Indoor/Outdoor: At Home with the Editors of Remodelista + Gardenista

These are the kind of women you want running home and garden magazines. No shmaltz, no filler - and the content is good too. I first interviewed Julie Carlson, editor-in-chief of Remodelista and Michelle Slatalla, founder of Gardenista in twenty-fourteen!

I love sifting through our own archives for seasonal inspiration. When I find a trend-proof profile like this one, it is a cathartic reminder that good taste bears out and building a slow life really does last the changing tides.

I was impressed at just how well these simple design insights held up and pray that neither of these women has since redecorated! Are you as stuck on Julie's kitchen and dining chairs as we are?

Between the two of them, Julie and Michelle have been on the editorial staffs of greats like The New Yorker, San Francisco Magazine, and the New York Times. And the journalistic style of the sites shines through in a way we love.

Both Gardenista and Remodelista are go-to's for all self-respecting design-lovers -- the practical, stylish and well-curated insights serving both the avid gardener and home renovator.

Originally, we'd asked the editors of both of these regular TCM reads to let us in on what's inspiring them lately. The home vignettes shown are Julie's. But the tips on home and garden come from both women. Absorb these good garden vibes and enjoy their insights that have us slipping toward that homey feeling we all need now...homemade tomato soup, German kitchen goods, and all.

My design aesthetic in 3 words:
Julie Carlson: Simple, serene, relaxed.

My Gardening philosophy:
Michelle Slatalla: If deer hate it, I love it.

If you could live in any other building but your home, where would it be?
JC: I’d love to live in a NYC loft; a wide open space with floor-to-ceiling factory windows, views of the Hudson and beat-up wood floors.

If you could transport any garden in the world to your yard, which would you love to have?
MS: Virginia Woolf’s at Monk’s House. With Virginia Woolf in it.

Top kitchen staples:
JC: Maldon sea salt, Fog Linen tea towels, Mason Cash mortar and pestle, Staub Dutch Oven, salad spinner.
MS: Frozen bananas, frozen blueberries, frozen chicken broth (I hoard).

Weeknight dinner in a rush:
JC: Penne pasta with fresh tomatoes, basil and mozzarella. Take a container of Sweet 100 cherry tomatoes, slice them in half, toss them with a couple of splashes of good olive oil and a couple of pinches of Maldon sea salt and let rest for a few minutes in a large pasta bowl. Boil a pot of salted water and add penne rigate. Take a container of small mozzarella balls, halve them, add them to the tomato/oil mix. When the pasta is al dente, add to the tomato mozzarella mix and toss. Take a bunch of basil and, using kitchen shears, cut into ribbons. Toss well and serve with a few grindings of fresh pepper.
MS: Homemade tomato soup (following my foolproof 4-2-1 recipe) and buttery grilled cheese sandwiches.

Top musts for dining al fresco:
MS: Candles (in high-sided votive glasses to protect the flame from wind).

What do you love to display in the home from outdoors?
JC: I love to display branches from our apple tree in a giant vase in my dining room, especially when the apples are golden and droop poetically.
MS: Impromptu posies in a jelly jar on the kitchen table, usually including both white roses (they have a long season here) and mint for greenery.

Fave thing about being outdoors currently:
MS: The low slant of sunlight against buildings.

Home goods you love:
JC: I have a not-so-secret obsession with German and Swedish brooms, brushes, dustpans and other cleaning implements made with natural materials.

Garden, farmer's market or farm delivery box - what's your fave?
MS: Garden – it’s three steps away and everything’s free. Bring scissors.

3 must-read design books/references:
JC: My three current favorites are: The Inspired Home: Nests of Creatives; Plain Simple Useful: The Essence of Conran Style, by Terence Conran; and, because I grew up in Wellfleet on Cape Cod, Cape Cod Modern: Midcentury Architecture and Community on the Outer Cape.
MS: The Remodelista book (I have about 20 pages dog-eared); The Decoration of Houses by Edith Wharton; and The Surprising Life of Constance Spry.

Fave thing to grow:
MS: Parsley. And chives. I cut and cook with both every day.

Best garden smell:
MS: Roses, mint, lavender, jasmine and heliotrope, heliotrope, heliotrope.

Fave design quote:
JC: "Have nothing in your houses that you do not know to be useful, or believe to be beautiful." William Morris.
MS: “This place doesn’t fit me since Katherine died,” E.B. White said of his home in Maine after losing his wife. If you read one book this year, make it Katherine White's: Onward and Upward in the Garden

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How To Build The Perfect White Bed: Boring To Shop For, But A Dream To Sleep In

If it's a timeless, natural or neutral room you're going for, swiping up piece after piece in a neutral color palette can be quite boring. However, the final effect, in all its calm, cohesive glory, can be well worth the effort. Case in point? The all white bed.

Like a capsule wardrobe, the trend-resistant look of a monochromatic bed can be satisfying to build, but require some creative restraint during the shopping phase. Is so much more fun to add those trend colors to cart. Remember, the bed will never be boring if you're in it, right?

An Ode to the White Bed...

Perhaps it’s the emotional attachment I have to all the resorts I've slept in on vacation over the years, but there's just something so iconic about the perfectly turned down hotel bed -- almost always dressed in all white bedding. Layer after precisely tucked layer. An excessive, but organized amount of pillows. And an unmade hotel bed -- a sea of whipped white texture -- can look even better than the pristine bed at check-in.

The timeless look of so many textures in just one shade makes a white bed a smart choice for almost any home. To pull if off, here are a few tips on shopping a white, cream or monochromatic bed that'll bring the look to life...

How To Build The Perfect White Bed

The reason an all-white or monochromatic bed works so well is that all the layers, from headboard to quilt, become layers of the same object. That cohesive effect can be very soothing in a room meant for sleep, calm and coziness!

you'll need The basics: The basics are enough -- or even preferable, if you're on a budget or going for a truly Zen or utilitarian look in your space. Required elements: a very good mattress, natural duvet, pillows and sheets.

To the mattresses | When it comes to mattresses, a non-toxic version is key. Sadly, that giant slab in your bedroom can off-gas less-than-healthy toxins into your space if you're not smart about how you shop. Read our story,What That New Mattress Smell Means For Your Health for more, as well as this full report, Detox Your Sleep: Uncomfortable Questions To Ask About Your Bedroom.

Top picks for non-toxic mattresses include Avocado and Naturepedic's organic Serenade.

White as a sheet | When it comes to sheets, the utilitarian will find their match in Parachute's set of top sheet-free linen bedding. The Venice set includes a fitted sheet, duvet cover and two pillowcases in a nearly-nubby linen that wrinkles in a way we love.

Parachute Home sheet set

If it's function you're after, we've been raving over a sample of Nollapelli sheets recently delivered to HQ. The mostly Tencel fabric is designed to keep you cool while you sleep. If you're a sleeper who gets too hot during the night, I highly recommend trying a fabric like this that's designed to balance temps. If you really need body temperature support while you sleep, check out the bio-hacker beloved, Chilisleep Ooler, a high-tech mattress liner designed to improve your sleep cycle through optimal temperature regulation. More on this set-up later!

After Parachute's tactile linen sets and Nolllapelli's cooling Tencel sheets, Boll & Branch's organic cotton sheets are another fave. Luxurious, yet crisp, these classic sheets are made responsibly (both for the cotton farmer and the sleeper) in White and in Natural, a creamy neutral that also makes for a beautiful, monochromatic bed if you're able to match off-whites and creams across brands. A special mention for natural sheet sets from Coyuchi too, but you can get our full guide to natural sheet sets HERE.

Pillows + pillows | If it's pillows that you need, there are essentially two natural, non-toxic, but luxe options: down or natural latex. Coyuchi's organic latex and feather down options are pretty diverse, depending on your preferences. Target also makes a down pillow for only $39.

It seems I was in my mid-20's before I realized that king-sized pillows were a thing. If you have a king size bed, clearly these pillows are a must-have -- and the ultimate game-changer for the pillow-layering obsessed.

To achieve The layered look: 

As mentioned, the great thing about a monochromatic or all-white bed is that it looks as good disheveled as it does perfectly made. All you need are the basics, but if you're all about building a bed that is a haven for your light night or early morning activities, or just want to get a more developed look, here are a few things to keep in mind...

Consider an upholstered headboard | If you really want to keep the cloud-like white bed appeal head-to toe, I suggest going with an upholstered headboard or bed to match. Lulu & Georgia's Adara Headboard in Sherpa takes the white out to a whole new level with a cream sherpa or boucle texture that'll make your nest of a bed feel endless. Parachute's Horizon bed frame is a dream in linen or faux shearling!

Layer your duvet | With all the lush negative space of an all white bed, try layering in textures with throw blankets or quilts. A loopy, knitted weighted blanket like this one from Bearaby looks great thrown over a made bed. Jenni Kayne's baby alpaca throw comes in ivory and lends even more texture in a basketweave I love. This cashmere blanket from Oyuna lends a bit of natural drama with all those tassels -- without breaking up your color scheme.

Speaking of texture, monochromatic throw pillows can build your look. Just because the bed is white or monochrome, doesn't mean it has to be trend-free -- embrace a timely look with this white boucle ball or arched wool pillow from Sarah Sherman Samuel for Lulu and Georgia.

Go for euro shams | You're either a one pillow or seven pillow kind of person. Pick a team. If you're that person who makes the bed with layers of decorative pillows, make sure you have at least two euro shams in rotation for those hotel-like layers that so many us love. See my note on king size pillows above. And if you haven't tried this look in monochromatic white? Give it a go and tell us it's not like floating in heaven.

Try  a mattress topper | Maybe it's the feeling of being in bed that's more important to you than the way all these monochromatic layers look. For the true hedonist, a mattress topper may be in order. We love Avocado's organic latex mattress topper for firm contouring or the brand's alpaca wool topper for a bit of plushy fluff.

To build on the look: 

Again, just like building a capsule wardrobe, having all your neutral basics in place doesn't mean you can't break out and try something new! In fact, a monochromatic bed can really help those personal or seasonal pieces to shine. Add a throw blanket in a color you're obsessed with for a moment and easily kick it to another room once it no longer suits you. Layer in that heirloom quilt like its on exhibition. Rotate in new colors with the seasons or embrace a trend with accessories as varied as you like. Current favorites include Parachute's Linen Duvet Cover in a warm, pink-ish Clay and The Citzenry's chunky wool throw in Grey. 

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Here’s Why You Should Be Using A Tongue Scraper Every Day

Oh, the humble tongue scraper. This Ayurvedic bathroom accessory may be understated in looks, but it's health benefits can't be downplayed - we're talking everything from gut health to tooth care.

Stick out your tongue and take a long, hard look. Does it have a slightly white or light yellowish coating? This coating is an accumulation of bacteria, food debris, toxins and dead cells. Also referred to as ama in Ayurvedic medicine, this accumulation is the residue of undigested food. We know, how appetizing. So why aren’t you doing something about it?

If you floss, brush and rinse daily, you should definitely consider adding a tongue scraper to the lineup too. Tongue scraping not only freshens your breath but actually improves digestion. Dental research has shown that tongue scraping is even more effective at removing toxins and bacteria from the tongue than a toothbrush.

We wash our hair and face, brush our teeth and skin, clean our nails and ears, so why not clean the tongue? The tongue accumulates toxins and gets dirty just like all of our other body parts, and it is in our mouth! An unclean tongue not only is unhygienic, but it also poses a substantial health risk to the body. From increasing the chances of gum disease, to causing stress on the heart, keeping the tongue free from toxic build up is an essential practice for a healthy body. Our simplest health tip? Scrape your tongue.

Tongue scraping, also called jihwa prakshalana, is a cleansing practice that is widely utilized in the Eastern and holistic world. It is the practice of taking a metal tongue scraper and pulling it over the tongue in order to remove its coating. By removing the coating, or soft plaque from the tongue, you are removing most of the bacteria and other debris that are the primary source of bad breath, plaque or tartar, and acids that may lead to tooth decay. The best part is that the tongue is left clean and pink, allowing for a truly refreshing taste in the mouth. This practice is one that may seem odd at first, but we promise you that once you get going, you will never go without. The sheer image of scraping built up toxins off of your tongue is reason enough to become attached to this practice, but you will be fully converted once checking out the numerous ways in which it can improve your health overall.

Simplest Health Tip Ever: Why You Should Scrape Your Tongue

1. BAD BREATH: A common cause of bad breath, or halitosis, is from post-nasal drip. This mucus coats the back of the tongue, which leads to odor. A tongue scraper is an easy and effective way to remove this coating from sinus drainage. Studies have also revealed that tongue scraping makes a significant difference in reducing volatile sulfur compounds (VSC), the very thing that produces bad breath.

2. PREVENT CAVITIES AND REDUCE PLAQUE: Research has proven that tongue scraping reduces levels of streptococcus mutans and lactobacillus. These are bacteria that are shown to be directly correlated to an increased incidence of cavities as well as plaque.

3. IMPROVE CARDIOVASCULAR HEALTH: Research is beginning to see a connection between the health of the oral cavity and the cardiovascular system. Several species of bacteria that cause periodontitis (gum infection) have been found in the atherosclerotic plaque in arteries of the heart and elsewhere. This plaque can lead to heart attack. Harvard University also believes that the toxins released by this oral bacteria could harm blood vessels or cause blood clots. In addition, any inflammation of the mouth, which can be caused by bacteria, can increase inflammation throughout the body, including in the arteries. This increases the risk of a heart attack and stroke. Tongue scraping is an easy way to reduce the bacteria, lower levels of inflammation, and possibly prevent any infection from taking place.

4. DECREASE COMPLICATIONS OF THE RESPIRATORY TRACT: Research has indicated that bacteria in the mouth can end up in the airways of the lung. These bacteria have shown to increase the risk of respiratory infection (including pneumonia and bronchitis) and pulmonary disease.

5. KEEP YOUR GUMS HEALTHY: In most cases, gum disease and inflammation of the gums are related to plaque build up. Plaque contains many different types of bacteria. Some of these bacteria are associated with developing gum disease. Tongue scraping can reduce those bacteria that cause plaque, reducing the incidence of gum disease and inflammation.

7. REDUCED RISK OF A PRE-TERM PREGNANCY: The Journal of Periodontology indicates that proper oral health predicated on normal bacteria in the mouth significantly reduced the risk of having a pre-term birth or low-birth-weight infant. Tools used to increase the health of the gums and oral cavity reduced pre-term birth and low birth weight infant rates by 68% in women with pregnancy-associated gingivitis.

8. INCREASE THE TASTE SENSATION: We love to eat, so what a better reason to tongue scrape than to increase our ability to taste food! By increasing our taste sensation, the more consciously we will eat. This is because our taste buds send signals to our brain. These signals help to control digestion. The more in tune our brain is with what we are eating, the more we read the signals of fullness, the better we digest our food and the more efficiently we utilize the food we eat.

9. OPEN MERIDIAN CHANNELS AND STIMULATE ORGAN FUNCTION: The tongue has many relationships and connections in the body, both to the meridians and the internal organs. The center front of the tongue is associated with the neck, chest and heart, the left front with the left lung, and the right front with the right lung. The back of the tongue reflects the intestines and colon as well as the left and right kidney. Finally, the mid-center of the tongue connects to the stomach and pancreas, the left center the spleen, and right center the liver. By scraping the tongue, we stimulate these areas and the corresponding organs. This opens the meridian channels, increasing the energy and function of the organs.

How to Use A Tongue ScraperSTEP 1 | Extend your tongue and hold your tongue scraper. I recommend stainless steel tongue scrapers, though ayurveda traditionally uses copper. The reason I’m not a fan of copper is because it can potentially cause heavy metal toxicity. Stainless steel is just a safer option.

STEP 2 | Place the tongue scraper on the back surface of the tongue and gently forward, removing the thin layer of white coating. Repeat  5-10 times.

STEP 3 | Rinse out your mouth and enjoy the heightened sense of freshness! You’ll be hooked quickly and wonder how you went your whole life without it!

Note: Do not scrape so far back you begin to gag. Strokes should be gentle and not cause any pain. It should be a pleasant experience!

BEST TIME TO TONGUE SCRAPE: Scrape the tongue twice a day. Once in the morning, and once in the evening. It is best to scrape right after brushing your teeth.

WHAT TONGUE SCRAPER SHOULD YOU BUY? We highly suggest purchasing a stainless steel tongue scraper. Avoid the plastic ones. Stainless steel is not only more effective, but it also helps to balance the three ayurvedic body constitutions: vata, pitta and kapha. Make sure the tongue scraper is wide enough to cover the surface width of the tongue. Our favorite is Dr. Tung’s Stainless Steel Tongue Cleaner. It not only is made of stainless steel, but it comes with two rubber handles, which makes it really easy to use and very durable.

WHY NOT BRUSH THE TONGUE WITH A TOOTHBRUSH? While brushing and flossing removes bacteria from teeth and gums, about 50% of the bacteria in the mouth lives on the surface of our tongue. Brushing the tongue does not effectively clear this bacteria. In some cases, it even pushes it farther back into the mouth. Tongue scraping alone has the ability to reach back onto the tongue where the majority of the bacteria lies, removing it from the surface.

How the Coating of the Tongue Reflects Health

One more thing we want to leave you with is how the coating of your tongue gives you clues to your overall health. The characteristics of the coating on your tongue is a reflection of the balance of bacteria in your body, the efficiency of the organs, and most importantly the function of your digestive system.

A thin, pale white coating on the tongue is normal and indicates good digestion. This means you are most likely not eating the wrong foods for your body type and are releasing proper levels of digestive enzymes and hydrochloric acid (HCL). If there is a thick coating, whether yellowish or white, this indicates an imbalance of bacteria, impaired digestive function, and excessive dampness in the body (possibly from an increase in mucus). Most often cutting out mucus-forming, hard-to-digest foods such as white flour, white sugar, dairy, processed foods and excessive animal protein can bring this back into balance. In addition, it could also indicate the need of digestive enzymes and HCL, as well suggesting the incorporation of fermented foods or a probiotic supplement to bring the bacteria back into balance. Finally, if there is no coating at all, and the tongue is dry and cracking, this could mean dehydration or exhaustion in the body. Try increasing your fluid and mineral intake. If that does not help, it could also refer to a blood deficiency (iron deficiency) or excessive heat (inflammation, hormone imbalance).

TCM TAKE-AWAY: Whatever state the coating of your tongue is in, tongue scraping can help. You will notice that by scraping the tongue everyday, you will see a change in the coating of the tongue, bringing it back to normal. Once the tongue has a normal coating, keep scraping the tongue, because it is essential for prevention.

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A Mental Breakdown Led Him To Create This Mental Health Hub For Los Angeles

When he suffered a mental breakdown at the age of 62, Rex Wilder quickly realized just how difficult the mental healthcare system was to navigate and how dangerous that felt to someone in his precarious position.

Made possible by a $1.5 million gift from Wilder and his mother, Judy Briskin, the new Briskin|Wilder Welcome Center (BWWC) – both a program and a place -- has just launched to assist anyone in Los Angeles who is navigating a mental health condition or crisis and doesn't know where to turn.

As the health and wellness world works to de-stigmatize mental illness, it's projects and stories like these that will help us make real headway.

Learn more about Wilder's journey and what the Briskin|Wilder Welcome Center is all about in our interview below. If you know someone in Los Angeles who is struggling with a mental health concern, consider spreading the word about the Center's services and mission.

Congratulations on the launch of the Center. Can you tell us in brief who the center is for?

BWWC is for all Angelenos. Mental disorders mostly go untreated in low-income communities, and befall people who live in L.A.'s poorest neighborhoods at disproportionate rates. Even those who have the means to seek support often don't get the help they need navigating the convoluted mental healthcare system. Although I had the means and connections to get help, the system was labyrinthian and frustrating, and its inadequacies put my life in jeopardy.

Most of us don’t know where to turn for mental health care, we're hoping to bridge that gap. We offer free personalized guidance by licensed practitioners who help people in need navigate the overwhelming and complex mental health care system to ensure all Angelenos find appropriate and affordable quality mental health care, whether with Maple Counseling, a virtual center of highly qualified therapists and support groups we're affiliated with or an outside agency or support system.

What services does the BWWC offer?

Think of us as an expert case manager, or a mental health concierge. You have been brave enough to seek help — we feel it is our responsibility to make sure you receive it. Whether Maple Counseling or an outside agency, we’ll introduce you to your new therapist as quickly as possible.

What is the model? Are there other centers around the country that inspired your work?

Three models inspired BWWC:

+ One was the Breast Center at Cedars-Sinai. I became acquainted with them years ago when I worked in the breast cancer field. They emphasized the ease and effectiveness of getting help when you received a diagnosis. I’m not 100% sure whether they actually cared for you from a medical standpoint, but they certainly did from a mental and a spiritual standpoint. They knew how to put a person at ease at what was often one of the scariest times in their life. Not to mention confusing: they would help you find care, really take the burden off of you.

+ A second model was PCH, the Psychological Care and Healing treatment center in Venice. I know whereof I speak here. Four or five months into a serious psychological breakdown that saw me locked up at the Resnick hospital twice, I was still looking for what they called Partial Hospitalization. My mom and I spent months looking for the right place to get treatment, and bounced from one “inappropriate” place to another. One spot looked like a zombie country club…scary. Glazed eyes, musty smell, like it was an eternal rest cure. Anyway, I was at the end of our rope — almost literally.

Then, more by luck than anything else, we made an appointment at PCH and the rest was history. Happy history. We were met by a group of associates who really had it going on. They were smart, empathetic, experienced, and dedicated to finding solutions for their clients. Just like we do at the Briskin|Wilder Welcome Center, I came for help; I got hope.

+ The third model is my circle of family and friends. Not everyone has people to help them and who want to help them. But in a fair society, everyone needs to have that kind of human safety net.

Your own mental breakdown inspired the founding of this center. Can you talk a bit about that?

My mental breakdown woke me up to the need all around me, and it turned out to be such a gift. To myself, and ideally to others.

It took more than two months after leaving the hospital before I received my first therapy. At any point trying to navigate the system, I could have died. Thinking about that now, it sounds overwrought, but it couldn’t have been more true at the time. I needed every bit of assistance that I received. Luckily, I had means and connections. For so many without any means or connections, often challenged by loneliness and language barriers, things are far more complicated. And too often tragic.

mental disorders befall people who live in L.A.'s poorest neighborhoods at disproportionate rates. How do you hope the center serves these communities?

We want to make sure that anyone and everyone who can use mental health services at any degree of seriousness gets them. Period. Whatever the barriers to entry, we want to knock them down. Welcome, everyone!

How would you advise someone who has a loved one with a mental health issue to engage with the center?

Simple. Call us. Email us. Click on the link on our website. Believe me, we’ll do the heavy lifting. You don’t need a manual to get started!

Do you have any advice on the best, kindest language for concerned family members or friends to use with their loved ones as well?

You said it: kind language, backed by kind motives, can go a long way towards nudging a loved one towards the realization that they need help and should/can seek it. We hope that the existence of the Briskin|Wilder Welcome Center, both as a program and as a place, can make the prospect of that first step less daunting

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My Sleep Routine: How Sophie Jaffe Winds Down + Stays Well Rested Through the Week

Today begins Sleep Awareness Week. The most 'aware'? Those not getting any.
We'v partnered with evn CBD to help... 

Sophie Jaffe is getting enough sleep - and it shows. They say a well-rested mom is something of a unicorn. But business owner and mama of three, Sophie Jaffe definitely seems to be getting enough. Our proof? A resilient attitude, a lifestyle that we know is super-nourishing, and those abs -- did you know that cortisol, the hormone causing fat storage around the belly, is raised when you don't have enough good quality sleep? Facts.

There are a million good reasons for young, working moms to be tired and we can't solve for all of them. But if you have trouble relaxing at night or if falling asleep itself is the issue, we might be able help.

We recently quizzed Sophie, a yogi and superfood freak, about her family' sleep habits and wind-down routines. Her responses are full of simple takeaways -- and exclusive offers; this story is brought to you by evn CBD Sleep Powder, a sleep-enhancing blend of vitamins, minerals, and full spectrum CBD in a hot chocolate base for a cozy cup that'll send you into deep, restful sleep. Try a cup for 20% off below. Here's Sophie...

My day is currently filled with...So much in all the best ways; kid activities and mama duties, running my superfood company and working with an incredible team that support me day in and day out. Every single day I have time outside whether it’s working outside by my pool or taking a walk around my neighborhood with our kids or heading to the beach to watch the sunset -- an absolute non-negotiable.

I'm also scheduling more date nights and mini weekend getaways with my husband lately. We’ve learned that those are the moments where we return to each other.

That's a full life. Do you make time for naps or no? Yep. Obsessed with power naps -- instant refresher. If I can't actually settle into sleep, I’ll still rest and do a yoga nidra or meditation.

Which Daytime habits do you feel give you better sleep at night: Moving my body throughout the day to work off some energy. Making sure I nourish my body with whole, nutrient-dense foods. which often looks like starting my days with superfood coffee, sipping on chlorophyll water throughout my day, eating lots of colors, and treating myself when I feel in alignment.

I think one major thing that has also helped my sleep is my relationship to technology. I’ve turned off all my notifications (crazy, I know!). Now, I’m not always reacting to an alert and have more control over when I want to tap into high energy or slow down, soften, and relax.

Evenings around our house are… surprisingly calm. The days start early with 3 children so we wind down early. Kids are all in their beds no later than 8:30 on school nights and asleep soon after. That gives us some solid time to connect as adults after they are asleep. Non-negotiable over here!

Fave family ritual to unwind? We love to get in our salt water hot tub together after dinner and chat about life, laugh and connect. By the end, we are all super sleepy and cozy and ready for bed!

Wind-down non-negotiables: Unplugging for at least an hour before sleep and a sleepytime drink.

Some of my favorites are chamomile with honey or Sleep Powder by evn CBD which is a CBD-infused hot chocolate with L-Theanine, Magnesium, and Melatonin — all things cozy. Journaling with a cup of warmed Sleep Powder in coconut milk is the ultimate wind-down moment for me. These classic sleep-enhancing ingredients actually work in synergy to make me feel really relaxed.

I also like to practice breathwork before I go to sleep. Those few moments before you drift off to sleep can be deeply healing. By using breathwork or pranayama practices you have the ability to drop whatever is weighing you down to completely reset as you sleep and wake up ready to show up in the world as your best, most vibrant self!

Instead of a glass of wine to wind down… I use CBD, melatonin and herbal teas or superfood lattes.

What's your take on CBD overall? CBD helps me to balance the overwhelming stress and anxiety I often experience. This year especially, I realized that I am in charge of my own body, being and experiences. I get to decide what energy and perspective I bring to every situation - even during a pandemic!

CBD also helps me transition between all the different hats I wear with more ease and grace. On an average day that could mean hopping from mama mode to podcast recording to managing the business or posting to my influencer account without a problem. But, on challenging days, I take an evn CBD gummy or a few drops of oil and it helps me so much. Currently obsessed with Sleep Powder by evn CBD because it combines my love for sweets and lattes with everything I love in a sleepytime drink -- vitamins, minerals, and full spectrum CBD.

When I can't sleep, I.. like to take a soothing bath. When I really need to RELAX, I enjoy sipping on Sleep Powder in the bath, saying 3 things I'm grateful for, and taking deep breaths to fill my belly with calming, restorative prana. I've been conscious of putting more high vibe tonics in my body that help support my immunity and wellness, the Sleep Powder helps me do just that.

When I'm fried out, I adjust these things: My caffeine and sugar intake! I'll also go on a mini detox/cleanse to reset my body and allow my nervous system to balance out.

When I know I didn't get enough sleep the night before, I... I’ll often catch up on sleep where I can or sleep in and if I need to, I’ll reschedule meetings or cancel events. My well-being comes first and if I can’t show up the best I can be then it’s not serving my highest self.

Favorite nighttime reads lately… How to Break Up with Friends, Rituals of the Soul, and Call of the Wild.

Pre-sleep rituals that feel like luxuries: The salt water hot tub or bath, sauna, CBD, dry brushing, watching a show in my cozy bed -- and our red light bulbs in the bedroom for ultimate relaxation.

Getting cozy and inspired just reading this? Try evn CBD Sleep Powder for 20% off with code CHALKBOARD20. While you're there shop all of evn's full-spectrum CBD offerings from gummies to tinctures, and even dog treats (yes, really).

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

These statements 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. 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.

The post My Sleep Routine: How Sophie Jaffe Winds Down + Stays Well Rested Through the Week appeared first on The Chalkboard.

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Mornings with Dr. Robin Berzin of Parsley Health

A few years back, we included Dr. Robin Berzin, founder and CEO of Parsley Health, in our Women To Watch list. Since 2016, Berzin's holistic medical practice, Parsley has seen 80% of patients improve or resolve their chronic conditions within their first year of care, through the use of personalized food, lifestyle, and proactive diagnostic testing, as well as medication. This is the medical care of the future, as, according to Berzin below, 1 in 6 Americans are living with a diagnosed chronic condition.

In her new book, State Change: End Anxiety, Beat Burnout, and Ignite a New Baseline of Energy and Flow, Robin draws on Parsley's success and outlines significant principles to help us achieve a happier life by tending to our own health. That said, we thought we'd invite the trail-blazing doctor and entrepreneur to tell us about her own daily habits in our series, Daily Staples (explore the series with Wellness Mama and Dr. Will Cole). Read on, and explore this trail-blazer's philosophy more fully in her new book, linked above.

Daily breakfast:I love to make what I call my 'morning glory coffee' to kick off the day; espresso blended with cinnamon and coconut oil, plus a hit of MCT oil. It has what I need to wake me up and healthy fat to fuel me.

Non-negotiable: Daily meditation and some form of movement. It’s not a should-do, but a must-do to keep my calm, focus, and energy up.

Once a week for my health I...Take an Epsom salt bath to reduce stress and inflammation.

Read more: TCM Reader Faves: Take An Epsom Salt Bath For Workout Recovery

If I could give just one piece of health advice it would be…My advice for anyone is to become your own health advocate and seek out own your health information. One in six Americans are living with a diagnosed chronic condition, but many more are suffering without clear information as to why.

Ask your doctor for key diagnostic tests that take a deeper peak under the hood and can identify if you have any commonly misdiagnosed conditions or missed diagnoses. I include a list of the essential tests we do for every Parsley patient in chapter four of State Change.

Best healthy food option on the go: I’m a huge fan of seeds and nuts; they’re the perfect snack. I like to pack a handful of crushed almonds, chopped macadamia nuts, and pumpkin seeds with a drizzle of EVOO in my bag for wherever I’m going – from the office, to the school pick-up line, to the airport.

Fave workout:Yoga. Controlled movement practices like yoga help me get out of my repetitive thought patterns.

During the pandemic, my favorite studio, Kula Yoga, added online classes, which has made it much easier for me to practice regularly as a mom and doctor.

Crazy health idea that actually works: If you make certain changes in your body, it can significantly improve your mental health. That’s the premise of my new book which looks at the science behind how anxiety, burnout, depression and fatigue are often symptoms of physical conditions that need to be addressed.

Feeling like crap isn’t normal, it’s actually your body’s way of setting off a powerful alarm system telling you to “look closer.”

At least once a week I cook…Wild, sustainably caught salmon. It’s a delicious fish chock full of marine omega-3s: that crucial fat that supports your immune system and lessens the kind of brain swelling that can lead to depression.

Read more: How To Cook Wild Salmon: The Ultimate Guide + 7 Best Methods

Ingredient in products I always avoid: Sugar.

Daily supplements: My go-to since my last pregnancy is Parsley’s State Change Supplement Bundle. We pulled together the supplements in this bundle to help with brain, gut and emotional health through the body. These supplements lower neuro-inflammation, plug nutritional deficiencies, and support a healthy microbiome. The bundle contains a multivitamin, omega-3, probiotics, and the vitamin D3/K2 dropper.

Can’t live without my... Sleep mask! With three little ones, a good night’s sleep is something I have to fight for. Blocking out the city lights helps get me (closer) to those precious eight hours.

Current reading list:Gabby Bernstein’s new book, Happy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace.

Simplest way to improve health: Sleep: it’s when your brain takes out the trash. Getting 8-9 hours of sleep is the only way our brains can clean out the neurotoxins that accumulate throughout the day. Avoid screens at least one hour before bed, and go to sleep by 10PM to avoid getting that second wind of nighttime energy.

3 staples always on my vanity: Naturopathica’s Sweet Cherry Brightening Enzyme Peel, Alchemie’s Big Sur spray and Hynt Beauty bronzer.

5 things always in my travel gear:
My white sweater poncho by Paola Hernandez to keep me warm on the plane.
Outdoor Voices leggings for comfort and ease as I wrangle the kids together.
A book. (I like to pretend I’ll have time to read, but I rarely do.)
My nuts and seeds mix so we don’t have to eat the sugar-filled food in the airport.
Being totally honest: my laptop. Most of my travel these days is for work.

My current mantra: The story of your health is the story of your life.

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Everything You Should Know About Getting A Colonic (But Didn’t Want To Ask)

Everyones has put off a medical appointment from time to time, but health appointments having to do with anything near our colons? That delay time seems to double. We're not sure where this avoidance pattern started, but yours might be about to change, once you learn about the benefits of colon hydrotherapy. 

Julia Loggins, CHT is a trusted Colon Hydrotherapy Therapist here in Southern California and the author ofa few classic books on gut health -- one published just last month in collaboration with wellness renegade, Patricia Bragg. Julia is the picture of health (and boundless energy!) at age 67, a testimony to the practice she so passionately advocates for. Below, we're breaking down everything you've ever wanted to know, but didn't want to ask about getting a colonic... 

Colon Hydrotherapy 101 with Julia Loggins, CHT

Detoxification is the foundation for ageless health and beauty. Our bodies were not designed to eliminate the thousands of chemicals we come into contact with every day — no matter how clean a life we live! Colon cleansing is a safe, simple and practical solution to releasing these toxins, and eliminating bloat, brain fog, burnout and inflammation.

Did you know that the hormones that allow us to feel optimism and joy are made in our gut, not just our brain? A clean and healthy colon equals radiant skin and infinite energy.

Let's start with the basics: what exactly IS a colonic?

A colonic is a professional treatment that safely cleanses the colon, or large intestine, which -- many may not realize -- is six feet long.

Colonics are  painless and there is no odor. In your session, you will be lying on a table, fully draped for discretion.

Colon therapists use filtered water, of course, but some also administer organic chlorophyl or coffee infusions, which aid liver detoxification and calm the nervous system. They are excellent for anyone dealing with autoimmune disease, blood sugar issues, IBS and colitis. See all the first-person stories in my book, It Takes Guts To Be Happy!

Where did the therapy originate? Colon cleansing is thousands of years old as a health tradition. The Essenes practiced it, as did the Egyptians, and Hippocrates wrote extensively about it. A client of mine, an anthropologist, found hieroglyphics in a cave wall in Peru that depicted a shaman administering a coffee enema after a plant medicine ceremony. This practice is not new!

Nurses and midwives have given patients enemas for hundreds of years, to reduce fevers, pain and boost the immune system.

Who can benefit from a colonic?can you elaborate on those who will find them especially beneficial?

Anyone can benefit. We all live in this beautiful, but toxic world. Because colon hydrotherapy stimulates the 'happiness hormones' that are made in our gut, colonics are one of the best stress-busters ever. And who doesn’t have stress that needs addressing?

Because the gut and the brain are connected, colon hydrotherapy is often potent for helping heal traumatic brain injury, PTSD and toxic exposures, including mold.

So many people are terrified or skeptical when it comes to colonics. Why do you think that is and how do you usually address?

Enemas and colonics were administered in hospitals until the 1970’s, when pharmaceutical drugs replaced almost all hands-on therapies. From my informed perspective, many practices that work, are inexpensive and personally empowering are, sadly, going to be ridiculed or diminished.

Most misinformation about colon hydrotherapy comes from ignorance, unfortunately. Twenty years ago (I have been in practice 40 years!) I gave a sceptic gastroenterologist a colonic, because he did not believe that his colon was impacted. All I can say is that one session was worth a thousand words!

Thankfully, I have a wonderful team of medical doctors in my clinic, and a supportive group of referral doctors, who understand the benefits of colon cleansing. Your colon therapist should be happy to answer any and all questions, without hesitation. I know I am!

if readers are ready to try a colonic, what should they know? Is it true they should be booked as a series or is one enough?

A series is optimal for best results! But everyone should feel free to book one to start. One of the most beneficial aspects of colonics is busting the taboo our culture conditions us to have about poop, and holding things in. On many levels, this therapy is about letting go.

That said, generally, I recommend 4-6 sessions to begin to eliminate the 5-20 pounds (or more -- even for thin people!) of impacted waste.

Cleansing the colon is also the only way the liver can deeply flush toxins. If someone initiates a liver flush without cleansing the colon, the toxins may re-circulate in the body. That is called “autointoxication”.

Is there a mind-body element to colonics? So many devotees talk about this... 

Because we hold our stress and trauma in the solar plexus -- our belly -- it is common for clients to get in touch with memories or emotions during a session. We welcome that release!

Colonics are confidential sessions where it is safe to let go of everything that is not working in our lives. In my experience, clients often have revelations, epiphanies and answers to problems appear that previously eluded them. This is due to the stimulation of hormones such as dopamine and seratonin, that promote creativity, happiness and peace. Clients often leave a colon hydrotherapy session feeling euphoric!

Tips for A types - what is the best way to prep and recover from a colonic?

The best way to prep is to eat light and clean a few days before and after -- and drink lots of water. I encourage my clients to reduce or eliminate wheat, sugar, dairy and processed foods for those days.

Detoxification often reduces cravings, so my clients are not white-knuckling it with their food choices after treatment. When toxins are eliminated, the desire for sugar and carbs begins to melt away. Will power has little to do with the ability to maintain a healthy lifestyle. Detox and self-care can lead to healthy, sustainable choices without suffering!

What benefits should be expected?

You will feel lighter, brighter and clearer after your colonic! And, hopefully, you will feel empowered to learn how to do colon cleansing at home with coffee enemas -- a practice I teach to all my clients.

The truth is that even the thinnest, fittest clients I have are not immune from having impacted colons. Nor are teenagers. I have had many as clients because being a teen can be so stressful.  If your colon is bloated and impacted, a million sit-ups will not flatten that tummy, but cleansing the colon can.

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