What’s For Lunch: Peeled Cucumber Wraps with Salmon Salad

Cucumbers as noodles, cucumbers as chips - and cucumbers as sandwich wraps for these cute little summer sandwiches. We're using cucumbers all the ways this summer for a boost of minerals and hydration and to reduce our grain intake in an interesting way.

We've been sharing a full series on anti-inflammatory foods with integrative nutritionist, Jennie Miremadi this year. Learn to quell inflammation with her anti-inflammatory diet plan here and get started with super-simple recipes like these salmon cucumber wraps that taste good and are easy to execute.

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All The Ceramics We’re Buying From One of LA’s Coolest Cafes (Starting At $10!)

If you want to lump things like Cottagecore dresses and handmade ceramics into the idea of "wellness", we'll allow it. While it's incredibly important to us that vibrant health not be pigeon-holed into a narrowly defined way of life, we also champion the idea that aspirational details can inspire us to embrace healthy habits that might otherwise be boring!

Destroyer is an ultra-minimal cafe hidden in one of L.A.'s most architecturally-fascinating neighborhoods in Culver City. Helmed by two Michelin-starred chef, Jordan Kahn (also of Vespertine), there's something incredibly magical about Destroyer (which we've been swooning over since 2017). The magic has a lot to do with the cafe's wildly inventive, yet casual menu and the remarkable ceramics they serve it all in.

We're in awe of the ceramics our meals are served in every time we visit the iconic Hayden Tract district cafe, but until recently, we didn't realize that the mugs, bowls and plates are all made by hyper-local artisans in the neighborhood -- some of them outrageously well-priced!

If, life everyone these days, you're looking for little pick-me-ups to add to your at-home routine or the ultimate gifts for the regular coffee date you miss most, do not miss out on these two L.A. ceramics brands...

Match Stoneware... Match's studio can be toured just a short walk away from Destroyer itself. The creative team is committed to "the ocean, forests and earth that surround California. From the Martian landscapes of Joshua Tree, to the moss covered Muir Woods and giant sequoias." Perfect proof? The Dome spice jar from their Mars Jar collection (below). Match also makes Destroyer's signature black coffee goblets and flat speckled plates that our 2021 kitchen dreams are made of.

goodies also supplies ceramics to Destroyer and we were shocked to see the price tags on their beautiful wood, ceramic and marble pieces! Yes, we know there may be a community of goodies customers who will be irate with us for exposing such an incredible under-the-radar resource. In fact, we thought of keeping this gold mine of a discovery to ourselves as well! But in an economy like this one, we also realized that goodies deserved an introduction to our community, who will likely buy them out before the summer starts!

Check out notable pieces like their $22 teak cutting board, $10 circle spoons and $22 ceramic storage jar (shown at top).

Destroyer is available for outdoor service, delivery and take-out now. They also offer a shop of well-curated gifts!

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What the Heck is Astaxanthin (You May Have Noticed We Talk About It A Lot)

Okay, you probably haven't noticed how often we talk about astaxanthin -- and that's fair. We've kind of slow-rolled our passion for this sea-based antioxidant over the years, tucking a mention into a beauty story here, highlighting a supplement that contains it there, but talking about it in on Zoom calls quite incessantly.

Now that astaxanthin has truly begun trending in beauty and wellness (it protects our skin in the sun like nothing else!), we're giving it the moment it deserves in this deep dive with wellness entrepreuneur, Naomi Whittel... 

Your Skin Is Your First Line of Defense

Your army of topical skincare products are no match against the fierce attack your skin undergoes every day. I’m finding this to be particularly challenging right now with skin irritation I’m experiencing from wearing a mask along with my skin’s response to the seasonal changes in weather.

As the body’s largest organ, skin is your first line of defense against UV rays and airborne toxins. Internally, it protects and defends cells against oxidative stress, the aftermath of sun damage, poor sleep and nutrition, and advanced glycation end products (AGES)—highly reactive free radicals that result from excessive sugar intake.

While your body works overtime to fend off these threats, if you can’t neutralize them fast enough, the accumulation starts to degrade the skin’s cellular matrix. Over time, this relentless wear and tear on skin’s structural support can accelerate the formation of fine lines and wrinkles.

There are ways to support healthy skin from the inside out - by consuming plenty of protein and vitamin C, and with collagen supplements. But to fight off the cellular rusting and free radical scavengers that weaken collagen and cause wrinkles, there’s one powerful antioxidant I want you to add to your skincare routine.

I’m Naomi Whittel, a New York Times bestselling author and health advocate with an insatiable curiosity for the healing power of nature. I have spent the past two decades traveling the world the world and recruited an expert team of dermatologists, nutritionists and cellular biologists and together they embarked on a new journey – to understand how via the right nutrition from the outside AND inside they could not just erase signs of aging but write an entirely new future for skin.

Nature’s wrinkle-erasing antioxidant?

You’re used to hearing about antioxidants to support a healthy heart and minimize cognitive decline as you age. And with thousands of antioxidant types ranging from polyphenols to anthocyanins to carotenoids, each one has a unique function in protecting health and defying aging.

And, when it comes to next-level skin health, astaxanthin is the antioxidant that provides superior protection.

Astaxanthin is a deep-red carotenoid found in microalgae and small crustaceans, and the marine life that feast on them. Salmon, shrimp and lobster owe their pink coloring to astaxanthin, as do flamingoes. In fact, these fabulous birds are born white or brown. It’s only when their carotenoid-rich diet kicks in that they take on their signature pink hue.

Though astaxanthin is classified as a carotenoid, it’s much more unique and powerful than other members in its class, and here’s why…
Most other carotenoids are broken down and converted into retinol, a form of vitamin A. But astaxanthin stays intact—supplying 100% of its antioxidant power to combat free radicals and maintain collagen’s firm structure.

In fact, clinical studies show that astaxanthin has a myriad of skin benefits, such as:
Protecting the skin’s cellular matrix
Helping restore essential skin proteins
Locking in hydration
Curbing the formation of creases and fine lines

So, let’s first explore exactly how this skin-renewing powerhouse works at the cellular level to increase the production of two essential skin proteins – collagen and elastin.

Protecting the cellular matrix -- where wrinkles start...

Skin and other connective tissue contain cellular factories called fibroblasts that produce collagen and other skin-plumping proteins and fibers. Together, these structures create a firm and elastic cellular matrix — the foundation of smooth, line-free skin.

In our youth, collagen synthesis peaks and the cellular matrix is strong, which is why children have such plump, firm skin.
Over time, this structural framework breaks down as fibroblasts age and sustain free radical damage along with a gradual slowdown in the production of collagen and elastin.

But in a study published in the International Journal of Molecular Sciences, astaxanthin was found to increase production of both collagen and elastin. By stimulating production of these vital skin proteins, this all-star antioxidant works to ensure that the cellular matrix is strengthened and renewed as we age.

Fix sun damage and dark spots.

You’re well aware of the harmful effects of the sun’s ultraviolet rays. It’s the leading cause of photoaging—premature signs of aging that include wrinkles, dark spots, loose skin and uneven texture.

UVA rays penetrate the layers of the skin much deeper than UVB rays. When they reach the deepest layer, the dermis, they unleash a particularly harmful class of free radicals known as ROS compounds that when left unchecked can wreak havoc on skin’s firmness and elasticity.

But an anti-aging study on astaxanthin indicated it could visibly improve skin’s condition by reducing the appearance of wrinkles and age spots, and correcting dry skin if taken consistently for 6-8 weeks.

That’s a short time to counter the effects of decades of sun damage. No ordinary antioxidant can do that!

In fact, researchers tested astaxanthin against 26 of the most powerful antioxidants on earth for its ability to neutralize singlet oxygen—a highly destructive type of free radical. The results were remarkable: astaxanthin proved to be the most potent of them all—40X more powerful than beta-carotene and an incredible 6,000X more powerful than vitamin C!

Proper Hydration Means Fewer Fine Lines and Wrinkles

If your skin has lost moisture and radiance over the years, astaxanthin can help revive dull, lackluster skin in another powerful way.

Moisture is the hallmark of a healthy glow. Well-hydrated skin is actually the easiest way to look instantly younger. Aging and changes in hormone levels affect your skin’s ability to produce skin-quenching, plumping compounds such as ceramides and hyaluronic acid.

But studies show that when cellular walls are supported with astaxanthin, they can better retain skin’s moisture. In one study, participants were given either an oral astaxanthin supplement or a placebo for 16 weeks that included the transition from summer to fall. Typically, this seasonal change can cause skin to undergo considerable moisture loss.

At the end of the 16 weeks, those supplementing with astaxanthin had significantly more skin hydration as well as fewer fine lines and wrinkle.

What’s the best astaxanthin for brightening dull skin?

If you want to fortify your skin with the age-defying power of antioxidant, you can start by adding the seafood that I mentioned earlier to your diet. But unless you eat a dinner-sized portion of wild-caught salmon every single day, the only way to get a therapeutic dose of astaxanthin is through a daily supplement.

Typically, astaxanthin is derived from ocean microalgae, but with all of the toxins being dumped into our oceans these days, this source of astaxanthin simply doesn’t make the grade for my strict standards for purity and potency.

To avoid this, I scoured the globe for the purest, most potent astaxanthin available, and you’ll never guess where I discovered organically grown astaxanthin: in the remote Arava Desert of Israel.

It turns out that the hot desert climate of the Arava is perfect for cultivating unrefined, organic astaxanthin. And it’s not only pure… it’s more powerful.

Lab tests verify that astaxanthin from the Arava Desert contains an extraordinarily high level of the active compounds that make it such a powerful free radical neutralizer.

Organic, Non-GMO Microalgae from Israel’s Arava Desert

To bring you the most nourishing astaxanthin on earth, I created NAOMI Organic Astaxanthin made with organic microalgae from the Arava Desert. It delivers a full, research-based dose of 12 mg of organic astaxanthin—that’s triple the dose of many popular astaxanthin formulas.
This is why NAOMI Organic Astaxanthin is the best option for you:

Made from Highest Quality Ingredients: NAOMI Organic Astaxanthin contains AstaPure®, a powerful, natural, organic form of astaxanthin sourced from the purest microalgae grown in the Arava Desert. This is the most potent form of astaxanthin and free of contaminants and toxins.

Extra Strength 12 mg Dosage: NAOMI Organic Astaxanthin contains 300% more astaxanthin per serving than most other astaxanthin supplements. Research shows that the only way to get the high levels of astaxanthin shown to provide the full range of remarkable health benefits is to take a supplement that provides 12 mg of astaxanthin daily. The typical 4 mg dose is just not enough to get the benefits you are looking for.

Organic and Non-GMO: NAOMI Organic Astaxanthin is certified organic and non-GMO. And because it’s clean and pure, you avoid the toxins and plastic particles that are often present in sources dredged from the ocean and other less than pristine sources. And whatever you do, don’t waste your money on any synthetic form, which is made from petrochemicals and is far less potent!

NAOMI Organic Astaxanthin is sourced from Israel and manufactured here in the U.S.A. in an FDA regulated facility. Product purity is my promise to you.

Try NAOMI Organic Astaxanthin
For As Low As $20 Per Bottle + Free Shipping

Your 100% happiness is guaranteed with my 365-day return policy. Take NAOMI Organic Astaxanthin every day as suggested. If you’re not fully satisfied, we’ll give you your money back. No questions asked. Add astaxanthin to your daily skincare routine today. You’ll be amazed at the difference it can make!

This story is brought to you in partnership with Naomi. 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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This Cheese Is Nuts: Smoked Almond Cheddar So Good It’s Spiritual

From cashew camembert to the almond cheddar below, Julie Piatt's nut-based cheese recipes are a revelation for the milk-averse, a game-changer for anyone trying to wean off the white stuff, and just a really cool idea for the health conscious hostess. Make a batch, serve it up with some crackers and wine, sit back, relax and let the compliments come flooding in.

Julie - AKA Srimati-  is a plant-based chef, mother, yogi and spiritual wellness pro here in LA and married to famed vegan athlete, Rich Roll. We were drawn to Srimati from the start for her profound sense of balance and humility. For a woman who offers spiritual counselling sessions and stands at the core of LA's wellness scene, she's also playful enough to name her plant-based cookbook, This Cheese Is Nuts.

If you've never tried making this kind of heavenly almond recipe at home, this is your chance to learn from a pro...

[olists num=1]

You've made yourself some of Srimati's vegan cheddar - now what?
Learn how to craft the ultimate plant-based cheese platter with these pro tips.

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Sweet Laurel Savory: The Game-Changing Cookbook From The Queens of Grain-Free Baking

I first met Laurel Gallucci of Sweet Laurel when I co-hosted a cake-filled event at Jenni Kayne's home in 2015 (see it here!). Laurel and business partner, Claire Thomas went on to bake their way into a beautiful grain-free cake bakery that all of L.A. orders from, plus two cookbooks -- one launching just this month.

Everything the Sweet Laurel ladies make is grain-free, dairy-free and refined sugar-free. If you've been around The Chalkboard long, you've no doubt made one of their shockingly delicious recipes -- most likely the Almond Butter Brownies or viral Chocolate Cake.

This month, Laurel and Claire have released their latest labor of love, Sweet Laurel Savory, a cookbook filled with grain-free breads, entrees and other unlikely culinary candidates you won't believe are 'g-g-d free'.

Sweet Laurel set the bar for desserts in today's modern wellness community -- and have often been imitated. We expect this latest project to spike an explosion in grain-free breads and savory goods -- especially for home chefs! -- and we can't say we're mad about it. Turn 2020's sourdough baking obsession grain-free for 2021.

Here are a few insights from Laurel on the book and what you can expect inside it's flavorful pages...

Suzanne Hall: Congrats on Sweet Laurel Savory. Now you can rule the world breakfast through dinner and on to dessert! What is your favorite recipe in the book?

Laurel Gallucci: Claire and I both love the Chicken Pot Pie. It is something you don't think you can enjoy when gluten, grain and dairy free, but we have you covered! Pro-tip: for the vegan version of our chicken pot pie, sub cooked chickpeas for the chicken, delicious as well!

SH: Making many of these classics 'g-g-d free' -- especially the comfort foods -- is not an easy feat! Which was the hardest recipe to nail?

LG: Claire wanted to nail the texture of the bagel. She worked tirelessly on this one, and we are so happy with the result! The bagels are out of this world!

SH: Cassava flour is heavily used in the book and not as familiar to most as, say, almond or coconut flour. What should people know?

LG: Cassava flour is a great flour, and -- especially when paired with almond flour, it helps mimic a gluten texture! As a general rule of thumb, we like to say we designed the recipes for the flours specified, so we encourage people not to substitute others.

SH: It's interesting that you chose to include ghee, a dairy product. Is ghee the only dairy included? What made you decide to use?

LG: Yes! We love ghee, and found that it was a game-changer with recipes like our puff pastry. While ghee is a dairy product, most ghee is casein and lactose free meaning those with dairy sensitivities can often use it. It can definitely be subbed out for another fat like coconut oil, but we have found ghee just helps give certain recipes that texture we are looking for.

SH: Writing a book while running Sweet Laurel Bakery with two babies is a juggle! What are some of your project management MVPs/best tips?

LG: (Laughs) It’s all about being efficient with time and not being afraid to delegate tasks!

SH: A lot of these ingredients are new for people -- should they expect to easily digest the breads and other recipes? Or will it take some adjustment? 

LG: We feel like every body is different, however we did create these recipes to be as anti-inflammatory as possible by excluding grains, gluten, refined sugar and dairy. However, what is anti-inflammatory for one person may not be for another.

SH: What did you learn creating this book as opposed to the first?

LG: This book was a whole new world for us as a bakery, but at the end of the day, we can’t just eat vegan\paleo cookie dough non-stop. We need meals, and meals that are satisfying. This book is filled with delicious recipes that satisfy and we are so excited to share our Savory companion with the world.

SH: For people waiting for their book in the mail -- how should they prep? Anything they'll definitely need to buy?

LG: There are a few core ingredients we think should be in everyone’s pantry: almond flour, coconut oil, olive oil, arrowroot powder, cassava flour, organic eggs and flax seeds. These ingredients are used lots in this book! Oh, and get your self some unbleached parchment paper. Our favorite baking tool!

SH: Sweet Laurel has been a godsend to so many people with health issues around gluten or grain. You've been able to reclaim the good life of cake and bread for so many! What has been the most significant part of that to you?

LG: Seeing the look on people’s faces when they try Sweet Laurel for the first time -- at The Cake Shop in the Pacific Palisades especially. Some are celiac or mandatory dairy free, and some are what I like to call omnivores and can eat anything and feel fine. No matter their background or health journey, Sweet Laurel can be enjoyed by all, and that is what is most special about the brand.

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Pack This Himalayan Salt Inhaler For Better Breathing

This story first ran in 2017. We love a salt inhaler for a bit of refreshment on long days at home and to help clear the lungs during a high-pollen season. Most people still aren't familiar with them, so we thought we'd bring this back!

Our day bags are packed with all the usual suspects: lipstick, sunnies, hand cream, perfume...and a pink salt inhaler. Not familiar? We're not surprised. We'd never heard of this simple wellness tool until recently, but we've been experimenting with Living Libations Himalayan salt inhaler and a few essential oils lately and can't get over them.

If you're looking for a way to boost good breathing practices and overall respiratory health, a salt pipe might just be the perfect way. Here's why...

What you should know: Pink Himalayan salt is some of the most nutrient-dense salt available on the planet; packed with trace minerals and full of health benefits. We use pink salt for cooking daily, but had never dreamed of using it for inhalation in what is essentially a pipe.

When we discovered these pink salt inhalers through hard core natural living guru, Nadine Artemis of Living Libations, we were totally intrigued. The inhalers can be paired with an array of essential oils to help clear and strengthen the lungs and sinuses. The idea of huffing pink salt, mint and spruce oil sounded strangely therapeutic to us and we knew we had to try one.

Why you should try one: Think for a moment about the soothing health benefits of being near the sea. All that natural salt in the ocean air is actually incredibly healthful for your respiratory system and can help to heal and soothe the lungs, throat and sinuses. Salt inhalers aim to replicate that effect, boosting the therapeutic benefits even further by coupling them with therapeutic grade oils.

Certain essential oils like spruce, chamomile, pine and mint provide the body with a dose of immune and respiratory system purifying elements that can really pack a punch.

Those with respiratory issues, allergies or who are prone to sinus issues should consider checking out a pink salt inhaler as a supplemental therapy. Allergens, air pollutants and other irritants are all flushed from the system more easily after a few minutes of deep breathing using the inhaler. Frequent traveler? Packing a salt inhaler is a great way to balance your system after hours of low quality airplane air or during travel to a foreign destination with less than stellar air quality.

Let's get together: Using a salt inhaler is easy. Pack the inhaler with the provided salt, add a few drops of your preferred essential oils (take it easy to start) and either breathe the inhaler in through the mouth and out through the nose or use the alternate nostril method. We've found using a salt inhaler to be completely therapeutic and revitalizing. It's also a great practice to help remind ourselves of the importance of deep breathing techniques - the inhaler gives us something concrete to remind ourselves to simply breathe better! (Learn more about the value of breathwork here.)

We recommend keeping an inhaler on hand near the couch at home for deep breathing during mid-week veg sessions, on your desk for mid-afternoon pick-me-ups or in your travel bag for long flights and road trips.

Have you tried a salt inhaler? What was your experience? We want to hear from you! 

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Why People Are Talking About the Pink Super Moon in Scorpio

We love crystal healer, meditation guide and reiki master Mariah K. Lyons' perspective on each full moon this year. Get Mariah's take on this month's tumultuous pink Super Moon in Scorpio below... 

Pink Super Moon in Scorpio - April 26, 2021

SPIRITUAL SIGNIFICANCE… The Full Moon on April 26th at 8:32 pm PST is a Supermoon in the water sign Scorpio. It is a “Pink Super Moon” as the moon will be closer to the Earth at a distance of 222,211 miles. This potent number in numerology also energetically speaks to the significance of this moon. 2+2+2+2+(1+1=2) = 10, which is a “1.” 1 represents a new cycle, which this moon is helping us to create.

The “Pink” comes from the Old Farmer’s Almanac which speaks to the springtime blooms in this time of year. It signifies the aspect of new life which is bursting forth into the world. Scorpio brings the energy of death and rebirth, signaling an aspect of life in which things must come to an end in order for a new life to awaken and blossom.

The Full Moon is in opposition to the Taurus Stellium, with three planets in the sign of Taurus, the sun in Taurus, Mercury, Uranus and Black Moon Lilith. This energy is creating a powerful placement for massive change and transformation. If you have been feeling the need for certain changes in your life, this transit brings forth a feeling of “the time is now.”

OVERALL THEMES TO EXPLORE…

Release, Renewal, Rebirth

What have you been longing for? What has come to completion? In this time of renewal, it becomes important to really get clear on where you want to go, what you want to experience, and who you want in your life. This is the time of letting go of the past, unhealthy habits and thoughtforms, and deciding what you truly want. As we head into a season of intense astrological transits, change is upon us on both a macro and micro scale, and we all have the decision in this “now” moment of how/what we want to create.

HOW YOU MAY FEEL… Lethargic, Dreamy, Determined. The intense energy of Scorpio can call us into the depths of our souls, asking us what we are deeply longing for and desiring in our life. You might feel more tired and reflective.

There is also much physical release and renewal that is happening and, oftentimes, with change can come feelings of overwhelm or exhaustion.

Pay attention to your body and any messages you may be receiving. Perhaps it is time to start a new workout routine or change up your diet, simply pay attention and take heed to what is showing up. Take it easy, though, you are releasing and shedding. More rest, water and greens.

EXCELLENT TIME TO… Spend some time near or in water, allowing the Scorpio element of water to help “cleanse” the past and help to renew and refresh. EFT tapping, journaling, breathwork, meditation and vision work can be incredible tools in this window for both release and rewiring your neural pathways.

As the moon is fully lit up, it is 'illuminating' our innermost wishes, so let yourself play with the energies of this Full Moon in dreaming up the world you wish to create for yourself. The cycle of death/rebirth is potent in creation, use this energy to finally put to rest what no longer is needed and create the space for the new!

My book Crystal Healing for Women contains a potent meditation called “Inner Reflection and Reinvention Ritual,” that is supportive in times of change and transformation.

JOURNALING PROMPT… What can I no longer avoid? What am I no longer resonating with? What lessons did I learn from that experience/person/place etc?

Can I honor where I have been and where I am going? How can I support my body in this time of change? What am I deeply longing for? What is calling me forward now? What is the experience of “new” life I am ready to call in? What new habits or thoughtforms are needing to support the manifestation of my deepest dreams and desires?

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A Grounding Yoga Flow For Grief with Victory Jones

We all grieve differently and that's okay. Perhaps you don't want to move -- or perhaps you can't stop. Whatever the case, so many of us have dealt with grief this year through a world-wide pandemic that would have been hard to imagine one year ago today.

Whether you've lost someone to Covid-19 or in any other way, we stop to honor your suffering and encourage you to slow down as much as you're able -- to give your body the rest, nourishment and simple tools it needs to deal with one of life's heaviest experiences. This yoga flow from yogi, Victory Jones was designed to support you.

Grounding Yoga Flow For Grief

'Nothing can ever prepare you for the loss of a loved one. It changes you. Regardless of how we choose to behave, whether spending our time coping or distracting ourselves, there is no running from grief. It’s vast, immersive, emotive and envelopes us fully. Grief is not something you move on from or get over -- that is a numbing, inaccurate and dangerous myth. Grief, is something you move on with. This yoga flow is designed to allow you to process your grief, release pent up emotions, support the nervous system and find calm in the vulnerability...'

This entire sequence, although brief & super simple is very powerful and also profoundly soothing for anyone, especially for those grieving.

We begin in easy seat to ground & center.

Placing hands over the heart center to reconnect to our love vibration.

Placing one hand over the belly to connect more deeply to the breath and also relax the body.

Side bends to loosen up the torso and spine to allow for more space in the upper body for more breath to flow.

Forward folding in easy seat to lengthen the spine, connect to the earth and also bring our awareness inward.

Cat cows warm up the spine and support fluidity of motion while plugging into the earth to stay grounded.

Childs pose to surrender to self, the breath, and the moment. To find calm in vulnerability.

Downward dog - technically is an inversion - placing the hips over the heart with hands and feet plugged into the earth for a change in perspective, further calming of the nervous system (lowers blood pressure) and also to keep that earth & body connection. It also decreases tension in the spine too.

Ragdoll to surrender even more deeply to the moment and allow the spine to traction and loosen up the legs.

Mountain to stand tall within the self.

Childs pose to surrender to self, the breath, and the moment. To find calm in vulnerability.

Seated forward fold to allow the body to relax more deeply and loose up the legs while lengthening the spine. All forward folds allow us to draw our energy inward and connect more deeply with the self.

Janu Sirsanana to open the hips and release any tension or trauma that may be hiding/residing there; for greater energy & blood flow to that area. This simple pose is incredibly comforting because it allows you to be supple and let gravity do the work while you rest upon yourself.

Butterfly pose to open the hips, groin and allow greater ease release in this area. We tend to store a lot of tension and emotion in this part of our body and this pose allows us to gently express/release it.

Corpse post is the final resting position to simply allow what we've done to integrate and also to rest. It's great for the nervous system and is uber soothing and calming if we just allow ourselves to surrender.

Ending with the hands over the heart and breathing in gratitude, is a great way to end any practice or can simply be done alone on its own whenever we feel overwhelmed or just need a moment to pause and reflect.

Victory Jones is a singer/songwriter, creative entrepreneur and empowering wellness leader.
For more Victory, check out her website and follow her on Instagram, @srvj.

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Seaspiracy, Alaskan Fisherman + The Future of Seafood

We had already planned a story on a new Alaskan seafood delivery service, Sitka Salmon Shares when all of the sudden Seaspiracy happened. As Netflix released the hard-hitting, essentially "anti-seafood" documentary, it sent an alarming wave through the wellness community and shook eco-loving sushi lovers to the core.

At the same time, I received a freezer full of pristine, neon pink wild salmon from this small group of fishermen in Sitka. I rifled through the online photos of the nineteen families who make up the fishing co-op. I thought there must be more to the story than just a cold turkey (salmon?) approach to seafood -- just as we'd learned with grass-fed and finished meats and dry-farmed, biodynamic wines.

We're never been ones to shy away from controversy in our space and decided that our little seafood story was probably more relevant than ever.

Being a conscientious consumer is never easy -- it requires a lot of research and a bit of jostling to navigate conflicting interests. The truth is, we may never have a global consensus on the "right way" to eat and that's okay. We've talked to hundreds of doctors and nutritionists over the years and there are many valid approaches to clean eating, even if some of them conflict! One thing is for sure, every 'body' is different.

That said, we were thrilled by the Alaskan co-op's response to all the hubbub and to learn more about the small family fishermen behind the brand. The short story? Just as you already do by hitting the local farmer's market for fruits and veggies, ordering meat from foodie superstars like Butcher Box, and responsibly-grown wines from Dry Farm Wines, the answer right now is almost always to shop small. Know your farmer, know your fisherman.

Here's our interview with Sitka Salmon Shares. Let us know your opinion on this topic in the comments!

The Chalkboard: Seaspiracy has gotten a lot of buzz! What do you want people to understand about it all?

Sitka Salmon Shares: We want people to understand that small-scale fishing (which was left out of the film) is a trusted alternative to industrial fishing. Sitka Salmon Shares and our small-boat fishermen offer an answer to the riddle of what is (and isn’t) a responsible seafood choice.

As a consumer, one of the best ways you can help improve the seafood industry and promote the health of our oceans is to support small-boat fishermen.

TCM: What is the difference between industrial fishing (called out in the film) and small-boat fishermen?

SSS: The industrial seafood system is broken — filled with fraud, destruction of marine life, human rights violations, and poor quality, all of which Seaspiracy highlights.

While the global seafood system suffers from mismanagement and unenforced regulations, Alaska is world renowned for its strict, science-based policies. Our small-boat fishermen harvest their fish from strictly managed and rigidly enforced fisheries and put quality and environmental stewardship first.

Small-boat fishermen using methods that minimize negative ecological impacts. Small-boat fishermen leave more fish in the water than bigger boats. Small-boat fishermen produce higher-quality seafood because they focus on quality over quantity. And small-boat fishermen are deeply invested in maintaining fisheries forever. After all, their livelihoods and businesses depend on it, and so does their future.

You’ll never find a fish from us caught with high-impact trawl or bottom trawl gear used in industrial fishing. Our harvesting methods include hook-and-line fishing, specially designed crab and shrimp pots, and small-scale salmon gillnets. These methods are designed to target specific species and minimize undersized or incidental catch. What’s more, these fishing methods bring you higher quality fish.

TCM: How does the Share Program better support individual fisherman more than the traditional wholesale/retail model?

SSS: The fish we deliver to members is individually caught by one of our fishermen-owners or trusted partner fishermen (who we hope are on their way to ownership!).

Our fishermen-ownership program makes us distinct from the competition and intertwines the success of the company and our fishermen in important ways. They’re a key part of, not apart from, our business, and hold important leadership roles and are active participants in the governance of the company.

Most of the world’s fish are caught by large factory boats that fish waters far from their home ports. We pay our fishermen above industry average and put dollars directly into the pockets of small scale fishermen. Our fishermen received an average of 15 to 20% more for their harvest, which can equate to thousands of dollars extra income in a given season.

The majority of our fishermen live year-round in coastal communities like Sitka, Alaska. They raise their families there, spend their money there, base their livelihoods there, and are invested in the long-term health of the community and ocean. Many small-scale fishermen are often living on thin margins and fish for a living because of the way of life it affords them, not because they are getting rich. Our model helps create a more just system that values hard work, high quality fish, and responsible, low-impact harvesting methods that help bring our members some of the best seafood on the planet.

TCM: This is almost like using a farmer's market or farm box service. Do you agree? Are there other food programs like this you admire or are emulating? 

SSS: We agree! Sitka Salmon Shares is like your favorite monthly CSA, only instead of fruits and vegetables you get seasonal seafood harvested just for you and delivered to your door through a community supported fishery (CSF). 

Our CSF allows home cooks across the country to directly connect with a select group of small-scale fishermen, many of whom are owners of the company. Our fleet harvests fish specially for those who sign up for a “share” of their harvest. By signing up for a share, our members are investing in the seasonal fishing operations of small-boat Alaska fishermen who harvest wild fish in traditional American fishing communities.

We’re proud members of Local Catch, a network of fishermen and women, researchers, and community-based organizations across North America that are committed to strengthening local- and regional seafood systems through community supported fisheries (CSFs) and other direct producer-to-consumer arrangements.

We aspire to Local Catch’s core values and admire the other members of their network who go above and beyond to deliver a higher level of accountability and trust in the seafood industry. 

TCM: How many fishermen are involved in the program? 

SSS: The Sitka Salmon Shares fishermen collective includes more than twenty fishermen-owners along with trusted partners, and continues to grow. 

TCM: Anything else you'd like to share about how the program is benefiting specifics fishermen or consumers? We love the direct touch. 

SSS:  We take pride in our unbeatable quality. Our standards for quality are unrivaled in the seafood industry — from the way our fishermen handle fish, to the dedication of our filleting team, to our utilization of blast-freezing technology that locks in sashimi-grade quality and fresh-from-the-ocean flavor.

Our fish is seasonally harvested within the limits of nature and we take shorter fishing trips so our seafood is blast frozen in a fresher state than industry standards delivering unparalleled freshness and quality.

We’re also raising the bar on trust, traceability, and environmental and social responsibility in the seafood industry through our actions. Our seafood is traceable to the source (the fishing vessel or trusted partner). We use honest labeling practices and our supply chain is as transparent as possible

For traditional companies, profit is the bottom line. We measure our success by our impact on people and the planet, as well as profits. We strive to create value and build a just seafood system by being good stewards of the planet and improving the lives of all people in our communities.

• We commit to the long-term health of the marine ecosystem, including celebrating its biodiversity by harvesting a variety of fish and respecting seasonality
• We use responsible, low-impact gear that minimizes bycatch-species that are unintentionally caught while trying to catch a target fish
• Alaska is world renowned for its strict, science-based policies to ensure fish populations are sustained for long term health
• We keeping a close eye on our carbon footprint, offsetting the transit of our product to our warehouses throughout the entire supply chain and continuously working to improve our packaging and supply chain

The post Seaspiracy, Alaskan Fisherman + The Future of Seafood appeared first on The Chalkboard.

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5 Realistic Swaps I’m Making At Home In Honor Of Earth Day

Earth Day becomes a little more exciting each year as we realize just how much can and should be done for the health of our planet -- and as our opportunities to make an impact grow.

It's easy to go all doom's day when it comes to Earth Day, but we're staying focused on the practical changes that must be made at home and the inspiring growth of trends like renewable materials, lower-waste consumer experiences, and regenerative agriculture.

As sustainably-minded as we are, and as confident as we can be in our recycling skills, we've also become pretty horrified lately at the amount of trash produced in our homes every single day.

This Earth Day, we're challenging ourselves to make some very simple swaps to do our part 365 days a year and challenging our readers to do the same -- without compromising convenience, cost, comfort or style. Here's how: we asked Public Goods to extend their offer of $15 off initial purchases through Earth Month to help us hone in the right swaps for each of our own households.

Here are the swaps our writer, Annie Goodman chose herself in honor of Earth Day this year...

5 Sustainable Swaps I Made at Home

To start my Earth Day 'celebration' I took a hard look at the products I waste most at home. Then I matched myself with a few of Public Goods' (sleek AF) low-cost and sustainable subscription products. The products that don’t skimp on quality or design, so I'm not losing any style points in my kitchen or bathroom. Everything from their mission to their packaging, shipping processes, and production is low-impact which makes me feel so hopeful about this whole experience.

Here are the five super easy swaps I identified and added to my cart without giving it a second thought. I challenge you to think about your biggest areas of waste at home too and make some swaps with our Public Goods offer through the end of Earth Month (at bottom!). Felt so good to make these changes...

TREE FREE TOILET PAPER | My first swap was to opt for Public Goods’s Tree Free Toilet Paper. One order of 3-ply, 300-sheet rolls of bath tissues gets you six rolls for literally $6. Even if you’re too liberal with your TP usage, you don’t need to worry about the cost in terms of trees: these rolls are made with highly-renewable bamboo and sugarcane paper. And don’t worry: cost-efficient does NOT equate to tough-on-the-skin, if you know what I mean.

REUSABLE STORAGE WRAPS | When I think of all the times I’ve wrapped half an avocado in plastic wrap. Woof. One of the cutest swaps I made in my Public Goods’ haul were the Reusable Storage Wraps -- they’re washable and reusable unlike the twisted mess that is plastic wrap. The wraps are made from beeswax-coated cotton so they can be warmed with your hands to mold to whatever it is you're wrapping up to then protect your food with a safe, non-toxic seal.

DISH SOAP REFILL | Running out of dish soap usually means buying an entire new container, which also means tossing out that old container, which is likely made of plastic. Needless waste. I chose to grab the Public Goods Dish Soap Refills to pour into my existing soap dispenser which means far less plastic waste. The soap itself is made from ingredients you can pronounce (essential oils included) and smells pretty great. Makes dishwashing a real moment.

TREE FREE PAPER TOWELS | I’ve gotten feedback (from my mother) that I use “too many paper towels.” How am I supposed to resist when they’re so versatile?! A napkin, surface cleaner, hand wipe, or miscellaneous wipe, paper towels can be anything you want them to be, which also means you can over use them. These Tree Free Paper Towels are as non-GMO as they come — also made from sugarcane and bamboo – and are ultra absorbent and ready for any mess. I'm also making a commitment to use cloth towels, napkins and cleaning rags more often to take my waste-reduction efforts even further.

COMPOSTABLE TRASH BAGS | This low-waste swap is almost too obvious. Every time I fill the trash, I’m also throwing away a trash bag, which is also adding to the fury and fire of Mother Earth. Without slacking on strength and hold, these Compostable Trash Bags are an ideal alternative to everyday plastic trash bags that can take up to 1000 YEARS TO DEGRADE. A number I like better: 100% compostable.

I love that I don’t have to leave my home to stock up on any of these new staples. I get that making all five swaps at once might feel like a lot, but start somewhere, anywhere and make it your mission to take on new habits every Earth Day going forward!

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

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Beauty Chocolate, Good Music + Great Scents: Our 2021 Mother’s Day Gift Guide

Mother's Day is coming up on May 9th and we know more than one mom this year whose only request for Mother's Day is alone time. After all that most mothers have been through this year -- from new work from home realities to surprise home-schooling or even first-responder duties -- we'd say she's earned quite a bit of that.

Whether you're planning to send your baby mama on a night away for some room service, bubble-bathing and a full night of uninterrupted sleep or not, these ideas below will give her something to savor and unwrap as your family celebrates the matriarch in your life...

Carriere Freres diffusers As much as we love a good candle, we go through them way too fast! We're spending so much time at home lately and we've fallen in love with reed diffusers. Carriere Freres makes an array of brilliantly clean scents, including Mom's Day appropriate Rose Menthe, an intoxicatingly fresh scent that smells as much like real roses as any scent we've tried. Scent can truly set the tone at home and give the mom in your life a bit of subtle uplift from day to day. The packaging is a thrill to unwrap and children can help to select from the array of beautiful scents for mom's office or bedroom. SHOP NOW 

SONOS Indoor Outdoor Set We adore this set of indoor-outdoor wireless speakers from SONOS. If your home isn't fully wired for sound, high-quality Bluetooth speakers like these can be a total game-changer. Think family dance nights or music that flows from kitchen to dining room with ease. The new SONOS Roam is perfect for a deskside or in-kitchen speaker that can transform a stale environment with her favorite tunes. SHOP NOW 

Helena Quinn silk robe This L.A. designer specializes in sustainably made silk pieces -- and your mama (or wife!) has likely earned a few of these pieces through the year. We're a huge fan of the brand's kimono-style robes which made our Holiday Gift Guide last year, but the pajamas, slip dresses, camisoles and other timeless pieces in flattering shades and prints all make great gifts. SHOP NOW 

Sage We've been obsessed with this under-the-radar perfumeries for ages. Their perfume oil and candle sets are such a great gift if you know your mom's scents of choice well. Each fragrance is handcrafted with the highest quality essential oils, raw natural materials and sustainable, clean synthetics. The full size perfume and candle sets are giftable, but don't miss the little perfume oil roller balls for yourself and thank us later. SHOP NOW

Almond Cow We are late to the game on this incredible kitchen gadget and now we're fully hooked! The Almond Cow lets you make any kind of nut milk automatically without breaking out the blender and wringing the life out of a bit of cheesecloth. If you have a plant-based mom in your life whose looking to simplify her morning and uplevel her 'mylk' recipes, this gift is a super-fun pick. SHOP NOW

Vitruvi Move Diffuser The first-ever wireless essential oil diffuser with a charging pad, allowing you to scent every corner of your home — no plug required.

We didn't expect to enjoy the wireless quality so much, but it makes diffusing scents around the house so much more fun. Tote the diffuser to the kitchen, bring it into the bathroom for your evening skincare routine or move it extra close to your work station or reading nook for maximum scent. The perfect gift for the essential oil obsessed mama. SHOP NOW

Foria's "Me Time" CBD bath salt Trio We're obsessed with cool girls' CBD brand, Foria and their just-launched set of bath salts are the ultimate Mother's Day gift. Relief is made with CBD, kava, arnica, peppermint and ginger to support soothing restoration and recovery. Intimacy is made from a blend of CBD, rose, cacao, and kava to inspire deep relaxation and sensual connection.Wellness is made with CBD, kava, lavender, calendula, and ginger calm the senses and nourish the skin. SHOP NOW 

Pyyrha Talisman Pendant Necklaces These well-crafted pendants from Pyyrha are sure to serve as a treasured piece for years to come. The first-responder pendant (center, above) is a very special choice for the mother in your life in medicine or elsewhere this years. The pendant reads 'Vi et animo,' meaning 'By strength and courage. Check out their wide variety of meaningful designs. SHOW NOW 

Beauty Bar Chocolate These ultra-giftable chocolates come in a variety of flavors and functionalities, including a calm-inducing flavor with lavender that we just adore. Gluten, dairy and refined sugar free, each flavor also includes beneficial ingredients like collagen, adaptogens and superfoods. SHOP NOW 

The warmest wishes to all of our readers who are mothers! Text this wishlist to your kids and let them know your favorite picks this year! 

The post Beauty Chocolate, Good Music + Great Scents: Our 2021 Mother’s Day Gift Guide appeared first on The Chalkboard.

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The Holy Grail Sephora Product That Saved My Skin

My skin can be a bit confusing. While most would define it as “good” skin, it’s awfully sensitive too. Therefore, I’m religious about washing it nightly and you’ll never catch me falling asleep in makeup (no matter how many margaritas have preceded). I take great care of my skin and gut - fermented foods, lots of water, you know the drill. So when first saw HUM’s Daily Cleanse supplement at Sephora, even after reading all the great reviews and seeing the before and after photos (below), I thought, what difference could this really make. Well, I was pleasantly surprised.

The Supplement That Saved My Skin

Daily Cleanse is a vegan supplement consisting of 14 powerful clean, clinically proven ingredients formulated to help clear the skin and body from toxins. It’s loaded with vitamins and minerals that aid in digestion, detoxify from within, and soothe acne-prone skin.

Results shown: HUM Nutrition consumer

My Initial Thoughts...

I took my first dose of Daily Cleanse after an exceptionally fun weekend out of town with friends. I figured, if ever a time to detox my skin (and liver), this was it.

My post-weekend skin feeling defeated and my gut overload on salty treats from evenings past, I eagerly popped two capsules with my morning coffee. I loved that I could take Daily Cleanse on an empty stomach or with food. As someone who can never commit to taking vitamins, I was also pleased to discover that these supplements were both flavorless and easy to swallow, leaving no excuse for not taking them regularly.

Each bottle at Sephora is $26 and contains a full month worth of supplements (60 vegan capsules) Right off the bat, compared to so many ‘beauty supplements’ out there, I loved that Daily Cleanse provides great value. I’ve actually already recommended them to several friends who want to trial supplements without spending their entire stimulus check.

Bonus: they come in adorable bottles (made from 100% ocean-bound plastic) so I didn’t feel the need to hide them in the back of my medicine cabinet, like so many other supplements. In fact, I’ve since kept mine next to my coffee machine to get in the habit of taking them daily.

And Then This Happened...

Cute packaging and convenience aside, Daily Cleanse is actually backed by science and it shows.

Within the first few days of taking it consistently, I noticed my skin slightly purging. At first, I was kind of freaked out thinking I was breaking out. But after a quick Google search, I was happy to learn that this was a normal reaction to my skin responding to change. Daily Cleanse’s unique blend includes chlorella, spirulina, and zinc - a powerful trio that helps remove heavy metals from the body. Add that with milk thistle extract, a plant that is used to detoxify the body, and dandelion root (commonly used in herbal medicine to aid in liver and digestive health) and you’ve got a supplement loaded with ingredients that promotes cell regeneration and detoxification of heavy metals. It’s no wonder that 82% of people who used Daily Cleanse reported improved skin after just six weeks.
Aside from some minor, yet appreciated, changes in my skin clarity, I was also surprised at the effect Daily Cleanse had on my digestion. Again, in some ways I recognize I’m not an optimal case study as someone who does not suffer from major digestive issues, but any improvement is good improvement when it comes to digestive health, right?

Here’s What I Think...

If you’re prone to adult acne or poor digestion, Daily Cleanse just may be your saving grace. And if you have the good fortune of having well-behaved skin, you may still be surprised to see results -- it’s a small, convenient step you can take to help with your overall well-being.

If you are going to try it, I recommend that you remain consistent with taking two capsules once a day for optimal results. Like anything, consistency is key and you most likely won’t see results overnight. It took me a few days and I’ve read reviews that others noticed a drastic change over the span of a week. There may be no quick fix or “magic pill” for meaningful change, but Daily Cleanse is about as close to magic as it comes.

Shop Sephora for HUM Nutrition's Daily Cleanse and all our clean beauty faves for troubled skin.

This story is brought to you in partnership with HUM. 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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Inside Maria Sharapova’s Stunning Home + New Furniture Collab

Every so often, a famous athlete or actor is thrust into the spotlight at a young age and seems to find themselves at a loss for what comes next. While we can imagine the oddities and exhaustion of what that experience could be like, we secretly like to think we'd handle it like Maria Sharapova, the tennis star who, at age 18, became a world champion and yet found her way into a "second life" with multiple business ventures and new skillsets -- design among them.

According to her recent feature in Architectural Digest, every designer and craftsman who worked with Sharapova insists she was the ultimate client, deeply devoted and invested in the home's final look and feel.

“I was inspired by Japanese architecture and minimalist aesthetics,” Sharapova told AD. “I didn’t grow up with lots of stuff around. For me, uncluttered means healthy. If you don’t use something, you don’t need it.”

After wrapping the intense project of her L.A. home build, Sharapova has now ventured into furniture design, partnering with Rove Concepts for a collection of six thoughtfully-curated and functional living room essentials including a sofa, bench and epic coffee table.

We talked to Maria about her design style, aesthetic, and a few details about her daily wellness routine...

My style in 3 words: Minimal, elegant, and comfortable.

Project I'm most excited about currently: Launching my first-ever furniture collection with Rove Concepts! Two years in the making, I am really looking forward to seeing the creative ways people interact with the collection as pieces become a part of their own homes.

Staples of my morning routine: Very simple, but hydrating is key to my mornings. I spent many years in humid climates and consistently focused on hydration. I warm up a cup of water, and squeeze half a lemon into it and then the coffee awaits. It’s my reward!

Moving my body too. Even if it’s a quick 15-minute stretch or a core activation routine, it sets my intention for the day. Strong body, strong mind.

To me, design is all about... Perspective and evolution. Great design results in pieces and spaces that live and breathe - a piece of furniture or art should be able to grow with you and work in multiple spaces and times in your life.

Favorite piece in the new collection: The coffee tables. Their shape and texture execute elegantly and they can be used indoor or outdoor— versatility that was very important to me throughout the design process. I wanted the pieces to feel like a natural extension of people’s homes, furniture that could both complement existing pieces, but also mold to changing lifestyles over time.

What inspired the furniture collab? Art and design have always been passions of mine, but I really developed my knowledge and interest in design building my own home a couple years ago. It was a personal project that only heightened my excitement to continue learning in the space, so when the opportunity to collaborate with Rove Concepts came up, it felt like a natural extension to my home project.

Simplest way to refresh a room at home: Long branches in a vase.

Design trend you love lately: Material science and sustainable efforts in brands such as Pangaia.

Design trend you're ready to see go: Socks with slides. 

What is keeping you sane at home currently: My Bala weights have kept my at-home workouts much better looking and challenging!

design elements that contributes to your 'wellness': The Japanese maple tree we planted last year. I’ve watched the leaves turn all different colors in the past 12 months. Who knew pruning a tree could be so meditative?

Non-negotiable habits for wellness at home lately: Phones off during meals.

Want more design stories? Check them out here. 

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All Hail, The Affordable Green Smoothie

Do you smoothie? Of course you do! Smoothies are one of the most ubiquitous wellness foods out there -- and with good reason. A smoothie can be almost anything we need it to be from day to day -- breakfast, a vitamin infusion, a mid-afternoon treat or our post-workout protein. One thing it can also be is expensive.

We love this green smoothie recipe from Kacie Carter, co-founder of honey hi, a unique cafe here in L.A. that wellness insiders adore. While honey hi's nutrition and sustainability values are as high as they come, they also have a keen eye for accessibility and this smoothie recipe is no exception.

If it's smoothies on the cheap you're looking for, Pressed Juicery also makes smoothies now, including a bottled Avocado Greens Smoothie for a little over six bucks with a blend of green veggies, spirulina, matcha and banana.

Bottled smoothies are a great solution on days when cleaning sand out of spinach and breaking out that blender just isn't in the cards. But for days when you're ready to whir, Kacie's smart and simple recipe is inexpensive and truly excellent!

Kacie Carter's Daily Green Smoothie⁣

⁣Ingredients: 

3 sticks celery ⁣
handful parsley⁣1-4 mint leaves ⁣
handful spinach (optional)
1-3 Tbsp coconut meat ⁣
1/2 green apple⁣
1/4 avocado
1 scoop protein powder (I like Dr. Hyman Pegan Shake or Plant Fusion sprouted protein) ⁣
alt milk of choice
juice and zest of 1 lemon ⁣⁣
⁣
This smoothie turns out not too sweet, incorporates a ton of vegetables and -- without any ice -- comes out room temperature the way I like! I would describe this smoothie as the intersection of a juice-smoothie-salad. I hope this humble glass of blended veggies brings you a small moment of nourishment and pleasure like it brought me.

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Recognize Release Respond: Try This Strategy To Strengthen Your Boundaries

It's been a year of radical adaptation, reflection, and change in our relationships across the board, so we welcome resources like the new Boundary Boss designed to equip us with the tools we need right now to better navigate our personal and professional lives.

Author Terri Cole is a licensed psychotherapist who specializes in a specific skill set to helps her clients, from stay-at-home moms to Fortune 500 CEO’s (sometimes one and the same now!), break out of learned behaviors that don’t serve them well -- from poor boundaries to people-pleasing and passive-aggressive language.

The techniques, tools and strategies Cole teaches in Boundary Boss are invaluable for all of us these days as we construct new rules in the workplace and at home.

If you're looking to thrive, not just survive, these changing times, we recommend the book to help you get clear about your personal goals, learn to communicate them well, and eradicate all guilt. We especially love that Cole drops the word over-functioning right out of the gate -- a term we recently picked up on earlier this month and shared here.

The below is an excerpt from Boundary Boss all about one of Cole's favorite tools, the Recognize-Release-Respond strategy to helps us navigate conflict and express ourselves with self-assurance.

The Recognize-Release-Respond Strategy

Use this strategy to navigate conflict and express yourself with self-assurance.

Once you get clarity on what’s a definite "nope", you will have an easier time knowing what to keep and what to discard. To help you know your preferences, desires, and deal-breakers, check out the exercises in the book. 

When we don't speak truthfully, we're living in a vacuum in our own mind. We make assumptions about what’s going on for the other person or what they should know about what’s going on with us. To express yourself with confidence, let’s delve into the 3Rs  (Recognize-Release-Respond). 

Using the 3R's  

Learning to employ the Recognize-Release-Respond strategy will help you navigate conflict, express yourself with self-assurance, and establish new neural pathways to boot. This is one of the Boundary Boss strategies that builds the foundation for a life that resonates with your desires. 

Recognize. What’s not working for you? How do you feel in your body? Are you reminded of a historical situation, and is that contributing to the sensations in your body?

Focus on you and your feelings, instead of judging and making the other person wrong or bad. This is about increasing your self-knowledge and understanding what is  good for you — and what’s not. Listening to your body can prompt you to get curious about your experience and also to interrupt your normal way of operating, which creates the opening for something better. 

Release. Be brave and willing to step out of your comfort zone. Find and release the physical feeling by  breathing deeply into that spot until it expands. Let go of what’s familiar, whether a limiting belief or an old behavioral pattern.

Identify any transference, or 'Repeating Boundary Pattern'. Remember that now is not then. Tell  yourself, “That’s just old stuff,” and let it go so that you can be in a more thoughtful and strategic mindset. 

Respond. Choose to speak and act from a more mindful and conscious place. Make a simple request. State your preference, desire, or deal-breaker. Take a new action. 

A real-life Lesson 

Now that you understand the importance of establishing new behavioral patterns — and how to do it — let’s look at how the 3Rs worked for Magdalena and the shame that came up for her from unwanted attention she often received in public.

Deep in her unconscious, Magdalena believed she was inherently unworthy. Know that if you have a deep-seated belief, as she did, your unconscious will always be scanning your environment for evidence to support your claims. I like to say that the unconscious mind is the very best executive assistant you’ve ever had. (“See, boss, you’re right;  they are making fun of you.”) To silence that disempowering message, Magdalena first recognized that there was a problem through her body  wisdom. This was the beginning of interrupting the unwanted pattern.

Her first clue was the constriction she felt in her chest as she walked down the street. By becoming more mindful through a regular meditation practice, Magdalena started to pay attention to her  visceral instincts. As a result, she discovered that she felt anxious before hearing anything from men on the street. True, she felt a million times more anxious after, but recognizing that these feelings were present in advance of unpleasant interactions was telling. Energetically she was bracing for the unwanted attention, and that anticipatory energy was playing a significant role in her experiences.

Magdalena started to explore why she didn’t love her body and all the thoughts and feelings that accompanied her body shame. Though she was not in relationship with any of the catcalling strangers, her issue was a boundary issue. She felt inhibited walking through the world, which is not the BB way, nor the way I knew she could be. Many people operate under the assumption that boundaries are about keeping unwanted behavior out, which is true to a certain extent. More importantly, though, they protect your sacred space within.

Magdalena couldn’t control the catcallers, but she could change her internal dialogue and therefore her experience, to protect herself. As we learn in chapter 5, we always have a hand (conscious or  unconscious) in writing our own story. And our internal reality, self concept, and self-identity are all informed by this story. Magdalena’s narrative of being unworthy was something she could change. 

In my office, Magdalena began to develop genuine acceptance and love for her body. She looked at all the ways in which her body allowed her to enjoy her life. She was able to dance salsa, savor her  favorite roasted rosemary chicken dish with potatoes au gratin, and admire the beauty of nature. None of this would be possible with out her body. In becoming more self-loving, Magdalena was able to  release her negative thoughts and open her mind to having a less charged and more empowering experience. She was starting to understand that her happiness was much more dependent on what she thought than on what other people did or didn’t do. 

In changing her response, Magdalena opted to tell a new story.  The next time she heard a man say, “Whoa, girl. You look hot!” she smiled and said the same affirmation to herself: That’s right. I do have a beautiful bod. Same butt, same block, same blow hard, but a whole new experience. 

The only thing that changed was her mind, allowing her to reach for a more freeing and expansive way of interpreting events.  That first experience was super powerful. The new, affirming body story sparked a general sense of enthusiasm, and in time, she began oozing confidence as she walked down the street.

Exercise: Use the 3Rs strategy (Recognize-Release-Respond) to recognize old reactions, release physical symptoms and transferences, and then respond with mindfulness that is aligned with the outcome  you desire. 

This shift in perception had a profound domino effect on other areas of her life. She took more initiative at work and decided to put herself out on the dating scene. I could see a tangible shift in how  she carried herself even in my office. She sat tall and radiated self assurance and vibrancy. Finally, Magdalena felt like the goddess she always was, all because she decided to put in the work required to  learn a better way of relating to herself. 

While Magdalena’s boundary issue did not involve loved ones  or colleagues, the same principles apply with the people we know  and interact with on a more intimate level. For example, a woman whose partner is perpetually committing them both to plans she  doesn’t like could use the same three-step strategy: 

Recognize how she’s actually feeling in the moment, and use this intel as a prompt to interrupt her default reaction. (Silently upset and sick to her stomach.) 

Release any old charge that’s based on a past event or limiting story. (I feel invisible like I did with my father/sister/coach,  but I don’t have to let my past inform my present.) 

Respond with a simple request that her partner consult her before purchasing the “Deluxe Super Bowl Travel Package” as a “gift” to celebrate their fifteenth wedding anniversary.  (I love the idea of doing something special together to celebrate our anniversary, and I would like to make a simple request that we decide what that is together.)

Many of us are prone to assign negative meanings to interactions and experiences we encounter on a daily basis. Those interpretations then dictate our emotional responses and the ways they impact us. Remember, “truth” is subjective. Perspective is where it’s at. 

The In-Between: About the Discomfort of Changing Our Habits

After reading this, you might be feeling a little raw or even naked, like, Why did Terri take away all my weapons?  But listen: using indirect, avoidant, or any other ineffective way of communicating may have been a  familiar modus operandi in the past, but let’s go wide-angle lens here. Although the old ways may be firmly established in the neural  pathways of your brain, they have not actually been working for you. You know too much to revert to the defense mechanisms and  straight-up dysfunctional strategies from the past, but you have not  quite mastered the new skill set. I call this phase of personal transformation the In-Between. 

You went all the way down into the metaphorical basement and flipped on the floodlights. You cannot unsee what you uncovered.  That also means you cannot just go back to the old way of being— even if you wanted to. And trust me, you don’t. 

Typically, the In-Between is a phase where resistance can crop up.  Yup, resistance is a game of whack-a-mole until these new behaviors become more fully integrated. That’s okay. What’s new can also be very uncomfortable (hence, resistance!). This is a perfect time to flex those BB muscles. Remember, you are stronger than you think. 

Taking small, consistent steps to assert yourself will speed up your time in the In-Between. You’ll get to the other side of your dysfunctional behavior faster.

The post Recognize Release Respond: Try This Strategy To Strengthen Your Boundaries appeared first on The Chalkboard.

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