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P H O T O G R A P H Y B Y Taylor Hotter

Our Hit List What we can't get enough of right now. BRANDIE GILLIAM PUBLISHER + FOUNDER + E D I TO R + C R E AT I V E D I R E C TO R

Song SiiZU V-Neck Silk Blouse, $95, siizu.com // Unpublished Piper Jeans, $72, unpublishedcollection.com // Nisolo Sofia Slip-On, $188, nisolo.com // Au Naturale Lip su/Stain, $25, aunaturalecosmetics.com // Alaffia Leave-In Conditioner, $12.99, Whole Foods Market

I'll Find You by Lecrae ft. Tori Kelly

Documentary What the Health? by filmmaker Kip Anderson

Mantra We're Stronger Together

This is our last issue of the year and all I can think about is the crisp, cool weather, colorful autumn leaves and bare trees filled with white, powdery snow coming our way. I can’t wait to wear my organic flannels, sip on hot apple cider and bask in the scents of cinnamon, peppermint and pine that begin to fill the air. As we transition from one season to the next, this is the perfect time to count our blessings, recount our joys and quiet our minds for what will be an extended period of rest and clarity in the coming months.

we’re supporting each other. I’m not sure who wrote this quote, but my inner voice yells YES every time I read it: “Stay close to the people who make you feel like sunlight.” These are the people that light your path and

in you no matter how much time passes since you’ve last seen them. You know, the people who you attract into your life like magnets that always leave you better for having shared time

want more of in Thoughtfully.

forgotten just how powerful these words are and I want this issue to be a reminder.

Instagram @ps.ny for all the plantbased, cute and furry feels

and space with them. It’s these kind of people

stronger together. This has really been some-

and the rest of the world. It seems that we’ve

by Anthony William

let you be yourself and bring out the very best

that fill this current issue and that we always

with all that has been going on in the U.S.

Life-Changing Foods

soul every time you’re in their presence; that

I also can’t stop thinking about how we’re thing on my heart since the spring, especially


Read about matcha, tinctures, gut and thyroid health, foods to combat stress, using less and loving more, practicing a deeper connection to self-care, plants to improve your mood, an

Travel The Art of Living Retreat Center & Spa in North Carolina

intro to crystals, curated travel and wellness

From our beautiful cover feature with well-

experiences as well as enjoy our seasonal

ness gurus Latham Thomas and Koya Webb

gift guide, six delicious recipes (including

(pp. 54-61) to the personal stories and ideas

vegan cheese for entertaining!) and more—

that wholeheartedly embody this message

reminding yourself that every story was

of togetherness, it becomes clear that we are

crafted with you in mind and that we truly

so much better and go so much further when

are stronger together.

Events The W.E.L.L. Summit NYC Nov 3-4, 2017 Indie Beauty Expo LA Jan 22-25, 2018




B E AUT Y + FASHIO N 26 Glitter + Gold

Sparkle this season with six shimmering picks from our editors.

27 Beauty’s Alchemy

Green beauty inspired by monochromatic colors and hints of gold with Makeup and Hair Artist Sheri Stroh.

32 Use Less. Love More.

Q+A with Jeannie Jarnot, founder and curator of green beauty subscription box and online retailer Beauty Heroes.



06 Matcha Anyone? Jessica Flint and Anna Kavaliunas, authors of the book Matcha: A Lifestyle Guide, tell us about this extraordinary green tea powder and how we can use it in two delicious, easy-to-make recipes.

One woman’s journey to changing her life by improving her gut health.

16 Attuned Beauty

22 Plants to Improve Your Mood Diving deep into the many ways that plants can benefit our health, boost our moods and add pretty green happiness to our homes and work spaces.

25 Ask the Doctor Q&A with Dr. Tiffany Lester, Integrative Medical Doctor and Medical Director at Parsley Health in San Francisco.

Learn how to create a portable wellness retreat and make self-care a priority, anywhere at any time.

46 The Practice of Self-Love

14 My Changed Health

A look at our hottest product picks of the season.

Kalisa Martin and her fiancé Jeff Belizaire talk about leaving their lives in New York City to pursue their passion for food, culture and curated travel with The Runaway Experience.

44 The Wellness Tray

Explore one of the latest wellness trends that’s here to stay. Tinctures contain a unique host of benefits that nourish and gently assist the body in healing itself.

21 Thoughtful Obsessions


40 The Runaway Experience

12 Tinctures

Thyroid expert and founder of Thyroid Yoga® and Ajai Alchemy, Fern Olivia Langham tells us how we can be more attuned to this “beauty gland.”

Five ways to connect back to yourself from Erin Treloar, founder of Raw Beauty Talks.

48 How Do You Live Thoughtfully?

34 A Deep Connection to Self-Care SkinOwl founder and former Makeup Artist Annie Tevelin shares her skincare wisdom.

37 Max and Me Must-Haves

Max and Me founders Max and Tanja Gruber spotlight the ingredient Helichrysum italicum and share the skincare must-haves from their Sweet Serenity collection.

38 Seasonal Gift Guide

A look at our most thoughtful gift picks of the season.

Wellness experts, leaders and influencers share how they live thoughtfully.

50 Crystal Muse

An introduction to crystals with Heather Askinosie and Timmi Jandro, founders of Energy Muse.

54 Stronger Together [Cover Feature]

Yogi Koya Webb and celebrity wellness guru Latham Thomas reinforce the powerful mantra that we’re stronger together.

62 Bonus Recipes: Vegan Cheese

Jules Aron, author of Vegan Cheese: Simple, Delicious, Plant-Based Recipes, shows us just how easy and tasty it is to make healthy, non-dairy spreads at home.



Issue 9 | Fall/Winter 17 Copyright © 2017 Thoughtfully Magazine™ All rights reserved. No portion of this publication may be reproduced, distributed, or transmitted in any form, or by any means, including electronically or photocopying without written permission of Thoughtfully Magazine™.

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Should you wish to discard your copy of Thoughtfully, please recycle.

Thank you for the love. Thoughtfully is an independent, woman-owned magazine inspired by nature + design. We appreciate your support.

Our motto: Live passionately, beautifully and thoughtfully every day.

Want more of Thoughtfully Magazine? Connect with us at thoughtfullymag.com or on Instagram at @thoughtfullymagazine using #livethoughtfully and #thoughtfullymag. 04





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Crystal Expert + Writer


Health Expert + Writer






Graphic Designer





Recipe Maker



A SPECIAL THANK YOU TO OUR CONTRIBUTORS All of these incredible individuals helped to make this



D ES TIN Y M . RID G UA R D Writer

issue possible and we’re grateful for each of them. DA NIE LLE SCH LE ESE Makeup Assistant



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Jessica Flint and Anna Kavaliunas, authors of the book Matcha: A Lifestyle Guide from Dovetail Media, tell us about this extraordinary green tea powder and how we can use it in two delicious, easy-to-make recipes. P H O T O G R A P H Y B Y Scott Gordon Bleicher R E C I P E S B Y Ben Mims



Matcha is no ordinary green tea and if social media is any indication, it’s quickly ousting coffee as the energy-boosting drink of

It’s sourced from Japan Authentic matcha comes straight from Japan. The region best known for its matcha is Uji, located on the outskirts of Kyoto, which is about 280 miles southwest of Tokyo. The

choice. Why? This powdered green tea’s

farmers in Uji have been growing and harvesting matcha

caffeine kick produces no jitters, no crash

for more than 800 years, passing down this tradition

and the added benefits of flow-state energy and mental clarity. Too good to be true? Not

for generations. Other regions in Japan such as Nishio and Fukuoka also produce matcha. Nishio is known for mass-producing matcha, whereas Fukuoka is more

in the slightest.

forward-thinking and willing to experiment with different

Matcha 101

Matcha has unique characteristics

Gwyneth Paltrow has blogged about it and millennials everywhere are populating Instagram with it. Catwalkers get through Fashion Week sipping on it, entrepreneurs of Silicon Valley drink copious amounts of it and beauty influencers bathe in it. The mythical allure of this green tea powder is garnering attention everywhere and taking a hot-seat in many of our daily routines. Matcha’s increasing popularity is reflecting a newfound consciousness among many Americans: it epitomizes health and wellness, creates the perfect balance between epicureanism and aesthetics, thrives on social media and feeds off of a culture striving to be superhuman. Surprisingly, matcha isn’t even new; this green tea powder has roots dating back almost 5,000 years to ancient China. So, how did something so antiquated become so hot? And more importantly, will the matcha trend last? We think so. Here’s why: Matcha is a green tea If you already knew that, you’re one step ahead. Most tea leaves—loose leaf and those found in regular tea bags— are steeped in water to extract their flavor and benefits. Matcha, however, is the whole tea leaf ground into a powder. Simply put, when matcha is added to water or milk, you’re consuming the actual plant. This magical powder is highly versatile and can complement any meal, at any time of the day. It can be added to your breakfast eggs, savory dishes like pasta, shaved broccoli salad or vegan cashew soup,

processing methods to keep quality high.

All teas come from the same Camellia sinensis plant, but many can be differentiated by geography as well as growth and processing methods. There are several ways matcha can be separated from regular green tea: it’s a tencha leaf, which means it’s shade-grown, changing its color and nutrients; it’s destemmed and deveined during processing, significantly altering its flavor; and unlike regular green tea, matcha is a fine powder. Within the matcha family, there are two tea grades: ceremonial and culinary. Ceremonial matcha is generally whisked with water for drinking. The higher quality the tea, the sweeter and smoother it is. Cheaper culinary matcha is used for cooking and baking because the sugar and other ingredients can tame its bitterness. It’s also used in some drinks made with milk, which reduces bitterness as well. How it’s mixed matters Matcha’s miniscule leaf particles are not water soluble, meaning they won’t dissolve when added to water or milk. Instead, the powder needs to be suspended in liquid. This makes matcha the only suspension tea in the Japanese tea canon. Stirring it with a spoon will only make it clumpy. The bubbles formed by aerating the drink through whisking, shaking or blending hold the powder in place and give it that delightful frothiness on top. That said, if you let the matcha beverage sit for too long, the solids will settle at the bottom of your cup.

or in baked goods like carrot cake and cookies. You can

Preparing matcha is super easy. In Japan, it’s traditionally

even sprinkle some matcha in your evening cocktails or

made two ways: usucha (“thin”) and koicha (“thick”). Both

on vanilla ice cream for dessert.

types are served hot in a bowl called a chawan. Usucha uses



about 2 g (1 tsp.) of matcha and 2 oz. (¼ cup) of water, while koicha uses a double serving of matcha and the same amount of water. In the U.S., it’s more common to drink matcha in a cup, hot or cold, with 2 g of matcha blended with up to 12 oz. (1 ½ cups) of water or milk. It tastes good Matcha shouldn’t be a challenge to drink. When matcha is mixed with water or milk, it will be creamy, heavy in umami (that satisfyingly savory ‘fifth taste’) and rich, even though there’s no fat in it. Like oenophiles, matcha connoisseurs pine over its various aromas, flavors, textures, aftertastes and food pairings. A sophisticated tea sommelier might describe matcha’s flavor profile as “bittersweet dark-chocolate astringency meets freshly-cut grass and spinach, with a hint of ocean, roasted corn or seawater brininess.” It should be smooth, with balance and complexity, not bitter with a gritty texture, topped with a thick head and devoid of powdery lumps at the bottom of the cup. In other words, anyone who’s not a sophisticated tea sommelier can safely describe matcha as “good.” You’ll know your matcha isn’t quite right when it tastes bitter and astringent, smelling like hay or burnt grass. Matcha is healthy Matcha’s catechin polyphenols, or compound antioxidants, have been shown to protect against cancer and cardiovascular disease, reduce cholesterol and blood pressure, detoxify the blood, alkalize the body and stabilize blood sugars. A specific catechin polyphenol worth noting is epigallocatechin gallate (EGCG). Matcha contains 140 times more EGCG compared to other green teas. EGCG amplifies the antioxidant activity in the blood, while increasing the body’s ability to burn fat and lose weight. The EGCG in matcha explains why it has approximately ten times more nutrients and health benefits than regular green tea. Did we mention that not all green teas are created equal? Believe it or not, there is actually a unit of measurement for antioxidants called oxygen radical absorbance capacity (OR AC). Matcha’s ORAC level is 1,440; that’s four times the amount found in goji berries and dark chocolate, which are both known for their high levels of antioxidants. It’s a calming stimulant A 2-ounce serving of matcha contains about 70 mg of caffeine. This is double the amount found in a cup of regular green tea. Matcha contains up to 60 percent of the caffeine in espresso; 75 percent of that in a cup of coffee; and 80 percent of that in a can of Red Bull. Due to matcha’s high amino acid content (specifically L-theanine, which we’ll get to in a second), the caffeine in matcha enters our system more slowly than coffee, resulting in no crash and no jitters. If anything, matcha is the alkalizing version of coffee, delivering the same energizing effects but more tolerable to the digestive system.



The other way matcha one-ups regular green tea is that matcha contains five times more L-theanine, a feel-good amino acid that stimulates the alpha brain waves, reducing levels of stress. This effect is what the Japanese Buddhists call satori, a calm euphoria similar to what meditation brings to the body and mind. The slow release of caffeine in matcha combined with L-theanine improves cognitive function, while giving us more consistent and sustained energy and relaxation. We also recently heard about a big-deal neurosurgeon who consumes matcha regularly because of his ability to achieve alertness and focus without the jitters affecting his hands during intense surgery—the same reason we drink it before putting on mascara!

Matcha Misconceptions Googling “matcha” can be like Myth: Matcha can be brewed like opening your door to a swindling coffee. snake-oil salesman. We’re here

Fact: Absolutely not.

to set the record straight. Here Myth: All powdered green tea is are some of the biggest matcha myths, debunked:


Fact: Matcha is the only powdered tea produced from tencha, a shade-grown leaf. It’s a form of green tea, but not all

Myth: Matcha is just green tea. Fact: It’s the only green tea that uses the whole tea leaf and ground into a fine powder. It’s a suspension tea that needs to be whisked or shaken with hot water as opposed to being steeped. Myth: Matcha can be produced anywhere. Fact: High-quality matcha is only from Japan. This could change in the future, but for now, this is true. Myth: Just pour hot water over it and enjoy. Fact: Matcha doesn’t dissolve in water, so if you do this, all you’ll be sipping is some nice green clumps. Though finely What does this mean? Matcha isn’t just a trend and it’s easy to see why it’s quickly becoming part of modern American culture. This powerful superfood is both delicious and functional, providing various health benefits and opening us up to a whole new world of flow-state energy and enhanced mental clarity. If you haven’t dabbled in this magical green powder yet, you should definitely start now. Learn more + purchase Matcha: A

ground, matcha needs to be whisked or shaken to break it up. Myth: Higher-quality matcha equals higher-quality food. Fact: Culinary matcha is lower grade on purpose because of its ability to adapt to other ingredients. That said, you can— and in many cases should—use highergrade matcha in recipes if you want that umami-rich flavor and vibrant-green

green tea powder is matcha. Don’t even get us started on white and black matcha! Myth: Matcha is absurdly expensive. Fact: Not true. Matcha is approximately US $1.00 per gram and a typical serving is about two grams. Myth: I have to use a bamboo whisk. Fact: If you want to impress people, then yes. Bamboo whisks look pretty cool. But at home, you can use a cocktail drink shaker, a handheld milk frother or an electric blender to whisk your matcha. Myth: If you drink matcha, you shouldn’t drink coffee. Fact: Drinking matcha doesn’t mean you’re cheating on coffee. If anything, they complement each other a lot. Those who appreciate the culture of coffee and the unique story of a single-origin roast should be equally enamored by the personal tapestry of each matcha blend. Myth: Matcha is bitter. Fact: If you think this, then you haven’t experienced real matcha. High-end matcha is pure umami.

color to shine through.

Lifestyle Guide at wandpdesign.com // @wandpdesign ISSUE 9 | T HOUGH T F U L LY M AG.COM



1 cup dried apricots

1 Tbsp. matcha, sifted

1 cup pitted dates

¼ tsp. kosher salt

1 cup walnuts

1 cup goji berries or golden raisins

1 cup raw cashews

½ cup roasted and salted sunflower seeds



A DIY alternative to granola or storebought energy bars, the dried fruit and nuts in these treats combined with the energizing matcha make for a nutritious


Line an 8-inch square baking pan


Add the mixture into the pan and

with parchment paper, letting the

flatten evenly. Refrigerate until

paper hang over two of the sides.

set for at least one hour.


Combine the apricots, dates,


Use the parchment paper to

snack or breakfast bar. Be careful when

walnuts, cashews, matcha and salt

transfer the flattened mixture

processing the fruits and nuts together;

in a food processor and pulse until

onto a cutting board, then cut into

don’t let them turn into a paste or the

all of the ingredients are finely

1-inch squares or triangles. Place

nuts’ oils will separate too much from

chopped and evenly mixed. Add

each square in recycled plastic wrap

the rest of the mixture, making the bars

the goji berries and sunflower

or seal in a plastic bag. The bars will

feel greasy.

seeds and pulse to combine.

keep for up to two weeks in the

refrigerator. 10



1 lb. high-quality white chocolate,

¹⁄₃ cup roasted, salted pistachios,

finely chopped

roughly chopped

2 tsp. matcha, sifted

Matcha Salt or plain, flaky sea salt, optional


Place the white chocolate in a

matcha to the remaining white

heatproof bowl. Pour one inch of

chocolate in the bowl and stir until

water in a small saucepan and

smooth. Using a spoon, drizzle the

bring to a simmer, then place

matcha chocolate over the plain

the bowl of chocolate over it

white chocolate. Sprinkle the

and stir until the chocolate is

pistachios evenly over the chocolate

almost melted. Remove the bowl

and top with Matcha Salt or plain,

from the pan and stir until smooth

flaky sea salt.

and all of the chocolate is melted.


Refrigerate the bark until firm for


Line a baking sheet with foil

about an hour and then break it

or wax paper. Then, pour all,

into 2-inch pieces to serve.

except approximately ¹⁄₃ cup

Stack the bark in layers, separated

of the white chocolate onto the

by paper towels in a reusable

sheet, and spread it into a rough

container for up to two weeks.

8-by-13-inch rectangle. Add the

1 SERVES 12 TO 16

This beautiful and whimsical white chocolate mat cha ba rk c a n come together in just minutes. Feel free to trade pistachios for cashews, Brazil nuts or macadamia nuts. Add chopped dried fruits such as apricots, dates and cherries for extra flavor and texture.

How to make Matcha Salt: This salt is a great condiment for matcha lovers to keep handy and sprinkle on their favorite foods.


1 cup flaky sea salt 2 Tbsp. matcha, sifted



Combine the salt and matcha in

a bowl until evenly mixed. Transfer

to a container and keep for up to

six months.



W R I T T E N B Y Jacalyn Beales P H O T O G R A P H Y B Y Kati Forner

If you’re on the pulse of what’s happening in the world of natural health and green beauty, it’s no secret

and easily absorbed in the bloodstream, making them effective for acute situations like headaches and anxiety.

that herbal tinctures are stealing the spotlight. Like

Interestingly, these herbal remedies have been around for millennia

adaptogens, these plant-based blends are crafted

with roots in Chinese and Ayurvedic medicinal practices and African

using botanicals, such as flowers and herbs, and work from the inside out to enhance our general health and well-being. More than just a wellness trend, tinctures are convenient, portable and quickly becoming part of daily routines everywhere.

and Native American healing rituals. Their increasing popularity is a clear sign that we’re collectively moving towards an Eastern approach to achieve beauty and wellness. Among the plethora of natural healing products available to us today, tinctures are incredibly versatile and accessible; they don’t require a prescription and can be seamlessly added to any daily regimen. While some may be hesitant to give them a try, tinctures

Tinctures are liquid plant extracts created by steeping botanicals in

are actually a preferred alternative to prescription medication and/

food-grade alcohol for a prolonged period of time. This process helps

or supplements because they work without requiring major lifestyle

to naturally extract the active compounds from the botanicals and

or dietary changes.

maximize absorption of the nutrients that give them their potency and power. Given that tinctures are alcohol-based, they are quickly 12


Tinctures contain a unique host of benefits that nourish and gently assist the body in healing itself. Similar to adaptogens, most tinctures

are used as natural beauty and skincare solutions, containing properties that act as antimicrobials and anti-inflammatories to calm and detoxify the skin. Common tincture botanicals such as chamomile increase stimulation to the immune system and protect our bodies against illness and disease. Other blends containing hawthorn, milk thistle and black cohosh help to maintain cardiovascular and liver health and alleviate symptoms of menopause and PMS.

Tinctures contain a unique host of benefits that nourish and gently assist the body in healing itself.

New to Tinctures? Lauren Haynes, Certified Community Herbalist, Educator and Owner of Wooden Spoon Herbs, shares some tips to help you get started:

When you first start taking tinctures, feel free to add them to your water and/or juice to help them go down easier! The benefits will be the same as long as you drink the entire beverage.

So, how can we best incorporate these plant-based blends into our daily lives? Tinctures are completely safe to take daily and can be easily added to tea, smoothies, water or natural hot chocolate beverages. While the recommended dosage is 30-40 drops due to their potency, most tincture brands will provide clear instructions for use on their packaging. Although you shouldn’t expect your tinctures

Follow the recommended dosage outlined on your bottle.

to taste as good as they make you feel, adding them to your morning cup of tea or protein shake can significantly enhance the taste and minimize their earthy flavor. Given the wide selection of tinctures to choose from, finding the blend that best fits your needs can be overwhelming at first. If a glowing complexion or radiant skin is the name of your game, consider using yarrow, turmeric or honeysuckle for their anti-inflammatory and

Don’t overlook the wonders of safe and gentle herbs like catnip, burdock root and hawthorn. These herbs are magical!

antioxidant properties. Dandelion, milk thistle and burdock root can help to detoxify the body and are suitable for those seeking clearer, more even-toned skin. Astragalus, California poppy and holy basil are just a few herbs that help to relieve stress and improve hair and skin health.

If you’re averse to alcohol, opt for

When selecting your tinctures, it’s important to pay close attention

tinctures made from glycerine or vinegar.

to the type of botanical(s) they contain as well as their recommended

Glycerites are great for kids and elderly

dosages. Given that many tinctures play different roles when ingested,

people, and can be easily found at your

understanding how each blend functions is key in selecting the perfect

local health food store.

one for you. If you’re new to tinctures, check out brands like Wooden Spoon Herbs, Mountain Rose Herbs and Herb Pharm for quality blends that uplift your spirit, calm your nerves and get you that glow you’ve been searching for. ISSUE 9 | T HOUGH T F U L LY M AG.COM


My Changed Health How improving my gut health changed my life

About a year ago, I started feeling extremely tired after one of my daily three-mile runs. This wasn’t the exhilarating kind of exhaustion from a productive long run, but a lethargic feeling that made me want to sleep all of the time. At one point, my exhaustion became so debilitating that I was confined to my bed for an

W R I T T E N B Y Barbara Ocampo-Victorio

entire day. I also noticed that when my period came around, my menstrual cramps were more painful than ever before and my bleeding lasted all month long. Forced to scale back on my running altogether, I knew something wasn’t right. Being 44 years old, I initially thought that I might be pre-menopausal, but after scheduling my annual exam with my Ob-Gyn—one that I missed for the past four years—I quickly learned this was far more serious. After completing a few routine tests, I was diagnosed with stage 4 endometriosis, the most severe form of the disease. Upon being diagnosed, I had no idea what this disease was. In basic terms, endometriosis is an extremely painful disorder where the tissue that normally lines the inside of your uterus—the endometrium—grows outside of the uterus. Endometriosis most commonly involves the ovaries, fallopian tubes, the tissue lining the pelvis and other organs in the pelvic area as well, which would explain my painful cramps and incessant bleeding.



We don’t realize the Due to my constant bleeding, I also became very anemic and would need a blood transfusion if I didn’t act fast. My anemia explained the heart palpitations I was having and why I was feeling so tired all of the time. According to my doctor, I had two options: hormone therapy or surgery. As someone who doesn’t believe in prescription medication (Note: I have never received a flu shot and conceived both of my children naturally), I was a bit overwhelmed. Given my circumstances, I knew I had to do something quick, so I opted to take iron pills to tackle the anemia right away. Not surprisingly, the iron pills made me extremely nauseous, so I began researching natural remedies to increase my iron intake. I read about black strap molasses and began taking a tablespoon daily, and also added more beef into my diet. However, I quickly learned that red meat can contain synthetic estrogen, which can cause endometriosis flare-ups causing pain, bloating, inflammation and even more bleeding. After experiencing these symptoms first-hand, I stopped eating beef altogether. As I continued to do more research about my disease, I discovered that more and more women were able to manage this health condition using natural treatments. I also learned that many of the diseases we struggle with originate and take form in the gut. Learning this ignited something inside of me and prompted me to dive deeper into gut health. The gut (or “the microbiome”) is a delicate ecosystem of good and bad bacteria in the body. As the basis of healing for your body, the gut helps to control the production of hormones, while balancing them at the same time. It’s linked to the brain, aiding and improving all bodily functions and also supports the immune and digestive systems as well as hair and skin health. What’s even more fascinating is that almost

power we have within when we make time to take care of ourselves. Given that endometriosis is an autoimmune disease, I decided to make my journey to recovery a mission to heal my gut. With processed food being one of the major factors contributing to poor gut health, I started by going completely vegan and transitioning to an organic, plantbased diet. I consciously excluded sugar, grains, dairy, meat, caffeine and alcohol and introduced more probiotic-rich foods such as kefir, kimchi, sauerkraut and kombucha as well as a daily natural probiotic supplement to help speed things along. It’s worth noting that changing my diet was extremely difficult and definitely took some getting used to. Today, I’m happy to say that choosing to heal my gut has worked wonders for me. After just three months of making these lifestyle changes, my anemia was gone, my cramps lessened and my iron levels were back up. Although I continue to experience some abdominal pain before my menstrual cycle, it rarely lasts for more than a day. My sleeping patterns have improved significantly, I feel more well-rested in the mornings and have so much more energy than I did before. I’ve also been able to get back into my running routine and plan to start running longer distances again soon. My wellness journey has been and continues to be such an incredible experience. Although I’m still living with endometriosis, I have been able to treat my condition and alleviate its painful symptoms with an all-natural approach. I’ve even replaced my beauty and household products with more natural, non-toxic, green solutions. If there’s one

70 percent of our immune system lies in the gut.

thing that I’ve learned since my diagnosis, it’s that our bodies are a

Chronic stress, poor eating habits and the increased intake of

to take care of ourselves. Today, my priority is self-care and putting

antibiotics have been killing our good bacteria, throwing many of us

myself first—physically, mentally and spiritually. Not only does this

off balance and initiating new illness and disease into the body. This

make me a better person, but I find that I’m much more enjoyable to

imbalance in our gut bacteria can also interrupt chemical messages

be around as well.

gift. We don’t realize the power we have within when we make time

sent to the brain and result in changes to mood, emotions and energy levels. Poor gut health can manifest in the body instantly through physical and mental changes like acne, depression, brain fog, fatigue and changes in bowel movements. It can also lead to many autoimmune disorders, food allergies, chronic infections, eczema, irritable bowel syndrome, genital infections, autism and more.

Barbara Ocampo-Victorio is the Vice President of Global Communications for LoveBug Probiotics. She has worked in the health and beauty industry for over 20 years and currently lives in Los Angeles. lovebugprobiotics.com // @lovebugpro



ATTU N ED BEAU TY P H O T O G R A P H Y B Y Hannah Guthman

Thyroid expert and founder of Thyroid Yoga® and Ajai Alchemy, Fern Olivia Langham tells us how we can be more attuned to this “beauty gland.”

The thyroid, also known as the “master gland“ and what I like to call the “beauty gland,“ is a butterfly-shaped gland located at the base of the neck. It regulates many major bodily functions including metabolism, hormone and energy levels, sex drive as well as hair, skin and nail growth. As the main control center in our bodies, the thyroid is responsible for producing the hormones that influence all cells, tissues and organs.

to the gastrointestinal or digestive function, influencing adrenal hormone metabolism, blood-sugar levels, stomach acid production, brain chemistry changes and liver detoxification. That being said, if we’re not careful, thyroid dysfunction can contribute to many clinical manifestations in the body. In most cases, thyroid conditions are often the result of a stressed and imbalanced immune system. Some common conditions include hypothyroidism, hyperthyroidism, Hashimoto’s thyroiditis, Graves’ disease and thyroid cancer, which can be triggered by nutrient deficiencies, food sensitivities, toxins, gut imbalances, poor stress response and/or chronic infection. Even when thyroids are surgically removed or treated with radioactive iodine, the immune system will often find a new target and prompt other autoimmune disorders like

The thyroid plays a significant role in regulating metabolism—

lupus, rheumatoid arthritis or celiac disease. In order to prevent the

the rate at which the body produces energy from nutrients and

onset of these conditions, we need to constantly support and rebalance

oxygen—stimulating and synchronizing our energy levels, heart

the digestive, glandular, immune and lymphatic systems.

rate, fertility and reproductive health. The thyroid is also connected 16


As a board-certified holistic health practitioner and the founder of

bodies and we simply can’t keep up. Then there’s adrenal fatigue,

Thyroid Yoga®, I have crafted a unique approach to thyroid health

which many women are suffering from due to chronic stress. On top of

that goes far deeper than conventional thyroid cures. I set out to

this, poor eating habits continue to severely weaken digestive systems

encourage and empower people to understand why they’re feeling this

and trigger unexpected food allergies. Women are also starting to

way and to heal their body through various holistic self-care rituals

finally see the negative impact of oral contraception and how years of

and modalities. After getting very sick with a thyroid condition myself,

using them have thrown our hormones out of natural rhythm.

I made it my mission to share the practices that doctors were never able to show me and guide others towards healing.

The second reason, although a bit more elusive, is often something that many doctors don’t mention. Many women (and men) fear

In my own healing journey, listening to my body and treating it like a

communicating their needs and desires. Whether they’re feeling

temple was instrumental. At age 22, after struggling with symptoms

unheard at work or in their relationships, people are generally afraid

for over a decade, I was diagnosed with Hashimoto’s thyroiditis. The

to express themselves.

truth is, I was completely disconnected from my body and what it was trying to communicate. From jabbing stomach pain, perpetual brain fog to full-body fatigue and a bloated belly, no matter how often I visited my talented colon hydrotherapist, nothing was working. Not only that, my period played hide-and-seek for nearly two years. After fainting in a crowded NYC subway one summer afternoon, I realized that my body wasn’t looking for another superfood or detox therapy. Instead, it was asking me to turn inward and start listening. Through targeted yoga, meditation, holistic nutrition and self-care rituals, I moved through years of sickness and disease and eventually landed in a place of shining radiance with improved thyroid health. Throughout this all, I knew that many women around me were feeling the same way I did. They were actively searching for something beyond nutritional protocol—something that didn’t exist yet. I knew then that it was my dharma to create what they were looking for, and that’s when Thyroid Yoga® was born.

Thyroid Conditions Hypothyroidism occurs when the body does not produce enough thyroid hormone. Symptoms include extreme fatigue, depression, constipation, brain fog, and frequent respiratory illness, forgetfulness and weight gain.

Hyperthyroidism occurs when the body produces too much thyroid hormone. Symptoms include irritability, nervousness, muscle weakness, unexplained weight loss, sleep disturbances, vision problems and eye irritation.

Thyroid Yoga® was created to support the 200 million people worldwide experiencing thyroid symptoms. I wanted to help others identify the

Hashimoto's thyroiditis or inflammation of the thyroid

energetic and environmental root causes of their thyroid imbalances,

gland, is an autoimmune disorder where damaged immune

while guiding them towards healthy lifestyle changes. Through

cells invade the thyroid. In extreme cases, immune cells can

interactive video courses as well as live and virtual practitioner

cause the thyroid to become so enlarged and inflamed that it

trainings, I have been able to empower thousands of people in the

produces a visible mass in the neck—a goiter.

face of debilitating thyroid symptoms. From self-care rituals and holistic lifestyle practices to yoga sequences and tools for radical self-expression, I am driven to create accessible modalities that offer

Graves’ disease is an autoimmune disease that leads

support in a unique and fun way.

to a generalized overactivity of the entire thyroid gland

Thyroid issues among women There are two main reasons why more people, especially women, are

(hyperthyroidism). It is the most common cause of hyperthyroidism.

struggling with thyroid health and why thyroid diseases have become more prevalent. First and foremost, our bodies are out of balance. We’re being hit with so many chemicals and toxins that did not exist generations ago. Parabens, carcinogens, heavy metals and GMOs are bombarding our

While prescription thyroid hormones may bring levels in the blood to normal range, hormone replacements are unable to address what caused the thyroid to slow down in the first place. Thyroid conditions call for sustained lifestyle changes that support hormone balance and healthy immune function. ISSUE 9 | T HOUGH T F U L LY M AG.COM


So, why is self-expression important to thyroid health? Interestingly,

infections that may be taking place. Surprisingly, over 80 percent of

over the years, I have witnessed many women manifest thyroid

hypothyroid diagnoses are often cases of Hashimoto’s thyroiditis,

conditions due to long patterns of not speaking up and/or feeling

but many practitioners only test for Thyroid Stimulating Hormone

blocked creatively. Clients who were physically and emotionally

(TSH) levels. The best tests check for Thyroid Peroxidase (TPO) and

abused, feeling unworthy, holding trauma inside or afraid to ask for

Thyroglobulin (TG) antibodies. These antibodies are elevated many

love and support were all experiencing thyroid issues.

years before a change in TSH is seen. There is also another test called reverse T3 that shows if a patient is experiencing thyroid symptoms


for reasons unrelated to Hashimoto’s, such as stress or adrenal fatigue. Fortunately, some people with Hashimoto’s are able to completely reverse their condition by simply changing their diet and eliminating common leaky-gut triggers like gluten and dairy. I often refer many of my clients to holistic nutritionists to consider any food allergies and sensitivities that may be aggravating their thyroid. While TPO can be tested on a monthly basis to track antibody reduction, it can take up


to three months to see any real impact following an intervention like


better by making dietary changes alone.


a gluten-free diet. However, it’s quite rare for many women to feel

If a change in diet doesn’t work, the next step is to look beyond our external environment. This involves looking deep within to understand where we feel unheard and assess how we have been expressing ourselves in the world. We need to look at all aspects

According to a study reported in the Australian and New Zealand

of our emotional and physical environment and make substantial

Journal of Psychiatry, nearly 20 percent of people with thyroid

lifestyle changes. As mentioned, many thyroid conditions manifest

disorders are also on antidepressant medication. It’s clear that

from emotional patterns that have been replaying over and over again

our emotional health is fundamentally linked to the way the body

since childhood. So, when symptoms present themselves, it’s usually

functions. For centuries, Chinese Medicine has always placed an

our body’s way of trying to tell us something.

emphasis on the relationship between our emotions and the illnesses that we experience, finding successful treatment in the resolution of these emotional issues. Other ancient healing modalities including Ayurveda, Kundalini Yoga and Pranayama also approach healing by looking introspectively and understanding how the physical and energetic body are connected. So, how can we detect if something is wrong with our thyroid and what should we do if there is?

As ancient wisdom tells us, there is such a strong correlation between our emotional and physical health that our tendency to hurt or heal is dependent on how we live our life. By strengthening our ability to fully express ourselves, we can ease our own suffering and the suffering of those around us. When we make self-healing a priority, we’re changing our society and encouraging humanity to choose love instead of anxiety and fear, ease instead of worry and abundance over scarcity. We are approaching a major shift in global consciousness, one that

Many female patients come to me with symptoms of mental fogginess,

empowers us to speak our truth, communicate our needs and share

slow metabolism, food allergies, Polycystic Ovary Syndrome (PCOS),

our intuition and gifts. As thyroid conditions continue to show up

irregular periods, bloating and digestive concerns. Majority of the

more frequently, we are being called to get in tune and look deeper

time, these symptoms are due in part to a thyroid imbalance and a

into the inner workings of our bodies.

larger imbalance in adrenal or gut health. My first recommendation is for clients to work with an integrative doctor and conduct comprehensive testing, including blood, urine and stool analyses to consider any other imbalances, bacteria or parasite



Learn more + connect at fernolivia.com // @fernolivia

FERN OLIVIA’S FARM-TO-BEAUTY RECIPES Download the Farm-To-Beauty Recipe Book at www.thyroid.yoga



organic olive oil

several grinds of fresh

2 wild-caught salmon fillets

cracked black pepper

1 organic lemon, thinly

a pinch of Himalayan sea



4 fresh rosemary sprigs

4 Tbsp. organic raw hemp

4 fresh oregano sprigs a dash of organic red pepper flakes

seeds organic fresh seasonal greens, to serve



Preheat oven to 375ºF. Drizzle olive oil over a

Before dinner, anoint yourself head-to-toe in Solar Sun Oil, protecting

baking sheet lined with parchment paper and top

and nourishing your skin from the sunshine and adding a layer of fragrant

with lemon slices and half of the fresh herbs. Place

hydration. $58, ajaialchemy.com

fillets down and top with spices, hemp seeds and remaining herbs. Bake for 12 to 15 minutes until the fish is flaky and begins to crust. Serve on top of

Solar Sun Oil is a blend of wildcrafted, sustainably sourced carrot seed oil synergized with organic coconut oil, creating a pure and effective serum to smooth and firm the skin and protect it against sun damage, pollution and fatigue.

fresh seasonal greens and enjoy.






The Base:

½ tsp. flaky

First, make the chocolate base. Blend

Before dessert, roll on

1 cup cacao butter

sea salt

ingredients of The Base together

Grace Alchemy to all of


1 cup raw cacao

until smooth and creamy. Next, add

the beautiful parts of

¼ cup coconut oil


The Rocky. Pour The Base into a large

your body. You'll be as


The Rocky:

mixing bowl and stir in all of The Rocky

irresistible as dessert.

ingredients. Pour the mixture into an

$48, ajaialchemy.com

½ cup black beans

½ cup grounded

8-inch pan lined with parchment paper.



Set in the refrigerator or freezer for

¼ cup tahini

½ cup chopped

an hour before cutting and serving,

½ cup pure maple

macadamia nuts

syrup or coconut

The Rose:

nectar 2 scraped vanilla

checking it periodically. The final product should have a fudge-like consistency. Sprinkle dried rose petals

Dried rose petals and

and goji berries over top, whisper

goji berries to garnish

beautiful intentions and then serve it to

beans 1 Tbsp. rose water 20



yourself or guests with love.

Grace Alchemy is a blend of geranium, patchouli and sandalwood in rosehip oil. It relaxes and uplifts, soothes and entices, opening and centering the body and mind. A natural aphrodisiac, this floral-spicy alchemy promotes a balance of graceful sensuality, passion and union.


Inspired by the healing botanicals of Maui, Hawaii, this nutrient-rich serum is packed with radical-fighting antioxidants and linoleic fatty acids. It helps to brighten, hydrate and repair damaged skin, reduce the appearance of scars and stretch marks, even out skin tone, fight against acne-causing bacteria, plump fine lines and regenerate skin cells. Handcrafted in California without any fillers or additives, it's made with 100% pure, natural and organic ingredients and eco-friendly, recycled/recyclable packaging. 3% of all proceeds are donated to As You Sow, a non-profit foundation that promotes corporate social and environmental responsibility among large corporations. Kama Botanicals Skin Superfood Serum, $99, kamabotanicals.com

Hand-made with cold-pressed, multi-functional oils, this restorative formula is carefully crafted with ethically and sustainably sourced natural ingredients. From Morocco to Mozambique, Marula and Neroli Oils are popular among women for their skin-improving properties. Marula Oil, also referred to as “Africa’s Miracle Oil,” is derived from the Marula tree and only grows in subequatorial Africa, making it a rare treat for the skin. Neroli Oil, through extensive extraction, comes from the fragrant flowers of bitter orange trees in Morocco. For all skin types. Nyakio Marula & Neroli Brightening Oil, $12, available at Ulta

P la nt- b a s e d, n o n - G M O a n d cruelty-free, this body set has an indulgent, subtly sweet and sexy crème brûlée scent. It includes a body wash that leaves the skin ultra-refreshed and healthy, a coffee body scrub to gently do away with dead skin cells and reduce cellulite, and a moisture-rich body lotion that is hydrating, silkysmooth and long-lasting. Made with organic ingredients. Also available in invigorating mint. basd Indulgent Crème Brûlée Body Bundle, $49.99, basdbodycare.com

This dermatologist-created hand cream soothes and repairs sensitive skin, leaving hands smooth, plump and baby-soft. It features raw, unrefined shea butter and palm oil from Ghana, as well as unrefined organic coconut oil. Rich in essential fatty acids and Vitamins A and E, it helps to restore moisture and reinforce the skin’s barrier. This hand cream is sustainably sourced and supports the livelihood of rural African women and their communities. This aluminum-free deodorant is a healthier option for odor protection. Made with coconut oil, vanilla oil, papaya extract, aloe vera and certified organic shea butter that's ethically sourced from 15 women's co-ops in Northern Ghana, part of Nubian Heritage's purpose-driven Community Commerce business model. Contains only pure non-GMO glycols from corn. Available in seven scents. Nubian Heritage Coconut & Papaya 24-Hour Deodorant, $8.99, available at Vitamin Shoppe

Karité Hand Cream, $36, mykarite.com



Plants to Improve Your Mood W R I T T E N B Y Kasey Lum Condra I L L U S T R A T I O N B Y Abbey McGrew

We all know that as the seasons and temperatures change, our moods and mindsets shift as well. Darker,

These indoor pollutants are what prompt headaches, sinus complaints, allergies, coughing and/or fatigue.

colder months encourage us to spend more time

A study in Norway published by Indoor and Built Environment found

inside and often lead to increased lethargy and

that individuals with plants in their work offices had fewer complaints

downhearted feelings. Although these f luctuations in physical and mental health are common, their impact can become quite overtaking. On the more serious end of the spectrum, these symptoms can lead to seasonal affective disorder (SAD), a form of depression caused by seasonal changes that begins and ends at the same time each year. While there are various biological theories behind these conditions, there are many reliable treatments available to overcome them. More large-scale solutions like light therapy clinics and/or the use of giant mirrors to reflect sunlight are commonly used in Scandinavian countries and areas of the world that receive minimal sunlight all year round. However, treating seasonal depression can also be as simple as rearranging and improving our surroundings. Turning to the healing power of nature and being in the presence of plants is one common solution that significantly helps to suppress SAD and improve mood. Many indoor houseplants contain natural healing properties that purify the air and provide peaceful, soothing and revitalized energy. A study by NASA classified nearly 50 houseplants with properties that filter air indoors and absorb dangerous toxins like benzene, trichloroethylene and formaldehyde found in homes and buildings.



of fatigue, cough, dry throat and itching. A similar study published by the Journal of Experimental Psychology: Applied showed that employees working in buildings with plants were more productive with better concentration and work satisfaction than individuals who worked in buildings without plants. While plants can be aesthetically healing, there are many ways they can benefit our bodies and uplift our spirits. In preparation for colder, darker months, take a look at our top houseplant recommendations to boost your mood, benefit your health and add pretty green happiness to your home and work space.

Holy Basil Ocimum tenuiflorum, commonly known as holy basil or tulsi, is a member of the mint family. It is considered to be one of the most sacred plants in India due to its many healing benefits and plays an important role in Ayurvedic medicine. As an herb, holy basil is classified as an "adaptogen," a natural substance that promotes mental balance and helps the body adapt to stress. As an indoor plant, it requires a lot of sunlight and moist soil and is said to bring harmony, positivity, love and peace into a home.

Chrysanthemum Chrysanthemum morifolium flowers not only provide a pop of beautiful color to any room, but also help to filter out benzene, a harmful chemical commonly found in glue, paint, plastic and laundry detergent. These flower buds flourish in bright, direct sunlight and are ideal window plants. With delicate tiered petals available in a large variety of colors, chrysanthemum plants are revered in Asian cultures and said to bring happy energy and relaxation.

Peace Lilies

Aloe Aloe plants (Aloe barbadensis miller) are an easy-to-grow succulent that require a lot of sunlight, but minimal water. More commonly known for its skin healing and anti-inflammatory benefits, aloe also helps to clear the air of formaldehyde and benzene, often found in chemical-based cleaners, paints and more. Aloe plants reproduce easily, making it simple to have one in every room of the house. They also emit oxygen at night and help to promote more restful sleep.

Peace lilies (Spathiphyllum) are one of the most popular houseplants as they require little care and thrive in low light and humid environments. Peace lilies make the perfect bedroom plant and are said to encourage restful and deep sleep. This dark green plant with its beautiful tall, white blooms topped NASA’s list for filtering out formaldehyde, benzene and trichloroethylene and combating other hazardous chemicals. The peace lily not only improves indoor air quality but also helps to prevent asthma, headaches, chronic illness and more. Peace lilies are said to promote spiritual, mental and physical prosperity.



English Ivy English ivy (Hedera helix) is known as an aggressive forest plant, but is extremely popular as a potted houseplant because of its ability to filter out formaldehyde found in household cleaning products. Highly beneficial for people suffering from asthma and allergies, these plants are low maintenance, requiring moist soil and daily sunlight. This houseplant represents fidelity, perennial life, love and friendship.

Gerbera Daisies Gerbera daisies (Gerbera jamesonii) offer an instant pick-me-up due to their bright colored flowers and endless healing benefits. Gerbera daisies are known for effectively removing trichloroethylene from the air, an industrial solvent commonly used in dry cleaning, and filtering out benzene from inks. These traits make gerbera daisies great plants to keep in the laundry room or bedroom. That said, these flowers require a lot of sunlight, frequent water misting and well-drained soil. Cut gerbera blooms can last as long as two weeks.

Snake Plants Snake plants (Sansevieria trifasciata 'Laurentii') can be easily identified by their tall, striped, snakelike leaves and serve as another low-maintenance houseplant thriving best in low light and humid conditions. Unlike most plants, snake plants absorb carbon dioxide and release oxygen at night, making it a great bedroom plant.




multivitamin, I always recommend seeking out a functional medicine physician who has access to the highest quality supplements.


: I have stubborn breakouts that reappear on my cheeks. What are

the best foods for clear skin? -Yaminah M.

Q&A with Dr. Tiffany Lester, Integrative Medical Doctor and Medical Director at Parsley Health San Francisco

Acne that appears on your cheeks is often a

W R I T T E N B Y Tiffany Lester, M.D.

helpful, especially when targeted to reduce

sign of poor liver detoxification. Focusing on foods that encourage detox can be extremely high levels of estrogen. I’ve worked with many women who have excess estrogen because


: What is your favorite food to

(months to years). Cortisol is produced from

they have poor diets filled with processed

combat stress? -Phyllis T.

our adrenal glands. When we experience

foods and sugars, or they use toxic skincare

stress, our adrenals overproduce cortisol,

products that contain endocrine-disrupting

trying to keep up with the demands of our

ingredients like parabens and phthalates.

lives. By adding caffeine and exercise into

Adding cruciferous vegetables such as

the mix, we strain these glands even further.

broccoli, kale and cauliflower to your diet or

In this case, exercise can do more harm than

sprinkling ground flax seeds in smoothies and

good, so I often advise patients to reduce

salads may also be helpful in clearing skin.

My favorite food to combat stress is a green tea powder called matcha. Matcha is a powerful source of antioxidants that puts the brain in a calm state of awareness. When we are stressed, our cortisol (stress hormone) rises and activates our sympathetic nervous system (fight-or-flight response). Given that I manage a medical practice and my stress is often work-related, I don’t always have time to engage in long self-care rituals. Having a cup of matcha with lunch activates my parasympathetic nervous system (“rest and digest”) and is a quick and easy way to incorporate self-care in my day. Matcha helps prevent the negative effects of stress from impacting my nervous system long term while also providing a small dose of caffeine. Since you’re ingesting the entire tea leaf, I recommend buying organic matcha. (Read more about matcha on pp. 6-11.)


: I’ve recently gained weight due to increased life stressors and it

has negatively affected my digestion. Can

or eliminate it altogether. When working to restore adrenal health, light walking and yin yoga are ideal. The connection between our gut and brain health is well-documented and regulated by the vagus nerve. This nerve is also responsible for reducing inflammation, regulating heart rate and initiating the relaxation response. One of the best ways to get your digestive health back on track is to be intentional about self-care practices. This can include meditation, a stroll in nature or even just lighting a candle.


: What is the best multivitamin for women who want to fight

inflammation and get the best nutritional support? Are supplements a necessary addition if you’re already eating a healthy


: I used to have a lot of energy to exercise, but lately have been

feeling unmotivated and too fatigued to get off the couch. I'm vegan and eat healthy. What can I do to fight my fatigue? -Sheena P. Fatigue is a vague symptom associated with many chronic conditions. If you are a young female who is still menstruating, then fatigue could be due to low iron levels. A vegan diet can also mean that you may not be getting enough Vitamin B12 or iron. Another cause of low energy can be dysfunctional mitochondria, especially if you’re already sleeping well. Mitochondria are energy powerhouses that reside in every single cell of the body. They

diet? -Nina R.

make energy in the form of ATP (adenosine

causes more stress on my body? What is

There is no one-size-fits-all multivitamin that

reactions. You can support your mitochondria

the best way to get my digestion back on

exists. It’s also important to know that there

by reducing inflammation, which allows them

track? -Azah P.

is no supplement that adequately replaces

to work less. You can do this by getting more

a balanced, plant-based, whole-food diet

sleep and exercising for at least 20 minutes

packed with leafy greens and healthy fats.

per day. There are specific tests that I run on

Given the poor quality of the soil that our food

patients to assess their mitochondrial health

is grown in, the actual nutrients we receive

and identify certain nutrient deficiencies that

from food can vary. When looking for the best

can cause fatigue.

too much exercise be bad for me since it

W hen we exercise, we release powerful endorphins and cortisol. This is normally very healthy unless we have been under chronic stress for an extended period of time

triphosphate) through various enzymatic



Odylique Mineral Eyeshadow in Gold A mineral-based mid- gold eyeshadow for subtle overtones by day and glamorous glimmer by night. It's 100% natural with soothing antioxidant botanicals including sea buckthorn, c alendula and chamomile. $14, odylique.com

Baublerella Bling Brush A natural jewelr y cleaner packaged in an easy-to-use pen, this Bling Brush cleans jewelry stones, both real and faux. Just take of f th e c ap an d clean! $18, baublerella.com

Sparkle this season with these six shimmering picks. Nu Evolution Lipgloss in Bling A golden gloss with glowing sparkle drawn from minerals, its ingredients include nourishing castor oil, coconut oil, rosemary and lavender extracts and shea butter. $28, nuevolutioncosmetics.com Saje Aromagem 2.0 Gold Ultrasonic Diffuser Infuse your air with the vitality of nature to enhance your well-being and create a soothing atmosphere using this gold ultrasonic diffuser. $74.95, saje.com Erin’s Faces Fairy Dust A beautiful and soft champagne shimmer powder made from minerals, c o m b in e this Fair y D u s t w ith eyeshadow for a soft sparkle, pop it across cheekbones for a pretty highlight, dust it over your shoulders for evening glamour, mix it with gloss for an extra shimmery p out or stir it into nail polish for a hint of glitter. $18, erinsfaces.com

Alterre Black Suede Sandal with Bianca Strap in Gold Fashion-forward and ethically chic, wear this interchangeable strap with sandals, pumps and mules to give you a different look every time. $80, alterreny.com

BEAU TY ’ S A LCH EM Y Green beauty inspired by monochromatic colors + hints of gold

M A K E U P & H A I R Sheri Stroh for Plutino Group | P H O T O G R A P H Y Alvaro Goveia M A K E U P A S S I S T A N T Danielle Schleese | M O D E L S Melika for Elmer Olsen Models, Fatouma for Next Models, Avery for Plutino Models and Diane for of Plutino Models All jewelry provided by ATTIC, atticgold.com



Dark, bold lips are always popular in the colder months and right now I'm really into this unexpected shade of almost-black purple. Try experimenting with a color you don't usually wear to change things up and have a bit of fun.



GRESSA Minimalist Corrective Serum Foundation in 07, $62, gressaskin.com // Nude & Noir Cosmetics Multi-Use Cream Face Palette in Bijou, $46, nudeandnoircosmetics.com // Maya Chia The Highlight of the Day in After Hours, $42, mayachia.com // Rituel de Fille Inner Glow Crème Pigment in Eclipse (on lips and underneath eyes), $29, ritueldefille.com

Sheri's Pro Tip #1

FitGlow Beauty Vita-Active Foundation in VF3.5, $55 and Good Lash Mascara, $38, fitglowbeauty.com // INIKA Baked Mineral Illuminisor (on cheeks and eyes), $49, thechoosychick.com // NUI Cosmetics Natural Brow Sculpt in Pouri, $23.44, nuicosmetics.com // The Beauty Archive Lip Tint in Sophisticated (on lips and cheeks), $23.97, thebeautyarchive.se

Sheri's Pro Tip #2

Don't be afraid to let your products do double, or even triple duty. I applied the lip cream here to the cheeks and eyes to keep the look monochromatic, and the powder highlighter as an eyeshadow.



Fall and winter doesn't have to mean covering your face (and beautiful freckles if you have them) with thick, heavy foundation. Skin should still be healthy and radiant. Using a luminous medium-coverage foundation will keep you always looking fresh.



NUI Cosmetics Natural Liquid Foundation in Intense Taiao, $41.11 and Natural Lipstick in Ruiha (on eyes), $32.98, nuicosmetics.com // INIKA Baked Mineral Bronzer, $49, thechoosychick.com // Nude & Noir Cosmetics Multi-Use Cream Face Palette in Provocative, $46, nudeandnoircosmetics.com // Axiology Lip Crayon in Serene, $26, axiologybeauty.com

Sheri's Pro Tip #3

INIKA Certified Organic Pure Primer, $49 and Certified Organic BB Cream in Honey, $45, thechoosychick.com // NUI Cosmetics Cream Blush in Pititi, $34.16, nuicosmetics.com // GRESSA Eye Tints in Envie and Bronce, $36 each, gressaskin.com // Clove + Hallow Lip Crème in Desert Rose, $19, cloveandhallow.com

Sheri's Pro Tip #4

With a more dramatic eye, such as the green used here, I like to keep the lips and cheeks soft and neutral so that the eyes are the real star.



Use Less.


W R I T T E N B Y Brandie Gilliam P H O T O G R A P H Y B Y Amy Schneider & Tory Putnam

Q+A with Jeannie Jarnot, founder + curator of Beauty Heroes

groundwater and oceans. But until legislation is in place to regulate the

What inspired you to start

more. Why? How do you reconcile this as a business owner?

Beauty Heroes?

I don’t think we can have a conversation about green beauty, healthy

I remember the exact moment the idea of Beauty Heroes came to

living and wellness without discussing consumption. We are all aware

me. I was working as a Spa Director and I was standing at the front

that, collectively, we need to slow down consumption. Businesses

desk talking to a guest about one of my Hero products. Then, out of

generally don’t want to talk about this because they think that telling

nowhere, an idea struck me like a bolt of lightning and I envisioned

consumers to buy less will negatively affect their business. I don’t

myself sharing these products in a much bigger way.

believe that. I believe that consumers are smart and want to interact

Of course, there were many moments leading up to this that truly inspired the idea: first, when I learned about the potentially harmful ingredients in some of the products being used in my spa; then when I worked directly with the founder of an independent artisan spa and

ingredients that companies use, it’s up to consumers to make informed, sustainable choices and change the patterns of demand. Beauty Heroes encourages its customers to use less and love

with companies that align with their values. I know this because I consider myself to be one of these consumers. The truth is, we need to do more than buy healthier products and recycle packaging; we need to buy less.

beauty brand; and finally, when I learned that I was infertile with a

When it comes to beauty products, I believe in quality over quantity.

severe hormone imbalance. All of these moments combined led me to

When you buy better, you need (and hopefully want) less. The Beauty

create a service and beauty store that would help others discover true

Heroes Discovery Service is intended to help people develop a new

beauty, one healthy Hero product at a time.

pattern of discovery, one product, one brand and one connection at a

Why is ingredient integrity everything to you? My experience with infertility allowed me to see first-hand the positive results of removing harmful ingredients from my home, diet and personal care products. However, it truly started when I worked as a Spa Director. Once I became aware of the potentially harmful ingredients in some of our spa products, I immediately felt a sense of responsibility, not only to our guests but to my staff. My therapists were working with these products day-in and day-out, so it was a no-brainer

time. I believe that when we are connected to a product that we use, our experience with that product is heightened, leading us to use less and live lighter. It’s a subtle shift that can start with your beauty products, and then expand into other areas of your life. Other examples of this can be seen in the Cuyana Lean Closet movement or the critically acclaimed book, The Life-Changing Magic of Tidying Up, by Marie Kondo. We are beginning to ‘value less, but better’ products and it’s a trend that I hope people will continue to embrace.

for me to remove them completely. After choosing cleaner, safer and

What is your greatest joy and greatest hurdle in running

natural products for the spa, I noticed that guests were responding

Beauty Heroes?

better to the natural ingredients and slowly gravitating towards them

My greatest joy is the unexpected friendships and community that

more and more. Not only did these products show better results, but

have come through Beauty Heroes. I never imagined that starting

they delivered a superior spa experience and made our guests feel good.

a company would connect me to so many amazing people. I am

My view on this expanded even further when I learned that the ingredients we use also affect the environment. Now, when I walk through the grocery store, I can’t help but think of all of the chemicals in personal care and cleaning products that make their way into our



constantly overwhelmed and surprised by how cool, intelligent and caring people are. I feel very proud to have started a company that is able to interact with its partners, customers and supporters in a meaningful way.

In the beginning, my biggest hurdle with Beauty Heroes was

In moments when I’m not feeling that beautiful, I accept where I am

communicating our point of difference. We were changing how

and just love myself anyway. I’ll tell myself, “Oh well, you don’t look

beauty products were being discovered, delivering to customers one

as good as you want” or “you made a bad choice Jeannie, but I love

brand and one Hero product at a time. I can’t tell you how many times

you anyway.”

I was told to give up on our concept and produce boxes of sample-size natural beauty products instead. Early on, I decided that if I couldn’t deliver on my original idea, I didn’t want to do this at all. It was really important for me to create one meaningful connection at a time with buyers. At one point, I almost quit completely, but then a close friend of mine in the industry encouraged me to persist—and I’m so glad I did. Today, I finally feel like customers understand who we are, how we’re different and appreciate the value of what we offer. I can only hope that we’ve inspired a more meaningful conversation about consumption. Why is self-love meaningful to you and what do you tell yourself in those moments when you're not feeling all that beautiful? I believe that self-love is the key to using less. When our hearts are full, we look less to the outside world for fulfillment, whether it’s through overeating, overspending or overthinking. For example, I can definitely overeat my way through life. However, if I look at my diet and how much I eat as an act of self-love, I am inclined to eat much less and healthier. I can also overthink my way through challenging situations,

How do you resonate with the phrase "We're stronger together"? This phrase resonates with me in so many ways, but in particular, it’s that consumers can change the world just by making better choices. Together, we can create a healthier planet by using less and demanding better, healthier and more sustainable foods and products. It’s up to us! How do you practice wellness and self-care outside of Beauty Heroes? Exercise and meditation. As a mom and entrepreneur, I usually can’t find the time to do both every day, but I try my best to fit in at least one on most days. Exercise and meditation strongly support our brains and hormones, and both have played a prominent role in improving my fertility health. I am also very fortunate to have a business that equally promotes self-care through natural beauty and skin care. Words to live thoughtfully by? Use Less. Love More. Hero On!

but if I turn inward and make a conscious decision to trust myself, my overthinking subsides. True self-love is a moment-to-moment practice that never ends, and although it can be difficult at times, I’m noticing

Learn more + connect at beauty-heroes.com // @beautyheroes

that it’s getting a lot easier with age.



A Deeper Connection to Self-Care W R I T T E N B Y Brandie Gilliam

P H O T O G R A P H Y B Y Kate Hauschka

SkinOwl founder Annie Tevelin shares her skincare wisdom Annie Tevelin is the determined creator and formulator behind SkinOwl, a skincare company focused on helping women feel as good as they look. I was immediately drawn to Annie’s energy at a luncheon we both attended by The Detox Market at Cafe Gratitude in Los Angeles earlier this year. Her story and passion intrigued me, and more importantly, her beautiful skincare collection delivered results I could see. Here, we sat down for artisan tacos, chips and guacamole at Loqui in L.A., shared a few selfies and dived even deeper into her story. There’s a conviction and wisdom to Annie’s words and I’m quickly starting to see how the “SkinOwl” name came to be. “A skincare regimen is a moment within a series of moments in life that can genuinely make you feel better about the life you’re living,” says Tevelin. “It’s important that we hold on tight to the things that make us feel good.” What inspired you to start SkinOwl? My own journey with cystic acne was the main motivation behind starting SkinOwl. I was a makeup artist with a lot of access to products and yet, none of them delivered the results that they promised. This was the start to a vicious cycle, which went on to be a little something like this: hear about an acne product, buy it, try it, return it and repeat. It was this experience that drove me to take matters into my own hands and go back to school so that I could learn about what really benefits the skin. These learnings changed my life and inspired me to share my knowledge with as many people as possible. Tell us about your own struggle with skin issues. Luckily for me, I never had acne as a kid or a teenager. I had occasional breakouts in college, but nothing that stuck around for more than a few days. After college, I moved to L.A. and shortly thereafter, I got hit with cystic acne. It was relentless. I used to say that I only had two good days every month because my acne looked like keloids, which were always harder to conceal with makeup. That said, I think my real struggle was less about my physical appearance and more about the emotional toll it took on me. I remember feeling a lot of shame when I couldn’t get rid of my acne. I was deeply insecure and never went in public without makeup on, which really affected my self-worth and the way I cared



for myself. Today, I want to hug that person because all I needed to know was that it was going to be okay. Why are ingredients so important to you and how are you sourcing them differently at SkinOwl? The easy answer is that I want to be healthy, especially if certain ingredients are linked to degenerative results. Healthy ingredients make for healthy people and it excites me to provide results-driven products that are actually good for you. My other answer to this is that earlier in my life, so much of my time as a consumer did not even consider the ingredient deck. Sadly, it was the last place I looked for a very long time. I was more concerned whether the packaging was cute or if the product was highly recommended. At SkinOwl, I make a point to source ingredients from all over the world that are directly linked to skin and internal health benefits, and I only include the best I can find. You're very passionate about sourcing ingredients. Why should we give more thought to how we might be overusing certain natural ingredients in the beauty industry and the environmental impacts that can result due to their high demand? This topic is very important to me. In the past, the beauty industry never had to look at sustainability or environmental impacts because so few of the ingredients came from plants. In my opinion, scaling a company is much easier when the ingredient deck comes from a lab. If it comes from the earth, we have to be more responsible and strategic in the way we’re using them. If the earth can’t grow something fast enough, and if there aren’t enough places to nurture their growth, then

my heart still beats and that my legs still move is helpful when I’m talking myself off the emotional ledge. How do you resonate with the phrase “We're stronger together”? I love that. Unity is a beautiful thing. If everyone does their part, whatever that might be, things can change substantially. When there is togetherness, more bills get passed, less animals get tested on and more seeds get planted. I like to imagine a world where people help each other just because it’s the right thing to do. To me, there’s a lot of power in that.

these ingredients will not be available as demand increases. As the

How do you practice wellness and self-care outside of

green beauty industry gets bigger, brands will need to decide between


the ingredients available only for a limited time or alternatives that

I am currently loving Orange Theory Fitness, a heart-rate, monitor-

are just as efficient.

based workout in L.A. I can go on about it forever. I’m also a sucker

Why is self-love meaningful to you and what do you tell yourself in moments when you're not feeling all that beautiful? To me, self-love is freedom. It allows me to relax and be in the moment,

for massages and facials, and daily walks with my dog—it’s one of my favorite things to do. Traveling is another deep passion of mine; it reconnects me to the world I’m living in and gives me great perspective.

which feels like a gift in this day and age. When I care for myself, I find

Words to live thoughtfully by?

that the return is much greater than the investment. It gives me more

Live a life that resembles you. I think so much of life is spent trying to

time to think and process things, to be more productive in my spare

grow, evolve and change that sometimes we forget about the things

time and to care for others authentically without strain. Amazing

that make us who we are in this moment. While the saying, “Do what

things come from a little bit of solitude and wanting the best for

you want to do and don’t do what you don’t want to do” seems hard

yourself. In moments when I’m not feeling beautiful, I forgive myself

and impossible at times, it’s also that easy. If you spend enough time

for rushing the process. I think “feeling beautiful” is more about

with yourself, you’ll learn more about how you want to spend your

embracing what doesn’t feel beautiful in that particular moment,

time and who you want to spend it with. Do that. Do all of the things

whether it’s an unwaxed bikini line or a breakout on my face. These are

that make you, you.

the things that so often make us say, “Ugh, I am gross.” I find freedom in staring all of that in the eye and appreciating that I’m still alive and that my body continues to work for me every day. Being grateful that

Learn more + connect at skinowl.com // @skinowl



own your beauty

Elate cosmetics won't compromise your skin, your lifestyle or the earth. Beautiful colors, skin loving ingredients and sustainable packaging. Vegan ยบ Cruelty Free Toxin Free ยบ Gluten Free


INGREDIENT SPOTLIGHT Helichrysum italicum on the Island of Corse

Helichrysum Italicum Max and Me founders Max and Tanja Gruber spotlight this healing ingredient

grows on the island of Corse in France known for its special skin healing powers. Unbelievably rich in active ingredients, this species of Helichrysum italicum helps to treat difficult skin conditions as well as sunburn, acne, couperose and rosacea, hyperpigmentation and scarring. It also boosts levels of collagen and is extremely beneficial for mature skin.

It was love at first touch when Max and Me co-founder

Once Max and Tanja discovered this magnificent

and formulator Tanja Gruber blended several master

ingredient, they ventured off with their children to this

healing essential oils to create the Sweet Serenity skin

French island to learn more. In doing so, they found a

collection. “Each product has a specific potency of the

small family-owned distillery that was dedicated and

essential oils bouquet as well as its own rare talents and

deeply connected to plants. After meeting the head

focus,� says Max Gruber, co-founder of Max and Me.

distiller and watching miracles unfold, Max and Tanja

The first ingredient to inspire the idea of the Sweet Serenity collection is an incredibly potent flowering

knew they had found a treasure in this beautifully rich, herbaceous and honey-like wildflower ingredient.

plant called Helichrysum italicum. With more than

Learn more + connect at maxandme.at //

600 species and subspecies, there is one rare kind that


Max and Me Sweet Serenity Must-Haves

Beauty Balm A nourishing daily hydrator with deeply calming properties. It helps with couperose and rosacea, while boosting collagen and balancing hyperpigmentation.

$80-$240, available at beautyhabit.com beauty-heroes.com capbeauty.com cakeskincare.com ecodivabeauty.com

Rescue Balm This skin savior and soul-whisperer delivers with delightful promptness, supporting stressed-out, inflamed, acne, dry and irritated skin and other hard-to-treat skin conditions like couperose and rosacea. It's also great for treating scrapes, cuts, bites, burns and more.

Mask & Wash A delicious, lush treat that calms, brightens and deeply hydrates the skin. Delivering with grace and joyfulness, it brings relief to a multitude of skin conditions, while powerfully fading hyperpigmentation.



01 02


Some of our most thoughtful gift picks of the season.


05 04

01 Help fight inequality and make a statement with these handmade 'Future is Female' cuffs, proceeds donated to support women's health. The Future is Female Cuffs, $75, birdandstone.com

02 Your liver is the home of your blood and your blood is the home of your emotions. Lift your mind and body with this delightful tea. The solid brass spoon is perfect for stirring coffee and tea. Vie Healing Kualie Happy Tea + Totem Brass Spoon, $45, viehealing.com

03 Original hand-drawn designs screen-printed with low-impact, non-toxic ink on 100% natural unbleached organic flour sack cotton. Little Korboose Organic Cotton Tea Towels and Cocktail Napkins, $21-$30, littlekorboose.com

04 Finally! A natural deodorant that works and keeps you smelling fresh all day. Available in four scents with options for regular and sensitive skin. Primally Pure Natural Deodorant, $12, primallypure.com

05 A duo of intentional body oils featuring Divine Feminine and Divine Sorceress to evoke grace, sensuality, zest and a dash of mischief. Highlights of bergamot, geranium, cardamom and jasmine. BodyMantra Glam Goddess Set, $68, bodymantrablends.com

06 Made to last a lifetime, the bottom of this mat is 100% natural rubber, while the top is made of synthetic suede from non-toxic materials, providing an anti-slip grip. Water-based inks and eco-friendly recyclable packaging make this yoga mat biodegradable and sustainable. Includes a black yoga strap. Sugarmat Healing Heart Yoga Mat, $109, sugarmat.com



07 Wireless in-ear model with wing tips for a secure fit—inspired by an active lifestyle. Available in four colors.

10 Pink bath botanicals to help detox, soften and rejuvenate skin tone, soothe aches and pains, and quiet the mind.

Sudio Tre Earbuds, $99, sudiosweden.com

Mama Glow Rosy Glow Time $30, goodmedicinebeautylab.com

08 An inspirational, actionable and wildly enriching companion for change that’s packed with rituals, meditations and snackable lifestyle tips. Own Your Glow by Latham Thomas, $24.95, bookstores everywhere

09 Conditioning, nourishing and healing to the lips. Contains organic mango, cocoa and capuacu butter along with organic jojoba, avocado and coconut oils. All natural, 85% organic, gluten-free, vegan and non-GMO.


SaltyGirl Beauty Lipstick, $28, saltygirlbeauty.com

11 A handcrafted 100% natural perfume, Evergreen features over 90% organic ingredients and evokes the north woods hinterland. Notes include fir cones, pine needles, woodfire and maple syrup. Thorn & Bloom Evergreen Botanical Eau de Parfum, $65-$200, thorn-and-bloom.com

12 Made with all-natural coconut wax and hand-poured in Los Angeles. 90+ hour burn time. Available in 12 scents. The Wicked Boheme Rose Copper Coconut Candle, $50, thewickedboheme.com

10 08




W R I T T E N B Y Destiny M. Ridguard

Kalisa Martin and her fiancé Jeff Belizaire, a New York couple of Caribbean heritage, left the big city three years ago to pursue their passion for food, culture and travel. After launching the first and only successfully funded bed & breakfast on Kickstarter, their destination in Jamaica quickly became a go-to spot for adventurous travelers seeking authentic immersion into island life and culture. Building on their success in Jamaica, Kalisa and Jeff expanded and started The Runaway Experience, hosting guests in various travel destinations across the globe. What is The Runaway Experience and what inspired the two of you to start it? The Runaway Experience is a global travel brand designed to foster cultural discovery through unforgettable dining experiences, curated adventures and personal connections with local communities. In 2014, Jeff and I left our careers in New York City so that we could create the lives we wanted to live. A year later, we launched The Runaway Jamaica, a community-oriented luxury bed & breakfast. Thanks to such an overwhelmingly positive response, this venture was a huge success. It was then that we realized our ‘Runaway’ concept was much bigger than the four walls of our Jamaican B&B. So, in 2017, we expanded to include travel destinations all around the world, hosting trips in Cuba and Bali.



P H O T O B Y Dwayne Watkins






How do you balance your groups' individual needs during a

experiences for 2018 and will be announcing details very soon. Several

Runaway Experience?

of our repeat runaways continue to send their ‘bucket list’ destinations

The size of our groups is important. We make them large enough to

and we’re committed to making their travel dreams come true!

create a fun dynamic that promotes conversation and sharing diverse experiences, but also small enough so that Jeff and I can get to know

How do you resonate with the phrase "We're stronger

each person.


We started this as hosts, inviting guests into our home, and continue

but we complement each other perfectly. He is the creative thinker and

to maintain this same sense of hospitality as we expand. No matter

brand visionary, and I am the detail-oriented project manager. We are

where we are in the world, each trip feels like friends are coming to

definitely stronger together. Not only that, The Runaway Experience’s

visit and we’re always excited to share new adventures with them.

mission is all about togetherness and connecting with one another

We also pride ourselves in offering visitors much more than a vacation. At the end of the week, guests often tell us that they learned so much about themselves, challenged themselves in new and unexpected ways

Jeff and I are different in our working styles and business functions,

to create a sense of global community. There is so much to learn from people who are different than ourselves, and getting out there to discover and appreciate those differences is what we’re all about.

and found lifelong friendships. The Runaway Experience is not only

How do you personally practice wellness and self-care?

a cultural exchange with the residents of the destination, but also an

Jeff and I make a concentrated effort to take care of ourselves. We

exchange within the group. We all learn from each other—Jeff and

set aside quality time where work topics are completely off-limits.

I included.

It’s not always easy to turn off that part of our brains, but we know

Since “running away,” what are some lessons learned that have made you stronger both individually and as a couple? Jeff and I both worked at startups before launching The Runaway Experience. Having two different areas of expertise, working as a team has had its own unique set of challenges, but we quickly learned that we can cover a lot of ground when we put our heads together. Jeff

that separation is necessary to maintain a good work-life balance. We keep the foundation of our relationship solid by sharing experiences like working out together, planning date nights, exploring new neighborhoods and keeping up with our favorite TV shows. We also love food and cooking, going out for dinners and even enjoy grocery shopping together.

is more of a ‘big picture’ strategist, while I’m more execution-oriented.

For me personally, I am a creature of habit and love a good routine.

At the start, we had to learn how to speak each other’s language and

Given that an entrepreneur’s life is rarely predictable, creating my own

work to understand what each other needed. This really helped refine

structure has been key for me. I try to start my day off the same way

our communication skills and forced us to grow both as a couple and

every morning: having my devotions, drinking 32 oz. of water followed

as entrepreneurs. Another important lesson we learned was to stay

by my morning cup of matcha and fitting in a quick workout or yoga

focused. Early on, we made sure to clearly establish our mission and

flow to stretch. These moments for myself, especially when we’re on

values to avoid being derailed from our end goals.

the road, help me feel centered and get ready for an awesome day.

Is curated immersion the most authentic and thoughtful way

For Jeff, finding inspiration and moments of restoration are essential.

to travel?

No matter where we are, Jeff will happily explore the whole city on

We think so! Our curation is focused on spending and experiencing

foot, taking in sights and clearing his mind to spark new ideas. He

local. We stay in local communities with local families, work with

also enjoys listening to music and getting in a good sweat at the gym.

small business owners and engage in activities off the beaten path. Not only does this offer our guests a real taste of life and culture in those particular destinations, but it also brings business to the people who live there.

Learn more + connect at therunawayexperience.com // @therunawayexperience

Where can we run away with you in 2018? Stay tuned! We are currently researching and developing new travel



The Wellness Tray How to create a portable wellness retreat W R I T T E N B Y Sanae E. Ferreira P H O T O G R A P H Y B Y Taylor Hotter

Over the last couple of years, I have created more space for wellness in my life. In doing so, I have embarked on a journey of self-awareness and self-love that has allowed me to get acquainted with a true state of well-being. As a busy academic researcher,

Ready to make your own? Here’s how: First, try selecting a few items from the eight categories below. If you already have a tray, I encourage you to reuse it, otherwise feel free to buy a new one. 1 Plant life – fresh flowers or baby succulents

I no longer compromise my health and happiness for

2 A place for thoughts – journals, pens, sketchbooks and watercolors

my career and have learned how to make self-care

3 Relaxing scents – essential oils such as lavender or vanilla for calm

a priority.

For me, living thoughtfully means making a commitment to myself

4 Gentle sources of light – scented candles

and paying attention to what’s going on inside. I am always trying to find new and innovative ways to nourish my body and mind from one moment to the next. The Wellness Tray is my latest tool to access well-being by transforming ordinary moments into a relaxing retreat, anywhere at any time. What is The Wellness Tray? The Wellness Tray is a personal and portable sanctuary spot that evolves through different seasons. What can I put on my Wellness Tray? Curate a collection of items that make you feel cared for, nourished, peaceful, refreshed and relaxed, helping you process any physical and emotional issues you’re experiencing.



and peppermint to invigorate, massage oils or face mists

5 Calming sounds – meditation audio tracks, nature sounds, white

noise and other calming music

6 Edible treats – chocolate, fruit or other healthy snacks 7 Hydration and refreshments – water infused with fruit, citrus or

herbs, tea or wine

8 Inspiration – written intentions, quotes, books or artwork

Where should I put my Wellness Tray? I recommend taking your personalized and rejuvenating tray to a designated space where you feel safe and loved. Some lovely areas include a meditative corner, a special chair, a patch of sunlight

How to enjoy your Wellness Tray to the fullest? Keep it fresh and current with items that you really love Leave your phone behind or place it on do not disturb or

outdoors, a quiet and shaded area, the porch, the park, next to a beloved

airplane mode

pet, the bathtub or on your yoga mat. I liked the idea of creating a tray

Resist the tendency to use your tray as a landing area for clutter

because it affords you the flexibility to easily transport your favorite items to different spots at any given time. Can I travel with my Wellness Tray? If you plan on traveling with your tray, be sure to select travel-friendly items such as essential oils, candles or your favorite meditative playlist. I also suggest packing your items alongside a colorful scarf that you can both wear and use in lieu of a tray in a designated space of tranquility. This sounds great—can I gift this too? This would make a fantastic gift. You can start by wrapping up a tray with a few starter items for someone you love. The Wellness Tray is like a luxurious version of a personalized gift basket, perfect for a friend, parent, loved one or colleague.

If you live with others, let them know that this is your sacred spot for quiet time The inherent beauty of this tool is that it thrives on being customized with your best interests in mind. Your Wellness Tray is meant to evolve with you and support you in becoming and being your best self. It also allows you to be your own best friend and advocate. In trying times, it’s a compassionate listener and in those amazing moments, it’s eager to celebrate how far you’ve come. While there is an aspect of indulgence in creating your Wellness Tray, it is truly a sanctuary made to reflect your gifts and inner light. Sanae Ferreira is a professional scientist, specializing in nutritional epidemiology and preventive medicine, as well as an artist and wellness blogger. She has worked as a scientific researcher and writer in the health and beauty industries for over 10 years and currently lives in Boston.  bluebootsgo.com // @bluebootsgo Did you make a Wellness Tray? We’d love to see it. Tag #wellnesstray and @thoughtfullymagazine on Instagram.



the p rac tice of

Five ways to connect back to yourself W R I T T E N B Y Erin Treloar P H O T O G R A P H Y B Y Brit Gill


s I sit quietly, I experience a deep sense of gratitude

have increased by 70 percent. While social media has been a great

because I can finally say that I feel really good in my own

source of inspiration and connection, it’s equally guilty of showcasing

skin. It took a long time for me to utter this seemingly

unrealistic and polished lifestyles; purposely excluding the raw

simple sentence. After years of struggling with low self-esteem,

moments of unhappiness and struggle that we all undoubtedly face.

anxiety and an eating disorder, I’m now able to fully love and appreciate my body. Learning to take care of my physical, mental and emotional health has led to such a positive shift in my life and propels me to share the powerful message of self-love with others. Finding time to practice self-love can be challenging in our mediaobsessed and interconnected world. A recent report published by the Royal Society for Public Health’s Young Health Movement found that 1 in 6 youth will experience an anxiety disorder at some point in their life. Just in the last two decades, rates of anxiety and depression 46


So, how do we navigate through these hurdles and get back to feeling good? The practice of self-love is a powerful way to amplify the relationship between the mind, body and soul. To help you get started, here are five of my favorite ways to practice self-love: 1. Create a personal nourishment menu Get clear and make a list of the foods and rituals that make you feel great. Some examples are going to yoga, reading a good book, sleeping in on the weekends and/or drinking a cup of refreshing green juice. Our mind, body and soul need love every day and it’s only when we

make time to listen and honor what we need that we can experience

own home. In the shower, use a loofah or body brush to massage your

real, positive change.

entire body and pay close attention to the sensation of warm water

2. Say ‘yes’ to saying ‘no’ We all lead such busy lives and the number one thing to wreak havoc on our bodies is stress. Our over-commitment to work, relationships

on your skin. If it’s night-time, turn off the lights, light a candle and breathe deeply. Use this quiet time to give gratitude to your amazing body for all of the wonderful things it does for you.

and family is often at the expense of our own happiness and well-

5. Do a social media detox

being. Yet, the reality is that we cannot be our best selves when we’re

If social media is bringing you down, remember that you have

running on empty. Check your calendar. Is there anything on there

the power to control what you see on it. ‘Unfollow’ anyone that

that you’ve committed to that you’re not excited about? If so, cancel

doesn’t inspire or uplift your spirits. If you’re really committed to

or reschedule some things so you can relax and do what fills you up.

practicing self-love, try a social media detox for one week to refocus

3. Use your breath to channel calm As many of you already may know, the body’s fight-or-flight system

your priorities and free your mind from getting lost in a world of comparison.

is activated when our brains perceive danger. However, the body

Self-love is the number one needle mover when it comes to leading

can’t tell the difference between stress caused by a deadline or stress

a life that you love. This practice will leave you feeling happier, less

caused by a lion running towards us. Our fight-or-flight response

stressed and more confident all around. It all starts with planting

can’t be turned off and its chain reaction can be detrimental to our

the seeds of happiness from within. When you learn to appreciate

organs and mental clarity if we’re not careful. Breathing exercises are

and embrace all of the incredible things that make you unique, you

a great way to manage and calm the body during these times.

can unlock the blueprint to create a life that feels amazing from the

Practice 4-4-6 breathing: Inhale through your nose for four

inside out.

seconds, hold for four seconds, then exhale through your nose for six full seconds. Repeat until you find a comfortable rhythm; aim for ten cycles.

Erin Treloar is a health and wellness coach and the founder of

4. Create an at-home spa experience and make your shower

series that combines raw talk about beauty, confidence and

time, pamper time!

self-love with images of women without makeup, editing or

Sprinkle essential oils and some eucalyptus leaves on your bathroom

filters. rawbeautytalks.com // @rawbeautytalks

Raw Beauty Talks. She has interviewed over 200 women in a

tiles and let the steam from your shower create a scented sauna in your ISSUE 9 | T HOUGH T F U L LY M AG.COM



I live thoughtfully by striving to be a more knowledgeable, health-conscious consumer. These efforts go beyond ingredients in food, cosmetics and household products. I want to know where the items I purchase are sourced, their impact on the environment and how business owners are using their profits to make a difference in local communities so that I can make better purchase decisions.

I live thoughtfully by remaining d e di c ate d to a n o n -tox i c lifestyle—from the foods I eat and the products I use to my personal relationships. It's not always easy but being mindful and surrounding myself with sources of nourishment helps me stay on track with a steady flow of good vibes.

Chelsea Williams, MPH, CCPH thatschelsea.com // @thatschelsea

Jules Hunt, Yoga + Wellness Blogger omandthecityblog.com // @omandthecity

I live thoughtfully by having a sense of humor as much as possible. I make an effort to stay present when I’m spending time with friends and family by putting my phone away and focusing on what’s in front of me. I also prioritize my daily meditation practice and make an effort to get outside and walk as much as I can. Alexis Novak, Yoga Instructor alexisnovakyoga.com // @alexisgirlnovak

Living thoughtfully starts the night before my day even begins. Setting my intentions and writing down what needs to be done gets me ready for a productive day, bringing me balance and helping me better care for myself and those around me. It also means being present and grateful for the little things in my life, and spreading kindness whenever possible. Suzi Swope, Mother + Natural Blogger gurlgonegreen.com // @gurlgonegreen 48


Taking time to breathe brings me back to center and reminds me of my humanity. When I'm having a less-than-thoughtful moment, bringing my awareness back to my breath is always helpful. I also vote with my dollar and remain conscious about every financial decision I make and the industries I’m supporting. I take full responsibility about what I decide to purchase. Nzinga Young, Model + Vegan @veganzinga

For me, living thoughtfully means standing strong in my convictions and making sure they infuse every aspect of my life. From my calling as a stay-at-home mom to my work as a fashion stylist, I want to be intentional and consistent in everything I do. Alexis Atarian Reddy, Mother + Fashion Stylist alexisatarian.me // @alexisatarian

I live thoughtfully by aspiring to live freely, generously and abundantly in love. I'm a firm believer that love is the key to get what we desire in relationships, at work, personally and/or spiritually. It all starts and ends with love.

I live thoughtfully by looking at the world in a compassionate way. I seek to understand all sides and not be so quick to judge. I prefer to act justly, and be honest with myself and others. Cecilia Wong, Founder ceciliawongskincare.com // @ceciliawongskincarenyc

Paige Bryan, Singer paigebryan.com // @paigebryanofficial

I do my best to live thoughtfully by giving back and helping others. Any act of service, big or small, can have a significant impact on someone. I don’t always get it right and I often fall short, but I know that I've been gifted with an immense amount of grace and make it my duty to pay it forward. ‘Love Thy Neighbor' is a call-to-action. #LOVEDOES Gina Caraballo, Makeup Artist + Founder forloveandbeauty.com // @for_love_and_beauty ISSUE 9 | T HOUGH T F U L LY M AG.COM


C r y s ta l Muse An introduction to crystals with Heather Askinosie and Timmi Jandro, founders of Energy Muse and authors of the new book Crystal Muse: Everyday Rituals to Tune into the Real You. Do crystals really work? We will be the first to tell you: if anyone thinks that buying a crystal is going to change their life, they’re going to be really disappointed. Although we wish that were true, this unfortunately isn’t the case. Using crystals is like starting a new diet or fitness regime—you have to put in the work. Like any new program, it takes time and consistency to get real results. Crystals are an ally on your life journey and a great tool to help you get where you want to go. Crystals have been part of the earth since the beginning of time, so even if they’re new to your world, they have been around forever. If we could take our 25-plus years of connecting with crystals and interpret their message it would be that as a society, humans are forward-thinking and always looking for what’s bigger, better and faster. Crystals call for us to slow down, get present and realize that many of the answers we seek are just below our feet, nestled into the earth that we share. At the end of the day, they serve as a reminder that we can find peace amidst the chaos of our fast-paced world. How do I choose a crystal? You can go to your local gemstone shop or browse crystal websites online. Scan the shop and see what catches your eye. What crystal stands out to you? Which one are you drawn to? Once you ask yourself this, read and learn about the meaning and properties of that crystal. You will often find that it resonates with your life in some way, shape or form. This is a sure sign that you’ve found the crystal that’s right for you! We also have a “crystal test” in our new book Crystal Muse. Once you get out of your head and into your heart about working with crystals, the path opens up and using them becomes much easier. The best part is that you can’t choose a wrong crystal. People are often worried about this, but we’re happy to share that this isn’t true. 50


After you get your crystal, take the time to hold it, touch it and tune into its frequency. Examine its color, shape and size. Be aware of any sensations that come up while you are holding it. You may experience a tingling or warm sensation in your hands. If you don’t feel anything, don’t worry. It just means that at this time, your crystal isn’t trying to help tell you anything—it’s that simple! Try not to pass any judgment on this experience and instead, just be with it. Sometimes, it may take a while for a certain crystal to resonate with you, while at other times, that same crystal can make you feel something right away. I have my crystal. Now what? Give your crystal a job and a purpose. One of the most important

Here are a few different ways to purify the energy of your crystals: Moonlight spa. Let your crystals bathe outside in the light of the sun or during a full moon for at least four hours. Couple your crystal with Selenite or Quartz. Both of these crystals have the ability to charge and purify other crystals without ever losing any energy of their own. Lay your crystal on a piece of Selenite or Quartz for six hours. Smoke it out. Not only will burning Sage and Palo Santo clear the energy of your space, but it will leave your crystals feeling great too.

components to working with crystals is setting an intention and

Return to nature. We could all use the energetic reset that comes with

“programming” each stone to reflect what it is that you want. Life

a return to nature. To give your crystal that revitalizing pleasure,

doesn’t always go as planned and it can throw you off-kilter. In the

place it on the earth or in the branches or soil of a healthy houseplant

moments when you’re vibrating at a lower frequency, your intentions

for 24 hours.

can often fly out the window. By using your programmed crystal, you can reconnect to your goals and limitless potential.

How do I choose which crystals to wear and put in specific

Why is it important to cleanse my crystals? How can I do



You can carry a crystal in your pocket or purse, place it on your dresser,

Cleansing your crystals resets their energy. It also ensures that

nightstand or office desk, lay it on your body and/or hold it during

every time you work with them, you’re starting from a clean slate,

meditation. At the end of the day, you have to trust your intuition and

energetically. If you do not clean your crystals, they will continue to

decide what works best for you. As you grow and evolve, so will your

store energy picked up from their environment or people they have

favorite crystals.

come into contact with. Think of it like this: a towel can wipe a mess clean, but if you never wash the towel, it will only add more to the mess.





Fluorite Nickname: The Rainbow Keeper Embrace the energy of Fluorite and flow right into those sweet dreams. Let Fluorite guide you from a state of anxiety to tranquility, cleansing both your mind and environment and neutralizing any negativity. Sleeping near or meditating with Fluorite ensures mental clarity and harmony.

Clear Quartz Nickname: Crystal Clarity For those whose spirits need illumination, Clear Quartz brings clarity to shadows within the mind. The reason there is so much lore surrounding the Clear Quartz is because of how intensely it resonates with the body. A universal healer, it helps to provide balance and harmony. Its ability to be programmed for manifestation is unlike any other crystal. By elevating your thoughts and perspective, it will help manifest your intentions like never before.

Shungite Nickname: The Neutralizer Touted as the miracle stone of the 21st Century, Shungite has been around for an estimated two billion years. It wasn’t until the 1996 Nobel Prizewinning research on the antioxidant power of fullerenes that people began to wake up to Shungite's healing potential. It is now the go-to stone for EMF protection, purification and detoxification of the body as well as providing general healing for emotional well-being. You can even place Shungite in your water to create a purified elixir!

Selenite Nickname: Liquid Light The pure, high vibrational energy of Selenite is like liquid light. As it flows through your space, it brightens the energy of everyone and everything within it. Selenite has the ability to cleanse, purify and align you with your highest potential. It shifts your aura and energetic vibration to attune you with higher energy. Low vibrational energies can attract negativity on the same level. Raising your vibration is essential to keep feelings of grief, fear, anger and anxiety outside of your mental and physical space.



Amethyst Nickname: The Intuitive Eye Amethyst is like a spa-day in a stone. It is the exact kind of relaxing energy that we could all use after a long day. Allow Amethyst’s energy of contentment to soothe the daily stressors that keep you up at night. Amethyst not only provides more restful sleep and relaxation, but it will also work to balance the mind with insightful solutions to problems.

Pyrite Nickname: The Deflector Often referred to as “Fool’s Gold,” Pyrite may not have the monetary value, but it’s definitely a treasure. In addition to attracting wealth, abundance and good luck, it’s believed to hold a strong protective energy. The reflective nature of Pyrite has the ability to show you which behaviors are holding you back. This elevates your consciousness to be more aware of what you need to do in order to generate a high vibrational frequency of abundance.

Rose Quartz Nickname: The Love Magnet See the world through rose-colored glasses by tapping into the universal love of Rose Quartz. This stone will open up your heart to every kind of love that you need—whether it’s self-love, familial love, friendship love, love for humanity or romantic love. As a flush of compassion, happiness, forgiveness and peace pulses through you, Rose Quartz will assist you in letting go of toxic emotions. With this sense of release, you can finally be free of any petty negativity.

Blue Lace Agate Nickname: Truth Serum Fear of public speaking and fear of confrontation usually go hand-inhand. If something is holding you back, use the comforting energy of Blue Lace Agate to speak your truth. This crystal establishes peace of mind, while promoting insightful, authentic and articulate dialogue.

Citrine Nickname: The Light Maker Derived from the French word “citron” meaning lemon, this crystal’s vibe is anything but sour! Sweet is the essence of this fortune-flourishing gem. Citrine cultivates energy that is fertile for growth, warming the core to radiate power, centeredness, confidence and endurance throughout the body and mind. Citrine is unique because it is one of the few stones that clears negative energy instead of absorbing it. It also makes room for happiness and welcomes a wide range of positive possibilities.

Carnelian Nickname: The Creative Inner Child Carnelian is the life of the party. Creative and confident, the energy of Carnelian motivates a rush of vibrancy to stimulate your inner star. Tapping into Carnelian’s exciting properties will lend a sense of power that can prove especially beneficial for artists needing to break through creative blocks or embarking on new projects. Wear Carnelian during a job interview or meeting to create energies of opportunity. With Carnelian close, you'll be sure to impress others with your charm and vitality.

Learn more + connect at energymuse.com // @energymuse



W R I T T E N B Y Brandie Gilliam | P H O T O G R A P H Y B Y Kimberly Genevieve M A K E U P B Y Gina Caraballo | H A I R B Y LaChanda Gatson | S T Y L I N G B Y Alexis Atarian Reddy

When Koya Webb (yogi, breakout star of Z Living’s new original series Yoga Girls + founder of Get Loved Up) and Latham Thomas (celebrity wellness guru, birth doula + founder of Mama Glow) joined us for an afternoon at YogaWorks Playa Vista in Los Angeles, the vibration was high—way, way high. We laughed, danced and shared stories about our wellness and self-care journeys and what it means to have incredible women in our lives, lighting our paths and showing us the strength in togetherness. We honored the powerful exchange of love that takes place when we learn how to crown the queen within and in each other, reinforcing the mantra that we’re stronger together.



On Koya (Left): TextileHaus Tent Dress in Raw Silk, $290, textilehaus.com // Rebekah J. Designs Point B Fringe Earrings in Ivory, $66 and Patterns Necklace in Organic Linen, $145, rebekahjdesigns.com On Latham (Right): Gracemade Ruth Wrap Dress in Deep Olive $60, thegracemade.com // Rebekah J. Designs Right Here Post Earrings, $52 and Point A Necklace in Ivory, $112, rebekahjdesigns.com Makeup: Weightless Foundation in Brown Blaze and Sable, $14.99, Mineral Wet/Dry Eyeshadow Palette in Desert, $12.99, Ultra Curl & Define Mascara, $8.99, Shea Butter Luscious Lipstick in Toffee (Koya) and Wild Orchid (Latham), $9.99, sheamoisture.com



Q+A with Koya Webb Tell us about your own health and wellness journey and how it led you to yoga. I fell in love with yoga after a track and field injury left me in a very dark place. I remember feeling so worthless and uncertain about my future. I was depressed and couldn’t stop crying during my classes until one day a teacher sent me down to see a school counselor. The counselor immediately suggested yoga and although I initially hesitated, she assured me that it would help a lot. After my first class, I remember feeling like I wanted to give up, but then my yoga teacher approached me and asked me to breathe with her. It was a full, deep breath that I could feel in my soul and for the first time since my injury, I felt a connection with my spirit. After a month of moving through uncomfortable yoga classes, I began swimming, biking and learning how to take better care of myself. The following year, I returned to track and field and then the year after that, I went on to win the conference meet, leading my team to their first women’s championship at Wichita State University. Today, I teach both yoga and holistic health because I learned first-hand how important it is to look after my mental, spiritual and physical well-being. Why has yoga been so powerful for you? Yoga is powerful for me because it connects me to my soul and allows me to grow mentally, spiritually and physically every day. Yoga is truly

How do you “get loved up” when you don't feel like it or you’re not feeling worthy? When I find myself slipping on my self-care rituals, I remember how good it feels to have energy. After just five minutes of meditation, yoga or working out, I’m always inspired to do more. If I’m in a funk or feel sad, I’ll turn on my favorite tunes and dance until I’m feeling good. As far as connection goes, I’m an introverted extrovert, so when I’m hurt, I often keep to myself and don’t socialize as much. During these times, I make a conscious effort to engage in social activities and connect with family and close friends. I’m also a big proponent of philanthropy and when I’m not traveling, I try to work weekly with youth in both Los Angeles and Tennessee, teaching them about yoga and holistic health. If I’m not doing that, I try to volunteer with some of my favorite charities.

my best friend and gives me peace of mind in so many ways. When

How do you resonate with the phrase "We're stronger

I need direction, focus or anything in my life, I always turn to yoga.


What inspired you to start Get Loved Up and what's the story behind the name? I was inspired to start Get Loved Up when I realized that most of my problems stemmed from a lack of self-care. My injury in college

I’ve resonated with this phrase since college. Being an athlete, you realize how important it is to be individually strong and how that strength combined with the strength and talents of others can make such a big impact.

was a stress fracture because I wasn’t giving my body enough time to

What do you love about Latham Thomas?

heal. I also wasn’t getting enough sleep and relaxation time because I

Latham is like a divine mother. She is nurturing in everything that she

was training and studying so hard. As a student athlete, I put a lot of

does and her smile can light up any room. When I speak with her, she’s

pressure on myself to maintain good grades and pursue an athletic

always motivating, upbeat and ready to give advice. She’s a passionate

career at the same time. Although I was disciplined and working

go-getter and synergist, blessing the world with her talents in so many

hard, I didn’t have a lot of balance and left no time for connecting with

ways. I always look forward to her daily inspirations and collaborating

friends and family. Get Loved Up is a daily reminder to make time for

with her on events and other life-changing projects.

self-care and reflection. I believe that we are all one and as I share my own journey of healing and growth, I hope to inspire others to do the same. Get Loved Up promotes self-love through self-care, oneness through connection, eco-friendly living and plant-based eating. When I teach Get Loved Up workshops, I incorporate yoga, acro-yoga and plant-based nutrition sessions to demonstrate how focusing on these areas can promote personal growth and global change.



If you were a song right now, which one would you be? The new Get Loved Up theme song “Be Loved” by yours truly! It expresses what we all need and want in life—to be loved unconditionally as we try to figure ourselves out. What are your favorite vegan eateries in Los Angeles? My favorite vegan eatery in L.A. is SunCafe. The food is delicious



Alo Interlace Bra in White, $56, Vixen Fitted Crop Tank in White, $60 (on front cover) and High-Waist Ripped Warrior Legging in Rich Navy, $125, aloyoga.com



Alo Ripped Warrior Bra in Rich Navy $60, Amelia Long-Sleeve Crop in White, $60 (on front cover) and High-Waist Airbrush Legging in Solid White $82, aloyoga.com

and I love the ambiance that Ron and Rebecca have created. From

What inspired you to write your new book Own Your Glow

the BBQ Cauliflower and Mac & Cheese to The Kale Colossus,

and launch your new body collection?

Kombucha on tap and Mud Pie dessert, I could eat there every day.

My new book is a dedication and invitation to the women holding the

I also love Sage Bistro for their Buffalo Hot Wings, BLT Pizza and

world together and awakening to their power. I knew I wanted to write

Sandwich, Butternut Squash Ravioli, Chia French Toast, Brownie

a book that would allow women to feel like I was right by their side.

Sundae and Vacation Ice Cream. Last but not least, Cafe Gratitude

This book is the perfect companion for women on the rise. It’s about

has the best Samosas, Kale and Kelp Noodles, infused beverages and

embracing your unique feminine edge, using self-care as a pathway

not to mention, the best Tiramisu and Key Lime Pie.

to empowerment and standing tall. It’s about women reclaiming their

How do you practice wellness and self-care outside of yoga? I love to meditate daily for at least ten minutes. I also enjoy riding my bike, weight training, swimming, playing beach volleyball, going for

bodies as sacred and uncovering their unique brand of magic. Own Your Glow is a formula for standing in your truth and designing a life worthy of you.

massages and going to Korean spas. I always like to try new things at

The Mama Glow Ritual Beauty Capsule collection is a product line

least once a week.

that reflects my personal values and teachings about self-care. I am so

Words to live thoughtfully by? The more you get loved up, the more love you can give to others and the world.

honored to have partnered with Good Medicine Beauty Labs to create everything from start-to-finish. I am a lover of all things beauty and enjoy taking the time to slow down and nurture myself. I am always recommending the best that green beauty has to offer, so I thought it was time to create a self-care line that embodied everything I wanted women to experience. Glow Time is a radical self-care practice and

Q+A with Latham Thomas

a signature part of my personal ministry. From Instagram and the

Tell us about your own health and wellness journey and how

Glow: A Hip Guide to Your Fabulous Abundant Pregnancy, I am

it led you to where you are today.

constantly preaching the principles of slowing down and ritualizing

I am so thankful that I was born and raised in California, a place

self-care, beauty and wellness routines. I also created the Ritual

with forgiving soil, a fertile landscape and the most amazing plants.

Guide to Glow Time, a booklet that accompanies each of our product

I became a vegan when I was 12 years old, following the footsteps

sets and contains lifestyle tips, rituals, how-to’s, mantras, ingredient

of my babysitter Danielle. During my childhood, I studied plant

information and inspiration to help make self-care accessible,

systems and botany with a master herbalist and was enthralled with

affordable and actionable for women everywhere.

plant medicine. I used to make tinctures, salves, compresses and oils infused with plant power. My first moments of meditation were amongst plants in California. Growing up in a place overflowing with yoga studios, massage therapists and meditation centers—before these practices became popular—I was introduced to the concepts of healing arts, mindfulness and self-care at a very young age. Today, I always try to weave my knowledge about plants and wild herbs into my seasonal and soulful plant-based cooking and in my work as a doula.

Mama Glow website to my first book published back in 2012, Mama

How do you “own your glow” and live luminously even when you don't always feel like a queen within? Sometimes we forget who we are and allow people or circumstances to throw us off our game. I activate my self-care practice when I’m not feeling my most radiant. It starts with laying my hands on my body and speaking blessings as I firmly touch my skin. I find that journaling is another profound way to bring emotions to the surface so that they can be released. Other times, I’ll turn on music and start dancing, just

Why has yoga been so powerful for you?

letting the energy move through me. I also don’t ever force myself to

Yoga is a gateway for me to unveil myself to myself, and an anchor

move through a mood too quickly. I stay present, allow myself to be

in my life. Yoga is not something that we do, it’s the person that we

where I am and process what’s happening in that moment.

become when we step off the mat and into our lives. It’s who we are between each breath and the choices that we make affecting everyone around us. When I developed the Mama Glow yoga practice, it was about honoring the sacred mother rising and holding her in her strength and vulnerability to prepare for birth. When I guide women through my Shakti Playground experiences, it allows them to sing and move through their bodies with joy, and I know that here, yoga serves as the conduit for healing that takes place.

How do you resonate with the phrase "We're stronger together”? There is a Kenyan proverb that says, “Sticks in a bundle don’t break.” In ancient times, we moved in bands because our lives depended upon it. We couldn’t roam alone in safety because of animals, so we stuck together and built communities, heritage and culture. I really believe that with the information age and accelerated living, we find



ourselves more connected to technology and often lacking community. I am so thankful that I have been able to move beyond the confines of social media to celebrate sisterhood with both Thoughtfully and Koya, using our united efforts to show the world how much we can rise when we embrace one another. What do you love about Koya Webb? Koya and I met through social media. As a Black woman in the wellness world, I’m always so happy to see other women inspiring others to lead vibrant and healthy lives. Koya is such an amazing person. She is confident, vulnerable, committed to her community and unafraid to speak her truth. She really brings joy to everything that she does and I love surrounding myself with people like that. Even though we live on opposite ends of the country, we always find time give each other a daily dose of love on Instagram or via text. We genuinely support each other.

If you were a song right now, which one would you be? Oh, Brandie that’s such a great question. I would say that right now I would be “River” by Ibeyi because its rhythmic, repetitious and beautifully feminine. It calls women to move their hips and awaken the presence of Oshun, the Yoruba deity that governs sweet waters and represents purity, fertility, love and sensuality. What are your favorite vegan eateries in New York City? I love Ja Ja Ja, a new Mexican place in Chinatown. From the decor to its menu, the dishes are so amazing and remind me of the California Mexican food I grew up on. Another place I love is the Loring Place. Although this one is not fully vegan, Chef Dan Kluger is incredible and has a farm-to-table inspired menu that prepares many vegan dishes and the best vegan dessert—the vegan Coconut Blizzard.



How do you practice wellness and self-care outside of yoga? I am a firm believer that our yoga practice must extend beyond the confines of our yoga mat. From my plant-based diet to my glow time routine, I always incorporate self-care into my day. I don’t see it as practicing wellness so much as I see it as living my life. And for me, living my life to the fullest means that I need to be well in my mind, body and spirit. Meditation is a practice that reboots me and enhances my day. Words to live thoughtfully by? Personal grow th is not about how much you accumulate, but how much you release.

Learn more + connect at koyawebb.com // @koyawebb @getlovedup and mamaglow.com // @glowmaven @mamaglow



Vegan Cheese Jules Aron, author of Vegan Cheese: Simple, Delicious, PlantBased Recipes, shows us just how easy and tasty it is to make healthy, non-dairy spreads at home.

Brie, Mozzarella, Cheddar, Goat,

However, with the increasing popularity of nut milks, there

Sw iss, G orgon zola , Fet a—the

are now more options to choose from when it comes to plant-

possibilities are endless when it

based cheese. Forward-thinking artisanal companies such as

comes to the rich and decadent

Miyoko’s Kitchen, Dr. Cow and Vromage are now creating

goodness of cheese. A f ter all,

creamy and innovative nut-based offerings to satisfy our

what would a perfectly baked slice

cheese cravings.

of pizza be without it? The combination of fat, salt and creaminess is nearly impossible to resist and often explains why so many meals feel incomplete without it.

The main difference between “real” cheese and vegan cheese is their consolidated protein, otherwise known as the curd. Dairy cheese goes through stages where the proteins

Since before recorded history, cheese has been one of the

physically bond to one another during the aging process.

most beloved and sought-after foods in the world. Whether

Vegan cheese, on the other hand, doesn’t experience any

it’s hard, soft, mild or pungent, cheese comes in all different

modification in proteins and therefore, may not deliver the

shapes and sizes and can be enjoyed with virtually any meal.

same complex flavors that come from coagulated, acidified

Today, Americans eat about 33 pounds of cheese each year,

and pasteurized aged milk. However, vegan cheeses can

which is three times the rate since 1970. And yet, with all

rival the taste and texture of many dairy cheeses during the

of this cheese consumption, it’s estimated that a staggering

bacterial and aging process.

50 million Americans suffer from some degree of dairy intolerance. Even those of us without dairy allergies are now looking for ways to opt out of the unhealthy, environmentally unsustainable and cruel dairy products available in the market today.

Versatile and fun, making your own rich and creamy cheese varieties at home can be highly beneficial to your overall health and well-being. Made with nuts, seeds, beans and veggies, these cheeses contribute iron, fiber and naturally occurring phytochemicals to your diet. They are also low in

As we shift away from processed foods to real, clean

fat and saturated fat, cholesterol-free and have less sodium

ingredients, it’s only natural that we’re searching for healthy

than regular dairy cheeses.

dairy alternatives too. Until recently, casein-filled shreds and over-processed slices were the only dairy-free cheese options available to consumers. These cheeses are often flavorless, strangely textured, difficult to digest and contain toxic ingredients like vegetable glycerin, titanium dioxide and artificial colors and flavors.



Jules Aron is a best-selling author, holistic health and wellness coach and green lifestyle expert. She is deeply passionate about living a healthy, wholesome lifestyle that includes delicious, nutritious foods that fuel the body, mind and spirit. julesaron.com // @julesaron

SMOK ED V EG ETA BLE CH EE SE This creamy-tex tured cheese has a sweet smok iness reminiscent of red peppers and sunshine. It can be easily sliced and grated and has no nuts or soy-based ingredients, making it a great option for individuals with food allergies. MAKES ABOUT 1½- POUND BLOCKS PREP & COOK TIME: UNDER 30 MINUTES WAIT TIM E: 2- 4 H OURS N U T- FR EE / S EED - FR EE / S OY- FR EE



1 Tbsp. smoked paprika

2 cups water, filtered

1 Tbsp. sea salt

1 cup rolled oats

1 tsp. onion powder

1 cup peeled, chopped and

1 tsp. garlic powder

boiled sweet potato 1 whole roasted red pepper ½ cup nutritional yeast

2 Tbsp. fresh lemon juice Agar Gel 1 cup cold water, filtered 1 Tbsp. agar powder


Non-cultured cheeses can keep refrigerated for up to three weeks. Shelf life can be influenced by several factors including moisture content, temperature, acid, salt and bacteria. Because of the high moisture content of vegetable cheeses, their shelf life is reduced to 5 to 7 days.

Place all of the cheese ingredients in a blender and process until smooth. Leave the cheese mixture in the blender. To make the agar gel, whisk the cold water and the agar together in a saucepan. Let it soak for five minutes, then bring it to a boil. Lower the heat and simmer for 5 to 8 minutes, whisking it often to activate the agar. Once the agar mixture is ready, quickly transfer it to the cheese mixture in the blender and process until it becomes homogenous. Pour the mixture into a container and cover. Refrigerate until set for at least 2 to 4 hours. Wrap the cheese in waxed paper, store in a sealed container and refrigerate; will keep for 5 to 7 days.



“ OPEN SE S A M E” CH EE SE A simple, sliceable seed cheese made from unhulled (natural) sesame seeds. Nutty and satisfying, it delights with its smoky finish. A perfect snacking cheese to enjoy with crackers and a cold draft beer. M A K E S 1 R O U N D ( A P P R O X I M AT E LY 8 OZ . ) PREP & COOK TIME: UNDER 30 MINUTES WAIT TIM E: 2- 4 H OURS N U T- FR EE / S OY- FR EE



2 Tbsp. minced onion

½ cup raw, unhulled

1 tsp. minced garlic

sesame seeds

Agar Gel

1 Tbsp. nutritional yeast ½ tsp. sea salt

1 cup cold water, filtered 1 Tbsp. agar powder

1 Tbsp. raw apple cider vinegar ½ tsp. paprika


Grind the sesame seeds, nutritional yeast and salt in a blender until a flour forms. Add the vinegar, paprika, onion and garlic. Leave the cheese mixture in the blender. To make the agar gel, whisk the cold water and agar together in a saucepan. Let it soak for five minutes, then bring to a boil. Lower the heat and simmer for 5 to 8 minutes, whisking it often to activate the agar. Once the agar mixture is ready, quickly transfer it to the cheese mixture in the blender and process until it becomes homogenous. Pour the mixture into a container and cover. Refrigerate until firm and set for at least 2 to 4 hours. Wrap the cheese in waxed paper, store in a sealed container and refrigerate; will keep for 1 to 2 weeks.



Sesame seeds are embedded in a seed coat, or hull. Unhulled seeds are a good source of insoluble fiber, calcium, iron and B vitamins, particularly thiamine, B6, niacin and folate. Whole sesame seeds add a nutty, smoky complexity. If you prefer a more neutral flavor, feel free to substitute the hulled seeds with something else.

Profile for Thoughtfully Magazine

Thoughtfully Magazine Issue 9  

Thoughtfully Magazine Issue 9