Prenatals for Men, Vegan Omegas + Gluten Enzymes: 8 Breakthrough Supplements To Know Now

We have been inundated with new supplement launches this year and these are a few of the stand-outs. Yes, supplements and nutraceuticals are crucial for many us, despite the tears some shed over needing to take so many pills. There's some skepticism around needing capsules and powders in addition to a well-rounded diet, but, as long as you take the time to source them well, we are very pro-supplement around here! (Read my recent take on daily multivitamins)

To be honest, and at the risk of sounding annoying, I find supplements to be a thrill, generally. They give me an opportunity to take greater control of my own well-being, whether that be longevity, energy or fertility, as many of the new products below demonstrate so well...

8 New Breakthrough Supplements To Know Now

WeNatal Together | (shown above) WeNatal, launching just this week, is re-introducing men's health into the conversation on pretnatal supplementation. Female founders (and moms), Ronit Menashe and Vida Delrahim have developed both a men’s prenatal and a women’s prenatal for a full-spectrum approach to fertility. Both formulas contain clean, comprehensive and functional doses of nutrients in the most bioavailable forms.

Ritual Synbiotic+ | Another female-owned multivitamin brand we've been following from the beginning, Ritual has just launched a Synbiotic+ of their own, after much demand from their subscribers.

Their prebiotic, PreforPro®, is backed by human clinical trials to support the growth of beneficial bacteria. Probiotic strains like BB-12®, which has been published in 100+ human clinical trials, and LGG®, which is one of the most studied probiotic strains globally (250+ publications), are included in the signature mint flavor capsules. Postbiotic, Tributyrin (known as Corebiome®) is included to help provide a major energy source for the cells that line the colon and help support gut health.*

Invity Ultimate NMN 1200 | NMN is at the forefront of anti-aging research and top longevity doctors everywhere are talking about it. NMN is a precursor to the much buzzed about NAD+, "the battery charger of the mitochondria".

Invity's new supplement contains 400mg of stabilized next generation NMN per serving. Key word? Stabilized. Many NMN supplements are not stable, and therefore, not at all potent. Invity has modified NMN into a compact microscopic structure to increase its density, so its intermolecular distribution is more uniform to optimize stabilization.

Ultimate NMN also includes  Levagen®, PEA, fucoidan, TMG, alpha lipoic acid and pterostilbene, designed to optimize energy levels, fight inflammation and support a healthy weight.

Seed PDS-08 Pediatric Daily Synbiotic | Seed just launched their highly anticipated children's pre-, pro- and post-biotic for ages 3-17 years olld. We're huge fans of Seed's Daily Synbiotic already and anticipate just how useful this supplement will be for health-minded parents everywhere. Read our full story on the supplement and the science behind children's gut health HERE!

Hilma Dairy + Gluten Digestive Aid | This proprietary blend of digestive enzymes and bitter herbs are formulated to help with the digestion of gluten and dairy. If you aim for a gluten-free, dairy-free diet, but indulge on rare occasions, this supplement is a great support to keep on hand. Star ingredients include enzymes, prebiotic fiber, dandelion root and turmeric.

Perelel Women's Daily Vitamin Trio | Perelel recently added a Women's and Men's Daily Multivitamin to their line-up. Launched in 2018 as the first OB/GYN-founded prentatal vitamins, Perelel gained quick traction with the fertility-focused set. Launching a Daily seems like a natural fit to keep new moms in good form.

The Women's Daily Vitamin Trio is a daily pack of three supplements: a comprehensive multi, omega DHA and EPA, and a beauty blend with biotin and collagen. We see how this convenient three-capsule pack could appeal to a consumer base with toddler's to wrangle!

Forest Remedies Plant-Based Multi Omega 3-6-9 | Omega 3 supplements are a crucial support that so many of us need for optimum health. Omega 3s are not usually vegan and it can be difficult to find good plant-based sources of the crucial nutrient.

Ahiflower oil contains an Omega-3 fatty acid called stearidonic (SDA) acid, which is a more bioavailable Omega-3 than the traditional alpha-linolenic acid found in most plant sources. Human clinical science shows that Ahiflower oil synthesizes readily and naturally to circulating EPA (and DPA). An interesting new option for vegans!

mindbodygreen methylation support+ | Did you know that over half of the U.S. population has an MTHFR gene variant that can impact their ability to metabolize essential B vitamins like folic acid? The funnily-named gene variant has caused a lot of buzz in wellness circles over the last few years. mindbodygreen has formulated a B complex especially for those with the variant, delivering methylated folate and other optimized supports for optimal absorption. Brilliant.

Flora Ferritin+ | Not quite as new as the others on our list, but still worth noting, Flora's new iron supplement provides a breakthrough for many. Flora's Ferritin+ is non-constipating and uses the body’s own iron storage systems to store and build iron levels. Read our full review HERE from a women's health provider we trust.

ResBiotic resB Lung Support | resB is the first science-backed probiotic formulated specifically for lung health. Did you know that the gut-lung axis was a thing?

Scientists have begun to explore the dynamic connection between your digestive and respiratory systems. This is a rapidly evolving field, but live probiotic bacteria such as the plantarum and rhamnosus strains in resB have been shown to support respiratory health in clinical studies. resB is formulated to support gut, immune and respiratory health overall and includes beneficial herbs like turmeric and tulsi as well.

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Must-Make Mushroom Tacos From L.A.’s De Buena Planta

Tacos have to be the easiest food group to take vegan. Why? Because mushrooms. We're living for this version of shroom tacos from De Buena Planta's Executive Chef, Chaza Smith.

De Buena Planta is the plant-based Mexican concept from the team behind The Butcher's Daughter with locations on Abbot-Kinney in Venice and now in Silverlake.

Order these with a spicy mezcal margarita while out at DBP or make their recipe at home with a Pressed Juicery grapefruit marg or this spicy marg recipe we snagged from the Four Seasons Punta Mita!

De Buena Planta's Mushroom Tacos

Yields: 12 mushrooms al pastor tacos

Ingredients:
1 ½  lbs portobello mushrooms, cleaned, gilled removed, diced large
½  lbs king trumpet mushrooms, cleaned, hard bottoms removed, thick shredded
6 Tbsp sunflower oil
4 slices of pineapple, cut in ½ inch cubes, sautéed in a 2 Tbsp sunflower seed oil
4 oz al pastor sauce (recipe below)

For assembling the tacos:
12 corn taco shells
½ cup plant-based mayo
2 chipotles in adobo
Spicy red salsa of your liking for the tacos
Finely chopped onions and cilantro
6 limes cut into wedges

Instructions:
Mix all the mushrooms in the pastor sauce and let marinate in the refrigerator for at least 30 minutes, ideally right before cooking.

In a food processor mix the plant based mayo with the chipotles in adobo, set aside for the assembly of tacos.

Over high heat, in a sauté pan, add 4 Tbsp of sunflower oil.  While the mushrooms are cooking, heat up the tortillas.

To assemble tacos:  Spread with the chipotle mayo, add about 3 Tbsp of cooked mushroom per taco.  Sprinkle with chopped onions and cilantro. Enjoy with lime juice and your favorite red spicy salsa.

Al Pastor Sauce

Yields: 8 oz

Ingredients:
4 dried guajillo chiles
2 tablespoons achiote paste
½  cup pineapple juice
¼ cup apple cider vinegar
4 garlic cloves
1 ½ teaspoons kosher salt, to taste
1 teaspoon Mexican oregano
1 ¼ teaspoon ground cumin
½ teaspoon ground black pepper
2 whole cloves

Instructions:
Place the peppers in a saucepan and cover with water. Simmer over medium heat for about 15 minutes or until they look soft. Let them cool and drain.

Place peppers, vinegar, pineapple juice with the spices and achiote paste in a blender. Process it until very smooth. Pour the sauce slowly through a fine sieve to get a nice homogenous texture.

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The Morning Drink That Resolved My Bloating Once + For All

Honestly, until this week, I thought that fiber powder was for “senior” microbiomes only. What I have learned after trying Bellway is that my balanced diet was out of whack on just one level: fiber.

Having just recovered from Covid, irregular digestion was in my wake and on my mind. Something I was looking to correct as fast as possible, so I could focus on the brighter days of spring and summer ahead.

By the branded heavens that be, I was sent Bellway’s new Pineapple Passionfruit flavor of Super Fiber + Fruit to experience the ways that fiber could help. I was perplexed by what would make this fiber powder more special than the flaxseed meal in my fridge, but nothing had helped me thus far, so I went in with an open heart and a closed digestive system.

The Basics On Fiber Powders

Bellway claims the following benefits for their product, so I made it my focus to watch for these very things:

+ Improved gut health
+ Better ~movements~
+ Less bloating
+ Clearer skin + healthier hair

Let’s expand on this. (Get it? A fiber joke.) It’s not easy to make fiber seem fun, but somehow Bellway manages to make it just that.

Most fiber powders feel medicinal and almost embarrassing to have on hand, like something we’d find on our grandmother’s bathroom shelf. Bellway’s Super Fiber + Fruit powder comes in a lovely package that doesn’t make me cringe and the flavor is clean, easy to drink, and absolutely delicious. That surprised me.

So what’s their smooth-moving secret? They’re not afraid to tell you! Psyllium husk. husk, which has actually been around forever, is an overlooked superfood that can impact, not only digestion, but balanced blood sugar and heart health. Did you know that? I had no clue!

Turns out fiber is a very important factor in regulating blood sugar, which can manage your energy throughout the day.

What makes psyllium husk so powerful is that it’s made of soluble fiber, which — in layman’s terms — means that once you consume it, it draws in water to form a gel-like substance that moves through your digestive system to slow glucose absorption, bind with excess cholesterol and toxins, and improve bowel function. In the process of moving through your gut, soluble fiber also feeds the good bacteria that helps to bolster your immune system, reduce inflammation, and even reduce your appetite. Translation? My craving for a mid-afternoon chocolate snack is now non-existent.

My Experience

As mentioned, I came into this experiment as not my best self. My digestion had been messed up for two weeks post-Covid, and I was in desperate need of some re-regulation. My energy was down and anything I ate made me bloated and gaseous. In short: I needed a cleanse from the inside out and I didn’t want to have to go to any extremes to experience one.

Every morning, before getting my day going, I’d have one scoop of Pineapple Passionfruit Super Fiber + Fruit powder mixed with water, and would immediately chug it down.

While the thought of chugging fiber certainly didn’t amuse my senses, the actual act of doing so was quite the opposite! The flavor was delicious, but not overpowering, and it felt super light. Nothing like drinking clay (which was my fear!) whatsoever.

My Results

Without being too…specific, I’ll tell you that my regularity was prompted rather quickly and easily. Hallelujah! I was even texting my friends about my “movements,” which may have taken me to a new level of “this is what it means to be in your thirties.”

Within days, my bloating had basically disappeared, making me feel like I had that “I just woke up” flat tummy all day long – honestly, one of my biggest goals as I’m jonesing to hit the beach with a book and want to feel confident doing it!

I noticed that my skin felt clearer, which I took to my naturopath for validation. She actually said that fiber can help to rid excess estrogen out of the body, which was HUGE for someone like myself, who has been dealing with some vey irritating PCOS-like symptoms for the past few years.

Overall, I noticed…

+ Increased energy
+ Major de-bloat
+ Brighter, clearer skin
+ Daily, regular movements
+ Easier digestion

My Final Take

Adding the Super Fiber + Fruit powder to my daily regimen has been an absolute no-brainer. I love that I don’t have to take another pill in the morning and that my new fiber ritual can be added into my AM hydration routine. Two birds, one stone!
Not only do I feel more energized to start my day, but having a working system makes me feel like everything else I’m doing is 10x more effective.

Like, finally I can actually see the pay-off of my pilates routine, which was nearly impossible when I was trying to do a set of ‘the hundreds’ with a bloated belly.

I plan on sticking to my fiber routine when I travel (which I really want to do this summer!). Bellway also makes Stick Packs that you can easily take with you for some serious on-the-go movement. Taking Bellway after flying or between exotic meals is an ideal solution for me.

 *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 Bellway. From time to time, TCM editors choose to partner with brands we believe in to bring our readers dedicated 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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How To Finally Heal Your Relationship with Money + Live Your Best Life

Joanie Erickson is not your typical financial advisor. Instead of focusing exclusively on the money you make and how to manage it, Joanie addresses the stress, fear and emotional beliefs around money that hold so many of us back.

Her one-on-one approach can help those who feel stuck or overwhelmed about finances to enter a place of ease and healthy structure. According to Joanie, this is the key to unlocking much of what holds people back from pursuing their dreams.  She also helps to bring more women in the crypto and investing space.

How Our Ideas About Money Hold Us Back

It started as a side project. I loved chatting about money and investing with people and so I began offering a 'no shame, no judgment' place for people to ask me their personal finance questions on Instagram. I knew it was a hot button topic for many, but I didn’t realize just how much until the messages started flooding in -- people expressing that their financial stress is a dark secret they keep from everyone, that they panic anytime they have to look at their bank account and feel paralyzed to make any financial decisions.

The responses came from every type of person and every income bracket. It wasn’t directly tied to how much they made, the stress was coming from the concept of money in general. It was a pivotal moment for me, I realized that so many people are being held back by their financial stress and worries and I wanted to focus my work on liberating people from that anxiety.

Creating A Healthy Relationship with Your Finances

The foundation of my work is threefold: I believe that there are ways to start creating a more healthy relationship with money today, that true happiness isn’t tied to the amount of money you make, and that everyone deserves to experience more freedom and peace with their finances.

Our relationship with money is one of the most foundational aspects of our lives. It is a tool to create and live the life we want and yet it’s a topic we often neglect. Simply saying the word “money” to someone can bring up a slew of emotions.

Most of us spend endless amounts of time dissecting every relationship in our life but we won’t go near the topic money: how we experienced it as a child, how we feel about it now, our stresses and fears. It’s a topic that brings up deep shame and guilt for people, so it’s often ignored or avoided. People feel isolated with their money fears, like they’re the only ones who feel paralyzed or inadequate when it comes to money. When the truth is, it affects almost everyone.

Why Do So Few of Us Have a Healthy Relationship with Money?

So how did we get to this place? We are a society completely obsessed with money and wealth but so few of us have a real foundation for understanding it. And it’s not for lack of information. I could walk into most bookstores and find at least a dozen titles on the topic. You can type money into any social media platform and be inundated with information. So if the information isn’t the problem, what is?

In my opinion, the root of the problem and what keeps us from experiencing freedom with our finances is that we lack a healthy personal relationship with money. We haven’t developed an individual financial lens with which to look at and understand money and the role it plays in our own life. We borrow other people’s lenses or view money through society's eyes which only confuses us more because money isn’t one size fits all. What works for one, doesn’t work for all.

Our dreams and goals are not all the same. And I would argue that misunderstanding that idea actually creates many unhappy people. The narrative is 'work hard, save our money...and then what? Who gives us the directive on how to live a fulfilling life and how to utilize money to get there? Even asking these questions might make you feel overwhelmed. If that’s you, you’re not alone.

Money is the ultimate scapegoat. We put our failed dreams on money, blame it for our stress, our lack of flexibility, our relationship struggles, work depression and so much more. We put all of that on money because it’s the easy answer. Tell someone money is the issue and they’ll nod their head softly and change the subject.

Then, for so many of us, there comes a day: you hit the financial milestone that you promised yourself would equate to stress less, more time with loved ones, and more passion projects. You hit it, and nothing changes.

Nothing changes because money isn’t really the issue. The real issue is that you don’t have a healthy relationship with money in the first place. Regardless of the amount you have, it’s controlling you, instead of you controlling it.

7 Ways To Cultivate A Healthier Relationship With Money Now

So, where do we start? How do you create more freedom around your finances?

01 Get Over The Idea That Financial Freedom Exists At A Certain Dollar Sign. | Let go of the idea that “if I reach this goal” and “when I make x amount”, then my life will start. Begin looking at your money as a tool today.

We often put off thoughtful strategies about our financial relationship until we hit certain milestones, but the best time to start is now. Use what you have and where you are at this very moment to begin the journey.

Money doesn’t automatically equal happiness. In fact, some of the most financially stressed people I know have a lot of money.

02 Practice Mindfulness When It Comes To Your Finances. | Most of us have a very 'out of sight, out of mind' relationship with money. We mindlessly hand over our credit card, our bills are on auto-pay so we mostly ignore the balance, our paycheck is direct deposit and we generally feel removed from our finances.

Have you ever had that feeling of looking at your account and wondering “where did all my money go?”. That’s a common feeling and one that’s tied to how disengaged we are with our money.

People often expect me to initiate big scary changes in their life, but the first place to start is by tuning in and starting to pay attention to what you feel when you spend. Ask yourself why you’re buying something. If you feel an urgency when you’re about to spend, slow down and pay attention to what you’re feeling.

03 Spend Your Money on Things that Matter | Money is meant to be enjoyed. So much of our spending is on autopilot.

Ask yourself what you’re truly excited to spend your money on. We might be trying to keep up with our friends by upgrading our homes or feeling like we need to go on that bachelorette trip to Mexico. We’re programmed to do these things, but taking a step back and asking ourselves what we really want can be powerful.

Understanding your specific needs and wants and prioritizing them will make your life more fulfilling. Sound obvious? Really look at your money and ask yourself if you're managing it that way. Maybe you don’t care about going on a fancy trip and instead you want to invest in that couch you’ve been eyeing. Maybe going out to boozy dinners with friends is stressing your credit card bill and you’d rather be staying home with a good book.

When you start practicing mindfulness, you'll become more aware of what you really care about and what you like spending money on. Follow that feeling and tune out the noise of what other people are doing.

04 Begin Exploring Your Earliest Memories Of Money | Our financial selves are cultivated from a young age. Maybe you watched your parents or caregiver pay bills, stress over finances or talk in hushed voices about money in the kitchen. It’s inevitable that each of us was affected by our upbringing because money is a big part of life. We may have witnessed a parent build and lose a business, or go through a divorce or death and be left alone to try and figure things out.

Whatever those primary experiences were, it’s important that we acknowledge them. So much of how we interact with money comes from childhood. By acknowledging where we came from, we can make room for the type of relationship we want with money, rather than subconsciously recreating patterns from our childhood.

05 Practice Financial Forgiveness. | I am a big believer in this step and I think it’s something that holds more of us back than we realize. We have all made financial mistakes. Maybe we didn’t sell the house at the right time, or didn’t buy a house when we could afford to or we made a bad investment decision, were delinquent about a loan or passed up an opportunity for a better job. Whatever it is, big or small, we all have something that haunts us financially and it’s important that we let it go.

The fact is that, as hard as we try, we are going to make mistakes. Holding them over our own heads, thinking about how things could be different, doesn’t do anything except waste precious mental energy for our present life. Acknowledging the mistake, saying that we did the best we could in the moment, and letting it go is powerful. Let go of how things could have been and move forward with how things are now.

06 Know That A Healthy Relationship with Money Is Possible. | Many of us were told from a young age that we were bad with money, irresponsible, couldn’t be trusted, were reckless, or etc. We were told we shouldn’t even try to understand money, that is was complicated, over our heads, and we should let someone else handle it. Too many of us listened to those toxic messages about our finances.

I believe that everyone has the capacity to be good with money. We all have a financial aspect to our lives, even if at this moment it feels scary or out of control. Many of us have been taught to fear money, but that narrative can change. Start telling yourself that you can have a healthy relationship with money. Lean in to the sense of empowerment and excitment some of these tips may bring.

07 Re-Frame Money As A Tool. | Ultimately, my goal with this financial health work is for people to realize that true happiness isn’t always tied to how much money you make. Don’t wait to hit a certain financial milestone to start taking control of your financial life.

Viewing money as a tool to create the life you want is powerful and also comes with personal responsibility. The power is in your hands and that can be overwhelming, but liberating too. Start calling the shots and working towards goals that reflect what you want from life. I believe that once we start making small changes we can get ourselves to a place where we feel empowered over our finances and actually excited about the future. Life is meant to be lived and money can be a big distraction. Let’s work to change that starting now.

Inspired by Joanie's take on financial wellness? So are we. Learn more about working with Joanie HERE. 

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In the Kitchen with Brain Max Lugavere, Author of Genius Foods

Do you follow Max Lugavere? The brain health and nutrition advocate is the author of the New York Times best-seller Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life. and host of top podcast, the Genius Life.

We love Max's take on eating for brain health and asked him to show us his fridge -- proof positive of someone's real life nutrition principles, don't you think? As always, in this series, we learned a lot! Dig deep into Max's kitchen and find inspo to add to this week's shopping list...

always in my fridge: Pastured eggs, organic heavy cream, fermented dairy (e.g. Greek yogurt, cottage cheese), organic Honeycrisp apples, various pickled things, and sparkling mineral water.

never in my fridge: Refined grain products, factory-farmed animal products, regular ol' milk.

7 staples do I always have on hand: Grass-finished beef, wild salmon, dark chocolate, Brazil nuts, sweet potatoes, protein powder, flake salt. I also really like canned mussels and oysters lately—makes it convenient to consume some of nature's top multivitamins!

my go-to proteins: Grass-finished beef, pastured pork and chicken, fish, shrimp, and dairy. (Learn more about garss-fed meats here)

my favorite veggies: Fennel, carrots, celery, okra, and broccoli (honest!). Also not a veggie, but I love mushrooms of all types.

my must-have munchies: Popcorn is a great, high volume, low-calorie snack. I also love the occasional beef jerky and really like (lately) dried chicken breast chips from Carnivore Crisps. Super lean high quality protein.

my favorite sweets and other indulgences; I love medjool dates, a good ice cream (vegan or organic or grass-fed dairy), and dark chocolate! Recently I discovered Evolved's keto white chocolate which is insanely delicious. I also like Snow Days' pizza bites which are grain-free and use grass-fed dairy cheese. Definitely an indulgence but better than the other stuff out there!

favorite condiments: Love using extra-virgin olive oil as a condiment, and I'm always stocked with a good sugar-free ketchup or good BBQ sauce. My favorites lately have been Noble Made's Mustard BBQ sauce and Lillie's ENC Barbeque sauce. (TCM Editor's Note: Get our condiment guide here!) 

ingredient that makes everything better: High quality salt—I'm obsessed with Maldon flake salt and haven't found anything it doesn't make better.

my must-have pantry staples: Love having a variety of nuts and seeds on hand to use in salads and other recipes. Nutritional yeast is a big win for me. In my newest book, Genius Kitchen, I have a recipe for a vegan carrot noodle mac and cheese which utilizes "nooch" and it is incredible.

I also like having a good high protein cereal which I enjoy as an occasional treat... Some favorites are Magic Spoon (dairy-based) and Carolina Crunch (plant-based).

dairy or non-dairy favorites:  I love plain Greek yogurt and cottage cheese, which provide super high quality protein for very few overall calories. I also love a good unsweetened nut milk (almond or macadamia) for the occasional cereal indulgence. I usually buy the basic nut milks which provide 30-40 calories per cup. Yes they can contain gums and such, but in small amounts they don't bother me.

favorite places to shop: I like Whole Foods and Sprouts! I buy most things at Sprouts, but find Whole Foods to have better fruit.

Best bargain: Buying whole chickens. If cooked well, you can enjoy the whole bird and then use the bones to make bone broth! I also love to experiment with cheaper cuts of beef, cooking them low and slow for hours, which makes them incredibly tender and delicious.

Best label-reading tip: Be wary of fake fiber extracts. They are often used to sweeten low sugar foods and add to a food's fiber content, but often these fibers can create serious bloating when over-consumed. And sometimes the threshold of overconsumption isn't very much at all. They're typically found in keto products, vegan ice creams, and protein bars.

Craziest thing I buy: I love natto which is a fermented soybean dish. It's loaded with a longevity-boosting compound called spermidine (try and guess where it was originally identified) and vitamin K2. The taste and texture are definitely weird—a cross between baked beans and Astroglide—but with a little tamari sauce actually isn't bad and is incredibly good for you.

Favorite splurge: I occasionally buy salmon roe which can be pricey but it's loaded with phospholipid DHA fat and astaxanthin which powerfully support brain health.

For last-minute entertaining? I love to make buffalo chicken wings. In my new cookbook, I provide a recipe for super crispy grain-free, gluten-free, baked buffalo wings that definitely don't taste healthy, but totally are! If you're a fan of wings, you must try these.

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6 Questions That Will Help You Instantly Connect with Anyone (Intimacy is Easier Than You Think)

Sure, small talk is easier, but is it really what your after in your relationships?

Many of us are thinking about what it means to be connected lately, as the twists and turns of the last few years have fundamentally changed the way we date, work, gather and connect. And most of us fear intimacy as much as we crave it, believing it takes great risk and vulnerability to achieve. How often do we leave the opportunity for deeper connection on the table as we skim the surface of our lives engaging in small talk?

Zoë Kors is the author of the new Radical Intimacy: Cultivate the Deeply Connected Relationships You Desire and Deserve. She offers sex and intimacy coaching through her own private practice, as well as the Center for Relational Healing in Los Angeles, and the sexual wellness app, Coral. She also hosts The Radical Intimacy Podcast

 Zoë crafted this conversation "pathway" for us below, a series of six questions designed to build greater intimacy into the relationships that need it. Whether it’s your colleague at work, your travel buddy, or the person you're dating right now, intimacy can be easier to achieve than you think. 

6 Questions That Will Help You Instantly Connect with Anyone

The following 6 questions are engineered to create a vulnerability arc that artfully unfolds and then resolves in deep connection. Asked in order, and approached in earnest, this exploration not only connects you, not only to your partner, but to yourself as well. Take turns asking and answering the following questions one at a time. It’s best to progress through all 6 in one sitting. Take your time. Get curious with yourselves and each other. Listen intently without judgement. Adopt an attitude of care and compassion. 

01. What’s your favorite flavor ice cream? This is an ice breaker. It’s designed to be a low stakes way of opening a dialog and revealing something relatively insignificant about yourselves. Everyone has at least a few flavors they love, try naming a couple and narrowing it down to one. If your partner says they don’t like ice cream, just change it to pie, or bread, or sandwich—whatever!

02. Think of a time when it felt like the universe had your back, all the stars were aligned, and everything was going your way. What was happening and what did it feel like? This is where it gets a little personal. The important part here is not the details of the story as much as the nuance of the feeling. This question is designed to get you both in an expansive, high vibe state. It’s a chance to see each other feeling powerful and positive. It’s also a clue to what inspires, motivates, and sustains your partner. Notice how their posture, facial expression, and tone of voice change. You might mirror back to them what you see, encouraging them to take themselves back there to that experience and embody those feelings.  

03. If you could spend the day with one person (from any time in history, dead or alive) who would it be and what would you hope to learn? This question is designed to reveal your partner’s values and interests. Every once in a while, someone will name a historical figure for the purpose of holding them accountable for acts against humanity, but most often your partner’s choice is an indication of who they admire most. What they want to learn by their experience will tell you what skills, wisdom, and knowledge they aspire to. This question takes some thought. You can help each other arrive at an answer that feels resonant by getting curious and talking through the possibilities.

04. What was the single hardest thing you’ve ever experienced emotionally? (Bonus question: Describe in detail the sensations you feel in your body as you think about it now.) This is peak vulnerability. The last question was all about thoughts and idea. This one goes straight to the heart. What you are asking your partner to do here is relive and reveal the moment they felt most broken or under-resourced emotionally. Ironically, it’s not uncommon for this to be the least emotional answer. Depending on the rapport you’ve built to this point, your partner might only be able or willing to tell this part of their story as an intellectual summary devoid of emotion. That’s okay. You will be able to get a glimpse of the adversity they’ve survived. And you might just end up with an opportunity to exercise your empathetic prowess.

05. If someone gave you $100K specifically to spend on someone else, who would it be and how would you use the money? This is question is designed to give you an idea of your partner’s priorities, where they feel they can affect change, and how they like to be of service. Listen for your partner’s sensitivity to others’ needs and what it would mean to them to be able to relieve suffering of some sort. The amount of money in question is intentionally defined as enough to be effective but not so much that it feels infinite. Some thought is required to allocate funds judiciously. Notice your partner’s decision-making process and what they would need to say “no” and “yes” to in order to arrive at their final decision. 

06. If heaven exists, what do you want to hear God say to you when you arrive at the pearly gates? Borrowing from the French journalist and host of Apostrophe, Bernard Pivot, this question will reveal the approval your partner seeks. We all have our own version of wanting to know we are enough. In arriving at and saying the words they long to hear, your partner is actually saying it to themselves. It’s also an opportunity for you to echo the affirmation back to them. The nature of this question—and the answer—gives you both a larger context for the soul-dive you’ve just taken and a lovely conclusion to a deeply connective experience.

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Ten Herb Salad With Lemon-Miso Dressing + Toasted Seed Crumble

The ingredient list for this ten herb salad recipe is long, but worth it – and worthy of a lovely afternoon at the farmer’s market if you can swing it.

The recipe comes from this dinner party feature, an absolute stunner in the Hamptons at the home of LoveShackFancy founder, Rebecca Hessel Cohen that we ran a few years back. Rebecca hosted the gathering at her home just along an orchard’s edge in Sagaponack (see below). The stunning locale was made all the more magical once peppered with guests wearing her ultra-feminine, bohemian designs.

The dinner party

For this ten herb salad recipe and all the others served that night, Rebecca partnered with local favorite, Bhumi Farms, a charming local farm stand that is also something of a hotspot for those in-the-know. Guests also enjoyed dishes of marinated heirloom tomatoes, cider-poached peaches and other seasonal wonders should you be inspired to turn this recipe into a full warm weather spread. Try this Grilled Halloumi with Sumac-Dusted Stone Fruit Salad and try all our favorite heirloom tomato recipes here. 

Rebecca Hessel Cohen's Sagaponack home

Fresh herbs offer such a delicate complexity of flavor and we love to add them, and all their near-medicinal qualities, to every dish we can. If you want to use your leftover mint and parsley in another strong salad, try this Chickpea Salad with both herbs. Toss the mint into your tea as it brews, these strawberry cups or this grapefruit salad.

See the remaining dinner party images from this warm summer night HERE.

Ten-Herb Salad With Toasted Seed Crumble + Lemon-Miso Dressing

INGREDIENTS:

1 pound mixed baby greens
1/2 cup parsley leaves, plucked from stems
1/2 cup mint leaves, plucked from stems
1/2 cup dill, plucked from stems
1/2 cup chervil, plucked from stems
1 cup petite carrots

1/4 cup toasted sunflower seeds
1/4 cup toasted pumpkin seeds

1/4 cup sweet white miso
1/2 cup lemon juice
2 Tbsp lemon zest
2 Tbsp white balsamic vinegar
1/2 tsp sea salt
splash of maple syrup
1/2 cup extra virgin olive oil
1/4 cup mint blossoms (optional)

DIRECTIONS:

Combine greens with herb leaves and baby carrots. Set aside.

Heat the seeds in a dry skillet over medium heat for 1-2 minutes or until golden brown and they give off a rich, toasty fragrance. Watch them closely as it's easy to burn them. Stir or toss frequently for even toasting. Remove from pan, set aside and let cool.

In a food processor, combine miso, lemon juice and zest, vinegar, sea salt and maple syrup. Process until well combined and smooth. With motor running, slowly pour in olive oil and blend until emulsified.

Toss greens with dressing and 1/2 of seed mixture. Sprinkle remaining seeds over top and garnish with mint blossoms. Serve immediately.

Looking for a guide to caring for and prepping fresh herbs? We've got you covered. Read Garnish, Muddle, Snip: How To Use A Variety Of Fresh Herbs Like A Pro next.

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The Earth Month Challenge: Make 3 Smalls Changes At Home In Honor Of Earth Day

It’s easy to go all doom’s day when it comes to Earth Day, but we’re staying focused on the practical changes we can make ourselves at home. 

We’ve become pretty horrified at the amount of trash produced in our homes every single day. While working from home, it’s become harder to ignore.  

This Earth Day, we’ve partnered with Public Goods to challenge our team and readers to make simple swaps and do our part. Public Goods has extended their offer of $15 off initial purchases to help us make smarter choices all year round.  

The Earth Month Challenge: Make 3 Smalls Changes At Home 

Here’s the key: reducing waste and ‘going green’ can be so overwhelming that we don’t know where to start. That’s when many of us give up altogether. This year, for Earth Month, we’re committed to identifying a short list of changes we can actually make now. Here’s how to join us:

+ Which 3 wasteful habits have you noticed in your home? Which are the worst offenders? Take stock of the habits that have really started to bother you, whether that’s food waste or paper towels.

+ Which wasteful habits do you actually have solutions you can address now? We don’t have solutions for everything, but which problems can we solve for? Let’s focus there! You might be surprised to find that solutions do exist (like our paper towel hack below). 

+ Share the handful of changes you’d like to make in the comments. Don’t know what to do about the habits that bother you most? That’s okay too! Share them anyway and we may be able to match you with a good solution!

Below you’ll find a focused list of swaps we’re making based on Public Goods subscription offerings. Our favorite of them all are the tree-free paper options.  

Join us in making all of the changes below, or start slowly and just pick one change that you know you and your family or roommates will really stick to!  

5 High-Impact Sustainable Swaps We're Making At Home

We've matched ourselves (and our bad habits) with a few of Public Goods’ sustainable subscription products as part of our Earth Day Challenge.  

Public Goods’ products are affordable and don’t skimp on quality or design. No style points lost in our kitchens, pantries and bathrooms.  

Public Goods’ packaging, shipping processes, and production are low-impact. 

SWAP 01 | TREE FREE PAPER TOWELS Ah, the versatile and irresistible paper towel. A napkin, surface cleaner, hand wipe, or miscellaneous wipe, paper towels can be anything you want them to be, which also means you can over use them so easily!

These Tree Free Paper Towels are made from sugarcane and bamboo, some of the most easily renewable materials available now. They’re ultra-absorbent and ready for anything your household has to throw at them. Making a commitment to use more cloth towels, napkins and cleaning rags is important, but these will help you fill in the blanks eco-guilt-free. SHOP THE SWAP 

SWAP 02 | TREE FREE TOILET PAPER One order of Public Goods’s 3-ply, 300-sheet Tree Free Toilet Paper gets you six rolls for literally $6. Even if you’re too liberal with your TP usage, you don’t need to worry about the cost in terms of trees: these rolls are made with highly-renewable bamboo and sugarcane paper. And don’t worry: cost-efficient does not equate to tough-on-the-skin. SHOP THE SWAP 

SWAP 03 | REUSABLE STORAGE WRAPS + GLASS STORAGE When you think of all the times you’ve wrapped half an avocado in plastic wrap... Woof.

The cutest swaps in our Public Goods’ haul have been the Reusable Storage Wraps and Glass Storage Cubes. The wraps are washable and reusable unlike the twisted mess that is plastic wrap. Made from beeswax-coated cotton, they can be warmed with your hands to mold to whatever it is you’re wrapping up to then protect your food with a safe, non-toxic seal. 

Public Goods’ glass containers are a cinch to use and a beautiful way to store leftovers and food preps in the fridge. Yes, the lids are also glass. SHOP THE SWAP 

SWAP 04 | DISH SOAP REFILL Running out of dish soap usually means buying an entire new plastic container. Needless waste with an easy fix. Grab the Public Goods Dish Soap Refills to pour into existing soap dispensers for far less plastic waste. The soap itself is made from ingredients you can pronounce (essential oils included) and smells pretty great. Makes dishwashing a real moment. SHOP THE SWAP 

Swap 05 | COMPOSTABLE TRASH BAGS This low-waste swap is almost too obvious. Every time you fill the trash, you're also throwing away a trash bag. (Hand slaps forehead.)

Without slacking on strength and hold, these Compostable Trash Bags are an ideal alternative to everyday plastic trash bags that can take up to 1000 YEARS TO DEGRADE. A number we like better: 100% compostable. SHOP THE SWAP 

These are the swaps that our team decided were most practical, but make your own list and start somewhere, anywhere! 

 

This Earth Day, make it your mission to take on at least one new habit. Shop Public Goods from home for affordable, sustainable changes that really make a difference. Shop any and every category to clean up your act at home, from more sustainable kitchen and bathroom goods to affordable pantry staples that are delicious and clean.  

Shop Public Goods for $15 off your first order with code CHALKBOARD  

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

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Should We Really Be Drinking 8 Glasses of Water a Day?

Have you ever felt dehydrated after drinking water? It’s an annoying feeling—and one that you’ve probably ignored from time to time knowing you were getting the “8 glasses of water a day” recommended.

If you’ve ever felt like you just can’t drink enough water to feel really quenched, you may be missing a surprising element: salt. The truth about good hydration is that it requires more than just H20 alone—the body needs electrolytes.

We’ve been learning all about this topic with biochemist and NYT best-selling author, Robb Wolf. Robb is a member of the Navy SEAL resiliency committee and co-founder of LMNT, a functional electrolyte drink mix that’s honestly changed our approach to hydration completely. We pack it on trips, include it in our beach and night out recovery kits, and have recommended it to more friends than perhaps any partner we’ve ever had on the site.

Robb is on a mission to re-educate people about hydration, more specifically, about the body’s need for SALT—something most of us perceive as the ultimate de-hydrator. According to Robb, we should be paying as much attention to our electrolytes as we do our food.

There’s a lot of compelling science to share on this, but what convinced us in short time was trying LMNT for ourselves. Get the LMNT sample pack for free, just pay $5 for shipping HERE.

We’ve been partnering with the salty brand for years now, because we just can’t stop talking about it to friends and family. It also comes up over dinners out with friends, because it’s the ultimate hangover support. Even if you’re not prone to hangovers, a glass of water with LMNT is our go-to rejuvenator the morning after a big dinner out or a day spent in the sun.

LMNT doesn’t contain any sugar, just a salty blend of minerals that leave us feeling hydrated beyond anything we’ve ever tried.

Here’s the science on hydration + electrolytes according to Robb...

We’re often told to drink 8 glasses of water a day, but when you drink plain water beyond thirst, it can actually dilute blood electrolyte levels. You lose both water and sodium when you sweat. Both need to be replaced to prevent muscle cramps, headaches, and energy dips that result from:

01. Dehydration (less common)
02. Low electrolytes (more common)

Most people only replace the water. Why? Because since the 1940s, we’ve been told to drink 8 glasses of water a day, thirsty or not.

Both water and sodium need to be replaced when we sweat to prevent muscle cramps, headaches, and energy dips. Low-sodium symptoms actually mimic dehydration symptoms, so people often get confused and drink more water.

Hydration is about proper fluid balance and for that the body needs electrolytes. Electrolytes are charged minerals that conduct electricity to power your nervous system. and regulate hydration status by balancing fluids inside and outside your cells.

Many of us tend not to get enough sodium, potassium, and magnesium. Preventing these shortfalls can prevent muscle cramps, fatigue, and a range of other symptoms.

Over-hydrating without replenishing electrolytes can dilute blood sodium levels—in the worst cases, causing hyponatremia with symptoms like headaches, cramps, confusion and fatigue.

Maintaining Healthy Electrolyte Levels requires eating plenty of salt and taking a stick or two of LMNT.

The evidence points to 5000 mg sodium, 4700 mg potassium, and 600 mg magnesium per day from diet and supplements [*][*][*]. For those who have high activity levels, intake may need to go up an additional 50-100%. Each stick of LMNT contains 1000 mg sodium, 200 mg potassium, and 60 mg magnesium.

Does all that salt sound a bit shocking to you? A 2011 JAMA study actually found that 5 grams per day was the sweet spot for heart health outcomes. We actually have a lot to say about salt and your heart health HERE.

Electrolytes: Did You Know?

Healthy electrolyte levels are crucial for brain health, heart health, hormonal health, immunity, and many other indications. Did you know:

+ Drinking beyond thirst during exercise can cause hyponatremia (low serum sodium). The primary cause of hyponatremia in athletes is drinking too much water. This especially effects endurance athletes.*
+ Athletes lose significant sodium through sweat—up to 7 grams per day in warm climates.
+ Inadequate potassium may hamper muscle gains. Sodium and magnesium are also important for muscle function.*
+ Sports drinks usually include a lot of sugar, but electrolytes and water don’t require glucose to pass through the gut.
+ Low-carbers often don’t get enough sodium. You excrete more sodium through urine in a low-carb, low-insulin state.
+ “Keto flu” symptoms include headaches, fatigue, and muscle cramps. Increasing sodium intake often helps reduce the symptoms for ketotarians in our community.

Feel the LMNT difference:

Try LMNT for deep hydration you can really feel. The electrolyte drink mix is designed to deeply hydrate and replenish electrolytes for a full body effect that is truly quenching. TCM readers can try LMNT for free so you understand what we’re talking about—just pay $5 for the cost of U.S. shipping for their sampler pack. Mix flavors like Citrus Salt, Watermelon Salt or Mango Chili into a glass of water for everything you need and nothing you don't—that means plenty of salt and no sugar

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 LMNT. 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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Unbaked Carrot Cake Cupcakes with Cashew Cream + Chocolate Sauce

We're not sure how raw, vegan recipes ever lost traction with the wellness crowd, but they did. Perhaps it is because raw recipes are so difficult to commercialize.

Raw, vegan foods must be made fresh and consumed quickly, a far cry from most of the shelf stable snacks we swipe up at Whole Foods these days. That said, if you're looking for new plant-based recipes to make at home right now, this may be an area you want to re-explore!

We first tapped Emily von Eww of This Rawsome Vegan Life for these carrot cake cupcakes in 2014. We know our OG readers have tried it! 

Raw carrot pulp from your juicer makes the perfect fit for this, but if you don't want to juice a bunch of carrots, you can use the food processor instead. Since these tiny treats aren't heated, baked or fried, all enzymes, vitamins, minerals, fats and antioxidants remain intact, making these the healthiest cupcakes ever!

These carrot cake cupcakes are just as decadent, moist and sweet as their customary counterpart. If you have a relentless sweet tooth but an inclination to keep things healthy, give these cupcakes a try. And if  you fall in love with them, snatch up Emily's classic cookbook Rawsome Vegan Baking for more. It includes this insane Tahini Cups with Coffee Cream recipe -- a TCM fave! Grab your blender, your food processor, and get to un-baking!

Emily's notes on the recipe: I bought a bag of carrots from the farmers market last week and juiced them, which left me with all this beautiful carrot pulp. I didn't want to just compost it, so I thought -- carrot cupcakes!  This cupcake recipe is a simple combination of carrots, nuts, raisins and spices. I top them off with what I call "vegan gold," aka whipped cashew cream, and swirled the cream with raw chocolate sauce, because...honestly, is there anything that doesn't taste better with raw chocolate sauce?

Unbaked Carrot Cake Cupcakes with Whipped Cashew Cream
+ Chocolate Sauce

Makes 6 cupcakes

INGREDIENTS:

For the cashew cream:
2 cups cashews, raw
2 Tbsp coconut oil
2 Tbsp maple syrup
1 tsp vanilla extract
2 Tbsp lemon juice
pinch sea salt
water, as needed

For the chocolate sauce:
1/2 cup coconut nectar or date paste
3/4 cup cacao powder
1/3 cup coconut oil or cacao butter, melted

For the cupcakes:
2 cups carrot pulp (or ground up carrots)
1 cup dates
1 cup walnuts (or other nuts)
2 Tbsp coconut oil
1 tsp ground cinnamon
1 tsp ground nutmeg
water, if needed
3/4 cup raisins

DIRECTIONS:

For the whipped cashew cream:
Blend everything together until it’s smooth and thick, adding water as needed. You want it to be the texture of a thick yogurt.

Set aside. You will only be using a portion of this cream, so store the rest in your freezer or refrigerator.

For the chocolate sauce:
Mix all the ingredients together and blend until smooth.

Set aside. You will only be using a portion of this raw chocolate, so store the rest in your freezer or refrigerator.

For the cupcakes:
Pulse the nuts into powder in a food processor. Add the dates, coconut oil and maple syrup and process until it all gets sticky. I added a little bit of water here, so I ended up with a slightly gooey mixture before adding the rest of the ingredients.

Add the rest of the ingredients and process until it’s all evenly combined and still pretty sticky (you can do this last step in a bowl with your hands or spoon if you want). I like whole raisins in cupcakes, so I added those after it was all mixed. Also feel free to add more spices!

Press the “dough” into lined cupcake tins or papers, or really any shape you like! Set in the fridge for a minimum of a couple of hours.

Swirl 1/3 cup of the chocolate sauce into 1 1/2 cups of the whipped coconut cream. You will then use this to decorate your cupcakes. Alternatively, you can also put a dollop of the coconut cream on top of the cupcake, then drizzle the chocolate over it. Feel free to then top with chopped nuts or raw cacao nibs.

Serve!

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4 Culty But Expensive Clean Beauty Products Worth The Splurge

There's nothing worse than buying a pricey non-toxic shampoo only to find out that it doesn't work -- or an expensive organic face cream that's comparable to something else under twenty bucks.

While we're fans of affordable beauty, there are clean beauty products worth splurging for. The key is knowing which ones. Here are four we swear by, all in different categories...

the culty cream: Augustinus Bader The Rich Cream | $280 When this brand hit the market in 2018, it became a sensation almost overnight. Forget the celebrity backing and media hype, what you need to know is that pressing a modest amount of this sticky cream into the skin will leave you feel nourished and hydrated on contact. Shop Now

To buy or not to buy: We see a lot of skincare. The Rich Cream has become a fall back when someone's finicky skin just isn't happy with anything else. If you need deep hydration, but don't love heavy creams and oils, you might fall in love with this stuff.

The daily tech: ZIIP nano-current Device | $495 Microcurrent facials are one of the most transformative spa appointments available without injections. But at home, the ZIIP device too can work wonders. If you're into gausha and jade rollers, imagine adding nanocurrents of energy to the equation. Like it's better known competitor, NuFace, ZIIP uses current to lift and tone the face in a near-miraculous way. The short-term effects are instant, but lasting results happen with regular use. Shop Now

To buy or not to buy: Do you have the gumption to stick to a routine over time? If you know you'll be consistent week after week, this is worth the splurge!

The special occasion facial: Hanacure All-In-One Facial Set | $110 Do you remember Hanacure? The brand's famously tightening facial went viral years ago as users posted images of their faces, frozen in permanent grimaces as the facial dried on their skin. We thought it was all a bit gimmicky until last month when we  actually gave the clean brand a try and were amazed by the results. Shop Now

To buy or not to buy: Hanacure's facial will tighten and lift your face like nobody's business and we love it as a day-of treatment for special occasions. The effects are meant to be cumulative, but if you're looking for a mask that will help you prep for big lift moments, photo ops and the like, this is worth the splurge!

the luxe accessory: Kypris Lip Elixir Balm | $49 Fifty bucks might not be much for a skincare product generally, but for a lip balm? It's a bit steep. Like all things Kypris, the new balm comes in gorgeous, thoughtful packaging just begging to live on your desk or nightstand. Made with peptides, plant stem cells, hyaluronic acid, botanical waxes and shea butter, the balm goes on like a dream. The reason it made our splurge list? The absolutely exquisite scent and taste thanks to French violet and Indian jasmine. This lip balm is like licking a tropical vacation memory or summer day in the face. Shop Now

To buy or not to buy: If your lip balm obsession knows no bounds, this elixir-balm must join the collection. If you are a jasmine-lover, the unique, natural scent of this balm is something you simply must experience.

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Anne Hathaway’s Trainer On Calorie Deficits, Emotional Health + Her Recent Glow Up

It's hard to look away from the all too real drama unfolding on WeCrashed, AppleTV's take on the rise and fall of one of the world's most valuable start-ups. WeWork co-founders Adam and Rebekah Neumann are played by Jared Leto and Anne Hathaway in believable performances that have us cringe-bingeing a story that unfolded just a few short years back.

From the opening scene on, I was distracted by just how great leading lady Anne Hathaway is looking in the show. Maybe her best ever? I shot celeb trainer, Don Saladino a note to ask if he had anything to do with Annie's glow up and, sure enough, he'd started working with Hathaway in prep for her role.

Along with top yogi, Nikki Baksh (if you've watched the show, you know the yoga throughline), Don worked with Anne to achieve a fitness level that fit her character and optimized her energy levels through a busy shoot schedule.

We've followed Saladino's work for years, as he's prepped actresses like Blake Lively, Emily Blunt and Scarlett Johansson for big on-screen roles. What's notable to me about Don is his mental health-first approach to fitness and insistence on a nutrient-dense diet. Every time I interview Don, my paradigm on fitness shifts a little more in the right direction.

6 Essentials We've Learned From Anne Hathaway's Trainer

Don's flexible, yet highly effective take on wellness translates as well for a working mom or busy student at it does for an A-list actress under pressure to deliver a role for a big budget project. I knew he would have a ton of healthy takeaway to share from working with Anne -- and he didn't disappoint!

Here are six of the most valuable learnings I took away from my chat with Don on Anne's prep for WeCrashed...

Fitness is 100% Mental. | They say getting in shape is  '80% nutrition, 20% fitness', but Saladino believes it to be 100% mental.

When it comes to prepping an actress for a big role, there is already pressure enough to spare. Don's approach is to leave berating tactics at the door and find ways to support their success on a mental and emotional level. A tactic he believes to be key for resilience and lasting habits.

"My goal is for a client to leave after 45 minutes feeling better. Maintaining what I call 'mood quality' is of the utmost importance."

IRL Takeaway: Can you imagine if more of us absorbed Don's mental health-first approach to fitness? Consistent workouts become infinitely easier once we simply give ourselves permission to adjust day by day. Allow yourself to take mental and emotional stock before each workout. Drop an all or nothing approach and consider adjusting your workout to suit your mood on low-energy days. It bears saying for you A-types: if you're truly exhausted, give yourself the grace of an extra recovery day. 

Adjust Fitness Goals Daily. | Here's how that 'mental health first' approach came to life with Anne's training schedule.

Every morning, during a 15 minute foam rolling warm up, Don would assess Anne's sleep, mood and nutrition status. Gauging her "readiness" each day, the two of them would determine the appropriate approach for their session together.

"Like so many pros that I work with, we work fitness into their schedule, whether that be an ever-changing shoot schedule or something different."

If Anne had an early call time, for example, Don might adjust the intensity of the workout. In that way, they were able to hone in on what success looks like for the actress (and mother of two!) on a daily basis.

"Making that call is a day-to-day decision based on everything going on in a client's day -- How much sleep did they get? What do they have in front of them on set? How are they feeling emotionally?"

In the studio, Don said that Anne got into the habit of calling those adjustments "the right temperature" for the day.

IRL takeway: Yes, fitness is a discipline. That said, how would it feel to hone in on 'the right temperature' for every single workout? Even if you're rinsing and repeating the same class or routine all month, can you enjoy more nuance, appreciate better emotional health and maybe even achieve better results by adjusting your intensity levels up and down each day? 

No Calorie Deficits. | Another reason we've featured Saladino's take on getting Hollywood celebs in shape so often is his insistence on next-level nourishment.

"I never promote a caloric deficit for a Hollywood client. I think it's one of the biggest mistakes any client can make for lasting results.

Annie works so much, has two kids and her husband Adam -- I actually don't know how she does it all."

Since Anne was constantly on her feet during the shooting of WeCrashed, Don also had her doing very little cardio in their sessions -- short bursts of medium intensity.

IRL Takeaway: Read Don's nutrition advice while training Blake Lively for The Shallows and thank us later. 

The goal is to feel good. | "Our goal is always to support daily energy levels and resiliency."

Most of Don's sessions with Anne focused on strength training of varying intensity. They moved dumbbells, a bench and and an air bike into her apartment to keep things consistent and accessible.

Don worked with Anne to create "hypertrophic" workout routines: low to intermediate repetitions with progressive overload. Those routines focused on compound movements to optimize everyday stability, mobility and functional movement.

Anne also included regular yoga with Nikki Baksh in her routine.

IRL Takeaway: Think you can't strength train without a trainer and a gym? Don tipped us off to a tool he has Anne travel with called a Kayezen Vector set. The adjustment tool can attach to a door in a hotel room or just about anywhere for an effective workout. 

Live your Life. | In chatting with Don about incorporating our emotional and mental health into our fitness routines, he shared this anecdote as well:

"One of my clients, a supermodel, was bemoaning her bad habits lately to me. She felt she was 'cheating' by having a glass or two of wine each night. I asked if any of her key health metrics had changed. They hadn't. I asked if her agency was unhappy and she noted she was working more than ever. I told her that it didn't seem to be a problem. If you're getting away with something you consider to be a cheat -- don't worry! Remember to live your life!"

IRL Takeaway: The theme that Don brings us back to again and again in our interviews is one of self-honor -- something so many of us self-disciplined individuals can lose sight of in our pursuit of a goal. Don't forget to live a little. According to Don, this is the key to lasting habits. 

make Incremental changes. | Finally, at the end of our call with Don, he left us with a simple challenge for readers who may be feeling overwhelmed or stuck with certain wellness goals:

Take stock of your current goals. Make a list of the key habits you'd like to stop, begin or be more consistent with. Assign each of those goals to one designated month for the coming year. Only take on one habit at a time for that full month -- say, stretching in the morning for May or remembering to take a multi for June.

If you select just one change a month for a full year, those twelve changes would add up to a monumental shift in your life -- no matter how small each change seems on it's own. So much better than a New Year's resolution!

The post Anne Hathaway’s Trainer On Calorie Deficits, Emotional Health + Her Recent Glow Up appeared first on The Chalkboard.

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