While the idea of intuitive eating—tapping in to your body's built in wisdom to make food decisions—may sound simple, in practice it can feel difficult without the right tools in place. If you find yourself struggling to eat intuitively, one of these three reasons may be the reason why.

 

#1 — You Have Too Much Diet Noise in Your Head

We are inundated with information about food, and it can be difficult to eat intuitively when these thoughts are constantly playing in the background. They may be obvious, like thinking a certain food is "bad" or "fattening," or they may be more subtle, like thinking in the back of your mind that intermittent fasting is the only way to lose weight.

But the truth is, there is no one "perfect" way to eat. There are simply foods that feel good in your body, and foods that don't feel good in your body.

If you're not sure which thoughts might be lurking in your brain around food, trying grabbing a journal and writing out any thoughts you have about how or you "should" be eating. It's amazing how one thing we heard someone say or that we read in a magazine can stick with us. It's important to question these thoughts, so we can begin the process of breaking up with them.

 

#2 — Your Hormones Are Out of Whack

If you feel hungry "all the time" or "hangry" (angry when hungry) or simply feel out of control around food—your hormones may be to blame. If your key hunger and satiety hormones are out of balance, they might be sending you false signals.

Eating too much sugar can cause glucose spikes and crashes, leaving us feeling ravenous—even after we've just eaten. Lack of sleep and stress can also wreak hormone havoc. 

This is exactly why we created the 10 Day Sugar Detox, to help you gently break the cycle of sugar addiction and re-balance these critical hormones.

 

#3 — You Have Hunger Fear

When we eat out of fear (and not true hunger) it's so much more difficult to know when we're satisfied. This does not mean you need to always be hungry. It simply means you need to tune in to your body's true hunger signals so you can really learn how to satisfy your hunger.

One of the easiest ways to tune in to true hunger is to rule out emotional hunger, which is often driven by fear or anxiety. 

 

 

 

It's 9 p.m. and the house is finally quiet. You were "so good" all day but now you're tired and craving chocolate. You go rooting through the cabinets and before you know it an entire bag of chocolate-covered pretzels is gone. You go to bed wired and wake up overtired and annoyed with yourself.

Or maybe you find yourself mindlessly eating your kids' leftovers when you're not even hungry. And they don't even taste that good.

Or perhaps you consistently "overdo it" on the weekends and feel awful and uncomfortable afterwards.

If any of these situations sound familiar, the good news is there is hope! These are simply patterns that we've developed. Somewhere along the line we had an emotional response (feeling tired, anxious, lonely, bored, etc.) and used food to solve it. By repeating the behavior over and over again, we've taught our brains that this is what we do. When we encounter feeling x (ex. exhaustion), we do y (ex. search out sugar).

 

The Three Steps to Stop Snacking

The key to stop snacking is working with our brains, not against them. We simply need to (1) become aware of the behavior, (2) allow ourselves to feel our feelings and release the urge, (3) rinse and repeat. Over time this will become automatic and your brain will stop seeing food as the solution to your emotions.

 

Step 1: What is the emotion driving your behavior?

What is the emotional state you're in right before the behavior tends to happen? Maybe you are feeling anxious and unsettled at night, so you reach for chips? Or maybe when you're at a party and feeling lonely or nervous you turn to the appetizer table. 

If you're having a difficult time figuring out the emotion, then really pay attention the next time you're in this situation, and be curious. We mostly think of sadness (like a heartbreak) driving us to an ice cream binge, but honestly, for many of us we may even use food when we're excited or happy. We simply haven't been taught how to feel our emotions.

 

Step 2: Allow Yourself to Feel the Emotion

When the emotion hits and your urge strikes, take a deep breath, let your shoulders lower, and really tune into your body. How does the emotion feel in your body? Where in your body is it? Use neutral, non-scary or frantic words. Start to remind your body that this is what x emotion feels like, and it's not a problem to be solved with food. (And if you have trouble believing this, flash forward to feeling stuffed, frustrated, and uncomfortable. Definitely not what you are looking for.)

Acknowledge the emotion, and then, let it pass. Don't try to distract yourself. If you'd like, journal about it. 

 

Step 3: Rinse and Repeat

Think about how long you've been doing this behavior. Sometimes it's been years or decades, making it a well-worn path for your brain. So while it will take some time to undo, it is absolutely possible. Over time your brain will learn a new response to any emotion that you've been using food to cope with.

 

Will you give this a try? 

Travel is a notorious offender for digestive upset. Bloating and constipation are common symptoms of air travel, eating out, jet lag, and interrupted sleep. But the great news is, with a little packing prep, you can de-bloat fast, soothe your gut, and feel your best.

 

Pack a Greens Powder with Gut Support 

Our number one travel tip is to pack an all-in-one super greens powder with Gut and Immunity support. Start each day, upon waking, before coffee or any other food or drink, by mixing a scoop with water or nut milk. Bringing your own reusable bottle you can shake it up in is an easy option with the added benefit of being able to help you stay hydrated later in the day. We created Greens Ritual in perfect packable size, and is totally safe to bring in your carry-on too.

 

 

What to look for in a greens powder:

 

USDA CERTIFIED ORGANIC

Supplements are an unregulated industry, but by choosing one that is USDA Certified Organic, you'll know that the ingredients meet the most strict standards for purity, safety, and efficacy. This is why we work exclusively with USDA Certified Organic farms to source all of our ingredients.

 

DE-BLOATING SUPERFOODS

Our favorites are green tea and turmeric, both of which are found in Greens Ritual. Match tea is antioxidant rich, a diuretic, and promotes gut health. Turmeric contains curcumin, which has been studied extensively for its anti-inflammatory effects and may improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation. 

 

WIDELY RESEARCHED PROBIOTICS

Not all probiotics are created equal. We use two powerhouse probiotics strains, Bifidobacterium Longum and Lactobacillus acidophilus. Bifidobacterium Longum has been shown to support a healthy immune system, stress response, and optimal digestion. Lactobacillus acidophilus has been shown to enhance gut health and may help improve acne (a bonus to beat travel breakouts!)

 

DIGESTIVE SUPPORT

We also include a digestive enzyme, Bromelain, which is derived from pineapples, to aid in absorption and with digestion.

 

MULTI-PURPOSE SUPER GREENS

We use four potent super greens that can help with everything from inflammation to detoxification and energy: organic wheatgrass, organic alfalfa grass, organic chlorella and organic spirulina. 

Wheatgrass is considered a superfood and a coveted wellness tonic for its many healing benefits—including improved metabolic health, enhanced immunity, detoxification, and energy. It also boasts antibacterial and anti-inflammatory properties. Spirulina has powerful antioxidant and anti-inflammatory properties that may aid in blood sugar control. Chlorella binds to heavy metals in the body, aiding in detoxification and has also been studied to reduce inflammation and enhance immune response.

 

BONUS: IMMUNE SUPPORT

Traveling can also wear our immune responses down, so a little extra support is always welcome. We included 58% of your daily Vitamin C needs in Greens Ritual, plus adaptogen Sea buckthorn.

 

BONUS: ORGANIC FRUITS + VEGETABLES

We include five servings of organic fruits and vegetables, to give you a little added support and wiggle room in your travel diet. 

 

 

 SHOP NOW + SAVE 20%

 

Here's what our customers are saying about Greens Ritual...

 

And if you need a little help weaning yourself off sugar post-trip (we get it, fresh chocolate croissants and house-made ice cream are part of the experience), try our 10-Day Sugar Detox. It's the most gentle, fun way to crowd sugar out with a new, healthy habit.

 

Greens Ritual is:

• USDA Certified Organic
• Vegan
• Gluten-Free
• Dairy Free
• Soy Free
• Low FODMAP
• Free of synthetic fillers
• Formulated by a top Nutrition Scientist

 

SHOP GREENS RITUAL GREENS + GUT SUPPORT 

SAVE 20% WITH CODE RITUAL

It's true that it feels far better to give than to receive, but is there anything worse than giving a subpar gift? While we love an experiential gift (i.e. time together, dinners out, spa services, fitness classes, etc.) sometimes you just need an actual box to sit under the tree. Check out our favorite picks for unique and chic gifts you can feel great about giving for everyone on your list.

 

Hostess + Co-worker Gifts

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 Kula Together Coffee + Mug Holiday Bundle $42*

*This gift gives back. Kula is a nonprofit dedicated to eradicating poverty by developing female entrepreneurs in Rwanda.

 

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Ground Up Holiday Flavor Nut Butter 2-Pack (Gingersnap + Salted Egg Nog) $32*

*This gift gives back. Ground Up provides job training to women overcoming adversity in the Portland area.

 

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Aesop Resurrection Aromatique Hand Balm $30 

 

For Your Chic Friend or Sister

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Mignonne Gavigan Blue Crystal Madeline Hoop Earrings $150

 

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Olive & June Cookies and Creme Nail Polish Set $48

 

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Birdies The Swan Slides $120

 

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Vintner's Daughter Travel Size 10ml Active Treatment Essence $85

 

For the Wellness Lover

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 Bala Bangle Weights $49

 

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Skipwith Organics Beauty Protein Bundle $90* 

*This gift gives back. 1% of all revenues donated to Kula. Kula is a nonprofit dedicated to eradicating poverty by developing female entrepreneurs in Rwanda.

 

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WTHN Acupressure Mat $65

 

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The Sill Classic Plant Monthly Subscription $50

 

For the Foodie

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 Kyoord High-Phenolic Olive Oil $49

 

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w&p Porter Insulated Bottle $30

 

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Dry Farm Wines Organically-grown 3-Bottle Gift Box $101 

 

For Your Mom

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 Skipwith Organics Greens Ritual $68* 

*This gift gives back. 1% of all revenues donated to Kula. Kula is a nonprofit dedicated to eradicating poverty by developing female entrepreneurs in Rwanda.

 

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Mark & Graham Monogrammed Italian Windowpane Blanket Scarf $49

 

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Cuyana Classic Structured Leather Tote $225

 

For Him

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 Loftie The Loftie Alarm Clock $165

 

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Mark & Graham Nomad Rugged Case for Airpods with Initials $42.50

 

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Apple iPhone Leather Wallet (sticks to Magsafe iPhone cases) $59

It's not necessarily what we've been taught over the years, but our skin (the largest organ of our body) is truly a window into our inner health. According to renowned physician Dr. Trevor Cates (nicknamed "the Spa doctor"), there are six main underlying causes that can lead to skin issues.

1. Inflammation
2. Microbiome disturbances
3. Oxidative damage
4. Blood sugar issues
5. Nutritional deficiencies
6. Hormonal imbalances

So rather than looking at your skin concerns first as a surface-level issue, let's see if your skin symptoms might be a clue to what could be going on inside.

 

Acne + Enlarged Pores

COMMON CULPRITS:

—Blood Sugar Issues

—Microbiome Disturbances


TRY THIS:

Reduce sugar and processed carbohydrate intake. Balance your meals with high quality protein, healthy fats and minimally processed carbohydrates.

Add prebiotic fiber to your diet as well as probiotic-rich foods to help restore your gut microbiome.


YOUR GLOW-GETTER:

Beauty Protein contains 7 grams of prebiotic fiber per serving, plus two of the most widely researched strains of probiotics. Because we know gut healing is a key to glowing skin. It also has skin superfood organic baobab to help boost collagen production.

Redness + Sensitive Skin

COMMON CULPRITS:

—Inflammation

—Hormonal Imbalances


TRY THIS:

Focus on eating anti-inflammatory whole foods like olive oil, tomatoes, green leafy vegetables, nuts, berries, turmeric, spirulina and wheatgrass.

Start a new stress management protocol like mediation, breath work or spending time in nature. Prioritize a good nights sleep.


YOUR GLOW-GETTER:

Greens Ritual is anti-inflammatory and antioxidant-packed. It contains many healing superfoods that can be otherwise difficult to consume, like organic wheatgrass, organic spirulina, organic chlorella, and organic sea buckthorn.

 

Dry + Rapidly Aging Skin

COMMON CULPRITS:

—Oxidative Damage

—Blood Sugar Issues


TRY THIS:

Support your body’s detoxification with cruciferous vegetables like cabbage, kale, Brussels sprouts and cauliflower.

Reduce sugar and processed carbohydrate intake. Balance your meals with high quality protein, healthy fats and minimally processed carbohydrates.


YOUR GLOW-GETTER:

Greens Ritual has detoxifying super greens and algae that also support healthy metabolism. Plus stress super foods organic matcha, organic turmeric and organic parsley.

Beauty Protein is a high quality source of plant protein and an easy way to start your day with a blood-sugar balanced meal. It also has prebiotic fiber which can aid with healthy elimination.

Try our Supergreen Smoothie to incorporate the powerful healing of both Greens Ritual and Beauty Protein.

Over the last several years, we've observed some new effects of our ever-increasing screen time as a society. One of them is exposure to blue light emitted from our smartphones and computers. You've probably heard that blue light can affect sleep and throw off your circadian rhythm (particularly at night)—but can it also damage your skin?

We went straight to the experts on this one. In particular, Doctor Andrea Suarez (you might know her as "Dr. Dray" from her YouTube channel with more than a million subscribers.) Dr. Dray is a Board Certified Dermatologist. 

The answer is slightly nuanced. Yes, "visible light," (as opposed to UV rays which are not visible to the human eye) including blue light can contribute to hyper-pigmentation, particularly in darker skin tones. But even so, our devices are not the real problem.

According to Dr. Dray, the amount of blue light emitted by the sun is 1,000x greater than what we're exposed to through normal device use. She estimates it would take several days and nights of continuous exposure to our smartphones in order to obtain a dose of blue light that could potentially cause hyper-pigmentation. 

So in the battle of light vs. skin, UV rays are still the big enemy. UV rays emitted by the sun are a major source of premature skin aging and collagen damage. 

Instead of worrying about our smartphones, Dr. Dray recommends making protecting your skin from the sun a top priority, for both exposure to UV rays and visible light.

If you're prone to hyper-pigmentation, two of our favorite Dr. Dray approved sunscreens that include protection from both visible light and UV rays are EltaMD UV Elements and Colorscience Sunforgettable Total Protection Face Shield. 

 

If you’re ready to start traveling again but not interested in catching a cold or feeling generally out of sorts, we’ve rounded up our top tips to keep you healthy, “regular,” and still feeling your best when you board the plane home.

 

#1—Make Hydration Easy

A hydrated body is a happy one. Bring a large refillable bottle so it’s fairly easy to track how much water you’ve had. Shoot for 80-100 ounces daily. We love bkr's sleek 1 Liter bottles.

 

#2—Bring Secret Weapons

Immunity-boosting supplements are a no-brainer. We bring Greens Ritual to shake up with tiny shot of water each morning for de-bloating and support for immunity and stress. (Even enjoyable travel can add stress to our bodies.) A high quality Vitamin D (if you need it) is another great add-on.

 

#3—Focus on Fiber

Fill your plate with vegetables whenever you can. Fiber is essential to staying “regular” and supporting overall gut health. Supplement as needed (we will sometimes add a scoop of Beauty Protein to almond milk or hotel smoothie to amp up our fiber.) We also love packing beauty muffins as a delicious fiber-filled travel snack.

 

#4—Make Sleep a Priority

Pull together a sleeping kit, which includes an eye mask (we love this organic one from Coyuchi) and ear plugs. Prioritize sleep as much as possible (ditch any idea of 5am workouts), and nap if you can.

 

And of course… Wash your hands, wipe down any common areas, and get in gentle movement that won’t further stress your body. Walking and Pilates are ideal.

At Skipwith, we love a good cup of really dark organic coffee. We also understand that it's essentially just a delicious vehicle for caffeine—which is a natural stimulant—and needs to be respected as such. Thankfully, it's also high in antioxidants, vitamins and minerals. As with most things, it's all about balance. We consulted Nutritionist Kelsie Anderson to get her tips and tricks for keeping our daily coffee habit as healthy as possible. 

According to Kelsie, "Coffee can have amazing benefits when done right. On the flipside, it can be the epitome of many symptoms including poor energy, adrenal fatigue, hormone imbalances, thyroid disfunction, blood sugar dysregulation and more." 

So, how do we do it right? Here are our three tips for the healthiest way to drink coffee.

 

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#1 Choose Organic (When Possible)

Coffee is one of the most chemically-treated plants out there, typically with pesticides, insecticides, herbicides and fungicides. Avoid consuming these toxic chemicals by going organic whenever possible. Plus, USDA Organic practices are also better for the environment, too. 

 

#2 Don't Drink it on an Empty Stomach

According to Kelsie, "Never have your coffee alone and on an empty stomach. If the first and only thing you are putting into your body in the morning is caffeine, its stimulant effect is going to increase your cortisol as well as your blood glucose levels. When this happens, it sets you up for a rollercoaster of energy throughout the day." It can also wreak hormonal havoc. 

 

#3 Ditch the Junky Add-ins

Opt out of traditional sugary, low fat creamers. If you aren't a lover of black coffee or don't plan on eating with your coffee first thing, try adding some healthy fat. Kelsie's favorite add-ins are full fat organic milk, cinnamon and a little pure maple syrup. But she also recommends grass fed butter or coconut oil for a creamy, delicious treat that won't spike blood sugar.

 

As a final word, Kelsie cautions "coffee is not for everyone." She recommends breaking up "if you notice anxiety, jitters, headaches, etc. after coffee."

 

Find Kelsie on Instagram @bunsinbalance.

If you regularly suffer from bloating, it's smart to start with what you're putting into your body. Are certain foods causing it? Are you eating too fast and not properly chewing? Next, add in some de-bloating superfoods. With a little patience and curiosity you can end the bloat battle for good.

 

Step 1: Assess Your Diet

A food journal can be a great tool for identifying specific foods that don't agree with you. Writing down everything you eat for a week and noting when you have bloating can provide clear clues. Another option is to simply take pictures of everything you eat for a week, and again, note when bloating occurs. Keep in mind, even healthy foods can produce some temporary bloat, and that's OK. Cruciferous vegetables like kale and cabbage contain raffinose — a sugar that remains undigested until bacteria in your gut ferments it, which can in turn produces gas. Beans are another likely source. You'll also want to pay attention to your wheat and dairy intake to see if either of those might be causing your bloat.

 

Step 2: Remove Bloat Offenders

Carbonated beverages (including sparkling water and beer), chewing gum, and sugar alcohols are three easy offenders to remove immediately. Also, make it a habit to eat mindfully, chewing each bite thoroughly.

 

Step 3: Add in De-bloaters

Our favorite organic de-bloaters are avocados and bananas (they're rich in potassium) and hydrating vegetables like celery and cucumber.

It's also one of the major reasons we created Greens Ritual, which is meant to be a daily habit, each morning first thing upon waking. (Check out the reviews, our customers are experiencing lasting de-bloating!)

It's packed with superstar de-bloaters: green tea, the digestive enzyme papain, pineapple, turmeric (contains curcumin, which has been studied extensively for its anti-inflammatory effects and may improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation), and two powerhouse probiotics strains (Bifidobacterium Longum and Lactobacillus acidophilus).

Increasing your prebiotic fiber intake (slowly) is another great way to get your digestion humming and feed good bacteria, which can in turn reduce bloating. Real food sources like artichokes, asparagus, cabbage and wheat bran are a great place to start. Supplementing can also be an easy way to meet your goal of 30-35 grams per day. We've added 7 grams of prebiotic fiber (from wholefood sources organic psyllium husk powder and oat bran) to Beauty Protein.

 

Step 4: Try a Gut Reset

While keeping up good habits consistently is what will ultimately keep your bloating at bay, a gut reset can be a great way to jumpstart debloating.

That's why we created the Gentle Gut Reset. It's a 1-2 day reset that's packed with wholefood de-bloaters, probiotics and prebiotic fiber. You'll start your day with a green juice and follow it with a gut-nourishing smoothie. Eat a plant-centric lunch and then another gut-nourishing smoothie for dinner. 

We recommend doing the reset for 1 to 2 days consecutively to start and then up to twice a week for maintenance. 

You may already be aware that collagen powder comes from animals, and is therefore not vegan. Collagen is sourced from the bones, skin, and connective tissue of cattle, pigs, horses, rabbits, or fish. But does plant-based collagen exist? And should you be supplementing with collagen powder?

 

WHAT IS COLLAGEN?

First, let's start with what collagen is and why we need it. Collagen is the most abundant protein in the body. It's one of the major building blocks of our bones, skin, muscles, tendons, and ligaments. It also helps with skin elasticity and that plump, youthful appearance. 

As we age, we naturally produce less collagen. After the age of 20, it's about one percent less each year. However, we can preserve the collagen we have by avoiding too much sugar or sunlight and not smoking.

 

SHOULD YOU SUPPLEMENT?

We can also choose supplement our diet. Collagen powders have become an increasingly popular choice, but come with their own set of issues: they are not plant-based (and many are turned-off by the thought of consuming the leftovers from slaughterhouses), they are unregulated by the FDA, and the research is still early in deciding how effective they actually are. 

Collagen is not naturally occurring in plants, and although scientists have developed a plant-based collagen from genetically modified bacteria and yeast, it is not yet widely available.

Regardless, studies seem to agree that the safest alternative seems to be working to preserve your existing collagen and find ways to naturally boost your body's own ability to produce it.

 

HOW TO NATURALLY BOOST COLLAGEN

We love a good secret weapon. We created Beauty Protein because we wanted a plant-based alternative to collagen that was safer. It is USDA Certified Organic because we believe in third-party testing and validation. 

It packs a powerful combo of collagen-boosting ingredients (40% of your daily Vitamin C needs, mushroom-sourced Vitamin D, and superfood Organic Baobab) along with gut-healing ones (organic prebiotic fiber and two of the most well-researched strains of probiotics) so it truly covers all of your bases.

Beauty Protein is designed to boost collagen production, increase cell renewal, and protect against oxidative damage—which can lead to signs of premature aging. It's the perfect plant-based alternative to collagen.