RICA Well | Movement
Kristina Ivy
We are big time summer girls at RICA thinking of this month as the beginning of endless possibilities, the time to shake out our pent up energy from seasons past. There really is nothing more fresh and lifegiving than stepping outside on a June morning and smelling the approach of summer.
The month of June with its long days, invites us to savor life's simple pleasures, encouraging us to get out and take adventures we’ve been dreaming up. The time for bare skin to meet the air, to be warmed directly by the sun. Go to the restaurant you’ve been meaning to visit, do your daily yoga practice outside, take a longer afternoon walk. Allow yourself to move freely through the present. This moment is for you.
In this issue we will discuss the benefits of dry brushing and supplementing with beets, share a simple breath work exercise, a protein-packed recipe, DIY a sweat inducing bath soak and hook you up with a playlist to get you moving.
BEAUTY:
The simple act of dry brushing your skin for a few minutes a day or a few times a week benefits reach far beyond the surface of your skin. Regular users and fans report more benefits when (dry brushing) becomes a permanent habit—from sweeping away dead skin cells to improving the appearance of skin.
TOOL HIGHLIGHT: Dry Brush
If you’re wondering what all the hype around dry brushing is about and if it works – keep reading to learn the ins and outs of how to dry brush with four simple dry brushing techniques anyone can do at home!
The good news is that you don’t have to book an expensive spa package to find out all the hype about dry brushing! Because dry brushing happens to be one of those beauty rituals like ice bath soaking that feels just as good when applied by yourself as it does in the spa by a professional.
1st Step:
Begin at your feet with light pressure, moving in small circular motions and brush in upward strokes toward your heart to encourage lymph flow to the body’s lymph ducts. Move up to your ankles, calves, thighs, and buttocks. And always work in slow movements.
2nd Step:
When you reach your torso area, move in a circular clockwise motion to aid digestion.
3rd Step:
From there, move up to your chest while being cautious of sensitive areas. And then work on your back. When you brush the chest and upper back, remember to brush downwards back toward the heart.
4th Step:
Finish by drying brushing your hands, wrist, and up the length of your arms. Avoid your face unless you have blemish-free, not irritated skin and a specific brush designed for the face.
What To Do After Dry Brushing?:
Once you’ve finished these dry brushing techniques, you may notice a rosey glow to your skin. However, it shouldn’t feel sore or irritated. If it does feel that way anywhere, you need to lighten your pressure in the next session.
Following a dry brushing session, you can either shower or soak in the bath to rinse the cell build-up and hydrate your skin.
If you’ve showered first, apply a moisturizer like one of our favorites– Oil Up.
How many times a week? You can dry brush every day, but it’s not necessary. 5 to 30 minutes once or twice a week, to even as little as a few times a month, is all you need to take advantage of dry brushing benefits. Just find a routine that works best for you, then be consistent.
BODY:
Breath is our life force. It is a simple form of movement, yet stillness, that connects us to the deepest part of ourselves. The spiritual components of breath are obvious in the etymology of the word in various languages: In Latin, for instance, the word for breath and spirit is the same—spiritus. In Hebrew, there's a common root between the words for soul—neshama—and for breath—neshima. Breath can serve as a vehicle to carry us through everything from a jog, to a yoga class, to a panic attack to labor.
Breath is there for us, whether we're conscious of it or not—but if we learn to get behind the breath and become more aware of it, we can use it as a human superpower. As such, breathwork enables us to see respiration as a tool of transformation, if only we put it into practice.
Yogic Deep Breathing Exercise:
Yogic breathing is a three-part technique that involves breathing with a focus on the diaphragm, ribcage, and upper chest. We recommend this technique to cultivate mindfulness.
It can take a few goes to get the hang of it, so when you start, it’s best to use your hands to feel which parts of your body are moving as you breathe.
• Place your hands on your lower belly and focus on breathing into that area.
• Place your hands on either side of your rib cage and expand them outward with your breath.
• Place a hand on your chest (just below your collarbones) and fill that area with your breath.
Try to make each step last for a count of two. As you practice, you’ll probably find your breath naturally lengthens.
Hold your breath for a few seconds or as long as you can, then reverse the process by exhaling from the upper chest first, followed by the ribcage, then finishing with the belly.
Repeat for eight to ten cycles.
BREATHE IN SOMETHING LOVELY: RICA Candles
FOOD + NUTRITION:
With additional movement, you’ll need to up your intake of protein to help your body keep up with your increased metabolism. Nourish your body and soul with a protein-packed Buddha bowl, where an array of wholesome ingredients come together in a medley of flavors and textures. This nutritious powerhouse is a delicious testament to mindful eating.
RICA’s Buddha Bowl
Quinoa:
1 Cup Quinoa rinsed
2 Cups Water
Chickpeas
1 1/2 Cups Cooked Chickpeas
Drizzle Olive Oil or other neutral oil
1/2 Tsp Salt
1/2 Tsp Smoked Paprika
1 Tsp Chili Powder
1/8 Tsp Turmeric
1/2 Tsp Oregano
Red Pepper Sauce:
1 Red Bell Pepper (ribs and seeds removed)
2 Tbs Olive Oil
Juice from 1/2 Lemon (or more to taste)
1/2 Tsp Pepper
1/2 Tsp Salt
1/2 Tsp Paprika
1/4 Cup Fresh Cilantro
Everything Else:
Mixed Greens
An Avocado
Sesame Seeds for Garnish
DIRECTIONS:
1. Start by cooking the quinoa. Bring 2 cups water to a boil, then add quinoa. Simmer for about 15 minutes until all water is absorbed. When done, remove from heat and keep covered for about 10 minutes so quinoa can absorb any excess water.
2. Preheat oven to 425. In a bowl, toss chickpeas, oil, and spices until chickpeas are evenly coated. On a baking sheet lined with parchment paper, bake chickpeas for 15-20 minutes, or until desired doneness is reached. When done, remove from oven and let cool.
3. To make red pepper dressing, add all dressing ingredients to a blender (not a food processor) and blend on high until smooth. Taste, and adjust seasonings to your preference.
4. Finally, assemble the buddha bowls. In two bowls, add quinoa, mixed greens, avocado, and chickpeas. Drizzle everything with red pepper sauce, and sprinkle with sesame seeds.
SUPPLEMENT HIGHLIGHT: Beets
Beets are one of the best foods for athletes because of their energy-boosting abilities. The naturally occurring nitrates in beets can improve the efficiency of your body's energy-producing cells, called mitochondria. Many people call them a superfood because of their rich nutritional profile.
To get the most nutrients, enjoy raw beets or choose methods like juicing and roasting instead of boiling.
In addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties.
D.I.Y.:
At RICA, we like to think of a bath as a mask for your entire body, not just your face. This DIY is about movement through your skin and body’s natural detox system. We’ll be putting last month’s Bath Bar ingredients to use in this incredibly invigorating Mustard + Ginger Bath Soak.
GINGER & MUSTARD SOAK
2 cups Epsom salt
1/4 cup grated fresh ginger
1/4 cup baking soda
1/4 cup mustard powder
10 drops Eucalyptus Essential Oil (optional)
NOTES: Before you start filling the bath with hot water, please make sure you hydrate before or during. The heat and the ginger will make you sweat! Which is pretty much the goal, right? Because sweating is how the body eliminates toxins. Plus it also helps unclog your pores and relax the muscles. You can drink ginger tea before bathing to enhance the detox effect.
Run a bath of hot water and add bath detox recipe. Submerge body for 30 minutes to an hour.
Ginger has notable antioxidant properties and may protect against aging. Ginger has historically been used for hyperpigmentation and evening out skin tone in various cultural practices.
This bath is an anti-inflammatory treat for sore muscles and achy joints. While baking soda soothes dry, itchy skin, the mustard bath creates a warming “icy hot” effect with cooling essential oils like eucalyptus and thyme that help relax tight muscles and promote internal healing.
Mustard baths make the bathwater alkaline due to the addition of sodium bicarbonate or baking soda. Alkaline is very soothing on any early sunburns you may have acquired in these early days out in the sun.
JUNE PLAYLIST | Movement
Steady beats to get you moving or to move along with you as we all bust fully into summer mode. Get out and get going.
Before giving any of our RICA Wellness tips a try, discuss it with your healthcare or skin care professional. They may have some concerns or suggestions for your skin condition, medications you may be taking, and current health status.
REFRESH POST WORK OUT
Sisal Dry Brush
Aluminum Free Deodorant
Blush Tinted with Beetroot + natural ingredients