September 02, 2020 at 11:09AM MAYA FELLER, MS, RD, CDN is a Brooklyn-based registered dietitian who is a nationally recognized expert on nutrition therapy for the management and risk reduction of non-communicable diseases. Maya believes in providing nutrition education from an anti-bias, patient-centered and culturally sensitive approach we appreciate. Dedicated to promoting nutrition education that helps the public to make better supplement and food choices for health and longevity, we turned to Maya for her take on “cellular health”, a wellness topic so all-encompassing, it’s actually easy to overlook… The human body is made up of trillions of cells, each with its own composition and function. Our cells work together in a complex harmony to carry out various functions. Of the trillions of cells within the human body, there are approximately 200 unique types of cells that have a number of different organelles, the microscopic subunits within cells. Organelles are function-specific while being integral to keeping your cells alive. You may ask yourself why you should care about the health of your cells. The short answer is, your cells are responsible for every interaction within your body. Brain cells transmit signals throughout the body, muscle cells (myocytes); cardiac, smooth muscle, and skeletal are responsible for the day to day functioning of all parts of your body. Our bodies can experience stress or damage as a result of external exposures and or internal alteration, that have a direct impact on the health of our cells. On Aging Simply put, aging is
Category: TheChalkBoardMag
21 Things Every Woman In Their 30’s Should Learn About Wellness
September 01, 2020 at 10:49AM Wellness can be overwhelming. Are you going vegan or going keto? Learning to carb cycle or intermittent fast? Before you dabble in the trends, it’s helpful to optimize get some basic understanding about your own physical, mental and emotional health. Here are a few places to start… Operate in self-acceptance, not in punishment mode. Over many generations and through a million culture influences we have learned to achieve self-acceptance only through strict self-discipline and adherence to a standard of beauty that has little to do with us. In a culture where self-harm and eating disorders are still very prevalent we’re here to encourage women on a path toward self-acceptance. Desire to be your best, but learn what that looks like for you personally. Pursue your best with a wild dose of grace and self-acceptance. Life is so much more enjoyable this way. Become an intuitive eater. We interview a multitude of doctors, nutritionists and scientists for a reason, but little can compete with your internal guide. Learn to listen to your gut. Pay attention to the way you feel after eating different meals and in different ways. Notice when you feel great; notice when you don’t. Learn what works for you. Read more Explore the basics of preventative health. Whether it’s herbalism, functional medicine, Traditional Chinese Medicine or Ayurveda that appeal to you, invest some time or buy some books that will teach you the basic premises of these healthy philosophies. You’ll be surprised the
No Sugar Cherry Crumble In A Jar (Gluten Free Too + Tastes Amazing!)
July 03, 2020 at 11:30AM Lucuma is a nutrient-dense sweetener that’s incredibly low in sugar and has a subtly maple-like flavor to it. Of all the sweeteners we’ve tried, it’s one of our favorite alternatives to white sugar for baking and provides an incredible source of antioxidants, dietary fiber, minerals and vitamins including beta-carotene and niacin. Here’s holistic nutritionist, Jennie Miremadi’s incredible summer dessert recipe using lucuma as a key ingredient… This gluten-free vegan crumble recipe was originally part of a summer picnic menu that was published in The Chalkboard two years ago. It has become one of my favorite desserts in large part because I love cherry, lucuma, and almond together — the combination is superb! If you’ve never tried lucuma, you’re in for a treat. The fruit is native to Peru, although in the U.S. you’ll typically find it in dried and powdered form. It’s flavor is a bit like butterscotch which makes it a delicious and decadent addition to so many desserts. Lucuma is also full of health benefits, like being rich in fiber, packed with vitamin C, and loaded with antioxidants called polyphenols. (We know that diets that are rich in polyphenols may help protect against heart disease, cancer, diabetes and neurodegenerative diseases). Since this recipe was originally published, I’ve made one tweak to it. I’ve found that maple sugar and lucuma are a beautiful compliment for each other, so I’ve substituted maple sugar for the coconut sugar used in the original recipe. MASON JAR MINI
Wine O’Clock: 4 Clean Wine Delivery Services To Know Now
July 02, 2020 at 10:09PM The long story short on wellness and nutrition these days is that you can have it all, you just need to eat the clean version of what it is you love in every meal instead. Now, this is a massive over-simplification, but it is essentially true. Most of what ‘clean living’ entails is an undoing of many of the processes and unnatural ingredients involved in our everyday foods and drinks: grass-fed meats instead of industrial, non-GMO fruits and veggies instead of conventional, and naturally-produced organic wines in place of commercial. According to our wine guru, Helen Johannesen, “Mass-produced wine is full of awful chemicals and stabilizers and just plan old crap. Corn syrup gone bananas. Buying from specific importers can help avoid that gnarly hang over you get after only two glasses of wine… Its not a mystery, you basically drank battery acid. Bottom line, be careful.” With everyone at home more often and looking to minimize their time spent shopping, we’ve seen a slew of new wine delivery companies pop up. Here are a few of our faves, including the not-so-new industry standard, Dry Farm Wines… Argaux | Friends Arden and Margaux are the sommeliers behind Argaux, a new online only wine shop offering an interesting variety of wines from small growers. Having just launched this spring, the new brand decided to offer Quarantine Edition Blind Tasting Kits (the ultimate party plan with your long-lost wine nerd friends!). They’re also just one session in to
You Can’t Pour From An Empty Cup: 5 Ways To Destress + Heal
July 02, 2020 at 10:47AM This time last year you may have rolled your eyes at all the ‘self-care’ chatter, maybe even brushed it off as marketing hype — but wellness trends happen for a reason. Here we are, mid-2020, holding on to our self-care routines for dear life. This summer, we met Nikita Gibson on Instagram and instantly took to her holistic approach to self-care. We asked the new author to share some advice with us uring this season that could easily lead many of us to emotional burn-out and overwhelm. Here are five simple, high-impact habits the author recommends now… I wrote my book for everyone who has ever been too busy or may sometimes forget to care for themselves because they are caring for others. I wanted to remind readers that neglecting yourself is the ultimate recipe for disaster. You have to start with you. In my new book, my holistic and self care remedies help to serve as a reminder to never put yourself last. A healing cup of tea | You need to heal from the inside out. When you need to decompress, make a cup of Ginger Lemon ImmuniTea, sit and enjoy. What you’ll need: 2 limes or 2 lemons, washed and cut up with skin and seeds 4 cloves garlic (if you have low blood pressure) 6 to 8 cloves of garlic (if your blood pressure is normal to high) 1 small or medium onion 1/4 pound ginger, washed and sliced or cut up
6 Absolutely Stunning Pieces for the Home Kitchen (You’re Gonna Want to See These)
July 01, 2020 at 08:29PM I’ve pinned more monochromatic kitchens and bedrooms than is probably right. Beige may be synonymous with ‘boring’ to some, but I love a natural, streamlined look in the kitchen with all shades of beige, white, tan and straw. Neutral pieces, like the ones below, allow me to focus on the beautiful shapes and textures. They also allow beautiful, fresh ingredients to shine. Getting a cohesive look at home can require a little discipline while shopping. In store, there may be a rainbow of color options available and buying that beige version might be a little boring. But once the piece finds it’s home among a collection of other natural shades, the effect is worth it. Here are seven gorgeous items I’m loving now for the kitchen — as functional as they are chic… Sarah Kersten Set of Nesting Covered Bowls | Ceramicist Sarah Kersten’s covered bowls make for some of the best low-key luxe food storage we can find. There’s something about the heavy matching lid that makes storing leftovers or building a salad for later incredibly satisfying. See them in the wild inside this inspiring fridge! Yield Design Ceramic French Press | If you’re a hard-core Chalkboard reader, chances are you’ve seen this little French press on our pages before — you probably even own it. Yield makes this gorgeous coffee maker in terra cotta, concrete and this white ceramic shade. All three are absolutely stunning for the daily coffee drinker who’s also obsessed with modern, natural
Do You Follow FIFO? How To Be Smart About Stocking A Low-Waste Kitchen
July 01, 2020 at 11:00AM The capsule wardrobe concept has been trending for a while now. And we actually think the ‘capsule’ concept applies well to our pantries right now too. Paring back a kitchen pantry to the sustainable basics can have a profound effect on our health, our wallets — and even our sense of well-being. Whether you’re cooking for yourself, a family on a tight budget at home right now, or are fortunate enough to have a full, but messy pantry and are looking to reset, here are a few tips from TCM contributor, Maya Feller, MS, RD, CDN on keeping a low-waste, but highly functional pantry… Building a pantry has always been important. These days, a well-stocked pantry — along with fresh foods — can provide a sense of security amidst uncertain times. Swap out any of my recommendations for pantry staples for the next best option you have on hand or prefer! Follow FIFO | FIFO means ‘first in – first out’. It’s so easy for fresh foods — especially fruits and veggies — to go bad before we have a chance to use them. Don’t let that dissuade you from shopping fresh! Plan meals so that you use what you have in the order you acquired it. Freeze, blend or cook | To minimize food waste, many items can also be frozen or repurposed. + Grapes and apples that appear to be on their last legs can be blended into juice or cooked down on the stovetop and used
Fresh, Easy, Vegan: Summer’s Finest Pulled Jackfruit Tacos
June 24, 2020 at 11:07AM We can’t stop with author Brandi Chang’s Family Style cookbook recipes. Jackfruit tacos are like a California vegan’s version of tofu bowls anywhere else. They’re simple, dazzlingly delicious and easy to build. As the temps rise, try a few new summer recipes like these tacos and follow them up with these gluten-free magic-cali bars! Jackfruit is a phenomenal plant-based ingredient that’s gained recent popularity in vegan cooking. Much like tofu, jackfruit is best prepared when well-seasoned or marinated. This recipe, originally featured in my cookbook Family Style , can also be prepared on toasted buns to create the ultimate vegan BBQ pulled “pork” sandwich. Pulled Jackfruit Tacos Makes 3-4 tacos INGREDIENTS 1 can young jackfruit, drained and rinsed well 2 tablespoons olive oil 1 small onion, thinly sliced 2 garlic cloves, minced 1 teaspoon paprika 1/2 teaspoon ground coriander 1/4 teaspoon cayenne pepper (bit less if you prefer mild) 1 teaspoon ground cumin 1 teaspoon chili powder 1/4 teaspoon sea salt 2 teaspoons coconut sugar 2 teaspoons coconut aminos 2 tablespoons tomato paste 1/2 cup water For serving Corn tortillas Red cabbage, shredded Avocado, thinly sliced Cilantro Lime wedges INSTRUCTIONS Prepare the jackfruit by removing from can, rinsing and draining in a colander. Using your hands, create shredded pieces by pulling apart. Rinse again, drain and pat dry. In a pan over medium heat, heat the olive oil. Once hot, add the onion and garlic andcook until soft. Add the jackfruit, paprika, coriander, cayenne, cumin,
Dr. Will Cole Reveals Where Most Health Problems Really Start
June 23, 2020 at 11:05AM As a functional medicine practitioner, Dr. Will Cole sees countless patients around the world who struggle for years with ongoing symptoms. They go years without getting real answers about their health. According to Cole, the problem is that most people focus on symptom relief rather than looking at the underlying cause of why symptoms exist in the first place. Here he explains that more often than not, health problems start at the most foundational level of our bodies – our cells… Your body is made up of close to 37.2 trillion cells and produces 25 million new cells every single second! This doesn’t even include the bacteria located in your microbiome which outnumbers your body’s own cells 10 to 1. There are 200 different types of cells which come together to form various parts of your body including your skin, muscles, and bones and have the responsibility of taking in nutrients, converting them to energy, keeping all systems of your body functioning properly, and skin looking youthful. Once you know all of these facts, it is only fitting why your cells are often referred to as “the building blocks of life.” And because you are entirely made up of cells, it makes sense then that optimal health starts at the cellular level. Therefore, we want to keep our cells as healthy as possible and avoid cellular damage. Our cells can be damaged through the production of free radicals from oxidative stress. There are many things
Could Your Posture Could Be Causing You A Ton of Pain?
June 23, 2020 at 11:00AM Are you leaning over your phone while reading this? Hunched over with your head jutted out? You may not realize that every time you move your head forward (aka out of alignment) by just one inch, it adds an extra 10 pounds of weight to your neck! According to functional medicine expert, Dr. Josh Axe, chronic bad posture isn’t only a bad look, it can create unnecessary pain, affecting our mood, our energy and our body’s ability to stay at equilibrium. Poor posture has been shown to affect depression, memory, stress response, self-esteem, body image, and even brain function and behavior. Sit up straight and get ready to learn… Thanks in no small part to a reliance on and addiction to technology, a sedentary lifestyle has become the norm. As a result, good posture has never been more important, but unfortunately, our obsession with our smartphones has made many of us develop forward head posture. Why is this bad? Every time we lean forward 60 degrees, the stress on our necks is increased by approximately 60 pounds. In fact, every time you move your head forward an inch, an extra 10 pounds of weight is added to your neck. As a result, forward head posture leads to chronic pain, numbness in the arms and hands, improper breathing, and pinched nerves. That’s not all. It turns out, forward head posture doesn’t just affect us physically — it affects our mood as well. Thanks in no small part