It seems like every insta account lately is swapping their beloved matcha lattes for golden milk and bhh is no exception.  We've long touted the benefits of this golden wonder, after all, the bio-available curcumin in the turmeric can reportedly boost brain function and eliminate aches and pains.  Yes, please!  But why stop at a beverage?  We're weaving the best of golden milk into our fave breakfast dish—chia pudding.  Here's how.

Ingredients:

In our corporate wellness practice, we see countless over-stressed employees come to us with high blood pressure and high cholesterol.  Since both are indications that can lead to heart disease, it’s important to get a grip on them as early as possible.  Last week we tackled cholesterol and this week we are all about healthy blood pressure.

Conventional wisdom suggests the usual:

• Lose the extra pounds and ensure your BMI is within the healthy range
• Eat well
• Careful with the salt
• Exercise
• Quit smoking
• Give up coffee
• Manage your stress

And while those methods are proven to support better blood pressure, it reads as a long list of don’ts.  At BHH, we like to focus on the positive.  So, we’re sharing our list of fun foods to include if you’re looking to manage your blood pressure. 

Chocolate: Yes, you read that correctly. Your fave treat might actually work to lower blood pressure.  Dark chocolate, thanks to it’s polyphenols, actually support healthy blood pressure.  Studies show the link between polyphenols and a reduction in both systolic and diastolic blood pressure among those with hypertension.  As always, watch the sugar content and choose at least 70% cacao like this one.

Avocado toast: Avocados are some of the highest potassium-containing foods around and they happen to be extra delish on top of some gluten-free bread.  Potassium is a key mineral in water balance and therefore blood pressure balance.  Making sure you get enough potassium is a surefire way to regulate the negative effects of too much sodium in your diet. But “why the toast,” you ask? A study in the American Journal of Clinical Nutrition founds that eating three servings of whole grains per day was linked to a reduction in systolic blood pressure.. So, grab some avos, throw them on toast, blend them in smoothies or eat them with some red pepper flakes.

Pomegranates:  Not only are these guys easy on the eyes, they’re also loaded with potassium. fiber, vitamin C and vitamin K, among other nutrients. In addition to being full of heart-healthy vitamins and minerals, a small study out to the UK also found that poms work to reduce cortisol…so you can check “manage your stress” off the list as well.

Matcha Lattes: Matcha is a pretty common super food these days. Loaded with catechins that have countless heart health benefits, matcha also reportedly inhibit vascular constriction and high blood pressure. But you’ll experience even great effects if you whip our beloved matcha into a latte. Recent studies suggest that the vitamin D, calcium, potassium, phosphorous, bioactive small peptides in low-fat dairy products (cheese excluded) work to support lower blood pressure.

Spinach Dip: Just one cup of spinach contains 40% of our recommended daily value of magnesium and magnesium plays a key role in regulating systolic and diastolic pressure among those with hypertension.  One study found that just 12 weeks on a magnesium supplement was enough to start seeing healthier blood pressure results. Just don’t load up on the cheese.

 The third installment of our Spring Cleanse Series covers an area where most of us certainly need to do some clean up: Our homes! Whether it’s a 500-square-foot apartment or an eight-bedroom house, here are our universal recommendations for personal space cleansing. Read on! 

SPRING CLEANSE: YOUR HOME

HAVE A PLAN

While it may sound obvious, getting organized doesn’t happen haphazardly. This is why it’s incredibly important to go into your home cleansing with a clear and delineated plan of attack. Create a game plan that specifically details out what you want to accomplish and attach a serious timeline for each item; for example, cleaning out your linen closet may only take 45 minutes, while reorganizing your basement may take a week or more. Establish a firm checklist and get going.

INVEST IN NON-TOXIC CLEANING PRODUCTS

Some of the most damning endocrine disruptors can be found in conventional household cleaning products. Use this new season to start fresh and really be clean, investing in non-toxic cleaning products. We personally love Common Good or Seventh Generation, but also are huge fans of DIY-ing our own cleaning products. Here’s one of our favorite easy DIYs, an all-purpose disinfectant spray: 

• 1 cup distilled water
• ½ cup white vinegar (apple cider vinegar works, too, although it can have a more pungent aroma)
• ¼ cup hydrogen peroxide
• Up to 20 drops of your favorite essential oil – we like lemon, sweet orange, lemongrass or lavender

Mix all ingredients together in a spray bottle.

FINISH ONE THING BEFORE YOU START ANOTHER

Cleaning can be a tedious. (If you disagree, we applaud you.) It’s quite easy and understandable, then, to ditch a difficult or boring task midway in order to pick up a new, seemingly less monotonous chore. Don’t. Abandoning something midway can actually create more chaos and clutter than when you originally started. (Ever give up in the middle of a closet clear out? You know what we're talking about.) As hard as it may seem, it's important to stay the course.

DON’T FORGET THE KITCHEN

Many of us associate “spring cleaning” with clearing out stuff like closets and wardrobes, but the reality is our kitchen really, really needs a good cleanup this time of year. Start with your refrigerator and do a thorough excavation, taking care to toss out expired products, scrub down surfaces and totally reorganize. Move on to areas like your pantry, spice cabinets and silverware drawers, cleaning and tossing along the way. Going through this exercise before you embark on a food-oriented cleanse is a great idea, too, as you'll really be able to accurately shop for the products you need. 

CULTIVATE GOOD ENERGY

BHH’s Amina is all about Feng Shui-ing her living environments, and we’re fully on board with the merits of cultivating good energy. (Who isn't?) Although we’re not necessarily proposing conducting a full overhaul of your bedroom or living room, try doing simple energy-enhancing things like keeping the area around your front door clutter-free, removing any storage from underneath your bed and purifying the air with uplifting essential oils or palo santo. After all, a happy house isn’t just clean and tidy – it’s filled with good vibes, too. 

About two months ago, my husband and I started working out with a trainer. While we’ve engaged in plenty of lose-your-breath burst workouts and killer stability movements, perhaps one of the most profound exercises we’ve done – and continue to do – is foam rolling.

I know, probably not what you were expecting, right? But hear me out. Foam rolling, also known as self-myofascial release, is downright game changing. Here's why.

WHAT IT IS 

Let’s start with a little context, plus an anatomy lesson: Myofascial release is basically a fancy phrase for a deep tissue massage. Fascia / myofascia is the dense, tough tissue that surrounds all of your muscles and bones. When it’s healthy, it is soft and relaxed; when it’s inflamed or injured, it tightens up and loses its all-important flexibility. This tightening can come about from a myriad of ways, some of them dramatic (such as a trauma or injury) and some of them downright mundane (sitting all day at a desk).

WHY DO IT

Foam rolling, then, is basically giving yourself a massage. In doing so, you are breaking up the knots and “trigger points” formed in fascia, which can occur both through overuse or lack of use. In the process, you’re enhancing flexibility, increasing blood flow, lengthening muscles, alleviating pain, reducing soreness and even preventing injury.

You might be thinking, “Okay, but I’m not a serious athlete – why should I even care?” I get that. Prior to my adventures in foam rolling, I absolutely saw no value in adding an extra 10-15 minutes to my time in the gym to dig a foam roller into my leg. But I’ve learned that those of us who work desk jobs and/or have to be seated for long periods of time are plagued by serious muscle tightness and a lack of flexibility. My hips, in particular, were incredibly tight. Since foam rolling, I’ve already seen a huge improvement in my flexibility and generally feel less pain and discomfort.

HOW TO DO IT

If you’re all ready to go, take note: The activity of foam rolling is probably not what you think it is: It doesn’t involve taking a foam roller and absentmindedly rolling your body back and forth over it. In fact, most people are foam rolling incorrectly. This is because foam rolling is all about being intentional, going slowly and finding the areas that really need to be worked on. In fact, at some points you shouldn’t even be rolling at all: You should be really leaning into a trigger point. If this sounds sort of painful, I’m not going to lie – it can be. Within reason, that’s a good thing – think of it like stretching a sore muscle. 

Another quick piece of advice: You can’t massage a flexed muscle. (There’s a reason why we’re totally limp when we get a massage.) So as you foam roll, you need to let whatever part of your body you’re working on be as relaxed as possible – something which many people neglect to do. But don’t just listen to me. There are plenty of helpful resources online for foam rolling, including this stellar workout from Ashley Bordon.

ONE LAST NOTE

I’m no doctor. You should absolutely speak to a medical professional if you have serious injuries or are dealing with chronic pain before foam rolling. 

The weekends are my favorite time.  There are no meetings, calls or deadlines (usually!) and it's my time to catch up, unwind and experiment—and this weekend was no different.  I've been doing my best to take a least one digital detox a week; usually on a Saturday or Sunday.  That means staying away from social media, email and even work (shock!).  The great part is, I've had more time for people and creativity.  I've been feeling more present, having deeper conversations and coming up with some kick-a$$ recipes for you. Coming out of this weekends digital detox is a healthy take on your favorite Girl Scout Cookies—Thin Mints.  And while I love all those little green boxes have to offer, I don't the gluten, dairy and sugar. The best part about these homemade ones is, they're only FIVE ingredients and take 5 minutes to make.  Woo hoo!

All you need is:

• 3/4 cup protein powder
• 1/2 cup of cacao
• 1 tsp peppermint extract
• 6 -7 tbsp coconut oil, melted
• A dash of salt

Melt the coconut oil on the stovetop.  Then add all ingredients together and mix well.  Pour into molds or muffin tips (about 1 tbs each) and place in the fridge for 20 minutes and store in there until you're ready to serve.