This Herbed Cauliflower Soup Is Like A Hug For The Gut

If you've been craving something cozy and comforting lately, this clean cauliflower soup from integrative nutritionist, Jennie Miremadi, will hit the spot.

Cauliflower the easiest way to make a luxuriously creamy non-dairy soup. The healthy fats in cashews contribute to a richer, smoother texture while fresh herbs amp up flavor and antioxidant content.

Make a batch of cauliflower soup on a sleepy Sunday, distribute it across a few glass jars, and enjoy this belly-warming blend all week.

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Trash Is For Tossers’ Lauren Singer’s Favorite Things For A Low-Waste Lifestyle

We’re bringing back one of our classic TCM series, My Favorites, where wellness pros we love share their picks for the best lifestyle products across the board from skincare to travel to food.

Lauren Singer is proof that a low-waste lifestyle doesn’t have to sacrifice style itself. The blogger behind Trash is for Tossers and founder of Package Free Shop dropped onto our radar when she went viral for containing four years of trash in a single mason jar. Since then, her passion for sustainable living has blossomed into a full-blown business — and serves as a major inspiration for mastering the art of low-waste living. Here are Lauren's favorite things...

BeautY
Moisturizer: Face oil by Package Free Shop
Hair product: I let my hair do its all-natural thing!
Body cleanser: Natural Body Cleanser by Package Free Shop
Makeup staple: Kjaer Weiss cheek tint and Alima Pure concealer
Lip balm: I make my own lip balm or use some of my face oil on my lips.
Skin tool: I love using a warm organic cotton washcloth every night on my skin.
Spa treatment of choice: Massage — one of my favorite things in the world.
Perfume: None, but sometimes I’ll put a bit of organic lavender oil on my wrists and neck.

Wellness
Daily supplement: I just drink a lot of water.
Superfood staple: None, I just eat clean, non-processed foods.
Workout: Modo Yoga in Williamsburg and walking my dog Rose.
Reads + podcasts: Candide by Voltaire, True Love by Thich Nhat Hanh and How I Built This podcast
Favorite shop: Package Free Shop
Inspiration: A quote that I keep written in my room and read every day: When we are no longer able to change a situation, we are challenged to change ourselves. — Vkitor E. Frankl
Apps: I get really bad hormonal depression. I have learned to embrace it as a beautiful part of who I am and how my body works, but sometimes it surprises me if I’m not following my cycle, so my period tracker is essential. I use P.D. but I hear that MyFLO is good, too.

House + Home
Art + decor: I have a huge, like massive, photo of raw meatloaf about to go into the oven in my apartment that my sibling took. I think it’s the most wonderful.
Bedding: I love these organic cotton sheets as I don't want to spend most of my life in sheets that were made with pesticide-treated material.
Plant: I love all of my plants equally. They were either gifted by friends or found in the trash or traded for. They make me so incredibly happy.
Candle: This candle comes in a 100% recyclable tin, which I love.
Kitchen good: This dish washing brush!

Closet
Fitness wear: Pact leggings and Pansy Co. sports bra
T-shirt: I'm not a t-shirt person, actually!
Shoe: I wear my black sock boots most frequently in the fall and winter. And in the summer I have the Paloma Wool Pia shoes in two colors and I’m in love with them.
Jacket: I have an oversized wool coat that I wear every day.
Jewelry: I wear a small L necklace and one with a rose on it every day.
Dress: I have a seafoam Christy Dawn dress that I love and a  barely-there Reformation linen dress that gets a lot of play in the summer.
Sunglasses: I’ve never really found “the one” when it comes to sunglasses, so I trade in old secondhand ones for new secondhand ones at Beacon’s Closet quite often.

Travel
Luggage: I never check luggage, so I use an Away carry-on and a pretty horrendous second carry-on that I’ve had for like 15 years. But it holds everything and still works perfectly well!
Tavel staple: giant cashmere scarf blanket
In-flight essential: I have a few! Sagely Naturals CBD headache roller, lip balm, Philip Huang Survival Balm, and an Olbas Naturals inhaler. Also, Mentos (so random but it’s the only candy that’s plastic free).
Hotel: I’m more of a rent an AirBNB or stay in a tent type of person.

Food + Drink
Fridge staple: Sauerkraut and Parmesan cheese — they both make boring things a little more awesome.
Juice: Super, super green juice. I also love drinking aloe juice.
Weekly dinner: Rice with steamed vegetables.
Condiment: I love a really, really high quality olive oil.
Snack always on hand: I’m not really a snacker, but I love coffee!
Favorite cocktail or wine: Extra dirty vodka martini (I mean extra dirty), a good natural, organic or biodynamic Lambrusco, or a really funky, fungal natural wine.
Favorite restaurant: If I’m in New York, Marlow and Sons or Atoboy — I'm not sure either is classifiably healthy but I don't really believe in eating healthy or not. I’m more a proponent of eating really high-quality organic and local ingredients that are not processed or fussed with too much. And if I’m in LA, Gjusta or Erewhon.

8 WAYS TO LIVE A LOW WASTE LIFESTYLE (STARTING NOW)

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5 Ways Tracy Anderson Gets Results With Hollywood’s Best Bodies

The Tracy Anderson method is a unique dance-inspired workout that's captured the hearts and chiseled the bodies of top celebs from Gwyneth Paltrow to Lena Dunham (and just about every hot Hollywood bod in between). It's fun but it's fierce, and can be done in one of Tracy's studios or online with her streaming platform -- but does the workout live up to its hype?

You bet. We recently met up with fitness pioneer and total babe, Tracy Anderson, and got to chat with her about her namesake fitness method -- and sweat through a TA class first-hand. To celebrate Minnie Mouse's 90th birthday, our friends at Pressed Juicery teamed up with Disney for two limited-edition juices and a fitness-fueled party -- outfitted by led by female-founded athleisurewear brand Terez, and led by Tracy herself -- on a gorgeous rooftop in LA. Watch our post-class interview with Tracy above.

Tracy did years of scientific research to perfect her protocol and make sure that every move is designed to create balance within the body -- the opposite effect many trendy workouts tend to have. After just a few minutes of The Tracy Anderson Method, we were burning up and shaking in the best way. We left the class feeling strong, empowered and perfectly aligned -- not to mention incredibly sweaty. Here's how it works so well, and how you can amp up whatever fitness routine you love with a few key principals in mind...

5 Keys To A Killer Workout

Create Balance | There is not one move that can do anything result-oriented for anyone. If you do one move over and over again you're going to end up creating imbalance in your body. I'm about the opposite -- I'm about creating balance where there is imbalance in your body, which is why every single week in my studios and in my online studio I deliver a new sequence of 9 - 13 different moves. Every week.

Dynamic Movement | Over 20 years of doing this, to ask me to pick my one move is actually impossible.  But I would say that if there was only one move that you could do, I'd say pick one of my moves that is multi-dimensional, meaning there is different muscle coupling in it and it's really dynamic. You might move from a plant to a side-plant to a butt lift all in one move, it'll have three or four different components to it to target a variety of muscles. But because I've developed the largest bank of content in fitness, to name all of my moves would be virtually impossible.

Involve Intuition | Beyond fitness, my most important health habit is the way I fight for nature in myself and don't allow myself to be denatured, meaning I listen to my gut as a mom, I listen to my gut with food -- you know, it doesn't take a genius to know that processed foods are probably bad for us and whole organic foods are probably good for us. I lean into nature when it comes to relationships; good love not bad love (if you're in bad love, you leave). It's a principle in life. I lean towards what my gut tells me.

Lean Into Self Love | You first start to see results by way of how you feel and how you connect with yourself even after the first class. When you do the first class with me, because I don't speak -- which is all scientific-based research I've done on why I don't speak to you during the class -- things come up in you, whether it's self-judgement or recognizing how it feels to move a certain way, or the actual enjoyment you feel after realizing you just did something, even if you didn't do it all perfectly the first time it's enjoyable because you actually showed up, you did it, you tried something new and you tried your best.

Use Toys | In 2019 I have a lot of very exciting, innovative things that I am creating. I am developing a new machine for my studios which is really exciting for me because I have invented a lot of things like my band system and the first hyper body reformer many years ago. I'm inventing a new machine this year which will be released to my studios. I am re-doing my entire online platform and online community. I am just about to launch, in early 2019, a thing called the performance program online which is a deep dive into the totality of your health and wellness and how exactly to fight for your nature.

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Men of Wellness: The Actual Skincare Routines Of 5 Guys We Love

From good gut health to great products, we're stealing tips left and right from these five leading men of the wellness world. Men's skincare routines aren't spoken of often, but you can tell the ones who know what they're doing. Skincare is often less of a priority for our male counterparts, but as these guys prove, it doesn't need to be complicated to take great care of your skin - and it usually starts from the inside out.

Learn from a few of our favorite brand founders, whether it's picking up on Tero's shroomy lifestyle tips or dipping in to Andy's incredible colostrum clay mask...

Romain Gaillard | Founder of The Detox Market

On Routine:
We are testing so many products at The Detox Market that my routine depends on what new brands we are trying. My bathroom is so full of products we have no space left! But when I'm free to do what I want, I like to keep the routine as simple as possible. I regularly use a sauna, drink Trusii Hydrogen Water, and eat fermented vegetables daily (healthy gut biome = healthy skin). Lots of good fats to maintain the subcutaneous fat supple and collagen layer thick! Avocado, grass-fed butter and coconut butter are my favorites.

When you feel good, it shows on your skin. Taking a relaxed approach is always going to be better than stressing about every little thing. Maybe this is a very French attitude, but a little wine, cheese, and bread, when shared with friends, seems to give the best glow.

On Products:
I alternate—depending on the season and my mood—between oil cleansers and powder cleansers. I am a huge fan of One Love Organics Vitamin B Cleansing Oil (leaves your skin so smooth) and Odacité Green Ceremony Cleanser (unique experience, you are cleansing and treating your skin). For moisturizing, I love to switch it up here as well, but some of my favorites are Pai Calming Day Cream (gentle and effective), MV Skincare Rose Moisturizer (great for winter) and Odacité Summer in Hossegor (my go-to oil all year long). I have recently been obsessed with Gua Sha tools and Face Rollers. I really think that everyone should try it, the key is to massage upward, against gravity. It helps with two small kids at home to really wake up the skin. I also love Detox Mode Altogether Oil everyday, everywhere! This is my dream oil: fast absorbing, a light scent, super hydrating, but never greasy.

Casey Wojtalewicz | Co-Founder of Canyon Coffee

On Routine:
Over time, I've found that diet, good hydration, and basic oils have had a better impact on my skin than any step-by-step regimens. I use La Tierra Sagrada's Jojoba Oil (got that one from my girlfriend Ally) for skin and hair after the shower, and also like using Wonder Valley's desert oil for skin — especially if it's feeling a little dry. I like the scents of both products. LTS's reminds me of the prairie, Wonder Valley of the desert.

I think there are some basics, like avoiding greasy foods, corn syrup, and drinking lots of water, that are generally applicable to everyone having better skin. From there, though, everyone has a different physiology. For someone who enjoys wine, I've learned it's crucial to know the makers and what they're putting into their product. I guess one could say the same about anything they're putting into or onto their body! It sounds like more work, but it's our health, and I've found the process of getting to know the makers to be pretty fun.

On Products:
If I'm feeling really dry, I go for our friend Nucifera's balm. I use juniper oil and tea tree oil like my natural hydrogen peroxide / first aid ointment, and oregano oil (topically and under-the-tongue) as a natural antibiotic. I've also started to use Manuka honey more often, especially for healing cuts. Our friends Luke and Gabi produce an incredible Manuka called Activist.

Sage Dammers | Co-Founder of Addictive Wellness

On Routine:
I think holistic skincare really has three main components- topical treatments, internal skin nutrition, and maintaining healthy hormones.  In terms of topical products, my routine is really quite simple. I think more often than not, skin challenges are a symptom of a more significant internal problem or imbalance that needs to be addressed.

Healthy, radiant skin requires a foundation of healthy hormones. Diet also plays a tremendous role in skin health. The dietary keys for the well being of my skin are minimizing sugar (no processed sugar at all), minimizing carbs, avoiding inflammatory and processed foods, and eating plenty of fermented foods and probiotics.  It’s amazing to see how the skin thrives when you stop feeding candida and bring down the inflammation.  Also, when you’re consuming lots of sugar, you experience produce more advanced glycation end products, which cause cross-linking of the DNA… in layman’s terms- WRINKLING!  So minimizing sugar and carbs can do wonders for slowing the aging of your skin.

On Products:
I love making my own clay masks for cleansing, exfoliation, and enhancing circulation.  I use one teaspoon each of French Green clay, Rhassoul clay, and Bentonite clay combined with a tablespoon of apple cider vinegar. I love how much circulation this stimulates and how my skin feels afterwards! My skin tends to be quite oily, so this combo works really well for me. But if someone has drier, more sensitive skin, he or she might want to leave out the Rhassoul clay. I really enjoy doing a clay mask before shaving, as it makes all the hairs stand up, allowing them to come off so easily.  And then after shaving, I use the Kion Serum, which suits my skin very well.

In the supplement realm, taking high doses of B5, which helps with fat metabolism, was really transformational for me in my skin journey.  When I was really breaking out, I started taking 3 grams with each meal and eventually weaned down to only taking that dose a few times a week. I’m also very passionate about traditional herbal systems of indigenous cultures and love incorporating some of these herbs into my internal skincare routine.  My favorites are our tremella mushroom, which supports hyaluronic acid production, our Blue Butterfly Pea Flower, which inhibits glycation, chaga, which is anti-bacterial, immune  enhancing, and high in melanin, pearl powder, which supports collagen products and purifies the skin, and schizandra, which protects the skin from the harmful effects of the elements, allows the skin to hold moisture, and supports both Stage 1 and Stage 2 liver detoxification.

Tero Isokauppila | Founder of Four Sigmatic

On Routine:
I have a rule for my skin and skincare. I don’t put anything on my skin that I couldn’t also eat. Seriously. That means my moisturizers are organic oils, aloe vera, and shea butter. I’m still puzzled as to why more people don’t realize that everything we put on our skin absorbs through our skin. When you take a magnesium salt bath, you relax. When you bath in beer (I have a funny story on this one), you get drunk. I also wash my face only every other day. I find that my body’s natural oils and protections do their job, and I really only need to wash my face if I’ve been on a hike (hi dirt!), swimming, or traveling. I’ve found that most people really do too much with their skincare. Less, but better, is key to my skincare routine.

Your skin really is mostly an inside out job. The health of all your other organs will show up first in your skin. So that means focusing on: gut health (eating lots of prebiotic fiber to support the good bacteria in your gut), hydration (plenty of good old water every day), deep sleep (and maybe even naps too!), nutrition (whole foods, full of antioxidant properties), and stress management (adaptogens are natural plant compounds that can help your body to balance and adapt to stress better). For me, I eat a whole food diet with a lot of functional mushrooms and adaptogens every day. I take a nap every single afternoon. I prioritize sleep. I get gentle movement in the nature as many days as I can. I relieve stress through connection with the people in my life and a gratitude practice. These habits help to support my overall well-being. Glowing skin is just a side benefit.

On Products:
Because I only apply ingredients to my face that I would eat, that means I’m shopping at the grocery store, not at the drug store. Cacao butter, shea butter, aloe vera, olive oil and essential oils are my main go-tos. Rose water is also a wonderful toner. But doing this kind of experimenting and concocting mixtures in my kitchen takes a lot of patience. And I know most people don’t have the time or knowledge to do this for themselves. So I recently created a fully edible skincare line. With my new Mushroom Face Mask & Tonic and Superfood Serum, not only can you eat them, but your whole body will benefit from eating them. These two products are the backbone of your skincare routine.

Andy Hnilo | Founder of Alitura Naturals

On Routine:
I use my own Alitura products, including 5-minutes of Derma Rolling with a titanium micro-needle Alitura Derma Roller, followed by 10 minutes in front of a Joovv Red Light for optimal collagen synthesis. I top it off with Alitura Clay Mask (just a little biased). Let it completely dry then rinse off. Moisturize after - trust me when I say that your skin has never felt anything like it. I do that at least 3-4 times a week with incredibly consistent results.

On Products:
My favorite go-to is my Alitura Pearl Cleanser, Clay Mask, and Gold Serum.

What's your go-to routine? Have any great tips? Share them below!

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The 10 Best Vegan Instant Pot Recipes On Pinterest Now

It took us a minute to jump on the Instant Pot bandwagon. After Marie Kondo-ing our kitchens we were hesitant about buying new appliances -- but the Instant Pot has definitely qualified itself as a worthwhile investment. When it comes to making healthy meals with minimal time and effort there's nothing like pressure cooking to get the job done.

The Instant Pot isn't just for heavy meals for carnivores - we've gathered our top picks for vegan Instant Pot recipes from Pinterest (where else?) and think these gems will start you on the right track.

Each of these vegan recipes make for one of the simplest dinners you'll ever prep. Simply toss some veggies and spices into the Instant Pot, turn up the pressure and enjoy just a few minutes later. Whether you're all-out vegan or just trying to get more meatless meals into your repertoire, these vegan Instant Pot recipes are about to shake up your weeknights in the best way...

Carrot Cake Oatmeal | Is there any luxury greater than waking up to a fresh and fulfilling breakfast that's already prepped when you wake up? This cozy oatmeal recipe from plant-based food blogger, Well Vegan, takes on the flavor profile of carrot cake while providing the nutrition of fiber-rich oats. Read More

Mushroom Ramen | Full of bold umami flavor yet totally vegan-friendly, this Instant Pot ramen recipe is the ultimate cure for when you're craving coziness. All you need to do is dump a handful of ingredients (that you probably already have) into the pot and press start. In a matter of minutes, you'll have a perfectly cooked bowl of plant-based ramen. Read More

Pumpkin Walnut Chili | This rich plant-based chili comes from the blog Pinch of Yum, which is packed with healthy weeknight-friendly recipes we love. Chopped walnuts, fiber-packed pumpkin, and protein-loaded lentils and black beans give this recipe the body of a traditional chili without the use of any animal products. All it takes is 30-minutes to prep, start-to-finish. Read More

French Lentil Soup | This classic recipe is always delicious but made instantly better by the fact that it only takes 12-minutes to cook. It's warm, filling and flavorful -- the ideal meal to prep at the beginning of the week and enjoy for days to follow. Read More

Bulgogi Mushroom Lettuce Wraps | This drool-worthy recipe from The Edgy Veg's blog is a quick and creative spin on a traditional Korean dish. Bulgogi is typically made with thinly sliced soy and sugar marinated beef or pork, grilled on a barbecue or on a stove-top griddle. Marinated mushrooms work well as a meaty substitution, soaking in all the bold flavor of the gluten-free marinade. Read More

Cauliflower Tikka Masala | Chicken tikka masala is everyone's favorite Indian dish -- the creamy spiced tomato sauce is just impossible to resist (especially with a side of naan to soak it all up). In this cleaned up variation, cauliflower replaces chicken and non-dairy cashew cream replaces milk. We love how the flavors fold together, and how the whole recipe only takes 30-minutes from initial prep through your first bite. Read More

Okra Cauliflower Gumbo | Traditional Southern food doesn't usually have a reputation for being quick or clean, but this vegan gumbo is both. Coming from gluten-free food blod, Cotter Crunch, this lentil-based dish is rich in plant-protein, fiber, folate and iron. Dump everything into your Instant Pot, cook for 12-minutes and enjoy on its own or with a side of whole grains. Read More

Turmeric Lentil Dal | Indian dal is like a thick, curried lentil stew loaded with veggies and anti-inflammatory spices. This quickie vegan version comes from Instant Pot food blogger, Eating Instantly. Coconut milk provides a creamy base with healthy fats. This hearty recipe holds up well in the freezer -- make a big batch and store the remains in single-serving potions in the freezer. Re-heat on the stove anytime you desire. Read More

Vegan Mushroom Risotto | Is it even possible to make a rich, creamy risotto without butter, cream or manual labor? You bet -- that's the beauty of the Instant Pot. This gluten and dairy-free recipe is reminiscent of kitchari -- creamy comfort food that's good for your digestion. We love it on its own or alongside a fat pile of sauteed greens. Read More

Saag Aloo Curry | This Indian-inspired curry recipe is loaded with dark leafy greens and nutrient-rich sweet potatoes. It only takes 10-minutes to pull together and 20-minutes to cook to perfection. The dish is incredibly inexpensive to make, and deeply satisfying to scarf down. Read More

Loving these finds? Follow us on Pinterest for even more incredible healthy recipes to try!

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Celeb Trainer Gunnar Peterson Says Recovery Matters More Than You Think

To most fitness freaks, spending more time doing less sounds counter-intuitive, but the science behind recovery doesn't lie. We asked celeb trainer, Gunnar Peterson to give us a master class on recovery -- a pillar of fitness that is too often neglected.

Known for training the LA Lakers and half the bodies in Hollywood, Gunnar Peterson knows what's up in the gym. Peterson recently prepped Amber Heard for her role in Aquaman (do you need to know more?) and has trained Kim Kardashian since she was a teen!

Recently, during an afternoon sweat session with a couple of  TCM team members Gunnar dropped some knowledge on recovery that took us by surprise: "I don't believe that anyone can over-exercise -- just under-recover."

Not seeing results from your workouts like you expect? It could be that you're not spending enough time recovering, or not recovering the right way. Here's Gunnar...

The Chalkboard Mag: What are some common warning signs that your body needs a break?  
Gunnar Peterson: Sometimes your body sends up flares, and sometimes there's just smoke. Regardless, you have to be aware and take the necessary steps to put the fire out. If you have trouble finding words when speaking, you're tired. If you are always a little bit sore, you probably need a day off. If you can't increase the weight you are lifting, or get an extra mile in, or increase the pace of your cardio you are probably due for a down day. Massages and body work are great ideas, but if they are not available to you at least try to catch a nap!

TCM: Why is recovery so important for helping achieve overall fitness goals?
GP: Recovery and sleep are so necessary — and the pillars that people forget. We think about training, diet, even hydration, but once we are on a fitness journey the more is more mentality tends to kick in and we neglect the recovery needed in favor of doing more of everything else. We need to recover in order to perform. Even the fastest race car goes into the garage at night for a tune-up.

TCM: What are common misconceptions about recovery and fitness?
GP: I see some people do too much too soon, and I see other people do too much for too long without taking proper rest. There is a reason sports have an off-season. I’m not suggesting three months off, but I am saying there are times to turn it up and times to shut it down. Performance in fitness, as well as performance from nutrition choices, are tied to recovery. You can’t get the most out of either without taking the downtime you need and, frankly, have earned.

TCM: How much time should be left between workouts? 
GP: This is a case-by-case answer. How is your body responding to training? Are you plateauing? Is your food intake on point? Are you managing your stress levels? Are you doing everything "right" and still no change? Then you need more time between workouts.

TCM: What are the best techniques to recover after a workout? 
GP: You hear everything from sensory deprivation tanks (float tanks), to hyperbaric chambers, to massage, to hot/cold tubs, to magnetic therapy and all things in between. I say you should try them all and see what makes you feel/perform best and what fits into your lifestyle. It has to work within your week or it’s a waste. Take a friend or a partner and try them all out — this alone is fun and refreshing.

TCM: What role does nutrition play in recovery? 
GP: Nutrition plays a huge role in recovery. The harder and more frequently you train the more important nutrition is. You can’t build a great house without bringing quality materials to the job site. Quality food, in adequate quantity, and plenty of water will help you make the most out of your rest and recovery. I also believe supplementation plays a key role — I recommend taking a multivitamin and MitoQ, a new CoQ10 supplement that works a cellular level to support your body’s “powerhouse,” the mitochondria. Although there’s no “magic pill,” MitoQ is a great way to help support the body where it needs it the most.

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The Ultimate Guide To Using Over 21 Adaptogens (Bookmark Me, Baby)

Adaptogens are defined as "any natural substance in herbal medicine used to bring back balance to the systems of the body". Lately, they've received quite a bit of interest - mainly because they are so useful at managing stress. 

Holistic health coach Katrine Van Wyk is the author of Super Powders. Her new book is full of wellnessy drinks and recipes we love - most of them made with adaptogens. We asked Katrine to tell us everything we should know about using adaptogens for a variety of needs...

Where To Begin With Adaptogens 

The wonderful thing about adaptogens is that they adapt to your needs. And because these adaptogens will meet you where you are in this moment in time, it may require some trial and error to find your personal favorites.

Many adaptogens can seem almost identical in their benefit descriptions. There is certainly a lot of overlap, but each adaptogen has its own unique spirit and personality. For example, even though two different adaptogens are helpful for sleep, one might work better for you than the other.

When you’re getting started, stick to one adaptogen at a time. Slowly add it to your diet and noticing how it works with your body. Just because an adaptogen worked well for your partner, BFF or its online enthusiasts does not necessarily mean it will be the best fit for you.

If you’re dealing with burnout, make sure to start with a very low dose of the gentlest adaptogens. Build your strength by eating lots of nourishing food, regulating your blood sugar and getting plenty of sleep and active rest. Once you get some energy back, you can branch out and try others, but carefully monitor how they make you feel.

Identify the challenges you have, imbalances you feel or goals you’d like to achieve. Do want to calm down your nervous system? Boost stamina and strength for workouts? Improve erratic sleep? Lift your mood? Feel sharper and more focused at work?

Start with a small dose of one powder at a time so you can monitor how each makes you feel. It may take weeks before you really see the benefits.

Stimulating Adaptogens: Red Asian ginseng, white Asian ginseng, rhodiola

Calming Adaptogens: Ashwagandha, cordyceps, reishi, Schisandra

Best Suited for Youth and/or Healthy People: Eleuthero, holy basil, rhodiola

Best Suited for Exhausted and Tired People: American and Asian ginsengs, cordyceps, shilajit

Although many people experience instant effects after taking certain adaptogens, it may take a while before you experience any changes. It’s worthwhile to stick with one adaptogen for at least a couple of weeks before ditching it and moving to another. Of course, if you’re experiencing any discomfort (such as insomnia, anxiety, diarrhea or overstimulation) it may be a sign that you and that particular adaptogen are not the best fit for each other.

Listen to your body, pay attention and tune in. Trust your gut and intuition, but consult a medical doctor if the symptoms persist. If you align your needs and cravings with the right adaptogen, it can be a powerful tool on your wellness journey.

The Ultimate Guide To Using Adaptogens

Once you've identified what you’re trying to improve, review the below suggestions for the super adaptogen powders that will give you some of the desired benefits.

For the Always Sick:

+ Cordyceps is known as a lung strengthener and has been traditionally used by people with asthma.

+ Astragalus, when taken over a period time, can help build the body’s resistance to colds and flus.

+ He Shou Wu supports immune function and is believed to help the body resist colds.

For the Worried Warrior:

+ Reishi is celebrated for its immunity supporting benefits as well as enhancement of longevity. It also provides stress relief and promotes calmness and centered feelings.

+ Ashwagandha is one of the few adaptogens that are calming — it is amazing during trying and stressful times. It has traditionally been used for people experiencing anxiety, nervousness and insomnia.

For the One Who’s Got the Blues:

+ Holy basil is a soothing adaptogen that can help balance the nervous system and bring a feeling of harmony.

+ Asian ginseng has an uplifting effect, is lightly stimulating and energizing, and may be just what’s needed to get out of a rut.

+ Pine pollen contains DHEA, a hormone that can help boost overall mood.

+ Rhodiola can help reduce the stress hormone cortisol, as well as increase production of the feel-good hormones serotonin and dopamine.

For Superbeauty:

+ He Shou Wu is the adaptogen for promoting youthful hair. It helps to prevent hair loss and fights off gray.

+ Amla is a hair strengthener that helps strengthen the roots and supports overall hair growth.

+ Goji berries are packed with antioxidants, vitamin C and beta- carotene, which help protect the skin from premature aging.

For the Insomniac/Up-All-Nighter:

+ Ashwagandha is calming and supports good sleep.

+ Schisandra has been shown to help overcome insomnia.

+ Eleuthero improves the overall quality of sleep and can promote sleeping through the night.

For the Gym Rat:

+ Eleuthero increases endurance and stamina and helps with recovery by aiding in the metabolism of lactic and pyruvic acids. Lactic acid build-up is what gives you the uncomfortable heavy and sore muscles after a hard workout, so anything that can help prevent or minimize this build-up is a great benefit. It also supports weight loss by causing the body to use fat for energy.

For the [Ladder] Climber:

+ Schisandra enhances work performance. It promotes focus and stamina while also having a calming effect. It may help fight off anxiety so that people focus on their goals and avoid feeling down due to fears and worries.

For the Generally Exhausted:

+ Rhodiola has been found to increase the activity of the mitochondria (the cellular energy centers).

+ Eleuthero supports stamina and endurance and increases energy.

+ Astragalus can provide an immunity boost to people who are feeling run down.

For the Student:

+ Rhodiola: brain-supporting adaptogen can help with memory retention, mental clarity and improved learning.

+ Cordyceps can help boost your mental power.

+ Lion’s mane supports brain function, increasing concentration and focus.

For the New Mom: (Note: Adaptogens are not considered safe during pregnancy, but are generally safe while breastfeeding. Check with your pediatrician to be sure.)

+ Ashwagandha: in the Ayurvedic tradition ashwagandha has long been used by nursing moms to support breastfeeding. A great stress reliever that is good to take both morning and night.

+ Shatavari: known to increase milk supply in nursing women. Also celebrated for being able to increase vitality and fertility.

For the Traveler:

+ Both Asian and American ginseng can help with symptoms of jet lag.

+ Amla may help protect the cells from damage from radiation — a great benefit for those who do a lot of air travel.

For the Aphrodisiac Seeker:

+ Schisandra helps support the sexual organs. For men, that means increased stamina and sex drive, and for women, an increase in sensitivity and circulation.

+ Ashwagandha has long been believed to help increase sexual desire in both men and women. It has been used by women in India for centuries to help support sex drive.

+ Maca has been shown to improve libido and sexual function and is a great overall hormone balancer.

+ Pine pollen is a potent aphrodisiac and hormonal balancer and can help increase libido.

For the Seasonal Sneezer:

+ American ginseng strengthens the immune system. It increases the body’s ability to handle allergens.

+ Licorice can help with allergies, especially sensitivities to animal dander and allergic asthma.

Living for adaptogen powders? Discover plenty more fascinating info here.

The post The Ultimate Guide To Using Over 21 Adaptogens (Bookmark Me, Baby) appeared first on The Chalkboard.

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TCM Item Of The Week: This Perfect Leather Travel Cases From Cuyana

Cuyana's motto of "fewer, better things" are words we live by - on our best days. We fell in love with the female-founded, San Fransisco-based brand a few years back and the fall was effortless; their thoughtfully crafted clothing and leather goods are the perfect blend of elegant, timely and timeless.

In our new TCM Item of the Week feature, we'll be calling out just one item we're either literally or figuratively drooling over at the moment.

Our own closets are home to a few Cuyana staples -- a few eco-friendly Italian wool crew necks and an alpaca cape because yes -- but the one purchase we can't stop raving about (or buying as gifts for everyone we know) are their leather travel pouches.

What It Is: Cuyana's Leather Travel Case Set. This pair of Argentine pebbled leather pouches is chic, sturdy and did we mention chic? We love the gold-toned zipper hardware and range of 11 no-fail colors. The pouches come as a set of two and are also monogrammable.

Why We're Obsessed: We've seen some wildly ugly makeup bags in our day. We won't name names (you know who you are!), but more than a few friends and travel buddies over the years have laid out their well-curated makeup stash in printed or stained bags they wouldn't dream of carrying to a dinner out. If you're the kind of girl who couldn't care less, more power to you - this is a safe space. If the idea of a chic and organized beauty stash sparks joy? These are the cases for you. Nestled side by side, these cases bring so much style to a bathroom or hotel room counter. Think of them as vanity handbags.

What To Do With them: Travel, of course! But we get the most use out of the bags using them in our daily routine at home. The larger bag holds things like an eyelash curler, lip scrub and that lip color we only occasionally wear, while the smaller holds what we'll eventually throw right into our day bags and leave the house with! The case set also makes the perfect gift monogrammed for your favorite beauty hoarder or travel lover.

Get the Cuyana Leather Travel Case Set here. 

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Danielle Walker’s Paleo-Friendly Steak Salad With Roasted Veggies

Sometimes life calls for simple comfort like steak and potatoes -- and a hefty pile of greens, of course.

We love this recipe from blogger, Danielle Walker, who learned how to thrive through an autoimmune disease diagnosis by cleaning up her diet. Walker's new clean comfort food cookbook, Eat What You Love is a follow up to her  NYT bestseller, Against All Grain and is loaded with grain, gluten and dairy-free recipes.

This dish is simple enough to make often and perfectly balanced to keep us feeling full and nourished. It's not often that we stumble upon recipes that are as adaptive as this one. Make this cozy meal tonight...

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Listen Up: What You Should Know About The Anti-Inflammatory Benefits of CBD

TCM Exclusive: Get 20% Off Sagely Naturals' Relief & Recovery Cream, Roll-On, Capsules + Spray
Now with code: CHALKBOARD

You can't dig around too far in wellness these days without running into two key topics: One is inflammation, the other is CBD — a non-psychoactive component of cannabis with major wellness benefits to boast.

On Inflammation... Over the last decade or so, inflammation has emerged as a potentially unifying theory behind disease. Occasional inflammation is normal, but chronic inflammation is a chief culprit found at the root of many modern diseases and physical ailments. From poor skin quality and minor aches and pains, to more serious chronic issues like arthritis and autoimmunity, there is increasing evidence that inflammation is playing a troublesome role.

On CBD... The benefits of CBD (and the rise in its popularity) have everything to do with inflammation. Like turmeric before it, CBD has become something of a health craze — and with good reason. Both substances have a positive impact on an impressive variety of health concerns. Sometimes people become skeptical when supplements claim to have benefits across such a wide variety of conditions. But with our growing understanding of inflammation, it becomes clearer that substances with powerful anti-inflammatory effects could have profound healing potential across a wide variety of conditions.

People are catching on to the benefits of CBD, and the CBD industry is blowing up as a result. While the quick growth means consumers must be careful where they shop, we're shining a light on brands like Sagely Naturals whose formulas are safe and reliable.

TCM Exclusive: Get 20% Off Sagely Naturals' Relief & Recovery Cream, Roll-On, Capsules + Spray
Now with code: CHALKBOARD

CBD for Aches + pains | While many of us are aware of the benefits of CBD when it comes to managing stress and anxiety, the science behind CBD's ability to relieve pain is also somewhat remarkable. One of our readers, who used Sagely Naturals' Relief & Recovery line of capsules and topicals, shared this feedback from a recent fitness class:

“As a spinning instructor, I am in constant pain for hours after every class and have never found anything that will help with the pain for a prolonged period of time. I have suffered from knee pain all my life and have been on a constant regiment of knee braces and creams — until I found this product!
The first night I applied it after my class, I was amazed at the instant relief I felt. It was the first time in years that I had pain relief for the whole night and even until the next day. I would recommend this to anyone who suffers from joint or muscle pain and wants instant and lasting relief.” - Brenda

Here are the three notable benefits of CBD at work in Sagely Naturals' Relief + Recovery line...

CBD Reduces Inflammation | CBD is a potent anti-inflammatory agent that our bodies are primed to receive -- learn about our innate endocannabinoid system here. CBD integrates with the human body to help bring it back to balance faster, effectively reducing aches and pains from muscle tear and swelling.

CBD Desensitizes Nerve Pain | Many athletes experience muscle aches from pushing themselves during training or nerve pain from overloading muscles in order to build greater strength and stamina. CBD works at the site of irritated nerve receptors by acting like a lock and key system with the human body’s existing endocannabinoid system. It sends signals to the specific problem areas and prompts the body to balance itself out, reducing pain and speeding up muscle recovery.

CBD Quickens Muscle Repair | Going hard during workouts can lead to muscle strain, dehydration, trauma or damage to nerves. CBD has antispasmodic properties and works with receptors present at the site of muscular synapses. In less scientific terms, this means CBD helps muscles to rest and relax, encouraging faster muscle repair, growth and strengthening.

Sagely Naturals' innovative Relief & Recovery line includes four convenient options that work synergistically or can be used on their own. We love the Capsules for daily use and the Relief & Recovery Spray to keep in our gym bag at all times...

Relief & Recovery Capsules | Highly bioavailable CBD and turmeric with 10mg of CBD per capsule. Taken daily, they leave you feeling more comfortable and ready to live your life to the fullest. Shop Sagely Naturals 

Relief & Recovery Spray | Packed with CBD, essential oils and cooling menthol, Sagely Naturals Relief & Recovery spray helps refresh and revive your body. The hands-free application dries quickly, making it perfect for use at the gym or on-the-go. Shop Sagely Naturals 

Relief & Recovery Cream | This menthol-infused cream delivers a dose of CBD through the skin. It combats temporary or occasional physical discomfort, leaving you feeling more comfortable and relieved. Shop Sagely Naturals 

Relief & Recovery Roll-On | Loaded with CBD, essential oils (peppermint, rosemary and eucalyptus) and cooling menthol, this tiny but potent roll-on helps release tension and targets occasional or temporary discomfort. Shop Sagely Naturals 

TCM Exclusive: Get 20% Off Sagely Naturals' Relief & Recovery Cream, Roll-On, Capsules + Spray Now with code: CHALKBOARD. One use per customer. This offer can't be combined with other offers.
This post is brought to you by Sagely Naturals.

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

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Tips From Hair Guru Jen Atkin On Getting Mrs. Beiber’s Beach Waves

Chances are Pretty good that the best hair on any given red carpet has passed through the hands of Jen Atkin. The celebrity hair guru recently styled the locks of cover girl and newlywed Mrs. Hailey Beiber and the resulting photos quickly took over Instagram. If this isn't It Girl hair, we don't know what is.

We rarely share do-turials, but this one's a goody. As a bonus, we're sharing this sleeker, cool-girl look also created by Arkin on model slash mama look-alike, Kaia Gerber for New York Fashion Week. The jaw dropping looks couldn't be more different, but we absolutely love them both.

For these polished looks -- breezy beach waves on Beiber and silky straight strands on Gerber -- Jen used a variety of non-toxic products, including a dry shampoo foam that's honestly the game-changer you never knew you needed. She also used an old-school, insider styling product that we'd never heard of -- an all-natural Indonesian pomade, Tancho Stick-- to keep flyaways in their place, and we'll never live without it again.

Get to know Jen in this interview we did celebrating Vogue's 125th birthday last year, then scroll down for two pro hair tutorials that are simple but so chic. We'll be planning plenty of date nights and social outings just to show them off...

How-To: Hailey Beiber’s Shiny Beach Waves

Dry + Curl. Dry and curl hair using a 1.6-inch barrel curler on medium heat.

Comb It Out. Separate the curls gently with a rattail comb.

Add 'Shampoo'. Apply OUAI Dry Shampoo Foam on the roots for volume and thickness.

FLuff It Up. Spray a (clean please) dry shampoo throughout for fluffy texture.

Finish With Shine. Finish with OUAI Hair & Body Shine Mist for bling-worthy shine.

Looking for a sleeker look? Try Kaia Gerber's straight mane instead...

How-To: Kaia Gerber’s Blunt Glass Hair from NYFW

Condition like crazy. Prep damp hair with OUAI Leave-In Conditioner.

brush +Blow. Blow dry using a firm, smoothing Brush

Get Glossy. Spray OUAI Hair & Body Shine Mist all over for glossy shine

Tame Flyaways. Rub Tancho Stick -- a natural pomade -- over flyaways

Primp Your Part. Fill in part with a brow powder that matches your shade.

Loving these hair tips from Jen Atkin? Snag some interior design inspo from her stunning office.

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This Might Be The Most Important Wellness Story You’ll Read This Year

Inflammation is at the root of so many health concerns it's hard to keep track. When it comes to prevention, living an anti-inflammatory lifestyle could be one of the most profound things you do. Fortunately, for many of us, turning down the volume on chronic inflammation can be as simple as adjusting a few lifestyle habits and loading up on anti-inflammatory foods. We asked functional medicine leader, Dr. Mark Hyman to help us understand why this issue matters so much and how to deal with inflammation in our daily lives.

Inflammation is part of the body’s natural defense system against infection, irritation, toxins and foreign molecules. When your body detects problems like these, a cascade of events occurs in which white blood cells and chemicals called cytokines (the messenger molecules of your immune system) mobilize to protect you from foreign invaders.

In this capacity, inflammation is a good thing. It fights disease, toxins and other foreign invaders.

Normally, the immune system produces just enough inflammation to keep infections, allergens, toxins or other stressors under control. However, However, when the natural balance of your immune system is disrupted, the immune system shifts into a chronic state of alarm spreading a smoldering fire of inflammation throughout the body.

In essence, the part of your immune system that is designed to protect you from foreign invaders starts attacking the cells and tissues of your own body. When this happens it can cause major problems.

There are a few final causes that everyone in medicine (even most conventional medicine practitioners) agree are the sources of all diseases. Inflammation is one of them. Every specialty in medicine has recognized the link between inflammation and chronic illness.

Today, we are all on fire and the effects are staggering. Autoimmune conditions, asthma, cancer, diabetes, cardiovascular disease and more are all inflammatory diseases.

When the fires of inflammation spread to the brain, it causes depression, dementia, autism, Alzheimer’s and more. Most psychological and neurological problems are fire in the brain.

Some of the causes of inflammation are:

An inflammatory diet
Food allergens—delayed reactions to food or hidden allergens
Imbalances in digestive function and the gut immune system
Toxins such as mercury and pesticides
Low grade, hidden or chronic infections
Stress — emotional or physical, such as trauma
Sedentary lifestyle
Inadequate sleep — less than seven hours a night
Nutritional deficiencies, such as vitamin C, B vitamins, vitamin D, zinc and omega-3 fats

Chronic inflammation can also cause something called leaky gut, where undigested molecules of food you would normally have no problem processing leak through the wall of your gut into your immune system, setting off a cascade of inflammatory effects.

Cooling the fires of inflammation actually isn’t as hard as it sounds once you know how to do it. In fact, it’s staggeringly simple. You just have to eliminate the bad stuff and add the good stuff.

What's The Best Way To Deal With Inflammation?

Eliminate The Bad Stuff:
Poor diet full of sugar
Food allergens
Digestive problems
Toxins
Chronic infections
Stress

Increase The Good Stuff: 
Real, whole, hormone- and pesticide-free foods
Exercise
Sleep
Supplements
Love, community, connection

Take anti-inflammatory supplements:
Magnesium
Vitamin D3
Omega-3 fats
B vitamin complex
Quercetin (This potent anti-inflammatory is helpful in restoring balance in the gut.)

eat anti-inflammatory foods:
Turmeric
Ginger
Rosemary
Capsaicin
Green tea
Bone Broth

Sometimes we need to dig a little deeper with the help of a functional medicine practitioner, but often times learning how to deal with inflammation can be as simple as this.

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. 

The post This Might Be The Most Important Wellness Story You’ll Read This Year appeared first on The Chalkboard.

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Seasonal Affective Disorder: How Your Mood + Your Diet Could Be Connected

Feeling S.a.d. lately? Seasonal Affective Disorder impacts many of us this time of year. The condition may be common but that doesn't make it any easier to endure.

Our friends at Food Matters are shedding some light on what Seasonal Affective Disorder is about and what we can do to help ourselves -- or someone we love who is struggling right now. Mental health is important -- let's talk about it, people!

Are you familiar with the term, “Winter Blues?” Turns out, there’s actually a name for this. It’s called Seasonal Affective Disorder (or SAD for short), and it affects millions of people each year. In the United States, it affects about 5% of the population; with symptoms lasting for about 40% of the year.

SAD typically occurs in the winter months and shows up as what are commonly associated with symptoms of depression.  This is often treated with light therapy, which can be effective to a degree depending on the individual. However, when we take a step back and look at the person’s symptoms and the underlying bio-chemical considerations, there are a few more dynamics that are actually at play here, and a handful of things that we can do to treat it.

If this sounds like something you have or are currently experiencing, do not fear. Truly. Your symptoms may actually be your body’s way of signaling to you that it may be in need of some critical nutrients. By addressing these symptoms and reversing Seasonal Affective Disorder you may potentially be preventing countless health issues down the road.

The name: SAD is a great example of a diagnosis that is given to a bunch of symptoms, and there are health experts on both sides: some agree with the title of SAD and others do not think that it’s an effective “diagnosis,” as it primarily has to do with an individual’s symptoms given specific times of the year. Whether you agree with the title of SAD or not, there are a few very simple, and effective, things that you can do to ease those winter blues and return to your vibrant self! No need to worry about names or titles, just worry about feeling fantastic!

What Causes Seasonal Affective Disorder?

While it varies among individuals, there are a variety of different mechanisms at play with Seasonal Affective Disorder. It is no surprise that it most commonly occurs in the winter months, as insufficient or sub-optimal vitamin D is a common cause, due to the sun being so far away in the sky. Because of the decrease in hours of sunlight and changes in our biological clock during the winter months, many people’s bodies produce less serotonin, which is a key neurotransmitter in regulating a happy mood.  A major life event can be another contributor, along with a lack of exercise and what many call “winter hibernation,” or a lack of community and social joy.

What Are The Symptoms?

If you are experiencing SAD and would like to ease your mind, perhaps think of it like this: Seasonal Affective Disorder is a name for a bunch of symptoms; and you have it in your power to address these symptoms by discovering what your body is craving in order for it to thrive. Symptoms of SAD typically appear in the late fall or early winter and often disappear when those sunny days of spring and summer arrive. Sometimes they pop up for a short amount of time in months other than winter. These can include:

Feeling depressed
Anxiety
Fatigue or low energy
Trouble focusing
Loss of joy and sense of fulfillment
Trouble with sleep
Changes in appetite or weight
Craving carbohydrate-rich foods
Oversleeping
Loss of purpose

Nutritional Treatment

Eat To Heal. Include foods high in omega-3’s to your daily diet: omega-3’s are critical for nourishing your brain. Our brains can’t thrive without adequate amounts of these essential fatty acids. Remember, about 60% of your brain is made up of fat – that’s quite a bit! Omega-3’s will also help your body to maintain optimal levels of serotonin and dopamine, the neurotransmitters critical for your “feel good” mood. Plus, most of your body’s serotonin is made in your gut, so by adding in anti-inflammatory foods such as omega-3’s we are helping to maintain a happy gut, thus producing more serotonin. Happy guts lead to happy minds! Some great examples of Omega-3 rich foods include: wild caught salmon + other wild caught fish, walnuts, flaxseeds, chia seeds.

Get Enough Protein. Include salmon or other wild caught fish, organic eggs, organic turkey, nuts (especially cashews) and seeds in your diet. These foods are high in the amino acid, L-tryptophan. This is the precursor to serotonin, which like we discussed is our “happy” or “feel good” neurotransmitter. To ensure we are creating adequate serotonin we need to have enough L-tryptophan. Something like salmon is wonderful, because it contains plenty of omega-3’s AND protein, resulting in L-tryptophan, thus serotonin. Pretty cool putting the puzzle pieces together, isn’t it!?

Stay Hydrated. This may sound simple, but it often gets overlooked. Since our brains are 70% water, dehydration can significantly impact our brain function – and rather quickly. It actually slows down our body’s messaging system and can leave us feeling very tired and “meh.” Try enjoying a glass of water first thing every morning upon rising to get your body flowing (Here’s a great article  about the benefits of adding lemon to your water!)  Aim to carry a water bottle with you throughout the day and set tiny goals. Get your coworkers in on it too – having that accountability can make reaching your goals much more fun (and make work more fun too!).

Sip Herbal Tea. Switching your nightly glass of wine out for herbal tea is a beautiful way to help ease your mind. Herbal teas like passionflower, chamomile and lemon balm are very effective at calming the mind. Sometimes we just want something to enjoy at night, too, and herbal tea is a great way to avoid late night snacking or drinking alcohol – plus it’s helping your body. Win – win!

Vitamin D3. This is especially important living in places like Boston, MA or other cooler climates. September through May most New Englanders, for example, simply aren’t absorbing Vitamin D through the sun. Our bodies are designed to get the majority of Vitamin D (which is actually a hormone) from the sun. Even when we get sunburned skiing up in Vermont, we still aren’t absorbing the vitamin D. The sun is simply too far away. It is recommended for most people to take at least 2000 IU/day this time of year. However, it is important to get your Vitamin D levels checked. Some people need as much as 5000 or 10,000 IU per day in order to provide a healing level. Make it a priority to see your doctor and get your levels measured! This just may be one of the missing links to many of your health struggles.

Essential Fatty Acids. If you can’t tell by now, we love our fat! Take 1,000 – 4,000 of a high-quality fish oil each day or a supplement high in essential fatty acids. Our bodies can’t make these internally so it is critical that we get them through foods or supplements. In my practice, I often find that most people are not getting enough of these through food and need to supplement.
St. Johns Wort: Taking 300 mg, three times per day of St. Johns Wort is a wonderful way to help balance chemicals in the brain. This can enhance mood as well as symptoms of anxiety, poor sleep and sluggishness. Be sure you choose the formula that contains 0.3% hypercin and check with your doctor before self-prescribing.  This is especially important if you are taking any medications.

Mind-Body Treatment

Mindfulness Meditation. Practice deep breathing and intention setting. Starting the day with a 5-minute practice of: Downdog for 15 seconds followed by 45 seconds of child's pose is a wonderful way to ease into practicing more mindfulness and starting your day with a positive intention.

Enjoy the Sun. Spend 15 minutes daily in the sun in the mid-morning or late afternoon. This is how our bodies are designed to get our vitamin D, naturally, so if the weather and your climate allow it, spend time outdoors! Getting outside is not only beneficial for absorbing Vitamin D, but has an endless number of other wonderful health benefits.

Get More Exercise. Exercising 3 times per week is proven to help ease symptoms of depression. It helps us to up those “feel good” chemicals, such as endorphins and dopamine. What is the best type of exercise to do for this? While exercises like High-Intensity Interval Training (or HIIT) workouts are highly recommended, truly the best exercise that you can do is: The exercise that you enjoy doing, that you will continue with long term.

Get Back Out In The World. People often joke about winter “hibernation” but it actually is a thing! Let’s challenge that. Get out more often. Find something you love that excites you to leave the couch (and not just for happy hour). Perhaps join a bowling league, a book club, dancing studio, etc. Mix it up.  Don’t let any age hold you back. Find something that sets your soul on fire and enjoy every moment!

Want to learn more about how to reat Seasonal Affective Disorder naturally? Discover how one nutritionist we love is tackling the issue here.

 

 

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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Armloads of Blooms + Other Morning Glories At Floret Farm

TCM Classics - This interview with the founder of Floret Farm originally ran on the site in 2017, but we loved it so much we've decided to bring it back...

The only thing better than waking up to a bedside bouquet is waking up to an entire backyard field of fresh, rainbow florals. For Washington-based flower farmer, Erin Benzakein of Floret Farm, every day starts surrounded by earth-bloomed beauty, and we can't help but be a little jealous! While having one of the most Instagrammable jobs out there comes at a cost -- namely, a 4am wakeup call from the local rooster -- we'd gladly guzzle an extra coffee to get in on the gorgeousness.

Join Erin for an early morning on the farm, we love every inch of her routine, including a dawn meditation and coffee-powered brainstorm for her floral workshops and stunning Instagram. Take a mini-tour of Floret Farm with Erin's brand new book, Floret Farm's Cut Flower Garden, and explore her morning musts below...

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Dr. Sara Gottfried On What Matters More Than Your Life Span

Hormone whisperer and bestselling author, Dr. Sara Gottfried, knows that a long life isn't just about how much time you spend living, it’s about how good you feel while living out those golden years.

A good life is about quality and quantity; about learning to decode our bodies’ needs and deliver every day. .

Dr. Sara Gottfried is the three-time New York Times bestselling author of The Hormone Cure and The Hormone Reset Diet, and her latest book, Younger. Her upcoming book, The Brain Body Diet, will be released March 2019 and it's all about how to nurture our bodies from the inside out for many, many, many years of vibrant well being.

Discover a few key secrets to longevity from a pro we trust...Life Span vs.  Health-SpanLife span only focuses on age. But what is so great about surviving to 80 years old or more, if those later years of your life are spent drooling in a nursing home, unable to recognize your family and friends, diminished by chronic or debilitating diseases? That's why I want to shift the conversation away from life span toward the idea of health span: the period of time that you feel in your prime, free of disease.

Not only do I want to help people extend their years of life, but I also want to show them how to expand the period during which they are able to thrive, free from “disease-span” and in hormonal harmony.

The Keys To A Good Health-SpanHow you eat, move, think, sleep and supplement is key to a long health-span. The earlier you focus on improving all of these five aspects, the greater the impact on your health as you age. When it comes to foods, I encourage people to love up the B’s: bone broth (helps seal leaky gut), Brazil nuts (best source of selenium for your thyroid) and biodynamic wine (free of the toxins, like glyphosate, that are in conventional wine).

The Biggest Blocks To Good Health-Span

I would say that what you put on your fork has the biggest impact, both good and bad. The average American diet is high in bad fats and sugar that cause gain weight and “invisible” problems (such as inflammation).

Inflammation within all levels of your body’s cells and tissues leads to chronic health issues and sets you up for early aging. Use food as medicine.

Three Health Truths I Wish All Women Knew Only 10% of disease is genetic. 90% is epigenetic (how your genes react and talk with the environment they are in), which means you have the ability to control how you age.

Never let any doctor tell you that the symptoms you are experiencing are part of the aging process. Brain fog, memory loss, stubborn weight gain, loss of sex drive, depression, anxiety — all of these symptoms are rooted in how you take care of your body. Changing how you eat, think, move, sleep and supplement can reverse many of the “normal” signs of aging that women experience.

It is never too late to improve your health. Your starting point doesn't matter — you can positively impact your health-span with healthy lifestyle changes.

How To Improve Your Health-Span

Cut out sugar and other things that inflame you (usually grains and dairy).

Do HIIT four times per week.

Tend and befriend other benevolent women — it is the best way for women to reduce stress and it calls off the overactive immune system.

Track your sleep, and get seven to nine hours every night — this is non-negotiable. Use a sleep tracker to make sure you hit 90 minutes or more of deep sleep every night. That's as close to a panacea as we have in Personalized Lifestyle Medicine.

The Three Books Every Woman Should Read on Aging

My books! I would go with The Hormone Cure if you have hormone imbalance, The Hormone Reset Diet if you need to lose weight or Younger if you feel old before your time, even at 40 or 45.

My new book, Brain Body Diet, is about how to lower your body weight set point and reverse brain fog, burnout and memory loss in women starting in their 30s.

Check your stress level. I like the DUTCH dried urine test to measure cortisol (free and metabolized — you need both) and to measure how your control system for hormones (HPA Axis) is performing.

Know your blood sugar levels: Maintaining a hemoglobin A1C < 5% and a fasting blood sugar at 85 mg/dL or less is one of the most important ways to prevent chronic diseases such as prediabetes, Type 2 diabetes, heart disease, dementia and even Alzheimer’s. My blood sugar went sideways in my 20s and my doctors looked the other way, telling me it was fine. A fasting blood sugar of 100+ is not fine.

Also, test vitamin D: Keep vitamin D levels at 60 to 90 ng/mL for optimal health-span. I discuss testing the top seven genes in my book, Younger. The main ones include: APOE (Alzheimer’s gene) and BRCA (Breast Cancer gene).

Loving these tips? Discover plenty more advice from Dr. Sara Gottfried on TCM here.

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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