Kathy K. Norman
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Searching for Safer Nail Polish

9/18/2020

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We are nearing the end of summer sandal season. Since I live in the deep south, there is a high probability that I’ll still be sporting my favorite strappy shoes for at least another month. I love painting my toenails a rainbow of colors during this time of year. Since creating a chemical-free life is one of my healthy living goals and a helpful fibromyalgia recovery strategy, I want to know what ingredients are used to make any product I put anywhere on my body. There are a lot of potentially harmful ingredients in many popular brands of nail polish. Four of the most toxic are: 
 
  • Formaldehyde. It is used in embalming fluid and can cause cancer.
  • Toluene. It’s used in gasoline, affects the nervous system, and can cause headaches, dizziness, nausea, and eye irritation.
  • Dibutyl-pthalate (DBP). It has been linked to reproductive problems. 
  • Triphenyl phosphate (TPHP). It’s used as a fire retardant and has been linked to disruptions in the endocrine system. A study by researchers at Duke University found measurable TPHP inside the bodies of women just 10-14 hours after they applied nail polish that contained that ingredient. Duke University TPHP Study 

To limit my exposure to toxic ingredients and still have fun using nail polish, I only paint my toenails in the summer during sandal season. This limits the amount of time it is on my body to just a few months of the year. I rarely paint my fingernails since I constantly use my hands and I want to minimize any possible contact with harmful substances. I use a safer nail polish brand that contains fewer toxic chemicals than many mass marketed brands.
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If you are not sure which brands are safest, search online for nontoxic nail polish. Even if you find an article with a list of safer brands, you still have to verify the ingredients yourself. Look for brands that are free of the four toxic ingredients listed above. Check brands you like on the EWG Skin Deep Database. It’s a great resource. Type in the name of the product and they will give you a numerical color-coded rating. Lower green numbers are safest. Higher red numbers contain the most toxic ingredients. The yellow middle set of numbers remind you to be cautious because this product contains some safe and some unsafe ingredients. My favorite safer nail polish company went out of business recently, so I’ve been noodling around the internet and checking the Database looking for new options. I found two brands that have safer green ratings: Piggy Paint and Suncoat Polish. Even if I’ve used a product previously, I do a quick check on the EWG Database. Companies change their formulas all the time and manufactures that value nontoxic products are taken over by companies that don’t value safer ingredients at all.

If you adore colorful nails, find the safest polish options, and enjoy your beautiful happy toes during the remaining warm days. Summer will slide into autumn soon enough and it will be time to pull your favorite boots out from the back of the closet.
 
Here’s to making healthy choices and creating a chemical-free life!

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2 Ingredient Nontoxic All-Purpose Cleaner

9/7/2020

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The lifestyle changes I implemented to help me recover from my severe fibromyalgia symptoms included creating a chemical-free life. As part of that process, I ditched household cleaners made with toxic chemical ingredients and replaced them with products made by companies like Seventh Generation, Method, and Better Life that specialize in safer cleaning products. As I roamed the internet looking for alternative cleaning solutions, I discovered something really awesome. I can make my own cleaning products from inexpensive ingredients like plain white vinegar, baking soda, mild soap, borax, and other common items you probably already have in your pantry. One of my favorite finds is this simple recipe for making all-purpose cleaner from just two ingredients: white vinegar and water.
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ALL PURPOSE CLEANER

Mix equal parts of plain white vinegar and water in a spray bottle. Shake to mix. Label the container so you will remember what's in there. I currently have homemade tile floor cleaner, toilet bowl cleaner, shower cleaner, wood floor cleaner, wood restorer, and more in my cleaning supplies cabinet. So, I definitely need labels.

Some folks like to add a drop or two of essential oil to their homemade cleaners. This can be risky because pure organic essential oils can cause skin and eye irritation and synthetic essential oils may contain artificial preservatives and other toxic ingredients. I think it's safer to skip the scent. 

Use the all-purpose cleaner on countertops, mirrors, appliances, chrome, faucets, and anything else you would normally clean with a commercial all-purpose cleaner. Spray the solution on the surface you want to clean. Wipe it off with paper towels or a micro fiber cloth. No rinsing needed. Be sure to use a micro fiber cloth when cleaning mirrors, glass, and chrome. It will leave them sparkling clean without leaving behind paper towel residue. 

Interesting factoid: Vinegar contains 5 % acetic acid which kills bacteria and viruses. Vinegar is such an effective germ killer that it is used in some hospital high risk neonatal units to protect vulnerable newborns from exposure to both germs and harsh chemicals.

What is your favorite nontoxic cleaning product? Do you have a great recipe for making a nontoxic cleaning product at home? Please share your favorite finds in the comments. Here's to a chemical-free healthy life for all!

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Ditch Toxic Household Cleaners

9/7/2020

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A big part of my healthy living strategy is creating a chemical-free environment in my home. This required me to change almost everything about the way I did daily life. Change is hard. But it was worth it. The lifestyle changes I implemented helped me recover from my severe fibromyalgia symptoms.

Scented products were the first category of potentially harmful things I eliminated because they contain so many toxic chemicals. Read more at: Fragrance Fuels Chronic Illness. I tackled cleaning products next. The more research I did, the more harmful ingredients I discovered hiding in cleaning products. I wish I could tell you that I faced making changes with enthusiasm, joy, and loads of positivity. Actually, there was a lot of eye rolling and yelling at my laptop. “Go away stupid internet showing me all kinds of toxic chemicals lurking in products I've been using for years.” 
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I whined a while and complained to anyone within earshot about how hard it was to change my routine. Then I put on my big girl pants and got down to business. It didn't take much research to discover that household cleaners contain tons of harmful chemical ingredients including formaldehyde, preservatives, petroleum and coal tar derivatives, BHA, parabens, phthalates, volatile organic compounds (VOCs), and artificial colors. Exposure to these chemicals has been linked to the onset of fibromyalgia, lupus, a wide variety of autoimmune illnesses, Alzheimer's disease, heart disease, diabetes, and several types of cancer.

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Cleaning products are especially problematical because we spread them on surfaces all over our homes, get them on our skin, and breathe the toxic ingredients into our lungs where they circulate throughout the body with the potential to damage every organ in the body.

I buy nontoxic laundry detergent, dish washing liquid, automatic dishwasher detergent, and other organic cleaners at my favorite big box store or order them online from Amazon. Three of my favorite brands are Seventh Generation, Method, and Better Life.
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I’ve learned you still have to be careful. I don't use every product in my three favorite brands and I'm careful when I consider buying any new cleaner. There are no universal standards that companies have to follow in order to advertise their products as natural or organic. I do three things before deciding which products to buy.
  • Read the Ingredients Label. I want to know exactly what is in the products I buy. I check the number of chemical additives and the number of natural plant-based ingredients used to manufacture each cleaning product I consider. The ones with the most plant-based and fewest chemical ingredients always win.
  • Count the Toxic Ingredients. I give a hard pass to products that contain some of the more toxic substances like formaldehyde, preservatives, petroleum derivatives, BHA, parabens, phthalates, VOCs, and chemical additives with long unpronounceable names.
  • Find Fragrance Free Versions. The word scent or fragrance is a red flag. Scented products may contain up to 300 harmful chemical ingredients and the manufacturer only has to indicate the product contains fragrance. They are not required to list the individual ingredients used to produce the fragrance.
I eventually eliminated every cleaning product full of toxic chemicals from my home and replaced each one with a safer less toxic option. I keep my home free of dirt and germs and I keep my body free of toxic chemicals.

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Fragrance Fuels Chronic Illness

8/12/2020

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I was zooming around cyberspace looking for ways to improve my severe fibromyalgia symptoms when I stumbled on an article that explained how scented products negatively impact our health. I was immediately intrigued because fragrances have bothered me for years. Anytime I'm around someone wearing perfume or cologne, I get dizzy and nauseous.

People who don't have an immediate negative reaction to scented products often have difficulty believing that fragrance is detrimental to our health. Many of these folks have migraine headaches, chronic sinusitis, respiratory distress, heart palpitations, cluster headaches, abnormal neurological patterns, and vague symptoms of just not feeling well. These symptoms can occur several days or weeks after exposure to the toxic chemicals in scents, so people often don't connect breathing in fragrance with their specific symptom pattern. 
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When you see the word fragrance or perfume listed on the ingredients label for a cleaning product, personal care item, or cosmetic, this means the product may contain up to 300 chemical ingredients that don't have to be listed individually, even if they are known to be toxic and damaging to our health. Manufacturers get away with keeping consumers in the dark by categorizing scented ingredients as a "trade secret." 

Research scientists have analyzed which chemicals are used to make scented products. The potentially toxic ingredients include synthetic substances manufactured from petroleum derivatives and coal tar, benzene, phthalates, formaldehyde, and volatile organic compounds (VOCs). I certainly don’t want to spritz formaldehyde, petroleum derivatives, and chemicals grouped with pesticides all over my house and all over my skin. 

Studies show that, even at low levels of exposure, the harmful ingredients in fragrance cause fatigue, headaches, skin irritation, heart palpitations, eye irritation, migraines, nausea, tingling and numbness in the arms and legs, dizziness, increased asthma symptoms, respiratory distress, chronic sinusitis, central nervous system damage, and several types of cancer. Do you have any of these health problems? Chronic exposure to scented products could be the culprit.

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I wanted to create a healthier life, so I got rid of all the products in my home that contained the word fragrance or scent. Some products I needed to eliminate were obvious: commercially manufactured perfume, cologne, scented candles, and air fresheners. Some were not so obvious. I found fragrance listed as an ingredient in cosmetics, laundry detergent, fabric softener, toilet tissue, facial tissue, hairspray, cleaners, soap, shampoo, and many other household products that I had used every day for decades. I ditched everything that had fragrance, perfume, or scent listed as an ingredient. I found fragrance-free versions of household cleaners, cosmetics, and personal care items. l replaced each product that listed scent as an ingredient with a less toxic scent-free version.
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Over time, I discovered that there were many other harmful chemicals I needed to remove from my home. I made a lot of lifestyle changes before I completely recovered from fibromyalgia. It took over a year to figure out everything I needed to do. I took the first step toward a healthier life when I stopped using products that contain fragrance. So can you. 

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Purple Onions are Wildly Healthy

7/31/2020

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An onion is an ordinary vegetable that adds a powerful extraordinary punch of flavor and nutrition to any recipe. I add onions to soups, stews, casseroles, entrees, slow cooker meals, and other savory dishes. Onions are full of antioxidants that boost the immune system and anti-inflammatory nutrients that reduce inflammation and pain throughout the body. 

Studies show that eating strongly flavored onions can reduce the risk of cardiovascular disease and reduce the risk of contracting several types of cancer including colon, breast, and ovarian cancer. Which onions should you choose?Small yellow and purple (sometimes called dark red) onions have more healthy phytonutrients than large sweet mild white onions. The stronger the smell and the more your eyes water when you peel them, the more healthy nutrients the onion contains.
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I love purple onions. Cooking them brings out the flavor and releases the healthy nutrients. Sauteing or stir-frying onions preserves more of the nutrition than boiling them. If you are going to consume the liquid in the dish, such as a soup or stew, then boiling them is fine. Since milder white onions have far fewer nutrients, use them sparingly. You may prefer a milder sweet onion when you are going to use it raw on sandwiches or in salads. 
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I highly recommend Jo Robinson's wonderful book, Eating on the Wild Side, for more information about the wildly wonderful health benefits of onions. The book also explains which fruits and vegetables are the healthiest, shares tips on where to buy the most nutritious produce, has lots of easy recipes, and gives practical advice on the benefits of eating real food.

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Why I Stopped Drinking Soda

10/8/2019

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When folks find out I eliminated most processed food from my diet as part of my fibromyalgia recovery plan, they invariably ask, "What should I eliminate first?" That's an excellent question. I consumed things from bottles, boxes, packages and cans for decades without giving a single thought to the toxic chemical ingredients used to make them. It was overwhelming to consider eliminating all processed food in one fell swoop. I knew I would eventually need to change most of my dietary habits, but I started by ditching just one thing: soda.
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Depending on what part of the country you live in, you may call it soda, soft drinks, or pop. Here in the south we call every soft drink coke even if it's Dr. Pepper or Mt. Dew. Whatever you call it, here's the 411. Researchers have linked consuming soda to obesity, kidney disease, elevated blood pressure, heart attack, stroke, some types of cancer, asthma, reproductive issues, tooth decay, diabetes, bone weakness, suppressed immune system disorders, and tissue damage on a cellular level. I was especially interested in the fact that drinking soda is linked to suppressed immune system disorders and tissue damage on a cellular level since fibromyalgia is an autoimmune disease that causes damage on a cellular level throughout the body.
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I have one simple rule about making smart food choices. If it came from a plant, eat it. If it's made in a plant, don't. Soda is manufactured in an industrial plant from chemical ingredients. It's not a natural food. It was a logical choice for the first processed food to eliminate from my diet.

At first, I thought I would just cut back gradually, but that didn't work for me. So, I quit drinking soda cold turkey. I had horrible withdrawal symptoms for about two weeks including nervousness, anxiety, and an intense craving to grab a can of carbonated chemicals and pop the top. That just confirmed how addictive it is and how bad it was for my health. After two weeks, the withdrawal symptoms abated and I didn't miss it at all. I know several people who have experienced reduced inflammation and reduced pain just from cutting out soda and not doing a single other thing.

What do you drink, instead, when you let the soda go? Tea, coffee, and water are great substitutes. I don't like coffee. (Coffee lovers, please no snarky remarks. I gotta be me.) I've always liked hot tea. I used to just plop a tea bag in a cup of hot water.Now I enjoy trying all kinds of loose leaf organic teas. I had no idea there were so many choices. My current faves are Darjeeling, Irish Breakfast, Nilgiri, Oolong, and Russian Caravan. 

Ditching processed food, along with other practical priorities for creating a healthier life, eventually lead to reducing every single one of my fibromyalgia symptoms. I've remained symptom-free for almost seven years. That's a million times more delicious than any processed food I can thing of, including soda.
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Farmer's Market Finds

8/15/2019

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To create a healthier life, I ditched most processed food and started eating lots of real foods full of antioxidants that boost the immune system and anti-inflammatory nutrients that reduce inflammation. If you're wondering where to find the best real food, talk to the produce manager at your favorite supermarket to find out if the store sells local produce, look for organic real food at chains like Whole Food Markets and Earth Fare, and be sure to check out your local farmer's market.

Farmer's markets are a great place to find lots of fresh real food.The food is usually grown locally so it has not been transported over long distances before you buy it. Many farmer's markets offer organically grown produce. You can often speak to the person who planted and harvested the crop to ask questions about the use of pesticides and GMO (genetically modified organism) seeds. Organic farmers are great advocates for eating real food and are frequently willing to discuss their growing methods with you.
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Farmer's markets are located in towns large and small around the country. My friendly little hometown of Red Bay, AL has a population of a little over 3000 and we have a farmer's market that's open every Tuesday, Thursday, and Saturday during gardening season. 
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There is a wonderful farmer's market in Madison, AL, a city of 50,000 people, where we shopped many Saturdays when we lived there. Madison City Farmer's Market
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We enjoy traveling in our motorhome. I love to buy fresh fruit and vegetables from local farmer's markets when we are cruising around our beautiful country. We discovered a great one when we were in Kansas City, MO, population 500,000.The historic City Market has been selling fruit and vegetables in approximately the same location in downtown Kansas City since 1857. It was a fun place to visit and to restock our supply of fresh produce. Kansas City Market

So, whether you live in a tiny town or a huge metropolitan area, the chances are that there is a wonderful farmer's market close by where you can stock up on seasonal fresh fruits and vegetables. 
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5 Reasons I Ate Toxic Processed Food for Decades (And Why I Finally Quit)

7/9/2019

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​Research shows that what we eat has a direct effect on our health. For years, I shrugged off this fact as fake news. Processed food is full of chemicals, dyes, preservatives, and artificial ingredients that our bodies were never designed to consume. I didn’t care. This truth had no impact on my lifestyle at all. For decades, I ate whatever I wanted, whenever I wanted, without giving it a single thought. 

Then I was diagnosed with fibromyalgia. My symptoms became so severe that I turned into a semi-invalid who rarely left the house. I had severe pain in multiple muscles and joints, frequent bouts of spiking pain in my knees, elbows, and feet, pain that increased with changes in the weather, pain so severe it woke me up at night, constant fatigue, difficulty completing even the simplest tasks of daily living, loss of focus, an inability to concentrate, and feelings of hopelessness.
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My health was a train wreck. I desperately wanted to get back on track. I scoured cyberspace looking for ways to feel better. I found at least a gazillion (well, it seemed like that many) articles about the relationship between exposure to chemicals and compromised health. One of the most frequent sources of this exposure is from eating processed food that is manufactured with toxic chemical ingredients and additives.
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Folks who eat lots of processed food have an increased risk for developing a host of illnesses including fibromyalgia, arthritis, lupus, Sjogren's syndrome, most autoimmune diseases, heart disease, depression, diabetes, and cancer. Why in the world did I eat this garbage for over half a century? Even after I discovered that packaged cookies, candy, soda, and all manner of food like substances in boxes and bags and cans made me sick, why was it so difficult to ditch processed food? These are my top 5 excuses. What are yours?
  1. Lack of Information. For years, I didn’t know about the dangers of eating processed food full of toxic chemicals. In the past, this information was hard to find. Commercial food manufacturers certainly weren’t telling anybody. Now, the truth is everywhere. I logged online, typed keywords into my search engine, and hundreds of articles about the dangers of eating processed food popped up within seconds. I find new info every day in news reports and on social media. I can’t use being uninformed as an excuse anymore.
  2. Habit. I was used to eating processed food. It seemed simpler to keep on eating it than to change my customary food routine. I drank soda and stuffed my mouth with packaged candy, cookies, and chips because it was what I was used to doing. I liked the taste, the convenience, and the familiarity.
  3. Disbelief. Even after I had the information and read every article and book about the harm processed food causes our bodies, I just didn't want to accept that this could be true. I’d rather think there was some other cause for being so sick. I’d rather get a new prescription, pop a pill, find a new doctor, or hope for a miracle cure. It was hard to believe that I possessed the power to improve my health by changing my lifestyle.
  4. False Sense of Trust. I told myself that if an item was available at my local supermarket or nearest big box store, it must be safe to eat. Nothing could be further from the truth. Giant food corporations have only one motivation for producing processed food products. And it is not our well-being. It is profit. Read the book Salt, Sugar, Fat by Michael Moss for an eye-opening look into the murky world of commercially manufactured food.
  5. Unwillingness to Change. Even after I knew the truth and believed the truth, it took a while to decide to change my lifestyle. I didn’t want to give up soda or packaged cookies or convenience foods that come in boxes. I didn’t want to stop eating things I had consumed for years. I didn’t want to completely change the way I eat.​
But I finally summoned up the will and the energy and did it. I ditched processed food little by little. I found appropriate real food substitutes for every manufactured food product I eliminated. I learned which real foods have the most nutrients to rev up my immune system, decrease inflammation, decrease pain, and promote health. I made other lifestyle changes, too. It took me a year to completely overhaul my lifestyle so that I could create a healthier reality. 
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I’m so glad I did. I have been symptom free from the horrible pain and severe chronic fatigue of fibromyalgia for over 7 years. I am no longer a semi-invalid. I spend my days traveling, writing, camping, playing with my grandchildren, and living each moment filled with joy and gratitude. 

What about you? Will you make excuses like I did for years? I hope you decide to make lifestyle changes instead. I hope you won’t let processed food full of toxic ingredients rob you of your potential to live a healthy life that is full of hope, promise, and possibilities. 

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10 Awesome Almond Recipes

4/2/2019

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One of my main strategies for improving my fibromyalgia symptoms and creating a healthier life is to make smart choices about what I eat. I ditched processed food that is manufactured with toxic chemical ingredients. Instead, I choose real foods that are brimming with antioxidants and anti-inflammatory nutrients. Almonds are one of my favorite real foods. They are loaded with antioxidants and are a great source of Vitamin E, Vitamin B2, manganese, copper and other nutrients. I eat raw unsalted almonds with no additives by the handful for a snack, sprinkle them over yogurt, add chopped almonds to muffin batter, and use them in entrees and side dishes. Here are ten delicious recipes that use this nutritious and versatile little nut.
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These entrees ramp up the crunch factor.
Almond Crusted Chicken Fingers
Almond and Lemon Crusted Fish with Spinach

If you crave vegan, try these scrumptious burgers.
Lentil and Almond Burgers
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Side dishes that add a touch of pizzazz.
Wild Rice with Shiitakes and Toasted Almonds
Green Beans with Goat Cheese,Tomatoes, and Almonds

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A colorful salad that goes with any menu.
Strawberry Spinach and Almond Salad

Two delicious desserts.
Raspberry Almond Coffee Cake
Chocolate Brownie Almond Pie
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Snacks that blend the power due of honey and almonds.
Almond Honey Power Bars
​Honey Glazed Almonds
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Nontoxic Tile Floor Cleaner with Just 4 Ingredients

3/11/2019

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Creating a chemical-free life is a core strategy of my healthy living plan. I switched from toxic household cleaners to brands with safer ingredients. I make a lot of cleaners myself. It's one of the practical priorities that helped me recover from fibromyalgia. I know. I know. Fibro is considered an incurable chronic illness. Nevertheless, I persisted, and I recovered anyway.
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I have quarry tile floors in my foyer, kitchen, sunroom, and den. I love the natural swirly look of the tile and the feel of walking across smooth stones on a creek bed. I don't love that the floors need heavy-duty cleaning because this area gets a lot of foot traffic.I experimented with various combinations of ingredients and the one I settled on keeps my floors cleaner than any commercial product I have ever used. And it contains just four ingredients: water, white vinegar, liquid soap, and baking soda.
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Buy an inexpensive one gallon pitcher with a lid. Fill it half full with warm water. Add 1 Tbs of mild nontoxic liquid dish detergent or Castille liquid soap and 1/2 c baking soda and stir. Add 1/2 c of plain white vinegar. Fizz alert: foaming will occur! I put my pitcher in the laundry room sink while I'm making this so if it bubbles over, no problem. When the foaming subsides,slowly add more warm water to finish filling the pitcher. Stir as you add the rest of the water. Use your favorite mop and just pour a little of the solution on the floor and mop away. My mop has a pump sprayer, a reservoir to add the cleaning solution, and a micro fiber cleaning pad that can be tossed in the washing machine after each use.It is easy to fill the mop reservoir with the solution since my pitcher has a handy pouring spout. . 
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After you mop the floor with this solution, go over the floor again with a clean damp mop using plain water.Your floors will be sparkling clean and fresh. Sit back and enjoy the view. 
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