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''Be proud of who you are'' Bernadine

As I am sitting outside on this beautiful summer afternoon enjoying the last days of summer I do feel a little bit sad.  I really enjoyed this Summer, but like always each season is beautiful no matter what.  The August issue of the Live, Love And Eat Magazine is all about Summer and how you can stay hydrated, eat healthy and enjoy hanging out with your friends and family.   Here is a list of a few of my favorites from this issue.   A poem to celebrate you by Jace Jacobs.  Hot enough for you by Diane Letchworth Grocery Perimeter by Mira Dessy And our spotlight this month is Andrea Caprio!  Read all about her success and how she is helping people out there to improve their well being permanently so they  can finally feel more confident, beautiful and balanced. And don't forget to check out the recipes in this issue, they are all amazing Love And Wellness Bernadine Otto Editor


Meet the Contributors


ANDREA CAPRIO

CTNC, CCWC ANDREA IS MARRIED AND HAVE 2 BEAUTIFUL ADULT CHILDREN WHO LIVE IN EUROPE. ANDREA IS A CERTIFIED TRANSFORMATIONAL NUTRITION COACH AND CERTIFIED CORPORATE WELLNESS COACH


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DREAM YOUR LIFE, LIVE YOUR DREAMS Andrea has founded Wellness Methods. She helps stressed people with digestive problems or weight issues to discover the root cause of their problems and to be empowered by learning simple ways to improve their well being permanently, so they finally feel more confident, beautiful and balanced. She also helps companies to find simple ways to improve employees’ well-being by using the 4 F method resulting in happier and healthier employees that bring in more profits for the employer. As a serial entrepreneur, Andrea has previously founded and grown several companies in the HR and recruitment field. 1) How did you get started in your career? In what year? I have been interested in natural health for over 15 years and been learning over the years about Homeopathy, Naturopathy, Herbs and Aromatherapy. As a mother and an entrepreneur I have been dealing with a lot of stress related and digestive problems at various stages of my life and also my daughter had some serious health issues. As I learned to deal with these issues, I became fascinated with how deeply nutrition can influence many aspects of our lives. I then started with my nutrition studies at the Institute of transformational nutrition last year and opened consequently my company Wellness Methods. 2) Who or what has been your greatest professional inspiration? And why? I have trained with Cynthia Pasquella, the founder and director of the Institute of transformational nutrition. Seeing her change, the world inspired me to follow in her steps and be part of an army of change. But it is also every day with my clients and other transformational nutrition coaches that I am inspired to help others achieve better health and happiness. After all it should be everybody’s right and I learn from and am inspired by the people I help every day.


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3) What advice would you offer to someone starting out in your industry? Follow your heart and listen to your gut. It may be hard at times but doing what you are passionate about, is so rewarding. And invest in yourself and use the best you can afford. Oh and delegate, get a company or freelancer to do your website, branding etc. so you can concentrate on what matters and what is your specialty. I started doing all myself but in hindsight I should have invested the money to grow faster. 4) What professional challenges have you faced that have contributed to your overall success? I never stop learning and am always curious. Sometimes it’s tiring as I end up doing too many things at a time but it made me who I am. I also have always taken risks and went the more difficult route, again it exhausts me but I have learnt so much and enjoy life so much more 5) Are there any specific contributions, you have made in your field, which contributed to your success? (i.e., inventions/patents, books authored or co-authored, etc.) I have spoken at a few events and led a few workshops and seminars. I have 2 E-books in the planning but it is too early to speak about them .

6) What do you do in your free time? (i.e., volunteer work, hobbies, etc.) I love being with people so socializing is important though at the moment this falls a bit short. I love my yoga and meditation, doing things with my man and I love diving, skiing and dancing. I spend a lot of my time learning and listening to podcasts at the moment. And then I love to travel and have done so extensively. 7) What would you like readers to know about you and why? I am the type of person who never takes no for an answer. I always try to get where I want to, have a huge amount of energy, compassion and positive life attitude. This makes me a great partner when helping my clients to reach their goals. I love to empower people with knowledge to reach their highest potential


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8) What is your favorite quote and why? Dream your life, live your dreams There should be no limit to what we want out of life and we should get it. It has been my principle and I had a pretty good life and intend to continue in that way

9) What 3 tips will you give someone who are struggling to live healthy? Try 1 new healthy habit every day or every week and make it a habit step by step Listen to your body and its wisdom. It will tell you what’s right and wrong Buy the best food you can afford and aim for whole organic foods

10) What kind of legacy would you like to leave the world? I have helped people to be their better, healthier and happier self and lived true to myself. And my children are already my legacy, I am so proud of them, they are amazing!

You can learn more from Andrea and the wonderful work she does at welcome@wellnessmethods.com or you can email her at: www.wellnessmethods.com


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SIMPLYÂ SUMMERTIME BY JUDY BROWN


LIVE, LOVE AND EAT Distractions are so distracting. Please excuse my redundancy. Maybe what I really mean to say is distractions can be so bothersome. The distractor factor seems to be multiplying exponentially. Sift, sort, ignore, jettison. These are increasingly valuable skills in our world. They are not just for laundry and paperwork anymore. Distractions can be useful, there is no doubt. Incessant worrying, keeping your child away from the cookie jar, feeling under the weather.....thank heavens for valuable diversions. I didn't even need to tell my body to breathe The other day, for a multitude of reasons, I was

deeply. It was an automatic response.

plum worn out. I had a long list and the day was flying by. Nothing seemed to be going as planned.

Do you remember as a child practicing the art of

Distractions were taking a toll on me and my

reverie?

plans. I needed a moment to regroup. Reverie, spacing out, day dreaming. Whatever you I stepped outside, sat down, and just looked up.

want to call it.

The sky was spectacularly blue with random,

I challenge you to put down whatever you are

white, puffy clouds.

holding or doing, look up, and delight in the expanse of the sky. Find a little piece of art in the clouds. Space out, guilt free, for a few moments. You might be amazed at how rejuvenating it can be. Creativity may resurface or a solution to a challenge may become clear. Worries may become insignificant.


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Make the most of your summer outdoor time. Find space in the day for you and your family to enjoy lots of day dreaming and reverie! Look up. Play games with the clouds!

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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HOT ENOUGH FOR YOU? BY DIANE LETCHWORTH


LIVE, LOVE AND EAT Summertime, and the livin’ is … well, pretty darn hot if you live in central North Carolina…. We often experience “unseasonably warm” weather in the spring, fall and winter, but it’s rare to get “unseasonably cool” days in the summer. It happens, but usually when it does it comes attached to a hurricane snaking inland – which no one wants! – or some other unusual rain event. Cool and dry rarely combine in the summer months here. I’m fortunate – I tolerate the heat pretty well. I don’t love whipping through a “power walk” when it’s pushing 80 . I won’t even attempt it if it’s warmer than that!! – but I can do it. And without collapsing in a puddle on the local Nature trail…. I might come home dripping with sweat – okay, I do come home dripping with sweat – but I don’t have trouble breathing, and I’m not flushed or having heart palpitations…. If I don’t carry a water bottle with me, the first thing I do when I get home is rehydrate. Sometimes I drink filtered water with a tablespoon of probiotic liquid, sometimes a bottle of Hint water, and sometimes a glass of coconut water. Coconut water can be something of a double-edged sword: Some people feel that it’s too high in sugar – although it is naturally occurring sugar from the coconut itself – but others argue that it’s a wonderful source to replenish the lost water and some of those vital electrolytes we sweat out when we’re physically active. You’ll have to decide if it’s right for you. I love it, but I don’t drink it all the time.


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Just remember that it’s a much better source to rehydrate and replenish those important essential minerals than the mainstream “sports drinks” on the markets…. For one thing, it doesn’t come in DayGlo colors – always a bad sign if you’re looking to optimize your health and nutrition! I know some of you probably won’t believe this, but we often see people jogging or running in our neighborhood at mid-day – you know, what they call “the heat of the day”? – in hot, humid, sunny weather … without a water bottle in sight. Sounds like the perfect recipe for a severe case of heatstroke to me…. Yikes!! Please, please, please … if you live in a hot and humid climate, and you feel as though you must be out when the sun is strongest and the temperature is highest, remember to take some water with you! Mineral or spring water, coconut water, bottled or filtered tap water if that’s the best you can do – just some sort of water. It seems like every summer we hear of another school athlete who collapses – or worse, dies! – because they’re already at football practice in August.


LIVE, LOVE AND EAT This is a serious issue, and we need to protect our kids. Before listening to lectures by Dr. Daniel Amen, I used to enjoy watching football. But even if the possibility of traumatic head injury isn’t enough to sway you to watch or take up another sport or game … like, golf, say, or Dr. Amen’s favorite: ping pong, we need to be mindful of the players’ safety – and that includes making sure they stay hydrated if they’re working hard in the summer heat. The same goes for landscapers, and others who make a living doing outdoor labor in the summer. Again, it seems as though not a summer goes by that we don’t hear of a case of heatstroke or heat exhaustion suffered by someone who works in construction or some other form of outdoor work. Not everyone gets to work in a temperature-controlled, air-conditioned office. And not everyone wants to. Many people I know prefer to work outdoors. And most of them are careful about staying hydrated, getting out of the sun and into the shade if they need to, etc. But sometimes we forget to be mindful. In incidents like these, that lack of mindfulness can be fatal…. Wow. Food – or in this case, drink – for thought, isn’t it? If you’re like me, and hate air-conditioning – I cannot stand having frigid, recycled air blowing on me!! – you might want to move to cooler climes.


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As for me, I suck it up, and when it gets too bad – and I know my limits, which are probably higher than most folks – yes, I turn the A/C on! (I set the thermostat as high as I can stand it, and turn it down at bedtime, so I’ll have a cooler environment for sleeping.) The rest of the time, I have windows open and ceiling fans turning – and I’m much, much happier that way. But I choose to live in the Southeast US, and this time of year that means … the dreaded air-conditioning. The way I look at it is this: If I can’t stand the heat, I can move back to Maine … or to Canada, or Alaska, or one of the Scandinavian countries…. In the meantime, I get out to exercise as early as I can, or I do weight-bearing exercises and/or stretching indoors, and I accept the inevitably of the necessity known as air-conditioning. I make an extra effort to drink more water in the summer months, especially if I do have to be out on a hot, humid day. Take care of yourself, and stay cool!!

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


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GOING OUT WITH A BANG BUT NOT EXPLODING BY BRAD RUDNER


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Don’t shoot the messenger but summer will soon be over. People will start to get organized for September back to school preparations and daily routines. It’s not unusual to start thinking about ways to gloriously cap another summer off. Many organize some sort of get together with loads of food and drinks, music and friends. Too often these get-togethers turn into those classic blowouts where excessive amounts of junk food, beer and cocktails are freely consumed while shrivelling up in the late summer heat. If this makes you happy, then go for it. But too often we wake up the next day even more depressed that's summer is tailing off and we ignored our sensibility. I have another plan for you. You can have your cake and eat it too - without eating any cake either. All takes is a mind shift. Get ready to invite your friends and family for a closing summer event that you’ll remember for years to come as well as the next morning. Lots of research suggests that people get more fulfillment from experiences than objects. I also know that as we get older, we don’t experience as many new things. New experiences makes us feel alive! They wake us up! They are exciting and enriching! So, what I am suggesting is to do something different, something new. That might mean the potluck-barbecue-pool party is not the event for you.

It is time to think outside the box.


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What can you do that will differentiate this event from your past ones and secure it as a memorable one? Perhaps it’s time to go camping or make a day trip to a beautiful place in nature that you’ve never done before. If you’re not really an outdoor kind of person, this could be an even better strategy to create a novel experience that will enrich you. You can also enjoy the advantages of green exercise. Green exercise is a workout that might not seem like a gym workout because it’s in nature but can offer as much value for your fitness while adding in the benefits of better air, sunlight, views of natural beauty and even improve your immune system through exposure to beneficial bacteria in the great outdoors. If this is something you already incorporate regularly, get creative. Invite some friends and make the potluck portable to enjoy health food in a healthy environment while maximizing the summer weather. Don’t want to commit to going far? There’s parks and backyards that can be utilized for similar benefits. When was the last time you had a picnic? Big into fitness? Time for adult recess (you can even invite some kids to inspire you). Turn a backyard, park or nature outing into a game that gets the heart rate up and is fun. Here’s a specific suggestion that I developed myself a few years back and is still thoroughly entertaining and gets me immersed in the natural environment - frisbee golf.


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This sport has developed quite a bit since I created an impromptu course for a few adults and kids to play together. Now there are actual designated courses. Find one if you can or make one like I did. All you need is a few frisbees, a pen/pencil and paper, an imagination and some healthy snacks for the celebratory closing ceremonies. Make a 9-hole course or stretch it to 18, just by picking a tree, rock or any landmark to be the “hole” to hit. Take turns devising the specifications for the hole, like obstacles to avoid, necessary routes and the par on each one. Someone tees off and everyone else follows in turn. The frisbee that’s farthest from the “hole” goes first as the round continues, until everyone has hit the target hole and scored according to how many throws they took. If you want to add more intensity, turn it into speed frisbee golf. That is, throw, run to frisbee, throw again and continue until you have hit the “hole”. Then the next person goes.


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You just had some fun with friends and family, partook in some exercise, spent time outside in nature and now, you can celebrate with a healthy picnic sprinkled with stories of your frisbee golf glory. Doesn’t call to you? Think of something else. The limits are your imagination. As far as what to eat, if you're reading this magazine, you're already ahead of the game. Look to this issue and previous ones and pick up some of your favorite recipes. Now you have a choice. You can do it all yourself or you can enlist the help of your guests. Anyway you slice it, having fun while being healthy and doing something new in the outdoors with good company is a winning recipe for a blast to remember.

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


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SLOWÂ DOWN BY TRENT CHILDERS


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Summer is associated with being busy, summer camps, vacations, special events, Vacation Bible school, and whatever else. These events can be great, and even needed experiences for us. Some of these are seen as times of rest, but people usually come back tired. Vacations are usually times to indulge and justify eating whatever we want. It is a vacation! The problem is before we know it, we have neglected caring for ourselves and looking within. We have stopped, and may not have been anyway, listening to our bodies and hearts. This for sure doesn’t happen only during summer. We live in such a short term gratification society, that taking time out in silence or fasting or doing without something or reflecting on emotions goes against the grain. If it brings discomfort, we avoid it. But life involves pain and discomfort. It is just part of the deal. We need to slow down and embrace it, feel it. When we run, run, run, and refuse to feel it, it only gets worse. I’m telling you that it only gets worse. It does so, because you cannot deny what is inherently woven into life, pain, without serious problems. God designed us to deal with and face what is going on inside of us. This requires slowing down, and getting real with what is really going on. I will talk about two ways to do this. One, we need to slow down and listen to our bodies. Summer, it seems, usually involves indulging more in nutrient-less food, and not so much in nutrient dense foods. Our bodies send us messages that we need to cleanse ourselves of certain food, but in our rush, we don’t listen. I recently started eating plain Greek Yogurt again. I love it, and yogurt is a great source of probiotics, which are great for the gut. I have also been back in the grind of drinking coffee daily, and at times, too much. I realized one day that I just was not feeling great. I thought the dairy may be contributing to some sinus trouble. I owned that, and this is what I decided to do.


LIVE, LOVE AND EAT Start with one week: • Without coffee • Without grains • Without dairy • Without fruit after lunch • Without any added sugar, including local honey • Without starchy vegetables, like sweet potatoes, after lunch • Fasting one day a week (Goal is to go from after supper one day until breaking it with supper the next day. Honestly, I didn’t last until supper this week). • During my fast I allow green juice (I use Garden of Life), water, and bone broth. I already don't have bread, pasta, or white rice (occasionally brown rice). We had some Mary’s Gone Crackers in the pantry, plus a big bag of Quinoa. Nearing the end of the first week, I know I will do another one. This shows appreciation for my body, and also helps me realize I can go without things in life. You can too. This not only helps your body, but your mindset as well. It helps to realize what has been causing discomfort or problems. It can bring clarity.


LIVE, LOVE AND EAT This is what I suggest for you: • Slow down, and ask yourself how you feel physically. • Own those feelings. • Ask yourself what you have been eating and drinking. • Decide to go without some things for the next week. • If you don’t have adrenal fatigue or any medical issue that fasting would make worse, incorporate some fasting. • After a week, check in with how you feel. Slow down and listen to your body. Two, slow down and check your heart. The heart (where emotions are stored) and body are connected, and influence one another. I am only separating them for convenience and clarity. I believe in what I call The Heart Principle. There is a Bible passage which I feel encapsulates this principle. Above all else, guard your heart, for everything you do flows from it (Pro. 4:23). If everything we do flows from the heart, imagine what could happen if we don’t slow down and check it. I am going to be transparent with you. I have been battling some confusion about direction and feelings of depression and low self esteem. Kelley and I are going through a major transition in life, and we need clarity and direction. As I type, last Saturday, I fasted until about 3:30 PM, to gain some clarity. I believe in the spiritual significance in fasting, as a Bible believer. I walked outside in the sunshine, and asked God for help. It was an emotional moment. I wanted answers. I walked back inside, hugged my wife, and went into another room and cried. I needed that cry. Too often, we don’t slow down and check the heart so we can cry. We are too busy stuffing it all down. Also as I type, Kelley and I have time planned tomorrow to go to a park with a pen, a pad, and hearts seeking God. We will pray diligently for direction. We are going to discuss how we feel and what we need to do, paths we need to take. She is going to open her heart, and discuss the possible direction she needs to take, and I will do the same. We are going to write down our thoughts.


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We will pray diligently after, for the right guidance. You may be thinking you don’t have time for that. I actually don’t have time not to do it. If everything you do flows from the heart, and I believe that, then neglecting to look inside, while you run and do and stuff down your feelings, will lead to serious problems. It just will. The Heart Principle is an unchangeable law. Defy it by not guarding the heart, and serious problems will follow. This is what I suggest for you. • Take some time to sit with how you feel, what is in your heart. Take note of specifics emotions. Some to ponder include: • Guilt • Shame • Depression • Low Self Esteem • Loneliness • Envy • Fear • Resentment/Anger • Confusion About Direction in Life • Once you own how you feel, and embrace the pain of feeling that way, work through what you need to do. Write about it, discuss with someone you trust, and pray diligently. Slow down, and check your heart. I don’t know if summer brings an unusually busy and rushed time for you. I don’t know if your life has been that way for a while. I do know one thing. You need to slow down, and listen to your body and your heart.

Trent is a Certified Transformational Nutrition Coach, Speaker, and Podcaster, host of Fight: Heart, Body, and Soul. He helps Jesus followers approach health the way God intended, heart, body, and soul. You can learn more from Trent at: Website: roytrentchilders.com Facebook: https://www.facebook.com/roytrentchilders/?fref=ts Twitter: https://twitter.com/RTrentChilders Instagram: https://www.instagram.com/roytchilders/


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A LITTLE WIN IN THE WAR AGAINST SUGAR BY ANDREA CAPRIO


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I can’t go on enough about the dangers of sugar but here is some little positive news. According to a recent article in the New York Times, the Food and Drug Administration introduced new regulations for nutrition labels. A major change was that a line "added sugar" needs to be placed under the heading of total sugars. The amendment is intended to distinguish between sugars that occur naturally in foods - such as milk sugar in a natural yogurt - and added sugar, such as "evaporated cane juice" in a strawberry yogurt. Though this is definitely a small win in the war against hidden sugar, the legislation will only come into action in 2018 for large companies, and in 2019 for smaller organizations. Until then have a look at below to distinguish between natural sugar in food and hidden added sugar. A team of researchers at the University of North Carolina conducted a detailed study and found that 68 percent of processed foods and beverages had added sugar. Not only sweet foods but also many sauces, soups, fruit juices and even meat products had added sugar. Some foods contain the ingredients "sugar", but manufacturers use many different words for products such as high fructose corn syrup. But there are also things like "evaporated cane juice" in yogurt and "rice syrup" which are less obvious and amount of the same thing.


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WORDS THAT REALLY JUST MEAN ADDED SUGAR • agave juice • agave nectar • agave sap • agave syrup • beet sugar • brown rice syrup • brown sugar • cane juice • cane sugar • cane syrup • clintose • confectioners powdered sugar • confectioners sugar • corn glucose syrup • corn sweet • corn sweetener • corn syrup • date sugar • dextrose • drimol • dri mol • dri-mol • drisweet • dri sweet • dri-sweet

• dried raisin sweetener • edible lactose • flo malt • flo-malt • flomalt • fructose • fructose sweetener • glaze and icing sugar • glaze icing sugar • golden syrup • gomme • granular sweetener • granulated sugar • hi-fructose corn syrup • high fructose corn syrup • honey • honibake • honi bake • honi-bake • honi flake • honi-flake • invert sugar • inverted sugar • isoglucose • isomaltulose • kona ame • kona-ame

• lactose • liquid sweetener • malt • malt sweetener • malt syrup • maltose • maple • maple sugar • maple syrup • mizu ame • mizu-ame • mizuame • molasses • nulomoline • powdered sugar • rice syrup • sorghum • sorghum syrup • starch sweetener • sucanat • sucrose • sucrovert • sugar beet • sugar invert • sweet n neat • table sugar • treacle • trehalose • tru sweet • turbinado sugar • versatose

As I get often asked: No, brown sugar is not better than white sugar. And artificial sugar is possibly worse, as it brings its own health risks with it.


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Did you know that fruit juice concentrates are juices that were stripped of nearly everything except sugar and evaporated? Many seemingly natural foods contain ingredients such as "apple juice concentrate." This is sugar. This will be much clearer when labels are updated.

Juice concentrates done with these are just plain ADDED SUGAR • apple

• goji berry

• peach

• acerola

• gooseberry

• pear

• apple cider

• grape

• pine apple

• apricot

• grapefruit

• pineapple

• aronia

• guanabana

• pinkgrapefuit

• aronia berry

• guava

• plum

• banana

• honeydew

• pomegranate

• blackberry

huckleberry

• prune

• blackcherry

• kiwi

• prune

• blackcurrant

• lingonberry

• raisin

• bloodorange

• loganberry

• raspberry

• blueberry

• lychee

• soursop

• boysenberry

• mandarinorange

• strawberry

• cantaloupe

• mango

• tangerine

• carambola

• mangosteen

• watermelon

• cherry

• marionberry

• youngberry

chokeberry

• melon

• clementine

• mulberry

• coconut

• nectarine

• cranberry

• orange

• currant

• papaya

• date

• passion fruit

• dewberry

• passionfruit

• elderberry • fig


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One of the study’s authors and professor of nutrition, Barry Popkin said: "It will really surprise people who go to organic and wholefood stores when they realize that all this natural food that they have been buying, is full of added sugar" including infant formulas, protein bars and yogurt. More info on dangers and how to avoid sugar is in my article http://wellnessmethods.com/toxic-sugaraddiction/ If you want to clear up your life of sugar, please reach out to me. I help people to get rid of sugar in their lives, so they can finally feel free again.

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. You can learn more about her work at: http://www.wellnessmethods.com/


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A poem to celebrate you... yep I wrote a poem. Take that fear and comfort zone! I respect the Coaches, Dreamers, and Healers, who are out serving others and making an impact in the world. It inspires me to share love, receive love, and be love. Up against a deadline my heart guided me towards writing a poem. I felt inspired to show some love for the people who influence me. Wazzupp! One ticket to Poemville below. I love that you bring awareness The story that you tell And I love how you still love yourself Even after you slipped and fell I see you when I wake up And again late at night I see you when it's dark outside And when it's shining bright I know there are differences Peace and love, I focus still You serve me with your content And I know you always will You're a Coach, a Dreamer, a Healer A Leader in your prime I'm grateful to see your influence And call you a friend of mine Regardless if you are a coach or not, perhaps there is some value in knowing there are people who embrace your awesomeness. Thank you for the guidance, influence, and inspiration. Much love and respect. High Fives and Knuckle Hugs,


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https://www.facebook.com/plugins/video.php? href=https%3A%2F%2Fwww.facebook.com%2Fjacejacobs%2Fvideos%2F10209751679218480%2F&show_text=0 &width=560

Jace Jacobs is a spiritual gangster full of peace and love, an encourager, and a giver of high fives and knuckle hugs. For info on how to smash through your comfort zone, improve mindset, or take massive action, read his blog at jacejacobs.com. He also leads a Facebook group called Fearless High Five, where he coaches others to push through their comfort zone using video, accountability, and encouragement. Twitter.com/jacejacobs Facebook.com/jacewjacobs/ Facebook.com/groups/FearlessHighFive/


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RECOVERY FOR TRUE FITNESS BY DANIELLE LITOFF


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I am a physical therapist, a business owner, I am a mother of 2 great busy kids, a wife and I am an athlete. My story is somewhat convoluted and a bit long, but as I work with more people, I hear it repeated over and over again, yet never addressed mainstream medicine. I was a high-school athlete; I went on to compete in college at the intramural level. I went to grad-school and continued to participate in master’s sports (soccer and swimming) I became an accomplished swimmer and triathlete along with birthing 2 kids, working and finishing my doctoral degree. I am what some people may call “type A personality”. Just ok was never good enough for me. Nothing is worth doing if you don’t give it 100% In 2009-2010 I was finishing my doctoral degree, my daughters were 4 and 6, my husband traveled, I worked 30 hours a week, I coached one soccer team and assisted with the other. I was damned and determined to maintain my workout schedule. I trained for and completed 3 triathlons, 2 bicycle rides from 60 to 80 miles, and 3 long distance open water swims that year. For fun I swam with the masters team in the mornings and played on a recreational soccer team on Thursday evenings. I worked out 6 mornings a week at 5:30 am, I did double workouts 3-4 days per week. I had never “needed” much sleep so 5-6 hours 5-6 days week was fine. I prided myself on this lifestyle. I was a doer, I got it all done, the lady who brought home the bacon and fried it up in a pan from Enjoli commercial of the 80’s https://www.youtube.com/watch?v=_Q0P94wyBYk


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I began to get reoccurring sinus infections. I was on a course of antibiotics almost every 8 weeks. I began to gain weight especially around my abdomen (the area I was working so hard to keep tight and flat after the babies). I had bouts of plantar fasciitis, my biceps tendon and my SI joint always bugged me, but I rolled it out and took an Advil. My period stopped, but that just made life less complicated. I began have environmental allergies and soon developed exercise induced asthma, began using a steroid inhaler to get through my runs. I was always tired, but I still dragged my butt out of bed. Once I got my workout in, I was wired. I didn’t have a lot of patience with my kids, and I didn’t laugh as much with my husband. Eventually my drive caught up with me. I had exhausted my adrenals. My body finally gave up. The adrenals, the glands on top of your kidneys that regulated my hormones were fried!!! I had to stop. I came crashing down, this has led me on a journey of healing. I hope I can share some of this with you so you or someone you know doesn’t have to fall to the bottom, when she was trying so very hard to be “healthy” and stay on the top. What I didn’t allow for was RECOVERY. I kept pushing my body to its upper limits and never giving my body the time to regenerate or restore itself. The only way to get stronger is to push, then to rest. In our society we see rest equivalent to being lazy. But that is just not the case. Understanding your body, emotionally and physically is the key to fitness. Fitness is measured by a combination of few different components • Cardiovascular health: your aerobic capacity (run, swim, walk, ie. distance and endurance activities) • Strength: resistance based activities; pushing weight against gravity ie. lifting a barbell or carrying a baby, • Flexibility/ mobility: the amount of movement available at the joint and muscles • Balance: ability to stay upright against gravity and perturbations. ie. standing on one foot, jumping from rock to rock across a stream


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We need to exercise to stimulate the breakdown of the muscles, tendons, and bones. When the body has the right nutrients and the appropriate dosage of resistance our muscles tendons and bones are encouraged to rebuild bigger and stronger; therefor can endure more stress prior to injury. Stress to the system in manageable doses allows us to grow stronger. This is mediated by our hormones. The endocrine and adrenal systems work together (or occasionally against each other if dysfunctional). Physical stress produces a spike in the hormone cortisol, the stress hormone. We need this for survival it’s our fight or flight response. This the action of our sympathetic nervous system which is good for us in small doses. If the system is over stimulated, then Cortisol is over produced. This stress hormone will be produced in lieu of your sex hormones, growth hormones and thyroid hormones. When this occurs your metabolic function is diminished. Why does this matter? if we are diverting the body’s resources of hormones just to produce stress hormones, the body cannot function properly. Muscles cannot grow without testosterone or human growth hormone. When estrogen levels are low our reproductive system doesn’t cycle properly. If we are constantly producing cortisol our neurotransmitters, serotonin and dopamine ratios get thrown off which mess with our state of mind. To be a well-rounded healthy athlete you must address all areas of fitness but the true gold standard of the perfect model human athlete is “how fast does your body recover?” Vo2 max, lactate threshold, muscle soreness, return to baseline heart rate; all of these measurements of fitness boil down to one thing, how good is your metabolism? Metabolism is usually associated with “how fast do I burn calories”. But that is only one aspect. It is also how your body converts and processes energy and clears out waste. The body converts nutrients into energy. The by products of that conversion is metabolic waste that the body can’t use and needs to get rid of. The chemicals produced are toxic to us. Hence why we need detoxification.


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The stars have to align for detox and recovery to happen. Two of the most important things are 1. Provide the body with the proper nutrients for metabolism. Good balance of Macro-nutrients: protein, carbohydrates, and fats. Micronutrients: vitamins, minerals and amino acids. 2. It also must occur when the body is not doing anything else. Detox and recovery can’t happen when there is a stress response occurring. We have two sides to the nervous system. Fight or flight ( stress run from tiger) and Rest and digest( climb up the tree safely away from said tiger, relax while sipping on a coconut, let the body return to steady state. Indicators of overtraining or Adrenal fatigue: • Weight gain (especially around the abdomen) or weight loss resistance, no matter how clean you eat. • Food sensitivities or new allergies to foods and/or the environment • Tendon and joint pains that don’t heal 100% ,or keep reoccurring despite rest • Feeling wired yet tired, roller-coaster energy levels. • Cravings for high-sugar foods and caffeine • Increased incidence of colds, respiratory infections, asthma. • Anxiety or depression that may temporarily alleviate with intense cardio/ aerobic exercise.


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Tips to support your body’s recovery process � Muscular recovery: working the whole body is important. We use more muscle fibers with big movements such as a deadlift or a squat. The energy used increases the metabolic breakdown as well. When doing strength training acknowledge this fact and let the body recover at least 24-48 hours before doing the same activity again. � Smaller muscles and Postural muscle are small, the energy requirements are less these can be worked more frequently. � Active recovery: Epsom salt baths, massage, essential oils all can help the body metabolize the end products for quicker recovery � NO Pain No gain must be qualified. Muscle belly burn is great. Burn baby burn. But a sharp pain or a tweak where the muscle meets the bone is bad. When you feel this type of pain you must adjust the movement or resistance. Your body cannot and will not strengthen itself if there is pain. The body is more concerned with cleaning up the inflammation occurring than it is about trying to rebuild the healthy muscle or tendon fibers. � Muscular soreness for 24-48 hours is normal. It is a good sign that you have challenged yourself and pushed your body to where it will grow and be more ready for what life has to throw at it. If you are sore and stiff every morning that is a sign that you have overdone it. Your body needs more time, and or nutrients to recover. Accept and respect it, pushing more will not make you stronger. � Exercise… mix it up with cardio, strength, Pilates, power or hot yoga. 2-3 days consecutively at intense levels then you must give the body proper rest. 1-2 days of gentle fun movement. Don’t focus on heart-rate, focus on feeling good, energized by being in the sun, walking with your dog or favorite person, focus on the trees or the river play on a paddle board feel the sun, float on a tube. � Stabilize your blood sugar levels. Eat a wide variety of clean whole foods... balance portions of fat, protein, and low glycemic carbohydrates in your diet for essential nutrients. � Pay attention to your activity: increased protein with weight lifting to build healthy muscles and tendons. � Starchy veggies and fruits are the best source of carbohydrates when pushing aerobic activity.


LIVE, LOVE AND EAT � Eat up to 30% of your daily calories with healthy saturated and monounsaturated fats. Fats are absolutely for detoxification processes. Without fat the body will not burn fat the because that is where the toxins are stored. � Sleep 8-10 hours/night this is absolutely imperative…non-negotiable, we are only able to detox and rebuild when the body is rested…. Studies show weight gain is greater when sleep is not adequate. Hormonal imbalances occur. Waking up at 5 am to workout can actually make you fatter than if you slept well and missed the workout. � Avoid commercial cleaners look into non-toxic labels. Hormone disruptors will make your liver and adrenals have to work harder at ridding the body of toxins vs building the body back up. This can add strain to a decreased immune response and increased inflammation (tendonitis, asthma, allergies) � Avoid make-up and body products with parabens, SLS, rancid oils, bleaches. � Active recovery with Restorative yoga, meditation, self-care days to restore the mind and recover the body is essential. Engage in activities you enjoy… strolling at the farmers market, listening to a live band outside, dinner with friends, walks on the beach, lying on a hammock with a great book, cuddling with your spouse or kids. These activities can be way more important and beneficial to your overall health and fitness than that work out. Listen to your body and your brain, sometimes being still is more important than the 10,000 steps a day. References: https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html Daniel Kalish Kalish Mentorship program adrenal module www.kalishinstitute.com Sarah Balyentine auto-immune protocol 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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REASONS TO WALK  OUTDOORS BY BERNADINE OTTO

Helps with Weight management

Doesn't require Special equipment

Boost endorphins Easing stress, anger, anxiety and fatigue in 5 minutes

Works Arms and shoulder muscles

Lowers Relieves

Blood pressure

Stress

Increase Supports

Energy

Bone Health

Reduces Risk of heart disease, stroke and cancer

Improves Blood circulation

Boosts Immune system and helps in detoxifyng body


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GROCERYÂ PERIMETER BY MIRA DESSY


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IS IT SAFE ON THE OUTSIDE? Most grocery stores are set up in a similar pattern. Walk in to the produce section which is usually near the bakery or the deli. Moving around the outside edges, the perimeter, of the grocery store you'll find the fish counter, meat, poultry, and dairy. On the inside aisles is where all of the packaged, canned, and frozen foods are found. More and more people are shopping just the “outside” of the grocery store, convinced that if they avoid what's in the middle they're only getting healthy food. Unfortunately this is not as true as one might like to think. While the fresh food is certainly found on the perimeter of the grocery store it's important to be aware of two big issues that impact that section of the grocery store. The first is product placement creep. Grocery stores and food producers are well aware that consumers are purchasing more heavily from the outer edges of the store. Their job, however, is to sell as much as they can. One way they try to influence consumers is by moving in items that would not normally be in a particular section (but that go with those foods). An example of this would be finding packaged shortcake, glaze for strawberries, and cool whip or some form of canned whipped cream in the produce section at the height of strawberry season. The grocery store may attempt to promote this as being “for your convenience” but the truth is it's there to tempt you to purchase it and to increase profitability. Unfortunately, if you don't take the time to read the labels you may get more than you bargained for. That glaze for strawberries, for example, contains genetically modified ingredients, excessive sugars, artificial colors, and possibly MSG. Rather than just getting fresh fruit, if you purchase these add-on items you're also buying a wide range of chemicals and additives which may be harmful to your health.


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This happens all around the grocery store. Salad dressings by the salad, seasoning mixes and marinades by the meat, etc. Product placement is a big factor for grocery stores. It's also a big reason that eggs and dairy are all the way in the back of the store. They are looking to get you to spend as much time in the store as possible and encourage impulse buying. Another major concern with shopping the perimeter of the grocery store is not just what the food items are, but what's in them. Unfortunately it's things that we can't really see that pose an even bigger challenge to health.

When shopping in the produce department you need to be aware of the dirty dozen. Those 12 fruits and vegetables which are highly contaminated by pesticides. Eating them increases the toxic body burden. To avoid these pesticides bring the 2016 Dirty Dozen list to the grocery store with you. https://www.ewg.org/foodnews/?gclid=CLzazOS29s0CFZaEaQodCGoFeg or list the 2016 Dirty Dozen: strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, bell peppers, cherry tomatoes, cucumbers In the meat and poultry section buying organic is your best choice. Conventionally raised animals are given high levels of antibiotics, partially to keep them healthy in spite of the crowded conditions they are raised in but also because it acts as a growth stimulator. Unfortunately these antibiotics are passed on through the end product and their overuse in farming has lead to an increase in antibiotic-resistant bugs. Conventionally raised animals are also allowed to be raised on genetically modified (GM) feed which is often heavily laden with pesticides. These items can have an impact on your body as well as affecting the environment.

It's important to note that

“Natural� is not the same as organic. Although there are some rules around the natural label when it comes to meat products, this label still allows for the use of GM/pesticide laden feed. The only way to avoid them is to choose organic.


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The dairy section is another area of concern. Not only because of the antibiotics, GM feed, and high levels of pesticides found in conventionally sourced dairy products, but also because of added hormones. rBST sometimes referred to as rBGH is a growth hormone which causes cows to produce more milk. Studies have shown that dairy with rBGH tends to have more Insulin Like Growth Factor 1 (IGF-1). This, in turn, has been linked to cancer, specifically of the breast and prostate. Although it is possible to do the research and avoid dairy with added hormones, if it is conventionally raised all of the other issues still remain. Once again, choosing organic is the best, healthiest option. In conclusion, shopping the perimeter does provide the best possible options for whole, fresh food, you simply need to be aware of what's in your food, choose your items wisely to avoid unseen, unlabeled harmful ingredients, and be mindful of product placement creep.

Mira Dessy, The Ingredient Guru, is a holistic nutritionist, and the author of The Pantry Principle: how to read the label and understand what's really in your food. A popular public speaker, she speaks frequently on how to navigate the grocery store’s mammoth packaged food stock, to decipher confusing food labels, understand the relationship of food additives to poor health, and to find real food. She believes it's not just what you eat, but what's in what you eat. She can be found online at http://theingredientguru.com


S E P I C E R


Inside Simply Delicious Strawberry Rhubarb Muffins

Raw Strawberry Mini Cheesecakes Frozen Yonana Pops

Judy's Swiss Chard with Mushrooms and Beets Italian-style Plantain Chips


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SIMPLY DELICIOUS STRAWBERRY RHUBARB MUFFIN RECIPE BY BREE RUDNER

The beautiful summer weather has arrived and with that comes loads of fresh, local, organic berries. We have been feasting on these nutrientrich gems and enjoying the sweet taste and bursts of juice that you only get with summer berries. But, no matter how much everyone is enjoying them if they aren't eaten within a few days, then there are always a few left in the fridge that begin to look less desirable and always get left behind. You know these berries. The ones that start to lose their plump, full shape. The ones that begin to wrinkle a little and start to lose their vibrant . We always have a few of these stragglers left behind and I just cut off the brown parts, chop them and toss them in the freezer. Or I'll just cut up the ones left in the fridge and use them to make this Strawberry Rhubarb Muffin recipe. If you don't have strawberries and rhubarb hanging around, no problem, you can substitute any other summer berry. Raspberries and blueberries are equally delicious.


LIVE, LOVE AND EAT Simply Delicious Strawberry Rhubarb Muffins Makes 12 muffins Ingredients: 1/2 cup of coconut flour 1/4 teaspoon of sea salt 1/4 teaspoon of baking soda 5 eggs 4 tablespoons of pure maple syrup 1/2 cup Palm shortening 1 tablespoon of pure vanilla extract 1/2 cup chopped rhubarb 1 cup chopped strawberries Instructions: 1. Preheat the oven to 350 degrees Fahrenheit. 2. Line 12 muffin cups with parchment paper liners. 3. In a medium bowl, add the palm shortening, vanilla, maple syrup and beat using an electric beater or whisk by hand (it is okay if there the palm shortening doesn't fully blend into the mixture). 4. Beat in the eggs and combine. 5. Add the coconut flour, sea salt, baking soda and mix. 6. Gently fold in the chopped rhubarb and strawberries, trying not to squish them. 7. Add equal amounts of the muffin batter to each muffin cup. 8. Bake for 20-25 minutes. Test muffins by placing a wooden toothpick into the centre of a muffin. They are ready when the toothpick comes out clean. Share and enjoy!

Bree Rudner is a Functional Diagnostic Nutrition PractitionerÂŽ, educator, wilderness guide, wife and mother. She has been aware of the effect that food has on the body for over a decade, when her first daughter developed seven severe food allergies before she was 2 years old. She embraced a whole foods, Paleo diet when she was diagnosed with Rheumatoid Arthritis in 2012 and through doing so she was able to get off all medication and put her Rheumatoid Arthritis into remission. She discovered that a Paleo diet works best for her and brought her back to her active self, where she is pain-free, fatigue-free and doing things she never imagined possible. She works with her husband, Brad Rudner, where they use nature, nutrition and movement to energize the busiest people in the world, parents,to live more fully in mind, body and spirit. - http://bradrudner.com


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RAW STRAWBERRY MINI CHEESECAKES GF, DF, EF, V, VEG BY MICHELLE VODRAZKA

s cake e s e che erry b w a tr t for ini s rfec e m p s iou are and delic g e s n i e Th g. ook inin no c a e t r r i e ent requ time r e m sum


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Crust Ingredients: • 1/4 c pistachios, roasted and salted • 1/2 c cashews (not soaked) • 1/4 c dates, soaked 4-6 hours, then drained • 1/2 tsp extra virgin olive oil • 1/2 tsp cinnamon Filling Ingredients: • 1 c cashews, soaked 4-6 hours, then drained • 1/4 c maple syrup • 4 dates • 2 tbsp creamed coconut or coconut butter • 1 tbsp lemon juice • pinch of sea salt • 3 c frozen strawberries Instructions: 1. Mix all crust ingredients together in a food processor so that it starts to stick together but some texture still remains. 2. On a parchment paper lined cookie sheet, distribute the dough among several round cookie cutters and press down firmly to form a crust. 3. Process all filling ingredients together in a food processor until smooth. Pour filling into cookie cutters on top of crusts and place cheesecakes into your freezer to set for at least 2 hours. 4. Remove cheesecakes from freezer and let sit on counter for 5 minutes before serving. If desired, top with homemade strawberry puree.


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FROZEN YONANA POPS GF, DF, EF, VEG BY MICHELLE VODRAZKA

These yummy frozen treats are a great alternative to ice cream and are super easy to make.


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Ingredients: • 1/2 c plain yogurt (coconut for DF or regular) • 1/2 tbsp raw honey • 1/4 tsp cinnamon • 4 bananas • 1/4 c slivered, toasted almonds Instructions: 1. In a small bowl mix together yogurt, honey and cinnamon. 2. In a small bowl mix together yogurt, honey and cinnamon. 3. Place slivered almonds in another bowl. 4. Cut the bananas in half and stick a Popsicle stick into one end. 5. Dip bananas into yogurt mixture, then sprinkle with almonds and place onto a small plate, cookie sheet or tray lined with parchment paper. 6. Place tray in freezer for at least one hour. 7. Enjoy frozen. *Option: Instead of using the slivered almonds, after covering the bananas in yogurt, you can also sprinkle them with chocolate sprinkles, shredded coconut or dip them in melted dairy-free chips (as pictured).

Michelle Vodrazka is a Culinary Nutrition Expert, Transformational Nutrition Coach, Sport Nutritionist, and Personal Trainer whose passion is teaching people how they can transform their lives through nutrition and exercise. Michelle has written two cookbooks, Smart Snacking for Sports and the bestselling Help Yourself to Seconds, and is currently working on her third book. Michelle lives in Ottawa, Canada, with her four children where she loves spending time exploring the outdoors and dreaming up new creations in her kitchen. She shares her knowledge of cooking, nutrition and fitness on her website www.michellevodrazka.com


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JUDY'S SWISS CHARD WITH MUSHROOMS AND BEETS BY JUDY BROWN


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Ingredients: extra virgin olive oil 1 chopped onion 5-6 chopped button mushrooms (can substitute with other varieties) 2-3 small beets or one large beet Bunch of swiss chard (6-8 large leaves) rinsed, ribs removed, and leaves finely chopped 1/8 cup dry white wine salt and pepper to taste Directions: Peel and chop the beets into bite size pieces. Toss in olive oil and roast at 400 until soft (10-15 minutes). SautĂŠ onion and mushrooms in olive oil until soft. Add the white wine and continue to deglaze for 3-4 minutes. Add the swiss chard and saute until desired softness. Add more olive oil if needed. Mix in the roasted beets. Add salt and pepper. Serve as a side dish. Serves 4.

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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ITALIAN-STYLE PLANTAIN CHIPS BY DIANE LETCHWORTH


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Ingredients (4-6 servings) 2 or more unripe, GREEN plantains 1 Tbsp coconut oil, melted ½ tsp Himalayan or sea salt ½ tsp dried basil ½ tsp dried oregano ¼ tsp garlic granules or powder Directions Remove peel from the plantains – since they’re unripe, I usually use a knife to do this. Slice the plantains very THIN. Toss into a mixing bowl. Add remaining ingredients and stir until slices are evenly coated. Spread on dehydrator tray(s). Dehydrate at 105=110°F for approximately 4 hours.

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


Health News FISH OIL VS. LARD: WHY SOME FAT CAN HELP OR HINDER YOUR DIET https://www.sciencedaily.com/releases/2016/07/16072 9132910.htm

BLOOD PRESSURE HORMONE PROMOTES OBESITY https://www.sciencedaily.com/releases/2016/07/160728143254. htm

THE FEEL OF FOOD https://www.sciencedaily.com/releases/2016/07/160728143523.htm


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HELP YOURSELF TO SECONDS BY MICHELLE VODRAZKA


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Help Yourself to Seconds is so much more than just a cookbook. It’s a guide to help you fuel your body in the most tangible, healthful, and effective way possible. Learn how easy it can be to cook with healthy, nutrient-dense foods without sacrificing any of the flavour. With over 120 delicious, mouth-watering recipes and beautiful colour photographs this is a book you will want to display on your coffee table. With recipes like the Java Chip Smoothie, the Cilantro Lime Quinoa Bowl, the Fish Tacos with Mango Salsa, the Banana Chia Doughnuts, and the Lemon Drop Energy Balls, this cookbook is sure to become a staple in your kitchen.

Featuring: Over 120 gluten-free and dairy-free recipes Guidelines for setting your kitchen up for success Time-saving tips for making meal prep short n’ sweet Done-for-you menu planning guides and templates Best tips and tricks for stimulating your metabolism Suggestions on how to create healthy habits that stick

http://www.michellevodrazka.com/books/help­yourself­to­seconds/

Michelle Vodrazka is a Culinary Nutrition Expert, Transformational Nutrition Coach, Sport Nutritionist, and Personal Trainer whose passion is teaching people how they can transform their lives through nutrition and exercise. Michelle has written two cookbooks, Smart Snacking for Sports and the bestselling Help Yourself to Seconds, and is currently working on her third book. Michelle lives in Ottawa, Canada, with her four children where she loves spending time exploring the outdoors and dreaming up new creations in her kitchen. She shares her knowledge of cooking, nutrition and fitness on her website www.michellevodrazka.com Facebook - https://www.facebook.com/michellejulie36 Twitter https://twitter.com/MomMeFit Instagram https://www.instagram.com/michellevodrazka/


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Making nutritious and delicious snacks is easier than you think. This collection of 40 mouth-watering, easy-toprepare recipes was created by a sports nutritionist and culinary nutrition expert and was specifically tailored to meet the nutritional needs of athletes. In addition, most of the recipes in this book are free of many common allergens and will meet the needs of a variety of dietary preferences and restrictions. Each recipe in this book is gluten-free and many are dairy-free, nut-free, egg-free, vegetarian and / or vegan as well. This recipe book really does prove that you can easily create homemade, health-supportive, allergy-friendly snacks that taste great.

You can grab a copy of Smart Snacking for Sports Ebook at: http://www.michellevodrazka.com/books/smart-snacking-forsports


Favorite Reading

http://www.michellevodrazka.com/books/help­yourself­to­seconds/


S T R A W B E R R Y F R O S T Y

S M O O T H I E

­ 1 1/2 Cup of Organic Strawberries ­ 3/4 cup of Coconut Milk ­ 1 Teaspoon of Lemon juice ­ 1 Cup of Ice Cubes Blend, Serve and Enjoy


W A T E R B E R R Y

M E L O N S H A K E

­  1 Cup of Blueberries ­  1 Cup of Coconut Milk ­  1 Cup of Watermelon ­  1 tbsp of Lemon Juice Blend, Serve and Enjoy


FAVORITE QUOTE

''Live your life and forget your age''- Norman Vincent Peale


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