5 Wellness Resorts That Will Blow Your Mind From Costa Rica To Lanai

Not all vacations needs to be wellness-oriented. Sometimes long indulgent dinners and two-hour naps on the beach are all the 'wellness' our souls need. That said, wellness has it's place when we plan on breaking out of our daily routines and experiencing something truly out of the ordinary.

From the jungles of Costa Rica to a high-tech Hawaiian health spa, these wellness resorts offer a wide range of luxurious vacation experiences that would make any health nut's head spin...

5 Wellness Resorts That Will Blow Your Mind

Photo: Oliver Pilcher for Auberge

THE WELL at Hacienda AltaGracia, costa rica | One of the buzziest wellness destinations of the last five years, Hacienda AltaGracia is a remote escape across 180 acres in the Costa Rican rainforest. Surrounded by the Talamanca Mountains, the property's claim to fame is a stunning pool and spa that has been well-documented by the Instagram set. With a huge menu of wellness offerings by THE WELL, not only can guests enjoy all the outdoor adventures that Costa Rica has to offer, but they can pair them with luxe spa experiences and deeply restorative holistic rituals, from craniosacral therapy to custom facials.

Highlights:  Mind-body spa treatments in the nearby Calientillo River. Personalized wellness consults with resident health coach, Lauren Ferioli.

Sensei lanai | Four Seasons Lanai is already heaven on earth (read our review here!), but they've recently taken their wellness offerings on the island to all new heights with Sensei Lanai.

Founded by tech pioneer and co-founder of Oracle, Larry Ellison, and world-leading physician and scientist, Dr. David Agus, Sensei was born through the loss of the pair's close friend and motivated by a shared purpose "to help people live longer, healthier lives."

Luxury is the name of the game here, but guests are invited to dive as deep as they'd like into the property's personalized, technology-guided therapies. And there's a Nobu on property. Sensei collaborated with Nobu on a custom menu designed with optimal health in mind (shown above).

Sensei makes for a dreamy tropical vacation or the ideal sabbatical. If escaping a hectic lifestyle is your goal, Sensei imagines itself as a destination for complete restoration.

Highlights: Custom wellness programs that utilize a curation of wellness pros, technology and personalized medicine to key in on optimized health. 
Cala de Mar, ixtapa, mexico | (Shown at top) Perched on the cliffs of Ixtapa, Mexico, Cala de Mar is an intimate little resort with a big reputation. Voted #1 Best Resort Hotel in Mexico by Travel + Leisure and included in the World's Best Awards in 2020, Cala de Mar draws the kind of crowd that values their wellness rituals as much as they do a good mezcal margarita.

Each of the thatch-roofed suites is nestled into the cliffside property with open-air access and its own pool. If you ever feel the need to leave your room—which is a big maybe!—the property's spa, oceanside yoga deck, mezcal bar, restaurants and pool provide guests with plenty of options. The modern, but earthy design of the resort make this a design lover's paradise.

Highlights:  The indoor-outdoor spa here is actual heaven with locally-inspired treatments like the ​Amuzgo Herbal Massage with a dried herb and flower poultice to reduce mind-body tension.

Origins Lodge, Bijagua, Costa Rica | Each of the one-bedroom luxury lodges at Origins Lodge have 'living' roofs, private plunge pools and outdoor fireplaces. Set into 111 acres of lush rainforest jungle, Origins offers everything you want from a grounding experience in Costa Rica, but with plenty of little luxuries . Plant-based meals are served under the direction of Michelin-starred chef Jean-Luc L’Hourre with organic ingredients from their own garden and surrounding farms. While visiting guests can hike to waterfalls, head out on medicinal plant tours and enjoy the properties' world-class spa.

Highlights: Daily yoga in their outdoor studio surrounded on all sides by the Costa Rican jungle!

Jade Mountain Resort, St. Lucia | The owner of Jade Mountain is fixated on the unique powers of - you guessed it - jade. The entire property is a marvel, studded with some of the most unique sustainable architectural details we've ever seen. Open air rooms feature private pools with bucket list views of both the Piti and Gros Piton mountains in the Caribbean Sea.

Jade Mountain is the only hotel in St. Lucia that grows its own cacao and guests can visit their stunning tropical farm to make their own chocolates. Our EIC had the pleasure of visiting a few years back and shared about the unique tropical cacao farm visit HERE!

Highlights: The rooftop restaurant with bucket list views of the island's iconic mountains.

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

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11 Wellness Rituals To Help Break Your Body’s Addiction To Stress

This story is For those of you who find relaxation a hard place to be. Did you know that stress hormones can actually be addictive? We can't always reduce the stressors of life, but what we can do is feed our mind and bodies what they need to become stronger and more resilient.

Adriana Ayales, the clinical herbalist behind Anima Mundi and our go-to guru when it comes to stress and the nervous system. Here are Adriana's key techniques and supportive herbal tonics to get us un-stuck from “fight or flight” mode.

Yes, Stress Hormones Are Addictive

Stress is addictive. Well, actually, the hormones of stress are addictive. And although the hormones of stress, like cortisol, have an ultra critical function to our survival, like alerting us that we're in danger, or giving us enough energy to tackle the never-ending to-do list... it is of vital importance that we replace the siren blast of cortisol with regenerative practices that help us stay calm and well.

Your nervous system is connected with every single part of your physical body. And many mystics even said it’s the bridge that connects to our soul.

Our 21st century lifestyles have set us up to be constantly in a state of 'fight or flight' or 'sympathetic dominant'. But! With some basic consciousness around it, we can easily support our body back into homeostasis.

We become 'sympathetic dominant' by working too hard, receiving too much stimulation from phones, over-exercising or just being mentally stressed in general (excessive worrying, anger, etc.)

Moving into a 'parasympathetic dominant' state doesn’t mean that you are just in a state of meditation all day long. Imagine how you feel after a good workout or a massage. In those moments where you feel at ease and blissful, aches and pains are reduced or are totally dissolved and you can think more clearly. Many of us need to focus on spending more time in this state to balance our health!

11 Herbs + Rituals To Support Your Nervous System

Here are 13 effective practices you can do now to make sure your nervous system is regulated and thriving. Let's start with some of the lesser-known ones...

01. Calm tea: Stress relief super tonic | Certain categories of plants are 'trophorestorative' -- highly nutritive and restorative for the nervous system.

Trophorestoratives nourish and restore the function of a tired, compromised, diseased tissue, organ, or system. In basic terms, they act as a super tonic and works to restore and rejuvenate the nervous system. Milky oats are my go-to in this category. Other trophorestoratives that deeply nourish and help with deficiency are Nettle seed, Milk thistle and Goldenseal. Anima Mundi's  CALM Tea is is actually considered our 'house tea' and is an incredible stress relief tonic containing milky oats.

02. take Cold Showers | Cold water stimulates our immune system and activates our vagus nerve. Vagal tone is key for dealing with anxiety. The the largest nerve in our autonomic nervous system, the vagus nerve is the communication highway between your brain and gut.

If the vagus nerve is not working optimally, it can lead to slowed motility in the gut, weight gain, anxiety, high-stress, and nutrient deficiencies. This makes it easy to understand the long-term digestive effects of stress, including irritable bowel syndrome (IBS), colitis, and SIBO.

05. put Nervines + Adaptogens to work | Nervines act therapeutically upon the nerves, which nourish and sustain the functions of the central nervous system. Adaptogens on the other hand, greatly protect us from multiple stressors by modulating our stress response during times of stress. Adaptogens greatly protect from oxidative damage and are very supportive to the adrenal, nervous system and endocrine system as a whole.

Some herbs, like Ashwagandha, are both a nervine and an adaptogen, making it a tonic herb perfect for many modern folks in 2023!

04. add Good Fats | Fat helps create a healthy brain and nerve tissue. In fact, fat is the main ingredient in the insulation of nerves and a large component of the myelin sheath that coats the neurons, which grants us increased cognition, ability to think and move. And, fat is fuel! Dietary fats are needed for the absorption (and digestion!) of Vitamins A, D, E and K. Read: How To Make Really Good Vegan Butter

05. Cleanse your Bowels | Deep rooted inflammation is often lodged in some way in the gastrointestinal system. It’s important that we keep the ecology of our gut cleansed, in order for essential biological processes to happen and flourish. Once energy becomes "stuck", inflammation easily builds up, oftentimes triggering anxiety that can look like inflammatory bowels, or even affecting our ability to relax and decompress. Try consuming liquids, soups or broths more often to support your body's natural cleansing, and avoid processed foods, most of which can contribute to inflammation.

06. Change Your Relationship with Caffeine | Coffee and caffeine-containing teas can be very straining and stimulating to the nervous system. I LOVE a good cup of coffee, but when reliance becomes a regular thing, it’s time to pull back a bit.

If you’ve been struggling with anxiety, sleep, or digestive problems for any length of time, consider taking coffee, or highly caffeinated beverages, later in the AM, about an hour after breakfast. Caffeine increases heart rate, blood pressure, cholesterol, and homocysteine. It also stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indigestion, insomnia, and decreased immunity.

07. Care for The Sleep/Wake Cycle | The body's circadian rhythms play a role in sleep due to how the body and brain respond to darkness, which is when most humans feel tired and tend to sleep. As darkness sets in, the body's biological clock instructs the cells to slow down. Changes in your sleep/wake cycle may lead to cognitive and behavioral issues, diminished focus, and memory loss. Stay as consistent as possible with your sleep/wake cycle, and enjoy the 8-9 hours of sleep if your body is calling for it!

Darkness promotes melatonin synthesis and triggers its release into the plasma. Darkness prompts the pineal gland to start producing melatonin while light causes that production to stop. As a result, melatonin, other than being one of the most potent antioxidants known, it helps regulate circadian rhythm and synchronize our sleep-wake cycle with night and day. In doing so, it facilitates a transition to sleep and promotes consistent, quality rest.

08. Protect the Nerves with B vitamins | Each nerve has a protective coating known as a myelin sheath. Much like the sheath of an electric cable, it acts as insulation for the transmitting nerve. Worn out myelin sheaths have been associated with imbalances like Alzheimer's, so it is important for a person to keep up their intake of B12 and fellow B vitamins. Two great sources of B12 are superfood algaes spirulina and chlorella. Try adding a scoop of these sea greens to smoothies everyday for a boost of energizing B12.

09. eats Foods for the Nervous System + Adrenals | A diet which includes healthy servings of fruits and root vegetables can be nourishing to the nervous system. While this transition can take some time for some, often a few weeks to a few months, it can be very healing to the system. We typically advise against a ketogenic or low-carbohydrate diet if you are experiencing stress or tend to run a bit nervous/anxious.

10. Hands-on Healing & Bodywork — Getting bodywork like lymphatic massage, craniosacral therapy, rolfing, abdominal massage (love Chi Nei Tsang!), reflexology and reiki are all therapeutic and immensely helpful at turning off your stress hormones. There are many forms of massage and bodywork out there, try exploring some out of the norm to find the one that somatically matches your needs. These therapies, and similar, can be greatly helpful in releasing stored trauma, emotional tension and physical tension.

11. engage in Meditation + Breathwork | Just 5 - 20 minutes a day of deep breathing through the nose is clinically proven to reduce stress levels and activate your parasympathetic nervous system (PNS). Did you know that the simple act of being in darkness, or even with closed eyes, already activates the PNS?

Close your eyes and practices breathing exercises. Try the 4-7-8 breath. This involves inhaling through the nose for a count of four, holding for a count of seven, and exhaling through the nose for a count of 8.

The statements contained in this story have not been evaluated by the Food and Drug Administration. The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease.  

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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Gut Health Off? An Incredible 3-Day Guide to Get Back on Track

We listen carefully to every word coming from Donna Gates' mouth. As an early leader in gut health and healing protocols, Donna is a well-respected voice in our space and we've been paying attention to the Body Ecology way for years. Check out her book for a deeper dive, but this guide to gut health recovery from Donna will get you started...

How nice would it be if we could get an advanced notice from our body with instructions saying, “Okay, get ready because tomorrow, you may feel off"?  For whatever reason, whether you're hit with a food borne illness, the start of a virus, or one of the various gut health issues many of us deal with these days, there are two important things you can do to get your gut health back in check. One is to reduce anything inflammatory, the other is to introduce calming forces containing the best possible bacteria to help create balance in the gut. 

The 3 Day Routine for Better Gut Health

Try this type of a protocol for at least 1-3 days and think about incorporating some of the changes you made beyond this time. Overall, the best form of treatment and/or prevention for proper gut health (remember 70% of your immune system is in your gut!) is to learn more about your genes so that you can customize an exact plan that is right for you -  it can be life-changing when you learn how to silence the bad genes and turn on the good ones!   

Upon Waking | When you first wake up, your blood is more acidic after a night of cleansing and repair. Your body is also dehydrated. The microflora in your intestines need water too so before you do anything else drink a large glass of pure mineral-rich filtered water. Drink a second glass soon after.

With this second glass you can take any morning supplements.  This may be a good time to add in your fulvic/humic minerals, trace elements, vitamins and amino acids to your water.  To stimulate natural peristaltic action in your intestines so that you have a morning elimination, also drink 8 ounces of warm water with the juice of a lemon.  If you’d like to also mix apple cider vinegar with the lemon and water, this has the amazing effect of alkalizing the body quickly.

Healing Morning Energy Drink

After you’ve had your cleansing morning lemon water, further hydrate and alkalize your body with a healthy, energizing drink. You can make a quick delicious morning energy drink with:

4 ounces young coconut kefir or 2 oz. of probiotic drink
4 ounces water
1 scoop Vitality SuperGreen
2 scoops Probiotic Protein

With this morning energy drink, you’ll add beneficial probiotics to your digestive tract, create more alkaline blood and give your body some easily digestible protein that tastes delicious. 

Be sure to drink slowly and let the digestion process begin in your mouth.  If you also just want to have a probiotic drink without anything else, just sip 2 ounces one or two times per day - there are still beneficial effects on your digestive health and energy.

for Breakfast | Once you feel your body’s hunger signals, it’s time to eat your first meal of the day. For some people this happens early, while for others it’s not until 11AM.
Local pasture raised eggs make a great breakfast, and they provide essential fatty acids and healthy protein. They combine well with all kinds of fermented, cooked, and raw vegetables (including ocean vegetables). I recommend cooking your eggs “softly.” You never want to overcook proteins, or they become difficult to digest - and then add your own variations.

A wonderful morning soup option that is full of healthy microflora is miso soup.

for Lunch | Your mid-day meal should be the largest of your day, since this is when your “digestive fire” is the strongest (between 10 am – 2 pm). This is also an ideal time for your animal protein meal.

Try turkey burgers with sweet mustard sauce with your favorite green salad, cultured vegetables and ocean vegetables. Look for organic, grass fed meats.

If you’re not eating animal protein, try sautéing your favorite vegetables and serving them with a grain-like seed, such as sprouted buckwheat quinoa, millet or try some miso soup, lentil soup or raw sashimi.

an Afternoon Pick Me Up | When you feel that late afternoon slump, resist the urge to reach for acid-producing sugar and caffeine!

 

Instead, try Vitality SuperGreen mixed with water or your favorite probiotic drink. This drink will provide hydration (dehydration is an energy zapper), alkalize your blood, heal your gut AND provide healthy probiotics for an overall natural energy boost!

Or even sprouted almonds make great “brain food.” (If you have a virus, or known viruses in your body, almonds would not be a good option.)

Another snack might be turkey roll-up filled with cultured veggies. Or if you do not want protein again, try organic blue corn chips dipped into cultured veggies.  Homemade kefir (young coconut kefir as a non-dairy alternative) may also be a great option that provides good bacteria to the gut. 

for Dinner | Your evening meal should be light and easy to digest, so it’s best to stay away from heavy foods and traditional meat-centered meals.

A grain-based meal is ideal because it’s easy to digest, and the nutrients in grains provide a calming effect, helping you sleep better. A quinoa salad like this one (consider eliminating the dairy products from) is a great grain-based dinner salad to eat during warmer months.  Don’t forget that 80/20 principle too!

Add an ocean vegetable like Nori to the side of a basil veggie stew.

Between Meals | Since it’s best not to drink too much liquid during your meals (it dilutes your gastric juices), be sure to hydrate throughout the day. Besides the two glasses you drink when you first wake up, find time to drink about 6 more glasses of pure water throughout the day.

Many people do find they do well on sparkling mineral water in particular. For many people it can help stimulate digestion. You’ll have to experiment and decide if it’s good for you or not. A bit of fresh squeezed lemon juice with stevia makes a refreshing way to obtain your daily water intake, especially in the warm-weather months. (with Stevia, beware that you don’t overdo it - it can affect hormonal balance)

Through-out the day you can also sip on green tea or black tea sweetened with stevia, good, filtered water, plus fermented drinks, like young coconut kefir or probiotic drinks.

6 Gut-Healthy Habits to Keep In Mind

To bring balance back to the microbiome, the focus should be on the gut and the immune system, which work synergistically. The idea is to get the body into a balanced state and to reduce inflammation by introducing some or all of the following:

01 | add Cultured Foods Add the right cultured foods and drinks with the proper balance of bacteria and yeast to a diet. Eat a lot of raw, fresh or cultured vegetables. The probiotics in fermented foods and drinks increase the bioavailability of the nutrients in all the foods you eat by hundreds of times. Fermentation also pre-digests the nutrients for you. 

 

Fermented foods and drinks are far better than supplements. Many mass-produced products (like yogurt) claim high numbers of CFUs (colony forming units) but don’t always offer the types or combinations of probiotics that are ideally suited to human intestines.

Fermentation does not use heat. Your unpasteurized fermented foods and drinks retain their vital enzymes, nutrients, and amino acids that can otherwise be destroyed by heat in the pasteurization process of other probiotic foods, like yogurt.

A note for those with SIBO: make a vegetable smoothie for easier digestion (no onion or garlic). Cultured vegetables will not be good at this time -- cultured vegetables are not good for those with histamine issues either -- this is where an individual genetic variation can come in to play.  

02 | Restrict Acidic Foods Restrict all acidic foods for a short period of time including animal protein, grains, sugar (including fruit), flour products, nuts and seeds.

03 | try Intermittent Fasting Periods of fasting (aka time restricted fasting or intermittent fasting) may help keep viruses under control and resolve inflammation. Autophagy occurs during this which is the body's way of recycling the good and getting rid of the bad.

04 | Try An Enema Enemas can be enormously beneficial.  What you’re eliminating is toxic, and toxins may affect the body. See a well trained colon therapist if you don’t want to do this at home on your own.

05 | Add Fulvic Minerals Introduce fulvic/humic minerals, trace elements, vitamins and amino acids since they are burned up very fast in the gut.

 

06 | Try food combining This can have a positive effect on overall digestion. Learn the basics in this piece. 

3 Daily Supplements to Try

meet your Phages |Maybe you ate something with bad bacteria and contracted food poisoning. Phages protect the digestive system from foodborne pathogens.  Bacteriophages exclusively attack gut pathogens and leave healthy gut flora completely in tact - cleaning up the gut, urinary tract and birth canal to restore order and promote a healthy immune system.  In fact, research shows that the genome of the bacteriophage, T4, for example, has the genes to kill pathogenic E. coli.

Phages act quickly, and are effective against antibiotic-sensitive and antibiotic-resistant bacteria and disrupt bacterial biofilms that can disable treatment from occurring.  Pioneered in Europe before the advent of antibiotics, certain bacteriophages selectively target specific, harmful bacteria while leaving beneficial microbes to flourish. This is one of the most relevant tools to treat bad bacteria since the good bacteria in your gut naturally limits the growth of other harmful bacteria. 

Key Essential Oils | A study published in the Journal of Ethnopharmacology demonstrated that essential oils of lemongrass and clove are especially effective at busting through the tough biofilm that Candida hides behind. Bacteria and yeast do not develop a resistance to herbs and their oils.

Candida is a yeast that naturally lives in the body.  Unfortunately, many don’t even know that they may have an overgrowth of it which can lead to a systemic overgrowth and a host of issues. 

Microbes are good at constructing a strong, slimy substance around itself called biofilm. Biofilm is a tough slime that can house Candida, parasites, and other disease-causing microbes. As colonies of Candida form and lay down more biofilm, this sticky goo protects the yeast and supports its growth.

In addition to lemongrass and clove, previous studies have found that the essential oils of thyme, patchouli, and cedar can also inhibit the growth of Candida.

A strong immune system and a healthy inner ecology keep the yeast Candida in check and prevent it from taking over its surrounding environment.

Read Next: The First 5 Steps: How To Deal With Candida

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8 Essential Pieces To Wear This Spring (Come Rain Or Shine!)

Dressing through the Spring months can be tricky, but a few essential pieces can help you dress up or down -- no matter the weather!

We've been curating a lot more sustainable fashion stories here on TCM over the last few years, and that's because sustainable fashion is finally happening! There are so many incredible brands creating looks we actually want to wear these days, and we're excited to see

8 Sustainable Essentials To Wear This Spring 2023

St. Roche sissy mini dress | If you're obsessed with the St. Roche brand's famous Sissy sweater, take the puff-sleeved look head-to-toe with their adorable version of a sweater dress. Pair with a coat, boots and wool tights now, and simply wear with flats once the weather warms.
spiritual gangster icon Bodysuit | What's easier than leggings? Full-body leggings—also known as the bodysuit. Wear this flattering and surprisingly comfortable version with a puffer and socks now, a denim jacket, button up or belt pack later!

alohas linen kaede Trouser | These linen pants from Alohas can do it all. Pair them with a sweater for the office, then wear with a matching crop top while on spring break! A faded blue trouser like this one can sub in for a good pair of wide leg denim like nobody's business.

the perfect Trench coat | Trends may come and go, but a trench coat is forever. One of spring's most timeless layers, we've been fixated on FREY's well-tailored classic grey checked trench for monochromatic layering and Spell's organic cotton flannelette trench with this playful pink tartan print.Artizia stunt parachute pants | You may assume that cargo or parachute pants look better on Brad Pitt, but trust us when we say you'll look great in these and soon be hooked on them for errands, hang time at home and beyond. While cargo and parachute pants may not top your list of trends you're dying to wear, trust us when we say that they are here to stay and can be styled in a fun way.
reformation's ida cashmere Sleeveless dress | If you're a "turtleneck kind of gal" (name that film reference!), then extend your fixation to mockneck sweater dresses as well. There's little more versatile come the unpredictable weather of late spring than a sleeveless dress like this one. Use as a base layer under coats and cardigans, then strip down as the weather warms.

chunky lug sole Mules | Madewell's classic loafers have a super-chunky lug sole -- a nod to the 90's, and yet new. Pair them with everything from trousers to denim and mini skirts.

Almost a lug sole boot—but perfect for those days when the temp fluctuates, these modern slip-ons from the queen of modern California dressing has become a TCM reader favorite, and no spring fashion round-up would be complete without them!

Read Next: The 7 Best White Sneakers That Are Sustainably Made

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We Did 50 Burpees Daily For 30 Days, Here’s How We Survived

Sometimes a fitness challenge just hits right. PopSugar's Anna Quinlan challenged herself to 50 burpees a day for 30 days -- and she's sharing all about it below.  Discover how to master the most efficient full-body move we can think of, and everything you need to know about taking on this ultra-gratifying routine..

Like all good fitness challenges, it started with an Instagram post. My friend Julie, a bona fide badass and stand-up paddleboard champion, declared she was going to attempt 50 burpees every day for 30 days, inspired by a runner who noticed a huge improvement in her overall fitness after completing a similar challenge. "Who's in it with me?" Julie asked in her post, and I knew I was screwed. I tagged my running partner in the comments and volunteered her to join the challenge as well because that's the kind of friend I am. We'd start the next day (theoretically). At the risk of ruining the suspense, I'll give away the ending: we did it. We did 50 burpees a day for 30 days and even recruited some other suckers to join us as well. Here are the key takeaways:

Starting is the hardest part. Burpees aren't easy. Doing 50 burpees at once is hard AF, and I'm not even going to lie about it. Throughout my 30-day challenge, however, I probably spent more time agonizing over getting them done than I did actually doing them. There was always an available excuse for procrastinating: too hot, too tired, too sore, too busy, too hungry, too full, too good a hair day to get sweaty. Once I got that first set of 10 done on any given day, though, I knew I was in the clear — just a few minutes away from having one more day of momentum behind me. I learned to get started on my daily dose of burpees the second I thought about it. Don't pass go, don't collect $200, don't run through the list of excuses or promise that I'll do them later — just pull my hair back and hit the deck.

Momentum is everything. I'm not talking about the physical momentum of doing a burpee — I'm talking about the metaphorical momentum of doing something every day. That whole "we'll start tomorrow" thing? It took us three days after committing to the challenge to actually start. But once we had the first day under our belts, it got a little easier every day. I went 11 days in a row and felt kind of unstoppable . . . until I went camping, that is. After a seven-hour drive, I decided to skip a day. Over the course of the following seven days, I only did my 50 burpees once, even after I was back home with air conditioning and an indoor shower. Breaking my 11-day momentum had way more power than I anticipated. The good news? I started back up again and found my momentum. I tacked six extra days onto the end of my challenge and moved on.

Burpees might be the most efficient exercise on earth. I've run two marathons, I've finished a handful of triathlons, and I teach Megaformer classes twice a week. Until this challenge, however, every time I've done burpees has generally been part of a HIIT class. Isolating burpees as their own workout highlighted how they target every muscle in my body and get my heart rate through the roof. My entire body was sore for the entire first week. I worked up a genuine sweat every single time, even on day 30. The next time I'm traveling somewhere without great gym access or just need to cram a good workout into a short amount of time, my go-to move is definitely going to be burpees. Lots of them.

OMG, my arms. MY ARMS, you guys. So sore. I did a push-up at the bottom of every burpee, and it turns out that 50 push-ups is a lot on its own, much less combined with the other elements of a burpee. During the first couple of days, my arms were sorer than they've been in a while (I really hope my boot-camp trainers aren't reading this right now), and that soreness lasted into the second week. Ouch. The flip side? My arms looked significantly more toned on day 30 than they did one day one. The above photo is from about day 20 of the challenge, and I almost accused the photographer of photoshopping someone else's arms onto my body when I saw it. I tend to put on muscle somewhat easily, but even I was surprised by the end of the challenge. If you're specifically looking to increase muscle tone in your arms, though, you might want to consider burpees (on burpees on burpees).

Maintaining good form helps. I'm not claiming my burpee is picture-perfect, but 1,500 reps later, I learned two tricks that made perfect form slightly more accessible. The first is to avoid locking out the elbows when you shoot back into plank position, but instead to keep the arms fully engaged so you're already halfway down into your push-up by the time your toes hit the ground behind you. The second is to be really intentional about engaging the abs during the squat-thrust component of the movement (jumping the feet from plank position up to to meet the hands), which not only protects the lower back but makes the entire movement more powerful and controlled. Remember how I said my abs and arms were sore for a full week? These "tricks" are likely to thank for that.

It takes less time than you think. Fifty sounds like a big number. Most people's initial reaction upon hearing that I was doing 50 burpees a day was something along the lines of, "That's so many! I could never do that!" I didn't time myself every day, but of the times I did set a stopwatch, I don't think it ever took me longer than eight minutes. I think the fastest set was about five-and-a-half minutes. I always broke it down into five sets of 10, taking as much or as little rest between each set as I needed (usually less than a minute). Once I realized that even on my slowest, most unmotivated days I could get it done in less than 10 minutes, it felt easier. "It will be over in eight minutes" was often the pep talk I gave myself when I debated procrastinating. Considering the fitness benefits (see numbers two and three), eight-or-fewer minutes per day actually seems like a bargain.

Accountability helps. My friend Julie roped me into the challenge, I roped my running partner in, and between all of us, we got a few more friends to join in. Several of us posted daily time-lapse videos in our Instagram stories of our burpees, and more than once, I was tempted to skip a day but knew I'd have hell to pay the next time I opened my DM inbox. I leveraged IRL accountability to my advantage as well, scheduling "burpee dates" after yoga class or a short run, letting my workout partner for the day know I'd be doing 50 burpees after our workout (and usually convincing them to do some or all of the burpees with me).

Doing 50 burpees every day for 30 days was both harder and easier than I expected — I was truly surprised at how quickly I could get it done every day and what an efficient full-body workout it was. I was also surprised at how much the challenge got in my head — how much time I spent dreading it, how I beat myself up for falling behind, and how the mental workout of learning to just get it done was probably just as valuable as the physical workout of knocking out 1,500 burpees in a month. That's the thing I love about challenges like this: you never know what the takeaway will be. This time it was shredded arms and a renewed appreciation for the sacrament of starting. I'm not sure what the next challenge will be or what the takeaway will be that time, but I have a feeling there are more of these challenges in my future. Who's in?

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5 Blood Sugar Tips From The Glucose Goddess That Blew Our Minds

Jessie Inchauspé is a French biochemist known as The Glucose Goddess across social media. With 1.7 million followers on Instagram alone, Jessie is proof a a groundswell of interest around daily blood sugar management. Thanks to new wearable tech like Continuous Glucose Monitors, the benefits of daily blood sugar management are not only becoming more apparent, but more manageable.

For years, wellness devotees have sworn by protocols like raw apple cider vinegar before meals or food combining to optimized their digestion and overall health. The scientific studies are there, but there's nothing as compelling as real-time data -- and that's what Continuous Glucose Monitors have brought to the table.

What really has us hooked are The Glucose Goddess incredible charts, showing exactly how our healthiest behaviors and tiny modifications effect blood sugar in real time.

Why Measuring Daily Blood Sugar Matters: The Insults of Insulin Spikes

According to Inchauspé, blood glucose spikes are directly tied to inflammation, aging, weight gain, and hormonal imbalances (just to name a few), which, in turn, can lead to long-term chronic illness and disease. Did you know that three out of five people die from disease that is linked to chronic inflammation?

The science is simple: when our blood sugar spikes, our mitochondria gets overwhelmed, producing an influx of free radicals and oxidative stress. When these spikes are consistent over the long haul, that’s when we start seeing some serious signs of bodily breakdown—fine lines and wrinkles included.

Here are five times she amazed us with real time data and techniques to keep our blood sugar slow and steady...

5 Blood Sugar Tips From The Glucose Goddess That Blew Our Minds

VEGGIES before carbs | Of course we know that including more vegetables in our diets is a net positive, but when it comes to indulging in carbohydrate-heavy food, veggies must come first on your fork. By including a plate of vegetables (think: broccoli, salad, etc.) before you eat simple carbohydrates, you stand a chance of reducing your glucose spike by up to 73%!DRINK VINEGAR WATER BEFORE MEALS | By adding a tablespoon of any kind of vinegar (we love  apple cider vinegar!) to a cup of warm or room temp water 15-20 min before eating, you can reduce your glucose spike by up to 30%. When you consume the vinegar either in advance or in your food, the acetic acid in the vinegar prompts your muscles to soak up the glucose faster so your mitochondria can burn more fat. That means no blood sugar crash after eating, less insulin release, and steadier levels over a longer period of time.
eat CARBS with fats | When you eat carbs on their own, they go straight to your bloodstream, spiking your glucose levels. If you’re in the mood for something starchy—rice, tortillas, cereal, bread, pasta—dress them up with fat, protein, and/or fiber to slow the processing of glucose into the bloodstream.

Never forget: slow and steady wins the glucose race!
TAKE A WALK POST-MEAL | Similar to the ACV response, using your muscles for at least 10 minutes after eating (a brisk walk is just fine) helps to significantly reduce glucose response. When you move your body, your muscles use up remaining glucose in your bloodstream, which reduces insulin resistance. This is extra helpful for someone who suffers from PCOS.

HAVE A SAVORY BREAKFAST | Who doesn’t love a donut or croissant for breakfast? Well, your blood sugar is who. Starting your day with a sugar-heavy breakfast can set your glucose levels up for failure for the rest of the day. Instead, opt for a more savory breakfast like an omelet with avocado, a berry smoothie with chia seeds, avocado, and protein, or whole greek yogurt and nut butter. If you want to add a starch or something sweet, opt for complex carbohydrates like steel cut oats or berries.

What Is The Glucose Goddess Method?

In her new book The Glucose Goddess Method: The 4-Week Guide To Cutting Cravings, Getting Your Energy Back, And Feeling Amazing, Jessie distills the charts and learnings she shares daily into a practical guide. Her methodology is akin to our beloved Be Well By Kelly’s Fab Four Philosophy, focusing on a balance of macronutrients like fat, fiber, greens, and protein. Inchauspé proposes that, while the food we eat matters, it is actually the order in which we eat our food that determines whether or not our blood sugar spikes. And she has it down to a science.

Read Next: All About Apple Cider Vinegar: The Wellness Staple Everyone Swears By

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Celebrate A Salad: 11 Chic Serving Pieces To Keep Healthy Eating Beautiful At Home

You carefully plate a piece of cake, throw a charming garnish on a cocktail, and pour our wine into a sculptural glass -- but what about your blood sugar-balancing afternoon snacks and those eight glasses of water a day? A major key to keeping healthful eating enjoyable is to show it as much care as we do life's little indulgences!

From a (grain-free) cake dome we can't get over to a bedside water carafe that'll make you feel like you've got your act together, here are eleven chic serving pieces that'll bring inspiration to your best routines...

11 Chic Serving Pieces To Keep Healthy Eating Beautiful At Home

Put it under glass | Celebrate your wellnessy cooking experiments! I love a glass cake or cheese dome and these versions from LSA look stunning on islands, sideboard, kitchen tables and beyond. Make Srimati's vegan smoked cheddar and place under this LSA International Lotta Cheese/Pastries Dome (the leather handle!) Try your hand at Sweet Laurel's grain-free chocolate cake and give it a moment with LSA International Ivalo Dome & Ash Base.Create a moment | Treat your CBD tonics and other no or low-ABV mocktails as well as you would a classic cocktail. Take time to savor something at 6PM in one of these light-reflecting Ramona Coupe Glasses or LSA International's classic GI14 Gio Tumblers. We love Ghia and Little Saints!

French press it | Dabbling with herbs and teas for stress, hormone balance or fertility? Make a ritual out of pressing them in this beautiful Yield Glass French Press. Keep a fun mug or two on hand like HAY's translucent Borosilicate Mugs. Read more on why we love a moment with herbal tea here: Why You Should Be Making Pitchers Of Herbal Iced Tea Right Now (Pour It In A Wine Glass)Take a beat | Even quick and casual meals deserve a moment. Did you know that taking a beat to focus and rest while we eat leads to better digestion and a greater sense of satiation? Our nervous and digestive systems work in sync. Stack up these timeless Lineage Ceramics White Ramen Bowls and pair them with the best quick and protein-rich lunch we've tried in a long time: immi ramen!
Portion control | Upgrade your afternoon snack - and keep yourself from mindlessly eating the whole bag with another piece from LSA International.We recently stumbled into this minimalist home brand and now find that they're stocked at all our favorite shops. The Dine Duo Condiment Set + Oak Base is perfect arranging veggies and dip, a double portion of popcorn, or whatever you find yourself nibbling on lately.

bedside water  | Drinking enough water each morning? Remove a step from your AM routine and keep a giant glass -- or full-on carafe -- of water next to your bed. Keep the Ferm Living Still Carafe or Fferrone Design Boyd Bedside Set filled with water every evening and gulp down a glass in the morning while you're barely conscious. Both of these carafes have an old Hollywood vibe that will only add to your bedroom's overall mood.

Keep produce in sight + on hand | Nothing motivates habit as much as keeping your goals out where you can trio on them. Hit the farmer's market or produce section as regularly as possible and keep fresh produce out where everyone can see it. Yes, you are going to waste a few rotten oranges or nectarines, but overall expect to start craving more! We love the Hawkins New York Essential Footed Bowl and Urban Outfitters Anna Fruit Bowl.

Read Next: Must Have Munchies: 27 Wellness Pros On Their Go-To Healthy Snacks

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The 10 Best New Products From Expo West 2023

We sent wellness vet and long-time contributor, Alexa Gray to this year's Expo West to report back on the best of this year's new product offerings. Gray is brand consultant for CPG (Consumer Packaged Goods) businesses and part of the founding team at Olipop.

This year's Natural Products Expo welcomed over 65,000+ attendees and 3,000+ exhibitors at the Anaheim Convention Center. The conference is, appropriately, hosted across the street from Disneyland and quite literally feels like the Disneyland of all things health and wellness.

The Expo showcased the latest and greatest new product launches in the health and wellness space from all around the world – and, yes, it’s a foodie’s paradise. Imagine every brand you'd find on the shelves of Erewhon and Whole Foods, plus all their founders, mingling, dropping new products and generally getting amped on the progress happening in our space.

Here’s a sneak preview of all the latest trends and products -- some of which haven’t hit shelves yet -- that you’re going to want to add to cart...

The 10 Best New Products From Expo West 2023

HoldOn plant-based Bags | You may already have seen HoldOn on social, as they are quickly becoming a favorite with the wellness set. HoldOn has designed an entire line of biodegradable heavy duty plant-based storage and trash bags, that break down in weeks, not centuries. They use non-toxic ingredients from renewable resources, like corn starch and cotton, to produce strong materials you can feel good about buying. HoldOn has made it easier for us all to make a small but highly effective change for our planet.
Food Huggers Produce Savers | Do you ever just throw half an avocado or half a lemon in the fridge for later, and completely forget about it? Food Huggers is on a mission to combat both food waste and single use plastic with their colorful, chic and perfectly-sized seals. They work for all shapes of produce, let you skip the plastic wrap and they’re dishwasher safe.
Brutal Puffs | We all need a little comfort food sometimes, and for all our friends out there who love quinoa, there’s a new Peruvian superfood snack in town: say hello to Brutal Puffs. Brutal contains the “chocho” lupin bean, which has been consumed for centuries and grows in an elevation over 11,000 feet, high up in the Andean mountains. This Peruvian superfood is rich in fiber, high in protein (containing all 9 essential amino acids), full of minerals and is completely gluten free. Their flavors are to-die-for and include creme de la sour, cheeky cheese and churro extravaganza. Will chocho be the next quinoa? We’ll have to wait, snack, and see more on the chocho trend.
Siete Foods Botana Sauces | These days, Siete Foods seems to be at the top of everyone's shopping list. But a new addition to their lineup is truly just one of the most delicious things we tried at Expo this year, their Botana Sauces! These creamy bottles of spicy goodness pack contain so much flavor using simple ingredients and clean oils like avocado. Say hello to your new secret sauce.
mushroom-based Meati | Mushrooms are popping all over the food scene and are the main ingredient in our new favorite plant-based meat brand, Meati. Made from 95% mushroom root, they offer a variety of classic meats like Carne Asada, Classic Steak, Classic Cutlery, and Crispy Cutlet. Meati is turning heads and kitchen cultures towards the innovative and sustainable alternatives found in the shroom world. Even the all-star chef of Momofuku, David Chang, is a mega fan.
Spindrift Spiked | Hard seltzer sure took the mindful drinking movement by storm, but they’ve needed a real ingredient refresh. Our friends at Spindrift are up for the challenge. Known for their clean sparkling waters, Spindrift is launching a line of spiked drinks set to release later this year. Flavors include Lemon, Lime, Passion Orange Guava, and Pineapple. Take us to tropical paradise, Spindrift, where we leave all the artificial flavors behind, but keep all the fun. We’ll see you this summer with our spiked Spindrift in hand and sunblock in the other.
Plant Perks cashew cheese dips | Female-founded and mission driven, Plant Perks is on an animal and planet-friendly mission, one cheesy bite at a time. Founder, Tiffany Perkins, a culinary student of Matthew Kinney, developed a mouth-watering line of cashew cheese dips you’re going to want to know about. Her seven all-star flavors include: super clean sour cream, french onion dip, buffalo blue dip, sriracha cheddar cheese, smoked gouda, garlic and herb, and dill havarti. These organic, non-gmo dips are nearly identical to their dairy counterparts and will blow your taste buds, and best buds, away.

Cocojune Labneh | Many foodies have heard of coconut yogurt, but what about coconut labneh? Labneh is a tangy and creamy cheese, typically found in Lebanese cuisine and adds a rich flavor balance to the dish. CocoJune, known for their coconut yogurts, is coming out with their very own labneh this year and the taste is spot on! Great for your mezze platters or used in salad dressings, we are so excited about the next plant-based drop from Cocojune.

Super Fat keto Mac & Cheese | The world's first keto-certified mac 'n' cheese has arrived. Satisfy all those carb cravings with high-protein, low-carb cheesy pasta made from lupini beans. This Super Fat Mac & Cheese has the taste of pure nostalgia and comfort food, without any of the junk. The elbow pasta clocks in at 7 grams of net carbs and 24 grams of protein, and sends you to food heaven. We’ll be ordering the 12-pack, thanks!

Wundereggs | Something wunderful is around the corner. Meet WunderEggs, the world's first whole food, plant-based hard boiled eggs — made from the simple ingredients of water, almonds, cashews, coconut, and a few herbs. Founder, Hema Reddy, had the passion and drive to create high-quality, convenient, and minimally-processed plant-based foods that are good for our bodies and the planet. Totally worth the try. Your avocado toast won’t know what hit ‘em.

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

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Inside The Daily Diet Of Gastroenterologist, Roshini Raj, MD

It's hard to imagine too much being said on the importance of gut health, but we're definitely starting to feel the media fatigue as so many more studies and resources become available. So who better to get the best word on what everyone actually needs to do for gut health than someone who supports people with intestinal health on a daily basis: a gastroenterologist.

We tapped Roshini Raj, M.D, a graduate of Harvard College and NYU School of Medicine, board-certified gastroenterologist and author, to find out what her personal routine looks like for gut health.
Name: Roshini Raj, MD author of Gut Renovation: Unlock the Age-Defying Power of the Microbiome to Remodel Your Health from the Inside Out

What I wish more people understood about gut health: Your gut health impacts more than just digestion – it has far reaching effects on almost every aspect of your health, from mood to weight gain, sleep to aging, immunity and more!

My mission in a nutshell: Give people the tools to take care of their gut health so that they are living their  best and healthiest lives.

My day typically starts with... 5 minutes of deep breathing, 40 minutes of aerobic exercise and then breakfast: a glass of lemon water and a bowl of fiber cereal mixed with greek yogurt, berries, chia seeds, and ground flax seeds.

I‘d describe my diet as... Colorful, unprocessed and delicious!

My stance on coffee and gut health: Studies have shown that regularly drinking coffee is linked to a healthier microbiome - the phytochemicals in coffee are beneficial both to the intestinal cells as well as the microbiome itself. But, be careful of what you put in your coffee because, if you are loading it with sugar, this can be detrimental to your microbiome. Also, certain gut conditions like acid reflux are made worse with coffee.

3 morning staples for a healthy gut: Yogurt with live and active cultures (to get a dose of probiotics), mixed berries (prebiotics), flax/chia (fiber, omega-3s, antioxidants), water (helps digestion run smoothly).

Lunch is usually... Grilled salmon or chicken with mixed vegetables (spinach, eggplant, mushrooms, red pepper), cannellini beans.

7 gut healthy staples always in my kitchen: Yogurt, frozen berries, fiber cereal, cinnamon, turmeric, raisins, nuts.

Most impactful new research on gut health lately: The mind-gut connection has become more understood as research shows us the two way connection here. As mental health concerns soar I think it is so important to understand how gut health may play a role.

My best advice for those with gastrointestinal problems, but aren’t getting helpful direction from their doctor: Any time you are not getting help from your doctor it is probably time to find a new one. But in the meantime, just keeping track of your food intake, sleep and exercise habits may clue you in to what is going on – since all of those greatly impact gut health.
Gut health supplements I’m taking or want more people to know about: I recommend Bellway fiber for those days when you don’t feel like you are getting the recommend daily amount of fiber (which is sadly most days for many Americans). You can try Bellway for 20% off in any flavor with this link. 

My workout lately: I either do 40 minutes on the elliptical machine plus 10 minutes of core and exercises or a 30 minute HIIT workout.

Dinner is usually... Stir fry tofu with vegetables or chickpea pasta with walnut pesto and chicken.

Late night snacks: Yay, Nay or Depends? I don’t recommend eating right before bed especially of you are prone to acid reflux but an evening snack I like is air popped popcorn with garlic salt—great source of fiber.

Nighttime routine for optimizing gut wellness: Good sleep is great for your gut so I turn off devices and/or put away my phone at least 30 minutes before bed. I read for about 20-30 minutes to relax my mind, put in my earplugs, turn on the noise machine, and go to sleep.

Take care of your gastrointestinal health. Shop Bellway Super Fruit + Fiber for 20% off with our exclusive link!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This story is brought to you in partnership with Bellway. From time to time, TCM editors choose to partner with brands we believe in to bring our readers 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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