How to Create a Wellness Space in the Home

How to Create a Wellness Space in the Home

How to Create a Wellness Space in the Home

Guest Blog by Lucy Crawford

Most productive people have special areas set aside for productive activity. Writers have desks, artists have studios, crafters have crafting rooms. Making wellness part of your day-to-day practice is no different. When you designate a space for wellness, chances are you’ll be more likely to maintain a daily practice. Here are a few simple tips for how to create a wellness space in your home to get you started.

Find Your Space
Each of us has different wellness goals, which means there is no one-size-fits-all type of space. Sit down and make a list of what you want to do in your wellness space. Yoga, meditation, journaling, and pilates are all activities that you may wish to make routine. If you want a space for yoga, figure out how much room you need and figure out where you have the floor space. For journaling, you may want to invest in a desk that you use exclusively for that purpose.

Eliminate Distractions
Keep your space visually uncluttered. If you’re in an apartment near a busy road, you may want to invest in a small water feature or white noise generator to help drown out background noise. For small spaces such as studios, consider putting up a curtain or a movable screen that partitions you off from the rest of the room. This has the advantage of making your space feel more private.

An aspect of eliminating distractions is to only use your wellness space for wellness activities. Resist the urge to sit at your journaling desk scrolling mindlessly on your phone. Making a habit of putting your phone or other distractions in a small box when you enter the space will help to foster and maintain the positive intentions of the space.

Personalize your Space
Create a look and feel in your space that supports your wellness goals. This might mean hanging pictures of peaceful places or inspirational quotes. Put down a rug, use scented candles, or build a small altar with meaningful, beautiful objects. The goal is for your space to get you into your wellness zone — whatever that may be.

Take It Outside
The simple act of stepping outside is often enough to mentally shift gears. If your home has a nice porch or patio and you’re lucky enough to have good weather most of the time, why not create an outdoor wellness space? The fresh air and vitamin D from the sun will give you is an added bonus. According to some studies, putting your bare feet on the ground is good for your health. If nothing else, there’s evidence that time spent sans shoes is good for your feet.

Taking the time to create a space dedicated to wellness will pay off in the long term. This space will encourage you to make a daily practice of wellness activities. No matter how much or how little space you have to work with, setting aside a place just for your wellbeing is an investment in the most important person in your life — you.

Lucy Crawford is a home design and DIY writer and lover of herbal tea. She is always rearranging her home office and challenging herself with a new DIY project. She enjoys designing spaces where she can be the most productive.

Eat Kale and Cupcakes, The L’ifestyle

Eat Kale and Cupcakes, The L’ifestyle

Eat Kale and Cupcakes, The L'ifestyle with Laura Cipullo

Wednesdays at 8 PM and Fridays at 11:45 AM.

Laura Cipullo is thrilled to present the L’ifestyle of confidence, body positivity, and healthfulness!

Eat Kale and Cupcakes: The L’ifestyle is a six-week introduction to possessing a mindful approach to self-care, eating, menu planning, and physical activity. With the tools provided by the L’ifestyle Lounge, you are empowered to pioneer a lifelong path where all foods fit, fitness is fun, and “me-time” is a daily priority. By practicing yoga, mindfulness, and positive nutrition, you may be surprised by how easy it is to embrace and maintain self-love.

Your enrollment in Eat Kale and Cupcakes:  The L’ifestyle includes access to yoga membership, mindfulness practices, daily recipes, and a weekly nutrition support group.

The Eat Kale and Cupcakes: The L’ifestyle Support Group will meet Wednesdays at 8:00pm and Fridays at 11:45am. We invite you to discuss nutrition and breath work with our registered dietitians in a safe space.

Yes, we really mean that! You will find in this packet a 21-Day Nourishment Menu. Go on, take a look right now!

Our ALL FOODS FIT philosophy is real, and is for everyone! No more fad or yo-yo diets. No more diets, period!

Laura Cipullo combines carbs, calories, proteins, fibers, and fats to create the healthful and nutritional options included in the 21-Day Nourishment Menu you will receive. Each day, you will choose what you want to eat as your three meals, two snacks, and even an optional dessert. There is flexibility for modifications and substitutions to suit any palate, in addition to food allergies, sensitivities, and restrictions. Inquire about our upgrade option for chef-prepared meals if you are short on time or meal-prep skills.


A nourished body is also an active, moving body. FITNESS IS FUN, and relieves stress. Our registered dietitians can provide personalized movement recommendations according to your energy and fitness level.

The L’ifestyle Lounge offers a range of yoga classes for all fitness levels and goals, celebrating individuality and advocating that our members cultivate a personal yoga practice and fitness style. Our instructors strive to support and inspire you to achieve your best self in body and mind.

Eat Kale and Cupcakes: The L’ifestyleis predicated not only on nourishment, but also nurturing. Your typical day is likely consumed by working and caring for others. We challenge you to prioritize your own well-being and nurture yourself, each and every day.


Practicing daily BREATH WORKand the HABIT OF SELF-CAREis essential to establishing a nurturing L’ifestyle and relieving stress. Mindfulness is inhibited by stress. Identifying practical strategies for reducing stress stabilizes and maintains balance in decision-making, focus, and self-awareness. These are the elements of our MINDFULNESS IS KEYapproach to wellness and self-compassion.

We are ready to share with you our methods for sustainable nutrition, healthfulness, and contentment. Are you ready to join the L’ifestyle?

6 Weeks of Yoga and Mindfulness Classes at the L’ifestyle Lounge, 21 Day Nourishment Menu and Program Handouts. 1 Weekly Nutrition Support Group Wednesdays at 8 pm (via call in) with Lisa Mikus, RD, CSSD, and Author or Friday am 11:45 am w/Founder Laura Cipullo, RD, CDE, CEDRD, RYT.
Nourishment, Program Handouts and once weekly Nutrition Support Group x 6 weeks w/out the Yoga Membership $125.00
Once weekly support group after the 6 weeks.  

Enter Your Password Below to Access the EKC Documents 

8 Week Master Class Series at the L’ifestyle Lounge

8 Week Master Class Series at the L’ifestyle Lounge

You are invited! The L’ifestyle Lounge is proud to offer a Master Class Series from September 17th through November 3rd! Come flow with us and meet Laura’s favorite expert instructors! The L’ifestyle Lounge team is thrilled for this opportunity to build and foster relationships within the community and support its yoga teachers and enthusiasts! Please feel free to share this series with your fellow yogis!

The greatness of a community is most accurately measured by the compassionate actions of its members.”

-Coretta Scott King

Meet the Yogis and Sign Up!

Sign Up for Renee’s Master Class :

LifePower’s Yoga Stack and Flow On Your Own


I found Yoga just a few of years ago while I was working at Life Time Athletic in Bergen County as a Pilates Instructor. Between teaching Reformer/Chair classes, I would hop into one of the Yoga classes offered at Life Time. Having only been on a yoga mat a handful of times, I was completely changed after my first LifePower Yoga class. There was something special going on everyday inside of that yoga room and I wanted to be a part of it. I decided to enroll in Lifepower Yoga Teacher Training when it was first offered at Life Time, in 2013. I had no idea what a life changing experience it would be. I realized by my second day in that I would make this my life and that I would to bring the spirituality of the practice as well as the challenging physical aspects to as many people as possible. I am lucky enough to be teaching Flow (vinyasa), Root (yoga foundations) & Surrender (yin) classes within the LifePower Yoga community as well as co-facilitating 200 Hour Yoga Teacher Trainings. Every yoga class is an opportunity to change someone’s life. To enrich, to make connections and to encourage people to be accepting of themselves. Every day that I get to practice, I learn from my teachers and every time I teach I want to deliver the best possible experience to my students. I look forward to seeing them every day. Nothing satisfies me more than when one of my students takes the time to email, text or just give me a big sweaty hug after class. I feel completely fulfilled. My cup is overflowing with gratitude and love. I am exactly where I’m supposed to be. 

Sign Up for Vas C.’s Master Class:


How to Sequence


My love of yoga began in my late teens. It developed into a deep passion and I could no longer hold the physical and mental healing powers I experienced to myself. I immersed myself, heart first, into yoga teacher training and I haven’t looked back.


Sign Up for Erica’s Master Class:


Flowing to Support Body Positivity and All Bodies Fit


Author, Yoga Therapist, Forrest Yoga Guardian, and Master Teacher Erica Mather, M.A. is a life-long educator. She teaches people to feel better in, and about their bodies, and to view their bodies as an ally and best friend on the journey of life. Her forthcoming book Radical Body Acceptance: End the Time-Sucking, Confidence-Crushing Pursuit of Unrealistic Beauty-Standards and Start Living Your Life (New Harbinger 2020) is a 7-step spiritual journey helping women befriend their bodies and utilize them as tools and allies on their quest to live their best lives. Her Adore Your Body Transformational Programs help overcome body image challenges, and the Yoga Clinic of NYC supports students, teachers, and health professionals learn about empowered care for the body. Mather is a recognized body image expert, a Forrest Yoga lineage-holder, and was also named one of the next generations’ important yoga teachers by Yoga Journal. She writes for Mind Body Green on the topic of body image challenges, is a regular columnist for Rivertown Magazine and is a popular repeat interview on the SoulFeed Podcast, Hay House Radio’s Angel Club, and more. Mather lives in New York City.

Read more about Erica here:

Sign Up for Stacey’s Master Class:


How to Teach Inversions Without the Wall



A natural-born athlete, Stacey excelled in sports as she possessed an infallible determination, dedication, devotion & discipline.  As captain of her high school & college track teams, she proved to be a consummate leader as she brought her teams to many victories. In keeping with her insatiable thirst for health and fitness, Stacey became a Registered Nurse as she continued to participate in competitive sports through triathlons.

A natural-born athlete, Stacey excelled in sports as she possessed an infallible determination, dedication, devotion & discipline.  As captain of her high school & college track teams, she proved to be a consummate leader as she brought her teams to many victories. In keeping with her insatiable thirst for health and fitness, Stacey became a Registered Nurse as she continued to participate in competitive sports through triathlons.

Stacey has three beautiful children who also participate in the practice of Yoga.

Sign Up for Yoko’s Tuesday Master Classes:


Ashtanga: Beyond the Primary Series Part 1 on 10/15


Ashtanga: Beyond the Primary Series Part 2 on 10/22



Yoko Komiya is a Yoga Teacher, Certified Personal Trainer, and Licensed Massage Therapist. She began Ashtanga yoga practice in 2017 and found how Ashtanga yoga heals the body and calms the mind. She loves to practice LifePower yoga as well as Ashtanga yoga. Yoko graduated the LifePowerYoga teacher training in 2017 and completed David Swenson’s Ashtanga primary series teacher training in 2018. In 2019, she took Manju Jois Ashtanga yoga teacher training and Nancy Gilgoff’s workshops as well as Kino McGregor’s week-long retreats.

Click to Sign Up for Phillip’s Master Classes:


Moving Meditation: Full Practice  on 10/27


Center Ring: Occupy your Sphere Pranayama and Meditation on 11/3



Phillip Askew has been teaching Yoga in New York City since 2003. He is certified E-RYT 500 and has trained extensively with Virgile Peyramaure, Teri Steele, Nevine Michaan, Dharma Mittra and Alan Finger. His classes are modern informed by tradition. Expect elements from Ashtanga, Iyengar, Hatha, Dharma & Katonah Yogas, as well as Pilates & modern handbalancing. Phillip lives and teaches in New York City & leads workshops, teacher trainings and retreats worldwide.

A form of flow, a flow of forms, Phillip Askew Yoga is a structured yet creative and dynamic blend of classical poses and techniques rethought, reworked and refined through a contemporary kinesiological lens. Ancient and modern, contemporary and classical, distinct, poetic and informed, it seamlessly interweaves a multitude of lineages into a single warp and weft, a progressive emotional arc, at once invigorating and meditative, to inspire and empower those students who genuinely seek to grow their practice. Utilizing story-telling strategies, proper anatomical alignment, subtle-body cueing, pose/counter-pose dynamics and Wave Theory Sequencing, it will take you on a journey through your body and psyche and deliver you to a place of deep opening and inner strength.

Read more about Phillip here:

Is Lectin the New Gluten?

Is Lectin the New Gluten?

Is Lectin the New Gluten?

By Lisa Mikus, RD, CNSC, CDN

More often than not, I learn about new food trends from my curious clients. They ask me to research the trend to see what I think. So, when one of my clients asked me about the lectin-free diet, I started my search.

Yes, lectin-free sounds very similar to gluten-free. Molecularly speaking, lectin and gluten are both considered proteins. Gluten is a protein found in wheat, barley, and rye and associated with Celiac disease.  But what exactly is lectin? Lectin is described as a “carbohydrate-binding protein” found in legumes, whole grains, beans, and vegetables. It seems that there are conflicting views on whether foods with lectin are dangerous to eat. Foods high in lectin include red kidney beans, tomatoes, wheat, peanuts, peas, and soybeans. Raw legumes have higher lectin levels than cooked legumes. 

The lectin-free diet trend was spearheaded by Dr. Steven Gundry who wrote “The Plant Paradox” in 2017 and claims that lectins can be dangerous for humans to consume and that they contribute to obesity and chronic inflammation. More specifically, Dr. Gundry links lectins to leaky gut syndrome and autoimmune disorders. On his website, he even offers a supplement named “Lectin Shield” so that you can consume foods with lectin without the alleged negative effects.

Lectin is classified as an anti-nutrient along with glucosinates, oxalates, phytates, saponins, and tannins because they have the ability to disrupt the absorption of calcium, iron, phosphorus, and zinc. As mentioned previously, raw legumes such as beans, lentils, peas, soybeans, peanuts and whole grains have high levels of lectin. These proteins protect plants in nature, but since they are hard for the human body to digest, they can cause issues when eaten in large quantities and if not prepared properly.

For example, there have been accounts of lectin toxicity when raw or undercooked kidney beans (which contain the lectin phytohaemagglutinin) were consumed. People experienced nausea and diarrhea. Yet, these symptoms can be easily avoided. Raw beans should be soaked and then boiled in water at a high heat as lectins are water-soluble. Using a slow cooker is not recommended for cooking raw beans. Canned beans have low levels of lectin because they are stored in liquid.

Following a lectin-free diet is quite restrictive and does eliminate many foods that are commonly accepted as nutritious including whole grains, beans, and vegetables. Research has shown that consuming whole grains helps reduce the risk of heart disease, diabetes, and cancer. Whole grains, beans, and vegetables provide antioxidants that battle inflammation. These lectin-containing foods also provide our bodies with nourishing vitamins, fiber, and protein. There is budding research on the role of lectins in the cellular development of the gut wall in specific populations, in cancer treatment, and in diabetes management.

It seems that going lectin-free would be particularly restrictive for vegans and vegetarians and those who have gastrointestinal issues such as constipation since the foods eliminated provide fiber essential for a regulated bowel regimen.

Ultimately, the message here is that too much of any food can cause nutritional imbalance even if it is a vegetable. Even though lectin-containing foods may block the absorption of other minerals, the overall evidence-based benefits of eating an appropriate amount of these foods, when cooked properly, offset the potential risks. Remember that balance is key and to ask your Registered Dietitian about the efficacy of any diet you see that is quickly gaining momentum.



Making Sense of Celery

Making Sense of Celery

Making Sense of Celery

Read more about our thoughts on the celery juice craze below!

by Lisa Mikus, RD, CNSC, CDN

The latest fad diet trend is drinking celery juice. You’ve probably seen articles online, pictures on Instagram, and the green juice stocked on the shelves of grocery stores. Celery juice is so popular that according to, its demand has caused the price of a carton of celery to increase drastically, about 7x the price compared to last year.

The alleged benefits of drinking celery juice include clearing up acne, speeding up weight loss, and improving gut health. The recommended ritual includes drinking 16 ounces of celery juice every morning, on an empty stomach, and waiting to eat again for at least 30 minutes.

So, where did this fad come from? Doctors? Dietitians? Not exactly. A self-proclaimed “medical-medium” named Anthony William is the champion of the celery juice trend. According to the introductory video on his website, he claims that the sodium cluster salts in celery can destroy pathogens and alleviate symptoms related to a plethora of health issues including Epstein-Barr virus, shingles, and human herpesvirus-6. He calls out doctors and dietitians for being skeptics because we rely on evidence-based research to make recommendations and there are no peer-reviewed studies stating celery juice supports these health claims.

To be clear, Registered Dietitians adhere to a Code of Ethics which includes promoting only evidence-based health claims. So, when our clients come to us asking us if they should drink celery juice every morning, as Registered Dietitians, we have to put on our skeptic-hats and really delve into the published research and evidence behind these fad health and wellness trends, ethically speaking. The truth is, there aren’t many scholarly articles involving celery juice specifically. There are articles discussing whole celery as well as celery seeds.

Yet, it is possible that people are experiencing healing benefits from drinking celery juice daily. Celery juice is extremely hydrating, contains phytonutrients, vitamins C, K, and A, potassium, calcium, magnesium. We know that whole celery helps lower blood pressure and can help regulate fluid balance.

This drink could be providing much-needed nutrition and hydration into one’s daily intake, much like any other vegetable-based green juice. Yet, celery juice has not been researched regarding whether it heals people in the specific and profound ways Anthony William claims, including alleviating symptoms from autoimmune diseases and other serious illnesses.

The bottom line is, feel free to drink any green juice in the morning, afternoon, or evening in addition to your regular intake – or don’t! It’s not necessary to drink a green juice daily or on an
empty stomach. Celery juice is not a cure-all for one’s ailments, yet can be introduced into one’s intake. Remember that eating whole vegetables, versus drinking their juices, provides our bodies with fiber which helps keep us satiated and lowers cholesterol. Consuming a wide variety of vegetables provides an array of antioxidants that support overall health. Remember that miracle, cure-all foods simply do not exist! Moderation is key. Eat kale and cupcakes!


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