"What is broken can be mended. What hurts can be healed. And no matter how hard it gets, the sun will rise again."
Wellness Starts When You Wake: Join Our 2 Week Challenge For Mindful Mornings

When it comes to meeting your wellness goals, what do you do to press ahead? Whether it's waking up an hour earlier to get your morning sweat in, taking a few minutes in the middle of the day to meditate, or reaching for a handful of nuts instead of a sugar-filled snack, you're finding ways to keep your health journey on track. To keep you inspired, mindbodygreen and  Evolution Fresh® invite you to join our #PressAheadChallenge series, kicking off with a focus on mindfulness - because a healthy mind leads to a healthy body.

There's something about morning people. They just seem to have it all figured out. And there may be something to that. Mornings are the foundation of our day. They set the tone for how we'll move through the world, they help us grab onto a few moments of gratitude, letting us set our intentions and press ahead for a purpose-driven day. Morning people may have an edge on the rest of us, but here's the truth: morning people aren't born, they're made.

To read more about the two week mindfulness challenge click  HERE!

7 Smartphone Habits of Highly Effective People

Today, just over a decade since smartphones entered our lives, we're beginning to suspect that their impact on our lives might not be entirely good. 

We feel busy but ineffective. Connected but lonely.

 The same technology that gives us freedom can also act like a leash-and the more tethered we become, the more it raises the question of who's actually in control.
The result is a paralyzing tension: We love our phones, but we often hate the way they make us feel. And no one seems to know what to do about it.

To read the 7 Habits of Highly Effective people click  here.

Hot Chocolate Oatmeal Is Here To Make Your Mornings Way More Delicious

It can be hard to motivate yourself to get out of bed in the morning, but knowing you have a delicious breakfast planned is certainly part of the battle.

  • 1 cup old-fashioned oats
  • 2 cups milk (cow's, almond, or coconut), divided
  • ½ teaspoon salt
  • Pinch of ground cinnamon
  • 3 tablespoons unsweetened cocoa powder
  • 2 tablespoons maple syrup (optional, or to taste)
  • 2 ounces bittersweet chocolate, chopped, plus extra for garnish
  • 1 teaspoon vanilla extract
In a saucepan, combine the oats and 1½ cups of the milk and place over medium-low heat. Add the salt and cinnamon and stir to combine. Cook, stirring often, for 15 minutes, or until the oats are super creamy. Remove from the heat. Stir in the cocoa, maple syrup, chocolate, and remaining ½ cup milk. Stir in the vanilla.
Serve with extra chopped chocolate on top.

Click HERE to read more!

It's peak mango season, so stock up and make these 6 savory recipes

Chances are you've seen mangoes on sale in the grocery store - many varieties are at their  peak availability from March to June . We enjoy the fruit many ways: plain, with a little pinch of salt and chile flakes, added to  desserts , or whirred into  smoothies . But mangoes also pair well in savory dishes, so we gathered several from our  archives  to consider.

  A tip: We strongly suggest cutting up many mangoes at once, to reduce prep time later. A container of mango chunks should keep in the refrigerator for about a week (or in the freezer for several months).

To learn how to make more delicious mango recipes click 

Yoga in the Park

Grab your yoga mat and join King of Pops for free yoga in the park from 6:30 - 7:30pm at the Carillon. 


Yoga will be led by Michelle Lee Landon and is accessible for all ages and all skill levels. 


On May 29 and June 5, King of Pops will feature Greater Richmond SCAN and donate 25% of pop sales after class to SCAN! 


For details and ongoing updates visit



Natural Allergy Adversaries
Looking for natural ways to fend off seasonal allergy symptoms? Sometimes the solutions are simple!
  • Keep allergens out! Keep windows closed or certain rooms pet-free to limit your exposure.
  • Cold and caffeine for puffy eyes. Caffeine-based creams or cold compresses can be especially soothing for irritated eyes.
  • Get buzzy! Some studies show pure, raw, local honey may help build natural antibodies to pollen.
  • Try a neti pot. This ancient Indian tradition provides a natural method of nasal cleansing.
  • Track pollen counts. Watch the news, listen to the radio or visit local weather websites to check pollen levels before you head out.
Foods that Pack a Fight!
Did you know you can eat your way to allergy relief? Many common foods have anti-inflammatory and antihistamine properties that soothe allergy symptoms.
  • Apples (contain flavonoids that fend off inflammation)
  • Red grapes (boast antioxidants and resveratrol; both fight inflammation)
  • Citrus fruits (their dose of vitamin C does wonders for cold and allergy symptoms)
  • Collard greens (rich in carotenoids which reduce allergic reactions)
  • Fish and nuts (both have properties that boost immunity and fight inflammation)
Outdoor Ergonomics
Yard work and gardening require stretching, caution and hydration just like traditional workouts do. Next time you work in the yard, be sure to follow these tips:
  • If using mechanical equipment, use a strap secured across your body to normalize your center of gravity.
  • Alternate using equipment on each side of your body.
  • Take frequent breaks.
  • Use proper lifting techniques.
  • Hold heavy equipment close to your body.
Spring Cleaning
Feeling the need to open the windows and clean the closets? Make sure to clean out your cleaning supplies, too. Rid your home of those that contain these common toxins:
  • Sodium hypochlorite, butyl cellosolve, nitrobenzene and thirourea
Read more here!
A Holistic Sleep Reset To Set You Up For More Energy This Spring

In the morning:
While sleeping in a little later this week may sound appealing, resist the temptation. Wake up at your normal time to help the body's internal clock regulate. Upon waking, drink water with lemon or apple cider vinegar to quickly hydrate and  kick-start your digestion

In the afternoon:
Come mid- to late-afternoon this week, you'll want to avoid pumping your system with anything that will keep you up at night, since your body will naturally want to fall asleep later anyway. Time to make energizing (but caffeine-free) tonics your new best friend. Gather the supplies for a  turmeric powder and ginger tonic or  adaptogenic potion at your desk, and make a ritual of practicing this small act of self-care that will set you up for a more restorative sleep.

In the evening:
The right bedtime routine can really set you up for success-and it doesn't have to take hours. Here's a quick but relaxing one that you can play with and make your own:
  • 30 minutes to 1 hour before bed, turn off your phone and all electronics in the bedroom.
  • Sip a cup of calming herbal tea (bonus if you want to use it to do a facial steam, too), and sit in bed with a book, journal, or something else low-tech.
  • Right before bed, sit up and begin to steady your breath. Work your way up to inhaling for a count of two, holding the breath for a count of one, exhaling gently for a count of four, and holding the breath for a count of one. Repeat for a few moments.
  • Internally express gratitude for three things that happened that day. If you have a particularly stressful day coming up, visualize yourself flowing through it with ease before lights out.
Click HERE to read more!


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