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Toxins in Cosmetics and Personal Care Products: What You Need to Know

February 18, 2020 by Katherine Baker Leave a Comment

Hi friends! Today we are going to chat about toxins in cosmetics and personal care products. There is a lot of buzz surrounding ‘clean cosmetics’ these days (for the record, clean cosmetics doesn’t have a true definition or any sort of regulation), so I thought just doing a brief overview of the various ways in which personal care products might be contaminated with chemicals, heavy metals, etc, might be useful and/or empowering to some.

I hope you enjoy! Please let me know if you have any questions.

Are there really ‘toxins’ in our cosmetics?

Yes, many there are potentially harmful substances, including toxic chemicals and heavy metals, in cosmetics, and many other personal care products, including shampoos, conditioners, body lotions, etc.

Before we take a deep dive into toxins in cosmetics, I just want to clarify that in this post, I am referring to ‘toxin’ as a harmful substance that is unnecessary to the product, and may be detrimental to human and/or environmental health.

I also want to acknowledge that the dose makes the poison, and yes, everything can be toxic at a certain amount, but for this post, again, I am using the phrase ‘toxin’ to represent a substance unnecessary to the product that may cary health risks at the a normal use exposure level.

I want to emphasize that there is a difference between toxins that are a result of contamination and/or poor manufacturing practices, and synthetic ingredients that are not necessarily bad for human health.

Furthermore, whether or not something is ‘natural’ does not necessarily have implications for its potential risks. Arsenic, cadmium, lead, and mercury are technically all ‘natural’ heavy metals, but these are also found in some cosmetics, and too much exposure to these heavy metals can be detrimental to human health.

On the other hand, salicylic acid (a synthetic compound that acts as a medicine to treat acne) is an example of a synthetic ingredient that is intentional and not harmful in the controlled amount in which it is added to a designated product. There is a lot of greenwashing in the beauty world right now, and I just wanted to clear up any confusion about how I feel about ‘natural’ versus ‘unnatural’ versus ‘toxic’ products. I hope this makes sense. If it doesn’t, please let me know in the comments below!

Now that that is out of the way, let’s discuss toxins in cosmetics and other personal care products (PCPs).

Why do personal care products and cosmetics even have toxins?

Many personal care products and cosmetics are at risk for breeding bacteria. Thus, to extend their shelf-life and prevent them from festering lots of bacteria, manufacturers add preservatives to prevent microbial growth.

Currently, among the list allows many compounds including organic acids, triclosans, chlorhexidine, formaldehyde releasers, and parabens, among others. While these compounds may protect the products from bacterial growth, they may be toxic to consumers.

What sorts of chemicals and heavy metals might be in my product? What are the concerns about these compounds?

As I mentioned above, there are many chemicals and heavy metals that are often found in cosmetics and personal care products.

First, let’s chat about heavy metals. Compounds like arsenic, lead, mercury, cadmium, chromium, cobalt, and nickel, can all been found in some cosmetics. In 2012, the FDA conduced a survey of 150 PCP including cosmetics, face paints, shaving creams, and lotions, and found:

“The amounts of arsenic, cadmium, chromium, cobalt, lead, mercury, and nickel that we found were for the most part very small. We currently do not have information indicating that the amounts we found would pose a health risk.”
–FDA website

They acknowledge the presence of these compounds in PCPs, but have stated the amounts in the products they tested are within allowable limits.

They have also created an industry guide for cosmetic manufacturers, describing how they can take actions to reduce the amount of potentially harmful compounds in their products.

Despite the FDA’s reports, other institutions have expressed concern at the potential risks of these compounds in personal care products and cosmetics.

In 2013, scientists at UC Berkeley School of Public Health found lead, cadmium, chromium, aluminum, and other metals at levels that could ‘raise potential health concerns’ in 32 different lip products (like lipsticks and glosses) that were commonly found in drug and department stores.

Lip products are especially concerning when it comes to toxin or heavy metal exposure, as they are more likely to be ingested.

Why is this a potential problem? Let’s talk about lead as an example. Lead is found in many lipsticks. The FDA has guidelines for limiting lead in lipstick, but it is still found in many lip products.

Exposure to lead leads to accumulation of the substance in bones, blood and tissues. It can lead to short-term health effects, like abdominal pain, headache, and memory loss, and longer-term health effects like increased risks of heart disease, kidney disease, and cancer.

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What is Vitamin D? What is the Vitamin D Controversy? Am I Vitamin D Deficient?

February 13, 2020 by Katherine Baker 1 Comment

Hi friends! Today we are chatting about Vitamin D, another common nutrient of concern for people on plant-based diets. Heck, this is a nutrient lots of people are concerned about, and the vitamin often comes up in the popular media. So what is Vitamin D? What is the “vitamin D controversy?” How do you know if you are vitamin D deficient? Read on for more vitamin D information!

Disclaimer: As always, this is general information intended for healthy adults. Your needs may vary based on medical status, lifestyle, or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that is found naturally in a very small number of foods. Most people get their vitamin D from fortified foods, and/or the sun.

There are two main dietary forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), which differ in their side-chain structure.

Vitamin D2 is manufactured by UV radiation of ergosterol in yeast, and D3 is manufactured via irradiation of 7-dehydrocholesterol from lanolin. Lanolin is a sheep product, and thus, some do not consider this form of vitamin D purely vegan*.

Both D2 and D3 are well-absorbed. It seems many believe that D3 is somehow superior; in reality, both are considered to be well-absorbed and effective at raising serum levels of vitamin D, with the only major difference being that at very high doses, D2 may be less potent than D3.

*This is why some people do not consider fortified cereals like Cheerios to be 100% vegan; If you are vegan and confused on what to think on the topic, as I am no moral authority on the topic, I encourage you to make the judgement that feels right to you.

What does vitamin D do?

Vitamin D has many functions in the body. It helps promote calcium absorption in the gut by up-regulating a transcription factor that leads to more calcium receptors to rise to the surface of the intestinal tract, and take in calcium. This helps the body maintain adequate blood levels of calcium and phosphate, which support normal mineralization of bones.

Vitamin D is also important for bone growth and remodeling, as well as cellular growth, immune and neuromuscular function. It can also help play a role in reducing inflammation, and many genes that encode proteins that regulate cell proliferation, differentiation and apoptosis are modulated in some capacity by vitamin D.

How much vitamin D do you need?

The RDA for vitamin D is listed in IU and mcg below. For reference, 40IU is equivalent to 1mcg.

0-12 months: 400IU (10mcg)
1-13 years: 600IU (15mcg)
14-70 years: 600IU (15mcg)
>70 years: 800IU (20mcg)
Pregnant/breastfeeding: 600IU(15mcg)

What foods contain vitamin D?

As mentioned above, very few foods naturally contain vitamin D. Some fatty fish (like tuna, salmon, and mackerel) contain good sources of vitamin D, and small amounts can be found in egg yolks and beef liver.

Some mushrooms contain vitamin D2, although the amounts they contain varies. Treating mushrooms with UV radiation has been shown to increase their vitamin D2 content.

Most Americans get the vitamin D in their diet from fortified foods. Milk, for example, is voluntarily fortified in the United States, and contains about 100IU/cup. Plant-milks are also often fortified with vitamin D; the exact amount varies brand to brand, so be sure to check labels.

Cereal is also often fortified with vitamin D, although organic and natural brands are typically not fortified. Again, read labels to check how much your favorite products have!

Here are some food sources of vitamin D:

Salmon (3 ounces): [447IU/112% DV]
Fortified orange juice (1 cup, check labels as fortification values vary): [137 IU/34% DV]
Fortified milk (1 cup): [115-124IU/29-31%]
Mushrooms (1 cup): [~2-17IU, depending on variety, 0.3-3%]
Swiss cheese (1 ounce): [6IU/2%]
Fortified cereal: Example – Cheerios (1 cup): [3.4ug/10%]

Vitamin D from Sun Exposure

That’s right, vitamin D, the “sunshine vitamin,” can absolutely be obtained from the sun. In fact, a lot of people meet at least some of their vitamin D needs via sun exposure.

Vitamin D is the only vitamin you can make endogenously (meaning on your own) in your skin, which makes it a pretty neat vitamin!

How? UVB radiation with a wavelength of 290-320 nanometers can penetrate uncovered skin and covert a compound known as 7-dehydrocholesterol to previtamin D3, which then becomes vitamin D3.

Cloud cover, the season, time of day, smog, sunscreen, and melanin content of the skin can all impact the amount of vitamin D synthesized in the skin. Complete cloud cover reduces your ability to make vitamin D from sunlight by 50%, and severe pollution can reduce this ability by up to 60%. Sunscreen with SPF of greater than 8 blocks vitamin D-producing UV rays.

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Is organic food better for the environment? Is grass-fed meat more sustainable?

February 11, 2020 by Katherine Baker Leave a Comment

Hi everyone! Today I wanted to discuss sustainable eating. In particular, I want to explore the question: “Is organic food more sustainable?” I find that many people are under the impression that organic food is absolutely best for the planet, so I want to unpack how true or untrue that may be. I also want to discuss grass-fed meat, because I keep seeing the narrative that it is better for the planet and for people. Let’s dive in!

So, first of all, what is “organic?”

According to the USDA, certified organic foods are “grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives.

Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.”

To be considered “certified organic,” a food must meet a certain set of requirements by the government. In the United States, the USDA has defined a list of ‘allowable’ and ‘prohibited’ substances for agricultural crops to be considered Certified Organic.

The rules are pretty strict. For example, for produce to be called organic, it must have been grown in certified organic soil that has had no prohibited substances applied for at least three years prior to harvest.

So, even if a farm is transitioning to organic, plant-foods can’t be labeled as such for at least three years since the farm started following organic agricultural procedures. There are few incentives to support farmers during this transition period; they often have to bare the costs themselves without seeing any payoff for at least three years.

To be clear, organic farms can use some pesticides and fertilizers. The key difference is: organic pesticides must be natural in origin, whereas conventional pesticides may be synthetic.

Organic meat must be raised in “living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones.”

Organic foods are also not allowed to be genetically modified (no GMOs, even though there is no current evidence to suggest their consumption is detrimental to human health).

Different government agencies have their own sets of rules and regulations surrounding organic certification. It’s also important to note that phrases like “made with organic ingredients” have no real regulation at all.

Is organic food better?

It appears that most consumers think so. A recent review showed that consumers find organic labels to have some sort of health halo around them.

But do organic foods live up to the health hype? This is a complex question with complex answers.

A 2012 review of more than 200 studies showed that there was no significant difference in terms of nutrient values of organic foods compared to conventional foods. The authors did note that publication bias may have played a role in their findings.

A more recent and larger review of 343 studies found that organic and conventional vegetables contain similar levels of most vitamins and minerals, and that convention produce tends to have more protein. The same study also found that organic foods may have higher levels of antioxidants, and expose consumers to less pesticides.

Pesticides, as I’ve written about here, are known to have detrimental impacts on human health. On the other hand, organic foods don’t truly seem to have more vitamins and minerals. In fact, conventional crops may have more protein (though few Americans are protein-deprived).

It’s also important to note that there is no standard comparison of exact organic versus conventional foods, since a bunch of other variables (like soil and water quality, as well as farming practices) may have impacted the results.

Is organic food better for the environment?

There are a lot of factors to consider, and at the present moment, there is not enough comprehensive data available on soil and environmental impacts of all of the various practices involved in both conventional and organic farming to make a precise comparison.

Furthermore, organic farming and conventional farming practices may vary farm to farm, which makes comparing them on their organic status alone even more difficult.

That said, we do have some data that shows that in some ways organic farming has environmental benefits, while in other ways, conventional farming has its own set of environmental benefits.

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Recent Vegan Eats from late January and early February

February 8, 2020 by Katherine Baker 3 Comments

Hello again, my internet friends! It’s time for another ‘recent vegan eats’ post, where I show some highlights of recent vegan eats, and add little blurbs of what’s going on in life along the way. As always, these posts are not intended to depict an ideal diet, but rather show you some easy, affordable vegan things I eat, and/or highlight some fun stuff along the way. Without further pause, let’s get into some recent vegan eats!

This “recent vegan eats” in particular is pretty darn boring. Life has just been….stressful to say the very least. Since getting back into reality after the holidays, I’ve been under a lot of physical and physiological stressors and I haven’t been doing the best job eating and sleeping and being a human being. This year really hasn’t been easy for oh so many reasons, but I need to relax and take care of myself a little bit better! The struggle can be so real.

Anyways, all that is to say, I haven’t really eaten anything noteworthy lately, except perhaps, the vegan Banza mac’n’cheese. Everything else has been routine or eating just to get buy. I’ve found anxiety killing my appetite often lately, and after a couple days of really not feeling great, have decided I need to make an effort to eat consistently even when I feel like shrinking into a hole and puking when the anxiety hits. I’ve certainly been reminded that not eating doesn’t help my anxiety!

In fact, it often makes me feel worse, which makes me even less hungry, and creates a vicious cycle that typically results in me eating things like bagels and cereal and fruit and ice cream for dinner when the hunger that’s built up all day finally rears its head.

Over the last couple of days I’ve really implemented consistent meals and snacks every 3-4 hours and plan to keep this up. Gotta get that glucose to keep the brain and body functioning at its best!

I also truly need to work on sleeping, because that’s been wonky, too. Luckily, today was a snow day, so I worked from my bed for 12 hours, which although not entirely stress-free, was still less stressful than having to venture out into a snowstorm. Rest + food = important.

And here I am, still rambling. Let’s see what (if any) exciting things I’ve eaten lately.

Cinnamon Roll Tortilla

Okay, so I invented this snack and I am obsessed with it. It’s nothing fancy, but it is oh so good. Basically, I warm up a whole wheat tortilla, and allow a hint of non-dairy butter to melt onto it immediately after heating. Then, I sprinkle it with oodles of cinnamon and a hint of raw or brown sugar, roll it up, and eat it. It is SO good; it is far better than it has any right to be. Any sweetener would work, as would any nut butter. I’ve also done this with almond butter and maple syrup and although that’s arguably a different creation entirely, it’s delicious nonetheless.

Banana Cinnamon Roll Tortilla

Basically the same thing as above, but with a warmed up, mashed banana (microwave banana for ~30-50 seconds separately before mashing) spread onto the tortilla before rolling. Oh my goodness. Try this and thank me later.

Actually, as I’m writing this, I just realized this is essentially my banana quesadilla, but rolled up, which maximizes the snack-ability factor. Thumbs up all around.

Banza Vegan Mac and Cheese

Banza sent me some of their new vegan mac! It was pretty good. My favorite vegan boxed mac and cheese will forever and always be Earth Balance (which no longer exists), but this was probably the only vegan boxed mac I’ve had in recent years that I would actively repurchase.

I think it could be a wee bit tangier and cheesier (though I do have a really vinegar-heavy palate), but with some pepper, a mountain of nutritional yeast, and some Green Dragon sauce (from TJs), it was darn tasty!

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What is Iron? And Who is at Risk for Iron Deficiency?

February 1, 2020 by Katherine Baker Leave a Comment

Hi friends! Today we are discussing another micronutrient that is often of concern for people on plant-based diets (although it can be a concern for many people on non-plant based diets, as well) and I want to help those who are trying plant-based diets of any kind to be wise about their diet, because going plant-based elicits a few nutrition-specific concerns (more on that here). Specifically, we are chatting about iron. What is iron? And who is at risk for iron deficiency?

I hope this post is helpful if you are curious about how much of the micronutrient you need, and how you can ensure you get enough iron. If you take anything away from this post, I hope it’s that while many people suggest fortified cereals and multivitamins as dietary sources of iron, these sources do not always contain iron. Organic cereals and many gummy multivitamins do not contain iron, so be sure to read labels if you rely on these products as sources of iron in your diet.

Anyways, let’s dive in! Iron time!

What is Iron? And What Do You Need it?

Iron is a mineral that is an essential component of hemoglobin, a red blood cell protein that transfers oxygen from the lungs to tissues all over your body.

In addition to playing a major role in ensuring oxygen is delivered to tissues throughout the body, iron supports muscle metabolism and fosters healthy connective tissue. It’s also essential for neurological development and physical growth, and the synthesis of certain hormones.

What are the two major types of iron found in food?

There are two main forms of dietary iron: heme and non-heme. Heme iron is found in animal foods, including meat, eggs, poultry, and seafood. Non-heme iron is found in plant foods.

Heme iron has a higher bioavailability as compared to non-heme iron, meaning your body absorbs it better.

How much iron do I need?

The amount of iron you need depends on your age, gender, and life-stage.

The RDAs (read more about what RDA is here) for iron are as follows:

Birth to 6 months: 0.27 mg
7-12 months: 11mg
1-3 years: 7mg
4-8 years: 10mg
9-13 years: 8mg
14-18 years female: 15mg; 14-18 years male: 11mg
19-50 years female: 18mg; 19-50 years male: 8mg
Pregnancy: 27mg
Lactation: 9-10mg
51+ years: 8mg

What foods contain iron?

Many foods naturally contain iron, and many foods have iron added to them. Cereals and instant oatmeal packets are often fortified with iron. Some veggie burgers and plant-milks are also fortified with iron. Read labels to see how much iron your foods contain.

Fortified breakfast cereals (1 cup): 5-18mg depending on the brand/variety. Several varieties (such as Total, and Kellogg’s All-Bran Wheat Flakes) contain 18+ mgs per cup
Cream of Wheat (3 tablespoons): ~9.9 grams
Oysters (3 ounces): 8mg
White beans (1 cup): 8mg
Beef liver (3 ounces): 5mg
Cooked Lentils (½ cup): 3mg
Tofu (½ cup): 3 mg
Dark Chocolate (40grams – slightly less than ¼ cup): 2.7 mg
1 medium baked potato: 2mg
Chickpeas (½ cup): 2mg
Beef (3 ounces): 2mg
Cocoa Powder (1 tablespoon): 1.44mg
Chicken, roasted with skin (3 ounces): 1mg
Molasses (1 tablespoon): 0.944mg

Foods high in phytates (like many legumes, some nuts, and grains) and polyphenols (found in cereals and legumes) can also inhibit iron absorption. Tannins (found in tea) can also limit absorption. Vitamin C, however, can help absorption.

Iron supplements can also supply iron. Many people who take iron supplements experience GI symptoms, including constipation and nausea. Pairing the supplement with food can help reduce symptoms.

What are some common foods you might think have iron, but don’t?

Many people rely on fortified cereals or supplements to meet their iron needs. But, it’s important to note that not all cereals and not all multivitamins contain iron.

For example, most organic cereals and grain products are not fortified, and contain little to no iron. If you rely on cereal for your iron or b vitamin needs, be sure to read labels and select fortified cereals, consider getting your iron from other foods, or take a supplement.

When you are looking at dietary supplements, it’s important to note that many multivitamins, especially gummy multivitamins, do not contain iron. That’s right – many gummy multivitamins do not contain iron, including many prenatal gummy vitamins.

Be sure to read your supplement labels – especially if you are taking a gummy prenatal – and if your supplement does not contain iron, incorporate a different iron supplement, or consider getting your iron from foods (depending on your needs).

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How I Compost At Home In a Studio Apartment (and What You can Compost)

January 26, 2020 by Katherine Baker Leave a Comment

Hello internet friends! Today, I’m doing something a little different. Although most of my content is either science-based, recipe-based, or eats-based, today, I’m sharing more of a “how I do this” style post, to document how I compost at home in a studio apartment, and going over what is in fact, compostable.

There are many reasons to compost, and investing time and energy into your own backyard compost bin certainly has its benefits. Perhaps in another post, I could dive into that topic more deeply, but I am less familiar with the actual execution of outdoor composting compared to indoor composting.

Composting indoors in a small space is much different than composting outside in a yard with a designated bin. While I hope to one day have a legitimate compost set-up, and use my compost to nourish my garden, I am at a stage of life where that is not in my nearly forseeable future. For the past many years, and at present, I live in a small studio apartment, with about 500 feet of rented space to my name.

What I am sharing today is not an exhaustive instructional manual on how to compost, but rather, a couple of tips I have from doing this myself for a few years. If you are interested in composting in your apartment and don’t know where to start, I hope you find this post useful in some way. Now, let’s compost!

First of all, what is compost?

According to the EPA, compost is organic material that can be added to soil to help plants grow.

Composting is the biological decomposition of solid organic materials into a humus-like substance. It is a naturally occurring aerobic process (meaning it requires oxygen). Microorganisms such as bacteria and fungi (among others) break down the organic compounds.

The process is affected by multiple parameters, including temperature, and surrounding levels of oxygen, nitrogen, carbon, and moisture. There are optimal ranges of each parameter to ensure composting efficiency, and the science of composting is quite interesting. However, I will save all that for another post, and in this post, share some tools and tips for how to get started in small spaces.

Why Compost?

Food scraps and yard waste make up 28% of what is thrown away.

Composting these materials, rather than placing them in the trash, not only prevents them from ending up in landfills where they take up space and release methane (a potent greenhouse gas), but also help to create an organic material that can be used to fertilize plants.

Although it requires a bit of effort, it can help reduce your carbon footprint, and (at least in my opinion), it can be oddly satisfying to see how much less trash you produce when composting compostable waste.

How I compost at home in a small studio apartment:

Composting in a small studio apartment requires a bit of creativity. In a small space with no ventilation, a large, complete outdoor compost system is out of the question.

But, there are things that I have done (and that you can do too) to ensure an odor-free, mess-free, relatively hassle-free composting experience.

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Baked Buffalo Tempeh

January 24, 2020 by Katherine Baker 2 Comments

Hi! How are you? Are you in the mood for some scrumptious Baked Buffalo Tempeh? Well, if so, you’re in the right place.

It’s no secret I love all things buffalo. I’ve shared my recipe for Baked Buffalo Tofu Bites, as well as my recipe for Buffalo Potato Wedges. Basically, if you cover something in buffalo sauce, chances are I’ll enjoy it. Yum. Spicy tangy goodness!

These buffalo tempeh bites are delicious on their own. You could also serve them as an appetizer with your favorite dip, like vegan ranch or guacamole.

These also make a wonderful addition to a snack plate, if snack plates are your thing. You can also enjoy them on a salad, or cozied up in a tortilla with some of your favorite dip or spread, some crunchy lettuce, and an extra drizzle of hot sauce. Yum.

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What are Omega-3s? What does the science say about omega-3 supplements?

January 19, 2020 by Katherine Baker Leave a Comment

Omega-3 fatty acids come up a lot in the news. Perhaps you’ve heard that omega-3 supplements can help protect humans against certain chronic illnesses, or that omega-3s may be helpful to decrease symptoms of certain diseases. But what are omega-3s? And should you be taking omega-3 supplements? That’s what we are going to explore in today’s blog post.

What are omega-3 and omega-6 fatty acids?

Omega-3 and omega-6 fatty acids are the two major classes of polyunsaturated fatty acids (PUFAs). To read more about dietary fats in general, please see this post.

Omega-3 fatty acids have a carbon-carbon double bond 3 carbs from the methyl end of the chain, hence the name “omega-3s.”

There are many types of omega-3 fatty acids, but there are three main types of omega-3 fatty acids are focused upon when it comes to human health: alpha-linolenic (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3s play many important roles in the body. They are one of the major components of cell membranes. They also play a role in providing energy for the body, and are involved in cell signaling, which is important to cardiovascular, immune, and endocrine function. DHA is especially high in the retina, brain, and in sperm.

ALA is an essential fatty acid, meaning your body cannot make it, and thus you must obtain the nutrient from food sources. The human body is able to convert some ALA to EPA (primarily in the liver), and some EPA to DHA, but only in small amounts, with conversion rates typically less than 15%.

Because conversion is so inefficient, it is important to obtain EPA and DHA from the diet to ensure adequate amounts in the body. Which begs the question…

How much omega-3 fatty acids do I need?

Experts have not defined estimated dietary intakes of omega-3 fatty acids. However, adequate intake (AI) values have been proposed by the Institute of Medicine (IOM) for ALA only, because ALA is the only omega-3 that is essential.

The AI values for healthy adult females over 19 years of age is 1.1 grams per day of ALA omega-3s, and 1.6 grams of ALA per day for healthy adult males. It is recommended that pregnant women get at least 1.4 grams ALA per day, and breastfeeding women get at least 1.3 grams per day.

Some researchers have proposed that the ratio of omega-6 to omega-3 fatty acids consumed in the diet is important, and may have implications for the pathogenesis of various chronic diseases, including cancer and cardiovascular disease. However, there has not yet been a consensus of how important the omega-6:omega-3 fatty acid ratio is, and what the optimal ratio would be.

The USDA currently recommends people consume no more than 3 grams of EPA and DHA per day combined.

Research suggests that most people in the US consume the recommended amount of ALA.

What foods contain omega-3 fatty acids?

Some plant oils contain ALAs. Flaxseed (linseed) oil is a rich source of ALAs; soybean and canola oils are other rich sources. Walnuts, hemp hearts, flaxseeds, and chia seeds also contain ALA.

Omega-3s are also found in fatty fish. Salmon, mackerel, tuna, herring, and sardines contain high amounts of long chain omega-3s. Fish that are lower in fat (such as tilapia and cod) contain less omega-3 fatty acids.

Some eggs, yogurts, plant-based yogurts, milks, plant milks (including flax milk), tofus, and juices are fortified with DHA and omega-3 fatty acids. Typically, these are advertised as containing DHA or omega-3s; check your package for further details.

Many people take supplements to get omega-3s. Fish oil and krill oil are popular seafood-based supplements, and algal oil is an increasingly popular vegan alternative.

Here is a quick comparison chart of different foods that are common sources of omega-3s in the human diet:

Source: NIH ODS

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Recent Vegan Eats, NCSE Conference Recap, and What I ate on my Birthday!

January 18, 2020 by Katherine Baker 12 Comments

Hi there, good friends of the internet! It’s time for another ‘recent vegan eats’ post, where I show some highlights of recent vegan eats, and add little blurbs of what’s going on in life along the way. As always, these posts are not intended to depict an ideal diet, but rather show you some easy, affordable vegan things I eat, and/or highlight some fun stuff along the way. Without further pause, let’s get into some recent vegan eats!

I am sitting here typing this up on my birthday night, reflecting on the past year. Holy moley. I have had the highest of highs and the lowest of lows. It has been a journey.

The past couple of weeks especially have been a lot! A lot of fun, struggle, joy, saddness, hope and growth! I feel like I’ve had wild realizations in the past couple weeks and so much of the past year of struggle feels like it’s clearing up. I’m feeling genuinely excited and optimistic for the first time in a couple months. Hooray! I will share more details for the upcoming year soon, but big shifts are coming and I am thrilled.

Now, on to the eats!

Vegan Conference Food

I spent the week of January 6-10 in DC at the NCSE conference. I was delighted to find out that all of the food at the conference was vegan or vegetarian! It made my heart and my tastebuds very very happy indeed. Kudos, NCSE!

My favorite was probably breakfast. Because I adore fancy fruit and bagels. And the bagels were excellent. And they had almond milk out for coffee. Right next to the half and half and skim. I don’t think I’ve ever been to a catered event that had a non-dairy milk out for coffee by default. Amaze.

Here are couple photos from the conference, in case you wanted to see a few more:

A couple highlights:

Seeing a couple young activists speak.
Learning about effective climate communications.
Learning about how to tell if purchasing a carbon offset is a scam or not.
Learning about science communication through comedy.
Meeting new friends and seeing some old ones!
Feeling motivated to actively work to combat climate change!

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How You Can Help Fight Climate Change

January 12, 2020 by Katherine Baker Leave a Comment

Hi friends! How are you doing today? I hope 2020 is treating you quite well. Today we are going to be chatting about how you can help fight climate change. I spent the bulk of the work week at the 2020 NCSE conference, gathering new information and skill sets, making new friends and connections, and seeing some climate pals from all over.

It was great to re-immerse myself in the climate space. I really truly want to make a difference in this world by helping in any way that I can! I left feeling inspired and polled my Insta fam to see what climate and environmental health science questions people had.

One question I got, which I thought was an excellent question, is “What are some things I can do to be effective to fight climate change?” So today’s post is all about how you – yes YOU – can be an effective advocate in the face of the climate change crisis, and help fight climate change and its impacts!

This list is long, but by no means exhaustive. In fact, I’m sure I’ll think of many things in the coming days, weeks, months, and years, and probably come back and edit this post.

And please do not feel overwhlemed by this list of ideas for how you can help fight climate change. You do not have to engage in all of the listed opportunities below. You can make one change, two changes, or several changes. All efforts are worthy of applause.

But I hope you find it useful. Even though it’s very easy to (understandably) feel overwhelmed by the climate crisis, please, when possible, do not give up hope. It’s important to work together to do whatever we can to combat climate change, which is what I consider to be the greatest threat to our planet and all of its inhabitants.

If you want to get an estimate of your carbon footprint, take a look at this resource from UC Berkeley.

1. Support policies that encourage effective climate change action and the politicians that support them.

But before we take a deeper dive into individual actions to take to reduce your impact on the environment, I want to emphasize that one of the most important and effective things you can do to fight climate change is to advocate for policies that protect and prioritize the environment, including environmental regulations and standards (for things like air and water quality and acceptable levels of pollution), conservation initiatives, mitigation projects (projects that help damage control what’s been done or is happening), decarbonization initiates, and polices that incentivize eco-friendly behaviors or consumerism. Compliance and enforcement polices (aka things that keep us accountable) are great too.

Effective, enforceable policies are one of the most effective ways to make sweeping, large-scale impacts to fight climate change. Which is why I always stress the importance of supporting policies and politicians who advocate for environmental health and climate change action.

Why are regulations and laws so important? Well, think about it. It’s super easy for businesses and individuals to slip up on occasion if they are not being held accountable. Have you ever skipped a ‘required reading’ for a class that didn’t ever check to make sure you did it? It’s a very easy thing to do, even for individuals and businesses that have the very best intentions. And for those with a disregard for climate change and the environment, lax regulations make it very easy to exploit the environment, which is something we can no longer afford.

So how can you do this, exactly?

Well, first of all, if you are in the US, you can track environmental protection laws right and the representatives introducing them with on this government website. You can also check to see how consistently different representatives from your area (and others) have voted in favor of environmental protection with this super neat “Environmental Scorecard” tool.

In addition to seeing how politicians have handled environmental protection policies in the past, you can also check the websites of politicians to see where they stand on environmental issues when deciding how to cast your vote in upcoming elections. If we want to take environmental action seriously, we must advocate for policies that will help us reach our goals.

But what about right now? Want to put pressure on politicians to take action right now? Well, you can.

Here’s how:

Use the websites Vote Smart and GovTrack to gather information on how to get in touch with members of Congress. Use the local district office as a main point of contact, as they prioritize constituent relations.
Add your representative’s phone numbers to your phone. Consider calling them daily to express how important it is to you that they support policies that take climate change seriously. If you can site bills/laws that are upcoming and will be voted upon soon, that’s even better. Write out a script or talking points if you need to. Remember to always be kind and respectful while expressing your concerns. But be persistent. Consistently calling your representatives is something that is very easy to fall out of routine to engage in. But give it a try if you haven’t already. Public pressure can be effective.
If possible, show up in person at town halls in your area. Speak up about climate change at these meetings. Physical presence, when possible, can be impactful. Check your local town hall schedule here.
Consider using online tools to contact your representatives. NRDC has a tool to urge your governor to lead on climate action here. The Union of Concerned Scientists also has a tool to call on your senators to support policies that mitigate the climate crisis right here. You can even personalize the messages and specify how and why this is important to you.

Now, let’s see what other actions you can take as an individual to combat climate change.

2. Educate Yourself. Learn about climate change. But realize you don’t have to be an expert to be effective.

It’s important to be well-informed about the realities of climate change. Some great (free) introductory resources include the NASA Global Climate Change website, the UN’s Climate Change information page, NOAA’s Climate.gov website, NRDC’s website, and the WHO’s climate change page. I also have several blog posts under the “Climate and Health” section here on this page, and welcome topic suggestions at any time (pardon the self-promo).

While the information is important, don’t be overwhelmed or feel as though you have to be an expert to make a difference. You can be absolutely effective as a climate advocate even if you are not a climate scientist.

Climate change impacts all of us, so we must all come together to learn about its impacts and potential solutions, and work towards a greener future together. The more people on board to fight climate change, the better. More people = more pressure for policies that can make serious and impactful change.

3. Start conversations with others about climate change, and discuss how you can fight climate change together.

Engage with your community, and spread awareness about how climate change is already impacting our planet, and exchange ideas about how we can work together to combat climate change.

A super interesting 2019 survey conducted the Yale Program on Climate Communications found that Americans tend to underestimate the social consensus on climate change. It turns out 69% of Americans believe ‘global warming’ is happening, and that it is a problem, but only 54% of Americans believe other Americans feel the same way. It’s important we start connecting with others about climate change, exchanging our concerns and informing one another of effective ways to take action.

If you’re looking for resources on how to talk to climate skeptics effectively, consider your goal and your audience. Focus on empathy, shared values, shared struggles, common ground, and point out ways in which taking climate change seriously is vital to every living being on the planet.

Discussing ways in which climate change are meaningful to the audience and empower specific action (ie, exchanging ideas for how change can be made) can also be effective. For more information on talking to skeptics, check out this resource from Harvard School of Public Health or this scientific journal article.

4. Eat a more sustainable diet.

The global food system contributes 19-29% of the total human-created global greenhouse gas emissions, meaning the foods we eat can help us make a difference in the future of our planet. Sustainably eating has garnered much attention in the past few years, which is exciting because it’s a meaningful way for individuals and feeding entities to make an impact.

How can you eat more sustainably? Well, first you can start by decreasing your meat consumption. In particular, livestock agriculture foods (like lamb and beef) contribute an estimated 14.5% of all anthropometric greenhouse gas emissions, which is a significant amount. While some have said that grass-fed beef is better for the planet and its people, research shows it carries an even larger eco-footprint.

Dairy, another livestock entity, also emit a significant amount of greenhouse gasses; in fact, cheese has a larger carbon footprint than does chicken. Eating a more plant-based diet can help you reduce your eco-footprint. You do not have to go fully vegan to make a difference, so do not strive for perfection if you find that intimidating.

Reducing consumption of carbon and water-intensive animal products is one of the most impactful ways to reduce the eco footprint of your diet, and your life. A report in Science states that even the lowest-impact meat causes “much more” environmental impact than the least sustainable forms of plant-food production.

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