Markle, Rollers + CBD: These Trends Topped Our Charts In 2018

Dear 2018, we're sad to see you go, but love to watch you leave. As we turn the corner into a new year, we're taking time to reflect back on the biggest topics and most important stories of 2018. From celery juice to CBD, Meghan Markle to low-waste living, we're heading into 2019 full of inspiration and practical tips to live a little better...

Meghan Markle Everything | We will forever remember 2018 as the year that California-born beauty and wellness lover, Meghan Markle, married into the British Royal Family and took over the world -- or at least the world's attention. As a former Chalkboard contributor, we're proud to see her passion for green beauty and holistic health make many-a-headline. We loved sharing about everything from this recipe for her fave morning smoothie (she shared with us here a few years back) to her cookbook collab with a cause. Check out some of our favorite highlights from her daily routine and the sustainable fashion looks she rocked around the globe.

Face mapping, Rolling + yoga | Working out isn't just for your body anymore. This year, we started paying a bit more attention to our faces. The ancient art of face mapping became our go-to technique for decoding breakouts (and then addressing them the right way). Face yoga hopped into the mainstream and face rollers, from jade rollers to ice rollers, slid right into our daily self-care rituals.

The Celery Juice Craze | When did your least favorite crudite become cool? In 2018, of course. Following a tip from the controversial yet enigmatic intuitive healer, the Medical Medium, we started tossing back a cup of celery juice every morning to help detox, improve digestion and soak up all the anti-inflammatory glory -- discover all the benefits here. This year's launch of Pressed Juicery's own bottled celery juice made it an easy habit for us to sustain. Try the celery juice challenge to experience it for yourself.

Enter The Age of CBD | This year was like the gold rush for cannabis products. As more states began to legalize use, everyone from fashion girls to your quirky aunt flocked toward anything with CBD, the non-psychoactive healing component of the plant. We've been talking about the benefits of CBD for a while but we started seeing the stuff everywhere in 2018, from CBD capsules formulated for easing daily stress to food items so cute and approachable we even served some up at our holiday dinner table. We hosted yoga parties with CBD-infuzed appetizers and baked up CBD brownies for special occasions. We slathered on CBD beauty products and whirled CBD oil into smoothies and salad dressing. We can't wait to see what comes of this trend in 2019.

Low Waste Living | Embracing an eco-friendly lifestyle is no longer a concept just for a crunchy niche crowd. A new wave of environmental awareness and advocacy is proving that a low-waste lifestyle is easy to integrate with some simple behavioral swaps. Little adjustments every day can make a major impact long-term. We learned some epicly easy tips here from low-waste lifestyle blogger and entrepreneur, Lauren Singer. We learned how to reduce food waste daily from easy to maintain habits like these and freezer tips like these.

Natural Remedies for Anxiety | Is it just us or was everyone a ball of nerves this year? Mental health made it into mainstream conversations all year, and with it came a flood of natural and holistic remedies for stress and anxiety. We loved this story from Dr. Josh Axe on how to relieve anxiety naturally and these mindful techniques for self-soothing in the thick of an anxiety storm. Heaven knows we loaded up on and learned all about anxiety-busting herbs and adaptogens like this one.

Getting cycle Savvy | Learning about our cycle is about far more than deciding which non-toxic tampon to buy, and we’re grateful for pros like Erica Chidi Cohen who are working to shed light on an area of well-being far too few of us feel truly equipped to master. Her period coaching session on Instagram is proof of a turning point in the way we think of our cycles. From learning to master each of the four stages to trying nutritional practices like seed cycling, we see a once-taboo topic is becoming part of our daily conversations in a beautiful way.

Wellness on A Budget | Superfood taste on a fast food budget? We hear ya. We know self-care can go from soothing practice to stressful expense fast, so this year we spent time focusing on what really makes us feel well and how to pursue it without overspending. We shared this list of daily health tips that are both impactful and practically free. We asked a true smoothie-making pro to concoct this nutrient-rich and budget-friendly blend. This list of affordable superfood swaps became an essential resource too.

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Crystal Of The Month: Rainbow Moonstone For New Beginnings

A New Year is around the corner, and what a wild ride it's been to get here. As we reflect on how we got here and where we want to be this time next year, we're gathering tools to help us launch into a new stage with wide eyes and an open heart. According to the pro crystal healers at Energy Muse, rainbow moonstone is the perfect pairing to a time of blessings and new beginnings. For our latest Crystal Of The Month, we're tapping into the transformative energy of this pretty stone. Explore below...

What you should know: This is the perfect crystal for embracing your feminine energy — but that doesn’t mean rainbow moonstone energy is only beneficial for women! Anyone who needs to calm the mind, relax the spirit and tap into intuition will enjoy working with rainbow moonstone. By helping to release negative self-doubts and embrace your inner strength, the resilient power of rainbow moonstone will guide you to positive new beginnings.

How it heals:  We’ve all had times in our lives when we allowed ourselves to become overstressed and overwhelmed. All that doom and gloom thinking is bound to have a negative effect on your emotions. Tension in the mind causes the spirit to spin out of balance. To bring stability back to your emotional center, you need an infusion of rainbow moonstone energy. Let this stone be the rainbow after an emotional storm. It enhances intuition, helping you recognize the silver linings of situations, and brings stress into perspective.

Often when we focus so much on anxiety, it begins to taint our whole view on life. Connecting with rainbow moonstone heals the spirit by cleansing and rejuvenating all of the chakras. This gets new energy circulating as it breaks through the blocks that stress and/or sadness has built. But this is also where your new beginning can sprout. Once you recognize the blessings that abound, you can pursue more abundance, become comfortable with what you have and will be willing to take measured risks to achieve more. Again, the stone is all about seeing those silver linings and rainbows.

Where to keep it: Place the rainbow moonstone on your bedside table, so that you can connect with the soothing vibes as you sleep. This is an especially beneficial stone for young children because it can ease the worries and fears that keep kids up at night. Help your little ones fall into sweet dreams by filling their imagination with gentle rainbow energy. Set the rainbow moonstone on the windowsill of their bedroom so it can absorb and emit positive moonlight energy.

How to use it: There are several ways you can enjoy the peaceful vibrations of the rainbow moonstone. Sometimes it can be hard to get into the sync of meditation. So if you find your mind won’t stop worrying, find a quiet place in your home to lay flat on the ground. Set a tumbled piece of rainbow moonstone on your third eye chakra. The energy of rainbow moonstone is believed to guide you toward the perspective you need and help you better frame situations toward the positive. It helps you calm the mind. It helps you recognize the patterns that have lead you to the present and how you can have a healthier beginning for yourself with more positive patterning. You can also wear a rainbow moonstone if you want to carry that uplifting energy around with you.

This supportive, nurturing crystal energy will help you remain emotionally stable. So if you feel a breakdown coming, accessorize with rainbow moonstone. As a stone of fertility, rainbow moonstone is great for women wanting to become pregnant. Sometimes we, as women, have a hard time getting pregnant because we can’t stop thinking about why we haven’t gotten pregnant — it’s a vicious cycle. That’s why rainbow moonstone is the perfect energy to tap into. It helps you break that cycle and recognize a healthier one. Heal the mind with rainbow moonstone meditation or just by sleeping with it by your side.

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Spring Rolls + Goddess Bowls: Rosie Huntington-Whiteley’s Planty Diet

Rosie Huntington-Whiteley has a secret weapon in her Aussie BFF, yogi and plant-based health coach, Claire Grieve. (Claire’s fun approach to flowing through poses has us rolling out the mat more often.)

According to Claire, she helps Rosie "stay energized and vibrant through plant-based eating. I usually bring her light bites to our morning sessions that she can eat throughout the day. We’ve been focusing on a variety of really vibrant vegetables, fruits and superfoods to give her long-lasting energy and true vitality. Rosie’s favorite of my plant-based snacks is my green goddess smoothie bowl".

We asked Claire to share Rosie’s fave plant-based snacks that get plenty of points for being nutrition-rich, flavor-packed - and naturally photogenic...

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Discover a fun digestion-easing yoga flow routine from Claire here.

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New Year, True You: How To Practice Manifestation For An Epic 2019

New Years Resolutions don't mean anything without the magic of pure intention behind it. Deep reflection and intention setting is the core of manifestation -- a practice Jessie De Lowe, co-founder of How You Glow, has harnessed in her own life to build the life of her dreams. Below, Jessie is sharing some key tips to practice manifestation for yourself. We're also giving away an exciting opportunity to get a one-on-one manifestation coaching session from Jessie -- head over to our Instagram today for a chance to win!

We’ve all heard the saying New Year, New You, and I’d love to introduce a new mantra as we approach the year's end: New Year, True You. Instead of reinventing yourself based on a superficial idea of what you’re supposed to be and do, or creating a long list of resolutions, I encourage you to go within, digging deep to uncover your truth.

How To Create A True You This New Year

By identifying and paying acute attention to what makes you come alive on a mind-body-soul level, you can align your thoughts, beliefs and actions with your authentic truth and start manifesting your dream existence.

Take Inventory | From memory, write down how you typically spend every day of the week. Make a detailed schedule for your typical Monday, Tuesday, Wednesday, etc. Be as thorough as possible, including what you usually eat, repetitive thoughts that may come up on a daily basis, people you frequently pass by or encounter, etc. Next to each item on the list, indicate how every interaction/part of your day makes you feel.

For example, if you typically practice yoga on Thursday at noon, beside that you might write relaxed, grounded or energized. If you have a work meeting every Friday at 8 AM that you dread, next to it you might write anxious or avoidant, etc.

Reflect and Assess | As you review your typical week, observe the ebbs and flows of how different thoughts/actions/interactions make you feel. The goal is not to feel “good” all the time, but to become aware and conscious so you are creating your reality instead of mindlessly reacting to it. Ask yourself if there are certain people/places/things that trigger or drain you. Now, instead of jumping to eliminate sources of conflict (which is definitely necessary in certain situations), you can use these experiences for personal growth by becoming curious and questioning why you feel the way you do.

When we assess from a neutral, non-judgmental point of view, we are able to learn about ourselves, uncovering our truth. Notice when you feel blissful and in your flow, when the world seems to be working in your favor. Ask yourself what aspects of those people/places/experiences resonates with your soul and why.

Make It A Practice | Continue taking this inventory in real time, even after your first exercise. Keep a detailed log of how you feel on a day-to-day basis as you go through each element of your day. This is the practice of becoming present and aware, and consciously moving through your day, week and life with active curiosity and insight.

As you become more awake to your day-to-day existence, you may notice that you are more energetically prepared for situations that were previously a source of suffering. By knowing in advance that something is a potential trigger, you can set a positive intention prior to entering the situation, creating an opportunity for growth rather than repeating an unconscious negative pattern.

Examples of a daily intention:
+ Every experience I encounter today is an opportunity to illuminate my truth and activate the light within me.
+ I approach every interaction with an open mind and from a place of love.
+ I bring positive energy into every situation I enter.
+ The world is a mirror that reflects my inner truth.

This is all to help you recognize that you don’t need to look outside of yourself to create a new you. Instead, slow down, pay attention and work toward shifting your perspective. Eventually you will see that you hold the keys to feeling like the best version of yourself. Everything you need and want is already there, waiting to be discovered.

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I’ve Been Through 9 Break-Ups: Here’s What I’ve Learned

Heartbreak Can feel like the loneliest thing in the world, but the truth is we've all been there and back, wiser and better for it.  We discovered a new self-care app, Mend, after a friend’s recent breakup and were impressed by how helpful it actually was - especially because there is an element of community.

Mend is dedicated to the process of mending your heart after it's been broken. It features daily audio check-ins, chat rooms, journaling prompts and plenty of relevant and relatable articles to keep your mind busy and your fingers away from texting your ex. We asked founder Elle Huerta for some of the best advice she’s come across during the ever-sensitive, overwhelming experience of a break-up. Pass it along to a friend in need of a little loving guidance...

I’ve been through nine breakups. Just like Ariana Grande, each taught me something about myself and one, in particular, gave me the inspiration to create Mend, a self-care app for heartbreak that’s being used by people in 195 countries around the world (heartbreak is truly universal!). You can think of it like a best friend who also happens to have expert advice.

How To Survive After A BreakupI knew that bringing the science of heartbreak to the forefront was crucial to the mending process. Sometimes all we need to know is that it’s normal to feel like a different person after a breakup, and why we feel the way we do. Below I’ve gathered some of the lessons I’ve learned along the way to help you feel better, faster, if you’re heartbroken.

Don’t medicate with sugar, caffeine and alcohol. After a breakup, you may experience more cravings than usual for junk food. This is because foods high in sugar (and fat) release happy hormones in your body, which you’re missing post-breakup. You may also want to rely on alcohol to help dull the pain or caffeine to pick you up.

But keep in mind that post-breakup nutrition is one of the easiest ways to help yourself feel better. Focus on nutrient dense foods (like nuts, seeds, smoothies, juices) if you’ve lost your appetite completely, and go for healthier alternatives (extra dark chocolate) if you’re craving sweets. Remind yourself that the temporary boost you get from sugar/caffeine/alcohol won’t be worth it on the other side — it’s the last thing you need when heartbroken. As Hippocrates said, Let food be thy medicine and medicine be thy food.

Don’t forget the healing power of touch. Heartbreak feels like withdrawal, so even though you may want to shut yourself out from the world, the worst thing you can do is starve yourself of all human contact after a breakup. Make sure to see friends and family in person, even if it’s for quick visits.

Being around people will help replenish the feel-good hormones you’re missing from your ex. Don’t underestimate the power of touch to help you feel better post-breakup. Sit close to them on the couch. Give them a long hug. Ask your friend for a foot massage. Even a massage from a professional can have a major impact on your mood because it releases the same hormones you got from being around your ex.

Do schedule time to be sad and wallow. Heartbreak can be all-consuming, which is why you may find it difficult to get out of bed or be productive at work after a breakup. The good news is that it’s actually good for you to reflect on how you’re feeling, as long as you’re being structured about it.

You want to give yourself the opportunity to feel without letting it take over all the good parts of your life. Pick a day/time that’s convenient for you to observe your thoughts and emotions, write in a journal or even just cry and feel sorry for yourself. This will help you set some boundaries so that you don’t slip too far into wallow mode, but it ensures that you’re allowing yourself to grieve too.

Do enforce an ex detox. Going through a breakup is a lot like withdrawal — it has a real impact on your physiology and your neurochemistry. And just like when you’re trying to quit sugar, the best thing you can do is detox completely.

I recommend a 60-day period where you have no contact with your ex. It doesn’t mean you can never have contact with your ex again, but when you’re in the throes of heartbreak, it’s good to give yourself that time away from each other so you can each process the breakup. When you keep in contact with your ex immediately after a breakup, it can slow mending. It’s like continuing to re-open a wound that’s trying to heal.

Do build a mend monument. A breakup could leave you feeling defeated, so you’ll want to find something you can pour your energy into building and that’ll serve as a reminder of your growth as you mend. We call this a mend monument and it looks different for everyone — sometimes it’s training for a marathon, other times it’s doing yoga teacher training or taking a painting class. Whatever it is, set aside time to devote to it regularly and check in on your progress. You’ll be amazed at how this propels you forward.

Do allow rituals into your life. Research has shown that rituals improve outcomes, even when the person performing them doesn’t believe in rituals (isn’t that amazing?). Use this to your benefit post-breakup. Create rituals for yourself, big and small. A few examples...write down what you want to let go of and tear it up, light a candle every night when you meditate or listen to the same playlist every morning on your way to work to get yourself motivated.

Do seek out the support you need and let them know how to support you. Heartbreak can be equally extremely debilitating whether it was a non-relationship relationship (you know, the hallmark of millennial dating) or a long-term relationship, which is why it’s important that you seek out the support you need.

There’s no shame in needing extra support to work through the pain of a heartbreak, and sometimes that means looking outside of your inner circle. It can be helpful to tell your friends and family how they can be there for you in specific ways, whether that’s bringing over some takeout for a Netflix night or being your plus one to a party.

Do reflect on what you’ve learned. Just because a relationship ended doesn’t mean it was a failure. Each relationship teaches us about ourselves and prepares us for the next one. Sometimes the lessons aren’t immediately clear, but they unfold as time goes on. Make sure you ask yourself regularly, What am I learning about myself? What am I learning about love? Heartbreak can be a great teacher if we allow it to play that role in our life, and if we take the time to pay attention.

Don’t compare your post-breakup timeline. Don’t listen to someone who tells you to just get over it. Don’t listen to the person who tells you it will take half the time you were in the relationship. There are a million made up formulas for how long it takes to get over someone and none of them are right because it’s an impossible question to answer. Everyone moves through heartbreak differently, at their own pace.

Do take a social media detox. Not only is social media littered with reminders of your ex, it’s also a place where people showcase the best parts of their life (as Girlboss founder and CEO Sophia Amoruso likes to say, it’s the highlight reel), so you might find yourself bombarded by images of "perfect relationships” or “perfect jobs” and it may make you feel worse. Giving yourself a social media detox will open up more time for mending

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7 Natural Remedies for Depression According To Dr. Axe

Depression is starting to lose its stigma as we begin sharing more about our personal struggles and cultivating compassion for those who are going through the same. However, this increasingly common mental health hurdle is still a major hardship for a huge part of our population. For some, prescription anti-depressants can be helpful for getting you back to feeling more balanced -- but these powerful meds tend to be over-prescribed, and often without an exit strategy. If you're struggling with depression looking to take a more natural route, consider these natural remedies for depression from functional medicine expert, Dr. Josh Axe. For a full list of references and resources to back up these tips, check out the original story here...

In the U.S., the number of people on antidepressants rose from 7.7 percent to 12.7 percent overall between 1999–2014, which is nearly a 65 percent increase. Over three of those 12.7 people per 100 say that they’ve been on an antidepressant for “10 years or more.”  With all the new prescriptions, many patients still find the side effects of antidepressants to be frustrating. Do the benefits outweigh the risks?

What Is an Antidepressant Drug? Antidepressants are a class of psychoactive (psychotropic, or brain-altering) drugs intended to reduce the signs of depression. They were formulated based on a now-proven-false assumption called the chemical imbalance myth, which presumes that chemical imbalances cause mood disorders. These medications fall into several categories, including SSRIs or “selective serotonin reuptake inhibitors” (the most popular choice for most practitioners), SNRIs (serotonin and norepinephrine reuptake inhibitors) and tricyclic antidepressants (TCAs), which are considered outdated.

Many patients complain of the side effects of antidepressants they experience in the course of trying to beat depression. Some of the most common and most concerning side effects of antidepressants include: suicidal thoughts, stomach upset, headache, restlessness, fatigue, sexual dysfunction, weight gain, and behavioral changes.

There are a number of natural remedies for depression that include altering your diet, exercising regularly, seeking professional counseling/therapy, using depression-busting supplements, utilizing essential oils and emphasizing personal relationships. Please note: Do not change your antidepressant prescription schedule without the supervision of your prescribing physician.

7 Natural Remedies for Depression

If you feel confused or upset by a lack of “good options” when it comes to managing your depression, you are not alone. However, there are a number of legitimate natural remedies for depression that science supports as making a significant impact on the condition — most of which are associated with no side effects at all.

Eat a Healthy, Well-Balanced Diet. Sound too simplistic? It’s not — a diet that contains whole foods (like fruits and vegetables) and healthy fish is associated with a lowered depression risk. My suggestion is to focus your diet on fruits, vegetables, high-quality proteins, healthy fats and fermented foods. Healthy bacteria, like the probiotics in fermented foods and kombucha, can help protect you against leaky gut, a condition in your gut that is linked to depression and anxiety.

Get the Benefits of Exercise. Exercise may outperform antidepressants in reducing these symptoms, especially in the long-term. If you’re at risk for depression or already struggle with it, start an exercise regimen that works for your life. The indications that suggest this benefit don’t refer to a specific type of exercise, rather to getting your body moving and strengthened in general.

Seek Professional Help. While it used to be quite taboo, many people now understand the importance of admitting they have issues with mood, like depression. Multiple types of therapy for depression have been studied with positive results, both with and without treatment with SSRI drugs or other antidepressants at the same time. The most common type of therapy is known as cognitive behavioral therapy, which produces a “large effect size” on the symptoms of depression (and other conditions) and may outperform antidepressants.

Try Depression-Busting Supplements. There are many supplements that researchers have found may effectively reduce or eliminate depression signs. These include: omega-3s (like in fish oil), vitamin D3, chai hu, ginkgo biloba, suan zao ren, passion flower, kava root, St. John’s wort, inositol, probiotics.

Utilize Essential Oils. There are essential oils for depression that you can incorporate into your daily routine. Keep in mind that each oil is different and should only be purchased from a reputable company selling 100 percent therapeutic grade oils. Some oils are meant to be ingested while others are not. Try using these research-supported essential oils to treat depression: lavender, roman chamomile, orange oil, lemongrass.

Emphasize Relationships and Support System. Being in a strong support system of family and friends is one free, side-effect-free way to lower your risk of depression. While depression may typically drive you to end or de-emphasize relationships, this isn’t going to help in the long-term. Ask friends for accountability to keep you and them involved in each other’s lives.

Stay Informed. Many scientists in the field of depression research admit they are dissatisfied with the effectiveness of antidepressants and other current options in the conventional treatment of depression. There are a number of groundbreaking studies being conducted for better depression remedies. I want you to know you’re empowered to advocate for yourself and your own mental health. One part of this is staying informed about the most up-to-date information you can when it comes to depression.

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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TCM Weekend: The Wellness Foodie’s Guide To Chicago

The best way to get a sense of a city's culture is through their local food scene. There's no one we trust more to tell us the absolute best places for beautiful, fun and healthy-minded haunts than food writer and cookbook author, Kat Odell.

Kat has covered the ground for us in NYC where she is based, but this professional foodie can be found flying all around the globe sampling the best food every city she lands in has to offer.

Chicago is the next domestic hotspot for food that truly stands out. Beyond the obvious stunners like Alinea (you need to peek at this transparent pumpkin pie... like, what) small restos and artisan-driven spots are giving the city a new, modern flavor.

We asked Kat to point us in the direction of her favorite places to eat around the windy city -- and while she's at it, to share what we should do, where we should go and what we can't miss out on in Chicago...

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8 Clever Recipes To Boost Your Immunity

Boosting immunity is not just about downing those elderberry shots and oil of oregano tinctures when you're already down for the count. Taking care of our immunity needs to be a consistent effort so that when the flu is rampaging through town your system will already be strong and resilient.

Mindful mama and raw food chef, Sophie Jaffe of Philosophie, is sharing a few simple superfood recipes to boost immunity plus a few daily activities to help us coast through cold and flu season like it's no big deal...

It’s so important to support our immune system to keep us all feeling vibrant and fresh. I make sure all my littles are feeling the best they can, especially as we head into the winter season. Cold and flu season is here, so why not make it a habit to install daily practices to help ward off any bugs intent on taking up residence in your body? Cultivating good habits will promote a healthy, top-notch immune system.

Besides taking up healthy habits, learn to manage your stress and keep a positive outlook — your emotional state has as much to do with your physical health. High stress and anxiety causes stress on your body. There’s nothing worse than getting that terrible scratchy feeling in your throat — it's a big red flag that you’re getting sick.

Healing Immunity Remedies
To help you ward off any bugs, as well as look and feel your best, here are some simple ways to boost your immune system:

Keep up your workout routine. If you’re more active, you’ll be a lot less likely to catch a cold. Walk, jog, ride your bike or do any exercise will increase immune function and make you feel happier. If you need a short and sweet but powerful workout, try a HIIT routine in your home.

Substitute over-the-counter cough syrups with gentle and healing organic honey. At the first sign of a cold, instead of reaching for the cough syrup, opt for organic, raw honey instead. Studies have found that honey can be as effective as a common cough suppressant ingredient (dextromethorphan) in typical over-the-counter doses. The moment you feel a scratchy throat, try philosophie Green Bee Honey or Berry Bee Honey (loaded with extra vitamin C) to lubricate the throat and boost your immune system with superfoods and adaptogens to heal you quickly. They’re absolutely perfect in tea, coffee and baked goods.

Brew this Medicinal Goji Tonic.Goji berries are the star behind this immune-boosting tonic. The organic goji powder in Berry Bliss Protein and Superfood Blend, Coconut Bliss Coconut Butter and Berry Bee Honey combined with medicinal tea, oat milk, and ashwagandha make a beautifully healing tonic that supports the nervous system, strengthens immunity and boosts energy levels.

Get a good night's sleep. Research shows that not getting enough sleep is as bad as unrelenting stress. Aiming to get a good seven to eight hours of sleep every night is deeply healing to your body and fuels your body for the day ahead. We all need our beauty rest!

Supercharge meals + beverages. Adding superfoods into your meals and drinks throughout the day can have powerful effects on your body system functions. You can mix Philosophie Berry Bliss, Green Dream or Cacao Magic into your morning coffee, smoothie, yogurt or salad dressing for a detoxifying, immunity boost. Then there's always a spoonful of coconut butter — an oh-so-yummy snack for staving off hunger and keeping colds at bay.

Eat foods high in fiber, low in fat and those that contain plenty of omega-3 fatty acids. Feeding your body certain foods can help keep your immune system strong. To prevent winter colds and the flu, your first step should be a visit to your local farmer’s market. Plan your meals to include powerful immune system boosters. For example, wild salmon, ground flaxseeds walnuts, chia seeds, or hemp seed. I also encourage you to add fruits and veggies rich in antioxidants to help stimulate your immune system.

Go upside down every day. Include a headstand, shoulder stand, plough pose or downward-facing dog in your yoga practice. Or if you’re not quite ready for this, simply touch your toes and let your whole body hang. Strong immunity depends on good circulation, and inversions are yoga's fight for your immune system.

Get outside. I love being outside. I try to get outside at least once a day even if it’s just a short morning walk around the neighborhood with my kiddos. Listen to birds sing, watch the sunset or take a stroll in the park. Being in nature can be calming and nurturing to your soul, spirit and body.

Above all, practice loving, kindness toward yourself and others, count your blessings and don't forget to laugh out loud every day!

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The Art of Bathing: 3 Beautifying Bathing Rituals To Try Now

1. Self-care can sometimes feel like the thing we fit in between everything else: a sheet mask while we're doing laundry, or a deep-breathing exercise when we're sitting in traffic. The art of bathing is making a comeback as something that requires total presence and is likely to induce total relaxation -- and some beautifying benefits -- as a result. The green beauty gurus behind NYC's CAP Beauty are sharing a few of their favorite bathing rituals to try out this winter...

It’s bath season (at least on the East Coast!) and there are few things we love more than the ritual of a hot soak. When cooler temperatures hit we rely on baths to heat us up and guide us to a state of bliss, relaxation and calm. And with options that nourish, detox or put us to sleep, there’s one for every mood. Pick your potion, turn on the water and get ready for a good soak.

Hydration | For a hydrating bath, try an oil. Butter Elixir’s Body and Hair Oil is a CAP Beauty favorite. You can apply to your skin first and then get in the tub or add the oil straight to the water. Whichever method you prefer, expect supreme and intensely moisturized skin. Be sure to wipe down the tub afterwards — there will be oil residue left behind, and be especially mindful if you share a shower with said tub.

Purifying | For a purifying and deeply detoxifying bath, we always turn to Dr. Singha’s Mustard Bath. This powder works with the hot water by heating you up intensely and sweating out anything you don’t need. This is our favorite ritual for when we feel a cold coming on. A 20-minute soak (we mean sweat), followed by a cold shower and a warm blanket wrapped tight almost always kicks a virus.

Calming | And for a calming bath, there’s nothing better than the classic Epsom salt version. When we want a fully regenerative experience, we turn to the Kalahari Desert Detox by African Botanics. We go heavy on the salt, pouring in at least four cups. We keep it super hot and stay in for as long as we can. Followed by a cup of tea, a good book and an early night, we head straight to dreamland.

Winter is coming.

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6 Ways To Make Your Kitchen More Magical This Holiday Season

The kitchen is our happy place...in theory. It's the hub of all our healthful endeavors, where nourishment becomes personal, tangible and fun. But during during busy seasons, things can take a dark turn. Think stacks of unwashed dishes, piles of cookie crumbs from our late night tasting session and a dining table turned into a gift wrapping station. Elise Museles, certified ‘Eating Psychology’ and nutrition expert, is showing us how to bring the magic back into our kitchens -- and why it matters more than just on the aesthetic front..

There’s no doubt about it: The kitchen is the heart and soul of a home. It’s a place for good food, even better conversation and filled with moments of creativity and face-to-face connection. We nourish our families from our kitchens — and all that is even truer during the holidays, when food is central to so many of our traditions. But, let’s face it… it’s a busy time of year, which means that mealtimes can feel extra stressful and even more chaotic.

How To Make Your Kitchen More Magical Right NowInstead of all the craziness that goes along with the season, take a moment to transform your kitchen into a sanctuary, worthy of the memories that you’ll create inside. It only takes a little time and attention to make your kitchen functional and welcoming — your family will thank you (and you’ll thank yourself!) when your kitchen feels like a calming and centering place to be. Here are some easy (and fun!) ways to make your kitchen more magical right now:

Declutter your cooking (and eating) space to declutter your mind. It’s not easy to sit down to a meal when all you see is a big mess and tons of stuff everywhere. While it's fun to acquire new superfoods, cookbooks and, of course, kitchen gadgets, all that can ultimately weigh you down.

Get in the holiday spirit and set aside an hour to toss or donate foods and appliances you no longer use. When you clean out your physical environment, your internal environment will naturally feel lighter as a result. Make room in your kitchen for you.

Sit down to eat. Sitting down for meals can do wonders for your sanity — especially during the hectic holiday season. And your kitchen should be the first place that comes to mind. Standing up like a short-order cook while your friends and family make requests keeps you from relaxing over a shared meal and connecting with them in conversation. Commit to spending mealtime at the table. After all, you belong with your guests and family at the table — end of story. Take a seat.

Entertaining does not mean entertainment. Inviting guests into your home can be a source of great pleasure, but for too many of us, it’s also a source of great stress.

Your guests aren’t there to see you turning your back to them as you pull a perfectly risen soufflé out of the oven, worrying about whether it will fall. They want to be with you, in your element, relaxed and happy. They’re just as satisfied with an easy meal, capping off the evening with your tried-and-true festive cookies — and a face-to-face conversation.

Simplify planning, whip up favorite crowd pleasers, let it go and be fully present.

Me time in the kitchen is like meditation. The kitchen isn’t just a place to bring people together — it is also a valued place to escape. If you’re feeling overwhelmed, head to the kitchen for a soothing latte and a few moments away from all your screens.

If you need to destress, pull out the cutting board and prep veggies for salads and fruit for smoothies. The rhythmic motion of chopping is an instant stress release, with the added benefit of getting food ready to eat ahead of the holidays. Make your kitchen a place of respite — even if that just means some time alone washing the dishes and looking out the window. Find your peace (and savor the result!).

You deserve a place at the table. (Your devices do not.) Your kitchen is a space built around the comforts of social interaction: cooking for yourself and others and sharing meals together, and the holiday table is no exception. That’s why it’s so important to take the time to treat it like the special place that it is. Remove phones and other devices that serve to take you farther from the loved ones you have gathered around you to celebrate the season. Disconnect — and connect.

From stories told around our tables to meals cooked in our ovens to glasses raised among friends, our kitchens have the power to bring us together and create incredible memories. And what could be more valuable during the holiday season than having a calm place to experience those sacred times? Make your kitchen your sanctuary, and then enjoy the peaceful and delicious results.

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Try This Travel Workout Routine By Busy Phillips’ Trainer

You know the story. It's the holidays and you're either heading out of town or just too busy to hit the gym. Pie and cookies pour into our lives, and suddenly we're far, far floating away from the fitness goals we worked on all year.

Lauren Kleban is founder of  LEKFIT, the dance-driven LA-based fitness studio that Emmy Rossum and Busy Phillips are hardcore devotees of. She recently launched the new JETSET LEKfit series online to give her subscribers a series of full body - and completely equipment-free - workouts that can be done anytime, anywhere. And we can't think of a more perfect tool for this time of year.

According to Lauren, "JETSET LEKfit workouts are specifically designed for clients who are traveling without access to any equipment and are in need of shorter length workouts, as all of the JETSET workouts range between 10-30 minutes". Below lauren is sharing a few fave moves to whip out wherever you're traveling in the next few weeks...

A Real Workout That Can Be Done Anywhere

SQUAT PLANK JUMP | Standing parallel, squat down by pushing hips back and keeping your knees over your toes. Place hands or weights on the ground and jump back into plank position. Hop back to a squat and slowly return to start. Try this for ten to fifteen repetitions to get your heart rate up while working your core, arms and glutes.

FULL BODY PLANK | We love major multitasking moves and this plank series is an LEKFIT staple. Begin in plank position (with or without five pound free weights). Extend the right arm up, then left. Be sure to keep the shoulders down and core pulled in tight. Next, alternate lifting the legs by engaging the glutes and keeping the hips down, then alternate a one-arm row. Finally, alternate pulling the knees in to target the lower core then extend the leg back while lifting the hips and returning to plank. Try this plank series for ten full repetitions.

SIDE LUNGE LEG LIFT PLUS TRICEP EXTENSION | Standing parallel (with or without five pound free weights), lunge to the side while sitting back and engaging the glutes. Drop the weights down, then lift the leg into a parallel second position while simultaneously lifting the arms up. Try doing five lunge leg lifts on one side then five to ten tricep extensions and move to the other side. Repeat this entire move twice.

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TCM 2019: Trends Vs. The art of good health

Despite our appreciation of a good trend, wellness is timeless.

Our grandkids may not rock the same compression leggings-with-AllBirds combo we're wearing to grab blue-green smoothies at Erewhon in the future, but you can be sure they'll be grabbing health-inducing concoctions in something designed for max mobility.

Like fashion, wellness is easily defined by two very different elements: lightening-speed trends that border on the shocking (Kanye and shroom lattes) and seasonless classics that never go out of style (Celine and green juice).

Here's the thing about "wellness"...in and of itself, it cannot make you well. Only you can do that. If you dabble in all the trends, from charcoal to cruciferous overload, and follow every spike of interest in culturally relevant vegetables, you may have a lot of fun, but you may never give your mind and body the opportunity to root down into lasting habits that will make you deeply vital.

'Deeply vital' is  defintely something that only someone in wellness would say, but it's a good phrase to mull over this year. What would it mean for you to be deeply vital in 2019? What would you look like? How would you feel? What would you leave behind in 2018?

While we love exploring new trends, wellness is not a one-size-fits-all industry. Charcoal, for example, is an incredible tool for health and we’re so glad that more people became acquianted with it in 2018, but just look at the way the craze - and the backlash - around this natural substance have been mismanaged by individuals and businesses alike.

The truth is that you can be perfectly unwell while flawlessly executing on a thirty day fitness plan. You can feel totally lackluster while popping $300 worth of supplements weekly. If applied on their own, these important protocols fall short when it comes to addressing the underlying roots of the luster you lack. Becoming well begins in the heart and mind.

Wellness is deeply personal. At the end of the day, wellness is not an industry at all.

It’s possible that, in 2019, you could get more bang for your buck by resolving emotional family issues than by slurping down algae smoothies (I mean, dream scenario; do both.). This year, learning to accept something you’ve long judged yourself for could be more potent than any fitness class you take.

We’ve gotten more woo-woo over the years as more and more of our readers have synched up with us on the idea that wellness begins deep within. Our workouts matter. Our diets matter. But, unless they are built upon a healthy emotional and mental sense of balance and self-worth, they do us little good.

Filter everything that editors, analysts and tastemakers mark as top trends for 2019 through the lens of what your heart is after this year. What is required to set your own personal glow on fire this year could be entirely different than what any of your friends will need. Stay focused on your deepest needs and sprinkle in the trends (cause we’ll be talking about them a ton!) only as needed.

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All is Calm, All is Bright: 5 Winter Beauty Staples To Make It True

Twinkling trees, sparkling snow, and a glow that looks like you've never even heard of a space heater or holiday stress. That's the goal, at least.

Skin not feeling as flawlessly plumped and polished as it is in your winter wonderland fantasy? We've got you and your soon to be smoothe and calm complexion covered. We're sharing a few serums, moisturizers and masks to combat all your winter skin woes...

isun sapPhire | Isun has a cult-following of clean skincare nerds in the know. Their signature face moisturizer is made with a blend of 26 polyphenol herbs and berries, vitamin C, CoQ10, calming plant oils and skin super-charger squalane. The slight golden tint gives an instant glow effect. CHECK OUT

herbivore blue tansy | This calming exfoliating mask is gentle enough to use almost every day. Made with white willow bark (a natural BHA), fruit enzymes (natural AHA), and blue tansy, this mask gently resurface the skin and reduces redness for a polished glow. CHECK OUT

kosas serum foundation | Treat skin with moisture while you gloss things up. This new foundation face oil hybrid is a dream for girls who don't like the feeling of heavy foundation -- especially when skin is feeling a little dry from winter weather. Made for medium coverage, the formula's base of six active botanical oils instantly helps even skin tone and minimize pores. CHECK OUT

Peach and Lilly Dream Age Radiance Powder EssenCe | Made with rose stem cell, vitamin c-rich grapefruit and other beautifying botanical extracts, this powdered serum is like a supplement for your skin. The powder melts into a liquid when lightly massages onto dry skin. Mix it with other products as a booster or use on its own for its brightening, balancing effect. CHECK OUT

Kristina Holey’s hypotonic | Meet your winter skincare power player. This hydrating tonic penetrates the liquid layer of our cells to balance with the fatty later that surrounds them. It replenishes moisture on a molecular level, restoring and improving overall barrier function CHECK OUT

 

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In The Kitchen With Olive Oil Entrepreneur Aishwarya Iyer

Food should make you feel good, body and soul -- and according to Aishwarya Iyer, the fewer ingredients the better. The CEO and founder of Brightland, a responsibly-sourced olive oil company (extra virgin, of course), is making waves in the local foodie scene. Their emphasis on flavor and local sourcing is a natural manifestation of Aish's attitude towards food.

Whether she's making Indian okra or snacking on chocolate stuffed dates, Aish belives in the power of the perfect bite. We asked this entrepreneurial foodie to share a few highlights from her kitchen with our classic series, In My Fridge...

 

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Do You Know How To Apply Face Oil The Right Way?

If skincare was as simple as layering on serums and suddenly looking photoshopped, Facetune would be out of business.

 We’ve been loving nutrient-rich, hydrating oils for skin ever since they became the reigning skin savior over creams a few years back. However, after quickly fall in love with a new product like a skin oil, important details can get left behind. Celebrity esthetician Renée Rouleau -- whose lipid-rich Pro Remedy Oil is a recent fave -- recently shared a few pointers with us on reaping maximum benefit out of face oils Here’s what she had to say... 

How To Use Facial Oils The Right WayFacial oils are a great way to quickly replenish skin and give it a glowing, radiant boost while also repairing any damage to the moisture barrier. Here’s how skin oil works and how to use it as a topcoat for optimum skin health...

Understand the molecular size and formula ratios. All skincare products (from cleansers, to toners, serums and more) have different molecular weights and water-to-oil ratios. This dictates how light or heavy they feel when applied to skin. Oils usually have a large molecular size so keep this in mind — it should be the last step of your routine.

Facial oil is your skin’s topcoat. It is going to act as a sealant and lock in all of the products underneath, helping them work more effectively. Regardless of skin type, your skin needs both oil and water. Apply facial oil last because anything with a smaller molecule (water-based serums, toners and so on) will have a harder time penetrating through a larger oil-based molecule. If you apply moisturizer on top of facial oil your skin may not receive the best benefit from the moisturizer. Apply facial oil at night when skin is at rest, so the oil can repair and protect skin during sleep.

How you apply facial oil matters. If you have dry skin, massage oil into the skin on top of your moisturizer. But, if you have a combination or normal skin type you’ll want to pat the oil onto the skin, not massage. The reason a patting motion works best for combination skin is because this skin type already has its own oil built-in, so patting will allow the oil product to stay on the surface of the skin like a topcoat.

Learn how to pick the perfect face oil for your skin type with this guide from a celebrity makeup artist.

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Elderberry 101: How To Benefit From This Immunity-Boosting Berry

A little elderberry can go a long way. Known for it's knack to naturally improve cold and flu symptoms, inflammation, chronic fatigue, allergies and more, elderberry benefits us across the board.

The tiny fruit that packs a punch is having a moment this season. We're toting along Pressed Juicery's latest limited-edition shots like crazy -- blended with honey, cloves and cinnamon, their new elderberry shot  is an immunity dream come true.

Discover why you need to get your hands on this fortifying fruit asap with a comprehensive breakdown of elderberry benefits from functional medicine master, Dr. Josh Axe...

Looking for a natural remedy that has a very long history of medicinal use? There’s evidence that the elderberry may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt.

However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “father of medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to cure. Whether we’re talking cavemen, ancient Egyptians or ancient Greeks, this natural remedy definitely goes way back, so it’s no wonder it’s known as one of the top antiviral herbs on the planet.

Health benefits of the elder plant include naturally improving colds, the flu, sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation and even cancer. When used within the first 48 hours of onset of symptoms, the extract has actually been found to reduce the duration of the flu with symptoms being relieved on an average of four days earlier. During the 1995 Panama flu epidemic, the government actually employed the use of the elderberry to fight the flu.

I’m sure you’re getting the picture that this medicinal berry is a real powerhouse for good health. Let’s examine exactly why.

9 Health Benefits of Elderberry

Major Cold and Flu Relief | Elderberries are an excellent general immune system booster. The berries contain chemical compounds called anthocyanidins, which are known to have immunostimulant effects. Is elderberry good for a cold? Research actually shows that elderberry extract is a safe, efficient and cost-effective treatment for both cold and flu symptoms.

A 2016 study published in Nutrients showed that elderberry supplementation can reduce the duration and symptoms of a cold in air travelers. Travelers using this herb from 10 days before travel until four to five days after arriving overseas experienced, on average, a two-day shorter duration of their colds and also a noticeable reduction in cold symptoms.

Several studies have demonstrated that elder extract is highly effective in mitigating flu-like symptoms. Specifically, the flavonoids in the elderberry extract bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups: One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo daily for two days. The extract-treated group showed significant improvement in most flu symptoms, while the placebo group showed no improvement or an increase in severity of symptoms. Researchers conclude that the extract is effective in controlling influenza symptoms.

Another study published in the Journal of International Medical Researchshowed that when the extract is used within the first 48 hours of the onset of flu symptoms, it shortens the duration of flu symptoms by an average of four days.

Sinus Infection Aid | With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help sinus issues. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection natural remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a proprietary product, Sinupret, which contains elderberry flowers. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. People who took the combination did better compared to those who did not take Sinupret at all.

Lower Blood Sugar | Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, lowering blood sugar levels.

Research published in the Journal of Nutrition evaluated black elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin. What is glycogenesis, and why is it important? Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver, which helps maintain normal blood sugar.

And a 2017 animal study published in the International Journal of Molecular Sciences suggests that elderberries can serve as a potential source of bioactive compounds for formulations that are used for the management of diabetes. Researchers found that both lipophilic and polar extracts of elderberry lowered insulin resistance in wistar rats with type 2 diabetes.

Natural Diuretic | Elder has been shown to promote both urination and bowel moments. Studies have indicated that elderberry or Sambucus has natural diureticeffects. A diuretic is a substance that promotes the production of urine. Doctors prescribe diuretics when the body is retaining too much fluid, which is a common problem in older adults.

Natural Laxative | Elderberry may also help with constipation. A small, randomized trial looked at a compound commonly used in Brazil to treat constipation. The compound contains elderberry. The results of the study indicate that this elder-centric remedy is an effective natural laxative for the treatment of constipation. Unfortunately, there are currently no studies isolating elderberry itself for constipation relief, so more research is needed.

Encourage Healthy Skin | Elderberry has made its way into cosmetic products, and for good reason. Its bioflavonoids and antioxidants, along with its high vitamin A content, make it awesome for skin health. Researchers suspect that a compound found in the elderberry could give a natural boost to skin.

A compound found in elderberry, called anthocyanin, has proven to have anti-inflammatory and antioxidant properties. Researchers found that this compound may improve the skin’s structure and condition.

Ease Allergies | The flowers of the elder plant are known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, elderberry’s ability to improve the immune system and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbsused for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs. Elderflower is also said to act as a detoxification aid by enhancing liver function.

May Help Prevent Cancer | Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. Laboratory studies specifically indicate that the elderberry has some chemopreventive properties. A chemopreventive inhibits, delays or reverses cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucuscanadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study took extracts of both berries and tested them to access anticancer potential. Both extracts demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation. These findings indicate the potential as a natural cancer treatment option.

May Improve Heart Health | Although the studies in this field have found mixed results, there is research suggesting that elderberry extract may improve cardiovascular health. When mice with high cholesterol and HDL cholesterol dysfunction were given anthocyanin-rich black elderberry extract, they had a reduction in hepatic cholesterol levels with improvement in HDL function. This may be due to the presence of anthocyanins, which are polyphenols found in elderberry that have demonstrated antioxidant and anti-inflammatory activities.

And another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the elderberry plant were given to rats with hypertension, in combination with renin inhibitors, they reduced arterial pressure. Researchers suggest that using polyphenols, like those found in elderberry, to lower blood pressure may also help to reduce the side effects of antihypertensive agents and improve patient quality of life.

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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Vibrant & Pure’s Keto Sugar Cookies With Peppermint Frosting

The keto diet has gotten some slack for being difficult to sustain. The low-carb, low-sugar, high-fat, moderate-protein protocol might have major benefits but doesn't leave much wiggle room - like, at all! - which makes these keto cookies from clean food blogger Vibrant & Pure something of a miracle.

Recently, the old-school wellness brand, Flora hosted an afternoon of baking with the blogger and this beet crystal-stained frosing recipe blew our minds. Not only does it take frosting from the toxic junk food cateogry, but it actually adds a good dose of vitamin c and iron.

Adeline, who dropped onto our radar as the master of the unicorn food trend last year, is a pro at making healthy food into Insta-worthy art. She first became interested in clean eating after years of battling terrible cystic acne. She began eliminating processed sugars, dairy, processed flours and artificial colors to glowing results and decided to make the whole lifestyle into her form of art.

Grab her recipe for these clean and delicious keto sugar cookies that your keto and non-keto friend alike will adore...

I love using natural colorings from fruits and vegetables but sometimes it's a hassle. You have to get your giant clunky juicer out and use a whole beet, so you always end up wasting. These icings only need a couple drops for color and I hate to waste. I've started switching out beet juice for Flora's organic beet crystals and I'm obsessed. They're naturally sweet and still contain all the active vitamins and minerals of fresh beets that have been essentially freeze dried. They're something you can have in your cupboard, sprinkle them on and you're done in a second. It keeps food waste low and saves me time.

Red beet crystal facts: contains vitamin C and iron, contains all the active constituents of fresh beets as they are freeze dried in a special process, each jar contains about 5.5 lbs of organic beets.

I don’t like to have any refined sugar in my cooking and that’s what's so great about using Manuka honey in the frosting. It makes it still sweet enough while adding anti-inflammatory elements and antioxidants to the icing. It's my go-to. It's also such an incredibly simple recipe — it’s literally Manuka and dairy-free cream cheese. Most frostings have way more ingredients and this one is simple, delicious and fast.[olists num=1][olists num=2]

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10 Books That Make Incredible Gifts This Season

Gifting books can be an incredible way to connect with friends and family. It shows depth of thought, provides an interesting topic for future conversation and shows that you care about their interests.

If their interests include wellness - we’ve got your back.

From functional to inspiring, entertaining to downright beautiful, this collection of covers is sure to point you in the direction of the perfect present for the health-loving friend who is impossible to shop for...how to change your mind by michael pollan | This book comes from food god - and author of The Omnivore's Dilemma, Michael Pollan. Offering a blend of science, memoir, travel writing, history, and medicine, Michael explores how LSD and psilocybin (the active ingredient in magic mushrooms) are being used to provide relief to people suffering from conditions such as depression, addiction and anxiety. Controversial, future-focused and down right fascinating... CHECK OUT
hippie by paulo coelho | Best-selling author Paulo Coelho draws from his own life to paint a picture of "a generation that longed for peace and dared to challenge the established social order" . This autobiography, written in the third person, is a fun read and mental escape. Have a friend obsessed with The Alchemist? You’re welcome. CHECK OUT
The sex issue by goop | The Sex Issue, a new book from the editors of GOOP, dives deep on all things sexual. Here are a few of the sexiest highlights. Its chapters are casual, but comprehensive – serious, but still entertaining. From seduction to sex toys, pelvic floor exercises to libido-boosting superfoods, it's all in the book. CHECK OUT
Nurture by Erica Chidi Cohen | Doula, educator, and co-founder of LA’s LOOM  a center for reproductive empowerment, Erica Chidi Cohen possesses a deeply nurturing spirit and a decade of experience working with women from all walks of life. Her deep understanding of our bodies’ inner workings and use of modern, straightforward tools have helped so many women experience a more empowered approach to their reproductive health. Nurture, Erica's debut book, channels all that knowlege into one source -- an "all-in-one pregnancy and birthing book for modern mothers-to-be and their partners who want a more integrative approach." CHECK OUT
The archetype diet by dana james | Functional medicine “food coach”, Dana James is a triple certified nutritionist who is also trained in cognitive behavioral therapy. Her approach is modern and holistic – in other words, it’s about much more than just food. Through the pages of her new book, The Archetype Diet, Dana shares her learnings from one-on-one coaching with women around the world. Here's one of our fave recipes from the book to get you started. CHECK OUT
body love by kelly Leveque | We’ve been sharing celebrity nutritionist, Kelly LeVeque’s genius nutrition advice for years, and we're thrilled when she announced her debut book, which contains the best of her essential balanced living advice. Kelly cuts through any food confusion like a knife through room temp coconut oil, getting down and nerdy with the science behind the nutrition tips she slings. It’s no wonder A-list celebs flock to Kelly for guidance — and results. CHECK OUT
renegade beauty by nadine artemis | Nadine Artemis is a wellness goddess through and through. Here she highlights the natural elements of sun, fresh air, water, the earth, and plants in the persuit of beauty that radiates from within. "This book is a comprehensive resource for anyone who wants to simplify their self-care routine, take their health into their own hands, and discover their own radiant beauty." CHECK OUT
Invincible living by guru jagat | Kundalini yoga, which focuses on breath and the power of internal energy, is the kind of ancient, but accessible self-care practice filled with benefits for the modern wellness warrior. Kundalini master, Guru Jagat, is on a mission to get us all hooked on our own sense of inner balance with a personal style that is both intensely focused and disarmingly down-to-earth -- all of which she breaks down in this bestselling book. Peek here for our interview with Jagat. CHECK OUT
the noma guide to fermentation by rene redzepi and david zilber | Noma is the Michelin-starred restaurant in Copenhagen that put foraging on the map for the high-end food scene. It’s been hailed as the best restaurant in the world four times over, and at its helm, the humble yet fiercely curious leader behind it all is Danish chef Rene Redzepi. The Noma Guide to Fermentation , similar to Noma itself, is a major undertaking (10 years in the making). We recently had the chance to chat with the master himself — this gorgeous and highly giftable cookbook is the next best thing. CHECK OUT

how to cook without a cookbook by pam anderson | New York Times bestselling author Pam Anderson updated her classic cookbook that helped put "cooking by heart" on the map, and the result is this pretty and practical guide. Technique driven and loaded with simple recipes for total culinary freedom, it's the perfect gift for someone just starting on their own cooking journey.CHECK OUT

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