Hey guys! If you are part of the Clean Sweep, follow me on Instagram, or are a regular reader of the blog, you know by now that eating clean, healthy, delicious foods is so important to me. I thought it would be fun to start regularly sharing my current five favorite foods in the kitchen, so here’s the first round for you. Enjoy!
You guys have heard me talk about Cassie Green’s elderberry syrup quite a few times now between Instagram, The Clean Sweep program, and an exclusive LSK email, and that’s because it is truly a wellness staple in my life! I personally take a teaspoon or two of her elderberry goodness every morning to keep my immune system firing on all cylinders and a little bit extra if a sickness if trying to get to me. I am so thankful to be connected to Cassie, the syrup she has created, and the information she is sharing with us below. Keep reading for the lowdown on elderberry syrup from the elderberry queen herself!
10 Facts About Elderberry Syrup From Cassie Green
*Elderberry syrup is the juice of cooked antioxidant-rich elderberries mixed with other superfoods.
*To make our syrup, we simmer elderberries, strain, and press them. Then we add organic ginger, Ceylon cinnamon, lemon juice and a touch of honey and bottle it.
*Our elderberry syrup is very low in sugar (1g per serving just from the honey) and has no preservatives, thickeners or stabilizers; it’s made with real foods and is quite delicious!
*Elderberries are higher in antioxidants than pomegranates, blueberries and acai berries and are high in vitamins C, A and B6.
*Elderberries have been used for centuries to help ward off and treat illness. There are also a number of scientific studies that show them to be highly effective against influenza virus as well as research showing usage against HIV and cancer.
*Our elderberry syrup is wonderful used daily to help keep your immune system supported.
*A recommended daily dose for adults is normally 1-2tsp per day (kids take about half that), but some adults will opt for a larger dose on days they feel a sickness or seasonal allergies coming on.
*Studies have shown elderberry to be effective in preventing viruses from replicating. This means if you have a cold or flu virus, taking a product like our elderberry syrup can help shorten the life of the illness.
*Mainstream media has been paying more attention to elderberry syrup as of lately and that makes me smile! I am hopeful that causes more people to be curious about trying it.
*Did I mention it tastes really good? ‘Cause it does!
Hello, springtime! Taking care of your body from the inside out (food) and outside in (products) is important all year long (and the Clean Sweep is your guide for that), but there is something about the warm seasons and fresh air that make me even more conscious about personal care. It probably has something to do with the fact that our bodies are way more exposed in the spring and summer months…cue all the fun in the sun while wearing off-the-shoulder tops, bathing suits, cutoffs, and flowy dresses.
Keep scrolling for clean beauty products that I am currently loving and highly recommend for their purity and effectiveness. More recs can be found on @thecleanstuff and the full library of toxin-free products I swear by + daily, detailed wellness content (for 90 days) can be yours if you sign up for my clean living program, the Clean Sweep! xo
By now, you have definitely heard me talk about my Clean Sweep Program! If you are already signed up for the program, I would love to know how it’s going for you in the comments below 🙂 Or you can email us anytime at email@example.com! I am so passionate about sharing what I have learned about wellness; walking alongside ya’ll on your own journeys toward feeling your best is such a joy!
Regardless if you are part of the Clean Sweep yet or not, I thought it would be fun to share an EXCLUSIVE excerpt from the Clean Sweep with you. This is from Week One Day 2, focused on all the veggies and even includes a salad dressing recipe that is seriously SO good. Hope you enjoy it and if you aren’t signed up for the Clean Sweep, this is the type of content you could expect during the 90 day journey. Learn more here!
At the Kennedy household, about 80% of all our meals are veggies. We eat a ton of broccoli and cauliflower steamed, sauteed, and roasted! No matter how veggies like that are prepared, they are so good and good for us.
Brussel sprouts and asparagus, rainbow carrots, shiitake mushrooms, beets, butternut squash, and sweet potato are also favorites! I like to saute them in ghee on a low temperature for longer periods of time. I also like roasting these at high temperatures, which is especially good at drawing out the yummy, good sugars in the carrots, squashes, and sweet potatoes. Frozen or bagged artichokes and hearts of palm are great as a last minute salad or stir fry addition. Be careful of the citric acid in most canned versions, though!
Jase and I have a hearty salad daily at lunch or dinner that typically includes red lettuce, dinosaur kale (massaged with olive oil, half a lemon and a little pink salt), roasted beets, cucumber, and radish topped with sauerkraut, kelp flakes, cilantro, basil, and mint. It is so tasty, and we both really look forward to it! For salad dressing, I like to whip up a quick homemade dressing of lemon juice, olive oil, and garlic. It is so simple yet so refreshing and delicious. I am so thankful because my mom made the most delicious dressings ever since I was little, so I have gotten the best recipes from her.
Add the same amount of olive oil to match the amount of lemon juice
Add freshly grated garlic (optional)
Whisk with a fork until it blends together well
Be sure to add healthy fats (again, we will break this down next week!) to your veggies. The following fats are good for your gut and for your brain function. For cooking, I rotate ghee, fed tallow grass , coconut oil, and avocado oil. Balsamic vinegar and apple cider vinegar (ACV) are also great pairings for salad dressings.
If you like what you read here, we are fairly certain you will love the program! It is currently on special for $99 which is a great deal, because it is typically $129.99. Snag it for this cost while you can! We recently changed the delivery system, too, so it is now an instant download. Meaning, you get all content straight away, allowing you to make your own schedule so you can take in the information at your own pace. xo
If you follow me on The Clean Stuff, you probably saw this post featuring a quote from Dr. Cole: “Stress is the sugar of the soul. It wrecks your health from the inside out.” As I said on Instagram, TRUTH.
I think sometimes we forget how stress truly can wreck havoc on our health. I thought of this recently when I was feeling a little off: sometimes it isn’t a matter of something I ate that might not be sitting right with me, or a supplement I need to take. Sometimes that “off” feeling is simply stress. Stress is powerful, yes, but there is good news; it doesn’t have to hold power over us.
Instead of being scared of stress, I am practicing the act of acknowledging it and riding the wave through it. I am finding that this is a better approach than panicking and then fighting against it, which takes up too much energy and normally just causes more stress! Kind of funny how that works 🙂
To me, riding the wave of a stressful season is giving myself grace when things slip through the cracks, calling out to God when I need the extra boost of strength and encouragement, sharing with loved ones how I am feeling so they can speak truth over me, and always remembering that my worth is not found in what I get done in a day; my worth is found in the fact that I am a daughter of the most high God and completely loved by Him forever.
A little over a year ago, we put this post up on the blog about 10 ways to relieve stress and it is a good one to always come back to. This line is especially worth sharing again: One thing that always gives me peace during a time of stress is remembering that it is temporary. God doesn’t want us to be trapped in stress.
Take a deep breath, fill up a bath, turn on worship music, get a good laugh (and sometimes a good cry), and know that everything is okay. Even if it takes you a little longer than expected to get unstuck from stress, keep taking one day at a time, finding refuge in Him. He’s got you!
Alright, clean beauty lovers, today is a BIG day. We have no other than the founder of Follain, Tara Foley, with us to chat all about clean beauty and skincare. Specifically, Tara is going to be covering the transition from toxic to toxin-free; a journey that is so important but can feel overwhelming. Don’t fret though, Tara’s approach to the transition is practical, achievable, and so worth it.
One of the many things that I love about Follain is their belief that clean products aren’t to only be praised for the ingredients they don’t include (i.e. toxic ones!), but celebrated for the nourishing, nutrient-rich ingredients they do include. It isn’t enough to only eliminate the bad stuff; the replacement ingredients must be of utmost quality because those minerals and vitamins are what your skin is really wanting to soak up. With that in mind, we are going to hand it over to Tara to talk more about the clean beauty journey.
5 Steps for Kick-Starting Your Clean Beauty Journeywith Tara Foley, founder & ceo of Follain
When I first met Lauren Scruggs Kennedy, I was immediately impressed by her deep knowledge and passion for clean living. We share this passion and also love promoting the importance of clean living to as many women (and men!) as possible. I was beyond honored when Lauren suggested that you’d like to hear from me about how to switch over to a clean beauty routine!
To begin, I want to put it out there that I know how hard it can be to know where to start, when switching to cleaner beauty products—and it can be even harder to decode product labels that contain buzzwords like “natural,” “organic,” and “non-toxic.”
I opened Follain in 2013 to create a destination for beautiful, high-performing, and truly clean skincare products. When you shop with us, you don’t have to worry about confusing labels, because we’ve vetted every single product long before it makes it onto our shelves and our website. In fact, we have an always evolving restricted ingredient list that we maintain with input from scientists, dermatologists, and other experts. We also put all products through a rigorous approval process, meaning the team and I test them out over several weeks to make sure they live up to their promises and will work wonders for your skin.
If you’re like me, you use A LOT of products, and it would be overwhelming to swap them all at once. That’s why I always recommend thinking about what you use most often and the most of. Those are the best products you should switch out first. Here are 5 categories to consider switching early on, as you start your clean beauty journey.
Conventional deodorants are usually antiperspirants, designed to clog pores and block sweat, rather than allow your body do what it was designed to when your temperature rises: sweat! Clean deodorants won’t stop you from sweating (which is a good thing), but they typically include essential oils to kill odor-causing bacteria and moisture-absorbers such as baking soda or cornstarch.
Many conventional cleansers contain SLS (sodium lauryl sulfate), an additive that makes products foam up; however, it’s thought to contribute to a bunch of health problems. I don’t think the foam is worth the risk—and it’s definitely not doing anything for skin. In fact, SLS can be irritating and trigger allergies. Natural and non-toxic cleansers opt for clays, oils, and plant extracts to get you squeaky clean while nourishing your skin, too. If you need help finding the best cleanser for your skin, try our matchmaker tool!
Hand & Body Soap
Since you use soap and body wash all over, this is an important swap to make. I’m partial to our Follain Hand & Body Soap, which is gentle enough to be used for just about everything. If you’re a fan of bar soap, though, there are a bunch of clean options that take your dad’s old-fashioned bar to the next level. With the beautiful essential oils and a soft lather of non-toxic soaps, you’ll never want to go back to your old shower routine.
Since you probably use your facial moisturizer twice a day, this is a good candidate for a clean swap. Traditional formulas can contain fillers, preservatives, and chemically derived emulsifiers. The best thing about their clean counterparts—and clean skincare in general—is that they replace those fillers with ingredients that actually make a difference for your skin and can help you target your skincare concerns. It can be hard to figure out which moisturizer is right for you, but at Follain, we created a our skin quiz to solve this problem. By answering a few questions, you’ll get recommendations for a personalized routine from our selection of high-performing favorites.
Conventional moisturizers often include petroleum derivatives, which are touted for their ability to seal in moisture. But there are plenty of safe and wholesome alternatives that will feed your skin. I’m personally a big fan of body oils, which is why I’m so excited about Follain’s new Instant Glow Body Oil. We crafted it from 10 oils and it comes in a spray bottle, so it’s easy to apply. But if oil isn’t for you, there are plenty of lotions, butters, and balms that will do the trick, without any of the nasty stuff!
In my personal opinion, the best part about making the switch to cleaner beauty is that these products are so much more enjoyable to use than conventional products! Their beautiful nourishing ingredients make you feel like you’re doing something super healthy for yourself–because you are!
As you have more questions when making the switch to cleaner products, we’re here and happy to help! Thanks for reading and enjoy the journey!