🏁NKO Club | Vol. 4 Into the Unknown...

01 Wellness Spotlight

SOLFEGGIO FREQUENCIES & Sonic Calm?

Sitting mere yards away from Hans Zimmer and his orchestra yesterday at Madison Square Garden was an unbelievably moving experience. Seeing over 19k people focused, inthralled and PRESENT reminded me of the impact sound has over our bodies. This reminded me of a helpful set of “tones” I often listen to while napping, praying or even to calm me in the background; they are called Solfeggio Frequencies.

Solfeggio frequencies refer to specific tones of sound that help with and promote various aspects of body and mind health. These frequencies are reputed to date back to ancient history and said to be the fundamental sounds used in both Western Christianity and Eastern Indian religions, chanted by the Gregorian Monks and in ancient Indian Sanskrit chants. They were “rediscovered” in the 1970’s by Dr. Joseph Puleo who wanted to put these frequencies to the test and see, if any, change or feedback was found in the human body.

This article from Better Sleep explains how recent studies (one in 1988 and THIS recent 2019 whitepaper) confirm the profound positive mental and physical effects have on the human body.

I often listen to tracks on Spotify or other meditation apps that are all of the different solfeggio frequencies depending on what I “need” most and great place to begin is with 528 Hz. In fact, “Even though the science on the reparative effects of the 528 Hz solfeggio frequency is still in its infancy, early research indicates that it has the ability to heal and repair the body.

A 2018 study from Japan discovered that music tuned to the frequency of 528 Hz significantly reduced stress in the endocrine systems and autonomic nervous systems—even after a mere five minutes of listening. And in a study published in the Journal of Addiction Research & Therapy, the frequency of 528 Hz reduced the toxic effects of ethanol, the principle ingredient found in alcoholic drinks, on cells. Even more astounding was that this frequency also increased cell life by about 20 percent.

The energizing and healing effects of music set to 528 Hz make it ideal background music any time you feel under the weather or simply need to unwind.” (Better Sleep “The Science Behind Solfeggio Frequencies”).

There is far more to music than what we realize, so try to create healthier and more positive environments for yourself and your inner circle and pop on some Solfeggio Frequencies in the background— at worst, it sounds beautiful and at best, it just may help you feel a bit more vibrant.

PURGING for Peace:

We all know of the iconic “spring clean” but have you considered the impact and mental clarity that can come with a “Fall Flush”? This past week my mom and I (bless her patient and hard-working soul) purged my entire nyc-area home and donated over 20 BAGS of misc. clothes, shoes, PR gifted goods to local non-profits & shelters. An unexpected byproduct of removing the excess clutter and having a deep clean of my space: enhanced mental focus and clarity.

While it may seem like a “no-brainer”, in a society where we often collect goods aimlessly due to the ease of Amazon Prime and TikTok Shop, it’s important we reframe our connection to the material understanding that material goods don’t take up just physical space, but mental and emotional space as well.

This week I encourage you to start small: PURGE a bathroom, small closet, kitchen drawer etc and see how that makes you feel. Incorporate your family, especially the little ones, when determining what provides true value and in the decision to pass along those goods to the many others in greater need.

03 Nutrition

Chicken Lettuce Cups + Crispy Bone Broth Rice

This “better for you” version of my PF Chang’s favorite is quick, easy and hits all the flavor and texture notes you could ask for. This is Gluten-Free (check to ensure yoru Hoison Sauce is to confirm) and high protein for even picky eaters.

CHICKEN LETTUCE CUPS + BONE BROTH CRISPY RICE

Ingredients (Lettuce Cups):

• 1 tablespoon olive oil

• 1 tablespoon toasted sesame oil

• 1 pound chicken tenders, chopped to small bites

• 2 cloves garlic, minced

• 1 onion, diced

• ¼ cup hoisin sauce

• 1 tablespoon rice wine vinegar

• 1 tablespoon freshly grated ginger

• 1 tablespoon Sriracha, optional

• 1 (8-ounce) can whole water chestnuts, drained and diced

• 2 green onions, thinly sliced

• Kosher salt and freshly ground black pepper, to taste

• 1 head butter lettuce

Heat olive oil in a large cast iron skillet over medium high heat. After chopping the raw chicken into small bite-sized pieces, marinate and mix in a bowl with the toasted sesame oil, hoisin sauce and optionally some ginger powder.

Once mixed and marinated for about 5 min, add the chicken to the skilled and cook until browned, about 3-5 minutes each side making sure to cook both sides of the chicken bites all the way through.

Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha until onions have become translucent, about 1-2 minutes.

Stir in water chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.

To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style on a bed of the Crispy Bone Broth Rice and optionally the Bang Bang Sauce I shared with you all in Vol.2!

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Ingredients (Crispy Bone Broth Rice):

• 2 chicken bone broth

• 1 cup rice

• 2 tbs toasted sesame oil (or optional other high smoke point oil)

Bring your bone broth and rice to a boil in a small saucepan. Cover and move the heat to simmer until fully absorbed (12-20 min depending on the rice)

Refrigerate for 24 hours minimum.

With the "day old rice" heat a skillet on medium-high and add your oil. Once the oil has thinned, carefully add your day old bone broth rice and cover the pan in a thin layer. Let cook for 5-7 minutes or until golden on the bottom. Flip and repeat on the "uncooked" side to the desired level of crispiness. Break up the chunks of crispy rice and season with a small bit of flaky salt. Enjoy as the base to a bowl, ad add on to salad or a yummy crunchy snack!

04 Shopping
Sharing some of the top favorites from my LTK last month with a prime focus on BOOTS! Great shoes and a great bag set off an outfit in such a way that classic staples are always in style as well as some of my favorite Armani beauty products that have stood through all the craziness of life lately.

Shop my LTK site for more.

05 WHAT I’M LISTENING TO

06 NKO CLUB SPOTLIGHT

Rachael Enright not only has been committed to her health and movement but she inspires others as well through her vulnerability and openness to share her journey. When I heard her story and learned we were celebrating her first ride back at Peloton from the PSNY studio…I realized truly what NEVER KNOCKED OUT stands for. Check out this incredible news feature on Rachael here! We chatted after her ride to take photos and her mental perseverance and FAITH stood out so strongly to me. Rachael heard from so many others, in some cases her doctors, that her likelihood to walk again was almost impossible. But instead of allowing that to discourage her, she WORKED hard and had faith that even something as scary as her tumor was not doing to define her future and her ability to show up in the world as she wanted to as a woman, wife, mother and athlete.

This video, she recently posted on instagram shows you just how much dedication it has taken— both Mom and baby son learned to “walk” (her for the second time) together. Let her story be your reminder: faith can only happen when faced with the unknown and BELIEF is an actionable force that will create the future that lies ahead.

Stay faithful, stay believing and know that even if life “knocks you down, like Rachael, never let it KNOCK YOU OUT.”

We are honored to have you apart of the club Rachael! Go ahead and give her a follow, share her story, and connect and congratulate each other as we support ourselves for the road ahead— at NKO Club, we support to empower. Always.

WANT TO NOMINATE SOMEONE FOR THE SPOTLIGHT?

Follow @NKOclub on IG and send us a DM to share your “Never Knocked Out” Story as well as a picture. You are also welcome to nominate someone who you think has a journey that can inspire, connect and bring joy to this community. We are in this fight together, so let’s honor each other along the way. xx