Most people don’t realize there are two very different types of cinnamon on the market: Cassia and Ceylon. While they may look and taste similar, their effects on the body are not the same. Cassia cinnamon - This is the most common type found in grocery stores. - Stronger, spicier flavor. - Contains high levels of coumarin, a compound that can stress the liver when consumed regularly in larger amounts. - Fine for occasional baking or flavoring, but not ideal for daily wellness use. Ceylon cinnamon (often called “true cinnamon”) - Milder, slightly sweet flavor. - Very low in coumarin, making it safer for consistent use. - Traditionally used for its supportive benefits related to: Blood sugar balance Digestive comfort Anti-inflammatory support Antioxidant protection - From a wellness perspective, this distinction matters. If you’re adding cinnamon to coffee, smoothies, oatmeal, or supplements daily, Ceylon is the superior choice for long-term health. My opinion: Small ingredient choices, made consistently, add up. Switching from cassia to Ceylon cinnamon is a simple upgrade that aligns with a more intentional, body-friendly lifestyle. If you’re working on metabolic health, energy, or reducing unnecessary toxin load, this is one of those “quiet wins” worth making. As always, quality matters. Read labels, know your sources, and don’t assume all spices are created equal.

If you’re looking for a clean, versatile, ridiculously high-protein food to add to your routine, quark needs to be on your radar. It’s been a staple in Europe for decades, and once you try it, it’s hard to go back to regular yogurt. What Is Quark? Think of it as the perfect middle ground between Greek yogurt, cottage cheese, and soft cheese. It’s thick, creamy, mild, and naturally packed with slow-digesting casein protein—great for steady energy and keeping cravings in check. Why Quark Is Worth Adding to Your Diet ✔ High Protein Most quark delivers 12–17g of protein per ½ cup without the added sugar you see in many yogurts. ✔ Naturally Low Sugar Plain quark is almost sugar-free. You decide what sweetness (if any) you want to add. ✔ Versatile Mix it with berries and honey, use it as a protein-packed base for smoothies, replace sour cream, or stir it into sauces and dips. ✔ Clean, Minimal Ingredients Most real quark contains just milk + cultures. Simple and unprocessed. ✔ Great for Appetite Control Casein digests slowly, keeping you fuller much longer than traditional yogurt. How to Make Quark at Home (Surprisingly Simple) Ingredients: - 1 gallon whole milk (or 2%, depending on preference) - ½–1 cup buttermilk or a quark starter culture Steps: 1. Warm the milk over low heat until it’s around 85–90°F—warm, not hot. 2. Add the buttermilk, stir gently, and remove from heat. 3. Cover the pot and let it sit at room temperature for 12–24 hours. It will thicken and develop a slight tang—this is exactly what you want. 4. Strain it through a cheesecloth or fine strainer for several hours.The longer you strain, the thicker your quark becomes. 5. Refrigerate and enjoy with fruit, nuts, oats, honey, or use it as a savory base. Homemade quark keeps 5–7 days in the fridge. Clean, Reliable Brands to Look For If you prefer store-bought, here are some of the cleanest quark options in the U.S.: • Elli Quark – High protein, low sugar, simple ingredients.

Here’s a wellness truth that surprises almost everyone the first time they hear it: Most conventional toilet paper, paper towels, and napkins are bleached with chlorine or chlorine dioxide. That whitening process may make products look “cleaner,” but it comes with trade-offs that are rarely discussed. Why Bleach in Paper Products Matters When paper products are bleached, they can contain trace amounts of dioxins and chlorinated byproducts. These compounds are not added intentionally—but they are a known result of the bleaching process. Over time, repeated exposure may contribute to: - Skin and mucosal irritation (especially in sensitive areas) - Disruption of the body’s natural microbiome - Added toxic burden on the liver and immune system - Environmental contamination of water systems Toilet paper is particularly concerning because it’s used on one of the most absorbent areas of the body, daily, for years. Small exposures add up. Paper towels and napkins also matter because: - They come into contact with food - They are often used with heat or moisture, increasing chemical transfer - They create indoor air exposure when broken down or composted “But It’s FDA Approved…” So were cigarettes at one time. Regulatory approval usually looks at short-term safety, not long-term cumulative exposure across dozens of products used every day. Wellness is not about panic—it’s about reducing unnecessary inputs where better options exist. Better, Safer Alternatives The good news: switching is simple. Paper Products - Unbleached or chlorine-free toilet paper - 100% recycled, unbleached paper towels - Bamboo-based paper products - “PCF” (Processed Chlorine Free) labels Cleaning Options Many conventional cleaners contain bleach, ammonia, or synthetic fragrances that add to the same toxic load. Better options include: - Plant-based, enzyme-driven cleaners - Hydrogen peroxide–based disinfectants - Essential oil–based cleaners (properly formulated) - Simple DIY blends (vinegar, baking soda, castile soap)

Christmas Eve is one of those days that carries a lot of emotion with it—family, memories, traditions, and yes… usually more food than normal. I want to offer a simple reminder tonight: your wellness journey is not fragile. It doesn’t break because of one meal, one dessert, or one relaxed day. If today looks like: - Extra carbs - A skipped workout - A slower morning or a later night That’s not failure. That’s life—and a full one. What does matter is this: - You stay hydrated - You eat mindfully where you can - You enjoy the people you’re with without guilt - You wake up tomorrow ready to get back to your routines, not punish yourself Consistency is built over weeks and months, not judged over holidays. If you want to do something small but meaningful tonight, try this: - Take a 10–15 minute walk - Stretch before bed - Write down one thing you’re grateful for about your health this year Those small actions reinforce identity, not restriction. I’m proud of the work this group has been putting in, especially during a season where it’s easy to drift. Enjoy tonight. Be present. Tomorrow is another opportunity to move forward. Merry Christmas Eve to you and your families.

Serves 4 generous side portions — Ready in 8 minutes flat Salad Base ▪︎3 big handfuls arugula (peppery kick) ▪︎3 big handfuls baby spinach ▪︎1½ cups very thinly shaved Brussels sprouts (use mandoline or sharp knife) ▪︎1 small bunch lacinato (Tuscan) kale, stems removed, leaves finely shredded and lightly massaged with a pinch of salt ▪︎½ English cucumber, halved lengthwise and thinly sliced ▪︎3–4 radishes, paper-thin slices (optional but pretty) Power Add-ins ▪︎½ cup pomegranate arils (or chopped apple if out of season) ▪︎⅓ cup toasted pumpkin seeds (pepitas) or sunflower seeds ▪︎¼ cup crumbled feta or goat cheese (skip or use vegan feta for dairy-free) Optional protein boost: 1 cup cooked chickpeas or 6–8 oz grilled chicken/shrimp Light Lemon-Balsamic Vinaigrette (makes exactly the right amount) ▪︎3 Tbsp good extra-virgin olive oil ▪︎1½ Tbsp fresh lemon juice ▪︎1 Tbsp balsamic vinegar (or white balsamic for lighter color) ▪︎1 tsp Dijon mustard ▪︎1 tsp pure maple syrup or honey ▪︎1 small clove garlic, minced or microplaned ▪︎¼ tsp kosher salt + lots of black pepper → Shake everything in a jar for 10 seconds. It will look creamy even without emulsifying hard. To Assemble Toss all the greens together in your biggest bowl (the volume shrinks once dressed). Add cucumber, radish, pomegranate, and seeds. Drizzle with ¾ of the dressing and toss gently with your hands — you want every leaf lightly glossy, not drenched. Taste a leaf → add the last bit of dressing + more salt/pepper if needed. Pile high on plates or serve family-style. It’s crunchy, tangy, slightly sweet, and the acidic. You’ll want this salad with everything now.