The Year of Cozy: Watercolor Burlap-Textured DIY Coasters

'Tis the season to get crafty! Who doesn't love gifting or receiving a thoughtful and heartfelt homemade present crafted by yours truly? This year there are literally hundreds of possibilities with Adrianna Adarme's new book, The Year of Cozy, providing endless DIY inspiration and recipes to last you all year long. We can't think of a better way to celebrate the season than with an artsy girl's night in crafting these adorable watercolored burlap-textured coasters.  My friend, ceramicist Lindsay Emery from Suite One Studio, made many of the custom pieces you see in my book. My favorite pieces from her are ones where she presses a sheet of burlap onto the clay, creating a warm and beautiful texture. I wanted to attempt this technique, too, but since I’m not nearly as skilled as Lindsay (she works with porcelain) and I don’t have a kiln in my garage, I used air-dry clay. These coasters couldn’t be simpler to make. You cut out circles of clay, roll the burlap onto them, and wait for them to dry. I think the watercolors look beautiful in the impressions created by the burlap texturing, too.

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Little Mueslings’ Berry Cashew Cream Tarts With Raw Almond Crust

This Aussie's vibrant photos of superfood-filled treats caught our eye while deep-diving on Instagram. Tonia of Little Mueslings gorgeous smoothies, bars and other recipes are packed with so much nutrition it's almost overwhelming! Everything she makes is colorful and gorgeous, and we're excited to bring you this recipe. This raw cashew cream tart only feels like an indulgence. That’s the beauty of raw desserts! This tart is so packed with vitamins, minerals and antioxidants from all these wholesome raw ingredients, there’s no need to add anything processed or calorie dense. Naturally sweetened with fresh fruit, flavored with herbs and spices like ginger, mint, tea leaves, this tart may take a little grocery shopping, but is sure to please. Get the powerful dose of healing and beautifying nutrition below...

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Bloglovin’ Finds: 6 Gorgeous + Natural Ideas For Holiday Decor

It's easy to become so overwhelmed with ideas and inspiration for the holidays that we forget to actually hop offline and get down to decking the halls - whether scrolling through our social media feeds or on our favorite blogs. We love these six inspirations for natural, but modern, and luxe-feeling holiday decorations we found via Bloglovin'! Some of the inspo' comes from blogs we follow religiously, others we discovered by trolling this digital dream-catcher's topics for the very first time. Who are you following on Bloglovin'? Us, we hope! Tell us who else has been inspiring you lately...

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Copper Bottles, Naps + Warm Milk: 8 Ayurvedic Solutions For Depression

whether you're 'in a mood,' or truly struggling with depression, each of us know what it's like to feel utterly weighed by our emotions. Our emotional well-being is deeply tied to the balance of our physical bodies, our hormones, the weather and seasons - so many interconnected aspects of life.  Shrankhla Holecek, Ayurvedic expert and creator of the therapeutic Uma Oils, shares below about using Ayurvedic principles as tools to balance depressed emotions.  Don't underestimate the power of some of these simple ideas. Also, did you know you should be drinking from a copper water bottle? Us either! We love Shrankhla's ideas below... As we discussed in our last article on Ayurveda and anxiety, within Ayurveda, all matter is believed to be made up of five elements – earth, fire, water, air, and ether. They manifest in the human body as three basic principles: Vata (ether and air), Pitta (fire and water) and Kapha (earth and water). It follows that physical or mental afflictions – including depression and mood swings – are created from an imbalance in these principles. Depression is typically attributed to a Kapha imbalance, but Pitta- and Vata- based depression can occur, too. Kapha depression is often characterized by a lack of energy, while Pitta manifests as agitation, and Vata as anxiety. Pitta depression is often linked to self-destructive behavior, and requires close management. Despite these subtleties, below are some broadly relevant practices you can implement to combat depression and anxiety, regardless of principal type. Although depression can feel debilitating, the first step toward its management is its recognition. These Ayurvedic solutions are easy to integrate, and can be effective tools to promote positive well-being, and help alleviate feelings of depression. Most importantly, remember that you’re not alone, and that you’re stronger than an emotional imbalance – feelings of anxiety and depression can be overcome! [olists num=1] [olists num=2] [olists num=3]

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Green Goddess Guide: Jovial King of Urban Moonshine Apothecary

Digestive bitters are one of the coolest herbal remedies you may not know about! We're talking with the founder of this artisan herbal apothecary to disover her secrets for glowing skin and vibrant health...

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Making The List: Free + Native On Manifestation Journaling

We're stunned to be wrapping '15 so quickly, but excited for the rapidly approaching new year. In this moment, just before the holidays go into full swing, break out that journal and get real about what your heart is set on for the near future. We're talking about journaling and getting really honest with ourselves with Free + Native's Lacy Phillips... Making 'The List.' I consider learning this simple habit one of the most important factors in how one’s life plays out. Hippie reasoning aside - manifesting, the universe, the vortex - making a list, even for the non-hippie, can help you to get incredibly specific about exactly what you would like from life. Without specificity, it's difficult to figure out what you do not want from life. Figuring out what you don't want, helps you to ensure that you accept nothing less than what you truly desire. It is in that specificity that, after a few false offers and some tough turndowns, exactly what you're looking for will appear. Making 'The List,' as suggested below, may seem too much like wish-making or gambling, but give it a try with something you desire in life. Start small with a subject that you truly believe you deserve. Something concrete. Maybe it’s a piece of furniture you've been wanting? Make a list. Accept nothing less, and watch that groovy chair appear out of nowhere in your life. The phenomenon is real - and it gets very fun. The more you live by this specificity and the notes you make, the less unspecified resistance appears in your life, until one day you wake up and realize that your life can shape into absolutely anything your want and desire. Then you start living tuned in with what you really desire. Three important components play into making The List. Here they are...

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All The Feels: 3 Keys For Managing Emotions During Family Gatherings

The holidays can stir up all sorts of emotions both good and bad, and since most of us will be retreating back to our childhood homes to be with family, it is easy to get lost in their visions of us as our ten-year-old selves rather than the fully grown and independent person we've worked hard to become (and all the quirks, personality and opinions that come with it). Despite the want to be close with family and share some quality time, emotions can run high and we may find ourselves a little too close for comfort. Katie Horwich of  WANT (Women Against Negative Talk), provides some insight and helpful tips to staying sane, stress-free and curb the negativity, by being your true self this season.  The holiday season. On one hand, it’s a time of food, fun and family togetherness. On the other hand… it’s a time of food, fun and family togetherness. Getting together with the family can bring out all sorts of emotions. No matter how close your clan is or how different you all are, the various personalities at play coupled with the high-energy of the holiday season too often means we end up associating this time of year with stress, obligation and forced oversharing. Everyone somehow gets entangled in everyone else’s business, and come mid-December we’re counting down the days until the parties end and the New Year strikes. What a waste of holiday cheer! Setting mindful boundaries with our loved ones right now is crucial to not only our sanity, but to our relationships with our relatives. For most of us, we’re only with our extended family a few times throughout the year, so it’s important that when we are all together, it’s helping to build the kinds of relationships – and, so cliché, but memories – we want to have. It can be so easy to get into a scuffle when there are lots of different personalities in the room, but it’s easily avoidable if you’re coming from the right place. Make sure the underlying emotion you carry with you is love. Be empathetic. Be assertive. Listen to your heart for cues on when to budge and when to stand firm. When to speak up and when to let it go. Just because you’re with your family doesn’t mean you need to morph into a different version of yourself. The more you do this, the more they’ll catch on. The more they catch on, the more comfortable they’ll feel doing the same. And that’s the best holiday present you could give them. Here are three ways to keep things civil, compassionate and in control without resorting to anger or walls.

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6 Ideas For The Thanksgiving Table That Don’t Involve Pumpkins

Traditional is good. Stale is not. We've gathered together a few ideas we love for the holiday table, Thanksgiving especially. Instead of pumpkin, think pomegranate. Instead of faux fall leaves, try all American cotton stems. From DIY to 'just go buy,' these six ideas will add a natural touch you can make as modern or throw back as you wish..

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Butternut Squash Hummus + 6 Tips For Holiday Prep

No matter how hard we plan for them, the holidays always seem to sneak up on us. Whether it's forgetting an ingredient or a place-setting, something always seems to slip our minds when it comes to planning 'the feast.' Fear not, talented chef and lover of healthy comfort food, Pamela Salzman, has provided us with some great tips to prep, stay organized and stress-free this season so you can spend more time focusing on the important stuff and actually enjoy the food and company. To help us do that, check out her to die for (and easy) recipe for butternut squash hummus.  Although Thanksgiving is arguably the biggest cooking day of the year, with some advance planning and organization, your Thanksgiving can very easily be a happy one! Here are a few tips to keep in mind over the next 48 hours, plus one of my favorite light bites to serve before Thanksgiving dinner, this Butternut Squash Hummus. It’s beautiful, tasty, seasonal and the perfect thing to nosh on before the main meal. Although the recipe is straightforward and easy, you can also cheat by pureeing a little roasted butternut squash and store-bought hummus in the food processor. Spread it on a plate and add all the suggested toppings for extra deliciousness! [olists num=1] [olists num=2]

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Digestive Enzymes 101: Avoid The Food Coma with Dietitian Keri Glassman

We're nearing what is essentially the indigestion Super Bowl this week and bringing you a slew of insights from registered dietitian, Keri Glassman. Yesterday, we talked about digestion cheats that will keep you feeling well. Today, it's all about digestive enzymes - what they are, how they work and why you need them. Keri is helping is "break it down"... It’s fascinating what happens to our Thanksgiving feast the second it goes from fork to lips. And some things are best left as mysteries, but we are talking about our bods here, so being in the know about what’s going on in there has a few benefits - especially beating the bloat on Turkey Day. Our bodies are amazing vessels, teeming with activity you may not know much about. In the name of food coma prevention, let’s demystify together. Here are a few basics about how the digestions process works and the enzymes you need to stay well... When any meal begins, the body enters into mechanical digestion mode. This is the chewing and chomping of your food to break it into bits that can pass through your esophagus. Most of us don’t think much about what happens next, but knowing what’s going on, may make it easier to keep your pants buttoned. With food broken down from large to small, digestion kicks into chemical mode. This is when enzymes come into play. Enzymes are proteins that break down the food you ingest into even smaller particles, taking them all the way down to their simplest chemical forms - the forms your body can use. Enzymes help the nutrients get to your blood so they can go where your body needs them most. Between the yum in your mouth, and the comfortably full (yes it’s possible!) feeling in your belly, there are an army of digestive enzymes hard at work. Thanksgiving is a big process from start to finish and the same is true of your digestion. Here's what happens with each dish... [olists num=1] Supplementing your digestive enzymes with a supplement is key for surviving big meals throughout the holidays. For optimal digestion, it’s best to take a supplement before eating your (delicious Thanksgiving) meal! Look for supplemental enzymes that are organic, non-GMO and with high potency. For large meals like Thanksgiving, try a supplement that can break down carbohydrates, fats, fiber and protein helping the body absorb nutrients and convert food into energy. I love Enzymedica’s Digest Gold which has “combined strains of enzymes that work in various pH levels." 

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Whip Cream, Break An Egg: 8 Ways To Be Angry in the Kitchen

Angry? Beat an egg. It'll buy you some time, keep you quiet and help you process all those thoughts while still "beating the hell out something delicious." In Finding Yourself in the Kitchen, chef and author, Dana Velden offers up spot-on insights like this one and the excerpt below.  This is just the kind of hilarious insight that makes Dana's book one of our favorites of the year. See our full list of must-have gift books here and enjoy these tips from Dana that every cook in the kitchen should take to heart this holiday season!  I'm not often angry but when I am, I can feel the energy bouncing around inside of me like a wild beast, and the only thing I can focus on is the urgent need to let that tiger out. Slamming things like doors and dinner plates is one way to do it, although that can create a whole new set of problems. Yelling, too, offers a release but it can also cause a lot of grief: When the tiger speaks for me, I usually regret it for a long, long time. Anger is an emotion of rejection. It has a hard time sharing the room with intimacy, although it can be said that we only get angry when we really care, when something or someone matters enough to us. But still, when we're angry, something is happening that we do not like, and in a very forceful way, we want it to go away. People often deal with their anger in two ways: either flying off the handle or trying to smooth it over. Either way, we just don't want to feel what we're feeling anymore. But when life's circumstances conspire in a way that is deeply unjust, sometimes anger can be the appropriate response, so our anger can actually be worthy of exploration. If only we can find a way to be clear-eyed in the middle of its messiness and reactivity. Anger contains within it its own antidote, a clue to resolution and peace. Somewhere in the middle of all that heat and mayhem, there's a truth that's perhaps a little too much to take but still necessary to know. We need to see clearly into anger even when we're caught up in it. Tricky stuff. It's hard to find this clarity when you're throwing a head of cabbage across the room. The release is there, but the opportunity for insight is lost. It may be difficult to imagine, but this is a good time to go into the kitchen and find something to do that's useful and physically engaging, something that allows for vigorous and exhausting movement, like kneading bread. This way, anger's energy is diverted to something productive, and the mind has an opportunity to engage the root cause of the situation in a less reactive way. Or maybe your habit is to stuff the anger before it can bloom and get you into trouble? The solution is actually the same. By taking on a vigorous task, we can coax the anger out into the light of day, giving us an opportunity to reflect before immediately channeling it back into the activity. So when you find yourself in the realm of anger, don't lean into it and don't back away from it. It's only by standing straight up in the middle of the fire that you will find the nugget of truth that truly releases you. The trick is to stay connected to your anger without being controlled by it, and one way to do that is to go into the kitchen, roll up your sleeves, and start beating the hell out of something delicious.

how to be angry in the kitchen: 8 ideas (or "How to beat the hell out of something delicious.")

1 - Whip cream using only a hand whisk, a clean bowl, and all the strength available in your dominant arm. 2 - Skip the electric mixer and cream the butter and sugar in a sweet recipe with a wooden spoon. 3 - Finely shred and then squeeze and knead and pummel a head of cabbage for sauerkraut.  4 - Try your hand at gougeres, a French cheese puff that requires beating several eggs into a sticky dough until it is smooth. 5 - Make Southern-style beaten biscuits, which require 20 minutes of being whacked with a hammer (30 minutes if they’re for company). 6 - Make mayonnaise by hand. 7 - Make bread or fresh pasta - both require kneading. 8 - Get out the mortar and pestle and crush or grind away.

Reprinted from Finding Yourself in the Kitchen by Dana Velden. (c) 2015 by Dana Velden. By permission of Rodale Books.

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Tummy Cheats: 4 Keys To Improving Digestion During The Holidays

Bring on the (free-range, heritage) turkey! Thanksgiving is no time to hold back, but we're equipping you with a wide range of tools that'll help you get really thankful without losing your digestive cool. Keri Glassman is a registered dietitian and wellness author that has just the right tips for us to eat well without the cliche stomach ache. Her tips for mindful eating and improved digestion come just in time - some take a little planning: we love the idea of an annual post-feast hike or nature walk for growing families and for friendsgivings! Here's Keri... Healthy living can include some hard-core days of clean eating, but it can also include a little solid indulging - and that is absolutely alright in my book! You love your detox days, but you can also love your indulgences - the trick is the balancing part. In order to successfully get through Thanksgiving (and, yes, this applies to Halloween, Christmas, Easter and Valentine’s Day, too!) you need to indulge in the stuffing, cornbread, pie and bird just enough to trigger your happy place, but not so much that you trigger the need for medication and an emotional eating escapade. Balance, friends. I’m offering these tips to get your digestion on point so you don’t wind up feeling like a gassy, stuffed, uncomfortable and regretful Pilgrim this year. Here they are:

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Dr. Christiane Northrup on Awareness + The Magic of Life

In this final essay from Dr. Christiane Northrup, our November Guest Editor dives head first into her thoughts on encountering what she calls "big magic." Whether honoring the powerful sense of connection we feel when going totally off the grid and into nature or feeling the support of something completely supernatural as we make our way through the important work of our lives, Dr. Christiane reminds us to be open to what lays beyond our natural boundaries... Magic abounds. It’s everywhere. We just have to invite it in. And notice it when it happens. I want to share some big magic from my life this summer as a way to spark your own. And yes, I love the term Big Magic - which also happens to be the title of one of my favorite new books by Elizabeth Gilbert. Here we go! This past summer I journeyed to Mt Shasta in Northern California - a place that my good friend Dr. Deb Kern had always dreamed of visiting. And so she organized a retreat. Mt Shasta is said to be the home of the ancient Lemurians and also the place where the archangels come to the Earth. Whatever you believe, one thing is certain. The Mt Shasta area is a very special power spot on planet Earth. It is also almost completely free of EMF’s (electromagnetic frequencies from cell towers, etc.). You can feel the high vibration and purity of the place. And you can’t get a cell signal most of the time either. I stayed at a place called Stewart Springs, which features a huge wood-heated sauna (one of the few remaining in the U.S.), special tubs for soaking in the mineral-rich spring waters, and also massage areas. I learned that Stewart Springs has both a male and female spring that come out of the ground at the same place. The female spring leaves a red residue from the iron in it. While the male spring leaves a white residue from calcite. It is the male spring water that is used in the baths and in the plunge pool for after the sauna. Apparently the female spring water “eats” the pipes and can’t be used. At the place where the two springs emerge from the earth, there is a gazebo with a clear dome so that you can look down to observe them. The open-air gazebo also has a large altar where people have left notes, crystals, pictures, and various sacred objects as a kind of homage to this most special place - and the energies of masculine and feminine that arise side by side from inside the Earth. I loved being at this gazebo and left an offering along with a prayer and an intention to merge the male and female energies within myself. How divinely orchestrated it felt to be at this one place on the planet where the male and female energies merge. Especially since the planets Mars and Venus have been doing a very special and unusual dance in the sky - coming together on three separate occasions in 2015. The first was in February, the second was August 31, and the third and final conjunction is November 2. There is an ancient saying attributed to Hermes Trismegistus, the founder of the Hermetic tradition, a mystic path of divine union, which is “As above, so below.” What goes on in the heavens affects us profoundly here on Earth. So this year, I’m sure you have noticed that countless relationships, including those of many celebrities, have broken up. That is because the Mars/Venus conjunctions in the sky above are urging us to be whole down here on Earth. Here’s what that means. Everyone single one of us - whether male, female, gay , or transgendered has an inner Mars and an inner Venus. Mars represents the part of us that is the go-getter. Our zoom zoom. The part of us that goes out and gets it done. Mars is associated with masculinity. And women very often project this part of themselves on a man instead of “owning” their own Mars. Believe me, I sure did until I woke up following my divorce years ago. Likewise, we all have an inner Venus - which is all about receptivity, beauty, and self worth. Again, many men project this feminine side onto women instead of owning that tender deserving part of themselves. The Mars/Venus conjunctions of this year have been nudging every single one of us to become whole by withdrawing the projections on others and becoming whole beings within ourselves. Take the moon for example. The moon rules the flow of the tides on planet earth. And it also rules the flow of fluid in our bodies. When women live close to the land with natural light, they tend to get their periods at the dark of the moon and ovulate at the full moon. Though many have lost that connection consciously, it is never really lost. While at Shasta, I learned that there is only one other place on Earth where male and female springs arise at the same place. Glastonbury, England. At the White Springs (male) and the Chalice Well (female). I couldn’t believe my ears when I heard this. I had planned a pilgrimage to Glastonbury nearly a year before – something that I had always wanted to do. Divine guidance had orchestrated a most profound manifestation of Mars/Venus energy in my life. Here’s the thing. I really don’t like to travel much - especially long plane trips. And so I usually don’t. But this year, I somehow managed (not consciously) to be at two spiritual retreats in the only two places on Earth where this male/female phenomenon happens. Mystical, my friends. My fellow pilgrims to Glastonbury were also perfectly divine. Meggan Watterson, the gorgeous religious scholar, devotee of Mary Magdalene, and author of Reveal, and Kyle Gray, a tattooed, hilarious DJ angel intuitive and communicator from Glasgow, Scotland and author of Wings of Forgiveness. I am wise enough to unabashedly choose my travel companions wisely. They have to be fun. And know how to be fun without needing recreational substances to relax! While driving, we saw Stonehenge out the window - standing majestically in the field. And I was reminded that this Neolithic structure, as well as many others, were built in such a way that the sun hits it in a certain way on both the winter and summer solstices. And a million or more people come to visit each year. Another sacred power spot on planet Earth. Another reminder of our connection to the Earth is sacred. While at Glastonbury, we visited the male White Spring, which is covered by a gothic stone structure - complete with pools and altars to both the Goddess and to the Horned God - Venus and Mars, if you will. We sang a song to the Goddess. And left offerings for both the male and female aspects of Divinity. And then we visited the Chalice Well (female) - with it’s beautiful depictions of the Vesica Piscis both in the walkway leading to it and also in the covering of the well itself. The Vesica Piscis is comprised of two intersecting circles symbolizing the union of spirit and matter or masculine and feminine. We filled bottles with Chalice Well water to bring back home. And bathed some crystals in the spring water. Crystals hold and magnify energy. We gave them a good charge! One of the highlights of the trip for me was a visit to St Margaret’s Chapel, a part of the huge Glastonbury Cathedral. I did my obstetrical training at the former St. Margaret’s Hospital for Women on the top of Dorchester Hill in Boston back in the day. St Margaret of Scotland spent her life in service, loving everyone unconditionally. She is associated with the divine feminine (which I didn’t know until just now when I looked it up. And then got chills - a sure sign of a spiritual connection.) Each day at St Margaret’s began with Sister Anna reading morning prayers over the loud speaker - prayers that could be heard throughout the hospital even as we performed a difficult delivery or a C-section. Even when we were resuscitating a baby. I always felt comforted by those prayers. There was also a plaque at the scrub sink that I’d read before going into surgery. It was a prayer to Archangel Raphael, the great healer. And though I don’t remember the words, the gist of it was that we prayed that Archangel Raphael would work through us while we operated so that we could be a force for healing. I loved knowing that I wasn’t alone in the operating room. And that forces greater than me were helping. If you think you’re doing all this alone, it makes for a huge amount of stress that is unnecessary. Yes, you have to master surgical skills, and anatomy, and know how to tie knots if you are a surgeon. No matter what you find yourself doing, there is no short cut to mastering your trade or profession through work and discipline and time spent. That’s a given. But when you also invite in the Big Magic, while also working diligently, you soon realize that there are forces much greater than your own intellect that you can call on to assist you with all aspects of your life. And nothing is more exhilarating. So, what Big Magic is happening in your life right now?

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A Superfood Holiday: Cranberry Orange Chia Seed Chutney

Light bulb moment! We've been using chia seeds all year in every possible combination, from smoothies to puddings and even in healthy baked goods. We love to get that weird, but natural chia seed gel into our diets for all the healthy fat and fiber, but had never thought about it in relation to Thanksgiving dinner. The other day our team realized that a chia gel with cranberries might just blend right in on the holiday table - we could sneak in a little superfood upgrade to the meal without upsetting any traditionalists! We set out to create our perfect version of this cranberry-based chutney and, after a little tweaking, our final recipe with ginger, orange and cinnamon is pretty incredible! This chutney is a simple and delicious way to cut out some sugar and add a little extra fiber to the main meal next week - possibly without anyone being the wiser. Give it a try and let us know how you use it for holiday gatherings...

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Spicy, Smoky, Sweet + Sour: Farm-To-Table With The Red Hot Chili Peppers

What could be a more perfect way to raise money for the Silverlake Conservatory of Music than a night filled with the incredible music of John Legend and the Red Hot Chili Peppers? Adding one of our favorite farm-to-table caterers to the mix! This month, our talented foodie friends over at Heirloom LA catered this fundraiser close to their hearts and showcased yet another spread of gorgeous foods from local farms. Heirloom supports local education initiatives of all shapes and sizes. Read on to hear all about the team's passion for art education and a recipe that fits this rock'n roll theme to a T.. This is our fifth year cooking for the annual fundraiser for Silverlake Conservatory of Music, a non-profit founded by Flea of the Red Hot Chili Peppers. It works to provide music lessons and instruments to the community, and it also offers scholarships to underserved children. The event brings out an array of music industry greats, including this year's performance by John Legend and the Chili Peppers.  It seemed apropos, considering the performance, to serve up this practical recipe from this event we're sharing below: smoky sweet and sour peppers that were paired with wild-caught salmon, curried aioli and smoked tomatoes. Right now our favorite peppers from the Santa Monica Farmers Market are JF Organic’s, based on their punch of sweetness and rich colors. One heirloom variety is so intensely red that they call it a “lipstick" pepper! Make sure to get an array of colors and then use this condiment to accompany anything from the grill, cheeses, sandwiches, tacos, eggs, a garnish for soup… It’s just so versatile!

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Leaky Gut 101: Does Your Gut Need Healing + The Bone Broth Phenomenon

We've talked about it a lot, and with good reason - bone broth, the modern day panacea, is here to stay. Whether healing leaky gut syndrome, boosting the immune system or simply improving our glow, this nearly forgotten traditional remedy has regained popularity recently thanks to the resurgence of both the paleo diet and ancient, traditional foods. "Leaky gut syndrome" is a condition that comes up often lately in natural health circles. It's often discussed in relation to the bone broth trend, since the gelatin in broth is purported to be healing for the digestive tract. Many natural health practitioners are pin-pointing a "leaky gut" as the root issue behind the chronic fatigue, bad digestion and nutritional deficiencies they're seeing more and more commonly these days. We recently came across Pete's Paleo, a natural foods delivery service that offers a 30-Day Gut Healing Kit. The idea of their simple 30-day protocol intrigued us, so we met with owners Pete and Sarah Servold to hear more about their perspective on leaky gut syndrome and healing through food. (Editor's note: Pete and Sarah aren't medical professionals. For a deeper dive on this topic, we recommend taking a look at Dr. Junger's Clean Gut.) The Chalkboard Mag: What is leaky gut syndrome really? And which health problems are likely caused by the root issue of a leaky gut? Pete Servold: Leaky gut is a condition in which the intestinal lining becomes too porous. This results in larger, undigested food particles and other toxins “leaking” out into the bloodstream. The reason that this is such a big deal is that the intestinal lining is the first line of defense for the body’s immune system. The body calls on the liver and then the immune system to fight off these foreign invaders. They likely won’t succeed and the foreign bodies are absorbed into tissues in the body resulting in inflammation (an immune system response). In turn, the body starts producing antibodies to fight off the invaders. In the case of food particles, this all plays out in the form of food allergies. The root cause of many food allergies is the leaky gut, not the food itself. The allergy is sometimes simply a byproduct of the body’s attempt to fight off the leaky gut culprits. TCM: Why do you think this condition is being discussed so much these days? Can you explain some of the modern elements related to the condition? PS: Modern elements related to this condition include: Diet (industrial processed foods, gluten), chronic stress (suppresses the immune system), inflammation (in the gut, especially related to low stomach acid - common misconception that we need to reduce acid in our stomach’s to make us feel better), medications (over-the-counter medications that irritate the intestinal lining) and yeast (Candida). TCM: What symptoms and conditions are usually associated with a leaky gut? PS: This varies greatly from one person to the next but can include multiple food sensitivities, nutritional deficiencies, chronic diarrhea or constipation, skin rashes, Candida and brain fog, among other symptoms. TCM: How can people find out if this condition could be at the root of their personal health issues? How do you suggest that folks get diagnosed? PS: Speak with a naturopath, functional medicine doctor, or certified nutritionist who follows a gluten-free lifestyle. TCM: How can leaky gut syndrome be corrected? Where do you suggest people start? PS: Always consult a professional for medical advice first. But our road map would include an anti-inflammatory diet, bone broth and gelatin, vitamin D and zinc, probiotics and maybe even some digestive enzymes. TCM: Let's talk about bone broth. We talk about it a lot on The Chalkboard, but give us your perspective on this ancient superfood. PS: Bone broth is considered to be both a food and a medicine! It’s known to heal the skin, gut, GI tract, aid in digestion and help you beat that cold you’ve been suffering from. Because broth is an extract of connective tissue, it is great for ailments affecting, joints, bones, lungs, muscle and blood. Why? Because it’s made up of the same stuff we are, and it’s like hitting the refresh button. Incorporating bone broth into your established eating patterns can yield tremendous medicinal effects. A cup a day keeps the doctor away! Here are the top benefits of drinking this stuff: - Heals the gut lining (see Pete’s Paleo 30 Day Gut Healing Kit) - Supports healthy digestion and nutrient absorption (bone broth should have a lead role in the book, Everyone Poops) - Boosts the immune system (yes you can ditch all those nasty OTC cold prevention meds now) - Strengthens bones, joints, tendons, ligaments and aids arthritis (ditch all your icy hot products and sip on some of our broth) - Promotes healthy, glowing skin, nails and hair (so much cheaper than weekly facials) - Helps aid autoimmune disorders such as celiac disease, Crohn’s Disease and multiple sclerosis We like to sip it as a hot beverage in the morning before eating breakfast and season with salt, freshly ground ginger and lemon juice, or turmeric and salt, or mint and orange zest; sauté veggies in it to wrap your tongue in a bear hug of flavor; or use it as the base for epic soups from hearty chicken stock to pho. Basically, bone broth is a modern day panacea and we're happy to offer it as part of our delivery service. We also have several broth and stock recipes in our cookbook, Paleo By Season. TCM: For those of us who don't have leaky gut, filling nutritional gaps can do a lot for overall health. Are bone broth and gelatin are useful for everyone to eat? PS: Yes. From beauty benefits to fighting off the common cold, gelatin can be beneficial for everyone. TCM: You have a month-long gut healing program that consists mostly of bone broths and more gelatin in other forms. Talk to us about the diet and all that's involved. PS: We wanted to help people heal their gut as easily as possible. Our 30-day gut healing kit is meant as a supplement to an anti-inflammatory diet such as Paleo, GAPS, SCD, SIBO, etc.  For our broths, we use bones from animals that were humanely raised on open pastures with clean diets free of antibiotics, hormones and grains. The broth is slowly simmered for 24-48 hours to extract as many nutrients and as much gelatin as possible.. We prioritize this above all else because what goes into the animal’s body goes into our body. We only use organic vegetables and herbs and our water is filtered, and our broths are free of gluten, dairy, soy, salt, preservatives, MSG, added flavorings and added colorings. Our "gut gummies" are designed to be the ideal snack, even if you're not on our 30-day "cleanse". They are made from Great Lakes Beef Gelatin (made from grass-fed, humanely raised cows) and contain the same gut healing properties as bone broth, but in a convenient, throw-in-your-bag packaging. The broth and these gummies are the cornerstones of the 30-day program.

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Fresh Apple Tart With Raw Caramel Sauce + Herbal Crust

Call us crazy, but desserts that pack in great nutrition get us excited. With a classic apple tart like this one on the table this holiday, recipe courtesy holistic nutritionist, Melissa Rousseau of M. Parke Studio, we can save our 'indulgence card' for a few of our other savory faves. Melissa's take on a raw apple tart is one of the most nutrient-dense we've seen: there are tonic herbs and superfood mushrooms infused throughout the crust and the raw salted caramel sauce is packed with tocos - one of our favorite supplements this year! Here's Melissa with the deets... This recipe features fall’s adored flavors and celebrates this season’s bounty. I'm elevating this classic with a twist: the addition of some of my favorite healing tonic herbs. The power trio of medicinal mushrooms - reishi, chaga,  cordyceps - turns this crust into an immune boosting, adaptogenic, mood elevating foundation for any filling. The divine salted caramel sauce is made even more creamy with the addition of vitamin D- and E-packed and detox-supportive Tocos, which are also being buzzed about as the “ultimate skin food.” You will most definitely want to make an extra batch of this caramel to keep on hand to drizzle over everything. When warmed slightly it becomes a syrup and when left to chill it has more of a frosting texture. Both ways you won’t be able to resist licking it off the spoon.

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Nailed It: 7 Non-Toxic Nail Polishes + Mani-Saving Essentials

a deep red or cozy mauve manicure never feels more appropriate than late November - even the purists love to pop on a more dramatic color this time of year! But pulling off a perfect manicure - and keeping it in tact - with all the baking, glass-clinking and table-setting can be a major feat. We've brought together this collection of a few of our favorite manicure essentials to pull off the perfect fall nail in the easiest way possible...

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Wheat-Free, Butter-Free Lavender Scones From Sweet Laurel Bakery

Scones may not be a traditional Thanksgiving food, but we couldn't help ourselves with this amazing recipe from our friends at Sweet Laurel Bakery! Inside Laurel's recent afternoon workshop with Kitchy Kitchen and local tea maker, Naked Sage, these almond flour-based, paleo scones stole the show - studded with lavender buds and paired with their new collaborative tea, Blossom with Grace.  The girls served up tea, scones and other afternoon delights for a lucky gathering of L.A. ladies inside the light-strewn studios of The Moon & Co downtown. Take a peek at all the gorgeous mis-matched china and other gluten-free, paleo wonders by Laurel before breaking out all the baking supplies and whipping up a batch of these incredibly delicious, modern treats...

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Simplest Health Tip Ever: Massage The Lymphatic System Daily

we’ve touched on the lymphatic system before with 10 ways to detox your lymph, but this complex network of fluid-filled nodes, vessels, glands and organs, running throughout the entire body is so incredibly important, it's worth mentioning again and again. It is one of the most important and often forgotten systems in the human body that is essential for detoxification and, if it’s not working efficiently, we end up with a list of symptoms that can lead to some serious issues down the road. 

Why It is so Important: Although the lymphatic system isn't talked about as much as other systems in the body, it has a vital role in our health and requires a little extra TLC from us. The main function of the lymphatic system is to cleanse toxins and protect against harmful invaders in the body. What this means is, it carries our body’s waste from the tissues and into the bloodstream for removal. When you think of all the toxins that our bodies comes into contact with these days, whether it be through food, air, cosmetic product chemicals, our water supply, or even just the natural metabolic wastes our bodies produce that need to be flushed daily, you begin to see how vital this system is for our health. The main issue is, that unlike our blood, lymph does not have a pump, and easily becomes congested and stagnant. What’s more, stress is the number one cause of lymph stagnation, along with toxin buildup, that not only leads to impaired immunity and disease, but fluid retention, swelling, cellulite, the inability to lose weight, PMS, low energy, low immunity, chronic sinusitis, swollen glands, eczema, arthritis; the list goes on and on. Your lymphatic system is your first line of defense before all other issues begin to arise; all the more reason to give it the attention it deserves.

The Fix for Your Lymph: It’s actually quite easy to get your lymphatic system moving. The solution comes to us through a simple, relaxing, and incredibly effective means - massage. The lymph channels cover almost every inch of our bodies, running just under the skin, so a very light massage, working with long strokes with the flow of the system is all it takes to stimulate it. It’s amazing that something so basic can have such a remarkable impact!

The daily Lymphatic system Massage:

1. Warm your oil (see our picks below,) about 1/4 cup is what you will need for your whole body.
2. Using long strokes on the arms and legs and and circular strokes on the joints, always massage in the direction of the heart.
3. Start with the legs and feet, using oil and/or pulses, and both hands, begin to massage between and under each toe, stroking upward to the ankles and eventually the legs. When you get to the joints, pause and massage in small circular strokes. Continue and lightly stroke upward, paying extra attention to areas of large lymph nodes, such as behind the knees.
4. Draw upwards through the thighs using fingertips and the palms of your hands, concentrated on the back of the thighs and buttocks area where toxic waste likes to accumulate in the fatty tissue. With regular practice, this will help to reduce cellulite in these areas.
5. Once you complete one leg, go on to the next. When you reach the groin area, where there are many nodules, massage both sides at once, stroking upwards, outwards towards your hips, and inwards over your stomach.
6. Continue to massage the abdomen in clockwise, circular motions. On the stomach, follow the movement of the intestine moving your hands upward on the ride side, across, and then downwards on the left side.
7. Now concentrate on each arm, again, starting with each finger, knuckle, and joint, massage in small circular motions, then on to the forearm and upper arm using long feathery strokes. When you reach the armpit, using your thumb and forefinger in a pinching motion concentrate on the armpit and upper breast area where there are also many nodes. Do this on each side and stoke from the armpit over the top of the chest toward the chest center.
8. Massage upwards toward the chest and the heart, massaging each breast, and under each, in circular, clockwise motions, and then down towards the stomach.
9. Finally, work towards your head, massaging your neck, especially under your chin, where you might usually notice swollen glands when you begin to get sick. Using your fingertips, massage in gentle circular motions, eventually reaching the base of your skull and again finishing by bringing all movement down and around through the center of the the body.
10. Once complete, make sure to have plenty of water, take time for a nice warm bath, or stretch a little bit to continue to help these toxins be easily removed.
    Extra tips for your massage: - The massage takes about 15 minutes and up to an hour (if you have significant stagnation and really want to give your body some love). - It’s best practiced daily, right before bed or when you wake up. - And additional practice involves using dry pulverized grains, or pulses, as they are referred to in Ayurveda, to increase stimulation and exfoliated the skin, similarly to the way dry brushing works, giving the therapy an extra beneficial layer.Make sure you consume a lot of water after the treatment to help flush these toxins out. - Don’t massage too hard. Lymph is a sensitive system and requires a gentle touch; too hard and you will collapse the lymphatic, actually diminishing the flow instead or increasing it. - Calendula is an herb that may be very helpful in improving your lymphatic drainage, and mixed with sesame oil this can be a particularly soothing and grounding practice, especially during the fall and winter months. The oils used can actually help enhance the purification process providing additional therapeutic, anti-inflammatory, circulatory and even antibacterial properties. Check out how to make your own here, or if you would prefer to purchase it already made, try this one made by Tata Harper. 

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Make The Switch: 10 Ways To Have A Healthier Traditional Thanksgiving

we're refreshing our healthier holiday ingredient alternatives list. You don’t have to throw in the towel on your health routine just because it’s the holidays or give up your traditional Thanksgiving recipes - and it doesn't mean you have to make everything from scratch either. The Issue: So many ingredients used in our Thanksgiving holiday spreads these days are now processed. Not so traditional. Typical holiday meals can now include trans-fatty acids, high fructose corn syrup, preservatives, and loads of processed sugar. A truly traditional meal doesn’t have to rely on these ingredients and you  don’t have to make your entire meal from scratch just to avoid these additives! Easy healthy swaps can be made for almost every beloved traditional dish and ingredient. We’ve come up with a list of ten of our favorite swaps for classic holiday dinners.

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Aerial Fitness With A First-Timer: Patience, Air Crunches + Upside-Down Splits

Aerial fitness has to be one of the most intriguing fitness routines to come around in the last few years. Lying somewhere between yoga and TRX, this workout may seem like a graceful way to spend an afternoon, but don't be fooled - it's a seriously good workout that will help you acquire some serious core strength. Our gal, blogger Lauren Gores, gave the unique workout a shot and is breaking down a few of the most powerful moves below... Ever wish you could fly, spin, climb and hang from ceilings? Turns out, the only superpower you need is an aerial fitness class and a serious set of core muscles. As a first-timer, I stepped into LA’s AIR studio expecting to gracefully own the routine. However, I quickly learned it takes a lot more strength than grace to successfully straddle from a silk hammock. Aerial fitness is a full-body workout, especially targeting your core and arm muscles. The course pushes you to practice patience, flexibility and trust while challenging your body to slip into positions it hasn’t before. I worked alongside LA instructor Lindsey Duggan at her AIR studio to learn how to twist and turn like a pro. The course combined yoga, ballet and Pilates — all while giving me a serious sweat session. Here are the benefits of my favorite AIR moves, and why you should sign up! Note: aerial fitness should only be done in a studio alongside a certified instructor.

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Balanced By Design: Mornings In Venice with Girl Boss Ara Katz

When we meet interesting women with a passion for both wellness and great design, we're grateful to have an excuse to ask them twenty questions. Or, in this case, eighteen. Girl boss, Ara Katz, is a fantastic story-teller, as evidenced throughout her career as a creative, including her current role as co-founder and CMO of mobile shopping app, Spring and, perhaps, moreso, through her strong sense of personal style. That style and Ara's passion for wellness drew us to her immediately. We knew her take on things - from fitness to balanced living - would resonate with readers, including her strong stance on fitness: "...Our bodies are too important to be shoved between conference calls and meetings. My physical activities are on my calendar alongside everything else. Period." As women like Ara embody best, great personal style and a commitment to wellness need not clash in the slightest. It's one of our strongest through-lines here on The Chalkboard and we know our readers care about great design in their pursuit of great health as much as we do, whether it comes through a killer pair of leggings or a gorgeous salt cellar for all that pink salt. We're staunch believers in keeping the process of getting vibrantly well stylish, fun, and aesthetically-pleasing. It's the fine details that end up keeping us enthusiastic about eating well and working out! While catching up with Ara at her home in Venice to talk wellness, balance and staying fit (she's currently pregnant and navigating the waters of prenatal yoga like a boss,) we were introduced to a few of Ara's current healthy got-to's. Among them, this stunning fitness tracker by Mira, unlike any we've seen. The gold bracelet with technology embedded to track daily activity looks more like statement jewelry than fitness equipment. The Mira can blend into an arm party like nobody's business or be worn alone, as seen here on Ara, as one of the chicest ways to track activity we've ever come across. Truth be told, we love the look of this fitness tracker just laying around the house! The sculptural little bracelet looks right at home on Ara's well-curated coffee table - and is sure to inspire activity if one lingers too long over coffee. Check out more images of the Mira inside Ara's gorgeous home, above, and read through her inspiring insights on "living well" below...

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Oh, Gingersnap: The Beverly Hills Farmgirl’s Gluten-Free Pumpkin Pie

If you missed yesterday's feature on our cooking class with Jenni Kayne and the Beverly Hills Farmgirl, hook back and take a look. The recipes echo the feel of this recipe below: classic, nourishing, clean dishes that will keep every personality at your holiday table completely satisfied. This isn't "health food," this is real food.  Dana Slatkin's years of experience running one of L.A.'s best farmer's markets translates into lush, nutrient-dense recipes like this one - a rich pumpkin pie that uses coconut, maple syrup and a rice, nut and date-based crust that is ultra-accessible and completely skeptic-proof. This is the kind of recipe we love for family gatherings: the ingredients are clean and healthful, but the result still tastes like a true holiday classic...

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Just Add Sweat: 5 Power Moves From Our Fitness Crush Kayla Itsines

We're learning that it's just as important to stay active throughout the day as it is to fit in those "official" workouts. Staying active always requires a little effort, but our efforts our redoubled during the holidays - sometimes translating into awkward yoga in a friend's guest room or a few moves like these from fitness maven Kayla Istines in our childhood bedroom. Kayla Itsines is one of the breakout fitness leaders of the year, championing a message of intense, but accessible fitness goals and positive body image that women around the world have flocked to. Just before the holidays hit, we asked Kayla to equip us with some basic moves that all of us can work into our weekly routines. These five simple, but effective moves are what Kayla herself relies on for high-energy and those killer abs. Here's Kayla... Even though the end of year is creeping up and our schedules are busier than ever, don’t get yourself down when you have not been as active as you would have hoped to be. After all, you’re only human, right? My tip is that no matter how small, doing some form of activity is going to be better for your body than doing nothing at all. This is because it will help your body to develop a healthy habit of being active, making it easier to stay on track! So when you miss that training session or early morning walk, don’t get upset. Try and fit in one or all of these exercises into your day to help get your blood pumping! Even though it’s a small step, it’s still a step in the right direction!

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The Nude Lip: 8 Non-Toxic Glosses, Balms + Lipsticks To Be Grateful For

In our book, going au naturel doesn't necessarily mean a natural look. What matters to us is that the powders, creams and colors we're throwing on our face are natural in the sense that they're green, non-toxic, and totally safe. These eight lipsticks, lipglosses and balms fit the bill with formulas that are free of harmful ingredients and have us inspired to pull off the perfect neutral fall lip that's subtle, cozy, natural - and anything but plain. Smoky eye optional...

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Fitness Redefined: Moving Beyond Your Workout With Dr. Christiane Northrup

We're continuing our theme of 'slowing down' this month with this little piece of insight from our November guest editor, Dr. Christiane Northrup.   Working out is a no-brainer when it comes to vital health - but where's your heart on the matter? Exercise can drive all of us into extremes - from seasons of over-work to seasons of total and complete neglect. Dr. Christiane is opening up our hearts and minds on the topic, redefining our whole view of what it means to be fit. Read this essay beginning to end - it's packed with insights and research from the doctor's book we'd never encountered before. Take a moment and stop to reflect about daily patterns and how to get back the child-like attitude Dr. Christiane promotes... I dislike the word exercise. It has become synonymous with all movement. We get injured because we’ve been taught “no pain, no gain,” “push yourself,” and “pain is weakness leaving the body.” Injuries can plague us for the rest of our lives if we don’t know how to change the connective tissue in our bodies—the fascia that connects everything to everything else, which I describe in my book. The energetic impact of physical injuries is usually stored in this connective tissue, but what’s stored can be released, as you’ll learn. Bringing a sense of dread and obligation to moving your body is simply unsustainable. Over time, you will find that you can’t force yourself to do something you really don’t want to do. Can you remember the first time you did a somersault? Rode a bike? Jumped rope? We’re designed to move. When you were a young child, no one had to push you to exercise. In fact, it was just the opposite. You moved joyously in your body and had energy to burn. If you’ve forgotten what that was like, make a point of watching some kids under age five. There are plenty of videos online of adorable children who can’t stop moving. Watch what they do when they’re supposed to be sitting or standing still or following the careful choreography of their tap dancing teacher. When they’re excited, they’re like whirling dervishes, those Sufi mystics who spin with the sheer delight of being connected to Spirit while in their bodies. Like every child, you were taught to stop squirming and sit still to fit in at school or church, or in a car seat. And now, of course, the authority figures are telling you to stop sitting still and start moving! If you do exercise, be aware that it’s not enough to simply sit all day and exercise before or after that long stretch spent in a chair. New research shows that if you have a sedentary job, even if you work out for an hour, all that nonstop sitting increases your risk of cancer, diabetes, stroke, and heart disease - and increases your risk of dying in the next three years by 40 percent. You have some options, however. You can sit on an exercise ball with or without a holder supporting it (I’m doing that right now!), or set a timer and stand up every 15 minutes to stretch and move (even standing up and sitting right back down can be very effective). You can also use an adjustable desk that lets you go back and forth between standing and sitting. In the future, we’ll probably have holographic computer “screens” that we can interact with using our bodies, hands and voices. There are already devices that allow you to do this to some degree. Until then, if you’re sitting for long hours every day, you need to find ways to get up and move regularly while you’re working—as if you were a squirmy child! For a long time, moving my body to get exercise wasn’t very joyful for me. I associated exercise with trying to fit into a family where everyone, including my mother, played competitive sports. Whether we were hiking, skiing or playing tennis, movement always seemed to be about winning a game, keeping score or conquering a steep hill. I went along with everyone else, and I enjoyed zipping down a mountain or hitting a tennis ball occasionally. But overall, none of these activities was satisfying to me. I’m very glad that I grew up in a family in which fitness was an important part of daily life. However, like many women, I found it took me many years to discover the physical activities that are truly satisfying for my particular body, mind and spirit. Too many women spend decades feeling guilty that they aren’t “exercising” and unaware that there are forms of movement that feel natural to them - forms they’ve forgotten about, in many cases. By returning to the movement that simply makes them feel good, they can get the “exercise” they need to be healthy. To maintain a healthy, flexible body for life, you need a joyous expression of your life force that gets your heart pumping and your bodily fluids and chi circulating. You don’t have to join a gym and work out on a stair machine while staring at a 24-hour news channel, or join a competitive sports team - you only need to do that if that’s what your heart is telling you to do. There are many options for movement. What you need is a sustainable form of it. It has to be fun and it has to work for your body given your physical state. If you’re not moving your body regularly, you need to start identifying ways to do so that get your juices flowing. If you’re moving your body regularly but experiencing pain or finding it hard to motivate yourself, then your form of movement has to change. Editor's note: We love this essay from Dr. Christiane and we want to hear from you. What has been your process? How have you found joy in movement and useful habits for staying active? 

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Thanksgiving Inspiration With Jenni Kayne + The Beverly Hills Farmgirl

Our annual Thanksgiving cooking class with Jenni Kayne and friends has resulted in so many incredible fall recipes over the years, we thought we'd maxed out. Then we met Dana Slatkin, one of Jenni's personal go-to's and the founder of the original Beverly Hills Farmer's Market. Dana, who, fittingly, calls herself the Beverly Hills Farmgirl, brought together a full menu of recipes we absolutely loved and will be relying on through Thanksgiving and beyond. We chose three stand-out recipes from the menu, including these gorgeous stuffed acorn squashes, the easiest cranberry sauce anyone ever made, and a kale salad you should not overlook. We've had many a kale salad in our day (who hasn't by now!) and this is one of the best we've ever tried! The Etorki sheep's milk cheese makes all the difference. Jenni's family kitchen was decked out in monochromatic dried florals by Lily Lodge. We're obsessed to no end with this season-appropriate centerpiece. Tomorrow on TCM, we'll also be sharing Dana's healthy pumpkin pie recipe with a gorgeous seed-based crust. For additional recipes and more styling details, pop over to Rip and Tan today - Dana's gluten-free cheese puffs are not to be missed. Find more of our favorite Thanksgiving recipes from throughout the years: Endive with Figs, Butternut Squash with Balsamic, and Mushroom Cornbread Stuffing. [olists num=2] [olists num=3] [olists num=1]

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Reader Poll: What is Your Healthy Holiday Cooking Secret?

Stuffing, gravy, pumpkin pie - the struggle is real this time of year. We're bringing you just about as many healthful holiday recipes as you could hope to fit on your table this year, but, truly, we're not satisfied 'til there's a healthy hack for every shape and size of family gathering going down this month! Keep up with us 'til Turkey Day for even more recipes - and search our archive for a few classics (like this vegan spinach dip!) This year, we also called in some back-up from our resourceful readers - we knew you guys would have a couple of tricks up your sleeves! And indeed you did. Last week we put out the call for healthy holiday cooking tips and we're loving the response. Here are a few of our top picks from post-dinner bitters to flourless pumpkin pie. Take note of  few and leave us your own in the comments below! Oogling these copper measuring cups pictured above? Us too. These beauties can be found through the holidays at West Elm.

@constancelyeating Try a little of everything (even pie!!) to taste all the flavors and savor them but don't over do it on any one dish! Also focus on who you are cooking with and for, food brings people together and that's the best part of the holidays! @lyndseyslifestyle I love to bake/cook all of my family favorites. I just use less sugar and pick all organic ingredients. Family recipes are a major tradition but traditions can always be tweaked to keep up with the times @kalisue83 Water! Drinking it all day long. Then I'm too full to overindulge in plates full of yummy Holiday food. @cakeinacrate We swap refined sugar with maple syrup wherever possible. Plus it makes everything taste a little cozier! @smharped Drink warm green tea after eating. Helps digest and compress - the reason for the season! @terricastro Roasting!! Every vegetable, and so much cauliflower

editor's note: @terricastro You'll love our recent story on how to roast your favorite veggies to perfection. Check it out here!

@anyneverywhere Swapping butter with olive oil in some cookie & cake recipes. So good. @cheftinaleigh Texture, Color, and Made with Love. Digestion is first stimulated with our eyes, and from the vibration of our food. When made with love, that energy is absorbed, resulting in more optimally digested meals. And when everything prepared is vibrant, full of color and texture, made with seasonal ingredients, and plated beautifully, one can't help but to feel better while eating. @honeyandsaffron Keep it simple! That goes for making the meal and what you put on your plate. Protein + complex carb + veggies = roasted turkey with dried cranberry and balsamic. Brussels sprouts and mashed chili cinnamon sweet potatoes. Holiday food is pretty healthy until you start adding all the extras (extra fat you normally wouldn't use and cups of sugar you're only having because it's a holiday). @blondemoxie412 Instead of using flour, I make my own flour out of whole grain oats...gluten free!! @lisa_levine_coaching Homemade turkey or chicken stock made the Sunday before thanksgiving. I use it for stuffing, gravy and basting the bird. Whole Foods sells turkey wings and legs and it's easy to make and way tastier and healthier than the stuff that comes in a box. @yourglutenfreebuddy Use spices! There are so many flavor combinations out there! And if you use them right, you don't need added sugar. @shootsandtendrils You can cut the fat by half (or more) in mashed potatoes and still have it taste good. @mealandaspiel Flourless Pumpkin Pie with FRESH pumpkin. Don't kill people with heavy dessert and don't add more carbs to the meal than necessary. My pie uses pecans, dates and butter only in crust and the filling is super light, fresh with citrus zest, and not too sweet. @gingertonicbotanicals1 Herbal bitters! Take a few drops 15 minutes before a meal (or make your own delicious bitters cordial to share!) to stimulate the release of digestive enzymes and enhance digestion. 2. I love using food based sweeteners (honey, maple syrup, coconut palm sugar or dates) in place of all of the processed sugars for desserts. 3. Always eat consciously and gratefully. For me this means putting my fork down, or taking a breath between every bite, chewing thoroughly, and never placing any negative feelings (like guilt!) on my food or my body. @elondiadenise Cook EVERYTHING from scratch!

editor's note: @elondianise Check out some of our favorite healthy holiday recipes here!

@curiositycurator Practice mindful eating. Engage the 5 senses before beginning a meal to ensure that I am present. Check in with hunger/fullness cues often so I don't overindulge. Remind myself that there will likely be leftovers- it's not a "last supper." @soshyadelstein Dishes can still be incredible without adding any sugar whatsoever even if the recipes call for it. I make a KILLER GF stuffing and dairy free green beans mushroom dish. @raquel.lauren Making loads of veggie side dishes and grain salads to fill up on, then I can still enjoy some indulgence but in smaller amounts. @chowamigos This may be geared more toward the mental health part of healthy holiday cooking: CLEAN AS YOU COOK. Cleanup at the end of the meal is much less of an overwhelming chore if you use the space and tools wisely and clean as you cook!

We love hearing from you! See all our reader polls here. Then your best tips for how you stay healthy during the holidays, below…

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Poetry + Tamales: a Collaboration from Out of the Box Collective + the Fowler Museum

Inspiration can strike in many forms, whether it's sparked by art, food, nature, a smell or memory; with the help of Out of the Box Collective, this month it comes in the form of delicious tamales, inspired by the creative mind and work of Jose Montoya, and the Fowler Museum exhibition showcasing his art. Read on to learn more and how make this inspired tamale recipe.  Food is culture, and that’s why we are so excited about our upcoming Out of the Box collaboration with the Fowler Museum at UCLA. To celebrate their exhibition featuring Chicano artist, poet, and activist José Montoya (1932-2013), and to bring attention to the Museum’s crowdfunding campaign this month, Out of the Box Collective has created the Chicano Box, filled with local ingredients and recipes inspired by LA’s favorite Chicano dishes. [olists num=1] [olists num=2]

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Comfort Food Makeunder: Clean, Green Lasagna With Kale Marinara Sauce

Comfort food is everywhere this time of year: holiday gatherings, seasonal menus, Mom's house... and for good reason. When it gets all chilly and the days get shorter, our bodies long for warm, soothing dishes. Follow those cold-weather instincts, but before you dive head first into a vat of mac 'n cheese (unless it's this insanely healthy version,) consider recipes like this one from Candice Kumai's Clean Green Eats. Candice's kale marinara sauce is a wonder-working recipe we'll be relying on winter after winter. Such a simple tweak adds so much! We also love the idea of making this clean, green lasagna even healthier by swapping out the ricotta for cashew cheese! [olists num=1] [olists num=2]

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Eat Real Food NYC: Cauliflower, Pear + Fennel Soup with Parsnip Chips

We're definitely headed toward soup weather - some places more than others. And do we have the soup for you... This plant-based cauliflower soup recipe is warming with a delicious flavor profile...and it comes with snacks. Heather Cox is the delightful doll behind EatRealFoodNYC, a wellness blog with a focus on - you guessed it - eating real food. How strange is it that, in our current food culture, eating "real" food actually requires great effort? We love where Heather is coming from and a few of the projects she's working on over on the East Coast are right up our sleeve. Consider Heather's soup for a healthful meal not long after Thanksgiving is over to achieve a little balance... I believe that good food should always be enjoyed with good company. There is something quite special about sitting around a table with friends or family and enjoying a meal together. This time of year we are craving warmer and more nourishing foods and soup is an easy way to hit both of those requirements. I generally make a bunch of it up and keep it in the freezer so on those lazy nights when i don't feel like cooking, all i have to do is heat it up on the stove. I served this soup as a starter at one of The Treehouse Retreats recently and it was a huge hit. The sweet combo of cauliflower with pear and fennel mixed with the crunchiness of the parsnip chips really hits the spot!

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Tribe Alive: How Investing In Women Causes The “Multiplier Effect”

Women supporting women. There's been a lot of support for this simple idea of late, and we're proud to both demonstrate that attitude toward other women ourselves, and to support those who are growing the idea in some really gorgeous ways... Whether it's standing up against mean girls, taking charge of our negative thoughts, paying forward a single word of encouragment or simply reminding each other that we are 'that girl,' we love to see women caring for other women.  The team at Darling Magazine shares our fascination - they tracked down Carly Burson of Tribe Alive, who is demonstrating that women for women attitude on a whole other level. An incredibly inspiring social entrepreneur, Carly has taken on fast fashion with a vengeance and launched an ethical fashion brand that is touching women's lives across the globe. (We love Carly's observation that touching the life of one woman actually touches the lives of a hundred women.) Here are our friends at Darling and their chat with Carly... The wave of ethical-fashion and socially conscious companies continues to rise, which is something that we can’t encourage more. We love highlighting these brands, not only because we can feel good about spending wisely, but also because we get the opportunity to connect with the hearts of founders who have been so moved by experience that they’ve been willing to reorient their entire lives to improving the lives of others. One such women is Carly Burson. After holding her adopted Ethiopian daughter in her arms, Carly was struck by how often circumstances prevent a woman from being able to care for her child. Carly has since made it her mission to create full-time jobs and to instill confidence and hope in women through Tribe Alive, a marketplace where jewelry, accessories, weekender bags (which we love) and more are made by artisan partners across the globe. Below, we’re sharing more of Carly’s story and why she believes that women, in particular, hold the key to changing the world. Darling Magazine: Can you explain what “ethical fashion” is and how we as consumers can participate? Carly Burson: Ethical fashion represents an approach to design, sourcing, and the manufacturing of clothing that maximizes benefits to people and communities while minimizing impact on the environment. For Tribe Alive, the meaning of ethical represents an approach that strives to take an active role in poverty reduction, sustainable livelihood creation, and in minimizing and counteracting environmental concerns through the production of our goods while providing a safe work environment. It is incredibly easy for the consumer to participate in ethical and responsible fashion. There are so many amazing companies out there utilizing their platform to produce in a way that takes care of people and the earth. Consumers just need to ask the hard questions when choosing to spend their money. “Who made this and how is it affecting our planet?” If a company can’t answer that question, then find one who can, because there are a lot of us committed to knowing and providing the answers. DM: What’s behind the name “Tribe Alive”? CB: The name Tribe Alive came from my ambition to build more than just a company, but rather, to build a movement. Only a community can build a movement (which we like to call our Tribe), and we believe that fashion and ethical consumerism have the power to breathe life into the lives of women. Hence, the name Tribe Alive. DM: What long term goals would you like to see achieved via Tribe Alive, for the company itself and its beneficiaries? CB: There’s so much I want to achieve with Tribe Alive but I hope that my main objective always remains solely rooted in the desire to empower women living in extreme poverty. It’s very easy to get lost in the noise of the industry and the intricate layers of a new brand. But, when I take a moment to sit still and dial back to why I started, the reason is very clear. The amazing artisan women fuel each day and their success is what measures our success. We started working with a handful of artisans in Honduras and Guatemala and in one year we’ve been able to employ hundreds of impoverished women and operate out of five developing countries. What I love most about running this type of company is that our victories are never enough. It always feels like we can be doing more and I hope the beautiful burden of bringing these women employment never leaves me. If I’m asked this question tomorrow or ten years from now, my answer will always be the same. We just want to employ more women. DM: How do you source your products? CB: We design everything in house and then source each design through different non-profit production houses all over the world committed to empowering women through free skill training and fair-wage employment. Our women are trained in each design and our non-profit partners oversee the production and overall logistics. We love working with our partners because their work goes far beyond production and includes educational opportunities, community building, micro-financing and emotional support of our artisans. Our production not only employs women in need, but it also supports non-profits working daily to make a difference in the lives of women. DM: Why did you choose to specifically center your brand around women? CB: We believe that women are the key to our future. Not only are women more apt to inspire and mentor, they are also statistically more inclined to spend their money in ways that benefit the whole. Women spend the majority of their money on food, healthcare, home improvement and better schooling for their children and family. It’s called the ‘muti-plier effect.’ When we invest in women, then women will reinvest in the health and wellbeing of their communities. When you reach one woman, you reach one hundred more. We’re interested in positively affecting generations to come, which is why we choose to invest in women. Women pay it forward.

To read the rest of Darling Magazine's interview with Carly, click through here!

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Give Thanks. No, Really: 8 Gifts That Are All About Gratitude

If you've ever had a Thanksgiving where everyone is required to share what they're grateful for, pre-turkey, you know that what starts out feeling a little cheesy can actually be quite moving. When we stop to remember what we're grateful for it can totally change the course of our day!  Tricia Huffman is the Joyologist and at all times of year, she's great at helping those of us who need it (read: everyone!) find a positive attitude and get over the bullsh*t. Recently, Tricia launched a few journals and goods that keep that kind of message front and center. Some of these items are must-sees (um, the 'let that sh*t go' journal?) - and we just hope she's got a lot of stock, because we have a feeling our readers are going to go crazy for them. We asked Tricia to round up a few of those items that help all of us think 'thankful' throughout the month. Here are her top picks... Thanksgiving is easily my favorite holiday. I love to be reminded to tune into gratitude. As much as we want to be able to control what happens from day to day, life has it's inevitable up and downs. The one thing we can always control is our attitude towards it all. No matter what life has thrown at us this year, we really always have so much to be grateful for. My goal is to stay grateful daily and help others do the same. These are just a few of my favorite things to help all of us get there!

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TCM Cooks: Our Ultimate Guide To Perfectly Roasted Vegetables

Roast all the things! It takes a staunch carnivore to resist fall's caramelized rainbow of roasted veggies this time of year. We're breaking down the simple secrets to making them perfectly, Thanksgiving and beyond. Read through our general tips, then find your fave veggie and dial in deep. We're feeling ultra-prepared for the big feast...

What to Roast: Some veggies were just made to be roasted - think hearty fall and winter vegetables like onions, potatoes, carrots, beets, winter squash and mushrooms. Most summer vegetables and more delicate greens are better sautéed or left fresh. chop chop: Make sure to cut veggies into evenly sized pieces, about 2-2 1/2 inches, to ensure they cook evenly. We all love those extra crispy pieces, but there is a fine line between crispy and completely charred. grease up: Make sure to coat your veggies with oil or butter, but don't be too heavy handed. Your vegetables should glisten, but not be so oily that they are dripping in fat; we want to showcase the vegetable itself. Root vegetables tend to need a little less love with the oil than spongier vegetables such as mushrooms. Really get in there with your hands and toss them so they are evenly coated. Don’t Crowd: Your pan should be big enough to accommodate all vegetables so they don’t clump together and cook evenly. Using a curved pan will distribute heat unevenly. If you are set on using a particular dish that doesn't fit the bill, simply save it to use as the the serving bowl. Hot, hot, Hot: Don’t think that simply turning up the temperature will produce a faster cooking time. You don’t want mushy veggies. The goal is to allow them to cook evenly and create a nice caramelized glaze. Aim for a temperature of about 400-450 degrees Fahrenheit for the perfect roast. Spice is nice: Seasoning is key when it comes to the perfect vegetables! When seasoning, sea salt and pepper will be your best friends, but don’t skimp on those aromatic herbs either. If you have access to fresh herbs, go for it - these will bring more flavor than dried. Some of our favorites are sage, thyme, and rosemary, but we also like to add a bit of surprise by using something extra special like a touch of turmeric or cardamon to really elevate the dish.

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A Boho-Style DIY: How to Build a Gorgeous Gallery Wall

Truth: if you read The Chalkboard and have never heard of Free People, the boho gal's guide to wardrobe dreams, we're totally mystified! Not that vintage-print maxi-dresses, felt hats, and feather-festooned accessories are mandatory for the girl who drinks it green - in fact, there's nothing we love more than to the green juice drinker who breaks all stereotypes! But, if we're honest with ourselves, half of our greens-guzzling friends (heck, half our own staff!) is dressed something like this on any given Thursday.   All that to say, Free People and their award-winning blog Bldg 25 is deeply our jam. And, this month, we're delighted to begin partnering with their team on some incredible content! Watch for more, both here on TCM and over with our friends at Bldg 25. See my interview with their West Coast team here as we kick things off!   To start, we're sharing this DIY project from Free People editor, Madisyn. This day-long DIY is perfect for the late fall season, a couple of girlfriends, and that empty wall that's been driving you crazy for months... My studio is the place where I go to create. My walls are blank space and, lately, have been calling for some inspiration. I know you’ve seen the good ol’ gallery walls on Pinterest. You know, the ones that seem so effortless and cool. Some messy magazine tears, scribbled quotes, all within a corner of the perfect-looking studio. Well, I’ve been a little obsessed with these, so much so that I found myself on a ladder all weekend with a pile of nails and a hammer. Gallery wall ideas can come from anywhere, from a memorable event, annual celebration or your own need for constant change. First things first: Gallery walls are hard. They are intimidating, and the entire time you will be worried about one thing: the spacing, the spacing, the spacing. Who knew one could be so bad with a measuring tape? I figured it out, and conquered. Before you start your wall, grab a #FPBFF, some patience and repeat out loud, “anything goes.” [olists num=1] [olists num=2]

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