DIY Bug Repellent Lotion Bars
Ever since I discovered how to make lotion bars, I’ve experimented with different variations including sunscreen bars, Vapo-Rub bars, and others. Today’s favorite: bug repellent lotion bars!
They’re as easy to make as the original bars, and they seem even more effective at keeping bugs away than regular homemade bug spray. Probably because they actually coat the skin with a protective layer. They’re easy to take along and the kids can apply it themselves.
What’s the Problem With Bug Spray?
While I’m certainly not a fan of mosquitos or tick bites, I’m not a big fan of conventional bug spray either. These usually contain DEET, a chemical that studies have linked to a whole host of potential health issues.
Some of the reported side effects include wheezing, muscle cramping, skin rashes and blisters, dizziness, disorientation, and difficulty concentrating. There are also reports of increased cancer risk, aggressive behaviors, and uncontrollable body movements. Experts assure us the risk appears to be low though…
Bug Repellent Lotion Bar Ingredients
Instead of being filled with toxins like conventional bug sprays, this recipe nourishes and moisturizes the skin while protecting it. It uses a base of coconut oil, shea butter, and beeswax. You can also use cocoa butter or mango butter if preferred for a slightly harder bar.
I’ve also included a variety of herbs that are great at repelling unwanted insects. You don’t have to use all of them if you don’t have them on hand, but I do think it works better. If you need to substitute an herb, just add some more of the others instead.
Dried herbs work best in this recipe since fresh herbs can cause the infused oil to mold. If you have fresh herbs from your garden you’d like to use, simply dehydrate them some first. Here’s a guide on drying herbs.
The vitamin E is optional but it helps extend the shelf life and prevent the oils from oxidizing as quickly. I also add some extra protection with essential oils. These are more concentrated than the herbs and help boost the bar’s efficiency. I like this kidsafe blend from Plant Therapy.
Lotion Bar Molds
I use silicone molds to set the bars. These are the cupcake molds I used but I also love these heart ones or simple flower molds which would both be great for gifts. There are also actual bar shaped ones. If you don’t have a silicone mold, then a lined cupcake pan can also work.
On to the recipe!
Bug Repellant Lotion Bar Recipe
Keep away bugs without chemicals using herbs and essential oils in a nourishing lotion bar.
Yield: 5 bars
Infuse the Oil
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Using a double boiler or glass bowl on top of a small saucepan, heat some water in the bottom of the pan to boiling.
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Place the coconut oil in the top part of the double boiler and add the dried rosemary, cloves, thyme, cinnamon, catnip, and mint.
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Cover the bowl or top part of the double boiler and keep the water at a medium temperature for at least 30 minutes or until the oil has adopted a darker color and smells strongly of rosemary. You can also fill a slow cooker about half full with water, put the coconut oil and herbs in a glass mason jar with a tight lid, cover and keep on the lowest setting for several days to make an even stronger infused oil.
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Strain the herbs out of the oil using a small mesh strainer or cheesecloth and pour the oil back into the double boiler. The oil will have reduced by almost half and you should have about ½ cup of the infused oil. If you have more, save it for next time!
Make the Lotion Bars
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Add the butter(s) and beeswax to the double boiler with the infused coconut oil and stir until all have melted.
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Remove from the heat and add the vitamin E oil and essential oils (if using).
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Pour the liquid into the molds.
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Leave in the molds until completely set (overnight is best). Or you can speed up the process by placing them in the fridge.
- To use, rub the bars on exposed areas of DRY skin to protect against mosquitoes.
- I use cupcake-size molds for my lotion bars. If you use a different size, your yield will be different.
Don’t Want to Make Them?
If you want to use lotion bars but don’t have the time or ingredients to make them yourself, I found a great alternative. Made On is a small business that makes all kinds of lotion bars, soaps, natural baby products and hair products that are up to my standards. You can browse all of their non-toxic products here and use the code wellnessmama for a discount!
How do you keep the bugs away? Share below!
When and How to Deadhead Coneflowers (Echinacea)
North American native coneflowers, Echinacea spp., are hardy daisy-like perennials for USDA Hardiness Zones 3 to 9.
There are nine species and numerous cultivars for an array of color, height, and style options. Perhaps best known is the purple coneflower, Echinacea purpurea.
The blossoms have protruding center disks that attract beneficial pollinators galore throughout the growing season, and foraging songbirds like goldfinches feast on the seeds at season’s end.
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In our coneflower growing guide, we discuss all you need to know to cultivate echinacea in your outdoor living space.
Our roundup of 17 fabulous coneflower varieties provides a list of exceptional options from which to choose.
In this article, we focus on deadheading. First, we’ll define the practice, and then weigh the pros and cons, so you can make an informed decision when caring for your coneflowers.
Here’s the lineup:
Let’s get started.
What Is Deadheading?
A flower sets seed after blooming, unless it is severed from the plant before it gets the chance.
The process of cutting off individual spent blossoms, as well as stems containing multiple blossoms that have finished blooming, is called deadheading.
Stems are cut just above a leaf node, or at the base where they originate. Energy is redirected from reproductive to vegetative growth, resulting in lateral growth, and ultimately more buds and blossoms.
In addition, some folks snip off the growing tips of stems earlier in the growing season, sacrificing a potentially large bloom, to promote lateral growth for a bushier plant with more flowers.
And in the warmest zones, plants in a summer lull are often not just deadheaded, but cut back by up to one-half of their height, for a late season flush of growth.
This is not advised in cooler regions, as there may not be time for reblooming before the first frost.
The Nature of Coneflowers
Coneflowers have a basal mound of foliage from which upright stems sprout. Each stem has a terminal bud that blooms for a few weeks. After blooming, lateral growth may produce more buds.
Here in Southeastern Pennsylvania, the first flush of echinacea arrives in late spring to early summer.
And while species like the purple, E. purpurea, and yellow, E. paradoxa, are called continuous bloomers, they tend to be the most vigorous early in the season, before summer heats up.
This year, we’ve had a cool, wet spring interspersed with some hot, dry days.
My neighbor’s tall purple echinacea are out in full and glorious splendor in partial shade, while my more compact red ones are basking in the sun, still in the bud stage.
I tell you this to illustrate that plant performance varies widely and is affected not only by type, but also by conditions like exposure, moisture, nutrients, and soil quality.
On the Pro Side
Even a supposedly continuous bloomer may benefit from deadheading.
The cutting of spent stems and redirection of energy into more blossom production can help to bridge the natural gaps created by lulls in blooming that occur naturally throughout the growing season.
It also helps to keep plants neat, contributing positively to a garden scheme, not only because you are removing debris, but because you are inhibiting the random self-sowing of seeds.
In addition, the removal of decaying foliage reduces vulnerability to pests and pathogens, and supports overall health and longevity.
And finally, in the warmest regions, you have the option of the mid-season cutback for a vibrant late season show.
And the Cons
From a bird lover’s standpoint, a drawback of removing flowers instead of letting them set seed is that forging avian species will be deprived of a late season food source.
Also, buds that form on the lateral stems generated by deadheading may open into blossoms that are less showy than those of the upright main stems.
And if you’re a seed saver, deadheading will deprive you of the ability to save and share seeds from your favorite varieties.
It’s Up to You
Deadheading is a matter of choice. Let’s recap our discussion.
On the pro side, we have:
- Promoting more blooming to offset lulls during the growing season.
- Keeping plants neat.
- Minimizing self-sowing.
- Reducing vulnerability to pests and disease for overall good health.
- And, in the warmest zones, the option to dodge midsummer heat altogether with a cutback for a last hurrah.
And on the con side:
- Supplying few to no seeds for foraging birds.
- Stimulating the growth of more, but potentially smaller blossoms.
- Enabling the collection of seeds to save and share.
And while some types have a natural tendency to rebloom, like the purple, E. purpurea and yellow E. paradoxa, deadheading can only serve to support this behavior, especially as summer heats up and plant growth slows down.
What clinches the decision for me is this:
The longer I can keep a plant from running to seed, the longer it will bloom and add color to my landscape.
I like to deadhead the echinacea in the front of my house, and leave the ones in the back to set seed.
That’s where I let things get a little wild and wooly with native plants, a birdfeeder, and a birdbath. I also have outdoor seating so the family can enjoy nature’s show.
The red variety that I mentioned is in the front garden, where things are more manicured. That’s the one I deadhead regularly. I like the neatness, and the idea of squeezing out as many blooms as I can, regardless of size, for showy curb appeal.
It’s your turn. Will you deadhead some, all, or none of your coneflowers this year? Please tell us your thoughts in the comments section below.
If you enjoyed reading about the pros and cons of deadheading garden flowers, you may like to read these articles next:
Spinach and Strawberry Salad with Poppyseed Dressing
Trump’s FDA wants natural food dyes to replace synthetic ones. Is it that easy? : Shots
Even foods you may not guess would have food coloring added often do, like pickled banana peppers.
BWFolsom/iStockphoto/Getty Images
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The Trump administration’s Make America Healthy Again effort hopes to eliminate potentially harmful synthetic dyes from the food supply.
Manufacturers use those dyes to make foods, drinks and medicines in vivid colors, but the government argues that those cosmetic additives are both harmful and easy to substitute.
Dr. Marty Makary, the new commissioner of the Food and Drug Administration, addressed the issue at a recent event attended by a contingent of “MAHA moms” in addition to media outlets. Makary told food and beverage companies that switching to all-natural food dyes should be easy.
“Try watermelon juice,” Makary suggested, holding up a sequence of small jars of liquid as the audience laughed, “or beet juice.”
Experiments and expense
But how simple is it to switch to all-natural dyes?
Mark Oliveria, owner of Oliveria Peppers based in Clarksburg, W. Va., found out for himself about five years ago, when his grocery-chain buyers pointed to greater consumer demand for more all-natural products. They asked Oliveria if he could remove the Yellow Dye No. 5 he’d used in his bright yellow banana pepper recipe.
So Oliveria ran kitchen experiments, initially using ground turmeric root, the powdered spice that makes curry so easily stain clothes.
“It took me a little while to get the color exact, because within six to eight weeks in the jar, it would start lightening up,” he says. “So the first year, we had a little bit of a tough time, and it was mainly because we were using the powdered form, which didn’t hold its color as long.”
Oliveria then found a liquid version of the turmeric dye that was pricier and required more quantity but worked perfectly and did not fade. And although he says Yellow Dye No. 5 still remains approved to use in food, he’s now happy he’s able to remove it from his ingredients.
That move five years ago put Oliveria ahead of the curve.
Europe has since banned more synthetic dyes, and required manufacturers to include warning labels about the dyes in their food products. Canada imposed limits on the amount of dye that can be used in food, and requires dyes to be listed on labels.
Government actions
In the U.S., the Biden administration banned Red Dye No. 3 in January just before leaving office. Last month, the Trump administration said it wants to go further, getting food, beverage and pharmaceutical industries to voluntarily eliminate all petroleum-based dyes by the end of next year. The FDA also recently approved three new all-natural dyes for manufacturers to use.
For Oliveria, who relied on only a single dye, finding an alternative was relatively easy, but he says that likely won’t be the case for other companies more reliant on petroleum-based dyes like Red No. 40, or Blue No. 1 or Blue No. 5 across more of their products.
“I think in the snack industry, in the drink industry, they’re going to have a tougher time,” he says.
Indeed, Rep. Chuck Fleischmann, R-Tenn., raised the snack industry’s concerns last week during a House Appropriations Committee hearing where Health Secretary Robert F. Kennedy Jr. testified. Fleischmann said he represents many snack companies that have factories in his district in eastern Tennessee.
“Candidly, I think these dyes are safe,” Fleischmann said, referring to synthetic dyes. He also noted that the current dyes have been used for many years, and manufacturers are seeing costs five to 10 times higher for the natural substitutes.
It takes a lot of red cabbage
One cost driver is that extracting large volumes of color from natural sources is far more complex than mixing chemical dyes, says Melissa Wright, a food-safety expert at Virginia Tech University.
“If you’re using red cabbage extract in place of Red 40, you’re going to have to plant and harvest and extract raw material to be able to derive that natural color material,” says Wright. And finding enough quantity is a problem.
She says some colors are harder than others to reproduce, because some, such as yellow, have lots of common natural alternatives – including turmeric, paprika and annatto. Not so with blue.
“Blues are going to be a really hard one,” Wright says. “Blue, there’s not a lot of natural sources. Supply is going to be limited and that’s going to make a difference as to what the cost is, as to reformulation.”
And, because green is a mix of both blue and yellow, it, too, can be costly and difficult to source.
Two of the recently approved natural dyes produce blue. One comes from Galdieria sulphuraria, an algae, and the other is a butterfly pea flower extract that can make purples and greens, in addition to blue, according to a press release from the Department of Health and Human Services.
Heat, acid, and the way people ‘eat with their eyes’
Wright says the cooking process can add to the complexity.
“These naturally derived colors tend to not be as stable, especially with heat or acid,” which means they can degrade or change color when added to an acidic soda or if they are baked like a cookie.
“Products that you have to heat, it’s going to become a problem because they’re just not going to be as vivid as the customer’s used to seeing,” Wright says.
Loyal consumers can vocally revolt when cherry flavors suddenly turn dull purple – as they did when General Mills briefly switched its Trix cereal to all-natural dyes nine years ago – or when cheese snacks appear more rust-colored than safety-tape yellow.
Those consumer habits and preferences can be hard to break, says Wright. Consumers might think the new product is defective, bad, or simply less pleasurable: “When I eat Doritos and Cheetos, I have that orange dust on my fingers, right? And if I don’t have that, is that really a Doritos-eating experience?”
Mark Oliveria, the pickled pepper maker, sees that preference in his product line, too. The cauliflower he dyes bright yellow with turmeric sells far better than his giardiniera vegetable mix, in which he includes no dye at all.
“So people like that color,” Oliveria concludes. “Ninety percent of the people eat with their eyes. And I think ninety percent of the people don’t read and don’t care what’s in that jar.”
Spring Blooms in Rhonda’s Pennsylvania Garden
Happy Monday GPODers!
We’re starting the week off in in West Grove, Pennsylvania with Rhonda Molin. Rhonda has shared her gorgeous garden in almost every season (Check out previous submissions here: Rhonda’s Pennsylvania Garden, Fall in Rhonda’s Garden, A Safe Garden Wedding, Rhonda’s Hellebore Roundup, and A Guest in Rhonda’s Garden), and there is always a bounty of blooms and a flush of colorful foliage to enjoy. However, I think her palette of cool toned flowers and bright green foliage in spring is a particular highlight. The following photos showcase some of her recent blooms.
Rhonda’s clematis is just starting to bloom, but it is already covered in big buds. The focal point in Rhonda’s garden, a gorgeous creek with waterfalls, creates a relaxing backdrop.
Rhonda has several beautiful bulbs in her garden, but these ‘Erlicheer’ daffodils (Narcissus ‘Erlicheer’, Zones 5–9) are some of the best. Clusters of creamy white, double flowers on each stem create a texture distinctively different than most daffodils.
With the sun low in the sky, this border garden glows. Large clumps of blue camassia pair perfectly with the shrubs covered in pink flowers behind (possibly lilacs?).
Rhonda expertly sited this Koreanspice viburnum (Viburnum carlesii, Zones 5–9) underneath a window, so it’s spicy-sweet fragrance can be enjoyed indoors.
Finally, a better view of Rhonda’s fantastic water feature. A weeping redbud underplanted with some bright pink creeping phlox (Phlox subulata, Zones 3–9) sets off this display with a pop of color. An elegant crane statue at the bottom right corner is the perfect art accent.
Thank you so much for sharing this sensational sampling of spring blooms, Rhonda! As usual, your garden is shining this season.
This season always seems to slip by in a flash, so don’t miss your opportunity to showcase your spring garden with the blog. Follow the directions below to submit photos via email, or send me a DM on Instagram: @agirlherdogandtheroad.
We want to see YOUR garden!
Have photos to share? We’d love to see your garden, a particular collection of plants you love, or a wonderful garden you had the chance to visit!
To submit, send 5–10 photos to [email protected] along with some information about the plants in the pictures and where you took the photos. We’d love to hear where you are located, how long you’ve been gardening, successes you are proud of, failures you learned from, hopes for the future, favorite plants, or funny stories from your garden.
Have a mobile phone? Tag your photos on Facebook, Instagram or Twitter with #FineGardening!
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Fine Gardening Recommended Products
SHOWA Atlas 370B Nitrile Palm Coating Gloves, Black, Medium (Pack of 12 Pairs)
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Lightweight and close-fitting for excellent dexterity. Machine washable. Breathable back of hand to reduce perspiration. Designed for easy movement and continuous wear. Ideal for aerospace, assembly, automotive, construction, final fix, gardening, manufacturing, operating machinery, packaging, precision handling, tiling, warehousing.
Planting in a Post-Wild World: Designing Plant Communities for Resilient Landscapes
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Featuring gorgeous photography and advice for landscapers, Planting in a Post-Wild World by Thomas Rainer and Claudia West is dedicated to the idea of a new nature—a hybrid of both the wild and the cultivated—that can nourish in our cities and suburbs.
ARS Telescoping Long Reach Pruner
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Telescopes from 4 to 7′. Cut and Hold (160) Blades. Drop forged blades for unsurpassed long lasting sharpness. Lightweight, 2.3 lbs., for continued use. Perfectly balanced for easy pruning.
A Dive Deep into 5 Fish We Love
by Caitlin H,
May 27, 2024
Fish is a delicious and nutritious protein that often finds its way into healthy diets—and for good reason. It’s a filling main dish packed with a wide range of nutrients. It’s also extremely versatile, affording home cooks and chefs the ability to create unique and tasty dishes that millions of people enjoy daily.
Diet-to-Go’s chefs are no different. We include fish of numerous varieties on our menus, and we love to get creative with unique flavors and savory tastes that keep our customers satisfied while they work towards their weight loss goals.
Let’s dive deeper into the health benefits of five of the most popular kinds of fish and our delicious meals that feature them!
Tilapia
Tilapia is a popular farm-raised fish native to the Middle East and Africa. It typically has a mild, sweet flavor and flaky skin, although its taste can change dramatically based on where it is raised.
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Omega-3 Fatty Acids: For supporting heart health
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Vitamin B12: For healthy blood cells
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Niacin: For skin, digestive, and nervous system health
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Vitamin D and Phosphorus: For improving bone strength
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Selenium: For preventing cancer
Herb Crusted Tilapia with Polenta and Broccoli
440 calories; 29g protein
Lemon Herb Tilapia with Swiss Chard, Artichoke Mix and Broccoli Florets
440 calories; 40g protein
Tilapia Veracruz with Cauliflower Mash and Green Bean Mix
450 calories; 45g protein
Salmon
Salmon is a Pacific and Atlantic fish with many varieties that thousands of farms grow. Its pink color and flaky texture have a nutty, full, buttery flavor that makes it a popular choice worldwide— especially in the U.S.
Wild Pacific salmon are available at many supermarkets, as are farm-raised varieties. Wild Atlantic salmon is only available via farms as the U.S. has prohibited fishing due to overfishing and pollution.
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Omega-3 Fatty Acids: For supporting heart health
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Vitamin B12: For healthy blood cells
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Vitamin B6: For brain function
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Vitamin D and Phosphorus: For improving bone strength
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Selenium: For preventing cancer
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Potassium: For nerve, muscle, and heart function
Herbed Baked Salmon with Veggie Blend and a Three Grain Rice Pilaf
360 calories; 28g protein
Harissa Salmon with Mandarin Orange Almond Cous Cous and a Veggie Blend
350 calories; 26g protein
Salmon Cake over Rice Pilaf with Spinach Cauliflower Puree
380 calories; 23g protein
Baked Salmon with Pineapple Salsa, Turnip & Parsnip Veggie Puree and Ginger Carrots
400 calories; 32g protein
Salmon Teriyaki Rice Bowl
560 calories; 32g protein
Baked Cajun Salmon with Asparagus & Broccoli and a Cream Sauce
310 calories; 33g protein
Chimichurri Salmon with Marinated Asparagus
540 calories; 34g protein
Cumin Salmon with Mustard Greens and a Zucchini Veggie Medley
390 calories; 37g protein
Salmon and Spinach Salad with Marinated Vegetable Blend
500 calories; 34g protein
Shrimp
Ah, shrimp — a staple in most people’s diet with reports saying the average American downs about 5 pounds per year, making it the most valuable seafood commodity in the country. These days, most regular and jumbo-size shrimp come from farms, although sometimes coastal fishermen catch them and sell them in markets.
You can find cold-water, pink shrimp, which are cooked and peeled, and warm-water shrimp that are pink, white, or brown, which can be cooked or raw.
Shrimp tends to have a watery, slimy texture, giving cooks more of a blank canvas to turn it into a scrumptious dish with a wide variety of flavor possibilities. It also pairs well with rice and noodles dishes.
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Potassium: For nerve, muscle, and heart function
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Phosphorus and Calcium: For teeth and bone health
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Iron: For efficiency in carrying oxygen to muscles and throughout the body
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Copper and Zinc: For a strong immune system
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Magnesium: For energy boosts
Spanish Shrimp and Rice
370 calories; 27g protein
Shrimp Alfredo and Broccoli
510 calories; 37g protein
Tuna
Tuna is a saltwater fish populous in the Atlantic Ocean. It has a meaty, savory flavor that most people find extremely filling.
Albacore “white meat tuna” is a favorite at many sushi places, and Skipjack “light meat tuna” is often a star protein at fancy restaurants.
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Omega-3 Fatty Acids: For supporting heart health
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Vitamin B12: For healthy blood cells
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Vitamin D and Phosphorus: For improving bone strength
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Selenium: For preventing cancer
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Potassium: For nerve, muscle, and heart function
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Iron: For efficiency in carrying oxygen to muscles and throughout the body
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Iodine: For a healthy metabolism
Tuna Meltovers with a Peach Crisp with Walnuts
330 calories; 26g protein
Greek Pasta Salad with Tuna
520 calories; 19g protein
Tuna Salad with Cheddar Cheese and Walnuts
610 calories; 32g protein
Cod
Cod is a lean, low-fat fish often found in shallow waters that people have enjoyed for centuries. Its flaky texture and white color are well-known. After years of overfishing, cod is now protected and available at markets and restaurants nationwide.
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Omega-3 Fatty Acids: For supporting heart health
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Vitamin B12: For healthy blood cells
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Niacin: For skin, digestive, and nervous system health
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Vitamin D and Phosphorus: For improving bone strength
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Selenium: For preventing cancer
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Choline: For regulating mood and improving memory
Boston Cod in Lemon Herb Sauce with Greens, a Red Pepper & Mushroom Blend, and Green Beans
420 calories; 41g protein
Cod Loin with Lemon Herb Sauce and Artichoke Barigoule, plus Zucchini Squash Blend
360 calories; 34g protein
Ultimately, fish is a tasty, nutritious, lean protein source with versatility that gives our chefs room to get creative — and the end result is something our customers love. You can view our sample menus with many more delicious dishes here.
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Author: Caitlin H
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.
Your Key to Body Image Freedom
I was 13 when I went on my first diet.
I had been struggling with my weight for about six years, and my obsession with how I looked was starting to dominate my life.
I only had two to three shirts that I felt comfortable in. The only thing that mattered was that they didn’t make me “feel fat.” Even those chosen shirts were always under my West 49 sweater, for extra coverage.
The cherry on top of this presentation was my slouched shoulders—a defense mechanism to protect against exposing my “man boobs,” the body part that had dynastic reign for being my biggest insecurity.
The way I viewed my body governed my self-worth.
I felt that my body held me back from enjoying countless moments of my life, and by the ripe age of 13, I decided I was sick of it.
I figured the only way I could change this purgatory was by changing my body.
I started exercising three to four times a day. For my first two meals a day, I drank a sludge of water mixed with “weight loss smoothie powder” (really just a glorified protein shake). Whenever I “cheated,” I punished myself the next day by eating even less or exercising even more.
In about 5 months, I lost 60 lbs. One third of my body weight to be exact.
This was how I spent the summer transitioning from elementary school to high school. Counting calories over making memories.
To no surprise, this was met with endless praise. And it felt good. Scratch that, it felt incredible.
I had experienced both sides now: One where I felt valueless because I was in a fatter body, and one where I felt accepted and prized because I was in a thinner body.
In another version of this story, I might’ve learned something from my newly widened perspective: I might’ve gained empathy, seeing the unfair stigma projected at people in larger bodies. I might’ve gained bravery, advocating for more body acceptance, regardless of someone’s size.
But instead, I participated in the problem.
I built up the identity of being a “former fat person” who is proof that “anybody can lose weight.”
However, as this script typically goes, over the next few years, I gained a lot of the weight back.
This sent me into a depression. I felt like I had lost my value; like I had won the lottery and blew through my fortune.
That was the pattern I repeated for almost 15 years.
Until I stumbled on something called “body neutrality.”
For me, adopting a more body-neutral approach created a paradigm shift—it offered a way to uncouple my appearance with my happiness. It also caused me to ask some deep questions about my body, and the kind of life I wanted.
Questions like:
“Do I want my self worth to be defined by my external appearance?”
“Do I want to continue this cycle—and potentially pass it on to any future kids I might have?”
“What would my life look like if I fought to value myself for who I am as opposed to what I look like?”
My answers weren’t immediately clear. But body neutrality created an opportunity to step off the hamster wheel of chasing aesthetic goals—and finally, truly reflect.
In this article, I’ll walk you through the process of adopting a more body neutral approach to your own self image and self-care.
You’ll learn:
- What body neutrality is
- How to think about your body and your health—in a way that isn’t dependent on appearance
- Five actionable, body neutral strategies you can apply today—if you want to stop letting your weight, size, or shape dictate your happiness
Let’s begin.
What is body neutrality?
Body neutrality is a mindset that encourages you to value how your body functions and feels over how it looks. This perspective helps you develop self-acceptance, while still working to care for yourself in ways that promote overall health.
In practice, this looks like:
✅ You exercise and eat nutritiously—not because it makes you look a certain way—but because it makes you feel good.
✅ You still have treats (because life is too short to be deprived of pizza!) but you don’t eat them to excess because they don’t make you feel the best, physically.
✅ You wear clothes and celebrate your appearance in ways that feel authentic, but how you “display” yourself isn’t the foundation of your self-worth.
✅ You don’t always love all aspects of your body, but you don’t let that stop you from enjoying your life; Improving your appearance doesn’t “earn” you the right to be happy.
✅ You might still care about how you look, but you broaden your self-concept so it also includes your values and your inherent worthiness as a human.
I value seeing friends and family. I value playing rec sports. I value new experiences.
When I’ve been heavier, I’ve neglected these things in favor of isolating myself.
“I’ll do them again when I lose weight” is something I’ve uttered to myself more times than I can count.
Body neutrality helped me realize I still deserved these things—no matter how I looked.
Everyone can benefit from body neutrality.
Body neutrality isn’t just for people in larger, or otherwise marginalized bodies.
It’s also useful for people with “ideal bodies,” who’ve been the recipients of validation and privilege because of the way they look.
“I’ve worked with clients who are fairly satisfied with their appearance, but they still struggle with their body image because their self-worth relies on it,” says Shannon Beer, registered nutritionist and body image coach.
People with idealized bodies sometimes aren’t living the life they want either, because they have to exhaust their energy to maintain an image of “perfection.”
(If you want to know what kind of sacrifices it takes to meet those “ideal” standards, check out: The cost of getting lean: Is it really worth the trade-off?)
“The ‘meh’ is the magic.”
That’s a quote from Jessi Kneeland, body neutrality coach and author of Body Neutral: A Revolutionary Guide to Overcoming Body Image Issues, when they sat down with some PN coaches to talk about body-neutrality.
(Want to listen in on the whole conversation? Watch it here: PN Coaches discuss body neutrality and negative self-talk)
The goal with body neutrality isn’t to love your body and all of its parts all of the time. Nor is it to be so toxically positive that you ignore real—and sometimes negative—feelings about your body.
That just isn’t realistic for most people.
Instead, an underrated goal is to feel sort of… meh.
You’re not overly glorifying or criticizing your body; its appearance just doesn’t hold that much importance.
When you’re used to hating your body, getting to neutral (or ‘meh’) can actually be hugely freeing. From there, you may learn to appreciate yourself in a deeper, less appearance-centric way.
In practice, you may love certain parts about your body—but also feel ambivalent or mildly negative about other parts.
For example, you may see your stomach and feel ashamed because you don’t like what you see.
This feeling is uncomfortable, but it’s not “right” or “wrong.” You just don’t want that feeling to dictate your behavior. (Such as seeing your stomach and then saying, “Alright, I’m not going out tonight,” or, “Diet starts tomorrow!”)
To give you a personal example:
As a dude living in North America, I feel pretty ‘meh’ about being 5’9” tall.
Would I love to be 6’2”?
Sure.
But I’m not 6’2”—and I can’t change that. My height won’t ruin my day and I surely won’t be depriving myself from the things I enjoy most in this life because of it.
Body neutrality and aesthetic goals
Some people worry that if they adopt a more body neutral approach to their health and fitness, it means they have to relinquish any desire for physical change.
They also might worry that being more body neutral might make them lose certain aspects of their appearance that they like (such as muscular legs or a slim torso).
Here’s the thing: Body neutrality advocates for health.
Being body neutral doesn’t mean your body can’t change.
It just means your self-worth isn’t dependent on that change, and that your whole life isn’t consumed by the pursuit of a physique goal.
If you’ve been starving yourself and overexercising to the point of burnout, body neutral principles will encourage you to disengage from those extreme activities in the pursuit of a specific physique.
If you’ve been overeating and avoiding exercise because you can’t stand your body, body neutral principles will encourage you to tune into your genuine sense of care and love for yourself, and help you choose food and movement that support your body—regardless of its shape.
In this sense, body neutrality can have a balancing effect on health and fitness behaviors, and, according to Beer, is unlikely to take away from physical health, if applied correctly.
Plus…
There’s nothing inherently wrong with having an aesthetic goal.
Body neutrality rejects physical or aesthetic change only if it’s to the detriment of your overall mental, emotional, social, physical, and existential health.
5 things you can do today to be more body neutral
Congratulations: Just setting the intention to step away from an appearance-centric approach to health and fitness is a great start.
But, ultimately, it’s only action that creates deep, lasting change.
So, here are five tangible strategies you can work on immediately to develop a more body neutral approach.
Strategy #1: Do the things you love today.
Stop waiting to achieve the “ideal” body in order to be able to enjoy your life, and start doing more of what you love now.
Start with something easy that you tend to stop yourself from doing when you feel insecure about your appearance.
When I was in my worst spots, I stayed inside too much—even though I love being outside. It might sound silly but even reading outdoors in nice weather was helpful for me.
The point is: It can be that small.
Find one thing you’ve deprived yourself of in the past and do it—even if it’s a small dose, regardless of how you feel. Re-teach yourself that you don’t need a certain body shape or size to allow joy into your life.
(If you want more ideas on how to stop thinking you’re simply [insert thing you think you need] away from being happy, check out: “I’ll be happier when I lose weight” is a recipe for regret. Here’s the counterintuitive solution)
Strategy #2: Set body-neutral goals.
This is a gamechanger in my coaching experience. I’ve seen clients transform their relationship with exercise when they focus more on what they can do as opposed to how they look. “I feel so much better but I haven’t lost any weight,” is a sentence I’ve heard repeatedly.
When you’re overly appearance-centered or focused on weight, you risk missing other indicators of progress—like how good you feel.
If your fitness goals tend to be aesthetic-centric, try setting a goal that has nothing to do with how you look.
This can look like:
▶ Setting strength and performance goals in fitness (such as beating a deadlift PR, or a sprint time)
▶ Practicing slow, mindful eating at more meals (if you usually inhale your meals in seven minutes tops, see if you can make a meal last 20 minutes, chewing your food well and savoring each bite)
▶ Working to develop a new a skill in the gym (like your first pull-up, or a cool Olympic lift, like a clean and jerk)
None of these depend on your appearance; They’re all focused on what you can do. (And chances are, you’ll feel more empowered than ever when you start achieving them.)
Strategy #3: Curate your environment.
Take control of the parts of your environment that feed the body-image obsessed wolf. Starve that beast wherever you can.
Here are some ideas:
▶ Unfollow social media accounts that prey on insecurity or promote unrealistic ideals. Follow more that are body-neutral, or inspire other aspects of your personality (like comedy, or crafting).
▶ See what it’s like to reduce your exposure to your own appearance. This can look like having fewer mirrors (or covering some up for a period of time), or turning off the self-view on Zoom.
▶ Consider ditching the scale. Most people struggle to stay “neutral” about whatever number that shows up.
▶ Set boundaries around body talk. Some environments are rife with commentary about body hang ups or goals. If someone begins talking about their new weight loss diet or “disgusting gut,” try changing the topic, or just exit the conversation. Eventually, people will realize you’re not the right audience.
Strategy #4: Find your people.
Body neutrality won’t be the most common approach you’ll run into in the fitness world.
But, intentionally seeking out and surrounding yourself with more body neutral folks can keep you from constantly getting sucked back into an appearance-centric mindset.
There are body neutral, body positive, or HAES (health at every size) community groups all over social media and the internet, and this can be parlayed into finding local groups near you too.
Seeking out these spaces will only provide more support—and positive momentum—as you pursue a more body neutral approach.
Strategy #5: Strive for improvement, not perfection.
You don’t need to be a body-neutral icon or master. The expectation is not that you 100 percent divest from focusing on your appearance.
Body neutrality exists on a continuum.
Assess where you are right now in terms of how appearance-centric you are when it comes to health and fitness. If all your eggs are in the “aesthetics basket,” then even taking one metaphorical egg out (and say, putting it in the “gardening” basket) is progress.
Use the list of suggestions above to set some small goals, and just begin where you can.
You might always care about your appearance (maybe even more than average), but if it’s progress from where you started, you’re winning.
What life on “the other side” looks like
Even after sharing all of this, I won’t sit here and lie to you by saying I’m pure-bred body-neutral, all the time.
But I like to think I’ve grown a lot since my days of hiding out inside during “fat days.”
I’m better at doing the things I love, even when I don’t feel confident in my body.
I’m better at wearing comfortable clothing when I don’t feel good about my body— instead of cramming myself into something that’s too tight and suffering all day.
And, I’ve expanded the way I see fitness for myself and my clients, focusing more on feel and function, rather than achieving a certain look.
For me, this is progress.
Yours might look different.
Be kind to yourself, and acknowledge that you might be working through decades of programming. Body neutrality sure isn’t a quick fix, but the lasting freedom, joy, and genuine sense of self-worth it offers is worth it.
If you’re a coach, or you want to be…
You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.
If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)
21 of the Best Companion Plants for Coneflowers
These coneflower companions bloom from early summer to fall and the seed heads are attractive to foraging birds at season’s end.
Black-Eyed Susan seeds are available from Botanical Interests.
Our black-eyed Susan growing guide has more details.
5. Blazing Star
Blazing star, Liatris spicata, aka gayfeather, liatris, and prairie star, is a North American native perennial with lavender, pink, purple, or white blossoms that cluster like bottle brushes at the tips of two- to four-foot stems.
Plants are 15 to 18 inches wide and make excellent companions for coneflowers.
Blazing star blooms from mid to late summer and is hardy in Zones 3 to 9.
‘Z-Scape’ is a cultivar that provides vertical drama with vibrant purple spikes.
Seeds in a variety of packet sizes are available from True Leaf Market.
See our guide to growing blazing star for more information.
6. Boneset
Boneset, Eupatorium perfoliatum, is a North American native perennial in the aster family.
Its flattened umbels of copious, fluffy white flowers bloom from midsummer to fall, attracting all kinds of pollinators.
Depending on the variety, these coneflower companion plants may reach dimensions of six feet tall and four feet wide. They are best suited to Zones 3 to 8.
You can find boneset seeds in packets of 100 available from Earthbeat Seeds.
Our boneset growing guide has cultivation instructions.
7. Catmint
Long-blooming Catmint, Nepeta spp., is an herb in the mint family with spikes of bluish-lavender or pink blossoms that bloom from spring to fall.
The flowers and leaves are edible. Another favorite of pollinators, catmint is a welcome coneflower companion that repels pests, including aphids and squash bugs.
Suited to Zones 3 to 9, plants mature to a height of two to four feet tall with a spread of four feet.
‘Blue Moon’ offers mounds of upright spikes laden with tubular lavender blossoms that play well with daisy-like companion blooms.
You can find ‘Blue Moon’ seeds available from True Leaf Market.
See our guide to growing catmint for details.
8. Coreopsis
Coreopsis spp., aka tickseed, is a spring to fall blooming annual or perennial in the aster family suited to Zones 4 to 10.
Wiry stems sport daisy-like flowers with cream, pink, red, yellow, or bicolored rays around a central disk of tightly packed cylindrical blossoms.
Mature dimensions vary from one to three feet tall and wide.
Showy ‘Mercury Rising’ boasts luxurious, velvety wine-red rays highlighted by white tips that contrast beautifully with coneflowers.
You can find ‘Mercury Rising’ plants available from Burpee.
Our coreopsis growing guide has more information.
9. Cosmos
Cosmos, Cosmos spp., are summer to fall blooming annuals for Zones 2 to 11.
These members of the aster family have fine, airy foliage and feature delicate, broad, toothed rays around a central disk.
The palette includes orange, pink, purple, red, white, yellow, and bicolor combinations.
Plants grow one to six feet tall and one to three feet wide.
Seashells Blend offers a “pretty in pink” tissue-paper panorama of rose- and white-hued fluted, torn-edge rays, adding texture amongst the coneflowers.
Seashells Blend cosmos seeds are available from Botanical Interests.
See our guide to growing cosmos for cultivation details.
