Best Holistic Life Magazine August 2024

August 2024

"Let happiness be the light that guides your path, illuminating even the darkest corners with hope and joy."

- Jana Short

stock.adobe.com | xy

NATIONAL HAPPINESS MONTH

EDITING Best Holistic Life Magazine BEST HOLISTIC LIFE LLC ALL RIGHTS RESERVED https://bestholisticlife.com Cover Image Photographer James Patrick of James Patrick Photography Chief Editor: Jana Short Editors: Dr. Dixie Short, Jessica Schreib Layout: Jessica Schreib U Jess Graphix, Germany.

Images: If not otherwise specified, images belong to the creator of the articles. Any reproduction, publication or distribution is copyright infringement.

Jana Short ABOUT THE EDITOR

Jana Short is a renowned global influencer & an award winningmindset coach. She is an NLP, RTT Practitioner, best selling author, public speaker, host of Oh, My Health… There is HOPE! Podcast, and Best Holistic Life magazine editor.

Jana currently works creating online global influencers, teaching her clients to remove blocks holding them back and how to start that love affair with their potential online clients.

She has recently been recognized and featured on the cover of San Francisco Soeleish Magazine 2022, Los Angeles Entrepreneur Magazine September 2021 issue as Los Angeles #1 Mindset Coach two years in a row. Monica Garg’s “Influential Women of the WorldGlobal Influencers” 2020, Las Vegas Entrepreneurs Magazine “Top 25 Entrepreneurs for 2020” issue, and the cover of December’s Best Holistic Life magazine.

Jana is getting the message of hope out into the world in a huge way, changing the world one inspiring story at a time.

Catch Jana on: https://www.janashort.com/

FACEBOOK-SQUARE /BestHolisticLifeMagazine INSTAGRAM /janashortofficial YOUTUBE /c/OhMyHealthThereIsHOPE

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B est H o l i st i c L i f e M ay 2024

TABLE OF

CONTENT

99

Cover Stories 59 Unlock Her Secrets: Dive Into The Exclusive Interview With Our Health Coach Of The Year!

7

Achieving The Impossible: The 'Yet' Factor

29

Deciphering Pain: The Body's Secret Code

78

5 Time Management Hacks No One Is Talking About

100

The Secret To Overcoming Overthinking

138

The Secret Key - Intercellular Hydration And Weight Loss

Mindset 11 Maintaining Unwavering Confidence: Nurturing Your Inner Security 25

Using Your Intuition & Situational Awareness Saves Lives

31

The Ultimate Guide To Conquering The Runner’s High

37

The Gift Of Growing Wiser

42

The Secrets Behind Making Self-Care Your Superpower

45

Think You Can Hustle Your Way To Happiness? Think Again...

54

The Vital Connection: Sleep's Impact On Brain Functionality

73

How To Silence Your Inner Critic And Cultivate Self-

Confidence 94

The Way You Speak Is Costing You

127 Finding And Freeing Yourself How I Used Darkness To Rediscover My Own Light And Life.

133

Balancing Marriage, Work, And Mental Wellness, A Guide

145

Nurturing Serenity: Step 8 Of The NLP-Powered Journey

From The Team 91

How Much Do You Love Serenity?

104

Taste The Freshness Of Summer!

153

Monthly Energy Update

127 45

Ta b l e o fCo n t e n t

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Inspiration 13

7 Healthy Habits To Build As Summer Draws To A Close

16 Finding Sanctuary Within:How Holistic Art Therapy Empowers First Responders 34 From Fear To Freedom: Overcoming Barriers To Financial Abundance 39 The Perilous Path Of The People Pleaser: Navigating The

35 123

Hidden Dangers 49 Does Nirvana Exist? Exploring The Quest For Inner Peace And Happiness 51

Martial Arts As A Holistic Wellness Tool For Autism

70

The Root Cause Revolution

90 Crushing Limits And Doing The Impossible: Unleashing Your

141

Inner Achiever 97 Beyond Perfection:Navigating Rejection On The Road To Authenticity.

120

How To Be A Humanitarian Everyday

141

In The Eye Of The Tiger: A Tale Of Adventure & Mindfulness

147

How To Break Up With Burnout

149

Empowering Women For National Wellness Month

151 Discover The Power Of Functional Breathing Through Your Essential Breath

Health 19 What Are Hidden Infections And Why Are They So Important To Your Health?

22 Beating The Hair Loss Epidemic: The Reasons Why Women Are Losing Their Hair, And How To Get It Back 57 Navigating Life After Cancer Treatment: A Survivor’s Guide To The New Normal 81

Balancing Hormones: Key To Women’s Health

85

Nutrition Vs. Digestion

123

Menopause … Embracing Change With Humor And Grace

132 You're Free To Go: How A Mammogram Scare Shifted My Entrepreneurial Spirit 135

Jump For Joy: Bouncing Your Way To Better Health

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Our CON TR I BUT ER S

B est H o l i st i c L i f e M ay 2024

S C O T T G AT E S

MUNEEZA AHMED

@gateswellness NLP Trauma Coach

https://muneezaahmed.com/ Medical Intuitive

JENN DRUMMOND

ELIZABETH MARSHALL

@‌thejenndrummond World Record Holder

@elizabethmarshallfit Fitness Trainer

N AT H A L I E B O T R O S

P AT T Y O L I V E R

@thebon_vivantgirl The Bon Vivant Girl

@ pattyoliverenergyhealer Energy Healer

LAETITIA ANDRAC

D AW N A C A M P B E L L

@essential.shift Strategy & Energetic Coach

@dawnacampbellofficial The Mind Whisper

MARK ANTHONY

@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author

LUNDEN SOUZA @Lifelikelunden Life Coach & Podcaster

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DA N A- M A X X POMERANTZ

DR. DIXIE SHORT @AskDrDeeDNM Doctor of Natural Medicine

@thebehappyproject Happiness Coach

STEPHANIE WEEKS

THERESA BYRNE

@_therealstephanieweeks Wife. Mother. Avid Manifester

@ theresa_byrne1 Award-winning mindset coach

BECCA TEBON

andrea Schwartz

@‌beccatebonfit Creator of Power Bands

@andreaberlinschwartz Health Coach

JA M E S G R AY RO B I N S O N

DA N I E LLE M A RG GR A F

https://jamesgrayrobinson.com Spiritual & Relationship Expert, Best-Selling Author

@daniellemarggraf Coach

KAREN HANLON

TAY L O R S A P P I N G T O N

@kgrove11 Painting Your Soul

@tayloredwellbeing Muliti-modality Practitioner

A Z LY N N B E R RY

@e_motionalarchitecture Emotional Arcitecture

A M A N DA H A RT

@ amandaharthq Intuitive Consultant & Author

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ACHIEVING THE IMPOSSIBLE: THE 'YET' FACTOR

BY JANA SHORT

Have you ever pondered the profound transformation

yet." This reframe prompts you to seek mentorship,

that a tiny three-letter word can bring into your life?

develop leadership skills, and actively pursue oppor-

That word is "yet." It may seem like a simple addition to a sentence, but it carries the weight of boundless potential

tunities for growth.

3. Fitness Goals: If you believe, "I can't run a mara-

and opportunity.

thon," change it to, "I can't run a marathon yet." This

The Transformative Power of 'Yet'

encourages you to create a training plan and builds

Imagine saying, "I can’t start a podcast" Now, add "yet"

the mindset that you are in the process of achiev-

to the end of it: "I can't start a podcast yet." What a

ing this goal.

profound shift! Suddenly, you're not shutting the door

The Science Behind 'Yet'

on your dreams; you're cracking it open, inviting in

The concept of "yet" is deeply rooted in the science of the

possibility.

brain and psychology. When we add 'yet' to our thoughts,

The beauty of "yet" lies in its ability to signal to your

it does more than just change the sentence structure; it

brain that your goals and dreams are not out of reach –

fundamentally alters how our brain perceives challenges.

they're simply waiting for you to conquer them. When we

Growth Mindset

sprinkle "yet" into our conversations and thoughts, we

The term 'growth mindset,' coined by psychologist

create a world of "yet's," a realm where every challenge

Carol Dweck, plays a crucial role here. A growth mindset

becomes a stepping stone to success.

is the belief that our abilities and intelligence can be

Three Fun Examples of Reframing with

developed over time. 'Yet' is a powerful tool that fosters

'Yet'

this mindset, transforming perceived failures into

1. Learning a New Language: You might think, "I don't

opportunities for learning and growth.

speak Spanish." Reframe this with 'yet': "I don't

Neuroplasticity

speak Spanish yet." This simple twist can launch you

Neuroplasticity, the brain's ability to reorganize itself

into action, seeking resources, and practicing, turn-

by forming new neural connections, is also vital in

ing a limitation into a learning journey.

understanding the impact of 'yet.' When we use 'yet,' we

2. Pursuing a Career Dream: Consider a thought like, "I'm not a manager." Add 'yet': "I'm not a manager

encourage our brain to think creatively and search for solutions, enhancing our ability to adapt and grow.

A c h i e v i n g t h e Im p o s s i b l e : Th e ' Y e t ' F a c t o r

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A c h i e v i n g t h e Im p o s s i b l e : Th e ' Y e t ' F a c t o r

The Role of Dopamine

In Professional Development

Dopamine, a neurotransmitter associated with pleasure

In the workplace, 'yet' can be a powerful tool for career

and motivation, plays a significant role in how 'yet'

advancement. If you're eyeing a promotion or a new role,

motivates us. When we view our goals as achievable

thinking, "I'm not there yet" motivates you to acquire

(thanks to 'yet'), our brain releases dopamine, which not

new skills, seek feedback, and take proactive steps

only makes us feel good but also motivates us to take

toward your goal.

action towards our goals.

Embracing 'Yet' for a Brighter Future

The 'Yet' Factor in Everyday Life

The magic of "yet" doesn't stop at words – it sparks

Incorporating 'yet' into our daily life can have a

action! Your brain hears it, embraces the challenge,

transformative effect. It's not just about positive

and starts drawing the map to turn your "yet" into a

thinking; it's about creating a mindset that naturally

triumphant "now."

seeks growth and development.

Let's inspire each other today by sharing our "yet"

In Education

moments and empowering others to believe in the

For students struggling with a subject, thinking, "I

incredible journey of growth and achievement. Together,

don't understand this yet" can open doors to seeking

we'll prove that the word "yet" is a catalyst for turning

help, studying differently, and ultimately mastering the

dreams into reality.

material.

Encourage your readers to share their "yet" moments

In Personal Relationships

with others and create a community of growth and

In relationships, 'yet' can transform how we view

support. The journey of a thousand miles begins with

conflicts and challenges. Instead of thinking, "We can't

a single step, and sometimes, that step is as simple as

resolve this issue," try, "We haven't resolved this issue

adding 'yet' to your thoughts and words

yet," which paves the way for communication and

Connect with Jana:

problem-solving.

https://bestholisticlife.info/JanaCoachingBoost

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MAINTAINING UNWAVERING CONFIDENCE: NURTURING YOUR INNER SECURITY

BY DR. DEE

M a i n t a i n i n g U n w a v e r i n g C o n f i d e n c e : Nu r t u r i n g Y o u r I n n e r S e c u r i t y

Within the intricate mosaic of personal growth and empowerment, estab-

Health: A Reflection of Confidence

lishing and enforcing healthy boundaries stand as pillars of self-discov-

Your health reflects the state of your confidence. When self-doubt prevails,

ery. Along this transformative journey, maintaining confidence in your

stress and anxiety can dominate your emotional landscape. These emotions,

choices becomes essential—a skill that resonates profoundly with your

in turn, trigger an array of health issues—sleep disturbances, digestive

sense of safety, holistic health, and overall happiness. In this section,

problems, autoimmune disorders, and more.

we'll delve into strategies to foster unwavering confidence and illuminate

Diminishing the Light of Happiness

these strategies' profound impact on your well-being. By comprehend-

When your confidence wanes, your overall happiness dims. Disconnect-

ing the art of sustaining self-assurance, you can navigate the labyrinth

ing from your values and questioning your choices erodes your emotional

of pushback and step into a world defined by inner security.

well-being. The decline in happiness is palpable as you grapple with

Understanding Confidence: An Anchor Amidst Challenges

emotional exhaustion.

Confidence in your choices emerges from a deep-rooted belief in your

Uplifting Your Inner Confidence

worth and the validity of your decisions. It acts as an anchor amidst

Maintaining confidence amidst pushback is an act of inner strength. It's

external challenges and pushback, allowing you to stay true to your path.

a testament to your worthiness and resilience, an affirmation that your

The Ripple Effect of Confidence

choices matter.

Confidence ripples through all facets of your life, profoundly impacting

Your Radiant Resilience

your sense of safety, health, and overall happiness. When you're unable

Navigating resistance and preserving confidence is a testament to your

to maintain confidence in your choices amidst resistance, the effects

inner resilience. Amid the challenges of a dynamic world, these strategies

cascade into your well-being.

become your tools—an armor of unwavering self-assurance and growth.

Strengthening Your Confidence Amidst Pushback

Unlock Your Empowered Armor

1. Cultivate Self-Awareness: The first step in maintaining confidence

As you grasp the significance of maintaining confidence and its profound

is self-awareness. Understand your values, needs, and boundar-

impact, you're embarking on a journey of self-discovery, resilience,

ies. This clarity empowers you to make choices aligned with your

and transformation. Amidst the whirlwind of opinions and resistance,

authentic self.

your empowered armor awaits, ready to guide you toward a life defined

2. Embrace Self-Validation: Rely on internal validation rather than

by inner security. Through the turbulence, you'll rise, embracing your

seeking constant external approval. Remind yourself that others'

authentic self and forging a path of self-empowerment and growth that

opinions don't determine your worth.

shines brightly through every challenge.

3. Reflect on Your Growth: Recall your past achievements and

Get Started Today

moments of triumph. Reflecting on your journey reinforces your

Keeping your body free of toxins and free radicals is necessary to main-

resilience and capability to navigate challenges.

tain a healthy life and mind. You can add tons of foods to your regular

4. Positive Self-Talk: Cultivate a positive inner dialogue. Replace self-

diet to help your body with its critical detoxifying processes. If you are

doubt with affirmations that bolster your belief in your choices.

looking for a safe and all-natural way to detox your body at home, be

5. Seek Supportive Networks: Surround yourself with individuals who

sure to check out my Balancing Abundance Program. Because detoxing

uplift and support your growth. Their encouragement enhances your

is so essential and realistically, everyone should be doing it on at least

self-assurance.

a seasonal basis, I have put together a program to help you do just that.

6. Celebrate Small Wins: Acknowledge even the smallest victories. Each

Here’s the thing: I know working with me one-on-one can seem chal-

step forward reaffirms your ability to navigate pushback and main-

lenging to get into (due to limited space), and I wanted to give everyone

tain confidence.

an additional solution with no limits. You deserve to be happy, healthy,

The Holistic Impact on Your Well-being

and successful at everything you do, so here are some recipes to help set

When unable to maintain confidence amidst resistance, the impact

you up for success!

extends across your life, affecting your sense of safety, health, and over-

Need A Hand?

all happiness.

A happy and healthy life is closer than you may think. We all have to deal

Security Through Self-Assurance

with our health daily, which shows when we don’t feel our best. If you

Lacking confidence in your choices can lead to a compromised sense of

are tired of just making it through your day, you NEED to start investing

safety. Fear of criticism or disapproval might be linked to past traumas

in your health today! You are not alone on this journey. If you need help,

or betrayals. Building confidence acts as a shield against these exter-

I am always here to do that. Even if it is something as small as acting as

nal influences, fostering a space where your well-being is paramount.

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!

Connect with Dr. Dee: https://askdrdee.taplink.ws

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The end of summer means a return to school drop-offs,

BY JENN DRUMMOND

7 HEALTHY HABITS TO BUILD AS SUMMER DRAWS TO A CLOSE

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team sports, endless work meetings, client deadlines,

4. Try a new exercise class. If the idea of trying

and no major holidays to look forward to in the near-

a new type of fitness program feels overwhelming, take

term after Labor Day.

the opportunity to get started and practice during the

Are you feeling your heart rate start to pick up already?

slower summer months. Whether it’s a group class in your

Don’t worry - the end of the summer doesn’t have to

local gym or a video workout with a trainer on YouTube,

inspire a sense of dread.

building this habit now helps you get over the learning

As we prepare to head back to the season of hustle and

curve so you’re going full speed ahead as fall rolls around.

bustle, set yourself up for success by solidifying some

5. Ditch your phone. It often feels like our phones

healthy habits to help you relax when things inevitably get

are an extra appendage, permanently connected to our

hectic next month. By practicing these now, they’ll come

bodies. While the thought of a phone free day might feel

much more easily when you find yourself in the midst of

like too much of a stretch, particularly if you have people

a stressful moment or period.

who depend on you, try experimenting with turning off

1. Connect with nature. One of the best parts about

notifications or keeping your phone in the other room

summer is all the potential for being outside in nature.

during certain periods of the day to see what impact it has

Depending on where you live, you don’t necessarily have

on your stress levels. If there are people you need to be

to lose this as the warmer season comes to a close. Set a

able to contact you, put their numbers on your emergency

goal to get outside for a walk - even if it’s just ten minutes

list so your phone bypasses your Do Not Disturb settings

- first thing in the morning. Find some green space and

if they call.

take off your shoes, letting your toes sink into the grass.

6. Take a nap with zero guilt. There are few

Commit to easy ways of getting some fresh air and make

things better than an afternoon nap on a warm summer

them part of your natural routine.

day. Part of the reason might be that when the pace of life

2. Create (or find) a chill playlist. Spotify

is slower, we feel less guilty about doing something that

and other music services make it so easy to create our

might be seen as “lazy” or “indulgent.” Enough of that

own playlists. Create your own called something like,

mindset. Carve out 30 minutes every Sunday (or whichever

“Relaxation” or “Chill Vibes for Difficult Moments” and

day works best for you), pop on an eye mask to block out

add your favorite songs. Not feeling like being a DJ? There

the light, and take a nap. When you know in advance that

are tons of pre-made community playlists you can save

this is in your plan, it might banish some of the guilt and

in your library. If possible, play specific songs on repeat

help you feel more rejuvenated overall.

during moments where you feel completely relaxed (maybe

7. Schedule play days. Nope, I don’t mean for your

while on the beach or resting on the couch). That way,

kids (if you have them). This one is just for you. Rather

they’ll take you back to that time when you play them

than letting yourself get overwhelmed and burned out by

later on in the year.

the endless to-do lists - which only intensify in the fall

3. Take a breath work course. It may sound like

- proactively schedule time for fun. Let this feel like part

such a simple thing (after all, we do it automatically tens

of your normal life rather than a special treat, and resist

of thousands of times per day), but breathing properly is

the temptation to let it drop from your calendar when

so important for staying present and dealing with stress.

life gets busy.

Fortunately, this is something you can learn! Inquire about

Don’t forget the importance of taking time to actually

whether your local yoga studio offers classes, register for

enjoy your life.

an online program, or download an app that walks you through how to get started.

Connect with Jenn: https://linktr.ee/jenndrummond

7 H e a l t h y H a b i t s t o B u i l d a s Summ e r D r a w s t o a C l o s e

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F i n d i n g S a n c t u a r y W i t h i n : H o w H o l i s t i c A r t Th e r a p y Em p o w e r s F i r s t R e s p o n d e r s

FINDING SANCTUARY WITHIN: HOW HOLISTIC ART THERAPY EMPOWERS FIRST RESPONDERS

BY KAREN HANLON

As the founder of Painting Your Soul, I've spent years witnessing the

A Journey of Self-Discovery

transformative power of holistic art therapy. From doctors' offices to

Painting Your Soul's signature process – presented in a take-home

emergency rooms, I've seen firsthand the positive impact this practice has

therapeutic arts kit – is a beautiful example of this holistic approach. It's

on healthcare professionals. But there's a specific group within healthcare

more than just painting; it's a multi-sensory experience that incorporates

whose burden often goes unseen – the steady, behind-the-scenes heroes

essential oils, guided meditation, journaling, and positive affirmations

we call first responders.

alongside artistic expression. This combination creates a space for self-

For firefighters, police officers, paramedics, and EMTs, the weight of

reflection, allowing participants to reconnect with themselves and

their calling is immense. They are the first line of defense in moments

rediscover their inner strength.

of unimaginable trauma, constantly exposed to graphic scenes and the

Jaclyn Shedden, an APRN at Blue Skye Health & Wellness in Tampa, Florida,

emotional toll of human suffering. These experiences can leave a deep

perfectly captures this experience: “The canvas painting helped me release

mark, leading to chronic stress, burnout, and even post-traumatic stress

emotions, leaving me calmer and clear. I'm so grateful to Karen for this

disorder (PTSD).

unique healing experience.”

The fast-paced, demanding nature of their work adds another layer of

Her words resonate with so many other healthcare professionals I've

stress. Even the routine aspects can be emotionally draining, taking a toll

worked with. The act of creation becomes a bridge, connecting them to a

on mental and emotional well-being.

deeper sense of self, and building a sense of calm amidst the constant storm.

This is where holistic art therapy steps in, offering a powerful tool for self-

Not Just for Patients, But for Practitioners Too

care and healing for our frontline heroes. It's a journey of rediscovering

The benefits of art therapy extend far beyond the patient. First responders

inner peace and cultivating resilience – a necessity for those who dedicate

often struggle to prioritize their own well-being. Painting Your Soul offers

their lives to helping others.

a unique opportunity for them to become the recipients of care, nurturing

The Sanctuary of Creative Expression

their own emotional needs in a safe and supportive environment.

Traditional talk therapy can be incredibly valuable, but sometimes, words

This is particularly important for healthcare workers who have witnessed

aren't enough. Holistic art therapy provides a safe space for first responders

the toll this profession takes. During the height of the COVID-19 pandemic,

to bypass the limitations of language and connect with their emotions

I was asked by the head of an emergency room in New York City to send a

through creative expression.

shipment from Florida of our take-home art therapy kits to their hospital.

Imagine a firefighter dealing with the aftermath of a devastating fire.

The kits were to support overwhelmed healthcare workers, who were in

Through art therapy, they might pick up a paintbrush and, without needing

the midst of hell, helping patients fighting for their lives. Afterwards, I

to verbalize the horror they witnessed, express the chaos and grief on a

received some of the most beautiful thank you notes, with one mentioning

canvas. That act of creation becomes a release, a way to process and release

how the kits helped them find moments of peace during such an incredibly

the emotional burden they carry.

stressful time.

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B est H o l i st i c L i f e M ay 2024

These moments solidified my belief in the power of art therapy for those on the front lines. It's not just about treating patients; it's about creating a culture of self-care within the healthcare system itself.

Unveiling the Gift Within The beauty of holistic art therapy lies in its universality. It doesn't require artistic talent or prior experience. It's about harnessing the inherent creativity within each of us, a wellspring of healing and selfdiscovery.

Each one of us has a gift inside, waiting to be unveiled.

These are the words I share with everyone who embarks on a Painting Your Soul journey.

For first responders, this gift might be the ability to release pent-up emotions, rediscover their sense of purpose, or simply find a moment of peace amidst the chaos. By embracing holistic art therapy, they can not only care for others but also nurture the hero within themselves.

Empowering Our Heroes As we strive to create a more supportive environment for first responders, incorporating holistic art therapy programs like Painting Your Soul is a crucial step. It empowers them to prioritize their wellbeing, build resilience, and ultimately return to their vital roles with renewed strength and compassion.

Let's invest in the emotional well-being of those who dedicate their lives to protecting and caring for us. Let's empower them to find their own sanctuary within, one brushstroke at a time.

Connect with Karen Hanlon: https://linktr.ee/paintingyoursoul65

ADVERT

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WHAT ARE HIDDEN INFECTIONS AND WHY ARE THEY SO IMPORTANT TO YOUR HEALTH?

BY DOUGLAS MULHALL

This is the fourth in a Special Series of articles about solving some of the great-

cobacter pylori, periodontal disease, pneumonia, Cytomegalovirus, Human

est yet least detected threats to our health.

immunodeficiency virus, and Herpes simplex virus,.

If you’ve ever been diagnosed with chronic inflammation or inexplicable

The good news: Targeting low-grade infections has shown the potential for

fatigue, or you acquired a more serious condition that seemed to come out of

slowing or preventing various diseases. There are clear examples where target-

nowhere, then hidden stress might be the culprit.

ing infections has led to positive health outcomes.

In Discovering the Nature of Longevity, I describe two types of hidden stress

One of the most treatable and preventable hidden infections is Periodontitis,

that affect how long and well we live. Each is under-recognized and under-de-

which affects much of the population. This gum infection damages soft tissue

tected in standard healthcare, with the result that healthcare providers some-

and destroys the bone that supports your teeth. And remember this: The path

times can’t tell why we’re sick, or misdiagnose the cause.

from your mouth to your brain is a short one. New research suggests a link

One of those hidden stresses is low-grade infections that are hard to detect.

between periodontitis and brain diseases.

These infections trigger what’s known as “subclinical” symptoms i.e. no

Here’s how periodontitis might trigger those and other

appreciable symptoms, or symptoms that can be mistaken for something else.

neurological conditions:

These infections developed clever ways of fooling our immune system. They often hide in immune cells themselves, or release tiny decoys to draw attention away from them.

A few examples: 1. Helicobacter pylori (H. pylori): Infects the stomach lining and causes ulcers. Many people never experience symptoms, but others end up with gastritis and on rare occasions stomach cancer.

1. Chronic inflammation can spread beyond the mouth and may contribute to neural inflammation in Alzheimer's and Parkinson's diseases.

2. Bacteria can enter the bloodstream and reach the brain, possibly contributing to amyloid plaques that are well-known in Alzheimer's.

3. The body’s immune system's response to this infection may promote inflammation and damage in the brain.

4. Toxins produced by the infection could impact neural cells.

2. Human Papillomavirus (HPV): Most infections show no symptoms and

The motto here is: Clean your teeth (especially with floss!). The mouth is the

the body resolves them on its own, but some persist, leading to cervical,

window to your body. It’s where many of the contaminants from food and

throat, and other types of cancer.

drink start out. Periodontitis is completely preventable with proper dental

3. Epstein-Barr Virus (EBV): Triggers mononucleosis. EBV can remain

hygiene.

dormant in the body and may contribute to a condition known as chronic

Some studies suggest that managing periodontal disease can lead to improve-

EBV infection, causing fatigue. It's also linked to some cancers and auto-

ments in cardiovascular health, such as endothelial function and arterial stiff-

immune diseases.

ness.

4. Chlamydia and Gonorrhea: These sexually transmitted infections often produce mild symptoms that can be overlooked or mistaken for other conditions, leading to inflammation and increasing the risk of infertility and other reproductive issues.

There is also evidence that when other hidden infections are targeted, results are positive: 1. Eradication of H. pylori can lead to resolution of peptic ulcers and reduce the risk of gastric cancer.

5. Dental Infections: Periodontal disease infects the gums and can be mild

2. Antiviral therapy that clears Hepatitis C can halt or reverse liver damage

and go unnoticed. It's associated with an increased risk of heart disease

in many patients, significantly reducing the risk of developing severe liver

and can affect blood sugar in diabetics.

disease and improving quality of life.

6. Mycobacterium avium Complex: This can cause respiratory problems but not produce symptoms until it’s advanced.

7. Cytomegalovirus is a common virus that can infect almost anyone but

3. Treatment of Chlamydia pneumoniae, especially in chronic respiratory conditions like asthma and chronic obstructive pulmonary disease (COPD), has been explored for improving lung function.

usually remains dormant. It can affect pregnant women and individuals

If you’re feeling ill and your healthcare providers can’t figure out why, check

with weakened immune systems.

if they’ve done tests for low-grade infections. For more information about

8. Toxoplasma gondii: This parasite can be contracted from undercooked meat or contaminated water. It often causes no symptoms but can lead

these, refer to the chapters of my book that describe them and how they are being targeted with therapy. Scientific references are also included.

to serious complications.

Hard-to-detect infections that could play a role in heart disease include Heli-

Connect with Douglas: www.natureoflongevity.com

Wh a t a r e h i d d e n i n f e c t i o n s a n d w h y a r e t h e y s o i m p o r t a n t t o y o u r h e a l t h ?

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B e at i n g t h e H a i r Lo s s E p i d e m i c : Th e R e a s o n s Wh y W o m e n A r e Lo s i n g Th e i r H a i r , a n d H o w t o G e t I t B a c k

BEATING THE HAIR LOSS EPIDEMIC:

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THE REASONS WHY WOMEN ARE LOSING THEIR HAIR, AND HOW TO GET IT BACK

BY MUNEEZA AHMED

Hair loss among women has been increasing. Have you

everything from cancer to diabetes to neurodegenerative

noticed how it is becoming an increasingly common topic?

diseases is genes, we should be careful to point at genetics

Jada Pinkett Smith is far from the only well-known woman

as the cause of female hair loss, especially when we barely

experiencing severe hair loss. She’s simply speaking openly

consider factors like stress, nutrition and diet, lifestyle, and

and choosing not to hide her challenges from the public.

chronic viral illness, if at all. Are we blaming genetics for

According to multiple studies, as much as 95% of male

the rise in chronic illnesses in the last 60 years? Our genes

hair loss stems from Common Male Pattern Baldness,

only went ‘bad’ in the last 60 years? This does not add up.

one of the only genuinely genetic conditions expressing

Hormone disruption and menopause are two more

external symptoms (more soon on the myth of genetic

mainstream culprits. It’s the classic gaslighting technique

health problems). As many as 50% of men experience

perpetrated on women from birth: “It’s your hormones.”

hair loss by age 50.

In other words, you’re sick because you’re a woman. Men

According to another study focused solely on women,

have hormones, too, yet how often do you hear male health

women experience hair loss at about half that rate - 25%

problems tied to hormones? Sure, female hormones shift

of women by age 50. But the causes are entirely different,

through various phases of fertility. Still, it’s not a viable

so why are magazines like Vogue, Allure, InStyle, and more

explanation for all the health challenges linked to this

exploring why more and more women are experiencing

natural process in today’s world, including hair loss. One

thinning, losing whole clumps at a time, and losing the

thing that this theory gets right, however, is that the health

vitality of their hair?

of our hormone-producing glands is involved in hair loss.

What the “Experts” Say

More on that below.

There are many theories as to the underlying causes of

Autoimmune disease is another popular explanation for

female hair loss. Unfortunately, most of them are only that

alopecia (hair loss) in women. This theory states that

- theories - without irrefutable evidence to back them up.

the body is attacking its hair follicles. If someone shows

Genetics is becoming more common as a scapegoat for the

me clear evidence that this happens in the body, I might

medical establishment when health conditions are not fully

accept that it’s possible. I have yet to see that evidence

understood. It’s the perfect factor to blame when no other

(or any clear evidence that autoimmunity exists related

answers are available, especially with almost no medical

to any illness or disease, for that matter - this is a theory,

professionals willing to say, “We don’t know yet simply.”

not a medical fact).

Hair loss is one of the few realms of health where this

Wearing hats or shampooing too often is another theory

makes a bit of sense because male pattern baldness is

formed by practically-minded practitioners. But pulling

almost certainly genetic. But in a world where the blame for

your ponytail too tight won’t cause you to lose your hair.

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B est H o l i st i c L i f e M ay 2024

Medications and chemicals are the one item on this list

Long Luscious Locks

backed up by plenty of evidence. It’s well-known and well-

Middle Eastern and South Asian women are known for

documented that chemotherapy treatments cause anagen

associating beauty and vitality with their hair. It’s rare to

effluvium (hair loss due to hair follicle damage), as do harsh

see short hair in this part of the world, where long, healthy

chemicals used for various hair treatments.

hair is the ultimate display of beauty. I grew up with this

What’s Really Going On

mentality, and I’m fortunate enough to take pride in a full

When it comes to hair loss, the most significant factor we

head of healthy hair (which I work for every day as I strive

should be talking about is the health of our adrenal glands. As

to help my body thrive).

written about by globally-known and respected health author

The truth is almost all women have a similar perspective.

Anthony William (the Medical Medium), these glands produce

According to a 2020 poll in InStyle Magazine, 81% of women

dozens of different hormone blends that regulate our bodies,

reported feeling most confident when their hair looks great.

including the stress hormones associated with the “fight

And all women deserve to feel good about their hair.

or flight” response and hormones that impact hair growth.

The path to a full head of healthy hair involves reducing

When the adrenal glands are weak (a chronic condition in

all of the factors that weaken our adrenals, which include

our stress and caffeine-filled world), they cannot produce

caffeine in all forms, consuming alcohol, taking recreational

the proper amount of hair-growth hormones, and our scalp

hallucinogens, chronic stress, extreme temperatures, fear-

shows the signs. This is what’s really behind pregnancy

based movies, TV, and video games, and argumentative

and birth-related hair loss. It requires a massive amount of

relationships.

adrenaline for a woman to give birth, which can take a toll

To restore the health of our hair and body, we can focus on

if factors like stress, poor diet, and a weak immune system

strengthening our immune system to fight back against

have already weakened a woman’s body. Birth-related surges

the things that weaken our health and bring in foods that

of adrenaline can manifest as thinning or disappearing hair

replenish us and our hair. Some of my favorites include

months after birth has taken place.

papayas, grapes, pomegranates, fresh plain celery juice,

A weakened liver struggling with a lifetime of toxins is another

sweet potatoes, raspberry leaf tea, licorice root, nettle leaf,

major factor in hair loss, as the liver performs thousands of

chaga, and Atlantic seaweeds like dulse and nori. Avoiding

chemical functions in the body. When it loses its vitality, its

problematic foods like canola oil and other processed oils,

ability to carry out all those functions diminishes, leading to

dairy, and processed foods will give our bodies and follicles

rapid aging and decreased skin, hair, and nail health. Viral

an extra boost to bounce back.

pathogens like the Epstein-Barr virus can also reside in the

It’s time to shift the hair loss paradigm. As women, it’s not

thyroid and liver, disrupting the body’s ability to produce and

inevitable that we lose our hair due to pregnancy, birth, our

regulate hormones, causing the adrenal glands to compensate

genes, menopause, or even aging. With a robust and resilient

and weaken more quickly over time.

body, we can prove the mainstream theories wrong and enjoy

Finally, certain common medications can sometimes cause

a full, healthy head of hair even into advanced age.

hair loss (chemotherapy isn’t the only pharmaceutical culprit). Discuss this with any prescribing doctor if you are concerned about hair loss.

Connect with Muneeza: http://www.muneezaahmed.com/links

B e at i n g t h e H a i r Lo s s E p i d e m i c : Th e R e a s o n s Wh y W o m e n A r e Lo s i n g Th e i r H a i r , a n d H o w t o G e t I t B a c k

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USING YOUR INTUITION & SITUATIONAL AWARENESS SAVES LIVES B Y M A R K A N T H O N Y, J D P S Y C H I C E X P L O R E R

For centuries the term “Women’s Intuition” has been used to

skill. Rocky works closely with me and accompanies me on my

describe the natural ability of women to foresee future events or

speaking tours including the International Association for Near-

discern information about a person instantaneously. Remember the

Death Studies (IANDS) National Conference in Salt Lake City.

first time you introduced your date to Mom?

After the conference, we decided to visit a national park for a picnic

Are women more “intuitive” than men? Not necessarily, but intu-

lunch.

ition is an emotional skill and traditionally women are better at

But something odd happened. The GPS on both our phones continu-

accepting and processing emotions, while men have been taught to

ally directed us to a suburban public park instead. My psychic sense

suppress emotions. However, when the term intuition is changed to

indicated this was no technological anomaly.

“instinct,” suddenly this ability becomes quite manly. Tough guy

“Rocky, I feel we’re supposed to be here.”

characters portrayed by actors like Harrison Ford, Dwayne “The

“I do too she said, so let’s enjoy our lunch,” she said and pointed to

Rock” Johnson, and Chris Pratt operate on instinct.

a picnic table shaded by some trees.

“Situational Awareness,” is perceiving what is happening around

The beautiful community park was over twice the size of a foot-

you in all directions at any given moment. This skill is used by first

ball field with picnic areas, trees, baseball and soccer fields, and a

responders, and military personnel no matter their gender, to make

playground area with sprinklers where children were playing and

snap judgments in emergency situations. Combining intuition with

running through the water.

situational awareness is a powerful tool which can save lives.

Our picnic table was near the parking lot about 150 feet from the

This is a two-step process anyone can develop:

public restrooms. They looked like the typical cinder block struc-

First: Trust your intuition/gut instinct about a person, place or situ-

ture public restrooms you’d find in a park anywhere in the world.

ation. This involves the immediate sensation you receive and has

However, the restrooms’ entrance faced the parking lot instead of

nothing to do with prejudice or preconceived notions about some-

the playground area which was a good 200 feet away. So, if you were

one or their appearance. The more you practice, you’ll understand

at the playground, you wouldn’t be able to see the entrance to the

the difference.

restrooms. Given the location of the cinder block structure and the

Second: Situational Awareness. Put down the cell phone, observe

obscured view from the playground, the restrooms may have been

your surroundings in all directions. In a building, scan the room

public, but their entrance was quite isolated.

and the people there and locate all exits. If you’re the custodian of

As we were eating lunch, a van pulled up and parked near the

someone, like a child or senior, know where that person is every

restrooms. Its sole occupant was a middle-aged male.

second. Eventually you’ll discover combining intuition and situ-

Suddenly, a little girl, maybe four-years old came around the corner

ational awareness is not just an observational skill, but when put

to the front of the restrooms. She was wet and wearing a bathing suit

into action can save lives.

with a ballet tutu. She looked like she’d just been playing with other

My Business Manager Rocky naturally combines intuition and situ-

kids in the sprinklers. She was dancing and twirling in a puddle of

ational awareness and knows it is more than just an observational

water which was in front of the restrooms.

Us i n g Yo u r I n t u i t i o n & S i t uat i o n a l A w a r e n ess Sav es L i v es

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B est H o l i st i c L i f e M ay 2024

“Something’s wrong,” Rocky whispered. My solar plexus tightened,

bench and reading a book. Even our approach didn’t cause her to

like Rocky I felt something was seriously wrong here.

look up until Rocky said, “Excuse me—are you with this little girl?”

We both scanned the area and zeroed in on the man parked in the

“Yes, I’m her grandmother, why?” nana looked concerned.

van who was staring at the little girl. Then he quietly emerged from

Rocky explained what had just happened. Nana stared horrified as

the van and headed toward her. His movements were stealthy and

the realization of what might have happened sank in. She hugged

deliberate like a predator stalking its prey.

her little granddaughter and burst into tears. “Thank you so much,

Rocky sprang into action and sprinted toward the restrooms. I

I’ll never take my eyes off her again—thank you.”

followed in hot pursuit. Rocky came to a halt and positioned herself

While most people are good natured, many are not. The reality is

between the man and the little girl. Rocky is petite and children

that predators exist. I served as a prosecuting attorney and I’ve seen

aren’t threatened by her. She asked gently, “Do you know this man?”

the horrors of what can happen when a child is not supervised or

The little girl shook her head and said, “No, I don’t.”

protected.

Rocky may be petite, but I’m over 6-foot tall and when the man saw

Synchronicity is a chain of events which leads you to a certain place

me his face filled with rage, he turned and ran to his van and sped

at a certain time. I believe Rocky and I were supposed to be there that

off before I could pull my cell phone from my pocket to snap a photo

day. Why did both our GPS keep directing us to that spot? Why did

of his license plate.

we choose a picnic table within view of the restroom entrance which

Rocky asked the girl, “Where is your mommy?” She replied, “At

was obscured to everyone else in the park that day?

home”

Perhaps that man didn’t have nefarious intent, then again why was

“Who has taken you to this park?”

he lurking in an isolated spot near public restrooms? When Rocky

“My nana.”

and I approached, why did he suddenly flee? On the other hand, we

“Where’s your nana?” Rocky asked. The girl walked to the back of

may have intervened, but he got away unidentified. Where did he

the restrooms and pointed to a woman about 200 feet away sitting

go? What will he do next?

on a bench next to the playground area. From where “nana” was

While we may not be able to change the world, we can change how

sitting, there was no way she ever could have seen what was happen-

we react to it, and this begins with the simple two-step process of

ing at the restroom entrance or inside of them.

combining intuition and situational awareness.

Rocky said, “Will you walk with me to see your nana?”

If you were in that situation, who would you rather be, Nana or

We approached a woman about sixty-years old who was seated on

Rocky?

***************************************************************** **

Mark Anthony, JD Psychic Explorer® (The Psychic Lawyer) is a fourth-generation psychic medium and Oxford educated trial attorney and author of the multiple awardwinning 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

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Us i n g Yo u r I n t u i t i o n & S i t uat i o n a l A w a r e n ess Sav es L i v es

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DECIPHERING PAIN: THE BODY 'S SECRET CODE

BY PAT T Y O L I V E R

D e c i p h e r i n g P a i n : Th e B o d y ' s S e c r e t C o d e

What Your Pain is Trying to Tell You

to navigate challenges. I’ve helped hundreds of clients over the years

The physical body has been described in spiritual terms as a microcosm

to understand the karmic messages in their pain, illness, and disease.

of the universe. In other words, the physical body is simply a reflection

But you can begin to recognize some of these messages yourself by

of the whole universe. Just like a drop of water from the ocean is indeed

making a connection between the nature of your pain and the chakra

the entire ocean. So too, are we.

that controls that part of the body, as to what needs to be addressed in

As an energy healer specializing in Akashic Records – the record of the

your life.

soul – I’ve learned a thing or two about how to decipher the messages

For example:

found deep in our wounds, chronic ailments and diseases. This is because

• The Root Chakra is at the base of the spine. It refers to our feelings of

everything is energy, whether it is mental, emotional, spiritual or physi-

safety, security and connection. Auto-immune diseases, blood disor-

cal. We are energy beings first; a soul inside a physical body which serves

ders and spinal problems are often reflective of root chakra blocks.

as a vehicle for the human experience we signed up for, to learn, grow

• The Sacral Chakra is just below the navel. It refers to our creativity,

and evolve spiritually. We learn through our experiences that we gener-

sexuality and abundance. Fertility and sexual issues, bladder prob-

ate using our free-will. While a negative experience can be a catalyst for

lems and low back or pelvis conditions are reflective of energy blocks

growth, if we linger in it too long it can start to work against us. This is

in the sacral chakra.

because we are meant to evolve past our negative patterns, which even-

• The Solar Plexus Chakra is between the lower rib cage and the navel.

tually become karma if we repeat them enough in any one lifetime.

It refers to our confidence, self-esteem and willpower. Digestive and

Your soul is always trying to communicate with you, telling you it’s time

intestinal problems, adrenal fatigue and pancreatic and liver diseases

to overcome and release that anger, resentment, fear, anxiety or any other

are all reflective of energy blocks within the solar plexus.

negative energy you choose to continue holding on to. But the soul must

• The Heart Chakra is at the center of the chest. It refers to our ability

be discreet, because it can’t interfere with the free will of the personal-

to give and receive love. Heart and lung diseases, breast cancer and

ity, so it will start by constantly putting you in situation similar to when

circulatory issues are reflective of blocks related to the heart chakra.

you initially chose the pattern so that you could - hopefully - decide to

• The Throat Chakra is located in the throat and refers to our ability

make a new empowered choice and release it.

to communicate effectively. Diseases of the mouth, teeth and gums,

If you don’t make a new choice, it can eventually cause your brain to

thyroid problems and even shoulder pain are reflective of blocks

create pathways that support that negative energy, and you might develop

related to the throat chakra.

chronic negative thoughts such as “I’ll never succeed” or “I’ll never find

• The Third Eye Chakra is in the middle of the forehead. It refers to our

that perfect partner” or whatever the subject is that’s troubling you. This

intuition, wisdom and inner truth. Strokes, blindness, deafness and

in turn will eventually become an emotional trigger that you will carry

migraines are all indicative of blocks related to the third eye chakra.

into each of your relationships. If that trigger is left unresolved long

• The Crown Chakra is at the top of the head. It refers to our inspi-

enough, it could lead to a spiritual crisis of unworthiness. And if that

ration, values and self-realization. Chronic fatigue, depression and

spiritual crisis is left unresolved, it will move to the physical body as a

most diseases of the muscular, lymphatic and skeletal systems can

last attempt to gain your attention and express itself as an illness, chronic

be related to energy blocks in the crown chakra.

condition, or disease. This is because energy can never be destroyed, it

Everything is energy! Learning to manage your energy body by balancing

only changes. Unfortunately, by the time it moves to the physical body

your chakras and clearing karma will help keep you in balance mentally,

we rarely make the connection between our pain and the root cause that

emotionally, spiritually and physically. I teach you all of this and more in

might have started years ago or lifetimes ago as an extreme emotional

my course on healing through Akashic Records, called “Live a Soul-Pow-

reaction that we chose to continue repeating and never change.

ered Life!”

This is where the Akashic Records can become an invaluable tool to

For details on all of my courses and offerings, visit my website at

shorten the time it takes for one to recognize a karmic pattern and

https://www.pattyoliver.com.

change it, because your Akashic Record holds the energetic imprint of

Soul Empowerment Bundle: A Free Guided Meditation and 12 Printable

your actions, your choices, and life experiences. When you learn to access

Affirmation Cards.

it, you will understand why things are happening in your life and how

https://www.pattyoliver.com/f/free-meditation-and-cards

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THE ULTIMATE GUIDE TO CONQUERING THE RUNNER’S HIGH

BY JARED BROUGHTON It starts with a single step forward that unleashes the ultimate endor-

Perhaps you are doing too much or was too fast.

phin release your brain craves. There is a special “high” that experts

Zoning out (Flow state):

term as the Runner’s High. What makes this phenomenon so special

There is a lot of new research showing tremendous mental benefit from

and unique is no other sport possess the same rush of endorphins to

zoning out while running. If you are tired or do not feel like running

your brain compared to running.

often; that is a sign you are overexerting and/or overthinking on your

It stems from that we were meant to move and exercise. We were evolved

runs. Your best running will occur when you can zone out and turn off

as hunting pack animals by running our prey to exhaustion. The one

your brain. It is exhausting to constantly put pressure on ourselves to

evolutionary advantage we have is the ability to sweat and cool-off at

hold a certain pace whether its our egos, to impress a friend, running

the same time. Humans can run long distances without getting tired

partner or group.

whereas land mammals cannot but rather just faster. The theory is our

It is good and healthy to test your limits but you do not need a lot of

brain created mechanisms to allow us to feel pleasure from this activ-

physiological stress in order to see fitness boosts. IN terms of training

ity in order to survive. (McGougall, 2011)

for performance, the “high” will be a natural by-product as you cele-

When you start running or exercising in-general, your brain releases

brate the little wins of good workouts. The objective should be to ensure

the hormone which creates very comforting and empowering feelings.

at least 90% of your runs feel good, enjoyable and relaxed. However, it

Exercise increases the levels of endocannabinoids in the bloodstream

is normal to have bad runs when life happens but try not to dwell on it.

which is a calming agent to brain so we feel relaxed.

There will ALWAYS be fluke bad runs, workouts and races.

Benefits of the runners high

Strategy Guide to obtaining the runner’s high every run:

• Improved concentration, mental health mood and temperament

1. Drink plenty of water before hand and after

• Promotes extra blood flow to the brain

2. Have your running gear ready the night before as often as possible

• Stress release and manage stress better

to avoid time wasted and unnecessary stress. If you do not have a

• No medication, products or and not a lot of exercise required.

system for key runs, you will more often than not try to formulate

How to receive the “high”?

excuses not to do the run or stay in bed.

It will widely depend on your exposure, level, genetics, current fitness,

3. Determine if you are a morning person or night person

training response, and experience etc:

4. Try to plan your run sessions around when you are the most

• Beginners: Almost immediately once you are consistent. At first

productive and energized. If you go when you are the most irrita-

every run will feel exhausting because it is a new skill. The trick is

ble or low in energy, the lower the rush of endorphins you’ll receive

patience and your body will zone out organically overtime.

• Intermediate: 30-1 hour • Advanced: 1-2 hours Myth: You have to be good at running to get the runner’s high Truth: Anyone can do it at any skill level.

Myth: I am not feeling good after my runs and always tired; running

or will release slower.

5. Never judge the quality and how good a run is by the first 20min or first few Kilometres. Your physical body takes some time to get the juices flowing in the joints. It can take up to 10-25 min for your muscles to feel fully warmed-up.

6. In the zone: The phase where you should be the most relaxed and

is obviously not meant to for me

the “High” occurs almost suddenly. a. Speed session this will be

Truth: It comes down to energy levels. There is a point of diminishing

more difficult if the objective is pace. It take years of practice to

return where once you are exhausted; “the runner’s high” has peaked.

master this technique at a hard effort. b. Never force the “zone

Th e u l t i m a t e g u i d e t o c o n q u e r i n g t h e Ru n n e r ’ s H i g h

out” process c. Running group: EXTRA benefit because you get the social

BONUS

interaction and the “high” at the same time.

Running support group

7. Recognize plateau of the sensation and when the enjoyment has hit a peak. At this point, nothing you do will reverse that.

8. Time to slow down and lower the heart rate to wind down the effort you are putting onto your physical body.

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It is often said that running is lonely sport/activity but it does not have to be. I created a safe space where all runners can share their journey, tribulations, challenges, failures and successes. By doing this people feel less alone in their running. People often feel unmotivated when they are not supported.

Summary & application:

By breaking down mental and lifestyle barriers, runners will feel empowered

Run to a point where you receive very positive feelings and then stop. When

to never give-up no matter the struggle that running can bring. It is a beau-

in-doubt “less is more”. If you do not run for long enough, you will not

tiful pure sport that can be treated as a team sport with the right environ-

harness the full benefit. The fitter you become; the longer it takes to get it.

ment. We accomplish more together!

Caution: People with very addictive personalities can become obsessed with

The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running |

the “high” and may cause overtraining because they are receiving the mental

Johns Hopkins Medicine

boost running gives them. In conclusion, running should never feel like a chore; you do not HAVE to run, you GET to run!

Connect with Jared: https://linktr.ee/run2potential

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F r o m F e a r t o F r e e d o m : O v e r c o m i n g B a r r i e r s t o F i n a n c i a l Abu n d a n c e

FROM FEAR TO FREEDOM: OVERCOMING BARRIERS TO FINANCIAL ABUNDANCE

BY DAWNA CAMPBELL

In the intricate dance towards financial abundance, our

growth allows us to recalibrate our subconscious. This shift

greatest allies and adversaries reside within—the beliefs

enables us to perceive opportunities not solely through the

and mindsets that shape our approach to money, risk, and

lens of potential loss but as gateways to learning, develop-

success. It's a journey not just of external strategies and

ment, and eventual success.

decisions but of internal transformation, where overcoming

Learning from Failure

limiting beliefs, conquering fear of risk, and learning from

Recognizing failure as an inevitable and invaluable segment

failure become pivotal steps. Dive into the core of financial

of the journey towards financial abundance is paramount.

psychology to master your financial mindset, thereby unlock-

Such recognition necessitates adopting a growth mind-

ing a realm of prosperity. By addressing these foundational

set, a perspective that reinterprets setbacks as rich learning

aspects, we set the stage for growth, resilience, and finan-

opportunities rather than insurmountable barriers. This shift

cial empowerment.

fosters resilience and adaptability, empowering us to navigate

Overcoming Limiting Beliefs

obstacles with grace and determination. Moreover, it culti-

Deep within the labyrinth of our subconscious lie ingrained

vates an environment where failure is not only accepted but

beliefs that quietly mold our perception of what we believe we

welcomed as a catalyst for growth and innovation. By dissect-

deserve and what we are capable of achieving. These limit-

ing our failures, we gain insights into our processes, deci-

ing beliefs, such as pervasive doubts about our worthiness

sions, and strategies, allowing us to refine and improve upon

of wealth or skepticism regarding the feasibility of attain-

them in future endeavors.

ing true abundance, often stem from past experiences, soci-

Inconsistent Income Streams

etal messages, and internalized fears. Engaging in self-re-

For entrepreneurs and individuals navigating the ebbs and

flection and embracing positive affirmation practices can

flows of fluctuating income, the cultivation of adaptability

serve as powerful tools to dismantle these mental barriers.

and resilience becomes indispensable. Rather than perceiv-

By challenging and transforming these deep-seated beliefs,

ing income fluctuations as daunting obstacles, reframing

we unlock the ability to rewrite the narrative of our lives.

them as manageable variables opens the door to creative

Conquering Fear of Risk

problem-solving and the discovery of innovative solutions.

The fear of risk, especially the daunting prospect of financial

This perspective not only unlocks growth opportunities but

loss, can paralyze even the most ambitious among us, hold-

also encourages a proactive approach to financial plan-

ing our aspirations hostage under the shadow of doubt. This

ning, enabling the development of a more robust and flexi-

pervasive fear is deeply rooted in our instinctual aversion to

ble financial strategy. It turns the challenge of inconsistency

loss, a response that prioritizes safety and security over the

into resilience, fostering an environment where strategic

uncertainty of potential gains. However, adopting a mindset

foresight and innovation thrive.

that embraces risk as an essential, inseparable component of

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B est H o l i st i c L i f e M ay 2024

Procrastination and Lack of Discipline

Being Overwhelmed by Options

Procrastination and a lack of financial discipline often

The sense of overwhelm that engulfs us in the face of

arise from a profound misalignment between our long-

financial options often originates from an underly-

term goals and our day-to-day actions. Visualization and

ing fear of making the wrong choice, a concern that we

the practice of setting small, achievable goals can signifi-

might miss out on the 'perfect' opportunity. Shifting

cantly foster subconscious alignment, thus building the

our mindset from an unyielding pursuit of perfection

discipline needed for financial success. This process not

to a more forgiving approach that embraces the learn-

only bridges the gap between intent and action but also

ing and growth inherent in each decision can signifi-

cultivates a sense of accomplishment and momentum,

cantly alleviate this pressure. Adopting a mindset of

essential for maintaining motivation. By celebrating

curiosity and openness not only simplifies the process

each small victory, we reinforce our capacity to act deci-

of financial decision-making but also transforms it into

sively and align more closely with our financial aspira-

an exploratory journey, where each choice is an oppor-

tions, turning discipline from a challenge into a habit-

tunity to gain insights and knowledge. By viewing deci-

ual strength.

sion-making as a dynamic and integral component of our

Change in Financial Habits

growth, we become more adept at navigating the vast sea

Resistance to change is a natural human instinct that

of options with confidence and clarity, leading to more

can significantly hinder personal and financial growth.

informed and empowering financial choices.

However, the gradual integration of new financial habits,

Mastering Your Financial Mindset

coupled with the celebration of small wins, can effec-

In the quest to achieve financial abundance, the journey is

tively ease the subconscious into acceptance. This stra-

as transformative as the destination itself. By confront-

tegic approach not only diminishes the fear and discom-

ing and reshaping our deep-seated beliefs, embracing

fort associated with change but also cultivates a positive

the inherent risks and lessons of failure, and navigat-

reinforcement loop, where each small success builds

ing the uncertainties of fluctuating incomes with resil-

confidence and readiness for more significant shifts. By

ience, we pave a path toward not just financial success,

acknowledging and rewarding progress, we can trans-

but personal growth and empowerment. To learn more

form our relationship with change, viewing it not as a

about how your beliefs impact your financial decisions,

barrier but as a pathway to financial empowerment and

connect with Dawna at www.bettercalldawna.com for a

resilience.

complimentary call.

Contact Dawna: https://www.dawnacampbell360.com/contact-dawna

F r o m F e a r t o F r e e d o m : O v e r c o m i n g B a r r i e r s t o F i n a n c i a l Abu n d a n c e

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B est H o l i st i c L i f e M ay 2024

THE GIFT OF GROWING WISER

BY TAY LO R S A P P I N GTO N

Th e G i f t O f G r o w i n g W i s e r

38

I pulled the bathing suit strap over my shoulder

dancing around getting their needs met, no, they

to do MORE.”

and stood there staring at my reflection in the

go straight for the jugular in explicitly clear ways

This is the one that snapped me back into the

mirror….

asking for exactly what they need

moment…

“Things are changing” … I thought to myself..

And.. when they go unmet the boundary put up and

“MORE OF WHAT TAYLOR…!”

I still catch myself looking for the 25, 27, 30, 32, 34

in place of an unmet need is fierce.

I’ve come to realize that the strongest story line

year old version of me.

There is no mincing of words around the unmet

I contend with, the story line that is going to kick

I refuse to plug into the narrative of aging… so,

need but a clear communication that next time I

and scream as I slowly, lovingly, and kindly move

from this point forward, I will be talking about how

will have the opportunity to do better and to take

it into it’s place of dormancy is the one of I’m not

I am growing wiser as opposed to older.

this as a lesson on how to do so.

good enough and need to do more in order to be

I’m noticing something stirring within me as I

Honestly, I admire my body, she's showing up

worthy of love, support, recognition… as I stood

grow wiser.

and teaching me all the ways I have wrecklessly

there waiting for a response to the question “More

The more comfortable I get in my skin the less at

abandoned myself in years past...

of what” I was met with silence…

home I feel in my body…

I've grown into understanding the importance of

I really do believe that one of the biggest epidemics

I imagine this is a metaphor of sorts…

attuning to what she, my body, is actually trying

individuals deal with isn’t something that

The more at home I feel in the authentic expression

to tell me.

originates in the body but is expressed by it and is

of who I am and what I am here to do the less I

Those "pesky" symptoms aren't so pesky after all

driven by the narrative of “more.”

resonate with societal structures at large…

and they are her only way of communicating with

• More work

The ones that consume ALL of you leaving very

me..

• More movement

little behind for you to enjoy..

Message recevied. Loud and clear.

• More socializing

Back to my reflection in the mirror and the bathing

I’ve spent the last year walking through fire.

• More money

suit…

The fire consumed me, burning everything I

• More supplements

As I was studying my reflection I recognized

thought I knew about myself, friendship, business,

• More products

a discomfort arising within me internally, the

LIFE to the ground.

• More procedures

discomfort isn’t rooted in an “I can’t stand what I

The fire left nothing, not a single salvageable piece

You get my point… I gave it another minute or two…

am seeing reflecting back at me” narrative…

of me.

no response…

It’s more of a, “Oh, this new chapter looks entirely

And what I am coming to realize with GREAT

I met the silence by giving myself a sweet smile

different from the last, every time I see myself

gratitude is that life has ushered me into the

because the new orange bathing suit was beautiful

in the mirror I recognize something new even

chapter where I must move, create, work, and

in color and design and flattered many parts of my

different about my appearance, and everything

engage from a place of motivation led by the

ever changing form I then threw my cover up on

that has worked to support this physical vessel of

demands of my soul, not just those of society.

and got on with my day… So, I must ask, do you

mine up to this point is going to need to change”

This chapter has been one of seeking answers from

have bathing suit moments?

For a moment my mind wanders and lands on the

deep within instead of looking for approval from

What is the narrative that lives deep within you

thought “more change”..."sigh" in heavy reflection

the outside.

that you are working WITH to slowly, lovingly, and

before it pivots to a place of understanding..

It’s been a profound developmental stage in which

kindly put it in it’s place? When we move through

“I’ve been through chapters like this before…

unfinished business from the past has come up

moments like this it can feel so lonely and as if we

pregnancy, postpartum, going from my 20’s to

once again for resolution and healing, so that I

are failing ourselves…

my 30’s”

can free myself from the outmoded beliefs and

That’s the trap.. don’t take the bait and fall in.

And yet, there is something really profound about

behaviors of my past.

It is my hope that in sharing my tender behind the

the shifts that have happened after the age of 35

All the issues that weren’t resolved during puberty

scenes moments and the reflections they provide

These shifts don't look like any I have encountered

and early adulthood—such as body image,

you too will feel seen and understand that what

before.

relationships, vocation, fear of aging, and self-

we are so often is an undesirable place to find

These shifts beckon all the hidden parts living

esteem issues—now arise once more to be healed

ourselves in, the growing wiser process, is actually

inside of you forward

and completed.

a gift and a privilege.

These shifts demand light be shed on the pieces of

Back to the bathingsuit and reflection…

Big love, T

you that you’ve refused to look at

For a moment I caught my thoughts moving into “I

Connect with Taylor:

These shifts aren’t going to waste time with

don’t like” “I wish this looked different” “I need

https://linktr.ee/tayloredwellbeing

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B est H o l i st i c L i f e M ay 2024

THE PERILOUS PATH OF THE PEOPLE PLEASER:

NAVIGATING THE HIDDEN DANGERS

BY VIRGINIA OMAN, LCMHC, NCPT

We, as women, are culturalized from birth to put our needs and desires

The Psychological Toll

on the back burner and always put others first. From the early class-

In addition to the psychological toll, the habit of people-pleasing can

room to the adult boardroom, the inclination to prioritize the needs

also have tangible consequences on one's career and personal success.

and desires of others can become deeply ingrained within our psyche.

Constantly saying "yes" to every request or demand can lead to over-

While the intentions behind such actions may appear noble, the peril-

commitment and burnout, as individuals spread themselves too thin

ous path of the people pleaser is one fraught with hidden dangers that

in an attempt to please everyone around them. Overworked and over-

can wreak havoc on both mental well-being and personal fulfillment.

whelmed, this can hinder productivity, creativity, and overall perfor-

I always remind my clients who struggle with this, that at first glance,

mance, ultimately stalling personal and professional growth. But more

the term "people pleaser" may conjure images of individuals who are

than anything else, it hinders the level of happiness within the indi-

kind-hearted and giving, always willing to go the extra mile to ensure

vidual.

the happiness of those around them. However, beneath the surface lies

Many times, the fear of disappointing others or facing rejection can

a complex web of motivations and consequences that can have profound

prevent people pleasers from taking risks or pursuing their own goals

negative effects on both the individual and their relationships.

and aspirations. Instead of forging their own path, they may find them-

Loss of Authenticity

selves trapped in a cycle of stagnation, forever seeking the approval of

One of the primary dangers of being a people pleaser is the erosion of

others rather than charting their own course towards fulfillment and

one's own sense of self. Constantly seeking validation and approval from

success.

others can lead to a loss of authenticity, as individuals mold themselves

The dangers of being a people pleaser extend beyond the individual,

into whatever they believe others want them to be. In the quest to please

impacting society as a whole. By prioritizing the needs of others above

others, people pleasers may suppress their true thoughts, feelings, and

their own, people pleasers contribute to a culture of codependency and

desires, ultimately leading to a sense of emptiness and disillusionment.

enablement, wherein individuals are discouraged from taking responsi-

I often ask my people pleasing clients if they often feel lonely despite

bility for their own actions and emotions. This can perpetuate unhealthy

having many friends. They always say yes. That is because no one really

dynamics within families, communities, and workplaces, ultimately

knows who they truly are!

hindering collective growth and progress.

Moreover, the relentless pursuit of external validation can have detri-

Reclaim Your Sense of Self

mental effects on mental health. People pleasers often tie their self-

So, how can one break free from the shackles of people-pleasing and

worth to the approval of others, leaving them vulnerable to anxiety,

reclaim their sense of self? The journey towards self-discovery and

depression, and feelings of inadequacy when their efforts are not met

authenticity begins with self-awareness. By examining the motiva-

with the expected praise or gratitude. The constant need for validation

tions behind your desire to please others and acknowledging the toll

can create a cycle of dependency, wherein individuals become trapped

it is taking on your mental and emotional well-being, you can begin to

in a never-ending quest for approval, sacrificing their own well-be-

reclaim agency over your life from the inside out. And it may well be the

ing in the process.

first time you start to get to know your true self!

Furthermore, the tendency to prioritize the needs of others above one's

Setting boundaries and learning to say "no" are essential steps in break-

own can result in a skewed power dynamic within relationships. People

ing free from the cycle of people-pleasing. While it may initially feel

pleasers may find themselves constantly bending over backward to

uncomfortable or even selfish, prioritizing one's own needs and desires

accommodate the desires of others, often at the expense of their own

is crucial for maintaining a healthy sense of self and fostering genuine

needs and boundaries. This imbalance can lead to feelings of resent-

connections with others.

ment, anger, frustration, and ultimately, the erosion of healthy rela-

Cultivating self-compassion and practicing self-care are essential

tionships.

components of overcoming the dangers of people-pleasing. By treating

Th e P e r i l o u s P a t h o f t h e P e o p l e P l e a s e r : N a v i g a t i n g t h e H i d d e n D a n g e r s

oneself with kindness and prioritizing activities that bring

quences of prioritizing the needs of others above one's own

joy and fulfillment, individuals can begin to rebuild their

can have profound effects on mental health, relationships,

sense of self-worth and identity, independent of external

and overall well-being. By cultivating self-awareness, learn-

validation. None of this happens quickly as pleasing people

ing to set boundaries, and prioritizing self-care, individu-

has become an ingrained habit, the emotion of fear on the

als can break free from the shackles of people-pleasing and

other side. Seeking the support and help of a mental health

reclaim their autonomy and authenticity.

professional can make a huge difference.

I strongly encourage this journey for anyone who is dealing

Get to Know Who You Really Are

with being a people pleaser as you might just get to know

In summary, while the desire to please others may stem

who you REALLY are for the very first time. Nothing is more

from a place of kindness and empathy, the dangers of

joyful or liberating!

people-pleasing are real and far-reaching. From the erosion of self-worth to the stifling of personal growth, the conse-

Connect with Virginia: https://linktr.ee/virginiaoman

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B est H o l i st i c L i f e M ay 2024

Th e S e c r e t s B e h i n d M a k i n g S e l f - C a r e Y o u r Su p e r p o w e r

42

THE SECRETS BEHIND MAKING SELF-CARE YOUR SUPERPOWER

BY DR. ELIA GOURGOURIS

Let’s start off by addressing the pink elephant sitting in the

Or would you ever tell your child that there’s no time for

room: is self-care selfish? This question has been debated

breakfast or lunch, because they have too many things to

both publicly on social media as well as personally within

do? Of course not. And yet, we do that to ourselves all the

our own hearts and minds for many years. I would argue

time. So why is there such a double standard? Try to look

that in a world filled with incredible stresses, financial

at your personal choices from the perspective of a parent

pressures, relationship issues, loneliness, and personal

and make adjustments accordingly!

health concerns, self-care isn’t just “nice to do,” it’s

Set limits for ourselves: When we set limits for ourselves,

non-negotiable and essential! When self-care is absent,

it can help to eliminate some of the stressors. For exam-

the stress, anxiety, and depression often tied to being

ple, if we are struggling with over commitment, part of

human in a difficult world, becomes magnified and can

learning to set limits, is the ability to “say no,” and not

eventually dominate the quality of our lives.

feeling guilty about it! When I was younger, I couldn’t turn

Parent our (inner) child: Most parents don’t neglect their

others down, because I was a people pleaser.

kids – they are mindful of their needs, especially when

Initially, when you start say no to others, it can feel awkward

they are young. But how many of us are good at parent-

and uncomfortable. Yet, like anything else, with practice,

ing ourselves? Sometimes we are so busy, that we deprive

it gets easier, I promise you. And here’s a practical tip: just

ourselves of the most fundamental things for our well-be-

because someone asks you, doesn’t mean that you have to

ing: sleep and food. Can you imagine as a parent, having

give them a response immediately. “Let me think about

the following conversation with their child:

it,” “I need to check my schedule,” or “I’ll get back to

Parent: “You need to be on your phone until 2:00 AM, and

you,” are absolutely appropriate responses. Then take the

keep checking your social media!”

time to get quiet and decide for yourself, if committing to

Child: “But Mom/Dad, I’m tired and I want to go to sleep!”

the request is in your best interest or not. Remember this:

Parent: “Noooooooo! Keep checking your phone to see if

every time you say “no” to someone else or something,

you got any more likes.”

you’re actually saying “yes” to your self-care.

It’s absurd and laughable; no parent would ever do that to

Reduce the noise: This is not really a secret … as we

a child. But how often do we tell ourselves, “Go to bed, you

already know, it’s incredibly important to detach from

need your sleep,” and then follow through? We often don’t.

social media, phones, television, the news, loud groups

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B est H o l i st i c L i f e M ay 2024

of people, and even toxic relationships (which is a whole

we cannot be grateful and depressed at the same time.

other topic). I’m an expert in all of this, but unfortunately

• Obviously, getting moderate exercise also contributes

NOT in a good way. I was addicted to all of these distractions

to our overall well-being.

and noises myself. But let me give you a personal example

The NIMBI Principle: When a decision between a short-term

of one small way I have applied this principle in my life, and

temptation is at odds with our long-term welfare, how do

what a difference it has made.

we choose what’s best for us? By practicing the NIMBI Prin-

When the pandemic hit, and stress levels everywhere increased

ciple (Not In My Best Interest). For example, if we’re trying

dramatically, I consciously committed to take my self-care

to quit smoking or drinking and someone offers us one of

more seriously. Part of my self-care was walking three miles

these, can we turn down this invitation by simply saying,

a day, and I decided at least 50% of the time, to leave my

“NIMBI.” And even better, do so with a smile! What I love

phone behind (something which was unthinkable before

about this simple saying, is how empowering it feels to say it.

then)! This small act of detaching had multiple, unfore-

After all, how could someone else insist on something that’s

seen benefits:

not in our best interest? Wouldn’t make them look so good …

• I started becoming more mindful and noticed the beau-

So can self-care become a super power? It can with both

tiful environment –birds singing, blue skies and white

attention and practice. In my experience both as a former

clouds, wonderful fresh air, feeling of the warm sun

Clinical Psychologist and a Happiness and Wellness Expert,

on my face.

these four “secrets,” although small, can make a monu-

• I could think through my gratitude list. When we prac-

mental difference. Remember, self-care is the ultimate act

tice gratitude, it boosts the connections in the areas of

of self-compassion and love; it leads to physical, mental,

the brain associated with positive emotions (through

and emotional health, and happiness. It’s the gift (to your-

serotonin and dopamine release) and weakens those

self) that keeps on giving!

tied to negative emotions. As a result, physiologically,

Connect with Dr. Elia: https://www.dreliagourgouris.com/

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B est H o l i st i c L i f e M ay 2024

THINK YOU CAN HUSTLE YOUR WAY TO HAPPINESS? THINK AGAIN...

BY LAURA ENZOR

The pressure to do more, be more and see more has affected all of us.

would have resulted in the disease taking up residence inside my body.

• You’ve pushed yourself too hard at work….

However, I do believe my habit of overtraining, overworking, being the

• You’re a freaking supermom at home…

best hostess, wife, daughter, mom, friend, neighbor, cousin, commu-

• You’re making dinner for your best friend who just had hip

nity member and more--and being a YES girl all the time, potentially

surgery….

• You’re baking cookies for the upcoming Valentines party at school….

• You’re saying yes to every invite….

compromised my immune system and allowed this disease to flourish.

The lesson?

Hustling isn’t healthy and it often manifests in physical, mental or emotional burnout and damages our connection to feeling happy in life.

But tell me, dear ones, is this hustle really making you feel healthier or

I’m not proposing you should stop being productive …

happier? Are all of these things serving you? Sure, we have to do SOME

I’m suggesting that you just have to slow down and make space to

things. But why do we think we have to do everything?

breathe, reflect, and recalibrate.

Boundaries? Self-Care? Yes, you’ve heard about it all before, but they’re

When you finally let life's whirlwind settle, that's when you can hear

just another thing on the list. Another thing to squeeze in. Another

your inner guidance clearly. This is the connection that gets lost when

thing you’ll feel guilty about not getting done. Argh!

we create a hustle lifestyle.

I was this woman who hustled hard!

Here are a few ways that you can tame your hustle and move it towards

I landed my dream job in fitness at age 50.

happiness.

That same month my husband wanted to move us across the country.

Over-Hustle #1:

I said yes, when I really meant NO.

Overworking- Are you working into the evening? Is it completely

I put a smile on my face because I am a supportive wife (an old good

normal for you to stay up late with your laptop while your hubby falls

girl trait of mine) and I got busy hustling. Moved my daughter into

asleep in front of March Madness? And then at some point, you finish

a new school. Found a house that suited us. Remodeled the kitchen,

off a bottle of wine and watch a Gossip Girl? It takes a conscious deci-

blah blah blah.

sion to step back and ask: Is my work affecting my relationship? Even

So much stress, so much productivity, so much rushing around, so

if there’s no drama….is there also a lack of connection?

much friggin anxiety.

How to Make the Hustle Happy:

One year later, I got diagnosed with lyme disease. Poof! There went

Take a hard look at your have to’s and want to’s. And relationships!

my 28-year fitness career and any possibility of resurrecting my posi-

How do you want to show up for your significant other? Do a visual

tion as a “cycle star.”

run through, like the great athletes do before their performance. Then,

Turns out I had Lyme for 10 years prior to the diagnosis and getting

practice saying “no” to anything that interrupts your set plan for the

bit by a tick whether I was healthy or immune- compromised still

week. If you are a chronic over- worker, enlist a coach trained in Shadow

Th i n k Y o u C a n H u s t l e Y o u r W a y t o H a p p i n e s s ? Th i n k A g a i n . . .

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B est H o l i st i c L i f e M ay 2024

Work to help you get underneath your programmed behavior.

Over-Hustle #4:

Over-Hustle #2:

Leaving no room for personal joy. Is there anything you do

Comparison is the thief of happiness. Does this sound familiar?

for your own joy? Nothing to do with your partner or chil-

“My neighbor Neeva seems to have it all. She’s always getting

dren or mother in law. Just you. We must build a relationship

in her midnight blue convertible dressed to perfection and her

with ourselves before we can show up fully and in our radi-

grass is always impeccably cut and those Christmas decora-

ance for others. Is it ice skating? Singing? Painting? Knitting?

tions! In reality, you have absolutely no idea what’s going

Taking picture of birds?

on in Neeva’s life. This rabbit hole is slippery and sometimes

How to Make the Hustle Happy:

we’re just like Alice, at the bottom getting smaller and smaller.

Think back to your inner child. Is there something you used

How to Make the Hustle Happy:

to love but were told to avoid? Something you were judged

When you catch yourself amidst comparison, try on compas-

for loving? Maybe you wanted to be a stage actress. So now,

sion. Accept that Neeva doesn’t have a perfect life and give

go see more plays! Maybe sign up for local theater. The key

her compassion for whatever she might be going through.

is taking baby steps. Connect to inspiration and what lights

Offer yourself compassion for whatever you’re doing. Remind

you up. It’s up to you to generate your joy.

yourself that nobody has it all figured out. Not even Beyonce.

Over-Hustle #5:

Over-Hustle #3:

Setting sky high standards. This sets us up to fail. We put too

Sacrificing your own down time. If you’re scheduling down-

many things on our list. It’s a problem. Why do we set high

time at all, we often either:

standards? Because we’re competent and ambitious of course.

a) fill it with something else because we’re not well boundaried

But if we’re anxious the whole time, what’s the point?

b) Aren’t present because we’re scrolling through our phone

How to Make the Hustle Happy:

without intention

Consider what you can say when you don’t want to disap-

c) feel anxious about taking the time off from our usual pile

point people. Start practicing “no thank you” or “I’ll have to

of productivity. In every instance, we miss the opportunity.

get back with you on that.”

How to Make the Hustle Happy:

Hustling is overrated, but if we’re strategic, reflect and become

Set an intention for your downtime. Use a ritual! Set a timer

aware, we can make it work for us and hustle toward produc-

for 30 minutes for each little pocket and become committed

tivity and happiness.

to that one activity. This is better for your heart and better for your brain. Make a list of your priorities. Look at the list. Did

Link to connect, follow, or learn about Laura Enzor Coaching

you list downtime?? Make sure you do. You can call it frivo-

click here. https://bio.site/Laura_Enzor

lous time or unguided time but take THAT time!

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B est H o l i st i c L i f e M ay 2024

DOES NIRVANA EXIST? EXPLORING THE QUEST FOR INNER PEACE AND HAPPINESS

BY AMANDA HART

D o e s N i r v a n a E x i s t ? E x p l o r i n g t h e Qu e s t f o r I n n e r P e a c e a n d H a p p i n e s s

50

In the bustling streets of modern life, amidst the cacophony

the nature of existence and the path to liberation. The

compassion and ethical conduct.

of daily routines and responsibilities, the pursuit of inner

first of these truths acknowledges the inherent presence

By cultivating kindness, gener-

peace and happiness has become a quest of paramount

of suffering (dukkha) in human existence, a universal

osity, and empathy towards

importance. At the heart of this pursuit lies the concept of

truth that transcends cultural and temporal boundaries.

ourselves and others, we align

Nirvana, a state of perfect tranquility and bliss, revered in

However, the Buddha proclaimed that suffering is not

our actions with the principles of

Buddhist philosophy as the ultimate attainment. But what

an immutable aspect of life but rather a result of our

right livelihood and moral integ-

is the origin of this elusive state, and how can we traverse

attachment to desires and the transient nature of existence.

rity, paving the way for spiritual

the path to its realisation in our own lives?

It is within the context of this existential predicament that

My Journey to Nirvana and Personal Awakening

Nirvana emerges as the ultimate goal of Buddhist practice,

Before embarking on my own journey towards Nirvana,

a state of liberation from the cycle of birth, death, and

traverse the path of spiri-

I found myself ensnared in the trappings of a seemingly

rebirth (samsara). In its essence, Nirvana represents the

tual awakening, we deepen our

perfect life. From the outside, my existence appeared

cessation of suffering and the realisation of profound inner

understanding of the nature

idyllic, filled with success, accolades, and societal approval.

peace and contentment.

of reality through the cultiva-

Yet, beneath the veneer of success lay a deep-seated

The Path to Nirvana

tion of wisdom and insight. By

discontent and heartache, a gnawing sense of emptiness

As we embark on the journey to Nirvana, guided by the

investigating the nature of our

that no external achievement could assuage.

wisdom of Buddhist teachings, we encounter a path

own minds and discerning the

It wasn't until I reached a breaking point, a moment of

illuminated by profound insights and transformative

causes of suffering, we liber-

profound epiphany, that I realised the folly of my pursuits,

practices. Here are some key principles and practices to

ate ourselves from the shack-

and that my life was ultimately built on a bed of sand. In

aid us on our quest:

les of ignorance and delusion,

the depths of despair, I revisited the teachings of Buddhism

1.

growth and awakening.

5. Wisdom

and Insight As we

Impermanence and Non-Attachment Central to the

unveiling the radiant essence of

and the concept of Nirvana, a state of perfect peace and

teachings of Buddhism is the recognition of imper-

Nirvana within.

happiness that seemed at the time, like an unattainable

manence (anicca) as a fundamental aspect of exis-

Nirvana is not a distant dream or

dream. And yet, something within me stirred, a flicker of

tence. By acknowledging the transient nature of

an unattainable ideal but a present

hope amidst the darkness. And so my journey began.

all phenomena, including our thoughts, emotions,

reality waiting to be discovered within

Embracing the Journey

and material possessions, we cultivate a mind-

each of us. As we embrace the wisdom

As I reflect on this immense journey towards true freedom,

set of non-attachment, a crucial step on the path to

of Buddhist teachings and embark on

I am reminded of the profound insights and transformative

Nirvana.

the journey of self-discovery, may we

experiences that shaped my path. From the depths of

2. The Middle Way The Buddha emphasised the impor-

suffering to the heights of true spiritual awakening, each

tance of finding a balanced approach to life, steering

meaning, purpose, and fulfilment.

step along the way has brought me closer to the realisation

clear of extremes of indulgence and asceticism. This

In closing, I extend my heartfelt

of inner peace and happiness. I thought I knew all there was

Middle Way encourages us to cultivate mindfulness

wishes to all seekers on their journey.

about living a spiritual life, whilst sharing this with others,

and moderation in our thoughts, actions, and desires,

Together, may we walk the path of

until I discovered the concept that when we believe we

fostering a sense of equilibrium and harmony within

awakening with courage, compassion,

ourselves.

and unwavering determination. For in

know, we don’t know. And so this realisation gives us the

unlock the door to a life of profound

3. Meditation and Mindfulness At the heart of Buddhist

the depths of our own hearts lies the

the surface of potentiality.

practice lies the transformative power of meditation

boundless potential for awakening.

Tracing the Origins of Nirvana

and mindfulness. Through the cultivation of pres-

Together, let us unlock the gates of

To understand Nirvana, we must delve into the rich tapestry

ent-moment awareness and inner stillness, we quiet

Nirvana and usher in a new era of

of Buddhist tradition, where its roots run deep. Emerging

the incessant chatter of the mind and connect with

peace, happiness, and enlightenment.

in ancient India over two millennia ago, Buddhism

the deeper dimensions of our being. In the stillness

was founded by Siddhartha Gautama, later known as

of meditation, we glimpse the unconditioned nature

Connect with Amanda:

of reality, the essence of Nirvana itself.

https://taplink.cc/amandahart

freedom to surrender to all that is, rather than skimming

the Buddha, or ‘the enlightened one’. The teachings of Buddhism revolve around the Four Noble Truths, which

4. Ethical Conduct and Compassion The path to

serve as the foundational framework for understanding

Nirvana is not a solitary journey but one imbued with

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B est H o l i st i c L i f e M ay 2024

MARTIAL ARTS AS A HOLISTIC WELLNESS TOOL FOR AUTISM

BY JOSHUA GEORGE

In the vast array of human experience, every person navigates the

autism are empowered to navigate their journey with resilience

world through a complex interaction of their senses. These senses

and determination.

form the foundation of our perception of the world, shaping how

Identity Displacement

we interact with our surroundings daily.

Yet, amidst the transformative power of martial arts lies the chal-

Within the realm of this perception, those who are neurodivergent

lenge of identity displacement—a phenomenon where individ-

often experience a more heightened significance of their senses.

uals with autism may grapple with a singular label overshadow-

Hypersensitivity, hyposensitivity, or fluctuations in response

ing their diverse talents and identities.

can often cause issues for autistic individuals, leading to a more

Imagine for a moment a young adult with all the prospects for

elevated sensory experience. For example, bright lights may cause

their future in front of them. At this point in their life, they begin

discomfort for those who are visually hypersensitive. Navigating a

to think about college, career, family, and laying the groundwork

slippery or uneven surface could be terrifying for someone whose

for their future.

balance is hyposensitive.

Those with autism will be doing the same; the difference is what

Because of these differences in perception, neurodivergent indi-

their goals can be compared to the social norms for an 18-year-

viduals often face societal misconceptions and prejudice, leading

old neurotypical individual. Social media, TV, and the entertain-

to feelings of deficiency and inferiority. This suffocating bias can

ment industry often create a false expectation of “normal” that

profoundly impact their self-esteem, contributing to depression,

few, if any, can achieve.

loss of confidence, and a sense of inadequacy.

Now imagine a young adult, disheartened by the lack of opportu-

Why Martial Arts?

nities and incentives in their future. It's not due to a lack of talent

Martial arts are a proven method in elevating the physical and

or skills, but rather the absence of societal recognition. They feel

mental condition and are an effective tool for those with autism

lost in a world that doesn't cater to their potential.

to combat this loss of self-esteem. With nearly four decades of

It is important to break free from this narrative and encourage

teaching experience in martial arts, I have witnessed firsthand

inclusivity and empowerment through equitable opportunities for

the transformative power of martial arts, particularly for indi-

growth and achievement. This is prioritized through accommoda-

viduals with autism. At its core, martial arts are a pursuit dedi-

tion rather than modification, ensuring that individuals with ASD

cated to perfecting movement and further developing the senses.

are provided with the same opportunities for growth and achieve-

The structure of martial arts training is built upon the concept of

ment as their neurotypical peers.

continuous refinement, where each movement is broken down

Recently, during a session introducing our belt system to a group

into its fundamental components before being practiced and inte-

of young adults, I was taken aback by a question posed by one of

grated into increasingly complex techniques.

the participants: "Are these 'special' belts, or the same as every-

This incremental progression effectively builds knowledge and

one else's?" The earnestness behind the question resonated

nurtures valuable skills such as confidence, coordination, and

deeply, reflecting a desire for equality and inclusion.

frustration tolerance. Through the tangible process of watch-

In response, I said yes, the belts were identical for all participants,

ing yourself improve and achieve milestones, individuals with

resulting in smiles across the room. This exchange served as an

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M a r t i a l A r t s a s a H o l i s t i c W e l l n e s s T o o l f o r Au t i s m

important reminder of the impact of treating everyone with dignity and respect and celebrating their triumphs as integral components of our collective journey.

The Evolution Amidst the Covid-19 pandemic, the landscape of education underwent a dramatic shift, prompting me to also transition my teaching methods to online for both neurodivergent and neurotypical students.

What initially began as a response to crisis morphed into a revolutionary discovery about curriculum design.

A three-year study we conducted revealed that students utilizing our online platform progressed at a rate three to four times faster than those in traditional settings. By gamifying learning and offering a clear path to mastery, our online system not only accommodates diverse learning styles but also fosters accelerated progress, particularly beneficial for neurodivergent individuals.

Access for All In response to the glaring need for inclusive opportunities, I founded Believing Through Achieving, a nonprofit fueled by a team of devoted professionals aiming to provide martial arts training as a pathway to holistic well-being.

Our

commitment

to

inclusivity

extends to those marginalized in our communities, including individuals with autism, survivors of extreme adversity, and those facing financial barriers. Embracing the transformative potential of martial arts, we wish to empower individuals from all walks of life, recognizing the importance of both physical and emotional wellness. Each stride we take reaffirms our belief in martial arts as a catalyst for empowerment and holistic growth.

Connect with Joshua: https://btateam.org/building-a-future/

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B est H o l i st i c L i f e M ay 2024

Th e V i t a l c o n n e c t i o n : S l e e p ' s Im p a c t o n B r a i n Fu n c t i o n a l i t y

THE VITAL CONNECTION: SLEEP'S IMPACT ON BRAIN FUNCTIONALITY

BY D R. TA W N I E LO W T H E R

Lack of sleep can have a huge impact on brain health and

Furthermore, research suggests that insufficient sleep

could even lead to permanent damage. Seven to eight

results in neurological harm within the hippocampus,

hours of quality sleep in adults is key to maintaining

a brain region crucial for learning and memory. To

brain health, and lack of it will diminish the levels of a

comprehend the mechanisms behind this phenomenon,

protective factor for neurons. Beyond merely inducing

scientists have initiated investigations into alterations

feelings of discomfort, studies indicate that insufficient

in protein and RNA levels, the latter carrying genetic

sleep hampers brain function. Moreover, prolonged sleep

instructions derived from DNA. Through this approach,

deficiency can heighten the susceptibility to Alzheimer's

previous studies have identified certain factors that

disease and other neurological disorders.

connect sleep deprivation to such damage.

Wakefulness, non-rapid eye movement (NREM) sleep,

During wakefulness, the neocortex and hippocampus

and rapid eye movement (REM) sleep are regulated

encode

by distinct sets of neurons and neural circuits

strengthening happens during wakefulness but is

situated in precise brain regions and employing

balanced by synaptic weakening during sleep. Slow

specific neurotransmitters. Sleep is essential for the

oscillations during sleep rejuvenate the hippocampus,

regeneration of brain regions, ensuring their normal

strengthening robust connections and weakening weaker

functioning. Insufficient or inadequate sleep can lead

ones. Information from the hippocampus is transferred

to malfunctioning of certain neurons in the brain.

to the neocortex with the aid of sharp-wave ripples and

When neurons fail to operate effectively, it can alter an

spindles during sleep. Finally, REM sleep facilitates

individual's behavior and impair their performance.

synaptic plasticity in neurons. As for the central nervous

short-term

event

memories.

Synaptic

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B est H o l i st i c L i f e M ay 2024

system, NREM sleep brings down the cerebral blood flow (for our

observation scales remains poorly understood, highlighting the

bodies), and in REM sleep, there is an increase of cerebral blood

need to elucidate these relationships in future research.

flow (for our brains).

Sleep deprivation presents itself as a multifaceted issue,

Most people often underestimate the negative impact of sleep

characterized by diverse causes and consequences. The

deprivation on cognition and performance. Poor sleep hygiene,

deprivation of sleep and subsequent decline in performance affect

neurologically can decrease vigilance and alertness, as well as

a significant portion of the population, underscoring its social and

performance. Typically, an accumulation of deficits in cognitive

economic significance. On a larger scale, sleep deprivation exerts

performance occurs, which is dependent on sleep dosage. This

widespread negative impacts on mood, memory, and cognitive

can lead to various degrees of impairment in cognitive functions

abilities. Studies consistently suggest that executive functions

such as short-term working memory and reasoning.

bear the brunt of sleep deprivation, particularly in tasks requiring

Attention span may shorten, making it challenging to sustain

novelty, while automated tasks show minimal impairment.

focus and depleting concentration abilities. Executive function

This pattern suggests the involvement of neural structures linked

may be affected by impaired working memory, impacting

to attentional processes, notably the prefrontal cortex (PFC).

information

abilities.

The decreased amplitudes of the N1 and P300 components in

Performance in learning and memory tasks may decline,

processing

and

decision-making

electroencephalographic recordings following sleep deprivation

increasing vulnerability to memory lapses and poor academic

reflect diminished attention and suggest reduced cortical

performance. Judgment may also be altered, potentially leading

responsiveness to stimuli. Imaging studies using positron

to increased risk-taking behavior and changes in moral-based

emission tomography (PET) and functional magnetic resonance

decision-making. Achieving peak performance hinges on

imaging (fMRI) have pinpointed the PFC and thalamus as primary

receiving sufficient sleep.

sites affected by sleep deprivation, both integral to the attentional

Sleep deprivation hampers functions regulated by the prefrontal

network governing executive functioning.

cortex, including working memory and attention. Cognitive

Moreover, the shift of electroencephalographic activity towards

decline worsens progressively over successive days of sleep

lower frequencies and the redistribution of power towards frontal

deprivation or restriction. Regrettably, individuals chronically

areas indicate likely decreased cortical arousal, particularly in

lacking sleep are often oblivious to their escalating cognitive

frontal regions.

shortcomings.

Sleep plays a vital role in the regeneration of brain tissues,

Mechanisms contributing to attention deficits during sleep

ensuring its normal functioning. Insufficient sleep or inadequate

deprivation involve state instability and the occurrence of

sleep can lead to malfunctioning of neurons in the brain,

microsleep episodes. Sleep deprivation exerts a wide range of

disrupting behavior and performance. Specific sleep stages

effects on human performance and neural functioning, which can

facilitate the regeneration of neurons in the cerebral cortex, while

be observed across various levels of analysis. At a macroscopic

others are involved in memory consolidation and the formation

level, it primarily impacts executive functions, especially in tasks

of new synaptic connections. As the brain remains active during

requiring novelty. Both macroscopic and mesoscopic effects

waking hours, sleep neurons eventually become fatigued,

of sleep deprivation on brain activity involve reduced cortical

impacting cognitive functions such as concentration, focus, and

responsiveness to stimuli, indicating diminished attention.

memory recall.

At a microscopic level, sleep deprivation is linked to elevated

If you or someone you know suffers from a sleeping disorder or

levels of adenosine, a neuromodulator with a general inhibitory

needs to get back on track with their sleep structure, you may

effect on neural activity. The suppression of cholinergic nuclei

reach out to soundsleepconsultants.com or schedule a visit with

seems particularly significant, as the resultant reduction in

your local sleep specialist.

cortical acetylcholine levels appears to underlie the effects of sleep deprivation on macroscopic brain activity. However, the interplay

Connect with Dr. Tawnie:

between the neural effects of sleep deprivation across different

1https://bestholisticlife.info/SoundSleepServices

Th e V i t a l c o n n e c t i o n : S l e e p ' s Im p a c t o n B r a i n Fu n c t i o n a l i t y

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B est H o l i st i c L i f e M ay 2024

NAVIGATING LIFE AFTER CANCER TREATMENT: A SURVIVOR’S GU I DE TO T HE NEW NORMA L

BY STEPHANIE WEEKS

Written by a cancer survivor from personal experience. Wishing you find

Addressing Neuropathy: Consult with a neurologist, physical therapist, or

the beauty in cancer like I did. #TheBeautyInCancer

try Neurofeedback.. Neuropathy is very common. I have not experienced this

Navigating Life After Cancer Treatment: A Survivor’s

I believe due to all the additional things i did during treatment to avoid it.

Guide to the New Normal

Hormonal Balance: This has been a fun one for trial and error. I suggest

Cancer survivors often speak of the moment their treatment ends as the

looking into Bioidentical HRT when safe.

beginning of their journey towards a "new normal." This term encapsulates

Pelvic Floor Physical Therapy: I had never heard of this but wow, Mind

the complex reality many face after cancer treatment, including ongoing

Blown, at how it helped!

physical and emotional challenges, and the lingering shadow of recurrence.

Embracing Life and Health Post-Treatment

This article explores practical strategies for managing life after cancer

Post-cancer life is not just about managing physical symptoms but

treatment, informed by credible research and grounded in a holistic

also about nurturing emotional health and well-being. It’s essential to

approach to wellness written by a survivor.

acknowledge and address the psychological scars of cancer, such as the

Adjusting to the New Normal

fear of recurrence and the impact on one’s identity and relationships.

The end of cancer treatment does not mean the end of cancer's impact

Here are some tips that may help:

on our lives. Many, like myself, face long-term effects such as PTSD and

Support Groups: Joining a cancer survivor group can provide emotional

cognitive changes, often referred to as "chemo brain." 3 years out and

support and valuable coping strategies.

chemo brain is still a thing. It is very frustrating. Emotional and mental

Professional Counseling: Therapists specialized in post-cancer care can

health challenges can also persist, with feelings of anxiety and depression

offer strategies to manage fears and rebuild one’s sense of self. I find

being common.

SOMATIC and EMDR therapy to be interesting.

Here are some tips that can help:

Diet and Supplements: A balanced diet rich in anti-inflammatory foods and

Stay Active: Regular physical activity can help reduce fatigue and improve

possibly supplements, as advised by a nutritionist, can aid physical recovery

mental health.

and overall health.I have found these to be very beneficial.

Mindfulness and Meditation: These practices can enhance cognitive

Surviving cancer is a monumental achievement, but the journey doesn't

function and emotional stability.

end with treatment, I wish it did! By embracing a holistic and integrative

Regular Check-ups: Ongoing medical care is crucial to manage long-term

approach to post-treatment life, we can find strength and even beauty in

side effects and monitor for recurrence.

continued recovery. Engaging in a supportive community, staying informed

Managing Post-Treatment Challenges

about health options, and maintaining an active lifestyle are all crucial steps

The journey after treatment can also include managing symptoms like

in managing the complexities of life after cancer. Remember, each journey

lymphedema, neuropathy, and menopausal symptoms due to hormonal

is unique, and finding what works best for your body and mind is key to

therapies or hysterectomies. In addition, Sexual health can be significantly

thriving in your new normal.

affected, such as changes in libido and physical discomfort.

If your story may help to shed some light in the darkness like mine, Share

Here are some tips that can help:

using #BeautyInCancer, #_TheRealStephanieWeeks

Lymphedema Management: Engage in prescribed physical therapy

The Dharma Project:

and wear compression garments if recommended. Both have helped me

https://open.spotify.com/show/6k70sHs7co1X5MO0ABbDRW

significantly.

Connect with Stephanie: _TheRealStephanieWeeks

N a v i g a t i n g L i f e A f t e r C a n c e r T r e a t m e n t : A Su r v i v o r ’ s Gu i d e t o t h e N e w N o r m a l

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N a v i g a t i n g L i f e A f t e r C a n c e r T r e a t m e n t : A Su r v i v o r ’ s Gu i d e t o t h e N e w N o r m a l

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EXCLUSIVE INTERVIEW WITH THE

FEMALE HEALTH COACH OF THE YEAR 2024

Elizabeth Marshall

UNVEILING THE FUTURE OF

FITNESS & WELLNESS

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B est H o l i st i c L i f e M ay 2024

U n l o c k H e r S e c r e t s : D i v e I n t o t h e E x c l u s i v e I n t e r v i e w w i t h Ou r H e a l t h C o a c h o f t h e Y e a r !

UNLOCK HER SECRETS: DI V E I N TO T H E E XC LUSIV E IN T E RV IEW W I T H OU R HE A LT H COAC H OF T H E Y E A R !

Elizabeth, congratulations on being named "Female Health

”The human body is an amazing, adaptive, and resil-

Coach of the Year 2024" by Best Holistic Life Magazine!

ient piece of art." Your words resonate deeply. Could you

Can you share with us what this recognition means to you

elaborate on how you view the body-mind connection in

personally and professionally?

achieving holistic health and wellness?

What an honor! I’m so happy to be recognized for doing some-

everything starts with your mindset. A negative, hopeless,

thing that I love. Helping other people to look and feel their best

victimized mindset plagued me every moment of every day

is truly my passion and something that I care deeply about.

before I decided that I didn’t want to feel like that anymore and took action to make a change. It’s been proven that staying

Your journey from battling weight issues, addiction, and

stuck in negative thought patterns for a long period of time

self-esteem challenges to becoming a beacon of health

has a deleterious effect on the physical body- it can cause

and wellness is truly inspiring. What motivated you

everything from chronic fatigue, to headaches, to ulcers. Once

to embark on this transformative path, and how has it

you get your mind right, everything else in your life will follow.

shaped your approach to helping others?

Everything is connected, and the brain and body’s ability to

being sick and tired of being sick and tired is honestly what

heal and adapt are absolutely miraculous.

ended up lighting the fire that propelled me to where I am now. I had a difficult childhood, and addiction, weight issues

You emphasize the importance of making new choices and

and low self esteem were the result of all of the trauma that

taking new paths. How do you guide individuals through

I had to endure as a kid. I hit my mid twenties, decided that I

this process of transformation, especially when it may

didn’t want to live like this anymore, and took the reins of my

seem daunting or overwhelming?

health and my future into my own hands. Since then I’ve been

the best way to approach any overhaul, particularly one that

published on countless major international magazine covers,

involves your mind and/or physical body, is to break the jour-

have launched several successful businesses, and have genu-

ney down into manageable pieces. It’s far too overwhelming

inely EARNED the high level of esteem that I have for myself

to look at the entire mountain at once, and you don’t need

now. I celebrate 14 years of sobriety in November. I really do

to. Devising a concrete plan that you can actually follow and

know what it means to start at the very bottom, and I’m proof

adhere to for the first month, then three months, then six

that you CAN do it- it’s never too late, and you are NEVER

months, etc will make the process easier and more sustain-

too far gone. Telling my story to clients helps motivate them

able and generates much better success rates. This is where

to believe in themselves and shows them that change truly

hiring a coach to help you make a plan and stick to it can

is possible, no matter where they begin.

make a world of difference!

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B est H o l i st i c L i f e M ay 2024

Your program, Thighs Over Thirty, offers a comprehensive approach to fitness and lifestyle transformation. What sets it apart from other programs, and what principles do you prioritize in helping women achieve lasting results?

Thighs Over Thirty embraces a whole body approach to wellness- this includes your mind and your spirit, as well as your physical body. Many people who struggle with weight issues need to address things that aren’t really about their weight before it can come off and stay off- things like depression, loneliness, poor self esteem, etc. Getting to the root of your issues, and then devising both short and long term plans to address those issues and get you to your goals, is what sets Thighs Over Thirty apart.

U n l o c k H e r S e c r e t s : D i v e I n t o t h e E x c l u s i v e I n t e r v i e w w i t h Ou r H e a l t h C o a c h o f t h e Y e a r !

Feeling healthy and strong is indeed an incredible feeling. Could you share some personal anecdotes or success stories from your clients that highlight the transformative power of your coaching?

A client who lost 20 pounds during my 16 Week VIP coaching program recently left me this review: “I’m a busy working mom of two, and fitness has always been a passion of mine- I was a dancer and a star volleyball player in high school. However, with my busy lifestyle, exercising became a bit of a challenge. This, coupled with some chronic pain after my second baby, caused the weight to pile on. Elizabeth really took the time to listen to both my struggles and my goals and create a truly personalized plan that made getting back into an active lifestyle easy and fun. I’m excited to get moving again now that I had some extra help getting started. I look and feel better than I have in years.”

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U n l o c k H e r S e c r e t s : D i v e I n t o t h e E x c l u s i v e I n t e r v i e w w i t h Ou r H e a l t h C o a c h o f t h e Y e a r !

You mentioned enjoying the physical and emotional bene-

Your commitment to helping women take control of their

fits of working out. How do you cultivate a positive mind-

bodies, minds, and lifestyles is evident. Can you walk us

set and maintain motivation, both personally and in your

through the holistic approach you take in addressing

coaching practice?

not just physical fitness, but also mental and emotional

motivation and discipline are two totally different things, and

well-being?

I make sure that clients understand the distinction between

as I mentioned before, I approach fitness and wellness from

the two. You won’t always feel motivated- I’ve been living a

a full spectrum perspective, and I teach this to clients as well.

very active lifestyle for over a decade now, and there are still

You can’t just cut out sugar and expect your life to change.

PLENTY of days where I do NOT feel like getting my workout

You can’t be doing everything else right while sleeping terri-

done. Discipline is cultivating the habit of getting important

bly every night and expect to be at your best. You can’t just

things done whether you “feel” like it or not- and maintaining

train your glutes because they’re a “weak spot” and expect

this level of discipline and personal integrity for a long period

the rest of your physique to fall in line. I start my coaching

of time is one of the best self esteem boosters on the planet.

journey with each client by really getting to know them and

As for maintaining a positive mindset, I’m far too blessed to

what their daily habits and lifestyle look like, and then digging

be stressed, even on a bad day. Making gratitude lists and

deeper into how they got to where they are in the first place.

counting my blessings when I’m stuck in a mental rut is one

What are you carrying that’s heavy? Is it low self esteem?

of the quickest ways for me to snap out of it, and I recom-

Imposter syndrome? A deep seated fear of abandonment

mend this to clients as well. Affirmations, especially in the

or failure? Getting to the root of why people aren’t looking,

morning, are also wonderful and very helpful when it comes

feeling or performing at their best is the way to really heal

to maintaining a positive mindset.

the source of a problem and makes for permanent change.

Nutrition plays a crucial role in overall well-being. How do

Graduating from your program with renewed confidence

you approach nutrition education and meal planning to

sounds like a profound experience. What strategies do you

empower your clients to make sustainable dietary choices?

employ to foster a sense of empowerment and self-effi-

every client, whether they sign up for a monthly package, an

cacy among your clients?

annual package, or my 16 week VIP coaching program, gets

One of the things that helped me the most on my fitness jour-

customized meal plans that are based around their age, gender

ney was celebrating milestones along the way, whether they

and goals. I can write plans for a variety of dietary preferences,

were big or small. This strategy really seems to help clients

including vegetarian, vegan, gluten free, dairy free, paleo and

as well. Were you SERIOUSLY thinking about skipping your

more, and your personal account on my website allows you

workout today because you’re just so tired? But you got it

to swap out foods or even entire meals in your plan if you’re

done anyway?? What a HUGE achievement. You really do

on the go and can’t access a certain food, or if you don’t like

deserve to be proud of something like that, and you should

something or would prefer to eat something else that day.

be. The negative and difficult things in life are sticky in our

My goal with giving people customized plans that they can

minds, and we often have to train ourselves to remember and

adjust on their own is to get people to gain a deep under-

amplify the good things that we achieve and that happen to

standing of how food works by doing. This is how I learned,

us. Whether it’s getting in a difficult workout, losing twenty

and it’s by far the best way. If you can clearly communicate

pounds, or even just beginning to engage more routinely in

your likes, dislikes and goals and then diligently follow the

compassionate, positive self talk, I make sure that clients

plan that I give you while staying curious, asking questions

really internalize a sense of accomplishment for the things

and trusting the process, you’ll learn everything you need to

that they do and the milestones that they achieve.

know from my program about how food works, how it affects your body, what to eat, what not to eat, and how to get away with certain things in moderation so that you can enjoy life and live it to the fullest.

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Building a supportive community is key to success in any wellness journey. How do you foster a sense of camaraderie and support among the members of Thighs Over Thirty?

I host a Facebook page for current and former clients of the Thighs Over Thirty program! It’s a great way to build community, continue on the path of educating yourself about fitness and wellness, and stay connected to a group of other badasses who are just like you!

In your experience, what are some common obstacles or misconcep-

Your passion for helping others shines through in everything you do.

tions that individuals face when striving for holistic health? How do

What advice would you offer to someone who is just beginning their

you help them overcome these challenges?

journey toward holistic health and wellness?

one of the most common problems that I see with new clients is their

believe in yourself, trust the process, and DON’T QUIT. Results take

inability to read labels and distinguish good foods from bad foods. The

time. Learning takes time. Really getting some momentum behind you

overwhelming majority of us were never really taught how food works,

takes time! But there is NOTHING in the world like the feeling that you

so most people think that granola is automatically healthy- even if it’s

get when you start seeing results from all of your hard work. Your self

filled with fat and sugar. Or they believe that eating whole eggs is bad

esteem and faith in yourself will go through the roof, and you’ll never be

for your heart. Or they don’t understand what a portion or serving size

the same person again. There is a NATURAL remedy for almost every

ACTUALLY looks like. Or they’re stressed out, way behind on their sleep,

single ailment that you have, so don’t go running to big pharma for any

and don’t understand why they’ve hit a plateau with their progress and

reason unless you absolutely have to. God and the earth give us every-

results. Education is always the key to overcoming these deficits, and

thing that we need to live a balanced, healthy life.

it’s always absorbed so much better by clients when these things are addressed as they come up along our journey together. Knowledge is

Finally, Elizabeth, what are your aspirations and goals moving

power, and as I mentioned previously, the best, most valuable and most

forward, both personally and professionally, and how do you plan

long lasting knowledge is obtained by actually doing something.

to continue making a positive impact in the lives of others through your work?

As a leader in the field of health coaching, what do you envision for

my goal with Thighs Over Thirty Is to eventually turn it into a massive

the future of holistic wellness, both for yourself and for the indus-

resource for holistic health advice. I’d love to be able to connect clients,

try as a whole?

healthcare practitioners, farmers, bodywork experts, and anyone else in

I am SO excited about the future of health and wellness! There has NEVER

the space of healing, fitness and wellness so that there’s a large network

been a better time in all of human history to be getting older- we know so

of clients and providers that can find each other based on their products

much more about food, skin, hormones, and everything else that begins

and needs. As far as personal goals, I’m planning to climb my first 14er

to become a factor with good health as we age. More people than ever

in Colorado this summer! I want to continue making a positive impact

are also starting to reject, or at least seriously question, big pharma

on the lives of others by showing them what’s possible for them when

and the massive amounts of poison and misinformation that they have

it comes to travel, fitness and living their lives to the fullest at any age.

unleashed upon the general public over the last several decades. Their

Remember- you’re never too old, and it’s never too late. The only thing

entire profit incentive revolves around keeping people sick and suppress-

holding you back are your limiting beliefs.

ing cheap, natural alternatives to the expensive drugs that they push, and people are starting to notice. We truly are on the verge of a new frontier with science and medicine, and I couldn’t be more excited to see what the future holds for us all.

U n l o c k H e r S e c r e t s : D i v e I n t o t h e E x c l u s i v e I n t e r v i e w w i t h Ou r H e a l t h C o a c h o f t h e Y e a r !

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Th e R o o t C a u s e R e v o l u t i o n

THE ROOT CAUSE REVOLUTION

BY RACHEL SCHEER, BS, CERTIFIED FUNCTIONAL MEDICINE NUTRITIONIST

“Many consider Western Medicine to be the ultimate solu-

Now, shivering under those bright fluorescent lights, I

tion to health issues. But if that were true, wouldn't we be

awaited an uncertain diagnosis with sheer dread and anxi-

the healthiest nation? Despite massive healthcare spend-

ety. Was this an incurable disease? A sign of something

ing, the U.S. has higher rates of chronic illness than any

life-threatening? What if I faced a future of relentless pain

other high-income country.

or permanent disability? As the doctor returned, my heart

What we have is sickcare, not true healthcare.

raced as I braced for the worst news.

However, a fundamental shift is gaining momentum - the

That's when he dropped a bombshell - his recommenda-

functional medicine movement centered around a root

tion was to remove my entire large intestine. I was shell-

cause approach. Rather than merely treating symptoms,

shocked...utterly aghast that such an extreme solution was

it seeks to identify and address the underlying sources of

even being suggested. While it would undoubtedly stop

health problems. This holistic, personalized path offers a

the horrendous symptoms, a million questions burned

real solution.”

in my mind - what was the root cause driving this condi-

My Personal Wake-Up Call:

tion? What had gone so awry in my body to necessitate this

In 2015, I confronted a significant health crisis that set the

severe path? In that pivotal moment, I realized I had a crit-

stage for my entire life and career to be transformed. And

ical choice to make.

it nearly broke me.

It was during this critical moment in my life that I began

Picture this - lying in a hospital bed, draped in one of those

a search for answers. And it led me to take a deep dive into

exposing gowns and wrapped in a blanket from home to

the world of functional nutrition and embrace a holistic

fend off the incessant chill. Your heart is pounding as

approach as I became obsessed with getting to the root of

you blink back tears, consumed with fear and frustration.

my problems. I searched for answers as if my life depended

Despite considering yourself a healthy person devoted

on it. Because in many ways, it did.

to nutrition, you find yourself in the last place you ever

As I began to put the pieces together, I realized that there

expected - utterly lost in a hospital room.

was a vast divide between conventional medicine and the

What began as minor digestive issues spiraled into agoniz-

holistic, functional approach I was discovering. For the first

ing daily bouts of severe bloating that left me appearing six

time, my own body didn’t seem like a mystery to me. And

months pregnant by day's end. I had tried every remedy and

things began making logical sense. After all, it only seemed

supplement under the sun, but nothing provided real relief.

logical that all parts and systems of the body affected one

If anything, the medications and advice from doctors only

another. It only seemed logical to eliminate unwanted

exacerbated my symptoms.

symptoms by getting to the root of what was causing them.

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It only seemed logical that what you put inside your body will affect

• Individualized and Comprehensive Approach to the Body:

how you feel.

This approach is highly individualized. It recognizes that each

The more I learned, the more the puzzle pieces came together

person's health challenges are unique. Therefore, it involves

until suddenly I could see the whole picture: The science, the facts,

a thorough examination of a person's medical history, life-

and a deep understanding of how the body was meant to work

style, genetics, and environmental factors to tailor inter-

together in harmony and what could go wrong when something

ventions that address their specific root causes. It doesn't

was out of tune. Armed with this understanding, I took action. I

offer one-size-fits-all solutions but rather customizes the

began to implement a consistent, strategic, holistic approach to

approach to the individual's needs.

improving my health.

In essence, Functional Medicine Nutrition shifts from a symp-

And the results changed my life.

tom-centric model to a comprehensive perspective that values

The Root Cause Approach:

symptoms as important data points. It guides people to resolve

As I studied this model, I discovered an entire world of solutions

the fundamental issues driving those symptoms, with a strong

- and a stark divide from conventional Western medical theories.

preventative emphasis. This holistic model acknowledges the

The root cause approach revolves around five primary corner-

body's interconnected nature to support lasting vitality.

stones

By embracing the root cause approach, the puzzle pieces of my

• The Body as an Interconnected System: This approach

health finally fell into place. I began implementing a consistent,

acknowledges that the human body is not a collection of

strategic, holistic plan to improve my well-being. And the results

isolated parts or systems but rather a highly intercon-

transformed my life.

nected system. It recognizes that various bodily functions

Not only did I keep my large intestines and find relief, but I began

and systems are intertwined, and imbalances in one area

thriving with boundless energy, productivity, and confidence.

can have cascading effects throughout the body. This holis-

This had a profound domino effect, revealing my life's calling -

tic perspective emphasizes the importance of considering the

to guide others in overcoming health obstacles through functional

whole person rather than isolated symptoms.

nutrition. I built a business doing exactly that, scaled it into a

• Physical Symptoms as Clues: Symptoms are the body's way

thriving company, and established training institutes to empower

of communicating distress or imbalance, and they should be

more practitioners in this revolutionary approach.

heeded and investigated rather than suppressed. Understand-

When I think back to that hospital bed, I can hardly believe how

ing symptoms as messages from the body is a pivotal concept

far I've come. My story highlights the power of a root cause, func-

in a root cause approach.

tional model when addressing chronic health issues. It's a testa-

• Guiding Toward the Root Cause: This approach goes beyond

ment to the potential for radical transformation when we relent-

managing symptoms temporarily and seeks to uncover the

lessly pursue our wellness.

deeper factors or dysfunctions responsible for the symp-

If you're facing a mystery illness or fatigue you just can't shake,

toms. By addressing these root causes, the aim is to facili-

I encourage you to explore functional medicine and a root cause

tate long-lasting healing and well-being, rather than tempo-

model. It could transform your life as it did mine. To learn more

rary relief.

about working with my practice and taking a root cause approach

• Preventive Care: Instead of reacting to health crises as they

through functional medicine nutrition, book a free call at www.

arise, the focus is on understanding and addressing the

rachelscheer.com. You can also check out my book "Root Cause:

factors that can potentially lead to health problems in the

A Complete Guide to Functional Nutrition for Health Coaches" to

first place. This proactive approach aims to keep individu-

dive deeper into this paradigm-shifting philosophy.

als healthy and reduce the likelihood of developing illnesses.

Connect with Rachel: www.rachelscheer.com

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A Revolutionary Movement in Wellness: Join the wave of functional medicine nutrition practitioners reshaping health care with personalized and holistic strategies.

In "ROOT CAUSE - A Complete Guide to Functional Nutrition for Coaches," you will be equipped with the knowledge and tools to be at the forefront of a transformative health movement. This guide isn’t just about learning the principles of functional medicine—it’s about applying them in real-world scenarios to effect real change.

By understanding the root causes of health issues, you'll empower yourself and your clients to achieve sustained health and wellness.

If you're ready to be part of a community leading the charge in revolutionizing healthcare, this book is your essential roadmap. Make a lasting impact in your life and the lives of those you coach—step into the future of healthcare with confidence and expertise.

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HOW TO SILENCE YOUR INNER CRITIC AND CULTIVATE SELF-CONFIDENCE

BY N AT H A L I E B OT RO S

In a world filled with constant comparison and unrealistic standards, it's easy to fall into the trap of self-doubt and criticism. Do you often find yourself stuck in a cycle of self-criticism?

Do you feel like your own worst enemy at times? You're not alone. Many of us struggle with that relentless voice inside our heads that constantly judges, criticizes, and undermines us.

But what if we could learn to silence that inner critic and cultivate a more compassionate relationship with ourselves? Wouldn’t that be amazing? It's time to banish self-doubt and unleash your confidence.

Let’s start by Silencing your Inner Critic.

The first step in silencing your inner critic is to recognize when it's speaking, and practice mindfulness. Pay attention to the negative thoughts that arise in your mind. Are they realistic? Are they helpful? Often, our inner critic is fueled by irrational fears and insecurities.

By acknowledging its presence, you can start to challenge its authority. Once you define it, practice mindfulness. By being present in the moment without judgment, you can observe your thoughts and feelings without getting caught up in them. Next time your inner critic starts to chime in, take a step back and simply observe it without attaching any significance to it. This can help diminish its power over you.

Once you've identified your inner critic, it's time to challenge its authority and practice selfcompassion. For example, you find yourself wondering if you measure up to some invisible standard of success and fulfillment. Thoughts swirl in your mind: "Am I good enough? Do I deserve to be happy? What if I'm not worthy of achieving my dreams?" Instead of letting these negative thoughts take over, ask yourself if they are based on facts or simply perceptions.

H o w T o S i l e n c e Y o u r I n n e r C r i t i c A n d Cu l t i v a t e S e l f - C o n f i d e n c e

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Are you being too hard on yourself? Would you speak to a friend

simply take a moment to reflect on your accomplishment. By

in the same critical manner? By questioning the validity of your

celebrating your victories, no matter how small, you're boosting

negative thoughts, you can begin to weaken their power over you.

your confidence and reinforcing positive behavior.

Remind yourself that nobody is perfect, everyone makes mistakes

Don’t let your inner critic take over if you fail in

and experiences setbacks – it's a part of being human. Instead of

the process.

berating yourself for perceived flaws or failures, practice self-

Failure is not the opposite of success; it's an essential step towards

forgiveness and offer yourself words of encouragement.

success. Instead of fearing failure, embrace it as a natural part of

Now that you muted the self-critic let’s boost

the growth process. Keep going with confidence because every

your self-confidence.

failure is an opportunity to learn, grow, and improve. The same

It is time to shift your focus from what you lack to what you

goes for criticism; instead of fearing it, seek feedback from trusted

possess. Take inventory of your strengths, talents, and past

mentors, colleagues, or friends. Use criticism as an opportunity

accomplishments. Maybe you're an excellent problem solver, a

to learn and improve, rather than as a reflection of your worth. By

skilled communicator, or a natural leader. Also, replace all those

embracing feedback and learning from criticism, you demonstrate

negative self-talk with positive affirmations and empowering

resilience and a growth mindset, which are key ingredients of

statements. Instead of saying, "I can't do this," say, "I am

self-confidence.

capable and resilient." By consciously choosing positive self-talk,

I have news for you, you can do this! Silence those negative

you rewire your brain to focus on your strengths and potential,

thoughts once and for all, they don’t belong in your mind. Instead,

boosting your self-confidence in the process.

cultivate your self-confidence, and see how amazing, capable, and

Don’t forget to set achieving goals as it is a powerful tool to

worthy you are. Surround yourself with supportive, encouraging

boost self-confidence. However, make sure they are realistic and

individuals who uplift you and believe in your potential. If you are

achievable goals that align with your values and aspirations. Break

still struggling with the inner critic and in need of personalized

larger goals down into smaller, manageable tasks, and celebrate

guidance, scan the QR code below to set up your FREE Happiness

your progress along the way. Each step you take toward your

Breakthrough Session. I'm here to help you kickstart your path to

goals reinforces your belief in your abilities and strengthens your

happiness. Every month I share another tip to find happiness so

self-confidence. Along the process, don’t forget to celebrate your

if you missed any of the previous ones, be sure to catch up on the

victories. Imagine you've been working towards a goal, whether

previous articles and stay tuned for future insights.

it's getting healthier, improving a skill, or completing a project. If

My goal is to create the perfect Happiness Cocktail that will make

you make progress, even if it's small, it is a step forward. Instead

you dizzy with joy.

of overlooking it, take a moment to acknowledge and celebrate

Remember, you got this!

your achievement. Treat yourself to something you enjoy or

Connect with Nathalie: https://www.thebon-vivantgirl.com/links

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Crafted meticulously with love and care, by me. With The Happiness Cards, you will discover 50 happiness tips that can effortlessly be incorporated into your everyday routine. From simple acts of gratitude and self-care techniques to fostering positive relationships and cultivating inner peace, each card holds the key to living your happiest life. https://thebon-vivantgirl.com/happiness-cards

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BY JILL WRIGHT

5 TIME MANAGEMENT HACKS NO ONE IS TALKING ABOUT

5 T i m e M a n a g e m e n t H a c k s N o O n e i s T a l k i n g Ab o u t

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Let me guess: you’ve got big dreams. You know what you

it is scattered throughout the day. The trick is to pay

want and you’re working hard to make your dreams a

attention when you have a few minutes free and use them

reality. When it comes to creating a life that you desire

intentionally rather than simply picking up your phone.

(and deserve!) your capacity to dream is unlimited, and

Start a time confetti list on your phone for easy reminders

yet, the hours in your day are definitely not.

of things that you need (or want) to do that don’t take a

The truth is, no matter how motivated you are, if you’re

lot of time. If you’re a few minutes early picking up the

not managing your time right, you can easily slip into

kids call a friend, practice your Gaelic on DuoLingo (just

feeling like you’re running a marathon, and the finish line

me?), or even take three deep mindful breaths.

isn’t getting any closer. Not only is it super frustrating to

2. Add Times to Your To-Do List This concept blew my

spin your wheels like that, but it can take a toll on your

mind when I first learned it. We all have a to-do list, but

well-being, your relationships, your career, and your

I’d be willing to be it's not organized. No sweat – here’s a

happiness.

quick and easy way to set yourself up for success.

The problem isn’t that your to-do list is too big, your

Beside each item mark down the amount of time that

life is too busy, or your bank account is too small. The

task will take. Seeing how long each thing will take can

problem could simply be that you aren’t using the right

help you decide where to start when you find yourself in

tools. Not all time management strategies are created

a scheduled two-hour time block for “admin” with no

equal. In fact, based on your personality, environment,

idea what to work on. Tackle one big item or cross several

preferences, and many other unique factors about you,

smaller things off your list.

your time management strategy needs to be personalized

3. Prioritize By Energy Level This tip has mentally saved

to be effective. Makes sense, doesn’t it? But I bet you’ve

me so many times. Unless you are a robot, you don’t have

never considered it before.

the same amount of energy each day. Instead of beating

Don’t panic – you’re not alone. Most of my clients come

yourself up because you didn’t get everything on our list

to me ready to pull their hair out exactly because they

done, get proactive.

feel like they are doing everything they ‘should’ be doing.

Write three versions of your daily to-do list: one with the

They’ve tried all of the trending productivity techniques,

must-do items, a second with the essentials and the next

listened to all the podcasts, read all the books, and yet they

most important things, and a third list with everything

aren’t any closer to their dream life. It’s crazy making.

you hope to get done. These are your low, medium, and

Personalization is like the secret sauce to crafting your

high-energy to-do lists.

time management strategy. While I can’t offer customized

Simply decide where your energy level is that day and

tips for each reader through the pages of a magazine,

choose the appropriate list. Even if you have a low-energy

I’ve rounded up my top five recommendations for time

day you can still cross everything off your low-energy

management hacks that are currently flying under the

to-do list!

radar. These five things have proven successful for the

4. Go with Your Flow This one is magic for the ladies.

majority of my clients, regardless of their specific and

The hormonal changes that occur throughout your cycle

unique situations.

can have a significant impact on your productivity. Why

1. Time Confetti Coined by author Brigid Schulte, “time

not work in harmony with your body and make the most

confetti” describes the small bits of free time we all have

of your time?

that are sprinkled throughout the day. Harvard professor

Schedule analytical tasks while you are bleeding, creative

Ashley Whillans notes that we have more free time than

work during your follicular phase, socialize while you are

previous generations, but we don’t feel like we do because

ovulating, and rest while you PMS.

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5. Eat Your Frog If the first thing you do each morning is to eat a live frog, nothing worse can happen to you for the rest of the day, right?

Productivity consultant Brian Tracy tells us to think of the "frog" as the task you're most likely to procrastinate on.

Do this thing first when you're fresh and have the most energy. It rarely takes as long as you expect, and you free up a lot of mental space that would otherwise have been wasted worrying about just doing the darn thing.

By getting intentional, understanding your energy patterns, and tackling the hard things first you will be ahead of the curve when it comes to how much you can accomplish. Try these time management tricks and watch your dreams become your reality in less time than you thought possible.

Connect with Jill: https://linktr.ee/growlikeamother

ADVERT

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BA LA NC ING HORMONES: K EY TO WOM EN’ S HEA LT H

BY ANDREA SCHWARTZ

Hormones are not just biological substances but mighty messengers

Common Causes of Hormonal Imbalances:

that profoundly influence our mental, physical, and emotional health.

Several factors can disrupt hormonal balance:

For women, achieving and maintaining hormonal balance is critical

Lifestyle Factors: Poor diet, insufficient exercise, and inadequate

to a vibrant and healthy life. This article explores the crucial roles

sleep can lead to hormonal imbalances.

of hormones, including estrogen, progesterone, thyroid hormones,

Stress: Chronic stress can elevate cortisol levels, which disrupts other

and cortisol, identifies common symptoms of imbalance, and offers

hormone levels.

natural remedies and dietary strategies to restore harmony.

Medical Conditions: Conditions like PCOS, thyroid disorders, and

Understanding the Role of Hormones in Women's

adrenal dysfunction can all cause hormonal disruptions.

Health:

Age and Life Stages: Natural life transitions, such as puberty, preg-

Hormones are the body's chemical messengers, which regulate many

nancy, and menopause, are associated with significant hormonal

physiological processes. Essential hormones that affect women's

changes.

health include:

Natural Remedies for Hormonal Health:

Estrogen and Progesterone: These sex hormones regulate the

Incorporating holistic and natural approaches can help balance

menstrual cycle reproductive health, and they also impact skin

hormones:

health, bone density, and mood.

Mind-Body Practices: Yoga, meditation, and mindfulness can reduce

Thyroid Hormones: Thyroxine (T4) and Triiodothyronine (T3)

stress and, by extension, cortisol levels.

control metabolism, energy production, and regulate body tempera-

Herbal Supplements: Adaptogens like ashwagandha can help stabi-

ture.

lize cortisol levels. Other herbs like Vitex (chasteberry) are known

Cortisol: Known as the "stress hormone," cortisol regulates the

to help regulate estrogen and progesterone (always check with a

body's response to stress. It affects mood, motivation, and fear and

doctor before starting any supplements).

plays a role in maintaining homeostasis.

Regular Exercise: Maintaining a regular exercise regimen helps

Symptoms of Hormonal Imbalance:

manage weight, reduces stress, and improves hormonal health.

Hormonal imbalances can manifest through a variety of symptoms,

Dietary Recommendations to Support Hormonal Balance:

which can significantly impact daily life and overall health:

A balanced diet is crucial for maintaining hormonal

Menstrual Irregularities: Too much or too little estrogen and proges-

health. Here are some guidelines:

terone can lead to irregular or missed periods.

Focus on Fiber: High-fiber foods, like fruits, vegetables, and whole

Weight Fluctuations: Unexpected weight gain or loss can often be

grains, help manage estrogen levels.

traced back to issues with thyroid hormones or cortisol levels.

Include Phytoestrogens: Foods like flaxseeds and non-gmo soy such

Fatigue: Excessive tiredness might indicate low levels of thyroid

as edamame contain phytoestrogens, which can help balance estro-

hormones or high cortisol.

gen levels.

Mood Disorders: Hormones significantly affect mental health, with

Omega-3 Fatty Acids: Foods rich in omega-3s, such as fish and flax-

imbalances often leading to depression or anxiety.

seeds, support hormone synthesis and reduce inflammation.

Skin Changes: Acne, dryness, or oily skin can also be a symptom of

Limit Sugars and Refined Carbohydrates: These can disrupt insulin

hormonal shifts.

levels and increase cortisol, leading to hormonal imbalances.

B a l a n c i n g H o r m o n e s : K e y t o W o m e n ’ s H e a lt h

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Additional Foods and Supplements:

Probiotics: These can improve gut health, which is crucial

Foods for Hormonal Health:

for hormone balance, as a significant amount of hormone

Cruciferous Vegetables: Broccoli, cauliflower, and Brus-

conversion takes place in the gastrointestinal tract.

sels sprouts contain indole-3-carbinol, which helps

Including these foods and supplements in a balanced diet

regulate estrogen levels.

can help maintain hormonal balance and contribute to

Fatty Fish: Salmon, mackerel, and sardines are high

overall health. It's always recommended that individu-

in omega-3 fatty acids, which are crucial for hormone

als consult with healthcare professionals before start-

production and can help reduce inflammation.

ing any new dietary supplement, especially if they are

Seeds: Flaxseeds and sesame seeds are rich in lignans and

dealing with specific health conditions or are on other

fiber, which help in the regulation of estrogen metabo-

medications.

lism. Pumpkin seeds are also beneficial as they are high

Understanding and managing hormonal health is a

in magnesium, which can help improve mood and sleep—

cornerstone of women's health. By recognizing the

both important for hormonal health.

symptoms of hormonal imbalances and adopting

Nuts: Almonds and walnuts provide healthy fats and

targeted lifestyle, dietary, and natural therapeutic strat-

fiber, supporting overall hormone health.

egies, women can significantly enhance their health and

Avocado: Rich in healthy fats, avocados can enhance

well-being. We encourage our readers to consult with

hormone synthesis and offer fiber and magnesium,

health professionals to develop personalized strategies

promoting overall well-being.

for achieving hormonal balance. Ensuring treatments

Supplements for Hormonal Health:

and interventions are tailored to their specific needs and

Vitex (Chasteberry): This herb can help regulate

health conditions is essential for effective results.

menstrual cycles and manage symptoms of menopause

If you're seeking additional tips and strategies for holis-

by normalizing progesterone levels.

tic health and wellness, don't hesitate to subscribe to my

Evening Primrose Oil: Rich in omega-6 fatty acids, it is

A.B.S. Wellness app! Our platform offers a wealth of valu-

particularly good for managing PMS and hormonal acne.

able resources, including healthy recipes, live and on-de-

Magnesium: An essential mineral that supports hundreds

mand fitness classes, meditations, community chats, and

of reactions in the body, including hormone regulation.

much more. Join our vibrant community and embark on a

B Vitamins: Especially B6, which plays a role in liver

journey towards a balanced and thriving life.

function to help with hormone regulation and is vital for producing serotonin, which can impact mood.

My link to the app is: https://abswellness.joinkliq.io/ Connect with Andrea: https://linktr.ee/andreaberlinschwartz

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NUTRITION VS. DIGESTION

BY S I R J A M ES G R AY RO B I N S O N

One of the most often overlooked aspect of nutrition is digestion.

ing, heart rate, blood pressure, digestion, and sexual arousal.

If we are not able to properly digest our food, it doesn’t matter

All these functions happen automatically without us having to

how nutritious it is because we won’t be able to absorb the nutri-

think about it. It is the result of hundreds of thousands of years

tion. Many health problems are not only caused by poor nutrition,

of evolution. There are three parts to the Autonomic Nervous

but they are also caused by poor digestion. The digestive system is

System, the Sympathetic Nervous System, the Parasympathetic

the gateway to overall health. Approximately 70% of our immune

Nervous System, and the Enteric Nervous System.

system is in our digestive tract, and if it is compromised, we will

The Sympathetic Nervous System is the part of our Autonomic

get sick. Poor digestion can hamper our body’s ability to absorb

Nervous System that responds to stimuli from the outside world

nutrients, regulate fat and blood sugar levels, causing all sorts

that indicates danger or threat. I call this “The Warrior”. This

of medical issues.

controls the “fight, flight or freeze” response. The Parasym-

Poor digestion can also damage our ability to create serotonin,

pathetic Nervous System is that part of the autonomic nervous

the hormone which regulates our sleep cycles. As a result, we

system that regulates our internal organs in time of relaxation

can’t sleep properly which also has a negative cascade effect on

and rest. I call this the “Guru”. It controls the “rest and digest” or

our health. Poor digestion can also cause a myriad of other prob-

“feed and breed” response. The Enteric Nervous System regulates

lem including undigested proteins, fat and sugars in our blood

our digestion. The Enteric Nervous System is directly affected by

stream that can cause skin problems, food allergies, heartburn,

the Sympathetic and Parasympathetic Nervous Systems.

cancer, irritable bowel syndrome, lactose intolerance, inconti-

When the Sympathetic Nervous System is activated, several

nence, Crone’s disease, colitis, and Celiac disease.

bodily functions are affected. It signals the adrenal glands to

All of this is to say that digestion is just as important to our overall

secrete adrenalin and cortisol. This will accelerate heart rate,

health as nutrition. While there are many causes of poor digestion,

widen bronchial passages, channel blood out of the digestive

the starting point of any examination of digestion is the Auto-

tract into the extremities, constrict blood vessels, dilate pupils,

nomic Nervous System. The Autonomic Nervous System is a part

cause goose bumps, raise blood pressure and initiate sweating

of the brain and central nervous system that regulate involuntary

(nervous sweat). It diverts all available energy to our extremities

physiological function of our body and organs including breath-

and muscles so we can defend ourselves. This includes our fron-

Nu t r i t i o n v s . D i g e s t i o n

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tal lobe and enteric nervous system (our digestive tract)

significant impact on our digestive health. Exposure to

and blood is channeled away from our brains and diges-

high levels of cortisol over prolonged periods can cause

tive tract to our extremities.

diabetes, high blood pressure, atherosclerosis, immune

This is all done unconsciously by design, for if we had to

suppression, osteolysis, and myolysis. It also contrib-

stop and think about what to do if a predator or enemy

utes to anxiety, depression, headaches, muscle pain, heart

attacks, oftentimes we would not survive. It is this auto-

disease, strokes, weight gain and memory loss. Cortisol

matic response that has allowed us to survive. When

also makes us hungry, to fuel the fight or flight response.

our senses perceive threat or danger, the information

Thus, we gain weight.

is signaled to our amygdala for analysis. The amygdala

There is also a condition known as adrenal belly, which is

interprets the data and if it interprets danger, it sends

excess fat deposits in the abdominal area caused by corti-

a signal to the hypothalamus. The hypothalamus sends

sol overeating.

signals to the adrenal glands, which releases adrenalin

Elevated cortisol also means elevated insulin levels. Insu-

and cortisol. All of this happens in a matter of microsec-

lin is the fat storage hormone. If Insulin is elevated, our

onds before we have even had a chance to think about it.

body will hold onto fat no matter how little calories you

The effects of activating our Sympathetic Nervous System

consume or how much you burn. This is because the fat

can be invigorating and exhilarating. Unfortunately, if the

cells at our waistline have four times as many cortisol

Sympathetic Nervous System is over stimulated or chron-

receptors as normal fat cells. The more cortisol in our

ically stimulated, the long-term effects of adrenalin and

system, the more that the fat cells around our waist will

cortisol on our bodies can be severe. Among the problems

expand. Even worse, cortisol will create cravings for salt

caused by overstimulation of the Sympathetic Nervous

and sugar, which compounds the weight loss dilemma.

System include:

Activating the Sympathetic Nervous System and stay-

• Digestive issues

ing at high levels of stress will compromise the digestive

• Obesity

system and cause numerous physical and mental health

• High blood pressure

issues. Thus, we must design strategies to deactivate the

• Clogged arteries

Sympathetic Nervous System and lower stress, adrenalin,

• Insomnia and dysregulated sleep

and cortisol in our bodies.

• Anxiety, depression, and addiction • Fatigue and burnout Overexposure to cortisol, the stress hormone, also has

Connect with Sir James Gray Robinson: www.jamesgrayrobinson.com

PODCAST

Oh ,my HEALTH...

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There is

HOPE! GREAT INTERVIEWS!

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

INCREDIBLE PODCAST!

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!

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C r u s h i n g L i m i t s a n d D o i n g t h e Im p o s s i b l e : U n l e a s h i n g Y o u r I n n e r A c h i e v e r

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CRUSHING LIMITS AND DOING THE IMPOSSIBLE:

UNLEASHING YOUR INNER ACHIEVER

BY THERESA BYRNE

Picture this: It's 6 a.m. The alarm clock shrieks like a banshee, and you groan,

chewable chunks. Want to write a book? Start by outlining one chapter. Want to

burying yourself deeper into your cozy fortress of blankets. But then, a tiny voice

run a marathon? Begin by jogging around the block. Remember, every journey

in your head whispers, "Remember that time you aced that impossible project?"

begins with a single step, preferably in comfy shoes.

Suddenly, you're wide awake, ready to tackle the day. Why? Because you, my friend,

Exercise 3: Stretch, Don't Snap

are about to discover the exhilarating power of shattering your perceived limits!

Imagine your comfort zone is a rubber band. I love comfort and feeling safe,

We all have those moments when we feel like we've hit a brick wall. (I have, in

which is the purpose of this zone. But … if I stay within its cozy confines, I’ll never

fact, hit a brick wall in real life in a car accident and I gotta tell you it’s no fun.

know what lies beyond. The growth zone is just slightly outside of comfort, not

Learning to put my brain back together has been my life’s rewarding journey,

the “jumping out of a perfectly good airplane” zone. If you stretch it gently, just

but let’s get back to you).

a little bit every day, you'll soon find yourself doing the splits like a seasoned

When you're convinced running a marathon or writing a novel or doing anything

gymnast. So, embrace discomfort like a long-lost friend. Try new things, take

that “seems” impossible is beyond your grasp, that might be your brick wall. But

risks, and watch your old limits vanish into thin air.

what if I told you that those limits are as real as a unicorn riding a skateboard?

In April I started working out with former Olympian Marion Jones (the “fastest

Yep, they're as fictional as your high school crush's promises to call.

woman alive”) and I thought to myself, “this is going to be hard and worth it.

Goals:

I’ll do my best.” Our first workout had a timed assessment - how many push

Setting goals isn't just good for your brain; it's like giving it a turbo boost with

ups, squats, jacks, high knees, etc you can get in 30 seconds. Well that was all

extra sprinkles on top. Your brain loves goals more than a dog loves belly rubs.

well and good. Until…

When you set a goal, your brain goes into superhero mode, releasing dopamine

Each workout she had me doing my timed assessment number up to 4 times in

and other feel-good chemicals, making you feel like you can conquer Mount

a session! But… I DID IT. And the feeling of being proud of myself? #Endorphins

Everest in flip-flops. (But please do not do it, even if you think you can).

Here's the sciencey bit:

Get Into Action:

Our brains are like sponges, thirsty for challenge and growth. When we push

Now, let's roll up our sleeves and dive into the magical world of doing hard

ourselves beyond our perceived limits, we activate neural pathways we never

things and obliterating those pesky limits!

knew existed. It's like discovering secret passages in a labyrinth—each new

Exercise 1: Flip the Script

pathway leads to untold possibilities.

Grab a pen and paper (or open your favorite note-taking app) and jot down three

Setting goals turbocharges this process. When we set a clear goal, our brains

things you've always believed were impossible for you. Now, take each one and

spring into action, mobilizing our resources like a well-oiled machine.

flip it on its head. Instead of "I can't run a marathon," write, "I'm training to

Neurotransmitters like dopamine flood our brains, creating a euphoric sensation

run a marathon and kicking asphalt along the way." Feel that? That's the sound

that propels us forward. It's like having a personal cheerleader in your head,

of your limits evaporating like morning dew in the sun.

chanting, "You can do it!"

Every time I’ve trained and tested for a black belt in martial arts (I currently have

And guess what?

SIX!)I've had to cross the negative beliefs holding me back off my list; and the

You can always do more than you think you can. Our minds are master illusionists,

reward is definitely worth the work (and the bruises!).

conjuring up false barriers to keep us snug in our comfort zones. Trust me,

Exercise 2: Goal Galore

you're capable of so much more than you think. It's time to unleash your inner

Time to channel your inner goal-setting guru. Brains LOVE targets, it gives

superhero and show the world what you're made of!

them something to focus all that vast information technology on and direct us

We are the weavers of our own destiny. So, why settle for mediocrity when you

down a path. It makes things easier on our brain, letting it compartmentalize

can paint the sky with your wildest dreams? If you need any support in reaching

what we are doing in our days into what we want. Think of one big, audacious

your dreams - I’m here to help!

goal you've been itching to achieve. Got it? Now, break it down into bite-sized,

Connect with Theresa: https://theresabyrne.taplink.ws

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How much do you love Serenity?

GET READY TO FIND OUT WHY YOU SHOULD BE STOCKING UP ON THIS SOOTHING OIL!

What's Inside?

Anti-Anxiety:

Sedative & Sleep Promoter:

Serenity is an oil blend of lavender, Ho wood,

Due to the presence of lavender, chamomile, and

If you struggle to get a restful night's sleep,

Cedarwood, Ylang Ylang, Sweet Marjoram, Roman

vetiver, this oil blend is best known for its relax-

consider working this oil into the mix. Often,

Chamomile, Vanilla bean, Vetiver, and Hawaiian

ing abilities. The combination of these oils helps

people who are struggling to fall asleep also have

Sandal Wood. Most, if not all, of these oils have

to soothe the nervous system, while the addi-

trouble relaxing. Making this oil a no-brainer to

soothing properties and side effects.

tion of ylang-ylang aids the body in balancing out

help put your mind and body at ease. For those

emotions and moods.

looking to increase its effects, try a topical application and diffusing it in the room.

stock.adobe.com | dariaustiugova

H o w mu c h d o y o u l o v e S e r e n i t y ?

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Serenity Relaxing Body Wash 1 cup unscented liquid castile soap 1/4 cup fractionated coconut oil 10 drops Serenity essential oil blend Optional: Vitamin E oil

Directions: In a mixing bowl, combine the unscented liquid castile soap and fractionated coconut oil. Mix gently to combine. Add 10 drops of doTERRA Serenity essential oil blend to the soap and coconut oil mixture. Serenity blend includes calming and soothing oils that can help promote relaxation and reduce feelings of anxiety. 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 pour the mixture into a clean, empty squeeze or pump bottle.

While in the shower, use a small amount of the Serenity Relaxing Body Wash on a sponge, loofah, or your hands to create a gentle lather. Gently cleanse your body. Rinse thoroughly with water, ensuring that no residue remains on your skin.

Note: As this recipe contains natural ingredients, it's advisable to use the body wash within a few weeks to ensure freshness. Shake the bottle gently before each use to ensure the ingredients are well mixed..

Serenity Relaxing Body Oil 1/4 cup fractionated coconut oil 1/4 cup sweet almond oil 10 drops Serenity essential oil blend Optional: Vitamin E oil

Directions: In a small glass bottle or container, combine the fractionated coconut oil and sweet almond oil. Mix gently to combine. Add 10 drops of doTERRA Serenity essential oil blend to the oil mixture. Serenity blend includes calming and soothing oils that can help promote relaxation and reduce feelings of anxiety. If using, add a few drops of vitamin E oil for its skin-nourishing benefits and as a natural preservative.

evenly distributed. After a bath or shower, while your skin is still slightly damp, apply a small amount of the Serenity Relaxing Body Oil onto your skin. Massage the oil in gentle, circular motions until it's fully absorbed.

Note: Store the body oil in a cool, dark place. As this recipe contains natural ingredients, it's advisable to use the body oil within a few months to ensure freshness.

stock.adobe.com | Friends Stock

Close the bottle tightly and shake it gently to ensure the essential oil is

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Th e W a y Y o u S p e a k I s C o s t i n g Y o u

THE WAY YOU SPEAK IS COSTING YOU

BY D I PA L S H A H

Communication is more than just a skill; it's the lifeblood of our

tiful symphony, clear and empathetic communication allows us

relationships, careers, and overall well-being. Communication is

to build bridges of connection and create a life filled with joy and

the key to success in all aspects of life. It is what creates relation-

fulfillment.

ships or breaks them. It is the spark that is always present within

However, let's face it, communication can be a tricky dance.

each of us whether you like it or not.

We've all experienced the discord of a conversation gone wrong,

Early on in my entrepreneurial endeavors, I naively believed that

the sting of a misinterpreted message, or the frustration of feel-

I could achieve success through sheer willpower and isolation. I

ing unheard. These breakdowns can leave a significant, and often

focused on the task at hand, neglecting the importance of build-

unspoken, cost on our holistic well-being.

ing relationships. This approach, while initially productive, ulti-

Think of a pebble dropped into a still pond. The initial splash

mately led me back to square one.

creates ripples that spread outward, affecting the entire surface.

Realizing my misstep, I embarked on a journey this year to culti-

Similarly, a miscommunication acts as a ripple effect, impacting

vate strong connections. I learned to communicate effectively

various aspects of one’s life:

with potential partners, collaborators, and even those who held

Strained Relationships:

opposing viewpoints. This newfound focus on communication,

Misunderstandings and missed cues are the seeds of conflict.

coupled with my dedication to my craft propelled my entrepre-

Without clear communication, it's difficult to build trust, express

neurial journey forward in a way I never imagined.

affection, or resolve differences effectively. Over time, these

The lesson I learned is profound: communication is not an option;

strained relationships can lead to loneliness, isolation, and a

it's the spark that ignites the fire of connection giving us the abil-

sense of disconnection.

ity to understand others. I realized how people need to be heard

Career Stagnation:

and want to be heard. We can build strong relationships, create a

Communication is the lifeblood of professional success. Difficulty

supportive network, and ultimately achieve success in all aspects

articulating ideas, giving presentations, or leading discussions

of life.

can hinder your career advancement. Ineffective communication

As a champion of personal transformation, I have always empha-

with colleagues and superiors can also lead to misunderstandings

sized the profound impact our thoughts and actions have on

and decreased productivity, impacting the entire team's morale.

shaping our reality. Communication, the very essence of human

Mental and Emotional Toll:

interaction, is no exception. It's a powerful tool, a conductor's

Constantly worrying about being misunderstood or struggling to

baton that orchestrates the various aspects of our lives – rela-

express yourself can take a toll on your mental health. This can

tionships, careers, and even our emotional well-being. Just as a

manifest as increased anxiety, decreased self-esteem, and feel-

skilled conductor harmonizes the instruments, creating a beau-

ings of isolation. The weight of unspoken emotions can feel heavy,

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hindering your inner peace and overall well-being.

Clarity is Key:

No two people communicate in the same way. Recognizing what your

Gather your thoughts before speaking and formulate your message

dominant communication style is the first step towards becoming a

concisely. Remember, communication is not a mind-reading exercise.

more effective communicator. Here are some common communica-

Be mindful of your tone of voice and body language, as they convey

tion styles:

much more than your words alone. Using "I" statements allows you

Direct: These communicators are straightforward and to the point.

to take ownership of your feelings, leading to clearer communica-

While efficient, sometimes they can come across as blunt or insen-

tion and less blame.

sitive.

Choose Your Words Wisely:

Indirect: These communicators prefer a more subtle approach, often

The power of language is undeniable. Words can build up or tear

using hints and suggestions. This style can lead to confusion if not

down, comfort or wound. Choose your words with care, considering

paired with clear assertions.

the impact they may have on the other person.

Analytical: These communicators focus on facts and logic. This can

Empathy:

be valuable for problem-solving, but might overshadow emotional

The Bridge Builder: Empathy is the cornerstone of effective communi-

considerations in conversations.

cation. Try to see things from the other person's perspective. What are

Amiable: These communicators value harmony and may avoid

their needs, values, and concerns? This empathetic approach fosters

conflict. This style can be beneficial for maintaining peace, but

understanding and builds stronger connections.

might lead to bottling up emotions or neglecting to address import-

Embrace Forgiveness:

ant issues. Here are some practical tools that can help you transform

Everyone miscommunicates sometimes. When this happens, take

your communication into a bridge, not a barrier.

responsibility for your words and actions. A sincere apology can go a

The Art of Active Listening:

long way in repairing any

This goes beyond simply hearing the words spoken. Actively listening

To enjoy more of these types of ancient healing practices that help

involves truly paying attention to the other person. Make eye contact,

you in being more conscious, present, and psychic as it awakens your

nod in acknowledgement, and ask clarifying questions to ensure you

senses, take the Ultimate 8 Ultimate Senses Quiz and find out what

understand their perspective. This shows respect and fosters a safe

your 2 strongest Intuitive abilities are to awaken your inner most

space for open communication.

psychic abilities.

Connect with Dipal: http://linktr.ee/dipalshah

Th e W a y Y o u S p e a k I s C o s t i n g Y o u

Discover Resilience and Fuel Your Life Goals

Quit-Proof is a gripping testament to never giving up. The book embodies the spirit of a true gogetter and highlights the importance of life balance, goal setting, and living life to the fullest.

Discover resilience in adversity. Quit-Proof chronicles Jenn Drummond’s pursuit to conquer the Seven Second Summits, despite no mountain climbing experience. Through this emotional and physical journey toward that audacious goal, the world record-holding mountaineer provides lessons on never giving up, cultivating resilience, and finding strength in the face of life's greatest challenges.

Embark on a journey of personal growth. Mountain climbers consider the second-highest mountains on all seven continents to be technically more complex than the seven highest.

Jenn's experiences on the mountains serve as metaphors for achieving life goals and inspiring continuous self-improvement. In Quit-Proof, she shares her struggles and victories and delivers potent insights into achieving balance, setting meaningful objectives, and living life to its fullest.

The 7 secrets to realizing your life dream. In June 2023, Jenn became the first woman in the world to conquer the Seven Second Summits. Life goal reached! Learn the 7 secrets to how Jenn did it and how you can apply her hard-earned lessons to learning how never to quit.

Inside, discover • Actionable strategies and exercises to take the first steps, build resilience, and handle life's challenges • The importance of goal setting and continuous self-improvement and personal growth • Ways to troubleshoot seemingly insurmountable obstacles Inspiration for becoming a go-getter, never giving up, embracing life balance, and living life to the fullest

If you have read books such as This Year I Will…, Mindful Self-Discipline, or the megabestseller, The 7 Habits of Highly Effective People, then Quit-Proof is a must-read.

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BEYOND PERFECTION:

NAVIGATING REJECTION ON THE ROAD TO AUTHENTICITY. B Y A Z LY N N B E R R Y Imagine walking into a busy room full of people. You slow your stride

blocks is where I place my focus. It’s how our actions are animated

to a near stop as you notice the faces of those around you, turning

by the body that gets recorded into instinct and is often the most

to meet your eye. Everyone is looking at you. Does imagining this

misinterpreted language of the body. Embracing the audacity to set

situation cause your heart to race with excitement, curiosity, fear,

aside social norms, to fully embrace who you authentically are, is

or are you a deer in the headlights frozen in place, blinded by the

the most freeing action you could ever set into motion.

light? If the excitement turns to fear, or anxiety then standing out

There is something in the confidence that comes across in the most

or being fully seen may be a large culprit causing you to default to

wildly unexpected statements, movements, and expressions. The

people-pleasing behaviors or holding you back from fully living and

lack of fear and the ease of handling rejection, in itself, is at the heart

crafting a life that’s truly going to be good for you.

of that confidence. Strangers often don’t know how to respond, for

Breaking Free From The Shackles Of Social Ideals To Embrace Your

fear of answering wrong, or exposing their own internalized lack

Authenticity. How often are you so well-behaved that you neglect

and social ideals. While others will engage and turn the moment

yourself in the process? When does pushing down your authentic

into a revealing act of self-authority, changing the direction of the

expression override who you are? As the sun grows hotter and we

conversation into a dance amongst the unknown.

hit the peak of summer are you still waiting for the perfect body, to

The simplicity of embracing the wild nature of facing rejection over

be comfortable in your skin or editing yourself into a more accept-

the often more acceptable self-abandonment that comes along with

able version for others, despite your own comfort?

being perfectly acceptable can be intoxicating allowing life to trans-

This ideal of what is considered good is a social blueprint of accept-

form into a living art form of self-acceptance.

able behavior and can often become a leash of propriety. This invis-

Beyond perfection: Navigating Rejection On The Road To Authenticity.

ible ideal that we carry with us is like carrying bricks in a backpack.

A fear or rejection at its core is a hardwired instinct to survive. In

Unless you are a Master Mason, why carry bricks at all?

communal society, it was important to be accepted as each commu-

Embracing Imperfection: The Key To Self Love &

nity member relied on the other for the survival of the whole village.

Belonging In A Perfectly Imperfect World.

Nowadays a fear of rejection is just an aversion to the experience of

What if having the right people in your life and a thriving community

embarrassment. Here are a few tips to help you embrace the unknown

was one action away. What if the actions you took required you to

and overcome a fear of rejection or abandonment.

be fully seen for the wired, unpredictable sometimes messy unlike-

1: Employ Self Compassion.

able person you hide, would you really even hesitate? Every time you

Give yourself a little grace and remember that this is part of learn-

suppress yourself to fit into someone else’s box of ideal standards

ing. Those around you will be concerned and try to gauge your reac-

this is, in fact, the exile you are aligning yourself to.

tion to the situation to understand how to support you. This ulti-

From People Pleasing & Scarcity To Inner Alignment

mately leaves you in the driver's seat, you can allow the moment to

As an Alignment and Embodiment guide with over 16 years of special-

pull you apart at the seams or you can be the creative force embrac-

izing in long-term chronic pain, I knew the body was keeping much

ing the lesson hidden inside your next big breakthrough. This will

more than the score. Helping people shift their instinctive reactions

help reduce the sting of embarrassment and keep the mind from

to reprogram their Emotional Architecture and overcome lifelong

ruminating on the experience.

B e y o n d P e r f e c t i o n : N a v i g a t i n g R e j e c t i o n O n Th e R o a d T o Au t h e n t i c i t y .

2: Widen your perspective.

Embarrassment is an awkward emotion that tends to recruit other emotions to cover itself up. It can drive a feeling of fleeing, running away, hiding your face, or redirecting blame and anger onto others.

Try to allow this feeling to wash over you and disconnect from the thoughts fueling the embarrassment. Focus on what feels okay or is going on right around you.

Notice the sensations for what they are, just a passing instinct.

Give permission and be open to what's happening in the present. Those around you will be trying to gauge your reaction to the situation. This ultimately leaves you in the driver's seat, you can allow the moment to pull you apart at the seams or you can be the creative force embracing the lesson hidden inside to your next big breakthrough.

3: Lean in and get rejected.

The process of learning is like gymnastics; it’s a series of controlled falls. You are going to fail in life and one of the biggest predictors of success is the willingness to try. Leaning into rejection is a willingness to put yourself out there and go after what you want. Nothing is ever obtained by waiting for perfection, progress is only truly made by moving forward ready or not. The more you expose yourself to potential success the more success you will find.

Invitation To Elevate Actively creating your life may lead to setbacks like rejection and failure, but embracing yourself is key to self-love and belonging. It is truly an invitation to elevate your life. Click the link or scan the QR code to join our monthly Elevation Sessions for deeper exploration. Remember, the journey continues, but each step brings you closer to fulfillment and real connections. Keep exploring, growing, and embracing your Authentic Self.

Connect with Azlynn: https://linktr.ee/azlynnberry

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Th e S e c r e t t o O v e r c o m i n g O v e r t h i n k i n g

THE SECRET TO OVERCOMING OVERTHINKING

BY CHARLES CLARK

Each and every day, anywhere from 12,000 to

dence, we find ourselves stuck in a rut of doubt.

60,000 thoughts go racing through our minds.

I experienced this firsthand in 2009, when my

What should I eat for breakfast? What’s the

career as an athlete was at its peak. I had just

weather like today? Does the dog need to go

become an NCAA National Champion in the

outside? What’s on my to-do list for the day?

200-meter dash and secured my place as the

From mundane daily tasks to profound thoughts

sixth fastest man in the world at the IAAF World

about life, we’re constantly listening to our inner

Championships in Berlin. But my dreams were

monologues. But not all thoughts are created

shattered in an instant when I suffered a 99%

equal. There’s a particular type of thinking that

tear in my right quad muscle. The doctors told

can get us stuck in a vicious cycle.

me I'd never run as fast again. I became stuck in

Rumination happens when we think the same

a loop of overthinking, replaying that moment

thoughts, usually negative ones, over and over

in my head over and over, thinking about what

again. It’s like constantly replaying an upsetting

I could’ve done to prevent it and what my life

mental tape. Maybe it’s about dwelling on past

would be like now that I had lost my ability to

mistakes, worrying about the future, or fixat-

do what I loved. My cycle of rumination sounded

ing on a perceived shortcoming. Whatever it is,

something like this: What if I never recover from

this pattern of overthinking not only consumes

this? Have I let everyone down? Where do I go

our mental energy but also sabotages our abil-

from here?

ity to thrive.

The following two years were a battle, not just

Ironically, people often confuse rumination

with the physical healing but with this cycle of

with problem-solving. In our attempts to allevi-

overthinking. It was during this time, at what I

ate feelings of uncertainty and vulnerability, we

considered my rock bottom, that I truly began to

actually do the opposite, stuck trying to unravel

understand how to get out of this loop. This real-

issues in our minds rather than taking steps

ization marked the beginning of my transforma-

forward. When we get caught up in rumina-

tion. It was clear that no one else could navigate

tion, we inadvertently give power to our anxiet-

this path for me. I had to pull myself out of this

ies and insecurities, allowing them to dictate our

downward spiral and take responsibility for my

actions. Instead of moving forward with confi-

future.

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B est H o l i st i c L i f e M ay 2024

This process of self-discovery has become the foundation of my life today.

tion. Instead of indulging in endless analysis, make a conscious decision

It’s inspired me to focus on mental health, not just for myself but as a

to skip past these thoughts and engage in a mental exercise. Imagine that

message to share with others as they navigate their own ups and downs.

the problem you’re obsessing over has already been hypothetically solved,

Now, I travel the world as a mindset coach and motivational speaker to help

one way or another. How does this change your perspective? Ask yourself

people become the best version of themselves.

questions like, "What if things turn out better than I expect?" or "How

Having come out of this on the other side, I’ve come to understand the

would I feel if I let go of this worry and focused on what I can control?" By

secret to overcoming overthinking. It's a journey of self-discovery and

reframing the situation in a new light and mentally skipping over unpro-

resilience, one that requires a deliberate shift in mindset and habits. But

ductive thoughts, you can help alleviate the stress and anxiety that come

rest assured, it's a journey worth embarking on.

with overthinking.

If you find yourself trapped in the cycle of rumination,

3. Fix It: Lastly, you can choose to address the underlying issues that are

here are some tips to help you break free and reclaim

fueling your rumination head-on. Rather than trying to push aside nega-

control over your thoughts:

tive thoughts, take intentional steps to understand why they arise in the

1. Pause It: When you find yourself in the middle of overthinking, one

first place. You might do some journaling about your feelings (my go-to),

option is to pause the thought process altogether. When you catch your-

talk things out with a loved one, or consult with a therapist or counselor.

self dwelling on the same negative thoughts repeatedly, stop and take a

Try breaking down larger issues into smaller, manageable tasks and create

moment to acknowledge what’s happening. Recognize that you’re engag-

an action plan for addressing each one.

ing in unproductive rumination and consciously choose to disengage from

Remember, this journey of self-discovery and growth is not about perfec-

it. This can be as simple as redirecting your attention to something else,

tion but about progress. Each step you take towards understanding and

such as focusing on your breathing, going outside for some fresh air, or

managing your overthinking brings you closer to a sense of peace. Make

immersing yourself in a task that requires concentration. By interrupting

sure to have compassion for yourself when you succumb to negative

the pattern of rumination, you create space for a shift in perspective and

thought patterns or when progress feels slow. Celebrate your successes,

allow yourself to regain control over your thoughts.

no matter how small, and acknowledge the courage it takes to address this

2. Skip It: Another approach to overcoming overthinking is to actively

cycle in the first place.

choose to skip over the repetitive thoughts that contribute to rumina-

Connect with Charles: thecharlesclark.com

Th e S e c r e t t o O v e r c o m i n g O v e r t h i n k i n g

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Guide to Thrive

Discover the keys to unlocking your true potential and living a life of fulfillment with "Guide to Thrive". • Break free from societal norms and embrace your unique path with confidence and purpose. • Gain insight into navigating setbacks and challenges with resilience and strength. • Explore transformative stories and strategies that will

empower you to thrive from the inside out. • Learn to cultivate authentic success while navigating the pressures

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and anyone facing obstacles hindering their happiness and fulfillment. • Don't let your struggles hold you back any longer. • Embark on your journey to thriving today!

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Gluten-Free

Vegan

Dairy-Free

T a s t e t h e F r e s h n e s s o f Summ e r !

TASTE THE FRESHNESS OF SUMMER!

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RAW CHOCOLATE HAZELNUT CHEESECAKE Se rves 1 2 For the crust:

1/4 cup raw cacao powder

cashews, coconut cream, maple syrup, melted coconut oil, raw cacao powder,

1 cup pitted dates

1 teaspoon vanilla extract

vanilla extract, and salt. Blend on high until smooth and creamy, scraping down

1 cup raw hazelnuts

Pinch of salt

the sides of the blender as needed. Pour half of the filling mixture over the

1/4 cup raw cacao powder

For the chocolate ganache:

prepared crust in the springform pan. Smooth it out with a spatula. Place the

Pinch of salt

1/2 cup coconut cream

cheesecake in the freezer to set for about 30 minutes. In a small saucepan, heat

For the filling:

1/2 cup dairy-free chocolate chips

the coconut cream over medium heat until it just begins to simmer. Remove

3 cups raw cashews, soaked

1 tablespoon agave syrup

from heat and add the dairy-free chocolate chips and agave syrup. Stir until

1/2 cup coconut cream

For garnish:

the chocolate chips are completely melted and the ganache is smooth and

1/2 cup agave syrup

Chopped hazelnuts

glossy. Let it cool slightly. Once the first layer of filling has set, pour the choc-

1/3 cup coconut oil, melted

Vegan chocolate shavings

olate ganache over it, reserving a small amount for drizzling later. Return the cheesecake to the freezer to set for another 30 minutes. Pour the remain-

Directions:

ing filling mixture over the chocolate ganache layer and smooth it out with a

In a food processor, combine the dates, hazelnuts, raw cacao powder, and salt.

spatula. Drizzle the remaining chocolate ganache over the top of the cheese-

Process until the mixture sticks together when pressed between your fingers.

cake in a decorative pattern. Sprinkle chopped hazelnuts and vegan choco-

Press the mixture firmly and evenly into the bottom of a 9-inch springform pan.

late shavings on top for garnish. Place the cheesecake back in the freezer to

Place it in the freezer while you prepare the filling. Drain the soaked cashews

set completely, at least 4 hours or overnight.

and rinse them under cold water. In a high-speed blender, combine the soaked

T a s t e t h e F r e s h n e s s o f Summ e r !

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CRISPY CHICKEN SANDWICH WITH HONEY MUSTARD SLAW Glute n - Fre e , Dair y- Free, Ser ves 4 For the Crispy Chicken:

For the Honey Mustard Slaw:

For Assembling:

4 boneless, skinless chicken breasts

2 cups shredded cabbage or coleslaw mix

4 gluten-free burger buns

1 cup gluten-free breadcrumbs

2 tablespoons dairy-free mayonnaise

Sliced tomatoes

1/2 cup almond flour

1 tablespoon Dijon mustard

Sliced red onions

1 teaspoon paprika

1 tablespoon honey

Lettuce leaves

1 teaspoon garlic powder

1 tablespoon apple cider vinegar

Salt and pepper to taste

Salt and pepper to taste

2 flax eggs Cooking oil spray

Directions: Preheat the oven to 400°F (200°C). In a shal-

crumb mixture, pressing gently to adhere. Place

honey, apple cider vinegar, salt, and pepper. Toss

low bowl, mix together the gluten-free bread-

the coated chicken breasts on a baking sheet lined

until well coated. Adjust seasoning to taste. Toast

crumbs, almond flour, paprika, garlic powder, salt,

with parchment paper. Lightly spray the tops of

the gluten-free burger buns if desired. Spread a

and pepper. In another shallow bowl, prepare the

the chicken breasts with cooking oil spray. Bake in

generous amount of honey mustard slaw on the

flax eggs by whisking together the ground flax-

the preheated oven for 20-25 minutes, or until the

bottom half of each bun. Place a crispy chicken

seed meal and water. Let it sit for a few minutes

chicken is cooked through and crispy. In a mixing

breast on top of the slaw. Top with sliced toma-

to thicken. Dip each chicken breast into the flax

bowl, combine the shredded cabbage or coleslaw

toes, red onions, and lettuce leaves. Place the top

eggs, then coat them evenly with the bread-

mix with dairy-free mayonnaise, Dijon mustard,

half of the bun on each sandwich.

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COCONUT MILK BUBBLE TEA Ser ves 4 For the Tapioca Pearls: 1/2 cup tapioca pearls Water for boiling

For the Coconut Milk Bubble Tea: 4 cups unsweetened coconut milk 2 tablespoons agave syrup 1 teaspoon vanilla extract 1 cup ice cubes Cooked tapioca pearls

Directions: Bring a pot of water to a boil over high heat. Add the tapioca pearls and stir gently to prevent sticking. Reduce the heat to medium and let the tapioca pearls simmer for about 15 minutes or until they are soft and chewy. Once cooked, drain the tapioca pearls and rinse them under cold water to stop the cooking process. Set aside. In a blender, combine the unsweetened coconut milk, agave syrup, vanilla extract, and ice cubes. Blend the mixture until smooth and creamy. Divide the cooked tapioca pearls among 4 serving glasses.

Pour the coconut milk mixture over the tapioca pearls in each glass, leaving some space at the top.

DETOXIFYING CHOCOLATE SMOOTHIE BOWL Ser ve s 2 For the smoothie bowl: 2 ripe bananas, frozen 2 tablespoons unsweetened cocoa powder 1 tablespoon almond butter 1 cup spinach leaves, fresh or frozen 1/2 cup almond milk 1 tablespoon chia seeds

For the toppings: 1/2 cup fresh blueberries 1/4 cup dried pineapple, chopped 2 tablespoons shredded coconut 1 tablespoon chia seeds

Directions: In a blender, combine the frozen bananas, cocoa powder, almond butter, spinach leaves, almond milk, and chia seeds. Blend until smooth and creamy. Add more almond milk if needed to reach your desired consistency. Pour the chocolate smoothie mixture into two serving bowls. Top each smoothie bowl with fresh blueberries, chopped dried pineapple, shredded coconut, and additional chia seeds.

T a s t e t h e F r e s h n e s s o f Summ e r !

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VEGAN POKE BOWL Serve s 4 For the Pickled Tofu:

2 green onions, thinly sliced

1 block firm tofu, pressed, cubed

2 tablespoons sesame seeds

Directions:

1/4 cup rice vinegar

Nori strips, for garnish

In a small bowl, whisk together rice vinegar, coconut aminos, agave syrup,

2 tablespoons coconut aminos

Microgreens or sprouts

sesame oil, grated ginger, and minced garlic. Place the cubed tofu in a shallow

1 tablespoon agave syrup

For the Sauce:

dish and pour the marinade over it, ensuring the tofu is well coated. Cover and

1 teaspoon sesame oil

1/4 cup coconut aminos

refrigerate for at least 30 minutes to allow the tofu to marinate and pickle.

1 teaspoon grated ginger

2 tablespoons rice vinegar

In another small bowl, whisk together coconut aminos, rice vinegar, sesame

1 clove garlic, minced

1 tablespoon sesame oil

oil, agave syrup, grated ginger, minced garlic, and red pepper flakes if using.

For the Poke Bowl:

1 tablespoon agave syrup

Set aside. Divide the cooked sushi rice or quinoa among four serving bowls.

2 cups cooked sushi rice or quinoa

1 teaspoon grated ginger

Arrange the pickled tofu, sliced avocado, cucumber, and radish on top of the

2 ripe avocados, sliced

1 clove garlic, minced

rice or quinoa in each bowl. Drizzle the prepared sauce over the ingredients

1 cucumber, thinly sliced

Red pepper flakes, to taste

in each bowl. Garnish with sliced green onions, sesame seeds, nori strips, and

4 radishes, thinly sliced

microgreens or sprouts if desired.

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T a s t e t h e F r e s h n e s s o f Summ e r !

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CILANTRO LIME CORN SOUP Ser ves 6 1 tablespoon olive oil

4 cups vegetable broth

1 onion, diced

1/4 cup chopped fresh cilantro

2 cloves garlic, minced

Juice of 2 limes

4 cups fresh or frozen corn

Salt and pepper, to taste

kernels

Optional toppings: sliced

1 can (14 oz) full-fat coconut

avocado, chopped green onions,

milk

red pepper flakes

Directions: Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic. Sauté for 3-4 minutes until the onion is softened and translucent. Add the corn kernels to the pot and cook for another 2-3 minutes, stirring occasionally. Pour in the vegetable broth and bring the mixture to a simmer. Let it cook for 10-15 minutes, allowing the flavors to meld together. Using an immersion blender or transfer the soup to a blender, blend until smooth. Be careful when blending hot liquids. If using a blender, blend in batches if necessary. Return the blended soup to the pot if necessary. Stir in the full-fat coconut milk and chopped cilantro. Cook for an additional 2-3 minutes until heated through. Remove the pot from the heat and add the lime juice. Season with salt and pepper to taste. Stir well to combine.

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BBQ CHICKEN WITH GRILLED CORN & CILANTRO RICE Se rves 6 For the BBQ Chicken:

For the Cilantro Lime Rice:

of grilling, brush the chicken breasts with BBQ sauce on both sides. Cook for

6 boneless, skinless chicken breasts

2 cups white rice, rinsed

an additional minute on each side to caramelize the sauce. Remove from the

1 cup BBQ sauce

4 cups water

grill and let them rest for a few minutes before serving. Brush the husked

Salt and pepper, to taste

1 tablespoon olive oil

ears of corn with olive oil and season with salt and pepper. Grill the corn on

For the Grilled Corn:

1/4 cup chopped fresh cilantro

the preheated grill, turning occasionally, until it is tender and slightly charred,

6 ears of corn, husked

Zest and juice of 1 lime

about 8-10 minutes. Remove from the grill and let it cool slightly before cutting

Olive oil, for brushing

Salt, to taste

the kernels off the cob. In a medium saucepan, bring the water or vegetable

Salt and pepper, to taste

broth to a boil. Stir in the rice and reduce the heat to low. Cover and simmer for 18-20 minutes, or until the rice is tender and the liquid is absorbed. Once

Directions:

the rice is cooked, fluff it with a fork and stir in the olive oil, chopped cilan-

Preheat your grill to medium-high heat. Season the chicken breasts with salt

tro, lime zest, lime juice, and salt to taste. Serve the BBQ chicken alongside

and pepper on both sides. Grill the chicken breasts for 5-7 minutes per side, or

the grilled corn and cilantro lime rice on each plate. Garnish with additional

until they are cooked through and have grill marks. During the last few minutes

chopped cilantro and lime wedges, if desired.

T a s t e t h e F r e s h n e s s o f Summ e r !

HORMONE BALANCING OVERNIGHT BERRY OATS Serve s 4 1 cup gluten-free rolled oats 1/2 teaspoon ground cinna1 1/2 cups unsweetened mon almond milk

1/4 cup mixed nuts, chopped

2 tablespoons chia seeds

1/2 cup mixed berries, fresh

2 tablespoons maple syrup

or frozen

1 teaspoon vanilla extract

Directions: In a mixing bowl or container, combine the rolled oats, almond milk, chia seeds, maple syrup, vanilla extract, and ground cinnamon. Stir well to combine. Add the chopped mixed nuts and mixed berries to the oat mixture. Stir until evenly distributed. Cover the bowl or container with a lid or plastic wrap and refrigerate the mixture overnight, or for at least 4 hours, to allow the oats to absorb the liquid and soften. The next morning, give the overnight oats a good stir. If desired, add more almond milk to adjust the consistency. Divide the hormone-balancing overnight oats into individual serving bowls or jars. Top with additional mixed nuts and berries, if desired, for added flavor and texture.

DETOX ANTI-INFLAMMATORY IMMUNITY BOOST JUICE Serve s 4 4 large oranges, peeled

peeled

segmented

1-inch piece fresh turmeric,

2 large lemons, peeled

peeled

segmented

2 cups coconut water

1-inch piece fresh ginger,

Ice cubes

Directions: Peel and segment the oranges and lemons. Peel the ginger, turmeric and chop it into smaller pieces for easier blending. In a blender, combine the orange segments, lemon segments, chopped ginger, turmeric, and water. Blend on high speed until the mixture is smooth and well combined.

If you prefer a smoother juice, you can strain the mixture through a fine mesh sieve or cheesecloth to remove any pulp. Pour the juice into glasses filled with ice cubes if desired. Garnish with a slice of orange or lemon on the rim of each glass for presentation.

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GREEN GODDESS SALAD Glute n- Fre e , Ve g an , Ser ves 6 1/4 cup pumpkin seeds

Directions:

6 cups baby spinach

Salt and pepper to taste

In a large salad bowl, combine the baby spinach, chopped kale, diced avocado,

4 cups chopped kale

The Green Goddess Dressing:

cooked quinoa, chopped cucumber, chopped bell pepper, chopped red onion,

1 ripe avocado, diced

1 ripe avocado

chopped fresh parsley, chopped fresh cilantro, chopped fresh basil, and

1 cup cooked quinoa, cooled

1/4 cup packed fresh parsley

chopped fresh dill. Toss everything together until well combined. In a blender

1/2 cup chopped cucumber

1/4 cup packed fresh cilantro

or food processor, combine the ripe avocado, fresh parsley, fresh cilantro,

1/2 cup chopped bell pepper

2 tablespoons chopped fresh chives

chopped chives, lemon juice, apple cider vinegar, minced garlic, and water.

1/4 cup chopped red onion

2 tablespoons lemon juice

Blend until smooth and creamy, adding more water as needed to reach your

1/4 cup chopped fresh parsley

1 tablespoon apple cider vinegar

desired consistency. Season with salt and pepper to taste. Drizzle the Green

1/4 cup chopped fresh cilantro

1 clove garlic, minced

Goddess Dressing over the salad and toss until all the ingredients are evenly

1/4 cup chopped fresh basil

1/4 cup water

coated. Sprinkle pumpkin seeds on top for added crunch. Taste and adjust

1/4 cup chopped fresh dill

Salt and pepper to taste

seasoning with salt and pepper if needed.

For the Salad:

T a s t e t h e F r e s h n e s s o f Summ e r !

HARIRA SOUP Se rve s 6 1 tablespoon olive oil

1 cup red lentils, rinsed and

1 large onion, finely chopped

drained

2 cloves garlic, minced

1 can (14 oz) diced tomatoes

2 carrots, diced

6 cups vegetable broth

2 stalks celery, diced

1/2 cup chopped fresh parsley

1 red bell pepper, diced

1/4 cup chopped fresh cilantro

1 teaspoon ground cumin

Juice of 1 lemon

1 teaspoon ground coriander

Salt and pepper to taste

1 teaspoon ground turmeric

Fresh cilantro leaves, for garnish

1/2 teaspoon ground cinnamon Lemon wedges, for serving 1/4 teaspoon cayenne pepper

Directions: Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until softened and translucent, about 5 minutes. Add the diced carrots, celery, and red bell pepper to the pot. Cook for another 5 minutes, until the vegetables begin to soften. Stir in the ground cumin, ground coriander, ground turmeric, ground cinnamon, and cayenne pepper. Cook for 1-2 minutes, until fragrant. Add the rinsed red lentils to the pot, along with the diced tomatoes and vegetable broth. Stir to combine.

Bring the soup to a simmer, then reduce the heat to low. Cover and let the soup simmer for about 20-25 minutes, or until the lentils and vegetables are tender. Stir in the chopped fresh parsley and cilantro. Squeeze in the juice of one lemon. Season the soup with salt and pepper to taste.

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RAINBOW SALAD WITH ROASTED VEGETABLES Ser ves 6 : For the Salad:

1 cup cherry tomatoes,

1 cup quinoa, rinsed

halved

2 cups water

1 cup shredded purple

1 block (14 oz) extra-firm

cabbage

tofu, pressed cubed

1 ripe avocado, diced

2 tablespoons coconut

1/4 cup chopped fresh cilan-

aminos

tro

1 tablespoon olive oil

Lemon wedges for serving

1 teaspoon garlic powder

For the Dressing:

1 teaspoon paprika

1/4 cup olive oil

Salt and pepper to taste

2 tablespoons apple cider

6 cups mixed salad greens

vinegar

1 red bell pepper, sliced

1 tablespoon maple syrup

1 yellow bell pepper, sliced

1 tablespoon Dijon mustard

1 orange bell pepper, sliced

Salt and pepper to taste

Directions: In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and fluffy.

Remove from heat and let it cool. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. In a bowl, combine the cubed tofu, coconut aminos, olive oil, garlic powder, paprika, salt, and pepper. Toss until the tofu is evenly coated. Spread the tofu in a single layer on the prepared baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden and crispy. While the tofu is baking, place the sliced bell peppers and cherry tomatoes on another baking sheet. Drizzle with a little olive oil and season with salt and pepper. Roast in the oven for 15-20 minutes, or until the vegetables are tender and slightly caramelized. In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.

Set aside. In a large salad bowl, combine the cooked quinoa, mixed salad greens, roasted bell peppers, roasted cherry tomatoes, shredded purple cabbage, diced avocado, and chopped fresh cilantro. Add the roasted tofu cubes to the salad. Drizzle the dressing over the salad and toss gently to combine, ensuring everything is evenly coated.

T a s t e t h e F r e s h n e s s o f Summ e r !

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CHOCOLATE COVERED STRAWBERRY PIE Serve s 1 2 For the crust:

1/4 cup maple syrup

and the mixture resembles coarse crumbs. Press the mixture into the bottom

2 cups almond flour

1 teaspoon vanilla extract

and up the sides of a 9-inch pie dish to form the crust. Bake the crust in the

1/4 cup coconut oil, melted

Pinch of salt

preheated oven for 10-12 minutes, or until lightly golden brown. Remove from

2 tablespoons maple syrup

For the chocolate topping:

the oven and let it cool completely. In a blender or food processor, combine

Pinch of salt

1/2 cup dairy-free dark chocolate

the sliced strawberries, coconut cream, melted coconut oil, cocoa powder,

For the filling:

chips

maple syrup, vanilla extract, and a pinch of salt. Blend until smooth and creamy.

2 cups fresh strawberries, sliced

1 tablespoon coconut oil

Pour the strawberry filling into the cooled crust and spread it out evenly. Place

1/4 cup coconut cream

For garnish:

the pie in the refrigerator to chill for at least 2 hours, or until set. In a micro-

1/4 cup coconut oil, melted

Fresh strawberries, sliced

wave-safe bowl, combine the dairy-free dark chocolate chips and coconut oil.

1/4 cup cocoa powder

Microwave in 30-second intervals, stirring in between, until the chocolate is melted and smooth. Once the pie has chilled and set, drizzle the melted choc-

Directions:

olate over the top of the pie. Arrange the sliced fresh strawberries on top of

Preheat your oven to 350°F (175°C). In a mixing bowl, combine almond flour,

the chocolate layer. Return the pie to the refrigerator for another 30 minutes

melted coconut oil, maple syrup, and a pinch of salt. Mix until well combined

to allow the chocolate to set.

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HORMONE BALANCING CHOCOLATE MOUSE Ser ves 6 2 ripe avocados 1/2 cup unsweetened cocoa powder 1/4 cup agave syrup 1 teaspoon vanilla extract 1/4 cup unsweetened almond milk Pinch of salt Optional toppings: fresh berries, chopped nuts, shredded coconut

Directions: Cut the avocados in half, remove the pits, and scoop out the flesh into a food processor or blender. Add the cocoa powder, agave syrup, vanilla extract, almond milk, and a pinch of salt to the food processor or blender with the avocado. Blend until smooth and creamy, scraping down the sides of the container as needed to ensure everything is well combined. Taste the mousse and adjust the sweetness or cocoa flavor to your preference by adding more maple syrup or cocoa powder if needed. Transfer the chocolate mousse to serving bowls or glasses. Cover and refrigerate for at least 30 minutes to allow the mousse to firm up slightly. Before serving, garnish with fresh berries, chopped nuts, shredded coconut, or any other toppings of your choice.

RED BERRY TART Se rves 1 2 For the crust:

2 cups mixed red berries

1 1/2 cups almond flour

1/4 cup maple syrup

1/4 cup coconut oil, melted

2 tablespoons chia seeds

2 tablespoons maple syrup

1 tablespoon lemon juice

Pinch of salt

1 teaspoon vanilla extract

For the filling: Directions: Preheat your oven to 350°F (175°C). In a mixing bowl, combine almond flour, melted coconut oil, maple syrup, and a pinch of salt. Mix until well combined and the mixture resembles coarse crumbs. Press the mixture into the bottom and up the sides of a 9-inch tart pan to form the crust. Bake the crust in the preheated oven for 10-12 minutes, or until lightly golden brown. Remove from the oven and let it cool completely. In a saucepan, combine the mixed red berries, maple syrup, chia seeds, lemon juice, and vanilla extract. Cook over medium heat, stirring occasionally, until the berries break down and the mixture thickens, about 10-15 minutes. Remove from heat and let the filling cool slightly. Once the crust has cooled, pour the berry filling into the crust and spread it out evenly. Arrange additional mixed red berries on top of the filling for garnish. Place the tart in the refrigerator to chill for at least 1-2 hours, or until the filling is set.

T a s t e t h e F r e s h n e s s o f Summ e r !

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SWEET & SPICY SHRIMP TACOS Serve s 4 For the Sweet and Spicy

For the Zesty Citrus Slaw:

Directions:

Shrimp:

2 cups shredded cabbage

In a bowl, combine the minced garlic, honey, lime juice, chili powder, paprika,

1 pound large shrimp, peeled, 1 carrot, julienned or grated

salt, and pepper. Add the shrimp to the bowl and toss to coat evenly. Heat

deveined

1/4 cup chopped fresh cilantro

olive oil in a large skillet over medium-high heat. Add the shrimp and cook for

2 tablespoons olive oil

2 tablespoons lime juice

2-3 minutes per side, or until pink and cooked through. Remove from heat and

2 cloves garlic, minced

1 tablespoon orange juice

set aside. In a large bowl, combine the shredded cabbage, julienned/grated

2 tablespoons honey

1 tablespoon olive oil

carrot, and chopped cilantro. In a small bowl, whisk together the lime juice,

1 tablespoon lime juice

Salt and pepper, to taste

orange juice, olive oil, salt, and pepper. Pour the dressing over the cabbage

1 teaspoon chili powder

For Serving:

mixture and toss until well combined. Set aside. Warm the corn tortillas in

1/2 teaspoon paprika

8 small corn tortillas

a dry skillet or microwave until soft and pliable. Divide the cooked shrimp

Salt and pepper, to taste

Avocado slices, for garnish

evenly among the tortillas. Top each taco with a generous portion of the zesty

Additional lime wedges, for serving

citrus slaw. Garnish with avocado slices and additional lime wedges, if desired.

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H o w t o b e a H um a n i t a r i a n E v e r y d a y

HOW TO BE A HUMANITARIAN EVERYDAY

BY TOBIE SPEARS

I am often asked to define what it means to be a humani-

a meaningful difference in their lives. Engaging in meaning-

tarian. While the answer may seem simple—being a "good

ful conversations enables us to bridge gaps and foster under-

human"—it raises deeper questions about the essence of

standing.

goodness itself. Defining “humanitarian” is at once easy and

Educate Yourself

difficult for me. It is easy in that I think the simple phrase

Knowledge is a powerful tool for change. Take the time to

“good human” fits the bill but also begs the question, what

educate yourself about the issues facing people around the

is a good human?

world, from human rights abuses to environmental degra-

At the heart of humanitarianism lies the essence of what it

dation. By understanding the root causes of social injustices,

means to be a good human. It's about embodying generosity,

you can better identify ways to make a difference in your own

service, and kindness in our everyday actions.

community.

In today's interconnected world, it's easy to feel overwhelmed

Incorporating the importance of education, let's emphasize

by the magnitude of global challenges. From humanitarian

the significance of staying informed. In our fast-paced world,

crises to social injustices, the need for action can seem daunt-

reliable news sources and organizations dedicated to these

ing. However, I firmly believe that each of us has the power

causes provide invaluable insights. By immersing ourselves in

to make a difference, no matter how small our actions may

their content, we not only expand our understanding but also

seem. Here are some practical ways that you can incorporate

discover actionable ways to contribute to solutions.

humanitarian principles into your daily life and contribute

Volunteer Your Time

to positive change:

There are countless organizations that rely on volunteers to

Practice Empathy

carry out their missions. Look for opportunities to volunteer

Take the time to listen to others, seek to understand their

with local organizations that align with your values and inter-

perspectives, and treat them with kindness and respect.

ests. Engaging directly with communities in need provides

Whether it's lending a listening ear to a friend in need or

invaluable insights and fosters meaningful connections.

volunteering in a refugee camp, practicing empathy allows us

Whether it's mentoring youth, serving meals at a shelter,

to connect with people from different walks of life and make

or participating in environmental clean-up projects, active

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service allows us to make a tangible difference in the lives of others. Whether it's a few hours a week or a one-time event, every contribution brings us closer to a more compassionate world.

Support Humanitarian Organizations If you're unable to volunteer your time, consider supporting humanitarian organizations financially. Even a small donation can go a long way towards supporting their vital work. Research organizations that align with your values and consider setting up a monthly donation to support their ongoing efforts.

True generosity transcends monetary donations; it's about giving from the heart, regardless of one's financial means. Some of the most generous individuals I've encountered are those who give what they can, even when they have little to spare. Real generosity isn't measured by the size of the contribution but by the sincerity of the giver's intention. By leveraging our resources, we can amplify the impact of their initiatives and contribute to meaningful change on a global scale.

Speak Out Against Injustice Humanitarianism involves standing up for the rights of all individuals and speaking out against injustice. Use your voice to advocate for the issues that matter to you, whether it's writing to your elected representatives, participating in protests, or calling out discriminatory behavior in your community.

Let's underscore the importance of using our voices to effect change. Raising awareness on social media or joining grassroots movements, our collective voices have the power to drive meaningful progress.

Be Mindful of Your Actions Humanitarianism is about more than just big gestures—it's about making conscious choices in our everyday lives. Kindness is a fundamental aspect of being a good human, yet it's often the most challenging to practice consistently. Embracing kindness requires a conscious effort to see the humanity in others and treat them with empathy and compassion. Even small acts of kindness, such as offering a smile or lending a listening ear, can have a profound impact on someone's day. Ask yourself, have you served someone today?

Take a moment now to reflect on times when you've embodied these principles. Recall moments of generosity, service, and kindness, and the positive impact they've had on both yourself and others. By embracing these qualities in our daily lives, we can each contribute to a more compassionate and equitable world.

At Be Humanitarian, our mission is to inspire individuals to become active global citizens and make a positive impact in the world around them. By embracing humanitarian principles in our daily lives, we can each play a role in creating a more just and equitable society for all. Together, let's work towards a world where compassion, empathy, and solidarity prevail.

Connect with Tobie: https://linktr.ee/behumanitarian

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MENOPAUSE … EMBRACING CHANGE WITH HUMOR AND GRACE

BY TO N YA F I N ES

“Who are you?!”

resonates with you or sounds familiar to you then you

Looking back at me was the reflection of a woman I no

are in the perfect place! So grab yourself a cup of herbal

longer recognized. She looked drawn, haggard, … and yes,

tea, put your feet up and join me in a little journey that

she looked a little crazy too, if I’m being honest. So no, I did

may make you smile; laugh even. How? Well, I’m going

not recognize her anymore; not one bit. I couldn’t connect

to discuss menopause from a different mindset. And it’s

with her emotionally and she certainly did not feel like me

a mindset that I hope becomes increasingly popular and

physically. NOPE, I did not know who this woman was; she

warmly embraced by women, just like you, everywhere.

was a complete stranger to me. But most of all …

While we have access to much more information, educa-

I didn’t like her.

tion, resources and therapies than our mothers and grand-

This woman had betrayed me. After years of taking care of

mothers did, menopause can still leave us feeling utterly

her, she had turned her back on me and completely betrayed

hopeless in believing that any element of harmony can

me. I despised this woman staring back at me in the mirror.

ever be established in our lives. To that I say ‘balderdash!’

I was also 100% certain, that everyone living under my roof

And I’d also like to add, “How about we take our power

didn’t like her either. How could they? Even they didn’t

back and step into our authentic badassery and embrace

recognize this person that I had morphed into, seem-

strength that menopause brings us.”

ingly overnight. Once the,calming influence and every-

Okay, I can literally hear you rolling your eyes at this. Please

one’s “go-to” when in need of advice and the assurance

stay with me; at the very least, I promise to entertain you.

of, “Hey, everything is okay and is going to work out.

There is one statement I’d like you to say out loud right

Trust me.” HA! I doubt they would trust me with a plastic

now, and I encourage you to repeat it daily. Even multi-

spoon these days. One minute I was, at best, a moderate

ple times a day; and I’m quite certain you will know when

imposter of the wife and mother they had known. Then

those “times” are. Say it with me … “Stop fighting!”

POOF … I was the crazed lunatic screaming over a bag of

Sounds too simple and ineffective, even hokey. Okay, but

slimy spinach in the crisper.

let me ask you this …

Who was this person? Perhaps the more accurate ques-

“If letting go of the wheel was a strategy that gave you,

tion I needed to ask was …

and your body, space to align in better harmony, would

Who had I become? And how do I find my way back to the

you not be willing to let go even once, to see to see if it

woman I was, before everything went sideways?

made a difference?”

So yes … this was me almost two years ago. If any of this

I’m not suggesting that simply “letting go,” and not

M e n o p a u s e … Emb r a c i n g Ch a n g e W i t h H um o r A n d G r a c e

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being proactive is going to miraculously make menopause, and all its’ symp-

Your body has allowed you to do things that are truly remarkable, like carry

toms disappear. What I am suggesting is, if you were to stop fighting so hard

and birth children. Your body answered all the demands you asked of it. And

against what is happening with your body, embrace these changes and work

now your body needs something from you. Your body needs grace and patience.

WITH your body, it might have a more positive impact on how you feel and

It needs you to understand that the changes you are experiencing are not a

more importantly …

punishment, but rather a natural into a new phase of your life, where you get

How you see the woman who is staring back at you in the mirror, and the

to focus on YOU.

amount of kindness and grace you give her. Let that sink in.

Menopause is the time in your life where you get to really delve into and embrace

Menopause can certainly be a crazy carnival ride. It can also be a ride where

being selfish. This is a time where, though you may feel crazy and not at your

you have the power to prepare for, and navigate, some of those hairpin curves

best on many days, you have an opportunity to immerse yourself into the

and abrupt stalls. Your body is one of the most amazing machines known to

practice of nurturing yourself the way you have spent years nurturing others.

mankind, and while we know so much more than we ever did, there is so much

Menopause is not your enemy … she is grossly misunderstood. And guess what?

more we are still learning. I believe wholeheartedly that when we tune-in and

She is not interested in fighting with you either.

really listen to what our body is telling us, it is giving us the heads up that,

So maybe, instead of looking at her like the enemy that has completely disrupted

“Hey, things are changing here and if you work with me, we can both get

your entire life, listen to what she needs and work with her. You may just find

through this still being friends.”

that you are finally making yourself as important a person in your life, as you

Am I saying you should ignore your doctors’ suggestions, about therapies and

have made others.

treatments that can help you and give you tremendous relief? Ummmm … NO! What I’m saying is … Your body has given you so much.

Connect with Tonya: https://bestholisticlife.info/TonyaMFines

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FINDING AND FREEING YOURSELF

HOW I USED DARKNESS TO REDISCOVER MY OWN LIGHT AND LIFE.

BY PAV E L ST U C H L I K

Somehow, in the day-to-day-ness of our lives, we can get lost. Or at

I’m telling this story to say I was no different than anyone else, work-

least the meaning is lost. Stressed out, overachieving, unhealthy, we

ing hard, achieving goals, but feeling empty.

can get caught up in external goals and responsibilities while forget-

Into the Darkness

ting what we really want, why we even care, or who we truly are.

I have always been curious about my inner life and, being a driven

I was that guy.

person, would take different courses to expand my interests, from

I was 15 years old when I came to the U.S. as a foreign exchange

Samurai Camp in Japan to Zen Master training in India to studying

student from the Czech Republic. I wanted to be in a fun and warm

in a psychic village in Brazil. I was a world-class seeker, literally.

place; I landed in Brooksville, Fla. on a farm — not exactly what I was

At an Awakening the Illuminated Heart workshop in Hawaii led by

dreaming of. But I ended up becoming an avid cyclist — that’s avid

Drunvalo Melchizedek, he spoke of how powerful darkness is to the

with a major Type-A. To support my cycling habit, I started buying

human psyche, and what it can do for our physical, mental, and

and selling carbon bike frames to other cyclists, first on eBay and

emotional health.

then direct through Alibaba. I created a real business and by the time

I finally surrendered to the darkness — physically, mentally, figu-

I was 21, I sold it for over $1 million.

ratively, and literally — and went into a dark room for 10 days in

The universe, of course, is the ultimate teacher. During my cycling

Thailand where my only sustenance was my breath. This relates to

years, I started having major depression and anxiety and ultimately

the ancient tradition of “source feeding” and “breatharians” where

Epstein Barr and chronic fatigue. We would race 20 miles a day, but

people are “fed” through breath without any physical food. By day

instead of sleeping to recover, I couldn’t rest or regain my strength.

seven, I connected with what I am, not who I am according to soci-

I was probably 19 or 20, and I just collapsed at a race. I had to figure

etal norms or who I am being told to be.

out a new way of being.

I have done five 10-day darkness retreats. In the dark room I can finally

I was an A+ Type-A

hear my thoughts and my heart’s desires. If we don’t spend time with

But first, I kept going. As a serial entrepreneur, I did everything

ourselves, how do we know who we are? We have two voices, a loud

from investing in real estate to bike shops to sushi restaurants to

monkey brain to help us survive and a subtle whisper, which always

Tutti Frutti frozen yogurt franchises. I finally landed on Orangeth-

has our back. We need to hack the mind to make it work for us. I look

eory Fitness and pretty quickly ended up licensing and opening 85

at the mind as our software, and the body as our hardware. I encour-

to100 franchises.

age people to connect not to the internet, but to the “innernet.”

Finding and Freeing Yourself How I used darkness to rediscover my own light and life.

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Hearing My Own Voice

active online courses.

The message I received in the darkness was about sharing. Why

Consciousness-Raising Tools

should I keep all my learnings to myself? And so, I decided to

We are constantly “hooked” into our external desires, our phones,

change — and to share.

agendas, computers, it’s constant do, do, do, till we realize we are

Breathe, Dance, Meditate

living someone else’s life.

My passion has always been music. I learned how to DJ in a frequen-

I follow this routine to connect with my inner self:

cy-based sound so I could shine my light to others. How could I

Daily – Spend the first hour of the day with yourself, do light medi-

combine these pursuits to create something lasting that helps

tation and visualization of the day and focus on outcomes, breath-

others get in touch with their true selves? BDM is a specialized

work or connect to the earth —instead of reaching out on the phone

method that combines breath, dance, and meditation to connect

or social media. This helps us stay out of “flight or fight” mode.

the mind, body, soul, and emotions to boost the immune system,

Weekly – Once a week, go on a full digital and relationship fast.

elevate mood, increase energy, and expand consciousness.

First half of the day, go into nature, journal, ask yourself, “what

NOA|AON Events Around the World

have I done?”

I created NOA|AON — NOA symbolizes “movement” and AON

Monthly – Once a month, spend four days in this process of unhook-

is “all or none” — to share my journey with others. We’ve held

ing, no cell phone, no computers, just be in nature, spend time with

over 500 NOA|AON events touching over 100,000 people, help-

kids and family, and use the mental vacation to receive insights.

ing them break free of the confines of their lives and to find their

Annually – Once a year, I spend 10 days in darkness. But even if you

own purpose, passion, and legacy.

don’t go into darkness, tomorrow you can start by going inward

Our events work with consciousness-expanding tools based on

with the Process of Unhooking. We have breathwork and medi-

science that I picked up from all the Masters I studied with. Together,

tation recordings available HERE to help you do this. Use code

these are highly curated experiences and can include BDM, cacao

HOLISTIC to receive 30% off.

ceremonies, sensory seduction — a blindfolded sensory dinner

Dancing Through Life

with healthy foods — XPC conscious dance, light therapy, medi-

I used to only learn through the proverbial gutter — overcom-

ation, yoga, breathwork, and trance music.

ing obstacles through pain and negative relationships. But I’ve

We also offer retreats in luxurious destinations like Columbia,

learned there is another way; my life has become a beautiful

Peru, South Africa, Iceland, or Turkey. In Turkey we danced in

dance of love and learning through love. We came here to live,

hot air balloons in a silent disco with headphones; I was DJ’ing;

not to die, and these tools will help you live in harmony in your

it was amazing.

purpose, passion, and legacy.

We also do workshops and our System Reset at music festivals, summits, conferences like the Biohacking Conference, Imagine Festival, and the Biohackers Summit in Finland. I also teach inter-

Connect with Pavel: https://noaaon.com/pages/about

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Y o u ' r e F r e e t o G o : H o w a M a mm o g r a m S c a r e Sh i f t e d M y E n t r e p r e n e u r i a l S p i r i t

YOU'RE FREE TO GO:

HOW A MAMMOGRAM SCARE

SHIFTED MY ENTREPRENEURIAL SPIRIT B Y L .Y. M A R L O W

A few days ago, my life took an unexpected turn.

screen as she probed around my right breast with warm gel. Her prob-

There I was sitting inside a cramped room with a locker about the size

ing made me probe too; on the endless nights I'd sacrificed to finish

of a foyer closet, draped in a clinical gown with my arms laced around

just one more task, the countless hours glued to my laptop.

my breast, thinking about the call that held my fate.

I love what I do! But this was a wake-up call. I had to learn to set

“Your mammogram revealed a nodule. You need to schedule a diag-

boundaries, to understand that I could have both—my passion for

nostic mammogram and ultrasound.”

entrepreneurship and a commitment to self-care.

"Nodule? What does that mean?"

I can't recall her handing me the towel to wipe away the gel; all I

"It’s similar to a mass or tumor in your breast."

remember is her assurance: "If everything checks out, you'll be free

Before this news, my relentless focus on growing my business had

to go."

overshadowed my own well-being. Now, each moment in that little

After she left the room, I started doing the only thing that I’d been

closet served as a stark reminder of life's frailty.

taught to do ever since I was old enough to know there was a God.

“Ms. Marlow? I’m Beth, and I’ll be conducting your mammogram

I prayed. I mean, really prayed.

screening today. Follow me.”

"God, please let my results be good! I swear, I'll prioritize my well-be-

I trailed behind Beth slouth-like.

ing. I won't miss another mammogram. I'll cut back on the late nights,

“Can you confirm your name and birth date?” Uttering my name and

the days—sometimes weeks—without seeing my loved ones."

birth date felt as if I were talking about someone else.

I can't even tell you how long I sat there, lost in prayer. But when I

“So, I'll be taking about three images. Once I'm done, I'll show them

heard the doorknob turn and saw the small woman, it was as if time

to the doctor. If everything appears normal, you're free to go. But if

froze. And then, at last, came the words I'd been praying for: “You're

there's any concerns about the nodule, we'll proceed with an ultra-

free to go."

sound. Any questions?”

Relief washed over me like a tidal wave. In that instant, I knew that I

I shook my head. Within seconds, I found myself leaning into the cold

had been granted a second chance—a chance to rewrite the narrative

steel that squeezed my breast into a flat pancake, triggering tears.

of my life, anchored in self-compassion and balance.

If ever we needed AI or ChatGPT to discover a more innovative solu-

As I left that room, I carried with me a profound lesson: the impor-

tion that would spare women the pain, and frankly inhuman way of

tance of honoring my health amidst the relentless pursuit of success.

performing mammograms, it’s now.

In the days that followed, I embarked on a journey of self-discovery

After Beth took the images and left, I sat there stupefied, trying to

and renewal. I vowed to set boundaries, to say no without guilt, and to

focus on all the tasks I had to complete that day. I needed my mind to

honor the delicate balance between ambition and self-care.

be elsewhere… anywhere but in that room.

In a world that glorifies hustle and success at all costs, it's easy to

I really can’t tell you how long Beth was gone, but it felt like hours.

lose sight of the simple yet profound truth: that our greatest asset

And hours more when Beth returned and said: “the doctor would like

is not our ability to achieve, but our capacity to nurture and replen-

for you to have the ultrasound.”

ish our souls.

By the time the Ultrasound Specialist showed up, my mind was a

So here's to embracing the journey, wherever it may lead, and to find-

wreck. When we entered the dark room, I stood there watching her

ing solace in prioritizing the one thing that truly matters—our own

lips move in the same way Beth’s moved, giving me the same spiel.

well-being.

Before long, I found myself lying there, my gaze fixed sideways on the

Connect with L.Y.: https://linktr.ee/lymarlow

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BALANCING MARRIAGE, WORK, AND MENTAL WELLNESS, A GUIDE

BY AL WYNANT

Balancing life, work, and mental wellness, a guide - the demands of build-

Josh Lane, is a form of meditation that combines the physical act of walk-

ing a new business and nurturing a marriage can be exceedingly challenging.

ing with mindfulness techniques, cultivating a sense of awareness and pres-

"Just one small positive thought in the morning can change your whole day."

— Dalai Lama

ence in nature.

This seemingly simple action highlights the power of positivity and how a

messages per day, depending on social media consumption, social interac-

positive mindset can transform your day and maintain your mental wellness.

tions, and the news.

As Co-Founder and CEO of the Ingomu coaching app, I tackle daily chal-

I have learned to tune out some of the sources of negativity, while others

lenges inherent to the startup world, demanding strategic agility, innova-

related to work and my personal life are reframed into opportunities for

tion, a can-do attitude and a positive mindset.

change.

My partner of 25 years serves as my Co-Founder and CTO, intensifying the

For example: When a conflict arises at work, I can dwell on it, or address it

challenges we face in our marriage.

head-on as an opportunity to improve communication and foster a more cohe-

The constant togetherness increases the risk of work stress spilling over into

sive team. By reframing I can resolve the issue more easily and create a more

our personal lives, potentially straining our relationship.

positive and productive work environment.

Life-work balance is key - I prefer this over work-life balance.

On a personal level, our busy schedules can create distance between us, lead-

Some days, achieving this balance feels effortless, while on others, it's a very

ing to feelings of drifting apart. However, I choose to reframe this as an oppor-

real challenge.

tunity to appreciate the non-work time we have together. Our commitment

And, some days the stress can work to undermine my mental wellness.

to building a successful company means that the time we spend together is

As a highly sensitive person (HSP), I have learned to tackle these challenges by

even more precious. It allows us both to cherish our moments together and

having a positive mindset and by finding inspiration around me.

strengthens our bond.

Here are a few tips on how I achieve this balance daily, and how you can too:

Having a positive mindset is crucial for my mental health because it can

STARTING THE DAY

significantly impact how I perceive and respond to the world around me.

As in the quote above by the Dalai Lama, I do start my day deliberately with

ENDING MY DAY

positive thoughts. As soon as I wake up, I remain in bed for a few minutes

At the end of my day I carve out time for reflection through journaling.

and recite in my head a handful of positive affirmations. It can be as simple

This allows me to examine my day, I highlight successes, lessons learned, and

as “Today is a great day.” I make them deliberate and appropriate for the day

the things that I am grateful for in life and work.

to come.

This reflection gives me a deeper understanding of my experiences, but also

It focuses my mind on the possibilities of the day, not on the challenges.

cultivates a mindset of growth, positivity, and gratitude.

Regardless of the weather, after breakfast and my morning routine, I make it a

I also never go to bed angry. I tell my partner that I love him.

point to have a mindful walk around my neighborhood. It refreshes and focuses

As I prepare to fall asleep I practice box breathing. It involves breathing in

my mind so I can be ready for the day. I also walk after lunch and dinner.

for the count of four, holding my breath for the count of four, breathing out

This mindful walk technique, taught to me by Ingomu’s Wild Wisdom Mentor

for the count of four, and then holding my breath again for the count of four,

DURING THE DAY Reframing is key.

On average, we’re bombarded with anywhere from 300 to 3,000 negative

B a l a n c i n g M a r r i a g e , W o r k , a n d M e n t a l W e l l n e s s , A Gu i d e

completing the “box” pattern. It helps me relax and reduce stress.

THE IMPORTANCE OF BOUNDARIES

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2. Practice Mindful Walking: Incorporate mindful walks into your daily routine to refresh your mind and stay focused.

Only in the past year have I begun to understand the importance of boundar-

3. Reflect and Journal: End your day with reflection through journaling to

ies. Through Coach Theresa Byrne in our Ingomu app, I learned that boundar-

highlight successes, lessons learned, and things you're grateful for, culti-

ies play a crucial role in maintaining mental wellness by promoting a healthy

vating a mindset of growth and gratitude.

balance between my life and work, protecting relationships, and ensuring that

Remember, each day is a new opportunity to embrace positivity, balance, and

I prioritize my well-being.

growth. Embrace each challenge as a chance for growth, and let your journey

MY TOP THREE TAKEAWAYS

be guided by positivity and gratitude.

1. Start Your Day with Positivity: Begin each morning with positive affirmations to set the tone for the day ahead.

Connect with Al: https://linktr.ee/ingomu

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JUMP FOR JOY:

BOUNCING YOUR WAY TO BETTER HEALTH

BY JULIE MICHELSON I've seen firsthand the transformative power of integrating unconven-

impact, it's a time saver.

tional yet effective exercises into our daily routines. Today, I want to

Embracing Your Inner Child

share one of my all-time favorite activities that boosts physical health

Joy is an essential part of health and well-being. And let's face it, bounc-

and uplifts spirit—rebounding. Yes, bouncing on a mini-trampoline can

ing on a trampoline can be FUN! In addition to often bringing up fun

do wonders for your body and mind and keep fitness fun!

memories, the motion of rebounding helps release endorphins that

What is Rebounding?

naturally lift mood. Rebounding can reduce symptoms of stress, anxi-

Rebounding involves bouncing, jumping, or doing aerobics on a

ety, and depression and help improve sleep patterns.

mini-trampoline. It is not only a fun way to stay or get fit but also

Extra Bonus for Women

FANTASTIC for health and well-being.

Rebounding activates pelvic floor muscles and can improve function,

Safe and Gentle

which is exciting! More than 50% of women experience urinary incon-

Rebounding is an excellent option for most fitness and health levels. It

tinence (including 1 in 3 women in their twenties). Regular rebound-

has low impact and, therefore, is easy on joints, ligaments, and bones,

ing can often improve stress incontinence (think sneezing, laughing,

which makes it an excellent choice for most! The trampoline absorbs

or coughing).

most of the impact, so your body doesn't have to. You can easily adjust

Getting Started

the intensity of the workout by changing the height and speed of your

All you need to get started is a mini-trampoline and the willingness

bounce. Many of my clients have physical limitations or chronic pain

to have fun. Some rebounders come with a stability bar, which can be

when we start working together, and rebounding is a great way to get

a good choice for anyone with limited mobility or balance challenges.

movement in and increase fitness levels. For the already physically fit,

Start slowly! You don't need to lift your feet off the mat to get results.

bouncing higher and faster can bring a terrific workout and provide the

Bouncing incorporates cardio, balance, strength, and coordination, so

following health benefits.

be patient with yourself if it has been a while since you've been on a

Supports Detox

trampoline. It may not be as easy as it was during childhood.

The lymphatic system, an essential detoxification system, requires

If you are fit and strong, you can incorporate side-to-side hops, squats,

movement to function properly. Moving enhances immune function

knee lifts, and twists. Many online programs and videos are available to

by promoting lymphatic circulation, which helps remove toxins and

get you started, no matter your fitness level. Rebounding offers a fun

waste products. Every bounce promotes detox.

and refreshing way to improve your health without feeling like a chore.

Improves Balance

Whether you want to enhance your physical fitness, support your body's

Bouncing is fabulous for balance. It helps strengthen your feet, ankles,

detox processes, or inject some fun into your fitness regime, rebound-

calves, and core muscles. Studies show that jumping on a mini-trampo-

ing could be just what you need.

line can improve dynamic balance, reducing the risk of falls commonly

So why not give it a bounce? It might lift your health and your spirits

associated with aging.

higher than you ever imagined possible. Here's to a healthier, happier

Cardiovascular Health

you, one bounce at a time!

Rebounding supports heart health by boosting heart rate and increasing oxygen uptake. Just 10 minutes of rebounding can be the equiva-

*As always, check with your healthcare professional before starting a

lent of 30 minutes of traditional jogging. In addition to having a lower

new fitness routine.

Connect with Julie: https://jm.coach/

Jum p f o r J o y : B o u n c i n g Y o u r W a y t o B e t t e r H e a l t h

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Th e S e c r e t K e y - I n t e r c e l l u l a r H y d r a t i o n a n d W e i g h t L o s s

THE SECRET KEY - INTERCELLULAR HYDRATION AND WEIGHT LOSS

BY JOHN AND CHELSEA JUBILEE

If we asked you how hydrated you are, would you

to a number of different factors such as stress, envi-

know the answer to that question? Men should be 60%

ronment, age, pesticides, etc. It becomes increasingly

hydrated and women should be 55% hydrated in order

difficult for the body to uptake water into the cells.

for your body to be able to fully function the way it was

• Fat loss, not Weight loss. Losing weight isn’t as

designed.

important as losing fat. The only weight you want

In America, 75% of men and 67% of women are over-

to lose is fat, not healthy water and healthy muscle.

weight or obese, and the numbers are rising. Energized

• The Benefits Hydration Can Have on Your Heart and

Health’s Inner Cellular Hydration is a medically approved

other major organs. Water makes up a majority of the

program to assist in reaching optimal health. This break-

substance of each of these listed and the body needs

through science identifies that cellular hydration is the

water in order to function at its highest capacity.

body’s number one health marker and the one to which

As you increase intracellular hydration, you optimize

all other wellness markers directly correspond.

all of the organs that directly optimize your organs

Key Factors you should know about your

that impact your metabolic system. This includes your

health

thyroid, your pituitary gland, your hypothalamus and

• Marble Hard Cells (Why You Could Be Drinking

your digestive system. All of these organs must be opti-

Enough Water, but Still Be Dehydrated). When a cell's

mized for maximum fat burning metabolic efficiency. In

outer layer becomes very hard like a glass marble due

addition, muscle is 3 parts water to 1 part protein. The

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more muscle mass we have the more intense our

metabolic function we had when we were younger.

metabolic system is at attacking and metabolizing

Tips for increased weight loss

subcutaneous and visceral fat. 1 inch of lean muscle

• Exercise first thing in the morning on an empty

mass can metabolize up to 50 pounds of fat during

stomach, you will burn more fat than if you did

a 1 year period.

This is why as we age and we lose our healthy lean muscle our bodies metabolism declines, we can eat the same amount of food as we did in our 20’s and

later in the day after you have already eaten.

• Try to eat 4-5 smaller meals a day instead of 3 large ones • Drink at least 8 glasses of water a day

continue to gain fat. The good news is the opposite

If you would like more information on the Energized

is true as well, as we gain intracellular hydration,

Health protocol visit www.energizedhealth.com

we will also gain lean skeletal muscle and regain our

John & Chelsea Jubilee

ADVERT

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“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.” ~Dr. Tal Ben-Shahar, New York Times Bestselling Author of Happier, Former Harvard Lecturer, and Founder of the Happiness Studies Academy

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B est H o l i st i c L i f e M ay 2024

IN THE EYE OF THE TIGER:

A TALE OF ADVENTURE & MINDFULNESS B Y M A R I A B A LT A Z Z I , P H D , M F A

“Bagh!” “Bagh!”

ing and clicking our cameras, becoming its own kind of

Our safari guide in India yelled as he frantically waved

meditation.

his arms pointing in the direction of a tiger coming out

The Joy of Open-Eyed Meditation

from underneath the road bridge we were parked on. बाघ

As a teacher and traveler, I look for moments when I can

pronounced “bagh” in Hindi for tiger. The sight of his

practice Open-Eyed Meditation, which helps you be aware

slow saunter across the sandy earth took my breath away.

of and appreciate your surroundings. I write about this

I could feel the weight of each paw as the tiger made his

practice in my book, “Take a Shot at Happiness: How to

way to a shady area at the edge of a dry riverbed.

Write, Direct & Produce the Life You Want.” This medi-

It was late in the afternoon in the Kanha Tiger Reserve in

tation style helps to keep you present in the moment, to

Madhya Pradesh, India, one of the largest national parks in

thoughts and emotions as they arise, and ultimately, as a

the country, and the sweltering heat of the day was break-

result, more connected to your inner being. I use it to focus

ing. What made the moment even more stunning was on

my attention on the sights, sounds and smells and savor

the other side of the road bridge, where we were parked

how they make me feel in a new environment.

about a hundred yards away, was a group of young boys in

Intentionally savoring these moments trains your brain to

their underwear bathing the elephants they used to patrol

look for the good. Done consistently enough, even when

the reserve in a pool of water, unaware of just how close

you are not in a distant land on a tiger safari, research

one of the striped felines they patrol for was lying about.

in the field of positive psychology and neuroscience has

While the boys did not see the tiger, I am certain the tiger

shown that you can create neural pathways that tune into

saw them yet did not care. The peacefulness of the two

the positive and away from the negative, which has the

wildlife scenes co-existing was a privileged sight, and our

benefit of nourishing your emotional wellbeing.

vehicle had the vantage point of sitting between the two.

Restructuring Your Brain Toward the Good

That was number six for the day. Each day, while on my

The brain has the remarkable ability to restructure itself

tiger safari in Central India, I would look for eight things

throughout life, a phenomenon known as neuroplasticity.

that touched or impressed me. Why eight? The number,

Savoring positive experiences encourages the formation of

when turned on its side, is the symbol for infinity, remind-

neural pathways associated with positive emotions that

ing me of the completeness and continuity of life and its

strengthen these pathways over time, which can help

ebb and flow. Witnessing this sight easily made the day’s

better navigate negative emotions, including reducing

hit list. We sat there for about an hour and a half, watch-

depression and anxiety.

I n t h e Ey e o f t h e T i g e r: A Ta l e o f A dv e n t u r e & M i n d f u l n ess

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Savoring the Good The other thing about practicing open-eyed meditation and savoring eight good things during the day is it gives you the opportunity to reflect on how these moments impact you and what you learn, how you have grown. It is easy to get excited and charged by adrenaline when you see a tiger. However, before you see one and in between sightings, there is a lot of searching and waiting. My intentionality on this safari allowed me to appreciate the details that often get overlooked, like noticing and savoring the moment the peak of a 104-degree afternoon broke. Feeling calmed by the sound of leaves rustling in the wind in an otherwise still jungle. Driving in an open vehicle with my shoes off and feet propped up to feel the wind cooling down my toes. These moments made for a more profound sense of contentment and joy during this journey.

Your Practice So, the next time you travel or even do it as a practice in your everyday life, intentionally look for moments to savor for at least twenty to thirty seconds--long enough to create a positive memory that you can reflect on at another time, perhaps a time when you need to feel uplifted. I do this regularly, and it has made a significant difference in how I see a more hopeful world. As the Zen tradition wisely reminds us, “No day comes twice. Each moment savored more precious than a span of jade.”

You can find more intentional practices in my book or by downloading my Take a Shot at Happiness app.

Connect with Maria: https://mariabaltazzi.com

I n t h e Ey e o f t h e T i g e r: A Ta l e o f A dv e n t u r e & M i n d f u l n ess

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NURTURING SERENITY:

STEP 8 OF THE NLP-POWERED JOURNEY

BY S COT T G AT ES

Nu r t u r i n g S e r e n i t y : S t e p 8 o f t h e NLP - P o w e r e d J o u r n e y

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Welcome, fellow travelers, to another chapter in our journey of self-discovery

Accessing the Timeline:

and empowerment. As we navigate the intricate landscape of personal growth,

Begin by closing your eyes and mentally visualizing your personal timeline,

we find ourselves at Step 8 of my transformative 12-step program: "Nurtur-

which represents your life from past to present to future. Allow yourself to

ing Serenity." In this installment, we will delve deep into how we create a

float along this timeline, pausing at significant moments.

realm of mindfulness, utilizing the transformative power of Neuro-Linguis-

Identifying Emotional Triggers:

tic Programming (NLP) techniques to cultivate inner peace, tranquility, and

As you journey through your timeline, focus on moments that evoke intense

emotional balance.

negative emotions. These may be experiences that have left a lasting impact

Finding moments of serenity becomes increasingly vital for our well-being in a

on your psyche, contributing to feelings of unrest or disquiet. To identify these

world of constant noise, distractions, notifications, and social media remind-

moments, pay attention to any changes in your emotions or physical sensa-

ers. Integrating NLP strategies cannot only enhance our mindfulness prac-

tions as you move along your timeline. These changes indicate that you've

tice but also foster a profound sense of calm amidst life's storms, empower-

reached a significant moment that may be worth exploring further.

ing us to take control of our emotional well-being. So, let's embark on this

Reframing Negative Memories:

journey together as we explore two unique NLP techniques tailored to deepen

With the guidance of a trained practitioner or through self-reflection, work

our connection with serenity.

on reframing the perception of these negative memories. To do this, explore

1. Spatial Anchoring: Finding Stillness in Movement Spatial Anchoring is an

alternative perspectives and reinterpretations that empower you and facili-

innovative NLP technique that harnesses the power of physical space to induce

tate healing. As you continue floating along your timeline, visualize yourself

states of relaxation and tranquility. Unlike traditional Anchoring, which relies

placing these empowering new versions into your timeline. Reframing can

on gestures or touches, spatial Anchoring utilizes our environment to anchor

help you see these memories in a new light, reducing their emotional impact

ourselves in the present moment.

and allowing you to move forward with a greater sense of peace and serenity.

Choose a Serene Environment:

Releasing Emotional Baggage:

I want you to begin by selecting a tranquil environment where you feel at peace.

Once you've reframed the perception of past wounds. Visualize yourself releas-

This could be a serene natural spot like a quiet park or peaceful beach. It could

ing the emotional baggage associated with the old versions of these memo-

also be a cozy corner in your home, like a comfortable chair by a window or

ries. Imagine yourself letting go of any residual pain, anger, or resentment,

a quiet room with soft lighting. Now, you don't have to limit yourself to only

allowing yourself to experience a profound sense of liberation and inner peace.

one place. I always encourage my clients to use their NLP and other tools at

Through Timeline Therapy, we can rewrite the unconscious narrative of our

the moment, wherever they are, when they need them. Yet, for those new to

past, liberating ourselves from the grip of old wounds and paving the way for

these techniques, let's start with a familiar, quiet place you usually "run to"

a future filled with serenity and emotional balance.

when you need a break.

Conclusion

Immerse Yourself in the Environment:

Step 8: "Nurturing Serenity" has equipped us with powerful NLP techniques

Take a moment to immerse yourself fully in this familiar, peaceful environ-

to deepen our mindfulness practice and cultivate inner peace. Through spatial

ment. Notice the sights, sounds, and sensations around you. Allow yourself

Anchoring and Timeline Therapy, we've learned to anchor ourselves in the

to become fully present in this moment.

present moment and heal past wounds, allowing our inner serenity to blos-

Create a Mental Anchor:

som. However, it's important to note that while these techniques can be bene-

As you soak in the serenity of your surroundings, mentally anchor yourself

ficial, they are not a substitute for professional therapy. If you're dealing with

to the space. Visualize a serene bubble or aura surrounding you, enveloping

severe emotional trauma or mental health issues, it's always best to seek the

you in tranquility.

guidance of a trained practitioner. Invitation to Step 9 I extend a heartfelt invi-

Revisit the Anchor:

tation to join me next month for

Whenever you need a moment of calm, close your eyes and mentally revisit

In this step, we'll explore the transformative power of NLP techniques in

the serene space you've anchored within your mind. Allow yourself to bask in

fostering genuine connection and empathy with ourselves and others. We'll

the tranquility of this mental sanctuary, even amidst the chaos of daily life.

learn how to use NLP to improve our communication skills, deepen our under-

By utilizing spatial Anchoring, we can tap into our surroundings' inherent

standing of others, and build stronger, more meaningful relationships. I look

serenity and calming energy, finding moments of calm and stillness wher-

forward to continuing this journey of self-discovery and empowerment with

ever we go.

you.

2. Timeline Therapy: Healing Past Wounds Timeline Therapy is a power-

Are you ready to continue your journey of self-discovery and empowerment

ful NLP technique that enables us to heal past wounds and release emotional

with me and all the spectacular professionals, coaches, and experts here at Best

baggage that may hinder our ability to experience serenity in the present

Holistic Magazine? Next month, we delve into the profound insights that NLP

moment. By revisiting memories and reframing our perceptions of them, we

can offer in cultivating connection and empathy in your life and with those

can liberate ourselves from the shackles of the past and embrace a newfound

around you. Your presence is valued, and your brilliance is needed in this world.

sense of inner peace.

When we are the best versions of ourselves, we create a more compassionate and connected world.

Connect with Scott: https://taplink.cc/gateswellness

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HOW TO BREAK UP WITH BURNOUT

BY PA R I N A Z S H A M S

Breaking up with burnout isn’t as simple as it may seem.

Many believe that burnout is solved by waiting for something external to make

It’s not cured by typical attempts at self-care, like spa days, massages, or

it better. For example, burnout will resolve itself when the economy improves,

even a planned vacation.

the work project is complete, or when the drama dies down at home.

While these activities may provide temporary relief, your burnout remains.

But this is a trap.

You still feel groggy, lacking in creative flow, rigid, anxious, and even bored

There will always be another project, another task, another demand on your

with your life. You might find yourself asking, “What do I do from here?”

time and energy. Waiting for external circumstances to change is not the solu-

The Root Cause of Burnout

tion to burnout.

Burnout is not solely the result of an overbooked schedule or a critical and

The Real Solution

demanding boss. It’s not your spouse at home, either.

The real solution to breaking up with burnout revolves around something more

While these factors may contribute, they alone are not the cause of your burn-

personal to you. Burnout stems from attachment to being a good person so

out. The real cause of your burnout could be rooted in fear; one fear specifically

that your deep fear isn’t realized. Therefore, the solution stems from within

that develops during early childhood events and family dynamics.

you, by nurturing the fearful part of you back to emotional satefy.

This fear creates subsconscious self-doubt that causes us to question our

The Inward Journey

worthiness of love, even as adults.

The inward journey is a process that requires compassion for yourself. It

The fear is: we are not good enough as we already are.

involves realizing that you have been doing your best in a judgmental world.

In other words, we fear that we're not worthy of love, respect, and attention

It involves reconnecting with your true identity, who you are outside your

in our original packaging. Instead, our fear tells us, we must become some-

roles and responsibilities.

body worthy of these things.

Steps You Can Take Now:

So we pursue said worthiness through achievement, accomplishment, and

One of the most supportive steps in breaking up with burnout is reclaiming

perfectionism.

your essence - your authentic self outside of titles.

“We don’t believe love will ever just come to us on its own. We believe instead

You do this by allowing yourself to reimagine your identity and change how

that we must have to do something to ourselves acceptable. To so push

you show up in the world.

ourselves to try hard to be good, to whip ourselves into share, we hire an inner

Courageously reject the norms you’ve followed.

house critic to keep tabs on how we’re doing.” - John Welwood

This process may take time, and it starts with acknowledging your true qual-

The Mask We Wear

ities and letting yourself do more than what’s expected of you:

To cope with the fear, many subconsciously create a persona that fits what

Here’s how you can begin:

others want them to be – a "good" person.

As we strive to maintain the “good person persona”, our already wonderful

• Write 3-5 things that have always been true about you, outside your achievements.

qualities, passions, and dreams fall to the wayside.

• Write 3-5 things you have always loved to do, when there’s no judgment.

The never-ending chase to accommodate and appease people can create burn-

• Remind yourself daily that you’re human, not perfect.

out, resulting in hollowness, like we’re missing something.

• Allow yourself to make changes based on these findings.

The Solution Isn’t What You Think

Allowing yourself to make change, to break out of the norms and conventions

How To Break Up With Burnout

148

you’ve participated in to preserve that “good person” persona, is one of

looked fine, but it wasn’t. I wasn’t happy. I was burned out. And it wasn’t

the hardest steps to take.

until I let myself disappoint that person - the one who always needed to

It requires courage to go beyond the norms of your life, family, and culture.

please people - that I found clarity and confidence to make a big decision.

You may disappoint people.

I was able to file for that divorce, after ten years of thinking about it.”

But when you do, the grip of perfectionism can lessen. You can allow your

While letting yourself be someone other than the “good” person requires

self-worth develop and guide you towards more supportive choices, even

big change and courage, it can help you feel free and full in the ways you’ve

if they aren’t what others would choose for you.

been craving. Like my client, you too can release yourself from burnout.

“Too many people in the world today decide to live disappointed rather

Give yourself the space to reconnect with your essence and allow your-

than risk feeling disappointment.” - Brene Brown

self to receive the support to start this journey so that you can start make

You might find yourself changing jobs or leaving a relationship.

choices as your courageous, unguarded self.

As a client of mine described during her journey of breaking free from burn-

If you want support and guidance in this process of breaking from burn-

out: “I was always a ‘yes’ woman. I was the responsible one. Everything

out, contact Parinaz. https://linktr.ee/shamspari

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EMPOWERING WOMEN FOR NATIONAL WELLNESS MONTH

BY BECCA TEBON

Em p o w e r i n g W o m e n F o r N a t i o n a l W e l l n e s s M o n t h

In the hustle and bustle of everyday life, it's easy for women to prioritize the needs of others over their own. From balancing careers to nurturing rela-

150

• Practice time management techniques such as setting realistic deadlines, breaking tasks into smaller steps, and using productivity tools.

tionships and managing household responsibilities, the demands can feel

• Take regular breaks throughout the day to rest and recharge, even if it's

overwhelming at times. However, amidst the chaos, it's crucial for women to

just for a few minutes and DO NOT FORGET YOUR ME TIME (DO THIS 1ST

remember the importance of prioritizing their own well-being. As we cele-

BEFORE YOUR TIME IS BROKEN INTO A KAZILLION PIECES)

brate National Wellness Month, let's delve into the significance of self-care,

• Make time for activities that bring you joy and fulfillment outside of work

stress management, and maintaining consistent healthy routines for women

or obligations, whether it's pursuing a hobby, volunteering, or spending

(and men too).

time with friends.

Self-Care: Nurturing Your Mind, Body, and Soul

Healthy Routines: Nourishing Your Body From the Inside Out

Let’s stop looking at self-care as a luxury; it's a necessity for maintaining

A healthy lifestyle is the foundation of overall wellness, and establish-

overall well-being. It involves carving out time to nurture not only your phys-

ing consistent routines is key to achieving this goal. From eating nutritious

ical health but also your mental and emotional states. Whether it's indulg-

meals to engaging in regular exercise, YOU can take proactive steps to nourish

ing in a bubble bath, doing your 17MinuteWorkouts.com, or spending qual-

YOUR body and foster vitality. However, it's essential to approach health and

ity time with loved ones, self-care activities can vary from person to person.

fitness with a balanced mindset, free from unrealistic expectations or societal

The key is to prioritize activities that bring joy, relaxation, and rejuvenation.

pressures. Instead of striving for perfection, focus on making small, sustain-

5 Self-Care Success Tips:

able changes that promote long-term well-being. Whether it's swapping out

• Schedule regular "me time" for activities you enjoy, whether it's reading,

sugary snacks for fresh fruits or incorporating daily walks into your routine,

taking a bath, or practicing a hobby. Put it on your calendar and make it

every positive choice contributes to a healthier lifestyle.

NON-NEGOTIABLE!

5 Success Tips To Better Nourish Yourself:

• Practice setting boundaries and learn to say no to commitments or requests that drain your energy.

• Prioritize sleep by establishing a consistent bedtime routine and aiming for 7-9 hours of restful sleep each night.

• Nourish your body with nutritious meals and stay hydrated throughout the day. Prep your nutrition.

• Engage in activities that promote relaxation and stress relief, such as meditation, deep breathing exercises, or gentle yoga.

Stress Management: Finding Balance in a Busy World

• Place physical activity on your DAILY calendar. Whether it's going for a walk, practicing yoga, or dancing to your favorite music. Keep it short and doable, like 17 minutes.

• Cultivate gratitude by keeping a journal and writing down things you're thankful for each day.

• Connect with nature by spending time outdoors, whether it's gardening, hiking, or simply sitting in a park.

• Practice mindfulness by staying present at the moment and engaging and breathing fully into whatever you're doing.

Stress is an inevitable part of life, but learning how to manage it effectively is

• Nurture your relationships by spending quality time with loved ones,

essential for maintaining good health. Women, in particular, often face unique

whether it's having meaningful conversations or engaging in fun activ-

stressors related to their roles and responsibilities. From workplace pres-

ities together.

sures to familial obligations, the weight of these demands can take a toll on

As we commemorate National Wellness Month, let's empower women (and

both physical and mental health. That's why it's crucial for women to develop

our men too) to prioritize their health and well-being. By embracing self-care

healthy coping mechanisms, whether it's through meditation, journaling, or

practices, mastering stress management techniques, and cultivating healthy

seeking support from friends and family. Check out these 5 Success tips to

routines, women can enhance their quality of life and unlock their full poten-

help you master stress management techniques, so that you can build resil-

tial. Remember, investing in yourself isn't selfish—it's a vital aspect of leading

ience and better navigate life's challenges.

a fulfilling and balanced life. So, take a moment to pause, breathe, and reaf-

5 Success Tips To Balance Your World Even Better:

firm your commitment to wellness. You deserve it.

• Prioritize your tasks by identifying what's most important and focusing your energy on those tasks first.

• Delegate responsibilities whenever possible to lighten your workload and prevent burnout.

Connect with Becca: https://linktr.ee/beccatebonfit Active Hip Stretch - Better Hip Mobility At Any Age: https://www.youtube.com/watch?v=VI8d7FxQ5Ns

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DISCOVER THE POWER OF FUNCTIONAL BREATHING THROUGH YOUR ESSENTIAL BREATH

BY ANNE MENIK In the fast-paced rhythm of contemporary existence, amidst the ceaseless

In the book, The Breathing Cure, by world renowned breathing expert, Patrick

hustle and clamor, it's effortless to lose sight of the essentials – our breath.

Mckeown.

For me, this awakening dawned in the wake of a profound health crisis that

There are 3 causes of Dysfunctional Breathing Patterns:

compelled a reassessment of priorities, propelling me towards the path of

1. Biochemical - the exchange and metabolism of O2 and CO2. Chemo sensi-

holistic healing

tivity to Carbon Dioxide

My name is Anne, known as Essential Anne. I am deeply passionate about

2. Biomechanical - not breathing through the diaphragm

women's wellness. As the host and founder of Women's Wellness that Works,

3. Psychological - the emotional and mental aspects caused by stress

I have dedicated my life to advocating for women to be their own wellness

In sharing my story, I hope to inspire others to embark on their own journey

advocate and to make informed health choices. Additionally, I am an Inter-

towards healing through the power of the pause - your essential breath. Allow

national Functional Breathing Specialist, author, speaker, and CEO of Essen-

yourself to surrender and trust in the wisdom of your body, the power of your

tial Anne Media LLC. However, above all these titles, I am a mother, partner,

breath, and the resilience of your spirit. For in the labyrinth of life, amidst the

lover, daughter, and loyal friend.

twists and turns, it is the journey itself that leads us back home to ourselves.

It all began with a seemingly innocuous realization – the power of my breath.

As we delve deeper into the power of our breath, it's essential to recognize

Amidst the chaos of daily life – juggling career demands, familial responsi-

that healing is a multifaceted journey that encompasses various aspects of

bilities, I was a dysfunctional breather. I decided to start a family and upon

our lives. From nurturing our physical bodies through mindful movement and

discovering that the simple act of breathing held the key to unlocking a deeper

nourishing foods to cultivating emotional resilience through practices like

connection to my physical, emotional, and spiritual well-being.

meditation and self love, self-compassion, and the innate connection of our

However, it wasn't until I faced several significant health challenges that this

mind and body.

understanding truly crystallized. Confronted with the daunting prospect of

Unlock the transformative potential of optimal breathing with "Your Essential

my initial surgery, I found myself standing at the precipice of fear and uncer-

Breath," a revolutionary program I created, a seasoned expert in yoga, medi-

tainty. In that pivotal moment, I made a conscious decision to embrace a posi-

tation, and Buteyko Breathing combined with my personal experiences. This

tive mindset – to trust in the innate wisdom of my spirituality, my faith and

comprehensive approach aims to retrain your brain for optimal breathing,

harness the healing power within to live.

particularly during sleep, paving the way for improved wellness and vitality.

As I lay on the operating table, surrounded by the sterile ambiance of the

Here are some key steps to kickstart your journey towards

operating room, I closed my eyes and turned inward. With each deliberate

functional breathing:

inhale and exhale, I tapped into a reservoir of inner strength and resilience

1. Posture: Whether sitting, standing, or lying down, focus on lengthening

that I never knew existed. In that sacred space of breath, amidst the beeping

your spine to optimize your breathing mechanics.

monitors and masked faces, I found a profound sense of calm and clarity that

2. Awareness: Tune into your breath and observe where you're breathing,

anchored me through the storm.

the pace of your breath, and the emotions, thoughts, or feelings accompa-

In the aftermath of surgery, as I embarked on the arduous journey of recovery,

nying your breath.

I delved deeper into the realm of holistic healing. From the ancient practices

3. Release Blockages: Explore alternate nostril breathing to assess and clear

of yoga and meditation to the therapeutic art of Buteyko Breathing , I explored

any obstructions in your nasal passages.

a myriad of modalities that offered solace and sanctuary to my weary soul.

4. TLN Technique: Engage the "Tongue Up, Lips Closed, Breathe through

Yet, beyond the physical realm, it was the spiritual awakening that truly trans-

your Nose" method by placing 3/4 of your tongue on the roof of your mouth.

formed my perception of healing. Through the power of the pause and intro-

This simple yet powerful practice encourages nasal breathing for enhanced

spection, I unearthed a profound sense of interconnectedness – a recognition

well-being.

of the divine essence that permeates all of existence. In the gentle cadence of

Embark on this transformative journey of self-discovery and wellness by

my breath, I also discovered I could control the physical pain before and after

embracing functional breathing techniques with "Your Essential Breath."

my surgeries.

Experience the profound impact of optimized breathing on your physical,

D i s c o v e r t h e P o w e r o f Fu n c t i o n a l B r e a t h i n g t h r o u g h Y o u r E s s e n t i a l B r e a t h

mental, and emotional well-being, and unlock a path to a more vibrant

As we navigate the complexities of modern life, let us remember to pause

and fulfilling life.

and breathe often. Holistic wellness is not a destination but a continu-

So, I invite you to honor the miracle of your existence by experiencing your

ous journey – a journey of self-discovery, growth, and transformation.

daily breath with gratitude and grace, to embrace the healing power within,

Together, let us embark on this journey of functional breathing with cour-

and to embark on a journey towards holistic wellness. For within you lies

age, compassion, and an unwavering commitment to living our best, most

the capacity to heal, to thrive, and to shine brightly as the radiant being

vibrant lives.

that you are.

“Breathing is essential to life. Breathing optimally is essential to living a

By prioritizing self-care, cultivating mindfulness, and nurturing mean-

longer, healthier, vibrant life.” ~Essential Anne

ingful connections with ourselves and others, we can tap into our innate capacity for healing and wholeness.

Connect with Anne: https://linktr.ee/Amenik

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MONTHLY ENERGY UPDATE

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 Leo and Virgo July 23rd - August 22nd:

MOON New Moon in Leo +

Leo: the sign of the lion, the lioness. People who have this sun sign

Full Moon in Aquarius

will light up a room. Natural performer. Confidence. Charismatic.

Create a ritual to connect with the moon. Let me share more about

Proud and loud. Sharer of light. Playfulness.

the moon phases and how to honor these.

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.

New Moon: Set Intention.

New Moon at 12° in Leo (Sunday 4.08 at 6.13 AM CDT, 12.13 PM BST

JOURNAL PROMPTS:What do I need to do to be the “star”

of my own show this month? Where do I need more attention?

and 9.13 PM AEST).

In the darkness. Connect with the seeds to be planted

Leo Sun + Leo Moon = Fire + Fire element connection.

Leo is a yang sign, fixed and a fire sign. Yang is about doing and

August 23rd- September 22nd:

creating. A place created from a passionate heart space. Leo is about

Virgo: the practical and analytical self. Analytical, actions and

expression, it represents passion. It is all about fun, taking up space,

practicality.

being on stage and shining from this place. It is about embodying

Virgo energy ruled by Mercury is about communicating your ideas

our passion and being seen for it.

with a penchant for details.

It is a time to create from abundance. Leo is about charisma. Reflect

The shadow of Virgo is being critical, judgmental, and perfectionistic

on what is blocking you in your life to move forward and share your

Take a journal and a pen..

unique voice. What is your unique voice? Share your message and do it all with playfulness!

JOURNAL PROMPTS: Where do I feel called to invite more

practicality into my life? What ideas do I want to bring into matter under this energy?

JOURNAL PROMPTS: What is my unique voice? What is

arising in this new moon?

M o n t h ly E n e r g y U p d a t e

First Quarter Moon: Commitment.

FQ Moon at 20° in Scorpio (Monday 12.08 at 10.19 AM CDT, 4.19 PM BST

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JOURNAL PROMPTS: What is illuminated in this Full Moon with

your New Moon intention? What am I curious to explore?

and Tuesday 13.08 at 1.19 AM AEST).

This is the time to take action. The time to grow. In the first Quarter Moon,

What’s next?

you take inspired action towards the plans you have created.

Let's drop into meditation in order to access more clarity. Choose your favorite

Leo Intention + Scorpio Moon = Fire + Water element connection.

type or if you need, head to Insight Timer and search ‘Laetitia Andrac’ for

Scorpio is a yin sign, it is fixed and aligns with the element of water. Scorpio

some guided meditations!

is about the principle of death and rebirth. The intention of facing our fears

Let's feel the ocean of possibility… and allow life to pleasantly surprise us as

and knowing and stepping into our own power.

Source co-creates our dreams with us

The scorpion has this ability to really cause death. Death to us means clarifying

To stay connected always with the moon. Download my free Moon Calendar

our values and being deeply aligned to our vision. It is time to work on bringing

from my article link. Let’s stay connected always. Until next time.

your vision to life.

With love. Laetitia.

Scorpio is inviting us to seek out this vision and for the meaningful impact we

Connect with Laetitia: https://sales.essentialshift.co/links

want to have in the world and surrender to the steps forward.

JOURNAL PROMPTS: What is my vision and what steps do I need to

take to move closer towards it? What fears do I need to face to push forward towards what I seek?

Full Moon: Illuminate.

Full Moon at 27° in Aquarius (Monday 19.08 at 1.26 PM CDT, 7.26 PM BST and Tuesday 20.08 4.26 AM AEST).

Expression of the need to embody passion. Under the Full Moon, all is illuminated. The seeds and intentions planted in the August New Moon are revealed.

Leo Intention + Aquarius Moon = Fire + Air element connection.

Aquarius is a yang sign, is fixed and connects with Air as an element. Air sign that is fixed and yang can be a beautiful combo.

It is all about journaling original ideas. It is all about being the questioner.

Aquarius represents challenging ideas and making room for unorthodox ideas or opinions. It is all about channeling change.

JOURNAL PROMPTS: What idea can I take action on right now? What

opinion am I sitting on and needs to be brought into the world?

Last Quarter Moon: Re-evaluate.

Last Quarter Moon at 5° in Gemini (Monday 26.08 at 4.26 AM CDT, 10.26 AM BST and 7.26 PM AEST).

The time to surrender.

Leo Intention + Gemini Moon = Fire + Air element connection.

Gemini is the yang. The doing. It connects with the element of Air. Represents the energy of learning and new experiences. The knowledge during the Gemini moon provides valuable lessons needed in our life.

As Gemini is about learning and experiences, once you are having these experiences you can feel joy. It is also the season to be kind. We know Gemini is about communication as well, so embrace this.

The Full Moon invites you to embrace the need to improve it all and just let it be.

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