Karlie Kloss’ Ridiculously Good In-Flight Beauty Routine

How does someone who is paid to look good on arrival deal with a beauty routine at the tail end of a long flight? Karlie Kloss broke it down in detail recently on IGTV and she's inspiring us to break out our beauty freak flag big time  

Whether it's for a vacation, a destination wedding or an important work trip, flying for hours on end can suck the life out of our skin — a major beauty dilemma since we’re hoping to look our best once we arrive. KK is giving us permission to go ALL the way with skincare in flight. We may not be working models - and we’re pretty sure every travel buddy we’ve got would ruin us for using an exfoliator like this! - however, there are some great learnings here. Do what you dare, and enjoy our clean swaps below for each step...

The Ultimate In-Flight Beauty Routine

JAO: HAND REFRESHER | CHECK OUT

Use this antibacterial sanitizer on your hands before you touch your face. You don't want any germs transferred from travel surfaces to skin!

SKYN iceland: GLACIAL CLEANSING CLOTHS |  CHECK OUT

We swear by these gentle face cleansing cloths. A few good swipes all over will remove any lingering makeup and grime.

ole henriksen transforming walnut scrub |  CHECK OUT

If you want to be completely extra a la Karlie Kloss, full-on exfoliate—in first-class, no less—to deep cleanse. Follow with a hot towel to remove excess.

JOANNA VARGAS: BRIGHT EYE FIRMING MASK |  CHECK OUT

This eye sheet mask will help brighten and de-puff before landing.

pai: bioaffinity SKIN TONIC | CHECK OUT

A few spritzes will instantly refresh, hydrate and wake-up skin.

mount lai: ROSE QUARTZ FACIAL ROLLER | CHECK OUT

Kloss rolls her face generously along the jawline and around the eyes to break up any congestion and reduce puffiness—and you should too.

skin gym: goldie face roller | CHECK OUT

We told you this was extra—Kloss also brings along a metal roller to smooth worry lines between the eyes and around the mouth. A metal roller like this one boosts circulation and breaks bad muscular habits beneath the skin.

DRUNK ELEPHANT: LALA RETRO WHIPPED MOISTURIZER | CHECK OUT

Karlie used upward strokes and a good facial massage to work in a rich moisturizer to counter the drying hours in-flight.

rms beauty: un cover-up concealer | CHECK OUT

Use under the eyes and anywhere redness appears in the face.

ilia: essential brow | CHECK OUT

Brow gel to keep strays in place provides a surprisingly high-impact effect.

w3ll people: expressionist mascara | CHECK OUT

Our favorite eye-brightening mascara. If there’s one step you go for in this routine, its this.

bite beauty: bite lip pencil | CHECK OUT

For a hint of color, and to accentuate the shape of your lips apply at the lip line then gently fill in.

ILIA: MULTI-STICK | CHECK OUT

Our favorite multi-tasker, for just the right amount of color on lips and cheeks.

playa: pure dry shampoo | CHECK OUT

And for a hair boost, spray down your part to absorb oil. Rake your fingers through to distribute, give a good shake and go!

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Mornings With Claire Thomas At The Kitchy Cabin

THE MOUNTAINS ARE A SANCTUARY, as we quickly learned after spending the weekend in Big Bear just outside LA earlier this year.

Claire Thomas, LA creative and the voice behind The Kitchy Kitchen, would readily agree, as she was our consummate host in her beautifully re-designed A-frame, The Kitchy Cabin.

We can't get enough of her gorgeous aesthetic, and wanted more behind-the-scenes of her lifestyle while away, so—lucky for us—she's sharing how she starts her day off right...

My alarm is set for: Off. At the cabin I try to let the morning light wake me up...so about 7:30/8:00.

I can’t start my morning without: A big pot of coffee.

Breakfast is normally: Pancakes. Being on the mountain demands cinnamon crumb pancakes from Teddy Bear’s Cafe.

Favorite morning beverage is: Coffee with plenty of cream.

Daily uniform this spring: My sister got me cashmere sweatpants, which are just so cozy. If I’m going outside I throw on my Aether Madison Jacket for some structure.

My favorite moment in the morning is: Waking up James, my two-year-old son. He’s taken to sleeping in, so I quietly walk into his room, open his drapes, and give him a little back scratch to wake him up. His hair is always a mess and so cute.

On the best mornings I: Try to read for 20 minutes. If I try to read at night I’ll fall asleep immediately, so morning is my chance to fit it in.

I start working by: Cringing as I hit the refresh on my Gmail.

Morning are normally filled with: Emails. So many emails.

I get my creative juices flowing by: Reading and when I can swing it, travel. I love learning, whether it’s through books, people, or experiencing new things.

Healthiest daily habit: Definitely reading.

I’m most obsessed with, currently: Medieval history, art nouveau interior design, and cozy cozy sweaters.

I’m usually listening to: Silence. Life is so noisy, I try to maintain quiet throughout the day.

My favorite morning distraction: Astrology twitter.

Always thinking about lunch at: Breakfast.

My current mantra: Do less.

The recipe I’m making: A new pie shop opened in Big Bear and I’m obsessed! It’s called Pickle’s Pies and so darling. I love making homemade apple pie, and one of my favorite recipes is below.

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Join Us For 6 Days of Journalling Prompts For The New Year

Many of us are investing a bit of time to reflect and dream during this season of change. Thoughts are swirling as we leave one decade behind and enter a promising new one.

When sitting down to jot down thoughts, it can be useful to have writing prompts to help us cut through distractions and the overwhelm of facing the new year.

Follow along with us Sunday through Friday on Instagram as we share a writing prompt for reflection every day as we transition into 2020.

Here they are below if you're an over-achiever and want to get ahead. Share your thoughts in the comments or in our Instagram comments throughout the week. Otherwise, tuck away with your journal for ten minutes a day and unpack some of these ideas for yourself in peace and privacy...

6 STEPS TO ENTER 2020 MINDFULLY + INTENTIONALLY

01. Commitment Ritual
Taking stock of the past year, write down 3 things that are no longer serving you to leave behind in 2019.
Tear or burn it up and let go.

02. Gratitude Ritual
What 10 things are you most grateful for this past year?

03. Releasing Ritual
What 3 limiting beliefs will I let go of and leave behind in 2019?

04. Glow Ritual
Write down 5 things that make you feel fully alive or bring you joy. How will you bring more of these into your daily life in 2020?

05. Intention Ritual
Write down 4 clear intentions for 2020 having to do with your physical, emotional and mental health.

06. Best Self Ritual
List 3 qualities you honestly appreciate in yourself and why. How will you show up with the qualities of your best self in 2020?

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Model Abigail O’Neill Is 44 + Healthier Than Every Millennial We Know

Maybe you're not the resolutions "type", but you're still looking for guidance and inspiration as we enter the new year. We've got you covered with this wildly inspirational insights from one of our long-time wellness gurus and contributors...

What happens when we strip away the buzziness of wellness trends and the business of conventional modern living? We find beautiful ways to enhance our natural rhythm, and with any luck, it's as graceful and dreamy as that of ageless Australian model and mother of three, Abigail O'Neill.

Abigail's hardcore holistic approach to wellness is incredibly inspiring. The Aussie mama -- an author, model and raw chocolate obsessee -- is truly living her best life, embracing a mostly raw vegan lifestyle, nourishing herself with sunshine, spring water, fresh air, and pure faith in the power of plants.

Just reading through Abigail’s interview below gives us inspiration to live closer to nature and to up our self-care game on this level. Not all of us can live so close to the earth or model for a living, but Abigail's perspective on self-care opens up our hearts to take better care of ourselves. Keep reading for some serious wellness inspiration, from homemade alkalizing tonics to waterfall plunges and plenty of vitamin sunshine...

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A Spiritual Reset: 3 Meaningful Ways To Spend New Year’s Day

Take a bit of inspiration from LA-based rabbi and mental health advocate, Jaclyn Cohen. Each of these three ideas will help propel you into the new year with a renewed sense of purpose...

A new decade approaches and with it, a whole heap of feelings. For some, a new era affords an active new start; the perfect opportunity to hit “refresh” on life. Resolutions made, bad habits banished, negative energy eliminated. For others, the transition itself automatically wipes the slate clean; we enter January 1 simply yearning for a better year.

Every culture in the world has its own way of entering new time. Rituals both ancient and modern, time-honored customs and unique practices afford an active ushering in of new energy, hopes and opportunities.

The Jewish calendar, for example, officially welcomes a new year not in January but in autumn, tied to the Hebrew calendar month Tishrei. Rosh Hashanah (which translates to ‘head’ of the year) is a celebration of new beginnings; an opportunity for personal and communal reflection we call cheshbon ha-nefesh - checking in with one’s soul.

Nowruz, or Persian New Year, is tied to the spring equinox. The name means “new day,” signifying the start of spring - new life, growth and beginnings. Families around the world gather together to celebrate, exchanging gifts with one another as a sign of good fortune. And in the weeks leading up to Nowruz, homes undergo a deep cleaning with a particular focus on eliminating clutter (very Marie Kondo!).

And Chinese New Year - also known as Lunar New Year - is loaded with rituals. Celebrated in late January/February, Chinese New Year is an opportunity for families to gather for special reunion dinners, a large part of which involves the honoring of ancestors and deities. Like with Nowruz, homes are thoroughly cleaned with the intention of removing bad fortune, making room for good luck. Adding to the festivities are loud, celebratory firecrackers and money given in red paper envelopes - the latter a year-round custom signifying promise and potential.

Around the world, individuals are preparing mentally, physically and spiritually for a new decade. Interested in looking beyond resolutions? Here are three unique ways you can prepare body and soul for 2020:

Cleanse and (Re)claim Your Space

Our spaces are our sanctuaries. From home to office, where we live and work are so much more than repositories for our belongings. How many of us simply let things build up over the course of a year (or several)? When was the last time we went through our homes and offices to eliminate that which we no longer need? (I’m guessing a few of us actually did do this when “Tidying Up” first aired)

This year don’t just skim the surface to toss or donate the easy-to-reach stuff. Spend time going deep, cleaning out the nooks and crannies of all the spaces that are yours. Consider it a deeply spiritual act of reflection and release; not just eliminating but letting go of that which is no longer meaningful or relevant. Having trouble deciding what to keep or toss? Recruit a friend or colleague to partner with you, helping one another (and your respective spaces) with the task at hand.

Once you’ve reflected, removed and released, consider reclaiming your space. Less than a month ago I moved offices; a friend suggested I burn sage to cleanse the new office’s highly-charged energy. And so I did, saying the Hebrew prayer Shechecheyanu (for new beginnings) as I smudged for the very first time. The feeling was one of liberation and empowerment; I didn’t just clean, I rededicated, reclaimed and made a new space my own.

Honor the Past

With so much focus this time of year on the future, we often forget to recognize the path that led us here. For some that means spending considerable time in deep reflection, either with a trusted friend or therapist. For others that means gathering together with friends, family, or family-of-choice to share words of gratitude and grace. Or perhaps you’re interested in seeking out a medium or psychic, hoping to contact dearly departed loved ones.

At this significant shift from one decade to the next, go deeper. Look beyond the present, toward the generations that led to you. In Jewish tradition we evoke the phrase L’Dor Va’Dor (from generation to generation) at significant milestones; at times of transition we hold a sharp focus on legacy. No matter how complicated or fraught our history may be, rootedness in who we are gives us fuel to face who we are becoming. Figure out what that discovery might look like for you – try to push past a fear of uncovering what might be revealed.

Don’t yet have a full picture of your origins? Today it’s easier than ever to discover your heritage through organizations like 23andMe and Ancestry.com. Take note from Tiffany Haddish whose own DNA investigation confirmed Jewish roots; in early December 2019 she celebrated with a Bat Mitzvah, proudly affirming her Jewish identity.

Authentically Connect. In Person.

A new year isn’t just personal, it’s communal. Each and every one of us is beginning anew in 2020. Yet, this past decade has proven just how lonely and isolated we are from one another; technology has largely replaced face-to-face direct social connection all across our planet.

Without a doubt, the most impactful book I read in 2019 was “The Art of Gathering: How We Meet and Why It Matters” by Priya Parker. In it, Parker beautifully weaves together not just the importance of gathering (and its benefits for professional and social/emotional growth) but also how to gather with purpose and intention. Even as a community builder, I had never before considered the science behind meaningfully gathering people together. This book changed my perspective - and it can change yours, too.

This year make the commitment to connect. Physically, in person, with other human beings. Do it for your mind, body and soul. Ready Priya Parker’s book. Join clubs & groups that take place offline. Engage! Having a hard time connecting with others? No matter where you live or work, chances are community centers, houses of worship or platforms like Meetup.org have already created local small-group gatherings focused on a common interest. (And if they haven’t, be bold and make one yourself!)

In this new decade, imagine how much we can elevate one another’s humanity through the simple, intentional practice of person-to-person connection.

To one and all, no matter how you celebrate: Happy New Year and Welcome, 2020!

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10 Brilliant Ways To Reduce Food Waste Daily

If you're interested in living a low waste lifestyle, the best place to start is your kitchen. We waste food every day -- and especially around the holidays! -- but there are easy ways to lessen that impact without having to make any radical shifts in our lifestyles.

Simple shifts in daily habits can make all the difference later down the line. Store your food properly so you don't have to throw it away so quickly. Only buy what you need - make lists, plan meals, measure ingredients. Understand how expiration dates work so you don't throw away food that's still good to eat. Most importantly, look for little moments in your cooking process to revise. Below we're sharing a few ways to reduce food waste...

10 Ways to Reduce Food Waste Daily

stock Up on Stock. Keep veggie scraps and trimmings in a bag in the freezer when you cook. You can use this later as the base for a flavorful stock. Follow this simple recipe. You can incorporate the stock into various dishes -- like grains and sauces -- or you can sip it on its own.

Don't stop at the stem. Make sure you use as much of your fresh ingredients as possible when cooking. Broccoli stems taste great roasted. Beet leaves make for an excellent salad. Carrot tops can be used to make pesto. Even celery leaves can be candied for a sophisticated garnish.

Make friends with the freezer. There are so many things can be kept in the freezer so they stay fresh longer. Freeze pantry items like flour and nuts, wedges of hard cheese, pre-chopped veggies, and even soup saved in single serving portions.

Save citrus peels. Use the peels to make homemade countertop cleaner. The peels can also be candied and saved in the freezer to use later in baking, cocktails or as a flavorful homemade snack.

When all else fails, Fritatta. Basically, every restaurant leftover can be thrown into a frittata. Use leftover veggies or veggie scraps, wilting herbs, and uneaten dinner remnants to add texture and flavor. Learn how to make a frittata here.

Handle Your Herbs. When fresh herbs start to wilt, chop them up and blend them with grass-fed butter, roll it into a tube with reusable wax paper and slice off pieces when you cook. You can also mix them with oil and make an infusion that doesn't really go bad (because oil is a natural preservative), or make a pesto or chimichurri and freeze the sauce in an ice cube tray to have single-serving portions available to cook with.

Repurpose Your Fruits. If you bought too much at the farmers market don't wait for them to go bad; instead, find another way to use them. Make jam with berries, get into canning, or freeze them at peak ripeness and use in a smoothie. Frozen fruit can easily be taken from freezer to baking dish for a summery cobbler at any part of the year.

Pickle it. Use your extra veggies and pickle them, done right they will last a long time. The fermentation process makes pickles prime food for a healthy gut. Learn how to make quick pickles here.

Use Those Coffee Grounds. If you make coffee every morning, save the brewed coffee grounds in the freezer and make into a homemade body scrub. This recipe only requires two ingredients.

Donate what you don't use. If kitchen DIY isn't your thing, save your fruit and veggie scraps in a bag in the freezer, when it's full donate to a community compost.

What do you do to reduce food waste? Share with the TCM community in the comments below!

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Take Five: Here Is An Intention-Setting Ritual We Love For NYE

How are a list of resolutions different from an intention-setting ritual? It's all about the power of creating an experience on purpose. Holistic life coach Serena Poon recently opened up on embracing vulnerability. Here she shares a ritual with tools to set intentions for the year ahead...

The new year can be a powerful time to call in energy that will help you realize your highest purpose and your best life. You have most likely used the new year in the past as a time to reset your health habits or to make commitments and goals for the year ahead. New Year’s resolutions are great! They can be wonderful tools for goal setting and for getting a head start on reaching your annual achievements. What if I told you that this year you can elevate your resolutions into powerful, energy-charged manifestations? Carving out the time to perform an intentional ritual will help you identify and attract the things that you would like to expand or discover in your life. Transforming your resolutions into rituals will also amplify the power of these intentions.

Ritual vs. Resolution

I’ve included my favorite ritual below, but first let’s talk about what makes a ritual different than a resolution. An intentional ritual will also help you achieve your goals, but with a deeper and more focused energy. Taking the time to really connect with what you want and the energies that surround that desire can create an emotional and spiritual vibration that will better help you realize your dreams. A ritual will also help you harness the energies of the universe to forge a strong and clear path to that which you desire.

One truly powerful way to manifest the things that will help you align with your greatest and highest good is to meditate on how you would feel if you were already experiencing these things that you want to call in. This powerful practice allows you to shift your energy to a place in which you have already realized your goals.

how to set up a New Year’s intentional ritual:

+ Find a quiet place that makes you feel good where you can disconnect from distractions.

+ Come with a clear vision of what you would like to call into your life. You can write it down on a piece of paper, if you’d like.

+ Bring the crystals of your choice. Crystals can help amplify your manifestations of growth, love and energy, so I love to incorporate them into my rituals. Crystals that can be powerful in manifesting your New Year’s desires include: clear quartz (amplifying intentions), citrine (abundance and personal power), rose quartz (love), peridot (money) and amethyst (healing).

+ Set up your quiet place. Set the mood for emotional and spiritual connection. You can light candles, create an altar or play ambient music, if it feels right.

+ Hold your chosen crystals in your hands. With intention, say out loud (or in your head is okay, too!): With love and grace, I bless and program these stones to hold the highest vibrational light and raise my vibration.

+ Sit down and create a circle around you with your stones.

+ Close your eyes and envision yourself surrounded by light and love.

+ Call out (or think it clearly in your head) what you would like to manifest in the new year.

+ Begin to imagine yourself with the things that you desire. Start to focus in on how you feel. How would you feel if you got that big promotion? Or if you met your life partner? Or if you realized financial abundance. How would it feel in your body? How would you carry yourself? What emotions would you experience? What type of people would be surrounding you?

+ Then you can close the ritual by saying (out loud or in your head): With my heart full of gratitude, I welcome a new path, new energy, new connections and new beginnings.

I perform this or similar rituals regularly and recommend that my clients do the same. They are incredibly powerful ways for shifting your energy and intention to attract abundance, happiness and personal power. These rituals become particularly potent during lunar events like the full and new moon and during special transitions, such as beginning a new year.

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10 Quick Workout Routines We Love For The Day After Christmas

It's the day after Christmas. The presents have been unwrapped, the stockings have been unstuffed, and after a month of merriment, you're craving a quick sweat. Finding the time to work out can be hard enough during the other 51 weeks of the year - but considering the fact that these next seven days are usually spent far from our normal routines, it can seem especially hard to fit in fitness during the week between Christmas and New Years. Never fear: Team TCM is here!

Whether you had a few too many sweets, sipped on a touch too many treats, or are staying away from home throughout the next few days, here are our favorite fast workout routines so you can get in a sweat wherever you are, whenever you can, without sacrificing moments with family, friends...or your oh-so-comfy bed.

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From Breakdown To Breakthrough: What Koya Webb Has Learned On Her Health Journey

Athlete turned holistic health coach, Koya Webb, can now add author to her resume. Her brand new book Let Your Fears Make You Fierce shares how she navigated the aftermath of an injury that threatened to end her career as a track and field star -- but also lead her to yoga and a new passionate path inspired by it. Below, she's sharing a few inspiring insights about how she went from breakdown to breakthrough, and the tools she used to get her to the other side if the struggle...

Have you ever had a dream that was so real to you that you could almost touch, smell, hear, see and maybe even taste it? For me, this dream was competing in the Olympics through track and field. Ever since I was in middle school, I had the vision of competing in the Olympics. I could see the look of pride in my parents' eyes and the look of joy and admiration beaming from my community. I knew with this accomplishment I could make a difference in the world. That vision was so real to me, so I consistently practiced and worked towards materializing it.

However, the universe had a different plan in mind. After experiencing debilitating, sharp pain in my back, I went to the doctor only to be told my collegiate track season was over. I had a stress fracture in my lower back and would have to sit the year out. This was crushing news to my Olympic dreams and soon after, my confidence began to crumble. I had built so much of my life, dreams and goals around track and field that I felt helpless and somewhat useless without it. Sure, I assisted my coach and helped my teammates during the time I was off the field, yet everything in me wanted to feel the steady pound of my feet on the pavement. To say I was devastated is an understatement.

Thankfully, there was a light at the end of that tunnel: yoga. After a session with a counselor who recommended I take a yoga class, I decided to go. In my mind, I had lost everything else that mattered to me so what more could I lose by trying yoga? Of course, my first class was frustrating and intimidating. I had to learn to be easy with myself as I was experiencing something new.

As I continued to say yes to yoga and show up for myself, yoga brought me to a greater stillness, peace and assurance in myself that I hadn’t felt in a long time. And my body healed. I returned to track a year after my injury and went on to win three championship titles—all because of yoga. Some years later once I realized my dream of competing in the Olympics and running track had shifted, it was now yoga that I turned to. And it has been evolving me, positioning me and empowering me in my purpose ever since.

So what did this all teach me? To start, I learned that even the biggest plans and visions we have for ourselves don’t compare to the vision spirit has for our lives. I have learned to be honest with myself and to check in with where I am in the moment and from there, make empowered choices that reflect who I am in the present. I learned to be flexible—not just physically—but in mind and spirit. And this flexibility and willingness to surrender to something greater has given me access and positioned me in ways that I thought running track could only do.

The one constant in life is change. Everything changes—even dreams. And that is okay. Just know that if the proverbial wrench is thrown in your plans, knocking off course every hope and dream you had, it is not the end of the world. Pause, breathe and consider that maybe, just maybe, it’s an invitation for something greater to unfold.

Learn more about how yoga helped Koya Webb heal with this interview from a few years back!

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How To Make Homemade Cultured Butter According To Paris’ Poilâne

Cultured butter is basically like regular butter but with one very important extra step. After pasteurization, butter makers will carefully add live bacterial cultures back into their recipe to facilitate fermentation. Fermentation gives the butter a distinctly delicious flavor, but -- most importantly -- makes it easier to digest. If you don't happen to be living in a farmhouse in the countryside somewhere in Europe, you can make cultured butter with a few simple steps as mapped out in the modern classic cookbook from Poilâne bakery and the Poilâne family, aptly named, Poilâne...

In France and other parts of Europe, butter is cultured by adding live bacteria to the cream before churning. The cream sits at room temperature long enough to ferment (culture). The result is butter with a slight tang and nuttiness. You can buy cultured butter, but it’s easy—not to mention fun—to make it at home. (Bonus: After you “churn” the cream, there will be some residual liquid—i.e., buttermilk.)

Because there are so few ingredients, buy the best you can. For the cream, look for one with a high percentage of fat and try to avoid ultra-pasteurized, which tends to have less flavor. For the yogurt, be sure it has active cultures and, for best flavor and texture, avoid those with added stabilizers; the ingredient list should contain only milk and yogurt cultures.

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Whip Cream, Break An Egg: 8 Ways To Be Angry in the Kitchen

TCM Classics -- we know how emotionally intense holiday season can be. We originally ran this story back in 2015, but find the advice to be even more useful today. 

Angry? Beat an egg. It'll buy you some time, keep you quiet and help you process all those thoughts while still "beating the hell out something delicious." In Finding Yourself in the Kitchen, chef and author, Dana Velden offers up spot-on insights like this one and the excerpt below. This is just the kind of hilarious insight that makes Dana's book one of our favorites of the year. See our full list of must-have gift books here and enjoy these tips from Dana that every cook in the kitchen should take to heart this holiday season!

A Delicious Way To Deal With Holiday AngstI'm not often angry but when I am, I can feel the energy bouncing around inside of me like a wild beast, and the only thing I can focus on is the urgent need to let that tiger out. Slamming things like doors and dinner plates is one way to do it, although that can create a whole new set of problems. Yelling, too, offers a release but it can also cause a lot of grief: When the tiger speaks for me, I usually regret it for a long, long time.

Anger is an emotion of rejection. It has a hard time sharing the room with intimacy, although it can be said that we only get angry when we really care, when something or someone matters enough to us. But still, when we're angry, something is happening that we do not like, and in a very forceful way, we want it to go away.

People often deal with their anger in two ways: either flying off the handle or trying to smooth it over. Either way, we just don't want to feel what we're feeling anymore. But when life's circumstances conspire in a way that is deeply unjust, sometimes anger can be the appropriate response, so our anger can actually be worthy of exploration. If only we can find a way to be clear-eyed in the middle of its messiness and reactivity.

Anger contains within it its own antidote, a clue to resolution and peace. Somewhere in the middle of all that heat and mayhem, there's a truth that's perhaps a little too much to take but still necessary to know. We need to see clearly into anger even when we're caught up in it. Tricky stuff. It's hard to find this clarity when you're throwing a head of cabbage across the room. The release is there, but the opportunity for insight is lost.

It may be difficult to imagine, but this is a good time to go into the kitchen and find something to do that's useful and physically engaging, something that allows for vigorous and exhausting movement, like kneading bread. This way, anger's energy is diverted to something productive, and the mind has an opportunity to engage the root cause of the situation in a less reactive way. Or maybe your habit is to stuff the anger before it can bloom and get you into trouble? The solution is actually the same. By taking on a vigorous task, we can coax the anger out into the light of day, giving us an opportunity to reflect before immediately channeling it back into the activity.

So when you find yourself in the realm of anger, don't lean into it and don't back away from it. It's only by standing straight up in the middle of the fire that you will find the nugget of truth that truly releases you. The trick is to stay connected to your anger without being controlled by it, and one way to do that is to go into the kitchen, roll up your sleeves, and start beating the hell out of something delicious.

8 Ways To Be Angry In The Kitchen

1 - Whip cream using only a hand whisk, a clean bowl, and all the strength available in your dominant arm.

2 - Skip the electric mixer and cream the butter and sugar in a sweet recipe with a wooden spoon.

3 - Finely shred and then squeeze and knead and pummel a head of cabbage for sauerkraut. 

4 - Try your hand at gougeres, a French cheese puff that requires beating several eggs into a sticky dough until it is smooth.

5 - Make Southern-style beaten biscuits, which require 20 minutes of being whacked with a hammer (30 minutes if they’re for company).

6 - Make mayonnaise by hand.

7 - Make bread or fresh pasta - both require kneading.

8 - Get out the mortar and pestle and crush or grind away.

Reprinted from Finding Yourself in the Kitchen by Dana Velden. (c) 2015 by Dana Velden. By permission of Rodale Books.

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5 Sustainable Gift Wrapping Ideas That Aren’t Ugly

Is a gift without wrapping even a gift at all? Of course, it is, but the extra layer of effort definitely makes the experience feel that much more special. We've been looking for sustainable gift wrapping ideas that create less waste, but still feel special -- and experiential.

If you're worried about not having a polished final product, fear not. With some guidance, the sustainable gift wrapping ideas below can be just as elegant as your average paper and bow -- plus, you'll get extra points for saving the planet. Got a genius idea you don't see on our list? Share in the comments!

Wrap It In Cloth | We love this approach inspired by furoshiki, a type of traditional Japanese wrapping cloth traditionally used to transport clothes, gifts, or other goods. The above furoshiki fabric wrapping comes with all Christy Dawn purchases and are made with leftover materials. You can also wrap a gift in a linen, napkin, tablecloth, or scarf. Make the wrap part of the gift or hit up an antique store, estate sale, or even Etsy.

Put It In A Pot | Gifting small items like makeup, perfume or candles? Gift them in vanity-worthy container. Try gathering kitchen gifts in a basket or pot. It's cute, unexpected and can be re-used -- basically two gifts in one.

Recycle Your Bags | It's fair game to give a gift in an unbranded shopping bag or gift bag you've received from someone else and handled with care. Fold in some tissue paper and call it a day in the name of sustainability.

Get Crafty | Instead of wrapping paper, try using old maps, newspaper or sheet music. Use what you already have laying around or score some cool vintage at your local flea market. We're personally partial to sheet music.

Gift An Experience | Give the gift of a class, workshop or spa experience. No wrapping needed.

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Black + White Cookies with Tahini

With all the baking this time of year, any dessert recipe with a hit of healthy is what we're after. (Actually, any and all nutritious cooking is much needed.) Enter The Goodful Cookbook. It's full of simple, intentional steps to eat and live well, with more than 125 recipes that make everyday meals a nourishing, mindful experience. Start with the one below...

You’ll get both your yin and your yang in this Middle Eastern–influenced, nutty take on New York City’s signature cake-y cookie. This version is hearty and not too sweet. It goes seamlessly with a morning mug of hot coffee or a cup of tea. Tahini is ground sesame seeds and is a great source of calcium, iron, magnesium and B1 vitamins.

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How To Navigate Dinners When Your Fam Is Not On Your Diet

Home for the holidays? Integrative nutritionist Jennie Miremadi is sharing practical and emotional advice for how to feel good, stick with your own eating plan and still get along with the whole tribe. Here's a hint: You're in charge...

If you’re going home for the holidays, you don’t have to resign yourself to a week of unhealthy eating. And, you don’t have to feel unwell just because your family doesn’t eat the way you do. By being proactive in how you communicate with your family and making sure you have food you can eat, you set yourself up for success and make it possible to stick to your healthy diet.

How To Navigate Eating Healthfully When Home For Holidays

Explain your “why” | You have the ability to make your family more receptive to your eating just by changing the way you talk about it. If you criticize the way they eat, you put your family members on defense and potentially make them feel like you’re rejecting them. If they’re feeling hurt, it’s unlikely they’ll have any desire to support your efforts to eat healthy while you’re with them. So, it’s important to explain why you eat the way you do without placing judgment on them.

For example, instead of saying, Mom and Dad, how can you eat that, it’s so bad for you, say, I’m sure it’s really delicious but whenever I eat deep fried food, I get bloated and my stomach hurts for two days. By explaining how the food makes you feel in your body without judging them or the food, you enable them to understand where you’re coming from. Create a context that makes them want to support you in feeling well during your visit.

Take Responsibility | Whether or not your family supports your healthy eating, it’s your responsibility to make sure that you have food that you can eat during your visit, not theirs. Many people who changed to a healthy diet had no idea how to prepare delicious, nutrient-rich meals when they first began to eat this way. It takes work to figure out how to remove the inflammatory ingredients that you used to eat and substitute them with new, healthy ones. And, if your family doesn’t eat the way that you do, it’s unlikely they’ll have any idea what kind of replacement food to get for you even if they want to help you. So be proactive! Go to the grocery store when you arrive and stock up on food—this will empower you to feel healthy and eat well during your stay.

Bring Back Family Classics | Are there any meals that you ate growing up that you would still eat on your current diet? For example, if you don’t eat dairy or gluten, are there any dairy- and gluten-free dishes that your family ate when you were a kid that would work for you now? (Maybe roast chicken with vegetables or turkey and wild rice stuffed bell peppers.) Make life easy on your family by suggesting dishes they already like and know how to make that you can eat too. Not only will everyone be satisfied with the meal, you’ll also be educating your family on how to make food that meets your needs.

Make Modifications + Be proactive | Brainstorm dishes your family makes that could easily modify to accommodate your dietary preferences, then ask if they are willing to make tweaks to the dishes so that you can eat them too. Tell them that you’ll go to the store to get all of the replacement ingredients and help prepare the dish with them. Or, if the “problem” ingredients are only added at the end, ask your family if you can take out a portion of food for yourself before they finish off the dish. The key here is to be proactive.

Get Your Chef On | Give your family a night off and offer to cook them a meal. Upgrade a traditional holiday dish by substituting healthy ingredients or prepare a selection of your favorite nutrient-rich dishes. By taking charge of a meal, you get to show your family that healthy food can be delicious. And, the best part is that your gesture may inspire a deeper connection with your family. By making an effort to show them a piece of who you are, you give your family the opportunity to get to know you better, which may bring you all closer together.

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Make Fig + Forage LA’s Cozy Avocado-Covered Shakshuka

Last fall, while in Big Bear we indulged in this cozy spread at the Kitchy Cabin by Chef Lindsey Chase of Fig + Forage LA. Everything Lindsey whipped up for us over the weekend was divine, but this shakshuka recipe draped in slices of fresh avocado was the best...

This has always been a staple dish in my blended family's kitchen. With our Morroccan and Israeli roots, there are too many variations to count. Sometimes we add white beans, Swiss chard, feta or anything that needs to be used up or make a heartier breakfast. However you spell it, whatever you add, it’s always delicious!

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The Smart Girl’s Guide To Collagen Boosters: This Dirty Rose Chai Latte Changes Everything

We’re just short of obsessed with our contributing herbalist, Adriana Ayales. The Costa Rican-born founder of NYC apothecary Anima Mundi has a certain mastery over the power of plants and has recently released two new versions of our favorite product: Anima Mundi Collagen Booster.

Not only is our fave new version packed with rose petals and chai spices, but Adriana is telling us it is easier to digest thanks to the spices’s support of digestive flow. Her unique blend of bioavailable herbs that boost collagen are one of the many reasons we trust Adriana’s herbal magic...

The Basics On Collagen

Collagen is the most abundant protein in our bodies, especially as a Type 1 collagen. It’s found in our muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, while also replacing dead skin cells. When it comes to joints and tendons—in the simplest terms—it’s the glue that binds the body together.

Healthy skin, nails, bones and connective tissue need collagen to be strong and radiant.Collagen production naturally declines as we age—for most of us at least—yet if you nourish and intake high quality collagen sources, you can begin to defy the classic aging process. Certain herbs contain unique chemical and energetic properties that boost collagen production.

Read on as Adriana dives deep on using these herbal benefits to increase your body’s natural collagen production…

Herbs That Boost Collagen Levels

A fascinating element that a lot of these herbs share in common is their energetic and chemical properties. The bone-mending type of herbs are naturally high in silica, calcium and minerals, which assists in bone strength and healing. Some of these herbs are astringent, yet contain what Adriana calls the holy glue—it’s an essential glue (a demulcent quality) in the plant that, once metabolized, becomes an incredibly powerful food for our bones, connective tissue, skin and more.

Not many herbs contain these two oppositional natures—astringent and demulcent—and it is here that this nutrition must be widely used and understood in order to reap the incredible health benefits. Many of these herbs have been widely studied by the scientific community, backing up ancient folkloric uses among many cultures worldwide.

Here are the top herbs used to boost collagen and that are backed by substantial scientific studies, along with ancestral use:

CHINESE KNOTWEED: HE SHOU WU | Polygonum multiflorum (Fo-Ti)
The root of the fo-ti plant can restore fertility, help maintain hair color, boost energy, rejuvenate the nerves and brain cells, tone the kidneys and liver, fortify the bones and purify the blood. Athletes use it to improve performance and reduce recovery time.

This adaptogenic root has been used in Traditional Chinese Medicine for more than 3,000 years. According to legend, the man who first discovered fo-ti was delighted to find that with regular use, it revived his natural dark hair color and sexual virility. It is said he lived up to 160 years old. Since that time, fo-ti has been regarded as a sort of a fountain of youth and held as the elixir of life within Eastern traditions.

There are literally thousands of first-person reports and a handful of clinical studies of fo-ti (or preparations including the herb) demonstrating a remarkable ability to reverse hair loss and restore rich color to white or graying hair. Modern day use makes He Shou Wu a notable adaptogen for its harmonizing effect on the endocrine system (hormone-producing glands), and for its high zinc content, which is one of the key effects on hair growth and restoration. It’s also very well known for its jing preserving qualities—our primordial energy that fuels life, sexuality and vital essence, according to Traditional Chinese Medicine.

Due to its longevity promoting nature (including the superoxide dismutase, which is one of the most powerful antioxidants to the human body), it’s precisely the antioxidant that has been credited for reversing diseases, increasing immune protection and lifespan. Some of the more notable studies reflect its ability to protect bones from oxidative stress, chemo-protective qualities, increasing natural killer cells showing anti-cancerous support to several forms of cancer and being neuro-protective.

ANCIENT BONE HEALER: HORSETAIL | Equisteum arvense, spp.
Horsetail is one of the oldest plants on the planet. The hollow stems and shoots of horsetail are a rich source of naturally occurring calcium, magnesium, potassium and other valuable nutrients (including silica crystals). Many of the medicinal properties of horsetail can be attributed to its high silica content, which is easily absorbed by the human body.

Silica is an essential trace mineral that plays an important role in the development, strengthening and maintenance of healthy bones and teeth. Silica also restores weak connective tissues in blood vessels, cartilage, tendons and in collagen—the body glue that helps hold our skin and muscle tissues together. Silica speeds the healing of bone fractures, it is said to help rheumatism and arthritis by improving the elasticity of the joints, and is recommended to athletes for sprains, pulled hamstrings and torn ligaments.

ANCIENT MINERALIZER: NETTLES | Urtica dioica
Nettles contain a high amount of calcium, silica and sulfur, making it an excellent source to help boost collagen receptors. Nettles are often used in beauty products like shampoo and soap, as it restores, repairs and is known for its antiseptic qualities. Stinging nettle is a valuable tonic that can support the immune system, spleen, circulatory system, urinary tract, nervous system, respiratory tract, digestive system and endocrine system, including the adrenals, thyroid and the pancreas. In-vivo and in-vitro studies have also demonstrated its ability to protect from neurodamage, protect the immune system, strengthen bones and even support prostate health. It is indeed a plant of many remedies!

Nettle is a multi-vitamin. Other nutrients found in nettles are calcium, carotene, magnesium, vitamin A, B + K, potassium and protein. Nettle leaves are rich in silica and sulfur, making it an excellent candidate to strengthen hair follicles, shafts, strands and preventing easy breakage and damage. Increasing nutrient-rich blood flow circulation in the scalp helps to feed every hair follicle promoting healthy, long and lustrous hair.

Nettle has been used for hair care for centuries. Not only does nettle leaf help in controlling hair loss, but it may help in hair growth. Nettle leaves are rich in vitamins A, B1, B5, C, D and E. It also contains flavonoids, essential aids and proteins, nourishing the scalp and helping promote healthy and shiny hair.

DHT, an androgen hormone and sex steroid, is created as a byproduct of testosterone. Androgens like DHT bind to receptors on the sebaceous glands, which is a major stimulating effect and as a result causes increased output of oil on the skin. Nettle inhibits and lowers DHT, supporting the reduction of sebum production nicely and even shrinking sebaceous glands. This also ties to its abilities to help prevent hair loss. Used internally and externally it can assist with the aforementioned qualities.

Nettles's astringent properties may help with tightening the skin, assisting the skin and scalp, possibly preventing eczema and the healing of small cuts and bruises. Due to its high antioxidant makeup, it assists in combating the effects of multiple stressors, therefore protecting from our collagen receptors to our endocrine system.

THE IMMORTAL: GYNOSTEMMA | Gynostemma pentaphyllum (Jiaogulan)
Gynostemma contains over 80 different saponins (gypenosides) compared to the 28 found in ginseng. As well as these saponins, gynostemma is a natural antioxidant and a rich source of healthy vitamins and minerals. Many people suggest that gynostemma is one of the best adaptogens found in nature, which are also referred to as biological response modifiers.

Gynostemma is called the immortality herb for good reason. It was originally brought to scientific attention because population studies revealed that those who consumed it regularly were living longer and significantly healthier lives. Researchers believe that the main reason for this general benefit is that it contains two very important antioxidants—glutathione and superoxide dismutase. One clinical study revealed that taking gynostemma each day for a two-month period reduced many of the signs of aging including fatigue, insomnia, memory loss, diarrhea and poor balance. The anti-aging benefits of gynostemma are due to its many rejuvenating properties, which all actually serve to protect the body from the damaging effects of stress.

Gynostemma has been used for thousands of years for its wide array of healing abilities. It’s commonly used for its energizing effects, digestive help, cardiovascular health and hormone balancing qualities. Its demulcent qualities grant an extraordinary nourishing power to the gut, which is why it has been often used for weight loss, as it helps flush the intestinal walls while providing an anti-inflammatory effect.

THE RADIANT ONE: CALENDULA | Calendula officinalis
Calendula has been used since ancient times for its phenomenal abilities to restore skin, assist in wound healing and activate collagen receptors to increase the skin's natural glow. Calendula flowers have long been employed in folk therapy, and more than 35 properties have been attributed to decoctions and tinctures from the flowers.

The main uses are as remedies for burns (including sunburns), bruises and cutaneous and internal inflammatory diseases of several origins. Folk medicine in different parts of the world have used it for its beautifying chemistry, from preventing wrinkles, to oxygenating the blood, to increasing overall circulation. Modern research has proven many of its healing abilities, along with noting its extraordinary ability to protect the skin from cellular and oxidative damage.

The antibacterial and immuno-stimulant properties of the plant make it extremely useful in treating slow-healing cuts in people who have compromised immune systems. The University of Maryland Medical Center reports research indicating topical application of calendula cream helps to heal wounds and works as a local and internal antiseptic.

THE QUEEN OF THE JUNGLE: MANGOSTEEN | Garcinia mangostana
Collagen keeps our skin firm and resilient, and protects it from wrinkling. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen to those amino acids, so they may do their part in collagen production. Mangosteen peel has been known for being not only one of the highest sources of vitamin C found in nature, but it also contains a mega-load of antioxidants.

Mangosteens contain a high amount of polyphenols known as xanthones, which are known for their myriad of healing abilities that it contains. According to scientific studies, xanthones from the pericarp, whole fruit, heartwood and leaf of mangosteen (Garcinia mangostana) are known to possess a wide spectrum of pharmacological properties (including antioxidant, anti- tumor, anti-allergic, anti-inflammatory, anti-bacterial, anti-funga and anti-viral activities). It also contains promising chemo-preventive and anti-cancerous properties.

As far as beauty chemistry goes, the high amount of antioxidants has shown to be an excellent skin tonic. Several studies have found that the pericarp was particularly successful at curbing the production of acne-causing inflammation, along with other skin breakouts (like cirrhosis, eczema and inflammation-based rashes). Besides using xanthones to defend the skin, the fruit also promotes microcirculation improving the appearance of skin vitality and radiance. Another study demonstrated that because of its phenolic-rich makeup, mangosteen pericarp extract was able to protect the skin from free radicals, showing serious potential as an anti-skin cancer agent.

Three Collagen Boosters To Choose From

NEW: Dirty Rose Chai Collagen Booster | A delicious and more easily digestible version of the original, Collagen Booster. Dirty Rose Chai includes a blend of chai spices from cardamom to cinnamon and freshly dried rose petals. TRY IT

Collagen Booster (Original) | This is the product we’ve been drinking for a while. Packed with powerful mineral-rich greens like nettle, we count this afternoon beverage as one of the healthiest parts of our daily routine. TRY IT

Super-Fruit Bliss Collagen Booster | Anima Mundi has included Shizandra berries for their adaptogenic and beautifying properties, along with Dragonfruit and Cranberry known for their high antioxidant content and skin protecting properties. TRY 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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7 of The Most Beautiful Shops In Los Angeles

Shopping in la can be an experience. While the retail landscape is changing rapidly right now, one thing is sure - we all love an experience. We’ve handpicked some of our favorite boutiques in Los Angeles that’ll inspire you just for stepping through their doors and might just help you find the perfect holiday gifts too...

RAQUEL ALLEGRA | 8372 W 3rd Street

Raquel Allegra's clothing is entirely manufactured in Los Angeles, which is also where their first Flagship store is located. Raquel Allegra initially started off as a small collection of vintage shirts and has grown into a full womenswear collection. The brand's mission is to support women and help them feel confident. Additionally, Allegra contributes a portion of their proceeds to the CanopyStyle campaign, which aims to protect endangered forests.

Tortoise general store | 12701 Venice Blvd

Tortoise General Store is a locally owned store in Mar Vista, run by husband and wife duo, Keiko and Taku Shinomoto. TGS contains a collection of curated Japanese household goods including ceramics, furniture, clothing and more. This store's philosophy is that of a slow and steady life, now thats a message we can get behind.

ROLLING GREENS | 7505 Beverly Blvd

Rolling Greens is a Southern California home and garden shop. They have three locations in Los Angeles and their retail stores display an array of unique containers and planted arrangements. Not to mention, they have a wide assortment of  unique objects, candles, antiques, and other home decor items. This one-stop shop will fulfill all your holiday gifting needs, we promise.

THE ROW | 8440 Melrose Pl

The Row is the flagship store for the fashion line created by the Olsen twins in 2006. This luxury boutique recently won an American Architecture Award for their stunning interior design. The shop carries designer brands such as Helmut Lang & Rick Owens, and mixes in tasteful vintage jewelry and antiques. This modern and chic retail home will provide you with a one of a kind shopping experience.

midland SHOP | 8634 Washington Blvd

Midland Shop was founded by best friends Paige Appel & Kelly Harris. Their store is filled with SoCal inspired home goods, shoes, clothing, & perfumes that are all ethically produced. A great shop to stop by to pick up last minute gifts or find curated items for your own home.

BLDWN | 8424 Melrose Pl

BLDWN is a contemporary lifestyle brand that opened up their first flagship store located in the heart of melrose. This sleek and modern retail space was designed by Montalba Architects and was meant to celebrate American design. BLDWN showcases a curation of furnishings by well known American designers & ceramicists, as well as up and coming artists.

iNDIVIDUAL medley | 3176 Glendale Blvd

Individual Medley is a stylish boutique located in Atwater Village. Their goods are carefully selected and made by artisans from all around the world. They also carry designers who are local and you can often find a selection of vintage apparel on their rack. Individual Medley is community driven and they often hold workshops and other events in their shop. We are lucky to have such a charming store right here in Los Angeles.

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How Healthy Is Oat Milk? What To Know About The Latest Vegan Milk Craze

What's the big deal about oat milk? Here in LA, the oat milk matcha latte has slowly taken over the beverage du jour -- and with good reason. Whether you're drinking it in a latte or pouring it over granola, there's just something about the creamy texture of oat milk that's better than the rest. Just after celery juice, you could call it 2019's beverage of the year.

Choosing a healthfully-made oat milk is key. When it comes to clean eating, it's not what you eat, but how what you eat was made that seems to matter most. We've been swooning over Pressed Juicery's new oat milk (they even make a matcha version!) and were glad to learn that it is free of gums and stabilizers, but packed with fiber and protein.

With the long list of milk substitutes out there, we decided to cut through the white noise (or milk, if you will) and give you insights on one of the healthiest, tastiest and most environmentally-friendly milk alternatives out there. We asked Dr. Axe for  few notes on the benefits of oat and were happy to learn about oat milk's benefits...

So, What Is Oat Milk?

Oat milk is a vegan alternative to cow’s milk that’s been gaining widespread popularity recently. It’s made by blending one cup of soaked, old-fashioned rolled oats in a blender with about three cups of water and then pouring the liquid through a cheese cloth to extract the milk. Depending on which oat milk recipe you’re using, you can also add cinnamon, vanilla, dates or other natural sweeteners to to enhance the flavor.

Thanks to its growing popularity, oat milk is now available pre-made at many grocery stores and health food markets. Not only have food manufacturers made it easier than ever to enjoy this type of milk, but they also often add extra vitamins and minerals to create a product that’s rich in many micronutrients found in cow’s milk, such as vitamin A, calcium, riboflavin and vitamin D.

Is Oat Milk Healthy? Oat Milk Benefits

1. Lactose-Free and Vegan
Whether you avoid conventional milk to minimize your intake of animal products or because the lactose found in milk simply doesn’t agree with your stomach, oat milk is a good alternative. It’s made from oats and water, so it’s free of both dairy and lactose, making it an ideal substitute for those with dietary restrictions who may be following a dairy-free diet.

Much like other nut milks, it can be easily swapped in for milk in many different recipes. You can use it in cold desserts like pudding or ice cream or even add it to your morning bowl of cereal for a quick and convenient vegan milk alternative.

2. Helps Prevent Anemia
Anemia is a serious condition characterized by a lack of red blood cells in the body. This can result in a long list of anemia symptoms, ranging from fatigue to pale skin and beyond. There are many different conditions that can result in anemia, but it is often caused by a lack of certain essential nutrients required for the synthesis of red blood cells, such as iron and vitamin B12. For this reason, those on a vegetarian or vegan diet are at an even higher risk of anemia, as most plant foods are lacking in these important micronutrients.

Just one cup of oat milk contains approximately 10 percent of the iron you need in the entire day, making it an especially good source for vegans and vegetarians. Paired with other iron-rich foods, such as spirulina, lentils and dark chocolate, adding a serving or two of oat milk into your diet can help promote healthy red blood cell production and prevent anemia. (2)

3. Lowers Cholesterol
Oats are well-known for their heart-healthy benefits and ability to keep cholesterol levels in check. This is because they contain a type of soluble fiber called beta-glucan, which has been shown to have potent cholesterol-lowering properties. Interestingly enough, research has found that the beneficial effects of beta-glucan in oats are even retained in oat beverages like oat milk. (8)

A human study published in the Annals of Nutrition & Metabolism found that drinking oat milk for five weeks significantly lowered levels of both total and bad LDL cholesterol to a greater extent than rice milk. (9) Another study out of the University of Lund’s Department of Applied Nutrition and Food Chemistry in Sweden had similar findings, reporting that drinking oat milk for just four weeks was effective in reducing cholesterol levels in healthy subjects. (10)

Oat Milk vs. Almond Milk vs. Conventional Milk

So how does oat milk measure up against conventional milk, and how does it compare to other popular milk substitutes, such as almond milk?

When it comes to taste and texture, oat milk has a naturally sweet flavor like almond milk and is thin, much like skim milk. Like other nut milks, it’s usually available in several different flavors, such as chocolate or vanilla, although it’s also possible to opt for unsweetened and unflavored varieties as well.

In terms of nutrition, oat milk is higher in calories and carbohydrates than almond milk but also contains more protein and fiber. Much like oat varieties, almond milk is often enriched with micronutrients, such as vitamin D and calcium. However, there are some minute differences between the two — almond milk also contains vitamin E, for example, but is lower in riboflavin.

Compared to regular cow’s milk, oat milk is slightly lower in calories but contains nearly double the carbs. Cow’s milk is also higher in protein and rich in many important vitamins and minerals. While many of the micronutrients in oat milk have been added in during processing, conventional milk is a natural source of many nutrients like calcium, riboflavin and vitamin B12.

Oat Milk in Ayurveda and TCM

Oats fit seamlessly into an Ayurvedic diet and are also commonly used in Traditional Chinese Medicine to treat a variety of conditions.

In particular, oats are often used in Traditional Chinese Medicine to help lower blood pressure, reduce boils and improve stool consistency. Oats are also believed to strengthen the spleen and pancreas as well as help dry dampness to prevent fluid accumulation.

In Ayurveda, oats are used to reduce appetite, promote regularity and increase stamina. They are also believed to have sedative, calming properties and are especially nutrient-dense and nourishing. They can help balance the vata dosha but may aggravate both pitta and kapha doshas depending on how they are prepared.

Where to Find and How to Use Oat Milk

Wondering where to buy oat milk? While it may not be as easy to find as other milk alternatives, such as almond milk or soy milk, it is becoming increasingly available due to its recent rise in popularity. You can usually find it near the other nut milks in the health food section of your local grocery store. You can also find certain oat milk brands through online retailers as well. Be sure to look for an unsweetened variety, and check the ingredients label carefully to pick a product with a minimal amount of added ingredients.

If you’re having difficulty finding oat milk, you can also try making it on your own. Not only does this give you complete control of your ingredients, but it also allows you to make your oat milk unsweetened and free of preservatives. To make your own oat milk, simply soak a cup of oats in water for 30 minutes, then combine with three cups of water and blend in a food processor. Using a cheese cloth or nut milk bag, you can then strain the milk and enjoy.

There are plenty of potential uses for oat milk. You can swap it in for conventional milk in your cereal and overnight oats or use it to whip up certain types of desserts that don’t require cooking, like pudding or ice cream. You can also use it in your favorite beverages and add it to your morning smoothie, latte, tea or coffee. Just be sure to avoid directly heating this milk as it can thicken and develop a gelatinous texture.

History

Plant-based milk has long been used as an alternative to conventional milk by those with allergies or dietary restrictions, as well as those looking to reduce their consumption of animal products.

For many years, soy milk was the leader in plant-based milk alternatives due to its long shelf life, nutrient density and versatility. However, around 2010, almond milk began growing in popularity and surpassed soy milk as the most popular variety consumed in the United States by 2013. (13)

According to recent data released from Nielsen, plant-based milk products make up about 9.3 percent of all milk sales in the U.S. (14) In addition to soy, oat and almond milk, new varieties, such as hemp milk, coconut milk, rice milk, quinoa milk and hazelnut milk are also available, each providing its own unique set of health benefits and nutrients.

Oat milk can be a healthy lactose-free and vegan alternative to conventional milk, but there are some oat milk negatives that need to be considered as well.

If you have a gluten intolerance or sensitivity, you should be sure to select only oats and milk that are certified gluten-free. This helps prevent cross-contamination to ensure that your milk is completely free of even trace amounts of gluten.

Additionally, while commercial oat milk is enriched with many of the micronutrients found in cow’s milk, homemade oat milk does not contain these same added vitamins and minerals. If making your own, be sure to get these important nutrients from other sources in a well-balanced diet.

When buying oat milk, look for brands that are unsweetened and contain minimal added ingredients. This helps preserve the health benefits and nutritional content and reduces the risk of adverse side effects caused by extra ingredients, like preservatives or additives.

Final Thoughts

Oat milk is a popular milk alternative made by blending soaked oats with water and straining out the solids to produce a milk-like beverage. It’s vegan, soy-free, lactose-free and often gluten-free as well. Incorporating oat milk into your diet may help boost immunity, lower cholesterol levels and prevent anemia. Oat milk provides a unique array of nutrients and can be enjoyed on a healthy, well-rounded diet as a nutritious alternative to conventional milk.

Notes and attribution from Dr. Axe found 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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