We all know someone who can eat a medium rare steak, wash it down with a glass of whole milk & then go for a run. I’m sure you can also think of a few people who could have a head of lettuce for dinner and feel full until breakfast.

I’ve always wondered why that is. Is it based on what they predominantly ate as a child? Does it have to do with the amount of exercise in their life? Are they just really unhealthy?

It could be a mix of all three, and more. Who’s to say. The mystery of the human body is forever unfolding and, at this time, I can’t make a definite judgement call. However, I was recently introduced to a concept that shifted my entire thinking when observing people’s diets.

In 1996, Peter J. D’Adamo, an American naturopathic physician, released The Blood Type Diet. At its core, this way of eating centers on aligning your diet with your specific blood type (A, B, AB, or O). In his book, Eat Right for Your Blood Type: The Individualized Blood Type Diet Solution, D’Adamo states,

“Your blood type reflects your internal chemistry. It is the key that unlocks the mysteries of disease, longevity, fitness, and emotional strength. It determines your susceptibility to illness, the foods you should eat, and ways to avoid the most troubling health problems.”

In other words, your blood type is one of the greatest communicators of your body’s needs. While some of D’Adamo’s work has been questioned over time, I really found this a fascinating perspective on choosing what foods to eat. By learning the history about when, where and why each blood type came to be (that’s right — every blood type wasn’t just present the day humans popped up!) we can provide better for our body.

We’ll start with the oldest blood type, O. Generally speaking, people with this blood type are thought to be strong and steadfast. These people tend to have shorter and hardier digestive tracts, which aids in digesting meat. High protein foods, red meat, and leafy greens are important for the O blood type, due to the strong enzymes in their gut. If you fall into this group, you may have a low tolerance for new diets. When it comes to exercise, O blood types will feel best participating in intense movements, such as running, contact sports, and martial arts.

Fast forward a couple hundred years, humans began relying on agriculture, and blood type A emerged. These are probably your vegetarian and vegan friends. A blood types’ have a more sensitive digestive tract that is open to microbial invasion, which is why meat doesn’t usually settle well with them. However, their immune systems are great at preserving and metabolizing nutrients, so type A will probably find success with a plant-based diet. Many yogis are blood type A, and all benefit from calming but strengthening exercises.

Then, humans began migrating and settling in places with less-than ideal soil, and had to adapt. Blood type B is thought to have appeared during this period in human history, and helped the body adjust to the new lifestyles. With a strong immune and nervous system, those with this blood type can count on an omnivorous diet to fuel them well. Type B’s enjoy exercises such as hiking or swimming so much because it is, quite literally, in their blood.

Finally, we have the newest blood type, AB, which is said to be most well adapted for modern life. Their rugged immune system is arguably over-tolerant, but their digestive tract is quite sensitive. While blood type AB would feel just fine on a mixed diet, the key here is everything in moderation. If you’re blood type AB, you’ll probably get some sort of enjoyment from many types of exercise. However, finding the motivation to exercise might be the bigger issue.

Honestly, I think it is amazing how migrations and lifestyles hundreds of years ago still affect us today. These insights into our shared human history may help you understand why being vegetarian has never worked for you or may offer you a direction to explore as you make changes to your lifestyle. But, it can also just be an interesting fact to share at the next trivia night. Never forget that every body is unique, and your health is yours to take control of!

hey, i’m emma! often found: watering my plants, doing handstands or reading in fuzzy socks. RYT-200, certified holistic health coach, & reiki 1 practitioner. you can find me on instagram (@emmbodiment) or at emmbodiment.com

Acne. We’ve all dealt with it. Honestly, I think it may be one of the most shared experiences we have as humans. Yes, some have naturally clear skin while others suffer from intense, painful breakouts. But I would venture to guess that just about every person on Earth has had a zit at some point in their lives.

The skin is the body’s largest organ, and it is in constant communication with your internal state. That pesky zit that pops up on your forehead after a weekend of drinking? That’s your liver trying to tell you it’s overworked!

Skin mapping or face mapping is a traditional practice in both Chinese Medicine and Ayurveda. The general idea is that the skin on your face is a window to your health. Various areas correlate to internal organs, revealing their condition. Understanding why you’re seeing breakouts in certain areas can help you to adjust diet and lifestyle factors, ideally, helping you clear your skin faster!

A quick, but important note: I mention a few natural remedies, teas and supplements in this post. However, not all of these are safe for every person- some can interact negatively with preexisting conditions or other medications you may be taking. Before adding ANY supplements, herbs, or other remedies to your diet, it is vitally important to consult a physician to make sure it is the right choice for your body and health.

Forehead

The forehead is directly connected to both your liver and your gallbladder. As I mentioned above, too much alcohol or excessive fat consumption can cause oily, red breakouts here.

Minimizing rich foods and alcoholic beverages is the first step you can take. However, in more intense cases, Milk Thistle or Burdock Root can help support both your liver and gallbladder. Milk Thistle is an herb in the daisy and ragweed family, most easily consumed in oil or supplement form. Burdock Root comes from the Burdock vegetable, and is often ground into a powder or used as a tea! You can often find both of these at your local health food store or online.

Between the eyebrows

Known as the “third eye”, this area is said to connect you to your spiritual being…. But also your stomach and liver! Poor digestion and toxic buildup in the digestion tract can lead to blemishes here.

If you suffer from aggressive breakouts in this area, you may want to consider trying an elimination diet to figure out if you have any food intolerances. However, for the occasional zit, a gentle cleansing smoothie may help. Additionally, reducing caffeine, sugar and alcohol is always a helpful choice.

Temples and brow line

This area offers us a glimpse into the state of the kidneys. On top of that, if you’ve been feeling dehydrated (one too many tequilas?) you may also notice breakouts here.

An obvious remedy- drink more water! However, superfoods such as kale, spinach, and berries can help as well.

Under the eyes

While acne under the eyes is not very common, many experience puffiness and dark circles, myself included. This is your stomach, kidneys, and liver asking for a little TLC.

Alcohol, caffeine and sugar are the main contributors. However, your midnight snacks have a big effect too! Substituting processed foods or dairy products for fruits or grains can help you wake up in the morning with much less puff. In general, any snacks or meals high in sodium are best to cut down on if you’re experiencing bloating, in the face or in the body! Sodium dries you out, and to counterbalance that your body retains water, which causes major puffiness.

Bridge of the nose & upper cheek bones

These areas are said to be connected to the heart. Though this is another place zits don’t often pop up, internal imbalances may present themselves here as rashes or discoloration.

The key to heart health is switching unhealthy, saturated fats for healthy fats, loaded with omega fatty acids. This helps the body boost your HDL (high-density lipoprotein, the “good cholesterol” which takes excess cholesterol in your blood and brings it back to your liver for processing) and reduces your LDL (low dentistry lipoprotein, the “bad cholesterol” which can build up in your blood vessels and cause clots/blockages). So, try putting avocado on your toast instead of butter or opt for salmon over sausage, and I bet you’ll see a difference here.

Mid-cheek

I struggle with acne here every year as the weather warms and the allergens appear. That’s because this area of the face is strongly connected to your lungs and stomach.

Allergens; whether seasonal or dietary can cause major breakouts. Notice when you see acne or hyperpigmentation here, and consider what you’ve been putting (or breathing) into your body. Not sure what it could be? A good place to start is by reducing wheat and dairy, and upping plenty of detoxifying green vegetables such as artichokes, beets, broccoli and arugula.

Lower cheek, tip of the nose & around the mouth

This area gets bossed around by the liver and stomach. Wrinkles and breakouts here can be linked to toxic buildup in the body, often caused by food intolerances.

That may sound like an overwhelming problem to solve, but a simple way to start is working some cleansing vegetable juice into your routine. There are so many delicious recipes available out there, it’s easier than ever to make a blend you actually enjoy! But if you’re in need of something more convenient, any store bought juice that is low in added sugar should do the trick. From there, I encourage you to pay attention to what foods make you feel “…bleh” and experiment with removing those from your diet.

Jawline

It’s more common for women to see breakouts here, as this area is triggered by hormonal stress. However men, with an excess of testosterone, may see acne here as well.

Ladies, when menstruating, be sure to include a lot of hydrating foods into your diet. Cucumber, watermelon, and celery are my personal favorites. This helps the body naturally flush out hormonal oils that can buildup in the skin. On top of that, lean proteins such as fish, tofu and beans can help reduce fat-intake, which helps reduce PMS symptoms.

Little changes can go a long way when it comes to skincare. Simply working spinach into your morning smoothie or opting for a side of almonds instead of fries are easy changes that can bring a real difference.

All of that aside, what will bring the most beautiful glow to your skin is being kind to yourself. While a bump or mark might not be your favorite thing to wake up too — don’t forget, it’s normal. It happens to everyone. You are not defined by your skin, or any other aspect of your body for that matter! Though it may feel like it sometimes, a little pimple doesn’t take away from the uniquely magnificent beauty you bring to this world.

hey, i’m emma! often found: watering my plants, doing handstands or reading in fuzzy socks. RYT-200, certified holistic health coach, & reiki 1 practitioner. you can find me on instagram (@emmbodiment) or at emmbodiment.com

It’s 6:30 pm on a Tuesday. You had a busy day at work. You didn’t finish that project you wanted to have done last week. You got stuck in traffic on the way home. Someone took your parking spot. You didn’t have time to go grocery shopping, so you had to throw together something less-than-ideal for dinner. You have a pile of laundry to be folded on your bed. You’re still thinking about that project. You’re stressed about how much work stresses you out. You really need to shower. Suddenly your phone rings, and your friend wants to meet up for last minute drinks. With your mind piled high, you let out an exasperated sigh and respond, “I can’t tonight, I’m so stressed out.”

…But are you?

Or are you overwhelmed? Overtired? Spread too thin?

That’s more like it.

As a society, we have grown accustomed to calling a vast range of emotions “stress”. And to a degree, that’s fair. Stress can be defined as “a feeling of emotional or physical tension as a result of a challenge or demand.” So when you’re feeling burned out, exhausted or depleted… sure, that misalignment can all fall under the umbrella of “stress”.

But leaving it at that is an utter disservice to ourselves. Calling all of our uncomfortable feelings “stress” doesn’t help us figure out where they came from or what we need to do to move on from them. It just blankets our feelings, justifying them in a socially-acceptable (dare I say, socially expected?) context.

Getting to the root of the misalignment you’re experiencing is key.

Earlier this year, I was introduced to Dr. Susan David and her work. She wrote the book Emotional Agility, and it has really resonated with me. Dr. David’s work focuses on identifying the individual feelings you’re experiencing when you are “stressed out”. She says that doing so arms you with a better understanding of your internal state.

Think about it like this; if someone approached you and said “I’m so overtired”, you would probably tell them to go take a nap. If they said “I’m feeling overextended”, you might suggest they start saying no or offload whatever work they can.

But if someone came up to you and said “I’m stressed” … for many I think the initial thought would probably be “Well aren’t we all? I don’t know what to tell you, that’s part of life.”

When we’re feeling these uncomfortable emotions, it’s important to find a resolution. This allows our body to complete the Stress Response Cycle, and move forward.

Yes, you read that right. Stress isn’t a feeling, it’s a biological cycle, intrinsic in our bodies. When we’re faced with a perceived threat (emotional, physical, real or not), our bodies are thrown into fight, flight or freeze — which you may remember from middle school biology class.

Way back, when humans were hunter-gatherers, this cycle allowed the body to react quickly to say, a bear charging. While you’re (hopefully) not at risk of being chased by a bear at the grocery store, you might find yourself in a heated disagreement with an overtired cashier about the price of mangos. Stress today is pervasive and constant, stemming from numerous sources. And everytime the Stress Response Cycle is triggered, it needs to complete.

How can we do this? By specifically naming what and why we’re feeling, and moving towards a resolution that is specific to the situation.

Anxiety lives in my chest. I feel loneliness in my head, right between my eyebrows. When I’m overtired I feel it in my ankles, when I am overworked I feel in my shoulder blades. Boredom I feel in my throat, like a pill that got stuck on the way down.

All these pieces that can make up “stress” probably feel different in your body. Maybe your palms get sweaty, maybe your feet get cold. Whatever signal you notice first, I encourage you to listen to it. Don’t just let it sit idle in your body. Take a moment, turn inward, and follow it to its source. From there, I promise, you’ll feel more prepared to find a resolution. Science supports this, and exercise, mindfulness, and meditation have been proven to aid the body in physically completing the Stress Response Cycle.

Don’t be intimidated by my choice of words here; mindfulness simply means doing something thoughtfully. For example, maybe for you, baking your favorite dessert centers you and makes a busy day melt away. By tracking the “stress” you’re feeling on your commute home to the source, being overworked, you know that spending time in the kitchen will truly help you relax.

Now, I’m not trying to pretend that teaching ourselves to say “I’m sad” instead of “I’m stressed” will suddenly free us of all tension and pressure. Stress, in every form, is always going to be a part of life. To a degree, I think that’s a good thing! Discomfort can be an extremely motivating force, when we feel equipped to handle it. Which is exactly what getting honest and specific about our feelings can do.

hey, i’m emma! often found: watering my plants, doing handstands or reading in fuzzy socks. RYT-200, certified holistic health coach, & reiki 1 practitioner. you can find me on instagram (@emmbodiment) or at emmbodiment.com

The first step to taking control of your health is understanding what you are consuming. Being able to walk into a grocery store and make choices that you know are right for your body (and understanding why!) is powerful.

But where do you even start? Everything- from veggies, to burgers, to granola bars — screams at you from the shelves. Their labels convince you why THIS is “the next best organic superfood” or THAT is the “most natural, local snack”. Educating ourselves on what these labels really mean, makes the choices you’re presented a lot more manageable.

I’m going to walk you through the most common food and nutrition labels you’re bound to see on your next supermarket trip. Through my research writing this I was shocked at how sneaky and withholding many of these labels can be. While some of these explanations get a little nerdy, I hope they can help you feel more informed as to where your food is coming from.

MEATS & POULTRY

“Cage Free” : This label is most commonly seen on poultry and egg packaging. As expected, it means that the birds are not caged. However, this does not guarantee that the birds were raised outside as many of us, including myself, assume. Poultry that was raised indoors, in dirty, crowded environments, can still have this label on the packaging!

“Free range” & “Free roaming” : This label is only defined by the USDA for use on poultry and eggs. As long as birds have access to the outdoors, this label is applicable. Unfortunately, this does not guarantee that the majority of the birds’ life was lived outdoors. On top of that, this label does not ensure that the poultry and eggs are cruelty or antibiotic free.

“GMO-free” & “Non-GMO” : You can find this label on meat, poultry and produce. It ensures that the food was produced without being genetically engineered through the use of GMO’s.

“Grain-fed” : The most widely produced beef in the United States is grain-fed. While it is not the natural or humane diet for the cattle, grain-fed beef is said to provide a more tender and juicy product for the consumer. Be warned, however, that the grain mixture fed to cattle can contain animal by-products and growth hormones, if not otherwise labeled.

“Grass-fed” : Honoring the natural diet of cows, more and more farmers are opting to grass-feed their cattle. This means that throughout the cows life they are not given grain, animal by-products, synthetic hormones or antibiotics (except in the case of disease). This provides the consumer with a leaner meat, that is lower in fat and calories. However, as we have come to learn, the label doesn’t often tell the whole story. Meat labeled “grass-fed” can still be “grain-finished”, meaning that right before slaughter they are fattened up with a grain diet. If you’re looking for a truly and completely grass-fed meat, be sure to check for a “grass-finished” label as well.

“Heritage” : Although I haven’t purchased meat products in almost 4 years, I don’t ever recall seeing this label. That might be because this one is pretty uncommon — it means that the meat you’re buying comes from a rare & oftentimes an endangered breed of livestock. Industrial agriculture is aimed on increasing efficiency of farming, by narrowing the range of tasks and roles involved in production which has dramatically reduced breed variety. Heritage meats come from livestock that was protected from industrial agriculture and raised by farmers differently. Heritage meats are praised for being richer in taste (although they’re much higher in fat).

“Hormone-free” : The USDA prohibits the use of hormones in both pigs and poultry. So, if you ever see bacon labeled “hormone-free”, you’re being duped to pay extra! This label applies only to cow products, and may also be phrased as “no hormones administered” or “no added hormones”.

“Natural” : USDA guidelines for labeling meat/poultry “natural” are pretty tight. These products can only undergo minimal processing, meaning the meat has not been fundamentally altered. “Natural” meat cannot contain artificial colors, artificial flavors, preservatives or other artificial ingredients.

“Non-irradiated” : Did you know that meat and veggies are sometimes exposed to radiation energy to kill disease-causing bacteria? I didn’t. This label means that the food inside has not undergone this process. Currently, no thorough testing has been done to know if irradiated food is safe for human consumption, so I’m curious to see what future research tells us about this procedure.

“Pasture-raised” : This is the one I would choose! “Pastured-raised” products come from animals that were raised on a pasture, able to move around freely, and carry out their natural behaviors. The livestock was provided a natural, grazing diet of grasses and other plants, rather than being grain fed (but always look for that “grain-finished” label!) In my opinion, this is the most humane way to produce meat. If you’re going to eat animals, at least eat ones that were happy, right?

“rBGH-free” & “rBST-free” : While I’ve listed this under meat and poultry, this is actually one you’ll find on milk. Recombinant bovine growth hormone (rBGH) or recombinant bovine somatotropin (rBST) are genetically engineered growth hormones injected into cows to artificially increase their milk production. While it hasn’t been tested for safety, it is outlawed in the EU, Canada & other countries.

“Organic” : For this label to apply to meat and poultry, farmers must meet a couple of standards. Outdoor access to pasture must be accessible to livestock, and the animals must be sustained on 100% organic feed (this doesn’t mean a grass diet though!). On top of that, antibiotic and hormone use is prohibited.

PRODUCE

“Bioengineered” : There are 13 foods available throughout the world that are bioengineered. This process, of modifying the food’s genetic material through certain techniques not found in nature, makes the crops more resistant to insect damage and infections, requiring fewer pesticides. Interestingly, this process can even up the nutrient content of the food! These 13 foods, and any others derived from them, must be labeled as “bioengineered”. The 13 foods are: alfalfa, apples, canola, corn, cotton, eggplant, papaya, pineapple, potatoes, salmon, soybeans, squash, and sugar beets.

“Certified naturally grown” : This label is a great alternative for farmers who may find it expensive or time-consuming to get/maintain the USDA “organic” label (more on that process later). Simply put, produce with this label has been grown using responsible soil techniques, without the use of synthetic pesticides, and without genetically engineered seeds.

“Conventional” : I stay far away from anything labeled “conventional”. Grown through industrial agriculture practices, this produce is grown using synthetic chemicals and genetically modified organisms (GMO’s). Additionally, industrial agriculture uses a farming technique known as monocropping, which is… just the worst. But that’s for another post.

“Fair Trade” : An important one! This means that the farmers and workers responsible for growing and packaging the product have been paid fair wages and worked in acceptable conditions.

“Local” : In general, this means that the food was grown within 100 miles of where you’re purchasing it! However, some states/counties have a stricter definition, only labeling food “local” if it came directly from a farmer or farmer’s market. FYI- these foods may still contain GMO’s!

“Natural” : While meat and poultry have standards surrounding this label, things get a bit sketchier with produce and other foods. There are currently no standards in existence for labeling produce “natural”. How is that acceptable? Your guess is as good as mine. Be sure to look for any other identifying labels, or even dive into the ingredient/nutrition sheet if you’re looking for more information on what you’re buying!

“Organic”: You might remember I mentioned that this label is quite a process for farmers to obtain. On produce, this label ensures that the food was not treated with synthetic fertilizers or pesticides, and kept away from any sewage sludge. But in order for farmers to obtain this label, these practices must be upheld for 3 years prior to certification, and then continually throughout. So “organic” labeled produce is a pretty safe choice, at least in my opinion!

You’ve probably noticed that many foods other then produce are often labeled “organic”. It all comes down to the ingredients:

• If a product sports a USDA “organic” seal, it means that 95%-100% of the ingredients are organic.

• If a product is labeled as containing “organic ingredients” 75%-95% of the ingredients meet requirements.

• “Organic” milk and dairy products are rBGH-free.

I’m sure there are many other labels out there, for a range of groceries. I chose to focus on these for the simple fact that they are what I see the most! As research continues, I’m sure we’ll see adjusted guidelines, and even new labelling systems all together.

If you take nothing away from this post, at least remember that food labels such as these almost never tell the full story of what you’re buying! It’s important to do the research, and take time to decide what aspects of how your food is grown, harvested and packaged is important to you.

hey, i’m emma!
often found: watering my plants, doing handstands or reading in fuzzy socks. RYT-200, certified holistic health coach, & reiki 1 practitioner. you can find me on instagram (@emmbodiment) or at emmbodiment.com