Strands of DNA

What Can Telomeres Tell Us?

For years, scientists have known that telomeres—the caps at the end of each strand of DNA—protect our chromosomes and affect how quickly and how well our cells age. As telomeres wear away, it affects our aging process, which explains why some people seem to age faster than others. Telomeres shorten as we age, but things like smoking, lack of exercise, a poor diet and stress also can shorten them. The good news is, just as certain habits can wear away at our telomeres and expedite the aging process, there are things we can do to lengthen them. And the even better news is that many of these practices will bring more happiness just by making them part of your life. Change Your DNA “The little things we do each day can add up to have big effects on telomeres,” explains Elissa Epel, Ph.D., who co-authored the book The Telomere Effect with Elizabeth Blackburn, Ph.D., winner of the 2009 Nobel Prize for her groundbreaking discoveries on telomeres’ role in aging. Elissa says that an increasing amount of attention is being given to how habits like gratitude, meditation and happiness can influence telomereˆ length. “We are talking about small habits during our life that really add up to healthy cell stability later in life, when we are typically so vulnerable to diseases of aging,” Elissa says. “People with longer telomeres are 20 percent less likely to develop heart disease.” While she advocates a healthy diet with lots of vegetables, Elissa’s prescription for longevity also differs from the traditional “eat right and exercise” approach. Much of living longer and happier is about changing our response to stress and minimizing negative thoughts. “Mindset and mental health are some of the most important parts of healthy aging,” she says. “We can’t forget the daily work of good, healthy habits…but fewer people realize that where we put our attention is also critically important.” Minimize Stress and Work on Well-Being Focusing on positive things, regardless of the situation, and finding ways to fully engage with life has a proven association with longer telomeres. Practices like meditation, tai chi and qi gong can reduce stress and increase the production of telomerase, an enzyme that replenishestelomeres. “When we can’t change stressful situations, we have to live with them more gracefully,” she says. “It’s hard to totally escape wear and tear. But there are different ways one can live with a difficult situation.” She recommends focusing our attention on positive things—even when there’s a lot of negative things happening—and to engage with our lives in real time. “Stress and aging are, in a sense, close friends. Chronic psychological stress can speed up aging in many ways, including by increasing inflammation in our blood slowly over time, and shortening our telomeres.” Adopting healthy physical and mental practices, however, can offset some of those effects. “They…are stress-buffering and essential,” Elissa says. “They are not just ‘good’ for you, they are critical for your survival and health span.” Read more: Be Happy to Live Longer Listen to our podcast: Tips for a Long and Healthy Life With Merlin Thomas Paula Felps is the Science Editor for Live Happy.
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Three happy friends together

Be Happy to Live Longer

The search for the fabled Fountain of Youth is almost as old as civilization itself, but has largely been in vain. We have long dreamed of finding a way to avoid aging while at the same time (mostly) accepting its inevitability. However, that hasn’t kept science from looking for ways to slow down the aging process or make our later years more fulfilling. Today, there’s good news for anyone who wants to live a long, happy life. Science has found that happiness, not genetics, is one of the greatest predictors of longevity. Simple lifestyle changes can improve not only your mental health but can also change how your body ages. Just ask Cecile Williams, who didn’t even take her first fitness class until the age of 50. Today, at 77, she leads a busy life that includes trying new fitness classes, hitting Nashville’s famed honky-tonks to catch live music and attending fundraisers for social causes. Nothing about her, including her circle of friends, gives a hint of her age. “I always say I will not hang out with old people,” she says with an infectious smile. “They complain too much. It’s always about ‘my diabetes this’ or ‘I’m too old to do that.’ Too many people blame everything on being old.” Since retiring from a career with the Nashville Parks and Recreation Department more than a decade ago, Cecile’s life has blossomed into a rich adventure evidenced by her jam-packed calendar and strong social connections. Each day, she enjoys some form of exercise, whether it’s yoga, TRX, Pilates or POUND, a high-energy cardio workout that incorporates rock music and choreographed routines using weighted drumsticks. Despite coming late to the fitness habit, today she can’t imagine her life without it—and not just because it helps keep her body strong and staves off the effects of arthritis in her knees. “Being in fitness classes has opened me up to so many experiences I wouldn’t have had otherwise,” she says, crediting the circle of friends she’s made. “It’s made me more diversified, and I am open to doing all kinds of different things that I never thought I’d do. Once I started spending more time with other people, I got more outgoing.” Those friendships have deepened over the years and have led to greater involvement in her community. Her 54-year-old daughter shakes her head at her mother’s latest antics. “She thinks I hang out with wild women,” Cecile laughs. “But she’s proud of all the things I’m doing now. And I am perfectly happy.” Without knowing it, Cecile hasn’t merely been enjoying herself, she has been consistently refilling a prescription for a long, happy life. Body of Evidence New findings indicate that if we are searching for that elusive Fountain of Youth, we probably need to look inside ourselves. Science shows that our thoughts and behavior play a bigger role in aging than we previously realized—and that gives us more say in how well we age. Today, researchers are looking beyond family genetics to find the sources of longevity and well-being. While centenarians share certain genes that protect them from aging, only about 25 percent of our longevity is genetic. The other 75 percent, for better or worse, is a combination of lifestyle and environmental factors. “It is not particularly apparent to us in molecular biology why what the human genome is doing should be connected to everyday life circumstances,” says Steve Cole, Ph.D., a professor of medicine and psychiatry and biobehavioral sciences at the UCLA School of Medicine. “And yet, that connection emerges time and time again. Our everyday life circumstances end up changing the way genomes function.” Genomes basically carry our genetic marching orders, and studying them helps identify the association between our daily habits and longevity. For example, Steve notes, one of the prominent findings is the effect of loneliness on our genes, which has a direct negative effect on our physical well-being. Loneliness, depression and stress are among the factors that create an uptick in inflammation and a downturn of antiviral activity in our bodies. Living with high levels of inflammation for too long will “statistically precipitate heart attacks, degenerative disease and strokes,” says Steve. “Those are three of the major killers of people in modern social settings.” Conventional wisdom has said that a healthy diet and exercise are crucial to improved physical well-being, and so is reducing stress (or at least minimizing our reaction to it). As it turns out, however, the missing piece of the puzzle may involve rethinking what it means to live well. Living Better, Thriving Longer Happy people, it turns out, have fewer symptoms of pain and illness and show slower declines in physical function. A positive mood is shown to reduce blood pressure during stressful times; positive people also miss less work due to illness and have fewer hospital visits over their lifetime. Adopting certain practices, such as gratitude, mindfulness and meditation, may help buffer against stress and lead to greater happiness in the moment as well as better health in the long run. In a study, Steve and happiness researcher Sonja Lyubomirsky, Ph.D., looked at how behaviors affect us biologically. They found that even when we are under stress, the way our body absorbs that stress can be very different—and it can be regulated by our own actions. Study participants who practiced acts of kindness for others showed a significant drop in the inflammation caused by white blood cells. Interestingly, study participants who did good deeds like writing a check to a charity or who practiced acts of self-care did not show the same positive effects. This led the researchers to conclude that simply performing small acts of kindness for others can have a big impact on gene regulation. “Prosocial behavior, in particular, has a very good effect on [our] biology,” Steve notes. “Focusing on the happiness of others, focusing on mankind, is both a recipe for happiness and, quite possibly, the recipe for good health.” Change Your Mood, Change Your Life In 1938, Harvard University embarked on a remarkable open-ended research project to look at what creates a long, healthy life. Today, the Harvard Study of Adult Development continues to provide insight into what affects health and longevity, now extending to the descendants of that original research project. What it tells us, says George Vaillant, psychiatrist and director emeritus of the study, is that how well we live is about much more than our genes, jobs, physical exercise or diet. “Genetics has much less effect on how long someone lives than their habits,” says George, who headed the study for 30 years. He cites alcoholism and smoking as the two deadliest practices, and says moderate exercise and a stable weight go hand-in-hand with longevity. Beyond that, he says, longevity depends upon our emotions and relationships. “People who live a long time have a lot of positive emotion,” he says. “And that means being part of a community. It’s hard to have positive emotion on a deserted island; you need other people.” Resilience, or our ability to bounce back from adversity, also affects longevity, but George says the No. 1 antidote to aging is healthy relationships. People who live a long time have a lot of positive emotion and that means being part of a community." –George Vaillant “Positive emotions, by themselves, are hard to measure, but what you can count are relationships. We know that positive emotions can stimulate the same part of the brain as narcotics, and giving to a charity lights up [those same parts of the brain],” he says. “It doesn’t sound very exciting, but it’s very healthy.” In fact, he says that tending relationships, be it with friends, family, a spouse or a support group, may be the most important thing you can do for your health. “Being nice and generous and funny and kind are more important to people’s health than they realize,” George says. “The earlier you start practicing these things, the better off you are. But it’s certainly never too late to start.” More Love, More Laughter, More Life Other research backs up findings from the Harvard study; Dan Buettner, whose groundbreaking work on longevity led to forming the Blue Zones organization to help Americans live healthier, longer lives, says that longevity walks the same path as happiness. “Health and happiness are inextricably linked,” Dan says. “You cannot pull them apart. Making sure that you have happy friends affects how long you live, because that’s contagious. And focusing on your immediate social network is more important than either diet or exercise programs when it comes to living a long, happy, healthy life.” He says having five positive-minded people who share interests in recreation—whether it’s golf, walking or gardening—and who truly care about you will have powerful incremental effects on your well-being. “That is almost the surest thing you can do in the long run for both making it to a healthy age 90 or 95 and enjoying the journey. [Happiness adds] about eight years to your life expectancy; it’s almost as good for you as quitting smoking.” Perhaps Dan’s greatest evidence of the link between happiness and longevity is much less scientific, though. “After interviewing about 100 centenarians, I can say that I didn’t find a single grump in the bunch,” he says. “That tells me that [happiness] is a really worthwhile pursuit.” Read more: What Can Telomeres Tell Us? Read more: Find Your Blue Zone for a Long and Happy Life Read more: Ikigai: The Secret to a Long, Happy Life Paula Felps is the Science Editor for Live Happy magazine.
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Live Happy magazine February issue with Ming-Na Wen

Take Charge Like Ming-Na Wen in Our New Issue

In our action-packed February issue, we catch up with not one but two on-screen action heroes, Ming-Na Wen of Marvel's Agents of S.H.I.E.L.D. and Theo Rossi, known for his breakaway roles in Luke Cage and Sons of Anarchy. In addition, we ask five experts for their tips on how to turn over a new leaf in 2017—in every realm from food to finance. And we explore the myriad benefits of exercise: We all know we should be hitting the gym (or the pavement) more often, but new research shows just how important that workout is for our mental and emotional state of mind. Agent of Positivity Actress Ming-Na Wen, star of ABC’s Marvel’s Agents of S.H.I.E.L.D., has become a role model at age 53, with a new book in the works and a burgeoning brand, #Wenever. Learn how this age-defying, butt-kicking superhero manages it all. Move Like You Mean It The overindulgences of the holidays are over and New Year’s resolutions are being uttered and scribbled. The gym parking lots are full. But will you be one of the many who drop those resolutions as soon as February rolls around? Not if you discover the positive power of movement. In this issue, we bring you two back-to-back features on the mental, physical and emotional benefits of exercise, including stories of individuals who have changed their lives by putting their bodies in motion. Building Your Best Life Discover the latest theory in creative goal setting, called “design thinking.” Dave Evans and Bill Burnett, the authors of the best-selling Designing Your Life: How to Build a Well-Lived Joyful Life share the concepts and practices behind their popular Stanford class. By thinking like a designer, you can plan and implement your dream life—instead of just letting life happen to you. Theo Rossi Gives Back The Luke Cage and Sons of Anarchy star shows how he rolls when his community needs him: the actor and producer is also a major philanthropist, devoted to helping veterans and ordinary folks motivated to #GoGetItLife. PLUS —Don’t miss Michelle Gielan and Shawn Achor’s ingenious experiments in goal setting that show how individuals respond to different methods and motivations. —Columnist and licensed psychotherapist Stacy Kaiser presents four practices and traits to develop in your children to help them become high achievers. —And for an extreme example of how to accomplish what seems like the impossible, get to know what motivates superhuman ultramarathoner Dean Karnazes to triumph over mental and physical challenges. Listen to our Editorial Director, Deborah K. Heisz, talk about the virtues of our new issue on our podcast Live Happy Now.
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People in a POUND fit class

Your Mind on the Move

Holly Becka Pry remembers exactly when—and why—she realized she had to start exercising. “Our son was about 5 or 6 years old, and we had taken a family vacation to Disneyland,” says Holly, of McKinney, Texas. “I knew I had gained weight over the last few years, but it wasn’t until I saw those vacation pictures that I realized just how much I had put on.” As a wife and working mother, Holly was accustomed to juggling many roles, but suddenly realized she had focused on work and family to her own detriment. It was completely inconsistent with who she had always planned to be. “I wanted to set a good example for my son. I wanted to have a good, healthy body image and be at a healthy weight. And I wanted to live a long and healthy life.” Holly immediately started hitting the gym, knowing that the muscle memory from her days as a high school athlete—she played tennis and was involved in cheerleading and dance—would help her lose weight fairly quickly. While she knew what exercise could do for her body, she didn’t anticipate what it would do for her mind. After working with a trainer for a couple of years—and losing 30 pounds along the way—she discovered Zumba and opened the door to a passion for fitness she’d never known before. “It’s like it was made for me,” says Holly, who started practicing Zumba about five years ago and now is a certified instructor. She’s also received her certification as a Beachbody coach and is a certified Aerobic Fitness Association instructor. “I loved everything about it—the music, the movement, the people—it all made me feel so happy. I got hooked.” Now, when she has a stressful day at her job as a marketing communications manager for an engineering firm, or when she’s feeling a bit under the weather, Holly finds teaching or attending a fitness class can change her mood instantly. She loves the endorphin rush and the connection she feels with others in the class. Whether it’s kickboxing, Zumba or a good core strengthening class, she says it’s an automatic reset button for her. “It’s the best stress reliever I’ve found. I can’t wait to get to the gym, and I feel like I cope better with everyday stressors. It makes me feel so happy.” Movement and Your Mind What Holly feels when she’s exercising is a well-documented phenomenon. Although there’s plenty of evidence that exercise gives us an emotional boost, the “why” of that response has taken longer to discover. Neuroscientists studying the role exercise plays in our mental and emotional health have found that it boosts our psychological well-being as well as our physical strength. “Our mind thrives on patterns, or algorithms,” explains Joseph Cardillo, Ph.D., a best-selling author and research associate at Mind-Body Institute International. “Exercise uses all the core processing components of our brain, and when you create a pattern through exercise, our minds and bodies love that.” As a result, as we use our brains differently through exercise—whether it’s creating a rhythm in your jogging pace, learning a series of dance moves or focusing on using breath to calm and sustain ourselves—those new patterns become ingrained. “Your brain makes the connection between what you did and how you feel, and that’s the first step in creating a pattern and being able to use [that feeling] in other [situations],” Joseph says. Just as your body reacts physically with anxiety or depression to a negative or alarming memory, it can have an equally positive reaction of energy or calmness when recalling that moment of exercise. “When you become aware of that, and learn to use it, you can visualize yourself walking, running, playing tennis—whatever it is that you do—and your brain will have a similar reaction.” Different Movements, Different Results Just as we can select certain exercises to achieve physical results, such as bulking up by lifting weights or getting lean through high-intensity training, science now says we can select certain exercises to achieve different psychological reactions. Wendy Suzuki, Ph.D., author of Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better, and professor of neural science and psychology in the Center for Neural Science at New York University, is researching how individuals respond to different forms of exercise. Her goal is to find a method for developing precise “energy prescriptions” that allow us to maximize brain function. Wendy considers how age, genetics and lifestyle influence what kind of exercise is most appealing and effective for people to improve cognitive function, including those affected by normal aging or Alzheimer’s or Parkinson’s diseases. However, she says we don’t need a laboratory to start researching how exercise affects us. “You can experiment on yourself to see how powerful one type of exercise can be,” she suggests. She recommends trying one form of high-energy exercise like kickboxing or aerobics for two weeks, then switching to a lower intensity exercise, such as yoga, for the next two weeks. “See how you feel after each one. Start taking note of your mood, your cognitive function and then start tailoring your workouts to what is best for you at that time in your life,” Wendy says. “People have genetic predispositions that we believe make them want to do [a certain type of exercise], so a lot of this is about choosing the things that bring you joy.” Change It Up What works for you one month may be too much (or not enough) for you the following month. Allowing yourself to pursue different types of exercise, just as you might choose to read different books to suit your mood, means you can learn more about what suits you best as situations change. Highly stressful times might call for anxiety-defeating yoga classes, or you might find you prefer a challenging kickboxing class. Then, as you learn more about what areas of the brain benefit from certain activities, you can begin to explore exercise as a cognitive tool that just happens to offer a lot of physical benefits as well. For example, while you may be hitting the weight room to build mass, you’re also doing wonders for your prefrontal cortex, which is where most of your planning and problem-solving takes place. Multiple studies have linked weightlifting to better executive function. In other words, it helps with multitasking, reasoning, planning and overall decision making. Practices such as yoga and tai chi will not only improve your balance and breathing, but have a direct effect on your frontal lobe, which can help quell fear and anxiety. High-intensity or burst training, which involves short but high-energy workouts, can help curb cravings and give us better control over our food choices. Better food choices can have a direct effect on mood and how well your brain functions. New research from the School of Medicine, University of Brasilia, Brazil, found that adults who participated in high-intensity exercises showed improved cognitive function. Less intense workouts have brain benefits, too. Research from the University of British Columbia links regular aerobic exercise to a larger hippocampus, which is where memory and learning take place. Wendy’s own research has shown the superior benefits of aerobic exercise on cognitive function. “It is so important as an overall health strategy,” she says. And while it may have been a few years since your days as a high school athlete, performing sports drills—whether that means basketball, volleyball or tossing a football or baseball—has also been shown to improve attention spans and concentration in adults. Pound It Out Those drills also can help improve things like distance and space perception and boost your ability to switch more quickly from one task to another. It’s exactly that kind of mental edge that Kirsten Potenza was interested in achieving when she created Pound, a workout that uses lightly weighted (and bright green) drumsticks to perform a choreographed, high-intensity workout. In Pound, class participants follow an instructor through a series of moves set to contemporary music designed to ignite both your body and your brain. Kirsten points out that connecting with rhythm stimulates the mind and improves focus, which is linked to better decision-making skills. As a drummer herself, Kirsten was familiar with the research showing such brain benefits of drumming, but also realized they could take that further in a fitness environment. “When you’re doing a workout, you don’t realize what is happening in your brain,” she says. “It activates both sides of your brain, and it can have amazing results. You’re helping your coordination, your creativity and your mood. It can do incredible things for stress, anxiety and your overall physical health.” A Healthy Addiction For some people, exercise becomes such an important part of life that they begin planning their days around it. It’s a phenomenon that Wendy refers to as “a healthy addiction.” “We don’t think we know the full details about what gets you to that spot, but we do know that part of it is because exercise increases dopamine in the brain,” she says. “Dopamine brings you pleasure, so your brain begins to associate the feelings of pleasure with exercise, and if you can start to appreciate that, it helps you get motivated.” Someone with a healthy addiction to exercise will look forward to workouts; it may even be the highlight of the day. They may feel irritable or become a downright grump if they miss more than a day or two of exercise. It’s different from compulsive exercise, which can become a destructive behavior that is detrimental not only physically, but can wreak havoc on one’s personal and professional life. A Natural High Holly says she regularly experiences many of those “high” feelings from exercise, and it makes her eager to return to her next class. More recently, she’s discovered that her positive feelings about exercise begin even before she hits the door—something known in positive psychology as “anticipatory savoring.” Rather than looking forward to something like unwinding with a glass of wine or firing up a cigarette after a stressful day, Holly’s brain finds pleasure in thinking about working out. “If I’ve had a bad day at work, I start looking forward to going to class,” she says. “I know it’s going to make me feel better, I’m going to be in a room full of people who are smiling and having fun, and I know how I’m going to feel when I’m done.” To further her motivation, Holly often plays music from her fitness classes while she’s driving. “As soon as I turn on that music, I feel better. I’m ready to go do a class,” she says. According to Joseph, that’s because her brain is having a sort of Pavlovian response to the music. Without even realizing it, she has learned to associate certain songs with the dopamine high that accompanies exercise. “It goes back to the pattern in your brain,” he explains. “Everything you can do to ingrain that memory, that feeling, deeper in your brain gives you more ways to access them later. The more parts of the brain you use, the stronger the potion.” Getting There Is Half the Battle As with any change, the hardest part about starting or renewing an exercise habit is that first part: getting up off the couch, or pushing away from the computer, and just doing it. “We live in a sedentary society, and it’s hard to get started without motivation,” Wendy says. “There’s a big motivational and comfort threshold you have to get past to go from being sedentary to really moving and sweating and getting over the hump.” Those barriers aren’t just physical, such as the comfort of your couch or the discomfort of sore muscles, but also are psychological. Wendy’s book includes several four-minute “hacks” to encourage people to get up and move more. Her recommendations range from having a four-minute pillow fight with your kids to doing jumping jacks during television commercials to simple tricks like using the bathroom on another floor at work and taking the stairs to get there. While none of those shortcuts will have the kind of dopamine-inducing joy buzz of exercise, they can serve a greater purpose, she says. “Four minutes won’t have a great health benefit but, motivationally, you need to start somewhere,” she says. “Very few of us will start by going to a spin class, but you can do four minutes. And that’s really what it’s about: finding a place to start.” LISTEN TO OUR INTERVIEW WITH WENDY SUZUKI AT LIVEHAPPYNOW.COM Paula Felps is the Science Editor for Live Happy magazine.
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February 2018 Live Happy Issue

Launch 2018 with Love and Longevity in Our Latest Issue

Award-Winning Actress Allison Janney You know and love her from movies and television shows such as The West Wing and Mom, and her recent portrayal of LaVona Golden, the gritty mother of Olympic figure skater Tonya Harding in the movie I, Tonya, is already generating awards-season buzz. In this issue of Live Happy, get to know actress Allison Janney off-camera as she shares intimate details of her real life, such as what brings her the most joy (walking her three rescue dogs) and how she stays calm in the midst of Hollywood chaos (practicing meditation and taking time out for herself now and then). The Latest Anti-Aging Breakthrough Inspired by Allison’s energy and elegance to find that elusive Fountain of Youth? Start by looking inside yourself, Live Happy details in our February issue, on newsstands now. Groundbreaking new research shows that our thoughts and behavior play a bigger role in aging than we previously realized—and that gives us more say in how we age. “The findings in our article ‘Be Happy and Live Longer’ are life-changing,” says Deborah K. Heisz, Live Happy’s CEO, co-founder and editorial director. “Happiness—much of which is under your control—is one of the greatest predictors of longevity. Simple daily lifestyle choices and habits, such as maintaining positive relationships or getting better sleep, can not only improve your mental health but also change how your body responds to aging.” Also in the February issue: Dating Mindfully—In the seemingly cynical age of swipe right, swipe left, you can still find an authentic path to love. 33 Ideas for Romance—Need a relationship boost? Try out one of these movies, songs or action tips to sprinkle more love into your life. Making Love Last — Married positive psychology experts Suzann Pileggi Pawelski and James O. Pawelski, Ph.D., share the science to making love last in their new book, Happy Together. “Happily ever after doesn’t just happen,” Suzann Pileggi Pawelski says. “Healthy habits are what build happiness over the long haul.” Building on Wins: Momentum can help you reach your goals this year; we’ll show you how to harness it. Ask Stacy Column – In this issue’s Ask Stacy advice column, licensed psychotherapist Stacy Kaiser, who also serves as the magazine’s Editor at Large, answers questions on how to be happy for others’ success and how married couples can better coordinate and navigate shared financial challenges. Send your happiness advice questions to askstacy@livehappy.com. Live Happy is available on newsstands at major retailers throughout the U.S., including Barnes & Noble, Whole Foods and Hudson News. It can also be found at Presse Commerce newsstands in Canada, among others. Live Happy’s award-winning digital edition is available to purchase from the App Store and on Google Play. Current subscribers receive complimentary access on their tablet devices and smartphones. Separate digital subscriptions are available for $9.99 at livehappy.com.
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Make This Holiday Season Better Than Perfect

The most wonderful time of the year isn’t all that wonderful for many. Heightened stress, depression and anxiety can be as constant as the holiday songs belting out in stores. Why does sadness prevail for so many during the holidays? For about 10 million Americans, the cause is Seasonal Affective Disorder (SAD), a type of clinical depression that occurs in late fall/early winter and lasts through spring. For many more, however, the distress is subclinical, meaning it interferes with life but doesn’t prevent you from functioning. Kick the all-or-nothing mentality In my practice as a therapist (and, admittedly, in my own life), much holiday woe can be traced back to a common denominator: perfectionism. Perfectionism is not just having a tidy junk drawer. It is an all-or-nothing mentality. For a perfectionist, something is either perfect or a failure, as it should be or terrible, like everyone else or miserable. You may not think of yourself as a perfectionist, but it’s possible that perfectionism gets in the way of your holiday cheer. Pay attention to language. How often do you say (even internally) the word “should” when thinking about the holidays? For example, “I should buy everyone expensive gifts,” or “My family should offer to help out more.” The word “should” is a red flag that you are placing rigid expectations on yourself and others. This stringent, perfectionist thinking can cause a lot of distress when things don’t go as you think they “should.” Same stress, only stronger. While you may not get along that well with your family during the rest of the year, your negative exchanges during the holidays can cause the greatest disappointment. The same goes for loneliness. You might not typically go out much, but the lack of get-togethers during the holidays carries more of a sting. Or maybe your credit card debt is as big as Santa’s belly, but during the holidays you’re more upset because you can’t buy your loved ones everything they want. The holidays bring heightened—perhaps unrealistic—expectations of conviviality, and when those expectations aren’t met, our unhappiness is magnified. Sacrificing health When it comes to health and wellness, do you engage in all-or-nothing thinking, such as, “I had one cookie, so I might as well eat the rest of the plate” or “I have no time to go to the gym, so no exercise for me until January”? Another reason people tend to get the blues during the holidays has to do with health and lifestyle. ’Tis the season for late nights, libations and lots of sugary calories. Unfortunately, lack of sleep, alcohol and sugary processed foods are linked to depressed mood. Make it “Better Than Perfect” You put all your energy into making that one day amazing, spending hours planning, preparing and feeling excited. Then the day comes…and goes. A happiness hangover can take over when the event you anticipated for so long is now in the past. Again, an all-or-nothing mindset. So, what can you do to overcome this all-or-nothing approach? Be better than perfect. Better than perfect means dropping the rigid expectations and judgments. Instead, keep your attention on what is important to you. Here are four steps to do just that: 1) Focus on the positive While it may be easy to point out what is wrong (“Did cousin Krista really say that!?”), it can still make you feel lousy. Try turning it around by focusing on what you appreciate about people and experiences over the holidays. Yes, Krista really does forget to filter what she says, but she did bring her delicious fudge. Gratitude is a quick and easy way to boost your happiness. Read more: 8 Easy Practices to Enhance Gratitude 2) Create better than perfect health Get your sleep and take time to exercise and meditate. It doesn’t have to be perfect. If you can’t get to the gym for a workout, try doing 30 jumping jacks. Does the thought of sitting and meditating for 20 minutes seem impossible? Try taking five deep breaths. It is better than perfect. 3) Give meaningfully When it comes to giving gifts, there’s no need to spend a ton of money or obsess over the details. Consider something meaningful, such as making a photo album or personalized calendar rather than splurging on an expensive present. Read more: 17 Ways to Give Back According to Your Strengths 4) Out with the old and in with the new Just because you’ve always done something a certain way doesn’t mean you need to continue. Drop unwanted holiday burdens and start new traditions important to you. Maybe you’d like to start volunteering as a family. Perhaps you’ve decided to stop sending out holiday cards because they cause you too much stress. Maybe you’d like to institute a new tradition of hosting a potluck meal rather than doing it all yourself. Learn from the past: Make the changes necessary to create a truly happy holiday for you and your loved ones. Make it a better than perfect celebration. Elizabeth Lombardo, Ph.D., is a clinical psychologist and bestselling author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love. She had made many TV and speaking appearances, and is a coach and sought-after consultant. How much does perfectionism interfere with your life? Find out at BetterThanPerfectQuiz.com.
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Woman buying tomatoes at Eastern Market.

Mixing It Up at Detroit’s Eastern Market

It's 5 a.m. and a cool breeze chills the air. Lights burst on in market sheds and trucks rumble in as farmers from Michigan, Ohio and just across the river in Canada hurry to unload their produce and other goods before the crowds begin to arrive at 6 a.m. Soon, colorful mounds of tomatoes, corn and spices are piled high, heaps of flowers spill over the pavement, and fresh eggs, meat, cheese and handmade baked goods tempt shoppers to fill their tote bags. Today, like every Saturday, as many as 45,000 visitors will come together in Detroit’s famous Eastern Market. They arrive from the inner city and from the suburbs and hail from different countries, races, religions, ages and income brackets. The smooth tones of a tenor sax accompany the cacophony of laughter, conversation in several languages and vendors shouting out the prices of their goods. The entire market vibrates with vitality and a strong sense of community—embodying history, altruism, civility, tolerance and work ethic—which contributes to a life well lived for its players. Detroit probably isn’t the first place that comes to mind when you think of such bounty and harmony. Yet, here in the country’s largest open-air public market, people as diverse as the produce have converged for 125 years. Meet me at the market “There are very few places now where a variety of people come together naturally,” says Heather Dillaway, Ph.D., associate professor of sociology at Wayne State University in Detroit. “Eastern Market is the exception.” Heather, who is an Eastern Market shopper, says, “When people have a common reason to be in a space together, they can create conversation and talk across boundaries. While they’re there, they realize they have more commonalities that bridge differences.” In the case of the Eastern Market, “You've got hipsters buying okra, broccolini and handmade sausage, but others are there for affordable food, loading up provisions for their restaurant or they’re there to support food justice [idea that access to healthy food is a basic human right] and to shop in ways to reduce their carbon footprint. There’s a common purpose. “This is how things have happened through history,” Heather says. “People have come together over a common issue such as public health or the right to vote, for example.” Suddenly, disparate groups discover they have something in common and start talking to each other. “Food is one of those needs that puts people on equal footing.” Detroit chef and budding restaurateur Jon Kung’s experiences with his business Kung Food back that up. “Having a personal relationship with your merchant is amazing,” Jon says. “It is truly a gift to have people there to guide me through product changes or conditions. It can even be something as simple as ‘we had a lot of rain yesterday so these tomatoes are pretty much ready to burst, be extra careful bringing them home.’ Sometimes I even tell farmers what ingredients I’ll be looking for and they may take it upon themselves to grow it.” And for the merchants, such exchanges help them establish loyal customers. “Life is what you make of it, and that includes how much you truly want to interact with someone,” Jon says. “The market is a place where you can do that. We’re aware of each other constantly, and we understand the community we’re in. The market is a food-based microcosm of all that’s good in the city.” Strong roots Detroit has had its challenges, among them urban blight and right, job losses and government corruption. But Motown is getting its groove back with enough construction projects, business startups, new residents and sports facilities in the works to make many cities envious. Guess what destination made Travel and Leisure’s list of “places to go in 2016.” Yep, Detroit. While the newcomers generate excitement, Eastern Market bears the special patina of time. It has bloomed here despite Detroit’s ups and downs and proudly remains one place where native Detroiters can say, “We’re still here. We've been here all along.” In fact, the market in some form has been entwined with this city’s history practically since the first settlers pulled their canoes up on the banks of the Detroit River. It moved to its current location in 1891 and German, Italian and Polish neighborhoods grew up around it. To this day, Eastern Market revolves around a core of five massive sheds where hundreds of wholesale and retail vendors sell fresh produce, meat and much more daily. Family roots This is no simple farmers market; it’s a working food district, with acres of shops and housing that have sprouted up around the central sheds over the decades. Some families have earned a living at Eastern Market for generations. Larry Konowalski’s family has sold eggs here for more than 100 years and, at age 75, he continues the tradition, arriving at the market with eggs and honey from his farm in nearby Adrian, Michigan. “I simply enjoy being at the market,” Larry says. “I’ve been going all my life and now I have customers whose grandparents dealt with my grandparents, who came by horse and wagon on Friday nights to be ready when the market opened early the next morning.” Such continuity is remarkable. So are the personal relationships people used to develop more readily in their communities, partly through their interaction with those who supplied their food. That’s a relationship both Larry and his customers value today. He says he knows more people at the market than he does in Adrian. Markets like Detroit’s once thrived in cities throughout America. After World War II, though, city dwellers moved to the suburbs and bought groceries in big new supermarkets. It’s no small irony that the auto industry that made Detroit famous built the cars that drove people out of the city. And they took many of the jobs with them. The Motor City, once so admired as the “arsenal of democracy,” the nation's fourth largest city, and a prime place to attain the American Dream eventually became scorned for its poverty and its eerie landscape of empty lots and burned-out houses. Still, Eastern Market endured, partly because, unlike other cities where developers snapped up market property to build high-priced condos and galleries, plenty of land remained affordable in Detroit. But according to Karen Brown, who has operated her French-inspired home, clothing and lifestyle shop, Savvy Chic, in the market district for 18 years, other factors help explain Eastern Market’s survival. She says one of the key reasons for its continued popularity is that it has consistently encouraged local vendors and local food producers, not the “big box” or big name stores. That helped the district retain both its authenticity and kept native Detroiters in the mix as the market has prospered. “Eastern Market never lost its status as a beloved family tradition. Even people who left the city came back to the Eastern Market,” Karen says. Her business has benefited from the market’s sense of tradition; she recently added a little coffee shop where Savvy Chic shoppers can relax and mingle. New shoots Today, as they did 125 years ago, new folks are moving into the district to work and live. Liz Blondy was one of the kids who grew up going to the market from the suburbs when little else brought people downtown. Now, she’s an eager participant in Detroit’s revitalization and a former member of the market’s board of directors. She and her husband bought a building in the market district, rehabilitated it and took up residence, lured by its authenticity and gritty, laid-back appeal. “Eastern Market is truly accessible,” Liz says. “It’s all things to all people, from the fancy foodie to the regular lady with five kids looking for affordable fresh produce to the young couple on a date or visitors from out of town.” Detroit’s new urban farmers are setting up shop in the market alongside veterans like Larry. Carolyn Leadley and her husband, Jack Van Dyke, operate Rising Pheasant Farms on nearly an acre of formerly empty lots on the city’s east side where houses once stood. They grow vegetables year-round for restaurants and farmers markets and deliver them by bicycle. “We now have a passive solar hoop house, which allows us to produce field crops nearly year-round,” she says. They named their business after the wild pheasants that roam their neighborhood. I farm in Detroit because it is an inspiring place filled with resilient people who motivate me to be a better farmer and a better community member.” It’s a great place to raise our kids, who get to benefit from being raised on a farm and knowing the earth at the same time that they are a part of a racially and economically diverse community.” Without Eastern Market, Carolyn believes she wouldn’t have much of a business model. “We’re successful because we are able to reduce many costs by being close to our markets,” she says. But it’s also more personal than that. “Folks want to support us because we have quality naturally grown produce but they also want to support our family and have enjoyed seeing our kids grow up at the market.” Jon of Kung Food happily supplies his growing catering and event business with the fresh food from growers like Rising Pheasant Farms. “The quality of the food is just so much better when you know where it comes from—the farm, the farmer and the quality of their practices.” He enjoys conversing directly with the farmer or the butcher; “It's how my grandmother used to shop in Hong Kong.” He recently bought a vacant building in the market district, a former pasta factory where he plans to open a noodle shop. Why Eastern Market? He says, “People are happy when they’re here. You feel a positive energy. This market is unique and organic, no pun intended.” How will the garden grow? Eastern Market’s shoppers, vendors, residents and businesses are aware that the market’s success is a garden they must tend very carefully, because too much gentrification could erase the community characteristics that have made Eastern Market so appealing to so many. Keeping the market gritty, authentic, local and a place where everyone is part of Detroit’s renaissance are among the goals of Eastern Market Corporation (EMC), says Dan Carmody, the organization’s president. EMC, a public-private partnership, took over market management from the city in 2006 and today sponsors a multitude of initiatives to foster its vision “to shepherd Eastern Market’s rich history to nourish a healthier, wealthier and happier Detroit.” Projects promoting food justice and equal access to fresh food throughout the city fit the “nourish” category. For example, because many residents don’t have transportation, the market created pop-up mobile markets in 20 locations around metro Detroit. It offers nutrition education in cooperation with businesses and hospitals to teach their employees about healthy food options. Eastern Market also welcomes shoppers with SNAP and other food assistance programs, making fresh produce more available. Partners in food justice One man-about-the-market, chef Phil Jones, tackles a number of projects to foster food justice and healthy eating. He hosts demonstrations and teaches basic cooking skills that he says have been lost to fast-food dining and lack of access to fresh ingredients. He also manages and operates Red Truck Fresh Produce, a partnership between Eastern Market Corporation and Community Growth Partners. Red Truck sells fresh fruits and vegetables at the district’s Gratiot Central Market, a place previously known strictly as a source for all things meat. Working with Goodwill Industries, Red Truck is staffed by U.S. military veterans as part of a job-training program. Other market programs encourage food entrepreneurs and the jobs they create. Through Detroit Kitchen Connect, for example, Eastern Market provides people striving to establish new food businesses with low-cost licensed commercial kitchen space in a newly remodeled market shed. EMC also partners with FoodLab Detroit, which helps individual food businesses start and grow. Much of that happens behind the scenes, unnoticed by the throngs of shoppers in the market sheds who are simply there to enjoy the festive atmosphere and take in this Midwestern bazaar of fresh food, crafts, street art and camaraderie. “You may find yourself shopping next to a grandma with a bunch of little kids, a new resident or someone visiting from the burbs,” Liz says. “You wind up chatting about the quality of the food, where to get the best tomatoes, where to find the best price on steak.” It’s a simple interaction that creates connection, but one that’s rare in many communities. Says Liz, “What is great about Eastern Market is that it is a place where all Detroiters come and all feel welcome on any given day.” If you go: Here are a few tips to make your visit to Eastern Market great: SET YOUR GPS for the market’s welcome center at 1445 Adelaide on Detroit’s east side. FIND PRODUCE, MEAT AND BAKED GOODS at the Saturday market, which takes place year-round, 6 a.m. to 4 p.m., and at the smaller scale Tuesday market, June through October. EASTERN MARKET’S HOLIDAY MARKETS take place in November and December. Shop to the tunes of carolers and the ho-ho-ho of Kris Kringle. You’ll find everything from Thanksgiving trimmings and pumpkins to locally grown Christmas trees and wreaths, homemade holiday treats and beverages. EASTERN MARKET BECOMES THE LARGEST OPEN-AIR FLOWER MARKET in the U.S. on Flower Day, held annually on the Sunday after Mother’s Day. BE SURE TO EXPLORE BEYOND THE MARKET SHEDS to discover food shops such as DeVries & Co. 1887 and Gratiot Central Market, the art gallery Wasserman Projects, the funky shop The Detroit Mercantile Company, among many others. Sample some of the city’s oldest and newest establishments including Roma Cafe and Detroit City Distillery. JOIN FOOTBALL FANS AS THEY TAILGATE AT EASTERN MARKET before every Detroit Lions home football game, then walk to nearby Ford Field or take a shuttle. Tailgating proceeds support the market’s work to provide access to good food and grow local food businesses and jobs. Terri Peterson Smith is a Minneapolis freelance writer who covers travel and the environment. She is the author of the book Off the Beaten Page.
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Achieving Happiness at Work with Jessica Rovello

Jessica Rovello is the CEO and co-founder of Arkadium, which provides an audience attention platform for the world’s most well-known brands and publishers, including CNN, Comcast, Microsoft, The Washington Post and USA Today. In this episode Jessica shares what Arkadium has done for their company culture in order to be named a Best Workplace by Inc. magazine. What you'll learn in this podcast: What kinds of work environments foster fulfilling lifestyles The importance of prioritizing happy living in a company culture Things to implement in your office to help boost happiness Links and resources mentioned in this episode: Follow Jessica on Twitter Learn more about bringing happiness to your office with our Live Happy at Work program
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9 Gift Books to Spark Joy This Holiday Season

A book can be a magical gift. The right book can show someone how well you know them. Share a smile, a laugh or some inspiration this holiday season by gifting a book from our eclectic list of books to suit every taste, from the family foodie to the photography lover. Make your gift book even more personal by including a handwritten notecard or inscription inside. 1. Alton Brown: EveryDayCook by Alton Brown Beloved TV host Alton Brown (best known for his 14 seasons of Good Eats and his role on Iron Chef America) has written a new cookbook that puts easy weeknight meals front and center. Bits of science and food lore—along with photos that he took on his iPhone—accompany the 101 recipes. Look for Alton’s take on American comfort food and plenty of his signature humor threaded throughout. It’s the perfect gift for the family foodie. 2. Cats in Paris: A Magical Coloring Book by Won-Sun Jang This charmant coloring book of intricate pen-and-ink drawings is perfect for the friend or family member who loves to relax with a box of colored pencils but is tired of mesmerizing mandalas. Of course, it will also please the crazed cat lovers in your life. Take a trip through Paris with a gaggle of finely drawn felines—allergenic fur not included. 3. Little Humans by Brandon Stanton A celebration of little humans everywhere. Brandon Stanton, creator of the popular blog, Humans of New York, which has spawned a series of equally popular coffee-table books. Here Brandon has compiled 40 of his favorite photos of kids expressing their individuality. These fun, beautiful and moving images of kids from his website are intended to inspire a sense of community and imbue the reader with the free spirit of childhood. The book makes a perfect gift for a child, parent or child at heart who appreciates the way that children just radiate joy. 4. My Favorite Things by Maira Kalman How do the objects in our lives tell a story? Bestselling author and illustrator Maira Kalman captures the human experience by exploring the significance of the physical things we have in our lives. With artifacts, recollections and selections from the collections of the Cooper-Hewitt, Smithsonian Design Museum and her own personal collections, My Favorite Things features more than 50 special objects to view and ponder. See the pocket watch Abraham Lincoln was carrying when he was shot, original editions of Winnie-the-Pooh and Alice in Wonderland as well as photographs taken by Maira. An ideal gift for the art or design enthusiast. 5. National Parks of America: Experience America's 59 National Parks by Lonely Planet Ideal for the nature lover or travel enthusiast, this book celebrates America’s 59 awe-inspiring national parks. The year 2016 was a big one for the parks; the 100th anniversary of their founding meant renewed interest and a slew of new documentaries and books for all ages. This book highlights the best activities and trails of each park, proposes ideal itineraries, explains how to get there, and even gives advice on where to stay. What’s more, the stunning color photographs will inspire wanderlust and a burning desire to hop in the car and see the magnificent views—of the world’s tallest trees, towering cliffs and snow-covered mountains—for yourself. 6. Queen of Your Own Life by Kathy Kinney and Cindy Ratzlaff Actress Kathy Kinney and comedian Cindy Ratzlaff have created a successful series of fun, fabulous books that feature vintage images and wry, inspiring quotes. The quotes are “queenisms,” and each book invites women to recognize and celebrate themselves as the queens they are. Their latest venture, Queen of Your Own Life, reminds women to take control of their relationships, happiness and destiny. A great gift for any woman who loves the vintage aesthetic and could use a couple positive affirmations once in a while. 7. The Book of Joy: Lasting Happiness in a Changing World by Dalai Lama and Desmond Tutu The title and author byline pretty much say it all: Two of the world's greatest spiritual leaders—both winners of the Nobel Peace Prize—have come together to collaborate on a book about joy. Written with compassion and humor, The Book of Joy includes personal anecdotes from the two men, teachings about happiness, as well as some of the science behind it. They also offer suggestions of daily practices to increase your own happiness, turning it from a fleeting emotion into an authentic way of living your life. 8. Think Happy: Instant Peptalks to Boost Positivity by Karen Salmansohn Happiness guru and author Karen Salmansohn has collected 50 inner “peptalks” for readers to employ in different situations, as needed, punctuated with adorable color illustrations and watercolors. The situations vary from “trying something new” to more serious perils such as “facing failure.” You can think of this book as a charming and quirky form of cognitive behavioral therapy. The perfect gift for anyone you know who needs to occasionally quiet their inner critic. 9. Zen Dogs by Alexandra Cearns Who can resist this photo collection that captures some very cool canines—just chilling. Award-winning animal photographer Alexandra Cearns celebrates the serenity of dogs by finding them in joyful moments of relaxation. See 80 beautiful color photographs of a variety of breeds from the beloved golden retriever to the unique French bulldog. To emphasize the mindful, Zen feel, the book includes inspirational words of wisdom from the Buddha, Eckhart Tolle, Thich Nhat Hanh and others. A perfect gift for the mellow dog lover in your life. Read more: 10 Life-Changing Books That Will Stay With You Forever Read more: 7 Best Books to Boost Your Brain Health Read more: 10 Must-Read Books for Happy, Healthy Eating Sandra Bienkowski is a regular contributor to Live Happy and the founder and CEO of TheMediaConcierge.net.
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Woman eating spoonful of yogurt.

Can Fermented Food Elevate Your Mood?

Scientists have been making some surprising discoveries about what really constitutes a happy meal, and it’s a far cry from the burger and fries you’d pick up at your local fast-food joint. Instead, think kimchi, sauerkraut, yogurt and tempeh. These fermented foods are teeming with healthy bacteria called probiotics. You’ve probably heard that word, and also know that these microorganisms are a boon to maintaining a well-functioning digestive system. From belly to brain Now researchers are beginning to use a new term—psychobiotics—to describe the impact probiotics have not only on our digestion but also on our mood. In promising studies done on both mice and humans, boosting the levels of gut microbes has been shown to increase neurochemicals like dopamine and serotonin that are linked to happiness. The exciting field began in 2011 when a team of researchers at University College Cork in Ireland, and McMaster University in Ontario, Canada, showed that anxious mice fed a probiotic-rich broth became less apprehensive and more—pardon the pun—gutsy. Dropped into a tall cylinder of water, the mice that were fed the broth spent more time swimming and less time floating in a state of what the researchers called “behavioral despair.” Two years later, a group of scientists at UCLA set out to test whether the human brain might also be influenced by gut bacteria. In a small study, a dozen women ate yogurt that contained live cultures twice a day for four weeks. A control group of women didn’t eat the probiotic-rich yogurt. Chilling out with yogurt At the end of the month, instead of being dropped into a vat of water like the mice, the women underwent fMRI brain scans while resting and while performing a task in which they matched faces to negative emotions like fear and anger. Those scans showed significant differences between the two groups of women in several regions of the brain that are involved in processing sensory input and emotions. In brief, the yogurt eaters reacted more calmly to the angry and fearful faces than did their yogurt-skipping peers. “The contrast was clear,” the lead researcher told reporters. “This was not what we expected, that eating yogurt twice a day for a few weeks would do something to your brain.” Justin Sonnenburg and Erica Sonnenburg, Ph.D.s, husband-and-wife microbiologists at Stanford University and co-authors of the bestselling book The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health, caution that this psychobiotic research is in its infancy. But, they write, “it seems not too much of a stretch to assume that improving the overall health of your [gut] microbiota could have a positive impact on your mental well-being.” Modern-day tonics and elixirs None of this comes as a surprise to Chakra Earthsong Levy. She began fermenting her own beans, seeds and cheese as a teenager back in the ’70s. “My mother had chronic health problems related to her gut,” Chakra says, “and our family life revolved around her flare-ups. I wanted to do everything I could to avoid that.” In 2010, after decades as a nutrition coach, Chakra co-founded the fermented beverage company KeVita. Now a leader in the field, KeVita offers lines of sparkling probiotic drinks, kombucha tea and probiotic apple cider tonics. Although Chakra is careful not to make any health claims for her drinks, she says “it makes sense that consuming live food like yogurt or kombucha makes people feel enlivened and uplifted. I hear that from friends and customers all the time.” For optimal microbiotic well-being, Chakra suggests getting doses of these beneficial bacteria throughout the day. Here are some ways to sneak more of these microbes into your diet. 1. Make miso a base of your salad dressing. For a two-ingredient vinaigrette, simply mix the fermented soybean paste with whatever citrus you have on hand. The Kitchn suggests a ratio of two teaspoons of white, yellow or red miso to two to three tablespoons of fresh orange, lemon or lime juice. 2. Get to know nama shoyu. Use this unpasteurized soy sauce, which is rich in beneficial bacteria, to flavor steamed or sautéed veggies, quinoa, rice or couscous. 3. Pick the right pickles. If they’re not refrigerated they’re not fermented, so skip the jar on your supermarket shelf and head for the cold storage section. “Any product that contains live probiotics will tout the benefit on the packaging,” Chakra points out. 4. Embrace yogurt. It’s the easiest way to get a hit of probiotics. Enjoy it with muesli or blended into a smoothie for breakfast, with fresh fruit for a healthy dessert or mixed with diced cucumber and chopped dill or mint as a relish for chicken or fish. 5. Ditch the afternoon coffee. Swap your afternoon latte for kombucha, kefir or a sparkling probiotic beverage. 6. Taste-test probiotic-rich foods that you haven’t tried. Your local Whole Foods, Sprouts or any well-stocked healthy market will offer a wide selection of tempeh, kimchi and sauerkraut. Chakra’s favorite sources for fermented foods are Wildbrine (their nine kraut flavors include “curry cauliflower,” “ beets & their greens,” “brussel kraut” and “red beet and red cabbage”) and Farmhouse Culture. It suggests enjoying its smoked jalapeño kraut on a grilled cheese sandwich or in a burrito and their horseradish leek kraut with grilled veggies or smoked salmon. Shelley Levitt is a freelance writer based in Southern California.
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