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RUNNER & NUTRITION HEALTH & WELLBEING

LIVE,LOVE AND EAT JULY 2016 | ISSUE 04

FEELING LOW ON ENERGY

20

Tips to spark up your mood

Heal Your Body With EFT Tapping On Not Having A Perfect Beach Body Healthy Is Not Always good For You! Ditch The Scale And Lose The Weight

SPOTLIGHT MEET MESHAELLE PATE

THE DUDE PEDI RESTORATIVE SLEEP STRATEGY FOR YOUR BEST SELF

MEDITATE ON CHILDREN

EXCLUSIVE!

PRESENCE IS POWER: SEVEN STEPS FOR CHOOSING A LIFE OF PROSPERITY NATURAL WAYS TO BEAT THE HEAT

COOL SUMMER RECIPES


CONTENTS 09

FEELING LOW ON ENERGY, 20 TIPS TO SPARK UP YOUR MOOD AND MAKE YOU FEEL BETTER

12 HEALTHY IS NOT ALWAYS GOOD FOR YOU, VEGGIES CAN HURT

16 NATURAL WAYS

TO BEAT THE HEAT

SPOTLIGHT MEET MESHAELLE PATE

32 37

HOW DITCHING THE SCALE HELPED ME TO DITCH THE WEIGHT

PAGE 5

EXCLUSIVE

PRESENCE IS POWER: SEVEN STEPS FOR CHOOSING A LIFE OF PROSPERITY

THE SECRET STRATEGY OF THE BEST IN THE WORLD HEALTH NEWS

47

HEAL YOUR BODY WITH EFT TAPPING

52

MEDITATE ON CHILDREN

54

HOW TO MEDITATE

COOL SUMMER

RECIPES

ON NOT HAVING THE PERFECT BEACH BODY/P23

WWW . LIVELOVEANDEATMAGAZINE . COM

THE DUDE PEDI /P20


NOTE FROM THE EDITOR

I cannot believe that we are in the month of July already! July is the second summer month after June. We are also celebrating 4 of July. I am so excited to announce that The Live, Love And Eat Magazine has 1 300 reads . I am so grateful for all of you and especially to our contributors that makes this magazine the best. Most of the contributors struggled with their own health and this is what makes this magazine so unique. In this month's issue we are featuring a wonderful mom and coach. Meshaelle Pate. Read all about her success and how she is helping other moms out there to live a healthy life. The month of July is also an exciting month for me as my mother is visiting me from South Africa. I haven't seen her in 7 years and I am so excited for her to come visiting us here in the United States. Enjoy the month of July with your loved ones. Health And Wellness


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MESHAELLE PATE

Meshaelle Pate is a CTNC, Certified Holistic Life Coach and a mom . She is happily married with two children and lives in McKinney, TX USA .  She studied  BSBA – Accounting – Tennessee Technological University BS – Information System Management – University of Maryland University College CTNC –  Institute of Transformational Nutrition 2015 Certified Holistic Life Coach – 2015 


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ONLY WHEN I KNOW WHO I AM WILL I KNOW WHAT IS POSSIBLE.” – RAM DASS 1) How did you get started in your career? In what year? I started in this business after a long time as a SAHM. I wanted to create a business for a long time. However, I couldn’t find the right fit until I decided to pursue certification that enhanced my curiosity around healthy living. As a SAHM, I always wanted to feed my family well. I would learn and incorporate small ideas into our life. As I learned stuff, I wanted to tell people about what I had learned but I had no idea how to do that. Finally, when the kids were older and I could envision them leaving the house soon, I got serious about finding a way to help people around getting healthy. In 2015, I found The Institute for Transformational Nutrition and got my certification. What I never realized going in, was how much I would learn about myself! 2) Who or what has been your greatest professional inspiration? And why? Helping a client get healthy and happier is my inspiration. I feel a lot of people have an 85% idea of what to do to be health. However, they aren’t doing it. The question of WHY they aren’t doing it is where I help. What is stopping women from achieving the health and happiness they want and deserve? That is what inspires me to do what I do. Helping women.


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3) What advice would you offer to someone starting out in your industry? 5) What do you do in your free time? (i.e., My advice is find what really moves you. This is

volunteer work, hobbies, etc.)

not a get rich quick industry. Do not entire it for fame and money. Enter this industry only if you

I don’t really feel like I have free time. Haha

have a true desire and need to help others. Then

When I am not working to help other women, I

find what moves you to the point you can’t help

take care of my family. I love spending time with

but help people. For me, helping women that are

them.

doing all they can and still struggle gives me energy. I want to help them and sitting at my

6) What would you like readers to know about

desk and working with that women in mind, gives

you and why?

me energy. I don’t always know who I am working to help but I know there is someone out there.

That I am here for them. I gain so much from

The money does not always come in proportion

talking to others and helping them. I honestly

to the work so when you enter this industry you

want to make an impact in others’ lives and have

need to have an abundance of energy for what

them feel better for talking with me.

you do. 7) What is your favorite quote and why? 4) What professional challenges have you faced that have contributed to your overall

“Only when I know who I am will I know what is

success?

possible.” – Ram Dass I love this quote because it reminds me to know who I am. Not who others

Challenge of finding my audience. When I was

think I am or what I want to be for others. But to

trying to serve everyone, I could serve no one and

know who I AM.

became frustrated. However, that adversity caused me to dig deeper into why I wanted to coach. Once I knew who I wanted to serve – woman figuring out the pieces to their health and happiness – I gained my drive to work longer and harder. Doing so has brought me clients that I love coaching.

''

MY ADVICE IS FIND WHAT REALLY MOVES YOU''


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8) What 2 tips will you give someone who are

9) What kind of legacy would you like to leave

struggling to live healthy?

the world?

Tip #1 – look beyond what you eat and look at why

I would love to leave a legacy where women

you eat it. Why do you want or not want to eat

become moms and still maintain a sense of

something? Yes, chocolate cake may just taste

themselves. We don’t have to lose our identity to

good but if you eat it often, how is it making you

be a good mom.

feel. Tip #2 – guard your self-talk. How you speak to yourself sets the tone for how everyone can talk to you. If you won’t talk to your best friend the same way, then change how you speak to yourself.

You can find out more about Meshealle and the wonderful work she is doing at:   Website: www.mpate.com Email: mpate@mpate.com 


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FEELING LOW ON ENERGY? HERE ARE 20 TIPS TO SPARK UP YOUR MOOD AND MAKE YOU FEEL BETTER INSTANTLY BY ANDREA CAPRIO


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1. Take 5-10 deep, slow breaths. Count to 4 while breathing in, count to 6 while breathing out. 2. Connect with the nature. Go for a walk. Walk barefoot if you can. 3. Show Gratitude. You can positively rewire your brain with a shift in your focus on gratitude. Start with the basics of being alive, having at least one friend, etc. Say thank you for being there, feel it in your heart and do it regularly. 4. Give. Give to the poor, do something for somebody, pay it forward, say something nice to a stranger, do a service, let somebody pass in front of you, give to a charity. Giving makes you feel so good. 5. Change your diet and include positive mood food • Local, organic and in season fresh, ripe fruits and vegetables • Whole, organic grains • Organic beans, lentils and legumes • Organic nuts and seeds • Herbal tea • Green smoothies • Fresh juices • Dark chocolate 75% • 1 spoon of Maca Powder 6. Get rid of negative energy. Write it down, scream, jump, dance or punch a pillow. Find a way to let it all out. 7. Replace negative thoughts with positive ones. One at a time. 8. Dance, jump, play, run or do anything what makes you joyful. 9. Listen to music you like. Music make you happy. Bonus points if you sing or dance along. 10. Pick an activity that brings you joy and do it on a regular basis. This could be a hobby, be with a friend, do an activity you like, do something creative and stimulating. 11. Spend time with animals. They have a great energy which makes you feel better.


LIVE, LOVE AND EAT 12. Aromatherapy is a great way to enhance your mood positively. Here are some oils which work best. • Geranium • Bergamot • Rose • Lavender • Myrrh • Chamomile 13. Laugh and Smile. Listen to a stand-up comedy, read jokes, do laughing yoga, play a silly game. The more you laugh, the better you feel. 14. Meditation has been shown to increase your positive outlook while calming the mind so you’re in a heightened state of consciousness. 15. Speak positively and stop complaining and gossiping. It will attract more positivity into your life. 16. Practice Yoga. Yoga means “union” and helps to connect the body and mind. Especially Kundalini Yoga helps to improve your mood. 17. A hug is a great way to make you feel better. It should last at least 10 seconds 18. Get a massage. Human touch will make you feel better instantly, relaxation is a bonus. 19. No matter if you try singing under the shower or in front of people, singing will make you feel happier. 20. And last but not least. Give love to those who matter around you. Tell them how much you love them. Tell yourself how much you love yourself. Andrea Caprio is a certified transformational nutrition coach and a certified corporate wellness coach. She helps people with stressrelated health problems to implement simple long-term habits that will lead them to feel, perform and look better. She also consults companies on how to improve their employees' health and productivity thus reducing stress, health related costs and increasing morale. Andrea, a mother and entrepreneur, has been dealing with a lot of stress related and digestive problems at various stages of her life. As she learned to deal with these issues she discovered her passion for healthy living and became fascinated with how deeply nutrition can influence many aspects of our lives. www.wellnessmethods.com


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HEALTHY IS NOT ALWAYS GOOD FOR YOU VEGGIES CAN HURT   BY DANIELLE LITOFF


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If the gut is not healthy enough to produce the appropriate enzymes for digestion, eating a raw Summer salads go hand in hand with summer six-

veggie platter is about as healthy as going for a

pack abs. “I need to eat lots of veggies to look

run with a broken ankle. I often see my patients

good in that bathing suit.” But when I eat a raw

forcing themselves to eat large quantities of raw

veggie salad, I get bloated and gassy, and that six-

veggies, even when experiencing negative

pack feels buried." Does this happen to you? It

symptoms, because “Vegetables are good for me",

seems everything we hear is telling us we need to

But if your gut is irritated when eating these foods,

eat a lot of vegetables, increase our fiber content,

to quote Chris Kresser, “is like using a wire brush

and that raw is way healthier because it has all the

on a bad burn.”

nutrients unaltered by the cooking process.

Frequently the enzymes are not produced

Eating a variety of raw and cooked foods is

because the intestinal lining is damaged. The cells

extremely important! Believe it or not there are

of the gut are irritated and swollen. When this

times when eating raw foods is not “healthy”.

occurs, the space between the cells grows,

Often times vegetables are difficult to digest.

allowing for the undigested food to slip between

Digestion is a chemical reaction that breaks food

the cracks. Akin to when food gets trapped

down into nutrients that the body can absorb and

between the garbage can and the lining it can get

use. Many people do not produce the necessary

nasty. The intact particles will become food for

enzymes to digest these vegetables. If the body

bad gut bacteria rather than for you. The food

can’t absorb the nutrients, it doesn't matter how

particles may also enter the blood stream, which

healthy you eat, the because the nutrient value to

can trigger an immune reaction. This inflammatory

the body is worthless. What's even worse is that

process can further increase the damage to the

healthy foods can increase the inflammatory

gut lining which reduces the digestive enzyme

process in the gut.

production. The process can continue to spiral downward. This condition is frequently referred to as intestinal permeability or "Leaky Gut".


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Leaky Gut and poor gut function can begin for a

There are systematic ways to remove gut irritants

variety of reasons. Increased consumption of

and provide a soothing environment for healing. I

processed foods, food sensitivities (including

have found that GAPS and the SCD diet provide a

gluten and processed dairy), autoimmune

great structure for the healing process.

diseases, use of steroids or non-steroidal

Both diets are based on the specific carbohydrate

anti-inflammatory medication, frequent use of

diet designed by Elaine Gottschall, initially

antibiotics, and high chronic stress levels are all

developed for her daughter with Ulcerative Colitis.

factors in gut dysfunction.

It was then further expanded by Natasha

It is important to identify if you suffer from leaky

Campbell-McBride and used to successfully treat

gut, and if you do, begin the process toward

patients with auto-immunity, autism and mental

healing it. Just like if your ankle is broken, you

health disorders. To research further

would cast it to facilitate the healing process. You

http://www.gapsdiet.com/ or

have to remove the stressors and support the

www.breakingthevisciouscycle.com

healing process. Note I said process, which indicates active participation over a course of

The diets both start with six introduction stages to

time.

promote healing of the gut lining. Begin by eating

Unlike an X-ray of a bone, testing for leaky gut is

foods that are nutritious and non-inflammatory in

not as clear as a picture. Frequently is it is

stages, just like when a baby starts to eat solids. It

determined by symptoms. For a link to test online

is recommended to start with what is the easiest

click here: http://scdlifestyle.com/2010/03

to absorb and the most nutritious. By continuing

/the-scd-diet-and-leaky-gut-syndrome/

in a systematic way you can also identify what food triggers that may be continuing to inflame

Working with a Naturopath or a Functional

your gut.

Medicine trained practitioner can make all the

I highly recommend the book by Hilary Boynton

difference in determining the right plan for your

Heal Your Gut Cookbook

healing. You can find a functional medicine

http://www.healyourgutcookbook.com

practitioner at http://kalishinstitute.com /practitioner-directory/

If you decide this is the right path to take towards healing, this book is your best friend. It breaks

or https://www.functionalmedicine.org

everything down in to manageable pieces. And the

/practitioner_search.aspx?id=117

food is good to boot!

Check out Roasted veggie and kale salad recipe in the recipe section. Thinking of having soup in the summer can be a bit unusual. Here is a link to a summer-time cold nourishing soup Chilled Carrot Curry Soup http://bodywisdomnutrition.com/recipe-chilled-carrot-curry-soup/


LIVE, LOVE AND EAT Tips to start healing: • Add foods such as bone broth, boiled veggies pureed in the broths for soups, and sauces, sautéed veggies in good heathy fats, sustainably raised grass fed organic meats boiled and baked. • Consuming small quantities of fermented foods like kimchi, sauerkraut, pickles, homemade yogurts (nondairy to start) for probiotic support. • Supplementation such as probiotics, digestive enzymes, and good quality vitamins are essential at this time. Remember your body is not absorbing vitamins and minerals from your food, it is important that the body gets these minerals for building blocks to heal. Working with a practitioner for a customized plan for your specific needs can truly make the difference in successfully healing. • Avoiding processed foods at this time is critical. Processed grains, canned beans, legumes, sugar, (even natural sugars found in fruits), artificial sweeteners, and processed/pasteurized dairy will all contribute to the gut irritation and inflammation. As the gut begins to heal, it will start to produce the enzymes needed to break down more fibrous, denser foods. The result is less bloating, gas and digestive discomfort. The body can heal itself if you support it. Give your body time to repair. Just like the ankle, we start to walk slowly before you can run a marathon. Bone Broths soup are a power house for healing. LEAKY GUT LINKS http://draxe.com/4-steps-to-heal-leaky-gut-and-autoimmune-disease/ http://www.thepaleomom.com/2012/04/what-should-you-eat-to-heal-leaky-gut.html http://www.thepaleomom.com/2012/04/what-should-you-eat-to-heal-leaky-gut.html http://www.livestrong.com/article/49246-cant-digest-raw-vegetables/ https://chriskresser.com/got-digestive-problems-take-it-easy-on-the-veggies/ http://scdlifestyle.com/2010/03/the-scd-diet-and-leaky-gut-syndrome/ https://www.pinterest.com/culturedpalate/gaps-diet-soups/

Danielle is a Doctor of Physical Therapy and a Health Coach. She is the co-owner of Battle Born Health in Reno, NV and has been practicing physical therapy for 20 years. Driven by her personal health issues, she completed training under the Kalish Functional Medicine Mentorship program and is certified as a Transformational Nutrition Coach. Danielle is passionate about finding the root cause of the problems, whether they are muscular, hormonal or dietary (and usually they are a combination of all) and helping people find the answers on how to become stronger than yesterday. You can learn more from her and her work at : http://www.battlebornhealth.com


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NATURAL WAYS TO BEAT THE HEAT BY LISA MARIE FALCONE


LIVE, LOVE AND EAT We are at the peak of the summer heat and it may seem like it is nearly impossible to stay cool without living inside of an air conditioned bubble. There are a few things you can do to beat the heat naturally so you can soak up some Vitamin D and have some fun at the beach. First things first staying hydrated is key. I know that you already know this. You hear it from everyone, but there are great ways to stay hydrated and less optimal ways. One of my favorite drinks to hydrate with is coconut water. Coconut water helps to replace electrolytes, which

Eat Lighter Meals.

are needed for proper cell and muscle function.

Our bodies have an internal thermostat. When the

Without them you could experience

heat rises all of our organs and cells start to act a

uncomfortable muscle cramps when the

little differently. Blood is pumped to the skin to

temperatures rise. You can also get hydrated from

start the process of sweating to move heat away

eating high water fruits and vegetables like

from our organs. When this happens certain

cucumber, watermelon, and grapefruit. So keep

organs are getting less blood, and the digestive

these nearby as snack options!

system is one of them. This make digesting more complex foods a lot harder, and will use up a

Stay Cool with tea!

significant amount of energy. Also, digestion is

I know tea is the last thing that you would expect

such an intense process that our body

on a list about beating the heat, but certain herbs

temperature rises about 2 degrees! By eating

have cooling effects on our bodies which help

lighter foods our bodies have less to digest and we

when we are overheating. Peppermint tea is one

won’t waste up energy that could be used to

in particular that I love. Mint, which is overly

naturally cool our bodies.

abundant in warmer months, is naturally cooling and refreshing. So brew some peppermint tea and

Avoid Caffeine.

enjoy it hot, cold, or even put some in a mister

Caffeine is a diuretic and may cause dehydration.

bottle and spray it topically.

Avoid caffeine while out in the sun and instead reach for water, or coconut water .


LIVE, LOVE AND EAT Know Your Body's Pulse points. If you are out in the heat and cannot get inside knowing the pulse points will help cool your body down slightly. A simple way that I remember the pulse points is by using K.A.N.E.W - pronounced like canoe! - knee, ankle, neck, elbow, wrist. Place cold towels, cups of ice, or cold drinks on any of these points to feel some heat relief. Go For A Swim. If you have access to a beach take full advantage. Our skin absorbs 60% of what we put on it, and salt water is filled with trace minerals, vitamins, and mineral salts. Going for a

Rinsing before will hydrate your skin preventing it

dip in the ocean will not only help you cool down,

from soaking up too much chlorinated water.

but it will help to relax muscles, manage aches and

Rinsing after will help to remove any excess

pains, and help to detoxify the body.

chlorine on the skin. Taking a Vitamin C supplement is another option and while it can be

Detox from Chlorine. On the flip side of the

very effective make sure to consult your doctor to

swimming coin, is chemical laden swimming pools.

determine if this is an option for you. Filling up on

Avoiding swimming all summer because you don’t

healthy fats like coconut and avocado protect our

live near a beach is probably not realistic, so there

cells from absorbing toxins.

are some ways you can avoid exposure to chlorine

Remember to listen to your body throughout the

and remove residue from your skin. Rinse off with

summer heat, stay in the shade when it gets too

cold water before and after jumping in.

hot, wear sunscreen, and load up on hydrating foods!

Lisa Marie is a Transformational Nutrition Coach and founder of Kale is my Karma. When she was 11 years old, she decided to be a vegetarian and has never looked back. Throughout her childhood and young adult life she struggled to overcome an eating disorder for many years but was able to put the negative patterns behind her and start living a full life. Lisa Marie on a mission to help women nourish their bodies and make peace with who they are and what they are putting into and on their bodies by sharing her wisdom and experience. Learn more from Lisa Marie at http://www.kaleismykarma.com/


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THE DUDE PEDI BY JACE JACOBS


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Man up my brother. You've been kicking butt with your fitness and nutrition getting ready for the summer. High five! You've come so far. Now it's time to take your health to the next level with the Dude Pedi. (what?)

YEP, YOU READ IT CORRECTLY. THE DUDE PEDI OR PEDICURE IS THE REAL DEAL. Women know this and most regularly get them. Let me tell you a little secret; women aren't the only ones who get it done. The pedicure is next up on your list of things to experience when it comes to improving your health. Your right, not every guy gets a pedicure. But, you're not like every guy are you? You're different in a good way. Here are three reasons why a dude like you should make a pedicure a regular part of your self-care routine.


LIVE, LOVE AND EAT HERE ARE THREE REASONS WHY A DUDE LIKE YOU SHOULD MAKE A PEDICURE A REGULAR PART OF YOUR SELF-CARE ROUTINE. 1. Gnarley Toes Take a good hard look at your toes. Better yet ask your special someone to give you an honest opinion. Chances are they're looking gnarly in a bad way. The sad part is you may be the last to know that your feet are not looking healthy. The good news is there is an easy fix. Taking care of your nails is like grabbing low hanging fruit, easy pickings. Pony up the $30 - 45 and get to a salon every 1-2 months and your feet will be in great shape. 2. Let the Pros Take Care of You Are you on your feet too much? Trust me; you need to get to a salon and have them massage your feet and calves as part of the pedicure. You won't be disappointed. Regular pedicures help to reduce stress and improve your overall foot health. The pros at your local nail salon know what they are doing. They can cut and buff your nails to the correct length to ensure you don't end up with ingrown toenails (ouch). The pedi also gets rid of that gnarly looking dead skin that hangs out around your heel and big toe. Can you say exfoliate? (he talks big word). 3. Ditch the Polish or Not. You don't have to go shiny, glossy nails with a painted color. In fact, most men probably don't choose that path. However, keep that option in your back pocket. Sometimes you have to paint it up. If you are a daddy to a daughter, there is a good chance painted nails are part of your future or at least they should be. I imagine there was probably a girlfriend in your past who talked you into painting your nails. Wazzup! Hiding indoors. You know what I'm talking about. The point being, don't hang your hat on what people think or say about you. Be you and be awesome painted nails or not. I'm shouting out to my brothers here. Don't be that guy who neglects his feet. Take pride in how you look. You are already taking care of the rest of your body. Go all in. People will notice the improvement in your health, but more importantly, you will feel the difference.

Jace Jacobs is a Personal Development Blogger, Aspiring Author, and Life Coach @ jacejacobs.com. Formerly a Transformational Nutrition Coach, he now combines his love of service and his deep interest in personal development by helping new entrepreneurs and dreamers navigate resistance, limiting beliefs and the ups and downs that show up on their Hero's Journey. For more info on how to overcome resistance, improve mindset, and take massive action, read his blog at jacejacobs.com Facebook.com/jacewjacobs/ Twitter.com/jacejacobs


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ON NOT HAVING A PERFECT BEACH BODY BY DIANE LETCHWORTH


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Summer is now officially here: time – in the Northern Hemisphere anyhow – for shorts, tank tops and bathing suits. I live in the southeastern US, so I have lots of experience with long, hot, humid summers. Sometimes they start in the spring, and often run well into the fall. Calendars are more like … guidelines in this neck of the woods. That may be happening everywhere though, as Climate Change seems to be wreaking havoc with normal, historical weather patterns. In any event, my fellow North Carolinians spend a good amount of time in their shorts and flip-flops this time of year…. I’m going to backtrack a bit now, to my unpleasant “health crisis” of last spring and summer. I participated in a green smoothie style cleanse, which I thought would give me phenomenal results. In reality, however…. Not so much. In retrospect, my sister and I think it might have released some heavy metal toxicity which caused my disastrous reaction. Why do I use the word “disastrous”? I lost weight, yes. But … I also gained fat percentage, and lost muscle and bone mass. At the age of 50 (now 51), that last statistic led to a somewhat panicked “Yikes!!” Before doing this cleanse, I thought I had the healthiest diet in the world: gluten-free, dairy-free, soy-free; free of other common allergens; vegan….


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My only real dietary “guilty pleasure” was dark chocolate – preferably 85+% cacao. The hard-core stuff. Around this time, I got some base level lab work done, because I was seeing a new (Functional Medicine) doctor. Lots of little things were off – although several numbers were quite good – but my thyroid numbers were particularly abysmal. Low thyroid = low energy.

ON MY DOCTOR’S ADVICE, I STARTED REINCORPORATING ANIMAL PRODUCTS INTO MY DIET.


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I also (on no one’s advice, but out of reactionary frustration) went on something of a sugar binge, indulging in raw vegan desserts such as chocolate tarts, coconut milk ice cream.

I sort of figured that, if my health was that far from optimal on what I thought was a perfect, healthy diet, why not just eat the foods of which I’d been depriving myself. Yeah, I guess maybe I was feeling somewhat bitter…. I own that. The over-indulging resulted in a little bit of weight gain. The addition of animal products resulted in one hell of a lot more….

I followed the expert advice: Remove inflammatory foods. (Really? But eggs are still part of this diet, despite the number of people with allergies or sensitivities?) Get rid of the sugar. Add more “healthy” fats. I followed the plan to the letter.

I continued to gain weight.


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My energy plummeted even further. On to the leaky gut repair protocol…. That didn’t work either. I still had the gas, bloating and constipation – and with the low-FODMAP diet, I still kept gaining weight. (It seems as though most of the high-FODMAP foods are the healthiest ones: vegetables and fruit.) I have tried exercise programs to support the lymphatic system, high-intensity interval training (or bursting), you name it. Since moving house a few months ago, I’ve been out walking nearly every day. I’ve added stretching and light weight-bearing exercise back in. And yet, it seems as though my weight still keeps creeping up and up….


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I finally put my finger on what I think the issue is: Surprise!! It’s all those “healthy” fats. Apparently they are not so healthy for me. They are putting too much stress on my liver. (I was coming to this conclusion at the same time a practitioner with whom I’m currently working on a gut healing protocol suggested the very same thing.) I’m pretty sure the chocolate is going to have to go. Or only remain in very small amounts.

I’m doing other things to help support my liver, and jump-start some detoxification of that poor overworked, sluggish organ. In the meantime, Summer is here in all its heat and humidity, and I am nowhere near having the perfect “beach body.” I barely have more than one pair of shorts that fit – and I only bought them recently. Am I discouraged?


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You bet. Have I given up? Hell no!! I may not have that beach body this summer, but at least now I know what the problem is and how to tackle it. I’m ready, I’m motivated, and my goal is not weight loss per se – my goal is to get healthy and fit, and feel better in my clothes (and my skin). Sometimes it takes that long – sometimes even longer – to figure out what’s triggering our weight gain or weight loss resistance. Sometimes we ignore clear signals. (Yes, I was starting to suspect that too much fat was the issue, but I enjoyed my morning Bulletproof-style green tea – and my dark chocolate. I didn’t want to give them up.) But I am ready to make the necessary changes now. I won’t be ready for this year’s beach season, but next year? Watch out!!


LIVE, LOVE AND EAT

I hope this helps some of you realize how important it is to pay attention to what your body is telling you, even when it contradicts the advice of your physician, your mentors and the so-called “experts.” My body was sending me clear messages, and (somewhat willfully, I think) I misinterpreted them. Don’t make the same mistakes I did, hanging on to diets and protocols that aren’t working for you. Remember, no one knows your body better than you do. And FYI? Looking perfect in a bikini is not nearly as important as feeling good and healthy in your body….

Diane Letchworth is a Certified Transformational Nutrition Coach, a Certified Gluten Practitioner, and a Certified Reiki Master/Teacher. She is currently studying Nutritional Endocrinology and Aromatherapy as well. She blogs regularly at www.letchworthsisterswellness.com, the website she shares with her sister Debra, who is also a health coach


Helpingyou on your holistic health journey

Comingi n Fall 2016:

www.letchworthsisterswellness.com dfane@letchworthsfster:s.com debra@letchworthslstes.com Chapel HIii, NC


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HOW DITCHING THE SCALE HELPED ME DITCH THE WEIGHT! BY MICHELE VONTELL


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A few years ago I had made the decision to change my lifestyle around and lose the unwanted weight I was carrying. So I set on a mission to eat healthy whole foods, exercise regularly and taking better care of myself all around.

Initially I began losing weight pretty quickly. I was so excited every time I stepped on the scale and those numbers would drop. However that didn't last for very long.

I got into the habit of weighing myself every morning as soon as I woke up. This seemed like a good idea. I mean after all, doesn't everyone? And how else am I going to know if I'm doing things right and if I've reached my goal weight? Heck, how else am I going to know how to feel that day?! After a couple months of this I became aware that my relationship with the scale was not only dysfunctional but also a bit destructive.

I felt like I was standing in front of a judge awaiting my sentencing, hoping not to be given a harsh punishment but a lenient one if any. The reality was, it was I who was the judge.

I remember one day when those numbers DID NOT MOVE AT ALL! In fact they didn't for FIVE DAYS! I couldn't understand why since I had been eating healthy, maintaining what I believed at the time to be proper portion control and exercising daily. Each time when I would step off the scale I had either felt disappointment, frustration, sadness or anger. Here I had been doing all the right things and yet the scale did not gift me with the reward deserving of all the hard work. Not even one pound less for heavens sake!

So to say I had become obsessed with those numbers is an understatement. However, I do know there are people who weigh themselves several times a day. For me, one verdict a day was enough!


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I became so frustrated after seeing 5 days of NO RESULTS, that the next morning I didn't even bother to weigh myself. I thought, what's the point? I didn't feel like being disappointed yet again.

That didn't last long because the morning after that I was quite eager to know what my weight was. In fact I may have even felt a little guilty neglecting the square glass of doom. After all it did at times bring me joy.

As I stepped on it, I looked down and there it revealed the same number AGAIN! Tempted to pick it up and smash it (being it's glass it's probably a good thing I didn't ;), I had a revelation. This is when I knew I had to end my dysfunctional relationship with the scale. Becoming obsessed with those numbers actually determined my mood for the day. If it read in my favor I'd be embracing the day with a smile on my face. If not, I'd spend most of the day trying to figure out what I needed to do more or less of in order to get the results I wanted. As I was getting ready for work that morning, it hit me. Thinking back to the day before when I didn't weigh myself, for the first time in awhile, I had felt free. I had carried on with my day WITHOUT a mood that was reflective of what was shown at my feet. Carrying on my day as normal as can be, laughing and joking around. I had come to realize that each time I weighed myself, what I was really saying to myself was, "I'm not good enough".

We are certainly more than just a number. So at that moment I decided that I'm no longer going to put my life on hold because I haven't reached my ideal weight. Nor will I allow anything like that to dictate my mood for the day again. Life is way too short for that.

Not everyone who weighs themselves fall into this trap. However it's important to keep in mind that shaming ourselves is not going to get us the results we want. Even if it does, is it really worth sacrificing your happiness? Make peace by declaring a cease-fire on the war with self. It's not always easy to do but I promise it's life changing.


LIVE, LOVE AND EAT What was fascinating to me was, by eliminating the habit of weighing myself it not only felt liberating but two months later I was able to fit into clothes I used to wear prior to putting on the weight. An added bonus was that it happened just in time for summer! Would that have happened if I kept stressing day in and day out about the numbers? I don't know, perhaps eventually. I certainly don't want to go back and find out;). But what I do know is chronic stress can lead to weight gain and/or weight loss resistance, which could've been a factor as to why I wasn't seeing any results. By letting go of that toxic relationship and loving myself as is, with no conditions, not only helped

Untrue!

me reach my goal in a healthy way, but also

In fact, when I let the stress of all of that go, I

allowed me to enjoy life again in the process.

began living with more enthusiasm and it didn't

There is no number that can top that!

matter to me anymore whether or not I achieved

No matter where you are as far as reaching your

my goal weight by summer. It just so happened I

weight loss goals for the summer, try to let go of

did. But I vowed even if I didn't, I would still make

the notion that in order for you to enjoy this

the most of that summer. I had spent too many of

season, the scale needs to read a certain number

them hibernating and feeling bad about myself.

or you have to look a certain way.

No one should feel that way. So embrace all that you are because there is only one YOU on this planet! Have a fun and scale-free summer!

Michele Vontell is a Transformational Nutrition Coach helping women build a healthy relationship with food and body so they can lose weight, end unwanted eating habits and feel confident in their body. She helps her clients transform their lives by teaching them effective strategies that deliver long term results, allowing them to finally break free from the cycle of body shame and yo-yo dieting for good. By creating new and empowering habits, they can make peace with food, discover a new zest for life and develop unconditional love for their body. You can learn more from Michele at: www.michelevontell.com Facebook - Michele Vontell Transformational Nutrition Coach


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THE SECRET STRATEGY OF THE BEST IN THE WORLD BY BRAD RUDNER Our ancestors rose with the sun and slept in the dark. There were no fluorescent lights, computer screens, and electricity to keep them from a restorative sleep in the dark. As the sun set, activities would wind down naturally. It was fairly easy to lay their heads down and gently drift off. Today, things are A LOT different. We have plenty of comforts and technological advances to make our lives easier but modern living is stealing our restorative sleep. Some people think they can get away with less but pretty much everyone functions better by sleeping 7-9 hours a night. I've suffered from insomnia, both getting to sleep and staying asleep. My wife doesn't do well with poor quality sleep. Since we don't live in a time where sleep is protected and valued, it is more important than ever to have...

Restorative Sleep Strategy For Your Best Self The right amount of restorative sleep can aid in anti-aging, detoxification, cognitive function, muscle recovery, fat loss, energy levels, and immune function.

Without Sleep, There Would Be No Dreams


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Here are a seven benefits of quality sleep and their corresponding tips: #1: Beauty Don't underestimate the rejuvenating effects of good quality sleep. Give yourself this gift by turning in early. The restorative effects of sleep are greatest, between the hours of 10:00pm-2am. Realistically, few of you will be able to go to bed at 9:30 pm. However, if you wait until after 11-11:30 pm, melatonin production will be significantly disrupted. This can actually re-stimulate you and lead to insomnia. To avoid waking up with puffy eyes and dark circles, practice good sleep hygiene. If you don't, a combination of factors from collagen production to dehydration will cause more wrinkles. Be proactive, commit to a decent bedtime.

Tips: Honor your commitment by turning off all screens an hour prior to desired sleep. To increase compliance, you can plug your wifi router into a timer set to go off around bedtime. That way you won't be in bed on your device which increase the chances of you using the bed for the things it's meant for - sleep and sex. If you need to work on the computer in the evening, install the free extension, f.lux, or get a pair of orange lens glasses to reduce the blue light from interfering with melatonin production. I use both because not all our screens have the capability to be dimmed.


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#2: Intelligence When you get less than 7 hours of sleep, not only are you groggy in the morning but studies have shown that your IQ actually dips, your memory suffers, your mood is depressed and your focus is impaired. In fact, doctors have noted that kids who get too little sleep mimic ADHD. The simple act of protecting a child's sleep can avoid them being prescribed pharmaceuticals, like Ritalin.

Tips: Leading up to bedtime, avoid stimulating activities like workouts and intense conversations, like political debates. Cut out caffeine well in advance (I recommend having your last cup by 12 pm). While reading can be a great tool to help you relax and ease off to sleep, don't pick up an exciting book. Instead, choose something calming or try soothing music.


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#3: Muscle Recovery Hopefully, you've done some physical activity which helps promote quality sleep. It is especially important to get the full benefits of your workout by allowing your muscles to regenerate with proper rest and recovery. If you don't allow this to happen, growth hormone will be suppressed resulting in catabolism. That is the opposite of what you want if you are putting all that effort into a good exercise routine.

Tips: I recommend you take a good quality magnesium supplement to aid in muscle relaxation so your body can become one with your comfortable bed. L-glutamine is also an effective supplement to reduce delayed onset muscle soreness (DOMS) and enhance lean muscle mass.


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#4: Fat Loss By not getting enough restorative sleep, your body will store fat for a variety of reasons, from imbalanced hormones to ineffective detoxification pathways. In the middle of the night, your body temperature should be at its lowest. If you stay up, you're interfering with its ability to cool and reduce inflammation through suppressed cortisol and other mechanisms.

Tips: If ice baths aren't your thing, consider lowering the temperature in your house, opening some windows and sleeping naked for accelerated fat loss. Sleeping in a cool environment helps lower body temperature, so testosterone production is increased making fat loss easier.


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#5: Energy In order for the benefits of cortisol to occur in morning wakefulness, it needs to be suppressed in the evening. If you stay up past the window of 9:30-11:30 pm, cortisol can rise. This dampens melatonin production, interfering with quality sleep. Then the chance of you singing in the morning sun is a lot less likely. Perhaps, the single biggest factor in improved energy is improved sleep.

Tips: Set the mood; dim the lights, ideally use blackout blinds in your bedroom, or get a good sleep mask like I do because I can't deal with any light coming into the room. Sometimes, I just can't unwind early enough, so I drink a soothing tea which shuts down my desire to work late and has me crawling to bed.


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#6: Immunity Anyone who knows anything about health knows that reduced sleep reduces immunity. How often have you burnt the candle at both ends only to get sick a short while later? If you sustain this lack of sleep, it will lead to worse bouts of illness and possibly disease. By shortening your sleep duration, many systems in the body do not function well. This includes your gut flora being adversely effected. The gut bacteria directly impact the immune system.

Tips: Avoid eating energy producing foods after dinner and before bed. If you need a snack, chose something that doesn't spike your blood sugar. A healthy fat like avocado or some nuts could work. Ideally, you want to go to bed not hungry but not full.


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#7: Detox Your endocrine system is dramatically affected by the quality and duration of your sleep which supports your body's amazing, innate ability to detoxify. Cellular turnover cannot happen effectively if sleep is not protected. If you think that you are living toxin free, think again. Enough restorative sleep supports all your body systems by aiding the regulation of circulatory, respiratory, digestive, liver and renal functions.

Tips: The whole idea behind restorative sleep is to detoxify and optimize your body. Don't interfere with this process by having toxins in the bedroom. Start with a bed that is toxin-free or at least, lower in chemicals. Avoid chemical detergents, fabric softeners, dryer sheets and replace fire-retardant, endocrine disruptor beds and bedding with better options. Finally, avoid alcohol consumption, if you truly want a good night of restorative sleep. It might get you to pass out but most people wake up dehydrated and uncomfortable a few hours later.


LIVE, LOVE AND EAT TREAT SLEEP LIKE YOUR SUPER POWER

Many people claim they function fine on very little sleep. I wonder how well they would function with more? If you want to be excellent, get enough and improve the quality of your sleep. When you are vying to be the best, good sleep will result in better performance and improved productivity even if you have less hours awake to get things done. Poor sleep is like kryptonite, supermen and superwomen avoid it.

Brad Rudner is a certified Transformational Nutrition Coach with degrees in philosophy and education. He worked as a wilderness guide and taught wilderness emergency medicine for over a decade. His passion for health and teaching led him to be a clinical trainer to doctors in operating rooms and clinics specializing in anti-aging and diagnostic devices. When faced with his own health challenges, he embraced holistic practices successfully, refusing to be a "bystander" to a diagnosis. Brad's journey inspired him to energize others with "nature infused living" through his MIND. approach to coaching, consulting and messaging. Learn more: bradrudner.com FB: https://www.facebook.com/brad.rudner Twitter: https://twitter.com/BradRudner


Health News SUGAR IN FOOD http://www.nutritionacti on.com/daily/sugar-infood/slick-fruitsmoothies/

DO YOU KNOW THE LEADING SOURCE OF SODIUM IN THE AMERICAN DIET? http://www.nutritionaction. com/daily/salt-infood/leading-source-ofsodium-in-american-diet/

HOW TO LIVE A HEALTHY LIFE STARTING TODAY http://www.nutritionaction. com/daily/diet-and-weightloss/how-to-live-a-healthylife/


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HEAL YOUR BODY WITH EFT TAPPING BY BERNADINE OTTO


LIVE, LOVE AND EAT .Tapping has been found to be extremely effective on overcoming food cravings, emotional eating, body image which leads to dramatic weight loss. EFT Tapping can be used on anything, like depression, chronic pain, PTSD, fear of speaking etc. EFT trains you to tap on each of these formative experiences. Tapping send soothing signals throughout your body. When you tap Let’s start by talking about what is EFT! EFT stands for Emotional Freedom Technique. Emotional Freedom technique that was developed by Gary Craig which uses a specific set of acupressure points. It is believed that all our negative emotions are caused by disturbances in the body’s energy system. If we tap on certain body locations, we correct the energy disturbances and the emotional upset will disappear. This is an ancient practice. Around 5 000 years ago the Chinese discovered that by pressing on certain points on the body helped with reducing pain. By gently tapping along on these energy points on our bodies and focusing on the issue that is bothering you, it helps to shift the energy in your body, and settles the disturbances that are causing negative emotions to flare. There are: No surgical procedures No needles No pills or chemicals No pulling or pushing on the body.

while remembering bad events the emotional intensity of the bad events evaporates. You still remember them but they are no longer filled with an emotional charge. Many people have struggled their whole lives with their weight, how they look and seeing their bodies as the enemy. It has become an obsession just by looking at themselves in the mirror. They feel awful in themselves and for them to feel happy in their bodies seems impossible. For years’ women are sitting on the side lines, putting their lives on hold. We hear this constant saying that we need to love ourselves and our bodies. But how do we do that? Take a moment now and think about how your body image or belief is affecting your life. Tune into your body, reconnect with your body? Do something nice for your body, like taking a bubble bath, go for a massage, lather on some lovely skin cream, care for yourself. Focus on your goal. Take 1 step at a time Appreciate your body, Let's tap on Body Image


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''LOVE YOUR BODY WHILE WORKING TOWARDS THE BODY YOU WANT'' -BERNADINE

THE TAPPING POINTS


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TAPPING ON BODY IMAGE If you look at yourself in the mirror or just think about your body image, how happy or unhappy do you feel? How strong is this feeling? On a scale from 1 – 10. 10 being the highest. Take a deep breath in and out. Karate chop: Even though I feel this panic inside of me when I see my image in the mirror I love and accept myself X3 Eyebrow: Noticing everything I don’t like Side of eye: Just by standing in front of this mirror Under eye: There is no way to feel confident in this body Under nose: How did I let myself get here Under lip/chin: All this panic and emotion I face every day by looking at myself in the mirror Collarbone: This feeling of failing myself Under Arm: This feeling of panic Top of head: Ignoring the person in the mirror Eyebrow: I have been so hard on you Side of eye: You deserve more than this Under eye: You are so worth everything in life and more Under nose: I love and respect you now Under lip/Chin: I love you fully, deeply and joyfully Collarbone: I choose to appreciate you Underarm: I love myself, I allow others to love me to Top of head: I choose to take care of my body now Take a deep breath in and out Bernadine Otto is a Certified Transformational Nutrition Coach and an Certified EFT Practitioner. She helps women to lose weight and finding their worthiness and self-belief again. She works with women who are tired of dieting, losing weight and picking it up again and women who have a negative body image. My approach is not to focus on calories or the scale but to work with my clients to create the happy, healthy life that they deserve. We are all so worth everything in life. I teach my clients that losing weight is not a quick fix but a wonderful journey. She has also created a method called The Tapping Method for Weight loss And Cravings. Find more at http://www.thetappingmethodforweightlossandcravings.com/


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MEDITATE ON CHILDREN? BY JUDY BROWN


LIVE, LOVE AND EAT Meditating on children may sound like an oxymoron, but they do gift us with this opportunity. Meditation was once explained to me that in its simplest form it is just being with your breath. Just noticing your inhale and exhale. The wisdom teachings tell us that peace, joy, and our true selves, are found in the present moment. Worries diminished, tension released, creativity ignited, are only a few of the many benefits of being in the present moment. How do we calm the chaos and get to that place, the present moment? Herein lies the challenge. Consider sitting at the playground, coloring with your child, watching their ball game, or playing dolls. In the moment with your child. Take a deep breath, notice your breath, and be in that precious moment. Remove technology and cast aside the worries of the day. Breathe. Allow for mediating on your child. Child moments are fleeting moments to savor. The gift of attention. It returns ten fold. My children have flown the coop. I hope I am a grandmother someday. I look forward to infusing myself with their sense of wonder, a child's sense of being in the moment.

Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their mid life years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, guided meditations for groups, and is an active blogger. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. www.judyswellnesscafe.com


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HOW TO MEDITATE

Start with 10 minutes once a day, first thing in the morning or any time when you will be undisturbed and not after a big meal or exercising. - Sit comfortably on your bed, sofa or a cushion on the floor in a cross legged position, keep your spine straight but not rigid, and close your eyes. - Take 5 deep slow breaths in and out, then let your breath return to its natural rhythm, breathing through your nose. Thoughts, feelings and sensations will arise. Don't stop them, just re-focus on your breath and be in the now. - When your time is up keep your eyes closed, and take your attention off your breath. After two minutes open your eyes.


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PRESENCE IS POWER: SEVEN STEPS FOR CHOOSING A LIFE OF PROSPERITY  BY GUDNI GUNNARSSON


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All that we devote our awareness to grows and thrives

Presence Is Power: Seven Steps for Choosing a Life of Prosperity is a concise guide for moving away from “scarcity consciousness” (the false perception of absence or lack) and into a life of our choosing, where we direct our lives with the power of our awareness and live a life of abundance. If the life we lead is simply a choice we make, why are so few of us living life to the fullest in true prosperity? We all say we wish to be happy and prosperous, but many of us are not experiencing this reality. This is because all that we devote our attention to grows and thrives—whether we are aware of it or not. When we see the grass as greener on the other side, that grass seems to grow lusher while the grass on our side of the fence withers and fades. This simple principle is true in all areas of our lives. 
 As this book teaches, at any time, we may awaken, take responsibility, and change our destiny by “growing our own grass” until it is so lush, vibrant, and hardy that we live in a state of gratitude for all of our good fortune. This is possible because we are immensely powerful beings. We have the power to devote our energy in whatever manner we choose —with awareness. However, the human condition is such that we have strayed from the path of light and love in order to experience this realm of duality and fragmentation for the purpose of self-realization and unity. The separation and fear we feel are illusions, but we have become so accustomed to the darkness and the struggle to feel complete that this is where we continue to place our awareness. Although the fear is constraining and limiting, it feels natural and normal, and thus we have literally become addicted to these conditions. Nevertheless, we know in our hearts that love is the path and prosperity is our birthright. The seven-step progression shared in Presence Is Power leads readers away from fear-based thinking toward the purpose of living in prosperity and gratitude. The time to awaken to one’s power is now. It is always now. We are divine creators—whatever we believe is what we become. By acknowledging that our essence is pure energy, light, and love, we reveal the miracle that is us! In this book, readers are urged to take the journey presented here to live life as we were meant to—in prosperity and gratitude. There are seven steps on this journey. They are not easy steps but they are essential ones if we are to arrive at the destination of true prosperity—which is always experienced in the presence of our power.


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The old adage, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime� is an appropriate analogy illustrating the seven-step journey encouraged in this book. There are no shortcuts or free lunches; we get what we give and our ability to receive the abundant gifts of life are determined by how worthy we feel and how loving we are. Presence Is Power encourages the reader to bring joy and a shovel when the intention is to move a mountain and to bring gratitude, purpose, and an appropriate net when you intend to catch the big fish.

While our thoughts and action generate a 'purposeful state of being', these are the seven steps to personal satisfaction and happiness.

Step 1 is awakening to our behavior. Awareness is our primary asset, the energy that influences and promotes all creation in the universe. Step 2 is becoming responsible for this behavior and then forgiving ourselves for any perceived shortcomings. We then progress to Step 3 where we define our purpose, vision, and goals to create a framework for sustaining and strengthening a conscious permission-based lifestyle. Step 4 is about commitment. When we fully commit to ourselves, the universe takes us seriously. If we do not trust ourselves and feel worthy of change, we limit our ability to receive love and prosperity. Step 5 reminds us that we reveal our intentions through action. We communicate our worthiness with the language of integrity. Step 6 is about witnessing our progress with love and making the necessary adjustments to our mission to sustain a journey of prosperity. Step 7 is gratitude—a state of bliss, energetic generosity . . . enlightenment.


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Presence is Power is a guide to the inner power we all possess.
 You are the creator of your own life, intentionally or not. You can decide to invest your energy in being the change in your life, not in deprivation, numbness, absence or pain. Devote your attention with awareness and make it your prayer or mantra to grow and prosper.

Gudni Gunnarsson is a life coach and yoga instructor and the creator of GlóMotion. In the 1980s, he began his thirty-five-year career as a fitness trainer in Iceland and became a pioneer in the fitness industry. As founder of Iceland‘s first professional gym and Fitness & Nutrition magazine, Gunnarsson quickly established himself as a leading contributor to the holistic approach to mind and body development. In the early 1990s, Gunnarsson worked as a life management consultant for celebrities and business executives in Los Angeles. While in Los Angeles, he developed Rope Yoga Fitness, which he later combined with his life coach philosophy to create GlóMotion—a mindful fitness and nutritional program empowering people to be the change in their own lives. Gunnarsson currently owns and operates the Rope Yoga Center
 in Reykjavik, Iceland. He is the bestselling author of Presence Is Power (Máttur viljans, Iceland, 2011) and Presence Is Power the seven step workbook (Máttur athyglinnar, Iceland, 2012), which are now available in English under the above titles. Find more: www.glomotion.com www.presenceispower.com https://www.facebook.com/profile.php?id=100006597488886 https://www.facebook.com/presenceispower/


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FAVORITEÂ READING


Recipes


Inside Judy's Granola Judy's Peachy Delight

Vegan Chocolate Chip Cookies -- gluten-free and low-glycemic Red, White & Blue Chia Porridge

Roasted veggie and kale salad


RECIPES

JUDY'S GRANOLA    BY JUDY BROWN


RECIPES Granola can be so fun and versatile. I like it more and more as a healthier dessert option. Any fruit will do, but I love to slice up bananas and top it with my granola and some plain yogurt, any time of the year. A drizzle of homemade dark chocolate sauce can make it even more decadent! Need I remind you that dark chocolate is antioxidant rich? The crunch of granola is packed with health benefits. Oats are a hardy cereal grain high in fiber. They help stabilize your blood sugar and lower your cholesterol. The coconut oil, nuts, and seeds provide healthy fats. Coconut is high in fiber, has a low glycemic index, and can speed up your metabolism. It can also reduce sweet cravings and provide a quick energy boost. Cinnamon is a comforting and warming spice. It also helps to stabilize your blood sugar. Serves 8-12 Prep and cooking time: 30-40 minutes Ingredients: - 2 cups organic old-fashioned rolled oats - 1 cup of unsweetened shredded coconut - 1/2 cup sliced almonds - 1/2 cup of mix of pepitas or pumpkin seeds or pecans or sunflower seeds - 3/4 cup of dried cherries (chopped) or raisins or cranberries to be add after baking - 1/4 cup of coconut oil - 2 generous tbsp of local honey - 1 tsp of ground cinnamon Directions: Preheat oven to 350 F Toss the oats with coconut, almonds and other seeds/nuts in a bowl. Add the coconut oil, honey and cinnamon . Mix until all is coated with the liquids. Pour on to a sheet pan. Bake, stirring frequently with a spatula, until the mixture turns an even golden brown, about +/- 25 minutes. Be sure to stir and watch carefully as it can burn very easily. Remove the granola from the oven and allow to cool, stirring occasionally. Add the dried fruit and mix. Store the cooled granola in an airtight container. Have granola for breakfast or any meal. Serve with fresh avocado. Dress it up with fresh seasonal fruit. Peaches are in season now. Juicy and sweet, and my favorite! Try this easy dessert recipe combining my granola and fresh summer peaches.


RECIPES

JUDY'S PEACHY DELIGHT BY JUDY BROWN


RECIPES

Serves: 4 Prep time: 10 minutes Ingredients 8-10 ripe fresh peaches, pealed and cut in to slices 1 Tbsp fresh lemon juice 4 whole cherries for garnish 1 cup of granola 4 large dollops of vanilla yogurt optional – dark chocolate chips Directions: Slice peaches and squeeze lemon juice on them. Divide fruit in to 4 shallow bowls. Put a heaping spoonful of granola on top of peaches, followed by large dollop of yogurt. Place a cherrie on top for garnish. How about a sprinkle of dark chocolate chips? Serve immediately.

Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their mid life years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, guided meditations for groups, and is an active blogger. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. www.judyswellnesscafe.com


RECIPES

VEGAN CHOCOLATE CHIP COOKIES -- GLUTEN-FREE AND LOW-GLYCEMIC BY DIANE LETCHWORTH


RECIPES

Serving: makes 1 dozen Ingredients 4 Tbsp melted coconut oil (or room temperature, if it's summertime!) 1/2 cup chestnut flour (or finely ground almond flour) 1/2 cup coconut flour 2 Tbsp ground flax seeds 1/4 tsp sea salt or Himalayan pink salt 1 tsp baking soda 1/2 tsp baking powder 1/4 cup chocolate chips 12 drops stevia (or to taste) 3/4 - 1 cup water Directions Preheat oven to 350 degrees F Melt the coconut oil. Combine the dry ingredients in a mixing bowl and mix thoroughly. Add liquid ingredients and mix again. The dough will be thick and look a little dry, but it's moister than it looks. Using a tablespoon, place on cookie sheet and flatten slightly. Bake for approximately 10-12 minutes. (My oven gets them a little brown around the edges at 10 minutes, but if you like them crispier, go a little longer.) Let cool and store in an air-tight container in the refrigerator, unless you want to enjoy them fresh.


RECIPES

RED, WHITE & BLUE CHIA PORRIDGE BY DIANE LETCHWORTH


RECIPES

Serving: 1 Ingredients 1 cup of pumpkin seed or other milk of choice 4 Tbsp chia seeds 1/2 cup fresh blueberries 1/4-1/2 cup reconstituted dried cranberries (or fresh strawberries, raspberries or cherries) 1 Tbsp cacao nibs 1-2 Tbsp chopped nuts, if desired Directions: Add chia seeds to milk the evening before (or at least 30 minutes before eating), to allow the chia seeds to soften up and absorb the liquid. Refrigerate. When ready to eat, add berries and stir. Top with cacao nibs (and nuts), and enjoy!

Diane Letchworth is a Certified Transformational Nutrition Coach, a Certified Gluten Practitioner, and a Certified Reiki Master/Teacher. She is currently studying Nutritional Endocrinology and Aromatherapy as well. She blogs regularly at www.letchworthsisterswellness.com, the website she shares with her sister Debra, who is also a health coach


RECIPES

ROASTED VEGGIES AND KALE SALAD BY DANIELLE LITOFF


RECIPES

Roasted veggie and kale salad adapted from http://www.foodnetwork.com/recipes/emeril-lagasse/roastedvegetable-salad-recipe.html For the salad 1-2 large bunches of kale 2 large (12 ounces) zucchini, trimmed and cut into 1/2-inch dice 2 medium (6 ounces) yellow squash trimmed and cut into 1/2-inch dice 2 cups diced onion 3 large carrots peeled and cut in to ½-inch dice 1/2 cup avocado oil (or coconut oil) 3 teaspoons salt 1 1/2 teaspoons freshly ground black pepper For the dressing 1 cup finely chopped assorted fresh herbs, such as chives, tarragon, dill, chervil, basil, cilantro, and parsley 1/4 cup extra-virgin olive oil 2 tablespoons fresh lemon juice 1 tablespoon chopped garlic Preheat the oven to 350 degrees F.
 Place the vegetables in a large mixing bowl and toss with the olive oil, salt, and pepper, to evenly coat.
 Spread the vegetables in one layer in a large roasting pan, and roast in the preheated oven for 45 minutes. Remove the roasting pan from the oven and allow the vegetables to cool for 15 minutes
 While the vegetables 
 are roasting Prepare kale by cutting tough midrib from the leaves. Stack the leaves and cut into 1/2 inch ribbons. Wash. Blanch the kale. To do this set aside a large bowl of ice and water. Bring a large pot of water to a boil. Once the water boils, and working in 3 small batches, place the first batch into the boiling water for 30 seconds, remove to iced water using a slotted spoon or spider. Repeat with the last two batches. Drain the beautifully, bright green and blanched kale, and spin dry in your salad spinner or over tea towels. Place all veggies and kale in a large bowl, coat with dressing (remember good fats in the right amounts are soothing for the gut.) this can help with the absorption of nutrients.

Danielle is a Doctor of Physical Therapy and a Health Coach. She is the co-owner of Battle Born Health in Reno, NV and has been practicing physical therapy for 20 years. Driven by her personal health issues, she completed training under the Kalish Functional Medicine Mentorship program and is certified as a Transformational Nutrition Coach. Danielle is passionate about finding the root cause of the problems, whether they are muscular, hormonal or dietary (and usually they are a combination of all) and helping people find the answers on how to become stronger than yesterday. You can learn more from her and her work at : http://www.battlebornhealth.com


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