The BIÂN Blog

As the holiday season approaches, our calendars seem to overflow with festive engagements, shopping lists, financial burdens, and the pressure to create perfect moments for our loved ones. During this whirlwind, I rely on my transformative ally – mindfulness. I'm not here to offer clichéd advice or paint an idyllic picture of perfection; instead, I want to share my honest and vulnerable experience of how mindfulness practices, specifically breathwork, gratitude, and intention setting, have become my anchors in the storm of holiday overwhelm. I feel it is important to emphasize the word Practice. There are days and periods of time that the practice of mindfulness comes easier or more difficult. I strive to do my best and leave judgment out of how well I practiced that day. The next day is always a new opportunity to try, as the practice of mindfulness is ever changing as we navigate new and different chapters and seasons of our lives.

The holiday season can be a beautiful yet demanding time. The pressure to create magical experiences for family and friends often collides with the reality of tight schedules and endless to-do lists. It's easy to lose oneself in the chaos, but through mindfulness, I've found a sanctuary of perspective, laser sharp focus, and clear-headed action.

Breathwork:

In the hustle and bustle of holiday preparations, it's easy to forget the simplest yet most powerful tool we possess – our breath. Mindful breathing has become my refuge. When stress and anxiety threaten to engulf me, I take a moment to inhale deeply, and exhale slowly. Each breath is an anchor, grounding me in the present moment. In these stolen moments of respite, I rediscover clarity and composure. I can feel my heartbeat slow down and my muscles release tension. The best part of this practice is that I can do it no matter the situation, whether I am driving, in a meeting, staring at my screen, or in the middle of unproductive stress.

Gratitude:

Amidst the clamor of holiday expectations, it's easy to focus on what's lacking or what hasn't gone as planned. Gratitude, however, has the remarkable ability to shift our perspective. I've incorporated a daily gratitude practice into my breakfast routine with my family, taking a few moments each day to reflect on the blessings, both big and small, that surround us. This intentional focus on gratitude has become a powerful antidote to the stressors that inevitably arise during the holiday rush.

Intention Setting:

The holidays often bring a sense of urgency, a rush to check off tasks on an ever-expanding list. Intention setting has been my remedy to this overwhelming pace. Before diving into the day's activities, I take a moment to set an intention that I will bring with me throughout the day. My favorite intention that I utilize most days is: “At the end of my life looking back, how would I move through this thought, interaction, decision, or moment.” Incorporating the end-of-life perspective helps me navigate the complexities of life with a heightened awareness of what truly matters. A tangible example from my own life may look like this as it relates to quality time with loved ones:

• Intention: "At the end of my life looking back, how would I move through this moment with a loved one?"
• Application: When spending time with family or friends, I set the intention to be fully present. I put away distractions like phones and truly engage in the moment. I reflect on the significance of these connections and the memories being created.

• Benefit/Outcome: Applying this intention to quality time with loved ones can enhance the depth and richness of my relationships. By being fully present, I create meaningful experiences and memories that contribute to a sense of fulfillment and connection.

Other intentions can be as simple as being present, finding the gift or opportunity for growth in each situation, or making someone happy with an act of kindness. This intentional focus shapes my actions and responses, guiding me through the day.

In sharing my personal journey, I hope to convey that mindfulness is not a silver bullet that eliminates stress entirely. Rather, it's a tool that equips us to face the holidays and every day with resilience and grace. Mindfulness doesn't erase the demands of the holiday season; instead, it transforms our relationship with them.

This holiday season, I invite you to join me in embracing mindfulness not as a trend but as a lifeline. In the practice of mindfulness, we find strength and we discover the magic within the chaos.

Pigeon Pose is a popular posture in yoga known for its ability to enhance external hip rotation, ankle flexibility, and balance. While it offers several benefits, many individuals find it challenging due to the demands it places on strength and flexibility, particularly in the glutes. In this blog post, we will explore why Pigeon Pose tends to be difficult, the recommended duration for holding the pose, its benefits, common mistakes to avoid, and tips for incorporating it into your yoga practice.

‍Why is Pigeon Pose Difficult?

Pigeon Pose can be challenging because it targets tight areas of the body, specifically the glutes. For most people, the glute muscles are not adequately stretched or strengthened, leading to limited mobility in this region. As a result, assuming the correct alignment and maintaining the posture can be demanding.

‍How Long Should You Hold Pigeon Pose?

To fully experience the benefits of Pigeon Pose, it is recommended to hold the posture for a minimum of 30 seconds. However, for optimal results, extending the duration between 90 seconds and 3 minutes is preferable. This timeframe allows the body to gradually release tension and deeply stretch the targeted areas.

The Benefits of Pigeon Pose

Pigeon Pose offers numerous benefits for the body and mind:

1. Improved Hip Mobility: Pigeon Pose helps create space in the hips, promoting greater mobility and flexibility. Regular practice can alleviate tightness and discomfort in this area.‍
2. Enhanced Glute Activation: By engaging the glutes and stretching them simultaneously, Pigeon Pose strengthens and tones these muscles, contributing to overall lower body stability and support.‍
3. Increased Outer Hip Flexibility: The external rotation encouraged in Pigeon Pose targets the outer hip, allowing for greater range of motion and decreased stiffness.‍
4. Relaxation and Stress Relief: As with many yoga postures, Pigeon Pose promotes relaxation and can help release tension stored in the body. It offers a moment of calm and introspection, reducing stress levels.
   

Common Mistakes to Avoid

When practicing Pigeon Pose, it is essential to avoid some common mistakes:

1. Improper Knee Alignment: One prevalent error is aligning the knee directly with the hip. Instead, focus on bringing the knee to the outside of the wrist. This adjustment intensifies the stretch and encourages deeper external hip rotation.‍
2. Insufficient Sensation: If the pose does not feel intense enough, be explorative. Experiment with different alignments and variations to find the positioning that maximizes the stretch for you.
   

Adding Pigeon Pose to Your Yoga Practice‍

To make the most of Pigeon Pose, consider the following advice:

1. Timing is Key: Pigeon Pose is an intense stretch, so it is best incorporated toward the end of your yoga practice when your body is warmed up and sufficiently activated. Use it as a cool-down exercise to relax and release any residual tension.‍
2. Prioritize Warm-up: Before attempting Pigeon Pose, ensure you have warmed up the muscles and joints involved, especially your hips and glutes. Gentle stretches and movements focused on these areas will prepare your body for the pose.‍
3. Listen to Your Body: Pay attention to how your body responds to Pigeon Pose. If you experience pain or discomfort, modify the posture or seek guidance from a qualified yoga instructor.

Incorporating Pigeon Pose into your yoga practice can unlock a world of benefits, including improved hip mobility, enhanced glute strength, and increased flexibility. Although it may present initial challenges, with practice and mindful adjustments, you can conquer the difficulties and reap the rewards of this powerful pose.

A change in the seasons could also signify a need to switch up your daily skincare routine. When the weather gets colder the skin tends to become dry and what typically works for us during the spring and summer months may not keep our skin nourished during the cooler ones. What I advise BIÂN Beauty clients to first look at is how they moisturize. For example, in the spring/summer I recommend Alastin Ultra-Light Moisturizer and once winter rolls around, I replace with Alastin Ultra Nourishing Moisturizer. The same goes for my cleansers. I like to use a creamy cleanser in the winter instead of my gel cleansers in the spring/summer. On those extra cold days in Chicago I will also add a hydrating serum to put under my moisturizer. For me, Alumier Ultimate Boost Serum is my favorite! See some other tips to avoid the dreaded winter dry skin!

• Use a Gentle Cleanser: Choose a hydrating and gentle cleanser that doesn't strip away the natural oils of your skin. Look for products with ingredients like glycerin or hyaluronic acid.
• Exfoliate Regularly: Exfoliation helps remove dead skin cells, allowing moisturizers to penetrate better. However, don't over-exfoliate, as this can lead to further dryness. 1-2 times a week is usually sufficient.‍
• Hydrating Toner: Apply a hydrating toner with ingredients like hyaluronic acid to boost your skin's moisture levels. This can prepare your skin to better absorb subsequent products.‍
• Choose a Rich Moisturizer: Opt for a thicker, more emollient moisturizer during the winter. Look for ingredients such as shea butter, ceramides, and fatty acids. Consider using a separate night cream for added hydration overnight.‍
• Layering Skincare: Consider layering your skincare products. Start with the lightest consistency (like a toner) and gradually move to heavier products (like creams and oils) to seal in moisture.‍
• Add a Facial Oil: Facial oils, such as jojoba or argan oil, can provide an extra layer of protection and help to lock in moisture. Apply a few drops after your moisturizer.‍
• Use Sunscreen: Even in winter, UV rays can cause damage to your skin. Apply a broad-spectrum sunscreen with at least SPF 30, especially if you'll be spending time outdoors.‍
• Humidify Your Environment: Central heating systems can dry out the air, contributing to skin dryness. Use a humidifier in your home to add moisture to the air.‍
• Avoid Hot Water: Hot water can strip the skin of its natural oils. Use lukewarm water for showers and avoid prolonged exposure.‍
• Stay Hydrated: Drinking enough water is crucial for overall skin health. Hydrate your body from the inside out.‍
• Protect Your Skin: Wear protective clothing, such as scarves and gloves, to shield your skin from cold winds and low temperatures.‍
• Consider Overnight Masks: Use hydrating overnight masks or sleeping packs to give your skin an extra boost of moisture while you sleep.

Remember, everyone's skin is different, so it may take some experimentation to find the products and routine that work best for you. If you have specific skin concerns or conditions, it's always a good idea to consult with a dermatologist for personalized advice.

Loneliness has become an alarming trend that is affecting people of all ages. Despite living in a highly connected world, many individuals are experiencing feelings of isolation and a lack of meaningful connections. While the COVID-19 pandemic certainly played a role in limiting social interactions, there are deeper underlying factors at play.

Society is now awakening to the importance of genuine human connection. We are beginning to recognize our need for face-to-face interactions and meaningful conversations that go beyond surface-level exchanges. For far too long, we have settled for pleasantries and superficial interactions, suppressing our true desires for deeper connections. Thankfully, this is changing as people are becoming more vocal about their desire for authentic connections.

At BIÂN, we celebrate this shift and aim to provide a sanctuary and collective for individuals seeking a more vital and mindful life. Our community understands the significance of genuine connections and embraces the need for deeper human interactions. We offer an environment where members can engage in meaningful conversations and form authentic relationships.

To ensure a highly connected membership experience, we pair each member with a BIÂN Advisor. These advisors serve as compassionate partners, providing support and guidance throughout the membership journey. By focusing on the art of human connection, our professional leadership team creates a comfortable atmosphere where members can truly thrive.

Currently, we have over 800 members who actively participate in our effective and meaningful wellness programming. In addition to our studio fitness and meditation classes, we offer a wide range of programming that caters to our members' needs and interests. Collective Energetic healing events, roundtable discussions on mindset mastery, mindful consumption, trends in Western Medicine, nutrition, and workshops on various topics like pelvic health, menopause, entrepreneurship, and women in business are just a few examples.

With a team of over 6 in-house doctors and 15 wellness experts, we cover a broad spectrum of topics that foster personal growth and connection. These discussions and workshops create environments of openness and vulnerability, reminding us that we are all in this journey together.

At BIÂN, we believe that true wellness extends beyond physical health and encompasses mental and emotional well-being. By providing a platform for genuine human connection and offering meaningful programming, we aim to combat the loneliness trend and support individuals in their pursuit of a more fulfilling life.

With a strong focus on human connection and personalized support, we at BIÂN strive to provide our members with the tools and community they need to navigate the challenges of isolation and forge deeper connections. Together, we can overcome the loneliness epidemic and create a world where meaningful connections thrive.

Explore BIÂN today and book a complimentary, private tour to learn more.

The Best Foods for Gut Health: Dietary Fiber and Prebiotics

Dietary fiber, found in plant-based foods, is a type of carbohydrate that the human body cannot fully digest and absorb. This makes it essential for maintaining a healthy gut ecosystem. Dietary fibers are considered "prebiotics" because they serve as food for the beneficial microbes in our guts.

There are two primary types of dietary fiber:

1. Soluble Fiber: Soluble fiber dissolves in water to form a gel-like substance. It can be found in foods like oats, beans, lentils, fruits (such as apples and citrus fruits), nuts, flax seeds, and certain vegetables like carrots and cucumbers. Soluble fiber slows down digestion and absorption, improving blood sugar control. It also promotes the removal of cholesterol through stool and provides nourishment to the microbial populations in the gut.

2. Insoluble Fiber: Insoluble fiber does not dissolve in water and adds bulk to stool. It consists of polysaccharides found in whole grains, nuts, seeds, and many vegetables such as broccoli, cabbage, onions, tomatoes, and green leafy vegetables. Insoluble fiber helps move waste through the digestive system more effectively.

Probiotics: Supporting Your Gut Microbiome

Probiotics are live microbial cultures found in fermented foods like yogurt, kimchi, sauerkraut, miso, and kombucha. These foods help maintain a healthy balance of gut bacteria. For optimal results, it is recommended to consume probiotic-rich foods in combination with a diet rich in prebiotic dietary fiber. This synergy ensures a favorable environment for the growth of beneficial gut bacteria.

Omega-3 Fatty Acids: Reducing Inflammation

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, flax seeds, extra virgin olive oil, chia seeds, and walnuts, serve as anti-inflammatory agents in the body. Including these foods in your diet can help lower gut inflammation and support gut health.

The Worst Foods for Gut Health

While it's important to focus on the best foods for gut health, it's equally crucial to be aware of the worst foods that can negatively impact your gut microbiome:

1. Highly Processed Foods: These foods often contain artificial additives, preservatives, unhealthy fats, and high levels of sugar. The process of producing highly processed foods strips away dietary fiber, which is crucial for gut health.

2. Sugary Foods and Beverages: Excessive sugar consumption can disrupt the balance of gut bacteria, favoring the growth of less helpful species over beneficial ones.

3. Artificial Sweeteners: Some studies suggest that artificial sweeteners may alter the gut microbiome in ways that are not beneficial for gut health.

‍4. Excessive Red Meat Consumption (lack of dietary fiber): While red meat can be part of a balanced healthy diet, excessive consumption without sufficient dietary fiber intake can lead to imbalances in the gut microbiome.

5. Alcohol: Excessive alcohol consumption can negatively impact gut bacteria and the gut lining, potentially leading to inflammation.

Prioritizing gut health involves incorporating dietary fiber and prebiotics through plant-based foods. Probiotics from fermented foods and omega-3 fatty acids can further support gut health. On the other hand, highly processed foods, excessive sugar, artificial sweeteners, excessive red meat consumption, and alcohol should be limited to maintain a healthy gut environment.

By making informed choices and embracing a balanced diet focused on gut health, you can support your overall well-being and promote a vibrant digestive system. Remember, a healthy gut is the foundation for a healthier you!

Even in reasonably healthy individuals, aging is naturally associated with significant shifts in body composition, most notably a progressive loss of muscle mass related to nutritional, inflammatory, and hormonal factors.  Most of us are aware of the positive benefit of exercise at any age, but I think we’ve long underestimated the importance of maintaining and building strength.  I strongly encourage all of my patients, especially older individuals, to incorporate resistance training (using either dumbbells or their own body weight) at least 2-3 days/week.  It would be inaccurate to say that just walking or steady-state movement is enough if we’re truly aiming for a goal of vitality rather than merely longevity.

Balance training, through yoga or tai chi (for example), is also imperative to ward off the potential fall risk associated with aging. Hip fractures related to falls in elderly patients can set off a cascade of serious health complications, including blood clots, pneumonia, depression, and progressive loss of functionality.  

There is no one-size-fits-all nutritional recommendation for optimized long-term health.  A predominantly plant-based diet is arguably the best option for those at risk for cardiovascular disease, while a high-fat, low-carbohydrate diet may offer better protection against dementia.  Aiming to reduce the classic culprits for inflammation (sugar, alcohol, and processed foods) is always advised.  

Beyond the scope of physical wellness, there’s widespread understanding that living a long and healthy life is largely dependent on psychological well-being.  Having social connections and a sense of purpose contributes substantially to one’s ability to thrive, even in the midst of health-related challenges or limitations.  We could eat the perfect diet, exercise every day, and vigorously perform mental brain games, but these strategies offer very little in the grand scheme of things if performed in a vacuum.  Humans are inherently social beings, and the need for community support becomes all the more significant upon entering the later years of life.