What the Heck Should I Eat? 7 Scientific Guidelines For the Overwhelmed

You're standing in front of your fridge -- or mid-grocery store aisle -- and you're faced with choices. Lots and lots of choices.

In fact, we're faced with so many 'healthy options' these days that even making a lunch order can become an existential crisis. 

In his book, Food. What the Heck Should I Eat?, Dr. Mark Hyman attempts to create a little clarity for the overwhelmed. Read through this comprehensive piece from the doctor on the seven scientific guidelines for making the best food choices possible...

So, What the Heck Should I Eat?

Eating healthy is more confusing than ever. I’ve been studying nutrition for 35 years and found that even experts are confused by the science. If the people we look to for nutritional guidance keep changing their views, no wonder the rest of us are so overwhelmed!

You know what I’m talking about. One day eggs are unhealthy, then the next day they are a miracle food. One year the government tells us to eat bread, pasta and other carbohydrates as the foundation of our diet, and the next it tells us to cut carbs. The U.S. Dietary Guidelines told us 35 years ago that all our health problems were derived from eating fat and recommended we eat fat “only sparingly.” Over three decades later, they suddenly learned fat wasn’t so bad for us.

Then you’ve got the dogmatists who believe you must adhere 100 percent to a particular plan to be lean and healthy, whether that plan be vegan, Paleo, vegetarian, Mediterranean, raw food, ketogenic, high-fat, low-fat or omnivore.

Lots of factors contribute to this nutrition confusion and contention, including misinformation, personal biases and conflicting science. Chief among the reasons why so many people are so confused is our one trillion-dollar food industry provides us with all sorts of “healthy” options — low-fat, high-fiber, whole-grain, gluten-free — that are mostly not healthy.

All this confusion is enough to make you give up and just eat whatever you want, whenever you want, and in whatever quantities you want.

That’s why I wrote my new book Food. What the Heck Should I Eat? I want to help you undo all the beliefs about food that are making you fat and sick and replace them with a new understanding that will lead to health and longevity.

Why is Food. so different than every other diet and nutrition book out there? Because I organized the information to provide an honest, science-based, unbiased answer to the question, “What the heck should I eat?” I scoured the best and latest science to provide a roadmap about what to eat. This book cuts through the hype and hoopla to provide a realistic, fact-based, effective and sustainable way to eat and live.

In Food., I break down 12 categories of food, deep-dive into the science as well as environmental and ethical guidelines behind those categories and provide practical tools to sum up what I’ve found to determine what you should eat and avoid.

None of these principles involve deprivation. Instead, you’ll learn to incorporate delicious, whole foods full of flavor, texture and culinary surprises. I’ve designed this book to be practical, informative, entertaining and easy to implement into your busy life. Food. shows you how to use food as medicine to reset your body and to eat in a way that promotes health.

7 Scientific Guidelines For the Overwhelmed

An all-in approach to one way of eating may not be the all-in answer. You’ve got so many eating options, but advocates believe their approach is the absolute best. But what if we could abandon the hype and focus on the best traits of each approach? That’s what I’ve done with the Pegan Diet, which combines the best principles from several eating plans to optimize what foods you choose. In Food. I discuss this effective, commonsensical approach to eating that bypasses nutritional dogma for common ground.

Much of what we eat is not really food. At least, it has been so adulterated and processed we may as well not call it food. It is more of a food-like substance. And as a result, most of us are confused, baffled and frustrated, not knowing whom to believe or what to eat. In Food., I’ll show you how to scout out things like mystery ingredients and damaging additives that can hijack your health.

If there are health claims on the label, what’s inside is probably unhealthy. High-fiber, low-carb, no-sugar-added, the list goes on and on about the many health claims manufacturers boast on food packages. Chances are, they’re hiding what they don’t want you to know among the ingredients. Those gluten-free cookies might sound healthy, but flip the package around and you’ll find they contain more sugar than regular cookies! Gather some smart tips for reading labels here.

What you put on your fork is the most important thing you do every day. Food is medicine. It’s information. Food is the most powerful drug on the planet. It influences your capacity to live a rich, energetic, connected, soulful life. If you enjoy the real, whole, fresh foods I talk about in Food. that you cook using real ingredients, you are positively affecting everything around you. Food is the doorway to living well and loving well — and to fixing much of what’s wrong with our world.

Real food doesn’t have to be expensive. While it might cost a little more to buy fresh meat, fish and produce than to eat processed junk and fast food, it doesn’t have to. In fact, studies have shown that eating real food is not more expensive than eating processed food. You don’t always have to buy grass-fed steak (although that is ideal). You can eat well for less. In Food., I’ll show you how.

The real revolution happens in your kitchen. We have to cook our way out of our addiction to bad food. Shopping, cooking and eating are political acts with far-reaching benefits to our health, the earth, the economy and beyond. Cooking is fun, freeing and essential to achieving health and happiness. Unfortunately, we have handed the act of cooking, this unique task that makes us human, over to the food industry. In Food., I’ll show you how to take that power back, starting with your very next meal.

When you feel confused, ask yourself this one question: Did a human being make this or did nature? Nature made an avocado, but not a Twinkie. Eating healthy is really that simple.

Even though Food. contains a great deal of scientific information about what to eat and avoid, my hope is that it actually empowers you to make the best food choices. Cooking and eating become infinitely easier when you leave all the artificial stuff behind and focus on real, whole foods. I truly believe Food. contains all the principles to transform lives. My newest book will help you lose weight, reduce disease, positively impact the environment and feel better, while knowing you are serving the healthiest foods for you and your loved ones.

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 14 Best Clean Hair + Scalp Treatments We’ve Tried

neglected your hair lately with a perma-ponytail or less than glamorous haircare routine? It's understandable. We published a round-up of incredible new clean hair treatments less than a year ago, but it seems our scalp health obsession is tracking along just as quickly as the booming clean beauty space, we've updated it with new products.

This list is packed with game-changers. Don't miss any of our notes and feel free to ask questions in the comments...

Mflorens No.2 Rejuvenate & Regenerate Scalp and Hair Serum We discovered MFLORENS during this dreamy beauty experience with Ricari Studios. The beautifully bottled hair serum is made with more than fifty nutrient-rich botanicals that work synergistically to reduce inflammation and boost circulation. They also smell incredible.

The founder of MFLORENS developed the oil serums after suffering from a dramatic case of alopecia. Since many of us are new to scalp oil and the like, we asked her what we could expect from the product. She told us that users should expect "increased new hair growth after 8-12 weeks, a soothed, nourished and moisturized scalp and hair that is shinier, silkier and more voluminous."

Work the oil into the scalp for an overnight treatment or before a long work session or movie night at home.

The founder tells us that "Biologically, anatomically, it is possible to increase the number and the depth of hair follicles. It requires three things: early, proactive scalp care on a level akin to skincare, formulations using the optimal active ingredients, and natural, rich ingredients with utmost integrity."

Hally Fluffy G | With Hally's playful branding and affordable price point, you wouldn't expect such clean formulas -- and that's what we love about the brand. It's brands like Hally that make easy swaps for affordable at-home color products and reach consumers that may not 'care' about dangerous ingredients, but need to avoid them nonetheless. Hally's new Fluffy G treatment is a hydrating gloss and toning glaze to be used in the shower. It's 15 bucks and provides a polished look that's subtle, but real. Best part? No ammonia or sulfate and plenty of hair-healthy ingredients to boot.

crown affair Hair oil + brush No. 003 | Despite the hype around the launch of Crown Affair over the past couple of years, we didn't expect to be impressed when we first tried their products. Lo and behold, the very day this brush arrived, our editor swears her hair was transformed in an instant. Brush No. 003 designed for fine hair and intended to be used as a slow beauty ritual. According to someone on our team, it unleashed a level of balanced moisture and conditioned strands she hadn't experienced in years.

Crown Affair also deserves a special mention for their hair oil and brand new leave-in conditioner. If you're not accustomed to using an oil in your hair, start with just one drop and work it into the ends. If you find your strands can tolerate more, add a drop and gently work the oil in throughout. SHOP NOW

Prose custom haircare line | We were recently impressed by the brand Prose. The brand has been around for a few years, but we simply hadn't gotten around to reviewing. Turns out, their hair type quiz is super-satisfying and the results are incredible. From pre-washes to dry shampoos, everything Prose makes is designed to be hyper-personalized, depending on your hair's needs and your routine.

Olaplex No. 3 Hair Perfector | Olaplex has become a gold standard in clean haircare, especially for curly or color-treated hair that needs major attention. According to the brand, this particular product sells once every 5 seconds around the world! The Hair Perfector is an at-home treatment, not a conditioner. Use once a week for impressive, silky results -- without any of the creepy ingredients that most of their competitors contain. SHOP NOW 

Rahua Leave-In Treatment LIGHT Rahua is one of our favorite luxe brands for clean haircare. Everything is made sustainably and smells heavenly thanks to the brand's signature Amazon-based scent. Rahua's Leave-In Treatment Light has a unique pudding light texture that seeks deep into hair strands for nourishment like no other without weighing it down. And the warm, green scent lasts all day. Try It 

La Tierra Sagrada Dry Shampoo | This definitely isn't an easy dry shampoo to carry in your day bag, however it's an indispensable product for your medicine cabinet. We love this formula for all it's herbal scalp and hair health benefits, but even more for the clever brush application that lets you set the powder into your roots without a fuss. This therapeutic brush lets you tap a bit of powder right where needed and blend to perfection. SHOP NOW 

BrioGeo Scalp Revival Micro-exfoliating Scalp Scrub Shampoo We consider Briogeo's scalp scrub to be the one that put the haircare category on the map! If you've never tried a scalp scrub, this one is the best for it's ease in application and texture. We've been raving about this product for years and swear that if you've never tried it before, you've got to give it a go.

If you use any hair styling products regularly -- whether hair spray or dry shampoo -- a good scalp scrub can help to deep clean build-up and leave both your scalp and hair squeaky clean. Try It 

Leonor Greyl PAris Régénérescence Naturelle | Leonor Greyl Paris has been making clean haircare products since the '60's and continue to innovate. Their rollerball scalp treatment is designed to stimulate and purify with essential oils, amino acids and proteins that nourish and encourage growth. Keep this rollerball at your WFH desk and apply it on days without video calls. We love the idea of treating our hair while we work -- and the Jasmine scent.

 

INNERSENSE Sweet Spirit Leave-In Conditioner It took us a while to try this conditioner, although it's been one of The Detox Market's best-sellers for years. The proof is in the pudding: this leave-in conditioner provides instant pay-off -- the kind of product that makes you understand why products gain cult-status at all. Yes, there are a million conditioners on the market. It's a product like this one that helps you understand what your hair is supposed to feel like. Try It

 

Any favorite clean haircare products lately? Tell us what they are in the comments!

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5 Sustainable Kitchen Staples That Will Make Your Home More Beautiful

If you want to find sustainable hacks for the kitchen, we have them in droves. But the truly beautiful pieces that thrill us to the click, aren't as common as a good beeswax wrap or rezippable bag.

These five pieces stopped us in our tracks with their thoughtful design and promises of a more sustainable kitchen...

Lomi by Pela | Most of us recycle, but only the truly devoted compost. (Here's how to start.) The Lomi is a composter that promises to finally convert you to the practice you know is good for garden and planet, but is, thus far, too much of a mess to bother with.

The Lomi may be the device that converts the average home cook to composting once and for all. The countertop unit looks good, smells good and makes the conversion of those food scraps into garden fertilizer oh-so-easy.

HAWKINS NEW YORK Lidded Bowls | We love these recycled bamboo bowls. They're chic enough to display or carry to a gathering, but practical enough to use everyday for storing salads, leftovers and kitchen projects of every shape and size. Shown above, shop here. 

JENNI KAYNE Stowe Eco Glass Bowl | Sometimes sustainability is just about utilizing more gorgeous, lasting materials. And that news is music to our ears. Who wouldn't prefer containers like these glass bowls with wooden lids and leather pulls to a stash of warped plastic tubs? Your pantry will be prettier and more eco in one fell swoop. 
Blueland Foaming Hand Soap + Refills | Maybe you're not a bar soap person and we get that. There are a few legitimate reasons why a household may gravitate away from what is, arguably, the lowest waste option. If that's you and you're hooked on pump soap, but want to toss less plastic, try Blueland's smart hand soap starter kit. Just one glass pump bottle will last you through round after round of the brand's fizzy, scented soap tablets. Pop one in, shake it up and you have a low-waste option that'll look pretty on your countertop and save you tons of plastic bottles.

Public Goods Kitchen Towels | One of the biggest sources of waste in the kitchen is that all-too-easy to access roll of paper towels. While kitchen towels might not be a suitable replacement for everything you'd use paper towel for, lean into them as much as possible. Public Goods' plastic-free towels are a great-looking, affordable option to stock up on, while their tree-free paper towels are a better option to keep on hand and use sparingly.

Ready to clean up your fridge? We love these gorgeous, plastic-free fridges! 

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Hacking Happiness: How To Feel Good According To A Brain Scientist

Did you know that when you smile your brain releases 'happiness hormones' like dopamine and serotonin? The mind-body connection has always been real, but more of us are waking up to just how important managing our thoughts and emotions are to our physical health.

In an age when many of us have embraced the glorification of stress, negative emotions can go unchecked, leaving us feeling low, exhausted, depleted and worse.

No one can define happiness for you, but you -- however, understanding the chemistry at work in your body when you're feeling good can lead to more of the same.

Dopamine is a well-researched neurochemical said to be partially responsible for our perception of happiness, and pleasure keenly related to functions of focus, interest, thinking and planning. Let’s look at how dopamine functions, as well as simple ways to activate its participation in our daily life. 

We talked to our go-to herbalist, Adriana Ayales of Anima Mundi in NYC about how she addresses these key  neurochemicals from an herbal standpoint. But, first, some lifestyle support for dopamine from brain scientist, Loretta Graziano Breuning, Ph.D. 

Dr. Breuning On 3 Habits To Support Dopamine

Here’s how to feel happier by increasing dopamine. Implementing the following habits are small ways to feel good on a short-term and long-term basis when practiced regularly...

01 Celebrate Small Victories | You have some success every day. Commit to finding it and saying, “I did it!”.

You will not conduct a symphony at Carnegie Hall every day. You will not lead starving hordes into the Promised Land every day. To feel good on a regular basis, adjust your expectations so you can be pleased with something you actually do. This doesn’t mean you are lowering your expectations, or are “full of yourself,” or losing touch with reality. It means you are lingering on your gains the way you already linger on your losses (which, as I’m sure you can imagine, is not a key for how to feel better).

Celebrating small steps towards success triggers more dopamine than 'saving it up' for one big achievement. Big accomplishments don’t make you feel happy forever, so if you always tie happiness to a far-off goal, you may end up frustrated.

Instead, learn to be happy with your progress. You will not be celebrating with champagne and caviar each day. You will be giving yourself permission to have a sense of accomplishment. This feeling is better than external rewards. It’s free, it has no calories, and it doesn’t impair your driving. You have a small victory every day. Why not enjoy it and feel good in the process?

At first, it might feel silly to look for reasons to pat yourself on the back, and the reasons you come up with might make you uncomfortable. Still, commit to doing this whether or not it feels good. You can decide to be worthy of your own applause and enjoy the feeling, even if just for a split second. If it feels fake or forced, that’s normal, because the circuits that berate your accomplishments feel strong and true.

Celebrating small accomplishments is a valuable skill, not only because it’s one of the ways to feel happier, but also because big things come from many small steps. You won’t take those steps if you are just running on the fumes of the last big thing.

Finally, your daily triumph will feel better if it doesn’t depend on one-upping someone. If you have to win in ways that make someone lose, you limit yourself and end up with side effects. You can celebrate what you are creating instead of just who you are defeating.

02 Take Small Steps Toward Those Large Goals | It doesn’t take much time or money to step toward a goal. Just commit ten minutes a day and you will feel momentum instead of feeling stuck.

Ten minutes is not enough to move mountains, but it’s enough to approach the mountains and see them accurately. Instead of dreaming about your goal from afar, you can gather the information you need to plan realistically. Your goals might change as your information grows. You might even learn that your fantasy goal would not make you feel happy.

Those ten-minute investments can free you from unnecessary regret and help you find a hill you can actually climb and feel good in the process. Your ten-minute efforts can define manageable steps so you’re not just waiting for huge leaps that never come.

If you think you can’t spare ten minutes a day, consider the time you already spend dreaming of what you’d rather be doing. You can use that time to research the necessary steps needed to reach your goal. You will get a dopamine feeling each day as those steps come into view. You will start to expect that dopamine feeling and look forward to it. You will learn to feel that it’s possible to transform a dream into reality with steady effort.

When your ten minutes are over, go back to living in the present, which is another hack for how to feel good and happy: do not make a habit of focusing constantly on the future.

Take action, don’t just daydream. Spend your time on concrete action. Don’t spend it fantasizing about quitting your day job or pressuring others to help you. Dig into practical realities instead. Do this faithfully for forty-five days and you will begin to feel better and have the habit of moving forward.

03 Divide Unpleasant Tasks Into Smaller Portions | Everyone has a dreaded task they’d rather forget about. It might be the mess inside your closets or the mess inside an important relationship. One method for how to feel happier is to commit to spending ten minutes a day on your dreaded task. You don’t need to have the solution when you start, only the willingness to keep stepping.

You may think it’s impossible to clean out closets or renegotiate relationships in ten-minute chunks. But if you wait for grand solutions, you may languish for quite a long time.

Instead, go to that closet, pull out one chunk of mess, and sort it out for ten minutes. Go to that yucky relationship riddled with disappointment and plant goodwill for ten minutes.

You might not feel happier right away, but don’t let a day go by without tackling another chunk. Keep it up for forty-five days and you will be comfortable tackling the annoyances that stand in the way of making your life feel better.

Of course, you can’t control other people the way you can control the contents of your closet. But you will replace a bad feeling with a good feeling if you keep trying. And you will keep trying because your positive expectations trigger dopamine, which is one of the neurochemical ways to feel good.

Your dreaded task may miraculously resolve itself in less than forty-five days! If so, don’t stop. Find another mess that needs cleaning up and keep going for forty-five more days. That’s what builds the habit of facing tough challenges in small increments instead of being intimidated by them. Remember to feel good about what you’ve done each day. Soon, you’ll have the habit of tackling obstacles and feeling rewarded by them, which is a great way to feel happy.

04 Adjust Your Goals Every 45 Days | Good feelings flow when the level of challenge you face is “just right.”

For example, if a basketball hoop is too low, you get no pleasure from scoring points, but if it’s too high, you have no reason to try. The effort is fun when you expect a reward for your effort, but it’s not certain. Adjust the "hoops" in your life  to make things fun.

One way of doing this it to experiment with raising and lowering the bar in your life for forty-five day periods. In areas where you have set yourself impossible goals, lower them. Where you've raised the bar so low that you feel no reward, consider raising them.

Anima Mundi's Mood-Boosting Herbal Coffee

Adriana Ayales is the founder of Anima Mundi and procured these dopamine-boosting tips from Dr. Breuing just for us. Ayales has blended some of the top researched herbs for mood optimization into Anima Mundi's new Happiness Powder, an herbal coffee alternative with Mucuna, Ashwagandha, Rhodiola, Albizzia and St John's Wort.

According to Adriana, "It's a product our customers have been asking us for, as it contains many of the herbs in our Happiness Tonic, but makes it easy to blend into a delicious, caffeine-free latte in the mornings. We've blended these herbs into a base of rich, roasty flavors that mimic coffee's flavor with benefits all their own -- roasted dandelion, roasted chicory, maca, lucuma, burdock, mesquite and real organic vanilla.

You can learn everything about our mood-boosting Herbal Coffee here, but let's talk about the star ingredient, Mucuna

Mucuna: "The Dopamine Bean"

Mucuna Pruriens is one of the only naturally occurring (and certainly most concentrated) sources of L-Dopa, a precursor to dopamine. In fact, Mucuna is so rich in the dopamine precursor L-Dopa that it is sometimes used as an herbal alternative treatment for Parkinson’s disease, which is believed to be caused (in part) by a lack of the essential neurotransmitter (dopamine).

Mucuna Pruriens is used in herbalism as a natural support for dopamine, serotonin, and tryptamine and many other mood-influencing neurochemical known. Mucuna has traditionally been used in herbalism as a non-addictive antidepressant or mood enhancer.

Other herbs for mood-enhancement in the Anima Mundi's Herbal Coffee include...

Albizia | Dubbed the “herbal Prozac” by Chinese herbalists and acupuncturists, TCM has long revered this tree for supporting the body during times of anxiety, stress, trauma, grief, and depression.

Ashwagandha | A mood stabilizer and insomnia support reliever, this evergreen adaptogenic shrub can sometimes lower cortisol levels without any side effects or withdrawal.

Rhodiola Root | Popular since ancient times in Siberia, this adaptogen has long been used to enhance mental and physical endurance. It also supports adrenal gland function and encourages a healthy response to physical, mental, and emotional stress. Rhodiola’s anti-stress and fatigue-fighting properties, in addition to its ability to help support libido, reestablish balance among hormonal functions and support optimal brain health, make it one of the greatest botanicals available anywhere today.

St. John’s Wort | Besides easing symptoms of depression in some, this herb is also reported to act as a positive nerve tonic for the nervous system and support the relief of anxiety, tension, stress, irritability and sleep-related issues. It also stimulates the release of the “happy hormone”, serotonin.

We've blended all these supportive herbs into a roasty blend of healthful, classic coffee alternatives like dandelion and chicory. Superfoods like cinnamon, lucuma, vanilla and mesquite all lend a delicious, lightly sweet flavor you'll love, all with benefits of their own.

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A Guide To Healthy Condiments For The Stay-At-Home Foodie

When it comes to living well in the kitchen, nothing makes everyday meals better, faster and more flavorful than having a good cache of condiments on hand. With the right sauces and sprinkles, you could feed yourself or your crew the same basic bowl, wrap or salad in a million ways (without cooking several different meals).

Condiments are one of the most clever and economical ways to keep clean eating interesting at home. We've rounded up a few notables that, combined, make crave-able sauces, dressings and sprinkles for days.

A Guide To Healthy Condiments

Good extra-virgin olive oil | We can't run a story on healthy condiments without a huge shout-out to extra virgin olive oil and grey or pink salt. You'd be surprised at how flavorful good-quality olive oil can be and, depending on your mood, a good drizzle can give you all the flavor (and polyphenols) you need on fresh or roasted veggies, salads and other basics. We're partial to Wonder Valley and Celtic grey salt.

Fly by Jing Chili Crisp | The Fly by Jing brand of authentic Asian condiments went viral quickly and hasn't let up. The uniquely clean ingredients are hard to find on grocery store shelves these days and allows healthy eaters to dig into super-spicy flavors fast. See our interview with Jing.

Miso Mayo | Miso is a fermented paste that packs an umami punch, but requires a little work to add to sauces and dressings. We've become addicted to Miso Mayo, a collection of miso-based sauces that come ready to drizzle on steamed veggies, bowls and salads so easily.

Siete Traditional Hot Sauce | Never underestimate the importance of having a good hot sauce on hand. When that weeknight bowl or protein falls flat, lean in a spicy dash of sauce. Or plan a whole night of tacos around it.

Siete makes four flavors of their hot sauce packed with additional nutrients like flax, chia, apple cider vinegar and avocado oil -- no quasi-food additives included.

Hi Note Cheezio Pepe | This vegan seasoning mix blasted onto the market just recently and has already sold out several times. This brand launch is a foodies' dream, combining the expertise of Chef Roy Choi and nutritionist Shira RD for clean convenience products we're drooling over. Cheezio Pepe is a vegan blend of nutritional yeast, pepper and little else designed to fold into organic pasta or spaghetti squash for the easiest meal ever. We also sprinkle it on popcorn by the bowlful!

Raw Nut Butter | Take this condiment out of the (breakfast and) lunch box and start thinking about dinner. Almond butter or cashew butter can make a super-flavorful sauce or dressing base that makes veggies and salads more substantial quickly. We love Deliciously Ella's approach to the ultimate baked sweet potato with a cashew-based sauce here. With butters, you've already got one step behind you.

Mustard of every kind | Do not underestimate the power of a good mustard to bring life to salad dressings, marinades and sandwiches. We like it stoneground and spicy, mixed with real honey, or a bit on the boujee side with wasabi and turmeric like this version from LA's Flamingo Estate.

Mina olive tapenade | Love the salty flavor of olives? Use tapenade as a condiment to add flavor and complexity to basic bowls, salads, and toasts of all kinds. Try adding a dollop on top of hummus.

Soom tahini | Like nut butter, tahini (made from sesame seeds) can take you a long way in the everyday sauces department. Try tahini and soy sauce over sweet potatoes or tahini and yogurt over a veggie bowl. Note: both soy sauce (we like Bragg's Aminos and yogurt also make excellent healthy condiments! Here's how to use yogurt for quick sauces). 

Diamond of California Nut Coatings | Intended as a substitute for breadings, these 'nut coatings' have landed a solid spot in our pantry, and I'm surprised I haven't heard more about them. Guess there are more important things in the news? These clever chopped nut and seasoning blends are meant to coat chicken or seafood, making quick work out of a filet of frozen salmon in the oven. They are also terrific tossed into a little oil over popcorn, salad and bowls. Try the Ranch flavor!

Wildbrine Kraut | The more probiotic foods you can sneak into meals the better (for most of us, that is -- if you have a condition like SIBO, learn more here). We love Wildbrine for their foodie-friendly array of flavors that can be added by the scoopful to bowls, sandwiches and burgers for a healthful dose of nutrition and unexpected new flavors. Try the Beet Cabbage on salads with hummus or the Dill Garlic on old-fashioned sandwiches.

Laka Living furikake | Seaaweed is another fun way to tweak a basic meal into something extraordinary. I'm a huge fan of this traditional Japanese sprinkle, a blend of dried seaweed and seeds made with love in Hawaii. 

Takii umami powder shiitake | Like miso and dried seaweed, dried shiitake powder can add a traditional Asia flavor to sauces of all kinds or just amp up the earthiness of a salad dressing or burger mix with plenty of shroomy depth. If you're looking for something new that packs a punch, start experimenting with this stuff.  

More MVPs | We couldn't say enough about raw apple cider vinegar, a good spice rack and figuring out which fresh or dried herbs are your favorite. Which essential condiments do you love that didn't make our list?

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The Redness Whisperer: An LA Facialist On How To Reduce Redness For Good

We recently reviewed a slew of holistic LA facialists (see the guide) and came across Courtney Chiusano on a recommendation from a friend.

We now affectionately refer to Courtney as "the redness whisperer". To reduce redness that's chronic or irritating, we refer anyone we know with skin conditions or skin situations (they're different!) straight to Courtney.

Here are her top tips for how to reduce redness to use at home...

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Turns Out Traditional Chinese Medicine Was 2000 Years Ahead Of Us On The Whole CBD Thing

Think CBD is a wellness fad that will eventually fall out of fashion? Think again.

It’s been less than five years since the 2018 Farm Bill legalized hemp and started CBD on its ascent to supreme modern wellness staple. Recently, I was amazed to learn that CBD hemp was actually included as one of the original fifty Chinese Herbs recorded some 1,800 years ago.

I talked to someone who has a unique perspective on CBD and its Traditional Chinese Medicine roots, Kevin Menard, LAc. Kevin is an acupuncturist and the founder of Dragon Hemp, a brand designed to marry the benefits of CBD hemp with Traditional Chinese Medicine (TCM).

I’ve had incredible results, personally, from the use of both TCM herbs and CBD, but have rarely seen them used together. I was curious to learn how Kevin uses them synergistically in functional formulas based on his acupuncture practice. He primarily uses CBD with the other herbs for three functions: recovery, sleep and performance.

Dragon Hemp with CBD and Traditonal Chinese Medicine herbs. Use CHALKBOARD20 for 20% off

Relief Capsules combine CBD with primary Chinese herbs recognized to treat pain and inflammation, including Turmeric (Jiang Huang) and Frankincense (Ru Xiang)

Reach Capsules harnesses the benefits of adaptogens, blood circulatory activating herbs, and natural caffeine designed to oxygenate the brain, increase focus, and stamina for exercise.  

Rest Tincture combines CBD with TCM herbs like Schisandra (Wu-Wei-Zi) and Lavender (Xun Yi Cao) 

CBD’s Roots In Traditional Chinese Medicine 

According to Kevin, “The herbalists 2,000 years ago recognized that the Chinese herb, máfén (today’s CBD hemp) was effective in treating many conditions related to pain and inflammation.

Cannabis and CBD Hemp, or máfén 麻蕡, was one of the original, 50 fundamental herbs recorded in the earliest surviving herbal directory in the Chinese Medical tradition, The Divine Farmer’s Classic of Materia Medica. In short, the herb was described to, “treat cold qi.” 

Translating in as straight-forward language as possible, Kevin explains that to treat “cold qi” is to reduce pain and inflammation. The ancient directory explains that CBD hemp, or máfén, is used to allow optimal function of the “five zàng organs”, the Heart, Spleen, Lungs, Kidney, and Liver, especially improving their associative Qi dynamic.  

What really perked our ears and brought the ancient message into true clarity for us here in 2022, was that this 1,800 year old resource connects CBD hemp with the “Five Taxations”, a list of damages caused by overuse or overexertion. Burnout, fatigue, stress and anxiety are probably the most common wellness complaints of our age, and TCM addresses each differently.

Kevin reminds us that “Overexertion and prolonged emotional states can influence the central nervous system and our internal resources leading to many of the conditions that CBD has been recently studied to address, including anxiety, insomnia, PTSD, GI disharmony, autoimmune conditions, and more.” 

Dragon Hemp Rest Formula 

“Anxiety is a Western Medicine condition that doesn’t have an exact equivalent in Chinese Medicine, though there are few ‘patterns’, as we call them, that correspond. These conditions usually correlate with states of fear, worry, and anxiety, and the TCM condition that most likely equates to modern day anxiety is ‘Rebellious Qi of the Penetrating Vessel’ (Chong Man).  

Under normal, healthy conditions, Qi flows in specific directions -- up, down, clockwise, etc. -- depending on the associated meridian and organ. The Liver is in charge of the smooth flow of Qi throughout the body.  

When emotions, or other external phenomena upset this flow, Qi can become excess, deficient, or rebellious, i.e., goes in the opposite direction. Emotional stress, anger, repressed anger, worry, fear, can cause the Qi to rise and/or become stagnant.  

Without going into great detail, in TCM, prolonged states of emotional stress can cause deficiencies, most commonly, in women. Modern research on CBD and other cannabinoids has shown that it reduces anxiety by lowering inflammation via the endocannabinoid system, a network of receptor cells in various tissues that help the body to restore homeostasis.

Acupuncturist, Kevin Menard, LAc is founder of Dragon Hemp

When we’re healthy and in balance, our bodies can produce enough natural endocannabinoids to self-regulate, but in a prolonged and constant emotional stress state, as is so common in today’s world, our bodies can’t keep up. That’s where CBD comes into play.   

Ingesting CBD enables the body to maintain more of its own endocannabinoids, therefore reducing systemic inflammation, especially in an over-stimulated nervous system.  

My Dragon Hemp formulas go even further to combat these anxiety states by combining TCM herbs like Wu Wei Zi (Schisandra Fruit) to ‘calm the mind’ (in the REST Sleep Formula). The RELIEF formula helps to disperse the stagnant Qi with herbs that include Yan Hu Suo (Corydalis), Ru Xiang (Frankincense), and even Turmeric (Jiang Huang).  

All of these herbs are powerful in moving stagnant Qi throughout the body, thus reducing anxiety, calming the mind, promoting sleep and wellness. 

Try Dragon Hemp synergistic blends of CBD hemp and Traditional Chinese Medicine herbs. For a limited time, shop Dragon Hemp's full line of wellness supports for 20% off with code CHALKBOARD20.

TCM Editor’s Pick: Dragon Hemp RELIEF formula in either capsule or tincture with TCM herbs and CBD to regularly fight inflammation.

This story is brought to you in partnership with Dragon Hemp . 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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Bake Them For Breakfast: Grain-Free Coconut Flour Cookies

Dessert for Breakfast? There's no dreamier way to start the day, and these grain-free breakfast cookies from Pamela Salzman take the cake. Make ahead, grab, go, and stash a few extra for a mid-morning treat (you've made it through that first round of emails, you deserve it!)...

I am always looking for a make-ahead, nutritious option for breakfast, especially for those early mornings to-go when I am not quite hungry to eat, but I know I'll need something soon. To jump start my day, a crave a high protein, low-sugar meal and preferably one with good fats to keep me fueled until lunchtime.

These grain-free breakfast "cookies" are my latest habit. They're barely sweet, but they are absolutely tasty and substantial. Sometimes I'll add dried figs, other times dried blueberries. You can definitely play around with this recipe.  I also love them in the afternoon with a glass of almond milk or a cup of tea.

Grain-Free Coconut Flour Cookies

INGREDIENTS:

2 cups blanched almond flour (not almond meal)
2 Tbsp coconut flour
½ tsp baking soda
½ tsp sea salt
½ tsp ground cinnamon
2 Tbsp hemp seeds
¼ cup unsweetened shredded coconut or coconut flakes
6 Tbsp unrefined coconut oil, unsalted butter, or ghee, at room temperature
2 large eggs
4 Tbsp pure maple syrup or honey
1 tsp pure vanilla extract
¼ cup unsulphured dried fruit, such as diced dried figs or dried cranberries
¼ cup raw cacao nibs

DIRECTIONS:

Preheat the oven to 325 degrees. Line a large baking sheet with unbleached parchment paper or a silicone mat.

In the bowl of a mixer, combine the almond flour, coconut flour, baking soda, salt, cinnamon, hemp seeds, coconut flakes, coconut oil, eggs, maple syrup and vanilla. Mix until combined well.

Stir in the dried fruit and cacao nibs.

Take ¼ cup of the batter and dollop onto the prepared baking sheet.  Bake until the cookies are golden on the outside and no longer soft on the inside, about 25 minutes. Allow to cool on the baking sheet 5-10 minutes.  Then transfer to a cooking rack to cool completely.  Store in an airtight container for 1 day at room temperature and up to one week in the refrigerator.

Find more of Pamela's healthy recipes (that you'll actually want to make) here!

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Join Us For A 21-Day Gua Sha Facial Challenge

The gua sha facial is on our shortlist of impressive beauty trends in the last decade. This low-tech skincare ritual has been taking the world of clean beauty by storm for years now, and with good reason. The treatment is wildly effective for boosting circulation, reducing puffiness and leaving us with a lifted, glowy complexion in just a few short minutes.

The trick is, as much as we love a gua sha facial, we honestly hadn't thought of doing the ritual everyday. But the pros are now encouraging us to give it a try and see the cumulative results of a regular practice. That's what the 21-Day Gua Sha Challenge is all about.

We first gave a gua sha routine serious effort after meeting the women of Wildling, a skincare brand built around the multifunctional Aura Stone and accompanying ritual. After meeting the three founders at their launch and hearing their unique perspective on the ancient beauty ritual, we knew they were onto something big and have been devoted fans ever since.

Starting March 1, we're inviting TCM readers to participate in a 21-day challenge. Grab your gua sha stone and oil, sign up by February 23 (at bottom) and you'll begin receiving instructions and education from Wildling by March 1. The goal is to learn the correct techniques and stick to the ritual for a full twenty-one days. Why? The before-and-afters don't lie. This ritual is totally non-invasive, a joy to perform and will teach you to stay more in tune with your body. Oh, and your skin is going to look amazing.

The basics of gua sha | For those of you just catching up, a bit of background on gua sha....
As a traditional East Asian healing modality, gua sha pre-dates acupuncture. A stone or other tool is used to trace key meridian pathways and lymphatic system points to release stagnant energy, boost circulation and encourage detoxification. Benefits may include:

+ Better blood flow to the skin and tissues
+ Lymphatic drainage
+ Reduction of wrinkles
+ Lifting and tightening of sagging skin
+ Better skincare penetration
+ Release of muscle tension relate to issues like TMJ and headaches

We've come to swear by a gua sha facial when we're looking to wake up a tired, puffy or dull complexion. The results are instant and the whole process feels amazing. With just a few therapeutic strokes across the face and neck, we've learned to achieve a glowier, more lifted, and refreshed face with a routine we actually enjoy. This is the stuff of natural beauty dreams.

Join Us For A 21-Day Facial Gua Sha Challenge

What we didn't realize about gua sha is that the effects are cumulative, meaning that just a short daily routine can achieve an even more noticeable impact...

WHAT YOU'LL NEED: A gua sha stone! You can purchase Wildling's Aura stone or the full Wildling set with facial spritz, facial oil and stone to treat yourself and set yourself up for success. For the Challenge, we're offering TCM readers 15% off their Wildling purchase with code CHALKBOARD10. 

Gua Sha Facial Challenge before and after

HOW TO PREP: Order your gua sha stone and be sure you've got a good facial oil on hand that you know your skin loves. If you're brand new to gua sha, watch this video to start getting the gist of the facial process.

Decide whether you're a morning or evening ritual kind of person. You can do either, just begin warming yourself to the idea!

Take a before picture! During the challenge, you're free to participate in community or glow up solo. Even if it's just for yourself, take an honest photo, makeup-free, in natural light against a white background. When the challenge is complete, you'll want to take an after picture in the same place!

JOIN THE CHALLENGE: Sign up by February 23 and you'll begin receiving instructions and education from Wildling by March 1! Leave us your comments below to share your experience or find us on Instagram as we share more through the month.

 

If your email entry box doesn't appear above, bear with us. You can still order your products with our code and come back later today to sign up with us as we address a snag in the Challenge entry box. Thanks for understanding!

By providing your email, you agree to receive communication from Wildling and The Chalkboard Mag.

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What the Heck Is the 4th Trimester? Things All New Moms Should Know Post-Pregnancy

There's far too little education around the 4th trimester, the first few months after a woman gives birth. And yet, new mothers can have just as many specialized health needs at that time than through all of pregnancy -- if not more!

Allison Oswald is a Board Certified Pelvic Specialist and Doctor of Physical Therapy. More than any specialist we know, Allison is a champion for women's health in this crucial 'fourth quarter'. If you're pregnant, planning on becoming pregnant, or basically know anyone with a womb, take a moment and educate yourself on this important topic in women's health.

This story is brought to you by Flora Ferritin+, a breakthrough iron supplement supported by 3 clinical studies and 11 patents with specific benefits for pregnant women. You've seen the Flora brand here before, a family-owned company with a legacy of beloved herbal products long before wellness was a trend.

Allison Oswald at Home with Flora Ferritin+ 

What the Heck Is the 4th Trimester?

The 4th trimester refers to the time just after birth to around 12-weeks postpartum.

Women are often told that whatever they are experiencing during postpartum is just 'part of the process'. That may be true, but there is often a big knowledge gap between the average woman's postnatal experience and the resources and education she needs.

These days physicians don’t always have the privilege of time with patients and some providers continue to brush off symptoms as “just part of pregnancy/postpartum”. Women often have to advocate for themselves, ask their tribe of mothers, and find support on their own. This can be exhausting, expensive and time consuming, typically things that new moms don’t have the bandwidth for.

My mission is to educate women and providers about the options and tools that exist so that more useful conversations can be had. This will make these subjects more approachable and women will feel more confident in asking for help. These types of support should not be a privilege, but rather thought of as essential.

The 4th Trimester: What New Moms Should Know

There are four common struggles in the 4th trimester, let's look at them all.

First, I want all moms to understand how much healing is happening internally in their bodies! Sometimes, when we can’t physically see what's happening, we don’t realize what our bodies need. The body is in a healing phase and needs rest, hydration, sleep, good nutrition and mental ease.

01 | address NUTRIENT DEFICIENCIES During the immediate postpartum, nutrition is a huge contributor to healing and restoring balance in the body.

With stress, interrupted sleep and less than optimal eating habits, I often see women suffering from anemia (low iron) postpartum. Some of this is also due to blood loss during delivery. Low iron can contribute to things like fatigue and mental fog during a time when everyday can already feel difficult enough. If you aren’t sure where your iron levels lie, get tested: Low iron can make recovery slower and more difficult. Flora Ferritin+ is perfect for anyone looking for a clinically proven, gentle, non-constipating iron supplement, including pregnant and nursing moms.

Made from organic peas, Ferritin+ uses the body’s own iron storage systems to store and build iron levels throughout the 4th trimester. 

Flora Ferritn+ | A breakthrough in iron supplementation for pregnancy and the fourth tri. 

02 | understand the basics of  postpartum healing for both vaginal and cesarean births. This will support them with knowing what is considered “normal” and how they can improve their healing.

03 | Have Your Referrals Ready Most women wouldn’t think of not having their pediatrician set up ahead of time for their baby, and I feel the mother deserves the same consideration.

Women can have a list of referrals available should they need it for both physical and emotional support. Remember that many practitioners provide virtual support too, which might make it easier for some women. A few examples include:

+ Pelvic Floor Physical Therapist
+ Postpartum Doula
+ Maternal Mental Health Expert (therapist/psychologist)
+ Lactation therapist

04 | abdominal/PERINEAL HEALING After birth, women are dealing with wound healing (perineal or abdominal) that they haven’t had before if it’s their first time having a baby.

There is no way to know what that feels like ahead of time. So learning how to manage those incisions is important. They should know to ice frequently, have good toilet habits and be aware of signs of infection. Use a squatty potty, breath while gently pushing, and use a peri-bottle to cleanse vs. toilet paper. Supplementing with magnesium can be helpful for stool softening.

Frequent Sitz baths and frozen 'padsicles' (Maxi pad with witch hazel and a bit of water that have been frozen) are great tools to equip yourself with before birth. 

05 | INCONTINENCE prep Immediately after labor, some women lose control of their bowel or bladder, this can also be very frightening. Women should know that this is common for a variety of reasons, but should progressively get better and completely resolve within a week or two.

06 | PROLAPSE awareness Prolapse, or the descent of the pelvic organ(s) through the vaginal canal may occur for some women due to the intensity or length of pushing during labor. Knowing how to manage that early on can give much better outcomes to women long term. They can do things like elevate their hips to reduce the effects of gravity, allow others to lift the baby for them and begin exercises to improve their symptoms to name a few.

07 | Hydrate often Period. 

08 | Ask For Help + Create a Support List: Lastly, all women should create a list and have support lined up for the 4th trimester. This could be partners, parents, neighbors, friends, doulas, etc.

The mother is going through so much change physically, emotionally and psychologically during this timeframe that it’s important for her to feel like she can ask for help, and sometimes that means that others need to ask her first.

People on this list will check in with the mother throughout this time and she can also reach out to them if needed. Women never know what to expect during this time, so it’s important to have those conversations, ask for help ahead of time and know that you can change your mind at any time as well! Your support group should be ready to support you, whatever the needs may be.

09 | Get To Know Your Pelvic Floor I have three pillars of pelvic health that I feel all women should know:

Know how to STACK your body to allow for healing (this is alignment/posture). Know how to EXPAND your ribcage to improve diaphragmatic breathing (diaphragmatic breathing is a cornerstone for good pelvic floor function. COORDINATE your breath with your deep core and understand how to use your breath and pelvic floor functionally.

We're grateful to Flora for partnering with us on this important topic. We support greater transparency and education for mothers during one of the most important transitions in a family's life. Start by supplementing with Ferritin+, the plant-based, non-constipating new formula made with organic peas by Flora that is ideal for all four trimesters and also a key staple for women of all ages. Shop Flora for 20% off with CHALKBOARD20 and consider sharing this information with friends and loved ones.

This story is brought to you in partnership with Flora. 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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Mornings with Kate Hudson: Ginger Smoothies, Black Coffee + A Quick Workout

You may have noticed that 'morning routines' come up a lot around here. In fact, the topic became so dominant in women's lifestyle culture world-wide a couple years ago, we actually dropped it for a while! Then, like so many good things in the realm of wellness, we returned to it once some of the hubbub fell away. A good morning routine is still one of our favorite habits to explore as we learn from others and look to tweak our own well-being rituals for the better.

It's been years since we caught up with Kate Hudson. In fact, it was this story in 2016 detailing her red carpet prep tips that, honestly, stood the test of time quite well (we still love that body oil!).

Life for Kate has changed enormously since then, including a new brand launch or two, a familial podcast, a big engagement, and the little one you can spot below. Despite all the big life changes, it seems Kate still has a firm grip on one of wellness' most important principles: a good morning routine.

Here's what Kate shared us about her own morning rituals lately, including plenty of mindfulness and a great workout hack...

Name: Kate Hudson

Projects lately:INBLOOM Nutrition, Fabletics, King St Vodka and Sibling Revelry, a podcast I host with my brother, Oliver.

Morning person or night owl? I’m definitely a morning person. I can stay up late on a fun night, but early mornings are the norm for me.

How I hydrate: Celery juice is my go-to. That’s a daily. But I also love water with a heavy dose of lemon.

How I take my coffee: Black!

Morning uniform lately: I wake up and put on my Fabletics in the hopes of hitting the gym or squeezing in some kind of workout before the work day starts.

The best mornings start with... Coffee in bed, followed by time for a good workout.

Smoothies or nah? Smoothies, YEAH!! I love making morning smoothies with my INBLOOM Immunity Powder and coming up with new flavor profiles. It’s an easy way to get my vitamins whether I’m at home or on the run.

AM soundtrack: Currently, it’s a tie between classic jazz and We Don’t Talk About Bruno. A close second is Let It Go from Frozen.

Most likely to text me first each day: My 18 year old son, Ryder.

Favorite AM life hack? Put on your workout clothes every morning, especially when you don’t feel like working out. That helps motivate me to move my body in some way.

When I'm exhausted and need next level energy support, I… Mix some INBLOOM into whatever I’m drinking, do a quick jump rope, and some energizing breathing exercises.

Favorite morning mantra lately: It changes daily!

New wellness habit that actually works: It’s certainly not new, but meditation. Finding time to sit and quiet the mind is key to wellness.

When I wake up on the wrong side of the bed, it helps me to... Meditate, breathe, and focus. Then I try to connect to the root of the issue that’s bothering me so that I don’t misdirect my feelings.

Want more A.M. inspo? Read this next:Why You Shouldn’t Abandon Your Morning Routine

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Meet The Female Co-Founders Who’ve Perfected Underwear For Working Out

Think of your underwear drawer -- you likely have every shape and color of cotton, lace and spandex, but what about underwear for working out?

Now that most of us live a greater portion of life in leggings and sweats, we're grateful to discover that one of our favorite women in the lifestyle biz, Leland Drummond is out ahead of us and has already created a solution. Leland and business partner, Michele Thomas are the co-founders of AZIONE PR here in L.A. and in NYC and have just launched the new LDMA, a brand of high-performance, compression underwear that you need to get your hands on.  

LDMA co-founders, Leland Drummond + Michele Thomas

To celebrate the launch, we asked these wellness-loving women all about their own habits, favorite things and -- of course, all about the right underwear for working out. Their responses run deep and will inspire you to workout this weekend!

our names: Leland Drummond + Michele Thomas, co-founders of AZIONE PR and LDMA

My wellness philosophy in brief:
LD: Hold yourself accountable to becoming the best version of yourself, while also practicing being gentle and kind with yourself. Be open, explore, research, try new things and remember -- one size does not fit all, so do what works for you.

MT: Wellness is personal. Do what works for you, first and foremost. Don’t compare yourself to anybody else, because your roadmap is singular.

I love the analogy of racehorses wearing blinders. They don’t worry about what’s going on. They’re not concerned with the competition. Instead, they’re able to focus on the task ahead. As we’re bombarded with a deluge of options, focus on yourself and pave your own wellness path.

Favorite fitness uniform:
LD: Every outfit starts with LDMA and for workouts, I wear the High Sculpt Thong. These are literally the perfect pair of underwear for fitness, because they stay put, are sweat/moisture wicking, odor resistant, and insanely comfortable (also completely invisible!) under any leggings. I like to match high waisted leggings and sports bras and I enjoy a bold color. Bandier has the best variety and fabrics, I love Year of Ours and Alo is amazing for someone tall like me. Hoka makes the most comfortable sneakers on the planet if I’m doing cardio–otherwise, I’m typically in pilates socks because that’s my go-to workout and Lusso slippers.

MT: It’s extremely difficult for me to find underwear that doesn’t ride or bunch, especially while sweating and moving. LDMA holds its form. It moves with you so seamlessly you don’t even realize you’re wearing it. My running shoes are always HOKA. My personal favorite is the Carbon X 2. I love my HOKA sports bra as well, which is perfect for no chaffing -- very hard to find in sports bras for any intense workout. I’m a fan of a very tight legging for running with a pocket to hold my phone. I’ve got a few brands I alternate. That’s my fitness uniform.

Why I workout:
LD: Mental health - above all, fitness is the one regular activity I do that allows me to quiet my mind, ignore distractions and feel good. Even when I don’t feel up to it, I always feel so much happier and clearer once I’ve done even 10 or 15 minutes of movement.

MT: I workout in order to remind myself I can. I’ve always felt working out is a privilege our bodies allow us to do. When I lace up and hit the road, I’m reminded of what I’m capable of and how strong I really am. It’s as mental as it is physical.

Go-to workout studios:
LD: Reformer Pilates. I go to Forma Pilates in LA and Ekram in OC, plus HIIT and  LIIT workouts.

MT: I used to hit the treadmill a lot at my local gym, and I’d go to Core Power Yoga pre-Covid.

Go-to workouts at home:
LD: Amanda Kloots in App and on Zoom, the Forma Pilates app, Ashley Eckhoff on Zoom, Melissa Wood (my Sunday Service) and Peloton.

MT:Running! I follow Hal Higdon’s running programs to stay on course. All you need is a pair of shoes and a good song. It’s easy.

I first got into fitness...
LD: I started playing soccer at age 6 and played through high school. I started snowboarding as well and by age 15 I was competing in freestyle big air and slope style competitions. I had a healthy obsession with that until I tore my ACL in college.

MT: I was always playing sports as a kid, and I was on multiple teams in high school. I ran track and played soccer, tennis, and golf. I really got into tennis in high school and ended up on the San Francisco State tennis team. At that point, working out took on a whole new meaning. When I ended my tennis career, I chose running, because it gave me the best workout without requiring any gear.

Fave pre/post workout fuel:
LD: Kroma Wellness’ Beauty Matcha Latte is my every morning energizer, sometimes I’ll have fruit. I am also obsessed with Kroma’s porridge and cookie butter – especially after a hard workout if I’m doing cardio. I love Made Of protein with frozen blueberries and I have a cold brew in the afternoon that I just can’t quit.

I try not to have protein 1-2 hours before or after a workout because I build muscle really easily. I love Sakara Life and typically do some version of their meals and programs every few weeks. Oh, and H20 – lots of it.

MT: My favorite is a protein shake with almond milk and banana. I use energy gels on long runs at the eight-mile mark. I also love Sunwink Turmeric Recover Tonic, it is great for recovery and circulation support.

What I think is happening in wellness now:
LD: Permission to practice patience and not kill yourself to achieve unrealistic goals. Community: it has grown so exponentially through social media and has become a lifeline and bright spot for so many–especially during the isolation of the pandemic. The connections and joy that people find through digital fitness is really incredible. I also think the world of psychedelics is the next big thing.

MT: I think wellness is becoming more diverse. I love that. It’s become more inclusive, and it’s more exciting than ever. There is no wellness mold to fit into anymore. It’s also entered the 21st century. You can download apps, attend online classes, find tips on YouTube, or watch Insta reels.

Fitness follows:
LD: Kirsty Godso, Melissa Wood, Ally Courtnall, Jesse Israel, Tasha Franken, Max Lugavere, Light Watkins, Liana Levi and Chelse Delay of Forma Pilates, LDMA, Sakara Life and Kroma Wellness.

MT: Aliphine Tuliamark, Tommy Rivs , HOKA, LDMA and Oiselle

Best wellness advice you've ever been given:
LD:Until you stop judging yourself by what you see and really listen to how you feel, you’ll never achieve the ultimate goal of being well. Also, drink water.

MT: My high-school tennis coach used to say, “Everyone puts their bloomers on the same way…one foot at a time.” We all start the same way, so there’s no reason to be intimidated. I loved this phrase, because we used to naturally psych ourselves out. You get nervous and think, “This other girl is way better than me”. When you break it down, we all have strengths, so focus on yours.

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