolescents clear about 45%. For teenagers, findings from a study at Mount Sinai suggest that fluoride can be detrimental to kidney and liver function.

Fluoride’s potential negative effects include kidney and liver damage, thyroid dysfunction, bone (and tooth) disease, impaired protein metabolism, and may cause brain (and pineal gland) damage.

Look below at the chart; you’ll notice that the rates of cavities have decreased for all countries – including those that didn’t fluoridate their water. 

water-fluoridation-cavities
Chart from Newsweek

The rates of cavities in the population have declined since fluoride was added to the water post-World War II, but what could explain this drop for countries that didn’t fluoridate theirs? Well, a variety of factors could be at play since the mid-1940s, including: access to dentists and regular dental care, better education about dental health, toothbrush and dental care technology. If Austria and northern European countries are seeing a decline in dental caries without fluoridation, is it worth the potential risks to our health to have fluoride in ours? Only you can decide.

What’s the Safe Level of Fluoride then?

Right off the bat, it’s important to know that the U.S. Food and Drug Administration (FDA) classifies fluoride as a drug when it is used to prevent or ameliorate disease. All other water treatment chemicals are added to improve water quality or safety, but fluoride is the only chemical added to water as a medical treatment (though, as you’ll see below, the FDA calls fluoride an ‘additive’). Whether you asked for it or not, whether you need it or not, you’re being medically treated every time you drink tap water (or bottled water with fluoride).

Here’s a bit of interesting information: the U.S. Department of Health and Human Services puts the recommended fluoride level (‘healthy limit’) at 0.7 ppm (Parts Per Million) whereas the EPA drinking water “maximum contaminant level” (MCL) is 4.0 mg/L (which further down the page is said to be equivalent to ppm). It’s in rather recent times that the ‘healthy limit’ was lowered to 0.7ppm from between 0.7 and 1.2 mg/L (again, mg/L being equivalent to ppm).

Even though there’s a ‘legal limit’ to set for fluoride, the water you drink, especially from the tap, may contain 5x more than what is healthy.  It’s tempting to think that fluoride is regulated by the FDA and therefore has undergone the same testing that medicines do; however, it is isn’t regulated by the FDA and hasn’t been rigorously tested, because it is considered an ‘additive’ and not a medication. Consider also that most fluoridation chemicals added to tap water are by-products of chemical manufacturing (such as aluminum) and from the phosphate fertilizer industry. This is ‘industrial grade’ and not ‘pharmaceutical grade’ fluoride being allowed into tap water.

Bottom line: do your research and determine how much exposure to fluoride you are comfortable with; make decisions on your water filter treatment accordingly.

Hint: reverse osmosis is one of the best ways to filter fluoride (and other chemicals) out of your drinking water – find out more in Is Your Water Safe?

Recipe: Brownie Overnight Oats

Dietitian confessions go both ways. While we’re often the ones people ‘confess’ to about eating certain junk foods, we also like to purify our minds and souls by relating our dietary ‘sins’.

You may remember that we have really loved ice cream throughout our lives, even to the point where travels to Italy were less about the architecture and more about finding the perfect gelateria (true story), but we didn’t reveal that we also grew up making (read: eating) brownies. Heaven on a dessert plate would be the two served together – brownie a la mode style. Hell would be making us choose only one to have at our last dessert. Obviously, it would be a real Sophie’s Choice situation.

As we’ve ventured into finding healthier forms of ice cream (done and done), we’ve done the same for brownies (check out our black bean version). But to have brownies for breakfast? Well, that required a little extra dietary finesse…and so we’ve created a decadent, yet healthy, version of eating brownies for the first meal of the day, or even as a snack for when sugar cravings strike. Care to partake? Here’s the recipe:

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 5 minutes

Servings: 2

Ingredients

1 cup organic rolled oats

1 banana, mashed

1 cup non-dairy almond or hazelnut milk (DIY almond milk or the ready-made hazelnut version)

3 tbsp cocoa or cacao powder

2 tbsp chopped nuts (e.g. pecan, walnut, macademia) or nut butter

2 tbsp cacao nibs or 85% chocolate chips, optional

1 tbsp chia seeds

1 tsp ground cinnamon

1/2 tsp vanilla extract

Instructions

Stir together rolled oats, cocoa/cacao powder and chia seeds in a mason jar or other container with a lid. Add nuts, nibs/chocolate chips, banana, non-dairy milk, cinnamon and vanilla extract. Seal the lid and shake vigorously for about 15 seconds. Place in fridge overnight. The next morning, top with chocolate chips and/or fresh berries if you’d like. Enjoy!

Put your Money where your Mouth is

Don’t actually eat money. It’s gross, illegal, and most likely has traces of cocaine.

What we really mean is to take actions in support of your statements of opinion or belief.

There’s a saying, “show me your friends and I’ll tell you who you are.” Our friends are a reflection of who we are or who we want to be. Guess what? The same could be said for food choices and how we spend money.

And, in this case, we invite you to be curious: where do you spend your money and why?

Just as a food diary can help us make many connections, including what we eat and why, a money audit can illuminate the reasons behind why you spend money and areas where the expenditures may or may not be in your best interest.

Take a look at your most recent receipts and credit card statements. Beyond the utilities, gasoline, and other necessary expenditures, what do you see?

Multiple instances of Tim Horton’s/Starbucks/McDonald’s or other restaurant visits?

Gym membership?

Cases of wine?

During this audit, reflect on your purchases. Do they support your purported beliefs? Are you comfortable with what you see?

We all spend money on what we value.

For some, it’s Louis Vuitton handbags or flashy cars. It’s the convenience and instant-gratification of fast food. Maybe it’s paying tuition for an education or for children’s braces.

Look at where your dollars go, for it will show you what you truly value.

No one buys mascara for the coloring and lengthening of their lashes. Mascara represents how we want to feel (beautiful, attractive) and what we want to have (confidence, love).

Look at all your purchases this way. What does the Land Rover, kale, or Diet Coke represent? What does it do for you?

Is it an investment? Is it aligned with your values?

We’ve done our own audit. Curious to see? Here are top expenditures (outside of paying for housing and Uncle Sam, of course):

1. Health – luckily not medical bills; we’re talking about preventative, joyful ways of bringing in delicious and nutritious foods, quality water & supplements, organic skincare, and self-care practices that keep us healthy (e.g. online yoga; pre-COVID massages and acupuncture). Why is this a value? We heartily agree with Emerson, “the first wealth is health.” We’ve been on the other side of health and it’s painful and not pretty.

It’s not just for us. If we’re not healthy, we can’t inspire and lead others to victory. So, this is a priority.

2. Education – there’s a reason we were in college for 10+ years…we love and value learning! As an ‘eternal student’ it’s not just formal education we’ve invested in. Our money flows into books, courses and certifications in everything related to health and nutrition – including herbalism, mindset, life coaching. Once again, our investment in ourselves here pays dividends to our families, community, and clients nationwide! Another core value is to acquire knowledge, wisely distill and teach best practices to our clients.

3. Support – this is a tricky one because of our (recovering) perfectionist mindset. The idea that we *should* DIY in all areas, including growth in personal and professional areas, isn’t really helpful to us anymore (though it did serve a purpose in early days of being a freshly-minted, deeply-in-debt dietitian). The biggest change we’ve made here is not wasting time burning the midnight oil and constantly information-gathering through watching webinars and reading books while being paralyzed, wondering how best to take action. We’ve hired multiple coaches this year for personal and professional development. Why?

Just like our clients, we don’t want to ride the cheap, smelly Struggle Bus for long hours to reach our destination only to arrive irritable, confused, and burnt out. Instead, we’re willing to pay more to fly first-class in order to arrive faster and to have a more luxury experience (seats that convert into beds, food from culinary experts) that leaves us refreshed, clear-headed, and ready for adventure.

Though we’ve consistently had a health coach since 2006, this year we’ve invested in TWO. Why? Because as our business has grown and we serve more clients, from a deeper and higher level, we need to ensure we are also nourishing ourselves with sleep, food, and mindfulness practices so that we keep our ‘glow’ and energy up. These investments in professional experts yield short-term benefits and, continuously compounded, provide long-term advantages.

Anyone looking at our financial statements would be able to tell that these are our top values.

Where did your dollar bills land?

Gently explore your money audit, without judgment. Choose one thing to improve. Tell us: how will YOU put your money where your mouth is?

DIY Hippie Granola

Mr. Chef recently ordered granola and seeing it was a reminder of how we miss the crunchy grain-seed-sweet mixture of it all. What we don’t miss are ingredients that include questionable vegetable oil sources and excess sugar. The good news is that it’s possible to have the best of both worlds – a delectable, crunchable mixture AND have it be higher in fiber and protein from ethical, whole food sources. We made a fresh batch today and are sharing the recipe with you. Go with the flow and have some granola-y, groovy mornings. Can you dig it?

Prep time: 15 minutes, cook time: 40-45 minutes

Makes about 6 cups

Ingredients

2 1/2 cups rolled oats

2 cups chopped (or sliced) almonds

1 cup shredded coconut

1/2 cup maple syrup

1/2 cup olive oil

1/2 cup dried fruit such as raisins or goji berries

1/4 cup hemp seeds

2 Tbsp cinnamon

1/2 tsp salt

Instructions

Preheat oven to 275 degrees Fahrenheit. Mix oats, almonds, coconut, cinnamon, and salt in a large bowl then add olive oil and maple syrup. Use rimmed baking sheet and spread mixture out evenly. Bake about 40-45 minutes, stirring every 10-15 minutes, until golden and toasted. About 30 minutes in, add hemp seeds and goji berries to bake for the last 10 minutes. Allow to cool completely and transfer to airtight container. It should keep (if the delicious granola even makes it this long :D) for about 2 weeks.

We’re Toast

…well not quite in trouble, but recently the feeling of burnout has been trailing behind us, like a blazing fire following a gasoline leak. The steady, hazardous drip came from an embedded, almost subconscious thought: “I love my work, I don’t need a vacation.” While the former is true, the latter part of that statement is definitely false. It wasn’t until recently that we realized our last vacation was 13 months ago. With little more than an occasional half-day off in over a year, the reason behind our exhaustion came into focus. Without sustained and intentional time off, we were burning the candle at both ends; everything was becoming too much effort and yet we pushed forward anyway.

Perhaps you’ve felt it too, the sneaky symptoms of burnout include:

— Falling asleep quickly only to wake up in the middle of the night

— Less healthy, natural color in face

— Relying on quick-energy food options to get through the day

— A tired-but-wired feeling, never being able to fully relax

— Lack of a desire to connect with friends

— Feeling like you’ve been “run over by a truck”

— No energy, tired all the time, fatigued

— Waking up exhausted, not well-rested

The common responses of “busy,” “tired”, and “stressed” when asked how you’re doing is the zeitgeist of our current time. It’s the consequence of our sleep-deprived, 5-hour energy lives. For productivity, it’s pump-or-pill-yourself-up, and at the end of the day we ‘wine’ down and scroll through or watch screens.

You may feel like you can handle the frantic pace and multitasking of life for awhile – maybe you claim to thrive when life is too busy. However, eventually, everyone pays the piper. The stress we don’t even know we’re under starts to accumulate and we, our minds and our bodies, are unable to cope with it.

Why am I Exhausted?

First things first. Get evaluated by a healthcare professional and lab work to rule out underlying conditions such as anemia, thyroid disease, depression, allergies, side effects of certain medications, insomnia, chronic fatigue syndrome or fibromyalgia.

Second, as with most things in life, this problem is a matter of balance between supply and demand. There are times when work gets hectic or short-term caregiving can cause exhaustion and there are other times when, despite our busy lives, we feel energized and ready to take on life. At a basic level, when our lives have more demands, we tend to feel tired. If this is short-term, we typically have energy in the bank to help us through. Common examples include pulling an all-nighter to tend to a sick child or a work project, or even running a half-marathon. The problem is when the demands don’t let up and others pile on. The scale then tips very unfavorably and we deplete our reserves, our emergency energy, and we become exhausted. It’s critical here to point out that there is a difference between being ‘tired’ (which can typically be remedied by a good night’s sleep) and ‘fatigue’ (which tends to be a longer-standing state not easily remedied by a massage or a day off).

Tools

Fatigue is a wonderful teacher. While she might initially make you slow down, it’s only to give you the opportunity to examine your life, learn more about yourself and what’s truly important to you. She certainly taught us a thing or two these past few weeks – namely getting back to the basics, examining our thoughts, and using the tools we have in our toolbox.

As one example, we will often use a life inventory tool as we work with clients to help bring awareness to certain areas of life in need of support. We explore your relationship with food and physical movement as well as your mind functioning and stress, self-care, and spirit.

We help you plug your energy drains and naturally increase your personal energy level so that you can meet the demands of the day.

Along with this is personalized support, mindset adjustments, setting boundaries, learning to delegate and stop people-pleasing, and building up natural energy stores with proper nutrition and lifestyle changes. Our goal is that your sense of wellbeing is good most of the time so that you have a higher quality of life. If this sounds like natural energy restoration you are looking for, schedule a complimentary call and we’ll get started.

Chocolate Maca Smoothie

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Caffeine and chocolate fiends, unite! This smoothie is the perfect wake-me-up for summer. Here’s the recipe we made today along with ideas for modifications:

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Yields: 2-4 servings

Ingredients

1/2 banana
1 pint blackberries (or blueberries)
3 tbsp cacao nibs
5 tbsp cacao powder
3 tbsp shredded coconut
2 cups swiss chard leaves
2 cups non-dairy milk (we used hazelnut milk from Elmhurst)
2 cups water
1 cup coffee
1 tsp maca powder
2 tsp vanilla extract
1 tsp ashwagandha powder (optional)

This recipe is meant to be healthy and full of veg! If it’s not sweet enough for you, consider adding your favorite form of sweetness (e.g. more fruit, stevia, dates, etc). Looking for more greens-based smoothies that are lower in sugar? Check out the Green Smoothie Challenge eBook! It has recipes, grocery lists, along with tips and tricks for making smoothies part of your life.

Instructions
You know what to do here – load all ingredients into the high-speed blender, cover, and blend to desired consistency. Enjoy!