WomanBeeWell Magazine July/August 2021: Hydration and Sun Care Issue

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HYDRATION AND SUN CARE ISSUE | JULY/AUGUST 2021

WOMANBEEWELL WOMANBEEWELL WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN

TOP 10 MYTHS ABOUT SUNSCREEN HOW WILL YOU CELEBRATE NATIONAL WELLNESS MONTH? AVOID THE "FAST FOOD EFFECT"

HYDRATION VS. MOISTURIZATION

DO YOU KNOW THE DIFFERENCE?

IT'S NOT WHAT YOU THINK!

EXCLUSIVE INTERVIEW

KARA GOLDIN

THE UNDAUNTED CEO OF HINT TELLS US HER STORY

THE ABC'S OF HYDRATION WITH ERICA ZIEL

p08

HOW VITAMIN D AFFECTS YOUR GUT HEALTH

p25

NOT-SO-SECRET BLUEBERRY BENEFITS p33

DELICIOUS BLUEBERRY RECIPES THAT EVERY BODY LOVES p36

WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN

Editor in Chief Belinda McCall Certified Holistic Nutritionist and Founder of WomanBeeWell.com For Advertising Inquiries admin@womanbeewell.com use subject line: I WANT TO ADVERTISE WITH WOMANBEEWELL For Guest Article Inquiries admin@womanbeewell.com use subject line: I WANT TO PITCH AN ARTICLE FOR WOMANBEEWELL MAG www.womanbeewell.com

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by WomanBeeWell, LLC. All rights reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space, and editorial sensitivities. WomanBeeWell Magazine assumes no responsibility for the content of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The content of WomanBeeWell Magazine, such as text, graphics, and other content is intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you have regarding your health or medical condition.

MEET THE WOMEN BEHIND THIS ISSUE Erica Ziel, Our Movement Specialist Pre and Post-Natal Exercise Specialist Founder of EricaZiel.com

Kara Goldin, CEO of Hint Author and Podcast Host KaraGoldin.com and DrinkHint.com

Helen Huynh (B. Pharm) MPS Pharmacist & Cosmetic Formulator Founder of ElleDermAustralia.com

Donna Mazzola, PharmD, MS Pharmacist, Functional Medicine Founder of DrAutoimmuneGirl.com

Carla Contreras Master Chef and Coach Founder of CarlaContreras.com

Nichole Perkins Self-described food warrior Founder of PrimaFoodie.com

Traci and Caylie of Bakers Table Mother and Daughter Duo Founders of BakersTable.net

Shelby of Fit As a Mama Bear Strength and Nutrition Coach Founder of FitAsAMamaBear.com

Bonnie Hubert Ed. D Educational Leader and Life Coach www.wedevelopyou.com/hubert

Justine Higgins Junior Layout Designer Co-Founder of Honeybell Press

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table of contents

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25

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A Note from Our Editor: Celebrate Summer Days

08

Hydration with the ABC's with Erica Ziel

12

Hydration vs. Moisturization: What's The Difference?

17

Top 10 Myths About Sunscreen Usage to Protect Your Skin

25

The Role of Vitamin D and Gut Health by Dr. Donna Mazzola

33

National Blueberry Month: Superfood Spotlight

36

5 Blueberry Recipes You'll Love: - Blueberry Toast - Vegan Blueberry Muffins - Pistachio Lemon Cake with Blueberry Compote - Berry Jam - Blueberry Coconut Granola Bars

50 69

36

50

Strong Woman Spotlight: Kara Goldin, Founder/CEO of Hint

64

National Wellness Month: Downloadable Calendar

69

Avoiding "The Fast Food Effect"

TRANSFORMATION IN PROGRESS...

start yours today!

WWW.WOMANBEEWELL.COM/TRANSFORM

note from the editor

celebrate summer

W

ith summer in full swing and every woman wondering if she's going to finally get that bikini body she's been chasing after for years, let me be among the first to tell you:

If you want a bikini body, then put a bikini on the body you've got right now... DONE! In the pages of this magazine, you won't find us talking about tips and tricks (aka- "unhealthy ways") to manipulate your body to lose 10 pounds in 3 days or how to crash diet for 6-pack abs or tighter booty. #sorrynotsorry Wellness is much deeper than that.

What you will find in this issue are beautiful ways to hydrate your body inside and out, ways to protect your skin from the harmful damage of UV rays to prevent skin cancer, and so much more.

In fact, August is National Wellness Month and we've got just what any woman needs to celebrate all month with our "Wellness Calendar".

This issue of WomanBeeWell Magazine features articles and recipes from many amazing women in our community. More than any previous issue!

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I'm so thrilled to announce that our strong woman spotlight is on Kara Goldin, founder and CEO of Hint. Blackberry Hint water has been an absolute staple in my household for years and after reading her book, “Undaunted: Overcoming Doubts and Doubters” it became clear to me that Kara had to be our featured superwoman in this issue!

We're also pleased to feature an in-depth article by Dr. Donna Mazzola, also known as Dr. Autoimmune Girl, that shines a light on the link between vitamin D and gut health.

Our Movement Specialist, Erica Ziel talks about easy hydration with the ABCs. She shares a yummy blueberry recipe in honor of National Blueberry Month, because you know we love all the food here at WomanBeeWell! Finally, we've got chefs of all kinds sharing their best blueberry recipes with us. Enjoy!

Belinda Belinda McCall of WomanBeeWell FOUNDER AND EDITOR-IN-CHIEF

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HYDRATION WITH YOUR ABC'S Check out my Facebook live to learn more about why these ABC's play such a vital role in not only hydration but to your digestive system as a whole.

-Erica Ziel

I am sure that I am not the first to tell you that you need to drink lots of water throughout the day, and it's true! Hydrating your body is so important when looking at it from the inside out. But in this video, I want to bring awareness to other ways that you can keep your body hydrated through our hydration ABC's: A | A LOT of water B | Bone Broth C | Chia Seeds / Celery Juice / Collagen Try This Hydrating Recipe!

Blueberry Banana Chia Seed Pudding WOMANBEEWELL

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BLUEBERRY BANANA CHIA SEED PUDDING

by Erica Ziel, founder of EricaZiel.com

DIRECTIONS Blend the banana, coconut milk, vanilla extract, maple syrup, and cinnamon in a blender for approximately one minute Add the chia seeds and stir until thoroughly mixed Pour into one serving size dishes and place in the

INGREDIENTS

fridge Let it sit for one hour, remove and add the blueberries

1 Banana

Place back in the fridge and let it cool for an

1 ½ Cup of Coconut Milk

additional hour

½ tsp Vanilla Extract

Garnish with blueberries and serve cold Enjoy!!

2 tbsp Organic Maple Syrup ½ cup of Chia Seeds ½ cup of Organic Wild Blueberries Dash of Cinnamon

TIPS Mixing in the blueberries adds a natural sweetener so you don't have to add more maple syrup than you need to!

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Often, a good moisturizer will have both hydrating and moisturizing ingredients to keep the skin hydrated and moisturized over

Skin Hydration vs Skin Moisturization – Which One Do You Need?

an extended period.

BY

When it comes to addressing specific skin

HELEN

HUYNH

B

PHARM.

MPS

Whilst both hydrators and moisturizers fight skin dehydration, increase skin elasticity and skin firmness, their mechanism of action is quite different. To make things even more confusing, these two terms are often used interchangeably.

concerns such as dry skin, it pays to know which ingredients you should focus on more – hydrators or moisturizers.

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Definitions of Hydrators vs Moisturizers Hydration refers to the water

Moisturizers seal in moisture and

content within cells, causing it to

help to keep the skin soft and

swell and become bouncy. When

smooth. The function of

water flows out of the cell, it shrinks

moisturizers is to prevent water

and becomes dehydrated. When you

loss from the skin, also referred to

are using a skin hydrator, you are

as trans-epidermal water loss.

infusing the skin cells with water, making them more supple and

Dry skin responds best to

volumized.

moisturizers or products which contain lots of moisturizing

Examples of hydrators include

ingredients. Moisturizers are

humectants such as glycerin,

usually oil-based ingredients.

hyaluronic acid, and glycols.

Examples of moisturizers include shea butter, plant oils, mineral oil

Dehydrated skin responds best to

jojoba oil, and petrolatum.

hydrators to add water back into the skin. Look for a hydrating serum or cream containing hyaluronic acid, glycerin, or aloe.

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Is Your Skin Dehydrated or Dry? If your skin is naturally dry all year round and tends to be flaky, you’re likely to have dry skin. Individuals with dry skin naturally produce less lipids in their skin cells and therefore benefit from moisturizing ingredients.

Characteristics of dry skin include: Dry, itchy and scaly, redness, Fine lines and cracks which can become deep and bleed, A feeling of skin tightness, especially after bathing or shower.

Dehydrated skin is caused by a lack of water content inside the cells. They lack luster and usually do not bounce back to normal quickly with a pinch test. Dehydrated skin can also benefit from increasing water intake and reducing alcohol and caffeine intake.

Other characteristics of dehydrated skin include: Dry, itching, and dullness in the skin Skin lacks elasticity Sunken eyes Dark urine color Increased appearance of fine line and wrinkles

References:

1. “Dry Skin: Diagnosis and Treatment”. American Academy of Dermatology Association. Available URL: https://www.aad.org/public/diseases/a-z/dry-skin-treatment 2. G S Kelly. “Squalane and its potential clinical uses”. Alternate Medical Review. 1999 Feb”4(1): 29-36 3. Penzer R, Ersser S. “Principles of Skincare”. 1st United Kingdom: Blackwell Publishing. 2010

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TOP 10

MYTHS ABOUT SUNSCREEN USAGE

By Helen Huynh B Pharm. MPS

We all know sunscreen is important but over the years, there has been a rise in misinformation, creating a blur between what is myth and what is fact. Let’s debunk ten of the common myths around correct sunscreen use.

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YOU CAN STAY OUT LONGER IN THE SUN WHEN YOU ARE WEARING SPF 50 THAN YOU CAN WITH SPF 30.

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FACT: You can get burnt through a car window. Untinted glass does not completely block UV radiation. This means you can still get burnt if you spend a long time in the car when the UV is high.

FACT: SPF 50 offers marginally better protection from UVB radiation, which causes sunburn and adds to skin cancer risk. SPF 30 sunscreens filter about 96.7% of UV radiation, SPF 50 sunscreens filter 98% of UV. A higher SPF sunscreen does not allow you to stay out in the sun for longer.

TRUTH: Vitamin D is vital for human health and the body requires sun exposure to make Vitamin D. In theory, using sunscreen 100% of the time can prevent the body’s ability to make Vitamin D however, numerous research has found that that regular sunscreen use does not cause Vitamin D levels to drop.

It is suggested that UV light can still penetrate through clothing and sunscreen loses its effectiveness over time.

Furthermore, research has also found that just 5 to 30 minutes of sun exposure per day can create a sufficient amount of Vitamin D. This can be easily obtained by walking to the local grocery store or to and from the car.

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ONLY SUN SEEKERS GET SKIN CANCER. FACT: We can be exposed to dangerous levels of UV radiation during all sorts of daily activities, such as working outdoors, gardening, walking the dog, or having a picnic.

SUNSCREEN CAN CAUSE VITAMIN D DEFICIENCY.

2

YOU CAN'T GET BURNT THROUGH A CAR WINDOW SO YOU DON’T NEED SUNSCREEN.

This sun exposure adds up over time increasing the risk of skin cancer.

You don't have to be sun tanning or surfing all day to be at risk.

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IF YOU USE MAKEUP OR MOISTURIZER WITH SPF, YOU DO NOT NEED TO APPLY SUNSCREEN. TRUTH: Quite often, the SPF contain in makeup or BB cream is very low. The Australian Cancer Council recommends it is best to use a minimum SPF30 and reapply every 4hrs.

In addition, the amount of foundation you apply may not be sufficient to provide adequate SPF protection.

YOU DO NOT NEED TO APPLY SUNSCREEN ON AN OVERCAST DAY.

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TRUTH: UV rays can still penetrate the earth's atmosphere on cloudy days.

Unless you are inside, it is wise to apply sunscreen.

It is also found that UV levels can also be more intense on cloudy days due to reflection off the clouds and especially if you are near water.

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PEOPLE WITH DARKER SKIN DO NOT NEED SUNSCREEN. TRUTH: While people with darker skin have more melanin to diffuse UVB rays and are less likely to burn, it is not sustainable long term. Darker skin types can still receive enough UV radiation to be at risk of developing skin cancer and premature aging.

In fact, the lowest skin cancer survival rates are amongst those with darker skin.

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SUNSCREEN DOES NOT EXPIRE.

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TRUTH: Like all other active ingredients, the potency can degrade over time. Using sunscreen past its expiry date will leave the skin unprotected.

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I DO NOT NEED TO COVER UP IF I AM USING SUNSCREEN. TRUTH: It can be tempting to think that a layer of sunscreen makes the body invincible to the sun. The truth is, covering up offers much better protection than using sunscreen alone because sunscreen can lose its potency during the day and also be lost through perspiration.

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IF YOU SIT UNDER A BEACH UMBRELLA, YOU DON’T NEED SUNSCREEN SINCE THE BEACH UMBRELLA BLOCKS THE SUN’S RAYS.

Understanding the truth about these myths can help people use sunscreen effectively, prevent premature aging, and most importantly, melanomas.

Instructions for each sunscreen can vary so make sure you also read the label and use it as directed.

TRUTH: The sand reflects 17% of UV radiation which is a surprise for many people. A 2017 study in the Journal of Dermatology found that nearly 80 percent of people who sat under a beach umbrella for 3.5 hours without sunscreen had some degree of sunburn the next day, compared to 25 percent of people who used a high-SPF sunscreen and stayed out in the sun.

Helen Huynh is the founder of Ellé Derm, a pharmacist and cosmetic formulator. She enjoys sharing skincare tips based on peer-reviewed medical journals. She's been in the pharmacy and beauty space for over 14 years where she shares evidence-based information with customers on a daily basis. She has a passion for skin science and is always testing new formulations.

References: Sunscreen Myths Debunked (2018). The University of Texas MD Anderson Cancer Center. Available URL: https://www.mdanderson.org/publications/focused-on-health/6-sunscreen-mythsdebunked.h26-1592202.html

10 Myths About Sun Protection (2021). Cancer Council Australia. Available URL: https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/10-mythsabout-sun-protection

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THE ROLE OF VITAMIN D AND GUT HEALTH

BY DONNA MAZZOLA, PHARMD, MS

You are likely familiar with vitamin D

converts it into a hormone. Vitamin

and its association with your skin as

D is converted at the liver and kidney

well as bone health. All those ads

into the hormone 1,25-dihydroxy

about calcium + vitamin D haven’t

vitamin D3. There are vitamin D

left our thoughts! However, there is

receptors that this hormone binds to

so much more to vitamin D than

in both immune cells and skeletal

bone health.

muscle cells. For this reason, it plays a critical role in maintaining optimal

Vitamin D is considered to be a

health measures and minimizing

prohormone. This means that your

many chronic illnesses.

body takes this vitamin and actually WOMANBEEWELL

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With that being said, the gut also plays a key role in maintaining optimal health. More specifically our microbiome. The microbiome consists of bacteria, viruses, and fungi that work together in harmony to create a balance within our gut. The microbiome regulates the mucosal immune system. This is our body's first line of defense against pathogens entering our body.

SO HOW DOES VITAMIN D IMPACT OUR GUT HEALTH? The composition of your gut microbiome can be altered by vitamin D status and exposure.

This is done by three key mechanisms:

1. Vitamin D deficiency or supplementation changes the microbiome, and manipulation of bacterial abundance or composition impacts disease development.

2. Lack of vitamin D can impair physical and functional barrier integrity (leaky gut), which leads to stimulation or inhibition of immune responses

3. Our natural, innate immunologic defenses may be compromised in the setting of vitamin D deficiency

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VITAMIN D AND THE MICROBIOME (1) Our gut is really where the bulk of our immune system resides; 70% of our immune system is located in the gut and needs healthy and regular food intake to support our overall health.

There are hundreds of species of bacteria and more than 100 trillion live in our gut. Together with fungi and viruses, these bacteria make up the gut microbiome in our body.

Our digestive system functions at its optimum when there is a BALANCE of the good and bad gut bacteria living in it. This is key because new evidence suggests that specific bacteria can promote or inhibit our immune response. Two key bacteria that are important are Firmicutes (F) and Bacteroides (B). It is well established that an altered F/B ratio alters gut permeability and can contribute to a

Bacteroides is important because it

pro-inflammatory state.

ferments fiber into acetates and propionates and can produce short-

Vitamin D supplementation has been

chain fatty acids. The cells of your

shown to positively impact this ratio by

intestines love short-chain fatty acids

increasing Bacteroides, as well as other

and these nutrients help strengthen

health-promoting probiotics such as

your gut lining and reduce

Akkermansia and Bifidobacterium.

inflammation.

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VITAMIN D AND LEAKY GUT (2) Our gut wall creates a barrier between ourselves and the external environment. Ensuring this wall is not “leaky” (impermeable) keeps pathogens and toxins from leaking into our bloodstream. Vitamin D helps to maintain this barrier function.

There are known vitamin D receptors in our gut lining, and vitamin D supplementation has been found to

VITAMIN D AND YOUR IMMUNE SYSTEM (3)

strengthen the epithelial barrier by decreasing that permeability that

Let’s go back to the fact that 70% of

would let toxins leak through. Multiple

our immune system is located in the

studies have found that Vitamin D can

gut. With all the benefits of vitamin D,

modulate and improve the tight

it’s of no surprise that Vitamin D has a

junctions in our gut improving

direct effect on the immune system.

intestinal permeability (leaky gut).

Vitamin D has been shown to regulate innate and adaptive immune systems.

Within the immune system, vitamin D inhibits various T-cells that increase inflammation and promotes Tregulatory cells. This translates into an ability to downregulate the inflammatory process. While its ability to down-regulate inflammatory cytokines is important, a key mechanism that impacts immunity and gut health is the ability to increase

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T-regulatory cells.

WHY IS THIS IMPORTANT? When we have a leaky gut, the food we intake breaks down but can leak into the bloodstream.

When this happens, we develop immune responses against these food proteins, which leads to food intolerances. By increasing, Tregulatory cells we can keep these unnecessary responses at bay.

THE KEY TO HEALING

In 2011, The Endocrine Society stated that a desirable serum concentration of 25(OH)D is >75 nmol/L. It also reported that at least 2000 IU/day of supplemental vitamin D might be required in adults and at least 1000 IU/day in children. The Institute of Medicine states the upper limit of intake per day is 1000 IU for infants and 4000 IU per day for anyone age 9 years and older.

If we combine all these mechanisms by which vitamin D

The bottom line, get your Vitamin

impacts our gut health its benefits

D levels checked. If you’re

become very clear! With so many

deficient, talk to your doctor about

people being identified as Vitamin

supplementing or increasing sun

D deficient, the question then is

exposure. Vitamin D and your gut

how much should I take?

health go hand-in-hand!

References:

1. Singh, P., Rawat, A., Alwakeel, M., Sharif, E., & Al Khodor, S. (2020). The potential role of vitamin D supplementation as a gut microbiota modifier in healthy individuals. Scientific reports, 10(1), 21641. https://doi.org/10.1038/s41598-020-77806-4 2. Yamamoto, E., Jorgensen, T. Relationships Between Vitamin D, Gut Microbiome, and Systemic Autoimmunity. Front. Immunol., 21 January 2020 | https://doi.org/10.3389/fimmu.2019.03141 3. Tabatabaeizadeh, S. A., Tafazoli, N., Ferns, G. A., Avan, A., & Ghayour-Mobarhan, M. (2018). Vitamin D, the gut microbiome, and inflammatory bowel disease. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 23, 75. https://doi.org/10.4103/jrms.JRMS_606_17 Donna Mazzola, PharmD,MBA,MS creator of Drautoimmungirl

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MEET DR. DONNA MAZZOLA @drautoimmunegirl Meet Dr. Donna Mazzola, a Pharmacist with a Master’s degree in Functional Medicine

and Human Nutrition. After obtaining a Doctorate in Pharmacy, Donna realized that medicine has a place in healing, but it's the balance between nutrition and medicine that impacts disease. Following a diagnosis with Hashimotos in 2015, she realized it was difficult to find reputable scientific information to support her healing journey.

As a result, she created the blog drautoimmunegirl.com and on IG and FB @drautoimmunegirl, to become that source. Drautoimmunegirl is a blog with a mission to identify the root cause of disease and empower you to take control of your health!

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COULD YOUR GUT BE ASKING FOR HELP?

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The month of July is...

National BLUEBERRY MONTH

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SUPERFOOD SPOTLIGHT

Beautiful Blueberries All berries are good superfoods for everyone to eat, but blueberries are particularly beneficial. Not only are they one of the foods with the highest amount of antioxidants, but also one of the most popular superfoods to consume. Blueberries have tons of nutrients, with so many antioxidants, they are often in the top 10 superfoods lists.

For women, blueberries help with anti-aging, improving your skin and hair, lowering blood pressure and cholesterol, and improving mental health. High blood pressure might be a higher risk for men, but it is still risky for women and can be a silent killer as it often leads to heart disease.

Read on and make sure you check out this issue's recipes that all feature blueberries as the superfood superstar!

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BLUES FOR SKIN HEALTH There are lots of fruits on superfood lists for various purposes, especially berries.

Blueberries are considered a superfood because they are packed full of nutrients, vitamins, minerals, and antioxidants.

They are abundant in vitamins C, A, and E. Each of these vitamins can help to restore your skin cells, making your skin look more vibrant and youthful.

Blueberries will also help if your skin has been sun-damaged and to brighten up your skin and leave you with silky smooth hair as well.

Another excellent thing about blueberries is that they are super easy to add to your diet.

Try to add some blueberries to your oatmeal or cereal in the morning, have a handful of them for lunch, or add them to frozen yogurt for your evening dessert.

ANTI-AGING WITH BLUES When you think of anti-aging superfoods you might be looking for foods that focus on your external body.

The truth is, anti-aging also deals with your mind and memory as well. If you are concerned about your memory, and have noticed some issues lately, consider adding blueberries to your intake. In addition to anthocyanins, that aid with memory, they also have anti-inflammatory attributes that can help aging muscles and joints. Get some today!

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5 BLUEBERRY RECIPES

for Every Body!

BLUEBERRY TOAST

by Carla Contreras of CarlaContreras.com

MOVE OVER Avocado Toast! Make Blueberries + Olive Oil + Honey + Salt + Pepper Toast Instead. Blueberry toast is one of my favorite toasts of the season. It can be made with whatever fixings you like. It’s a welcome change to avocado toast.

DIRECTIONS 1. Add all the ingredients on top of the toast.

2. Eat + take a picture + enjoy!

YIELDS : 1 toast

TIPS ** Always check for mushy/bad blueberries, remove them

INGREDIENTS

from the container, first. The easiest way to do that is to gently dump them onto a cookie sheet

1 piece of toast, of choice

** Wash your fresh blueberries just before your eat them. I

1/4 ounce goat cheese, like

then place them on a dry tea towel, to absorb the moisture

Humbolt Fog (ricotta or cream

** Store unwashed blueberries in the fridge for three to five

cheese would also be delicious)

day. ** If they have stems, remove before eating

1 small handful of fresh blueberries

Carla Contreras is a Latinx and Italian American mama of two living in New Jersey. For the last 24 + years, she has worked as a chef at places like Daniel Boulud’s DBGB, the Marriott Boston and Marriott San Diego, and Whole Foods La Jolla, and she’s worked as a caterer, personal chef, and owner of Red Clog Kitchen in New York City. She has taught culinary at the Institute of Culinary Education, Kosher Culinary Center, and at Montclair State University. When she is not busy testing recipes, styling and taking food photos, or working on creating online courses, you can catch her: recording a podcast, on her Peloton, or eating a giant salad.

Visit her website at https://www.carlacontreras.com/

1 teaspoon honey or maple syrup 1/2 extra-virgin olive oil 1/8 teaspoon Kosher salt 1-2 cranks freshly ground pepper

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VEGAN BLUEBERRY MUFFINS

by Traci and Caylie of A Bakers Table

Light, fluffy, bursting with blueberries, and SO. GOOD. These Vegan Blueberry Muffins are the perfect bake to celebrate the warm summer days.

DIRECTIONS 1. Preheat oven to 350 degrees.

2. Line muffin tin with baking cups or spray with baking

YIELDS : 14 MUFFINS PREP: 10 MINUTES BAKE: 25 MINUTES TOTAL: 35 MINUTES

spray. Set aside.

3. In a large bowl, whisk together flour, sugar, baking powder, and salt. Set aside.

4. In a medium bowl, whisk together vegetable oil, butter, egg, milk, and vanilla.

INGREDIENTS

5. Pour over dry ingredients and mix together until wet ingredients are thoroughly incorporated.

2 cups all purpose flour

6. Fold in blueberries

1 cup sugar

7. Scoop, or spoon, batter into prepared pan.

2 ½ teaspoons baking powder

8. Bake for 20 minutes, or until lightly browned.

1 teaspoon salt

TIPS

¼ cup vegetable oil ¼ cup vegan butter, melted

** You can use your favorite non-dairy milk to bake with in

3 ½ ounces vegan egg

this recipe, we personally preferred oat milk.

¾ cup unsweetened non-dairy milk

** Frozen blueberries can be used instead of fresh.

of choice ½ teaspoon vanilla extract 1 ½ cups blueberries

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Hi! We're Traci and Caylie. We run a blog called Bakers Table!

I'm Traci, a retired chef, restauranteur, and caterer, as well as a mother to two children and two rescue dogs. My daughter, Caylie, is the photographer, writer, and #1 taste tester. Our blog is the place to come and find easy yet impressive food and desserts.

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PISTACHIO LEMON CAKE WITH BERRY COMPOTE

By Nichole Perkins, Founder of PrimaFoodie

PISTACHIO LEMON CAKE Pistachio flour is another gluten-free hero of the kitchen. It lends a hearty texture to this cake, along with a nuttiness that gets brighter with the addition of lemon and vanilla. And the color is stunning.

Depending on what time of year it is, we love to top ours with fresh sliced citrus or seasonal berries.

YIELDS : 9 inch cake

DIRECTIONS

INGREDIENTS

1. Preheat the oven to 350 degrees Fahrenheit.

2. Using a pastry blender or fork, mix together pistachio

3 cups pistachio flour

flour, coconut flour, baking soda, and sea salt.

¼ cup coconut flour

3. In a separate bowl, whisk together olive oil, maple

1 teaspoon baking soda

syrup, eggs, lemon juice, lemon extract, and vanilla.

½ teaspoon sea salt

4. Gently incorporate dry ingredients into wet mixture

⅓ cup olive oil

using a whisk or spatula.

5. Pour mixture into a well-greased 9-inch baking pan.

¾ cup maple syrup

(Ghee or coconut oil works well for this. Depending on

3 eggs

your pan, you may need to use parchment paper, as well.)

1 lemon, juiced

6. Bake for 35 minutes. Remove from the oven and allow

1 teaspoon lemon extract

to cool. Add toppings as desired and serve.

1 tablespoon vanilla

TIPS

Ghee or coconut oil for greasing baking pan

**This cake is a non-traditional cake since it contains no grains, gluten, or rising agent. It’s finished baking when it’s pulling from the sides of the baking pan and if the edges are

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golden.

BLUEBERRY COMPOTE With blueberry season in full blossom, this compote becomes a sweet staple in our house. Tangy and thick, it’s delicious spooned over everything from oatmeal, granola, yogurt, and pancakes to add some zing to breakfast, or draped on top of ice cream or cheesecake to balance the richness of dessert with bright berry flavor.

DIRECTIONS 1. Add half of berries with all other ingredients to small saucepan.

2. Gently boil for 5 minutes (very gently so fruit stays intact).

3. Add more lemon to taste.

4. Stir in other half of berries.

5. Reduce to low heat and simmer for 8-10 minutes, stirring occasionally.

YIELDS : 12 Ounces

6. Store in airtight container in refrigerator for up to 2 weeks or freeze.

INGREDIENTS 2 cups blueberries (frozen or fresh)

TIPS

3 tablespoons or 2 ounces water

**Remember that liquid will thicken a bit upon cooling.

⅛ cup or approximately 3

**You can gently reheat compote in a butter melting pan,

tablespoons honey or coconut

such as All-Clad.

sugar 2 tablespoons lemon juice 1 tablespoon lemon zest

**Orange blossom honey works particularly well with this recipe. **Play with the citrus flavor by using orange juice instead of lemon.

⅛ teaspoon sea salt

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BERRY JAM

By Nichole Perkins, Founder of PrimaFoodie

I wanted a no-fuss, no pectin, no added sugar recipe for jam. I now make this every few months and haven’t bought jam or jelly since.

I don’t like berry seeds and also like a smooth consistency and softer “set,” so I take the added step of blending this midway through cooking.

DIRECTIONS 1. Add berries and water to pan. Cook covered until they start to soften and release their water.

2. Mash with a masher or fork.

3. Add lemon juice. If using honey, add it now.

4. Bring to boil over medium-high heat.

PREP TIME: 30 minutes with fresh berries. Frozen berries take slightly longer to boil down.

5. Add gelatin and continue cooking until mixture thickens.

6. Once the mixture has thickened a fair amount, pour it into a blender and blend on high for about 30 seconds to pulverize the seeds.

7. Pour back into pan and continue boiling,

INGREDIENTS

stirring frequently, especially as it gets closer to done. Keep an eye on it during this step because

4 cups mixed berries

the sugar will start to foam and the liquid can boil

¼ cup water

over the sides very quickly.

8. Cook until you can run a spatula across the

1 tablespoon lemon juice

bottom of the pan and it takes a few seconds to

1-½ teaspoon grass-fed gelatin

go back to place.

9. Remove from heat and pour into a 12-ounce

½ cup honey (optional) 44

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heat-proof jar.

2021

TIPS **The lemon juice is the acid that helps preserve the jam, so don’t skip this part unless you’re going to consume it quickly.

I keep mine for 4-6 weeks. **I don’t usually add any sweetener at all. However, if you like a sweeter jam or your fruit is not sufficiently sweet, you can add honey or maple syrup, to desired sweetness. If anything, it thickens the jam faster and helps preserve it longer. **If you intend to can your jam, it’s best to cook it in a nonaluminum (non-reactive) pan, such as stainless steel or enamel-lined cast iron (such as a Le Creuset Dutch oven). **If you wait until the end to blend, the mixture will be too thick to get out of the blender without wasting a lot of it. **Create easy fruit roll-ups using homemade jam. I spread a layer of the jam on parchment and put it in my dehydrator for 4-6 hours. (You also don't have to use parchment; the dehydrator tray is fine.)

Nichole Perkins is the founder of PrimaFoodie, a media company with the mission to shift the tide of food awareness and clean living. She is fueled by the belief that a healthy, empowered, conscious lifestyle can be accessible to everyone. Nichole provides fact-based, inspirational content centered around healing foods, accessible low FODMAP and SIBO-friendly recipes, and healthy lifestyle choices.

Through celebrating the small wins and opening up conversations, she wants to inspire everyone to own their personal journey toward better health—and to thrive.

BLUEBERRY COCONUT GRANOLA BARS

By Shelby of Fit As A Mama Bear

DIRECTIONS 1. Pre-heat the oven to 300 degrees. In a mini food processor, grind the walnuts and pumpkin seeds into a chunky flour.

2. In a large bowl combine all the dry ingredients and the fresh blueberries.

YIELDS : 6 bars or 8 squares

3. Melt the coconut oil and whisk it with the almond butter and maple syrup until no clumps remain.

4. Pour the wet ingredients over the dry and mix well.

INGREDIENTS

5. Line a baking tray with parchment paper and spread the granola mixture evenly and flat.

6. Bake for 15 minutes. Remove from oven and use a

1/3 cup shredded coconut,

silicone spatula to mix the granola around.

unsweetened

7. Smooth it back down and continue baking for

½ cup walnut halves

another 15 minutes until the edges of the granola are

1/8 cup hemp hearts

beginning to brown.

1/3 cup pumpkin seeds, raw

8. Remove from the oven and let sit 20-30 minutes.

¼ cup toasted coconut slices

Meanwhile, adjust the oven temperature to 350 degrees.

1/8 cup dried blueberries

9. Whisk the eggs in a bowl and crumble in the granola.

Mix briefly until semi-coated taking care not to over mix.

½ cup fresh blueberries

10. Line an 8x4 pan with parchment paper and pour in

½ tablespoon coconut oil,

the granola. Use a silicone spatula to press it down

measured solid

evenly and smooth it out.

¼ cup almond butter, smooth

11. Bake in the oven for 20-22 minutes.

2 tablespoons maple syrup

12. Let cool in the pan for 30 minutes before removing

2 egg

and cutting into bars or squares.

13. Store bars in the fridge.

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Soft and refreshing, these blueberry coconut granola bars make the perfect snack for busy days! Made with nourishing, nutrient-dense ingredients, these homemade granola bars will keep you fueled on the go.

This is the season to whip up all things blueberry! Fresh blueberries make it so that these granola bars come out refreshing as well as fueling. The bars are loaded with healthy fats to keep you full and the combination of blueberries with a hint of maple syrup makes the bars sweet but not too sweet.

These granola bars are a great mid-day indulgence on their own. Likewise, they also taste delicious crumbled onto your favorite smoothie bowl too!

Meet Shelby - a Strength & Nutrition Coach and the person behind the blog Fitasamamabear.com. As a mom of three young girls and coach for the past ten years, Shelby now strives to make fitness and healthy living practices for busy moms. By sharing her knowledge and the resources on her website, Shelby helps busy moms get fit, happy, and healthy.

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WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN

discover yours with us

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...launching a company that helps people truly achieve health and stay healthy – it’s a great feeling.

-kara goldin 50

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photo courtesy of Hint

Strong Woman Spotlight

KARA GOLDIN Founder & CEO of Hint

Have you ever wondered who is behind the creation of Hint water? I’ve been drinking Hint for years and heavily relied on it to get proper hydration during pregnancy because plain water is just soooo boring! Kara Goldin, CEO of Hint, thought the very same thing and created her own solution. After reading her book, “Undaunted: Overcoming Doubts and Doubters” it became clear to me that she had to be featured in our Strong Woman Spotlight.

Kara has an inspirational story that resonates with so many women across the world. We all have dreams but are afraid that we don't have the knowledge, confidence, money, or time to make them happen. We have fears. We make excuses.

Many women crush their own dreams before they even take a single step.

Her story has the power to change that for women, regardless of what dreams they may have.

I had an insightful and inspirational chat with Kara about how she navigates life as a successful entrepreneur, author, podcast host, and mother of 4… aka- a superwoman!

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Belinda: Thank you so much for chatting with me today, Kara! For our readers that may be unfamiliar with all of your products, can you tell me about Hint Water and skin products, your company’s mission, and how you support women’s wellness?

Kara: I didn’t launch Hint because I had some burning desire to start a beverage company. I started Hint to help people get healthy – because I saw by switching from diet soda to water with fruit in it, my health changed significantly. Investing in

photo courtesy of Hint

and launching a company that helps people truly achieve health and stay healthy – it’s a great

B: As the saying goes, “Necessity is the mother of

feeling.

invention”. As the creator of Hint, what was the necessity that led to the invention of such a

Several months ago, we launched Hint hand

delicious and industry-disrupting beverage?

sanitizer. It's not unlike our previous brand extensions with Hint deodorant and sunscreen. In

K: I developed the idea for Hint after I realized that

all three cases, I found that the leading products in

my diet soda addiction was having all sorts of

each category had ingredients that I didn't want to

adverse effects on my health -- weight gain, adult

put on my body. So I went out and dug through the

acne, lack of energy. After substituting water in

research, did some testing, and came up with a

place of my diet soda consumption, I quickly lost

healthy alternative.

20 pounds in less than three weeks, my acne went away and my energy levels increased. One

ALL OF HINT’S PRODUCTS SERVE OUR BRAND AND OUR MISSION TO MAKE

|

started adding fruit to my water to make it taste better. I became obsessed with the idea of helping others enjoy water too, and I thought if something like my home concoction was available in

HEALTHY CHOICES EASIER

supermarkets, it could help people as it had helped

FOR ALL CONSUMERS –

me. From day one of getting Hint on the shelf at

WOMEN, MEN, KIDS,

52

problem still existed -- water was boring. So I

Whole Foods in San Francisco, we heard that it was doing just that -- helping people enjoy water

ADULTS. THAT'S WHY WE

and get healthy. Who wouldn’t want to create and

DO EVERYTHING WE DO.

run a company that helps people? And I get to do

WOMANBEEWELL

• JULY/AUG

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that every day.

photo courtesy of Hint

B: Yes! That is amazing that it started with your

competition (to name just a few). What kept me

own transformation. Most people would keep

going was my relationship with our early

their “secrets” to themselves, but you really took it

customers. They absolutely loved the brand. And

to a new level by creating a transformative

their devotion to the product reminded me to trust

company around it. Love that!

myself and my instincts. I knew that we had a fantastic product and that there was a space we

B: What were the challenges or setbacks that you

could carve out for Hint.

faced when starting to build Hint from the ground up? How did you overcome them?

K: Any start-up's path is riddled with obstacles and setbacks. I always say, starting a company is like climbing a mountain. But starting a new category within an industry as I did with Hint? That's like climbing Everest. Every aspect of starting Hint was grueling. And in the beginning, everywhere I looked there were obstacles – whether it was

THOSE ORIGINAL FANS OF HINT NOT ONLY PROVED IT, BUT THEY ALSO PROPELLED THE BRAND TO SUCCESS.

raising money, extending Hint's shelf life, negotiating with retailers, or fending off WOMANBEEWELL

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... and most importantly, when you love what you do, amazing things happen.

-kara goldin

photo courtesy of Hint

B: I’ve been reading your book (we’ll talk more on

B: I want to take a moment to talk about

that in a bit), but for our fellow supermoms out

your podcast “The Kara Goldin Show”. Can

there, tell us how the heck you managed to start

you tell me about it? What do you hope

a company from scratch and maintain your

listeners gain from tuning in?

sanity with three kids, plus one on the way? (Or did you actually?!) And how do you now manage

K: I love asking questions. I love learning. And

to do all the amazing things that have stemmed

I love hearing the stories of other

from the creation of Hint Water, like hosting

entrepreneurs and how they guided their

your podcast and writing a new book?

careers through various ups and downs. So launching a podcast was a no-brainer. I come

K: A lot of credit must go to my husband Theo,

away from every episode with some new

who very early on recognized the passion I had for

piece of knowledge or some new perspective

this idea and this product. He soon “caught the

that I didn’t have thirty minutes prior. What a

bug,” understanding the potential of the brand,

gift! I learn something new with each

and he joined the company as our COO. And both

interview, and I love that. And that’s what I

at work and at home, we complement each other

want listeners to gain from the show. I always

really well. We never drew a hard line between

say there is no road map or rule book for

work and home. When you launch a start-up --

achieving success. Each one of my guests

while having four kids under the age of 6 -- both

proves that in their own unique way.

your business and personal life are intertwined.

It's totally unrealistic to compartmentalize one or the other. You just take each problem and challenge as they come.

Learn more about Kara's Podcast Here! photo courtesy of Hint

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There is no special path or hidden secret to being undaunted. I don't live fearlessly. I have plenty of doubts, still to this day, and I confront them. In fact, I love operating outside of my comfort zone and challenging myself. If there are any “dots” to connect, it’s those challenges I set up for myself.

Because here's the thing: when you confront a fear you have, two things happen. First, you put that particular fear in its place. Second, and more importantly, you gain confidence to overcome other fears or other obstacles that might be standing in your way. That’s the key: The more success you have at taking on your fears, the more confidence you gain taking on other ones. It’s a virtuous circle.

B: As I mentioned earlier, I absolutely love your book and relate to you and your story on so many photo courtesy of Hint

levels. What were the goals you had in mind as you were writing it? What messages do you want

B: In your podcast episode with Julie Smolyanski

readers to take away from it?

of Lifeway (which I highly recommend for every reader to checkout) you talk about “connecting

K: I firmly believe that anyone can be undaunted.

the dots”, those life experiences that seem to set you up for things you are meant to do. What were the “dots” that eventually connected you to

IT'S A MINDSET. YOU DEDICATE YOURSELF TO

writing your book “Undaunted: Overcoming

FACING WHATEVER FEAR IS HOLDING YOU

Doubts and Doubters”?

BACK FROM ACHIEVING SUCCESS. YOU TAKE BABY STEPS. YOU TRY. YOU LEARN. YOU STAY

K: Over the years, doing speaking engagements

CURIOUS.

and interviews, I’ve realized that people believe that entrepreneurs are fearless or that they have some special trait or cache of knowledge that

And you constantly repeat that process over and

drives their success. At almost every event, I got

over again. I write this early on in my book -- "If my

some version of that “special trait” question. So I

story proves anything, it's that if I can do it, you

wrote my book to prove that that is patently

can, too."

untrue.

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B: You are such an inspiration to women, including myself! Who inspires you, and why?

K: Ruth Bader Ginsburg. I met her a few years ago, and we had a brief conversation. The charm, strength, and resilience that emanated from her was nothing short of inspirational. Her power, despite that tiny frame, was palpable -- and a bit intimidating. (She sternly called me to task for having a copy of her book before it was released publicly; she was joking, but for a second she had me quaking in my boots.)

Her incredible legacy of breaking barriers throughout her life is a testament to a life lived with purpose. The beauty of RBG’s story is that she never balked at a challenge. She faced skeptics all her life, and she knocked them down one by one -with competence, with humor, and with grace.

B: Absolutely! She was certainly fierce and is an amazing role model for women and girls everywhere. Knowing that you are inspired by her

photo courtesy of Hint

makes everything that you do, and the undaunted way in which you do it, make perfect sense!

B: You must have some exciting things coming up for you and/or Hint. So what's next?

K: Continuing to help consumers stay healthy.

There are still so many people who have yet to discover Hint. There are new audiences to reach, more consumers who are trying to effect a change in their health. Our mission is not complete!

B: Amazing! Thank you so much again for chatting with me, Kara. You are truly an inspiration to me and I can’t wait to see what Hint is going to come out with next!

photo courtesy of Hint

JUST FOR FUN What is your favorite Hint flavor?

Don't make me choose! I love them all! (But currently, I'm drinking Blueberry Lemon.)

Early Bird or Night Owl? I wake up and shine with the sun!

Favorite Ways to Get Movement Hiking!

Favorite Inspirational Quote(s) It’s something my dad always used to say to me when I was facing a tough decision: “What’s the worst thing that could happen?”

photo courtesy of Hint

TREAT YOUR BODY LIKE IT BELONGS TO SOMEONE YOU LOVE

because it does, doesn't it?

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AVOIDING "THE FAST FOOD EFFECT"

BY BONNIE HUBERT ED.D “I want the nuggets combo and an extra chicken sandwich!” a 10-year-old yells from the back seat. “Are you sure you can eat all that?” his mom asks. “Yes! I’m starving!” Mom orders it and he begins devouring the combo.

Later a question rings out in his sing-song voice: “Hey Mooomm, I’m full...do youuuu want the sandwich?”

Guess what? This scenario doesn’t only apply to eating food! It relates perfectly to how much we have (or want) to do in our lives each day and believing we can and will get it all done. In honor of all the moms out there with hungry kids in fast food lines, we’ll call this the “Fast Food Effect.”

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THE AUGUST HUSTLE & BUSTLE

But, as August approaches, millions of women look ahead and gear up for the start of a new school year, and a pace that often has us trying to do

These summertime months bring with them a slower pace that children and adults both welcome and appreciate.

more than we can or should even try to do.

With planned vacations, lazy days at the pool and less scheduled activities for kids,

taking over a few minutes of each day to swallowing the day whole. It is a subculture in

family time seems plentiful this time of year. Oh, how we wish it could last!

our society. In Yvonne Tally’s book, Breaking Up with Busy, she describes busyness as:

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Busyness has gone from

2021

"A TRAP THAT KEEPS US DANCING AT DOUBLE TEMPO WITH NO END."

PRODUCTIVITY VS. BUSYNESS One year I had one child that was in college, one in high school, one in middle school, and one in elementary. I worked part-time and my job required me to travel out of state a couple of times a month. Some days I crowned myself the princess of productivity, but much of the time I was actually busy rushing around. I was trying like crazy to complete everything on my daily todo list just so I could check things off my list and feel good about getting it all done. I’d plan out my schedule in my head but never seemed to have enough time to accomplish everything I thought I could.

I WAS NOT TRULY PRESENT NOR ABLE TO ENJOY THE MOMENTS IN MY LIFE. I was living the “Fast Food Effect” every day: ordering up more than I could really eat, and then trying to stuff it all in because after all, I’m the one that ordered it!

In my quest to calm the race pace into a place of productivity and presentness, I have discovered several strategies we can all use to avoid the “Fast Food Effect.” If you are a busy mom, a college student working through a semester syllabus, a teacher, a salesperson, or even a CEO, having a system in a place to organize, see, and refer back to what you want to accomplish is key.

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Strategy 1: Create a Vision Setting and achieving goals in the theatres of life is a mental, visual, and physical process. It calls you to answer questions, is visual so your brain captures the image later recall, and physical because you write everything down. Decide WHAT you want, WHY you want it, and HOW you will get it.

Choose one or two goals to focus on, create a simple action plan for each goal you want to achieve. Write down each step—the what, why, and how— then start!

Strategy 2: Create a Daily System for Organization and Ownership Daily planning offers a sense of order and organization where otherwise you may feel adrift. Use a planner with an hourly format for each day. At the start of the week, fill out as much of your weekly schedule as you can ahead of time, and share it with anyone involved. Say no to anything that does not align with the goals you are working on.

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Strategy 3: Spend Time With Those Most Important To You Apart from physical care, the average parent spends less than 45 minutes a day playing with, reading to, or doing educational activities with their children. Many studies have shown that time spent with parents, (especially mothers) matters in child development. The age group that benefits most from one-on-one time is adolescents. Spending time daily with your children or others that are important to you will strengthen relationships and help you feel grounded in what matters most.

IT'S NOT JUST OUR KIDS WHO ORDER UP MORE THAN THEY CAN EAT. THE WORLD’S MENU HAS A LOT OF AMAZING THINGS TO OFFER! AS THE SLOWER SUMMER PACE SUBSIDES, LOOK AHEAD WITH VISION AND ORGANIZATION, INTENTIONALLY AVOIDING THE “FAST FOOD EFFECT” OF ORDERING UP MORE THAN YOU CAN HANDLE!

Bonnie Hubert Ed.D has been a leader and coach in the fields of education and counseling for 23 years, working with youth, women of all ages, and families. She is a practicing Life Coach, using the ONE Way Life coaching model to help clients achieve success and satisfaction in life.

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dinner ready under 15 minutes

Learn From World-Class Instructors In Well-Being, Anytime, Anywhere

Find Your Purpose, Ignite Your Passion & Love Yourself

In an age that increasingly commercializes the ancient practice of yoga, Budig’s wholesome, down-to-earth outlook is welcome, sure to aid readers of all shapes and sizes in establishing healthy food and exercise patterns while practicing self-love and acceptance.

— Publishers Weekly

MEET THE INSTRUCTOR Kathryn Budig is an internationally celebrated yoga teacher who has spent the last decade teaching students to aim true on and off the mat through workshops all over the world. Now, she's excited to take this journey with you!

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WELLNESS LOOKS DIFFERENT FOR EVERY WOMAN. We hope you've enjoyed this issue of WomanBeeWell Magazine!

Don't forget to follow us on our socials. Our goal is to support and help each woman discover her unique wellness through nutrition, mindset, and movement.

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