Salmon With Blueberry + Dill Sauce From The Orchard Cookbook

Are there any more celebrated superfoods than wild-caught salmon and blueberries? Pairing them here may seem odd at first, but trust us when we say this recipe with a balsamic-meets-berry sauce from Orchard: Over 70 Sweet and Savoury Recipes from the English Countryside is an absolute dream. 

We've noticed more and more nutritionists adding blueberries to savory lunch and dinner plates lately, and we love to see it. Blueberries have earned their time-tested reputation as a highly nutritious and health-advantageous food, and there are few more easy and delicious to incorporate into our diets.

In Orchard, author James Rich includes an abundance of fresh and cooked fruits in his recipes, including pears, plums, cherries, strawberries, gooseberries, elderflower, blackberries as well and quinces, medlars and apples. As a cider-maker's son dividing his time between Somerset and London, it makes sense that Rich would include so much fruit in recipes that reflect his version of English countryside eating.

This cookbook is for anyone who loves rustic countryside recipes and is looking to incorporate a greater diversity of produce in their daily diet!

Says James, 'A side of salmon is a great alternative to more traditional celebration meals, whether that is your weekly Sunday roast or something for a special occasion. And eating it with this delicious blueberry and dill sauce is a treat!'

Salmon With Blueberry + Dill Sauce

SERVES 6

Ingredients:
For the salmon...
1 lb + 14 oz side of salmon
1 lemon
1/2 oz dill, finely chopped
1 tbsp maple syrup
2 tsp rapeseed oil
sea salt and freshly ground black pepper

For the blueberry sauce...
10 + 1/2 oz fresh or frozen blueberries
1/2 oz dill
2 tbsp caster (superfine) sugar
1 tbsp balsamic vinegar

For serving...
roughly chopped dill
lemon wedges
pea shoots

Directions:
1. Preheat the fan oven to 350 F.
2. Line a large baking tin with baking parchment, add the salmon and season generously with salt and pepper.
3. Finely grate the zest of the lemon and combine in a small bowl with the juice of half of it, the dill, maple syrup and oil. Briefly whisk to combine before pouring over the seasoned salmon, ensuring all the flesh is coated in the marinade.
4. Bake the salmon for 20–25 minutes until the flesh is just firm to the touch and the marinade is starting to caramelize. Remove from the oven and allow to rest for 5 minutes.
5. In the meantime, make the blueberry sauce. Cook the blueberries in a heavy-bottomed saucepan with the dill, sugar and balsamic vinegar over a medium heat until the fruit starts to break down, stirring to ensure the fruit doesn’t catch. Then, simmer for 5–6 minutes until the sauce is a thick, jammy consistency. Pour into a serving dish.
6. Transfer the salmon onto a serving dish using the baking parchment. Discard the paper and garnish the salmon with more dill, lemon wedges and pea shoots. Serve with the blueberry sauce.

Excerpted with permission from Orchard by James Rich, published by Hardie Grant, October 2022

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Easy Spiced Hot Chocolate That’ll Boost Your Metabolism

there's not a quicker path to cozy than a cup of hot chocolate. Often paired with Christmas cookies and other indulgences, why not spike your hot chocolate this year with a few smart ingredients that'll boost your metabolism and help your blood sugar stay balanced?

This clean spiced hot chocolate from integrative and functional nutritionist, Jennie Miremadi, takes the classic cup to another level. Add to all the benefits of cacao, warming spices like cayenne that boost our metabolism and immunity, cinnamon that helps to keep blood sugar stable and a good dose of coconut to bring it all together. Everything works together to add unexpected layers of flavor that are absolutely addicting. Make this simple drink a holiday tradition!

Want to add homemade marshmallows? You should! We use Vital Proteins gelatin in this classic recipe.

Easy Spiced Hot Chocolate

INGREDIENTS:

1 cup of organic, full-fat, coconut milk (canned, BPA-free, gum-free)
1 cup of purified, hot water
4 Tbsp raw cacao powder
2 Tbsp raw cacao nibs
1 Tbsp Ceylon cinnamon
1/8 tsp cayenne
1/8 tsp chili powder
1 Tbsp vanilla extract
1/8 tsp Himalayan pink salt
vanilla stevia drops to taste
marshmallows for top of spicy hot cocoa (optional - here's the recipe)

DIRECTIONS:

Blend all ingredients other than marshmallows in Vitamix or other high-speed blender until ingredients are thoroughly combined and hot cocoa is steaming when blender lid is removed, about 3 minutes.

Adjust stevia to taste.

If your blender doesn’t heat hot cocoa sufficiently, transfer to a saucepan and bring to a simmer over low heat.

Simmer for 2-3 minutes, turn off heat and pour hot cocoa into two mugs.

Top hot cocoa with marshmallows, if desired.

Serve and enjoy!

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Our 12 Most Incredible Healthy Christmas Cookie Recipes of All Time (Updated)

Christmas cookies are a tradition this time of year. The only thing more satisfying than spending cozy days baking up a storm are the cozy nights spent nibbling on the fruits of our labor with family and friends.

There's nothing wrong with a baking sheet full of traditional sugar cookies, but these healthy Christmas cookie recipes deserve a try too! This collection of 12 of our all-time favorite healthy-ish cookie recipes will give you all the satisfaction of holiday baking with nutrient-rich, superfood ingredients in place of some of the more common, and less gut-friendly ones. 

Our 12 Favorite Healthy Christmas Cookies of All Time

From gluten-free thumbprint cookies to ashwagandha shortbread, channel your inner Julia Child and dive deep into this lineup of healthy holiday cookies...

Loria Stern's Hazelnut Cookies Dipped in Salted Ganache | These cacao ganache dipped hazelnut cookies are made all the more magical with these sugared sage leaves – absolutely stunning on the table and surprisingly easy to make. The cookies are as adaptable as they are adorable. From the queen of botanical cookies herself. Get The Recipe

martha stewart's botanical cookies | Learn to embellish frosted cookies wtih these 3 beautiful botanical decorations from Martha herself. Get the recipe + instructions

Chocolate-Dipped Almond Cookies | (Shown at top) These coffee cream-filled cookies are vegan and gluten-free from Solla Eiríksdóttir’s new Vegan at Home: Recipes for a Modern Plant-Based Lifestyle. So indulgent! Get the recipe

Cannelle et Vanille's Gluten-free Crinkle Cookies | We're in love with all things Cannelle et Vanille. See our recipe with the gluten-free baker in the link below. Originally, the recipe is made with fennel, which we love, but we asked the baker and, if necessary, it can be skipped! Get The Recipe 

Cafe Gratitude Spiced Shortbread Cookies | These clean, gluten-free holiday cookies come from California's ultimate (and original?) healthy restaurant chain, Cafe Gratitude. Packed with pecans and spices they manage to avoid wheat altogether. Get The Recipe 

Molasses Oatmeal Whoopie Pies | Veggie-blogger Jessica Murnane of One Part Plant surveyed the vegetarian food scene to collect all the best tips and recipes for plant-based cookies she could find, including these plant-based beauties. Get The Recipe

Clean Cookie Dough Truffles | These lovely little cookie dough bites from plant-based food blogger Laura Wright of The First Mess capture the flavor and texture of classic cookie dough, but with clean, real ingredients that give us every excuse to enjoy with abandon. Get The Recipe

Turmeric Ashwagandha Shortbread Cookies | We were blown away by these superfood-infused shortbread cookies while on the farm with Gaia Herbs. The enormous organic farm’s chef whipped them up for us using a secret ingredient – Gaia’s Golden Milk – including ashwagandha grown right there on the property. Get The Recipe

Oreo-esque Raw Sandwich Cookies | In this classic cookie re-boot, almonds and hazelnuts offer protein and healthy fats, and our fave almond milk cream cheese makes a luscious dairy-free filling. Best of all, there’s no refined sugar or dubious baking process to hold us back from snack perfection… Get The Recipe

keto sugar cookies | I know, it's the last food group we expected to see go keto, but Vibrant & Pure made it happen! Get the recipe, make the peppermint frosting and be amazed! Get The Recipe 

Raw Cookie balls Made In The Dehydrator | This protein-rich cookie recipe is adapted from Raw: The Uncook Book. Try them raw as cookie dough balls (they’re totally safe) or dehydrate them for a more traditional cookie – the cookies are rich in nutrients that don’t get diluted through the baking process.  Get The Recipe

Not-So-Naughty Thumbprint Cookies | These thumbprint cookies from Laurel Gallucci of Sweet Laurel Bakery capture all the cuteness and crave-ability of the classic version, but without any naughty ingredients. Holiday miracle or just the kitchen wizardry of our fave grain-free, dairy-free baking babe, Laurel? We’d guess it’s a bit of both. Get The Recipe

Paleo Raspberry Cookie Crumb Bars | These paleo raspberry crumble bars deliver everything you may be missing on a paleo diet. (Hello, crumbling crust!) These bars come from British ballerina and wellness blogger, Saskia Gregson-Williams of Naturally Sassy whose ballet-inspired online workouts we've been loving. Get The Recipe

Pink Peppercorn Shortbread with Pressed Herbs | For a chic and natural twist on decorated cookies, Lori Stern taught us to press fresh herbs from rosemary to pink peppercorns right into the peppercorn shortbread (the cookies can easily be made gluten-free). Get The Recipe

Read Next: Brown Sugar Meringue With Honeyed Apples From The New Ottolenghi Test Kitchen

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From Microblading To Brow Lamination: The 3 Best Brow Treatments In L.A.

Unless you've decided to embrace the bleached brow trend like Bella Hadid did last fall, a strong brow is still the look du jour lately. We're happy to see the overly bushy brow fade to something more subdued lately, but a strong, face-framing look still reigns supreme.

If you're looking to up your brow game this coming year or take a break from all that constant filling in, check out what we're calling the three best brow treatments in L.A.

There's no one-size-fits-all here. It really depends on the look you're going for the and the level of commitment you're ready for! From nano brows and microblading to lamination and brow feathering, here are our favorite treatments to achieve a naturally fuller look that's both flattering and safe...

Long-Term + Dramatic:
Michal Cohen On Microblading + Nano Brows

We first met Michal at Stevi Christine's Beverly Hills studio. Michal Cohen (pronounced Mee-hal) has worked as a celebrity makeup artist in L.A. for over ten years. It's that work that led her to a passion for the perfectly shaped brow. Michal's meticulous and remarkably subtle style of microblading is some of the best around for those hoping to achieve and natural, lasting look.

the treatment: Microblading and/or nano brows are a method of implanting specially formulated cosmetic pigment into the skin in the brows. While this is a method of tattooing, the pigment used is not tattoo ink and is not implanted as deeply into the skin as a tattoo. Microblading is a manual method of cosmetic pigment implantation while Nano brows (or machine strokes - many terms are used for this method) utilizes a powered tattooing machine or a cosmetic machine pen to implant pixelized strokes.

what to expect: This is a method of tattooing, so if you are not comfortable with having something that could possibly be implanted into your skin forever than this is not for you. Also do your research about your artist, and try to speak with them beforehand to be sure this is the right artist for you. It’s not always about price, you want to make sure you’re in good hands no matter where you go. So if something in your gut is saying it’s not right, move on!

who it's for/not for: Microblading is for clients of any skin color with normal to dry skin, preferably younger skin that hasn’t had too much sun exposure or damage.

Nano Brows may be used for skin textures of any skin color from young to very mature skin as the method of implantation is much more gentle.

how to book: Call, text, email, or visit michalmakeup.com for details.)

The Feathered Brow:
Kristie Striecher's Signature Brow Grooming

The Treatment: The Feather Brow. Kristie popularized the "feathered" brow look over the last few years -- a brow that's swept up and, as it sounds, more 'feathered' than the hard-lined brow look of recent past. Shaping services with Kristie can be done alone or paired with tiers of services like their Brow Lift (a tint and Keratin treatment designed to last 5-8 weeks) or Microfeathering®, Kristie's take on the procedure that requires two visits.

Photo courtesy Kristie Streicher

Who It's For: Before seeing Kristie and team, they ask that clients commit to 6-8 weeks of outgrowth, meaning you can't even look at a pair of tweezers in that time. As long as you expect some decent growth in that period and aren't afraid to go for it, this treatment is for you.

How to book: Kristie and her sisters make up Striiike, a full service salon in Beverly Hills that offers hair and makeup services too.

Short-Term + Subtle:
Liliana Felleti On Brow Lamination

Liliana's Venice studio is a beauty beacon for cool girls across the city. As LA's obsession with brows exploded, Liliana became a go-to girl for subtle brow lamination -- a treatment that's shorter term and less dramatic than microblading for those who aren't ready for a big commitment...

the treatment: Brow lamination

who it's for: Brow lamination is for anyone who wants to tame their unruly brows or make their fine brows look fuller. It's less dramatic and shorter term than microblading. I often include a light brow tiny alongside this service to amp up the effect.

what to expect: Fuller, groomed looking brows for 2-3 weeks. Results can be a little more pronounced in the first few days and will settle in soon after. If you have any big events I recommend booking about a week prior for optimal results. You'll want to keep your brows dry for 24 hours after your appointment.

who it's not for: Lamination is not recommended for pregnant women. If you've had a peel, laser treatment or microneedling, please wait until your skin is fully healed before coming in. Note that lamination creates an upswept look that will make your brows appear taller. As a result, it can also make small foreheads look smaller.

how to book: DM me directly on Instagram at @lilianafelleti

At-Home Brows:
3 Pro-Recommended Brow Growth Products

All three of these brow growth products are prostaglandin-free and can be used at home, if you're not ready to commit to a treatment. Both Liliana and Michal recommend these products, treatment or no, for impressive brow growth:

DIME Boost Duo | This double-sided wand gives two products in one. For daytime, the Eyebrow Enhancing Gel acts as a serum and brow gel all at once. For night, the Eyelash Boost Serum can help your brows and lashes grow stronger and longer while you sleep.

Agent Nateur Lash & Brow Sérum | This conditioning serum doubles as a styling gloss that adds shape and shine to your brows and lashes. Patented clean technology that won't cause irritation or pigmentation.

Vegamour GRO Brow Serum | Vegamour's natural vegan formula contains their exclusive Polyphytobase Complex, plus active phytomolecules, zinc, and biotin, which are building blocks for healthy hair.

Questions for our brow pros? Ask away in the comments!

Read next: Get Sadie Sink's Winged Eye Look – Get The Clean Makeup Tutorial

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THC-O Could Be The Future Of Cannabinoids – Here’s What We Know So Far

As the new year looms and we think about emerging wellness trends for 2023, the topic of cannabinoids cannot be avoided. So, what’s new in the booming space? Today we’re taking a deep dive into an emerging area – it’s all about THC-O.

DankeSuper, the brand who first introduced us to THCp and Delta-8, is now telling us all we need to understand about THC-O. Rather than put on my white coat and pretend to understand any of the science (I cannot express how hard it is for me to understand the science), I decided to defer to Danke Super’s founder, Daniel Kaufman, aka the Willy Wonka of Weed, instead.

Let me preface this entire exchange with two truths and a lie:

01. I’ve never met anyone more passionate about cannabinoids than Daniel in my life (and I’m from Los Angeles!).
02. Danke Super is at the forefront of some seriously ~groovy~ concoctions.
03. Okay, I couldn’t think of a lie (because I’m a Virgo and can’t lie).

TL;DR: THC-O really works its magic when combined with other cannabinoids. Danke Super has taken the guesswork out of our need to experiment, so let’s get high (off of this information!!).

Q: OKAY, BE STRAIGHT WITH ME. WHAT THE HECK IS THC-O?

DANIEL: The world of hemp-derived alt-cannabinoids is super exciting. There are so many unknowns, and with the great unknown comes limitless possibilities, interactions, and high-filled journeys.

THC-O, which stands for THC-O acetate, was the second “alt” we experimented with after Delta-8. It’s supposedly 300% stronger than Delta-9 (your classic THC), which is pretty significant, considering Delta-8 is only 50% stronger. The key to THC-O, though, is that it is super mild on its own in terms of psychoactive effects, and its euphoric benefits usually take a bit longer to show up (unlike its Delta-8 counterpart).

Q: WHAT SHOULD SOMEONE EXPECT TO FEEL WHEN THEY TAKE THC-O?

DANIEL: If you’re already an expert (or even a novice!) in the world of cannabinoids, then you’re probably familiar with THC’s potent effects on pain, sleep, and relaxation. THC-O doesn’t fall too far from its cannabinoid tree.

When THC-O first came out everyone would market it as psychedelic-like, boasting about how much more powerful it was than Delta-9 THC. So, when I tried it myself, I was surprised not to experience much at all. I felt very relaxed physically about 30-45 minutes after consuming, and then fell asleep within 90 minutes.

That’s what got me into working on synergistic combinations with THC-O. My Danke Super directive was, “Throw in everything, but the kitchen sink. Or just throw in the kitchen sink.” What did I discover? When combined with other cannabinoids, THC-O is a whole different ball game. And yes, you can expect some serious psychoactive benefits.

Q: WHAT ARE SOME OF THESE COMBINATIONS YOU KEEP MENTIONING?

DANIEL: What we’ve done at Danke Super is take our classic formulations that we know and love—like our Pâte de Fruit—and then see how combining different amounts of THC-O and Delta-8 can produce varying reactions and intensities. We’re also playing around with new artisanally-made flavors for our gummies.

Some that you could try right this minute (in order of intensity)…

THC-O Gummies | 15mg THC-O, 20mg Full-Spectrum Hemp Extract

Good for: Deep body relaxation, anxiety relief, pain relief, sleep aid, decompression, inflammation.

Flavor(s) of the Moment: Peach Ginger

Who is it for? I would recommend this for any THC beginners or people who prefer relaxation over any kind of psychoactive high.

One thing to remember: Because THC-O’s effects don’t show up until they’ve been completely metabolized, you might not feel anything for up to an hour, so give it a bit before you start “adding on,” if you know what I mean.

D8 THC-O 1:1 | 15mg THC-O, 15mg Delta-8

Good for: Strong body-high, deep relaxation, psychoactive effect. Paranoia, not included!

Flavor(s) of the Moment: Peach Ginger, Strawberry
Who is it for? This is more for the THC user who “knows themselves,” and is looking to experiment with a different kind of high.

One thing to remember: We suggest starting with a half a square and cautiously increasing unless highly experienced with cannabis, THC-O, and Delta-8. We strongly advise limiting consumption to one gummy while evaluating your personal response.

Delta-8 THC-O 2x Gummies | 30mg THC-O, 30mg Delta-8, 20mg Full-Spectrum Hemp Extract

Good for: Strong psychoactive psychedelic feeling, full-body high, intense relaxation.

Flavor(s) of the Moment: Pumpkin Chile, Blueberry Vanilla Cardamom

Who is it for? As our most potent THC-O combo, I’d recommend this for the consistent weed / THC experimenter, who is more comfortable taking things to new high-ts.

One thing to remember: Similar to the 1:1 variety, stick to half a square and then increase slowly. If you’re going to go all in, plan to stay home! This is not a “pop a gummy and party” edible.
Q: WHAT MAKES DANKE SUPER SO UNIQUE IN THE THC SPACE?

DANIEL: I don’t want to say “no one else is doing what we’re doing,” but seriously, no one else is doing what we’re doing. And it’s been so cool to see customers become as excited about our creations as we are.

My primary strength is breaking down all of the data that surrounds cannabis, which is great because cannabis is like the mega-load of phytochemical compounds. When I’m not busy with everything else, I like to parse through data on over 86,000 cannabis plants, terpenes, and cannabinoid compositions. It’s a weed nerd’s dream!

Danke Super offers around 30 strains of cannabis at this point and there’s no slowing down in sight. At our store in Brooklyn (21 Dunham Place, if you were wondering), people are literally awe-struck when they come in, asking to try whatever is new in our “weed lab,” and learn more about new strains, cannabinoids, and psychedelics.

Not to overindulge in the Willy Wonka reference, but we are truly putting together some unique creations. The only difference is that everything we make has the figurative “golden ticket” inside.

Highly curious? Use our exclusive code CHALKBOARD20 for 20% off your next Danke Super purchase.
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 Danke Super. All material on The Chalkboard Mag is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programs.

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The Ultimate Guide To Stress-Free Holiday Hosting with Avaline

Last Chance!  Shop Cameron's personal picks with The Cameron Set - $168 plus free shipping including 2 bottles of Avaline Red, 1 bottle of Merlot and 1 bottle of Sparkling. Christmas shipping cutoff is December 15 and New Year’s shipping cutoff is December 22nd!

WE’RE SO EXCITED to be celebrating the holidays with friends and family in real life this year! Despite the drama the holidays can bring, our gratitude for these gatherings has been renewed after all that the last few years have brought our way.

If you're thinking about cozy table settings and ways to keep your holiday menu clean, we have a question for you: Are you serving natural wine?

Drinking organic wine is as important to your health as eating organic food. Dozens of flavorants and adulterants are permitted in winemaking, most of which aren't required to be on the label. That could things like herbicides, pesticides, and fungicides -- unless, like Avaline, the bottle is labeled organic. 

We've partnered with Cameron Diaz's organic wine brand, Avaline to give you some great options for friendsgiving and beyond for an exclusive 15% off with code CHALKBOARD. 

Whether you're hosting a big dinner, packing up dishes to share with friends, or just hoping to be a great houseguest, having a few easy-to-drink organic wine selections on hand is key for holiday gatherings of all kinds!

Here’s Why You’re Seeing Avaline Wines Everywhere

Natural wines are trending big time. Launched by tastemakers Cameron Diaz and Katherine Power in 2020, Avaline makes organic wine more accessible for everyone.

Our team at The Chalkboard has been served Avaline wines at pretty much every major dinner across L.A. over the past year! That's because Cameron and Katherine have made the wines that they want to drink. Each bottle is super-drinkable and 100% organic without added sugar or unwanted additives. Here are the ladies' tasting notes for the wine found in the Avaline Intro Set (which is also their best available deal right now!):

White -  Dry with a touch of citrus and a crisp, fresh finish
Red  - Light to medium body with hints of cherry and the perfect touch of spice
Rosé - (Editor's Pick!) Light and fresh, with notes of melon and zest
Sparkling - Dry, refreshing, and effervescent

Another reason we’re seeing Avaline wines everywhere? The bottles are gorgeous and look stunning on a well-dressed dining table or home bar

5 Tips For Stress-Free Holiday Hosting with Avaline

Have wines shipped right to your doorstep. Avaline's curated sets are ready to ship. Stock up on plenty of delicious, organic wines at least a week before your gathering. Avaline's Intro Set is the perfect choice -- start with these six bottles and find your favorites. The Intro Set saves you $25 and comes with free shipping!  

For holiday dinners, start with a Sparkling, then move to a light Rosé or Grenache Blanc with salad, and offer a big red with your main course.

Prep everything humanly possible ahead of time.When it comes to hosting, it’s all about preparation to make the day of your party as calm as can be. Check as many details off your to-do list ahead of time as possible. That includes cleaning your space, shopping and prepping ingredients, and deciding your playlists, decorations and other details beforehand. You want the day or your event to be as simple as possible.

Day of or night before...Be sure to chill all your white wines, sparklings, and waters a few hours before guests arrive. Lay out all your serving pieces too, so that once your food is ready you know where to place each and every dish with ease.

Always pre-set your table. If you love a good tablescape as much as we do, consider setting things out the day before. Not only will this take something off of your day-of checklist, but it’ll help you remember why you decide to host a dinner in the first place. Getting the table ready will get you excited and help you feel truly prepared!

Consider a few cheats. There are plenty of cooking shortcuts that don’t involve processed ingredients. Order a crudite or cheese plate from a local purveyor. Order one of your sauces pre-made from a trusted brand or buy some of your vegetables pre-chopped.

Remember to enjoy yourself If you’re hosting a holiday soiree at all, we’ll take a guess that you’re an extrovert hoping to delight your friends and fam. But don’t forget to enjoy the festivities yourself! Open a bottle of Avaline Sparkling at least 30 minutes before guests arrive and treat yourself to a toast for all your hard work.

If you’re a guest...Never arrive empty handed. That can be easier said than done with holidays parties popping up throughout your busy week. Check out Avaline's gorgeous pleated gift bags, which come in sets of three. Holiday hack: keep a few bottles of Avaline by the door and pop one bottle in a pretty satin bag before you leave the house!

Shop Avaline Wines for the Holidays

New to Avaline? Start here and find your favorites. This set features 6 best-selling wines: Red, White, Rosé and Sparkling -- all at a special price with free shipping. This set is for first-time customers only.

Last chance! Shop Cameron's personal picks with The Cameron Set - $168 plus free shipping including 2 bottles of Avaline Red, 1 bottle of Merlot and 1 bottle of Sparkling. Christmas shipping cutoff is December 15 and New Year’s shipping cutoff is December 22nd! Shop for an exclusive 15% off with code CHALKBOARD. 

This story is brought to you in partnership with Avaline. From time to time, TCM editors choose to partner with brands we believe in to bring our readers special offers. 

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4 Principles We Learned From Holocaust Survivor Dr. Edith Eger

The work of Dr. Edith Eger has been celebrated by Oprah, Brene Brown and many others over the years -- including countless readers who have been changed by her NYT-bestseller, The Choice. Here at the end of 2022, Dr. Eger's empowering message of personal resilience seems more relevant than ever.

As a survivor of the Holocaust, Dr. Eger has endured unfathomable suffering and has constructed a unique approach to psychology she calls "choice therapy". In the introduction to her latest book, The Gift, 14 Lessons to Save Your Life, Eger lays out the four foundational principles behind this therapy and we found them incredibly empowering.

Take some time and enjoy this simply excerpt from the book. If it resonates, consider picking up a copy of your own for that quiet week after Christmas...

Dr. Edith Eger On the Transformational Power of Choice

My therapeutic approach is eclectic and intuitive, a blend of insight- and cognitive-oriented theories and practices. I call it choice therapy, as freedom is fundamentally about choice. While suffering is inevitable and universal, we can always choose how we respond, and I seek to highlight and harness my patients’ power to choose—to effect positive change in their lives.
My work is rooted in 4 core psychological principles:

HARNESS LEARNED OPTIMISM First, from Martin Seligman and positive psychology, the concept of “learned helplessness”—that we suffer most when we believe that we have no efficacy in our lives, that nothing we do can improve the outcome. We flourish when we harness “learned optimism”—the strength, resiliency, and ability to create the meaning and direction of our lives.

THOUGHTS CREATE FEELINGS Second, from cognitive-behavioral therapy, the understanding that our thoughts create our feelings and behavior. To change harmful, dysfunctional, or self-defeating behaviors, we change our thoughts; we replace our negative beliefs with those that serve and support our growth.

UNCONDITIONAL POSITIVE SELF-REGARD Third, from Carl Rogers, one of my most influential mentors, the importance of unconditional positive self-regard. Much of our suffering stems from our misconception that we can’t be loved and genuine—that if we are to earn others’ acceptance and approval, we must deny or hide our true selves. In my work I strive to extend unconditional love to my patients, and to guide them to discover that we become free when we stop wearing masks and fulfilling the roles and expectations others assign us, and start unconditionally loving ourselves.

OUR WORST EXPERIENCES CAN BE OUR BEST TEACHERS Finally, I work from the understanding, shared with my beloved mentor, friend, and fellow Auschwitz survivor Viktor Frankl, that our worst experiences can be our best teachers, catalyzing unforeseen discoveries and opening us up to new possibilities and perspectives. Healing, fulfillment, and freedom come from our ability to choose our response to whatever life brings us, and to make meaning and derive purpose from all we experience—and in particular, from our suffering.

Freedom is a lifetime practice—a choice we get to make again and again each day. Ultimately, freedom requires hope, which I define in two ways: the awareness that suffering, however terrible, is temporary; and the curiosity to discover what happens next. Hope allows us to live in the present instead of the past, and to unlock the doors of our mental prisons.

Read Next: There I Am: A Timely Interview With Ruthie Lindsey On Trauma, Hope + Healing

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