Creamy Almond Salad Dressing + Two Other Recipes That’ll Make You Crave Salads

Hot tip: learn to make a couple of incredible salad dressings and you'll never have to force yourself to eat more greens again.

This creamy almond salad dressing, fresh citrus dressing and umami ginger sauce from celeb chef and nutritionist Serena Poon who works with celebs like Kerry Washington will transform the way you look at romaine and spinach forever...

One of the most common misconceptions about maintaining a healthy lifestyle, or meal plan, is that it will take up a lot of time to prepare good options and that the options are limited or boring. These three dressings are just a few of the ones that I usually like to have in my refrigerator at any given time, so that I always have a variety of options for quick meals and snacks. Versatile salad dressings is just one of the many ways that I love to use to spice up the menu.

As a celebrity chef and nutritionist, I have had the opportunity to work with some of the most disciplined and focused people in the world! However, even amongst the most results-driven individuals I know, a few recurring challenges usually arise that require a little extra attention: time and boredom.

There is an assumption that delicious food takes a long time to create; that healthy food requires more effort than not-so-healthy food; that healthy food gets boring.

3 Healthy Homemade Salad Dressings

I love to equip people with simple solutions that addresses both of these issues -- versatile salad dressings. As most of my clients know, dressings and dips are one of my secrets to maintaining a healthy lifestyle. Salad dressings can also be used as marinades or dipping sauces, and are one of the best ways to minimize prep time in the kitchen, while still maximizing menu variety.

the Creamy Almond Addiction
Makes 2.5 cups

Ingredients:
1 cup  filtered or alkaline water
½ cup raw organic almonds (soaked overnight and drained)
5 oz organic avocado oil (I like cold-pressed)
1 tsp raw organic apple cider vinegar
3 oz fresh squeeze organic lemon juice
2 tsp coconut aminos (or Braggs liquid aminos)
2 cloves of garlic, halved with the inner seed removed
3 Tbsp nutritional yeast
½ tsp cumin power
½ tsp chili powder
½ tsp Himalayan pink salt
¼ tsp Paprika
¼ tsp  coriander

Directions:
Place all ingredients (starting with the almonds first) into a Vitamix blender. Using the manual speed, begin by blending the mixture slowly until all ingredients are incorporated, then gradually increase the speed until a smooth and creamy consistency. (For a thicker dip-like consistency, use 2.5 ounces less water.) Store in an airtight glass container in refrigerator for up to 5 days. Drizzle over salads or roasted vegetables; use as a dip for crudité and crackers; excellent as a marinade for any protein.

Tamari + Sesame dressing
Makes 8 servings

Ingredients:
3 Tbsp Tamari (or if using coconut aminos, 5 Tbsp)
2.5 Tbsp toasted sesame oil
1.5 Tbsp grade A light maple syrup
2 Tbsp sesame seeds, toasted
1 Tbsp fresh ginger, finely minced
3 garlic cloves, finely minced
2 Tbsp sesame seeds, toasted
2 stalks of organic green onion, thinly sliced

Directions:
Combine first 7 ingredients into a bowl and whisk together. Add the green onions and stir. Store in an airtight glass container in the refrigerator for up to 7 days.

Hemp + Citrus vinaigrette
Makes 8 servings

Ingredients:
3 oz red wine vinegar
3 Tbsp fresh squeezed organic orange juice
1 Tbsp fresh squeezed organic lemon juice
2 oz extra-virgin olive oil
2 Tbsp Dijon mustard
1 Tbsp Grade A light maple syrup (or raw honey)
pinch freshly ground black pepper
pinch Himalayan pink salt
2 Tbsp Raw organic hemp seeds

Directions:
Combine first 7 ingredients into a bowl and whisk together. Add the hemp seeds and stir. Store in an airtight glass container in the refrigerator for up to 5 to 7 days.

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Meet the Cool Chef Behind Goop’s New Delivery-Only L.A. Restaurant

honestly, what's so weird about goop? We admit that we may be too close to make the call, but wellness golden girl, Gwyneth Paltrow often gets called out for things that most of our community here in L.A. (and sprawled across the globe in NYC, SF and London), live and breathe everyday -- and we're never sure quite how to feel about it.

This month, goop unfurled yet another unexpected arm of their ever-growing business, this time in the food sector, and, we're thinking the menu could finally prove just how grounded modern wellness really is these days.

goop Kitchen is delivery and pick-up only to start and, luckily for us, serves the small region of Los Angeles where The Chalkboard is headquartered. Thus far, we've ordered in an organic salad topped with Mary's Chicken, soft-boiled eggs, and other super-tame, but clean lunches we only wish we'd had while eating those sad desk lunches in 2019 (J.K. we always had those desk-side lunches nailed.)

goop Kitchen is helmed by chef Kim Floresca, whose resume is dotted with our dream travel destinations for late 2021 -- think El Bulli, Per Se, and the Restaurant at Meadowood (which sadly succumbed to Napa's wildfires last year and we hope to see return!)

We're thrilled to include Floresca in our In the Kitchen series alongside food gods like Dan Barber and Rene Redzepi...

In the goop Kitchen with Chef Kim Floresca

currently: goop Kitchen

What was it like working at El Bulli: Magical. As one of only a handful of women, it was a wonder to behold. Ingredients I had never seen, flavors I've never tasted, cultures I've never experienced, truly a learning mecca for any and all chefs and food enthusiasts to visit.

Not having known the language thoroughly, I learned the most during my time in Spain through techniques, ingredients, and culture. It was more of a cerebral-out of body experience to have witnessed such an incredible chef, team, and restaurant operate out of the norm. I loved every minute of it!

Always in my fridge: Toasted oat milk that I make myself, or you can buy high-quality versions, too. I sometimes blend in turmeric, raw cacao powder or a touch of cinnamon for a little variety. I use it in my morning shakes, coffee, or overnight oats for an extra sense of nuttiness and flavor.

7 recipe staples always on hand: My go-to ingredients that I always have on hand include lemons, Maldon salt, really good olive oil, pasta (any variety), spicy pickled peppers (like Mama Lil’s peppers, which are jarred and kept in olive oil and are ohhhhhh so delish), broccoli, and kale.

With those ingredients, I can make a variety of different dishes that can change with my mood. Quick pasta dishes, a homey soup—the opportunities are endless and allow for such a nice variety of luxury from such humble ingredients.

Fave ingredients: Scallions. I love to put them in almost everything I make—just ask my husband. They’re such a nice flavor for soups and broths that are subtle enough for an onion flavor but not overpowering. I love them charred, grilled, dehydrated, cooked, and raw. Fermenting them or putting them in breads are also faves of mine! Simple, versatile, and humble ingredient.

Corn in the summer — there's nothing better. And melons, too! A slice of melon that's not cold and hasn't been refrigerated but is ready to eat that day fresh from the farm: How can you go wrong? I'm drooling just thinking of it.

Midnight snack perfection: Muhummara, a Middle Eastern spiced red pepper spread loaded with spices and tons of flavor. I love to eat this with gluten-free pita chips or sliced cucumbers or top it with olives and serve it as part of midnight feast for myself. It is so satisfying and rich, and it eats like a meal when I get home late and don't feel like cooking for myself.

Food you love to eat with zero prep/additions: I love pickles, even right out of the jar! Pickled veggies, dill pickles, spicy pickles, I love them all!

Must-have kitchen tool: Microplane/zester. It's an amazing and inexpensive tool to keep in your drawer. It is not only perfect for zesting citrus but does an amazing job with other tedious tasks, like grating garlic into a sauce instead of chopping it or grating chocolate over your oatmeal to make it feel more luxurious. It's an all-around handy tool that I simply cannot live without.

Must-have munchies: Popcorn with sea salt and dark chocolate, and frozen bananas covered in dark chocolate are usually always in my kitchen. I don't eat a ton at night but the balance of sweet and salty usually always satisfies my cravings.

Fave Condiments: I love great French Dijon mustard. Edmond Fallot Dijon is always in my fridge along with some kind of chili paste or condiment.

Go-to Clean Proteins: My favorites are chickpeas, beans, seeds and nuts. They are something I gravitate towards and fill me up without weighing me down. I love the versatility they can bring.

Best Bargain Tip: Ugly fruits are sometimes more delicious! Don’t pass over them. Their flavors are more developed and delicious. That's a win for me! You can freeze them or use them in various baked goods or smoothies.

Best label-reading tip: Less is more. Learning about what ingredients are in your foods helps you to be more cognizant of what goes in your body.

Fave veggie + what you make with it: Broccoli for me, all day long. I love to make soups. My husband added Dijon to broccoli soup and it simply blew my mind. Something so simple yet made for an incredibly delicious meal. We also make broccoli pesto for pasta. It's one of my go-to homemade meals when I don't know what else to make.

You take broccoli and quickly blanch it. In a food processor, you blend in toasted sunflower seeds, garlic, good olive oil, lemon zest, and chili flakes. Pulse until a sauce is made, then serve over cooked pasta. It makes for one really delicious and easy to make dinner.

Craziest thing I buy at the market: I am always on the hunt for new ingredients or products. I love to buy marigolds (organic and not sprayed—you have to really know your grower for this). I take the leaves and use them to make teas or as garnish. The leaves you steep and then use the tea to make ice creams, and it is also so delicious in marinades. But shhh, don't give that secret away.

Favorite splurge: I'm a sucker for unique aprons and kitchen shoes. I'm obsessed with these wooden clogs from Trotenstorp that are also boots. I wear them all the time in the kitchen, and they provide comfort and style in the kitchen. I bought the exact same pair so I could have a backup.

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The Smart Girl’s Guide To Intuitive Eating: 10 Basic Principles To Start With

We love the topic of intuitive eating because it reinforces the idea of personal empowerment when it comes to our own health. As important as it is to turn to doctors, nutritionists and specialists of all kinds to optimize our health, learning to trust and connect with our own feelings about what and when we eat and other health and wellness matters is crucial as well.

Evelyn Tribole, MS, RD is the author of Intuitive Eating, the Intuitive Eating Workbook and the brand new, Intuitive Eating for Every Day: 365 Daily Practices & Inspirations to Rediscover the Pleasures of Eating. In Intuitive Eating for Every Day, Tribole lays out a path to living by these ten principles. Check them out, see if they resonate and do a full deep dive in the pages of her book!

The 10 Principles of Intuitive Eating

Intuitive eating is a compassionate, self-care eating framework that treats all bodies with dignity and respect. It is a dynamic interplay of thought, emotion, and instinct rooted in listening to your body’s sensations through a process called interoceptive awareness. Elyse Resch and I created the Intuitive Eating model described in our original book of the same name, published in 1995. It is now in its fourth edition, and the Intuitive Eating model has more than 125 studies showing its benefits. Here’s a review of the ten principles. Please keep in mind that you can’t cherry-pick one or two principles and call it Intuitive Eating.

REJECT THE DIET MENTALITY | Throw out the diet plans and articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at a diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

 HONOR YOUR HUNGER |  Keep your body biologically fed with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.

 MAKE PEACE WITH FOOD | Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt. 

 CHALLENGE THE FOOD POLICE | Scream a loud “no” to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating.

 DISCOVER THE SATISFACTION FACTOR  | The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. 

 FEEL YOUR FULLNESS | In order to honor your fullness, you need to trust that you will give yourself the foods that you desire. Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is. 

COPE WITH YOUR EMOTIONS WITH KINDNESS | Recognize that food restriction, both physically and mentally, can trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may provide comfort in the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion. 

 RESPECT YOUR BODY |  Accept your genetic blueprint. Just as a person with a shoe size of eight would not realistically expect to squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.

 MOVEMENT—FEEL THE DIFFERENCE  | Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. 

 HONOR YOUR HEALTH WITH GENTLE NUTRITION | Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.

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Reminder: Progress Is Better Than Perfection According to This Fit Pro

It's been a long year. For a few (perhaps thanks to a new Peleton or a non-existent commute), fitness goals have been easier to reach than ever before, but for most of us staying fit has proved to be a greater challenge. If 2020 messed with your fitness routine or squelched your motivation altogether, take a beat and get inspired with L.A.-based trainer, author of Strong Is the New Skinny, and mother of two, Jennifer Cohen...

I practice what I preach: “Progress is better than perfection.” Why? Because perfection doesn’t exist, and hard work takes courage. This is the philosophy I use to train, write, and parent. Regardless of the venture, getting started requires just one thing: willingness.

The secret to success lies in all of us. No matter the goal, having the right mindset and supporting your body’s energy can only bring out the best in all of us. 

On Exercise: don’t force yourself through workouts you hate

You don’t have to be a fitness junkie to get active. Fitness can take every shape imaginable: walking, yoga, paddle boarding, even dancing around your room. So don’t force yourself through workouts you hate. Start with a workout you genuinely enjoy — you’re much more likely to commit long term and see progress.

Keep simple goals. Blanket promises like “I’m going to start going to the gym five days a week” may be unrealistic. Consistency is what truly boosts progress. Start with a modest goal like walking two miles a day or lifting twice a week. See if you can stick to it for a month, and then up your game. Focus on gradual improvement. Sustainable goals set you up for success.

Ready to move? Try this HIIT (high-intensity interval training) routine. It’s an easy commitment: only 10 minutes and can be done anywhere. Perform each move for 20 seconds, trying to get as many reps in as you can, followed by 10 seconds of rest. Do two full sets of each exercise before moving on to the next.

On Entrepreneurship: become more comfortable with failure

Building a brand and a business takes willingness too. It requires overcoming the root of failure: self-doubt. Doubt inhibits change and growth. It’s why we don’t take action. Fortunately, anyone can overcome self-doubt with the “10% Mindset.”

The philosophy of the 10% Mindset is simple. Make 10 attempts to achieve every personal goal. This practice helps you become comfortable with failure. If you make 10 attempts at anything, you will be successful at least once. You can train your body to be strong, so why not train your brain to be bold?

On Energy: Feed your cells

Energy is essential in both exercise and entrepreneurship. Working out, running a business, and being a mom are simultaneously exhilarating and exhausting. For long-lasting success, I prioritize sustained energy over quick boosts from stimulants. In order to obtain sustained energy without the crash, you need to consider cellular energy. It powers all of your movements. Walking, eating, even breathing are the result of trillions of cells working together.

When you’re young, cells have a bounty of cellular resources at their disposal. One molecule, NAD+ (nicotinamide adenine dinucleotide), is particularly useful for sustained energy.

NAD+ is a resource called a coenzyme, meaning it works with enzymes in your body to support biological functions. Mitochondria (your cellular powerhouses) use NAD+ to help convert food into the energy that powers everything you do. NAD+ levels decline with age, and due to metabolic stressors like alcohol consumption, sleep disturbance, and overeating. Maintaining a healthy supply of NAD+ supports healthy aging and healthy muscles.

Natural ways to boost NAD+ include proper nutrition and rest. Certain foods like vegetables, fruits, legumes, and lean protein provide unique energetic value to your body. Sleep is also essential. Rest relieves stress and sustains energy at the cellular level. Invest in black-out curtains, and put the phone away one hour before bed.

The most efficient way to boost NAD+ levels is through supplementation. My favorite NAD booster is Tru Niagen®. It is a unique form of vitamin B3 that is clinically proven to increase NAD+ levels. Its sole active ingredient, Niagen®, is backed by 11 clinical studies and Nobel Prize winning scientists worldwide.

Pursue progress, not perfection. 

Success has never been about perfection. It’s about boldness and courage. Finding a fitness routine that works for you, employing the “10% Mindset”, and supporting sustained energy levels keeps you on track to meet your goals. Celebrate your accomplishments along the way — nothing can take them away from you.

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This story is brought to you in partnership with Tru Niagen®. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. 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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All About The Full Moon In Libra This Sunday

Mariah K. Lyons is an author, designer, crystal healer, meditation guide and reiki master based in Los Angeles, CA. She is the founder of the luxury grounding footwear company ASTARA and best-selling author of Crystal Healing for Women.

All About The Full Moon In Libra This Sunday | March 2021

SPIRITUAL SIGNIFICANCE…  The Full Moon on Sunday, March 28th, 2021 in
the cardinal air sign Libra is helping us to find healing and a deeper sense of balance in
our lives.

The sun is currently in the fire sign of Aries, in very close relation to Venus (1 degree) and Chiron, while in opposition to the moon. These placements can bring out wounds of the heart and help to illuminate where we may have been out of balance in our relationships. With this opportunity to look at our emotional wounding and
unconscious patterning, we can then process and begin to heal, finding new ways of
relating to self and others to come back into balance and harmony.

OVERALL THEMES TO EXPLORE…Relationships, Emotions, Intuition

It is a great time to tune into the kinds of relationships you want in your life, how you
want to relate to others and to your own relationship with yourself. Allow yourself to
become aware of what patterns are presenting in your relationships. It may be that past memories from previous romantic relationships or friendships surface, or you find you suddenly have more clarity on how you are showing up in your personal relationships. Libra energy seeks to find balance, so trust that what is coming up, however emotionally triggering it may be, is coming up to be integrated and healed into wholeness.

HOW YOU MAY FEEL… Sensitive, Internal, Creative.

As past and current wounds of the heart may be surfacing, you might feel extra tender and emotional.

Remember it’s ok to retreat and take time for yourself to heal and process anything that is coming up at this time. It’s needed. At the same time, you might also feel heightened creativity or an urge to vision board or set intentions! So take time to visualize how you want to start showing up more in your relationships, the types of relationships you want in your life and what you truly want to create in your life. We are healing and releasing old patterning in order make space and create new, aligned experiences.

EXCELLENT TIME TO…  Spend some solo time tuning into what your heart
wishes to communicate. Tell your loved ones you love them and engage in small acts of love and kindness. It’s also a great time for self-love, so write yourself a love letter, take yourself out for ice cream, and look in the mirror and reaffirm the things you love about you!

If you feel creative, vision board, write out your dream vision for 5-10 years down the road, write, paint, start that new project etc. Let the energy move and flow through
you as you release, make space and open up to deeper levels of being and relating to the world around you.

My book Crystal Healing for Women contains a potent meditation called “Opening
Your Heart Ritual,” that is great for tuning into the heart and deepening relationships to others and the self.

JOURNALING PROMPT…

How am I showing up in relationship to myself and my own needs?
What personal wounding is showing up now that might be holding me back from what I desire to experience?
What relationships are deeply supportive to me?
What relationships or relationship dynamics are no longer supportive?
How might I find more balance in my life?

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The Kitchen Hack: 3 Quick + Healthy Sauces Made with Yogurt

yogurt spiked with lime, paprika or cilantro  is one of the easiest and most delicious condiments you've never tried. Keeping yogurt on hand is pretty easy to do -- and folding a little citrus, spice or herbs into a cup of yogurt can add life to just about any last-minute lunch or dinner in the kitchen.

Yogurt + Lime: Put in on tacos and fajitas

Yogurt + paprika: Add to tacos, meat and veggie dishes.

Yogurt + cilantro: We love these harissa-roasted veggies from Eat More Plants by Molly Krebs, a bowl that can easily be prepped and stored in the fridge to be enjoyed throughout the week...

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Are You Overfunctioning? The Phenomenon Leading So Many Women To Burn Out

Here's a word they didn't teach you in business school: overfunctioning. We added the vocabulary word to our wellness lexicon as soon as we heard it and filed it somewhere between burn-out, boundaries and self-care. 

Last week, Dr. Sara Gottfried dropped a few reflections on being an 'overfunctioner' on social media and we knew that, in a year like 2021 with all it's unique emotional pressures, our audience needed to hear from her.

Dr. Sara is a NYT-bestselling author and physician specializing in 'precision medicine' and bioidentical hormones. She has a knack for making foreign-at-first topics from genetics to hormones to  vagal tone completely relatable and her recent take on overfunctioning, an issue predominantly affecting women, is spot on...

Overfunctioning On Autopilot.

Overfunctioning can occur on autopilot, at least for me.

My default setting used to be that I am overly responsible for family, friends, colleagues.

I have often shared about how my overfunctioning has led to overeating, undereating, eating to change my emotional state, high cortisol, high insulin, high glucose, more belly fat, weight loss resistance, hypothyroidism, low libido, PMS, and well… the list goes on.

I write about how women are often expected to overfunction and it sets a trap for us.

We overfunction until we can’t take it anymore. Then conventional medicine offers depression, anxiety, or sleeping pills -- all band-aids. Few consider the root cause.

Overfunctioning is…

+ Doing things for others that they can do for themselves
+ Absorbing other people’s feelings
+ People-pleasing to avoid disappointing others
+ Difficulty saying no and setting boundaries
+ Assuming more responsibility than is your share
+ Giving advice whether the person asks for it or not
+ Fretting about others
+ Feeling responsible for others, or knowing what is best for them
+ Talking more than listening
+ Having goals for others that they don’t have for themselves
+ Codependence, or imbalanced relationships, whereby you enable someone else’s immaturity or irresponsibility through caretaking or fixing
+ Behaving like a martyr, taking care of everyone else, giving without receiving, and then occasionally feeling like you were taken advantage of
* Overworking and over-scheduling yourself

Don't Be A Hero...

My coach calls it hero-ing. Heroes in this context are operating from a place of fear rooted in a need for control, validation, or security. They habitually overfunction to save the day. They get rewarded in business and their family unit for doing what it takes to get the work done, but it’s a form of toxicity that leads to burnout, illness, and breakdown.

Overfunctioners tend to be in an emotional ecosystem with underfunctioners.

The key to escape the trap of overfunctioning is to learn balance before depletion occurs, and to assume responsibility only for what belongs to you.

+ It’s about stepping out of the fear-based victim-villian-hero drama triangle.
+ It’s about awareness, acceptance of what you can’t control, and then taking sacred action.

I’ve learned that one of the best gifts you can give people you love or work with is to take a step back and let them function for themselves.

Overfunctioning can be easy to recognize once you’re aware of it, but tough to interrupt...

How do you stop overfunctioning?

Observe the overfunctioning in your most important relationships. Let go of the need to be right. Shift from believing the world should be a certain way to believing the world simply shows up.

Determine how you’d like to behave. What is your ideal for functional behavior?

Be willing to sit with the discomfort of letting others be responsible for themselves. It may feel like you’re sitting on the razor’s edge. Yes, it’s easier to do it all yourself, but that’s what got us into this mess. Look for opportunities in your most important relationships to enter into this discomfort.

Go on a “NO” diet. Practice saying “no” to every request. Sit with the request for 1-2 days before making a decision, and assess head/heart/gut alignment about saying no.

I started practicing the “NO” diet with my family and friends. I warned them in advance and mostly we had fun together. As with most things, you may go too far in the opposite direction (i.e., underfunctioning), but often overshooting is part part of the healing process.

unstructure. Leave unstructured time in your schedule. Big, yawning gaps where you practice letting go.

Ask yourself: 'Am I operating from a place of trust, alignment, and curiosity (above the line)? Or from a place of fear, heroism (see last post), blame, or victimhood (below the line)?'

Read the book, The 15 Commitments of Conscious Leadership.

Check Your health Lastly, check your labs. See if there are signs of overfunctioning like:

+ High cortisol
+ Low cortisol (or both in the same day)
+ High insulin
+ High glucose
+ Prediabetes
+ Diabetes
+ Leaky gut (from toxic stress)
+ Dysbiosis (imbalance of gut bugs leading to downstream symptoms
+ Autoimmune conditions (thyroid antibodies, + ANA, etc.)

What did Gottfried miss? This list a work in progress! Leave us your comments and check out pre-sales for Gottfried's latest book coming out this fall!

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The Science on Collagen: Hollywood’s Obsession + Why Women’s Skin Ages Faster

So...this is Halle Berry photographed above -- fit, energetic and a complete inspiration. At age 54, Halle is just one of the boundary-breaking, age-redefining actresses we're following lately, famous for her rigorous workouts and holistic lifestyle (more on that below).

For woman in Hollywood, the magnifying glass that hovers over each sag and wrinkle can be pretty unforgiving. Despite the major downside on that level of scrutiny, women in Hollywood are often the first to tap into innovations in wellness, beauty and longevity.

Aging is a fact of life -- but our goal is to slow the process as much as possible in our pursuit of prevention and longevity. Lately, Naomi Whittel has captured our attention, recently named by Prevention magazine as a leading innovator in the natural products industry. Below, Naomi is tapping into a trend that's got as much staying power as the celebs she refers to below. Stay tuned if you want to know the in-depth science behind collagen...

Naomi Whittel's Take on the Collagen Trend

From the studios in Los Angeles to the runways of New York, collagen is the current obsession when it comes to maintaining skin health. Here’s a look at the collagen scientifically shown to modify wrinkles in four weeks. Science can be sexy...

From the outside looking in, it seems celebrities are given a free ticket to flawless skin the moment they make their first box-office hit. But there’s a darker moment too -- one where wrinkles, crow’s feet or a sagging jawline dare to make an appearance on a lovely 40 or 50-something actress. And when it happens, social media is there to capture it with close-ups and commentary that can be downright ugly.

The intense scrutiny and pressure to stay young is overbearing for many women, famous or not. As the youthful glow gradually morphs into middle-aged skin, you may react -- not rationally, but emotionally -- causing you to consider doing something drastic, maybe a cosmetic procedure to, you know—take a few years off.

But millions of other women boost their skin from within, with natural collagen. In fact, collagen is more popular than ever… and the anti-aging science demonstrating the amazing benefits of collagen has never been stronger.

Looking Good
(Without Looking Frozen in Time)

You deserve a natural, healthy appearance and that’s why you should take a closer look at what collagen can do.

Here's a peek into the collagen rituals of several natural beauties who prove you can look fabulous at 40, 50 and beyond.

Halle’s bone broth nourishes her smooth skin + radiant look Halle Berry (shown above) makes turning 54 look easy! Her youthful glow is to be admired, and so is her dedication to making collagen-rich bone broth from scratch. “You can make it. You can go to the butcher… take the bones, boil them up for 24 hours… and you drink the broth. It’s so full of collagen that it’s crazy.”

How collagen works: Bone marrow is a top source of collagen and also contains calcium to enhance skin moisture and vitamin D to minimize premature aging and combat dry skin.

Jen uses collagen to boost radiance + nail growth Jennifer Aniston’s natural glow takes center stage everywhere she goes. The stunning 51-year-old takes collagen every morning and describes it as “that working from the inside-out thing”. Since starting her collagen routine, she reported her nails are stronger and she sees a healthier glow.

How collagen works: Collagen is the key structural protein in skin. As the “glue” that holds your skin matrix together, the more collagen you have, the plumper and firmer your skin looks. Plus, it minimizes brittleness in nails and promotes growth.

A scoop of collagen supports Kate’s total body glow Kate Hudson is known for her yoga-perfect moves and fit, toned body. She scoops collagen peptides into her beverages because they help maintain moisture: “You can put it into any kind of smoothie. I absolutely love it,” said the 41-year-old star.

How collagen works: Peptides are micro-molecules made up of amino acids that are used to form new collagen in the body. Skin needs hydration to stay supple. Glycosaminoglycans are moisture-loving compounds that bind collagen peptides together and help maintain hydrated skin.

If you want to maintain your natural glow in your 40s, 50s 60s and beyond, then follow these beauties’ leads and boost your collagen intake now.

Women around the world make collagen an integral part of their rituals. What I’ve discovered is that beautiful, cared-for skin is a sign of youth that transcends cultures and borders. In my first book, Glow15, I describe my time in Asia — a place where radiant skin is revered and women prioritize eating right for their skin. Believed to be the secret to beautiful skin, collagen delicacies are consumed there regularly.

If you’re a woman over 40, please keep reading to learn why protecting your collagen is the key to aging beautifully and with confidence. I’ll also reveal the groundbreaking science on a patented new form of collagen protein that has been shown to visibly reduce wrinkles, improve elasticity and so much more.

Whether you’re currently taking a collagen supplement, have been interested in getting started or have never even heard of collagen, the next few minutes may change your thoughts on ageless beauty forever.

Why Your Skin is Crying Out for Help

Collagen is the very foundation of your skin, essential for elasticity and plumpness.

As the most plentiful protein in the body, collagen makes up 25-30% of all protein content. This strong, mesh-like framework keeps connective tissue firm and is the superglue that holds your body together (‘collagen’ is derived from the Greek word for glue!)

Few people know that skin is your largest organ. So, protecting your collagen should be your top priority, especially as you age.

From birth until adulthood, collagen production hums along at a smooth, steady pace. Youth is a time of rapid development and growth, so the body works overtime to keep up with demand for collagen.

But after the age of 25, collagen production starts to decline by about 1% per year.[1]

While a 1% decline may not seem like much, the deep wrinkles, sagging, rough texture, and loss of elasticity and moisture that emerge in your 40s and 50s add up.

And menopause dramatically accelerates collagen breakdown: in your first 5 years of menopause alone, you can lose 30% of your collagen volume, according to studies. I’ll explain why below.

Biology strikes a heavy blow to your skin… and so does genetics...

Women’s Skin Ages Faster Than Men—
Here’s the Scientific Reason Why

In her infinite wisdom, Mother Nature gifted your marvel of a body with the ability to stretch for pregnancy and childbirth. To allow for this unique and beautiful superpower, skin collagen in the female body follows a vertical pattern for maximum elasticity.

Female collagen is less dense with smaller pores, which produce less skin-protecting sebum, especially as you get older.[2] This also explains why women are more likely to experience premature aging.

Male collagen, in contrast, has a tightly woven crisscross pattern that’s 25% thicker than a woman’s collagen. And with its higher collagen density and oil production, a man’s skin stays firm and hydrated longer.[3]

Menopause wreaks havoc on collagen, too. When estrogen comes to a screeching halt, it can deliver a staggering double blow to women—because this vital hormone helps maintain normal levels of collagen production. According to experts, you may lose 30% of collagen in the first 5 years of menopause![4]

With the odds seemingly stacked against you, you may feel like you’re destined to age un-gracefully. But instead, you can restore the youthful look and feel of your skin by consuming the right kind of collagen every day.

The Proven Way to
Reduce Wrinkles -- Yes, Really

So many women over 40 are still caring for skin the old-fashion way… with topical skincare products that only benefit the upper dermal layer. But if you really want to look and feel younger, it is essential to nourish the deeper dermal layers as well in your anti-aging routine.

In recent years, dietary collagen, which nourishes skin from the inside out, has become the focus of extensive scientific research, with multiple studies revealing that one specific type of dietary collagen can reduce wrinkles in as few as 4 weeks.[5] And not only wrinkles, but other telltale signs of aging like crow’s feet, dryness and loss of firmness. [5-7]

When I learned there was a specific dietary collagen with a protein matrix unlike any other collagen that is proven to work when so many others fail, I had to go straight to the source to learn more.

I visited the pioneering anti-aging laboratory in Germany where the amazing discovery was made. There I met with the world-class team of scientists—experts in collagen who have truly rewritten the rules on aging.

After years of clinical study, this team of researchers had struck skin care gold: They found that when dietary collagen protein is broken down into the tiniest particles and consumed, it becomes more soluble and more effective at stimulating collagen production.

The process of breaking down collagen into micro-molecules is no easy task, however. They had to develop special technology to “dice” the protein in a manner that promotes maximum absorption—it’s so revolutionary that it is patented.

Armed with this powerful data and technology, researchers created a hydrolyzed powder and named their breakthrough collagen ingredient Verisol® Bioactive Collagen Peptides—a unique collagen with superior bioavailability and effectiveness.

A New Solution for Women Over 40

Not content with laboratory results, researchers conducted multiple human clinical studies with women between the ages of 35-65. In each study, participants in the non-control group consumed 2500 mg of Verisol® Bioactive Collagen Peptides every day for 8 weeks. At weeks 4 and 8, clinicians recorded the dramatic improvements the participants enjoyed: [5-7]

✓ 32% reduction in crow’s feet in just 4 weeks

✓ 65% increase in natural collagen production

✓ Up to 30% improvement in skin elasticity

✓ Significant reduction in cellulite

Researchers also observed an increase in hydration and pro-collagen activity. As the precursor to collagen synthesis, pro-collagen is what stimulates new, younger-looking skin to form.

Among participants who took the collagen powder vs. placebo, pro-collagen accumulation doubled! [5]

And if you’re over 50 years old, here’s more great news: researchers found an even more dramatic improvement in the skin of women over 50! [6]

Stronger, Longer Nails +Thicker, Healthier Hair

Just like your skin, your fingernails can suffer the effects of reduced collagen production as you age. Growth may slow to a crawl and they may become dull and brittle.

But by boosting your collagen intake, you can turn rough, brittle and peeling nails around.

Another placebo-controlled study examined the effects of taking 2500 mg of Verisol® collagen daily for 6 months on fingernails.

Incredibly, participants who took collagen experienced a 42% decrease in cracking, chipping or both, and 75% of the women reported that their nails grew faster and longer.[8]

Another symbol of youthful vitality and a personal expression of style is a head of thick, beautiful hair. This is why excess hair shedding is a devastating experience for millions of women. But you can reclaim thicker locks—and it’s easier than you think.

Since collagen is a “beauty protein” that contributes to healthy hair follicles, researchers were excited to test the effects of this powerful collagen peptide ingredient on hair volume. In a peer-reviewed study, a group of women aged between 39-75 took 2500 mg of Verisol®.

The results were remarkable! Within 4 months researchers observed a significant increase in hair thickness and volume, stimulating fuller-looking hair. Plus, they revealed improvements in hair texture and stronger strands that were more resistant to breakage.[9]

Are Your Cheekbones Less Defined as You Get Older?

Aging causes you to lose bone density throughout your body, including your facial features. Bones demand collagen for strength, growth and repair.[10] Researchers were amazed to discover that Verisol® collagen powder resulted in a 65% increase in pro-collagen.

This boost in bone-forming collagen can help provide cheekbone definition for a younger look.

To a wellness explorer like me who believes in the breathtaking power of nature and science… this is exactly the proof I needed! I believe in this patented, one-of-a-kind collagen peptide and so should you.

Why So Many Collagen Supplements Fail.

So why does Verisol® produce such extraordinary results when so many other types of collagen lead to disappointment?

Many collagen powders are made with what I call “dirty collagen”… a mix of crudely made collagen with dubious purity standards and no scientific evidence of absorption and efficacy. In fact, one of the popular collagen brands has been indicated to contain an excess of heavy metals and toxins. And many of these powders are often full of unnecessary fillers to add bulk and weight—but don’t offer any benefit.

In addition, absorption and bioavailability are not the same with all collagen powders, because many of them contain protein molecules that are too large to be absorbed and used to stimulate collagen production. So you simply don’t get the benefits, quality and value you deserve.

Also, it’s important to note that there are 16 types of collagen, but only types 1 and 3 have been shown to produce powerful skin health benefits. With so many of the collagen powders on the market, you just don’t know what type you’re getting.

Sagging to Supple -- Collagen That's Effective

If you’re ready to transform the look of your skin from the inside out, I’ve got exciting news for you. You can now experience for yourself this science-backed collagen shown to help:

+ “Erase” the look of wrinkles and brighten your eye area

+ Deeply hydrate and moisturize skin from within

+ Restore a smooth texture and a youthful glow

+ Boost firmness for a more lifted appearance

+ Support smoother, younger-looking contours

Using this clinically proven collagen, I created NAOMI Collagen Peptides — the only collagen powder that combines high-absorption Verisol® with two more incredible skin-enhancing nutrients: hyaluronic acid and vitamin C.

I know that quality and transparency mean as much to you as they do to me. In the last 20 years, I’ve developed over 300 top-quality wellness formulas with the best of quality and science.

Because of the health struggles I’ve experienced in my life resulting from a lack of ingredient transparency, I made a commitment to go to the ends of the earth to experience nature’s ingredients for myself, from field and pasture to the research lab.

Through my special partnership with the makers of this patented collagen ingredient in Germany, I have created an extraordinary collagen peptide powder that is sure to transform the look and feel of your skin.

One tiny daily scoop of NAOMI Collagen Peptides delivers clinically proven benefits.

If you’ve tried ordinary collagen powders in the past, you know how large the scoops can be and how much you need to use—and you don’t know if they work.

With NAOMI Collagen Peptides, you get clinically proven results with half the serving! One small scoop delivers 2500 mg of pure collagen power—that’s all it takes to see eye lines and deep creases start to fade away.

The Real Deal: Pure, Patented Verisol® Collagen. A High Absorption Formula, NAOMI Collagen Peptides supplies protein that is broken down to the most basic building blocks to ensure superior bioavailability and usability. Derived from only top quality protein sources, NAOMI Collagen Peptides delivers 2500 mg of Verisol®, the exact dosage and form of collagen scientifically shown to deliver such amazing results for skin, nails and hair in as little as 4 weeks.

But our Collagen Peptides offers more than wrinkle relief…

As a woman in my mid-40s, I know that loss of elasticity and skin moisture are big problems that can make you look older than you really are. So, NAOMI Collagen Peptides has two bonus skin boosters that can help take years off the look of your skin:

BONUS SKIN BOOSTER one: Hyaluronic Acid You probably have a serum or moisturizer that contains this water-loving ingredient. Like a sponge, hyaluronic acid absorbs moisture and locks it in at the surface of your skin for a plumper appearance.[11]

BONUS SKIN BOOSTER two: Vitamin C I added the pro-collagen antioxidant, vitamin C, which your body needs to synthesize new collagen. Not only does NAOMI Collagen Peptides support the skin collagen you have… it helps stimulate your body’s natural production of collagen!

No Unnecessary Fillers: This high-quality formula is as pure as it gets with only collagen, hyaluronic acid and vitamin C to nourish your skin, nails and body. No artificial ingredients, fillers or added sweeteners. That’s why one small scoop is all you need.

Mixes Fast and is Clear, Odorless and Tasteless: NAOMI Collagen Peptides dissolves quickly in hot or cold beverages. Or add it to smoothies, yogurt and other foods every day to start revving up your collagen production. And since it is odorless and tasteless, you won’t even know it’s there!

Affordable + Ships for Free: Buy two tubs of NAOMI Collagen Peptides and get 1 free + free U.S. shipping. That’s just $19.33 per one-month supply. It’s not available in stores but ships for free and comes with an amazing guarantee! If you're not satisfied for any reason, I’ll gladly send you a full refund—up to one year after purchase.

To get started, use NAOMI Collagen Peptides every day for one month. You'l start noticing a difference, but you’ll see best results after 8 weeks -- brighter skin, fewer wrinkles and a youthful glow. Again, if you don’t see smoother, firmer skin (or not happy for any reason), we will refund your order—no questions asked.

Because of our superior bioavailability and absorption, NAOMI Collagen Peptides starts to work quickly to help restore a more youthful appearance, radiant glow and more...

✓ “Fill in” fine lines and wrinkles

✓ Hydrate and moisturize skin from within

✓ Restore a smooth, supple texture

✓ Boost firmness for a more lifted appearance

✓ Minimize the appearance of cellulite

✓ Promote thicker hair and healthier nails

TCM Exclusive:Get a free tub of NAOMI Collagen Peptides plus free shipping!

This story is brought to you in partnership with Naomi Whittel. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. 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.

1.https://ift.tt/2liC4vr
2.https://ift.tt/3tU6W4f
3.https://ift.tt/3cZ2dY5
4.https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause​
5.https://ift.tt/3fbrBwy
6.https://ift.tt/3vWj9qU
7.https://ift.tt/2mLhNf7
8.https://ift.tt/2Pp2GuA
9.https://ift.tt/3shgIgj
10.https://ift.tt/3cg6ves
11.https://ift.tt/2yBaz3b

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Palomas + A Good Legging: 7 Things Keeping Molly Sims Happy At Home

Model turned mom, Molly Sims kept us rolling through 2020 with her over-the-top anecdotes on what so many moms were experiencing throughout quarantine. (Check out her Reels here!)

This month, Molly launched a collab with female-founded athleisure brand, Nylora that's easy to wear and easy to love. Have leggings ever been more relevant? Sorry, jeans!

The three-piece collection includes a range of blush-colored pieces with quick dry capabilities ideal for every iteration of life currently. We personally love the pale pink jacket for outdoor workouts and leg-lengthening trim on the full length legging. Here's Molly on life lately...

So far 2021 has been… Stressful, hopeful, and still trying to make the most of everyday. And praying for some sense of normalcy to return.

Fave fitnesswear pieces? I love a great legging and sports bra that’s slimming and makes you feel and look great.

Currently wearing on repeat: My collaboration with Nylora! Our collaborative collection is the perfect monochromatic fitness set.

Working with Carolyn and the Nylora team was the easiest design process I’ve ever experienced. They understand fit, quality of material and fabric and are so spot on with their colors.

Home workout equipment MVPs? Bala bands, P.volve's p.ball, Larq water bottle and DanceBody hand weights.

Best mental health tips as a mom currently: Have a good tribe around you, talk things out, and don’t overreact. Just know that you’re doing your best.

Homeschool survival tip: Make them think you’re drinking coffee.

Speaking of...have a go-to clean cocktail or wine you like? Paloma— without a doubt.

Editor's note: Here's our version -- just sub in a little sparkling water for juice! 

Fave streaming at-home workouts: Dance Body, Melissa Wood Health, The Pilates Class, and HotPilates.

The healthy snack or meal our family has relied on most: We discovered Clio Snacks yogurt bars over quarantine, and it’s the perfect mix of healthy with guilty pleasure. Everyone in my house is obsessed.

The meal I can't wait to have outside the house is… I can’t wait to go to Giorgio Baldi and have the grilled branzino with a great glass of red wine -- and hope that someone will order pasta so I can have a bite.

Despite it all, the best moments/growth our family has experienced 2020 to now… We’ve had more yes days than no days. We’ve been able to pivot as a family and truly turn lemons into lemonade… and sometimes the occasional paloma.

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Can These Factors Reduce Dementia Risk by 90%? Two Top Docs Weigh In

Drs Dean and Ayesha Sherzai are the authors of The 30-Day Alzheimer's Solutionand Directors of the Alzheimer’s Prevention Program at Loma Linda University Medical Center. Last month, we talked with the doctors about the connection between insulin and dementia and when we read the forward to their new book, we were intrigued:

"The 30-Day Alzheimer’s Solution is grounded in rigorous science and explained in an accessible, easy-to-understand way complete with anecdotes, recipes, and actionable tips. When followed, Drs. Sherzai believe your risk of developing dementia, stroke, and many other diseases of the brain decrease by as much as 80 to 90 percent."

80 to 90%?! Lifestyle medicine when it comes to dementia is certainly making progress in leaps and bounds, but we found these stats quite incredible and asked Doctors Dean and Ayesha to share a little more about what we should know. What they shared is essentially an outline to the dietary guidance in their book which addresses major brain health and blood flow issues...

Factors That Potentially Reduce Dementia Risk

From the latest research we know that simple reversible risk factors can raise one's developing dementia profoundly. These include:

+ High cholesterol
+ Blood pressure
+ Diabetes
+ Pre-diabetes
+ Chronic inflammation
+ Smoking
+ Lack of movement
+ Sleep disorders

high cholesterol Large studies have demonstrated that uncontrolled high cholesterol levels can raise one’s chance of developing dementia by nearly 60%.

pre-diabetes Uncontrolled diabetes can raise one’s chance of developing dementia to twice the risk of a person without diabetes. In fact, our own study demonstrated that those in pre-diabetes state had a lower cognitive state and greater risk of dementia.

blood pressure In a recent national study it was revealed that uncontrolled blood pressure is responsible for more than 20% of all dementias.

Sleep disorders like sleep apnea, when not treated, may increase one’s risk of developing dementia by as much as 70%.

smoking + alcohol There is also great evidence that alcohol abuse and long term cigarette smoking can significantly increase one’s chances of developing dementia.

In a sense, this is all great news, because optimizing and improving these factors is possible. By eating the optimal diet, adding a simple exercise routine, implementing sleep hygiene routines and getting treated for sleep disorders, and abstaining from cigarettes and alcohol, one can significantly reduce one’s chance of developing dementia of any type including Alzheimer’s dementia.

We know this is a pretty light skim of the issues, but if you want to learn more we encourage you to check out the Sherzai's new book, 30-Day Alzheimer's Solution, as well as Dr. Dale Bredesen's The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline.

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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All Our Favorite Organic Sheet Sets (Starting at $50)

Climbing into fresh white sheets at night has to be one of the cleanest feelings ever, but did you know that the cotton used for most sheets is conventionally grown and processed - and that conventional cotton is considered the dirtiest  crop grown in the world?

The Whole Health Organization has classified eight of the ten pesticides used on conventional cotton as moderately to highly hazardous. These pesticides affect our soil and wildlife through runoff water; they affect our skin and home environments through direct contact (there are a tumult of studies currently in progress studying the effect of direct contact with pesticide and chemical dye treated textiles on consumers over time); and, perhaps of most concern, these chemicals affect the health of the farmers raising the crops.

If you're interested in a deep dive, the documentary "The True Cost" explores health and environmental concerns related to the fashion and textile industries. One storyline in the film follows a Texas cotton farmer and her battle with cancer. Her perspective on the potential connection between local cancer rates and the pesticides used throughout her industry gave us major food for thought.

The good news is that more and more high-quality brands are supplying organic and chemical-free bedding. Whether you're looking for great design, a good price, or both, all of the brands below will help you avoid cuddling up in chemicals, while keeping your budget and style on point...

4 Organic Sheets Sets We Love

Under the Canopy  Organic Cotton Percale King Sheet Set | $47 - 79
Under the Canopy makes some of the most affordable bedding around -- organic cotton sheets included. They also carry, count 'em, six certifications including Fair Trade and Oeko-Tex. Sheet sets are on sale right now and we're stocking up!
 CHECK OUT

Parachute Home  Linen King Sheet Set | $129
Our favorite version of Parachute's modern classic bedding is the naturally soft and wrinkly linen set. Stock up on a wide range of colors from pale grey and pink to faded terra cotta - all certified by Oeko-Tex.
CHECK OUT

Boll & Branch  Signature Hemmed King Sheet Set  | $250
Boll & Branch is a mission-based brand looking to end the dangers of pesticide use for the farmer's that harvest their materials. We love their luxe textures and classic styling.
CHECK OUT

Parachute Home Full Queen Duvet Set | $289
You may not have realized that cool girl home brand, Parachute Home is also Oeko Tex certified. Oeko Tex goes a step beyond organic to ensure that no harmful chemicals are used in the entire textile manufacturing chain. This linen duvet set in a range of neutralsmakes a wonderful alternative to the classic white bed. 
 CHECK OUT

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7 Ways To Deal With The Sunday Scaries

Got a case of the 'Sunday Scaries'? It might be time for an intervention. We're not quite sure when complaining about Mondays, turned into a full blown case of pre-Monday morning anxiety, but even during the pandemic, we hear about if often.

Here are a few smart suggestions to reclaim the last night of the weekend -- a night that could be the best of the week if you plan it right!

Set yourself up for success (on Friday!)  If preparing for the week on Sundays feels too overwhelming, take a few extra steps to prepare for the coming week on Friday. Just a few minutes at the end of the workday could super-charge your Monday morning and leave your Sunday nights free for more downtime. End Fridays by preparing a to-do list, reviewing your calendar, or simply ding a little preliminary thinking to make sure you're wrapping your week up right.

Create a new ritual. If you find your mind reeling with all that needs doing on Monday morning, create a distraction and more intentional space for yourself on Sunday afternoon or evening. It can be small or big, but a new ritual can help ground your new commitment to a more peaceful Sunday evening. Options? A CBD latte, warm bath, thirty-minute period of reading, a good Sunday night soundtrack, a face mask or hair mask, fresh sheets or a weekly call with a loved one all qualify.

Set an intention. If you really struggle with Sunday nights, set an intention and decide to make it the best night of the week -- for the next six weeks. With a little determination and planning, you may be able to interrupt your subconscious habits and retrain your brain to love Sunday nights. Try saving your best meal of the week for Sunday night. Schedule a weekly delivery to arrive and be opened. Schedule a weekly call with a best friend -- go as far as letting them know your intention so they can support.

Teach your team. Whether your team is a house full of kids or a few best friends you regularly talk with on the weekend, decide to drop 'Sunday Scaries' from your conversations. Create a gratitude ritual with your family before dinner or decide to trade gratitude list texts with a good friends every Sunday.

Are you burned out? Consider some of Dave Asprey's tools for evaluating your energy and delegating tasks. Read More 

Look your concerns square in the eye. It's possible your anxiety is just a bad habit, but maybe the Sunday Scaries are bringing up a real issue that need addressing. Do you have a toxic relationship with a boss or co-worker? Are you avoiding a work or organizational issue that needs addressing? Be honest with yourself and scan your Sunday night emotions for any tensions you may be avoiding. Perhaps putting a new tool in place or investing one Sunday night in a little research would alleviate the Scaries for months to come.

Engage in Breathwork. Here's the thing about breathwork -- it's so simple, that it's easy to overlook. But anyone whose tried a professional-level breathwork class can tell you that a full session is completely transformative. Learn to melt your nerves and strengthen your body to better deal with stress. A simple practice on a Sunday night could help you to become more resilient throughout the workweek. Try It Yourself

 

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The Energy Paradox: Dr. Gundry On Why You’re So Tired All the Time

Modern life can be exhausting, but, according to Dr. Gundry, we're fighting ourselves if we're not equipped with the right information to manage our bodies' natural energy stores.

We can't think of anyone in our lives who isn't looking for more energy and Dr. Gundry never fails to present us with new and empowering ideas when it comes to our health. In his new book, The Energy Paradox: What to Do When Your Get-Up-and-Go  Has Got Up and Gone Dr. Gundry explores a fascinating and useful perspective on fighting fatigue.

You may remember Gundry as the author of The Plant Paradox, a book that introduced everyone to the idea of a lectin-free diet and placed into question some of wellness culture's most popular foods. Based in good science and decades of work as a renowned cardiologist, Dr. Gundry's sometimes controversial stance on things plays an interesting role in the overall health and wellness conversation right now -- especially regarding gut health.

Here's an excerpt borrowed from inside The Energy Paradox. The topic of 'postbiotics' alone has us buying our own copy ASAP...

An Excerpt from Dr. Gundry's 'The Energy Paradox'

As I sometimes tell patients, feeling tired all the time is like being on the first curving section of what may become a downhill spiral. And you want to turn around now and scamper up to solid ground, while it’s still easy to do so. Because there is hope—as I plan to show you in the pages that follow—that you have a lot more control over your energy than you might think. We’re going to take a good look under the hood and address this conundrum from where the rubber meets the road: the condition of your cellular energy system.

It all starts with understanding the three underlying principles that influence energy production and how to better harness them for a lifetime of health and vitality:

You are overfed, but underpowered. Think about it. We have access to more fuel than ever before, and yet we feel out of gas. How is that possible? As you will learn shortly, the food we eat every day may look and taste “normal,” but in actuality, it has a fraction of the vitamins, minerals, and other nutrients than that same food our great-grandparents ate. In addition, the sheer volume and concentration of “energy­ promoting” foods we consume almost continuously throughout the day actually taxes our cellular energy system, which struggles to keep up with the constant onslaught of calories. We’re going to look at why this is and how we can repair it, which brings us to #2.

E = M2C2. Inspired by Einstein, I created this equation to illustrate simply how our energy (E) is maximized.

Now, I don’t want to totally steal the thunder of what’s to come in the following chapters, but for now, understand that M2 stands for microbiome—the complex community of bacteria that mainly colonize your intestines (or “gut”)—and mitochondria—the minuscule organelles inside your cells that turn the nutrients from food and oxygen into energy, adenosine triphosphate or ATP.

If you have followed my work, you know that I subscribe to the Hippocratic truth that (loosely translated from ancient Greek) All health and disease starts in your gut. And as you will soon learn, your energy starts there too, because the trillions of microbes that reside in the gut actually influence how much energy your body makes and how that energy is spent.

Believe it or not, your microbiome and the energy ­producing mitochondria that live inside almost all your cells have a long­standing relationship. Communication between gut microbes and mitochondria tells your body how to make and spend energy.

The C2 in the equation stands for chrono consumption, my version of time-­controlled eating with the right food choices. Eating the right foods within the right window of time gives your mitochondria and your microbes the optimal power to heal and regenerate. The result? Energy! Which leads us to #3.

You’ve heard of probiotics and prebiotics, now meet post­biotics. Your gut microbes and your cells (including the mitochondria contained within them) communicate via compounds called postbiotics. These are gases and short­chain fatty acids that are produced when certain fibrous foods are digested by bacteria in the gut. Postbiotics constitute a newly discovered communication system between your gut microbiome and your mitochondria—one that is now under enormous strain due to assaults from environmental chemicals, improper and inadequate nutrition, and stress. In order to restore our energy levels, we need to restore balance to this delicate ecosystem.

The post The Energy Paradox: Dr. Gundry On Why You’re So Tired All the Time appeared first on The Chalkboard.

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It’s World Sleep Day: The 9 Best CBD Products For Better, Deeper Sleep

If we’ve learned anything from 2020, it’s that sleep is a major part of keeping our immune system strong and ready for anything. We also learned that living through a global pandemic can produce enough stress hormones in our system to disrupt our good sleep habits completely!

We believe in natural beauty from the inside-out -- and several nights of bad sleep can sabotage our daily glow like nothing else -- not to mention our mood.

Rather than rely on pharmaceutical or over-the-counter sleep aids  (or an extra glass of wine if you know what we mean), we’re opting for all the natural and effective ways CBD can help us get better zzzs -- and therefore better dreams! -- in 2021.

On CBD + Sleep...

We’ll make this snappy so we don’t literally put you to sleep. Here’s what you need to know about ‘ZzzBD’...

We all have an endocannabinoid system (ECS), which is a group of receptors, enzymes, and endocannabinoids that help to manage our appetite, pain, mood, and sleep. 

CBD helps us ease into sleep (and stay asleep) by combating the stressors that keep us awake. Whether it be anxiety, pain, or insomnia, CBD regulates the body’s production of adenosine, which tells us when it’s time to feel sleepy or alert. CBD also calms our nervous system so that our mind and body can relax for more balanced, restful sleep.

Our 9 Favorite CBD Products For Sleep

In honor of World Sleep Day, these are a few of our top picks for CBD products that help us sleep better and are soothing additions to our nightly rituals. Consider this your obsession warning…

GOOD BITES CBD | Hemp-Infused Coconut Macaroons Pure ingredients and pure good vibes only. We have never had anything like these coconut macaroons that somehow manage to fit into the Paleo protocol while serving up 25mg of organic hemp extract. They’re organic, raw, vegan and made with superfood ingredients so you can literally have your macaroons and eat them too. SHOP NOW

HALF DAY | Full-Spectrum CBD Gummies Just because we’re grown up doesn’t mean we can’t enjoy our supplements. These craft-made gummies are just as delicious as they are effective. With 25mg of full-spectrum cannabinoids  (including roughly 1mg of THC per gummy), we’re obsessed with this fan favorite that can help you chill out and ease into better sleep at any point throughout the day. SHOP NOW

TOAST | Emerald Full-Spectrum Hemp Pre-Rolls Inhaling CBD has the highest bioavailability rate, which means you’ll feel ready to hit the sack even faster.

A little ritual goes a long way for us -- each Slice (that’s what they call a pre-roll) provides a quick dose of CBD heaven. Each pre-roll has 100mg of CBD plus other cannabinoids like CBG and CBC (yes, there are many). By combining several kinds of cannabinoids, every Slice contains “full flower” hemp. SHOP NOW

ORIGINAL HEMP | Sleep Capsules (750mg) Tackle sleep from every angle with brain-supporting GABA, melatonin, and 25mg of full-spectrum hemp extract. We love all of the naturally soothing sleep-supporting ingredients these capsules have, including L-Theanine and 5-HTP, which we adore for keeping calm. These capsules keep your mind and body in lockstep for undisturbed sleep all night long. SHOP NOW 

THE PELICANN | Cannashake Chai Latte CBD Chai Latte, but make it fashion. These gorgeously-packaged chai powders are packed with spicy goodness and 50mg of high-quality hemp. We love adding this as a part of our PM ritual with some warmed coconut milk or homemade toasted hemp hazelnut milk (frothed if you’re nasty!).SHOP NOW

EMPRESS | Evening Ritual Blend Tea CBD tea! That’s right. You can now get your evening dose in a gorgeous, synergistic blend of chamomile tea and water-soluble hemp isolate. This Evening Ritual Blend looks like it belongs in the Royal Family with its gorgeous packaging, reasonable price point, and soothing ingredients. SHOP NOW

VIDA OPTIMA | Dream CBD+ CBN This sublingual tincture has all the Cs necessary for your zzzs. While CBD might be the most famous sister of the cannabinoid family, there are actually several cannabinoids that can help support better sleep, lower inflammation, and calm the mind. CBN, CBG, and CBC are minor cannabinoids that are thought to have therapeutic effects for sleep and tranquility when combined with the smallest amount of THC (that you won’t even feel). This nuanced tincture is easy to integrate into any nightly routine and made to help you find your perfect dose. SHOP NOW

MISSION FARMS | Rest CBD Oil Mixed with mood-boosting essential oils like lavender and orange, this sublingual brings all-natural synergy to your system. We love that you can opt for a CBD-lite experience with 250mg or go full hog with their extra strength version of 2000mg per bottle. Each bedtime dose not only helps us fall asleep and stay asleep, but it allows us to get up feeling super refreshed. SHOP NOW

BUDZY BOX | CBD Monthly Subscription Box Budzy is keeping us up to date with everything CBD related. This perfectly curated monthly subscription includes the newest product innovations out there. Their Sweet Dreams Sleep Kit has 10 amazing CBD sleep essentials that will rock your world and knock you out. This one is perfect for that one friend who won’t stop complaining about how tired they are! SHOP NOW

Do you take CBD for sleep? If you haven't tried it, we recommend giving it a go. A capsule like the one from Original Hemp or a tincture like Mission Farms' is easiest, but the macaroons, gummies and also make for delightful evening rituals you'll find easy to stick to! Let us know what you try. 

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