A Personal Story About CBD, Arthritis + Pain Management

When Kevin DeMeritt's daughter Aspen was just 18-months old, she was diagnosed with Juvenile Rheumatoid Arthritis. The only therapies recommended at the time included an incredibly potent anti-cancer drug with severe side effects. After a pretty grueling medical journey, he and his family discovered CBD to be a powerful side-effect free support for her condition and went on to found Chil Wellness, a CBD brand with a special emphasis on arthritis advocacy and daily pain management.

If you or anyone in your family has ever struggled with aches and pains related to osteoarthritis, you've got to watch Kevin's story here and read our interview with CBD advocate Dr. Michael Berry below...

The Chalkboard: Dr. Berry, in general, would you talk to us about why so many who suffer with arthritis are drawn to the benefits of CBD?

DB: Many osteoarthritis patients have benefited from Chil Wellness CBD products for a variety of reasons. The main reason being that it can be very helpful in reducing inflammation and pain.

The human body is rich with cannabinoid receptors. These receptors have a role in regulating multiple processes in the body including inflammation and pain. In our practice, topical application with CBD has shown to be helpful in the management of both our acute injury and chronic pain patients.

What’s the science around CBD and why can it be so helpful for this kind of pain?

DB::  Osteoarthritis is a chronic condition with acute flare ups. For people with chronic stress, pain and/or inflammation, using topical or oral CBD can help to make up the difference when their native endocannabinoids may not be able to keep up.

When it comes to CBD research, it's impossible not to mention the oft-cited 2016 study published in the prestigious European Journal of Pain. Researchers at Harvard Medical School agreed this study strongly suggests topical CBD use could help reduce joint inflammation. Recent research out of Germany also suggests CBD could increase the production of a natural anti-inflammatory compound known as anandamide.

It's great to see that Chil supports the Arthritis Foundation. How has the arthritis community of patients and practitioners responded to the CBD products now available?

DB:  Osteoarthritis(OA) is a degenerative condition that can affect various joints of the body. OA causes inflammation, pain and reactive muscle guarding that can make life very uncomfortable.

CBD is quickly becoming a great tool in helping with the management of these conditions. Here is a great paper on the Systematic review of the science revolving around cannabinoids.

TCM: Even for those of us who suffer less severe inflammation, like post-workout aches and pains, CBD can be a great resource. Can you unpack which CBD topical to use when?

DB:  Each product serves a similar therapeutic, yet distinct purpose:

The salve Aspen's maximum relief salve is one of my favorites. Easy to use, easy to control the amount you use, plus the texture and consistency works very well as a little bit goes a long way!

It’s the combination of the full spectrum Nano CBD, the magnesium (a natural muscle relaxant), Arnica (another natural anti-inflammatory) and the other organic botanicals, it’s really a complete formulation.

The roll-on is lighter and the formulation is transparent making it favorable for on-the-go applications, especially if you don’t want your clothes to touch the product after application.

The balm is the marriage of the Roll-on and the Salve. I think it works really well in the sports environment or to have in the gym bag. It has the ease-of-use as the roll-on, but the thicker consistency like the salve.

The benefit of the balm is you get that thicker consistency without having to touch the product to apply it. So if you are playing a sport this can be extremely convenient, especially during a game or practice.

The Pro-strength Pain and Recovery Lotion is my absolute favorite, we use it in the clinical setting. It’s Bio-nano, full spectrum with 3,750mg CBD in a 5oz bottle and works great for working out knots in the muscles, release techniques for the fascia, muscles and joints.

Our massage therapists use the Chil Lotion in conjunction with their treatments as well. We add the lotion with our ultrasound gel when doing therapeutic ultrasounds on our patients. It really drives the CBD deep into the injury, providing great localized anti-inflammatory and pain reduction benefits.

TCM: Lastly, you recommend taking the tincture and the topicals for pain. Can you explain?

DB:  The tinctures and topicals work well together because they help the body regulate the pain and inflammation both internally and externally. One can apply the topical CBD to the localized area of inflammation/pain and take the tincture so that it has a more global effect on the body.

Do you have any questions for Dr. Berry about CBD, pain and inflammation? Ask away. We love sharing about our favorite solutions for everyday wellness issues. Shop Chil Wellness' natural CBD products with code CHILCHALK20 to get 20% off tinctures and topicals!

This story is brought to you in partnership with Chil Wellness. 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. The statements contained in this story have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult your physician before taking any CBD product.

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5 Mindful Ways to Handle Anxiety While Working From Home

Your inbox is flooding and you're running late for a Zoom call. Maybe your boss has thrown a new project your way, but all you want to do is curl up in a ball. Anxiety and depression are on the rise as all of us learn to navigate the new rules of working from home and establish adjusted boundaries.

When we get swept into a spiral of anxiety, the stress of daily life can feel insurmountable. Consider these simple tools from Victoria Bardega your crisis prevention toolkit. Explore five small, but meaningful practices to handle work anxiety like the mindful goddess you are.

Get a break from your own inner voice, and find your way back to loving what you do....

5 Ways To Handle Anxiety At Work

One | Practice meditation to give your mind a mental break. Daily, our mind receives numerous noisy and visual messages that can easily clutter our mental focus. Give yourself a few minutes to deep breathe, relax and say a simple thank you for the start of a new day. Whether through prayer, reading or sitting in silence, the mind is able to recharge itself and release any negative thoughts that may inhibit your workflow.

"Creativity is birthed out of a place of freedom; and allowing your mind to be free of clutter will generate fresh, innovative ideas."

 

Two | Communicate your anxiety to your coworkers. Open communication vitally tethers a hard-working team together. If you are feeling the weight of multiple projects, make known your concerns and ask for help. In humbling ourselves, we are able to create a strong community, where we can lift each other’s weaknesses up. A team that is willing to value people will take the time to value personal struggles, too.

When you keep frustrations to yourself, it affects demeanor and could potentially give off the wrong message to colleagues. As you make known your anxiety in a professional way, you are allowing for mutual understanding, which can help avoid damaging fall-outs.

Three  | Use visuals and music as calming rituals. With the right music or the right visuals, one can instill a sense of peace within any workspace. Download music apps like Pandora or Spotify to create playlist compilations of your favorite artists. This sense of familiarity instantly allows the mind to gain the motivation to carry on a successful workday. As analytical tasks or tedious projects can be quite mundane, surrounding yourself with art will bring an extra boost of energy that turns stress into productive determination.

Four | Take time to exercise daily. Calisthenics and cardio equip people to release endorphins that lead to a happier self. Pick a time and commit to working out for at least 15 to 30 minutes a day. Exercise enhances quality of life and will produce tangible results for the body.

Instead of allowing anxiety and stress to build up inside, make it a point to exercise in order to combat the negative energy. People on your team deserve to see the best version of you. By exercising you are giving yourself the opportunity to take care of yourself first in order to better serve others.

Five | Tackle things one step at a time. Create a calendar that features every project deadline assigned for the next few months. Pace your work intentionally to accomplish a variety of tasks during your personal peak times.

One of the easiest lies to believe is that we have to do it all, and we have to do it all right now. Because of our limited capacity as human beings, it’s impossible to accomplish fifty projects simultaneously. Be as productive as possible without having to compromise the state of your health. With assurance, take on the tasks in a productive manner that allow for you to create a balanced working schedule.

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The Registered Dieticians Behind Culina Health On Pizza, Wine + Late-Night Snacks

Meet Vanessa Rissetto (MS, RD) and Tamar Samuels (MS, RDN, NBC-HWC), the Registered Dieticians behind Culina Health. Culina is a personalized nutrition coaching service that wants to help you cut through the noise and fads with science-driven education that will help you build lasting change. 

These days, we're finding a split response from our readers: some are more serious about their health than ever before, while others are falling into emotional eating patterns based on the stress of the times. That said, we asked the women of Culna to address these three real life nutrition questions -- and they delivered with the kind of balanced responses we've come to expect from the ladies... 

We're craving a late night snack, but what's the right choice?

Late night snacking is a challenge for so many of us. We're up late watching our favorite show and suddenly it's 2AM and you're hungry -- or maybe you're just bored. Either way, late night snacking is not so great for balancing digestion, managing a healthy weight, or sleeping well. Here are our top tips for kicking your late night snacking habit:

One | Limit distractions while eating. If you tend to overeat while snacking at night, I recommend taking a break from tech while you snack so you can eat more mindfully, be more in tune with your hunger and satiety, and actually enjoy the food you're eating. Research shows that the type of technology we consume while eating doesn’t really matter, whether it’s checking emails on your phone, watching TV, playing video games or listening to the radio -- all screens seem to detract from mindful eating.

Two | Make sure you're eating enough during the day. Time and time again, my clients come to me struggling to kick their late night snacking habit, and the number one biggest trigger I find is that they are not eating enough during the day.

Skipping meals can cause your blood sugar to drop dramatically, which triggers the release of several stress-related hormones, including cortisol. Cortisol causes your blood sugar to rise rapidly and stimulates a cascade of hormones that promote insulin resistance, fat storage, increased hunger, and decreased fat metabolism. Often people say they're not hungry in the morning, but I encourage them to eat breakfast within an hour of rising, regardless of hunger, so you can reset your appetite and have most of your calories during the day instead of at night.

Three | Make healthy swaps with protein. Adding protein to your snacks (and meals) helps to minimize overeating by stabilizing appetite. Protein helps keep us full, giving us increased satisfaction between meals. Most people have protein with their meals, but forget to add it to their snacks.

Trying adding protein to your late night snack and you're more likely to eat less of it. My favorite high protein snack options are nuts and nut butter (hello peanut butter and apples), energy balls, cheese and fruit, dark chocolate covered almonds, and Greek yogurt with fruit.

We'd like to enjoy an end of work glass of wine. should we have something to eat for blood sugar balance?

I definitely recommend having alcohol with food to prevent getting tipsy, which often leads to overeating -- or one too many drinks. Protein and fat take longer to digest and are great for stabilizing blood sugar and slowing the absorption of alcohol when consumed together.

Want a glass of wine after work? Drink it with a well-balanced dinner that includes healthy protein sources like fish, poultry, grass fed beef, and legumes. Add a healthy fat like olive oil and avocado to help stabilize blood sugar even more.

once in a blue moon, we give in and order pizza. what's the best way to balance our meal?

Our number one rule for balancing out a more indulgent meal is adding produce! Fruits and vegetables are loaded with fiber and have a high water content which helps you feel full with very little calories. So, if you have a piece of pizza and eat a big side salad, bonus points for throwing veggies on your pizza -- you're more likely to stick with one slice instead of half the pie. By adding veggies or a side salad, you enjoy your pizza without overdoing it.

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Meet Oak Essentials: The 3 Best Skincare Products According To Jenni Kayne’s Team

Jenni herself is the ultimate inspiration and namesake behind one of our favorite fashion and lifestyle brands, Jenni Kayne. However, after years of working closely with the brand on gatherings like these, her thoughtful team of women, clad in the brand's cozy-chic uniform, have also inspired our style over the years.

As Jenni and team launch the brand's first collection of long-awaited skincare products, we asked three women from the team that we adore to talk to us about the Oak Essentials products they've fallen in love with as they've been testing samples behind the scenes for months.

Our team received the first exclusive press release of Oak Essentials just weeks ago. The clean, functional skincare collection includes a soothing Restorative Mask that smells like heaven and a nurturing Ritual Oil that's as blue as the sea from an abundance of soothing blue tansy oil. These two products quickly became our top picks, but we wanted to hear from the women who have already been trialing the product for months!

Meet the women behind Jenni Kayne and shop from their favorite products in the coveted new Oak Essentials skincare line for 15% off with our code, TCM15 ...

Name: Meaghan Murphy, Director of Brand Creative, Jenni Kayne

My skin type: Combination (and Acne prone)!

The skin issues I'm solving for: Summer dryness and dullness, and occasional hormonal breakouts

My Oak Essentials top picks: Restorative Mask and Ritual Oil

How I like to use itthem: Lately, I've been using the Restorative Mask at least once a week. I began using the mask religiously once we first started getting the samples in and I am truly addicted. It is the only mask I have ever found that calms and prevents breakouts while at the same time keeping my skin nourished and hydrated. It is so rare to find a breakout-curing mask that doesn’t strip the skin – it is a miracle product!

I also use the Ritual Oil 2x/day – once in the morning after a thorough spritz of the Balancing Mist and once in the evening with my iS Clinical Active Serum. The Ritual Oil has kept my normally breakout-prone skin completely clear this summer! It gives the best glow of all time and I wake up with dewy skin which is new for me.

Editor's note: We didn't realize that Meaghan's picks were the same as our own team's! You can shop the Oil and Mask as a bundle called The Duo – which includes Ritual Oil and Restorative Mask ($112). 

Name: Heaven Schydlowsky, Digital Product Manager, Jenni Kayne

My skin type: Combination

The skin issues I'm using solving for: The usual woes of combo skin – sometimes dry, sometimes congested.

My Oak Essentials top picks: Cleansing Balm and Balancing Mist

How I like to use them: I love to use our Cleansing Balm for a double cleanse a night.

2-3 times a week, I’ll start by warming the cleanser in my hands and working it into my skin. I do this for at least one minute to really pick up any impurities. Especially while living in the city, this cleanser is perfect for washing away all the grit. Then I’ll run a washcloth under warm water and gently remove the cleanser. After that, I’ll follow with a simple, gel-based cleanser and my night serum. The result? Clean, but not stripped, hydrated skin that feels so good.

The Balancing Mist is my hack for dewy skin all day long! I simply mist in the morning after my full routine and then bring it to my work desk. After that, you can catch me spritzing my face throughout the day. It truly keeps my skin hydrated, but also balances its natural barrier, preventing my skin from going into overdrive on oil production!

Editor's note: You can catch Dream's daily skincare routine on our Instagram here! 

Name: Samantha Moore, President of Home & Brand, Jenni Kayne

My skin type: Dry

The skin issues I'm using solving for: Hormonal blemishes

My Oak Essentials top picks: Restorative Mask, Ritual Oil

How I like to use them: The Ritual Oil is perfect for day or night. I’m somewhat of a moisture monster and love how hydrated and glowy this oil makes me feel!

Our Restorative Mask is my go-to if I feel one of those horrible below-the-surface blemishes coming on. The honey is really anti-inflammatory and I find that it fights infection while leaving my skin super moisturized.

Be the first to try Jenni Kayne's new skincare line, Oak Essentials. The new capsule skincare collection is made of just 5 essential products to take the guessing out of clean beauty. The Moisture Rich Balm, Restorative Mask, Balancing Mist , Cleansing Balm and Ritual Oil can be purchased as a collection (The Routine, $198) or shopped separately depending on your current routine and needs.

Every Oak Essentials product is cruelty-free, non-GMO and organic whenever possible, always formulated without synthetic fragrances, silicones, colorants, sulfates, phthalates, parabens, PEGs, petrolatum, mineral oil, and nanoparticles.Try everything for 15% off with code TCM15.

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14 Unique Baby Shower Gifts for the Healthy Mom To Be

Consider this our ultimate guide to baby shower gifts for wellness lovers! Once we began our research on unique gifts for the healthy mom to be, we just couldn't stop.

It's a joy to see how many safe, clean and ethical brands are thriving in the baby and mama space! And just as exciting to see how many are designed beautifully.

Our list of top picks for shower gifts includes ideas for the home, kitchen, baby and pregnant mama. New moms, keep this list on hand to peruse for all the safe and beautiful essentials you need for a cozy, healthy period of new baby bliss!

14 Unique Baby Shower Gifts for the Healthy Mom To Be

DockATot | Fashion meets function with this brand’s beautiful line of soft, functional ‘docks’ that keep babies cozy and safe while being changed or while lounging with the fam. Their beautifully-designed docks also come in outdoor and travel versions that are hard to resist. (Below in pink tie-dye!)

BABYBJÖRN HARMONY BABY CARRIER | This ergonomic carrier is made of lightweight, breathable mesh and allows you to carry baby four different ways as they grow or depending on what you're up to. A great gift for active parents of more than one child that may actually get used at home more than expected! (Below in charcoal grey.)

BABYBJÖRN BLISS BOUNCER  | Another modern essential from BABYBJÖRN, this light-weight bouncer is streamlined to fit on tables, floors, beds -- just about anywhere you need a hand’s free solution that keeps baby close and happy! (Below in peachy-pink)

Beaba Babycook | How adorable are Beaba’s modular, pastel baby food makers? We want one for all of our kitchens, baby or no! Beaba makes fresh, healthy baby food a breeze with their steam-cooking system that only requires one hand to operate (in case the other hand is holding a baby). Beaba’s babyfood makers are the gold-standard and we also love their silicone accessories designed to help you freeze small portions easily for future meals. (Above in pink).

Newton Baby Crib Mattress | Newton's unique, breathable crib mattress has revolutionized safe sleep for babies and has become most families' top pick ever since. The classic crib mattress lets baby sleep safely in any position, thanks to the woven core and breathable cover designed to avoid the potential danger of belly-sleeping babies.

Clek car seats | These Canadian-made car seats are designed to be a parent’s dream: non-toxic, flame retardant-free, easy to install and workable with most strollers. Every car seat is engineered with advanced crash management systems, metal substructures, and European-inspired safety features. The family behind Clek come from car manufacturing and know everything about what's most safe for hauling those little ones across town.

MakeMake Organics changing pad | We’re obsessed with the timeless prints and gently-made materials from MakeMake. This sweet, portable changing pad (just below) is a charming addition for any diaper bag and makes the sweetest baby shower gift.

MAKEmake organics newborn bundle | Aren't baby showers just an excuse for us to ogle newborn-sized onesies? We adore this bundle of newborn essentials from MakeMake, made from GOTS certified organic cotton in a variety of prints and colors. Every set contains a knotted gown, hat and other soft essentials as shown above in tan polka dots.

H&M Conscious Baby | We were floored by the beautiful baby clothing available in H&M’s Conscious line!These wrap-over onesies are as chic as they are functional and made with soft organic cotton jersey you can feel good about. Shop their collection of timeless rompers, dresses and other delicate basics.

Elvie Curve | A hand’s free breast pump could be the ultimate game-changer for busy moms. If you haven't heard, Elvie’s Curve actually tucks right into the bra so that mom can pump discretely and easily while she goes about her day! The gift of gifts for any mother.

Seraphine Maternity Parka | We couldn’t resist this clever line of coats and cardigans from Seraphine that include zip-in kangaroo pouches for baby and enough room for the bump before they arrive. Each piece transitions to wear beyond baby which makes it a sustainable investment for the fashion-minded mama. (Below lined in faux fur).

BaoBei Maternity Belly Support Band | We asked pelvic floor pro, Allison Oswald which belly band she recommends to her exclusive roster of preggo clients and she led us on to these. According to Allison, “They provide a gentle support that feels good, without being too compressive to cause pelvic floor dysfunction postpartum.”

Rael’s New Mom Gift Set | Rael makes so many thoughtful products for women’s health, like this collection of solutions the new mom in your life will thank you for later! The set includes practicalities like pads and disposable underwear, as well as self-care treats like a calming sheet mask.

California Baby Gift Sets | The O.G. of clean skincare for babes, California Baby makes some of our favorite bath and body goods that come in easy-to-gift sets. We love this nubby little stuffed bear and the Calming Bedtime line of skincare made with lavender and clary sage oils!

What did we miss? Tell us your go-to baby gifts and new mom must-haves in the comments!

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Send Help: Hailey Bieber Says Her Hair Is Too Sleek + Silky

Hailey rhode Bieber has real life problems like the rest of us, we're sure of it -- but, apparently, haircare isn't really one of them.

Recently, the genetically-blessed Mrs. Justin Bieber shared this hair tutorial to YouTube, complaining that she had "really sleek, silky hair". Pause for sympathy and reaction.

Naturally, we're only teasing. Celeb-bashing is not our style and we must admit it's true that hair can be so "silky" that it just won't stay up in a bun or hold a curl. Sleek and silky hair is a viable beauty complaint, although it's up there with cheekbones that are just too sharp, legs that are too long and lashes that are too full.

We picked up on Bieber's recent beauty complaint only because one of the brands used in the video sent us the transcript. Sometimes text just hits different and gives you a giggle.

While we thought Hailey's note might give everyone a friendly laugh, her tutorial is actually pretty legit. After all, texturizing mists like the one she uses here exist for a reason. When hair is freshly washed -- or, yes, Hailey, even 'too sleek and silky' -- a texturizer like IGK’s Beach Club Volumizing Texture Spray ($31) can help hair to stay in place.

After watching Hailey's hair tutorial, we actually discovered that she uses a ton of clean beauty brands that are TCM-approved. Perusing her channel, we found many mentions of clean products from beloved L.A. brands like MARA Beauty, Biba Los Angeles and Ranavat Botanics.

We think our readers will agree that celebrity beauty is a funny thing. On one hand, when you're working with Baldwin genes like Hailey has, the products you use are nearly negligible. On the other hand, when you're paid to look your best, and have access to top pros and products, you really do learn tips and insights that are worth sharing!

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The At-Home Well-Being Concern You Shouldn’t Neglect (I Learned the Hard Way)

I’ve had a Molekule air purifier (this one) for years. At some point pre-Covid, I lost track of replacing the air filter and just left it idling in the corner of my living room. It’s so darn cute that I never even bothered to put it away.

Fast-forward to some point mid-quarantine and I, like everyone else, was spending most of my time at home. Gratefully, I was experiencing only the health benefits of the whole quarantine arrangement: the mid-day workouts I could never quite pull off with an office schedule, easy access to all the weird wellness ingredients in my fridge, and as many mental health breaks as I needed.

Naturally, I also had access to the (now somewhat infamous) 2020 early evening glass of wine – let’s call it, the “laptop closer”.

In fact, I thought that it could be my renewed interest in organic California grape varietals at fault for my one and only health complaint mid-’20: a low-level case of the sniffles and an annoying cough that woke me up at night and persisted for more than six months.

Getting To the Root of the Issue

To be extra cautious, I did some sleuthing and some bloodwork with my doctor and a nutritionist. Was it allergies? A mild case of acid reflux? Perhaps I’d given myself some sort of gut imbalance with one too many glasses of organic rose? I couldn’t figure it out.

Then, after spending a few days away from L.A. in a more rural area, my symptoms totally disappeared...only to reappear after a few days back in town! I began to suspect the only factor I hadn’t looked into: the air quality in our home.

I renewed the subscription for our Molekule filters and got the air purifier running in our home again, happy to know that it removes particles from the air and destroys pollutants like mold, VOCs, allergens -- all kinds of things that can cause the sniffles or affect sleep.

Not only was I amazed by what my Molekule could do, I was creeped out to think that the air quality in my home was so dirty that it could give me a low-grade cough!

Molekule’s PECO technology is unique: it doesn’t just suck pollutants out of the air, it actually destroys them. More on that, but, first, let’s take a quick look at…

The Sad Facts On Urban Air Quality

If, like me, you live in L.A., NYC, or another big city (so many of you do), you’re likely aware of issues like smog, but have left the issue of indoor air quality on the bottom rung of your wellness concerns.

Three key words should help to pop air quality up to the top of your list: ‘ultra-fine pollution’, ‘toxic dust’ and, of course, ‘the pandemic’.

ULTRA-FINE POLLUTION | The L.A. Times recently reported on freeway pollution and the proximity of our homes to this noxious air.

The report called pollution from our freeways “a stew of ingredients including toxic combustion gases, microscopic soot particles, compounds from worn tires and dust from vehicle brake pads.

“Recent research has narrowed in on one component of special concern: ultra-fine particles, pollutants in freshly emitted vehicle exhaust. The invisible, chemical-laden specks are less than one-thousandth the width of a human hair — so tiny they are hard to capture with pollution controls or filters. Scientists suspect ultra-fine particles are able to pass through the lungs and into the bloodstream, where they may harm the heart, brain and other organs. Yet they remain unregulated by state and federal authorities.”

According to the Times' report, recent research suggests that traffic pollution may waft more than a mile from the freeway in all directions.

TOXIC DUST | According to the Environmental Working Group, PBDEs are a known nervous system toxin. PBDEs are shed from TVs and other electronics and accumulate in that ever pervasive media center dust.

Swallowing PBDE-contaminated dust and contact with this dust are the primary routes into our bodies, where they collect in fat tissue. PBDEs also accumulate in the body; toxicology tests show PDBEs may damage the liver and kidneys and affect the brain and behavior, according to the EPA who, in December, officially named PBDEs “chemicals of concern.” (CNN’s Toxic America)

COVID-19 | Clearly, the pandemic has also raised interest in managing indoor air quality. Incredibly, Molekule’s Air Mini & Air Mini+ models were just FDA-cleared for medical use to destroy viruses and bacterias in the air.

Additionally, PECO technology satisfies performance criteria outlined in FDA guidance for use in helping to reduce potential exposure to SARS-CoV-2, the COVID-19 virus. It’s important to note though, that an air purifier should only serve as an additional layer of protection to PPE and other steps.

Getting the Right Air Purifier

Feeling thoroughly grossed out by urban air quality facts yet? The great news is that we already found you (a very stylish) solution.

After my recent experience with L.A.'s air quality, we decided to partner with Molekule and grab this exclusive offer for 10% off (use code CHALKBOARD at checkout) so that you can shop their top of the line air purification tech for your own home at a special price.

Molekule offers a variety of sizes and price points that we hope will vary enough for everyone...

3 Huge Benefits of A Molekule Air Purifier

Molekule Doesn’t Trap Pollutants - It Actually Destroys Them | Molekule uses ground-breaking patented PECO technology which uses free radicals to break down and destroy pollutants at a molecular level, including viruses, bacteria, mold, allergens, and chemicals.

PECO is actually a step beyond the more familiar technology that traps particles, instead destroying pollutants at a microscopic scale, including VOCs, viruses, as well as particles 1000x smaller than what the HEPA filter standard tests for. You can watch a video about their science HERE.

They’re Gorgeous. | We know it might sound simple, but, as I said, I actually kept my Molekule Air -- a sleek little tower with a raw leather handle -- out in the living room even after neglecting to refill the filter. (I’m now on automated refills).

One of our favorite things to do here at TCM is to curate well-designed products for you so that your life feels uplifted and improved by your wellness efforts -- not complicated or bogged down.

Molekule’s air purifiers are beautiful, easy to tote from room to room, and near silent when operating.

They're Nearly Silent. | Except for the “Boost” setting, which I use after dusting or moving any significant furniture, Molekule air purifiers are incredibly quiet and have a ‘night mode’ for use while you sleep. You’d better believe I now keep a unit in our master bedroom at all times.

Indoor air quality is probably one of the easiest wellness issues to skip over. It’s not trendy, doesn’t play a part in our daily routines and is actually invisible.

I’ve become something of an air quality purist and can only imagine that those of you with homes in the city might be especially interested in this topic too.

For a limited time, get a Molekule air purifier for your home at 10% off -- a significant savings no matter which unit you choose.

Head to Molekule’s research-rich site to learn more about the science behind their patented PECO system and how to keep your home as clean as possible.

This story is brought to you in partnership with Molekule. 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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According To East Asian Medicine Late Summer Is the Fifth Season

As a Physician Of East Asian Medicine, Carolyn Barron's knowledge of herbs, acupuncture and other high-impact natural methods for balance and healing impressed us from the start. Carolyn is the incredible practitioner behind Botanarchy Herbs + Acupuncture and her beautiful Melrose studio is a reflection of her poetic approach to holistic health.

Below, in her unique style, Carolyn shares with us about 'the fifth season', that end-of-summer feeling we so often sense, but did not yet have a name for...

The Fifth Season: Late Summer

In the five element calendar central to the teachings of East Asian Medicine, Late Summer is the fifth season, a poetic interlude of plumpness between the third week of August and the autumn equinox that hearkens the arrival of fall.

The Earth element reigns over her kingdom in Late Summer, and to understand her splendor is to romp in her amber waves of grain. Abundance and satiety abound in tandem with decline and decrease. With a tinge of melancholy and a golden brush stoke, the entire cosmos is swaying in a heat-drunk torpor to Bowie’s Golden Years as the earth does its best impression of a Fauvist landscape with languishing bodies lolling in the low-hanging sun.

Some may say, “my dude, that’s just summer!” But if you’ve been paying attention to the breath of nature, everything is… slowing down. There’s an entirely different flair to Late Summer than the swank and swagger of its sister season, Summer.

Summer belongs to the Fire element, whose energy burns hot, bright, and fast. At the time of Late Summer’s emergence, the Fire element’s simmering cauldron has liberated the moisture hiding within Earth, and the air is pregnant, heavy, like an Earth deity herself, arms teetering with grain.

This alchemical reaction creates an internal and external climate of dampness. In the internal ecosystem, dampness is akin to humidity, manifesting as things that are puffy, sticky, and heavy… think lethargy, lumps, bumps, boredom, brooding, bloating, mucus, phlegm, water retention, accumulation, and aggregation. Dampness slows things… thoughts, processes, metabolisms both psychological and physical. This is how Late Summer is distinct from Early Summer, which is marked by its speed, joie de vivre, and robust quickening.

To help purge the damp doldrums, avoid the cumbersome energy of heavy, greasy foods, and increase aromatic spices to keep things nimble and moving like ginger, onions, garlic, leeks, sage, basil, and rosemary.

Basil-infused water

Have a gentle sweat, cool the body with iced green or mung bean tea, and release unto the earth the rotten fruits that are weighing you down. The concupiscent cornucopia of Earth’s myriad wonders are all ripe for the picking this time of the year.

How to further symphonize with the season? Cultivate a fertile ground for implanting ideas that can nourish and support you. Behold the fruits of your labor with tender reverence, cradling them in your palm like a sacred harvest.

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Amanda Kloots on Braids, Beauty Water + Top 40 Jams

We first ran this interview with unflappable fitness trainer, Amanda Kloots in 2017 -- her wildly positive energy nearly jumps from the page. During 2020, Amanda gained the support of the whole world during her husband's heroic battle and tragic loss to Covid-19. Throughout every experience we've had with Amanda, her bright and hope-filled energy has never waivered. Here's a peek at what she was up to before the pandemic -- the smile, the attitude, the laughter and spirit are all the same... 

The best workouts have one thing in common: a trainer that gets us going. Former Broadway dancer and Rockette, Amanda Kloots has an energy that makes us want to move. Her body-burning workouts have us hooked, but it's her bubbly personality that keeps us coming back for more.

Amanda's classes are a combo of dance cardio, strength building and jump roping. Form is key, but fun is everything. Each time we try one of her signature workouts, we leave feeling sore, buzzing and empowered. What more could we want?

We asked Amanda to participate in one of our fave series, 'In My Gym Bag', and her answers have us antsy to get to the studio stat! Peek below to learn this glowy pro's tricks for getting pumped and her ideal workout wardrobe (which we need)...

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You’re Cute: Strawberry, Mint + Avocado Lettuce Wraps

Question: Could these fresh little summer lettuce wraps be more adorable? (Answer: Absolutely not.)

We love these this infinitely simple summer bite -- the perfect thing to eat once back from the farmer's market or to snack on with an afternoon glass of crisp, cold rosé. Amp things up with fluffy ricotta cheese or vegan cashew cream. Add leftover chicken to transform these into a summery meal...

Strawberry, Mint + Avocado Lettuce Wraps

INGREDIENTS:

1 head butter lettuce (or romaine)
1 pint strawberries, sliced
1-2 avocados, sliced
1 small bunch of mint, leaves torn off
balsamic vinegar
microgreens to garnish
freshly cracked black pepper

DIRECTIONS:

Peel all of the leaves off the butter lettuce, wash and pat dry.

When ready, place a little of each ingredient into the middle of each individual lettuce leaf, repeat for each one and then drizzle some balsamic vinegar on top.

Top with cracked pepper and enjoy!

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8 Essential Wellness Recipes To Master in Your 30’s

Here's our list of essential wellness recipes to master in your 30's. Things like broth and a good salad dressing that will serve as core recipes for more complex cooking and basic everyday meals like smoothie, bowls and salads. What are we missing?

8 Essential Wellness Recipes To Master in Your 30's

lemon water | Okay, our very first call out is not a recipe at all, but almost every wellness expert we know agrees that hydrating with nutrient-rich lemon water each morning is a habit that will pay off for a lifetime. Lemon water cleanses and hydrates your system to start your day right. If you ask us, learning to keep a steady supply of lemons on hand is the ultimate in adulting at home.

the green smoothie | Yes, it's green! No, it doesn't have to taste like it. There are about one million ways to make a green smoothie well and pack it with more nutrients than your entire supplement regimen. Start with honey hi co-founder, Kacie Carter's affordable green smoothie and make your way from there.

Many of our favorite smoothie recipes also come from nutritionist, Kelly Leveque. Whether you're after protein, superfood ingredients like 'shrooms or just a fun snack full of flavor, there really is a recipe for everyone out there. It's that adaptability that puts smoothies on our short list of must-learn recipes.

Smoothies are also easy to digest which makes them ideal for most morning routines. Recipes are so adaptable, which will teach you to be more flexible in the kitchen -- learning to use what you have on hand.

a great salad dressing | Learning to make healthful, clean dressings and sauces will take you a long way. Simply smother your favorite leafy green in a new homemade dressing or base entire meals around superfood ingredient-spiked dressings and sauces on salads, veggies, mains and more. The key is in using whole food ingredients, herbs, spices and the right oils.

Basic stock | Bone broth, with it's nutrient-dense and easy to drink nature, has become a phenomenon in wellness over the last few years. Learning to make 'true' bone broth takes hours -- literally cooking bones down to liquid, but chicken stock and vegetable-based 'miracle broth' are easier options if you're so inclined. Broths can be sipped like tea on their own for hydrating, easy-to-absorb nutrients or used as the base in hundreds of recipes.

the 'put an egg on it' bowl | Let's just go ahead and call the bowl with an egg on top a 'food group'. If you dine with any frequency at modern brunch spots in L.A or NYC, you know what we're talking about. A grain bowl, made with quinoa or black rice is often topped with veggies, ferments, seeds, dressing and -- and egg!

The truth is that this concoction makes a great base recipe for affordable, healthy lunches and dinners of all kinds. No matter your ethnic food of preference, American, Chinese, Italian, Thai, Japanese (we could go on), almost every condiment and spice work in a bowl like this. Learn the basics and build up with your favorite proteins, veggies and condiments.

the protein salad | Here is your assignment: find a salad you love. Many of us love salads already -- there's something nearly addictive about that refreshed and hydrated feeling we get after eating a huge bowl of chlorophyll. However, if you don't think you're the salad type, learning to make a lunch or dinner-worthy salad is all about exploration.

Which greens do you like? Some love marinated kale, others love crunchy romaine. What's your protein of choice; are you a cobb salad, chicken caesar or marinated salmon kind of guy? Again, most of this comes back to learning to make great dressing.

roasted chicken | Making the perfect roasted chicken will serve you well. You can make any number of recipes with shredded, sliced or whole roast chicken -- and truth be told, we've even featured shameless advice for using store-bought! 

a vegan entree | Maybe you're not vegan, but you have friends who are -- or you dabble for a few days at a time to give your body a break from animal protein. Either way, having a great vegan entree at your fingertips can serve you well. Some of our favorites include: all these tacos, this 'bolognese',  and this pasta dinner.

grain-free cake | Knowing how to whip up a straight-forward, but delicious cake is a life skill to be sure. When birthday parties and other special occasions arise, it's great to know you can hit the kitchen and make a tried-and-true recipe come to life.

While not everyone's cut out for baking, the key is in precise measurements. Our go-to recipes include Sweet Laurel's internet-breaking Grain-Free Chocolate Cake and Pamela Salzman's Olive Oil Cake.

Once you know how to make cake, you also know how to make cupcakes! And cookies? Incredibly easy, after you've mastered cake!

What did we miss? Which recipes have served you the most and stood the test of time?

 

 

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7 Healthy In-Flight Essentials To Pack Now (And A Luggage Giveaway!)

Enter to win CALPAK's Ambeur Carry-On Luggage for you and a friend below! 

To be honest, normally our in-flight travel rituals are a little less wellness and a bit more beauty. (See our review of Karlie Kloss' routine here!)

While protecting the skin from that dry cabin air (try Summer Friday's Jet Lag Mask) is key, these wellness essentials will keep you feeling great from the inside out.

In Flight Giveaway | We're grateful to travel when we can lately! CALPAK makes some of our absolute favorite luggage, most notably their beautiful hard-case carry-on's. CALPAK is giving one lucky reader with two pieces of rose gold Ambeur Carry-On Luggage  -- one for you and one for a friend! Trust us when we say this little suitcase is going to make every little flight and road trip that much happier. See the bottom of the story for all the rules.

7 Healthy In-Flight Essentials To Pack Now

FLORA TRAVEL CARE PROBIOTICS | We were honestly amazed when we learned about Flora's Travel Care Probiotics in this partnership with the brand a few years ago.

Unlike most probiotic formulas, Travel Care contains just a single strain that’s been clinically shown to help reduce incidence of traveler’s diarrhea and other common gastrointestinal issues while traveling.

What’s even more interesting about this strain — especially for the adventurous traveler who exposes themselves to new foods and environments — is that it can reduce the danger of toxins released by C. difficile and E. coli. SHOP NOW

Genexa Jet Lag Pills | Genexa is a relatively new brand who is on a mission to "clean up our medicine cabinets with everyday solutions that are clean, but effective". We love that! Their homeopathic Jet Lag remedy is melatonin-free and physician formulated to help relieve jet lag. Beyond digestive issues, there's probably nothing more important to us while traveling than feeling well-rested! SHOP NOW 

AMAZING GRASS PROTEIN CHOCOLATE PB PACK | Adding protein powder to your coffee might just change your travel life for good -- especially when stuck in a terminal without clean options. Celeb nutritionist, Kelly LeVeque calls this the airport shake:

"When you’re on the go, stop by a coffee shop and grab an americano or just a large cut of almond milk, pop out one of these pouches, swirl it into your bev (maybe with a sprinkle of cinnamon) and voila! A blood sugar-stabilizing, snack cravings-averting, energy-boosting best travel tip ever". 

We're no strangers to the protein latte around here and Amazing Grass PB Chocolate packs are one of the best. Note: mixing well can be a challenge -- start with half a pack and see how it goes.  CHECK OUT

Electrolyte powder | L.A. nutritionist and health coach, Shauna Faulisi shared this with us in her piece on wellness travel:

"I know you’ve heard it a thousand times before but here it is again: Water is incredibly important for our bodies to function at its highest potential. From cellular function, detoxification, elimination and, yes, even skin health. Drinking water is one of the most impactful ways to keep inflammation down. If there’s one thing to put an effort towards during your travels it’s drinking water.

"Flights, excess sun, an increase in daily steps and indulging in foods you don’t normally eat will all take a toll on hydration if you don’t stay on top of it.  Aim for at least a half of an ounce of water for every pound of body weight. I recommend drinking one liter of water upon waking to set up your day up in a positive way. Continue to drink water throughout the day to get your glow on." CHECK OUT

MELATONIN | Sleep is another crucial issue for our sense of well-being while traveling. Even if you sleep perfectly well at home, sleeping in an odd hotel room or new time zone can be challenging. Naomi Whittel's Sleep Adapt is our go-to for melatonin thus far; the formula is time-released so it hits you right away and then a few hours later to help you stay asleep. The melatonin is also natural which means little chance of groginess. CHECK OUT

Larabar protein bar | High fiber, low in sodium and a good amount of protein, LaraBar's Lemon Blueberry Muffin is a great choice for a bar to stash in your carry-on. Key for in-flight foods? They cannot smell! We love our salmon with broccoli as much as the next guy, but it's just not right in the air. Larabar's simple ingredients make this bar nourishing, delicious and easy to digest. SHOP NOW 

CHARCOAL TABS | If you ate something weird or got a little too enthusiastic about the cool selection of cocktails by the pool, charcoal will help to absorb what doesn’t belong in your system and could just save your day. Take one to two capsules with a huge glass of water before a big night out. Forgot? Pop them in the morning to soak up any toxins that have you feeling off. While it’s important to use charcoal in moderation (taking it too often can absorb good stuff in your body too), it can be a lifesaver on the go. CHECK OUT

Enter to Win

We're partnered with CALPAK to give away two pieces of our favorite luggage, the rose gold Ambeur Carry-On! To enter, share your email below, then pop to our Instagram, like our post and follow both TCM and CALPAK.

One winner will be selected at random on August 24, 2021. Please note that winnings may only be sent to a continental U.S. address. Good luck!

By sharing your email you agree to receive communication from The Chalkboard Mag and CALPAK.

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Ukeireru: The Ancient Japanese Practice of Acceptance As A Way of Life

In his new book, Why Be Happy, clinical psychologist and author, Scott Haas elaborates on finding contentment and peace in a harried world. By practicing the Japanese idea of 'ukeireru', we learn to pause and accept the situations life throw at us before deciding upon a course of action, helping us to become less reactionary and act from a more grounded place. Ukeireru is a unique skill that reframes our mindset and brings peace to those who practice...

Ukeireru is a word used in Japan to describe the acceptance of people and things around us. Not a cultural experience, but a way of life. Accepting that our place in the world depends on our relationships with our families, communities, and nature, we understand that our happiness depends on the happiness of others.  

Many of us in the U.S. base our well-being on personal happiness. While stress is certainly experienced due to private matters, its causes are often systemic and institutional. We may start by achieving the calm necessary to create change and work toward being happy, but then it is necessary to take that renewal of strength and address what caused our stress in the first place.

This is how ukeireru works: Acceptance as a way of life that offers the potential for change.

We are hard-wired as human beings to be empathic. When our families are unhappy, we are unhappy. That empathy, whether we are aware of it or not, is also present in our relationships to the communities we live in.

We may be capable of blocking out empathic feelings so that we can continue to feel entitled to all our stuff, but the knowledge that others are suffering, whether we are aware of it day- to-day or not, can erode our sense of well-being.

As Martin Luther King, Jr. noted, a few years before he was murdered by a white supremacist, “Those who are not looking for happiness are the most likely to find it, because those who are searching forget that the surest way to be happy is to seek happiness for others.” 

The first way to create well-being associated with ukeireru is to observe what’s going on around you. Contrary to introspection, observation of the world — our environment, communities, how people live, how economic systems shape our most intimate desires and fears — is necessary before anything else.

This means that we must work hard to create awareness. Not just thinking about what we want, or our own moms and dads, but what others want and their upbringing.  

Before you can change a situation, accept it for what it is. Don’t deny it, don’t distract yourself. Accept reality.

As Michelle Obama wrote in her memoir, Becoming: “It was possible, I knew, to live on two planes at once—to have one’s feet planted in reality, but pointed in the direction of progress. . . . You got somewhere by building that better reality, if only in your own mind. . . . You may live in the world as it is, but you can still work to create the world as it should be.”

Having observed and accepted the reality of the situation, the second way toward creating well-being is to use your imagination.  

Long before imagining anything, long before offering your opinion, you must observe and accept the world. Then, ironically, as jazz great Kenny Garrett says, “Push the world away.” Imagine making things new. Make the happiness of others your priority.  

The third way: Accept that change in nature is always incremental. Even an earthquake or volcanic explosion is the result of years of slow, unseen changes beneath the surface. Our task now is to identify what’s happening, what is already in progress, and to latch onto or lead changes that are already taking place.

This requires logic and patience, but especially patience -- never easy, even under the best of circumstances, but especially difficult during a crisis.

Finally, be aware of this fundamental observation: Nothing in nature is static. What seems true today, because it has been propagated by authorities, could be shown to be a lie tomorrow.  

Adopting the way of life that ukeireru can provide, you are better able to ask three questions that can lead to remarkable results in diminishing the stress of living today:

+ Seriously consider the impact your decisions make on others.

+ Consider if the best decision is not to decide at this moment.

+ Create deep awareness around the sources of the thoughts and emotions that inform your personal decisions.

Ukeireru is a way of life, a pragmatic outlook that helps us to tap into our empathic nature. Having achieved a measure of calm through observation and acceptance, you are now in a position to ask questions that are about the present, and equipped to see what time it is: The time is now.

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A Big Fruit Plate with Salty Chile Sugar From Chef Gregory Gourdet

As a beloved Top Chef star and judge, Gregory Gourdet captured the culinary imaginations of so many. Since becoming sober in 2019, Gourdet has embraced a healthy, paleo-friendly, dairy- and gluten-free cooking style that has endeared him to folks around the world.

His new cookbook, Everyone's Table: Global Recipes for Modern Health is filled with globally inspired dishes free of gluten, dairy, soy, legumes, and grains. Perhaps, most shockingly: everything is absolutely delicious

While there were much more complex recipes in the book than the one we chose to feature, we simply couldn't resist this giant fruit plate from Chef Gregory -- insanely simple, but just to satistfying!

A Big Fruit Plate with Salty Chile Sugar

Serves 6
In Southeast Asia, people often enjoy fresh fruit and vegetables dipped in a mixture of salt, sugar, and chile. I love it, too, as a way to serve a low-key, low-effort summer dessert to friends, as the sun sets and the grill cools off from dinner. The bounty in the photo showcases just some of your options and offers a way to go all out if you like. Buy what looks best (I veer toward sweet-tart fruits and crunchy, mild vegetables), cut it into two-bite pieces, and have everyone dip into this blend of salt, smoky chiles, coconut sugar, and a bit of lime zest to take it from tasty to terrific.

Ingredients: 
1 lime
2 tablespoons Smoky Chile Salt (buy your own or see page 325 to make at home)
2 tablespoons coconut sugar
Fresh fruit to generously serve 6 people

Directions: 
Use a Microplane to zest the lime onto a small plate, reserving the remaining lime for another use.
Leave the zest uncovered on the counter for about 20 minutes while you cut all that beautiful fruit into party-friendly, two-bite pieces. This allows the zest to dry a bit, so it doesn’t clump when you add it to the salt mixture.
Combine the chile salt and coconut sugar in a small bowl. When the lime has dried a bit, add it to the bowl and stir well.
Arrange the sliced fruits on a platter.
Serve with the salty chile sugar for dipping.

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On Bloating + Blood Sugar: A Nutritionist Weighs In On An Under-Rated Superfood

WE RECENTLY BONDED with Brigid Titgemeier, MS, RDN, LD over our shared obsession of psyllium husk powder.

Weird, right? For us -- not really! We’re well aware that our everyday conversations about wellness and nutrition are a bit outside the norm -- and we’re okay with it. Our team is just short of obsessed with one of our recent partners, Bellway Fiber. When Brigid shared that the research around psyllium’s benefits went deep and she thought that psyllium was an under-rated superfood, we asked her to try Bellway and give us her feedback.

Here’s Brigid’s take on the product, the benefits of psyllium and the best way to take it daily…

In my experience working with thousands of nutrition clients, I am constantly taking inventory of the foods that lead to the best patient outcomes. And in my experience working in academia teaching future healthcare practitioners, I am continually honing in on foods that are backed by strong research.

When it comes to patient outcomes and strong research, there is one commonly overlooked food in particular that I recommend to most clients, and that food is psyllium (pronounced with a silent ‘p’ -- "silly-em").

Psyllium 101

Psyllium is an overlooked  superfood with an ability to impact digestion, blood sugar and heart health -- and in some instances, I’ve found it be nearly as effective as drugs!

Psyllium husk powder (from the seeds of the herb plantago ovata) is known for its high soluble fiber content and is a great way to increase your fiber intake along with consuming a whole foods diet. Here’s the down-low on how this superfood functions and all of it’s benefits...

SOLUBLE FIBER Soluble fiber is a form of fiber that is water soluble, meaning that after you consume it, it draws in water to form a gel-like substance. This gelatinous mass is incredibly beneficial to your body to slow down glucose absorption, bind with excess cholesterol, and improve bowel function.

It also provides nourishment for the good bacteria in your gut, which then allows them to produce beneficial substances called short chain fatty acids. Short chain fatty acids can help lower inflammation and reduce appetite.

On Bloating, Blood Sugar + Heart Health

REDUCED BLOATING In my virtual functional nutrition clinic, gut health is at the core of everything that we do.

With diets that lack nutrient-density, especially fiber, and are filled with refined grains and sugar, it’s easy to become backed up and gassy, leading to that six months pregnant look. As many of our clients can attest to, having a distended belly is no fun.

This is where psyllium (and a whole foods diet) comes in. Since it is so good at absorbing water, it forms a bulky mass, drawing in waste and stimulating your intestines to contract. As your intestines contract—a process known as peristalsis—they expel excess gas and stool, effectively reducing your bloat.

In fact, psyllium has been shown to be more effective than popular stool softeners such as docusate sodium, found in brands such as Colace.

Psyllium has also been shown to increase the amount of beneficial bacteria, especially in patients with chronic constipation, leading to reduced bloat and improved stool frequency.

These research findings translate to what we see in our nutrition programs as well. In starting your psyllium regimen, be sure to slowly increase your intake and consume plenty of water to improve tolerance and ensure that enough water is being drawn into your colon to prevent any blockages.

BALANCED BLOOD SUGAR Did you know that fiber is an essential ingredient for keeping blood sugar more steady and controlled throughout the day? Psyllium is an incredible addition to the diet of anyone struggling with blood sugar control because it helps  slows down the absorption of glucose in the body. This leads to less dramatic spikes in your blood glucose levels.

This is something that we see in monitoring client’s continuous glucose monitors as well. In one study they found that patients who did not even change their diet but started taking psyllium twice per day before meals had significantly lower fasting blood glucose and hemoglobin A1c, a marker of 3-month blood glucose control. This is key for people with diabetes and pre-diabetes but for everyone since maintaining balanced blood sugar is key to improving energy, reducing cravings, and even supporting longevity.

To best balance your blood sugar with psyllium, take one scoop of psyllium powder in 8 oz of water 15-30 minutes before eating. If you’ve never used it before, try starting with 1 tsp and working your way up to one scoop gradually.

IMPROVED HEART HEALTH Step aside, oats! There’s a new heart healthy superfood in town. Similarly to how oats have been shown to improve heart health due to their soluble fiber content, psyllium shows similar benefits but unlike oats, doesn’t have the additional carbohydrates.

In patients with high cholesterol who maintained their same diet, taking psyllium for eight weeks

was shown to reduce total cholesterol by almost 15% and LDL cholesterol—the “bad” cholesterol—by over 20%. Even when taken in conjunction with a heart healthy diet, patients saw increased reductions in total cholesterol, LDL cholesterol, and other markers of heart health such as ApoB. It is important to note that participants in both of these studies did not report any negative side effects which can be common in popular cholesterol lowering medications.

Psyllium has also been shown to reduce blood pressure in patients with hypertension when taken over a six-month period. Participants in this study also saw reduced blood triglyceride levels, a marker that is helpful in determining risk of cardiovascular disease.

How to Add Psyllium to Your Diet

To add psyllium to your diet, mix a scoop of psyllium husk fiber in 8 oz of water before meals. Start with one glass per day and work your way up slowly to improve tolerance. Be sure you’re consuming enough water along with this fiber—about half of your body weight in fluid ounces—to ensure that you are moving your stool along.

Look for an organic psyllium powder that does not contain any bulking agents or artificial additives. Bellway psyllium powder is a favorite, because it contains no sugar, chemicals or additives -- just psyllium and fruit juice. If you’ve ever struggled with the bland taste of plain psyllium, this brand is for you! Bellway makes several different flavors that truly taste like lemonade! My favorite way to consume is in a blender bottle with water and 1-2 scoops of psyllium. Shake it up and drink!

Psyllium is a great source of fiber and provides so many benefits, as noted above. Remember, however, that you can never supplement your way 'out' of a processed food diet. Eating a whole foods diet, full of fresh fruits, vegetables, nuts, seeds, high quality proteins, and legumes, is a non-negotiable for vibrant health and to ensure you’re getting all of the vitamins, minerals, and phytonutrients you need.

Try our team's personal obsession and Brigid's top recommendation for daily routines that benefit your health on many levels. Shop Bellway for an exclusive 20% off using code TCMSUMMER20. Let us know what you think after a couple weeks of trying!

This story is brought to you in partnership with Bellway. 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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