Online Resources to Help You Cope A Little Easier During The Coronavirus Quarantine

Kerry Roberts

Stay home.  Has the world ever been so unified under one single idea? As we each do our part for the greater good, we decided it was time to round up some resources for all social-distancers of all ages to find some solace during these hard times.  In times of crisis, Mr. Rogers tells us to look for the helpers--and there are amazing people and companies doing so much to help brighten this unsettling situation.  Here's our roundup of resources that might help you make it through these days at home: 

HEALTH 

Headspace: The meditation app has curated a collection of free resources tailored to the general public, employers/HR professionals, and teachers. Even better? Headspace is offering all healthcare workers working in a public health setting free access to Headspace Plus. Click here for more. 

Journey Live:  For those craving a side of community with your daily om, this meditation app offers live meditation classes, usually for a monthly or annual fee.  But for the rest of the month of March, Journey is giving users access to their live meditation classes for free.  Click here to sign up. 

YogaWorksJoin YogaWorks for free live stream classes throughout the day. The schedule is jam-packed with classes (around 3 offerings an hour!) for all levels.  

Fitness classes: The fitness world has risen to the occasion, finding creative ways to connect with their communities online.  This roundup of promotions (like 90 days free on the Peleton app) and classes (like Barry’s Bootcamp going on IG live) should cover most of your favorites. 

Also worth mentioning: keep tabs on your favorite local fitness/meditation studios or IG influencers who are also working hard to offer tons of free resources or low-cost options on their platforms.  Let's support local however we can! 

CULTURE

Art, Museums, and Music: If your brain can't take any more Netflix binging, it might be time to lean into some culture. From the comfort of your couch, you can visit some of the best art galleries and museums in the world, and even tune into a symphony or opera.  Click here for more. 

Libby: Anyone else trying to do their part by *not* overdoing it on the Amazon orders? So with many local libraries closed, we're giving our carts a rest and switching over to Libby, a free app that lets you borrow ebooks and digital audiobooks from your local library.  Click here for more. 

Masterclass: Take cooking classes from Gordon Ramsay, perfect the smoky eye with Bobbi Brown, or learn writing from Malcolm Gladwell.  For those of us who thought we wouldn't get around to learning for pleasure until retirement, now could actually be the time to dive into that hobby you've always wanted. 

KIDS

Brooklyn Public Library: Come for their daily virtual storytime, stay for the virtual Dungeons and Dragons. 

Virtual visits: Hang out with the animals (our fave: the baboons!) at the San Diego Zoo, ocean life at the  Monterey Bay Acquarium, or explore the surface of Mars with NASA's Curiosity Rover.  

DreamBox Learning: DreamBox is an adaptive, online K-8 math learning curriculum (you select your state's proficiency standards, the platform handles the rest) and is offering free access for parents for 90 days.

Lunchtime Doodles with Mo WillemsIf you can snag a spot live, join Mo Willems in his studio for a lunchtime doodle each weekday.  End up number 28,371 in the queue? (Yes, that happened to us.) Fear not--lunchtime doodles are recorded and can easily become breakfast doodles the next morning. 

Mindful SchoolsMindful Schools is offering free Zoom classes Tuesdays, Wednesdays, and Thursdays.  We didn't make it into Thursday's class (the Zoom was at max capacity) but did get an email with the recording. 

And while our collective sanity is important, most of all we want to wish you and your loved ones good health during this difficult time.  For those of you directly affected by the COVID-19 pandemic or fighting it on the front lines, our hearts are with you.  


 


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Immune-Boosting Foods

Kerry Roberts
Are you eating the foods your immune system loves? Here's a rundown of some immune system basics, the vitamins and minerals it needs to thrive, and some of our favorite foods to find them in.

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Meet Turmeric: Mother Nature's Golden Child

Kerry Roberts

We don't like to play superfood favorites around here, but's it is hard to argue with turmeric's powers. Whether it’s in a savory lentil dish or a tropical superfood smoothie, turmeric’s healing properties and versatility have made it a mainstay in everyday dishes for the health conscious....and curious. Tumeric’s popularity is hardly new, but it is shining brighter now than in has in recent history--it definitely wasn’t an ingredient in your mother’s can of Tab--so we deemed it time to dive a little deeper into this ancient superfood: 

A (Long) History of Benefits

Turmeric is a root from the ginger family known for it’s warm spicy flavor and vibrant orange color. Turmeric has been used in a variety of medical applications throughout history; it’s been noted to treat everything from digestive upset and menstrual cramps to cancer and rheumatoid arthritis. As an ancient medicinal herb, turmeric’s street cred can be traced as far back as 500 BCE, when it emerged as an important part of Ayurvedic medicine--so important that Ayurvedic literature contains over 100 different terms for turmeric, including jayanit, which translates to “one who is victorious over diseases." (We find this fact very cool.) 

Here's a few more ways turmeric shows up in Ayurvedic history books:

  • Inhaling fumes from burning turmeric was used to alleviate congestion,

  • Wounds and bruises were treated with turmeric juice,

  • Turmeric paste was applied to skin conditions from smallpox and chickenpox to blemishes and shingles.

According to Dr. Weill, population studies have shown that in India, where turmeric is consumed regularly, rates of Alzheimer’s Disease are low. It’s also a staple in traditional Chinese medicine, used for things like back pains and headaches. From today’s clinical perspective, turmeric’s primary benefits are its anti-oxidant and anti-inflammatory properties.  More research is being done to explore the efficacy of its many other benefits, which could include anti-cancer properties. Modern medicine (which is less than 100 years old!) has only begun to unearth the benefits of the superfood, but in ancient and traditional medicine, this spice has been working overtime for thousands of years.

I’m Sold. How Do I Start?

Google “turmeric recipes” and most likely you’ll get multi-step recipes for delicious stews, homemade face masks and fancy lattes. Not exactly things that fit *immediately* into reality. But fear not: we’ve got you covered. Behold the best I-can-do-this-right-away uses:

Blend it up. Turmeric is a fabulous addition to smoothies, adding a depth of flavor and warmth while delivering all its amazing health benefits. That’s why we’ve created Ripe Rebound, a fan-favorite tropical blend that features turmeric and ginger in nutritionist developed, chef-approved recipes that are packed with plant power and totally foolproof. 

Sprinkle it on. Turmeric has taken up residency in the spice isle of many grocery stores, and a bottle just might need to make its way into your spice rack. Sprinkle on roasted veggies and/or add it to soups as a gateway into the spice. 

Buy a bottle. Turmeric supplements are also a thing...and a popular one. Before you add it to your Amazon cart, be sure it’s a turmeric supplement and not just curcumin, which also popular but only part of turmeric’s amazing-ness. Also be sure it contains black pepper extract or piperine, which will help your body better absorb the turmeric.

Looking for a little more inspo? Try this recipe from Chef Heidi!

CHEF HEIDI'S TURMERIC HOT CIDER

3 cups fresh apple juice 

4 cups water

1/2 tsp turmeric

1/2 tsp cardamom

1” of fresh peeled ginger, roughly chopped (Feel free to add more if you prefer spice!)

2 bags of apple spice tea (I love Celestial Seasonings)

Honey to taste if you prefer a sweeter drink

Combine all ingredients in a pot and bring to a gentle boil. Turn heat off immediately and steep for 15-20 mins. Enjoy! 

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On Building Good Habits (And Making Them Stick)

Kerry Roberts

Today’s world can feel as chaotic as it is streamlined, making balance a *little* hard to come by.  Sometimes it can feel like we’re controlled by our packed schedules, the ding of our phone, the dog at the door, the kid with the piano lesson.  How much of our day is really in our control? Well, we have a number: Research has shown that over 45% of what we do in a day is controlled by habit, which is a pretty powerful number.  And it begs the question: how can we get an upper hand on our habits? In an effort to feel better in mind, body, and spirit, can we change our habits to serve our greater good? Caren Osten, a certified positive psychology life coach, gives us her take: 

Hi Caren! Thanks for joining us. First, could you talk a little about the nature of a habit? A habit is a behavior that we do with automaticity—we are going through the motions of performing an activity, like biting our nails or putting the potato chips in our mouth, for example, while on auto-pilot. We are often not even aware that we are doing the behavior. Many of our habits have been formed that way in our past, and it is only when we make a choice to try to change a habit that we begin to focus on it with a conscious awareness.

When a person wants to change some of their habits, how should they start? Habits are easy to continue because they are just that—habitual—and they don’t impose exertion on the brain since they are typically regular, or daily, activities we have acted on for a while, months and often years. But scientific research has confirmed that change is possible, and with an awareness of what triggers a behavior, we are able to respond differently and modify our habits, eventually creating new neural pathways in the brain. Some experts suggest paying attention to what triggers the behavior (sitting on the couch to watch a movie), and the habit (mindless munching). Once you have identified, and are mindful of when the trigger occurs, you can attempt to modify the behavior, perhaps considering healthier snacks or other ways to occupy your hands while binge-watching your favorite show (maybe that's why knitting is making a comeback?!) 

The phrase "healthy habits" can mean many different things, from cultivating positive relationships and setting personal boundaries to eating healthier and getting more sleep. Is there a certain area people should start in when trying to develop new or different habits? Everyone has their own unique set of habits and it’s really up to each individual to define the opportunities for better habits. Habit change is hard, and experts suggest working on one habit at a time. If you’d like to begin changing your relationship with technology, for example, perhaps make small changes each week to move toward a decreased dependence, such as putting your phone “to bed” in a room other than where you sleep, or leaving it behind when you walk your dog or exercise so you can be more mindful of your surroundings. Exercise, sleep and eating healthy are essential elements of good health and well-being, and there are many small steps you can take to improve your habits, such as meditating or doing a body scan to relax before bedtime, taking stairs rather than the elevator or biking rather than driving to work, and substituting sugar-filled drinks with water or herbal tea.

What tips do you have on how to stay motivated and encouraged while trying to build new habits? It’s a good idea to implement consistency when attempting to change a habit—performing the newer behavior at the same time each day, and every day. You may want to consider creating a challenge for yourself—such as a 30-day challenge which is said to be the approximate number of days when new habits begin to form. When working with my clients, we often agree on a challenge and they will report back about their progress. One client was aiming to become more social and friendly at work, so her challenge was to talk to at least one co-worker each day about something not having to do with work. She had to move out of her comfort zone to create this new behavior, and was ultimately happy with the outcome her new habit brought her.

 How do we measure success? When is a habit fully formed? It’s difficult to say when a habit is fully formed because research has shown that it can begin at 21 days and take up to a year—depending on the difficulty of the habit change. Consistency is key, and it’s also important to not beat yourself up if you have a set back. Treating ourselves with self-compassion, and giving ourselves permission to be human is important. Everyone struggles at some point with changing habits, so remember that you are not alone, and then take a moment to refocus your energies and begin again the next day.


Caren Osten is a certified positive psychology life coach and writer. She works with individuals and groups, who seek to cultivate greater positivity, clarity and calm as they navigate life's daily stresses, challenges and shifts. Caren leads workshops and speaks at conferences, businesses and organizations in which she shares the benefits, strategies and science of optimism, self-compassion, mindfulness, and resilience. A contributor to The New York Times, PsychologyToday.com, Mindful and other publications, Caren writes about health and wellbeing, travel and education. You can learn more about her work at www.carenosten.com

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How our freeze dried fruits make clean eating a cinch

Kerry Roberts

Let's takeout back to the early days, when Everipe was simply a twinkle in our founder Greg's eye. Tired of the shopping/washing/chopping/measuring cycle—that sometimes ended in spoiled produce or a #blenderfail—Greg set out to find a way to have his smoothie and drink it, too. (That idiom works here, right?) He switched to powders and found them joyless. He began asking himself if there could be a product that offered the convenience of a powder with the full sensory experience and clean nutrition of a whole food smoothie. The line of questioning and trail of research that ensued led him to one single solution: freeze drying. And we want to tell you a little more about it. 

Freeze Drying is a Natural, Ancient Process 

Your first encounter with freeze dried foods might have been a "NASA-approved" napoleon ice cream packet (we too found those super cool), but the process itself has been around far longer than man has been in space. 

Freeze drying practices date back to 1250 BC, when it was used by Incas to preserve food in the harsh climate of the Peruvian Andes.  They needed nourishing food that stored and travelled well.  Taking advantage of the warm days and cold nights of early summer in the high-altitude Andes, the Incas would repeatedly freeze and thaw potatoes, mashing the moisture out of them with their feet.  The result? Chuño, a freeze-dried potato that resembles a truffle and can be stored and eaten for up to a decade. No technology, no chemicals, no preservatives. It quite literally fed armies. Pretty impressive, right? 

Today, freeze drying doesn’t involve any mashing by foot (as fun and therapeutic as that sounds), but the process is still an entirely natural and extremely effective way to preserve fruits and vegetables. It involves nothing more than perfectly ripe produce and very cold temperatures: no chemicals, no preservatives, and no additives. 

It’s as Nutritious as it is Convenient  

Let’s start with a little scientific geekery: Freeze drying—or if you're feeling fancy, lyophilization—is a multi-step process.  First, fruits and veggies harvested at their peak ripeness (read: peak nutrition) are placed in a vacuum chamber at temperatures below freezing, where combination of low temperatures and low pressure allows the frozen water molecules to vaporize without ever entering a liquid phase.  The temperature is then slowly raised (but not the pressure!) to further dehydrate the fruits and veggies.  

The result? Fruits and veggies containing a very small amount of moisture, which allows for a longer shelf life while keeping their cellular structure intact.  And when the cellular structure of a raspberry is preserved, so is the nutritional value. The American Institute for Cancer Research has found that the antioxidants found in fresh fruits is about the same as in their freeze-dried versions. Freeze-drying can preserve up to 98% of the nutritional value while weighing only 20% of the produce in its original form. Lightweight, shelf stable, and super nutritious? Check, check, and check. 

What You See is What You Get (and Taste) 

The whole eat with your eyes thing? It's *very* true. Freeze drying allows for each ingredient in a blend to be in plain sight, just as it would be with a smoothie made from fresh ingredients.  This was part of that sensory experience that was missing for Greg when he tried powders. He could appreciate the utilitarian purpose of powders, but wanted the satisfaction of real food. If you think about the past applications of freeze-dried food, it fed armies, astronauts, and campers.  It doesn’t get much more utilitarian than that! But it’s also beautifully whole, preserving the color and shape of the fruit or vegetable. It also creates transparency between our customers and our product, which is super important to us. 

And as for flavor, freeze drying preserves the bold flavors of fresh fruits and veggies and blends into an exceptionally creamy and tasty smoothie, no added sugars or other hard-to-pronounce additives necessary.  

No need to jam up your freezer. 

While frozen fruits and veggies offer some of the same conveniences and nutritional perks as freeze-dried, frozen, single-serving smoothies create a separate problem: a monopoly on your freezer space. And while the fridge and the freezer are typically the prime real estate for the healthiest foods in your kitchen, freeze drying raises the standard on what your pantry is capable of. This is not your grandmother's can of green beans: it's bright, tasty, and nutritious.  

So when the berries turn fuzzy days before you expected (or when your week careened out of control and you totally expected it!) and or the contents of your fridge have been reduced to a few condiments and a suspect package of hot dogs, Everipe can help you can feel good about turning to your pantry for something convenient: fresh, whole foods in a tasty smoothie in 90 seconds. 

In the ever-evolving balance of healthy and convenient, freeze-dried simply hits all the marks. It’s all natural, void of any fillers, chemicals and artificial sweeteners.  It’s shelf stable and easy to store while offering a full sensory experience that powders and pre-made smoothies often lack.  And that's why it gets our first impression rose, perfect 10, Heisman Trophy and Nobel Prize.  
 
 

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Chia Seeds 101: Nutrition, Benefits and Recipes

Kerry Roberts

Your Comprehensive Guide To Chia Seeds
Everipe was born from a not-so-crazy notion: that good nutrition needs to be doable in today’s lifestyle.  We’re all about practical ways to eat clean, and chia seeds just vibe with that idea. They’re nutrition powerhouses, mild flavored, and super versatile. That’s why you can find them in every Everipe smoothie. Let’s take a deep dive into the greatness of the chia seed: 

 Mankind’s Love of Chia Goes Way Back (Yes, Even Before the '80s)

Chia-based foods are popping up everywhere and in every form (pudding! tortilla chips! baked goods!) but the truth is, their street cred goes way back—even before the cha-cha-cha-chia days. Stay with us here, because this is pretty interesting: chia seeds originated in Mexico and Guatemala as a food staple for the Aztecs and Mayans. Cultivated as early as 3500 BC, “chia” is the Aztec word for strength (see?) and were offered as a gift to Aztec gods in religious ceremonies. They were a major crop for Native American tribes, used for both food and medicinal purposes. And it’s true, the ancient seed took a hard left and became a novelty item for a number of years, but thankfully, that course has been righted (although chia pets are forever awesome) and the mighty seed is back again in mainstream cultures as a functional food. 

Though She Be But Small, She Is Mighty

If chia seeds ever had a LinkedIn profile, it would read something like this:

Superfood, 3500 BC-Present.  Resume highlights include:

  • Fiber Powerhouse

  • 7 grams of polyunsaturated fat per serving

  • 4.4. grams of complete protein per serving 

  • One serving contains 18% of the RDV for calcium

  • Abundant in trace minerals like manganese, phosphorus, copper, selenium, iron, magnesium, zinc and calcium

  • The richest plant source of omega-3 fatty acids  

  • Very big deal during the holiday season in the 1980s

    What’s In It For You? Potentially A Lot.

    The fiber in chia seeds can help support digestion and keep you full for longer.  According to Everipe’s resident Holistic Chef and Nutrition Consultant Heidi Kutzelnig, chia seeds contain an “insoluble fiber, meaning the body doesn’t fully break it down during the digestion process. Instead, chia seeds pass through the digestive tract intact. This helps in two major ways: to gently clean out your intestines of debris and allow you to feel full longer." Outside the digestive tract, fiber has been shown to support heart health, lower inflammation, and speed up metabolism.  Keep in mind, there is oodles of fiber in fruits and vegetables and chia seeds should be a balanced part of your overall intake. 

    According to the Harvard School of Public Health, those oh-so-good-for-you omega-3 fatty acids found in chia seeds have a “beneficial effect” on cardiovascular health, particularly by lowering cholesterol, regulating blood pressure, and decreasing inflammation. That being said, your diet should include multiple sources of Omega 3’s, as research has shown that some sources are more accessible to the body than others. 

    The minerals in chia help with a variety of systems and processes in the body, like heart health, bone health, tissue maintenance, metabolism, muscle development, and nerve health. Pretty important stuff, right? And some of the minerals in chia, like copper and manganese, are lacking in a modern diet, so three cheers for covering your bases! 

    As always, remember that chia seeds are best served as part of a balanced, well-rounded diet with plenty of fruits, veggies, and lean protein.  

    Our Favorite Uses 

    Chia seeds can be found in every blend of Everipe smoothies for all the super benefits listed above, and because they become gelatinous when blended, which is part of secret sauce in making our smoothies so creamy.  

    Chia seeds can be enjoyed raw, soaked, cooked or toasted. Because they are so versatile and have such a mild flavor, chia seeds are a go-to nutrient booster in baked goods and snacks.  And since they’re such an easy ingredient to work with (that whole #doablenutrition thing) we’ve got a versatile, fool-proof, holistic chef developed recipe for chia pudding:

    CHEF HEIDI’S CHIA PUDDING 

    There are many ways to prepare this lovely recipe. Here is a base recipe for chia “pudding.” Ready for this?

    INGREDIENTS:

    Non-Dairy Milk 
    From Heidi: Go nuts here! Coconut milk is my personal favorite, but rice, oat, and almond also work great (or try a flavored variety!).  Also, feel free to use dairy milk—I just prefer the taste/texture of the alternatives for this recipe.  Plus, they keep longer.
    Chia Seeds
    Vanilla Extract and/or Cocoa Powder

    DIRECTIONS (for a single serving):
    1. Add 3 Tbsp. chia seeds per 1 cup of liquid.
    2. Place in a container, shake well.
    From Heidi: I like mason jars best – they seal tight and keep longer. 
    3. Refrigerate to set overnight. This will keep for a week. 

    FLAVOR COMBOS TO TRY:
    1. Chocolate flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with ripe banana slices and nuts. 
    2. Vanilla flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with sweet berry chunks and crunchy granola
    3. Plain milk alternative with 1/2 tsp. pumpkin pie spice blend (you can find this at any major grocery store) and 1-2 tsp brown sugar (to taste) added to it (blend this first for best results, then add your chia seeds).  Top with banana slices.
    4. Vanilla flavored milk alternative with 2 tsp. black sesame seeds and 1-2 tsp. maple syrup (to taste) added to it (blend this first for best results, then add your chia seeds). Top with ripe sweet blueberries and black sesame seeds
    5. Coconut milk (I like the canned stuff best – full of flavor and no junk added) with 1-2 tsp. agave syrup (to taste) and 1/2 tsp. lime juice (blend this first for best results, then add your chia seeds). Top with fresh tropical fruit(s) like kiwi, mango, or papaya.

    TOPPING SUGGESTIONS 
    From Heidi: I like to add crunch on top, best to add after pudding has set/at time of serving so they stay crispy

    • Seed Blends
    • Crispy Granola 
    • Nuts 

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    What's So Super About Superfoods?

    Kerry Roberts
    What makes superfoods so super? We break down why, the best ways to eat them, and some of our favorites!

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