Table of Contents

Benefits: Comparing the Benefits of Lemon Water vs. Apple Cider Vinegar

The benefits of lemon water and apple cider vinegar (ACV) do overlap some. Both contain acetic acid at varying levels which is responsible for many of the health benefits. Despite the overlap, there are certain differences between them.

Lemon water can help with hydration by increasing fluid intake and maintaining hydration levels. It is also believed to improve skin health by boosting collagen synthesis and reducing oxidative stress. The lemon pulp has lots of these benefits so consider using it in your water or recipes.

There are also a lot of health benefits of apple cider vinegar, it can regulate your blood sugar level and improve insulin sensitivity to aid in weight loss by reducing appetite and promoting fat burning. It may also improve heart health by decreasing cholesterol levels and reducing high blood pressure.

Tooth Enamel: Comparing the Effects of Lemon Water vs. Apple Cider Vinegar on Tooth Enamel

Both apple cider vinegar (ACV) and lemon water can pose a potential harm to tooth enamel due to their acidic nature. However, ACV is generally more acidic than lemon juice, meaning that it may have a greater likelihood to erode tooth enamel.

ACV typically has a pH ranging from 2.8 to 3.0, while the pH of lemon juice ranges from 2.0 to 2.6. Since the pH scale is logarithmic, each incremental decrease in pH represents a tenfold increase in acidity. Thus, ACV is approximately ten times more acidic than lemon juice. When acidic beverages come into contact with tooth enamel, they can soften and weaken it, making it susceptible to erosion over time.

To avoid or reduce the risk of tooth enamel erosion, it’s recommended to consume acidic drinks like ACV and lemon water in moderation, avoid swishing or retaining them in the mouth for prolonged periods, drink them through a straw to lessen contact with teeth, rinse the mouth with water after consuming them, and maintain proper oral hygiene practices such as frequent brushing and flossing.

Empty Stomach: Comparing Lemon Water vs. Apple Cider Vinegar consumption on an empty stomach

Due to the acidic content of both drinks there doesn’t appear to be any benefit over ACV or lemon water on an empty stomach.

There are some still individuals who believe that drinking ACV or lemon water first thing in the morning without eating anything can aid in digestion and enhance energy levels. However, these claims currently lack sufficient scientific evidence, and further research must be conducted to validate them.

On the flip side, consuming acidic beverages such as lemon water or ACV on an empty stomach can heighten the chances of tooth enamel erosion and stomach problems. This is because without food, these acidic drinks can come into direct contact with the stomach lining, which may cause irritation, inflammation or ulcers for certain individuals.

Furthermore, it’s important to keep in mind that everybody’s body responds differently to various foods and drinks. What may help one person may not necessarily have the same effect on another. If you’re contemplating drinking ACV or lemon water on an empty stomach, it’s recommended to start with a small amount and slowly increase dosage over time to monitor its effects on your body. Additionally, it’s crucial to consult with a healthcare professional before implementing any significant modifications to your diet or daily routine, particularly if you have any underlying health conditions.

Free Radicals: Comparing Lemon Water vs. Apple Cider Vinegar(s) ability to fight free radicals.

ACV and lemon water both contain antioxidants that can fight free radicals, but the quantity and types of antioxidants they offer do differ.

ACV includes polyphenols, a type of antioxidant with potential health benefits, such as lowering the risk of chronic diseases, including heart disease. However, the quantity of polyphenols ACV contains may vary based on the brand, age and production method.

Lemons are a rich source of vitamin C, which is an influential antioxidant that can defend cells from oxidative stress and inflammation. Vitamin C is also responsible for wound healing, collagen synthesis, and immune function.

While both ACV and lemon water may provide some antioxidant benefits, their effectiveness in this area will depend on various factors, including the type of antioxidant, concentration, and bioavailability.

Kidney Stones: Comparing Lemon Water vs. Apple Cider Vinegar(s) ability to fight kidney stones

The scientific evidence on the effectiveness of both apple cider vinegar (ACV) and lemon water in preventing or treating kidney stones is fairly limited. Some animal and in vitro studies suggest that citric acid found in lemons and lemon juice may increase urine volume and urinary citrate levels, reducing the concentration of stone-forming substances in urine. However, further research is required to confirm these findings in humans. 

Some initial research also indicates that ACV’s acetic acid content may help dissolve kidney stones. However, there is currently isn’t enough evidence to support using ACV as a treatment for kidney stones. 

It’s important to note that kidney stones are a complicated ailment with various causes, and treatment and prevention plans should be customizable based on individual requirements and medical history. If you have concerns about kidney stones or any other health issue, it’s important to discuss them with a healthcare professional for tailored advice.

Nutritional Composition: Comparing the Nutritional Benefit of both Apple Cider Vinegar and Lemon Water

Negative Side Effects: Comparing the Negative Side Effects of Apple Cider Vinegar and Lemon Water

• Tooth enamel erosion can occur over time with frequent consumption of both ACV and lemon water due to their acidic nature. However, lemon juice has a higher potential for erosion on the enamel of your teeth as it is more acidic than ACV. Digestive discomfort such as bloating, gas, or acid reflux can be caused by both drinks, but studies suggest that ACV is more likely to cause these side effects. 
• Digestive discomfort such as bloating, gas, or acid reflux can be caused by both drinks, but studies suggest that ACV is more likely to cause these side effects.
• Medication interactions may occur differently with ACV and lemon juice, as ACV can interfere with the absorption of antibiotics and diuretics, while lemon juice may interact with blood thinners and cholesterol-lowering drugs.
• Skin irritation can be caused by undiluted or excessive use of ACV and lemon juice, although ACV is generally more likely to cause irritation due to its lower pH.
• Consuming large amounts of ACV may lead to low potassium levels in the body, which is potentially dangerous for those with certain health conditions, but moderate consumption of ACV or lemon water is generally not a concern.

Consuming: Comparing how to consume Apple Cider Vinegar and Lemon Water

Apple cider vinegar and lemon water can both be a part of a healthy diet. It is important to think about how you consume them but the most popular way is to simply add it to a large glass of water.

Both can be used in salad dressings, marinades, tea’s and added too recipes for sautéed vegetables. You can use them to pickle vegetables as well or even make a smoothie.

The best way to consume it is truly the way you enjoy it the most. Another great way I use lemon is in warm water in the morning or smoothies. I love using apple cider vinegar in an easy cucumber dressing with salt, pepper and a tiny bit of raw honey.

Easy Lemon Water Recipe

Ingredients:

• 1 medium-sized lemon or 1 TBS fresh lemon juice
• 1-2 cups of water (depending on your preference)

Instructions:

1. Cut the lemon in half and squeeze the juice into a glass or pitcher.
2. Add water to the lemon juice and stir well.
3. You can drink the lemon water immediately, or let it sit for a few minutes to infuse the water with lemon flavor.

Notes: Some variations you can try include adding a pinch of salt or a natural sweetener like honey or maple syrup to enhance the flavor. You can also experiment with adding other ingredients like herbs (such as mint or basil), spices (like ginger or turmeric), or fruits (such as strawberries or cucumbers) to customize the taste and nutritional benefits of your lemon water.

You can also try warm lemon water but of course test the temperature and add the lemon juice after heating.

Easy Apple Cider Vinegar Drink Recipe

Ingredients:

• 1 tablespoon of apple cider vinegar
• 8-12 ounces of water
• 1-2 teaspoons raw honey or maple syrup (optional)

Instructions:

1. Pour 8-12 ounces of water into a glass.
2. Add 1-2 tablespoons of apple cider vinegar to the water and stir to combine.
3. If desired, add 1-2 teaspoons of honey or maple syrup to sweeten the drink.
4. Drink the apple cider vinegar water before meals or as a daily health tonic.

You can also customize this recipe by adding other ingredients such as ginger, turmeric, or lemon juice for added flavor and health benefits.

Notes: You can use cold water or warm water if you want.

Let me know what way you plan on using lemon water and apple cider vinegar! For me I use them both regularly in different ways. I make sure that I mix up the ways in which I consume them to mitigate some of the negative effects such as consumption on an empty stomach and tooth enamel erosion.

Looking for other comparisons, check this article out!

Peer reviewed scientific studies referenced to gather the factual information for this article.

1. Effects of apple cider vinegar supplementation on lipid profiles and oxidative stress biomarkers in high-fat-fed rats. (https://doi.org/10.1016/j.jff.2015.01.039) Journal of functional foods
2. Apple cider vinegar modulates serum lipid profile, erythrocyte, kidney, and liver membrane oxidative stress in ovariectomized mice fed high cholesterol. (https://doi.org/10.1016/j.jff.2018.04.019)
3. Apple cider vinegar attenuates lipid profile in normal and diabetic rats. (https://doi.org/10.1016/j.jff.2015.11.004)
4. Apple cider vinegar attenuates oxidative stress and liver damage in high cholesterol-fed rats. (https://doi.org/10.1016/j.jff.2017.09.007)
5. Ferraro, P. M., Taylor, E. N., Gambaro, G., & Curhan, G. C. (2016). Soda and other beverages and the risk of kidney stones. Clinical Journal of the American Society of Nephrology, 11(10), 1624-1632. (https://doi: 10.2215/CJN.01380216)
6. Haleblian, G. E., Leitao, V. A., Pierre, S. A., Robinson, M. R., & Albala, D. M. (2009). Evaluation of citrus fruit-derived flavonoids as potential inhibitors of phosphodiesterase-4D. Journal of Endourology, 23(4), 555-560. (https://doi: 10.1089/end.2008.0436)
7. Park, S., & Pearle, M. S. (2008). Pathophysiology and management of calcium stones. Urologic Clinics of North America, 35(3), 393-406. (https://doi: 10.1016/j.ucl.2008.04.004)
8. Rodrigo, L., & Gil, F. (2018). How do we diagnose and treat uric acid stones? International Urology and Nephrology, 50(3), 439-446. (https://doi: 10.1007/s11255-017-1738-7)
9. Shavit, L., Ferraro, P. M., & Gambaro, G. (2015). Potassium citrate and kidney stone recurrence in children. Journal of Urology, 193(4), 1419-1425. (https://doi: 10.1016/j.juro.2014.10.121)
10. Wong, J. M., Ebbeling, C. B., Robinson, L., Feldman, H. A., & Ludwig, D. S. (2019). Effects of Advice to Drink 8 Cups of Water per Day in Adolescents With Overweight or Obesity: A Randomized Clinical Trial. JAMA Pediatrics, 173(5), 439–446. https://doi.org/10.1001/jamapediatrics.2019.0074
11. Koufman, J. A., Johnston, N., Wei, Z., & Fennerty, M. B. (2012). Potential benefits of pH 8.8 alkaline drinking water as an adjunct in the treatment of reflux disease. Annals of Otology, Rhinology & Laryngology, 121(7), 431-434. https://doi.org/10.1177/000348941212100702
12. Haidari, F., Shahi, M. M., Zarei, M., Rafieian-Kopaei, M., & Keshavarz, S. A. (2015). Antioxidant activity and hepatoprotective potential of lemon (Citrus limonum) peel extract in rats treated with lipopolysaccharide. Journal of Agricultural and Food Chemistry, 63(1), 238-243. https://doi.org/10.1021/jf505059t

Brown sugar and maple syrup are both popular choices to use in for sweeteners in most homes. You are probably wondering if one is better than the other and whether you should ditch one all together. I personally use both prefer to opt for the more natural sweetener when possible. Here I am outlining all the pro’s and cons and for brown sugar vs. maple syrup, so you can make the choice that is best for you.

Maple Syrup

Where does maple syrup come from?

Maple syrup is produced by harvesting the sap of maple trees during late winter or early spring when the sap begins to flow. A hole is drilled into the tree and a spout or tap is inserted to allow sap to flow into a container. The sap is then boiled down to evaporate the water, and make a concentrated maple syrup.

What does the grade of maple syrup mean?

The color of pure maple syrup determines its grade, the lighter syrups have a subtle flavor profile, while darker syrups exhibit a stronger, more complex flavor. The grading criteria can differ across nations, but typically, the grades fall under Grade A (Light Amber, Medium Amber, and Dark Amber) and Grade B.

The grading system for maple syrup varies in different countries.

In the United States, the grading system has been simplified and now consists of 4 grades which are based on taste and color.

Grade A Golden Color and Delicate Taste has a light color and subtle sweetness, making it ideal for topping pancakes and waffles. Grade A Amber Color and Rich Taste has a slightly darker color and a richer flavor that is good for cooking and baking.

Grade A Dark Color and Robust Taste is darker with a stronger, more pronounced maple flavor that is often used in cooking and as a topping.

Grade A Very Dark and Strong Taste is the darkest of all grades, and is used when recipes require an intense maple flavor.

Canada’s grading system is very similar to the U.S. because the U.S. probably modeled their new system after Canada’s.

What are the health benefits of Maple Syrup?

Maple syrup has been found to have multiple health advantages when consumed in moderation as part of a well-rounded diet. Here are some possible health benefits of maple syrup:

• Contains antioxidative properties: Maple syrup is abundant in antioxidants that can counteract free radicals in the body, which can lead to cell damage and chronic illnesses. Source: https://pubmed.ncbi.nlm.nih.gov/25458037/
• May possess anti-inflammatory properties: Maple syrup has polyphenols and other elements that, according to some studies, have anti-inflammatory properties. This could help in the reduction of inflammation in the body. Source: https://pubmed.ncbi.nlm.nih.gov/29099763/
• Provides minerals: Although the mineral levels present in maple syrup are small, it contains calcium, iron, zinc, and potassium. Such minerals, though in limited quantities, can aid in overall dietary intake. Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169435/nutrients
• May be superior to processed sugar as an alternative: Maple syrup is an organic sweetener that has fewer calories and a lower glycemic index than refined sugar. For individuals interested in decreasing their sugar intake, using maple syrup as a substitute for processed sugar might be a healthier choice.Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5302425/
• May promote gut health: Some research suggest that maple syrup’s prebiotic compounds may support beneficial bacterial growth in the colon, improving gut health overall. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783616/

What is the nutritional value of maple syrup?

Here’s a breakdown of the nutritional profile of one tablespoon of maple syrup (20 grams):

• Calories: 52
• Carbohydrates: 13.4 grams
• Fat: 0 grams
• Protein: 0 grams
• Fiber: 0 grams
• Sugar: 12.4 grams
• Calcium: 2% of the Daily Value (DV)
• Iron: 1% of the DV
• Potassium: 1% of the DV
• Zinc: 1% of the DV
• Manganese: 22% of the DV

Maple syrup also contains small amounts of other vitamins and minerals, such as riboflavin (vitamin B2) and magnesium.

What is the glycemic index of maple syrup?

Maple syrup has a moderately lower GI of approximately 54 when compared to the GI of table sugar (sucrose), which is around 60-65.

This indicates that the rise in blood sugar levels caused by maple syrup will be more gradual as compared to table sugar. It is still sugar though, so its important to consume in moderation and be very mindful if you have an health issues.

What vitamins and minerals are in maple syrup?

In a typical 1/4 cup (60 ml) serving of maple syrup there are the following vitamins and minerals:

• Manganese: 22% of the daily value (DV)
• Riboflavin (Vitamin B2): 11% of the DV
• Zinc: 4% of the DV
• Calcium: 4% of the DV
• Potassium: 3% of the DV
• Magnesium: 2% of the DV
• Iron: 2% of the DV

Is maple sugar the same as maple syrup?

No, they are different types of sweeteners that are both derived from the tree sap of maple trees. Maple sugar is produced by converting maple syrup into a granulated powder.

This conversion involves heating the syrup and removing most of the water to produce a dense, sticky syrup. After pouring the syrup onto a flat surface and allowing it to cool and solidify, the resulting substance is crushed and ground into a fine powder.

Does maple sugar have the same vitamin content as maple syrup?

No, water-soluble vitamins like riboflavin and pantothenic acid – main nutrients in maple syrup – are lost during the process of converting it into maple sugar due to heat sensitivity, resulting in less water and higher sugar content. This ultimately means more calories and carbohydrates could be added to your diet through maple sugar consumption.

Is maple syrup a good alternative sweetener for more traditional sugars?

Yes, maple syrup is a great substitute for white sugar and other traditional sugars. It has a lower glycemic index than many other sugars. Maple syrup is also a more natural and unrefined sweetener with more beneficial nutrients and antioxidants. Its unique flavor adds depth to various recipes, both sweet and savory. It is also an eco-friendly option, as it is produced in North America and doesn’t require the same transportation resources as sugarcane-derived sweeteners.

Despite it being one of the popular liquid sweeteners you can still use maple syrup in baked goods like you would a cup of sugar. You do this by reducing the liquid you add so if a recipe calls for 1/2 cup of milk reduce that to 1/4th and then if it calls for 1 cup of sugar you’ll add 2/3 cup of maple syrup. This can take some trial and error but I love using maple syrup when I bake.

Maple syrup is also a favorite for using as pancake syrup but should not be confused with other syrups that are labeled as pancake syrup because these are totally different. Those syrups despite having the super golden syrup color are typically full of artificial ingredients, chemicals and typical processed white sugar, corn syrup or light corn syrup. Be sure you are choosing 100% pure maple syrup when selecting your maple syrup. Real maple syrup is much more beneficial than the fact stuff but easy to get confused with the million other choices.

Brown Sugar

How is brown sugar made?

Brown sugar is made by mixing granulated white sugar with molasses. Molasses is a byproduct of sugar refining that results from boiling down sugar cane or sugar beets to form a syrup. As the syrup boils, the granulated sugar is extracted from it, and the remaining liquid is condensed into molasses.

Molasses is thick, sticky, and has a sweet taste that is similar to caramel. Brown sugar is formed by blending molasses with granulated white sugar in various amounts depending on the intended color and taste.

What is the difference between light brown sugar and dark brown sugar?

Light brown sugar has roughly 3.5% molasses, while dark brown sugar has roughly 6.5% molasses, and the molasses is mixed with the sugar until it is thoroughly combined, resulting in a moist, lumpy texture. The higher molasses content means a more rich flavor and darker color.

What us the nutritional content of brown sugar?

• Calories: 48
• Carbohydrates: 12
• Fat: 0 grams
• Protein: 0 grams
• Fiber: 0 grams
• Sugar: 12
• Calcium: 1% of the Daily Value (DV)
• Iron: 1% of the DV
• Potassium: 1% of the DV

What is the glycemic index of brown sugar?

The glycemic index (GI) of brown sugar is approximately 64, which is considered a moderate GI value.

Is light brown sugar healthier than dark brown sugar?

No, there is very little difference between light brown sugar and dark brown sugar. The different comes from the amount of molasses added I after processing which affects the overall flavor.

What is brown sugar syrup?

Brown sugar syrup is a sweet, syrupy liquid created by heating a mixture of brown sugar and water. The syrup’s thickness and consistency can be adjusted by varying the ratio of brown sugar to water. Because of its caramel-like flavor, brown sugar syrup can replace other liquid sweeteners such as honey or maple syrup in recipes where a more robust taste is preferred.

It can also be drizzled over pancakes, waffles, or French toast as well as used as a flavoring for coffee or other beverages. Brown sugar syrup can last for multiple weeks in the refrigerator if stored in an airtight container. As it chills, the syrup may thicken, but a tiny amount of water and heating can thin it out again.

Brown sugar syrup does not provide any different nutritional make-up or content than regular granulated brown sugar.

Which is better brown sugar vs. maple syrup?

Maple syrup is the superior sweetener of choice. When looking at all categories it beats brown sugar in almost all of them.

• Maple syrup has a lower glycemic index of almost 10 points which is important to not only diabetics but anyone concerning about keeping their bodies blood sugar in balance which leads to better overall health.
• Maple syrup has been proven to have numerous health benefits while brown sugar has very little evidence of contributing to overall health.
• Maple syrup has more vitamins and minerals per serving than brown sugar as well.
• Maple syrup also has a variety of flavors available to match the intensity of any flavor profile you are looking to create.
• Brown sugar does have less calories and carbohydrates than maple syrup. Although this doesn’t mean a lot since the GI index for maple syrup is significantly lower.

Is it better to use brown sugar or maple syrup when cooking recipes?

Again maple syrup is better for you and your blood sugar overall so I like to try and use it when possible. However depending on what you are creating it can be challenging to use maple syrup in place of regular white sugar. Baked goods can prove very challenging to replace white sugar with a liquid sweetener as the results can change drastically.

So I would recommend using maple syrup for things like salad dressings, any liquid sweetener needs, marinades and things that are not baked. Baked goods are already challenging enough so that’s the one big thing I would use brown sugar in but I still recommend experimenting with maple syrup when you have the time!

Are there better maple syrup substitutes or brown sugar subsitutes?

Sweeteners like coconut sugar, raw sugar and agave nectar often come up as a good substitute for either of these. Coconut sugar would be my favorite of these. I personally use coconut sugar in my own baking, it has a lower GI index than regular sugar, brown sugar and maple syrup. It also still contains some vitamins and minerals. It comes in a granular form or sometimes referred to as sugar crystals.

Raw sugar is a form of sugar that is less processed than white sugar. It has large sugar crystals and a slightly darker color thanks to the reduced processing and stripping of all its natural properties. It is still very similar white sugar in terms of nutritional content, GI content and vitamins and minerals. It does contain slightly more vitamins and minerals but the difference is very minimal.

Agave nectar or agave syrup is the best choice for those looking for a low glycemic index sweetener or the best maple syrup substitutes that do not want to use zero sweetener chemicals. Agave has a GI of just 17 making it a great choice and it has a great flavor that works well I many different kinds of recipes.

Where can I find the sweeteners mentioned?

Every sweetener mentioned on this list should be available at big chain supermarkets. Brown sugar and maple syrup should be easy to find at almost all grocery stores. Coconut sugar and agave are gaining popularity and showing up in more stores. If you are interested in purchasing any of the sugars mentioned Amazon is always a great choice to use for things you can’t find close to where you live.

Do maple syrup and brown sugar cost the same?

No, pure maple syrup is significantly more expensive than brown sugar. It costs more to produce maple syrup and it often has to travel farther to the selling location.

How do you store these sweeteners?

You can store most the sweeteners mentioned in this article at room temperature. I personally prefer to store my maple syrup in the refrigerator because its recommended on the bottle and my house gets kinda hot something down here in the south! Plenty of people store theirs at room temperature as well so the choice is really up to you!

What sugar is recommended by professional health organizations?

Professional health organizations do not really recommend specific type of sugar choice but an overall guideline to reduce your overall sugar intake.

• The Centers for Disease Control and Prevention (CDC) recommends limiting added sugars to no more than 10% of daily calorie intake.
• The American Diabetes Association recommends limiting added sugars to no more than 10% of daily calorie intake.
• The Academy of Nutrition and Dietetics recommends that added sugars should not exceed 10% of daily calorie intake, but suggests that consuming less than 5% of calories from added sugars may have additional health benefits.
• The World Cancer Research Fund recommends limiting intake of sugary drinks and other foods and drinks high in added sugars.
• The American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) per day for men. This includes all types of added sugars, such as white sugar, brown sugar, honey, maple syrup, agave nectar, and others. They also recommend the selection of zero-calorie sweeteners like stevia and Sucralose.

Sugar is a common ingredient in basically everything we consume today. It’s important that despite what you choose as your sweetener of choice to limit the amount you consume. An increased intake is linked to multiple chronic diseases and health issues.

If you’re looking for another great all natural sweetener be sure to check out my post on Mānuka honey. Mānuka honey is a powerhouse sweetener with science backed evidence of numerous health and healing benefits.

In My Heart (Hardcover) by Jo Witek

This is part of a mini series and does a great job at teaching kids how to express emotions. This specific book talks about feelings from the heart so it goes with love theme for sure! It has fun illustrations and higher level vocabulary to help push your kids to learn new words.

Love Monster by Rachel Bright

This is a cute book with a story line that keeps kids hooked. It helps teach kids empathy as they hear about how the monster isn’t cute and furry like all the other creatures. There are also some craft activities that go with this book. We’ve made a little love monster with playdoh and googly eyes!

This Is Not a Valentine by Carter Higgins

This book is really sweet and teaches that we can show people we love them and care in other ways. It doesn’t have to be just on valentines with glittery gifts and such. I love the moral, illustrations and relatable story elements for kids!

Love From Crayons by Drew Daywalt

This is another book from a small but growing series. This entire series is filled with relatable illustrations for kids and super funny. This book has each crayon make a statement focused on their color and what love is. It keeps kids engaged and thinking critically about the true meaning of love!

I Am Love: A Book of Compassion by Susan Verde

This is part of a larger series about teaching various feelings, skills and ideas centered on mindfulness. The message is great for kids and talks about how to care/love others and be mindful to loving ourselves too. It also teaches some yoga poses that are centered on opening the heart charka. I highly recommend adding this to the mix because it focuses on the feeling of love and compassion and gives some movement to go along with it!

I Love You and Cheese Pizza by Brenda Li

This a silly book about a pig who thinks he only loves pizza. He has tons of silly mishaps and comical things occur throughout the story where he learns the true meaning of love. The humor in this one can really capture the attention of kids who aren’t feeling the lovey holiday stuff!

Love: A Story About Who You Truly Are

This is the ultimate self-love book! This book is a great one to read not just around Valentine’s Day but year round! It helps remind kids that they are special regardless of what others think. It promotes the idea we are all unique and we should love ourselves just the way we are.

Love Comes In Many Ways by Terry Pierce

This book focuses on the different ways animals and people can show love. It’s a board book as well which is great for little hands that aren’t always gentle. I like that it is fairly short and to the point but you can have good discussions about what each sentence and illustration means.

That What Love Is by Hannah C. Hall

This book is based on the bibles “love chapter,” corinthians. It follows the same pattern of love is patient, love is kind ect. The illustrations are super cute and the story it’s self is short enough that you can have discussions about what each phrase means.

So there you have it! A list of books that promote love, teach what love is and have plenty of opportunities to have discussions with your little ones about love! I like that these can be read year round to keep the love positivity around all the time!

What are some of your favorite Valentine’s books? Do you prefer ones that teach the more traditional idea of creating and giving? We have lots of those too and I promise I still give gifts! If you’re looking for a more meaningful gift idea check my post on easy DIY gifts you can create!

Ever had a conversation like this with your little one? Finding a balance between rewards, treats, motivation and healthy habits is beyond challenging in today’s world. Between ads on TV, YouTube, and grocery store registers lined with sugary treats its hard to gear your little ones towards a healthy lifestyle. I wanted to share with you some tips for setting your kids up for success and lifelong health.

Do What I Do

Guys the number one tip that’ll you’ll hear from every outlet is kids will do what you do. If you yourself model healthy habits your kids will follow. Creating lifelong healthy habits is about what you do on a consistent basis. My best healthy consistent habit is water intake! I love water and have no problem drinking it regularly. My daughter sees this and regularly requests water. She also asks for juice but has no problem being given water to drink throughout the day, at bedtime and with snacks.

Talk about the benefits

Even as adults we often need to be “sold” on the idea of something before committing. Before I do something, I want to know the why behind it and kids are the same way. When implementing a new healthy lifestyle choice its important to talk about the why. Even if its not a new choice and maybe just one that you’re receiving pushback on (hey bedtime, I’m looking at you) discussing the why will help. Phrasing it like we do this _____ because it helps us do this _______. An example would be we go to sleep at this time because sleep helps our body grow, fix things, and get ready for a full day of play. When we sleep our body and brain have time to rest so that we can feel good and ready for the next day.

Help Them Find an Activity they Love

I hate HIT workouts, training, and anything remotely close to it. If that was the only activity you gave me I would never be active because I can’t get into it. Kids are the same they have their own preferences on what they like so helping them find something active they like to do is important. It doesn’t have to be sports based like soccer, basketball or whatever. It can be nature walks to pick flowers, puddle jumping, scavenger hunts, dance parties or jumping rope. If you kid loves music have a dance party to their favorite songs for 10-15 minutes a day. If they are into video games, there are tons of those active video games available they can play.

Movement is movement, whether you are outside or inside it’s the effort that counts. My little one is so into jumping rope but at the young age of 3 cannot jump rope to save her life. Instead, we practice jumping and pretending to jump rope to get us moving. Anything that grabs their attention for even a short period of time! Here is the thing with movement, your body becomes addicted to it in a sense, this isn’t just for adults it’s for kids too! There are a lot of studies that have found exercise increases the release of endorphins that help you feel good!

Don’t withhold treats or force activity

If you are going to create lifelong healthy habits, then you must teach self-regulation around food and exercise. As adults we have days where we feel super motivated and others where we can’t bring ourselves to get active. This is normal and teaching a mindset around listening to our bodies and respecting them will help kids learn to listen to their own body. If my body is telling me I am tired its important for me to listen and rest that day. If my body is telling me it’s tired everyday (I feel ya) then I may need to examine why that is and make some changes.  The same goes with food. Only having treats once a month or every other can feel restrictive. Instead, giving kids a small treat on a more regular basis teaches them the mindset that its ok to have sweets in moderation.

Keep it Positive

This can be a hard one to do especially if you aren’t mindful about the way, you say things. Speaking about food, our bodies and others needs to come from a positive place. Saying things like those sweets will rot your teeth or make you fat can create an unhealthy relationship and mindset about food. Instead talking about what food does for out body.

Saying something like food gives us energy, sweets can give us a lot of energy, but it doesn’t last long and can make us tired soon after, where as an apple gives us lots of energy and that energy lasts for a long time. Apples also help our body grow, give us vitamins to have nice skin and nails. Sweets are super yummy, but they do not give our body things to help us so its important to eat lots of other healthy foods too. 

Speaking negatively about yourself or treats can create the idea that we are bad or certain foods are bad which can lead to restriction/binging cycles, eating disorders or shame around food choices. Regular conversations about why we have sweets sometimes and choose healthy foods a lot of the time is key.

Create Healthy Swaps Together

There is a lot of junk food in our world today and something I find joy in is creating healthy swaps for some of my favorite treats. When you make something that you like, is good food you it’s a great feeling. I look for healthy swaps all the time and constantly try them out. Sometimes they are awesome and become a staple and other times they are a total flop but a good experience. Start by choosing one of your favorite sweet treats and then google a healthy version.

For example, I love strawberry milk shakes, so I googled no-added sugar strawberry milkshake or healthy strawberry milkshake. I ended up finding one that is so good I don’t even miss the real deal! Doing this together will also start to help your child to see they have a choice and it’ll empower them to be able to create their own special treats.

Have Fun and Be Flexible

Honestly this is the biggest parenting tip for any area. If you’re trying to create healthy lifelong habits in your kids and they aren’t having fun, it won’t stick. Find things that they enjoy and get excited about. Try new things often and don’t be surprised when, as kids do, they change their mind on something they like. Just keep working to instill those healthy habits movement, self-love and moderation.

What is your favorite way to move with your kids or yourself? I am lucky that my oldest loves yoga just like me! The attention span for length isn’t quite there but we have fun getting our mats out together and making up silly fun flows and poses.

Companies today know that we want more natural, less toxic products. More studies are emerging showing that the chemicals we are ingesting and putting on our skin are causing very real health issues. These same chemicals are also being washed down our drains and into our water and food supply. Companies also know that we busy and often don’t have the time to investigate the products we are buying.

Many companies have started producing lines of “non-toxic” products and touting them as better for you and the environment. The sucky thing is that a lot of times they aren’t! These companies design their products to LOOK less toxic but, they are filled with just as many toxic chemicals as their regular counterparts.

Greenwashing is when a company or individual sells you on the idea that their product is “cleaner”, “non-toxic” and safer for you and the environment. They often use light, white, or neutral color palettes to sell that idea of “clean/pure ingredients.” They also tell you our product is free of certain ingredients but fail to mention it is still full of tons of toxic chemicals that are bad you and the planet.

Greenwashing is easy to fall for because companies put a lot of money and research into these products. So how can you not get duped into thinking something is green?

There are a few sure-fire ways to spot that companies could be misleading you or greenwashing you.

Check the Facts

1. https://www.sustain.life/blog/what-is-greenwashing mentions that not having any actual data or statistics to back up a claim is a huge red flag. Instead of 87.5% renewed energy they might say something like made with nature in mind! Going to company websites or even just reading the bottle can clue you into the idea of clean versus the science backed data of clean.

Fragrance

2. When a product has fragrance in it! Fragrance is a huge place without regulations that companies can add all kinds of chemicals to make their products smell “natural”. Just because it smells like lavender doesn’t mean there is any lavender in the product.

Look for Free From…

3. Products that have any of the following parabens, synthetic fragrance and dye, phthalates, sulfates, SLS and SLES, formaldehyde donors. Many non-toxic products actually state free off and list all of the above. These chemicals are the most commonly used have lots of research showing they can be toxic to you and the environment!

Look up the Score

4. The ewg.org will be your best friend here! Seriously, they have a database where they have researched and rated every ingredient in products so they can give you an overall “non-toxic” score. Check the picture above to see a few “clean” products that all have C or D safety scores! The EWG states that B and above are considered safe! They even have their own certification to keep an eye out for in the most non-toxic products!

Try not to stress if you’ve been duped by a brand or product! It happens all the time and all you can do is just try to choose better next time!

Which products got you? Seventh Generation had me for YEARS! I think it was that they weren’t a major brand so I thought oh this is a new “clean” brand.

Breastfeeding is amazing and has incredible benefits for Mama and baby! Breastfeeding can also be hard, painful and anxiety inducing. I’m sharing my experience, tips and favorite non-toxic products to hopefully help you in your own journey!

First and foremost I believe that fed is best. It’s a fact that breastmilk has benefits that outweigh formula but at the end of the day breastfed babies and formula fed babies can grow, meet milestones and be beautiful healthy kids!

With that being said I chose to do everything in my power to be able to breastfeed because I felt it was the most natural, budget friendly and healthy choice for my kids.

My journey was by no means easy and looking back I wish I had done somethings differently to make it a little easier. Here are my top 5 tips to help your breastfeeding journey along!

Start pumping early on

1. If you have low supply, start pumping early on! This is a big no from lactation specialist I met with but my supply was fairly low in the beginning and newborns can be sleepy! I think stimulating my supply more would have helped. I used the same pump for both my kids! The spectra 2 is amazing, use your insurance to get a free one or check it out by clicking here.

Healthy Snacks within Reach

2. Have easy healthy snacks ready before baby came! Eating granola bars filled with sugar and chips to satiate your hungry from nursing leaves you feeling junky. I wish I had made my own energy balls, smoothie packs or quick heat meals. I also wish I had sourced healthier bought snacks if I didn’t have time to make things. There are tons of healthy snacks and I’m sure you have your favorites but these Made Good bars from Target have less ingredients than a traditional granola bar! Click here to see my favorite ones!

Store Pump Parts in the Fridge between Feedings

3. Know that I didn’t have to wash my pump parts every time! I could store then in the fridge in between a few feeds! This is a huge time saver for me, I pump store for a few hours and pump again without washing. I usually wash after 8+ hours of use though and always refrigerate between uses! I usually just put my pump parts in by themselves but if you’re at work using a bag to help protect them is a good idea! Click here for the link to these reusable silicone bags, they are solid and help hide your parts if its a community fridge!

Protect your Nips

4. Used the nipple shields! Again lactation consults really recommended against these but when your nips are bleeding and you need to feed, they are a life saver! My kids never had issues using those and going back to regular no shield feedings. My favorites were the Lansinoh brand. I am honestly not sure that these are the most “non-toxic” but you hand wash them and use for a short time so I didn’t stress on it! Grab the lansinoh ones here.

Choose a Natural Nipple Cream

5. Earth Mama products are the best! Specifically the earth mama nipple butter! Not having to worry that your weeks old infant is ingesting toxins just for you to get some relief was such peace of mind. I typically applied this after every feed and then tried to let things air out if possible! Amazon was always the easiest place to find this for me but I am seeing it in more stores now! Click here for a link and remember the two pack is usually a better deal!

Try to enjoy the journey Mama! For me it was a really hard start filled with tears, stress, pain and frustration. It could be that way for you too but once you get the hang of it, it really is a breeze and something to be proud you worked hard to give your little one! Drop me a comment about where you are in your breastfeeding journey and your biggest tip for a fellow kinda natural mom!

Of course always consult with your doctor or licensed medical professional before implementing new advice!

I used to LOVE new years resolutions. We had a tradition with them where we shared, wrote them and other activities related to sending them into the universe. Like many, my resolutions often did not seem to stick.

A few years back I started to change how I approached resolutions. Instead of hard and fast set resolutions such as, I will workout 5 days a week for 30 minutes, or I will only eat 1700 calories, I made much more flexible ones. The point of a resolution is to help you be a better version of yourself, so making smaller more manageable goals is a much more sustainable way to achieve them.

It’s great to have high expectations and the belief that they can be reached but if they are too high and not working, change them instead of tossing them out altogether.

My resolution last year was to cut down on my food waste. I often left things in the fridge that I bought and ate out instead. As I reflect, I think I did a great job at this goal, but I still have room for improvement. It’s something I want to continue to focus on but since I feel I do a better job at it; I won’t make it a goal this year.

This year I had a few main resolutions and then a few more broad ones. My three main ones that I am currently tracking are to cut out added sugars, most of the time, if I make a mistake then I can just try again the next MEAL, not day, not Monday, not week! I used to toss the whole day to shit if I messed up at all and would just kind of spiral but now, I just try to get back on track the very next time I have the opportunity.

Added sugars are a huge issue today! It’s in so many things and added sugar has been linked to a lot or scary, preventable diseases. I’m a big believer that every now and then is ok but when I’m left craving it daily, it’s a problem!

Another goal I have is to focus on adding more intentional movement into my day. I opted to set a goal of just 15 minutes a day. I left this open so it could be dancing with my girls, yoga, riding bikes, walking or anything that got my body moving! With a toddler and infant at home I can’t guarantee I’ll wake up early to workout or be able to get a solid 30/45 minutes of alone time to do a workout.

The next one I have is related to minimalism, kind of. I don’t want to be a minimalism per se but I do want to own less so that I do not feel overwhelmed with my stuff. I notice my girls play better with less toys, cleaning takes less time, laundry takes less time, and I can focus on living vs. cleaning/organizing. I want to be intentional about what I buy and reduce spending! I also notice how much better I feel mentally when my space is clean and there is less in it!

I am using a habit tracker to track each of these goals. Again, I am not super strict! If I danced with the girls for 13 minutes that counts for me as my movement. If I had a breakfast sandwich that had 2 grams of added sugar, but I intentionally skipped the donuts, cookies, or whatever obvious sugar than I am counting that as a win! As you can see, I have messed up a few days but owning it and trying again ASAP is helping me stay on track and accountable!

I printed this habit tracker from the morningmotivatedmom.com. She has a few different styles available for download and as you can see you can add a ton of habits/lines!

So here is to new year, SAME you but making small changes to improve the pretty great person you already are! If you’ve already messed up on your resolutions, don’t kick the whole thing out just readjust your goals and try again!

On a final note, I want to say I am so happy you are here and hope to see you around more often! I can’t wait to share some of my wellness strategies and ideas to live a healthier, more natural life!