Heavy	proteins	(
red	meat,	dairy,
and	the	like)	are	especially	hard	to	digest,	so	limit	or	avoid	them. •
Avoid	foods	that	are	extremely	light	and	dry,	such	as	crackers,	cold	cereals,
and	packaged	snacks. •
Incorporate	cardamom,	cumin,	ginger,	cinnamon,	salt,	cloves,	mustard	seed,
and	black	pepper	in	your	diet. PITTA
	(FIRE/SUN)Fire	is	the	transformative	element	in	nature	that	can	enable	change,	so	it	has	an
important	role	in	digestion	and	
metabolism,	governing	the	digestive	
agni
	in
your	body. Symptoms	of	balanced	
Pitta
:	being	confident,	expressing	charisma	and
intelligence,	and	taking	action	with	a	clear	sense	of	vision,
direction,	and	purpose
Symptoms	of	imbalanced	
Pitta
:	inflammation,	diarrhea,	indigestion,
heartburn,	hives,	skin	rashes,	chronic	irritation,	premature	graying
of	hair,	
acne
Note:	Excessive	internal	overheating/
Pitta	
is	considered	very	aging
. Some	basic	tips	for	balancing	
Pitta
	include	the	following:
•
Avoid	spicy	food,	such	as	chilies,	and	“heating”	foods	and	spices,	including
tomatoes,	radishes,	eggplant,	beets,	garlic,	onions,	peppers,	and	mustard
seed. •
Avoid	the	tendency	to	overwork;	take	more	time	to	rest	and	rejuvenate. •
Incorporate	more	cooling	foods,	such	as	green	leafy	vegetables,	zucchini,
green	beans,	and	cucumber. The	Glowing	Green	Smoothie	(see	recipe,	
this
page
)	is	particularly	excellent. •
Drink	“cooling”	beverages,	such	as	coconut	water,	or	lemon	balm	or	tulsi
tea. KAPHA
	(EARTH/WATER)
Like	the	tangible	elements	of	earth,	such	as	rivers	and	rocks,	
Kapha
	is	what	gives
structure	to	our	body	and	mind	and	lubrication	for	our	joints	and	tissues,	and
helps	to	form	healthy	structures	(
dhatus
)	of	the	body. Symptoms	of	balanced	
Kapha
:	stamina;	strength;	healthy	lubrication
and	moistness	in	skin,	hair	and	joints;	devotion;	good	at	following
through;	even-tempered;	patient;	compassionate
Symptoms	of	imbalanced	
Kapha
:	easily	gaining	weight	(and	having	a
hard	time	losing	or	maintaining	ideal	weight),	slow	metabolism,
lethargy,	excessive	sleep,	problems	feeling	motivated,	congestion,
stagnation	in	the	lymphatic	system,	oily	skin
Some	basic	tips	for	balancing	
Kapha
	include	the	following:•
Incorporate	some	cardio	to	help	ward	off	stagnation	and	lethargy. Hiking
and	biking	are	some	great	examples. •
Favor	light,	dry	foods	and	decrease	all	oils	and	excess	
fats. Try	cooking	with
water	or	preparing	soups	and	steaming	or	baking	vegetables	with	little	(or
even	no)	oil. (Good	fats	can	be	consumed	in	moderate	amounts	from
avocados	and	other	whole	plant	foods.) •
Reduce	consumption	of	large	amounts	of	nuts,	which	are	dense. •
In	warmer	months,	enjoy	a	diet	made	up	largely	of	raw	foods,	including
vegetables,	fruits,	some	seeds,	and	small	amounts	of	nuts. •
Reduce	sodium	levels. •
Try	avoiding	
gluten	and	wheat-based	products. As	micro	expressions	of	the	greater	macrocosmic	universe,	we	have	an
inherent	connection	to	the	greater	bodies	of	the	sun,	the	moon,	and	all	the
elements	of	nature,	which	also	reside	within	us. Working	to	optimize	their
influence	on	us	and	balance	the	universal	elements	within	our	own	bodies	is	an
important	way	to	align	to	your	highest	expression	of	Radical	Beauty.SHIFT	15:
Get	Closer	to	Nature	Indoors	and
Out
Healing	by	“
Grounding”
Most	of	us	intuitively	feel	good	being	in	nature. You	may	not	realize	that	there
is	actually	a	word	for	making	direct	contact	with	the	earth,	but	actually	there
are	two:	
grounding
	and	
earthing
. Both	terms	refer	to	the	healing	that	takes	place
from	making	direct	contact	with	the	earth. There	are	now	studies	that	show	that	grounding	has	major	benefits	for	health
as	well	as	beauty. For	instance,	a	study	published	in	the	
Journal	of	Cosmetics,
Dermatological	Sciences	and	Applications
	found	that	even	an	hour	session	of
making	direct	contact	with	the	earth	restored	the	regulation	of	blood	flow	to
the	face,	helping	to	enhance	skin	tissue	repair	and	improve	facial	appearance. 1
Our	intrinsic	connection	with	nature	is	so	great	that	just	by	making	direct
contact	with	it,	our	skin	beauty	measurably	benefits! Mother	Nature	indeed	can
be	a	powerful	supporter	of	our	skin	and	overall	health. How	does	touching	the	earth	actually	improve	our	health	and	beauty	beyond
just	feeling	“good”? Just	touching	the	earth,	which	is	electrically	conductive,
2
neutralizes	free	radicals	and	brings	you	back	in	sync	with	the	earth’s	energy
field. Upon	contact,	the	negative	ions	from	the	earth’s	surface	rush	into	our
bodies	to	discharge	the	many	unpaired	positive	ions	(or	free	radicals)	we’ve
picked	up	from	modern	living. These	free	radicals	stem	from	regular	exposure
to	environmental	pollutants,	heavy	metals,	radiation,	toxicity,	and	chemicals	in
the	food	supply. Those	free	radicals	are	associated	with	disease,	aging,	and
inflammation,	but	when	you	expose	your	bare	skin	to	the	soil,	sand,	or	grass,
the	healing	powers	of	the	earth	neutralize	them	to	keep	inflammation	and
aging	in	check. Think	about	how	soothing	it	feels	to	dig	your	heels	into	the	sand	during	a
day	at	the	beach. Now	there	is	science	to	prove	what	we’ve	intuitively	felt	allalong:	contact	with	the	earth	really	is	healing	and	necessary	to	achieve	Radical
Beauty. A	paper	by	Dr.	
James	Oschman	in	the	
Journal	of	Alternative	and
Complementary	Medicine
3
	explains	how	“electron	deficiency”	from	not	making
enough	contact	with	the	earth’s	surface	causes	the	
immune	system	to	suffer	and
inflammation	to	spiral	out	of	control. Free	radicals	are	some	of	the	biggest	offenders	when	it	comes	to	aging,	and
neutralizing	them	with	negative	electrons	from	the	earth	quells	inflammation
and	slows	or	prevents	many	chronic	diseases. A	study	published	in	2013	found
that	grounding	has	some	beneficial	effects	on	cardiovascular	risk	factors. 4
	It	was
surmised	that	this	is	because	contact	with	the	earth	naturally	thins	the	blood. Other	research,	from	2011,	showed	that	grounding	improves	heart	rate
variability,	which	is	not	only	beneficial	for	the	heart	but	for	reducing	stress. 5
Lowered	stress	levels	can	help	allay	aging. 6
	Grounding	also	helped	alleviate
muscle	soreness	in	some	research,
7
	possibly	due	to	better	circulation,	blood
pressure,	and	blood	flow. This	is	important	from	a	beauty	standpoint,	as	better
circulation	of	nutrients	and	oxygen	will	ensure	beautiful,	healthy	skin	and	hair. HELP	FOR	BONE	HEALTH	RIGHT	FROM	THE	EARTH
The	
Journal	of	Alternative	and	Complementary	Medicine
	discussed	a	possible
reduction	in	the	likelihood	of	developing	osteoporosis	due	to	less	loss	of	calcium
and	phosphorus	through	urinary	excretion
8
	when	subjects	spent	time	earthing. The
loss	of	these	minerals	over	time	is	tied	to	the	development	of	osteoporosis,	so
finding	out	how	to	reduce	the	loss	could	do	wonders	for	bone	health	and	to	help	us
maintain	a	beautiful,	upright,	and	graceful	structure. How	to	Get	Grounded
Grounding	couldn’t	be	easier—and	it’s	free! All	you	have	to	do	is	touch	the
earth	whenever	you	can	and	as	much	as	you	can. Here	are	some	general	tips:
•
Make	as	much	contact	as	possible	directly	through	your	bare	feet,	whether	it
means	popping	your	shoes	off	at	the	local	park	or	just	walking	around	in
your	backyard. •
Even	a	few	minutes	spent	in	contact	with	the	earth	is	beneficial. Try	to	work
it	into	your	life	regularly. You	can	read	with	your	feet	on	the	earth,	or	have	a
conversation	with	friends	while	strolling	barefoot	through	the	park. If	they
need	extra	motivation,	share	with	them	how	it’s	been	proved	to	be	good	for
skin	health	and	reducing	aging	and	inflammation.•
If	you	have	access	to	a	grassy	backyard,	a	nice	park,	or	just	a	field	of	grass,	lie
down	sometimes	so	your	spine	has	full	contact	with	the	earth. You	can	even
try	taking	a	nap	on	your	back	in	the	grass;	you’ll	wake	up	feeling	radically
recharged. It	seems	so	simple,	but	remember	that	some	of	the	most	beautiful	things	in
life	are	truly	simple. Pets	and	children	intuitively	love	to	frolic	in	the	grass,	and
it’s	time	for	all	of	us	to	focus	on	reestablishing	that	sacred	connection. Nature
is	so	healing	to	us;	all	we	have	to	do	is	reach	out	and	make	contact	with	her,
and	she	will	help	us	heal	from	the	inside	out,	while	your	beauty	benefits	as	well. You	will	be	able	to	feel	how	authentically	good	earthing	is	for	you	because	the
more	you	participate	in	earthing,	the	more	reconnected	and	recharged	you	will
feel	in	the	most	Radically	Beautiful	way. Making	Our	
Indoors	Closer	to	Nature
Though	it	would	be	ideal	to	be	outside	in	nature	more,	the	fact	is	that	most	of
us	spend	the	vast	majority	of	our	time	indoors. We	certainly	can’t	change	that,
and	we	also	can’t	control	everything	in	our	environments,	such	as	when	you’re
walking	down	the	street	and	a	passing	bus	blows	a	spray	of	nasty	exhaust	on
you,	or	when	you	step	into	a	restaurant	and	get	a	whiff	or	two	of	nasty	cigarette
smoke	from	the	smokers	lined	up	outside. You	also	can’t	help	it	if	the	soap	in
public	restrooms	contains	chemicals	like	sulfates	that	you	wouldn’t	want	to	use
at	home,	or	you	step	into	a	taxi	saturated	with	a	sickeningly	sweet	air	freshener
dangling	from	the	rearview	mirror. Studies	on	human	exposure	to	air	pollutants	by	the	
Environmental
Protection	Agency	(EPA)	indicate	that	indoor	levels	of	pollutants	may	be	two	to
five	times—and	even	upwards	of	over	one	hundred	times—higher	than	outdoor
pollutant	levels. 9
	While	this	may	seem	shocking	if	concerns	about	indoor
pollution	have	never	really	crossed	your	mind,	further	consider	the	fact	that
indoor	air	pollutants	have	been	ranked	among	the	top	five	environmental	risks
to	public	health. The	problem	is	that	with	air-conditioning,	heating,	and	modern	office
buildings	and	hotels,	many	windows	are	permanently	sealed,	and	very	little
circulating	air	enters	indoor	spaces. This	allows	indoor	pollutants	to
accumulate	to	levels	that	can	affect	your	health	and,	yes,	your	beauty. Taking
measures	to	reduce	indoor	pollution	is	especially	important	for	those	who	are
pregnant,	nursing,	or	have	children,	as	these	pollutants	may	even	disrupt
normal	brain	and	organ	development. 10
	Anything	toxic	is	not	in	alignmentwith	the	natural	biorhythms	of	your	body	and	is	going	to	create	free	radicals,
disrupt	your	system,	and	diminish	your	natural	beauty. But	we	are	not	completely	helpless	to	external	factors. We	
can
	control	our
personal	environments	to	a	great	extent,	and	there	is	much	you	can	do	to
transform	your	personal	environment	into	one	that	nourishes	rather	than
hinders	your	beauty. It’s	empowering	when	you	realize	all	you	can	do	to	make
these	important	shifts. There	are	a	lot	of	them. Here	are	some	measures	you	can	take	to	reduce	toxicity	in	your	home	and	in
any	indoor	spaces	you	spend	time	in. DITCH	
AIR	FRESHENERS
Nobody	likes	a	smelly	bathroom,	but	spraying	air	fresheners	into	the	air
regularly	is	far	worse	for	you	than	enduring	temporary	unpleasant	bathroom
smells. A	study	from	the	
University	of	Washington	found	that	eight	unnamed,
widely	used	US	air	fresheners	released	an	average	of	eighteen	chemicals	into	the
air,
11
	
including	some	volatile	organic	chemicals	(VOCs)	that	are	considered
toxic	or	hazardous. If	you	want	to	make	your	
home	or	office	smell	fresh	(as	we	all	do),	just	open
a	window,	burn	a	nontoxic	soy	candle,	fill	an	essential	oil	diffuser,	or	crack
open	a	box	of	good	ol’	baking	soda,	which	naturally	helps	to	fight	odors. Also
work	to	get	rid	of	the	source	of	the	smell	in	the	first	place;	it	might	mean
replacing	something	that’s	old	or	past	its	prime	(like	an	old	carpet),	which
would	end	up	being	a	positive	change	all	around. USE	NATURAL	CLEANING	METHODS
It’s	absolutely	critical	to	reduce	toxic	cleaning	products	in	your	home	across	the
board—from	dish	soaps	to	carpet	cleaners,	all	surface	and	cleaning	sprays,	and
so	on. Go	green	all	the	way! Your	health	and	beauty	are	worth	it. Get	a	big	trash
can	and	clean	house	(pun	intended),	ridding	your	whole	space	of	toxic
chemicals. You	can	find	some	nontoxic	DIY	natural	cleaning	products	to	get
your	space	spic-and-span	without	any	toxic	petroleum-based	chemicals	(see	
this
page
). Lemons,	baking	soda,	and	vinegar	are	fantastic	natural	cleaning
ingredients,	and	you	might	be	surprised	at	how	well	they	work	compared	with
their	toxic,	chemical-filled	counterparts. VACUUM	REGULARLY
Regularly	vacuum	all	indoor	spaces	using	an	appliance	with	a	
HEPA	filter,
which	stands	for	“high-efficiency	particulate	air.”	A	HEPA	filter	is	a	type	ofmechanical	air	filter	that	works	by	forcing	air	through	a	fine	mesh	filter	that
traps	harmful	particles	and	ensures	they	don’t	get	blown	back	out	into	your
space	(which	obviously	would	defeat	the	purpose	of	your	hard	work!). These
particles	include	pollutants,	allergens,	dust,	and	brominated	fire-retardant
chemicals	(known	as	PBDEs). Be	sure	to	wash	out	your	filter	regularly. MOP	IT
According	to	the	
Environmental	Working	Group,	ordinary	house	dust	is	a
complex	mixture	of	pet	dander,	fungal	spores,	particulates	from	indoor
aerosols,	soil	
tracked	in	by	foot	traffic,	volatile	organic	compounds	(VOCs)	that
evaporate	at	room	temperature,	and	traces	of	metals,	and	these	contaminants
may	degrade	more	slowly	in	dust. 12
	Regular	mopping,	especially	with	the	use	of
microfiber	mops,	captures	dust	and	dirt	from	surfaces	that	vacuuming	tends	to
leave	behind. You	can	mop	with	plain	water	(after	vacuuming),	a	nontoxic	soap,
or	some	diluted	white	vinegar. KEEP	A	STRICT	
SHOE-FREE	POLICY
If	you’ve	ever	traveled	to	Asia,	you	know	that	in	many	countries	it’s	customary
to	remove	your	shoes	upon	entering	a	home	or	traditional	restaurant. This	is	an
excellent	policy	to	greatly	reduce	pesticides,	pollutants,	and	toxins	that	can	be
tracked	into	your	home	from	the	bottoms	of	shoes	and	then	absorbed	through
bare	feet	(yuck!). This	is	especially	true	if	you	practice	yoga	at	home	and	place
your	face	near	the	floor,	or	if	you	have	toddlers	and	children	whose	hands	often
make	contact	with	the	floor. Think	about	it…what	is	on	the	bottom	of	your	shoes? If	you’ve	ever	been	to
New	York	City	or	any	other	large	city	and	seen	the	sidewalks	there,	it	might	feel
pretty	nasty	to	want	to	have	any	skin	contact	with	the	bottoms	of	your	shoes. It’s	like	walking	barefoot	on	the	sidewalk,	which	is	something	you	would
probably	never	want	to	do! It	is	coated	with	visible	and	invisible	amounts	of
garbage	(including	a	range	of	hazardous	products	to	simply	nasty	decaying
food),	chemicals,	human	spit,	dog	feces	and	urine	(probably	human	also	mixed
in	there),	and	who	knows	what	else. But	no	matter	where	you	live,	you	might	be
unknowingly	tracking	in	a	whole	host	of	toxins	into	your	home	with	just	your
shoes. It	might	be	an	adjustment	to	kick	off	your	shoes	as	soon	as	you	walk	into
your	home	and	encourage	everyone	else	to	do	the	same,	but	your	home	will	feel
so	much	cleaner,	and	you	will	soon	be	happy	you	made	the	switch	to	shoes-free. You	won’t	want	to	go	back! TEST	FOR	
RADONRadon	is	a	radioactive	gas	that	is	linked	to	lung	
cancer. It	stems	from	the
natural	decay	of	uranium	found	in	soil	that	potentially	moves	into	homes
through	
cracks	and	holes	in	the	foundation. Even	if	your	home	is	new,	it	could
still	have	a	radon	issue. Granite	countertops	are	also	linked	to	radon. You	can
test	for	radon	and	even	get	a	do-it-yourself	radon	kit. If	the	results	show	that
something	needs	to	be	shifted,	call	a	qualified	radon	mitigation	specialist	to
help. USE	NATURAL	
LAUNDRY	DETERGENT
While	it’s	tempting	to	buy	the	jumbo-sized	detergents	that	are	inexpensively
priced	at	the	local	drugstore,	unfortunately	the	synthetic	fragrances	in	laundry
products	are	often	a	source	of	petroleum-derived	chemicals—not	to	mention	the
other	chemicals	in	the	detergents	themselves,	which	not	only	can	be	irritants
but	also	emit	toxins	into	the	air	that	can	also	be	absorbed	through	your	skin. All	these	chemicals	may	have	negative	health	effects	when	inhaled,	just	as
phthalates	are	known	to	disrupt	hormones. There	are	great,	highly	effective,	and
nontoxic	laundry	detergents	available	now,	some	even	coming	in	jumbo	sizes
also,	so	make	sure	to	seek	them	out. GIVE	UP	
AEROSOL
Anything	that	spews	out	micro	particles	you	can	inhale	is	something	you	want
to	eliminate	from	your	space. These	include	deodorants	(see	a	clean	DIY	version
on	
this	page
),	hair	sprays,	furniture	and	carpet	cleaners,	and	definitely	air
fresheners	and	sprays. Just	use	natural	and	nonspray	versions	of	the	items	you
want	to	use. OPEN	YOUR	WINDOWS
It’s	important	to	let	
fresh	air	regularly	flush	out	your	space	to	keep	pollutants
and	chemicals	from	building	up. Cross-ventilation	is	especially	great	if	you	can
open	opposing	windows	and	let	the	breeze	flow	through. Bathroom	and
kitchen	fans	that	exhaust	to	the	outdoors	also	increase	ventilation	and	help
remove	pollutants. DIY	HOME	CLEANING	PRODUCTS
One	of	the	most	powerful	ways	you	can	take	charge	of	your	personal	space	and
make	it	one	that	supports	your	Radical	Beauty	is	to	ban	chemicals	whenever	and
wherever	you	can. These	natural	cleaning	solutions	are	effective	at	keeping	your
space	clean	but	won’t	add	beauty-diminishing	chemicals	to	your	space.RADICAL	BEAUTY	NON-STREAK,	NONTOXIC	GLASS	CLEANER
All	you	have	to	do	is	peer	at	the	bright	blue	color	of	most	commercial	glass	cleaners	or	check	out	the
warnings	on	the	back	of	such	products	to	know	that	these	cleaners	are	not	a	beautiful	thing	to	have
around	your	space. This	recipe	works. It	does	contain	rubbing	alcohol,	which	you,	of	course,	do	not
want	to	ingest	or	even	make	contact	with	your	hands,	but	for	the	intended	cleaning	purposes,	it	is	a
great	alternative! ¼	cup	white	vinegar	(apple	cider	vinegar	will	work	as
well)
¼	cup	rubbing	(isopropyl)	alcohol
8	to	10	drops	grapefruit	or	orange	essential	oil
Mix	all	ingredients	together	and	pour	into	a	BPA-free	spray	bottle. Spray	onto	glass	surfaces	and	wipe
clean	with	a	microfiber	cloth. ALL-GOOD	OVEN	CLEANER	SCRUB
One	of	the	last	places	you	want	to	spray	nasty	chemicals	that	circulate	in	a	contained	space	is	in	your
oven,	where	your	food	actually	bakes. This	is	a	reliable	scrub	to	use	instead. ¼	cup	baking	soda
2	teaspoons	salt
⅓	cup	water
Combine	all	the	ingredients	thoroughly	to	make	a	paste. Set	to	the	side	for	at	least	5	minutes. Dip
your	scrubbing	tools	into	the	paste	and	clean	the	inside	of	your	oven. NATURE’S	CITRUS	SURFACE	CLEANER
Surfaces	are	meant	to	be	touched,	and	they	are—some	of	them	very	often! You	never	want	to	spray
chemicals	on	such	places,	where	they	come	into	contact	with	your	skin	and	then	can	be	absorbed	into
your	body. This	is	a	great	cleaner	recipe,	and	the	combination	of	all	the	citrus	does	well	to	hide	the
vinegar	smell. 1	cup	apple	cider	vinegar
1	cup	water
¼	cup	lemon	juice
30	(or	so)	drops	orange	or	grapefruit	essential	oil,	or
a	combination
Combine	all	the	ingredients	and	mix	well	before	transferring	to	a	BPA-free	spray	bottle. Spray	onto
surfaces	and	wipe	down. STOCK	UP	ON	
HOUSEPLANTS
Houseplants	not	only	bring	beauty	into	your	home,	but	they	can	also	clean	the
air	in	your	home. A	two-year	research	project	conducted	by	
NASA	found	that
plants—even	the	microorganisms	in	the	soil—can	reduce	indoor	air	pollutants
substantially. 13
	The	plants	help	purify	your	home,	absorbing	chemicalpollutants	given	off	by	synthetic	materials. According	to	NASA,	some	of	the
best	plants	to	promote	indoor	air	quality	are	spider	plant,	peace	lily,	bamboo,
snake	plant,	heartleaf	philodendron,	elephant	ear	philodendron,	and	different
varieties	of	dracaena. MAKE	YOUR	HOME	A	NO-
SMOKING	ZONE
Okay,	this	is	an	obvious	one,	but	it’s	a	biggie	when	it	comes	to	air	pollution. Secondhand	
cigarette	smoke	is	rife	with	contaminants,	and	exposure	is	linked
to	issues	like	bronchitis,	asthma,	and	ear	infections. Have	smoker	relatives	or
friends? Besides	encouraging	them	to	quit,	politely	let	them	know	that	they
have	to	smoke	outside	(and	far,	far	away	from	doors	and	open	windows). CHANGE	
FILTERS
Just	because	your	air	conditioner	hasn’t	broken	down	yet	doesn’t	mean	you
don’t	have	to	pay	any	attention	to	it! Most	air	conditioners	and	heaters	have
replaceable	
filters,	so	it’s	a	good	idea	to	replace	them	often	(well	before	they	bite
the	dust)	to	keep	debris	and	pollutants	out	of	your	beauty	space. WASH	UP
Once	a	week,	wash	your	sheets,	pillowcases,	mattress	pads,	duvet	covers,	and
blankets	with	hot	water	to	clean	out	any	compiling	dust,	mold,	and	the	like. ADJUST	THE	
HUMIDITY
Humidity	can	have	an	effect	on	the	concentrations	of	some	indoor	air
pollutants. The	ideal	range	is	between	30	and	50	percent. If	it’s	too	humid	in
your	home,	try	opening	the	windows	or	using	a	dehumidifier. CHOOSE	MORE	BEAUTIFUL	
DRY	CLEANING
Most	of	us	drop	off	our	dry	cleaning	and	don’t	give	it	another	thought	until	it’s	time
to	pick	it	up. But	most	dry	cleaners—around	85	percent,	in	fact—use	a	solvent	called
perchloroethylene,	or	“perc,”	a	chemical	the	
Environmental	Protection	Agency
(EPA)	considers	both	a	health	and	environmental	hazard	that	has	been	identified
as	a	possible	human	carcinogen	and	been	linked	to	neurological	effects,	kidney	and
liver	damage,
14
	and	possibly	birth	defects	and	reproductive	issues. 15
There	are,	however,	dry-cleaning	methods	that	do	not	use	perc;	seek	these	out
to	alleviate	the	concern	of	this	toxin	leaching	into	your	beautiful	body. Look	for	dry
cleaners	advertised	as	being	“green,”	which	can	use	several	alternatives. One	of
these	is	wet	cleaning,	which	the	EPA	considers	one	of	the	safest	professional
cleansing	methods,	as	there	is	no	hazardous	chemical	use. Carbon	dioxide	cleaning
is	nontoxic	and	is	also	considered	environmentally	friendly.CHECK	
APPLIANCES
Inspect	fuel-burning	appliances	regularly	for	leaks,	and	make	repairs	when
necessary. SET	BOUNDARIES	WITH	
PETS
Pets	are	indeed	wonderful,	but	the	truth	is	that	dogs	and	other	outdoor	pets	can
track	in	a	lot	of	environmental	pollutants	on	their	paws. Ideally,	it	would	be	a
good	idea	to	keep	furry	friends	out	of	your	bedroom	and	certainly	off	your	bed,
as	well	as	off	couches	and	fabric-covered	furniture. Think	about	it:	paws	are	like
your	pets’	shoes,	and	you	wouldn’t	want	
anyone’s
	shoes	tramping	around
directly	all	over	your	bed	and	couch! Electromagnetic	Field	Pollution
In	the	modern	world	we	live	in,	we	are	constantly	being	assailed	by	an	invisible
form	of	pollution	from	electromagnetic	fields,	also	known	as	
EMFs. Electric
and	magnetic	fields	are	invisible	force	lines	that	surround	any	electrical	device. Even	smaller	devices,	such	as	a	radio	alarm	clock	near	your	head	on	your
nightstand	table,	can	emit	EMFs. Today,	there	are	many	various	sources	of
EMF	pollution,	including	cell	phones,	computers	and	laptops,	TVs,	wireless
baby	monitors,	wireless	gaming	consoles,	microwave	ovens,	high-	and	low-
voltage	power	lines,	cell	phone	towers,	and	other	types	of	electronic	equipment. EMF	pollution	can	affect	every	organ	and	every	cell	of	your	body. In	a
simplified	sense,	when	an	electromagnetic	wave	passes	through	your	body,	it
induces	an	electric	current	inside	you	that	can	interfere	with	many	of	your
body’s	natural	biological	processes. There	is	controversy	about	the	extent	and	specificity	to	which	EMFs	can
affect	human	health. But	most	researchers	would	agree	that	taking	reasonable
steps	to	help	reduce	your	EMF	exposure	is	warranted. Some	research	has
concluded	that	magnetic	fields	are	potentially	carcinogenic,
16
	and	the	
World
Health	Organization	stated	in	a	2011	press	release	that	cell	phones	could	be	a
carcinogen	with	excessive	use. 17
	The	
BioInitiative	Working	Group,	made	up	of
an	international	
group	of	scientists,	researchers,	and	public	health
professionals,	put	out	a	report	in	2012	with	their	conclusion	that	magnetic
fields	can	be	linked	to	various	health	issues,	including	impaired	stress
responses,	childhood	
cancers	such	as	leukemia	and	compromised	immune
function,	neurology,	and	behavior. 18
What	can	you	do?•
Switch	off	electronic	devices	when	possible. This	includes	turning	your	cell
phone	off	(or	at	least	to	airplane	mode)	at	bedtime	to	prevent	the	signal
from	coming	in. •
Avoid	electronic	alarm	clocks	in	your	bedroom	and	switch	to	battery-
operated	ones. •
Replace	wireless	devices	with	wired	alternatives,	such	as	swapping	out	a
wireless	headset	for	a	wired	one. Use	corded	baby	monitors,	or	if	that	is	not
possible,	keep	your	baby	monitor	at	least	6	feet	away	from	your	baby. •
Try	to	reduce	cell	phone	use	as	much	as	possible	(seemingly	hard	but	not
impossible)	by	talking	on	landlines	and	using	wired	headsets	as	much	as
possible. •
Avoid	microwaves. In	addition	to	their	EMF	output,	microwaves	may
potentially	alter	or	even	destroy	your	food’s	nutrition. For	instance,	research
published	in	the	journal	
Pediatrics
	found	that	microwaving	breast	milk	cuts
down	on	lysozyme	activity,	reduces	key	antibodies,	promotes	potentially
dangerous	bacteria,	and	destroys	immunoglobulin	A	antibodies,	which	fight
invading	microbes. 19PILLAR	5:
Beautiful	Movement
Nature	designed	the	
body	to	move,	and	when	it	moves	correctly,	the	body
maintains	itself	exquisitely. Stasis	is	the	enemy,	which	doesn’t	come	as	good
news	in	a	society	where	sedentary	lifestyles	are	on	the	rise. How	you	choose	to
move	your	body	has	an	effect	on	your	entire	being,	including	your	health	and
your	mental	and	emotional	states,	as	well	as	the	more	obvious	physical	results
like	the	tone	of	your	muscles	and	your	external	beauty. The	first	and	greatest	single	benefit	you	can	receive	comes	the	moment	you
decide	to	get	up	out	of	your	chair	to	stand,	move,	and	be	active. Gravity	itself
creates	healthy	movement	in	the	lymphatic	system,	which	is	well	understood,
but	there	seem	to	be	hidden	reasons	why	standing	up	and	letting	gravity	do	its
work	is	important. A	key	study	of	college	varsity	athletes	put	them	in	bed	for
two	weeks	without	getting	up—once	considered	the	best	regimen	for	patients
recovering	from	serious	injury,	surgery,	and	even	childbirth. But	total	rest	does	the	opposite	of	what	it	was	intended	to	do. At	the	end	of
the	two	weeks,	the	athletes	had	lost	the	equivalent	of	two	years	of	muscle
building. Most	of	this	so-called	disuse	atrophy	is	prevented	by	having	patients
stand	up	and	move	around	as	soon	as	possible	in	their	recovery. On	the	other
end	of	the	spectrum,	popular	fitness	maxims	like	“No	pain,	no	gain”	inspire	us
to	believe	that	in	order	to	see	results,	we	have	to	virtually	torture	ourselves	at
the	gym,	pushing	ourselves	to	the	point	of	gasping	for	air	or	dripping	with
sweat. While	these	methods	will	certainly	get	you	some	results,	overdoing	it	can
be	aging. There	are	other	types	of	movements	that	more	effectively	support
your	overall	energy	and	beauty	while	delaying	the	aging	process. There	are	other	benefits	to	strategic	movements. In	a	study	of	people	who
wanted	to	lose	weight,	one	group	was	put	on	a	running	program,	another	on	a
jogging	program,	and	a	third	group	was	simply	asked	to	walk. The	walking
group	lost	the	most	weight. They	demonstrated	the	fact	that	muscles	stop
burning	oxygen	during	heavy	activity,	and	therefore	the	
metabolism	that	burns
fat	is	
shut	down. Some	studies	show	markedly	improved	health	and	longevity
among	people	who	stand	more	than	13	hours	a	day,	compared	with	workerswho	stand	less	than	2	hours. We	recommend,	as	do	many	experts,	that	you
stand	up	and	move	around	briefly	at	least	once	an	hour. If	you	move	in	a	strategic	way,	you	will	not	only	see	the	tangible	results	of	a
sculpted,	lithe,	strong	body,	but	you	will	also	optimize	the	flow	of	energy
throughout	your	joints,	spine,	and	entire	being. This	stimulates	your	endocrine
and	other	glands	and	keeps	your	body	more	energetically	open	so	it	can
function	at	its	peak. When	you	stop	moving,	energy	stagnates,	and	illness	and	sickness	can	build
up. 1
	Body	tension	is	created	by	the	resistance	to	the	flow	of	energy	and	a	lack	of
oxygen. As	your	body	stiffens,	so	can	your	mind,	and	you	can	become	resistant
to	change. There	is	an	uninterrupted	flow	of	energy	between	the	emotional,
mental,	and	physical	aspects	of	your	being,	and	properly	moving	your	body
affects	each	part	equally. In	this	pillar	you’ll	learn	which	types	of	movements
age	you	and	which	ones	are	the	most	beneficial	in	terms	of	making	you
Radically	Beautiful.SHIFT	16:
Incorporate	
Fluid	Movement
Throughout	Your	Day
Your	Movement	Affects	Your	Entire	Life
Experience
The	foods	you	eat	cannot	adequately	be	reduced	down	to	a	series	of	numbers,
and	the	same	is	true	for	how	you	move. The	sole	utility	of	your	workouts	isn’t
the	number	of	calories	or	the	amount	of	fat	you	burn. Moving	affects	your
overall	life. Here	are	just	some	of	the	many	ways	that	moving	
benefits	you:
•
Increases	energy
•
Makes	you	feel	strong	and	powerful	in	your	
body
•
Helps	you	create	and	maintain	a	healthy	weight
•
Lowers	cholesterol,	triglycerides,	and	the	risk	of	high	blood	pressure
•
Builds	healthy	bones
•
Reduces	inflammation
1
•
Promotes	better	sleep
•
Releases	“feel	good”	chemicals	called	endorphins	to	improve	mood	and
combat	depression
2
•
Increases	focus,	memory,	and	sharper	thinking	and	learning
3
•
Improves	circulation
•
Increases	longevity
•
Works	on	a	cellular	level	to	decrease	the	toll	of	stress	on	your	aging	process
4
•
Improves	self-esteem	and	body	image	(critical	to	being	beautiful	is	
feelingbeautiful!) And	while	it’s	been	well	documented	that	moving	and	exercising	in	general
improve	your	mood,	the	
types
	of	movements	that	flow	through	your	body	affect
your	overall	mentality,	your	emotions,	and	your	state	of	being. Try	to	recall	the
last	time	you	were	at	a	party	or	a	wedding	and	danced	in	a	free-form	way,	just
feeling	the	music	and	having	fun. Afterward	you	probably	felt	free,	alive,	and
exhilarated. This	feeling	of	freedom	is	magnetic	and	beautiful,	and	translates	to
an	outwardly	joyful	energy	that	is	very	attractive. This	is	a	perfect	example	of
how	your	bodily	movements	have	a	profound	impact	on	the	state	of	your	mind
and	your	overall	beauty. If	you	only	move	in	a	linear,	straightforward,	and	rigid	fashion,	such	as	on	a
treadmill	or	stair	climber,	you	may	start	to	become	more	linear	in	the	way	you
think	and	feel	in	your	body. In	contrast,	incorporating	flowing	movements,
such	as	dance	or	yoga,	can	help	inspire	creative	thinking. But	it’s	not	just	the
actual	movements	your	body	makes	that	have	an	impact—the	environment	in
which	you	move	your	body	also	makes	an	enormous	difference. Surfing	the	dynamic	waves	of	the	ocean	can	make	you	feel	connected	to	the
natural	world	around	you	in	a	way	that’s	impossible	when	slugging	it	out	on
weight	machines	or	even	on	a	simulated	surfing	machine. Hiking	on	uneven
terrain	in	the	fresh	air	can	help	you	feel	more	vigorous	and	free	in	your	body
than	doing	the	same	incline	level	on	a	treadmill. If	you	live	in	an	urban
environment,	trekking	up	some	local	hills	in	neighborhoods	with	sidewalks	or
nearby	parks	would	also	allow	you	to	gain	the	benefits	from	much-needed	time
outside	and	away	from	indoor	buildings. Your	mind	and	body	are	fused	together,	and	one	closely	affects	the	other. It’s
not	that	any	particular	forms	of	movement	are	necessarily	“bad”	and	should	be
avoided	altogether,	and	factors	like	the	weather,	convenience,	and	your	schedule
might	mean	that	the	gym	is	your	only	option	on	certain	days. That’s	fine. But
we	encourage	you	to	balance	the	movements	in	your	life	and	incorporate	free-
form,	natural	movements	outside	in	the	elements	whenever	possible. This	will
help	keep	your	energy	circulating	in	the	most	dynamic	and	free	way,	which	is	a
key	component	to	Radical	Beauty. RADICAL	BEAUTY	EXERCISE	GUIDELINES
•
Weave	activity	and	movement	into	your	daily	life. •
Strive	for	around	an	hour	of	movement	at	least	five	days	a	week. •
According	to	the	
Physical	
Guidelines	for	Activity	for	Americans	put	out	by	the	USgovernment,	at	least	2.5	hours	a	week	of	moderate-intensity	aerobic	activity	is
recommended	for	adults. For	more	extensive	health	benefits,	increase	aerobic
activity	to	5	hours	of	moderate	intensity	weekly,	and	include	two	days	or	more	a
week	of	muscle-strengthening	activities. 5
•
Make	an	effort	to	get	out	in	the	fresh	air	and	nature	as	much	as	possible—ideally
weekly. •
Remember	that	smaller,	shorter	activities	throughout	the	day	add	up! •
Find	forms	of	movement	that	you	enjoy	and	will	stick	with. •
Mix	circular	and	nonlinear	forms	of	movement	into	your	weekly	routine. Try
Vinyasa	yoga,	dance	classes	or	free-form	dance,	rock	climbing,	various	kinds	of
team	sports	(like	volleyball),	or	other	outdoor	activities	you	can	try	in	your	area. •
Another	option	if	you	are	crunched	for	time	is	high-interval	training,	which	is	a
short,	intense	workout	for	a	few	minutes	that	requires	recovery	time. 6
	These
types	of	exercise	may	compact	the	time	for	working	out	due	to	their	more
vigorous	nature,	but	they	may	feel	too	depleting	for	some,	so	listen	to	your	body
and	stick	to	the	type	of	movement	that	feels	good	to	you. If	you	always	dread
something,	you	likely	won’t	stick	with	it	long-term. Every	component	of	the	Radical	Beauty	lifestyle	is	tied	together. Earlier	we
talked	about	grounding	(see	
this	page
)	and	the	profound	benefits	of	making
contact	with	nature. Even	if	you	aren’t	literally	grounding	by	walking	barefoot
while	you	walk,	jog,	or	hike,	you’ll	reap	a	lot	of	the	same	benefits	from	being
around	trees,	including	fresh,	oxygen-rich	air	and	the	inexplicable	joy	of
connecting	with	nature. We	are	part	of	nature,	and	it	inherently	feels	wonderful
for	us	to	reconnect	with	the	bigger	whole	of	which	we	are	part. Sitting	and	Lack	of	
Movement	Diminish	Your
Beauty
Failing	to	move	your	body	has	an	extremely	adverse	effect	on	your	overall
beauty. But	even	if	you	regularly	engage	in	intense	exercise,	you	might	still	be
accruing	
body	fat	and	harmful	health	effects	from	sitting	for	long	periods
during	the	day. In	other	words,	an	hour	of	exercise	does	not	necessarily	balance
the	negative	effects	of	a	nonstop	hour	of	sitting. 7
	If	you	want	to	feel	and	look
your	most	beautiful,	it’s	critical	to	break	up	your	periods	of	sitting	during	the
day. If	you	take	a	moment	to	tally	the	amount	of	time	you	spend	in	your	car,	at
your	desk,	and	perhaps	in	front	of	a	television	set,	you	might	be	shocked	to	seehow	much	it	all	adds	up. Dr.	
James	Levine,	director	of	the	
Mayo	Clinic–
Arizona	State	University	Obesity	Solutions	Initiative,	promotes	the	phrase
“Sitting	is	the	new	smoking.”
8
	Studying	the	adverse	effects	of	the	increasingly
sedentary	Western	lifestyle	for	years	has	led	Levine	and	others	to	believe	that
sitting	and	being	inactive	for	long	periods	is	extremely	dangerous	to	your
health. For	example,	researchers	have	found	evidence	that	prolonged	sitting
affects	the	blood	sugar	levels	and	insulin	in	the	body,	and	that	sitting	too	much
can	actually	increase	the	risk	of	developing	several	serious	illnesses,	such	as
heart	disease,	type	2	diabetes,	and	colon	and	endometrial	
cancer. 9
	An	article
published	in	
Diabetologia
	examined	the	results	of	eighteen	studies	with	nearly
800,000	participants	and	determined	that	those	who	sat	the	most	were	twice	as
likely	to	develop	type	2	diabetes	compared	with	those	who	sat	the	least. 10
Sitting	too	much	can	also	keep	you	from	feeling	beautifully	joyful. If	you	sit
for	longer	periods,	your	circulation	can	be	reduced,	and	it	may	be	harder	for
your	“feel-good”	brain	chemicals	(neurotransmitters,	endorphins,	and
endocannabinoids)	
to	make	their	way	to	receptors. 11
	A	study	published	in	the
American	Journal	of	Preventive	Medicine
	that	looked	at	over	9,000	middle-aged
women	found	that	women	who	sat	more	than	7	hours	a	day	were	47	percent
more	likely	to	suffer	from	depression	than	those	who	sat	4	hours	or	fewer. 12
Our	natural	state	is	to	be	dynamic	and	moving,	and	if	we	don’t	live	in
alignment	with	our	authentic	nature,	we	simply	won’t	feel	as	genuinely	happy. The	negative	impact	of	sitting	nearly	all	day	is	a	relatively	new	problem. Our
ancestors	spent	most	of	their	days	upright	and	moving,	first	while	seeking	out
and	gathering	their	own	food,	and	in	later	generations	while	working	in	the
fields,	building	structures,	and	getting	around	by	foot	or	horseback. Technology
and	modern	farming	have	put	us	in	a	position	where	we	hardly	need	to	move	at
all	in	order	to	get	everything	done. This	may	be	a	luxury	in	some	ways,	but	as	a
result,	we	as	a	society	move	around	on	average	90	percent	less	than	our
ancestors	did	just	one	hundred	years	ago. 13
WALKING	FOR	
DIGESTION
A	central	belief	in	
Ayurveda	is	that	energy	has	to	stay	in	motion	within	us	and	in	our
lives	in	order	to	continually	nourish	us	and	create	harmony. On	the	opposite	end	of
the	spectrum	is	stagnation,	which	leads	to	
ama
,	or	toxicity	buildup. It	is	a	highly
recommended	practice	in	Ayurveda	to	go	for	a	15-minute	walk	after	dinner. This
practice	is	believed	to	help	promote	digestion,	as	well	as	the	assimilation	and
circulation	of	nutrients	all	around	your	body. This	easy	practice	of	walking	after	dinner	could	be	coupled	with	gazing	upon	the
sunset,	particularly	in	the	summer,	or	doing	some	errands	like	taking	out	the	trash,
dropping	off	dry	cleaning,	or	picking	up	pet	food. Strolling	around	the	neighborhoodcan	be	a	great	bonding	experience	to	share	with	your	family	or	roommates	as	you
do	something	great	for	your	health	and	promote	your	Radical	Beauty. Try	it	for
yourself. Movement	shouldn’t	be	an	all-or-nothing	proposition. Just	because	you	can’t
get	to	the	gym	doesn’t	mean	you	have	to	sit	and	be	completely	inactive,
forgoing	all	movement	for	the	whole	day. Remember,	it’s	all	about	balance. Research	has	shown	that	whether	or	not	you	exercise	regularly,	taking	breaks
from	long	periods	of	sitting	can	stave	off	some	of	the	negative	effects	of
inactivity	such	as	high	cholesterol,	triglycerides,	and	inflammation. 14
	Even	very
short	breaks	can	be	beneficial. 15
	Whether	or	not	you	set	aside	time	each	day	to
exercise,	incorporating	micro	movements	and	mini	routines	into	your	daily	life
can	be	great	for	your	health. A	study	from	
The	
Journal	of	Physiology
	tested	levels	of	an	enzyme	that	breaks
down	fat	in	three	groups	of	mice:	mice	that	lay	down	for	most	of	the	day,	stood
for	most	of	the	day,	or	exercised. 16
	Not	surprisingly,	the	enzyme	activity	in	the
lying	mice	was	very	low,	while	the	levels	rose	more	than	ten	times	when	the
mice	simply	stood. However,	a	surprising	finding	was	that	exercise	had	no
additional	effects	on	the	enzyme	levels	in	the	mice’s	legs. The	researchers
surmised	that	even	if	you	don’t	exercise	rigorously,	simply	spending	much	of
the	day	standing	over	sitting	would	lead	to	big	benefits. SUPPORT	FOR	THE	STANDING	DESK
Since	many	of	us	have	jobs	that	require	us	to	sit	for	several	hours,	an	option	that	is
growing	in	popularity	is	the	standing	desk. A	standing	desk	is	built	specifically	for
you	to	work	at	while	standing	up. Many	of	them	convert	into	seated	desks	so	you
can	alternate	periods	of	standing	and	sitting	throughout	the	day. It	may	take	a	bit
of	getting	used	to	if	you’re	accustomed	to	sitting	all	day,	but	you’ll	probably	soon
find	that	you	feel	more	awake	and	think	more	creatively	when	working	standing	up. Some	companies	have	even	reported	an	increase	in	productivity	when	employees
use	
standing	desks. If	you	spend	several	hours	a	day	working	at	a	desk,	this	might
be	an	ideal	option	for	you. If	getting	a	new	desk	is	out	of	your	budget	at	the
moment,	you	can	try	creating	your	own	standing	desk	by	stacking	books	or	solid
boxes	in	one	corner	of	your	desk	to	your	standing	height,	and	propping	your	laptop
on	them	to	work. Make	sure	to	get	up	and	stretch	or	go	for	a	quick	walk	to	the	printer,	to	grab
more	water,	or	just	to	circle	around	your	office	or	home	at	least	every	20	to	30
minutes. Eventually	it	will	feel	like	second	nature	to	get	up	more	often,	even	if
it	feels	like	a	lot	of	moving	around	at	first. Whether	or	not	you	exercise,	you
can’t	sit	the	rest	of	the	day	and	expect	your	body	to	respond	by	reflecting	itsmaximum	health	and	beauty	potential. Radical	Beauty	Daily	Movement	Solutions
It’s	clear	by	now	that	your	life	shouldn’t	be	drastically	divided	into	two
opposing	states:	exercise	and	inactivity. Movement	needs	to	be	broken	up
during	the	entire	day	in	order	for	you	to	glean	optimal	health	and	beauty
benefits. Here	are	some	of	the	top	ways	you	can	incorporate	movement
throughout	your	day. TAKE	FREQUENT	BREAKS
At	least	every	30	minutes	or	so,	stand	up	and	stretch,	walk	around	for	a	few
minutes,	or	run	an	errand. You	can	even	do	a	few	exercises	like	push-ups	or
with	free	weights	next	to	your	desk	if	you	work	from	home,	or	if	it	doesn’t	feel
too	weird	in	your	office. If	you	sit	in	an	open	space,	just	walking	around	might
be	a	more	feasible	(and	less	awkward)	option. TAKE	THE	STAIRS
This	is	an	oldie	but	goodie	recommendation	that	you	may	have	been	hearing
for	years	but	never	followed. Taking	a	deep	breath	and	bypassing	the	elevator	in
favor	of	the	stairwell	is	an	easy	way	to	incorporate	more	activity	in	your
everyday	life. You	can	start	with	two	floors	and	build	from	there,	using	the
elevator	to	fill	in	the	rest. SOCIALIZE	WHILE	MOVING
Instead	of	meeting	friends	for	coffee,	tea,	lunch,	or	dinner,	meet	up	for	a	hike
or	a	walk	through	your	neighborhood. You’ll	be	able	to	chat	and	catch	up	while
being	active	together. MAXIMIZE	YOUR	LUNCH	HOUR
Use	this	time	to	walk	around	the	neighborhood	near	your	office. You	can	get	in
at	least	a	good	mile	if	you	walk	for	a	brisk	15	to	18	minutes. Keep	some
sneakers	at	your	desk	and	pop	them	on	before	heading	out	at	lunchtime. WALK	AND	TALK
Walk	around	while	talking	on	the	phone. Thanks	to	cell	phones,	no	longer	do
you	have	to	be	rooted	in	a	seated	position	to	talk. This	practice	alone	could
create	a	lot	of	movement	during	your	day.TALK	FACE	TO	FACE
Walk	down	the	hallway	to	see	a	colleague	rather	than	e-mailing	them. This
encourages	more	social	interaction	as	well	as	movement—two	diminishing	yet
healthy	aspects	of	our	society. After	all,	we	were	meant	to	have	
some
	regular
social	interactions	as	human	beings. TRADE	YOUR	CHAIR	FOR	A	STABILITY	BALL
This	will	encourage	you	to	use	your	core	muscles	during	the	day	to	remain
stabilized. Don’t	worry	if	your	colleagues	chuckle	at	your	“chair	ball”	at	first. Eventually	they	will	probably	want	to	get	one	also,	and	you	can	feel	smug	that
you	were	the	office	trendsetter	who	started	it	all. PARK	FARTHER
Get	in	the	habit	of	choosing	a	spot	in	the	back	of	the	parking	lot	so	you	can	get
a	longer	walk	into	the	store. This	is	especially	great	while	you’re	out	running
errands	during	lunchtime	to	break	up	all	of	that	sitting	you	do. DITCH	THE	CAR
If	possible,	walk	or	bike	to	work	or	to	do	any	errands	you	can. If	you	take	the
bus	or	the	subway,	get	off	at	an	earlier	stop	so	you	can	walk	some	distance	to
get	home	or	to	work. PLAY	WITH	YOUR	KIDS
Get	outside	and	try	kicking	or	throwing	a	ball	around. This	is	a	great	way	to
establish	regular	movement	practices	for	the	whole	family	and	help	your
children	set	healthy	habits	for	an	active	life. MULTITASK	DURING	TV	TIME
If	you	do	watch	TV,	this	is	one	great	time	
to
	multitask	(unlike	at	mealtimes). Keep	a	yoga	mat	near	your	television	set	and	get	in	the	habit	of	doing	a	few
yoga	poses	(see	
this	page
–
this	page
)	or	stretches	while	watching	your	favorite
show. And	try	to	avoid	“binge	watching”	whole	seasons	in	one	or	two	sittings,
which	is	now	possible	with	streaming. Try	to	discipline	yourself	to	old	school,
prestreaming	style:	one	episode	at	a	time. The	
Aging	Effects	of	
OverexercisingWhile	there	are	so	many	benefits	to	moving	throughout	the	day,	there	
is
	such	a
thing	as	
overdoing	it. It’s	well	established	that	moderate	amounts	of	exercise
can	increase	antioxidant	defenses	and	offer	innumerable	health	and	beauty
benefits	such	as	increased	circulation	and	blood	flow. Excessive	movement,
however,	can	actually	be	depleting	and	create	oxidative	stress,	a	form	of	free-
radical	creation	that	leads	to	accelerated	aging. 17
	This	is	when	your	workout
stops	working	for	you	and	may	actually	start	doing	more	harm	than	good. First,	let’s	define	oxidative	stress. Free	radicals	are	morphed	cells	that	your
body	creates	as	a	result	of	exposure	to	pollutants	and	toxicity,	as	well	as	natural
processes	like	metabolism. Your	body	uses	different	antioxidants	to	prevent	and
control	damage	from	these	free	radicals. When	free	radicals	overwhelm	your
antioxidant	defenses,	your	cells	become	damaged. This	damage	is	called
oxidative	stress
. 18
	There’s	a	lot	of	data	suggesting	that	oxidative	stress	contributes
to	inflammation	and	aging	in	different	ways,
19
,
20
,
21
	including	aging	of	the
skin
22
	and	the	hair,
23
	and	numerous	studies,	including	research	from	
Advances
in	Clinical	Chemistry
,	show	that	acute	bouts	of	exercise	can	induce	a	state	of
oxidative	stress. 24
You	don’t	have	to	be	fearful	of	any	amount	of	oxidative	stress. It	would	be
nearly	impossible	to	live	without	having	
some
	in	your	body,	and	even	newer
research	is	finding	that	oxidative	stress	is	beneficial	in	small	amounts	by
prompting	your	body	to	increase	its	antioxidants. 25
	Over	time,	this	can	help
your	body	recover	more	quickly. In	other	words,	you	can	become	slightly	more
immune	to	the	effects	of	oxidative	stress. Research	on	serious	athletes	with	the
highest	training	volumes,	experience,	and	levels	of	fitness	shows	that	they
handle	oxidative	stress	well. 26
So	how	much	is	too	much	oxidative	stress? Your	body	only	has	so	many
antioxidants	to	combat	free	radicals	before	inflammation	and	the	effects	of
aging	weigh	down	the	beauty	of	your	skin,	hair,	and	body. Too	much	oxidative
stress	could	deplete	your	antioxidant	reserves. It	is	generally	believed	that	long,
intense	exercise	such	as	running	marathons	and	endurance	training	causes	more
oxidative	stress	than	humans	can	handle. 27
	During	extreme	and	prolonged
exercise,	your	body	runs	out	of	antioxidants,	allowing	free	radicals	to
overwhelm	your	cells	and	oxidative	stress	to	rise	far	beyond	healthy	levels. Dr.	
James	O’Keefe,	a	cardiologist	who	authored	a	review	for	the	
Mayo	Clinic
on	the	adverse	cardiovascular	effects	of	excessive	exercise,
28
	stated	in	a	TED	talk
that	“if	we	went	out	for	a	run	right	now	and	you	ran	hard…by	60	minutes
something	starts	happening….The	free	radicals	blossom,	and	it	starts	
burning
	the
heart. It	starts	
searing
	and	inflaming	the	inside	of	your	coronary	arteries.”
29Hearing	the	words	
burning,	searing
,	and	
inflaming
	to	describe	what	excessive
exercise	can	do	to	your	cardiovascular	function	probably	makes	you	want	to
cringe. It	sounds	horrifying! It’s	easy	to	paint	visual	images	around	these
visceral	words. But	just	as	excessive	oxidative	stress	can	“sear”	your	heart,	it	can
also	“sear”	your	beauty,	showing	up	as	weathered	and	wrinkled	skin. Remember
that	everything	in	your	body	affects	everything	else. Earlier	we	talked	about	how
cardiovascular	function	has	an	impact	on	the	distribution	of	beauty	nutrients,
so	the	harmful	effects	described	by	Dr.	O’Keefe	extend	beyond	your	heart	and
include	your	beauty. If	you	are	a	competitive	athlete,	you’ll	want	to	be	sure	to	eat	a	superior,
antioxidant-rich,	high-plant-food	diet	every	single	day	to	compensate	for	your
intense	training. However,	being	a	“weekend	warrior,”	or	someone	who	doesn’t
have	as	much	time	to	work	out	consistently	during	the	week	and	slaves	away	for
long	hours	on	the	weekend,	may	cause	a	disruption	to	your	body’s	overall
balance,	or	homeostasis. 30
	As	we	discussed	extensively	earlier,	breaking	up	your
movement	over	not	only	the	week	but	throughout	the	day	is	the	healthiest	and
most	beautifying	way	to	approach	your	exercise	routine. BEAUTIFUL	
SWEAT
While	you	don’t	want	to	overexert	and	deplete	yourself	in	order	to	break	a	sweat,
sweat	in	and	of	itself	is	a	beautiful	thing. You	may	not	feel	so	beautiful	while	you
are	drenched	and	sticky,	but	after	a	shower	and	perhaps	a	drink	of	coconut	water,
you’ll	likely	feel	more	energized	and	beautiful	than	you	did	before	your	sweating
session. Sweat,	a	by-product	of	the	circulatory	process	to	cool	down	your	body,	is	a
fantastic	way	to	promote	detoxification. The	increased	blood	flow	that	comes	with
sweating	increases	your	circulation,	which	improves	your	skin’s	elasticity	and	tone,
making	it	more	beautiful	over	time. Because	sweating	is	a	great	way	to	promote
more	overall	movement	throughout	your	system,	it	can	even	enhance	digestion
and	help	eliminate	
constipation,	thereby	removing	waste	products	and	promoting
youthful	energy	and	beauty. Through	the	skin,	we	can	detoxify	heavy	metals	(including	mercury	and	lead),
31
pesticides,	herbicides,	and	other	toxins	from	our	system	and	keep	them	from
circulating	within	our	bodies,	where	they	can	contribute	to	inflammation	and	free
radicals,
32
	diminishing	our	health	and	beauty. Sweating	is	also	a	great	way	to
boost	your	endorphins,
33
	which	can	improve	your	mood	and	make	you	feel
happier. Some	of	the	most	beneficial	ways	to	break	a	sweat	are	by	moving	outside	in	the
fresh	air. This	includes	hiking,	biking,	walking,	and	playing	outdoor	sports	like	tennis. Some	indoor	activities	such	as	yoga	(which	can	also	be	practiced	outside	when	the
weather	permits)	and	dance	or	dance-fitness	classes	can	also	be	highly	beneficial. There	are	different	forms	of	heated	yoga	that	use	an	artificial	heat	source	in	a
closed	room	with	stagnant	air. While	this	is	certainly	a	way	to	promote	sweat,	it’s
more	natural	to	pursue	yoga	where	the	heat	builds	from	your	own	breath	andmovement	rather	than	from	an	artificial	source. Infrared	and	regular	saunas	are	also	great	sweating	resources. Try	breaking	a
sweat	ideally	twice	or	more	on	a	weekly	basis	throughout	the	year,	
hydrating	well
before	and	afterward,	to	get	maximum	beauty	benefits. Everyone	has	a	different	capacity	for	exercise,	but	working	out	at	a	moderate
to	high	intensity	for	more	than	1	to	2	hours	a	day	can	generally	be	considered
extreme	(unless	you	happen	to	be	an	Olympic	or	otherwise	very	competitive
athlete). That	being	said,	overdoing	it	is	different	for	each	individual	and	can
shift	over	time. If	you	naturally	build	up	your	fitness	levels	over	the	long-term,
your	body	can	begin	to	handle	oxidative	stress	levels	better	than	if	you	don’t
work	out	for	months	and	then	jump	right	into	a	killer	workout. Make	sure	to
progress	at	a	reasonable	pace	and	allow	for	adequate	recovery	time	between
training	sessions. Listen	to	your	body,	and	be	on	the	lookout	for	signs	of	overtraining,	such	as
feeling	sick,	moody,	anxious,	or	irritated. If	you	experience	changes	to	your
sleep,	appetite,	performance,	or	libido,	or	feel	chronically	sore	or	achy,
34
	you
just	might	be	exercising	past	your	optimal	limit. If	you	listen	to	your	body,	you
can	feel	when	you	are	overwhelming	yourself	with	oxidative	stress	instead	of
getting	the	healthy	amount	of	exercise	that	produces	a	toned,	lean	body	and
glowing	skin. Properly	Timing	Your	
Exercise	and	Food
Unless	you	are	an	endurance	athlete	who	needs	to	fuel	up	in	extreme	amounts,
exercising	right	after	eating	a	meal	or	consuming	heavy	snack	foods	is	not
recommended. This	impairs	your	
agni
,	or	digestion,	and	splits	your	energy
between	digesting	and	nourishing	your	muscles	for	your	workout. Blood	flow	is
pulled	out	of	your	stomach	and	digestive	tract	to	go	into	your	muscles. It’s	akin
to	multitasking	for	your	body. Imagine	if	you	had	to	have	a	serious
conversation	while	writing	a	meaningful	e-mail;	your	communication	on	both
fronts	would	suffer. It’s	just	not	possible	to	do	two	things	really	well	at	the	same
time. Focusing	your	energy	and	attention	on	one	task	at	a	time	is	the	best	way
to	be	really	successful	at	anything,	and	this	also	applies	to	your	body’s	energy. Allow	it	to	be	used	maximally	either	for	digestion	or	exercise. Space	your	
meals	and	workouts	out	so	you	have	energy	for	your	beauty-
building	movement	practices. Ideally,	heavy	foods	should	be	consumed	at	least
2	hours	before	exercise	to	allow	for	enough	energy	to	break	them	down,
although	as	discussed	previously,	a	gentle	15-minute	walk	after	eating	is	highlyrecommended. Here	are	some	specific	tips	for	workouts	at	various	times	of	the
day. MORNING	WORKOUTS
BEFORE:
	Depending	on	how	early	your	workout	is,	it	might	feel	better	on	an
empty	stomach	(especially	for	a	yoga	practice). Or,	if	you	need	something	in
your	stomach,	a	banana,	some	berries,	or	a	
Glowing	Green	Smoothie	(see	recipe
on	
this	page
)	are	light	choices	that	digest	well. Fruit,	an	easy-to-digest	carb,
consumed	prior	to	exercise	could	be	beneficial	and	would	not	limit	
fat
burning. 35
AVOID:
	Anything	very	heavy	like	a	big	breakfast	of	eggs	and	bacon	right
before	a	workout	requires	a	great	deal	of	energy	to	digest. You’ll	have	a	less-
than-efficient	workout	and	less-than-efficient	digestion. Beauty-wise,	you	lose
out	on	both	sides. AFTERWARD:
	If	you	didn’t	have	it	before	working	out,	this	is	a	great	time	for
your	Glowing	Green	Smoothie. If	you’re	still	hungry	after	the	GGS,	follow	it
with	some	oatmeal	or	a	
Power	Protein	Smoothie	(see	
kimberlysnyder. com
	for
recipe). If	you	did	a	high-resistance	workout	and	are	interested	specifically	in
building	lean	muscle	tone,	follow	your	GGS	with	a	simple	mix	of	coconut
water,	banana,	and	spirulina. This	is	low	in	fat	but	provides	the	carbs	and
amino	acid	spectrum	needed	for	recovery. Since	spirulina	is	an	algae	that	breaks
down	and	digests	easily,	you	could	also	add	spirulina	to	your	Glowing	Green
Smoothie	(though	concentrated	protein	powders	are	not	recommended	in	your
GGS;	save	them	for	shakes	later	in	the	day). AFTERNOON/EVENING	WORKOUTS
BEFORE:
	Get	fuel	in	the	form	of	carbohydrates	and	protein	during	the	day. There	is	research	indicating	the	importance	of	consuming	amino	acids	and
carbohydrates	before	resistance	exercise	to	help	build	muscle. 36
	Try	having
some	quinoa	for	the	carbs	and	protein	at	lunch	or	some	mushrooms	or	baked
veggies,	an	avocado	or	sunflower	seed	kale	salad,	soup,	or	a	protein	shake,	or
chia	seed	pudding	so	you’ll	be	fueled	up	and	ready	to	go	a	couple	hours	later. The	Glowing	Green	Smoothie	would	also	fill	this	need	as	a	snack,	as	greens	are
high	in	amino	acids	and	the	banana	and	other	fruit	in	the	recipe	supply	some
carbs. AVOID:
	Eating	heavy	foods	within	2	hours	of	your	workout,	whatever	time
that	might	be. If	you	end	up	getting	really	hungry	and	needing	something,	a
banana	or	another	Glowing	Green	Smoothie	are	two	good	ideas.AFTERWARD:
	If	you	are	hungry	before	dinner,	a	banana	can	also	be	good	
post-
workout,	as	it	has	complex	carbs,	potassium,	and	fiber. Having	some	protein	is
important	to	rebuild	your	
muscles	after	a	strengthening	workout,	so	a	
Power
Protein	Smoothie,	veggies	and	hummus,	nuts,	seeds	(chia	seeds	are	especially
beneficial),	protein-rich	veggies	such	as	Brussels	sprouts,	or	some	legumes	like
lentils	are	good	choices,	if	eaten	3	to	4	hours	before	bed. AVOID:
	Don’t	eat	a	late,	heavy	dinner	at	all	costs. If	you	do	have	to	exercise	in
the	evening,	a	light	kale	salad	with	some	avocado	(remember,	greens	have
protein,	too)	or	a	smoothie	are	two	great	choices. ALL	DAY:
	Hydrate	well	before	and	after	exercising	to	prevent	
de
hydration. Drink	adequate	liquids	between	meals	so	you	aren’t	tempted	to	drink	a	lot
during	meals,	which	would	dilute	your	digestive	enzymes. If	you	sweat	a	lot
during	your	workouts,	coconut	water	is	a	great	natural	sports	drink. DO	YOU	NEED	MORE	PROTEIN	TO	BUILD	MUSCLE? There’s	a	general	belief	that	if	you	are	an	athlete	or	even	someone	who	wants	to
increase	strength	and	muscle	tone,	you	need	to	eat	more	protein. Is	this	true? And
when	exactly	should	you	consume	it? Research	from	the	
Journal	of	Sports	Sciences
	shows	that	even	elite	athletes	in
training	need	only	about	0.59	to	0.82	grams	of	protein	per	pound	(or	1.3	to	1.8
kilograms)	of	body	weight	for	optimum	performance. 37
	So	a	male	weighing	180
pounds	in	training	would	not	need	much	more	than	106	grams	of	protein	a	day
(remember	more	protein	is	
not
	necessarily	better;	see	
this	page
). This	amount	is
easily	obtainable	with	a	vegan	protein	shake,	nuts	or	seeds,	and	a	moderate
protein-containing	meal,	plus	a	variety	of	other	whole	foods	during	the	day—and	of
course	if	you	are	not	an	elite	athlete	and	weigh	less	you	would	need	less. If	you	are
a	woman	and	are	not	an	elite	athlete	in	training,	40	to	60	grams	of	protein	a	day
should	be	plenty	for	your	daily	needs	and	keeping	toned. This	can	easily	be
acquired	from	a	plant-based	diet	that	includes	some	seeds,	nuts,	legumes,	lots	of
veggies,	especially	green	veggies,	and	protein	shakes. PROTEIN	INTAKE	IN	A	DAY	(IN	GRAMS)	WITH	A	PLANT-BASED	DIET
With	these	two	sample	meal	plans,	you	can	see	how	easy	it	is	to	get	the	average
daily	protein	requirements	for	women	with	a	plant-based	diet. For	men,	larger
portion	sizes	or	some	extra	nuts	and	seeds	would	also	easily	fulfill	protein
requirements. (Approximate/estimated	grams	of	protein	for	foods	listed;	some	variations	may
occur.) SAMPLE	MEAL	DAY	#1
MORNINGHot	water	with	lemon:	0	grams
16	ounces	
Glowing	Green	Smoothie	(
this	page
):	6	grams
Steel-cut	oatmeal	(¼	cup	dry)	made	with	water:	4	grams
LUNCH
Large	kale	salad	topped	with	¼	cup	sunflower	seeds:	13	grams
Collard	green	wraps	with	nut	pâté	(see	
this	page
):	11	grams
SNACK
Chia	pudding	(
this	page
):	5	grams
DINNER
1	cup	of	cooked	quinoa	with	1	cup	of	broccoli;	side	of	green	salad:	11	grams
1	ounce	dark	chocolate	(at	least	72%	cacao):	1	gram
DAILY	TOTAL:	51	GRAMS	OF	PROTEIN
SAMPLE	MEAL	PLAN	#2
MORNING
Hot	water	with	lemon:	0	grams
16	ounces	Glowing	Green	Smoothie	(
this	page
):	6	grams
Apple:	:	1	gram
Coconut	yogurt	with	¼	cup	gluten-free	granola:	4	grams
LUNCH
Gluten-free	veggie	and	quinoa	wrap	(wrap	made	from	teff):	6	grams
SNACK
Power	Protein	Smoothie	(see	
kimberlysnyder. com
):	24	grams
*
*
Could	be	more	or	less,	depending	on	protein	powder	used
DINNER
Lentil	and	Kale	Soup	(
this	page
):	9	grams
Grilled	portobello	mushrooms	with	large	mixed	green	salad:	6	grams
Almond	milk-based	hot	chocolate:	2	grams
DAILY	TOTAL:	58	GRAMS	OF	PROTEIN
A	study	from	the	
Journal	of	Applied	Physiology
	showed	that	it	is	best	to
consume	amino	acids	and	carbs	up	to	3	hours	post-workout	to	increase	muscle
synthesis. 38
	The	other	macronutrient—
fat—was	not	found	to	be	part	of	this
equation,	perhaps	because	fat	can	slow	the	uptake	of	the	key	nutrients. If	you	are
engaging	in	endurance	sports	or	workouts,	some	research	has	shown	that
consuming	fat	before	exercise	helps	improve	results	of	conserving	muscle	glycogen
levels,	or	fuel	needed	to	supply	your	muscles	with	energy,	for	these	longer	exerciseperiods,
39
	but	it	should	be	forms	of	fat	that	are	easy	to	digest,	such	as	avocados
and	chia	seeds,	and	consumed	with	enough	time	to	allow	for	digestion	(ideally	at
least	2	hours	before	workouts). So	exactly	how	much	do	you	need? Though	it	really	depends	on	your	size	and	the
type	of	workout	you	do,	around	20	grams	of	protein	should	suffice	post-workout
(research	has	shown	that	for	the	average	adult,	muscle	protein	synthesis	saturates
at	20	grams	of	protein	and	increasing	to	40	grams	does	not	make	a	difference,
40
which	would	be	at	least	as	much	as	you	get	in	the	Power	Protein	Smoothie	or	in	a
typical	shake	made	from	almond	milk	and	vegan	protein	powder). SHIFT	17:
Practice	
Breathing	and	Yoga
Exercises	for	
Beauty
Pranayama:
	Secrets	to	Breathing	for	Beauty
Breath	is	perhaps	the	subtlest	form	of	movement	that	we	engage	in	minute	to
minute,	even	while	we	sleep. Since	we	all	breathe	automatically,	many	of	us
don’t	pay	attention	to	our	breath	and	take	it	for	granted. Yet	one	of	the	secrets
to	youthfulness	and	energy	is	proper	breathing. There	are	specific	breathing
techniques	that	can	be	used	to	enhance	the	efficiency	of	your	exercise	and
movements	and	circulate	oxygen	and	vitality-enhancing	energy,	or	
prana
,	more
efficiently	around	your	body. This	increases	your	Radical	Beauty. Pranayama
,	which	in	a	very	simplified	definition	translates	to	“breathing
exercises,”	is	really	a	deeper	concept	that	has	to	do	with	consciously	controlling
your	
prana
. It	is	one	of	the	most	beneficial	and	effective	techniques	to	help
dissipate	stress	and	balance	your	mind. Prana
	is	the	universal	life	energy	that	permeates	the	entire	universe. By
becoming	aware	of	it	and	working	with	it	deliberately	through	
pranayama
techniques,	you’ll	be	able	to	expand	your	energy	beyond	any	perceived
limitations. Your	rejuvenation	will	expand,	as	will	your	magnetic	energy	and
true	beauty. A	grounded,	calm,	yet	tangibly	magnetic	energy	is	possible	to	attain
through	regularly	practicing	
pranayama
	(and	
meditation,	which	we’ll	talk	about
in	
Pillar	6
). These	are	among	the	most	powerful	practices	available	to	us. Pranayama
	is	considered	alkalizing	and	cleansing	since	it	promotes	efficient
elimination	of	toxins	through	the	lungs. Pranayama
	practices	work	best	in
tandem	with	a	cleansing,	alkaline	diet	(see	
Pillar	1
). This	helps	open	up	the
channels	for	more	
prana
	to	enter. Deep	inhales	and	exhales	can	move	toxins
through	the	
lymph,	acting	as	a	pump	for	the	lymphatic	system. Tibetan	yogis
demonstrate	the	extreme	power	of	breath	and	mind	control. Using	these
dynamic	practices,	they	can	generate	such	intense	heat	that	they	are	comfortablein	cold	temperatures	and	can	even	melt	the	snow	around	them. Breathing	techniques	can	certainly	ramp	up	your	beauty	potential. Imagine	if
you	breathed	improperly	day	after	day,	year	after	year. You	wouldn’t	get	the	full
potential	of	nourishing	oxygen	to	all	of	your	cells,	which	can	accelerate	aging. Deeper,	more	efficient	breathing	that	results	in	improved	circulation	equals
better	distribution	of	oxygen	and	nutrients. This	in	turn	will	help	create	more
glowing,	youthful	skin	and	help	you	feel	more	naturally	energized. The	first	step	to	
pranayama
	is	to	become	aware	of	your	breath	in	the	first
place	and	start	to	slow	it	down. When	you	slow	down	your	breath,	you	tend	to
breathe	more	fully. This	helps	you	become	more	efficient	at	ingesting	oxygen
and	expelling	waste. You	will	also	feel	calmer	and	more	balanced	as	you	release
stress	and	absorb	fewer	of	its	toxic	effects. States	of	Breathing
There	are	three	states	of	breathing	we	all	naturally	do	throughout	the	day	and
night. PURAKA:
	This	is	the	state	of	inhalation,	when	your	lungs	are	filled	with	air. Work	to	take	deeper	inhales,	filling	your	upper	and	lower	lungs	to	pull	in	the
maximum	amount	of	oxygen	possible	and	allowing	your	stomach	to	expand
like	a	balloon. Also	take	care	to	breathe	in	slowly,	probably	much	more	slowly
than	you	are	used	to. You	can	even	try	counting	to	four	as	you	inhale	to
consciously	slow	down	your	breath. KUMBHATA:
	This	is	the	state	of	retention. In	normal,	everyday	breathing,	this
equates	to	the	very	subtle	pause	between	your	inhales	and	exhales. Prana
	and
oxygen	from	the	lungs	enter	the	bloodstream	to	be	delivered	to	all	of	the	cells
in	your	body	as	gases	from	the	cells	enter	the	lungs	and	prepare	for	expulsion
out	of	the	body. RECAKA:
	This	is	the	state	of	exhalation	of	toxic	substances	from	the	body. It’s
important	to	exhale	very	deeply,	perhaps	even	more	deeply	than	you	inhale,	to
ensure	that	you	fully	expel	wastes	and	by-products	of	the	breath	out	of	your
body. Your	belly	should	pull	in	slightly	toward	your	spine. Basic	
Pranayama
	Techniques	That	Promote
Beauty
These	practices	are	ideally	performed	at	the	specific	times	that	are	noted	for
each	technique. Practicing	these	in	the	open	air	is	ideal. Otherwise,	find	apeaceful	environment	where	you	can	sit	with	your	spine	straight. It	might	be
more	comfortable	for	you	to	sit	cross-legged	on	a	firm	pillow	or	to	sit	in	a	chair
with	both	feet	firmly	planted	on	the	ground. But	do	avoid	saggy	couches	and
cushions,	which	can	cause	you	to	inadvertently	sink	down,	preventing	optimal
breath	flow	and	reducing	these	
pranayama
	techniques’	strong	benefits. Please	check	with	your	doctor	before	starting	if	you	are	new	to	these	or	any
other	
pranayama
	breath	techniques,	or	if	you	are	pregnant	or	have	a	medical
condition. UJJAYI
This	is	the	primary	way	of	breathing	while	practicing	yoga	
asanas
,	or	poses,	but
this	is	also	a	fantastic	form	of	breath	to	use	anytime	you	feel	stressed. Ujjayi
helps	you	bring	the	maximum	amount	of	oxygen	into	your	body;	efficiently
distribute	nutrients;	avoid	shallow,	chest-based,	and	inefficient	breathing;	and
give	more	magnetic	beauty	energy	and	a	glow	to	your	skin	and	eyes. This	form	of	breathing	has	been	used	for	thousands	of	years	in	both	Taoist
and	yogic	traditions. It	is	often	referred	to	as	“the	ocean	breath”	because	it
sounds	like	gentle	ocean	waves. Ujjayi
	is	a	deep,	abdominal-based	breath	that
fills	your	lower	belly	first,	then	rises	to	fill	the	lower	rib	cage,	then	all	the	way
up	into	the	upper	lungs,	chest,	and	throat. To	begin,	open	your	mouth	wide	and	let	out	a	vocal	exhale. Now,	inhale	and
close	your	mouth	and	try	to	exhale	and	make	the	same	sound,	which	will
produce	a	noise	somewhat	akin	to	the	ocean	at	the	back	of	your	throat. If
you’re	in	public,	you	can	just	focus	on	breathing	deeply	without	tensing	or
raising	your	shoulders,	allowing	your	entire	belly	to	expand	without	making	the
audible	sound. You’ll	still	benefit	from	this	slow,	deep	breathing. In	either	case,
inhale	and	exhale	through	your	nose	for	roughly	the	same	length	of	time. If
you	are	a	particularly	fast	breather	or	have	a	hard	time	knowing	how	to	slow
down,	try	breathing	in	and	out	for	a	count	of	four. Practice	this	any	time	of	the
day	and	into	the	evening. BHASTRIKA
This	is	an	especially	beautifying	
pranayama
	technique	because	it	is	cleansing	and
raises	the	
metabolism. Breathe	in	and	out	through	your	nose	in	a	quick	rhythm. This	expels	negativity.
Radical_Beauty_from_the_inside_out_by_Deepak_Chopra.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Heavy	proteins	(
red	meat,	dairy,
and	the	like)	are	especially	hard	to	digest,	so	limit	or	avoid	them. •
Avoid	foods	that	are	extremely	light	and	dry,	such	as	crackers,	cold	cereals,
and	packaged	snacks. •
Incorporate	cardamom,	cumin,	ginger,	cinnamon,	salt,	cloves,	mustard	seed,
and	black	pepper	in	your	diet. PITTA
	(FIRE/SUN)Fire	is	the	transformative	element	in	nature	that	can	enable	change,	so	it	has	an
important	role	in	digestion	and	
metabolism,	governing	the	digestive	
agni
	in
your	body. Symptoms	of	balanced	
Pitta
:	being	confident,	expressing	charisma	and
intelligence,	and	taking	action	with	a	clear	sense	of	vision,
direction,	and	purpose
Symptoms	of	imbalanced	
Pitta
:	inflammation,	diarrhea,	indigestion,
heartburn,	hives,	skin	rashes,	chronic	irritation,	premature	graying
of	hair,	
acne
Note:	Excessive	internal	overheating/
Pitta	
is	considered	very	aging. Some	basic	tips	for	balancing	
Pitta
	include	the	following:
•
Avoid	spicy	food,	such	as	chilies,	and	“heating”	foods	and	spices,	including
tomatoes,	radishes,	eggplant,	beets,	garlic,	onions,	peppers,	and	mustard
seed. •
Avoid	the	tendency	to	overwork;	take	more	time	to	rest	and	rejuvenate. •
Incorporate	more	cooling	foods,	such	as	green	leafy	vegetables,	zucchini,
green	beans,	and	cucumber. The	Glowing	Green	Smoothie	(see	recipe,	
this
page
)	is	particularly	excellent. •
Drink	“cooling”	beverages,	such	as	coconut	water,	or	lemon	balm	or	tulsi
tea. KAPHA
	(EARTH/WATER)
Like	the	tangible	elements	of	earth,	such	as	rivers	and	rocks,	
Kapha
	is	what	gives
structure	to	our	body	and	mind	and	lubrication	for	our	joints	and	tissues,	and
helps	to	form	healthy	structures	(
dhatus
)	of	the	body. Symptoms	of	balanced	
Kapha
:	stamina;	strength;	healthy	lubrication
and	moistness	in	skin,	hair	and	joints;	devotion;	good	at	following
through;	even-tempered;	patient;	compassionate
Symptoms	of	imbalanced	
Kapha
:	easily	gaining	weight	(and	having	a
hard	time	losing	or	maintaining	ideal	weight),	slow	metabolism,
lethargy,	excessive	sleep,	problems	feeling	motivated,	congestion,
stagnation	in	the	lymphatic	system,	oily	skin
Some	basic	tips	for	balancing	
Kapha
	include	the	following:•
Incorporate	some	cardio	to	help	ward	off	stagnation	and	lethargy. Hiking
and	biking	are	some	great	examples. •
Favor	light,	dry	foods	and	decrease	all	oils	and	excess	
fats. Try	cooking	with
water	or	preparing	soups	and	steaming	or	baking	vegetables	with	little	(or
even	no)	oil. (Good	fats	can	be	consumed	in	moderate	amounts	from
avocados	and	other	whole	plant	foods. ) •
Reduce	consumption	of	large	amounts	of	nuts,	which	are	dense. •
In	warmer	months,	enjoy	a	diet	made	up	largely	of	raw	foods,	including
vegetables,	fruits,	some	seeds,	and	small	amounts	of	nuts. •
Reduce	sodium	levels. •
Try	avoiding	
gluten	and	wheat-based	products. As	micro	expressions	of	the	greater	macrocosmic	universe,	we	have	an
inherent	connection	to	the	greater	bodies	of	the	sun,	the	moon,	and	all	the
elements	of	nature,	which	also	reside	within	us. Working	to	optimize	their
influence	on	us	and	balance	the	universal	elements	within	our	own	bodies	is	an
important	way	to	align	to	your	highest	expression	of	Radical	Beauty. SHIFT	15:
Get	Closer	to	Nature	Indoors	and
Out
Healing	by	“
Grounding”
Most	of	us	intuitively	feel	good	being	in	nature. You	may	not	realize	that	there
is	actually	a	word	for	making	direct	contact	with	the	earth,	but	actually	there
are	two:	
grounding
	and	
earthing. Both	terms	refer	to	the	healing	that	takes	place
from	making	direct	contact	with	the	earth. There	are	now	studies	that	show	that	grounding	has	major	benefits	for	health
as	well	as	beauty. For	instance,	a	study	published	in	the	
Journal	of	Cosmetics,
Dermatological	Sciences	and	Applications
	found	that	even	an	hour	session	of
making	direct	contact	with	the	earth	restored	the	regulation	of	blood	flow	to
the	face,	helping	to	enhance	skin	tissue	repair	and	improve	facial	appearance. 1
Our	intrinsic	connection	with	nature	is	so	great	that	just	by	making	direct
contact	with	it,	our	skin	beauty	measurably	benefits. Mother	Nature	indeed	can
be	a	powerful	supporter	of	our	skin	and	overall	health. How	does	touching	the	earth	actually	improve	our	health	and	beauty	beyond
just	feeling	“good”. Just	touching	the	earth,	which	is	electrically	conductive,
2
neutralizes	free	radicals	and	brings	you	back	in	sync	with	the	earth’s	energy
field. Upon	contact,	the	negative	ions	from	the	earth’s	surface	rush	into	our
bodies	to	discharge	the	many	unpaired	positive	ions	(or	free	radicals)	we’ve
picked	up	from	modern	living. These	free	radicals	stem	from	regular	exposure
to	environmental	pollutants,	heavy	metals,	radiation,	toxicity,	and	chemicals	in
the	food	supply. Those	free	radicals	are	associated	with	disease,	aging,	and
inflammation,	but	when	you	expose	your	bare	skin	to	the	soil,	sand,	or	grass,
the	healing	powers	of	the	earth	neutralize	them	to	keep	inflammation	and
aging	in	check. Think	about	how	soothing	it	feels	to	dig	your	heels	into	the	sand	during	a
day	at	the	beach. Now	there	is	science	to	prove	what	we’ve	intuitively	felt	allalong:	contact	with	the	earth	really	is	healing	and	necessary	to	achieve	Radical
Beauty. A	paper	by	Dr. James	Oschman	in	the	
Journal	of	Alternative	and
Complementary	Medicine
3
	explains	how	“electron	deficiency”	from	not	making
enough	contact	with	the	earth’s	surface	causes	the	
immune	system	to	suffer	and
inflammation	to	spiral	out	of	control. Free	radicals	are	some	of	the	biggest	offenders	when	it	comes	to	aging,	and
neutralizing	them	with	negative	electrons	from	the	earth	quells	inflammation
and	slows	or	prevents	many	chronic	diseases. A	study	published	in	2013	found
that	grounding	has	some	beneficial	effects	on	cardiovascular	risk	factors. 4
	It	was
surmised	that	this	is	because	contact	with	the	earth	naturally	thins	the	blood. Other	research,	from	2011,	showed	that	grounding	improves	heart	rate
variability,	which	is	not	only	beneficial	for	the	heart	but	for	reducing	stress. 5
Lowered	stress	levels	can	help	allay	aging. 6
	Grounding	also	helped	alleviate
muscle	soreness	in	some	research,
7
	possibly	due	to	better	circulation,	blood
pressure,	and	blood	flow. This	is	important	from	a	beauty	standpoint,	as	better
circulation	of	nutrients	and	oxygen	will	ensure	beautiful,	healthy	skin	and	hair. HELP	FOR	BONE	HEALTH	RIGHT	FROM	THE	EARTH
The	
Journal	of	Alternative	and	Complementary	Medicine
	discussed	a	possible
reduction	in	the	likelihood	of	developing	osteoporosis	due	to	less	loss	of	calcium
and	phosphorus	through	urinary	excretion
8
	when	subjects	spent	time	earthing. The
loss	of	these	minerals	over	time	is	tied	to	the	development	of	osteoporosis,	so
finding	out	how	to	reduce	the	loss	could	do	wonders	for	bone	health	and	to	help	us
maintain	a	beautiful,	upright,	and	graceful	structure. How	to	Get	Grounded
Grounding	couldn’t	be	easier—and	it’s	free. All	you	have	to	do	is	touch	the
earth	whenever	you	can	and	as	much	as	you	can. Here	are	some	general	tips:
•
Make	as	much	contact	as	possible	directly	through	your	bare	feet,	whether	it
means	popping	your	shoes	off	at	the	local	park	or	just	walking	around	in
your	backyard. •
Even	a	few	minutes	spent	in	contact	with	the	earth	is	beneficial. Try	to	work
it	into	your	life	regularly. You	can	read	with	your	feet	on	the	earth,	or	have	a
conversation	with	friends	while	strolling	barefoot	through	the	park. If	they
need	extra	motivation,	share	with	them	how	it’s	been	proved	to	be	good	for
skin	health	and	reducing	aging	and	inflammation. •
If	you	have	access	to	a	grassy	backyard,	a	nice	park,	or	just	a	field	of	grass,	lie
down	sometimes	so	your	spine	has	full	contact	with	the	earth. You	can	even
try	taking	a	nap	on	your	back	in	the	grass;	you’ll	wake	up	feeling	radically
recharged. It	seems	so	simple,	but	remember	that	some	of	the	most	beautiful	things	in
life	are	truly	simple. Pets	and	children	intuitively	love	to	frolic	in	the	grass,	and
it’s	time	for	all	of	us	to	focus	on	reestablishing	that	sacred	connection. Nature
is	so	healing	to	us;	all	we	have	to	do	is	reach	out	and	make	contact	with	her,
and	she	will	help	us	heal	from	the	inside	out,	while	your	beauty	benefits	as	well. You	will	be	able	to	feel	how	authentically	good	earthing	is	for	you	because	the
more	you	participate	in	earthing,	the	more	reconnected	and	recharged	you	will
feel	in	the	most	Radically	Beautiful	way. Making	Our	
Indoors	Closer	to	Nature
Though	it	would	be	ideal	to	be	outside	in	nature	more,	the	fact	is	that	most	of
us	spend	the	vast	majority	of	our	time	indoors. We	certainly	can’t	change	that,
and	we	also	can’t	control	everything	in	our	environments,	such	as	when	you’re
walking	down	the	street	and	a	passing	bus	blows	a	spray	of	nasty	exhaust	on
you,	or	when	you	step	into	a	restaurant	and	get	a	whiff	or	two	of	nasty	cigarette
smoke	from	the	smokers	lined	up	outside. You	also	can’t	help	it	if	the	soap	in
public	restrooms	contains	chemicals	like	sulfates	that	you	wouldn’t	want	to	use
at	home,	or	you	step	into	a	taxi	saturated	with	a	sickeningly	sweet	air	freshener
dangling	from	the	rearview	mirror. Studies	on	human	exposure	to	air	pollutants	by	the	
Environmental
Protection	Agency	(EPA)	indicate	that	indoor	levels	of	pollutants	may	be	two	to
five	times—and	even	upwards	of	over	one	hundred	times—higher	than	outdoor
pollutant	levels. 9
	While	this	may	seem	shocking	if	concerns	about	indoor
pollution	have	never	really	crossed	your	mind,	further	consider	the	fact	that
indoor	air	pollutants	have	been	ranked	among	the	top	five	environmental	risks
to	public	health. The	problem	is	that	with	air-conditioning,	heating,	and	modern	office
buildings	and	hotels,	many	windows	are	permanently	sealed,	and	very	little
circulating	air	enters	indoor	spaces. This	allows	indoor	pollutants	to
accumulate	to	levels	that	can	affect	your	health	and,	yes,	your	beauty. Taking
measures	to	reduce	indoor	pollution	is	especially	important	for	those	who	are
pregnant,	nursing,	or	have	children,	as	these	pollutants	may	even	disrupt
normal	brain	and	organ	development. 10
	Anything	toxic	is	not	in	alignmentwith	the	natural	biorhythms	of	your	body	and	is	going	to	create	free	radicals,
disrupt	your	system,	and	diminish	your	natural	beauty. But	we	are	not	completely	helpless	to	external	factors. We	
can
	control	our
personal	environments	to	a	great	extent,	and	there	is	much	you	can	do	to
transform	your	personal	environment	into	one	that	nourishes	rather	than
hinders	your	beauty. It’s	empowering	when	you	realize	all	you	can	do	to	make
these	important	shifts. There	are	a	lot	of	them. Here	are	some	measures	you	can	take	to	reduce	toxicity	in	your	home	and	in
any	indoor	spaces	you	spend	time	in. DITCH	
AIR	FRESHENERS
Nobody	likes	a	smelly	bathroom,	but	spraying	air	fresheners	into	the	air
regularly	is	far	worse	for	you	than	enduring	temporary	unpleasant	bathroom
smells. A	study	from	the	
University	of	Washington	found	that	eight	unnamed,
widely	used	US	air	fresheners	released	an	average	of	eighteen	chemicals	into	the
air,
11
	
including	some	volatile	organic	chemicals	(VOCs)	that	are	considered
toxic	or	hazardous. If	you	want	to	make	your	
home	or	office	smell	fresh	(as	we	all	do),	just	open
a	window,	burn	a	nontoxic	soy	candle,	fill	an	essential	oil	diffuser,	or	crack
open	a	box	of	good	ol’	baking	soda,	which	naturally	helps	to	fight	odors. Also
work	to	get	rid	of	the	source	of	the	smell	in	the	first	place;	it	might	mean
replacing	something	that’s	old	or	past	its	prime	(like	an	old	carpet),	which
would	end	up	being	a	positive	change	all	around. USE	NATURAL	CLEANING	METHODS
It’s	absolutely	critical	to	reduce	toxic	cleaning	products	in	your	home	across	the
board—from	dish	soaps	to	carpet	cleaners,	all	surface	and	cleaning	sprays,	and
so	on. Go	green	all	the	way. Your	health	and	beauty	are	worth	it. Get	a	big	trash
can	and	clean	house	(pun	intended),	ridding	your	whole	space	of	toxic
chemicals. You	can	find	some	nontoxic	DIY	natural	cleaning	products	to	get
your	space	spic-and-span	without	any	toxic	petroleum-based	chemicals	(see	
this
page
). Lemons,	baking	soda,	and	vinegar	are	fantastic	natural	cleaning
ingredients,	and	you	might	be	surprised	at	how	well	they	work	compared	with
their	toxic,	chemical-filled	counterparts. VACUUM	REGULARLY
Regularly	vacuum	all	indoor	spaces	using	an	appliance	with	a	
HEPA	filter,
which	stands	for	“high-efficiency	particulate	air. ”	A	HEPA	filter	is	a	type	ofmechanical	air	filter	that	works	by	forcing	air	through	a	fine	mesh	filter	that
traps	harmful	particles	and	ensures	they	don’t	get	blown	back	out	into	your
space	(which	obviously	would	defeat	the	purpose	of	your	hard	work. ). These
particles	include	pollutants,	allergens,	dust,	and	brominated	fire-retardant
chemicals	(known	as	PBDEs). Be	sure	to	wash	out	your	filter	regularly. MOP	IT
According	to	the	
Environmental	Working	Group,	ordinary	house	dust	is	a
complex	mixture	of	pet	dander,	fungal	spores,	particulates	from	indoor
aerosols,	soil	
tracked	in	by	foot	traffic,	volatile	organic	compounds	(VOCs)	that
evaporate	at	room	temperature,	and	traces	of	metals,	and	these	contaminants
may	degrade	more	slowly	in	dust. 12
	Regular	mopping,	especially	with	the	use	of
microfiber	mops,	captures	dust	and	dirt	from	surfaces	that	vacuuming	tends	to
leave	behind. You	can	mop	with	plain	water	(after	vacuuming),	a	nontoxic	soap,
or	some	diluted	white	vinegar. KEEP	A	STRICT	
SHOE-FREE	POLICY
If	you’ve	ever	traveled	to	Asia,	you	know	that	in	many	countries	it’s	customary
to	remove	your	shoes	upon	entering	a	home	or	traditional	restaurant. This	is	an
excellent	policy	to	greatly	reduce	pesticides,	pollutants,	and	toxins	that	can	be
tracked	into	your	home	from	the	bottoms	of	shoes	and	then	absorbed	through
bare	feet	(yuck.
Heavy proteins, dairy, and "heating" foods, such as chilies, and some spices.
What type of foods should you avoid in your diet, according to the text?
Lemons, baking soda, and vinegar are mentioned as alternatives to toxic cleaning products.
What are some natural cleaning products that can be used to clean surfaces?
The text suggests taking regular breaks to stand up and move around, and recommends at least 5-10 minutes of movement every hour. It also advises against excessive exercise.
What is the recommended amount of time spent sitting or exercising?
The text suggests practicing slow, deep breathing techniques, such as Pranayama, to promote beauty and health.
What is the recommended way to breathe, according to the text?
The text advises incorporating movement throughout the day, such as taking a 15-minute walk after a meal, and avoiding excessive exercise.
What is the recommended way to walk or move?