The BIÂN Blog

The ancient practice of cold plunging has been used for centuries to boost physical endurance, improve circulation, reduce inflammation, and enhance mental clarity. In this informative post, we'll walk you through the proper way to cold plunge, including its benefits, precautions, and duration. Read on to learn more about how cold plunging can transform your well-being.

Before we dive into the details, let's first define what cold plunging means. It's a type of hydrotherapy that involves immersing yourself in cold water (usually below 60°F) for a brief period. The cold water causes your blood vessels to constrict, which increases blood flow and oxygen delivery to your organs. The sudden change in temperature also triggers the release of endorphins, which can reduce pain and boost your mood.

Here are the steps to take a cold plunge properly:

1. Consult with a healthcare provider before starting. Cold plunging is not recommended for everyone, especially those with certain medical conditions. Talk to your doctor to ensure it's safe for you to try.
   
2. Start with a warm-up. Prior to entering the cold water, take a few minutes to warm up your body with some light exercises or stretches. This can help prevent muscle injuries.
   
3. Enter the cold water gradually. Don't jump into the water right away, as this can be shocking to your system. Instead, slowly immerse yourself in the water, allowing your body to adjust to the temperature.
   
4. Stay in for 3-5 minutes. Ideally, you should stay in the cold water for at least 3-5 minutes to reap the full benefits. Repeat this cycle up to 4 times. However, if you're a beginner, start with shorter intervals and work your way up. It's also recommended to alternate between the cold plunge and a steam room or infrared sauna for maximum effectiveness.
   
5. Hydrate and warm up afterwards. After your cold plunge, make sure to drink plenty of water and warm up your body with a dry towel or in the steam room.

Now that you know the proper way to cold plunge, let's discuss the precautions you should take. If you have a pre-existing medical condition, such as high blood pressure or heart disease, it's important to consult with your doctor before trying cold plunging. Pregnant women and those with injuries or open wounds should also avoid cold plunging. Additionally, if you're a beginner, start with shorter intervals and gradually increase the duration over time.

Cold plunging is a simple yet powerful way to boost your physical and mental health. It can enhance your immune system, reduce inflammation, and improve your mood. However, it's crucial to follow the proper steps and precautions to avoid any adverse effects.

BIÂN members have exclusive access to a luxurious cold plunge housed in a steam room in each genders' main locker rooms. Book a tour today and experience the benefits of cold plunging firsthand.

At BIÂN, our goal is to help our members live a vital life by focusing on physical, emotional, medical, and social health. One way we do this is through the BIÂN Juice Program. This program is designed to reduce body burden, rest digestion, eliminate potential food sensitivities, reduce inflammation, and reset your food cravings. Let's review the details of the program and how you can benefit from it.

PROGRAM BENEFITS

To lower our body burden, rest digestion, remove several potential food sensitivities/intolerances, reduce inflammation, increase nutrient density, crave healthy foods and set new intentions.

WHAT TO AVOID

Flooding the body with healing nourishment during your 3-day program is an opportunity to take a break from dietary factors that deplete and stress the system: refined food, sugar, food intolerance/sensitivity, overly complex meals, excessive caffeine & alcohol. Be intentional in avoiding alcohol, processed sugar/grain/flours, adding sugar to anything, soda, caffeine (coffee or tea) after 12:00 pm-noon. If you are reading a nutrition label and cannot pronounce or understand a listed ingredient or if there are more than 5 ingredients, it may be prudent to avoid it during your program.

NOURISHMENT

Our philosophy is that a juice program does not necessarily have to a severe caloric restriction, or a fasting period or a “cleanse”. Hunger is a natural healthy response and we encourage you to follow it. However, this program’s intention is to give the body a rest and nourish it with real foods. Our suggestion is to be plant-based during the program, meaning that dairy products & meat sources of protein should be minimized or refrained for the duration.  

Everyone is different, and it is ok to consume less than you’re used to, especially relative to your normal diet, but do not feel obligated to fast with juices being your only nourishment. Please use the optional suggested plant-based meal ideas or the BIAN provide meals to supplement your nutrition needs during this time, if needed.

Drink plenty of water, all day, beginning with 1-2 cups of water first thing in the morning during your program. (Again, optionally add half a squeezed lemon, a pinch of sea salt and/or a tablespoon of apple cider vinegar to this morning water before consuming IGNITE)

WHAT TO INCLUDE

Gentle 10-20-minute exercise periods (i.e. walking, yoga, pilates, stretch), 1-2 simple plant based meals if necessary (See suggested recipes or BIAN plant based, meals included in your program)

It is ok to take a break from intense cardiovascular or strength training during your program (i.e. HIIT training, crossfit, etc) as the intention of the program is to rest & to match your activity level to your nutrition/caloric intake, as applicable.

MANAGING HUNGER

Hydrate & rest. It is ok to have whole food snacks or BIAN meals during your program. The BIÂN Juice Reset includes a Doctor-created recipe guide to aid you in including beneficial whole foods throughout the reset. Do not feel obligated to severely calorically restrict to “cleanse” for the duration of your program

CAFFEINE

If you are someone who enjoys (depends on) some caffeine, this program could be an opportunity to explore that dependence. However, during the program, it is not necessary to completely give up caffeine but it is strongly suggested to finish consumption before 12 pm-noon each day so that sleep won’t be affected. A gift of the program is rest and you will likely find that you will sleep very deeply, because your body burden will be so light. Don’t compromise it with excessive caffeine.

AFTER THE PROGRAM

It is important to continue the momentum after a short juice program, focusing your initial meals after the program on real foods, minimally processed. Try to avoid making the first meal after the conclusion of your program to be overly complex, rich or processed. Take a breath & remember your intention of doing the program in the first place.

The BIÂN Juice Reset is one way we help our members live a vital life. By resting and nourishing your body with real foods and hydrating adequately, you give your body the chance to reset and heal. Remember to listen to your body and adapt the program as needed. At BIÂN, we value individualized care and believe that every person can benefit from a personalized approach to wellness. Take the time to explore what works best for you and continue the momentum beyond the program. By focusing on real, minimally processed foods and nourishing your body, you can enjoy a more vital life every day.

FAR infrared light has recently gained attention in the health and wellness industry as an innovative way to experience the benefits of heat therapy. Unlike traditional saunas that use steam or dry heat, FAR infrared saunas utilize infrared light to penetrate deeper into the skin and muscles for a host of health benefits. In this article, we'll explore the science behind FAR infrared light, its numerous advantages, and why BIÂN, a luxury private wellness club, is the perfect place to reap the rewards of this cutting-edge technology.

FAR Infrared Light: A Deeper Understanding

FAR infrared light is a form of electromagnetic radiation with wavelengths longer than visible light but shorter than microwaves. This unique property allows FAR infrared light to penetrate the skin up to 1.5 inches, targeting muscles, joints, and tissues more effectively than traditional heat sources.

Health Benefits of FAR Infrared Light

The deep penetration of FAR infrared heat offers a wide range of health benefits, including:

1. Detoxification: The increased perspiration induced by FAR infrared heat helps eliminate toxins from the body more efficiently than regular saunas.
2. Weight Loss: The elevated heart rate experienced during FAR infrared sessions can lead to increased calorie burning, aiding in weight loss.
3. Increased Circulation: FAR infrared heat promotes better blood flow, delivering more oxygen and nutrients to muscles and tissues while removing waste products.

FAR Infrared Heat in Fitness and Exercise

FAR infrared heat is becoming increasingly popular in fitness studios due to its various advantages, such as pain relief, reduced inflammation, and accelerated muscle recovery. Exercising in a heated environment can also improve flexibility and help prevent injuries.

Experience the FAR Infrared Difference at BIÂN

BIÂN, Chicago's premier luxury private wellness club, offers state-of-the-art heated classes that utilize FAR infrared technology to deliver an unparalleled fitness experience. Their diverse range of heated classes includes hot yoga, hot Pilates, hot cardio, and hot barre – all designed to help you achieve your health and wellness goals.

What sets BIÂN apart is their commitment to providing a hyper-individualized and community-based environment, ensuring that members receive the best possible care and support. With their expert team of wellness and medical providers, you can be confident that your experience at BIÂN will be tailored to your unique needs.

The Benefits of Exercising in a Heated Environment

Working out in a heated environment with FAR infrared heat offers numerous advantages, such as:

1. Enhanced Flexibility: The heat helps warm up muscles and tissues, allowing for a greater range of motion and reduced risk of injury.
2. Increased Calorie Burn: Exercising in a heated environment can lead to more calories burned due to the increased heart rate and metabolic activity.
3. Improved Muscle Recovery: The increased blood flow promoted by FAR infrared heat aids in muscle recovery, reducing soreness and inflammation after workouts.

FAR infrared light is revolutionizing the way we experience heat therapy, offering a host of health benefits that extend beyond traditional saunas. If you're looking to enhance your fitness routine while unlocking the full potential of FAR infrared heat, look no further than BIÂN. With their state-of-the-art facilities, expert team, and diverse heated class offerings, you'll be on your way to living a more vital life.

Did you know that the foods we eat have unique characteristics and energies? From the fiery heat of a cayenne pepper to the cooling nature of a cucumber, every food has its own essence. Even the way we prepare food affects its energetics. Have you ever wondered why you crave a cold gazpacho on a freezing day? It's all about the energetics of food.

Seasonal eating is the concept of choosing and preparing foods based on the seasons. Different crops are harvested during different times of the year, resulting in fall-winter and spring-summer foods. However, with the modern grocery store offering a plethora of options, we can have almost any ingredient at any time, thanks to long-distance transportation and artificial conditions. This has disconnected us from the reality that foods have a natural seasonality.

Imagine, just a century ago, it was nearly impossible to enjoy a papaya in January in Chicago. But now, it's a given. By adopting a seasonal eating approach, we can align our meals with what would have traditionally been available in our region, as well as adjust our cooking methods to match outdoor conditions.

There are numerous benefits to eating and cooking seasonally. Firstly, out-of-season foods are often picked prematurely, resulting in a loss of nutrients. Secondly, these foods can require chemicals and preservatives to stay fresh during long journeys, which can have negative effects on our health. On the other hand, choosing seasonal produce allows us to support local farmers and consume the healthy bacteria found in our local environment.

If you're interested in embracing seasonal eating, consider visiting farmers markets or participating in community supported agriculture (CSAs) programs in your area. By doing so, not only will you enjoy the freshness and nutrition of locally grown food, but you'll also contribute to a more sustainable food system.

Make a conscious choice to eat with the seasons and experience the many benefits it brings to your health and the world around you.

In spring, look for:

Asparagus
Artichokes
Bananas
Broccoli
Cabbage
Collard greens
Garlic
Peas
Dandelion Greens
Jicama
Mushrooms
Onions
Radishes

In summer, look for:

Bananas
Beets
Collard greens
Garlic
Kiwi
Nectarines
Peaches
Watermelon  

In fall, look for:

Bananas
Broccoli
Brussel sprouts
Beets Cabbage
Cauliflower
Collard Greens
Garlic
Peas
Jicama
Kale
Mushrooms
Onions
Radishes
Rutabagas

In winter, look for:  

Bananas
Brussel sprouts
Beets
Cabbage
Grapefruit
Dandelion greens
Jicama
Kale
Leeks
Onions
Pomegranates
Rutabagas

Skincare can be overwhelming and confusing, particularly for beginners. With so many products on the market, it's difficult to know where to start. But fear not! We will walk you through the basics of starting your skincare journey. We'll help you understand why it's important to ditch  the body wash for your face. We'll also guide you through the transition to a specified facial cleanser and recommend some of our favorite lightweight moisturizers. By the end of this post, you'll feel more confident taking care of your skin and ready to start your own personalized skincare routine.

The first step in starting your skincare journey is to ditch the body wash on your face. These products are typically harsh and can cause irritation and dryness. Instead, opt for a specified face cleanser. Many facial cleansers are pH balanced and specifically formulated for the face, making them less likely to cause irritation. They also provide a deeper clean, removing dirt and makeup more effectively. If you're unsure where to start, we recommend trying a gentle medical grade cleanser, such as AlumierMD SensiCalm cream cleanser, OBAGI foaming face wash or the Alastin Gentle Cleanser. These cleansers foams gently and rinses clean, leaving your skin feeling fresh.

Once you've made the switch to a facial cleanser, introduce a lightweight moisturizer to your routine. Moisturizers help keep your skin hydrated and can prevent premature aging. It's crucial to use a product that's lightweight and non-greasy, especially if you have oily or acne-prone skin. We love AlumierMD HydraCalm, Obagi Hydrate, and Alastin Ultra-Light moisturizer, which sinks in easily and don't leave a heavy residue. Begin applying in the morning before your SPF to protect and hydrated the skin throughout the day.  

As you get comfortable with a basic skincare routine, add in some extras, such as an exfoliant. Sunscreen is critical for protecting your skin from harmful UV rays that can cause skin cancer and premature aging. Aim for a physical broad-spectrum sunscreen with an SPF of at least 30. Apply it every day, even if it's cloudy outside. An exfoliant can help remove dead skin cells and improve the texture of your skin. Start by using a gentle, weekly scrub exfoliant. We love the Alastin ReSURFACE Skin Polish and the AlumierMD Enzymatic Peel. Avoid harsh scrubs that can damage your skin.

It's essential to be patient when starting your skincare journey. Your skin may take some time to adjust to new products, so don't be discouraged if you don't see immediate results. Stick to your routine and give it time to work. Also, be mindful of how your skin reacts to different products. If you notice any irritation or redness, discontinue use immediately. It's always a good idea to consult with a dermatologist if you have specific skin concerns.

Starting a skincare routine can be overwhelming, but it's essential for maintaining healthy, youthful skin. Start by ditching body wash on your face and switching to a facial cleanser. Introduce a lightweight moisturizer to keep your skin hydrated. As you get more comfortable, add in a gentle, weekly scrub exfoliant. Stick to your routine and be patient. Remember that everyone's skin is unique, so it's crucial to find products that work for you. With time and consistency, you'll notice a significant improvement in the overall appearance and health of your skin.

All products mentioned are available at BIÂN. Visit us at BIÂN Beauty for a complimentary consultation. Start your skincare journey today!

BIÂN Co-Founder and Chief Wellness Officer shares 3 principles to aid in organization, productivity, and happiness.

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When it comes to simplifying elements of your life, I believe there are 3 universal principles that can contribute to organization, productivity and happiness:

Release your grip: We often white knuckle through things in our lives meaning that we hold on tightly to beliefs, expectations, and desires. Often to find more organization, productivity, and happiness, one can simply release the hold that is had over a given situation and remember the purpose of it.

For example, if you are tired and not feeling your most "productive" self, you embrace it rather than resist it. Acknowledge the feeling and focus on the task/need at hand by finding the "MIT" - Most Important Thing -to tackle (maybe macro or micro). When you are holding too tightly, it is more difficult to see clearly. Another example is to release expectation on others, and trade it for appreciation. If there is one thing that we cannot control it is anyone else and their thoughts, beliefs and actions. Focus on what does work and use your own agency to create the outcome you desire. That is releasing the grip and making space for a life you desire.

Procrastination Sprints: There are many things that can make us feel more "organized, productive, and happy": and sometimes, those tasks are the things we put off or procrastinate on. Make the things you put off the most, a game. Making something a sprint can draw up the element of play into an area that ultimately is anything but.

For example, if you are moving and need to begin packing, rather than waiting until you absolutely need to start, schedule in "packing sprints." Short spurts of time (a sprint), that ignites momentum towards completion of a given task. The feeling of motivation, momentum, and progress is powerful. You can apply this to writing, or deadlines as well. Dose in short sprints, and observe your experience transform into a more enjoyable one.

Don't Delay: Delaying adds to anxiety which counteracts organization, productivity and happiness. "Putting this here just for now" vs putting it away in its proper place, then results in clutter. "Eating this even though I know it doesn't leave me feeling well" vs focusing on how you want to feel in the future and choosing that, results in not meting your health goals. "I will write back later" vs focusing on the completion of the task and closing of the loop, results in many unopened re and needed responses which then compiles. Do the things that are needed of you, right in the moment they are presented. In some cases, set the time in the day to complete things that may require a little more attention but in general, don't delay, just act!

These principles can be applied to most things! In addition, some of my favorite tips are:

• Pick up the phone to simplify and expedite (less text, less email, less noise).
• Schedule shorter (but more focused) meets. Time is valuable and also minimal these days in a busy world. Focus on impactful, shorter meetings or gatherings, so you don't put it off and maybe can fit multiple into an hour! (20 MIN/30 MIN/40 MIN N radically focused meetings or meetups).
• When you find a gift that works universally, buy it for many! (I bought probably 12 people the same cutting board for the Holidays because it was the "happy cutting board!" and who doesn't like that?)