I'm available for business trips to other cities for projects lasting a month or longer.
May 14, 2025
Amber C.
Amber C.
Rethink Your Pre-Workout: Raw Foods
As the daughter of a father with a bodybuilding/tri-athlete background, who passes down more herbal/holistic remedies for anything than I can truly remember, it behooves me to share a bit of that prowess with my readers who are also between those worlds. I played my fair share of softball in high school. Once I didn’t have that team sports belt around me, I continued down a HIIT & weight-lifting path for a couple of years where I’d eventually drop the HIIT, and immerse myself in a myriad of other physical activities from hiking to kickboxing. I like to keep it fresh. While it may seem like that upbringing is what inspired this article, that’s not exactly the case, and I’d actually never considered taking pre-workout, or been advised to. It was simply a leisure-scroll on Instagram, watching one of my favorite fitness moguls down some popular pre-workout and sell it as the perfect “kin” to a workout to their followers. I’m all for a little in-feed promo in our respective niches, but for the sake of my own beliefs, I draw the line at putting something questionable into one’s body. So, what exactly is in your typical, conventional, chemical-laden pre-workout?
Beyond all the “clinically-dosed”, “super-woke berry triple mega blast”, bright colors, and other marketing tactics used to lure you in lie high levels of lead, petroleum-based dyes, natural flavors, sugar alcohols, synthetic compounds, and the deregulation of sports supplements as a whole (so there are +/- ingredients we don’t even know about in them). Oh, and of course, the exorbitant amounts of caffeine in most servings that almost exceed the FDA’s recommended daily serving of 400mg.
Dyes: Common dyes used in food such as titanium dioxide, Blue 15, and Red 122 are recognized by the FDA to cause DNA damage, liver inflammation, hormonal disruptions, trigger ADHD symptoms & feed cancer. [1]
Lead & other heavy metals: The presence of lead, arsenic, aluminum, and cadmium is very common in protein powders, pre-workouts, meal replacements, and other athletic supplements, leading to abdominal pain, constipation, cognitive/neurological issues, high blood pressure, muscle/joint pain, liver/kidney damage, and even infertility in men and women. It has been known for decades the adverse effects of exposure to heavy metals, in any medium.
Natural Flavors: An umbrella term to cover anything ranging from synthetically extracted solvents to blueberry extract, natural flavors, like the pre-workouts themselves, are not regulated, and undergo significant processing, potentially containing over 100 different chemicals categorized as "incidental additives." Just because a product includes the word “natural” does not mean that it is actually “good” for you.
Sugar Alcohols: Erythritol, xylitol, and sorbitol are different types of sugar alcohols found in many foods and drinks marketed to active individuals because they aren’t as high in calories as regular sugar. Sugar alcohols are harmful to gut health and the liver.
Silicon Dioxide (silica): When consumed, silica has a negative effect on gut health, disrupting the gut-brain axis and alters immune cell function. [2]
Caffeine: This stimulant, while rich in antioxidants and metabolism-boosting properties, can disrupt your sleep pattern and have adverse effects on the cardiovascular system when taken in large amounts in small periods of time. It is recommended that you choose wisely how frequently you choose to consume caffeine.
Now, should you ever wake up for your 6:30AM kick-boxing class with only 5 hours of sleep and you need a real “kick”, here are some tried-and-true, nourishing whole foods and herbs that will give you the bout of energy you need to carry on side-effect-free.
Ginger Root: Ginger naturally increases blood flow and allows more oxygen to reach your organ tissues, naturally elevating your heart rate and energy levels. It is rich in antioxidants, supports a healthy digestive system (eliminates gas, constipation, creates regular digestion) and reduces arthritis and other joint/bone pain.
Beet Root: Ironically, pre-workouts typically use beetroot powder solely as a dye, not as a functional, main ingredient. Beets are rich in inorganic nitrates, converting the nitrates into nitrites, then nitric oxide, supporting heart health and function. The average nitrite boost means improved blood flow, muscle contraction, and neurotransmission.
Maca Root: Maca boosts energy with its bioactive compounds such as macaenes, macamides, macaridine, alkaloids, and glucosinolates. Not only that, but it is great for overall vitality and fertility for men and women.
Electrolytes (salt, coconut water): If you’re fine with salt on the rim of your cocktail, you should be okay with a small amount of salt to replenish your magnesium, calcium, and potassium reserves. Coconut water is also great if you’re okay with the natural sugar content!
Hopefully, this will inspire you, my reader, and your loved ones to seek raw foods each time you go to the market. Love & healing,
For more holistic health tips, information, and inspiration follow us on Instagram @holistically_amber and @renewlivingsolutions!
[1] Sultana S, Rahman MM, Aovi FI, Jahan FI, Hossain MS, Brishti SA, Yamin M, Ahmed M, Rauf A, Sharma R. Food Color Additives in Hazardous Consequences of Human Health: An Overview. Curr Top Med Chem. 2023;23(14):1380-1393. doi: 10.2174/1568026623666230117122433. PMID: 36650651.
[2] Diao, J., Xia, Y., Jiang, X., Qiu, J., Cheng, S., Su, J., Duan, X., Gao, M., Qin, X., Zhang, J., Fan, J., Zou, Z., & Chen, C. (2021, June 10). Silicon dioxide nanoparticles induced neurobehavioral impairments by disrupting microbiota–gut–brain axis - journal of nanobiotechnology. BioMed Central. https://jnanobiotechnology.biomedcentral.com/articles/10.1186/s12951-021-00916-2
Beyond all the “clinically-dosed”, “super-woke berry triple mega blast”, bright colors, and other marketing tactics used to lure you in lie high levels of lead, petroleum-based dyes, natural flavors, sugar alcohols, synthetic compounds, and the deregulation of sports supplements as a whole (so there are +/- ingredients we don’t even know about in them). Oh, and of course, the exorbitant amounts of caffeine in most servings that almost exceed the FDA’s recommended daily serving of 400mg.
Dyes: Common dyes used in food such as titanium dioxide, Blue 15, and Red 122 are recognized by the FDA to cause DNA damage, liver inflammation, hormonal disruptions, trigger ADHD symptoms & feed cancer. [1]
Lead & other heavy metals: The presence of lead, arsenic, aluminum, and cadmium is very common in protein powders, pre-workouts, meal replacements, and other athletic supplements, leading to abdominal pain, constipation, cognitive/neurological issues, high blood pressure, muscle/joint pain, liver/kidney damage, and even infertility in men and women. It has been known for decades the adverse effects of exposure to heavy metals, in any medium.
Natural Flavors: An umbrella term to cover anything ranging from synthetically extracted solvents to blueberry extract, natural flavors, like the pre-workouts themselves, are not regulated, and undergo significant processing, potentially containing over 100 different chemicals categorized as "incidental additives." Just because a product includes the word “natural” does not mean that it is actually “good” for you.
Sugar Alcohols: Erythritol, xylitol, and sorbitol are different types of sugar alcohols found in many foods and drinks marketed to active individuals because they aren’t as high in calories as regular sugar. Sugar alcohols are harmful to gut health and the liver.
Silicon Dioxide (silica): When consumed, silica has a negative effect on gut health, disrupting the gut-brain axis and alters immune cell function. [2]
Caffeine: This stimulant, while rich in antioxidants and metabolism-boosting properties, can disrupt your sleep pattern and have adverse effects on the cardiovascular system when taken in large amounts in small periods of time. It is recommended that you choose wisely how frequently you choose to consume caffeine.
Now, should you ever wake up for your 6:30AM kick-boxing class with only 5 hours of sleep and you need a real “kick”, here are some tried-and-true, nourishing whole foods and herbs that will give you the bout of energy you need to carry on side-effect-free.
Ginger Root: Ginger naturally increases blood flow and allows more oxygen to reach your organ tissues, naturally elevating your heart rate and energy levels. It is rich in antioxidants, supports a healthy digestive system (eliminates gas, constipation, creates regular digestion) and reduces arthritis and other joint/bone pain.
Beet Root: Ironically, pre-workouts typically use beetroot powder solely as a dye, not as a functional, main ingredient. Beets are rich in inorganic nitrates, converting the nitrates into nitrites, then nitric oxide, supporting heart health and function. The average nitrite boost means improved blood flow, muscle contraction, and neurotransmission.
Maca Root: Maca boosts energy with its bioactive compounds such as macaenes, macamides, macaridine, alkaloids, and glucosinolates. Not only that, but it is great for overall vitality and fertility for men and women.
Electrolytes (salt, coconut water): If you’re fine with salt on the rim of your cocktail, you should be okay with a small amount of salt to replenish your magnesium, calcium, and potassium reserves. Coconut water is also great if you’re okay with the natural sugar content!
Hopefully, this will inspire you, my reader, and your loved ones to seek raw foods each time you go to the market. Love & healing,
For more holistic health tips, information, and inspiration follow us on Instagram @holistically_amber and @renewlivingsolutions!
[1] Sultana S, Rahman MM, Aovi FI, Jahan FI, Hossain MS, Brishti SA, Yamin M, Ahmed M, Rauf A, Sharma R. Food Color Additives in Hazardous Consequences of Human Health: An Overview. Curr Top Med Chem. 2023;23(14):1380-1393. doi: 10.2174/1568026623666230117122433. PMID: 36650651.
[2] Diao, J., Xia, Y., Jiang, X., Qiu, J., Cheng, S., Su, J., Duan, X., Gao, M., Qin, X., Zhang, J., Fan, J., Zou, Z., & Chen, C. (2021, June 10). Silicon dioxide nanoparticles induced neurobehavioral impairments by disrupting microbiota–gut–brain axis - journal of nanobiotechnology. BioMed Central. https://jnanobiotechnology.biomedcentral.com/articles/10.1186/s12951-021-00916-2
September 9, 2024
Amber C.
Amber C.
7 Vital Herbs for Fall/Winter Season
Each year we get our own version of nostalgia in our minds during the transition between a Michigan September and October-- dark and crisp early mornings, unthawing your winter wardrobe, and getting snuggled up with your loved ones. One thing we collectively dread, though, is the possibility of getting under the weather with some nasty cold keeping you from your daily strut. We've put together 7 different herbs that will keep you away from the pharmacy and doctor's office but most importantly, keep your immune system strong and nourished. Keep in mind that each of these herbs have multiple uses that go beyond just treating a cold/flu, but that is the focus in this article.
Turmeric One of our favorite traits of turmeric is its versatility. You want to add color to your meal? Perfect. You want to dye your fingertips and clothes deep yellow? The most natural way to do it. That's the beauty of turmeric-- it's also rich in antioxidants (fight off cancer-causing free radicals), is an antibiotic (fight infections), and is anti-inflammatory (sore throat, lungs). The turmeric root is a part of the Zingiberaceae family, where its siblings are ginger, cardamom, and galangal. We recommend using it in its raw form in teas but you are also free to reap the benefits taking them as supplements and powder in food and tea.
Ceylon Cinnamon This delicious herb isn't limited to being sprinkled on your favorite sweet treats. The cinnamon bark has some major healing properties. A member of the Lauraceae family, the herb is antiviral, antibacterial, anti-fungal, anti-inflammatory, and can also lower your blood pressure. We recommend seeking out Ceylon cinnamon, as opposed to the more common cassia cinnamon, because Ceylon is a higher quality of cinnamon and also less of a health risk. When heating cassia cinnamon at high temperatures, you are exposed to coumarin, which is toxic to the liver over time. Use your cinnamon sticks or powder in tea or with food.
Garlic Garlic has a wonderful aromatic profile and is very commonly used in cooking, as we all know. Garlic is antiviral, anti-fungal, anti-bacterial, and also anti-parasitic. You may want to consider using garlic/taking it regularly to prevent even getting sick in the first place. A natural antibiotic, garlic helps your body tremendously in fighting off infections. It is best practice to cut/crush garlic 10-15 minutes before heating or cooking it at high temperatures to avoid losing it's medicinal property allicin, which blocks free-radicals and fights off inflammation. Garlic is able to be taken as a supplement, adding it to food as a powder or minced, or simply eating pieces of garlic.
Cascara Sagrada Now, the healing properties of this herb that we will highlight aren't directly related to fighting off colds, but we know that the inability to properly digest food can be a direct symptom of an infection attacking your body. The bark of the cascara sagrada tree serves as a natural laxative and treatment for chronic constipation. When you're sick, it's more difficult for your digestive system to work to break down food efficiently, which is why so many people drink soup when under the weather. The anthraquinone produced in this herb aids in speeding up your digestive process (ahem—very quickly!) You are able to drink cascara sagrada as a tea or add droplets of the extract to tea.
Wild Mediterranean Oregano Widely known for its immune-boosting properties and it’s addition to savory dishes, oregano is also sought after for effectively defending your body against different infections and toxins. The oregano leaf is an antibiotic that can clear infections in your body from toe fungus to sinuses, using it internally and/or topically. It also has anti-bacterial properties, is antiviral, and anti-parasitic. You can find this powerful herb as an extracted oil and also in its raw form (leaf) to use in hot teas.
Capsicum Annum (Red pepper/cayenne) Rich in vitamin C and enough heat to make you hallucinate, you can count on cayenne pepper to do more than add spice to your favorite foods. Clear your chest, increase blood circulation, relieve pain, soothe your cough, get rid of congestion, and boost your immune system all in one herb. Capsicum also assists your digestive system in carrying out toxins and bacteria from your gut. Use the herb as a powder for teas and food, take it in capsules, or snack on the raw pepper!
Ginger Last but not least, this powerful herb, deserving of its notoriety, is the ginger root— rich in vitamin C, calcium, and iron. It is anti-inflammatory, anti-bacterial, anti-viral, and packed with anti-oxidants to prevent free radicals (cancer) from forming. It’s also an expectorant, loosening mucous and it produces oleoresins, which will prevent mucous from forming again. You can chew on raw ginger root pieces, take it as a supplement, or chop it and add it to your hot tea. It even gives you an energy boost!
Turmeric One of our favorite traits of turmeric is its versatility. You want to add color to your meal? Perfect. You want to dye your fingertips and clothes deep yellow? The most natural way to do it. That's the beauty of turmeric-- it's also rich in antioxidants (fight off cancer-causing free radicals), is an antibiotic (fight infections), and is anti-inflammatory (sore throat, lungs). The turmeric root is a part of the Zingiberaceae family, where its siblings are ginger, cardamom, and galangal. We recommend using it in its raw form in teas but you are also free to reap the benefits taking them as supplements and powder in food and tea.
Ceylon Cinnamon This delicious herb isn't limited to being sprinkled on your favorite sweet treats. The cinnamon bark has some major healing properties. A member of the Lauraceae family, the herb is antiviral, antibacterial, anti-fungal, anti-inflammatory, and can also lower your blood pressure. We recommend seeking out Ceylon cinnamon, as opposed to the more common cassia cinnamon, because Ceylon is a higher quality of cinnamon and also less of a health risk. When heating cassia cinnamon at high temperatures, you are exposed to coumarin, which is toxic to the liver over time. Use your cinnamon sticks or powder in tea or with food.
Garlic Garlic has a wonderful aromatic profile and is very commonly used in cooking, as we all know. Garlic is antiviral, anti-fungal, anti-bacterial, and also anti-parasitic. You may want to consider using garlic/taking it regularly to prevent even getting sick in the first place. A natural antibiotic, garlic helps your body tremendously in fighting off infections. It is best practice to cut/crush garlic 10-15 minutes before heating or cooking it at high temperatures to avoid losing it's medicinal property allicin, which blocks free-radicals and fights off inflammation. Garlic is able to be taken as a supplement, adding it to food as a powder or minced, or simply eating pieces of garlic.
Cascara Sagrada Now, the healing properties of this herb that we will highlight aren't directly related to fighting off colds, but we know that the inability to properly digest food can be a direct symptom of an infection attacking your body. The bark of the cascara sagrada tree serves as a natural laxative and treatment for chronic constipation. When you're sick, it's more difficult for your digestive system to work to break down food efficiently, which is why so many people drink soup when under the weather. The anthraquinone produced in this herb aids in speeding up your digestive process (ahem—very quickly!) You are able to drink cascara sagrada as a tea or add droplets of the extract to tea.
Wild Mediterranean Oregano Widely known for its immune-boosting properties and it’s addition to savory dishes, oregano is also sought after for effectively defending your body against different infections and toxins. The oregano leaf is an antibiotic that can clear infections in your body from toe fungus to sinuses, using it internally and/or topically. It also has anti-bacterial properties, is antiviral, and anti-parasitic. You can find this powerful herb as an extracted oil and also in its raw form (leaf) to use in hot teas.
Capsicum Annum (Red pepper/cayenne) Rich in vitamin C and enough heat to make you hallucinate, you can count on cayenne pepper to do more than add spice to your favorite foods. Clear your chest, increase blood circulation, relieve pain, soothe your cough, get rid of congestion, and boost your immune system all in one herb. Capsicum also assists your digestive system in carrying out toxins and bacteria from your gut. Use the herb as a powder for teas and food, take it in capsules, or snack on the raw pepper!
Ginger Last but not least, this powerful herb, deserving of its notoriety, is the ginger root— rich in vitamin C, calcium, and iron. It is anti-inflammatory, anti-bacterial, anti-viral, and packed with anti-oxidants to prevent free radicals (cancer) from forming. It’s also an expectorant, loosening mucous and it produces oleoresins, which will prevent mucous from forming again. You can chew on raw ginger root pieces, take it as a supplement, or chop it and add it to your hot tea. It even gives you an energy boost!
