You’re making us blush in new @B_Swim 😊 #bestswimwear...

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Living Well With 8Greens: On The Life-Saving Power Of Detox + Nutrition

Illness can teach us a lot about ourselves. When Dawn Russell, founder of 8Greens and author of the new The 8Greens Cookbook, was diagnosed with stage-3 cancer in 2000, she traveled the world searching for answers and relief. What she came home with was a new understanding of what her body really needs to be well, along with inspo for her powerfully nutritious tablets  —a dissolvable blend of eight green vegetables (that we think is kind of genius) — and an arsenal of healthy daily habits that have kept her alive and thriving.

Discover this wellness wonder's simple tips for daily detoxing, most essential supplements and the spa treatment that makes all the difference for her health inside this deeply inspirational 'Living Well With' interview... [olists num=1]

For more pro tips on how to live well every day, explore our full 'Living Well With' series here!

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Take The Quiz: What’s Really Causing Your Food Cravings?

recurring food cravings can mean more than a lust for certain flavors. They're often a signal from central control -- aka that beautiful brain of yours -- that something is out of balance. And we don't mean that truffle fries to salad ratio.

According to a new book by nutrition expert and bestselling author Julia Ross, The Craving Cure, hacking our appetite is actually a pretty simple and scientific process. Her approach treats food addiction where it starts by building up our natural appetite-regulating neurotransmitters with targeted nutrients called amino acids-- and it starts with the quiz below.

These questions will help you identify the relationship your mind and body has to your food cravings on a deep level so you can start reclaiming control. Click though for some fascinating personal insight, then pick up a copy of Julia's book for tips to take that nutrition ambition to the next level...
The Craving Cure Quiz:
Which Type of Craver Are You?

How it Works: In the boxes below, rank each symptom on a scale of 1-10 based on your experience. 1 being “no issue at all” and 10 being a “severe issue”. Review your answers once you’ve ranked each symptom. If your scores are mostly over 3 in any given section, you likely have that food craving and should learn more about the given amino acid.

DEPRESSED CRAVER: Are your cravings caused by a deficiency of serotonin, your brain’s inner sunshine?

  You have more cravings for foods in the afternoon or evening.
  You feel negative and depressed (may be worse in winter).
  You tend to have anxiety, worry, or panic.
  You have low self-esteem.
  You have obsessive thoughts or behaviors.
  You feel edgy or irritable.
  You are a night owl; have disturbed sleep.

CRASHED CRAVER: Are your cravings caused by blood sugar drops?

  You are hypoglycemic, you tend to have low blood sugar.
  You often crave sugar or starch if you go too long without full meals.
  You feel irritable, shaky, stressed, inattentive, or headachy if you go too long without real food.

COMFORT CRAVER: Are your cravings caused by a deficiency of naturally pleasuring endorphins?

  You crave a reward, pleasure, or numbing from certain foods.
  You are sensitive to emotional pain or have chronic physical pain.
  You have frequent feelings of grief, sadness, or loneliness.
  You cry or tear up easily.

STRESSED CRAVER: Do you crave because your brain’s levels of calming GABA are too low?

  You crave foods for stress relief.
  You have stiff , tense muscles.
  You are unable to relax, loosen up, be still.
  You feel burned out or overwhelmed.

FATIGUED CRAVER: Do you crave because you’re deficient in your naturally stimulating catecholamines?

  You crave sugary or caffeinated foods or drinks for energy or focus.
  You feel apathetic, bored, or flat without them.
  You lack energy, drive, or concentration.

Gather more information about decoding and controlling food cravings with these pro tips!

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Fear Is Not An Option: Why Olympian Aly Raisman Is The Role Model We All Need

Aly Raisman is strong. The young gymnast, who first grabbed our attention at the Olympic games in London has a powerful body, no doubt, but that's nothing compared to the force of her spirit, the volume of her voice or the impact they're making of late.

Last week, the gold medalist was named as one of the new faces of Aerie's body positive lingerie campaign, and we can't remember the last time we were this enthused about an ad. Aerie made a commitment to go Photoshop-free in their ads beginning in 2014, and we're thrilled to see more and more girls with real bodies spotlighted and celebrated in this way.

We had major respect for this talented athlete as women's Olympian gymnastics captain for both the 2012 "Fierce Five" and 2016 "Final Five" -- squad goals anyone? -- but her recent leadership during the Larry Nassar trials show that Aly is a leader beyond just games too. During her much publicized court statement, Aly implicated not only the sports doctor who has been convicted of molesting more than 150 former patients - most of them young female athletes -  but also the U.S. Olympic Committee and USA Gymnastics organization for failing to intervene on behalf of the young abuse victims in their programs.

Aly pleaded with the judge to "hold accountable those who empowered and enabled Larry Nassar." Within days of Aly's statement, three leaders of USA Gymnastics had resigned and the U.S. Olympic Committee had promised an independent, third-party investigation into what went wrong.

It's rare for us to cover snapshots of current events like this that expand beyond health and wellness, but we think women like Aly and brands like Aerie are making an impact on the way young women perceive their bodies and their personal power.

We love that Aly is speaking up with ferocity on the issues that matter most. What do you think? Tell us your thoughts in the comments below...

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Gimme some lip 👄 Just in time for Valentine’s day our...

Gimme some lip 👄 Just in time for Valentine’s day our Aventura Lips Tee is here! #bestswimwear #valentinesday http://ift.tt/2nkBkF6

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3 Quick + Healthy Dinner Recipes That Are Better Than Frozen Burritos

If we were into dating our food, these are the dishes you'd marry. Loveable, reliable and so damn delicious, these quick and healthy dinner recipes from health coach, writer and creator of the blog Real Food Scout, Jenny Giles, are basically our edible soulmates when it comes to weeknight dining.

Here's what she said on Instagram recently. We felt it so hard and had to bring to you...

I get you. I do. 'Cause I’m you. You don’t want to cook after a long day. Or you don’t want to cook 'cause you don’t want to do dishes after the dreaded cooking. Most of our days are packed full and once the day ends, we're starving and just want to throw on those sweatpants we’ve been advised not to wear in public, pour a glass of wine (organic and biodynamic, of course) and have dinner delivered to our couch.

Instead of standing over a hot stove for 40 minutes, missing valuable Netflix watching time, I’ve got super simple, what I call “passive,” recipes that will change your life. If you can get a frozen burrito out of your freezer and onto a sheet pan, well then, you can make these recipes too. Even though we sometimes believe that opening a frozen burrito package and putting it in the oven takes less time than a healthy, fresh salmon dinner, it actually doesn’t. These sheet-pan recipes take the same amount of time and energy, or lack thereof, as that burrito, but with a much higher reward. Minimal cooking effort, minimal clean up and big, healthy, satisfying real food. You’ll feel so proud and you’ll want a gold star -- and I’ll make sure you get one.

These recipes also use pantry items I almost always have on hand like maple syrup, mustard and rice. A stocked, real-food pantry is a game changer and makes your shopping trip faster and less expensive too. All you’ve got to do at the store is grab some vegetables and fish or chicken. So, let’s spread some items on a sheet pan, drizzling with a little saucy goodness, put it in the oven and then, the best part… walk away. [olists num=1][olists num=2][olists num=3]

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Mornings With Denise Vasi: On Staying Present, Running Late + Living Well

Denise Vasi's morning routine is as earthy and relatable as any. This mama, actress and wife of soon-to-be-on-your-radar film director, Anthony Mandler is as down-to-earth and insightful as she is knock your socks off gorgeous. And she's got projects at the ready.

Living well happens in the smallest of moments. And that's something Vasi clearly understands. From setting multiple alarms and chasing a toddler around their (virally gorgeous) kitchen to shooting warm lemon water in a hydrogel eye mask while racing out the door, follow Denise as she lays it our for us in our Mornings With feature... [olists num=1]

 

You are how you start your day. Get inspired by the
morning habits of your fave wellness pros in our 'Mornings With' series.

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Chocolate, Half-Caff + Everything Else A Leading Brain Doctor Eats Daily

'Change Your Brain, Change Your Life'. The title of Dr. Daniel Amen's first book will tell you everything you need to know about wellness devotees' obsession with brain health lately.

Over the past few decades, Dr. Amen, a psychiatrist and brain disorder specialist whose brain scans have changed the way we think about mental health, has written a good handful of influential titles on the topic. His latest book, Memory Rescue, dives into the simple and sustainable preventative measures we can take to keep our brains healthy, happy and strong.

We asked Dr. Daniel Amen to share his daily diet with us and, yes, there are blueberries and fish oil involved, but we promised there are insights here that just might change the way you live...

Morning beverage: Pumpkin spice cappuccino - unsweetened almond milk with half-caff coffee, with pumpkin spice and chocolate stevia (Sweet Leaf). I make this for my wife every morning. It is how I say I love her daily.

My thoughts on coffee in a nutshell: A little is okay, a lot can be trouble. Try to limit to 100mg a day, as it increases stress hormones, is addictive and constricts blood flow to the brain.

Breakfast is normally: Over-easy eggs with spinach and a cup of blueberries; or protein shake with Omni Protein Chocolate Powder, a cup of berries and a handful of spinach or kale.

In my supplement regimen: Multiple vitamin, high-quality fish oil, vitamin D, curcumins, magnesium, probiotic, ginkgo/vinpocetine, huperzine A.

Foods I go out of my way to eat daily: six to eight servings of vegetables and fruit.

Lunch is normally: A large salad with protein - such as scallops, salmon or chicken - with olive oil and vinegar dressing.

Energy / afternoon snack: I created ‘Brain on Joy’ bars for my snack – sugar-free chocolate and coconut. Nuts and apple, if not near the bars.

Go to tip for eating out: Ask questions, go for vegetables and proteins, sauce always on the side. Tell them no bread or alcohol before meals. Ask if they have fresh berries for dessert.

4 most brain-healthy daily habits: I always ask myself as I plan meals, “Is this good for my brain or bad for it?” If I love myself, I choose well.
Fast 12 hours a day from seven to seven.
Have protein and fat in small amounts at each meal to balance blood sugar.
Limit all simple carbohydrates.

Dinner is most often... Tonight was cauliflower mashed potatoes, grilled rosemary chicken, and butternut squash, pomegranate, apple salad. (Yum.)

Sleep snack or trick: An apple or orange, or dark sugar-free chocolate.

Current mantra: Doing the right thing is about love for myself and others.

Become a master of your own brain health with these pro tips.

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We now carry @pfcandleco soy candles in store & free...

We now carry @pfcandleco soy candles in store & free shipping on our website! Check out the Los Angeles candle - 20% of proceeds will benefit the Downtown Women’s Center, who are dedicated to helping women transition out of homelessness.  Sweet smells of Night Blooming Jasmine, Dry Desert Air and Lime, we are in love #bestswimwear #pfcandleco http://ift.tt/2DN6uPy

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Take Our First Ever The Chalkboard Eats Reader Poll

Welcome to our first ever #TheChalkboardEats reader poll. Whether you're a long-time daily reader, a devoted Instagram follower, or just a new-to-wellness dabbler, we want to hear from you!

In our poll below, we're laying out the wellness foodie landscape in under thirty questions we think are key. Grab a cup of this or that, pull up that laptop and lay it on us. We've left plenty of room for you to express your own preferences when it comes to nutrition in your very own words.

This is the first time we've launched such a comprehensive poll and we can't wait to hear what everything you've got to say. We're looking forward to combing through your personal responses to aim more of our content toward topics, recipes + solutions that matter to you most.

Answer as few or as many questions as you like, fill free to fill in those comment boxes -- and have fun... Pop over to Instagram + drool over  #TheChalkboardEats feed that inspired it all!

#TheChalkboardEats Reader Poll

Thanks for participating! We look forward to seeing all the results + bringing
you even more of what you love in 2018!

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Life Hacks: 5 Pretty Office Supplies You Should Use In The Kitchen

Any chip clip will do, but give us a beautiful, glossy rose gold chip clip and snack time suddenly becomes a design moment. We get an oversized thrill from the tiniest details in the kitchen, be it snipping herbs, a perfectly sized weck jar, or this list of pretty office supplies that make unexpectedly useful kitchen accessories too...

rose gold binder clips | No plastic chip clips allowed in our kitchens -- if we can help it. These utilitarian, but pretty office supplies come in a wide variety of sizes and are perfect for sealing everything from open bags of fridge and pantry staples, from cacao and coffee to frozen fruits and veggies. CHECK OUT

Book stand | Books stands are great for deskside study and transcription, but this wooden beauty is the ultimate kitchen assistant too. Prop up a favorite cookbook right next to your spoon rest for easy access to every step of your recipe journey. CHECK OUT

kitchen shears | Okay, yes, kitchen shears are already a kitchen essential to many, but we're always surprised by how many friends neglect their shears when it comes to making quick work of salad greens, fresh herbs and more.  CHECK OUT

FILE SORTER | You can't be on Pinterest long without running into this classic kitchen storage hack, but for those who haven't heard... an office file sorter will solve your pots and pans storage woes for life. Use one to organize pot lids of all sizes or to stand frying pans, grill pans and the like within easy reach. CHECK OUT

washi tape | Washi tape is a classic Japanese crafting staple, lending a simple splash of color to any project. In the kitchen, washi tape is perfect for creating chic custom labels for glass and ceramic storage containers. CHECK OUT

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Do You Know The Four Phases Of Your Monthly Cycle?

Most of us just ride the wave of our monthly cycle, rolling with the punches, waiting for it to pass. But with wellness at the forefront of cultural conversation everywhere these days, we say it's high time that more women gain a better understanding of the four phases of your monthly cycle. 

Read this essential guide to the phases of your monthly cycle from holistic nutritionist, Kristin Dahl. More of Kristin's practical advice can now be found at the beautiful, community-based site, The Women's Wellness Collective. 

All of nature moves in cycles. The seasons have a cycle that they follow: winter, spring, summer and then fall. The moon cycles from its new moon, to the full moon, and then back to the new moon. As women, we have many cycles within our being - everything from sleep cycles and cardiac cycles to menstrual cycles. In every monthly cycle, as a menstruating woman, your body will go through four different phases. And, just as it is important to nurture your body differently for different seasons throughout year, it is equally important to support your menstrual cycle throughout each phase.

When we support our cycle throughout all its phases, we are taking care of our body and giving it love and attention while creating a hormonal balance within our bodies. Having balanced hormones will not only help to increase fertility and decrease PMS symptoms, but will also increase overall health as our bodies prepare to “reproduce” when we are functioning at our optimum.

Supporting each phase of your cycle holistically begins with the foods you eat, the activities you partake in and the integration of herbal medicine to support, rebalance and restore the body.

Phase 1: Menstruation 
This phase starts on day one of your cycle or the first day you start to bleed. Typically, this phase will last anywhere between 3-7 days in a healthy individual. Because the focus of this phase is to clear the blood/uterine lining out of the body, it is important to support your body through this elimination process. You may feel more tired than usual and have cravings for things like red meat or chocolate. These cravings are usually your body speaking and asking for iron-rich and magnesium-rich foods. If you are someone who suffers from premenstrual syndrome or painful menses, it may be ideal to start seed cycling on the first day of your period. Seed cycling is a simple system whereby you consume different seeds at different times of the month to support the endocrine system to balance hormones.

To seed cycle: Start at the follicular phase of your cycle. Simply take 1 tablespoon of either fresh ground flax seed or pumpkin seed daily from day 1 of your cycle to day 14. This will inhibit the production of excess estrogen and improve progesterone levels, whilst boosting omega-3 fatty-acid intake. On day 15 (luteal phase) switch to 1 tablespoon daily of either sunflower seeds or sesame seeds until the end of your cycle. Sesame blocks excess estrogen whilst sunflower seeds support the liver in the detoxification process.(Be sure to use organic, raw, freshly ground seeds.)

Nourishment:
+ Dark leafy greens, nuts and seeds, sea vegetables, bananas and raw dark chocolate.
+ EFA rich foods like avocados, wild-caught fish, cod liver oil, hemp seeds and natto.
+ Plenty of water - half your body weight (in pounds) in ounces daily.

For Cramps:
+ Try a cramp bark tincture - take every 15 minutes until intense symptoms subside.
+ Eliminate coffee/excess caffeine during this time, and a few days prior, if cramping tends to be aggressive.
+ Replenish and restore: Drink herbal tea or infusions of red raspberry leaf and stinging nettles to help with cramping and replenish iron into the body.

Herbs: Magnesium and B vitamins to diminish menstrual symptoms. For sleep support, chamomile or lemon balm. Enjoy some quiet time reading a book, doing deep breathing exercises or guided meditation.

Movement: Avoid high-impact workouts during this time. Focus on walks, gentle yoga or light stretching, making sure to avoid doing inversions in yoga because they reverse blood flow.

Lifestyle: The body is working hard, which causes fatigue, so make sure that you are getting extra sleep - about 8-9 hours a night - and enjoying restful activities that are not strenuous. Massage just before your cycle begins is helpful for promoting circulation.

 

Phase 2: Follicular 
This phase starts right after bleeding stops. This is when estrogen and testosterone levels are rising and when the building of the uterine lining and the maturation of an egg happen. During this time it is important to make sure that you are nourishing your body so there is proper maturation of the egg and rebuilding of the uterine lining.

Nourishment:
+ Nutrient-dense foods with a heavy dose of protein and healthy fats.
+ Root vegetables, oats, quinoa, millet, lentils, salmon, eggs, nuts and seeds, and oysters as they have a variety of minerals and vitamins to offer the body.
+ Healthy fats like ghee, avocado an coconut oil.
+ Focus on whole foods that won’t drastically increase blood sugar.
+ Substitute simple carbohydrates for complex carbohydrates to reduce blood-sugar spike.
+ Incorporate fats and proteins into every meal to aid your body in maintaining a healthy blood-sugar level.
+ Regular meals and regular meal times will help balance blood sugar.
+ Plenty of water - half your body weight (in pounds) in ounces daily.

Herbs: Drink nettles to rebuild the body.

Movement: Your energy will be at its peak, so if you are planning any vigorous activities or workouts now is the time to do it!

Lifestyle: This is a perfect time for creative projects and new activities. Deep, therapeutic massage will support you during this time.

Phase 3: Ovulatory
This phase typically occurs around the middle of your cycle, usually day 14 for most women, but for women on a 32-day cycle, it could be on day 16 as well. This phase only lasts for one week while the egg is released from the ovary and travels to the uterus. During ovulation, you may feel warmer than usual as your body temperature increases by .5 degrees. If you’re trying to get pregnant - this is the perfect time! If not, be sure to protect yourself during this phase. Right after day 14, you may also notice a sudden, temporary drop in your mood as high estrogen drops off and progesterone has not yet kicked in.

Nourishment:
+ Quinoa, lots of leafy greens, vegetables, rice and cold-water fish.
+ It is important to not cool the body too much, so avoid completely raw meals.
+ Consume a mix of cooked and raw foods.
+ Avoid heavy foods as they can often make you feel a bit lethargic.

Herbs: Try taking maca a few days before ovulation and a few days after to balance hormones. Shatavari will help to boost and support libido during this most active phase.

Movement: The egg is released and travels down the fallopian tube so you may feel slightly stiff or sore around the hips, lower abdomen, and lower back. Try hip-opening yoga postures such as bound angle and reclining bound angle pose, wide-angle seated forward bend, and fire log pose.

Lifestyle: This is a good time to socialize, meet up with friends, schedule a date night! Massage and acupressure can also help relieve any stiffness or soreness.

Phase 4: Luteal 
This phase begins about one week after ovulation and continues until the end of your cycle/the day you start to bleed again. The uterine wall will continue to thicken, more blood will flow to the area to create warmth and bring in much-needed nutrients.

Nourishment:
+ It is important to increase protein and healthy fat intake as well as warming foods as your body gets prepared to do a lot of work.
+ Brown rice, root vegetables, salmon, beans, avocado, ginger, turmeric, and curries.
+ Plenty of water - half your body weight (in pounds) in ounces daily.
+ Avoid things like alcohol and caffeine during this phase, since they will increase PMS symptoms and drain the body of much-needed nutrients for the upcoming bleeding phase.

Herbs: Start sipping on herbal teas and infusions daily like raspberry leaf and cramp bark if you experience cramps before or during your period. Burdock root helps to remove excess hormones that have built up in the body by gently detoxifying the liver. Triphala works to cleanse and detoxify the digestive tract. Take this a few days before menstruation to support elimination, relieve constipation and help support your body’s detoxification abilities.

For bloating or edema: Drink dandelion root tea daily.

Movement: Light exercise is encouraged during this phase to help balance mood and hormones. Just be sure to stay away from anything too strenuous as it will deplete the body.

Lifestyle: You will naturally notice your body wanting to slow down and you may feel more introverted. It is important to listen to these cues and give yourself ample space. Indulge in activities like journaling, massage, meditation and yoga.

Explore Kristin's 24-hour mind-body reboot guide here, and discover
tons of other tips and recipes from this savvy wellness pro here!

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Stop and smell the roses it’s Friday! 🌹 #bestswimwear...

Stop and smell the roses it’s Friday! 🌹 #bestswimwear http://ift.tt/2DFWOWT

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We Tried It: NYC’s New Matcha-Infused Wine Trend

It's five o'clock in NYC. You ask yourself: time for tea or wine? We say both. Inside the tasting room of Manhattan's Tokyo-style teabar, 29 B Teahouse, customers can sample fine and rare teas from across the world alongside seasonal chef-crafted snacks and some of the prettiest ceramics on the island. It's the ultimate experience both for the modern tea connoisseur and the straight-up curious alike. Food writer, Kat Odell, is giving us the scoop on a libation that's perfect for the undecided: a strangely delicious matcha-infused wine cocktail...

What I Drank: Matcha Pét-Nat.

Why I Drank It: 29 B Teahouse is a new tea-focused establishment in New York’s Alphabet City. Owner Stefen Ramirez carefully sources rare teas from parts of the world like Japan and Korea, and he serves those brews within his new cafe and showroom adorned with stunning handmade Japanese ceramics. Beyond steeping leaves, he’s also crafting a slew of unique tea-tinged beverages, including matcha beer and his newest effort, matcha pét-nat, made from fizzy pétillant-naturel wine.

Why You Need It: Basically you’re getting a two-for-one alcohol-plus-caffeine buzz with a healthful boost, thanks to antioxidant-rich matcha. After whisking the matcha with a splash of bubbly, Ramirex carefully pours the grassy green mixture into a flute and slowly adds the pét-nat to finish. The result is a sweet, creamy but acidic drink that’s surprisingly addictive.

Discover more cool spots in NYC for healthy food and drinks with our 'Bite of the Month' series here.

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3 Under-the-Radar Adaptogens You Need in Your Life

Into adaptogens? We're loving that these powerful herbs and plants are "having a moment "over the past couple of years. If you're looking for a few more to try in your rotation check out the facts on these three, less well known picks as recommended here by LA herbalist and acupuncture expert, Mona Dan of Vie Healing...

We have all heard about or somehow tried to incorporate adaptogens into our diet. These might include ashwaghanda, astragulus, holy basil or others. As an acupuncturist, I love adaptogens, as they are known for assisting the nervous system to help adapt and relax the body during times of stress, which actually happens quite often. They also aid the adrenals in the reduction of cortisol release, which inhibits fat digestion and keeps the body from switching off its processing modes. Additionally, in order for these herbs to quality as adaptogens, they have to be completely safe and non-toxic. They must also qualify for a broad-use nervous balance as well. A few of my go-to adaptogens that are lesser-known include...

Eleuthero
This herb is best known for invigorating sexual functions. It assists with kidney energy, allowing the body to build nutrient density and optimal adrenal activity. It will help boost the immune system and enhance vitality while also boosting elimination of foreign particles in the body (even cancer cells). Referred to as Siberian gingseng, it contains polysaccharides that have been shown to enhance immunity, sterols that attribute to its sexual and adrenal invigoration, flavonoids that boost cardiovascular health and coumarins that assist with its sedative properties. This adaptogen is great for all ages, from adolescence to the elderly. CHECK OUT

Rhodiola Rosea
Just like the name suggests, with the word rose in it, this is a happy herb. Anti-stress and fatigue eliminating properties make it so useful! Rhodiola rosea boosts the body’s blood to build immunity and general wellbeing. It also assists with memory and learning. Rhodiola is also a Siberian herb, and thorough studies it has been discovered that it helps protect the bodily damage on a cellular level, as well as assisting with regulating the heartbeat. This is a happy adaptogen through and through -- learn more about it here. CHECK OUT

Schisandra
This is a powerful berry with anti-inflammatory properties that aid in enhancing physical performance and endurance. It also possesses anti-oxidant properties, which aid with energy, mental health and liver support. It can significantly reduce stress hormonal levels in the blood, which has made it a favorite amongst many. In ancient China, this adaptogen was used as for the royalty to fight against aging and also for reproductive purposes. This is an all around beneficial adaptogen to protect and shield the body against viruses. However, if you do have any viral or bacterial illnesses, its best to discontinue its use until you've recovered.

As with many herbs and in line with traditional Chinese medicine, it’s important to note that using adaptogens alone, as a single herb, may not show the herb’s true potency. Herbs are meant to be used in formulations, as they are very synergistic. If you feel that you haven’t seen a difference when incorporating magical adaptogens into your diet, this may be the issue. My line, Vie Healing, offers three different formulas of adaptogenic supplements that address, sleep, stress and detoxification. The formulations are properly filled and paired with herbs that enhance the benefits of one another and create a potent and effective result. CHECK OUT

 Learn more about acupuncture and Eastern medicine from Mona here.

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Mucuna + He Shou Wu: Tonic Recipes To Start + End Your Day With

Coffe in the am, wine in the pm? Maybe, but we're adding these nourishing adaptogenic tonic recipes from CAP Beauty to our daily routine too. One made from mucuna for an instant morning boost, the other with he shou wu for a night of deep sleep -- and both with a healthy dose of coconut cream...

We all start the new year with the best of intentions and we find that a pantry full of adaptogens, teas and coconut butter encourages us to keep up in the most delicious way possible. These tonics are loaded with powders to keep you focused and in tune. Consider these drinks your "new" New Year's resolution. Ones that we can all get behind. [olists num=1][olists num=2]

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We Did 50 Burpees Daily For 30 Days, Here’s How We Survived

We swear, Some days we get sore from looking at our gym bags. That said, we always love the idea of these short term fitness challenges. PopSugar Fitness' Anna Quinlan challenged herself to 50 burpees a day for 30 days -- and she's sharing all about it below.

Discover how to master the most efficient full-body move we can think of, and everything you need to know about taking on this ultra-gratifying fitness mission...

Like all good fitness challenges, it started with an Instagram post. My friend Julie, a bona fide badass and stand-up paddleboard champion, declared she was going to attempt 50 burpees every day for 30 days, inspired by a runner who noticed a huge improvement in her overall fitness after completing a similar challenge. "Who's in it with me?" Julie asked in her post, and I knew I was screwed. I tagged my running partner in the comments and volunteered her to join the challenge as well because that's the kind of friend I am. We'd start the next day (theoretically). At the risk of ruining the suspense, I'll give away the ending: we did it. We did 50 burpees a day for 30 days and even recruited some other suckers to join us as well. Here are the key takeaways:

Starting is the hardest part. Burpees aren't easy. Doing 50 burpees at once is hard AF, and I'm not even going to lie about it. Throughout my 30-day challenge, however, I probably spent more time agonizing over getting them done than I did actually doing them. There was always an available excuse for procrastinating: too hot, too tired, too sore, too busy, too hungry, too full, too good a hair day to get sweaty. Once I got that first set of 10 done on any given day, though, I knew I was in the clear — just a few minutes away from having one more day of momentum behind me. I learned to get started on my daily dose of burpees the second I thought about it. Don't pass go, don't collect $200, don't run through the list of excuses or promise that I'll do them later — just pull my hair back and hit the deck.

Momentum is everything. I'm not talking about the physical momentum of doing a burpee — I'm talking about the metaphorical momentum of doing something every day. That whole "we'll start tomorrow" thing? It took us three days after committing to the challenge to actually start. But once we had the first day under our belts, it got a little easier every day. I went 11 days in a row and felt kind of unstoppable . . . until I went camping, that is. After a seven-hour drive, I decided to skip a day. Over the course of the following seven days, I only did my 50 burpees once, even after I was back home with air conditioning and an indoor shower. Breaking my 11-day momentum had way more power than I anticipated. The good news? I started back up again and found my momentum. I tacked six extra days onto the end of my challenge and moved on.

Burpees might be the most efficient exercise on earth. I've run two marathons, I've finished a handful of triathlons, and I teach Megaformer classes twice a week. Until this challenge, however, every time I've done burpees has generally been part of a HIIT class. Isolating burpees as their own workout highlighted how they target every muscle in my body and get my heart rate through the roof. My entire body was sore for the entire first week. I worked up a genuine sweat every single time, even on day 30. The next time I'm traveling somewhere without great gym access or just need to cram a good workout into a short amount of time, my go-to move is definitely going to be burpees. Lots of them.

OMG, my arms. MY ARMS, you guys. So sore. I did a push-up at the bottom of every burpee, and it turns out that 50 push-ups is a lot on its own, much less combined with the other elements of a burpee. During the first couple of days, my arms were sorer than they've been in a while (I really hope my boot-camp trainers aren't reading this right now), and that soreness lasted into the second week. Ouch. The flip side? My arms looked significantly more toned on day 30 than they did one day one. The above photo is from about day 20 of the challenge, and I almost accused the photographer of photoshopping someone else's arms onto my body when I saw it. I tend to put on muscle somewhat easily, but even I was surprised by the end of the challenge. If you're specifically looking to increase muscle tone in your arms, though, you might want to consider burpees (on burpees on burpees).

Maintaining good form helps. I'm not claiming my burpee is picture-perfect, but 1,500 reps later, I learned two tricks that made perfect form slightly more accessible. The first is to avoid locking out the elbows when you shoot back into plank position, but instead to keep the arms fully engaged so you're already halfway down into your push-up by the time your toes hit the ground behind you. The second is to be really intentional about engaging the abs during the squat-thrust component of the movement (jumping the feet from plank position up to to meet the hands), which not only protects the lower back but makes the entire movement more powerful and controlled. Remember how I said my abs and arms were sore for a full week? These "tricks" are likely to thank for that.

It takes less time than you think. Fifty sounds like a big number. Most people's initial reaction upon hearing that I was doing 50 burpees a day was something along the lines of, "That's so many! I could never do that!" I didn't time myself every day, but of the times I did set a stopwatch, I don't think it ever took me longer than eight minutes. I think the fastest set was about five-and-a-half minutes. I always broke it down into five sets of 10, taking as much or as little rest between each set as I needed (usually less than a minute). Once I realized that even on my slowest, most unmotivated days I could get it done in less than 10 minutes, it felt easier. "It will be over in eight minutes" was often the pep talk I gave myself when I debated procrastinating. Considering the fitness benefits (see numbers two and three), eight-or-fewer minutes per day actually seems like a bargain.

Accountability helps. My friend Julie roped me into the challenge, I roped my running partner in, and between all of us, we got a few more friends to join in. Several of us posted daily time-lapse videos in our Instagram stories of our burpees, and more than once, I was tempted to skip a day but knew I'd have hell to pay the next time I opened my DM inbox. I leveraged IRL accountability to my advantage as well, scheduling "burpee dates" after yoga class or a short run, letting my workout partner for the day know I'd be doing 50 burpees after our workout (and usually convincing them to do some or all of the burpees with me).

Doing 50 burpees every day for 30 days was both harder and easier than I expected — I was truly surprised at how quickly I could get it done every day and what an efficient full-body workout it was. I was also surprised at how much the challenge got in my head — how much time I spent dreading it, how I beat myself up for falling behind, and how the mental workout of learning to just get it done was probably just as valuable as the physical workout of knocking out 1,500 burpees in a month. That's the thing I love about challenges like this: you never know what the takeaway will be. This time it was shredded arms and a renewed appreciation for the sacrament of starting. I'm not sure what the next challenge will be or what the takeaway will be that time, but I have a feeling there are more of these challenges in my future. Who's in?

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Watch This Tutorial: A 3 Minute Makeup Look To Wear Daily

Our favorite celebrity makeup artist, green queen of the red carpet, Katey Denno, recently launched her own YouTube channel featuring her professional tips and full tutorials. We're wondering what the heck we were doing with out faces before the channel launched and bringing you some of the best Katey's got to offer here.

Watch the full video above for a polished in a flash makeup look to wear daily, pop over and subscribe to Katey's channel, then shop her top picks below.

The Shadow: Ritual de Fille Soot in Golden Age | This densely packed pod of eye-shadow will last a lifetime, according to Katey, and we're grateful for it. The subtle shimmer and toasty hue is flattering for most faces, making your eyes stand out even from across the room. CHECK OUT

The Brush: Kjaer Weis Dome Shaped Brush | This brush is the perfect tool for blending eye shadow in a natural way. The density allows us to smush it into harder shadows (like the one above) and swirl it across our lids without things getting out of control. CHECK OUT

The Shimmer: Jane Iredale 'Gold' Cream Eyeshadow | Just a dab of this coppery cream eyeshadow will bring out the best of your eye color and create just the right amount of texture to the overall look.  CHECK OUT

The Brows: Burt's Bees Blonde Eyebrow Pencil | A little definition can go a long way when it comes to brows. Katey reccomends filling in from the arch and blending in towards the center of your face. CHECK OUT

The Pout: Lily Lolo Lipstick 'Demure' | This peachy lipsticks is as chic and timeless as a nude, but with a bit more flirtiness. We love the subtley feminine feel of this creamy color. CHECK OUT

For tips on morning routines, beauty on the go, and plenty more green makeup prowess
peek at our exclusive video series with Katey here.

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Red HOT HOT HOT just in time for Valentine’s Day 💋...

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In My Fridge: What Smoothie Guru Alison Wu Stocks Daily

It's not that we expected Alison to reveal a fridge full of rainbow-layered smoothies, but...no, we did expect that.

Blogger Alison Wu is one of the most impressive wellness foodies on Instagram, popularizing the now ubiquitous layered smoothie (see this story).

We asked the mostly vegan, gluten-free wellness blogger to share her life in the kitchen with us. Rifle through her Coconut Cult and Pressed Juicery filled fridge with us in one of our fave series on the site... [olists num=1]

Discover the healthy habits and fresh grocery lists of wellness pros we love here in our 'In My Fridge' series.

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Collagen Coconut Energy Bites For That Afternoon Slump

Just like our morning smoothies we like our homemade snacks maxed out with wellness value. These raw energy bites from Laurel Gallucci of Sweet Laurel Bakery are packed with collagen, hemp and chia for a major dose of clean protein, fiber and essential fats

If you haven't heard, collagen is trending hard lately since it offers some major benefits for our skin, guts and joints. As the star player in these raw energy bites, collagen will boost and sustain afternoon energy and level out that blood sugar.

Discover more of Laurel's legendary grain-free, dairy-free, refined sugar-free baking in her debut cookbook -- and with our personal collection of her recipes here -- then scroll down for one more that's begging to be made in bulk, stored away and snacked on daily...

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Rooftop Gardens + Greenhouses: 6 Gorgeous Places To Eat In LA

From a fern-filled greenhouse in Koreatown to the enchanted garden that is Soho House West Hollywood, here's where you'll find all the plant lady thrills at beautiful restaurants around LA this year...

soho house weho | We feel fully at peace in this dining room full of trees, festooned with botanical furniture and enveloped by views of the Hollywood hills.

 

Malibu Farm | There's no better place for a little nature therapy than a lunch on the Malibu Pier. Sit right on the Pacific at Malibu Farm for the plants on the patio and on the plate.

butcher's daughter venice | Our local love has gorgeous greenery oozing out of every corner. We adore the baskets of plants hanging from the ceiling and lush vines pouring down the walls. Check out the back patio and make plans for an ideal garden birthday dinner.

Commissary at the line hotel | One of the most beautiful restaurants in town lives in a greenhouse atop Downtown LA's Line Hotel. Take a seat amongst a variety of emerald plants, sip on a house cocktail and order from their menu of planty provisions.

catch | Pop out of the elevator at this buzzy Melrose hotspot and you'll be immersed in a rooftop garden. The fairy garden entry feels are everything.

cliff's edge | This iconic spot in Silverlake has major tree house vibes and the menu is as planty as the ambiance.

Peek at a few other beautiful restaurants
around the West Coast here!

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All About Brulee: The Coziest Oatmeal Ever From How You Glow

How cozy, sweet and satisfying is this oatmeal recipe from Jessie De Lowe, co-founder of the fun and glowy site How You Glow? Made with brûléed bananas cooked in ghee, stewed strawberries and a few other nutrient-dense toppers, this dreamy breakfast recipe is everything we want on a cozy winter morning... Cozy Winter Oatmeal
with Bruleed Fruit

For the oatmeal:
3 cups water
1 cup almond milk (or other milk of choice)
1 tsp cinnamon
1 tsp vanilla
1 pinch salt
1 pear, diced
2 cups organic old-fashioned oats
Toppings: brûléed bananas, stewed berries, pomegranate seeds, roasted walnuts, roasted almonds and fresh almond butter

Heat water + milk on stove in medium saucepan. Add cinnamon, vanilla, salt and pear to liquid. Let cook for 2 minutes Add oats and bring to a simmer, stirring occasionally until most of the liquid is absorbed and the oats are fluffy (roughly 5 minutes).

Once oatmeal, banana and berries are put into bowl, add a sprinkle of frozen or fresh pomegranate seeds, roasted walnuts + almonds and a tablespoon of fresh almond butter. Add a drizzle of almond/nut milk to taste.

Be cozy and enjoy!

For the brûléed bananas:
Slice banana in half lengthwise, sprinkle with cinnamon. Place banana in sautée pan that has been greased with coconut oil, ghee or organic butter. Add drizzle of maple syrup for caramelization (mmmm!).

Let cook on medium-low heat for 1 to 2 minutes per side.

For the stewed berries:
Place frozen berries in saucepan and cook on low heat. Add a drizzle of maple syrup and let simmer until hot and stewed.

Love this recipe? Discover other healthy
breakfast ideas here.

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6 Steps To Lighten Up The Energy In Your Home

Take a fresh look at your home. How does it make you feel? Adjust your environment to support your best intentions with this energy clearing, clutter banishing ritual from Sophie Jaffe of Philosophie...

It is a brand new year and most likely you've set goals to achieve throughout the year. Goals are amazing, but during this potent time of year, I invite you to set intentions in a very specific area of your life: your home.

We don’t actually need to wait until spring to perform spring cleaning. Today is just a good a day as any to set intentions and manifest the way you want to feel in your space. To begin, journal about the following questions.

+ When you come home does your space soothe you?

+ Do you feel at ease or do you put on blinders to shut out the chaos that exists around you?

Everything in your home has the potential to uplift you or deplete you. Whether it is that hallway closet where you shove miscellaneous items you don’t want to look at, the pile of mail sitting on your desk or even that gift your ex-partner gave you, your space is sacred. Everything that exists in it contributes to the energy circulating in your life -- both animate and inanimate. So, whether you come home totally exhausted from a tough day at work or a relaxing day out with friends, my wish is that you never have to put blinders on. My hope is that regardless of what happened in the outside world, your space is a safe haven, a space filled with beautiful objects and openness (regardless of the amount of space you have, a sense of openness can always be created).

Decluttering your space is much more powerful than most people realize. There are extremely powerful energetic benefits to decluttering and organizing your environment. In the Eastern tradition of feng shui, the main idea is that everything is energy. So where there is clutter, there is dust and when there is clutter and dust, there is stagnant old energy. Whether the clutter is visible, hidden or both, the energy is stuck.

When there is no space for energy to move and flow, things in your life feel as though they are at a standstill. You carry a sense of heaviness with you. Part of that heaviness comes from the physical clutter and the other part comes from the emotional attachments you have to the things that make up the clutter. There is no void. No opening for energy to move through space with fluidity and ease. Magic happens as you clear out the clutter that has been weighing you down mentally, physically and emotionally.

Below you will find some powerful and intentional methods for decluttering in order to create physical/emotional space in your life so you can manifest the life of your dreams!

How To Set Intentions For Your Home

Step 1: How do you want to feel? What kind of people will you allow into your home? Set an intention for your space.

Step 2: Clear out the negative energy and smudge your space. Get sage or palo santo (or both) and cleanse your environment using these sacred plants that clear negative and unwanted energies.

Step 3: Look around at your environment. What area is calling to you? Is it the “junk closet” the hallway? The mail on your desk? Get really honest with yourself and a bit uncomfortable. Once cleared out, you might find the space and the openness in your closet to mean that there is emptiness. That something is missing. I promise you, nothing is missing. It is in that space, that void, where the magic truly lies. Because through that space energy flows, and you get that much closer to living your best life.

Step 4: Make piles: 1. Donate 2. Keep/Relocate 3. Recycle 4.Trash. As you begin decluttering, place items into their corresponding piles. Group similar items together and give the items permanent homes with purpose. Keep surfaces clear and open and start getting comfortable with the space you have created!

Step 5: Evaluate the area you decluttered. Do you love everything that remains in that space? What function does each item serve in your life and do the items align with the intentions you set for yourself?

Step 6: Reread your intentions. Light a candle and smudge your space once again using Chrysalis room spray, consecrating the intentions you have set and the action you have taken.

Learn more about feng shui
with these professional guides.

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Acupuncture: The Ultimate All-Natural Pain Remedy?

Acupuncture has become an increasingly popular tool for managing pain and addressing other health concerns over the past few years. It's great to see such an effective wellness protocol become more widely accepted recently, but have you ever wondered why acupuncture is a natural pain remedy? Acupuncture expert and herbalist, Mona Dan of Vie Healing explains what's actually happening while you're on the table...

The Link Between Acupuncture + Pain

Pain and acupuncture go hand in hand like peanut butter and jelly. Why? Because acupuncture plays an important role in regulating brain chemistry. Opiates, to be exact. Yes, acupuncture is like a drug -- the healthiest way to stimulate your brain chemistry is to release opiates and endorphins.

What literally happens is when a foreign object (a stainless-steel needle) is inserted in the body, both the sympathetic and parasympathetic nervous systems wake up and begin increasing glucose metabolism in specific parts of the brain that process pain signals. This process increases the binding of pain receptors to the body's natural painkillers (such as endorphins), which in turn weakens the pain signals. Increasing this binding process allows the nervous system to enhance the brain's naturally produced opioids. The result is the reduction of pain signals, which ultimately reduces pain all together.

There are a lot of different pain treatments available with acupuncture, as it can treat a wide range of issues from physical to internal pain. From broken body parts or abdominal pain to migraines or menstrual pain, the treatments can address a lot of issues. Reducing the release of pain signals by getting blood to move is the mechanism by which acupuncture works to regulate the pain. In Chinese medicine, we really care about how the blood flows and how much energy the body has to assist with these processes.

Pain can be chronic or acute. It could be because of an old injury or something new and sudden. With more acute issues, I always tell my patients in the room that I want them to feel a different before they leave. The pain doesn't have to go away 100%; however, I like to see a shift in the pain. If the pain is less, or not as sharp, or feels like it's moving, those are key phrases that let the acupuncturist know they're on the right track.

What Goes Down In A Session?

In a typical acupuncture session, the acupuncturist initially gets information about your health history. Then they examine your tongue (to see how your blood is flowing and how hydrated you are, by the color, shape, coating) and then they check your pulse. For pain treatments specifically, the acupuncturists tests to see what the condition is and makes sure you shouldn't be admitted to the hospital. Afterwards, a diagnosis is made and the treatment plan is put in place. The patient lies comfortably on the treatment table and should feel little to almost nothing in most points of needling. The needles are then retained for about 30 minutes while the patient relaxes, lying on the table. The number of treatments vary with each individual depending on the condition and their blood flow. For really stubborn issues, coming in twice week in the beginning is extremely beneficial.

Within the scope of acupuncture, there are a few different modalities and teachings of working on pain. There are trigger-point pain release techniques and also polarity treatments. Polarity treatments are when the acupuncturist use points away from the area of pain to redirect blood flow. This is my favorite type of technique and I've seen patients receive a tremendous amount of relief with it. Using opposite or polar areas of the body to change the flow of blood and redirect the energy causing inflammation allows the patient to move around and see if they feel a difference. Also, it enhances the body's natural intelligence process by scanning itself to find the areas of inflammation.

Overall, pain treatments and acupuncture are very common and having a clear understanding behind why it works so well allows people to give this incredible medicine a real chance.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program. 

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Buy Now or Cry Later…. you know you want to buy it....

Buy Now or Cry Later…. you know you want to buy it. #bestswimwear http://ift.tt/2DWdbLT

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Not All Sugar Is Created Equal: Why We’re Using Honey Daily

Honey is one of nature's perfect foods. But because our culture is in an anti-sugar frenzy, honey's health benefits and healing properties are too often overlooked.

A panacea for everything from skin problems to digestive issues, we're taking a fresh look at the golden magic that is honey with Countertop Foods, Nicole Rice. As a women's health expert and Ayurvedic educator Nicole is helping families everywhere regain their connection to traditional foods like honey, ghee, and Ayurvedic spices in their everyday lives. We asked Nicole to talk to us a bit about the sticky stuff - read along and then enter to win some of your own!

Q: Not all sugar is created equal, but in the modern American diet, honey is sometimes treated like corn syrup or white sugar. Talk to us about why honey is more like medicine than sugar syrup...

A: Well, unfortunately, a lot of the honey on the shelf has been cooked or has sugar or color added — that stuff is basically white sugar. But raw honey, that has never been cooked, is alive, full of antibacterial and pro-biotic properties and it never goes bad. They have found raw honey in 5000-year-old Egyptian tombs and it was still safe to eat. Raw honey will actually help you balance blood sugar, not peak it. High-fructose corn syrup will process very differently in the body than raw honey will. Raw honey will actually benefit you and won't create toxic build up. This is why we recommend that you do not cook with raw honey, but - like extra virgin olive oil - add it at the end after the cooking process.

Q: Your use of honey comes from its ayurvedic roots. Tell us about that.

A: Raw honey comes up a lot in ayurveda. For example, for kapha dosha you should eat small amounts of very old honey, for vata dosha a morning spoonful of honey will help with moods. The sweet taste is one of the 6 tastes that you should take in daily (along with sour, salty, bitter, pungent, astringent). What I really loved, and was blown away by, is that when you are taking prescribed herbs in ayurveda, they are normally given in ghee or honey (or if you are lucky, a combination of both!). They believe that these two carriers help get the benefits of the herbs and spices into the deeper tissues of the body. I was already a raw-honey lover before I studied ayurveda, but this just pushed my love for its wonderful powers to another level.

Q: Why is honey useful for new moms?

A:New moms need that sweet taste, it helps make breastmilk. With all of the probiotic and digestive benefits that raw honey has, we had to have one for new moms. For our Mother Honey, we actually used avocado honey, where the bees pollinate avocado trees; we thought we would try it as avocados are so wonderful for news moms, why would the honey not be too? It is wonderful and works so well with all of the herbs and spices and the coconut oil.

Q: Tell us why you've added such a variety of herbs and superfoods to the new honeys? 

A: Raw honey is such a wonderful carrier for herbs and spices. For years a combination of cinnamon and honey was my go-to for any kind of chest cold, for its anti-bacterial powerhouse. But then when studying ayurveda, turmeric was the superstar with its anti-inflammatory and immune-boosting, blood-cleansing benefits. I started adding it in, but turmeric also needs something to warm it up, and that is where the black pepper comes in. With its wonderful heating properties, black pepper can make turmeric 5000 times more bioavailable to the body. Cardamom is one of the most wonderful spices, with its calmative properties helping the digestive system and the large intestine. Plus cardamom has the most delicious aroma and taste. Coconut oil was included in our honey blends too, as turmeric likes a fat when it works in the body. Coconut oil has amazing antibacterial benefits, and it also does triple duty by cutting down on the sugar per serving.

Q: What's your favorite way to use the stuff?

A: I love it straight from the jar, in my morning cup of tea or on toast with a sprinkling of our chai spice or some sliced banana and  — but it is also my favorite face mask ever.

Learn more about the benefits of using honey daily here!

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Prosperity 101: What Are You Contributing To The World?

take a moment to reflect on this thoughtful meditation on prosperity by energy healer Benson Simmonds. According to this highly intuitive author and wellness pro, prosperity is about more than just abundance, it's about learning to grow your unique contribution to the world... 

We all want prosperity. Being prosperous and abundant is actually our divine natural state of being. Okay, I can hear you thinking, "Oh, yeah, tell that to my bank account or my credit-card debt balance, or to my student loan!" The truth is that most of us have forgotten that the key to prosperity is to regain clarity as to what your purpose is on Earth. Of course you want financial security and the money to live a comfortable abundant life. When we ask for prosperity, we usually make it all about us. I want money. I want my business to be hugely successful, etc. But stop and ask yourself why? The first principle to remember is:

Prosperity is about contribution. Contribution is the key to being happy and abundant. So ask yourself: What do I want to contribute to others? What are the qualities the divine gave me and how can I joyously share them with the world? When you want to generate more prosperity, don't think, "Oh no, I need clients or I won't be able to pay my bills." Ask yourself, "How can I contribute my skills, my services to more people who will benefit from them, who need them?" Don't think about taking over more market share, focus on how to share with more people locally and all over the world.

Ask yourself how you will inspire others. For example, as an energy healer, my goal is to inspire my clients to love themselves and others and awaken the power of their soul. Other examples could be to inspire others to lighten up, to inspire others to love and empower themselves, to inspire others to love and heal themselves and their relationships, to inspire others to celebrate their inner and outer beauty, or to inspire others to love and take care of themselves and their health, nutrition, etc. Once you know what you want to contribute and why (how you can inspire others), then you align yourself with the divine and open the flow to true ongoing abundance. You then recognize who your most important business partner is.

Your most important business partner (and investor) is the divine! Once you acknowledge that, you will begin to attract more prosperity than ever. When you make the divine your business partner and focus on what you can contribute and how you can inspire others, you open the gates to prosperity. You also realize that it's the divine and your thoughts that bring you clients, business opportunities, etc. When you think this way, you can start to take the pressure off and realize that no one person, group, deal, etc. can help your business and provide you with more money. They don't have the power to help your business grow. They are agents of the divine sent to help you contribute your unique skills and products to others. If one deal falls through, know that the divine is already sending you a better one. Always walk into any business meeting with a clear knowledge of what you have to contribute and why.

Think big! The divine does, so can you! If you are focused on contribution, then you naturally want to share your ideas, yourself, your services and/or products with more people. When you focus on contributing more, you think big! You align with the divine and make space for new innovative ideas to flow, to contribute with huge new numbers of people and yes... you can have more fun at the same time.

Ask love-based empowering questions to attract more prosperity. At any given time, we are all asking questions. Usually when trying to be more prosperous, we ask fear-based questions such as: Why aren't I getting more clients? What's wrong with me? How am I ever going to pay the mounting bills? These are all fear-based questions and your brain will unfortunately give you answers that will keep you in fear and poverty consciousness. Instead try some love based questions like: Why am I attracting more great clients every day? Why am I joyously inspiring more and more people to love and (fill in your specifics here) others? Why am I attracting more abundance than ever before?

Prosperity flows when you choose to joyously contribute to others, doing what you love for the sake of the divine. By using the five keys, you will make more money, have more fun and inspire more people than ever before.

Discover more mindful meditations from Benson here and here.

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Pack This: 10 Key Travel Tips From A Celeb Nutritionist

We recently took a glimpse inside holistic nutritionist Kelly LeVeque's healthy travel habits while she escaped for a weekend in Palm Springs (see the Instagram stories).

From the blender in the mini bar on down to the on-the-go almond butter packs, we knew these were tips you guys would want to hold on. Kelly is detailing her best advice below - scroll your way through and enter for a chance to win a luxe weekend away at La Quinta Resort & Spa in Palm Springs for yourself while you're at it...

What is it about travel that can easily derail a healthy diet? If you find that eating clean on the road is difficult, you are not alone. This major hurdle is the chief complaint for many of my clients as well. Honestly, how can we be expected to stick to a routine in a new location without our kitchen, gym or supplies? And the answer is: proper planning! Choose a location that supports your lifestyle, build healthy habits and learn to pack your supplies instead of being reactive to the physically demanding stressors of travel.

Location, Location, Location.
It doesn’t matter if you’re traveling for work or pleasure, picking the right hotel location that has the capabilities to support your clean eating and active lifestyle can be the best investment. It only takes a few minutes of Googling to determine if you are in the right place!

Find ways to stay active.
Staying active while traveling is so much easier with plentiful hotel options. I always coach my clients to book a hotel with a proper gym (preferably one that offers workout classes) or is in walking distance to hiking trails or scenic runs. If you can’t find a hotel with amenities that include an “activity calendar,” find a hotel that is in walking distance to a reliable workout studio, and jot down the class times or gym hour that works best with your schedule. This easy task increases your chances of getting there! Recently, my husband and I opted to celebrate New Year's at La Quinta Resort and Club because the gym on property offered nearly six different workout classes daily, giving us the ability to get moving every day.

Is your diet on the menu? 
Do you enjoy an almond milk latte, green smoothie or a big veggie salad? If so, you should try to choose a hotel that has the capabilities to support your lifestyle because chances are you will eat on property at least one or two times during your stay. If you opt for a “no frills” location, it’s best to map out the closest Whole Foods or health food store. For example, in New York I always opt to stay at the Marlton Hotel in the West Village because of the hotel menu and location (walking distance to Hu Kitchen and the Union Square Whole Foods).

Home away from home.
Put in the effort to build a few healthy habits and then opt to stay in the same location every time. Staying in the same location can help you build "home-away-from-home” habits that are easy to execute because you have been successful in the past. For example, after putting in a little effort to be active while in Palm Springs, I now associate that resort with working out, eating healthy and spa days. Unfortunately, the same association can also strengthen your chances of eating poorly. For example, if you ordered a beer and garlic fries from the late-night menu during your last stay in New York, opt to stay in a different hotel, because it’s always easier to create new habits than to break bad ones!

When in Doubt, Pack it Out.
Travel's ability to be physically and emotionally demanding can increase hunger hormones and cravings, so don’t be caught empty handed. It's better to be prepared with protein-, fat- and fiber-based snacks than to end up eating poorly in an airport or out of a mini bar. Here is the hit list of travel supplies my clients bring on the road:

Magic Bullet Mini: Packing a small blender like the magic bullet mini allows my clients to make their #fab4smoothie on the road. On my trip to La Quinta, I was able to have Pressed Juicery almond milk stocked in my fridge and ordered fresh spinach and lemons to my room daily to make my spa smoothie.

Protein Packs: Single packets of pea or collagen protein supports my clients to shut down hunger hormones in an airport (with the airport shake) or ensure they get their #fab4smoothie in their hotel room.

Fat Packs: Wildfriends and Artisana both make individual packets of nut butters, which can be added to your smoothie or eaten as a snack between meals. Are you a fat coffee lover? Bulletproof exec offers a travel size MCT oil and Laird Hamilton offers an unsweetened superfood fat powder creamer -- just don’t forget your frother (it’s great for adding collagen to your coffee too!).

Whole-food Snacks: When available pack whole-food snacks like chopped cucumber, hard-boiled eggs and mixed nut packs, which are all packed with fiber or protein to keep you full on the go!

Hydration: Pack a reusable water bottle and Oxylent vitamin packets. These up your immunity and make drinking water more fun (win, win)! Pro tip: Look for filtered water fountains at your airport, or ask Starbucks to fill your bottle up -- they have free filtered water!

Enter To Win A Weekend away in Palm Springs 
Enter to win a 2-night stay and Himalayan Salt Stone Ritual spa treatment at La Quinta Resport & Spa in Palm Springs.
One winner will be announced in the comments below and notified via email. Good luck readers!
The giveaway closes February 29th at 5pm PST and is open to residents of the continental US only.

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