#regram @loslookbook When your too lazy to go to the beach 🌴 P.s. Thank you to @the_salty_blonde @vitaminaswim and @bestswimwear for this sick suit 💖💖#bestswimwear #vitamina #thesaltyblonde http://ift.tt/2aLzdp4
Hey, sleeping beauty - we know it's tempting to toss back that duvet and dive right into bed at the end of a long day, but having gorgeous skin tomorrow means putting a little extra effort in tonight. This video from our friends at Free People lays out a nighttime skincare routine that helps us wind down and keep skin in tip-top condition.
Follow along for a flawless face and top-notch beauty sleep. We're over the moon for Free People's new beauty line-up too, pick up the six beauties below that are used in the video and get off to bed!
The post Our Ultimate Nighttime Skincare Routine – Watch The Video appeared first on The Chalkboard.
Long Day? Rosé or namaste? We all deal with stress and anxiety in our own ways; while some situations definitely call for a wine marathon with the girls, learning to self-soothe the au naturale way means long-term protection from stress' damaging effects.
Yoga is one of our favorite ways to decompress when we're feeling frazzled, and the following yoga routine from Tiffany Cruikshank - founder of Yoga Medicine and the author of Meditate Your Weight - is specifically designed to help us combat and deal with stress. Integrate these simple but powerful poses into your morning or bedtime rituals for amazing mind-body benefits that linger...
With numerous research articles headlining the news these days about the effects of yoga and meditation for your health, many people are starting to realize that yoga can be a great adjunct to your weekly routine. With so many negative implications that stress can have on the body (everything from muscle tension, headaches or food cravings to weight gain or digestive complaints and more), yoga and meditation are particularly effective strategies for combatting stress and its effects. If you’re like many people, you probably experience a hefty load of stress and anxiety on a daily basis, bombarded by it coming from finances, relationships, health or your family. The often-used message that you need to “manage your stress better” seems to feel meaningless without clear guidance as to how. After working with thousands of patients and students over the past couple of decades, here are a few of my tried and true favorites to deal with stress.
The key here is to pick one or two that you think you can add into your daily routine and stick with it. In order to re-educate how your nervous system responds to stress (the true task at hand since the stress doesn’t go away), you must do this daily, but it need not take more than a few minutes. Just like building muscle, the more often you do it the more helpful it will be. Below are a few to choose from; try out a few and see which one best helps you deal with stress, relax and unwind.
Supine Twist:
This pose is great for unwinding at the end of your day as it helps you relax and, at the same time, release back and neck tension from sitting at a desk all day. If you find yourself tense or stressed when you come home and unable to really unwind and relax, then this pose might be your choice.
For this pose find a comfortable place to lie on the ground and simply bring your knees into your chest and take them over to one side and rest them on the ground in a gentle twist. The key here is to completely relax and let your body lean into the ground. If your legs are in the air, find a pillow or blanket to wedge underneath them so you can relax. Once you’re comfortable, take a few deep breaths and stay for 1-2 minutes, then repeat on the second side. Ease back into the rest of your night with a fresh perspective when you’re done.
Down-Dog modification:
This variation on down dog is a gentle inversion to refresh the brain. This pose is helpful if you tend to feel overwhelmed and are unable to concentrate and stay focused to your normal capacity.
For this pose you’ll need a yoga block or a stack of books, about 4-6 inches tall, to rest your head on. For this pose, come into downward facing dog with your hands shoulders-width apart and your feet about hips-width apart and the top of your forehead resting on the block/books. You might have to move the block/books around a few times to find the right position but notice that the weight is still primarily held in the hands and feet so there is only the weight of the head on your block. Let your neck relax so the blood flow can refresh your mind. Stay for 1-2 minutes and visualize all of your thoughts and to-do lists dripping off your brain onto your block.
Legs-Up-the-Wall Pose:
This pose is a great preparation for deep sleep as it calms the nervous system and helps ease the body into the parasympathetic nervous mode or deep relaxation. This is a great one if stress is affecting your ability to fall asleep or stay asleep. For this pose you want to be done for the night and begin by preparing yourself for bed and dimming the lights so that you can crawl into bed quietly when you are finished.
Start by sitting with the side of your body up against a wall, then gently lean back onto your back and rest your legs up the wall. You can move in close with your hips at the wall, or leave a little space between your hips and the wall if that feels more comfortable on your back and hamstrings. As with the first pose, the key is to make sure you are comfortable. You can put a blanket over or under you or strap your legs together so they can relax. Once you are comfortable, close your eyes and notice your breath. Visualize the mind emptying with each exhale and allow yourself to linger a little longer in your exhalations. Stay for 3-5 minutes (or longer, if you like), then gently roll onto your side and slowly crawl right into bed.
Seated Meditation:
If none of the previous techniques stand out for you or you feel like the stress in your life is constant, then a simple meditation practice can be a helpful way to re-train the nervous system on a more regular basis. Meditation is simple and effective way to help shift the body into relaxation as well as help bring context to the bigger picture awareness that is key for stress management. The nice thing about mediation is that anyone can do it, anywhere or anytime. The key here is to find a time and place that you can use every day. For many people this is first thing in the morning or at the end of the day, but it can also be done at your desk by simply setting a timer and closing your eyes. I recommend using a timer on your phone so that you can relax and not worry about time. Begin with 3 minutes and work up to 5 or 10 minutes - but remember frequency is more important than duration, so find something you can commit to daily.
Begin by finding a comfortable sitting position on the floor or in a chair. If you’re on the floor, find something you can sit on like a blanket or pillow to try to get your hips up a little higher than your knees. Then close your eyes and begin by noticing the sensations in your body and the feeling of the breath as you breath naturally. Simply notice the experience and take it in. Notice what it feels like to be alive in this moment as you observe the experience. This practice is simply about becoming aware of the sensations and processes in the body without trying to change them or judge them. In order to change how your body responds to stress, your nervous system must first notice what is happening. Then your body can do the rest. When your timer rings, slowly head back into your day.
Calming Breath:
This simple breathing technique is helpful if your stress level is more of an up-and-down battle throughout the day. This breathing technique helps to stop the stress response in the body in the heat of the moment by calming the nervous system. The exhalation is intimately connected to the parasympathetic nervous system so you will be lingering in the exhale to induce the relaxation response. Use this one daily or as needed to combat stressful tasks or situations.
Begin in any position, with eyes closed or open, by slowing down your breath as you breath in and out fully for a few rounds. Then without any tension simply inhale for a count of 4 and exhale for a count of 6. Repeat for 3-5 rounds (or more, if your prefer) and notice how quickly the relaxation response starts to kick in. As you get more comfortable, you can inhale for 4 and exhale for 8, but the key is to relax and feel as if you can lean into the exhale rather than forcing it.
The post Namast’ay Calm – 5 Yoga Moves to Deal With Stress + Anxiety appeared first on The Chalkboard.
It's a season for beach days, vacays, hot weather workouts and weddings - all of which have us a little extra body conscious. It's incredibly important to us here at TCM that we provide our readers with balance and support when it comes to body image, that said, we feel our well-est when our metabolism, digestion and waistline all feel gloriously in sync, strong, and - maybe even just a little toned.
It's essential to keep a balanced view of our bodies in a culture that can so often throw us out of whack (see our story Fitspo Or Nah? for more on that topic). Eat a protein-rich breakfast, fit in a little HIIT, and try this crazy pineapple tonic to stay well the healthy way.
Adriana Ayales, the Costa Rican herbalist and Brooklyn apothecarist behind Anima Mundi, caught our attention with this "love handles" tonic. In her new book, Healing Tonics, Adriana gives us the lay of a whole new land - the exotic (and everyday) herbs that can be used for every possible health need. Using her background in herbal healing and ancient tribal botany, Adriana's collection of "next-level" libations have us ultimately inspired.
This pineapple tonic is the perfect morning sip for the week leading up to a major beach romp or other summer celebration. We recommend whipping it up inside this incredibly appropriate tumbler in our Summer Shop. Keep reading for ingredients, instructions and why this combination of unusual herbs really works...
This is a pungent fat-burning formula using some of the rainforest’s finest superfoods to relieve stagnation and slow-gut metabolism. It is a potent detoxifying juice tonic known for its sustainable weight-loss support. Here are two powerful ingredients you might not recognize:
Gardenia Cambogia: The active ingredient in the fruit's rind, hydroxycitric acid (HCA), has boosted fat burning and cut back appetite in studies. It appears to block an enzyme called citrate lyase, which your body uses to make fat. It also raises levels of the brain chemical serotonin, which may make you feel less hungry.
Cha De Bugre: This has long been a popular weight-loss product that has been marketed as a diuretic and appetite suppressant. It is believed to help prevent or reduce fatty deposits and cellulite.
The post The “Love Handles” Tonic With Pineapple + Exotic Herbs appeared first on The Chalkboard.
Somehow, with all the attention we give our health, our weight, our immunity and well-being these days - from diet books to television shows, schooling to even parenting - very little attention has been paid to the power of good digestion.
Over the last few years, the topics of digestion, good bacteria, and enzymes have finally been getting the attention they deserve and much of that has to do with the influence of our August Guest Editor, Donna Gates. Donna is the founder of Body Ecology, a book, product line and educational tool all about nurturing our “inner ecosystems". It may not sound too sexy at first, but trust us when we say that correcting any physical issues with your "inner ecosystem" will be nothing short of life-changing. We love this eye-opening philosophy that makes more sense the more you practice it, from alkalinization to probiotics.
Donna Gates is the kind of health pro we get really excited about. She's taught us how to feel good daily, achieve clear, radiant skin, and has earned our respect with her suggested solutions for many modern conditions. Body Ecology makes more sense to us than almost every other health paradigm we've encountered. We're thrilled to share best-selling author, recognized radio host and wellness industry leader, Donna Gates' insights this month and hope you go all in on this one.
Learn how to keep your internal system healthy, happy, and thriving with these principles from Donna to start (all seven are explained below!). Check back with us every Monday this month for more gut-healing knowledge...
body ecology defined: Body ecology is a way of life, a system of health and healing based on the 7 Universal Principles (below) that create a foundation for health and healing, a robust inner ecosystem. The Body Ecology Diet is delicious but customizable and delivers real results. It was the first gluten-free, sugar-free, dairy-free diet with probiotic foods. It has a two-decade track record of working for so many conditions.
Our inner ecosystem’s worst enemies: Stress, the modern diet, pathogens, parasites, GMO foods… and when you don’t digest your foods properly.
signs our body's inner ecosystem is 'off': Gas, bloating, gastroesophageal reflux disease (GERD), fatigue after a meal, pain, nausea and constipation.
how to jump start our inner ecosystem back on track: Eat fermented foods and drinks. Use digestive enzymes. Follow the food combining rules properly. Cook your food to make them more digestible. If that’s not enough, colonics and/or home enemas cleanses out decades of improper eating and parasites.
Simplest health tip ever: Think: “How can I make this meal more digestible?” Eat fermented foods. Take a probiotic like our Bifidus Probiotic capsules. Don’t overcook food.
biggest misconception about Body Ecology: That it’s too hard to do. There is a lot of information to start. But it’s not hard to do. You’re not giving up foods you love, you are replacing them with better, healthier choices.
Recommended reading and resources: The Body Ecology Diet book. Our bimonthly newsletter, which you can sign up for here. I am also an avid reader of books about genes and nutritional genomics. My next book features a new gut smart, gene smart approach, which is due to release in 2017 called Your Body Ecology - How to Make the World’s Healthiest Way of Life Work For You!
The 7 Universal Principles of Body Ecology
The Principle of Balance: Your body is always seeking balance. All foods have some properties of yin and yang, but in various proportions. At Body Ecology, we call these properties expansion and contraction. When you eat a food like sugar, your blood stream quickly absorbs it and produces energy, making you feel temporarily open and relaxed. Other foods, like salt are more contracting and cause your cells to contract and lose fluids, making you feel tight and constricted. Without understanding this principle you may unknowingly damage the body and create imbalance in a vicious cycle of cravings.
The Principle of Acid and Alkaline: Foods can be alkaline, acid or neutral in the body. The foods we eat and the lifestyle choices we make impact our body’s ability to maintain a balanced alkaline state.
The Principle of Uniqueness: While we are similar as humans, each of us has a unique set of genes. This may require modification to suit your own individual body. We like to call Body Ecology the gut-smart, gene-smart diet because it's vital to observe your body's reactions and assess what best brings balance to your body at all stages of your life.
The Principle of Cleansing: Your body cleanses every day through sweat, tears, elimination and urine. Cleansing allows your body to restore balance. In today’s world, it is often necessary to help our body rid itself of toxins that would otherwise build up and potentially lead to disease, so colonics or home enemas can be very helpful.
The Principle of Food Combining: Combining certain foods when you eat can help or hinder digestion. Combining the wrong foods can lead to foods fermenting in your gut and a release of toxins in your intestines. This principle is important for both your health and for lasting weight loss.
The Principle of 80/20: This principle has two concepts - one relating to balance of nutrients and one relating to quantity. The concept of quantity means giving your stomach room to digest by only filling it to 80% capacity. You can balance nutrients by having 80% of your meal be land and ocean vegetables and 20% be protein or grain. Together, these can have a significant impact on digestion.
The Principle of Step By Step: You cannot expect instant healing - but making small, consistent changes gives your body the foundation it needs to support optimal, long-term health.
The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.
The post Meet Our August Guest Editor: Donna Gates On Our Inner Eco-Systems appeared first on The Chalkboard.
What's cuter than a rainbow-hued crudite? Rainbow crudite rolled into rice wrappers, of course. We're a little taken with The Naked Cookbook, whose plain-looking cover opens to reveal countless clean eats like these spring rolls with peanut sauce and other recipes with pared down ingredients and maxed out flavors.
Crunchy and dippable like chips, more interesting than crudité and beautiful to make - these healthy, rainbow bites are sure to be a hit with whoever you're hosting at home, even if it's just your roommate.
A rainbow of colorful shredded veggies, rice-paper wrappers and a mega-chunky peanut dipping sauce are all it takes for these tasty spring rolls to sing. For anyone cutting out carbohydrates, I recommend steamed cabbage leaves or raw lettuce leaves instead of rice paper wrappers.
The post Rainbow Spring Rolls That Are Easier Than They Look appeared first on The Chalkboard.
balms are the bomb, especially when the summer heat has our skin acting a little crazier than usual. We have a few intensely moisturizing obsessions this year thanks to these charming, high style and non-toxic brands.
Whether for summer travel or just to recover from all that extra sun (edible fix for that?), we adore these five skin-loving lotions - each with a specific body part in mind. Get this miracle-working eye cream from a cult facialist we're just now discovering, an essential oil hand cream made in small batches, and this brand new collab we love. Here are five balms worth obsessing over...
The post Balms Are The Bomb: Our 5 Top Picks For Head-to-Toe Glow appeared first on The Chalkboard.
