Can Adding Just 10 More Reps Change Your Life?

When pushing our limits during exercise, it is common to feel your arms shaking, booty burning and abs blazing. In order to build muscular endurance (long-lasting muscle), more repetitions than the usual 10-15 are often required.

Can 10 more reps really make that much of a difference? According to celebrity pilates trainer and founder of Natural Pilates, Laura Wilson, the effects can make all the difference.

How Many Reps Should I Do For Best Results?

Laura is known to push her clients to the point of muscle fatigue, achievable by just “10 more reps” on a regular basis. This ensures that every muscle is worked, toned, and strengthened, leading to the best possible results for those who visit her studio.

Reaching “muscle fatigue” is the point where every fiber and cell is turned on and you’ve achieved peak activity. This trains the muscles to perform for an extended period of time, but at a lighter weight, which in turn will improve your muscle endurance, strength, and heart health while protecting against injury. 

According To Laura, "Based on different factors such as stress, sleep, and inflammation, we are unaware of how far we can push ourselves in a workout on any given day. It’s always about the right resistance and the appropriate number of repetitions that will bring you to muscle failure without over-stressing your joints."

"Exercise to exercise, it may be recommended that you use x amount of weight for x amount of repetitions. But the truth is that this varies individual to individual. I like to start with a resistance that my clients tolerate without overwork or compensation through enough reps that maximum challenge is achieved. Sometimes, maybe it’s 10 reps that will make a difference, but if fatigue is not achieved, we can always add at least 10 more!"

"My '10 more reps can change your life' motto is about a daily mindset to achieve the optimal challenge per individual -- finding that sweet spot to build muscle without over-stressing the body."

How do we gauge the difference between '10 more reps'
and muscle overwork or strain?

"You can overwork muscles during a few days of consecutive hard workouts without giving your body time to recover from the soreness. If you continue to push yourself, your body will continue to break down and you may experience muscle strains.

A muscle strain is an injury to a muscle or a tendon. Symptoms include heaviness and fatigue in the muscles, increased soreness, longer recovery times and an inability to train at a level that was previously easy for you.

Overtraining affects not just your muscles but also your joints, increasing inflammation in the body.  A combination of appropriate challenges during your workout routines, enough rest between workouts, a healthy diet and less stress are the keys to longevity and healthy muscles."

What's a good schedule for most of us to add
the appropriate reps without strain? 

"In a training session with heavy weights and lower reps, I would suggest alternating body parts. For example, legs and glutes one day and then abs and upper body the next.

If your sessions are of medium-moderate resistance and higher reps, I would suggest one day of intense training followed by restorative training the next -- focusing on mobility versus strength. Incorporating at least one day of rest is important for either of these scenarios."

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14 Essentials For Your Tenniscore Collection – Including A Nod To Meredith Blake

It’s undeniable that tennis chic is having a moment, both on and off the court. We’re obsessed with the influx of athleisure pieces we’re seeing from some of our favorite brands. Whether you’re a seasoned player, or just here for the preppy and polished look, we’ve pulled together the looks that are worth a rally.

Reformation Milana Ecomove Dress | We can't promise availability, because this dress has sold out multiple times due to the Meredith Blake aesthetic churning through TikTok right now.  But at the time of writing this, the ultimate "rich mom" dress, replete with piped edging is BACK.  Don't sleep on snagging this dress for your next hot girl hike.

Tory Sport Striped Tennis Bag | There’s a serious lack of stylish and versatile tennis bags out there. Our dream bag has become a reality with this Tory Sport tote. It can transition from a cross-body to hand-held, with or without the racket attachment, which makes it an easy way to elevate both your game and your daily look.

Varley Calva Knit | This breathable knit is made from natural fibers and instantly elevates your game, pre or post workout. It’s cozy enough for a morning coffee en route to practice, but also won’t get you overheated during warm up. The deep V and zipper accent is giving us just the right amount of schoolgirl charm.

Marysia Steffi Skort + Steffi Top | We keep coming back to Marysia because, she’s cute—and she’s got a conscience. For each order placed, Marysia will plant a tree in Madagascar. This matching set has a crossback and halter top, with a straight-hemmed skirt. It’s about as classic as they come.

Girlfriend Paloma Racerback Dress | One of our favorite sustainable and all-inclusive brands launched their tennis collection earlier this summer in an array of fun colors with retro piping detail. This dress is made from 79% recycled plastic bottles with a built-in bra and side pockets on the shorts. We also think the lemonade color is perfectly paired with a courtside Arnold Palmer --check out their Pleated Skort with matching Tank Bra in the same color way.

Marysia Serena Dress in Plaid | (Shown in white above) You might think of swimwear when you think of Marysia, but their first-ever sport collection has us begging for more. Their infamous scalloped edging creates a soft, feminine aesthetic that’s immediately recognizable and can easily transition from the court to brunch… we especially love their eye-catching plaid pattern.

Rothy’s x Evian Slip On Sneakers | No tennis ensemble is complete without a fresh pair of white sneaks. This unsuspecting collab has our heart palpating with excitement. Evian (yes, the water) has teamed up with Rothy’s to give tournament water bottles a second life in the form of courtside shoes and accessories. Act quickly though, the limited-edition collection is selling out fast. Waste not, want not!

Varley Carina Dress | You could easily hit the town (or the court) in this elegant, but athletic dress. It’s high performance, with a built-in shelf bra and hidden shorts, but the pleats on the skirt add a fabulous, feminine touch. To put it bluntly, we can see you dancing in this one. Meet the founder of Varley here.

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What The Heck Are Liposomal Supplements? Here’s Everything You Need To Know

IT’S NO SECRET that we get as excited about superfoods and supplements around here as some editors do about shoes and handbags. (What’s the point of stepping out in a great shoe if your skin and mood are lackluster from nutrient gaps?)

Last month, Cymbiotika sent us their full line of liposomal supplements. It took all my willpower not to break open and take a pack of each one immediately. From “master antioxidant” Glutathione to their MIT-developed Magnesium L-Threonate for mood and cognition, supplements like these are worth getting excited about, as they're formulated to boost mood, energy, and cognition -- elements that effect the way we feel every day.

We haven’t talked much about liposomal supplements, so we’re excited to unpack the basics for you with Cymbiotika below and call out what have become a few of our favorite products.

One of the things we’re enjoying most about the liposomals is that they’re actually delicious. Most liposomal supplements come in gel packs that people love for their convenience, but not their flavor. Cymbiotika’s Longevity Mushrooms and Vitamin C both taste like candy — and even their liposomal Glutathione (which notoriously tastes like sulfur!) tastes very good! If you're a glutathione taker, this is a big deal.

Read on for our take on the science behind highly bioavailable liposomal supplements and our favorite products from Cymbiotika — explore everything the cutting edge brand has to offer and use code CHALKBOARD to shop them all for 15% off!

What Are Liposomal Supplements?

Liposomals, often made in small liquid packs, are an advanced form of supplement and drug delivery that allows nutrients to be absorbed by your body more effectively than many other delivery methods.

In a nutshell, these supplements package nutrients within liposomes, small artificially-engineered spheres⁣ created from natural fats. Think of liposomes as little bubbles that protect nutrients as they move through your digestive tract, ensuring that your body absorbs them properly.

A Science Lesson - How Your Body Absorbs Supplements

Let's review the basic on how the body absorbs supplements and nutrients in the first place.

Our stomach is full of acid that breaks down food particles. As food progresses through the digestive tract, it encounters substances like bile and gut microbiota that break it down into component particles. These chemical processes cause us to lose significant amounts of nutrients through the process of digestion.⁣

But liposomes can partially bypass the digestive system, as the lipid structure helps some of the liposomes’ content to survive stomach acid. Some of the liposomes’ nutrients are even absorbed directly through the mouth as you're taking them.

⁣Let’s take vitamin C as an example. Liposomal vitamin C is one of the most widely used supplements in this form and with good reason -- the science is impressive.

Studies show that when consuming above 1000 mg of vitamin C per day, absorption rates can fall to under 50%. You’re only absorbing a fraction of most vitamin C supplements. Liquid liposomal vitamin C, however, can significantly improve the bioavailability of vitamin C. In fact, its efficiency is close to the intravenous delivery of vitamin C in medical settings!

Our Top 5 Liposomal Favorites From Cymbiotika

Many are familiar with liposomal vitamin C, but there are a wide-variety of nutrients that can be delivered this way! Thanks to Cymbiotika, we’ve been trying everything for the last few weeks. These are our top picks from the brand’s full line.

Shop your own picks for 15% off using our code CHALKBOARD and let us know any questions in the comments!

Cymbiotika's Organic Longevity Mushrooms + Vitamin C 

01 CYMBIOTIKA ORGANIC LONGEVITY MUSHROOMS

First of all, we were shocked that this blend of six adaptogenic mushrooms — Cordyceps, Reishi, King Trumpet, Shiitake, Lion’s Mane, and Turkey Tail — actually tasted like chocolate fudge. Impressive!

Especially for those who don’t enjoy adding shrooms to their coffee and smoothies. These six shrooms with their clinically proven benefits, are studied to support immune health, cognition, athletic performance, and the increase of oxygen absorption in the body.

Tastes like: Made with organic cacao. Tastes like a delicious chocolate fudge syrup.

A note from the maker: This formula can be taken any time of day, straight from the pouch or drizzled on an acai bowl. It doesn’t need to be refrigerated, but we like it better cold!

02 CYMBIOTIKA LIPOSOMAL VITAMIN C

Vitamin C is an essential nutrient for improving immune health, skin health, and healthy aging. In medical settings, liposomal vitamin C has been shown as close in efficiency to intravenous vitamin C.

This pack also includes a good dose of bamboo silica, one of nature’s most beautifying minerals vital for collagen production and strengthening connective tissue.

Tastes like: Flavored with organic orange peel oil, this formula tastes like a tangy orange popsicle.
A note from the maker: This formula can be taken any time of day, straight from the pouch or added to your favorite smoothie. We recommend taking it daily to maintain a strong immune system and healthy, glowing skin.

Cymbiotika's Glutathione + Magnesium L-Threonate

03 CYMBIOTIKA GLUTATHIONE

You may not have heard of glutathione, but the powerful antioxidant is responsible for maintaining many biological processes within the body, treasured by most of the nutrition pros we know, and often called the “master antioxidant”. Cymbiotika’s Liposomal Glutathione helps to protect the body from free radical damage, increases energy, and slows the aging process.

Tastes like: Liposomal glutathione can be incredibly gross! But Cymbiotika's is actually delicious, tasting like citrus candy with a hint of berries -- the best-tasting version we’ve ever tried.
A note from the maker: The human body naturally produces glutathione, but production decreases after age 30. Supplementing from a quality external source is valued by many to combat premature aging and reduce the effects of oxidative stress on the body.

04 CYMBIOTIKA MAGNESIUM L-THREONATE

Up to 50% of all Americans have a magnesium deficiency these days. This is concerning, as magnesium is an essential mineral in the body for so many reasons -- and so helpful in helping many of our nervous systems to relax! Cymbiotika’s Magnesium L-Threonate was developed by MIT scientists for maximum absorption, enabling it to cross the blood-brain barrier. We love Magnesium L-Threonate as a daily magnesium source to support our nervous system, mood and for boosting brain power.

Tastes like: An almond butter cookie! Made with organic vanilla and almond butter.
A note from the maker: Studies have shown that magnesium supplementation over time can improve memory and focus in as little as twelve weeks! We recommend taking this supplement daily, either with food or on an empty stomach.

Cymbiotika's D3 with K2 + CoQ10

05 CYMBIOTIKA VITAMIN D3 + K2 + COQ10

Last, but not least, Cymbiotika’s Liposomal D3 + K2 works synergistically to activate “over 3,000 genes associated with longevity” according to the brand.

Most of us learned a lot about the value of vitamin D3 during the pandemic, as immunity became a top focus. As fall creeps around the corner, it’s important to keep your body’s supply of vitamin D well replenished. Less time in the sun can mean less Vitamin D absorption -- the “winter blues” are often associated with lower levels.

This supplement combination D3 with K2 + CoQ10 is designed to improve calcium absorption, strengthen bones and boost cardiovascular health. CoQ10 is an important antioxidant that helps maintain heart health and may lower blood pressure.

Tastes like: Organic tangerine — like sunshine in a bottle.
A note from the maker: Pump onto a spoon or directly into your mouth to consume. It may be mixed into a beverage of your choice and taken with or without food.

Shop all our favorites from Cymbiotika’s incredible collection of liposomal supplements for 15% off. We didn't even have a chance to rave about their Adrenal Super Tonic which tastes like lavender and geranium! Another incredible stand-out we've found ourselves taking every day.

Overwhelmed by all the options? Let us know any questions for us or the brand’s founder in the comments below!

 *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 Cymbiotika. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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The Breakfast Banana Split: A Sweet Way To Get Kids (Or Adults) To Eat In The AM

There are so many ways to eat clean. If vegan meals are a priority for you, let author Katy Beskow become your new guide in the kitchen for meals that are simple, fast -- and still as fun and appealing as this breakfast banana split!

This fun recipe comes from Katy's new Easy Speedy Vegan and may just get your children -- or other reluctant members of the family -- to nourish up before the day gets going.

The Breakfast Banana Split

Dessert for breakfast? Yes please! This morning-friendly twist on the classic dessert will have you jumping out of bed to indulge. Opt for the thick coconut variety of yogurt, with a high coconut cream percentage, for added creaminess and luxury. I love drizzling over some maple syrup, but feel free to mix it up with vegan chocolate sauce. Or serve with sliced mango, for a taste of the tropics.

Serves 2

INGREDIENTS:

4 tbsp thick coconut yogurt
2 bananas, peeled and halved lengthways
2 tsp rolled oats
2 tsp toasted flaked coconut
2 tsp blanched and chopped hazelnuts
generous drizzle of maple syrup

PREPARATION:

1 Dollop 2 tablespoons of coconut yogurt onto each plate, then arrange the bananas on top.

2 Scatter over 1 teaspoon each of oats, desiccated coconut and chopped hazelnuts per plate.

3 Drizzle over maple syrup just before serving.

Speedy Tip: Blanched and chopped hazelnuts can be found in supermarkets, for time-saving ease.

Check out next: All About Brulee: The Coziest Oatmeal Ever From How You Glow

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We Finally Found It: A Clean Alternative To The Gel Manicure

Once upon a time, if you were devoted to clean beauty, your options were remarkably limited. Fast-forward to 2022 and the space is growing like crazy, with more products being sent to our (home) offices than ever before. The progress we're seeing in clean beauty is remarkable, but there have been a few straggling product categories we've been waiting to see go clean: mascara, dry shampoo and a good gel mani.

Within the last two years, we're thrilled to say that we've found excellent versions of them all -- great mascaras from ILIA, Kjaer Weis and Honest Beauty, eco-safe aerosol dry shampoo from Fekkai, and a gel manicure alternative that we're completely unpacking for you below.

I get asked about clean gel manicure alts as often as anything else and have promised to report through a good find as soon as I encountered one. Finally, the Manicurist Paris is on my radar, available in the US market, and ready to give you the manicure of your dreams. Here's what you need to know:

What It Is:The Manicurist Paris is a French nail care brand that just landed here in the US with the new Manucurist Maison, an exclusive, invite-only nail and content studio in Beverly Hills. The brand's polishes and treatments are 10-free, plant-based, and HEMA-free. With them, the brand is hoping to educate Hollywood stylists and influencers about the value of a a non-toxic manicure.

Haven't received your invite to the maison? No problem. The Manicurist's Green Flash Kit can be ordered to your home, including their LED light, top coat and more.

Why we love it: According to the Manicurist, "Green Flash is not a new gel. It's unique: the formula, the way it looks, the way you apply it, the way you remove it. It's not a regular nail polish, nor a gel. It's the best of each."

This brand was incredibly appealing to me from the start --who can resist French beauty these days? And the promise of a gel-like, non-toxic manicure at home that lasts had me seriously curious. Naturally, the first step was to put the products to the test of time.

After receiving the full Green Flash Kit, I almost immediately gave myself a manicure and said a prayer. After layering three coats of polish onto clean nails, curing each one with the LED fixture for just a few seconds, the real test would be the week to follow.

For 10 days, I put my manicure through hell -- I'm talking difficult jewelry clasps, home projects, dish washing, and opening all kinds of awkwardly-taped delivery packaging. Let's not even begin talking about all the purse-rummaging for keys, cards and pens (the ultimate manicure killer).

My manicure survived in style and I was blissfully rewarded with a weekend free of the chore of repainting my nails.

About ten days later, I was actually getting impatient. I knew so many readers and friends would be interested in the products, but I needed to know how difficult the polish would be to take off. Relieved, I found that the polish came off as easily as regular nail polish. Even though the Kit had come with Nail Clips to help you soak the polish off, I barely needed them and the old polish came off quickly.

How to Get It: The Manicurist has just arrived in the US from France, but we expect them to grow quickly. Their exclusive studio here in Beverly Hills is available for appointments by invitation only, but the at-home kit is available online and worth ordering immediately. This is one of the clean beauty hacks we've been waiting for and I cannot wait to get more feedback from our community.

The Green Flash Kit comes with the LED curing light, base coat, three polish colors of your choice, top coat, nail clips and remover. Our only word to the wise is that the Manicurist's colors sell out fast, so grab them before they're gone. Everything comes in a smart green bag, an instant mani kit that's easy to grab when you finally need to remove and repaint!

Have a clean manicure dupe we've missed? Let us know in the comments!

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Skip The Take Out: We’re Making Kelp Noodle Pad Thai

Clean, crunchy and versatile, a good kelp noodle recipe can be a gluten-free gal's best friend. Since Laurel Gallucci of Sweet Laurel Bakery knows how to make *all* the foods (you think we're joking, but see here), we wern't surprised when she killed it with this perfect pad thai recipe too.

How To Make Kelp Noodles

Kelp noodles are made with -- you guessed it -- kelp. Not only are these unusual noodles full of vitamins A, B, and C and minerals like magnesium, calcium, zinc and iron, they help us to reduce our grain intake -- important for some of us!

Like all seaweeds, kelp can be tricky (read: rubbery!) to play with if you don't know what you're doing. If you're just trying them for the first time, use a top notch recipe like Laurel's to guide you through the process. Do not skip her tip on baking soda!

When prepared well, these noodles are something to obsess over - don't say we didn't warn you...

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The Bridgerton Effect: Lisa Mattam On Ayurvedic Beauty Trends

Ayurvedic-inspired skincare products have been majorly trending in wellness circles for quite some time, but leave it to Netflix to push that trend into the stratosphere thanks to the Bridgerton effect.

In this year's second season of Bridgerton, the uber-popular Regency London TV show, we follow two beautiful sisters of Indian descent as they navigate the emotional politics of love and marriage in high society.

The sisters prepare for a wedding with a traditional Haldi ceremony, including a turmeric mask that had the show's devoted audience searching everything related to the beauty ritual.

We asked Sahajan founder, Lisa Mattam how the show's popularity affected Ayurvedic beauty brands like hers and shaped public awareness around Ayurvedic skincare. While we chatted, we dove deep with Mattam on everything happening with her clean beauty brand, from favorite products to the wellness routines inspiring her now...

First, let’s talk about the Bridgerton effect! The turmeric mask shown in the show had everyone googling. How did the show affect Sahajan? The Sharma sisters and their gorgeous portrayal of Ayurvedic beauty routines really amplified the story that we have been telling about the tradition of turmeric masking. It also created an incredibly important authentic view into the ritual. Yes, it’s done for your best pre-bridal glow, but it’s also long been celebrated in South Asian culture and shared between mothers and daughter, sisters, aunts, and cousins.

Sahajan Brightening Mask

What’s the real magic behind the turmeric mask ritual? What are the benefits? Turmeric has long been known for its anti-inflammatory, brightening and detoxing abilities. When joined with Holy Basil, aka Tulsi, and fruit based AHAS, you have the Ayurvedic antidote to hyperpigmentation. We replicated this particular recipe in our Brightening Mask to brighten, minimize the appearance of scars, hyperpigmentation and fine lines, and reveal a glow that isn’t just meant for your wedding day—it's meant for everyday.

Beyond the Brightening Mask, which Sahajan product you're most proud of? I would say that our Nourish Crème Riche is special to me because it truly represents the ethos of the brand: ancient Ayurveda meets modern science. To me, it’s magic in a jar. If your skin is dry, red, or eczema-prone, this cream is amazing. It delivers results to support the skin barrier, collagen production and minimize fine lines.

I worked with Ayurvedic doctors in my home state of Kerala, India to identify this particular blend. We then clinically tested the formula, with 100% of participants demonstrating minimization of fine lines and a clinical difference in skin’s hydration!

Which beauty trend are you ready to see go? Cake face makeup. I don’t know if that’s the real term, but I want to see real skin enhanced with makeup, not a new face created with it.

What beauty product first really changed your skin? Our Essential Cleaning Oil. How did I not cleanse with oil before? Because we included moringa—which has been proven to be an anti-pollutant when cleansing—it takes off sunscreen and the daily yuck. I have always had a strong moisturizer/serum routine, but changing my cleansing routine changed my skin.

Sahajan Essential Cleaning Oil

Do you double cleanse? Yes! I wear SPF and mascara every single day, and my first cleanse which is our Essential Cleansing Oil, breaks down all of that and any other dirt. Then I go in with my Golden Milk Cleanser (inspired by the drink) to unclog pores, hydrate and balance.

Genius skincare hack:Measure your SPF on your fingers. While most of us are finally wearing SPF, we aren’t wearing enough. I use at least the equivalent of my index and middle fingers, covered in a strip of SPF to know that I have enough.

What are your top wellness and beauty product VIPs lately? 
+ Axiology Lip to Lid Balmies
+ Saint’s Black Mascara
+ One Love Organics Vitamin D Mist
+ Eugenia Shea Butter Tins
+ Sahajan Nourish Crème Riche
+ Golden Milk Lattes from Clevr
+ Super You from Moon Juice.

Beauty tech that actually works: Your fingers! Skincare is supposed to be self-care, so a little massage will definitely enhance your skincare application experience. To add to that, a good massage on your face can positively impact the muscle tension in your face, reduce the appearance of fine lines, and aid in lymphatic drainage. Even if you only have 5 minutes, a little goes a long way!

Skincare pros you see: @seeratsaini , @shawtycynthia and @adityamadiraju are amazing because they have upped my makeup, skincare, and haircare game. @kateydenno, @veronicachu and @itsmatin are skin and makeup pros with whom I am forever obsessed.

What is your mission in beauty? To be the golden connection between Ayurveda—the science in which I was raised—and modern science, that of my career in pharmaceuticals, so I can support every single person on their journey to finding their inner and outer glow.

I was so proud to be one of the first clean beauty brands to invest in clinical trials, and I believe we are going to see more of this.

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Drinkable Beauty: The Vanilla White Mulberry Smoothie with Raw Cashew + Coconut

This mulberry smoothie recipe is an absolute classic TCM recipe from 2015! Great things happen when women in wellness collaborate and this one is the result of a gathering with two incredible people in the space, breathwork coach, Ashley Neese and podcaster, Nitsa Citrine.

Smoothies are an incredible vehicle for therapeutic nutrition. Don't get in a rut with the protein powder and the frozen fruit -- think outside the box and swap in new ingredients as often as you can. This superfood-infused white mulberry blend is full of skin-nourishing vitamins and minerals and a little boost for your libido.

This is a creamy, nutrient-rich, vanilla smoothie made with raw cashew, coconut, white mulberries, superfoods and tonic herbs.

+ Tocos (rice bran solubles) provide bioavailable vitamins D & E and nourish the skin and connective tissue.
+ Pine pollen is a subtle aphrodisiac, hormone-balancing, brain nourishing and immune-fortifying complete food.
+ White mulberries are a wonderful beauty food, digestive tonic, and a good source of iron, fiber, vitamin C and vitamin K.

Here's how to make the full mulberry smoothie recipe. Otherwise, watch for mulberries next time you're at the farmer's market and just pop the fiber-rich berries in with whatever smoothie ingredients you have available!

Beautifying Mulberry Vanilla Smoothie

Serves 2

INGREDIENTS:

1 1/2 cups cashew milk
1/2 cup coconut meat
1 frozen banana
handful dried white mulberries
2 Tbsp Sun Potion Tocos
2 tsp pine pollen
1/4 tsp ground vanilla
pinch Celtic sea salt

DIRECTIONS:

Blend all ingredients in a high speed blender until creamy. Pour into two mugs and serve.

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The Most Popular End of Summer Skincare Treatments Across Los Angeles

While the temps might stay high for weeks or even months, this time of year brings an end to long holidays and full days at the beach for most of us. With that change in season often comes a full skin check to gauge any skin damage from those blissful, sweaty days outdoors. Issues like dryness, uneven skin tone and an uptick in fine lines can all result from our best summer days.

We asked some of the top dermatologists and facialists in LA to tell us how they help clients address these concerns with their most popular treatments this time of year. Here's what they told us...

The Most Popular End of Summer Skincare Treatments Across LA

Facile on Melrose

Name: Dr. Nancy Samolitis, MD, FAAD
Spa/studio: FACILE dermatology + boutique

Most popular end of summer treatment: Brighten Laser
“The Brighten laser is a gentle but effective rejuvenating laser that is safe for all skin types and has an easy recovery. It reduces signs of sun damage like brown spots, fine lines, and dull texture by remodeling the skin cells. A series of treatments in the fall is the perfect way to clean up summer skin.”

Name: Nina Sedighi, PA-C
Spa/studio: SkinSpirit Beverly Hills

Most popular end of summer treatment: Microneedling

"With many patients returning from their summer travels, a common request amongst patients is a treatment to smooth the skin and even out complexion. Microneedling with or without PRP is the perfect option. I use the SkinPen device, which creates micro-channels, visibly transforming skin by stimulating its natural collagen. What's great about it is the SkinPen does not use heat or chemicals and there's no extended downtime. It's also safe for all skin types. Many of my patients are also wanting to start prepping their skin for the holidays. I recommend Botox 1 month before an event and facial fillers at least 1-2 months prior, to allow for any potential touch ups/fine tuning."

Joanna Vargas at the Sunset Tower

Name: Joanna Vargas
Spa/studio: Joanna Vargas Salons
Most popular end of summer treatment: Triple Crown Facial and EMSCULPT Neo Luxe

"My Triple Crown Facial will re-define your features from the first treatment. Microcurrent is absolutely wonderful for lifting and toning the skin long term. I use electricity to drain out excess water, tighten the muscle and tighten the skin to make the jaw and cheeks look tight, lifted and youthful. By the end of your treatment your jawline will be more defined, your cheekbones more pronounced and you will have younger looking and refreshed eyes. It’s also my favorite treatment to give to anyone before a big day like a wedding or red carpet.

"I love the EMSCULPT Neo Luxe because it takes the results of the original EMSCULPT and turns it up a notch. You get all the muscle toning plus some amazing fat reduction to keep you inspired to keep your self-care at the top of your to-do list!"

Name: Chanel Jenae
Spa/Studio: The ARCONA Studio in Beverly Hills

Most popular end of summer treatment: Organic Fruit Enzyme Peel
"Summer and the elements can really wreak havoc on the skin, such as sun damage, irritation, dryness, and congestion. We recommend our Organic Fruit Enzyme Peel for both the face and body, which is completely customized. It’s the ultimate treatment for skin resurfacing and barrier restoration. It brightens, hydrates, and provides smooth and glowing skin using purifying fruit enzymes, antioxidants, and skin brightening acids. Skin replenishing fatty acids, ceramides, growth factors and oxygen reverse the appearance of damaged and devitalized skin revealing a radiant and beautifully balanced base."

Read Next: Don't Panic: The 5 Best Natural Serums to Diminish Sunspots

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Let’s Talk About Long Covid + Fatigue: One Nurse Practitioner’s Holistic Strategy

According to some reports, as many as 20% of those who contract COVID-19 are experiencing symptoms of 'Long COVID'. The CDC and Dr. Fauci, Chief Medical Adviser to the President, characterize long COVID as post-viral Chronic Fatigue Syndrome (CFS).

Toni Tizon-Damiano is a functional Nurse Practitioner and the founder of Roots Wellness and Functional Medicine here in Los Angeles. We love to speak with practitioners like Toni when it comes to conditions like Long COVID fatigue. Toni specialize in identifying the root causes behind her patients' issues, therefore applying a more personalized medical approach to their treatment. According to Toni, that process often includes in-depth analysis of hormones, gut testing, biomarker analysis, heavy metal testing and beyond.

We heard about Toni from a few friends who had some success alleviating some Long COVID symptoms under her care. When we find out that Toni incorporates NAD drips, LDN, and infrared sauna in her protocols, we thought we'd ask her to unpack her approach with us. If you're interested in alternative or holistic approaches to wellness and healthcare, read on...

First, what is "Long Covid?"

The term “Long Covid” is the Post-Acute Sequelae of SARS-CoV, also known as Long Haulers and is a term used for those who have symptoms even after the acute infection from Covid-19 have gone.

While most symptoms are individualized, the majority of those who have tested positive for Covid-19 are able to recover in no more than 2–3 weeks. Long Covid is diagnosed to those who are past the time period of acute illness, so 2-3 weeks. These individuals will have tested negative for Covid-19 with varying symptoms.

Symptoms include but are not limited to: fatigue, muscle aches, chest pain, hair loss, loss of smell and taste, insomnia, anxiety, depression, shortness of breath, brain fog, worsened symptoms after exercising. I most often see Long Covid fatigue, anxiety and depression.

Why do the effects of the virus live on?

This is a good question and remains a mystery. There are several studies being conducted as we speak, and what has been found is a correlation between Covid Longhaulers and inflammation.

Inflammation is a normal healthy response, but when the body has chronic inflammation and immune system issues, inflammation becomes a problem -- especially for those who have had Covid-19.

I have also found that the virus will attack and weaken those who already have an underlying issue. For instance, I am seeing Longhaulers with anxiety and depression after Covid who I believe already had an underlying, undiagnosed issue. I am finding methylation issues, vitamin and antioxidant deficiencies, toxic burden, oxidative stress, and more.

Autoimmunity can be triggered by Covid-19. With autoimmune disease, cells get attacked as if they are foreign invaders, or as if they are a virus that is not supposed to be there. This triggers an inflammatory process destroying its own tissues. So when inflammation is high, a virus like Covid-19 will worsen and exacerbate symptoms.

How are you currently supporting clients' recovery
+ flattening long haul symptoms?

The treatment for long haul depends on what their symptoms are and what I find. The treatment is anecdotal based on my experience of what has worked for others.

I first take a look at patient history, then an in-depth lab analysis to see what is missing and what can be supplemented. This includes gut testing, a methylation panel, nutrient panel, and more. I look at lifestyle factors such as diet, exercise, and stress factors. I then treat accordingly.

Most have done very well with an NAD IV drip once per week for 4-6 weeks. By improving energy at the mitochondrial level with NAD (learn more about NAD here), the patient will have an improvement in overall energy, but again for Covid specifically this is anecdotal.

I also have added low dose naltrexone or LDN, which has been used for addiction but has also been found to lower inflammation. Low dose naltrexone has been prescribed for 40+ years with an outstanding safety record and has been used to treat autoimmune diseases and viral infections since the mid-80s.

In addition to those treatments, I recommend infrared sauna. I usually have patients do once per week and then can start to increase to 2-3 times per week.

More about using NAD+

Benefits of using NAD include anti-aging effects, mood enhancing, reduction in depression and anxiety, enhanced athletic performance, a reduction in inflammation, helps in addiction and cravings, cellular regeneration and more!

Brain fog and fatigue are the most common complaints I hear. NAD IV is best for this because it increases energy at the cellular level and with IV, NAD goes 100% to the cells.

Nicotinamide Adenine Dinucleotide is a coenzyme found in every single cell in our bodies.  It is necessary for the production of energy or ATP (Adenosine Triphosphate) essentially, energy that is needed by all of our cells.

We use the term NAD when administered, however it is actually NAD+. The plus is not eliminated from NAD when we give NAD IV, but for simplicity we will use the term NAD.  NAD declines as we age and is a required element in the functionality of sirtuins, a very important group of proteins that have been well studied in aging.  Sirtuins are known as the longevity proteins necessary for metabolic functions and cellular energy production.

When NAD is given through IV, 100% of it goes straight to the cells and can increase these cellular functions, increasing cellular energy, regenerating our cells and providing our cells with the needed coenzyme necessary for the production of sirtuins.

The benefits can be felt immediately, or days later.  Some people feel it right away, some feel subtle relief, but the benefit is absolutely there.

For those who may not have access to these treatments,
where can they start?

I have had patient’s that are unable to do the IV. They can be sent home with a prescription for subcutaneous injections of NAD. There are some topical, oral, and intranasal NAD doses out there but I have not tried them. I usually do injectable NAD because it bypasses the gut. If they have gut issues, then these other delivery methods for NAD will offer less absorption.

How do you support your clients in avoiding Covid or dealing with its early onset to help stave off long haul?

I advise almost all of my clients to keep up with Vitamin D, zinc, magnesium, B vitamins and glutathione.

I support glutathione by giving patients N-acetylcysteine (NAC), a precursor to glutathione. I also recommend periodic NAD IV and glutathione. These are my favorite immune support supplements. I also make sure my patients get good sleep, plenty of exercise, and eat clean.

I worked days and nights during the second wave of Covid in the emergency department and I still work part time in urgent care. I am exposed constantly, yet I have not contracted Covid-19 yet. I believe when I do get the virus, my symptoms will be very mild simply because I'm doing so much to support my immunity.

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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8 Intentional Tips To Feng Shui Your Home For The Fall Season

They Say Our space mirrors our spirit: While breezy, carefree disarray might have been our vibe all summer, fall is quickly approaching -- and calls for a cozifying energetic reboot. We're sharing eight simple feng shui tips from master Dana Claudat, who recently rolled through our office with her magic touch, and trust us -- this woman knows how to turn up the volume on creativity and zen.

Study up on these simple feng shui tips for a jump start into a fall season full of clean, clear, magnetic energy -- and plenty of rainbow throws, of course.

Feng shui has taught for thousands of years that your environment both reflects and affects your energy, your self-esteem, your priorities and your abundance on every level. When you use even the simplest of feng shui to deliberately change your environment, your space becomes a vision board of your life. But it’s even more powerful than a vision board on a piece of paper because you’ll actually live within all those dreams and wishes every day.

8 feng shui tips to optimize your mood + space

The more you are willing to connect to your space, the more amazing -- and surprising -- the benefits will be: more money, love, wellness, peace, creativity, focus, friendships and confidence. I’ve seen so many people expand or turn their lives around completely, all starting with the decision to add more intention and love into every day.

Below are feng shui tips to design more of your dreams into your space this season. Feel free to customize and improvise as you go; what feels right is always what’s right for you!

SET AN INTENTION FOR YOUR HOME + LIFE
Make your aim high enough and exciting enough that you feel thrilled when you think about it. For example: “A de-cluttered and clean house” isn’t quite as thrilling as “my dream art studio is set up in my sparkling new minimalist space.” Lots of people quit in the middle of positive life changes because the “realistic” goal is not inspiring enough, so be very bold!

CLEAR AWAY THE EXCESS STUFF
Clearing clutter is always a first step, but you’ll want to go beyond obvious clutter. If your dream space has a music studio, a meditation area, a big desk or anything else, you need to make room for it. Be willing to let go of extra furniture, extra accessories or anything else that is standing in the way. My very first client ten years ago subtracted nearly half the stuff from her home to create more focus and, almost instantly, her life and career opened up in ways she never dreamed possible. This is a big step!

CHECK YOUR CORNERS
Corners in feng shui collect a lot of energy and have a lot of symbolic power (every corner has an impact upon your abundance in some symbolic way). Make sure none of your corners are stagnant feeling, super dark, dusty or anything less than fresh. As a quick fix to get the energy moving, clap your hands in the corners of every room. Now, get to cleaning and clearing and brightening them up!

HERBAL SPACE CLEARING IS AMAZING
Open your windows and use herbs to clear your home of stress or other heavy vibes that linger. Sage is a classic. If you like to smudge sage, keep it up and do it even more often. Rosemary is a super sweeper of negative energy and it’s easy to “smudge” like sage. Gather up a handful of fresh rosemary and tie it with kitchen twine or natural yarn into a “smudge stick.” Let it dry for a week or so before burning it.

You can also add some herbal tea bags to your baths – mint is thought to be prosperous, chamomile is relaxing, and my favorite, dried rose bud tea, is a restorative love potion.

MAGNETIZE YOUR FRONT DOOR
High energy is magnetic! You don’t need a red door to have great feng shui, but you do need a front door that feels and looks like you. A group of lush plants beside the door can be a gorgeous greeting. Herb or succulent wreaths can be ultra-abundant. Sweeping your steps or walkways regularly is amazing for shining energy. Be creative and light up your entranceway to welcome in the new!

RAINBOWS ARE POWERFUL
Add multi-colors anywhere you need a lift. Scarves, tapestries, pillows, rugs… this is easy and always stunning. Pastel colored rainbow spectrums are mentally focusing. Deeper colored rainbow spectrums have a more emotional impact.

GET GROUNDED EVERY DAY
Whether you walk barefoot on the grass, do some meditation in the sunshine or hike around trees, the more connected you are to the earth, the better all of life will flow. Adding more nature to your space can keep you more grounded. Crystals, stones, trees and handmade pottery are super grounding. When in doubt as to what a room needs, add a few plants!

INVENTORY YOUR ENERGY
What you focus on is what will grow, so spend a day tracking where and how you spend your time. It can be eye opening to see where your energy actually goes! De-clutter your schedule to have more time to focus on what you love.

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Why This LA Fashion Brand Bought A Farm: Let’s Talk About Regenerative Fashion

Meet Mairin Wilson, Director of Regenerative Practices at Christy Dawn -- a role we never would have dreamed existed for a fashion brand just ten years ago. Mairin is part of the brand's "farm-to-closet" initiative in which the brand bought their own cotton farm in India to create a positive and sustainable change from the ground up.

If you're not familiar with the Christy Dawn brand (hard to believe if you're a long-term reader!), you may recognize their beloved prairie dresses -- made from recycled 'deadstock' prints and found in the closet of mindful fashion lovers everywhere.

We asked Mairin to unpack the brand's journey to India and tell us more about her career in sustainable practices...

Would  you explain Christy Dawn's overall take on sustainable fashion in a nutshell?
The core of everything we do at Christy Dawn is about reciprocal relationships. We work to build positive feedback loops, where in order for one person or ecosystem to win, everyone wins.

Tell us a bit about your sustainable fashion background and why you're passionate about it?
My mom owns a fabric store, so I grew up sewing my own clothing with her. After I got a degree in environmental science, I realized I could marry my academic interests with my love of clothing and textiles.

Prior to working at Christy Dawn, I worked with cotton farmers globally to ensure they were being paid equitably. The fashion industry has a lot to improve on, but I love working with creative and innovative people who are moving the industry in the right direction.

Not long ago, the brand decided to get into regenerative cotton farming. How did that move from deadstock to regenerative cotton come about? Did you have sourcing issues that inspired the idea?
We believe deadstock is sustainable, but it is still taking leftovers from a toxic system. Christy and Aras, our founders, wanted to find a solution that goes beyond sustainability and find a way to make clothing that also heals Mother Earth and her community. We started looking for existing regenerative farms, but after coming up dry, we decided to create our own with our partners Oshadi Collective in Southern India.

Tell us about how you discovered the land and started the farm?
It was all very divine timing. I reached out to Fibershed, a non-profit that focuses on sustainable textile systems, to see if they knew anyone doing small-plot regenerative cotton farming. Coincidently, Nishanth, the founder of Oshadi Collective, reached out to Fibershed on the very same day. He was looking for a brand to partner with and had four acres to grow cotton. We have been working with Oshadi ever since.

Shop the Farm to Closet collection

Does the brand hope to eventually make all their own garments from the farm?
We are now stewarding 80 acres and are starting similar projects with other fibers. We eventually (hopefully very soon) want all of our raw materials to come from farms that we have a personal relationship to. For example, we are working with alpaca producers in Peru who regenerate the soil the alpaca graze using selective grazing and peatland restoration.

There's a big human health issue connected with conventional cotton farming, especially in places like Texas and India. Can you talk to us about that?
Yes, conventional cotton farming can be very toxic in both the chemicals used and the treatment of workers. I like to think about a fast fashion cotton t-shirt. There is a very good chance that some or all of the cotton in that shirt was hand picked in a farm that uses toxic chemical inputs, then machine spun and knit, then dyed with toxic dyes, and sewn by someone. After all that labor intensive work, the t-shirt only costs a couple dollars, which means everyone along the way is losing, including the environment.

Consumers can get really overwhelmed by the variety of sustainable values and keywords to pay attention to. Can you tell us what the real value of this regenerative farm initiative is?

For the planet: I think of this on both a micro and macro scale. The main purpose on the farm is to improve long term soil health. That means increasing biodiversity, water retention, mycelial networks and soil carbon.

The benefits of healing the soil go way beyond the direct farm, because we are drawing down excess atmospheric carbon as we go, directly combating climate change. Additionally, the farmers are creating a model that their neighbors and cotton farmers globally can use.

For the farmers: Even in systems marketed as sustainable, there is often a top down approach, where companies tell farmers “if you transition to [fill in blank with sustainable buzzword], we will buy your yield.” This approach puts all the risks of switching methods on the farmers’ backs. That is why we decided to pay for the process we wanted and worked collaboratively with the farmers to help them transition to regenerative farming. This gives the farmers both financial security and freedom to take risks to help the long-term vitality of their soil.

For the fashion industry: I think what I am most proud of with Christy Dawn’s journey towards regeneration is how authentic it is. We are always going back to what feels best for us and makes sense for us, rather than trying to fit in an existing box. I think that is how we made so much progress in the last few years. And, we were able to show the industry that, if you do something authentically, you can have a positive impact on your direct and global community.

For consumers: Like I said, Christy Dawn is all about reciprocity, so we want our customers to benefit from being a part of this circle. For some, that is the ability to wear clothing that aligns with your values, for others that is that Christy Dawn dresses last forever or that they make them feel more confident and beautiful.

What should we shop from the collection? Can you walk us through which pieces are from the farm?
A majority of our cotton dresses are now from our farm. When you shop on our site, you can see a little icon in the top right of our product images that says regenerative cotton. My personal favorite from our spring collection is this Lennon dress.

We also now offer a very exciting land stewardship investment for our customers: you can invest $200 to cover all the costs of regenerating 3485 sq ft of cotton farmland. At the end of the season Christy Dawn will buy back the yield from the plot you invested in at a set price. You get to share in the risks and rewards of working directly with nature.

What's next for the brand?
Keep regenerating! We are starting to work with communities all over the world of like-minded people, who want to grow our clothing regeneratively. Look out for a very cute collection of regenerative sweaters coming this fall!

Who else in the fashion space is making big sustainability moves that we as consumers should be supporting now?
I am always turning to Mara Hoffman’s team for advice and support. They really have an amazing vision and are true leaders in the space.

The post Why This LA Fashion Brand Bought A Farm: Let’s Talk About Regenerative Fashion appeared first on The Chalkboard.

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LeAnn Rimes On Her Mental Health Struggles + New Song ‘Awakening’

LeAnn Rimes is turning forty. Having been in the public eye since childhood, she's experienced her fair share of the drama and trauma that so often accompanies life in the limelight and has made her mental, emotional and physical health a top priority lately.

Her new track Awakening, released today from the new record god's work, is a favorite of the artist. The single bears a deeply personal connection to her ongoing journey with depression and anxiety, including the process of opening up publicly about the often stigmatized mental health concerns.

We talked with the Grammy-winning artist about her new music, her relatable journey toward personal awakening, and her impressive routines for managing mental health both at home and on the road...

wellness non-negotiables for mental health... I've learned that my wellbeing is all about allowing space for the totality of my emotional, physical and energetic experience and surrendering to what is present.

I find that when I try to push against what is, so much anxiety and frustration arises, so learning to surrender and be with what is showing up is a daily practice. That means resting when I need to rest, lightening up on workouts when my body is tired, crying when I need to cry, saying no when I need space to myself, moving anger through my body, writing about it or expressing it within a safe space.

The denial or suppression of my experience is what can get me in trouble.

LeAnn Rimes Awakening from god's work

I've learned to come back into the present moment when I find myself ruminating on the past or stressing about the future. Once again, it's a daily practice. I focus on my senses and my breath and remind myself that I am safe. Through daily repetition, I find myself living in the present moment so much more these days.

Creativity is also key for me. I find that if I don’t do something creative every day, anxiety creeps in. That can look like writing a song, blog post or chanting. Even being in nature with creation is incredibly satisfying. Having daily communion with my own soul has been so important. Meditation, nature, and creating help me to stay in touch with my inner voice, my connection to creation.

How I want people to feel listening to 'awakening': Seen, Free, Joyful.

Talking about anxiety and depression as a public figure takes a lot of vulnerability. Why has it been important to you?  To not be vulnerable, to not allow for my soul to be expressed, that’s what i’ve found has been one of the root causes of anxiety and depression in the first place.

It’s much riskier, in my opinion, at this point in my journey to be silent than to be open and vulnerable.

I’ve spent my whole life in front of the world’s eyes, being projected upon in one way or another since I was 13 years old. For so long, our society has not wanted to see the humanness of our celebrities. We have condemned it. We want them to continue to wear the mask of their image and at the first sign of their humanity, we exploit it and then cancel them.

I believe that is starting to change or, at least, I’m changing that for myself. For my own soul and sanity, it has been important to me to not have to fracture myself to be “LeAnn Rimes.” I want to be whole and bring all of me to the table.

Who I am during an interview, on social media, or on a record is what you get when you’re hanging out with me in private. My wholeness has taken precedent over anything else. It’s important for me to connect with other people, not only through my music, but through our shared experience of humanity, which is exactly what I feel like i’m bringing to my music these days. Most importantly, I’m here to set myself free and in turn, maybe help others free themselves and allow more of their soul to be expressed in this world.

Recommended resources on the topic of emotional health? Honestly, i’ve done a lot of writing and research on these topics, myself. My blog, Soul Of EverLe and my podcast, Wholly Human, where I am in conversation with some of the most brilliant, respected names from the mental, physical, emotional and spiritual wellness communities are great resources.

I’m also way into the book Mary Magdalene Revealed by Meggan Waterson. I’m on my second read of it. Meggan’s book was hugely influential in the creation of my album. Living Untethered by Michael Singer is another brilliant book that has been blasting my heart open these days.

What habits or guiding ideas have played an important role in your own awakening? Learning to love myself and generate genuine love, compassion, validation, celebration from the inside out. Not constantly looking for those things outside of myself. That has, in return, allowed me to slow down and learn how to give my body rest.

When you’re not constantly trying to look for love outside of yourself, you can get off the wheel of having to achieve or be the best and you can rest.

My desire to create and connect from my heart is what moves me, these days. Also, exploring and tending to my shame around sexuality and being a woman in this world. Bringing to light the shame and rage that has existed in my body, giving it a voice, that’s why there are songs like “the wild” on god’s work. It was my way of processing all of that and hopefully, helping other women process it too.

How we care for ourselves has such a profound effect on our mental wellbeing. Any genius tips? My physical health has become the center of my world over the last 6 months. I’m turning 40 soon, and I wanted to kick off this decade with my physical health at the forefront of my mind.

There are so many changes that a woman’s body begins to go through during this decade, so I wanted to educate myself on how to support my body throughout those transitions.

I discovered Dr. Mindy Pelz and her book The Menopause Reset, which has been hugely influential in my health journey, as has she. I have been working with her to learn my own personal rhythms around my cycle, incorporating intermittent fasting as a cornerstone of taking care of my hormones, my mental heath and my overall wellbeing.

I have SO MANY tools I use on a daily basis, from hyperbaric oxygen for repairing the brain, red light for mitochondrial health, amino acids for optimal neurotransmitter function amongst many other things. One of my favorite tools that I use in the studio and on the road is called “rapid release therapy” which is a high frequency vibration tool to help open up the fascia in my neck, chest and head before I perform. After all these years of performing, I’ve finally started to treat myself like the athlete that I am. My body takes a beating from traveling and performing, so I have to find a way to create some freedom in my body and recover from the constant demand I put on it. All of these tools help me do just that. I support my own innate healing with multiple things, but ultimately, I have been learning to trust my own body, its ability to heal and my own natural rhythms.

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Paleo Chicken Salad With Cabbage, Avocados + Fresh Herbs

Loaded with cleansing herbs and fiber-rich savoy cabbage, this paleo chicken salad recipe by celeb chef  Pete Evans is so incredibly good you'll never miss the mayo. Quick and easy to whip up, make it a full meal or use it to stuff summer sandwiches in under twenty minutes. Bonus? This chicken salad is both gluten and dairy-free (as well as paleo), making it a recipe the whole family can enjoy.

Paleo Chicken Salad With Avocados + Herbs

Serves 4
Paleo, gluten-free, dairy-free

INGREDIENTS:
1 1/2 cups leftover organic roast chicken, shredded or chopped
1 lb savoy cabbage, shredded
1 ripe avocado, stone removed, diced
3 Tbsp extra virgin olive oil (optional)
3 Tbsp lemon juice
small handful mixed herbs, torn (tarragon, parsley and chervil)
sea salt and freshly cracked pepper
2 Tbsp pinenuts, toasted

DIRECTIONS:
Mash the avocado lightly to a creamy and slightly chunky texture in a bowl, then add the cabbage, roast chicken, olive oil (if using) and lemon juice and give it a good toss through so the avocado dresses the salad evenly.

Season with salt and freshly cracked pepper. Arrange the salad onto a platter and sprinkle with fresh mixed herbs and pine nuts. Serve.

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There’s A New Liquor Store In LA – But Everything Is Alcohol-Free

There's a cocktail tasting for press tonight at the new Boisson in Brentwood -- trick is, everything is alcohol-free (or "free-spirited" as co-founder Nick Bodkins likes to say).

Boisson is more of a high-end mixology shop than liquor store, but everything sold inside is non-alcoholic. Boisson's booming success (Brentwood is one of three new locations planned for LA this year and there are already five locations in NYC) is testament to Gen Z's leaning toward far less alcohol than generations before them.

There are a few wellness trends that seem to be growing faster than expected thanks to the dynamics of the pandemic. We never expected to see the no or low-ABV trend boom so quickly. According to the IWSR,  the non-alcoholic market reached $3.3B in sales in 2021 and is projected to grow +31% by 2024.

Whether you're looking to reduce your after dinner wine intake in a delicious way, elevate your sober lifestyle, or simply find alternatives to alcohol for that happy hour stress reduction, this industry is poised to meet just about every need.

Ghia | Kin Euphorics | De Soi | Acid League

Katy Perry's new De Soi brand is sold at Boisson. Champignon Dreams is a sparkling wine alternative made with adaptogens and herbs that'll help you unwind like reishi and tulsi with just a bit of a buzz from green tea.

Optimist Botanical's SMOKEY is a non-alcoholic spirit designed to mimic that smokey unique flavor of some mezcals and tequilas. The brand recommends is over ice with soda and "a garnish of pink peppercorns, jalapeno slice, or orange peel."

We think the Acid League's wine 'proxies' are a notable addition to the market, blends of juices, teas, spices and bitters made in several red, white and rose styles designed to emulate wine's acidity, tannins  and flavor.

Of note, Ghia is a deliciously bitter NA spritz that comes in cans and is gaining major traction as a party beverage. We also love Kin Euphorics, a brand we've partnered with for ages and was one of the first alcohol alts to popularize nootropic and adaptogenic ingredients as an alcohol alternative. Model Bella Hadid is now part of Kin's team which has helped the brand gain visibility just about everywhere.

There's a whole world of non-alcoholic beverages brewing right now and Boisson is a great way to check them all out. Just like wine and cocktails in general, nothing is one size fits all. We've certainly tried a few NA drinks we didn't like, but that's true of wine and cocktails too! Whether you're a gin and tonic kind of girl or lean toward big red wines, there's likely a no ABV drink out there that'll become your new go-to when the time is right.

Have you been drinking no or low-ABV drinks this summer? We want to know what you've been loving in the comments!

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The Green Kitchen’s Sweet Potato Crêpe Rolls with Feta + Za’atar

We cannot resist recipes from the vegetarian couple behind Green Kitchen Stories and have probably featured their food more often than any one blogger or author over the years. David and Luise's Scandinavian aesthetic and nutrient-dense recipes are just what we want to eat most days, these sweet potato crepe rolls included.

Made green with plenty of fresh basil and stuffed with fresh veggies, feta and spices, this recipe will help you get inventive in the kitchen and look at ingredients in new ways. Excerpted from their latest cookbook, Green Kitchen: Quick & Slow, we hope you try these crepe rolls when you need a new recipe to add to your rotation. Make them vegan with tips at the bottom of the recipe.

The Green Kitchen's Sweet Potato Crêpe Rolls

If you know our family, you haven’t missed that we love pancakes and crêpes. In the new book we have them topped with blueberry jam, served with a savory raita, and stacked into a cake -- all of which can be found in the book. Here they are rolled and sliced into a delicious savory snack bite, perfect both for picnic or a party. You can use almost any vegetables in crêpe rolls. Just make sure you have something creamy and sticky as base to bind them together.

Makes 24 rolls

PANCAKE BATTER INGREDIENTS
+ 2 free-range medium eggs
+ 7 fl oz/scant 1 cup milk of choice
+ 2½ oz/½ cup rice flour or plain (all-purpose) flour
+ 1 handful basil
+ ½ tsp salt butter, to fry

FILLING INGREDIENTS
+ 1 large sweet potato
+ 1 tsp olive oil
+ 2 tsp lemon juice
+ 1/4 tsp chilli powder
+ 1 pinch salt
+ 9 oz/1 cup Greek yoghurt
+ 5 oz feta, sliced into 1 cm (⅓ in) batons
+ 1/2 cucumber, sliced into 1 cm (⅓ in) batons
+ 4 oz cooked chickpeas (garbanzos), drained and rinsed
+ 2 tbsp za’atar (page 50 or store-bought)

INSTRUCTIONS
1. Preheat the oven to 200°C (400°F/Gas 6). Line a baking sheet with baking parchment.
2. First make the pancake batter. Add all the batter ingredients, except for the butter, to a blender and whizz until smooth. Set aside.
3. To make the filling, cut the sweet potato in half lengthwise, and brush each cut-side with a little olive oil. Place on the baking sheet and bake for 30–40 minutes or until the flesh is soft and golden.
4. Meanwhile, place a crêpe pan or frying pan (skillet) over medium–high heat. Melt a small knob of butter and then add 80 ml (2¾ fl oz/ 1/3 cup) pancake batter. Swirl it around so it distributes evenly. Let it cook for about a minute or until the edges look crispy and you can insert a spatula underneath. Flip and fry for 45 seconds more. Place on a plate on the side. Repeat until all the crêpes are fried (there should be four crêpes in total).
5. When the sweet potato is ready, use a fork to mash the flesh onto a cutting board. Add the lemon juice, chili powder and salt and mash to combine.
6. To assemble, spread out the sweet potato mash on one half of each crêpe and thick yoghurt on the other half. Place a slice of feta and cucumber in the center of each crêpe, add a couple of chickpeas and finish with a generous sprinkle of za’atar. To serve, roll up the crêpes as tightly as possible and slice into 5 cm (2 in) rolls.

Make it vegan: For the batter, replace the 2 eggs with 4 tablespoons of aquafaba and 2 tablespoons of potato starch. In the filling, use hummus instead of yoghurt and tofu instead of feta and sprinkle with nutritional yeast.

This recipe has been reproduced by permission of Phaidon. All rights reserved.

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Surya Spa Is Trending – This is The Smart Way To Book Treatments

in-the-know Angelenos have been slipping away to Surya long before the traditional Ayurvedic spa relocated to the Proper Hotel in Santa Monica last year. That said, we're happy to see the classic L.A. wellness haunt get its moment in the sun in it's new location thanks in part to celebs like Kourtney Kardashian and Travis Barker who recently shared about their Surya treatments and caused a surge of interest.

The Proper Santa Monica's lobby lounge

Booking spa treatments in L.A. can get tough once a celeb with a large following stirs interest with a whole new crowd. If you want to book your favorite Surya Spa treatments in style, The Proper and Surya Spa now offer a clever spa package that'll let you make the most of that post-spa bliss. The new package includes an overnight stay with access to the pool and our favorite Surya treatment of al time, the Abhyanga massage (just trust us!).

Santa Monica Proper's New Surya Spa Package

Includes: Surya Abhyanga "four-handed" massage (60 minutes)

After our gentle, four-handed herbal oil massage melts the stress from your physical body, an Ayurvedic Color Therapy session under our Crystal Lights soothes and realigns your energetic body. During Chakra Light Balancing, you’ll also be guided through a deep meditation, addressing whatever areas you’d like to focus on, such as health or relationships. Guests often experience a surprising, transformative, and lasting peace.

On check-in, guests with the Surya package enjoy a fruit plate and juices upon arrival to get you in that spa-like state of mind. AESOP Sunscreen and Aloe Vera are provided in-room so that you can enjoy the rooftop pool and restaurant.

All guests have access to additional wellness touch points throughout the property including the 24-hour state-of-the-art fitness center, weekend yoga, and the properties' two restaurants -- one on the roof and one in the stunning lobby. While in the lobby, check out the menu of Surya's new Ayurvedic lattes that we could drink by the vat-full. Each one is packed with potent, functional incredients and accompanied by a slice of warm Surya Bread.

*To book, a 2-night minimum stay is required with 14-day advance purchase.

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