The BIÂN Blog

Day 1

Welcome in the month by creating a Personal Mission for your Holiday 2024 season, New Year or simply the next 31 days - to create lasting ripples in your life? What is it that you want to feel?  

State this mission with as much specificity today and let this become a guiding pillar for the month. (Mar Soraparu, Co-Founder, Chief Wellness Officer)

Day 2

Begin (or continue) your breathwork practice utilizing Box Breathing.  (Dominica Fisher, Director of Meditative & Creative Exploration)

Box Breath or the Four-Part Breath

This breath can be done anywhere - sitting, laying down, or even standing in the grocery store line. This breath is taught to emergency workers (firefighters, EMTs, policemen, etc.) to quickly bring their systems from a fight or flight response to one of rest, digest and repair. If you’re feeling overwhelmed, this is a great way to bring the system back to a calm state.

If you’re already in a calm state, this breath is a beautiful way to deepen that feeling.

Method -

Breath in for a count of four.

Hold your breath for a count four.

Exhale for a count of four.

Hold no breath for a count of four.

Repeat the process three times (or more if you’re on a role). Also, you can increase count if you’d like, but remember this is not about challenging yourself, this is about calming the system. (Dominica Fisher, Director of Creative & Meditative Exploration)

Day 3

Gratitude is powerful and effects our neurobiology by activating serotonin and dopamine production. Think about some of the smaller, less thought-of aspects of your life that you are grateful for today - and take note of how this affects you emotionally and even physically. (Dr. Sandra Subotich, Director of Eastern Therapies)

Day 4

Ward-off winter blues by opening your windows to natural light first thing this morning. Take a few moments to bask in the daylight - witnessing your surroundings - and use this simple moment that can support your overall mental health. (Dr. Marcie Claybon, Medical Director)

Day 5

Today, when eating or drinking, just eat or drink, don’t do anything else. Sit down and take the time to enjoy what you are taking in. Open all the senses as you eat or drink. Look at the color, shapes, surface textures. Attend the smells and flavors in your mouth. Listen to the sounds of eating and drinking. (Dr. Ben Schuff, Director of Naturopathy & Nutrition)

Day6

Sensory walk without your phone. Take a walk without your phone and be present with nature. Take in the sounds, cultivate a deeper awareness of your surroundings and truly disconnect.  (Kelly Moore, Advisor, Master Instructor)

Day 7

Put your phone down at 7pm. Try putting away your phone (or any other device) at 7pm tonight. Experience the evening with your complete attention focused on those close to you, your self-care, and/or things that provide a deep sense of joy or relaxation. (Zac Walters, Director of Fitness)

Day 8

Phone a friend. When is the last time you picked up the phone, just because, vs texting them? That personal connection makes a huge difference. Better yet, asking them to go on a walk! (Dr. Amy Robbins, Director of Mental Health)  

Day 9

Increase your self-accountability. Being mindful of what is within your control and what isn’t, is a sure way to stay out of the dark waters. Ask yourself today, how you can hold yourself accountable a little bit more towards what you desire. (Tim Anderson, Director of F&B).

Day 10

Exercise - even if you don’t feel like it. Make it playful, recruit a crew, try something different, but stick to a fundamental pillar of your well-being with all of the holiday treats! (Ryan Maher, Chef).

Day 11

Take note of your highest energy hours in the day. Today, think about what time of the day you specifically feel the most energized, motivated, and focused. Begin to challenge your daily schedule and see what you can shift to these highly productive hours, to reorient how and when you do some of your deepest work, and what hours need extra energy. (Sri Sullivan, MD Director of Beauty).  

Day 12

Random acts of kindness. Deciding to contribute through service, random acts of kindness or other means of non-monetary support to others in need, can reconnect you to the depth and meaning of what the holidays symbolize. While this supports someone else, it directly impacts you in a positive way. (Think of the smallest of gesture that you can do today with someone you don’t typically interact with and observe the magic of this! (Mar Soraparu, Co-Founder, Chief Wellness Officer)

Day 13

Meditation Challenge: “Isn’t that interesting” - Noticing thoughts without judgment.

This meditation is to be done somewhere quiet, while sitting or laying down.  

Method -

To start set a timer for either three or five minutes then get into a comfortable position and take a few breaths into the belly allowing for a good sigh on the exhale. Then go ahead and just breath normally and as your thoughts come in, respond with ‘Isn’t that interesting’ without any judgment of what the thought is. It can be as simple as your mind wandering and remembering, “I have to do laundry.” and your response is “Isn’t that interesting.” Again - No Judgment.  It can be, “This is stupid” - response -‘Isn’t that interesting’

The purpose of this exercise is to allow yourself to have what I like to call a ‘brain dump’ - we have SO many thoughts that we dismiss throughout the day - and some tend to keep coming back as if the brain doesn’t trust that we’ve heard it. Also, there are those thoughts that create tension inside our bodies, and if those do come up, this is an incredible way of dissipating that tension without judgment. (Dominica Fisher, Director of Creative and Meditative Exploration).

Day 14

Name your emotions. Today, explore your inner dialouge and name your emotions to yourself (or someone else!) to uncover what affects your moods and how to keep them from taking over. Take a deep breath and simply be with the emotion in your body to begin to unravel stagnation. Resisting the emotion will add to the tension. (Dr. Sandra Subotich, Director of Eastern Therapies)

Day 15

Check in on your hand washing! Prevent illness during this higher cold/flu season. Keeping germs at bay can be significantly supported by regular hand washing and wearing masks in highly crowded areas. Take note of some of these basics to keep you healthy now, and all year long. (Dr. Marcie Claybon, Medical Director)

Day 16

Today when you eat, take a moment to look into the food or drink as if you could see backward, into its history. Use the power of imagination to see where it comes form and who many people might have been involved in bringing it to your plate. Think of the people who planted, weeded, and harvested the food, the truckers who transported it, the food packagers and plant workers, the grocer and check-out people, and the family members or other cooks who prepared the food. Thank those folks before you take a bite or sip. (Dr. Ben Schuff, Director of Naturopathy & Nutrition)

Day 17

Take a new route. On your walk, a drive, bike riding or however you get around, try a completely different route and pay attention to your surroundings. Breaking free of the ordinary and “mindless” routes, we can have a refreshingly mindful experience that can boost your mood, clear your mind, and offer perspective. (Mar Soraparu, Co-Founder, Chief Wellness Officer).

Day 18

Ask yourself, “What have I been resisting?” and consider leaning into it. Is it rest? Is it effort? Is it a project? Discover the hidden hurdles that you can overcome simply by checking in with yourself. (Dr. Sri Sullivan, Director of Beauty).

Day 19

Choose a daily task and focus all of your attention on this action. Loading/unloading the dishwasher, driving, getting coffee, making coffee, brushing your teeth, making your bed. When you focus on one task at a time, and begin to utilize this practice elsewhere in your life, you will discover all of the meditative moments of PRESENCE that you can take. This can reduce overwhelm, anxiety and allow for a brighter day. (Kelly Moore, Advisor &  Master Instructor).

Day 20

Digra or the Water Jug Breath

Method –  

Imagine that the body is a like a jug of water. When you inhale, fill the belly first, then keep inhaling and fill the chest and lastly on the same inhale fill the collar bones up to the neck. On the exhale reverse the process emptying the jug of water exhaling breath from the neck and collar bones then the chest and lastly releasing all breath from the belly. Repeat this process three times (or more if you’re on a role). This is best done if you’re sitting or laying down.

The effect of this breath will calm the mind, release muscle tension and increase oxygen supply keeping the lungs healthy. (Dominica Fisher, Director of Meditative & Creative Exploration).

Day 21

This mindfulness exercise is for whenever you’re eating today. After you take a bite, put the spoon or fork back down in the bowl or on the plate. Place your awareness on your mouth until that one bite as been enjoyed and swallowed. Only then pick up the utensil and take another bite. If you are eating with your hands, put the sandwich, apple or cookie down between bites. (Dr. Ben Schuff, Director of Naturopathy & Nutrition).

Day 22

Decide to be vulnerable. It can be difficult to open up to others however the importance of doing so can save someone else from sadness, loneliness, and overwhelm. Embracing vulnerability connects us in a deep and differentiated way that can support both parties in meaningful ways. (Dr. Amy Robbins, Director of Mental Health).

Day 23

Random Acts of Kindness. What is a gesture that you can do today that is kind or generous for someone whom you do not know? Think about striking up a conversation with someone at the coffee shop who is sitting alone, holding the door open for 3 people in a row, baking cookies and dropping them off at an elderly neighbors home, buying the person behind you a coffee, asking the store clerk what they are most excited about for the upcoming year. Think of something that can turn someone’s day around - and witness the beautiful change that your own mood will experience from doing so. (Mar Soraparu, Co-Founder, Chief Wellness Officer).

Day 24

Talking to your Water with Love and Gratitude.

Method -  

With your glass or bottle of water in hand, send thoughts of gratitude and love for the wonderful nutritional support the water will give your system when it’s inside the body; for hydrating you, keeping you healthy and also for flushing away anything that isn’t needed. A simple thank you and the feeling of gratitude sent to the water is all you need to do, oh and then of course drink. 😊

This short meditative practice comes from the work of Dr. Masaru Emoto. He took images of water crystals before and after prayer. And performed many other experiments with different types of music and even just words, showing that intent affects the crystalline structure of water. (Dominica Fisher, Director of Meditative & Creative Exploration).

Day 25

Use a mantra.

Today, choose one sentence to guide you through your day. “I am here” “I am aware” "Drop In” - as it relates to practicing presence. Mentally say this sentence, write it down, or verbally say it each time you observe your mind wandering from your current moment. (Mar Soraparu, Co-Founder, Chief Wellness Officer).

Day 26

"Change your situation or change your perspective"

You always have this choice - to either adjust your environment in the ways that are within your control, or adjust your thinking about any given scenario. Both contribute to you finding a positive outcome. This is leaning into personal responsibility. (Empowered vs Victim mindset).

"What other possibilities exist in this scenario?"

"What could I learn? and how can I grow?"

"What is my responsibility here?"

(Joe Fisher, Co-Founder, CEO)

Day 27

Today, focus on what you GET to do, vs GOT to do - and witness how this simple shift changes your “to do” mentality (Kevin Boehm, Co-Founder, Chairman)

Day 28

Incorporate the element of playfulness today. Where can you bring lightness or playfulness to your next meeting, outing or even for yourself today? Play is simply the practice of pleasure without expectation or result. (Robb Leone, Co-Founder, President)

Day 29

Rest and Resistance. When you find yourself resisting something such as rest, relaxation or even silence, listen to your mind, body, and soul - by simply embracing what it is that you are resisting. Rest with the resistance and call forth clarity and a new perspective. (Dr. Sri Sullivan, Director of Beauty).

Day 30  

Sweep the floors. Clean out the drawer, donate the toys/clothes/coats/old furniture, reorganize the closet and literally sweep the floors as your clear your space for moving into a future of clarity, peace and focus.  (Mar Soraparu, Co-Founder, Chief Wellness Officer).

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This form of moving meditation can help you enhance your mind-body connection, improve your focus, and bring a sense of calm to your daily routine. Here’s how you can get started, the benefits you might experience, and some troubleshooting tips along the way.

The Benefits of Walking Meditation

Walking meditation offers an accessible and effective way to integrate mindfulness into your daily routine. According to Mar Soraparu, Co-Founder and Chief Wellness Officer of BIÂN, "Walking, especially outdoors, is well-suited to meditation because there is less coordination to worry about versus rowing or running at a fast pace." The simplicity of walking allows you to focus on your surroundings and the sensations within your body, making it an ideal entry point for those new to meditation.

Soraparu emphasizes that once you’ve mastered the technique with walking, "you can translate it easily into other types of rhythmic cardio, like running, rowing, and cycling." This versatility means that walking meditation can serve as a foundation for further mindfulness practices in different forms of exercise.

How to Get Started

Starting a walking meditation practice can be straightforward. Here are some steps to guide you:

1. Focus on Your Breath

"Begin on focusing on your breathing," Soraparu advises. "Count your inhales and exhales to the count of four. Work your way up to as high of a count as you can manage without forcing too much breath." This initial focus on breath helps to center your mind and prepares you for the walking meditation.

2. Tune into Your Body

As you start walking, bring your attention to each step you take. Notice the movement of your toes, feet, and legs. Soraparu suggests, "You’ll probably be surprised to notice how many parts are involved in taking just one step." The slower you walk, the more sensations you’ll likely notice, helping you to stay present in the moment.

3. Tell Yourself a Story

Another technique Soraparu recommends is to "start to notice your surroundings and use a narration technique." As you walk, describe to yourself what you are seeing and observe the thoughts that arise. This practice can provide insights into your mental state and help you stay engaged with your environment.

Troubleshooting Tips

Like any new skill, walking meditation might take some time to master. Here are some tips from Soraparu to help you troubleshoot common challenges:

1. Power Down

"Turn your phone off and also try to walk solo," Soraparu advises. By minimizing distractions, you can better focus on your breathing and narration practice. When your mind wanders, gently guide it back to your focal points.

2. Practice Acceptance

Remember that meditation is a practice that can’t be perfected. "Every day we face new challenges, emotional states, and time constraints," Soraparu says. Allow yourself to practice moving meditation whenever and however you can, without striving for perfection.

Walking meditation is a versatile and accessible way to integrate mindfulness into your daily life. By following these steps and keeping Soraparu's insights in mind, you can reap the benefits of this calming practice. Whether you are new to meditation or looking to deepen your mindfulness practice, walking meditation offers a valuable tool for enhancing your overall well-being.

Glycemic Control and Mood Disorders

The association between glycemic control and mood disorders highlights how high consumption of processed carbohydrates can increase the risk of depression and anxiety. Processed carbs lead to significant fluctuations in blood glucose levels, triggering oxidative stress and requiring hormonal responses to maintain balance. These hormonal changes can impact anxiety, irritability, and hunger levels.

Dietary Inflammation and Mental Health

Observational studies have shown a link between depressive symptoms and "dietary inflammation," marked by a higher intake of inflammatory foods like refined carbohydrates and trans fats, along with a lower intake of anti-inflammatory foods such as polyphenols, antioxidants, and omega-3 fatty acids. Inflammation from these foods can impair cognition, affect the hippocampus, and damage the blood-brain barrier, exacerbating mental health issues.

Microbiome and Mental Wellness

The gut-brain axis plays a crucial role in mental health, with the microbiome influencing mood through neural, inflammatory, and hormonal pathways. Changes in the gut microbiome have been associated with mood alterations, potentially impacting neuroactive metabolites and gut permeability. While research is ongoing, the bidirectional communication between the gut and brain underscores the importance of a healthy microbiome for mental well-being.

Combatting Negative Effects Through Nutrition

To support mental health through nutrition, individuals can focus on:

• Glycemic Control: Limiting processed and refined carbohydrates to stabilize blood sugar levels and ensure a steady supply of nutrients to the brain.
• Inflammation Reduction: Increasing intake of polyphenols, found in fruits and vegetables, and polyunsaturated fats from sources like nuts, seeds, and fish, while avoiding trans fats commonly found in ultra-processed foods.
• Microbiome Health: Consuming a diet rich in fiber, polyphenols, and unsaturated fatty acids, such as the Mediterranean diet, to promote a diverse and healthy gut microbiome that produces anti-inflammatory metabolites.

By understanding the impact of different foods on mental health and making informed dietary choices, individuals can support their overall well-being and mental resilience. Remember, what you eat can truly nourish not just your body but also your mind. Stay informed, stay healthy, and nurture your mental health through mindful nutrition.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

What is Toxic Positivity?

Toxic positivity emerges as an emphasis on solely positive elements in every life situation, neglecting the nuanced human experience that encompasses both highs and lows. It signifies a struggle to confront or express difficult emotions, leading individuals to mask their true feelings under the guise of perpetual happiness. In a society where positivity is exalted to extreme levels, it's essential to recenter ourselves by acknowledging both the positive aspects and the inherent challenges of being human.

Impact on Mental Health

For those exhibiting toxic positivity, the danger lies in denying and suppressing genuine emotions, which can eventually manifest in physical symptoms and mental health issues. Suppressing emotions is akin to playing a futile game of "whack-a-mole" – unresolved feelings resurface in unexpected ways. Conversely, being on the receiving end of toxic positivity can feel dismissive and insincere, hindering authentic connection and discouraging sharing vulnerable experiences.

Recognizing Toxic Positivity

Toxic positivity can manifest through responses that diminish the authenticity of emotional experiences, such as deflecting hardships by overly emphasizing gratitude or attributing negative events to personal "negative vibes." Recognizing these patterns, whether directed towards oneself or others, is crucial in addressing and dismantling toxic positivity effectively.

Responding to Toxic Positivity

When confronted with toxic positivity, setting boundaries and expressing the need for genuine listening can foster healthier interactions. Communicating openly with individuals practicing toxic positivity about the importance of empathy and authentic acknowledgment of emotions can lead to more meaningful connections. Seeking support from a therapist can aid in navigating complex emotions without resorting to toxic positivity as a coping mechanism.

Breaking Free from Toxic Positivity

Escaping the cycle of toxic positivity involves embracing the entirety of the human experience, even the uncomfortable and unpleasant emotions. Instead of offering clichéd positive affirmations in challenging situations like grief or loss, practicing active listening and genuine empathy can provide solace and connection. Remember, it's not about fixing problems but offering support and validation in times of need.

Toxic positivity, though well-intentioned, can have detrimental effects on mental well-being. By fostering spaces that honor the multifaceted nature of human emotions and experiences, we can cultivate authenticity, empathy, and genuine connection. Let's strive to embrace the full spectrum of emotions that make us uniquely human, transcending the limitations of toxic positivity.

Have you ever considered the impact of working out your glutes on your overall well-being? Your glute muscles, known as the powerhouse of your body, play a crucial role in not just enhancing your physical appearance but also in transforming your life in ways you may not have imagined.

The Importance of Strong Glutes

The glutes, being the largest muscle group in your body, provide essential support for your body. When your glutes are not functioning optimally, the burden falls on your spine, potentially leading to discomfort and even debilitating back pain. By strengthening your glutes, you can alleviate this strain and allow your body to function as intended.

Benefits of Building Glute Muscles‍

1. Improved Balance and Posture

Strong glutes play a pivotal role in enhancing your balance, maintaining good posture, and facilitating smooth movements while walking. By incorporating glute-focused exercises into your workout routine, you can experience increased stability and grace in your daily activities.

2. Athletic Performance

Athleticism and strength go hand in hand, with strong glutes symbolizing power and agility. Whether you're sprinting, changing directions swiftly, or aiming for explosive jumps, your glute muscles are key players in driving these movements effectively.

Mastering Stair Climbing for Glute Development

1. Technique Matters

Stair climbing isn't just an excellent cardiovascular exercise; it's also a fantastic way to target your glutes and hamstrings. By optimizing your form—placing your entire foot on the stair, hinging your torso forward at a specific angle, and maintaining a neutral spine—you can intensify the engagement of your glute muscles.

2. Gradual Progression

Start your stair climbing routine with a manageable duration, focusing on perfecting your form. Gradually increase the time and intensity of your climbs to challenge your glutes further. Aim for longer sessions, incorporating steeper stairs for a greater impact on your glutes and overall conditioning.

Incorporating stair climbing into your fitness regimen not only enhances your glute and hamstring development but also boosts your stamina, strength, and endurance levels. Take the first step towards a stronger, more resilient body by harnessing the transformative power of glute workouts in your fitness journey. Remember, the journey to a healthier you begins with each step you take—one stair at a time!