We are getting cheeky in @Lspaceswim #bestswimwear...

We are getting cheeky in @Lspaceswim #bestswimwear http://ift.tt/2eIS3gG

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Ecto, Endo or Meso? Discover Your Somatotype With This Quiz

The more we know about our bodies, the better we're able to take care of them. According to one theory, categorizing our physical composition as one of three "somatotypes" can give us unique insight into our mental and emotional makeup too.

We recently encountered this school of thought during a weekend away at Rancho Valencia's holistic wellness spa. There, spa treatments are customized based on individual somatotypes, which, according to wellness director Kristi Dickinson, allows them to better target imbalances and optimize healing.

The concept of somatotypes was originally created by psychologist William H. Sheldon (and further developed by other pros). He identified three types --ectomorph, endomorph, or mesomorph -- based on data supporting the idea that the body type we're born with is an indicator of our innate temperament and moral character.

We know better than to generalize when it comes to wellness, as every body's needs are different. But just like horoscopes or personality tests, we think it's interesting and fun to use this information as a kind of filter. Knowing your somatotype constitution can be helpful for tailoring a fitness endeavor or simply living more comfortably in your body. Some spas, It can even be used in spas, such as The Spa at Rancho Valencia, use these kinds of body type categories

Discover your somatotype with this quickie quiz and share your results below![tqb_quiz id='135094']

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

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Summer Twilight: Inside LoveShackFancy’s Stunning Farm Dinner

The last day of summer doesn't arrive for weeks, but when the first day of September arrives those sweet summer feelings begin to drift away.

We're sinking our teeth into the beauty of these end of summer images from a recent farm dinner in Bridgehampton, New York and relishing the twilight beauty as we prepare to transition into a new season.

LoveShackFancy founder Rebecca Hessel Cohen hosted the gathering at her home last week just along the orchard's edge. The stunning locale was made all the more magical peppered with guests all wearing her ultra-feminine, bohemian designs. From the wildflower arrangements to the mismatched outdoor furnishings; whispy skirts to the variety of white lace - we'd say the images from this event are a pitch perfect lookbook to end the season.

Rebecca partnered with chef Meghan Huylo of local favorite, Bhumi Farms for the evening's menu. Guests enjoyed dishes of marinated heirloom tomatoes, cider-poachd peaches and other local wonders, along with this ten-herb salad recipe below. The ingredient list is long, but worth it - and worthy of a lovely afternoon at the farmer's market if you can swing it. 

Guest included stylish mamas, makers and masters of living well, from former Guest Editor Daphne Oz to TCM fave, Athena Calderone of Eye Swoon, Lizzie Leventhal of Moda Operandi, Anne Keane of goop and Nadine Abramcyk of our fave natural nail studio, tenoverten.[olists num=1]

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Podcasts We Love: Luke Storey + Natural Cancer Doctor Mark Sircus

Meet our new series spotlighting podcast episodes worth a good listen or two, especially as the weather cools, our schedules constrict and we look for new ways to make the most of our time. As you may be well aware, podcasts make great companions for short runs, long commutes, cooking preparation and just about any other activity we can think of in which the brain is allowed to roam free.

Our first episode in the spotlight is a hardcore wellness pick from Luke Storey's The Life Stylist pod. Luke is a devoted biohacker with a voracious appetite for people, schools of thought and innovative ideas meant to optimize quality of life - mostly with a wellness bent. Here's why we listened to the pod more than once, gushed about it to friends, and recommend you taking a listen for yourself...

the pod: The Life Stylist Podcast by Luke Storey; Episode #74: The End of Cancer: A Hidden Cure with Dr. Mark Sircus

the message: Dr. Sircus is a doctor of oriental medicine committed to promoting his wildly affordable and relatively simple protocols to deal with cancer. Skeptical? Why wouldn't you be. The podcast description itself doesn't mince any words:

"Let’s face it -- In the world of natural and alternative medicine, there is no shortage of bullshit. Snake oil. False claims. Woo-woo nonsense. Regardless, there is also a wealth of knowledge and viable information that has largely been suppressed..." 

Luke and Doctor Sircus discuss the doctor's natural, albeit controversial, point of view on natural health and disease prevention. They also get right down to the quick of what Dr. Sircus is all about, walking listeners through the affordable treatments Sircus promotes for those interested in preventing or treating disease.

why we loved it: We're the first to raise our eyebrows at incredible claims and too-good-to-be-true premises. But we're also open to the idea of non-conventional natural health protocols because we've had so many great experiences with them ourselves. And we're familiar with just how shockingly cheap and simple natural remedies can be sometimes.

Take a listen and let us know your thoughts.We certainly make no endorsement of Dr. Sicrus' claims, but his out of the box ideas and personal health habits definitely had us intrigued.

Which podcasts are you always playing?
Fill us in on what you're listening to now below!

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

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New styles from @Vitaminaswim just dropped and they are...

New styles from @Vitaminaswim just dropped and they are everything! Shop the look - link in bio #bestswimwear #vitamina http://ift.tt/2x1rZrm

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3 Protein-Rich Smoothies That Taste Like Actual Dessert

When we say  dessert first - we mean, like, before morning coffee.While none of these dessert-inspired, fruitless smoothies actually contain pie, they're the next best thing to having dessert for breakfast -- but with a ton of health benefits.

If your nutrition struggle has everything to do with coffee shop pastries and other sugary breakfast bombs, these smoothie recipes might be the best thing to happen to you all summer.

Smoothie scientist, Kelly LeVeque, is sharing three 'Fab Four' inspired smoothies with us (the Fab Four are clean protein, good fat, fiber, greens) designed to keep blood sugar stable and any rogue cravings at bay. Kelly's celeb clients, from Jessica Alba to Molly Sims, rely on just this kind of smoothie recipe to stay committed to their wellness goals and we're trying one a week til we've found our fave...

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Get more amazing smoothie and meal ideas from Kelly here!

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Charcoal Caps, A Cup of Tea + 8 Other Ways To Debloat Quickly

Whether it was a cheat day that turned into a cheat weekend; or a few happy hour rosés too many, there are a million triggers that can cause an uncomfortable state of total puffiness. Get a bloated belly back to balance in just a matter of hours with these natural, effective tips from Food Matters...

“No, I’m not pregnant. I’m just bloated.” Has this ever happened to you? If you have IBS or experience bloating, you may relate to the awkwardness of having a distended, uncomfortable stomach on show for the world to see. Worse yet, bloating usually strikes when we really don’t want it. Often it’s during social occasions where we can’t control our normal food intake and our belly’s fluttering with nervous excitement.

Thankfully, there’s really no need to trade in your favorite LBD for a muumuu next time you head out! Check out these 10 handy tricks to keep bloated belly in check:

PEPPERMINT:This wonderful herb is naturally anti-spasmodic and can settle the stomach cramping that usually precedes bloating. Take it as a tea or in food-grade capsule form; even a little pure essential oil mixed in a carrier lotion can effectively drop tummy bloat. Learn more about peppermint here.

CHARCOAL CAPSULES: Carry a little tub discreetly in your handbag for a natural, emergency remedy once you feel the bloating build. Charcoal effectively captures the gas and can also help with embarrassing flatulence. Just be careful not to use with certain medications (it can block absorption) or rely on charcoal for long-term use.

KNEEL A WHILE: According to ancient Chinese acupuncture, we have powerful energy meridian lines which run along our shins and support digestion. If your knees and hips are okay, try kneeling with your shins folded under you for a while. The ground will naturally apply pressure to these digestive acupuncture points.

RUB YOUR BELLY CLOCKWISE: All day long, our digestive tract is making smooth, muscular movements called ‘peristalsis’. This propels food along our gut for digestion and ultimately, expulsion. You can, therefore, speed up the movement of gas through your gut by massaging your tummy in the same direction as peristalsis. Simply look down at your belly and use the flat of your hand to massage your belly in large, smooth, clockwise circles.

EXERCISE GENTLY: Just like the trick above can support peristalsis, so does gentle exercise. Moving your abdomen and heightening your breath rate gently massages your internal organs and moves gas along. A kind word of warning - don’t engage in anything too extreme, as higher intensity exercise will temporarily divert energy away from digestion. Aim for something more gentle like walking or a cooling yoga practice.

GINGER: Juice it, chew it or drink it in a tea! Ginger is a powerful digestive aid and can provide relief from a wide range of gastrointestinal issues such as nausea, vomiting and bloating. You can carry powdered ginger capsules or crystallized ginger in your handbag as an on-the-go solution.

IBEROGAST: This herbal remedy is now even recognized by mainstream science for its efficacy in treating IBS. Comprised of nine medicinal herbal extracts, Iberogast can provide quick relief from bloating and other uncomfortable digestive complaints.

LIMIT FERMENTABLE SUGARS: If you are prone to bloating, it may be helpful to temporarily reduce your intake of foods that are naturally high in fermentable sugars. While this fermentation process is good for the gut under normal circumstances, it can produce excessive bloating if we are nervous, excited, out of our normal dietary routine or leaving longer periods of time between eating. You could experiment with limiting dried fruit, stone fruit, apples, garlic, onion, legumes and wheat before a big event and see if that makes a difference.

SKIP FATTY MEALS: Have you ever wondered why fatty meals make us feel so full? One reason is that fat sends delicious, “feel-good” and satiating messages to our brain after we eat it. Another reason is that fat delays gastric emptying or in other words, it slows down the speed at which food can leave the stomach and enter the small intestine. In fact, the stomach can take up to six hours to empty after a fatty meal. This plays havoc with digestion, so best to skip deep-fried or fatty offerings if you’re wanting to beat the bloat.

PROBIOTICS: Ultimately, you can thank the friendly little bugs in our gut for gas. All the fermentable sugars and dietary fiber that our bodies can’t digest form a buffet for the flora in our gut, and as these bacteria munch away they produce gas as a by-product. This in and of itself is a normal, healthy process that supports gut health. It’s just embarrassing or downright uncomfortable when excessive.

Many people find relief from bloating by restoring more ‘good’ bacteria to their gut with a good quality probiotic. However, a small minority find that probiotics actually make their gas worse - it all depends on your unique gut flora to start with. Therefore, this tip is probably best trialed before you head out for a hot date!

What do you find works best to beat the bloat? Share your top tips below!

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Green Goddess Guide: Lessons in Lipstick from Sasha Plavsic of ILIA Beauty

Our hypothetical 'desert island beauty capsule' is constantly in flux, but there's one thing we'd dare not get lost without: ILIA Beauty's signature tinted lip conditioner -- a flawlessly layerable, hydrating blast of color that would instantly make us feel more Ginger, less Mary Ann.

There's not a natural beauty short list out there that doesn't contain a nod to ILIA. The sexy, sleek and non-toxic makeup products became instant classics when Sasha Plavsic launched the brand in 2011.

We asked Sasha to join our Green Goddess Guide series, where we explore the daily routines and fave products of our most loved beauty pros. Sasha's responses are full of business wisdom and great green beauty guidance we can all learn from... [olists num=1]

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You Survived The Great American Eclipse — Now What?

Even if you've been living on the moon -- or maybe especially then -- you've heard all about last week's historical total solar eclipse. The transformative astro-event came and went faster than it took to drink our morning tonic, but the energy it brought along is lingering hard. Are you feeling it too?

We asked astrological guru, Nicola Behrman, to talk us through the intimate, energetic shifts we're sensing following the Great American Eclipse, and what to do next...

As many of you know, there was a huge build up to Monday’s eclipse; a sense of expectation for some, a sense of anticipation and excitement for many, and also a little bit of fear. Some people felt the deliciousness of being complete, but for others the notion of completion brought up a lot of stuff. Some felt they hadn't yet found completion, others felt they weren’t ready to do so. As I mentioned in the piece here last week, our egos like comfort and we tend to like things to stay the same, because as far as the energetics go, we managed to stay alive through everything we have experienced so far, therefore, our egos tell us, so long as we don’t change anything, we’re gonna be safe as houses.

But as we actually know on a deeper level, change is pretty much the only constant and there is no true sense of safety that the ego can hold onto. With change comes profound opportunity, but it can also fill us with fear.

Energetically, things are shifting so deeply, energies are quite literally working with our physical and spiritual beings; resistance to the shifts is actually more painful than allowing ourselves to flow with them.Be gentle with yourself and know that you are truly doing this perfectly for your own timing and your own Journey. We feel many different things at different moments. The important part is that we allow ourselves to feel them.

What are these shifts + what did the Eclipse do?

One of the most important things for us to receive from this eclipse is the understanding that it wasn’t a one-day wonder of an event. It was the opening of an energetic portal and the energetic landscape within which we all live is continuing to shift and change. Some of you may have felt the energy flowing in in real time on Monday. I witnessed it first hand, and as many others are reporting, it was significantly more beautiful than many of us anticipated. It’s lovely to see and read about similar energetic experiences from people you don’t know because it clarifies and confirms our own experiences. For me, and for many others, there was an energetic feeling of shift just before the peak of the eclipse, a sense of nausea came through, and then a very profound lightness. Like many others, I started to cry when I saw the moon and the sun coming together - tears of deep joy. And again, not something that I expected at all, but something that felt incredibly celebratory.

And I could tangibly feel for myself and those in my group at the time, that there was an actual energy flowing into our heart space — close your eyes and you actually might be able to tune into it right now. It starts at the middle of our chests and radiates upward to our throats. There is a literal heat and a warmth, a golden nectar — similar to those funny old commercials for cough syrups that would literally show the golden nectar working on your throat and your upper chest. Allow that sensation to flow through now, for that is was is actually happening.

What is this sensation in my heart space?
(What’s the warmth I’m tuning into?)

Space is being made in your hearts and in your throat. And this is precisely why, for many, there has been an accompanying sense of grief or exhaustion these past few days. On Monday, we tasted the elation of this energy in real time - it was literally love and light flowing in from the ethers. Not as metaphor, but as tangible reality.

Many in the US came together and awoke from a walking slumber. People spoke to strangers, communed with strangers and felt a sense of togetherness. For me personally, being on the fields at the Ojai Valley Inn & Spa, having people quietly find their way to join our group, seeing them lay down on the grass without a word and receiving and receiving and receiving was one of the most beautiful moments I have witnessed in ceremony in a long time. It was potent and powerful and without a need for words. Everyone was welcome. And everyone continues to be welcome.

That’s great, but what Is this sensation in my throat + my heart?

Yes, back to the nectar streaming into our throats and our hearts — it might feel very gentle and celebratory. It's a deeper sense of embodiment and awakening that is happening in your energetic cells. It might feel light and it also might feel a little overwhelming. If there is a sense of grief or lethargy in the aftermath, know that the energy is working you. Know that any places in which you “suffered” in silence are now coming up for review. Any places in which you were not able to receive love in the form that it was offered is now up for review. Any places in which you didn’t speak your truth - to others or to yourself - is now up for review. It’s not always comfortable. In fact, it’s usually profoundly uncomfortable. But you signed up for a life of tangible beauty and magic, and there is a process of unpicking that happens on the Journey to Sublime Self.

What should I do now?

Allow this journey to continue — your soul is very much onboard with it. And just be super gentle with yourself these next few weeks. Mercury is in retrograde, which isn’t just about technology; it’s about reviewing the past and bringing resolution to the present. This is all happening at the same time. For a very beautiful and serendipitous reason — because you are ready to step forward more truthfully, more authentically and more powerfully.

You may find yourself thinking "I have more support and more information right now - it feels exciting and true, but also a little daunting and scary".

Yes, it’s a lot. But it’s all for your benefit. Please feel free to join our 7Om Alchemy group for next week’s private transmission and if you have a question, this would be a beautiful time to ask it.

Congratulations, guys. This is truly an incredible time to be alive. Allow the energies to continue to flow in and watch - just watch - as the magic and the miracles unfold around you.

How are you feeling post-eclipse?
Tell us about your experience in the comments below!

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Meet The Morrocan Artisans Behind This Gorg New Glassware

The Little Market, an online artisan marketplace founded by former TCM Guest Editors Lauren Conrad and Hannah Skvarla, is dedicated to empowering female artisans around the world. Their latest collection is a set of hand-painted glassware from a group of Morrocan artisans we loved learning about. Dive into the inspiring story, then grab a set for yourself (as if you weren't already thinking about it). Here's Hannah with the story behind the remarkable Parisians who started Chabi Chic... 

The Little Market is a mission-driven nonprofit working with artisans around the world to curate and design beautiful products that preserve cultural techniques and traditions.

Each piece from our brand new glassware collection is handmade by artisans in Morocco working with Chabi Chic, The Little Market’s newest artisan partner. Chabi Chic’s talented artisans make glassware, ceramics and furniture. We were drawn to their mission of protecting Moroccan culture, preserving beautiful traditions and techniques, and improving the quality of the artisans’ lives. The artisans work hard to preserve a tradition that has been passed down through generations and that is facing competition in today’s global environment. We were impressed by the way the artisans preserve traditional designs while incorporating a modern take.

The organization was founded by two women from Paris, a former architect and a former home decorator, who moved to Marrakech 10 years ago. We love working with artisan groups that are women-led and women-founded. The founders goals include: creating high quality and handmade home goods that are ethically made from natural materials; benefitting the artisans’ livelihoods, creativity and vast skill sets; and sharing the traditions nationally and globally - it’s important to us to work with artisan groups who share our values.

Chabi Chic works with approximately 18 artisans between the ages of 20 to 60. While some of the artisans, such as those who work on pottery and ceramics, are based out of workshops, some also work out of their homes. Most of the artisans are local to the area, but Chabi Chic also works with artisans in mountain villages and along the coast.

Chabi Chic is part of the Marrakech Cultural and Creative Industries, a program started by the United Nations. Through this program, Chabi Chic is given access to funds for the artisans looking to improve their skill sets and sell their work. Furthermore, centuries of Moroccan traditions and techniques are protected in the making of this glassware.

In addition to the artisans’ incredible stories, what drew us into the glassware pieces in particular were the design elements — lovely colors and beautiful shapes. The distinct shapes are consistent with traditional Moroccan design. Our collection includes both unpainted options as well as hand-painted options in white, blush and blue paint. The blue evokes a beachy feel and would complement the decor for homes near the water. The white and unpainted options are simple, elegant and versatile pieces that would be beautiful in any home.

Each purchase from our online store, including this collection, contributes to sustainable jobs and better lives for the artisans, their families and their communities. Together, our efforts generate meaningful opportunities that changes lives, transform communities, combat poverty and create social justice.

Learn more about The Little Market - including exclusive interviews with
co-founder, Lauren Conrad - with these stories from our archives!

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Happiness Is These Turmeric + Ashwagandha Shortbread Cookies

we were blown away by these superfood-infused shortbread cookies while on the farm with Gaia Herbs. The enormous organic farm's chef whipped them up for us using a secret ingredient - Gaia's Golden Milk - including ashwagandha grown right there on the property.

Golden Milk is a traditional healing drink that's been used in Ayurvedic medicine for centuries. The combination of turmeric, ginger, and pepper helps slice through inflammation and bloating while getting us to feel more calm and centered. Gaia's blend also uses vanilla and ashwagandha for even more nourishing chillness, and cardamom for digestive benefits and a cozy flavor you won't forget.

Whip up a batch of this dreamy dough, keep it in the freezer, slice off a few pieces and bake them up when you're trying to treat yo' self. They're absolutely addictive and so easy to make. Get the recipe below, and grab a few factoids from Gaia on the mind-body benefits of each spice in their Golden Milk blend...

What's In Golden Milk?

Turmeric |  Turmeric offers whole-body support, with both antioxidant support and support for a healthy inflammatory response.

Black Pepper | Black pepper is commonly used in Ayurveda and often paired with turmeric to support absorption. It is traditionally considered to be a hot, pungent herb. As such, it stokes digestive fire, called agni, by promoting the natural release of digestive secretions.

Vanilla | The sweet aroma of this herb has long been used to naturally boost mood. Traditionally, Vanilla was considered to be an aromatic herb that supports the nervous system, and it was used to support a healthy libido.

Ashwagandha | Valued in Ayurveda, this adaptogen tonifies the entire system. Ashwagandha is one of the most popular Ayurvedic herbs used today. This herb is both a tonic, meaning it supports the body’s overall wellbeing, and an adaptogen, meaning it supports the body’s natural resistance.

Cardamom | This aromatic herb has a long history of supporting the digestive system. A relative of Ginger, Cardamom (Elettaria cardamomum) was called the “Queen of Spices” in Ayurveda, where it is commonly used. It supports elimination of intestinal gas, while improving digestive function.

Dates | This naturally rich, sweet fruit is a source of vitamins and minerals. Dates have a complex sweet taste similar to caramel, making them a popular swap for sugar. The Date Palm (Phoenix dactylifera) dates back 50 million years, according to fossil records. A staple across the Middle East, it is made into sugar, vinegar and syrup. [olists num=1]

Grab two of our favorite recipes for homemade golden milk:
this one from Cafe Gratitude and this one from Nicole Granato.

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Our Day On Gaia Herbs’ 350-Acre Farm in North Carolina

Trusting a company means knowing their practices, from seed to harvest to production, and we got to know Gaia Herbs very well with our recent trip to their 350-acre organic farm in Brevard, North Carolina, where they invited a small group of press to come meet the magic.

Gaia is 30 years old this year. While they have become one of the biggest makers of organic herbal supplements here in the states, they've managed to maintain the extremely hands-on production process of their grassroots beginnings. From their seed banking practice to their clean extraction process, Gaia's "seed to shelf" quality-control and overall transparency is impressive. How many other major supplement companies can say they roll around in their herbs daily like Gaia's founder, Ric Scalzo?

Ric radiates good vibes that run miles deep. He not only knows every herb on the grounds, and every product on Gaia's roster, but each of their growing cycles. He also knows weird little bio-hacking wisdoms you can only get to from being tuned in to - and souped up on -  top-quality superfoods every day. According to Ric, "wellness isn't magic, it's not rocket science, it's going back to the basics"

Ric acted as our tour guide for a day on Gaia's sprawling farm. He met us at the farm house, bright and early, where we enjoyed a stunning breakfast prepared with ingredients grown right down the hill.

We spent the morning traipsing through a forest of ginkgo biloba and Hawthorne trees and exploring giant greenhouses filled with Chinese skullcap, holy basil, and ashwagandha.

In the afternoon, we met the farmers who tend to Gaia's plant-babies year-round. We strolled through echinacea fields, picked passion flower from the vine, and walked through a sea of astragalus. All the while Ric taught us about the growing process, medicinal role and healing power of each and every plant we encountered.

It was as fascinating as one might imagine to see herbs we use daily growing right out of the ground. As one of the Gaia pros reflected, "when we ingest a plant we are consuming more than its chemical composition; there's a life force, a personality, an energy, so we need to be intentional and aware of what we consume. It's a key part of wellness."

To share the farm experience with those who can't make it their 350-acre farm themselves, Gaia created this interactive site for users to observe and learn about each plant at the source (including videos from the farm, and intimate details of the harvesting cycle).

 

After touring the farm, we returned to the farmhouse for lunch - another stunning farm-to-table spread. We then headed back to the fields where we plucked shitake straight from the log, huffed lemon balm as a group (instant anxiety killer) and explored the versatile healing power of stinging nettles.

After a long and beautiful day, we crawled back to our cozy cabins, buzzing with inspiration, and a new, deep understanding of herbs and herbal supplements. Get a piece of the magic with Ric's recipe for a delicious and wildly nutrient-rich nettle dish below...

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12 Things That Will Be Cheaper At Whole Foods Starting Monday

Everyone knows that Amazon bought Whole Foods this summer. If you're anything like us, you've already got bets going on how quickly you'll be ordering extra quinoa from the salad bar online or shopping with the robots who take over the grocery store.

Amazon’s acquisition of Whole Foods Market is official on August 28th -- that's this Monday. With the big transition comes "lower prices", according to a Whole Foods press release, on over a dozen products.

We feel as though they read our personal weekly grocery list to select their list of price drops. Here are the twelve they named:

Whole Trade bananas | Organic avocados | Organic large brown eggs | Organic responsibly-farmed salmon and tilapia | Organic baby kale and baby lettuce | Animal-welfare-rated 85% lean ground beef | Creamy and crunchy almond butter | Organic Gala and Fuji apples | Organic rotisserie chicken | 365 Everyday Value organic butter

There are a few other easy to swallow, non-robot related items listed in the acquisition press release. Things like Amazon Prime benefits inside Whole Foods stores and Amazon Lockers in select stores. One thing is for sure, narratives like ones in our article here may quickly become a thing of the past.

What do you think of all this grocery store news? Great for expanding the accessibility of healthy foods? Or bad for the diversity of our healthy shopping options? Let us know what you've been thinking about with all the Whole Foods news...

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Watch Earthy Andy Make This Caramel Apple Crumble

Fall is finally inching our way. And while we're sad to see summer go, autumnal desserts like this insane apple crumble with vegan caramel are helping us deal.

Island-dwelling wellness pro, Earthy Andy lives inside the stunning tropical vision-board that is her life. Her adorable family lives close to the earth in the most beautiful way possible and we're always inspired by the way they get outside, get active and eat clean. 

Watch this adorable, drool-worthy video and get the recipe from Andy here...

My weakness is warm, gooey, cinnamon apple crisp made gluten-free and vegan, topped with coconut whipped cream and a homemade maple caramel drizzle! This crisp is my mom's old recipe that we just tweaked to make gluten free and vegan-friendly! Not claiming your gonna get healthier eating it but it will make ya happy. [olists num=1]

Drool over our other fave grain-free dessert recipes here!

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Koslow’s NYC Popup Hints At An Exciting New L.A. Restaurant

If this menu tells us anything, Jessica Koslow's new restaurant is going to be a killer.

Koslow, of the L.A. food phenomenon that is Sqirl, is the latest chef to set up shop at Seaport District NYC's Food Lab. Through September 2, she'll be cooking up a storm in New York and, rumor has it, a few of the menu items are previews of  never-before-seen dishes from her upcoming restaurant, Tel.

If this menu tells us anything, Tel is going to be as big a phenomenon as Sqirl. Check it out below or book your own seat at the pop-up dinner experience happening now...

First Course
Cardamom Ghee + Nigella Laminated Flat Bread
Lacto-fermented Crudité
Creamed Yoghurt with shredded pickle
Eggplant Dip, Green Fig Salt

Second Course
Taste of LA: Surprise Guest Bite

Third Course
Smoked Fried Jerusalem Artichokes, Fried Citrus, Black Garlic Aoili
Quail Shwarma
Sqirl’s Famed Kabbouleh
Braised Tomatoes in Pomegranate Molasses

Fourth Course
Passamore Ranch Sturgeon with Hulba + Green Sahawek
Oven Roasted Cabbage, JJ Lone Daughter Avocado Seed Tahini, Puffed Fermented Meyer Lemon, Kraut Powder
Koda Farm Brown Rice + Crispy Chickpea Pyramid, with Smoked Plum, Pickled Rose Hips, Dill + Smoked Schmaltz

Fifth Course
Malabi, Persian Mulberry Jam, Turmeric Millet Jack

Take Home Gift
Sqirl’s Turmeric Millet Jack

Holding our breath for Jessica Koslow's new spot. Which
other LA restos are thrilling your inner food snob lately?

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How To Get Pretty In Under 5 Minutes (According To The Pros)

Masks made from breakfast ingredients. Coffee shop sugar packets for an impromptu facial. Coconut oil for literally everything else. We're not sure how our survival skills would fare in the wilderness, but when it comes to beauty on-the-go our crew can get gorgeous with next to nothing.

Green beauty pros have minimalist makeup skills, obviously, but what about when there's no time to touch up and no RMS in sight?

While peeking through the routines of a few of our favorites, we asked them to spill their secrets for beautifying in a pinch; their creative solutions didn't disappoint. Whether you're low on product, traveling light, or just looking for a little brightness halfway through a long day, these tips will get you there... [olists num=1]

What are your best hacks for beauty on-the-go? Share below!

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The Super Sweaty Workout That Has Busy Philipps Hooked

We love when celebs get real on social media. Between shooting new episodes of HBO's Vice Principals, gorgeous actress (of Dawson's Creek fame) and overall funny girl, Busy Philipps has been busy on Instastories lately, bringing us up close and personal as she sweats her face off during her fave workout. You can see the burn is real – and it only inspires us to get into the studio and heat things up. After all, working out isn’t about looking hot in the moment, it’s about feeling powerful and in charge of your own strength.

The workout that Busy can't quit? It's Lauren Kleban's LEK Fit. The dance inspired class is high-intensity, known across L.A. for killer playlists and super-fun, sweat drenched sessions (both IRL and on-demand) that strengthen, lengthen and tone head-to-toe.Busy is certainly not Hollywood’s first big fan; bestie Michelle Williams, America Ferrera and fashion girls across the city are also hooked on enjoying and over-sharing their Lekfit experiences.

Learn more about the buzzy fitness class here, and be sure to tune into Busy Philipps Instagram for a first-hand look (and plenty of laughs)...

Want more workout inspo?
Discover what fitness goddess and founder of LEK Fit, Lauren Kleban, keeps in her gym bag here.

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Join Us At The Launch Party For The New Free People Pop-Up Shop

Hey LA.There's a new kid on the block in one of our favorite neighborhoods in town, and we want you to join us for the official welcome party.

This week, Free People will launch an experiential wellness pop-up shop on Main Street in Santa Monica and we're planning a ton of fun events within it's walls. In addition to shopping, the pop-up will be home to weekly wellness related events, from workshops to fitness classes. Stay tuned for an exclusive curation of TCM-approved wellness and beauty products and an event series with wellness leaders you won't want to miss, now through holiday.

The official launch happens this weekend with workouts led by the ladies of Love Yoga and Nicole Winhoffer, and makeovers with Lilah B. throughout the day. Discover all the essential details here.

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An Emotional Toolkit For Stress From A Reiki Master

the ultimate weapon for sustaining wellness is knowing how to calm ourselves down. Stress makes us stick, anxiety dulls our shine. These simple, but empowering exercises from reiki healer and meditation practitioner, Kelsey Patel are just what's needed when our minds and emotions are under fire.

Getting back to center is not always easy, but having a couple of tools at the ready for intense situations can make all the difference. Read through Kelsey's emotional toolkit for stress and find a few exercises that resonate with you...

Breathe

Often when people are stressed out or feel emotional intensity of any kind, they impair the body and mind further by shortening the breath and forgetting to breathe full, deep breaths. It causes a tremendous amount of stress on the body, which keeps the mind focused on the ‘fact’ that something is not right.

It may seem too simple, and for some too hard, to believe that this is true but when you take a few moments or even minutes to breathe deeply when your mind and emotions feel deep stress, you naturally allow the body to start to calm itself down and bring about a feeling of relaxation.

Give this exercise a try next time you feel yourself at a breaking point. No matter what it’s from or what caused it, just let that go for a moment, pause with yourself and try this:

Close your eyes and take a few huge deep breaths. Inhale through the nose and exhale through the mouth.

As you take the first few rounds, expand the stomach on your inhale and fully retract the stomach on an exhale. + After a few of these, close your lips and begin to breathe in and out of the nose for about 3 minutes.

You can also try alternate nostril breathing for these 3 minutes if it’s too much to do full deep breaths.

Upon completion of the breathing, place your hands on your heart and remind yourself that you are safe to feel whatever you’re feeling and to take the time for your health and wellbeing.

EFT, aka tapping

This is one of my favorite go-to hacks for any and all of life’s drama, stresses and challenges. We all have good days and bad days and that’s a perfect part of life. It’s not about escaping the feelings you have, but about giving yourself permission to feel them, allowing them to live and then helping them to shift when you’re ready. There are tons of easy ways to start tapping on yourself. You can decide, change and edit the statements as you tap to fit your needs and the feelings that come up.

Here’s how to start:
Use your right hand (pointer, middle, ring and pinky) to tap the outside of your left palm. Begin by saying, “Even though I am so stressed out right now, I deeply and profoundly choose to love and accept myself.”

Repeat it three times on the side of the hand, then tap with your right pointer and middle finger at the beginning of the eyebrows with, “I am so stressed out right now.”

Keep that statement going as you tap the right temple, underneath the right eye, underneath the nose, on the chin, just below the left collarbone, the top of the head and then release and take a deep breath. Notice how you feel and then continue to tap with the same statements or new ones, as needed.

Take a “hike”

Move the body, mind and spirit’s energies and do wonders. It can mean different things to different people or you may need something different every time, but the idea is to turn off all of your work, technology and gadgets so you can turn on your true light. This can be anything from journaling, taking a walk in nature, a fun exercise class, yoga, spa or home spa time or a meditation practice. Many times, the things and people that cause you the most stress or drama are the ones you choose not to take a break from.

Newsflash: When you disconnect, you get to self-connect. That’s where the good stuff is inside of you. Many times, after even 30 minutes of self-care, you will notice a shift in how you’re feeling. Give it a try, any of the things above, and be willing to try new remedies to see what fits you best.

Dance it out

Recently, I had just come home from a weekend away and was feeling so happy and high on life. That afternoon, I received an email from someone that shocked me and felt completely out of left field. I felt sad, angry and deeply hurt. It completely pushed out every good feeling I had been having and immediately made me feel like a failure and that everything I did was wrong. It wasn’t true, but my mind ran wild and told me lots of false truths, and I knew that I had so many emotions I was spinning.

If I just sat there with it, I truly felt like I would burst or perhaps say something I didn’t really mean to the person who sent the email or worse my husband, who just happened to be the innocent victim in our home. So instead, I took to the dance floor in our master bedroom; aka the only room with a big enough space for me to get down. I put my headphones on, changed clothes and let my hair down. I danced like a maniac for about 20 minutes and physically let go of all the energy I was feeling. I felt incredible at the end. It was a release and just what I needed.

Ho’oponopono

This is an incredible old Hawaiian prayer of reconciliation and forgiveness. In the Hawaiian dictionary it translates to mean mental cleansing. There are family conferences in which relationships were set right through prayer, discussion, confession, repentance and mutual restitution and forgiveness utilizing this prayer. I have used it for many years and always find it to be an incredibly helpful internal practice.

It goes like is: I’m sorry. Please forgive me. I love you. Thank you.

This is an incredible tool to use silently and in your own way, especially when you’re feeling a lot of emotions about a person or even a stranger who may have caused stress in your day or made you feel challenged. You can simply say the prayer or even insert people’s names and/or add other details about the feelings into the sequence. For example: I’m sorry, friend, for being short with you. Please forgive me for getting so frustrated with you because of the stress I am having in my life right now. I love you. Thank you for understanding and allowing me to be human. It’s not a prayer you need to speak directly to someone, but simply by utilizing it to reconcile within your own heart, you are spreading that energy out to them.

Remember who you really are

It can be so easy to get caught up in the daily stresses of life, especially in our fast-paced modern world with tons of technology, a constant bombardment of information and too little time spent in a more passive, relaxed and connected state of being. Once you feel yourself connected back into your breath and your body, go inside your heart. Feel the aliveness of your beating heart. Take a few moments to remind yourself and feel the true you. Let yourself feel your feelings, but then also take time to acknowledge that you can make new choices to start creating a life that has less stress, less challenges and more love. You always have choice. The life you are living, including the drama and stress and challenges, is your life. Remember how capable you are, the good that you are and the value of yourself. Recognize why these perhaps undesired aspects are in your life.

How?

Be aware of where you are now, good or bad, and write it down.
Take an inventory of who is in your life and how they make you feel.
Connect to your life’s work and how it makes you feel.
Then, write out what you desire to see and feel in your life in the future.

The simple act of acknowledging what is now and where you want to be in the future is the right path to releasing any unnecessary drama, stress or challenges today.

Learn more about overcoming negativity with Kelsey Patel here. 

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Rainbow Brussels Sprout Hash with Crispy Parmesan

Hash it out. Making a veggie hash is the ultimate way to remix leftovers or use up the last bits of your farmers market finds. We love this colorful, cruciferous version from Cookie & Kate's, Kathryne Taylor. Her debut cookbook, Love Real Food is a vegetarian recipe bible loaded with nourishing, ingredient-driven dishes that will inspire you to fall back in love with home-cooking...

Oh, how I love extra-crispy diner hash browns. Here’s a more colorful and redeeming option, which is just as addictive. Shredded cabbage, Brussels sprouts, carrots and kale are tossed with a little Parmesan cheese and olive oil. The combination becomes tender and crisp when roasted on a couple of large sheet pans. This hash is a great side for any savory breakfast in my cookbook. It’s also fantastic with a fried egg on top and a side of whole-grain toast, with your favorite hot sauce on the side.

The easiest way to shred all those veggies is by using a food processor. Otherwise, it can be a time-consuming endeavor. Use your food processor’s slicing disc for the cabbage, sprouts and kale; use the shredding disc for the carrots and cheese. You can also use a sharp knife or mandoline; please be careful. (Or else buy pre-shredded veggies at the grocery store.) It will seem like you have a ton of veggies, but they shrink down significantly in the oven.

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The Secret To Great Sex + Epic Intimacy Is Simpler Than You Think

Good sex has everything to do with deep, mindful, intentional connection... to ourselves. Women's health expert, Nicole Granato, has helped many a client claim their agency with intimacy - a common problem many of us experience, but don't open up about often enough. Nicole is sharing her tried-and-true advice - the secret to great sex - below. Learn how to be confident in and out of the bedroom with these tips...

We all have some sort of relationship with intimacy. We, as women, are becoming more comfortable talking about the intimacy we experience with ourselves and our partners - not just with each other but with our partners as well. For women, there has been this stigma surrounding sex - we had to be a certain way, play a role and even pretend as though we were experiencing pleasure when maybe we weren’t. There is nothing healthier and sexier than wanting to satisfy your partner, but the only way to truly do that is to be satisfied yourself. And that means being truthful and honest with your body and knowing what feels right and what feels wrong.

As women we are connected to our bodies in ways that only we can truly understand; there something very powerful about knowing your body, loving it and feeling comfortable in your sexuality. These are the elements that pique our pleasure in so many different aspects of our relationships - from hugging and kissing to sexually connecting and even just sitting across from your lover.

A lot of women I’ve worked with tell me they have trouble climaxing with their partner - and some even have issues climaxing on their own. While I have a few different theories about this, I’ll simplify it: Climaxing and connecting truly to another person requires surrender - surrendering your body, mind and spirit to live completely in the moment and embrace the other person. This can only be done with someone who wants to meet you there!

We sometimes settle for relationships with partners who don’t have this understanding or desire to connect on a much deeper level, because we think we can change them. The truth is, you rarely can. Both people need to really want the same thing. Climaxing is more than a technical skill for women but rather a combination of surrender, emotional safety and the touch of a partner. Sure, you can experience pleasure without these things, but it may not be the same.

Being sexy is about more than the clothes you wear, what you look like or how perfect your body is or isn’t. It's about the confidence you hold, knowing what you want and not being afraid to ask for it.

This all starts with self care, which includes everything from thinking about your sexual organs and masturbating to nurturing your body and supporting your body through food, supplementation and proper exercise. When you do this, you will begin to feel sexy, which unleashes a whole new person; you will walk with confidence, power and the freedom to be unapologetically who you, are, no matter what anyone says. When we do this, we begin to see our libido increase, our orgasms become longer and stronger and we become more connected to our bodies!

ASK YOURSELF: What is one thing you can do to change the way you think about your body or think about your sex life? One thing you can do to create the connection you want with a person? What are the feelings you want to feel, the pleasure you wish to seek? Take some time and write it down and don’t be afraid to ask for it. Practice a little bit at a time and watch how your entire body begins to change.

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Bedroom Feng Shui: 6 Tips To Supercharge Your Space

Our bedrooms are sacred space. We love these effortless bedroom feng shui tips from the crystal whisperer at Energy Muse. Rearrange simple objects, pick up the right crystals and check out these simple steps to bring love, balance, and the best vibes ever into the bedroom...

Ignite your inner Aphrodite and supercharge your bedroom with the power of love. By implementing crystals and feng shui techniques into your room design, you can master the energy of your space.

Often when we talk about the chemistry between people, what we’re really referring to is their energy. When the energy is positive, love flourishes. On the flip side of that, when we’re not paying attention to the energy in our relationship, our romance can suffer. It works the same for those looking for love. Attracting others to you is about opening yourself up on a spiritual level. Energy blocks can be interpreted as dull or even uninviting to those first meeting us. Through fostering loving energy within our space and ourselves, we can better nourish our relationships with compassion, transparency, vitality and spontaneity.

As always, creating the life you want starts with you. We can’t always change others, but we can decide to shift the way we approach them. Feng shui symbolically charges your bedroom, so that every time you enter it, you are reprogramming your mind with the energy that you want to hold within yourself. These crystal and feng shui tips for bringing the energy of love into your most intimate space will stir the energy of self-love within you, so that you can pass that love onto others.

Cover the Mirrors

Before you bring crystals into your room, you first need to trick-out your space with some basic feng shui. The first step is to cover your mirrors. Covering the mirrors in your room has nothing to do with being less vain and everything to do with creating better feng shui. Mirrors represent intruding third parties, and you want to do everything you can to keep your bedroom rid of those. Similarly, if there is a beam dividing the room, do what you can to adjust the bed underneath it so that it is not between you and your partner. A beam that divides the bed is seen as representing divisiveness in the relationship.

A Pair of Mandarin Ducks

According to ancient feng shui lore, Mandarin ducks promote an air of love. These ducks, which are common in China, mate for life. They symbolize a loyal and loving pairing. Place them in your room to bring harmony and devotion into your space. It’s important to keep the pair together, to represent a happy partnership. Additionally, you can place other images or art around your room that represents loving couples. Images of just one person can stir the wrong energy, as they represent the solitary person. If you are looking to attract love, but don’t like art featuring people, try peonies over the bed, as peonies are symbols of love. They can be seen on many Chinese fans, which also make for great bedroom decor. Just be careful not to overdo it. You want to make the room as sparse as possible, because clutter in the room brings a cluttered energy to your space and mind.

Create a Love Altar

Love altars are like mood lighting for energy - they set the ambience. Altars are sacred spaces because they hold our most intimate, desired energy. Your altar is a designated area of significance, where you can place treasured trinkets and crystals that bring love to mind. A piece of art depicting Aphrodite, a photograph of you and your partner, your grandmother’s wedding ring or a rose quartz point are all examples of things that you can place on your altar to facilitate the energy of love. If you have a Ganesh statue, place him on the altar facing east, and make an offering — he loves sweets! A bowl of water to be changed out daily works as an easy offering, or some people like to even offer a fresh flower. If you have a small lamp, place it on the altar. Keep the lamp on all day to light up your love life.

Crystals, Crystal, Crystals

Okay, now that we’ve got the room decked out in love feng shui, it’s time to bring in the crystals. In my opinion, the best crystals for the bedroom are rose quartz, amethyst and selenite.

You’ll want to place the selenite under the bed and on the window sill. This is a highly cleansing stone and will elevate the positivity within your room while getting rid of negativity.

Rose quartz is the stone of love. It emits an energy that opens your heart chakra to self-love, romantic love and universal love. Partner your rose quartz crystals with amethyst crystals. While the rose quartz nurtures your heart, amethyst nourishes your third eye. It aids you in making decisions from a calm state of mind. Known for its ability to assist addicts in breaking bad habits, amethyst is also ideal for those who need to break negative patterns in love. The partnership of rose quartz and amethyst will be powerful in cultivating a symbolic and vibrational energy of harmonious love.

Amethyst Under the Bed

When we were young, we feared the monster under our bed. As adults, the fears we have in bed are less fantastical. Worries about work, the future, finances and our romantic life create a flurry of anxieties so chaotic, it’s enough to make us want to pull the sheets over our heads. Needless to say, this is neither a healthy nor sexy energy to be wrapped in. Calm the mind by conquering your stress monster. Amethyst is an ideal crystal for the bedroom because it soothes the third-eye chakra, and relieves the brain of anxieties. Any emotional pain that you are holding onto will benefit from the purifying energy of amethyst. From a state of tranquility, amethyst guides you with ease toward a more restful night’s sleep. An amethyst under the right side of the bed will strengthen the serene, feminine energy of your home. If you can, tie an amethyst cluster to your bed post with a piece of red string. It should be on the right side, from the same point of view as when you’re lying in bed.

From non-toxic mattresses to organic sheets, discover more easy wellness upgrades for your bedroom here!

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You will be looking sun kissed in this super soft tee and our New @LSpaceswim Polynesian printed bikini #bestswimwear #sunkissed #lspaceswim http://ift.tt/2iktv1O

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Watch This Cute Video of Healthy Chefs We Love Cooking Together

There's only one possible outcome when three plant-loving chefs start playing in the kitchen: total deliciousness.

This ridiculously cute video stars one of our fave plant-based chefs and nutrition pros, Mikaela Reuben as she pairs up with kitchen pals and NYC chefs, Gabe Kennedy and Adam Kenworthy. 

Watch the video, then try the romaine taco recipe below for a little vegan thrill. Mikaela explained the inspo behind their dish to us, saying "We just love each other, so making a quick recipe video was a great excuse to hang out and be goofy.The potatoes here add a nice feeling of fullness to the lighter zucchini and romaine lettuce. Flavorful, filling and fun."

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Find more amazing plant-based recipes from Mikaela Reuben here.

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Here’s Why You’re Always Tired + Exactly How To Fix It

When was the last time you didn't feel tired? Not just "less tired than usual", but full-force, mind-body, "I feel so alive!"-level energy? Some of us only experience it as a rarity. And others have forgotten it's even a thing to be had.

Functional medicine doctor, Dr. Mark Hyman, is talking with us about why so many of us are always tired - and sharing nine science-backed ways to bring us back into mind-body balance...

Amidst juggling a hectic schedule, sleep deprivation, a fast-faster mentality, all while struggling with overall sluggish energy levels, caffeine has become our drug of choice. If you’re like most Americans, you’re probably "always tired" - running on empty by noon and inching towards that coffee shop or store that sells energy drinks is just around the corner.

Trust me - I know how that feels. As a young doctor, I became very ill with chronic fatigue syndrome (CFS). Every system in my body broke down. I was always tired to such an extreme I couldn’t even walk up the stairs. Mentally, I felt fuzzy. Every little thing felt like a Herculean effort. I had to fix myself so I could help others heal. Once I discovered functional medicine, I could design a plan for myself to heal my body and, subsequently, I helped others reclaim their energy levels.

Some of my patients arrive unable to manage their energy levels. They resort to sugar, caffeine, alcohol or worse crutches to manage their energy and moods. Many patients don’t connect their behaviors and choices with how they feel. They don’t connect their energy levels with how they eat, how well they sleep, how much they exercise, and how much time they spend connecting with friends and community. Instead of meditating or active relaxation, they spend time watching the news or browsing through social media.

Here’s the big secret that helped me heal, and the one
thing I fix to help my patients heal: To upgrade your energy levels, you need to upgrade your mitochondria.

Mitochondria are like tiny factories that turn food and oxygen into energy. Each cell has hundreds or thousands of these little energy factories. Active organs and tissues like your muscles, heart and brain have more mitochondria.

“If you want to improve your metabolism, mind your mitochondria,” I tell patients. After all, these little energy plants make energy out of the oxygen you breathe and the food you eat. If you want more energy, have better working mitochondria.

Of course, many things can go wrong with your mitochondria that impede your metabolism, making it run less efficiently or even shutting it down. In fact, mitochondria are very sensitive to damage. When they don’t work well, you struggle with all the miseries of low energy like fatigue, memory loss, pain and rapid aging. You needn’t succumb to fatigue when you optimize mitochondrial function.

First, let’s minimize things like toxins, infections, allergens and stress that damage your mitochondria. Want to know the biggest mitochondrial hijacker? Too many high-calorie, low-nutrient foods or too many “empty calories.” You see, when your mitochondria metabolize food with oxygen, they produce free radicals, which trigger a chain reaction of rusting or oxidation. Unless you have enough antioxidants, you can’t sufficiently protect those mitochondria from damage.

When you eat empty calories like sugar, flour and processed foods that don’t contain the antioxidants fruits and vegetables do, your body makes too many free radicals that tip the balance and start a chain reaction of cellular and tissue damage that destroys your mitochondria and your energy levels.

Fortunately, you have a lot of control over those mitochondria by the choices you make. You can do that in two ways: Prevent damage and optimize mitochondria. Here’s how.

Strategy #1: Prevent Mitochondria Damage

Ditch bad foods. You know the culprits: processed food, junk food, sugar, empty calories, artificial sweeteners, artificial colors and other chemical food additives. Their toxic effects can damage your mitochondria and prevent them from producing sufficient energy.

Lower inflammation. Chronic inflammation slowly destroys your organs and your mitochondria’s ability to work well. An anti-inflammatory diet contains lots of wild-caught fish, other omega-3 rich foods like walnuts and freshly ground flax seeds, along with lots of antioxidant-rich low-sugar fruits and vegetables.

Work with a functional practitioner. Lyme disease, hidden gut infections, heavy metal poisoning and adrenal fatigue can create problems like chronic fatigue syndrome and fibromyalgia. I had heavy metal poisoning. A functional medicine practitioner can get to the bottom of and reverse these and other issues.

Strategy #2: Boost and Protect Your Mitochondria

Eat real, fresh, whole foods. They come loaded with antioxidants and phytonutrients. I recommend 8 to 12 servings of fresh vegetables, fruits, beans, nuts, seeds, and gluten-free whole grains every day.

Take the right nutrients. Mitochondria-protective and energy-boosting nutrients include acetyl-L-carnitine, alpha-lipoic acid, coenzyme Q10, n-acetyl-cysteine, resveratrol and magnesium.

Step up your anti-inflammatory fats. Omega-3 fatty acids are essential fatty acids that help build your mitochondrial membranes. Cold-water fish like wild salmon, sardines and herring are good omega-3 fat sources, as are flaxseeds and omega-3 eggs. They strengthen the fragile cellular membranes that optimize your mitochondria.

Get good sleep. You can’t outsmart good sleep, and you know how even one night of bad sleep can zap your energy levels. Aim for seven to nine hours of solid sleep a night. Everything in your life will look and feel better. Learn more here.

Avoid energy-crashing drugs. Cut back or eliminate the 'energy' drugs like sugar, caffeine, and alcohol that ultimately create more harm than good. Think about taking a 'drug holiday' for six weeks.

Keep your purpose in mind. When I get off track, I simply remember what it’s like to feel great and what I need to do to get there. To optimize energy levels and feel your best, eat better, sleep more, exercise more and practice active relaxation such as meditation or deep breathing.

Always tired? Check out these pro-tips for getting better, deeper sleep and start to rest up... for real.

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6 Brilliant Ideas To Help You Eat Well At Work

You donut need us to tell you how tough it can be to stay on track with nutrition goals at work. We're checking in with integrative nutritionist, Jennie Miremadi, for simple ways to set ourselves up for success throughout the week, plus a recipe we'd (almost) rather have than donuts anyways...

When my clients first start working with me, many of them feel totally overwhelmed with trying to eat healthy when they’re at work. They’re dealing with stress and busy schedules, and they’re surrounded by unhealthy food. Without the right tools in place, all of these factors can take a toll on their eating. By creating a plan to help them stay on track with food at work, it can often mean the difference between struggling or thriving in reaching their nutrition goals.

If you too are having a hard time keeping your diet healthy at the office, don’t be discouraged! Know that you can turn things around by creating a nutrition strategy for work. If you’re looking for a place to start, here are some tips to help:

Prep the Night Before

One of the best ways to stay on track with your nutrition goals is to prep your lunch the night before and bring it with you to work the next day. Having your lunch readily available as soon as you get hungry can help you avoid grabbing something that’s quick, convenient and unhealthy - particularly on those days when you’re really busy. Some of my favorite lunches that are easy to prep and transport include salads in a jar, chicken or salmon collard wraps and healthy bowls.

Put Your Work Away When You Eat

When you have a lot on your plate, it can seem like a good idea to work while you eat. But this kind of multitasking sets you up to eat more food than your body needs because it distracts you from your body’s hunger signals. Instead of working through lunch, take 20-30 minutes to enjoy your meal. If there isn’t a place for you to eat other than your desk, put your work away and turn off your computer screen before you start eating. Eat slowly, without distractions and pay attention not only to the taste of your food, but also to your hunger levels. When you’re satisfied, stop eating. Even if you haven’t finished your food, remember that you can always eat more if you get hungry later.

Pick Healthy Lunch Restaurants

If you like going out to lunch with your colleagues, pick a spot that has healthy options. If you opt for the fast-food place where your only choice is a burger and fries, it’s going to be impossible to eat a nutritious lunch. Instead, choose a restaurant that not only has healthy choices, but also serves you quickly. One of my favorite restaurants with fast service and delicious, nutrient-rich options is Sweetgreen.

Avoid Unhealthy Free Office Food

Although it’s tempting to let your company foot the bill for your meals, you’ll undermine your nutrition goals if that food is unhealthy. Before you opt for the free meal, ask yourself A) whether the food is in line with your approach to nutrition B) whether you would eat it if you were paying for it yourself and C) how it will make you feel when you eat it. If the food is not in line with your nutritional approach, you wouldn’t buy it for yourself or it will make you feel unwell, tired or bloated, try to let that guide your decision to eat it.

Keep a Work Snack Kit

Create a snack kit that you can store in your desk at work so when you get hungry in the afternoon, you can reach for one of your nutrient-rich snacks instead of grabbing something unhealthy. A few of my favorite quick and easy storable work snacks include nuts, seeds, my strawberry almond coconut trail mix, organic olives snack packs, single-serving nut-butter squeeze packets from Artisana Organics and 3.75 ounce cans of Vital Choice Wild Alaskan Sockeye Salmon.

Manage Stress without Sugar

Work can be incredibly stressful. Reaching for a sugary treat to cope with that stress is not going to make it any better. Instead, take five minutes and find a quiet spot to meditate, do deep breathing exercises or practice EFT. These tools can help you manage your stress in a healthy way without sabotaging your nutrition goals.

 

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DIY Beauty Ingredients We Love (+ A Few We Don’t!)

Growing up in Hawaii, food blogger, photographer and author of the Kale & Caramel cookbook, Lily Diamond learned to play with plants and cook with herbs from a young age.

Her use of whole foods in the kitchen is masterful, but when we recently heard her speak on her love of beauty DIYs, we knew we had to learn more. As beauty DIY skeptics, we asked Lily to dish it all out for us: which DIY beauty ingredients are worth dabbling with and which should just stay in the fridge? Here's Lily...

Should you be washing your hair with apple cider vinegar or putting it on your face? Lathering up with egg whites or scrubbing with oatmeal? Can you really apply coconut oil everywhere? And what on earth are you supposed to do with yogurt, besides put it in your mouth?

Healthy, glowing skin is a product of maintaining the epidermis’s natural pH, or what’s called its acid mantle. Most traditional skin cleansers and treatments throw the acid mantle out of whack, resulting in infections and breakouts. Gross. Give me back my mantle. Pure skincare ingredients preserve your skin’s acid mantle, resulting in skin deliciousness year-round. But which pantry products are skincare legit, and which aren’t worth your time?

My mother regularly slathered every edible ingredient in sight on her body, and turned her abundant knowledge of aromatherapy and herbology into a thriving body care business. The family practice of food-as-beauty care left me glowing from avocado, comfrey and aloe — and instilled me with a healthy degree of skepticism for the DIY beauty trends that emerged decades later. Thirty-five years after the publication of my mom’s first book, Living With the Flowers, my book Kale & Caramel: Recipes for Body, Heart, and Table was published, complete with my favorite DIY body and beauty solutions.

In the spirit of practicality, here’s my gut check on the pantry body and beauty care items I love, and those I’d rather keep on my plate.

Remember: Always experiment with your skin, your face, your hair — you know you best. [olists num=1]

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How To Fall Asleep Anywhere in 5 Minutes

Whether you need to get into sleep mode quickly for a power nap pick-me-up, you're traveling and can't catch those Z's, or just can't seem to slip into good sleep night to night, these techniques will knock you out in a flash. We love this list of natural ideas for how to fall asleep from Food Matters...

Tossing, turning and hopelessly counting sheep… insomnia is totally torturous and any form of sleep pressure is never any fun. Left unchecked, it can harm our health, mood, productivity and general quality of life!

Perhaps you travel a lot, work shift work, or have disordered sleep patterns. Maybe you’re a bit stressed and have trouble switching off at night. Whatever the case may be, up to 70 million Americans experience some form of sleep disorder, so chances are you might appreciate some extra zzz's!

With modern schedules fuller than ever, we know you can’t waste precious time tossing and turning before you hit the hay. So here are our top tips for switching to sleep mode faster than you can count to 50 sheep!

10 Tips For How To Fall Asleep Fast

 

Bring On The Black: Darkness sends all sorts of signals to our brain that it’s time to wind down. On the flip side, bright lights keep our brain switched on in wake mode. If you can’t make your room dark or regularly need to catch your shut-eye in different environments, consider buying a good quality eye mask. They are light, portable and will help you to melt into that soft, inky darkness where beautiful sleep is found!

Tune Out: Just as bright lights distract us from falling asleep, noise is another major stimulus that stops us from snoozing (and can be downright irritating when you’re tired!)  Invest in some soft, ‘sleep’ headphones - these are padded, super comfortable and tend to do a better job of blocking out distracting sounds. Even better, play some soothing music, meditations or nature sounds to really zen it up.

Try The 4-7-8 Trick: Pioneered by Dr. Andrew Weil, 4-7-8 breathing is one of the simplest yet most effective tools you can use to access instant calm. Simply inhale through your nose for a count of 4, gently hold this breath for 7 counts and exhale slowly for another count of 8. This type of yogic breathing stills the mind and stimulates the release of feel-good chemicals in your brain. Given that stress is a major cause of sleep disturbances, relaxation is absolutely essential to help your mind to wind down.

Keep An Essential Oil Kit: Aromatherapy has been used for centuries as a natural sleep remedy. Lavender, Roman chamomile, neroli, orange and petitgrain essential oils are all potent sleep aids. Why? Aromatherapy works on emotional, psychological and biochemical levels to induce calm. Essential oils act directly on the brain and the central nervous system to release natural chemicals and feel-good endorphins. Our sense of smell is very powerful and also builds an ‘association’ with sleepy calm if we use it consistently before nap time.

Pack Helpful Herbs: It’s pretty well known that a warm herbal brew of chamomile tea will help us get to sleep. However, making a cuppa in the midst of a restless night or when you’re away from home isn’t always feasible. Thankfully, many sleep-inducing herbs are now available in supplemental form. An herbal supplement containing chamomile, valerian, hops or passion flower will help most of us nod off to sleep in no time - just be mindful that some meds do interact with these herbs and valerian, hops and passionflower aren’t recommended for prolonged, regular use.

Hang Your Worries On A Worry Tree: Many experts recommend journaling out any anxious thoughts or a ‘To Do’ list before you go to bed. However, if you need sleep - fast - and are away from home, this may not be the solution for you. Alternatively, visualize a beautiful, ancient tree with deep spreading roots and expansive foliage. Imagine yourself transferring your individual worries from your mind onto the strong, supporting branches of this tree. Know that this tree is guarding your problems and keeping you safe while you sleep.

Savor A Sleepy-Time Snack: There is some evidence to suggest that a light snack containing low glycemic index carbohydrate can help us get to sleep. The theory behind this is that such foods may help our brains to produce serotonin, a neurotransmitter that makes us feel happy and relaxed. Therefore, you may like to try eating a small banana, handful of blueberries, healthy oatmeal cookie or small slice of sourdough toast before heading to bed. The emphasis here is on having a light snack, though - eating too much will strain your digestive system and actually interfere with your quality of sleep.

Find Your Sleepy Acupressure Points: Acupressure has been used to remedy a wide range of health ailments. It’s safe, totally natural and offers some easy applications that can be used anytime, anywhere, to help you fall to sleep. There are two major acupressure points that can be pressed to help you drift off. Firstly, find the small indent at the top of your nose and between your eyebrows. Apply light pressure with your fingers for a minute before sleep. You can also press the sole of your foot, approximately one third from the tips of your toes, for a similar effect.

Catch Yourself Catastrophizing: Before we go to sleep, we are typically alone with our thoughts. With the added stress of being overtired, it is easy for our mind to cascade into spirals of worry that keep us awake. Most of the time, these worries are blown out of proportion. When we wake up or actually have to face our feared situation, 9 times out of 10 it’s not the big deal that we thought it was. Therefore, worrying late at night is mostly a massive waste of energy. But how to escape these seductive trains of thought and slip into the sleep zone? Try to notice any ‘catastrophizing’ worry thoughts and say to yourself, ‘STOP. No, no, no. We’re not going to deal with this right now.’ When your brain starts another tangent, remind yourself gently but firmly that you are not in the right frame of mind to think about this clearly and will deal with these thoughts with a fresh mind in the morning. With regular reinforcement, your mind will start to listen!

Use All Your Senses: Visualization exercises are a powerful way to relax, yet how tricky can it be to make your mind stay present and focused while you do them? Instead of simply ‘seeing’ a relaxing visualization in your mind’s eye, try to recruit all your senses to imagine a relaxing scene unfolding. What does this scene actually feel like? Smell like? Experts say that recruiting all senses will guide you deeper into visualizations.

Want to learn more about how to fall asleep quickly and deeply (and why)?
Discover a million more pro-tips for getting better sleep here!

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