I Tried 3 Daily Remedies From The Alchemist’s Kitchen – Here’s What Hooked Me

It has taken me years (of therapy) to discern between what is a ritual and what is a routine. But having grown into a full-fledged adult, who revels in canceling plans in favor of self-indulgent — maybe moon-based — rituals, I can honestly say that maybe my routine is only about having rituals! It’s fine, it’s fine! I’m fine!

Naturally, when I was given the opportunity to enter the whimsical, herbal-infused world of The Alchemist’s Kitchen, I said “giddyup!” outloud to my supportive spirit guides and readied myself for some serious botanical wellness rituals.

Was CBD involved? Well, obviously. However, the science-backed fun didn’t stop there.

My Shroomy Experiment

Get 20% off any of the products I tried or any order from The Alchemist’s Kitchen with code CHALKBOARD20

My mission: I wanted to try three remedies that would be easily incorporated into my routine, but would also feel ritualistic, healing, and process-driven simultaneously. I wanted each item to have a purpose, but also bring me pleasure, which — I know — is very Virgo-Sun, Gemini-Rising of me.

Here was my alchemic bounty...

PLANT ALCHEMY ARNICA + HEMP LINAMENT OIL | Plant Alchemy, which is a part of The Alchemist’s Kitchen’s very own collection, combines my favorite, natural anti-inflammatory ingredients for instantaneous relief that soothes and comforts “hot spots” for the nights that I drop it a little too low while dancing in the bathroom. While most topicals rely solely on CBD as the standout, pain-relieving all-star, Plant Alchemy brings the heat with cooling herbs like peppermint essential oil and wild-harvested arnica (aka the “bruise eraser''). Beyond helping to ease discomfort, this easy-to-apply spray helps to reduce any muscle tension, bruises, swelling, or even cuts. SHOP NOW

JAHMU CAFFEINE-FREE TURMERIC CHAI BLEND | Turmeric has been having a moment for thousands of years and just won’t stop having its moment — now in the form of chai. The Jahmu Turmeric Chai Blend takes all that is turmeric and all that is chai and brings them together in an insane way that doesn’t require any sugar, additives, or artificial flavors, just the easiest-to-make, easier-to-drink bliss I’ve ever experienced. All you need is ½ tsp of the Jahmu blend, your favorite mylk, and a frother of some kind for the ideal morning or afternoon caffeine pick-me-up. SHOP NOW

THE MEDICINAL MUSHROOM CO. IMMUNITY SPAGYRIC MUSHROOM TINCTURE WITH CHAGA | This tincture had me at “functional mushrooms.” While Arielle from The Little Mermaid may have had gidgets and gadgets galore, she did not have a perfectly balanced concoction of nature’s finest adaptogens in the form of organically grown and sustainably wild-crafted turkey tail, chaga, artist conk, red-belted conk*, and elderberry extracts. With thousands of years of tried-and-true medicinal wisdom, this tincture was the perfect addition to my morning supplement routine for an added dose of energy and protection. The smooth hints of orange peel and rosehips alongside its extremely high-nutrient profile of antioxidants, folate, and calcium were an added bonus. SHOP NOW

*Conk, by the way, is also a functional mushroom with major wellness properties.

The Alchemist’s Kitchen

While The Alchemist’s Kitchen sounds like a place where you craft spells or evaporate into a million pieces of rose quartz, it’s actually as pragmatic as it is ethereal.

Everything they touch, craft, source, and formulate is built with intention and ancient wisdom. Working with herbalists and botanical experts, The Alchemist’s Kitchen has made a name for itself as a trusted marketplace with an outstanding curation of high-quality natural medicines, herbal remedies, and whole plant beauty products. Their goal: Educate their community to reach a higher state of conscious living through sustainably sourced ingredients and a deeper appreciation for Mother Nature.

Their online shop is not the only place to experience their special selections of witchy-inspired tinctures, teas, oils, and more. Their flagship botanical dispensary in the heart of New York’s SoHo has within it an Elixir Bar that rivals Erewhon’s tonic creations with full-service spirituality — energy workers, astrology readings, mixology, and tarot card readers included.

4 More Alchemist’s Kitchen Products Not To Miss

With so many thoughtfully selected products within their online shop, there aren’t enough years in a lifetime to get through every magical thing they have to offer.

That doesn’t mean a girl can’t try though! Here are some other mystical products to add to your transcendent list for 2022...

PLANT ALCHEMY BOTANICAL JOY CONCENTRATE | Wait, wait, wait. A Joy Concentrate? Made to add to any beverage for some instant mood elevation, Plant Alchemy combines synergistic adaptogenic herbs that have been shown to reduce the body’s response to stress and increase energy and overall wellbeing. SHOP NOW

NAO AYURVEDA ORAL DETOX OIL | If you’re not on the oil pulling train, it’s time to jump aboard. Renowned in Ayurveda for its daily detoxing effects, oil pulling is said to help improve oral health, increase digestion, and remove toxins in just a 15-minute swish. Nao Ayurveda’s Detox Oil uses Ayurveda’s best oils — organic coconut, sesame, and neem oil — with therapeutic-grade essential oils like clove, peppermint, and myrrh for a high-end, refreshing start to any morning. SHOP NOW

PLANT ALCHEMY SEA SALT CBD DARK CHOCOLATE | Whoever said you can’t eat relaxation was wrong! With 60mg of full-spectrum CBD hemp extract and all-natural ingredients like organic raw cacao butter, raw honey, organic raw cacao powder, and coconut oil, this 70% dark chocolate bar packs a punch for an antioxidant-laden, chill-inducing snack. SHOP NOW 

ANIMA MUNDI ROSE HEART OPENING POWDER | The Chalkboard Mag is no stranger to the magical, herbal essence of Anima Mundi. Inspired by generational wisdom, Adriana Ayales’ Heart Opening Powder uses pure rose petals in an immune-boosting, anti-inflammatory tonic that can be added to mylk, water, tea, or smoothies. You’ll feel like you know what you’re doing with your life. SHOP NOW

Get 20% off any of the products I tried or any order from The Alchemist’s Kitchen with code CHALKBOARD20

This story is brought to you in partnership with TAK. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. These statements have not been evaluated by the Food and Drug Administration. 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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NYE Redux: Vegan Caviar, Blinis + Crème Fraîche

The quest for the picture perfect, plant-based appetizer is over! Shake off that fear of feeding a room full of vegans and plan on making this fool-proof vegan caviar blini.

Topped with dairy-free creme fraiche and inventive hijiki caviar, even the most die-hard meat-eaters will go crazy for this tasty twist on the classic New Year's-worthy treat. This recipe is our ticket to a night free of deprivation and full of festive celebration. Developed by none other than NYC chefs Joy Pierson, Angel Ramos and Jorge Pineda of the cookbook Vegan Holiday Cooking, this collection of recipes blends holiday tradition with a sexy, modern style.

Make these bold, satisfying vegan caviar and blinis to ring in the year with health-conscious intentions. Here's the author with a note on this New Years-ready recipe...

Blini and caviar are a New Year’s tradition, and we love to serve these lovely little pancakes topped with vegan crème fraîche and caviar made with hijiki during cocktail hour. You can make the toppings and the blini batter ahead of time so everything will be ready when it’s time to cook and assemble this dish.

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Take It Easy: Eye Gels, Bath Gems + 7 Winter Beauty Essentials

We love the quiet between Christmas and New Year's. And while we're all about embracing deep rest at this time, it can also be rewarding to layer in a few luxurious and stress-busting beauty rituals .

Here are seven editor-approved beauty tools and other essentials that'll restore your mood and get you glowing into 2022... 

100% Pure Bright Eyes Mask | Slapping on an eye mask requires about five seconds of low-key effort, but the beauty ritual can pay off big time. 100% Pure makes some of the best gel masks around and their Bright Eyes gels are some of the best we've tried. These hydrogels apply deep hydration while matcha, coffee and yerba mate depuff big time with a triple dose of caffeine. Slap these on while you make that morning smoothie or after a late day nap.

Moon Juice Super You | Can a supplement be considered a beauty routine? Oh, yes. Super You is packed with herbs that support healthy hormone balance for clearer skin and an even mood. Super You is designed to meet four needs: energy, mood, beauty and mental focus. Try it while you're schedule is clear and notice how it affects your sense of well-being. Proceed accordingly,

Prima Bath Gem | We can't think of a better New Year's Day ritual for mind and body than a long, hot soak in the bathtub. Invite Prima's effervescent mineral soak to the party and thank us later. Think you know everything about CBD? Try it as a bath soak combined with eucalyptus, lavender, meadowfoam, and camphor for the coolest mood and softest skin ever.

HERO Cosmetics Mighty Patch Invisible | Possibly the best new beauty category of the last decade, skin patches should not be ignored! These transparent Mighty Patch bandages work miracles on breakouts -- with no ingredients but the hydrocolloid they're made of. The patches soothe skin and draw out the gunk that's got to go.

 

The Detox Market Super Chill Facial Pill | What comes next after jade rollers, gua sha and ice rollers? The Super Chill Facial Pill, of course. The Detox Market made this genius ice treatment to depuff and invigorate skin that's stressed out. And fast. Bonus: the freezable silicone mold is just twelve bucks.

AURA Inner Beauty Passionfruit Marine Collagen | We included another ingestible in this list, just to mix it up and open your mind about what beauty rituals can look like. If your hair and skin are looking lackluster after a trying year (or just the holidays), mix two spoonfuls of this elixir into your next cup of tea or juice for a dose of marine collagen. This passionfruit-flavored is also delicious in champagne on NYE.

The Beauty Chef  Gut Primer | Okay, turns out the ingestibles theme really got us going. Our last inclusion in the list is from The Beauty Chef and will target your gut health with l-glutamine, milk thistle, turmeric, mint and apple cider vinegar. And somehow it still tastes great. Add this to your daily routine this month, however loose that routine may be!

o calm and soothe blemishes, cuts, scrapes, or even to depuff in the morning. It’s super handy and multi-use!

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

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What To Do About Rapid Aging – Dr. Gottfried On The Modern Phenomenon

Hormone hacker, aging expert and former Guest Editor, Dr. Sara Gottfried, has been showing us how to grow up gracefully, and equipping us with ways to do it regardless of how many decades we have under out belt. This week we're talking about "rapid aging" and her picks for aging with ease...

"Rapid, unnecessary aging is the biggest problem I see unaddressed right now in modern medicine." - Dr. Sara Gottfried It’s the reversible problem that no one knows they have. My newest book Younger, is about how you’re stuck with the genes you have but not how they’re expressed or communicated in your body. Up to 90% of the gene activity that occurs with aging and contribute to disease can be turned back by lifestyle choices and the environment created by your chosen lifestyle.

In this book, I reveal what I call the "Younger protocol". It's a system of living that helps you interpret the warning signs of age in your body – the worsening vision, the thinner skin, the weaker lungs, the faulty memory – and turn them around to help you feel healthier and stronger. During the seven-week protocol, I share food, sleep, exercise, stress-busting and brain-boosting ideas. Discover the top cures that will slow down your aging process. Here are a few of my favorite tips...

Meditate On Another Level.

Treat yourself to a Muse Brain-Sensing Headband for game-ifying meditation (pictured!).

Because meditation reduces how you perceive stress, it has the power to help you maintain optimal levels. Muse assesses your brain’s state and then provides concordant music or other sounds to easily enter a meditative state. This makes meditation fun, and there’s even a self-competitive feature to encourage you to grow your practice.

Sauna It Up.

If you want to live long and healthy, you need molecular chaperones to tend to your DNA, and that’s what sitting in a sauna provides. Of all these forms of heat, dry saunas have the most evidence that they help you age well. Infrared saunas are not far behind. Sauna bathing is also relaxing; it eases stress while adding to your healthspan.

Hot saunas increase circulation, lower blood pressure and boost longevity. It’s like a mini workout, and the heat allows you to sweat out toxins through your skin. In my home, I have a two-person sauna by Sunlighten. My husband and I love it. Date night in the sauna! Jump into the sauna for at least 20 minutes four times per week for all the great benefits.

Stress Less + Monitor It.

If you ask your doctor what your pulse is, he or she will usually give you a single number, typically between 60 and 90 beats per minute. But the heart does not beat like an unchanging metronome; the intervals between one heartbeat and the next are variable. HRV is the beat-to-beat variation in consecutive heartbeats as shown in electrocardiogram (EKG) recordings. A healthy heart rate is always variable because a body is always in a state of physiological and emotional change. When you inhale, your heart rate speeds up, and when you exhale, it slows down.

There are many options available to monitor heart rate variability (HRV) at home, on the go and while working out. Most require an app on a device such as an iPhone and a heart rate monitor. There are wrist-based monitors, as well as Bluetooth-enabled chest-strap monitors. I recommend a chest-strap version, as it is more likely to give a clinical-grade measurement. Here are two apps that do the job well.

The SweetBeat HRV app (iOS, Android) focuses on stress reduction, training and heart rate recovery. It will alert you when your HRV is not at a healthy level, prompting you to engage in a stress-reduction effort. The training component assesses whether you can train full out. Whether you should have a low-intensity day or even a day off.

The HeartMath Inner Balance Transformation System is an application that comes with a sensor and an earpiece that takes a pulse reading from your earlobe. The system encourages you to moderate your breathing and focus on positive emotions in order to reduce negative stress, improve relaxation and build resilience. By synchronizing your breathing using a breathing pacer on the app, you can make your HRV healthier and achieve a state of coherence.

 Tea Time, But Really.

Guayusa is a ‘clean energy’ herb from the Amazon that has twice the antioxidants of green tea. One cup of this brewed white tea has 40-66 mg of caffeine, significantly less than coffee and black tea. Make a daily mug of hot tea to fill yourself up with polyphenols and antioxidants. Recruit the anti-inflammatory elements found in good tea.

Use Cleaner Cosmetics.

Labels like “natural,” “chemical free,” “noncomedogenic” or "for sensitive skin" can fool us into thinking we’re buying something safe. That’s not always the case. According to the Campaign for Safe Cosmetics, about 89% of the ingredients in all cosmetics (soaps, lotions, makeup, etc.) haven’t been evaluated by any publicly accountable agency or institution. It’s seriously scary business! I cleaned out my makeup drawer years ago and replaced everything with safer products. Here’s what I use regularly:

Annmarie Skin Care sells effective, organic, and cruelty-free beauty products made from natural oils and herbs. Tarte Cosmetics are lovely, clean, and serious powerhouses in the makeup department. Tarte specializes in high-performance cosmetics, which are glamorous and environmentally friendly. Zoya, Acquarella, and Keeki Pure and Simple for nail polish, which rank 2 or less on the EWG’s Skin Deep guide. Learn More. 

Know Your Genes.

Perhaps the best-known personal genetics company, 23andMe lets you begin your gene exploration online by ordering one of its spit kits. Once you receive your Personal Genome Service, you register and spit into the included container. Processing results takes six to eight weeks (after mailing back your saliva). Once the test has been completed, you can take advantage of the appendix in my new book, Younger, to learn about your disease risk and how to alter your lifestyle accordingly.

Detox Your Hair.

Hairprint is my go-to for a healthier hair-coloring alternative based on eco-chemistry. Conventional hair dye has links to a greater risk of breast cancer, non-Hodgkin’s lymphoma, lung cancer, acute leukemia, multiple myeloma, and bladder cancer. Hairprint offers a nontoxic method to restore gray hair to its natural color. It works for brunettes and darker-colored hair, not blondes, although I’ve had good success with my light brown hair. (If you look at my book covers over the past five years, my hair has gotten darker due to abandoning toxic chemicals and replacing with Hairprint.)

The Magic of Zzz.

Sleep is magic, a vital health boost for both body and brain. You want to make sure you’re getting all you can from your sleep time. While you could go to a sleep lab, why do that when you could get a sleep tracker, like the Jawbone Up and Misfit Ray to report the health of your zzzs.

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 program. 

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The 10-Minute Full Body Workout To Get Fit Anywhere

Strong is sexy and no one demonstrates it better as a bunch than the Aussies. This full body workout from Australian fitness guru, Tanya Poppett, is so simple, but gets major results! These five dynamic movements target and tone from head to toe in very little time - and without equipment. Make this simple circuit your go-to solution on those in-between spin class days! 

Exercise is for everyone… we just start at different levels. Whether you are starting out or starting again, this workout is designed to get those muscles working and that heart pumping with these 5 modified moves. Here’s the rundown: perform each move for 40 seconds with a 20-second rest in between each. Complete 2 rounds.

Tip Toe Squats

This move is a great alternative to squat jumps for those who have knee injuries, weak pelvic floor muscles or if jumping is just not your thing. These work both the front and back of the legs just like squat jumps, whilst also helping to improve coordination and balance. Feel free to hold onto a chair or pole if you need assistance with balance.

As you sit back into a squat, imagine that you are sitting back into a chair. Keep your chest lifted and your gaze forward. Once you have reached 90 degrees with your knees, hips and ankles, use your glutes to drive yourself up. Your weight should be in the back of your heels for your squat, not coming over the toes. Once you get to the top of your squat you will then shift your weight onto your toes and push your hips forward pulling upwards from the belly button. Shift your weight back into your heels as you come back down into the squat.

Step Out Burpees

Burpees are an exercise you will learn to love but may always dread. There is a good reason why we do them. They are one of the best full body exercises for toning, strengthening and conditioning. These have been modified to reduce impact and help increase mobility. If getting up and down off the ground is difficult, you can also perform these with your hands elevated on a bench.

Begin in a plank position, aiming to keep your shoulders in line with your wrists. Step your feet one at a time to meet your hands. Lift your chest up and keep your gaze forward as you use your legs and glutes to bring yourself up to a strong standing position. Sweep your arms round and up whilst standing then lower them back down, planting the palms and stepping back to your starting position. Repeat.

Squat with Heel Tap

This squat variation is great because it not only works the legs and the glutes, it also hits most areas of the abdominals and hip flexors.

Sit back in your squat, making sure that your weight is in the back of your heels, your chest is lifted and your knees aren’t coming over your toes. A great way to get the best activation in your squat is to imagine someone pushing in on the outsides of your knees and you need to push them outwards. Now as you come up, lift your left foot up and reach towards the heel, whilst maintaining a nice, proud posture. Return to your squat position and repeat on the right side. Begin slow and try to increase your speed as you progress, maintaining control over your form at all times.

Heel Tap Abs

You will feel this exercise in all areas of your mid-section, helping to strengthen and tone the abdominals.

Begin laying on your back with your knees bent and feet flat on the ground. The closer together your feet are, the harder this exercise will be. Start with them about hip-width apart and move them closer as you progress. Lift your head and slightly tuck the chin so that your neck is in a comfortable position and keep your gaze towards your knees. Pull your belly button up and in to engage your lower abdominals and try keep your lower back pressed to the floor. Maintain your breath as you reach for each heel returning to the center each time.

Knee Push-ups with Shoulder Taps

This push-up variation is great for strengthening and toning the upper body without the added weight of the legs. To modify these push-ups further you can perform them with your hands elevated on a high bench or wall.

Begin in a push-up position with your knees bent and your shoulders in line with your wrists. Make sure your core is locked on by tuck up through the belly button and squeezing the thighs and the glutes. Slowly lower yourself down leading with the chest to protect your lower back. Aim to get as low as you can without dropping the hips. Once you’re there, use the muscles in your chest to push yourself back until your arms are straight. Then, keeping that core tight and those hips still, lift your right hand up and tap your left shoulder. Lower back down into your push-up and repeat on the left side.

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Dave Asprey On Where Wellness Is Headed In the Coming Year

Most of our readers will recognize Dave Asprey as the founder of Bulletproof, the brand that first introduced the wellness masses to buttered coffee (here's our first story on in 2013) and put "biohacking" on the map.

Once a thoughtleader like Asprey reaches critical mass they tend to be polarizing -- becoming as controversial as they are admired. To Dave's credit, part of his appeal is that he addresses a wide array of perspectives on wellness with a good dose of fairness and humor.

These days, Dave is taking that thought leadership to the next level with Upgrade Labs and one of the most cutting edge pods out there, the Human Upgrade Podcast.

One of the reasons that Dave has become such a key figure in wellness today is because he pairs an Elon-like adventuresomeness with a dorky passion for accurate science. That's why we wanted to talk with him at the head of 2022.

When it comes to trends, so much is happening in wellness now -- much of it in the technology sector. You can find some of that tech at Upgrade Labs where lucky biohackers can try modalities that are hard to find any place else (for now). Think cryo, ozone therapy, PEMF and more.

Here's our chat with Asprey and where he thinks wellness is headed next in 2022...

Name: Dave Asprey

Latest ventures: The Human Upgrade Podcast, Upgrade Labs

My true wellness passion in a nutshell: Hacking longevity. I plan to live to 180 (no, that’s not a joke). Between rapidly advancing stem cell technology, new research on the root causes of aging, and badass new biohacking devices, aging is more in your control than it has ever been.

You’re been in the space for a long time. What’s your take on trends as a whole? It all depends on what trends you follow.

Low-carb, high-fat diets started as a trend. It turns out they actually work really well if you want to get in shape and perform better. Now they’re here to stay, and that’s a good thing.

On the other hand, the Shake Weight was also a trend.

My advice is to do your own research before jumping on the latest trend. If you aren’t sure how to do that (or you’re too busy), follow someone you trust to tell you which trends are worth doing and which ones are nonsense.

3-5 most important innovations to pay attention to in 2022:

EMF blockers Researchers are finally starting to understand that EMFs are screwing with your biology and that you have to block them if you want to perform at your best.

Epigenetic methylation A super-accurate blood test that measures how fast you’re aging.

Peptides Powerful muscle-building and fat-burning compounds that increase your growth hormone and testosterone levels. Just don’t use them if you’re a competitive athlete. A lot of them are banned because of the unfair advantage they give.

Stem cell therapy My wife and I have both used stem cell therapy to get rid of old, lingering injuries. It gets better every year and it has an extraordinary ability to restore function and make you more resilient.

you also have a Somavedic at home. Where does the issue of EMF mediation come in here? It’s still a new topic to so many people… For a long time, people viewed EMFs as a tinfoil hat-type conspiracy for alternative health nuts.

But as new research comes out, it’s clearer and clearer that that’s not the case. Scientists are finally starting to understand that EMFs change cellular signaling in a measurable way. EMFs make you weak and you’ll feel better if you block or mediate them.

The good news is that blocking EMFs isn’t too difficult these days. Here’s an easy place to start: put a Somavedic by your bed and office, turn off your WiFi router at night, and keep your cell phone in your bag instead of in your pocket, right next to your junk.

our Wellness needs change with the times. What other issues are you addressing now that weren’t a thing years ago? Neurofeedback is a big one. You can make gains in your brain function, emotional processing, and other aspects of cognition, and it works so quickly that it would be quite literally unbelievable a decade ago.

My go-to is 40 Years of Zen, which got its name because when you look at the changes in your brain scans before and after a week of neuro-feedback, it’s like you packed 40 years of Zen meditation into a few days. In brain scans, your brain function looks like that of a lifelong Zen monk’s. That’s pretty cool.

When it comes to wellness in a strange year like this one, what is key for individuals to consider? Turn off the news! Whether it’s Fox or CNN, mainstream media is increasingly biased and reports selectively. Every time you watch or read it, you actively invite fear and misinformation (or incomplete information) into your daily routine.

Instead, focus on your actual life. Pursue meaningful goals. Find ways to take better care of yourself. Be good to those you love. You’ll be happier and healthier for it.

There’s been a historic migration from big cities to more remote parts of the country -- an impulse for many to become more self-sufficient. What is your take on that from a wellness perspective? I think becoming more self-sufficient is a great idea. If that lifestyle appeals to you, go for it. You’ll be out in nature, away from smog and EMFs, and you can grow, raise, or hunt much better food than you’ll get at your local grocery store.

The good news is that in our modern digital age, you can live a self-sufficient life in a remote part of the country and still have access to all kinds of technology, culture, and modern conveniences.

I live way out in the country. I have a working pig farm and a garden where I grow a lot of the vegetables my family eats. I also have a room full of cutting-edge biohacking technology and can run my companies from a computer. As far as I’m concerned, it’s the best of both worlds.

Who else is inspiring you when it comes to wellness lately? I’m fortunate to host a podcast, The Human Upgrade, in which I talk to elite people in a variety of fields, from biochemists inventing new performance-enhancing compounds to business leaders changing the world to meditation masters discovering inner peace. The podcast is all about giving you actionable takeaways that will help you perform like a superhuman.

Some of my favorite recent guests have been:

Danica Patrick, one of the most successful race car drivers of all time

Sadhguru, a world-renowned yogi and mystic

Jamie Wheal, a neuroanthropologist who talks about the neuroscience of good sex

Learn more about Dave's top pick for 2022 and shop the Somavedic for 10% off this season with code ZENHOME The most affordable Somavedic is the Harmony, but take a look at all the models some of which have specialized functions. 

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The Food Babe’s Healthy Artichoke Dip Recipe

Don't let a commitment to healthful eating keep you from enjoying the traditional recipe you love best. The truth is that some recipes can easily be 'cleaned up' by swapping out fake, processed ingredients for whole, nourishing ingredients that your body actually knows how to digest. Vani Hari a.k.a The Food Babe certainly knows this and shared an unexpected recipe for healthy artichoke dip with us when we interviewed her earlier this fall.

Artichokes are full of fiber and vitamin A and you'll gain a slew of benefits from the kale, garlic, coconut oil and a few spices. If you're dairy-free you could try plain coconut yogurt in place of the sour cream, plant-based Parmesan and avocado oil-based mayo instead!

Food Babe's Healthy Artichoke Dip

Ingredients:
1 bag frozen artichoke hearts, thawed and chopped
4 cups finely chopped kale
1 garlic clove, minced
1 cup organic sour cream
3 tablespoons mayonnaise
3 tablespoons raw Parmesan, plus more to top
1 tablespoon coconut oil
1 teaspoon sea salt
1 teaspoon ground black pepper 1⁄8 teaspoon ground nutmeg
1⁄8 teaspoon cayenne pepper

Instructions:
Preheat the oven to 375°F. Grease an 8 x 8-inch baking dish with coconut oil.
Place all the ingredients in a large bowl and mix well to combine.
Pour the mixture into the greased baking dish and top with additional Parmesan cheese, if desired.
Cover and bake for 30 to 45 minutes.
Remove the dip from the oven and let sit for at least 5 minutes before serving.

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7 Ridiculously Chic (And Sustainable) Picks For The Season

Are you an Innie or an Outie this season? No matter your social plans, we have chic -- and sustainable -- ideas for you that work at home or for the biggest soiree in the city, Christmas week through New Year's Day...

SLEEPER Feather-trimmed pajama set | So, you'e been wearing pajamas all year while working from home? Keep the trend going with this set of feather-trimmed pajamas from Sleeper. They're wildly fun, flattering and unexpected as eveningwear this year -- so much so that shops are struggling to keep these sets in stock! We love the playful, comfortable look.

ELLIS Brooklyn Après eau de perfum | One of our favorite clean perfumeries is on a roll this season with both Après and Super Amber scents being released just weeks apart. Pick up either for an alluring, festive scent that will lift you spirits (without the potential headache) all season long.

Purely Elizabeth Chocolate Lover's Bundle | If you're headed over the river and through the woods to stay with friends and family, pack along this incredible set of grain-free granolas and granola clusters from Purely Elizabeth. These clean clusters make an incredibly easy and festive breakfast or snack that save any hostess a ton of time and effort. We're obsessed with the Chocolate Sea Salt + Probiotics.

SIJO Eucalyptus Bedding | If you'll be tucked away at home, new bedding is a divine gift-to-self. If you're a guest at someone's home? Bedding can be a luxe and thoughtful gift. SIJO eco-tech fabrics keep you cool and dry. This limited edition color? Everything we need this year!

Hu Chocolate | Keep a few bars of this other-worldly chocolate tucked into the pantry for easy access. Grab a bar to tote along as a small, last-minute gift. Open a bar for a healthy, yet indulgent snack during the holidays at home! We're obsessed with the Cashew Butter + Raspberry Bar.

Davines Naturaltech | This clean European line of eco-friendly hair products can help you heal that perma-ponytail while at home or amp those strands up for a last-minute soiree. Add The Nourishing Keratin Sealer everyday to towel-dried hair (doesn’t need rinsing out) to counter split ends, damage and dullness. The Thickening Tonic is also one of the most dramatically impressive products in the line, instantly increasing the diameter of the hair fiber by 10%!

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Foraging with Urban Farmer, Community Activist + Poet Indy Officinalis

We were happy to stumble upon forager and activist, Indy Officinalis on Instagram recently and had to learn more about her passion for all things 'shroom-related.

While we've spoken with many farmers and food activists over the years, we find Indy's take on serving the homeless and food insecure with vine-ready produce incredibly interesting...

Name: Indy Officinalis

Location: Los Angeles, CA

My passion: Educating and empowering the houseless and local BIPOC community of Los Angeles to grow their own food.

How did you get into farming and foraging? When I first learned about holistic health as a teenager, I was excited to begin a more intentional relationship with food. I took a trip to my local health food store to buy all of this natural and organic produce, but I discovered that organic produce was incredibly unaffordable for me, and left the store with only a few packets of seeds; which is what I could afford. I also left with a determination to turn my $4 purchase into a big basket of vibrant vegetables.

After growing my first plants in small pots at home, I began volunteering on farms across the United States, learning about sustainable agriculture, becoming certified in Permaculture Practices, and studying herbal medicine.

So many of us are 'hooked' on a food system that disconnects us from our food's origins. Can you relate? I think our society is really aimed toward accommodating the overworked citizen and, as a result, fast food or convenience food products are packaged and distributed in a way that allows us to get back to our lives quickly, without taking much time to treat meals as a ritual.

It’s also a challenge for the unhoused population that I work with where there is little access to refrigeration or food storage, so they tend to rely on foods with a longer shelf life. This is why gardening has been so influential in my community. By growing produce that can be eaten right off the vine (like cherry tomatoes or cucumbers) that have a high nutritional value and actually taste like a comforting and culturally relevant snack, we can actively combat our broken food system.

What do you think is important - and practical - for more of us to do on this matter? Creating space in our daily routines to treat our food as sacred, to honor its source and appreciate its journey to our plate is one of the simplest actions we can take. If we can all try to get closer to our food source by one degree, then we can begin the process of healing the land and our communities.

+ If you currently shop at a grocery store, I recommend trying to buy produce from a farmers market once a week to support local food chains.

+ If you currently eat fast food for one meal, try food prepping so you can have an easy-to-grab pre made meal or snack during the week.

It’s important to start with small steps and be patient with yourself. At the end of the day, whatever your meal might be or its source, try to honor the farm workers and laborers who contribute to your sustenance.

reacquainting ourselves with the source of our food helps us reconnect with nature overall. Why is that so key? Even though the phrase “you are what you eat” has been used to support diet culture, I think there is some truth in the intention of those words. I like to reappropriate this adage to mean that we are the culmination of the strength of our community—the resilience of our farmers, the health of our soil, the abundance (or lack) of our water sources, and the impact of our natural environment.

When we eat foods that are local and in season we are more in harmony with our surroundings. It’s similar to the difference between wearing a hat that your mother knitted versus a store bought one, the difference is more emotional.

Let's talk about 'shrooms! they are having a big moment in wellness. Why are you so passionate about? I’ve always loved the ephemeral nature of mushrooms. When I was in herbalism school, we studied vegetative plants and flowers, but I found mushrooms to be a bit more elusive. Mushrooms allow us to read the environment and learn about the ecology of soil and trees just by the existence of a single species of mushroom.

In wellness, mushrooms are fascinating because there are so many ways they positively impact our lives -- and we are still learning more. I especially love how versatile mushrooms are, it makes them a lot easier to incorporate them into meals.

Any favorite 'shroom products or Recipes? I love the Origins Mega Mushroom Treatment Lotion and Soothing Hydra-Mist. I use them both every day. They're both made with one of my favorite mushrooms, reishi.

Recipe wise, I love making vegan fondue, with fresh vegetables from the garden and mushrooms from the forest for dipping. I blend carrots and squash from my garden to create a tasty vegan cheese.

Clean eating and clean beauty are so connected. What are a few of your favorite clean beauty habits?Having a very steady, skincare ritual and routine has helped me connect with my with body. It’s a moment I can show myself some self-love.I follow the same thing daily as it has the best effect on my skin.

I always drink a cup of lemon water when I wake up, and then wash my face with Origins Perfect World Antioxidant Cleanser with White Tea followed by Mega Mushroom Treatment Lotion and a moisturizer. Once or twice a week I use the Modern Friction Face Wash to exfoliate my skin. If I’m in a rush to get to the garden, I love the Mega Mushroom Micellar Cleanser since its no-rinse.

I also love hot yoga! It’s a great way to nourish yourself.

Why do you think foraging draws so many poets and artists? Many people consider the act of foraging itself to be an art. I think that being able to go outside with a task that is fluid and where the journey is the greatest part of the adventure, is what feels reminiscent to other art media.

Favorite foraged meal lately? I love sautéed chanterelles with black pepper and smoked sea salt.

Any suggested reading or resources on shroom, farming etc? I love Farming While Black by Leah Penniman as well as Braiding Sweetgrass By Robin Wall Kimmerer.

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Do I Need A Multivitamin? 3 Things You Should Know Even If You’re a Healthy Eater

Take 20% off your first order of mindbodygreen's ultimate multivitamin+ - details below...

WE KNOW you eat well, but guess what? You still need a multivitamin. I was surprised too. After recently working with a nutritionist to do a ton of testing and bloodwork, we discovered that I had some major nutritional gaps despite what I thought was a top notch diet. She assured me that she sees it all the time amongst those with healthy enough diets and recommended that I take a multivitamin as part of my daily routine.

Honestly, my first thought was “Duh! Why aren’t I talking a multi?” My nutritionist kindly noted that she meets a ton of wellness editors and health enthusiasts that, while well-acquainted with superfoods, green potions and the latest trends, still have nutrient inadequacies. In this modern environment, an essential daily multivitamin has simply become a non-negotiable.

All that said, we’ve been taking a deep dive on multivitamins lately and have discovered mindbodygreen’s ultimate multivitamin+ which comes as a subscription if you want to make life effortless.

Why this specific brand? Long story short, it’s the formula. But we’re also swayed by the laundry list of wellness pros that vouch for the science behind the product. Celeb nutritionist, Kelly Leveque recommends the product for it’s high-potency B complex (otherwise, another supplement you’d likely have to take, as most of us are in need of these essential water-soluble B vitamins on the daily).

Registered Dietitian Ella Davar, R.D., CDN calls mbg’s multi “the best on the market”, mainly because it contains resveratrol, glutathione, vitamin D, selenium, zinc and other functional nutrients that so many other multivitamins simply don’t include.

Why You May Need A Multi - Even If You’re A Healthy Eater

Think you don’t need a multivitamin because you eat so well? We were once in that camp too. But almost everyone has gaps in their nutrient intake — and it’s not always their fault. Here are the facts:

Millions of Americans fail to meet their nutritional needs for essential micronutrients (aka vitamins and minerals) from diet alone.† While it’s obvious that a diet of drive-thru burgers will leave you lacking in vital nutrients, most healthy eaters need a daily multivitamin too, but may not realize it.

Many nutrition pros point to depleted soil quality, lack of food freshness (eat local, people!) and poor nutrient absorption from a wide variety of lifestyle factors like suboptimal gut health as being at fault for these modern-day nutrient gaps. A well-balanced diet is crucial, but unless you’re eating like you live in the garden of Eden, chances are you’ve got several gaps that need filling to feel your absolute best.

Your Chewable Dinosaur Vitamin Might Not Cut It

We’re sure you’re aware; as fun as your artificially flavored chewables may have been as a child, they aren’t the most complete way to approach a multivitamin. That said, as supplement aisles seem to get longer and longer every year, it’s hard to know what to buy and which qualities truly matter for the money. Price is certainly the easiest way to shop supplements, but the truth is that you often get what you pay for. These are two key factors when shopping supplements:

+ Bioavailability: While a capsule or tablet may contain a certain amount of a nutrient, it’s important to note the ‘form’ of the vitamin or mineral. Whether or not that nutrient is ‘bioavailable’ could determine whether your body is able to optimally absorb it and put it to good use or not -- this is where all the expensive urine jokes come into play.

For example, mbg’s ultimate multivitamin+ contains all eight B vitamins in their most bioavailable forms, including methylated folate (5-MTHF) and vitamin B12 (methylcobalamin).* This is actually a big deal for many and you can read up on the science around it here.

+ Formula: Technically, a multivitamin is just a supplement with ‘multiple’ vitamins, but what you need to look for is one with as many high-quality, essential vitamins and minerals as possible. You want to see specific nutrients that most of us really need for optimal daily health: vitamins A, C, D, E, K and minerals like calcium, iron, magnesium, zinc, copper, iodine, and potassium are non-negotiables.

That said, ultimate multivitamin+ also contains an impressive, well thought through profile of antioxidants, trace minerals and longevity botanicals. The brand’s notes on sourcing here make me want to bathe in the stuff.

mindbodygreen’s Director of Scientific Affairs, Ashley Jordan Ferira, PhD, RDN, LRD told us that the ultimate multivitamin+ is revolutionary for these reasons:

+ It’s truly a complete multi: 6 botanical bioactives, 14 essential vitamins and 13 minerals add up to a complete 33-ingredient, high-potency multivitamin. A few stand-outs? Premium longevity botanicals like glutathione, resveratrol, piperine, lutein, zeaxanthin, and lycopene.

This curated botanical combination combats oxidative stress, supports cellular resilience, and promotes graceful aging and longevity.* In fact, this is the first multivitamin to feature clinically studied Setria® glutathione, our body’s master antioxidant.*

Built-in B complex: The high-potency B complex delivers cellular energy via the full family of B vitamins, optimizing the bioactivity of each nutrient and even leveraging methylation technology.* Some of us have trouble utilizing certain B vitamins which has become a big hot topic in wellness lately, especially as it relates to fertility and immunity.*

Optimized ingredients: ultimate multivitamin+ contains the optimized dose, bioavailability, bioactivity, and gentleness for each ingredient -- organic, vegan, algal vitamin D3; chelated and marine minerals; methylated B vitamins; vitamin E from sunflower oil (instead of soy, the usual source); carotenoids from red tomatoes and marigolds; and much more.*

Clean sourced: ultimate multivitamin+ is vegan, GMO-free, gluten-free, dairy-free, soy-free, and major food allergen-free.

For everyone: Unlike so many gender or age specific multis, this formula was intentionally created to serve the needs of all adults, regardless of age or gender.

Two capsules per day: We hear so much about pill overload! The ultimate multivitamin+ gives you this truly comprehensive vitamin, mineral, and phytonutrient array for nutritional sufficiency and whole-body health in just 2 capsules.*

After all we’ve learned looking into this often overlooked health habit, yes, a multivitamin is a daily non-negotiable. Like drinking enough water everyday, it’s easy to breeze by daily essential habits as we hunt for the latest new thing.

We’re big fans of this product so far and the team at mindbodygreen has extended this offer for TCM readers: Take 20% off your first order with code CHALKBOARD20. The code applies to one-time orders or your first month of subscription. (Code cannot be used in conjunction with other promotions). Let us know what you think in the comments!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This story is brought to you in partnership with mindbodygreen. 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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Here’s What 7 Top Wellness Brand Founders Have Learned in 2021

We asked the founders behind this year's Gift Guide brands to weigh in on what they've learned in this incredibly unique year -- and where they're headed in the next! While challenging, many of them agree that, this year, their teams became tighter, their missions stronger, and their goals for the coming year clearer than ever before.

Looking back through out gift guides over the years, they read like a "who's who" in the wellness space; incredible brands, clean values, and products that we'd want to give or receive year after year!

We never grow tired of supporting the brands that make this space what it is. Here are seven powerhouse wellness brand founders on what the year has been like for them...

Jade Eknaian | DEHV Candle Co. Though 2020-21 were challenging years, as a small business owner I have never felt more supported. It has been so encouraging to see both new and loyal customers continue to support DEHV by purchasing our products as a way to add comfort and a sense of calm into their own homes, especially while our worlds were turned upside down.

This year's unexpected price increases, supply chain issues and other challenges could set any business into a panic, but they have actually made me a stronger leader. If I have learned anything through this time, it is that when you create a brand with integrity, it is loved unconditionally and there is no challenge you can’t overcome.

We are getting the “what’s next?” question a lot from our customers. Our goals have changed during the pandemic and we are redefining what 'scaling' means for us as a business. At DEHV, we believe in slow and steady growth. Keeping our values clearly at the forefront, we are continuing to build our community and support the causes we love.

We have also been working on a new, highly requested vessel for about a year and hope to introduce it before spring, along with a number of other seasonal scents. Get DEHV candles (one of our all-time favorites for lush, calming scents!) for 10% off with code TCM10 through 1/21

Jade of DEHV | Jenni of Jenni Kayne

Jenni Kayne | Jenni Kayne Our mission has always been to inspire women to live well. The past year and half has certainly been challenging, but it’s also been so rewarding to see our customers seeking out more ways to slow down, live with intention, and really embrace the Jenni Kayne lifestyle.

Now more than ever, people are embracing quality over quantity—we’re able to provide that without compromise.

In terms of the industry in general, I’m always inspired by brands backed by values. I think that’s something that’s going to continue to define wellness in 2022.

From new retail locations and exciting product launches to interiors projects that bring the Jenni Kayne brand to life in new ways, I’m so excited for what’s next in the new year. Shop the Fisherman Sweater and more from Jenni Kayne for 15% with code TCM15 this holiday! 

Kiana Reeves, Chief Brand Officer | Foria Being a sexual wellness company in the middle of a pandemic has certainly been an interesting experience! At one point during last year there was a shortage of condoms, and vibrator sales were through the roof. We've been at the forefront of the sexual wellness industry for nearly 7 years, and we're just starting to see this category embraced as a staple part of the wellness industry. We've seen tremendous growth over the past 2 years, alongside many other sex-focused brands.

Sex is the final frontier in the wellness industry, and as more people embrace the beneficial impacts of having more sexual pleasure in their lives, and more open-ness around their bodies - we're excited to help educate, and re-write history around how we relate to sex, intimacy, and pleasure.

The last two years have shown us that humans rely on sex as a way to find comfort, connect with each other, and decompress from stress during difficult times.

As a business we've been lucky enough to be able to support our customers' needs for deeper intimacy and more pleasure.

In 2022 we're really looking forward to expanding our line of multi-botanical Intimacy formulas in a way that brings more pleasure to more people. We've been at the heart of the CBD industry since it emerged, and while cannabis and CBD will always be an essential part of our brand and history, we're staying true to our plant-loving roots and bringing other effective botanicals to the forefront to share the limelight, and offer people who don't necessarily want to work with cannabinoids an opportunity to experience our formulas. Shop Foria's Quickie Kit,  natural, but revolutionary supports for sexual comfort and pleasure people everywhere are talkinga about. Use code QUICKIE20 for 20% off. 

Kiana of Foria | Shiza of Our Place

Shiza Shahid | Our Place At Our Place, we're focused on our mission of building a bigger table. We're going to continue making it easier and more joyful to cook at home through game-changing cookware and kitchenware actually designed for home-cooks and telling stories that bring the disparate edges of our world closer together.

We learned to never take the important things for granted: to hold our loved ones tighter, to celebrate traditions and make new ones, and to cook and share nourishing meals as often as possible. Shop Our Place's cult-status new cookware.

Romain Gaillard | The Detox Market I have been stunned by how resilient and strong our team has been throughout the pandemic. We had to face many challenges -- to say the least, yet the team was very resourceful and creative. We continued to ship on time, deliver the best in-store experience, and put together fantastic digital events and initiatives. We were also touched by how loyal and supportive our clients were.

We are very excited about what is coming for 2022 and beyond. We have new stores opening, notable brand launches, and continue to maintain a significant focus on education. There is a need to reconnect with nature more than ever, and this is our mission as we continue to grow and expand. Shop The Detox Market's Best of Beauty Box for yourself or as an ideal gift! 

Kelly and Callie of Slumberkins 

Kelly Oriard and Callie Christensen | Slumberkins In 2021, families needed early emotional learning more than ever. Slumberkins was uniquely positioned to support the entire journey most families went through this year from 'how do we cope with big scary feelings'.... and find ways to stay connected ... and deal with family members who couldn't be together... then create routines when it was time to head back to school.

We have seen a continued focus on mental health and emotional wellness for the entire family as we all continue to navigate the ever-changing environment. Slumberkins supports mental and emotional wellness for the entire family. We can speak to that more boldly now and it is so well received.

From a business perspective, we’ve seen tremendous growth. The work-from-home learning curve completely shifted our thinking. We’ve brought on amazing talent that may or may not have been willing or able to move to the Pacific Northwest where we’re headquartered. In fact, we’ve grown from about 15 employees pre-pandemic to more than 55 employees now! It’s been an amazing and wild experience.

We are currently in co-production with The Jim Henson Company, developing a children’s series and excited to see our characters come to life on television sometime soon.

As early education teachers at heart, we have always known Slumberkins would bridge the gap between home and school early emotional learning. Many elementary schools are now requiring social emotional learning (SEL) as part of their programs. We launched our Educator Curriculum in 2021 and will continue to integrate programs and materials into the schools. Educators are in desperate need of this type of content and are eager to empower their students with these important tools. Explore Slumberkins books and toys for your own family here! 

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In the Kitchen with Aran Goyoaga of Cannelle Et Vanille

Beyond your own family and friends, if there's anyone you want to be caught in the kitchen with this season, it's James Beard award-nominated food blogger and celebrated cookbook author, Aran Goyoaga of Cannelle et Vanille. That feels like a fair statement.

The health-conscious aesthete launched her latest cookbook, Cannelle et Vanille Bakes Simple: A New Way to Bake Gluten-Free earlier this year. (Check out her gluten-free crinkle cookies here!) And we asked her to participate in our In the Kitchen series to learn more about her and pick up the kinds of detailed tips we love to share with you here.This is everything the healthy baker had to say...

In my kitchen you’ll find plenty of: Olive oil, spices, lemons, chocolate, gluten-free flours, and a counter full of fruit.

Recipe staples always on hand: Everything I need to make gluten-free sourdough bread, tortilla de patatas, and some sort of vegetable confit with tons of olive oil and a quick mai fun.

Ingredient that makes everything taste better: Salt

Best food memory: My grandmother Miren’s arroz con leche with Maria cookies

Essential cookbooks: Nigel Slater’s Tender

Food philosophy in one sentence: Simple, textural, plants-first, Basque-influenced food

Fave ingredient lately: Pumpkin

Midnight snack perfection: Sadly, I cannot sleep if I eat at night

Food you love to eat with zero prep: Tomatoes in late August

Most impressive dish: Menestra de verduras like my aunt Marijo prepares it

Healthiest habit in the kitchen: Clean as you go

Fave condiment: Whole grain mustard

Best bargain tip: Shopping at the farmers market at the end of whatever produce is in season because they usually have reduced prices or seconds. Like with tomatoes, stone fruit, peppers….

Fave veggie + what you make with it: So many! Hard to say. But I do love cauliflower and I love to slow-cook it in a bunch of olive oil and garlic, as if I were making a confit. It melts and caramelizes slightly. I can eat it everyday.

Must-have munchies: I love French fries

Craziest thing I buy at the market: I don’t know if this would be considered crazy but I love chicken feet to make broth.

Favorite splurge: I don’t really splurge that much, not because I don’t believe in splurging, but because I just don’t have crazy expensive things I crave. But the gluten-free flours I prefer to use do tend to be a bit more spendy.

Your idea of an ideal dinner setting… I love my home and my dining room and my candles…. I’m happy to have friends here.

For last minute entertaining… I think most people are really easy going when you invite them over. I would probably just throw a bunch of vegetables on an oven tray and toss them with olive oil, salt, whole grain mustard and spices. Then serve with either a big bowl of pasta with olive oil, lemon, garlic and chili. Then buy some nice dessert and bread.

Signature cocktail: I actually don’t drink, but I love sparkling water with a little bit of quince-poaching liquid and lime. But I’m terrible about cocktails. I hardly ever think about them.

Simple go-to recipe: I’m going to repeat myself again but here we go. Toss a bunch of hearty vegetables (beets, sweet potato, carrots, cauliflower, potatoes…) and canned chickpeas in abundant olive oil, whole-grain mustard, salt, pepper, coriander, cumin, turmeric. Roast at 400 for about 30 minutes until caramelized and chickpeas are crispy. Serve in a bowl topped with arugula, toasted bread slathered with romesco sauce.

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Laughter Really Is Medicine: How To Laugh Off Holiday Drama

Do your holiday family gatherings feel ripe for an appearance on Overheard LA? Maybe your visits home conjur up scenes worthy of an emo indie film or the flight you're currently on is as salty as your grandma's gravy. What ever the case -- we get it. In a season full of feelings, might we suggest amping up your sense of humor? 

Dr. Miller on the True Benefits of Laughter

Dr. Mike Miller is the author of Heal Your Heart, a compendium of compelling medical research that points to the benefits of positive emotions. He is a leader in the fields of preventive and behavioral cardiology and we've been blown away by his 'Positive Emotions Prescription' -- confirming the benefits of just about every form of mind-body wellness we love!

Enjoy this excerpt from Heal Your Heart. In it, Dr. Miller reminds us of the power of laughter - not just to improve our mood, but our health and longevity too...  

You could say that your brain chemicals “cross talk” with your heart chemicals, resulting in a mind-to-heart connection. It’s a beautiful process that highlights the mind-body connection, and more specifically, the interrelationship between emotions and the vasculature. Our studies were the first to show a direct connection between positive emotions and blood vessel expansion, strongly supporting the release of nitric oxide, and thus the host of healthy cardiovascular responses nitric oxide confers.

You really can laugh your way to well-being. Laughter has been shown to improve sleep, and people who get adequate sleep experience lower stress, improved memory and focus, and decreased effects of heart-damaging insomnia.

Let’s take a look at some of the best benefits of laughter, beginning with cardiovascular benefits and moving on to healthy effects on weight control, sleep, memory, and social connection...

The 6 Mind-Body Benefits of Laughter
Laughter Can Prevent Strokes.For years, medical schools taught that regardless of lifestyle, human blood vessels progressively stiffen and narrow over the course of a life span, aging until one suffers a debilitating or fatal cardiac event. This stiffening or hardening of the arteries—commonly known as arteriosclerosis or atherosclerosis—was assumed to be a natural consequence of aging, as plaques containing cholesterol built up in the arteries, narrowing the arteries and making them stiffer. The narrow, stiff arteries impede blood flow and produce angina over time, and in the worst-case scenario, pieces of plaque can break off and create a full blockage, resulting in heart attack or stroke.

The results of arteriosclerosis are undisputed. But as we’ve seen, research studies are overturning the outdated explanation of “naturally” deteriorating blood vessels. In reality, one of the main causes of arteriosclerosis actually has a great deal more to do with our old enemy, stress—that ubiquitous and underappreciated risk factor.

We now know that experiencing positive emotions directly affects vascular health and that through the power of laughter, you can reduce the deterioration of your blood vessels. In effect, experiencing positive emotions that include laughter may help to maintain the youthfulness of your blood vessels in much the same way that sun-screen protects your skin—but without the chemicals, of course!

Laughter Lowers Blood pressure. Most of us can rattle off a short list of factors that contribute to high blood pressure: high sodium intake, smoking, obesity, and lack of exercise. But the single most overlooked reason for hypertension is stress. If stress can cause your blood pressure to rise, can laughter that reduces stress also reduce your blood pressure?

In a 200-person study conducted in India and presented at the annual meeting of the American Society of Hypertension in 2008, 100 healthy adult men and women participated in seven sessions of laughter yoga over 3 weeks. At the end of the 3 weeks, laughter yoga participants had lower systolic and diastolic blood pressure, lower levels of cortisol (a stress hormone), and less perceived stress than the control group.9 They experienced a similar reduction in systolic blood pressure (approximately 5 to 7 mm Hg) as the Japanese study found.10 It’s important to note that the Indian study’s subjects’ average blood pressure before and after the laughter phase (128/82 mm Hg versus 121/79 mm Hg) was not in the hypertensive range, and it would be important to repeat these studies in men and women with high blood pressure.

Still, these results are remarkable, as you could expect a similar reduction in blood pressure if you took a blood pressure medication, followed a low-salt diet (less than 1 teaspoon of sodium per day), or lost 10 pounds. If the entire US population achieved a drop in blood pressure of just 5 mm Hg, the risk of heart attacks or strokes would be cut by 5 to 15 percent. Translation? Even with a conservative estimate, that’s as many as 30,000 lives saved per year. These results alone are enough for me to prescribe laughter to all of my patients and to enthusiastically recommend it for everyone. But if you’re still not convinced, read on.

Laughter Torches Calories + Cravings.Laughter is great exercise. Researcher Maciej Buchowski and colleagues at Vanderbilt University found that laughing for 10 to 15 minutes can burn up to 40 calories. The reason appears to be the increased work of numerous muscles in the face, throat, and abdomen that are used during hearty laughter.

There’s also evidence that laughter can reduce binge-eating. Following a laughter therapy program allowed author Katie Namrevo to lose 35 pounds, diminish her stress-induced cravings, and gain more energy to pursue aerobic activities. She describes her experience in her 2004 book Laugh It Off! Weight Loss for the Fun of It. Mary Dallman, PhD, professor of physiology, and her colleagues at the University of California, San Francisco, have proposed that under chronic stressful conditions, people are subconsciously drawn to comfort foods. These foods, which are characteristically high in fat and carbs, in turn suppress the activity of the stress hormone cortisol. Laughter terminates this vicious cycle. The result is that regular engagement in laughter may result in significant changes in body weight that can reduce the likelihood of insulin resis-tance, diabetes, and heart disease.

Laughter x Sleep.It was once thought that high levels of the stress hormone cortisol produced insomnia, but a 2003 study suggested that the opposite is true: Chronic insomnia—which is often caused by chronic stress!—produces higher levels of cortisol.

In a Korean study of 109 men and women over age 65, research-ers found that just four laughter therapy sessions over a 1-month period were associated with more restful sleep as well as reduced feelings of depression. Insomnia is so common that nearly one out of every two people complains of poor sleep habits! But the sad reality is that not only does insomnia adversely affect our productivity and emotional state, it also increases our risk of depression, hypertension, metabolic syndrome, and heart disease. My medical advice? Before bedtime you should turn off the stressful news and look for comedy or lighthearted reading.

Laughter x Memory.Here’s a fascinating fact: The right frontal lobe of the brain processes information related to memory and is also associated with the ability to appreciate humor. One can say that humor and memory work hand in hand, as studies have shown that people remember things that are perceived as humorous.

Because the brain processes that control humor and memory are closely linked, you can rely on humor as an aid to improve your memory. Humor helps your mind create visual images that become useful as a creative strategy for memory enhancement. When you recount incidents that occurred long ago, you likely find that vividly funny details jump readily to mind. My own experience in a summer job showcases this benefit of memory working in concert with humor. Numerous studies have concluded that humorous material tends to be recalled more readily than nonhumorous material, and memory books encourage readers to use humor as an aid in recalling lists of information. Some of my most effective teachers were also dynamic and funny.

Laughter x relationships.During prehistoric times, when our language was in its infancy, it is likely that laughter became an important and adaptive socialization skill. In fact, communication through laughter may have been an early test of survival of the fittest because early humans who did not engage in group laughter were likely to be alienated and left to fend for themselves. Even today, laughter is an important and early socializa-tion skill.

Laughter becomes essential for participation in groups and for achieving social acceptance. It not only relaxes us, it also signals others that they can relax around us. Laughing is a highly effective form of communication and it facilitates connection.

Laughter is also a key ingredient in successful relationships, yet people often underestimate its importance. Research by my colleague Robert Provine, PhD, pro-fessor of psychology at the University of Maryland, Baltimore County, has shown laughter’s important role in mating. On average, females laugh more than twice as much as males, while males are more likely to try to be amusing. The female’s laughter serves as a primary barometer in strong relationships, and the earliest hint of a problem in the relationship is when a woman no longer finds her partner funny. According to independent findings of psychologists Dr. John Gottman and Dr. Michelle Golland, the most important predictor of divorce is the absence of laughter in a marriage. Partners who recognize this important clue at an early stage can increase the likelihood of resolving underlying conflicts before any dis-harmony spins out of control. Doing so may save the relationship while also protect-ing the heart health of both partners—divorce is widely known to be one of the most stressful experiences people can endure.

It is absolutely clear that laughing with others—in love, in the workplace, or in any social situation—reduces tension while improving morale, cooperation, and cardiovascular health. So schedule time with your funniest friends, or reach out and reconnect with fun-loving friends with whom you’ve lost touch. Strong bonds are formed and strengthened when people laugh together, and laughter is always a more enriching experience when it’s shared with others.

Your Laughter Prescription

Laughing promotes whole-body health, it relieves stress, it enhances memory, it facilitates social connection, and it’s simply fun. Yet for some of us, laughter doesn’t occur on a daily basis. While the average 5-year-old laughs as many as 300 times a day, the average adult laughs a paltry four times a day. Our lives are busy and often stressful, and not all of us have the built-in advantage of living with a funny person or having a close friend or colleague who’s particularly funny. This means that most of us are going to have to be quite intentional in seeking out our daily dose of laughter.

To lighten up each day, you can make small changes that relieve tension, release you from inhibitions, and foster positive emotions that become a platform for laughter. Here are a few tips I prescribe to my patients to help them find and create more laughter in their lives...

Bookmark it Keep links to humor bookmarked, and then the moment you find yourself in need of a laugh—that is, in need of stress relief, an energy boost, and a heart-healthy dose of endorphins and nitric oxide—click away. Try: YouTube, The Onion, CollegeHumor, Reddit

get the app Developers have designed dozens of apps to elicit laughter, and with everything from recordings of laughing babies to storehouses of jokes accessed with a tap of a finger to one-line “zinger” generators, there’s something out there that will appeal to every sense of humor. Try: “The Gift of Laughter” 

Watch for it Check out the American Film Institute’s 100 Funniest Movies, or this list of 100-plus funniest TV shows. Or this list of 290 comic novels.

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 program. 

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