Sugar: Not So Sweet for Gut Health by Elissa Goodman

Cleanse expert Elissa Goodman, a certified Integrative Holistic Nutritionist based in Los Angeles, California, is my go-to gal for all things nutrition, health and wellness. I’m proud to call Elissa a good friend and happy to be able to share her knowledge with you as my first Guest Contributor for the new year!  

When Elissa was diagnosed with cancer at 32, she decided to explore holistic alternatives for healing. After combining them with select traditional treatments she was able to say F*** You to this disease! Needless to say, she is an inspiration and respected resource for many when it comes to all things health and wellness. 

Since this is the time of year when so many of us are focusing on fine-tuning how we eat and what we eat, I want to close out the month by sharing Elissa’s informative article on sugar as it pertains to gut health. This confusing carb can go by many aliases and is hidden in so many products, however, not all sugars or sweeteners are created equal. Read on to learn what to steer clear of and some great natural alternatives to feed your sweet tooth. 

xxMelissa

Sugar eaters: listen up! With all of the recent research on the gut coming to light over the last few years, you likely now know that the status of your gut microbiome is integral to overall health. With more than 500 species of bacteria living in or on the human body at all times, bacterial cells outnumber our own cells significantly. The bacteria that reside in the digestive system affect the body (and brain!) in seemingly countless ways. They enhance the effects of vitamins, help to regulate our immune system, and control our brain function, metabolism and levels of various neurotransmitters like serotonin, which significantly impacts mental health.

With so much on the line with gut health, it is no wonder that people are getting serious about maintaining it. Probiotic supplement sales are constantly rising, with global sales expected to reach $17.4 billion by 2027. And westerners are more obsessed with fermented (aka high good bacteria) foods than ever before, now that we know what incredible benefits they provide for the gut microbiota. But what many people do not yet realize is that preventative measures must also be taken to ensure that our gut is in optimal health. One of the effective measures to implement as soon as possible is limiting sugar intake.

Ultra processed sugar wreaks havoc on the digestive system. It feeds the growth of damaging organisms like yeast, candida and bad bacteria, which can seriously harm the gut. Bad bacteria produce toxins, called exotoxins, that damage healthy cells and can physically bore a hole into your intestinal wall. This can lead to leaky gut, which is when toxins, partially digested food and dangerous bacteria slip through the intestinal wall and penetrate the tissue and bloodstream beneath it. This can cause a slew of issues like widespread inflammation, obesity, skin problems and more. An overgrowth of bad bacteria can also lead to disorders like Irritable Bowel Syndrome, SIBO, depression, chronic inflammation, and even cancer.

It is important to make the distinction between naturally occurring sugar in foods like fruit and added sugar. Naturally occurring sugar in its whole form (aka beets, bananas, and apples, etc.) are fine. When I say be mindful of how much sugar you are consuming, I am talking about added sugar. However, I am not only referring to the white sugar that you may be adding to your morning cup of coffee (which I recommend nixing!). There is added sugar hidden in many of the food items we eat on a daily basis, and we do not even realize it! That is because many companies are aware of the negative effects of sugar, so they use other forms of it in order to prevent us from recognizing the ingredient names when we see them. A good rule of thumb for keeping track of your sugar intake is to always read the ingredients on the back of any food or beverage label that you are considering buying. Any ingredient that ends is “ose” can be assumed to be a sugar. 

Below is a list of other names for added sugar:

• Anhydrous dextrose

• Brown sugar

• Confectioner’s powdered sugar

• Corn syrup

• Corn syrup solids

• Dextrose

• Fructose

• High-fructose corn syrup (HFCS)

• Invert sugar

• Lactose

• Malt syrup

• Maltose

• Molasses

• Nectars (for example, peach or pear nectar)

• Pancake syrup

• Raw sugar

• Sucrose

• Sugar

• White granulated sugar

It is ideal to limit your intake of added sugar to no more than 25 grams per day. To put that into perspective, the average added sugar intake per person in the US is currently around 77 grams per day. If you do want to add a hint of sweetness to your afternoon tea or need a healthy sugar alternative for something you are baking, I recommend going with a natural sweetener that does not spike blood glucose levels or provide an easy source of food for bad intestinal bacteria to feed on. The healthiest sweeteners are pure stevia leaf extract, monk fruit (sometimes called luo han guo), and lucuma. While sugar may feed the damaging bacteria in the intestinal tract, these three natural sweeteners possess antimicrobial compounds that may actually help to inhibit bad bacteria like candida and maintain bacterial balance.

Be sure that you are only buying pure stevia – if it says anything different or just ‘stevia,’ there may be unnecessary additives or it may be highly processed, which negates all of its benefits. In terms of monk fruit sweetener, I absolutely love the brand Lakanto – I use it in my own cooking constantly and in my cleanses regularly. 

Elissa Goodman is a Holistic Nutritionist and Lifestyle Cleanse Expert. After getting diagnosed with cancer in her 30s and then losing her husband to his own fight with cancer, she quit her job at Vogue to study holistic nutrition. Fast forward a number of years, and she has helped thousands of clients manage their own health issues. Elissa has created several successful cleanses, including her own delivered SOUP cleanse here in Los Angeles, which sells out every week, and her 7-Day RESET cleanse, which recently launched. Her Super Seed Bars from the SOUP Cleanse are now being sold online nationwide and they have received immense positive praise. Elissa collaborates with leading health and wellness partners including Café Gratitude and M Café, has signature juice blends at Erewhon Markets and a food program at Earth Bar in LAX. Elissa is regularly asked to contribute to outlets such as Huffington Post, abc7, NBC LA, E! News, Well & Good, Mind Body Green, The Daily Mail and more. Elissa is also regularly asked to be a guest on podcasts such as goop and Better Together with Maria Menounos. She published a best-selling book called Cancer Hacks and she’s currently working on her second book called Autoimmune Hacks.

Click here for more information on Elissa Goodman and follow her on Instagram! And shop the carousel below for some great sugar alternatives, as well as a look at Elissa’s book Cancer Hacks: A Holistic Guide to Overcoming your Fears and Healing Cancer!

Make SHIFT Happen: A Transformative Experience of the Mind, Body and Soul

What if I told you there was a place in paradise where you could go to physically and mentally reset? Say hello to Shift Mind Body Soul —a week-long holistic retreat with a small group of like-minded women that has the potential to positively impact your physical, mental and spiritual well-being. With guidance from some of the most renowned industry healers, culture changers and educators in the health and wellness sector, this luxe program aims to educate and rejuvenate.

Set against the stunning backdrop of the Four Seasons Wailea on the enchanting island of Maui, this unique immersive experience in the world of luxury travel can help you make a transformative shift and allow you to integrate what you learn back into your own daily life.

Founded by Nicole Fogel and inspired by her own self-care journey after a particularly challenging time in her life, Shift Mind Body Soul Retreat offers each participant an individual experience; a chance to break old habits and thought patterns over five days. This experience of a lifetime is not a week-long escape. It is a week-long transformation.

The SHIFT retreat is a luxury wellness experience with highly curated programming that focuses on overall emotional and physical wellbeing, transformation and the chance to become more self-aware. A mix of mindfulness training, fitness, spiritual connection, and holistic nutritional guidance complement each other to create the perfect environment for personal development and self-discovery. I was lucky to be able to share the magic of this experience with my blogging bestie Janet Gunn, The Grateful Gardenia. Together we laughed, cried, paddled, hiked and connected with so many inspiring women.

The first day entailed an excursion to watch the sunrise at Haleakala Summit followed by a full-day of off-site activities. We did these excursions the first few days of the trip followed by programs at the hotel for the rest of the week. The combination of wellness and fitness activities, healing techniques, and workshops along with eating health-conscious (and delicious) foods, worked together to assist in an overall personal reset.

Experiencing the Haleakala sunrise, participating in a walking meditation within a labyrinth, hiking some of the best trails in Maui, SUP, and doing yoga on the beach were some of my fave activities during the program! It felt good to get the endorphins flowing, and the collective group energy was exhilarating.

Since I am a tried and true foodie, I would be remiss if I didn’t mention the magical Bamboo Grove picnic held at a private estate. They served the most delicious, organic food including a vegan passionfruit cake for dessert that was to die for!

Pictured: SHIFT Founder, Nicole Fogel, Erin Lotz, Elissa Goodman, Peter Crone, Lauren Roxburgh and Janet Gunn.

The workshops were educational and enlightening. It was wonderful getting to know and learning from some of the most inspiring and renowned industry thought-leaders, and educators in the world of health and wellness. Erin Lotz, Elissa Goodman, Peter Crone & Lauren Roxburgh shared their wisdom and offered some big takeaways for our lucky group of Shifters.

Erin Lotz, LCSW of Westside DBT, educated us on the importance of mindful awareness. Holistic Nutritionist Elissa Goodman spoke about her experience of beating cancer through nutrition and how we can improve our own gut health. Mind Architect Peter Crone showed us how to identify mental constructs that hold us back and how to change the dialogue within ourselves to improve life for the better. “Body Whisperer” Lauren Roxburgh taught her famous foam rolling class and educated us on the importance of alignment and pelvic floor fitness.

Hitting the pause button and having the opportunity to participate in this immersive program was life-changing for me. It helped me to peel away some emotional layers so that I could truly work on being the best version of myself. It was a chance to gain perspective on my life regarding what is working well and what is not. It also gave me the tools to take action and execute these changes upon my return back to LA.

This past year, I’ve been trying to figure out how to better manage my time and to create more balance in my life. After the type of mental and physical detox that Shift provided, I have been able to organize my days more mindfully and learned how to say no more often. I’ve been able to let go of old habits and patterns that do not serve me and adopted new ones that allow me to live a more enhanced life. We are always a work in progress. As my mother used to say, “Rome wasn’t built in a day.” Because of the combination of experiences and self-discovery that I took away from every workshop and activity, I now feel a stronger connection to her energy since my return.

Shift’s program gave me the tools to live a healthier, more balanced, fulfilled life. I will always treasure this game-changing experience in Maui filled with breathtaking scenery, power spots, history and culture. It was the perfect venue to help me enhance my physical, emotional, mental and spiritual well-being. I feel so blessed to have had the opportunity to make SHIFT happen!

xxMelissa

Want to learn more about the Shift Retreat? Check out the video testimonial and other articles from the event below! *All photos are courtesy of Kelly Fogel. Video by Andrew Gallery.

Chalkboard Magazine: "I Went on a Holistic Wellness Retreat + Here’s What Happened” by Ruthie Ackerman. Forbes Women: "This Entrepreneur Turned Her Fight With Lupus Into A Wellness Movement” by Yola Robert

Click directly on the carousel items below to shop some retreat essentials:

Who What Wear Feature - Top 7 Natural Non-toxic Self-Tanners for the Most Perfect Sun-kissed Glow!

Just like wearing the perfect outfit or a great hair day can make me feel fabulous, having a golden tan does the trick for me too!

I love having sun-kissed skin, but as I’ve gotten older I have become more conscious of minimizing the effects of sun damage, so I turn to self-tanner to get my 24/7 golden glow. While I’ve tried countless brands over the years, in 2019 I made a commitment to clean up my beauty routine. In my latest feature for Who What Wear, "7 Nontoxic Self-Tanners That Deliver Glowier Results Than the Actual Sun,” I share my tried and true favorites, as well as tips to make a tan look natural and last as long as possible. 

With a new year (and a new decade) upon us, it’s the perfect time to hit the reset button, create intentions and detox your beauty routine. Why not start with your self-tanner? Read on to see my recommendations in the full article and make 2020 your most glowing, nontoxic tanning year yet!

I love sporting a healthy, tanned glow all year round! A great tan magically seems to improve the tone, texture and color of the skin—plus it does wonders to camouflage imperfections. Gone are the days where you had to bask in the sun for hours to look like a bronzed goddess or use a smelly, toxic self-tanner that turns your skin into looking like a roasted turkey! 

Over the years, I’ve road-tested countless self-tanners and have decided this year to try some of the non-toxic ones to see how they compare. These products have exceeded my expectations big time so I’ve put together a list of my favorite clean-beauty, self-tanning products that are not only safe to use but also provide the most gorgeous, naturally bronzed skin. 

In order to get the best, most natural and long-lasting tan, make sure your skin gets some TLC before and after tanning! The most important tip I can share when it comes to best practices for self-tanning is to exfoliate beforehand to ensure even coverage. I like to use the Dermasuri Exfoliating Scrub Mitt  from head to toe in the shower. Unlike loofahs or bath sponges, this mitt’s unique fabric texture removes surface layers of buildup and dead skin cells instantly! I use the mitt with water, or with my favorite body scrub.

The botanical-based self-tanning products listed below are all derived from organic ingredients and formulated without any harsh chemicals, preservatives, parabens, or unnatural fragrances. And, the best part, orange skin is nowhere to be found; all of these suggestions offer the most natural, golden look! Also, I only tried products that went on clear or white and did not stain clothes or sheets. 

1. Whish

This natural self-tanner is at the top of my list--it hydrates the skin and the scent is an incredible combo of coconut milk + verbena! The streak-free formula goes on just like your favorite body butter and can be used every day. After the product develops, the tan is a perfect golden brown. It’s free from parabens, sulfates, DEA and TEA, with naturally sourced organic ingredients that also firm and moisturize. I’m so obsessed with this product that I shared it with my husband and daughter who both have fair and sensitive skin. They are huge fans now with bottles of their own!

2. Kora Organics

An amazing gradual self-tanner, this is my fave for a buildable tan. Its super-natural color is great even for fair-skinned girls. They use DHA that is naturally derived from sugar which is a safe, non-toxic alternative to naturally brown the skin. Free from harmful chemicals, it has a pleasant spa-like scent and is great to use year-round. Leave it to Miranda Kerr to create a certified organic self-tanner that’s a true winner!

3. Botanic Tree

Great for sensitive skin with no fake tan smell, it’s vegan-certified and free from anything toxic. The quick-drying lotion goes on white and is also streak-free, with natural ingredients such as jojoba, avocado, apricot, grape seed, and coconut. This formula can also be used on your face and is perfect for all skin types. I found the tan to be very natural and gradual so it’s good to use daily if you want to build up a rich glow.

 4. Beauty by Earth 

Say hello to perfect sun-kissed skin! This tanning product does a great job of covering up natural skin imperfections and leaves you with a glowing, golden color. I love that the simple, natural and organic ingredients like shea butter, coconut oil, and Japanese green tea leaf extract, leave my skin looking and feeling fabulous. It’s is also a great alternative to the top brands that sell chemical filled tanners. I’m not the only one that thinks so—you can check out the 4700 five star reviews on Amazon too!

 5. Isle of Paradise

I am extremely picky when it comes to self-tanners for the face and found this one to be amazing with its color-correcting technology! Just add the clear drops to your fave moisturizer and integrate into your regular skincare routine for a perfect sun-kissed glow. You can feel confident putting this on your face since it’s cruelty-free, 100% vegan and made using certified organic ingredients. It has low pH levels, non-sensitizing and hypoallergenic ingredients, and pure oils. There are no mineral oils, petroleum, gluten, GMOs, or toxins. This formula offers light, medium, and dark tan options. I like to use medium as it gives me the perfect amount of glow every time!

6. Vita Liberata

I wrote about this self-tanner on The Glow Girl blog in the summer of 2018 when it made its debut. This invisible foaming tanning water is super-fast drying and perfect when in a hurry or you have to get dressed quickly after applying. It also leaves the skin with a great natural glow and will never stain even the whitest clothing or sheets! It’s also contains certified organic ingredients and made with natural extracts like pomegranate, papaya, aloe vera and licorice to enhance skin with no tell-tale self-tanner scent. Tip: I like to wait 4-8 hours before showering off to make sure to get the full effects of this tanner!

7. The Organic Pharmacy

This self-tanner was developed using a unique DHA derived from sugar beets, which is an Ecocert-approved ingredient from one of the UK’s best natural, cult clean-beauty brands. All of their products are 100% non-toxic and between 90 – 99.9% organic. Their formula comes in a glass bottle pump and goes on as a natural-colored lotion leaving skin with a gorgeous bronzed glow as it develops. The scent is mild and it blends easily, leaving skin super moisturized.

The Best Moisturizers to Take Your Tan to the Next Level

After your tan has made its debut, it's important to moisturize and keep skin hydrated to help the color last as long as possible. Below are my clean beauty favorites that will surely extend the longevity of your gorgeous glow…

Eighteen B Hydrate + Restore Rich Cream 

I just discovered this face cream and I’m obsessed! Made with B-silk protein which is known to improve skin texture and firmness, I use this on my face to keep it moisturized after I tan. With ingredients like ceramides, leaf extract, and sunflower seed oil offering fantastic hydration, it also softens my fine lines and makes my face feel smoother. 

Golden Ray Glow Drops Face Oil 

I love to use oils to keep the skin on my face deeply moisturized and to prolong my faux tan as long as possible. I’ve been using my newly launched face oil daily (in partnership with Olie Organic Face Oils), with its incredible active ingredient, French Marine Algae! This natural ingredient not only builds collagen but also locks in hydration for the best moisture retention.

Primally Pure Body Butter 

This organic body butter smells incredible, with ingredients that are safe enough to eat. It’s an all-natural, deep moisturizer--because it’s so hydrating, my tan lasts much longer if I apply it after the tan is freshly developed. A little bit goes a long way so the jar lasts a while!

I have been working on this article for months and have personally tested each and every product listed above to give you the best options for a clean beauty tan that will leave you with the safest and most beautiful natural glow all year long! Whether you want to look like an exotic sun-worshipper or just enhance a sallow-skinned winter look, I’ve got you covered! 

xx Melissa

Check out the full feature on Who What Wear HERE!