I Tried Gwyneth Paltrow's Guide To Living Zen
Photo by Getty Images
By Alicia Brunker
I’m always experimenting with different ways to kick my health up a notch, whether it’s incorporating a green juice into my diet or jumping on a trampoline to get toned. But one thing remains the same: Gwyneth Paltrow is always my inspiration. Paltrow is the epitome of all things healthy: She’s vegan, she exercises regularly, she stays away from anything artificial, and when she’s feeling a bit “off,” she may go on an occasional cleanse. So when she revealed to her nearly 365,000 Instagram followers (myself included) that a new book is a large part of her maintaining that healthy lifestyle, I couldn’t wait to get my hands on a copy.
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The Body Doesn’t Lie: The 3-Step Program to End Chronic Pain and Become Positively Radiant, written by Paltrow’s holistic health expert and Goop contributor Vicky Vlachonis, is the ultimate guide for looking and feeling your best. Vlachonis aims to release the emotional and physical pain caused by our stress-inducing habits, from not getting enough shut-eye to consuming foods that contain inflammatory toxins (sugar is a major culprit!), through practical, useful tips. And by incorporating these changes to my daily routine, I was on my way to resetting my mind and body one cup of warm, lemon-infused water at a time. Here are some of the most practical aspects of Vlachonis’ guide to living a little more Zen, just like Gwynnie.
Get Good, Quality Sleep
That means seven to eight hours a night, every night. The body does more while we are asleep than we realize: Besides warding off excess weight and memory loss, it also may encourage our brains to remove neurotoxic waste that may build up during the hours we are awake, which can provide all sorts of health perks like increased immunity and balanced hormone levels, while also keeping our tissues from aging.
This all sounds great in theory, but it’s easy to start to mindlessly surf the Internet in the evening or watch a rerun of The Bachelor. So I found it helpful to set an alarm about 30 minutes before it was time for me to go to bed in order to turn off all electronic devices and any other distractions. In the morning, I woke up naturally, moments before my normal waking time, feeling refreshed and more productive throughout the day.
Start Each Morning With Warm Water and Lemon
Every morning I was met with a lukewarm glass of water with lemon juice in place of my nonfat vanilla latte. And I’m glad I made the switch: Lemon is chock-full of antioxidants that fight cancer-causing free radicals and inflammation. It’s also a natural liver cleanser, which helps release all the toxins from the body. My morning coffee may have given me an instant jolt of energy, but with lemon water I felt awake and sharp-minded throughout the entire day without the caffeine crash.
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Meditate
"Meditation is like a highly potent anti-stress serum," says Vlachonis, which is why she recommends meditating three times a day (morning, afternoon, and night). Mornings are for starting the day positively, and afternoons are for visualizing what you’d like to have happen for the rest of it. Finally, evenings are all about reflecting on the day, letting go of what didn’t happen as planned, and recognizing your accomplishments, even something as simple as going to your scheduled spin class.
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At first, I was skeptical. I felt silly sitting in silence and talking to myself, but I eventually embraced the calming effects that can be achieved through meditation. Not only does it reduce insomnia, anxiety, and stress, but meditation also can turn back the clock on your genes, delivering some major anti-aging benefits. That was enough to turn me into a complete devotee.
Add a Short Walk Into Your Schedule
Aim for 15 minutes, three times a day (preferably after each meal). You’ll burn some calories, clear your head, and most importantly, avoid a blood sugar spike, Vlachonis says. For me, the best part of this tenet was that I didn’t have to go out of my way to incorporate these walks into my schedule. In the morning, I walked to the next subway station to get in some extra walking time. Midday, I grabbed lunch a few blocks farther than usual, and after dinner I took a leisurely stroll in my neighborhood. I felt more level-headed throughout the day, coming back from each walk mentally refreshed.
…And Some Yoga
I traded in my usual cardio-intense bootcamp classes for some gentle yoga, but slowing down my workout routine didn’t come naturally to me. Instead of lunges, squats, and sprints, I was twisting my body into a warrior one pose and a downward dog position (something I was completely uncomfortable with). But, according to Vlachonis, yoga teaches your body to not overreact to a stressful situation, keeping you calm and happy instead. And the fact that yoga still burns calories is a nice perk.
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Mealtime Isn’t Just About The Food
One my favorite aspects of Vlachonis’ guide was unplugging during each meal. This means actually sitting down at a table, and not at your desk in front of the computer screen (or any digital screen for that matter) while eating. Rather than scarfing down my usual salad in a plastic container, I had to put my meal on a plate, use silver cutlery, and take my time while eating. Vlachonis suggests at least 30 minutes. The key to mindful eating is being present. It can even count as another moment of meditation. This conscious awareness of our food consumption can cause us to tailor our selections a bit more carefully, leading to weight loss, less stress, and a more optimistic outlook on life.
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Eliminate Sugar and Other Inflammatory Toxins From Your Diet
The Body Doesn’t Lie isn’t a diet program intended for you to lose weight, but rather a way for you to cut out foods that cause inflammation and contain toxins. Losing five pounds in the process is just an extra perk.
To live this way, I had to rid my pantry of foods that contained sugar, artificial sweeteners (goodbye beloved Diet Coke!), meat, dairy, and wheat. These foods are associated with all kinds of negative symptoms like digestive upset, lethargy, irritability, skin sensitivity, and water retention. It was extremely hard to eliminate so many foods at once, but I realized that a few of those symptoms pertained to me, so I did my best to stick to it—though I will admit I had a few slip-ups along the way.
Even with those minor setbacks, I felt less bloated, and my skin was extra dewy and soft, which was worth every bit of my initial pain and suffering.
Eat Nutrient-Rich Foods
The key is to stick to foods that will make you feel good in the long run, which doesn’t mean you have to settle for tofu with no taste or wheatgrass. You get to eat real food, and Vlachonis provides a detailed meal plan complete with her own family recipes that will properly satisfy your hunger. Some of my favorites included a pan-grilled mahi-mahi with lemongrass and grated ginger, as well as Greek burgers on gluten-free rye bread.
As for dessert: Try Vlachonis’ almond chocolate smoothie that replaces regular milk for almond milk, and is full of blueberries, almond butter, and kiwis. It’s amazing.
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Pamper Yourself
Part of living a healthy lifestyle is taking care of your body from the inside out. And Vlachonis wants you to give the outside of your body the same TLC you gave the inside. She recommends treating yourself to a massage, acupuncture, or reflexology, but I decided to bring the spa home with one of Vlachonis’ salt and pepper baths. Run a bath as hot as you can stand, and put in two cups of Epson salt and five drops of black pepper oil (I traded in for lavender oil) each night, even if it’s only for 10 minutes. Bathing has long been associated with purification and a fresh start, so you’ll feel like you’re washing away the stress of your day, allowing yourself to transition into a relaxing evening.
Though I didn’t come out of Vlachonis’ program looking as good as Gwyneth, it didn’t matter because I’ve never felt more at peace. My mind was at ease, my body felt lighter, my breakouts were banished, and most importantly, I walked away with a new way of thinking about health. It all starts on the inside and the rest will follow.
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