Natural cleaning products made with simple, plant‑based ingredients are becoming popular. They are often referred to as "green" cleaning products and can be just as effective as conventional cleaners without the harsh ingredients.
The rise of “green” branding has opened the door to a lot of confusion. Companies often use eco‑friendly buzzwords or earthy packaging to make their products seem safer or more sustainable than they really are.
Many brands rely on vague terms like “non‑toxic” or “natural,” which aren’t regulated and don’t guarantee anything about the formula. This practice - known as greenwashing - can make it difficult for consumers to know what they’re actually buying.
It can be extremely difficult to find green products, since there are so many chemical names we are unfamiliar with. The Environmental Working Group's ingredient database, finding a company you trust, or making cleaning supplies yourself are great ways to make sure your cleaning supplies are really green.
Let's look at some ways to build a cleaning routine that’s both healthier for your home and kinder to the environment.
"Green" Cleaning Supplies
According to the Environmental Working Group, "U.S. law allows manufacturers of cleaning products to use almost any ingredient they wish, including known carcinogens and substances that can harm fetal and infant development. And the government doesn’t review the safety of products before they’re sold."
EWG’s staff scientists created an easy-to-navigate hazard ratings system by evaluating the ingredients, rather than relying on a company's claims. They used that information to create a Guide to Healthy Cleaning, which allows you to search for information on specific products. You can also print out this one-page guide to healthy cleaning, which will help you evaluate store-bought cleaning supplies.
These products tend to be gentler on indoor air quality, which is a big win for anyone sensitive to synthetic fragrances. They are also free from hormone-disrupting chemicals called obesogens and other toxic ingredients.
A Dirty Hoe
If you do not want to look up each product you use, there is a trustworthy source for your cleaning supplies right here in Warrenville. A Dirty Hoe is a small business that I trust enough to use in my home and carry some of their products in my office. You can find them at "A Dirty Hoe." They have laundry detergent, hand soap, and toilet bombs with all-natural ingredients. It's also a great place to find gifts like bath bombs, body scrubs, candles, etc.
My Sister's All-Purpose Cleaner Recipe
My sister, Joelle, lives with her family on a homestead. They prioritize their health through natural living, nutrient-dense whole foods, and limiting their exposure to toxins. She has a recipe for a homemade all-purpose cleaner made from baking soda and vinegar. You can't get much simpler than that, and it works wonders.
Just mix
-
½ cup vinegar
-
¼ cup baking soda
-
½ gallon water
Store it in a spray bottle, and use it to clean showers, bathrooms, and windows.
What are your favorite natural cleaning remedies or products?
Dr. Jamie
* For information on my sister's life as a mom of five kids living on a homestead with two cows, more than twenty chickens, and a bunch of vegetables, follow her at From Scratch Farmstead.
In 1957, Alfred Fielding and Marc Chavannes tried to invent a 3-D wallpaper by sealing two plastic shower curtains together with heat. The results were disappointing, and it was a complete failure as wallpaper. Failing can lead to embarrassment and shame; however, their failure is why we have bubble wrap today.
A decade later, Spencer Silver accidentally made a weak adhesive that peeled off without leaving residue when he was trying to make a strong adhesive for the space industry. It was far from what he intended, but it was used to develop Post-it notes.
As Henry Ford said, "Failure is simply the opportunity to begin again, this time more intelligently.” If you embrace failure as a part of learning, you will not need to play it safe. You will be free to try innovative ideas with the potential for huge success.
It is okay to try, fail, learn, and try again. If you never fail, your goals may be too small. It might keep you from failure, but it will also limit your growth. Shifting your mindset to accept failure as a part of growth can help you keep going despite disappointment.
Let’s explore why many leaders believe that failing is a step on the path to greatness.
Fail Forward & Talk Kindly
Children fail many times while working toward new milestones. Think of a baby learning to walk. Do they master it on the first try? No, the progress is slow, and they fall over-and-over. Do children learn to roller skate easily without any challenges? Probably not. When they persevere despite failure and learn from their mistakes, they often master the skill. Winston Churchill said, "Success consists of going from failure to failure without loss of enthusiasm."
Enthusiasm can be seen in those around the child as well. Just think of that toddler starting to walk; a good parent says words of encouragement. They go a few feet in front of the toddler and say, "Come here" in an excited voice. No one gets mad or scolds the toddler for falling. When a child falls while learning to skate, a parent may say, "I know it's hard, but you've got this."
What if we talked with ourselves with the same compassion?
Self-Compassion
Speaking compassionately to ourselves frees us up to try things we may otherwise shy away from. Think of a child who is afraid to be mocked vs. one who knows they have people cheering them on, whatever the outcome. Which child would you want to be when trying something hard? Why not be that for yourself?
Many people treat themselves more harshly than they would speak to anyone else, especially when they don't succeed. We need to begin challenging our inner dialogue when it says harmful things we would never tell another person. It takes time to change it, but we can begin by noticing our thoughts.
Put a little space between the words and who you are as a person...
- If you find yourself thinking, "I am stupid," try changing it to, "I notice I'm thinking I am stupid."
- If you find yourself thinking "I am a failure," try changing it to "I notice I'm thinking I am a failure."
- If you find yourself thinking, "I am never going to achieve this," try changing it to "I notice I'm thinking that I will never achieve this."
Eventually, you can begin to challenge those thoughts and look for proof that negative self-talk isn't true. The goal is to follow Brené Brown's encouragement to "talk to yourself like you would to someone you love.”
Are They Still Failures
Many of the most successful people were initially considered failures. Just look up the history of the Beetles, Walt Disney, and Oprah Winfrey. They didn’t give up when they were not recognized for their brilliance. And did you know that Howard Schultz was rejected for a loan 242 times before he secured the funds to start Starbucks?
I love how Thomas Edison is quoted as saying, “I have not failed. I’ve just found 10,000 ways that won’t work.” Each failure we have may be bringing us one step closer to something beautiful. J.M. Barrie, the author of Peter Pan, also had a unique perspective on failure, saying, "We are all failures - at least the best of us are.”
These people must have had a growth mindset that gave them the fortitude to persevere. This mindset focuses on the ability to improve and progress, rather than the limiting belief that you are born with set abilities that limit your capacity for success. If you are interested in developing a growth mindset, check out Carol S. Dweck's amazing book "Mindset: The New Psychology of Success."
What would you do if you knew you wouldn’t fail? Embracing the possibility of failure can free you up to take chances and pursue your passions. When you realize that failure has a purpose, it will make persevering a little bit easier.
Dr. Jamie
*I earn a small commission on qualifying purchases as an Amazon Associate.
Dr. James Levine of the Mayo Clinic once said, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” These words are dramatic; however, sitting for long periods can impact circulation, metabolism, joint health, and even longevity.
What’s even more surprising about this is that the negative effects of sitting even show up in people who exercise daily. Movement isn’t something we can “bank.” It's something our bodies expect consistently throughout the day. A one‑hour workout, while beneficial, cannot fully undo eight to ten hours of stillness.
Our society tends to think of movement as a time set aside for working out rather than something that can be built into our day. Challenging that perspective may help us to be more intentional about the movement opportunities we can create throughout our days. Developing the habit of moving during the day can have a big impact on how our bodies function.
Let's learn from the animal kingdom, our ancestors, and our children about natural movement.
Orcas in Captivity
In the wild, an orca can swim up to 100 miles a day, navigating vast oceans with freedom and purpose. In captivity, that same orca is confined to a tank, swimming in small circles. Over time, its dorsal fin may collapse - a physical sign of unnatural living conditions.
Like the orca, it is easy to find ourselves moving in limited, repetitive patterns that don’t reflect what our bodies were designed for. This may involve...
-
Sitting for hours in the same position
-
Walking only on flat, predictable surfaces
-
Wearing shoes that restrict natural foot movement
-
Repeating the same exercise routines
-
Using machines that dictate our movement patterns
These habits slowly shape our bodies - and not always in beneficial ways.
Impact of Restricted Movement
While we don’t have dorsal fins, we do have our own warning signs that our movement has become restricted or unnatural. These often show up as...
Often, problems are the cumulative result of years of limited movement, repetitive stress, or lack of natural load on the body.
Cavemen Didn’t "Exercise"
Our ancestors didn’t schedule workouts. They didn’t need treadmills, dumbbells, or fitness trackers. Movement was built into their survival - walking long distances, gathering food, carrying heavy loads, climbing, building, and adapting to the natural environment.
This kind of movement was...
In contrast, modern exercise often involves repetitive motions, isolated muscle groups, and machines that guide our bodies through narrow, unnatural ranges of motion. It’s no wonder our bodies feel stiff, weak, or imbalanced - we’ve traded natural movement for artificial patterns.
Lessons From Children
Children naturally move throughout their day. They wiggle, climb, jump, crawl, and explore without thinking about “exercise.” Stillness is something they learn; movement is their instinct. They don’t move because they’re trying to burn calories; it’s how they interact with the world. It feels good, and they have fun with it.
As adults, we can learn from that. If your job requires long hours of sitting, look for small movement breaks that bring you joy. They don’t have to be strenuous or time‑consuming. It can be as simple as standing for a phone call, stretching in your chair, or walking to refill your water.
Let’s take a cue from the little ones and rediscover the joy, spontaneity, and freedom that come from moving more - not just exercising more.
Incorporating Natural Movement
The goal isn’t to overhaul your life overnight. Long‑term change happens gradually, and your body will adapt when given time. The most important shift is in your mindset. Movement isn’t an event; it’s a lifestyle.
Here are simple ways to add more natural movement to your day...
-
Walk instead of driving when possible
-
Sit on the floor or stand instead of reclining
-
Take short movement breaks at work
-
Make phone calls while walking
-
Chop food by hand instead of using gadgets
-
Carry your child or groceries instead of relying on tools
-
Use a basket instead of a cart
-
Water plants with a pail instead of a hose
-
Dance around your house instead of watching a show
-
Take the stairs
-
Walk on inclines or uneven terrain
-
Go barefoot when appropriate
-
Park farther away
You can even get more "movement" by choosing ways to engage your muscles more while you are at rest. Sitting on a stool, for example, uses more muscles than sinking into a recliner. Watching a show while sitting on the floor will engage more muscles than sitting on the couch.
If you think about the history of human beings, the idea of setting aside time to “exercise” is extremely new. So, don't forget about simply moving throughout your day. Consider picking 2-3 things listed above to try today. Little changes build up and can make a big difference over time!
Dr. Jamie
Did you know astronauts left four bags of poop on the very first trip to the moon? It’s a quirky bit of space history that highlights something universal: everyone deals with digestion, no matter where they are.
Even though it's a very natural part of life, talking about poop tends to make people squirm. Part of that discomfort may be rooted in evolution. Humans developed a natural aversion to feces because it helped protect us from parasites and harmful bacteria.
While that instinct served our ancestors, it keeps us from conversations that could help us better understand our bodies. When something seems “gross,” we often shut down curiosity instead of leaning into it. The problem is that silence leaves people wondering what’s normal.
Our bodies communicate constantly, but we don’t always know how to decode the messages. Without open conversation, many people assume their habits are normal, even when they may not be. As a result, important signals from the digestive system can be misinterpreted or ignored.
So, let’s loosen up and talk about poop - because it’s one of the simplest ways to understand digestive health and what our bodies are trying to tell us.
The Basics
Ideally, poop will be...
- smooth & soft
- chocolatey brown color (like that of a Hershey bar)
- consistent (1-3/day) since it is the body’s way of eliminating toxins
It should not...
- fall apart when the toilet is flushed.
- have a very strong odor
- be difficult to wipe.
- hurt & you shouldn’t have to strain. (Doing so can lead to hemorrhoids, prolapse, and other problems.)
The Bristol Stool Chart
When we consider the form of our poop, the Bristol Stool Chart is a helpful tool. Developed by Stephen Lewis and Ken Heaton at the Bristol Royal Infirmary, the chart is a diagnostic tool that classifies human feces into seven forms.
Cabot Health, Bristol Stool Chart / CC BY-SA
Reading the Signs
Once you notice that you are not having ideal bowel movements, you can start working on a solution. Here are some reasons for the symptoms you may be experiencing.
- Soft poop - may indicate that you are not eating enough fiber.
- Hard poop - may indicate that you need to drink more water.
- Dark poop - could indicate bleeding in the GI tract.
- Light poop - could indicate malabsorption.
- Not frequent - less than one bowel movement a day is a sign of constipation.
- Too frequent - three bowel movements a day is considered diarrhea.
- Smell - poop doesn’t smell great, but it should not smell terrible either. It could be a sign of a heavy toxin burden if it does.
It may be important to work with your doctor if you are experiencing any of these trouble signs. The information above can be a good starting point, but there are many other things these symptoms can indicate (bacteria, parasites, thyroid trouble, etc.).
Squatting
A study by Dov Sikirov found that squatting is one of the most effective positions for eliminating stool without straining. Researchers believe this is because squatting helps relax the pelvic muscles and creates a straighter pathway in the rectum, allowing waste to pass more easily.
The Squatty Potty is a modern toilet stool designed to mimic the squatting position while sitting on a standard toilet. It was created by a family hoping to help a loved one who struggled with constipation.
Beyond its clever design, the brand has become widely known for its educational, humorous, and slightly irreverent commercials that make talking about bathroom habits a little less awkward.
(You can buy the classic 7” white squatty potty here or an adjustable height bamboo squatty potty here.)
It’s not every day that we talk about poop or mystic unicorns, but since our digestion greatly impacts our overall health, maybe we should. I am comfortable talking about these awkward health topics, so bring them up at your next appointment.
Dr. Jamie
*I earn a small commission on qualifying purchases as an Amazon Associate.
The Aztecs and Incas were believed to endure long stretches with limited access to fresh water. They often turned to plants like chia and cacti to help maintain hydration. These plants contain a naturally gel‑like form of water within their mucilaginous fibers, which may have helped sustain them through harsh, dry conditions.
In Quench, authors Cohen and Bria describe gel water - sometimes called “living water” - as a naturally gel‑like form of water found in plants. Rather than behaving like plain liquid water, this type of hydration interacts with plant tissues in unique ways, giving it properties that differ from the water we typically drink.
Humans have been benefiting from it for centuries without fully understanding why it feels so nourishing. Only recently have researchers begun exploring how this gel‑like hydration moves through the body and supports steadier, more sustained hydration. With this growing understanding, gel water is more than an intriguing idea - it is a practical tool for our well‑being.
Let’s explore how this discovery might enhance your hydration today.
How Does It Work?
Some researchers suggest that gel water may hydrate the body more effectively than plain water. It has a thicker, gel‑like consistency that tends to be absorbed more gradually, allowing it to stay in the body longer and providing steadier hydration.
Another idea centers on osmolality—the concentration of particles like sodium and glucose in a fluid. Plain water has very low osmolality, which means it can move through the small intestine too quickly to be fully absorbed. Gel water, with its naturally higher osmolality, may be easier for the body to take in and use.
There’s also growing interest in how gel water interacts with the body’s electrical systems. Its dense, constantly shifting structure appears to conduct electrical signals more efficiently, and foods rich in electrolytes may help spark the hydrogen bonding that creates even more gel water internally. This could play a role in deeper, more sustained hydration.
Much of what we understand about gel water comes from the work of researchers like Dr. Gerald Pollack, Dr. Stacy Sims, and Dr. Schaefer, who study how structured water behaves inside the body.
Tips For Hydration
Schaefer also shares a handful of easy ways to bring more gel water into your daily routine—small shifts that can help your body hold onto hydration more effectively throughout the day.
-
Start your morning with 16 ounces of lemon water to support early‑day hydration.
-
Add a tiny pinch of salt (1/16 teaspoon) to every eight ounces of regular water to support absorption.
-
Brighten your water throughout the day with a squeeze of citrus like lemon, lime, or grapefruit for a natural boost of structured hydration.
-
Fill your plate with fruits and vegetables, which are some of the richest natural sources of gel water.
-
Sip or cook with bone broth, a mineral‑rich liquid that naturally contains gel water.
-
Blend a teaspoon of crushed chia seeds into smoothies or drinks. They form a gentle gel that your body absorbs slowly and steadily.
-
Cook with coconut oil or ghee, both of which support the body’s ability to create and maintain structured water internally.
These simple habits weave gel‑water‑rich foods and fluids into your day in a way that feels natural - and they can make a meaningful difference in how hydrated you feel.
Read more ...
Breathing properly is one of the simplest, most instinctive things we do - or at least, it should be. Yet for many adults, the mechanics of a healthy breath quietly drift off course over the years. What feels “normal” often isn’t, and the consequences can be far more significant than we realize.
Back in 2003, researchers examined the breathing patterns of 96 adults. The results were startling - only a quarter were breathing the way the body is designed to. Most showed limited rib‑cage movement or relied heavily on upper‑chest muscles. And when asked to take a deep breath, nearly three‑quarters lifted their chests instead of engaging the diaphragm.
These findings raise some compelling questions. If breathing is automatic, how do so many of us end up doing it inefficiently? And what does that mean for our overall health, energy, and stress levels? Ineffective breathing doesn't have to be a permanent problem, but we need to be intentional to change it.
Let's explore how we can reclaim a healthier, more natural breath.
Why Breathing Properly Matters?
-
Proper breathing helps you maintain spinal stability, while improper breathing often leads to instability through the spine and pelvic floor.
-
Improper breathing can lead to poor coordination and poor cardiovascular endurance.
-
Using accessory muscles to help with breathing can lead to problems with shoulder mechanics
-
Faulty respiration mechanics can lead to recurrent back pain.
-
Improper breathing can play a major role in chronic fatigue, anxiety, panic attacks, and many musculoskeletal sympt
What Happened?
If you watch a baby breathe, they pretty much universally breathe perfectly from their diaphragm. They don’t have to think about proper mechanics; it is just natural for them!
Over time, adults spend many hours sitting in chairs, slumping forward at computers, or reclining in La-Z-Boy chairs watching TV. This changes the position of our spine and rib cage, causing us to find alternate ways to breathe.
In addition, many of us look at models in advertisements and strive for a "flat stomach". Normal breathing involves letting the belly go outward with each inhalation. When we constantly hold our stomachs tight (consciously or subconsciously) to make them appear flatter, it is impossible to breathe correctly.
Learning to Breathe Naturally Again
Once we realize what needs to be adjusted, we can practice it correctly until it becomes automatic. Breathing is the foundation for all other movements, so we can't move well if we skip this important step.
I created this video a few years ago to lead you through proper breathing mechanics. There is more to it than just belly breathing; my instructions might be different from what you expect. It is best to start by practicing what is covered in the video for 5-10 minutes a day.
You can also try to focus on your breathing technique for one or two minutes at least once an hour. This could mean reminding yourself with a note for your desk at work, setting a timer, or thinking about it every time you do a certain activity (like stopping at a red light).
Keep in mind that most people who breathe improperly have been doing it for years. If you want more guidance, we can talk about it at your next visit. Call our office at 630-448-0255, and we'll work together to get you breathing better!
Dr. Jamie
