Simple Steps to Let Go of Stress

Stress is pretty much unavoidable. Between traffic, busy schedules, and the many responsibilities that come along with the various roles each of us play from parent, spouse, business-owner or employee, it’s no wonder that we often find ourselves dealing with high levels of tension, either mentally, emotionally, or physically. As natural as it is to feel this stress, if we allow it to become a constant in our lives, it can lead to a variety of negative effects including headaches, digestive trouble, elevated blood pressure, pain in muscles and joints, problems with sleep, fatigue, and mood disturbances. That doesn’t mean, however, that you’re doomed to suffer if you experience stress in your day-to-day life. Investing time in soothing and balancing practices can help you release the build-up of stress from your body and your mind. There are tons of way to let stress go, and different people will find that some methods are more effective for them than others. If you find yourself struggling with stress on the regular, try out some of these simple stress-relieving practices to feel a greater sense of ease and peace in your daily life!

 

De-stress in the Kitchen

Cooking can be a wonderful way to relieve stress because it can help you focus your attention on something positive and nourishing. Many of the things that you do to prep a meal, snack, or treat involves some sort of repetitive process like chopping, stirring, or washing produce. These actions have a simple rhythm to them that can be soothing and almost meditative. Baking, in particular, is a great kitchen activity for releasing tension because the unique sensations of working with dough and batters with your hands can get you out of your head and back into your body very quickly. Not sure what to make? Try your hand at some delicious paleo baked goods, like our Cacao Magic Bread, or a fresh nut butter, like our Cacao Magic Almond Butter.

 

Just Say "Om"

Developing a steady meditation practice is one of the very best things you can do to let go of stress in your life. It cultivates a deep inner peace and the ability to let distressing thoughts go instead of circling them obsessively. There are tons of different types of meditation practices, but even taking just a few minutes a day to sit quietly and focus on your breath can have dramatically positive impacts.

 

Spend Time with Friends

There are some people that always just leave you feeling refreshed and more positive and those are the people you want to spend time with when you start to feel the pressures of life building. Whether you choose to talk about what is troubling you, or you prefer to focus on what’s going on in their life, spending time with a grounded friend can help you get perspective on the issues that you’re struggling with.

 

Get Out in Nature

Another thing that can help you get perspective is getting out of the hustle and in to nature. There’s something about the simplicity and beauty of the natural world that reminds us that our ultimate purpose in life is to simply be the best us we can be. All of the added stresses and strains of modern life feel far away when you’re out on a long hike or floating in the ocean’s waves, and that little bit of space can help make stressful situations seem much more manageable.

 

Have a Dance Party

This may sound like a silly suggestion, but I dare you to try it. Next time you’re feeling frustrated or overwhelmed, step away from the source of the stress for a few minutes, turn on your favorite beats, and rock out. It may not feel entirely natural at first, but if you allow yourself to connect with the music and really let your body express any pent up feelings through your movements, you just might find that you can completely turn your mood around in just a matter of minutes!

 

 

Huff Lavender

I love to do this when I am stuck in traffic. I keep a sachet in the car and when I find myself in a never-ending gridlock, I put the lavender-filled pouch right up to my face and inhale deeply. It always helps me settle in, find a sense of calm, and be more patient with my circumstances.

 

Drink a Kombucha

“Kombucha?!” Yes, kombucha. It contains a variety of healing ingredients that help ease stress reactions in the body. Sip it, savor it, and feel the “ahhhhh”.

 

 

What are you favorite stress relief techniques! Share in the comments below or tweet them to @philosophiemama!

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Heart of the Week: Sophie's 6 Blissful Bedtime Routine Tips

Today we’re talking the magical element that affects EVERYTHING else you do: beauty sleep. As we all have a million things on our plates each day, our time in bed almost always gets the short end of the stick. However, it’s SO important that we respect our mind, body, and soul’s non-negotiable need for deep, restorative sleep.

Not only does it feel oh-so-good to get a full night’s rest, sleep is also directly connected to your eating habits the following day. Studies have shown that those who are well-rested have better portion control and will select healthier food options than those who are sleep-deprived!

I always aim to get 8 hours of sleep every night – even if it means sacrificing an episode of a show I’m dying to keep watching or climbing into bed instead of talking to my hubby for another 20 minutes. I know that when I do get my beauty sleep, I’m more energized the next day, more focused, + feel more connected to the moments in my day! 

Of course, wanting to get enough sleep isn’t the same as actually doing it, which is why I’m sharing my 6 tips on how to cultivate the perfect bedtime routine:

1. Unplug 2 hours before it’s time to hit the hay.

It’s time for ALL of your screens – your computer, TV, tablet, phone – to go to sleep so you can give your eyes and brain a chance to wind down. If you have the discipline to not get sucked back into checking your email or Instagram, then feel free to use your phone as your morning alarm. But otherwise, I suggest getting a good ol’ fashioned clock and leaving your phone in the kitchen or living room.

2. Brew a cup of calming bedtime tea.

Chamomile is always a wonderful go-to for bedtime, but if you’d like to try a potent blend of herbs and flowers, try Yogi Bedtime Tea. I love this relaxing, stress-relieving tea because it contains chamomile, valerian, St. John’s Wort, lavender, skullcap leaf, cardamom, cinnamon, rose hip, raspberry leaf, stevia, passion flower, licorice root, AND spearmint. I recommend drinking your tea an hour and a half before it’s time to go to bed so you can hit the bathroom right before you go to sleep :)

3. Take a HUM Nutrition Big Chill or Beauty zzZz Supplement. 

These lovely supplements made from nourishing plant extracts help calm your mind and body, release leftover stress from the day, and promote shut-eye. I love that Beauty zzZz also contains melatonin, a natural hormone that controls your sleep and wake cycles!

4. Write down 5 things from the day that you’re grateful for.

While you’re sipping your tea, take out your favorite journal and reflect on 5 amazing things that you’re thankful happened. They could be as big as getting a job promotion to as small as noticing how pretty the poppies were outside your neighbor’s home. Write down whatever made you smile + filled your soul with bliss.

5. Apply lavender essential oil.

Rub 1-2 drops of lavender oil on your shoulders or neck (or even better – kindly ask your roommate or partner to give you a 1 minute back massage with the oil. And be sure to return the favor!). The calming aroma of floral, sweet, herbal notes with balsamic undertones will help relieve any stress or insomnia you’re facing. If you have sensitive skin, you can also try a lavender lotion or mist the air with this purifying Chrysalis Water.

6. Do 5 restorative yoga poses.

One of the best ways to ensure restful sleep is to cap off your day with restorative, bedtime asanas. Slowly begin to calm the nervous system down with these five relaxing yoga poses—a lovely way to counteract stress, naturally prevent insomnia, and promote peaceful dreams.

 
I'd love to hear how your bedtime routine is going. Please share your story or any tips + tricks you have with me on Facebook

5 Restorative Yoga Poses for The Beach

The ocean naturally relaxes the mind and spirit. Taking yoga, specifically "yin" or restorative yoga, to the beach will help calm you even more–especially if you’re feeling stressed out or overwhelmed. The rhythmic crashing of the waves will actually ease your brain into alpha waves, slowing down the parasympathetic system, along with your entire body.

Sync your breath with the ocean waves while flowing through these 5 poses that will have you feeling oh-so-zen within minutes.

 

Tadasana (Mountain Pose)

Standing as tall as you can in Tadasana (Mountain Pose), start with your hands in prayer at your heart center. Take 3 deep breaths, connecting to the powerful beauty of the ocean. Begin to think about an intention for your practice. What do you want to energetically invite into your life? What can you let go of to make space for more magic?

Side Stretch

Inhale your arms up to the sky, reaching as far as you can. Reach your hands to the right, stretching your entire side body on the left side. Visualize your side body stretching, from your lower hips all the way to the outside of your left armpit. Exhale deeply and fully. Bring your arms back to center, and repeat on the other side.

Forward Fold

Forward fold can be done on the sand or standing up. Knees can be slightly bent as you inhale your arms over your legs and exhale as you release. If you're sitting on the ground, rag doll your body over your legs, breathing deeply for 5 rounds of breath. Relax your entire body as you breath deeply. If you’re standing up, make sure your legs are hip width apart as you forward fold over your feet. You can hold opposite elbows or just let your arms hang long. Sink in.

Pigeon Pose

Extend your torso forward across your left shin, walking your arms out in front of you and releasing your forehead toward the earth. Fold forward only after you've spent time checking your alignment and paying attention to your body. Your left knee will be to the left of your torso (with the left thigh at a bit of a diagonal), and your flexed left foot will be just alongside the right side of your rib cage. As you fold forward, turn your attention inward. We tend to hold this version of Pigeon longer than more active postures, so see if part of your practice in this pose can be to stay mentally focused once you have settled in.

Eagle Pose (with toes touching earth)

Stand in Tadasana (Mountain Pose). Bend your knees slightly, lift your left foot up, and while balancing on your right foot, cross your left thigh over the right. Point your left toes toward the floor, press the foot back, and then hook the top of the foot behind the lower right calf. Balance on the right foot. Stretch your arms straight forward, parallel to the earth, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows.

Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Now press the palms together (as much as is possible for you), lift your elbows up, and stretch your fingers toward the sky. Stay for 15 to 30 seconds, then unwind the legs and arms, and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.

You can also take a more restorative pose here by placing your toes on the earth instead of wrapping them around your ankle again. This way, you’re focusing on balance without too much effort. Connect to the energy of the eagle: focused, determined, high-flying concentration. Where can you bring more of this energy into your life?

Savasana or Seated Meditation:

End your restorative yoga with the ultimate relaxing pose–savasana. Lay a towel or blanket down and completely allow your body to sink into the earth. Allow your palms to face the sky, symbolizing an openness of acceptance. Melt every part of your body into the sand, feeling the way your body is supported and held. Stay here as long as possible. 10-15 minutes is ideal!

What's your favorite yoga pose to practice on the beach? Share with us on Facebook with #MyPhilosophie!

Summertime Salmon Bagel Recipe

During the summertime, when I want to fully take advantage of the gorgeous long days and play outside for as long as I can, I prefer quick + easy meals. Enter our Summertime Salmon Bagel. The smoked salmon and our Philosophie Pesto come together to transform a plain old bagel into a hefty brunch, lunch, or dinner. Plus, this oh-so-yummy high protein meal can be pulled together in five minutes flat!

I especially love having a bag of salmon handy in the fridge since this fish is an excellent source of omega-3 fatty acids, protein, B vitamins, potassium, and selenium. After adding it to a grain-free bagel loaded with crispy cucumbers, a dairy-free cream cheese, a handful of antioxidant-rich goji berries, you’ll have a super delish meal that’s light + full of bold, delicious flavor – especially when dipped in the pesto!

Gather This:


Do This:

Toast bagel, slather on cream cheese, pile one side with salmon and cucumber slices on the other. Sprinkle on goji berries and salt + pepper! If you like, dip your dreamy bagel into our yummy Philosophie Pesto!

What are your favorite quick + easy superfood-packed meals to make during the summertime? Tell us on Twitter with #PhilosophieSuperfoods!

Turmeric Collagen Latte Recipe

Take your turmeric latte to the next level by infusing it with our Cacao Magic Trio + a scoop of Vital Proteins Collagen! By adding in collagen, you're ensuring that your body receives enough of this key building block that's responsible for healthy skin, hair, nails, bones, AND joints.
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Our bodies can't make enough collagen on their own, so going with a supplement like Vital Proteins is a must. Collagen is taste free so I love adding it to a turmeric latte that's also got a touch of chocolate.

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By combining these high vibrational superfoods, you'll have a beautifying, anti-inflammatory, mid-day pick-me-up that's super yummy hot or iced! 
Gather This:
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Do This:
Add all ingredients into a blender and blend well. Enjoy warmed on the stove top, or over ice!
I'd love to see your dreamy, golden Turmeric Collagen Lattes! Share them with us on Insta with #PhilosophieSuperfoods!

Cacao Magic Raspberry Smoothie Recipe

There's nothing quite like the decadent pairing of chocolate + berries–and it's EVEN better in an ultra-nourishing, guilt-free superfood smoothie! The luscious chocolatey flavor comes from our Cacao Magic Superfood + Protein Blend, which is also naturally energy-boosting. The raspberries then add a bold, tart pop of flavor and also bring out the tanginess of the spoonful of antioxidant-rich Berry Bliss that we snuck in (along with a scoop of Vital Proteins Collagen Powder to help beautify your skin)!

Thanks to the Philosophie Blends, this powerhouse of a smoothie has TWENTY grams of plant-based protein and is also super low in sugar. We all went CRAZY over this smoothie–it fueled us during a photoshoot at Philosophie HQ. Even Kai and Leo approved it!

P.S. If you’d like to make this into more of a dessert or mylkshake, simply add one more frozen banana, a drizzle of our Cacao Bee Honey, and a handful of ice.  

Gather This:


Do This:

Toss all ingredients into the blender + blitz! To make it even yummier, sprinkle cacao nibs, shredded coconut, chopped nuts, and berries on top of your smoothie!

 What's your go-to superfood smoothie at the moment? Tell us on Twitter with #MyPhilosophie!

5 Ways to Get In Your Superfoods During a Weekend Getaway

Whether you’ll be out playing in the urban jungle or exploring quaint towns and nature dreamscapes, the best weekend getaways are the ones where you feel energized and balanced throughout AND return refreshed and glowing. To help you look and and feel like a goddess during and after your trip, here are 5 simple ways to get in high-vibrational superfoods—without bringing along your entire kitchen!

 

  1. Pack Filling + Nutrient-Rich Snacks

Before hitting the road or the airport, pack a bag of filling, nourishing snacks. Mix up your own trail mix with carob chips, almonds, and goji berries that’ll help ward off hunger and work as a real pick-me-up. Organic dates, prunes, and unsalted walnuts or cashews also make ideal sacks since they’re the same kinds of ingredients that you’d find in most energy bars, but are more natural and have far less packaging! You can also opt for bars with clean, wholesome ingredients like Elemental Seedbars, which feature dreamy superfoods like lucuma and mulberry.


  1. Map Out the Market

The minute you get to where you are staying, figure out where the closest market, farmers market, or health food store is and immediately stock your hotel, AirBNB, or campsite with fresh veggies and fruit, almond milk, and other nourishing necessities. It can be a fun adventure to find the local, fresh gems of your destination like those fruit stands or roadside vendors. If you're in a hotel or condo, you can also request a mini fridge and a blender. Sometimes they’ll bring them with no extra charge!

  1. Scope Out The Healthy Spots

Start to scope out the healthy places to go, like juice bars, cafes, or even yoga studios, which are known to have the best green juices and kombuchas on hand. While you can always check Yelp, the locals always have the best advice. And you never know–it could blossom into a new friendship.

  1. Order Colorful Food On The Menu

While you’re out discovering a new eatery or cafe, order various vibrantly colored fruits, veggies, nuts, seeds, and legumes. Think a black bean kale salad, a side of roasted butternut squash, a carrot ginger soup, and a grapefruit mint juice. By making magical rainbows out of your meals, you provide your body with a variety of essential vitamins and minerals.

  1. Supercharge Your Meals with Superfood Blends

Bring along your favorite superfood blend, like Berry Bliss or Green Dream. If you’re at a restaurant, you can mix them into your yogurt or salad dressing for a detoxifying, immunity boost. If you were lucky enough to snag a blender for your hotel room or have one in your AirBnB, you can also whip up a superfood smoothie. And there’s always the option of supercharging your poolside cocktail with camu camu powder!

Tag us in your #PhilosophieSuperfoods pics on Insta while you're on your getaway–we can't wait to see them!