Low-Waste Carrot Top Pesto From Botanica In Silverlake

This story originally ran in December of 2016, but we loved it so much we brought it back. 

Food doesn't have to be complicated to be great, and food makers don't have to follow rules to kill the game. That's the philosophy behind LA hotspot Botanica. We first met Heather Sperling and Emily Fiffer, when we invited them to teach this workshop with TCM and Jenni Kayne. The ladies are proving that when it comes to healthy eating, color, flavor and good feels can still take priority -- and if their recipes prove anything, it's that they've got that formula right.

Below, Heather and Emily share four carrot recipes that'll fancy up the humble veggie and provide a seriously delicious solution to reducing waste in the kitchen. Our fave is a bright and flavorful pesto that recycles those carrot tops in a way you may not have considered before, but check out the moroccan salad, roasted roots and spicy soup too!

Carrots 4 Ways According to Botanica

Moroccan Carrot Salad | Hands down, this is one of the best dinner party dishes in our arsenal. It comes together in a snap and can be easily adapted if you don’t have everything on hand. As Stefon would say, this salad has everything: color, crunch and chew; tart, sweet and saline. It’s light enough to serve as an appetizer and stands on its own as a main. Baharat is a Middle Eastern spice blend that takes a variety of forms depending on its origins. Most of the time it includes a combination of black pepper, coriander, cumin and a mishmash of warming spices (cloves, cinnamon, nutmeg, allspice). If you have a full spice drawer, it’s worth making yourself a batch. In a pinch? We’ve got suggestions for substitutions below.

Roasted Carrots with Hazelnuts and Chermoula | The thing about carrots is that the possibilities are endless when it comes to creative combinations. This dead-simple recipe comes together quickly and is excellent for entertaining (you can easily scale it up or down). Bonus points for being pretty as can be on a plate. Chermoula is an herbacious green sauce with African roots (Tunisia, Morocco, Algeria) and a weird and wild flavor profile. It adds spice, brightness and depth to roasted veg, fish and meat, and does especially wonderful things to carrots, whose sweetness is only enhanced by chermoula’s complexity. This dish is flexible and bends to your needs: Serve it as is to kick off your meal, or nestle the carrots in a bed of hearty, lemony grains for a vegan main event.

Spiced Tomato, Coconut and Carrot Soup with Lemon-Cilantro OiL | There are few better feelings than opening your fridge after a long day, ravenous, only to remember, “Hell yes! I have soup!” This one in particular screams comfort. Part-Indian, part-Middle Eastern, 100% healthful, it comes together in just about 30 minutes. Best of all, it takes serious advantage of your pantry. Do like we do and make a giant vat for the week. We promise you won’t be sorry. Though it’s delicious on its own, the cilantro-lemon oil is what takes this soup over the top — we highly recommend it. Have leftover cilantro-lemon oil on hand? Don’t let it go to waste: Drizzle on roasted vegetables, fried eggs or fish; thin with olive oil and boom! It’s vinaigrette; stir through yogurt for a delicious dip; or toss with cooked grains for an added layer of flavor.

Carrot Top Pesto | This pesto bucks tradition in every way. It’s free of cheese and pine nuts, with nary a basil leaf in sight. And yet: It’s still pesto, and it’s undeniably delicious. The best part? Carrot tops don’t cost a thing (simply ask a farmer at your market and they’ll oblige) and are sustainable (they ordinarily get chucked). The serving possibilities are endless — just add more or less olive oil, depending on what result you’re going for. Thinner, more drizzly versions are great for tossing with zucchini noodles; thicker iterations can serve as a dip or tartine spread. Note: The quality of your nuts really matters here. Get the best you can find — you want them to shine! [olists num=1] [olists num=2] [olists num=3] [olists num=4]

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The Tiny Posture Issue That Could Be Causing You A Ton of Pain

Are you leaning over your phone while reading this? Hunched over with your head jutted out? You may not realize that every time you move your head forward (aka out of alignment) by just one inch, it adds an extra 10 pounds of weight to your neck!

According to functional medicine expert, Dr. Josh Axe, chronic bad posture isn't only a bad look, it can create unnecessary pain, affecting our mood, our energy and our body's ability to stay at equilibrium. Poor posture has been shown to affect depression, memory, stress response, self-esteem, body image, and even brain function and behavior. Sit up straight and get ready to learn...

Thanks in no small part to a reliance on and addiction to technology, a sedentary lifestyle has become the norm. As a result, good posture has never been more important, but unfortunately, our obsession with our smartphones has made many of us develop forward head posture. Why is this bad? Every time we lean forward 60 degrees, the stress on our necks is increased by approximately 60 pounds. In fact, every time you move your head forward an inch, an extra 10 pounds of weight is added to your neck. As a result, forward head posture leads to chronic pain, numbness in the arms and hands, improper breathing, and pinched nerves.

That’s not all. It turns out, forward head posture doesn’t just affect us physically — it affects our mood as well. Thanks in no small part to our smartphone addiction, aka nomophobia, most of us are constantly putting undue strain on our necks and spinal cords, which has adverse effects on our emotions. Amy Cuddy, a professor at Harvard Business School and the author of the forthcoming book “Presence: Bringing Your Boldest Self to Your Biggest Challenges,” and her colleague, Harvard’s Maarten W. Bos, have dubbed this phenomenon iPosture, or iHunch.

What Causes Forward Head Posture?

Forward head posture is caused by: computer use, TV watching, video games, backpacks, and trauma. Trauma leading to forward head posture can come in the form of car accidents, slips or falls, or even birthing trauma from forceps or vacuums.

A 1999 study published in the November issue of Spine took a look at 985 students from five different high school years and the effects of carrying backpacks. The postural changes that occurred in “the arc of life” were significant with backpack use in every case. The weight of the backpack did not matter as much as the age and sex of students. Younger students had the greatest deformity of posture, and the oldest girls also incurred strong forward head posture.

At the 1997 Seattle Fibromyalgia International Team Conference, Dr. Herbert Gordon explained that head and neck posture is a major factor in the fatigue and immune dysfunction in sufferers of fibromyalgia (FMS) and chronic fatigue and immune system dysfunction syndrome patients.

The clusters of small, layered muscles at the top of the spine can begin to atrophy in as little as 20 minutes, Gordon said, when unused. He reported that a 1985 study found postural problems common in people who suffer from FMS, myofascial pain syndrome and TMJ. The study found poor sitting and standing posture in 96 percent of the cases, forward head posture in 85 percent of the cases, and forward and rounded shoulders in 82 percent of the cases.

Dr. Dean Fishman has seen increasing cases of forward head posture in young patients and has termed the condition “text neck.” He says that the degenerative bone changes and abnormal cervical curve in these younger patients is related to the use of handheld devices, such as cell phones, portable video games and e-readers.

This is important because there are many issues that forward head posture can play a part in. It can cause: Aches, fatigue, pain, asthma, disc compression, early arthritis, headaches, TMJ (temperomandibular joint) pain, altered blood flow, and fibromyalgia. Forward head posture may also contribute to carpal tunnel syndrome.

Nobel Prize recipient Dr. Roger Sperry says that “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” Only 10 percent of the brain’s energy goes into thinking, metabolism and healing, while 90 percent of brain energy goes into processing and maintaining the body’s relationship with gravity, Sperry demonstrated.

As forward head posture decreases lung capacity, it can lead to asthma, blood vessel problems and heart disease. The oxygen deficit affects the entire gastrointestinal system and can decrease endorphin production. This turns the perception of non-painful sensation into pain experiences, says Dr. Fishman.

A wellness or corrective care chiropractor can measure the curve of your “arc of life,” give you regular adjustments, lead you in spinal rehabilitation exercises, and teach you postural and working habits that will greatly improve your health and quality of life.

How Does Forward Head Posture Affect
Mood + Brain Function?

Not only do asthma and heart disease begin in your neck, but so does your brain health. For instance, posture has an impact on feelings of stress, mood, memory and even behavior.

A 2010 study conducted in Brazil examined posture and body image in people with major depressive disorder. Over 10 weeks, 34 participants with depression and 37 healthy volunteers had their posture assessed. Researchers found that patients’ posture changed, including instances of forward head posture, during episodes of depression, and there was a “mild dissatisfaction with body image.”

Further, the Department of Clinical Psychology at the University of Hildesheim in Germany gathered 30 depressed inpatients to “investigate the effects of sitting posture on the tendency of depressed individuals to recall a higher proportion of negative self-referent material.” The findings showed that posture can affect memory.

After being randomly assigned to sit in a slouched or upright position, the people who sat upright showed no bias in word recall while those who slumped recalled mostly negative words.

In addition, poor posture has been shown to affect stress response. In 2015, Health Psychology: The Official Journal of the Division of Health Psychology, American Psychological Association published the results of a randomized trial on how posture affects stress responses. Seventy-four participants were randomly assigned to either upright or slumped seated posture. For the experiment, participants’ backs were strapped to hold the assigned posture.

The “upright participants reported higher self-esteem, more arousal, better mood, and lower fear, compared to slumped participants.” In addition, those sitting in a slumped position “used more negative emotion words, first-person singular pronouns, affective process words, sadness words, and fewer positive emotion words and total words during the speech.”

Researchers concluded that good posture in the face of stress maintains self-esteem, improves mood, increases rate of speech and reduces self-focus. Meanwhile, poor posture actually resulted in more stress, potentially leading to chronic stress.

Posture even seems to influence behavior. A study in Japan worked to correct elementary students’ posture, focusing on all four major components of posture: feet, buttocks, back and the entire body. After practicing and promoting good posture in class, not only did posture increase roughly 20 percent to 90 percent in students, but students’ classroom performance improved as well.

A lot of the poor posture out there, whether it’s slumping or forward head posture, is the result of the devices we use. From computers to tablets to smartphones, they all require a different angle to utilize, all of which throw our posture off. And it turns out, the size of device matters — but it’s not what you may think. Instead of larger devices causing more problems, the opposite seems to be true. That’s because the smaller the device, the more we must move our heads or necks forward.

Cuddy and Bos also conducted their own preliminary research on iHunch in their study, “iPosture: The Size of Electronic Consumer Devices Affects our Behavior.” Using an iPod Touch, iPad, MacBook Pro and an iMac, participants were assigned one of the devices. Cuddy and Bos found, as they hypothesized, that those working on smaller devices behaved more submissively, while those who used larger devices were more assertive.

How to Improve Posture

The good news is there are many steps you can take to correct your slumping or forward head posture. For instance, you can try Egoscue, a postural therapy designed to eliminate chronic pain without drugs or surgery. It’s a great way to improve posture, which can also relieve tension headaches as an added bonus.

Chiropractic adjustments can also help relieve joint pain and promote better posture.

Of course, you can always incorporate posture exercises to correct that pesky forward head posture and improve your mood and mental health. These include: arm circles, arm closes, cats and dogs, lateral raises (straight and bent), rows, pull-ups

Want more? Check out our favorite tools and tech for training better posture!

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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Nervine Herbs 101: How To (Actually) Recover From Your Burnout Lifestyle

Adaptogens have become popular en masse because of their ability to help us ‘adapt’ to chronic stress, that is, to help us chill the F out. But what do we use to rehab a nervous system worn down by years of burnout-living? That's where nervine herbs come into play. We asked NYC-based herbalist Adriana Ayales of Anima Mundi Apothecary to give us the rundown on which nervine herbs we should become more familiar with, how to use them and why...

Stress in the 21st century is no joke. As human residents of this beautiful planet, most of us are being bombarded with a wide array of toxicity from all directions. Many of us often forget that stress doesn’t just come from a busy life or emotional overwhelm, stress can come equally as strong from biological inheritance, environmental toxicity, agricultural chemicals, exposure to heavy metals, electro-smog and viruses. It is no wonder that physicians state that 90% of all office visits are for stress-related conditions and/or complaints. These factors directly affect our entire body and mind, impacting the nervous system and stress-coping organs, which are the hypothalamus (H), pituitary (P) and adrenal glands (A).

Nervine Herbs 101

You might have heard about adaptogenic herbs, as they are excellent sources that help combat the damaging effects of chronic stress. But have you befriended nervines yet? Nervines are a class of herbs that can deeply restore the nervous system — meaning they can chill you out. There are different kinds of nervines: Those that are deeply nourishing and round out the edges like fresh milky oat and chamomile, or stronger relaxants like valerian, kava kava and hops. Those that can help beat depressive energy, confusion and anxiety are albizzia and lemon balm. Or one of my personal favorites that I often use for those seeking to stop use of chemical sedatives is a hyponotic sedative from the Amazon called mulungu (used in South America instead of valium). Calming adaptogenic herbs are perfect complementary herbs to nervines — together they tackle the damaging effects from stress while providing an instant chill pill (herbs like ashwagandha, reishi and tulsi).

Tell Me More About Nervines + How They Work...

With nervines you might feel the effect instantly. They are used to help relieve a wide array of symptoms that directly affect the nervous system (muscle tension, insomnia, anxiety, depression, circular thoughts, worry, pain, etc.). Here are a few of my all-time favorites that I use weekly:

Albizzia | Known as the tree of happiness, both the bark and the flowers have been traditionally used for hundreds of years as a calming sedative. In Traditional Chinese Medicine it is used to anchor the spirit for those who struggle with worry, anxiety, confusion and depression. The flowers have been used as a treatment for insomnia, amnesia and melancholy. Albizzia is thought to enhance all aspects of neurotransmitter secretion and regulation, making making it a terrific anti-depressant and anti-anxiety herb with no known side effects.

Skullcap | An excellent anti-spasmodic, relief for muscle tension, anti-inflammatory, and used to stimulate blood flow, assist with chronic headaches and for relaxation. It has been used to treat hysteria, insomnia, anxiety and epilepsy. It is used in European eclectic medicine and by Native Americans to soothe the nerves and help from body pain recovery.

Milky Oat | It is not necessarily noticeably relaxing to the physical body, but it's an incredible superfood for the nervous system. For one week out of the common oats growing cycle, the immature oat seed is filled with a white “milk.” It is harvested quickly and made into a fresh tincture, becoming an excellent trophorestorative — a deeply nourishing food that brings about deep restoration. This remedy has been crafted for over 150 years by eclectic physicians as an excellent tonic remedy that calms shattered nerves, relieves emotional instability, reducing the symptoms of drug withdrawal, helping restore peace and tranquility to over-stressed and chronically upset people.

Passionflower | This beautiful flower is a gentle anti-anxiety, anti-spasmodic , anti-inflammatory and mild sedative herb. It was traditionally used by Native Americans for bruises and to ease muscle pain. One compound in particular has been studied within Passionflower (quercetin) for its exceptionally effective ability in ridding the body from damaging free radicals while inhibiting various enzymes that cause inflammation. This particular compound has also been found to relax the nervous system, helping to relieve nerve related pain.

Mulungu | It's not as common in the Western world, but it is certainly a beloved tree within South American indigenous medicine. Traditional folk have used it for hundreds of years for mental disorders (depression, anxiety, stress, panic, trauma, etc.), liver disorders, high blood pressure and heart palpitations. Scientific studies now demonstrate all of the indigenous uses were on point, demonstrating significant pain relieving, anti-spasmodic, anti-convulsive, neuro-protective and anti-inflammatory actions.

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3 Powerful Real-Life Solutions From Breathwork Guru Ashley Neese

Ashley Neese is the kind of wellness leader that has her own gravity — she's an inspiring presence impossible to pull away from. And that's because she's the real deal.

We've learned so much about breath work from Ashley over the years and her brand new book, How To Breathe, is helping to put her expertise about self-healing right into our hands. This compact and beautifully written guide leads readers through twenty-five breath techniques to better manage stress, anger, trauma, grief and elevate intuition through a simple and completely free tool — our breath.

To celebrate the tiny treasure that is How To Breathe, we asked Ashley to problem-solve these three stressful real-life scenarios using the potent healing of breath work. See if you can identify and find a new way to breathe...

IRL Scenario One: I feel tense and harried as I start my day, but I've got places to be — namely, the office! I know I'm frazzled and should 'find my center' and all that, but I don't have time to meditate right now. Here I am in my car or arriving at my desk, so what can I do to change the way I'm feeling?

The quickest way to change your state is to change the way you are breathing. When the body is tense and stressed the breathing pattern correlates to shallow and rapid inhales often with very short exhales. The remedy to find your center is to slow down your breathing and take longer inhales and exhales. In the beginning it might be challenging to lengthen your inhales and exhales, especially if the body is tense. I suggest starting with a few shoulder rolls to help relieve tension in the body, which will allow more space for the breath to flow freely. Breathe slowly for 1 to 2 minutes and notice the shift.

Unwind Breath (not advised while driving!) from How To Breathe

IRL Scenario Two: My kids are all turned on at full volume. How can such tiny beings create so much sound? My priority this afternoon is them, but I'm exhausted from the constant flow of little needs. I feel depleted and frustrated, but there's no way I can take my eyes off of them for a second! What can I do?

First, place your feet firmly on the ground hip width apart. Next inhale deeply and reach your arms overhead toward the sky. As you exhale, bring your arms down with your hands together in front of your heart. Take a pause. Repeat this two more times, lengthening your arms up with your inhale for a good stretch and bringing your arms down slowly on the exhale. This is a wonderful practice to ground your system and reboot your energy — on the spot — without having to take your eyes off the littles.

Focus Breath from How To Breathe

IRL Scenario Three: I'm on vacation. No, not really — I'm on a weekend hike — but I feel a million miles away from the world. I feel so great out in nature, so how can I expand these little moments outside or on vacation into something greater? I'd love to meditate out here or at home in the morning, but I also don't want to make a scene. How can I do some sort of mindfulness exercise during these amazing life moments to make them next level?

Taking the time to expand these little life moments is essential to our overall health and wellness. Our brains are wired to connect the dots of our experiences. The awareness we bring — even just a few minutes here and there — to moments that bring us peace and joy help connect our minds and bodies to similar times we experienced these feelings. The quickest way to easily increase the potency of these life moments is to tap into our rest and digest mode, the parasympathetic nervous system. In this state of openness and relaxation we can actually be present to receive the beauty of these moments, which increases our capacity to enjoy them. Simply begin by softening your shoulders and belly, then take a long inhale through the nose. Pause for a beat at the top of the inhale. Exhale slowly out of the nose. Pause for a beat at the bottom of the exhale. Repeat this pattern for ten cycles and notice how you feel afterwards.

Gratitude Breath from How To Breathe

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Inside Standard Dose’s New CBD-Powered Wellness Center in NYC

We're living for CBD these days. While the trending ingredient has solved many of our daily struggles, from stress and anxiety to inflammation, it seems we've found ourselves with a new one: sourcing.

Our go-to online source, Standard Dose, was born from the idea that benefiting from CBD should be an accessible, transparent and distinctly beautiful experience. The new digital retailer takes pride in their strict and judicious sourcing process -- and they're shaking up the industry once again with their brand new brick and mortar flagship in NYC that’s so stunning and serene it's more like art than retail.

The new Standard Dose shop is a beautiful big city escape and provides a full holistic wellness experience inside its rosy walls. Beyond the shop, where you can find top-notch, tightly vetted CBD products, the space also houses a class space and tea bar. The class space will feature regular yoga and meditation classes and the tea bar provides visitors an ideal escape from the noise and pressures of their daily lives. Later in the summer they will also introduce a private spa treatment room, featuring luxe products we love from their site.

Standard Dose vets all brands with actual lab testing to ensure product claims, making their fine-tuned offering of tinctures, creams, edible products and beauty solutions safe, natural and genuinely effective. Their NYC shop shows the same attention to detail and meaningful wellness -- not just the hyped up version. Here's how we curated our experience...

Deepen Your Meditation...

How to Breathe by ashley Neese | We're so proud of our girl, breathwork coach Ashley Neese, for her debut book. This tiny but deeply impactful guide leads readers through twenty-five breath techniques to better manage stress, anger, trauma, grief, elevate intuition and use mindfulness to find truly elevating wellbeing. CHECK OUT
Standard Dose Tincture |  Created for daily use, the Standard Dose Tincture contains 1000mg CBD isolate, MCT oil, and 0% THC. Made with hemp sourced from New York State, our formula adapts to your body’s unique chemistry to help relieve stress and anxiety, reduce pain and inflammation, and elevate to your daily wellness routine. Add it to your morning coffee, salad dressing or straight under your tongue for instant relief. CHECK OUT 

Melt Into The Spa...

Khus+Khus Restorative Potion | Loaded with hemp CBD and a slew of other healing botanicals, this rich herbal body butter relaxes muscles and sinks in deep to help restore a stressed-out nervous system.It's perfect after a bath -- slather on the rich infusion, breathe deeply into the spicy aroma and let it melt right into the skin. CHECK OUT
Saint Jane Luxury Beauty Serum | Sunflower and grape seed oil combine with 500mg of CBD to help nourish and calm the skin. Crafted in California, this dreamy botanical beauty serum hydrates deeply, reduces inflammation and brightens the skin. CHECK OUT 

Elevate Your Yoga...

The Good Patch Be Calm CBD Patch | This discreet transdermal CBD patch combines organic hemp CBD and menthol to help relieve stress and ease minor aches and pains. When working together, these natural, plant-based ingredients can act as a joint and muscle pain remedy that puts the mind at ease. CHECK OUT
Wylde One Yoga in a Cup | This balancing, plant-based elixir that helps reduce stress and anxiety, relax the mind and body, and promote an overall sense of inner calm. Swirl a single packet into some hot water or warmed nut milk and sip it down for an instant dose of relaxation thanks to powerful plant ingredients like reishi, ashwagandha, cinnamon, nutmeg and peppermint. CHECK OUT 

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This Mushroom Protein Powder Is Replacing Most Of Our Smoothie Ingredients

all smoothies are not created equal. The smoothies most wellness lovers make these days are a far cry from the simple, sugar-laden banana berry blends of years gone by. A good smoothie (or superfood latte) can pack in more nutrition and flavor than almost any food group we know -- if you’ve got some skill and ingredient knowledge.

There’s no room in our diet for a simple smoothie that’s mostly sugar and carbs. If we’re going to make a smoothie, you’d better believe we want it to be packed with nutrition. We’ve spent many the lunch hour filling up the blender with a dozen potions and powders, but the new protein powder that landed on our desks last month has simplified the whole superfood smoothie experience.

Making daily smoothies can get complex, but this superfood mushroom protein powder is simplifying the entire experience and making it more affordable to level up what’s in your blender.

Honestly, we’re already huge fans of Four Sigmatic for making superfood mushrooms an accessible, everyday affair. Their chaga coffee is a morning game-changer. The latest launch from the mushroom masters is this one-stop shop protein powder with over seven mushrooms and adaptogens and five sources of plant-based protein for a full-spectrum of nourishing nutrients.

If you’ve yet to master the superfood smoothie - or just fatigued on the whole process - this protein powder provides a convenient solution. Here are the key ingredients. Simply pour over your choice of nut milk and frozen berries or almond butter. You'll get all the brain boosting, mood balancing benefits in one scoop...

Organic plant-based protein | A blend of organic pea protein, organic hemp seeds, organic chia, organic pumpkin seeds and organic coconut protein.

Organic Chaga Mushroom | Used for hundreds of years, these mushrooms are widely used for their immunity function supporting properties.

Organic Reishi Mushroom | Best recognized for its occasional stress-supporting properties.

Organic Cordyceps Mushroom | This mushroom is studied for its energy and endurance-supporting properties.

Organic Lion's Mane Mushroom | Widely recognized for its ability to support thinking and creativity.

Organic Turkey Tail Mushroom | Contains antioxidants that may help boost the immune system.

Organic Ashwagandha | One of the most powerful herbs in Ayurvedic healing, ashwagandha is used for a variety of conditions, including supporting occasional stress and addressing symptoms of fatigue.

Organic Eleuthero | An adaptogenic root, eleuthero supports stamina, endurance and overall well-being.

Organic lucuma | Used as a natural sweetener.

Looking for a way to get back into a healthy smoothie routine this summer without breaking the blender or your bank account? This is the smartest new protein blend we’ve seen in a while.

TRY AN EXCLUSIVE OFFER FROM Four Sigmatic
TCM Readers receive 15% off their order of the new mushroom protein powder.
Simply enter the code “CHALKBOARD” at checkout!

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Is Cucumber Juice Secretly Nature’s Best Rejuvenation Tonic?

We're all about those underdog greens getting their moment. First it was kale. And by now you're probably heard about the benefits of celery juice. According to wellness insiders, cucumber juice is another single ingredient bev loaded with benefits worth paying attention to. Are cucumbers the next unexpectedly trending veggie to jump from the crudite plate to the juicer?

Cucumbers might seem like they're mostly water (which is actually part of what makes them so nourishing) but they're also loaded with vitamins and minerals that aide in detox, digestion and inflammation. Like celery juice, starting the day with a giant glass of the good stuff can flood your body with benefits. Here are a few unexpected things that happens when you drink a glass of cucumber juice on the daily...

What Are The Benefits?

It Alkalizes Your Body. Functional medicine expert, Dr. josh Axe, claims that "cucumber nutrition includes being one of the top alkaline foods that help balance the body’s pH level and counteract the effects of an acidic diet. Limiting consumption of acid-forming foods and eating more alkaline-forming foods instead is beneficial for protecting your body from diseases that thrive in an acidic environment." Additionally, "a properly balanced pH level is also thought to decrease leptin levels, the main hormone connected to hunger and appetite control, as well as inflammation. Since the body is able to easily digest nutrients in liquid form, this is one reason why cucumbers are a popular ingredient in green alkalizing juices."

It's Ultra Hydrating. According to hardcore wellness guru, the Medical Medium, cucumber juice "is also an ideal way to properly hydrate the body since it is contains beneficial electrolytes that have the ability to bring nutrients and hydration deep into the cells and tissues making it far more effective than water alone."

It Aides With Detox. Rich in vitamins, minerals and electrolites, cucumber juice has the ability to cleanse and detox the entire body. According to Dr. Axe, they also conatins cucurbitacins, a category of diverse compounds found in the plants of family Cucurbitaceae, including cucumbers. "These compounds can support the digestive tract and liver. The liver is the main detoxifying organ that works to naturally remove toxins and waste materials from the blood and gut. Cucumbers are also a natural diuretic food. This means they can help the body produce more urine to carry out toxins and waste."

It Helps With Digestion. Cucumber juice can help to alleviate digestive problems such as gastritis, acidity, heartburn, and indigestion. According to Dr. Axe, "the seeds of a cucumber are known for having a healing, heat-reducing effect on the body, and they’re often used to prevent and naturally relieve constipation in traditional forms of medicine like Ayurveda. Many people suffer from magnesium deficiency without even knowing it, but cucumber nutrition is a source of magnesium and other electrolytes that can help hydrate the gut and digestive lining, which keeps you more regular.”

It Reduces Bloating. The Medical Medium says, "Cucumber juice is also one of the best natural diuretics around, aiding in the excretion of wastes through the kidneys and helping to dissolve uric acid accumulations such as kidney and bladder stones. It has the ability to help reduce edema, bloating and swelling in the body." Studies have shown that cucumber juice also has an anti-inflammatory effect on the body.

It's Basically A Supplement. Says Dr. Axe, "cucumbers are one of the vegetables with the highest water content. This means cucumber nutrition offers valuable vitamins and minerals, yet it's super low in calories — with only about 16 calories per cup." They contain essential nutrients such as vitamins A and C, magnesium, silicon, and potassium. With 22% of your daily vitamin K in every cup of cucumbers, drinking more cucumber juice is also a good way to support a healthy metabolism and nutrient absorption.

What's The Best Way To Drink Cucumber Juice?

How Much Should You Have? The Medical Medium recommends that people drink twelve to twenty ounces (or more) of cucumber juice per day. Generally speaking, two large cucumbers will yield around sixteen ounces of juice.

When Should You Drink It? He also suggests that "cucumber juice is best consumed alone, about twenty to thirty minutes away from other foods and drinks. Some people like to have it twenty to thirty minutes after their straight celery juice in the morning. Others like to have it a half hour before their dinner. Some people enjoy their cucumber juice an hour before bed. Each of these times is wonderful provided they are away from other foods and drinks."

What Else Should You Add? Nothing, ideally. Like celery juice, cucumber juice is digested well as a single ingredient juice. If you’re a green juice lover, simply enjoy blended greens later in the day.

How Should You Make It? "Blended cucumber with the pulp in is very healthy, but it’s the juice without the fiber that provides the greatest therapeutic healing benefits so it’s important to remove the pulp. If you don’t have a juicer, you can still blend your cucumbers and then strain them through a fine mesh strainer, cheesecloth or nut milk bag so you end up with just the juice to drink."

What About Celery Juice? Already got a celery juice habit going? Cucumber juice fits right into the routine. "If you are going to start with one juice, you can start with straight celery juice and then consider adding in straight cucumber juice as and when you wish. If celery juice feels too strong for you, you can instead start with straight cucumber juice and then start adding in straight celery juice in time. It is best to drink your celery juice on an empty stomach in the morning (or 15 to 30 minutes after lemon water). You can then drink your cucumber juice 15 to 30 minutes after your celery juice or later in the day between other foods and drinks."

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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7 Natural Retinol Serums With No Harsh Side Effects

Chances are good that your baby faced coworker and just about every model, actress or passerby with time-defying good skin has used some form of retinol. The gold-standard highly-studied skincare ingredient is derived from vitamin A and proven to increase cell turnover, help boost collagen, reduce fine lines, demolish acne and even-out skin tone. Sounds too good to be true? For some, it is.

Ridiculous list of clinically-proven benefits aside, retinol has a bad rap for being a bit harsh. It can be irritating and drying, causing redness, flaky skin and major sensitivity. We also have to be careful about where it comes from and how it was produced to avoid synthetic versions, toxic fillers or preservatives.

Fortunately, we've found a handful of green brands that have formulated natural retinol serums with balancing botanicals to offset the negative effects of the fiercely effective ingredient. Some have even started using swapping over to bakuchiol, a fully plant-based retinol alternative that comes from the seeds and leaves of the babchi plant (traditionally used in Chinese medicine to treat skin diseases) and is proven to achieve the same results as retinol but without risk of irritation.

Try out these superstar natural retinol serums a few nights a week, or if you're feeling bold (and have skin that can handle a little more power) slather one on nightly and prepare to be impressed. Just make sure you always wear SPF on the morning after as even the most balanced blends below can make skin a little extra vulnerable to sunburns...

Asarai Sleeper Cell Serum | This clean-feeling natural retinol serum from Australia is infused with a botanical formula specifically blended to enhance the benefits of retinol while reducing irritation and redness. Slather some onto a clean face before you go to sleep and wake up looking brighter, tighter and perfectly not red. CHECK OUT

Tata Harper Retinoic Nutrient Face Oil | perfectly 11 vitamins, 18 nutrients and neroli are packed into this face oil with retinoic acid from rosehips. CHECK OUT

100% Pure Retinol Restorative Overnight Balm | Natural carrot-derived natural retinol combines with rich avocado butter and plant oils to form a luxurious anti-aging balm that improves elasticity, texture, and tone overnight. The nourishing balm restores brightness to skin, help reduce fine lines and is suitable even for sensitive skin. CHECK OUT

Biossance Squalane + Phyto-Retinol Serum | This lightweight yet super effective serum features bakuchiol, a plant-derived alternative to retinol that is ideal for those who can't tolerate the traditional stuff. Just like clinical retinol, bakuchiol reduces the look of fine lines, firms up skin and evens out tone -- without causing irritation or redness. Blended with hyaluronic acid and squalane, the serum locks in moisture, unloads major benefits and doesn't do any damage along the way. CHECK OUT

Sunday Riley Luna Retinol Sleeping Night Oil | This replenishing retinol oil intensively hydrates and stimulates sluggish cells to encourage repair and renewal while you sleep. It's formulated to support collagen synthesisto increase elasticity. Cold-pressed avocado, chia and concord grape seed extracts are combined to help the skin build strength, resilience and radiance.CHECK OUT

Mad Hippie Vitamin A Serum | Mad Hippie's Vitamin A Serum combines hyaluronic acid and HPR, a highly bioavailable form of retinol, to gently exfoliate the skin, plump up fine lines and hydrate deeply. This potent formula works best on skin that can tolerate a slightly more aggressive formula -- it works like a dream to even out discoloration. CHECK OUT

Mara Algae Retinol Face Oil | This retinol-powered face oil is made to be used at night and formulated with powerful plant ingredients to dramatically reduce the signs of aging. The oil is enriched with 20 amino acids, antioxidant-rich green tea and moisture-locking primrose oil and brown seaweed. Use regularly to smooth out your complexion and get a major glow going. CHECK OUT

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My Favorite Things: Meet Madewell’s Design Guru, Joyce Lee

‘These are all the the things we hoped she’d say.’ You know that feeling? We scroll through as many interviews in a given month as we create ourselves and it’s always a thrill when — whether a stylish designer or organic farmer -- the interviewee serves up exactly what we wanted to read.

 Joyce Lee is head of design at Madewell, and she embodies the laid-back but always stylish vibe of the women's fashion brand. We asked the hard working mama to join our My Favorites series where we explore the wellness and lifestyle go-tos of some of the most interesting professionals out there. Her top picks and stylish insights are just the sort of accessible-chic gems we hoped she’d deliver. Get ready to get inspired...

Beauty
Moisturizer: Josh Rosebrook Nutrient Day Cream
Face serum: One Love Organics Vitamin C Facial Serum
Hair product: Reverie Milk anti-frizz leave-in treatment
Body cleanser: Sisters Body Wash, Aesop Geranium Leaf Body Wash
Makeup staple: Chantecaille Tinted Moisturizer
Lip balm or color: Lucas Papaw for moisture, Chantecaille Hibiscus
Skin mask: Kora Organics Tumeric 2-in-1 Brightening + Exfoliating Mask
Treatment of choice: Heyday Facials, acupuncture

Wellness
Daily supplement(s): Ritual Multivitamins, Nordic Naturals Omega-3
Superfood staples: CAP Beauty
Healthy restaurant: Sushi is my go-to health food.
Fitnesswear: One-piece bathing suits from Madewell and Matteau.
Gym workout: Swimming laps.
Good reading/podcasts: Business of Fashion app, How I Built This

Home
Bedding: Parachute Home
Candle: D.S. & Durga Spirit Lamp, Astier de Villatte Aoyama Incense
Kitchen goods: Jeremy Ayers Ceramics, Kinto Glass Tumblers from Mocium
Art + decor: photographs (photographer friends and my husband James Ryang), textiles, art by my daughter Poppy
Flower or plant: cactus, succulents, tropical greens
Fave shop: Madwell, Oroboro, Warm NY

Closet
T-shirt: Madewell
Shoe: Martiniano Glove Flats
Jacket: B Sides X Bode Quilted Jacket
Piece of jewelry: My Marian Maurer “Poppy” necklace.
Dresses: Warm NY long floral dresses
Sunglasses: Céline
Loungewear: Odd Bird Co Kimonos + Robes

Food + Drink
Fridge staples: Oatly, She Wolf sourdough bread, berries, avocados, rosé
Juice: Pressed Juicery’s Greens 3, wellness shot, charcoal detox shot
Weekly dinner: My husband’s chicken enchiladas.
Condiment: sriracha
Snack always on hand: dried mangoes, string cheese
Fave wine: Lorenza Rosé

Travel
Luggage: Away Medium — still need to have it personalized.
Travel staple: Either Adidas pool slides or Birkenstocks with socks.
In-flight essential: Aesop Resurrection Hand Balm, essential oils to relax
Hotel: The Edition in Miami

Desk
Stationery: letterpress monogrammed notecards
Inspirational item: Cut-out photos of my daughter.
Book: Becoming by Michelle Obama
Apps I can’t live without: Co-Star Astrology, Instacart

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Simple Salmon Noodle Bowls With Chili-Yuzu Relish + Pickled Veggies

These Salmon noodle bowls are the kind of no-fuss, good-for-you food we actually eat daily — the kind of dish that genuinely epitomizes modern California cuisine.

The recipe comes from a new cookbook by food writer, Eleanor Maidment — California Eating + Living—which channels the heart of our dear home base into the most delicious dishes, in the most visually-delightful way. Eleanor's salmon noodle bowls are just one of many whole-ingredient dishes we adore from the book's pages. Prep the individual components of this recipe in advance and enjoy all week...

I make this kind of dish at least once a week. Once you get used to assembling all the separate components, it’s something that can be thrown together very quickly. It is also adaptable to whatever leftover vegetables you have lingering in the refrigerator — often I’ll pickle carrot or cucumber instead of radish and add a pile of steamed broccoli or edamame. The chilli-yuzu relish (also known as yuzu kosho) is not strictly necessary, but it does add a lovely extra flourish that I think is worth the trouble. This recipe serves two, but you can easily scale it up to serve more.

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ECTO, ENDO OR MESO? Discover Your Metabolic Type With This Quiz

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

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

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

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

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

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

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Sweat Like A Scorpio: The Ideal Workout For Every Sign

Can't get on board with your bestie's cycling obsession? The cosmos could be to blame.

Our workout routines do more than just get us sweaty. Fitness offers an unparalleled outlet for stress, socializing, and entertainment - but only if it's the right fit. This guide from Free People's Allie White guarantees that your next sweat sesh will be exactly what you need. Whether you're an Aries that would rather atrophy than roll out a yoga mat, or a Cancer that's managing some major feels, find the ultimate workout routine for your sign below...

Workout roulette has never been more popular. With new boutiques popping up seemingly overnight, chain gyms regularly adding classes to their schedules and an embarrassment of riches when it comes to online and app options, you could probably go years without ever repeating a workout. But if you’re anything like me, constantly swiping through classes and workout routines can get a little overwhelming. Variety is great and gives your body the opportunity to experience new things, but sometimes you just want a way to sweat that you know you (and your body) will love.

To help decode what the stars really think our bodies need, we talked to Ruby Warrington, founder of The Numinous, author of Material Girl, Mystical World, and astrology/tarot/zodiac wizardess. After all, from Aries to Pisces, every astrological sign has its likes and dislikes, strengths and weaknesses, information that can help determine your ideal workout. Below, you’ll find her suggestions on how, why and when to move for your body based on the wonders of astrology...

ARIES | Interval Training.  Ruled by Mars, the Roman god of war, it’s no surprise that Aries needs something quick, exciting and a bit competitive for a workout routine. According to Warrington, tabata is the perfect way for an Aries to sweat: the fast-paced interval training caters to your short attention span and the timed exercises make things exciting and even let you compete a bit with yourself when it comes to reps.

TAURUS | Weight Training. You’re calm, cool and collected—more patient than any other sign. It’s exactly this patience that makes weight training the perfect workout routine for you, Taurus, since weights requires a slow, steady and controlled approach to build strength like your namesake bull. And to feed the part of your sign that likes to feel stable and grounded, try taking your workout outside. Burpees, planks and push-ups in nature use your own body weight and help you connect to the earth.

GEMINI | Tennis. The social butterfly of the cosmos, it’s super-important that Geminis choose a workout routine that offers variety and a social aspect or your inner twins will get bored with the monotony and disengage. Since you love to talk, Warrington says tennis is an ideal way to get your sweat on: It’ll kick up your heart rate, keep you on your toes and is basically like a conversation with a racket and ball.

CANCER | Boxing. As the homebodies of the astrological world, Cancers are more likely to curl up with a good book on the couch than do bicep curls on a weight bench. But, crab friend, this love of home and hearth also means you’re protective of the ones you love and would do anything to defend what you care about. With that in mind, try a boxing class or at-home boxing workout. You may be surprised how good it feels not only to punch the crap out of a bag, but also to gain the skills you need for self-defense.

LEO | Dance. Ah, Leo, always the center of attention and life of the party—and for good reason! Everything you do is a masterclass in performing and enjoying yourself, so it’s no surprise that Warrington says to get your butt to a dance class. It’ll feel more like a performance than a workout, and your infectious energy will trickle down to everyone else, basically guaranteeing a party in the studio.

VIRGO | Yoga. Virgo, virgo, virgo, lover of order, focus and meticulousness (who also needs to chill out sometimes). You’re also a solver, so finding a workout that takes your mind off of fixing things is crucial. Luckily, yoga seems like it was practically invented for virgos: the emphasis on form fulfills the part of you that craves precision and alignment, while the breath work and savasana give you an excuse to chill. 

LIBRA | Barre. Known for their love of beauty and aesthetic, Libras are less likely to opt for a workout that leaves them sweaty, red-faced and gasping for air. But finding something effective and pretty? That’s a Libra’s sweat sweet spot. According to Warrington, a barre workout routine lets you focus on balance and grace with their ballet-style movements while also toning and lengthening your muscles. What’s prettier than that?

SCORPIO | Pilates. Intense and laser-focused, Scorpios thrive when they feel like they’re in control. You’re also always up for a challenge and find satisfaction from pushing yourself beyond what you thought was possible. So realizing that you can contort yourself around a Pilates reformer is the ultimate workout, fiery Scorpio. You won’t rest until you’ve perfected the poses and the whole thing will leave you feeling strong and empowered, raring to get back on the reformer ASAP.

SAGITTARIUS | Cross Fit. Adventurous, energetic, naturally athletic and a bit competitive, Sagittarians aren’t content with treadmill runs. On the contrary, Warrington says that to really get a great workout, you archers need something more adrenalin-pumping, like skiing or surfing. Activities like these offer killer full-body workouts, check off your risk-taking box and can even fulfill your love of travel. When you can’t jet off to a mountain or ocean, try something like CrossFit, adventure racing or trail running to satiate those adventurous needs.

CAPRICORN | Running. Ruled by no-nonsense Saturn (the god of time and order), Capricorns are disciplined, dependable and committed, so workouts that harness your patience and endurance are ideal. You want to feel like you’ve accomplished something post-workout, which is why Warrington says long-distance running is ideal for you goats. These miles-long runs showcase your stamina and let you commit to pushing yourself. 

AQUARIUS | Team Sports. Put an Aquarius in a group environment and they seem to spring to life. Even though you may seem shy and quiet at first, you thrive when it comes to teamwork and group activities. So for your perfect workout routine, Warrington suggests something that let’s the team spirit you have in spades really shine, like a lively game of softball that’ll have you working together and cheering on teammates.

PISCES | Swim. As the wateriest of water signs, dear Pisces, you may literally feel like a fish out of water when exercising on land. So it’s no surprise that your perfect workout routine is swimming. Not only will it give you an excuse to get your fins wet, but as the most sensitive sign of the zodiac, solo laps offer a chance to focus, calm down and tune out the world around you.

A sun-sign inspired workout routine calls for an equally-astro follow up:
discover the perfect smoothie for your sign here!

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The 5 Biggest Mistakes You’re Making On An Anti-inflammatory Diet

Reducing chronic inflammation in the body by way of eating delicious, nutrient-dense foods sound like a dream, but the benefits are as real as it gets. Integrative nutritionist, Jennie Miremadi, can attest to the potent healing potential of an anti-inflammatory diet like this one -- but how do you know you're doing it right? These simple guidelines will help you harness the power of anti-inflammatory eating like a pro...

Inflammation is a healthy response by your immune system that helps your body heal from injury and fight off pathogens like viruses and bacteria. Inflammation becomes harmful when your immune system is triggered into a state of chronic inflammation that runs rampant in your body. In fact, chronic inflammation is at the root of most chronic health conditions — and, food is one of the most common triggers of inflammation.

As a nutritionist with an anti-inflammatory approach, I work with clients to help them reduce chronic inflammation in the body. If you’re wondering what inflammation is and why you might want to try an anti-inflammatory diet, here is some helpful information.

Is There A Food-Inflammation Connection?To understand the food-inflammation connection, we look to the gut which has proteins called tight junctions that bind the cells of your gut wall together so that food particles and other substances don’t leak through. When you eat food that damages your gut lining, those tight junctions open and enable food particles and other substances to leak through, causing intestinal permeability or leaky gut. This is a problem because the immune cells located just beneath your gut wall identify the food particles as harmful foreign invaders and begin reacting to them. As a consequence, you’re left with chronic inflammation, food sensitivities and many resulting symptoms.

Food sensitivity symptoms can manifest anywhere from hours to days after you eat a problem food and can include: skin rashes, acne, excess sweating, hives, fatigue, headaches, migraines, gastrointestinal symptoms, mood issues, asthma, weight management issues, bloating, water retention, muscle pain, joint pain, sinus problems and runny nose, among others.

What Are Considered Anti-Inflammatory Foods?The best way to combat food-induced inflammation is by adopting an anti-inflammatory diet. On an anti-inflammatory diet, you eat real, whole foods and incorporate anti-inflammatory foods, including:

ginger
turmeric
rosemary
wild Alaskan salmon
oregano
green tea
berries
cacao
cinnamon
garlic
extra-virgin olive oil
flax seeds
tart cherry juice
walnuts
olives
vegetables
*especially dark, leafy greens and cruciferous vegetables

Now Tell Me About The Elimination Diet...When starting an anti-inflammatory diet, an elimination diet is considered the gold standard for helping figure out which foods are inflammatory for your particular system. During an elimination diet, you remove foods that are common inflammatory triggers for a large percentage of the population, such as:

gluten
dairy
soy
corn
eggs
sugar
refined vegetable oils
trans fats
artificial foods
processed foods
fried foods
foods cooked at high heat
refined carbs
nightshades*
*such as tomatoes, bell peppers, eggplant, potatoes and hot peppers, among others

Then, after eliminating these foods for a set period of time, you begin to reintroduce some of them one by one to test which may be causing food sensitivity symptoms (see below for more specifics). Keep in mind that if you reduce inflammation and support your gut, in three to six months you can retest a food that you initially reacted to. You may find you do not have any symptoms.

How Do I Start The Anti-Inflammatory Diet?If you’re feeling inspired to eat this way, it’s important to set yourself up for success. Even if you understand the basics of the anti-inflammatory diet, it’s easy to get tripped up when you’re trying it in real life. You should feel empowered to successfully implement the anti-inflammatory diet in your life and stick with it long term.

Here are the most common mistakes that people make when starting an anti-inflammatory diet and how to avoid them:

using the elimination diet permanently | Sometimes people feel so amazing during an elimination diet they want to skip the testing component and just stay on the elimination diet forever. But the purpose of an elimination diet is to temporarily restrict certain foods so you can identify which of those foods are inflammatory — it’s not to permanently restrict healthy foods from your diet that aren’t causing food sensitivity symptoms. People also often remain on an elimination diet indefinitely because they don’t know what to reintroduce and so they don’t test anything at all. To help you figure out what to test and what not to, here’s the cheat sheet:

+ There are plenty of nutrient-rich foods that you remove on an elimination diet such as eggs, bell peppers, eggplant and tomatoes — but these foods are a great addition to your diet if they don’t cause food sensitivity symptoms. Test these foods.

+ Foods with no nutritional value like artificial foods, processed foods and refined carbs are best left out of your diet. You don’t need to test these foods.

+ Although whole food-based, leave gluten-containing grains out of your diet, even if you don’t experience food sensitivity symptoms when you eat them. The reason is that gluten can trigger the release of zonulin, a protein that opens up those tight junctions that bind the cells in the lining of your gut, causing leaky gut.

+ Most people feel better leaving dairy out of their diet. However, if you’d like to try adding dairy back in, test it. If you’re able to consume dairy without experiencing any symptoms, eat it sparingly and make sure that you choose organic, grass-fed sources that are ethically and humanely produced.

You can also try testing soy and corn, but keep this in mind:

+ Make sure you choose organic to avoid exposure to genetically modified sources, which have been engineered to be resistant to the highly toxic herbicide glyphosate.

+ If you’re going to eat soy, choose fermented sources (like natto and tempeh) and steer clear of the processed versions found in packaged foods.

Eating organic, gluten-free, vegan-refined carbs | When you start an anti-inflammatory diet and look for swaps for the foods you used to eat, it might be tempting to eat lots of organic, gluten-free and vegan refined carbs such as cookies, chips, pretzels and crackers. But labels like “organic” “gluten-free” and “vegan” don’t make any food inherently healthy, and foods with these labels can still be and often are inflammatory.

For example, an organic, gluten-free vegan hot dog bun made from refined flour is totally devoid of nutrients and will still trigger inflammation and spike your blood sugar, even if it’s organic and made without gluten or dairy. So, when making substitutions, avoid refined carbs and instead aim to choose swaps made from whole food ingredients.

Adopting a diet mentality | If you only plan to stay on an anti-inflammatory diet until you reach a particular goal, like losing five pounds for example, and then revert to how you ate before, you are defeating the whole purpose of eating this way. Ditch the diet mentality and instead look at this anti-inflammatory nutritional approach as one of the most important lifestyle changes you’ll ever make to elevate your health long term. Then, to enable yourself to actually stick with it, focus on finding healthy, delicious ingredient and recipe replacements to take the place of the inflammatory foods you used to eat.

Not honoring you | Don’t let overwhelm prevent you from changing your diet. If it feels too daunting to fully adopt an anti-inflammatory diet right now, ask yourself what would be feasible and start there. In other words, pick one change you feel you’re ready to make and commit to integrating it in your life. Once it feels sustainable and effortless — whether it’s one day, week or month from now — pick another. Then another. Then another. Before you know it, you will have totally transformed the way you eat, and you will have done it at a pace that was right for you.

believing anti-inflammatory foods cancel out inflammatory foods | Take as much time as you need to transition to an anti-inflammatory diet while keeping in mind that anti-inflammatory foods can’t cancel the impact that inflammatory foods have on your body. So, if you’re still eating cheeseburgers and French fries for lunch and dinner, that fish oil supplement and sprinkle of flax seeds on your breakfast — while a great start — won’t help you escape food-induced inflammation.

To truly reap the benefits of an anti-inflammatory diet you have to remove the foods that cause inflammation while simultaneously incorporating nutrient-rich, anti-inflammatory foods. So, make this your ultimate goal while transitioning at a pace that works for you so you don’t feel frustrated and give up. You can do it!

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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The Best New Non-Toxic Beauty Brands You Can Find At Target

Target now carries a ton of non-toxic beauty brands including Versed, the brand built on the insights of 16 millions women...

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18 Addictive Summer Reads To Slip Into Your Beach Bag

Feed your brain -- by the pool, at the beach, next to the only functional air conditioner in your apartment. One of the best parts of summer is ditching our screens, getting outside and feeling chill enough to plant ourselves down and dive into an incredible book. The real challenge is determining which summer read is really worth your brain space and precious leisure time.

We took to Instagram and asked you, our brilliant readers, which books you're loving in 2019 and why. We were thrilled by all the recommendations that cover everything from success to anxiety, wellness to philosophy, coming of age stories to simply damn good writing. Here are the summer reads we're dropping into our Amazon carts immediately...

Where the Crawdads Sing by Delia Owens | This delightful read -- both a murder mystery and coming of age story -- is perfect poolside on sticky-hot day. Taking place on the North Carolina coast in the late 60s, Where The Crawdads Sing is about a sensitive and intelligent loner, Kya Clark, the so-called Marsh Girl, who is suspected of killing local golden boy, Chase Andrews. The writing is delicious (especially the descriptions of natural life in the marshlands) and the plot is entertaining without being too demanding. CHECK OUT

Educated by Tara Westover | This is the kind of book you'll read in two days and then recommend to all your friends. Educated is the true memoir of Tara Westover, who was born to Morman survivalists in the mountains of Idaho, and her journey from social and educational isolation to a Harvard degree and an identity of her own. The story will grip you, thrill you and totally transform the way you see the world. CHECK OUT

Women Who Run With The Wolves by Clarissa Pinkola Estés | Within every woman there lives a wild nature, a powerful force, filled with good instincts, passionate creativity, and ageless knowing -- but the pressures of modern life have made her an endangered species. In Women Who Run with the Wolves, Dr. Clarissa Pinkola Estés unfolds rich intercultural myths, fairy tales, folk tales, and stories, many from her own traditions, in order to help women reconnect with the fierce, healthy, visionary attributes of this instinctual nature. CHECK OUT

The Subtle Art of Not Giving a F*ck by Mark Manson | In this generation-defining self-help guide, a superstar blogger show us how to stop trying to be "positive" all the time so that we can truly become better, happier people. The Subtle Art of Not Giving a F**k is his antidote to the coddling mindset that has defined modern society -- a refreshing slap for a generation to help them lead contented, grounded lives. CHECK OUT

A Man's Search for Meaning by Viktor Frankl | If you're looking for a light summer read, this isn't it, but if you're looking for something real and deep and truly transformational, grab a copy immediately. Psychiatrist Viktor Frankl's memoir has riveted generations of readers with its descriptions of life in Nazi death camps and its lessons for spiritual survival. Based on his own experience and the experiences of others he treated later in his practice, Frankl argues that we cannot avoid suffering but we can choose how to cope with it, find meaning in it, and move forward with renewed purpose. CHECK OUT

Daisy Jones And The Six by Taylor Jenkins Reid | Daisy is a girl coming of age in L.A. in the late sixties, sneaking into clubs on the Sunset Strip, sleeping with rock stars, and dreaming of singing. The drama that unfolds in her twenties is the stuff of legend.Written as an oral history of one of the biggest bands of the seventies, this fictional novel transports to a very real and highly romanticized part of history. CHECK OUT

Dare To Lead by Brene Brown | We fan-girl hard for all things by Brene Brown ever since we first watched her life-changing TED Talk on vulnerability (check it out). Four-time #1 New York Times bestselling author Brené Brown has spent the past two decades studying the emotions and experiences that give meaning to our lives, and the past seven years working with transformative leaders and teams spanning the globe. She found that leaders in organizations ranging from small entrepreneurial startups and family-owned businesses to nonprofits, civic organizations, and Fortune 50 companies all ask the same question: How do you cultivate braver, more daring leaders, and how do you embed the value of courage in your culture? In this new book, Brown uses research, stories, and examples to answer these questions in the no-BS style that millions of readers have come to expect and love. CHECK OUT

Game Changers by Dave Asprey | We all know Dave Asprey, founder of the Bulletproof empire, is a badass in business as much as he is in wellness. When he started his Bulletproof Radio podcast more than five years ago, he sought out influencers in an array of disciplines, from biochemists toiling in unknown laboratories to business leaders changing the world to mediation masters discovering inner peace. Dave wanted to know: What did they have in common? What mattered most to them? What made them so successful—and what made them tick? At the end of each interview, Dave asked the same question: “What are your top three recommendations for people who want to perform better at being human?” This book shares some of his top findings. CHECK OUT

How Not To Die by Michael Greger and Gene Stone | In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America--heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more--and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches to help prevent and reverse these diseases, freeing us to live healthier lives.CHECK OUT

I Am, I Am, I Am by Maggie O’Farrell | I Am, I Am, I Am is Maggie O'Farrell's astonishing memoir of the near-death experiences that have punctuated and defined her life. Seventeen discrete encounters with Maggie at different ages, in different locations, reveal a whole life in a series of tense, visceral snapshots that will leave you reveling in the beauty and magic of life itself. CHECK OUT

First We Make The Beast Beautiful by Sarah Wilson | Mark Manson called this book "probably the best book on living with anxiety that I’ve ever read.” The Chinese believe that before you can conquer a beast, you must first make it beautiful. In First, We Make the Beast Beautiful, Sarah Wilson directs her fierce investigating skills onto her lifetime companion, anxiety, looking at the triggers and treatments, the fashions and fads. The book will encourage the myriad souls who dance with this condition to embrace it as a part of who they are, and to explore the possibilities it offers for a richer, fuller life.CHECK OUT

Disrupt-Her: A Manifesto for the Modern Woman by Miki Agrawal | Miki Agrawal has learned to navigate the maddening struggles of modern femininity head on. This manifesto galvanizes us to action in 13 major areas of our lives, offering tools to take positive steps on the personal, professional, and societal levels. CHECK OUT

Eleanor Oliphant Is Completely Fine by Gail Honeyman | No one’s ever told Eleanor that life should be better than fine. Soon to be a major motion picture produced by Reese Witherspoon, Eleanor Oliphant Is Completely Fine is the smart, warm, and uplifting story of an out-of-the-ordinary heroine whose deadpan weirdness and unconscious wit make for an irresistible journey as she realizes. . . The only way to survive is to open your heart.CHECK OUT

The Body Keeps the Score by Bessel van der Kolk M.D. | Trauma is a topic we're fascinated by -- we've all experienced trauma to some degree, but few of us really understands how it leaves an imprint on our bodies and minds, or how to heal. Dr. Bessel van der Kolk, one of the world’s foremost experts on trauma, has spent over three decades working with survivors. In The Body Keeps the Score, he uses recent scientific advances to show how trauma literally reshapes both body and brain and offers new paths to recovery by activating the brain’s natural neuroplasticity. CHECK OUT

Save Me the Plums by Ruth Reichl | For the foodie who can't bring a cookbook to the beach, this novel is an ideal summer read. Written by trailblazing food writer and beloved restaurant critic, Ruth Reichl, this novel takes place in the once high-stakes and truly-glamorous world of magazine publishing. "It is the story of the moment restaurants became an important part of popular culture, a time when the rise of the farm-to-table movement changed, forever, the way we eat". Complete with recipes, Save Me the Plums is a personal journey of a woman coming to terms with following a passion. CHECK OUT

A Gentleman in Moscow by Amor Towles | This transporting novel is driven by the kinds of characters that you'll think about all day, you'll miss when you're not reading and will bring up at brunch like they actually exist. The story starts in 1920s Russia, at the edge of the communist revolution, and focuses on charming and erudite aristocrat Count Alexander Rostov, who is sentenced to life-long house-arrest in a grand hotel in the center of Moscow. The confined life he experiences in the hotel becomes a microcosm of the events happening outside, and the people he meets over the years makes this a beautiful and surprisingly emotionally rich read.  CHECK OUT

Year Of Yes by Shonda Rhimes | This is the ultimate book club read. From the creator of Grey’s Anatomy and Scandal and executive producer of How to Get Away With Murder, Shonda Rhimes shares how saying YES changed her life. Contrary to how her iconic characters live boldly and speak their minds, she is an extreme introvery and challenged herself to a year of living outside her comfort zone where she learned to explore, empower and love her truest self. CHECK OUT

Circe by Madeline Miller | Still mourning the end of Game of Thrones? This rich fantasy novel, with a powerful female protagonist, will quench your thirst for magic, mysticism and the occult. Circe is an intoxicating epic of family rivalry, love and loss, as well as a celebration of indomitable female strength in a man's world.  CHECK OUT

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