The BIÂN Blog

Dr. Amy Robbins, Director of Mental Health at BIÂN, shares what "soul care" is and how to best practice it.

When we can live from our soul that is when we can truly live in alignment with our higher’s selves.   Our soul is the engine.  It is what gives us life and vitality.  When our soul is hurting, we can often see a psychical manifestation of symptoms.  Sometimes when I see patients in my practice with depression and anxiety, I immediately think about how they might be out of alignment with the essence of who they are.  I want to understand in what areas of their life have they perhaps sacrificed something that was important to them in the quest for some external validation or reward.

Tell Your Truth

‍Soul care is about being able to be true to yourself about who you are.  Perhaps your parents wanted you to be a doctor, so you went to medical school but now that you have the title, you are depressed and miserable.  When you really think about what YOU want, you would have much preferred to be a teacher,  working with young kids.  When the truth of you soul conflicts with the path in which you are on, that can be soul crushing and lead to psychological distress.  Being truthful with yourself, while quite challenging, is excellent soul care.

Embrace Painful Experiences as Growth Opportunities

Our soul is here to grow and learn.  Another way to take care of your soul is to look for the patterns that keep showing up in your life.  These patterns are often there to help us better ourselves.  Oftentimes, these experiences can be quite painful and we want to turn away from them, but the best thing we can do is to lean into them.

Seek Peace and Calm

Our soul wants peace, calm, joy, and love in our lives.  If those are not experiences we are having, the soul will cry out for help and this again can manifest in all types of psychological ways.   There are many different paths to bringing more peace and calm into your life.  You might be feeling pulled to spend more time with family (or less) depending on your situation.  You might be feeling like you want to spend more time outside, hiking or walking near water.  These bring us closer to our soul because these are the desires our soul seeks.  

Allow yourself to dream

When you can tap into your creativity and imagination and let go of the limits the ego places on us, the soul can only soar.  As children, we are encouraged to dream big and believe you can be anything but as adults our souls often get crushed but the realities and challenges of life.  Get back to dreaming big about what the qualities of your soul are and how you want to express them.  Then, find a way to make it happen.

In our quest for optimal health and well-being, it's imperative to examine the impact of sugar consumption on our bodies.

The Impact of Excessive Sugar Consumption:

Excessive sugar consumption, particularly in the form of fructose found in processed foods, can have detrimental effects on our health. Some key impacts include:

• Metabolic Disorders: Consuming excessive amounts of sugar is associated with an increased risk of metabolic disorders such as obesity, type 2 diabetes, and non-alcoholic fatty liver disease.
• Imbalance in Energy Intake: Sugary foods and drinks are often high in calories but low in nutritional value. This can lead to an imbalance in energy intake, promoting overeating without providing a feeling of fullness or satiety.
• Liver Fat Accumulation and Insulin Resistance: An excess of fructose consumption can result in fat accumulation in the liver, insulin resistance, elevated triglyceride levels, and other metabolic disturbances.
  

Choosing Healthier Alternatives:

To reduce the consumption of added sugars and promote overall health, it is essential to focus on a diet rich in fiber, healthy fats, and proteins. These elements contribute to satiety and help curb cravings for sugary foods. Additionally, opting for natural sugar substitutes can be a wise choice. Here are a few recommendations:

1. Stevia: Stevia is considered an ideal sugar substitute as it doesn't cause blood sugar spikes. It offers sweetness without the calories and can be used in moderation as an alternative to traditional sugar. However, it's important to note that even though stevia is a natural option, it is still significantly sweeter than naturally occurring sweetness, so moderation is key.‍
2. Other Natural Sweeteners: There are several other natural sweeteners available, such as honey, maple syrup, and coconut sugar. While they do contain calories and should also be consumed in moderation, they offer additional nutrients and a more natural profile compared to processed sugars.
   

Safety Concerns and Side Effects of Sugar Substitutes:

It is important to address potential safety concerns and side effects associated with sugar substitutes, particularly artificial sweeteners. Some studies have suggested a potential link between the consumption of artificial sweeteners and metabolic syndrome, along with weight gain. The intense sweetness of these sweeteners may disrupt the body's natural ability to regulate calorie intake and glucose management, potentially leading to increased cravings for sugary foods and overeating. Additionally, there is evidence that artificial sweeteners can negatively impact our gut microbiome, which plays a crucial role in various metabolic, immunologic, and psychological activities.

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Understanding the impact of sugar on our health is essential for making informed choices about our dietary habits. At BIÂN, we encourage our members to prioritize their well-being by adopting healthier alternatives to excessive sugar consumption. By choosing natural sugar substitutes like stevia and other options in moderation, individuals can reduce their intake of added sugars and promote overall health. Remember, maintaining a balanced and varied diet is key to living a vital life.

The throat chakra, located at the base of the throat, plays a vital role in communication, self-expression, and creativity. At BIÂN, Chicago's premier luxury private social and wellness club, we believe in nurturing all aspects of well-being, including the energy centers of the body. In this blog post, we will explore the concept of opening the throat chakra, signs that indicate its imbalance, the benefits of unblocking it, and a selection of yoga poses that can help activate this energetic center.

Understanding the Throat Chakra and Opening It:

The throat chakra, the fifth chakra, is associated with clear and authentic expression. When this energy center is open, it allows for effective communication, both with others and with oneself. To open the throat chakra means to activate and strengthen its energy flow, enabling clear articulation of thoughts, feelings, and ideas.

Signs of an Imbalanced Throat Chakra:

Several signs may indicate an imbalanced throat chakra, including:

• Difficulty expressing oneself clearly and effectively.
• Fear or anxiety related to public speaking or speaking in front of others.
• Creative blocks or a lack of ability to tap into one's artistic side.

Benefits of Opening the Throat Chakra:

Opening or unblocking the throat chakra can have several positive effects, including:

• Improved communication, allowing for effective and clear expression.
• Enhanced self-expression and the ability to tap into creativity.
• Overcoming fear and anxiety related to public speaking.
• Greater authenticity and confidence in sharing thoughts and ideas.

Yoga Poses to Activate the Throat Chakra:

1. Fish Pose (Matsyasana):

• Lie down on your back with your legs extended and your arms resting alongside your body.
• Slide your hands underneath your hips, palms facing down.
• Pressing your forearms and elbows into the ground, lift your chest and arch your back, creating a gentle backbend.
• Keep your head lifted or gently allow it to rest on the ground, depending on your comfort level.
• Hold the pose for 30 seconds to 1 minute, breathing deeply.
• Fish Pose stretches and stimulates the throat region, helping to open the throat chakra. It also expands the chest and promotes deep breathing, enhancing communication and self-expression.

2. Shoulderstand (Sarvangasana):

• Lie down on your back and bring your legs together, arms resting alongside your body.
• Lift your legs and pelvis off the ground, supporting your lower back with your hands.
• Continue to raise your legs until they are perpendicular to the floor, with your toes pointing upward.
• Keep your elbows close together and your hands supporting your lower back.
• Hold the pose for 30 seconds to 1 minute, focusing on steady breaths.
• Shoulderstand stimulates the throat chakra by allowing blood flow to the neck and throat region. It also promotes a sense of calmness and balances the energy flow in the body.

3. Bridge Pose (Setu Bandhasana):

• Lie down on your back with your knees bent and feet hip-width apart, heels close to your glutes.
• Place your arms alongside your body, palms facing down.
• Press your feet and arms firmly into the ground, and lift your hips up towards the ceiling.
• Roll your shoulders back and interlace your fingers underneath your pelvis, keeping your arms straight.
• Hold the pose for 30 seconds to 1 minute, breathing deeply.
• Bridge Pose opens the chest and throat, stimulating the throat chakra. It also stretches the neck and energizes the spine, promoting clarity in communication and self-expression.

4. Plow Pose (Halasana):

• Lie down on your back with your arms alongside your body, palms facing down.
• Lift your legs and hips off the ground, bringing your legs up and over your head.
• Place your hands on your lower back for support, keeping your elbows close together.
• Allow your legs to extend fully overhead, with your toes pointing towards the ground behind you.
• Hold the pose for 30 seconds to 1 minute, breathing deeply.
• Plow Pose stretches and stimulates the throat and neck region, activating the throat chakra. It also calms the mind and promotes a sense of introspection and self-reflection.

5. Camel Pose (Ustrasana):

• Kneel on the floor with your knees hip-width apart.
• Place your hands on your lower back, fingers pointing downward.
• Arch your back and lean back, gently dropping your head and looking upward or backward.
• If comfortable, reach your hands back one at a time to hold onto your heels.
• Hold the pose for 30 seconds to 1 minute, breathing deeply.
• Camel Pose opens the throat and chest, creating space for clear communication and self-expression. It also releases tension in the neck and shoulders, promoting emotional release and opening the heart.

6. Lion's Breath (Simhasana):

• Come to a kneeling position, with your knees hip-width apart and your hands resting on your thighs.
• Take a deep inhale through your nose.
• On the exhale open your mouth stick out your tongue and push all air out

7. Cobra Pose (Bhujangasana):

• Start by lying on your stomach on a yoga mat or comfortable surface.
• Place your palms down on the mat, close to your shoulders, with your fingers pointing forward.
• Bring your legs together and press the tops of your feet and thighs into the mat.
• Engage your core muscles by drawing your navel towards your spine.
• On an inhale, press your hands firmly into the mat and begin to straighten your arms, lifting your chest off the ground. Keep your hips and legs grounded.
• Roll your shoulders back and down, away from your ears, and broaden your collarbones.
• Keep your gaze forward or slightly upward, without straining your neck.
• As you lift your chest, avoid putting excessive pressure on your hands. Use the strength of your back muscles to support the pose.
• Take deep, steady breaths, allowing the chest to open and expand.
• Hold the pose for 15 to 30 seconds, gradually working your way up to longer durations as your practice progresses.
• To release the pose, exhale and slowly lower your chest and forehead back down to the mat.
• Cobra Pose is beneficial for opening and energizing the throat chakra in the following ways: Stretches the throat and neck: Cobra Pose gently stretches the muscles in the throat and neck, helping to release tension and tightness in the region associated with the throat chakra.

Opening the throat chakra is essential for clear communication, self-expression, and creativity. By incorporating yoga poses that target this energy center into your practice, you can enhance your ability to express yourself authentically and confidently. At BIÂN, we encourage our members to explore practices that promote holistic well-being, nurturing both the mind and body.

In the age of social media trends, the TikTok 12-30-3 workout has gained significant traction as a treadmill routine that promises a challenging cardio workout. At BIÂN, we recognize the importance of engaging people in physical activity and promoting healthier lifestyles. Let's take a closer look at the 12-30-3 workout, its benefits, and how it can be tailored to different fitness levels.

What is the TikTok 12-30-3 Workout?

The TikTok 12-30-3 workout entails setting your treadmill to an incline grade of 12, a speed of 3 miles per hour, and walking for 30 minutes. This routine gained popularity on social media platforms, attracting many individuals to give it a try and encouraging movement, which is a positive step considering the lack of daily activity among more than 60% of U.S adults, according to the CDC's recommendations.

What Does it Accomplish?

The effectiveness of the 12-30-3 workout varies depending on an individual's current fitness level. For sedentary individuals, this routine can be quite challenging and demanding, while physically fit individuals may experience it as a moderate cardio workout. Expect to feel the burn in your quads and calves during this routine. Beginners may find it helpful to hold onto the treadmill for support initially and gradually let go as they become more conditioned.

Understanding Heart Rate Zones and Cardiovascular Health:

The key to maximizing the benefits of the 12-30-3 workout lies in understanding heart rate zones and targeting the appropriate zone for your cardiovascular health. There are five heart rate zones, and the most popularly discussed currently is "Zone 2". In this zone, you aim to sustain the highest metabolic output and work rate while keeping your lactate level below two millimoles per liter. For most individuals, this zone corresponds to a continuous heart rate between 60-70% of their maximum heart rate (calculated as 220 minus your age). Exercising in Zone 2 allows you to exert effort while still maintaining the ability to carry on a conversation.

Benefits and Application:

Engaging in the 12-30-3 workout as a Zone 2 cardio training session can have several benefits, including improved aerobic capacity, weight management, enhanced efficiency of mitochondria (the powerhouse of cells), support for recovery, and the potential to reduce post-meal glucose spikes. By challenging yourself to maintain a conversation during this routine, you can gradually improve your conditioning and experience the rewards of cardiovascular fitness.

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The TikTok 12-30-3 workout has piqued the interest of many individuals looking for a challenging cardio-based routine. While it may be demanding, it offers an opportunity to engage in Zone 2 cardio training, benefiting both beginners and those with higher fitness levels. At BIÂN, we encourage our members to explore different workout formats and find what suits their individual needs and goals. Remember to consult with a fitness professional before starting any new exercise routine to ensure it aligns with your fitness level and overall well-being.

Establishing a nighttime routine that promotes relaxation can significantly improve the quality of your sleep. In this blog post, we will share practical tips and insights to help you make small changes to your evening routine and enhance your sleep.

1. Stick to a consistent sleep schedule:

Maintaining a regular sleep schedule, even on weekends, helps regulate your body's internal clock and promotes a better sleep-wake cycle. By going to bed and waking up at the same time every day, you train your body to anticipate sleep and wakefulness, leading to more restful nights.

2. Finish eating at least 3-4 hours before bedtime:

Allowing your body enough time to digest food before sleeping is crucial. Eating late at night can disrupt your sleep and metabolism as it forces your body into a daytime mode of physiology. Aim to finish your last meal or snack at least 3-4 hours before bedtime to optimize digestion and promote better sleep.

3. Create a relaxing bedtime routine:

Establishing a soothing routine before bed can signal to your body that it's time to wind down and prepare for sleep. Engage in activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. This transition helps quiet your mind and relax your body, setting the stage for a peaceful sleep.

4. Design a sleep-friendly environment:

Transform your bedroom into a sanctuary for sleep. Ensure that the room temperature is cool, ideally between 60 and 68 degrees Fahrenheit, as cooler temperatures promote better sleep. Make your bedroom as dark as possible by using blackout curtains or an eye mask. Consider using earplugs or a white noise machine to block out any distracting sounds. Investing in a comfortable mattress, pillows, and bedding that support a good night's sleep can also make a significant difference.

5. Limit exposure to electronic devices:

The blue light emitted by smartphones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Avoid using electronic devices for at least an hour before bedtime, and instead, engage in relaxing activities or read a physical book. This will help your body naturally wind down and prepare for restful sleep.

OTC Supplements for Better Sleep:

Before incorporating any over-the-counter (OTC) supplements into your routine, it is essential to consult with your doctor for personalized guidance. Here are a few supplements that may promote better sleep:

• Magnesium: Known for its relaxation properties, magnesium plays a role in improving sleep quality. Consider taking a magnesium supplement or incorporating magnesium-rich foods like almonds, spinach, and dark chocolate into your diet.
• Valerian Root: Used for centuries as a natural sleep aid, valerian root can help enhance sleep quality and reduce the time it takes to fall asleep. It is available in supplement form or as a tea.
• Chamomile: Sipping on a cup of chamomile tea before bed can have calming effects on the mind and body, making it easier to relax and fall asleep.
• Lavender: The scent of lavender has been shown to have a calming effect on the body and mind. Try using lavender essential oil in a diffuser or as a pillow spray to create a soothing atmosphere in your bedroom.

Remember, consistency is key when implementing these changes into your evening routine. By making small adjustments and prioritizing your sleep, you can enjoy more restful nights and wake up feeling refreshed and revitalized.

Resentment is a complex emotion that arises when we feel wronged or hurt by someone or something. It can be challenging to let go of resentment, but holding onto it can have negative effects on our well-being and relationships. In this blog post, we will explore the nature of resentment, its impact, and provide practical insights on how to release it. Join us on this journey towards emotional freedom and healing.

‍Understanding Resentment

Resentment is like a heavy burden that we carry within us. It can feel like intense anger, gripping us tightly and consuming our thoughts. To better identify and address this emotion, it can be helpful to think about where we hold it in our bodies. Is it a tightening in the chest or a tense clenching in the shoulders or jaw? By metaphorically understanding how our bodies react to resentment, we can gain insight into its presence and work towards addressing it.

Acceptance of Emotions

It's important to remember that any feeling, including resentment, is normal and okay to experience. The goal is not to suppress or avoid these emotions entirely but rather to recognize them and understand their root causes. Exploring why we are unable to let go of anger and why we feel wronged in certain situations can provide valuable insights into our resentment. By gaining a deeper understanding of our emotional history, we can begin the process of healing and moving forward.

The Negative Impact of Holding Resentment

Holding onto resentment for a long period can take a toll on both our mental and physical well-being. The stress caused by carrying this heavy emotional burden can manifest in various ways, impacting our overall health. Additionally, resentment can affect our relationships, pushing people away as we project our bitterness onto them. As Nelson Mandela famously said, "Resentment is like drinking poison and expecting it to kill your enemies." It ultimately harms us more than anyone else.

Common Reasons for Holding Resentment

1. Past Adverse Experiences: If we have repeatedly felt wronged or victimized throughout our lives, it can be even more challenging to let go of resentment. We may use it as a means of conveying our pain to others, but in reality, it only intensifies our own suffering.
2. Waiting for an Apology: Holding onto resentment often stems from waiting for an apology that may never come. However, withholding forgiveness rarely changes another person's behavior. Instead, it is essential to find a way to forgive and gently let go, not as a sign of giving in, but as an act of self-care and emotional liberation.
3. Protective Mechanism: In some cases, holding onto resentment serves as a protective mechanism. For example, if someone cheats on us in a relationship, resentment may prevent us from moving forward and risking potential future hurt. However, it is crucial to explore these defense mechanisms and understand that letting go does not mean giving up but rather prioritizing our own well-being.
   

Resentment is a weight that keeps us anchored in the past, preventing us from fully embracing the present and future. By understanding the nature of resentment, accepting our emotions, and exploring our motivations for holding onto it, we can embark on a journey towards emotional freedom. Remember, letting go of resentment is not about condoning hurtful actions, but rather about reclaiming our power and finding peace within ourselves.