"Let the season of sun-kissed days ignite your passion wellness."for - Jana Short
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Best Holistic Life Magazine
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Chief Editor: Jana Short
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Jana Short is making waves among international influencers and entrepreneurs through her various platforms. She is a highly accomplished mindset coach, NLP & RTT practitioner, entrepreneur, best-selling author, podcaster, and Best Holistic Life Magazine editor.
Jana has received numerous accolades for her work, including being named one of Los Angeles' Women of the Year 2023 by Hollywood Soeleish Magazine, being featured on the cover of San Francisco Soeleish Magazine in July 2022, and being named the Los Angeles Entrepreneur Magazine's Top Influencer of 2022 for the second consecutive year.
Catch Jana on: https://www.janashort.com/ FACEBOOK-SQUARE /BestHolisticLifeMagazine INSTAGRAM /janashortofficial YOUTUBE /c/OhMyHealthThereIsHOPE
27 How to Enjoy A Healthy Vacation 7 Tips to Enjoy Your Time Away Without Sacrificing Your Health
Healing Veterans Through Creativity
Supporting Loved Ones Through Cancer.
Summer Self-Care - Non-Negotiables through Eyes of Ayurveda
Five Elements - Six Hats: Different Sources with Uncanny Similarities
How Can I Find Peace? A Man’s Guide To Inner Peace 77 How to Cultivate Lasting Motivation
Transform Your Health Coaching Business with AI: A Story of Resilience and Innovation
Radiant Impact: 10 Potent Ways to Illuminate Others’ Lives
Attracting Abundance Mastering the Law of Attraction in Practical Steps
Tackling the Challenges of Poverty and Malnutrition in Guatemala
Hope for Humanity
From Passion to Purpose: Samantha's Sparkling Journey with the Sparkle Foundation
Igniting Your Feminine Fire: The Inner Path To Alignment
From the Streets to Success: 4 Essential Lessons on Crafting a Standout Brand from the Unlikeliest Mentors
SCOTT GATES
@gateswellness
NLP Trauma Coach
PATTY OLIVER
@ pattyoliverenergyhealer Energy Healer
MARK ANTHONY
@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author
JENN DRUMMOND
@thejenndrummond World Record Holder
DAWNA CAMPBELL
@dawnacampbellofficial The Mind Whisper
MUNEEZA AHMED https://muneezaahmed.com/ Medical Intuitive
NATHALIE BOTROS @thebon_vivantgirl The Bon Vivant Girl
LUNDEN SOUZA @Lifelikelunden Life Coach & Podcaster
ELIZABETH MARSHALL @elizabethmarshallfit Fitness Trainer
LAETITIA ANDRAC @essential.shift Strategy & Energetic Coach
THERESA BYRNE
@ theresa_byrne1
Award-winning mindset coach
DANIELLE MARGGRAF
@daniellemarggraf Coach
AZLYNN BERRY
@e_motionalarchitecture Emotional Arcitecture
DR. DIXIE SHORT
@AskDrDeeDNM Doctor of Natural Medicine
ANDREA SCHWARTZ
@andreaberlinschwartz Health Coach
TAYLOR SAPPINGTON @tayloredwellbeing Muliti-modality Practitioner
STEPHANIE WEEKS @_therealstephanieweeks Wife. Mother. Avid Manifester
JAMES GRAY ROBINSON https://jamesgrayrobinson. com
Spiritual & Relationship Expert, Best-Selling Author
AMANDA HART @ amandaharthq Intuitive Consultant & Author
DANA-MAXX POMERANTZ @thebehappyproject Happiness Coach
BECCA TEBON @beccatebonfit Creator of Power Bands
KAREN HANLON @kgrove11 Painting Your Soul
BY JANA SHORT
In a world filled with expectations and pressures, it's often easier to extend love, grace, and forgiveness to others than to the person looking back at you in the mirror. We scrutinize every imperfection, dwell on past mistakes, and question our worthiness. But why is it so difficult to treat ourselves with the same compassion and kindness we readily offer to others? Why does self-love matter, and how does it connect to our relationships, health, mindset, and success in life? The truth is, the way we view and treat ourselves has a profound impact on every aspect of our lives. When we neglect the woman in the mirror, we inadvertently set ourselves on a path filled with selfdoubt, dissatisfaction, and missed opportunities. It's time to change that narrative, to foster a deeper connection with the reflection that stares back at us, and to discover how self-love is the key to a life filled with hope and abundance.
Before we delve into the interconnected web of self-love and its impact on various aspects of life, let's first address the fundamental question: Why does self-love matter at all? Simply put, self-love is the foundation upon which a fulfilling life is built.
Relationships: The way we love ourselves directly affects the way we engage in relationships with others. When we lack self-love, we may seek validation and love from external sources, leading to unhealthy dynamics and dependencies. Conversely, a healthy dose of self-love allows us to enter into relationships as whole individuals, capable of giving and receiving love without expectations.
Health: Self-love extends to how we care for our physical and mental well-being. When we love ourselves, we prioritize self-care, make healthier choices, and manage stress more effectively. Neglecting self-love often results in neglecting our health, leading to burnout and chronic health issues.
Mindset: Our self-perception shapes our mindset. When we view ourselves with love and acceptance, we build confidence and resilience. Conversely, self-criticism and low self-esteem can hold us back, hinder personal growth, and create self-imposed limitations. Success in Life: Self-love is the cornerstone of success. It fuels our belief in our capabilities and worthiness. Without self-love, we may self-sabotage, doubt our abilities, and miss out on opportunities for growth and achievement.
The Mirror's Secret: Unveiling the Power of SelfLove
Now that we understand why self-love matters, let's explore how it intertwines with various aspects of our lives.
Self-Love and Relationships
Imagine a relationship where two people love and accept themselves fully. They come together not out of need, but out of choice. They understand that their worthiness isn't dependent on their partner's approval. Such relationships are built on a strong foundation of mutual respect, trust, and genuine love. When we love ourselves, we attract healthier relationships and foster deeper connections because we're not seeking external validation.
Actionable Step 1: Take a moment to reflect on your relationships. Are there any patterns of seeking validation or compromising your values? Commit to setting healthier boundaries and nurturing relationships that uplift and support you.
Self-Love and Health
Our bodies and minds thrive when we treat ourselves with love and care. Self-love involves listening to our bodies, nourishing them with proper nutrition, and prioritizing mental health. It means acknowledging that rest and self-compassion are not signs of weakness but essential for our well-being.
Actionable Step 2: Incorporate a daily self-care ritual into your routine. It can be as simple as meditation, a relaxing bath, or a walk in nature. Prioritize your health, and your body will thank you.
Self-Love and Mindset
Self-love is the antidote to self-doubt and negative selftalk. It empowers us to challenge our limiting beliefs and replace them with affirmations of self-worth. When we love ourselves, we become more resilient in the face of challenges, more open to learning, and more willing to step outside our comfort zones.
Actionable Step 3: Start a gratitude journal. Each day, write down three things you appreciate about yourself. Over time, this practice will help you cultivate a more positive mindset.
Self-Love and Success in Life
Success is not measured solely by external achievements; it's also about how we feel on the journey. Self-love enables us to pursue our goals without the constant fear of failure or rejection. It empowers us to take risks, learn from setbacks, and keep moving forward.
Actionable Bonus Step: Identify one goal or dream you've been hesitant to pursue due to self-doubt. Take one small step toward that goal today, and celebrate your courage.
Seeing with Compassionate Eyes: The Path to Self-Love
So, why should it matter what we think of ourselves? It matters because it impacts every facet of our existence. Selflove is the gateway to a life filled with hope and abundance. It's about extending the same love, grace, and forgiveness we readily offer others to the woman in the mirror.
As you embark on your journey toward self-love, remember that it's not about perfection but progress. Be patient with yourself. Be kind to yourself. Be forgiving of your past mistakes. You are a work in progress, and that's something to be celebrated.
In the words of the great Maya Angelou, "I do not trust people who don't love themselves and yet tell me, 'I love you.' There is an African saying which is: 'Be careful when a naked person offers you a shirt.'"
It's time to embrace the woman in the mirror with love, grace, and forgiveness, for in doing so, you unlock the door to a life filled with endless possibilities, profound connections, and boundless success. Your reflection is not your enemy; it is your greatest ally on this incredible journey called life.
So, let's take a step forward today: Nurture Your Relationships: Set healthier boundaries and prioritize relationships that uplift you. Prioritize Your Health: Incorporate self-care into your daily routine, and listen to your body's needs.
Cultivate a Positive Mindset: Start a gratitude journal to shift your perspective and embrace self-worth.
By taking these actionable steps, you'll begin to shift the way you see yourself and the world around you. Embrace changes that lead to personal growth and enhanced well-being, making each day an opportunity to learn, evolve, and thrive. As you commit to these practices, watch as your life transforms, reflecting a more balanced, joyful, and fulfilling journey.
BY DR. DEE
Establishing and enforcing healthy boundaries forms a crucial thread in the intricate tapestry of self-discovery and empowerment. Along this journey, one frequently encounters criticism and disapproval from others—a challenge that can shake your sense of safety, well-being, and overall happiness. In this section, we delve into strategies for handling criticism and disapproval and illuminate the profound impact of these reactions on your holistic health. By understanding effective coping mechanisms, you can empower yourself to navigate the labyrinth of pushback and step confidently into a world of inner security.
Understanding Criticism: A Reflection of Others
Criticism and disapproval often stem from others' perspectives, beliefs, and insecurities. Recognizing that these reactions reflect their internal world allows you to maintain authenticity and self-worth.
The Emotional Toll of Pushback
Criticism can evoke a whirlwind of emotions—self-doubt, guilt, frustration, and even anger. If you've experienced trauma or betrayal in the past, these emotions may be intensified. The emotional impact can ripple into your sense of safety, health, and overall happiness.
Building Emotional Resilience
Dealing with criticism requires emotional resilience. Acknowledge your feelings and give them validation, but remember that others' opinions don't determine your self-worth. Establishing boundaries is an act of self-care, even if it's met with resistance.
Strategies for Navigating Criticism and Disapproval
1. Shift Perspective: Recognize that criticism often reflects more about the person giving it than about you. This perspective shift can help you detach from the emotional weight of negative feedback.
2. Clarify Boundaries: If criticism arises due to your boundaries, take the opportunity to clarify them calmly and assertively. Educate others about why your boundaries are important for your well-being.
3. Distinguish Constructive Feedback: Differentiate between constructive feedback and unwarranted criticism. Constructive feedback aims to help you grow, while criticism might be rooted in personal biases.
4. Practice Self-Compassion: Embrace self-compassion when facing criticism. Remind yourself that you're allowed to prioritize your well-being, even if others disagree.
5. Limit Exposure: If certain individuals consistently criticize without offering constructive input, consider limiting your exposure to their opinions. Surround yourself with those who support your growth.
6. Stay True to Your Values: Reconnect with your core values and why you're setting boundaries. This internal compass will strengthen your resolve in the face of disapproval.
When unable to handle criticism and disapproval while maintaining healthy boundaries, the impact echoes through various facets of your life, affecting your sense of safety, health, and overall happiness.
Unaddressed criticism can erode your sense of safety. Fearing judgment and disapproval might stem from past traumas or betrayals. By setting boundaries and handling pushback, you fortify your inner sanctuary, where authenticity reigns supreme.
Your health and boundaries are deeply intertwined. Relentless criticism can intensify stress and anxiety. These emotions trigger a cascade of health issues—sleep disturbances, digestive problems, autoimmune disorders, and more.
When disapproval affects your boundaries, your overall happiness dwindles. Feeling disconnected from your values and overwhelmed by external opinions takes a toll on your emotional well-being. The erosion of happiness becomes tangible as you grapple with emotional exhaustion.
Embrace
Handling criticism and disapproval while upholding your boundaries is an act of inner resilience. It signifies your commitment to your wellbeing and authenticity.
Effectively navigating criticism and disapproval is a testament to your inner strength and resilience. Amidst the turbulence of a dynamic world, these strategies become your tools—an armor of self-assurance and growth. As you grasp these strategies' significance and impact, you embark on embracing your boundaries, fostering resilience, and discovering your inner security. Amidst the myriad opinions, your empowered armor awaits, ready to guide you through a life of self-discovery, resilience, and transformation.
Keeping your body free of toxins and free radicals is necessary to maintain a healthy life and mind. You can add tons of foods to your regular diet to help your body with its critical detoxifying processes. If you are looking for a safe and all-natural way to detox your body at home, be sure to check out my Balancing Abundance Program. Because detoxing is so essential and realistically, everyone should be doing it on at least a seasonal basis, I have put together a program to help you do just that. Here’s the thing: I know working with me one-on-one can seem challenging to get into (due to limited space), and I wanted to give everyone an additional solution with no limits. You deserve to be happy, healthy, and successful at everything you do, so here are some recipes to help set you up for success!
A happy and healthy life is closer than you may think. We all have to deal with our health daily, which shows when we don’t feel our best. If you are tired of just making it through your day, you NEED to start investing in your health today! You are not alone on this journey. If you need help, I am always here to do that. Even if it is something as small as acting as a sounding board, do you have any questions or concerns I can help you with? Feel free to contact me directly at DrDeeandMe@gmail.com or book a one-on-one call with me. Be sure to subscribe to gain access to tons of free goodies, and check back daily for more great recipes and information! Contact Info:https://askdrdee.taplink.ws
BY KAREN FULLERTON
Summer and water go hand in hand. We all know that water is a great way to cool off from the hot sun, but there’s also a more innate pull to it this time of year—to seasonally synchronize with Mother Earth, her healing, and her teachings to help you thrive. No matter where you live, water activities beckon as the temperature rises. Whether it’s swimming, boating, or running through sprinklers with the kids, our call to water in summertime is magnetic by design.
Water’s lessons run deep. In many spiritual and religious traditions, water is seen as a mirror to your emotions. When you allow yourself to feel them without judgment, the wisdom of your soul is heard more clearly. Rather than ignore or overpower feelings, this master mentor teaches how to “go with the flow” so you can experience:
• less stress,
• more harmony with your efforts, and optimize physical well-being.
And yet, how often do you push ahead regardless of the strain physically, financially, and emotionally? Are you constantly spinning your wheels and tired of ever-growing frustration and nagging thoughts like, “What am I doing wrong?”. Rest assured there’s nothing wrong with you—these soul nudges are indicators that it’s time to change your strategy. The Age of Aquarius is all about embracing change! The time has come to heed water’s emotional self-growth tactics and upgrade the "Just-Do-It" mentality.
Water will help you do this. It’s a conduit to carry emotional waves through you, leaving you feeling lighter and freer. This emotional openness allows your mind to tap into its full potential, guided by the wisdom of your heart. This requires releasing control and becoming adaptable, but that doesn’t mean giving up! It means lessening your grip on what you perceive as the right path.
WATERY TRANSFORMATION: TURN FEAR INTO FLOW
In Traditional Chinese Medicine’s Five Element Theory, the emotion associated with water is “fear.” Isn’t that ironic? The very thing pushing you to constantly hustle can be rooted in the fear that is slowing you down! As you allow water to transform you, it teaches you something else: adaptability. Imagine a river carving its path; it doesn't use brute force to pummel through every rock. Sometimes it freezes, waiting for the right moment. Other times, it turns to vapor, rising above the obstacle entirely. When underlying emotions are processed instead of ignored, you intuitively connect to other solutions, instead of battling the world.
CONNECT WITH WATER'S POWER: A SIMPLE SUMMER SECRET
There are many teachings and modalities around emotional release, but I invite you to keep it simple: Allow water to gently transform your energy while you’re having summer fun!
Quantum energy healing offers a path to lasting change, but instead of explaining physics or Newton's Laws, summer is the perfect time to let Nature be your healing conduit.
The transformation of water’s embrace combined with the joyful frequency of summer will last long after the sun sets on the season. Practice these five steps to intuitively adjust your body and energy when around water:
1). Reflect on Memories: Summer and water are gateways to memories. Allow them to surface. Notice what you’re feeling. Is it joy from remembering people or laughter around past campfires? Or grief from missing a pet who used to share your boat rides?
1. Observe Water’s Message: Become a keen observer. Is the lake smooth? Are kids making rough waves to agitate the pool? Did a small stream break off from the ocean, carving its own niche into the sand?
2. Connect Emotionally: Ask yourself what emotions the water’s movement evokes. It will be unique to you! Rough waters may represent anger to one person but overwhelm for another. Seeing the water carving out a new niche may feel scary, or it could feel adventurous.
3. Release to Water: Submerge yourself (chest-deep if possible). If not, keep your feet or legs in contact and release those emotions into the water. Briefly acknowledge each emotion to be seen, heard, smelled, tasted, and felt by you momentarily. No need for a backstory—just observe what surfaces by intuition or imagination!
For example, overwhelm may look like a pile of paper on a desk. Hearing it could be the sound of a sigh. it may smell like fire as you imagine burning that paper pile. (Taste may be the smoke!) Allow your heart to feel the overwhelm as if it’s passing through on its way out to the water.
2). Breathe in Summer Joy: For lasting transformation, reconnect with love and joy within ten seconds of emotional release. Simply immerse yourself in the summer fun and connect with the setting right in front of you. Use all five senses again. Perhaps it’s the sight of the sunset’s vibrant colors, hearing your kids playing with joyful laughter, or feeling the rush of water skiing—you get the picture. Allow water to wash this joy over you.
Karen is an emotional wellbeing expert and certified quantum energy consultant. Get her free guide, Don’t Overthink: A Starter Guide to Emotional Resilience to better understand the mindemotion connection to empower your healing transformation. Access this resource, stay connected, and learn more about her work at https://linktr.ee/karenleefullerton. Free guide, Don’t Overthink: A Starter Guide to Emotional Resilience to better understand the mind-emotion connection to empower your healing transformation. https://view.flodesk.com/pages/634448cdf60a3ebbf7084c28)
BY JENN DRUMMOND
For those of us who live in the United States, the Fourth of July is when we really lean into the pride of being American; we deck ourselves out in star spangled clothing, make an effort to spend time outside with friends and family, and set up chairs to watch fireworks or light shows. Though the Fourth (and the days off from work surrounding it) are special, why not use this month as an opportunity to celebrate your town, city, or state?
Why is this important? Without even consciously realizing it, many of us get so comfortable with our routines that we simply go through the motions. We drive the same route on the way to work each day, shop at the same grocery store, and visit the same restaurants when we decide to go out for a meal. Regardless of whether you live in a rural community or a bustling urban area, there is so much richness to be experienced on the periphery of your daily routine. You may already think you love where you live, but intentionally making an effort to explore might give you a completely different perspective on why you continue to live where you do.
1. Go to a local festival. Whether it’s the Balloon Fiesta in Albuquerque, New Mexico or “Cheeseburger in Caseville” (a Jimmy Buffet-themed celebration) in Michigan, there is no shortage of entertaining local events to be visited. Do a bit of research and find something outside the box… the story will be worth it!
2. Attend a sporting event. Unless you have children who participate in team sports during the school year, most of us default to attending professional or collegiate athletic events. Time to change that! Grab a group of friends and buy tickets to a local baseball game or tennis match. Better yet, join a recreational league for a sport you love and get out on the field yourself. This can be a great way to feel more connected to your community while working on your tan at the same time!
3. Volunteer at a local charity. We all know the names of the largest national nonprofits, but do you have the same awareness of the local organizations that are providing critical community support? Call your town council or ask around for recommendations on who needs volunteers. You don’t have to commit forever; perhaps you sign up to help just one weekend a month or even just during the organization’s busiest times of the year. A bonus is that you will meet other people who live in your area, which could lead to some great new friendships.
4. Go on a walking tour of your town or city. Many of us think about going on guided tours when we travel, but doing one where we live might not be an obvious idea. This can be one of the best ways to learn more about where you call home and develop a greater appreciation for its history. Even if you live in a small town, there may be a historical society that runs tours or at least has passionate staff members you could schedule time with. You’ll start to look at your area with a whole new perspective.
5. Do a restaurant crawl to try new dining spots. Let’s say there are four new restaurants you want to try in your town. If you go to even one per week, it would take a month to experience them all. What if you could visit all four in one day? A restaurant crawl is a great way to do this. Map a route and devise a plan for where you will get an appetizer, main course, dessert, and drink. If there are more venues on your list, you could do the same thing for lunch and dinner. While you of course won’t be able to make it through the whole menu at each, this is such a fun way to try out different spots in your town.
6. Make an effort to meet new people. Particularly if you’ve lived in the same place for a while, it’s easy to get stuck in a rut of doing things with the same group of people. There’s nothing inherently wrong with this - it’s amazing to have strong friendships! Still, think about all the people you pass by on a daily basis. Wouldn’t it be great to at least have a cordial relationship with them? Strike up a conversation with your local grocer. Go to the library and the librarian for a recommendation of a book that they love. Make an effort to learn people’s names so you can greet them warmly - you’ll be surprised how connected it makes you feel.
7. Celebrate a favorite local business. Whether it’s your favorite ice cream shop, dry cleaner, or convenience store, make an effort to show appreciation for your local business owners. Stop in and leave a thank you card or even a sweet treat. Running a small business is difficult, thankless, and often stressful. By expressing your admiration you just might make someone’s day.
Connect with Jenn Drummond: https://linktr.ee/jenndrummond
BY DOUGLAS MULHALL
This is the third in a Special Series of articles about solving some of the greatest yet least detected threats to our health. The flexibility of your skin, heart, arteries, and tendons is governed by one thing that until recently couldn’t be repaired as you age. That’s changing. Cosmetics companies have sold people on the idea that restoring the collagen in your skin will keep it flexible. The only problem is that collagen keeps your skin firm and strong, but not flexible. Another fiber woven between collagen fibers plays that role. Most people have never heard of it.
The fiber is called Elastin. I call it the Elastic of Life, for the simple reason that our bodies depend on it to move, breathe, speak, pump blood, pee, give birth, and have sex. Most organs including our heart, lungs, skin, and sex organs, as well as our blood vessels, contain small but essential amounts of the stuff.
Elastin does something remarkable. It expands up to eight times its standing length, then contracts in a fraction of a second. It does this billions of times in your lifetime. It’s also the toughest flexible fiber in your body – designed to last as long as you do. To do that, it’s constructed with one of the most complex assembly processes that biologists can imagine. In fact, scientists still aren’t certain exactly how some of this happens. It’s a bit like manufacturing the steel cables used in suspension bridges, where tiny strands are extruded from ingots, then woven together. The cable is then wrapped in a protective sheathing to prevent corrosion and other damage. Bridges move a lot in wind, earthquakes etc., and the cables let them do this by flexing.
That’s similar to what happens with elastin fiber in the body. Cells produce the raw materials, then deliver those into the space just outside their membrane wall, where they combine with other chemicals from other cells to create the finished product. That product is then woven between collagen fibers, so your body has strength from collagen and flexibility from elastin. You can see why this is such a basic part of what we are and what we do.
Given that importance, it’s strange that the role of elastin fiber isn’t taught in many biology classes and gets almost no media attention, even though thousands of scientific studies have been published about it. One reason might be that until recently, no one had proven than elastin fiber could be repaired.
When you hit the age of 25 – 30, your body still produces the building blocks of elastin fiber, but for reasons that confound even the world’s leading elastin experts, the body stops assembling it into these cables. The results are the same as what happens to a suspension bridge if it isn’t maintained. The cable sheathing gets damaged, and the cables start to fray and snap over the years. This affects the performance of the whole bridge and can eventually lead to collapse.
That’s what’s happening in all of us (without exception), and it’s a major contributor to aging. Daily living, including exposure to environmental toxins like toxic metals, but also poor nutrition and smoking, pick away at elastin fiber, so it starts to fray. When it does, it puts out a call for repair crews to come and clean up the damage. That help comes in the form of inflammatory substances that do what they’re designed to do – clear away
the debris so new material can be put in place. The problem is, after you reach 30 the new material shows up, but the assembly crews that normally weave it into fibers are on strike. So the damage continues, and the inflammation becomes chronic. This is also one reason why more inflammation shows up in our bodies as we age. This chronic inflammation also triggers processes that lead to hardening of the skin, arteries, and other organs. Those processes are commonly known as fibrosis and calcification. How can this nasty driver of aging, wrinkles, and heart disease be stopped? It couldn’t, until recently. Around 2007, teams of scientists –one in Australia and one in South Carolina, discovered different ways to kick-start the elastin fiber assembly process. Prof. Tony Weiss at University of Sydney developed a type of elastin scaffold that is used to repair wounds for example. Around the same time, Prof. Naren Vyavahare at Clemson University in South Carolina discovered that a substance known as Pentagalloyl Glucose derived from the rind of the pomegranate fruit and the bark of some trees,
actually catalyzes the elastin self-assembly process. Then Prof. Charles Rice, also at Clemson developed an antibody that could deliver the catalyst directly to the damaged elastin in the body.
Today, their technologies have been licensed to several companies that are developing therapies for elastin repair. One of those is being tested in humans to prevent deadly aneurysms from bursting. Another has been tested for repairing skin wounds. Still another is on the market today as a non-prescription cosmetics product known as Neolastin. The exciting thing is that it’s more than just one approach, so the chances of success are much greater. Elastin regeneration could be an important part of prolonging healthy longevity. If you’d like to learn more about the story of elastin and those who discovered how to repair it, I’ve devoted a few chapters of my latest book to it.
Connect with Douglas: https://www.natureoflongevity.com/
The book answers these questions for popular audiences:
• What is hidden stress?
• How does it limit our healthy lifespan?
• How is the damage being reversed when nutrition, exercise, and standard therapy don't work?
• Why are diabetes heart patients who received a widely available therapy living longer and better?
• How are Peripheral Artery Disease patients being saved from amputations of their limbs?
• Why does the elastic that makes our heart, arteries, and skin flexible degrade, and how is it restored?
• Which vitamins and supplements formula has been improving heart health for decades?
• How are life-threatening aneurysms being repaired?
• What are the trillions of programmed packages in our body that cause and prevent illness?
• How is our environment telling our genes what to do, and can we control that?
• How do our homes and offices trigger hidden stress or prevent it?
• Who is investing in solutions, and what's coming down the pipe?
In this book, Douglas Mulhall makes it clear that magical "cures" aren’t here yet. Instead, the damage is being prevented and reversevd while cures are being found. This buys us the most important thing: time.
BY MARK ANTHONY, JD, PSYCHIC EXPLORER
For millennia humans have wondered, “Are we alone in the Universe?”
World UFO Day is July 2nd for good reason. In early July 1947 about 75 miles north of Roswell, New Mexico rancher Mac Brazel found the crash site of a strange object. The debris field was littered with shiny metal. He brought pieces of it to the Sheriff who notified Roswell Army Air Field.
The Roswell Daily Record’s story about the Army recovering a crashed flying saucer hit world news. Initially, the Army claimed it was a “flying disk” then referred to it as an UFO (unidentified flying object). The Pentagon intervened officially declaring the “Roswell Incident” as a crashed weather balloon.
Twelve years later a young aerospace engineer with a top-secret security clearance visited a semiconductor laboratory to observe a new technology for amplifying electrical signals which would replace transistors. The scientists were “growing” silicon chips and informed him this was the greatest leap forward in electronics technology since the invention of the light bulb.
“Where in the world did you get the idea to do this?” the engineer asked. “Where in the world?” his boss replied. “Something crashed in New Mexico a few years back. The Pentagon brought in all the tech companies—it gave us ideas—that’s all you need to know.”
This young engineer’s name was Earl, but I knew him as Dad. October 11, 1973, 19-year-old Calvin Parker was fishing with his friend 42-year-old Charles Hickson near Pascagoula, Mississippi. However, they weren’t the only ones out to catch something that day. Suddenly, a football shaped metallic object about 100 feet long appeared in the sky near them. They tried to run, but the vessel hit them with a beam of light which paralyzed them. Horrified, Calvin and Charles watched as three robotic entities emerged from the object and hover to them, grab them with pincer-like claws and take them aboard the vessel.
Onboard they encountered the “leader” a strikingly beautiful human woman— except for her hands. While each hand had five fingers, her abnormally long two middle fingers appeared reptilian. She made frog-like croaking sounds. Charles was taken to another part of the vessel. Calvin was injected with a sedative, then placed on an examination table. Calvin felt like a lab rat as he was subjected to several scans and probes.
Eventually, Calvin and Charles were released at the spot where they were abducted. In shock, they swore never to speak of what happened. Nonetheless
they went to the sheriff’s department. Although not revealed until years later, the sheriff’s department was flooded with reports of UFO sightings that day.
Their story made world news. Charles appeared on several TV shows. Calvin disassociated with Charles feeling betrayed since they’d vowed not to discuss this publicly. That hardly kept the media, critics, and UFO enthusiasts away from him.
Charles passed in 2011 at age 81. He and Calvin are considered the most credible alien abductees on record. They were subjected to polygraphs (lie detectors), truth serum, interrogation, and hypnotherapy. There was never any indication of lies or deception.
Admittedly this sounds like science fiction, but as a lawyer who communicates with spirits, I have to keep an open mind. I’ve conducted thousands of readings. Since every person is unique, every reading is unique. During a spirit communication event in Denver, a grandfather’s spirit came through for Tom, a muscular young man in his 20s.
“Your grandfather knows the—Grays—come for you at night,” I conveyed and then realized “Grays” are supposedly one of the alien species which abduct humans. Tears rolled down Tom’s face, “they come for me and do experiments on me—I want it to stop!”
The grandfather’s spirit immediately responded, “They choose you because of how you metabolize protein. Change your diet and you’ll be less interesting to them.” Tom appeared relieved.
I contacted former New York police detective Chris DePerno who went from skeptic to believer after encountering cases of alien abduction while in law enforcement. He is now State Director for the New York branch of MUFON (Mutual UFO Network) an international organization of investigators and scientists who study UFOs. As Chief Investigator for MUFON he debriefed people allegedly abducted by aliens to sort out
the credible from the bogus claims. I explained how during readings for alleged abductees their loved ones’ spirits always mention protein metabolization as a primary reason they’re abducted.
Flabbergasted, Chris revealed MUFON has observed abductees insatiably crave protein. Chris debriefed one abductee who immediately after the incident craved protein so intensely, he wolfed down an entire package of raw hotdogs.
If protein is a marker, what are these beings doing with cells harvested from humans? The theories range from scientific curiosity to an alien-human hybridization program.
During readings I’ve conducted for alleged alien abductees the protein issue always emerges. This included Calvin Parker who I interviewed and conducted a reading for in 2020 during a podcast. He was gracious, kind, and compassionate, a true southern gentleman.
I asked, “Did you profit from this?”
“Lord no Mark—you don’t get rich claiming to be abducted by aliens or writing books about it. Most of the money I made from my book I donated to charity.”
“Calvin, did you have any strange food cravings after your abduction?”
“Yes, I kept craving meat and salt for years—I’m trying to cut back now.”
Protein—there it was again. Most abductees claim they are taken by aliens multiple times. Calvin admitted this happened to him.
“Twenty years after Pascagoula I was in my pickup truck. Suddenly there
was the UFO and the robots. The white light, I couldn’t more. Onboard I saw that woman again—I was mad. I tried to get away. I shoved her and for a few seconds I saw what she really was—some kind of reptile—this was no human lady—it was some kind of camouflage. They made her look like that not to scare me.”
Immediately the robots grabbed me—injected me with something. When I woke up, I was in my truck—since then my health was never good.”
After the interviews, we spoke frequently by phone. I came to regard him as a friend. Calvin died of cancer August 24, 2023 at age 68. Despite his shy and unassuming nature, Calvin courageously withstood criticism and scrutiny for 50 years. Thanks in part to Calvin, the discussion of UFOs evolved from fringe to mainstream.
During 2023 US Congressional Hearings, former US intelligence officer David Grusch testified the US Government is in possession of an UFO and nonhuman bodies recovered from a crash site. US Navy F-18 fighter pilots also testified they encountered UFOs that moved at supersonic speeds and exhibited
technology far superior to ours. Former Navy pilot Ryan Graves testified, “If everyone could see the sensor and video data I witnessed, our national conversation would change…The American people deserve to know what is happening in our skies. It is long overdue."
During our last conversation, I asked Calvin, “Why do you think they’re coming here?”
“Lord who knows, maybe to keep us from self-destructing. This whole world is getting so bad. Aren’t we on a collision course to destroy ourselves? Somebody or something has got to intervene. I think there’s going to be a day when they come to make their purpose here known.”
Are we alone in the universe? The evidence indicates we are not.
Mark Anthony, JD Psychic Explorer® (The Psychic Lawyer) is a fourth generation psychic medium and Oxford educated trial attorney and author of the multiple award-winning Pulitzer considered best seller THE AFTERLIFE FREQUENCY. His other bestsellers are EVIDENCE OF ETERNITY and NEVER LETTING GO. Mark is currently on a nationwide spirit communication and speaking tour. For more information about Mark, his upcoming events and to schedule a reading with him, visit his website: www.AfterlifeFrequency.com
FREE OFFER: Mark Anthony conducts free on-air readings on his livestream show THE PSYCHIC & THE DOC Thursdays 7pm ET/4pm PT. Find out how to tune in at: www.AfterlifeFrequency.com
BY MUNEEZA AHMED
For some of us, planning travel can bring concerns about what we’ll eat and how we’ll avoid circumstances that challenge our health. While many people indulge during vacation, many of us choose not to change our dietary habits during our time away or need to stick to a specific way of eating to ensure we feel our best. The good news is that it’s never been easier to plan travel while maintaining healthy habits!
The most unnerving thing about planning a trip when you’re used to healthy options is fear of the unknown. We ask questions like, “Will there be options for me where I’m going?” and “Will I encounter nasty toxic perfumes and laundry detergent in my accommodations?”
With a bit of planning ahead, you can take away just about all of your unknowns so you can travel relaxed with the peace of mind you deserve. Read below for my top seven tips for healthy travel that don’t take away from the fun part of getting away.
Tip 1: Preparation is Everything
When you’re ready for anything, healthy travel is a breeze. Every time my family and I travel together, we leave with enough meals packed for our travel time and a little extra in case of delays or emergencies.
If you haven’t noticed, airports and airplanes are not exactly brimming with healthy meal options satisfying enough to last a long flight. There are only so many $10 fruit cups a traveler can buy! With a combination of homemade and pre-packaged travel-friendly meals and snacks, you can
ensure that your travel time is stress-free. One of my favorite healthy travel snacks for kids is Incloosiv Foods' gluten-free savory waffles.
It’s always a good idea to contact your host ahead of time to notify them of any dietary restrictions you have if you’re staying at an all-inclusive hotel or resort or of any sensitivities you have for overnight stays. More of us experience chemical sensitivities to irritating products like scented laundry detergents, air fresheners, and scented candles, and many hosts will do their best to avoid these products ahead of your stay. If you’re especially sensitive to fragrances, you may want to consider bringing your towels, duvet covers, and pillowcases.
Supplements are an incredible way to boost your immune system so that no stray sneezes or coughs around you lead to coming down with anything. You can carry as many capsules onto the plane with you (I always have my favorite vitamin C from the Vimergy brand with me), as well as liquid supplements like a high-quality zinc sulfate,
immune-powerhouse cat’s claw tincture, and lung-protecting lomatium (make sure your tinctures are alcohol-free!).
Your liquid supplements need to be in 3 ounce or smaller bottles, but a neat trick is to pour out into a cup all the supplements you need for the duration of your travel and put the into one or more TSA approved bottle. If you avoid coffee and black tea, often the only hot beverage options on planes, you can even pack your favorite herbal tea plus lemon wedges to enjoy by asking for simple hot water from your flight attendants.
Tip 4: Set Your Boundaries
You may get grief from your travel companions or other travelers if you’re traveling alone if you avoid certain foods or choose to eat healthy despite getting away from home. This a common experience for those who are “different.” Depending on where you travel, you also may encounter some funny looks from the locals regarding your eating habits and the questions you ask when you visit a restaurant.
Don’t let that deter you! Self-consciousness should never stand in the way of the choice most authentic to your needs. Don’t apologize for having boundaries around what you eat. You don’t have to explain the reasons for your dietary choices in detail repeatedly or justify your requests. Be prepared with a simple way to communicate your dietary needs. It’s often helpful to tell restaurant kitchens you have an allergy to the foods you avoid so that they take your request seriously.
Tip 5: Do Your Research
A fun part of planning for a trip can be looking up deliciouslooking spots that cater to your eating habits ahead of time. This way, you can build your itineraries around locations with satisfying food options so you never feel deprived.
Happycow.net is an excellent resource for finding plantbased restaurants and cafes worldwide, and many travel guides cater to various dietary habits.
Tip 6: Be Proactive
Healthy travel goes beyond food. It’s also about being proactive to minimize your risk of getting sick while enjoying time away from home. Traveling with a great water filter like the Berkey Sport bottle or one-liter travel filter is a great way to ensure you get pure water daily, whether drawing from a stream during a remote hike or filling up in airports and hotel lobbies while exploring foreign urban centers. I also love to travel with bathroom essentials, so using public bathrooms brings as little contact with potential exposures as possible. Ensure you have your favorite hand disinfectant spray (mine is Dr. Bronner’s lavender hand sanitizer). I also always carry a sovereign silver nasal spray with me to prevent any airborne bugs from making their way into my body.
Tip 7:
Travel is meant to be enjoyable, so make sure whatever choices you make around your healthy holiday make you feel good. Try not to stress about unknowns - do your best to prepare and trust yourself to adapt as you go. Choose a few opportunities to try something new within the boundaries you’ve created for yourself, and soak up every minute of the well-deserved time you’ve carved out to enjoy new experiences, see new places, connect with new people, and enrich your life.
Access Muneeza’s Free Meal Planner this month: https://muneezaahmed.com/meal-planner-and-tips/ Connect with Muneeza: http://www.muneezaahmed.com/links
BY KAREN HANLON
As we honor the sacrifices of our military members this July, creative expression through art therapy is emerging as an effective approach to support healing for veterans dealing with post-traumatic stress disorder (PTSD) and other challenges of adjusting to life after service.
After overcoming profound loss through painting myself, I created Painting Your Soul to share art's therapeutic benefits with others, including veterans. Recently, I witnessed the impact of my workshops firsthand while working with veterans at Quantum Leap Farm. Watching them express emotions through painting and journaling, I felt honored to facilitate a safe space where they could find relief without fear or judgment. The experience validated the importance of Painting Your Soul's program within the veteran community.
Tears came to my eyes as these amazing heroes beautifully worked through their emotions with a paintbrush and journal in hand. They described feeling safe enough to express themselves, which was incredibly heartwarming.
I was deeply touched by the sight of these brave individuals allowing their walls to come down, embracing their truth through art – a powerful reminder of why this work is so vital and sacred. Improved Expression and Connection
A 2016 study in the Journal of Military and Veterans' Health validates art therapy's positive impacts, including improved ability to express difficult thoughts, enhanced social connections reducing isolation, and reduced re-experiencing, hypervigilance, and avoidance symptoms.
“The ability to just ‘express’ is what I’ve loved the most about this,” said one of our Army veteran participants at Quantum Leap. "I’ve never really had a chance to let go, until now.”
Participants’ testimonials from our Quantum Leap workshop were profound. They not only shared their stories and the workshop's impact but also took home our art therapy kits to continue therapeutic exercises on their own.
A National Library of Medicine study found that art therapy, combined with cognitive processing therapy, helps veterans confront trauma-related avoidance and barriers, and provides “a positive form of expression, especially for painful emotions,” compared to clinical treatment alone.
Veterans I’ve worked with have found their art therapy kits to be
a valuable coping mechanism during moments of anxiety and PTSD episodes. "Since returning from deployment I’ve suffered from PTSD that I really can’t control," Army veteran Anthony told me after our workshop. "But what I can control is my heart and the happiness I experience. This workshop is helping me with that.”
Another veteran, Karen, admitted, “Initially I felt anxious about participating in this workshop. But once I began painting, I felt a sense of calm and liberation, let myself go, and totally forgot my anxiety.”
Through Painting Your Soul programs, I've witnessed other advantages for veterans, including:
Studies show that engaging in art can improve mood by increasing dopamine production, which is linked to feelings of well-being. Veterans struggling with hopelessness or depression often report restored optimism after creative therapy.
“In my painting I drew colors that represent my wife and kids, my service dog, and even the PTSD itself,” said Anthony. “It’s helping me feel love and hope that I didn’t have in my own upbringing."
By exploring their unique creativity through open-ended art projects, many veterans tap into deep-down passions and fresh perspectives. The judgment-free artistic outlet allows restricted emotions to flow freely, reinvigorating mind, body and spirit.
"Before this workshop, I felt unsettled, disconnected and couldn't express myself," Marine veteran Trevin shared in the Quantum Leap workshop. "But as I painted and experimented with different techniques, I felt grounded.”
Art stimulates cognitive function
and neural connectivity, improving focus, memory and offering positive reinforcement against trauma triggers. At the core, art therapy provides an accessible tool for processing experiences too complex or painful to put into words. Metaphorically representing emotions through visual expression provides a non-threatening avenue to tackle challenges.
"My painting represents my current journey," shared William, another Army veteran in my workshop, describing his drawing: “The sun makes me feel less lonely, the book is my upcoming schooling, and a child is my son, who I’ll be coming home to get soon.”
The rising popularity of art therapy among veterans offers hope that creative expression can brighten new paths toward healing. At Painting Your Soul, our mission includes helping trauma survivors, including veterans, to harness their creativity for personal growth. As I witnessed from the positive responses at Quantum Leap Farm, each art therapy session has the potential to shed light on life’s most challenging moments. If you or a loved one are a veteran in need of healing through creative expression, explore the transformative power of Painting Your Soul. Our workshops, expressive arts kits, and online resources provide a supportive environment to rediscover your innate creativity and start on a journey of self-discovery and wholeness.
Visit www.paintingyoursoul.com today to learn more about our work veterans, those suffering from grief, anxiety or depression, and how you can unleash the therapeutic benefits of art. The path to healing begins with a single brushstroke.
Connect with Karen:
https://linktr.ee/paintingyoursoul65
BY PATTY OLIVER
We all want to live an abundant life, whether we define that abundance through our wealth, our health or our relationships. However, abundance without fulfillment will always feel empty. So how do we arrive at our abundance while also feeling fulfilled? It’s by living our truth and knowing that our abundance will naturally flow as a result of fulfilling our soul’s purpose. But knowing your soul’s purpose is something that many individuals struggle with and may spend their entire lives questioning. In actuality, your soul’s purpose is found when you combine your natural gifts and talents with your passions and inspirations. This is law; the Karmic Law of Significance and Inspiration says that every soul is imbued with talents and inspirations to use of its own free will to create abundance during a physical incarnation. But it is something that must be consciously chosen and actively pursued. Therefore, the challenge really lies in one’s ability to overcome childhood conditioning, limiting beliefs, and their karma, in order to live their soul’s purpose consciously and actively.
Shraddha
Here is where we can take a cue from ancient Hindu and Buddhist philosophy, which teaches us that to live your highest potential and obtain fulfillment is by first choosing to live according to your Shraddha, which is a Sanskrit word that refers to your true character, your true self. It’s found in your values, virtues and perceptions. In early childhood, we often learn to hide true
aspects of ourselves in order to fit in with family expectations or to gain approval. It then becomes a matter of getting back to our true authentic self once we gain independence and can live life on our own terms.
Dharma
When you give yourself permission to live your Shraddha, you then shed light on your Dharma, or your purpose. Dharma is another Sanskrit word, and it translates to “that which supports,” meaning any action that supports your true self. In doing so, you cannot help but also develop self-worth and self-acceptance, as it comes from the power and freedom you derive from living life authentically. This requires willpower and resilience, to avoid being deterred or manipulated by others who want or expect you to live your life in a certain way to support their own perceived needs. Therefore, your Dharma - or purpose - is reflected in the ways you choose to live your life to support your values without interference from others. The more you do your Dharma - whether or not it is part of how you earn your living - the happier and more fulfilled you will be, regardless of what is happening around you.
The Sanskrit word Karma, like Dharma, also refers to action. However, it refers to past actions, whether in the current lifetime or in previous lifetimes. Furthermore, it more commonly refers to misaligned action, or action that is against your true nature and
purpose. It often represents your fears and shadow self, making it the polar opposite of your Dharma. Misaligned or negative karma, according to universal law, will remain an obstacle for the soul to overcome in all future lifetimes until resolved through new positive or aligned action. As such, a soul will incarnate with Karma in place, causing the individual to experience similar situations until he or she chooses to overcome it, once again aligning to Shraddha and Dharma and a path to abundance. In summary, to reach your abundance in a fulfilled way while living your soul’s purpose, you will ideally embrace the following:
1. Allow yourself to make decisions according to your truth, values and beliefs (Shraddha), and make use of your natural gifts, talents and inspirations.
2. Overcome negative patterns (Karma) by taking back your power and releasing everything that does not serve you and the goals you want to achieve.
3. And take regular action (Dharma) that supports your authentic self and the life you choose to live, creating an overall sense of contentment, fulfillment and purpose.
One powerful resource for understanding all of your soullevel information such as your Shraddha, Karma and Dharma, is your Akashic Record. Every soul has its own Akashic Record which can be accessed intuitively for spiritual guidance and insight. It is an inherent part of you and is yours to access by divine right – all you need to do is learn how! I’ve been an energy healer for 15 years, specializing in Akashic Records, and I’ve created an online course to teach you step-by-step how to access and utilize your Akashic Record. It’s called “Live a Soul-Powered Life!” and you can learn more about it here on my website. You can also download my free gift, which is my Soul Alignment and Empowerment Bundle, which includes a guided meditation and 12 printable affirmation cards. The first step to develop your intuitive abilities is by learning to connect to your higher consciousness, and guided meditations and affirmations are an excellent way to start!
Soul Empowerment Bundle, a guided meditation and 12 printable affirmation cards: https://www.pattyoliver.com/f/free-meditation-and-cards
Connect with Patty: https://linktr.ee/pattyoliverenergyhealer
BY VIRGINIA OMAN
Are you really aware of the importance of nutrition in your life and can you easily explain why it is so essential? In the dynamic complexity of life, nutrition emerges as the unsung hero, wielding the power to reshape destinies and unlock the full potential of the human spirit. Think about that sentence for a minute. Beyond mere sustenance, nutrition is a force that permeates every facet of our existence, influencing not just our physical well-being, but also our mental acuity, emotional resilience, and overall vitality. I know this first hand and as a seasoned Psychotherapist and Mind-Set Coach, I make sure to educate and explore how and what my clients are choosing to eat. It is essential to their emotional/mental health.
Nourishing the Body, Igniting the Flame
At its core, nutrition is essential for growth, repair, and maintenance of every cell, tissue, and organ. The right balance of nutrients serves as the ignition switch for the metabolic engine, enabling us to not just survive but to thrive. Consider the marvel of a balanced diet — a symphony of proteins, carbohydrates, fats, vitamins, and minerals working in harmony. Proteins, the building blocks of life, repair and regenerate tissues, ensuring the body's structural integrity. Carbohydrates, the body's primary energy source, fuel our daily activities, while fats provide a concentrated reserve of energy and aid in nutrient absorption. Carbohydrates get a bad rap and I always emphasize to my clients their extreme importance. They are our body’s gasoline and we need them daily. Any so-called “diets” that recommend illuminating carbohydrates is not only wrong, but dangerous.
Essential vitamins and minerals act as the conductors of this symphony, orchestrating countless biochemical reactions that govern everything from immune function to cognitive processes. It's not just about filling our stomachs; it's about providing our bodies with the tools they need to function optimally.
Beyond the physical realm, nutrition demonstrates its profound influence on the seat of our consciousness — the brain. The brain, accounting for a mere 2% of body weight, commands a staggering 20% of the body's energy expenditure. It's a metabolic powerhouse, and its vitality hinges on the nutrients we supply. What most people don’t realize is that our brain runs on FAT!. So it’s essential that we not only get enough fat, but the RIGHT kind. Omega-3 fatty acids, found in abundance in fatty fish, avocado, walnuts, and flaxseeds, play a pivotal role in brain health and are found in GOOD fat. They contribute to the structure of cell membranes, enhance neural communication, and provide improved cognitive function and mood regulation. Yes, mood regulation!
Antioxidant-rich foods, such as berries and dark leafy greens, combat oxidative stress, protecting the brain from the wear and tear of daily life. Meanwhile, a steady supply of B-vitamins from leafy greens ensures the synthesis of neurotransmitters crucial for emotional strength and cognitive performance.
The intricate dance of neurotransmitters and hormones influenced by nutrition extends its reach to our emotional landscape. The gut-brain connection, a burgeoning field of research, underscores the profound impact of our food choices on our mood and emotional well-being.
The gut is often referred to now as the "second brain,”. It houses a complex ecosystem of trillions of microbes that play a crucial role in mental health. Its only recently that we’ve discovered that the stomach houses more emotional receptors than our brain. Think about that! Healthy food nurtures this microbial community, fostering a healthy gut environment. In turn, this can positively influence mood, stress levels, and even resilience in the face of life’s challenges.
Hopefully you’ve heard about all the research findings that show consuming omega-3 fatty acids has been associated with a reduced risk of depression, and the Mediterranean type of diet, rich in fruits, vegetables, and healthy fats, has been linked to a lower incidence of mood disorders.
Nutrition, it seems, is not only about shaping our physical form but also about sculpting the emotional fortitude that allows us to navigate the ups, downs and challenges of life.
The transformative power of nutrition extends far beyond the immediate benefits, directly influencing lifelong health and resilience. Adequate nutrition in early childhood lays the foundation for physical and cognitive development, influencing the trajectory of an individual's life.
As we traverse the various stages of life, nutrition continues to be a catalyst, which can, if we choose to use it, lead us towards optimal well-being. In adulthood, a balanced diet supports the demands of a busy lifestyle, helping to stave off chronic diseases and fostering longevity.
In the grand symphony of life, nutrition emerges as the conductor, orchestrating a harmonious blend of physical vitality, cognitive prowess, and emotional resilience. The power it wields is not just about the food on our plates; it's about the potential it unlocks within us.
As we delve deeper into the intricacies of nutrition, the realization dawns on us that our dietary choices are not arbitrary. It is now easy to see that eating
nutritiously is a declaration of self-care. It's a journey that transcends the mundane act of eating; it's a celebration of life's symphony, where every nutrient plays a crucial note in the transformative melody of well-being. So, let’s savor the power of nutrition, for it is not just sustenance — but it’s direct correlation to our wellbeing and happiness. What is more important than that?
Here's a good summary question worth pondering: Will you chose to utilize this information, or just let it sit inside an article on your coffee table or iphone? To your health. Bon Appetit!
Connect with Virginia: https://linktr.ee/virginiaoman
BY STEPHANIE WEEKS
As a dedicated contributor to Best Holistic Life Magazine, it's my privilege to share insights and advice for those of us who find ourselves in the role of a supporter for a loved one that has received a cancer diagnosis. I share this not only from the perspective of said loved one but also as a Survivor!
Understanding the Journey
"Cancer transcends being merely a medical condition; it's a multifaceted challenge impacting both the emotional and psychological well-being of those diagnosed and their supporters. For loved ones of those diagnosed, grasping the intricacies of this journey is vital. The experience is a rollercoaster: some days are manageable, others immensely challenging. A common misconception is that the struggle ends with treatment, but this is far from the truth. The aftermath involves enduring changes to the mind, body, and soul, not to mention the myriad of follow-up appointments that can extend for years.
I'm three years post-treatment and, despite being one of the fortunate ones in good health, I find the ongoing appointments can still be overwhelming. Here, I share some insights gained from this enduring journey."
The Importance of Communication
Effective communication is vital in supporting a loved one with a cancer diagnosis. It's about empathetic listening & sensitive speaking, creating a safe space for them to share fears, hopes, and needs. This builds trust & understanding. Many of us, as survivors, prefer to approach our journey with Love rather than war-like terms. Each day brings a different emotional landscape for a survi-
vor; they might seek solitude or desire company. Being attuned to these needs and responding with patience is crucial. Empathy involves adapting to their changing emotional states. Additionally, encourage seeking professional support like therapists or support groups for coping strategies and shared experiences.
Educational Empowerment and Navigating the Healthcare Maze:
Knowledge is power. Educating yourself about cancer, particularly the type the survivor is dealing with, can significantly enhance your ability to provide relevant & empathetic support. This includes understanding their treatment regimen, side effects, and the emotional rollercoaster they may be experiencing. Furthermore, the healthcare system can be Very overwhelming for survivors. As a supporter, taking an active role in understanding their medical appointments, treatment options, & insurance details can relieve a significant burden. This practical support is invaluable, as it allows the survivor to focus more on healing and Less on logistics.
"Practical assistance holds equal weight to emotional support in the journey through and beyond cancer. Establishing a support system that efficiently manages medical appointments, medication schedules, and even routine daily tasks can significantly lessen the burden on the survivor, freeing them to concentrate more on their recovery. Involving friends, family, fellow survivors, and others in this process is invaluable.
A critical part of this support is helping the survivor
recognize and celebrate every small victory along their journey. Every milestone, no matter how seemingly minor, deserves recognition. Celebrating the end of a treatment cycle, appreciating a particularly good day, or acknowledging the courage it takes to endure a challenging day are all important. These moments of celebration need not be grand gestures; often, it's the simple acts of acknowledgment and small tokens of joy that most powerfully remind the survivor of the progress they're making. Such positive reinforcement plays a crucial role in their emotional well-being and sense of accomplishment."
Support the survivor in making healthy lifestyle choices, such as maintaining a balanced diet, getting adequate rest, and engaging in light physical activities, if approved by their doctor. These choices can have a significant impact on their physical and emotional well-being. Even “quality time” is healthy! Regular gatherings with friends and family play a crucial role in maintaining a sense of normalcy and connectedness. Whether it's a weekly lunch, a family game night, or a video call, these moments of togetherness can be a source of comfort and joy.
Involving the survivor in decisions, especially those related to their care and daily life, empowers them and
reinforces their autonomy. This collaborative approach not only respects their wishes but also strengthens the mutual bond. Sometimes we want input and others just someone to listen. Be sure to ask us what we are looking for when engaging in these conversations please. Offering a Listening Ear: Sometimes the most valuable support is simply being there to listen. Create a safe space where the survivor can talk about their fears, hopes, and anything in between. Active listening, without the urge to fix everything, can provide immense emotional relief.
In Conclusion
"In the end, the greatest gifts you can offer are your unwavering presence, understanding, and adaptability to the evolving needs of the survivor. Navigating the complexities of the cancer journey together, with strength and love, exemplifies a bond of true compassion and resilience. Your role in their journey extends beyond mere support; it becomes a vital part of their healing process. As we strive to create a supportive community that uplifts and empowers, remember that your contributions - both practical and emotional - are invaluable. For further tips and insights on being an effective supporter in this journey, I warmly invite you to reach out. Together, let's foster a network of care and empowerment, proving that no one has to face this challenge alone."
Until Next Time, Sending You Love & Light.
Check out The Dharma Project Podcast: https://open.spotify.com/show/6k70sHs7co1X5MO0ABbDRW
BY AMANDA HART
In the labyrinth of self-improvement, where countless paths beckon, one question looms large; How do you know whether to use coaching or hypnosis for transformational change? I hear this often with clients who have a desire for growth and empowerment, however the answers lay within us all when we navigate the terrain of the mind with curiosity and discernment.
In my former years I utilized an array of coaches and hypnotherapists to help with a multitude of goals I wanted to achieve, each one of them helping me towards personal growth and enlightenment. Recognizing the impact this was creating for myself and more surprisingly, the affects it was having with my community, this changed the course of my life to become a coach and hypnotherapist as it aligned with my values.
Join me as we unravel the mysteries of holistic transformation, exploring the distinct pathways of coaching and hypnosis on the journey towards self-realization.
Picture yourself standing at a crossroads, faced with a myriad of options stretching out before you. On one path, lies the realm of coaching - an interactive journey of self-discovery and empowerment guided by a skilled practitioner. On the other, awaits the domain of hypnosis - a trance-like state of heightened receptivity, where the subconscious mind becomes more accessible to suggestion and reprogramming.
In the realm of coaching, the emphasis is placed on dialogue, reflection, and action. Through thought-provoking questions and tailored exercises, coaches empower individuals to gain clarity on their goals, uncover limiting beliefs, and take tangible steps towards transformation. Unlike traditional therapy, which often delves into the past to unearth unresolved traumas, coaching focuses on the present moment and future possibilities, offering a supportive space for growth and exploration. This utilizes the conscious mind, making it a more tangible practice. Hypnosis and the Subconscious Mind
Contrastingly, hypnosis invites us to dive deep into the recesses of the subconscious mind, where our deepest fears, desires, and beliefs reside. In a state of heightened suggestibility, induced through relaxation techniques and guided imagery, individuals gain access to the subconscious programming that shapes their thoughts, behaviors, and emotions. By bypassing the analytical faculty of the conscious mind, hypnosis facilitates rapid and profound change, allowing for the reprogramming of deeply ingrained patterns and conditioning.
Demystifying Hypnosis
The misconception that hypnosis is dangerous stems from a lack of understanding about its nature. Contrary to this myth, hypnosis actually empowers the recipient by enhancing their ability to control their mind. Through
guided relaxation and heightened suggestibility, individuals gain greater insight into their subconscious beliefs and behaviors, enabling them to make positive changes with clarity and intention. Therefore, rather than being a tool of manipulation or loss of control, hypnosis serves as a pathway to greater self-awareness and empowerment.
In my own journey as a Life Change Mentor, I've come to understand the inherent interplay between conscious aspirations and subconscious programming. Rather than viewing these aspects of the mind as separate entities, I advocate for an integrated approach - one that marries the clarity of conscious goal setting with the transformative power of subconscious exploration.
Think of your mind as a vast canvas, waiting to be painted with the colors of your deepest yearnings and desires. Yet, lurking beneath the surface lies a labyrinth of subconscious beliefs and conditioning, shaping our reality in ways we may not even realize. By peeling back the layers of this subconscious tapestry, we unveil the hidden truths that hold the key to unlocking our fullest potential.
Reflecting on my own journey, I recall moments of profound insight and revelation, where the whispers of intuition led me towards newfound clarity and purpose. It was through deep introspection and subconscious exploration that I began to decipher the subtle language of the soul, unravelling the threads of conditioning that had bound me for so long.
In our quest for personal evolution, we are often met with resistance and uncertainty, unsure of which path to take amidst the vast expanse of possibilities. Yet, within the depths of our subconscious lies a compass, guiding us towards our true north - the path of authenticity and self-realization.
Embrace these practical tips as beacons of light along your journey:
• Cultivate mindfulness: Dedicate time each day to quiet the mind and listen to the whispers of your inner wisdom.
• Embrace discomfort: Recognize that growth often lies beyond the confines of our comfort zone and be willing to confront your fears with courage and resilience.
• Trust your intuition: Honor the intuitive nudges and gut feelings that arise within you, trusting that they are guiding you towards your highest good.
• Keep a dream journal: Pay attention to the symbols and messages that arise in your dreams, as they may hold valuable insights into your subconscious desires and fears.
As we stand on the precipice of transformation and potentiality, let us heed the call to awaken to the wisdom within. By integrating a more holistic approach to coaching or subconscious work, we embark upon a journey of selfdiscovery and empowerment, forging a path towards a more fulfilling and authentic existence. Stepping out of our own way by working with a coach or hypnotherapist (or someone who combines both practices), will help far beyond the confines of our own resistance.
In a world where the only constant is change, let us equip ourselves with the right mentorship, tools and insights needed to navigate the terrain of transformation with grace, and resilience to unveil the hidden path that leads to holistic empowerment, embracing the journey with open hearts and curious minds.
Connect with Amanda: https://taplink.cc/amandahart https://youtu.be/Mw7UClxDvwc?si=2L0ayDnkzd4VRZmK A FREE Clarity Call to Unlock Your Truthhttps://calendly.com/amanda-hart/20min
World-renowned 4th generation psychic medium, near-death experiencer, and Oxford-educated attorney Mark Anthony, JD, The Psychic Explorer® bridges the divide between faith and science in this fascinating afterlife exploration, taking you around the globe, from the cosmic to the subatomic, and into the human soul itself.
Combining physics, neuroscience, and riveting true stories, this book explains the scientific basis for Consciousness, Near-Death Experiences, Shared Death Experiences, and all forms of After Death Communication.
For more information on The Afterlife Frequency, Mark’s webpage and YouTube channel go to: www.AfterlifeFrequency.com
BY DIPAL SHAH
As the sun climbs higher in the sky and the days stretch out before us in a warm embrace, it's time to align our self-care routines with the wisdom of Ayurveda.
Rooted in the ancient healing traditions of India, Ayurveda offers a holistic approach to health and well-being that emphasizes harmony between mind, body, and spirit. And what better time to tap into this ancient wisdom than during the balmy days of summer?
Summer has always been a time of inner turmoil and isolation for me for over 6 years now. It all came to the surface when I was faced with rosacea flare-ups, digestive issues, and perimenopause. I sought out an Ayurvedic doctor to guide me in managing my mind, body and spirit. One thing she diagnosed me with was high pitta-vata. When your Pitta is out of balance you will feel digestive distress, flush easily, have hot flashes, acid reflux, irritability and many more symptoms. I was feeling many of these things for years and thought it was normal stress-induced stuff. What she shared with me was life-changing and now I can do more in the summer just by being more mindful and nourishing my body properly. Let me share what I learned so that you can incorporate many of these practices for more balance throughout the hot summer months.
According to Ayurveda, summer is characterized by the pitta dosha—the energy associated with fire and heat. To balance pitta focus on incorporating cooling foods and beverages into your diet. I enjoy opting for hydrating fruits like watermelon, cucumber, and coconut, as well as leafy greens, fresh herbs, and juicy berries. Try to sip on cooling herbal teas like mint, coriander, and fennel throughout the day, and avoid spicy, greasy, and overly processed foods that can aggravate pitta and lead to imbalances. One of my favorite things to incorporate every morning during the summer is Abhyanga, or self-massage, it is the cornerstone of Ayurvedic self-care that promotes relaxation, circulation, and overall well-being. Choose cooling oils like coconut, sunflower, or sesame to nourish your skin and soothe excess heat. Before showering, warm the oil slightly and massage it into your skin using long, sweeping strokes, paying special attention to your scalp, face, and the soles of your feet. Not only will abhyanga help you stay cool and hydrated, but it will also leave your skin feeling soft, supple, and rejuvenated.
I truly believe it is important to stay properly hydrated during the summer.
It is essential for maintaining balance and vitality during the summer months, especially when pitta is predominant. Be sure to drink plenty of water throughout the day, consider incorporating Ayurvedic beverages that are specifically designed to cool and refresh the body. Try sipping on homemade coconut water infused with a splash of rose water and a pinch of cardamom for a deliciously hydrating treat, or whip up a refreshing lassi made with yogurt, water, and cooling spices like cumin and mint. Last but not least, each morning I make sure to incorporate my favorite yoga asanas which are a powerful tool for promoting balance, flexibility, and relaxation, and adapting your practice to the seasons can help you stay in harmony with the rhythms of nature. Focusing on cultivating a cooling yoga practice that soothes the body and calms the mind is very important. Some cooling poses like forward bends, twists, and restorative postures will assist your body. Don’t forget the great breathing techniques of pranayama like sheetali and sheetkari breathing to release excess heat and tension from the body.
As the heat of the day begins to wane and the sun sinks below the horizon, take this opportunity to unwind and prepare for a restful night's sleep. Create a calming evening routine that helps you transition from the busyness of the day to a state of relaxation and rejuvenation.
I Enjoy a leisurely walk in nature, gentle yoga or meditation, and indulge in a soothing herbal tea or warm bath infused with cooling herbs like lavender, chamomile, and rose. By prioritizing relaxation and self-care in the evening hours, you'll set the stage for restorative sleep and wake up feeling refreshed and revitalized.
Ayurvedic summer self-care is all about honoring the rhythms of nature, staying cool, and cultivating balance and harmony in mind, body, and spirit. There's something truly magical about this season that invites us to nurture our souls and connect with the deeper rhythms of life you know, the kind that leaves you feeling refreshed, inspired, and deeply connected to the world around you.
To enjoy more of these types of ancient healing practices that help you in being more conscious, present, and psychic as it awakens your senses, take the Ultimate 8 Ultimate Senses Quiz and find out what your 2 strongest Intuitive abilities are to awaken your inner most psychic abilities. Connect with Dipal: http://linktr.ee/dipalshah
BY DR. TOM INGEGNO, DACM
I once was treating a med student who had come in complaining of a loss of appetite, anxiety, and insomnia during finals week. I said to her, “In Traditional Chinese Medicine, the digestive system, as we would call it, largely falls on the responsibility of the spleen and stomach channel. Each channel pair has associated emotions and mental states. The emotions of these two channels are worrying and overthinking.” This overthinking and worrying about finals were the underlying cause of her complaints. I could tell that the med student was open to the information. Still, since this isn’t the “double-blind, placebo-controlled” Western thought process, I tried to relate further, “We say expressions in English all the time that relate to the Chinese Medicine emotions when we are nervous we say we have butterflies in our stomach, relating to the feelings of the spleen and stomach. While these similarities and overlaps are interesting, imagine my surprise when I caught a rerun of a TV show called Brain Games, using theory from a Maltese psychologist describing various mental components nearly identical to East Asian Medicine (EAM).
Dr. Edward de Bono wrote a book called Six Thinking Hats, in which he breaks apart different aspects of a problem into their emotional, logical, and creative components. He suggests that the problem with thinking is that the massive amount of information presents confusion and processing issues. Having different hats to filter this information can help accurately determine which information is relevant and how to handle it appropriately. This book became a hit with C-suite executives. Boards and individual decision-makers often use it to navigate their companies. While there isn’t any indication that de Bono knew anything about EAM, the similarities between his method of thinking and EAM are uncanny.
Clearly, de Bono’s book has six hats, and Chinese Medicine has five elements, so how dare I claim these two systems are the same? Let’s take a look.
The white hat is a neutral and objective collector of facts and data. They wish to cut through the emotions and deal with what is and what isn’t. The tone of this role may sound cold, but it sorts through the crap. It is neutral and logical. This hat aims to get the needed information.
White in EAM corresponds to the metal element, which corresponds to the acupuncture channels of the lungs. Metal is like an axe, cutting to the center. The lung's role is to take in the air that the body needs. This may be seen as the white hat bringing in information (through the inhale).
The black hat represents all that could go wrong. Where are the dangers hiding? The point here is not to stop an idea from coming to fruition but to point out possible problems so they can be planned for. In EAM, black corresponds to the water element, which represents the kidney. The emotional component is fear. This fear can be tangible, such as being chased, or intangible, such as an overwhelming fear of impending doom. It is the source of our will to survive via the fightor-flight response.
The Green Hat: Creativity and New Ideas
The green hat is all about new ideas and creative thinking. It asks “what if” questions and dares to explore new options. The green hat tries to envision new pathways and allows for creativity.
The green color in EAM is associated with the Liver channel. A balanced liver channel enables the creative aspect of the spirit. The channel is the wood element, but like bamboo, it implies flexibility, growth, and strength. It can be thought of as reaching for goals.
The Red Hat: Emotions and Feelings
This hat is the emotional one. Its role is to feel all the feelings about an issue without judgment. How does this situation make you feel?
Why do you feel that way?
The color red is associated with the heart in EAM. The heart meridian governs emotions like joy, love, passion, anxiety, and restlessness. The heart pathway also rules the other emotions; even if you express a different emotion, EAM believes the heart pathway is involved.
The Yellow Hat: Benefits and Optimism
The yellow hat focuses on the positive aspects of a situation, potential benefits, and optimistic outcomes. It asks questions like, “How much could we stand to gain from this?”
Yellow corresponds to the spleen pathway in EAM. The spleen controls the intellect. This intellect can see the positive through mental clarity and focus.
The Blue Hat: Process Control and Monitoring
The blue hat monitors the thinking process and ensures all elements follow their roles. This hat sounds more like the EAM concept of Shen or Spirit. The Shen is the sum of the
intellect, emotions, and thinking process. It is the total of all the other parts. It is the emperor observing the entirety of the kingdom. It runs the show but does not get involved in the process.
Was this a case of simultaneous invention, separated by thousands of years? Or did de Bono have an unknown interest in Chinese medical classics? Perhaps these concepts are so ingrained in humanity that they transcend culture and time as a universal truth. There are too many similarities to think it was just a coincidence.
Connect with Dr. Ingegno: https://hihello.me/hi/drtom-yqF6NQ
DO YOU STRUGGLE WITH CHRONIC MUSCLE TENSION OR PAIN?
ARE YOU LOOKING FOR HOLISTIC WAYS TO MANAGE STRESS AND ANXIETY?
TIRED OF SEARCHING FOR NATURAL REMEDIES TO ENHANCE CIRCULATION AND PROMOTE HEALING?
In "The Cupping Book: Unlocking The Secrets Of Ancient Healing" Dr. Tom Ingegno, DACM, LAC, takes you on a captivating journey through the history, techniques, and profound healing effects of cupping therapy.
As a leading authority in traditional chinese medicine, Dr. Ingegno shares his wealth of knowledge, making this book an indispensable resource for practitioners and enthusiasts alike.
“A transcendent debut. Dr. Tom’s writing and healing skills are unmatched.”
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BY DAWNA CAMPBELL
It's no secret that our thoughts and beliefs profoundly influence our actions and outcomes, from scarcity to success. Embracing a wealth mindset is the cornerstone of financial success, opening doors to opportunities, abundance, and fulfillment. Whether facing financial hurdles or aspiring to elevate your wealth, the transformation begins with a shift in mindset.
We will delve into the psychology of mindset shifts, transitioning from scarcity to abundance, and offer powerful language mind shifts to embed a wealth mindset into your daily life. By rewiring your thoughts and attitudes, you unlock the potential for financial prosperity to cultivate a wealth mindset in your everyday life.
The power of mindset is a key factor in determining our success in any aspect of life, including in the realm of finance. Mindset psychology explores the impact our thoughts and beliefs have on our actions and outcomes.
Research has shown that individuals with a positive and growth-oriented mindset are more likely to achieve their goals and attain financial success. This is because their mindset drives their behavior, influencing their decision-making, resilience, and ability to overcome obstacles. When we believe in our abilities and have a mindset focused on growth and learning, we are more likely to take risks, persevere through challenges, and seek out opportunities to improve our financial situation. On the other hand, individuals with a fixed mindset, who believe their abilities are limited and unchangeable, are more likely to avoid risks and stagnate in their financial endeavors.
“The mind is everything. What you think, you become.” - Buddha Our mindset shapes our reality. The power of mindset lies in its ability to shape our perceptions, attitudes, and actions, ultimately influencing the outcomes we achieve in our financial lives.
A wealth mindset, characterized by abundance and a belief in limitless possibilities, is instrumental in achieving financial success. Individuals
with a wealth mindset are driven by a sense of purpose, motivated to create wealth not just for themselves, but for the benefit of others as well.
On the other hand, a scarcity mindset, characterized by fear, lack, and limited opportunities, can create self-imposed barriers to financial success. Those with a scarcity mindset often view wealth as a finite resource, believing that there is not enough to go around. This mindset can lead to self-sabotaging behaviors, such as hoarding money, avoiding investments, or settling for less.
Fortunately, our mindset is not fixed or predetermined. It can be changed and cultivated through intentional effort and practice. By understanding the power of mindset and actively working to shift our beliefs and thought patterns, we can create a positive mindset that supports our financial goals.
Language plays a crucial role in shaping our mindset. By paying attention to the words we use, we can begin to shift our mindset from scarcity to abundance. Here are some examples of language shifts that can support the transition to an abundance mindset:
Replace "I can't afford it" with "How can I afford it?" This reframing opens up possibilities and encourages creative problem-solving.
Swap "I'll never be successful" with "I am on the path to success." This subtle change instills a sense of confidence and self-belief.
Change "There's never enough time" to "I have all the time I need."
This shift creates a mindset of time abundance, allowing for more focus on priorities.
By consciously choosing our words and language, we can gradually shift our mindset and create a foundation for financial abundance and success.
Adopting a wealth mindset can have a profound impact on one's financial journey, unlocking the transformative power to manifest abundance and success. Real-life examples of individuals who underwent a mindset shift and experienced financial abundance serve as powerful
testaments to the potential that lies within each of us.
Take the story of client Sarah Johnson, a single mother who struggled to make ends meet and lived with a scarcity mindset for most of her life. Consumed by the fear of lack, Sarah constantly found herself in a cycle of financial struggle and limited opportunities. However, everything changed when Sarah decided to shift her perspective and adopt a wealth mindset.
By embracing gratitude and reframing her beliefs about money, Sarah started attracting new opportunities into her life. She developed a strong sense of abundance, allowing her to make wise financial decisions and take calculated risks. With her newfound mindset, Sarah launched her own successful business, achieving financial freedom and creating a life of purpose and fulfillment.
Today, embrace the shift towards a wealth mindset. Begin by challenging one scarcity-based belief, transforming it into an abundance-affirming thought. Whether it's altering how you speak about money or connecting with a supportive community, each step is a leap towards prosperity. Remember: "The mind is everything. What you think, you become." Choose to see your financial future through the lens of abundance. Your path to financial empowerment and a life rich with purpose and happiness starts now. Decide on abundance today, www.bettercalldawna.com and grab your free consultation on reprogramming your mindset.
Connect with Dawna Campbell: https://www.dawnacampbell360.com/contact-dawna
BY THERESA BYRNE
Have you ever wondered why you seem stuck in a cycle of wanting something desperately but never quite achieving it? Or do you get close to your goal only to watch it slip through your fingers?
Enter counter intentions, the elusive adversaries lurking in the depths of our subconscious minds, quietly sabotaging our efforts and thwarting our desires.
So, what exactly are counter intentions?
Picture this: you're fervently declaring, "I want a great relationship!" Yet, time and again, you find yourself entangled with individuals who are anything but long-term relationship material. Or perhaps you're the one who's always declaring, "I want to save money!" But somehow, at the end of every month, your bank account is as empty as a deserted highway.
It's the classic case of wanting one thing while subconsciously desiring something entirely different! These conflicting desires create a tug-of-war within us, leaving us feeling frustrated, stuck, and wondering why we can't seem to manifest what we truly want. From the training and teaching I do, I can tell you what isn’t happening is as important as what results we are seeing. Our systems are protective, and if we have a fear around an intention? We get stopped! The unknown fear wins, and is only visible by the lack of results!
What about affirmations?
Many of us might use affirmations to try to blow past our blocks and I can tell you that the brain will argue if something doesn’t seem true, or the pictures in your mind make it untrue. Why?
Think about the energy behind affirming something. It's a goal/ dream/desire we want to be true which is not true yet. Something we want, but it’s based on what we don't have YET. It's a lot of wanting energy. “I want …” leaves us in a wanting space.
Or if you say the affirmation, "I'm a successful best-selling author/ multimillionaire/in a perfect relationship. ..." and your mind says, "No you're not!" the affirmation loses its power.
If you can argue with your affirmation, you just might. It's what our minds do. If the affirmation is something we can prove untrue to ourselves, we might not buy into it. "I have a vacation home in Hawaii, " can create a picture of all the ways you don't.
How do you know if you're grappling with a counter intention?
It's like hitting a brick wall every time you try to move closer to your goal. You feel blocked, thwarted, and inexplicably drawn away from what you truly desire.
But fear not! Identifying and overcoming counter intentions is entirely within your grasp. If you can identify what’s REALLY going on and perhaps the real reason your intentions aren’t manifesting ... you can FINALLY get on the same page with yourself!
Here's how to spot these sneaky saboteurs and reclaim control over your desires:
1. Listen to Your Inner Dialogue
Pay close attention to the whispers of your inner voice. Notice any subtle resistance or conflicting thoughts that arise when you think about your goals. Are there any underlying fears or doubts lurking beneath the surface? Acknowledging these inner dialogues is the first step toward uncovering your counter intentions.
2. Examine Your Patterns
Take a step back and analyze your recurring behaviors and habits. Do you find yourself repeatedly falling into the same patterns despite your best intentions? Recognize any discrepancies between what you say you want and how you actually behave. These patterns can offer valuable insights into the existence of counter intentions.
3. Explore Your Emotional Landscape
Emotions are powerful indicators of our inner desires and motivations. Notice any feelings of resistance, anxiety, or discomfort that arise when you contemplate pursuing your goals. These emotional cues can signal the presence of underlying counter intentions that are holding you back.
4. Get Curious About Your Resistance
Instead of viewing resistance as a roadblock, approach it with curiosity and compassion. What is your resistance trying to tell you? Is there a deeper fear or belief driving your reluctance to move forward? By exploring your resistance with an open mind, you can uncover the hidden motives behind your counter intentions.
5. Embrace Self-Reflection and Growth
Overcoming counter intentions requires a willingness to delve deep into your psyche and confront the aspects of yourself that may hinder your progress. Embrace the journey of self-reflection and personal growth as you unravel the layers of your subconscious mind and reclaim control over your desires. Remember, you hold the power to break free from the grip of counter intentions and align yourself with your true desires. By listening to your inner wisdom, examining your patterns, looking at your results, exploring your emotions, and embracing self-reflection, you can navigate the labyrinth of your subconscious mind and emerge victorious in your pursuit of success.
So go forth with courage, curiosity, and unwavering determination, knowing you possess the keys to unlock the door to your dreams.
You got this!
Theresa
BY SIR JAMES GRAY ROBINSON
Coined in the 2003 Iraq war, “embrace the suck” is a military term that refers to the choice everyone has in confronting adversity. It has become a familiar term for people trying to deal with uncomfortable circumstances, unfairness, pain, and suffering. It was a term I was well familiar with when I had a nervous breakdown in 2004. When we experience fear, pain, threat, danger, or suffering, we have a choice. However, to make an informed choice, we must know we have a choice. We can react in fight, flight, or freeze, or we can respond with perseverance, resilience, and creativity. This choice depends on how conscious, or aware you are of what is happening. Our brains are hardwired to think habitually. Neuroscientists call this “neuroplasticity”. When we think a thought repeatedly, we form neural pathways that become more and more entrenched. The good news is we can replace negative habitual thinking with positive habitual thinking. Neuroscientists have also found that through prejudice, bias, perception, and projection we create what we experience. This is called simulation. When we look for problems, we will find them. When we look for solutions, we will find them There are also behaviors that will help us find the solutions to our challenges quicker and easier. Hence, “embrace the suck”.
Here are a few ways to do just that:
Stay in your own lane.
Another way to say this is “focus on your own path.” Jesus said, “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye?” In other words, we spend too much time criticizing others and not focusing on our own improvement. Critical thinking does not include criticism of others, or us. Critical thinking is the ability to interpret, evaluate and analyze facts to form a conclusion or decide if something is right or wrong. Another word for this is mindfulness. When we focus on our own thoughts, beliefs, and behavior, we have better control over what we experience. Turn fear into excitement.
There is a fine line between fear and excitement. Many people don’t know that we have a choice whether to feel afraid or feel excited. It takes a bit of focus to realize we have a choice when we feel afraid. When you are anxious or worried, imagine it is Christmas day, or your birthday, and you are excited about being with family and friends. Incredible as it may seem, you can change feeling afraid to feeling excited. It only depends on your perceptions. Try it! Want what you get.
Success is getting what you want, happiness is wanting what you get. In other words, focus on gratitude for what you have, rather than stressing over what you don’t have. I believe that gratitude is the most powerful positive emotion in our toolbox. The mood of any situation can be shifted from negative to positive by simply focusing on feeling grateful. Instead of being disappointed over not getting that promotion, be grateful for having a job. Instead of stressing over the political situation in this country, be grateful we live in a country that is better than any other.
Find your superpower.
I was asked in an interview the other day, “what is your superpower?” I thought it was a
great question, most people don’t even give themselves enough confidence to believe that they have a superpower. It is empowering to believe that we have a superpower, the only trick is to decide which one we have. It could be the ability to comfort others, or to explain things to others. It could be the ability to cheer others, or to encourage them in their endeavors. It could be the ability to make people laugh or to simply be with them in their grief. What is your superpower?
Find the opportunity.
There are no failures, only opportunities. When we “fail” something, it is a message from the universe that it is time to change direction. Our perception is critical to achieve success by keeping positive during trying times. What are we not seeing? What exciting adventure awaits? What is something new we can learn and do? Rather than be depressed over not getting what we want, chin up and go get something else.
Write your own story.
If you keep doing what you are doing, you will keep getting what you are getting. Change the narrative. Almost every success story in modern history involved people who rose above their challenges to achieve greatness. We are always telling ourselves stories about what we are experiencing. It is how the brain attempts to make sense out of the millions of bits of data it experiences every day. Depressed people tell themselves sad stories, while happy people tell themselves exciting, adventurous, funny stories. We can program our minds how to see the world in a positive light (or a negative light). Be the hero of your own story.
Find a mastermind group.
One of the most powerful forces in the universe is the energy of a like-minded group of people focused on achieving a goal. Today these groups are called mastermind groups. There are thousands of mastermind groups on the internet which are concerned about every possible subject on the planet. Find one that discusses topics you are interested in or need help in. When we collaborate, anything is possible.
There is no reason we should accept the “suck” and be victimized by our circumstances. Embrace it, change it, make it be the motivation to rise above what you are experiencing. Connect with Sir James Gray Robinson: www.jamesgrayrobinson.com
BY KATHLEEN RILEY
A man comes into this life to grow. As you begin your journey at the foot of the forest path, you are taught as a very young boy that everything you need in order to meet your survival needs is outside of you. As you grow older It becomes apparent that your needs will be met on the basis of your behavior, appeasing and caring deeply about how you are perceived by others as your survival depends on it.
Now as a young boy traveling this path deeper into the forest you have forgotten where you came from. That is to say you came from divine wholeness and now you are on this journey, fashioned by a higher intelligence in such a way that you must forget where you came from in order to remember. In order for you to find your way home to wholeness, as your divine inner nature is a fragment of one love.
As you travel this path deeper into the forest you will learn that in order to meet your survival based needs for love and acceptance you will need to behave in certain ways, This leads to learned belief systems which become layered upon your existence. This, as well as suppressed energy, is what creates the density, the heaviness, the chronic disease, and the stress overtime.
Overtime you might start to experience emotional pain and adopt more systems of belief about the world and others outside of you because of this pain. Inside of you however, is the deep forgotten capacity to find peace and serenity. Upon realizing this however, you can see how this journey through the forest starts to become a journey of remembering. With men
I have observed this realization takes place typically in midlife. When he has played the game long enough, fully allocating his attention to everyone and everything outside of him, thereby leaving an emptiness within. This is because what you put your attention is where you put your energy, which then grows. This can sometimes take the form of a crisis in health, relationship, or financial. Other times the realization is caused simply by the underlying feeling that there must be more to one’s own existence. Men are often conditioned to always be producing and to care for everyone but themselves. Therefore his relationship with himself gets lost. All of his attention has been on work, children, wife, mortgages, and all of this costs money so he must keep producing. Thus his value can become tied up in what he is able to produce.
In neglect of himself he will find himself stuck over the course of many long years in patterns of chronic stress, low mood, low energy, a loss of
inspiration and vitality for life. He has worked too hard, tried too hard, over exerted himself, but much more than that he has very little life force energy left in him because he has unconsciously suppressed his life force energy in favor of not having to feel.
His past is not his fault, however, the choices he makes in this present are entirely up to him now. How does a man find his inner wellspring of peace?
Here starts the next phase of his journey through the forest. Throughout this journey every choice he makes will lead him to a different reality. That is the only rule to the game of life, the freedom to choose.
He has already taken the outer journey and is now ready for the inner journey, in doing so he finally comes upon the infinite spring of inward peace. This is a natural spring that only grows to a self sustaining level when you cultivate it with your attention by choice.The method is very simple, first, stop putting all of your attention on the outer world, instead move to a 60:40 ratio. With forty percent on your inner environment, now you can begin to take control over your thoughts and emotions by emptying your mind.
Thereby unraveling the thoughts and feelings driving your chronic cycle of stress. Then rebuild your inner world by teaching your nervous system what peace feels like. How does it feel to sense peace, to sense love, to sense calm and safety within your mind and within your heart? Your emotions are energy, energy is frequency, and frequency is information for your nervous system.
Feed your nervous system information that says you are at peace, then you will build an entirely different reality for yourself. Once this method has been carried out, our clients see people, things, and situations around them as harmonious, as peaceful, and calm. This is because the outer world will always be a reflection of your inner world. If you are internally stressed and chaotic, then you will only see fear and chaos around you. The same exact law applies to positive perception. At this point our clients see a complete restoration of energy levels, sleep, bodyweight, mood, efficiency in work, and so much more. This is because energy and the nervous system has been restored and is no longer being fed to the anxiety response.
Connect with Kathleen: https://linktr.ee/presensing
Jolene Goring is an Internationally recognized Whole Health Expert, Quantum Neuroscientist, and Arizona’s first Board Certified Holistic Nutritionist. She is also a best-selling Author, Mrs. Arizona Globe 2020, and a highly sought-after content creator with a monthly online reach of over 1.2 million.
Frequently featured for her hosting segments on National Media, including USA Today, The Travel Channel, Fox, and ABC, Jolene focuses on healthy, indulgent living based on neuroscience and quantum health.
As a former Geophysicist, an industry-leading background in nutrition, and experience as the Marketing Director for an International Supplement Company, Jolene has developed hundreds of high-end brand partnerships including: Marriott Hotels, Canyon Ranch Resort, Lamborghini Wine, Stuart Weitzman, and Sephora. With a passion for fitness, wellness, food, wine, and travel, Jolene identifies and reviews the best products and tips to live a vibrantly balanced life.
Your journey from geophysics to becoming a recognized health and wellness expert is truly fascinating. What inspired this transition, and how has your scientific background influenced your approach to holistic health?
Ah, my journey from geophysics to health and wellness was quite the adventure! It all started when I realized that my passion wasn't just about understanding the earth but also about understanding how our bodies work and thrive in harmony with nature. My scientific background actually gives me a unique edge in the holistic health field. It's taught me to question, research, and look for evidence-based practices that can truly make a difference in our wellness journeys. It’s like connecting the dots between the science of the earth and the science of our bodies.
Being crowned Mrs. Arizona Globe 2020 is a remarkable achievement. How has this title impacted your personal and professional life, especially in the context of your work in health and wellness?
Becoming Mrs. Arizona Globe 2020 was a dream come true, and it's been incredibly impactful both personally and professionally. It gave me a larger platform to share my message about health and wellness and opened so many doors to connect with people on a deeper level. This title has allowed me to reach out and inspire a wider audience, showing them that holistic wellness is attainable and essential for a vibrant life.
You're on your way to becoming a Doctor of Natural Medicine. Can you share some insights into your academic journey and how it aligns with your mission to assist women in their pursuit of wellness and vitality?
My academic journey towards becoming a Doctor of Natural Medicine is deeply aligned with my mission to empower women in their wellness pursuits. It's been an eye-opening experience, blending my passion for science with holistic health practices. This path has not only broadened my knowledge but also deepened my understanding of how to support women in achieving their best health through natural, sustainable means. It's all about empowerment and vitality, and I'm here for it!
As a Board-Certified Nutritionist, you've played a crucial role in guiding individuals toward healthier lifestyles. What specific challenges do you see women facing in their wellness journeys, and how do you address them?
In guiding individuals towards healthier lifestyles, I've noticed that many women face unique challenges, such as balancing the demands of career and family while trying to prioritize their health. There's also a lot of confusion and misinformation out there. I address these challenges by providing clear, accessible, and practical wellness advice that its into their busy lives, helping them make informed choices about nutrition, fitness, and self-care.
Your influence extends globally, impacting over 1.2 million people monthly. How do you navigate the responsibility that comes with being a prominent figure in the wellness community, and what message do you strive to convey through your content?
Having a reach of over 1.2 million people monthly is both an honor and a responsibility. I navigate this by staying authentic and true to my message of holistic, indulgent living. I aim to inspire and motivate, sharing content that not only educates but also encourages my audience to embrace a healthier, more joyful lifestyle. It's all about making wellness accessible and enjoyable for everyone.
You're not only a health expert but also Arizona’s first board-certified holistic nutritionist. How do you define holistic nutrition, and how does it differ from conventional approaches to nutrition?
To me, holistic nutrition is all about looking at the big picture. It's not just about the food on your plate but how various aspects of your life — stress levels, sleep quality, emotional well-being — impact your overall health. This approach is quite different from conventional nutrition, which often focuses more narrowly on calories and macronutrients. Holistic nutrition is more personalized and considers the individual as a whole.
Your role as a best-selling author is impressive. Can you tell us about your book and the key messages you aim to deliver to your readers in terms of holistic living and well-being?
As a best-selling author, my aim is to demystify the concept of holistic living and well-being. My book delves into how simple, everyday choices can significantly impact our health and happiness. I share practical tips, personal anecdotes, and science-backed strategies to help readers create a life filled with vitality and joy. It's about making holistic health attainable and fun.
Growing up in Canada and now living in Scottsdale, how does your environment influence your lifestyle choices, and how do you integrate the concept of 'healthy indulgence' into your daily life?
Living in Scottsdale and Canada has been amazing for embracing a lifestyle of 'healthy indulgence.' Both places offer incredible opportunities for outdoor activities, fresh, nutritious food, and vibrant communities focused on wellness. I integrate this concept into my daily life by finding joy in the small things — a sunset hike, a delicious meal made from local ingredients, or a mindful moment by the sea. It's all about balance.
As a lifestyle influencer, you emphasize 'healthy indulgence.' How do you strike a balance between enjoying life and maintaining a focus on health and wellness?
Striking a balance between enjoying life and maintaining health is my mantra. I believe in savoring the pleasures of life — be it food, wine, or travel — without compromising on health. It's about making conscious choices that align with wellness goals while also allowing space for indulgence. This balance is key to a happy, healthy life.
Your online reach is substantial. How do you leverage digital platforms to connect with your audience, and what role do you see technology playing in the future of holistic health and wellness?
Digital platforms have been instrumental in connecting with my audience. They allow me to share my journey, insights, and tips in real-time, creating a community of like-minded individuals. Looking ahead, I see technology playing an even bigger role in holistic health, from personalized wellness apps to online communities that support each other's growth and well-being.
Beyond your individual work, you contribute to national TV shows. How does this platform allow you to amplify your message, and what topics do you find most crucial to discuss in the mainstream media regarding holistic health?
Appearing on national TV shows has been an incredible way to amplify my message of holistic health. It's a platform that allows me to reach millions of people, sharing insights on healthy living, fitness, and nutrition. The topics I find most crucial to discuss include the importance of mental health, the benefits of natural remedies, and simple ways to incorporate wellness into everyday life.
In your journey, you've empowered countless individuals. Can you share a particular success story or transformation that stands out to you, showcasing the impact of your work on someone's life?
One success story that stands out is helping a woman who felt overwhelmed by stress and health issues. Through personalized nutrition and wellness coaching, she transformed her life, finding a new sense of energy, clarity, and joy. Seeing her thrive and embrace a vibrant, balanced life was incredibly rewarding and a testament to the power of holistic health.
How do you balance your different roles as an author, health expert, lifestyle influencer, and TV contributor?
Balancing my roles requires organization, passion, and a bit of magic! I prioritize tasks, set clear boundaries, and ensure I'm also taking time for self-care. Passion drives me, and seeing the impact of my work keeps me motivated. It's a juggling act, but one that brings me immense joy and fulfillment.
Looking ahead, what are your aspirations and goals for the future, both in terms of your personal growth and your contributions to the health and wellness community?
Looking ahead, I aspire to continue growing my brand and impact. My goals include reaching more people through online courses and eventually hosting my own quantum healing TV show. I'm committed to empowering individuals to take control of their health and happiness, and I can't wait to see where this journey takes us together.
As the recipient of the Best Holistic Life Magazine's Female Influencer of the Year award for 2024, how do you plan to utilize this platform to encourage individuals on their wellness journeys and promote holistic living further?
Being named Female Influencer of the Year by Best Holistic Life Magazine is a tremendous honor. I plan to use this platform to further encourage individuals on their wellness journeys, promoting holistic living and self-love. It's an opportunity to inspire positive change and support others in creating their version of a fulfilling, vibrant life.
BY NATHALIE BOTROS
In the relentless pursuit of happiness, we often find ourselves trapped in the shackles of the past or entangled in the uncertainties of the future. We cling to past failures, letting them define us, or we anxiously fixate on tomorrow, hoping it will bring the joy we seek. But what if I told you that the key to true happiness lies not in reminiscing about yesterday or yearning for tomorrow, but in embracing the power of now?
Our past is riddled with both triumphs and failures, each leaving an indelible mark on our psyche. While it's natural to reflect on your past experiences, dwelling on them excessively can become shackles, weighing you down with regret and resentment. Instead, you should view the past as a lesson, valuable insights that can guide you on your journey toward happiness. Keep in mind that every failure presents an opportunity for growth, and every setback serves as a stepping stone toward a brighter future. Instead of feeling discouraged by the need to begin anew, consider it as starting from a place of knowledge and wisdom. By embracing this perspective, you liberate yourself from your past and pave the way for a more fulfilling present.
Many of us fall into the trap of pinning our happiness on the elusive promises of the future. We convince ourselves that once we achieve a certain goal or attain a particular level of success, then, and only then, will we be truly happy. However, this mindset is a recipe for perpetual dissatisfaction. The future is inherently uncertain, filled with unexpected beyond our control. By fixating on what lies ahead, you might forget the precious moments of today, sacrificing your present happiness for the sake of an illusory future. Having dreams is great but don’t base your happiness on the accomplishments of your dreams. Remember, your true happiness can never be found in tomorrow; it resides only in the here and now. So, what exactly is the power of now?
I am sure you are wondering how we can enjoy it to cultivate lasting happiness. At its core, the power of now is about fully immersing yourself in the present moment, free from the burdens of the past and the anxieties of the future.
When you make a conscious choice to be present, you open yourself up to a world of possibilities. It's about enjoying the simple joys of life. It can be as little as the warmth of the sun on your skin, the laughter of loved ones, or the beauty of nature. When you let go of past grievances and future worries and savor these simple moments mindfully, you finally create space for joy, gratitude, and contentment to grow within you.
One of the most effective ways to tap into the power of now is through the practice of mindfulness. Mindfulness involves paying deliberate, non-judgmental attention to the present moment, and cultivating a deep awareness of your thoughts, feelings, and sensations. By practicing mindfulness regularly, you can train your mind to let go of distractions and immerse yourself fully in each moment. Through mindfulness, you can learn to appreciate the beauty of life's simple pleasures regardless of external factors.
Another essential step to embrace the power of now is the art of letting goletting go of past regrets or victories that you hang on to, letting go of future expectations, and letting go of the need for control. Letting go does not mean denying or suppressing your emotions; on the contrary, it means acknowledging them with compassion and then releasing them, allowing yourself to move forward unencumbered by your past or future.
The power of now is the antidote to the epidemic of unhappiness. Take this as your sign to take a moment to pause, to breathe, to savor the exquisite beauty of the here and now. Remember in the end, it is not your past achievements or your future aspirations that define you, but how you choose to live, love, and embrace life now. Every month I share another tip to find happiness so if you missed any of the previous ones, be sure to catch up on the previous articles and stay tuned for future insights. My goal is to create the perfect Happiness Cocktail that will make you dizzy with joy.
Feeling stuck and in need of personalized guidance, scan the QR code below to set up your FREE Happiness Breakthrough Session. I'm here to help you kickstart your path to happiness. Let’s enjoy life NOW!
Connect with Nathalie: https://www.thebon-vivantgirl.com/links
BY ALLAN MISNER
A few weeks back, I was chatting with a woman named Melissa. She had injured her wrist and had put on 15 lbs. After telling me how bad that made her feel, she said the words that I’ve heard so many times. “I know what to do; I’m just not doing it.” She was waiting for motivation to kick in. What Melissa and most people don’t know is that’s not how motivation works. You have to earn motivation. You have to do something first.
Motivation comes in two forms: accountability and self-efficacy. A solid health and fitness plan should have some of both.
Accountability
Accountability is the extrinsic form of motivation as it comes from outside yourself. Sharing your goals with someone and reporting back to them on a regular basis has been shown to significantly improve compliance (1).
Within accountability, there are two levels: Coach/ Leader and Group/Peers.
Coach/Leader
Hiring a coach will give you a quick and easy shot of accountability. By sharing your goals and checking in with them, you’ll have someone holding you accountable.
When I started working with Andres, he was about 15 lbs overweight. His doctor had diagnosed him as borderline hypertensive. His nutrition goals were to cut out snacks and stick to mostly whole foods. To track his progress, he would text me a picture of each meal. Over 12 weeks, he lost all the weight he wanted and his blood pressure returned to the normal range.
By hiring a coach, Andres ensured he had accountability, which kept him consistent.
Group/Peers
We often think of peer pressure as a bad thing, but it can just as easily be used to help you stay motivated. Joining a group is an easy way to have people keep you on track.
Sara wanted to get back to her pre-Covid athletic form. She decided to rejoin a spin class she’d been a regular at before. The camaraderie of the group class makes her work harder each time, and she never
misses a class. She has lost over 4 inches from her stomach and has added resistance training to her weekly schedule.
Self-Efficacy
Self-efficacy is the intrinsic form of motivation. Because it is coming from inside, it is a bit harder to do, but it is much more powerful.
There are two levels of self-efficacy: SelfManagement and Values/Habits.
Self-Management
When we realize that our actions are our own, we can step in as CEO of our own body and put structure behind our plans. By implementing specific strategies and tactics we can ensure we stay the course.
There was a time when I would be getting ready for my lunchtime workout, but for some reason, I’d be missing something—a shoe, socks, a t-shirt—and I’d miss a workout. I wasn’t sure if it was a mental block, but I knew I needed structure to fix the problem. I laminated a packing list and each evening, I’d pack my bag and place it by the door so that I’d take it with me to work. Now I had everything I needed and I made my workouts every day.
Values/Habits
Your values and habits are the most powerful type of motivation. They take time to develop, but they’re well worth it. Once your values and habits are in line with your health and fitness goals, you’ll have created an identity.
Anna started walking after work each day while her son was at soccer practice. In time she added some jogging. She decided to sign up for a 5K with a friend. She finished the 5K and enjoyed it so much that she immediately signed up for another.
Anna now considers herself a runner. And what do runners do? They run. Anna identifies as someone who runs races. Her habits and values are aligned with her goals and she feels odd on the evenings she’s not going for a run.
Cultivate Lasting Motivation
If you’re after big change, you’re going to need motivation to get you moving and keep you going, especially when things get hard.
That requires you to do something, not wait for motivation to arrive and hope it sticks around.
To help you visualize cultivating lasting motivation, I’ve developed The Motivation Map with four quadrants. Not only can this help you build motivation, it can help you assess why you may be struggling to stay motivated. The best way to have lasting motivation, is to do all four: Hire a coach who will provide guidance, support, and accountability. A coach can help you get better results faster.
Join groups and surround yourself with likeminded people who will make the effort more fun and will keep you accountable. You’re more likely to remain consistent when you enjoy the time and you know your friends expect you to be there.
Implement strategies and tactics that make doing things easier. When things are hard or complex, it’s easy to find an excuse. Remove the excuses before they happen.
Align your values and habits with your health and fitness goals to make being healthy and fit a part of your identity.
Once you’ve done this, motivation will become almost automatic.
Motivation is not some magic force that either exists or doesn’t exist. You must cultivate motivation by doing something first.
(1) Matthews, G. (2007). The impact of commitment, accountability, and written goals on goal achievement. Department of Psychology, Dominican University of California.
Connect with Allan: https://40plusfitness.com
Join manifestation coach Mandy Morris on an enlightening, soulful adventure where she will teach how to tap into the light and embrace your inner power.
BY ANDREA SCHWARTZ
In the heart of every woman lies the timeless desire to feel vibrant, radiant, and full of life, regardless of her chronological age. As you journey through the rich tapestry of midlife, embracing holistic wellness becomes a beautiful act of self-love and care. This guide is lovingly crafted to inspire you to nourish your body, soothe your soul, and illuminate your path to aging in reverse with grace and vitality.
1. Embrace Antioxidant-Rich Foods
Imagine your plate as a canvas painted with the most vibrant hues of nature—deep blues of blueberries, radiant reds of strawberries, lush greens of spinach, and the golden glow of turmeric. These foods are not just pleasing to the eye; they're rich in antioxidants, which is nature's answer to fighting the free radicals that accelerate aging. Incorporate colorful foods into your meals to protect your cells, promote youthful skin, and enhance your vitality. Beyond incorporating colorful fruits and vegetables, explore the power of herbs and spices known for their antioxidant capacities, such as cinnamon, ginger, and cloves. Incorporate these into your diet through teas, seasonings, and smoothies to enhance your body's defense against aging and disease. Additionally, consider supplementing with antioxidants like CoQ10, which have shown promise in supporting skin health and combating oxidative stress. *Always consult with a doctor before taking any supplements.
2. Hydrate Wisely
Water is the source of life, and your body craves it to thrive. Think beyond the glass and infuse your day with hydration through cucumber slices, juicy berries, or a splash of lemon in your water. Herbal teas, such as chamomile or peppermint, can be a soothing ritual, offering hydration and a moment of serenity in your busy
day. Let each sip be a reminder to flow through life easily and gracefully. Enhance your hydration strategy by adding natural electrolytes to your water, such as a pinch of Himalayan pink salt or coconut water, to improve absorption and hydration levels. Also, consider the timing of your hydration—drinking water first thing in the morning can kickstart your metabolism and enhance detoxification processes.
3. Prioritize Sleep Quality
In the sanctuary of sleep, your body heals, your skin rejuvenates, and your mind finds peace. Create a bedtime ritual that feels like a loving embrace: a warm bath scented with lavender, the soft glow of candles, and the comforting embrace of a good book. Ensure your bedroom is a haven of calm, inviting, restful sleep to nourish your body and soul. To improve sleep quality, consider using sleep technology, such as sleep trackers to understand your sleep patterns or white noise machines to create a more serene sleep environment.
Evaluate your mattress and pillow to ensure they are supportive and conducive to a restful night's sleep. Reducing blue light exposure in the evening by using blue light filters on screens or wearing blue light-blocking glasses can also support your circadian rhythm.
4. Incorporate Gentle Movement
Movement is a celebration of your body's capabilities, not a punishment. Find joy in the gentle rhythm of a morning walk, the graceful flow of a yoga sequence, or the buoyant embrace of water during a swim. These activities strengthen your body, enhance flexibility, and lift your spirits, proving that your body is a capable and faithful companion on this journey. Introduce variety into your movement routine by exploring new forms of exercise that bring
joy and challenge your body in different ways, such as dance, Pilates, or tai chi. This diversity prevents boredom and can enhance overall fitness by engaging various muscle groups and improving balance and coordination.
5. Foster Gut Health
Your gut is often called your "second brain" because it's central to your health and well-being. Cultivate a garden of gut health with fermented foods like sauerkraut, kefir, and kombucha, which introduce friendly probiotics. Fiber-rich foods like lentils, berries, and whole grains are like nurturing soil, supporting a diverse and vibrant microbiome. A happy gut radiates through clear skin, vibrant energy, and a joyful mood. Beyond probiotics and fiber, incorporate prebiotic foods like garlic, onions, and bananas to feed the beneficial bacteria in your gut. Try experimenting with gut-healing foods and supplements, such as bone broth or collagen peptides, which can support gut lining health and are crucial for preventing inflammation and promoting nutrient absorption.
6. Practice Mindfulness and Stress Reduction
In the quiet moments of mindfulness, find a sanctuary from the storm of daily life. Whether through meditation, journaling, or simply sitting quietly with a cup of tea, allow yourself the space to be present, breathe, and listen to the whispers of your heart. These practices reduce stress, bringing a sense of calm and well-being that radiates from the inside out. Expand your mindfulness practice by integrating gratitude exercises, such as keeping a gratitude journal or engaging in daily reflection on things you're thankful for. This practice can shift your focus from stress to positivity, enhancing emotional well-being and resilience.
7. Embrace Healthy Fats
Your brain and body thrive on the nourishment of healthy fats. Experiment with different types of fish, such as sardines and mackerel, to vary your omega-3 intake. Avocados, with their creamy texture and heart-healthy fats, walnuts rich in omega-3s, and the silky richness of olive oil, are gifts of vitality. Incorporate them into your meals for hormonal balance, cognitive clarity, and smooth, supple skin. Diversify your intake of healthy fats by including sources of omega-7s, like macadamia nuts and sea buckthorn oil, known for their skin-health benefits and support for healthy inflammation response.
8. Limit Processed Foods and Sugars
Processed foods and sugars are like the sirens of the modern diet— tempting but treacherous. They contribute to inflammation and aging. Instead, treasure the natural sweetness found in fruits, the crunch of raw vegetables, and the wholesomeness of grains. Rediscover the joy of cooking with natural, nourishing ingredients that feed your body and soul. Introduce the concept of eating for your genetic makeup by considering a
nutrigenomic consultation, which can provide personalized dietary advice based on your DNA. This approach can help identify specific foods that support your individual health and well-being, optimizing your nutrition for anti-aging and vitality.
9. Cultivate Social Connections
The warmth of friendship, the joy of shared laughter, and the comfort of heartfelt conversations are vital to your well-being. Seek out and nurture these connections through community groups, dance classes, or book clubs. These relationships provide support, joy, and a sense of belonging, critical ingredients for a youthful spirit. Engage in volunteer work or join interestbased online communities to expand your social network and find likeminded individuals. Participating in group travel experiences or retreats can offer new avenues for connection and shared joy, enriching your life with meaningful relationships and memories.
View regular health check-ups as an act of self-respect. These appointments are your personal health strategy sessions, opportunities to celebrate victories, address concerns, and adjust your wellness plan. Approach each visit with gratitude for the ability to care for your magnificent body proactively. Utilize wearable health technology to monitor your vital signs, sleep, and activity levels, providing real-time feedback on your health and wellness. Engage in regular mental health check-ups, just as you would for physical health, to ensure holistic well-being.
Embracing Your Radiant Path
This holistic wellness journey is a deeply personal act of love—a commitment to nourish, honor, and celebrate your body and spirit at every age. Let these tips be your guide to a life filled with vitality, joy, and a timeless essence that shines from within. Remember, aging in reverse isn't just about looking younger; it's about feeling alive in every moment, embracing the beauty of now with grace, wisdom, and vitality. Enriching your holistic wellness journey with tips, you adopt a comprehensive approach to aging in reverse. Each step contributes to a more youthful and radiant exterior and nurtures the spirit, mind, and body from within, celebrating the beauty of aging as a journey of continuous growth and vitality.
If you're seeking additional tips and strategies for holistic health and wellness, don't hesitate to subscribe to my A.B.S. Wellness app! Our platform offers a wealth of valuable resources, including healthy recipes, live and on-demand fitness classes, meditations, community chats, and much more. Join our vibrant community and embark on a journey towards a balanced and thriving life.
Connect with Andrea: https://linktr.ee/andreaberlinschwartz
BY JUDY HAHN
Have you ever poured your soul into a social media post, only to be met with echoing silence? Do you feel invisible amidst a sea of established wellness brands? I know that feeling all too well. It's like shouting into a void, isn't it?
But what if I told you there's a key to unlocking your potential, and it's hidden within the revolutionary power of AI?
While the AI tools of today offer unprecedented opportunities for health coaches, it's important to acknowledge that there were ways to achieve similar outcomes in the past, although not as accessible. To replicate the multifaceted capabilities of this co-pilot, I would have needed to collaborate with experts whose zones of genius were social media management, sales, and marketing. These specialized skills were often out of reach for a solopreneur like me, requiring significant investment and coordination. The beauty of today's AI’s “co-pilot” is that it evens out the playing field, providing a single, accessible platform that empowers even solo entrepreneurs to perform at the level of an entire marketing team.
As I look back, I can't help but ponder about how different things could have been if I had access to the advanced AI capabilities available today. My own health coaching business faced the same challenges many of you are encountering now. The struggle to connect with my audience, the silence that followed each post, and the daunting task of competing with well-established brands and the inability to convert a high enough percentage of prospects to clients. That was my reality, and it led to the toughest decision of my professional life: closing my business.
Had I been able to harness its power, I am confident that the vibrant engagement I so deeply desired would have been within reach. It could understand the subtle preferences of my audience, predict which content would resonate with them, and help me craft messages that would not just be seen but felt, would have been a game-changer. It’s ability to analyze data and predict trends could have transformed my social media strategy, making every post a potential catalyst for conversation and connection.
Do you find that targeting the right audience feels like a guessing game? With a co-pilot’s precise analytics, that game could have turned into a strategic victory. The ability to pinpoint exactly who would benefit from my coaching and speak directly to their needs would have fostered a thriving community around my brand, a community that would have grown from genuine connections and shared values. Its targeted insights will help you create highly personalized content, making each member of your audience feel seen and understood.
How many times do we hear about the algorithms of social media platforms having changed? These frustrations can be mitigated with AI's adaptability, ensuring that your content always finds its way to those who needed it most. Imagine how much more impactful your message can be when it consistently reaches a wider audience, standing out amidst the digital noise. It’s ability to optimize for algorithm changes ensures that your content not only reaches but also engages the right people at the right time.
I’m sure that for you, like for me, content creation is always a labor of love, but it is also time-consuming. With your AI “co-pilot” as a creative partner, the process is streamlined, and you can maintain a strong online presence while dedicating more time to your clients. The possibilities of automating certain aspects of content production allow for a more balanced approach to your work and life. It can suggest themes and draft posts that aligned with your voice and values, saving you precious time to focus on what truly matters—your clients' transformation.
It's tough to compete with larger brands and it’s intimidating, yet with AI's help in identifying and leveraging your unique selling points, you can carve out a distinct space for your brand. You’ll have the tools to craft a narrative that not only stands out but truly connects with your audience on a personal level. By emphasizing your unique approach to wellness and health, you’ll be able to differentiate your brand in a crowded market.
The “co-pilot” can serve as a compass, guiding you through the shifting landscape of digital marketing with ease and ensuring that your content remains fresh and engaging. Stay a step ahead with the trend-spotting capabilities so you can deliver content that isn’t only current but also deeply resonant with your audience's evolving interests.
This would have been the game-changer for my business, and it may be for you too. The transition from prospect to client is where the true magic happens. Imagine having a system that not only aids in effective sales conversations but also helps navigate and overcome objections with finesse. This kind of support can transform potential setbacks into opportunities for growth and trust-building. Real-time analysis of conversation dynamics will provide you with key insights to tailor your approach, ensuring a higher success rate in converting prospects into clients.
My business might not only still be here today, but it could have been thriving if I had the power of AI to guide me through the intricacies of client acquisition
and retention, and sales and marketing. It's a poignant reminder of how technology can not only support but also revolutionize the way we approach our passions and professions. And, why not let it help us focus on our zone of genius, our clients. Today, as I focus on empowering other health coaches to overcome the obstacles that once stood in my way, I am filled with hope and determination. I'm here to help you harness the transformative power of AI, to ensure you have a steady stream of ideal clients and make a more
substantial impact in the world. The time to act is now, and the opportunity is within your reach. Let's collaborate and watch as your business thrives—one heart, one mind, one success story at a time.
Contact me, and let's take this journey together. You can reach me through a direct message on Facebook, email or zoom. I'm looking forward to embarking on this transformative path with you!
Connect with Judy: https://linktr.ee/judybrierhahn
BY LUNDEN SOUZA
In a world often dimmed by stress, negativity, and uncertainty, being a beacon of light can make a profound difference in someone's life. As a life coach, you understand the significance of radiating positivity, perspective and uplifting others. But how can you go beyond mere optimism and “everything is awesome" to truly illuminate the lives of those around you? Here are powerful strategies to be the lantern, not just the flashlight, in the lives of others.
1. Practice Empathetic Listening:
Empathy forms the foundation of meaningful connections. When someone shares their thoughts or feelings, engage in active listening. Validate their emotions, reflect their words back to them, and show genuine interest. Actually connect and listen. Research indicates that empathetic listening not only strengthens relationships but also fosters emotional well-being.
2. Express Gratitude:
Gratitude is a powerful catalyst for happiness, both for the giver and the receiver. Make it a habit to express appreciation for the people in your life. Whether through a heartfelt thank-you note or a simple acknowledgment of their efforts, gratitude cultivates positivity and strengthens interpersonal bonds. A profound teacher in my life, Dr. Joe Dispenza, often says, “Gratitude is the ultimate state of receivership.”
3. Offer Support Without Judgment:
When someone is facing challenges, offering support without judgment can be immensely comforting. Research in psychology highlights the importance of perceived social support in coping with stress and adversity. Be a source of encouragement, understanding, and practical assistance, empowering others to navigate life's hurdles with resilience. A great way to practice this is to ask questions instead of telling other’s what you think they “should” or are “supposed to do.”
4. Share Positive Affirmations:
Words have the power to uplift and inspire. Integrate positive affirmations into your interactions with others. Offer sincere compliments, acknowledge their strengths, and remind them of their worth. Scientific studies have shown that practicing self-affirmation enhances well-being and reduces stress, suggesting that sharing affirmations with others can have similar benefits.
5. Facilitate Meaningful Connections:
Human connection is essential for mental and emotional health. Act as a catalyst for meaningful connections by bringing people together, fostering community, and creating opportunities for collaboration. Research suggests that social connections contribute to happiness, longevity, and overall well-being.
Kindness is contagious, sparking a ripple effect of positivity. Encourage acts of kindness by modeling altruistic behavior and recognizing the impact of small gestures. Studies in social psychology demonstrate that both performing and witnessing acts of kindness boost happiness and satisfaction with life. One time I was in the airport and the lady making my coffee complimented me and the man behind me noticed. We had a great conversation about how moving it can be to receive and witness compliments.
7. Promote Self-Care Practices:
Self-care is not selfish; it's essential for holistic well-being. Encourage others to prioritize self-care practices that nurture their physical, mental, and emotional health. Whether it's meditation, exercise, or creative expression, supporting self-care empowers individuals to replenish their energy and cultivate resilience. Breathwork and meditation are 2 of my favorite self care practices.
8. Embrace Authenticity and Vulnerability:
Authenticity fosters genuine connections and builds trust. Encourage others to embrace their true selves, imperfections and all. By creating a safe space for vulnerability, you invite deeper connections and facilitate personal growth. Research suggests that embracing vulnerability is associated with greater resilience and emotional well-being.
9. Celebrate Successes and Milestones:
Recognizing and celebrating achievements, no matter how small, cultivates a sense of accomplishment and motivation. Take the time to acknowledge the successes and milestones of others, reinforcing their progress and boosting their confidence. Studies indicate that celebrating accomplishments enhances self-esteem and contributes to a positive outlook on life.
10. Lead by Example:
Ultimately, the most potent way to bring sunshine into other people's lives is by embodying the qualities you wish to inspire. Lead by example, living authentically, compassionately, and joyfully. Your actions speak volumes, illuminating the path for others to follow and creating a ripple effect of positivity in the world.
Overall, being the lantern in someone's life requires more than just surfacelevel positivity; it demands genuine empathy, support, and meaningful connection. By incorporating these strategies into your interactions, you can truly illuminate the lives of others, fostering happiness, resilience, and well-being. You have the power to spark transformation and inspire others to shine their brightest.
BY SARA KISSING
Welcome to the journey of self-empowerment and positive transformation!
The Law of Attraction is a universal principle that suggests that like attracts like, meaning our thoughts, emotions, and the energy we emit have the power to shape our reality.
Understanding the Law of Attraction: A Quantum Perspective
The Law of Attraction isn't just wishful thinking; it's rooted in the principles of Quantum Physics. At its core, everything around us, including our thoughts and feelings, is composed of energy. This fundamental energy vibrates at different frequencies, attracting similar frequencies in the process. Whether it's the chair you're sitting on or the dreams you harbor, everything is energy.
Your thoughts and emotions, whether positive or negative, emit vibrational frequencies that attract similar energies. This is where the Law of Attraction mirrors Quantum Physics: similar energies attract. This law is as fundamental and ever-present as gravity, influencing your reality with every thought and feeling.
The Double-Edged Sword: My
Most people do not realize that the Law of Attraction works both ways. Jack Canfield summed it up well: "The Law of Attraction states that whatever you focus on, think about, read about, and talk about intensely, you’re going to attract more of it into your life." This includes not only the good things but also the unwanted.
My understanding of the Law of Attraction deepened through a challenging personal experience. As a single mother and creative director, the exhaustion from my demanding career began to take its toll, and I found myself on the brink of burnout. My self-talk would often include, "I don’t want to see it anymore," a common German expression used when reaching one's limits. This negative affirmation manifested physically when one morning I woke
up with excruciating pain in my right eye. My eye was swollen, discolored, and my vision significantly blurred. I was diagnosed with severe Uveitis, which threatened my eyesight and forced me into a complete shutdown for two weeks. No screens, no reading, no sunlight, no exercise, no driving. I had manifested exactly what I stated.
This is the Law of Attraction working its "magic"…sometimes towards the opposite of what you want. This harsh reality taught me the profound impact of our internal dialogue. With every thought and self-talk, we engage in subconscious manifestation. The Law of Attraction doesn't pick sides; it simply reflects our inner energetic state.
A client of mine faced challenges with weight loss. She believed, "Just by looking at food, I gain weight. It's always been this way." Indeed, it remained so because she attracted into her life the very thing she fixated on. Her negative self-talk sabotaged all her attempts at losing weight. However, after three sessions and adopting daily positive affirmations, she started to shed the weight. This experience highlighted the crucial shift needed from negativity and despair to positivity and gratitude. Direct your self-talk towards your desires and lift your energy.
Transforming your life with the Law of Attraction requires actionable steps and daily, consistent practice to shift your energetic vibrations to positivity. Here's how you can start:
• Shift your mindset and energetic vibrations to the positive: Focus on the good in your life and avoid dwelling on what you lack. Incorporate daily gratitude: Start and end your day by acknowledging the abundance in your life.
• Practice mindfulness and meditation: Cultivate a peaceful, present state of mind.
• Eat healthily and move your body: Promote physical wellness, as your
body, mind, and soul are interconnected.
• Practice self-love: Treat yourself with kindness and respect.
• Surround yourself with positive peers: Choose company that uplifts and supports you.
Set clear goals: Define what you want to achieve and why.
• Take action: Move towards your goals with deliberate steps.
• Use affirmations: Reinforce positive beliefs and outcomes with daily affirmations.
• Watch for synchronicities: Be open to signs that the universe is aligning with your desires.
Watch your karma: Be mindful of the energy you put out into the world.
• Give back and contribute: Share your abundance and happiness with others.
Implementing these steps can move you from a place of lack to one of abundance. The transformation doesn't happen overnight, but with consistent practice, you'll start to notice shifts in your life.
The Law of Attraction is more than just a means to an end; it's a journey of rediscovering the joy and abundance life has to offer. By aligning your thoughts, feelings, and actions with your deepest desires, you can attract a life filled with purpose, joy, and fulfillment. Remember, the universe is always responding to your vibrational call. Make sure you're sending out signals that align with the life you wish to lead. Embrace each day as an opportunity to practice these principles, and watch as your world transforms.
For those seeking to delve deeper into this transformative process, I invite you to a FREE copy of my book "The Mindset Equation: The Art of Living in Abundance." https://book.sarakissing.com/free-book This comprehensive guide offers insights, techniques, and practical tips to elevate your energetic footprint and harness the Law of Attraction.
Embark on this journey of transformation with an open heart and mind, and prepare to attract the abundance waiting for you. For more resources and guidance, visit our website at www.SaraKissing.com
Just listened to the episode on medical gaslighting and could totally relate to Ashe‘s story. I have my own experience of doctors not listening and being treated for the wrong thing for 3 years. This is such a must listen episode! Lyn Thomson, 05/19/2022
Jana and her guests uplift and inspire in every episode! A must listen for anyone looking to level up in business, mindset, and life—highly recommend!
maddie@podcastingyou, 02/14/2022
4.7 OUT OF 5 on Itunes 1.9k Ratings LISTEN TO THE NEWEST EPISODE NOW !
BY DR. ANDY HAHN.
Life is filled with challenges - physical, mental, emotional, relational, social, spiritual. There’s a simple, one-step way to begin to address these problems. The wisdom of the body is an untapped resource that holds the key to both uncovering the source of your problem and its resolution.
As a simple example, we have all had the experience of “waking up on the wrong side of the bed’ and how that can negatively impact our entire day. Perhaps there is a way to nip this experience in the bud and attain greater self awareness along the way and have a better day. We can show you how.
The way to do this is simple. When you bring your attention to your cross mood, notice any body sensations that arise. They may be quite subtle but subtle feelings count. Bring all your attention to the sensation to give it its voice and let it share its story.
You may be surprised with what it shares. It may be about a conversation you had earlier in the week, an argument you had when you were a child or even a story that is like a dream with no apparent rhyme or reason in your current life. Once the sensation shares its story, check in to see if the sensation is still there. If it is, it may have more to share or it may need something. When completed, see if there has been any shift in your mood. Invariably there is.
Working with thousands of clients, we have found this approach to be highly useful in getting people unstuck and freer to live a more holistically integrated life. By adopting this simple process, you too can live more fully present in the present moment. At least, you may just find yourself having a happier day!.
To give a more complex example of what we are talking about, we share the following:
Nate, a 19-year-old college freshman, came in in early February because he was in the midst of a major depression that had started around Christmas time. He said, “I don’t care about anything, and I usually care so much, particularly about my friends.” He had had the same depression the previous year at the same time which had lasted about six months.
He weathered that first depression, thinking it was a one time thing. Clearly it wasn’t. Neither depression had any obvious cause…He was averse to trying anti-depressants, yet was coming to believe it was the only solution.
In briefly talking with Nate, it became clear, as strange as the idea was to him, that his depression seemed to be a coping mechanism.”Sometimes I feel so sensitive that it’s easier just not to care.” Now his not caring seemed to be pervasive.
I invited him to discover the sensation associated with “I don’t care”.
“It feels like heavy wet oatmeal in my chest!”.
I invited him to choose to become ‘heavy wet oatmeal’ in the same way an actor chooses to fully embody a role without identifying with it. He particularly liked the idea because he loved being an actor.
I spoke directly with sensation. “‘Heavy wet oatmeal’, what have you come to share about not caring, where are you beginning, what’s happening?“ Bringing all his attention to ‘heavy wet oatmeal’ to give it a voice, immediately a vivid scene came to Nate he had not consciously remembered.
“I am three years old, and I’ve made my father a special Christmas gift . I see myself giving it to him and he is walking away. I say to him, ‘Daddy, please take my gift.’ He is pushing me away, and I follow him up the stairs. He leaves me in the doorway as he gets into his truck and drives off. I am saying to myself, ‘I don’t care!’”
I said to Nate, “‘Heavy wet oatmeal’ is three year old, traumatized Nate making a choice to cope by becoming numb to protect himself. Knowing this, you can make a different choice by thanking ‘heavy wet oatmeal’ and then telling Nate you don’t need to make that choice anymore.”
Nate did this and felt way lighter and then found the truer Nate that was hidden behind ‘heavy wet oatmeal’. He saw a golden haired boy dancing joyfully who he invited to fill him and grow up. Doing so, Nate immediately felt like himself.
He then questioned why he got depressed. Finding ‘heavy wet oatmeal’ again, a second vivid scene came. “I asked my father to come to my improv opening, and he said, ‘I’m sorry Nate, I can’t come. I have to stay home to care for our toddlers.’ Nate said, “it’s OK dad, I don’t care!” The next day he went into this major depression.
“So what happened the year before? My father came to my play.”
“Ask ‘heavy wet oatmeal’”
“I’m giving a special present to my girlfriend. She’s putting a fake smile on her face. I hadn’t realized she hadn’t accepted my gift. Without realizing it, I’m feeling ‘I don’t care.’ The next day I went into a major depression.”
Nate's major depression went away in a moment. This simple one step process of finding the body sensation, choosing to become it, letting it share and, if necessary, giving it what it needs, is available to all of us. Next time you experience a challenge, try it. You can heal yourself, At the very least you can have a better day.
Andrew Hahn Psy.D Joan Beckett LMHC. MBA. Founder and Principal Life Centered Therapy. Co-authors The One Hour Miacle Lifecenteredtherapy.com
GET READY TO FIND OUT WHY YOU SHOULD BE STOCKING UP ON THIS WONDER OIL!
Rosemary is one of those multitasking oils that makes us feel excited about oils. Its natural antibacterial, antifungal, and anti-infectious properties help keep our immune system fighting!
Let's face it; there are times when we could all use a little memory boost and even a little more focus. Rosemary is the perfect oil for that and can even come with energy-boosting benefits.
One of rosemary oil's more commonly known benefits is that it helps improve hair health and stimulate growth. It also helps reduce grease build-up and even reduces headaches. Thus, making this oil a must in the summer seasons!
1/2 cup distilled water
2 tablespoons aloe vera gel
1 tablespoon fractionated coconut oil
10 drops Rosemary essential oil
Optional: Vitamin E oil
Directions:
In a small bowl, combine the distilled water and aloe vera gel. Mix well until they are thoroughly combined. Stir in the fractionated coconut oil. Coconut oil is known for its nourishing properties that can help improve hair health and shine. Add 10 drops of Rosemary essential oil to the mixture. Rosemary oil is believed to support hair growth and strengthen the hair shaft. If using, add a few drops of vitamin E oil for its hair-nourishing benefits and as a natural preservative. Stir the mixture thoroughly to ensure the essential oil is evenly distributed. Carefully pour the mixture into a clean, empty spray bottle. After washing and conditioning your hair, gently towel-dry it to remove excess water. Shake the spray bottle well and mist the Rosemary Repairing and Growing Leave-In Conditioner evenly over your damp hair. Use a wide-tooth comb to distribute the conditioner evenly from roots to tips. Style your hair as usual. The leave-in conditioner will help improve manageability, shine, and overall hair health.
Note: As this recipe contains natural ingredients, it's advisable to use the leave-in conditioner within a few weeks to ensure freshness. Shake the bottle before each use to ensure the ingredients are well mixed.
1 cup granulated sugar
1/4 cup fractionated coconut oil
Zest of 1 lemon
1 teaspoon ground ginger
1/2 teaspoon ground cinnamon
10 drops Rosemary essential oil
Optional: Vitamin E oil
Directions:
In a mixing bowl, combine the granulated sugar, fractionated coconut oil, lemon zest, ground ginger, and ground cinnamon. Mix well until you have a uniform mixture. Add 10 drops of Rosemary essential oil to the mixture. Rosemary oil can help improve skin health, texture, and promote circulation. If using, add a few drops of vitamin E oil for its skin-nourishing benefits and as a natural preservative. Stir the mixture thoroughly to ensure the essential oil is evenly distributed. Carefully transfer the invigorating sugar scrub mixture into a clean, airtight jar. While in the shower, take a small amount of the scrub and gently massage it onto your damp skin in circular motions, focusing on areas with lymph nodes like the neck and underarms. Rinse off with warm water. After using the scrub, pat your skin dry and follow with a moisturizer to lock in hydration.
Note: As this recipe contains natural ingredients, it's advisable to use the sugar scrub within a few weeks to ensure freshness. Avoid using the scrub on broken or irritated skin.
BY TOBIE SPEARS
Picture a family in rural Guatemala: the parents wake up each morning, their children stirring with hunger pangs. They glance at the empty counter, knowing that once again, they will have to face the day without enough food to nourish their bodies. This isn't an isolated scenario; it's a stark reality for many families in Guatemala, where poverty and malnutrition intertwine to create a formidable challenge. In Guatemala, poverty and malnutrition are deeply entrenched issues that affect countless lives. According to the World Bank, nearly 60% of Guatemalans live below the national poverty line, struggling to afford even the most basic necessities. In rural areas, where poverty rates are even higher, families often face additional challenges such as limited access to education, healthcare, and economic opportunities.
Perhaps the most devastating consequence of poverty in Guatemala is the widespread prevalence of malnutrition, particularly among children. According to UNICEF, Guatemala has one of the highest rates of chronic malnutrition in the world, with almost half of all children under the age of five suffering from stunted growth due to inadequate nutrition. This chronic malnutrition not only jeopardizes the health and well-being of these children but also has long-term implications for their cognitive development and future prospects.
The root causes of poverty and malnutrition in Guatemala are complex and multifaceted. Historical inequalities, limited access to land and resources, and a lack of investment in social services have all contributed to the pervasive poverty that plagues many rural communities. Additionally, natural disasters, such as hurricanes and droughts, exacerbate food insecurity and further deepen the cycle of poverty. Addressing these challenges requires a comprehensive approach that tackles the underlying drivers of poverty and malnutrition. It's not just about providing short-term relief; it's about empowering communities to build a better future for themselves and future generations.
In 2020, as the pandemic brought in-person humanitarian trips to a halt, we faced the stark reality that the needs of the Guatemalan people were only going to escalate due to the countrywide lockdown. Undeterred, my husband and I made a conscious decision to pivot and respond to the crisis by initiating a breakfast program to feed children in need. My husband and I took the lead and committed to providing nutritious meals for 19 children, three times a week, even if we had to do it without any sponsors. To spread the word about our mission, we reached out to friends and family, and the response was heartening. The support from generous sponsors
started to trickle in, allowing us to gradually expand our reach. With the help of these compassionate individuals, we were able to increase the breakfast program to five days a week. We also established a preschool program and incorporated lunches for the children. The unwavering support of our sponsors further empowered us to extend our assistance to cover the educational needs of dozens of children, leaving a lasting impact on their lives. And this is because we believe that investing in education is critical. By ensuring that children have access to quality education, we can break the cycle of intergenerational poverty and provide young people with the skills and knowledge they need to succeed.
In the years that followed, our efforts continued to bear fruit, thanks to the dedicated groups of volunteers who were thrilled to travel and wholeheartedly contribute their time and efforts to make a positive difference in the lives of others. Our impact also extended beyond providing meals. We invested in essential infrastructure, installing wood-burning stoves and water filters, and supporting families to build their homes through loans. Donations of beds, bedding, hairbows, and playdough brought smiles and comfort to those in need. The love and care we shared became a source of hope for the community. In 2022, our progress took a significant leap forward. We acquired our own land and transformed an old house into our Sewing Center, providing opportunities for skills development and empowerment. Through the collective efforts of our volunteers, we painted and repaired the Sewing Center, turning
it into a welcoming space. Our commitment to nourishing the community continued to thrive, with over 33,000 meals donated to those in need in the past year alone. Additionally, we successfully initiated the garden tower project, producing food for our families and promoting sustainability. We believe that by supporting sustainable agriculture and food security initiatives, communities become more resilient to external shocks and mitigate the impact of climate change on food production. By promoting sustainable farming practices, diversifying agricultural production, and strengthening local food systems, we ensure that families have access to nutritious food yearround. Last year alone, we built and installed 917 garden towers which have provided 110,000 meals for hundreds of families for years to come. This year, with the help of our partners, our goal is to build 120 towers a month. It’s incredible how much gets done when we work together, making a difference, one family at a time. With these initiatives in mind, in the face of daunting challenges, there is reason for hope.
The road ahead is long, and the challenges are formidable. It will require collective action, both within Guatemala and beyond, to create a future where every child has the opportunity to thrive, regardless of their circumstances. By working together and investing in sustainable solutions, we can build a brighter future for Guatemala—one where poverty and malnutrition can be relegated to the pages of history.
Connect with Behumanitarian and Tobie: https://linktr.ee/behumanitarian
BY SUZANNE ROSS
As an eternal optimist, I have faith in the divine plan for humanity. This divine plan is laid out like a curriculum containing lessons for our souls to master, both individually and collectively. I believe in an individual and planetary ascension that requires soul mastery for both the human and the collective soul. Here we are on this planet we call home sharing it with 8 billion other family members with whom we are intricately interconnected. In truth, we are all interconnected in the One Great Web of the One Infinite Creator, some Indigenous tribes call Grandmother Spider. Entangled in this web, every thought, emotion, word and action each and every one of us thinks, feels, says and does affects every other living being throughout all of creation. Here on this planet, you could say we are all interwoven in the planetary mind and interconnected in the planetary heart. As a planetary consciousness, we are going through difficult examinations that challenge us to the point where we either expand in empowerment or contract in disempowerment. We either rise up together as a force fueled by love or fall into submission as a mass fueled by fear. The divine plan for this earth school allows those who have chosen unity and love to graduate with a Masters degree in 3D. They will ascend and evolve with their graduating class to 5D. I believe 3D is the training grounds and 4D is a realm where one dances in the light and shadow making choices which reveals their level of consciousness and readiness for ascension.
The more dedicated we are to our own soul mastery, the more we can ascend into higher consciousness. An essential key to personal mastery is harmonizing the dynamics between our mind, body, heart and soul. Motivated not only by our own personal desire to evolve but also dedicated to elevating the planetary consciousness, we can choose to make a sincere commitment to both. Since I believe individual and planetary ascension requires soul mastery for both the human and the collective soul, I have focused on developing effective tools and powerful techniques one can do, teach and share. I have found one of the most effective tools for harmonizing the mind, body, heart and soul is the ascension process through the ascending levels of the chakras, 1-13.
The following ascension journey through the 13 chakras is based upon what I have been shown by my guides and have experienced myself and with my clients. I have found that a close personal examination of each of the types of consciousness seated within each of these wheels, allows us to work on transmuting shadows and clearing blockages that are preventing our kundalini from rising. With repeated healing journeys through the embodied chakras, we can heal and illuminate them for our ascension as we move deeper into
self-love and love for others. Since the journey through the first 7 embodied chakras is well-known, I wanted to present an evolutionary advancement into the upper chakras 8-13.
The 8th gateway chakra, the MerKaba Light Vehicle allows us to soul travel expanding our awareness of cosmic consciousness and giving us greater access to the quantum field. This creates an evolutionary leap into higher consciousness that advances our gifts, skills and abilities as teachers, healers and wayshowers shining the light on the ascension path for others.
The 9th chakra is an OverSoul orb that allows us to reunite with our other soul aspects in higher dimensions of Space-Time. These soul reunions allow us to soul merge with much more advanced and evolved aspects of ourselves who have activated much more of their DNA and have access to much more of their brain. These soul merges have the potential to activate our own dormant DNA and create more synaptic firing in our brain.
The 10th chakra is ultra-celestial in nature and allows us to connect with the angelic and archangelic realms where we are being angels and archangels in service to the planetary spheres. Exposure to this level of angelic consciousness deepens our commitment to love ourselves and one another unconditionally.
The 11th chakra is sonic in nature and when we are focused on this wheel, we are immersed in a high-frequency symphony that raises our love-light quotient.
The 12th chakra is the full spectrum of who we are as a rainbow light-body shimmering with a powerful radiance. Tuning into this 12th chakra allows us to illuminate our rainbow rays from each chakra and emanate a powerful auric field of pure light.
The 13th chakra is the final gateway chakra and can be called the “gateway to ascension”. Once we have perfected our rainbow light body through advanced chakra journeys, we are prepared to ascend through this gateway of ascension.
As we activate each of our own 13 chakras, we activate the divinity within and are returned to our original divine blueprint: the “renewed” human. This personal and planetary activation of our divinity is the illumination of the New 5D Human and the revelation of the New 5D Earth. WA-LA! 5D: A paradise realm where unity, peace and harmony prevail amongst humans who love one another. Let’s do this! Together we can.
With all my love, Suzanne Ross https://suzannerosstranscendence.com https://sedonatranscendenceretreat.com
CREATED BY - DR. DEE
Serves 4
1 cup unsweetened almond milk
4 tablespoons chia seeds
1 tablespoon matcha powder
1 tablespoon agave syrup
1 ripe banana, sliced Sliced almonds or other nuts
Directions:
Serves 4
2 cups unsweetened coconut milk
2 cups frozen strawberries
1 ripe banana
2 tablespoons ground flaxseeds
1 tablespoon agave syrup
1 teaspoon ground maca powder
1/2 teaspoon ground cinnamon
Ice cubes
Directions:
In a mixing bowl or jar, combine the unsweetened almond milk, chia seeds, matcha powder, and agave syrup. Stir well until all the ingredients are evenly mixed. Cover the bowl or jar and refrigerate the mixture for at least 2 hours, or preferably overnight. This allows the chia seeds to absorb the liquid and form a pudding-like consistency. After the chia pudding has set, give it a good stir to break up any clumps and evenly distribute the matcha flavor. Divide the chia pudding evenly among four serving cups or bowls. Top each serving of chia pudding with sliced bananas. Sprinkle sliced almonds or other nuts on top of the chia pudding for added texture and flavor, if desired.
If your strawberries are not already frozen, wash them, remove the stems, and freeze them beforehand. Peel the ripe banana and break it into chunks.
In a blender, combine the almond milk, frozen strawberries, banana chunks, ground flaxseeds, agave syrup, ground maca powder, and ground cinnamon. Optionally, add a few ice cubes if you prefer a thicker consistency for your shake. Blend all the ingredients together on high speed until smooth and creamy. If necessary, stop the blender and scrape down the sides to ensure all ingredients are well incorporated. Taste the strawberry shake and adjust the sweetness or flavoring if needed. Add more maple syrup for extra sweetness or more cinnamon for a stronger flavor, if desired. Once the shake reaches your desired consistency and taste, pour it into serving glasses. Garnish the strawberry shake with a fresh strawberry or a sprinkle of ground cinnamon on top for presentation, if desired.
Serves 12
For the cake:
2 cups gluten-free flour blend
1 cup coconut sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup unsweetened coconut milk
1/3 cup melted coconut oil
2 tablespoons apple cider vinegar
2 tablespoons lemon zest
1 tablespoon orange zest
Directions:
1 cup mixed wild berries
For the coconut buttercream
frosting:
1 cup coconut cream, chilled
1/4 cup coconut oil, softened 1/4 cup maple syrup
1 teaspoon vanilla extract
For garnish:
Fresh berries
Shredded coconut
Lemon and orange slices
Preheat your oven to 350°F (175°C). Grease three 6-inch round cake pans with coconut oil and line the bottom with parchment paper. In a large mixing bowl,
whisk together the gluten-free flour blend, coconut sugar, baking powder, baking soda, and salt. Whisk together the almond milk, melted coconut oil, apple cider vinegar, lemon zest, and orange zest. Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix. Gently fold in the mixed wild berries. Divide the batter evenly among the prepared cake pans. Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted into the center of the cakes comes out clean. Remove from the oven and let the cakes cool in the pans for 10 minutes, then transfer them to a wire rack to cool completely. In a mixing bowl, beat the chilled coconut cream, softened coconut oil, maple syrup, and vanilla extract until smooth and creamy. Place in the refrigerator to firm up slightly if needed. Once the cakes are completely cooled, place one cake layer on a serving plate or cake stand. Spread a layer of coconut buttercream frosting over the top of the cake layer. Repeat with the remaining cake layers and frosting, stacking them on top of each other. Use the remaining coconut buttercream frosting to frost the top and sides of the cake.
Serves 12
1 cup dried apricots
1 cup pitted dates
Zest of 1 orange
Zest of 1 lemon
Juice of 1/2 orange
Juice of 1/2 lemon
1 cup rolled oats gluten-free
1/2 cup shredded coconut
1/4 cup almond flour
1 teaspoon vanilla extract
Pinch of salt
Directions:
Pit the dates if they're not already pitted. Zest the orange and lemon, and squeeze the juice from both. In a food processor, combine the dried apricots, pitted dates, orange zest, lemon zest, orange juice, and lemon juice. Blend until the mixture forms a sticky paste. Add the rolled oats, shredded coconut, almond flour, vanilla extract, and a pinch of salt to the food processor with the apricot-date mixture. Pulse the mixture in the food processor until everything is well combined and forms a dough-like consistency. It should stick together when pressed between your fingers. Take small portions of the mixture and roll them into balls using your hands. If the mixture is too sticky, you can wet your hands slightly with water. Roll each bliss ball in shredded coconut until evenly coated. Place the bliss balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
Serves 12
For the cake:
2 cups gluten-free flour blend
1 cup coconut sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup canned coconut milk
1/2 cup unsweetened applesauce
1/4 cup coconut oil, melted
2 tablespoons lime zest
2 tablespoons lime juice
1 teaspoon vanilla extract
For the glaze:
1 cup powdered sugar
2-3 tablespoons lime juice
1 tablespoon lime zest
Shredded coconut and lime slices
Directions:
Preheat your oven to 350°F (175°C). Grease a 9x13-inch baking dish with coconut oil or line it with parchment paper. In a large mixing bowl, whisk together the gluten-free flour blend, coconut sugar, baking powder, baking soda, and salt. In another bowl, combine the canned coconut milk, unsweetened applesauce, melted coconut oil, lime zest, lime juice, and vanilla extract. Mix until well combined. Pour the wet ingredients into the dry ingredients and stir until just combined. Be careful not to overmix. Pour the batter into the prepared baking dish and spread it out evenly with a spatula. Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted into the center comes out clean. While the cake is baking, prepare the glaze. In a small bowl, whisk together the powdered sugar, lime juice, and lime zest until smooth. Adjust the consistency by adding more lime juice if needed. Once the cake is done baking, remove it from the oven and let it cool completely in the baking dish. Once cooled, drizzle the lime glaze evenly over the top of the cake.
Serves 6
For the Spicy Teriyaki Salmon:
6 salmon fillets, skinless
1/2 cup coconut aminos
1/4 cup maple syrup
2 tablespoons rice vinegar
2 cloves garlic, minced
1 teaspoon grated ginger
1 teaspoon sriracha sauce
2 tablespoons olive oil
Directions:
Salt and pepper to taste
Sesame seeds and sliced green onions
For the Green Beans:
1 pound green beans, trimmed
2 tablespoons olive oil
Salt and pepper to taste
For the Rice:
2 cups cooked rice
In a small bowl, whisk together the coconut aminos, maple syrup, rice vinegar, minced garlic, grated ginger, and sriracha sauce. Place the salmon fillets in a shallow dish or resealable plastic bag. Pour half of the teriyaki sauce over the
salmon, reserving the remaining sauce for later. Allow the salmon to marinate for at least 30 minutes in the refrigerator. Heat olive oil in a large skillet over medium-high heat. Remove the salmon fillets from the marinade and discard any excess marinade. Season the salmon fillets with salt and pepper. Place them in the skillet and cook for 4-5 minutes on each side, or until the salmon is cooked through and flakes easily with a fork. Brush the cooked salmon with the remaining teriyaki sauce. Remove from heat and set aside. In a separate skillet, heat olive oil over medium heat. Add the trimmed green beans and sauté for 5-7 minutes, or until they are tender-crisp. Season with salt and pepper to taste. Divide the cooked rice among serving plates or bowls. Top each serving with a portion of green beans. Place a spicy teriyaki salmon fillet on top of the rice and green beans. Garnish with sesame seeds and sliced green onions, if desired.
Serves 8
For the Chickpea Burgers:
2 cans (15 ounces each) chickpeas, rinsed
1/2 cup gluten-free rolled oats
1/4 cup finely chopped red onion
2 cloves garlic, minced
1/4 cup chopped fresh parsley
1 tablespoon ground flaxseed meal
3 tablespoons water
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil, for cooking
For Serving:
Gluten-free burger buns
Sliced avocado
Tomato slices
Red onion slices
Lettuce or spinach leaves
Your favorite condiments
Directions:
In a small bowl, mix together the ground flaxseed meal and water. Let it sit for 5-10 minutes to thicken and form a gel-like consistency. This will act as a binder for the burgers. In a food processor, pulse the drained and rinsed chickpeas until they are coarsely mashed but still have some texture. Transfer the mashed chickpeas to a large mixing bowl. Add the gluten-free rolled oats, chopped red onion, minced garlic, chopped parsley, flaxseed egg, ground cumin, paprika, turmeric, salt, and black pepper. Mix until well combined. Divide the mixture into 8 equal portions and shape each portion into a burger patty. Heat olive oil in a large skillet over medium heat. Once the oil is hot, add the chickpea burger patties to the skillet. Cook for 4-5 minutes on each side, or until golden brown and crispy. If using burger buns, lightly toast them. Place a chickpea burger patty on the bottom half of each burger bun. Top with sliced avocado, tomato slices, red onion slices, and lettuce or spinach leaves. Add your favorite condiments on top. Place the top half of the burger bun on top.
Serves 6
2 tablespoons olive oil
1 large onion, finely chopped
3 cloves garlic, minced
4 medium beets, peeled, grated
2 large carrots, peeled, grated
2 medium potatoes, peeled, diced
4 cups vegetable broth
Directions:
2 cups water
1 tablespoon apple cider vinegar
1 teaspoon dried dill
Salt and pepper to taste
Juice of 1 lemon
Vegan sour cream or coconut yogurt
Fresh dill, chopped
Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant, about 5 minutes. Add the grated beets, grated carrots, and diced potatoes to the pot. Stir to combine with the onions and garlic. Pour in the vegetable broth and water, and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the vegetables are tender. Stir in the apple cider vinegar, dried dill, salt, and pepper to taste. Adjust seasoning as needed. Squeeze in the juice of 1 lemon and stir to combine. Taste and adjust seasoning if necessary.
Serves 12:
6 cups fresh or frozen blueberries
1/2 cup maple syrup
1/4 cup freshly squeezed lemon juice
1/2 cup water
Directions:
If using fresh blueberries, rinse them under cold water and remove any stems. In a blender or food processor, combine the blueberries, maple syrup, lemon juice, and water. Blend until smooth and well combined. If the mixture is too thick, you can add a little more water to help it blend. If you prefer a smoother texture, you can strain the mixture through a fine-mesh sieve to remove any pulp or seeds. This step is optional. Transfer the blueberry mixture to a shallow dish or baking pan and place it in the refrigerator to chill for at least 1 hour, or until completely cold. Once the mixture is cold, pour it into an ice cream maker and churn according to the manufacturer's instructions until it reaches a smooth and creamy consistency. Serve the blueberry sorbet immediately for a soft-serve consistency, or transfer it to a freezer-safe container and freeze for an additional 2-3 hours for a firmer texture. Scoop the blueberry sorbet into bowls or cones and garnish with fresh blueberries, mint leaves, or a drizzle of maple syrup if desired.
Serves 4
For the chicken filling:
2 boneless, chicken breasts, cooked
1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
Salt and pepper to taste
1/2 cup canned black beans, rinsed
For the corn and tomato salsa:
1 cup corn kernels
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 1 lime
Salt and pepper to taste
For assembling:
4 gluten-free tortillas
Avocado slices, for serving
Fresh cilantro, for garnish
Lime wedges, for serving
Directions:
Heat olive oil in a skillet over medium heat. Add diced onion and minced garlic, and sauté until softened, about 3-4 minutes. Add shredded chicken to the skillet, along with ground cumin, chili powder, salt, and pepper. Stir well to combine and cook for another 2-3 minutes. Add black beans to the skillet and cook for an additional 2-3 minutes until heated through. Remove from heat and set aside. In a mixing bowl, combine corn kernels, cherry tomatoes, red onion, and chopped cilantro. Squeeze fresh lime juice over the salsa and season with salt and pepper. Toss to combine and set aside. Warm the gluten-free tortillas according to package instructions. Divide the chicken filling evenly among the tortillas, placing it in the center of each tortilla. Top the chicken filling with a generous spoonful of corn and tomato salsa. Add avocado slices on top of the salsa. Fold the sides of the tortillas over the filling, then roll them up tightly to form burritos.
Serves 4
For the Green Falafel:
1 can (15 oz) chickpeas, rinsed
1 cup packed fresh spinach leaves
1 cup packed fresh parsley leaves
2 cloves garlic, minced
2 tablespoons tahini
2 tablespoons lemon juice
1 teaspoon ground cumin
1/2 teaspoon ground coriander
Salt and pepper to taste
2-3 tablespoons chickpea flour
2 tablespoons olive oil, for cooking
For the Bowl:
2 cups cooked quinoa or brown rice
2 cups broccoli florets, steamed or roasted
1 ripe avocado, sliced
1 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup fresh cilantro leaves, chopped
Tahini dressing or your favorite dressing, for drizzling
Directions:
In a food processor, combine the chickpeas, spinach, parsley, garlic, tahini, lemon juice, cumin, coriander, salt, and pepper. Pulse until the mixture comes together but is still slightly chunky. Transfer the mixture to a mixing bowl. If the mixture is too wet, add chickpea flour, 1 tablespoon at a time, until you can form patties without them falling apart. Divide the mixture into 4 equal portions and shape each portion into a patty. Heat olive oil in a large skillet over medium heat. Add the falafel patties to the skillet and cook for 3-4 minutes on each side, or until golden brown and crispy. Divide the cooked quinoa or brown rice among four serving bowls. Top each bowl with steamed or roasted broccoli florets, sliced avocado, cherry tomatoes, red onion slices, and fresh cilantro. Place a cooked green falafel patty on top of each bowl. Drizzle tahini dressing or your favorite dressing over the bowl.
Serves 6
For the Salad:
1 cup quinoa, rinsed
2 cups water or vegetable broth
1 cup radishes, thinly sliced
1/2 cup fresh basil leaves, chopped
1/4 cup crumbled vegan feta cheese
Salt and pepper to taste
For the Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste
Directions:
In a medium saucepan, bring the water or vegetable broth to a boil. Add the rinsed quinoa to the boiling water, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Then fluff the quinoa with a fork and let it cool to room temperature. Wash the radishes and remove the tops and tails. Thinly slice them using a sharp knife or a mandoline slicer. Wash the basil leaves and pat them dry with a paper towel. Chop the basil leaves finely. In a large mixing bowl, combine the cooked quinoa, sliced radishes, chopped basil, and crumbled vegan feta cheese. Season with salt and pepper to taste. In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined. Pour the dressing over the quinoa salad and toss until everything is evenly coated.
Serves 6
For the Salad:
4 medium beets, cooked, peeled, thinly sliced
2 oranges, peeled and segmented
2 grapefruits, peeled and segmented
1/4 cup fresh parsley leaves, chopped
1/4 cup fresh mint leaves, chopped
1/4 cup walnuts, chopped
1 tablespoon sesame seeds
Salt and pepper to taste
For the Dressing:
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon maple syrup
1 teaspoon Dijon mustard
Salt and pepper to taste
Directions:
Wash the beets thoroughly and trim off the tops and roots. Place the beets in a large pot of boiling water and cook until tender, about 30-40 minutes, depending on the size of the beets. Once cooked, remove the beets from the water and let them cool. Peel the beets using a paper towel to rub off the skin. Slice the beets thinly and set aside. Peel the oranges and grapefruits, removing as much white pith as possible. Cut them into segments and set aside. Arrange the sliced beets, orange segments, and grapefruit segments on a serving platter or individual plates. Sprinkle chopped parsley and mint leaves over the top of the salad. If using, sprinkle chopped walnuts and sesame seeds over the salad for added texture and flavor. Season with salt and pepper to taste. In a small bowl, whisk together olive oil, balsamic vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.
Serves 6
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 pound (450g) asparagus, chopped
1 medium potato, peeled and diced
4 cups vegetable broth
1 cup coconut milk
1 tablespoon lemon juice
Salt and pepper, to taste
Fresh parsley, chopped, for garnish
Directions:
Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant, about 5 minutes. Add the chopped asparagus and diced potato to the pot. Stir to combine with the onions and garlic. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the vegetables are tender. Once the vegetables are tender, use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth. Be careful, as hot liquids can expand in a blender. Stir in the coconut milk and lemon juice. Season with salt and pepper to taste. Adjust seasoning as needed.
Serves 12
4 ripe pears, peeled, diced
4 cups water
1/2 cup fresh lime juice
1/4 cup fresh lemon juice
1/4 cup agave syrup
Ice cubes, for serving Lime slices, for garnish
Fresh mint leaves, for garnish
Directions:
Serves 4
2 ripe bananas, frozen
1 cup mixed wild berries
1/2 cup unsweetened almond milk
1 tablespoon ground flaxseed
1 tablespoon chia seeds
1 tablespoon hemp seeds
1 tablespoon agave syrup
Peel, core, and dice the pears. Juice the limes and lemons to obtain fresh lime and lemon juice. In a blender, combine the diced pears and water. Blend until smooth to create a pear puree. In a large pitcher, combine the pear puree, fresh lime juice, fresh lemon juice, and maple syrup or agave syrup. Stir well to combine and dissolve the sweetener. Taste the lemonade and adjust the sweetness or tartness to your preference by adding more agave syrup if needed. Refrigerate the pear adrenal lime lemonade for at least 1-2 hours to chill and allow the flavors to meld together. Fill glasses with ice cubes. Pour the chilled pear adrenal lime lemonade into the glasses. Garnish each glass with a slice of lime and a fresh mint leaf, if desired. Stir gently before serving.
Toppings: sliced fresh fruit, shredded coconut, granola, nuts, seeds, etc.
Directions:
In a blender, combine the frozen bananas, mixed wild berries, unsweetened almond milk, ground flaxseed, chia seeds, hemp seeds, and agave syrup. Blend until smooth and creamy. If the mixture is too thick, you can add more almond milk as needed to achieve your desired consistency. Pour the smoothie mixture into serving bowls. Top the smoothie bowls with your favorite toppings, such as sliced fresh fruit, shredded coconut, granola, nuts, seeds, etc.
BY SAMANTHA TRADELIUS
Being a do-good junkie is more than just a phrase I toss around; it's the essence of who I am. My name is Samantha, and I've dedicated my life to making a positive impact in the world. As the founder and Executive Director of the Sparkle Foundation, my journey began over two decades ago with a simple desire to create change, armed with nothing but determination and a heart full of compassion.
I vividly recall the moment when I embarked on this mission.
With limited resources at my disposal, I delved into researching existing charities, hoping to find one that aligned with my values of transparency and accountability. However, what I discovered was a lack of clarity in how many organizations operated and utilized their funds. Faced with this realization, I made a bold decision: if I couldn't find the organization I was seeking, I would create it myself.
Thus, with a leap of faith, I started small, assisting just two families in need during my inaugural year. Undeterred by the challenges, I persevered, and with each passing year, the Sparkle Foundation grew, touching the lives of more families in California. By 2016, after years of grassroots efforts and dedication, the Sparkle Foundation officially came into being, allowing us to expand our reach and impact even further.
Over the past eight years, our organization has flourished, serving over 10,000 individuals and raising an impressive $2 million in funds. Our mission remains steadfast: to provide support and assistance to single mothers, a demographic often overlooked and underserved. This focus stems from personal experience, as I witnessed the struggles faced by my own grandmother, Barbara Jean, who bravely navigated
single motherhood in an era that offered little support or understanding.
Through our initiatives, such as the Holiday Gift Drive, Enrichment Scholarships, and Microloans, we strive to uplift and empower single mothers, offering them the assistance they need to thrive. Their stories resonate deeply with me, reminding me of the strength and resilience exhibited by my grandmother and countless others like her.
What sets the Sparkle Foundation apart is our unwavering commitment to transparency and integrity. Despite our growth and success, our board and operations remain entirely volunteer-based, ensuring that every dollar donated directly benefits those we serve. This dedication to ethical practices is a source of immense pride for me and reinforces our organization's values.
Reflecting on the past 21 years, I am filled with a profound sense of fulfillment, gratitude, and humility. The journey has been challenging at times, but the impact we've made has made every obstacle worthwhile. More than anything, I've learned that the truest form of fulfillment comes from serving others and fostering a sense of community.
As I continue this journey, I remain steadfast in my belief that doing good not only benefits those we serve but also nourishes our own souls. Each act of kindness, no matter how small, has the power to illuminate the world with hope and compassion. Together, let us continue to spread the spark of positivity, one act of kindness at a time.
Connect with Samantha: https://linktr.ee/Stradelius
BY JULIE MICHELSON
In addition to great weather, lots of outdoor time, and friends and family, summertime is full of fresh, delicious, nutritious, seasonal produce.
Eating seasonally means enjoying foods at the time of year they are naturally harvested. Aligning your diet with the rhythm of the seasons can support your body’s nutritional needs. Eating with the seasons naturally supports you in having variety in your diet. This benefits your health because different vegetables and fruits have different nutrients and health benefits.
Seasonal eating promotes creativity in the kitchen. Exploring new recipes and different cooking methods for seasonal produce will keep you out of a cooking rut. Summer is a great time of year to find vegetables you may not be familiar with. It is fun to experiment and find new favorites.
The summer season offers fruits and veggies bursting with flavor and health-supporting nutrients.
Berries: Strawberries, blueberries, raspberries, and blackberries are not only delicious but also packed with antioxidants, which help fight inflammation and protect your body against disease. As sweet and delicious as they are, they are the most blood-sugar-friendly fruits you can eat. Incorporating berries into your diet can support heart health, improve blood sugar levels, and boost your immune system. Berries make a great summertime dessert.
Cucumbers: Crisp and refreshing cucumbers are mostly water, making them perfect for hydration. They also contain vitamin K, which is important for blood clotting and bone health. Add them to salads and sandwiches, or enjoy them as a crunchy snack with your favorite dip.
Zucchini: This summer squash is very versatile! It can be grilled, roasted, spiralized into noodles, or baked into zucchini bread. Zucchini is high in fiber, vitamins A, C, and B6, and manganese, making it a great addition to your summer diet.
Tomatoes: A staple of summer gardens (for those who can eat nightshades), tomatoes are rich in vitamins A, C, and K and are one of the best sources of the antioxidant lycopene. Lycopene has been linked to reduced risk of heart disease and cancer. Tomatoes are incredibly versatile, perfect for salads, sauces, or sliced with a dash of salt.
Leafy Greens: Spinach, kale, and Swiss chard thrive in summertime and are powerhouses of vitamins A, C, and K, calcium, iron, and fiber. These nutrients support bone health, vision, and immune function. Leafy greens are perfect for salads, smoothies, or sautéed as a side dish.
Melons: Watermelon, cantaloupe, and honeydew can hydrate on a hot summer day due to their high water content. They are also a good source of vitamins, potassium, and antioxidants. Enjoying a slice of melon can be a refreshing way to cool down and stay hydrated. *Coach’s tip – eat your melon with healthy fats or protein (like nuts) to avoid a sugar spike.
Incorporating summer superfoods into your daily meals will not only enhance the flavor on your plate but will also make a significant contribution to your overall health and wellness.
Summer is the perfect time to connect with your local food scene through farmers’ markets, farm stands, and community-supported agriculture (CSA) programs.
Farmers’ Markets: These fun markets allow local farmers to bring their freshest produce directly to you. The farmers are often happy to chat about their unique varieties and share tips on preparing their produce for great results.
Farm Stands: Another great way to connect with local growers is to stop at a local farmstand where you will find fresh, seasonal produce direct from their fields.
Community-Supported Agriculture (CSA): Joining a CSA is a great way to support your local farmers. It involves purchasing a “share” of their harvest, which creates stability for the farmers while providing you with fresh, local produce all summer long. CSA boxes often include a mix of vegetables and fruits, encouraging you to try new ingredients and add diversity to your plate. I have found some of my favorite vegetables through CSAs.
Ask Questions: Farmers are a great resource for storing and preparing fruits and vegetables. They are usually happy to share!
Be Adventurous: Use your visits to the fam stand or farmers’ market to expand your palate. Plan to try new produce or a new variety when you go.
Plan Seasonal Meals: Let your market haul (or CSA box) steer your weekly menu, which will result in more creative and nutritious meals.
Make it a Family Affair: Whether you have planted a garden or decided to frequent your local farmers’ market, including the family in the produce selection and the cooking can be a bonding experience.
Summer is a season of abundance, offering a natural way to enhance our health and well-being. By embracing seasonal eating, we enjoy the freshest flavors and support our bodies, communities, and the planet. I encourage you to explore the vibrant world of summer produce and discover the joy and vitality it can bring to your life.
Connect with Julie Michelson: https://navigatewellness. health/
BY ELIZABETH MARSHALL
Have you ever thought about whether your body is getting the vitamins and nutrients that it needs to function optimally?
The majority of people don’t (which is one of the many reasons why we’re experiencing so many rampant health crises in our society), but many people begin thinking about it more once they hit their mid thirties and early forties and the inevitable breakdown of certain systems begins to occur.
Supplementation becomes important as you age because nutrient absorption and metabolism tend to decline, leading to potential deficiencies. Additionally, certain vitamins and minerals become more critical for maintaining overall health and preventing age-related diseases such as osteoporosis, cognitive decline, and cardiovascular issues. Supplementation can help bridge nutritional gaps and support optimal health and well-being as you age. But, as always, it's essential to consult with a healthcare professional before starting any new supplements to ensure they are appropriate for your individual needs and won't interact with any medications you may be taking. Supplementation is unique for every person depending on their age, gender, goals and current level of health, but there ARE several things that everyone can and should take daily in order to function better and assist in preventative maintenance for their body. Remember- it’s ALWAYS easier and better to prevent something before it starts than it is to fix it later.
That being said, here are the daily supplements that I personally take and that I recommend to every single one of my clients, regardless of their age, gender or current level of health in order to feel their best and protect their body for as long as possible:
1.) Magnesium- this mineral has literally changed my life. I take 450mg before bed every night, and my mood, sleep and general sense of ease and relaxation have all dramatically improved. In addition to being fantastic for sleep, mood and overall nervous system support, magnesium may help alleviate muscle cramps and spasms and contribute to better bone density, which may help
reduce the risk of osteoporosis. Magnesium also helps regulate insulin sensitivity and glucose metabolism, potentially reducing the risk of type 2 diabetes. And some research suggests that magnesium may help prevent or reduce the severity and frequency of migraines.
It’s natural, cheap and with a long list of potential benefits like this, there’s no reason not to try it for a few weeks to see if it makes a difference for you.
2.) Vitamin C- it’s essential to consume a balanced diet rich in fruits and vegetables, which are natural sources of vitamin C. However, most people don’t get enough fruits and vegetables in their daily diets, so taking 1,000mg of vitamin C in a capsule or a powder that’s dissolved in water every day can have tremendous benefits for your overall health.
Vitamin C is well known for its role in supporting the immune system. It helps stimulate the production of white blood cells, which are essential for fighting off infections and viruses.
Vitamin C is also a powerful antioxidant that helps protect cells from damage caused by free radicals. It can help reduce oxidative stress and inflammation in the body and is necessary for the synthesis of collagen, a protein that is crucial for maintaining the health of skin, joints, bones, and other connective tissues, which helps with the appearance and elasticity of your skin.
Vitamin C also helps with allergy relief and stress reduction, and may be good for your heart health, eye health and ability to absorb iron from foods.
3.) Superfood powders- Red and green powders, also known as superfood powders or greens powders, are dietary supplements made from a blend of various fruits, vegetables, herbs, and other plant-based ingredients. They are typically rich in vitamins, minerals, antioxidants, and phytonutrients, offering numerous health benefits for people who don’t get enough fruits and veggies in their daily diet (which is the vast majority of us).
Here’s a breakdown of red and green powders:
Green powders: These typically contain a mixture of nutrient-dense green vegetables such as kale, spinach, broccoli, and spirulina, along with other ingredients like wheatgrass, barley grass, and chlorella. They are high in chlorophyll, vitamins (such as vitamin K and folate), minerals (such as magnesium and potassium), antioxidants, and fiber. Green powders help support detoxification, boost energy levels, improve digestion, and enhancing overall health and well-being. Red powders: These usually include a combination of red fruits and vegetables such as berries (e.g., strawberries, raspberries, blueberries), beets, tomatoes, pomegranates, and red bell peppers. Red powders are rich in vitamins (particularly vitamin C), minerals (such as potassium and manganese), antioxidants (such as anthocyanins and lycopene), and phytonutrients. They’re great for supporting heart health, promoting healthy aging, enhancing skin health, and reducing inflammation.
Both red and green powders can be conveniently added to smoothies, juices, water, or other beverages as a quick and easy way to boost nutrient intake. You can also buy them in capsules from companies like Balance of Nature. However, it’s essential to choose high-quality products made from organic ingredients without added sugars, fillers, or artificial additives, so always be sure to read labels and reviews and know what it is that you’re buying.
4.) A daily multivitamin- there are many to choose from, so just choose a reputable brand and a formula that you like.
Connect with Elizabeth: www.ThighsOverThirty.com
BY JOHN DANIEL
What does being the Boss of your life look like? What must you do or overcome in order to become a Boss?
Adversity. Awareness. Identity creation. Grit. Time. In the pages of my story, adversity has always been the first chapter. A story which does not reflect a 'traditional' upbringing. A story that turned out to be the power source and fuel to becoming the Boss of my life. Being the Boss of your life may not be an easy feat, but what comes with it is priceless. But what constitutes being a “Good Boss”? It means you show up in this world with confidence, high energy, and respect for yourself, which you inherently mold for your family, coworkers, employees, and most importantly, yourself. Priceless.
In this article I invite you to pocket the concept of becoming your own Boss. Embrace adversity and awareness through my story and the lessons I have learned through life’s undeniable challenges which have molded the confident, high energy and respectable person I am today. I share the ways you can become the highest, most optimized version of yourself and become the Boss of your life by looking in the mirror and asking yourself one question and answering it with brutal honesty. “Do I like what I see?”
Adversity with Awareness
Raised in the shadows of addiction, depression, and absence of my biological father, my early years were marked by struggle. Acceptance was a foreign concept, replaced instead by the relentless pursuit of mind and body alignment. Amidst the darkness, however, there was hope—a passion for sports that provided me with structure and purpose.
When we can shift our mess into our message and then show gratitude for the things that mold us, the flowers of our souls begin to blossom. The truth is, our story does not have to begin this way in order to grow the flowers within the depths of our soul. Each of us has the power to tap into what is truly inside of us, using the themes outlined in this article. Challenges were the bricks with which my life's foundation was laid. Yet,
little did I know, these very obstacles would become the cornerstone to become the Boss of my life, just as your challenges may shape your story. Wrestling with
Transitioning from the intense world of Collegiate Wrestling and having great success, to the uncharted territory of post-graduation and the corporate world, life was an experience of self discovery. The absence of a father figure left a void that threatened to consume me. I sought peace in unhealthy coping mechanisms influenced by drugs and alcohol. I found myself teetering on the brink of self-destruction. I was grappling with my identity and who I was becoming. Quickly coming to realize, I strayed further and further from the peace I was searching for the more I self soothed with these habitual coping mechanisms.
Reflecting on the darkest moment of my journey, I reached a point where I didn't want to be alive anymore. It was a night suffocated by the weight of toxic patterns and emotional exhaustion. A pivotal moment where despair and determination to be the Boss of my life collided.
From the depths of despair, a revitalized spirit emerged from inside of me. An unwavering commitment to reshape my narrative, I embarked on a transformative journey of self-discovery. This expedition was propelled by the realization that adversity, rather than a deterrent, could serve as a catalyst for personal growth and development.
First step in becoming a Boss; get to the gym. By embracing my past, I understood the seeds of confidence and high energy through mind and body alignment. It was a faint feeling, but it was still inside of me. One day at a time, one rep at a time, the gym became a playground for self exploration. How hard can I push myself? How much stronger can I get? Then after a few weeks of consistency, something clicked. This is a direct correlation to life and how I perceive and navigate through the challenges that encompass it.
Months went by, and as the months turned into years, each workout brought new levels of self-discovery.The negative feedback loops that used to hold me captive started to shift into positive self talk and acknowledgement of my increasing self worth.
As the subconscious momentum began to build with my increase of energy to show up in this world as a more optimized version of myself, new doors started to open. After experimenting with several "side hustles" in an attempt to break free from a soul-draining occupation, I had a profound revelation: the synergy of mind and body alignment, coupled with consistency in the gym, ignited me to become the Boss of my life.
This newfound awareness nurtured within me a sense of purpose and drive, propelling me forward on a lifelong mission. Help as many high-level achievers as possible water the seeds buried deep within themselves, guiding them towards self-mastery and understanding the true power behind mind and body alignment, like I have achieved in my own life. From adversity bloomed resilience, from struggle sprouted strength.
Time
Today, as a successful business owner and visionary leader, my journey stands as a testament to the relentless human spirit. Through adversity, I discovered my true calling—to inspire others to overcome their own obstacles and reach unprecedented heights of achievement. It is a journey that is defined by the unwavering commitment to rise above challenges, rather than their absence.
As I reflected on what started this whole journey, it became very clear to me what it requires for you to do the same. The pivotal question that initiated this transformative process,“Do I like what I see in the mirror?” But what did it require to fully grasp the adjustments needed? TIME. Which leads me to the next pillar of being a great Boss. Time optimization.
With only 24 hours in a day, you must optimize your habits, rituals, and routines and analyze the constraints that inhibit you from moving the needle in aligning your mind and body. Through prioritization and boundaries, you can carve out the necessary time for self-care and personal development. By identifying your most important tasks and allocating dedicated time for exercise, meditation, and reflection, you can optimize your daily schedule to enhance both your physical and mental well-being.
Setting clear boundaries will maximize your time and energy. Learning to say no to activities and commitments that do not align with your goals and values, allows you to focus on what truly matters. By establishing boundaries around your time and resources, you can create a supportive environment that fosters growth and success in both your personal and professional life.
In essence, time optimization is about making deliberate choices and commitments that prioritize your health and fitness. By managing your time effectively and setting boundaries, you can create the space and opportunity to cultivate a fit mind and body, ultimately empowering you to become the best version of yourself and lead with confidence and clarity to become the Boss of your life.
Congruency is powerful. When you are who you say you are - people see that. When you aren’t, people see that too. The problem is, sometimes your ego can look out for your feelings before it sees the parts of you that need to change to become better. When this happens, we tell ourselves we’re “good as-is''. But when your ego protects your feelings, ironically, it ruins our image, because incongruence and leadership cannot co-exist.
You can’t fully take care of others while not taking care of yourself. You can’t expect more from others than you expect from yourself. That’s why the best leaders are brutally honest with self assessment. They choose to see the truth over faking perfection and understand that neglecting one aspect of life inevitably affects the others. That's why they know that being out of shape limits closeness in relationships, energy for their kids, respect for themselves, and the ability to show up at work or lead a team. Getting fit is deeper than a “look”. It’s about embodying holistic strength. Discerning the difference between activities that waste time and activities that move the needle. Being willing to prioritize long term health and success over short term gratification. This not only benefits you - but also your families, your teams, and anyone else you lead.
If you couldn’t say a word, what values would your body communicate to the people who look up to you?
To those navigating their own trials and tribulations, I offer a beacon of hope—a reminder that within every setback lies the seed of opportunity, waiting to be cultivated. My story serves as a testament to the resilience of the human spirit and the transformative power of perseverance to become the Boss of your life.
In the end, it is not the adversity we face that defines us, but rather our response to it. As my journey illustrates, it is possible to emerge from the darkness stronger, wiser, and more determined than ever before. In the crucible of adversity, true greatness is forged. The way you do one thing, is the way you do everything. Now, when asking my friends and family to describe me in one word they say “Disciplined”.
Connect with John: www.simplesavagefitness.com/timemanagementguide
BY DR. TAWNIE
For the last decade cardiologists have been zeroing in on sleep health related to heart function, and have found a culprit in heart disease…poor sleep, equals weak heart. A major contributor to atrial fibrillation is obstructive sleep apnea. Atrial fibrillation (AFib) is a common heart rhythm disorder characterized by irregular and often rapid heartbeats. In AFib, the electrical signals in the atria (the upper chambers of the heart) become disorganized, leading to chaotic contractions or quivering instead of the normal coordinated contraction. This can result in inefficient pumping of blood and an increased risk of blood clots forming in the heart. AFib is typically caused by abnormalities or damage to the heart's structure, such as high blood pressure, coronary artery disease, heart valve disorders, congenital heart defects, or other conditions that strain or damage the heart. It is not just sleep apnea that can throw you out of sinus rhythm, but poor sleep hygiene is just as dangerous as it can be directly responsible. Who would have thought sleep had such a vital role in our physical health as much as it really does.
Sleep plays a critical role in maintaining heart health, primarily through the restorative processes that occur during the non-rapid eye movement (NREM) stages of sleep. During this time, the body undergoes various physiological changes that help reduce stress on the heart and promote overall cardiovascular health.
Chronic sleep deprivation or fragmented sleep can disrupt these essential processes, leading to negative impacts on heart health. This disruption can manifest increased cholesterol levels, and a higher risk of cardiovascular events such as heart attacks and strokes. Additionally, conditions like obesity and diabetes, which are closely linked to inadequate sleep, further exacerbate heart health issues.
Sleep deprivation indeed plays a significant role in the development and progression of coronary heart disease (CHD), also known as coronary artery disease (CAD). CHD occurs when plaque builds up in the arteries, leading to a condition called atherosclerosis, which narrows and hardens the arteries, reducing blood flow to the heart.
Research has shown that sleep deprivation can contribute to atherosclerosis by triggering chronic inflammation, which is linked to the formation of plaque in the arteries. This chronic inflammation involves the accumulation of white blood cells, which are part of the immune system, in the arterial walls. Sleep deprivation can also affect blood pressure regulation. Hypertension, or high blood pressure, strains the arteries, making them less effective at delivering blood to the heart. Over time, this can contribute to the development and progression of coronary heart disease.
Therefore, addressing sleep deprivation and ensuring adequate, quality sleep is crucial in reducing the risk of coronary heart disease and maintaining overall cardiovascular health.
Insufficient or poor-quality sleep has been linked to an increased risk of congestive heart failure (CHF). Studies suggest strong associations between various sleep problems and an elevated risk of heart failure. Individuals who slept less than seven hours per night were found to have a higher risk of developing heart failure. Additionally, other indicators of unhealthy sleep, such as insomnia symptoms, daytime sleepiness, snoring, and being a night owl, were also associated with an increased likelihood of heart failure.
Moreover, studies have highlighted that the presence of multiple signs of unhealthy sleep further amplified the risk of heart failure. This underscores the importance of addressing sleep problems comprehensively to mitigate the risk of cardiovascular issues, including CHF..
Scott Strech, a Chief Administrative Officer of Eisenhower’s cardiovascular institute states that “Atrial Fibrillation (a-fib) is a global epidemic. There are an estimated 30 million people across the globe suffering from this affliction, nearly 12 million in the United States alone. Approximately 9% of people over 65 live with this diagnosis. It is the most common cardiac arrhythmia.”
Scott continues to emphasize the severity and pin points that “Obstructive Sleep Apnea is very common in patients with afib. These two conditions can cause
a significant impact on the quality of life for patients. Imagine rarely having a good night sleep coupled with having an irregular heart rhythm that impacts nearly every aspect of your life. One very easy way to test for sleep apnea is a home sleep study. Best practices suggest every patient with afib should have a sleep study. A home sleep study is an easy way to determine if you need further testing. It can be as simple as wearing a ring for a couple of nights. If you have afib and have not had a sleep study, talk to your physician today about it.”
Therefore, prioritizing good sleep hygiene and ensuring an adequate amount of quality sleep each night is crucial for maintaining a healthy heart and overall well-being. While there's no single solution that guarantees improvement, specific tips frequently aid individuals with heart issues in achieving better sleep. To improve sleep quality while dealing with heart concerns, it's essential to develop relaxation strategies. Anxiety associated with heart issues can hinder sleep, but techniques such as deep breathing, yoga, light stretching, and mindfulness meditation can help ease the mind. Additionally, maintaining a consistent sleep schedule is crucial for promoting healthy and stable sleep patterns.
If you or anyone you know needs help with their sleep, please reach out to your local Doctor or you may contact our sleep team at Sound Sleep Consultants.
Connect with Dr. Tawnie: soundsleepconsultants.com
“Life is like a film camera, Focus on what is important, capture the good times, develop from the negatives, and if things do not work out, take another shot.”
“I recommend that you take a shot at reading this practical and accessible book on happiness. Maria offers a creative approach that combines journaling and phone photography activities that help you integrate the concepts she writes about.”
BY MARIA BALTAZZI
The anticipation of jet fuel in the air and a plane ticket in my hand. Oh, the places I could explore!
July is the perfect time to explore new destinations and venture into the great outdoors. It is a time for families and friends to escape on vacation while wellbeing adventurers embark on journeys of self-discovery. If you plan a getaway this month, consider transcending the typical vacation experience. Use the time to prioritize your happiness and wellbeing, or "wholebeing" as I call it, to have experiences that nurture your mind, body, and spirit with a sense of transformation. Transformational travel is designed to encourage personal growth, self-discovery, and renewal.
What is Transformational Travel?
Transformational travel is not just about visiting new destinations; it is about immersing oneself fully in the experience, opening up to new perspectives, and allowing personal transformation to occur. Unlike traditional vacations, where the focus may be on relaxation and escapism, transformational travel encourages travelers to engage with their surroundings in a meaningful way, fostering deep connections with local cultures, communities, and nature.
Why Transformational Travel?
Self-Discovery: One of the most significant benefits of transformational travel is the opportunity for self-discovery. Stepping out of your comfort zone and experiencing new cultures, cuisines, and ways of life can lead to profound insights about yourself, your values, and your purpose. Whether through a solo trek in the mountains or a group cultural immersion program in a distant land, transformational travel allows you to reconnect with your true self and gain a deeper understanding of who you are.
Imagine yourself amidst the vast savannah of Africa, the sun painting the horizon with hues of gold as majestic elephants roam freely. Embarking on a safari offers more than just a glimpse of an awe-inspiring world; it sparks profound introspection and sends you on a journey of self-discovery -- this is certainly my experience each time I visit that continent.
Personal Growth: Traveling outside familiar environments challenges you to adapt, problem-solve, and embrace uncertainty. These experiences promote personal growth and resilience, enabling you to develop valuable skills to apply to all areas of your life. Whether navigating language barriers, trying new activities, or simply learning to go with the flow, every challenge encountered on the road becomes an opportunity for growth.
Maybe consider walking the last 100 kilometers of the Camino de Santiago in Spain for a transformative pilgrimage of the soul. With each step, you retrace ancient pathways, leaving behind the burdens of the past and embracing the unknown that lies ahead. The Camino challenges you to confront your fears, push beyond
your limits, and embrace the transformative power of resilience. As you navigate rugged terrain and steep climbs, you discover newfound strength within yourself, emerging from the journey as a traveler and a pilgrim transformed.
Stress Relief: In today's fast-paced world, stress and burnout are all too common. Transformational travel offers a valuable escape from the pressures of daily life, enabling you to disconnect from work, technology, and other stressors. Whether meditating on a secluded beach, surrounded by the rhythmic waves of the ocean, or practicing yoga amidst the tranquil serenity of a mountain retreat, the healing power of nature and new experiences can help restore balance to your mind, body, and spirit.
Cultivating Gratitude: Traveling to new destinations opens your eyes to the beauty and diversity of the world, nurturing a sense of gratitude for the experiences, opportunities, and privileges you have. Whether witnessing a breathtaking sunrise over the African plains, marveling at the ancient architecture of Santiago de Compostela, or sharing a homemade meal with locals, transformational travel reminds you to appreciate the richness of life and the interconnectedness of all beings.
Set Intentions: Before embarking on your journey, take some time to reflect on what you hope to gain from the experience. Whether seeking clarity on a personal or professional goal, overcoming a fear, or embracing adventure, setting intentions can help guide your journey and deepen its impact.
Embrace the Unknown: Transformational travel is about embracing uncertainty and opening yourself up to new possibilities. Instead of sticking to a rigid itinerary, allow yourself to wander off the beaten path, engage with locals, and follow your intuition. Some of the most memorable experiences often happen when you least expect them.
Practice Mindfulness: Incorporate different types of meditation into your daily travels to open your awareness and allow for insight and growth. Whether you practice mindfulness meditation on a quiet beach or immerse yourself in nature through forest bathing, meditation can deepen your connection to yourself and the world around you, enhancing the transformative power of your journey.
So, embrace new experiences, nurture your personal growth, and cultivate gratitude. Embark on a transformative journey of self-discovery and renewal. Dare to step outside your comfort zone to experience an inner and outer journey that will enrich your life in ways you never imagined. Connect with Maria: https://mariabaltazzi.com
BY ARLENE COHEN MILLER
As a recovering perfectionist, work till you drop kind of gal, I learnt the hard way that burning the candle at both ends doesn’t work. Stress buildup from work and life resulted in body fatigue, chronic indigestion, bloating and body pain. No western medical doctor could tell me what was wrong.
I knew something was off. I heard all kinds of excuses, like: “This kind of thing is not uncommon for women as they age.”
I didn’t buy it. I wasn’t going to settle for that. Eighteen months into searching for an answer, a wonderful naturopath looked at me, tilted her head to one side and said: ”Open your mouth and show me your tongue.”
She diagnosed me with systemic candida: yeast overgrowth in every system of my body. My recovery included a sugar free diet that lasted for almost two years. I read hundreds of labels on boxes, jars, and cans, realizing that sugar had been a culprit in my life.
Sugar wasn’t the only thing that needed to change. My outlook on life, how I approached family, selfcare and work needed an overhaul. During the process, I became a professional certified coach specializing in work-life balance for women. Funny how we teach what we most need to learn. Here’s what landed for me:
1. BE PATIENT
Change happens one step at a time. Sometimes I take two steps forward and one step back. That’s okay. I am always a work in progress. When I’m impatient, I get overwhelmed and push my dreams away. So, take time every night to reflect:
• What have I learned about myself today?
• How am I doing with balancing and harmonizing my life?
What could I do differently next time?
2. ASK THE UNIVERSE FOR HELP
She is benevolent and kind. She has my back. If I need help mastering a new skill, ask for help. It may come from videos, articles or thoughts popping into my head.
There may be learning opportunities with business associates, colleagues, or friends. I may be guided to attend seminars, enroll in a course of study, or join a group of like-minded souls with similar aspirations and goals.
Embrace uncertainty. Be open to all possibilities. The more I learn and grow, the less I know. I am never alone.
3. BE KIND
If I feel out of balance, I look within.
• Am I supporting myself as I would my own best friend?
• Am I encouraging and championing myself? If I start judging and criticizing myself, I stop and remind myself, “That’s not like me. I’ll do better next time.”
I am not my thoughts or feelings. They’re not who I am. I am a soul having a human experience, and I’m grateful for this experience even when it’s challenging and testing my limits.
I choose to visualize success: how it feels to be kind, loving and accepting myself as I am.
If I feel myself acting out and making a fuss, even if it's a voice inside of my head, I stop and ask myself, “How old is this child inside of me?”
Maybe she’s 6, 8 or 14. I breathe, slow down and feel her. Perhaps she is hurting because I left her to fend for herself. Maybe I didn’t like her behavior or wanted to forget this part of my life. I say to this child, “I love you. I’m sorry for abandoning you. I’m here now.” I hug her with all my heart and stay.
I have what she needs more than anything else: my love.
I take time to release, relax and let go, to reset my internal clock and recharge my batteries. Taking breaks helps me to complete tasks and projects on time in a professional, thoughtful, thorough manner, to do my best without compromising my heath or neglecting the people I love.
Sometimes I dance and sing. Other times I stretch and breathe, enjoying the beauty of mother nature and how she nourishes my body, mind, and soul. Taking breaks gives me the space to listen to my inner knowing and still the chattering mind.
What I focus on is what I get more of in my life. If I focus on what’s irritating and frustrating, I attract people and situations to feel irritated and frustrated about. If I focus on what I appreciate and love, I experience a deeper sense of appreciation and love in my love.
I choose how I see and experience the world. I choose how I respond to the events in my life. Gratitude changes how I see myself and the world, and for that I am truly grateful.
Achieving work-life balance and taking care of myself is a process, not a destination. With love, patience, kindness, and gratitude the process is filled with more grace, ease, and flow.
May you enjoy your own unique journey of healing and harmonizing from the inside out. May love restore the balance.
Connect with Arlene: https://linktr.ee/ingomu
BY DANIELLE MARGGRAF
As women we have been trained to be caretakers, nurturers givers and over-givers. Most of us can relate to a scenario from childhood where we were told to do something that made the other person comfortable but left us feeling completely uncomfortable. We were taught to be polite by social standards regardless of our own personal needs and feelings. We are taught giving is better then receiving and so we give because we want to feel safe and safety has come in the form of being accepted, approved of, validated and liked- being a “good girl.”
It has created an epidemic of over-giving women who
feel depleted, depressed and disillusioned that as the : good girl” there really isn’t any reward but left to tend to autoimmune dis-eases and healing leaky gut from eye arts of giving away our power, voice and identity all in the name of SAFETY.
In our modern age we are taking on more responsibilities, have less support and while “ it takes a village” my question is where IS the village?”
We have become more and more separated, less connected, increased isolation has created more stress and separation then sacred and Its time to heal the RECEIVING WOUND!
Receiving requires you to lean back, lean in, be with and steady and settle into your body.
In order to receive and tap into your embodied manifesting activations you must learn to RELAX. This can be difficult when living in fight/flight most of the time but practicing to breathe and drop into a place within your body can help regulate your nervous system. This will support access to your parasympathetic nervous system which creates space, grounding, steadiness, centered state which allows more flow and ease.
When we access this state in our system - body and mind- we can create, receive ideas, support and abundance in all its forms.
Doing this will ALLOW expansion and release the constrictions and contractions that we feel on a daily basis when we are struggling to survive and just get through the day.
A salt bath, a short walk, 3 mins of having your face in the sun can all be glimmers that support our ability to recharge and receive.
Deepening these practices creates a prosperous pause that we require and desire for much needed space in our busy days.
You are WORTHY TO RECEIVE!
Let's change the paradigm of being over-givers and start opening the space to receive more of what we deserve. Claiming this simple and effective strategy will not only support our mental and physical health but it will supercharge your manifesting power for success, abundance and wealth in every area of your life.
Connect with Danielle: https://daniellemarggraf.taplink.ws/
BY AZLYNN BERRY
“I realized my cravings for deep companionship and my capacity to go there had changed. My feminine nature, no longer desired to be contained or feared anymore. Physical intimacy is a drop in the bucket of what’s actually possible.” These are not the words I expected to come out in conversation with a potential date but here I was. My inner voice came out completely unafraid with my true desires upfront and unabashedly represented and I didnt care if it scared him off, in fact I welcomed it.
Awakening The Inner Voice: Breaking The Good Girl Role. Did I forget my manners or lose my mind picking up the phone that day. I sat there staring at the phone, comfortable in my skin, sexuality and full emotional expression, I realized the change that had taken place. My inner voice was growing louder and at the base of this new foundation was my own feminine fire, who’s voice kept finding its way to the surface. It was so different from the Good Girl role, I had always been pushed into.
I had been cultivating and caring for an emotional foundation that I was not yet connected to and it was coming to life inside of me. My history and memory of what love could be was a shadow of ill represented boys and a girl whose social compliance left her with no boundaries. My past was a place where I learned that being a woman had more to do with the curves of my body and ownership than it did with the power and will this voice could command. I was disconnected from the earth and clay that my body could form into life, let alone making a home, building generations on generations. Somehow society had robbed me and my partners of this fire for life. As new feelings became commonplace, so did the actions of this part of me as it came to life. Yes, this body is neat, but do you dare to know the truth of the soul that lives here?
Cultivating A New Foundation: Reconnecting With Your Feminine Nature. Building a new emotional foundation for my feminine expression was one that had been hard fought for. How do you align with your feminine fire let alone no longer fear dancing in your authenticity when your experience has left you feeling alone, unsupported, and ashamed of truly loving yourself.
My name is AzLynn. I am an Alignment and Embodiment Guide. I specialize in reprogramming the Emotional Architecture of the body. I’ve spent over 16 years helping people heal from chronic pain as a Neuromuscular therapist. Now, I help people find the core of their pain and transform their longest held unprocessed emotions, to ignite true transformation. Every emotion is direct guidance to level up our lives and become the best versions in love and life.
The Journey To Emotional Alignment:
Healing Past wounds. Loving your feminine nature is rooted in the base of our pleasure as women loving every aspect of ourselves as we constantly change in the ebb and flow of our emotions and the cycles of life. It is found in our full expression and curiosity. Even in deep mourning can you find the transformational nature of a woman and the birthplace of her compassion and love. We were made to such complexity that it could only be simple.
Finding our way back to this deep truth of our own nature inside a toxic culture or shame filled religious community can be daunting on its own. So here are a few tips to bring yourself back into alignment with the intensity and love of being a woman and what that means for you.
1: Embrace your body. The easiest way to get lost in today's culture as a woman is to be at odds with our bodies. If we are waging a war with ourselves our voices can not be a guiding light amongst our culture. Womanly guidance has been lost. We were made to raise the voices of all generations, remember this. Despite a chaotic emotional nature with constant waves the deep empathy needed to love life into being is innately part of who we are. As women we are so self critical that we often critique ourselves unconsciously fueling the gap between our bodies and self compassion. This practice can be very difficult and bring up a lot of unrecognized inner conflict. This is the hard part, I want you to stand in front of the mirror completely NAKED. This exercise is not about just loving the body, it’s about fully inhabiting it and seeding compassion where we have been taught that being different is not okay.
I want you to notice any self criticism that comes up, whose words are they, and how can you love yourself better? Come to the mirror daily till you can celebrate all of you. Our bodies as women shift almost as quickly as our emotions. It's time to use that empathy on yourself.
2: Explore your passions & pleasure. Let your fullest expression flow into moments of creativity and inner exploration by fully embracing the moment you're in. Avoid suppressing your authenticity when you feel like it may be looked down on. Embrace the wild and passionate part of yourself that can love life into being, opening up, and holding space for that energy to be matched and cared for versus shrinking to others expectations.
3: Create a masculine blueprint. It’s important to learn what healthy and safe masculinity is, especially in an area where protection and healthy providers are lacking. A healthy masculine role model can help create a baseline of standards for our own treatment so we can know what safety is within our vulnerability. This will help begin to heal attachment wounds around men and allow you to step into the natural vulnerability of your feminine nature.
As you journey through the depths of your feminine fire, embracing the unapologetic truth of your desires, and the richness of your emotions, I invite you to join me for an exclusive coaching session by visiting the QR code or clicking the link below.
Connect with AzLynn: https://linktr.ee/azlynnberry
BY SCOTT GATES
I want to give a shout-out to all you dedicated readers who have joined us every month so far this year. We're halfway through our journey. Together, you have learned new techniques and put in the work on your transformative journey of personal growth and empowerment. As we navigate our way together through our 12-step program infused with the transformative power of Neuro-Linguistic Programming (NLP), we've explored various facets of self-improvement, from setting goals to building resilience. In this article, we will explore some NLP techniques for self-discovery and employ innovative NLP strategies to uncover layers of your authentic self. Let me guide you toward a deeper understanding that can help you resolve some conflicts you may have within you. As we continue on your journey, we will explore two NLP techniques tailored to illuminate the path of self-discovery. Parts Integration: Harmonizing
Parts Integration is an NLP technique designed to resolve inner conflicts and achieve inner harmony. We've all had the angel and devil on our shoulders, trying to get us to follow their path. What most of us need to realize is that, though their messages differ, their intentions are the same. They want the best for us; they just have different perspectives; it's not always a one-takesall decision. This is when we get conflicted. You may want parts of what they both want for you. Yet when your core values and beliefs try to rationalize and resolve the differences, thinking it has to choose one or the other creates inner turmoil for you. I have heard guys tell me I want to spend more time with my family, yet business is good, and if I work harder, I can provide more for my family. Often, individuals experience internal conflicts between different aspects of themselves, leading to indecision and inner turmoil. Parts Integration facilitates reconciliation and alignment, fostering a sense of wholeness and clarity.
1. Let's start by putting your hands out in front of you, palms up. Think of them as stage right and stage left.
2. Identify the Conflicting Parts: Begin by identifying the conflicting aspects of yourself. These may manifest as conflicting desires, beliefs, or emotions. Ask the first one to take stage right and the other stage left, facing you.
3. Establish Communication: Establish communication between the conflicting parts. Turn your head to each one, focus your eyes on them, and allow each part to express its concerns, desires, and intentions.
4. Find Common Ground: Explore commonalities and shared values between the conflicting parts. Have a verbal conversation with each one. Acknowledging that each part has positive intentions, albeit expressed differently.
5. Integration: Guide the conflicting parts towards integration, where they merge into a unified whole. This process involves reconciling differences and aligning towards a shared vision and goal. You may notice that your hands move together without you consciously doing it, as the conflict resolves and they join together.
Integrating conflicting parts of yourself fosters inner harmony and alignment, paving the way for greater self-understanding and coherence.
The Swish Pattern is an NLP technique that facilitates the transformation of self-image. It enables you to overcome limiting beliefs and cultivate a more empowering self-concept. This technique is particularly effective in reshaping negative self-perceptions and instilling confidence and self-assurance.
1. Identify the Negative Self-Image: Recognize the aspects of the negative self-image you wish to transform. These may include feelings of inadequacy, self-doubt, or negative self-talk. Imagine the image as a large, grainy black-and-white photo held close in front of you.
2. Create a Desired Self-Image: Next, visualize your desired self-image— the person you aspire to be. Envision yourself embodying confidence, resilience, and self-assurance. Imagine this as a smaller, sharper, and clearer color photo you can see across the room.
3. Swish to the Desired Self-Image: Now, close your eyes, see both simultaneously in their places. Now count 1-2-3, swish.... When you say swish, make them rapidly switch places. Mentally replace the negative self-image with the desired self-image using rapid visualization. Imagine the empowering self-image growing larger and brighter until it completely replaces the negative self-image.
4. Reinforce Through Repetition: Practice the Swish Pattern regularly to reinforce the desired self-image and weaken the influence of the negative self-image. By consistently applying the Swish Pattern, you can reprogram your subconscious mind and cultivate a more positive and empowering self-image.
Conclusion:
Step 7: "Neuro-Linguistic Programming Techniques for Self-Discovery" illuminates the path toward deeper self-understanding and coherence through Parts Integration and the Swish Pattern. By harmonizing conflicting aspects of yourself and transforming your self-image, you pave the way for greater self-acceptance and empowerment.
As I conclude this article, join me next month for Step 8: "Mindfulness and Inner Peace." In this step, we'll explore the transformative power of mindfulness practices and NLP techniques in fostering inner peace and emotional well-being.
You're doing great, and it's time to pat yourself on the back for the work you've done. Ask someone you trust what differences they noticed in you these last six months on your journey.
Are you ready to continue the journey of self-discovery and empowerment? Join me next month as we delve into the profound insights NLP can offer into mindfulness and inner peace. Your journey toward inner harmony awaits, and I'm here to guide you every step of the way. Next month, please join me and the phenomenal coaches and experts at Best Holistic Life Magazine. Together, we can all help you become the person you want to be.
Connect with Scott: https://taplink.cc/gateswellness
BY L.Y. MARLOW
Being a single mom from South Philly's toughest projects taught me things a classroom never could, even after 16 years of night school earning three degrees, including an MBA. The streets were my teachers. And the neighborhood drug dealers?
They were my business professors. They may have peddled drugs, but what they also did – with a skill that, believe it or not, rivalled Amazon's – was create and manage remarkable brands. Their branding was spot-on and easy to understand. When it came to operations, their businesses ran like well-oiled machines. They understood the value of customer service and convenience, and this customer-first approach solidified loyalty more than any sales pitch could.
I'd sit on our porch and just watch them. Back then, I didn't recognize the business wisdom playing out in front of me. But I see it now – a raw, street-honed savviness about branding and customer loyalty. Sure, they were criminals. But they had one thing figured out that some legit businesses don’t: how to build, market, and grow a standout brand. Their understanding of this was worth billions. And whether I knew it or not, their actions would inform me decades later.
Your brand is far more than just a catchy name or a cool logo; it's an all-encompassing aura that defines how you show up in the market, how you interact with customers, and how you bring your distinct voice and values to bear. A strong brand propels recognition, ignites trust, inspires fidelity, and equips your company with a competitive edge.
Let's dissect four essential lessons I learned to craft a powerful brand from scratch.
1. The Cornerstones:
Mission and Vision Mission and vision statements form the very core of your brand's identity—they are like the DNA that defines its existence. These crucial elements act as guiding lights, offering direction, and imbuing every aspect of your brand with purpose. Consider these three foundational cornerstones:
• Clarity and Inspiration: Ensuring your mission and vision are clear and inspiring not only provides direction but also serves to motivate your team and connect with your audience on a deeper level.
• Alignment with Brand Values: Your statements must align with the broader values of your brand, reinforcing the principles you stand for and the impact you aim to make.
• Flexibility for Growth: While rooted in your current goals and values, your mission and vision should also allow for growth, accommodating changes in your business landscape.
2. Forging Your Foundation: Your Competitive Edge, Customer Experience & Communication
In a world saturated with similarity, building a standout brand requires a Unique Selling Proposition (USP). This is what sets your business a cut above the rest. Hand in hand with your USP is creating a Positive Customer Experience. Ensure every interaction your customer has with your brand exudes delight and underscores your commitment to their satisfaction. But the journey doesn't stop here. You must, must communicate with and engage your audience. Consider these concreate elements when crafting your brand:
• Unique Selling Proposition: What sets your startup apart? Your USP is the 'uniqueness' that gives you an edge in a bustling market.
• Positive Customer Experience: Every interaction counts, whether through a service call, a retweet, or a product unboxing. Delight your customers at every step.
• Brand Communications: Consistent and engaging communication helps to cement your brand in the customer's mind. Whether it's through social media, emails, or even traditional print, your brand's voice should be consistent, reflecting who you are.
Just as an astounding monument is carefully composed brick by brick, the art of crafting a remarkable brand follows a similar pathway. It's a meticulous process, requiring each aspect to tie in seamlessly, creating a cogent whole—a symphony where every note - every nuance - contributes to the harmony. Ensure your brand offers:
• Clear and Concise Messaging: Clarity is your brand's spotlight. Keep your messages about your offerings precise and understandable, making it easier for your audience to comprehend your value.
• Visual Identity: Like a artist uses a palette, use your visual elements to paint a picture that narrates your brand story and intrigues your intended audience.
• Consistency: Keep your promises, meet expectations, and do it repeatedly. Over time, this reliability will cement your brand as a trusted entity in the minds of your customers.
A robust brand identity sparks business differentiation, emotional connection, and customer loyalty. It helps a business stand out, fostering an emotional bond with the audience. Successful brands cultivate trust, nurturing sustained engagement and unwavering loyalty among customers. Weave these elements into your branding tapestry:
Brand Position: Identify who you serve and how you add unique value.
• Brand Promise: Clearly articulate what you guarantee to your customers.
Brand Personality: Exude traits that your customers find familiar and relatable.
• Brand Story: Share a narrative that resonates with your audience and adds more depth to your brand.
• Brand Communication: Engage effectively with your audience across channels like social media, blogs, webinars, and podcasts. Adopt a style that reflects your brand's spirit.
Amidst this dynamic construct, we've unboxed the real and raw lessons, not from boardrooms or business textbooks, but from the unlikeliest of mentors - neighborhood drug dealers. However, it should be reiterated that selling narcotics and the negative impact on communities isn't being glorified. But we can't dismiss the street-honed savvy branding tactics that these dealers instinctively enacted. They leveraged the essence of understanding their customers, their market, and their unique selling proposition, offering valuable insights akin to real-world, legitimate enterprises.
Remember, your brand is not just about you; it's a finely crafted experience meant to resonantly live within your audience, a legacy constructed spark by spark, moment by moment. Your brand is your beacon, your signature in the world.
Connect with L.Y.: https://linktr.ee/lymarlow
BY BECCA TEBON
In recent years, the popularity of resistance bands has surged as a versatile tool for enhancing fitness and improving overall health. These stretchy bands may appear simplistic, but their effectiveness in achieving various health goals is backed by solid scientific evidence. From lowering cholesterol levels to enhancing muscle tone and balance, the benefits of incorporating powHERbands resistance bands into your workout routine are manifold.
High cholesterol levels pose a significant risk factor for cardiovascular diseases, including heart attacks and strokes. Research suggests that regular exercise, particularly resistance training, can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. Resistance bands offer a convenient and accessible way to engage in resistance training, thereby aiding in cholesterol management.
A study published in the Journal of Strength and Conditioning Research found that resistance band exercises, when performed consistently, resulted in significant reductions in LDL cholesterol levels among participants. By incorporating resistance bands into your workout regimen, you can contribute to maintaining healthy cholesterol levels and mitigating the risk of cardiovascular issues.
Lowering
Type 2 diabetes, characterized by insulin resistance and high blood sugar levels, is a growing health concern globally. Exercise plays a pivotal role in diabetes prevention and management by improving insulin sensitivity and glucose metabolism. Resistance band workouts effectively stimulate muscle tissue, leading to increased glucose uptake and improved glycemic control.
A systematic review published in the Journal of Diabetes Investigation concluded that resistance training, including exercises with resistance bands, is associated with reductions in HbA1c levels (a marker of long-term blood sugar control) among individuals with type 2 diabetes. By incorporating resistance bands into your fitness routine, you can help reduce your risk of developing diabetes and better manage existing conditions.
PowHERbands resistance bands offer a unique form of resistance that targets muscles throughout the entire range of motion, leading to comprehensive muscle activation and development. Whether you're a beginner or an experienced athlete, resistance bands can be tailored to provide varying levels of resistance, making them suitable for individuals of all fitness levels.
Research published in the Journal of Sports Science & Medicine demonstrates
that resistance band training promotes muscle hypertrophy (growth) and strength gains comparable to traditional weightlifting exercises. Moreover, resistance bands engage stabilizer muscles, enhancing overall muscle tone and functional strength. Incorporating powHERbands resistance band exercises into your workouts can sculpt and tone muscles effectively, helping you achieve your desired physique.
Excess body fat not only affects physical appearance but also increases the risk of numerous health problems, including diabetes, heart disease, and certain cancers. PowHERbands resistance band workouts offer a dynamic and efficient way to burn calories and promote fat loss while simultaneously building lean muscle mass — with over 32,000 different workout combinations!
A meta-analysis published in the Obesity Reviews journal found that resistance training, including exercises utilizing resistance bands, led to significant reductions in body fat percentage among participants. Furthermore, resistance band exercises engage multiple muscle groups simultaneously, resulting in a greater caloric expenditure compared to isolated movements. By incorporating resistance bands into your fitness routine, you can accelerate fat loss and improve body composition effectively.
Maintaining good balance is essential for preventing falls and injuries, especially as we age. Resistance band exercises that focus on stability and proprioception (awareness of body position) can help improve balance and coordination by challenging the neuromuscular system.
Research published in the Journal of Aging and Physical Activity highlights the efficacy of resistance band training in enhancing balance and reducing fall risk among older adults. By performing exercises that target core stability and lower body strength with resistance bands, individuals can improve their balance and reduce the likelihood of falls and related injuries.
The science-backed benefits of using powHERbands resistance bands extend far beyond mere convenience. From lowering cholesterol and diabetes risk to increasing muscle tone, decreasing body fat, and supporting better balance, resistance band exercises offer a comprehensive approach to improving both physical fitness and overall health. Incorporating resistance bands into your workout routine can yield significant and lasting health benefits, making them a valuable addition to any fitness regimen. Stay consistent and reap the benefits of resistance bands — at any age or stage of fitness.
Connect with Becca: https://linktr.ee/beccatebonfit
BY LAETITIA ANDRAC
Welcome to this space of the magazine. The one you connect with each month. The moon, the sun. Your spiritual being. This is an invitation for you to set intentions and reflect throughout the month of July at key moments that punctuate the solar and lunar cycles – a form of soul nourishment. Have courage, dear heart... This is a month for the Sun and the Moon. Grab a cup of tea (or coffee), your journal and an open mind. Let us get started.
SUN IN CANCE R AND LEO
June 22 - July 21:
Cancer: the sign of sensitivity. The crab. Strong on the outside, soft on the inside. Emotional. Warm. Caring. A beautiful intuitive sign. Requires nurturing.
Cancer is ruled by the moon. The planet of safety, of emotions and intuition.
The shadow of cancer is overprotection. In-direct communication. The inconsistency can appear.
JOURNAL PROMPTS:What can I do to really nurture myself? What always makes me feel safe?
July 23rd - August 22nd:
Leo: the sign of lion, the lioness. People who have this sun sign will light up a room. Natural performer. Confidence. Charismatic. Proud and loud. Sharer of light. Playfulness.
Leo is ruled by the sun. The sense of authority. A Leo likes to shine brightly like the sun.
The shadow of Leo is being self centred, arrogant, and vain.
JOURNAL PROMPTS: What do I need to do to be the “star” of my own show this month? Where do I need more attention?
MOON NEW MOON IN CANCER + FULL MOON IN CAPRICORN
Create a ritual to connect with the moon. Let me share more about the moon phases and how to honor these.
NEW MOON: SET INTENTION.
New Moon at 14° in Cancer (Friday 5.07 at 5.57 PM CDT, 11.57 PM BST and Saturday 6.07 at 8.57 AM AEST).
In the darkness. Connect with the seeds to be planted Cancer Sun + Cancer Moon = Water + Water element connection.
Cancer is all about yin, it is cardinal and is a water sign. Yin is all about divine feminine and water is about embracing our emotions. The sign of cancer represents nourishment, feeling safe, it is a nurturer.
Cancer is all about the softness and feminine parts of the body, so look after those parts. This is a time for nourishment. What self care rituals can you embrace at this time? Take a journal and a pen.
JOURNAL PROMPTS: What do I need to “birth” this month? How can I feel more at home within me?
FQ Moon at 22° in Libra (Saturday 13.07 at 5.49 PM CDT, 11.49 PM BST and Sunday 14.07 at 8.49 AM AEST).
This is the time to take action. The time to grow. In the first Quarter Moon, you take inspired action towards the plans you have created.
Cancer Intention + Libra Moon = Water + Air element connection.
Libra is a yang sign, cardinal and it is connected to the element of Air. When we are under Libra, it is the principle of balance, which we are invited to explore. It is all about collaborating with others and co-creating with harmony.
Libra is the scales and weighing the things that are happening in our lives.
Measuring our values and our contributions. It is all about noticing the giving and the receiving.
Libra is the artist balancing the light and the shadow.
JOURNAL PROMPTS: What is beautiful for me right now? How can I bring more of that beauty in my life?
Full Moon at 29° in Capricorn (Sunday 21.07 at 5.17 AM CDT, 11.17 AM BST and 8.17 PM AEST).
Expression of the need to embody passion. Under the Full Moon, all is illuminated. The seeds and intentions planted in the July New Moon are revealed.
Cancer Intention + Capricorn Moon = Water + Earth element connection.
Capricorn is a yin sign, it is cardinal and aligns with the element of Earth. Capricorn is the sea goat and all about the aspect of blending our spiritual self (we are spiritual creators) and having an earthly experience. Take a journal and a pen.
JOURNAL PROMPTS: What am I letting go of for this Full Moon? How will this make me feel more grounded? Last Quarter Moon: Re-evaluate.
Last Quarter Moon at 5° in Taurus (Saturday 27.07 at 9.51 PM CDT, Sunday 28.07 at 3.51 AM BST and 12.51 PM AEST).
The time to surrender.
Cancer Intention + Taurus Moon = Water + Earth element connection.
Taurus is a yin sign that embodies manifestation. As it is a fixed sign and an Earth sign it is all about feeling stable and grounded. Being productive by being in our body. Creating using our hands, our soul and our minds. It is about the embodiment. It is a sign that brings in practicality. Everything is slow and steady. Connect to the abundance you have. It is about the symbol of connection to the cyclical rhythm. Taurus is full of
abundance! It is time to invite financial stability and manifestation in the material world. Drop into your senses and physical presence. Connect with pleasure, beauty and nature. Take a journal and a pen.
JOURNAL PROMPTS: What abundance do I have right now? How can I remind myself of what I have more often?
Let's drop into meditation in order to access more clarity. Choose your favorite type or if you need, head to Insight Timer and search ‘Laetitia Andrac’ for some guided meditations!
Let's feel the ocean of possibility… and allow life to pleasantly surprise us as Source co-creates our dreams with us
To stay connected always with the moon. Download my free Moon Calendar from my article link. Let’s stay connected always. Until next time. With love. Laetitia.
Connect with Laetitia: https://sales.essentialshift.co/links
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