Best Holistic Life Magazine, December 2024

LEARN HOW TO JUMP INTO THE NEW YEAR WITH RENEWED ENERGY AND PURPOSE!

December 2024

th

ANNIVERSARY ISSUE

CHAMPIONING

HOLISTIC HEALTH

&

HARMONY

DISCOVER THE SECRETS TO

UNLOCKING

YOUR TRUE NORTH

4SELF-CELEBRATION TIPS TO

Live Your Best Life

WITH

How one

6-Month Journey

Erased A Lifetime of Pain

TREES TALK:

ARE WE LISTENING? FIVE FORMS of

WEALTH that MONEY

Can’t Buy

stock.adobe.com | azurita stock.adobe.com | azurita

EDITING Best Holistic Life Magazine BEST HOLISTIC LIFE LLC ALL RIGHTS RESERVED https://bestholisticlife.com Cover Image James Patrick Photography Chief Editor: Jana Short Editors: Dr. Dixie Short, Jessica Schreib Layout: Jessica Schreib U Schreib.Design, 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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Best Holistic Life December 2024

24 TABLE OF

CONTENT Cover Stories 68 Celebrating 5 Years of Best Holistic Life: A Journey of Growth, Inspiration, and Transformation 10

Find The Secrets, To Unlock Your True North

16

TREES Talk: ARE WE LISTENING?

24

How one 6-Month Journey Erased A Lifetime of Pain

39

4 Tips to Live Your Best Life with Self-Celebration

14

Five Forms of Wealth that Money Can’t Buy

90

Articles 6

Rediscovering Your Inner Child: The Power of Authenticity

8

The Dance of Flexibility:Adjusting Boundaries Over Time for Inner Security

10

Find The Secrets, To Unlock Your True North

14

Five Forms of Wealth that Money Can’t Buy

16

TREES Talk: ARE WE LISTENING?

22

7 Ways to Celebrate the New Year, Your Way

24

How one 6-Month Journey Erased A Lifetime of Pain

24

an interview by Becca Tebon with Cat Bellavia winner of the Life Extension Makeover.

30

Synchronicity Strikes: Signs Your Manifestations Are Aligning

34

Finding Joy After Loss: Navigating the Holidays with Grace

39

4 Tips to Live Your Best Life with Self-Celebration

42

Unlock Success with these 3 Game Changing Habits

45

Sabotaged by Perfectionism? Here’s How to Protect Your Wellness Journey

48

Does Your Emotional Home Need An Upgrade?

53

The Clarity in Chaos:How Hitting Rock Bottom Led Me to Myself

55

The Power of Joy

58

Stay Balanced and Grateful This December

62

Nurturing Your Inner Light: Creative Self-Care for the Winter Season

64

Reflect, Recharge, and Renew: Get Ready for the New Year!

73

Exclusive Interview with Al Wynant

44

Ta b l e o f Co n t e n t

84

80

Winter's Gift: Discovering Hope and Renewal in the Darkness

83

Why is our emotional world so confusing?

86

Premenstrual Syndrome

90

3 Ways Your Company Can Become more Humanitarian

92

Daily Self-Care Rituals to Ease Overwhelm and Anxiety

97

From Bar Soap to K-Beauty: My Unexpected Journey to Skin care Expertise

100

This Holiday Season, Give the Gift of Light

104

When You Feel Like You're Never Enough? Find Confidence and Clarity Through Somatic

Yoga

39

107

Emotional Integration: Reprogramming Your Body’s Architecture

111

How you and your pet can live longer together

130

Nontoxic Beauty & the Cleanwashing Scam 4 Tips to Avoid Lies About Your Beauty and

Self-Care Products 134

The Bikini Model Cheat Sheet

136

Unload and Unleash: Turning Messes into Wins

141

How Nutrition Influences Sleep: Unveiling the Connection

144

Embracing Transformation: Step 12 of the NLP-Powered Journey

146

Ask the Angel: Transformative Messages for a Peaceful December

149

Rituals for Receiving: Cultivating the Art of Allowing Abundance

152

Top 5 Business Growth Strategies for 2025 Every Entrepreneur Should Master

155

Beyond Resolutions: A Holistic Approach to New Year Success

158

Shaped by Influence: How Personal Experiences, Self-Care, and Coaching Guide My

Journey 160

New Year, New You: A Holistic Approach to Setting Yourself Up for Success

162

From Financial Freedom to Personal Fulfillment

164

How Pivotal Moments and Influential Guides Shaped My Journey

From The Team

144

3

102

How much do you love Clove?

115

Enjoy natures gitfs to help you live your best life!

166

Monthly Energy Update

4

Our CON T R I BUT ER S

Best Holistic Life December 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

5

PA R I N A Z S H A M S

DR. DIXIE SHORT

@_parinazshams_

@AskDrDeeDNM Doctor of Natural Medicine

STEPHANIE WEEKS

THERESA BYRNE

@_therealstephanieweeks Wife. Mother. Avid Manifester

@ theresa_byrne1 Award-winning mindset coach

AL WYNANT

A N D R E A S C H WA R T Z

@ingomu.coaching

@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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Best Holistic Life December 2024

REDISCOVERING YOUR INNER CHILD: THE POWER OF AUTHENTICITY

BY EDNA WHITE We've all been there—caught up in the whirlwind of adulting, we often forget

Spend Time in Nature: Connect with the natural world through hiking, garden-

the joy and freedom of our childhood. The days of carefree laughter, endless

ing, or simply spending time outdoors. Nature has a way of grounding us and

curiosity, and a genuine connection to ourselves seem like a distant memory.

restoring our sense of wonder.

But what if I told you that reconnecting with your inner child is the key to

Set Boundaries: Learn to say no and prioritize your needs. It's important to

unlocking a more authentic, fulfilling life?

protect your energy and time for the things that truly matter.

I remember when I was five, I was a fearless explorer. Mud pies were my culi-

The Journey to Authenticity

nary masterpieces, and falling off a swing was just a thrilling adventure. My

Reclaiming your authenticity is a journey, not a destination. It requires self-aware-

bike, despite the scraped knees, was my chariot to freedom. That little girl, full

ness, courage, and persistence. But the rewards are immeasurable. When you

of wonder and courage, is still within me, waiting to be rediscovered.

live authentically, you experience greater joy, fulfillment, and peace of mind.

Authenticity is about embracing your true self, flaws and all. It's about living

So, let's embark on this journey together. Rediscover your inner child, embrace

in alignment with your values and passions. It's about letting go of the masks

your true self, and live a life that is authentically you.

we wear to fit in and stepping into our own unique light. But in a world that

_____________________________________________

constantly pressures us to conform, it's easy to lose touch with our authen-

Edna White is not your average life purpose coach. As an Award-Winning Life

tic selves.

Purpose Coach, Author, and Motivational Speaker, she empowers individuals to

The Price of Inauthenticity

thrive by overcoming past trauma and building the fulfilling life they deserve.

When we suppress our true selves, we create a disconnect between our inner world

Through her dynamic workshops, engaging presentations, and personalized

and the outer world. This disconnect can manifest as stress, anxiety, depres-

coaching, Edna equips you with the knowledge and tools to heal, connect effec-

sion, and a general sense of dissatisfaction with life. Research has shown that

tively, and thrive in all aspects of your life.

living inauthentically can lead to decreased well-being and lower self-esteem.

Edna specializes in empowering individuals to create their ideal lives by finding

Reclaiming Your Authenticity

and addressing the root of their trauma, enabling profound personal growth.

So, how do we reclaim our authenticity? It starts with reconnecting with our

Her transformative approach helps shift mindsets to achieve optimal perfor-

inner child. That playful, curious, and fearless spirit is the foundation of our

mance beyond what you ever thought possible.

true selves.

Leveraging mindset reframing and high-performance strategies, Edna's unique

Here are five practical tips to help you rediscover your

teaching methods help you eliminate generational traumas and fears, creating

inner child:

breakthroughs that propel you to your next level in just 90 days. Her programs

Embrace Playfulness: Schedule time for fun activities that bring you joy.

are designed based on real-life experiences and encompass eight key areas

Whether it's dancing, painting, or playing with a pet, let loose and embrace

of life: financial health, physical health, mental and emotional health, social

your inner child. Playfulness helps reduce stress, boost creativity, and foster

life, relationships, business, and spiritual growth. Whether in group settings

a sense of connection.

or one-on-one sessions, Edna delivers tangible results.

Cultivate Curiosity: Ask questions, explore new interests, and challenge your

*The Benefits of Play and Curiosity Research on the importance of play in

assumptions. Curiosity is the spark that ignites learning and growth. By stay-

adulthood: Studies have shown that engaging in playful activities can increase

ing curious, you open yourself up to new experiences and perspectives.

creativity, problem-solving skills, and overall happiness.

Practice Self-Compassion: Be kind and gentle with yourself. Everyone makes

*The Power of Self-Compassion Studies on the benefits of self-compassion:

mistakes, and it's okay to not be perfect. Self-compassion helps build resil-

Research has shown that self-compassion can improve emotional regulation,

ience and self-esteem.

resilience, and relationships.

Connect with Edna: www.ednawhite.com

R e d i s c o v e r i n g Y o u r I n n e r Ch i l d : Th e P o w e r o f A u t h e n t i c i t y

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Best Holistic Life December 2024

THE DANCE OF FLEXIBILITY: ADJUSTING BOUNDARIES OVER TIME FOR INNER SECURITY

BY DR. DEE Much like a constantly shifting landscape, life demands a dance of adaptability.

Honoring Boundaries with Grace: Just as we establish boundaries with care,

In the realm of establishing and maintaining healthy boundaries, the art

adjusting them requires the same level of consideration. Communicating

of flexibility takes center stage. This chapter explores the transformative

our needs and intentions ensures that our relationships and environments

power of adjusting boundaries over time, its profound impact on our sense

remain harmonious.

of safety, health, and overall happiness, and how it serves as a beacon of

Empowering Inner Guidance: Trusting our instincts is paramount in the

hope for those navigating a turbulent world. As we dive into the depths of

art of flexibility. Our inner voice often nudges us when it's time to adapt

boundary maintenance, we uncover the tools to craft boundaries that evolve

our boundaries to better align with our evolving selves.

alongside us, fostering a resilient and empowered sense of inner security.

Balancing Consistency and Adaptation

The Evolution of Boundaries: A Path to Inner Security

The Role of Consistency: While flexibility is crucial, some boundaries

Boundaries, while initially established as safeguards for our well-being,

remain constant, forming the bedrock of our self-care. These consistent

are not rigid walls but living entities that shift and evolve with us. The art

boundaries provide a sense of stability and security in the midst of change.

of flexibility in boundary-setting acknowledges that life is dynamic, and

Embracing Adaptation: As we journey through life, we encounter new

what worked yesterday may not be suitable today.

challenges and opportunities that require adjustments. Embracing

Embracing Growth and Change: As we evolve, so do our desires, needs,

adaptability in boundary-setting empowers us to tackle life's uncertainties

and circumstances. Adjusting boundaries is an act of self-care, signifying

with poise and resilience.

our willingness to honor our growth and embrace the ebb and flow of life.

Harmonizing Inner and Outer Boundaries

Honoring Self-Discovery: Our journey of self-discovery uncovers new

Mindful Assessments: Regularly evaluating our inner experiences

facets of our identity and aspirations. Flexibility in boundaries allows us

and external interactions helps us gauge whether our boundaries need

to align our interactions, environments, and choices with the emerging

recalibration. This practice promotes harmony between our internal needs

self we are becoming.

and external interactions.

The Impact of Boundary Flexibility on Inner Security

The Compass of Empowerment: Adapting boundaries through mindfulness

A Resilient Sense of Self: When we cling to outdated boundaries, we risk

and self-awareness creates a powerful synergy. We navigate life with

stifling our personal growth and self-expression. Embracing flexibility

intention, anchored in our evolving sense of self and a commitment to

strengthens our connection to our authentic selves, cultivating an unshakable

personal growth.

sense of inner security.

Flexibility as a Bridge to Inner Security

Fostering Connection: Relationships thrive when boundaries are malleable,

As we conclude this exploration of the art of flexibility in boundary-

capable of accommodating each person's growth and transformation.

setting, remember that our boundaries are not fixed but living expressions

Flexibility paves the way for deeper connections built on mutual understanding

of our individuality. Just as the river's course shifts and adapts, so do our

and support.

boundaries. By embracing the dance of flexibility, we foster a sense of inner

Health and Harmony: Rigidity in boundaries can lead to stress and discontent

security that grows stronger with each adjustment. This journey equips us

when they no longer align with our current needs. Adapting boundaries

with the tools to navigate life's twists and turns with grace, empowering us

promotes emotional and mental well-being, enabling us to navigate life's

to thrive in a dynamic and ever-changing world. In the realm of boundary

challenges with resilience.

maintenance, flexibility becomes a bridge to inner security, enabling us

Navigating the Waters of Boundary Adjustment

to flourish amidst the ebb and flow of life's currents.

Self-Reflection and Self-Care: Adjusting boundaries begins with introspection.

Regular self-check-ins help us identify when our current boundaries no longer serve us and need recalibration.

Th e D a n c e o f F l e x i b i l i t y : Ad j u s t i n g B o u n d a r i e s O v e r T i m e f o r I n n e r S e c u r i t y

Get Started Today

Need A Hand?

Keeping your body free of toxins and free radicals is necessary

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

to maintain a healthy life and mind. You can add tons of foods to

to deal with our health daily, which shows when we don’t feel our

your regular diet to help your body with its critical detoxifying

best. If you are tired of just making it through your day, you NEED

processes. If you are looking for a safe and all-natural way to detox

to start investing in your health today! You are not alone on this

your body at home, be sure to check out my Balancing Abundance

journey. If you need help, I am always here to do that. Even if it is

Program. Because detoxing is so essential and realistically,

something as small as acting as a sounding board, do you have any

everyone should be doing it on at least a seasonal basis, I have

questions or concerns I can help you with? Feel free to contact me

put together a program to help you do just that. Here’s the thing:

directly at DrDeeandMe@gmail.com or book a one-on-one call

I know working with me one-on-one can seem challenging to

with me. Be sure to subscribe to gain access to tons of free goodies,

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

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an additional solution with no limits. You deserve to be happy, healthy, and successful at everything you do, so here are some recipes to help set you up for success!

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

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Best Holistic Life December 2024

FIND THE SECRETS, TO UNLOCK YOUR TRUE NORTH

BY JANA SHORT

Learning to Tap Into Your Personal GPS

Turn inward tuning into the subtle signals that guide you

As the old year winds down and the new year approaches, a

towards your true north. These signals, often overlooked in

familiar feeling begins to stir within you. It’s that sensation of

the hustle and bustle of daily life, are the whispers of your

hope, renewal, and the promise of a fresh start. The turning of

intuition. They beckon you to pay attention to your inner

the calendar page symbolizes a chance to shed old habits, start

landscape, to the feelings and instincts that rise up unbidden.

anew, and set ambitious goals. There’s a collective energy in

By quieting the external noise and becoming attuned to these

the air as everyone around you reflects on the past year and

internal cues, you can start to navigate your path with greater

anticipates what lies ahead. You find yourself contemplating

clarity and confidence. This inward journey is about more than

resolutions, thinking about how you might improve your life

just self-improvement; it’s about discovering who you truly

in the coming months.

are and what you are meant to do.

This time, however, consider embarking on a journey that

This next year is about learning to trust your intuition, that

transcends the usual resolutions. Instead of crafting a

inner compass which, if followed, can lead you to a life of

list of external goals like losing weight, saving money, or

authenticity and fulfillment. Your intuition is a powerful,

advancing in your career, imagine setting an intention that

albeit often underutilized, tool that can guide you toward

reaches deeper into your being. Rather than measuring

decisions and actions aligned with your deepest values and

success by visible achievements, what if you focused on your

desires. By honing your ability to listen to and trust this inner

inner growth and alignment? This new year, you have an

voice, you open the door to a more genuine and satisfying

opportunity to explore a different kind of change, one that

existence. Embracing this journey means acknowledging that

emanates from within and has the power to transform your

within you lies the wisdom to steer your life towards your true

entire approach to life.

north, where you can thrive in harmony with your true self.

F i n d Th e S e c r e t s , T o U n l o c k Y o u r T r u e N o r t h

11

This time, however, consider embarking on a journey that transcends the usual resolutions. Instead of crafting a list of external goals like losing weight, saving money, or advancing in your career, imagine setting an intention that reaches deeper into your being. Rather than measuring success by visible achievements, what if you focused on your inner growth and alignment?

This new year, you have an opportunity to explore a different kind of change, one that emanates from within and has the power to transform your entire approach to life.

Turn inward, tuning into the subtle signals that guide you towards your true north. These signals, often overlooked in the hustle and bustle of daily life, are the whispers of your intuition. They beckon you to pay attention to your inner landscape, to the feelings and instincts that rise up unbidden. By quieting the external noise and becoming attuned to these internal cues, you can start to navigate your path with greater clarity and confidence. This inward journey is about more than just self-improvement; it’s about discovering who you truly are and what you are meant to do.

This story is about learning to trust your intuition, that inner compass which, if followed, can lead you to a life of authenticity and fulfillment.

Your intuition is a powerful, albeit often underutilized, tool that can guide you toward decisions and actions aligned with your deepest values and desires. By honing your ability to listen to and trust this inner voice, you open the door to a more genuine and satisfying existence. Embracing this journey means acknowledging that within you lies the wisdom to steer your life towards your true north, where you can thrive in harmony with your true self.

The Silent Whisper of Intuition Imagine standing at a crossroads in a dense forest. The paths ahead are unclear, and the map you hold is outdated.

This scenario, often encountered in life, is where your personal GPS, your intuition, becomes invaluable. Intuition is the silent whisper that nudges you towards a particular direction, often without logical explanation. It’s that feeling in your gut, the inexplicable pull towards something, or a strong aversion to another. But how do you learn to hear and trust this whisper?

Intuition is like a muscle; it strengthens with use. Start by acknowledging those gut feelings and small hunches. Think back to a time when you felt drawn to a new opportunity or warned

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Best Holistic Life December 2024

away from a situation, only to find out later that your instinct was correct.

Embrace the learning experiences that come your way. Each step you

Reflect on these moments, and you’ll begin to see a pattern of your inner

take, whether successful or not, provides valuable insights into your

compass trying to guide you.

personal GPS. Your intuition sharpens with each decision, guiding you

Recognizing the Signals

more accurately towards your true north.

The first step to hardwiring your personal GPS is recognizing its signals.

Embracing the Flow

These signals often manifest as physical sensations or emotional

Life guided by intuition flows more effortlessly. When you’re aligned

responses. For instance, you might feel a sense of excitement or peace

with your true north, opportunities arise, and synchronicities occur. This

when considering a new opportunity, indicating a green light from your

doesn’t mean you won’t face obstacles, but you’ll approach them with a

intuition. Conversely, feelings of discomfort, anxiety, or dread may

sense of purpose and clarity. Each challenge becomes a lesson, and every

suggest a red light, steering you away from potential harm.

victory, a validation of your inner guidance.

Consider the times when a certain place or person gave you an inexplicable

Embrace this flow by staying open and flexible. Intuition isn’t static;

sense of unease. Perhaps you ignored that feeling, only to later discover

it evolves as you grow. Regularly check in with yourself, reassess your

there was indeed a reason for it. These experiences are not coincidences;

direction, and be willing to adjust your course as needed. This dynamic

they are your intuition speaking to you. Begin to notice patterns in your

interaction with your intuition ensures that you’re always moving towards

responses to different situations, people, and decisions.

your true north.

These feelings can be subtle, requiring a quiet mind to notice. Daily

Pay attention to moments of synchronicity—those times when events

mindfulness practices, such as meditation or journaling, can help you

seem perfectly timed, as if the universe is aligning itself to support your

become more attuned to these signals. As you grow more aware, you’ll

journey. These moments are affirmations that you are on the right path.

find that your intuition speaks to you more clearly, offering guidance in

They provide encouragement and reassurance, strengthening your trust

various aspects of your life.

in your inner compass.

Trusting Your Inner Compass

Sharing the Journey

Trusting your intuition requires courage. Society often values logic and

As you become more adept at following your intuition, you’ll naturally

reason over gut feelings, making it challenging to act on intuition without

inspire others. Sharing your journey can help those around you recognize

doubt. However, your intuition is based on a deep well of subconscious

and trust their own inner compasses. Talk about your experiences, the

knowledge and past experiences. It’s a sophisticated processing tool that

challenges you’ve faced, and the victories you’ve celebrated. Your story

integrates information beyond the scope of conscious thought.

can be a beacon for others, illuminating the path to their true north.

To build trust, start with small decisions. Allow your intuition to guide

Encourage loved ones to listen to their feelings and trust their instincts.

you in everyday choices and observe the outcomes. For example, let your

By fostering a community that values intuition, you contribute to a world

intuition guide you in choosing what to read, whom to talk to at a social

where more people live authentically and purposefully. Create spaces for

event, or which route to take home. Over time, as you see the benefits of

open discussions about intuition and inner guidance. This can be through

following your inner compass, your confidence in it will grow. Remember,

casual conversations, social media, or community gatherings.

intuition doesn’t always lead to the easiest path, but it often guides you

Recognizing Your Inner Guide

to the most rewarding one.

In the end, learning to tap into your personal GPS is about recognizing the

The Journey to True North

power within you. It’s about trusting that you have a guide, an internal

As you begin to trust and follow your intuition, you’ll notice a shift. Life

compass that always points to your true north. As you enter the new year,

starts to feel more aligned, and your decisions resonate with your true

embrace this journey of self-discovery and intuition. Allow your inner

self. This alignment is your true north, the direction meant for you. It’s

guidance to lead you towards a life that’s not just lived but truly fulfilled.

a path that, while sometimes winding and challenging, ultimately leads

Remember, you are the person I’m speaking to. You have this system

to fulfillment.

within you. Trust it, nurture it, and let it guide you. Your true north awaits.

On this journey, you’ll encounter both support and resistance. People

Embrace this new year as an opportunity to tune into your intuition, follow

around you may not always understand your choices, especially if they’re

its guidance, and watch as your life aligns with your deepest truths and

driven by an intuition they cannot see. Stand firm in your decisions,

desires. This journey is yours, unique and profound, leading you to where

knowing that your inner compass is leading you towards your most

you are meant to be.

authentic life.

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Best Holistic Life December 2024

FIVE FORMS OF WEALTH THAT MONEY CAN’T BUY

BY PAT T Y O L I V E R Since when did money become the primary measure of abundance? A

3. Time: Time is a precious resource that, when managed well, allows

quick scroll on social media will reveal several influencers who can teach

us to pursue our passions, relax, and enjoy life. Having enough time

you how easy it is to make tons of money. Apparently, earning seven

means having the freedom to choose how we spend our days. But

figures is so “last year.” Now, it’s eight figures! It’s this kind of hype that

nowadays, we’re all so busy, to the point where we are exhausted

adds to the self-doubt and lack of self-worth that most of us already feel

with no downtime. Soon, months have gone by, and then years. Time,

when we compare ourselves to others online.

once spent, is something you can never get back. To create more time,

As an energy healer for the past 15 years, I can tell you for certain that soul

you must determine what is important in your life and then make it

alignment is where it’s at if you want to consider yourself truly abundant.

a priority. Cut back on commitments and schedule in the things that

To be soul aligned means that you are maintaining a balanced life by

matter most (like health and relationships!)

living your truth, following your passions, upholding strong boundaries

4. Knowledge and Education: Knowledge and education

and making decisions from an empowered mindset. These characteristics

empower us, opening doors to new opportunities and personal

are the basis for living according to your soul blueprint, which will help

growth, as well as the ability to improve our earning power. Tap into

you attract all types of abundance, including money.

your passions and interests and turn them into a new career! And

There are many forms of wealth that you can create for yourself, but

going back to school isn’t the only way to gain knowledge; there are

if you are driven to the point of exhaustion in pursuit of a large bank

lots of online courses, books to read, and podcasts to listen to as well.

account, you will only create an imbalance in your life that could leave

5. Nature and Environment: Connection to nature and a

you vulnerable and unhappy.

healthy environment provide tranquility, inspiration, and a sense

Here are my top five forms of wealth that you can start to develop for

of grounding. Natural beauty and clean surroundings enhance our

yourself right now to keep yourself balanced mentally, emotionally,

mental and physical health. Make a conscious effort to spend time

spiritually, and physically:

outdoors, whether it's in a local park, forest, or beach. Activities like

1. Health: Good health is perhaps the most critical form of abundance.

hiking, gardening, or simply taking a walk can help you reconnect

It includes physical fitness, mental clarity, and overall well-being.

with nature.

When we are healthy, we have the energy and vitality to pursue our

To truly be happy, your definition of abundance needs to expand beyond

goals and enjoy life fully. Poor lifestyle choices and stress are top

money. It’s recognizing and embracing all the riches of life that leads

barriers to optimum health and can lead to burnout and illness. To

to balance, peace, and fulfillment. If you feel stuck and resistant to

attract and maintain good health, make self-care a priority. Regular

exploring other forms of wealth, then maybe it’s time to identify those

exercise, a balanced diet, adequate sleep, and mindfulness practices

blocks and clear them from your energy field. Learning to access your

such as meditation can improve physical and mental well-being.

Akashic Record is one powerful way to help you do this. Your Akashic

Listening to your body and taking proactive steps to manage stress

Record is the record of your soul; it stores every thought, emotion, and

are also crucial.

action you’ve ever taken since your soul’s inception.

2. Relationships: Strong, supportive relationships with family,

When you learn to tap into this powerful spiritual tool, you’ll gain

friends, and partners enrich our lives with love, connection, and a

insights into your present life circumstances, including your blocks to

sense of belonging. These relationships provide emotional support,

money and abundance.

companionship, and joy. Isolation, lack of trust, and past traumas can hinder our ability to form and maintain meaningful relationships.

Anyone can learn to do this, and I teach you how in my Akashic Healing

Building and maintaining strong relationships requires effort and

course, “Live a Soul-Powered Life!” You can read more about it at

vulnerability. Make time for the people you care about, communicate

https://www.pattyoliver.com/courses/live-a-soul-powered-life.

openly, and show appreciation. Learn to build trust and empathy for deeper, more meaningful connections.

F i v e F o r m s o f W e a lt h t h a t M o n e y C a n ’ t B u y

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Best Holistic Life December 2024

TREES TALK: ARE WE LISTENING? 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

During the Mark Anthony, JD Psychic Explorer 2024 Tour I

Deeper into the redwoods we entered “Cathedral Grove”

was a featured speaker at the New Living Expo in San Rafael,

where the massive trees form a canopy creating a mystical

California. Since my manager Rocky and I arrived ahead of

sanctuary. A sign requested people to be respectful and

the conference, we had a free day. My passion is studying

keep their voices to a whisper. Immediately I understood

ancient mysteries and supernatural phenomenon which

why. I’ve been to many temples and sacred sites around the

involves visiting mystical and spiritual locations around the

world, but none exuded the tranquility of Cathedral Grove.

world including the Muir Redwood Forest near San Rafael.

President Franklin Roosevelt’s Interior Secretary referred

The last of the great Pacific coastal redwood forests, Muir

to this part of the forest as a “Temple of Peace.” After

Woods National Monument is home to some of the world’s

Roosevelt’s untimely passing, President Truman hosted 500

tallest trees. They grow anywhere from 130 ft to 379 ft (40

dignitaries and heads of state at Cathedral Grove in May

to 115 m) tall. Their average lifespan ranges from 800-1,500

1945 prior to them approving the United Nations Charter.

years, although some live over 22 centuries.

Rocky and I stood near each other, but far enough away to

Rocky and I entered the redwood forest. The sun’s rays

allow our personal energy to intertwine with the energy of

flowed through the tree tops which illuminated a thousand

these noble trees. We observed “families” of trees where

shades of green contrasted against the deep reddish tree

mature trees, smaller trees and saplings were gathered in

bark. We felt transported into an ethereal realm as all life’s

semi-circular groups.

stresses seemed to fade away.

Near one tree family I segued into the daydream/meditative

Some claim Muir reminds them of the forest of Endor home

state that occurs when I connect with spirits. And then—I

to the Ewoks in “Star Wars, Return of the Jedi.” Rocky and

felt a profound sense of fear—coming from the trees

I resonated more with Lothlorien, the forest of the magical

themselves!

Elf Queen Galadriel from “The Lord of the Rings.” At any

In my mind I projected, “Don’t be afraid—we are friends.”

moment, we expected Cate Blanchett to pop out from

“WE HAVE NO FRIENDS,” the trees replied.

behind a tree.

Stunned, I paused. Sure, I’m a medium who talks to spirits— as if that isn’t weird enough—but now I was telepathically communicating with trees?

TREES T a l k : ARE WE LISTENING ?

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Best Holistic Life December 2024

TREES T a l k : ARE WE LISTENING ?

Next, they transmitted that their fear stemmed from how humans

Biological pioneer and ecological inventor Kenny Ausubel states,

have treated them. They directed my attention to traces of burn

“Plants appear to be sentient beings…They don’t have eyes but they

marks on several of the mature redwoods. This meant a past forest

have the same photoreceptor proteins all over their bodies that

fire. These were the survivors.

humans have at the back of the retina. Plants don’t have brains,

Mentally I responded, “Not all humans are the same, we’re here

but they translate information into electrical chemical signals in

to help.”

their cells, identical to the ones used by our own neurons.”

“Mark,” Rocky whispered, “This sounds strange—but I feel like

Astrophysicist Neil DeGrasse Tyson has observed “When a tree

the trees are somehow speaking to me.” It happened to Rocky

is cut down in the forest, other trees reach out to the victim with

too! As a medium and paranormal investigator, experience has

their root tips, and send lifesaving sustenance, water, sugar, and

taught me that when more than one person simultaneously

other nutrients via the mycelium. This continuous IV drip from

experiences a spiritual message, this is objective verification of

neighboring trees can keep this stump alive for decades, and even

that communication.

centuries. And they don’t only do it for their own kind. They do it for

As we emerged from Cathedral Grove an elderly Park Ranger

the trees of other species. Why? Is it because they know that their

approached us. “The trees talked to you, didn’t they? I can always

lives depend on the health of the whole forest, and even on beings

tell from the look on people’s faces. I’ve been here a long time. When

very different from themselves?”

you’re around redwoods, they’ll talk to you—if you’re listening.

The electromagnetic soul (EMS) theory introduced in my book “The

They talk to each other and other trees too. We believe there’s a

Afterlife Frequency” explains how our soul is pure consciousness

biological explanation due to the mycelium fungus.”

which is eternal electromagnetic energy. Our soul resides within our

The mycelium fungus forms a symbiotic relationship with the

brain, it is not created by the brain and when our bodies die, the EMS

roots of redwood trees. The tiny threads of the mycelium create

remains a coherent quantum field which survives physical death.

a network between the roots of the redwoods and other plants in

During spirit communication a spirit emits electromagnetic

the forest. This network allows the fungi to direct the redwood and

waves which interface with the electromagnetic energy within the

other plants’ roots to water and nutrients in the soil. This appears

recipient’s brain which is then converted into recognizable concepts

to be a form of communication between different species of trees

based on the person’s memories, feelings, and cultural associations.

with the fungus acting as intermediary.

I know this to be true since I’ve engaged in spirit communication

But, can humans communicate with trees? The notion may

thousands of times—but that has been with human and animal

seem fantastical, but communication is based on frequency and

spirits. Is it possible with trees?

electromagnetic energy.

Communication utilizes energy which is neither created nor

Albert Einstein said, “Matter is energy, energy is light, we are all

destroyed only transferred from one form to another. Human

light beings.” Light is electromagnetic energy, and the only form

braincells emit biophotons. This electromagnetic energy enables

of electromagnetic energy visible to the human eye.

communication with other humans, and dare I say, with spirits.

Scientists have proven our cells produce flashes of light. This is

Since the biophotons of redwoods enable communication with other

different from the bioluminescence of fireflies and lantern fish.

redwoods, as well as with other plants and mycelium fungi, then

These ultraweak photonic emissions known as “biophotons” are

why not with humans?

invisible to the naked eye. In 2012 MIT issued a paper indicating

Humans can learn a lot by listening to trees. Humanity often

biophotons are used for intra and intercellular communication.

ruthlessly exploits the natural environment whereas the plant

These short quasiperiodic bursts of light are similar to those used

kingdom engages in inter-species communication for the benefit

by computer technology to transmit binary data. In other words,

of the entire environment.

our cells use flashes of light to communicate with each other. The

Perhaps when Einstein said, “We are all light beings,” he truly

cells of all living beings emit biophotons including cells of plants

meant ALL beings.

and fungi.

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TREES T a l k : ARE WE LISTENING ?

Mark Anthony, JD Psychic Explorer® (The Psychic Lawyer) is a fourth-generation psychic medium, Oxford educated 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 was named a notable graduate by Britain’s Arthur Findlay College of Psychic Science; he is an Honoree of Spiritual Awakenings International Circle of Honor and he received the OMMIE Award for Best Psychic Medium by OMTimes and iSpirit Media. He co-hosts “The Psychic & The Doc” recently awarded Best Radio Show 2024 by BEST HOLISTIC LIFE MAGAZINE.

For more information about Mark, his upcoming events and to schedule a reading with him, visit his website: www.AfterlifeFrequency.com

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Best Holistic Life December 2024

7 WAYS TO CELEBRATE THE

NEW YEAR, YOUR WAY

BY JENN DRUMMOND New Year’s Eve is a polarizing day. Some people love the glitz, glamor, and

that received great feedback from the teacher. At the end of the year,

fanfare… They buy sparkly outfits and look forward to celebrating with

have your family members fill out questionnaires (you can find templates

friends, family, or even strangers at a party. Others see the whole thing

online) about the highlights of the year that just passed, and you go

as a tremendous waste of time and money. After all, have you ever tried

through and reminisce about the great moments you had. If you do this

to get an Uber home on New Year’s Eve? The surge pricing is ridiculous!

for enough years in a row, going through the lineup of time capsules can

Still, it would be hard to deny that there’s a certain electricity in the air

become its own holiday tradition.

at 11:59 pm on December 31. The countdown to a new year marks the

4. Spend some time reflecting. December is always such a

transition between past and future… between what is certain and what

hectic time of the year. Between parties, gift shopping, end-of-year work

lays ahead for us to discover and create.

deliverables, and family time, it’s easy to get sucked into the vortex and

Whether you’re a longtime fan of New Year’s Eve or not, challenge

end up exhausted by the end of the month. As much as you can, try to

yourself to take ownership of your experience as we head into 2025. What

carve out time for yourself in the midst of all the activity. Grab a journal

would maximize your enjoyment and set you up for success as you close

or reflection and planning resource like Year Compass and park yourself

this chapter and look to the next?

in a cafe for an hour or two.

1. Host a vision board party. Take a break from office holiday

5. Create a special drink and toast to you. Even if you’re

parties and school celebrations to bring your friends together for

not a fan of alcohol, there’s just something about the ritual of crafting

something a bit different. Ask everyone to bring old magazines (and

a cocktail. Muddling limes, using a shaker, slicing a ribbon of fruit for

maybe a bottle of wine or potluck dish) and provide a poster board for

garnish… all to produce a beautiful and delicious concoction. Find a recipe

each person. Throughout the evening, the group cuts and pastes photos

(Instagram or TikTok are great sources!) that appeals to you and make

and words on their boards before presenting them to the room as a visual

your own signature drink—alcohol not required!—to toast with as you

representation of their desires for the year ahead. If you want, you can

welcome in the new year.

even suggest that people buddy up for accountability throughout the year.

6. Revisit your goals. Do you remember what your New Year’s

2. Make a (fun) resolution. Did you know that only 9% of

resolution was for 2024? Even if you lost your motivation months ago,

Americans actually complete their New Year’s resolutions? With 2024’s

see if you can incorporate even an element of it as the year comes to a

most common aims being things like “improve fitness,” “improve

close. If your goal is to get in better shape, schedule a fitness class to boost

finances,” and “lose weight,” it’s not difficult to see why. Those goals

your energy. If you had resolved to read a certain number of books, ditch

sound like chores (and who wants to do chores?). Release some of that

the guilt of not accomplishing it and set aside time to complete just one

pressure. Instead, what can you commit to that will infuse more joy into

more. End the year on a high note.

your life? Maybe you set a resolution to go see a movie at the theater once

7. Be a bit unorthodox. While the societal emphasis is on 11:59

per month. Perhaps you lean into the ritual of a skincare routine and

pm on December 31, not everyone is a night owl, and that’s okay! There’s

resolve to luxuriate in that time for yourself each day. Choose a resolution

no law that says you must celebrate the turn of the year at the turn of the

that feels more like a treat than a punishment, and observe the difference

year. If even just the thought of staying up until midnight makes you

it makes to how you feel starting the year.

feel sleepy, consider other options. Maybe you take yourself out to lunch

3. Create a time capsule. This is such an easy activity but one

(it’s much easier to get last minute reservations then, by the way) or buy

that you’ll cherish forever. Grab an old jar (the size is up to you) and label

a metallic workout set for your morning gym session. This is your new

it “2025.” As the year goes forward, use it as your repository for small

year. Ring it in however works best for you.

tokens that mean something to you - maybe concert tickets, a hotel key from that fabulous vacation you took, or one of your kid’s assignments

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

7 W ays to C e l e b r at e t h e N e w Y e a r , Yo u r W ay

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Best Holistic Life December 2024

HOW ONE 6-MONTH JOURNEY

ERASED A LIFETIME OF PAIN A N I N T E RV I E W BY B ECC A T E B O N W I T H C AT B E L L AV I A WINNER OF THE LIFE EXTENSION MAKEOVER. In a world overwhelmed by fad diets, gimmicky workout plans, and quick fixes, the concept of "eating to lose weight" can easily become lost in a maze of conflicting advice and unsustainable practices. Although weight loss is usually the most common goal, women (and men over 40) also desire belly fat loss, stop menopausal issues, reduce pain, improve mobility, live longer, and simply feel better. However, the key to achieving sustainable weight loss lies in the depth of developing a better relationship with self and food, establishing healthy boundaries, and a sustainable exercise routine.

The roller-coaster weight loss journey that most struggle with is a result of torment, deprivation, and dieting, an approach that is not sustainable, unhealthy, and messes with your metabolism. This article is dedicated to sharing a healthier lifestyle approach as I tell the story of a 6-month transformation. Big thanks to Life Extension: The Science of Healthier Life, JumpSport Fitness Trampoline, Brain Amping, Key2 Numbers, I Live For Leggings Athleisure Apparel, and The Mani Co - empowering nails.

Meet Cat Bellavia, whose weight loss journey started 2 years prior to winning the $15,000 Life Extension Makeover with presenting sponsor JumpSport Fitness Trampoline, designed and promoted by fitness guru, Becca Tebon, founder of 17 Minute Workouts Training Method and creator of PowHERbands and transformed her body composition, going from a size 12 to 6, releasing 7.4% body fat, 20 pounds and gaining nearly 7 pounds of muscle.

H o w o n e 6 - M o n t h J o u r n e y E r a s e d A L i f e t i m e o f Pa i n

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Best Holistic Life December 2024

The Journey

Q: What were some of the biggest challenges or obstacles

Q: What was your lifestyle like before you decided to make

you faced during your transformation?

a change in your health and fitness?

A: My biggest challenge during my transformation has to be

A: I work full-time and always rushing. I never took the

when I went on a 3-week European vacation. I thought it was

time to eat lunch; I would work right through it. I am never

going to be extremely difficult and was afraid it would set me

a breakfast eater. My first meal was usually around 5-6 pm

back big time. (smiling) I was able to continue my workouts

with only drinking several cups of coffee or espresso. Some

easily by using the PowHERbands and continued my daily

unhealthy snacking. No routine whatsoever, other than riding

17 Minute Workouts wherever I was located. I also am proud

my bike on weekends. I did the roller coaster diets and boxing

that I was easily able to make conscious decisions on food. It

clubs etc. Never consistent. Whatever was quick and easy. Fast

was difficult at times, and I enjoyed all of the flavors of Italy.

food and often eating out.

Overall, I had a goal in mind and I was not going to take a

Q: What initially motivated you to apply for the Life Extension

step backward because of a vacation. If anything, it motivated

Makeover?

me even more.

A: Simple. I wanted to feel better about myself. My physical

Q: How did you stay motivated when faced with setbacks

and mental health were not good. I always put myself on the

or plateaus?

back burner. My weight has been an issue since childhood and

A: I only had a few small plateaus during the challenge. The

I had never-ending stomach issues. Goal Setting and Planning

game-changer for me was when Coach Becca took me food

Q: Did you set specific goals for yourself at the beginning of

shopping, helped me with finding foods that would work

your transformation? If so, what were they?

better for me, and shared invaluable quick prep tips. I love

A: I wanted to lose fat and gain muscle with more definition.

my new JumSport Trampoline and use it every day. I love the

I never thought my stomach could feel good and I accepted

health benefits and find it fun while challenging. Becca also

it for what it was. Coach Becca assured me a new food plan,

introduced me to her indoor cycling class — Bike n Bands which

supplements, and structure would help me achieve my goals

also helped with my most challenging area, my lower body.

and she was right. She helped me set attainable monthly goals

Changes in Routine and Lifestyle

and nurtured me with mindset coaching, which helped me

Q: What changes did you make to your diet and exercise

release a lot of triggers and emotional eating. This has been

routine? Share before and now

a game changer for me.

A: I have made this habit of drinking water nearly every hour,

Q: How did having an accountability coach support you in

helping me flush toxins, feel better, and improve my skin

sticking to your plan?

quality. I drink 90+ ounces a day now. Prior, maybe 16-24oz.

A: #1 I gained awareness of my actions. I knew I could always

I learned how to include more and better protein. My prior

text or call my coach for advice or options if I was struggling

food was imbalanced. I now enjoy carbs the right way. Becca’s

with something. Becca guided me with eating obstacles and

coaching helped me learn how to make better food choices

injuries, modifying my workouts. Travel and dining out are

for MY body, resulting in not only my belly not hurting, but

no longer an obstacle or excuse for me, Sending my coach

I fall asleep and stay asleep now. I can’t remember when I

my daily routines and logging my food intake, etc. helped

ever slept like this.

narrow down areas of concern as well. Becca had two other

I always keep healthy snacks around, like fresh fruits, veggies,

coaches, who helped me release past shame and pain too. I

and homemade protein bites, so I don’t crave junk food.

loved working with Coach Sunny Arfa, Brain Amping™, whose

My biggest challenge with staying consistent to any exercise

technique was also a huge support in clearing my negative

program was the time! Using Becca’s 17 Minute Workout there

energy and provided great tools for dealing with stress and

is no excuse not to have the time. 17 minutes is all it took per

overwhelm. I am so grateful to work with Coach Daphney

day. I knew that I could commit to this with no problem. Who

Antoine, Key2Numbers for helping me focus and feel more

does not have 17 minutes a day?

harmonious with myself and others.

Challenges and Obstacles

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H o w o n e 6 - M o n t h J o u r n e y E r a s e d A L i f e t i m e o f Pa i n

Q: How did these changes impact your daily life and overall well-

Results and Reflections:

being?

Q: What physical and mental changes have you noticed since you

A: I feel like I have accomplished a lot during this journey. I feel

started your transformation?

younger and I no longer rely on caffeine for energy. So many

A: Less tension, anger, and fatigue, I am sleeping better, decreased

people who approach me saying they love my energy (my inner

stress, and more confident in every area of my life. My energy is

glow). More confidence than ever before. My emotional strength

at an all-time high. I am more mobile and fit. My body its best

was at its worst when I started this. Now I am feeling the strongest

shape ever. My sex life is better because I feel more confident

mentally and emotionally. It was the best I have ever felt in my

with myself overall.

life. I have learned to make time for myself — no excuses. I have

Q: How has this journey impacted your overall perspective on

learned to love myself first.

health, fitness, and mindset?

Support and Resources:

A: I have much better mental clarity and stability. I have a newfound

Q: Please share what your Key factors during your transformation:

confidence in making healthy choices concerning my food intake

A: #1 My coach supported me from start to finish — in person, by

and the people who I surround myself with. I am a positive person

phone, text, and Zoom calls—with physical and mental guidance

and I will no longer have negativity around me. I will walk away

and monitored me daily. I have a 3-ring binder with a road map. I

to where I used to tolerate it. My mental state of mind is so much

found my sessions to be very informative, engaging, and enjoyable.

stronger now.

Becca’s approach to training is very effective, and in the subject

Advice for Others:

matter of HEALTH, her expertise is evident. I was fully encouraged

Q: What advice would you give to someone who is just starting

throughout the process.

their own health and fitness transformation?

Educating me on vitamins and supplements I would have never

A: You can do it. Don’t give up. It will be life changing. It has been

known to take. Thank you, LIFE EXTENSION for providing vital

for me. Be patient, be consistent and change will happen.

testing that has been a great insight into my gut health and sleeping

Future Goals and Aspirations:

issues. I was addicted to Nyquil and woke feeling groggy. "We

Q: What are your future goals related to health and fitness?

are thrilled to partner with Becca Tebon and support the pursuit

A: I would love to someday be a motivational speaker to women

of healthy living for Cat. Way to go, Cat we are so proud of your

out there that feel like they are lost, unfulfilled and no chance at

transformation," shared Rey Searles, Chief Marketing Officer of

making their life healthy and happy. I am living proof that you

Life Extension.

can and would want to share this with women who need to hear. I

I am a tramp queen like my trainer, Becca, for life.

never thought I could be this happy and I can honestly say for the

I would have never thought working out on a trampoline would give

first time in my life at age 54, I am actually living life and happy.

me such great results. This was another key factor in my journey.

Q: How do you plan to maintain the changes you've made and

I also must share that my bad knees have always bothered me and

continue progressing?

caused me to stop working out in the past. JumpSport Fitness’s,

A: I will continue to use all the tools I learned from all of my

Master Trainer and Product Developer, Steve Carver, said, “We

coaches and my 17 minute workout. I want to stay healthy and still

are always here to support our Bounce community and are so

get stronger. I turn 55 this year and want to be in the best shape of

happy to see Cat’s great transformation and love of rebounding.”

my life. You are never too old to get healthy and in shape. I have

Becca’s strength training of my legs, better food, and supplements

a routine now and it’s a part of my life.

have alleviated my knee pain. I love indoor cycling now, but

Imagine how 6 months can alter your life!

admit it was difficult the first few classes. I can’t believe I can cycle and Jump with zero pain — at a top level. I am proud of this

*At the time of this article, Cat was 4 months into her reveal.

accomplishment and my trainer was right beside me the whole way,

Please see updated pictures on 17MinuteWorkouts.com and the

always offering modification for me. Overall, I found Becca's band

rest of her story.

workouts to be very effective and efficient. I feel more confident in my ability to apply the knowledge that she shared to move forward and continue in my journey.

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SYNCHRONICITY STRIKES: SIGNS YOUR MANIFESTATIONS ARE ALIGNING

BY DAWNA CAMPBELL

"Hey, have you noticed something strange lately?" Emily

Messages Through Other People

asked, leaning in with a curious grin. "It's like everywhere I

The universe loves gossiping through people around you.

turn, there are signs pointing towards what I've been dream-

Tune in to their words and actions—hints of your dreams

ing about." Tom raised an eyebrow, intrigued. "Really?

taking flight might just slip out. Meeting folks who dream

Like what?" As Emily recounted the uncanny coincidences

your dreams isn't random; it's the cosmos nudging you

and unexpected validations she'd been experiencing, Tom

forward. Listen closely in heart-to-hearts; those chats

couldn't help but feel a tingling sense of curiosity. Maybe

pack cosmic wisdom. Stay open to lessons and nudges from

there was something to this manifestation stuff after all...

others—they're like road signs on your path to dream town.

Purposeful Alignment

These encounters aren't just chance; they're the universe

Manifesting dreams isn't just wishful thinking—it's the art of

cheering you on to grab those dreams by the horns.

aligning thoughts, intentions, and actions to turn aspirations

Synchronicity

into realities. Deciphering when your manifestations are near

Ever had those mind-blowing moments when everything

involves reading subtle cues from the universe. By empow-

just clicks? That's synchronicity—universal winks affirm-

ering you to identify these signs, it encourages you to recog-

ing your dreams are on the way. As you hustle towards your

nize and celebrate each step in your manifestation journey.

goals, watch these magical coincidences pop up more often.

Belief is the cornerstone of manifesting dreams, elevating

Whether it's numbers on repeat or critters that speak to

aspirations into concrete realities. When you truly believe

your soul, they're cosmic high-fives saying, "You're nail-

in your dreams, a serene confidence replaces the need

ing it!" Trust your gut to decode which signs truly matter.

for constant daydreaming. This inner assurance signals

From recurring symbols to timely names dropped in conver-

a profound harmony with the universe, where trust in the

sation, these are your breadcrumbs, guiding you straight to

process eclipses any lingering doubt.

the good stuff.

Signs in your Surroundings

Dreams as Messages

The universe loves dropping hints in your surroundings,

Your dreams are like celestial texts, dropping hints about your

nudging your manifestations forward. As you get closer to

journey to manifestation. As you edge closer to your goals,

your dreams, watch for things you crave popping up, symbols

they unveil snapshots of your future success, confirming

echoing your goals, or golden opportunities in sync with your

you're on track. Jotting down these nocturnal sagas unveils

ambitions. Picture wanting that dream car? Suddenly, it's

hidden truths from your subconscious, guiding your path to

everywhere—on billboards, cruising past you. These aren't

fulfillment. They mirror the sync-up between your thoughts,

flukes; they're cosmic winks affirming your journey to mani-

feelings, and goals—a recipe for crafting your dream life.

festing what you desire. Embrace these signs as your road-

Watch for recurring clues like numbers or familiar scenes;

map to dream realization.

they're the universe sliding into your DMs. Treat your dreams

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like delicate saplings, feeding them positivity and belief to blossom into real-life victories.

Heightened Excitement Heightened excitement often signals your desires are on the brink of manifesting.

This joyful emotion signifies the universe aligning to fulfill your wishes. When you wholeheartedly believe in manifesting, this excitement naturally emerges, indicating your goals are within reach. Balancing excitement with calmness keeps you open to receiving. Trusting the process and staying joyfully expectant sends a clear signal to the universe of your readiness to embrace your dreams. Nurture genuine excitement and trust to enhance the likelihood of your aspirations becoming reality, guided by strengthened intuition and deep inner knowing.

People Dropping Out of Your Life As you chase your dreams, expect your relationships to evolve. Those out of sync with your new vibe will naturally fade away, paving the way for better connections.

It might tug at your heartstrings, but it means you're making room for what truly fits. Embrace these shifts with grace, steering clear of comparison or jealousy. Believe that those leaving are making space for bonds and opportunities that align with your journey. Embrace the new with faith in the path the universe is paving for you.

Hearing About Your Desires As you set out to manifest your dreams, something fascinating unfolds. You start noticing mentions of your desires more often—a gentle nudge from the universe that your dreams are on their way. Whether in conversations or unexpected songs, these aren't mere coincidences; they signal your aspirations are drawing closer.

Research shows that visualizing your wish fulfilled increases its likelihood, highlighting the universe's push to make your dream real. Stay alert to these moments—they confirm your dreams are becoming reality, prompting gratitude for the universe's role. Connecting with your emotions is key; these reminders signal alignment and impending fulfillment. Embrace these signs as affirmations of your journey towards a harmonious reality.

Remember This As you journey through manifestation, each sign, synchronicity, and surge of excitement confirms the universe is aligning with your dreams. Embrace these experiences as affirmations of your progress and trust in the process. Stay connected to your inner self, open to subtle messages, and nurture your dreams with positivity. The universe supports you—now step boldly into your envisioned life.

For expert guidance on manifesting your dreams into reality, visit www.BetterCallDawna.com and start your path to transformation and abundance today.

A D VERT

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FINDING JOY AFTER LOSS:

NAVIGATING THE HOLIDAYS WITH GRACE B Y M A R I A B A LT A Z Z I

After a year and a half, I still feel the sorrowful pangs of losing my beautiful mother.

I still have the urge to call her and miss baking Greek cookies together when I visit our family home in Cleveland. Sitting in front of the fireplace in the evenings is just not the same. This year will mark the second Christmas without my mom and, by extension, without my dad and sister, who left with the angels twelve years ago. It is just my brother and me now; we are adult orphans. Our closest immediate family is five thousand sixty miles away in Thessaloniki.

The holiday season, often a time of joy and togetherness, can be especially challenging for those who have lost a loved one. Their absence magnifies our grief. While the holidays will never be the same, it is possible to find moments of peacefulness and even joy amidst the sorrow. Here, I offer practical advice to help you navigate the holidays with grace and find emotional solace.

1. Acknowledge Your Feelings • Allow yourself to feel whatever emotions arise without judgment.

own pain to helping others.

3. Practice Self-Care

It is okay to not be okay, to feel sadness, anger, or even relief.

• Engage in activities that nurture your body. Schedule self-care

• Share your feelings with friends or family members. Talking about

activities, such as long walks or warm baths, into your calendar.

your loss can be cathartic.

• Keep a journal where you write down your feelings daily—your highs and lows, where you find joy, and how you are managing your grief. Include three things you are grateful for to shift your focus from what is missing to what remains.

2. Create New Traditions

Sip a peppermint latte while reading something inspirational.

• Practice mindfulness to stay grounded. Dedicate a few minutes each day to meditation or mindful breathing.

• Use journaling as a tool for emotional release, helping to organize and clarify jumbled thoughts.

4. Connect with Others

• Incorporate activities that honor your loved one. Cook their favorite

• Shift your focus outward by helping someone in need, perhaps a

holiday dish, light a candle in their memory, or create a memory

friend or colleague who is grieving as well. Supporting each other

box with mementos and notes about them. Spend time each holiday season adding to it. Creating new traditions honors the past while building new memories in the here and now.

• Start a new holiday tradition, such as a special walk in nature or a visit to a place that your loved one enjoyed.

• Consider volunteering, which can help shift your focus from your

can be comforting.

• Connect with friends or join support groups for those who have experienced similar losses. Sharing your story and hearing others can provide comfort and understanding.

• Plan regular check-ins with a close friend or family member to talk openly about your feelings and experiences.

F i n d i n g J oy A f t e r Lo ss : N av i g at i n g t h e H o l i days w i t h G r ac e

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5. Find Joy in Small Moments

By incorporating these practices, you can create new traditions, honor your

• Savor moments like a beautiful sunset, a good book, or a favorite meal.

loved ones, and find comfort in small moments of joy. It is okay to experi-

These moments can be a respite from grief and boost your overall well-

ence a range of emotions during the holidays. Finding peace and joy after loss

being. This is a go-to practice for me.

is a process. However, transforming the holidays into a time of reflection and

• Start a new hobby or project dedicated to your loved one's memory.

renewal allows us to cherish new memories while feeling closer to those we miss.

• Each day, reflect on and write down three things that brought you joy or peace.

Our loved ones would want us to find happiness and peace despite their phys-

6. Honor Your Loved One • Create a special holiday ritual in their honor, whether it is a simple toast

ical absence. I know mine would. Embrace these practices and make this holiday season a time of meaningful connection and healing.

or something more elaborate. I light a candle every night and set it next

"How lucky I am to have something that makes saying goodbye so hard." ~

to my mom’s photograph.

"Winnie the Pooh" by A.A. Milne

• Channel your feelings into creative outlets such as photography, writing, or crafting something in memory of your loved one.

• Similar to the memory box, make a scrapbook or a photo album of your favorite memories with them.

7. Seek Professional Help • If the weight of heartache feels overwhelming, consider seeking help from a therapist specializing in grief. They can provide you with tools and strat-

This article is an excerpt from the next book I am writing as part of my "Take a Shot at Happiness: How to Write, Direct & Produce the Life You Want" series. The first book in this series was voted “Best Personal Development Book of the Year” by this magazine and is the recipient of the Silver Nautilus Book Award 2024, recognizing books that promote spiritual growth, conscious living, and highlevel wellness. It was also recognized by the National Indie Excellence Awards in two categories: Wellbeing Winner and Personal Growth Finalist

egies to help you cope.

• Join grief support groups where you can share your experiences and gain

Access your gift: Book Chapters https://mariabaltazzi.com/book-excerpt/

insights from others navigating similar losses.

• Engage in grief-focused workshops or seminars that offer guidance, community support, and structured ways to process your grief.

Connect with Maria: https://mariabaltazzi.com/

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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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4 T i ps to L i v e Yo u r B est L i f e w i t h S e l f-C e l e b r at i o n

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4 TIPS TO LIVE YOUR BEST LIFE WITH SELF-CELEBRATION

BY L I S A Z A H I YA

In a world obsessed with airbrushed perfection,

passion.

celebrating your authentic self can feel like pushing

But by the age of 10, things changed. I grew tall, my body

a boulder uphill. We're constantly hit with messages

developed early, and suddenly, the dance world didn’t

suggesting we aren't good enough—as parents, in our

seem so welcoming. My ballet teacher suggested to

bodies, and in how we move in the world.

my mom that maybe I should try another dance style,

This relentless pressure to conform makes self-

like tap, because I was "too womanly" for ballet. I was

acceptance seem like a radical, almost rebellious act. But

crushed. I felt like I was too much for the thing I loved

what if embracing your true self is the key to unlocking

most. I began to shrink myself, trying to fit in, and

not just inner peace, but also wild success? By daring to

eventually, I stopped dancing altogether.

love yourself, you can transform every aspect of your life,

After graduating college and starting my adult life,

from personal fulfillment to professional achievements.

I kept trying to make myself smaller. I'd take dance

When you embrace who you are, as you are right now, you

classes occasionally, but the joy was gone. Then one day,

clear out the mental clutter of self-doubt, allowing you to

I stumbled upon a belly dance class. The teacher was a

radiate authenticity and confidence. Accepting yourself

vibrant woman in her fifties, unashamed and larger than

fully means you stop wasting energy on self-criticism

life. Women of all ages, sizes, and shapes filled the class,

and start channeling it into productive, creative pursuits.

moving with confidence and grace. I watched from the

This authenticity attracts people to you and opens doors

doorway, mesmerized.

you never imagined. It's like discovering a superpower

The teacher noticed me watching week after week and

you didn't know you had (and who doesn’t want that?).

finally invited me to join. Stepping into that class changed

This journey to self-acceptance is something I’ve

my life. I began to belly dance, and for the first time in

experienced firsthand. Before I could even walk, I knew

years, I celebrated my body. I realized I didn’t have to

I was destined to dance. I'd host endless recitals in my

make myself smaller to fit in. I started to embrace who I

parents' basement, twirling with my mother’s scarves,

was, dressing in beautiful costumes, moving confidently,

dreaming of the big stage. Starting dance class felt like

and reclaiming my space.

living a dream, and ballet, in particular, became my

That journey led me to create Studio Zahiya, an award-

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Best Holistic Life December 2024

winning sanctuary of self-expression through

fulfillment in life. By indulging in what you love,

dance. It became a place where I could be as big

you send a powerful message to yourself that

as I wanted to be—in my career, my personality,

your happiness matters.

and my body. Through dance, I found a

3. Throw Yourself a Party: We spend so much

community that resonated with my vision

of our time and energy celebrating other

and helped others celebrate their authentic

occasions—birthdays, holidays, anniversaries,

selves. Now, I help people embrace their unique

the list goes on. While these are indeed

strengths and unlock their potential through my

important, we deserve to turn that same care and

coaching practice.

attention inward. So, become your own biggest

Drawing from my experience, here are some

cheerleader by throwing a solo party in your

cheeky tips that helped me embrace myself fully

honor. This doesn’t need to be extravagant—you

and can help you do the same:

can have this party right in the comfort of your

1. Challenge That Negative Voice in Your Head:

own home. Stand tall, celebrate your milestones

One of the most powerful ways to celebrate

with enthusiasm, and revel in your journey. This

yourself is by changing the way you talk to

might feel awkward at first, but it’s a powerful

yourself. Start each day by acknowledging your

way to get used to feeling worthy of celebration.

accomplishments, no matter how small. Replace

4. If You Can't Celebrate Yourself, Celebrate

self-criticism with positive affirmations, much

Others: If celebrating yourself still feels

like you would encourage a friend or a child.

daunting, start by pouring that energy into

This shift in self-talk can create a ripple effect,

celebrating those around you. Recognize and

improving not only your mood but also your

cheer for the achievements of your friends,

perspective on the world. Consider keeping a

family, and colleagues. By recognizing and

journal where you jot down daily affirmations

applauding the achievements of others, you can

and positive thoughts about yourself. Over time,

slowly learn to turn that same kindness inward.

this practice can rewire your brain into a pattern

Before you know it, you’ll start noticing and

of positivity.

valuing your own strengths.

2. Figure Out What Makes You Feel Good:

Start small—choose just one tip from this list to

Identify the activities, hobbies, or routines that

implement this week. Celebrate your progress,

genuinely bring you joy. These could be anything

no matter how little it may seem, and let each

from dancing freely to your favorite music,

step build upon the last.

indulging in creative pursuits like painting, or

Begin today, and let your journey to self-

immersing yourself in nature. Once you figure

celebration begin!

out what fuels your soul, make it a regular part of your routine. Prioritizing these moments of happiness reinforces the belief that you deserve

Connect with Lisa: www.lisazahiya.com

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UNLOCK SUCCESS WITH THESE 3 GAME CHANGING HABITS

BY D I PA L S H A H Imagine waking up every day feeling energized, confident, and ready to tackle

2. “Habit stacking,” is a way to leverage the power of existing routines to

any challenge that comes your way. Picture leading a team that is equally

establish new ones. This technique starts by identifying an existing habit

motivated, inspired, and aligned with a shared vision. This isn't just a dream;

that is already firmly established in your routine, such as brushing your

it’s entirely possible through the power of habits.

teeth or having your morning coffee. You then select a new, specific habit

Our daily habits shape our lives and ultimately determine our success as leaders.

you want to establish—like a short meditation practice—and link it directly

In my journey, I faced significant challenges with habitual negative self-talk

to the existing one. For example, you might decide that immediately after

and procrastination. These cycles kept me entrenched in unproductive patterns

finishing your morning coffee, you will spend five minutes meditating. This

that not only undermined my confidence but also stalled my progress.

connection uses the consistency of your current habit to integrate the new

For years, I found myself mired in a constant state of self-doubt, questioning whether my ideas and abilities were valid. This internal dialogue created a

behavior, making it easier to adopt and sustain.

3. Adopting an "I Can" method of thinking is essential for leaders aiming to

barrier to taking meaningful action and pursuing new opportunities.

change their habits and achieve personal and professional growth. This

Procrastination compounded these challenges. I would put off important tasks,

mindset focuses on what can be accomplished rather than dwelling on

overwhelmed by a fear of imperfection or failure. This led to missed deadlines

potential obstacles. By fostering a positive outlook, leaders enhance their

and increased stress, further feeding into my negative self-perception. The

confidence and motivation. Setting positive affirmations, such as "I am

more I delayed taking action, the more entrenched I became in a cycle of

capable of achieving my goals," and visualizing successful outcomes can

inaction and self-recrimination.

build a mental framework for success. Breaking down larger goals into

Breaking free from these cycles required a deep sense of self-awareness and a

smaller, actionable steps and celebrating progress further reinforces this

commitment to change. By recognizing the impact of these habits, I began to set

proactive mindset.

clear, achievable goals and implement small, incremental changes. I practiced

I believe that leaders don’t often enough take the steps that lead to anchoring

mindfulness to stay present and make conscious choices, and I sought support

habits, and that is prioritizing self-care, managing stress, and building resilience,

from mentors and peers to hold me accountable. Over time, these efforts helped

which helps you stay focused and energized. A leader who takes care of their

me shift my mindset, overcome procrastination, and build the confidence

physical, emotional, and mental health is better equipped to not only handle

needed to fully embrace new opportunities and drive meaningful progress in

challenges and support their team but also get out of their comfort zone. The

my personal and professional life. Leadership is not solely defined by a title or

world of leadership is ever-evolving, and exceptional leaders are committed to

position; it’s an ongoing journey of growth, learning, and influence. To truly

changing habits because, lets be honest, leadership can be demanding, and if

excel as a leader, cultivating certain habits can set you on a path to exceptional

you are set in your ways, it will be difficult for you to find the success you seek.

leadership. These habits are not only foundational to personal success but also

This is your journey of growth and development, and remembering that the

crucial in inspiring and guiding others.

power of habits shapes your reality. By adopting the right habits, you can

Here’s a look at some essential habits that can help you become an extraordinary

transform not only your leadership but also the lives of those you lead. Embrace

leader.

these habits, commit to your personal and professional growth, and watch as

1. Emotional regulation is self-awareness of your strengths, weaknesses,

your leadership skills flourish, leading to greater success and fulfillment for

emotions, and behaviors. When you understand them, you can lead with

both you and your team.

authenticity and integrity. Studies show that 79% of high-performing

In this demanding world, maintaining mental clarity, emotional stability, and

leaders exhibit a high degree of self-awareness. This is not just about

overall well-being is crucial for success. It is time to unlock the potential for

knowing what you excel at; it's about recognizing your blind spots and

a more balanced, creative, and fulfilling journey.

areas for growth. Set aside time for self-reflection each day, asking

Take the Ultimate 8 Ultimate Senses Quiz and find out what your 2 strongest

yourself what went well and what could be improved. Seeking feedback

intuitive abilities are to see how much your intuition plays a key role in your

from colleagues and team members provides valuable insights that can

business.

help you grow.

Connect with Dipal: http://linktr.ee/dipalshah

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S a b o t a g e d by P e r f e c t i o n i s m ? H e r e ’ s H o w t o P r o t e c t Y o u r W e l l n e s s J o u r n e y

SABOTAGED BY PERFECTIONISM? HERE’S HOW TO PROTECT YOUR WELLNESS JOURNEY

BY J E N N I F E R G R AY

It’s no secret our society loves to celebrate perfection. With flaw-

The Unexpected Costs of Perfectionism

less Instagram, hustle mindset, and cancel culture, it makes sense

Eventually, the benefits of perfectionism that once helped you

why we might fall into the perfectionism trap. Not only is it every-

feel confident and successful begin negatively impacting aspects

where we look, but it has often benefited us. We get straight A’s

of your life.

as kids and receive positive feedback. We get promoted at work

Let’s explore how that might look:

because we constantly work late and say Yes to projects. We have full social circles by limiting the thoughts or feelings that may not be OK. We follow strict regimens that don’t allow flexibility because others see us as examples of health and beauty.

Here’s the problem: the benefits of perfection are fleeting, and the practice does more harm in the long run. What’s worse? You might not even realize you're stuck in the rut of perfectionism until you're buried, overwhelmed, and out of control.

OK, But What Is Perfectionism?

Contrary to what may seem obvious, perfectionism is not really about everything being “just right”; that’s only the surface.

Underneath perfectionism is an intense fear that you will mess up or not measure up—and ultimately be shamed by others. If you struggle with it, you hold yourself to unhealthy high standards, often unclear and changing based on who you are with and where you are. Even when you think you are doing great, trying hard, or looking your best, perfectionism is the voice that reminds you that you will never be satisfied because you are simply not good enough (the inner critic’s words, not mine).

It is nonstop pressure, an invisible burden, and a never-ending cycle. Perfectionism doesn’t let you relax completely, and that is a slow march to chronic stress, anxiety, burnout, and a general feeling of unfulfillment.

• You can experience sleepless nights, headaches, and digestive issues.

• You spend too long worrying about small tasks, like reading an email ten times before sending it.

• You stick so strictly to wellness routines that they now feel like obligations instead of restorative exercises.

• You are often irritable and impatient, snapping at those you love the most.

• You feel resentful and isolated when friends and family don’t meet your expectations.

• Your “dedication” to career and community results in overworking yourself to exhaustion.

• You don’t socialize as much, and when you do, you feel like a shell of who you are.

• You are constantly drained and struggle to enjoy the activities you once loved.

• You prioritize the needs and wants of others, putting your wellness last.

• You get overwhelmed when your day isn’t going according to plan, throwing productivity out the window.

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4 Ways to Protect Your Wellness Journey

yourself space to explore the Why behind your feelings. Then,

Whether you’re a wellness superstar or just starting, here are some

take a few deep breaths and let your mindset shift to curiosity.

unconventional and profound ways to protect your journey to fulfill-

What can you learn from this? How did perfectionism get in the

ment in a way that is authentic to you:

way? How do you want to grow from it? How do you want to feel

1. Instead of filling your schedule with health practices as if you’re

differently next time? What would need to change to generate

ticking off the box of perfect wellness, engage with mindful

those emotions? How can you take care of yourself when future

moderation. This may mean cutting back to only what nourishes

mistakes inevitably happen?

you or giving yourself permission to skip a day or do a shorter

4. Invest in your mental health and get an outside perspective

routine—knowing you are fully committed to your well-being.

on ending the perfectionism rollercoaster. When you have the

Listening to your body and mind requires flexibility and compas-

right tools and support system, facing change can be less daunt-

sion, two keys to sustaining your wellness journey for the long

ing. Mental health professionals help you see what you can’t

term.

and provide strategies to cultivate healthier habits free from

2. Embrace being imperfect on purpose, just for fun! Choose some-

perfectionism. Additionally, with a specialized therapist like me,

thing you aren’t great at but are interested in trying, like paint-

trained in somatic techniques like EMDR, you can get support in

ing, cooking, or rollerskating. Experiment with it alone or with

processing and releasing emotional patterns that you’ve been

a safe friend in all its messy, mistake-ridden glory. Experience

stuck in.

the joy of letting your expectations down and doing something

By recognizing how perfectionism may have crept into your well-

because you want to, not because it needs to be perfect.

ness journey, you can begin to take steps to break free and live a

3. Practice reframing failure as growth. Sure, failure means you

more balanced and fulfilling life. True wellness is about consistency

made a mistake, but a mistake is based on behavior, not your

and progress, not perfectionism. Embrace the potential for mess and

inherent self-worth. When you see these missteps as opportu-

mistakes and see how this approach supports your overall well-be-

nities for learning and growth, you create emotional distance

ing.

from them. For the next week, every time you are ruminating on something you don’t feel good enough about, write it down. Give

Connect with Jennifer: https://taplink.cc/jennifergraycounseling

S a b o t a g e d by P e r f e c t i o n i s m ? H e r e ’ s H o w t o P r o t e c t Y o u r W e l l n e s s J o u r n e y

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DOES YOUR EMOTIONAL HOME

NEED AN UPGRADE? B Y C O R E Y LY O N F O L S O M

It takes courage to accept one's impact on others when your

Noticing that you are "off" is a signal to slow down and connect

actions have been injurious. We've all skipped opportunities

inwardly. It is oftentimes wise to listen to the feedback of a

to tell the truth on the inside. However, self-awareness and

companion, as they may sense you heading off track before

honesty are critical to a life of personal power.

you even realize this is happening. Drifting off track is a cue

The good news is that every new moment is a chance to be

to increase self-care. Self-care is soul-care. It is what allows

more aligned with your body, your heart, your values and your

a person to be more present in life and able to offer something

right action. Being connected on the inside and congruent

to others. I sometimes reset my priorities with the following

on the outside is how you stay tuned to your own frequency.

words, "My self-care allows me to be more present".

Every difficulty is a lesson in becoming who and what you are

Thought / Journaling Exercise

capable of. Embrace challenges and look to be the right person!

• Am I using my current thought to grow?

One of my favorite things to do is lie on my belly and gaze

• Does this thought empower or disempower me?

into a natural spring. I enjoy watching water emerge from the

• If I changed my thinking about this, what would be possi-

sandy bottom. This water rises without ceasing as a constant,

ble?

copious, and free gift of life. In a highly connected state, one's

When we offer ourselves compassion, we heal on the inside.

soul is bubbling with knowing, inspiration, and optimism like

The place inside that feels like home (where everything is

a flowing spring of water. In his Vision Quest song, John Dupuy

okay) is a wonderful place to keep returning to. Why not drop

sings, "…like water from a spring I've always known." That's

in and find your emotional home for just a moment? The next

what it feels like when the deep me bubbles up to the surface

right action is obvious when you're connected to your value

– like finding a part of me I've always known.

and to what you value.

Soul Statement Affirmations (feel the truth of these

Your emotional home is the feeling state in which you spend

declarations in your cells)

the most time. This is your default emotional status, all things

• I can let the knowing of my spirit bubble up from inside me.

being equal. Some emotional home examples are: Pessimism, Optimism, Cheerful Interest, Exuberance, Anxious, Concerned,

• There is a wellspring of creativity inside me.

Contentment, Ease and Wonder.

• I have a place and a destiny in this world.

You can upgrade your emotional home by practicing self-

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acceptance and making time to find a place of contentment

is okay. Feel your contented essence. Know that joy is your

within. Contentment doesn't imply perfect; it's just that you

birthright. Inhabit the rightness of your essence.

are okay right now. Let the thought of "I am enough in this

Soul Statement Affirmation

moment." create a feeling pathway to where you want to be.

My emotions are precious and connected to my power.

Aim for a sure, neutral knowing without positive or negative

Your emotional state will determine your activity and your

judgment. Why not accept a bit of peace for a while?

choices. Does your emotional home need an upgrade? Are

Emotional Home Meditation

you able to claim the part of you that exhibits excellence or

Find a comfortable position for your body. Close your eyes and

ease? When you're in touch with your inner resources, you

adjust your posture. Roll your shoulders, stretch, breath, sigh

can be present for life. Presence is power. When you are clear

or yawn as needed to create more physical ease. Imagine an

on the inside, you can speak with more kindness. When you

energetic grounding cord as a pillar of golden light that goes

find yourself, you'll know because it will feel like you've

from your hips to a place deep within the Earth. Notice how

arrived home.

gravity holds you where you sit.

Personal Journaling Exercise

Allow your breath to find a natural rhythm. As you take in air, let it soften and relax your body. Feel this breath animating

• Where do I return to emotionally when under stress or worry?

your core. Take as many breaths as you need to feel beneath and

• What would I name this emotional place?

beyond thinking. Focus on allowing the feeling of contentment.

• What emotion do I want to spend more time feeling?

Feel silence as healing.

Now, let yourself be gently flooded with the emotion of home.

Connect with Corey:

This emotional home is the place inside where everything

https://corerelationship.com/author/corefolsom/

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Th e C l a r i t y i n Ch a o s : H o w H i t t i n g R o c k B o t t o m L e d M e t o My s e l f

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THE CLARITY IN CHAOS: HOW HITTING ROCK BOTTOM LED ME TO MYSELF

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

It’s been such a pleasure to spend the last two years sharing bits and pieces

She continued to turn the dial on her volume up little by little until she got

of my heart with you.

my attention

When I started writing for Best Holistic Life, I was flying high.

And I did what I have always done and pushed her to her limit…

Living on a mountaintop and singing the tune of change, I wanted to see into

Smooth jazz was NOT what was coming through my speakers… No, it was

the world.

more like heavy metal.

And then something changed…

In July of 2023, I experienced one of the most earth-shattering, life-changing

And isn’t change the point…

interactions…

The business I had built turned into a beast that demanded to be fed around

I experienced a re-traumatization at the hands of a person who had seen me

the clock…

in my most vulnerable state, knew the darkest nooks and crannies that existed

Disconnecting led to panic attacks.

in my person, and understood the betrayals and missteps of people who were

Time away was spent obsessively thinking about the business.

supposed to love and protect me…

And the very thing that gave me so much joy started sucking the life out of me...

This resulted in people I loved choosing sides, speaking ugly words about me,

I tried to tuck those feelings of overwhelm and exhaustion away in a quiet and

and weaponizing my vulnerability and kindness.

dark place in the back of my mind, as I had been taught to…

• I couldn’t breathe

And another voice would step forward, chiming in with things like…

• I couldn’t think

You should be thankful for the opportunities you have been given

• I couldn’t function

What do you really have to complain about…

A visual my therapist routinely gave me in session was that we were placing

You are working from home, literally living the life you had dreamed about

tourniquets on bullet wounds to stop the bleeding.

just a few short years prior…

And that no healing would come until we stopped the bleeding

I gaslit myself into submission… only amplifying the polarity that existed

After many months of tending to incredibly tender wounds, I started to walk

within me

my way out of what I can only describe as a deep fog…

Well, I was living parts of the life I had dreamed of…

I meet you on the other side of arguably one of the hardest chapters of my life

Working from home was about all I was doing consciously…

just over a year later…

I was so tired by the end of my day that I floated through the remainder of my

And, here’s the good news.

responsibilities and poured myself into bed, only to wake up and do it all over

• I am clear on who I am.

again the next day…

• I am clear on what I am here to do.

I was becoming a shell of a human

• I am clear on how I am going to do it.

If you don’t know how to set boundaries and create the life you want to live

• I am clear on who’s coming along with me for the ride.

while building your business around it, this is what’s going to happen.

• I am clear on SO MANY aspects of my person and purpose…

I had no idea.

And I am not so sure that I would be THIS clear without the LACK of clarity

I had never owned a business, so I just carried all of the behaviors that led to

that existed just a short year ago.

my success in other positions over…

So, I came to you on a personal high note, and I am going to leave you on one.

What a disaster that turned out to be…

Same feel, totally different look.

Then something happened… something BIG happened…

As the saying goes, “If you’re going through hell, just keep moving.”

I can admit now that there were many stop signs I blew by and many red flags

Big love, T

I had ignored… and life did what she always does..

Connect with Taylor: https://beacons.ai/tayloredwellbeing

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Best Holistic Life December 2024

Th e P o w e r o f J o y

THE POWER OF JOY

BY S I R J A M ES G R AY RO B I N S O N

Joy is our constant companion. We just have to ignore the

Appreciate things that often go unnoticed in the rush of

distractions. In the realm of neuroscience, joy is understood

daily life. If your commute is long and generally unpleasant

not as a fleeting emotion but as a state deeply rooted in the

for you, take note of the cars that work in ways many of

brain’s wiring and chemistry. Your brain is equipped with

us don’t fully understand, the roads that exist to get you

the capacity to experience and sustain joy, but it requires

there, your hands to take the wheel, etc. By doing so, you

conscious effort to harness this potential, especially in the

activate your prefrontal cortex, which you may already

face of distractions and stress. And as you know, sources

know that I call your Guru. Your prefrontal cortex regulates

of anxiety-causing diversions are rampant in all our lives.

your thoughts, actions, and emotions. Your Guru and your

Our brain's reward system plays a crucial role in the

joy work hand in hand, and the more that you can bring

experience of joy. These areas are responsible for processing

them into focus, regardless of what is happening, the

pleasurable experiences and releasing dopamine, the

more these forces will work for you.

neurotransmitter associated with pleasure and reward.

Undeniably, today’s professional environments can

When you engage in activities that align with your passions

create numerous distractions that interfere with this

or achievements, these brain regions become active, and

process. High-stress levels, constant multitasking, and

dopamine is released, enhancing your sense of joy.

an overabundance of information and expectations can

To connect with the upliftment that joy brings, try shifting

overwhelm your brain’s reward system. This cognitive

your focus away from the noise and towards the present

overload can reduce your brain’s ability to recognize and

moment. When you let go of the thoughts and worries

appreciate joyful experiences. Essentially, the more you’re

that pull you into the past or push you into the future,

distracted by stress or competing demands, the harder it

you create space for joy to emerge. I know it may sound

becomes for your brain to fully engage with and savor the

trite, but take a deep breath and ground yourself in the

joy present in your daily life.

here and now.

The key to experiencing more joy lies in your ability to

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ignore the distractions that cloud your perception. Distractions

endless loop of seeking validation and superficial happiness and

come in many forms—stress, doubt, fear, social media scrolling,

connections. These are healthy dopamine highs which don’t

binge-watching TV, online shopping, and overindulgence of many

cause the spikes that lead to emotional seesawing and eventually

things. You can be distracted by the relentless drive for perfection,

increased anxiety and depression.

the fear of failure, or the tendency to equate your worth with your

Fostering positive social connections can also enhance your

productivity. These things whisper in your ear, either offering you

experience of joy. These relationships and exchanges trigger the

shallow hits of dopamine or telling you that joy is out of reach

release of oxytocin, another neurotransmitter linked to feelings

and that you don’t deserve it. But the truth is, joy is woven into

of connection and happiness. Building strong relationships with

the fabric of your being, always accessible if you simply allow

your colleagues, celebrating successes together, and providing

yourself to see it.

support when things get rough can all contribute to a more joyful

To counteract the high expectations of work and allow joy to

work environment.

become a more prominent part of your professional (and personal)

Another important step is to cultivate a sense of gratitude for the

experience, it’s helpful to adopt strategies that support your

opportunities and experiences your work provides. It’s easy to

brain’s natural capacity for pleasure. One of my favorite practices

overlook the positives when you’re focused on what needs to be

is mindfulness. Mindfulness practices, such as meditation and

improved or what’s not going according to plan. But by intentionally

focused breathing, can significantly impact your brain's reward

appreciating the progress you’ve made the skills you’ve developed,

system by reducing stress and enhancing your ability to experience

and the relationships you’ve built, you reconnect with the joy that

positive emotions. Did you hear that word: “significantly”?! By

accompanies your professional journey. And you teach your brain

simply slowing down, something your brain and body generally

to want more of these feelings.

wants you to do more of anyway, and incorporating very simple

Remember, joy is not something that needs to be chased or

mindfulness habits into your routine, you help your brain stay

captured. It’s not a reward you earn after a long struggle. Joy is

more attuned to joyful experiences ~ and reduce the noise that

a constant companion, always by your side, waiting patiently

can obscure them.

for you to turn your attention towards it. The more you practice

A key strategy is to engage in regular, meaningful activities that

tuning out the distractions and embracing the present moment,

stimulate your brain’s reward centers. Whether it's achieving

the more you’ll find that joy is not elusive at all. It’s been with you

a professional goal, collaborating with colleagues on a creative

all along, quietly accompanying you through every step of your

project, or simply taking a moment to enjoy a well-deserved

journey. Again, all you must do is notice it and work consistently

break, these activities activate the brain’s pleasure pathways and

to build an environment where it can thrive.

release dopamine. By consciously seeking out and participating in these rewarding activities, you strengthen your brain’s ability

Connect with Sir James Gray Robinson, Esq.:

to experience and sustain joy. These aren’t the shallow dopamine

www.jamesgrayrobinson.com

hits that things like social media provide, which can cause an

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STAY BALANCED AND GRATEFUL

THIS DECEMBER

BY ANDREA SCHWARTZ

December is a magical time of year, filled with celebrations, family

Gratitude Practices

gatherings, and the joy of the holiday season. Whether you're cele-

December is a time for giving, reflecting on the year, and expressing

brating Christmas, Hanukkah, or both, this month is rich with tradi-

gratitude. For me, gratitude isn't just a holiday thought; it's a daily

tions and moments of gratitude. December is special for my family as

practice that enhances my overall well-being. During our Christmas

we celebrate Christmas in St. Thomas, USVI.

celebration in St. Thomas, I take a few moments each day to reflect

This tropical paradise has become our annual retreat, where we

on the many blessings in my life. The island's beauty, my kids' laugh-

gather with loved ones, walk on the beach, snorkel, and create cher-

ter, and my family's warmth fill me with deep gratitude. Writing these

ished memories. As we navigate this festive season, staying consis-

reflections in my journal has helped me maintain a positive outlook

tent with our wellness routines, embracing gratitude, and enjoying a

and focus on what truly matters.

healthy and happy holiday is essential. Here's how I approach Decem-

Sharing gratitude is also important. On Christmas Eve, as we gather

ber with these goals in mind.

for dinner, we go around the table, and each person shares something

Consistency

for which they're thankful. This tradition brings us closer and reminds

The holidays can easily disrupt our routines with travel, celebrations,

us of life's abundance. Whether celebrating Christmas, Hanukkah, or

and indulgent foods. However, I've found that maintaining consis-

both, incorporating gratitude into your holiday traditions creates a

tency in my health habits during December is crucial for my physical,

more meaningful and fulfilling experience.

mental, and emotional well-being. In St. Thomas, our days often begin

Mindful Eating

with a walk along the beach. The sound of the waves, the warm sand,

The holiday season often means indulgent meals, but mindful eating

and the gentle sea breeze create a peaceful start to the day. This daily

allows me to savor these moments without overindulging. Mindful

walk reminds me that there's always time for self-care and move-

eating is about savoring each bite, paying attention to hunger and full-

ment, even amid holiday festivities.

ness cues, and truly enjoying the season's flavors. In St. Thomas, our

Staying consistent doesn't mean adhering to a strict routine. Instead,

holiday meals blend island flavors with traditional dishes. We might

it's about incorporating healthy habits into your holiday plans.

enjoy freshly caught fish with a vibrant tropical salad or baked sweet

Whether it's a morning walk, a swim, or a few minutes of medita-

potato latkes with Greek yogurt for Hanukkah.

tion, these small acts of consistency help me stay balanced and fully

Focusing on the food quality and the company, rather than the quan-

enjoy the holiday season.

tity, helps me enjoy the meal without feeling overdone. After dinner,

S t a y B a l a n c e d a n d G r a t e f u l Th i s D e c e m b e r

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we often take a leisurely walk along the beach, letting the gentle

something you're grateful for with a loved one. This challenge is

waves soothe our senses as we reflect on the day.

about finding balance during a busy season, staying connected

Balancing Holiday Traditions with Wellness

to our wellness goals, and cultivating a spirit of gratitude that

Goals

will carry us through the holidays and into the new year.

Balancing holiday traditions with wellness goals is vital to a

Stress Management

joyful and stress-free holiday. Our Christmas celebration in

While the holidays are joyful, they can also bring stress. For me,

St. Thomas includes traditions like decorating the tree with

managing stress begins with mindfulness. Before the day gets

seashells and playing beach volleyball. These activities keep us

busy, I take a few moments to center myself—whether through

moving and engaged, allowing us to enjoy the holiday without

yoga, meditation, or simply sitting with a cup of water while

neglecting our health.

watching the sunrise over the ocean.

I also create a menu that honors Christmas and Hanukkah

During our time in St. Thomas, I also carve out moments of

traditions while being mindful of nutrition. These dishes are

relaxation. After snorkeling, there's nothing better than

delicious and nutritious, allowing us to enjoy the season's

unwinding with a good book or sitting on the porch listening

flavors without compromising our health. By making thought-

to the waves. These peaceful moments help me stay calm and

ful choices, we celebrate the holidays with joy and gratitude,

present, even during holiday activities.

knowing we care for ourselves and our loved ones.

December is a month of celebration, reflection, and gratitude.

The Power of Gratitude

Whether you're celebrating Christmas, Hanukkah, or both, it's a

Navigating midlife's challenges has shown me the power of

time to cherish the people we love and create lasting memories.

gratitude in maintaining wellness. With its focus on family and

By staying consistent with our health habits, embracing grati-

celebration, December is the perfect time to embrace this prac-

tude, and balancing holiday traditions, we can enjoy a healthy,

tice. Each year in St. Thomas, I'm reminded of how blessed I am

happy holiday season that nourishes both body and soul. I'm so

to have a close-knit family. Watching my children grow, seeing

grateful for my family, the traditions we share in St. Thomas,

their joy as they play on the beach, and sharing our family tradi-

and the opportunity to connect with all of you on this wellness

tions fills me with an overwhelming sense of gratitude. These

journey. Happy Holidays!

moments keep me grounded and motivated to stay consistent

If you want more personalized guidance and a support-

with my health habits.

ive community, I invite you to join the A.B.S. Wellness App.

December Wellness Challenge

Together, we can create a plan that fits your unique needs and

As we move through December, I invite you to join me in a well-

helps you thrive during this transitional period. Let's embark

ness challenge focused on gratitude and consistency. Commit

on this journey together, embracing the changes and celebrat-

to one consistent health habit daily—a morning walk on the

ing every success.

beach, a yoga session, or simply drinking enough water. Pair that with a daily gratitude practice, like journaling or sharing

Connect with Andrea: https://linktr.ee/andreaberlinschwartz

S t a y B a l a n c e d a n d G r a t e f u l Th i s D e c e m b e r

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Join me

on a transformative journey with my A.B.S. Wellness app, where every step takes you closer to a harmonious balance of fitness, nutrition, and inner peace. Together, let's embrace a lifestyle where wellness is not just a goal but a joyful, everyday experience.

Use Code 'Healthy' for 40% of your first month and get 7 days FREE for my Wellness App!

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Best Holistic Life December 2024

NURTURING YOUR INNER LIGHT: CREATIVE SELF-CARE FOR THE WINTER SEASON

BY KAREN HANLON

N u rt u r i n g Yo u r I n n e r L i g h t: C r e at i v e S e l f-C a r e fo r t h e W i n t e r S e a s o n

As winter's chill settles in and daylight wanes, many of us find ourselves

shortened days and holiday stress can exacerbate existing mental health

yearning for warmth and light. This season of reflection offers a

challenges. Art therapy offers a gentle yet powerful tool for processing

unique opportunity to draw out our inner light through creative self-

these complex emotions.

care practices. At Painting Your Soul, we've witnessed firsthand how

"It made me way less anxious," shared Karen, a military veteran who

expressive arts can serve as a beacon during life's darkest moments—

participated in one of our workshops. "I got to get inside myself a little

from supporting cancer caregivers to empowering first responders and

bit and I totally forgot I was anxious. I let myself go!"

veterans suffering from PTSD. This December, I invite you to tap into

Creating art activates different parts of our brain, allowing us to

that same transformative power to nurture your own inner light.

bypass verbal barriers and tap into deeper emotional realms. This can

The Healing Canvas of Winter

be especially helpful when dealing with seasonal affective disorder or

Just as a blank canvas holds infinite potential, the stillness of winter

holiday-related stress.

provides space for introspection and renewal. Our Painting Your

Cultivating Community Through Creativity

Soul expressive arts kits, which blend art therapy with mindfulness

While winter may tempt us to hibernate, it's crucial to maintain

techniques, can be particularly powerful during this contemplative

connections. Consider hosting a virtual paint night with friends or

season.

family, using our Painting Your Soul kits as a guide. Sharing your

"The experience was so peaceful and enjoyable," shared Suzana, a

creations, even from afar, can build a sense of togetherness.

workshop participant. "I felt so calm and relaxed. I continue to use the

"So much personal healing goodness wrapped up in one kit!" said

meditation when I wake up at night and can't get back to sleep."

Suzanne, another participant. "If you're going through something, this

This multi-sensory approach—combining painting, aromatherapy,

art therapy kit is the missing piece in your journey to processing and

journaling, and guided meditation – creates a cocoon of comfort, perfect

expressing yourself in a powerful way."

for those long winter evenings when the world outside feels cold and

As we gather with loved ones this holiday season, why not introduce

distant.

a creative element? Set up a communal painting station at your next

Embracing the Season's Wisdom

gathering, inviting guests to contribute to a collective artwork. This

Winter teaches us the importance of rest and renewal. Just as nature

shared experience can deepen bonds and create lasting memories.

slows down, allowing roots to grow deeper, we, too, can use this time

Honoring the Year's Journey

to nourish our foundations.

As the year draws to a close, take time to reflect on your personal growth.

Here are five winter-inspired prompts to explore

Use your art journal to chronicle the highs and lows, the lessons learned,

through your creative practice:

and the strength you've discovered within yourself. This practice not

Paint your inner landscape: How does your soul-scape look in winter?

only honors your journey but also sets intentions for the year ahead.

Use colors and shapes to represent your emotional state during this

"The canvas painting helped me release emotions, leaving me calmer

season.

and clearer," reflected Jaclyn Shedden, an APRN at Blue Skye Health &

Capture the essence of “hygge” (the Danish concept of coziness and

Wellness. "I'm so grateful to Karen for this unique healing experience."

contentment) by illustrating warmth and coziness. What elements make

Remember, just as each brushstroke contributes to a larger masterpiece,

you feel most comfortable and at peace during the cold months?

every experience – joyful or challenging – shapes the beautiful tapestry

Visualize your inner light: How does it shine through the darkness?

of your life.

Explore ways to depict your inner strength and resilience using various

Embracing Your Inner Artist

artistic techniques.

This Winter As we navigate the final month of the year, I encourage

Express gratitude: Paint symbols of what you're thankful for this year.

you to embrace your inner artist. Whether you're a seasoned creator

Consider how these blessings have shaped your journey and personal

or picking up a paintbrush for the first time, remember that the act of

growth. Envision new growth: What seeds are you planting for spring?

creation itself is healing. Let your intuition guide you, trust the process,

Use your artwork to set intentions and visualize positive changes for

and watch as your inner light begins to shine ever brighter.

the coming year.

This winter, give yourself the gift of creative self-care. Explore the

Remember, this isn't about artistic perfection. As I often tell participants,

Painting Your Soul kits at www.paintingyoursoul.com and discover how

"We are all artists inside, and we all have something to express."

art therapy can illuminate your path through the darkest season, leading

A Sanctuary for Seasonal Blues

you towards a brighter, more colorful new year.

For many, winter can trigger feelings of sadness or isolation. The

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

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REFLECT, RECHARGE, AND RENEW:

GET READY FOR THE NEW YEAR!

BY N AT H A L I E B OT RO S

We made it through another year, it's now time to pause and

Recharging isn’t just about rest; it’s about restoring your

take a deep breath. The transition into a new year is more

energy so that you can approach the new year with vigor.

than just a date on the calendar; it's an opportunity to reflect,

Start by prioritizing your well-being.

recharge, and renew. It’s a moment to assess where you’ve

Physical health is closely linked to mental well-being, so

been, recognize the progress you’ve made, and set the tone

taking care of your body will also boost your emotional resil-

for the future you desire. Let’s prepare to tackle the new year

ience.

with clarity, energy, and purpose.

Consider engaging in activities that bring you joy and relax-

Reflect: Understanding Where You’ve Been

ation. Whether it’s spending time with loved ones, indulg-

The first step in preparing for the new year is to reflect on

ing in a hobby, or simply taking a long walk in nature, do

the past twelve months. It’s crucial to assess your successes,

what nourishes your soul. This is your time to unwind and

the challenges you faced, and the lessons you learned. Rather

rejuvenate.

than dwelling on mistakes or regrets, I encourage you to focus

Don’t forget to recharge your mindset as well. Remember, the

on the insights gained and the journey that has shaped you

new year is a blank slate, and you want to enter it with a posi-

into who you are today. Ask yourself questions like: What am

tive and empowered attitude. Practice gratitude by acknowl-

I proud of this year? What goals did I achieve? Where did I

edging the good things in your life. Gratitude shifts your focus

fall short, and why? How did I grow as a person? By answer-

from what’s lacking to what’s abundant, helping you culti-

ing these questions, you’re not only acknowledging your

vate a mindset of optimism and possibility.

achievements but also identifying areas for improvement.

Renew: Setting Intentions for the Year Ahead

Remember, reflection is not about perfection; it’s about

With your energy replenished and your mind clear, it’s time

progress. Each experience, whether positive or negative, has

to renew. This phase is all about setting intentions and goals

shaped you and brought you valuable lessons. Embrace them

for the year ahead. But before you start writing down reso-

all as you prepare to step into the new year.

lutions, I want to challenge you to think differently. Instead

Recharge: Replenish Your Energy

of setting rigid goals that can sometimes feel overwhelming

After reflecting, it’s time to recharge. Let’s be honest, the

or unattainable, focus on setting intentions that align with

end of the year can be exhausting - mentally, emotionally,

your values and aspirations.

and physically. You’ve been pushing yourself, striving to meet

Intentions are powerful because they focus on how you want

goals, and perhaps even stretching yourself too thin. Now is

to feel and who you want to become, providing direction

the time to take a step back and focus on self-care.

without the pressure of perfection. For instance, instead of

R e f l e c t , R e c h a r g e , a n d R e n e w : G e t R e a dy f o r t h e N e w Y e a r !

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Best Holistic Life December 2024

saying, "I want to lose ten pounds," set an intention like, "I want to prioritize my health and well-being," allowing for consistent, meaningful actions that lead to lasting change.

When setting intentions, consider all areas of your life: personal growth, relationships, career, health, and spirituality. Create a balanced approach that supports your overall happiness and fulfillment.

During your renewal process, do not forget to let go of what no longer serves you. This could be limiting beliefs, toxic relationships, or unproductive habits. As you enter the new year, commit to releasing anything that holds you back from becoming the best version of yourself. This act of letting go is liberating and creates space for new opportunities and growth.

As you prepare for the new year, keep in mind that the journey is just as important as the destination. Life is a continuous flow of experiences, growth, and evolution. Your intentions aren’t solely about reaching a final goal but about enjoying the process of becoming. Along the way, be kind to yourself, embrace both challenges and victories, surround yourself with positive influences, and stay flexible, because we all know life doesn’t always go as planned.

As you step into the new year, remember that this is your time. It’s your opportunity to reflect on your journey, recharge your energy, and renew your intentions for the future. The past year, with all its experiences, has prepared you for this moment. Now, it’s up to you to embrace it with an open heart and a determined spirit.

If you are still struggling and need a fresh perspective, scan the QR code below to set up your FREE Happiness Breakthrough Session. Let’s have a chat and prepare you for the new year.

Remember, the new year is not just a chance to start over. It’s a chance to continue evolving, growing, and thriving. You have the power to create the life you desire, one intention at a time.

So take a deep breath, set your sights on the future, and step into the new year with confidence and optimism.

Connect with Nathalie: https://www.thebon-vivantgirl.com/links

P O D CAST

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Best Holistic Life December 2024

CELEBRATING 5 YEARS OF BEST HOLISTIC LIFE: A JOURNEY OF GROWTH, INSPIRATION, AND TRANSFORMATION As we mark five incredible years of Best Holistic Life, we’re filled with immense gratitude for every step of this transformative journey. From humble beginnings to becoming a global beacon for holistic living, our success is a testament to the power of community, authenticity, and the pursuit of a healthier, more fulfilled life. Here's a look back at our milestones, highlights of beloved contributors, and a sneak peek into what 2025 has in store for you!

OUR JOURNEY: FROM NEWSLETTER TO GLOBAL INSPIRATION 2018: Best Holistic Life began with a single vision—to inspire others to live their best lives holistically. Our first newsletters reached a modest but passionate audience.

2020: We started offering one-time free articles to writers who shared our mission, planting seeds for collaboration that would later flourish.

Subscriber Growth: From an initial 1,200 subscribers, we have grown into a powerful community of 1.7 million readers worldwide.

Signature Features: Over the years, we’ve introduced beloved segments, including: • Recipes: Delicious, nourishing, and easy-to-follow recipes for a healthier lifestyle.

• Oil Highlights: Exploring the benefits of essential oils for mind and body.

• Moon Calendars: Guiding readers through the rhythms of the moon to enhance their spiritual and emotional journeys.

C e l e b r at i n g 5 Y e a r s o f B e st H o l i st i c L i f e : A J o u r n e y o f G r o w t h , I n s p i r at i o n , a n d T r a n s fo r m at i o n

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Best Holistic Life December 2024

HIGHLIGHTS OF OUR FEATURED WRITERS Throughout our journey, we've had the honor of collaborating with exceptional writers who embody the essence of holistic living. Here’s a glimpse into the transformative stories and insights they’ve shared:

Jolene Goring

QUANTUM HEALING LEADER

Jenn Drummond

BREAKPROOF YOURSELF

Jolene’s

Jenn shared her inspiring journey

illuminated

of

science and holistic wellness. As

resilience—from

surviving

exclusive the

of

a catastrophic car accident to

Arizona's

becoming the first woman to conquer

holistic nutritionist and a global

the Seven Second Summits. Her story

wellness influencer, Jolene shared

teaches us to embrace imperfect

her journey from geophysics to

beginnings, adapt to adversity, and

becoming a best-selling author and

prioritize people over peaks. Her

Mrs. Arizona Globe. Her commitment

actionable wisdom reminds us all

to

that no challenge is insurmountable

accessible and indulgent wellness

with the right mindset.

practices has left an indelible mark.

Mandy Morris

Patty Oliver

MANIFESTATION LEADER OF THE YEAR

first

interview

intersection

empowering

board-certified

women

with

Mandy, the founder of Authentic

ENERGY HEALING AND AKASHIC RECORDS EXPERT

Living,

soul-driven

Patty’s journey from breast cancer

journey of transformation. Her

shared

her

survivor to transformational energy

upcoming book, The Promise, is

healer is a testament to the power

a heartfelt guide to manifesting

of spiritual resilience. Through her

and living authentically. Mandy’s

work with the Akashic Records,

work blends science, love, and

Patty empowers individuals to clear

spirituality, helping millions unlock

karmic patterns, align with their soul

their potential and rewrite their life

blueprint, and manifest abundant,

stories.

joyful lives.

C e l e b r at i n g 5 Y e a r s o f B e st H o l i st i c L i f e : A J o u r n e y o f G r o w t h , I n s p i r at i o n , a n d T r a n s fo r m at i o n

WHAT’S NEXT FOR 2025?

As we look ahead, we’re thrilled to share upcoming features that promise to elevate your holistic lifestyle journey:

Interactive Digital Content:

•

Exclusive Interviews:

• Personalized wellness plans.

• New voices in wellness, spirituality, and self-care.

• Virtual workshops with our expert contributors.

• In-depth features on groundbreaking holistic health practices.

• Expanded Moon Calendars: Monthly guidance paired with medi-

• Themed Recipe Challenges: Fun, community-driven competitions

tations and rituals

to inspire healthy cooking.

• Special Collaborations: A spotlight on emerging holistic brands and creators who share our passion for sustainable and mindful living.

THANK YOU FOR 5 INCREDIBLE YEARS Every milestone, every article, and every connection we’ve made has been possible because of you, our readers. Your support inspires us to continue delivering content that educates, empowers, and transforms. As we celebrate this anniversary, we reaffirm our commitment to guiding you toward your best holistic life.

Let’s grow, heal, and thrive together. Cheers to the next chapter!

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Best Holistic Life December 2024

E x c l u s i v e I n t e r v i e w w i t h A l Wy n a n t

EXCLUSIVE INTERVIEW WITH AL WYNANT Tell us a little about you This question stirred memories of an experience that has deeply shaped me—something I hadn't revisited in years, yet it feels like the beginning of my journey. It gets to the heart of why I do what I do.

During my first clinical practice as a nursing student, I was assigned to the geriatric ward, a placement I was eagerly anticipating. I've always had a natural rapport with older adults, so I was excited about the opportunity to work with them.

Nearly 38 years later, I can still vividly remember the first patient I encountered during my training. He was an elderly man battling Parkinson's disease. The moment I stepped into his room felt like a punch to the gut. There he was—a frail, broken soul, trembling uncontrollably, strapped by his wrists and ankles to his bed, unable to utter a word. His eyes spoke volumes.

They were filled with pain, fear, and loneliness. To this day, I can still see his eyes and feel the emotions they elicited in me.

For about two weeks, I cared for him—a man whose family visits were scarce, and whose severe illness and uncontrollable reactions to it left many other nurses reluctant to take on his care. His condition was challenging, but I found a deep sense of purpose in being there for him, doing everything I could to bring him comfort. His uncontrollable shaking resulted in unintentional hits that caused a few minor bruises on my body. Though he could never speak, his eyes told me everything—gratitude and kindness through the pain and fear. It meant the world to me to treat him with the respect and compassion he deserved during such a difficult time.

He wasn’t my only patient, but I made sure he felt like he was. Each moment with him deepened my resolve to dedicate my life to helping others, in whatever form that might take. This brief encounter with him left an indelible mark.

One morning, just two days before my clinical practice was to end, I walked onto the floor and noticed his door open. As I approached, I saw the bed—empty and neatly made. He had passed away during the night with no one by his side. The starkness of that empty room hit me hard, a poignant reminder of the loneliness he endured.

As a nurse, the reality of death is a constant companion. But this experience taught me something profound: even in the face of life’s darkest moments, a small act of kindness, a touch of compassion, can make an incredibly positive difference. It instilled in me a deep desire to bring light to others, to ensure that every interaction, no matter how brief, carries meaning and care.

It’s a reminder that, in those quick moments, we have the power to change someone’s world.

Though I completed my training, I never worked professionally in the field. As an empath, the suffering and death I encountered felt deeply personal and difficult to compartmentalize. Balancing my professional and personal life proved challenging, and it took a toll on my mental well-being. However, this experience reinforced my commitment to serving others and making a meaningful, positive impact, no matter how that would evolve.

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Why are you such an advocate for coaching - Humble piece In my early twenties, I thought I had it all figured out and acted like it too—not an uncommon trait for someone that age. But in hindsight, that attitude didn’t serve me well.

During a particularly rough patch, both personally and professionally, a friend suggested I meet with a coach. I reluctantly agreed, expecting the coach to give me a list of things I needed to fix. I walked into that session annoyed and skeptical, ready to dismiss whatever advice came my way.

The coach didn’t offer any advice. Instead, after asking why I was there, a single, powerful question was posed: “What is your role in this?” It hit me like a wake-up call, shifting my perspective from blaming everything around me to taking ownership of my situation. Suddenly, it wasn’t about what was wrong with the world, but about what I could do to change it. That one question opened my eyes to my own responsibility and the possibility of fixing things myself. It was a moment of clarity that revealed the true power of coaching.

What is your mission behind Ingomu?

The company’s mission grew out of my personal mission to make a positive impact in the world by helping as many people as possible. Ingomu’s mission is to uplift humankind by making a positive difference in the lives of many. We do this by empowering humanity through affordable, high-impact personal coaching.

Why create a company out of that mission?

It is driven by a desire to democratize coaching, making it accessible to everyone. Traditionally, coaching has been costly and primarily available to high-level executives and affluent individuals. However, everyone faces challenges related to life, work, wellness, and personal growth. Additionally, getting help in a timely manner can be challenging. People may have to wait weeks or months to get appointments.

By creating a holistic faculty of coaches and developing technology that makes coaching accessible to a broader audience, we can offer support to individuals who may otherwise go without it.

Imagine the impact of having a support group of coaches available 24/7 right in the palm of your hand—providing guidance and support precisely when it’s needed most. This could transform how people manage their personal and professional challenges, making coaching a universal resource for positive change.

E x c l u s i v e I n t e r v i e w w i t h A l Wy n a n t

How do you identify what your users need We identify what our users need by listening closely to them. We ask them about the challenges they’re facing and adjust our coaching communities accordingly. The Ingomu app also plays a key role in this process. When users subscribe, the app asks what they’re currently working on and recommends coaches based on those specific needs. As users' needs evolve, so do our recommendations. Plus, with unlimited access to all coaches, users can always find the right support at any time.

Why did you want to step out of the box and create something so unique We wanted to step out of the box and create something truly unique with Ingomu because we saw significant challenges in the coaching industry that needed addressing. From lengthy wait times for support to high costs and difficulties in finding vetted support, we believe that with the right technology, we can overcome these challenges.

The industry can feel like the Wild West, where anyone can call themselves a coach without necessarily having the proper credentials or experience. While there are reputable organizations like the International Coaching Federation (ICF) that offer valuable certifications, many people in need of coaching may not have the resources to hire the best, most qualified coaches. We recognized the need to make high-quality coaching accessible and affordable to more people and companies.

To achieve this, we had to rethink the traditional coaching model. We developed technology that delivers coaching in a new way—moving beyond the traditional one-on-one sessions. By creating a user-friendly app, we allow users to engage with coaches at scale, making support available to those who need it most without the high costs typically associated with coaching. This approach enables us to keep coaching accessible, affordable, and impactful for a broader audience. Through Ingomu, we host live virtual group sessions, hundreds of on-demand recorded sessions, one-on-one communication with coaches, and peer support, all anonymously.

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How do you see this making a difference in your users

Where do you see yourself and Ingomu in 5 years?

The power of coaching is undeniable. We see our users self-report an

In five years, I see Ingomu at the forefront of transforming how people

average increase in well-being of more than 60% after participating in

access coaching and personal development. Our goal is to continue

just one virtual group session.

expanding our platform to make high-quality coaching accessible to even

We believe the Ingomu app can make a profound difference in our users'

more individuals and organizations worldwide. We envision Ingomu as

lives by providing immediate, 24/7 access to a team of expert coaches,

a leading force in the coaching industry, providing innovative solutions

right in their pocket. Whether they’re struggling with issues at home, work,

that empower users to overcome challenges, achieve their goals, and

wellness, or spirituality, they can find support whenever they need it most.

improve their well-being. To support companies with retention, engage-

Imagine the peace of mind that comes from knowing you have dozens

ment, productivity, and resolving absenteeism issues.

of coaches on call, ready to help with whatever keeps you up at night.

Personally, I want to continue driving this mission forward, growing

Through live virtual group sessions, hundreds of on-demand sessions, and

alongside Ingomu as we adapt to the evolving needs of our users. I see

one-on-one messaging, users can access personalized guidance tailored

myself deeply involved in fostering our community of coaches, exploring

to their specific needs. And all of this is available for less than the cost of

new technologies to enhance our offerings, and ensuring that we remain

a weekly lunch out. This level of accessibility and support has the poten-

committed to our core values of accessibility, affordability, and impactful

tial to transform how people navigate the challenges in their lives, offer-

support. Ultimately, I aim to see Ingomu recognized as a trusted, go-to

ing them the tools and encouragement to overcome obstacles and thrive.

resource for anyone seeking meaningful growth and transformation in

At Ingomu we meet the user where they are on their coaching jour-

their personal and professional lives while being a profitable company

ney. Users can watch videos on demand if not ready to jump into a live

for all stakeholders.

session. They can join live sessions and listen in, or fully engage with the coach during the session.

How are you different from the therapy program Coaching and therapy are distinctly different fields, each with a unique

How do you find your coaches, and what makes them so special

focus and methodology. Coaching is future-oriented, aiming to help indi-

Our coaches are exceptional individuals and highly skilled professionals—a

viduals set and achieve specific goals, improve performance, and enhance

true community of superheroes dedicated to helping our users thrive.

personal and professional growth. It is client-led, with the coach guiding

We find our coaches through referrals, networking, and careful research,

the process of self-discovery and action planning. Coaching uses solu-

ensuring that each one brings something unique and valuable to our holis-

tion-focused techniques, emphasizing goal setting and accountability,

tic approach to coaching. Occasionally, we advertise open opportunities,

and is often a collaborative partnership.

but coaches can't buy their way onto our platform—they are invited. They

In contrast, therapy addresses psychological issues, emotional difficul-

are selected based on their expertise in specific areas of coaching that

ties, and mental health disorders, focusing on both past and present. It

complement our mission and the needs of our users.

aims to understand and resolve deep-seated issues, with the therapist

What sets our coaches apart is their experience and commitment. We

leading the diagnosis and treatment. Therapy uses insight-oriented tech-

require that each coach has at least 10 years of verifiable coaching expe-

niques like cognitive-behavioral therapy and is more directive, providing

rience and holds the necessary certifications. After passing our onboard-

structured clinical interventions.

ing process, they are invited to join our faculty of coaches.

Coaches come from varied backgrounds and receive specific training and

Despite being spread across three continents, our coaches have formed

certification in coaching methodologies, such as those provided by the

a tight-knit community. I love seeing the connections they've built, the

International Coach Federation (ICF). Therapists, however, are licensed

respect they show one another, and their willingness to share knowl-

mental health professionals with advanced degrees and clinical train-

edge and grow together.

ing, regulated by state and national boards.

E x c l u s i v e I n t e r v i e w w i t h A l Wy n a n t

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E x c l u s i v e I n t e r v i e w w i t h A l Wy n a n t

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Coaching is non-clinical, focusing on life skills, wellness, and career progres-

Do the users have access to all the coaches or just a specific group

sion, often involving short-term commitments. Therapy addresses mental

of coaching

health issues, ranging from everyday stress to severe disorders, and can

Yes, users have full and unlimited access to all coaches. They can join

involve long-term treatment. I believe that coaching, in certain cases, may

unlimited live virtual group sessions, which each coach hosts twice a

help an individual from escalating and needing therapy.

month at a designated time. Users can watch hundreds of on-demand

In terms of confidentiality and ethics, coaching maintains client confiden-

recorded sessions, engage with questions, and even send coaches direct

tiality but is less regulated than therapy, which is bound by strict legal

messages.

and ethical standards to protect client confidentiality, such as HIPAA in the U.S. Overall, coaching targets personal development and future goals,

Can share some user experiences

while therapy focuses on resolving psychological issues and mental health.

Just a few weeks ago, I was in a session where one of our coaches asked if anyone had any celebrations or wins to share. A participant proudly

Tell us about some of the coaches Ingomu

shared that she had just achieved a major goal she’d set with another

We work with a holistic group of coaches addressing issues around life,

Ingomu coach. The response from the coach and the other participants

career, wellness, and soul.

was incredibly heartwarming—it was a beautiful moment of shared joy

Highlighting just a few:.

and support.

• A Best Holistic Life Magazine familiar name, Theresa Byrne, CPF,

With permission, one of our users shared: “I've been going through a tough

CPQC, CCht is a coach and expert in boundaries, communication, and

time at work, and it's been spilling over into my home life. I started using

inner power. She has been helping others access self-empowerment

the app a while back, and I've found so much support in the communi-

through the use of boundaries since her time running a crisis hotline

ties. They've really helped me come up with strategies to tackle the chal-

through college, where she studied communication, social work, and

lenges, both at work and at home. They’ve boosted my confidence and

psychology. Her coaching community on the app is Boundaries 101:

helped me improve my relationships with my colleagues and family. I'm

Protecting Your Time, Energy, and Well-Being.

thankful for the impact this app has had on my life and career.”

• Anjanette Sullivan, MA coaches on how to make good teams better.

What I enjoy most is seeing the results our users share in the sessions.

• Chris Weals, MBA, CCSPT invites users to change their beliefs to

The notes I receive from our users sharing what they have been able to

change their life.

accomplish are heartwarming. Seeing the breakthroughs of the users and

• Erika M. Schreck, MA supports users dealing with grief and loss.

the significant increase in well-being scores makes all the hard work in

• Leonie Augustine, BPharm, Dip, PCC focuses on unlocking our

creating Ingomu worth it.

full potential.

• Dominique Brits, ACC, CLC, B. Ed Hon helps families to empower their dynamics as a pathway to harmonious living.

• Jen Nash, AFC helps her coaching community members understand and get out of debt. Arlene Cohen Miller, JD, PCC works with users on boosting confidence and self-esteem.

These are just a handful of the talented and amazing coaches users have unlimited access to with the Ingomu app.

I would love you to share your offer Ingomu offers a 7-day free all access trial. Access all coaches, communities and messaging. Unsubscribe any time.

Sign up at https://ingomu.com/bhl

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Best Holistic Life December 2024

WINTER'S GIFT: D I S C OV E R I N G H O P E A N D R E N E WA L I N T H E DA R K N E S S

BY VIRGINIA OMAN

Winter is here. As a Licensed Mental Health Therapist of over 35 years,

the darkness of winter was not something to be feared but a time to

I have witnessed that this time of the year can bring an increase in

be embraced as a period of gestation before the light of spring brings

depression for many folks due to the lack of sunlight, especially after

forth new life.

the active festivities of our holidays are over.

Celebrations of the winter solstice often emphasize light, warmth, and

As the darkness of the long winter months approaches, one important

the spirit of community that helps us survive the cold, dark months. In

way to reframe this time of the year and experience its true beauty is

ancient times, this might have meant gathering around a fire, shar-

to understand the real meaning of the Winter Solstice.

ing food and drink, and offering prayers or sacrifices to ensure the

The Promise of Joyous Beginnings

sun’s return. Today, these traditions have evolved, but the essence

The winter solstice, a time of ancient tradition and deep spiritual

remains the same: a celebration of the resilience of life and the endur-

significance, has been celebrated by countless cultures throughout

ing promise of renewal.

history. Occurring annually on December 21 or 22 in the Northern

A Time to Find Meaning in the Cyclical Rhythms

Hemisphere, it marks the shortest day and the longest night of the

As modern life moves at a relentless pace, the winter solstice offers

year. As the official start of winter, the solstice symbolizes not only

an opportunity to slow down, connect with nature, and find mean-

the changing of the seasons but also a powerful metaphorical turn-

ing in the cyclical rhythms that govern our world. In our homes, we

ing point: the rebirth of light and the promise of joyous beginnings

can create rituals that honor this ancient tradition and bring a sense

in the brand new year.

of peace, joy, and reflection into our lives.

This celestial milestone, when the sun appears at its lowest in the

One way to embrace the solstice is by lighting up the dark. On the

sky, has long been revered as a moment of profound significance. The

longest night of the year, creating a sanctuary of light within your

winter solstice represents the sun's apparent ebbing in the sky, only to

home can be both a symbolic and literal act of welcoming the return-

rise again, bringing with it the promise of brighter days. For ancient

ing sun. Gather candles, lanterns, or string lights and place them

peoples, this symbolic death and rebirth of the sun were celebrated

around your space. As dusk falls, light them one by one, allowing each

with rituals and ceremonies that honored the cycle of nature and the

flame to represent a moment of gratitude for the year gone by and a

enduring human spirit.

beacon of hope for the year ahead.

Monuments like Stonehenge in England, Newgrange in Ireland, and

Another way to honor the winter solstice is by creating a nature altar.

Cahokia Woodhenge in the United States were constructed with an

The solstice is deeply connected to the natural world, and bringing

astonishing alignment to the winter solstice sunrise or sunset. These

elements of nature into your home can help ground you in the pres-

ancient structures stand as a testament to the significance our ances-

ent moment. An altar adorned with evergreen boughs, pinecones, and

tors placed on this turning point in the year, where the earth's tilt

other natural elements can serve as a focal point for meditation or

reaches its most extreme angle relative to the sun, casting long shad-

quiet reflection. Adding crystals or stones can further enhance the

ows and creating the deepest darkness.

space, providing a tangible connection to the earth’s energies during

A Spiritual Turning Point

this powerful time.

For many, the winter solstice is a time of reflection and renewal. The

A solstice feast is another beautiful way to celebrate the abundance

long night offers a space to pause and look inward, to consider the

of the season. Preparing a meal that incorporates seasonal produce

journey of the past year, and to set intentions for the year to come. In

like winter squash, nuts, and pomegranates can be a meaningful way

some cultures, this time was seen as a spiritual turning point where

to honor the interconnectedness of life. Sharing this meal with loved

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Winter's Gift: Discovering Hope and Renewal in the Darkness

ones, whether in person or virtually, allows you to connect with others and celebrate the bonds that sustain us through the long winter months.

The winter solstice is also a time to reflect and release. Take a moment to journal or meditate, considering the lessons of the past year and what you wish to let go of as the long night gives way to the returning light.

This practice of releasing the old and making space for the new can be incredibly powerful, setting the stage for a fresh start in the coming year.

Finally, embracing yuletide traditions can add a layer of historical depth to your celebration. Explore ancient

solstice

customs

from

around the world—perhaps you’ll be inspired to craft a traditional yule log, or make a sun wheel, honoring the cyclical nature of the seasons and the ever-turning wheel of life.

As we come into winter, welcome the winter solstice. Let it be a time of tranquility, rejuvenation, and hope.

By celebrating this ancient tradition in our homes, we connect deeply with the rhythms of nature and the enduring light within us all. Honor the magic of winter. Let this solstice be a beacon of peace, guiding you through the darkness and into the light of a new day.

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

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Why i s o u r e m o t i o n a l w o r l d s o c o n f u s i n g ?

WHY IS OUR EMOTIONAL WORLD SO CONFUSING?

BY K ATA RZ Y N A 'K A S I A' D O D D

We could say that our emotional world is inside us, and the physical world is outside us; we are in it. Although some theories suggest that there is no inside and outside and that it’s all one continuum, on the level of our experience, we definitely feel that we have our internal and external worlds, and they are distinct. Not only are they distinct, but they are governed by opposite rules. Today, I propose we explore these two different spaces so you can better understand your inner space. The internal world is much closer to us and our true Self than the external one. It is actually foundational and primary. Therefore, any improvement and better management of the inside directly translates into our relationship with the external world.

WE ARE IMMERSED IN THE PHYSICAL WORLD From day one, we learn the basic laws of the physical world. For example, when you let go of something, it falls; when you don’t want something in your space, you push it away or distance yourself from it; when you encounter an enemy, you fight or run; when something is heavy, you need more force to move it, etc. It seems obvious. They don’t teach us very well what the laws of the emotional world are. Yet, emotions are integral to our experience; we can’t live a normal life without them. They constantly appear as a reaction to the external world or what’s inside us. We try to manage them in the way we think works.

So, we go inside to handle our emotional reactions and try to apply the laws of the physical world, e.g., we fight a bad emotion. And… oh dear… not only does it not work as we expected, but often we end up hurting ourselves in the process or at least wasting time and energy.

THE EMOTIONAL WORLD IS COUNTERINTUITIVE In the emotional space, everything is proportionally opposite. For instance, let’s say you discover that your closest friend lied to you, and you feel betrayed and hurt. These are big, unpleasant emotions occupying your inner space. You can’t believe what happened. You

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don’t want to feel this way, so you distract yourself; you fight

IT IS A SKILL WE NEED TO DEVELOP IN

these emotions with other emotions, and it just won’t go away.

OURSELVES

What’s important here isn’t the emotion itself but your REAC-

Our physical body’s instinct is inborn and tells us to run from

TION to this emotion. The basic rule in the emotional space

or fight anything unpleasant, uncomfortable, or perceived as

is that every single emotion must be accepted. The more

dangerous. The good news is that NOTHING on the inside is

unpleasant, tough, negative, or bad the emotion is, the more

dangerous. Whatever we find inside is always US. Behind every

acceptance and less distance it needs to be released. So, in order

difficult emotion is a disconnected part of our deep Self that

for a difficult emotion to disappear, we need to get closer to

needs attention. So, when we reject, deny, or ignore a difficult

it. Here’s where our inner animal starts growling because, in

emotion, we reject, deny, and ignore a piece of ourselves. And

its world, the closer we get to something, the more danger-

that’s when self-destruction begins.

ous it becomes. Suddenly, we experience all kinds of defense

Now, there is an important distinction. In the example above,

mechanisms against our own emotions so they “don’t kill us.”

you don’t have to accept what the friend did to you. But you

However, the opposite happens: we start hurting ourselves.

must accept what you FEEL. So, when you feel betrayed and

In the physical world, when we distance ourselves from an

hurt, do this:

object, it becomes smaller and eventually disappears. In the

Place one hand on your chest and the other above your navel.

world of emotions, they become bigger and bigger until they

Turn your attention inward and focus it right under your

overwhelm us. Conversely, when we get closer to them, they

hands.

become smaller, and when we merge with them, they disap-

Say: “I’m right here. And I accept everything I feel right now.”

pear. It’s a complete shock to the logical mind.

Keep your attention turned inward!

When we resist difficult emotions, they grow stronger, not

Do this a few times, for about a minute or so.

weaker.

Actually, DO it; it won’t work if you’re only imagining it.

• When we distance ourselves from difficult emotions, they become bigger, not smaller.

• When we fight difficult emotions, they feed on our energy and fight back, and we always lose.

• When we ignore difficult emotions, they get our attention through obsessive thoughts.

• When we stuff difficult emotions down, they surface through a physical problem.

NEVER FORGET YOURSELF IN ANY SITUATION By doing this, you acknowledge yourself, allow difficult emotions to pass through you, pull yourself out of the victim position, and access your inner Power. After that, you can handle your friend however you like ;-) In this particularly busy month of December, I propose that you stop once a day for a minute and acknowledge your Being with this super-simple exercise. You will be rewarded from the inside in many ways.

Notice that difficult emotions behave like little children, and

I want to summarize with a quote from my book You Are the

that’s how they need to be treated: with love and patience.

Dream of the Universe: “What is rejected inside translates into accepting something harmful from the outside.”

Connect with Kasia: https://linktr.ee/katarzyna.dodd

Why i s o u r e m o t i o n a l w o r l d s o c o n f u s i n g ?

Take an UNPRECEDENTED JOURNEY into Your Deep Inner Self in a Revolutionary Look at Self-Awareness.

Our journey on Earth often looks the same. We are raised, acquire knowledge, and make our way through life striving to find our true nature. Yet that quest for self-awareness can be derailed by unresolved trauma deep within, creating an emotional rift. That feeling of being lost on our inner journey can be masked by passions, daily tasks, or material possessions. You’ve turned to self-help guides, therapy, and meditation, yet a deeper connection and inner peace seem just out of reach.

In the end, we end up back at ourselves and asking, “Why am I here?” Now, you can begin to answer that question.

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PREMENSTRUAL SYNDROME B Y D R . S A LV A T O R E C A V A L I E R E

Children behave as playful as they can until they reach their

negative emotional feelings such as irritability, mood swings,

reproductive years. For both young men and women, it’s an

and anger outbursts. It has a calming effect overall. This can

initiation into a new physical and psychological order. For

be remedied with natural topical progesterone, which not

young men, the surge of testosterone converts to estrogen

only alleviates the majority of symptoms but has other health

by way of aromatization, and they develop gynecomastia, a

benefits. (2,3)

painful and embarrassing period for them nonetheless. But

Secondly, poor lifestyle, which has become all too common

for a young lady in her adolescent years, menstruation, or

in our modern day world. We are now in the 3rd generation of

“ladies' day,” as my daughter coined it, may be the beginning

families where the common eating pattern is to go out and eat

of a nightmare. The fluctuation of hormones may wreak

your food. No one makes their own coffee anymore. Look at

havoc in her school, social, and family life.

the line of cars at Starbucks and McDonald’s every morning.

Nearly 48% of women in their reproductive years experience

Coffee, “Mocha, Mocha Latte” with all the dressings, then

premenstrual syndrome, or PMS, and in 20%, symptoms are

it’s off to McDonald’s for a breakfast sandwich. For lunch,

severe enough to affect their daily routines. PMS is a real

submarine sandwiches and pizza or burgers for dinner have

condition and can cause significant physical discomfort,

become common practice. All foods processed or modified.

such as abdominal bloating, cramping, sore and swollen

Oh! And don’t forget the snacks, Cheetos, Doritos, Tostitos

breasts, headaches, and back and muscle pain. Furthermore,

and Fritos, anything that ends in -itos. And let’s wash it

the emotional distress of anxiety, irritability, unusual anger,

down with a soda pop or energy drink loaded with chemicals

emotional outbursts, sleep disturbance, and difficulty

and high fructose corn syrup. These foods disrupt our

concentrating or remembering information now becomes a

neurotransmitters and short-circuit our whole neurologic

living hell.(1)

system. (4,5,6)

There are a number of contributing causes to this syndrome.

We need to get back to eating the way God intended: whole

First and foremost is the significant drop in progesterone

organic foods. Our environment has been trashed with

after ovulation or the luteal phase. Progesterone and its

chemicals known as “Xenoestrogens”. Chemicals from

metabolites help improve the gamma aminobutyric acid

pesticides, synthetic materials, processed foods, detergents,

(GABA) inhibitory system in the brain and spinal cord. It

soaps, and industrial products. These xenoestrogens act as

helps decrease the excitatory neurologic system that triggers

pseudoestrogens in the body and contribute to a state called

P r e m e n s t r u a l Sy n d r o m e

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“estrogen dominance,” which also enhances the negative

Dr Sal is a practicing physician and surgeon with over 30 years

symptoms of PMS. What’s more, these synthetic chemicals

of experience. His involvement with anti-aging medicine

have other detriments to our health and may be a contributing

spans well over 40 years, encompassing chelation therapy,

cause of cancer. (7)

detoxification, hormone therapy, exercise, and nutrition. His

In addition, lack of exercise has worsened our current state of

objective is to restore his fellow man back to health.

Health. Exercise not only enhances both blood and lymphatic circulation, but it also releases our natural endorphins, which

References:

mimic morphine and provide a calming effect. Lastly, a lack of

1. Antje Frey Nascimento 1, Jens Gaab 2, Irving Kirsch 3, Joe

having time for self-reflection is very important. Realize that

Kossowsky 2 3 4, Andrea Meyer 5, Cosima Locher Open-

you are special in God’s heart. You are the greatest creation in

label placebo treatment of women with premenstrual

the universe. Find time to shut down your mind and meditate

syndrome: study protocol of a randomised controlled

or pray.

trial. BMJ Open 2020 Feb 17;10(2):e032868. doi: 10.1136/

My program has helped people, both young and old, females

bmjopen-2019-032868.

and males, restore their health and regain their lives. In this

2. Valeria T Pedrón 1, Andrés P Varani 1, Bernhard Bettler

case, a young lady suffering from PM would benefit from a

2, Graciela N Balerio GABAB receptors modulate morphine

multifaceted approach. Each aspect of the restoration would,

antinociception: Pharmacological and genetic approaches

of course, occur almost simultaneously. We would begin with

Pharmacol Biochem Behav 2019 May:180:11-21. doi: 10.1016/j.

natural progesterone delivered in a topical cream beginning

pbb.2019.02.015. Epub 2019 Mar 6.

soon after the luteal phase. (8, 9)

3. Richard W Olsen GABAA receptor: Positive and negative

The dosage would be specific and tailored to the patient’s

allosteric modulators Neuropharmacology 2018 Jul 1;136(Pt

needs. Detoxing the body, using my weekend formula, would

A):10-22. doi: 10.1016/j.neuropharm.2018.01.036. Epub 2018

alleviate toxins that interfere with hormonal balance. Dietary

Jan 31.

alterations, which would include working up to nutritional

4. Seedhom EA, Mohammed SE, Mahfouz EM. Life style

foods to support optimal health and amino acid ratios to

factors associated with premenstrual syndrome among

stabilize neurotransmitters for mental health. Supplements

El-Minia university students, Egypt. ISRN Public Health

specific to the patient’s needs would support cellular health

2013;2013:617123. doi.org/10.1155/2013/617123

and increase energy and vitality. An exercise program

5. Bhuvaneswari K, Rabindran P, Bharadwaj B. Prevalence

individually designed for the patient using progressive

of premenstrual syndrome and its impact on quality of

methodologies to increase strength and endurance. My

life among selected college students in Puducherry. Natl

program also includes hypnotic and meditative sessions

Med J India. 2019 Jan-Feb;32(1):17-19. doi: 10.4103/0970-

to help a young lady reflect on her true self-worth and

258X.272109.

reprogram or subconscious mind to see the world in an

6. Cheng SH, Shih CC, Yang YK, Chen KT, Chang YH, Yang YC.

enlightened state.

Factors associated with premenstrual syndrome - a survey of

Conventional physicians utilize synthetic agents such

new female university students. Kaohsiung J Med Sci. 2013

as birth control pills and antidepressants to treat young

Feb;29(2):100-5. doi: 10.1016/j.kjms.2012.08.017. Epub 2013

ladies with this disorder. However, the use of these types

Jan 3.

of medications has its own list of side effects, which can

7. Xiaoqiang Wang 1, Desiree Ha 1, Ryohei Yoshitake 1,

exacerbate the underlying disorder or will have long-term

Yin S Chan 1, David Sadava 1, Shiuan Chen 1 Exploring

irreversible side effects that may not reveal themselves until

the Biological Activity and Mechanism of Xenoestrogens

years later. I do not disagree with using them as a last resort

and Phytoestrogens in Cancers: Emerging Methods and

or when all-natural remedies have been exhausted. However,

Concepts. Int J Mol Sci 2021 Aug 16;22(16):8798. doi: 10.3390/

I am of the philosophy of treating young ladies as naturally

ijms22168798.

as possible and under the supervision of an alternative or

8. R Greene, K Dalton The premenstrual syndrome. Br Med

holistic physician who is experienced.

J 1953 May 9;1(4818):1007-14. doi: 10.1136/bmj.1.4818.1007.

I hold monthly workshops to begin health restoration

9. P.J. Bronson, Ph.D. Mood Biochemistry of Women at

programs and have memberships for specific individualized

Mid-life The Journal of Orthomolecular Medicine Vol. 16, (3)

programs. Visit my website, drsalhealthrestoration.com, for

2001 p.141-154

more information.

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Best Holistic Life December 2024

3 WAYS YOUR COMPANY CAN BECOME MORE HUMANITARIAN

BY TOBIE SPEARS

3 W ays Yo u r Co m pa n y C a n B e co m e m o r e H u m a n i ta r i a n

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In today's business landscape, success is no longer measured solely by profit

capable is nothing short of miraculous. And it’s not just the children who

margins and market share. More and more companies are realizing the

benefit—this experience changes the lives of sponsors, too.

profound impact they can have by embracing Corporate Social Responsibility

Long before we started our nonprofit, my family sponsored a little girl to

(CSR). CSR isn't just a buzzword; it's a meaningful approach that balances

ensure she received the food and education she desperately needed. It was one

business success with positive social and environmental contributions.

of the most rewarding experiences of our lives. Now, through Be Humanitarian,

Forward-thinking leaders understand that the benefits are multifaceted

we’ve been able to extend that same opportunity to so many other children in

when a company invests in humanitarian work and involves employees in

Guatemala. Sponsorship isn’t just about providing financial support; it’s about

purposeful service. It leads to stronger engagement and a sense of purpose

building a relationship, offering hope, and empowering a child to break the

among employees, fosters team-building, and aligns company values with

cycle of poverty. I invite your company to consider sponsoring a child as part

actions that truly make a difference.

of your CSR initiatives. It’s a tangible, impactful way to make a difference,

But why is this so important? In a world where employee disengagement is

and you’ll be amazed at how it transforms not just the child’s life but your

a growing concern, companies that prioritize CSR are taking a powerful step

company’s culture as well.

toward creating a more motivated and connected workforce. Employees want

Implement Corporate Social Responsibility (CSR) Programs

to know that their work contributes to something bigger than themselves.

Corporate Social Responsibility might sound like a big commitment, and it’s

When they see their company actively involved in making the world a better

one of the most rewarding initiatives a company can undertake. Take a cue

place, it inspires them, makes them proud, and strengthens their loyalty.

from companies like Salesforce, which has set the bar high with its "1-1-1

Plus, a strong CSR program can do wonders for your company's reputation,

model." By donating 1% of its equity, 1% of its product, and 1% of employee

attract top talent, and boost brand loyalty. Simply put, when businesses

time to charitable causes. Salesforce has not only made a significant impact

focus on people and the planet, they create a win-win situation for society

on the world but has also built a strong, values-driven company culture.

and themselves.

Implementing a CSR program in your own company doesn’t have to be

If you’re looking to build a workplace where employees feel engaged, valued,

complicated. Start small—perhaps by organizing volunteer days, sponsoring

and connected to a greater purpose, then implementing CSR initiatives is the

a kiddo, or reducing your environmental footprint. The key is to align your CSR

way to go. Here are three practical and impactful ways your company can

efforts with your company’s values and goals. When employees see that their

become more humanitarian and make a lasting difference.

company is serious about giving back, it boosts morale and fosters a deeper

Join the 1% Club

connection to the workplace. Plus, a well-executed CSR program can enhance

We often hear about the "top 1%" in terms of income and wealth, but what if

your company’s reputation, making it more attractive to both customers and

we flipped that narrative? Instead of focusing on how much we can accumulate,

top talent.

let's think about how much we can contribute. The idea is simple: once we’ve

Let’s Wrap Up

taken care of our basic needs—food, shelter, education—how can we use

Incorporating a CSR into your company’s DNA isn’t just nice to have;

our resources to help others? The 1% Club isn't about exclusivity; it's about

it’s a smart business strategy that pays dividends in ways you might not

inclusivity and generosity. It's about fostering a culture where giving back is

immediately see. By joining the 1% Club, sponsoring a child, and implementing

just as important as financial success.

CSR programs, your company can create a lasting impact that resonates far

Imagine a world where companies prioritize contributions over accumulation.

beyond the office walls. These initiatives aren’t just about giving—they’re

By shifting the focus from how much we can make to how much good we can

about building a stronger, more connected workforce and showing the world

do, we create a ripple effect of positive change. Your company could pledge

that your company is committed to making a difference.

to donate 1% of its profits, time, or resources to causes that align with your

As you consider these steps, remember that every little bit counts. Whether

values. Whether it's through financial contributions, product donations, or

it’s dedicating a portion of your profits to charity, supporting the education

volunteer hours, the impact can be enormous. And the best part? It’s not just

of a child in need, or creating a culture of giving within your team, each effort

about giving back; it’s about building a company culture rooted in compassion,

adds up to something truly powerful.

service, and a genuine desire to make the world a better place.

Your company has the potential to be a force for good, inspiring others to

Sponsor a Child

do the same. So, why not start today? Let’s build a future where businesses

There's something incredibly powerful about changing the life of a child. As

lead the way in creating a more humanitarian world—one where success is

the founder and director of Be Humanitarian, I’ve had the privilege of seeing

measured not just by what we achieve but by the positive impact we leave

firsthand how sponsorship transforms lives. Watching children go from

behind.

shy, scared, and struggling with illiteracy to becoming brave, confident, and

Connect with Tobie and Be.Humanitarian: https://linktr.ee/behumanitarian

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Best Holistic Life December 2024

DAILY SELF-CARE RITUALS TO EASE OVERWHELM AND ANXIETY

BY SHANNON KAISER

It’s an intense time of the year, and it can feel even heavier, espe-

3. Use cards as self-care and self-love tools.

cially for empaths (highly sensitive people), caretakers, teach-

Using tarot and oracle cards as a spiritual practice has become

ers, and healers. If you spend much of your time caring for, rais-

more mainstream, and it doesn’t have to be “woo-woo.” Using

ing, and looking after others, don’t forget to carve out time for

them as a self-care process can help ease worry. The intentions

personal nourishment.

we bring to everything we do matter. For me, a commitment to

All the racing around and trying to finish your to-do lists and

my mental, spiritual, emotional, and physical well-being means

checking them twice can make for an overwhelmed central

a daily practice that connects me to my intuition and the support-

nervous system.

ive energies all around us, and oracle cards help me do that daily.

It’s important to have calming tools to help you navigate one of

4. Feel your feelings.

the most hectic times of the year. Self-love is vital, and caring for

I always tell my clients that how they feel is more important than

yourself daily is easier when you have rituals in place.

how they look. You can’t shame yourself into feeling better. If

1. Be compassionate toward yourself.

you spend your time focusing on the outside and how you look at

What you say to yourself about yourself matters most. Start to

others and worry about what other people think of you, you will

treat yourself as a friend and speak kindly to yourself. Forgive

always be disconnected from your true self. The real you thrive

yourself for feeling off track or for not being where you want to

within. The days of performative “love” showing up in the world

be, and celebrate all that you can do.

and presenting that you are okay (when you really feel horrible

2. Connect to nature.

inside) will no longer fly moving into the new year. If you really

Our ancestors understood the harmonizing effects of connecting

want to thrive, focus on your inner world and tend to your mental,

with Earth daily. You, too, can tap into this healing support by

emotional, and physical health.

grounding yourself. Grounding, sometimes referred to as “earth-

5. Release resentments.

ing,” is when you put your bare foot on the earth, sand, grass, or

Letting go of resentment will help you feel more connected to your

dirt and connect with elements of nature. This can also include

best self. If you are harboring hurt feelings or feel wronged, ask

sun or forest bathing. Investing in grounding blankets or crystals

yourself if it is more important to be right or happy (from A Course

is another easy way to connect to earth energy.

in Miracles). As you close out the year, focus on what resentment

D a i ly S e l f - C a r e R i t u a l s t o E a s e O v e r w h e l m a n d A n x i e t y

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you can release to free yourself emotionally and mentally

aspect of your life, from eating and chewing your food to

from all past burdens.

taking longer walks with your dog. Slow down to enjoy

6. Trust your heart and align it with your

the sweetness of life.

mind.

10. Release what no longer serves you.

instincts are one of the most powerful life forces in your

Life is a balancing act of holding on and letting go. I wake

life. When you tune into them and trust them, they will

up every morning and ask what I need to release or let go of

not only save you from unhealthy situations but will lead

to get to where I want to go. Paying attention to the balanc-

you to true fulfillment, purpose, and authentic pleasure.

ing act of letting go will help you feel happier and freer.

Your heart knows what your head has yet to figure out.

11. Listen to your body.

7. Focus on quality instead of quantity.

Your body is a tool for happiness. No matter what your

Sometimes, we feel overwhelmed by the physical stuff in

condition is now, it can guide you to ultimate health. Tune

our lives. If you feel frustrated, stuck, or overwhelmed,

in to the wisdom and nudges of your body. This will help

consider decluttering and keeping only what makes you

you feel stronger, happier, and healthier.

feel good.

Recognize that everything you experience reflects your

8. Turn your lack of mindset into love.

inner state.

Pay attention to where you feel lacking in your life. For

The next time you find yourself fixating on your own flaws

example, if you want more money, you might be focus-

or comparing yourself to others in social situations, feel-

ing on quantity or how little you currently have and how

ing like everyone in the room is better looking, funnier,

much everything is costing you. Instead, shift to the qual-

or smarter than you, it’s time for a gut check. Pause and

ity of experiences you want in your life and what you are

tune into what doesn’t feel right inside. Here’s the secret:

already grateful for, and watch the abundance pour in.

That inner nagging feeling—not the actual insecurity you

9. Slow down.

are obsessing about—is your real problem.

Rushing around and trying to squeeze so much into your day may be causing unnecessary stress. Try to slow down

Connect with Shannon:

and watch how things transform. This includes every

https://linktr.ee/shannonkaiserwrites

A D VERT

NEW GUIDANCE FROM GAIA ORACLE DECK

PRACTICES AND AFFIRMATIONS FROM SPIRIT ANIMALS

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F r o m B a r S o a p t o K - B e a u t y : My U n e x p e c t e d J o u r n e y t o S k i n c a r e E x p e r t i s e

FROM BAR SOAP TO K-BEAUTY: MY UNEXPECTED JOURNEY TO SKIN CARE EXPERTISE

BY JUDY HAHN

Who would have thought that the girl who once used a bar of

tion, thanks to the latest “must-try” recommendation from a

soap as her entire skincare regimen in her 30s would evolve

friend or wellness guru. I was constantly searching for some-

into a skincare educator? Yes, that was me—formerly a cham-

thing that would make a noticeable difference, but often, these

pion of the “one-soap-fits-all” approach, now navigating the

products just gathered dust.

complex world of skin care with more grace than my old soap

The skincare market is, let’s face it, overwhelming. There are

dispenser ever had.

solutions for acne, rosacea, hyperpigmentation, dry skin, oily

Even in the early days of being a health coach, I educated clients

skin, fine lines, expression lines, crepey lids, saggy jowls—

about the importance of their skin—the largest organ in our

you name it. It felt like I needed a PhD just to understand the

body. The skin is like that friend who always knows everything

differences between retinoids, Vitamin C, the acids and green

about everyone. It really is our “billboard” to the world. What-

tea extract. And don’t get me started on the “day vs. night”

ever is going on in our body is showing up through our skin—

products—apparently, they think your skin needs a completely

acne, rosacea, dry or oily skin. And, with no filtering system,

different product at different times of the day.

what goes on it doesn’t just stay on it; it enters the bloodstream

In the midst of this chaotic skincare landscape, a friend shared a

and affects overall health.

K Beauty company that had just come to North America with me,

As I advanced and became a Functional Wellness Coach, it became

Riman, and let me tell you, it was a game-changer. K-beauty,

more obvious that women were getting sick partially from

or Korean beauty, is a skincare philosophy that’s almost like

what they were using on their skin, from hormone disrupters

a lifestyle, taught from a young age and deeply embedded in

to toxic chemicals that were entering the body, all in the name

Korean culture. It’s not just about slathering on products; it’s

of beauty. I realized that if I was going to help my clients, that

about treating your skin with the same care and attention you’d

had to include what to use on their skin, and I had to step up

give to a prized plant.

my game and start trying different products myself.

The philosophy behind K-beauty revolves around creating a

Enter the world of “healthy” skincare systems. In my quest

balanced, radiant complexion through a multi-step routine. A

for a more sophisticated routine, I tried one “miracle” prod-

typical K-beauty regimen can include up to 10 steps: cleans-

uct after another, spending a small fortune, looking for the

ing oil, foaming cleanser, exfoliator, toner, essence, serums,

holy grail of skin care. My bathroom cabinet began to look

oil sprays, moisturizer, sunscreen, and sometimes a sleeping

like a skincare museum filled with bottles of serums, creams,

mask. It’s like skincare choreography—each step is meant to

and elixirs. Each month, a new product would join the collec-

complement the others, creating a harmonious routine.

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Now, as someone who was finally accustomed to a four-step routine

now dedicate time each evening to my skincare ritual. The evening

(cleanser, toner, eye cream, moisturizer, and done), the idea of a

routine has become a cherished part of my wind-down process. I

ten-step regimen seemed almost laughable. I pictured myself strug-

light a candle, diffuse essential oils, and take the time to savor each

gling to fit all these steps into my already-packed schedule, so my

step, massaging my face and enjoying the process.

first response was I would never have time to do all these steps,

The morning routine mirrors the evening, but it’s the evening ritual

and if this is the routine twice a day, I can tell you now, it will never

that truly stands out. It’s my time to transition from the hustle and

happen. My Type-A personality braced for impact, preparing for

bustle of the day to a more relaxed state, preparing my mind and

a month of frustration before these K-beauty products joined the

body for restful sleep. What was once a daunting nine-step proce-

other unused bottles in my cabinet.

dure has become a soothing and integral part of my self-care.

But, as with any new regimen, I decided to give it a fair shot. After

While my journey from bar soap to Riman, the #1 Korean skin care

all, I had promised myself and my clients that I would give the same

product, may seem like a radical transformation, it’s a testament to

courtesy to these Riman products as I had to all those other recom-

how our approaches to wellness and self-care evolve. Embracing a

mendations from friends. So, I took the plunge and committed to

detailed skincare routine like K-beauty has not only enhanced my

the full nine-step routine, knowing in the back of my mind that

skin but also added a layer of mindfulness to my daily life. It is a way

they would likely end up as another beautiful but unused relic in an

of honoring myself to view self-care as much more than a chore,

already overflowing medicine cabinet.

but rather an ancient ritual with holistic benefits.

To my surprise, after a month of dedicated use, my skepticism

So, if you’re like me, and the idea of a nine-step skincare routine

started to wane. My bathroom counter had become a shrine to this

seems a bit over-the-top, I encourage you to approach it with an

new routine, and I couldn’t ignore the results. The before-and-af-

open mind. Like any good habit, it may take time to adjust, but the

ter pictures were enough to convince me that the Riman was not

benefits are well worth it. Remember, your skin is more than just a

just another fleeting trend, it was my new best discovery. The regi-

surface—it's a reflection of how you care for yourself from the inside

men was working, and I felt more connected to my skincare routine

out. Embrace the journey, enjoy the process, and let your skin—and

than ever before. And, knowing that this 72-year-old face was look-

your spirit—shine.

ing at least ten years younger, my confidence level was also at an

Check out the picture of my one-month results using the Riman

all-time new high.

products and visit my website to learn more about them for yourself.

Integrating the Riman products into my lifestyle was more than just a beauty routine; it became a part of my overall wellness strategy.

Just as I make time for exercise, meditation, and healthy cooking, I

Connect with Judy: https://linktr.ee/judybrierhahn

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THE AFTERLIFE FREQUENCY World-renowned 4th generation psychic medium, near-death experiencer, and Oxford-educated attorney Mark Anthony, JD, The Psychic Explorer® bridges the divide between faith and science in this fascinating afterlife exploration, taking you around the globe, from the cosmic to the subatomic, and into the human soul itself.

Combining physics, neuroscience, and riveting true stories, this book explains the scientific basis for Consciousness, Near-Death Experiences, Shared Death Experiences, and all forms of After Death Communication.

For more information on The Afterlife Frequency, Mark’s webpage and YouTube channel go to: www.AfterlifeFrequency.com

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Best Holistic Life December 2024

THIS HOLIDAY SEASON, GIVE THE GIFT OF LIGHT

BY ANDREW MERCEIN

The holidays are a time of joy and celebration, but for many people, the ambi-

feel safe, who feel seen, heard, and, above all, valued are the building blocks

ent festivity illuminates something we feel is missing—a spotlight on things

of resilient communities. And those communities, in turn, weave together to

we wish we had but don’t. Sometimes, life circumstances mean that we aren’t

form the fabric of a unified nation.

able to get together with the people we love. Some people may feel like they

Even if someone insists they’re all right, be there for them. There are count-

don’t have a family to come back to at all.

less reasons why they might not be open about their struggles: perhaps they

For such people, the intimate, familial nature of holiday celebrations can lead

fear being a burden and putting their sorrows onto someone else. Maybe they

to feelings of isolation. It doesn’t help that—in the northern hemisphere, at

don’t want to be seen as “weak,” unable to let go of archaic ideals of lone

least—the holidays arrive just as winter descends upon the world, bringing

warriors fighting losing battles against all odds, like Atlas holding the entire

short days and long nights. Sometimes, as the world turns away from the sun,

world upon his shoulders. It could be that they don’t want to admit that they’re

it isn’t just the earth that falls into shadow, but the people living in it.

not okay for fear that once they do, their anxieties will become real as if they

It doesn’t help that, for many, the true meaning of the holidays has been swept

aren’t real enough already.

away in a tide of materialism. What we call “the season of giving” is not about

Whatever their reasoning, you can’t force someone to let you in against their

things—although the commercialization that permeates every facet of the

will. You can, however, let them know that they don’t have to shoulder the

holiday season could mislead you into thinking it was—but instead about

weight of uncertainty and fear alone. Sometimes, that knowledge is enough.

values: family, community, and charity, which, unlike materialism, lead to

It’s an incredibly isolating thing to find yourself in a world full of strangers,

actual fulfillment.

especially at a time of year when everyone else appears to be joyful.

If buying gift after gift feels hollow, that’s because it often is. Of course, giving

The greatest gift we can give one another is to be kind and gentle and to

and receiving gifts is one of the fabled love languages, but not everyone speaks

remember that everyone is fighting a hard battle. We are so often our own

that particular language. And besides, the beauty in a gift comes from the fact

harshest critics, and we ought not to compound that in others by piling on to

that you see someone in something, or vice versa- not because the time of year

each other. Don’t give people cause to believe those critical voices, but instead,

necessitates that you buy it for them.

be why they know not to listen to them.

The unfortunate truth is that societal pressure to spend makes the holidays

Give the Gift of Light

an extremely stressful time for many. Keep that in mind if you don’t receive

This holiday season, be the reason someone else sees good in the world, even

the gift you expected from someone or feel guilty because you won’t be able

if—especially if—you can’t see it yourself. Check-in on your loved ones and

to give as much as you want. Have compassion for yourself and each other,

the people in your community. Lend them a compassionate ear. Let them speak

and remember that there are other, just as (or even more) meaningful ways

and be heard so they know that they’re valued and that they matter. If you

to give someone a gift, including:

see someone struggling, offer to help- even something as simple as carry-

• Quality Time: Spending undistracted time with them.

ing the groceries in for a neighbor can reignite someone’s faith in humanity.

• Handwritten Letters: Expressing, in words, why they’re special to you.

You never know who is in need of a lift. If you admire someone, tell them what

• Baked Goods: Putting in the effort to bake a special treat.

it is you appreciate about them. It might just be exactly what they needed to

• DIY Crafts: Creating something artistic and personal.

hear at that moment.

• Personalized Playlists: Make a playlist of songs that remind you of them.

People often say, “Be the change you wish to see.” In a similar vein, when

There are countless ways to express love and appreciation that don’t require

you’re in a dark place, be the light you cannot see in the world. You just might

breaking the bank.

find that, in reflecting your light, the people you shine upon will illuminate

It’s not the “season of savings,” but the season of saving each other.

the darkness for you.

In my work at the Mental Health Television Network, I’ve spoken with

If you’re one of the people struggling this holiday season, please know that

hundreds of medical professionals, wellness experts, and real, everyday

you’re not alone. There are resources to help - and you’ll find that when you

people. I consistently hear that folks are struggling now more than ever. There

ask for help, you’ll receive it. Just as the face of the world will, in time, turn

is a creeping hopelessness that permeates every aspect of our lives, seeping

back towards the sun and flood the earth with light, I promise that light will

into the foundations of society and challenging the structural integrity of our

shine upon you once again.

institutions. A hollow, empty structure cannot withstand much weight, and people are buckling against the unceasing pressure of existence. Those who

Connect with Andrew: https://linktr.ee/andrewmercein

Th i s H o l i d a y S e a s o n , G i v e t h e G i f t o f L i g h t

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HOW MUCH DO YOU LOVE CLOVE? GET READY TO FIND OUT WHY YOU SHOULD BE STOCKING UP ON THIS WONDER OIL!

Immunity Booster Clove has been shown to be effective at removing and preventing infections. Its antibacterial, antifungal, and antiviral properties make it ideal for supporting and protecting your immune system. In fact, clove was used as part of a blend with oranges to strengthen your immune system during the plague. Clove was also used as a valuable drawing salve because it can pull infections out of tissues.

Pain Relief Let's face it: we all experience pain throughout our lives. One of the best things to have in your back pocket is as many options to reduce pain as possible. Clove's natural anti-inflammatory, antioxidant, and analgesic properties are ideal for pain relief. It has the ability to numb the area it comes into contact with, making it a go-to for oral pain relief. Please keep in mind that clove is a hot oil and, as such, needs to be diluted. Upon use or contact with hands as well avoid contact with your eyes.

Hormonal Rest One of my favorite things about supporting and improving your health is finding holistic options. Clove is one of those unique situations where it can do more than most people think. It has the ability to help naturally detox the liver and thyroid. Most people don't know that the liver plays a huge role in balancing your hormones. When the liver becomes over-taxed, it pushes the extra workload onto the adrenals, kidneys, and thyroid. Any extra work can cause the connected organs to shut down. In turn, this leads to a plethora of health issues. All of these only support

stock.adobe.com | dariaustiugova & ClaudiK

the need to detox the liver, and clove is one of the best options to do just that.

How much do you love Clove?

Spicy Clove Mouthwash • 1/2 cup high-proof vodka • 10 drops Clove essential oil • 5 drops Peppermint essential oil • 1 teaspoon xylitol Directions: In a small glass bottle or jar, combine the high-proof vodka, Clove essential oil, and Peppermint essential oil. If desired, add 1 teaspoon of xylitol or stevia to the mixture for a slightly sweet taste. This step is optional and can make the mouthwash more palatable. Close the bottle tightly and shake it well to ensure the essential oils are mixed evenly with the alcohol.

After brushing your teeth, pour a small amount of the Spicy Clove Alcohol-Based Mouthwash into a cup. Swish the mouthwash around your mouth and between your teeth for about 30 seconds to 1 minute. Spit out the mouthwash into the sink.

Avoid swallowing it.

Note: As this recipe contains alcohol, it acts as a natural preservative. You can store this mouthwash for an extended period.

Restorative Clove Essential Oil Face Mask • 2 tablespoons bentonite clay • 1 tablespoon raw honey • 2 drops Clove essential oil • 1 teaspoon rosehip oil • 1 teaspoon plain yogurt Directions: In a small bowl, combine the bentonite clay, raw honey, Clove essential oil, rosehip oil, and plain yogurt. Stir the mixture thoroughly to create a smooth and consistent paste. Cleanse your face and neck with warm water. Apply the restorative face mask evenly over your face and neck, avoiding the eye area.

Leave the mask on for about 10-15 minutes. During this time, you may feel a gentle tingling sensation due to the properties of Clove essential oil.

After the allotted time, rinse the mask off with lukewarm water.

Gently massage your skin in circular motions as you rinse to take advantage of the exfoliating properties of the yogurt. After patting your skin dry, follow up with your favorite moisturizer to lock in hydration.

Note: It's recommended to perform a patch test before applying the mask to your entire face, especially if you have sensitive skin. The tingling sensation caused by the Clove essential oil is normal, but if you experience any discomfort, remove the mask immediately.

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WHEN YOU FEEL LIKE YOU'RE NEVER ENOUGH? FIND CONFIDENCE AND CLARITY THROUGH SOMATIC YOGA

BY PA R I N A Z S H A M S

Wh e n Y o u F e e l L i k e Y o u ' r e N e v e r E n o u g h ? F i n d C o n f i d e n c e a n d C l a r i t y Th r o u g h S o m a t i c Y o g a

It was Christmas Eve, and I was heading to the airport after a long shift at

The Turning Point: Discovering Somatic Yoga

work. I was in my early twenties, working an intensive wilderness therapy

One of the most powerful shifts I made was incorporating daily somatic

job on the Big Island of Hawaii. It was fulfilling work, but not the kind my

yoga into my routine. You’ve probably heard of yoga before, the ancient

parents envisioned for me.

practice from India that’s often seen as a way to strengthen the body. But

As I drove to the airport from the little house in Hilo, dressed in polished

somatic yoga is different. It’s not about body image, building strength,

clothes that looked nothing like the dirty, sweaty ones I’d worn in the field

or even a soothing practice that might lull you to sleep (not that there’s

just thirty minutes before, I rolled through the more perfect, important

anything wrong with that!).

version of myself I would present to my parents. But, as the car in front

Somatic yoga is a powerful blend of stillness and movement that brings

of me suddenly stopped at a light, I spilled my green smoothie all over

you into the present. It’s similar to practices like Tai Chi in that it

myself.

emphasizes the connection between the body and mind to enhance self-

“Of course. You can never get it right.” I let out a defeated whisper to

awareness.

myself.

Unlike the powerful poses or flowing sequences you see in typical yoga

My car rolled through the next light as I, unable to think about how to

classes, somatic yoga focuses on simple yet deeply effective movements

fix the situation, gave way to the loud voices of judgment that always

and still postures that help release stored emotions stuck in your body’s

reminded me I could have chosen a different path—a path my parents

nervous system.

would have been proud of—that pounded in my head.

As one of my guests put it during a retreat, “This isn’t hot-girl yoga.” It’s

I parked my car at the airport and got out, covered in green smoothie. So

a practice that takes as long as it does to make your frothy-oat-milk-latte,

much for the polished look. Another attempt to please my parents ended

and it feels incredible.

in defeat.

Why Somatic Yoga Is Worth It

As it went, I missed my flight because TSA decided to shut down early.

Think of your nervous system as a carbon copy receipt of your brain’s

After a futile attempt to negotiate my way onto the plane, I watched it

memories. Even when your mind moves on, your body remembers. I often

depart without me. As the plane lifted off without me, covered in smoothie

say during my Somatic Yoga retreats, “The body remembers what the

and shame, the familiar sting of disappointment settled in—not just

mind forgets.”

because I missed the flight, but because I knew I was letting my family

This practice has not only relaxed my muscles and calmed my nervous

down once again.

system but has also helped me release the internalized shame, judgment,

"How does one not plan properly and end up late for a flight?!" my

and self-doubt that were holding me back.

mother’s voice cut through the phone, sharp enough to make me want to

Another powerful benefit of somatic yoga is that it leads to the creation of

crawl into a hole and disappear.

a conscious community. This is a group of people who accept you as you

The next day, I finally made it home, surrounded by the usual family

are rather than expecting something from you. When you’re surrounded

traditions and the happy faces of my siblings.

by people who see and support you without judgment, it fundamentally

But despite the warmth of the holiday, I couldn’t shake the twinge of

changes how you show up in that space.

separateness. I was part of this family, yet I never felt like I was quite

You become less guarded and more vulnerable, and in that openness,

good enough.

you start to see yourself and the possibilities for your life differently. My

That’s been the story of my life; always striving, always falling short.

relationships have become more meaningful, and I’ve learned that true

Living far away in Hawaii seemed easier. At least there, I could control

connection comes from being authentic, not perfect.

what they saw and how much of me my family could critique.

“As long as you keep secrets and suppress information, you are

This feeling, I’ve learned over the years, is far more common than it feels

fundamentally at war with yourself.” - Bessel van der Kolk

when you’re experiencing it. Many high-achieving women and men

Feel Free and Worthy. You don’t have to carry the weight of others’

appear confident and driven on the outside yet are secretly overwhelmed

expectations any longer. You can choose to live for yourself, to embrace

and doubt themselves as they search for deeper meaning and freedom.

who you are, and to celebrate the progress you’ve made, no matter how

This comes from existing in a world that often defines success by the

imperfect it may seem. This is your journey, and it’s time to honor it.

milestones we achieve rather than what we naturally bring to the table.

To take the next step, join me at my retreat this March. There, you will

For years leading up to that Christmas, the nagging sense that I wasn’t

release built-up judgment, shame, and self-doubt and reconnect with

enough permeated every area of my life, especially around my family.

your true essence.

But I realized that only kept me stuck. In the months following that

Connect with Parinaz: https://linktr.ee/shamspari

Christmas vacation, I took a key step that changed my self-confidence and redefined my relationship with my family in positive ways.

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E m o t i o n a l I n t e g r a t i o n : R e p r o g r a m m i n g Y o u r B o dy ’ s A r c h i t e c t u r e

EMOTIONAL INTEGRATION:

REPROGRAMMING YOUR BODY’S ARCHITECTURE B Y A Z LY N N B E R R Y Ringing In A New Year:

“That’s okay

Navigating Seasonal Pressures.

That’s the terror of knowing what this world is about

This time of year is always tinted by the magic of change. With

Watchin’ some good friends screamin’, ‘Let me out’

cheer and festive lights, comes the pressures of family—the

Pray tomorrow gets me higher

need to showcase the best versions of ourselves and inevitably

Pressure on people, people on streets”

face our perceived failures amongst the court of our peers. It’s

—“Under Pressure” by David Bowie

such a common experience that even pop music draws from its

I promise that this is an invitation, a call to integrate the pieces

pressures. As David Bowie and Freddy Mercury put it in “Under

of you that have been long hidden. Creating opportunities for the

Pressure”:

inner child to reclaim the parts of themselves too busy trying to “Pressure pushin’ down on me Pressin’ down on you, no man ask for

feel safe in a world unfair.

A Conversation With Your Inner Child:

Under pressure that brings a building down

Breaking Free From Feeling Broken

Splits a family in two, puts people on streets

In Family Patterns.

Mm-ba-ba-beh, mm-ba-ba-beh Dee-day-da, ee-day-da”

Client: I’m so tired of feeling like I’m not enough, trying to prove I’m not broken. Being around my family opens it up again.

This time of year has a way of bringing us all to our knees—in

Me: Just because a situation triggers protective behavior doesn’t

tears and joy, in faith, or in prayer—it humbles us all, creating a

mean you’re broken. It means there is a problem in the family

time of reflection and preparation for the new year.

system that encourages you to suppress yourself. So sit down and

Designing Emotional Balance:

calmly tell that little girl inside of you that it may have taken me a

How Emotional Architecture Helps

while, but I’m here. I've got us, and this big scary thing is noth-

You Thrive Under Pressure.

ing compared to who we have become. I know it’s scary, but are

Every emotion is direct guidance to level up our lives, find balance,

you ready to try something different? You’re not alone. I’ve got

and become the best versions of ourselves. My name is AzLynn. I

us, and the full version of us is so much more capable. Are you

am an Alignment and Embodiment Guide. I specialize in repro-

ready? I am here now! ‘

gramming the Emotional Architecture of the body. I’ve spent

I’ve been leaning hard into this lately, and that feeling of being

over 16 years helping people heal from chronic pain as a Neuro-

innately valuable keeps growing every time because my inner

muscular Therapist. Now, I help people find the core of their pain

child is seeing herself listened to, prioritized, and stood up for!

and transform their longest-held, unprocessed emotions to ignite

Client: YYYAAAAAAASSSSSSS!

transformation. When choosing change, It’s easy to feel the pres-

Me: And just like that, you’ve got me crying… lol.

sure and get stuck, feeling like you are broken.

Client: I needed that so much. Thank you; I love you.

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Sometimes all we need is a little extra support in a place where we never had it before and if that's you I am here for you. It is funny how the smallest connection within ourselves can reunite pieces of ourselves with the fullness of who we are. When that part is free from protecting us, is when the playful and open version of you gets to reintegrate.

The Body’s Wisdom: Understanding The Physical Response To Emotional Misalignment.

Your body knows when your mind and your emotional actions are out of alignment with who you are. Your body seems to have a master kill switch and can turn off your ability to reason when doing something that it feels is emotionally unsafe.

That’s why we get stuck and struggle to process something in our lives. It’s easier to retell an old story of hurt or harm if the emotional energy is still stuck in your body, playing out in our actions or behaviors.

From Suppression To Integration: Overcoming Instinctive Reactions.

Having these subconscious mechanisms take over can make you feel broken.

When, in reality, it’s usually an instinctive reaction from an environment that causes you to suppress your needs in unhealthy ways. You’re not broken—you just learned to suppress your intuition, and you’re ready to integrate and be fully supported.

While these moments can feel difficult, they always arrive when you are ready, trust that you are ready. So often we bypass ourselves out of believing our intuition, the body’s instinct, blaming past experience. It’s by the soft dim gaslight that we get to learn to fully show up for ourselves. It’s where we build strength, learn, and listen to the parts of ourselves that have been hidden away, that we learn to live in the light.

Diamonds From Pressure: Finding Wisdom in Life’s Challenges.

This is the nature of emotional integration: it’s bringing the body and mind back into alignment so the fullness of who you are can take precedence and action in life.

“Insanity laughs under pressure, we’re breaking Can’t we give ourselves one more chance?

Why can’t we give love that one more chance?

Why can’t we give love, give love, give love?”

—“Under Pressure” by David Bowie As the season’s pressures weigh on, reflect on the changes you wish to make, and remember: pressure creates diamonds out of dust. In the same way, the challenges you face carve wisdom and experience out of your life’s journey.

Elevate & Explore Your Next Stage Of Transformation With Me. If you're ready to explore having support, join me in the last Elevation Session of the year by clicking the link or visiting the QR code. Embrace this transformation with grace, Let the pressures of life refine you, not break you, as you step into the new year.

Connect with AzLynn Berry: https://linktr.ee/azlynnberry

E m o t i o n a l I n t e g r a t i o n : R e p r o g r a m m i n g Y o u r B o dy ’ s A r c h i t e c t u r e

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How you and your pet can live longer together

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HOW YOU AND YOUR PET CAN LIVE LONGER TOGETHER

BY DOUGLAS MULHALL Ruby was my ocean swimming mate while I was writing Discovering the Nature of Longevity, and you can see her in the accompanying photo from the back cover of the book. In August, after a life well lived, she died at the age of 12. Her legacy lives on in surprising ways that affect us all.

Ruby’s life inspired me to continue working on healthy longevity because companion animals can and should live longer and healthier than most do today, especially considering all the love they give us and the grieving we experience when they pass away after a too-short life. Their health affects our emotional health.

This deep connection has led to major breakthroughs in longevity – ahead of advances for humans, yet closely linked to our own healthy lifespans.

Longevity: From Dogs to Humans Some dogs and cats are known to live healthy lives well into their 20s. Researchers are studying what they have in common, with some surprising results.

• No longevity therapy has received regulatory approval for humans, but it’s happened for dogs. In 2023, the U.S. FDA conditionally approved a drug for extending the lifespan of large dogs by inhibiting a type of growth hormone that also affects humans. The drug was developed by the company Loyal, and the first of several versions will come to market in 2025. In dogs, results show faster than humans, due to faster dog aging. As a result, regulatory approvals for human therapies could be accelerated by dog clinical trials.

Loyal is partnering with a pharmaceuticals company to bring the therapy to humans.

What dog owners can do: Loyal opened its clinical trial enrollment for large dogs. You can find more information on the website listed at the end of this story.

• Pets are considered part of the family, so why give them food that’s “unfit for human consumption”? Authoritative veterinary books are now recommending that food for dogs should be prepared by owners with the same care as human food, using similar rules like avoiding highly processed or contaminated foods. For dogs, this means high-quality protein sources, appropriate fat content, essential vitamins and minerals, and adequate hydration. Humans benefit from a diet rich in fruits, vegetables, lean proteins, and whole grains. Dogs have a long history of mixing meat and non-meat sources, including vegetables and fruits scavenged from human settlements, so they often share more with our own diet than many people think. Both species can benefit from calorie restriction and intermittent fasting, which have been linked to increased lifespan in various studies.

What dog owners can do: to learn more, read books like The Forever Dog and its new companion cookbook.

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• Regular physical activity seems a no-brainer, but it’s now

retinal structure and function, offering promise for treating

shown to be even more vital for improving cardiovascu-

similar conditions in humans like retinitis pigmentosa.

lar health, weight management, and cognitive function in

• Connective and Elastic Tissue Disorders. Conditions such as

pets and humans. For dogs, this includes daily LONG walks

osteoarthritis in dogs and horses and tendon injuries in horses

(not just to the corner to pee), play sessions, and swim-

have provided valuable insights into similar human disor-

ming or other low-impact activities, especially for large

ders, leading to improved therapies for both species. One of

dogs prone to joint problems. Ruby and I used to swim in

the outstanding examples of shared disorders is calcific tendi-

the ocean all seasons, where she’d practice “rescuing” me.

nitis, which especially affects athletic dogs and humans. A

What dog owners can do: Adapt your exercise routine to

2022 study evaluated the use of mesenchymal stem cells for

cross over with your pet.

treating osteoarthritis in dogs. The results showed significant

• Diverse sensory experiences play a vital role in cognitive

improvements in pain, mobility, and quality of life, suggest-

health and extending lifespan. This can involve puzzle toys,

ing potential applications for human osteoarthritis treatment.

training sessions, and new environments and experiences.

The Future of Companion Animal Longevity Research

Scent diversity is important for dogs due to their greater

Therapies developed for humans and animals together are just

sense of smell, which tells them stories about where they’re

getting started compared to their vast potential. One of the

walking. Those sometimes infuriatingly frequent pauses on

least-known health challenges shared by companion animals

a walk can be one of the more important things for their

and humans is the elastic fiber that drives every step we make

health. Similarly, humans benefit from other types of life-

and every breath we take. I call it the elasticity of life due to its

long learning, social interactions, and new experiences.

profound effects on everything we do. This fiber drives move-

What dog owners can do: Vary the areas where you walk

ment and flexing of most arteries and organs, including breath-

your dog. Don’t drag them away if they want to stop and

ing, pumping blood, and having sex. In dogs and cats, the elastic

smell.

degrades more rapidly than in humans, providing an acceler-

Companion Animals and Human Diseases

ated window into ways of restoring the fiber. To learn more

Medical conditions, especially in dogs, often mirror the genetic

about the elastic of life, visit the website link at the end of this

diversity, environmental factors, and disease progression seen

story. See also “Keeping your body flexible is taking a new

in human patients, so dogs are excellent candidates for studying

turn” July Issue, and chapters 9 & 12 of Discovering the Nature

disease progression and new therapies for humans. As always,

of Longevity.

these studies need to be done under veterinary care with owner

Companion animals are much more reliable patients than lab

consent!

rats when it comes to predicting results in humans, because

• Cancer. Dogs, cats, and humans have cancers in common,

companions share the same environments as humans and live

including

much longer than lab rats (see Breaking the Mouse Barrier in

lymphoma,

osteosarcoma,

and

melanoma.

Researchers in 2023 evaluated a nanoparticle-based drug

the October issue).

delivery system for treating osteosarcoma in dogs. It demon-

By harnessing the power of the human-animal bond and the

strated enhanced tumor targeting and reduced side effects

similarities in our shared diseases, researchers are paving the

compared to conventional chemotherapy.

way for a deeper understanding of complex health conditions,

• Cardiovascular. Heart conditions such as dilated cardiomyop-

ultimately benefiting patients of all species.

athy in dogs and hypertrophic cardiomyopathy in cats share similarities with human heart diseases. A 2021 study exam-

Connect with Douglas: www.natureoflongevity.com

ined the use of cardiac stem cells derived from canine hearts to treat dilated cardiomyopathy in dogs. The therapy showed

This article was prepared by the author in collaboration with

improvements in cardiac function and reduced fibrosis, indi-

Perplexity.ai References: Johnson et al., Veterinary Research,

cating potential for treating human heart failure.

2022 Smith et al., Nature Communications, 2023 Brown et al.,

• Eye disorders like dry eye, cataracts, and glaucoma are

Circulation Research, 2021 Davis et al., Science Translational

common in both humans and companion animals. Research-

Medicine, 2022 Lee et al., Nature Nanotechnology, 2023 Wilson

ers in 2023 investigated a novel gene therapy approach for

et al., Cancer Research, 2021 Martinez et al., Clinical Cancer

treating retinal degeneration in cats. The therapy preserved

Research, 2022 Thompson et al., Nature Medicine, 2023

How you and your pet can live longer together

113

SOMETHING THAT SILENTLY LIMITS OUR LIVES IS FINALLY BEING OVERCOME. The book answers these questions for popular audiences: • What is hidden stress?

• How does it limit our healthy lifespan?

• How is the damage being reversed when nutrition, exercise, and standard therapy don't work?

• Why are diabetes heart patients who received a widely available therapy living longer and better?

• How are Peripheral Artery Disease patients being saved from amputations of their limbs?

• Why does the elastic that makes our heart, arteries, and skin flexible degrade, and how is it restored?

• Which vitamins and supplements formula has been improving heart health for decades?

• How are life-threatening aneurysms being repaired?

• What are the trillions of programmed packages in our body that cause and prevent illness?

• How is our environment telling our genes what to do, and can we control that?

• How do our homes and offices trigger hidden stress or prevent it?

• Who is investing in solutions, and what's coming down the pipe?

In this book, Douglas Mulhall makes it clear that magical "cures" aren’t here yet. Instead, the damage is being prevented and reversevd while cures are being found. This buys us the most important thing: time.

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Gluten-Free

Vegan

Dairy-Free

SEASONAL RECI P ES TO H EL P Y OU LIVE Y OUR B EST LIFE !

ENJOY NATURES GITFS TO HELP YOU LIVE YOUR GIFTST SENJOY NATURE'S BEST TOLIFE! HELP YOU

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LIVE YOUR >BEST LIFE!?

DR. DEE

stock.abobe.com | Schizarty

C R E AT E D BY -

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SEASONAL RECIPES TO HELP YOU LIVE YOUR BEST LIFE! C R E AT E D BY -

DR. DEE

SWEDISH SAFFRON BUNS Se rves 1 2 For the dough:

1 teaspoon vanilla extract

kitchen towel, and let it rise in a warm place for 1 hour, or until doubled in

2 cups gluten-free all-purpose flour

For the filling:

size. While the dough is rising, prepare the filling by mixing together the coco-

1 packet (7g) instant yeast

1/4 cup coconut sugar

nut sugar, ground cinnamon, and melted coconut oil in a small bowl. Once the

1/4 cup coconut sugar

1 tablespoon ground cinnamon

dough has doubled in size, punch it down and divide it into 12 equal portions.

1/2 teaspoon salt

2 tablespoons melted coconut oil

Roll each portion of dough into a rope about 6 inches long. Flatten the ropes

1/4 cup melted coconut oil

For the glaze:

slightly with your hands. Place a small amount of the filling mixture along the

1/2 teaspoon ground saffron

1/4 cup powdered sugar

center of each dough rope. Roll the dough around the filling to form a bun

3/4 cup unsweetened almond milk, 1-2 tablespoons unsweetened almond

shape, pinching the seams closed. Place the buns on a baking sheet lined with

warmed

parchment paper, leaving space between each bun to allow for rising. Cover

milk

the buns with a clean kitchen towel and let them rise for another 30 minutes.

Directions:

Preheat your oven to 350°F (175°C). Once the buns have risen, bake them

In a large mixing bowl, combine the gluten-free flour, instant yeast, coconut

in the preheated oven for 15-20 minutes, or until golden brown. While the

sugar, salt, and ground saffron. Add the melted coconut oil, warmed almond

buns are baking, prepare the glaze by mixing together the powdered sugar

milk, and vanilla extract to the dry ingredients. Mix until a dough forms. Turn

and almond milk until smooth. Remove the buns from the oven and let them

the dough out onto a lightly floured surface and knead for 5-7 minutes, or

cool slightly. Drizzle the glaze over the warm buns.

until smooth and elastic. Place the dough in a greased bowl, cover with a clean

Seasonal Recipes to Help you Live Your Best Life!

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WARM BUCKWHEAT BEET SALAD Glute n - Fre e , Ve g a n, Ser ves 6 For the salad:

For the lemon herb dressing:

Directions:

1 cup buckwheat groats

1 teaspoon Dijon mustard

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

2 cups water

1/4 cup olive oil

Rinse the buckwheat groats under cold water. In a medium saucepan, bring the

3 medium beets, peeled and diced

1 tablespoon agave nectar

water to a boil. Add the rinsed buckwheat groats, reduce the heat to low, cover,

2 tablespoons olive oil

2 tablespoons fresh lemon juice

and simmer for about 10-12 minutes, or until the water is absorbed and the

Salt and pepper, to taste

1 teaspoon minced garlic

buckwheat is tender. Remove from heat and let it sit covered for 5 minutes.

4 cups baby arugula

Salt and pepper, to taste

Fluff the cooked buckwheat with a fork and set aside. In a large bowl, toss the

1/2 cup chopped nuts

1 teaspoon chopped fresh thyme

diced beets with olive oil, salt, and pepper until evenly coated. Spread the beets

Fresh thyme leaves, for garnish

out in a single layer on the prepared baking sheet. Roast in the preheated oven for about 20-25 minutes, or until the beets are tender and slightly caramelized. Remove from the oven and let them cool slightly. In a small bowl, whisk together all the ingredients for the lemon herb dressing until well combined.

In a large salad bowl, combine the cooked buckwheat, roasted beets, baby arugula, and chopped nuts. Drizzle the lemon herb dressing over the salad and toss gently to coat. Garnish with fresh thyme leaves before serving.

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HONEY THYME FIG MOCKTAIL Ser ves 6 For the mocktail:

For the sugar rim:

6 ripe figs, stemmed, quartered

2 tablespoons coconut sugar

2 tablespoons honey

1 tablespoon water

1 tablespoon fresh thyme leaves

For garnish:

2 cups coconut water

Fresh thyme sprigs

Ice cubes

Slices of fresh figs

Directions: Prepare the sugar rim: In a shallow dish, mix together the coconut sugar and water until well combined. Dip the rims of 6 glasses into the sugar mixture to coat them evenly. Set aside. In a small saucepan, combine the quartered figs, fresh thyme leaves, and honey. Cook over medium heat, stirring occasionally, until the figs soften and release their juices, about 5-7 minutes. Remove from heat and let cool slightly. Once cooled, transfer the fig mixture to a blender or food processor. Blend until smooth and well combined. Divide the fig puree evenly among the sugar-rimmed glasses. Fill each glass with sparkling water or soda water until almost full. Stir gently to combine. Add ice cubes to each glass, if desired. Garnish each mocktail with fresh thyme sprigs and slices of fresh figs.

CINNAMON PEAR BAKED OATS Se rves 6 2 cups rolled oats 1 teaspoon ground cinnamon 2 ripe pears, peeled and diced 1/4 teaspoon ground nutmeg 2 tablespoons maple syrup 1/4 teaspoon salt 2 cups unsweetened almond milk 1 teaspoon vanilla extract 1/4 cup chopped walnuts Maple syrup, for drizzling

Directions: Preheat your oven to 375°F (190°C). Grease a baking dish or line it with parchment paper. In a large mixing bowl, combine the rolled oats, diced pears, maple syrup, ground cinnamon, ground nutmeg, and salt. Stir until well combined. Pour in the almond milk and vanilla extract, and mix until all the ingredients are evenly incorporated. Transfer the mixture to the prepared baking dish, spreading it out evenly. Bake in the preheated oven for 35-40 minutes, or until the oats are cooked through and the top is golden brown. Once baked, remove from the oven and let it cool for a few minutes. Serve the cinnamon pear baked oats warm, topped with chopped walnuts if desired, and a drizzle of maple syrup.

Seasonal Recipes to Help you Live Your Best Life!

119

STRAWBERRY LINZER COOKIES Serve s 1 2 For the cookies:

Directions:

1/4 cup coconut flour

Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper

2 cups almond flour

and set aside. In a large mixing bowl, combine the almond flour, coconut flour,

1/4 cup coconut oil, melted

melted coconut oil, maple syrup, vanilla extract, and a pinch of salt. Mix until

1 teaspoon vanilla extract

a dough forms. If the dough is too crumbly, you can add a little more melted

1/4 cup maple syrup

coconut oil. Roll out the dough between two sheets of parchment paper to

Pinch of salt

about 1/4 inch thickness. Use a cookie cutter to cut out an even number of

For the filling:

cookie shapes. For half of the cookies, use a smaller cookie cutter to cut out

1 cup strawberries, frozen

a small shape in the center (these will be the top cookies).Carefully transfer

2 tablespoons chia seeds

the cookies to the prepared baking sheet and bake in the preheated oven for

1/2 teaspoon vanilla extract

10-12 minutes, or until golden brown around the edges. Remove from the

2 tablespoons maple syrup

oven and let cool completely. While the cookies are cooling, prepare the filling. In a small saucepan, combine the chopped strawberries, chia seeds, maple syrup, and vanilla extract. Cook over medium heat, stirring occasionally, until the strawberries break down and the mixture thickens, about 5-7 minutes.

Remove from heat and let cool, then blend smooth. Once the cookies and filling are completely cooled, spread a thin layer of the strawberry filling onto the bottom cookies. Place the top cookies over the filling to create sandwiches.

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Seasonal Recipes to Help you Live Your Best Life!

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CHOCOLATE PEAR LOAF Ser ves 12 For the chocolate pear loaf: 2 cups gluten-free all-purpose flour 1/2 cup unsweetened cocoa powder 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/2 cup coconut sugar 1/4 cup maple syrup 1 cup unsweetened almond milk 1/4 cup melted coconut oil 1 teaspoon vanilla extract 2 ripe pears Vegan chocolate chips

For the chocolate sauce: 1/4 cup unsweetened cocoa powder 2 tablespoons melted coconut oil 1/4 cup maple syrup 2 tablespoons unsweetened almond milk 1 teaspoon vanilla extract Pinch of salt

Directions: Preheat your oven to 350°F (175°C). Grease a 9x5-inch loaf pan with coconut oil or line it with parchment paper. In a large mixing bowl, whisk together the gluten-free flour, cocoa powder, baking powder, baking soda, and salt until well combined. In another bowl, mix together the coconut sugar, maple syrup, melted coconut oil, almond milk, and vanilla extract until smooth and well combined. Pour the wet ingredients into the dry ingredients and stir until just combined.

Be careful not to overmix. Peel the pears and cut them in half lengthwise. Use a spoon to remove the cores and seeds. Slice each pear half thinly lengthwise, keeping the slices intact. Pour half of the batter into the prepared loaf pan and smooth it out with a spatula. Place the pear slices on top of the batter in a single layer, pressing them down slightly. Pour the remaining batter over the pears and smooth the top. Bake in the preheated oven for 45-50 minutes, or until a toothpick inserted into the center comes out clean. While the loaf is baking, prepare the chocolate sauce. In a small saucepan, whisk together the cocoa powder, maple syrup, melted coconut oil, almond milk, vanilla extract, and salt over medium heat until smooth and well combined.

Remove from heat and set aside. Once the loaf is done baking, remove it from the oven and allow it to cool in the pan for 10 minutes. Then transfer it to a wire rack to cool completely. Drizzle the chocolate sauce over the cooled chocolate pear loaf. Optionally, sprinkle vegan chocolate chips on top for extra chocolatey goodness. Slice the loaf and serve with additional chocolate sauce on the side, if desired.

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LENTIL SHEPHERD’S PIE Se rves 6 For the lentil filling:

2 stalks celery, diced

is absorbed. While the lentils are cooking, place the chopped potatoes in a

1 cup dried green or brown lentils, 1 teaspoon dried thyme

large pot and cover with water. Bring to a boil over high heat, then reduce the

rinsed

Salt and pepper to taste

heat to medium-low and simmer for 15-20 minutes, or until the potatoes are

2 cups vegetable broth

1 teaspoon dried rosemary

fork-tender. In a large skillet, heat the olive oil over medium heat. Add the

1 tablespoon olive oil

For the mashed potato topping:

diced onion and cook for 3-4 minutes, until softened. Add the minced garlic,

2 cloves garlic, minced

4 large potatoes, peeled and chopped

diced carrots, and diced celery, and cook for an additional 5 minutes, until the

1 onion, diced

1/4 cup unsweetened almond milk

vegetables are tender. Add the cooked lentils, frozen peas, dried thyme, dried

2 carrots, diced

2 tablespoons vegan butter

rosemary, salt, and pepper to the skillet with the cooked vegetables. Stir well

1 cup frozen peas

Salt and pepper to taste

to combine and cook for another 2-3 minutes. Taste and adjust seasoning as needed. Drain the cooked potatoes and transfer them to a large mixing bowl.

Add the almond milk, vegan butter, salt, and pepper. Mash the potatoes until

Directions:

smooth and creamy. Transfer the lentil filling to a 9x13-inch baking dish and

Preheat your oven to 375°F (190°C). In a medium saucepan, combine the

spread it out evenly. Spoon the mashed potatoes over the top of the lentil fill-

lentils and vegetable broth. Bring to a boil, then reduce the heat to low, cover,

ing and spread them out evenly with a spatula. Bake in the preheated oven

and simmer for 20-25 minutes, or until the lentils are tender and the broth

for 20-25 minutes, or until the mashed potatoes are lightly golden on top.

Seasonal Recipes to Help you Live Your Best Life!

FIG & FETA FLATBREAD Serve s 4 For the flatbread:

4-6 fresh figs, sliced

4 gluten-free flatbreads or naan

2 cups arugula

breads

For the balsamic glaze:

1 tablespoon olive oil

1/4 cup balsamic vinegar

1/2 cup vegan feta cheese, crumbled

1 tablespoon maple syrup

Directions: Preheat your oven to 375°F (190°C). In a small saucepan, combine the balsamic vinegar and maple syrup. Bring to a simmer over medium heat, then reduce the heat to low and let it cook for about 5-7 minutes, or until it thickens slightly.

Remove from heat and set aside. Place the flatbreads on a baking sheet lined with parchment paper. Brush each flatbread with olive oil. Evenly distribute the vegan feta cheese crumbles over the flatbreads. Arrange the sliced figs on top of the vegan feta cheese. Place the baking sheet in the preheated oven and bake for 8-10 minutes, or until the flatbreads are crispy and the cheese is slightly melted. Remove the flatbreads from the oven and let them cool slightly.

Top each flatbread with a handful of fresh arugula. Drizzle the balsamic glaze over the arugula.

SPANISH SALMOREJO SOUP Se rve s 6 6 ripe tomatoes 1 small cucumber, peeled, diced 2 cloves garlic, minced 1 small red bell pepper, seeded, diced 2 slices gluten-free bread, crust removed, cubed 1 tablespoon red wine vinegar 2 tablespoons olive oil Salt and pepper, to taste 6 eggs Fresh basil leaves, for garnish

Directions: Bring a medium pot of water to a boil. Gently add the eggs and cook for 6 minutes for a soft-boiled egg. Once done, transfer the eggs to a bowl of ice water to stop the cooking process. Peel the eggs carefully and set aside. Meanwhile, prepare the soup base. In a blender, combine the tomatoes, cucumber, red bell pepper, minced garlic, gluten-free bread cubes, olive oil, and red wine vinegar. Blend until smooth and creamy. Season the soup with salt and pepper to taste. If the soup is too thick, you can add a little water to reach your desired consistency. Chill the soup in the refrigerator for at least 30 minutes before serving. To serve, ladle the chilled salmorejo soup into bowls. Slice the softboiled eggs in half and place one half on top of each bowl of soup. Garnish with fresh basil leaves, if desired, and serve immediately.

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STRAWBERRY OATMEAL BAKED BARS Se rves 6 For the baked oatmeal bars:

with 6 tablespoons water (flaxseed

oats, baking powder, ground cinnamon, and salt. In a separate bowl, whisk

2 cups rolled oats

egg)

together the almond milk, maple syrup, flaxseed egg, and vanilla extract until

1 teaspoon baking powder

1 cup diced strawberries

well combined. Pour the wet ingredients into the dry ingredients and stir until

1/2 teaspoon ground cinnamon

For the vanilla cream cheese

everything is evenly combined. Gently fold in the diced strawberries until they

1 teaspoon vanilla extract

frosting:

are evenly distributed throughout the mixture. Transfer the mixture to the

Pinch of salt

1/2 cup vegan cream cheese, softened

prepared baking dish and spread it out evenly. Bake in the preheated oven for

1 cup unsweetened almond milk

2 tablespoons maple syrup

25-30 minutes, or until the edges are golden brown and a toothpick inserted

1/4 cup maple syrup

1 teaspoon vanilla extract

into the center comes out clean. While the bars are baking, prepare the vanilla

2 tablespoons ground flaxseed mixed

cream cheese frosting. In a small mixing bowl, whisk together the softened vegan cream cheese, maple syrup, and vanilla extract until smooth and creamy.

Directions:

Once the oatmeal bars are done baking, remove them from the oven and let

Preheat your oven to 350°F (175°C). Grease or line an 8x8 inch baking dish

them cool completely in the baking dish. Once cooled, spread the vanilla cream

with parchment paper and set aside. In a large mixing bowl, combine the rolled

cheese frosting evenly over the top of the bars.

Seasonal Recipes to Help you Live Your Best Life!

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LENTIL SLOPPY JOE Ser ves 4 1 cup dry brown lentils 2 cups vegetable broth 1 tablespoon olive oil 14 oz can crushed tomatoes 1 small onion, diced 2 cloves garlic, minced 1 red bell pepper, diced 1/2 teaspoon smoked paprika 1 carrot, grated 4 gluten-free hamburger buns 1 tablespoon tomato paste 2 tablespoons maple syrup 1 tablespoon coconut amino 1 tablespoon apple cider vinegar Salt and pepper, to taste 1 teaspoon chili powder Optional toppings: sliced avocado, chopped cilantro, sliced jalapeños

Directions: Rinse the lentils under cold water and drain them. In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are tender and most of the liquid is absorbed. Drain any excess liquid and set aside. In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook until softened, about 5 minutes. Add the minced garlic and cook for an additional 1 minute, until fragrant. Add the diced red bell pepper and grated carrot to the skillet. Cook for about 5 minutes, until the vegetables are softened. Stir in the tomato paste and cook for 1 minute, stirring constantly.

Add the cooked lentils, crushed tomatoes, maple syrup, coconut amino, apple cider vinegar, chili powder, smoked paprika, salt, and pepper to the skillet. Stir well to combine.

Reduce the heat to low and let the mixture simmer for about 10-15 minutes, stirring occasionally, until it thickens and flavors meld together. While the mixture is simmering, lightly toast the gluten-free hamburger buns or sandwich bread if desired. Once the lentil sloppy joe mixture is ready, spoon it onto the bottom halves of the hamburger buns or sandwich bread. Top with optional toppings such as sliced avocado, chopped cilantro, or sliced jalapeños, if desired. Place the top halves of the buns or bread on top.

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TRADITIONAL NORWEGIAN ALMOND PIE Se rves 1 2 For the crust:

1/2 cup coconut sugar

up the sides of the prepared pie dish to form the crust. Use the back of a spoon

1 1/2 cups almond flour

1/4 cup cornstarch

or your fingers to press it firmly. Bake the crust in the preheated oven for 10-12

1/4 cup coconut oil, melted

1/2 cup almond flour

minutes, or until lightly golden brown. Remove from the oven and set aside

2 tablespoons maple syrup

1/4 cup vegan butter, melted

to cool. In a saucepan, whisk together the almond milk, coconut sugar, and

1/2 teaspoon vanilla extract

1 teaspoon almond extract

cornstarch over medium heat until the sugar has dissolved and the mixture

Pinch of salt

Sliced almonds for garnish

starts to thicken. Reduce the heat to low and stir in the almond flour, melted

For the filling:

vegan butter, and almond extract. Continue to cook, stirring constantly, until

1 cup almond milk

the mixture thickens and becomes smooth and creamy. Pour the almond filling

Directions:

into the baked pie crust and spread it out evenly with a spatula. Sprinkle sliced

Preheat your oven to 350°F (175°C). Grease a 9-inch pie dish and set aside.

almonds over the top of the pie for garnish. Bake the pie in the preheated oven

In a mixing bowl, combine the almond flour, melted coconut oil, maple syrup,

for 20-25 minutes, or until the filling is set and the top is lightly golden brown.

vanilla extract, and a pinch of salt. Mix until well combined and the mixture

Remove from the oven and let cool completely before slicing and serving.

resembles coarse crumbs. Press the crust mixture evenly into the bottom and

Seasonal Recipes to Help you Live Your Best Life!

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MACA HOT CHOCOLATE BOMBS Se rve s 6 For the chocolate shells:

Pinch of cinnamon

for about 10 minutes to allow the chocolate to set. Once the chocolate shells

2 cups dairy-free dark chocolate chips 2 tablespoons maple syrup powdered

have hardened, carefully remove them from the mold and set them aside. To

1 tablespoon maca powder

1/2 cup collagen peptides

make the hot chocolate filling, combine all the dried ingredients into a bowl

For the hot chocolate filling:

For decoration:

and mix well. Feel free to add in some of the marshmallows to the coco powder

2 cups powdered coconut milk

Vegan marshmallows

mixture. Then pour it into the chocolate shells, filling each cavity almost to

1/2 teaspoon vanilla extract

Crushed nuts

the top. If desired, add a few vegan marshmallows, crushed nuts, or shred-

2 tablespoons cocoa powder

Shredded coconut

ded coconut on top of the hot chocolate filling. Once all the chocolate shells

1/4 tsp maca powder

are filled, gently reheat the remaining melted chocolate mixture and use it to seal the bombs by spreading a thin layer of chocolate around the rim of one

Directions:

shell and then pressing another shell on top. Place the filled chocolate bombs

In a heatproof bowl, melt the dairy-free dark chocolate chips in the microwave

in the refrigerator for about 10 minutes to allow the chocolate to set and the

in 30-second intervals, stirring between each interval until fully melted. Stir in

bombs to fully harden. To enjoy, simply place one chocolate bomb in a mug

the maca powder until well combined. Using a spoon or a small pastry brush,

and pour hot dairy-free milk over it. Stir until the chocolate shell melts and

coat the cavities of a silicone mold with the melted chocolate mixture, making

the hot chocolate filling is fully mixed.

sure to cover the bottom and sides evenly. Place the mold in the refrigerator

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CAJUN CHICKEN RICE CASSEROLE Ser ves 6 1 lb boneless, skinless chicken breasts, cubed

1 red bell pepper, diced 2 cups low-sodium chicken

14 oz can diced tomatoes, drained

1 green bell pepper, diced

1 tablespoon Cajun seasoning

Salt and pepper, to taste

2 tablespoons olive oil, divided

1 cup long-grain white rice

1 onion, diced

Fresh parsley, chopped, for garnish

2 cloves garlic, minced

Directions: Preheat your oven to 375°F (190°C). In a medium bowl, toss the chicken pieces with the Cajun seasoning until evenly coated. Heat 1 tablespoon of olive oil in a large oven-safe skillet or casserole dish over medium-high heat. Add the seasoned chicken and cook until browned on all sides, about 5-6 minutes. Remove the chicken from the skillet and set aside. In the same skillet, add the remaining tablespoon of olive oil. Add the diced onion and bell peppers and cook until softened, about 4-5 minutes. Add the minced garlic and cook for an additional 1-2 minutes.

Stir in the rice and cook for 1-2 minutes, until lightly toasted. Pour in the chicken or vegetable broth and diced tomatoes, and season with salt and pepper to taste.

Stir well to combine. Bring the mixture to a simmer, then reduce the heat to low.

Cover and cook for 15-20 minutes, or until the rice is cooked through and the liquid is absorbed. Once the rice is cooked, return the cooked chicken to the skillet and stir to combine. Transfer the skillet or casserole dish to the preheated oven and bake for 15-20 minutes, until the casserole is heated through and the top is lightly golden.

POMEGRANATE PEAR SALAD Se rves 6 For the salad:

For the pear champagne vinai-

6 cups mixed baby spinach

grette:

1/4 cup chopped pecans

1 teaspoon Dijon mustard

1 large ripe pear, thinly sliced

1/4 cup extra-virgin olive oil

1/4 cup sliced red onion

1 tablespoon agave nectar

1/2 cup pomegranate seeds

2 tablespoons champagne vinegar

1/4 cup crumbled dairy-free feta 1 tablespoon fresh lemon juice cheese

Salt and pepper, to taste

Directions: In a small bowl, whisk together all the ingredients for the pear champagne vinaigrette until well combined. Set aside. In a large salad bowl, combine the mixed salad greens, sliced pear, pomegranate seeds, chopped nuts, sliced red onion, and dairy-free feta cheese. Drizzle the pear champagne vinaigrette over the salad and toss gently to coat all the ingredients evenly.

Seasonal Recipes to Help you Live Your Best Life!

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YELLOW LENTIL CURRY Ser ves 6 1 tablespoon coconut oil Salt and pepper, to taste 1 onion, diced 3 cloves garlic, minced 1 tablespoon grated ginger 2 tablespoons yellow curry paste 1 cup vegetable broth 14 oz can coconut milk 1 cup dried red lentils, rinsed, drained 2 medium carrots, sliced 1 medium potato, diced Fresh cilantro, chopped 1 cup cauliflower florets Cooked rice or quinoa, for serving 1 cup spinach leaves

Directions: Heat coconut oil in a large pot over medium heat.

Add the diced onion and cook until softened, about 5 minutes. Add minced garlic and grated ginger to the pot, and cook for another 1-2 minutes until fragrant. Stir in the yellow curry paste and cook for 1 minute to release its flavors. Pour in the coconut milk and vegetable broth, and stir to combine.

Bring the mixture to a simmer. Add the rinsed red lentils, sliced carrots, diced potato, and cauliflower florets to the pot. Stir to combine. Cover the pot with a lid and let the curry simmer for about 20-25 minutes, or until the lentils and vegetables are tender, stirring occasionally. Once the lentils and vegetables are cooked, add the spinach leaves to the pot and stir until wilted. Season the curry with salt and pepper, to taste. Serve the yellow curry with lentils hot, garnished with chopped cilantro, and accompanied by cooked rice or quinoa.

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NONTOXIC BEAUTY & THE CLEANWASHING SCAM

4 TIPS TO AVOID LIES ABOUT YOUR BEAUTY AND SELF-CARE PRODUCTS

BY MUNEEZA AHMED

My three girls and I wear more makeup during the holidays than

the norm. Many brands will make claims of “clean,” “non-toxic,”

any other time. There are so many social events and celebrations,

“vegan,” “cruelty-free,” and “organic.” Dig deeper; read ingre-

and we enjoy treating ourselves to self-care products and being

dient lists and contact the companies directly to confirm that they

creative with our style during the grey days of winter.

fully disclose all ingredients in the products you purchase. That

But which products are truly safe to use? If you’ve been follow-

is the only way to be sure that you have transparency before you

ing the conversation around clean beauty, you might be confused

buy. Stay away if the brand you are interested in does not have an

about the truth regarding the best nontoxic options. Just like the

ingredient list disclosed, or they make it hard to get to on their

greenwashing done by virtually every corporation that wants to

website.

appear environmentally friendly, every beauty company wants to

TIP 2: WATCH OUT FOR METALS

pretend like their products are toxin-free. There’s a lot of clean-

It may seem strange to imagine metals in your makeup, but

washing going on.

they are far more common than most people realize. Metals give

I’m here to tell you that when it comes to cosmetics, there are

cosmetics like lipstick their brilliance of color. Just as metals in

truly clean products that are safe to use, and there are toxic prod-

tattoo ink reflect light and cause tattoos to “pop” on the skin

ucts that are harmful to use. Whether or not you believe parabens

(information first shared by leading health author Anthony

are dangerous doesn’t change the fact that most beauty products

William, the Medical Medium), metals in lipsticks and nail polish

contain harmful ingredients.

create the vibrant colors we expect.

LOOPHOLES AND LIES

For decades, toxic lead was added to lipsticks worldwide due to

Here’s the truth: the beauty industry is virtually unregulated.

the shine it gave to the product on women’s lips. As recently as

It may surprise you that companies are only legally required to

2007, a consumer advocacy group provided test results reveal-

disclose some product ingredients. The “trade secret” loophole

ing hazardous lead levels in almost two-thirds of lipsticks on

also allows cosmetics companies (especially fragrance compa-

the market, including major brands like Christian Dior, L’Oreal,

nies) to hide naughty additives they don’t want consumers to

and Cover Girl. Government regulators continue to test for toxic

know about.

metals like cadmium, arsenic, chromium, cobalt, mercury, and

As long as the companies can legally justify hiding ingredients

nickel.

to prevent their competitors from having their secret, propri-

Toxic heavy metals in the body are a significant root cause of

etary formulas, they don’t have to tell you what’s in their prod-

countless symptoms that affect women disproportionately to

ucts, even if they are toxic.

men, and their inclusion in cosmetics is one reason why. Look out

TIP 1: READ EVERY LABEL AND DIG DEEPER

for and avoid iron oxides, titanium oxides, bismuth, lead acetate,

It’s essential to read every label. As customers demand more

chromium, sodium hexametaphosphate, thimerosal, and hydro-

transparency, it’s becoming more common for beauty brands to

genated oils.

disclose all ingredients in their products voluntarily, but it’s not

Nontoxic Beauty & the Cleanwashing Scam

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TIP 3: LIMIT YOUR EXPOSURES

oil and mix it with your favorite blend of essential oils. Most

In this world, avoiding toxins in our beauty and self-care prod-

perfumes mimic natural scents - why not go for the real thing?

ucts is virtually impossible. And that’s okay, as long as we under-

Or seek out clean beauty companies like Living Libations, my

stand the truth and how to make the best possible choices. We

favorite brand, for their premade face oils, sun protection prod-

can avoid or limit our use when we know the most toxic products.

ucts, perfumes, and more. Their Raven Maven mascara is one of

One common exposure to harsh ingredients is hair dyes. With-

my favorite products. I also love Jane Iredale’s liquid eyeliner,

out strong chemicals, hair dyes are ineffective—there’s simply

the organic lipstick and foundation sticks from Ogee, and Zuii’s

no way to alter the color of your hair without them permanently.

organic blush. Two more brands at the top of my list are Strange

Some of the worst ingredients in hair dyes are formaldehyde and

Invisible by Alexandra Balahoutis and Ffern from the U.K. for

paraphenylenediamine (PPD, for short)—known carcinogens—

botanical and clean fragrances.

ammonia, phthalates, parabens, and resorcinol. Seek products

THE POWER OF CHOICE

that do not contain these ingredients as much as possible, and

When we know the truth, we can make informed decisions about

avoid gluten-containing dyes if you are sensitive to gluten.

what we put in and on our bodies daily. That empowerment means

Consider limiting your hair color appointments to reduce your

everything in an increasingly toxic world. There may be times

toxic exposure, or explore natural hair color products that may

when you want to treat yourself to a new hair color when your

be unfamiliar. Henna is a natural hair dye that typically lasts for

health is strong, while there may be other times when you know

around two months. Some find that it behaves differently from

your body would prefer to stay away from harsh chemicals—being

conventional hair dyes and choose not to use it, but I recommend

able to choose from an informed place makes all the difference.

doing a henna test to see if it works for you! TIP

It’s not about shutting ourselves away from the world and not

4: USE NATURAL ALTERNATIVES

interacting with anything that harms us. But doing what we can

Thankfully, natural alternatives to conventional and toxic beauty

to limit our exposure to harmful ingredients and using them

products are growing. One of the easiest and most powerful ways

only when we are aware of our choice can make all the difference

to support your health is to avoid all fragrance products where

between feeling our best and our worst.

you don’t know the exact ingredients. Conventional perfumes are

So often, it’s corporate secrecy that trips us up, especially when

highly toxic and may even be worse for you than smoking ciga-

it comes to women’s health. Women have the right to thrive, and

rettes. They lower the immune system, contaminate the liver and

companies are responsible for letting us know what they’re sell-

brain, and pollute the air around you. If you want to learn more,

ing and how it might impact our health. Let’s end this year feel-

and I suggest you do, watch the documentary Stink!, directed by

ing empowered by the knowledge available to us and move into

Jon J. Whelan.

2025, ready to take on any challenges with grace and strength.

A fantastic alternative is to make your perfume at home using a small amount of liquid carrier oil like coconut or sweet almond

Connect with Muneeza: https://muneezaahmed.com/links/

Nontoxic Beauty & the Cleanwashing Scam

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THE BIKINI MODEL CHEAT SHEET

BY ELIZABETH MARSHALL

Th e B i k i n i M o d e l Ch e a t Sh e e t

135

When it comes to perfecting physiques, bikini models are the pros. Liter-

Protein is used to make these repairs. Protein is the essential macronutrient to

ally, their body is their profession, and they put everything into creating that

turn your workouts into super-shaply gains, which makes it a super import-

perfect aesthetic. But what do bikini models eat to achieve this look?

ant part of the bikini model diet.

Needless to say, achieving a bikini model body isn’t a walk in the park. It’s

A bikini model will use lean protein to grow her gains. Lean protein contains

a carefully balanced combination of determination, dedication to the gym,

less fat, so it’s less calories per gram, a high protein content, and is easy for

and a killer diet.

your body to digest.

Eating well might sound simple, but it takes a ton of grit, planning, and

Every meal should contain a healthy portion of protein so your body has

commitment to achieve this kind of physique. If you’ve ever wondered what

enough in its system to maintain and grow muscle.

bikini models eat, I’m here to spill the secrets.

Optimal amounts of protein are between 1.4 and 2.0 g of protein per kg of body

What do bikini models eat?

weight. Studies show that for the best muscle-growing results, you should

Now, you might think that to achieve this kind of body, you need to go to

aim to consume this macronutrient over the course of the day, in around 5-6

extreme measures. Well, fear not! You can get the results you’re looking for

sittings.

in a healthy, safe way.

Why go complex?

While you’ll have to measure your macro intake and weigh out the foods you

One of the most important things to learn about nutrition is how to use your

eat, you’ll be nourishing your body with all the right stuff. (155)

carbs to your advantage. We’ve mentioned before that complex carbs are

To get there, you need to have a plan—both with your workouts and with your

packed full of vitamins and goodness compared to simple, refined carbs. But

food. We’ve all heard the phrase abs are made in the kitchen, and that’s defi-

what does this mean for your body and your workouts?

nitely the case with fitness models.

Complex carbs get their name because they’re made up of long, complicated

There are plenty of fad diets and companies out there promising you fat loss

chains. This takes more time to break down in the body, giving you a slower

results, but the reality is that there are no secret tricks or life hacks to a bikini

release of energy.

model diet. You just need to be strict, plan out your food intake, and stick to it.

This is perfect if you’re looking for optimal gym performance. A slower release

Understanding food

of energy will give you enough energy to power you through a longer work-

A bikini body is the result of some serious food knowledge. To achieve this kind

out. Whether you’re lifting weights or smashing a killer cardio HIIT session,

of physique, you need to understand how food fuels your body. Once you’ve

you need the right energy to get the most out of it.

got that, you can start using your diet to power your workouts, improve your

How much do bikini models eat?

physique, and burn fat.

Well, that depends on their phases. When they’re building muscle, a bikini

The foundation of this is these three essential macronutrients:

model will be on a high protein, high carb diet, and a calorie surplus. When

Protein: This macro helps you build and maintain muscle. It’s an amino acid

they’re cutting to that super toned, stage-ready look we’re used to seeing,

that’s used by your body to repair and grow your muscles after you work out.

they’ll be in a calorie deficit. During this time, they’ll be eating plenty of

Fat: Your body needs fat as part of a balanced, healthy diet. It helps the body

protein to maintain muscle mass and cut fat.

absorb certain vitamins to keep you in great shape.

Everything they eat will be ‘clean’. That just means as healthy and vita-

Carbohydrates: These foods give you the energy your body needs to function.

min-packed as possible.

Whether that’s keeping your heart pumping or helping you smash a work-

For example, a bowl of oats is a healthy slow-release carb, brimming with

out, carbs are essential.

fiber, vitamins, and minerals. It might have the same carb content as a choc-

If you’re a fan, a client, or have an interest in this article, you probably already

olate bar, but this treat won’t have any of the healthy components of the bowl

know what these macros are.

of oats. Refined sugars in the chocolate will also give you a quick energy spike

However, there’s more to it than just knowing what’s going into your body.

and a pretty nasty crash rather than a clean boost that lasts.

Bikini models need to plan a careful ratio of their macros. By balancing out

These are often referred to as ‘empty carbs’ because you’re not really getting

these nutrients and finding the right calorie intake, you can build muscle, lose

any benefit from them, just calories. The trick to replicating this diet is to keep

fat, and power workouts to achieve that perfect physique.

it clean, find the right amount of calories for you, and stick to it.

To do this, bikini models will generally aim to eat lean protein, complex carbo-

The final word

hydrates, healthy fats and vegetables.

Once you’ve got these tips down and your food is properly planned out, achiev-

Now I hear you. Eating healthy is one thing, but how do you achieve that super-

ing a bikini model physique is within reach. No doubt, a lot of work goes into

toned physique? How much of this stuff do bikini models really eat?

crafting this coveted physique, but when done right, it can be achieved in a

Perfecting protein

safe and healthy way. If you’re ready to take on the challenge, use this guide

You can’t sculpt that amazing bikini body muscle without protein. Every time

and see if you can perfect your nutrition and physique.

you go to the gym or even carry your groceries to the car, you’re creating tiny microtears in your muscle. Your body then adapts to this new strain by repairing the fibers to strengthen and grow your muscles.

Connect with Elizabeth: www.ThighsOverThirty.com

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UNLOAD AND UNLEASH: TURNING MESSES INTO WINS

BY THERESA BYRNES

Finding Peace When Life Throws Too Many Curveballs

The first step in managing these situations is to embrace the

Life is unpredictable. Just when you think you have every-

reality of life’s unpredictability. When you expect challenges

thing under control, you get thrown a curveball—or maybe

to arise, you’re better equipped to handle them without feel-

five—leaving you reeling.

ing blindsided.

Picture this: your water main breaks and suddenly you’ve

It’s easy to slip into a mindset of “Why me?” when things go

got no water for a couple of days, and you can’t drive out due

wrong, but it only adds to the emotional burden. Instead trying

to the repair trucks, your laptop dies, your social media gets

to accept life’s ups and downs as part of the human experience,

hacked, and to top it off, your alternator goes out in your car,

normalizing things that don’t always go as planned, it becomes

leaving you stranded. You manage to keep it together, but then

easier to move on to the next step: unloading. #resilience

you get sick and suddenly, it’s all just too much. That was me!

2. The Unloading Zone: A Temporary Sanctuary

What do you do when life becomes overwhelming? What do

The Unloading Zone is your safe space to release the chal-

you do when your “I’ can handle this...” bag breaks?

lenging emotions from life’s challenges. It’s where you can

Welcome to what I'm calling the "Unloading Zone," a mental

give yourself permission to feel everything without judgment

and emotional space where you allow yourself to vent, scream,

or suppression. In this zone, it’s okay to be angry, frustrated,

cry, and release pent-up emotions.

sad, or even scared

The KEY is to visit the Unloading Zone, but not to stay there.

The key is to let yourself experience these emotions fully, BUT

It’s all part of homeostasis—getting your system back to

only for a limited time. Imagine the Unloading Zone as a rest

“normal.” Reset, Release, and Revive.

stop on a long journey. The Unloading Zone is not a destina-

Here's What You Need to Know:

tion; it’s a temporary sanctuary where you can let off steam

1. Life Keeps “Lifing”: Embrace the Real.

before continuing your journey.

It's important to acknowledge that life is full of unexpected

3. Vent, Scream, Cry: The Power of Emotional Release

challenges and that no one is immune to stress, disappoint-

When you enter the Unloading Zone, don’t hold back.

ment, or the occasional catastrophe.

Vent to a trusted friend, scream into a pillow or cry until there

Unload and Unleash: Turning Messes into Wins

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are no tears left. Punch or kick the heavy bag (my fave). Emotional release is not only cathartic but also necessary for our mental health. Holding in your feelings can lead to increased stress, anxiety, and even physical illness. By allowing yourself to unload, you’re giving your mind and body a chance to reset.

Not comfortable expressing your emotions outwardly? Journal. Writing down your thoughts and feelings can be just as effective as talking them out. The act of putting pen to paper (or fingers to keyboard) allows you to process your emotions in a structured way. Plus, it creates a record of your feelings that you can reflect on later (or destroy) when you’re in a better headspace.

4. Avoiding the Trap: Don’t Live in the Unloading Zone While the Unloading Zone is a crucial part of dealing with life’s challenges, it’s important not to get stuck there. The danger lies in allowing yourself to dwell too long on negative emotions. Spending too much time in the Unloading Zone can become a mental trap, preventing you from moving forward.

To avoid this, set a time limit for your emotional release.

Give yourself a day, an hour, or even just a few minutes to fully experience your feelings, and then make a conscious decision to move on. This doesn’t mean suppressing your emotions or pretending everything is fine. It means acknowledging your feelings, processing them, and then shifting your focus to solutions and next steps.

5. Moving Forward: Finding Your Way Out Once you’ve given yourself time to unload, it’s important to start taking action Begin by addressing the immediate issues one at a time.

I got a rental car and had my car towed to a reputable shop. I bought several gallons of water to keep on hand. I called tech support to fix my laptop. I did what it took to get my social media back. And I took a day off and chilled to get over being sick.

The rule? Focus on what you can control, and let go of what you can’t. Life’s curveballs can come with a sense of helplessness, but by breaking down the challenges into manageable steps, you regain a sense of control. And as you take each action, remind yourself that you’re building resilience.

Each time you navigate a difficult situation, you’re strengthening your ability to handle the next one.

6. The Power of Perspective: Gratitude and Growth Finally, try to find the silver lining in the chaos. I was lucky enough to have friends support (and drive) me. Including the publisher of this magazine!

Gratitude doesn’t mean minimizing struggles but recognizing each challenge has an opportunity for growth. Reflecting on what you’ve learned changes our neural paths. And practicing gratitude shifts your perspective. Even on the toughest days, there’s always something to be thankful for, whether it’s a supportive friend, a lesson learned, or simply the fact that we made it through another day.

You've got this!

Connect with Theresa: https://theresabyrne.taplink.ws

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How Nutrition Influences Sleep: Unveiling the Connection

HOW NUTRITION INFLUENCES SLEEP:

UNVEILING THE CONNECTION

BY D R. TA W N I E

There is a strong link between nutrition and sleep. Numerous studies

You can still enjoy your favorite foods and drinks, but it’s wise

have shown that what and how a person eats can significantly

to moderate your intake of fatty, high-protein foods and alcohol

affect both the duration and quality of their sleep. Not consuming

close to bedtime.

adequate amounts of fat, carbohydrates, or protein has been linked

Better Options

to poor sleep quality. Additionally, both caffeine and alcohol are

I you feel the need for a bedtime snack, opt for easily digestible

known to negatively affect sleep, especially when consumed within

complex carbohydrates like whole-wheat toast or oatmeal. Overall,

two to three hours of bedtime. On the other hand, foods rich in the

maintaining healthy eating habits will support better sleep. A

amino acid tryptophan have been shown to enhance sleep quality.

diet rich in fiber, including fruits, vegetables, whole grains, and

You can improve your rest by understanding the connection

low-fat proteins, while limiting added sugars, is ideal. Foods high

between what you eat and when you eat.

in B vitamins and dairy are also beneficial for regulating sleep

Foods to Avoid:

hormones like melatonin.

High-Fat or Protein-Rich Meals: Since your digestion slows while

The antioxidants in kiwi, which contribute to its other health

you sleep, eating a heavy meal like steak shortly before bed can

benefits, may also help improve sleep. The link between antioxidant-

leave you feeling too full, leading to disturbed sleep. Foods rich

rich foods and sleep is still being explored but there’s growing

in saturated fats can also negatively impact your sleep patterns.

evidence that poor sleep correlates with lower antioxidant levels

Spicy Foods: Spicy meals can cause heartburn, making it challenging

and that restorative sleep can help replenish them. Studies have also

to lie down comfortably and fall asleep. Heartburn can also worsen

shown that obstructive sleep apnea negatively affects antioxidant

the symptoms of obstructive sleep apnea (OSA) by irritating

function and that Vitamin C, an antioxidant, can aid in treating

the airway. Additionally, spicy foods may increase your body

cardiovascular problems associated with sleep apnea.

temperature, making it harder for your body to cool down enough

Following a nutritious diet can also contribute to weight loss,

for sleep, potentially leading to disturbances throughout the night.

which may improve sleep quality and reduce the risk of daytime

Caffeine: Consuming caffeine in the late afternoon or evening can

fatigue, insomnia, and OSA.

keep you awake, as it’s a stimulant that boosts alertness. Keep in

While the connection between diet and sleep requires further

mind that caffeine can also be hidden in unexpected foods like

exploration, it is clear that sleep patterns do affect eating behavior and

chocolate and certain desserts, so it’s important to check the

how the body processes food. Adults who sleep less than seven hours

ingredients.

per night may experience increased hunger and a stronger craving

Alcohol: Although having a drink may help you unwind, alcohol

for sugary and fatty foods, leading to overeating. Inadequate sleep

can interfere with your sleep cycle. Once its effects wear off, you

can also impair the body’s ability to metabolize sugar, increasing

may wake up abruptly and find it difficult to return to a deep sleep.

the risk of obesity, type 2 diabetes, and cardiovascular issues.

Alcohol can also exacerbate symptoms of OSA.

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Specific Foods That Support Sleep Certain foods may aid sleep by providing essential nutrients or containing components like tryptophan, melatonin, serotonin, and vital vitamins that promote relaxation and sleep.

Some foods that have been linked to better sleep include: (Your shopping list should look something like this) • Tart cherry juice

• Dairy products like milk and cheese

• Tart cherry varieties, such as Jerte Valley

• Eggs

and Montmorency

• Whole grain breads

• Kiwi fruit

• Beans

• Fatty fish like salmon, tuna, mackerel,

• Pumpkin seeds

herring, sardines, trout, and krill • Oysters

• A diet rich in vegetables • Grains containing tryptophan

• Poultry Consuming simple carbohydrates that quickly convert to sugar in the bloodstream about four hours before bedtime has also been found to help some people fall asleep more quickly.

However, relying on simple carbs before bed may not be a sustainable strategy for longterm sleep improvement. Diets high in sugar and refined carbohydrates are associated with poorer sleep quality. A balanced diet with adequate carbohydrates, protein, and healthy fats is generally the most beneficial for promoting good sleep.

Specific Foods That Disrupt Sleep Certain foods, beverages, and eating habits can negatively impact sleep duration and quality. These include: • Caffeinated foods and drinks

• Foods low in tryptophan

• Alcoholic beverages

• Diets low in fiber

• Foods high in saturated fat

• Diets high in carbohydrates but low in

• High-sugar foods

fat

Additionally, skipping meals, snacking between meals or late at night, and eating large meals too close to bedtime can all interfere with your ability to sleep well.

In short, making healthy food choices can lead to better sleep, promoting overall wellness.

If you are someone you know needs further help with getting your sleep back on track, please reach out to soundsleepconsultants.com and schedule your consultation.

How Nutrition Influences Sleep: Unveiling the Connection

Oh ,my HEALTH...

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Best Holistic Life December 2024

EMBRACING TRANSFORMATION: STEP 12 OF THE NLP-POWERED JOURNEY

BY S COT T G AT ES

As the holidays are in full swing and we arrive at the final step of our 12-step

in a controlled and safe manner. It is especially effective during the holiday

journey, I want to congratulate and toast all of you who have traveled this

season, as it helps to reconcile the past with the present, allowing you to expe-

path with me. Look back and remember where you stood as we began this

rience the joy of the holidays without the weight of unresolved emotions.

journey. Pat yourself on the back. Your consistency and dedication to build-

Establish Your Timeline: Visualize your life as a timeline, stretching from the

ing yourself into the person you want to become are what got you to this point.

past to the present and into the future. Float above a traumatic memory on

Cheers to you!!!!

this timeline that resurfaces during the holidays.

Step 12, “Embracing Transformation,” marks a significant milestone in our

Revisit the Memory from a Distance: Imagine yourself hovering above this

collective effort to heal, grow, and reclaim our lives. This step is particularly

memory, observing it from a safe distance. This detachment allows you to

poignant for men who have served in the military or as first responders, as it

view the event without being overwhelmed by the emotions associated with it.

involves personal growth from what we’ve been through and embracing our

Transform the Memory: As you observe the memory, imagine surrounding it

new identity and future. Say this out loud, “I am not who I was. I am who I

with positive energy, love, and understanding. See yourself offering comfort

WILL become.” Again... Again...

to the version of you that experienced the trauma. Watch as the memory shifts,

The holiday season, especially Christmas, can be a bittersweet time for many.

becoming less intense and more integrated into your life story.

While it’s a period of joy and togetherness, it can also magnify the struggles

Anchor the Healing: As you progress along your timeline to the present,

that challenge us all. YOU ARE NOT ALONE! All human beings struggle with

anchor the feelings of healing and resolution within yourself. Visualize how

the memories of past traumas; they are human experiences. These can clash

this healing will allow you to engage more fully with the present moment,

with the festive atmosphere, creating a dissonance that is difficult to navi-

especially during the holiday season.

gate. Here are two NLP gifts from me to support you through these holidays.

By using Timeline Therapy, you can transform the impact of past traumas,

Understanding the Holiday Struggles of PTSD

allowing you to experience the holidays with a sense of peace and connection

Christmas is a time when families gather, and the emphasis is on joy, peace,

rather than isolation and pain.

and love. However, for many of us, the holidays can evoke mixed emotions:

2. The Swish Pattern:

Isolation in a Crowded Room: When surrounded by loved ones, we can feel

Redirecting Negative Patterns The Swish Pattern is an NLP technique that

utterly disconnected due to emotional numbing or overwhelming memories.

helps reprogram negative thought patterns and behaviors by replacing them

Triggered Memories: Festive sounds, sights, or even the scent of a Christmas

with positive alternatives. During the holidays, when triggers and stressors

tree can trigger flashbacks to traumatic events, making it hard to stay present.

are abundant, this technique can be invaluable in helping you maintain control

Emotional Distance: The expectation of being cheerful can feel like a heavy

over your emotions and reactions.

burden, especially when dealing with the lingering effects of PTSD, leading to

Identify the Negative Pattern: Identify a specific negative thought or behavior

feelings of guilt or shame for not being able to fully engage.

that tends to arise during the holidays, such as anxiety when entering crowded

Family Tensions: The stress of maintaining a happy façade can strain rela-

spaces or frustration with family dynamics. Make it a black-and-white image.

tionships with family members who may not fully understand the depth of

Create a Replacement Image: Next, visualize a positive, empowering alterna-

what you’re experiencing.

tive to this negative pattern. For example, imagine yourself feeling calm and

These struggles are real, and they can make the holiday season challenging.

centered in a crowded room or being patient and understanding with other

We all have some Post-Traumatic Stress. Embrace these techniques, and you

family members. Make it bright and colorful.

will navigate these challenges with greater resilience.

Swish the Images: Hold the negative image in your mind, then quickly “swish”

1. The Timeline Therapy: Healing Through the Passage of Time

it away, replacing it with the positive image. Make the positive image big and

Timeline Therapy allows individuals to heal past traumas by revisiting them

vivid while the negative image fades into the background.

E m b r a c i n g T r a n s f o r m a t i o n : S t e p 1 2 o f t h e NL P - P o w e r e d J o u r n e y

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Reinforce the Pattern: Repeat the swish several times until the positive

disappear during the holidays. Yet, when we embrace the power of our trans-

image automatically replaces the negative one in your mind. Over time, this

formation with NLP, we allow ourselves to experience more joy of the season

will rewire your brain to default to the positive pattern, reducing stress and

without being controlled by the past.

increasing your ability to enjoy the holidays.

Thank you for allowing me to be a part of your journey. If you are ready to

The Swish Pattern empowers you to take control of your mental and emotional

continue, I’ve created a private group program to support you as you take

state, enabling you to respond to holiday stressors with resilience and grace.

control of your life. This program offers personalized guidance, support from

Step 12, “Embracing Transformation,” offers a culmination of the tools and

a community of peers, and advanced NLP techniques. Join me when you’re

insights we’ve explored throughout this journey. By utilizing Timeline Ther-

ready, and embrace a future full of possibilities. Promo code: NewU25.

apy and the Swish Pattern, you can navigate the holiday season with a renewed

Happy Holidays to all of us here at Best Holistic Life Magazine!!

sense of self-compassion, resilience, and connection.

Our struggles with Post-Traumatic Stress are real, and they don’t magically

Connect with Scott: https://taplink.cc/gateswellness

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Best Holistic Life December 2024

ASK THE ANGEL:

TRANSFORMATIVE MESSAGES FOR A PEACEFUL DECEMBER

BY RACHEL CORPUS Amidst the endless loads of laundry, sending holiday cards (if you’re

“Gratitude is not the only greatest of virtues but the parent

into that), and the whirlwind of daily life, the magic of December can feel

of all the others.”

elusive. You are a master of multitasking, and that’s worth celebrating.

-Cicero

So, let’s take a moment to acknowledge that. Then, let’s allow December

Week Three: We will help you find balance and harmony this week. We ask

to offer us her first gift: the chance to truly be present in each moment.

you to invite us into your life to bring an extra dose of harmony. Here’s

Among your greatest allies are your angels. Yes, you have angels! Every

How: Light a candle of your choice, watch its flame, and let your gaze go

living being is accompanied by these celestial guides. They are pure love

soft. As you watch the flicker of the flame, talk to us out loud or in your

and energy, never having been humans themselves. While they may not

heart. You can ask us to show you a YES or NO with the flame, and we will

be bound by any particular religion, they resonate with you deeply. If you

make it heighten or dance just for you! We want you to remember that

follow a religious path, they support your journey with unwavering devo-

this light is the light of Source, and it burns brightly in YOU always! You

tion. If you embrace spirituality, they gently guide you as you connect with

were created with this light inside of you, and when you remember your

the boundless love of Source.

worth, your life will begin to level up! This week, allow yourself to remem-

As an Angel Incarnate myself, it’s a true pleasure to pass along the wisdom

ber who you are! Shine your LIGHT into this world simply by being YOU.

and encouragement from my celestial friends—the Angels beyond the veil.

“The light you seek is within you.”

-Trad. Kabbalistic Wisdom

They’re cheering us on and wishing us all a blessed and peaceful holiday season.

Week Four: In the final week of the year, we Angels are here to guide you

Here is a weekly guide for December, directly from the angelic realm,

in letting go of what you don’t want to carry into 2025 through a sacred

designed to help you stay present and grounded throughout the month.

burning bowl ritual. To begin, gather a candle, a fireproof bowl, matches,

Each week, let the angels inspire you to embrace the rich tapestry of your

a pen, paper, palo santo wood, and some incense or sage. Here’s How:

life and find tranquility in the present moment. Cherish these moments

Begin by creating a peaceful and sacred space where you can sit comfort-

of peace—they hold great power. Enjoy the journey!

ably and reflect undisturbed. Light your candle so we know you are ready

Rachel Corpus, Your Very Own Angel Incarnate

to begin. We will surround you now. Place your fireproof bowl in front of

Week One: Dear one, December is a time to nurture your spirit amidst

you and have your pen and paper ready. Take a few deep breaths, engag-

the season’s busyness. Begin the month by setting sacred intentions for

ing your mind, heart and body. On the paper, write down anything you

your mindfulness journey. Reflect deeply on your heart's desires for this

wish to release—regrets, fears, unresolved issues, or negative emotions.

season, focusing on cultivating peace and joy. Each day this week, pour

As you do this, we will be taking note of what you are releasing. We will

yourself a warm, fragrant drink and hold it between your hands. Close

keep it for your life review many years from now when you travel to the

your eyes, breathe deeply, and let your body relax. Observe your thoughts

afterlife. For now, let us lift these burdens.

and embrace your stress without judgment. We are guiding you to reset

When you’re ready, carefully light the incense, palo santo or sage with

your mind to peace.

the candle. Then, place the paper in the bowl and light it with the candle

“The mind is everything. What you think you become.”

flame, watching as it burns away on top. As the paper turns to ash, imag-

– Buddha

ine us carrying away these old energies and replacing them with peace and

Week Two: Immerse yourself in the energy of gratitude. Allow us to guide

clarity. After the burning is complete, take a moment to sit quietly and feel

your heart toward recognizing and appreciating the blessings in your life.

our warmth and support. Finally, write down your intentions and goals for

Start a gratitude journal. Here’s How: Designate a time each day to write

the new year on a fresh piece of paper, infusing them with hope and posi-

down three things you are thankful for and why. When you live in a place

tivity. Close the ritual by expressing gratitude for your life, and the faith

of gratitude, all things become possible for you. The veil is lifted. This is

that the best is yet to come!

where science and spirit unite!

A s k t h e A n g e l: T r a n s fo r m at i v e M essag es fo r a P e ac e f u l D ec e m b e r

many. After coming back, she experienced her gifts getting stronger and

“The light shines in the darkness, and the darkness has not

stronger.

overcome it.”

Daily meditations, study, and absolute faith in God helped Rachel grow

John 1:5

into the spiritual person she is today. As a professional channel, Rachel

Rachel Corpus is an Angel, an actual Angel in a human body, who came into

plays fluidly in the quantum realm and the multiverse of parallel realities.

physical form to learn and teach how to live a fulfilled life in deep connec-

She works in collaboration with angels, ascended masters, people on the

tion with Source. She was born with the ability to experience things that

other side and high-vibrational extraterrestrials.

others could not easily see or feel, like watching an angel sing above her

The best part of Rachel‘s life today is helping others remember their

crib or playing with ghost children from the nearby cemetery.

Divinity, uncover their natural gifts and evolve into their best selves. She

Early in her life, Rachel experienced her first of many near-death expe-

is committed to being a liaison for Spirit, ready to adapt to any need, being,

riences. She remembers going to the other side and being shown what

or situation that Spirit presents.

her life could be like if she decided to return as a healer and a teacher of

Connect with Rachel Corpus: Rachelcorpus.com

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R i t u a l s f o r R e c e i v i n g : C u l t i v a t i n g t h e A r t o f A l l o w i n g Ab u n d a n c e

RITUALS FOR RECEIVING: CULTIVATING THE ART OF ALLOWING ABUNDANCE

BY DANIELLE MARGGRAF

In the quiet moments of our lives, there lies an opportunity to

Ritual 1: The Gratitude Bowl

embrace the gentle art of receiving. In a world that often glori-

The Gratitude Bowl is a simple, nurturing practice that invites us

fies productivity, achievement, and giving, the act of receiving can

to recognize and embrace the abundance already present in our

feel like an afterthought, something that is pushed aside in favor

lives, opening us to receive more.

of doing more and giving more. Yet, receiving is a sacred prac-

Inviting the Ritual:

tice, a necessary part of the flow of life’s energy. It’s not merely

Choose Your Bowl: Select a bowl that feels special to you—

about accepting gifts, money, or compliments; it’s about allow-

perhaps one that is smooth and comforting to hold, or one that

ing yourself to embrace the love, support, and opportunities the

has a design that speaks to your heart.

universe offers. Through the tender practice of rituals, we can

Set a Gentle Intention: As you hold the bowl, allow yourself to

open our hearts to receive with grace and gratitude.

set a soft intention: “I am open to receiving all the good that is

The Feminine Challenge of Receiving

meant for me, with ease and grace.”

For many women, receiving is not a simple or natural act. We have

Daily Gratitude: Each day, gently place a small piece of paper into

been taught, often subtly, that giving is better than receiving—

the bowl on which you have written something for which you are

that our value is found in how much we can do for others, how

grateful. These can be small moments—a kind word, the warmth

much we can give. This ideology, while noble in intention, can

of the sun, a smile from a stranger.

create an imbalance in the natural flow of energy. It can leave us

Weekly Reflection: At the end of the week, take a quiet moment to

feeling depleted, overextended, and disconnected from our own

reflect on what you’ve received. Hold the bowl in your hands, feel-

needs and desires.

ing the energy of gratitude and abundance that you’ve nurtured.

Moreover, our nervous systems can become accustomed to a state

Ritual 2: The Receiving Meditation

of protection and contraction, a kind of armor we wear to navi-

The Receiving Meditation is a soothing practice that helps you

gate the demands and expectations placed upon us. This protec-

connect with your worthiness and prepares your energy to receive.

tive stance can make it difficult to soften, to open, and to connect

Inviting the Ritual:

with the gentle act of receiving. We might feel vulnerable, unsafe,

Find Your Quiet Space: Choose a peaceful spot where you can sit

or even unworthy when we are in a position to receive, leading us

comfortably. Allow yourself to be fully present in this moment.

to unconsciously block the very abundance we desire.

Set a Loving Intention: Close your eyes and gently set an inten-

Rituals for receiving offer us a way to gently invite ourselves back

tion: “I welcome the flow of abundance into my life, knowing I

into balance, creating a safe space to explore what it means to

am worthy.”

receive fully and without reservation.

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Focus on Your Breath: Breathe deeply, imagining that with

Ritual 4: The Sacred Bath

each inhale, you are drawing in love, light, and abundance.

The Sacred Bath is a gentle ritual that uses the healing power

As you exhale, release any resistance or fear.

of water to help you release any blocks to receiving and open

Visualize Receiving: Picture yourself surrounded by a soft,

to abundance.

golden light, which represents all the good that is coming

Inviting the Ritual:

your way. Let this light fill you with a sense of peace and

Prepare the Bath: Fill your bath with warm water, adding

fulfillment.

elements that feel luxurious to you—sea salt, essential oils,

Affirmations: Silently, with tenderness, repeat and affirm

or petals. Let this be a time of nurturing yourself.

things like “I am open to receive,” “I deserve abundance,”

Set a Soft Intention: As the bath fills, set a loving intention:

or “I welcome all the good in my life.”

“I release all resistance to receiving, and I welcome the flow

Close the Meditation: When you feel ready, slowly bring your

of abundance.”

awareness back, gently grounding yourself in the present

Immerse and Soften: As you step into the bath, allow your-

moment and feeling the openness you’ve cultivated.

self to feel the warmth and support of the water. Imagine it

Ritual 3: The Abundance Journal

washing away any tension or doubt, leaving you open and

Journaling can be a gentle way to deepen your awareness

receptive.

of the abundance in your life and reinforce your capacity to

Visualize Abundance: While soaking, gently visualize yourself

receive.

receiving all the good things you desire—love, prosperity, joy.

Inviting the Ritual:

Close the Ritual: When you are ready, let the water drain,

Select Your Journal: Choose a journal that feels inviting,

taking with it any remaining resistance. Step out of the bath

perhaps one with soft pages or a design that makes you feel

feeling renewed, softened, and open to receiving.

nurtured.

Embracing the Flow of Receiving

Daily Reflections: Each day, softly reflect on what you have

Rituals for receiving invite us to soften, to open, and to allow

received. Write down at least three things—gifts, kindnesses,

the flow of life’s abundance to enter our lives with ease. By

support, or moments of joy.

creating these sacred spaces, we begin to shift the energy

Explore Your Worthiness: Use your journal to explore your

within us from one of contraction and protection to one of

feelings about receiving. Allow yourself to write about any

connection and openness. We honor our worthiness and our

discomfort and gently affirm your worthiness.

right to receive, knowing that in doing so, we are participat-

Manifesting Through Writing: Occasionally, write about what

ing in the natural cycle of giving and receiving that sustains

you wish to receive. Imagine it as already yours, feeling the

and nourishes all life.

joy and peace it brings.

May these rituals gently guide you back to the sacred art of

Monthly Reflection: At the end of each month, take time to

receiving, where abundance flows naturally and where you

read your entries, noticing the flow of giving and receiving in

are reminded, in every moment, of your inherent worthiness

your life. Allow yourself to feel gratitude for the abundance

to receive all the good that life has to offer.

that has come your way.

Connect with Danielle: https://www.daniellemarggraf.com

R i t u a l s f o r R e c e i v i n g : C u l t i v a t i n g t h e A r t o f A l l o w i n g Ab u n d a n c e

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TOP 5 BUSINE S S GROWT H ST RAT EGI ES FOR 202 5 EV ERY E NTRE PRENEUR SHOULD MAST E R B Y L .Y. M A R L O W

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will see higher conversion rates and faster business growth.

doctor’s office to have the exam; it could be done remotely on my device. I

The key to mastering sales funnels in 2025 will be understanding where poten-

literally thought: WT*#?!... What was I supposed to do, put my eye up against

tial customers are dropping off and optimizing those stages. With advance-

my screen? Who knew?

ments in tracking tools and analytics, entrepreneurs can now pinpoint

In recent years, the world has experienced a level of transformation that is

precisely where leads lose interest and implement targeted strategies to

difficult to quantify. From how we communicate to how we build relation-

re-engage them.

ships with customers to even how AI has been used to assist doctors in diag-

How to Get It Done:

nosing complex medical conditions, the business landscape has changed at a

• Use tools like ClickFunnels to create optimized sales funnels.

pace that many could not have anticipated.

• Segment your email lists based on where customers are in the funnel.

This reality serves as a powerful reminder of how dynamic and innovative our

• Continuously analyze your funnel’s performance and make data-driven

world has become—and how important it is for entrepreneurs looking to grow

adjustments.

and thrive in today’s competitive market needs to stay ahead of the curve.

3. Implement Subscription-Based Models

As we embark on 2025, the pace of innovation will only accelerate. For entre-

Membership and subscription-based business models have been booming and

preneurs looking to grow their businesses in the coming year, there are key

will continue to be a significant growth driver in 2025. Customers appreciate

strategies and tools you simply cannot afford to ignore. Here are the top five

the convenience of having products and services delivered regularly without

business growth strategies entrepreneurs must master to thrive in 2025.

the need to repurchase them each time. Subscription models provide predict-

1. Leverage Artificial Intelligence for Personalized Marketing

able revenue streams and enhance customer retention. Entrepreneurs should

One of the most significant advancements in recent years has been the rise of

look for creative ways to offer products or services on a subscription basis,

artificial intelligence. AI is no longer a futuristic concept but a practical tool

even if it hasn’t traditionally been part of their business.

for businesses of all sizes. In 2025, AI will play a crucial role in driving busi-

How to Get It Done:

ness growth through personalized marketing. Entrepreneurs who harness the

• Explore offering a monthly subscription for products or services.

power of AI to tailor their marketing strategies based on customer behavior,

• Provide tiered subscription options to cater to different customer needs.

preferences, and real-time data will have a competitive edge.

• Offer special perks or discounts for long-term subscribers to boost

AI-driven tools like chatbots, predictive analytics, and customer relation-

retention.

ship management (CRM) systems are making it easier than ever to offer a

4. Capitalize on the Rise of Video Content

personalized experience. Whether recommending products based on previous

Video marketing is exploding and will continue to dominate in 2025. With plat-

purchases or offering tailored solutions, personalization will be key to retain-

forms like YouTube, TikTok, and Instagram Reels gaining more traction, video

ing customers and increasing sales.

content is now the most engaging form of marketing. Entrepreneurs who fail

How to Get It Done:

to embrace this trend risk being left behind.

• Invest in AI-powered CRM tools like HubSpot or Salesforce.

Short-form video content is particularly effective in capturing attention

• Use chatbots to interact with customers in real-time.

quickly, and with the average attention span shrinking, the importance of

• Leverage predictive analytics to anticipate customer needs and trends.

concise, engaging videos cannot be overstated. In 2025, video will not just be

2. Master Sales Funnels for Maximum Conversion

a tool for brand awareness—it will drive sales, improve customer retention,

Sales funnels are not new, but their importance will only increase in 2025

and foster community engagement.

as businesses focus on optimizing every stage of the customer journey. A

How to Get It Done:

well-designed sales funnel guides potential customers from awareness to purchase seamlessly and strategically. Entrepreneurs who invest time in

• Create short-form video content on platforms like TikTok and Instagram Reels.

T o p 5 B u s i n e s s G r o w t h S t r a t e g i e s f o r 2 0 2 5 E v e r y E n t r e p r e n e u r Sh o u l d M a s t e r

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• Use video testimonials to build trust and credibility.

• Incorporate video tutorials, behind-thescenes content, and customer stories to keep your audience engaged.

5. Embrace Remote Work and Global Talent The rise of remote work has transformed the workforce, and by 2025, it will be a permanent fixture in business operations. For entrepreneurs, this means that hiring is no longer limited by geography. Access to a global talent pool allows businesses to tap into a diverse range of skills and perspectives, often at a lower cost.

Remote work also enhances productivity and flexibility, both of which are critical for business growth. Entrepreneurs who embrace this shift and invest in building a strong remote team will position themselves for long-term success.

How to Get It Done: • Use platforms like Upwork or Toptal to find remote talent.

• Invest in remote collaboration tools, such as Slack and Zoom.

• Foster a strong remote work culture by

prioritizing

communication

and

team-building efforts.

Entrepreneurs who leverage AI for personalized marketing, master sales funnels, integrate AI-powered customer service, offer subscription-based models, capitalize on video content, and embrace remote work will position themselves for growth and success.

The strategies outlined above are not just trends—they are the future of business.

Mastering these techniques will ensure that you’ll not only keep pace with the competition but also forge ahead in a rapidly changing world.

Connect with L.Y.: https://linktr.ee/lymarlow

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Best Holistic Life December 2024

B e y o n d R e s o l u t i o n s : A H o l i s t i c App r o a c h t o N e w Y e a r S u c c e s s

BEYOND RESOLUTIONS:

A HOLISTIC APPROACH TO NEW YEAR SUCCESS B Y S Y LV I A H E N D E R S O N

Annually, we set New Year’s resolutions only to have them aban-

At year-end I ask myself:

doned in subsequent months. What if, instead of making resolu-

• Boundaries: What did I set at the start of the year that worked

tions, we set intentions with a holistic approach that aligns with

for me, and what didn’t I set that would have helped me

our core values and becomes reality beyond the first months of

(achieve, feel, be)?

the year?

People who know me (or participate in my Ingomu coaching community) know I’m a systems and processes kind of gal.

Creating and implementing repeatable, sustainable processes

• Core values: What are my beliefs, wants, and needs (still or new)?

• What’s realistic about how I operate that I need to accept without kidding myself?

allows me—and the clients I work with—to start, maintain, and

Year-Long Implementation

build upon actions and mindsets, resulting in our definitions

Consider the interconnectedness of your physical, mental,

of successful outcomes. We tend to achieve what we set out to

emotional, and spiritual well-being. This holistic approach incor-

achieve by addressing our whole persons, considering full aspects

porates practices that support overall health throughout the year.

of “self”. Here are strategies for setting and achieving intentions

Mindfulness and meditation: When you cultivate mindfulness—

with a holistic approach to New Year’s success.

which articles in this publication support—you become more

Guide Intentions With Your Inner Compass

aware of your thoughts and emotions. Meditation and breath-

Resolutions typically focus on specific outcomes, whereas inten-

work quiet your mind and connect you to your inner self, creat-

tions align your actions with your values. They serve as your inner

ing calm in this noisy world. Your values and intentions become

compass, directional needles that point your way and allow you to

clearer in your quiet space.

adjust your journey as needed. To set your intentions at year-end:

Connect with nature: Make time to experience and appreciate

• Revisit your values: Your core values are foundational. Reflect

the natural environment around you to relax and connect with

on what truly matters to you. What are you passionate about?

something larger than yourself. Engage actively in activities such

What drives you and sustains your purpose in life? Be clear

as hiking or gardening or passively, like resting on a park bench.

about your values to guide your intention-setting process.

Leave electronic devices behind for a respite.

• Dream big: Let your imagination soar. What does your ideal

Gratitude and journaling: Gain insights into yourself by writ-

life look like? What experiences do you long to have? Avoid

ing your thoughts and feelings. Prompts such as gratitude, affir-

limiting yourself. Dream without boundaries.

mations, and sketching doodles deepen your self-awareness and

Set clear intentions. Translate your dreams into actionable

help you track your progress throughout the year.

outcomes. Use positive, present-tense language. For now, refrain

Create a Sustainable Plan: Your System and Process

from “yes, but…”

Systems and processes turn wants and wishes into “Wows!”

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(Results) Once you’ve set your intentions, create a

Overcome Challenges and Stay Motivated

sustainable plan for achieving them. Determine realistic

Obstacles will arise throughout the year to deter your

and achievable outcomes, manage your time and energy,

journey. Strategies for overcoming challenges include:

and build support systems that sustain you.

Time: Dedicate specific time blocks for actions directly

Some approaches include:

related to your intentions. Determine if something can be

• Vision board: A vision board is a visual representation of your desired life. Gather images, words, and

done within the context of other actions, such as listening to an audiobook while exercising.

memes that resonate with you. Your vision board can

• Motivation: Share your intentions with an account-

serve as a daily reminder of your aspirations, keep-

ability buddy for support and encouragement. Create

ing you motivated and focused.

a reward system for sticking to your practices. Use

• SMART: Use the SMART framework to define your intentions. Make them Specific, Measurable, Achiev-

visual reminders like quotes and your vision board to stay motivated.

able, Relevant, and Time-Committed. For example,

• Self-doubt: Work hard to counter negative thoughts

if your intention is to be a more engaged life partner,

with positive affirmations. Focus on progress rather

break this down into smaller, manageable actions

than perfection. Seek support from a professional if

with realistic time commitments.

that might help. Incremental progress is the key. Be

• Rituals: Develop rituals—or habits – that align with your intentions and are realistic to how you oper-

patient with yourself and celebrate your successes, regardless of how small.

ate. Building on the “better partner” example, you

This New Year, set intentions rather than resolutions.

may not be a “bring flowers” partner. Yet a ritual to

Know that your intentions are your journey rather than

have coffee ready four times a week when they get

your destination. Incorporate holistic practices to create

out of bed could be a small action that shows you care

a life you define as fulfilling and purposeful. Experiment.

to make their life easier. Rituals are processes that

Be flexible. Navigate your journey with self-compassion

anchor your intentions in your daily life, becoming

and intentionality. Connect with people who will support

routines and habits.

you to transform your New Year’s intentions into yearend (and beyond) reality.

Connect with INGOMU: https://linktr.ee/ingomu

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SHAPED BY INFLUENCE:

HOW PERSONAL EXPERIENCES, SELF-CARE, AND COACHING GUIDE MY JOURNEY

BY JOYCE

L . G I O I A , M B A , C M C , C S P, F I M C

In a world where influences shape our paths and decisions, understanding the

ON COACHING

impact of those who guide us becomes essential. In this interview, I reflect on

What’s a small change people can make today that will have a big impact

the profound ways my father’s dedication as a physician, a spiritual teacher’s

on their life?

wisdom, and a commitment to self-care have molded my life. From the lessons

Put some time on their calendar weekly to do something that brings them joy.

learned in my father’s tireless work to the importance of forgiveness taught

How do you help clients stay committed to their goals over the long term?

by my spiritual guide to the everyday practices that sustain my well-being,

I encourage my clients to break down their goals into bite-size pieces with

these experiences have not only defined my approach to personal growth but

milestones. Whenever they reach those markers, I suggest that they celebrate

also informed my coaching philosophy. Through this journey, I explore how

their small or large wins. When they first create action plans, I support them in

small changes, resilience, and giving back have enriched my life and shaped

thinking about how they will acknowledge themselves for the wins. For interim

my approach to helping others thrive.

milestones, something small, and for big goals, something significant, like

GETTING PERSONAL

even going away for a spa weekend.

Who has been the biggest influence in your life, and how have they shaped

How do you encourage clients to step out of their comfort zone?

you?

I role model risk-taking and share my experiences with them---what I have

The biggest influence on my life was my father. A humble physician who

learned and how I have enriched my own life by stepping out.

made daily house calls, Murrel Kaplan, was a world-class gastroenterologist

What’s a mistake you often see people make when trying to improve

who put his patients first. He worked tirelessly to prove that stress was the

themselves?

major cause of pancreatitis and, back in the 1960s, discovered that steroids

Many people beat themselves up over their mistakes. They dwell on them,

were an effective treatment for the disease. Though at that time, he was

feeling guilt and shame. These feelings are internalized and, if not addressed,

widely ridiculed for his beliefs, steroids are now the accepted treatment for

will cause disease. One of my favorite quotes comes from the founder of the

the disease. Daddy taught me the value of hard work, to stand up for what

Kripalu Center for Yoga and Health, Yogi Amrit Desai: “There are no mistakes,

I believed, and that if you wanted to be successful, work had to come first.

only learnings.” Helping clients to forgive themselves and be resilient is the

What’s the best piece of advice you’ve ever received?

most important work we, as coaches, can do.

My first spiritual teacher, who escaped from a labor camp in Czechoslovakia,

PERSONAL INSIGHTS

taught me: “You must forgive yourself and others, for if you do not, you are

How do you define happiness, and how do you pursue it?

the one who suffers the most.” He also taught me that if you do not fight back,

I define happiness and create a life that brings me joy. Being of service to

an argument will end very quickly.

others in small and large ways brings me joy, as does my 5-month-old

How do you practice self-care?

ShihTzu puppy.

I take long, warm baths every night I am at home. I visit my Reiki therapist at

What role does gratitude play in your daily life?

least once every three weeks. I eat a vegan diet when I can get enough protein.

I sign my emails “In gratitude” because I want to keep reminding myself that I

Finally, after seeing a two-hour seminar on heart health, I have recently cut

have much to be grateful for. Every morning, together with friends online, I do

sugar and flour from what I eat. It is shocking how many foods contain high

a “Priming” exercise by Tony Robbins and during that process, the first focus

fructose corn syrup and sugar. Even if the label reads “Pure Cane Sugar,” it

is on three things we are grateful for. There is so much in my life for which I

is sugar!

am grateful: a loving family, good friends, and meaningful work.

Sh a p e d by I n f l u e n c e : H o w P e r s o n a l E x p e r i e n c e s , S e l f - C a r e , a n d C o a c h i n g G u i d e My J o u r n e y

What’s your favorite way to give back to your community

who otherwise would not eat. Michelle Obama has identified

or help others?

this program as a model for others she would like to see

I serve as the Vice-Chair of the Board for the Women’s

throughout the United States.

Foundation of North Carolina. Their program, the Youth Empowerment Café, daily feeds thousands of hungry children

Connect with Joyce: https://linktr.ee/ingomu

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NEW YEAR, NEW YOU: A HOLISTIC APPROACH TO SETTING YOURSELF UP FOR SUCCESS

BY TAT I A N A L A B E L LO

N e w Y e a r , N e w Y o u : A H o l i s t i c App r o a c h t o S e t t i n g Y o u r s e l f Up f o r S u c c e s s

1 61

As the New Year approaches, it's the perfect time to reflect on where you are

How to Create Your Vision Board?

and where you want to be. Instead of the usual resolutions, consider this time

Gather Supplies: You’ll need a poster board, magazines, scissors, glue, and any

as an opportunity for a deep, intentional reset—a chance to design a life that

other materials that inspire you, like quotes or photos. You can also create it

aligns with your true self. The following powerful steps will guide you through

digitally, which is what I do.

a holistic approach to getting ready for the New Year, focusing on wellness,

Visualize Your Goals: Think about the goals and desires you identified in your

mindfulness, and personal growth.

life audit. What images, words, or symbols represent these goals?

Step 1: Conduct a Life Audit

Assemble Your Board: Arrange your images and words on the board in a way

A life audit is more than just a reflection; it's a powerful tool for intentional

that resonates and inspires you. There’s no right or wrong way to do this—

living. This structured process allows you to take an honest look at every area

follow your intuition.

of your life—career, relationships, health, and personal growth—to identify

Place Your Board Where You Will See It Daily: Keep your vision board in a

what’s working and what isn’t.

place where you’ll see it every day. This will help reinforce your goals and

Why Conduct a Life Audit?

keep you motivated.

When we don’t take the time to assess our lives, we risk setting goals based

Holistic Tip: Enhance your vision board experience by creating a soothing

on external expectations rather than our own true desires. Achieving these

environment. Light a candle, play soft music, and enjoy a glass of your favor-

goals might bring a temporary sense of accomplishment, but without align-

ite beverage while you create your board. This relaxing atmosphere can stim-

ment with our core values, they won’t lead to lasting fulfillment. A life audit

ulate creativity and clarity, making the process more enjoyable and effective.

helps you get clear on what you truly want, putting you in control of your life’s

Step 3: Set Yourself Up for Success

direction. Creating a life by design.

Preparation is key to achieving your goals. By laying the foundation and

How to Conduct Your Life Audit

preparing effectively, you can make it easier to stay on track and make consis-

Set Aside Time: Dedicate 1-2 hours of uninterrupted focused time for this

tent progress.

process. Find a quiet space where you can reflect deeply.

How to Lay the Foundation

Be Honest: Approach this exercise with brutal honesty. This is your oppor-

Start Early: Begin implementing small changes now rather than waiting for

tunity to identify what’s not working and to envision what you truly want.

the New Year. This gives you a head start and helps you build momentum.

Document Your Thoughts: Write down your reflections—don’t just think

Create a Supportive Environment: Set up your physical and mental space to

about them. This makes the process more tangible and actionable. No judg-

support your goals. Clear the clutter, organize your workspace, and design

ment; write down everything that comes to your mind.

areas dedicated to creative journaling, meditation, or reading. If your goal is

Evaluate Key Areas: Consider different aspects of your life, such as health,

to exercise more, consider joining a gym, creating a motivating music play-

career, relationships, and personal growth. Rate your satisfaction in each area

list, or investing in new workout clothes.

on a scale of 1-10.

Build Habits: Focus on forming small, consistent habits that align with your

Ask yourself:

goals. Start with small, manageable steps, like reading 5 minutes a day if your

• What’s going well?

goal is to start reading.

• What’s not working?

Holistic Tip: Incorporate daily affirmations into your routine. Affirmations

• What would your ideal situation look like in each area a year from now?

can rewire your brain for positivity and success. Choose statements that align

Holistic Tip: Integrate mindfulness practices during your audit. Before start-

with your vision and repeat them each morning.

ing, engage in deep breathing or a short meditation to center yourself. This

As the New Year approaches, embrace the excitement of new possibilities and

will help you connect more deeply with your inner wisdom.

opportunities. This is your moment to step into the next chapter of your life

Step 2: Create a Vision Board

with clear intention and enthusiasm. By conducting a life audit, crafting a

Once you’ve completed your life audit, the next step is to visualize your future.

vision board, and taking purposeful steps to prepare, you’ll set yourself up

A vision board is a powerful, creative tool that helps you manifest your dreams

for a year of transformation and success. Reflect, plan, and take charge—your

by providing a visual representation of your goals and desires.

dreams are within reach. Stay committed and watch as they unfold into the

Why Create a Vision Board?

life you have always envisioned.

I have been creating vision boards for over ten years, and I can attest to their transformative power. They serve as daily reminders of what you’re working towards, keeping your goals in mind and reinforcing your commitment to achieving them.

Connect with Tatiana: https://linktr.ee/ingomu

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FROM FINANCIAL FREEDOM TO PERSONAL FULFILLMENT

BY JEN NASH, AFC

In this conversation, I delve into the core of what drives my passion

beginning and sustained progress over time.

for helping others and maintaining my own well-being. I explore the

How do you help clients stay committed to their goals over the

profound impact of financial stability on personal and professional

long term?

lives, share my strategies for staying motivated and managing stress,

To help clients stay committed to their goals over the long term, we

and reveal how I support clients in achieving their goals.

regularly revisit their goals and progress with them. We celebrate mile-

What fuels your passion for this work?

stones and make adjustments to the plan if circumstances change. This

Seeing people struggle with money, both personally and professionally,

keeps the process dynamic and responsive to their evolving needs. I

weighs heavily on me. Life is harder without financial stability, and it's

also encourage clients to visualize their end goals frequently. Keep-

often made worse by poor resource management. It doesn’t have to be

ing their desired outcomes in the front of their brain helps maintain

that difficult, and I’m passionate about showing people a better way.

motivation, even when the path gets challenging.

How do you stay motivated during tough times?

How do you encourage clients to step out of their comfort zone?

It’s so important to balance self-compassion with determination. I

I help clients understand that most actions aren't set in stone and it's

always give myself a break when I need it. A day reading or watching

perfectly okay to experiment. I encourage them to try new things with

TV in bed. Keeping my computer closed for an entire weekend. It’s

the understanding that they can always step back if it doesn’t feel right.

okay to take a few days to reset when things get hard. Also, coffee…

This approach takes the pressure off and makes the process of trying

lots of coffee...! It’s like a hug in a cup.

something new feel less intimidating. I also emphasize that feeling

How do you maintain your mental health?

overwhelmed is natural when facing unfamiliar territory.

I try to be very proactive in avoiding triggers and staying attuned to

To counter this, I guide them to take small, manageable steps—what

the stress signals my body sends me. For me, those indicators often

I call “beta steps.” These are short-term trials that allow them to

include a sore jaw, raised shoulders, and frequent heavy sighing. When

explore new approaches without committing fully right away. After a

I notice these signs, I know it’s time to initiate my self-care techniques

set period, they can assess whether to continue or move on to some-

before stress takes a deeper hold. I have a set of go-to practices that

thing else. This method makes it easier to embrace change by break-

help me reset and recharge: indulging in my favorite comfort foods,

ing it down into less daunting, more achievable actions.

slipping into my coziest clothes, and spending time with my favorite

What’s your favorite success story from your coaching career?

people. By catching stress indicators early and addressing them with

It’s very often the same story. I’ve had several clients who, despite

self-care, I’m able to maintain a healthier, more balanced state of mind.

having a great income, struggled with managing their finances effec-

ON COACHING

tively. They were carrying debt, paying high interest rates, and keep-

How do you help clients set and achieve their goals?

ing money in low-yield savings accounts. Often, their spending was

When helping clients set and achieve their goals, I start by deeply

focused on low-value priorities, which left them stressed and unpre-

understanding their unique aspirations and challenges. When goals

pared when high-value opportunities came up. By working together,

are connected to what truly matters to them, they become more

we were able to organize and restructure their finances, stop the money

meaningful and easier to commit to. We break down larger goals into

leaks, and redirect their funds into higher-yield savings and invest-

smaller, manageable steps that feel achievable. This approach helps

ments. This approach helped them eliminate debt, earn better returns,

build momentum and confidence as they see quick progress in the

and take advantage of high-value opportunities without the stress they

From Financial Freedom to Personal Fulfillment

previously experienced. Watching clients transition from financial chaos

What’s your favorite way to celebrate achievements?

to a place of control and confidence is the most rewarding part of my work.

My favorite way to celebrate achievements is by spending quality time with

PERSONAL INSIGHTS

my family. Whether it’s a day trip to a nearby attraction, a picnic in the park,

What does happiness mean to you?

or simply enjoying a meal together, these moments of celebration are about

Freedom! Every day, I wake up, and I get to create my day. No one tells me

creating lasting memories with the people I love. It’s a way to honor the

what to do. No strict schedule to adhere to… this is the life I always dreamed

hard work that led to the achievement and to share the joy of success with

of. This is the life I spent years striving for. But it wasn’t always like this. It

those who mean the most to me.

took fierce bravery, which I was only able to cultivate by building the money system that supported the life I envisioned - this changed everything.

Connect with Jen: https://linktr.ee/ingomu

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HOW PIVOTAL MOMENTS AND INFLUENTIAL GUIDES SHAPED MY JOURNEY

BY LIZ HARLOW

H o w P i v o t a l M o m e n t s a n d I n f l u e n t i a l G u i d e s Sh a p e d My J o u r n e y

In this conversation, I share a transformative journey that began with

What’s the key to maintaining a positive mindset?

a pivotal career choice and led to profound personal and professional

Self-awareness is key to maintaining a positive mindset. When we recog-

growth.

nize that our mindset shapes our reality, we become aware of what real-

Can you share a pivotal moment in your life that shaped who you are

ity our mindset informs us to create. We discern and eliminate limit-

today?

ing thought patterns to maintain a positive mindset through active

A pivotal moment came in my fourth year of college studies in energy

self-awareness.

healing. I was transitioning my career as an international model. Walk-

What’s your favorite success story from your coaching career?

ing that bridge financially and socially led me to acquire a regional posi-

Perseverance is key to success. It may sound counterintuitive that walk-

tion with an organic beauty company. My national boss agreed that I could

ing with clients through the death process has yielded great success. To

take off my weeks of hands-on energy healing practicum without pay so

be with another in the demonstration of spirit experienced during tran-

I’d fulfill my studies.

sition is a divine appointment.

The owner of the beauty company embarked on a corporate restructuring

PERSONAL INSIGHTS

during the final months of my fourth year of school. The newly acquired

If you could have any superpower, what would it be?

national boss informed me that my agreement was no longer honored. I

A woman who was like a grandmother to me used to describe her ideal

had a choice, my job or my studies. I chose my energy healing practicum,

superpower. This lady confided in me about the hardship she overcame

and the rest is history. This happening was challenging at the time, and

during her life. She used to tell me that she would love to be able to fly

I honored my inner knowing. I remained true to myself, which made a

through time and space and intercept ill-intended events that caused

huge long-term impact.

trauma in people’s lives. So, I will join Norma in her superpower of trav-

Who has been the most influential person in your life, and why?

eling beyond linear time with a superhero cape to intercept traumas that

In recent years, the most influential person in my life is a teacher. Her

damage the trajectory of human lives. We will intercept traumas that cause

name is Laurie Keene. She leads energy healing programs globally as an

deep-rooted pain and suffering that cascade down lineages of human

embodied psychotherapist. She models what she teaches in profound ways.

experience.

She shares a teaching about going through any situation in life with no

How do you approach self-care?

demand, no expectation, no attachment, and no agenda. Imagine applying

Self-care is a commitment to professional practice. Self-care supports the

that to our relationships and careers; this living practice contains libera-

facilitator in upholding the oath to do no harm. Self-care is the commit-

tion. It is very much the way of the Tao. When we can observe the rhythms

ment to continued self-healing. As I stay centered in my evolution, I stay

of divine creation and be at peace with all that is, then we can master this

true to being a clear vessel to serve my clients. Self-care is vital to ensure

practice of no attachment, no demand, no agenda, no expectation.

self-awareness and avoid burnout. A self-care routine is as important

ON COACHING

as nourishing food and clean water for the body. This is my approach to

How do you help clients set and achieve their goals?

self-care.

Clients reveal their goals within the reason that they show up for coach-

What role does mindfulness play in your daily routine?

ing. A seasoned coach is aware to remain in tune with the subtleties in our

Our understanding of mindfulness will grow as our consciousness evolves.

client’s expression, even when that consciousness is not fully formed.

As we develop understanding, new levels of mindful awareness will be

Energetic alignment with an idea manifests goals. If a client does not

available and apparent to us. We do not know what we do not yet know.

manifest their goal, that information will show where their alignment is

We do the best we know along the path to expanding mindful awareness.

not in harmony with the goal. This fine-tuning process becomes effortless.

Mindfulness is always present, so what mindful skills do you currently

What advice do you have for someone who feels stuck?

possess? In my daily routine, mindfulness gives insight, meaning, and

Humans are a divine expression of source always recreating self. When

pleasure. Mindfulness may bring about self-awareness that sheds a new

we become stuck it is often because what we know of ourselves is being

perspective on any situation.

recreated by a fresh expression. What is being revealed is changing what

This can happen in the instance of a breath! Mindfulness is a skill that

is. Clinging to what I appear to be now may block the upgrade flowing in

is vital to our inner wealth just as the heart muscle is vital to the body. I

and through me. Surrendering to divine flow will get you unstuck. This

invite you to mindful contemplation.

may require process and patience. This is the work.

Connect with Liz: https://linktr.ee/ingomu

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Best Holistic Life December 2024

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 November 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.

S U N I N S A G I T TA R I U S A N D C A P R I C O R N November 22nd - December 21st:

JOURNAL PROMPTS: What are my New Year intentions?

What does my intuition want from me this year?

Sagittarius: the explorer. The seeker. Always curious. Driven by big questions. Independent. Freedom.

and expanding the mind. Traveling and loving freedom. Go abroad!

MOON WITH NEW MOON IN S A G I T TA R I U S + F U L L M O O N I N TA U R U S

Sagittarius is ruled by Jupiter, which is all about this optimism to

Create a ritual to connect with the moon. Let me share more about

begin again and expansion. The shadow of Sagittarius is there is a

the moon phases and how to honor these.

A time to ask those questions of “Why am I here.” It is about going on new quests. Always having great ideas. A period of higher learning

risk of never being satisfied.

NEW MOON: SET INTENTION. JOURNAL PROMPTS: What does adventure look like for

me? How can I bring more of this adventure into my life?

New Moon at 9° in Sagittarius (Sunday 1.12 at 12.21 AM CST, 6.21 AM GMT and 5.21 PM AEDT).

In the darkness. Connect with the seeds to be planted

December 22 - January 19:

Sagittarius Sun + Sagittarius Moon =

Capricorn: the intuitive, the grounded. Thriving in a hospitable

Fire + Fire element connection.

environment. The blend of our spiritual self and the earthly

Sagittarius is the Yang. The doing. It connects to the element of

experience.

Fire.

Capricorn also has the ability to make sense of the complex moving

The energy of Sagittarius is inviting you to expand your worldview.

parts. What do you need to make sense of right now? What needs to

Go through that path less traveled. Call in deep into the life of the

be defined in your life? It is time to explore this as we have a New

unknown.

Year with new goals and intentions.

Embrace this wisdom and the need to explore and expand. Exploring

Capricorn is ruled by Saturn, which is putting an emphasis on what is

what is beyond what we know. Take a journal and a pen.

earned over time, such as achievements, recognitions, or authority.

The shadows of Capricorn is the tendency to be relentlessly driven, lost in the material world, and overly serious.

JOURNAL PROMPTS: WWhat are my New Moon

intentions? What is my next adventure?

M o n t h l y E n e r g y Upd a t e

F I R ST QUA RT E R MO ON: C O M M I T M E N T.

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What’s next?

Let's drop into meditation in order to access more clarity. Choose your favorite

FQ Moon at 17° in Pisces (Sunday 8.12 at 9.26 AM CST, 3.26 PM GMT and

type or if you need, head to Insight Timer and search ‘Laetitia Andrac’ for

Monday 9.12 at 2.26 AM AEDT).

some guided meditations!

This is the time to take action. The time to grow. In the first Quarter Moon,

Let's feel the ocean of possibility… and allow life to pleasantly surprise us as

you take inspired action towards the plans you have created.

Sagittarius Intention + Pisces Moon = Fire + Water element connection.

Source co-creates our dreams with us To stay connected always with the moon. Download my free Moon Calendar from my article link. Let’s stay connected always. Until next time.

Pisces is a yin sign. The being. It connects with Water. The connection to our

With love. Laetitia.

feelings and our intuitive wisdom. Creative, dreamy, and flowy.

Connect with Laetitia: https://sales.essentialshift.co/links

The principle of unity. Unity is coming from those two fish in the sign. They come together and help us to go deep into the water to see what is emerging.

It is a beautiful time for healing. Go into deep meditation and embrace love and compassion. Take a journal and a pen.

JOURNAL PROMPTS: What am I creating right now? How can I bring

more flow to this?

F U L L M O O N : I L L U M I N AT E .

Full Moon at 23° in Gemini (Sunday 15.12 at 3.02 AM CST, 9.02 AM GMT and 8.02 PM AEDT).

Expression of the need to embody passion. Under the Full Moon, all is illuminated. The seeds and intentions planted in the December New Moon are revealed.

Sagittarius Intention + Gemini Moon = Fire + Air element connection.

Gemini is an air sign and is a yang energy. It is all about learning and new experiences. Let’s be curious about our relationships. It is fuelled by our curiosity to learn more. The knowledge gained during the Gemini moon provides valuable lessons needed in our life. Take a journal and a pen.

JOURNAL PROMPTS: How can I connect to abundance? What is

illuminated in this Full Moon with my New Moon intention?

L A S T Q U A R T E R M O O N : R E - E VA L U AT E .

Last Quarter at 1° in Libra (Sunday 22.12 at 4.18 PM CST and 10.18 PM GMT and Monday 23.12 at 9.18 PM AEDT).

The time to surrender.

Sagittarius Intention + Libra Moon = Fire + Earth element connection.

Libra is the yang. The doing. It connects to the element of air. It is about bringing together the balance. To co-create harmony with those around you.

The energy of Libra is inviting you to move towards connection with fairness and respect, to collaborate across different cultures and social categories, to bring justice, and to bring truth and reconciliation to all.

Take a journal and a pen.

JOURNAL PROMPTS: What does harmony mean to me? How can I

bring more fairness and respect to myself?

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