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By Linda Knittel, Senior Editor

I’ve never been a laid-back person. Sure, my resting heart rate is incredibly low, but that’s only because I have been a dedicated runner since high school. My heart may be trained, but I can’t say the same for my mind. I’m someone who worries about deadlines and college funds, making a difference in the world and getting enough green veggies.

I deeply admire super-chill people. Before giving birth to my son, I fantasized about being one of those hippie moms who throws scheduled nap times to the wind; who doesn’t blink at sword fights in the dining room or floors covered in Legos. But that’s just not me; I can get easily frazzled. That’s why I’ve incorporated an assortment of calming techniques into my life. They are as much for me as they are for those around me.

The five practices on the next page help keep my body and mind resilient in the face of life’s daily pressures. I hope they can inspire your own chill-out practices.

FIND YOUR INNER CALM

FRIEND POWER! THE WOMEN’S MINERAL

FIVE BEAUTY SECRETS OF ROCK STARS

ACCESS THE SURPRISING GIFTS OF GRATITUDE

RECIPES YOUR BODY WILL LOVE

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What I’ve Learned All Women Want What always makes me thankful to be a woman is that whenever we come together, we always have something heartfelt to discuss. It’s through such conversations that I’ve learned one thing all women yearn for—time and meaningful ways to care for themselves.

Caring for others comes naturally to most women, so it’s a funny paradox that caring for ourselves can require such focus and effort. Once we carve out that time though, we approach life with a sparkle and have more energy to continue giving. Life is just a lot more enjoyable.

When my publisher told me the subject for this issue of Calmful Living, I knew I wanted to share ideas, tools and inspiration that support every woman’s quest for self-care. The result? A fresh, stress-less approach to women’s health that can benefit every woman.

Calmfully,

Anna Soref Editor in Chief

F I N D Y O U R I N N E R

Before giving birth to my son, I fantasized about being one of those hippie moms who throws scheduled nap times to the wind.

Contents

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I believe in supplements. I feel better when I take them regularly—especially magnesium. I have written about this mineral enough to know it’s needed for hundreds of functions in the body—everything from converting food to energy to keeping my heartbeat steady. Magnesium is also nature’s relaxant, and taking it every night before bed allows my muscles to fully relax and my nervous system to calm down. There is no doubt when I drink a teaspoon of Natural Calm® magnesium powder in water before bed I sleep better and wake more refreshed.

I love lists. I make them for everything: to-dos, groceries, house projects, summertime plans with my kiddo, book ideas—you name it. I used to have piles of them around my house; but now, thanks to the amazing app Wunderlist, the minute I think of something I need or want to do I just add it to its proper digital list. I even spend a few minutes last thing at night prioritizing tasks for the next day—usually picking just three that are must-dos. The simple act of cataloging what’s on my mind, and on my plate, gives me an immediate sense of calm—it frees me up to focus on the now.

My life changed the moment I first tried acupuncture. Thanks to a few strategically placed needles, I literally felt the energy moving inside me. Since then, each session is like flipping a reset button. Whether I need to boost my immune system, release tight muscles or simply calm down the fight-or-flight response caused by the barrage of daily life, acupuncture makes me feel better—calmer. Per-sonally, I don’t need to know how it works, but researchers at Georgetown University Medical Center have shown that acupuncture can significantly reduce the stress-hormone response to chronic stress.

Quiet helps me feel calm. I think, write and sleep better in silence. It lowers my heart rate and clears my mind. That said, I share my life with a seven-year-old boy whose favorite activities include acting out Star Wars battle scenes, blasting music and yelling questions at me from the other room. So I’ve had to find ways to mini-mize noise without minimizing his childhood. To do so, I rely on three things: earplugs for sleeping; mynoise.net, an online noise generator whose tropical rain and crack-ling fire sounds block out ambient noise when I need to focus; and “quiet time,” a half-hour or so each day when my son and I practice doing our own thing quietly by ourselves. Just reducing the din makes a world of differ-ence in my stress level.

Sip Your Way to Relaxation Write It Down

Flip the Reset ButtonGet Your Hush On

Exercise OftenExercise calms the body and mind. Yeah, yeah, you’ve heard this one many times before, but hear me out. Regu-lar exercise doesn’t have to take up half your day or consist of rolling tractor tires up a hill. Recent studies continue to show that twenty-minutes of interval exercise a few times a week might be the perfect amount for most people. A brand-new study even suggests that, over time, as little as one minute of sprint interval training can improve heart and metabolic markers similarly to those of traditional en-durance training. Each week I shoot for two twenty-minute runs plus one longer one, and one yoga or barre class. Some days all I have time for is a few sun salutations in my living room, but it usually does the trick. What’s right for you will depend on your body and lifestyle. Make the goal simple: move more and stress less.

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FriendPOWER!

By Anna Soref, Editor in Chief

I’m sitting on a terrace at the Nemacolin Spa in Pennsylvania, laughing. Not a tinkling trill but those guffaws where your eyes water and your hands go to your stomach because it hurts. I’m hanging with my squad, as my teenage daughters refer to my girlfriends, and we’re having a blast.

For a weekend we rule this resort—which is mostly empty because it’s off-season; hence our ability to afford a room. We stroll the grounds, stop for sips of tea or champagne, fill the restaurant with raucous banter, but one thing never stops—the talking. We cover the gamut: kids, work, climate change, vegan versus paleo, our dreams.

This weekend almost didn’t happen. Getting four busy women to leave it all behind for thirty-six hours isn’t easy. But as we take our exit to get us home to Cleveland, we can’t stop talking about how happy we are that we did; how revived and excited we feel after a mere thirty-six hours together.

The Benefits of Women’s FriendshipCurious about why spending time with my women friends can radically transform how I feel, I reach out to relationship specialist Jeanette Raymond, PhD, and author of Now You Want Me, Now You Don’t, to find out more.

“Part of it is that someone has the same kind of physical expe-rience and gender identity as you, so there’s a built-in tacit feeling of connection that you aren’t going to get with a man,” she says. It makes sense. My husband is my best friend and I certainly spend the most time talking with him, but there is that unique implicit understanding that comes with my women friends.

Then there’s the social support from these friendships that does more than just provide a good time—friends give us a sense of self-worth, Raymond asserts. I realize this as I consider my

I’m hanging with my squad, as my teenage daughters refer to my girlfriends, and we’re having a blast.

friendships: I am validated that I can provide the camaraderie and support my friends need. It makes me feel worthwhile, and it just feels good to help someone out. This can have quite a trickle-down effect of increasing independence and confidence, Raymond notes.

Apparently, friendship also promotes empathy, says Raymond. When we take on someone else’s perspective, we switch the channel from our own station. Not only does this enable us to offer our friends relevant support, but it can provide a broader lens from which we view our own lives—sometimes even the world. Plus, have you ever noticed that half the time you are suggesting a solution (like regular exercise) to a friend, you’re reminding yourself of it at the same time?

Thus, in a variety of ways, social ties may influence emotional and physical health and even longevity. Indeed, research shows that women live longer if they can make affiliations with other women that create a supportive underpinning—“it helps them deal with everyday stresses and strains in a more resilient way,” according to Raymond.

While I don’t have too many weekends away such as this, maybe one a year, I’ve learned to prioritize time with friends. It might be long walks in the neighborhood, chats at the local café or meeting up for dinner. I have one group with whom I have oc-casional text conversations—emojis and all.

Learning some of the proven benefits of friendship sheds a new light on my time with friends. It’s a green light that tells me to go for it—that the benefits go way beyond laughter and support. I think I’ll text my squad to schedule a walk. 5 6

For most people, supplementing is the best way to get enough magnesium. You can’t overdose on this vital mineral—as with vitamin C, the body will excrete any excess. A good index of magnesium levels is whether your bowels are comfortably loose, as constipation is a symptom of cellular magnesium deficiency. Eating foods containing smaller amounts of magnesium, such as some nuts, seeds and beans, is a good practice; but the majority of people are not get-ting their minimum daily requirement from their diets. This is where Natural Calm comes in. This #1-selling highly absorbable, water-soluble magnesium works quickly and effectively to ease stress, help you sleep and supply magnesium for hundreds of other processes in your body. Of course, talking about it is just talk. The only way to feel the difference in running your body at healthy magnesium levels is to try it. It’s called The Calm Experience.

Getting Enough Magnesium

Handle StressStress makes the body tense up, and magnesium is directly responsible for allowing it to relax again. However, if your magnesium levels are low, muscles stay contracted and nerves continue to fire. Over time this fight-or-flight-like state leads to muscle weakness, spasms and cramps, as well as tics, restlessness and anxiety. What’s more, when anxiety and stress go up, magnesium levels naturally decrease; thus a vicious cycle begins. The only way to break the cycle and restore a healthy state is to increase magnesium intake.

Protect Your Bones Magnesium plays a crucial role in the building of bone matrix. “Women have been told to take tons of cal-cium to keep bones strong, but the 2:1 calcium/magnesium ratio is a myth. It should actually be 1:1,”says Dean.

“Having too much calcium can make your muscles spasm, and can put you at risk for heart disease,” she says. Most women who eat dairy or calcium-fortified foods can easily reap the recommended 600–700 mg of calcium from their diet. Supple-menting with magnesium will then allow that calcium—as well as vita-min D—to build and protect bones.

Sleep BetterMagnesium doesn’t knock you out like a sleeping pill, but it does address many of the issues that interrupt sleep—calming nerves and relaxing muscles to help you get a good night of slumber—naturally. In order for your muscles to function properly, there needs to be the right amount of both calcium and magnesium within them. Calcium is what makes muscle fibers contract, whereas magnesium is what allows them to relax, leading to better sleep.

Having too much calcium compared to magnesium can also leave many cells in the body in a state of stimulation, making you feel nervous, anxious and ultimately sleepless. Upping your magnesium will help lower anxiety and improve slumber.

Womens

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MINERALMagnesium is best known as nature’s relaxant, but it plays so many important roles in the female body that it could easily be called “the women’s mineral.” Simply making sure your magnesium levels are optimal is one of the best and easiest health habits to adopt. Adequate magnesium is essential for over six hundred biochemical reactions in the body—every-thing from building cells, muscles and bone to staying calm in the face of stress.

“Pound for pound, women seem to need more magnesium than men,” says Carolyn Dean, MD, ND, author of The Magnesium Miracle. “We have more biochemical processing going on, and with all the multitasking we do, our magnesium stores are drained more quickly.”

Assessing magnesium deficiency is challenging, since nearly 99 percent of it is stored deep in our bones, cells and organs; blood tests are simply not a good gauge. Therefore, the presence of certain symptoms is often a better indicator. “Heart flutters, muscle spasms, headaches, sleeplessness, unexplained fatigue or weakness, PMS, and constipation are just a few of the symptoms of low magnesium,” says Dean, who recommends magnesium supplementation to 100 percent of her patients.

Increasing your magnesium intake can improve a lengthy list of conditions, but these three are likely on every woman’s health wish list.

3 Big Ways Magnesium Can Boost Your Health

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Five Beauty Secrets ofSteam or SaunaMany gyms these days offer saunas and steam rooms; if you don’t have access to one, get the hot water going in your shower, close the door and get it as steamy as you can take it. Relax for 20 minutes or so.

Benefits: These treatments cause you to sweat, which increases circulation and removes toxins in fat cells, skin and blood. Note: If you have high or low blood pressure or other medical conditions, consult your doctor before using steam or sauna.

Skin BrushingWhile the traditional Ayurvedic beauty technique calls for dry brushing before you shower, Francis says wet also works. Lightly stroke skin toward the direction of the heart, using a loofah or netlike sponge. Use a light touch—you’re increasing lymphatic flow, not exfoliating dead skin cells.

Benefits: Promotes detoxification and circulation of the lymph, and boosts the immune system.

Body Scrubs and Exfoliations

FacialsOnce a week treat your skin to a facial mask. Before applying the mask, open the pores using steam or a warm washcloth. Apply your mask of choice and allow it to rest on the skin for 20 minutes or so.

Benefits: Unclogs skin and helps remove dead cells so new, healthy skin can shine.

Calmful BathSoak for 20 minutes in magnesium-infused warm water and relax. Enjoy this at least once a week.

Benefits: Magnesium baths (Francis likes Natural Vitality’s Natural Calm Bath) help you relax and calm the mind while removing toxins, such as lactic acid, from soft tissues.

This is not about brushing your teeth, taking a quick shower or shaving your legs. A true beauty ritual refers to those times when you shut out the rest of the world and not just maintain your body, but care for it; love it. Remember the last time you gave yourself a facial? Afterwards you had glowing skin and a sense of accom-plishment, right? That’s because when you take time to care for your body, the benefits are more than skin deep—your sense of self-worth actually improves, says Gabrielle Francis, ND, who specializes in helping rock and roll performers stay healthy and is the author of The Rockstar Remedy. “When women regularly honor themselves by taking time to care for their bodies, they have a higher self-esteem and feel more grounded,” she says.

If it sounds like a win-win, that’s because it is. “When you treat yourself like a queen, you feel like a queen,” Francis notes. So now you’re thinking, great, but who has time? Luckily, the rituals we’re sug-gesting don’t require a spa, much money or—ta-dah!—much time. And, the benefits you’ll gain by

incorporating beauty rituals into your routine will give you greater vitality to enjoy your life more, Francis says. Sounds like a habit worth having!

Here are a few of Francis’s favorite beauty rituals that she practices herself and recommends to her rockstar clientele who need quick and easy—just like you.

Use fibrous materials (like a loofah) or natural salt- or sugar-based blends to exfoliate on the entire body.

Benefits: Removes dead cells on the skin’s surface to allow regeneration of underlying layers. This will improve your skin’s youthfulness and elasticity for a younger- and healthier-looking you.

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Each of us has more power than we realize to cultivate a life of abundance and appreciation. One way to do so: positively focused thinking in the form of thankfulness. Research suggests that establishing a daily practice of gratitude can strengthen your immune system, lower your blood pressure, support positive emotions like optimism and joy, and help you sleep better and exercise more.

The Power of Gratitude“Gratitude, I believe, has the power to do three things—to heal, to energize and to change lives,” says Robert A. Emmons, PhD. The world’s leading scientific expert on gratitude, Emmons is both a researcher and author of the book Thanks! How the New Science of Gratitude Can Make You Happier.

Being grateful doesn’t mean ignoring your suffering or pretending that there are no difficulties in life. In fact, says Emmons, it’s just the opposite: acknowledging and remembering our difficulties helps build what he calls our

“psychological immune system,” so we can appreciate what we have and fully celebrate the present.

Gratitude can also block toxic emotions that reduce well-being. “You can’t feel envy, resentment and regret while simultaneously experiencing gratitude,” Emmons says. “They’re incompatible feelings.”

Daily Gratitude Practices for a Life of Joy and CalmReady to make gratitude not just another good idea but a habit? Here are three practices that can deepen your sense of gratitude and support a life that is less stressful and more thankful.

Share Your IntentCommitting to thankfulness isn’t a solitary journey—it’s all about sharing. So enlist a group

of friends, and offer one another words of kindness and encouragement as you shift toward habits of gratitude. When someone’s kindness makes you feel grateful, tell them—even if they’re a stranger and you feel a little embarrassed. Share moments of gratitude with friends on social media. And make use of virtual communities like the Global Appreciation Project and Happify to support your commitment.

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GratitudeAccess the Surprising Gifts of

Keep a Gratitude JournalAs you move through your day, learn-ing to appreciate the small kindnesses

and little gestures in life can help shift your outlook in fundamental ways. Maybe it’s the way another driver made space for you as you merged on the highway, an extra friendly greet-ing from the barista at your local coffee shop, or considering positive aspects of co-workers. Whatever it is, write it down—and then take time at the end of the day to replay these moments and remember your appreciation.

2 Take a Gratitude WalkWhether you’re deep in the wilderness or strolling down a city street, take

time to appreciate everything going on around you. Bird songs, the breeze on your face, the smell of food cooking—all these are oppor-tunities to sense, savor and appreciate your surroundings. Simply by changing where you place your attention, you can begin to expe-rience the world as a richer, more supportive place than you ever imagined. And that’s good for everyone.

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We all know how important it is to take care of our bones and prevent osteoporosis. This Bone-Building Salad is a delicious way to get calcium, omega-3 fatty acids, anti-oxidants and plenty of fiber into your diet! Salmon is a wonderful source of protein for women, and the healthy fats it contains actually increase the absorption of the nu-trients in the accompanying greens. These microgreens not only look beautiful but pack an even bigger punch than the mature versions of the plants. Round out this meal with a cup of Natural Calm to give your bones the magnesium they need.

Prep time: 10 minsCook time: 10 minsServings: 2

Ingredients1 tablespoon coconut oilSea salt and pepperTwo (4–6 oz) portions of wild salmon2 cups raw kale, chopped2 cups green cabbage, shredded½ cup red cabbage, shredded2 tablespoons olive oil¼ teaspoon sea salt2 tablespoons balsamic vinegar1 tablespoon honey (optional)½ cup berries of choice⅔ cup microgreens

DirectionsHeat a pan over medium heat and add the coconut oil. Sprinkle the salmon with salt and pepper.

Cook the salmon fillets, non-skin side down, for 3–4 minutes, then flip and cook the rest of the way, until the inter-nal temperature reaches 145 degrees F.

While fish is cooking, combine the kale, cabbage, olive oil and sea salt in a large bowl. Using clean hands, “massage” the oil and salt onto the greens. Continue massaging greens for 2–3 minutes, until the texture has softened and the cabbage tastes slightly sweet. Toss with balsamic vinegar and honey (if desired).

Divide salad between two plates. Top with salmon and berries, and garnish with the microgreens. Serve immediately.

YOUR BODY WILL LOVERecipes

Bone-Building Salad

What better way to cool off on a hot day than with this Calming Rooibos Iced Tea? Rooibos is a caffeine-free botanical grown in South Africa that has become very popular due to its health benefits. Not only is rooibos tea high in calcium, potassium, zinc and antioxidants, but when combined with magnesium and the calming proper-ties of lavender, this drink is great at nourishing the body and calming the mind.

Prep time: 5 minsCook time: 0 minsServings: 2

Ingredients4 cups water2 tablespoons loose-leaf rooibos tea1 teaspoon dried lavender buds1 tablespoon + 1 teaspoon Lemon Flavor Natural Calm

DirectionsBring water to a boil.

Add the rooibos and lavender to a teapot and brew tea for 5 minutes. Stir in the Natural Calm.

Serve immediately, chilled over ice, or cool in the refrigerator for 1–2 hours and then enjoy cold.

For more recipes like these, visit CalmfulLiving.com.

This smoothie bowl is a wonderful way to start your day because it’s loaded with antioxidants, magnesium, healthy fats from avocado, and our secret ingredient: beans! Beans are a great source of fiber and protein, and when combined with the fruit in this smoothie, you won’t even realize you’re eating them!

Note: If your body struggles with digesting beans, skip the canned variety and try cooking them from scratch with a piece of kombu (edible seaweed) to increase their digest-ibility. Beans can also be omitted from this recipe and replaced with 1 cup of kale or spinach.

Prep time: 5 minsCook time: 0 minsServings: 1

Ingredients1 medium frozen banana, chopped1 cup frozen mixed berries¼ avocado, pitted and peeled¼ cup cannellini or white kidney beans2 teaspoons Raspberry-Lemon Flavor Natural Calm¾ cup dairy or non-dairy milkToppings of choice (fresh fruit, chopped nuts, chia seeds, etc.)

DirectionsAdd banana, berries, avocado, beans,

Calming Rooibos Iced TeaHealthy-Aging Smoothie Bowl

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© 2016 by Natural Vitality. All rights reserved.

Cover Image © Cavan Images / Offset.com.

Publisher: Ken Whitman

Director of Content: Anna Soref

Senior Editor: Linda Knittel

Copy Editor: Rosemary Delderfield

Design: Adam Cambridge

Natural Vitality Publishing grew out of Natural Vitality’s belief that a key to wellness is a positive personal perspective and a deep

regard for our shared planet. Our websites, online newsletters, print publications and eBooks offer free content that seeks to highlight our inherent power to realize great potential in our personal and

collective life experiences. www.calmfulliving.com www.naturalvitality.com

Today’s Happy & Healthy WomanFrom the editors of Calmful Living

Natural Vitality Publishing