Inside Beauty Guru Susan Yara’s Daily Skincare Routine

We can't stop watching beauty influencer Susan Yara on YouTube and Instagram. We've known Susan for years, mixing at beauty events here in LA and trading insights about our favorite products.

In 2020, Yara launched her own skincare line, Naturium, which quickly made it's way onto the shelves of mega-retailer, Target. The brand manages to offer most of it's cult-hit serums for under twenty-five bucks and is constantly expanding with new products like this winter's body wash and cleansing balm drops.

As editors ourselves, we love to watch as so many beauty editors and influencers launch products of their own -- we know they see all the good stuff and can spot the perfect gap to fill like nobody's business!

Here's a look at Susan's daily beauty routine and her take on procedures beyond the vanity sink...

Inside Beauty Guru Susan Yara's Skincare Routine

My Biz: Naturium

My skin type:I have normal to dry skin, and I get dark spots (hyperpigmentation) easily.

Favorite daily products:

+The Nuface Microcurrent Device to keep my face lifted
+ My own NATURIUM Fermented Camellia Creamy Cleansing Oil to cleanse in the morning without stripping my skin, but to also break down my makeup at night for my first cleanse.
+ NATURIUM Vitamin C Complex Serum to brighten my skin and keep it hydrated
+ NATURIUM Retinol Complex Cream is my go-to anti-aging secret for nighttime. If you can only choose one product for your nighttime routine, this is the one.

+ True Botanicals Resurrection Radiance Eye Cream because it visibly makes my under-eye area look plumper and smoother.
+ Josie Maran Argan Daily Moisturizer Mineral SPF 47 Protect and Perfect is such a gorgeous sunscreen that makes my complexion look perfect.
+ EltaMD UV Clear Sunscreen is also a go-to when I don’t want a tint and need to wear makeup over it.

My skincare style: (meticulous or lazy ?) Meticulous of course!

Why clean beauty matters to me or what got me into it: I don’t care about the concept of clean beauty as much as I care about beautiful formulations and innovation in products. The clean beauty movement is what first brought a focus to that, so it caught my attention years ago, but lately I feel like the term “clean” has become a catch-all for whatever a brand wants it to be, so I just focus on whether I like the products or not.

Beauty obsession of the moment: I love glowing, glass-looking skin. It looks so youthful and healthy. I’m never going back to matte skin ever again. Also, I recently got PDO Threads with Vanessa Lee at The Things We Do here in LA and it took a few years off my jawline. It’s incredible.

Key health habits for beauty: Sleep, sex, and good skincare. I’m most consistent with the skincare and fit the other two in when I can. Mom-entrepreneur life takes a toll!

Do you see a facialist or dermatologist? I think both are essential for good skin and serve completely different purposes. I religiously see Vanessa Hernandez and Dakota Katt at VH Skin in Brentwood for my facials, especially if I need to clear out my pores. I feel like a good facial complements a good skincare routine. It’s like revving up the engine. I also see board-certified dermatologist Dr. Nina Desai in Manhattan Beach for any of my skincare prescriptions and for laser or chemical treatments when needed. Now that it’s cold, I’m about to see her for a Clear + Brilliant session to tackle my constant melasma and dark spots that were leftover after pregnancy.

My go-to glow routine at night is:
+ Double cleanse with NATURIUM Fermented Camelia Creamy Cleansing Oil and a water-based cleanser as my second cleanse
+ Vichy Mineral89 Prebiotic Serum to hydrate my skin and set the tone for the rest of my skincare routine
+ NATURIUM Azelaic Acid Emulsion to calm any visible redness, keep dark spots away, and gently unclog my pores
+ NATURIUM Retinol Complex Cream or my prescription tretinoin to tackle all my aging issues—wrinkles, dark spots, lack of firmness, etc. I fully believe everyone needs a retinoid in their nighttime routine to see the most improvement in their skin.
+ Ranavat Brightening Saffron Serum to top off my nighttime routine when I want to feel like a queen. It feels amazing and has the most gorgeous fragrance!
+ The Feelist Do Not Disturb Extra Strength Body Cream is extra moisturizing for my body, has a calming fragrance, and helps me relax at night.

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This Often Neglected Nutrient Can Be a Game Changer For Your Gut Health

As essential as it may be for glowing health, fiber will simply never be as sexy a topic as the other macronutrients like carbs or good fats. Perhaps that's why fiber doesn't get talked about enough and why so many of us are deficient in it. 

Brands like our winter wellness partner, Bellway are making fiber as appealing and simple as possible with products like their Super Fiber + Fruit in three easy to drink flavors that fit right into your morning routine.

We asked holistic nutritionist and herbalist, Kristin Dahl to explains just how crucial healthy fiber intake is for women below, including key benefits related to blood sugar balance and good digestion....

A Quick Refresher: Fiber For Gut Health

In women’s health, adequate fiber intake is foundational for healthy aging, hormone balance, inflammation reduction, and disease prevention. While a range of dietary fiber intake from fruits, vegetables and whole grains are necessary in a well-balanced routine, the consistent inclusion of a fiber supplement like Bellway's Super Fiber + Fruit can help fill the gaps if you’re simply not getting enough. Sadly, many of us are not.

Did you know that fiber can bind to water and other substances? It is also fermentable. That’s what makes it so helpful for supporting a healthy weight, regulating blood sugar, and feeding a healthy gut. Since fiber slows the conversion of glucose to the bloodstream, some find it to be an indispensable tool for dealing with diabetes (1). Its binding abilities make it a powerful support for reducing high cholesterol, clearing excessive estrogen (2), and supporting heart health.

In the last 10 years in my nutrition practice, I’ve seen the powerful effects of increased fiber intake first-hand. With my clients, I've seen consistent fiber intake result in: relief from chronic constipation, weight loss, and the reversal of pre-diabetes and blood sugar imbalance.

Fiber has also been a game-changer postpartum, especially as babies become toddlers and moms are constantly on the go – supplementing with fiber is a helpful way to balance the body and nourish the adrenals.

Our modern diet can make it challenging to get adequate fiber from food sources alone. There are a couple of great fiber supplements on the market that I approve of -- brands that are natural and just as effective as food sources of fiber. Bellway's fiber powders are made of psyllium, a natural plant known for its husks, which are an excellent source of soluble fiber (soluble means it gets broken down in water).

10 Benefits of Fiber According To A Women’s Health Pro

Here are ten potential benefits of good fiber intake and why I so often recommend fiber powder with my  nutrition clients:

Helps Clear Constipation – Your body needs two things to promote regular bowel movements: fiber and water. Regular bowel movements are important because your body needs to excrete waste products that result from the regular bodily functions, including digestion, as well as from exposure to toxins that build up in the body. You want these substances cleared out as soon as possible. As long as you’re hydrating properly alongside adequate fiber consumption, most healthy women should experience regular bowel movements.

What is considered “regular”? This varies from person to person, but a typical range is one to three times daily. If you go two or more days without a bowel movement, you likely suffer from constipation. Increasing your fiber intake, along with water, can help get things going.

Psyllium offers relief for occasional pregnancy and postpartum constipation, as well as the constipation that sometimes comes with the flux of hormones during the premenstrual and menstrual phases of your cycle.

Helps Regulate Weight If you’re trying to lose or maintain a healthy weight, an increase in fiber can help in a few ways;  one, by keeping you full longer; two, by helping to regulate blood sugar levels; three by eliminating cravings so that you’re less likely to eat throughout the day.

I’ve worked with countless women who have been trying to lose weight for years and the inclusion of fiber is a key player in their success.

Helps Balance Blood Sugar – Psyllium slows the absorption of glucose to the bloodstream from the food we eat and increases insulin sensitivity to keep you satiated longer, which supports the body in maintaining glycemic balance. (1)

Helps Balance + Rebuild the Microbiome – Psyllium acts as a prebiotic which helps to feed the proliferation and colonization of healthy bacteria in the gut. Healthy gut bacteria is essential for overall health and wellbeing.

The majority of the feel-good hormone, serotonin is made in the gut. Fiber feeds gut bacteria, which feeds the gut, which in turn can optimize those feel-good hormones and your mood.

Helps Clear Skin Issues – By supporting the body’s natural detoxification processes, regulating blood sugar, binding to excess hormones, and increasing bowel movements, fiber can help your skin glow. Your skin is a manifestation of what’s going on deeper in your body, so the best place to start addressing skin health is through diet.

Adequate fiber will ensure your body is regularly eliminating waste products and toxins. It can also help balance your microbiome, which can also be a source of skin issues.

Helps Clear Gas + Bloating – Think of psyllium as a binding and a bulking agent. It binds to partially digested food (along with excess gas), bulks the stool by absorbing water and clears gas and waste through larger, more complete and easy to pass bowel movements.

Helps Balance hormones – Psyllium binds to and helps to clear excess hormones in the forms of estrogen and cholesterol and pulls them out through your daily elimination. Adequate fiber intake can play a helpful role in the diet when hormone-related issues such as pms, pcos, fibroids and menopause are being dealt with(2).

Helps Heal Hemorrhoids - Those with infrequent bowel movements are more likely to develop hemorrhoids. The best way to ensure regular movements is to increase your fiber intake. This may help prevent constipation and can make stool softer, so it is easier to eliminate, thereby healing painful hemorrhoids and avoiding recurrence.

Helps Support Detoxification – Psyllium is a wonderful addition to any internal cleansing regimen. Since psyllium fiber works as a bulking and binding agent, it helps to support the liver and kidneys by absorbing waste products and toxins and clearing them out of the body through bowel movements. This is especially important when you’re on a cleanse: if you’re not eliminating waste products and toxins, you might simply reabsorb them back into the body.

Tips for increasing your daily fiber intake:

My best advice for increasing your daily fiber intake is to go slowly. Introduce more fiber-rich foods into your routine and consider taking 1 tsp of psyllium in a full glass of water each day. Build up over the course of two weeks to 2x per day. Keep in mind that an increase in fiber of any kind in your diet must be followed by an increase in water -- stay hydrated!

Bellway contains no fillers or mystery ingredients and is so easy to add into your morning routine! Psyllium draws water (and waste) into your colon. When you take Bellway every morning, simply mix 1 tsp in a full glass of water and drink.

Again, so may of us are deficient in adequate fiber intake -- consider increasing your water and fiber intake with a simple product like this one. And see your own doctor or nutritionist to learn more about your body's own fine-tuned needs.

(1) Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients
(2) High-fiber diet reduces serum estrogen concentrations in premenopausal women

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.

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.

The post This Often Neglected Nutrient Can Be a Game Changer For Your Gut Health appeared first on The Chalkboard.

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The Best Superfoods + Herbs for Your Astrological Sign In 2022

Herbalist Adriana Ayales of Anima Mundi wowed us with this in-depth guide to herbs and superfoods for each astrological sign. We partner with Anima Mundi because we truly adore her products ourselves! Per usual, we literally shopped our own astrological signs right away. Do her top picks for you resonate? Save this story to shop friend's birthdays throughout 2022... 

Superfoods And Herbs for
Your Astrological Sign In 2022

Since ancient times, herbal traditions around the world looked to the cosmos for guidance. Sages, shamans, and medicine people combined their astrological knowledge with the power of plants, using both to guide healing protocols and support different physical and mental constitutions.

Medical astrology is rooted in the understanding of how plants correspond to different biological systems, tissues, organs, and even psychological workings. And astro-herbalism is the science of how planetary archetypes correspond with plants to give us more insight into their energies and benefits.

Your sun sign can teach you a lot about how you naturally show up in life, your purpose, and some of your strongest personality traits. It illuminates your path forward and shows the world what you're made of.

As one of the strongest influences on your astrological chart, your sun sign is also a great place to refer to when you’re planning your wellness journey.

Every sign holds different meanings and energies, from the emotional (yet strong-minded) Cancer energy to the adventurous and philosophical Sagitarrius. So, it goes without saying that every sign can inform a wildly different herb or superfood to help you grow toward your health goals.

So, which plants, herbs, and superfoods are best for your zodiac sign? Read on for recommendations for every sign so that you can connect more deeply with your body and the cosmos.

Aries (March 21 - April 19)

Aries is the first sign in the zodiac, starting the astrological year out with a fiery bang. Aries is ruled by the planet Mars and the element of fire, which represents how you pave your way through life, so plants associated with Aries are often thorny, prickly, or spicy in flavor.

This year, you're ready to step into self-confidence and achieve your dreams — but only if those dreams are authentically you. As you focus on success, recognition, and rewards, turn to Nettle Leaf —a nutrient-dense and versatile herb that can help support your system while you're planning your 2022 goals.

You can find nettle in stress-relieving tea or add it to soups, pesto, and even popcorn! Or, because Aries rules the head, eyes, and face, this potent Collagen Booster Elixir with stinging nettle and calendula is the perfect tonic for your sign and your skin.

Taurus (April 20-May 20)

Our first earth-ruled sign of the zodiac is overseen by Venus, the planet of love and all things sensual, so you're likely familiar with all of the pleasures the physical world has to offer.

Herbs representing Taurus tend to boast beautiful flowers and delicious, potent fragrances. They're often soothing to the throat and sinuses or good for stagnant digestion.

This year opens your horizons, Taurus, showing you a clear path toward your highest potential. Just make sure you don’t get stuck in the mud of your thoughts. Try a gentle liver cleanse with potent Dandelion Root to keep up the momentum and avoid feeling stuck in too much heavy earth energy. Or Herbal Bitters in a small glass of water before heavy meals.

Gemini (May 21-June 20)

Ruled by the chatty and mischievous planet Mercury, Gemini is represented by the element of air. You may spend a lot of time in thought or with your "head in the clouds," making you thoughtful and intellectual but sometimes prone to worry.

Gemini rules the lungs, shoulders, arms, and hands, so the herbs associated with this sign often help strengthen the lungs or respiratory system or help balance the nervous system.

Doors are opening for you this year, Gemini. So, it's time to refine your list of dreams and goals and remember to stay connected to them —no matter what anyone else thinks. Add Lion’s Mane to your morning matcha for a mind-expanding tonic that keeps you grounded, focused and energized. Or, use a mixture of brain-supporting herbs to banish brain fog and maintain that impressive intellect of yours.

Cancer (June 21-July 22)

Watery Cancers are led by their intuitive power and emotions, represented by their ruling "planet," the moon. This often makes you more psychically sensitive to the feelings and reactions of others and can make you want to retreat into your shell.

Cancerian herbs often have moon-shaped leaves, contain a lot of moisture, or are found near bodies of water. And since Cancer rules the stomach, breasts, diaphragm, and liver —herbs that support digestion, hormone balance, and subconscious work are perfect for you as you navigate your goals and dreams this year.

In 2022, love is leading the way for you, Cancer, whether in relationships, career, or geographical location. The key is to stay connected to your intuition and trust it to lead the way. Move slowly, with daily Lemon Balm and Verbena teas before meditation, or a Blue Lotus tonic to tap even more deeply into your subconscious desires. Or, try your hand at lucid dreaming with this tea mixed with this potent elixir for a deeper experience.

Leo (July 23-August 22)

Brilliant Leo is ruled by the Sun and the transformative power of fire! You're known for your outgoing nature, but you're really ruled by your hearts, often leading with compassion, passion, drive, and natural leadership.

Leo's herbs boast bold flowers, usually gold, yellow, and orange, or have heart-shaped leaves that radiate toward the Sun. Any plants that boost heart health, regulate blood pressure, or uplift the spirit are connected to Leo's energy.

And this is the year to let your heart lead the way, Leo. The "go big or go home" energy is here for you in 2022, asking you to follow your destiny while also setting significant actions in motion. And no other Leo-led plant is more appropriate for your journey than the brilliant Rose.

This exquisite, aromatic plant helps connect the mind, body, and spirit, opens the heart, and uplifts the senses. Other Leo-specific herbs include calming chamomile, schisandra berries, or solar mixes like Golden Milk.

Virgo (August 23-September 22)

Virgos are known as hard-working and practical but aren't often celebrated for their creativity and fierce dedication to forging their own paths. Ruled by intellectual and communicative Mercury, you have the unique ability to tap into your mind while staying deeply connected in earth energy.

But being so "plugged in" can lead to overworking and over-excitement. Virgo plants are here to support you, usually signified by their thin, finely divided leaves and small flowers and their balancing medicinal properties.

This year is here to offer you growth in the areas of love, ambition, and success. And while the first couple of months of 2022 may seem a little slow or chaotic for some, they're a launchpad into one of the best years for love and success you've ever experienced.

Support this exciting journey with calming, balancing St. John's Wort and Valerian, or some Licorice Root tea to support your nervous system and digestion.

Libra (September 23-October 22)

Libra, ruled by air and Venus, the planet of love and beauty, craves harmony and balance. Motivated by connection, relationships, and creating beauty in the world, you're easy to get along with, compassionate, and ready to lend a helping hand.

Libra plants are feminine, gentle, relaxing, and balancing by nature. As Libra rules the kidneys and the adrenals, many of her corresponding herbs support the body's natural stress response, offering both energy and calm when you need them.

This year, Jupiter, the planet of expansion, luck, and opportunity is in your house of partnerships, bringing romance and lasting love to the forefront. Support your love journey with beauty tonics and herbs like Camu Camu, He Shou Wu, Rose, and Schisandra.

Scorpio (October 23-November 21)

Scorpio, ruled by Mars and Pluto, governs death and rebirth, sex, aggression, and the subconscious. Scorpio's plants are often found in remote places, underground, or grow under extreme adversity (like cacti). Some will have thorns or come in red and orange hues.

Bold, passionat -- and sometimes secretive -- Scorpio rules the reproductive system and the bowels, making herbs like Aloe, Elephantella, and Indian Warrior (also ruled by Saturn) perfect for pain or hormonal support.

People are used to your more reserved, mysterious ways, but 2022 is asking you to boldly step out of the shadows as you hone the way you communicate and interact with others. It's time to own exactly who you are, unapologetically, as you ascend to the next level, completely empowered.

Activate your sense of self and show the world what you're made of with mystical potions for regeneration and deepening.

Sagittarius (November 22-December 21)

Ruled by optimistic and expansive Jupiter, Sagittarius is led by the light of its own creative and intellectual fire. This can make you impulsive, adventurous, and constantly searching for the truth. As a result, herbs for Sagittarius often boast large leaves or flowers, support the liver, and support a positive, more spacious outlook.

This year asks you to aim high but hold your fire until you're sure of what you want. This isn't the year for mindless shopping or swiping. Instead, strengthen your intention only by going for the things and people that light up your soul like a Christmas tree.

Support your plans for world domination with adaptogenic mushrooms like Reishi, Lion's Mane, and Chaga, and support liver detox with Dandelion, Yellow Dock, and Oregon Grape Root.

Capricorn (December 22 - January 19)

Ruled by structured, disciplined, and wise Saturn, Capricorns are known for their work ethic and deep, intuitive intellect. As an earth-ruled sign, Capricorn's plants may have fewer flowers and slow growth patterns. Roots or woody plants may also be indicative of Capricorn's energy.

The sign rules the joints, bones, and teeth, so plants high in essential minerals (especially calcium) offer great support year-round. And nutrient support isn't a bad idea this year as you overhaul your approach to love, relationships, friendships, and what you love doing.

The world is your oyster this year, as long as you're in alignment and avoiding burnout. Try mineral-rich teas and herbal tonics that boost collagen like Horsetail, Nettle, and Gynostemma.

Aquarius (January 20-February 18)

Aquarius, you're used to standing out in a crowd, whether it's with your forward-thinking ideas, your fashion sense, or your other-worldly talents. But this year, get ready to stand center-stage.

An ever-shifting air sign ruled by Saturn and Uranus, Aquarian plants often grow in unusual places and vary widely in appearance. But the best herbs will relax the nervous system, open the mind and encourage healthy circulation.

You're setting things in motion this year, Aquarius. Just be prepared to see it through in the only way you know how — by breaking all the rules and writing new ones.

Support your goals and new age messages to the collective with Uranian plants, like Mucuna, Rhodiola, and Cacao that assist us into entering into higher consciousness.

PiSces (February 19-March 20)

The last sign of the zodiac, Pisces, is ruled by dreamy Neptune and expansive Jupiter. Known as one of the most psychic signs, you naturally tap into other realms and expanded states of awareness, whether you like it or not.

Piscean herbs share the sign's watery nature, often found next to lakes, rivers, and oceans. And as Pisces governs the hands, feet, and the lymphatic system, herbs that support immunity and natural detoxification are perfect for sensitive Pisces that may unintentionally absorb the energy around them.

Just like the water that rules your chart, Pisces, you're meant to flow through 2022, casting spells and stepping into any character that suits you along the way. Let your imagination reign and surrender to the opportunities that arise.

Support your system with spirit mushroom, Reishi, and practice tuning into your pineal gland deeply with allies like Blue Lotus.

2022 - A Year of Flow and Opportunity

After the last two years, we're all ready for some intuitive guidance to lead us toward ease and joy. Using your astrological blueprint to find the herbs, mushrooms, and other superfoods that support your energy throughout 2022 can be a game-changer.

Try using your sign's herbs daily in tonics, teas, or smoothies, or try meditating with one of your signs' herbal tonics to see what visions come to you. Happy 2022!

This story is brought to you in partnership with Anima Mundi. 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.

The post The Best Superfoods + Herbs for Your Astrological Sign In 2022 appeared first on The Chalkboard.

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Is SpiceFruit The Next Turmeric? 3 Reasons The Spice Is Trending

In this year's Wellness Trend Report we noted that the topic of weight loss -- a sensitive and controversial topic in the modern wellness world -- was receiving a lot of attention this year. Top brands have been launching metabolism-related products in response to a soar in interest. So many of us have been looking for balanced ways to counter the lack of movement and changes in diet we've experienced during this unusual time.

As long we properly define it -- by true medical standards, not pop culture standards! -- maintaining a healthy weight is key for energy, prevention and longevity.

One resource we've been turning to often is wellness warrior, Naomi Whittel. Back in 2018, it was Naomi who first taught us about autophagy and intermittent fasting. Through Naomi, we've discovered a few of our new go-to supplements like berberine for blood sugar balance and her unique blend of resveratrol and turmeric for major anti-inflammatory benefits. Now, Naomi is championing an African superfruit that's poised for a major moment in the world of health and wellness. Here's what you should know...

Is Spicefruit the Next Wellness Superfood?

Years ago, I helped popularize the use of Resveratrol extracts in the U.S. – making its healing properties readily available to millions of Americans. I've championed a number of supplement ingredients that now play an important role in so many people's daily routines and it's become one of the proudest achievements of my career.

A couple of years ago, I learned that participants in the below clinical study were healthily losing twenty pounds in eight weeks through the use of African SpiceFruit (dichrostachys glomerata), I took the four flights and twenty hours needed to get to the West African nation of Cameroon myself and met the scientists running the study to thoroughly evaluate the clinical data.

The Metabolic Study on SpiceFruit

I was incredibly impressed when I first read Dr. Julius Oben’s scientific papers. Participants in his 8-week study – all overweight (but not obese) individuals with a body/mass index (BMI) of 25-30:*

+ Lost 19.6 pounds on average
+ Trimmed waist-size by 1.5 inches and hips by 1.7 inches
+ Reduced body fat by 5.3%

They achieved these remarkable results without changes to their diet or additional exercise.

All participants took a daily 300 mg standardized extract of West African SpiceFruit (dichrostachys glomerata), a commonly used flavoring in all kinds of savory dishes in that part of the world that also helps to rev up metabolic function to melt away fat and excess weight.

I knew that if we could verify these results, SpiceFruit has the potential to be as big of a breakthrough ingredient as the recent popularization of Turmeric and its healing powers before it became widely known outside of India.

In Cameroon, I met the professor leading the study, Dr. Oben, Professor of Biochemistry at the University of Yaounde. Dr. Oben has studied metabolic health for 35 years and gave me full access to his clinical studies. We examined the raw data and were pleased to discover that his science was meticulous. For those who need to manage their weight to improve their health, SpiceFruit is incredibly compelling.

His data showed that SpiceFruit promotes weight loss and dramatically improves metabolic health and function without any change in diet or exercise.

The research conducted by Dr. Oben and team also showed dramatic improvements in blood sugar, plus improvements in these critical metabolic factors:*

+ Bad LDL cholesterol dropped 13%

+ Good HDL cholesterol rose 14%

+ Harmful triglycerides sank 17%

The West African SpiceFruit improves critical metabolic markers that promote healthy aging.

The French Paradox -- in Africa

I’m a proponent of carb-limiting diets. I'm the author of High Fiber Keto and that's how I eat. But the people of Cameroon eat a diet that’s high in carbohydrates – rich in starchy foods like rice, plantains, yams and potatoes.

While over 70% of American adults are overweight – or obese, only 30% of Cameroonians are overweight or obese -- less than half the rate seen in the U.S.**

What’s more, the people of Cameroon also show much lower rates of metabolic risk factors including healthier levels of blood sugar, cholesterol and blood pressure as well.*

Do you remember the “French Paradox”? That’s the term used to describe the dichotomy between the French diet – rich in butter, cheese, meat and other saturated fats – and the overall excellent heart and metabolic health of the French people.

I was a pioneer in identifying resveratrol – found in France’s beloved red wine – as a protective factor in their diet. As I've mentioned, I helped popularize the use of resveratrol extracts in the U.S. – making its healing properties readily available to millions of Americans.

So, I was intrigued when Dr. Oben suggested that there may also be a “Cameroonian Paradox”. His theory – backed by his clinical research, which I independently validated – is that SpiceFruit, used heavily to flavor nearly every meal, holds the key to the Cameroonian Paradox.

How To Supplement with SpiceFruit

The SpiceFruit may look humble, but it packs a wallop of health benefits from its rich blessing of antioxidants, flavonoids, and polyphenols.

It’s a proven weight-controller. It’s a metabolic-mender. And it can help you defy your chronological age. It’s cultivated with centuries of knowledge. Harvested with care. And meticulously processed to preserve all its healing compounds.

NAOMI GloSlim SpiceFruit delivers 300 mg of standardized SpiceFruit extract (dichrostachys glomerata) in each capsule, the exact clinically-proven dosage to help fuel personal weight control. The once-a-day capsule features wild-grown and naturally harvested SpiceFruit from the deep forest of Cameroon and is produced in a state-of-the-art, FDA-inspected facility here in the United States. 

It’s cultivated with centuries of knowledge. Harvested with care. And meticulously processed to preserve all its healing compounds. Unlike many supplements that come from questionable sources, none of the ingredients are sourced from China. There are no binders, fillers, dyes or gluten -- ingredients sometimes used in other products may trigger allergic reactions or even depress immune function.*

TCM Exclusive Offer: NAOMI GoSlim SpiceFruit

Try NAOMI GloSlim SpiceFruit with our exclusive offer for TCM readers: when you buy one bottle, you get a second bottle for 50% off.

This way you get a full 2-month supply of 300 mg of premium-grade dichrostachys glomerata spicefruit (DG) that produced the metabolic-health results in the gold-standard clinical study I mentioned above covering you for the same period of time (8 weeks).

This offer is not available in stores – it ships free direct-to-your-door. If you’re not satisfied for any reason, I'm happy to be able to offer our 365-Day 'No Questions Asked, Any Reason' refund guarantee. Simply return any unused portion within one year of purchase for a full, unquestioned refund.

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 Naomi Whittel. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. 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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Lazy Dinner Genius: How To Build A Superfood Rice Bowl Bar

Lazy genius: the superfood rice bowl bar. Whether you want to sell it to your crowd as something inventive and new or the laziest way to make a weeknight dinner ever, we don't mind. Either way, seriously consider putting this meal idea into rotation just before or after taco night.

We first tried this idea at The Chalkboard HQ -- back when we were doing the whole in-office thing. Ever since, we've been crafting iterations of this rice bowl bar at home and it's a god-send for flexitarian families who don't all eat alike. Vegans, carnivores, spice-lovers and the kimchi-obsessed can all craft a bowl they love from a remarkably similar selection of ingredients. One thing is for sure: Its all about the sauce. 

Here's how to make it happen:

The Superfood Rice Bowl Bar

The Grain Base | Start with steamed sprouted brown rice or your grain of choice. Some love white rice for the purported gut health benefits, others stick to ancient grains like barley, quinoa or even a grain-based noodle which also works here. We're huge fans of these Sun Chlorella udon noodles that are packed with green nutrients, cook quickly and have a salty bite to them.

If you haven't grabbed the Instant Pot yet, maybe this is your time! Alternatively, steam the rice the old-fashioned way in a pot of boiling water while you prep the other ingredients.

The Veggies | This is where that farmer's market haul can really come in handy. Ever walk the market, want to pick up all the wild veggies you come across, but don't think you'll get around to using them? A rice bowl bar will put them all to good use -- and get everyone eating a wider variety of plants!

Add whatever colorful rainbow vegetables are in season or are family (slash roommate) favorites. For the grain bowl bar shown here we used a few fresh and a few roasted (Here's our guide to roasting every veggie!):

+ roasted beets, purple sweet potatoes, cauliflower, broccoli and brussels sprouts and garlic sauteed mushrooms

+ raw shredded carrots, fresh tomatoes, shredded lettuce, avocado, shredded purple cabbage, radish sprouts, sesame tamari spinach and pickled onions.

The Proteins | Here's where everyone can diverge depending on their preference. Carnivores can add grass-fed steak strips, vegetarians can go with a soft boiled egg or two sliced in half and ready to eat, vegans might enjoy add tempeh or pumfu.

The Topping | Here's where things can get pretty crazy, but remember we've still got sauces to cover! If you want to add toppings, try:

+ kimchi or sauerkraut for probiotics (this ginger beet version is amazing)
+ fresh herbs: cilantro, parsley or microgreens are nice depending on what's on your bowl bar
+ a handful of nuts ands seeds: sesame, chia, hemp, almond or peanut chunks

Next up, three easy sauce options from food god, Sarah at The Delicious who knows a good bowl when she makes one:

Kale Pesto 

Makes about 1 cup

1 clove of garlic, green stem inside removed
2 tightly packed cups green kale leaves
1 cup Italian flat-leaf parsley, leaves and tender stems only
3/4 cup olive oil
grated zest from 1 lemon
1-2 Tbsp fresh lemon juice
1/2 tsp salt

In a food processor, pulse garlic clove until chopped. Add a handful of kale leaves and pulse until chopped. Add a few tablespoons of olive oil and pulse. Continue adding kale leaves and parsley to food processor, alternating with olive oil and pulse until all the greens are roughly chopped. You may have to remove the food processor lid and push the leaves down the sides of the processor bowl with a wooden spoon.

Let the food processor run at low speed and add the lemon zest, lemon juice, salt, and the remaining olive oil until the pesto is smooth. (You might not use all the olive oil.) Taste the pesto and season with additional salt, if necessary.

Store pesto in an air-tight container in the refrigerator for about a week, or in the freezer for about a month.

Miso Tahini 

Makes about ½ cup

1 clove garlic, very finely minced
¼ cup tahini
2-4 Tbsp shiro (white) miso, depending on how salty you like
juice from half a lemon, about 1 Tbsp
¼ cup warm water or more
salt and freshly cracked black pepper, to taste
optional: lemon zest, 1-2 tsp honey or maple syrup, handful finely chopped herbs

Combine minced garlic, tahini, 2 tablespoons miso and lemon juice in a bowl. Add warm water by the teaspoon and whisk until the sauce is the consistency of a thin salad dressing. Taste and additional miso if necessary — I usually add the full 4 tablespoons.

Add black pepper to taste.

Miso tahini sauce can be stored in the refrigerator for about three days.

Gohchujang Hot Sauce

Makes about 1/2 cup

1/4 cup gohchujang (Korean red pepper sauce)
2 Tbsp maple syrup
1 Tbsp toasted sesame oil
1 Tbsp brown rice vinegar
water, to thin for consistency

Whisk together all ingredients in a small bowl. If the sauce is too thick, add water, about a 1/2 teaspoon at a time, until the sauce has the consistency of ketchup.

Gohchujang hot sauce sauce can be stored, tightly covered, in the refrigerator for about a week.

Always more sauce. Get our own go-to sauces for eating more veg here! 

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How To Find Your Center: Are You a Heart, Head or Belly Person?

For chronic over-thinkers, getting out of our heads and back into our bodies is easier said than done; it's also the most important challenge we need to overcome to feel well.

Writer and shamanism student, Vanessa Kunderman is sharing these timely and insightful notes on grounding, centering and getting our ultra-active minds in balance...

Have you ever heard of the term grounding? Perhaps you were in a tricky yoga position, and your instructor spoke about finding your center, grounding yourself, pressing your energy into the earth. But what does that mean? Why were you asked to do that?

Grounding is very important for the modern woman, because most of us aren’t, in fact, grounded. Grounding helps reconnect us to vital, strengthening earth energy while bringing us back to the present moment. Finding your center is a return to self-awareness. Our daily habits can sometimes make us feel like we’re running around like a chicken with her head cut off – drinking cold coffee, being squashed by a backlog of important emails, while someone breathes down our necks and deadlines whiz by.

When you aren’t grounded, you may feel dizzy or loopy. You may feel drained, or clumsy. You may drop things or bump into desks and chairs. You may forget important tasks. You may feel like you’re having a hard time focusing, or that you’re super busy (like said chicken). These are all signs that you aren’t connected to your body. Sometimes, we are each so in our heads and caught up in our own worlds that we begin to disconnect from the actual world we live in.

Grounding and finding your center yourself is part of a healthy self-care practice. I always like to envision long roots stemming from my feet and connecting me deep into the earth. I envision them finding other root systems and connecting to them, firmly anchoring me in earth energy. Drinking a glass of cold water, getting fresh air, stretching, and even eating are all good ways to self-ground...

Are You Centering Yourself First?

Centering is the important step before grounding yourself. Centering helps you to detach and disconnect from all the things asking for your attention. It’s one thing to feel lethargic or burdened by busyness, and then think imagining a few roots leaving your feet will cure the foreboding unease. When we hang on to all these things pestering us, and then dive right into a grounding ritual, we bring all those heavy items into the earth with us. It’s important to leave them where they are so you can pick them back up one at a time when you’re ready.

Whether it’s a demanding boss, a crying baby, an endless to-do list or a mountain of dishes, centering can help you shake off all the things vying for your attention when you feel overwhelmed or defeated.

When you center yourself, you consciously pull your awareness inward. It helps to take a few deep breaths and say a personal mantra to prepare you for your personal grounding ritual. When you do this, you take your power back. You shake off all the things weighing on you. I like to imagine my arms and legs growing noodle-y and soft, forcing everything that’s clinging to me to slide off me and out of my energy system. Then I can get grounded.

It’s important to determine where your center is as this shines a light on a lot of things that may motivate you in your life, and consequently, may be making you feel ungrounded. When you identify the things that are affecting your ability to feel grounded and connected, you can begin to handle them accordingly, or even eliminate them all together.

Where Is Your Center?

Is it your belly or womb? Your heart? Your head? When you think of your center, where is it on your body? Try to pick a place on your body that acts as your center before reading ahead.

If You're A Belly Person... you feel as though your centre is in your belly, you are probably very practical, and possibly outgoing. Your to-do list may also stretch out by the end of the week, and that can be hella stressful. You probably take on a lot of extra tasks as a way of helping others, but these extras probably bog you down. You like to help, but sometimes its at your own expense. You may also be unconsciously snacking or eating as a way to ground yourself! Many of us can self-ground when we eat, but oftentimes we eat mindlessly, shoving food or beverages into our mouths without even realizing it because our bodies are trying to reconnect to us. Maybe you don’t have time for proper meals. Maybe you forget to eat!

Centering Mantra: I am alive and well. I am my top priority. 

If You're A Heart Person... you feel as though your center is in your heart or chest, you are probably very sensitive and in tune to the feelings of others. You may feel strong emotions. People may call you to vent, consequently dumping their emotions on to you to burden, making you feel heavy, sad, tired or even unfocused. You may even pick up stresses from coworkers that don’t belong to you, carrying them as your own. You may find that you forget important tasks or feel overwhelmed by all the things expected of you, and other people’s drama may make you feel lethargic or sad. This affects your ability to direct your energy where you want to. You are someone who may need strict centering and grounding rituals as a way of protecting yourself.

Centering Mantra: I am alive and well. I release what doesn’t belong to me. 

If You're A Head Person... you feel as though your center is in your mind or third eye, you may have a hard time shutting off your brain at night. You may have many projects and be rather studious, or you may sometimes feel too connected to everything around you – or like you have too much to do. A head person will often work themselves up by worrying, going over every possibility to a situation, consequently working themselves into a stressed tizzy. Your mind is always active – always thinking, scheming, planning or brainstorming. You may benefit from scheduled, daily centering and grounding rituals as a “break” from your powerful mind.

Centering Mantra: I am alive and well. I am loved, supported, and in control.

If you catch yourself feeling ungrounded, stop, take a couple deep breaths in, and centre yourself with an empowering personal mantra. Envision all the weight falling off you, and then fulfill whatever grounding ritual you have that matches your life and habits.

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Why We’re Drinking Our Favorite Wellness Drink Again – The Collagen Latte

Lately, We’ve found ourselves migrating back to all our tried-and-true beauty hacks for skin and hair health. It's time to unfurl those strands from the perma-ponytail that’s taken over our WFH routine and give our look some TLC.

A weekly scalp scrub and switching to silk-only scrunchies will help our hair improve, but, recently, mindbodygreen sent us their beauty & gut collagen+ powder, reminding us of one of the best skin and hair rituals we’d somehow left out of our 2022 routine:*

The Collagen Latte

If you’ve followed The Chalkboard long, you know we’re obsessed with functional lattes. We essentially coined the term ‘superfood latte’ years ago and have drunk more caffeinated potions around the office than we can count.

There are so many functional ingredients that you can doctor a latte with, but collagen is one of the best. Adding collagen powder to your almond latte in the A.M. provides a dose of skin and hair-nourishing protein and -- if you make it the right way -- it’s nearly tasteless, while adding a luxurious texture we crave.*

Here’s how to make one (it’s pretty simple!) and why we recommend you take the time to try it:

Collagen Latte Benefits

First off, note that not all collagen powders are created equal. Collagen (like most animal products!) should always be sourced from grass-fed, pasture-raised cows. mindbodygreen’s beauty & gut collagen+ uses properly sourced collagen, along with a few other key beauty ingredients (below) that make their collagen a new favorite for us. We asked them to share an offer with us for readers to shop and they provided us with a 20% off code (CHALKBOARD20) if you want to try this at home!

GRASS-FED COLLAGEN Collagen is the most abundant protein in the human body. As a critical building block, collagen peptides are naturally rich in amino acids and support healthy skin, hair, and nails, as well as a healthy intestinal lining.*

HYALURONIC ACID Did you know that this uber-popular skincare ingredient could be ingested as well? Sign us up. Hyaluronic acid is well-known for its role in enhancing skin moisture and texture, as well as reducing the appearance of fine lines and wrinkles. It serves as a cushion or lubricant in the joints and other tissues, and helps retain moisture in the skin.*

VITAMINS C & E Vitamin C is required for the body's own collagen production. Vitamin E is an essential fat-soluble vitamin important for normal collagen cross-linking. These nutrients scavenge free radicals and combat the oxidative stress that can be caused by sun exposure and aging.*

mindbodygreen’s beauty & gut collagen+

BIOTIN An essential water-soluble B vitamin, biotin plays a key role maintaining healthy hair, skin and nails. It is also needed to convert nutrients into energy and support healthy glucose metabolism.*

L-GLUTAMINE L-glutamine is an amino acid and essential building block of many tissues and proteins in the body, including collagen. Glutamine is also a critical nutrient for the cells in our gut, supporting a healthy intestinal lining.*

TURMERIC + SGs Turmeric root is loaded with curcuminoids, including curcumin. Sulforaphane glucosinolate (SGS) is a phytochemical found in cruciferous vegetables like broccoli. Together, curcumin and SGS have antioxidant and anti-inflammatory properties that combat oxidative stress to help protect the skin from photoaging and support a healthy gut.*

Impressed yet? We learned that mindbodygreen co-founder, Colleen Wachob supported the creation of this product to help address her own skin and hair needs (that many of us can relate to).* After the birth of her second child, Colleen found her skin to be less firm and her hair thinning. She was just reaching the age when the body’s natural collagen production begins to more rapidly decline. There’s nothing like a personal need to drive innovation -- she now swears by drinking this antioxidant-rich collagen latte every morning.

How To Make A Collagen Latte

Step 1: Grab your favorite mug and froth 1 scoop of beauty & gut collagen+ with your milk of choice with a handheld mixer or mini-whisk. Alternately, pop the milk and collagen in the blender for a few seconds til evenly blended. 

Step 2: Once your mixture is thoroughly blended, just stir into your morning coffee. We like it mixed in equal portions with French-pressed coffee or a full mug of it topped with a double shot of espresso! 

With more than 17 grams of grass-fed collagen peptides in each scoop, beauty & gut collagen+ is one of our favorite ways to boost your morning coffee into something far more beneficial! Shop the collagen for 20% off with code CHALKBOARD20 and tell us what you think! 

 *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.

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. 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 dedicated offers.

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Chocolate Maca Truffles with Coconut Butter + Rose Petals

These pretty, petal-topped chocolate maca truffles are practically irresistible -- and they might just make you feel the same.

Maca and cacao are both superfoods well known for their energizing, aphrodisiac and hormone-balancing qualities:

+ Maca root powder is loaded with amino acids, vitamins B, B1, B2, C, D and E, as well as fiber and essential fatty acids. Although the research is still limited, maca has traditionally been used to boost libido, boost stamina and stave off fatigue. Maca is also an adaptogen.

+ Cacao powder is an excellent source of protein, iron, magnesium, potassium and fiber. It also contains a kick of caffeine.

These beautiful chocolate truffles are remarkably easy to make, as long as you snag a silicone mold like this one and all the gorgeous ingredients ahead of time. (Don't worry, you can use these ingredients later in smoothies!) The recipe comes to us from the chocolate fiends and co-authors of Chocolate Every Day, Bennett Coffey and Ky Keenan -- and pretty much guarantee after-dessert activities....

Aphrodisiac Chocolate Maca Truffles

makes 12 truffles

INGREDIENTS:
¾ cup cacao powder

½ cup coconut oil
¼ cup coconut butter (or cacao butter)
¼ cup + 1 Tbsp maple syrup
1 tsp maca powder
2 Tbsp fresh pomegranate seeds (about half a pomegranate)
1 tsp dried rose petals (optional)

DIRECTIONS:

Melt coconut oil and coconut butter on low heat in a small saucepan until liquid. Remove from heat and add cacao powder, maple syrup and maca, and combine well.

In a silicone mold like this one (or an ice cube tray), sprinkle pomegranate seeds throughout. Set aside.

Pour chocolate into molds. Sprinkle with rose petals. Set in fridge for 30 minutes or freezer for 10 minutes.

Serve immediately or store in a covered container in the fridge for 3-6 days.

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The Healthy Asparagus Soba Noodles That Are Cheaper Than Takeout

It's been a long day and the couch is calling your name. You know you need nourishment before that Netflix binge, but the last thing you want is to do is cook -- or waste more money feeding your Postmates addiction. How big is your takeout bill this year? What's a hungry girl to do? Hit up your pantry for a few basic ingredients and whip up these asparagus soba noodles in five minutes flat.

The simple, savory recipe below comes from the easy-to-love cookbook, How to Be Vegan and Keep Your Friends (check out another crowd-pleasing recipe we're loving from its pages here). Enjoy the gluten-free goodness as-is or doctor it up with additional nutrition; simply toss in a few pieces of tofu or an extra handful of greens.

Cleaner, cheaper and healthier than takeout, this ultra-quick weeknight meal is the hero you didn't know you needed but will be so happy to have found...

Asparagus Soba Noodles + Sesame Dressing

Serves 4 (as a starter or side dish)

INGREDIENTS:

For the noodles:
9 oz soba (buckwheat) noodles
1 Tbsp sesame oil
17 ½ oz asparagus spears, trimmed
6 spring onions (scallions), finely sliced
salt

For the dressing:
5 Tbsp mirin
5 Tbsp light soy sauce
1 in. piece fresh root ginger (finely grated wasabi paste), to taste
2 Tbsp black sesame seeds

DIRECTIONS:

To cook the noodles, bring a large pan of lightly salted water to the boil and add the noodles, stirring to prevent them from sticking. Bring back to the boil, cooking the noodles for about 4 to 5 minutes or until just tender. Drain and refresh immediately in plenty of cold water. Drain well once more.

Place the drained noodles in a large bowl, add the sesame oil, toss well to combine and set aside.

Bring a pan of lightly salted water to the boil. Blanch the asparagus spears by dropping them into the boiling water for  2 to 4 minutes. Drain, and refresh the asparagus in a bowl of cold water, drain again and add to the bowl of noodles along with the sliced spring onions (scallions).

In a small bowl, mix together the mirin, soy sauce and ginger. Whisk in a little wasabi to taste then stir in the sesame seeds. Add enough of the dressing to the noodles to coat well and toss together.

Recipes excerpted with permission from How to Be Vegan and Keep Your Friends by Annie Nichols, published by Quadrille September 2019.

Looking for more healthy plant-based recipes?
Check out a few of our favorites here.

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18 Nearly No-Cook Dinner Ideas: Delicious, Quick + Mostly Plant-Based

When it comes to eating well, the energy required to cook is at least half the battle. Patricia Bannan, MS, RDN is the author of From Burnout to Balance, a book of recipes and strategies designed to combat the symptoms of burnout, including anxiety, depression, fatigue, weakened immunity and disrupted sleep. We loved her helpful list of eighteen no cook dinner ideas so much, we asked her to share them here with you..

With a fully stocked, organized kitchen, healthy meals truly can come together in minutes. There are those nights when cooking is simply not going to happen! Don’t force it. You need to lighten your load to focus on wellness, which often means doing less. That’s where these nearly no-cook dinner ideas come in. These are quick-assembly dinners that make use of the pantry and freezer staples from your list above. (Be sure to read packaging for specific preparation instructions.)

18 Nearly No-Cook Dinner Ideas

1. Quick Bean & Cheese Quesadilla
Top whole wheat tortillas with shredded Monterey jack cheese and drained canned black beans; fold in half; toast in a hot skillet; top with prepared guacamole.

2. Easy Tuna Soft Tacos
Fill warm corn or wheat tortillas with drained canned flaked tuna; top with slaw mix (or shredded cabbage), prepared guacamole, store-bought pico de gallo or salsa, and fresh cilantro.

3. Pesto Pasta Salad
Cook farfalle or rotini pasta, rinse with cold water or toss with ice, then drain; toss cooled pasta with prepared pesto, fresh baby spinach, chopped walnuts, and a squirt of lemon; serve with a boiled or deviled egg.

4. Mediterranean Snack Board with Veggies
On a wooden cutting board or a platter, arrange raw carrots, cherry tomatoes, sliced cucumber, hummus, olives, figs, feta cheese, and fresh whole-grain pita wedges.

5. Salmon Supper
Roast or pan-grill a frozen salmon fillet; serve with microwavable brown rice and a mixed green side salad dressed with lemon and olive oil; sprinkle everything with sliced almonds.

6. Plant-Based Burger & Fries
Prepare a fresh or frozen plant-based burger; serve on a whole-grain bun with lettuce, tomato, and your favorite condiments; serve with oven-baked frozen sweet potato fries or a microwave-baked sweet potato.

7. Lentil Soup & Crusty Bread
Simmer store-bought organic carrot lentil soup or other vegetarian lentil soup; top with a dollop of prepared pesto; serve with a piece of crusty whole-grain baguette and a small bunch of grapes.

8. Pizza Night
Bake frozen vegetarian cauliflower-crust pizza; serve with sautéed fresh zucchini coins; enjoy with fresh watermelon or other melon.

9. Grilled Cheese & Tomato Soup
Lightly sprinkle thin-sliced whole-grain bread with part-skim mozzarella, form a sandwich, brush with olive oil, and toast in a skillet; simmer store-bought organic tomato soup to serve alongside.

10. Savory Oatmeal
Prepare oatmeal with vegetable broth; stir in fresh baby spinach and sliced sun-dried tomatoes; sprinkle with goat cheese or top with a fried egg; serve with lemon wedges.

11. Shrimp Stir-Fry
Stir-fry peeled deveined shrimp, fresh pre-sliced mushrooms, and frozen veggies (carrots, broccoli, cauliflower, etc.) in sunflower oil in a wok or large sauté pan; toss with bottled natural stir-fry sauce to heat; serve over microwavable ancient grains.

12. Spaghetti & “Meatballs” & More
Prepare fresh or frozen plant-based meatballs and cook spaghetti; toss meatballs and spaghetti with store-bought marinara sauce and fresh baby kale or spinach until greens are wilted; sprinkle with nutritional yeast flakes.

13. Lentil Salad Bowl
Toss drained canned lentils with chopped fresh flat-leaf parsley and mint, quartered grape tomatoes, and thinly sliced scallions; season with sea salt and garlic powder; dress with lemon juice and olive oil; sprinkle with optional feta cheese.

14. Soup & Sides
Simmer store-bought organic sweet potato soup; serve with sides of microwavable brown rice and steamed frozen broccoli with tamari or soy sauce to taste; pair with pistachios or peanuts.

15. Savory Greek Yogurt Bowl
Serve plain Greek yogurt in a bowl topped with diced English cucumber and olive oil, sprinkle with sea salt, pomegranate arils, and fresh mint leaves; serve with multigrain pita chips and a lemon wedge.

16. “Chicken & Waffles”
Prepare plant-based breaded “chicken” strips for nuggets; prepare frozen wholegrain waffles; serve “chicken” on waffles and drizzle lightly with maple syrup; pair with peaches or berries.

17. Mediterranean Snack Board with Fruit
On a wooden cutting board or a platter, arrange grapes, orange wedges, dates, goat cheese, pistachios, radishes, canned sardines in olive oil, and flatbreads or crusty whole-grain baguette slices.

18. Curry Tuna Salad Wrap
Stir drained canned tuna with mayonnaise, curry powder, diced red onion, raisins, and fresh cilantro; wrap in a whole-grain tortilla with mixed baby greens and a squirt of lime juice.

Adapted from FROM BURNOUT TO BALANCE copyright © 2022 by Patricia Bannan. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. 

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7 Reasons To Visit DTLA – They All Have To Do with the Proper Hotel

With international travel still proving to be a bit daunting as we kick off the new year, we've been on the hunt for L.A. staycations that provide us with the food and design experiences we crave.

Thankfully, a new location of the Proper Hotel has entered the chat, providing a worthy homebase for a weekend 'away' in Downtown L.A. Here's everything you need to know to nestle in for a soul-stimulating weekend downtown...

Arrive at night | If the timing is right, check-in to the Proper Hotel after dark. That way you'll fully experience the DTLA magic that is the hotel's two-story tall marquee -- an electric jolt of old Hollywood glamour that'll start your downtown experience on the right foot.

Haunt the lobby | The Proper's artful lobby is worth a visit in and of itself. Though tiny, the jewelbox of a space has been packed with more style than a Jacquemus micro handbag.

Abel Macias Studio was commissioned to create the jaw-dropping oversized mural, hand-painted along the full length of the lobby's original vaulted ceiling. Impossible to capture in photographs and best ogled after a nightcap at the hotel's signature restaurant, Caldo Verde.

Ogle the art | The Proper was imagined by L.A. design god, Kelly Wearstler whose gritty, yet whimsical take on interiors is something to be experienced. Design surprises of all textures and shapes hide in plain sight for those with an eye for detail. Sculptural plants, unusual colors and a world of unexpected furniture make the hotels' restaurants feel more like art museums, than eateries.

Housed in an updated and reimagined 1920s California Renaissance Revival landmark building, DTLA Proper's design is inspired by Mexican modernism, blended with elements from France and Morocco with vestiges of its 1920s-era history.

Dine like an Angeleno | Kelly is joined by two other L.A. legends at the DTLA Proper, the James Beard award-winning team, Suzanne Goin and Caroline Styne. Goin and Styne are the culinary partners behind legendary L.A. haunts like Lucques, Tavern, AOC and The Larder.

For dinner, make reservations at Caldo Verde just off the lobby. Caldo offers "Portuguese flavors and old California sensibilities", market-driven cocktails, an organic, natural and sustainable wine list and a dining room with such a stunning mix of historical architecture and modern furnishings you barely need a dinner date to entertain you.

Hit the roof | The property's second restaurant, Cara Cara is nested into tiers of cozy seating on The Proper's roof. Epic views, a communal fireplace and pool, make Cara Cara one of our all-time top picks for DTLA experiences. Head up in the morning and plan to spend most of the day, whether it's lingering over brunch or sitting poolside.

See the city from bed | Enjoy the L.A. skyline for the comfort of bed in one of the Proper's rooms or suites. We love that this hotel group always preserves the historical integrity of it's spaces and DTLA is no exception. Modern amenities like a well-curated minibar greet you for a stay that can be as private as you like, if you choose to skip a jaunt out in the urban jungle.

Hit the streets. | The Proper is located in the Fashion District on Broadway surrounded by Deco architecture, fashion showrooms, and high-end dining. Some of L.A.'s best venues -- the Staples Center, L.A. Live, Walt Disney Concert Hall, MOCA and The Broad Museum -- are all just a short walk or Uber away. As with most urban epicenters, be sure you know exactly where you're going when you venture out. We recommend checking out the offerings at The Broad and Disney Hall to plan a full art itinerary to scratch that cultural travel itch.

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