The Crunchy Cookie

Equal parts deliciousness and hippiness

The New York Times just published an interesting article on vitamin D, the so-called “sunshine vitamin”.  Many studies have suggested that many cancers and diseases such as Type I diabetes are caused by vitamin D deficiency and what I’ve heard from many people is that they’re choosing to forgo sunscreen in an attempt to increase their levels.  I really liked the New York Times article because it gives a good, general prescription for safe-sun levels in the summer that will help you get your vitamin D fix for the whole year.  Here’s the takeaway:

  • Those most at risk for vitamin D deficiency are the sun-phobic, babies who are exclusively breast-fed, and the elderly, especially those in nursing homes.  It’s very hard to get adequate amount of vitamin D purely through diet.
  • The amount of sunscreen you use, the color of your skin, and the amount of sun exposure you get, as well as when and where you get it, affects your ability to produce adequate amounts of “quality” vitamin D.
  • To get enough vitamin D, the general prescription is to go outside in the summer between 10 am and 3 pm for 5-10 minutes, wearing “minimal clothing” and no sunscreen, two to three times a week.  (It’s okay to always wear sunscreen on your face and neck.)
  • In general, you can fill your reserves of vitamin D for the year by getting limited but direct sun exposure in the summer.  If you’re concerned about your levels, you can ask that your doctor check them by doing a blood test at your next physical or wellness appointment.

It seems pretty easy to get more vitamin D, at least according to this prescription, and it also seems easy to incorporate your “dose” into other healthy behaviors.  Take a walk at lunch or during a break at your office or school.  Walk or bike to do errands on the weekends.  Try mediation or yoga outside and feel the warmth of the sun on your body.  Garden with exposed arms and legs.  Take some reading with you outdoors.  But keep in mind that you should be wearing sunscreen and using sun protection most of the time.  Be aware that chemical sunscreens often take 20-30 minutes from application to be effective while mineral sunscreens like titanium dioxide and zinc oxide take effect immediately.

There is a balance to be struck between getting vitamin D and practicing safe sun: do you have any tips for doing so?  Please share them in the comments section below or by emailing me at!

My very talented friend Catherine just published a great piece about things you can do in five minutes a day to be happier and less stressed, and they’re not necessarily what you would expect! My two favorites from the list are drinking tea and eating chocolate, but maybe that IS sort of obvious. This article makes me think about other healthy living activities I want to incorporate in my daily routine, like yoga and meditation. Keep checking back for more on those soon, and check out the article for great ideas on how to be more balanced today:

Since launching The Crunchy Cookie, I’ve received several questions from friends looking for insight into certain products or wellness topics.  With their permission, I’ll address these questions in a feature called “The Crunchy Cookie Presents”.  If you have a question, please feel free to send it to me at  I’d be thrilled to look into it for you and give you the “crunchy” perspective!

My friend Monique has a great question about a product her dermatologist recommended for her, Cetaphil.  She writes: “I was wondering what your thoughts are on Cetaphil products?  I have been using their face wash for years but now I want to make sure it’s healthy for my skin.  My dermatologist in high school also recommended it which is how I started using it.”

I love this question because it helps me expand on one of the main purposes of this blog: providing an alternative, “wellness” perspective on health and beauty.  I am not a doctor or an expert of any kind and I firmly believe that Western medicine has a lot to offer.  So when Monique says that her dermatologist recommended it for her skin, I don’t necessarily want to contradict that because I think there’s a lot to be said for finding a product that works for you.  (For the record, my grandfather is a dermatologist and has recommended Cetaphil to me in the past.)  Dermatologists generally recommend products that are fragrance-free and considered gentle on the skin, something I can definitely get behind.

But I hope the the “crunchy” perspective can come in handy, too.  For example, while the cleansers in Cetaphil may work well on your skin, Cetaphil’s Gentle Skin Cleanser includes two things I try to stay away from: parabens and sodium lauryl sulfate (SLS).

Parabens are chemical preservatives found in many cosmetics and are widely regarded as an endocrine disruptor, meaning that they affect your body’s hormones.  As far as my own health is concerned, I am most worried about parabens’ potential contribution to the  increase in the risk of blood clots.  Researchers have found that parabens mimic estrogen’s activity in the body and it’s known that estrogen absorbed through the skin, such as in the Ortho Evra birth control patch, increases the risk of blood clots in women similar to how the estrogen in oral birth control pills does.  You can check the Cosmetics Safety Database for more info on parabens’ ill effects on the body’s neurological system, their likelihood to cause irritation, and more.

SLS has also received a lot of bad press recently and you can find more and more products labeled “SLS-free” on the market.  This generally means that the ingredients do not contain sodium lauryl sulfate or its cousin, sodium laureth sulfate, both of which are used as emulsifiers in cosmetics.  Emulsifiers are used to create suds and bubbles to superficially signal to users that cleansers and soaps are doing their jobs.  Both of these SLS’s, however, have been shown to cause skin irritation and organ toxicity in animal trials.  Sodium lauryl sulfate has even been linked to cancer mutations.

The good news is that if you’re using products with these ingredients in them and rinsing them off thoroughly, you probably haven’t given your skin a lot of time to absorb the chemicals.  That said, I would try to find another cleanser for your skin that works as well as Cetaphil has without these potential toxins in them.  For combination skin, I like Juice Beauty’s Organic Facial Wash ($22.00 for 4 oz) and Alba Botanica’s Pineapple Enzyme Facial Cleanser ($12.95 for 8 oz).  A new discovery for me has been Blum Naturals Daily Combination/Oily Towelettes ($6.99 for a pack of 30), which are infused with tea tree oil and salicylic acid.  They’re perfect for travel, lazy nights when you don’t want to wash your face, and for keeping at your desk or in your gym bag when you need to freshen up.

Monique, I hope these suggestions help and that you’ll let me know what you decide to do with this info!

I was in Napa this past weekend to celebrate my mother’s 60th birthday (happy birthday, Mom!) and we stayed in Calistoga, CA, which is famous for its mineral springs.  The Roman Spa Hot Springs Hotel where we stayed had these wonderful pools filled with mineral water pumped in from the hot springs.  On a lark, the whole family, including my two rather macho brothers, opted to try out the spa’s mud baths yesterday.  They were… interesting.  We lay in these bathtubs filled with Canadian peat moss, volcanic ash from Napa, and the local mineral water.  We all expected the mud bath to be more akin to spreading a clay mask over ourselves, but it kinda felt like lying in a very supportive, warm, dirty, stinky pillow.  And yes, we probably should have known better.  And no, I don’t think any of us are in any hurry to have another treatment.

That said, today my skin is super soft and my husband, DG, is reporting the same thing.  This got me thinking about the supposed detoxifying properties of volcanic ash (of which I remain skeptical) and the benefits of another volcanic byproduct, pumice.  Pumice can be used in its stone form as a great exfoliation tool for rough areas like the feet and elbows and is found in its powdered form in one of my favorite exfoliators, derma-e’s Microdermabrasion Scrub (retails for $32.50 for 2 oz but can befound on Amazon for $16.46).  This treatment is gentle on the face and neck yet effective for smoothing my skin and getting rid of flakes on my forehead and nose.  It has a very light, pleasant smell and every friend I’ve had try it has raved about it.  There is a disclaimer, though: it contains alumina, which gets low (or rather, high) marks from the Cosmetic Safety Database for neurotoxicity and enhanced skin absorption in moderate doses.  That said, the data gap is pretty high for alumina, it’s pretty low down on the ingredient list, and you’re washing it off so it may not have the same opportunity to enter your bloodstream as if you were to apply it and let it remain on your skin.  Even with this in mind, I do recommend this product!

Another good product out there is Naturopath’s Espresso Mud Body Scrub (retails for $32.00 for 5 oz).  This scrub combines black silt clay and pumice with coffee for a much better-smelling alternative to the Calistoga mud bath.  The caffeine in the coffee may help temporarily reduce the appearance of cellulite by constricting blood vessels and plumping up the skin.  In any case, the ground coffee does help provide extra exfoliation but be sure not to scrub too hard or the jagged edges of the grinds could create irritation.

Pumice stones themselves can usually be bought for about $3.00 at natural and health food stores and pharmacies.  You can also make great exfoliation treatments at home using ingredients in your kitchen.  Try mixing olive oil with sugar to make a paste to use in the shower as a body scrub.  For the face, try mixing a little baking soda with your cleanser for extra exfoliation, but be sure to rinse thoroughly as some people find that baking soda irritates their skin and do not use it on broken skin or acne.  Generally, salt and sugar scrubs are too harsh to use on the delicate skin on your face and neck.

Have you had luck with an at-home exfoliation treatment?  Want other product suggestions or at-home spa ideas?  Leave your feedback in the comments section or email me at!

In the best news I’ve heard in a loooong time, today is National Ice Cream Day, which I’m putting on my calendar and planning to celebrate religiously in the years to come. Here are my resolutions for keeping this indulgence from becoming too guilty of a pleasure:

-I will try to keep my portion size reasonable: no more than a one cup scoop.
-I will try to use toppings like fruit and nuts than provide some nutritional value.
-I will remember that the more complicated the flavor, the less healthy it will probably be for me.
-I will remember that “low sugar”, “low carb”, and “low fat” don’t necessarily mean “low calorie” or that the ingredients are all good for me.
-I will remember to support local and organic ice cream makers.
-I will remember that these are guidelines and not rules. Because a little ice cream is good for the soul and it’s good to enjoy a treat now and then, especially if I enjoy it with purpose.

Do you have guidelines on eating ice cream healthfully? Post below in the comments section! Happy Ice Cream Day!

All year, I look forward to summer berry season.  I grew up in Oregon (the nation’s leading producer of berries, woot!) where you could buy flats of strawberries at a stand in my high school parking lot for ridiculously low prices.  I would come downstairs every morning to find that my dad had left a colander filled with berries in the sink for the family to add to cereals or just snack on.  Ah, memories…

For two years now, I’ve made this recipe most summer mornings and it’s made me look forward to breakfast.  It has a great blend of fiber, protein, and carbs to start my day off right.  It’s also quick to make and easy to tailor to your tastes.  Enjoy!

Sarah’s Summer Parfait


-2-4 tablespoons ground flaxseed (I like Bob’s Red Mill Ground Flaxseed)

-1 cup nonfat plain yogurt (I like Nancy’s Organic Nonfat Yogurt)

-3/4 cup berries

-Honey or agave nectar to taste


Spoon flaxseed and yogurt into a bowl and stir.  Add berries on top and drizzle with your preferred sweetener (if desired).  Enjoy!

Notes and Variations

Ground flaxseed is a good source of fiber (two-thirds of the fiber is insoluble fiber and one third is dietary), so feel free to add more to enhance the dish’s nutty flavor and to up the fiber content.  Dietary fiber helps you feel full while insoluble fiber keeps food moving in your digestive system.

On occasion, I’ll mix in a tablespoon of matcha green tea or a half-teaspoon of powdered cardamom for a different flavor.

Interestingly, the two companies I recommend in this post are both from Oregon.  Coincidence or do Oregonians just make good food?  I’m leaning towards the latter in a completely unbiased way.  :)

Have you created your own summer breakfast staple?  Let me know about it in the comments or by emailing me at!

You may be familiar with The Story of Stuff, a short, informative Internet film that takes us through the creation, distribution, and disposal of consumer products: it’s been viewed on the Web over 10 million times!  (If you haven’t seen it yet, I highly recommend it!)  My awesome friend Renée works for The Story of Stuff Project and gave me a heads up on their new project, The Story of Cosmetics, created in association with the Campaign for Safe Cosmetics.  I’m really excited to see it when it comes out on July 21, but until then, all I have is the teaser they released today.  It promises to follow in the footsteps of the Project’s earlier films in its accessible tone and direct explanation of what happens when corporations aren’t looking out for the little guy.

See the teaser for the new film here and let me know what you think in the comments section!  Are you as eager to see it as I am?  Do you have thoughts on The Story of Stuff Project’s other films?  Let me know below!

If you’re like me, you care about what goes into your cosmetics but don’t have a PhD in chemistry.  There are certain chemicals I know to avoid–like parabens, PEGs, phthalates, fragrances, anything ending in -eth–but it can be hard to know what I’m looking at when I’m looking at an ingredient list.

That’s why I’m so excited about the new Sunscreen Buyer’s Guide App from the Environmental Working Group.  It’s my favorite price (free!) and I can use it when I’m actually in the store looking at my options.  This is perfect for travel when I need to buy sun protection on-site and I’m unfamiliar with what’s available.  I also love that the App rates not only the UVA and UVB protection in the products but the UVA/UVB balance and the stability of the sunscreen, ensuring that what you purchase lives up to your expectations.

Also, when you find a product that meets your criteria, you can purchase it through by pressing a button on the App and it will help support EWG.  It’s a nice way to give and get something in return!

I love the idea of having a signature scent. It all seems very sophisticated and sexy and well, French, to have one. That being said, I’ve never had much luck finding one and that’s partially due to the fact that many perfumes trigger headaches for me, especially synthetic fragrances in perfumes, body lotions, and deodorants. When you combine this sensitivity with safety concerns about “secret chemicals” in fragrances, it seemed like a good move for me to avoid perfumes altogether.

But there’s hope out there!  I recently discovered two companies that avoid the use of parabens, phthalates, sulfates, petrochemicals, and other nastiness:

Lavanila, as the name implies, makes perfumes and other cosmetics that are all based on a vanilla note.  (Interestingly, the founders started the company because they bonded over their shared experience of “fragrance headaches” like mine.  Beats starting a support group!)  My absolute favorite is the Vanilla Grapefruit, and it doesn’t hurt that my husband loves it on me too!  Lavanila also includes antioxidants and healthy oils in its perfumes, supporting its claim to be a “healthy fragrance” company.

Pacifica is another great choice, and they have a greater variety of perfumes available as well as delicious-smelling and environmentally friendly candles.  The next time I have some cash burning a hole in my pocket, I’m going to spend it on one of Pacifica’s solid perfume gift sets, a great value that will allow me to experiment with scents and travel with them with ease.

Because who really wants one signature scent when you can have a dozen?