The BIÂN Blog

Inflammation is a natural response by our bodies to injury or infection. It serves as a defense mechanism, helping to repair damaged tissues and fight off harmful pathogens. However, when inflammation becomes chronic or unbalanced, it can negatively impact our overall health and increase the risk of chronic diseases such as heart disease, diabetes, cancer, pain, and autoimmunity.

One crucial factor that plays a significant role in maintaining the balance of inflammation is our diet. The foods we consume have the power to either support or disrupt the body's natural inflammatory processes. By making informed dietary choices, we can effectively manage inflammation and promote optimal health.

The Role of Diet in Inflammation

Our daily eating habits present numerous opportunities to either enhance or hinder our overall bodily function. The foods we consume can significantly influence the balance of our body's microbiome, blood sugar levels, and immune system tendencies, ultimately impacting inflammation.

When we regularly consume ultra-processed foods and refined sugars, our physiology may undergo changes that disturb normal bodily function and impede the body's ability to recover and repair itself. On the other hand, consuming whole foods that our bodies readily recognize allows us to obtain essential nutrients necessary for maintaining balance and optimal functioning.

Foods That Help Reduce Inflammation

1. Fruits and Vegetables: Colorful fruits and vegetables are rich in antioxidants and phytochemicals, which help reduce inflammation. Incorporate a variety of berries, leafy greens, citrus fruits, and cruciferous vegetables into your diet. Enjoy them in smoothies, salads, or as a colorful side dish.
2. Omega-3 Fatty Acids: Foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts are high in omega-3 fatty acids, known for their anti-inflammatory properties. Include these foods in your meals to promote a healthy inflammatory response.
3. Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat, which provide dietary fiber and nutrients that can help reduce inflammation. Use them as the base for grain bowls, side dishes, or as a replacement for refined grains.
4. Nuts: Almonds, walnuts, and other nuts contain beneficial fats and antioxidants that can combat inflammation. Enjoy them as a snack, sprinkle them over salads, or incorporate them into homemade granola.
5. Spices and Herbs: Turmeric, ginger, green tea, and other spices and herbs contain compounds with anti-inflammatory properties. Incorporate these flavors into your cooking to enhance both taste and health benefits.
6. Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it an excellent choice for reducing inflammation. Use it in salad dressings, sautéing, or drizzle it over cooked vegetables.

Foods to Consume in Moderation

While some foods can help reduce inflammation, others should be consumed in moderation due to their potential to promote inflammation:

1. Processed and Sugary Foods: Highly processed foods, sugary snacks, and beverages often contain trans fats, high levels of sugar, and refined carbohydrates, all of which can contribute to inflammation. Limiting these foods can help maintain a healthier inflammatory balance.
2. Refined Carbohydrates: White bread, white rice, and other refined grains can cause a rapid increase in blood sugar and insulin levels, leading to inflammation. Opt for whole grains instead.
3. Excessive Omega-6 Fatty Acids: While omega-6 fatty acids are essential, an excessive intake can promote inflammation when not balanced with omega-3 fatty acids. Be mindful of vegetable oils used in processed foods and ensure a proper balance between omega-6 and omega-3 fatty acids.
4. Alcohol: Excessive alcohol consumption can contribute to inflammation in the liver and other organs. Limiting alcohol intake promotes overall health and reduces inflammation.

By being mindful of our food choices, we can positively impact our body's inflammatory response and reduce the risk of chronic diseases associated with inflammation. Opt for a well-balanced diet rich in whole foods, lean proteins, healthy fats, and a variety of fruits and vegetables. This approach can support optimal bodily function, promote healing, and maintain overall well-being.

Self-love is an essential aspect of our overall well-being and happiness. Yet, it can often feel challenging to prioritize our own needs and embrace self-compassion. In this blog post, we turn to Amy Robbins, Director of Mental Health at BIÂN, who shares practical tips for cultivating self-love. From keeping an inspirations folder to focusing on your own needs, these strategies can help lay the groundwork for a healthier relationship with yourself.

1. Keep an Inspirations Folder: According to Amy Robbins, one of her favorite tips for patients is to create an inspirations folder. This folder should contain loving messages, such as recommendation letters from old teachers, heartfelt birthday cards from friends, or positive write-ups from bosses. These reminders of others seeing the lovable parts of you can serve as a foundation for self-love, especially if it's something you find challenging.

2. Write Down Your Favorite Qualities: Take a moment to reflect and write down the qualities about yourself that you love and appreciate. We all have imperfections, but instead of fixating on what we dislike, challenge yourself to focus on the aspects you genuinely like and value. By intentionally recognizing and appreciating these qualities, you can gradually shift your perspective towards self-love and acceptance.

3. Say Yes to Yourself: When we think about setting boundaries, it's often seen as a negative act. However, in reality, saying no to certain things is actually saying yes to ourselves. Identify the areas in your life where you want to prioritize your own needs more. By actively choosing to say yes to yourself, saying no to other demands becomes easier and allows you to nurture self-love.

4. Find Someone with Whom You Can Be Yourself: Authentic self-expression and vulnerability are crucial components of self-love. Seek out at least one person in your life whom you can trust and be your true self around. Open up to them, allowing yourself to be vulnerable, and observe how they respond. True friendships foster self-love, as they provide a safe space for genuine connection and acceptance.

5. Focus on Yourself: Often, we spend excessive time and energy focusing on others' thoughts and feelings about us. However, the reality is that most people don't dedicate much attention to us. Shift your focus inward and find ways to nourish yourself, both through small acts of self-care and larger moments of indulgence. It could be as simple as taking a solo walk or treating yourself to a cup of coffee at your favorite café. Alternatively, saving up for a dream vacation can become a long-term act of self-love, providing months or even years of mini self-care experiences.

Cultivating self-love is a lifelong journey that requires consistent effort and self-reflection. By implementing these practical tips, you can begin to build a healthier relationship with yourself. Whether it's through maintaining an inspirations folder, appreciating your own qualities, setting boundaries, nurturing authentic connections, or prioritizing your own needs, each step contributes to the development of self-love. Remember, self-love is a powerful force that can positively impact your overall well-being, relationships, and quality of life. Start embracing self-love today and watch as it blossoms into a lifelong practice of self-care and acceptance.

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.

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.

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.

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.