Drink Clean

Hydration with pure water is essential to optimal health and wellness. Water needs vary but depend on the food a person eats, environmental temperature and humidity, a person’s activity level and other factors. Chronic dehydration is associated with a wide range of chronic diseases including obesity and heart disease. In fact, recent research suggests drinking pure water before, or after meals, may prevent weight gain and even promote weight loss.

In addition to pure water, proper hydration can easily be achieved by consuming fresh fruits and vegetables and minimally processed beverages (e.g., fresh smoothies and juice). Whenever possible, limit intake of ultra processed and refined beverages and opt for minimally processed beverages instead. Examples of ultra processed beverages include regular and diet soda, sugary juice, commercial smoothies, protein shakes, energy drinks, and infant formula.

Filter Tap Water

Unfortunately, both bottled water and tap water are contaminated with a variety of different toxic substances. Some of which, are intentionally added (e.g., fluoride), while others are contaminants found in our environment (e.g., pharmaceuticals and industrial chemicals).

Ideally, water would be treated with reverse osmosis (RO) and carbon filtration using a superior carbon filter. These purification technologies are the most effective at removing toxic contaminants including fluoride, pharmaceuticals, radiologicals, and microorganisms.

Brita-type filters do not effectively remove potentially toxic contaminants. To ensure that a filter removes a particular contaminant, verify that it is certified for that contaminant by a reputable, independent agency.

If you have a large family or do not live near a store that offers water purification, you may want to consider investing in a quality water purification system for your home.

The water I drink is treated with reverse osmosis (RO) via an undersink water purification system. In the past, I purchased RO water in bulk from Whole Foods for around $.44 per gallon and stored it in a large glass water jug on a stainless steel water dispenser.

Ditch Bottled Water

Ditch bottled water and skip the expensive specialty waters (e.g., “alkaline water”). Like tap water, bottled water often contains the same contaminants commonly found in tap water. The difference is, bottled water is not regulated by any government agency (i.e., neither the FDA or EPA regulate bottled water) and a major source of environmental pollution.

What about alcohol?

Most alcoholic beverages are ultra processed and refined, contain ingredients derived from GMOs, and a major source of the endocrine disruptor, bisphenol A (BPA). Although small amounts of alcohol may have some health benefits, alcohol is also a significant source of “empty calories” and has been linked to fatty liver and obesity. According to the World Health Organization (WHO), more than 3 million deaths were attributable to alcohol in 2012.

What about wine?

According to a recent study, all wine samples taken from the top four wine-producing regions in the United States contained arsenic levels that exceed EPA exposure limits. According to the authors, “when taken in the context of consumption patterns in the U.S., the pervasive presence of arsenic in wine can pose a potential health risk to regular adult wine drinkers.” Arsenic is toxic. If you drink wine, opt for a product that is organic and certified free of toxic contaminants such as arsenic and lead.

Get the F (Fluoride) Out!

Contrary to popular belief, fluoride is not needed — in any amount — for human health. Fluoride is not an essential nutrient and there’s no such thing as fluoride deficiency. In the 1950s, dentists believed that fluoride deficiency caused cavities, just like a deficiency of vitamin D causes osteoporosis; however, it is now widely accepted that cavities are not a result of fluoride deficiency (source). The truth is, fluoride is a potent neurotoxin associated with a wide range of detrimental health effects in both humans and wildlife.

According to the Cochrane Collaboration – one of the most prestigious and respected independent research organizations in the world – there is insufficient evidence to support mandatory water fluoridation; which, is concerning considering there is evidence that suggests a positive relationship between water fluoridation and multiple chronic diseases including attention-deficit hyperactivity disorder (ADHD) and dyslexia, reduced intelligenceinfertility, reduced immune function, dental fluorosis, impaired mandibular bone quality, and hypothyroidism (and here and here). Doctors in Europe and South America reportedly prescribed fluoride to reduce thyroid function up until the 1950s (source).

The scariest part is, most Americans are largely unaware of the fact that more than 97% of the western European population drinks non-fluoridated water (source). The only western European countries that allow salt fluoridation are Austria, France, Germany, Spain, and Switzerland.

Furthermore, research published in Germany, Canada, Finland, and Cuba have shown ending water fluoridation is not associated with a rise in cavities.

Infants and Children

Whenever possible, breastfeed your infant or use an organic powdered infant formula mixed with fluoride-free water to feed your infant. According to an Environmental Working Group analysis of National Academy of Sciences data, released in March 2006, found that in 25 of the 28 largest US cities, fluoride concentrations in tap water alone would put 8-to-36 percent of all babies up to 6 months of age over the safe dose of fluoride on any given day. In February 2008, EWG asked the Federal Trade Commission to stop Nursery Water, one of the nation’s biggest sellers of bottled water for infants, from advertising that its fluoridated water is safe for babies, in violation of FDA rules and American Academy of Pediatrics guidance.

Learn More

Smoothie Recipes

To view smoothie recipes and tips, visit the page titled Smoothies.

Add Protein Without Powder

To learn more about adding protein to smoothies without protein powder, see my post titled Add Protein Without Powder.

Posters and Charts

To view a collection of my posters and charts, visit the page titled Posters.

Pinterest and Facebook

Don’t forget to follow me on Pinterest and/or Facebook!

Posters and Charts

Except where otherwise noted, content on this site is licensed under a CC BY-NC-ND 4.0 license. This means you are free to use my work for personal use (e.g., save the file to your computer or share via social media) as long as you do not modify the image or use the image for commercial purposes ($).


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