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Building a New Service Offering around Cisco ThousandEyes: A Guide for Managed Service Providers

harris3307 — Mon, 09 Sep 2024 13:16:20 +0000

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A special shout-out and thank you to Russ Atkin for his thought leadership and invaluable insights on the service creation process, which inspired the writing of this blog.

In my previous blog, I explored how Cisco ThousandEyes empowers Managed Service Providers (MSPs) to deliver outstanding client experiences by providing unparalleled visibility into network and application performance. As we continue to delve deeper into the potential of leveraging ThousandEyes, this blog will attempt to provide guidance, structure, and best practices for MSPs to consider as they journey through the process of creating or enhancing a service offering around this powerful tool.

Why Digital Experience Assurance (DXA) Is Increasingly Crucial

The importance of DXA cannot be overstated. According to the survey and analysis in the 2024 Global Trends Report, 40% of IT leaders and professionals believe that the network can positively impact customer and employee experiences, thereby advancing digital business initiatives. Furthermore, 75% of these leaders plan to deploy tools within the next two years that offer end-to-end visibility via a single console across various network domains. However, 35% currently lack visibility into complete network paths, including internet and cloud networks, and only 39% have either limited visibility or full visibility using multiple consoles into digital experiences between users, devices, applications, and services.

This gap in visibility and the growing complexity of network environments underscore the escalating need for comprehensive DXA solutions. By addressing these challenges, MSPs can position themselves as indispensable partners in their clients’ digital transformation journeys.

The Opportunity for MSPs

The trend towards DXA presents a golden opportunity for MSPs to stand out in a competitive market. By offering services that ensure consistently reliable experiences across users, devices, applications, and services, MSPs can differentiate themselves. With 38% of respondents expecting their digital experience assurance to be AI-enabled in the future, there is a clear demand for advanced, intelligent solutions.

ThousandEyes, with its robust observability capabilities, equips MSPs with the essential tools to deliver a high-quality experience. It addresses a wide array of critical use cases for modern businesses, ranging from network, and application performance monitoring, to user experience, and security compliance monitoring. By leveraging ThousandEyes’ end-to-end visibility and comprehensive performance insights, MSPs can proactively resolve issues, optimize network performance, and increase overall customer satisfaction. This not only minimizes downtime and operational disruptions for the customer, but also positions the MSP as leaders in delivering superior digital experiences.

ThousandEyes Licensing Model

To set the stage for the service creation process, it’s important to understand the licensing components of ThousandEyes for MSPs looking to integrate this powerful tool into their service offerings. ThousandEyes licensing is structured around different types of agents and the consumption associated with each. The primary license types include Cloud Agents, Enterprise Agents, and Endpoint Agents, each serving distinct monitoring needs.

Cloud Agents: These are globally distributed agents managed by ThousandEyes, ideal for monitoring external-facing applications and services. They consume units based on the number and frequency of tests conducted.
Enterprise Agents: Deployed within an organization’s own network, these agents provide visibility into internal network performance and application delivery. Unit consumption for Enterprise Agents is determined by the number of agents and the volume of tests they perform.
Endpoint Agents: Installed on end-user devices, these agents offer insights into the user experience from the endpoint perspective. They are particularly useful for monitoring remote workforces and distributed environments. Consumption here is based on the number of endpoints and the types of tests executed.

ThousandEyes employs a tiered unit consumption model, enabling MSPs to scale their monitoring capabilities according to their clients’ needs. Each test type—such as HTTP server tests, page load tests, transaction tests, and network tests—consumes a specific number of units. The frequency and complexity of these tests further influence unit consumption. For instance, more frequent or complex tests will consume more units.

This tiered approach ensures that MSPs can select the appropriate level of service for their clients, whether they need basic monitoring or comprehensive, enterprise-grade solutions. By understanding and leveraging this flexible licensing structure, MSPs can effectively manage costs, customize their service offering, while delivering high-value services tailored to the specific requirements of their customers.

Creating a new ThousandEyes managed services offering involves several key steps and considerations. To help MSPs understand the service creation process and the related thought process, let’s review the process at a high level:

Assess Current Services and Customer Demographics:
- Review existing services to identify gaps and opportunities for enhancement with ThousandEyes.
- Understand the customer base, including industry challenges, service mix, and target customer profiles.
Brainstorm/Ideation of Enhanced Capabilities:
- Conduct brainstorming sessions to integrate enhanced capabilities and customer-focused outcomes into the service offerings.
- Consider a “Good-Better-Best” approach to address various market segments.
Design a Tiered Service Model:
- Develop a tiered service model (e.g. Essential, Advantage, Premier) to cater to different customer needs and budgets.
- Each tier should offer progressively more advanced features and support.
Introduce Service Tokens (Optional):
- Implement a service token system for ad-hoc activities, allowing customers to pool or carry forward tokens for flexible service consumption.
- Tokens can represent a dollar value or unit of labor and be offered as part of the monthly charge.
- The service catalog should specify the quantity of tokens required for various activities, giving customers a budget for ad-hoc tasks without the need for purchase orders or requisitions.
- This approach can streamline service delivery and enhance customer convenience.
Develop a Business Case:
- Create a comprehensive business case, including a Service Responsibility Matrix (SRM) for each service tier.
- Adopt best practices by clearly defining and scaling the service tiers to meet varying customer needs.

Below is an example of service tiers for a ThousandEyes managed services offering. Use this as a starting point and customize the offering based on objectives:

Essential Tier: Basic CloudApp availability monitoring, standard synthetics (Web-HTTP & Network-Server), automated notifications of service degradation, and 60-minute testing frequency.
Advantage Tier: Includes all Essential features, real-user monitoring for one website/web app, agent-less deployment, automated anomaly notifications, and advisory assistance during business hours.
Premier Tier: Includes all Advantage features, custom app monitoring with regular health checks, enhanced support and root cause identification, full workflow instrumentation, and dependency observability for third-party services.

Key considerations in the service offering should include customer interaction, scalability, integration with existing customer infrastructure, and robust support options such as a 24/7 help desk and technical assistance.

Develop a marketing and sales strategy by identifying and targeting specific customer segments that would benefit most from the ThousandEyes managed services. Clearly articulate the value proposition of each service tier and recognize the need to train the sales team on the features and benefits of the new service offering, enabling them to understand the key differences between the new service offering vs. any other traditional tools, monitoring capabilities, and/or existing service offerings.

Finally, focus on feedback and continuous improvement by regularly collecting and analyzing customer feedback to improve the service. Monitor key performance indicators (KPIs) to ensure the service meets customer expectations, and continuously refine and enhance the service based on feedback and available metrics.

Seizing the Opportunity: Transforming MSP Service Offerings with ThousandEyes for Outcome-Based Success

By adopting a structured approach, MSPs can successfully develop and launch a new ThousandEyes managed services offering that aligns with customer needs and generates additional revenue. Utilizing ThousandEyes is a significant step towards embracing digital business assurance, transforming reactive, infrastructure-based operations into proactive, data-driven services. Managed observability provides deep insights into user experiences by correlating telemetry data, delivering valuable business outcomes. By understanding customer demographics and desired results, MSPs can design solutions that augment existing offers, unlocking additional value for customers and positioning themselves to capitalize on the growing observability market.

Engage your Cisco Account Executive or Sales Business Development Manager for a collaborative journey through the service creation process.

Additional Resources:

Visit the Cisco Partner Managed Services SalesConnect page for recordings of previous MS VoE sessions
Check out my latest blogs for insights into Managed Services opportunities for MSPs

We’d love to hear what you think. Ask a Question, Comment Below, and Stay Connected with #CiscoPartners on social!

Cisco Partners Facebook | @CiscoPartners X/Twitter | Cisco Partners LinkedIn

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Indications of PFAS "Forever Chemicals" Found in Deodorants — Guide

harris3307 — Thu, 29 Aug 2024 05:46:13 +0000

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Does your favorite deodorant contain indications of PFAS “forever chemicals?” PFAS “forever chemicals” are per- and polyfluoroalkyl substances used as stain-resistant, water-resistant, and oil-resistant chemicals in commerce. These chemicals are very useful, but also incredibly persistent and toxic. Mamavation was asked if any deodorants contained indications of PFAS and we were not sure unless they were tested.

So we sent several off to an EPA-certified laboratory to find out. You’ve trusted Mamavation to bring you topics like safest period underwear without PFAS “forever chemicals,” safest green beauty makeup sans PFAS, or safest laundry detergent sheets without PFAS “forever chemicals,” now join us for our latest consumer study on indications of PFAS “forever chemicals” in some popular deodorants.

Disclosure: This consumer study is released in partnership with Environmental Health News. Scientific reviews were performed by (1) Terrence Collins, Teresa Heinz Professor of Green Chemistry and Director of the Institute for Green Sciences at Carnegie Mellon University, (2) Linda S. Birnbaum, Scientist Emeritus and Former Director of the National Institute of Environmental Health Sciences and National Toxicology Program and Scholar in Residence at Duke University, Adjunct Professor at the University of North Carolina, and Yale University, and (3) Scott Belcher, Associate Professor with the Center for Environmental and Health Effects of PFAS at North Carolina State University.

This post was medically reviewed by Sondra Strand, RN, BSN, PHN. Donations were provided by Environmental Health News and Mamavation community members. Note that Mamavation has only “spot-checked” the industry and thus we cannot make predictions about brands and products that we have not tested. Products and manufacturing aides can change without notice so buyer beware.

This post contains affiliate links, with some to Amazon, which means Mamavation will receive a portion of those sales and we will use that to pay ourselves back for the testing. You can also give a tax-deductible donation to our consumer studies here through Environmental Health Sciences. Thank you!

Mamavation’s Lab Finds Indications of PFAS ‘Forever Chemicals’ in Deodorants

Mamavation’s EPA-certified laboratory found indications of PFAS “forever chemicals” after analyzing 15 popular deodorants. PFAS is found in many other areas of our homes with some examples being cookware, makeup, drinking water, contact lenses and dental floss.

These chemicals are linked to serious health effects, which we will discuss later. Because PFAS are so toxic, Mamavation has commissioned our own scientific studies on indications of PFAS in products to make recommendations for deodorants using PFAS-free materials. Read Mamavation’s articles on these products to find which brands are organic-fluorine-free.

For this consumer study, Mamavation sent 15 deodorants from 14 brands to an EPA-certified laboratory looking for indications of toxic PFAS “forever chemicals.” Here’s what we found:

• 40% of total deodorants tested had indications of PFAS “forever chemicals.” 6 detections from 15 deodorants had organic fluorine above 10 parts per million (ppm) according to our lab.

• Ranges of organic fluorine, a marker of PFAS, were from 11 ppm to 32 ppm.

• Both “natural” and conventional deodorants had some issues, however, we believe these levels are unintentional contamination.

(Please note this investigation has been updated with 4 additional lab results since this consumer study was originally posted to give our audience more variety, but we have not changed anything else. Therefore, this will not be reflected in the talking points above.)

Linda Birnbaum, Scientist Emeritus and Former Director of the National Institute of Environmental Health Sciences and National Toxicology Program and Scholar in Residence at Duke University, and Adjunct Professor at both University of North Carolina, and Yale University had this to say:

“Because deodorants are applied every day to our bodies, it’s imperative the deodorant industry needs to find this contamination and address it immediately to ensure that women (and men) are no longer exposed when using their deodorants.”

PFAS ‘Forever Chemicals’ Have Problematic Health Effects

PFAS “forever chemicals” are problematic for human health and the environment. They are considered ubiquitous, persistent, and toxic. In fact, many of these PFAS chemicals can last for years or decades in our bodies. The health effects from exposure to PFAS on the armpit areas right next to breast tissue are unknown.

It’s also unknown what happens when it is absorbed into our tissues and travels around in our bodies. However, we do know that these areas can be vulnerable to toxic chemicals like PFAS “forever chemicals” because of the proximity to breast tissue and the lymphatic system.

Therefore, it’s imperative to reduce the amount of PFAS you are exposed to from food, water, and consumer products like deodorant. Mamavation is dedicated to helping you do that when you are shopping for deodorant. Here are some of the health effects of different PFAS “forever chemicals:”

Reduction in immunity	Reduced vaccination response
Increased risk of allergies and asthma in young children	Affected growth, learning, and behavior of infants and older children
Increase cholesterol levels	Metabolic diseases like obesity and diabetes
Cardiovascular disease	Lowered a woman’s chance of getting pregnant
Lowered male fertility	Increased risk of kidney and testicular cancers
Causes endocrine disruption	Disrupted normal thyroid function
Increases risk of acute lymphoblastic leukemia in children

It’s also very clear based on biomonitoring evidence from the Center for Disease Control (CDC) that PFAS are in all Americans. Therefore, these exposures can harm most Americans.

“Terrence Collins, Teresa Heinz Professor of Green Chemistry and Director of the Institute for Green Sciences at Carnegie Mellon University said, ‘Can we learn to put the seductive technical and cost performances of PFAS compounds into a perspective that appropriately accounts for the horrible health, environmental and fairness performances?’

The answer, simply put, is ‘Yes!’ In 2021, Maine became the first state to enact a PFAS ban in all products (by 2030), unless the use is deemed ‘currently unavoidable.’

Hopefully more states and the entire Union will follow suit. In the meantime, each deodorant company could protect its customers by investing in finding out how much PFAS is in their products and disclosing this on their product labels. They should look well below the 10 parts per million limit that Mamavation can afford. Some PFAS compounds are endocrine disruptors.

Wherever endocrine disruption operates, serious toxicity can be elicited at parts per trillion or at even lower doses.”

Additional Key Ingredients in Deodorants You’ll Also Want to Avoid

Many deodorants claim to be formulated by board-certified dermatologists or other types of doctors for the best odor protection, but how can ingredients that interact with hormones be recommended? Should you trade body odor for endocrine disruption, especially around tissue that is very close to your breasts?

Many conventional deodorants or roll-on deodorants, contain a formula with ingredients that can be problematic to human health. So what types of chemicals should you avoid in deodorants? Here are some of the most problematic.

Parabens — Parabens are those sneaky little ingredients linked to cancer, and developmental and reproductive toxicity. In fact, they are typically found inside breast cancer tumors.

Parabens are used in cosmetics to prevent mold, yeast, and odor-causing bacteria from forming. And they are used in cosmetics to give the product a longer shelf life. Are there alternatives? Yes. But parabens are cheaper to use and allow the product to stay on the shelves for years and years and years … until it’s sold. So this is why cosmetic companies use them.

Formaldehyde releasers — These ingredients are known to release formaldehyde in trace amounts. Formaldehyde is a known human carcinogen.

Undisclosed fragrance (can contain any of thousands of chemicals and ingredients are not listed individually) — “Fragrance” or scents are either made from petroleum (synthetic fragrances) or botanical raw materials (natural fragrance) or both. It can also contain ingredients like solvents, stabilizers, UV absorbers, preservatives, phthalates, and dyes.

These types of chemicals vary in toxicity. But there is lots of mystery surrounding “fragrance” in personal care products. Companies that make perfume buy chemicals from other companies called “fragrance houses.” This means it is possible for a brand to not even know the fragrance chemicals inside their own product. However, as companies and states are moving toward fragrance ingredient disclosure, this is slowly starting to change.

(You can make a difference here by only purchasing from brands that are doing 100% ingredient disclosure to help!) The biggest problem is the mystery because no one has any idea what is inside the word “fragrance.”

Aluminum salts — Some concerns have been raised about aluminum salts that are concerning. However, more studies need to be done to link them directly to health effects like breast cancer or Alzheimer’s.

Phthalates — Phthalates are another class of ingredient that is also hormone-disrupting and found in most conventional deodorants. And when I say hormone-disrupting, I’m meaning links to things like obesity, hyperactivity in children, and the kicker is infertility in men by degrading sperm quality.

In fact, phthalates are so problematic to male fertility, they are being restricted in places like China. Phthalates, although worse for men, are also problematic to women.

Propylene glycol (PEGs) — According to the Center for Disease Control “Propylene glycol breaks down in the body in about 48 hours. However, studies of people and animals show that if you have repeated eye, skin, nasal, or oral exposures to propylene glycol for a short time, you may develop some irritation.”

This chemicals is considered “generally recognized as safe” or GRAS by the Food and Drug Administration, yet is not recommended as a precaution because of how irritating it can become and how often people are allergic to it.

Cyclopentasiloxane — This is a silicon-based cyclic compound that may be associated with environmental toxicity.

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) — These ingredients are known hormone disruptors that are linked to liver damage. They are another example of harsh preservatives.

Ethoxylated Ingredients — Ethoxylated ingredients are generally of low concern on their own. However, they can be contaminated with ethylene oxide, a known carcinogen, and 1,4-dioxane, reasonably anticipated to be a human carcinogen. They may also be linked to organ toxicity and reproduction toxicity.

Solutions: What to Do if Natural Deodorant Brands Don’t Work on You

When you pick a more “natural” deodorant without petroleum-based ingredients and find that it doesn’t work on you, don’t fret! There are things you can do to train your underarms to respond better to natural deodorant. You may not be able to control how much you sweat or moisture that comes from your sweat glands, but you can cut down on the bacteria and unpleasant smell that comes from your armpits with natural deodorants by doing an armpit cleanse.

Mamavation’s Armpit Cleanse Routine

There are a few simple steps you need to take to detox and safely switch to a natural deodorant. The following four steps make up Leah Segedie’s recommended cleanse:

1. After you stop using your current deodorant, use a loofah when showering to remove dead skin and from under your armpit.

2. Apply aluminum-free baking soda to armpits when wet, then apply your natural deodorant.

• Sensitive option — If you are sensitive to baking soda, as some people are, you can mix bentonite clay with apple cider vinegar and water to create a yogurt type of consistency for your armpit detox mask recipe instead. Mix it in a bowl with a metal spoon and apply an even layer.

3. Go about your normal day and when you smell an odor coming from your armpits, wash them with a wet washcloth or rinse them in the shower, and then apply aluminum-free baking soda again. After that, apply the natural deodorant again. Or if you are sensitive to baking soda, use the bentonite clay mixture again.

4. Repeat this process for up to two weeks or until your natural deodorant works for up to 6 hours.

Note that the first day you start this armpit cleanse, you may be repeating these steps 5 to 10 times in the first day, but with each application you should be able to go longer and longer. You may want to start this cleanse when you have time to spend indoors at home, like on the weekends. My own cleanse ended after the 4th day, and the average person takes 4 to 7 days to complete this cleanse. After this cleanse, your natural deodorant should work better and last longer.

If you find that you are sensitive to baking soda, red spots or irritation may develop on your armpits. Don’t worry, just pick up another type of deodorant that doesn’t have baking soda. Once you stop using it, those spots should go away.

Other Categories of Products Mamavation Has Tested for Indications of PFAS ‘Forever Chemicals’

Before we launch into the raw data from our lab, we wanted to remind you about all the other studies we have done on indications of PFAS “forever chemicals” inside the food and consumer products you may bring inside your home. Each one of these studies were done in a similar fashion as this study with brands sent independently to the lab and raw data of those labs at the bottom of the post.

Soft contact lenses	Green beauty makeup
Lip balm	Condoms and lubricants
Dental floss	Toilet paper
Period underwear	Tampons
Sanitary pads, pantiliners, and incontinence pads	Powdered electrolytes
Butter wrappers	Pasta and tomato sauces
Nut butters (peanut butter, etc.)	Cooking oils (olive oil, almond oil, canola oil, etc.)
Ketchup	Activewear (Yoga pants)
Sports bras	Parchment paper
Cupcake liners	Plastic-free straws
Fast food packaging	Children’s probiotics
Kids’ backpacks	Baby strollers

Mamavation’s Investigation of Deodorants and Indications of PFAS ‘Forever Chemicals’

Deodorants were purchased between February 2023 and February 2024. For this consumer study, all products were purchased by Mamavation either at Walmart or from Amazon. Each product was recorded in our database and then sent directly to the lab within its original packaging.

Testing: Mamavation’s EPA-certified laboratory uses marker testing to identify the potential presence of PFAS “forever chemicals” in deodorants. Organic fluorine is a marker for PFAS because all PFAS chemicals are carbon-based compounds that contain fluorine. The specific lab method used to test for total fluorine was the Determination of Total Fluorine by Oxygen Flask Combustion and Ion-Selective Electrode.

If total fluorine was observed at a detection level of 10 ppm or greater, the lab did the Determination of free Fluoride Ion in the product by Ion-Selective Electrode and then subtracted that from the Total Fluorine to determine the amount of organic fluorine. This marker testing is likely to show the presence of PFAS.

Organic fluorine can also capture other fluoropolymers, pharmaceuticals, and common hydrofluorocarbon refrigerants, such as 1,1,1,2-tetrafluoroethane (commonly known as R-134a) and 2,3,3,3-tetrafluoropropene (commonly known as HFO-1234yf), which are all also PFAS. None of which you want around your food, or personal care products like deodorants!

Scott Belcher, Ph.D. and Associate Professor with the Center for Environmental and Health Effects of PFAS at North Carolina State University says “fluoropolymers, such as polytetrafluoroethylene (PTFE), are extremely common forms of PFAS that could be contributing to the organic fluorine found in deodorants. Methods used for detecting individual PFAS, such as PFOA or GenX, cannot directly identify PTFE.

However, the analysis of total organic fluorine (TOF) does account for all PFAS contaminants in deodorants, including PTFE. Therefore, this method of testing serves as a good ‘spot-check’ of consumer products.”

Mamavation’s Raw Data on Indications of PFAS ‘Forever Chemicals’ in Deodorants

• Not our favorite deodorants — These products were sent to an EPA-certified laboratory and found to have detectable organic fluorine, which is indicative of PFAS “forever chemicals” inside:

Doterra Natural Deodorant Infused with Doterra Balance Grounding Blend Essential Oil — 41 ppm organic fluorine.

[Ingredients: Tapioca Starch, Caprylic/Capric Triglyceride, Stearyl Alcohol, Sodium Bicarbonate, Butyrospermum Parkii (Shea) Butter, Cocos Nucifera (Coconut) Oil, Helianthus Annuus (Sunflower) Seed Oil, Simmondsia Chinensis (Jojoba) Seed Oil, Jojoba Esters, Polyglyceryl-3 Beeswax, Hydrogenated Castor Oil, Triethyl Citrate, Picea Mariana (Spruce) Branch/Leaf Oil, Cinnamomum Camphora Linaloolifera (Ho Leaf) Oil, Boswellia Carterii (Frankincense) Oil, Tanacetum Annuum (Blue Tansy) Flower/Leaf/Stem Oil, Chamomilla Recutita (Blue Chamomile) Oil, Osmanthus Fragrans (Osmanthus) Flower Extract, Tocopherol] [Updated investigation with new lab results 8/24]

Dr. Teals Aluminum Free Deodorant Magnesium Eucalyptus & Essential Oils — 34 ppm organic fluorine.

[Ingredients: Magnesium Hydroxide, Maranta Arundinacea Root Powder (Arrowroot), Cocos Nucifera (Coconut) Oil, Stearyl Alcohol, Caprylic/Capric Triglyceride, Hydrogenated Castor Oil, Sodium Bicarbonate (Baking Soda), Polyglyceryl-3 Beeswax, Butyrospermum Parkii (Shea) Butter, Zinc Ricinoleate, Fragrance (Parfum), Eucalypts Globulus Leaf Extract, Mentha Viridis (Spearmint) Extract, Magnesium Chloride, Magnesium Sulfate (Epsom Salt), Simmondsia Chinensis (Jojoba) Seed Oil, Glyceryl Caprylate, Glyceryl Undecylenate, Maltodextrin]

Each and Every Rose & Vanilla Deodorant — 12 ppm organic fluorine.

[Ingredients: Caprylic/Capric Triglyceride, Tapioca Starch, Ozokerite, Magnesium Hydroxide, Magnesium Carbonate, Piroctone Olamine, Juniperus Virginiana Oil, Pelagonium Graveolens Flower Oil, Cymbopogon Martini Oil, Rosa Damascena Flower Oil, Vanilla Planifolia Fruit Extract, Citrus Aurantium Bergamia (Bergamot) Fruit Oil]

Hello Sweet Coconut Deodorant — 14 ppm organic fluorine.

[Ingredients: Maranta Arundinacea (Root Powder), Cocos Nucifera (Coconut) Oil, Caprylic/Capric Triglyceride, Stearyl Alcohol, Butyrospermum Parkii (Shea) Butter, Copernicia Cerifera (Carnauba) Wax, Triethyl Citrate, Oryza Sativa (Rice) Bran Wax, Fragrance, Magnesium Hydroxide, Zinc Ricinoleate, Tocopheryl Acetate, Melaleuca Alternifolia (Tea Tree) Leaf Oil]

Hey Humans Sandalwood Cypress Deodorant — 14 ppm organic fluorine.

[Ingredients: Maranta Arundinacea (Arrow) Root Powder, Caprylic/Capric Triglyceride, Butyrospermum Parkii (Shea) Butter, Cetearyl Alcohol, Sodium Bicarbonate, Tapioca Starch, Cocos Nucifera (Coconut) Oil, Calcium Starch Octenylsuccinate, Stearyl Stearate, Fragrance, Euphorbia Cerifera (Candelilla) Wax, Zinc Ricinoleate, Glyceryl Undecylenate, Helianthus Annuus (Sunflower) Seed Wax, Polyhydroxystearic Acid, Sorbitol/Sebacic Acid Copolymer Behenate, Glyceryl Caprylate, Polyglyceryl-2 Caprate, Water (Aqua/Eau), Rosmarinus Officinalis (Rosemary) Flower Extract, Tocopherol, Glycine Soja (Soybean) Oil, Hexyl Cinnamal, Limonene, Linalool, Hydroxycitronellal, Citral, Citronellol, Geraniol, Cedarwood Oil*, Patchouli Oil*. *Essential Oils]

Lume Whole Body Deodorant — 32 ppm organic fluorine.

[Ingredients: Neopentyl Glycol Diheptanoate, PPG-15 Stearyl Ether, Zea Mays (Corn) Starch, Ozokerite, Stearyl Alcohol, Isododecane, Isopentyldiol, Maranta Arundinacea Root Powder, Lauryl Laurate, Mandelic Acid, Sorbitan Oleate, Silica, Panthenol, Caffeine, Ethylhexylglycerin]

Magsol Magnesium Deodorant Smooth Glide Format Jasmine 100% Natural Deodorant — 14 ppm organic fluorine.

[Ingredients: Sweet Almond Oil, Beeswax, Magnesium Oxide, Natural Fragrance Oils] [updated investigation with this new lab result 8/24]

Secret Lavender 48 HR Invisible Solid Antiperspirant — 11 ppm organic fluorine.

[Ingredients: Cyclopentasiloxane, Stearyl Alcohol, Aluminum Zirconium Tetrachlorohydrex Gly, Mineral Oil, PPG-14 Butyl Ether, Hydrogenated Castor Oil, Petrolatum, Kaolin, Cyclodextrin, Ozokerite, Fragrance, C20-40 Pareth-10, Behenyl Alcohol]

• Better deodorants — This group of products were sent to an EPA-certified lab and were found NOT to have any detectable organic fluorine. However, there are other ingredients inside these product, like “fragrance” that we are concerned with and have put them in the better realm instead:

Degree MotionSense Ultraclear Black+White Pure Clean Invisible Solid Antiperspirant — Non-detect organic fluorine.

[Ingredients: Aluminum Sesquichlorohydrate (9.6%), Cyclopentasiloxane, PPG-14 Butyl Ether, Stearyl Alcohol, Polyethylene, Fragrance (Parfum), Glycine, Hydrogenated Castor Oil, PEG-8 Distearate, Calcium Chloride, Sodium Starch Octenylsuccinate, Silica, Maltodextrin, Hydrolyzed Corn Starch Octenylsuccinate, BHT]

Degree Shower Clean Antiperspirant Deodorant — Non-detect organic fluorine.

[Ingredients: Aluminum Zirconium Tetrachlorohydrex GLY 18.2%, Cyclopentasiloxane, Isopropyl Palmitate, Stearyl Alcohol, Mineral Oil, Talc, Hydrogenated Castor Oil, Fragrance (Parfum), Steareth-100, BHT]

Dove Advanced Care Go Fresh Cool Essentials Antiperspirant Deodorant — Non-detect organic fluorine.

[Ingredients: Active Ingredient: Aluminum Zirconium Tetrachlorohydrex GLY (15.2%); Inactive Ingredients: Cyclopentasiloxane, Stearyl Alcohol, C12-15 Alkyl Benzoate, PPG-14 Butyl Ether, Hydrogenated Castor Oil, Fragrance (Parfum), Dimethicone, Polyethylene, Helianthus Annuus (Sunflower) Seed Oil, Steareth-100, BHT]

Dr. Squatch Men’s Natural Deodorant Pine Tar — Non-detect organic fluorine.

[Ingredients: Caprylic/Capric Triglyceride, Manihot Esculenta (Arrowroot) Powder, Stearyl Alcohol, Magnesium Hydroxide, Beeswax, Butyrospermum Parkii (Shea) Butter, Cocos Nucifera (Coconut) Oil, Triethyl Citrate, Simmondsia Chinensis (Jojoba) Seed Oil, Natural Fragrance, Jojoba Esters, Charcoal Powder, Lactobacillus Ferment, Tocopherol, Helianthus Annuus (Sunflower) Seed Oil, Maltodextrin, Citrus Aurantium Dulcis (Orange) Peel Oil, Pinus Sylvestris Leaf Oil]

Native Deodorant Coconut & Vanilla — Non-detect organic fluorine.

[Ingredients: Caprylic/Capric Triglyceride, Tapioca Starch, Ozokerite, Sodium Bicarbonate, Magnesium Hydroxide, Cocos Nucifera (Coconut) Oil, Cyclodextrin, Butyrospermum Parkii (Shea) Butter, Fragrance, Dextrose, Lactobacillus Acidophilus]

Norwex Lysere Prebiotic Deodorant with Aloe Vera & Witch Hazel Lavender Coconut — Non-detect organic fluorine.

[Ingredients: Propylene Glycol, Aqua/Water/Eau, Sodium Stearate, Glyceryl Laurate, Hamamelis Virginiana (Witch Hazel) Water, Alcohol, Silica, Inulin, Fructose, Charcoal, Aloe Barbadensis (Aloe Vera) Leaf Juice*, Saccharomyces Ferment Filtrate, Butyrospermum Parkii (Shea) Butter, Theobroma Cacao (Cocoa) Seed Butter*, Hippophae Rhamnoides (Sea Buckthorn) Extract, Chondrus Crispus (Red Algae) Extract, Vaccinium Uliginosum (Bilberry) Berry Extract, Vaccinium VitisIdaea (Lingonberry) Fruit Extract, Cocos Nucifera (Coconut) Oil, Melaleuca Alternifolia (Tea Tree) Leaf Oil*, Cetyl Alcohol, Iron Oxide, Phenoxyethanol, Ethylhexylglycerin, Fragrance/Parfum (Natural)**. Contains nut-derived ingredients (Palm Nut, Shea Nut, Coconut)

*Certified Organic. **Fragrance/Parfum (Natural): Daucus Carota Sativa (Carrot) Seed Oil, Abies Sibirica (Fir Needle) Oil, Lavandula Hybrida (Lavandin) Oil, Juniperus Mexicana (Cedar) Oil, Vanillin, Triethyl Citrate, Isoamyl Acetate, 3-hexenol, Terpineol Alpha/French, Ethyl Hydroxypyrone, Dodecahydro-Tetramethylnaphthofuran, Gamma-Octalactone, Maltol, Camphor, Hexyl Cinnamal, Coumarin, Linalyl Acetate, Linalool, Gamma-Nonalactone] [updated investigation with this new lab result 8/24]

Suave Powder Invisible Solid Antiperspirant Deodorant — Non-detect organic fluorine.

[Ingredients: Cyclopentasiloxane, Isopropyl Palmitate, Stearyl Alcohol, Mineral Oil, Talc, Hydrogenated Castor Oil, Fragrance (Parfum), Steareth-100, BHT]

• Best deodorants — This group of deodorants were sent to an EPA-certified lab and were found to NOT have any detectable organic fluorine. They also had ingredients that were not expected to disrupt hormones, so we added them to the “best” category.

(Unfortunately, the safest deodorants we found all use baking soda in their formulations, so we will have to continue testing more brands to find alternatives that do not for you at a later date. This may be a problem for people with sensitive skin who get contact dermatitis or skin irritation from baking soda exposure.)

• Bello Tallow Deodorant Peppermint Lemongrass — Non-detect organic fluorine. (Use discount code “MAMAVATION” for 10% off products!)

[Ingredients: American Grassfed Association Certified Suet Tallow, Pure Texas Beeswax, USDA Organic Arrowroot Powder, Kaolin Clay, Ancient Minerals Magnesium Chloride, Non-Nano Zinc Oxide, Baking Soda, Rocky Mountain Oils Essential Oils: Peppermint, Lemongrass]

• Primally Pure Deodorant Lavender — Non-detect organic fluorine. (Use discount code “MAMAVATION” for 10% off products!)

[Ingredients: Organic Coconut Oil, Organic Arrowroot Powder, Organic Tallow from Grass Fed Cows, Baking Soda, Organic Beeswax, Non-Nano Zinc Oxide, Kaolin Clay, Organic Lavender Essential Oil, Organic Rosemary Extract and Non-GMO Vitamin E]

• Stinkbug Unscented Deodorant — Non-detect organic fluorine.

[Ingredients: Organic Cocos Nucifera (Coconut) Oil, Organic Beeswax, Sodium Bicarbonate, Organic Zea Mays (Corn) Starch] [updated investigation with this new lab result 8/24]

• Truvani Organic Deodorant Vanilla Cedarwood — Non-detect organic fluorine.

(This version is discontinued, but here are the ingredients to the Citrus version which we did not test. We’ve linked up the citrus version for you in case you would like to purchase that instead: Organic rosemary extract, organic coconut oil, organic beeswax, baking soda, organic sunflower seed oil, organic shea butter, organic MCT oil, organic tapioca starch, organic arrowroot powder)

About the Author

Leah Segedie is the President and Founder of Mamavation.com. Mamavation produces award-winning content and independent consumer studies examining the intersection of endocrine-disrupting chemicals (EDCs) and everyday products brought into American households. She’s been referred to by many as “the real FDA.”

Since 2008, Mamavation has been helping everyday moms navigate the grocery store by commissioning consumer studies on food, beverages, personal care products, and other such products and thus democratizing science and testing for everyone.

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Easy Meal Planning Strategies: An Essential Guide

harris3307 — Mon, 19 Aug 2024 09:16:33 +0000

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In today’s fast-paced world, it can be tough to stay on track with nutrition goals. That’s where meal planning comes in.

Meal planning is more than just a trendy concept; it’s a proven strategy backed by scientific research. According to the American Journal of Preventive Medicine, people who meal plan may be more likely to consume a balanced diet, achieve weight management goals, and experience improved overall health outcomes.

By carving out a little time and effort each week, you can set yourself up for success and take charge of your nutrition and weight loss.

What Is Meal Planning?

Meal planning is a helpful method where you decide and prepare what you’ll eat for each meal a week (or month!) in advance. It can help you make healthier food choices, save time and reduce stress because you don’t have to think about what to cook every day.

It’s like having a roadmap for your meals that guides you in the right direction, ensuring you stay on track with your nutrition goals.

How Does Meal Planning Support Weight Loss?

Meal planning can be a powerful tool in your weight loss strategy and help you achieve sustainable and long-term success.

According to MyFitnessPal Dietitian Daisy Hernandez, when you plan your meals, you are more likely to:

Include a balanced mix of macronutrients. Proteins, carbohydrates, and fats are essential for maintaining a healthy weight.
Practice more portion control. Determining meal sizes in advance can discourage overeating. When meals are not planned, you may be more likely to eat larger portions, especially when dining out or ordering takeout.
Curb impulsive eating. Having a pre-decided menu and prepared meals makes you less likely to reach for unhealthy, high-calorie snacks when hunger strikes.

How Do You Meal Plan?

The most successful meal-planning journeys follow a systematic process. Let’s break it down into simple steps:

Define your goals. Try to lose weight, gain muscle, or simply maintain a healthy lifestyle. Consider your dietary restrictions, preferences, and any specific nutritional needs.
Create a meal plan template following the Perfect Plate Method: Outline what you plan to eat every day for breakfast, lunch, dinner, and snacks. Make sure your plate contains 1/2 colorful vegetables, 1/4 lean proteins, and 1/4 fibrous carbs. Food logging tools like MyFitnessPal can help!
Make a grocery list: Take inventory of your pantry and fridge to avoid unnecessary purchases. Stick to your list while grocery shopping to stay focused and minimize impulse buys.
Get cooking! Dedicate a specific time each week for meal prep. Batch cook and portion your meals, ensuring they are properly stored and labeled for convenience. This will save you time during busy weekdays and keep you on track with your nutrition goals.

What Kitchen Items Are Essential For Meal Planning?

Having a well-stocked kitchen and pantry can ease your meal planning and prepping process. Here are some items you should always have:

Pantry Essentials:

Whole grains: Items like rice, quinoa, and oats are versatile and can serve as a base for many meals.
Legumes: Both canned and dried versions of beans, lentils, and chickpeas provide protein and fiber.
Pasta: A few different types of pasta can be handy for quick lunches or dinners.
Canned goods: Items like canned tomatoes, tuna, and chicken can be lifesavers when you’re short on time.
Spices: A well-stocked spice rack can add flavor to your meals. Essentials include salt, pepper, garlic powder, and a selection of your favorite herbs.
Cooking oils and vinegars: Olive oil, avocado oil, and a good balsamic vinegar are great to have on hand.

Fridge and Freezer Essentials:

Proteins: Keep some chicken, fish or tofu in the freezer for easy protein options.
Frozen vegetables and fruits: These are great for stir-fries, smoothies, and as backup when you’re out of fresh produce.
Fresh produce: Stock up on fruits and vegetables that have a longer shelf life like apples, oranges, carrots, and bell peppers.
Dairy or alternatives: Items like milk, cheese, and yogurt or plant-based alternatives are good to have for a variety of dishes.

What Does a Meal Plan Template Look Like? (With Example Menu)

Start your meal-prepping journey by choosing the main ingredients that will be the basis of your weekly meals. For breakfast, you could pre-make overnight oats and an egg casserole. For lunches and dinners, you could cook up quinoa, chicken, whole wheat pasta, and vegetables.

Then, create a meal plan using these ingredients. Get creative with how you plate the meals so you don’t get bored throughout the week.

Here’s a simple example you can follow when creating a meal plan (by paper or in the MyFitnessPal app!)

Day | Breakfast | Lunch | Dinner

Mon | Overnight oats with fruit | Quinoa salad with grilled chicken and vegetables | Whole wheat pasta with chicken and veggies

Tue | Egg casserole | Chicken wrap with whole wheat tortilla | Chicken and quinoa soup

Wed | Egg casserole | Quinoa salad with veggies | Chicken taco night with side of black beans and corn

Thu | Overnight oats with banana and nuts | Grilled chicken and avocado wrap | Broccoli whole wheat pasta

Fri | Egg casserole | Pasta salad with veggies | Chicken quesadilla

Don’t forget: MyFitnessPal can supercharge your meal planning. Not only can you map out your meals for the days to come. You can also see in real-time how the planned meals will help you achieve your daily nutrition goals (or tinker accordingly!). Plus, discover and save healthy recipes for future meal-planning needs.

What Are the Do’s and Don’ts of Meal Planning?

Hernandez says you should keep the six pillars of nutrition in mind when creating your meal plan:

The Do’s:

Increase protein. Protein is vital for many bodily functions, including building and repairing tissues. “It also keeps you satiated for longer, reducing the likelihood of overeating and consequent weight gain,” MyFitnessPal Dietitian Daisy Hernandez explains. “Incorporate sources of lean protein into your meal plan, such as chicken, fish, tofu, and lentils.”
Increase fiber. Fiber aids in digestion and keeps you feeling full, which can help control weight by reducing unnecessary snacking. “Aim to include plenty of fruits, vegetables, whole grains, and legumes in your meals”
Stay hydrated. It’s important to drink enough water throughout the day to keep your body properly hydrated and functioning at its best. It also helps curb hunger.

The Don’ts:

Eat too much sugar. High sugar intake can lead to weight gain and other health issues. “Opt for natural sugar alternatives like fruits, and be mindful of hidden sugars in processed foods.”
Rely on refined carbs. Not all carbs are bad, but it’s best to limit refined carbohydrates, such as white bread and pasta. “Instead, opt for complex carbs like whole grains and vegetables.”
Drink alcohol regularly. Alcohol can add excess calories and sugar to your diet. “Limiting alcohol consumption can contribute to overall health and assist in achieving your nutritional goals.”

Can You Meal Plan For Special Diets?

Of course! Meal planning can be tailored to accommodate various dietary preferences and needs. For example:

Vegetarian and vegan meal planning: Focus on plant-based proteins, such as legumes, tofu, or tempeh. Incorporate a variety of fruits, vegetables, whole grains, and healthy fats to ensure balanced meals.
Gluten-free and allergen-friendly meal planning: Substitute gluten-containing ingredients with gluten-free alternatives. Pay attention to allergens and make necessary modifications to recipes to meet your dietary requirements.
Keto and low-carb meal planning: Emphasize healthy fats, such as avocados, nuts, and olive oil, while minimizing carbohydrates. Choose non-starchy vegetables and incorporate moderate amounts of protein.

What Tools Can Help With Meal Planning?

Incorporating tools into your meal-planning process can provide lots of inspiration and simplify the task at hand. Some of our favorites include:

MyFitnessPal: Our app not only helps you keep track of what you eat but also lets you find out how many calories and macros are in your meals before you plan them. Plus, research shows that logging what you plan to eat before you eat helps you stay accountable and ensure your meals match your weight loss or management goals. Try a 30-day Premium trail for free.
Air fryers and slow cookers: Make cooking a breeze with these versatile tools. Air fryers offer a healthier alternative to deep-frying, while slow cookers allow for easy meal preparation and deliciously tender results.
Yummly: Find recipe recommendations and create and customize your digital recipe box.
Pinterest: Explore various cuisines and dietary plans. The platform’s visual nature makes it easy to browse and select meals that appeal to your palate.

Remember: Consistency is key to achieving your nutritional goals. For a daily dose of motivation and healthy meal ideas, consider following MyFitnessPal on your Instagram, TikTok, or Pinterest.

Dietitian-Recommended Meal Planning Recipes

“These super easy meal ideas adhere to the Perfect Plate Method, allowing you to enjoy a variety of foods without stressing over complicated nutrition charts,” says Hernandez.

Breakfast:

Lunch or Dinner:

Remember: Air fryers and slow cookers are your friends. They can help speed up the meal-prepping process and reduce the clean-up.

Need more recipe suggestions? Download the MyFitnessPal to easily browse and discover dietitian-recommended recipes aligned with your health goals.

The Bottom Line

Meal planning is a helpful tool that can empower you to take control of your nutrition and overall well-being. By following the steps in this guide, thinking about different dietary needs, and using helpful tools like the MyFitnessPal app, you can start your meal-planning journey and see great results.

Just remember to be consistent and practice, and soon meal planning will become second nature to you.

Originally published December 13, 2017; Updated August 5, 2024

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