Dave Asprey On Anti-Nutrients + The Deficiency No One Is Talking About

today, Dave Asprey's new book Smarter Not Harder hits shelves, and I've been poring over it for weeks. As a former TCM guest editor, creator of Bulletproof Coffee, host of The Human Upgrade podcast, and self-proclaimed “father of biohacking,” Dave's books always hit hard.

We appreciate Asprey's zeal for diving deep on the newest science and forging progress in the way we approach food, health, technology, and the way they intersect -- however controversial his takes may be (vegans, beware).

In the new book, one topic stood out to me most. In this excerpt from Smarter Not Harder, Dave talks about the modern diet and our over-consumption of anti-nutrients, specifically phytic acid. Enjoy this excerpt and skim our actionable suggestions below.

Let's Talk About Phytic Acid: Dave Asprey Wants You To Think About Anti-Nutrients

The biggest cause of friction in your diet is a natural plant chemical called phytic acid. Phytic acid is a potent anti-nutrient that binds to calcium, iron, magnesium, chromium, manganese, and zinc; when it binds to a mineral, it creates a compound known as phytate.

Once that binding happens, your body can no longer process the mineral and you get stuck in a less functional, less energetic state. Phytic acid has become a much bigger problem in the last decade as Big Food companies have succeeded in selling “plant-based” foods as being good for you and the environment, even though the real reason is that they are high-profit, low-cost foods. Phytic acid was one of the five anti-nutrients I wrote about in my first big diet book, but it’s an even bigger problem than was understood at the time.

The list of foods that are allegedly good for the environment and for you reads like a laundry list of high–phytic acid foods: nuts, seeds, beans, legumes, whole grains, soy, and corn. Humans don’t make meaningful amounts of the enzyme that cancels out phytic acid, so we can’t safely eat those foods unless we undertake arduous preparation techniques. Even worse, Big Food doesn’t have any incentive to use complex processing techniques to reduce the phytic acid in the foods they sell. We’re facing an epidemic of metabolic dysfunction and osteoporosis, and a huge amount of that can be traced to the increased phytic acid in “plant-based” diets in combination with our getting fewer minerals because of nutrient-depleted soil.

It’s a perfect storm nutritionally. We are eating fewer minerals and at the exact same time eating more of the stuff that sucks them out of our bones. The lack of resources is dragging us down.

To operate efficiently and generate full energy, your cells require a full dose of macro, or “big,” minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur), along with trace minerals (iron, manganese, copper, iodine, zinc, cobalt, and selenium) and ultra-trace minerals, which are biologically useful but found in only tiny quantities in Earth’s crust. These minerals help build critical proteins, move chemicals into and out of cells, and transmit signals. Most of us are deficient in at least some of them, and phytic acid is one big reason why.

Reducing the amount of phytic acid in your diet is therefore crucial for having more energy. Just look at the problems caused by mineral deficiencies: Low levels of chromium, vanadium, and selenium are associated with diabetes. A shortage of molybdenum slows down one of the body’s major detox systems. In general, you need minerals to make enzymes, the specialized proteins that facilitate the chemical reactions required to build cells and run your metabolism. Enzymes enable reactions that would normally require a lot of heat and energy to occur with very little energy. Take away the minerals, and your enzymes don’t work properly, causing more friction. Suddenly, you are losing the components that enable the magic of life to happen.

Although scientists have only recently begun to understand the chemical workings of phytic acid, our ancestors knew since prehistoric times that plants contain harmful compounds. The best way to eat grains and seeds (if you must) is to use traditional processing techniques, the kinds that few people do any more: sprout the seeds, then treat them with acid or ferment them, often for several days.

Go to Central America, and look at how the locals used to prepare quinoa. Quinoa can wreck your gut—and it does when you eat it the way it’s served now in the West—but in the local tradition, people fermented it for a couple days or pressure-cooked it to make it easier on the digestion. They didn’t know the exact chemical reason why those preparations helped, but what they were doing was breaking down the phytic acid in the plants.

From the book Smarter Not Harder. Copyright ©2023 by Dave Asprey. Published by Harper Wave an imprint of HarperCollins Publishers. Reprinted by permission.

What Next: 4 Ways To Manage Phytic Acid In Your Diet

To leave you with some actionable insights (beyond picking up Smarter Not Harder), here are a few tools that'll help you counter or reduce phytic acid in your diet.

Trace Minerals ConcenTrace Drops | Supplement with trace minerals. Add these low-sodium drops with 72+ ionic trace minerals to water daily.

Learn to soak beans and grains | Review our story on the simplest health tip ever, soaking grains and beans before cooking.

Swap to sprouted products | Where you can, swap to sprouted products. Philosopher Foods Sprouted Almond Butter is a great place to start.

Our Place Always Pan with Spruce Steamer Basket | Lightly steam veggies to help improve bioavailability and partially reduce anti-nutrients. We lover the steamer basket insert from Our Place!

Fermentation Crock | Pickles are all the rage and there couldn't be a better time to embrace the trend. Fermentation has a big impact on anti-nutrients and fermented veggies are great for gut health. Try your hand on fermenting at home with a full crock set-up, or quick pickle with a tutorial like ours HERE.

Terra Cotta Microgreen Sprouter | Start sprouting at home! We love this pretty terra cotta sprouter from Etsy if you really want to commit to the habit, but you can start even more simply with tips from our recent sprouting class HERE.

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How To Make Zucchini Hummus: Double The Tahini, Hold The Beans

We've been talking about beans a lot lately. The Blue Zones' Dan Buettner wants us to eat more. Everyone else in wellness wants to remind us to soak and sprout them like our great-grandparents did. 

There's no doubt that beans -- once properly prepared -- have a place in many healthy diets, but if you're on a cyclical keto or FODMAP diet, you may be looking to minimize them. In that case, this simple recipe for zucchini hummus without any beans at all could be a game-changer for you.

Get back on the lazy, dips for dinner plan with us and whip up this simple recipe from Kat Jamieson's self-published wellness guide, Blended. As an influencer with a passion for healthy entertaining and balanced living, Kat's recipes will provide you with elegant solutions and new ideas for living well everyday!

Zucchini Hummus Without Beans

Makes 2 cups

Ingredients:
2 large organic zucchini, peeled and chopped
2 tbsp olive oil
½ cup raw tahini
½ cup lemon juice
3 cloves garlic
2 tsp cumin
1 tsp salt
Fresh cracked pepper

Directions:
1. In a food processor combine all of the ingredients, blend until smooth.
2. Taste and adjust seasonings.

Read Next: Dips For Dinner: 3 Vegetarian Dips For Perfect Lazy Dinners At Home

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Anna Zahn, One of L.A.’s Top Body Sculptors Wants You To Practice Grace On Self

There's a natural connection between wellness and beauty, but our pursuit of both can get out of control and lead us to behave harshly toward ourselves. Between fitness protocols and skincare routines, it's easy to forget what the whole pursuit is about: joy, pleasure, and living our best lives.

I asked Ricari Studios founder, Anna Zahn to talk to us about her unique perspective on the topic. Anna offers some of the most highly sought-after body treatments available here in L.A., and with awards season in full swing, spots like Ricari Studios are booked around the clock. The whole Ricari brand is built on a holistic approach, so how does someone like Anna think about balance when it comes to body image and self-care?

Ricari's high-tech lymphatic drainage and infrared therapy treatment are designed to "boost collagen production, revive circulation, facilitate lymphatic drainage, smooth cellulite and flush puffy inflammation", all through means that are a total net gain for your health.  You can read more about our review of Ricari HERE.

Here are a few thoughts from Anna on keeping wellness and beauty goals healthfully framed within a sense of graciousness toward self...

3 Ways To Practice Grace with Self
from Anna Zahn of Ricari Studios

We are surrounded by a relentless amount of beauty and wellness narratives. But these narratives often aren’t compassionate to the ever-changing life circumstances we experience. The pressure to achieve some level of perfection as we navigate life's highs and lows more often leads us to disappointment and self judgment. Whether it's a red carpet or a big holiday, the pressure to achieve lofty beauty goals can add so much stress, rather than enact long term growth and development.

I hope we can all take some pressure off and invite sustainable shifts, positive intentions, and a more supportive outlook for this year.

As someone who has the privilege to be asked to contribute to platforms like The Chalkboard, it could be easy to slip into a list of recommended routines, products, and activities without highlighting the importance of practicing flexibility, self compassion, and grace towards these endeavors. I believe beauty and self-care should be a joyful experience that allows for flexibility, experimentation, and personal expression.

Instead of sharing a list of to-do's, I wanted to share some perspectives I practice with myself and recommendations that I’ve aligned with through my own process. I hope this can serve as an invitation to reflect, explore, experiment, delight, and welcome more ease in 2023!

01 Balance the paradox of ‘doing’ and ‘being’ | It’s important to balance focus with space to rest, reflect, enjoy experiences, process challenges, discover inspiration, and explore new methods of self-expression. The excitement of a new project, endeavor, or realization of a dream can often feel like a perpetual call to action, leaving little or no space to step away from execution.

Take a leisurely walk, soak in the bath, watch a transportive movie or simply rest at home — your dreams and goals will still be there when you return to them with a refreshed perspective.

Experiences that let me Be:
+ Nature of Things Relief Balm
+ Ricari Studios Signature 95M Treatment
+ Aromatherapy Associates Linen Spray

02 Embrace failure + discomfort | I believe failure and sitting in discomfort is essential for growth, development, creativity, and innovation. This courage to change (yourself or the world around you) isn’t always easy or joyful, which is why I believe embracing these experiences is so important.

Whether you’re trying to drink a glass of lemon water every morning or launch a rocket into space, failure and discomfort are inevitable. Check in with yourself, embrace this process, and find the courage to continue trying. Integrating the growth and perspective these “failed” experiences provide can open up new opportunities and venues for positive change.

How I support challenge:
+ Headspace Meditation App + Therapy
+ Oura Ring
+ Moon Juice SuperYou, Magnesi-Om, Ting

03 Prioritize pleasure | Living and thriving are two different things, and if you’re in a position to do the latter, why waste that opportunity? La joie de vivre, la bella vita — taking pleasure in your life doesn’t have to cost you anything, but can mean everything. What are we doing here if not making space for joy and pleasure in our lives?

Spending quality time with loved ones, signing up for a fun dance class, or luxuriating in that ten-step skincare routine are few of the many ways we can incorporate more pleasure in our day-to-day. When we are moving through change and challenge, a little time for pleasure can go a long way. Discover what brings you joy and allow yourself the freedom to embrace it.

What brings me joy:
+ Gyrotonic with Lauren Puente
+ Higher Dose Infrared Mat
+ Korean Spa/Olympic Spa - Scrub Treatment and Saunas

Read Next: 10 Unspoken Rules of The Korean Spa

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Why Soaking Grains Before You Cook Them Is So Crucial For Your Health (Hint: Anti-Nutrients)

Soaking grains is a traditional method of food preparation. Once widely used throughout cultures of the world, the practice has nearly disappeared from the average family kitchens. It's time to recover the wisdom our great-grandmothers knew and return to practices like soaking, sprouting and fermenting our grains, nuts and seeds.

Why? The "anti-nutrients" we consume when grains, nuts and seeds are not properly prepared may surprise you.

A few doctors and wellness leaders have been ringing the alarm about the dangers of a diet high in phytates and lectins over the last few years. The truth is that anti-nutrients are everywhere in our modern diet, especially for those who are plant-based. We'll be talking about this in depth this year, watch for our story on phytic acid with Dave Asprey next week.

Be warned that the topic of anti-nutrients can be frustrating and overwhelming! We received so many frustrated reader comments when we first featured Dr. Gundry's The Plant Paradox! Learning to avoid them takes some education and adjustment.

For now, here's a simple explanation about why and how to soak your grains at home from our former Nutrition Editor, Lauren Felts CN in a piece we first ran years ago. Have questions? Let us know in the comments!

How To Soak Grains + Why You Should... 

soaking grains 101: Submerging grains in warm filtered water and an acid medium makes them easier to digest and their nutrition more bioavailable. It's an ancient practice used for all grains including wheat, buckwheat groats, farro, oats, kamut, quinoa, millet, bulgur, rice, amaranth and barley.

Why you should try it: By nature, grains contain anti-nutrients called phytates, or phytic acid, that block the absorption of key minerals. They bind to important minerals, such as zinc, magnesium and iron, which can lead to mineral deficiencies, and poor bone, teeth and immune health.

While cooking the grains does break down phytates to a degree, it's not enough to prevent them from influencing mineral levels. That is why soaking grains before cooking them is such an important step in grain preparation. Soaking grains activates an enzyme called phytase. Phytase effectively reduces the phytic acid content of the grain so that the minerals are available and easy to absorb.

Let's make some: Soaking grains is an incredibly easy process! The real trick is in planning ahead of time. You'll need your grain of choice, a large bowl, an acid (more below), and a clean kitchen towel.

+ Take your chosen grain and add to a bowl.
+ Add enough warm water to cover the grain
+ Add your chosen acid medium (about one teaspoon of acid to one cup of water). There are quite a few acid mediums to choose from. Dairy options include whey, cultured buttermilk, raw yogurt or kefir. Non-dairy options include lemon juice, non-dairy kefir, or unpasteurized apple cider vinegar.
+ Once the acid is added, cover the bowl and soak between 12-24 hours. Once ready to cook, rinse the grain thoroughly, and cook as normal!

Here's What's Inside Dr. Gundry Of The Plant Paradox's Refrigerator

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Inside Great White Melrose: On Orange Wine And Mushroom Fries

There's an all-day cafe style that's taken over Los Angeles in the past few years, and we can't get enough of it. While some of LA's most celebrated restaurants are highly exclusive and nearly invisible from the street, this new breed of hotspot is designed to spill right out onto the sidewalk.

Since it opened in 2017, Great White in Venice has nailed the charming, but sexy aesthetic that defines the all-day cafe genre, and we're thrilled to see the brand expand across the city.

We spoke with Great White co-founder and creative director, Sam Cooper to ask a bit about his philosophy on food, design, and their buzzy new Melrose location. The cafe is an instant hit here, nestled next to Gracias Madre among West Hollywood's most trending brand storefronts and restaurants. It's stunning façade is wrapped in a deep coral shade that matches Cooper's childhood home in Australia.

Great White in a nutshell: We wanted to create a casual all-day concept that serves fresh produce prepared with thoughtful simplicity, and delivered in an easy-going, casual, and friendly way. Our menu is helmed by Chilean chef Juan Ferreiro (formerly of Per Se).We are a restaurant for all times of day, all days of the week — the kind of place where great coffee bleeds into lunch with a glass of wine in the afternoon and then dinner. The community and focus on conversation, and sharing experiences through great, yet simple food—never too dressed up but not too casual either—is very important to us.

the Great White aesthetic in 3 words: Coastal, textured, casual.

the perfect order from the Great White menu: For dinner, I really like to start with our Citrus and Burrata and our Mushroom Fries followed by the Crispy Fish. I am really proud of our rotating natural wine program and will typically have a glass of orange or red.

influences that inform the Great White look and feel: We designed and built each of the restaurants from scratch and were really influenced by travel and places that inspire us around the world and a blend of different coastal cultures coming together.Much of the aesthetic influence comes from coastal regions with plastered walls, soft woods, clay wall lights and our artwork. The new Melrose location continues to reflect that sensibility, but with a West Hollywood twist. It has a large outdoor patio with twin fireplaces and reclaimed cobblestone flooring from Germany. The doors that open onto it are custom… everything just has its own unique twist whilst still aligning with the other venues. It’s important for the space to work just as well for breakfast as it does for dinner, which is one of the design challenges we faced. The aesthetic has to work for all phases of the day.

Great White feels very Los Angeles – what elements do you think give it such a local feeling? L.A. is such a patchwork of different neighborhoods and communities, and every location breathes new life into our brand. It is so important to reflect the local community in each of our spaces so that they are distinctly their own, whilst all retaining the same casual, coastal-inspired sensibility that Great White has become known for. It is a design challenge we relish with each new location!Each of our restaurants is designed to blend the indoor and outdoor dining areas and to be visible from the street, this was intentionally developed to create an instant relationship with the neighborhood. We feel this emphasis on inclusivity and community in all our locations — something that is very present in our favorite cafes in Australia and Europe.

i'm obsessed with the sconces throughout the cafes. Can you tell us more about them? We designed them with a ceramicist in Malibu that we met whilst surfing! Each one is made by hand and a riff on the type of clay sconces you might find in traditional buildings in Greece and Italy. We went through multiple different prototypes to find the perfect ones.

on sustainable design: Much of the wood used in the new location is repurposed from a 100-year-old barn in Idaho and the patio flooring is 150-year-old reclaimed cobblestone from Germany. We wanted a timeless feel and to work with recycled materials to give the overall design a feeling like it’s been there forever. There is no plastic anywhere in the design. Our Melrose location is our first to have a private dining room, but it is actually outside, so guests get all the benefits of fresh air but still with the intimacy and privacy of a standalone space.

favorite Melrose neighbors: Byredo, Acne, Madhappy, and Palace are all right across the street from us. We have created close relationships with their teams. I love the design of their stores, their products, and the great people that work there.

3 of your favorite design inspirations: Olive Ateliers, Pat McGann gallery and Eco Outdoor.
What is next for the Great White brand? We’ve been focused on opening our Melrose location and are so happy with how the community has embraced us. We have recently signed other new exciting locations which we’ll be able to talk about soon. There are so many great cultural influences that permeate our current menus, and we are really looking forward to exploring this even further with our new ventures.

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6 Genius Things To Make With Protein Powder (That Aren’t Smoothies)

Nearly everyone is looking to get more protein in their diet, especially plant-based females. More and more research is concluding that the RDA for protein could be vastly underestimated.  Since our bodies don't store protein in the same way that they store carbs and fats, it's important to have a long list of protein-rich foods to enjoy easily, every single day.

Enter: protein powders. Finding a high-quality protein powder and sneaking it into a variety of snacks and meals can be a real game-changer. We've been testing Anima Mundi's new Chocolate Protein Superfood Powder for weeks now. It's plant-based, super-blendable and packed with seven additional superfoods to nourish you every day.

Learn more one of our top picks for protein powders below, but first, here are a few of our favorite ways to put a good chocolate protein powder to use!

6 Genius Protein Powder Ideas (That Aren't Smoothies)

01 | protein Pancakes: Pancakes don't have to be a carb and sugar bomb. Turn a weekend favorite into a weekday powerhouse with this recipe for protein pancakes. Adding a scoop of Chocolate Protein Superfood Powder changes the game, adds easy to blend nutrients, while still letting you enjoy a cozy morning classic.

02 | Overnight oats: Adding a protein powder to your overnight oats is one of the easiest ways to increase your protein in the morning or afternoon! Batch a few on the weekend for the quickest high-protein snack ever. We keep these jars in the fridge for an easy late-afternoon energy boost.

03 | a Protein latte: One of our EIC's favorite ways to use chocolate protein powder is in a latte! Only a few protein powders blend well enough for this to work and Anima Mundi's is one of them. Add one half to a full scoop to your second cup in the morning for a nourishing dose of adaptogens and plant-based protein.

04 | chocolate Chia pudding | If you regularly eat chia pudding in the mornings, you know how easy it can be to swap in new ingredients to achieve totally new flavors. We love this version for it's chocolate mousse-like texture. Swap in Anima Mundi's Chocolate Protein Superfood Powder instead of the carob flour and you've got tons of protein!

05 | protein Donuts: The best thing about a chocolate protein powder is how you can add it to a decadent dessert and feel good about supporting your body's vital building blocks without depriving yourself. These fudge donuts get us every time.

06 | no-bake bars: Packaged protein bars are often packed with a ton of unwanted ingredients. If you're looking for an easy way to add protein while you're on the go try these nutrient-dense fig bars to your next meal prep session.

What You Should Know:
Anima Mundi's Chocolate Protein Superfood Powder

Herbalists understand how to get the most out of botanicals and plants, so this protein powder is a unique blend that has benefits way beyond a simple macronutrient supplement.

The ingredients in Anima Mundi's Chocolate Protein Superfood Powder have been traditionally used for energy, strength, stamina, and resilience. This blend is high in both fiber and protein (15g per serving), which makes it an exceptional ally for pre- and post-workout nutrition. Adaptogens and superfoods like cacao, maca and cordyceps help to support the adrenals and encourage stamina. Best of all, the prebiotic rich, plant-based powder is a great source for sustainable energy and recovery that may help regulate blood sugar, treat adrenal fatigue, and reduce the overall toll that excessive stress takes on the body.

Educate yourself on these unique Amazonian ingredients that have been treasured for centuries, and how they support sustainable energy, recovery, stress reduction, and more:

Maca | Used as a medicinal food for centuries by the people of the high altitude Andes regions of Peru and Bolivia. As an adaptogen, it supports overall wellbeing and a healthy mood. According to folk beliefs, maca is also an aphrodisiac and energy booster with the potential to increase exercise performance and more.

Cordyceps | Considered an energizing “heal all” in Traditional Chinese Medicine for hundreds of years. Its main supportive actions include boosting mental and physical strength, improving energy, endurance and stamina, and enhancing libido. Our beloved mushrooms are grown in a small farm, 100% organically and sustainably, in Washington State. They are cell wall extracted for optimized bioavailability, and contain both fruiting bodies and mycelium.

Sacha Inchi | An Amazonian “super seed” and source of fiber that has been used for centuries in indigenous communities, with 95% of the world’s production concentrated in Peru. Research suggests it may support healthy cholesterol levels, gut and heart health, and improved blood pressure and weight loss.

Carob | Long celebrated for its high fiber and mineral content, as well as its low fat levels. The fruit of an evergreen tree cultivated in the Mediterranean region, carob is rich in fatty acids, carbohydrates, fiber, and amino acids.

Baobab | A tree that grows in parts of Africa, the Middle East, and Australia whose wild-harvested fruit and powder contains high levels of vitamin C, potassium and carbohydrates, and may support a vast array of medicinal benefits. Many traditions consider its leaves, bark and seeds capable of treating almost any disease, improving digestive and skin health, and supporting the immune system.

Suma | Known as para toda (“for all things”) throughout South America and Brazilian ginseng in much of the rest of the world. Cardio supportive and libido boosting, the indigenous peoples of the Amazon region have used the root for generations for a variety of health purposes, including energy and stimulation, and to support athletic performance and recovery, while also protecting against the potential side effects of stress.

Yacon | A common part of South American diets that looks like a sweet potato and is said to taste similar to a pear. Often referred to as the “diet potato”, research has demonstrated its potential benefits for gut and bone health, as a mild appetite suppressant, and its many biological properties that support healthy blood sugar and cholesterol levels, insulin, and mineral absorption, among others. Its benefits extend far beyond the gym.

6 Things To Consider Before You Buy A Protein Powder

While looking for a protein powder to consume regularly asking the right questions is fundamental. What’s in so many of these products is often not derived from natural sources, and can be downright toxic for your health. In one study, researchers found over half of the 134 products they tested from 52 brands contained high levels of pesticides, heavy metals, and other carcinogenic and infertility-causing toxins. That’s scary to even think about, let alone to consider consuming!

When seeking the highest quality protein powder, check the label and ask these questions first:

Does it have any weird fillers or additives?
Often “spiked” with empty fillers, many commercial protein powders use extra ingredients that are known to cause gastric distress and digestive issues.

Does this product contain heavy metals or chemicals?
Shocking truth: arsenic, cadmium, mercury and lead were found in 15+ processed protein powders in a lab test by Consumer Reports.

Are GMOs (Genetically Modified Organisms) part of the package?
Beyond the full scope of how GMOs affect human health (research remains scarce while public skepticism is still very high), there are real biological, ecological and economic concerns we should all be concerned about as beings who eat to stay alive! Instead, look for GMO-free products.

What “natural flavors” are in this product, and what does that even mean?
“There seem to be about 1,000 chemicals in the GRAS category that have not been researched or approved by the FDA or anyone else,” Nourish Schools co-founder Casey Seidenberg wrote in The Washington Post. GRAS = Generally Regarded As Safe, but Seidenberg and others rightly question whether “unstudied natural flavors” can be considered safe or healthy.

Is there any real chocolate (or other flavor in the name/description) in the recipe?
As a general rule of thumb, if you don’t recognize multiple ingredient names, there’s probably not any “real” food (i.e. not artificially made) in it. The American Council on Science and Health does a great job detailing the exploitation of customers by the “natural fallacy”.

Does it have sweeteners?
Most powders have either synthetic sweeteners or lots of sugary stuff of sorts. Be sure to keep a KEEN eye if you’re looking for zero sugar.

Discover Anima Mundi's Chocolate Protein Superfood Powder. We're loving the easily blendable powder in pancakes, smoothies and lattes -- let us know what you use it in!

Read Next: 9 Major Clues You Have A Protein Deficiency

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 Anima Mundi. 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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In The Kitchen With Mia Rigden: On Low-Sugar Snacks, Zucchini Pesto + Emergency Champagne

Taking a peak inside the kitchens of foodies, chefs and nutritionists is one of the quickest ways to get inspired when you're lost on good snack and dinner ideas. Join us in skimming through Mia Rigden's contribution to one of our favorite series of all time.

Mia is a board-certified nutritionist, trained chef, and author. Her new cookbook, Foodwise: A Fresh Approach to Nutrition with 100 Delicious Recipes will teach you nutritious recipes alongside a slew of helpful tips and shopping ideas. It's a beautiful book full of easy-to-digest ideas -- take a glimpse through Mia's kitchen below. If her daily habits resonate, pick up a copy of the new book next! 

In The Kitchen With Mia Rigden

Name: Mia Rigden

Cookbook: Foodwise

Food philosophy in short: If it’s not delicious, it’s not good for you.

What’s always in my fridge: You will always find ingredients for a smoothie: spinach, almond milk, nut butter, berries (sometimes in the freezer), and flax seeds.

What’s never in my fridge: I never say never.

7 staples always on hand: Fresh salad greens, bread, rice, eggs, a few lemons, good quality olive oil, and an interesting salt blend.

3 dishes I’m making most often: Super Green Spaghetti with Zucchini Pesto, Cauliflower + Brown Rice Pilaf, Nut, Seed + Protein Bread – all from Foodwise!

Go-to proteins: Rotisserie chicken, eggs, salmon.

Read Next: How To Serve Store-Bought Chicken Without Embarrassing Yourself

Favorite veggies: Green beans, eggplant, leafy greens of all shapes, shades, and varieties.

Favorite condiments: Sriracha (I love Yellow Bird), kimchi, coconut aminos, and a homemade pesto.

Ingredient that makes everything better: Flaked sea salt.

Must have munchies: Smoked almonds, Mary’s Gone Crackers with Kite Hill cream cheese, a crisp apple and peanut butter.

Read Next: How To Make Chef Tal Ronnen's Kite Hill Vegan Cheese Plate

No fail kids treats: Once Upon A Farm smoothies, fresh fruit, and my personal favorite: peanut butter and banana sandwiches.

Sweets: Hu Kitchen chocolate or vanilla Dream Pops (the most insane organic, low-sugar, dairy-free bon bon).

Must have pantry staples: Pickled red onions, olives, flaked sea salt, lemons.

Dairy or non-dairy Faves: I’m obsessed with Cocojune yogurt, and love a good goat’s cheese.

Favorite places to shop: Local farmers’ market, Erewhon.

Best bargain: Grow your own herbs.

Best label reading tip: Aim for single digit grams of sugar per serving size you’ll actually eat.

Craziest thing I buy: I will go to the ends of the earth for a can of my favorite sparkling water, Sanzo. The calmansi and yuzu flavors are divine.

Favorite splurge: Fancy butter from Gjusta.

For last minute entertaining: A chilled bottle of bubbles for unexpected celebrations.

Read Next: In The Kitchen With Sophia Roe: On Pet Nat, Chili Crisp + James Beard Awards

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The Perfect Day I Spent Inside Baja’s Best Wellness Retreat, Rancho La Puerta

For three years, I promised myself that I would celebrate all of my hard work with a large investment in myself in the form of a holistic wellness retreat. Travel? Organized. Food? Included. Accommodations? Luxurious. Activities? Abundant. People? Likeminded. Self? Transformed.

Three years later, I finally actualized my plan, landing on Rancho La Puerta in Baja California, Mexico. This would become my final destination for true transcendence, wellbeing, and revelation. And my friend was coming with me.

All we knew of the ranch was that it was “that place my mom’s friend just came back from.” There was a slight risk that we were about to enter into a hippie retirement community, or maybe a cult commune. Thankfully, such was not the case….

What we discovered just three miles from the Tecate border within Rancho La Puerta’s gates was much more than we could have ever imagined.  

Inside Rancho La Puerta in Baja California, Mexico

Some might say that Rancho La Puerta was ahead of the wellness spa trend, others would say that Rancho La Puerta started the trend itself.

Founded in 1940 by Edmond and Deborah Szekely (who also founded the highly coveted, celebrity-adored Golden Door in California), Rancho La Puerta started as a “health camp” that was meant to draw in health seekers from the U.S. and England. What started as a single adobe shed has now evolved into 4,000 acres (you heard me) of STUNNING land. The best part? The ranch is still completely family owned and operated, which has allowed them to continue to embrace their original motto of “Live simply, respect the body’s inherent wisdom, and embrace a life in nature.” 

With over 50 workout classes and activities, hyper-local vegetarian and pescatarian meals, notable speakers from all over the world, and literally some of the best spa treatments I’ve had in recent years, I can confirm that their other motto of siempre mejor (“always better”) has given the ranch modern flare, capturing new ways to satisfy their ranch die-hards while also attracting newbies to the wellness scene. 

Some things worth noting…

THE NATURE | Rancho La Puerta is not a “wellness farm,” but rather an actual (organic) farm of wellness. Diverse vegetation covers every single touch point of the grounds, making it feel like you’re walking through an ethereal wonderland at all times—none of which is accidental. Every path twists and turns, forcing you to take more steps to your final destination. Not out of a caloric deficit, but rather in the hopes of an appreciation of nature’s abundance.

Rancho La Puerta sits at the base of Mt. Kuchumaa, which is a protected indigenous land. Those who run the ranch regard the mountain as the ultimate protector, and we were advised to ask the mountain to send us vivid dreams and clarity during our stay. Whether you’re spiritual or not, experiencing one full moon above that mountain will change you for the better.

 THE ACTIVITIES | Before we even arrived at the ranch, we received a menu-style pamphlet that had each day’s activities outlined by the hour. Sound baths, daily hikes, meditation, yoga, pilates, circuit training, saunas, steam rooms, massages, cooking classes, life coaching, dancing, singing (!), pickleball (people are obsessed), watsu, and documentary films were just some of the many options to fill the day.

I’ll admit, the Virgo planner in me immediately activated and therefore got slightly overwhelmed. But as soon as I started organizing my days, the anxiety left my body, and excitement took its place.

THE FOOD | The majority of their food is sourced directly from their farm (yes, that means a lot of beets). All of their meals are local, organic, seasonal, low-glycemic, and based on the slow-food movement, meaning everything on the menu has been thoughtfully curated to support your daily activity levels, optimal digestion, and desire for renewal.

I will say, as a Los Angeleno, I required some modification to get closer to my usual low-carb lifestyle. However, asking for gluten-free, dairy-free options was a no-brainer. 

Hot tip: Always ask for avocado, and don’t be afraid to double up on their spa portions. If you’re not in the mood for a heavy breakfast or lunch, opt for a build-your-own-smoothie at their juice bar.  

THE SPA | If you’ve ever been to a high-end spa, paid through the roof for a massage, but left feeling more uptight than the moment you walked in, this is not that. 

The ranch’s spa and its exceptional treatments did not disappoint.

I received a Ranch Classic Massage, a Head-to-Toe Relaxing Massage, and a Biodynamic Craniosacral Massage during my stay, and oooohhhh boy did I leave my body, they were that good. After being worked every which way ‘til Sunday, you have the option to head upstairs to their beautiful relaxing area, accompanied by a dry sauna, steam, jacuzzi, and cold plunge. Take me to the high heavens!

Even though I felt like I had a good balance of treatments during my overall stay, I would 100% spend a bit more next time to try more options from their incredible treatment menu –their full body herbal wrap and core essential facial are at the top of my list. 

THE STAFF | Every single staff member was a local, many of whom were “legacy.” And by legacy, I mean legacy. We met several staffers who, when we asked how they had discovered Rancho La Puerta, said “My [insert relative] has worked here for [insert multiple decades]. They started as [insert beginner job] and now run the [insert high-level job] at the ranch.” 

The people who provide the resort with such outstanding (and honestly just super kind) service love working at Rancho La Puerta because they are treated like a true part of the experience. They speak about the ranch as if it is a part of them, and that contributes to a truly meaningful customer service experience.

My Perfect Day

What is so brilliant about the setup at the ranch is the rhythm in which they plan the activities. For the first four-ish days, you ramp up and dive right in. Given the selection, it’s definitely an “eyes are bigger than stomach” moment where you just want to try everything all at once. But just as you think you’re about to burn yourself out, the tempo of the program starts to change and slows down in an attempt to prepare you to re-enter your everyday life.

Here is the diary of my favorite day at the ranch…

6:05am | Organic Garden Breakfast Hike

Hiking in the dark up a mountain when it’s certainly cold outside is not ideal. But right as I thought I might regret the four-mile trek alongside Mt. Kuchumaa, we landed at La Cocina Que Canta, the ranch’s farm kitchen, which sits on the property’s actual farm. Imagine a Nancy Myers movie, but make it bienestar, which Google tells me is wellness in Spanish.

Don’t think this was just a hike. We landed upon a freshly cooked batch of gluten-free, vegan pancakes, chilaquiles, scrambled eggs, refried beans, and green juice shots. It was hands down one of the most memorable meals and mornings we had during our stay.  And we were back before all the activities began again.

9:00am | Pilates Reformer Level 2

The ranch offered an array of pilates classes—cadillac, arc barrel, mat, tower, and reformer, and I found each one to be worthwhile. Having something that incorporated strength training, stretching, and stability was the perfect way to kick off my day—especially given my newfound activity level and exercise routine. 

The level 2 reformer class, while practicing the fundamentals, still managed to kick my a** (while lifting it, of course), preparing me for the day ahead. 

10:00am | Dance: Cardio Hip Hop: Flashback 90s

No, YOU stop. Connie, the dance teacher, was an icon, a legend, and a queen. My friend and I continued to return to her classes throughout our stay, but the 90s Hip Hop class was a MUST NOT MISS.

Once we started hearing Mariah Carey’s “Fantasy” remix, we knew we were in the right place. We were led through, what can only be described as, a Millennium dance studio routine that left me saying, “I’m like, an amazing dancer.” Thankfully, there are no judges to confirm or deny.

11:00am | Infrared Sauna

Almost every day, I booked an hour to “sweat it out.” Given that I was eating differently than normal and working out more than usual, it felt incredible to optimize my detoxing routine, and recover quicker. My sleep was deeper, and my body felt ready for the next day every day, which is all I ever ask for on a vacation.

Hot Tip: Although the infrared sauna is included in your stay, you should book it for the week so you can avoid any sweating-style Hunger Games.

12:30pm | Lunch Break

2:00pm | Ranch Classic Massage 60 minutes

Have you ever had a massage that unlocks all of your chakras, your Qi, and your truth? 

This kind of classic is a mainstay at the ranch for a reason. The masseuse varied the massage based on my own needs throughout, leaving me limber, relaxed, and in a perpetual dreamstate.

4:00pm | Hands-on Cooking Class at La Cocina Que Canta with the Visiting Chef

The cooking class was not a class. It was a collaborative private dinner. 

All eight of us were tasked with making parts of the meal, which was hysterical, at times clumsy, and endlessly delicious. Highly recommend.

8:00pm | Speaker Series | Visualizing Your Intentions

After a jam-packed day of movement, eating, and socializing, it was so relaxing to sit in a calm room, where we were engaged in mindfulness practices for intention-setting. We wrote down all of our challenges, wins, and hopes for the year ahead, and then got to burn the past in a literal fireplace, which I have to say was very satisfying.

Final Thoughts

Whether you’re looking for a four-day reboot, or an eight-day transformation, Rancho La Puerta offers just the right balance of wellness-meets-fitness-meets-mindfulness.

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5 Clean Beauty Brands with Black Female Founders Inspiring Us Now

The Fifteen Percent Pledge hosted their Second Annual Gala earlier this month at the New York Public Library. During the evening, Christina Funke Tegbe of 54 Thrones was awarded the first-ever Achievement Award grant and it got me thinking about all the incredible black female founders making moves in the clean beauty space right now.

Model Anok Yai (shown above) also attended the gala in this gasp-inducing look above from Ferragamo's Maximilian Davis. As one of my favorite beauty moments of 2023 so far, I've been looking for a way to weave the look into one of our stories, and this story seemed like the perfect chance. While you may not be headed down the red carpet any time soon, let Anok's dewy makeup look and dramatic metallic eye inspire you as you explore all the products below. Here are the five women whose meaningful missions and high-performance products stand out to us most lately...

5 Clean Beauty Brands with Black Female Founders Inspiring Us Now

Christina Funke Tegbe, Founder 54 Thrones | Best known for her shea-based body butters, 54 Thrones is committed to sourcing African-grown, organic botanicals for their skincare products and reconnecting people with traditional African beauty rituals. The brand's name reflects the 54 countries of Africa. While sourcing decadent ingredients like Ugandan vanilla, Ethiopian honey, Egyptian lavender and championing skincare stars like marula oil and blue tansy, Christina reminds us all of clean beauty's African roots.

Nyakio Grieco, Co-Founder thirteen lune, Founder Relevant: Your Skin Seen | Nyakio has been in the clean beauty space for quite some time. With two notable projects in the works, she tops our list of black female founders to watch.

As co-founder of Thirteen Lune, Nyakio is on a mission to "reframe how Black and Brown beauty brands are perceived". An inclusive beauty retail experience, Thirteen Lune's offerings suit skin types and tones of all kinds from 73 black-owned brands, including many that are found solely on their platform. Nyakio also has her own skincare brand, Relevant, offering modern skincare solutions that work for all skin types, most notably with their award-winning One & Done Everyday Cream, a sunscreen, moisturizer, serum and primer all in one. Nancy Twine, Founder Briogeo | I first met Nancy years ago on a clean beauty panel at Fred Segal. Briogeo was just launching, but Twine's passion for revolutionizing the haircare space was apparent right from the start. Since then, the brand has gained shelf space at some of the more important beauty retailers across the country and has earned a devoted following thanks to their thoughtful and effective products. Do not sleep on their cult-hit Scalp Revival micro-exfoliating shampoo, an all-time favorite with both our readers and our team!
Tisha Thompson, Founder and CEO of LYS Beauty | Tisha is on a mission to build confidence in every LYS customer. With irresistibly fun packaging (their signature triangular cases are a whole thing), an affordable price point (everything is under $30!), and formulas that meet both Sephora and Credo clean standards, LYS Beauty has become the modern girl's go-to for makeup that does it all. Best-sellers include their serum foundation that comes in a whopping 35 shades and a matte lipstick with nearly 8,000 hearts at Sephora.
Diarrha N'Diaye-Mbaye, Founder of Ami Colé | The Ami Cole brand is all about celebrating melanin-rich skin and Diarrha's collection of 8 clean makeup products have received a ton of buzz. Products like the lip treatment oil and skin-enhancing tint blur the lines between skincare and makeup, which is why they have both become Sephora best-sellers.
Tracee Ellis Ross, Founder of Pattern Beauty | When actress Tracee Ellis Ross couldn't find the perfect hair products for her own curly hair, she decided to take matters into her own hands and create her own. Her hair journey is documented here in a very relatable post complete with the awkward tween photos we've all got hidden somewhere.

Pattern Beauty was a dream in the back of Tracee's mind for nearly 20 years, and the final result is a brand that's beautiful, educational and filled with life-changing solutions for those with curly, coiled and textured hair. Explore Pattern Beauty's best-sellers HERE.

 

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9 Reasons Why You (Almost Definitely) Need A Magnesium Supplement

Do you feel overwhelmed by supplements? If the answer is yes, you’re not alone in the struggle. There are so many options—how do you know which ones to take? Walking down the supplement aisle or scrolling through pages (and pages!) of supplements on Amazon can make even the health savviest person’s head spin.

The good news? There are a few supplements almost everyone can benefit from. One of them is a magnesium supplement, a mineral supplement that’s shown promise to help with anything from constipation and insomnia to headaches and anxiety.

Why do most of us need more magnesium? Certain lifestyle and environmental factors put the body's magnesium levels at risk. Here’s why you almost definitely need to be supplementing with this important mineral according to Gretchen Lidicker, author of  Magnesium Everyday Secrets.

Shop TCM Top Picks: Moon Juice Magnesi-Om, Cymbiotika Liposomal Magnesium L-Threonate, The Nue Co. topical Magnesium Ease

9 Reasons To Consider A Magnesium Supplement

You’re stressed (and stressed often) | Magnesium plays an important role in the stress response. In fact, in the 2011 paper titled "Magnesium in the central nervous system," the author wrote, ”Magnesium status is highly associated with stress levels, with both stress and hypomagnesemia [AKA, low levels of magnesium] potentiating each other’s negative effects.” In a classic snowball effect, being stressed can leave you at risk for magnesium deficiency, and magnesium deficiency can negatively affect the nervous system, making you more stressed.

You can’t live without your morning coffee | There’s nothing better than warm cup of coffee—or better yet, a Turkish latte with fresh mint and cardamom—first thing in the morning. But according to science, this daily ritual could put you at risk for magnesium deficiency. In an article published in Open Heart last year, caffeine is listed as one of the primary causes of magnesium deficiency. This connection is no reason to cut caffeine out of your life completely, but if you’re hitting the espresso shots pretty hard, you might want to consider adding some of these caffeine-free superfood lattes to your routine.

You aren’t eating enough high-magnesium foods | Magnesium is an essential mineral, which means we have to get it from our food because our body’s don’t make it on its own. Lucky for us, some of the best foods on earth—we’re talking dark chocolate, salmon, leafy greens, avocado and cashews—also happen to be rich in magnesium. Adult women should aim for about 315 milligrams of magnesium per day through diet.

Even If You are eating high-magnesium foods | While you’re diligent in piling your plate high with leafy greens, it’s still possible you aren't getting enough magnesium. This is partly because of soil mineral depletion, which means the soil we grow our food in isn’t as rich in minerals as it used to be. Sadly, the leafy greens we eat today don’t have as much magnesium as they did 50 years ago.

You find yourself eating on-the-go | As a general rule, processed and packaged foods have less magnesium than fresh foods. In fact, according to a 2018 review paper on subclinical magnesium deficiency it was noted, "Processed foods, fat, refined flour and sugars are all devoid of magnesium, and thus our Western diet predisposes us to magnesium deficiency.” If you find yourself eating on-the-go on the reg, try packing snacks that are high in magnesium such as nut and seed butters or kale chips. Or, if you’re really feeling ambitious, combine the two and whip up this Kale Chips + Cashew Butter recipe.

You take a daily medication | Did you know that certain drugs can deplete the body of magnesium or prevent it from being absorbed in the first place? It’s true. According to the article “Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis,” just a few of these include antacids, proton pump inhibitors, diuretics and oestrogen therapy.

You enjoy happy hour on the reg | While the occasional glass of wine or cocktail is no big deal, more significant alcohol has been connected to lower levels of magnesium in the body. Alcohol acts acutely as a diuretic, “causing a prompt, vigorous increase in the urinary excretion of [magnesium],” according to a study published in the Journal of the American College of Nutrition. If you’re concerned about magnesium, becoming more aware of alcohol intake or experimenting with cutting back could make the difference.

You have digestive issues | GI disorders such as Crohn's and celiac disease can lead to magnesium depletion. And if something is awry with your gut health, you might not be absorbing magnesium properly even if you are taking a supplement. If your GI issues are severe, an IV supplement—which are ever-growing in popularity—might be an option to discuss with your doctor.

You love carbs | This is a trick question because of course, we all love carbs. But according to a paper published in 2011, increased intake of carbohydrates is associated with reduced levels of magnesium. Focusing on carbohydrates that are also good sources of magnesium—like black beans or edamame—is a great way to get the best of both worlds.

With high stress levels, mineral depletion and no shortage of packaged foods, our modern lives contribute to the perfect storm for magnesium deficiency. Luckily, taking a magnesium supplement is often a quick, cheap and easy solution.

Shop Our Top Picks for Magnesium: Moon Juice's drinkable Magnesi-Om, Cymbiotika liposomal Magnesium L-Threonate packs, The Nue Co. topical Magnesium Ease

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How to Make Stuffed Dates: 3 Ways To Make The Ultimate Healthy Treat

The sexiest desserts are also the simplest to make. No, it's not an oozy lava or layer cake, one of our all-time favorites when it comes to chic treats are stuffed dates.

These super healthy, raw and modern munchies are the ultimate afternoon pick-me-up or healthy sweet party food. They're bite-sized and basic in the best way -- making them only requires a couple of ingredients you might already have on hand. Best of all, they're all-natural, packed with essential nutrients, and without a stitch of refined-sugar in sight.

We were recently reminded of our love for stuffed dates from Christine Tusher, the healthy lifestyle blogger behind Culture Kitty. Then we fall upon the photo up top from The First Mess and all bets were off. Below, we're sharing three easy ideas that will help you make stuffed dates at home right away!

Any dates will do for these recipes, but if you want to go all-out, the best dates we've ever tried come from Magic Dates in this 'flight' of four date types!

Hemp seeds + Cashew Cream |This stuffed date recipe (here and shown below) comes from one of our holiday cooking classes with Jenni Kayne. The texture of raw cashew cream, crunchy hemp seeds, a bit of pepper and the dates themselves is to die for and worthy of any holiday party spread -- or just a dreamy afternoon snack.

Cashew butter + dark Chocolate | Nut butter is the quickest and simplest way to stuff a date. Another version from Tusher, slice a dried date in half and remove the pit. Fill with a tesapoon of cashew butter and top with Altereco Super Blackout dark chocolate.

Bourbon Vanilla + Coconut yogurt | Tusher's recipe (above) involves stuffing the pitted date with one heaping teaspoon of coconut yogurt (she uses Living Cultures Superfood's Bourbon Vanilla coconut yogurt) and topping with Altereco Seeds + Salt Dark Chocolate Coconut Bites. The Altereco bites are one of our faves!

What are your simple hacks for treats that nourish? Read Next: The Viral Grain-Free Chocolate Cake That's Now Available As A Mix

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A Classic Caesar Salad Is The Best Way To Enjoy the Tinned Fish Trend

it feels a bit cringey to call a timeless pantry staple like tinned fish a wellness trend, but when you stumble upon well-styled boxes of sardines and squid at cafes and gift shops across the city, you can't ignore that something's up.

We've been talking about the benefits of tinned fish for years now (read: Here's Why So Many Health Pros Are Eating Sardines Everyday), but brands like Fishwife have taken things to the next level.

You can read more on our tinned fish obsession throughout the site, but TL;DR, smaller fish are further down the food chain, meaning a reduced risk in heavy metals and radiation. Small fish like anchovies are incredibly high in protein and omega 3 fatty acids -- just be sure they are wild-caught and packed in extra virgin oils.

This irresistible Caesar salad recipe comes to us from Fishwife and private chef, food writer, and recipe developer  Sarah Tane...

Classic Caesar Salad with Anchovy Breadcrumbs

Ingredients:
For the dressing:
1 large egg yolk
3-4 anchovy fillets, finely chopped, plus oil from the tin
1 garlic clove, grated
1/2 lemon, juiced
1 tsp Dijon mustard
1/3 cup vegetable oil
1/4 cup olive oil
1/2 cup freshly grated Parmesan cheese
Kosher salt, to taste
Freshly ground black pepper, to taste

For the anchovy breadcrumbs:
3 tbsp olive oil
1/2 cup Panko breadcrumbs
5 anchovy fillets, finely chopped
1 lemon, zested

For assembly:
2-3 large heads Romaine lettuce, torn into large pieces
Freshly grated Parmesan
Freshly ground black pepper

Directions:
1) Make the dressing. In a medium bowl, whisk egg yolk, chopped anchovies, grated garlic, lemon juice, and mustard.
2) Starting with one drop at a time, gradually add vegetable oil while whisking constantly. Continue to add, then add the olive oil while still whisking.
3) Add cheese and mix to combine. If the dressing is a little stiff, thin it out with some of the anchovy oil.
4) Season to taste with salt (if necessary) and pepper.
5) Make the breadcrumbs. Heat oil in a a large skillet over medium heat.
6) Add breadcrumbs and anchovies and mix to combine. Cook, stirring frequently for even browning, until golden brown and toasted, 5-6 minutes.
7) Take off the heat and add lemon zest. Mix to combine and transfer to a heat proof bowl.
8) Make the salad. In a large bowl, toss salad with dressing (start with half, then add more as needed).
9) Serve on a platter with grated Parmesan and toasted breadcrumbs. Serve immediately.

Note on leftovers: Dressing will keep in an airtight container refrigerated for up to four days. Breadcrumbs will keep in an airtight container at room temperature for two weeks.

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That’s Hot: Paris Hilton Installed An Infrared Lightbed In Her Home + Now We Need One

How times have changed. While the days of skin-damaging tanning beds are long behind us, wellness-lovers are climbing into a new kind of light bed with skin and health advantages galore.

Think those LED light therapy masks are odd? Just wait until you try a full body light therapy bed. We talked to the founder of NEO | Science and Cryo Merchant, Robin Kuehne about his technology and the bed he recently installed in the home of Paris Hilton.

Most of us know that tanning beds use ultraviolet rays (UVA, UVB) to accelerate melanin production, damaging the skin and accelerating visible signs of aging.

In complete contrast, an LED light therapy bed, often considered a “cold laser treatment” or low level laser therapy (LLLT), uses a combination of red and infrared light, often recognized to treat injuries, reduce pain, improve circulation, improve joint mobility, and relax muscles. No UVA or UVB involved. 

Why LED Light Therapy?

In a nutshell, Red and NIR light improves mitochondrial function, in turn, improving cellular function and reducing oxidative stress.

In just 8-10 minutes, this type of light therapy bed promises a slew of wellness benefits. The use of light for health benefits has been known since ancient times, but research and applications have rapidly expanded in the last two decades. Photobiomodulation (PBM) is one of the safest methods to improve healing, pain, skin health, performance, and sleep.

Improve Pain | LED light therapy can increase the catalase activity of cell mitochondria, promote the solidification of diseased tissue proteins and the production of new squamous epithelial cells, accelerate the absorption of exudates, weaken muscle tension, and improve various mechanisms of pain.

Reduce Inflammation | It can promote local blood circulation, increase the phagocytic function of cells and macrophages, control infections, and promote the dissipation of inflammation. (Examples: chronic inflammation such as neurodermatitis, eczema, chronic lymphadenitis, arthritis, etc.)

Promote Wound Healing | PBM can improve blood circulation, and thereby promote wound regeneration and repair, achieve pain relief, reduce swelling, promote tissue growth, shorten recovery time.

Enhance Physical Fitness | PBM can increase the catalase activity of mitochondria, thereby may increase glycogen content, protein synthesis, adenosine triphosphate decomposition, enhance cell viability, and enhance the body’s self-repair function and cell regeneration ability.

Improve Skin | PBM can promote skin blood circulation, enhance the vitality of human cells, enhance metabolism, speed up the elimination of sick or dead cells, and improve skin elasticity and overall appearance.

Reduce Hyperpigmentation | PBM may reduce the appearance of hyperpigmentation by down-regulating hyperactive melanocytes and by slowing down production of excess melanin, which results in less pigmentation and thereby in a brighter and more even skin tone.

Skin Rejuvenation | PBM may stimulate the production of collagen and thereby increase skin elasticity, smoothen wrinkles, shrink pores, all of which make the skin appear more firm, smooth and delicate.

Improve Sleep | PBM, and in particular red light may stimulate the production of melatonin. Melatonin is a naturally occurring hormone that regulates sleep, which gets released in the evening when darkness sets in. Light exposure and in particular blue light (abundant in our computers and handheld devices) counteracts the release of melatonin and is rather activating. Red and Green Lights are calming.

The 3 Modes of The NEO Light Bed

Different colors of light reach corresponding depths inside the human body, where they create biological responses. Using the light bed, there are three modes:

The Calm Mode | Green and infrared light.

Designed to help reduce dark spots by inhibiting melanin over-production. This is particularly popular with women suffering from postpartum melasma. There is also a Harvard study that suggests a calming effect on people with light sensitivity and migraines. One of our clients, Dr. Alejandro Arnaz, noticed incredible results when using green light accelerate the results of cryolipolysis. His observations were so significant that he is now doing a study he plans to publish -- which is very exciting for us.

The Cleanse Mode | Red and blue light.

Designed to help with oily skin and impurities to improve the overall appearance of the skin. Younger clients and athletes benefit from this immensely.

The Restore Mode | Red (633) and infrared light.

Designed to target a wide range of conditions and provide a variety of benefits such as managing inflammation, pain, and recovery, plus collagen building and anti-aging. Users may also choose this configuration in PULSE mode which is favored by athletes whose goal is athletic recovery.

Each Type Of Light Offers Unique Benefits

RED (633) | Rejuvenation and anti-aging; diminish fine lines and wrinkles Pain relief. Improvement of cellular function (more ATP production). Detoxification and inflammation reducing. Mostly active in upper layers of the skin. Studies suggest positive effect on hair growth.

Green | Shown to decrease melanin in the skin and reduce pigmentation, such as age spots and freckles. The diffuse light targets the outer layers of the skin and breaks up clumps of melanocytes where pigmentation resides, resulting in a more even skin tone. As with the other types of LLLT, green light also shows indications of improved wound healing.

Blue | Known for cleansing properties, it has been shown to reduce bacteria and inhibit oil production in the skin. Often used in the treatment of acne, studies reveal that it's even more effective in combination with red light with a 76% improvement in inflammatory legions after 12 weeks of treatment.

Infrared | Known to deeply penetrate tissue and bones in order to support improvements in muscular performance, recovery, and wound healing. Studies have shown remarkable improvements in wound healing using infrared light therapy, particularly with impaired wound healing conditions such as diabetes.

Want to try the Neo Light Bed yourself? Angelenos can visit Pause Studio -- stay tuned for an exclusive offer to try the light bed's benefits there!

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12 Clean Beauty Essentials To Brighten Up The End Of Winter

The skincare deliveries this winter have been endless - most brands' pandemic-related supply chain issues have subsided and we're seeing more products than ever. Although being a guinea pig for all this goodness may seem like a delight, it can become daunting for someone like me with sensitive skin and a genuine wish to share only what's best.

These are a few of the best clean beauty products I've tried this month that are worth the splurge to brighten and lift both your complexion and your mood...

12 Clean Beauty Essentials To Brighten Up The End Of Winter

Odacité Cryo-tech Facial Tool | Who would have thought I had room on my vanity for one more beauty tool? But Odacite's new cryo-tech wand (shown center above) is an instant must-have. Shaped to fit the curves of the face, the tool is made of Terahertz, an engineered stone made in Japan that instantly cools when it touches ice. Use the flat side for a simple lymphatic massage and the beaded end for pressure points that will wake circulation. I'm a huge fan of all things gua sha and skin icing, but there are so many tools to choose from. Odacite's tool hits all the marks -- a new favorite and likely a cult hit.

BIOEFFECT EGF Plumping and Firming Serum | EGF is a protein in our skin, vital for the production of collagen, elastin, and hyaluronic acid to maintain skin elasticity and density. BioEffect's EGF serum is uniquely plant-based, and impressively effective. I credit this serum for carrying me through last year's stressful cold and flu season without gaining a wrinkle. I'm hesitant to make big claims about anti-aging serums, but this one legitimately smoothed and maintained my skin health in ways I still don't quite understand. It's the one I've been texting friends about alongside this NAD serum.

Jones Road The Bronzer + The Bronzer Brush | Bobbi Brown's latest makeup venture, Jones Road makes three killer products in my book: the eyeliner pencil, the concealer crayon (below), and their brand new bronzer.

The Jones Road team let me know this product had been years in the making, but I wondered how special a bronzer could be. One swoosh of bronzer later, I had a warm glow that required little blending. I'm still not sure if it's the bronzer or the brush that giving me the magic, but I'm not willing to part with either. This Bronzer is good in a way that's difficult to describe, like your favorite shade of red lipstick. For an everyday bronzer, I predict that Jones Road will start to top the clean beauty charts from now on. 

Jones Road The Face Pencil | One more Jones Road pick, The Face Pencil was sent to me in January, as part of a press kit with a card that read: 'How not to look like sh*t'. True to the brand's commitment to an effortless, second-skin look, this concealer magically accomplishes what is needed with little effort. The formula glides on, blends well, and lasts.

The kit I received included two shades of the pencil, one in my natural skin tone, and another, one shade lighter. I highly recommend picking up two sticks if you're the kind of person who loves to wear just concealer without any foundation.

Alexis Smart Flower Remedies BEAUTY FORMULA NO.7 GAMINE™ | I am an Alexis Smart super-fan. The only way to understand flower remedies is to try them, and Alexis makes some of the best. Tapping in to the energetic roots of many skin-related issues, this Gamine remedy is formulated to support confidence and a glowing complexion. It's difficult for many of us to understand how a tincture could affect our emotional state or our skin, but this formula has quickly become a best-seller for the brand. I've found many of her hyper-specific remedies to be absolute game-changers when I select the right one. Read more on flower remedies HERE.

LoveSeen Featherlift Lashes | It feels a bit dated to call someone a "style guru", but -- if they still exist -- Jenna Lyons is definitely one of them. After a unique career in fashion as J.Crew's creative director, Jenna recently launched a line of really good faux lashes named LoveSeen. If you've always wanted to try your hand at a good false lash, pick a pair from the stylish founder of LoveSeen and experiment with them on quiet winter days when you work from home. (Yes, it's extra, but no it's not too much!)   

Tower 28 Beauty ShineOn Lip Jelly Non-Sticky Gloss | The Tower 28 brand keeps expanding in ways I didn't expect and everything they make is really fun -- the perfect beauty brand for all-natural beach bunnies. If "non-sticky" has already caught your eye in the product name, this gloss is for you. It really is a lip gloss -- super-shiny with a solid dose of pigment, but with plenty of nourishing moisture. Most lip products that claim to be both a balm and a gloss don't measure up, but Tower 28 Lip Jellys' really are comfortable and hydrating with a nice pop of color.

ILIA Bright Start Eye Cream | An almost-makeup eye cream is what one might expect from ILIA, one of the best clean makeup brands out there. This eye cream provides instant gratification with a subtle pearl-based shimmer and hit of de-puffing caffeine. Over time, plant-based retinol alternative, sea fennel extract, brightens, firms, and smooths the skin. Bonus points for the built-in applicator for a quick and easy under-eye massage.

saie Glowy Super Gel | I fell in love with the Saie brand right at the start -- mostly because of Glowy Super Gel. The name says it all, providing a clean shimmering glow with a light, dewy gel formula that's so easy to wear. A great product to layer on through the dry winter months to bring the look of life back to pale, dry skin. Plant-derived glycerin and rose hip seed oil provide moisture without a heavy or greasy feel. I love to wear this product on it's own, when I don't feel like wearing makeup. Try the Sunglow shade for a hint of warmth.

alpyn beauty plumping lip mask | I recently realized that the trending overnight lip mask so many swear by isn't "clean". No shame -- consumers really have to pick their battles when it comes to shopping safer ingredients. But, one of my goals is to share easy-access alternatives that'll help you reduce your exposure to questionable ingredients (since the government does not).

An overnight lip mask can work wonders in dry winter months and the Sephora reviews on this one are hard to beat. Alpyn's lip mask uses white willow bark with naturally occurring salicylic acid to gently exfoliate, along with hyaluronic acid and a slew of deeply hydrating ingredients to avoid chapping and for more fullness.

rms beauty ReDimension Hydra Powder Blush | Lastly, one of my favorite cult, clean brands of all time, RMS and their Hydra Powder Blush. A good blush has to be the ultimate winter skin VIP and RMS' version gives a luminous, hydrating glow you're going to love. The gel-to-powder formula melts into skin with nourishing ingredients and comes in beautifully flattering shades. These color do wear true, so shop accordingly and check their skin tone swatching.

Read Next: 7 Trending Skincare Ingredients That Are Worth The Hype (According To These Skincare Pros

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