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PROFILES NUTRITION WELLBEING LIFESTYLE THE SHOP
13 WAYS TO IMPROVE YOUR LUNG HEALTH ACCORDING TO CHINESE MEDICINE



lung health tips
8.19.19 | The Chalkboard , Photo Credit: Pinterest
TAKE A DEEP BREATH. Now, ask yourself: how often are you mindful of your breathing? Healthy lungs are a vital part of our overall health and, according to traditional Chinese medicine, lung health may require a bit of mindfulness. Acupuncturist and Chinese Medicine expert, Mona Dan of Vie Healing, is explaining all about how to nourish these vital organs…

The lung’s energy and role—as seen in Chinese medicine—is that of making a boundary between the inner and outer world. The inner environment needs to be protected by a clear boundary which both defends and defines the person. Across this boundary, vital materials can be taken in and waste materials excreted. The lung’s most vital and obvious role is to take in oxygen, but there is more to it.

The Lungs In Chinese Medicine: Immunity + Elimination
In Chinese medicine, the lungs are more than just a respiratory system—they are deeply related to the large intestines and hold a strong role in breathing in and out, the necessity of living a healthy life. At the physical level, our boundary to the world begins without skin—the largest organ on our body—which helps us breathe in and out through the pores. Beneath the skin, lung energy helps the circulation of blood, what we consider the body’s defensive layer against outside pathogenic factors.

The lung’s paired organ is the large intestine, and its main function is to release and eliminate. Together the lung and colon are related to immunity through the strength of the protective external layer of our skin. Generally, outside pathogens most easily enter through the respiratory and digestive systems, and the lung and colon are responsible for maintaining the function of these systems so that they are not penetrated by outside pathogens. According to Chinese medicine, the body’s defensive energy is directly dependent on the strength of the lung and colon.

Abundant lung energy presents itself as strong physical energy. There is a sense of softness yet fullness in the chest. In the lung’s most healthy state, immunity is strong, recovery from illness is quick and effective, skin is hydrated and the complexion is bright and fresh. Body posture is another physical expression of the state of the lungs, so a strong posture shows healthy lung energy. If lung health is weak, it will present as low energy and a poor immune system. Breathing may be shallow, and skin may appear unhealthy because energy and blood circulation may be weak. Also, emotions in the form of sadness and grief are expressions of lung energy.

How To Nourish The Lungs With Chinese Herbs
Because the lungs are so closely related to breath—the first sign of energy to enter our bodies—energy strengthening herbs are also for strengthening the lungs.

GINSENG ROOT | Ginseng is considered especially nourishing to the lungs, skin and stomach. Ginseng is said to moisten and cool the lungs, making it particularly useful for those with a dry cough. American ginseng is recommended over Asian ginseng for this purpose, as American ginseng is considered a yin tonic that is cooling in nature. Asian ginseng is a yang tonic that tends to be hot in nature.

ASTRAGALUS | Astragalus is one of the most commonly used Chinese herbs for strengthening and toning energy and the immune system. In Chinese medicine, astragalus is thought to build up immunity to protect us from external pathogens. Astragalus is most useful for those who frequently come down with a cold or the flu, have difficulty breathing (such as asthma), and who tend to sweat too much or not enough.

CORDYCEPS MUSHROOM | Traditionally this medicinal mushroom was used to strengthen weak lungs in those who exert high breathing energy, such as athletes. It is also highly recommended for those who suffer from chronic weak lungs, and those who tend to cough, wheeze and encounter shortness of breath. Also, it has a natural ability to resist a wide range of pathogenic bacteria, fungi and viruses.

SCHISANDRA | Schisandra helps keep the lungs moist. It does so by retaining clean lung fluid, so it’s best for those with weak breath function, such as people with asthma and chronic wheezing.

How To Nourish The Lungs With Nutrition
ABOVE GROUND PLANTS: Foods that grow through oxygen—think leafy greens, fresh organic vegetables with sprouted seeds and grains—help most.

ON PROTEIN + DAIRY: It’s best to absorb protein from legumes and white meat (such as turkey). For dairy, focus on non-processed dairy (such as goat and sheep products) and pungent foods (such as fermented foods).

SUPPORTIVE FOODS: Fermented radishes specifically are great—they help your gut, so it helps your lungs. Additional foods recommended: clean white foods (cauliflower and potatoes), turnips, parsnips, almonds, daikon, apples, pears, rice, oats, sesame seeds, onion, garlic and white peppercorns.

WARMING DRINKS: Also, keep drinks and foods warm, and try to avoid foods that are too raw or on ice. Cover your chest in areas of wind or too much air conditioning and continuously drink warm/hot tea.

6 Other Ways To Improve Lung Health
BREATHE WELL | The best way to support lung health is to take in plenty of fresh air by developing your breath to expand the physical capacity of the lungs. This can be done through breath coaching and breathwork, mindful awareness of the breath, or gentle exercises such as swimming and walking. Stretching also helps expand the lung energy.

SUNBATHE | Moderate sunbathing will nourish the skin, although overexposure may be damaging. Learn a bit more about balance here.

RESPECT YOURSELF | Emotionally, the lungs are nourished by respect. Put value into who you are and what you do to attract respect from those around you, and this will also open your lung energy.

CLEAN YOUR SPACE | Take time to clean the physical world around you. Clean the corners of your home. Clearing up your environment literally gives you a sense of fresh air.

DRY BRUSH YOUR SKIN | Nourish the skin by dry brushing. This will maintain the skin’s health and support the immune system.

BARE IT ALL | Occasionally going naked helps the skin breathe and improves lung health.

Did you know that there is a direct link between our organs and our emotions? Learn more about the philosophy here.

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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Western medicine will make you Sick and keep you Sick. Eat a Plant based diet and Animal prodcts Avoid Western doctors as you would the Plague.

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11 STRATEGIES TO FIGHT SELF-SABOTAGE (THAT WORK IN JUST A FEW MINUTES)
Self-Sabotage tips



8.19.19 | The Chalkboard
DO YOU KNOW HOW to get out of your own way? Whether most of us realize it or not, we all hold limiting beliefs that can block us from reaching our full potential. According to Dr. Judy Ho, certified clinical psychologist, learning to break the cycle of self-sabotage is simply a matter of noticing and then creating a new choice. Her new book Stop Self-Sabotage is a practical guide to conquering limiting beliefs that might be inhibiting your willpower, your motivation and possibly your dream life from coming to fruition. Find a comfortable spot and give these empowering exercises a try…

Ever tried to reach a goal like losing weight, getting a new job, curbing overspending or finding a satisfying relationship, only to be disappointed when your efforts didn’t bring you any closer to your dreams? Have you ever avoided getting close to people, or wanted to connect with someone so badly that your insecurity and neediness scared them off? Have you ever gotten in trouble for poor money management, or found it hard to do what it takes to take your career to the next level? Have you ever stopped and thought, Why did I do that? after you reached for the cookies instead of something healthy, or when a break from a work project turned into a binge-watching session that left you bleary-eyed and behind on deadlines?

If any of this sounds familiar, you may be stuck in a cycle of self- sabotage. Simply defined, self-sabotage shows up as thoughts and/or behaviors that undermine our best interests and conscious intentions. Have you ever thought, I can never do (fill in the blank), so then you give up and don’t try? That’s self-sabotage. Or do you act in ways that are counter to what’s good for you, for example, binge eating half a cake when you know the importance of a healthier lifestyle? That’s another example of self-sabotage.

11 Exercises To Fight Self-Sabotage
Even the most successful people may engage in self-sabotage in one or more areas of their life — maybe you have a rewarding career and solid marriage, but can’t seem to keep up an exercise routine, or maybe you’re a social butterfly and keep great company except when it comes to romantic partners. Below are 11 quick self-sabotage busters to try the next time you catch yourself about to self-sabotage…

ET-SQUARED
Helpful for: Noticing your self-sabotage triggers as they occur in the moment.
Time frame: 10 minutes
Quick instructions: If you notice you are feeling sadness, disappointment, anger, frustration or other negative emotions, name the emotion to yourself out loud or in your head (and write them down in your journal). Then do a mental rewind to see if you can identify the thought(s) that preceded the emotion. Then, rewind once more to the moments right before the thought — what was happening? Go ahead and jot down some details about the event in your journal. Finally, return your attention to the thought(s) and try to categorize them into one or more types of self-sabotage triggers, and write those down.

THOUGHT CLOUDS
Helpful for:Noticing thoughts as mere mental events and not something you necessarily need to act on or be reactionary towards.
Time frame: 10 minutes
Quick instructions: Take a few deep breaths and notice the sensations of your breathing in and out. Be attentive to the thoughts that come into your mind, and observe them. As you notice your thoughts coming and going, try not to interpret, judge, or react to them. Don’t try to resist having a particular thought either. Instead, adopt an attitude of curiosity. Examine each thought as you would as though you were watching a play. You are paying attention, but you are not intricately involved with the performance as it unfolds. After a few minutes of setting your thoughts adrift, to bring yourself out of the meditation, count backward from 5 to 1, and gently bring your attention to your breathing. With each count, remember that your thoughts are like clouds in the sky. Each of them exists in their specific shape for a moment in time before they shift and become something different. Just like you can’t hold onto clouds, neither should you try to hold onto your thoughts, especially those that are negative and trigger self-sabotaging patterns.

YES, BUT
Helpful for: Creating a modified thought that takes into account what’s difficult about a situation but also recognizes the positives amidst a challenging time.
Time frame: 5 minutes
Quick instructions: Whenever you notice a self-sabotage trigger, argue against that thought by creating an alternate thought. To do this, drum up a sentence that includes filling in the blank after the word yes (something that relates to the self-sabotage trigger and acknowledges the current stress), and then filling in the blank after the word but (something that acknowledges that you can do something to change it around or that you have been doing a great job).

LABELING YOUR THOUGHTS
Helpful for: Remembering that the thought is not in control, you are; and you are separate from your thoughts and don’t need to react to every single one of them.
Time frame: 1 minute
Quick instructions: The next time you notice a negative thought, try adding the phrase I’m having the thought that in front of it. For example, I will never be able to get another job becomes I am having the thought that… I will never get another job. Notice that adding this phrase helps to separate you from the thought and lessens its impact.

Notice what adding the simple phrase I am having the thought that does to the original thought. By adding this phrase in front of the thought, does it help to cement the idea that you are separate from the thoughts that you have? And does this separation help to lessen the impact of the original thought ever so slightly? You can take this exercise a step further by adding another short phrase: I notice that. Now the phrase now becomes: I notice that…I’m having the thought that…I will never get another job. This additional simple phrase brings to the forefront that you are the active agent doing the noticing of your thoughts. You are the one who is spotting a negative thought, and then labeling it as just that — a mental event and nothing more.

NAVY SEAL BOX BREATHING
Helpful for: Slowing you down and bringing calm and relaxation in a short amount of time.
Time frame: 1 minute
Quick instructions: Breathe in for a count of 4, hold your breath for a count of 4, exhale for a count of 4, stay empty (hold the exhale) for a count of 4. Repeat the sequence, if necessary, for as many times as you’d like to achieve a state of calm.

PHYSICALIZE THE EMOTION
Helpful for: Regaining control and feeling mastery over your circumstances when you experience intense and negative feelings
Time frame: 10 minutes
Quick instructions: Think of the emotion that is bothering you. Take a few deep breaths and get into a comfortable position. Then imagine reaching into your body for a physical representation of the emotion, gently pulling it out, and placing it in front of you. Next, I want you to examine this thought/emotion with your five senses by responding to these questions. How does it look, how does it feel, what sound does it make, does it have a scent, does it have a taste? After examining the emotion in this way, imagine taking hold of this object — this physical representation of your emotion — with both of your hands. Then, visualize being able to change its size, shape, weight, color, and so on by shaping and molding it. Make it smaller and more manageable. Push and squeeze it so that it shrinks down to about the size of a little pea. It’s still that same emotion, but now it’s tiny and compressed. Once you’ve transformed it, imagine putting this pea-sized emotion in your pocket, wallet, or purse. It is safe to keep with you now as a reminder of how you can take a large and amorphous troublesome thought and make it tangible and contained.

OPPOSITE ACTION
Helpful for: Decreasing the intensity of a negative emotion so that you don’t react in self-sabotaging ways.
Time frame: 10 minutes
Quick instructions: Identify the feeling that is bothering you and give it a rating (from 1 to 10 with increasing numbers representing escalating intensity). Now, think of something you can do that would be associated with the opposite of your current feeling. Do it, and then re-rate the feeling you identified. You should find that the intensity of the feeling has decreased.

INCREASING POSITIVE EMOTIONS
Helpful for: Increasing positive feelings and improve mood in the moment in order to re-set and prevent you from committing self-sabotaging acts.
Time frame: 10 minutes
Quick instructions: Rate your current mood on a scale of 1 to 10 (with 10 being the most positive). Pick a pleasant activity (for ideas, google “Pleasant Activity List”), do the activity, then re-rate your mood again. You should find that your mood has increased.

PHONE A FRIEND
Helpful for: Bringing your negative thoughts out into the open and invites a different perspective that might help you to question or modify your thinking.
Time frame: 10 minutes
Quick instructions: Pick up your phone and call a friend or loved one whom you trust, and tell them your current thought and the situation or event that brought it on. Ask them if they feel like the thought accurately captures what’s truly going on and invite them to share with you what you might be missing in your self-assessment. Getting an outside perspective will help to distinguish thoughts that are reasonable from those that represent self-sabotage triggers, and offer a different vantage point on an ingrained pattern of negative thinking that may not be serving you in your goal pursuits.

A QUICK VISUALIZATION + IF/WHEN…THEN
Helpful for: Stopping self-sabotage when you are on the verge of doing something that will take you away from your objectives.
Time frame: 10 minutes
Quick instructions: Think of a wish. Now, for a few moments, imagine the wish coming true. Let your mind wander and drift, experiencing what it is like for this wish to come to fruition.
Then shift gears. Spend a few moments imagining specific obstacles that stand in the way of realizing your wish. Let your mind take in exactly what’s getting in the way. Now, get out a pen and paper, and write down a specific implementation intention — an If/When…Then statement that directly addresses at least one of the obstacles that stands in the way of realizing your wish.

KEEPING YOUR VALUES HANDY
Helpful for: Keeping your values active on a daily basis and building your motivation for living by important principles.
Time frame: 10 minutes
Quick instructions: Take a look at your current list of top eleven values and zero in on your top three. Then, create a sensory-based reminder for each of them (such as a photo, a scent, a particular song). Make contact with these reminders by viewing them throughout the day or having them nearby such as on your desk or in your notebook.

Do you self-sabotage? How do you get out of your own way?
Talk about it with the TCM community over on our Facebook group, The Chat.

WHERE TO EAT, STAY + PLAY: A WELLNESS GUIDE TO TEL AVIV, ISRAEL
tel aviv wellness



8.19.19 | The Chalkboard
TEL AVIV, ISRAEL is a vibrant, cosmopolitan city that will surprise you in al the right ways. Full of outdoor markets, epic vegan food and even a sweet spot for herbal kombucha, we’re exploring a day in this magical Middle Eastern city with nutritionist and health coach, Shauna Faulisi. Rich with culture and clean, traditionally prepared foods, life in Tel Aviv is likely to spark the kind of world-expanding inspirational experience we only hope to find while traveling. Here’s a health coach’s wellness guide to Tel Aviv…

Where to Eat, Stay + Play: A Wellness Guide To Tel Aviv
There’s a major wellness movement happening in Tel Aviv, it’s prominent and palpable. Healthy cafes, studios and stores are new and shiny. Businesses are eager to get their messages out, residents are welcoming the new culture and are open to learning new and better ways for living well. It’s important to note that the primary drivers of this movement are the millennials of Tel Aviv. My impression of my Tel Avivian millennial peers is that they’re laid back, level-headed, passionate, straight forward and make time for fun. Their personalities are all reflected in the shops and cafes, which makes each place its own unique experience.

Prices in the TLV wellness scene are comparable to those in Los Angeles—they come at a premium. But fresh food doesn’t. In general, Israel takes great pride in its fresh produce. So, my tip: You can alternate between the list below and add in that cute spot you stumble upon on your walk and still feel great without breaking the bank.

Where to Eat, Stay + Play: A Wellness Guide To Tel Aviv
Israel is a very small country—the size of New Jersey, and Tel Aviv follows suit allowing for much of the city to be seen on foot or shared scooters (you’ll need cell service to utilize them) in less than a week. It’s an incredible place with incredible food, opportunity and culture. Without further ado, here’s my wellness guide to Tel Aviv.

WHERE TO EAT

Urban Shaman: This should be the first stop on your list. One can’t talk about the wellness scene in Tel Aviv without speaking of Urban Shaman. The owner, Udi Sahar is an force in the wellness scene and making waves in the space. His commitment to his restaurant and healthy living is full of integrity — he’s trained in herbalism after all! This vegan local spot is filled with large, superfood-filled salads, healthy twists on Middle Eastern classics, and refined sugar-free desserts. Unlike many vegan spots, Udi makes sure inflammatory oils and sugars never set foot in the door. I can’t say enough about Udi and Urban Shaman. Put this spot on the top your list.wellness guide to tel aviv

Cafe XoHo: This is one of the cutest, bustling restaurants I went to. With close proximity to the beach and the Dizengoff neighborhood, Cafe XoHo is a merge of healthy-ish meals, with the classics. The menu is worldly, pulling favorites from all over the world. They add special elements to their dishes: baking their own gluten-free bread (the best I’ve ever had), brining smoked salmon in an array of herbs and vegetables making the color vibrant and the taste unique. Be sure you don’t miss the onion jam to put on your GF bread with the scrambled eggs.

Bana: This adorable place is constantly upping their game and creating new and interesting dishes. It’s a casual sit-down spot, so go ready to dine and have a glass of wine. The chef is filled with pride on her creations. I particularly loved their healthy-vegan-approach which incorporates only fresh and local ingredient while being soy-free and inflammatory oil-free. Their creative desserts are what really stole my heart—the Coconut Cream Pana Cota is not to be missed.

Delicatessen: This spot reminds me of a deli you’d find in Amaganset. It’s stunningly beautiful, filled to the brim with a mini-flower stand, grab-and-go dishes, unique packaged foods, local cheeses and an entire section dedicated to freshly marinated olives. If you’re looking for a more picnic-style meal, this is the place. Or if you’re like me, dedicate some time to browsing and discovering local brands, interesting flavor combinations and taking pictures of the flowers.

Cafe Levinsky 41: This one-of-a-kind beverage spot is not to be missed. Benny, the founder, started making these special drinks when his customers started requesting healthier Gazoz, a homemade Israeli soda. When walking up to the window counter, don’t be overwhelmed with the amount of fermented jars on the shelves—from Kombucha, to June (fermented green tea with honey), to fruits and herbs—it’s all there. The fermentation-ista’s will make you a personalized beverage and garnish it with the most beautiful flowers. Benny has created a special community spot where customers gather on an old truck to sit, sip and chat.

Jusa Cold Pressed: Tel Aviv’s emerging juice company. They’re on a mission to get their juice into shops, gyms and out to the public. Grab a juice and take a peek into their gorgeous open kitchen where they make magic happen.

Wellness Guide To Tel Aviv food

Miznon: This is celebrated Israeli chef Eyal Shani’s version of Israeli fast-casual. I went with a group of friends and it was one of my most memorable meals of my life. Order the Fish + Chips Pita with a their famous Roasted Cauliflower and Smashed Potato. And don’t forget to order a glass of red!

Port Said: If you’re looking for a meal that captures traditional Israeli cuisine and the heart of Tel Aviv, this is the place. It’s filled with locals, a giant wall of vinyls and the most incredible eggplant I’ve ever had. Another winning concept by chef Eval Shani.

Bucke Cafe: This neighborhood spot is one of the best for people watching. It’s not the healthiest—you may need to modify fare from the menu if you are after healthy—but it’s worth going for their infamous dramatic platters. Or go there for coffee and to get work done, then continuing on to one of the other spots on the list for a full meal.

Citizen Garden: Full disclaimer: I never made it here. I forgot Saturday is a holy day for many. In Israel, many businesses close down for the weekly ritual of Shabbat. However, their Instagram stole my heart and is filled with gorgeous, nutritious dishes that I was genuinely bummed to miss out on.

Anita: Here you’ll find the best frozen yogurt you’ve ever had. Not the healthiest, but you’re on vacation! With an large array of toppings, build your yogurt and take it to-go while you stroll the streets of the gorgeous neighborhood of Neve Tzedek.

WHERE TO STAY

Hotel Montifiore: This boutique hotel is nestled in the stunning area of Neve Tzedek, a high-end neighborhood of Tel Aviv. The bar is filled with locals, and the small, cozy lobby downstairs is bustling all night because of the classic menu done at a high level.

Jaffa Hotel: This hotel is a work of art. The location is just out of the main area of Jaffa, making it quiet and serene, while still being accessible to the heart of Jaffa—remember it’s a small city! The pictures don’t do it justice, it’s a must-see in person. It’s imperative to check out the Chapel Bar that opens at 4 pm. It’s stunningly gorgeous.

WHERE TO SHOP

Dizengoff Area: Young, busting and the best street for independent boutique shopping. Filled with curated little jewelry shops and clothing stores at reasonable prices, you can find unique goods here. It is central, close to the beach and comes alive at night.

Rezort Official: Owned and curated by Barak Nachmani and his travels around the world, this is a beautiful lifestyle shop next to the Jaffa Hotel. Art, jewelry, furniture, rugs, clothing—if you’re in the area it’s not to be missed.

Neve Tzedek: A gorgeous neighborhood with stunning architecture and incredible shopping. Don’t miss jewelry stores She-Ra, Michal Ben Ami and Just Believe Jewelry. Also, be sure to check out lifestyle store Numero 13. Allow yourself to get lost in the streets and you’ll discover a few gems of your own.

WHERE TO CAFFEINATE

Anastasia: The best fresh almond milk latte in town. They serve vegan food as well, but I only went for the daily latte.

Papua Cafe: The coolest coffee spot I’ve ever been to. Nestled on a residential street, you almost think you’re going the wrong way. The whole cafe is outside with low built-in tables and stools with locals connecting with each other. The staff is young, chill and you feel like they’re your friends. Don’t miss this spot.

Cafelix: If you’re a coffee snob like I am, this is a must. It serves high-quality coffee in a chill Williamsburg-like atmosphere. Take a breather from all the walking, or take it to-go and get lost in the streets of Jaffa.

WHERE TO PLAY

Jaffa: This ancient and historic area lined with stone streets makes getting lost thrilling. There’s an incredible art community there—from street art, to art galleries, and a Friday Artist’s Market. Shopping ranges from street-fair level to high-end shopping and worth checking out whether or not you’re buying. There’s a unique energy to Jaffa and it should be made a priority to visit for at least a day.

Wellness Guide To Tel Aviv cafes

Markets: It’s not a trip to Israel if you don’t make time to check out the outdoor food markets. From bright and colorful herbs and spices, to fresh foods, baked goods, and vendors wanting you to stop that their stand — it’s a sensory experience not to be missed. Carmel + Sedona Market’s are the ones in Tel Aviv. Or save your market trip when you take a day trip to Jerusalem — the market of all markets, Mahane Yehuda is there.

Take a day trip to Jerusalem: Jerusalem is the most fascinating place I’ve ever been. It’s remarkable that the ancient, historic, and greatly religious city of Jerusalem is only 45 minutes from the modern, ever-changing city of Tel Aviv. Jerusalem is the capital for Judaism, Christianity, and Islam. Be sure to wander through the infamous bazaar and through all of the different quarters — it’s like nothing in the world. You’ll see praying, gatherings, singing, and hear chanting coming from the Muslim Quarter. It’s a stunningly beautiful and surreal sensory-awakening experience. Be sure to visit Jerusalem’s version of a Farmer’s Market, Mahane Yehuda Market in the day. At night, the stand close and the bars come alive. Thursday is the night to hang out there.

Tedar: You’d walk right past this spot if you didn’t know it was there. The doors open to a large outdoor open space where people are hanging out, drinking, and eating fresh pizzas from the restaurant upstairs in the up-and-coming Florentine Neighborhood. Spend a chill evening here feeling like a local.

Love this wellness guide To Tel Aviv? Get more travel insights here.

HOT GIRL SUMMER: SOPHIE JAFFE’S HYDRATING POST-BEACH SMOOTHIE




8.16.19 | The Chalkboard
HOT SKIN. SALTY HAIR. Sleepy, sun drunk and feeling good. A day on the beach can leave us in a blissful summer state of being. It can also leave our bodies in need of some serious nutritional replenishing. Re-fuel with a cool concoction designed to get you back to balance after a day on the beach. Yogi, mama and Philosophie founder, Sophie Jaffe, has loaded up this hydrating smoothie recipe with superfood ingredients that will keep you energized and feeling your best…

With summer nearing an end, hopefully you’re taking it all in. If you’re lounging by the pool, playing at the beach or taking midday strolls around the neighborhood, guaranteed you’re soaking up some mega sunbeams. The summer sun loads our body with delicious vitamin D and radiates from the inside out, but a long day at the beach can drain our body’s energy and nutrients.

We all know it’s important to protect our skin against the harsh sun rays by topically applying sunscreen, but you can also eat and drink skin protection and recovery by flooding your body with antioxidants. Antioxidants—like those found in most fruits (mainly berries) as well as beans and some veggies—can boost skin protection and reduce sunburn. Consuming nourishing foods and juices can help replenish and restore the body after a day full of sunshine and joy.

This smoothie combines all our favorites into a tasty tropical drink—acting like a sunblock for the skin—revitalizing the body after a lazy beach day. It contains all of the skin-protective ingredients necessary to repair and help fight oxidative stress from free radicals. Many of these ingredients are a strong source of vitamins E and C which help boost UV protection. Bananas are high in potassium and help support muscle function. Coconut water is an awesome recovery ingredient because of its hydrating properties and electrolytes. A high-vibe blend of superfoods like maca and camu camu (also high in antioxidants) and healthy fats like coconut butter also help restore the body’s balance.

CLAIRE GRIEVE’S IN BED YOGA FLOW FOR A LAZY SUNDAY ROUTINE




8.16.19 | The Chalkboard
SUNDAYS ARE MADE for slow mornings and a little bed yoga before brunch. Give yourself permission to ditch your lineup of alarms and indulge in the ease of a lazy weekend morning in bed. This simple bed yoga routine from Rosie Huntington-Whiteley’s bestie and yogi, Claire Grieve, is designed to take place once you wake and before you even roll out of bed. Set yourself up for a day of feeling light, grounded and gorgeously present. Cancel your class and give this yoga flow a go…

Sunday is my day to rest and rejuvenate. I take self-care very seriously and do my best to disconnect from the world and reconnect to myself for a few hours in the morning on this luscious day. I do a yoga and meditation practice every day before leaving the house. On Sunday, while I’m savoring every moment of my self-care, I actually do a flow from my bed. No matter where I am, a regular morning practice helps me to feel fresh and energized. A morning yoga practice can also have many physical benefits like increased flexibility, better metabolism, digestion stimulation, balanced hormones and more.

Bed Yoga Poses To Start Your Day Off Right
RECLINED TWIST | Twists can get your blood flowing and digestion moving, which can help you start the day with fresh energy.

How to: Lie on your back. Bring one knee into your chest and pull it across your body with the opposite hand. On each inhale, lengthen your spine. On each exhale, twist further into the pose. Repeat for 10 deep breaths.

bed yoga

PUPPY DOG | This pose helps to stretch the spine, calm your mind and energize your body for the day.

How to: Start on all fours. Place your forearms on the ground as if you are going to release into child’s pose, but leave your tush up in the air. Breathe and deepen the stretch into your chest.

CAT-COW | This pose can warm up your spine and activate your energy centers.

How to: Start on all fours. On an inhale, arch your back, lift your chin and open your chest. On an exhale, look back toward your belly button and curve your spine.

CAMEL POSE | This pose is a simple backbend that allows for deeper oxygen flow and boosts energy.

How to: Begin with your knees on the ground, shoulder-width apart. Tuck your toes under and align your hips over your knees. Rest your hands on the back of your pelvis with your fingers facing down, lengthening your tailbone. Lean and reach back holding onto each heel. Lift through the pelvis, keeping your spine long. Keep your head neutral so you don’t strain your neck. Hold for 30 seconds.

PIGEON POSE | This pose provides a deep stretch for your glutes and psoas muscles, which can help relieve back pain. It is also a simple, effective way to release any emotional junk you have been holding onto so you can start your day on a positive note.

How to: Starting in downward facing dog, bring your right knee forward and place it in line with your right hand. Your shin should be parallel with the front of your mat. Extend your left leg back and rest your knee and top of your foot on the ground. Square your hips and fold forward resting your forehead on your hands. Hold for 2 to 5 minutes on each side.

RECLINED GODDESS POSE | This pose helps curtail fatigue, insomnia, stress and mild depression. It is the pose to help start your day cool, calm and collected.

How to: Place your feet together in butterfly pose, lay back and breathe into this luscious restorative pose for up to 30 minutes.

SEATED MEDITATION | Beginning your day with meditation will help you set an intention for the day.

How to: To start, sit comfortably, close your eyes and take a few moments to check in and notice how you feel. Be kind to yourself, as every day is different. Scan your body from head to toe and notice areas you may be holding onto tensions and tightness. Next, begin to notice and observe your breath. Focus your inhale on areas where you feel that you have built up tension from the day—hips and shoulders are the most common areas of tension. On the exhale, release everything built up in these areas.

I always tell my clients to keep in mind that a yoga practice isn’t one size fits all. Some days, you’ll need a powerful energizing class and some days you need a luscious yoga flow that you can practice while still in bed. The important thing is that you listen to your body and your natural cycles to find the movements that work best for you.

Ready to get out of bed? Discover more easy yoga flows from Claire here.

IT-DESIGNER SARAH SHERMAN SAMUEL ON DREAM PROJECTS + HER NEW HOME COLLECTION
Sarah Sherman Samuel portrait



8.15.19 | The Chalkboard
DON’T EVEN TRY to put Sarah Sherman Samuel in a box. In fact, ‘in the box’ thinking is exactly what drives the designer nuts. While the LA-based designer has a polished modern aesthetic, her design philosophy is rooted in a very fashionable freedom. The designer is known as a color and pattern aficionado, effortlessly layering unique shapes, textures and subtle uses of color to create distinctive spaces. One of Sarah’s most recent clients, actress Mandy Moore, landed a recent cover of Architectural Digest with her newly redesigned digs. (See the kitchen in our interview with Mandy here!)

Last month, Sarah launched a jaw-droppingly cool collection of rugs and pillows with home goods producer, Lulu and Georgia. We can’t get over a few of the minimalistic patterns, some of which feel like instant classics. The retro colors and textures Sarah used throughout the collection (you probably need this pillow) inspire us on a whole new level as we look to the approaching fall season.

sarah sherman samuel

Ever inspired by Sarah’s aesthetic, we asked the designer to spill a few insights on her process, her favorite projects, and a simple design tip that doubles as a rule for life…

DESIGN STYLE IN THREE WORDS:
Can’t box me in. (That’s four words but really I don’t think you can package it up in three words. Different aspects of it are simultaneously consistent and ever evolving.)

FAVORITE PROJECT OF LATE:
I’m working on a new build hotel which I’ve been keeping under wraps for a while. Excited to be able to talk more about that soon.

FAVORITE PIECE IN THE COLLECTION:
Oof I can’t pick just one! Essentially all six designs are my favorite distilled down from the many many sketches I drew throughout my design process.

TREND YOU’RE LOVING LATELY:
Arches are suddenly everywhere which I’m not mad at because I’ve used them a lot. (Hello, arches rug!) They symbolize new beginnings.

TREND YOU CAN’T WAIT TO SEE GO:
How about the “copy exactly what you see on Pinterest/Instagram trend”. Just stop!

CURRENT DESIGN TREND YOU THINK WILL LAST:
Plastered walls, I still can’t get enough.

sss collection

TIPS FOR DESIGNING AN ADAPTABLE SPACE:
A few favorites are removable wallpaper; starting with neutral foundation pieces, like the rug and sofa; installing an art shelf/picture ledge so you can easily swap out art by just leaning them against the wall.

WHAT WAS YOUR FAVORITE ASPECT OF THE MANDY MOORE PROJECT?
That project was a dream all around. The mid-century architecture, the location (those mid-century masters had a real way of selecting build sites), the clients, the poured terrazzo flooring, the built-in sofa, the marble master shower, the kitchen, the natural light in that house! I could just keep going.

WE ALSO LOVED THE GARANCE DORÉ PROJECT. FAVORITE ASPECT THERE?
Oh man, this one too. So many favorites. Clearly I’m not great at picking favorites but all the custom furniture I put into this house: the built-in sofas, the built-in banquette, the built-in headboard in the master bedroom and the bed I designed in the guest bedroom. It transformed the new build into a more bespoke space that better fit Garance’s incredible style (see TCM’s interview with Garance here!).

DESIGN INSPIRATIONS LATELY:
I’m never not observing or educating my eye in design, which, in turn, is constantly inspiring. Art, magazines, restaurants, hotels, visiting new cities, getting out in nature, vintage shopping, boutiques, fashion, architecture. Cliche but true—inspiration is everywhere.

GO-TO UNIFORM:
I’m probably wearing a jumpsuit.

FAVE WELLNESS HABIT:
A bath before bed. Every night.

BEST DESIGN TIP:
Measure twice, cut once.

Meet more designers we love in our series here + throughout the site!
Who is inspiring you lately?

The Chalkboard
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