Meet Lifehood: The New Design-Forward Spa That’s Paying It Forward

Don't let the Schindler Sling chairs distract you (it's hard, we know)—Lifehood may look like just another design-forward health spa, but it's actually a company with a social purpose. There's so much lighting us up about Lifehood, here's what you need to know...

Why We're buzzing: First, let's talk looks. Lifehood's drool-worthy design is the work of AD100 designer Brigette Romanek, in collaboration with founder Amy Krofchick. We've been Brigette fans forever, starting with some of our fave Los Angeles foodie spots right up to the ultimate boss-babe power club, The Allbright. Lifehood's 70's Cali, eco-luxury fabulousness is everything we need.

Krofchick has been blazing the trail to democratize the high-end massage industry with her hugely successful chain, The NOW. Leaving that partnership for new ventures, Amy now takes the accessible-luxury concept one step further by integrating acts of kindness right into the business model. Founded on the principles of kindness, gratitude and paying it forward, Lifehood clients are able to enjoy the benefits of therapeutic touch (for the mind/ body) and start a ripple effect of kindness and healing (for the soul!).

The space has four treatment rooms for table massages, offering 50 and 80-minute options, along with six chairs for 25-minute chair massages.

The space is also elevated by goods from our fave Los Angeles makers like RTH, Jiva Apoha and GjustaGoods.

The love it forward concept: Beyond just nurturing the body through massage, Lifehood nourishes the soul by creating an inclusive wellness movement through a unique sales model that supports a cultural shift toward kindness. With the first of its kind "Love it Forward" model, Lifehood clients are invited to purchase a discounted massage for someone they want to celebrate.

That gift is then delivered anonymously via email to the designated recipient by Lifehood, and only when they come in to redeem their treatment is the giver revealed—all through a personalized, handwritten message left for them.

Once the recipient has finished their treatment, they also have the option to "Love It Forward" and continue the cycle by gifting someone they want to celebrate. Lifehood customers will be able to see how far their cycle has gone through the Lifehood website.

Science proves that those who practice giving and kindness are happier and healthier. Lifehood
makes you feel good by giving.

inside the treatments: Lifehood’s treatments are focused on healing the body through intentional bodywork and energy exchange. Amber Lee, Ojai-based healing arts practitioner known as Plant as Compass and Bryan Grijalva, a body-work expert favored by professional athletes designed Lifehood’s ritual-focused treatments that facilitate mindfulness, gratitude and kindness.

Lifehood offers several massage add-ons, including CBD gumdrops from cult-favorite, Lord Jones. During a 25-minute chair massage, clients can enjoy an immersive VR experience that features unique California locations through Lifehood’s custom VR curated by content creator Justin Bishop. There are also custom audio meditations available made in collaboration with leading meditation and yoga teacher, Kevin Courtney.

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The Easy Gua Sha Facial On Every Beauty Editor’s Radar

We are wild for Wildling, the female-founded skincare brand whose gua sha empress collection is now a de facto beauty staple. We've been sharing their no-tox facial gua sha secrets to plump lips and release "eleven lines"  and we can't wait to share this step-by-step Empress Ritual. We like to think of this as the motherlode of all gua sha facial release techniques, so if you're new to gua sha, you're in luck...

The Ritual Gua Sha Facial

Practicing the facial gua sha ritual will clear, smooth, plump, tighten and rejuvenate skin while reducing under-eye circles and puffiness.

Stage 1 | Empress Tonic: Prepares the skin to absorb the oil, sweet fern, damask rose and Douglas fir plant waters which stimulate skin detoxification.

Stage 2 | Empress Oil: The Balm of Gilead and a resin nutrient complex nourishes skin and frees the flow by stimulating circulation.

Stage 3 | Empress Stone & Wand: Massage active ingredients into the skin more deeply than hands alone ever could, while rejuvenating, detoxing, lifting and toning.

How-To Gua Sha At Home

+ Apply Empress Tonic & Oil liberally to the face and neck and use the Empress Wand to release jaw tension and TMJ with the following moves:

 

+ Use the tip of the Empress Wand, pointing up to hook under the jaw bone, work from the chin out toward the ear lobe with medium-to-firm pressure.  

 

+ Use the tip of the wand to trace over the jawbone itself, moving from the center of the chin out to the tight muscles of the jaw. Go slowly to stimulate pressure points and release through this area.

+ Using the wand, work from the nostril to sculpt under the cheekbone out to the upper jaw.  

 

+ Massage in front of the ear down the jaw muscle.

 

+ Make small circles to release tight muscles or massages areas of soreness.

 

+ Take deep breaths and feel the relief.

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An Incredibly Relatable Excerpt From Gabrielle Bernstein’s Super Attractor

In her new book, Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams, Gabrielle Bernstein digs deep into her methods for -- you guessed it -- "manifesting a life beyond your wildest dreams." And seriously, if not now, when? Gabby and her numerous New York Times best-sellers (Spirit Junkie, May Cause Miracles, Judgment Detox) are permanent fixtures on our living mindfully radars.

We're loving this exclusive Super Attractor excerpt we nabbed to share with you. We can all relate to Gabby’s fixation with a single negative comment and the way she chooses to open up and make a shift back into what she calls 'the light’...

Whenever you get hooked into the perceptions of the physical world, ask yourself, “Do I wish to see this in the dark, or do I wish to see this in the light?” If you have the willingness to ask this question, then you’ll have the willingness to choose the light. The moment you ask yourself this question, you invite a spiritual presence beyond your own to guide your thoughts back to love. The question is a prayer for help. It’s a reminder that there’s a world beyond your physical sight, a world beyond fear, a world beyond limitation, a world that is bright. The vision of light is waiting for you to choose it. Consciously choose to see with light all throughout the day. Make this a habit.

Many miracles arise when you make this simple choice. I recently experienced a miraculous shift by choosing to see with light. One afternoon I received an email from someone concerned about a hateful post about me on someone’s Facebook page. A woman had written a long rant about how I was a fraud. You can imagine how devastating this was for me to read. What upset me most was that several people on her page chimed in with comments. People said things like “Finally, someone is speaking up about how awful Gabby is.” Typically I don’t react to hate on the internet. I have prided myself on a practice I call “forgive and delete.” But this post really triggered me. I spent hours stuck in the darkness of this negativity. I scrolled through other negative posts on this woman’s page, I got defensive, and I let myself feel depressed about it. Later that night, while I was still feeling really down about the post, my husband called me out. Zach said, “Are you still obsessing about that?”

I said, “Yeah. I can’t seem to shake it.” He looked at me with great compassion and said, “Stop reading her negative feed, and go help the people who want to hear from you. Start with the thousands of direct messages sitting in your Instagram inbox.” This was the miracle. I felt so much relief the moment he suggested that I redirect my focus off the darkness and choose to see the light instead. So I made my husband show me where to find the direct messages in Instagram (I had no idea!).

"I didn’t know the light was there because I wasn’t
looking for it!"

I then spent the next few days responding to the most beautiful stories, testimonials, and messages from people all throughout the world. People had been sending me notes of gratitude, prayers, and miraculous stories.

During those few days responding to posts, helping people recommit to their spiritual path, I felt full of light and purpose. I felt deeply connected to my community and infused with joy. I had disconnected from my perception of my body (physical self), which could be attacked, and I had reconnected to my spirit, which is a force of love in the world. I woke up on the third morning filled with love. Instead of picking up my phone or jumping out of bed, I immediately thought, “Pray for the people you’ve been connecting to.” I went into deep prayer. I started to send light to my community. I prayed for them to have peace of mind, health, joy, and their own spiritual awakening. I prayed for them to remember the light. I’d never felt more joyful in my life. The hateful comments on Facebook had faded away and held no power. I truly understood that “miracles are seen in light.”

This experience transformed me. Redirecting my focus off the negativity and on to how I could serve others was the catalyst for a great spiritual awakening. I could see clearly in the light and forgive the projections of others. Today I can say that I am deeply grateful for the women who were hating me on Facebook. They offered me a divine spiritual assignment and a miracle. I know that they can feel my love because I have released them. I love them for showing me that light can cast out all fear.

In this experience, I was able to identify my own core value. I came to realize that what I value most about myself is my ability to be a presence of love in the world. When faced with darkness, I was able to access the light by helping other people feel good. I came to see how, when we’re in a place of resentment or reactivity, we’re merely defending against the light. The only response to fear is love.

I hope my story helps you see how simple it is to lift the veil on the darkness of negative thoughts and reclaim your light. In any moment you can make this choice. When you feel bullied, choose to focus on how you can make others feel good. When you feel weak, focus on your strength to follow your spiritual path. When you’re outraged by the injustices of the world, focus on the practices in this book to realign yourself with your light so you can shift from an energy of separateness and return to love. Where there is darkness, may you bring light.

Excerpt from Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams by Gabrielle Bernstein (Hay House Inc., September 24, 2020)

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Got Anxiety? Ear Seeds May Be The Natural (And Chic) Answer

Hey, Anxiety, can we just get along? If it feels like anxiety is one big hanger-on'er, you're not alone. Anxiety is the most prevalent mental disorder, especially in women. Of course, we're in tireless pursuit to find manageable ways to get a grip on anxiety: yoga, breathwork, journaling, weighted blankets. Luckily, Chinese Traditional Healing expert, acupuncturist and herbalist, Mona Dan of Vie Healing, is here sharing how ear seeds meet anxiety head-on. Not only do we love that they support relaxation naturally, but could they be any cuter?

Anxiety comes in many shapes and sizes, and it's primarily because we too come in different shapes and sizes. In Chinese medicine, we say that we feel our emotions in our blood, but what does that really mean? It means when you feel something, you feel it all over the body. Some people feel anxiety by feeling off, by feeling jittery, they feel it in their stomach or chest, and it can be expressed through panic attacks or sleep disturbances.

Many times, we can't seem to shake it off. Why? Because we have blood memory which is just muscle memory. So what's needed? Stimulating blood flow, which is key to processing emotions. There are different things we can do to get the blood moving in Chinese medicine— acupuncture, cupping, herbs and 24k gold ear seeds.

Tell Me Everything About Ear Seeds...

Ear seeds are an ancient Chinese practice that uses the reflexology map of the ears, similar to the ones we have on our hands and feet. The ears are a neglected organ on the body because they are so small, however, they are very powerful. The ears are innervated—meaning they have lots of nerves—by four main nerves that communicate directly with the brain. (This is why massaging the ears are so relaxing.)

The reflexology map holds every point of the body and also includes symptoms, too. For example, if you have anxiety and are feeling it primarily in the chest, when you use the relaxation protocol you can also stimulate a point on the chest area.

How do ear seeds work? They work by applying stimulation on pressure points of the body which send signals to the reflex centers of the brain. The reflex centers of the brain send proper signals and chemicals that are sent through the body to scan what is going on internally with our nervous system response.

The body has two modes that should be working together. The sympathetic (excited/fight-flight) and parasympathetic (calming/processing) nervous system. If one system is working harder than the other, we feel imbalanced. Once the signals are sent, and problems pinpointed, the brain then sends the proper healing chemicals to regulate the nervous stem to relax symptoms.

Where do you apply ear seeds? There is a protocol that recommends targeting the main areas of the brain and body to reset. Then you can add extra points where you're feeling anxious. The first point is "shen men"—the upper ear, which calms the mind. The next point is called "point zero"—this point resets the nervous system. This point is also right next to the stomach point so it also helps with digestion.

The brain point is next, which is a great point for balancing brain chemistry. The endocrine point is at the bottom area of the inner ear and it assists with regulating hormones. Then the heart point in the middle of the bottom portion of the inner ear. This point is great for relaxing the heart. Lastly, we suggesting scanning the map of the ear and seeing what else you may need—maybe you have knee pain or cramping from your cycle, so you can use the uterus point. There are many body points, and they're all great for resolving ailments.

How long do you keep ear seeds on? The ear seeds should stay on for five days. After five days it is best to peel them off. You can do everything you generally do while you have them on. You can shower, go to the gym, sleep...everything.

Can I apply them myself or does a professional need to? You can definitely come into one of our locations and get them done, or you can buy a kit and do it at home. We really want to encourage everyone to get familiar with their ears because they're such a healing aspect of our body—and one that is so neglected. So before popping the next Advil or Tylenol consider applying ear seeds instead.

How does this whole concept gel with your current ear party? Learn more 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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12 Signs You’re Iron Deficient (Hint: You’re Probably Exhausted)

The way some women get a thrill about French beauty products, we get a thrill from German wellness products. Floradix is a liquid herbal supplement that’s been around for over 75 years and most natural health practitioners we’ve met think of it as the gold standard for addressing iron deficiency. We’re excited to partner with Flora, a family-owned brand we’ve loved our whole lives, and seeing Flora's recognizable bottles or boxes on shelves is always a sign we're in a health-food or wellness shop that knows what's up.

Women especially, listen up: Here’s everything you should know about iron deficiency and how to address it…

+ Iron is the most common nutritional deficiency worldwide with 12-64% of the population low in iron depending on where studied.

+ Some of those most often affected read like a Chalkboard reader profile: likely vegan, vegetarian, athletic, sometimes pregnant.

Symptoms Of Iron Deficiency

Typical signs and symptoms of iron deficiency?suboptimal iron levels include…

+ pale skin, especially under eyes, nails, palms of hands
+ brittle hair, breaking hair, hair in your brush and bathroom floor
+ nails are thin, brittle, flattened and will become spoon-shaped if deficiency is not treated
+ pale mucous membranes (pull down your lower eyelid, your bottom lip)
+ rapid pulse
+ fatigue and weakness
+ poor immunity/increased infections (i.e. colds and flu)

These symptoms can worsen and other symptoms can begin to appear as the deficiency worsens, such as...

+ decreased ability to exercise
+ shortness of breath
+ heart palpitations
+ poor concentration
+ poor sleep
+ low, listless mood
+ dizziness/faintness
+ sore tongue (papillary atrophy) and canker sores
+ cold hands and feet
+ ringing in head or ears
+ chest pain during exercise
+ headaches
+ restless leg syndrome
+ dry and dull hair
+ cracks at the corners of the mouth
+ easy bruising, that doesn’t heal quickly
+ pale complexion, olive skin tone, dark circles under eyes

Women + contributing factors to iron deficiency

Puberty + menstruation | Anemia and low iron are completely rampant in young women. For girls, puberty is a time of high iron deficiency. Growth spurts are often a cause, as needs are high then. Menstruation, pregnancy and nursing can all lead to deficiency as well. The more pregnancies, or the heavier the period, the more pronounced. Older women may have heavier periods, fibroids or low thyroid function as contributing factors. Iron absorption issues can be associated with low stomach acid and gastrointestinal issues (Celiac disease, Crohn’s disease, intestinal inflammation).

Athletically active women | Women who are involved in athletics are also at high risk. Studies have shown up to 35% of female athletes are iron deficient. Athletes may have increased iron demand, increased iron loss and sometimes impaired iron absorption. Iron deficiency may decrease athletic performance and cause fatigue, shortness of breath, difficulty concentrating and poor circulation. Optimal iron levels increase oxygen uptake, reduces heart rate and decrease lactate concentrations during exercise.

Vegetarians + vegans | ...should also watch their iron levels. Most vegan iron sources are also sources of anti-nutrients. Many grains, for example, unless sprouted, contain phytic acid that binds to iron. Drinking tea with meals binds iron. Certain greens like Swiss Chard, if eaten raw, are high in iron but also oxalate, which binds more iron than you get from the food, causing a net deficit.

Pregnant women | Rate of anemia in pregnant women in North America is reported to be as high as 17 to 31%. Iron is key in placenta development, the baby’s brain development and iron stores for the baby’s first six months of life, among other things. Iron deficiency has been linked to miscarriages, pre-term labor and postpartum depression. The risk of deficiency increases with each pregnancy.

How To Address An Iron Deficiency

It is possible, if not likely, that fatigue or hair loss is related to low iron, or suboptimal levels. Therefore, taking a product like Floradix which supplies iron, should correct it. However, nothing beats a blood test to find out for sure!

It is possible to be sub-optimal in iron, deficient in iron, or anemic. Sub-optimal is being within the safe or acceptable testing range, but you do not have enough to feel your best or look your best. This is extremely common. If you experience a lot of hair loss, are used to feeling tired and cranky, have poor concentration, occasional headaches and cold feet—you could be suboptimal.

A few key insights on blood tests:

+ If you are at a 40 - 50 ferritin, you are well within the range for normal. Most women seem to feel better above 75, somewhere around 80 - 90.

+ Be sure to get the results (numbers) not just whether you are in range or not. Remember that you can be suboptimal and still be within range. You may need to find a functional doctor to work with them to get optimized.

Common testing for iron checks only hemoglobin, the last marker to show a decrease in iron levels. Hemoglobin levels are a reflection of an advanced stage of iron deficiency. First, the body’s iron stores (serum ferritin) begin to drop. Next, red blood cells decrease in size and color and then hemoglobin levels begin to drop. After hemoglobin levels drop, you would be considered anemic. By only monitoring hemoglobin levels, an iron deficiency that could have been diagnosed in the earlier stages could go undiscovered until symptoms are much more intense.

The Good, The Bad + The Ugly On Iron Supplements

The biggest issue with most iron supplements is poor absorption, digestive upset and constipation—pretty much the last thing a low-energy pregnant woman needs to deal with.

Floradix is made in a liquid base with organically grown and ethically wild-crafted fruit juices, herbs rich in iron (spinach, nettles, kelp) and vegetables to enhance absorption of iron. The liquid formula does not require breakdown in the digestive tract so active ingredients are ready for absorption.

The liquid is taken 1 to 3 times daily before meals and apart from supplements (especially pre-natals). By taking the liquid in small, divided doses one has the best chance to absorb more iron (read: numbers go up faster), and to avoid digestive upset. Imagine your doctor thinks you need 30 mg of iron per day. It’s possible one can only absorb 8 to 15 mg of iron at once. Dividing the 30 mg into 3 doses means one maximizes absorption.

Floradix is formulated with 10 mg of elemental iron from 87 mg of ferrous gluconate (shown in studies to be highly absorbable and side effect free). It also contains a blend of vitamins B1, B2, B6, and B12. Floradix liquid ferrous gluconate form of supplementation has been studied to be specifically effective for pregnant women. 24% of study participants had an increase in ferritin levels, a 33% increase in red blood cells and a 61% increase in hemoglobin levels without side effects. The formula’s herbal and food base enhances the digestibility of the ingredients. We love being able to rely on food and herb-based supplement like Floradix whenever possible.

According to Flora’s holistic nutritionist, “In really bad cases of fatigue, it might take a while to find the true root cause. I have learned that often we have a lingering, low-grade infection at work wearing us down. That said, for the time being, if you are a woman of childbearing age and do not know what is causing your symptoms, Floradix is gentle enough to try without any blood testing for iron deficiency. That said, do not supplement for more than a month or two without going to get a blood test.” If you are anemic, doctors often recommend 325 mg pills of ferrous sulfate. To match the 325 mg of ferrous sulfate, you would need 60 mL of Floradix liquid.

Ready to try Flora's organically grown and natural liquid supplement? We're thrilled to offer 20% off your order and would love to hear all about your experience.

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The Flu You Won’t See On The News + How To Heal It

everyone talks about what happens while cleansing: A wave of flu-like symptoms flatten us, we wonder what we got ourselves into, and then the aha moment— "This must mean I really needed this." But how much of it is a result of physical toxin release or could it be we are having a full-on healing crisis? When we shift into cleanse mode, it's no surprise that along with detoxing on a physical level, there's a simultaneous energetic detox. Our systems are so disrupted on the healing journey that we can feel, quite literally, sick to our stomach. Holistic life coach and reiki master Serena Poon shares tools to get through this very real type of healing crisis...

As a Reiki master and practitioner, I am mindful that both my students and my clients have a clear and comfortable understanding of what it means to have a “healing crisis” or “energy flu” experience. Whenever any type of healing work is done, whether it’s an acupuncture session, a healing massage, reiki, pranic/quantum/theta healing or any other type of energy modality, there is a potential for the recipient to experience uncomfortable reactions known as a “healing crisis”.

How Does Our Energy System Become Overwhelmed?

Reiki and other energy healing modalities work to positively affect and gently support our energy systems by harmonizing our physical, mental, emotional and spiritual bodies. This is done by channeling source energy, clearing, balancing and grounding life force energy into our energy systems.

Essentially, the flow of energy through the physical and non-physical bodies activates our innate healing resources and encourages the gradual release of emotional, physical, mental and spiritual “toxins” that have built up over time in our systems from our cellular memory. The buildup comes from layers of past traumas, stress, anxiety, depression, fears and experiences that have resulted in imbalanced, painful emotions and chronic or acute health issues. When we work to release and heal these conditions, we allow our bodies to open up and expand, so that we can carry more love and light.

What Does The Energy Release Process Feel Like?

Much of the time, the release experience is quite gentle, and the cleansing process happens without much notice. Sometimes, the release of these toxins can be in the form of a “healing crisis” and be accompanied by physical discomfort in the form of flu-like symptoms, fever, dizziness, headache, disrupted sleep, sore throat, coughing, aching joints and muscles, stiffness, muscles tensions and contractions, pain, tingling sensations, nausea, constipation, and diarrhea.

The release process can also stimulate the nervous system and temporarily bring deeply held, repressed emotions, old patterns and painful memories back to the surface in an acute way, while our bodies work towards true healing. One can experience a roller coaster of feelings of grief, fear, anxiety, panic, despair, depression, sadness, anger, loneliness and frustration, as well as judgmental, blaming, victimizing, and abusive thoughts. These feelings of discomfort, of a “healing crisis” and “energy flu” are all part of the detoxification and healing process, and not usually a cause for concern.

However, if there are any severe or time extensive emotional or physical reactions or complications, it is always recommended to see your regular physician or seek other holistic, naturopathic and traditional healthcare, which works complementary with energy healing. For the most part, an energy practitioner can navigate someone through the discomforts of a healing crisis using infusing protocols that help ease the flow of energy as a person integrates and balances.

How Do I Guide Myself Through A Healing Crisis To Elevate My Energy?

Even without the additional help of an energy practitioner, you can guide yourself through the process by remembering a few key tips:

+ surrender to the process and allow your emotions to flow without judgement of them
+ allow yourself extra compassion, self-care and self-love
+ be gentle with yourself
+ soothe your body with nourishing food, baths, yoga and sleep
+ give yourself space, take some time off work, and off the electronic devices
+ journal and meditate with your healing crystals

A healing crisis can be a beautiful and powerful purification, and reset of the mind, body, emotional body and spirit. Our bodies are constantly changing, both energetically and on a cellular level, so the goal to release that which no longer serves us, to allow in more dynamic, cleansed energy, love, light and clarity. It’s a beautiful journey to embrace, to release, to trust and to grow.

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Mood Swings + Weight Gain: What’s Estrogen Dominance Got To Do With It

What do moods, sleep-cycles, weight and emotions have in common? They rely on hormonal health for balance. As women, our hormones are in perpetual flux - over the course of a lifetime, monthly and often within a single day. All it takes is one hormone to be out of synch and our equanimity is thrown out of whack. You know those times when you're extra moody, extra tired and it's extra hard to lose weight - and you can't figure out why? We got the lowdown from hormone and thyroid expert, Dr. Afrouz Demeri, about something called the estrogen dominance effect and it just may be the reason.  We're hanging on to every word about this vital piece in the hormone puzzle...

So many things in life require balance to be in sync and—equally important—keep that equilibrium. Unpleasant repercussions can result when that balance falters. Consider your hormones, the chemical messengers that tell your body what to do, when to do it and for how long to do it.

Your hormones control almost everything: Sexual function, metabolism, mood, you name it, hormones most likely play a role. As long as they stay balanced, hormones keep these functions humming well. Estrogen and progesterone, the two dominant female sex hormones, provide an excellent example of balance, and what can happen when hormones go wrong.

The Role Of Estrogen + Progesterone

Estrogen’s roles include blood sugar balance, immune health, strong bones, heart health, brain function and fertility. Your ovaries mostly produce progesterone, which plays a crucial role in the menstrual cycle. When both hormones are in balance, you have amazing energy. You’re lean and confident, you sleep well, your skin stays vibrant and you maintain a steady sex drive.

When progesterone or estrogen becomes out of balance, though, other hormones are quick to follow. The disastrous consequences can impact your energy, focus, waistline and overall health. High or low estrogen levels play a role in disease including polycystic ovary syndrome (PCOS), infertility, breast cancer and autoimmune disease. Progesterone imbalances can also spell disaster. When this hormone becomes too low, estrogen takes over the show, creating a condition called estrogen dominance.

Defining Estrogen Dominance

Estrogen overload—when progesterone levels drop and estrogen hogs the scene—can occur when:

+ your body overproduces estrogen
+ estrogen metabolism and excretion changes
+ your estrogen to progesterone ratio becomes out of whack

Estrogen dominance comes in two “flavors.” Frank estrogen dominance occurs with too much estrogen, period. When estrogen levels increase relative to progesterone levels, a condition called relative estrogen dominance can occur. This occurs during the second part of the cycle (the luteal phase), where estrogen remains high where it should be lower than progesterone.

How do you know this is happening? We measure estrogen and progesterone levels in this phase (days 19 to 21) of the cycle. That estrogen overload can spell back news for fertility, your mood, sex drive and so much more.

How Estrogen Levels Become Unbalanced

Multiple factors typically contribute to estrogen dominance. Rarely does one thing knock estrogen levels out of balance. In my practice, I’ve found these seven factors can drive or exacerbate estrogen dominance:

Stress | When the adrenals can’t keep up producing stress hormones, progesterone levels drop. As a result, relative estrogen dominance can occur. That’s because your body makes cortisol, the body’s stress hormone, from precursors that include progesterone. Chronic stress increases cortisol production. As a result, progesterone levels can decrease, disrupting the delicate balance of estrogen and progesterone.

Inflammation | Inflammation helps you survive when, say, you cut your finger and your white blood cells step in to help. But inflammation should do its job and chill out. Inflammation that lingers after it no longer serves your body, called chronic inflammation, contributes to nearly every disease. That type of inflammation often drives estrogen dominance.

Liver health | Among its many duties, this hardworking organ removes excess hormones. Environmental toxins, drugs, and alcohol can hinder the liver’s abilities. So can excess amounts of sugar, especially fructose. When your liver gets backed up or otherwise doesn’t work correctly, estrogen dominance can occur.

Gut issues | Overgrowth of certain bacteria in the gut prevents proper excretion and encourages reabsorption of estrogen. The gut microflora imbalances that result can contribute to estrogen dominance.

Environmental toxins | Xenoestrogens, or various chemical compounds that imitate natural estrogens, can create estrogenic effects. These estrogen mimickers are everywhere. Pharmaceutical drugs, chemicals in cleaning products, and hormonal residues in foods like conventionally raised meat and dairy are among the long list of toxins that can create or exacerbate estrogen dominance.

Being overweight or obese | The xenoestrogens you’re exposed to from your environment store in fat tissue. Carrying excess weight, then, can increase your risk of estrogen dominance. You’re also more likely to be insulin resistant, where estrogen becomes out of balance and increases chronic inflammation. When you find your ideal weight, your body can also maintain the right levels of estrogen and other hormones.

Nutrient deficiencies | Nutrients such as vitamins B6, B12 and folate play roles in estrogen metabolism. So do omega-3 fatty acids, which help manage inflammation. Deficiencies in any of these nutrients can contribute to estrogen dominance.

This is part one in a series. Watch this space for part two coming soon.

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All That Glitters Is Not Ethical: 8 Sustainable Jewelry Brands Disrupting The Biz

Jewelry is the one accessory that shoots straight to the heart. Every piece has a unique story. We fiddle a ring, touch the charm on a necklace... and just like that, we're transported to a special person, place or time in our life. But what about the issue of sustainable jewelry...

Sadly, there's often a backstory to that gem or metal that's not so warm and fuzzy. We've shared the scoop on the challenges of producing sustainable jewelry— the lack of transparency around ethical production and supply chain sustainability in the jewelry business. Toxic soil disruption, dangerous work practices, economic injustice— these are just a few of the devastating social and environmental issues being disrupted by brands who care.

We did a deep dive into eight sustainable jewelry brands committed to environmentally-friendly options, ethical and safe practices, recycling, upcycling, lab transparency and more. Here’s the scoop, so you can shop consciously too…

Loren Stewart | Baby chubbie huggie earrings shop now

Los Angeles based Loren Stewart creates heirloom-worthy pieces made of upcycled vintage gold in a waste-free production facility. They use ethically sourced materials in compliance with United Nations Resolutions and US labor practices. They are a part of the Jeweler’s Vigilance Committee and abide by US and UK Hallmarking regulations. We love their work and equally impressed by their integrity.

YOUNG FRANKK | crest ring shop now

 

Young Frankk is another brand working with recycled metals and locally made materials to minimize environmental impact. We also love this sustainable jewelry brand's plastic-free packaging.

saskia diez | net sustain wire silver ring shop now

Saskia Diez is a German jewelry designer who creates minimalist, modern pieces from recycled gold and silver, using local goldsmiths and locally sourced materials.

artisan & fox | jano hammered cuff shop now

Artisan & Fox has had a deeply ethical and sustainable business model from the get-go. They invest in local makers, helping them expand their micro-enterprises in developing regions and then connecting them to mindful consumers.  Expect artisanal, distinctive jewelry, as well and beautiful home goods and more.

jacqueline rose | freshwater pearl wand pendant shop now

Los Angeles artisans' handmake this collection that's as traditional and classic as it is edgy and exotic. It also wows us for its sustainable practices.

mondo mondo | suede ring in light blue shop now

Designer and perfumer, Natasha Ghosn, is the creative mastermind behind these organic, ornamental and archetypal pieces. But we also love this LA-based studio for its focus on ethical and sustainable production.

j hannah | tetra hoops | shop now

These hoops check our architectural and timeless boxes. Another DTLA designer, Jess Hannah, uses 100% post-consumer recycled 14k gold and sterling silver, recycled or ethically sourced gemstones and all hand made by independent manufacturers.

nathalie schreckenberg | nara silver cuff shop now

We love Natalie's celebration of nature's imperfections and asymmetries. This Spain based designer handcrafts organic, raw and feminine shapes from recycled sterling silver.

The post All That Glitters Is Not Ethical: 8 Sustainable Jewelry Brands Disrupting The Biz appeared first on The Chalkboard.

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18 Gut Health Solutions Your Body Ecology Is Craving

Gut health is our forever hot topic. Digestion disorders are at the root of so many wellness challenges and there's so much we're still learning about the connection between gut, brain and immune system.

Donna Gates of Body Ecology is one of our all-time top pros on all things gut health. Take some time and explore this two-part series from Gates on foods, supplements, and other daily necessities that will keep your internal system thriving…

Prevention and healing begin in the digestive tract. Removing foods or even supplements that weaken the immune system and make you an easy “host” to infections is a vital first step if you want to create a thriving inner ecosystem. The goal is to starve the bad microorganisms that could be creating inflammation and possibly feeding a systemic infection.

Why Is Gut Health So Critical?

Because your body’s systems are all interconnected. If your digestive system doesn’t absorb the proper nutrients, or stimulate the proper enzymes, or unlock the proper systemic cleaning, you likely will suffer in all parts of your body. But, the more efficient your gut is performing, the more likely you’ll be at your best. Here are just some symptoms that can result from an unhealthy gut:

+ mood disorders
+ anxiety
+ inflammation
+ celiac
+ food allergies
+ weight problems
+ immune deficiencies
+ blood sugar irregularities
+ acne and skin disorders
+ candida
+ fibrosis

It’s worth repeating: Gut health foods are important. All systems of your body are connected and your overall health is optimized through proper gut health. You are not just ‘feeding’ your stomach and intestines, but you are relying on enzymes and abundant micro-flora to extract all of the benefit from your food.

Before we dive into gut health foods, it’s important to also mention that intermittent fasting can play a key role in obtaining excellent gut health. By providing your body with an 8 hour eating window, you may see big changes in your digestion and overall health — in weight, cholesterol, blood pressure, glucose levels, heart rate, genetic expression to support longevity, cellular repair, inflammation markers, and more.

9 Foods That Promote A Healthy Gut

Below are the primary gut health foods you need to include in your diet:

Proteins | You need at least 30 grams of usable body protein every day in order to build or repair muscles, bones, tissues, hair, organs, etc.  An excellent source of omega 3 fatty acids, spirulina, provides all of the 8 essential amino acids and when it’s fermented, it is that much easier to digest and gives a boost of beneficial microflora.

Fermented spirulina | Is a nutrient dense detoxing superfood.  Take a daily whole-body detoxification food like this to aid cleansing and strengthen the body’s primary detox organs. I recommend fermented spirulina as a great start to a detox regimen. You may want to take 1 teaspoon per day. Make sure you verify the source of your spirulina too to ensure its purity as this superfood will soak up any heavy metals and toxins around where it was sourced. I also recommend fermented spirulina to maximize its bioavailability and boost this detoxifier with a host of other benefits. This eases the strain on your digestive system while it heals, yet amplifies the cleansing of toxins from your body.

Healthy Fats | Support cognitive function helps create hormones in the body, maintains the structure of cell walls, helps with energy production and neurodegeneration.  Protects against inflammation and oxidative stress. Essential fatty acids contribute significantly to adrenal recovery.

Fermented, Probiotic-Rich Foods | Improve your immune system, stops cravings for sugar and carbohydrates in processed foods, improve digestion, lowers cholesterol, increase the ability to absorb nutrients in your foods by up to 100 times, rich in probiotics that are much more potent than probiotic supplements and help build the inner ecosystem.

Add at least 1 heaping tablespoon per meal of fermented foods to your diet. These can include:
+ fermented vegetables, like cabbage (sauerkraut)
+ probiotic drinks when you’re on-the-go

Homemade kefir + coconut kefir | Also have magical properties. The difference between this and yogurt is that they contain different strains of beneficial bacteria. Yogurt contains transient beneficial bacteria that keep the digestive system clean and provide food for the friendly bacteria that reside there.  But kefir can actually colonize the intestinal tract, a feat that yogurt cannot match. Kefir also contains several major strains of friendly bacteria not commonly found in yogurt and also contains beneficial yeasts which dominate, control and eliminate destructive pathogenic yeasts in the body.

Leafy Greens | Like kale or dandelion greens, they’re rich in phytochemicals and carotenoids that have cancer protective properties, high in vitamin and minerals including potassium, vitamin C, vitamin K, iron, calcium and magnesium.

Broccoli | Contains sulforaphane which can improve vitamin D absorption to aid in immunity, fighting inflammation and cancer, increasing bone mass. Contains glucosinolates-sulfur containing compounds, which when broken down into metabolites, may help cells from being damaged and also have an antibacterial effect as well.

Also, be sure to include plenty of these mineral-rich gut health foods:

Bone broth | Made of collagen which has shown benefit to gastric ulcers, improving digestion, contains glutamine and important metabolic fuel for cells in the small intestine, full of minerals, strengthening of the immune system.

Even though bone broth is praised as a great gut health tool, if you have candida or a yeast issue in the gut, watch for oxalates from collagen in bone broth. Candida yeast produces a precursor to oxalates, and it has the ability to transform collagen into corrosive oxalate crystals. While bone broth can help the gut heal, excessive collagen in the diet and an overgrowth of Candida can team up, generating a toxic accumulation of oxalates in your body.

Additionally, when it comes to genetics, some people can get more anxious and/or depressed when they have collagen because it does not contain tryptophan, therefore, lowering serotonin levels. If you find yourself experiencing mood changes, consider adding in some tryptophan with your collagen. Certain genes may also create a negative response to the collagen unless you fix the cofactors. Remember: Everything has a front and a back to it!

Sea vegetables | Helps lower cholesterol, detox the body from heavy metals and environmental pollutants, helps control the growth of pathogenic viruses, bacteria and candida, help to balance thyroid function, fights constipation, prevents aging and chronic disease.

Sea salt | Sea water contains minerals such as ionized sodium, magnesium, calcium, potassium, and selenium, plus many trace elements such as copper, iron, zinc, manganese, and chromium. The human body uses the minerals & trace elements in sea salt to create electrolytes, maintaining the “internal ocean” which is vital to the proper functioning of every system in the body.

8 Supplements, Herbs + Medicinal Mushrooms

Herbs | Herbs such as turmeric root, oregano leaf, pau d’arco bark, garlic bulb, peppermint leaf, fennel seed, echinacea root and rosemary cleanse the body, are anti-fungal, anti-viral, and immune boosting powerful antioxidants to help control pathogenic bacteria.

Reishi Mushroom | Promotes longevity and cardiovascular health, boosts immune system, regulates blood sugar and is antiviral.

Cordyceps | Effective at fighting influenza A, restoring fundamental energy.

Dong Quai | Helps balance estrogen levels, cleanse the blood, treats iron deficiency, enhances female fertility, increases circulation and improves complexion.

Microalgae | Nutrient and protein dense, reduce inflammation, enhance endurance and performance, repairs the liver and protects the kidneys.

Digestive Enzymes | Aids with abdominal bloating and discomfort after meals, indigestion, gas, candida overgrowth. There are different types too depending on your body’s needs (full spectrum, digestive help for those who can’t process dairy and protein well and also for those with issues of the small intestine).

Mineral Supplement | Helps to nourish thyroid and adrenals, detoxify, reduce signs of aging, build immunity, chelate heavy metals—this has also been shown to reduce gray hair in women.

Probiotics | Cleanse the liver, treat acne and help with complexion, make hair and fingernails stronger, gives energy, keeps your inner ecology balanced, increases longevity. The best strains to help make natural folate and increase good bacteria (improving digestion) are lactobacillus plantarum and bifidobacteria—and if you really want to go one step further, add in hearty prebiotics to feed the good bacteria.

This is part one in a series. Watch this space for part two coming soon.

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Straight Outta The Kitchen: Clean Beauty Products That Work From The Inside Out

What you keep in your medicine cabinet and makeup bag are important for great skin. But what beautifying products do you keep in the kitchen?

Here are a few of our top clean beauty picks for beautifying supplements and other drinkable wonders that will help your skin stay strong, smooth and glowing day to day. Everything here can be swiped up at clean beauty mecca The Detox Market. For great skin that starts within look no further...

sun potion green adaptogen | sHOP NOW

What it does: A combination of herbs to promote energy levels, strengthen immune system functions, boost libido and promote overall wellbeing.

What's in it: An activating and balancing blend of suma, maca and chlorella.

We throw a scoop of this Green Adaptogen blend into our daily juice without thinking twice. It's one of our favorite clean beauty products.

SUN POTION TOCOS | sHOP NOW

What it does: Promotes healthy skin and connective tissues, and facilitates the removal of toxins from the body.
What's in it: Bio-available vitamins D and E.

Not only is Tocos a delicious, creamy, superfood addition to hot and cold bevvies (think: coffee, juice, smoothies) or other yummy recipes (think: puddings, cookies, baking) it's also considered an ultimate skin food. Win, win, anyone?

hum nutrition flatter me | sHOP NOW

What it does: Assists in the breakdown of protein, fats, carbohydrates, fiber and milk sugar which can help decrease bloating.
What's in it: 18 full-spectrum digestive enzymes (including proteases, bromelain, lipase, amylase, phytase, and lactase), ginger, fennel and peppermint.

Kudos to Hum on this branding because...Flatter Me. Why yes, please.

The beauty chef Hydration Inner beauty boost | sHOP NOW

What it does: Enhances hydration and supports healthy gut—skin food from the inside out.
What's in it: Probiotics, aloe, coconut water and lemon myrtle.

We love to swig a shit of this coconut-infused probiotic straight out of the bottle, but it's designed to be added to water, juice or a smoothie.

RMS BEAUTY WITHIN PROBIOTIC + PREBIOTIC |  sHOP NOW

What it does: Supports a healthy immune system and normal digestive function = gorgeous skin.
What's in it: 25 billion CFU per serving of good bacteria and antioxidants, 8 probiotic strains and antioxidants. 

Our fave clean beauty brand, rms beauty, has the perfect probiotic + prebiotic to balance that good and bad bacteria.

Into the idea of getting pretty in the kitchen? Stock up on healthful foods that benefit your skin health too. Read More

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January’s New Moon In Aquarius + Why You’re Going To Feel Electric

Moonsplaining MUCH? Welcome to the first of our monthly moon readings with psychological and intuitive astrologer Danielle Beinstein. Prepare to be lifted, inspired, inquisitive and prompted to take action—or simply to gaze lovingly at the moon and be wowed...

Spiritual Significance: New Moons are an opportune time to set intentions and plant seeds for the immediate and long-term future. Each New Moon contains specific energy. The New Moon in Aquarius allows for clarity, mental and emotional breakthroughs, and seeing the bigger picture. 

Overall Themes to Explore: Think about where we may be fixed ideologically, and in need of an upgrade. We can get into a rut, unable to observe our lives from afar. This New Moon offers us that necessary wide-angle lens, heightening and broadening our view. This shift in perspective can awaken us to new possibilities. We may ask ourselves how open we are, how willing to try new experiences, or how we can express our talents in unique and unexpected ways. 

How you may feel: Awake. This energy is electric. We may feel more independent, or even detached emotionally, as our minds open up to limitless possibilities. We also may experience this in others. 

Excellent time to: Join a new group or cause. Aquarius is humanitarian. It’s interested in bettering the world. On this note, it’s also a great time to practice a Third Eye meditation. The Third Eye is where we see the truth, where we cut through the static and noise. Meditation strengthens our intuitive knowing and allows us to observe our thoughts, experiences and emotions without judgment or fear. 

Journaling Prompt:

+ How can I best honor my uniqueness?

+ How can I continue to keep an open mind, allowing for magic and synchronicity?

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The Truth About Goop’s New Netflix Show, The Goop Lab

Earlier this week we attended an advance screening of The goop Lab, goop’s brand new Netflix series. The series launch has been rumored to be tinged with a bit of controversy, like so many things that come out of goop HQ. In a packed screening room with many of our friends in wellness, we sat captivated by the premiere episode, “The Pleasure Is Ours.” Here's what you should know...

What it is: The new Netflix series, the goop Lab is being introduced with an episode on female sexuality that will make you blush. “The Pleasure Is Ours,” intimately explores female pleasure, vulnerability, self-acceptance and empowerment. Hosted by Paltrow and goop’s Chief Content Officer, Elise Loehnen, the six-episode TV series is a revelatory look at "the boundary-pushing theories that can transform our mental, physical and emotional wellness".

What to know: While the show seems to strategically lean in to goop's 'controversial' point of view, the topic of female sexuality was explored in a way that made us think big time. This episode raises many important questions about the way we approach female sexuality -- literally, every angle -- some you'll be shocked to see. This first thirty-minutes is not for the faint of heart -- expect to see things you've never seen on television before. Although the reviews are bound to include quite a bit of negativity, we hope the longer conversation will simmer down into some positive forward motion for women's health in the near future.

Where to find: The goop Lab will launch on Netflix on January 24. Catch thirty-minute episode delving into topical issues from female sexual pleasure to longevity to the healing power of psychedelics. Peep the trailer here.

goop lab sex episode

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Mornings with Intuitive Astrologer Danielle Beinstein

MEET Danielle Beinstein, a Los Angeles-based psychological and intuitive astrologer whose unique take on transformational work has us fired up.  Here's why: Danielle's work is a mix of spiritual psychology, astrology, inner-child healing and mindfulness. This is the kind of deep-dive we can get behind - a hybrid of disciplines all in service of helping us navigate the human experience. Yes, please...

Beinstein will begin sharing new monthly full moon readings next month, but first we wanted you to get to know her here. With  January 24's New Moon in Aquarius, Danielle will begin sharing insight and guidance detailing how we can use the full moon to facilitate clarity and growth. Meet Danielle, along with a few of her favorite things below...

MY BUSINESS + CRAFT: Psychological + Intuitive Astrologer

HOW I START MY DAY: With a cuddle with my guy and a cup of tea.

NORMALLY SIPPING ON: Oolong tea or herbal infusions.

MY TAKE ON ASTROLOGY IN A NUTSHELL: We’re all imbued with a unique energy, and our journey is one of discovery, of expressing said energy, accepting and celebrating the truth of who we are.

THREE WORDS TO DESCRIBE A SESSION WITH ME: Insight, clarity, acceptance.

MY MORNING RITUAL USUALLY INVOLVES: Prayer and music.

DAILY UNIFORM THIS WINTER: Levis, James Perse Tee and Jenni Kayne Fisherman Sweater.

MY WELLNESS OBSESSION LATELY: Magnesi-OM by Moon Juice, Mineral Alchemy by La Abeja Herbs, and sunset walks.

KEY ASTRO PREDICTIONS FOR THE NEW DECADE: New paradigm for success and fulfillment, and the limits of technology with a shift in the global financial structure (especially as relates to farming, food and sustainability).

RECOMMENDED READING ON THE TOPIC: On the planets and houses: Dana Gerhardt’s articles.

HOME ITEMS THAT GROUND + INSPIRE ME: My couch, weighted blanket and anything with an earthy smell—candles, incense, tinctures and, of course, my books.

BIGGEST MISCONCEPTIONS ABOUT ASTROLOGY: That our destiny is etched in stone.

BETWEEN CLIENTS, I ALWAYS: Boil more water for tea, prayer and infusions, and wash my hands to clear the energy of the last client.

MY IDEA OF SELF-CARE INCLUDES: Listening to the heart and not being afraid to follow it.

Join Dani tomorrow on our homepage to learn everything you should know about Friday's New Moon...

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Do Positive Feelings Change Habits Faster Than Guilt?

Change only happens when we work our tails off, right? Not necessarily. In his new book, Tiny Habits: The Small Changes That Change Everything, Stanford social-behavioral scientist BJ Fogg presents ground-breaking research on habit formation. One of our favorite takeaways from the book is Fogg's insistence that "People change best by feeling good, not by feeling bad." Try the powerful exercise from the book at bottom...

The Tiny Habits Process Of Positive Change

In order to design successful habits and change your behaviors, you should do three things:

One Stop judging yourself.
Two Take your aspirations and break them down into tiny behaviors.
Three Embrace mistakes as discoveries and use them to move forward.

This may not feel intuitive. I know it doesn’t come naturally to everyone. Self-criticism is its own kind of habit. For some people, blaming yourself is just where your brain goes—it’s like a sled in the snow, slipping into a well-worn path down the hill.

If you follow the Tiny Habits process, you’ll start taking a different route. Snow will quickly start covering those self-doubting grooves. The new path will soon be the default path. This happens quickly because with Tiny Habits you change best by feeling good—not by feeling bad.

The process doesn’t require you to rely on willpower, or set up accountability measures, or promise yourself rewards. There is no magic number of days you have to do something. Those approaches aren’t based on the way habits really work, and as a result, they aren’t reliable methods for change. And they often make us feel bad.

The Feeling Good for Change Exercise

Remind yourself that you change best by feeling good. If there’s one concept from my book I hope you embrace, it’s this: People change best by feeling good, not by feeling bad.

Try this exercise at home:
+ Write this phrase on a small piece of paper: I change best by feeling good, not by feeling bad.
+ Tape the paper to your bathroom mirror or anywhere you will frequently see it.
+ Read the phrase often.
+ Notice how this insight works in your life (and for the people around you).

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In My Fridge: Mark Sisson On Eating What You Love + 7 Staples To Always Have Handy

When we think of next-level health goals, New York Times bestselling author and entrepreneur Mark Sisson takes the (keto, nutrient-dense) cake. At 66, this Ironman triathlete is trailblazing the ancestral health movement and we're wowed by his new book: KETO FOR LIFE: Reset Your Biological Clock in 21 Days and Optimize Your Diet for Longevity. Expect secrets to his living longer-living well philosophy. Hint: It goes way beyond simply embracing the keto lifestyle. Of course, we couldn’t wait to get a peek into his fridge to take copious notes. Here’s what’s inside…

Food philosophy in one sentence: I don’t put a single bite of food in my mouth that I don’t absolutely love!

Always in my fridge: Spring water, pre-made tuna salad and pre-chopped vegetables.

Recipe staples always on hand:
+ pre-chopped vegetables
+ healthy avocado oil-based salad dressings
+ pre-made tuna salad with health mayo and sustainable catch tuna
+ nuts: walnuts, almonds, pine nuts, macadamia nuts
+ pastured eggs
+ frozen grass-fed liver for easy thaw and serve
+ frozen grass-fed steak for easy thaw and serve

Must-have munchies: I don’t do munchies or snack between meals. I attain total satisfaction every time I eat a meal until the next meal. Maximum of two meals per day, often just one full meal.

Fave condiments: Primal Kitchen mayo, salad dressing and sauces.

Ingredient that makes everything taste better: Ground-up macadamia nuts to sprinkle on anything from eggs to salad to full-fat Greek yogurt.

Go-to proteins: Grass-fed steak, wild caught salmon, smoked oysters, sardines and pastured chicken.

Best bargain: Canned sardines have outstanding omega-3 and micronutrient values, making them the all-time bargain champion of superfoods.

Best label-reading tip: Be cautious of the "Heart Healthy" label. The American Heart Association have come under fire for selling the rights to use this label on an assortment of products (grain food, high-sodium canned soups, etc).

Fave veggie + what you make with it: Red bell pepper (organic) adds color and texture to my Big Ass Salad (see how I make it here).

Must-have pantry staples:
+ almond flour for recipe substitutes
+ 85% dark chocolate
+ canned smoked oysters (a friend turned me onto these—great for traveling!)
+ fresh nuts
+ fresh organic spices (remember to rotate out every six months)
+ ancient mineral sea salt

Craziest thing I buy: Collagen peptides may seem strange to a lot of people, but they’ve made a huge improvement in the health of my skin and connective tissue.

Sweets + other indulgences: Vacation desserts that are freshly prepared and eaten in a party setting. My last recollection is gelato in Italy.

Dairy or non-dairy faves: Mascarpone cheese (to mix with fresh berries).

Skip labels that read: Anything you cannot pronounce.

Favorite Food splurge: Sushi in Miami Beach.

For last-minute entertaining: Presto Pesto Scallops from the book, Keto Cooking For Cool Dudes.

Favorite places to shop:
+ Whole Foods Market
+ Sprouts Market
+ Bristol Farms
+ other grocery chains who are devoted to offering higher-quality products

Simple go-to recipe: My Big Ass Salad is the centerpiece of my daily dietary patterns. I usually fast until 1pm, enjoy a delicious salad, and then I'm good to go for the rest of the day until dinner.

Best food memory: My favorite food memory highlights my entrepreneurial disposition. In college, I rented out a mess hall and served a weekly all-you-can-eat buffet feast to my fellow classmates at Williams College. I lost money when the football players decided to crash the party!

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Sundance Film Festival 2020: The Guide To Getting Your Wellness On

It’s just about time for one of America’s most respected film festivals: Sundance Film Festival (taking place from January 23 to February 2 in Park City, Utah). In addition to all the films you can preview, it-girl food journalist and Unicorn Foods author, Kat Odell, put together a guide calling out a number of recommended engagements, from dining and drinking to wellness-supporting events. (And also, what to wear.) Read on for your exclusive Sundance Film Festival 2020 guide...

If you want to move your body | Chase Sapphire is hosting a number of events this year during Sundance. The brand is taking over 573 Main Street with a house (cardholders can pop in for complimentary coffee, water bottles, concierge services, and complimentary beer and whiskey tastings daily from 3 to 4:30pm), and their card members can sign up for complimentary yoga sessions. Snag a spot at the front desk (a +1 is welcome, too) on January 25 at 9:30am with Jendar Morales, or January 30 at 9:30am with Katie Woods. Both classes are a combo of restorative and easy vinyasa yoga.

If you’re hungry | First things first: Before attending Sundance, you’ll want to reserve dining. Because let’s be honest, all the best restaurants will be booked up. For breakfast and lunch, consider Five5eeds, an Aussie coffee joint serving avo toast, chia pudding and superfood salads. For another clean option, consider Harvest, where you can snag similar such plates, along with paleo banana bread and a Vietnamese banh mi sando.

Park City and environs count a number of eateries geared to the locally-sourced mantra. By way of dinner, check out Twisted Fern for a new American-style menu of Utah elk with coffee-cacao glace and sweet potato agnolotti en brodo. Another spot to consider is Tupelo, also slinging seasonal new American fare like locally-made burrata sumac and aged sherry vinegar and venison with ancho-chile demi-glace. Sourcing regionally and seasonally is likewise the mantra at Handle, a chic engagement dedicated to plates of Hamachi crudo with citrus ponzu, and General Tso cauliflower with sriacha vinaigrette. For those keen on ramen, take a 40-minute drive to Salt Lake City for the state’s best soupy-noodles: Tosh’s.

For formal dining option | Check out ChefDance (now in its 17th year), a Sundance-specific getup that celebrates the marriage of food and film. And, just like last year, there’s an incredible lineup of talent. California chef, activist and godmother of farm-to-table cuisine Alice Waters of Chez Panisse will host a brunch on January 24, and honored at a dinner cooked by chef Gabriela Cámara of acclaimed Mexico City eatery, Contramar that evening. Meanwhile, James Beard winning chef Shawn McClain of Sage in Las Vegas will cook a dinner on January 27. Also, a number of top chefs will be hosting discussions via ChefDance’s Social Impact Lounge (see the full lineup and score seats here).

If you’re thirsty | Prized for its small-batch whiskeys, every drink enthusiast needs to stop by Highwest Distillery. It is THE place to be. While you’ll likely want to come for drinks, it’s worthwhile to note that Highwest also serves dinner. In terms of booze, try a sample flight (which includes house-distilled bourbon, two types of rye and a brown blend), or opt for a seasonal cocktail—like Little Big Man, using house-produced bourbon along with passion fruit, mezcal, yuzu, lime and yellow Chartreuse.

If you want to learn to cook | Los Angeles chef (Playa Provisions, Hudson House) and former Top Chef contestant Brooke Williamson is dropping by Chase Sapphire on Main for a public cooking demo on January 25 from 1:30 to 2:15pm. The chef says she’s planning to make buttermilk biscuits with Dungeness crab and lobster gravy. Yum.

If you want to chill out | Take a break from the chaos with an immersion in vibrations via a sound bath, totally gratis. Organized by spoken-word entertainment company Audible, the brand’s Speakeasy claims 692 Main Street. It runs January 24 to 26 from 10:30am to 4pm and January 27 from 10am to 3pm. Also offering 30-minute sound bath sessions (by sound bath and meditation expert Sara Auster) open from 9 to 10am, Friday through Sunday. (RSVP here to snag a session.) During the Speakeasy’s remaining hours, pop in for audio entertainment from a slate of storytellers.

If you want to give back | On January 23, movie database IMDbPro is hosting Sundance’s largest annual fundraiser, An Artist at the Table. Full details (and tix) here, but the evening includes the world premiere of documentary Crip Camp (produced by Barak and Michelle Obama’s Higher Ground Productions), followed by a dinner and discussion.

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What The Heck Is For Breakfast: This Doc’s Chia Pudding Is Basically Perfect

What the heck do we eat for breakfast? We're always on the hunt for recipes to add to our morning meal rotation. This chia seed pudding recipe with a few smart nutritional boosts comes from functional medicine pro Dr. Mark Hyman. This recipe is just one of the faves we've pulled from his useful new book: Food: What the Heck Should I Cook?

Here’s an easy breakfast (yes, chia seed pudding) to prepare the night before, so you can grab it on your way out the door on a busy morning. Chia seeds are abundant in omega-3 fatty acids and fiber, while strawberries provide loads of vitamin C and antioxidants. Collagen powder is a great way to add extra protein to any recipe—it helps repair connective tissue, support the immune system and enhance nutrient absorption, among other benefits.

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