by Tara Mackey | Blogroll, Health, Mental Health
Racing thoughts. Nagging worry. Weekly work drama.
Many of us live with a level of persistent low-grade stress that becomes so normalized that most of the time, we don’t even realize that it’s there.
While we might not be displaying obvious signs of stress, cortisol – the hormone associated with stress – underhandedly wreaks havoc on our mental and physical health over the long-term. Therefore it’s important to make time to clear our minds and bring some peace into our lives, even if we’re not feeling particularly anxious.
Here are some of the best – and most scientifically backed – ways I’ve found to bring my mind back to center:
Make Time To Meditate
Meditation has a number of positive effects on mind and body. It’s also deceptively hard, which is why many people try it once or twice but struggle to make it a regular habit. Meditation helps combat the physical and emotional affects of stress and has lasting benefits that affect your productivity, as well as your ability to relax under pressure. Set aside time to meditate for just 10 minutes a day over the next week or two and experience the benefits for yourself.
Here is one of my favorite personal meditations, taken from my book Cured by Nature:
THE CONNECTION MEDITATION:
Sit up straight in your chair with your feet firmly planted on the ground.
Wipe your mind clean and start over. Place one hand on your heart and one hand on your abdomen.
Breathe In and feel where your air flows in your body. Is it just your lungs or does it fill your stomach, your abdomen or other parts of your body?
Breathe Out: I am connected.
Breathe In and focus on smoothing your breath.
Breathe Out: I am connected.
Continue to focus on your breath. Anytime your mind wanders, bring your attention back to your breath. When you are ready, open your eyes with a smile and greet your day.
Research determined that mindfulness meditation decreases activity in the brain’s default mode network (DMN). The DMN is responsible for the “monkey mind” chatter, mind-wandering, and self-referential thoughts.
Walk It Out
If you follow along with me on instagram, you know a daily walk with my pups is a non-negotiatble. While just about any walk will help to clear your head and boost endorphins (which, in turn, reduces stress hormones), consider walking in a park or other green space, or taking a short hike, which can actually put your body into a state of meditation, thanks to a phenomenon known as “involuntary attention” during which something holds our attention, but simultaneously allows for reflection.
Visualize To Manifest
A short visualization is an easy way to get back to center. Much of our worry stems from feeling a lack of control. Even the National Institutes for Health recognizes the power of “guided imagery” to elicit a relaxation response.
Simply make yourself comfortable and then picture a peaceful scene: a future vacation, your favorite beach. You can even visualize yourself accomplishing a future goal or picture yourself in in your dream home next to the man or woman of your choice (yup. anyone! Have fun!) These are some of my favorite mind-strengthening techniques to do because they truly WORK.
BONUS: Hang Up, Then Detox
Cell phones stress you out, there’s no question about it. Talking on your cell can even raise your blood pressure. If you recognize that social media, emails or your phone in general is stressing you out, put it down for the day and walk away. If you’re feeling a bit of phantom limb syndrome, read a book, take a walk or spend quality time with loved ones cooking, organizing, decorating or doing something you’ve been putting off. When you say you’re out – be OUT. Be present. At the end, I highly doubt you’ll remember the texts you got, but your loved ones smiles and laughs will be at the top of your most precious moments.
For weekends, you can also give yourself a curfew of when you’ll begin looking at your phone in the morning and what time you stop at night (for instance, 11:30 am – 3:30 pm). This will help you manage your time and open up tons of time to work on yourself and projects that are important to you as well!
Hat | Dress: Sustainably designed and ethically produced COSSAC | similar (if COSSAC dress is sold out) | Necklace
Photos by Arielle Levy
by Tara Mackey | Blogroll, Fitness
With the new year, comes a new beginning, and for a lot of us new goals and resolutions. Let’s face it, who doesn’t want to cleanse post-holidays and strive to be a little healthier? This week I shared a total body workout with lifestyle hub Inspired by This. These moves can be done anywhere with minimal equipment. It’s an easy way to kick start an exercise regimen!
These moves are amazing for toning, firming and sculpting your body. They’re wonderful if you have back pain or trouble exercising because they are simple and can be done at your own pace. They can also be done with or without weights and resistance, so you can accelerate your workout over time without having to modify it, just by adding weight. Best of all, they can be done in any order, because each exercise builds and focuses on a different body part (legs, chest, glutes, arms, back). Find out what feels comfortable for you and go for it!
These moves and more can be found in the bestselling 14 Day Fitness Plan, which San Diego Living on The CW called “the best way to become your own personal trainer!’ (You can watch that interview here).
Good For: Butt toning building. Waist shaping. Leg shaping toning
How Many: 10 sets of 10, 2-3 times a day (you can even do this exercise while walking!)
1. Stand up straight, head hight, hands on your hips. Breathe in some confidence.
2. Hips shoulder length apart, head straight, eyes ahead.
3. Raise your leg straight, focusing on your ankle. Add ankle resistance bands for a strength boost.
4. Hold for 5-10 seconds.
5. Back to starting position
6. Repeat 10 times and switch sides.
Good For: Butt tightening toning. Chest building. Breast toning firming.
How Many: 5 sets of 10 1-2 times a day
1. Begin with your legs shoulder length apart, weights in hand and on your ankles.
2. Activate your core.
3. Squat as though you are going to sit on a chair.
4. Hold your arms with the weights out at your sides and hold for 5-10 seconds.
5. Repeat
Good For: Core Tightening, arm toning, chest and butt sculpting, toning firming.
How Many: 2 sets of 10, 1-2 times a day
1. Stand straight, feet shoulder length apart, arm weights in hand resistance bands on your ankles.
2. Activate your core.
3. Stand on your tip toes while raising your weights.
4. Hold for 5-10 seconds.
5. Release and repeat.
Good For: Arm tightening toning. Chest and belly toning firming
How Many: 2 sets of 10, 1-2 times a day
1. Start with your legs crossed, weight ball in hand
2. Activate your core
3. Lift your arms above your head and hold for 5-10 seconds
4. Bring your arms behind your head and hold for 5-10 seconds
5. Repeat
Good For: Booty toning, shaping and sculpting
How Many: 3 Sets of 10, 1-2 times a day
1. Begin in a standing position, ankle weights on. Activate your core.
2. Hold one weight in each hand at your side and extend your left leg.
3. Bend at the right knee. Rise and Repeat.
4. Switch legs and repeat.
Good For: Core Tightening. Arm & Let Toning. Butt Chest Toning and Firming
How Many: 3 sets of 10, 1-2 times a day
1. Engage your core on all fours with your knees bent, weight bands on your ankles
2. Activate your core and keep your back straight
3. Kick back with your left leg, keeping your back straight
4. Hold your leg straight for 5-10 seconds. Don’t forget to keep your core activated
5. Repeat on your right side
by Tara Mackey | Blogroll, Food, Recipes
Of course I have to throw my healthy little twist on everything, even staples like hot cocoa. But seriously – you’re going to thank me for this one!
I love nothing more than cuddling up by the fireplace with a good book and a hot cocoa when the weather gets colder. Even in San Diego, right now the fact that I need socks and sometimes even a COAT(!!!) is a big deal and calls for a lot of warm grounding potions and healing concoctions so that I don’t get sick! Hot cocoa was a staple in my childhood and something I am really enjoying experimenting with (and perfecting!) as a full fledged adult.
You guys know by now that I don’t do anything the “normal” way. Stay weird is my motto and I literally walk the walk. So, here’s my healthy secret of the week (maybe of the whole season!): I make my hot cocoa collagen-infused. YUP.
Every delicious, frothy sip is infused with one of the best skin rejuvenators out there: collagen peptides.
The benefits of collagen are bountiful – from helping bone growth and soothing joint pain to acting as a natural botox, there is a reason everyone should be taking this vital supplement daily for optimum health and all of its wonderful wellness benefits. Once you incorporate collagen into your life for just a little while, it’s easy to notice the great advantages it provides for overall appearance (your skin literally glows!) and for those of us with chronic pain or illness (you’ll start to notice you suffer much less frequently!)
Supplementing with collagen peptides can protect the degradation of the connecting tissues. If you take 30 – 70 grams of collagen peptides per day, it’s been shown to provide a reduction of risk for injuries on muscle, tendons, and ligaments, even in professional athletes!
You are seriously never going to go a day without this stuff!
I love Vital Proteins so much because they are sustainably sourced, which is always important to me. They’re odorless and tasteless and these supplement powders deliver real results in just days! Several studies show that a daily intake of just 10 grams of collagen peptides for 4 to 24 weeks may increase bone mass density. I find that my hair, nails and skin cells all grow so much faster and thicker when I am taking a lot of collagen in my meals and drinks – and this way is sooooo much easier than popping vitamins all day!
Not sold on Collagen yet? In a recent study, women who took just 2.5 g of collagen once a day saw a 20% reduction in wrinkle depth around their eyes… in just 8 weeks!! Even more significant, levels of the body’s own procollagen (the precursor to collagen) were significantly elevated, with production up by an unprecedented 65%!! SOOO impressive. It seems that the pills in this study could make a woman’s skin behave like a younger version of itself!
So, why not incorporate these healthy peptides into everything you can? I start my day every morning with a collagen chamomile tea (where I just mix the powder in with the tea), and at night I wind down with this collagen infused hot cocoa. I use an amazing, affordable and light espresso machine (my first! A gift from Todd last year, which I just adore!) to easily add the body-building, skin regenerating boost to this winter classic. Alternatively, this recipe can be done on the stovetop with a wooden spoon if you don’t have an espresso machine at home, however it won’t stay traditionally “frothy” as pictured. Still heavenly!!
INGREDIENTS:
INSTRUCTIONS:
- Add coconut milk to smart pitcher and froth in espresso machine until bubbly.
- Add Vital Proteins Marine Collagen Peptides to coconut milk and froth until thoroughly combined.
- Remove smart pitcher.
- Combine cacao powder, ginger, turmeric, nutmeg and pumpkin spice into smart pitcher.
- Froth until bubbly and transfer to your favorite mug.
- Sip and enjoy!
(PS for those of you who asked, my lippie in these pictures is Survivor by Nudus – vegan and organic!)
This post was created in loving partnership with Vital Proteins, a company that I really believe in, use daily and truly love.
by Tara Mackey | Beauty, Blogroll, Green Beauty
Election stuff. Are you as over it as I am? OK, OK… I am stuck somewhere between “anxiously refreshing The Huffington Post roughly 10x a day” and “If you turn on the news I might ACTUALLY kill you with my eyes.”
I’m sure I am not the only one who feels like the last few months have been stress incarnate. I cannot wait for Tuesday to come — and GO — so that we can be OVER all this madness. Amirite?
While we sit and wait and hope and pray and try not to drink all the gluten free beer in the fridge, don’t forget that this is the PERFECT day for a self-love date. Since you’ll inevitably be sitting on the couch biting your nails anyway, you might as well pamper yourself. Here are 5 face masks to help you destress this week:
IF YOUR SKIN NEEDS A SUPER CHARGE:
Then the Pele Mask by Mahalo is for you! Named after the Hawaiian Volcano Goddess Pele, the mask is supercharged by “botox-plant” Hibiscus, anti-inflammatory Turmeric, collagen-boosting Vitamin C, anti-aging Neem leaf, oxygenating Cayenne, sebum-balancing Witch Hazel, wrinkle-fading Guava, acne-fighting Holy Basil, toxin-magnet Volcanic Ash Clay and bacteria-absorbing Activated Bamboo Charcoal. A concentrated, intelligently detoxifying bioactive mask that transforms problem, tired skin to unveil glowing, paradise-radiant complexion. Activated by water, this astute formula morphs from dull powder to a satin mousse, swelling and sizzling as it brings to life the luxurious botanicals. Perfect for de-stressing your skin as well as your mood.
IF YOU NEED A NEW RITUAL:
If you think this week is the best time for a new skincare and self-love ritual, The Honey Mud is going to be your new best friend! A distinctive union of raw Honey, White Halloysite Clay and aromatic pure plant oils come together to bring you a truly intoxicating and highly addictive cleansing or masking ritual. This amazing cleansing “mud” can be used to clean skin or leave it on for 10-15 mins to use it as a mask. The Honey Mud infuses your skin with active enzymes and nourishment while restoring your optimal hydration and individual rhythm. A unique fresh start feeling!
IF YOU NEED SOME R&R:
There’s nothing quite like the feeling AFTER your votes are in. I know my #1 goal will be to do my Cacao Antioxidant Ritual. These pre-mixed mask is an all-time favorite! Josh Rosebrook’s products were made for your serious R&R days. Your skin will thank you, too! This mask contains excellent organic ingredients for brightening, rejuvenating, detoxifying, toning, tightening, and softening skin. This powerful organic antioxidant mask is the ultimate multi-tasker. I absolutely love the delicious chocolate-y smell and how it instantly leaves skin looking clearer, tighter and brighter.
IF YOU BLEED BLUE:
If you can’t get enough BLUE on Election Day, I have just the mask for you! Indie Lee’s Clearing Mask is a gentle yet effective detoxifying mask. Fruit acids help eliminate dead skin cells while plant extracts nourish and protect the skin. Purify clogged pores and relieve congested skin with organic healing ingredients like seaweed, chamomile, camphor extract and bentonite clay. This mask is one of my favorite ways to both cleanse and rehydrate skin when it’s being fussy or dull. Truly works on sensitive skin like mine.
IF YOU ROCK RED:
Ready to make your skin great again? I have JUST the solution! This cellular repair mask is incredible. Organic ingredients repair, regenerate and fortify damaged or mature skin. Formulated with Raspberries, Blueberries, Blackberries, and Strawberries, this anti-aging mask nourishes and restores vitality. It smells SO amazing you’ll want to eat it… and the ingredients are so pure that you CAN! This mask removes environmental damage while infusing your skin with some great antioxidants and much needed nutrients.
LOOKING FOR MORE WAYS TO DESTRESS? YOU’LL LOVE THIS.
by Tara Mackey | Blogroll, Green Beauty
Phthlatates? DBP? Talc? Parabens? Methlyl? DEHP? Synthetic fragrance? Formaldehyde?!
These are just a few of the cancer causing ingredients found in the most brand name makeup, and the more research I do, the more horrified I’ve become! Unfortunately, the beauty industry is virtually unregulated in the U.S., and many toxic chemicals like phthalates and parabens can be found in the most common of makeup, shampoos, lotions and other personal care products.
I try to live as clean as I can. However, I love to play up my features sometimes… although I had to give up conventional makeup years ago to do it! But wouldn’t you know, it’s actually really fun, easy, and completely inexpensive to make your own healthy makeup! I’m excited to share with you my DIY Natural Mineral Foundation Recipe!
What You’ll Need:
- Arrowroot Powder or Cornstarch
- Raw Cacao Powder (Cocoa Powder works well too)
- Finely ground Cinnamon or Nutmeg
To Make:
- Start with the base of Arrowroot or Cornstarch
- Slowly add the Cacao & Spices until you get a shade close to your skin tone.
- Apply liberally with a natural makeup brush and enjoy!
You can also add Waxelene + a few drops of olive and essential oil to make a liquid foundation for all natural coverage!
The best part about this is that it’s customizable in color! Personally, my skin color seems to change daily, depending on how much sun I get, and it allows me to adjust my own color without having to buy new makeup! Voila! Enjoy my loves!
With Love,
Tara
