16 Ethical + Sustainable Brands In Fashion You’ll Actually Wear

You're ready to shop more sustainable brands, but don't know where to start? Here's a cheat sheet of our favorite sustainable brands in fashion that are taking the lead and making a difference one t-shirt, sock or fisherman sweater at a time... 

Sustainable fashion extends beyond the use of organic and recycled material. It is a greater movement to change the systems deeply woven into the fabric of the fashion industry. Pun, much?  It's critical that we are mindful about which brands to support with our hard-earned dollars. The below brands are making clean, green and eco-friendly choices in terms of the supply chain, materials and ethical practices. Here are 16 brands fostering major changes to the environment and your wardrobe.

The Top 16 Sustainable Brands To Wear Now

Amour vert | This effortlessly cool brand wants you to do good and look great while doing it. They aren’t interested in mass production, rather their pieces are made in limited quantities to eliminate excess waste. And they make your contribution easy by planting a tree for every tee purchased. Thank you very much. They partner with mills to develop sustainable fibers and raw materials, resulting in biodegradable clothing (like their marine stripe tee) that is both luxuriously soft and incredibly low impact on the environment. Shop Here

mara hoffman | This designer first implemented sustainability in 2015 by prioritizing the use of organic, natural, and recycled materials and exclusion of leather, mulesed sheep wool, fur or feathers. Since then, she has collaborated with eco-conscious partners and implemented compostable packaging into her e-commerce sales. And her efforts are not being overlooked as she was just recognized as a champion of sustainability, winning the “Leading the Change” award during NYFW. Shop Here

Reformation | This celebrity-adored brand is as synonymous with sustainability as with clothing. In fact, they’ve built their entire reputation around their eco-friendly endeavors. At their core, they believe (and we agree) that sustainability follows an entire lifecycle of clothing. They begin with conscious manufacturing (they have been carbon neutral and 100% water neutral since 2015) and encourage consumers to practice making a difference through water conservation and upcycling. Not to mention their clothes are super cute. Shop Here

Bassike | Born and bred in Australia, the Bassike brand is committed to creating high-quality everyday basics made and delivered through sustainable practices. They support local industries by sourcing goods in Australia, therefore eliminating the transit required from maker to warehouse. They operate out of a solar powered factory and use energy efficient led lighting in their brick and mortar stores. They’re first to admit to fashion’s bad habit for waste and are committed to using or donating all excess fabric and past season samples to prevent them from ending up in landfills. We’d also love to live in their tees, but that seems like a moot point. Shop Here

NANUSHKA | Nanushka If you follow fashion, chances are you have definitely heard of Nanushka. This celebrity-endorsed brand has made a name for itself as a leader in the eco-industry with its vegan leather goods and holistic practices. Both functional and beautiful, Nanushka champions craftsmanship as a major component to their success. They use local manufacturing and conscious material selection to ensure the longevity and durability of their clothing. Which they hope will encourage consumers to recycle instead of discarding at the end of its lifecycle. Company-wide, they are passionate, encouraging their employees and consumers to approach each piece as an opportunity to make a change. Shop Here

Acne Studios | This Stockholm-based brand aims to create quality garments built for long-term wear. They achieve this by designing with carefully considered materials and techniques and remaining transparent with their process. With the launch of two upcycled denim capsule collections, they have shown their commitment to sustainability and have since vowed to use 100% sustainable materials whereof 40% recycled by 2030. Shop Here

Jesse Kamm | Not only are we obsessed with her signature sailor pants, but we can’t get enough of Jesse Kamm’s mission: To create a sustainable fashion brand with minimal environmental impact. And when we say minimal, we mean minimal. She reuses deadstock and eco-fabrics whenever possible. Her collections are crafted locally in Los Angeles and her small artisan team earns fair wages. She ironically encourages consumers to buy less, and desires to stay small so she may continue her efforts sustainably. Her car also runs on vegetable oil, which has nothing to do with her brand but everything to do with how cool she is. Shop Here

Citizens of Humanity | Citizens is a leader in denim technology as one of the first brands to implement innovative wash and dye techniques in order to reduce fashion’s footprint. For example, their ozone wash process, through a combination of electricity and gas, consumes less than 1/10 of the normal water usage required of denim making. Sustainability remains a core value to the brand as they maximize efficiency and minimize waste. Shop Here

Rachel Comey | While the use of real fur may provoke real debate, Rachel Comey is one designer unafraid to bridge the gap between ethics and the use of animal leather and fur. In a progressive fashion, she sources textiles from animals, such as alpacas, that have died from natural causes. Fashion insiders claim Rachel’s eco-pieces are some of the most wearable on the market. Shop Here

Christy Dawn | To wear a Christy Dawn dress is to know what it feels like to run through a desolate field blooming with daisies. Her vintage-inspired collections are sustainability crafted in Los Angeles using upcycled “deadstock” fabric aka the leftover material from other fashion houses. As a result of using these salvaged fabrics, you can almost bet your dress is 1 (or at most 2) of its kind. Shop Here

Jenni Kayne | Jenni Kayne is admittedly trying to figure this whole sustainability thing out. And it makes sense. It’s no easy feat. The brand is committed to implementing practices that will help ensure a healthy planet by encouraging consumers to build their wardrobe of classic, quality pieces that are versatile and long-lasting. They have also recently launched a cozy collection of eco pieces made from 100% recycled fabric and manufactured using less water, energy and natural resources. They’re basics, made better. Shop Here

AMUR | Sustainability is quite literally what AMUR stands for: A Mindful Use of Resources. AMUR believes nature is the ultimate luxury, and the brand carries this conviction throughout their entire creative process. They are committed to sourcing certified organic cotton and silk as well as natural fabrics (like hemp and linen) to conserve material resources like water. They are experimenting with using reclaimed materials like cupro, and regenerating textiles to produce new fiber. And as if that wasn’t enough, they support local artisan work in India and Vietnam to celebrate sustainability as humanitarian work, too. Shop Here

h&m conscious | With the popularity of fast fashion (think Zara and Topshop) designers have to work harder than ever to meet consumer’s desire for the hottest trends, virtually on-demand. H&M is bringing sustainability to the fast-fashion market and to the masses. The company recently announced that their upcoming Conscious Exclusive collection will feature Circulose, a newly patented material made from discarded textiles. The collection will mark the first time chemically recycled fibers are used in garments sold at scale. Shop Here

Agolde | The average American woman owns 7 pairs of jeans at any one time, and research shows that it takes an average of 1,800 gallons of water to produce each pair, as they are repeatedly washed to achieve the right color and feel. And to think, we still have to break them in. Agolde is committed to resetting the standard by using advanced methods to reduce their imprint on the environment, including laser technology, ozone machines and high-efficiency wash methods. All of which reduces the amount of water needed to achieve the look of vintage denim. In other words, Agolde aims to recreate vintage denim, just not at the cost of the environment. Shop Here

Faithfull | Finally, a wanderlust brand thoughtfully designed, locally sourced, and ethically produced. These dreamy pieces are hand crafted and dyed in Bali in a family-owned factory, one that has been able to scale with the company’s growth. Ethical production and local resources are just two of the many reasons to love Faithfull the brand. The other reasons can soon be found hanging in your closet. Shop Here

Theory | With the launch of Good Wool in 2017, Theory made its mark in sustainable fashion by creating their most conscious collection to date. Their initiative involves sourcing the most environmentally conscious farms, mills, and sewing factories to produce a rather sustainable suit. This includes using traceable wool, biodegradable lining, and recycled buttons. Now that's a power suit. Shop Here

Snoop around our top sustainable fashion content here! 

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Abs Speak Louder Than Words: How Lymphatic Massages Helped Me Take Lymphatic Health Seriously

Before you zone out on my short-hand science lesson on the lymphatic system and our fascia, we hope the above before-and-afters will keep you focused. Yes, these before and after shots are of incredibly svelte, LA-dwelling models -- and, technically, most of us would be quite satisfied to achieve their befores, but these images illustrate the power of a lymphatic massage quite well.

Changes in the health and wellness world can move too slowly -- sometimes a little vanity can help to speed thing up.

Over the last few months, I've been trying massages all over LA that target the lymphatic system. Although most of us learned much more about the heart and brain than the lymph or fascia in science class, emerging studies have identified these body parts as far more powerful than our predecessors assumed, some even labelling them as "sensory organs". I've been fascinated to learn from pros like Lauren Roxburgh about just how these systems operate and how to keep them in tip-top condition.

The truth is, however, that most of us err on the side of neglect when it comes to body parts that don't make us immediately smarter, stronger or better looking in a bathing suit. The attention around these fascial and lymphatic studies has been underwhelming. Sometimes, harnessing a little vanity to bring the public (and ourselves) to attention can help.

After all my interviews, reading and studies on the fascia and the lymphatic system, nothing influenced me quite as much as my first lymphatic drainage massage with the sought-after Brazilian practitioner, Lais Perez, below. I came in frazzled and slightly bloated and left an hour later calm, collected, instantly slimmer, with carved abs and hips. How was this possible? And do I have your attention?

Before singing Lais' praises, I wanted to visit a few lymphatic drainage practitioners and I happily found that the results were all quite similar. I experienced a light detox reaction (nothing a little soup and sleep couldn't fix), followed by an increase in circulation and a sense of strengthened immunity -- plus profoundly slimmer abs and thighs. Our lymphatic systems play a crucial role in our overall circulatory and immune health, but this isn't something I was taught in health class or by most trainers or gyms, were you?

For the last couple of months, I've been trying a variety of lymphatic massage studios around LA. I wasn't certain what to expect, but after just one treatment my entire body slimmed down, my waist was chiseled and my sense of well-being soared. As I do with most great Chalkboard-related discoveries, I texted all my friends.

Here are the three practitioners I would fully recommend, although all are here in LA. If you're not an Angeleno, I've included a spa with national locations and I'm also confident a quick skim of lymphatic drainage massage in your area will uncover some truly fascinating experiences. Please leave your local favorites in the comments!

Lais Perez |The Brazilian approach | Apparently, the Brazilian technique often involves a few harsh wooden tools, but that was not my experience with Lais, who learned from her impossible-to-book mother in Miami and recently relocated to LA. According to Lais, Brazilian women often start getting lymphatic massages in their teens to keep their immunity strong and their famed beach game stronger. Her technique is hands-only and much more gentle than some of the famed Brazilian-style massages that use harsh strokes with wooden tools. Nonetheless, Lais' results are undeniable. During the relaxing massage, Lais takes extra time to sculpt the body around the waist, glutes or hips to incredulous effect. She's currently available at just one spa in Beverly Hills and I couldn't recommend her more highly to feel your best for a big occasion or for a healthful tune-up when your circulation or immunity isn't at its best.

The Tox Technique |The chain that gets it |  I was surprised to find that a chain of spas offering lymphatic massage exclusively already exists (The Tox locations include LA, Miami, New York and Walnut Creek). My expectations were low, but my experience blew me away. My massage therapist at The Tox had an impressive background in naturopathy and I left just as calm, clear and sculpted as my Beverly Hills treatment. Unlike my treatment with Lais, The Tox uses a spa-grade machine to assist the lymph-draining strokes of the massage therapist with powerful suction. The Tox recommends a sequence of treatments to significantly "lessen water retention and bloat, decrease pain and headaches, clear the mind and skin, strengthen immunity, increase circulation, improve mood, , decrease inflammation, boost metabolism and improve energy." While I can't verify what happened to me after my session with any hard-core blood or urine tests (this is meant to be a beauty treatment, people!), I can tell you that, based on my experience, it's easy for me to believe that all of the above are true.

Ricari Studios | the hollywood treatment | I left my heavenly treatment at Ricari Studios on a weekend morning before the Golden Globes and I can assure you that a line of A-list bodies hovered in the waiting area before they hit the red carpet the next day. While it feels like our culture is finally evolving beyond our worship of the Hollywood body stereotype, not a one of us doesn't aim to feel glowy, hydrated, alive and energetic on a day that includes a big event. Ricari gained a cult following, first in New York, and now here in LA and with good reason. Climbing into a full-length body version of Spanx, spa goers are treated to top of the line Italian technology paired with an educated team of therapists whose focus is on lymph flow and overall fascia health to create a sense of overall well-being that is visceral. And a sculpting effect that is undeniable.

While I can't claim this to be the most scientific piece I've ever written here on TCM, I hope you'll take some time to explore our more in-depth coverage of lymphatic and fascial health stories and explore these esthetic treatments for yourself. We plan on covering this topic more in 2020 as the impact of treatments like these convince our whole team to do a deeper dive! Lymphatic drainage may also offer support for a wide range of immune and hormonal issues. We welcome you to share your experiences in the comments below.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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Did You Know Your Breasts Have A Microbiome? What To Know According To Alisa Vitti

Women’s hormone expert and founder of the ground-breaking MyFLO app, Alisa Vitti, is back with more from her new book, In The Flo. According to Alisa, by tuning into the rhythmic biochemistry of our "second clock" we can actually better optimize our metabolism, microbiome and female biology...

Does Your Diet Sync with Your Cycle?

If you don’t eat in sync with your biochemistry, you may drop pounds in the first half of your cycle and then see the scale tick upward in the second half. Turning to diets based solely on the 24-hour circadian clock to lose weight isn’t the solution. They don’t take our cyclical nature or "second clock" into consideration. In fact, many popular diets trends—think intermittent fasting, ketogenic and paleo—work against our metabolism, and actually prevent us from losing weight.

You can achieve lasting weight loss by working with your biology through eating and exercising in ways appropriate for each phase of your cycle. This female-centered method teaches you how to compensate for the rise in nutrient conservation in the luteal phase so you can keep extra pounds off all month. All you have to do is focus on eating specific foods that burn fuel more efficiently.

The British research team (mentioned earlier in the book), based on their review of dozens of existing studies, concluded that weight-management programs should be based on tailoring diet consumption, calorie intake, and physical activity level to each phase of the menstrual cycle. Once again, science backs up your body’s natural preference to sync with its cycle.

On The Female Microbiome (It Includes The Breasts)

Your gastrointestinal tract, vagina, and breasts are filled with trillions of beneficial bacteria. When these friendly microbes are balanced, they help keep your body humming in good health and fend off disease. But when they are imbalanced or bad bacteria sneak into the mix, they are associated with conditions such as obesity, rheumatoid arthritis, ADHD, and more. Emerging science is increasingly finding differences between the sexes when it comes to the human microbiome.

For example, a 2014 study in Nature Communications found that women’s and men’s gut flora responded differently to the same diet. Other researchers found discrepancies between women and men in the abundance of specific gut bacteria. Researchers also noted differences between the sexes in the proliferation of certain bacteria as weight increased. No wonder your brother can lose weight on diets tailored to his biological rhythms while you don’t see the scale budge!

Your gut microbiome also has a unique connection to your female brain. In fact, you have about 100 million neurons in your gut, which is often referred to as the “second brain.” Your gut is responsible for pumping out more than 90 percent of the body’s supply of serotonin, according to 2015 research in Cell. Although the scientists didn’t note any differences between the sexes in terms of the gut-serotonin connection, I think it’s logical to assume that, with so much of the “happiness neurotransmitter” emanating from your gut, your microbiome health can affect your moods.

Did you know that your breasts also have a microbiome? Or that this bacterial community could modulate your risk for breast cancer? In a 2016 study published in Applied and Environmental Microbiology, researchers detected differences in the bacterial makeup between women with breast cancer and those who were cancer free. This finding raises many questions about the breast microbiome’s role in the prevention or development of breast cancer, and scientists are in laboratories now trying to determine whether good bacteria could be used as a possible treatment for the disease.

This is part two of our series excerpted from In The Flo by Alisa Vitti. Reprinted with permission from HarperOne, an imprint of HarperCollins Publishers. Copyright 2020.
Check out part one with Alisa Vitti here.

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How To Display Big Crystals At Home Without Breaking The Bank

When it comes to harnessing the healing magnetism of crystals at home, size matters.  However, big crystal energy doesn't always come cheap. Resident crystal pro, Heather Askinosie of Energy Muse is here with her top picks for beautiful display crystals that won't break the bank and instructions on where to place them for the best energetic effects. 

In the crystal world, size really does matter. Although all crystals of the same type have the same energy, larger crystals can have a greater influence on the way you feel because they emit stronger vibrations. Besides adding a touch of color and beauty to any room, a big crystal is perfect for the home because it has a strong enough energy to impact the space as a whole. When you are looking to incorporate crystals into your home, there’s no better way than a big crystal.

How + Where To Use Statement Crystals To Balance Your Home's Energy

Once you’re convinced you need a statement piece, how do you know where to start? A huge 5-foot tall crystal might be #goals, but you can definitely capture the benefits of a bigger crystal through more conveniently sized pieces. One or two (or more) tabletop crystals can up-level the energy of your home with little-to-no effort required, which means you can reap the rewards without actually having to do anything besides place them. Here are the crystals that I believe everyone should have in their home:

Black Tourmaline For Protection | Like your energetic bodyguard, a Black Tourmaline crystal absorbs negativity to keep you shielded from bad vibes. Placing this crystal in your home is essential to keep the energy of your home positive and to remove all unwanted negativity. Shop now

Where to place it: By your front door (on the inside or outside) to keep bad vibes out.

Selenite For Light | Selenite is one of the highest vibration crystals, and it fills your home with equally high vibes. It also doubles as an energy purifier, removing any stuck or stagnant energy. This is the ideal stone for a living room to keep the room bright and cheery, as well as a bedroom to keep it pure and clear to promote restful sleep. Shop now

Where to place it: On a nightstand or shelf to bring in the light and purify the environment.

Rose Quartz For Love | This pink crystal is all about love, happiness and harmony. It helps to create a warm, loving atmosphere at home. Shop now

Where to place it: This is a great addition to your child’s room, bedrooms, and anywhere else you want to foster love and harmony.

Amethyst For Peace | Amethyst is one of the most popular stones, and for good reason. The calming, peaceful energy creates an environment where you can relax and recharge, which is exactly the kind of energy you want to come home to. Shop Now

Where to place it: In your bedroom or living room to support peace and relaxation.

Shungite For EMFs | A tech detox is amazing whenever you can make it happen, but for the rest of the time, there’s Shungite. This stone is known for its ability to minimize the effect of electric and magnetic fields emitted by tech devices, which helps minimize the impact technology has on your energy and your home. SHOP NOW

Where to place it: On or near all electronics (laptop, desktop, phone).

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A Boxing-Inspired Abs + Arm Workout That’ll Get You Toned AF

The straightest path to a solid abs and arm workout at home is to follow a boxer's routine. This quick and weight-free workout comes to us from vegan personal trainer, Kollins Ezekh.

Coach Kollins hits practically every muscle group, gets our hearts pumping and has us checking off our HIIT goals for the week with this straight-forward arm workout at home that'll also hit your abs in a major way. Grab a yoga mat, a bottle of water and give this no-excuses routine a try for seven days to start seeing major results.

A 10-Step Abs + Arm Workout At Home

Warm Up |
Get your body fired up with this boxer's warm up:
+ Cross body jacks, 30 seconds
+ Jab cross punches, 30 seconds
+ Jump forward and walk back, 30 seconds

Boxers Core Circuit |
Core is king in the boxing ring:
+ Heel touches, 20 reps
+ Windscreen wipers, 20 reps
+ Russian twists, 20 reps

Strength |
These exercises are designed to increase the punching power of the boxer:
+ Decline push-ups, 15 reps
+ Dips, 15 reps
+ Bench skull crushers, 15 reps

Finishers | This part is designed to test the true champion in you:
Last but not least, it's time to finish the fight! Throw a combination of punches and drop down to the ground. Get up, repeat, 20 reps.

Repeat the whole workout twice.

Looking for an arm workout at home without breaking a sweat? This one almost broke the internet. 

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Adaptogenic Miso-Tahini Salad Dressing to Super-Power Your Immunity

Everything we eat can be charged with healing ingredients. This miso-tahini salad dressing is outrageously delicious, as well as a powerful immune system booster. The herbalist behind Anima Mundi tells us why. Someone get out a whisk... 

Dressings are a great conduit to intaking herbal medicines. First off, you don't even taste some of the more off-tasting herbs; Secondly, fat and vinegar are excellent bases to absorbing medicinal compounds. Healthy fats are a great vehicle that can facilitate digestion, metabolism and depending on the fat it contains a wide array of medicinal components. Vinegars, particularly if raw, are rich in naturally occurring probiotics, which also allow for a deeper and more efficient absorption of just about anything. Essentially, if you pair your remedies, like adaptogens, with a probiotic and/or fat, you're ensuring that the medicine gets absorbed properly.

The science behind food/herb combining is ancient and has its reasoning. For example, if you're intaking brain protective herbs, then using a fat within your concoction is vital to expressing the brain protective capacity of the medicine you're making. Raw coconut oil, MCT oil, flax oil and avocado oil, are just a few oils that are well known to support brain function.

A QUICK OVERVIEW ON ADAPTOGENS
For those of you new to the herbal ball-game, Adaptogens are a very special class of herbs that are famously known for their multi-leveled ability to protect the body and mind from the damaging effects of stress. These plants all share a particular intelligence in common — they work ‘non-specifically,’ meaning they target multiple functions in the body and powerfully bring homeostasis to the body and mind. And, what's truly fascinating is that The inherent intelligence within adaptogenic plants work by providing the body with what it particularly needs in that moment. For example, if you’re fatigued, adaptogens give you energy; or, if you’re anxious, they calm you down. This is due to the impact that these special plants have on our endocrine system particularly the HPA axis (hypothalamus + pituitary and adrenal glands), including the limbic system (our "emotional center") along with other systems such as the nervous system, and more.

The Mushrooms
The mushrooms we're using in this recipe are well known for their immune protective effects. The ones used within this recipe are immune-modulators, meaning they regulate and help maintain a healthy immune response. They're also well researched for their ability to slow the progression of acute and chronic illnesses. Read more on their scientific studies here.

*It is important to note that a healthy lifestyle and dietary changes are essential to the effectiveness of adaptogens and any plant medicine being used for healing. It goes without saying that adaptogens alone will not make up for poor dietary habits, lack of sleep, lack of exercise, addiction to stress, and an emotional or spiritual depleted life. Modern day cultures live a very malnourished life within the pantry of plenty. It’s vital to choose the type of diet that works best with your constitution, paired with the right herbs for the current cycle you're in.

OK, LETS GET BACK TO THE SALAD!

Here we're using a blend of medicinal mushrooms as they're adaptogenic powerhouses that give a major upgrade to the dressing itself. Here I'm using Anima Mundi's organic and locally grown mushrooms, Reishi and Cordyceps. I also love using the 7 Mushroom Blend, but you can make your own blend, or simply use 1 adaptogenic mushroom of choice. I often opt for Reishi and/or Cordyceps as I just love sprinkling it onto everything, even on my kid's meals!

Kale Salad with Tahini Dressing

Kale Salad
1 red onion
3 tbsp olive oil
7-8 stems of kale
salt & pepper
Handful of mushrooms
1 small apple
1 pear
1 pomegranate
Handful of walnuts

Tahini-Miso Dressing
1 tbsp tahini
1 tsp chickpea miso (or miso of choice)
2 cloves garlic
1.5 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
1-2tsp nutritional yeast (optional)
1tsp lemon juice, or to taste
0.5tsp Adaptogenic 7 Mushroom Blend
1 tbsp honey (optional)
water, as needed
salt + pepper

For salad:
Preheat oven to 200°C/400°F.
Peel and quarter the onions. Place the onions on a baking tray with baking paper and brush with vegetable oil, then bake for about 20 minutes.
Meanwhile, wash the kale, dab dry and tear into bite-sized pieces (do not use the stem).
Then put the kale in a salad bowl, salt well and add 3 tablespoons of olive oil.
Massage the kale with your hands for about 1 minute until soft. Clean the mushrooms, cut into slices and fry in some vegetable oil, then salt and pepper.
Wash and quarter the apples and pear, cut out the core and cut the fruit into thin slices.
Halve the pomegranate and remove the seeds.

For dressing:
In a bowl or blender, add the tahini, finely minced garlic, miso, mushroom or adaptogenic powder, oil, vinegar and nut yeast, and mix intensively until smooth.
Add water slowly, and as desired, until you reach your desired texture.
Some folks like it thicker than others, so gage it based on your desire. I like to use the same proportion of water to oil, yet add more water if you want it less thick.
Season with salt and pepper.
Pour onto your salad bowl.

Explore more of our immunity-boosting recipes here!

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The Powerful Immune-Boosting Benefits of Elderberry

Known for it's knack to naturally improve cold and flu symptoms, reduce inflammation, fight chronic fatigue, allergies and more, the benefits of elderberry are impressive across the board.

Don't underestimate the potency of this tiny fruit and the fact that most medicinal formulas come in the form of a 'syrup'. Elderberry benefits packs a punch and lately we're tossing back Pressed Juicery's immunity-boosting shots like crazy. Blended with honey, cloves and cinnamon, these elderberry shots are the easiest thing we're doing to keep our immune systems strong this season. Here's a comprehensive breakdown of elderberry benefits from functional medicine doctor, Dr. Josh Axe...

Looking for a natural remedy that has a very long history of medicinal use? There’s evidence that the elderberry may have been cultivated by prehistoric man. There are also recipes for elderberry-based medications dating back to Ancient Egypt.

However, most historians typically trace its healing abilities back to Hippocrates, the ancient Greek known as the “father of medicine,” who described the plant as his “medicine chest” because of the wide array of health concerns it seemed to cure. Whether we’re talking cavemen, ancient Egyptians or ancient Greeks, this natural remedy definitely goes way back, so it’s no wonder it’s known as one of the top antiviral herbs on the planet.

Health benefits of the elder plant include naturally improving colds, the flu, sinus issues, nerve pain, inflammation, chronic fatigue, allergies, constipation and even cancer. When used within the first 48 hours of onset of symptoms, the extract has actually been found to reduce the duration of the flu with symptoms being relieved on an average of four days earlier. During the 1995 Panama flu epidemic, the government actually employed the use of the elderberry to fight the flu.

I’m sure you’re getting the picture that this medicinal berry is a real powerhouse for good health. Let’s examine exactly why.

9 Elderberry Benefits for Immunity + Heart Health

Major Cold and Flu Relief | Elderberries are an excellent general immune system booster. The berries contain chemical compounds called anthocyanidins, which are known to have immunostimulant effects. Is elderberry good for a cold? Research actually shows that elderberry extract is a safe, efficient and cost-effective treatment for both cold and flu symptoms.

A 2016 study published in Nutrients showed that elderberry supplementation can reduce the duration and symptoms of a cold in air travelers. Travelers using this herb from 10 days before travel until four to five days after arriving overseas experienced, on average, a two-day shorter duration of their colds and also a noticeable reduction in cold symptoms.

Several studies have demonstrated that elder extract is highly effective in mitigating flu-like symptoms. Specifically, the flavonoids in the elderberry extract bind to the H1N1 human influenza virus as well as the H5N1 avian influenza virus.

A 2009 study randomized patients into two groups: One group was given four doses of 175-milligram proprietary elderberry extract daily, and the other group received a placebo daily for two days. The extract-treated group showed significant improvement in most flu symptoms, while the placebo group showed no improvement or an increase in severity of symptoms. Researchers conclude that the extract is effective in controlling influenza symptoms.

Another study published in the Journal of International Medical Researchshowed that when the extract is used within the first 48 hours of the onset of flu symptoms, it shortens the duration of flu symptoms by an average of four days.

Sinus Infection Aid | With elderberry’s anti-inflammatory and antioxidant properties, it makes sense that it can help sinus issues. A sinus infection is a condition in which the cavities around the nasal passages become inflamed, and this antiviral herb has promise as a sinus infection natural remedy.

A study conducted by the Institute of Complementary Medicine’s Department of Internal Medicine at the University Hospital in Zurich, Switzerland examined the use of a proprietary product, Sinupret, which contains elderberry flowers. The researchers used Sinupret to treat bacterial sinusitis along with an antibiotic (doxycycline or vibramycin) and a decongestant. People who took the combination did better compared to those who did not take Sinupret at all.

Lower Blood Sugar | Both the elder flower and the berry have traditionally been used to treat diabetes. Research has confirmed that extracts of elderflower stimulate glucose metabolism and the secretion of insulin, lowering blood sugar levels.

Research published in the Journal of Nutrition evaluated black elderberry’s insulin-like and insulin-releasing actions in vitro. The study found that an aqueous extract of elder significantly increased glucose transport, glucose oxidation and glycogenesis without any added insulin. What is glycogenesis, and why is it important? Glycogenesis is the process by which excess sugar is cleared out of the bloodstream and into your muscles and liver, which helps maintain normal blood sugar.

And a 2017 animal study published in the International Journal of Molecular Sciences suggests that elderberries can serve as a potential source of bioactive compounds for formulations that are used for the management of diabetes. Researchers found that both lipophilic and polar extracts of elderberry lowered insulin resistance in wistar rats with type 2 diabetes.

Natural Diuretic | Elder has been shown to promote both urination and bowel moments. Studies have indicated that elderberry or Sambucus has natural diureticeffects. A diuretic is a substance that promotes the production of urine. Doctors prescribe diuretics when the body is retaining too much fluid, which is a common problem in older adults.

Natural Laxative | Elderberry may also help with constipation. A small, randomized trial looked at a compound commonly used in Brazil to treat constipation. The compound contains elderberry. The results of the study indicate that this elder-centric remedy is an effective natural laxative for the treatment of constipation. Unfortunately, there are currently no studies isolating elderberry itself for constipation relief, so more research is needed.

Encourage Healthy Skin | Elderberry has made its way into cosmetic products, and for good reason. Its bioflavonoids and antioxidants, along with its high vitamin A content, make it awesome for skin health. Researchers suspect that a compound found in the elderberry could give a natural boost to skin.

A compound found in elderberry, called anthocyanin, has proven to have anti-inflammatory and antioxidant properties. Researchers found that this compound may improve the skin’s structure and condition.

Ease Allergies | The flowers of the elder plant are known to be an effective herbal allergy remedy. Since allergies involve an overreaction of the immune system as well as inflammation, elderberry’s ability to improve the immune system and calm inflammation can help provide allergy relief.

Some herbalists put black elder flower on the list of most effective herbsused for treating hay fever-like symptoms. It can be used for allergies on its own or in combination with other herbs. Elderflower is also said to act as a detoxification aid by enhancing liver function.

May Help Prevent Cancer | Edible berry extracts like elderberry extract are rich in anthocyanins and have been shown to have a broad spectrum of therapeutic, pharmacologic and anti-carcinogenic properties. Laboratory studies specifically indicate that the elderberry has some chemopreventive properties. A chemopreventive inhibits, delays or reverses cancer formation.

One study published in the Journal of Medicinal Food compared the anticancer properties of European and American elderberry fruits. European elderberry (Sambucus nigra) is known for its medicinal use and contains anthocyanins, flavonoids and other polyphenolics, which all contribute to the high-antioxidant capacity of its berries. American elderberry (Sambucuscanadensis) has not been grown or promoted as a medicinal plant like its European relative.

This study took extracts of both berries and tested them to access anticancer potential. Both extracts demonstrated significant chemopreventive potential. Additionally, the American elder extract showed inhibition of ornithine decarboxylase, which is an enzyme marker related to the promotion stage of cancer formation. These findings indicate the potential as a natural cancer treatment option.

May Improve Heart Health | Although the studies in this field have found mixed results, there is research suggesting that elderberry extract may improve cardiovascular health. When mice with high cholesterol and HDL cholesterol dysfunction were given anthocyanin-rich black elderberry extract, they had a reduction in hepatic cholesterol levels with improvement in HDL function. This may be due to the presence of anthocyanins, which are polyphenols found in elderberry that have demonstrated antioxidant and anti-inflammatory activities.

And another study found that elderberry extract may have beneficial effects on high blood pressure. When polyphenols extracted from the elderberry plant were given to rats with hypertension, in combination with renin inhibitors, they reduced arterial pressure. Researchers suggest that using polyphenols, like those found in elderberry, to lower blood pressure may also help to reduce the side effects of antihypertensive agents and improve patient quality of life.

The Chalkboard Mag and its materials are not intended to treat, diagnose, cure or prevent any disease. 
All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs. 

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