The BIÂN Blog

Meditation, a timeless practice celebrated for its profound impact on mental and emotional well-being, offers a sanctuary of calm in our fast-paced lives. At BIÂN, we prioritize the integration of meditation into daily routines, embracing its transformative potential to nurture a balanced and harmonious existence. In this guide, I will explore the nuances of morning meditation, shedding light on its benefits, ideal duration, recommended practices, and insightful tips for initiating a fulfilling meditation journey from the comfort of your home.

Embracing the Flexibility of Meditation Timing

The question often arises: what is the best time of day to meditate? The truth is, there is no one-size-fits-all answer. The beauty of meditation lies in its adaptability to fit seamlessly into diverse lifestyles. Whether it's the tranquil ambiance of early morning or the serene moments before bedtime, any time allocated for meditation, even just 10-15 minutes, is an invaluable investment in self-care. Long-term meditators exhibit denser gray matter, indicating enhanced cognitive flexibility and emotional resilience, emphasizing the boundless benefits of this practice regardless of the time of day.

The Morning Meditation Advantage

Meditating in the morning presents a gateway to embrace the day with tranquility and composure. By commencing the day with a peaceful interlude, you set the stage for a harmonious and centered mindset, thus paving the way for a more balanced and grounded experience throughout the day. Furthermore, the act of meditating in the morning allows for a deliberate and unhurried commencement to the day, mitigating the stress of time constraints and instilling a sense of purposeful intention.

Nurturing Your Inner Harmony: Ideal Duration for Meditation

For those embarking on their meditation journey, any duration is commendable, even a brief 5-minute session yields remarkable benefits. As you gradually familiarize yourself with the practice, extending the duration to 10-15 minutes allows for a deeper immersion into the healing alpha/theta state, amplifying the restorative effects on the mind and body. Occasionally, longer sessions, spanning up to 45 minutes, serve as therapeutic intervals for contemplation and introspection, especially during challenging phases of life. Remember, the essence of meditation transcends the quantitative aspect; the focus should revolve around embracing the practice with child-like curiosity and joy, devoid of self-imposed stress regarding duration or frequency.

Intention-Setting Meditations: A Morning Ritual

Intention-setting meditations, rooted in visualization and positive affirmation, evoke a sense of empowerment and alignment with one's aspirations. Envisioning your day unfolding harmoniously or visualizing a protective shield against negative energy are potent practices to foster a positive and resilient mindset. Embracing mantras that resonate with your innermost desires, such as "The people I’m looking for are looking for me," can infuse your day with purpose and positivity. Intention setting through visualization, although perceived as esoteric by some, mirrors the visualization practices embraced by professional athletes, underlining its efficacy in shaping personal narratives and outcomes.

Initiating a Home Meditation Practice: Practical Tips

Initiating a meditation practice within the comfort of your home beckons a world of tranquil possibilities. Whether seated on a chair, cushion, or even reclined on a bed, the key lies in cultivating a comfortable and undisturbed space for your practice. If embarking on this journey as a novice, guided meditations provide an anchoring point for the wandering mind, serving as a conduit to discern your preferred meditation styles. Embrace the aid of platforms such as Insight Timer, Calm, or YouTube for an array of recorded meditations to guide your introspective odyssey. Amidst the inevitable drifts of the mind, gently acknowledging the thoughts with a non-judgmental "Isn’t that interesting" serves as a subtle cue to realign your focus, thus breaking free from unconscious patterns and fostering mindfulness.

Empower Your Journey with Meditation

Meditation, a timeless ritual revered for its profound healing and centering attributes, beckons individuals to embark on a journey of self-discovery and tranquility. Embracing the fluidity of meditation timing, nurturing intentions through visualization, and fostering a nurturing home practice are pivotal elements in crafting a fulfilling meditation journey. Let us embark on this odyssey with unwavering curiosity and an open heart, savoring the resplendent moments of inner stillness and connection.

Black rice, also known as "Forbidden Rice," has captured the attention of health enthusiasts and culinary aficionados alike due to its unique flavor, rich nutrient profile, and striking black color. This ancient grain, which has been revered as a staple in many parts of Asia throughout history, offers a plethora of health benefits that set it apart from its white or brown counterparts.

What Makes Black Rice Unique?

Black rice boasts a distinctive taste and nutrient composition that distinguishes it from other varieties of rice. It is notably high in antioxidants, particularly anthocyanins, which are commonly found in red and purple berries, grapes, plums, and cabbage. These antioxidants play a pivotal role in combating oxidative stress, a natural byproduct of metabolism that can become imbalanced due to suboptimal dietary and lifestyle factors.

Health Benefits of Black Rice

1. Antioxidant Richness: The standout feature of black rice lies in its exceptional antioxidant content, particularly the abundance of anthocyanins. These antioxidants play a crucial role in mitigating oxidative stress, thereby promoting overall well-being.
2. Abundant Fiber: Retaining its outer bran layer sets black rice apart as a rich source of dietary fiber. Consumption of black rice supports digestive health by enhancing regular bowel movements and promoting the growth of a robust gut microbiome.
3. Nutrient Dense: Black rice contains essential nutrients such as iron, copper, zinc, and vitamin E, contributing to a well-rounded and nourishing dietary choice.
4. Gluten Sensitivity: For individuals concerned about gluten sensitivity, black rice presents a nutritious alternative due to its gluten-free nature.

Incorporating Black Rice into Your Diet

While black rice offers numerous health benefits, it's advisable to rotate the grains in your diet to ensure a diverse nutrient intake. Daily consumption may lead to potential exposure to heavy metals, particularly arsenic, which can be associated with the ground and water where the rice is grown. To mitigate this risk, rinsing and soaking the rice before cooking is recommended.

Considerations and Cooking Tips

It's important to note that black rice generally requires a longer cooking time compared to white or brown rice. While this may pose a challenge for those seeking quick meal options, proper preparation techniques such as soaking or using a pressure cooker can help reduce cooking time while still reaping the nutritional rewards.

The remarkable qualities of black rice make it a valuable addition to a wholesome diet, offering a spectrum of health benefits that contribute to overall well-being. Its unique flavor, nutrient richness, and antioxidant prowess position it as a compelling choice for those seeking to elevate their culinary and nutritional experiences.

Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.

In the realm of skincare, the notion of a one-size-fits-all approach is rapidly becoming outdated. The rise of customized skincare protocols has emerged as a pivotal shift in the beauty industry, prioritizing personalized routines over generic product recommendations. At BIÂN Beauty, we understand the significance of delving into a tailored skincare regimen to address individual concerns and maximize the potential for radiant, healthy skin.

The crux of scrutinizing a skincare routine lies in the identification of ingredients that may be contributing to adverse symptoms or side effects. Rather than hastily diagnosing individuals with specific skin conditions like rosacea or acne, it is imperative to first eliminate potentially problematic ingredients. For instance, individuals experiencing persistent redness or visible capillaries may be unaware that certain ingredients and fragrances, such as caffeine, menthol, mint, peppermint, and camphor, have the propensity to increase microcirculation of blood in the skin, leading to the dilation of blood vessels around the nose and cheeks. These ingredients are commonly found in face washes, shaving cream, eye creams, and toners. Continued use of such products can result in inflammation and the degeneration of skin cells, exacerbating existing symptoms.

The significance of this personalized approach was underscored during the pandemic, as skincare gained unprecedented traction on social media. With the proliferation of misinformation from unreliable sources, many individuals found themselves grappling with the aftermath of misguided skincare practices. The repercussions were palpable, highlighting the vital need for accurate, personalized guidance in skincare routines.

By addressing symptoms and mitigating their impact, individuals can lay the groundwork for enhancing their skin's appearance and embarking on targeted treatments for concerns such as anti-aging and hyperpigmentation. Failing to alleviate symptoms first not only hinders progress but also runs the risk of exacerbating existing conditions, effectively undoing any potential improvements.

At BIÂN Beauty, we recognize the intrinsic value of customized skincare protocols, empowering individuals to curate routines tailored to their unique needs. Embracing this personalized approach sets the stage for a transformative journey towards vibrant, revitalized skin.

Join us in championing the pursuit of personalized skincare, where individualized protocols pave the way for genuine, enduring beauty.

Visit Anna Sanchez at BIÂN Beauty! www.livebian.com/beauty

As Co-Founder and the Chief Wellness Officer at BIÂN, with a team of over 100 employees under our leadership, and a family of two young kids and one on the way, I understand the demands and pressures of both professional and personal life. Juggling the responsibilities of a partner, mother, friend, and leader requires a deep understanding of the importance of leading oneself first. I want to delve into the concept of leadership and empowerment, focusing on lifestyle, mindset, and thought work as the foundational elements of one's life and leadership ability.

Leading Yourself First: Regardless of where you are in your leadership journey, whether you have children or not, the opportunity to radiate empowering strength exists. It all begins with leading yourself first through your lifestyle and mindset. As Carl Rogers pointed out, "The good life is a process, not a state of being. It is a direction, not a destination." This resonates deeply with the self-care impact, emphasizing the importance of lifestyle while juggling leadership and/or multiple roles. Mindset is the power of choice - where every moment provides an opportunity to decide your chosen focus vs living your life based on circumstance where you hand over the power over your emotional state.

Lifestyle Impact: It is crucial to acknowledge the ever-changing fluctuations in our physiological makeup, from hormone shifts, energy fluctuations, and other aging realities. Taking control over our lifestyle, including how we sleep, consume, move, love, and work, becomes even more important. It's not about achieving a perfect balance, but rather understanding the impact of these aspects on our health, thinking, and energy levels and that they must be addressed regularly.

Mindset Influence: Our beliefs, tone of thought/focus, and personal responsibility play a significant role in shaping our leadership ability. Aligning our actions with our beliefs (and noting that our beliefs are ones that WE chose), adopting a growth mindset, and taking personal responsibility for our thoughts, actions, and feelings are essential for effective leadership.

The impact of leadership is intricately tied to our relationships with key areas, namely self, success, challenge, and community.

Self: Self-regulation, bypassing imposter syndrome, and maintaining a razor-sharp focus on our true selves despite circumstances are vital for leadership. Embracing wholeness rather than a "lack of" mentality, and doing the deeper work within ourselves contribute to powerful leadership.

Success: Distinguishing between perfectionism and optimalism, and redefining what constitutes success, shapes our approach to leadership and empowers us to lead with intention and purpose.

Challenge: Embracing a growth mindset, viewing stress and challenges as opportunities for growth (and learning to embrace them as energizing), and building resilience in the face of adversity are fundamental for effective leadership.

Community: Leading with curiosity, actively engaging with tools like "Active Love," and fostering genuine connections within our community define our impact as leaders.

Strategic and Consistent Action

Finally, leadership and empowerment demand strategic and consistent action. Developing awareness of the above aspects, formulating a plan, engaging in mental rehearsal, and consistently taking action even when faced with uncertainty are the cornerstones of impactful leadership.

Leadership and empowerment are deeply intertwined with leading oneself first through lifestyle and mindset, cultivating strong relationships with key areas, and taking strategic and consistent action. By embracing these principles, we pave the way for a society and organizations where individuals, especially women, can thrive and make a real impact.

At BIÂN, we continue to champion these principles, recognizing the vast possibilities that emerge when we empower ourselves and others to lead with authenticity, strength, and purpose.

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This piece corresponds with one of our leading Thought Leadership Workshops & Coaching programs at BIÂN. Explore coaching offerings on the app or visit www.livebian.com/thought-leadership

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Work-Life Integration: A Shift in Mindset

Dr. Robbins rejects the idea of achieving a perfect equilibrium between work and personal life, highlighting the inherent pitfalls in setting such unrealistic expectations. Instead, she promotes the concept of work-life integration, where the focus lies on how different facets of our lives coalesce to cultivate joy, meaning, and purpose. This approach acknowledges the dynamic nature of life, understanding that there will be times when certain areas require more attention than others, and that's perfectly natural.

Impact on Mental Health

The traditional dichotomy of work and life fails to account for their interconnectedness. Dr. Robbins emphasizes that spending excessive time in any one area of life can lead to feelings of imbalance, subsequently impacting mental well-being. It's crucial to recognize that overwhelming personal aspects can make work a sanctuary, highlighting the need to assess the overall distribution of time and energy across different life domains to maintain a sense of equilibrium.

Practical Tips for Achieving Harmony

To foster a sense of balance and integration, Dr. Robbins recommends the following practical tips:

1. Assess Time Allocation: Take stock of how time is being spent across various life domains to gain a clearer understanding of your current situation.
2. Reprioritize Activities: Regularly reassess whether your time aligns with your priorities and make necessary adjustments to realign your focus.
3. Establish Boundaries: Emphasize the importance of delineating work from personal life, especially in the digital age, by creating distinct spaces for family time, leisure, and relaxation.
4. Continuous Reevaluation: Make it a habit to constantly evaluate and adjust your life to ensure it reflects the way you want it to feel.

In adopting these practices, individuals can move away from the rigidity of striving for an unattainable balance and instead embrace a more fluid and holistic approach to living a fulfilling life.

Lemon water has gained significant popularity in recent years, with many touting its numerous health benefits. However, it's important to separate fact from fiction when it comes to the hype surrounding this citrus-infused beverage. In this blog post, we will explore the truth about lemon water, addressing its alleged health claims while highlighting the realistic benefits it can offer. Let's delve into the science behind lemon water and how it can contribute to our overall well-being.

Unmasking the Health Claims

While lemon water is a refreshing and flavorful addition to your hydration routine, it's crucial to recognize that some of its purported health benefits may be exaggerated. Let's examine the truth behind common claims associated with lemon water:

1. Digestive Function: The sour taste of lemon may have mild effects on digestive function, similar to digestive bitters. However, these effects may vary from person to person and should not be overstated as a universal benefit.
2. Skin Health: Lemon contains vitamin C, which is often associated with improved collagen function and skin health. However, the actual impact of lemon water on skin health hasn't been studied extensively. Additionally, the amount of vitamin C provided by a lemon wedge is relatively small compared to daily requirements.
3. Body pH Balance: Contrary to popular belief, the acidity of lemon water cannot significantly shift the body's pH. The kidneys play a crucial role in maintaining a tightly regulated pH range. While lemon water may temporarily affect urine pH, it does not impact the body's system-wide pH balance.
4. Immunity Boost: There is no direct evidence to support the claim that lemon water independently boosts immunity. However, proper hydration is essential for immune function, and lemon water can contribute to overall hydration levels.
5. Weight Loss and Metabolism: While drinking water, in general, can aid metabolism and weight maintenance, there is no significant evidence to suggest that adding lemon to water enhances these effects.

Health Benefits of Drinking Lemon Water

Despite the lack of scientific support for many health claims, lemon water does have its benefits:

• Consistent Hydration: Lemon water can help individuals establish a regular morning hydration ritual. By infusing water with a burst of flavor and antioxidants, it may enhance consistency in daily fluid intake, particularly for those who struggle to hydrate adequately.
• Healthier Morning Beverage Option: For those accustomed to consuming sugary fruit juices or caffeinated beverages in the morning, replacing these choices with lemon water can be a positive swap. This allows individuals to cut back on added sugars and potentially make a more metabolically favorable choice.

Should You Drink Lemon Water Every Day?

The answer depends on your goals and preferences. If adding lemon to your water improves your overall daily fluid intake and helps you stay consistent with hydration, then incorporating it into your routine can be beneficial. However, it's important to recognize that any additional health benefits beyond hydration are not well-supported by scientific evidence.

Lemon water has gained popularity as a refreshing and flavorful option for hydration. While it provides some advantages, such as aiding consistency in fluid intake and offering a healthier alternative to sugary morning beverages, it's important to separate the true benefits from exaggerated claims. Enjoy lemon water for its taste and potential hydration benefits, but be cautious of overstating its impact on digestion, skin health, pH balance, immunity, weight loss, or metabolism. As with any health practices, it's essential to base decisions on reliable scientific evidence and listen to your body's individual needs.

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Dr. Ben Schuff is the Director of Naturopathy & Nutrition at BIÂN. He is a licensed naturopathic doctor (ND), Illinois Licensed Dietitian Nutritionist (LDN), a Certified Nutrition Specialist® (CNS) and a Licensed Acupuncturist. He earned his Bachelor of Science (BSc) in Biology from the University of Dayton, Ohio before completing his medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. He has also been trained in a system of medicine called Endobiogeny.