Raising Our Vibrations

Written by Joy Dushey | Photographed by Conrado Veliz

 
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The term “raising vibrations” can often sound strangely abstract, like it’s a goal we want to reach for, but most of us have no clue how to get there. Well, according to Joy Dushey (our resident Flock member, wellness expert and founder of The Joyful Approach), the idea is that we can, in fact, learn to lift our vibrations to meet certain challenges through a myriad of disciplines. It’s particularly important for our children, who are exposed to our energy and mirror their own energy and vibrations based on ours. But how do we do it and what are the steps involved? Read on for Joy’s tips on raising our vibrations, so our children can keeps theirs elevated and exist in a world of peace, love and gratitude…

 
 

When we reference our “vibrations,” what exactly do we mean? Think of it this way. Our vibration is our energy signature. We are all made up of vibrating particles of energy and our vibration is what we emanate out to the environment, around us and to others. Thoughts, emotions, and sound are also vibrations and carry unique energetic signatures.

The idea that we are living in a “high vibrational state” is directly correlated to the health and happiness of our bodies in many ways. The vibes we emanate to others, to our children and to the environment vary based on our resilience for balancing our mind, emotions and disposition- especially in today’s dynamic emotional climate.

 
 
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People can easily pick up other people’s energy and emotions at different levels of sensitivity. Children behave like little sponges readily absorbing energies because they have less of a barrier distracting their perception generated and influenced by beliefs, memories, choices and environmental stimuli. From the day that our children our born, they begin testing our patience. Children can feel when we are easily activated, stressed and anxious or when we are poised in our higher vibration.

When we are flowing in our higher vibes, we can easily make decisions and solutions due to increased access to our heart’s intuitive wisdom. Our discernment becomes more inclusive and our choices become clearer and more effective; it gets much easier to deflect frustration, anxiety, impatience and other stress producers that strain our critical thinking and reasoning.

 

TIPS FOR RAISING YOUR VIBRATION

 
 

SELF CARE

By engaging in daily practices like mindfulness, meditation yoga, journaling and healthy eating, we shift our energy. We begin to operate at a high-vibrational frequency, the frequency of love, and that's when we are a magnet for more positive relationships and experiences. When our energetic aura shifts, our consciousness expands, our nervous system neutralizes, and we begin to fully realize and experience a spiritual awakening, the recognition of our divine essence. Things become possible that weren't before. A miraculous life unfolds in front of us.

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BREATHE AND GROUND

Find a quiet place where, for a few minutes, you can breathe easily, imagining with each breath that your mind, emotions and body are becoming still inside.

Place your feet firmly on the ground visualizing strong roots growing from your feet connected to the earth. You may use grounding crystals or earth stones in your hands as assists.

In this stillness, desire the uplifting feeling you would like to have and imagine breathing this new feeling into your being for a while. Imagine you are creating it with your breath.

 
 
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COMPASSION PRACTICE

Sit quietly and imagine radiating love, compassion and stillness into your mental and emotional nature. Self-care is often allowing ourselves to have a low moment without compounding it with self-criticism. When our light is dim, it helps to give ourselves the feeling of compassionate heart warmth that we would give a child who is ill.

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CRYSTAL THERAPY

Crystals have metaphysical properties from the earth that allow us to raise our frequency and vibration. Some of the highest vibrational crystals are Selenite, Natrolite, Tanzanite, Phenacite and Moldavite. It’s important to bring yourself to a grounding practice after using these high vibrational stones.

The first step in many spiritual practices is to learn to ground, that is to connect yourself energetically to the core of the Earth There are many techniques for grounding so find the practice that feels best for you. The essence of most methods is to relax and visualize yourself sending an energy cord or light beam into the earth from your root chakra (at the tailbone) and allowing it to reach the earth core allowing you to get energy from the Earth. A classic form of grounding is with your feet firmly placed on the ground, below you imagine roots growing into the Earth from your feet and spinal column or central energy channel and begin a meditation practice breathing in the energy from the earth.

 
 
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It’s best when you can have direct contact with the earth underneath your feet and if that’s not an option just having your feet on the ground works as well.

You can hold grounding stones in your hands during this practice such as Red Jasper, Bloodstone, Hematite, Gold tigers Eye, Carnelian, Garnet, Pyrite, Copper, Amber, and Unakite.

The simple presence of crystals in both your home and work environments create a change in the vibration of the surrounding area. You can use crystals while meditating or you can wear them as jewelry or even hold them in your pocket or in your pocketbook.

Teaching your child about the world of crystals can be of great help to their development. A relationship with crystals can deepen a child’s understanding of the experiences of friendship, support and peace and provide them with tools of great use in moments when we cannot be physically present.

 
 
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Miracle Cure

Written by A Wild Dove | Photographed by Caitlin Mitchell

 

 
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Do you wish your skincare would do more for you? Beyond looking great or feeling hydrated, of course, but maybe add a higher vibration to your day? Enter Prestidge Beauté, the incredible skincare brand founded by Shawnelle Prestidge, longtime makeup artist for Jane Fonda and a wealth of global brands and beauty giants. Her path to Prestidge Beauté wasn’t an easy one. Following the birth of her daughter, her husband suffered a near fatal accident where suddenly, Shawnelle found herself in her kitchen stirring up calming cannabis elixirs to help with his nerve pain. She then decided it was finally time to try her hand at creating that "miracle" serum a curated line of extremely effective, highly active, deeply healing-small batch organic skin care products. The result is high quality, all natural products made with ingredients from conscious growers all over the world, complete with a healing form of reiki. To say we are obsessed is an understatement, so we sat down  with Shawnelle to talk reiki, serums and the calming spirit of a great skincare product.

 
 
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1. Can you tell us how Prestidge Beauté came to be? Was there one “trigger moment?”

Prestidge Beauté was a dream of mine for many years, but it was suddenly realized after working on a cannabis salve to help quell my husband’s nerve pain following a swimming accident. It was the catalyst from which Prestidge Beauté was born.

 

2. We love that you combine Reiki techniques into the crafting of the products. Can you tell us about the process? 

I summon my angels and spirit guides, archangels and the reiki masters while  listening to kundalini music to raise the vibration of the space. I enter a sort of active meditation as the wisdom of alchemy comes together, then seal each product by drawing the reiki symbols into the products while I combine all the ingredients.

 
 
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3. You totally get that energy when using the products. And the line is so well edited, everything has a purpose. Can you tell us more and how the components work individually and together?

I wanted each one to satisfy all my personal and professional needs. I’ve been working 25-plus years as a makeup artist. I wanted the serum to be a high vibrating multitasking supernova of a serum that everyone could use and benefit from.  That, in concert with the Healing Salve, addresses a myriad of ailments from acne to cuts to bug bite to eczema. Plus a tonic that could be used before the serum to add moisture or after makeup application to set you, or after a workout to refresh, or to use on your kids when they need a little time to work through big feelings. But especially to invite a moment of calm to reset one’s mood. A deodorant that smells amazing, yet is mild and works hard at diminishing odor, for men and women and kids. And a lip balm that truly heals damaged weatherworn lips and moisturizes without feeling too glossy.

 
 
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4. In creating your products, you use organic ingredients and produce small batches. Can you explain the significance of only sourcing from conscious growers? How do you find them? 

I find them through referrals, friends and research. I look for a valid GC/MS report, which is the fingerprint of any particular batch of essential oil. The report is like a blood test for a human. It shows the unique identity and properties of an oil, and I let my intuition guide me.  I look for particular colors and aroma and order in small sizes when first ordering with a new supplier.

 
 
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5. Is the line safe for kids to use? 

YES! For ages two and older. My daughter, who’s eight, uses everything except the Under Amour Deodorant, but I think that is just around the corner!

 
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6.  You’ve had quite the make up artist career. Can you share that journey and one or two milestones?

I think the first awe inspiring experience was being invited to the Shriver compound and being greeted to homemade cookie fresh from the oven by Eunice Shriver.  It was a shoot with Norman Jean Roy for Vanity Fair with Sarge, Eunice and Maria Shriver.  Maria told us not to be overwhelmed when Sarge asks you, “What did you do today to make the world a better place?” It was truly humbling and made a lasting impression on me to strive to do better-for all!  And I don’t think Jane Fonda’s long presence in my life has been by accident either. I think being around great people influence you to be your best self, and to me, being your best self means aligning with your purpose to service others earnestly.

 
 
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7. We’re not even going to ask you how you balance being a mama, an entrepreneur, wife and all the other amazing things you do, but can you tell us a bit about your day to day and how you make it work for you and your family?

I honestly don’t know. Most day it’s kind of a crap shoot. To tell you otherwise would be completely dishonest, but I wake up with the intention of doing my best, to get what needs doing done, and hopefully to squeeze some fun and giggles into the mix too!

 
 
 
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8. We totally related to a comment you made recently about being “a uniform kind of girl” fashion-wise. You said that you like simple silhouettes, like a black utilitarian jumpsuit in high quality fabrics. Same here! Is that because you prefer to express your creativity via makeup and beauty care?

I definitely believe so! When I was young, it was not the case but as I developed further into my career, I just wanted to be physically and emotionally comfortable doing what I loved. There is something so self-loving about making sure you are experiencing comfort-when you know there are so many uncertainties out there. I really find it luxurious to be under the radar, but you only seem to realize that with age.

 
 
 
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9. What is your therapy?

Oh so many things. Mantras, snuggles, kisses, actual therapy, moving my body, sharing, connecting, making my Prestidge Beauté line, sleeping, eating, laughing and loving.

 

10. Lastly, what makes you fly?

Being aligned and getting those vibrating signs that you are exactly where you are supposed to be!

 
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Just My Type

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
 
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Did you ever wonder why certain events might cause you to overeat? Or why you might forget to eat in times of stress? According to Dana James, cognitive behavioral therapist, certified nutritionist and founder of Food Coach NYC, it’s due to your childhood imprints and how you developed your sense of self worth. Her philosophy is that women are divided into four female archetypes based on these ideas - each affect our eating patterns and diet. And that we can change our diet and relationship with food by examining our archetype and then plan productive menus and recipes around it. She outlines this exciting vision in a new book,  The Archetype Diet: Reclaim Your Self-Worth and Change the Shape of Your Body that seemed to hit us head on. Her rare approach to women’s weight loss - by putting self-worth at the center of the conversation - is enlightening, inspiring and pretty genius. We sat down with Dana to talk the tangible, the intangible and the quest for a healthy lifestyle.

 
 
 
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I love your philosophy around the "modern women." I think we all are that woman at some point in our lives. Can you discuss this concept and how we can feel "at peace?"

That’s my Martin Luther King speech. Haha. "I have a dream that we live in a world free from the tyranny of diet dogma and self-doubt. That we live in a world where we instinctively know how to rebalance ourselves with food, nutrients, elixirs, mantras, movement, and scents. A world where food is nourishment, not punishment. A world where we trust ourselves, not shame ourselves. A world where we amplify beauty, love and magnetism. This is my dream for the modern woman."

To find peace we must unlearn our conditioning. We've trained ourselves to use food as a reward, comfort, a distraction or pacifier. It’s much easier to eat a muffin than admit that your life is chaotic because you struggle to say no to people. Learning how to say no and not feel guilty requires inward looking. Why do I people-please? Why are my boundaries porous? Why have I placed a value on not disappointing people? This is an example of my Nurturer archetype. Finding your peace is dependent on where you source your self-worth from. The answer is hidden in that.
 

 
 

I am fascinated by your navigation system for the friction between food and feelings, science and spirituality, conscious thought and subconscious thought. Can you share the lifecycle of this inner “conflict?” How young are we when this starts?

It’s less of a conflict but rather an inclusion of both the tangible and intangible. Just because we can’t see it or measure it doesn’t mean it is invalid. Your feelings can’t be seen but they are valid. Equally so, your subconscious thoughts are drivers of your behavior, more than your conscious thought. I created the four female archetypes to bring to light our subconscious thoughts and change the repetitive behavior that stops us from seeing continued success.

 
 
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Can you describe your four archetype approach and how we can become our own muse?

The archetypes are based on where a woman sources her self-worth as this will influence her behaviors, including her eating behaviors and intimate relationships.

Wonder Woman - If you need a glass of wine to wind down most evenings, you’re probably a Wonder Woman who sources her self-worth from achievement and recognition and this gives you permission to switch off.

Nurturer - If you find yourself comfort eating or secret eating, then you’re probably a Nurturer, who sources her self-worth from always being there for others but this comes at a cost to you. You often de-prioritize your own needs in favor of others and you’ll eat this way because you’re exhausted and no one is taking care of you.

Femme Fatale - If you’re scared to gain weight or that you’ll never lose the weight you’ve gained, then you’re likely to be a Femme Fatale who sources her self-worth from her physical body and you’ll find yourself constantly on a diet because you believe that a leaner body is better. It’s not but that’s your belief.

Ethereal - If you’re highly sensitive to emotions – yours and other people’s – then you’re probably an Ethereal, who sources her self-worth from being intuitive and different but this can feel lonely, like no one understands you. You’ll often forget to eat or numb this sensitivity with carbs because you don't know how to release these feelings.

 

How does Functional Medicine play a role in your unique approach?

Functional medicine is the core of my practice. It’s finding the root of the issue. For instance, if your hormones are out of balance, the answer isn’t adding more hormones, it's understanding that stress, the gut microbiome and the liver play a key role in hormonal balance and it’s rebalancing these inputs. It’s the same with the mind. Where do your perceptions come from? When in childhood did you develop this view and why? What needs to be reinterpreted so you can move forward? Whether it is the mind or physical body, the answer lies in the seed that created it.

 
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Your practice offers so much! Can you tell us the philosophy and goals for your clients around your meal plans, one-one programs and of course your amazing retreats?

The end goal is always my client's goal - weight loss, body confidence, digestive ease, stress reduction or an improvement in mood or brain function. To get there a lot of insight and self-awareness is required and we spend most of our time looking into erroneous beliefs and reprogramming them. Knowing what to eat is easy, the harder part is understanding why your life is structured in a way that has you fall off time and time again.

 

What are five must haves that mamas and kids can both eat and find satisfying?

Make  something they can get involved in. They are more likely to eat it when they’ve been part of it.

Berry smoothie - equal parts nut milk and frozen berries with 2 tablespoons of collagen protein powder with a hint of raw honey.

Avocado smash - have them smash the avocado then drizzled on some fresh lemon juice. Let them dip crackers in it and you can have vegetable crudités.

Chia seed pudding - kids love making this. Put two tablespoons of chia seed into a mason jar then add 8 ounces of nut milk. Add the lid and shake vigorously. Get your kids to shake the mason jar for 20 seconds. Let it rest for ten minutes and you have a very nutrient dense snack with fiber, omega 3’s and protein. Add fresh fruit if desired.

 
 
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If you were on a desert island, which three supplements would you want with you?

Probably none because stress wouldn’t be robbing me of my nutrients! The reason I add supplements in to someone’s program is to correct imbalances, which are principally stress-driven. But I do love a good probiotic and an activated B complex is vital for replenishing our energy and mood.

 

What is your therapy?

Touch. There is no more powerful therapy. You can give a baby sugared water and she will stop crying but will start up again once it is removed or you can touch her and she will be soothed and her crying will stop. We’re just older versions of a baby but far too many of us blindly use sugar to appease an uncomfortable emotion. Connect with others, hug someone tight, get a massage, a foot rub or play fight with someone. Touch is a profound mood-rebalancer. 

 
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What are your favorite restaurants where the entire family can eat in NYC and LA?

In NYC it’s Cafe Clover and Quartino. Cafe Clover has the best flax crackers and sweet potato hummus. It’s better than any bread basket! I go to Quartino when I want a home-cooked meal - fish from Montauk Harbor and lightly roasted vegetables with a hint of olive oil. Mmmm delicious! In LA it’s my own kitchen! There’s nothing better than picking fresh greens and herbs from your garden and transforming them into a colorful salad that makes your mouth pop!

 
 
 

Can you tell us a few highlights from your new book ?

I’d encourage all women to take the female archetype test which they can find on www.danajames.com. This will help them identify their core beliefs and why they are struggling in certain areas of their life; be it a physical imbalance or habits they don't like. The Archetype Diet also gives a ten-day meal to follow for each archetype. As each archetype has different hormonal influences the diet is also different. I bust many pervasive food myths that make women scared of food. And finally, I take the reader through a 6-R reprogramming process so they can break the erroneous belief that their self-worth is based on an external factor like their success, looks, helping others or their intuition. 

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What makes you fly?

Seeing women awaken and transform their life. One of my greatest success stories is a woman, who within six weeks of us working together, increased her income by 300% and found the man of her dreams on a last minute trip to Nepal. She is 47 and froze her eggs five years before. They are now talking about having a child together -  her ultimate dream! Her erroneous belief was that she wasn’t worthy enough to have it all. Once she cracked that, everything she desired came to her. Just magical. 

 
 
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Learn More

FoodCoach NYC

Lotions & Potions

Written by A Wild Dove

 
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A Traveling Shop-in-Shop

Launching Summer 2018
 The Hamptons

A Wild Dove Founder, Lynn Levoy is always on the hunt for unique treasures to introduce to her community. The Lotions & Potions retail concept brings to each partnering retailer, a mini shop featuring Lynn’s favorite products in an unexpected mix (from Adaptogens to Mediation Books to Magical Serums to Crystals). The Creators of the chosen brands will partner with A Wild Dove and offer in-store workshops, panels and custom programs to share stories, unify the community and bring the products alive.

 

First Stop 

Malia Mills
53 Jobs Lane
Southampton, NY 11968
Launching July 1st

 
 

Kids in the Kitchen

Written by Erika Bloom | Photographed by Caitlin Mitchell

 
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When Erika Bloom offers to cook, we drop everything and go. The wellness expert and founder of Erika Bloom Pilates knows a thing or two about making delicious, nutritious meals, and like everything she does, executes her recipes in a way that is as fun as it is inspiring. Callum joined Erika’s children to make a family friendly meal featuring fresh vegetables and yummy superfoods. In her own words, she details how to encourage healthy eating in a way that kids will understand and enjoy.

 
 

Like all of my wellness practices, healthy eating is integrated into my life. I believe that part of why my kids find joy in healthy eating is because they see my passion about finding nourishment from delicious and healing food. 

My son and daughter take even more pleasure in what we’re eating when they get to help create the menus, prepare and cook our meals. It’s a time for us to connect, share stories, and laugh — and it’s also about making and eating beautiful fresh organic living foods that vitalize us. Whether your family is already eating healthy, or is desiring to establish more conscious habits, here are a few simple ideas for guiding your kids toward healthy choices in the kitchen.

 
 
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Teach Them Young

I believed my kids were never too young to be exposed to whole, delicious foods. Food awareness from a young age sets them up for a lifetime of making good decisions on their own when the time comes. As parents, we help set up the pattern for the rest of their lives.

Understand "The Why"

My kids are aware that healthy delicious foods sustain them. They know their brains and bodies are happier and better functioning as a result. Their moods stay stable because we’re making better choices, and their rewards are not based around food, but feeling good.

Make Healthy Food Available

I feel peace when I open my refrigerator and see a variety of colorful fruits and vegetables. When the kids are hungry for a snack, they know to look in the fridge for cut up veggies and fruit. I know that whatever their choice is, it’s going to be a good one. 

 
 

Be Their Role Model

They see me meditating, using essential oils and eating well. I’m living it — and they naturally desire it. Your values are their values.

Involve Them

What happens in our kitchen is a family affair, as well as a sensory experience. They love washing, chopping, touching and tasting the bounty that nature has provided. They set out bowls, which we fill with an array of colorful, fresh vegetables, herbs, and spices. When everything is ready they design their plates. It’s like a painting for them.

 
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Go to the Source

My kids love picking out our produce at the market or the farm stand. In the summer, they put their hands in the earth and help me tend to the garden. We know where our food comes from, and talk about who else might have helped to bring it to us. All this, before it even enters our mouths. This connection and gratitude for what we’re eating increases our ability to digest and enjoy it.

 
 
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Give Them Choices

Kids love to feel like they have a say in the decision. Do you want snow peas or English peas? Carrots or broccoli? Parsley or cilantro? When they feel ownership they are more likely to participate. It also saves me from taking multiple dinners and everyone gets what they want.

Don't Give Up

The more exposure kids have to healthy foods, the more likely they are to try them. Always include new healthy options at meal times alongside some of their favorite foods. Sometimes my daughter says she’s not interested in a particular vegetable, but I keep it as an option and she always comes back around to it.

 
 
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Here’s a typical evening in our house, where my kids and I designed the menu. It’s based on our favorite healthy foods and letting them choose their own ingredients.

Menu

  • Organic Fruit Infused Water
  • Cauliflower Rice Bowls
  • Banana N’Ice Cream
  • Healthy Candy Bars
 

Organic Fruit Infused Water

 
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Ingredients

  • Filtered Water 
  • Oranges 
  • Lemons 
  • Strawberries 
  • Lemongrass 
  • Rosemary 
  • Mint
  • Ginger

Instructions

Let the kids choose ingredients to infuse in their water and have them help you cut them up. The kids can fill small water carafes with filtered water and add their own chosen fruit slices, herbs, and spices. Place the infused water in the fridge overnight or even just for 45 minutes while you’re cooking.

My daughter Anabella wanted strawberries and mint. My son Alexander preferred oranges and rosemary. Callum chose strawberries. They all made delicious choices and loved drinking them.

 

Cauliflower Rice Veggies Bowls

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Ingredients

  • 1 Head of cauliflower
  • 2 Tablespoons coconut or sunflower oil
  • 1 small shallot
  • 2 garlic cloves
  • 1/2 cup bone broth or vegetable stock 
  • 1 tablespoon minced ginger
  • 1/2 lemon, juiced

Add veggies according to preference: 

  • 1/2 head broccoli
  • 1 large carrot, julienned
  • 1/2 bell pepper, diced
  • 1/2 cup snow peas
  • 1/2 cup English peas

Spices

  • Garam Masala 
  • Cumin 
  • Turmeric

Fresh herbs 

  • Cilantro 
  • Parsley 
  • Carrot Leaves

Seeds 

  • Pumpkin
  • Sunflower
  • Hemp hearts
     
 
 
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Instructions

Have the kids help to chop the cauliflower into tiny pieces after you remove stem and leaves. Let the kids crush the garlic cloves. Dice the shallot. Put the garlic and shallot in a small bowl.

Heat 1 tablespoon oil in a large skillet over medium low. Have the kids pour the bowl of shallots and garlic in the pan carefully and then stir until tender, about 6 minutes. Let the kids add the chopped cauliflower and season with salt. Mine love to use the salt grinder! They can then measure out, pour in and stir in the broth (Epic Artisanal is one of my favorites); steam covered until broth has evaporated and cauliflower is tender, about 6 minutes. Transfer to a bowl and keep warm.

 
 
 
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Let the children choose which combination of vegetables they want in their ‘rice’ and put them in a small bow. Make a pan for each child. In each pan, heat 1/2 tablespoon oil over medium. Add remaining shallot; cook stirring, until tender, about 5 minutes. Add remaining garlic, ginger; cook 1 minute. Let the children pour their veggie bowl in to the pan and stir. Cook until tender, about 5 minutes. Remove from heat. Transfer cauliflower mixture to bowls and add vegetable mixture. Let the kids season with salt and then mix in their favorite toppings of herbs, spices, and seeds. My daughter loves cumin. My son loves garam masala. I use raw organic seeds. Lately my son and I have been adding radishes to finish as well. They’re delicious, as well as prebiotic.

 
 
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Banana N’Ice Cream

 

When I was young, my family spent summers in Mexico and we always drank ‘banana milkshakes’ which was just very ripe bananas in the blender. If you freeze the bananas in glass first, the Vitamix turns it into ice cream – then you don’t waste ripe fruit. Then we sometimes used coconut milk or goat milk, but now with my kids, we use almond milk (other non-dairy milk options work great too, depending on allergies and preference).

 
 
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Ingredients

  • 3 or 4 ripe bananas cut into chunks, frozen
  • splash of almond milk (or non dairy milk of choice)

Instructions

Let the children place the frozen bananas in the Vitamix and blend until texture of ice cream. You can eat it just like this or add a splash of almond milk.

You can also make gelato by using frozen berries with no milk. The kids choose a mix of blackberries, blueberries. My favorite is cherries.

Making your own almond milk is easy but an extra step. When purchasing almond milk, look for brands that don’t use gums, sugar and other additives. I personally love the unsweetened versions of New Barns organic almond milk.

 
 
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Healthy Candy Bar

I make these as a treat or to add in to the Banana ‘Ice Cream’ for variety.

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Ingredients

  • 100% cacao bar
  • 75-80% chocolate bar 
  • Pure ground almond butter
  • Choose among the following for add ins: 
  • Hemp hearts
  • Ground flaxseed
  • Raw chopped pumpkin seeds
  • Cacao nibs
  • Coconut flakes 
  • Unsweetened goji berries
 

Instructions

Melt the chocolate. Let the kids stir until smooth (they love this)! Let each child have their own small glass pan. Have them pour a thin layer of chocolate in. Everyone gets to choose their additional ingredients. Add a layer of seeds followed by a layer of almond butter, followed by another layer of toppings. Add a final layer of chocolate. Place in freezer until hardened and keep chilled until you’re ready to serve.

We break up the cacao bark and put it on top of the ice cream. I love Bonajuto 100 percent cacao bars for my version of the Healthy Candy Bar. For the kids I use 75-80 percent chocolate.

I find that the natural sweetness of almonds makes the chocolate bark taste sweet even though there’s little to no added sugar.

When purchasing nut butters, look for pure ground butters with no extra oils or sugar. MaraNatha Organic Raw Almond Butter is one that I love.

 
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Thank you Wild Dove, for documenting an evening of meal time at our house. I love watching the smiles on my kids faces from the time we start making the meal to the time their tummies are filled and calm. I can rest easy at the end of a long day, knowing that I’m nourishing them and myself with beautiful food, and we all get to enjoy the process.

 
 
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Mama Doves

Written by A Wild Dove 

 
 
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One of the things we hope to build at A Wild Dove is a sense of community for both mamas and their children. The mamas we feature on the site all inspire us in one way or another, whether it’s their sense of humor, authenticity, or a no-holds-barred approach to their career or to wellness. These are mamas who roll up their sleeves and Get. It. Done. They walk the walk and talk the talk. To them, it isn’t  an effort, it’s part of life, and they wouldn’t have it any other way. These women embody everything we are about, living honest, enriching and well-lived lives. So in honor of Mother’s Day, we took a moment to ask some of our favorite mamas a question about motherhood and anything they wanted to share to help inspire all of us. They are truly our visions of rockstars and we are so proud of them, and all the mamas for doing it every single day.

 
 
 

Melissa Wood - Founder of Melissa Wood Health

 
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How has your son and now being pregnant for the second time, inspired your work?

This time around I've become less of a multitasker. When I'm with my son, I try to focus on being with him. When I'm in the office working, I focus on getting my work done. Being pregnant with a toddler has really taught me that less is more. I avoid over scheduling myself at all costs and find I'm so much more at peace when I don't have a chaotic schedule.

What is a piece of advice you’d give to new mamas?

Don’t pack too much in a day, pace it and enjoy fewer activities MORE.

 
 

Erika Bloom - Founder of Erika Bloom Pilates

 
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How have your children children inspired your work?

Some say that being a mom makes us expert multitaskers; but for me it has inspired the opposite. My children inspire me to be deeply present and truly focus on doing just what I am doing and being just where I am. This makes me a better more engaged mom as well as a better decision maker at work. I used to be always working but never getting it all done. Since having children this lesson of ‘mono tasking’ with clear and present focus has made me phenomenally efficient and productive; and it has increased my enjoyment in my job, in my personal life, and as a mom. 

 
 

Lynn Levoy - Founder of A Wild Dove

 
 
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How has Callum inspired A Wild Dove?

Having a child has shifted and taught me more than I could have ever imagined. I know it is our role as mamas to teach our children, but the reality is, Callum has taught me just as much. I am a better person in every way because of him. 

After he was born, my priorities changed. I always worked in fashion, and truthfully couldn’t have imagined I would have ever done anything else. But when I look back, I wasn’t REALLY happy...even though I thought I was. That wasn’t my true calling, but it was certainly part of the path that led me to the now. 

I started working on A Wild Dove, 3 years ago and launched it about a year and half ago. I had felt like something was missing from the market. Wellness had always been a huge part of my life, but more than ever it was my passion.  And then I started to ask WHY wasn’t anyone instigating this wellness conversation between mamas and their children.

Of course we are women with our own identities, but more than ever, we are so intertwined with our children. Our flexible jobs allow us to have more and different time with our kids than ever before. We can bring them with us to meetings, lunches, workouts and they get to experience all these very adult things at a young age. So I began to wonder  why isn’t anyone to speaking that? And how can we help our children to have the tools to better themselves, that we are so diligently working on for ourselves? If I HAD KNOWN something as simple as breathing when feeling overwhelmed at Callum’s age, I would have been in a very different place as a teenager and certainly as an adult.  And with this revelation... A Wild Dove was born. It has allowed me to combine all the things I love, but with a very new focus and different meaning. 

I feel beyond grateful and fortunate to have this opportunity to do something I love. And the best part is Callum is a huge part of this journey and I get to learn and be inspired by him everyday...

 
 

Bee Shapiro - Founder of Ellis Brooklyn, & New Your Times Writer & Author

 
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How have your daughters played a role in developing your line ?

I'm so much better at figuring out what really matters now. Before kids, I might get mired in the nitty gritty of everything, but since having my girls I'm much better at not letting my doubts get the better of me. That's something having kids really teaches you - that honestly, there are so many other things worth worrying about that if something doesn't meet your expectations absolutely, totally 100%, you're not going to obsess over it. That's not to say I don't still strive for lofty goals, but just that I'm much better at figuring out what is worth fighting for. 

What is a piece of advice you would give to new mamas?

Stop trying to micromanage details and have confidence in some imperfections.

 
 
 

Robyn Youkilis - Health Coach & Author

 
 
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How has a becoming a mama changed your perspective on your body and philosophy towards food and working out?

When my husband and I began talking about starting a family, I shifted my focus from “How skinny can I be?” to “How can I create the most ideal ‘home’ for my future baby to live in?” And then I had an aha moment - Our bodies are our homes, this is where we live. Shouldn’t we treat them right? I let go of trying to look a certain way. I slowed down even more at meal times and chewed my food completely before swallowing. I began to focus on the foods (and the activities) that made me feel my best. And guess what? The foods that made me feel and look my best were those deeply nourishing foods, the foods that pack the most bang for the nutritional buck, the foods that feed and balance the microbiome (aka your gut). Almost three years later I’m still thinking and eating this way.

 
 
 

Larissa Thompson - Co-Founder of ONDA Beauty

 
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Running one store in and of itself is a tremendous amount of hard work. Now with multiple locations opening, how do you balance it all with family?

It’s not always easy but I try to remind myself that I’m setting a good example of what you can achieve when you commit to something you believe in. Starting your own business, believing in yourself and taking risks are all important values I’d like to instill in my son. That all being said, I’m a big believer in balance and I’m always trying to find new ways to create the proper work and home life balance. It’s been a struggle for me to watch my husband filling in with things I used to do with Van more regularly. But I just can’t do everything I used to do. So I try to remind myself how lucky I am to know that my son has such a great father who is so engaged and I know he’s being looked after in the best ways possible. And I can’t forget that I have a genius business partner who is always working on the business and currently looking after everything in Sag Harbor while I’m here, so the fact that we can divide and conquer DEFINITELY  helps. Listening is so important. I make sure to always listen when Van is telling me something, really focus on what he’s saying instead of being five steps ahead. I do a dead halt and put all my energy into what he’s saying. As a tween there’s a lot of silence sometimes so when he does open up about anything, I don’t want to miss it! 

What’s one piece of advice you’d give to new mamas?

Aim for balance. Use the pockets of time wisely. Find subjects the kids truly love and learn about those. And when you fail, move on and don’t give up.

 

Electric Slide

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
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Megan Roup wanted to make exercise fun again. As a college-trained dancer who went onto become a Brooklynette for the Brooklyn Nets, Megan understood how good music and a great time can get the heart going more than a lifetime spent on the treadmill. So as she began pursuing the fitness space on a professional level, she decided to have a go at it by creating a warm and welcoming atmosphere while giving clients a kick in the you-know-what. Thus, The Sculpt Society was born. We can tell you firsthand, with one class in under an hour, we were burning it up and sculpting it OUT. The method to her madness? Sliders. Yes, those little discs that when used correctly can sizzle up the abs, glutes and entire body. We sat down with Megan to talk sculpting, wellness and why sometimes, a good beat is all you need.

 
 
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So, sliders...we’re obsessed. Why do they work and how did you discover them?

So much of my class focuses on hip mobility - so it was super important for me to add functional training into my class for a well rounded workout. I love using sliders in conjunction with functional training because they create instability in the movement, requiring balance and the use of small stabilizing muscles. I created my Sculpt Society Sliders (that come with 3 workouts when purchased on my website) because I wanted one that was dual sided and  because so many of my clients travel. I love that they are lightweight and small and an effective workout on their own. 

 
 
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Our glutes are still burning. So yes. Can you tell us about some of The Sculpt Society’s new initiatives?

I just hired my first trainer to teach. We are introducing a low-impact MAT class. It’s the same fast paced, upbeat workout, without the dance cardio. I have also joined a new online fitness platform called Obé. Obé brings the best workouts anywhere your phone takes you. I am so excited to be able to reach people across the country

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That sounds amazing and so convenient. So why do you think health and wellness is having such a moment?

I don’t think this is a moment but rather a movement. Investing in your health is the new norm thanks to the strong communities that have been built around it. You don’t just workout now, you go to a fitness class with your girlfriends and then spend quality time after catching up. Community is so important, something I am very focused on developing within my classes. When people feel included and supported within a fitness space, it can be very powerful.

 
 
 
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We love that we are in and out less than an hour! How does the workout benefit busy mamas in particular?

I was seeing so many women spending hours in the gym. Who’s got time for that?
I really wanted to deliver a class that was under an hour and gave clients everything they needed from cardio to sculpting exercises. My class is 50 minutes and truly delivers a killer workout with positive vibes.

 

Do you miss dancing professionally with the Brooklynettes and performing in theater?

I do miss dancing professionally. Often in dance, you’re on your own, but dancing with a team and belonging to group of women, like the Brooklynettes, was really special. Luckily with The Sculpt Society, I am physically doing most of the class with my clients, so I still get that same rush every time a beat drops and the whole class is dancing with me as I lead them. There is no better feeling.

 
 
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How does music play a role in both creating content for your method and in the actual work outs? What are you listening to now? Playlist welcome!

My class is beat based, so music is a HUGE part the experience. The workout can be killer, but if it’s not done to the right tunes, it can ruin a class for me. I use a lot of hip hop, current pop music and I love an 90’s r&b or hip hop throwback. For the dance cardio sections, I have to hunt for remixes and that can be the most time-consuming part. 

 
 
 
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Most women mix up the type of workouts they do. What do you suggest as a good workout to compliment The Sculpt Society and how often should women come to the workout?

I am a big advocate to do what makes you and your body feel good. If that means mixing up your workouts, by all means, go for it. I think a reformer Pilates is a great compliment to TSS or a yoga flow class. If you’re a mom and you’re coming 3-4 times a week, you’re a rockstar. I think if everyone can move their bodies in some way 4-5 times a week, you’ll feel stronger in your body and mind.

 
 
 

What's your therapy?

Movement is my therapy. Putting a great song on and moving my body empowers my day. I’ve also started meditating, which has been very helpful. Even five minutes can turn around my day.

 

What makes you fly?

I feel like I am flying every day. I am beyond grateful to get to be doing what I love and hopefully positively affecting other women.

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Ellis Brooklyn Takes Flight

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
 
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She made her name as a beauty columnist at the New York Times and author of Skin Deep, but Bee Shapiro is spreading her wings in many ways, most recently as the creator of Ellis Brooklyn, our favorite sustainable fragrance and skincare brand. To say that her writing has served her passion would be an understatement. “I'm always trying product, which is a lot of the fun of the job, but it's also made me very conscious of what I'm putting on,” says Bee. About four years ago, she noticed a change in the industry, where skincare, haircare and cosmetic companies were becoming more aware of clean ingredients, but this exciting transformation wasn’t taking place in fragrance. That’s where Bee saw an opening. As a huge fragrance fan, and mama-to-be, she leapt at the opportunity to make a positive impact, and thus Ellis Brooklyn (and, in the process, two girls) were born. Some of our favorite scents include the illustrious Myth and seductive Rrose and the velvety Verb Excellent Body Milk is oh-so good post bath. Read on for Bee’s take on sustainability, “balance,” and her penchant for religious masking.

 
 
 
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We are huge fans of Ellis Brooklyn. Tell us, how has the brand evolved since the beginning and where do you see it going?

It's definitely evolved! At the beginning, we didn't set out necessarily to be a sustainable company. But if you're talking about naturals, this is stuff that is growing from the earth. There are real people and locations involved. As I started working with my perfumer and packaging companies, I realized that you can't be for naturals and safety and responsibility in formulation and not also be sustainable. We're planning on making more pushes in the industry for sustainable sourcing going forward.

 
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We love that. Can you speak to the idea of growing a business from scratch? What have been some of the pitfalls? Surprises?

I bootstrapped the business which is not for the faint of heart. I knew it wasn't the easiest way to do things but I also knew, being a long time beauty writer, I didn't want to compromise on our products. This allowed me unfettered control. The pitfalls were packaging. Packaging can be so tough! I had no idea you could literally be researching packaging for years.

 
 
 
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Who knew?!? What is the ingredient and fragrance process like? Do you have any favorite notes or scents?

I have so many favorite notes. I love the notes that surprise you like Tuberose, Patchouli and Oud. They can almost be repelling but there's also something so intriguing, beautiful and, as the French perfumers like to say, "carnal" about them. When I'm creating a fragrance with the perfumer, I actually tailor the process to who I'm working with. Each person works differently so I want to be able to get the best work I can. For example, with Jerome Epinette, it's starting with very specific references and comparisons and then taking it to a different level. With Pascal Gaurin, who I worked with on our Fawn fragrance coming out in April, he's very into music so I sent him a description plus a song to listen to.

 
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So cool..and how do you balance the business with your writing?

I'm not sure there is a thing in life as balance. I instead think of it as making the most of every day I have. That could mean working intensely for 8 hours straight or that could also mean taking an hour out to take my 1 year old to gym class and picking up my 3 year old from school. If we're talking about straight hours worked, I'd say my writing takes about 30% of my time now and Ellis Brooklyn about 70%. The company has grown a tremendous amount in the last year.

 
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What's your therapy?

Masks and baths! I truly do a ton of masks. I fit them in whenever I can. Sleeping masks, in shower masks, masks right before bed—you name it. I also make time for exercise because I find I'm a better person when I workout at least 3 times a week. If I'm really spoiling myself, I'll go take a tennis lesson. I played tennis in high school and it's my favorite activity.

 
 
 
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How has having children informed your work ethic? Values?

It's made me ask for more at work. Before, I was not a good negotiator. I didn't have that confidence to ask for more so I always low-balled my own asks. Now I always think, well if this is going to take time away from my kids, this better be worth it. It's really paid off. My career has been infinitely better since having kids.

 
 
 
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And we always have to ask, what makes you fly?

Fly off the handle or just fly? Ha! Though I have a pretty settled existence with my family and work, I am a nomad by heart. I love planning vacations—especially those that are just my husband and me! They come very rarely, but the whole process from planning to going is delicious and exciting.

 
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Ellis Brooklyn

Robyn Youkilis Talks Weight Loss, Self-Love and a New Book

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
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When Robyn Youkilis was growing up, no one had taught her how to have a healthy relationship with food, or with her body, even as it began to change. “There I was with hips, thighs and a generous tush at 13 years old, and was constantly comparing myself to other thinner women,” Robyn said. “I rode the diet roller coaster for years - hoping to get that ‘perfect figure’ and labeling everything I ate ‘good’ or ‘bad.’” After one too many roller coaster rides, Robyn finally got off the cycle by enrolling in nutrition school and becoming pregnant with her daughter. Throughout her studies, she realized the foods and activities that made her feel her absolute best and put the scale off to the side. Now, a mother and wellness coach, Robyn has her own vision of health that she’s imparting to others through a new book and a booming business. We sat down with this rockstar mama to chat nutrition, the all important gut and when she’s flying high.

 
 
 
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Can you start by sharing your philosophy and how it differs from other health coaching....

I explain digestive health in a way that allows people to connect with their gut instincts, learn to make food choices from a place of wisdom, banish bloat, and leverage the power of the act of chewing. I have women all over the world making more home-cooked meals, slowing down and discovering the foods and practices that help them feel their best. My approach looks at all areas of your life. Your body wants you to feel good, and the best way to reach your natural weight is to keep your gut flora happy and balance the other parts of life that “weigh” you down. Together, these two forces will have you looking and feeling fabulous.

 
 
 
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What was your personal "trigger moment" in starting this journey and helping others?

A love of cooking and food led me to enroll in nutrition school. Through my studies at The Institute for Integrative Nutrition (IIN), I realized that every person needs different foods to feel their best and thrive. I re-learned the art of eating, and the specific foods and activities that were right for my unique body. And while I was healthier, my biggest transformation came when I became pregnant and then a mother. Not only did I have a whole other level of understanding of my body, I had this beautiful, incredible little human that I was now responsible for. I stepped up my self care game not because I wanted to lose weight or have toned abs, but because I wanted to be the best example that I could be for my little girl.

 
 
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What are a few tips for us busy mamas that we can put into place asap?

First, meal prep is your friend! For many of my mama clients, meal prep has been the difference between eating the healthy food they know they want to be eating, and ordering in. I teach my totally doable (and delicious) way of meal prep in my new book, “Thin From Within.” Second, take time for yourself. Maybe that means you get a babysitter once a week so you can get to your favorite yoga class, or you get your groceries delivered so that you can have one less errand on your to-do list, or maybe that means you tell your partner that you need 20 minutes to yourself in the morning. When you take that time for you, you’re better able to show up for your family, your co-workers, your dog – everyone in your life!

 
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We LOVE that. Why is wellness more important now than ever and how do you view wellness within the context of what you do?

I see wellness as the health of both your body and your mind – it’s not a perfect formula or number on a scale but rather a delicate balance of all parts of our lives. You can’t be fully “well” if a part of you is out of sync, which is why in my coaching and teaching I address both physical and what I call emotional weight.

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How has having a child changed or impacted your vision on healthy living?

When my husband and I began talking about starting a family, I shifted my focus from “How skinny can I be?” to “How can I create the most ideal ‘home’ for my future baby to live in?” And then I had an aha moment - Our bodies are our homes—this is where we live. Shouldn’t we treat them right? I let go of trying to look a certain way. I slowed down even more at meal times and chewed my food completely before swallowing. I began to focus on the foods (and the activities) that made me feel my best. And guess what? The foods that made me feel (and eventually look) my best were those deeply nourishing foods, the foods that pack the most bang for the nutritional buck, the foods that feed and balance the microbiome (aka your gut).

 

Yes! So how do you put your beliefs into place at home with your daughter and what are some easy ways others can extend that healthy lifestyle towards their children?

I try to lead by example when it comes to food, how I talk to my body, and my attitude towards life. I’m constantly asking myself what would be supportive for myself, and for my daughter, rather than following someone else’s “should.” I have conversations with her too and give her the space to express herself, to communicate her needs and feelings. We loosely follow the RIE method of parenting and it’s taught me so much, not only as a parent, but as a person. I’m much more aware of honoring and validating someone else’s feelings as well as my own.

 
 
 
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How do you find balance in your own life?

Ah, that tricky word -  balance. We all strive for it, right? Some days are definitely easier than others! Sometimes when I feel like I’m being pulled in all different directions, I just have to take a moment to breathe. Just close my eyes and take a few breaths. I try to have my family time that I hold very dear. It’s my time to put the phone down and tune into my daughter and her needs. I always find my center when I’m with my daughter!

 
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Can you talk about the inspiration for your new book?

I didn’t want to write this book – my publisher was the one who wanted a weight loss book! But the more that I thought about it, the more I realized that this book needed to be written. My clients wanted a way to think about and approach weight loss that felt sane, that felt in alignment with their spiritual selves. Here’s the truth -  you can love and appreciate your body as it is right now and still want to lose weight. Your body is your business, and if you want to look and/or feel different and that desire comes from you—not from the media, your mom, or your boyfriend—it’s alright to take action to make your dream body your real body.

 
 
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What is your therapy?

My “therapy” is any way that I’m able to connect to my body, my gut, my intuition. On a daily basis that looks like meditation, journaling, and just spending a few minutes each morning to be with self. Movement is an essential part of my life - not only does it connect me to my body and my breath, but it’s often on a run or in a spin class where I work out the things that are swirling  in my head. Spending time with my daughter is also so grounding - she reminds me what a pure joy it is to be alive, and that magic exists in the world around us. Taking time to connect with my friends and family is also important to me.

 
 

What makes you fly?

Right now I’m fired up (in the best way possible) about my new book, “Thin From Within” . The incredible messages I’ve received from readers are proving that what I’m sharing is resonating, this work is changing lives and perceptions. The biggest win for me as a coach is when someone can shift the conversation they’re having with themselves about their body. I can talk about self love for days, but when that actually lands with someone in a way that feels real and true in their life, that’s the real point of it all. 

 
 
 
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Robyn Youkilis

We’re in the Mood for Smood

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
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Whether in the heart of midtown or down on the Lower East Side, you’re never far from Dr Smood. And we are so grateful that this chic Miami-based juice bar and wellness cafe has been popping up all over New York with a philosophy of wellness-based eating with products infused with super foods like maca, matcha, ashwaganda and turmeric. Everything is 100% USDA organic. Even the “power pastries” that are a favorite of ours (and perfect for the mini-set too) featuring cacao, dates, honey and coconut. Not to mention, the minimalist, glossy setting offers the wellness set a super stylish space to enjoy a vitaian booster. After just one visit we had to find out more, the who the what and where behind the incredible cafe. So we sat down with Dr. Etti, a holistc nutritional doctor in her own right who has been working with the Dr Smood founders on creating their tasty, healthy concoctions. Check out our interview below.

 
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Full disclosure. We are obsessed with Dr Smood. Can you tell us about your background and what led you there?

My background is in Holistic Nutrition and Family therapy. I created a seven-day juice cleanse program called Sexi Juicing have been guiding groups through detoxification for 17 years.  René and Patrizia Sindlev, our founders, and I connected four years ago. We joined together because we are very passionate about leading a healthy lifestyle; eating healthy food and shifting the way people in America perceive healthy food.  René, Patrizia and I recognized that there is a problem with the SAD (Standard American Diet)—which is the cause of most chronic diseases—and we wanted to be part of the solution.

 
 
 

So interesting...and was there a trigger moment in realizing you had to join this brand?

Yes!!  It happened over dinner with our VP (Francesco Perillo), when we were discussing the impact Dr Smood is going to have in America and the world.  He said something that touched me deeply—he said, “We get to leave a LEGACY.” I had an awakening when I was 40 years old and my life’s purpose from that point on was to GIVE—by sharing my knowledge, wisdom, and healing and inspiring people to do the same. 

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Amazing. So what is your role at Dr Smood specifically?

I am the Senior VP of Research and Product Development.  I create and oversee development of new products based on market research and our vision.  I also educate and help spread our vision through social media. We are constantly on the pulse finding innovative solutions to healthy lifestyle and bringing our customers “SMART FOOD FOR A GOOD MOOD.”
 

 
 
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How would you describe the vision of Dr Smood and how does it differ from other holistic meal/juice brands on the market?

We believe that Dr Smood is the solution for our health crisis and we are offering the food for a better future.  We need to help to create better health for Americans today. We make it easy for people to eat healthy—we have over 90 products for breakfast, lunch and dinner.  We want every person that comes into our store to find something to eat, whether they are a meat and potato person or a vegan. To ensure this, we have a broad range of menu items, including turkey, smoked salmon and tuna sandwiches; vegan salads and sandwiches, a selection of healthy snack options and our popular breakfast items. Finally, our cafés have a very warm European ambiance, making for perfect combination of a pleasurable, healing experience.

 
 
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Yes, we totally agree ! We love hanging out at Dr Smood (Soho is our go-to). Can you speak to the science behind Dr Smood's programs?

Studies indicate that mostly plant-based foods that are alkaline and infused with super and medicinal foods are anti-inflammatory and help prevent diseases.  We are also aware that organic foods are much better for our health since conventional food is laden with chemicals that are then stored in our body, causing disease.  Most of our food is live: smoothies, juices, salads, pancakes, vegan milkshakes, desserts etc. Live food is tasty and filling because it is alive (it contains more enzymes, vitamins and minerals), and is full of fiber.

 
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You're a mama, can you tell us how do you try to stay balanced and sane while being a partner at a brand and raising children?

As a single mother of four, I have a very hectic work schedule—I strive for a balanced life. A full life that will include enjoying one-on-one quality moments with my kids and my boyfriend, connecting with my women tribe, staying in touch and in tune with the cutting edge of healthy nutritious products, doing my volunteer work and having quality time for myself.  I try to stay calm in the midst of the storm. Calmness is a state of mind that can be achieved if and when we nourish our bodies, mind and spirit, by eating healthy, exercising and meditating.  I also go on a juice cleanse four times a year. I usually don't have time to juice myself, and fortunately I created a user-friendly detox program that are easy to follow and really yummy. I usually choose Dr Smood’s program number 2 - which is the intermediate level juice cleanse.  I also developed a beginner and advanced detox program to benefits all levels of detoxers. 

 
 
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What is your therapy?

My therapy is dancing—it allows me to be in the moment. I breathe and let everything else go.  I also love hugs—the more the better.

 

TOTALLY.  How does your philosophy on wellness impact the choices you make for your kids?

My philosophy in regard to food and everything else in life is to be a purist.  Choose the best quality of whatever you put into your body or mind and let your spirit soar.  I let my kids choose what they want to eat as long as it’s the best quality.  Pizza can be great if it’s organic and gluten free. Each and every one of my kids are aware of the connection between the quality of food and the quality of their health and most of the time they choose very wisely.  I model by example and most time they like what I make. 

 
 
 

Lastly, what makes you fly?

Living a meaningful life.  Sharing my love and wisdom and making a difference.  Inspiring our customers to strive for the best health ever, so they can be fully available to explore life’s opportunities and the sky is NOT the limit.

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Dr  Smood

Soft Serve It Up

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
 
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To go from fashion to soft serve is a career 180, to say the least, but that’s exactly what Carli Blum did. As a wardrobe stylist working with brands like Target and Bloomingdales, Carli describes herself as a visual person who loved engaging with different colors and textures. After moving to New York from Los Angeles in 2013, she met former Lucky editor Brandon Holley and together, they launched an app called Everywear with the goal of bringing editorial expertise into the closets of everyday women. But she discovered a desire to dig a little deeper into her career path. “I knew there was a problem when I wanted to talk more about diet than a blazer,” says Carli, who has serious food allergies to soy, dairy, nuts, bananas and gluten. She soon realized she wanted to somehow combine her love of fashion and color with healthy, delicious dessert. So she created Kokus, a soft serve frozen yogurt made from cultured coconut cream featuring add-ons like Spiced Turmeric Honey, Bee Pollen, Chocolate Chia Seeds and Coconut Chips - all designed to  support and detox the body, boost the immune system and restore balance. Kokus has been such a huge hit with the allergy and non-allergy community, so we had to sit down with Carli to chat coconuts, the magical gut and her goal of going global with this all natural, delicious dessert.

 
 
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Full disclosure. We are obsessed with Kokus. It is so ridiculously delicious. What is the philosophy or mission behind the brand?

Our product solves a big problem in the food industry today - the lack of allergen-friendly products that are truly comprised of healthful, high quality ingredients. The ingredients are: organic, clean, vibrant and functional. You should feel energized  and not lethargic after you eat. We truly believe that or product has healing magic and is better for you and better for our planet. 

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What was your trigger moment in launching Kokus?

I’m a believer that you need to pay close attention to what “lights you up inside” and that is aligned with your soul's purpose. I would get a little too enthusiastic over something I was able to eat. It was as simple as coconut milk on a menu, or a gluten free pancake! I knew it was time to leave fashion and start my own business in a “better for you” food space.  I’m obsessed with coconuts, they are so magical to me. Because I’m on a constant mission to heal my gut and allergies, I fell in love with the idea of cultured coconut cream. That lead to cultured coconut cream soft serve with vibrant, functional superfood toppings. I married my creative fashion background with my true love and passion for healing food and BAM. Kokus was born. 

 
 
 
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That really comes through. Can you speak to the ingredients and what was the process was in determining what should go in?

Kokus’s base has eight or less superfood ingredients, including 100 % organic cultured coconut cream, coconut oil, coconut water, organic guar gum and raw honey. Our cultured coconut cream is done through a cold fresh-pressed process. We use small batches of base cream that are immediately cultured to perfection with specific time and temperature parameters. Another unique element is the raw honey. Our raw honey is never processed, heated, pasteurized or processed. I truly believe the gut is the seat to all health and by culturing our coconut cream, we are playing a part to help everyone live their most optimal lives! 

 
 
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Totally! So what are the benefits to these ingredients?

Every ingredient is important and has a specific function. Due to its raw nature, it has many naturally occurring probiotics. This helps replenish bacteria in your digestion tract to regain and maintain positive probiotic balance of good bacteria over bad bacteria. The raw honey contains vitamins, enzymes, powerful antioxidants. Our product is hydrating, energizing, nutritious and DELICIOUS!

 

What makes Kokus unique in the all natural dessert space, or unique as a brand?

We are the first 100% organic, cultured coconut cream soft serve. We are always organic, dairy , soy, nut, gluten and refined sugar free. We are working hard on our product to make sure it always has less than 12g of sugar per serving.  I put my heart and soul into this product and will always lead with a strong product that has innovative ingredients, branding and marketing.

 
 
 

Why do you think a brand like Kokus is so important right now?

Since launching in August, I have been truly blown away by the response. I get tons of messages from people who similar to me have autoimmune disorders, digestive disorders, allergies, chromes, lymes etc. People struggle with finding products that are clean labeled, transparent and simply that they can enjoy without feeling sick. I believe we are moving into a ‘better for you’, plant based direction and Kokus is helping to solve these problems.

 

Love that. Where is the name from?

Kokus means coconut in Hebrew! My homeland :) 

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What's next for Kokus?

We had a very exciting summer. We really launched with a  “proof of concept” intention and now know without a doubt, people are looking for a product like these. We are now right back to work, and  aiming to launch our first experiential brick+mortar concept in spring 2018 in NYC. We are also working on a CPG product which is very exciting. The day I see Kokus on the shelves of Wholefoods I will probably be crying uncontrollably with gratitude.

 
 

We can’t wait for that moment. What is your therapy?

Watercolor painting while listening to Trevor Hall. I’m in my head a lot and watercolor painting helps me to completely escape.

 

Oooh. We must try that! Lastly, what makes you fly?

Besides tequila? Connecting with people to help them find their passion and purpose. And surrounding myself with people who make me laugh.

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Kokus

Malia Mills On Swimwear, Body-Love and Her Empowering Plans for the Future

Written by Lynn Levoy | Photographed by Caitlin Mitchell

 
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Rewind to the 1990’s, when a design assistant with a passion for swimwear took on a project that changed her life. Her name was Malia Mills and a good friend asked her to create some suits for the “Sports Illustrated” swimsuit issue. As she ran around stores, checking out same-sized tops and bottoms clipped on one hanger, she realized something. “The tops were too big,” Malia said. “Or I would like the style of the top but not the bottom. I thought this all just seemed insane. I couldn't imagine having to buy lingerie like that. Plus, I couldn’t find fabrics or colors, prints or simple silhouettes with subtle details that looked like my clothes.” 

 
 
 
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Et voila - the aha moment that snuck up on her. The idea - to create bra-sized swimwear separates engineered to fit like lingerie, cut from fabrics with textures, colors and prints like clothing in a woman’s closet. Fast forward a few years and Malia made her dream a reality. She established herself as a leading swimwear designer providing comfortable, flattering pieces forest women of all sizes. What began with a simple shop on Mulberry Street has become one of the most desirable names in the swim world. But Malia hasn’t stopped there. In a fashion category build around self-doubt and body-shaming, she has become a beacon of strength and truth. Whether through her campaign imagery featuring women all shapes and colors, or her “love thyself” rallying cry, or her programs for mentorship and workplace opportunity, Malia is the definition of someone who is living her truth and providing all women with the tools for social enhancement and positive body imagery. We are so floored by her vision and her work (so much so, we wanted more than anything to be a part of her badass wold, so look out for a A Wild Dove x Malia Mills collab coming soon). In the meantime, read on as she shares her story, her path and her vision for a better tomorrow.

 
 

I have personally been wearing your suits since your Mulberry Street location opened. It was the only line then that you could buy a different sized top and bottom, which I have always been. Major Gamechanger. What was the trigger moment for that?

So many dots to connect in the journey to the trigger moment! I grew up in Honolulu where swimwear was our daily uniform, each new swimsuit like a rite of passage. My mom forbade my older sisters from wearing bikinis, so they would cover up with baby doll apron tops with bikini bottoms. When our neighbor gave me a yellow bikini for my 10th birthday, my sisters howled in protest. At 11 my tween dreams came true when I bought a bikini from the trendy swim store called Splash in Waikiki. At this point my sisters had graduated to striped knit bikinis from a store called Surfline. My mom took me to pick out my very own when I turned 12. The tops were all too full for my flat chest. But I was on a mission to make one mine so I picked out a baby blue and pink striped set, took it home and sewed a seam through the top to remove the shape.

 
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When I moved to New Hampshire at 13, I arrived at the town pool wearing a racy, high-cut leg, hot pink one-piece and found all the other gals wearing high-neck, low-leg speedos. My first taste of how a suit can feel so right in one place and so very wrong in another. In college I went on spring break with my parents and while they were off playing bridge, I grabbed the yellow pages and found a gal who made custom bikinis out of her garage. My mom drove me over and I picked out shiny white fabric for a twist-front bandeau top and sporty blue and white striped fabric for a bikini bottom. The swimwear journey continued in Paris where I read about Maryvonne Herzog, another gal making custom swimwear out of her apartment. I went over and met her and we bonded over my passion for swimwear and my very shitty French! Fast forward to 1990, I was working as a design assistant at Jessica McClintock in San Francisco when Julie Stern, my college roommate called me up. She was working on the swimsuit issue at “Sports Illustrated.” She said, “I know you’ve always been mad about swimwear - this sounds crazy but you should make us some suits for our shoot.” I left work that day and visited every store in SFO that sold swimwear and that’s when the light bulb went off.

 
 
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The fabrics are amazing, they wear super well and hug exactly you where you need to be hugged. What is the sourcing process like in your fabrics?

Fabric is a key component, but the magic really happens during our fittings. We have a family of fit models - all ages, sizes, shapes and their feedback is priceless. We always challenge ourselves to use all kinds of fabrics - two way stretch, one way stretch, sometimes no stretch at all -- in unexpected ways. From knitted solids to velvets to jacquards, to men's shirting. The way we engineer beautiful fit is with multiple fittings and numerous wear tests. Each fabric has a different hand and reacts differently on the body, especially in a swimsuit where a 1/16th of an inch makes a big difference.

 
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Wow. So technical! Switching gears. Can you tell us about your badass  campaigns? How they feature women of all different shapes and sizes? Can you talk through that evolution and brand message?

I was passionate about improving the entire swimwear experience - from how a swimsuit fits to how it makes you feel. It seemed nuts that anytime I mentioned swimwear, most gals would say ugh, gotta lose weight, gotta get tan, haven't worn a suit in years... blah blah blah. So much shit talk! Mostly self-derision with the overall message of not feeling worthy. It just felt totally wrong. So we made it our mission to say, Fuck that. Let's inspire women to love thy differences. Let's free up all that brain power wasted on trying to change the way we look and let's seize the power that comes from saying hell yes to our diverse beauty. Let's inspire gals to channel that energy towards living a kickass life and setting an inspiring example.

So we set out to create swimwear with fit and style to celebrate the rockstar you are. With inclusive imagery, celebratory language and a “no bullshit, we're in this together, the sun is setting let's get to the beach and crack open a cold beer spirit” we strive to share a compelling message with all women and girls. Love thy differences - it's our mission, our mantra, our driving force. It’s our rally cry, our soapbox, our signature anti-venom to shit talk about body shape and self-esteem and swimwear. 18 years ago we photographed 28 women for our first catalog. All ages, ethnicities, sizes, shapes… the response was incredible, both from our mavens as well as from the media.  

 
 
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Love Love Love that. And, in addition to changing the way we see ourselves, you're doing a ton of work in teaching and helping young girls mobilize to be our next leaders. Can you speak to that initiative and the inspiration behind it? 

When I started the business I was young and inexperienced and naive but I had a TON of support and constructive criticism and encouragement. So many people sharing their knowledge and experience and hustle. So we strive to give back all of this good chi and to create a company that provides opportunities to learn and sharpen skills, that challenges our team to reach their greatest potential that encourages personal growth and self-reliance. We take pride in hiring for guts and glory and teaching skills - from using a drill to creating an excel spreadsheet. And we are passionate about bringing education out of the classroom and into the real world, to foster easily accessible opportunities to learn and to share the incredible knowledge of our team and our mavens.  We strive to operate as a learning center and we host our carpe revolution events for our team to share their knowledge with young girls in our communities.

 
 
 
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What do you love most about empowering girls? Do you have one memory or instance when you realized you were making a difference? Why do you think that's so important now?

Empowering is a two way street that's all about teamwork. We are so lucky to have the opportunities to meet so many fierce gals in our stores and in our studio and we are so lucky to do what we do. We've seen an extraordinary show of awesome from women worldwide, in the past year in particular. I read a while back an interview on Lenny Letter with Ellen Malcolm from EMILY’s List, the gal who’s been working so long and hard to get more women into politics. And she had such a great way of describing making change as “sometimes a leap, and lots of times a creep.” In that you always have to keep up the creep or else you fall behind, even after you’ve made a major leap. We must remind ourselves that the trajectory of awesome isn't a straight line and, despite challenges and setbacks, to focus on making positive change, one gal at a time.

 
 
 
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Love that. What are you hoping your brand contributes to the swimwear industry? To our culture?

We hope our brand sends an inclusive, inspiring and bold message not only about women and beauty but also about guts and glory, hustle and heart, sisterhood and small business as the engine of communities, cities, states, countries, the world. Shoulder to shoulder, with a sense of purpose, pride and humor, women everywhere are an extraordinary force for positive change.

 

YES. What are some future plans for the brand?

Our big crazy dream is to create a community-based philanthropic educational retreat compound as a platform for our team and our mavens to use real world experiences to share knowledge and educate women and girls and to foster forward momentum for all. We're also launching our lingerie line soon that we super excited about.  It came about because we often heard from our mavens about how they wear our tops as bras and our bottoms under sheer dresses so we took a few of our fave swimwear styles and engineered them as hell yes let’s get this day started lingerie. Soft tulle with a touch of lace, signature seaming for attitude and oomph, retro modern silhouettes to celebrate the feminine fierce! That, and the development of hangover-free wine to assist with efforts towards equality for women worldwide. Investors welcome!

 
 
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I’m in for all of it. OK so when you’re not designing kickass swimwear and mentoring young women and encouraging all of us to love ourselves and our bodies, what is your therapy?

Sometimes it's wine and a bitch session about the state of the world with girlfriends. Other times it's an unscheduled walk. There are always a ton of reminders of all the good shit and inspiration out there.

 

What makes you fly?

Cranking tunes -- and dancing our asses off like a bag of rattlesnakes as my Dad used to say.

 
 
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Malia Mills

Our Signature Learning Workshop with Bob Roth, Master of TM

Written by Lynn Levoy | Photographed by Jennifer Young

 
 
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I’ve heard  so much about Transcendental Meditation for years. I have many friends, with varying professions and personalities, who swear by how it has changed their lives - that they can’t imagine life without it, that it allows them to manage their day with more clarity and focus and less stress. But I always had an excuse. I was too busy and couldn’t quiet my mind (the exact reason I needed it), or my workouts were my form of meditation (perhaps, but definitely not the same).

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So, when I was given the opportunity to learn TM directly from the source, Bob Roth, CEO of The David Lynch Foundation, and the most seeked-out TM teacher with a yearlong waiting list, I could not pass it up. And the timing felt just right for me. I had recently been seeking out new forms of self care and knew in my gut the stars were aligned for this one.

 
 

After my first lesson on a Sunday night, I was hooked. It was an amazing, life-changing experience. I felt like a new person - lighter, clearer, more focused, calmer. I couldn’t wait to get up the next morning to meditate. After four days of learning with Bob - an hour and a half the first day, one hour the next three days and a mantra later - I was on my way and mediating twice a day. First thing in the morning and then again in the afternoon somewhere between 2:00-5:00. To be honest, I thought this would be impossible to fit in, but it’s the same as any other appointment. I look at my schedule the night before and figure out where I can do it - sometimes it’s in the back of an Uber, sometimes in a beautiful, quiet place. Truthfully, it doesn’t really matter, TM is an amazing tool you always have and can do anywhere. At the end of the day, I crave it and I see the huge difference it makes in my work, personal relationships and in parenting. I find I never reach that level of frustration, and I don’t need to take a breath, because I just don't get to that point. I know it’s hard to believe, but I am truly so much calmer and everything else just seems to flow with such ease. What’s also so great about TM is that anyone, no matter where they live and what they do, can learn TM from a certified teacher. You don’t have to be in New York or learn from Bob, but it really is universal, which is what’s so amazing. TM.org also makes it easy to find a certified teacher in any neighborhood. 

 
 
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So with this in mind, I knew I had to gather my favorite mamas and women to have Bob share his knowledge about TM. These are the women who embody everything A Wild Dove is about and who place a huge emphasis on self care for themselves and their family. So we gathered at The David Lynch Foundation one evening, over snacks from Dr. Smood and drinks from Dirty Lemon and Bob began the session by explaining what TM is and how it differs from other forms of meditation. He spoke about the incredible benefits of the practice, how our brains find their deepest states of rest and a reduced rate of cortisol (stress hormone) of up to 40 percent (compared to an 8 hour night of sleep, which only reduces cortisol levels 10-15%).  He explained that we are given a mantra, that it is ours alone and that we use it to access the deepest, quietest purist level of the heart, that it’s a gentle effortless process.

 
 
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He then invited one of his students who has been with him for nearly a decade to talk about how TM has changed herself, her family dynamic and her relationship with her husband and her son. She explained that by practicing TM with her husband, her home has reached a state of peaceful calm. They used to rush around and lose their patience easily, and now even when they’re rushing, they can invoke that calm whether on the way to school or doing the most mundane tasks. She had her son learn TM at 5 years old also and feels better knowing that he has something to call upon that is entirely his. Bob is an expert is teaching TM to children, as through his organization The David Lynch Foundation, he’s brought the benefits of TM to hundreds of thousands of at-risk children. It was a wonderful evening and I can only hope that my fellow mamas and friends will go on to learn TM and experience the tremendous benefits that I have found in such a short time. 

 
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Even though it’s only been  a couple of months, Callum sees how important TM is to me. He recently turned 8, but I believe so strongly this can be a game changer for him. If all children were equipped with these tools, they’d be able to focus better  in school, deal with their academic and social frustrations and all sort of issues. I plan to introduce it to him gently this coming  year in the hopes that he’s up for it. For now, I plan to keep up my twice daily meditations and spread the gospel of TM to anyone willing to listen. It is truly a life-changing practice and I am so grateful for it.

 
 
 
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Be the first to sign up for Bob's book, The Power of Transcendental Meditation, out on February 6th. All proceeds are be donated to the David Lynch Foundation, which will help provide free Transcendental Mediation instruction to veterans suffering from PTSD.

 
 
 

We are committed to bringing one of a kind experiences to mamas and children. Learn more about our unique upcoming events.

 
 

Stay Sane this Holiday with Mindful Practices by Jamie Graber

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
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Jamie Graber, of Organically Jamie, refers to herself as a “mindshifter.” She helps clients discover their best selves through energy and breathwork. The goal? To break old patterns and change belief systems.  As the former owner of Gingersnaps Organic Cafe, Jamie has become something of a shapeshifter, herself after realizing that her true calling came in the form of talk therapy. “My clients and I go super deep into energy work to get to the subconscious, where all of the healing takes place,” says Jamie. “Because the subconscious is always in a state of protection, we often replay bad memories and events all from a place of fear. But we don’t have to keep replaying the pain of the past. We can visit these events and thank them for lessons and move on.” And how exactly do her clients move on? Through movement and meditation, which Jamie believes is a tool to get us into the quiet long enough to see the signs to achieve the life we want and break old habits. “With meditation, our lives can come from a place of ease and grace instead of reaction,” she says.

So this holiday season, amidst the family chaos - when kids are up past bedtimes and you’ve had that third piece of pie - channel your inner mindshifter with these movement tools, straight from Jamie’s toolkit. A little self-care and self-love this holiday will go a long way.

 
 

The One Minute Breath

Jamie - "The one minute breath is one of the easiest ways to create a state of calm.  This meditation can quickly ease your mind, eliminating fear and worry.  It helps you to get deeper in the body and in the present moment. You can do this in the morning, evening, or anytime you feel stressed.

One Minute Breath = 1 cycle per minute. 20 seconds to inhale, 20 seconds hold, 20 seconds to exhale.  This is the ideal version but do what you can, 10,10,10 or 5, 5, 5…Just keep it even and work up to the longer cycles…Be calm with the breath, don’t force it."

What you’ll hear: "The audio file will include tuning in, a three minute basic spine series warm up and then 11 minutes of one minute breath.  You can continue with it longer, up through 31 minutes. There will be music and I will be calling out all the cues and when to switch.  It starts with TUNING IN and then the WARM UP.  “Ong Namo Guru Dev Namo” said three times. It means, I bow to the Creative Wisdom, I bow to the Divine Teacher within. Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh said three times. I bow to the primal wisdom. I bow to the wisdom through the ages. I bow to the true wisdom.I bow to the great unseen wisdom."

 
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Warm Up-Basic Spine

  1. Then a 3 minute WARM UP of Basic Spine Flex. Come into Easy Pose (a comfortable cross-legged sitting position). Inhale as you lift the chest up high and tilt the pelvis forward. Then exhale, round the lower back, and rock the pelvis back. Remember to lift the chest up high on each inhale and keep the chin level to the ground in both positions. Continue for 3 minutes.
  2. This is good to lubricate the spine, and move the energy.  It adjusts the spine, strengthens the nervous and reproductive systems, and brings the emotions into balance. It is not part of the meditation, but beneficial to warm up the spine.
 
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One Minute Breath

  1. Sit in Easy Pose with Neck Lock. 
    • Neck Lock: Lift the chest and sternum up while lengthening the back of the neck, by pulling the chin toward the back of the neck. Neck, throat and face muscles remain relaxed.
  2. Inhale very slowly for 20 OR 10 OR 5 seconds.
  3. Hold for 20 OR 10 OR 5 seconds, pull the spine up, drop the shoulders.
  4. Exhale very slowly for 20 OR 10 OR 5  seconds.
  5. Continue in that pattern. Just keep the numbers for each part of the breath the same.
 

Adapted from The Library of Teachings and KRI Teachers Manual.

 
 
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Ego Eradicator

Jamie - "This is a great way to start your day or to give you more energy. It fires the navel chakra, the chakra for digestion and overcoming obstacles. It opens your aura and extends your magnetic field. "

Posture - Raise the arms up to a 60 degree angle. Keep the elbows straight and the shoulders down. Apply Neck Lock (Lift the chest and sternum up while lengthening the back of the neck, by pulling the chin toward the back of the neck. Neck, throat and face muscles remain relaxed.) Curl the fingertips on to the pads of the palms at the base of the fingers. Thumbs are stretched back, pointing towards each other.
 

 
 
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Eyes - Eyes are closed.

Mental Focus - Focus above the head.

Breath - Breath of Fire
Breath of Fire is one of the foundational breath techniques used in the practice of Kundalini Yoga. It is important to master this breath so that it is done accurately and becomes automatic. Breath of Fire is rapid, rhythmic, and continuous. It is equal on the inhale and the exhale, with no pause between them (approximately 2-3 cycles per second). It is always practiced through the nostrils with the mouth closed, unless stated otherwise. To inhale, the upper abdominal muscles relax, the diaphragm extends down, and the breath seems to come in as part of relaxation rather than through effort. The chest stays relaxed and slightly lifted throughout the breathing cycle.

Time - Continue for 1 – 11 minutes.

To end - Inhale deeply and bring the arms overhead with the thumbtips touching. Open the fingers, exhale and relax the arms down. 

Adapted from 3HO and Library of teachings

 
 

Kriya for Healthy Digestion

What You’ll Hear -  "On the audio file, there will be music and I will be calling out all the cues and when to switch.  It starts with TUNING IN and then the WARM UP.  “Ong Namo Guru Dev Namo” said three times. It means, I bow to the Creative Wisdom, I bow to the Divine Teacher within. Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh said three times. I bow to the primal wisdom. I bow to the wisdom through the ages. I bow to the true wisdom.I bow to the great unseen wisdom."

Warm Up -  "Then a 3 minute WARM UP of basic spine series going as fast as you can.  This is good to lubricate the spine, and move the energy.  It adjusts the spine, strengthens the nervous and reproductive systems, and brings the emotions into balance. It also helps to move energy up the spine to the upper Chakras to enhance meditation. It is one of the most common things to do during morning meditation, to wake up your spine and your Kundalini energy, for vitality all day long."

 
 
 

Beginning Windmill Pose

  1. Stand with feet slightly wider than shoulder width apart.
  2. Bring the arms straight out to the sides parallel to ground, palms down.
  3. Twist to the left and then bend forward from the waist, bringing the right hand to the left foot and the left arm straight up in back.
  4. Reverse the motion as you come up.
  5. Continue moving up and down in a rhythm of about 10 seconds per cycle. (1 minute)
  6. Now switch to the right side and continue moving up and down in a rhythm of about 10 seconds per cycle. (1 minute)
  7. Continue the same motion but alternating left right and pausing for 5 seconds as the hand touches the foot. (3 minutes)
  8. Continue the same alternating motion, but pause for 25 seconds as the hand touches each foot. (2 minutes)
  9. Now hold position touching the foot on left side. (2 minutes)
  10. Now hold position touching the foot on right side. (2 minutes)
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Relaxation

Lying down, eyes closed 2 minutes.

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Side Bends

  1. Come standing up, with legs hip width apart, arms parallel to floor and palms down.
  2. Bend to the side from the waist, letting the left arm come down the left side as the right arm comes up. Keep the right arm straight.
  3. Come back to original position.
  4. Then stretch down to the right side and return to original position.
  5. 6 seconds per side. (1 Minute)
 
 

Standing Torso Twist

  1. Start in the position of the previous exercise.
  2. Inhale as you twist the torso and arms all the way to the left, exhale back to original position, then inhale as you twist on around to the right and exhale back to the center always keeping the arms in a straight line with each other. 2 to 3 seconds per complete cycle.(1 minute)
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Deep Relaxation

Lying on the back, eyes closed, about 10 minutes.

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Have a Mindful Holiday

Written by A Wild Dove | Photographed by Caitlin Mitchell

 
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Between Thanksgiving and New Year’s, our lives are basically a cluster-you-know-what of holiday events - with what feels like 20 different dinners, lunches, brunches and drinks in a given week. We know that holiday dining (and drinking) every day and night wreaks havoc on our skin, body and mood. And it’s even more intense for our kids, whose stockings become stuffed with cookies, chocolates and treats. So we checked in with life coach Jamie Graber, who shares her tips on how to survive the most festive  time of year and avoid falling into a destructive cycle that will have you feeling like holiday roadkill come January 1. Her advice below...

 
 

1. Jamie, please help us! How can we keep the holidays healthy for kids and parents alike?

One thing I advise for most people and myself is the “crowding out” theory. We don’t have to tell ourselves that we won’t have this or that. But we should make sure we’re filling up with healthy things, like vegetables and salad. So by the time the dessert rolls around, which is often a place where destruction can happen, we’re already full. So when you do have dessert, it’s small but that’s enough. Some people will fast until the big meal and then you get ravenous and you end up eating all the stuff. Eat throughout the day. Crowd in all the healthy food. It sets you up to have a taste. And you should have a taste! Enjoy it. It’s a holiday. It’s a beautiful time to be with family and enjoying connection. You don’t want to be in place where you’re saying no and associating food with the bad. So allow for it and allow for it mildly. And drink water. So again you’re filling up.
 

 
 
 
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2. Totally makes total sense. Can you share any hacks to avoid falling victim to every treat that crosses our path?

Water and filling up with healthy stuff. I also highly recommend meditating and working out over the holidays. The mindset to how you start the day snowballs and builds momentum. The better you care for your body, the less likely you’ll be to throw trash in it. Your body is a temple. Be more connected and have more understanding of what enjoyment feels without shaming it. Eat something if it will make you feel good. And move your body or meditate. There is something about taking care of the physical body in the mind and starting the day off in a good way.

 
 
 
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3. Let’s talk post-holiday. What are some tips you can impart on getting back into normal habits and routines after the holiday, for mamas AND kids?

Often what happens is these habits snowball. They say the largest amount of weight gain happens from Thanksgiving to New Year’s. And it doesn’t have to be like that. There are ways to recognize. So if I go heavier today, I’ll go lighter tomorrow. For example, today was Thanksgiving and I had all the things and I enjoyed them. Tomorrow I will be a bit cleaner. Personally,  I’ll do liquids for the next day until dinner so I don’t start the rollercoaster. If I can catch myself quickly, I won’t go down the rabbit hole. So the day after Thanksgiving or Christmas, I’ll make sure I do all liquids until dinner and stay plant-based for that day. So you’re helping your body as much as possible. Your body is tired from digesting. So give your body more energy. Drink smoothies, enjoy some soups, and be plant-based at night. And go back to your normal ways the next day.

 
 

4. Talk to us about boozing during the holiday. Any hard and fast rules for managing intake?

As long as you have a healthy relationship with alcohol, by all means enjoy! Clear liquids and mixers are best. Part of what happens is that sugar makes a hangover worse. Any clear is better. Have vodka with lemon juice or sparkling soda. Wine is clean and simple too. Just be mindful. Have a glass and then a glass of water. Pace yourself. Or add sparkling water to make wine lighter. So one drink is split into two drinks. And before bed, drink tons of water. Also add minerals to your water when you go to bed and make sure you’re taking probiotics, especially during the holidays. They will be your friend. 

I live by Probiotics and Magnesium. They are important for healthy gut and digestion.  They help to restore and regulate healthy bacteria in the gut.  I love Prescript Assist  because it is shelf stable and powerful.  I take it every morning, on an empty stomach. Magnesium helps to calm the nervous system and it helps with sleep and digestion.  For people who have problems with regularity, this is a great non-habit forming addition to the night time routines. It is calming for the body, and helps with allowing it to release.

 
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5. Got it , these are already in our cart. Lastly, for those of us with packed schedules, how can we best treat food/alcohol/sugar hangovers when we have back-to-back events?

Do some meditation in the morning. It sets you up for success and a good day so you can feel good about yourself. When we feel good about ourselves, we’re not as inclined to make decisions to make us feel badly. Enjoy the cake. But don’t eat the entire cake. And all you need is three bites. The first bite is confusion. The second bite, your mind figures it out. By the third bite, you’re bored. Think of all the things went into making it - the farmers, the cooks. Everyone. Enjoy it and savor it. If you do have a bad one night, go liquid the next day until dinner. Have smoothies and savory soups. There is great oil and fat in them. Get back in the body. It’s not about a six day cleanse because that starts to cycle into binge and restriction. It’s about letting the body rest and digest. 

 
 
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Check out the recipe for Jamie’s favorite evening healing tonic that you can sip on after a long day-to-night holiday hustle... 

 
 
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A great adaptogen tonic for relaxation

Put the warm liquid in first. It should be tea temperature. Warm to the touch, not scolding. Blend.