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Hello Friends.

Thanks for tuning in to Twelve Minute Health Bits. This is your host, Christen Hull, providing health and wellness support for the 21st century. We will be talking about using simple methods from today and centuries ago to keep our bodies healthy. Our goal is to daily stay “Above the Wellness Line.” In this podcast I will be giving you tips and tricks on how to daily make small changes to your life in order to keep your body well. 

“When it comes to food and labels, keep it as simple and local as you can. Everyone’s body is different and everyone will need a different protocol.”

Episode 45 - Labels, Eating Organic, & Fat BOMBS!
We have special guest Kimlyn Powers on again today. We are going to be breaking things down for you. We are talking about the small steps and changes you can make in your diet to make your diet your medicine. Because really, food is medicine and can be used as medicine to transform your health, you just have to make those small tweaks. They are easy to do as long as you start reading labels, looking at nutrition facts, and looking at those things that are really important. We are talking about what things to ignore on a label, what things to look at, simple swaps to switch out of your pantry, and what to swap it with. If you have a question, or an ingredient you are not sure about, send us a message. We love talking about this and we love helping people with this. I do this all day long, people ask me “can you check the ingredients on this for me, and let me know what you think about it?” This is very easy for me to do now that I have been doing it for 15 years. It has been a lot of learning, growing, and a journey for me as well. Honestly, this is not something that happens over night.

Simple Swap
Kimlyn, we talked about fats before, and how fats are good. But we do not want rancid fats! 

Tell me a little bit about the difference between rancid fat and a healthy, good for you, fat. And how do we know that we are eating the good healthy fats?
The goal of everything with health in mind is to always reduce inflammation. One powerful way to do that is to eat the correct fat in the correct way. When I say that every fat has a cold use fat and warm use fats. The easiest way to simplify this is to think about saturated fats, your hardened fats like butter, coconut oil, the ones you put on the counter and they stay solid, they have saturated fats in them. Those fats also have a higher smoke point when you are cooking with them. What happens with a fat that has a low smoke point like olive oil. When it gets past its smoke point it will start to smoke in your pan, and that is when that fat has overheated and become rancid and if you continue to cook your food in that oil/fat the composition, cellular structure, nature of that fat has been broken down to the point that it is an inflammatory food. 

That is why it is important when you buy avocado, coconut, or almond oil, that they need to be cold pressed oil. Olive oil is good unless you get it past a certain temperature. Cold pressed is best. Cold oils are like nut oils, avocado is okay for low heat, olive oil, and any liquid oil has a lower smoke point and should probably be just used for salad dressings and toppings. Your more saturated fats like butter, coconut oil, lard, those are meant for more heat cooking. Those are called saturated, because the cellular structure is saturated and the bonds are harder to break apart. You do not want to introduce that food to your body if the bonds have been broken down to the point that they are now rancid.

What is an example of an unsaturated fatty oil?
Olive oil, because it is always a liquid. The frustrating part about that is that you see on cooking shows on TV that olive oil is always used and if their pan is really hot it immediately goes into smoke. The really smart chefs will mix a more stable fat like butter into their olive oil to stabilize that heat. That is only safe to do if you do not overheat your pan. You have to play with it, your cookware and the heat source you are using (electric vs. gas). All of this plays into how you use the fat that you are using. 

Tell me about cast iron, what are the benefits of using cast iron and why you chose to use that for your family?
I use cast iron and stainless steel. They do not have the teflon coating on them. If you see a pan that says “non-stick” think “chemical coating on board.” You do not want that! The trick with cast iron is that modern cast iron says “non-stick” and they trick you because there is a chemical coating on the cast iron. So you really want old old cast iron. Like garage sales, thrift stores, and decades old cast iron. You do not want rusty cast iron, but you can season it and create a non-stick surface. 

That is really simple to do with a high lignan flax oil. These are not the exact steps, but the general idea for the seasoning process is you coat your cast iron in this high lignan flax oil, heat it in a 500 degree oven, the oil cooks into the cast iron, and you do this process multiple times. It heats and cools and heats and cools. I actually like it because you can actually get iron from cast iron. You can introduce iron into your food, and absorb iron into your body.

I have heard that as well, and that is actually why we switched because we had some iron needs for me when I was pregnant. I was also learning about teflon and how toxic it is in your food.

Grass Fed Butter
One of the biggest things I am hearing from you is that grass fed butter is probably the best thing to be cooking our food in, like under our eggs, veggies, probably butter is the best. 

Yes definitely.

Now if you have a dairy allergy or a dairy sensitivity you are going to want to go with gee. Which is just like butter, it just does not have the milk protein in it. Gee is also solid at room temperature so you can feel free to leave it in your cupboard. Or a coconut oil, expeler express coconut oil which is coconut oil but does not taste like coconut oil. 

Organic versus Non-Organic
Where has your research led you? Genetically modified, let’s just think about that word. Organic is important, reducing the toxic burden that our bodies have to deal with is helpful. There are some things you can go without being organic such as potatoes, bananas, things with thicker skins on them. Genetically modified is more of a concern to me. Organic seedless grapes or watermelon - it should come with a seed. So it has been modified and that is the concern. The bottom line is that if you can just stick to the most basic natural foods you are going to be a step ahead. Do not get so caught up in the labels, what you need is real food. Use your Thieves Fruit and Veggie Soak or something else to give it a good cleaning to help lessen the toxic load. 

The laws keep changing. How much stress do labels cause you instead of just doing the best you can? Do the best you can with what you have in eating the most whole food you can find. Full organic is the best, eat from a local farmer, ask the farmer what products they use. Getting meat from a local person, is so much more healthy. All of this can get overwhelming, so start small. 

Peanut Butter, such as Jif, can be swapped with almond oil, or go to your local co-op and get freshly ground peanuts where nothing is added to it. Almond butter, cashew butter, there are various types of nut butters. Sun butter is made from sunflower seeds and is a little more salty. Make sure that there are no toxic oils in them such as soybean or canola oil. The label should have minimal ingredients such as the nut, a small amount of oil if they want to thin it down, and perhaps salt. But not many ingredients at all. 

Favorite Fat Bomb Recipe 
It is so good, just divine! I like these for special events, they are allergy friendly, it is a healthy snack option. These work great before bed if you have low blood sugar at night.

One Thing to do Today!
What is one thing you did today to focus on your health? Instead of two 10-12 ounce cups of coffee, I swapped out the second cup for a Chai Tea Latte. It has a little caffeine but has turmeric and honey. It is a recipe that comes from the book Hormone Intelligence. I like a fancy drink. 

If someone wanted to get a hold of you to do a wellness consult or a coaching call, how would they do that? 
It is very simple, go to my website right on the front page, there is a link to sign up for a free 20 minute consultation and that will help you pick a time and day that works for you and me. We can chat about my services and your health goals, and see if my services are right for you. That is the best way to get started.

Products Featured on Today’s Broadcast
  Visit to place an order

Essential Oils and Products
  • Peppermint Vitality
  • Thieves Fruit and Veggie Soak
Hey Friends.

Thank you for tuning in to this resource from Twelve Stones Health and Wellness with Christen Hull. If you have an idea for an upcoming episode, send it my way, I would be happy to explore the topic. If you are interested in more information on becoming a member of Young Living and receiving the benefits of synthetic chemical free living in your home, please talk to the person who shared this podcast with you or, visit my website at If you find this resource helpful, I encourage you to enjoy and share this podcast. Please do not alter the content in any way or charge for this resource.

Romm, A. (2021). Hormone intelligence: The complete guide to calming hormone chaos and restoring your body's natural blueprint for well-being. HarperOne.