Conquer Summer Bloating: 7 Hacks Including a Secret Weapon You Should Know from a Nutrition Coach

Bloating—we’ve all been there. That uncomfortable, puffy feeling that can leave you feeling less than your best. Whether it's after a hearty meal or a hectic week, bloating can be a real downer. But fear not. We’ve got you covered with some expert tips to help you debloat like a pro. Meet Alexandra Catalano, a seasoned nutrition coach and wellness expert, who’s graced the screens of The Hallmark Channel's Home and Family, FOX's Good Day LA, and WGN Chicago News, sharing her wealth of knowledge on all things wellness. We sat down with Alexandra to get her top 7 hacks for banishing bloat naturally while boosting your overall well-being. Let’s dive in!

7 Debloating Hacks

1. Hydrate, Hydrate, Hydrate
Water is your best friend when it comes to debloating. Dehydration can trick your body into holding onto water, which leads to that bloated, puffy feeling. Aim for at least 8 glasses a day, but remember, quality matters too. Sipping on lemon or cucumber-infused water not only adds a refreshing twist but also harnesses the natural diuretic properties of these ingredients. Lemon is rich in vitamin C, which can stimulate digestion, while cucumber is known for its anti-inflammatory properties. Both can help flush out excess water and toxins, keeping your digestion smooth and your bloat at bay.

2. My Secret Weapon: Bellway Fiber Supplements
Even with a balanced diet, there are days when your body might need a little extra support, and that’s where Bellway fiber supplements come in. These supplements take the guesswork out of meeting your daily fiber needs, ensuring your digestive system stays on track. I love incorporating Bellway's raspberry lemon fiber supplement into my morning smoothies for a delicious and effortless boost. Sometimes, when I’m in the mood for something more fun, I mix it with coconut milk and fresh blueberries to create refreshing popsicles—perfect for a summer treat. And for those busy days when I’m constantly on the move, Bellway’s fiber gummies are my go-to travel companion.

3. Prioritize Probiotics
A healthy gut is a bloat-free gut. Probiotics, the beneficial bacteria found in foods like yogurt, kefir, sauerkraut, and kimchi, play a crucial role in maintaining gut health. These live microorganisms help balance the gut flora, improving digestion and reducing the gas and bloating that can arise from imbalances in the digestive system. By incorporating a serving of probiotic-rich foods into your daily diet, you can enhance gut function, promote regularity, and minimize bloating naturally.

4. Avoid Carbonated Beverages
Those fizzy drinks might be tempting, especially on a hot day, but they’re often culprits behind that bloated feeling. The carbonation in these beverages introduces gas into your digestive system, leading to uncomfortable bloating. Instead of reaching for a soda, try sipping on still water or herbal teas like peppermint or ginger. These teas not only hydrate but also soothe the digestive tract—peppermint is known for its muscle-relaxing properties, while ginger has been used for centuries to reduce digestive discomfort and gas.

5. Manage Stress Levels
Stress isn’t just something that affects your mind; it has a profound impact on your entire body, including your digestive system. When you’re stressed, your body goes into "fight or flight" mode, triggering the release of hormones like cortisol and adrenaline. While these hormones are essential for responding to immediate threats, chronic stress keeps cortisol levels elevated, which can interfere with various bodily functions, including digestion.

Practices like yoga, meditation, and deep breathing exercises are particularly effective because they activate the parasympathetic nervous system, often referred to as the "rest and digest" system. This helps to lower cortisol levels, relax the muscles in the digestive tract, and improve blood flow to the intestines, promoting healthy digestion.

6. Boost Your Fiber Intake with the Right Foods
Fiber is essential for keeping your digestive system moving and preventing bloating, but it’s important to introduce it gradually to avoid discomfort. Focus on incorporating soluble fiber, found in foods like oats, chia seeds, flaxseeds, and berries. Soluble fiber absorbs water in the digestive tract, forming a gel-like substance that helps move waste through more efficiently, reducing the likelihood of constipation and bloating. Remember to pair fiber intake with adequate hydration to ensure that it can do its job effectively.

Go Green with Leafy Vegetables
Leafy greens like spinach, kale, and arugula are nutritional powerhouses when it comes to debloating. These greens are packed with fiber, which aids in digestion by promoting regular bowel movements and preventing constipation—a common cause of bloating. They’re also rich in potassium, a mineral that helps counteract sodium levels in your body, thereby reducing water retention. A daily salad brimming with these greens, drizzled with a light vinaigrette, not only adds a delicious crunch but also works wonders in keeping that bloated feeling in check.

Fiber Done Right: Why Bellway's the Clear Winner

When it comes to choosing a fiber supplement, Bellway stands out from the crowd for several compelling reasons. Unlike many other fiber supplements that are packed with artificial additives, Bellway is made with organic, all-natural ingredients, ensuring that what you’re putting into your body is clean and wholesome. Its gentle, psyllium husk-based formula is not only effective at supporting digestion and regularity but is also easy on your stomach, minimizing the risk of bloating or discomfort that can sometimes accompany other fiber products. Plus, Bellway’s refreshing flavors, derived only from real fruit juice, make it a tasty and enjoyable addition to your daily routine—no chalky textures or unpleasant aftertastes here.

Whether you’re at home or on the go, Bellway’s convenient options, including powdered supplements and gummies, make it simple to get your daily fiber intake without any hassle. And the best part? You can easily pick up Bellway at your local CVS Health Hub Store, making it even more convenient to elevate your fiber game. To make it even better, Chalkboard readers can pick up one free Super Fiber Gummies by clicking on this link.

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No-Bake Pomegranate Rose Jelly Cheesecake With Elderberry

Prepare yourself for a delectable dessert/snack that's as tasty as it is nourishing. This collaborative recipe from Anima Mundi and Panaceas Pantry will satisfy your sweet cravings while delivering a powerful immune boost. Featuring a blend of Rose Powder and Black Elderberry Elixir, this treat is rich in Vitamin C and packed with immune-boosting benefits. Plus, with the addition of Lion's Mane, it’s not just delicious—it’s also a brain-boosting delight!

Recipe

Base

3/4 cup pecans/walnuts

1 Tbsp coconut oil

2 Tbsp desiccated coconut

1/4 cup Anima Mundi Heirloom Cacao 

6 medjool dates, pitted

2 tsp Anima Mundi Lion's Mane 

Add everything to a food processor and blitz until a dough forms. Press into the base of a lined loaf tin (or 8 inch square). Set aside. 

Cheesecake Filling  

1 cup raw cashews, soaked 4 hours then drained

250g cream cheese / labneh 

3/4 cup pomegranate juice

2 tsp vanilla 

2 Tbsp maple syrup 

1-2 tsp Anima Mundi Rose Powder

1 Tbsp lemon juice

1.5 Tbsp melted cacao butter OR coconut oil

Blend everything in a blender/food processor until very smooth. Pour over base layer, then set in the freezer for 2 hours. 

Pomegranate Elderberry Jelly

3/4 cup pomegranate juice

1 Tbsp gelatine 

2 Tbsp Anima Mundi Herbals Elderberry Elixir 

Add everything to a small saucepan. Stand for 5 mins, then heat just until gelatine dissolves. Remove cake from fridge, then pour this mixture on top. Transfer to the fridge to set (4 hours). 

Use a sharp knife to slice up into desired pieces.

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The Big 3 in Hair Loss Treatments: What Your Hair Wishes You Knew

Let’s face it—hair loss can be a bit of a mood killer. Whether you’re finding extra strands on your pillow or realizing your ponytail isn’t quite as perky as it used to be, it’s easy to feel like your hair’s playing a not-so-fun game of hide and seek. But don’t worry, you’re not alone in this! With so many products out there promising to bring back your luscious locks, it’s hard to know which ones actually deliver.

Meet The Big 3

When we talk about hair loss treatments, the conversation often revolves around three key players: Minoxidil, Finasteride, and Ketoconazole. These are the go-to ingredients, backed by science and loved by dermatologists, that can truly make a difference in your hair’s health. But what exactly are they, and how do they work? Let’s break it down.

Minoxidil: Think of Minoxidil as your hair’s best friend, the one that always knows how to perk things up. It’s a topical treatment that’s been clinically proven to regrow hair in as little as 3-6 months based on studies of topical minoxidil disclaimer. Minoxidil works by increasing blood flow to the hair follicles, giving them the nutrients they need to grow stronger, thicker hair. It’s like a spa day for your scalp—except with results that last.

Finasteride: If Minoxidil is the cheerleader, Finasteride is the strategist. This oral medication works by reducing the levels of a hormone called DHT, which is known to shrink hair follicles and lead to hair loss. By keeping DHT in check, Finasteride helps maintain your hair’s fullness and prevents further thinning. It’s the behind-the-scenes hero that ensures your hair stays on your head where it belongs.

Ketoconazole: Rounding out the trio is Ketoconazole, an antifungal treatment with a secret talent—it’s great for your hair. Often found in shampoos, Ketoconazole helps to reduce scalp inflammation, which can contribute to hair loss. It also blocks DHT, making it a perfect complement to Minoxidil and Finasteride. Think of it as the cherry on top of your hair care routine, giving your scalp the TLC it needs to support healthy hair growth.

Why Hers Hair Is Your Hair’s New BFF

Now that we’ve introduced the big players, let’s talk about how Hers brings it all together. Hers isn’t just about selling products; it’s about empowering women to take control of their hair loss journey with personalized treatment options. Their mission? To help you get back to thicker, fuller hair with formulations created by dermatologists using clinically proven ingredients. And they do it all while keeping things simple, accessible, and yes—fun!

Here’s the thing: most women don’t see their hair loss as a medical condition. It’s more about noticing certain changes, like seeing more hair in the shower drain or realizing your part is wider than it used to be. Women are highly motivated to find a solution, but when it comes to prescription treatments, many feel like they’re left out in the cold, lacking the confidence or access to get what they need. That’s where Hers steps in, making the process easy to find a solution that works for you, without the hassle.

How Hers Hair Works: The Quiz That Personalizes Your Hair Journey

One of the things that we found that makes Hers truly stand out is its focus on personalization, and that all starts with their superstar: The Quiz. This isn’t just any ordinary quiz—it’s the gateway to understanding your hair’s unique needs and finding the perfect treatment plan just for you. Right after the quiz, your answers are reviewed through a medical intake by a licensed provider who considers your hair history and overall health.

Here’s how it works: The quiz dives deep into your hair’s personality. It asks about your hair type, whether you’re dealing with curly, straight, or something in between. Then, it digs into how you style your hair normally—are you a blowout queen, or do you prefer a natural look? The quiz also wants to know how often you wash your hair. Is it a daily ritual, or are you more of a wash-and-go every few days type?

But it doesn’t stop there. The quiz goes into your current hair concerns—whether it’s shedding, thinning, or just a general lack of volume—and what your hair goals are. After you take the quiz, your results go through a medical intake review by a licensed provider. They’ll consider your hair history and overall health to ensure the treatment plan you get is not just personalized, but also medically sound. This means your recommendations are backed by expert care, giving you confidence that you're on the right path to better hair.

And that’s why we love the process. By taking the quiz, you’re not just guessing at what might work—you’re creating a personalized roadmap to better hair. This approach ensures that you’re getting exactly what your hair needs, with no fluff or filler.

The Hers Hair Treatment Lineup: What’s Right for You?

So, what does Hers offer to help you tackle hair loss head-on? Here’s a peek at their star-studded lineup:
Hair Vitamins + Minoxidil: This combo is the ultimate power couple. Minoxidil works to regrow your hair, while the vitamins provide the nourishment your strands need to thrive. It’s a one-two punch for thicker, healthier hair.

Biotin + Minoxidil: Biotin is a fan-favorite for a reason. Paired with Minoxidil, this treatment strengthens your hair from the inside out, making it a great option if you’re looking to boost hair resilience and fullness.

Hers Hair Blends Serum: This lightweight serum is designed to be massaged directly into your scalp, giving your hair follicles the boost they need. It’s a great way to nourish your hair at the root and see visible results in a few short months.

Hair Blends Postmeno Serum: Specifically tailored for postmenopausal women, this serum addresses the unique challenges your hair faces after menopause, helping you regain your hair’s volume and thickness.

Real Talk: What Hers Hair Users Are Saying

We know that when it comes to hair loss, the real proof is in the experience. That’s why we dove into the stories of real users to get the scoop on what it’s like to use Hers Hair. And if you want to hear more, you can check out additional stories on their site.

Lauren, 34
December 2023 - January 2024 - March 2024
Hair Vitamins + Minoxidil

“I started using hers when I began to notice an inordinate amount of hair loss. I was experiencing bald spots and at 33 I just couldn’t accept that. I began using hers in December of 2023 and within weeks I was seeing new hair growth. My bald spots were filling in and it was such a relief. Even now my bald spots have at least 5 inches of growth and it’s all because of hers. I take my pill every night before bed. There is no weird aftertaste or undesired side effects. I am so grateful I found this company, it changed my life.”

Kaitlin, 38
June 2023 - May 2024
Hair Vitamins + Minoxidil

“Discovering my hair thinning has been a really hard and emotional journey. Now I’m 2 years postpartum and my hair is thinner than it has ever been before. I knew my issue was becoming very concerning and I wanted to tackle the issues before it became irreversible.

For my hair to grow back. For it to stop falling out. To be able to brush my hair without the worry I’m pulling precious hair out. To stop finding falling hair on my shoulders. I want to be able to walk out of the house and not think about people looking at my thinning hair.”

Testimonial Disclaimer:
“Customer was given free product. Before/after images shared by customers who have purchased varying products, including prescription based products. Customer's results have not been independently verified. Individual results will vary.”

Wrapping It Up: Your Hair, Your Journey

Think of the quiz as a little self-care moment for you and your hair. Whether you’re just curious or seriously wondering if your hair’s trying to tell you something, the quiz is a super easy way to get started. Plus, it’s not like signing up for some endless commitment—you’re just giving your hair the attention it deserves.

All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or other qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

This story is brought to you in partnership with For Hers. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers.

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Wait, What? The Anti-Aging Must-Have No One’s Talking About

As a wellness writer, I frequently tell myself that aging is a privilege, but I still worry about losing my productivity and optimization (or peaking in it). 

I have this idea that there is some secret sequence of “proper” steps I need to take now to ensure my life unfolds exactly as I want in later years. For example, I’ll scroll through my Instagram feed and see side-by-side comparisons of twins who used Botox or not, who used sunscreen or not, who did a vegetarian diet versus a carnivorous one. Who aged “better”? What should I be doing now to ensure I’m at my best later on in life? 

My subtle fear of missing my “prime” years is complicated by the tension many of us have experienced—that we missed, or scaled back, some life experiences or milestones we expected to have during the pandemic. Now, some of us are desperately trying to play catch up. 

Because I spent my quote-unquote fun years cooped up in my house, I regularly insist that we each deserve three bonus years tacked onto our age. Still, my haphazard reasoning does nothing to slow or still the biology of my aging process; it just minimizes the emotional cost. Physical aging still enacts its price, draining valuable time, energy, and productivity with every year that passes. It takes me more to rile myself up for a day of activity than it did a few years ago. The same activity might take me twice the effort now.

So when I discovered Qualia Senolytic - from Qualia, I scoffed. Senolytics are a class of ingredients discovered less than ten years ago, but they’re already called the biggest discovery of our time for promoting healthy aging and “enhancing your physical prime.” Tempting, right? Supposedly, Qualia Senolytic makes users feel 15 years younger in a matter of months, which sounded too good to be true.* 

But then I delved into the science—and Qualia Senolytic won me over.†

What Are Senescent Cells?

Basically, everyone accumulates “senescent” cells in their body as they age. Senescent cells are associated with common symptoms of aging—joint discomfort, slow workout recoveries, sluggish mental and physical energy. Let's face it. The lifestyle of a 20 year old allows for all-nighters and boundless activity, all with superhuman recovery speed. And I was reaching the age where treating myself that way was having a LOT more lingering consequences the next day. I feel just as bad after a glass of wine on the couch as I did in my early twenties hitting the club. (Yikes.)

Some call these zombie cells. They occupy space in our bodies but don’t serve a functional purpose. They’re as worn out as you or I after a tough HIIT workout. 

Here’s How Qualia Senolytic Helps

Basically, Qualia Senolytic helps your body prune these practically-expired cells, removing them so the rest of the body can thrive. Without this dead weight, you feel more spry and less exhausted. It also supports tissue rejuvenation, normal tissue repair, and revitalization.

The clinically tested formula only takes two days out of your month, and the plant-based blend for this supplement is non-GMO, vegan, and even gluten-free. Its ingredients are fully transparent, crafted by doctors and top scientists. Best of all, the brand has a 100-day money-back guarantee. So if you don’t feel a difference, it won’t make a difference on your wallet. There’s zero financial risk.

Customers praise it for ridding themselves of brain fog. Others note rapidly noticeable joint function benefits fast. For me, I was just hoping I could make it through my day without experiencing an early-afternoon crash—and feeling guilty about any lost productivity.*†

Let’s dive into what makes Qualia Senolytic such a game-changer for aging gracefully. Through a double-blind, placebo-controlled clinical trial, they discovered the effectiveness of these nine powerhouse ingredients. This formula is designed to optimize your body’s natural processes and keep you feeling youthful.* Here’s why each ingredient is so special:

1. Quercefit® Quercetin Phytosome

Traditional quercetin isn’t easily absorbed, but Quercefit® uses a patented Phytosome® formulation with sunflower lecithin to significantly enhance bioavailability. This ensures that your body efficiently utilizes quercetin, aiding in the body’s natural removal of aging cells and promoting youthful cellular function.*

2. Fisetin

Fisetin supports tissue health by facilitating the body’s identification and elimination of stressed cells. By helping clear out these aging cells, fisetin promotes healthier, more resilient tissues, helping to combat the visible and internal effects of aging.*

3. Luteolin

Luteolin also aids in the healthy elimination of senescent cells, ensuring your body efficiently removes aging cells. This helps maintain overall cellular health and function, helping fight age-related cellular damage.*

4. Longvida Optimized Curcumin® Extract

 Longvida®’s advanced formulation boosts bioavailability, making it beneficial for cognitive function, mood enhancement, exercise recovery, and joint health. It helps manage aging cells, promote brain health and lasting cognitive function as you age.*

5. Piperlongumine (from Piper Longum Root Extract)

 Piperlongumine offers novel benefits for healthy senescent cell management, enhancing the body’s ability to clear out aging cells. This leads to optimal cellular health and longevity overall, helping you feel more youthful and energetic.*

6. Senactiv®

By helping your body manage senescent cells in muscle tissue, Senactiv® promotes n quicker workout recoveries and supports healthy muscle repair. This keeps you active and helps resist the slowdown in physical performance often associated with aging.*

7. Olive Leaf Extract

Nourishing joint health, this extract supports joint flexibility and healthy cartilage, to help combat the joint discomfort and stiffness often associated with aging.*

8. Milk Thistle Fruit Extract

Standardized to 80% silymarin, this extract works synergistically with other ingredients to support stressed cell health and overall vitality. It helps promote healthys liver function and detoxification, which can decline with age.*

9. Soybean Seed Extract

This extract supports cellular health and longevity, providing a complementary role in the comprehensive senolytic formula. It helps maintain hormone balance and supports bone health, crucial aspects of aging gracefully.* (It’s not the kind of soy that’s oftentimes vilified by the way).

By combining these scientifically-backed ingredients, Qualia Senolytic offers a cutting-edge solution for anyone looking to optimize their aging process. It’s not just about feeling younger—it’s about empowering your body to function at its best, every day. So why not give your body the ultimate wellness boost?*

My Experience Taking Qualia Senolytic

Each box comes with twelve tablets. You take it as a dietary supplement—six pills one day, and six pills the next. To me, that sounded like a lot at first, but it was pretty easy once I got used to the idea. I took them in the morning. Although I was worried about taking so many supplements at once—I’m a minimalist when it comes to supplements—I was reassured that I only have to take Qualia Senolytics once a month, two days in a row, to feel full benefits.*

And I did feel the effects. Nowadays, I consider myself a pretty low-energy person. I’m more of a homebody than ever, and I have to push myself more to get out of bed and out the door. Energy is my main restriction. If I don’t caffeinate myself to the gills I’m basically useless. But while I’d normally crash midway throughout the day, I found that after taking Qualia Senolytic, I had more even energy that lasted me throughout my tasks without the dips and valleys. 

I could also go for a walk at the end of the day without feeling like I was forcing myself out the door and miserable for the first half of it. While I can’t (of course) tangibly prove the increase in motivation to taking Qualia Senolytic, the difference was so pronounced and so sudden, that I have little doubt it was the primary catalyst. The formula gives me a little more faith that I haven’t missed my physical prime and can still push myself like I’m twenty years old again.*†

The Final Verdict

Over the past few years, I’ve been so focused on optimization and improvement that I hadn’t fully realized before now that helping my body eliminate dead-weight cells seems to do just as much, making “room” for the energy in my body. Part of growing is purging, and ridding myself of zombie cells does make me feel refreshed and less mentally cluttered. I’m eager to continue a regimen with Qualia Senolytic and see its long-term results.*†

Each person might experience benefits at a different speed, so I’d encourage you to be patient in understanding how Qualia Senolytic can make you feel more rejuvenated and awake, supporting your aging process.* 

I still can’t say I’m one hundred percent comfortable with the nuances of getting older, but having sustained energy makes me much kinder to myself about it. Time will pass no matter what, but I feel much more equipped to handle it with the right tools (or supplements) to handle it.

Better yet, The Chalkboard Mag readers can score an additional 15% off with code TCM15. That’ll perk you up for sure.

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 programs.

This story is brought to you in partnership with Qualia Senolytic. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. Use code 

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

†Disclaimer: This review represents the personal experience and opinions of the author, and is not a guarantee, promise, or reflection of other users’ results.  The author was provided product in exchange for this endorsement consideration.

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How to Make the Mineral Mocktail of Your Dreams

Ready to elevate your wellness journey? Comic Tonic – A Guide to Herbal Infusions, Mineral Mocktails, and Healing Elixirs by Kristin Dahl and Jamie Michelle, delves into the vibrant world of herbal concoctions, blending traditional knowledge with modern wellness practices. This book is your companion for exploring a variety of recipes, from soothing infusions to energizing elixirs, all designed to support a healthier, more balanced lifestyle. We're excited to share one of our go-to herbal infusion recipes—a simple, refreshing drink that not only nourishes your body but also introduces a calming ritual into your daily routine.

 LOVERS & DREAMERS MOCKTAIL TONIC

Intoxicating. Magnetic. Dreamy.

A Love Rush For Your Body. Magic On Earth.

BENEFITS / USES

Bright, uplifting, replenishing.

The most gorgeous radiance you’ll ever feel. A beauty-elevating mocktail elixir to uplift your spirit and ground your heart.

This simple mocktail is a refreshing treat anytime of the day. It’s hydrating, thirst-quenching, & the perfect replacement for booze!

INGREDIENTS

• 1 cup sparkling water
• 1-2 tsp. fresh turmeric juice
• 1-2 tsp. fresh ginger juice
• Squeeze of lemon
• 1 tsp. liquified raw honey

Instruction

Mix 1 cup sparkling water, 1-2 tsp. fresh turmeric juice, 1-2 tsp. fresh ginger juice, squeeze of lemon, and 1 tsp. liquified raw honey to a cup filled with ice.
Shake vigorously, sip, and enjoy!

OPTIONAL ADD-INS (for ultimate health & hydration)

• Coconut water
• 1 vial of quinton isotonic minerals
• 1 dropperful of Edion Multi-Minerals
• Anima Mundi’s Curam

 INTENTION

Love rushes through every cell in my body, filling me with the most gorgeous cosmic radiance imaginable.

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Vinos, Listen Up—Here’s How to Pick the Healthiest Wines (Plus, a Few of Our Favorites)

In the wellness community, we often go all-or-nothing on alcohol, claiming it’s either completely harmless (translation: we need our five o’clock glass of rosé) or the devil on your shoulder negating all your other health attempts. The reality is somewhere in the middle. Alcohol can also make social events, relaxation, and creativity easier—but you also feel undoubtedly better waking up without a hangover and any “oh gosh, why did I say that?” regrets.

Like with most vices, moderation is key, and picking high-quality drinks can go a long way in ensuring any chosen alcohol is the kindest possible to your body, mind, and morning-after ego. 

Various wines champion various promises. Should you opt for the sugar-free option in the hopes of reducing any headaches and maintaining your chosen nutritional goals? Or is natural wine—free of additives, produced via simple and low-intervention methods —the way to go? Do organic grapes matter, or are most grapes organic? 

In consultation with sommeliers, we rounded up five of our favorite wellness-friendly wine options to try. Cheers to that.

Pick an orange wine.

NOMADICA ORANGE WINE | Okay, hear us out. Canned wine is actually way more sustainable than those heavy glass bottles—because they’re so much lighter to ship—but that doesn’t mean they’re not elevated too. Each of these stunning cans features an original illustration inspired by the varietal inside, and even a custom playlist to add to the sensory experience of every sip. We found Nomadica for its aesthetic, but it’s also zero-sugar and award-winning, best for drinkers who prefer their wine dry. Its emphasis on accessible taste means that it’s a fantastic entry-level option for vinos who are tentative about wading into the “healthier” wine promise.

What exactly is orange wine? “Skin-contact” wine—which often has an orange hue—isn’t a mix of white and red. Instead, it signals a process in which the grapes are fermented with their skins still on, imbuing the wine with more antioxidants. It also usually has less sugar than other wines, which is why you’ll see many natural wine brands offering the varietal.

Go organic

AVALINE SAUVIGNON BLANC | For a more conventional (err—classic) option, actress Cameron Diaz’s zero-sugar wine brand Avaline is worth every sip. Each bottle contains less than one gram of sugar, and every option is vegan-friendly too. I nearly always get a headache after having a glass (and red-flushed rosacea to boot), but the additive-free nature of this bottle completely transformed my wine-drinking experience. With price points hovering around $20 to $30 per bottle too, the caliber of the wine feels entirely fair for an easy, delicious drinking experience without some of the drawbacks. You can also build your own box, or join the brand’s wine club for special perks.

No, you don’t have to give up red wine either.

FITVINE PINOT NOIR | Don’t they say something about red wine being good for your heart? You might have heard this old wives’ tale repeated by a family member or loved one. The jury’s still out on whether red wine is “practically medicine” for your cardiovascular health, but red wine does contain higher levels of resveratrol, which may help prevent blood vessel damage and similar. Consider this low-sugar pinot noir, which clocks in at only 119 calories per serving too.

Plan ahead to ensure you’re picking quality bottles

DRY FARM WINES CLASSIC MEMBERSHIP | Oftentimes, when I’ve picked a bottle that’s ended up tasting like a gross waste of $15-20, it’s because I panicked in the alcohol aisle while in a rush. I might be hosting a dinner, headed to a friend’s, or simply desperate to be done with my errands for the night. Plus, my wine suppliers don’t often have a wide range in selection.

Being intentional about your wine purchases can go a long way in making sure the bottles you choose align with your values and desires—like ethical farming, no additives, and the like. Dry Farm Wines offers an easy way to ship pure, artisan wines straight to your doorstep on a monthly cadence, so you won’t find yourself without. The price point’s absolutely higher per bottle, but the impressive caliber of each bottle makes it worth it—and might incentivize you to opt for six A+ bottles monthly rather than a steady stream of B- bottles you might pick up otherwise.

The post Vinos, Listen Up—Here’s How to Pick the Healthiest Wines (Plus, a Few of Our Favorites) appeared first on The Chalkboard.

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From Namaste to Soulmate: Practical Steps to a Conscious Relationship

In a world where swiping left and right has become the norm, finding a relationship that truly resonates on a deeper level can feel like a rare gem. Enter the concept of a conscious relationship—one that’s all about being mindful, intentional, and genuinely connected with your partner. To dive into this idea, we caught up with Matt and Ash, the dynamic duo behind The Yoga Couple. With their huge social media following and their Amazon #1 hit The Inner Work of Relationships, they’re all about helping couples create love that lasts. We got the scoop on their top practical tips for building a conscious relationship, and trust us, you don’t want to miss this. Ready to level up your love life? Let’s dive in.

The Inner Work of Relationships

We all love the idea of a fairytale romance—the butterflies, the passion, the happily ever after. But let’s get real: lasting relationships aren’t built on candlelit dinners and dreamy vacations; they’re built in the trenches. Every argument, trigger, or challenging event becomes either a fracture that could destroy the relationship or an opportunity for growth and strengthening our connection.

This is the part most of us overlook when we think about love: that our partners often act as mirrors, reflecting back to us our own hidden wounds and unmet inner child needs, like feelings of inadequacy or fears of abandonment. Our shadows, defense mechanisms, and worst sides of ourselves are revealed when we enter deep intimacy with another person. The good news is this also means our relationship can become the ultimate growth tool by offering us the chance to address our dysfunctional patterns and heal our inner child together if, and only if, both partners enter the relationship willing to do The Inner Work.

Overcoming Insecurity and Blame

Blaming our partner can be a way to deflect from our own unhealed wounds, which are rooted in deep-seated fears of judgment and feelings of inadequacy. These fears, often stemming from early life experiences and conditioning, manifest in relationships as perfectionism, heightened criticism, and intolerance for mistakes—both our own and our partner's.

Distinguishing the difference between blaming someone and identifying what objectively happened in a situation is crucial in creating a relationship free of judgment. Blame often comes from a place of accusation and can make the other person defensive, hindering productive communication. On the other hand, identifying what happened focuses on the facts and feelings involved, allowing for a more empathetic and understanding approach.

Instead of assigning blame, partners who are doing The Inner Work focus on expressing their feelings and working collaboratively toward a resolution. For instance, reframing statements from "You hurt my feelings" to "I felt hurt when my expectations weren’t met, and I’d like to understand any miscommunications that might have happened and find a way to prevent this in the future" can significantly reduce feelings of blame and foster constructive dialogue.

Navigating Disagreements

Disagreements are inevitable, but how we handle them determines whether we grow together or drift apart. Navigating disagreements requires taking personal accountability for our emotions and being vulnerable in transparently sharing them rather than deflecting by accusing our partners.

For instance, instead of reacting with, “You don’t care about me because you did _____,” we can express a genuine vulnerability that invites our partner to empathize and connect with us. Saying something like, “I feel unsettled when ____ happens, and I need ____ to feel secure,” shifts the focus from blame to a request for support.

When triggered during a disagreement, it’s crucial to acknowledge our emotional state and take a moment to center ourselves before continuing the conversation. It also helps to share an honest vulnerability with our partner. Simple phrases like, “I’m feeling defensive and need a minute to gather my thoughts,” help prevent escalation and restore connection by admitting where we might be struggling.

Breaking Toxic Cycles

Unhealed wounds often lead to repetitive conflicts and toxic cycles in relationships. These patterns, deeply rooted in unmet childhood needs, can cause us to react in ways that perpetuate the very issues we want to avoid. However, these cycles can be broken by doing the Inner Work together and becoming curious about our triggers and defense mechanisms.

When we notice that a recurring conflict is starting to resurface, we can pause, become aware of the pattern, and, instead of falling right back into it, ask investigative questions like, “What does this situation remind me of?” “Who was the first person who made me feel this way?” “What is this really bringing up inside me?” “What need am I trying to fulfill by reacting this way?” and “What do I wish my partner would do?” Asking, “What is this teaching us?” and “How can we grow from this?” can also help shift the focus from conflict to growth.

Addressing these underlying issues allows couples to transform their relationship from a source of pain into one of healing and growth. Instead of viewing recurring conflicts as a sign of incompatibility, see them as opportunities to dig deeper, understand each other better, and break free from the patterns that are holding you back. This mutual support can lead to a stronger, more resilient relationship.

Supporting an Overwhelmed Partner

When one partner feels overwhelmed, it can strain the relationship, leading to burnout and disconnection. These feelings often stem from unhealed wounds and can create a cycle where one partner overcompensates, taking on more than they can handle by themselves without help or support, while the other withdraws, shuts down and becomes inaccessible. If left unaddressed, this dynamic fractures the relationship.

To support an overwhelmed partner, create an environment where expressing vulnerabilities and encouraging self-care is safe. Recognizing the need for rest is crucial for the partner who tends to overcompensate. Encourage self-care and offer to take things off their plate without them needing to ask.

For the partner who withdraws, create a space where they feel supported in exploring and expressing their emotions. Shutting down and isoloating when overwhelmed is a sign that emotions are not being processed. Offer reassurance that their feelings of overwhelm are valid and show them through action that they aren’t going through it alone.

Mutual support is the key to navigating overwhelm within a relationship.

Re-parenting Our Inner Child Through Relationships

Our early connection with our parents plays a crucial role in shaping our sense of self, influencing our beliefs, values, and expectations regarding love. Even strained or rebellious relationships with our parents deeply affect our identity, as we often define ourselves in opposition to their values and behaviors.

By acknowledging that both our rejections and acceptances of our parents' influence have shaped who we are, we can better understand how these early experiences continue to impact our adult relationships. This self-reflection allows us to see the connection between our dysfunctional patterns and unresolved childhood wounds.

Practicing the Inner Work together with our partner helps illuminate these shadows, revealing how surface-level triggers are linked to deeper beliefs. With this awareness, we can begin to untangle the emotional knots that hinder our ability to form healthy relationships. A supportive, loving partner who understands and respects our inner child's wounds creates a safe space for healing and growth. This dynamic is essential for mending our hearts and building the foundation for true love.

The post From Namaste to Soulmate: Practical Steps to a Conscious Relationship appeared first on The Chalkboard.

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5 Things Our Editors Are Loving This Week: The Drinkable Sachet Edition

OUR WEEKLY BREAKDOWN of everything in our editors’ pantries, go-bags, bathroom cabinets, and wellness spaces that we’re obsessing over at the moment.

AGENT NATEUR CALM (BEAUTY) | At this point, fangirling over Agent Nateur feels like one of our favorite pastimes, but we have many reasons to continue our gushing hobby. Their most recent launch, calm (beauty), is the ultimate drinkable elixir for all things stress, sleep, radiance, and cellular regeneration—all in one. 

Packed away in easy-to-consume single sachets, this cherry-forward concoction is non-drowsy, melatonin-free, boasting potent concentrations of the highest quality, clinically trialed vitamins, minerals, and amino acids, including spermidine, taurine, organic tart cherry, Glycine, GABA, L-Theanine, vitamin D, vitamin B6, 5-HTP, tryptophan, magnesium citrate, and pantothenic acid. We’ve been calm (beauty’ing) every morning to help ease stress throughout the day and have noticed major benefits. Our skin is glowing too, but with Agent Nateur, we’d expect nothing less.

CYMBIOTIKA LIPOSOMAL GLUTATHIONE | When it comes to liposomal delivery, Cymbiotika is at the top of our list. All of their formulas are driven by science, optimization, bioavailability, and high-quality ingredients. Their Liposomal Glutathione is no exception!

Formulated with glutathione, CoQ10, PQQ, alpha lipoic acid, and vitamin B2, Cymbiotika’s Glutathione delivers a synergistic blend of ingredients for increased antioxidant support to protect the body against free radicals and help maintain healthy cellular function. They recommend taking it on an empty stomach at least 20 minutes before meals for optimal absorption, and can be paired with their Liposomal Vitamin C for a next-level antioxidant boost (we’re obsessed, btw). We’ve been taking both on all of our trips this summer for added immune support.

AKASHA SUPERFOODS LIPOSOMAL SEA MOSS GEL | If you’re not talking about sea moss gel, are you even in the zeitgeist at all? Sea moss gel has come onto the wellness scene as the seaweed do-it-all’er for immune, skin, thyroid, and gut support (just to name a few). 

Beloved by Erewhonites all over Los Angeles, Akasha Superfoods’ Liposomal Sea Moss Gel is one that we keep talking about time and time again. Not only do you get the potent benefits of sea moss in one simple to-go pack, but it is paired with citrus extracts, so you somewhat forget you’re consuming something directly from the sea. Squeeze it into your next smoothie or coffee (you can add it to cold or hot beverages), or just take it directly into the mouth no matter where you are. Now that’s deep wellness.

BEEKEEPER'S NATURALS PROPOLIS LIPOSOMAL + VITAMIN C | Our favorite superfood honey brand has taken the best of their immune-boosting products and compacted all of those things into a single liposomal pack for on-the-go absorption.

The Propolis Liposomal + Vitamin C from Beekeeper’s Naturals pairs bee propolis with 1000mg of vitamin C for a super effective dose of naturally occurring zinc, iron, b vitamins, antioxidants, and polyphenols. Its liposomal delivery system allows for optimal absorption and supercharged proactive or reactive support.

ALO YOGA ADVANCED COLLAGEN SHOT | Alo has already dominated the world of athletic wear, but now it’s coming for the wellness space with fortitude. Their Advanced Collagen Shot brings the heat with an ideal compilation of glow-promoting ingredients, including vitamin C, biotin, manganese, hyaluronic acid, resveratrol, and their own Collavegan™ proprietary blend that is chalk full of amino acids (and they’re never not in our gym bags).

Whether you need better post-workout recovery, gut-soothing support, or an added “oopmh” of radiance, these sachets will have you sachet’ing all day.

The post 5 Things Our Editors Are Loving This Week: The Drinkable Sachet Edition appeared first on The Chalkboard.

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How to Stay Hydrated: It’s Not Just About Water—How Top Athletes and Olympians Go Beyond H2O

Let’s talk hydration. You might think staying hydrated is as simple as drinking a ton of water, right? Well, not so fast! While chugging H2O is definitely important, there’s a little more to the story—like a secret twist in your favorite thriller novel. Believe it or not, hydration is more like a delicate dance than an all-you-can-drink water challenge. Too little, and you’ll feel like a raisin in the sun. Too much, and you might just find yourself with a serious case of overhydration, which is way less fun than it sounds (spoiler alert: it’s not fun at all).

So, how do you nail that perfect hydration balance? It’s about more than just gulping down water—enter the unsung heroes of hydration: electrolytes! And if you’re wondering how to get them, we’ve got you covered with some game-changing tips and a little help from our hydration BFF, LMNT.

Let’s dive into the real secret of staying hydrated without turning yourself into a human water balloon.

The Body's Fluid Balance

It's true that not drinking enough water leads to dehydration, which can cause a host of issues like fatigue, headaches, and even dizziness. But what many people don't realize is that you can also swing to the opposite extreme. Drinking too much water can lead to a condition called hyponatremia. This happens when the sodium levels in your blood become dangerously low, causing an imbalance that affects overall body function—a problem especially common among athletes.

The Role of Electrolytes in Hydration

This is where electrolytes come into play. Electrolytes are minerals that carry an electric charge and are vital for various bodily functions, including muscle contraction, nerve signaling, and maintaining the balance of fluids in your body. Sodium, potassium, and magnesium are some of the key electrolytes that your body needs to stay properly hydrated.

When you sweat, especially during intense physical activity, you lose not only water but also these critical electrolytes. Replenishing only water without restoring lost electrolytes can lead to an imbalance, contributing to overhydration and the risk of hyponatremia. This is why athletes, in particular, are advised to consume electrolyte-rich beverages to maintain proper hydration levels.

Meet the Hydration Hero: Robb Wolf and the Magic of LMNT

Alright, we know we’ve mentioned LMNT a bunch of times before, but there’s a reason for that—we love a product that’s not just hype but is rooted in real science and research. And when it’s created by someone like Robb Wolf, it’s easy to see why we’re so hooked!

So, who’s Robb Wolf, you ask? Imagine the Tony Stark of the nutrition world. Robb is a former research biochemist who’s authored best-sellers like The Paleo Solution and Wired to Eat. But he didn’t stop at just revolutionizing the way we eat—he took on the challenge of making hydration smarter and more effective. That’s how LMNT came into the picture, a product designed to give you the perfect balance of sodium, potassium, and magnesium without any of the sugar or artificial junk you find in traditional sports drinks.

And here’s the cool part—if you pop over to the LMNT website, you’ll see that it’s not just us who are raving about it. There’s an endless list of elite athletes, even Olympic medalists, who rely on LMNT to keep them at the top of their game. 

 

Finding the Right Balance: Hydration Strategies

Achieving the right balance of fluids and electrolytes is crucial for proper hydration. Here are some strategies to help you stay hydrated without overdoing it:

1. Listen to Your Body: Thirst is your body’s natural signal that it needs fluids. Pay attention to this signal, but also be aware of other indicators like the color of your urine (pale yellow is ideal) and how you feel overall.
2. Incorporate Electrolyte-Rich Drinks: For those who engage in regular physical activity or live in hot climates, it’s essential to replenish electrolytes along with water. This is where products like LMNT come in handy. LMNT is an electrolyte drink mix that provides a precise balance of sodium, potassium, and magnesium, without any added sugars or artificial ingredients. It’s designed to help you stay hydrated by replacing the electrolytes you lose through sweat, making it a smart choice for maintaining fluid balance.
3. Monitor Your Fluid Intake: While the “eight glasses a day” rule is a good general guideline, your hydration needs may vary based on your activity level, diet, and environment. Drinking when you’re thirsty and supplementing with electrolyte solutions like LMNT during or after intense workouts can help you avoid both dehydration and overhydration.
4. Balance Your Diet: Foods can also contribute to your overall hydration. Fruits and vegetables like cucumbers, oranges, and watermelon are not only high in water content but also provide essential electrolytes. Incorporating these into your diet can support your hydration efforts.
5. Avoid Overconsumption of Plain Water: While it might seem counterintuitive, consuming large amounts of plain water in a short period can dilute your body’s sodium levels, leading to hyponatremia. Instead, focus on balanced hydration—pairing water intake with electrolyte-rich beverages like LMNT ensures you maintain the correct fluid and electrolyte balance.

Hydrate Smarter, Not Harder

Incorporating LMNT into your hydration routine can elevate your game, especially during the hot months. This electrolyte drink doesn’t just help with fluid retention; it fuels your energy and enhances your overall performance, enabling you to soak in every sun-drenched experience.

Ready to step up your hydration game? Give LMNT a try, and experience the difference that smart, science-backed hydration can make. After all, when even Olympic athletes are on board, you know you’re in good company. 

The post How to Stay Hydrated: It’s Not Just About Water—How Top Athletes and Olympians Go Beyond H2O appeared first on The Chalkboard.

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Is the Elemental Diet the Answer to Your Digestive Woes?

Digestive struggles can feel like an endless maze of confusion and discomfort. For many, finding the right balance between diet and gut health is a never-ending journey filled with trial and error. With countless diets promising relief, from low-FODMAP to gluten-free, the search for a solution can often lead to more questions than answers. One option that not many people know about is the elemental diet—a less mainstream but potentially effective approach that could offer some much-needed relief. It’s not widely discussed, but for those who’ve tried everything else, it might just be the hidden gem in the world of digestive health solutions.

We had the opportunity to chat with Krystyna Houser about her journey, her determination to heal her gut, and the creation of mBIOTA Labs. Here’s what she had to say.

HOW I KNEW SOMETHING WAS WRONG

Nobody feels their best after having their third baby, but this felt different. Every time I ate, I would get a shooting pain in my stomach that moved from one side to the other and almost instantaneously bloating would set in. I had severe brain fog, and a mystery rash on my face. At first I considered “mom brain,” but deep down I knew it was more.

But the worst part was the extreme bloating. I would begin a meal looking normal, and afterwards, I looked nine months pregnant and was incredibly uncomfortable.

Nobody had any good answers for me. Over the next two years, I saw a multitude of doctors. They told me I might have postpartum depression or that it “was all in my head,” at one point even referring me to a therapist. Looking back, it’s crazy how I started to doubt myself.

I thought maybe they were right—maybe it was all in my head. But the second I walked into Dr. Frank Lipman’s office, I knew it wasn’t.

He practices a mix of Eastern and Western medicine. He listened to my symptoms, took a close look at my eyes and tongue, and said six words that changed my life forever:

“I’d bet anything you have SIBO.”

I’d never heard of it.

WHAT IS SIBO?

SIBO stands for Small Intestinal Bacterial Overgrowth, and it means exactly what it sounds like – bacteria overpopulates your small intestine. It’s not a primary disease, which means when you have it, there is something else causing it. 

You can get it for a lot of reasons. Maybe you have a GI condition like Crohn's or IBS, but not necessarily. Some people have surgery, or go on a round of medicine, or recover from food poisoning, but they never feel quite right afterwards.

I’m not sure how I got it but I suspect it was from a course of incredibly strong antibiotics I had to take. Regardless, something slowed down my digestion and trapped food in my small intestine, creating a surplus of gut bacteria, and wreaking havoc on my entire body.

ONCE I COULD NAME IT, I COULD FIGHT IT

It was a game-changer to hear someone validate that my pain was real. When I learned that it was an issue with my GI tract, I researched as many specialists as I could find. I wanted answers.

My journey led me to Dr. Mark Pimentel and Dr. Ali Rezaie, two pioneers in SIBO research at Cedars-Sinai in Los Angeles. When I asked them what they would do in my place, they said “an elemental diet” but that it was so unpalatable that almost none of their patients were able to do it and instead used antibiotics.  Challenge accepted.  Over the next two years, I completed four courses of elemental diet (to induce remission) and in between followed Low Fermentation Eating (to maintain remission.)  After this, I returned to regular eating and I am thrilled to say I have stayed SIBO-free for just over six years now.

WHAT IS AN ELEMENTAL DIET?

It’s not what you think of when you think of a “diet” like Atkins, or keto. Elemental diets are a liquid diet that replace solid foods for a specified period of time (usually about 2-4 weeks). They provide all the nutrients you need in their purest, most elemental forms – they are predigested, so your GI tract can rest and recover.

Elemental diets provide your body with what it needs to function and nothing more. No additives, no allergens, and no distractions.

Because the elemental diet requires almost no digestion, my body was able to absorb the nutrition it needed and the “disruptor” bacteria in my gut was starved of a food source, leading to the eradication of the “bad” bacteria while allowing my gut microbiome to essentially reset to its factory settings. Being on the shakes changed my life, but I have to be honest, it was also one of the worst months of my life.

The shakes tasted awful. I mean, truly unparalleled awfulness.

I had to have a serious conversation with myself before I took my first sip for each meal, and it made an already challenging situation even more daunting. I gritted my teeth and got through it, but I knew there had to be a better way, and I set out to find it so others would not have to similarly suffer.

It took years of research and development with food scientists and Drs. Pimentel and Rezaie, but we finally got there. The end result was mBIOTA Elemental™, a fully elemental diet you can actually drink for two weeks.

IS AN ELEMENTAL DIET RIGHT FOR YOU?

mBIOTA Elemental™ is safe and clinically proven, but it’s important to understand that this is not a fad diet, or a shortcut to weight loss. Elemental diets across the board are a medical food that must be taken under medical supervision.

What I’ve realized over the course of my health journey is that the gut microbiome is as personal as your fingerprint. And what works for one person, might not for another.

For example, by their very nature, elemental diets rely on unprocessed sugar that gets absorbed within the first 2-4 feet of the small intestine. The near-instant absorption of the nutrients is the reason why it changed my life. But that quick fix of sugar would possibly not sit well with a person who has diabetes or a history of unstable blood sugars.

You don’t need a prescription to purchase an elemental diet and start taking it. But even so, you should always talk to your doctor before starting a medical food.You know when something is wrong with your body. Even if the tests don’t show it, and people start telling you it’s in your head, my advice is to trust your gut.

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