LA Bite of the Month: A Slice of Cake At Sweet Laurel Bake Shop

Something sweet just landed in the Pacific Palisades. The first-ever brick and mortar shop from the gut-heathy baking geniuses behind Sweet Laurel -- Laurel Gallucci and Claire Thomas -- has finally opened its doors in LA and it's everything we've been dreaming of... and then some.

The Sweet Laurel Bake Shop space itself is devastatingly cute. Think Parisian café meets beach house texture meets minimalist California chic. The shop features custom vintage floral wallpaper,  chandeliers, blush pink velvet banquette seating and plenty of other cute (primarily pink) details. Most importantly, of course - everything on the Sweet Laurel menu is grain-free, refined sugar-free, and dairy free!

Sweet Laurel's flagship is part of a new complex that just opened up in the Palisades including a few of our other favorite brands like Cuyana and The Little Market. We're so excited to have a cafe devoted to clean sweets in the neighborhood. It's open daily from 10am to 7pm, and can be found at 15279 Sunset Blvd, Pacific Palisades. Here's why you need to check it out immediately...

What We Ate: Um, what didn't we eat? There are grain-free, refined sugar-free, and dairy free cookies, cakes (whole or sliced), mini loafs, brownies and more -- it's all phenomenally tasty and good for your gut. Sweet Laurel also has a coffee and tea program in partnership with the local artisanal coffee crafters at Caffe Luxxe. Order up a slice of perfectly moist and flavorful cake and pair it with a pot of tea. We recommend the Collagen Breakfast Latte, made with organic coconut cream.

Why We Ate It: We've been major fans of Sweet Laurel's grain, gluten, dairy and refined sugar-free baked goods since our very first bite way back at the beginning. We've featured Laurel's incredible recipes for years and are thrilled to see her space officially come to life!

Why You Need It: We dare you to find a bake shop with desserts as natural, delicious and gut-friendly as literally everything at Sweet Laurel. You might find a good grain-free muffin at your local coffee spot, but there's no place on the planet that makes us feel this good about eating dessert.

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Digital Distraction: Are Healthy Online Boundaries Possible?

Social media can do a lot of good depending on how we use it, but we all know what it feels like to overdose. Lately, we're feeling extra sensitive and have noticed that others are feeling the same. Our version of digital detox is all about making realistic (read: sustainable) adjustments to our relationship with tech. Instead of cutting it out all together, we're aiming to improve our relationship with social media. We want our use of it to elevate how we feel about ourselves offline and improve the quality of our interpersonal connection IRL. This piece by Mastin Kipp -- functional life coach and author of the bestselling book, Claim Your Power -- offers a guide to getting back in touch with our analog mind so we can focus, create, connect and flourish at a higher level...

There is a rich gift within you that the world needs you to give us. You don’t recognize your power or importance. But in order to create this gift, in order to give birth to it, you must let go of all distractions.

Digital distraction is the number one deterrent of accomplishing goals. This can come in the form of Instagram, Facebook, Twitter, email, apps...the list goes on. Think about how much time you spend on these, and then how much time you spend actually creating or giving your gift. We can spend up to 10 hours per day on our screens — imagine what would happen if we channeled that into following through on our goals?

I, too, used to be guilty of spending too much time on social media. But then I realized just how much taking a digital detox is beneficial to not only productivity, but to health, wealth and well-being. After working with tens of thousands of people on improving their lives, I’ve put together five ways to stop digital distraction from killing your purpose.

Set BoundariesGive yourself set times to block off for email. Don’t use social media within two hours of waking up or going to bed. If you have a hard time sticking to your own boundaries, I love the app called Freedom — it blocks all websites and apps of your choosing during time frames you set. Try it, you’ll be amazed at how much you’ll get done.

Goodnight, PhoneBy now, you likely know how bad exposure to blue light is for sleep. When exposed to artificial light at night, the body's circadian rhythm becomes confused and throws off quality of sleep. Try not to expose your eyes to a phone (or any blue light) in the hours before you go to bed so your body can naturally wind down. Even better, put your phone on airplane mode and away from your bed while you sleep so you won’t be temped to check it at night.

Eliminate ComparisonFOMO is real! We don’t want to miss out on the latest news, digital meme or event our friends are attending. But often we spend too much time comparing ourselves to others on social media — and think our lives aren’t as successful or fun. Remember, social media is really just a highlight reel. Use the time you spend comparing yourself to others on social media to actually work on your dreams and goals, and your life will ultimately become better in real life.

Don't Over CommitLearn to say no to people, opportunities and/or distractions that aren’t serving you well. I always say the bigger the no, the bigger the yes. If you’re going on an extended digital detox, tell your friends. Put an out-of-office on email that simply says you’re unavailable, and stick to it. Friends will understand, and you’ll be able to show up better for them when you have the time and space for it.

Decide What’s ImportantIs it more important to spend time scrolling on social media or spend time with your loved ones? Should you answer every single email right this second or spend time working on your life goal? If you’re tempted by your phone, take a minute to check in with yourself — and remember what’s important. When you end digital distraction, you set yourself up for massive success.

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A Daily Stretching Routine That’ll Make You More Flexible In 6 Weeks

Stretching Is often the most overlooked and undervalued part of a workout -- but it's absolutely essential. We know it can be feel a little slow (read: boring) for the high-intensity fitness fanatic, but we’d be remiss not to address the key body benefits. Sassy Gregson-Williams, former ballerina and the founder of online workout studio Naturally Sassy showed us this combination of stretches to open us up the power of a regular flexibility routine . It ony takes 10 minutes daily to see real body change. Try this simple stretching routine that's easy to stick to, even if you hate stretching!

Stretching should be an important part of your daily exercise regime as it helps ease tightness, prevent injury, quicken recovery and, ultimately, help you attain faster results. One way to add movement to your workout routine, especially one that pushes your range of motion and flexibility, is ballet. Ballet Blast, the first class in the Naturally Sassy online studio, combines stretching with strength to create a daily stretching routine you can stick with along with a workout that simultaneously uses strength and length is optimal for body training.

Why Should We Stretch?

Greater Flexibility. Flexibility is integral to a healthy and mobile body. Flexible muscles allow you to perform better in your daily activities and reduce risk of injury. Inflexible muscles often pull your body out of its natural alignment — and then forces it to use compensation patters to perform when mobility is not sufficient.

Perfected Posture.Stretching can help reverse long-term bad postural habits, particularly for those of us spending most of our day siting down. The most common postural types are kyphosis and hyperlordosis. Kyphosis is a hunchback posture, which shortens the chest muscles. Stretching through the chest and shoulders will help. Hyperlordosis (also known as swayback) is an excessive curve inward of the lower back, requiring you to stretch tighter back muscles. Bad posture is one of the best incentives to stretch. If you fix alignment your body will move better and feel better. Your workouts will become more effective because you will now easily access the correct muscles needed to optimize training.

Improved Recovery. Stretching consistently is shown to increase blood flow to muscles, quickening recovery time and reducing the dreaded post-workout DOMS (delayed onset muscle soreness). After a workout use static stretches, holding in position for 10 to 30 seconds. And be sure you’re always working in a comfortable position to avoid over stretching.

Will We Become More Flexible?

How long should you expect to stretch/exercise before you experience a notable change in flexibility? The Naturally Sassy online workout studio includes a six-week stretch program that has helped our members drastically improve their flexibility. Flexibility isn’t a goal with a clear beginning and end — it needs to be integrated into your routine every day. But for someone that doesn’t usually stretch and wanting to see improvement, a 30 second stretch for 10 minutes per day is the sweet spot to see real change in six weeks. And bonus: You'll form a new body positive daily habit.

Sassy's Essential Stretch Routine

Hip Flexor Stretch: Start in a kneeling position, straighten the back leg lifting the heel off the floor and place the opposite hand on the floor. Twist to open the body into that front leg, lifting the arm and gaze to the ceiling. Hold for 30 seconds, right and left.

Hamstring Stretch: Start with a wide parallel stance, continuing to engage the core and release down into a deep hamstring stretch. Beginners: Cross your arms and hold alternate elbows as you hang. Advanced: Reach for alternate toe to hand. Hold for 30 seconds.

Side Stretch: Start with one leg extended to the side and tuck the other in across the mid-line. Side-bend over the extended leg keeping the shoulders in a stacked position. Hold for 30 seconds, right and left.

Runners Stretch: Start in a kneeling position, straighten the front leg and place hands on either side of your calf on the floor. Feel as though you’re pushing your spine into your stomach to keep a straight alignment. Hold for 30 seconds, right and left.

Calf + Peroneus Stretch: Sitting down, extend one leg forward with the other foot coming to rest on the inside of your knee. The opposite hand to extended foot reaches for the big toe changing the alignment of the foot so it points slightly inwards. Sit up straight, pushing your lower back into your core to maintain posture. Hold for 30 seconds, right and left.

Scoop up an addictively clean dessert recipe from Sassy here (hint: they're paleo-friendly raspberry cookie crumb bars).

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5 Simple Steps to Make Any Food Comfort Food

When we think of comfort food, we often picture oozy cheese, lakes of cream and as many carbs as we can fit on one plate. Of course, that kind of comfort food is not likely to leave us feeling, well, comfortable after the moment has passed. In wellness terms, comfort food should be something we are excited to cook, eat and share -- not just because it tastes good, but because it brings along a deliciously nourishing experience.

In the new book, 15 Minute Vegan Comfort Food, author and planty food blogger Katy Beskow breaks down the basics of making any food comfort food without making it unhealthy. For many people who are new to a plant-based diet, the thought of a meal made of mostly leaves and other earthy ingredients can sound boring if not just plain unappetizing. We're always excited to prove that impression wrong with clean meals made just as deliciously as any other foodie-approved dish. These simple tips are applicable to any cooking endeavor. Read up and put them to use all season as we get cravably cozy...

6 Steps To Making Comfort Food

Get Yourself Excited. Buy ingredients that look enticing. Be inspired by colorful, fragrant and seasonal produce, and try new things often. Sometimes this means stepping outside of the supermarket to a local food market where you can smell and feel the products, as well as chatting with the vendor about the locality and sourcing of the produce. Choose vegan alternatives for an ethical and sustainable way to eat. Be excited about your purchases and plan how you will use every last bite to reduce waste.

have some fun. Enjoy being in the kitchen, even if you only have fifteen minutes to spare. Pour yourself a glass of wine or brew a cup of tea — be mindful of recipe following and putting a delicious meal together whether you are cooking for yourself or friends and family. Be spontaneous and adapt recipes to your own preferences, like adding a little extra chili if you like more heat or switching one fresh ingredient for another. Remember, cooking is all about what's right for you. It’s also about having fun and being creative so don’t take yourself too seriously.

Use What’s Familiar. Plate your food onto your favorite crockery — it could be a plate you usually use for special occasions, an old chipped bowl that reminds you of dinner at gran’s house or load it into lunch tubs to take on a picnic. Eating from your favorite plate or bowl always feels like home — it’s familiar and comforting. And while you are at it, enjoy your meal somewhere you feel happy, perhaps curled up on the sofa or under the tree in a park. There are no rules for cozy comfort.

Come Together. Eat together when you can and turn each meal into a catch-up, celebration or conversation. It feels great to cook a feast for family and friends and have everyone help themselves to a wide array of foods. Set up a table with fresh linens, flowers and plenty of serving spoons for guests to try new dishes. Many times the happiest memories we have are with family, all together around one table enjoying a meal. And remember, this doesn't have to be only for special occasions or celebrations but for simple, everyday meals spent with immediate family. Eating with this in mind creates memories and a positive, holistic attitude toward food.

Solitary Celebration. Sometimes we choose to eat alone, whether it’s a conscious choice, because of irregular work shifts or just what we need to enjoy a moment of me time. When cooking for yourself, you may be more likely to try something new so use it as an opportunity to choose a new recipe and get creative with the ingredients. Cooking for yourself is rewarding, from the process all the way through to eating the meal. So relax, enjoy the food and savor every mouthful.

be adventurous. It’s easy to get stuck in a rut when cooking for yourself and others by only creating familiar dishes, many times out of habit. So try something new and original! And who knows, it could become your new comfort food classic. Every familiar dish started with an idea, so get creative in the kitchen, break the rules and eat the type of food you love just the way you like it.

Recipe excerpted with permission from 15 Minute Vegan Comfort Food by Katy Beskow, published by Quadrille September 2018, RRP $22.99 hardcover.

Get one of our favorite healthy comfort food recipes here.

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TCM Reader Faves: Take An Epsom Salt Bath For Workout Recovery

Being sore after a workout is bittersweet. On one hand, we're carrying around a constant reminder of the hard work we're putting into our bodies (go us!). On the other hand, it hurts. According to this recent Instagram reader poll, an Epsom salt bath is our readers' favorite method for post-workout recovery!

These soothing soaks are super inexpensive (even if you do it regularly) and incredibly effective -- especially when paired with other recovery methods like gentle stretching, magnesium supplementation and foam rolling. Here's everything you should know...

What the heck is an Epsom salt bath?

Epsom salt isn't the same stuff you'd season sweet potato fries with. Epsom salt was originally discovered in 1614 at Epsom in England. Its official scientific identity is magnesium sulfate, an essential mineral that can help replenish the body -- especially after an extra sweaty workout that can leave your body depleted of magnesium and electrolytes.

In water, Epsom salt breaks down into magnesium and sulfate, and your body is able to absorb those essential minerals through your skin. An Epsom salt bath can help relax muscles and loosen stiff joints, giving your body the break it needs to heal itself. Epsom salt also draws lactic acid from those tight muscles to reduce some of the stiffness. Magnesium has been shown to block NDMA receptors, which are the things that ping your brain to tell you that you're in pain.

How Do You Use It?

Preparing an Epsom salt bath couldn't be more simple. On the most basic level, all you need to do is fill a tub with water and pour some Epsom salt in -- 2 cups for a standard sized tub -- and soak for 15 minutes to an hour. We like to think a bath is always better with a few mindful enhancements...

The perfect post-workout bath: We recommend dry brushing before getting into the tub. Make sure the water is warm, but not too hot. Add a few drops of your favorite soothing essential oil or a handful of fresh herbs, and maybe light a candle or some incense to help yourself ease into the moment. If you're the antsy type, use this time in the bath to multitask with relaxation methods. Play an album that make you happy, read a book or simply sip on a tonic and breathe deeply while you soak. 

Start with a weekly soak, since soaks can dry out the skin. Increase to twice a week if needed, and pay attention to any changes in your skin. If you have naturally dry skin, use less salt than the recommended amount if you need to soak more than once a week. Follow each soak with body oil or lotion to replenish skin's hydration levels.

It's best to soak a few hours after you work out. A cold shower or icy dip immediately following a strenuous gym sesh is better than a warm soak as it helps reduce inflammation and improve muscle recovery. Take your bath before bed for maximum relaxation. Shower immediately after the bath to rinse the Epsom salts from your skin, which can dry your skin.

Do Epsom Salt Baths Work?

Yes! While there are always skeptics in the science community, we can confidently confirm from many personal trials and trustworthy anecdotes that Epsom salt baths work well for reducing muscle soreness. Again, they were our readers' favorite suggestion for post-workout recovery too!

They're most effective when paired with other practices to help reduce soreness and inflammation. There are natural and holistic ways to mitigate soreness, from staying hydrated to stretching and allowing yourself rest days. It's important to tackle your soreness with multiple modalities.

Why doesn't everyone do this? It comes down to a matter of time. On weeks we can barely get a sweat in because we're so busy, carving out an evening to soak and chill can sound like a pipe dream. Recovery is an essential part of fitness, and something we need to make time for. Even if you only have ten minutes, draw a bath and know you're doing it in the name of self-care.

Which Product Should I Try?

You can pick u a big ol' bag of Epsom salts in most drug stores or major grocery chains. They're also super easy to scout out online. We've rounded up a few of our recent favorites below:

Soakii 19lb bulk epsom salt | This pouch of Epsom salt is for the purist. These 100% pure and Epsom salts are all about the business of feeling better. Soaking in a tub full relaxes your body. According to the brand it "recharges your soul" as well. There are benefits to buying a big bag. You can make taking an Epsom salt bath an ongoing ritual. You can also use them to make DIY body scrubs. Simply mix a handful of salt with a tablespoon of olive oil or shower gel. Rub, rinse and revel in your baby soft skin. CHECK OUT

San Francisco Salt Co. Muscle Soak Bath Salts | This salty soak contains pure Epsom salt with eucalyptus and peppermint essential oils added for extra soothing power. These oils encourage blood circulation to help heal exhausted muscles and soften pain from soreness. It comes in 2, 10 and 20 pound bags to support any degree of an Epsom salt bath habit. CHECK OUT

Goop Body Phys. Ed. Recovery Bath Soak | In this soothing bath salt blend, magnesium sulfate is supercharged with turmeric, ginger, rosemary, lavender and wintergreen oils. It also contains jojoba seed oil and tocopherol. These ingredients amplify hydration after soaking in salt (which has a tendency to dry skin). Overall, it creates a deeply relaxing and truly luxurious soaking experience. CHECK OUT

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Doctor Deepika On The Benefits of Rituals In Everyday Life

routines can help us feel grounded and balanced, there's something comforting about living in a rhythm — and that's okay. While bad habits can keep us from healthy life progress, healthy rituals and routines can propel us forward and elevate our quality of life.

Holistic psychologist and manifestation expert, Dr. Deepika Chopra recently took over our Instagram to talk all about the benefits of rituals. We loved her perspective so much that we asked her to elaborate with this thoughtful follow-up piece. Discover all the benefits of rituals and how to recognize and create them throughout your life...

The Benefits of Rituals

Aristotle said, "We are what we repeatedly do." We need rituals because they help guide us and give our lives a rhythm we can dance to. But we also count on them as lovely little reminders of what we actually care about. Rituals keep us in close proximity to our purpose and are sometimes defined as the outward demonstration of an inward value. Frankly, I couldn’t agree more.

Until recently, I didn’t realize that our family Sunday morning, dancing around to the Beach Boys and walking to the neighborhood bakery for croissants, was a ritual. Or that the Sanskrit mantra I chant in the shower every morning while I wash my face is considered a ritual. But they are, and they are prime examples of some of the most important things I do throughout my day — they are deeply connected to my core values.

The Rite Of Rituals

I have always loved studying the psychological basis of rituals. A ritual could be something spiritual or could simply be the set of motions a baseball player goes through each time he steps on home plate. A ritual could even be part of something cultural — like the mourning traditions of sitting shiva in the Judaism faith or the jazz funerals in New Orleans. Currently, I am most interested in helping other create mindful, intentional, almost ceremonial everyday rituals that can help boost physical and mental well-being.

Sometimes I think we forget that as humans we are creatures of habit. We thrive on predictability and repetition. Of course, this doesn’t squash the many bonuses gained from impulsivity and trying something new. In fact, try this on for size: the more we can rely upon constants, the more we are able to positively engage in spontaneity.

Admittedly, habits can have a negative connotation and, of course, we all have had some questionable habits, spending years attempting to break them. But what many people don’t know is that we can also cultivate healthy habits and utilize them as a positive tool to increase happiness, optimism and positive well-being.

On Rituals + Values

Our rituals and our values have a powerful symbiotic relationship. We perform rituals because of the values we hold, and the more we perform these rituals the stronger our values become.

I value familial connection and I value physical and mental self-care. The two examples of rituals, or mindful habits, that I've shared are consistent actions I can count on during my week. They help strengthen my values and increase my happiness.

You probably already commit to healthy habits and/or ceremonial daily rituals, either individually or as a family or a social group. Pause and give yourself the space to think about what those rituals are and what values they connect to. Do they make you happy? If yes, then do them more! If not - and they are not connected to a greater core value or goal - maybe it is a habit not serving you well, and that is also a valuable truth to realize.

How To Create New Rituals 

So, what if you want to create rituals that are positively connected to your core values to help increase your happiness? Here are three manageable steps to help develop new rituals:

Discover What You Want. Find a mindful moment to grab a journal or take mental notes. What part of your life are you hoping to feel happier and healthier? Perhaps you want to optimize a certain area or make a positive impact? Maybe you want to find more ways to increase your self-care practice; maybe you want to strengthen your physical body; maybe you want to find more time and space to connect meaningfully with friends or family; maybe you want to devote more time to learning something new or being creative. Whatever it is, note it, meditate on it and get to know it. Take the time to brainstorm what it is you really care about and what it is you really want.

Commit to Action Steps. Next is all about taking one of those values or desires you identified and cultivate practical, measurable actions. These should be ones you can easily do within your circumstances, and ones that directly relate back to the values you identified. For example: If you value familial connection and you want to learn something new, maybe decide that a family morning surfing lesson is going to be your new ritual. Or if you value self-care and it would make you happy to add more mental and physical ways to care for yourself, perhaps decide that each evening you will close your eyes and spend X number of minutes meditating and reflecting on self gratitude.

Make It A Habit. Now it’s time to turn this positive action into a ritual. Decide on a day and time, and also how often you are going to commit to your routine — and then stick to it! Rituals that are familial or social are easier to do consistently because it becomes a group norm — and you also have built-in accountability and motivation. If you chose an individual ritual, don’t be afraid to ask a friend to keep you in check and on track with encouragement.

In our fast-moving world, rituals have the power to ground and stabilize us, and keep us focused and purposeful. They increase confidence, provide us with a sense of security, alleviate the weight of grief and help reduce anxiety. And, above all, rituals are a sure fire way to increase happiness. At our core, humans are extremely social animals with an innate need to come together. Performing group or family rituals help connect us and give us powerful ways to bond over shared practices.

Looking to discover the benefits of rituals for yourself? Get inspo for the ultimate morning routine here.

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The 6 Best Plants To Keep In Your Bedroom For Better Sleep

We all know that certain plants have the ability to purify the air, but did you know that some houseplants improve the air at night? Those are the best plants to keep in your bedroom and we're stacking up those plant babies everywhere for the ultimate planty look that's functional too.

According to Happy By Design by garden journalist Victoria Harrison, there's a short list of houseplants that actually help us get a better quality night sleep. Says Victoria in a chapter of her sweet and thoughtful design book...

"The majority of houseplants release oxygen during the day but not at night. So if you want to oxygenate your bedroom while you sleep, you’ll need to pick one of the small tribe of plants that go against the grain — these plants all work hard to clean and purify the air all through the night. The following are nighttime oxygenators that will stand guard over you while you snooze."

Plants that work the night shift:

Aloe vera (Aloe vera)
Dendrobium orchids (Dendrobium)
Gerbera (Gerbera)
Moth orchid (Phalaenopsis)
Mother-in-law’s tongue (Sansevieria trifasciata)
Peace lily (Spathiphyllum wallisii)

Are you a plant lady for life? Get NASA's definitive list of
the best air-purifying houseplants here and learn how to stop killing them here!

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TCM Life Hack: Here’s How To Look Cute After The Gym

hot yoga swamp monster is far from the au courant brunch look we're hoping to pull off this weekend. We know you feel us. A few weeks back, we got an earful on Instagram when we asked followers to tell us the fitness solutions they were looking for -- how to look cute after the gym topped the list!

Figuring out how to navigate post-workout social activities might seem like a silly concern, but think about just how many times your social calendar has kept you from booking that class. With a few tricks and gym bag beauty products, you can make dinner plans without holding back in class.

Here are a few of our favorite products for dealing with that flushed face, sweaty bod and questionable ponytail. Remember to remove your makeup before your workout whenever possible to keep skin in tip-top condition...

C. Lavie Micellaire Lotion .5 | Micellar water is the low-maintenance cleanser French girls swear by. Micellar water is made up of tiny balls of cleansing oil molecules suspended in soft water. It helps draw out impurities without drying out the skin. It also removes makeup like a champ. If you have smudged mascara or just a sweaty face, this is the ultimate quick fix - no water required! This specific bottle gets bonus points for its heavenly (and 100% natural) floral scent. CHECK OUT

RMS Beauty Naturally Perfect Palette | This creamy palette of sheer colors is perfect for leveraging your post-gym glow. Thanks to the shimmering coconut oil base, these multi-purpose color creams work well on a flushed face to highlight, tame brows, and add a little color to skin and lips. The Mod Collection, contains these RMS signature products: master mixer, living luminizer, smile lip2cheek, spell lip2cheek, simply cocoa lip and skin balm. CHECK OUT

beautycounter Moisturizing Facial Mist | Spritz on this facial mist for an instant complexion resurrection. It's especially lovely to use at gym while skin is too sweaty to moisturize. Formulated with charcoal and kaolin clay, this revitalizing mist absorbs excess oil and helps calm skin redness and inflammation instantly. CHECK OUT

Yuni Shower Sheets | When you just don't have time to shower after a sweat sesh -- or you just won't be caught dead in a shared bathing space -- these biodegradable body wipes are total lifesavers. They're the next best thing to a total scrub-down. Because they are individually packaged, using them every time you hit the gym can cause unnecessary waste, but for the days you're short on time they're a great hack! CHECK OUT

Ilia Cooling Cucumber Stick | Made with a base of incredibly calming ingredients, this redness-reducing stick contains cucumber pulp, aloe, and anti-inflammatory chicory root. Roll it over your eyes, face, neck and decollete for a flash of hydration and a fast-acting cooling effect. CHECK OUT

Tweezerman ProCurl Eyelash Curler | Don't underestimate the power of a curled lash. Curled lashes quickly frame your eyes, instantly making lashes look darker and fuller without piling mascara near sweaty skin. CHECK OUT

Caudalie Vinosource Moisturizing Sorbet | Sweating is good for you, but a heavy sweat sesh at the gym can leave your skin thirsty. Not only is your body losing moisture while it burns, but the salt in our sweat can have an instantly noticeable drying effect on the skin. Pack a light moisturizer or oil to use in the car after your hot sticky skin has cooled. CHECK OUT

Donni Hairband | We love a bowed hairband for getting our post gym hair situation in check. This version doesn't squeeze your head as most headbands do and slides right on for a playful, yet polished look. CHECK OUT

 

Tatcha Oil Blotting Papers | Made of 100% natural abaca leaf and gold flakes, these delicate but powerful sheets absorb excess oil. CHECK OUT

Playa Pure Dry Shampoo | Dry shampoo for the win! This non-toxic dry shampoo is made with a blend of botanicals that help suck up sweat and oil for revitalized hair in a flash. Undo your ponytail, spritz a little in and shake throughout. Reset your hair into a refreshed updo. CHECK OUT

Ban.do Bobbi Pins | When all hope for cute hair is lost after the gym, slick those strands into a ponytail or french braid. Make those little flyaways play nice with these cute bobby pins that double as jewelry.  CHECK OUT

 

Donni Scrunchie | The scrunchy is back big time. A cute scrunchy won't cover up your crazy post gym hair but it will help tame it -- and add style points. The soft cloth makes it easy to slide over even the most sweat tangled strands. CHECK OUT

What are you own tips and tricks for pulling yourself together
post-gym? Share in the comments below!

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The Fascinating Practice of Craniosacral Therapy – Can It Help Us Heal?

The path to healing is sometimes revealed by simply allowing the body to do what it's supposed to. Craniosacral therapy is an ancient modality that supports the body's innate ability to heal itself. Its power is in its gentleness and ability to elevate our overall well-being, which makes it an incredible resource for sustainable, mind-body balance.

We recently dropped in for a session with LA-based integrative physical therapist, Jenny Wirt, who incorporates craniosacral therapy into her bodywork practice to help remove physical and emotional blocks. We were amazed by how profoundly light yet grounded - and completely pain-free - we felt after just one session. We asked Jenny to tell us more about the magical modality of craniosacral therapy and why this not-so-hyped practice is worth a try...

What is craniosacral therapy?

Craniosacral therapy is a gentle, hands-on technique that enhances the body’s self-healing abilities. Operating as its own physiological system, the craniosacral (CS) system is essentially the ebb and flow of the cerebrospinal fluid (CSF) that surrounds the brain and spinal cord as it’s produced and reabsorbed in a semi-closed hydraulic system. This creates a subtle rhythmic expansion and contraction of the body as it pulses, called craniosacral motion.

As we go through life, beginning with birth, our bodies store “traumas” as restrictions in the fascia, dural membranes and other tissues. This limits its movement and therefore restricts skeletal movement in response to the flow. These stored traumas can be the result of repetitive use, emotional experiences, injury or even normal daily stressors of life. Craniosacral therapy (CST) facilitates the letting go of these held traumas in order to restore normal rhythm. Although it’s comprised of the central nervous system from skull to sacrum, it can be palpated and therefore treated at any joint.

Where did the practice originate from?

Dr. John Upledger first discovered the CranioSacral pulse in 1971 while assisting a neurosurgeon in a spinal surgery on a dural membrane (which houses the CSF). It was moving rhythmically, making it difficult to perform the procedure. This discovery catalyzed the transition of his practice toward cranial osteopathy at the Dept. of Biomechanics at Michigan State College of Osteopathic Medicine. Upledger noted that the skull was not fused together as previously thought, but instead in constant subtle motion at the sutures where the bones of the skull meet. He developed the techniques to remove the tissue restrictions that serve as blocks to optimal craniosacral motion and system function.

How does craniosacral therapy work?

A typical treatment begins with my client lying down. First, I feel the rhythm at various points in the body to assess the rate, amplitude, symmetry and quality of the pulse for any abnormalities. This directs me to where in the body tension is being held. I then work with the body to facilitate the letting go of layers of physical or emotional restrictions in the fascia and other tissues. This is an allowing technique rather than a forcing. The held trauma begins to release from the tissues through my specific hand placement, intention and direction of energy. Once the block of tension is removed, it allows the affected structures to slowly start to move into more optimal alignment. It’s always the body letting go, and I follow as it softly unwinds. Because the fascia is one continuous piece of connective tissue from head to toe, addressing limitations in one area can free up movement in another.

What does craniosacral therapy feel like?

Often there’s heat or vibration as the tissues release and unwind. Clients are frequently amazed that it’s their own body creating the heat or movement — not my hands. Because the fascia is continuous, you may experience sensation (or release) in a different area of the body that is being directly treated. It’s a very relaxing experience which resets your nervous system and will continue to process over the course of a few days — all allowing the body to self-correct. Everyone’s experience afterwards is unique, but often an increase in water intake, rest and/or emotional release techniques are needed to aid in processing and healing.

What conditions does craniosacral therapy address? 

It is especially beneficial in treating headaches, musculoskeletal injury, neck/back/pelvic pain, joint inflammation and lack of range of motion, as well as asthma and other disease processes. However, I truly believe anyone can benefit because we all use our bodies daily and thus build up emotional tension. I’ve yet to find a person with a body (experiencing symptoms or not) without imbalances or restrictions. Often they are unaware, and typically don’t become aware, until it’s expressed as physical discomfort or disease.

What role does craniosacral therapy play in physical therapy?

I blend physical therapy-based assessment of alignment and muscle function with gentle release and manipulation techniques via craniosacral therapy and other healing modalities. The techniques I use all tap into the central nervous system to allow the body to let go of any restrictions it’s holding onto, instead of aggressively forcing movement or manipulation. Over a series of sessions, the body will naturally realign and return to balance.

What are the emotional or energetic benefits?

We can hold emotions in our tissues and CST provides a physical release of those emotions. It also has mood-boosting effects via decreased stress and improved brain function. Alignment of the spine can play a role in both the flow and energy of CSF. Imagine a curved spine or pelvis that is rotated — how would it create a kink in flow as it navigates from the top of the spine through the bottom?

How do we know it actually works? Is there any research?

As a relatively new treatment technique and one that works through the subtle body, admittedly there’s minimal research. But studies do suggest it is helpful in treating a variety of disorders including asthma, fibromyalgia, dementia, migraines and neck pain. Through my personal clinical experience, however, I have not encountered a more impactful and powerful treatment. It has completely changed my practice and allowed my clients to achieve better outcomes in a shorter amount of time. I can feel the softening of tissues around a stiff and inflamed joint, or a shift in alignment, in a way that I could not have previously. I’ve been told I have “magic hands” and had clients achieve nearly full range of motion in one session following a total knee replacement. I've also calmed asthma-related symptoms and relieved migraine headaches for clients. Because it’s allowing the body to let go of the restrictions, instead of increased pressure and force, my clients often prefer these techniques.

What should I expect from an integrative PT session with craniosacral therapy?

All sessions begin with an assessment of posture and alignment, craniosacral rhythm and neuromuscular activation. I typically focus on the core and pelvis to start, as everything stems from there, while also addressing a specific areas (as needed). I use gentle, light touch to allow structures to come into alignment — releasing muscle tension, scar tissue and acupuncture meridians. Although gentle and relaxing, the techniques do facilitate a release deep into the tissues. I provide supportive scents, sounds, emotional release techniques and colors (to incorporate for chakra balancing) to further support healing. I also aim to empower my clients with exercises to perform at home to help maintain the realignment, allowing muscles to function properly and prevent injury.

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 programs. 

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Inside Meghan Markle’s Delicious New Cookbook With A Cause

Never short on style or grace, Meghan Markle has become the latest object of the world's affections and - since all eyes are on her - Meghan is making the moment count. The former actress, now Duchess of Sussex celebrated the launch of her first independent project as a royal, a new cookbook titled Together: Our Community Cookbook.

The collaborative cookbook was written in partnership with the Hubb Community Kitchen, a group of women who came together after the 2017 Grenfell Tower fires in West London to cook free meals for the families of those affected. It features a heartfelt forward by Meghan, and dozens of recipes that she helped to select. A portion of all cookbook sales will "help the Hubb Community Kitchen to strengthen lives and communities through cooking".

"Working on this project for the past nine months has been a tremendous labor of love," Meghan said in her speech at the launch celebration. Megan's former lifestyle blog, The Tig, elegantly showcased this California native's passion for food, cooking and the sense of community that it can cultivate.

Recipes in the cookbook come from one of London's most diverse neighborhoods and many of them have been handed down over generations. From coconut chicken curry and koftas, to babaganoush and caramelized plum upside-down cake, recipes originate from the Middle East, North Africa, Europe and the Eastern Mediterranean. We're especially eyeing the green chili and avocado dip and can't wait to plate up recipes from the pages of this deliciously diverse cookbook all autumn long.

We love that Meghan is using her power of communication -- and good taste -- in such a meaningful way. What do you think? While you wait for your copy, check out Meghan's favorite green beauty products here and her go-to coconut smoothie recipe here.

Want more Meghan? Who could blame you!
Check out our fave stories with the duchess here.

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Carb Density: Discover The Simple Formula That’ll Change The Way You Eat

We were far from surprised when our recent interview with celebrity nutritionist, Kelly LeVeque, turned into a full-blown nutrition lesson. We don't just mean a few quick and easily digestible tips (although there were plenty of those), but a down and dirty piece of nutrition science -- that involved math.

Kelly told us that when she's reading nutrition labels, "I do one of two things: always look first for net carbohydrates, then from there I do a calculation for carbohydrate density." Right.

Carb density? That's news to us! In case carbohydrate density is new to you too (listen up, chickpea pasta lovers!), we're breaking it down below and sharing with you why it matters...

What is Carbohydrate Density?The term “carbohydrate density” means the percent of the food mass that is carbohydrate minus the fiber component. According to Kelly, most high net carb food will end up as sugar in your body. Therefore, this number indicates how high your blood sugar will go and how much gut bacteria you'll feed at one time.

In nature, it's not normal for the food we eat to have over 30% carb density. Most carb-heavy vegetables will have a carbohydrate density well below that number. Modern food processing, however, is very effective at boosting carbohydrate density.

Kelly explained that if you take something -- even something that's natural -- and have to make a flour first and then package it as something else, it may be too high in sugar to match the carb density of foods found in nature.

How To Calculate Carb Density

Carbohydrate density is determined by a straight-forward formula. It might seem super complicated at first, but it's easy to get the hang of quickly. Subtract the grams of fiber from the grams of carbohydrates in a single serving of food and divide that number by the weight (in grams) of the food. This results in a percentage representing the food's carbohydrate density. (Carbs minus fiber, divided by the total weight of the serving.) Kelly offered some examples:

Chickpea Pasta | Kelly calculated the carb density for a brand of gluten-free chickpea pasta she says many of her clients eat thinking it's a better option than regular pasta. The total amount of carbohydrates for one serving, 2 ounces, is 32 grams. There are 8 grams of fiber. To calculate the net carbs, 32 minus 8 equals 24. This means there are 24 net carbohydrates for 57 total grams -- divide that by 57 and that equals .42. This means one serving of chickpea pasta has 42% carb density.

sweet potato | For comparison, Kelly calculated the carb density of a starchy, whole vegetable. For sweet potatoes, 1 cup has 27 carbs and 4 grams of fiber. For 1 cup serving (always divide by grams) it would be 133 grams, which equals 23 net carbs. That number divided by 133 equals .17, which means one serving of sweet potatoes has 17% carb density.

The sweet potato's low carbohydrate density makes it a better option, but what does that really mean? This number tells us that sweet potatoes are less likely to spike our blood sugar and leave us riding a wave of cravings. In addition to healthy carbohydrates, the sweet potato also offers 4 grams of fiber plus water-based vitamins. Compared to a plant-based but processed pasta, it's clear what the winning choice is.

But... Why?Our bodies need carbohydrates to function, but our guts aren't equipped to process highly dense carbs -- they do much better with carbs that are balanced out by a hefty dose of fiber. Calculating carbohydrate density reveals the true nutritional value of the foods we're eating.

Not all carbs are the same. And things can get extra tricky when it comes to evaluating foods that are made to seem healthy, right?. A quick look at the numbers in this way can help equip us with the right information to make the best food decisions.

Discover more of our savviest label reading tips from pros we trust here.

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Build an Altar To Bring Your Inspiration + Intentions To Life

Like a mood board come to life, building an altar of your favorite objects is a mindful practice for the visually inclined. Kerrilynn Pamer, co-founder of CAP Beauty, has an artist's sensibility (and also happens to be married to one). It's evident in her ability to curate a gorgeous collection of clean beauty. Just ahead, she's sharing how to build an altar at home to focus meditations or transition through trying seasons with grace and intent...

At CAP Beauty we believe deeply in the power of ritual and objects. We have witnessed their power in times of transition and new beginnings and find ourselves relying on them for their beauty, familiarity and inspiration. Building an altar is one of our favorite ways to greet a new season, welcome a New Moon or embrace a life shift. Altars act as a touchstone, helping to deepen your intentions and activate your wishes. Build a shrine to your future and to the possibilities of now. Set aside some time to create your vision. Here is how to build an altar...

Clear A Space. Select a prominent space in your home, one that you will see regularly, to remind you to take time to yourself. Clear the dedicated altar space with palo santo or a sage bundle. Make choosing and cleansing the physical and energetic area a ceremony.

Pick Your Objects. Select sacred items that are special to you and surround yourself with beauty and intention. What are you trying to bring in? Choose items that hold meaning for you. Some that we love are: incense holders and beautiful matches, ceramic vases, teacups, matcha bowls, journal and pen, meditation pillow, fresh flowers, seeds, fruits and plants.

Let It Live. Arrange and maintain with love and care. Remember, there is no right or wrong way, this is your space. It is your area of beauty, make it feel good. Make it feel like you.

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How to Use A Pressure Cooker According to Martha Stewart

COOKING MEALS the old-school way using slow, traditional methods is often considered the best way to reap max benefits from good ingredients. On a busy night when your plate is full (of seemingly all but food) efficiency is everything. Enter the pressure cooker: an airtight pot in which food can be cooked quickly under steam pressure. Once you learn how to use a pressure cooker it's sure to become your new go-to in the modern kitchen.

We love these concise, fool-proof tips from the master of modern homemaking herself, Martha Stewart. When learning how to use a pressure cooker, a little know-how can go a long way, and who better to learn from than Martha? Her latest cookbook is devoted to the topic and her opening list of tips include everything you need to know... 

How To Use A Pressure Cooker

Whether you choose a high-tech multi-use appliance or basic stovetop version, mastering pressure cooking requires a bit of practice involving at least a few trials (and the occasional error). Here is our recipe developers’ best advice for making the most of your machine — and avoiding the most common pitfalls.

Think Big

For the sake of storage, it might be tempting to seek out a petite pressure cooker — cookers come as small as three quarts. But the recipes in this book are designed for six- to eight-quart models and we don’t recommend going any smaller. A tiny cooker just doesn’t make much practical sense, especially because the pot should only be partially filled for safety reasons. Go for a big pressure cooker instead.

Be Prepared

After purchasing any new kitchen gadget it’s hard to resist the urge to run home and start playing with it immediately, barely glancing at the manual in the process. But in this case, studying the instructions is especially crucial as every cooker works differently. Become familiar with the ins and outs of your machine before you start using — because if you don't, you’re more likely to end up with scorched food and spent patience.

Test The Waters

A great way to become familiar with your pressure cooker is to take it for a trial run with four cups of plain water. This simple introduction will offer hands-on experience with the machine’s features — and without the risk of ruining dinner. By measuring the water before and after, you’ll be able to determine how much evaporation occurs during cooking. Some pots lose no water at all, while others lose a considerable amount. The recipes we offer provide a range for water to accommodate both stovetop (which generally requires more water) and electric pressure cookers.

Begin With Beans

Once you’ve taken your pot through a not-so-dry run with water, you’re ready to start pressure-cooking in earnest. We recommend beginning with a batch of beans. They will familiarize yourself with your machine and without a lot of expense. (In other words, if you have to start over, it’s not the end of the world.) Keep in mind: Beans all cook differently depending on type, size and age. So if the pintos or garbanzos turn out tough, continue to simmer. One note: Our recipe developers found that beans had the best texture when allowed to rest in their cooking liquid for an additional thirty minutes, after venting pressure and removing the lid.

Cut To Size

Those who know their way around the kitchen recognize the importance of chopping ingredients into similarly sized pieces so they cook at the same rate. When that rate is accelerated, as with pressure cooking, uniformity is all the more important. Also, avoid chopping vegetables too small or too large. A too small morsel can very quickly turn to mush, while an overly large piece might emerge tough or undercooked.

Don't Overfill

Beware: A packed-to-the-brim pressure cooker will spill over quite dramatically when pressure is released. In this situation, food particles also tend to escape through the steam vent, causing clogs. A good rule of thumb: Fill the pot to a maximum of one-half capacity for ingredients with a tendency to produce foam and two-thirds capacity for everything else. With beans, we found that adding a tablespoon of oil to the cooking water cut down on foaming. Even so, when cooking a potentially foamy ingredient (think oatmeal and just about any other grain, as well as beans), it’s smart to lightly cover the vent with a clean kitchen towel to avoid a mess when releasing steam.

Accessorize

Inexpensive add-ons like steaming baskets, racks, ramekins and cake pans will greatly increase your cooker’s utility. Many models come with a few accessories but others you probably already own. It’s not necessary that they be designed expressly for pressure cooking, as long as they’re heatproof and fit comfortably inside your pot (this means 7-inch cake pans, for example). You can even create your own foil sling, a tool that proves very useful when lifting a cooked dish (like flan) out of the pressure cooker. To make a sling: Fold one 20-inch length of aluminum foil lengthwise in three. Place the pan over the foil sling and transfer to the pressure cooker, holding the sling in place. Fold tops of the sling down, if necessary, to avoid interfering with the cooker’s lid. (Note: We use the sling primarily for desserts.)

Get Tough

Think of the pressure cooker as the ultimate tenderizer. Transforming tough cuts of meat (think pork shoulder, brisket and short ribs) into succulent, fork-tender dinners is where the machine truly excels. The same logic holds for root vegetables and even dried beans. Many cooks prefer to prepare quick-simmering legumes in a pressure cooker (such as the lentils used in Indian dal). While the cooker doesn’t shave much time off in this case, it does deliver incomparable creaminess.

Use Common Sense

Practically any food can be pressure cooked, but sometimes doing so doesn’t actually save time or improve flavor or texture. Tender, fast-cooking vegetables (like fresh green beans or spinach) can generally be sautéed or blanched quickly and easily. The same can be said about delicate fish. And know that the pressure cooker just doesn’t do crunchy well — dishes like gratins and whole chickens are better cooked in a good old-fashioned oven, where they’ll crisp up nicely.

Safety First (And Last)

Though faulty cookers shouldn't be an issue, there are a few simple safety tips to follow: After the pot comes to pressure, release the vent away from your hands and face to let the hot steam escape. And when removing the lid, open away from you. All pressure will have been released but residual steam will still escape. You can use a clean kitchen towel to release the steam vent or remove the lid, if you like. And again, keep the towel handy when cooking grains and beans, to lightly cover the vent when releasing steam.

Recipes and photographs reprinted from Martha Stewart's Pressure Cooker: 100+ Fabulous New Recipes for the Pressure Cooker, Multicooker, and Instant Pot®. Copyright © 2018 by Martha Stewart Living Omnimedia, Inc. Photographs by Marcus Nilsson. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC.

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We’re Making This Kale Shakshuka With Feta + Lemon Immediately

Shakshuka is the apex of egg dishes. It's low-maintenance but high-reward (one pan, lots of deliciousness). It's layered with flavor and loaded with clean, nutritious ingredients -- and it's appropriate to eat at any time of the day. What more could we want?

Shakshuka is a forever brunch staple of ours and we're feeling a renewed love for this dish after spotting it in the new cookbook from Staub. We're sharing the ultimate leafy green-loaded kale shakshuka recipe -- developed by one of our fave farm-dwelling chefs -- straight from the pages of The Staub Cookbook below...

Shakshuka is a classic recipe that originated in North Africa, but that doesn’t mean it can’t be tweaked. Instead of using tomatoes, Molly Yeh, creator of the lifestyle food blog My Name is Yeh, cleverly substitutes kale and lemon to create an earthy and delicious green version. She prefers to serve her kale shakshuka in individual cocottes, but you could easily swap them for a 12-inch cast-iron fry pan so guests can eat communally. Add a sizable hunk of crusty bread for dipping into the runny yolks and sopping up the verdant sauce to make it a meal. Traditionally, shakshuka is eaten for breakfast but it makes a delightful, easy weeknight dinner.

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Easy No-Bake Fig Bars, Because Figs Are Incredible Right Now

these are the kinds of wellnessy fall recipes that seem too good to be true. These no-bake fig bars from yogi and raw food chef, Philosophie's Sophie Jaffe have all the qualities of a decadent, cozy fall snack cake, but without any of the junk. These bars are a nutrition powerhouse, packed with whole food-sourced protein, fiber, vitamins, minerals and healthy fats.

Make a batch and bring them to the office, on a hike or wherever else you might be in need of a cute and clean whole-food snack...

The onset of fall and going back to school calls for yummy snacks that can be easily grabbed on your way out the door! These no-bake fig bars are loaded with superfoods for extra protein and a boost of vitamins.

The star ingredient of this recipe is figs (preferably dried). Fig season in LA runs from August through September. Translation: it’s prime fig time! Figs are a rich source of fiber (2 grams per fig), potassium and magnesium, making it great for improving blood pressure and metabolizing fats and proteins. It keeps you feeling healthy and vibrant!

Figs pair absolutely beautifully with cacao bringing out a rich taste and giving you tons of energy. This is the perfect bar on-the-go!

 

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A Brunch Recipe That Could Save The World

A fridge full of ingredients but nothing to eat? We run into this situation at least once a week. Whether you've got a hodge podge of veggies from a recent recipe, a lingering new wellness food with no where to go, or a carton full of restaurant leftovers that just don't feel right by the forkful, one idea that never fails is the frittata. What is essentially a lazy omelette or a quiche without the crust (or cream or other naughty ingredients), a frittata is a way of life.

There are endless ways to pull one of these one-plate wonders together, which is why it's such a great solution for reducing food waste at home. Throw whatever you've got into the skillet and you can extend those leftovers and trimmings for a meal or two more in a creative way.

Here's a simple guide on how to make a frittata from the revamped classic, How to Cook Without a Book, loaded with recipes and techniques for total culinary freedom. 

How To Make A Frittata

The frittata formula is one of the easiest to follow in this book. Here’s why: Six to seven eggs form the base of the dish that can incorporate practically any combination of protein and vegetables you have on hand. Use any add-ins from seasonal favorites to extra ingredients left over from other recipes. Learn how to make a frittata with these simple steps:

Note: Regardless of the vegetables you choose, an additional ½ pound of potatoes (firm vegetable) and ½ pound of onions (tender vegetable) are constants.

Choose Your Veggies

Choose ½ pound of vegetables from either of the categories below. If you choose firm vegetables (like broccoli) or tough greens (like kale), steam with the potatoes. If you choose tender vegetables (like mushrooms) or tender greens (like spinach), sauté with the onions. As long as you have a total of ½ pound of vegetables, you can mix it up and choose vegetables from each category.

Because this egg dish is ingredient dense, you’ll need to stagger the cooking. The first step is to cook the potatoes and add firm vegetables or hardy greens (to steam with the potato). To ensure the vegetables steam quickly, dice firm ones or coarsely chop the greens. After steaming, place vegetables to the side.

FIRM VEGETABLES + HARDY GREENS...

Asparagus: snap off tough ends and cut into 1-inch lengths (thinly slice thick asparagus spears lengthwise)

Cauliflower or broccoli: cut into small florets (peel and thinly slice any stems)

Winter squash: peel, seed, cut into small chunks

Brussels sprouts: trim (halve small ones, cut medium and large ones into thick slices)

Kale, collards, turnip greens or broccoli rabe: wash, stem, coarsely chop and massage greens with a few tsp of olive oil (½ pound greens will measure about 8 packed cups before massaging)

TENDER VEGETABLES + GREENS...

Add once meat has browned, while you sauté onion.

Bell peppers: dice

Zucchini or yellow squash:dice

Mushrooms (baby bellas, cremini or domestic whites): slice

Cherry or grape tomatoes: halve and lightly salt (tomatoes break down quickly so do not cook with onion — toss with a Tbsp of olive oil and add to skillet once onion has softened)

Fennel: trim stalks and fronds, halve, core, dice

Baby spinach or arugula: wash

Beet greens and Swiss chard: wash, stem, coarsely chop

Artichoke hearts: quarter (9-ounce box frozen, thawed or 14-ounce can, drained)

Frozen corn: thaw

Pick Your Protein

After potatoes and vegetables are on a plate, return skillet to medium-high to cook meat. Substitute additional 1/2 pound of vegetable if omitting meat. 

Sliced bacon: cut into medium dice and do not add oil — 8 ounces of bacon will render more fat than needed so once bacon has fried, tilt pan and spoon off all but a few Tbsp

Bulk pork or poultry sausage: (if using links, remove from casings) break into small pieces and fry until loses raw color

Cured or smoked pork: dice and sauté until brown

Thick-sliced ham, Canadian bacon or corned beef: dice and sauté until brown

Hot-smoked salmon: break into small pieces (no need to sauté smoked salmon, add to skillet after tender vegetables have cooked)

Canned chickpeas: drain

Pick Your Cheese

Use 3 to 4 ounces of just about any crumbled or grated cheese. I tend to go for tangy ones like extra-sharp cheddar and pepper jack. While vegetables cook, grate cheese. Divide it (no need to measure accurately) tossing a handful into the eggs and saving the remaining handful to sprinkle over the top.

Crumbled: goat or feta

Grated: extra-sharp cheddar, Gruyère, provolone, Fontina, Swiss, pepper jack

Pick Your Herbs

Choose one, dried or fresh — and these are optional. While adding cheese to eggs, sprinkle in.

Thyme, oregano, dill or tarragon: 1 tsp dried or 1 Tbsp fresh, minced

basil leaves: 1 tsp dried or ¼ cup fresh, chopped

parsley or cilantro: 2 Tbsp fresh,  chopped

Cooking tip: When the frittata emerges from the oven, it may stick a bit to the pan — especially if using egg whites or egg substitute. Eventually the steam from the eggs will cause the frittata to loosen from the pan. If you don’t want to wait, cut the frittata into wedges in the pan with a spatula or other tool that will not damage the skillet’s surface.

Recipes and photographs reprinted from How to Cook Without a Book, Completely Updated and Revised: Recipes and Techniques Every Cook Should Know by Heart. Copyright © 2000, 2018 by Pam Anderson. Photographs by Lauren Volo. Published by Clarkson Potter/Publishers, an imprint of Penguin Random House LLC.

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11 Flattering Fitnesswear Pieces (Yes, A Bodysuit!)

We don't all rock tiny shorts and crop tops to the gym -- and maybe that's okay. While we're ready to get down and dirty during a workout, if we can look cute while doing it - so much the better. We brought together this round-up of eleven super-flattering workout pieces that aren't too complex or over the top. We're hesitant to call anything 'universally flattering' - you know your body best - but you're bound to find a piece or two here that will bring out your best assets...

Live the Process Corset Bodysuit | A catsuit? Yup. It's not for everyone, but give it a try -- you might surprise yourself! We've been amazed over the years at how many readers have shopped bodysuits with us. We love the body confidence, people! Sizes here suit about a size 0 to a size 10. CHECK OUT

Alo Yoga Bandage Bra | We love the lines of this bandage bra. The simple monochrome color story makes it suitable for everyday workouts while the chic lines make it (and you) a stunner. CHECK OUT

Live the Process Ballet Leggings | Longest. Legs. Ever. The lengthy, unbroken lines of these waist-to-toe leggings accentuate your legs. If it's a leg lengthening effect you're after this pair can add the appearance of inches. CHECK OUT

Alo Yoga Peak Bra | Some of Alo's bra tops are so beautiful, they seem a short leap away from cocktail attire. The asymmetrical design of this top adds style and flattering highlights without a thousands straps and embellishments. CHECK OUT

LNA Cross V Rib Tank | All-black is always flattering. And this tank style is super easy. Another subtle asymmetrical style draws attention to the body's longest lines. . CHECK OUT

LNA X Back Tank | The modern girl's muscle tank. No need to show skin to look incredible. The wide straps on this tank flatter anyone's proportions and provides an easy transition from gym to street. CHECK OUT

Beyond Yoga Spacedye High Waisted Ombre Long Leggings | Beyond Yoga's spacedye leggings are a workout wardrobe must. The high rise waist flatters most body types and tucks you in. The speckled texture and thick soft material look great with every workout top imaginable. CHECK OUT

Alo Cover Tank | Crop tops can be surprisingly flattering. Detail at the waist can be flattering when done right. For curvy bodies, crops can draw attention to your narrowest point. For athletic shapes, it creates definition around the waist. CHECK OUT

Sweaty Betty Power Leggings | Bum sculpting -- need we say more? The tush-tightening material lifts the bum and flatters where it matters, creating smooth lines you'll love. Super stretchy and supportive, these leggings are one of the most flattering fitnesswear pieces we've come across.  CHECK OUT

Pure Lime Seamless Long Sleeve Crew | Long vertical lines flatter just about everyone. These side-skimming details cinch the waist and add subtle style points. The seamless design allows for maximum freedom of movement while creating an incredibly comfortable fit. CHECK OUT

Michi Inversion Leggings | If you think you can only wear black on the bottom, think again. While some full color pieces can create a blocky look, the subtle details in this legging create long, lean lines in all the right places. The eight-way stretch and chafe-resistant flat seams make it comfortable as well -- and what's more flattering than that? CHECK OUT

 

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