February 2024
THE LOVE LANGUAGE
OF LINKEDIN:
Networking with Purpose
Jana Short
BY GEORGE! SIX DECADES OF THE BEATLES! Mark Anthony, JD Psychic Explorer
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3 Ways Holistic Art Therapy Unlocks Self-Love and Healing
W AY S TO LO V E
VALENTINE’S DAY
Jenn Drummond
Karen Hanlon
UNVEILING AUTHENTICITY: REDISCOVERING YOUR AUTHENTIC SELF IN A WORLD OF ‘WELLNESS
Taylor Sappington
UNLOCKING WELLNESS: BREAK FREE FROM INNER TURMOIL A N D R E C L A I M YO U R H E A LT H Dr. Dee
MASTERING YOUR MONEY DESTINY: 3 Silent Money Killers Dawna Campbell
FITNESS COACH OF THE YEAR 2024
THE MIDLIFE GLOW-UP:
Rocking Resilience, Self-Care, & Unstoppable Joy YOUR PLAYBOOK FOR AGING WITH INNER BEAUTY AND INTENTION
"How you love yourself is how you teach others to love you."
stock.adobe.com | Beboy
- Rupi Kaur
EDITING Best Holistic Life Magazine BEST HOLISTIC LIFE LLC U ALL RIGHTS RESERVED https://bestholisticlife.com Cover Image ©James Patrick Photography https://jamespatrick.com/ Chief Editor: Jana Short Editors: Lunden Souza, Dr. Dixie Short, Jessica Schreib Layout: Jessica Schreib U Jess Graphix, Germany. Images: If not otherwise specified, images belong to the creator of the articles. Any reproduction, publication or distribution is copyright infringement.
Jana Short ABOUT THE EDITOR
Jana Short is a renowned global influencer & an award winningmindset coach. She is an NLP, RTT Practitioner, best selling author, public speaker, host of Oh, My Health… There is HOPE! Podcast, and Best Holistic Life magazine editor. Jana currently works creating online global influencers, teaching her clients to remove blocks holding them back and how to start that love affair with their potential online clients. She has recently been recognized and featured on the cover of the Los Angeles Entrepreneur Magazine September 2022 issue as Los Angeles #1 Mindset Coach two years in a row. Monica Garg’s “Influential Women of the World-Global 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 /bestholisticlife/ YOUTUBE /c/OhMyHealthThereIsHOPE
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Best Holistic Life February 2024
117 TA B L E O F
CONTENT Cover Storys 57 The Midlife Glow-Up: Rocking Resilience, Self-Care, & Unstoppable Joy 7 The Language of Love on LinkedIn: Transforming Connections into Relationships 12
3 Ways Holistic Art Therapy Unlocks Self-Love and Healing
13
By George! Six Decades of THE BEATLES!
20 Unlocking Wellness: Break Free From Inner Turmoil and Reclaim Your Health 23
Mastering your Money Destiny: 3 Silent Money Killers
26
7 Ways to Love Valentine’s Day
39 Unveiling Authenticity: Rediscovering Your Authentic Self in a World of 'Wellness
Mindset 29 Unlocking the Power: Crafting Transformational Group Coaching Journeys 31
The Power Of Love: Your Ultimate Guide To Lifelong Happiness
36 Battling the Anomaly Within: Embracing Change by Saying 'Yes' to Transformation 70 Building Lasting Bonds: The Power of Friendship through Service 76
How to Fall in Love… With Yourself
80
17X Your Self with these 10 Mindset Tips
106
Mindset Magic: The Path to a Happier You
112
The Oxygen Mask Goes on You First
115 Self-Love Reclamation: 3 Tips to Overcome the Grip of Narcissistic Love 124
7 Reasons Why I Liked Failing (and why you should too)
129
The Epidemic of Neurological Issues and How We Can Avoid It
111
Ta b l e o fCo n t e n t
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67
Health 49
Survivor's Insight: The Diagnosis
51
My Journey into Health
86
Spirit Vows For Internal Emotional Fitness
87
Booze Before You Snooze, The Truth Behind the Night Cap
117
The Highs and Lows of Healthy Living: Redefining Self Care
128
Top Tips to Boost Wellbeing by Showing Your Body Some Love
Inspiration 43
5 Tips for Navigating Tough Conversations with Loved Ones
46
Revolutionize Your Relationships with This One Energetic Shift
54
How to find new love after loss.
55 Let’s Raise Brave Thinkers!: The # 1 Skill Every Child Needs To Learn
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Your Playbook for Aging with Inner Beauty and Intention
67
Desires of the Heart
77
Awakening, Ascension & Divinity in Unity
109
Serenity Unleashed: The Anger-to-Joy Guide
121 Self Abandonment to Self Loyalty: A Somatic Approach to True Self Love 125
The Hidden Face of Valentine's Day: Exploring the Flip Side
134 Reclaiming Your Identity: Step 2 of the NLP-Powered Transformation Introduction
From the Team 73
Why Bergamot is Our Favorite Oil!
83
8 Essential Skincare Tips for Winter
90
Choose Foods that Work with you rather than against You!
137
Monthly Energy Update
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Our CON TR I BUT ER S
Best Holistic Life February 2024
SCOTT G ATES
M UNEE Z A A H M E D
@gateswellness NLP Trauma Coach
https://muneezaahmed.com/ Medical Intuitive
J ENN D RU M M ON D
ELI Z A B ET H M ARS H ALL
@thejenndrummond World Record Holder
@elizabethmarshallfit Fitness Trainer
NAT H ALIE B OTROS
P ATTY OLI V ER
@thebon_vivantgirl The Bon Vivant Girl
@ pattyoliverenergyhealer Energy Healer
LAETITIA AN D RAC
D A W NA CA M P B ELL
@essential.shift Strategy & Energetic Coach
@dawnacampbellofficial The Mind Whisper
M AR K ANT H ONY
@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author
LUN D EN SOU Z A
@Lifelikelunden Life Coach & Podcaster
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DANA-MAXX P O M ERANT Z
DR. DIXIE SHORT
@AskDrDeeDNM Doctor of Natural Medicine
@thebehappyproject Happiness Coach
STE P H ANIE W EE K S
T H ERESA B YRNE
@_therealstephanieweeks Wife. Mother. Avid Manifester
@ theresa_byrne1 Award-winning mindset coach
B ECCA TE B ON
AN D REA SC H W ART Z
@beccatebonfit Creator of Power Bands
@andreaberlinschwartz Health Coach
J A M ES G RAY RO B INSON
D ANIELLE M AR G G RAF
https://jamesgrayrobinson.com Spiritual & Relationship Expert, Best-Selling Author
@daniellemarggraf Coach
K AREN H ANLON
TAYLOR SA P P IN G TON
@kgrove11 Painting Your Soul
@tayloredwellbeing Muliti-modality Practitioner
A Z LYNN B ERRY
@e_motionalarchitecture Emotional Arcitecture
A M AN D A H ART
@ amandaharthq Intuitive Consultant & Author
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Best Holistic Life February 2024
THE LANGUAGE OF LOVE ON LINKEDIN: TRANSFORMING CONNECTIONS INTO RELATIONSHIPS BY JANA SHORT Are you in the process of building your brand, but find yourself strapped for funds to hire a celebrity PR representative? Fret not! Becoming your own PR advocate doesn't have to break the bank. In fact, I'm here to share a valuable strategy that can make you your brand's most passionate promoter. If you're ready to learn the art of authentic networking and connect with the right people, keep reading.
Creating Genuine Connections: The Heart of Networking First things first, it's crucial to recognize that your passion for your brand surpasses anyone else's. Thus, it's your responsibility to ensure your brand's story reaches a wider audience. The most effective way to achieve this is by nurturing your network and fostering real relationships. However, this isn't just about accumulating a list of names, followers, and likes. Authentic networking involves truly connecting with individuals. Here's a secret to building these powerful connections: prioritize giving before asking for anything in return.
The 30-Minute Morning Routine: Elevating Your Network Begin by identifying five prominent figures in your field each month. Set your alarm clock half an hour earlier each day, dedicating this extra time to engage with their content genuinely on social media. Leave thoughtful comments, share their posts with a personalized message, and always tag the relevant person. This consistent approach, maintained for a month, will help you move on to the next five individuals on your list. By the year's end, you'll have developed a solid network of 30 influential figures who can significantly contribute to your brand's growth.
Th e L a n g u a g e o f L o v e o n L i n k e dI n : T r a n s f o r m i n g C o n n e c t i o n s i n t o R e l a t i o n s h i p s
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Best Holistic Life February 2024
Th e L a n g u a g e o f L o v e o n L i n k e dI n : T r a n s f o r m i n g C o n n e c t i o n s i n t o R e l a t i o n s h i p s
Capitalizing on Your Network: Strategic Collaboration Once your network gains strength, it's time to reap the rewards. Suppose you're launching a new book, for instance. Reach out to your network and kindly ask them to share the news or provide a review on their social platforms. If any of your connections run a podcast, explore the possibility of being a guest. If they manage a blog or magazine, inquire about potential collaborations. From my own experience as a magazine editor, I can attest that this approach yields exceptional results. The trust and rapport I've built with clients over the years motivate me to reciprocate their investments in me.
A Promising Future: Your Brand on the Rise Embark on this journey of creating a potent networking system today, dedicating just 30 minutes daily. The outcomes will astonish you. As your relationships deepen, you'll likely find yourself gracing the covers of magazines sooner than you expected. Speaking of magazines, have you explored the recently launched app by Best Holistic Life Magazine? A treasure trove of the latest holistic living insights awaits within. For those seeking to amplify their brand and communicate their message effectively, this app is an invaluable resource. Waste no time – download it today and let's embark on a journey to elevate your brand collectively! In conclusion, the world of networking and brand promotion is at your fingertips through platforms like LinkedIn. Learning to nurture genuine connections, offering value before expecting anything in return, and collaborating strategically are the cornerstones of success. With consistent effort and the right mindset, your brand could soon be shining on the grand stage. And remember, it all begins with your dedication to fostering meaningful relationships. So, go ahead and start building your brand's legacy today!
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Best Holistic Life February 2024
3 W a y s H o l isti c A rt T hera p y U n l o c k s
S e l f - Lo v e and H ea l in g
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3 WAYS HOLISTIC ART THERAPY UNLOCKS SELF-LOVE AND HEALING BY KAREN HANLON February is a time when the world turns its gaze to love, new beginnings, and
3. The Need for Self-Expression: Discovering Through Color
the promise of spring on the horizon. It's a month filled with expectations,
As we take a step into the second month of 2024, the call for self-expression
both joyful and challenging.
takes center stage. It's a moment to let go of the past and embrace what lies
As the founder of Painting Your Soul, I want to share with you the transformative
ahead. Traditional forms of expression may sometimes fall short in conveying
power of holistic art therapy during this unique time of year when emotions
the richness and depth of our emotions. Here, holistic art therapy offers an
run deep, and the need for healing is paramount.
extraordinary remedy. The individual components of the process (meditation,
"Inhale Confidence. Exhale Doubt." These words have been my guiding mantra
journaling, positive affirmations, essential oils, and the painting itself) are
throughout my ten-year journey with Painting Your Soul. They encapsulate
proven to help in the healing process.
the essence of what we offer and what has helped so many people on the road
My personal journey of self-discovery led me to open the doors of my process
to recovery – a path to rediscover your inner strength, to embrace self-love,
with others. As I often share with our participants, our focus is on creating
and to transform loneliness into a journey of self-discovery.
a journey that allows people to connect with themselves in a way they may
1. Loneliness: Finding Strength Within
never have experienced before. It's fascinating to discover that painting
For many, February can amplify feelings of loneliness, especially if you're
has the incredible power to stir the heart, ignite the imagination, and bring
without a romantic partner or have experienced the loss of a loved one. The
everlasting joy to the soul.
societal focus on couples can make solitude feel even more isolating. Holistic
One of our participants, Emily, beautifully summed it up: "Art therapy gave me
art therapy is one profound, often overlooked tool that can provide a sanctuary
a voice when words failed me. Through color and brushstrokes, I could finally
where you can reconnect with yourself and find strength in your own company
express emotions that I didn't even know were there."
– your inner-self.
Through color, brushstrokes, and texture, you can externalize emotions that
One of our participants, Sarah, shared her experience: "I never realized how
words may fail to convey. Trauma often resides in the deeper recesses of the
empowering it could be to spend time with myself in the studio. Painting
mind, beyond the reach of words. Art therapy serves as a valuable tool for
allowed me to embrace solitude and rediscover the love I have for myself."
addressing and healing these hidden wounds, providing a means to access and
In my studio, a blank canvas sits alongside a journal for inner thoughts. It's
process the emotions and experiences that traditional verbal communication
a safe space where you can create without judgment. The Painting Your Soul
may struggle to reach.
process is not about the final masterpiece; it's about the journey of self-
Embrace the Art of Self-Love and Healing
expression and self-love. Through art, you can confront loneliness head-on,
In summary, I want to emphasize that February and this time of year is not
using the canvas as a mirror to reflect your inner world.
solely about romantic love; it's about love for oneself, self-expression, and the
2. Self-Doubt: Harmony Within
transformative power of art therapy. My mission is a testament to the healing
Self-doubt often creeps in during times of change, and February's promise of
potential of holistic art therapy. By embracing this practice, you can find
new beginnings can sometimes feel overshadowed by our inner critic. Holistic,
solace, healing, and renewal in the month of February, as you journey towards
therapeutic art has the power to silence that voice of doubt and create harmony
the warmth of spring, armed with newfound self-love and self-expression.
within. Studies have shown that art-making can lead to a sense of "harmony"
Remember, the canvas represents your life, the painting represents your
between the external world and our internal self-representation.
journey, and the outcome remains unknown. Yet, the finished piece will always
Another participant, Michael, expressed his transformation: "I used to doubt
be exactly what you need to see and will lead to continual insights from this
my abilities constantly. Through art therapy, I found a sense of inner peace
experience of self-awareness as time goes on. It is your internal experience
that allowed me to let go of self-doubt and embrace new opportunities with
that’s most important. The focus will always be what transpires within—as
confidence."
you mediate, journal, and paint.
Art therapy allows you to explore your doubts, fears, and emotions in a non-verbal,
It is the process, not the final product. So, start your own holistic art therapy
safe space. As your emotions find expression on the canvas, you'll reconnect
journey—a path of love, healing, and profound self-discovery.
with your true self, gaining the confidence to embrace new beginnings, much like the coming of spring.
Connect with Karen Hanlon: https://linktr.ee/paintingyoursoul65
Best Holistic Life February 2024
BY MARK ANTHONY, JD PSYCHIC EXPLORER
BY GEORGE! SIX DECADES OF THE BEATLES!
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“Ladies and Gentlemen... The Beatles!” - Ed Sullivan.
Sixty years ago, on February 9, 1964, four young English-
global holistic influencers. Meditation, yoga, vegetarian-
men waited nervously on the stage of America’s #1 TV
ism, Hindu and Buddhist spiritual beliefs about chakras,
show.
auras, karma, and reincarnation, were introduced into
“Ladies and Gentlemen—The Beatles!” exclaimed Ed
Western society largely by George Harrison.
Sullivan. Lights hit the stage. The audience, mostly teen-
The Beatles disbanded in 1970. To paraphrase Rolling
aged girls screamed ecstatically. For The Beatles, the
Stone Magazine, The Beatles did it all, did it right, and
biggest night of their lives unfolded and "Beatlemania"
then went their separate ways to become successful solo
exploded.
artists. Dreams of a “Fab Four” reunion died in 1980 when
Eighty-one years ago, on February 25, 1943, the youngest
John Lennon was murdered by a deranged stalker.
Beatle George Harrison was born. During the Ed Sullivan
I discovered The Beatles as a teenager toward the end of
Show he must’ve been on Cloud Nine. In two weeks, he’d
the 33⅓ LP era. While The Beatles aren’t my generation’s
be celebrating his 21st birthday while on tour of America
music, neither is Beethoven, but I listen to both because
as lead guitarist of the world’s biggest band.
great music is timeless. True Beatles’ fans have a favor-
John Lennon, Paul McCartney, George Harrison, and
ite, mine is George Harrison.
Ringo Starr launched a musical Revolution. Combining
As a young psychic medium, George’s spirituality reso-
genius song writing, innovative recording techniques,
nated with me. My parents, also mediums, often discussed
fusion of world music and exotic instruments, they
interfaith beliefs with me. They admired George’s quote,
evolved within the span of three years from the pop/rock
“All religions are branches of one big tree, it doesn’t
“I Want to Hold Your Hand” to the psychedelic “Straw-
matter what you call God, just so long as you call.”
berry Fields Forever.”
As a guitar playing teenager, I idolized rock lead guitarists
The Beatles spearheaded the changing world of the 1960s.
like George and his best friend Eric Clapton.
They supported civil rights and peace. Their sense of
During law school I attended Oxford University. George
style transformed art, fashion, and slang. Critics blamed
lived Somewhere in England at his estate Friar Park in
them for dissolving taboos against recreational drugs and
Henley-on-Thames. One afternoon after class, my friend
premarital sex.
Kathleen took the train with me to Henley-on-Thames.
George, the “Quiet Beatle,” was Something of a Dark
We located Friar Park and stood before a large iron fence
Horse who actually had a lot to say. His friend, sitar virtu-
with a massive gate in front of a small ornate house. We
oso Ravi Shankar, exposed him to Indian music and spir-
wondered why George lived in such a diminutive home—
ituality. Through George, The Beatles became the first
until we realized the fences extended a mile in each direc-
B y Geor g e ! S ix D e c ades o f T H E B E A T L E S !
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Best Holistic Life February 2024
B y Geor g e ! S ix D e c ades o f T H E B E A T L E S !
tion. Friar Park spans over 60 acres. This was the gate house.
the pond in front of his mansion—and walks on the water!”
Beyond the main gate was a sign which had images of
“What?” we replied in unison.
several countries’ flags indicating the different languages
“There’s stepping stones just beneath the water’s surface.
posted on the sign. At the top was the British flag, with the
Makes it look like he’s walking on the water—like he really
post, “PRIVATE PROPERTY = ABSOLUTELY NO ADMIT-
is God.”
TANCE.”
Years later, George died of cancer in November 2001 at age
The US Flag’s post had Extra Texture which read, “GET
58. His last message was, “Everything else can wait, but the
YOUR ASS OUT’A HERE.”
search for God cannot wait, and love one another.”
Kathleen gasped when I pressed the intercom button on
George’s music helped me understand All Things Must
the gate.
Pass because we’re temporarily Living in the Material
“May I help you?” a proper English voice emerged from
World. Nevertheless, my life changed that day. From then
the intercom.
on, significant people in my life began to leave this mate-
“I’m here to see George,” I replied feigning an English
rial world.
accent.
The hardest losses were my parents. Mom passed suddenly
“And who might you be?”
from heart failure, Dad a decade later after a lengthy battle
“Uh—Eric Clapton.”
with cancer. My friend RJ had given me tickets to see the
“You’re not Eric Clapton!”
legendary John Cleese of Monty Python. Unfortunately, the
“Oh yes I am.”
event was the day after Dad died.
“Oh no you’re not—now go away and piss off!”
Devastated, I didn’t want to go. “What are you gonna do—
Kathleen and I joked we’d landed in a Monty Python skit.
cry all day?” RJ asked. “Your Dad knew how much you like
Afterall George was friends with the Monty Python comedy
Monty Python—he’d want you to go.”
troupe who made my all-time favorite movie “The Life of
Entering the theater in a mental fog, it seemed everything
Brian,” a satire about how people can be Brainwashed by
was happening in slow motion, my grief a stark contrast to
religion.
the thousands of cheerful people excited to see John Cleese.
Later at the train station while we waited on the platform
Docents stood next to boxes handing out forms for audi-
an elderly woman asked, “What brings two young Ameri-
ence members to write a question for the comedy legend.
cans to Henley-on-Thames?”
In my delirium, I scribbled a question and slid it into a box.
“We wanted to meet George Harrison,” Kathleen replied.
When the curtains rose the elderly English comedic genius
“He’s got quite a sense of humor he does George Harri-
John Cleese was seated center stage next to his daughter.
son,” she explained. “My son’s the postman, and whenever
His distinctive voice resonated, “Let’s take some questions
George sees a delivery person he doesn’t know, he dashes to
from the audience, shall we?”
Painting & Photographic Credit to McKenzie Van Dorne-Rice
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Best Holistic Life February 2024
His daughter retrieved a slip from a huge stack and read, “How did you meet George Harrison, and what was it like working with him?” OH MY GOD! THAT’S MY QUESTION! Chills flew through me clearing my mental fog. Feeling immersed in the energy of my parents’ love I realized this was “spiritual synchronicity.” The chain of events that led me to this precise moment was guided by my parents from beyond the material world. “Ah George—lovely man,” John Cleese said, “The best thing Monty Python ever did was the ‘Life of Brian,’ a movie spoofing Biblical epics. The character Brian was born next door to Jesus—people mistakenly believed Brian was the Messiah. The studio cut off funding claiming it was blasphemy and too controversial. “Then George Harrison saw the script and agreed to produce it—on one condition—we could make fun of religion—but not God. “George even mortgaged his Friar Park Estate to raise the money, said he really wanted to see the movie—those had to be the most expensive cinema tickets in history. If it weren’t for George Harrison, there never would have been ‘The Life of Brian.’” Cleese looked upwards, and with a sweeping gesture, put his hand to his lips and blew a kiss toward heaven and said, “Thank you George.”
Mark Anthony, JD Psychic Explorer® (The Psychic Lawyer) is a fourth-generation psychic medium and Oxford educated trial attorney. Mark travels to mystical locations in remote corners of the world to examine Ancient Mysteries and Supernatural Phenomena. Mark Anthony the author of the multiple award-winning Pulitzer considered best seller THE AFTERLIFE FREQUENCY. His other bestsellers are EVIDENCE OF ETERNITY and NEVER LETTING GO. To schedule a reading with Mark, visit his website: www.AfterlifeFrequency.com
FREE OFFER: Mark Anthony conducts free on-air readings on his livestream show THE PSYCHIC & THE DOC Thursdays 7pm ET/4pm PT. Find out how to tune in at: www.AfterlifeFrequency.com
B y Geor g e ! S ix D e c ades o f T H E B E A T L E S !
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Best Holistic Life February 2024
U n l o c k i n g W e l l n e s s : B r e a k F r e e F r o m I n n e r T u r m o i l a n d R e c l a i m Y o u r H e a lt h
UNLOCKING WELLNESS: BREAK FREE FROM INNER TURMOIL AND RECLAIM YOUR HEALTH BY DR. DEE
In the tapestry of our lives, past traumas and betrayals can
us vulnerable to the elements. This lack of healthy boundaries
cast a long shadow, affecting not only our psychological
can amplify our inner turmoil, making it difficult to find solid
well-being but also our physical health. The echoes of these
ground amidst life's storms.
experiences can create a storm of inner turmoil that ripples
The Ripple Effect on Physical Health
through our lives, leaving us in a perpetual state of unease.
Our bodies are intricately connected to our emotional
This article delves into the intricate connection between past
experiences. The chronic stress resulting from unresolved
wounds, the importance of establishing boundaries, and the
trauma and a lack of boundaries can lead to a host of
transformative power of embracing inner security in a world
physical ailments, including immune system dysregulation,
that can often feel turbulent.
inflammation, and even challenges in managing weight. It's
Understanding the Link Between Trauma and
not merely in our heads; it's in how our bodies respond to the
Inner Turmoil
signals of distress.
Trauma and betrayal, whether they stem from childhood
Embracing Inner Security as a Lifeline
experiences, relationships, or life-changing events, can
While past wounds can cast a long shadow, it's important to
infiltrate our thoughts, emotions, and behaviors. The scars
remember that healing is not only possible but necessary.
they leave behind may be invisible to the naked eye, but their
Establishing healthy boundaries becomes the cornerstone of
impact can be profound. It's not just about the past; it's about
this healing journey. It's about creating a space where your
how that past continues to shape our present.
feelings, needs, and well-being are respected and protected.
The Hidden Costs to Your Well-being
It's recognizing that you have the power to reclaim your sense
When past traumas and betrayals remain unaddressed, they
of safety and control.
can manifest as physical and psychological symptoms that
Navigating the Path to Inner Security
erode our sense of safety and happiness. High stress, anxiety,
Embracing inner security isn't a one-size-fits-all approach.
sleep disturbances, and digestive issues can become daily
It involves acknowledging the pain, seeking support from
companions. The fight-or-flight response, which once served
trusted individuals, and gradually reshaping your relationship
as a survival mechanism, can become a relentless loop that
with yourself. It's a journey that requires compassion
leaves us drained and disconnected from the present moment.
and patience as you learn to honor your emotions and set
The Role of Unsettled Boundaries
boundaries that safeguard your well-being.
Imagine our psychological well-being as a house. Boundaries
Breaking the Cycle of Turmoil
act as doors and windows, safeguarding our inner space and
Breaking free from the cycle of inner turmoil means
providing a sense of security. When trauma occurs, those
reclaiming your power. It means no longer allowing past
doors and windows may be left ajar or even shattered, leaving
traumas to dictate your present. It involves learning to
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Best Holistic Life February 2024
soothe your nervous system, whether through mindfulness practices,
Get Started Today
relaxation techniques, or seeking professional support. By doing
Keeping your body free of toxins and free radicals is necessary to
so, you can step out of the fight-or-flight mode and into a space of
maintain a healthy life and mind. You can add tons of foods to your
resilience and calm.
regular diet to help your body with its critical detoxifying processes.
Nurturing Your Well-being Holistically
If you are looking for a safe and all-natural way to detox your body at
Healing from trauma and establishing boundaries is a holistic
home, be sure to check out my Balancing Abundance Program. Because
endeavor. It's about nourishing your body with nutritious food,
detoxing is so essential and realistically, everyone should be doing it
engaging in physical activity that resonates with you, and prioritizing
on at least a seasonal basis, I have put together a program to help you
self-care. As you nurture your well-being, you create a solid
do just that. Here’s the thing, I know working with me one-on-one
foundation for healing that extends beyond psychological boundaries.
can seem challenging to get into (due to limited space), and I wanted
Embracing a New Narrative
to be able to give everyone an additional solution that has no limits.
As you embark on the journey of healing and self-discovery, remember
You deserve to be happy, healthy, and successful at everything you do,
that your past does not define you. By cultivating healthy boundaries
so here are some recipes to help set you up for success!
and embracing inner security, you're authoring a new narrative—
Need A Hand?
one that is centered around self-compassion, resilience, and growth.
A happy and healthy life is closer than you may think. We all have to
Your Journey Towards Inner Security Begins Today
deal with our health daily, which shows when we don’t feel our best.
Unveiling the inner turmoil created by past traumas and betrayals is
If you are tired of just making it through your day, you NEED to start
not an easy journey, but it is a transformative one. By addressing the
investing in your health today! You are not alone on this journey. If
wounds of the past, setting healthy boundaries, and nurturing inner
you need help, I am always here to do that. Even if it is something
security, you're creating a path toward a healthier, happier, and more
as small as acting as a sounding board, do you have any questions
fulfilling life. As you navigate this journey, remember that you're
or concerns I can help you with? Feel free to contact me directly at
not alone. Seek support, practice self-compassion, and embrace
DrDeeandMe@gmail.com or book a one-on-one call with me. Be sure
the potential for growth that resides within you. The turbulence of
to subscribe to gain access to tons of free goodies, and check back daily
the world may persist, but within you lies the power to find serenity
for more great recipes and information!
amidst the chaos.
Contact Info: https://askdrdee.taplink.ws
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Best Holistic Life February 2024
MASTERING YOUR MONEY DESTINY: 3 SILENT MONEY KILLERS BY DAWNA CAMPBELL
Mastering your money destiny requires confronting the three
moment and reflect. Are you entangled in the web of negative thought
silent money killers lurking in the shadows of financial success.
patterns? Are they holding you back from the financial abundance
These elusive forces silently undermine our efforts, standing as
you deserve?
barriers between us and the financial prosperity that we desire.
Silent Killer #2: Self-Fulling Prophecy
Although rarely acknowledged, the repercussions are tangible
The concept of self-fulling prophecies plays a pivotal role in our
and far-reaching, manifesting as burdensome debt, missed
beliefs. It’s the idea that our beliefs, whether they are positive or
opportunities, and the relentless weight of financial stress.
negative, have the power to shape our financial outcomes. When we
Within the heart of these silent killers, we will uncover the mind
believe something strongly enough, we subconsciously steer our
patterns that keep us bound to financial struggle, breaking free from
actions and decisions in a way that aligns with those beliefs, bringing
these self-imposed limitations. When we understand the forces at
them into fruition.
play, we can then take actionable steps towards transformation.
Imagine that you grew up hearing that “money is the root of all evil”
Not only will you gain insight into the hidden forces shaping your
or “rich people are greedy”. These engrained beliefs become self-
financial reality, but also discover some strategies to shift these
fulling prophecies, as they shape your attitudes towards wealth and
energies in your favor to a life of abundance and prosperity.
success. You might unconsciously sabotage financial opportunities
Silent Killer #1: Negative Thought Patterns
or avoid pursuing your dreams, fearing that ‘financial success’ would
Negative thought patterns are the silent architects of financial
make you a bad person.
struggle, constructing a self-perpetuating cycle that holds many of
Cognitive reframing involves consciously shifting your beliefs to
us captive. They are the unseen shackles that bind us to a reality of
create more positive self-fulling prophecies. If you always believed
scarcity, debt, and lack. It’s time to awaken to the profound impact of
“money is the root of all evil” you can reframe it to “money is a
these destructive mental habits on our financial well-being.
tool that allows me to make a positive impact in the world”. By
Imagine that you wake up each day with a cloud of doubt hovering
consistently reinforcing these new beliefs, you align your actions
over your financial prospects. Thoughts like “I’ll never have
with a more empowering narrative.
enough” or “I don’t have any money” become your daily mantra.
Silent Killer #3: Energetic Resonance
These seemingly unsuspecting thoughts soon take root in your
Picture your energy as a beacon, emitting signals into the universe,
subconscious, carving deeper grooves that dictate your financial
drawing in experiences and opportunities that align with its
reality.
frequency. This is the essence of energetic resonance, a concept that
The emotional and energetic toll of such thought patterns is
holds the key to either attracting or repelling financial abundance
staggering. Stress becomes a constant companion, gnawing at your
in our lives.
peace of mind. Anxiety robs you of restful sleeps, leaving you on
Our emotions and vibrations play a profound role in shaping
edge. These emotions emit a low-frequency energy that repels your
our financial reality. They are the language through which we
financial abundance, making it seem like it is an elusive dream.
communicate with the universe, sending out requests for our
Here is the wake-up call: it doesn’t have to be this way. Recognizing
desires. The Law of Attraction, a universal principle, says like energy
these thought patterns is the first step towards liberation. With
attracts like. Therefore, if we send positive, abundant energy, we
awareness, you gain the power to rewrite your financial script. Take a
draw financial abundance towards us. The connection between
M a st e r i n g yo u r M o n e y D e st i n y: 3 S i l e n t M o n e y K i l l e r s
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emotional states and financial outcomes is not mere coincidence, it’s a fundamental principle of the universe. Consider this: when you are in a state of gratitude, joy, and abundance, you are signaling a high vibrational frequency. In this state, you are more likely to make sound financial decisions and attract resources and people who can help you obtain your financial goals. On the flip side, if you are consistently in fear, doubt, or scarcity, your frequency is low, repelling financial abundance. To bridge the gap between your current financial reality and your desired one, it’s essential to raise your vibrational frequency intentionally. Begin by becoming acutely aware of your emotional states and thought patterns. When you catch yourself in a negative or limiting mindset, pause and redirect your thoughts towards more positive empowering beliefs. This conscious shift in thinking can help elevate your vibrational frequency over time.
Shifting the Energy Knowledge alone about mastering your money destiny is not enough. To truly change our financial outcome, we must take action. It’s time to break free from the chains of old beliefs and embrace the limitless potential that resides within us. Take the next step towards financial alignment by joining our on-demand complimentary training program, “Create it Now” https://www.dawnacampbell360.com/create-itnow-withthemindwhisperer using coupon code “CREATE100”. Try this empowering training, you will receive step by step guidance on manifesting instantly a life of abundance energetically. You will learn how to raise your vibrational frequency and manifest the financial prosperity you deserve. Connect with Dawna Campbell: https://linktr.ee/dawnacampbell
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Best Holistic Life February 2024
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W ays to Lo v e Va l e n t i n e ’ s Day
WAYS TO LOVE VALENTINE’S DAY BY JENN DRUMMOND
I have a friend whose favorite day of the year is Valentine’s
make conversation with someone who you might not know
Day. She’s not in some grand, romantic relationship (she’s
that well. Even if you do have a significant other or family,
actually usually single) but she looks forward to celebrating
take some time just for you on Valentine’s Day and relish the
every year. Why? Rather than putting a damper on the day
time spent enjoying your own company.
by lamenting the fact that she’s not dating the love of her
Remind yourself why you love your town or city. Why have you
life, she intentionally makes it special. She books a massage
chosen to live where you do? Instead of focusing on romantic
weeks in advance and makes plans to take herself out to lunch,
love for Valentine’s Day, pay homage to the love you have for
where she sits with a great book and a bottle of French wine.
your town or city. Go for a long walk through your neighbor-
If you’re a person who has found yourself rolling your eyes at
hood without looking at your phone the whole time, visit a
the “silly Hallmark holiday” or frantically swiping through a
museum (and leave a donation!), or volunteer for a local charity.
dating app in the weeks leading up to Valentine’s Day, I chal-
Send someone a card. Remember when we used to send valen-
lenge you to flip your perspective this year. Here are seven
tines to our classmates in grade school? How cute was that?!
things to try, whether you’re single, dating, married, divorced,
Try out the adult version by sending someone a Valentine’s
or anywhere in between.
Day card and let them know you’re thinking of them. I guar-
Schedule something you’ve been wanting to do. We all have
antee it’ll make their day.
lists of movies we’ve been meaning to see, restaurants that
Make a list of the things you love. There’s a reason there are
have been recommended to us, and road trips we’re excited
special gratitude journals and that many spiritual practices
to take. Why not book one of those for Valentine’s Day and
include a healthy dose of giving thanks: positive psychol-
give yourself something to look forward to rather than dread?
ogy research has shown that gratitude is strongly associ-
Luxuriate in being alone. Being alone is kind of awesome. You
ated with greater happiness. Take ten minutes, write down
can do whatever you want without taking others’ preferences
a list of things you are grateful for and love, and wait for the
or dietary restrictions into consideration. You don’t have to
dopamine and serotonin rush.
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Best Holistic Life February 2024
Deck yourself out in pink or red. When I used to climb mountains,
you’re excited to have made. Ask them what possibilities exist
I had these pink goggles that always made it feel like I was living
for them to do the same thing and help them get inspired to
in a cotton candy dream world. You can apply the same principle
think outside the box.
to getting dressed on Valentine’s Day. Wouldn’t it make you feel
We have the ability to make any day exciting (or terrible, annoy-
happier to look down and see bright colors rather than dreary
ing, or frustrating) if that’s what we decide it’s going to be. Sure,
gray or boring black? Just as importantly, what if you could make
external things happen from time to time, but how we choose to
others smile by outwardly projecting a more cheerful persona?
look at those has a big impact as well. When we start realizing
Help others see the beauty in the day. The next time you hear
how much power we have to define our outlook, we stop being
someone throwing shade at Valentine’s Day, help them think
held captive to the calendar.
about it in a different way. Talk about the non-romantic plans
Connect with Jenn Drummond: https://linktr.ee/jenndrummond
7
W ays to Lo v e Va l e n t i n e ’ s Day
Discover Resilience and Fuel Your Life Goals
Quit-Proof is a gripping testament to never giving up. The book embodies the spirit of a true gogetter and highlights the importance of life balance, goal setting, and living life to the fullest. Discover resilience in adversity. Quit-Proof chronicles Jenn Drummond’s pursuit to conquer the Seven Second Summits, despite no mountain climbing experience. Through this emotional and physical journey toward that audacious goal, the world record-holding mountaineer provides lessons on never giving up, cultivating resilience, and finding strength in the face of life's greatest challenges. Embark on a journey of personal growth. Mountain climbers consider the second-highest mountains on all seven continents to be technically more complex than the seven highest. Jenn's experiences on the mountains serve as metaphors for achieving life goals and inspiring continuous self-improvement. In Quit-Proof, she shares her struggles and victories and delivers potent insights into achieving balance, setting meaningful objectives, and living life to its fullest. The 7 secrets to realizing your life dream. In June 2023, Jenn became the first woman in the world to conquer the Seven Second Summits. Life goal reached! Learn the 7 secrets to how Jenn did it and how you can apply her hard-earned lessons to learning how never to quit. Inside, discover • Actionable strategies and exercises to take the first steps, build resilience, and handle life's challenges • The importance of goal setting and continuous self-improvement and personal growth • Ways to troubleshoot seemingly insurmountable obstacles Inspiration for becoming a go-getter, never giving up, embracing life balance, and living life to the fullest
If you have read books such as This Year I Will…, Mindful Self-Discipline, or the megabestseller, The 7 Habits of Highly Effective People, then Quit-Proof is a must-read.
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Best Holistic Life February 2024
UNLOCKING THE POWER: CRAFTING TRANSFORMATIONAL GROUP COACHING JOURNEYS BY MARSHALL ZWEIG
My first personal growth experience was in a group workshop. I only
ing experience, coaches lead the conversation. I view this distinction
said one sentence, but saying it in front of a group changed me forever.
as an opportunity to let your community get to know you. Instead of
In my two-plus decades of personal growth and exploration, all of
just lecturing, consider also sharing how what you’re coaching in that
my most impactful personal development shifts happened in groups.
session has impacted you personally. The more open and honest you
In addition, I facilitated weekly workshops for almost a decade, and
are, the more permission you give your clients to share themselves.
I’ve watched group coaching accelerate clients’ growth. Simply put,
BE MINDFUL OF YOUR PARTICIPANT’S SITUATIONAL VARIANCES
I believe group coaching is uniquely transformational.
Many of our participants listen while driving or working. If I were to,
Why? What about a group amps up the growth process?
for instance, ask participants to take notes during a session, I could
First, you’ve likely heard that most people fear public speaking more
seem insensitive to those who are on the road or in the middle of a
than they fear death. When group participants express themselves, they
project. Similarly, the vast majority of our participants listen on-de-
have to feel that fear. The nervous system encodes this high-adrena-
mand, so if I ask only for live feedback, those individuals won’t feel
line experience in a different way than 1:1 coaching or therapy.
included. Speaking to all the potential variances in the way a person
There’s also something powerful about having witnesses to your
participates recognizes everyone.
personal metamorphosis. A community offers peer support, encour-
INTRODUCE TOPICS FOR EACH SESSION
agement, and feedback in a way that individual sessions do not.
In a 1:1 coaching session, it’s common to begin with “what would you
Perhaps most importantly: I contend that most suffering in life comes
like to talk about today?” Groups, by contrast, look to the facilitator to
from our inability to accept something about the way we experience
set the agenda. Bring a topic to each session. Topics focus the group,
life. So often, we believe some version of “what’s wrong with me?”
and unify the group experience. In addition, since everyone in the
Being accepted by a group can instead encourage self-acceptance.
group is considering the same subject, each individual share poten-
Further, when one person ‘drops the waterline’—that is, admits some-
tially carries more impact for the group as a whole.
thing vulnerable—more often than not, what they share will resonate
ENGAGE WITH YOUR CLIENTS
with another person in the group. The ‘ah-ha’ gets passed from group
Most coaches find people, and the human condition, interesting. That
member to group member, and the entire interaction gains momentum.
same curiosity is essential for group transformation. Resist the temp-
As a coach and a supporter of collective personal development, I found
tation to lecture; instead, ask the same curious questions you might
the structure of the Ingomu platform exceptionally appealing. It's
ask in a 1:1 session. Once the answers start coming in, focus on creat-
organized into interactive groups, referred to as 'communities' and
ing more group consciousness. I have been in many groups where
clients experience coaching in virtual group settings. Here are a few
one person’s experience benefits the entire group; I’ve also been in
techniques we utilize within these communities to ensure that group
many groups where one person is allowed to dominate the conversa-
coaching becomes genuinely transformative. You can also implement
tion. Be mindful that the group is relying on you to determine which is
these strategies in your coaching practice.
which. In addition, sometimes in a group, no one will share. In those
FORM A RELATIONSHIP WITH OUR COMMUNITY
moments, I am always prepared to answer the question myself, out
Effective 1:1 coaches generally keep themselves out of the coaching
loud—both to facilitate more responses, and to create relationships
equation, letting the client do most of the talking. In a group coach-
with my participants.
U n lo c k i n g t h e P o w e r: C r a f t i n g T r a n s fo r m at i o n a l G ro u p Coac h i n g J o u r n eys
PROVIDE A ROADMAP
and to encourage participants to share out loud, which in my reality is an
In a group session, the coach leads, and the participants follow. This setup can
essential part of the ‘group experience.’ Finally, I ask the group to hold me
seem to members like their individual goals matter less. That’s why in every
accountable as well, both to what I coach and the way I coach. In this way,
session, I mention something about where we are as a group, or where we’re
participants take ownership of the community.
headed in terms of goals and expected benefits. Setting and reaffirming the
I coach because I want to make a positive difference for as many people as
roadmap creates a sense of safety and understanding for your community.
possible. Group coaching lets me reach far more clients than I could individ-
AWARENESS, ACTION, AND ACCOUNTABILITY
ually. Effective group coaching is simply a matter of adapting your coach-
During each session, I strive to facilitate new awarenesses for my participants.
ing style to give a wider audience maximum benefit.
At the end of each session, I assign homework: actions the group members can take toward achieving their goals. In addition, early in each session, I go over last session’s homework, both to create a sense of accountability,
Connect with Marshall: https://linktr.ee/ingomu
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Best Holistic Life February 2024
THE POWER OF LOVE: YOUR ULTIMATE GUIDE TO LIFELONG HAPPINESS BY N AT H A L I E B OT RO S
Hello February, the month of love! Let’s celebrate love regardless of your relationship status as I want you to focus on the most vital love of all: your selflove! Your journey to lasting happiness begins with self-love. I want you to love yourself unconditionally and embrace all your imperfections and flaws. Remember, it is what makes you unique and beautiful! Fifteen years ago, I embarked on a life-changing journey when I moved from Switzerland to the bustling city of New York. My quest was to discover what had been missing from my life, and I spent years chasing an elusive something. I tried changing external factors – my job, my apartment, and even my partner – but that nagging feeling persisted. I was living in this beautiful and vibrant city, but instead of finding what was missing, I stumbled upon home food deliveries that Europe lacked. Without realizing it, I gained 40 pounds in less than a year. Like many women, I dove into the cycle of trying every diet imaginable. However, I wasn’t really losing weight; I was losing my joy. There I was, in an electrifying city, confined to my home eating my three celery sticks, hating myself, my body, and others. That's when I knew it was time for a change, I needed to shift my focus from my plate to my life. I needed to first find happiness and then I could take care of my food. I told myself, "Nat, this is your new body, and instead of hating it, learn to love it. Extra weight doesn't diminish your beauty or worth." It was easier said than done, but I did it; I started my journey with the five stages of grief by Kubler Ross: denial, anger, bargaining, depression, and finally, acceptance. Once I accepted my new body, my next step was to love it. I made a daily ritual of standing in front of the mirror, naked, and forced myself to find at least one aspect of my body to love. At first, it was a struggle, as I couldn't see past my self-criticism. However, over time, this exercise transformed me. Starting with my hair, I gradually learned to love every curve and nuance of my body. I became so comfortable in my own skin that I oozed this amazing energy and confidence. No one could even dare think I had extra weight.
Th e P o w e r O f L o v e : Y o u r U l t i m a t e G u i d e T o L i f e l o n g H a pp i n e s s
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Best Holistic Life February 2024
As I delved deeper into self-love, I discovered not only a love for my
Even if you don’t want a relationship right now because you are not
body but also a profound love for myself. To this day, I stand before
ready or you want to be your own soulmate, just remember that it is
the mirror, not just to admire my body, but to celebrate the person I've
through self-love that you build authentic connections with anyone.
become. I found a love and acceptance for myself that had been missing
It is important to enrich the quality of your life and relationships with
all along. That self-love became the key to unlocking happiness, I think
anyone.
that was the missing element I kept chasing in my life. People, things,
As we celebrate the month of love this February, let's dedicate it to the
and even the perfect body can come and go, but the one constant is the
love you have for yourself. Create it, nurture it, and make it extraor-
person you see in the mirror – YOU!
dinary. You have a wealth of love to offer, but before extending it to
Self-love isn't just crucial for boosting confidence and finding happi-
anyone else, give it to yourself. Love that reflection in the mirror uncon-
ness; it's also the foundation for building meaningful relationships.
ditionally, flaws and all. Once you embrace self-love, happiness will
After all, how can you expect others to love and accept you if you don't
naturally follow, making everything else in life the icing on the cake.
love yourself first? Think about it, if you want, a healthy and fulfilling
Love is also the primary ingredient in my Happiness Cocktail, but there
relationship, you need to first discover how to love yourself because
are more secrets to discover. Stay tuned for next month's edition, where
when you truly do it, you gain the clarity to recognize what genuine love
I'll reveal the other components that contribute to lifelong happiness.
should look like. This also allows you to set healthy boundaries, make
And if you need personalized guidance on your journey to happiness,
choices that prioritize your well-being, and attract partners who appre-
scan the QR code below to set up your FREE Happiness Breakthrough
ciate and respect you for who you are. With self-love in your pocket,
Session. I'm here to help you kickstart your path to happiness. In the
you can navigate your relationships with confidence, as you know your
meantime, I'm sending you all my love...
worth and won’t settle for anything less than you deserve...
Connect with Natalie our Bon-Vivant Girl: https://www.thebon-vivantgirl.com/links
A D V ERT
Ready to Kickstart your Happyness Journey? The ultimate tool to transform your life, one blissful step at a time. Each card has a unique evil eye design, a symbol renowned for its protective and luckbringing properties throughout history. Crafted meticulously with love and care, by me. With The Happiness Cards, you will discover 50 happiness tips that can effortlessly be incorporated into your everyday routine. From simple acts of gratitude and self-care techniques to fostering positive relationships and cultivating inner peace, each card holds the key to living your happiest life. https://thebon-vivantgirl.com/happiness-cards
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B a t t l i n g t h e A n o m a l y W i t h i n : Emb r a c i n g Ch a n g e b y S a y i n g ' Y e s ' t o T r a n s f o r m a t i o n
BATTLING THE ANOMALY WITHIN: EMBRACING CHANGE BY SAYING 'YES' TO TRANSFORMATION BY AMANDA HART
In the hustle and bustle of today's fast-paced world, finding a tranquil
Letting go of control
oasis for self-reflection has become more essential than ever. Amidst
The decision to relinquish control and welcome change is often
the chaos, these moments of stillness grant us the rare opportunity
daunting. However, the revelation during my meditation session was
to tap into our inner wisdom, unveiling insights that can reshape the
as crystal clear as the morning sun – the key to unlocking growth
course of our personal growth journey.
and fulfilment lies in the willingness to release the grip of fear-based
Recently, during a profoundly meditative session, as the sun was
control. By doing so, we implicitly place our trust in our intrinsic abil-
rising one morning, casting its gentle glow on me, I embarked on
ity to steer our lives forward, unburdened by unnecessary constraints.
a journey within – a journey that began with a question. It wasn't a
As you read this, consider the universality of this experience. The
complex question, yet its implications resonated deeply: "What am I
resistance to relinquish control and the simultaneous yearning for
saying no to that my intuition is advising me to embrace?" This ques-
transformation are threads that weave through our shared human
tion possessed a quiet yet potent power, serving as a compass to navi-
tapestry. Are you perhaps somewhat inquisitive as to what is hold-
gate the uncharted territories where resistance and trepidation may
ing you back?
have been holding me captive.
So I invite you to embark on a journey of your own – one that starts
This triggered a canvas of self-discovery which developed before me,
by reflecting on the aspects of your life where 'no' dominates over
revealing instances in my life where latent resistance had taken root,
'yes', where rigidity overshadows the potential for metamorphosis.
overshadowing even my most significant accomplishments.
Embracing change requires vulnerability, a willingness to step out of
Battling the anomaly within
our comfort zones into the terrain of uncertainty. Yet, in that uncer-
I realised the irony, as often our accomplishments coexist with pock-
tain space lies the canvas for personal growth, where colours of trans-
ets of resistance as a testament to the multifaceted nature of human
formation can flourish vibrantly. Remember, as you tread this path,
progress, where triumph and hesitation can share the same stage.
you're not alone. This journey is one that we collectively undertake,
Through closed eyelids and a calm mind, a vivid metaphor presented
drawing strength from each other's stories, challenges, and triumphs.
itself – a metaphor that encapsulated the shackles of self-imposed
The neuroscientific power of inner retreat
restrictions that I was discovering. I found myself on roller skates,
A study published in "Psychoneuroendocrinology" by Creswell in
ones just like I had as a young girl and I was gliding downhill with
2016 demonstrated how mindfulness meditation reduces the produc-
an exhilarating rush, with a smile on my face and the wind rushing
tion of inflammatory cytokines, illustrating the tangible physiological
through my hair, yet the brakes remained engaged. It was a meta-
benefits of turning inward. By carving out moments of stillness, we
phor that transcended words, illuminating the unnecessary restraints
engage neural networks associated with self-awareness, emotional
that I had subconsciously attached on my journey, stemming from
regulation, and empathy.
the fear of letting go.
There is a flourishing body of research today that illuminates the
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Best Holistic Life February 2024
profound potential of retreating within, showing how it offers
Understand that this decision is about trusting in your
not only a sanctuary for personal introspection but a scien-
own abilities to navigate life's path without unnecessary
tifically backed pathway to holistic growth.
constraints.
Creating positive change affects the highest good of all
5. The Universality of the Experience
As you read through these words, consider the ripple effect
Remember that the fear of letting go and the desire to
that embracing change can initiate – not only in your own
maintain control are universal experiences. Recognize
life but in the lives of those you touch. Shedding the weight
that saying 'yes' to change and relinquishing control can
of unnecessary 'no's' allows us to harness the momentum of
be transformative, opening doors to growth and fulfill-
resounding 'yes's,' creating a synergy of growth that rever-
ment.
berates far beyond our individual spheres.
6. The Vulnerability of Change
If you’re ready to reflect and embrace your own transforma-
Embrace the vulnerability that comes with change. Step-
tion, here are some valuable guidelines for you to contem-
ping into the unknown can be scary, but it's also where
plate. Find yourself a comfortable space where you won’t be
true growth happens.
disturbed, make sure you have a pen and paper or journal to
Understand that it's okay to be uncertain and to take risks
write down your insights and take deep breaths until you feel
on the path to self-discovery.
calm, quiet and at peace.
1. The Power of the Question
7. Share Your Insights Recognise that self-discovery is not a solitary journey.
Begin your self-discovery journey by asking yourself a
Share your insights, challenges, and victories with others.
simple yet profound question: "What am I saying ‘no’ to
By opening up and supporting each other, we create a
that my guidance is telling me to say, ‘yes’ to?" Ths question can serve as your compass, guiding you
community that inspires and uplifts.
8. The Ripple Effect
toward areas in your life where resistance and fear may
Realize that by shedding unnecessary 'no's' and embrac-
be holding you back.
ing resounding 'yes's,' you set in motion a ripple effect
2. Identifying Areas of Resistance
of growth and empowerment.
As you contemplate this question, be open to identifying
As you transform, you become a catalyst for positive change
the areas of your life where resistance and control have
in your own life and the lives of those around you.
taken root.
In a world that often encourages rigid control, let's be the
Acknowledge that even amidst accomplishments, we may
pioneers of change and vulnerability. By shedding unneces-
still harbour pockets of resistance that stem from a desire
sary resistance and embracing transformation, we create the
to maintain control.
space for our authentic selves to shine. As we embark on this
3. The Roller Skates Metaphor
journey together, united in our pursuit of personal growth, we
Visual metaphors can be powerful tools for self-discov-
can soar without the weight of unnecessary control, inspir-
ery. As I meditated, I saw myself on roller skates hurtling
ing others along the way.
downhill with the brakes still engaged. This vivid image
https://calendly.com/amanda-hart/30-minute-clarity-call
served as a reminder of the unnecessary restrictions we
- FREE 30 minute clarity consultation to discover underly-
place on ourselves due to fear-based control.
ing beliefs or negative conditioning that are blocking your
4. The Decision to Let Go Once you've identified areas of resistance, make a
destiny and what path ahead serves your higher self in order to break free and flourish.
conscious decision to release control and embrace the journey.
Connect with Amanda: https://taplink.cc/amandahart
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Best Holistic Life February 2024
UNVEILING AUTHENTICITY: REDISCOVERING YOUR AUTHENTIC SELF IN A WORLD OF 'WELLNESS BY TAY LO R S A P P I N GTO N
Who am I?
So bored with the instead of this use/consume that
Who are you?
So bored with the snarky banter of health and wellness
Who are we?
professionals when they come across something they
I have sat with these questions for quite some time.
don’t like or disagree with
It seems like everytime we open a social media app or
So bored with the basic bitch nutrition information
marketing email we have someone screaming at us that
Not bored because any of this is wrong.
we aren't where we need to be, doing what we need to be
Not bored because this information shouldn't be shared.
doing, taking what we should be taking...
Bored because it's all we talk about when it comes to
It's exhausting honestly.
health and wellness.
You know that saying, once you see, you can't unsee...
I want to remind you that you are a UNIQUE and EVER
I started to understand that on a new level.. and once I saw
CHANGING ecosystem.
how many industries and the companies that exist within
This means that your needs today, even in this moment,
them "market" to the masses it was like groundhog day.
are going to look completely different in the next hour.
Different email
And yet, MUCH of what MANY do is calculated off of a
Different company
moment's need.
Same tired message (see above for the who, what, why,
Ya wanna know what else I am also SO bored with.. Labels.
and when of the shoulds)
You have parasites
After a while.. I got bored...
You have heavy metals
So bored.
You have overgrowth
So bored with the repetitive nature of much of what is
Yes, you do.
shared within the health and wellness space.
In fact, we all do, to varying degrees.
So bored with the toxic swaps posts
And much to the shock and dismay of some without many
So bored with the seasonal detox posts
of these microorganisms we wouldn't have evolved.
U n v e i l i n g A u t h e n t i c i t y: R e d i s co v e r i n g Yo u r A u t h e n t i c S e l f i n a W o r l d o f ' W e l l n e s s
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U n v e i l i n g A u t h e n t i c i t y: R e d i s co v e r i n g Yo u r A u t h e n t i c S e l f i n a W o r l d o f ' W e l l n e s s
It's not that they are bad and we are good. It's that we have created an
• Bioidentical hormone replacement therapy
environment that is favorable to them calling us home.
• Glandular support therapies
So, just like many of you, I have had ALL of these and carried the label
• Coffee enemas
that come with them and ya know what these labels did… 2 things..
• Castor Oil packs
Scratched my never ending intellectual need to “understand”
• Carbon/Hydrogen based therapy
everything going on (let’s be real, so I could work to “control” the
• Cold plunges
outcome)
• Entirely too many plant medicine therapies
AND…
• Every type of body based soft tissue manipulative therapy
Placed me in a box that I eventually identified with.
I COULD KEEP GOING…
I didn’t notice the identification, it was subtle… until it wasn’t.
And I would have A LOT MORE money in my bank had I just started
Now, I can spot it in someone else a MILE away… cause I’ve been there,
simple…
done that, and was completely suffocated by the person it morphed
Yet, we aren’t taught that simple is really effective and also really
me into.
hard to keep at.
Have we looked around…
Most of us have NO IDEA what actually makes us happy
Yes, we are probably all carrying some form of toxic load if you will…
Most of us have NO IDEA what are hobbies are
AND identifying with it and carrying that load (of which is so heavy)
Most of us have NO IDEA what the REAL potential of the body is
is also toxic and limiting.
WITHOUT all the input we are offered (cough SOLD cough cough)
I AM SO BORED.
So, I am committing to only offering up the BORING stuff when
Instead of diving into deep and meaningful conversations I have spent
someone has radically committed to the simple rules of the body and
the better half of my time as a practitioner and educator talking about
being human.
how to optimize your
Because the reality of it is, NONE of the pivots actually matter (long
• Pantry
term) if you are slowly dying inside because you have NO idea who
• Fridge
you are, what makes you happy, and how to navigate sitting with the
• Kitchen
uncomfortable truths that come from reflecting on the fact that your
• Candles
life has turned into a series of assuming identities and participating
• Air Quality
in roles the constructs of society have imposed upon you.
• Supplements
Loves, if this is hitting home for you, I AM NOT KNOCKING YOU.
• Water Supply
The ONLY reason I can actually put this into words is because this
• Cleaning products
last year has been a complete and utter deconstruction of my identity
• Personal care products
of which was tied to ALL of the things mentioned in the first half of
And this is a short list of the things I have educated on.
this email.
And all it took was ONE question to completely change my trajectory
AND what I can tell you is… sitting with these hard and uncomfortable
as someone in this space.
truths … has changed and continues to change my life, my business,
“Taylor, if you walked into your office, presenting as you currently
and my personal relationships FOR THE BEST (not better, BEST).
are, what would you do with you, what would be the “protocol” you
I want to see the best for you too.
would give this person”
Cheering you on from afar
Insert my deer in headlights moment. I have literally done it all.
Big love, T
• Plasmapheresis • Peptide therapy
Connect with Taylor: https://linktr.ee/tayloredwellbeing
• Meyers cocktails
Uncover the Root Cause of Your Bloat & Say Goodbye to Your ‘Buddha
• Bind, kill, sweat
Belly’ Forever… In Just 12 Easy Steps!
• Detox (after detox after detox)
https://tayloredtransition.com/buddha
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5 TIPS FOR NAVIGATING TOUGH CONVERSATIONS WITH LOVED ONES BY LUNDEN SOUZA Tough conversations with loved ones can be emotionally challenging, but
balanced perspective. It can also help you separate your feelings from the
they are an essential part of maintaining healthy relationships and personal
facts and focus on the specific issues at hand, promoting a more productive
growth. I want to share a powerful set of tools to make these conversations
dialogue.
more constructive and empathetic. In this article, we will explore five key
4. Reflect on Your Core Values
communication strategies to help you navigate difficult discussions with
Do you have your set of core values? This is something I always work with
the people you love.
my one-on-one clients on because they are SO valuable. They are your rules
Maybe you need to set a boundary with a friend or family member, maybe
to your game so you can win. Before engaging in such a discussion, connect
you need to really communicate with your partner about a situation that
with your core values. Ask yourself how the issue aligns with your values
has been really challenging, maybe you need to talk with your parents or
and beliefs. This reflection can help you gain clarity on why the conversation
guardian about something that happened that you’re not okay with.
is necessary and how it relates to your personal growth and well-being.
These tools will be really helpful for you:
For example, one of my core values is “Honesty” and so I can ask myself
1. Connect with Your Feelings for the Person
“How would ‘honesty’ communicate this to this person?” And really
In the realm of effective communication, anchoring positive emotions is
think about how you can embody your core values in what you want to
a powerful technique. When preparing to engage in tough conversations,
communicate.
start by grounding yourself in the positive feelings you have for the person.
5. Prioritize Connection Over Convincing
Remind yourself of the love, care, and connection you share. This will
One of the fundamental principles of effective communication is
help you approach the conversation with a more compassionate and open
recognizing that people have different communication styles and
mindset. Visualize your love as a warm, glowing light surrounding both of
representational systems. In a tough conversation with a loved one, it's
you, creating a safe and supportive space for the dialogue.
vital to remember that your goal is not to convince them to see things your
By anchoring yourself in your love for the person, you can maintain your
way, but to maintain and strengthen the connection between you.
rapport, even when discussing challenging topics. This technique ensures
Seek to understand their viewpoint and validate their feelings, even if you
that you convey your concern and feedback with kindness and respect,
don't agree with them. Use active listening techniques, such as paraphrasing
making it easier for the other person to receive your message.
and repeating their words back to them, to demonstrate your genuine
2. Rehearse Your Message Aloud
interest in their perspective. This empathetic approach can lead to a more
To ensure your tough conversation is as smooth as possible, practice
open and reciprocal dialogue, where both parties feel heard and respected.
what you want to say aloud. Speaking your thoughts out loud allows you
Having tough conversations with loved ones can be challenging, but
to identify and eliminate any potentially confrontational language or
when approached with these communication strategies, they can become
unintended negative triggers. This exercise helps you refine your message
opportunities for growth and stronger connections. By anchoring positive
and body language, making it more concise, clear, and compassionate.
emotions, rehearsing your message, putting your thoughts on paper,
Rehearsing your message aloud allows you to work on your tone of voice,
reflecting on your core values, and prioritizing connection over convincing,
body language and nervous system response.
you can navigate difficult discussions with greater compassion and success.
3. Put Your Thoughts on Paper
Remember, the essence of effective communication lies in understanding
Writing down your thoughts before the conversation can be a highly
the power of words, body language, and emotions. Use these strategies to
effective strategy. This process not only helps you clarify your own feelings
make your tough conversations more productive, empathetic, and beneficial
and objectives but also enables you to structure your communication in a
for your relationships and personal development.
more systematic and organized manner. It also allows you to just get it all
Want more one-on-one guidance and support? Apply to work with me
out, even if you don’t intend on saying all of that to the person you plan on
one-on-one by going to www.lifelikelunden.com/vip for one of my VIP
communicating with.
coaching opportunities. Your words can really change your world AND
Consider writing a letter to the person, even if you don't intend to share
your relationships.
it. This exercise can serve as a therapeutic release of your emotions and frustrations, allowing you to approach the conversation with a more
Connect with Lunden: https://linkin.bio/lifelikelunden
5 T i p s f o r N a v i g a t i n g T o u gh C o n v e r s a t i o n s w i t h L o v e d O n e s
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R e v o l u t i o n i z e Y o u r R e l a t i o n s h i p s w i t h Th i s O n e E n e r g e t i c Sh i f t
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REVOLUTIONIZE YOUR RELATIONSHIPS WITH THIS ONE ENERGETIC SHIFT BY PAT T Y O L I V E R
February is the month of love, and it can be triggering if you’re
In my line of work, I find this to be absolute truth! Everything
single or haven’t found “the one.” Relationships with other
is energy, and energy is transmutable. This is one of the many
people require the most of our time and energy during our
universal laws governing our physical experience. It means
life on Earth, especially romantic relationships. It’s the one
that we are free to change our energy at any time, but we must
thing we long for, and it’s also where we can create some of
consciously choose to do so.
our deepest emotional connections, positive and negative.
I’ve come to learn that there is one energetic shift that is required
As an energy healer specializing in Akashic Records, I
to significantly improve the quality of all your relationships:
recognized after doing hundreds of individual readings that
move from external to internal validation. In other words,
most karmic patterns are reflected in romantic relationships.
stop looking for people to love you and start loving yourself
These patterns included tendencies such as self-doubt, self-
instead. When you do, the right relationships will find you,
loathing, victimization and disempowerment, none of which
including romantic love. Until then, you will only attract people
led to any kind of stable, supportive romantic relationship. But
who will confirm the belief that you need external approval,
I also noticed that, for a majority of my clients, those patterns
which usually means people who are unsupportive, unable
were established very early in life and then simply projected
to love you in the way you desire, and ultimately less than
onto romantic relationships in adulthood. Unconscious patterns
you deserve. This will keep you stuck in a repeating cycle of
that are repeated and unresolved can become karma, meaning
unsatisfactory relationships until you change your energy.
you are destined to repeat them - even in future lifetimes -
This is another universal law at work: the law of attraction.
until you empower yourself to rise above them.
You can only attract into your life the people, situations and
My job is to help my clients recognize and clear their karmic
circumstances you are vibrationally resonant to.
patterns – behaviors they were unconsciously choosing again
So how do you go about shifting to internal validation? Here
and again without bringing awareness as to why. In doing so,
is some advice I have given clients as part of their energy
and then taking new action, they would create an energetic
healing sessions with me:
shift. Dr. Joe Dispenza, author and expert on the mind-body
1. Recognize that someone can only love you from where
connection, has said “change your energy, change your life.”
they are at in their own soul journey. This includes your
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Best Holistic Life February 2024
parents. We all want our parents’ love and approval,
create balance in your life. Ditch any bad habits like
but sometimes they simply aren’t capable of providing
smoking, drinking, mindless scrolling, etc., as well as
it based on their own karma and life lessons. Once you
any relationship that isn’t loving and supportive of the
realize this, you can start to release the need for their approval and start creating it for yourself instead.
lifestyle you want. 5. Create an empowered mindset. Reword negative thoughts
2. You don’t have to align your thoughts and behaviors
into empowered ones you can act on. For example,
to those of your family members. Rather, give yourself
instead of saying “I’ll never reach my goal,” you can
permission to follow your own inner guidance and choose
rephrase it to “I can take these three steps to get closer to
what feels most authentic to you. This might cause you
my goal,” and then identify and take those steps. Support
to feel like the “black sheep” of the family, but it’s one
it by repeating affirmations such as “I am capable of
of the most loving things you can do for yourself which
creating anything I put my mind to.”
is to honor your soul’s calling.
Relationships will come and go, but you will always be the
3. Be willing to spend time alone getting to know your-
one constant in your life. When you learn to create internal
self and what makes you tick. What are your likes and
validation and cultivate self-love, you become your own best
dislikes? How do you want to spend your time? What kind
soulmate! You’ll never be lonely, and you’ll never settle for less
of environment do you want to live in? How much alone
than you deserve. If you’re having trouble releasing karmic
time do you need? These are just a few of the many ways
patterns or want to manifest a new romantic partner, I offer
you can discover your wants, needs and desires. Then you
private soul coaching. I also created “Live a Soul-Powered
can find someone who is a match, rather than someone
Life,” an online course that teaches you how to access your
who “completes you.” (Hint: you are already whole and
own Akashic Record to clear karma, align to your soul’s purpose
complete just as you are!)
and open your flow of abundance. Visit www.pattyoliver.com
4. Develop healthy self-care practices and eliminate negative coping mechanisms. Eat well, get plenty of rest and
for more information.
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Best Holistic Life February 2024
SURVIVOR'S
INSIGHT:
THE DIAGNOSIS BY STEPHANIE WEEKS
S u r v i v o r ' s I n s i gh t : Th e D i a g n o s i s
50
Hearing “You have breast cancer,” your world turns upside down. As a survi-
Coping
vor, I know all too well. A melange of emotions arises - surprise, disappoint-
Can be overwhelming. Here are some coping strategies tailored specifically
ment, sadness, anger, confusion and More ... from that moment, Grab your
for that challenging period:
journal. You will be so thankful you did. Bring it to every appointment. I am
*Stay Connected: Maintain connections with your loved ones. Surround your-
happy to share a printable one I made. Email me ~ “Journal”, and It’s yours. As
self with positive, understanding people who uplift your spirits. Avoid isola-
I woke up from a lumpectomy….. Before they put me under & all the moments
tion, as social connections are crucial during challenging times. Do not get me
prior, I never thought I had cancer. I was the epitome of health. Ask Anyone! I
wrong. You need alone time and that is crucial BUT do not stay there!
truly thought I was removing a Benign Tumor. According to Docs and even a
Be kind and patient with yourself. Practice self-compassion and treat your-
biopsy! …. I wake up, my husband of 25 years next to me in tears. HE tells me.
self with the same kindness you would offer to a close friend.
…. “Babe, you have cancer and it’s bad.”
* Mindfulness: Practice mindfulness to stay grounded in the present moment.
It's natural to grapple with this whirlwind of feelings. Please know that every
Breathing exercises and guided meditations help reduce anxiety & promote
emotion you have is valid! You have the right to feel however you need/want to.
calmness. This can be as simple as taking 3 deep breaths as you focus on your
Never Apologize! Scream… if you want. Cry.. if you want… Be alone for a little…
breath ANYWHERE … ANYTIME…
if you want… Feeling these emotions & giving yourself the space & permis-
* Creative Outlets: Engage in creative activities like painting, drawing, or craft-
sion to do so is the first step toward healing. It's not a sign of weakness but a
ing. Maybe even write future letters to yourself. Like a 90 day letter. Here is a
testament to our inherent humanity. You do not need anyone’s permission.
short sample- Hey You. We did it! Another 90 days have flown by. Look how
Please, GIVE YOURSELF GRACE!
far we have come. I am so proud of you. You are surrounding yourself with
Engaging with Professionals
loved ones and giving yourself the space to heal and that took courage….. You
Your medical team will be your closest ally. It's essential to foster open commu-
get the idea. Look forward!
nication, ASK, and seek 2nd opinions, always. Trust your instincts. If some-
Finding Beauty in Adversity
thing feels off, listen to that gut feeling. You are not just a patient. You are an
Seeing Beauty amidst adversity is challenging, Yes even in the face of cancer.
active participant in your healing journey. Choosing your care team is more
It's in the strength you discover, the deepened relationships, and the nurtured
than just checking credentials. It's about finding those who align with your
self-love. It's found in small moments—a comforting touch, a good day, a
beliefs & needs. I may hate the Dr. that you think is the best & vice versa. That
meaningful conversation. Beauty is subjective; it's in the eye of the beholder.
is ok!. I have compiled a comprehensive list of IMPORTANT questions to ask
Despite challenges, it can unveil previously unseen aspects of life and self.
your doctor. Email me ~ LIST.
In this journey, unexpected beauty emerges: newfound strength, deeper rela-
Communication
tionships, and self-love. Despite adversity, cancer can reveal hidden facets of
Is important. It's essential to express your needs with loved ones and know it's
life, reminding us of our inner resilience. Stay tuned for more empowering
okay to ask for help. People process emotions differently; some may be close
insights. #TheBeautyInCancer
while others seem distant—it's about their journey, not just yours. Post-di-
Supportive Community
agnosis days can blur; recording conversations in a journal or voice memos
I invite you to join our community of strength & resilience. Share your stories,
helps revisit essential details. Embrace gestures of love—whether it's food,
experiences, and words of encouragement.
rides, or a simple message. Find beauty in unwavering support.
Let your voice be heard, for in our collective stories, we find courage! Let’s
Protect your space and energy. Language matters; choose words that reflect
Connect! Tag me in your posts, use the hashtag #TheBeautyInCancer. Spread
your experience. Avoid traditional war metaphors if they don't resonate.
your message of hope & healing, together, let's create a network of support
Embrace your journey with love and positivity. Even in treatment discussions,
and inspiration.
use positive language. Your unique journey deserves healing energy and love.
We celebrate victories, no matter how small, and offer solace in times of strug-
Remember, every journey is unique.
gle. Your story matters. Your strength inspires. Let's walk this journey together,
Every survivor is a superhero! The strength isn’t just physical but mental
empowering one another with love, understanding, and unwavering support.
& emotional. Embrace the strength within, surround yourself with positive people, music, meditations, books, visualizations, affirmations and especially
Until next time, Sending You Love & Light
☀️
your care team. Even just Visualizing healing can be a powerful tool! I found recording myself, my process, my thoughts & emotions live & in the moment on my podcast to be very healing! Check it out - Link Below!
Connect with Stephanie: https://www.StephanieWeeks.com/dharmaproject
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Best Holistic Life February 2024
MY JOURNEY INTO HEALTH BY J A M ES G R AY RO B I N S O N My weight struggles are iconic and legendary. I started out as a “husky” child
drip, and several other nagging problems. I had spent thousands of dollars on
in the 1950’s and 1960’s which was cathartic because my twin brother was
medication for these conditions, but there was no improvement.
thin as a bean. I was the product of my parents’ depression era beliefs that fat
I did hundreds of hours of research to try to find out what was happening to my
equaled prosperity. As I look back, I was fed a horrible diet of bread, butter,
body. I learned that cortisol is the body’s way of protecting itself during times
gravy, potatoes, and fatty foods. I was put on my first diet when I was 8 years
of famine and it converts all available calories into fat. By starving myself, I was
old by my pediatrician who limited me to one slice of white Wonder bread a
doubling down on high fat percentages because my cortisol would spike, and
day. I was 5’6” tall and weighed 185 pounds when I was in 10th grade.
I would pack on the fat pounds. The stress of being fat also spiked my cortisol
My parents called me healthy, but I felt fat compared to my three brothers
levels which was a negative spiral.
who were all thin. I was self-conscious around strangers, especially girls. Until
Last summer, I partnered with a California film producer to produce
recently, I was reluctant to take my shirt off in public, I had a doughnut around
documentaries. He shared with me that he had diabetes and other serious
my waist and was addicted to sugar, dairy, and gluten.
health issues but was off his medication and had lost 85 pounds. He attributed
I fell in love with long distance running and sports in college and law school. I
his miraculous transformation to a strict raw plant based vegan diet designed
had brief moments of healthy body fat ratios and even entered a body building
by a California nutritionist with enzymes, amino acids, and plant protein
competitions. These moments were short-lived and always were followed by
supplementation.
binge eating and drinking which ballooned me up to around 250 pounds.
I was determined to get to the bottom of my health problems and hired the
My life has been traumatic, with strict discipline from my parents and five near
nutritionist to help me with my issues. He stressed the fact that it would
death experiences. I was diagnosed with PTSD when I was 60. After graduating
require a complete lifestyle change, mentally, physically, emotionally, and
from law school, I went into practicing law where I was constantly stressed
spiritually. He also required me to watch a series of documentaries on toxins in
and subject to elevated levels of adrenalin and cortisol. As a result of the stress
our food, specifically “The Game Changers”, ‘What the Health”, “Seaspiracy”,
and other factors, after 27 years of practicing law I had a nervous breakdown
“Forks Over Knives”, and “Earthlings”.
and burned out. I quit practicing law and went on a spiritual journey to find
I was horrified about what I had been eating for the first 70 years of my life.
out what happened to me and how I could have prevented it.
It seemed that most of the food I had eaten, even when I was a vegetarian for
I still struggled with my weight. The AMA suggests that my normal body
10 years, was highly toxic and had low nutritional value. I was determined to
weight should be 150-165 pounds. According to their charts, I was obese. That
clean up my act and eat as he recommended.
hurt my feelings because I exercised every day and was always on some sort
The first step was to get a live blood analysis. This is not a conventional blood
of weight loss diet or supplement. I walked around with a pumpkin/beer belly
test and is only offered in a few states. The results of the analysis were startling.
even though I rarely drank alcohol.
I had a leaky gut, plaque mucus in my digestive tract, enzyme deficiency and
I had a fondness for ice cream, pizza, and red meat. I started on the intermittent
parasites. Not a pretty picture, to be sure. The good news is it is healable.
fasting diet and only ate once a day. My weight never dropped below 200,
I have been on a raw plant-based vegan food plan since the first of August
even though I was running marathons and working out every day. I had pretty
2023. I am eating three times a day with snacks. I have lost close to 50 pounds
much given up on the hope of being at a healthy weight, rationalizing that my
and am down to 175 pounds. I am sleeping better, feel healthier and people
metabolism was too low to be thin.
are wondering what I am up to. At my last measurement, I was down to 15%
I went on hormone therapy for a hypoactive thyroid to boost my metabolism.
body fat. Miraculous!
I went to a longevity clinic to get the latest injectables to improve my health.
I urge everyone with health concerns to consider what they are consuming as
To be honest, none of this helped me lose weight. I was eating 1000 calories
a cause of their health problems. Although being on a raw plant-based vegan
a day and not losing weight. When I would fall off the diet wagon and eat my
diet takes planning and prep time, I know I have added years to my life.
favorite foods, my weight skyrocketed. I was also suffering from chronic pain, gas, toenail fungus infections, postnasal
Connect with James Gray Robinson: www.jamesgrayrobinson.com
M y J o u r n e y i n t o H e a lt h
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Best Holistic Life February 2024
How to find new love after loss.
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HOW TO FIND NEW LOVE AFTER LOSS. BY YEMI MAJEKODUNMI
Love is an overly complex emotion. Love and what it means to each person
So, I quickly had to set three fundamentals:
will evolve with time. This will impact the expectations we want from love.
1. I had to consciously keep my heart open to love again. This required three
How we see love changes because of our personal life experiences, and the
prerequisites:
impact on our emotions.
A. Healing from the loss of my late husband.
I am authoring this article from a perspective of love gained and lost. In this
B. Staying Holistically fit.
article I am going to share of how love can be gleaned at contrasting times of
C. Maintaining a healthy connection with good people.
our lives. How family history can influence how we love and it how it alters when finding love second time around.
2. I had to constantly belief that I will find a new and suitable soulmate. This required faith, hope, and action.
My love story started at 19 years of age and spanned to age 48 years old. At
3. I had to be brave to be open minded to navigate modern dating methods.
nineteen years old one’s world vision and life experiences are quite innocent.
Grief impacts love and emotional choices. The pain from losing a spouse
Although at that age one is not aware of this. These are my thoughts after the
can either make one withdraw from life or grasp at the formidable beauty
fact. The unconscious mind seeks the fairy tale, finding the love of your life
the world still has to offer. Choosing the latter makes one more daring and
and falling hopelessly in love.
bolder, grasping life. Death makes you realize life can seem noticeably short.
However, what we do not realize even when young, that life has already scarred
How is love different now in my 40s and 50s? The scars of grief have given me
how we react to love when we find it. We have learnt unconsciously from our
time to reflect on who I was in my younger teens and who I am today. What
families what marriage and relationship should look like. The mind has uncon-
my strengths and weaknesses were then. Perhaps reflect more on how to heal
sciously mirrored the familiar.
and engage more wellness strategies.
I came from a broken home, Dad and mum had separated though maintain-
As a Grief and Life Coach to Widows and Single women, aged 40 years old
ing contact with both. I spent most time away at school. The latter taught me
upwards (with other 27 years in the Mental Health field):
how to guard my feelings and not freely show emotion.
Five key essentials to an older woman returning to dating after being widowed
When my prince charming came along, he was my ideal person, tall, highly
are:
intelligent, and a gentle soul. He was the perfect match I needed as I was
1. Learn to get to know more about yourself. That is what qualities in your
quite spontaneous and fiery. He calmed my flames, and I challenged his sulky
potential new person will fulfil you now. What qualities are you bringing to
retreats. However, unbeknown to me then, I held the belief that men never
complement your relationship.
stayed. This manifested in the content of my response to arguments just wanting to end the relationship. Despite my rectory and retorts he would reply ‘I’m not going anywhere or leave you as your dad did.’ Our love relationship lasted for 37 years, and we both had two beautiful daughters, before death came calling.
2. Both of you being financially solvent will make the relationship less stressful. It gives you more choices in social engagement, and this enhances wellness. 3. Knowing your non negotiables before starting any new relationship will serve you well.
So fast forward to the 21st century wanting to find new love again as a widow,
4. If you have adult children, maintaining clear boundaries is important.
the love landscape had changed. So, I also had new wounds to heal and under-
5. Have a clear and precise vision of what your new love relationship should
stand. Also, I was aware my new history of loss will most definitely impact how
look like.
I would see love second time around.
If you a Widow or Single woman aged 40 years old upwards connect with me at
For the current age era I now found myself, my requirements in a relation-
https://walkingoutofwidowhood.com to discover beauty to be found in loving
ship had changed. One pearl of wisdom that guarded my choices was not to use
again after loss or disappointment.
my late husband’s qualities as a yardstick to measure the new man I intended to meet.
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LET’S RAISE BRAVE THINKERS!: THE # 1 SKILL EVERY CHILD NEEDS TO LEARN BY JULIE D'ANN “You need to just stop thinking!” This is a statement I used to commonly
thing we all enter this world with and the last thing to leave us when we depart
say to myself for about the first four decades of my life. That is, until I finally
the world: the breath. A very simple practice I developed in working with my
learned the value of daily meditation. For the first time in my life, I was able
daughter that I like to call a Time Within™ goes like this:
to actually observe my thoughts. Eventually, I also learned how to choose and
1. Breathe deeply and slowly, in through the nose and out through the
replace disempowering thoughts with ones that served me better. I found myself
mouth, for 3 to 5 breaths where you extend the exhalation a little longer
flabbergasted: why, oh why, had no one ever taught me this valuable skill as a
than the inhalation
child?
2. Then picture in your mind something you truly love and feel gratitude for
Why did no one ever teach me how controlling my breath would instantly calm
3. Connect to this feeling in your heart by simply focusing your awareness
down my body simply by extending my exhalation? (Thank you, Dr. Libby
there (placing your hand on your heart can be helpful)
Weaver, for your research on this!) Most importantly, why did no one ever teach
4. From this place of pure love and light, make positive statements, such as
me how our thoughts and feelings actually work, that they form a feedback
“I am enough. I am absolutely lovable just as I am. I am significant. We
loop that we can learn how to use to our advantage to actually, literally create
are all connected.”
our own reality?
Do this every day. Do this whenever you start to feel anxious, or whenever you
The Power of the Question
feel a little low and seek to boost your spirits. Do this morning and night, and
These questions launched me onto a path of self-discovery beyond my wildest
witness the unfolding of your life’s transformation.
dreams. My transformation has just begun, and thankfully it started with the
Final Note
discovery of my true purpose and mission in life: to get meditation taught
“You have to make your possibilities welcome in your life.”- Mary Morrissey
in schools. Yes, that is a lofty mission, some might say not possible in this
When you learn to use controlled breathing to calm down the body, and practice
lifetime, but I know the tremendous benefits I’ve seen in just the short time
doing this daily, it becomes a skill that serves you well in the most stressful of
I’ve committed to daily meditation, not to mention the plethora of research
situations. If children were taught this one simple practice, and practiced it
available proving the benefits of daily meditation, and I desperately want this
daily, every morning in school, for example, as a consistent, repetitious, daily
for all children.
routine, this is what forms the basis for this simple yet critically valuable skill
Tony Robbins says, “The quality of your life is determined by the quality of
to become a lifelong habit. When you are able to calm your body down in any
the questions you ask.” So, I ask not how I will accomplish this seemingly
situation, anywhere, at any time, your mind becomes clearer and more open to
impossible goal in the general sense, but instead, I simply ask a brave thinking
perceiving new opportunities and new possibilities for how you now choose to
question: what can I do with what I have from where I am right now?
respond in the world, instead of reacting out of fear.
Asking Brave Thinking Questions
The truth is, each and every one of us has all we need within. When you take
Being a brave thinker is all about having the courage to acknowledge all your
the time to go within, to take a Time Within™, by focusing on possibility and
thoughts, and then consciously choosing which thoughts you no longer want
gratitude, everyone wins because what you focus on grows and flows out into
to have so you can then CONSCIOUSLY REPLACE them with better feeling, more
the world. You and you alone decide how you want to feel in any given moment,
empowering thoughts. This is how true transformation occurs, and it is a daily,
and so by choosing to focus on the things for which you are grateful, you amplify
lifelong process of continual growth and learning that, just like exercising any
THAT feeling in yourself, in your life, and through the ripple effect, you amplify
muscle, gets easier and stronger the more you do it. The Dalai Lama says, “If
that feeling of loving gratitude into the world. What better way to effect positive
every child in the world would be taught meditation,... we would eliminate
change in your life and in the world around you. The good news is: you get to
violence from the world within ONE generation.”
choose!
So how do we get daily meditation in schools - or into anyone’s life, for that matter? It’s simple really. Just focus on the one thing that is both the first
Connect with Julie: https://juliedannauthor.com/
L e t ’ s R a i s e B r a v e Th i n k e r s ! : Th e # 1 Sk i l l Ev e r y Ch i l d N e e d s T o L e a r n
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B e s t H o l i s t i c L i f e F e b r u a r y 2 0 2 4 > CO V ER STORY
THE MIDLIFE GLOW-UP:
Rocking Resilience, Self-Care, & Unstoppable Joy YOUR PLAYBOOK FOR AGING WITH INNER BEAUTY AND INTENTION
THE MIDLIFE GLOW-UP: ROCKING RESILIENCE, SELF-CARE, & UNSTOPPABLE JOY YOUR PLAYBOOK FOR AGING WITH INNER BEAUTY AND INTENTION
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Let's embark on a journey through life's ups and downs, exploring the challenges, transformations, and self-discovery that come with the territory. From the trials of fertility struggles to embracing midlife self-care, we'll navigate a path filled with resilience, laughter, and heartfelt wisdom. So, sit back, relax, and embark on a journey as comforting as a cozy blanket and as joyful as a room filled with laughter and love."
The Rocky Road to Motherhood
sometimes, throughout my journey, I've found myself plac-
Let's rewind when the mere mention of parenthood sent
ing the needs and well-being of my family ahead of my own
shivers down my spine. You see, my journey to motherhood
and neglecting my fitness routine, commitment to healthy
was no leisurely Sunday stroll. It was more like a wild roller-
eating, and mindfulness.
coaster ride through a hormonal jungle. It involved countless
Picture this: for most of my life, I was a seasoned multitasker
fertility treatments, the emotional turmoil that could rival a
extraordinaire. I poured my heart and soul into being the best
Lifetime movie, and enough anxiety to make anyone's heart
mom I could be. I was the chief chauffeur, shuttling my kids
skip a beat. I'd be lying if I said I didn't have moments where I
to lacrosse, baseball, and basketball games. I was the home-
thought my dream of having children might never come true.
work helper, the school event enthusiast, and the provider of
Fast forward a few years, and after countless heartaches and
a warm and loving home. My husband and I worked tirelessly
tears, I finally got to cradle my beautiful babies in my arms.
to keep the spark alive in our relationship amid the chaos.
The road to motherhood had been a treacherous one, paved
But, yes, there's a "but" – my devotion to family and career
with uncertainty and sprinkled with the magic of hope.
often came at the expense of my own self-care. When juggling
Midlife: A Time of Transformation
responsibilities, it's easy to put self-care on the back burner.
Reflecting on my life's journey and its winding paths, one
My weight saw more ups and downs than a rollercoaster; my
thing becomes abundantly clear: midlife and beyond is a
energy levels were a mystery, and personal time? Well, it was
truly transformative period, especially for us women. It's
as elusive as a unicorn. Can you relate?
that chapter when our roles as devoted mothers, dedicated
I felt guilty if I did take time for myself. I just wanted my
wives, and successful professionals begin to shift. It's when
kids to be happy, safe, and feel loved. They were my number
we finally get to put ourselves first, embrace the beauty of
one priority, and I always put my kids first for their health,
aging, and strut our stuff with grace and confidence.
wellness, and happiness. My kids were my whole world, and
The Balancing Act of Life
I wouldn’t change a thing, but little did I know the profound
As a dedicated Health and Fitness Professional, my journey
consequences of neglecting self-care.
has always been about balancing my passion for health and
The Empty Nest Syndrome: A Time of Tran-
wellness and my responsibilities as a parent. I've constantly
sition
strived to lead by example, showing my children the impor-
Eventually, the day came when my children packed their
tance of a healthy and active lifestyle. In doing so, I not only
bags for college. Our home suddenly felt empty, and I was
prioritized the physical and mental health of my loved ones
hit hard by the infamous "empty nest syndrome." It was a
but also instilled in them the knowledge and habits required
transition from a bustling household to the stillness of an
to fuel their bodies and minds for a lifetime of wellness. But,
empty nest, and boy, did it leave me feeling untethered. The
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days of carpooling, helping with homework, and preparing family dinners
The Turning Point: From Within
became fond memories. The reality of having an 'empty nest' was something
It was during this phase that I had a profound realization – it was time for
I hadn't entirely prepared for. Our kids actually enjoyed hanging out with me
a change, not just on the surface but deep within. The journey to mother-
and my husband! Suddenly, we went from a party of five to a table for two.
hood, the struggles with fertility, and the parenting challenges had profoundly
My heart was heavy.
shaped who I was. But it was time to step back and focus on my well-being.
The departure of our children for college or to start their own lives elsewhere
Like my mother always said, " You have to pick yourself up by the bootstraps
can stir up a mix of emotions. For me, it was a concoction of sadness and a
and fill that emptiness with something meaningful."
heavy dose of disorientation. The roles that had defined my life for decades
I recognized that this was the moment to reclaim my inner strength, the
were shifting, and I had to adapt.
strength that had seen me through years of fertility treatments and parenting, and radiate beauty from the inside out.
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Mental and Emotional Wellness: Nurturing the Mind and
gaining insight into my inner world. This practice helped me untangle the
Heart
knots of worry and stress that had accumulated over the years. It was a form
The first step in my transformation was taking care of my mental and
of self-discovery, a way to understand my triggers and learn to manage them
emotional well-being. I began each day with meditation, allowing me to center
effectively.
myself and start the day with a sense of calm and purpose. This practice wasn't
The Importance of Physical Health: Nourishing the Body
just about finding peace but also about reconnecting with myself and under-
Physical health was another vital aspect of my journey. I realized I needed to
standing my needs and desires. It was a small practice, but it made a world of
nourish my body with wholesome foods and regular exercise. I make sure to
difference in how I approached each day.
fuel my body with protein, healthy fats, and fiber- it not only makes me feel
Stress management became a crucial part of my daily routine. I learned to
good but helps against age-related diseases. After years of going hours with-
journal my thoughts and feelings, providing an outlet for my emotions and
out eating due to a busy schedule, I made it a point to have a healthy break-
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fast every morning. This one simple change profoundly impacted my
waters of menopause and peri-menopause. These hormonal changes
energy levels and overall well-being.
can bring about a range of symptoms, from hot flashes and mood
Having been in the fitness industry for almost 30 years, teaching
swings to sleep disturbances and changes in metabolism. It's a time
1-2 classes daily while caring for my kids (they practically grew up
of immense transformation, and no two women experience it in the
in a gym), I truly believe movement is crucial to overall health and
same way.
well-being. Exercise became a priority not just in my life but also in
Navigating these changes can be daunting, and it's a journey that
my children's lives. I firmly believe that 30-45 minutes of daily move-
often leaves us searching for solutions. That's where holistic heal-
ment, whether walking, cycling, hiking, running, or whatever activity
ing comes into play. It's about addressing the physical, emotional,
you enjoy, is all it takes to stay healthy. In addition to that, strength
and mental aspects of these transitions, finding ways to manage the
training 2 to 3 times a week is imperative to keeping our muscles and
symptoms, and embracing this phase of life with grace and grit.
our bones strong and healthy. Movement and strength training not
Creating a Healthy Environment: Minimizing Toxins
only improved my physical strength but also boosted my confidence.
Self-care extends beyond our bodies. I emphasize the importance of
I found that regular exercise was not just about physical health but
creating a healthy environment, from using non-toxic skincare to
also about mental clarity and emotional balance.
selecting household products that are safe for our well-being. While
Holistic Approach to Self-Care: Nurturing the Spirit
we can't eliminate all toxins from our lives, we can make conscious
I began to see self-care as a holistic journey, encompassing not
choices to reduce our exposure.
just my body but also my spirit. I paid close attention to the foods
In my own home, I've made an effort to minimize toxicity as much as
I consumed, opting for whole, nutrient-dense, seasonal, and local
possible. We focus on whole foods, eat clean, and make choices that
options whenever possible. What we eat truly does show up on our
benefit our overall health. It's a continuous journey, but it's one that
skin, and I wanted to glow from the inside out. What we consume is
we embark on together, making gradual changes to our lifestyle and
essential for our brains, hearts, and guts; everything is connected. Did
environment to prioritize our well-being.
you know 90% of our serotonin is produced in our gut? Keep your gut
Embracing Life with the 80/20 Rule: Balancing
healthy to radiate happiness! Eating the rainbow is a beautiful thing!
Discipline and Indulgence
Exposing myself to morning sunshine became a part of my daily ritual.
While discipline and self-care are essential, I also believe in the beauty
It not only helped regulate my circadian rhythm but also improved
of balance. Life is fleeting, and it's meant to be lived. I encourage
my sleep quality, which is paramount for my overall well-being. The
my clients, as I encourage myself, to embrace the 80/20 rule when
simple act of taking in the natural beauty of the world around me each
it comes to eating. You might be wondering what the 80/20 rule is,
morning became a form of meditation in itself.
80% eating clean and 20% eating decadently; it allows for occasional
Tailoring Self-Care to Unique Needs: A Personal-
indulgences and moments of pure enjoyment.
ized Approach
Vacations, adventures, and celebrating life's milestones are essen-
One important lesson I've learned is that self-care isn't a one-size-
tial. They remind us that life is an incredible journey meant to be fully
fits-all concept. Every woman is unique, and her challenges during
experienced, regardless of age. Finding the balance between disci-
midlife and beyond are equally distinct. As a coach, I've had the priv-
pline and indulgence is a crucial aspect of self-care that enhances
ilege of working with various clients, each with their own symptoms
our overall well-being.
and needs.
The Power of Yoga and Meditation: Cultivating
As I embarked on my journey, I guided my clients on theirs. We delve
Mindfulness
deep, addressing mental, emotional, physical, and spiritual aspects
Two practices that have profoundly impacted my life are yoga and
of their lives. We take our time to understand the root causes of their
meditation. Yoga offers not only physical benefits in terms of flex-
concerns and work together to create tailored solutions. This approach
ibility, strength, mobility, and balance but also serves as an excep-
acknowledges that there is no one-size-fits-all solution to self-care.
tional stress reliever. It's a practice that can be adopted at any age and
Instead, it's about finding what works uniquely for each individual.
adapted to individual needs.
Navigating the Waters of Menopause and Peri-Menopause
Meditation, even if it starts with just a few minutes each day, has
The challenges of midlife are not limited to fertility, parenting, and
the remarkable ability to ground us in the present moment. It fosters
the empty nest syndrome. As women, we also face the tumultuous
inner peace and mindfulness, making our daily lives more vibrant
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T he M id l i f e G l ow - U p : R o c k in g R esi l ien c e , S e l f - Care , & U nsto p p ab l e J o y
and meaningful. Through yoga and meditation, I've found a sense
Sure, gravity may be working against me, but I've got my positive
of serenity and balance that has positively influenced every aspect
vibes and my smile fighting back. The older I get, the more I real-
of my life.
ize that age is just a number, and I lost count a long time ago (who's
The
Importance
of
Relationships:
Nurturing
counting anyway?). I'm determined to fill up my cup, focus on myself,
Connections
and shower myself with love, affection, and care. Why? Because I
Amid our busy lives, we must recognize the profound importance of
deserve it, and you do, too! It's time for self-love on a whole other
relationships – with family, friends, and partners. These connections
level! It's a journey that allows us to feel beautiful at any age and shine
are the threads that weave the fabric of our lives, providing support,
with inner strength.
love, and a sense of belonging.
Aging is a Beautiful Journey
Don't hesitate to take that girls' trip you've been dreaming of or
Reflecting on my experiences and the transformations I've witnessed
embark on that retreat that nourishes your soul. A romantic week-
in my clients, I'm convinced that aging can be a beautiful journey. It's
end getaway with your partner can rekindle the spark that brought
a time when we finally have the opportunity to put ourselves first,
you together. Lunches with your mom, dinners with your sister,
prioritize self-care, and embrace the changes that come with midlife
and quality time with friends are pleasant experiences vital for your
and beyond.
mental and emotional health.
Remember, it all begins from within. Take the time to nurture your
Our social lives play a significant role in our overall well-being as
mind, body, heart, and spirit. Start with small steps and build your
well. They provide us opportunities to share laughter, seek solace in
self-care routine at your own pace. Whether you're in your 40s, 50s,
times of need, and create lasting memories. Prioritizing these rela-
or beyond, it's never too late to feel beautiful, fierce, confident, sexy,
tionships is a form of self-care, contributing to our emotional resil-
and strong!
ience and happiness.
I'm here to help you on this incredible journey of self-discovery and
The Role of Beauty in Self-Confidence: Feeling Beautiful at Every Age
self-care, just as I've helped countless others. Together, we can navi-
Beauty is a concept that transcends age. It's not about trying to look
gate the challenges and embrace the joys of midlife and beyond. It's a
young forever but rather about feeling confident and radiant at every
beautiful journey, and you deserve to shine at every step of the way.
stage of life. I've discovered that investing in high-quality skincare
So, as we navigate this crazy journey called life, remember ladies,
products and experimenting with makeup can make a world of differ-
we're in control. We can choose how we age, and we're choosing the
ence in how I perceive myself.
path paved with inner beauty, humor, and joy. Because when life
Beauty routines are not just about appearances, but about self-ex-
hands you wrinkles, make them your own personal laugh lines!
pression and self-confidence. They allow us to present ourselves to
Offering Support and Resources: Helping Others on
the world in a way that aligns with our inner beauty and self-assured-
Their Journey
ness. Embracing beauty as a form of self-care has been a transforma-
Throughout my journey and as a coach, I've realized the importance
tive part of my journey.
of offering support and resources to women navigating midlife and
I Choose How I Age: Aging with Intention, Humor
beyond. That's why I've developed various programs, free e-books,
and Joy
and classes on my app and website. I'm passionate about sharing what
As women, we're often giving away our energy to so many things
I've learned and helping others on their path to self-discovery and
around us. We can now fill up our cups and focus on ourselves. We
self-care.
deserve our own love, affection, and care. So, here's the deal: I choose
Ready to embark on your journey of self-care and empowerment? Visit
to age with intention. Why? Because I'm the boss of my own aging
my website today www.absmindbody.com, where you can explore all
process. To age with inner beauty, humor, and joy is my mission, and
of my programs, access my app, and discover a treasure trove of free
I'm sticking to it.
resources and guides designed to support you every step of the way.
Let's face it - those fine lines are just laugh lines in disguise. Every
And as a special gift to you, I'm offering a complimentary e-book on
wrinkle tells a story, and I've decided that my story is a comedy, not a
healthy living. Get your copy now and take the first step towards a
tragedy. Besides, there's nothing a little humor can't fix. I've stocked
healthier, happier you: https://mailchi.mp/94a9cd35dd6d/5days-
up on wrinkle cream (non-toxic, of course!), but it's not for my face;
tobetterhealth
it's for my sense of humor!
Connect with Andrea: https://linktr.ee/andreaberlinschwartz
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DESIRES OF THE HEART BY TA R A H A I S L I P
A topic that has been at the foundation of my growth for many years has been
leaning on my therapeutic practices - meditation, journaling, and affirmations
understanding the mind vs. heart connection or missed connection. As a kid,
to help me stay grounded in my decision.
I’m sure you may be able to relate, I always knew with every fiber of my being
A headspace meditation flipped and changed everything for me. I had been
when something was right. I didn’t question why or how. It was the adults that
struggling to stop my thoughts during meditation which only frustrated me
questioned the logic behind my desires as a child.
and led to me fidgeting for the entire meditation session.
Until I was about seven or eight years old, their questions never phased my
This particular headspace meditation explained that our minds are like cars
internal compass. People say that seven years old is a magical age. Based on
on a six-lane highway. If we try to step out into traffic to control it, we create
my experience as a seven-year-old, I have to agree. It was a time when I was
a massive pile-up. Instead, allow the cars (your thoughts) to pass by while
more aware of the world around me as well as my intuitive gifts. Life felt more
focusing on your breathing, and whenever you find yourself following a car
magical but it was a delicate balancing act. Being more in tune with the world
(thought) come back to your breathing. The longer you do this the slower the
around me meant I was tapping into an adult's questions about how and why.
traffic (thoughts) become and you can relax. I was now able to slow down my
It was not long after seven that I too started to ask myself the same questions
thoughts to the point that I was able to start leaning into my intuition.
when I had the idea to do something I felt strongly about.
Turn Down The Volume
The question of how gained so much momentum over the years that by the time
The mind is like a computer. It’s calculating, problem-solving, and coming
I was an adult in the depths of my professional dance career, it had become
up with solutions to the matter we’re asking about. However, with every new
a huge roadblock for me. This one little word created immense self-doubt
question comes fifty new outcomes that take you down a twenty-five-mile
about my career choice and the future I was forging as a professional dancer.
road that ultimately ends in some form of failure based on fear- a fear of
I questioned my skills, my talent, and my ability to make it as a professional
the unknown. Even though we may not be happy with our current situation,
dancer. All because at every opportunity I asked how.
there may be a certain level of comfort in knowing the outcome of our every
I had been taught to rationalize every opportunity or potential opportunity
day. When we start to travel down that road of the unknown it is very easy to
with the how-tos and what-ifs in fifty different ways even before I knew if
succumb to the fear of - what if I fail?
the opportunity would materialize. I killed the dream before it could become
When you, as I like to say, turn down the volume of your thoughts through
reality and then was disappointed the dream didn’t materialize.
breathing as mentioned earlier, you’re able to tap into your heart space or
Into The Heart
chakra in that relaxed state. Your heart chakra is connected to your sacral
It wasn’t until my late twenties that I began to wonder where the seven-year-
chakra which is the heart of your desires. It’s within the stillness of ourselves,
old me went. I wanted my wonderment and internal knowing back. I wanted to
the calming of our minds, that we’re able to see or feel the next step toward
trust my gut instinct or intuition. I wanted to enjoy the journey. I didn’t want
achieving our desire. No matter how many times you ask your intuition how
to kill my dreams with questions about how.
it will give you the same answer every time.
I dove into traditional therapy which eventually led to holistic therapeutic
The more you practice getting out of your head and into your heart, you’ll
practices. The holistic therapeutic practices led to practicing things like
start to ask yourself- what if I succeed? Over time, your childlike joy, and
meditation, journaling, reiki, and reciting affirmations to help me shift my
wonderment will return as you journey on your adventure toward your desire.
mindset out of a place of lack and into a place of abundance for where my life
Here are three tips for getting started on your practice for getting out of your
was in the present moment. The more I practiced my own combination of
head and into your heart:
these tools the more I learned how to get out of my head and into my heart.
Tip #1. Sit in your favorite space.
What do I mean when I say get out of my head and into my heart? It started
Tip #2. Practice breathing in the early morning or evening when your day is
with meditation. I’m extremely calculated when it comes to making decisions. Except for an occasional wild hair. I used to spin around in my thoughts trying to rationalize an idea for months. Oftentimes, I talked myself right out of my
at its calmest. Tip #3. To start your practice, take only 1-2 minutes and notice the difference in how you feel.
desires and regretted it.
JOIN Tara and The Grounded Community for more inspiration, access to
The wild hair got me when I decided to leave corporate to pursue my dream of
summits, in-person events, and workshops to help in the advancement of
being a successful entrepreneur. Immediately, I began to question everything.
finding and living your definition of work-life balance: https://linktr.ee/
For a few weeks, I instinctively thought, what the h- did I just do?! Followed by
groundedenergy111
Desires of the Heart
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B u i l d i n g L a s t i n g B o n d s : Th e P o w e r o f F r i e n d s h i p t h r o u gh S e r v i c e
BUILDING LASTING BONDS: THE POWER OF FRIENDSHIP THROUGH SERVICE BY TOBIE SPEARS
In a world that often seems increasingly divided, where people
Guatemala, we've welcomed volunteers ranging from age 12 to
are more connected online but less connected in person, the
70, from various states, backgrounds, and cultures. These indi-
importance of building genuine friendships has never been more
viduals, who might never have crossed paths, find common
pronounced. But what if I told you that some of the most profound
ground through service and for anyone seeking to build friend-
and enduring friendships are born out of service and volunteer-
ships through service, an open mind and a pure heart are vital.
ing experiences?
The willingness to step beyond one's comfort zone and engage
A Personal Journey of Friendship
with others is crucial to forming meaningful connections. The
Several years ago, I had the privilege of meeting a woman who had
benefits of building friendships through service are multifac-
a remarkable vision for building lifelong memories with her teen-
eted. When we volunteer, our eyes and hearts open to different
age daughter. She decided to take her daughter to Guatemala as a
customs, cultures, and people. It expands our horizons and deep-
volunteer, and this shared experience became a pivotal moment
ens our understanding of the world.
in both their lives. The beauty of having a family member or dear
Overcoming Challenges
friend volunteer alongside you is truly exceptional. The memo-
The coolest thing is that people put down their defenses when
ries created during those moments – hiking a volcano, witness-
they're traveling in a country and a culture that is not their own.
ing the joy on a child's face, or simply the camaraderie forged –
Especially when the language is not one that they speak, and
are etched in our hearts and minds forever.
perhaps the food and the money are also different. That means
Another individual I encountered wanted to strengthen the rela-
that individuals who may not ever want to connect with somebody
tionships within his team by taking them on a volunteering
else that is different from them are readily available and willing
adventure. The idea was to create deeper connections outside the
to connect with others in a different country. For some reason
confines of the office, making them not just colleagues but life-
we are able to put down our defenses and connect on a deep level
long friends. They met the community they were serving, laughed
when we are out of our comfort zone.
with children, and shared gifts, creating indelible memories that
The Role of Empathy
have bound them together.
Empathy, kindness, and caring are the cornerstones of meaning-
The Power of Volunteering to Connect Communities
ful relationships and friendships. Through our years of service in
One remarkable aspect of volunteering is its ability to transcend
Guatemala, we've come to understand the profound impact these
differences and create bonds within communities. By taking us
qualities can have. In our work, we've developed deep friendships
out of our usual routines and comfort zones, volunteering opens
with the local community over several years, marked by mutual
doors to connect with people we might never meet otherwise. In
trust and genuine care.
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The children in the community trust us, and
dinner. This shared mourning and support illus-
their parents do too, knowing that our commit-
trated the depth of the bonds we've cultivated
ment to their well-being goes beyond words.
over the years.
We're there to serve, to make a difference, and
In the face of adversity, our friendships became a
to be a part of their lives.
source of solace and strength. We held space for
One beautiful aspect of this experience is that
the grieving mother, offering our shoulders to
laughter and smiles know no language or cultural
lean on, and our hearts to share in her sorrow. It
boundaries. They are universal languages that
was a poignant reminder that there will always
connect us with people from all walks of life. In
be room for more love and more friendship in our
our interactions, whether it's through a shared
lives. When we build relationships based on trust
joke, a playful moment, or a simple exchange
and a shared commitment to serve and support
of smiles, we've found that the most profound
one another, we not only enrich our lives but also
connections are often made through these
create a resilient network of love and friendship
universal expressions of joy.
that can weather even the most challenging of
But perhaps one of the most powerful demon-
times.
strations of the trust and friendship we've forged
Truly, the act of serving others can be a power-
within the community came in a moment of
ful catalyst for building friendships that endure.
unimaginable tragedy. A few years ago, one of
Whether it's through shared experiences, shared
the children in our program tragically lost their
values, or simply shared laughter, volunteer-
life due to appendicitis. The entire community
ing has the potential to change lives and forge
was consumed by grief, but it was during this
connections that last a lifetime. As you embark
difficult time that the strength of our connec-
on your next service opportunity, remember
tions truly shone.
that you're not just making a difference in the
The mother of the child did not bear the burden
lives of others; you're also creating friendships
of her loss alone. Our community came together,
that will enrich your life in ways you could never
providing her with dinners, flowers, hugs, and
have imagined. Just embrace the transformative
love. We also supported her by covering many
power of service and the profound connections
of the funeral expenses, including the funeral
it can bring.
B u i l d i n g L a s t i n g B o n d s : Th e P o w e r o f F r i e n d s h i p t h r o u gh S e r v i c e
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WHY BERGAMOT IS OUR FAVORITE OIL! GET READY TO FIND OUT WHY THIS ESSENTIAL OIL HAS US SINGING THIS SEASON!
Mood Booster Bergamot's sweet, lively, citrus fragrance is just what the doctor ordered. Its uplifting scent makes it a must for fall when the seasonal change has us feeling a little blue. The natural sedative properties of this oil help keep depression away.
Antiseptic Properties Bergamot is a citrus fruit that contains natural antibacterial and antiseptic properties. With the topic of cleanliness taking over every conversation as of late, it makes sense to grab an oil that can serve a number of purposes for you at home.
Pain & Stress Reducer We are all looking for more ways to deal with our never-ending stress levels naturally. Luckily, this oil comes with more than just sedative properties. It also acts as a natural anti-inflammatory making it a
stock.adobe.com | lunata
great addition to your daily routine.
W h y B e rg a mot i s O u r Favo r i t e O i l!
Bergamot Soothing Bath Bomb
Bergamot Revitalizing Face Mask
1 cup baking soda
2 tablespoons plain yogurt
1/2 cup citric acid
1 tablespoon honey
!
!
1/2 cup cornstarch
1/2 teaspoon Ground Cinnamon
1/4 cup Epsom salt
3-4 drops Bergamot essential oil
2-3 teaspoons Coconut oil 15-20 drops Bergamot essential oil Dried flower petals
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1 teaspoon finely ground oats Directions: Mix Ingredients: In a small bowl, combine the plain yogurt, cinnamon, and honey. Mix well until you have a smooth consistency. Add Berga-
Directions:
mot Essential Oil: Add 3-4 drops of Bergamot essential oil to the yogurt
Dry Ingredients: In a mixing bowl, combine the baking soda, citric acid, corn-
and honey mixture. Bergamot is known for its soothing and rejuvenat-
starch, and Epsom salt. Mix well to ensure even distribution of ingredients.
ing properties. Incorporate Oats: Gradually add the finely ground oats to
Wet Ingredients: In a separate small bowl, mix the carrier oil and Bergamot
the mixture. This will provide a gentle exfoliating effect to help remove
essential oil together. Combine: Slowly add the wet mixture to the dry ingre-
dead skin cells and promote a healthy glow. Blend Well: Stir all the ingre-
dients while continuously stirring. The mixture should hold together when
dients together until they're well combined and form a consistent paste.
pressed, similar to wet sand. Optional: If you're using dried flower petals,
Application: Cleanse your face thoroughly before applying the mask. Using
gently fold them into the mixture. Mold the Bath Bombs: Pack the mixture into
clean fingers or a mask brush, apply an even layer of the mixture to your face,
bath bomb molds or silicone molds. Press down firmly to compact the mixture.
avoiding the eye area. Relax and Rejuvenate: Close your eyes and take a few
Let Them Set: Allow the bath bombs to dry and harden for at least 24 hours.
deep breaths to inhale the calming aroma of Bergamot. Leave the mask on for
You can speed up the process by placing them in a cool, dry place. Relaxing
about 10-15 minutes. Rinse Off: Gently wet your face and use your fingertips
Bath Time: When you're ready to use one, fill your bathtub with warm water
to massage the mask in circular motions. This will provide a gentle exfolia-
and drop in the Bergamot Bliss Bath Bomb. As it fizzes, the wonderful aroma
tion. Rinse thoroughly with lukewarm water and pat your face dry with a clean
of Bergamot will be released into the air. Unwind and Enjoy: Step into the bath
towel. Moisturize: Follow up with your favorite moisturizer to lock in hydra-
and immerse yourself in the soothing scent. Take this time to relax, let go of
tion and maintain your skin's glow.
stress, and enjoy the tranquility. Rinse Tub: After your bath, rinse the bath-
stock.adobe.com | Pixel-Shot
tub to remove any residual color or botanicals.
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Best Holistic Life February 2024
H o w to Fa l l i n Lov e… W i t h Yo u rs e l f
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HOW TO FALL IN LOVE… WITH YOURSELF BY DANA-MAXX POMERANTZ There is a big push in our society to love ourselves exactly as we are, flaws and all.
Tip #4: Befriend your inner critic. Your inner critic loves to remind you that
Self-love is important because it creates a sense of appreciation for yourself.
you’re not good enough. The inner critic comes from a place of inner fear and uses
You identify how to respect yourself and you teach others how you want to be
that fear as a way to protect you from what it perceives as a potential threat. The
treated, too. You define what you will and won’t stand for. And, you tackle nega-
best thing to do when your inner critic gets loud, is to show her/him some love.
tive self-talk in the process. The longest relationship you will ever have is with
Your inner critic wants to be seen and wants to know that you will have her/his
yourself so you need to nurture it.
back no matter what. Practice this: visualize your inner critic as your younger
However, along with this noble act of self-love, is the notion that if you don’t
self. Instead of quieting your inner critic, or giving in to the fear, remind your
fully love and accept yourself, your body, and your appearance, then you will
inner critic that you won’t let anything happen to her/him.
never be truly happy.
Tip #5: Don’t pour from any empty cup. Are you someone who gives of your-
The reality is that most people barely like themselves let alone know how to love
self to everyone else only to find that you have nothing left to give to yourself? If
themselves. Data shows that approximately 50% of all people dislike them-
you answered “yes” to this question, then you are probably a recovering people
selves. That’s a lot of people.
pleaser who is pouring from an empty cup. It’s pretty common, especially for
Pushing the concept of self-love on people who dislike themselves does more
women. We are told to be all things to all people but where do we fall into this
harm than good. This message of self-inclusivity doesn’t lift people up, but
mix? The truth is that in order to fill other people’s cups, you have to fill your
rather makes people feel worse. Suddenly they aren’t good enough because they
own cup first. This means finding joy in the little moments, making time for
can’t fully accept themselves as they are. S
yourself, and putting your health first. Our partners, friends, and children are
o, how do we go from self-dislike to self-love?
only going to be as happy as we are. And energy is contagious. So, be mindful of
Here are some tips from yours truly:
how you treat yourself and teach others to do the same.
Tip #1: Let go of the idea that self-love is selfish. It’s not. By showing your-
Tip #6: Focus on self-like. Self-love is a foreign concept for so many. In order
self love, you are showing yourself grace. Self-love, aka self-compassion, does
to get to self-love, you’ve got to start with baby steps. Do the self-work and then
not mean that you’re a narcissist. It just means that you are kind to yourself
you will get to the self-like. Start by creating healthy boundaries with yourself
and you understand the importance of taking care of your physical, mental,
and with others (remember, it’s okay to say no), acknowledge that your life
and spiritual health.
matters (if you can’t accept yourself in your entirety, then acknowledge that
Tip #2: Self-care = Self-love. I get it. You’re busy and barely have time to your-
you are a work-in-progress), and let go of the idea that other people’s opin-
self. Maybe you work full-time, maybe you have little ones, or maybe you’re
ions of you matter (they really don’t. What matters most is what you think of
running your own business. Whatever it is, you have no time. Have you ever
yourself – and you’re working on this!)
heard people say that you make time for what’s important to you? It’s true.
P.S. This month I want you to think a little more about yourself and what it is
You’ve got to make time for yourself. Start with 5-minutes before bed. Read a
that you need. Then go and do that thing! You’ve got to be proactive about taking
few pages of that romance novel, meditate, or listen to music. Then build from
care of yourself. Start small –- a few minutes every day – an work your way up
there. These little moments add up.
from there. For private coaching and to sign-up for our newsletter: https://
Tip #3: Appreciate yourself. Here’s an exercise I used to do whenever I felt blah
snipfeed.co/thebehappyproject.
about myself. I’d write loving words on different post-it notes and place them
For more positivity, follow @thebehappyproject on Instagram and Facebook.
around my house. An example is: “I am kind” or “I am helpful.” Then I’d place
Dana-Maxx Pomerantz Mindfulness and Happiness Coach Founder of The Be
the post-it notes in drawers, cabinets, on my mirror etc. When I would find
Happy Project
them, I would smile. P.S. it's okay to write down things that you don’t necessarily believe to be true about you. By doing this, you will begin to shift your negative mindset to a positive one.
Connect with Dana-Maxx: https://snipfeed.co/thebehappyproject
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Best Holistic Life February 2024
AWAKENING, ASCENSION & DIVINITY IN UNITY BY SUZANNE ROSS Awakening from suffering is a common theme in the storybook of
suffering a purpose: compelling one to seek a higher way of living and
humanity. Since the dawn of mankind, humans have looked to the heav-
being that has a greater meaning and deeper purpose.
ens and cried out, “Why the suffering?” In a desperate plea to allevi-
Once I became aware that I had been sleepwalking through the matrix,
ate the suffering, people have fallen to their knees, praying to a higher
confined by limiting beliefs, I was overwhelmed by a desire to break
source in an act of surrender. Hoping for a sign that their prayers have
free and express my true self. I felt so liberated and limitless, so loved
been heard and longing for guidance from above, many are blessed
and supported, so aligned with my higher self and a higher source.
with miraculous healing and given messages about their true calling.
As I looked around and saw the masses suffering and sleepwalking, I
This calling, which is aligned with their soul's mission, brings greater
became determined to alleviate the suffering of others and to dedicate
meaning and deeper purpose to their lives. It is a call to service that
my life to the awakening and ascension of humanity, which I have done.
brings them fulfillment as they enhance the lives of others in their
Now I am living my dream, not someone else's. And my heart's true
own unique way. In deep gratitude for the divine guidance they have
desire, my soul's passion, is to create a sacred space, a retreat, where
been blessed with, those answering the call rise to become humani-
like-minded souls who are seeking a higher way of living and being
tarians. They feel compelled to elevate their way of living and being to
can come together for three days and be inspired, empowered and
align with higher consciousness, or what some may call Christ-con-
enlightened by the world's leading spiritual teachers, thought leaders,
sciousness or even Buddha-consciousness.
and truth-revealers. During this three-day retreat, I want the seekers
This higher consciousness reflects the highest virtues of compassion,
to be filled with a sense of belonging. I want them to feel supported
kindness, patience and empathy expressed through selfless service to
by the teachers and each other. I want them to be transformed by the
others. They become aware that the divine is expressing through them
teachings offered onstage and in interactive workshops.
and that they are of and from a divine source. This is true self-real-
I want them to experience the transformational power of the Sedona
ization: the knowing that one is divine and that divinity is their true
Vortex while being in awe of the Red Rock Temples. This is why I offer
nature. This is also the true meaning of ascension. It's an ascension
both indoor workshops and outdoor journeys led by spiritual guides
of consciousness inspired by a divine alignment.
who offer powerful practices and inspirational teachings.
The scenario of “awakening from suffering” I just described represents
Creating and hosting these three-day immersive retreat experiences
my own personal experience, as well as a common theme for the collec-
has become my soul's true calling and the fulfillment of my divine
tive human experience. Like many others, I found myself robotically
mission. When in the midst of the retreat, looking around at the
going through the motions required to fulfill the American dream of
hundreds of people totally immersed in the high vibration of love and
being successful in the eyes of society. From an outer appearance, I
inspiration, tears of pure joy rolled down my face. I know the Divine
was living the dream, but inwardly, it felt more like a nightmare. I was
is working through me to ignite the divine spark within others. The
miserable and felt trapped in a life that was meaningless and shallow.
Divine is so present during these retreats as everyone ascends into
One day, I actually said out loud “There has to be more meaning and
higher consciousness. This collective feeling of divinity inspires us
purpose to life than this and if there isn't, I'm out of here!” Moments
to spread that feeling of divine love far and wide. We feel compelled
later, the phone rang. It was my parents inviting me to their vaca-
to engage in mass meditation, pouring our love for our brothers and
tion home in the desert of Southern California. I knew I had literally
sisters into the planetary consciousness grid. We send out a powerful
been saved by the bell.
intention for all of humanity to experience the bliss of unity, the joy
While in the desert, I felt compelled to run to the top of a mountain
of freedom, and the power of love.
where I had a divine intervention that aligned me with my true call-
Join us for this profound immersion into the depths of the human
ing as a healer. The point of me sharing my story of “awakening from
soul, which in truth is simply divine.
suffering” is to inspire others, who may also be suffering, to surren-
See you in Sedona! Sedona Ascension Retreats – Retreats and Events
der, to pray, and to ask for guidance. In my experience, this can give
Check out the retreat: https://vimeo.com/879129272?share=copy
A wa k enin g , A s c ension & D i v init y in U nit y
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1 7 X Your S e l f with these 1 0 M indset T i p s
17X YOUR SELF WITH THESE 10 MINDSET TIPS BY BECCA TEBON
We feel better about ourselves when we achieve our goals. ANd
from achieving our goals. Recognizing and challenging negative
this feeling can lead to snowball affect for a great year. But
thoughts is the first step toward creating a more powerful and
let’s face it, most of us, me included, stumble at times and this
positive year. *Take a few moments each day to reflect on the
leads to self doubt. February is a time when many of us have
things you're grateful for.
given up on our resolutions, set ambitious goals, and striving
Identify Negative Thought Patterns:
for personal growth.
To shift from negative thoughts, it's essential to identify
How would you like to know the crucial elements that will lead
the patterns that contribute to these harmful mental habits.
to your sure-fire shifting from negative thoughts and failure to
Common negative thought patterns include self-doubt, self-
create a powerful year? Achieving a goal is a powerful testament
criticism, catastrophizing, and black-and-white thinking.
to your capabilities and determination. As you conquer challenges
Pay attention to the thoughts that hold you back and make a
and see your efforts come to fruition, it affirms your self-worth
conscious effort to recognize them. * I like to end each day with
and competence. This sense of accomplishment naturally fuels
this affirmation: “Tomorrow’s going to be the best day ever.”
self-love, as you recognize your ability to overcome obstacles,
Practice Mindfulness:
set your sights on what you desire, and turn aspirations into
Mindfulness is the practice of being present and aware of your
reality, you will 17X your self love this month! Let’s go!
thoughts without judgment. By practicing mindfulness, you
Conceive • Believe • Achieve
can observe negative thoughts as they arise and choose not to
Let’s explore 10 ways to create that champion mindset, and
be controlled by them. This awareness allows you to interrupt
switch off the negative nelly, so this year is even better than
the negative thought patterns and replace them with positive
your previous one.
and empowering ones. *When the negative shows up, look in
Understanding the Power of Thoughts:
the mirror and state “you’re not invited to my party”
Our thoughts have a significant influence on our actions,
Set Clear and Achievable Goals:
emotions, and overall outlook on life. Negative thoughts can
Creating a powerful year starts with setting clear and achievable
be a roadblock to personal growth and success. They can erode
goals. Make your goals specific, measurable, attainable, relevant,
self-confidence, hinder progress, and ultimately prevent us
and time-bound (SMART). This approach will help you stay
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focused and motivated throughout the year, reducing the
Self-Care and Well-Being:
chances of falling victim to negative thinking. *Break the
Prioritize self-care and well-being to foster a positive
GOAL into monthly or weekly goals and then daily tasks,
mindset. Get enough rest, eat healthily, move daily, and
Positive Affirmations:
engage in activities that bring you peace and happiness. When
Positive affirmations are short, positive statements that can
you take care of your physical and emotional needs, you're
help rewire your thought patterns. Write your affirmations on
better equipped to tackle negative thoughts. *17 minutes of
a sticky note and stick it every where you need a reminder —
movement with Reset Revolution in the morning sets the
You are 64% more likely to hit your goal. Don’t just read it,
tone for the whole day.
SAY IT OUTLOUD. Repeat affirmations that resonate with you,
Accountability and Support:
such as "I am capable of success," "I am resilient," "I am in
Share your goals and aspirations with someone you trust,
control of my thoughts," “I am worthy of success,” or “money
whether it's a friend, family member, or a mentor. Having
is flowing easily and effortlessly from all directions.” Over
someone to hold you accountable and provide support can
time, these affirmations can help boost your self-confidence
be a powerful motivator. *Speak your goals into existence.
and counteract negative thinking. *Write your affirmation on
Embrace Change and Flexibility:
a yellow sticky note. Repeat it outloud all the time.
Finally, be open to change and flexibility in your journey to
Surround Yourself with Positivity:
create a powerful year. Life is unpredictable, and your goals
Your environment plays a significant role in shaping your
and priorities may shift. Be e prepared to ebb and flow. Change
thoughts. Surround yourself with people who uplift and
directions, don’t change your goal.
inspire you, as well as your home or office. Create a positive
NEVER GIVE UP. You are amazing, beautiful, spectacular,
and supportive space that encourages personal growth and
incredible, worthy, and ready!
empowers you to think positively. Explore how your senses
In conclusion, shifting from negative thoughts to create a
can ignite positivity, such as essential oils, color, temperature
powerful year requires self-awareness, mindfulness, and a
and access to a window (nature). Engage in activities that
commitment to positive change. By identifying negative thought
bring you joy and fulfillment. *Create your world by designing
patterns, setting clear goals, and surrounding yourself with
your environment.
positivity, you can take control of your mindset and make the
Failures aren’t Fatal:
most of the year ahead. Remember that creating a powerful
Inevitably, there will be setbacks and challenges throughout
year is an ongoing (daily) process, and with dedication and
the year (or life). Instead of viewing these as failures, consider
the right mindset, you can achieve your goals and embrace
them opportunities for growth. Embrace setbacks as valuable
personal growth.
lessons, learn from them, and use them to strengthen your resolve. *Success is not final, failure is not fatal: it is the courage to continue that counts.
Connect with Becca: https://linktr.ee/beccatebonfit
1 7 X Your S e l f with these 1 0 M indset T i p s
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8 ESSENTIAL SKINCARE TIPS FOR WINTER BY LUNDEN SOUZA
1. Lock in Hydration
6. Use Sunscreen
The winter cold can lead to dry, dehydrated skin. Priori-
Don't skip sunscreen just because it's winter. UV rays
tize intense hydration with products like BeautyCounter's
are still present and can damage your skin. Apply a
Countertime Tetrapeptide Supreme Cream. This luxuri-
broad-spectrum sunscreen, especially to exposed areas
ous moisturizer contains a powerful blend of tripeptides
when spending time outdoors. I love BeautyCounter’s
that have been clinically proven to reduce the appear-
Countersun Mineral Sunscreen SPF 30. Even if you don’t
ance of fine lines and wrinkles. Not only does it combat
feel the heat of the sun or see the sun, doesn’t mean you
aging effects, but it also provides deep hydration, ideal for
don’t need to protect your skin.
the winter season. The rich, non-greasy formula ensures
7. Soothe and Protect Dry Skin on Your
your skin remains supple and well-nourished, a must for
Body
a healthy, radiant complexion.
Winter doesn't just affect your facial skin – it can leave
2. Humidify Indoor Air
your body dry and in need of extra care. For all-over
Combat the drying effects of indoor heating by using a
hydration and protection, turn to BeautyCounter's Melt-
humidifier in your home. It adds moisture to the air, help-
ing Body Balm. Enriched with a nourishing blend of
ing to prevent your skin from becoming overly dry and
butters and oils, this luxurious balm instantly melts upon
flaky.
contact with your skin, providing deep moisture and leav-
3. Revive Dull Skin
ing your body feeling soft and hydrated.
The lack of moisture and sun exposure during winter can
8. Eat Skin-Healthy Foods
result in dull, lackluster skin. If you're seeking to restore
Incorporate foods rich in antioxidants, such as fruits and
your skin's natural glow, consider BeautyCounter's Over-
vegetables, into your diet. These help combat free radi-
night Resurfacing Peel. This clean skincare product is
cals and contribute to healthier skin. February seasonal
designed to improve skin texture, promote a more youth-
produce includes: Arugula, avocado, beets, bok choy,
ful appearance, and provide a healthy, radiant complex-
broccoli, Brussels sprouts, butternut squash, cabbage,
ion. It exfoliates dead skin cells, allowing your skin to
carrots, cauliflower, celeriac, celery, collard greens, chic-
rejuvenate and reveal its inner radiance. Incorporate this
ory, Jerusalem artichokes, kale, kohlrabi, leeks, mush-
peel every other day into your nighttime routine to wake
rooms, onions, parsnip, potatoes, radishes, radicchio,
up with smoother, revitalized skin.
spinach, sunchokes, sweet potato, turnips and winter
4. Stay Hydrated
squash.
Remember to drink plenty of water. Proper hydration
By incorporating a mix of these recommendations into
from the inside out is key to keeping your skin mois-
your winter skincare routine, you can ensure your skin
turized and healthy, even during the winter months.
remains healthy and radiant during the colder months.
Personally I prefer room temperature water – especially
Embrace the beauty of glowing, well-nourished skin this
in winter!
winter.
5. Wear Protective Clothing
To grab any or all of these skincare products for 20% OFF,
Shield your skin from cold wind and harsh weather by
shop at www.beautycounter.com/lundensouza and use
wearing protective clothing such as scarves, gloves, and
code CLEANFORALL20 (1st time customers only). Add
hats. This helps minimize exposure to the elements. Yes,
‘band of beauty’ for $29 so you can get free shipping, free
I still go for long walks and runs in the winter and stay-
products and 10% back in product credit.
ing covered really helps with the dryness. I often wear a runners mask to cover my nose, cheeks and lips
8 E s s e n t i a l Sk i n c a r e T i p s f o r W i n t e r
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Sp i r i t V o w s F o r I n t e r n a l Em o t i o n a l F i t n e s s
SPIRIT VOWS FOR INTERNAL EMOTIONAL FITNESS B Y C O R E Y LY O N F O L S O M
Is your internal emotional fitness where you wish it to be? Do you
faced with a test of remaining in alignment with your values or not.
consistently act like your own best friend? Do you deeply accept
Reviewing your Spirit Vows help you notice where you may have fallen
yourself? Could you deepen the care and consideration that you extend
back into a habit of internal compromise. A Spirit Vow can help you
to your own heart?
assess your actions in terms of how aligned those actions are with
I had to begin an internal emotional fitness journey with the concept
your values. A Spirit Vow keeps you pointed toward your own North
that loving yourself begins with self-acceptance. One way to apply
Star. You may then take better, more congruent actions from this
this is by accepting that, in the past, you were doing your best with
value-informed place.
the internal and external resources available to you. This perspective
Returning to internal fitness by acting in ways which feeds your spirit
can foster appreciation and compassion for personal challenges and
will re-orient you to your power. Personal Spirit Vows helps a person
for having made it to this moment in time.
remain connected to what’s most important. Honoring a Spirit Vow
As you grow in self-acceptance and self-compassion a Spirit Vow
during a moment of choice can be thought of as “Breaking Deep”.
is one way to powerfully claim and maintain the internal emotional
Folding or ignoring one’s values in the moment could be thought of
fitness level that is the “new you”. A Spirit Vow is an agreement you
as “Breaking Small”.
make with your inner knowing. It comes from a decision to keep an
Spirit Vow Journaling Ideas
internal promise. A decision is more powerful that a commitment. A
• Ways that I abandoned myself at times were
Spirit Vow affirms a decision to honor what is most important to you.
• A time that I’ve negotiated on my value was
Spirit Vow examples
• A personal Spirit Vow for me is
• I vow to hold my heart as sacred and worthy of protection. • I take you to be my body in this life and to treat you with care and respect. • I vow to speak up for my needs even when I’m uncomfortable doing so. • I vow to choose compassion and kindness in the face of adversity or challenge. • I vow to show compassion and consideration to myself as my own best friend.
• The Spirit Vow that most affirms my power is A Spirit Vow is one way to remind yourself what you’re made of in order to shift into a better state. You can access your truth anytime you wish. You just have to stop listening to the noise of everything else. Balance the momentum of the world with inner stillness. The deeper knowing that you arrive at during still moments will inform and sustain you. Consider that self-care is soul care. Everyday routines should ideally align you with your self-image, vision and goals. The message that
You may declare (silently or aloud) a solemn Spirit Vow to no longer
your actions give is: “People like me do <this> thing”. You might even
consciously abandon your values and your precious heart. Self-
silently tell yourself, “I’m keeping this <promise to myself> as an
abandonment often occurs by compromising or negotiating one’s
act of love”. So, keep even small promises to yourself. This may be
values to gain favor or save face in the estimation of other people.
drinking your lemon water, daily exercise, getting outside early in
Shrinking your presence or subsuming your values to make others feel
the morning and/or a meditation that you enjoy.
safer is generally a poor strategy for happiness. Shrinking in this way
Do what you must in order to keep your emotional well topped off.
is a form of self-abandonment. When you diminish your desires and
Increased internal emotional fitness is always available. When you’re
exuberance, the world says, “Okay got it. Here is your diminished self-
in a more resourced state, it is easier to keep your internal promises.
worth reflected back to you.” You are cheating yourself and others
What we tell ourselves on the inside matters. Internal emotional
when you act and feel less than what you’re capable of. Whom and
fitness is foundational to a fulfilling life. A Spirit Vow will remind
when does it serve to play small? The answer is: “no one” and “not
you of best part of you and re-align you to your most potent values.
really ever”. What would your family and friends miss out on if you
Get Corey’s Book Soul-Statements: https://corerelationship.com/
don’t step up and claim you bigger expression?
soul-statements-book/
Having Spirit Vows in place helps you make empowering choices when
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BOOZE BEFORE YOU SNOOZE, THE TRUTH BEHIND THE NIGHT CAP BY D R. TA W N I E
If you haven’t heard of “The Night Cap”, an alcoholic beverage that will knock you into dreamland,
up with a soaking pillow of sweat. Also, depending on
you might be living under a rock. Although this can work as a type of sedative and induce sleepiness,
what you ate and how close to bedtime you did it, makes
it can dramatically affect the quality of sleep, causing more interrupted sleep and morning grog-
it more difficult for the body to maintain an appropri-
giness. Avid users are more susceptible to increasing insomnia and other chronic sleeping issues.
ate temperature as it tries to burn calories from both the
The truth is, alcohol has been proven to increase the upper airway resistance which in turn, causes
alcohol and recent food consumption.
an increase in snoring, may induce sleep apnea and cause fragmented sleep…rather you are aware
It has been proven through research that those who
of it or not. Alcohol has been shown to over relax the throat muscles and narrow the airway. One of
have insomnia due to alcohol consumption may increase
the biggest complaints of alcohol consumption is insomnia, as it is short lived and causes you to
the risks of other health issues, which include anxiety,
wake up prematurely and struggle to fall back to sleep in some cases. Because of these interrup-
depression, fatigue, diabetes, obesity and heart disease.
tions, it interferes with the REM cycle by suppressing it, and may cause a REM rebound as the alco-
Night caps have also been reported to trigger sleepwalk-
hol level starts to drop.
ing and sleep talking leaving a person more vulnerable
Glutamine, an amino acid, is no longer being produced when you consume alcohol because it is
to injury, disruptive sleep and daytime fatigue.
used as a depressant to initiate sleepiness, however this doesn’t stop your body from using it. Once
Now that some of you may be wondering what to do as an
the alcohol starts to wear off as you sleep, the body starts to produce glutamine again, and in force,
alternative, the hard fact is, that it may take some time to
which is our body's natural stimulant. There has also been evidence that alcohol actually disrupts
reroute your bedtime routine to a healthier option if you
the release of melatonin in the brain, a hormone that plays a role in sleep and the internal clock. For
have developed a dependency, and may interfere with
instance, regular alcohol consumption that results in a morning hangover has been compared to Jet
your ability to fall asleep right away. If this is something
Lag, as both similarly alter the circadian rhythm, the sleep/wake cycle.
you experience, give yourself some time to adjust and
So why do so many swear by it, and keep doing it? The reality is that alcohol induces sleep, and those
include some other options like chamomile tea, valerian
who need to shut the mind off, find this an easy way of getting the job done quickly. However, includ-
root, melatonin and meditation and/or breathing exer-
ing this into a night time routine can not only create a dependency, it can alter your sleep architec-
cises. Any habit can be formed, rather it is good or bad.
ture as you may wake up more frequently throwing your whole window of sleeping opportunity down
To make it an unconscious habit, you need to be repeti-
the hole. Alcohol is also a diuretic that will increase the urge to urinate during the night. So, you may
tive with the same routine for at least 30 days. This tech-
use this “night cap” technique to fall asleep quickly, but not without a price.
nique was taught in a hypnosis program I went through,
After a crappy nights sleep, most may load up on the caffeine to function during the day with the small
as it is designed to help reprogram the brain.
increments of sleep they were allowed during the alcohol withdrawal. So, what about those rumors
To conclude, If you are adding alcohol to sleep aids, this
of “a glass of red wine won't hurt, it’s healthy for you”. One glass of wine is usually okay depend-
is not a safe practice as it further complicates our abil-
ing on your medical background, however, it should be consumed at least four hours before bed to
ity to maintain an open airway while we sleep. Please
let the effects wear off before you are in a deep sleep, not during it.
be sure to always include your primary care or sleep
Another important fact about boozing before you snooze, is the body's temperature control. Have
provider when adding alcohol to any sleep aid and be
you ever noticed that if you drink before you sleep that you wake up sweaty? The body needs to lose
aware of the risks. This also includes any alternative
at least 1 degree celsius or 33.8 degrees fahrenheit to get good sleep throughout the night. Alcohol
options or over the counter medications.
influences thermoregulation and blocks your body from losing heat which could cause you to wake
B oo z e B e f ore You S noo z e , T he T ruth B ehind the N i g ht Ca p
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Ch o o s e F o o d s t h a t W o r k w i t h y o u r a t h e r t h a n a g a i n s t Y o u !
CHOOSE FOODS THAT WORK WITH YOU RATHER THAN AGAINST YOU!
Gluten-Free
Vegan
Dairy-Free
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TRIPLE CHOCOLATE MOUSSE CAKE Serves 1 2 For the Chocolate Crust:
For the Chocolate Avocado
while you prepare the mousse layers. In a heatproof bowl, melt the dairy-free
1 ½ cups almond flour
Mousse Layer:
dark chocolate chips using a microwave or double boiler. Let it cool slightly.
¼ cup cocoa powder
2 ripe avocados, peeled and pitted
In a separate bowl, whip the chilled coconut cream until light and fluffy. Add
3 tablespoons coconut oil, melted
¼ cup cocoa powder
maple syrup and vanilla extract, and continue to whip until well combined.
2 tablespoons maple syrup
¼ cup maple syrup
Gently fold the melted dark chocolate into the coconut cream mixture until
Pinch of salt
2 teaspoons vanilla extract
smooth and uniform. Spread the dark chocolate mousse evenly over the crust
For the Dark Chocolate Mousse Layer: Pinch of salt
layer in the springform pan.
1 ½ cups dairy-free dark chocolate For the Chocolate Ganache:
Place in the refrigerator while you prepare the next layer. In a food proces-
chips
½ cup dairy-free dark chocolate chips
sor, blend the ripe avocados, cocoa powder, maple syrup, vanilla extract, and
1 can (14 oz) coconut cream, chilled
¼ cup coconut cream
a pinch of salt until smooth and creamy. Remove the pan from the refrigera-
¼ cup maple syrup
1 tablespoon maple syrup
tor and carefully spread the chocolate avocado mousse over the dark choco-
1 teaspoon vanilla extract
late mousse layer. In a microwave-safe bowl or small saucepan, heat the dairyfree dark chocolate chips, coconut cream, and maple syrup until melted and
Directions:
smooth. Let the ganache cool slightly before pouring it over the top of the cake.
In a bowl, mix together almond flour, cocoa powder, melted coconut oil, maple
Return the cake to the refrigerator and let it set for at least 4 hours, or until
syrup, and a pinch of salt until well combined. Press the mixture evenly into the
the mousse layers are firm. Once the cake is set, remove it from the spring-
bottom of a 9-inch springform pan to create the crust layer. Place in the freezer
form pan and place it on a serving plate.
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BLOOD ORANGE ADRENAL COCKTAIL
BANANA NUT PANCAKES
Se rve s 2
Ser ves 4
2 blood oranges, freshly squeezed
2 ripe bananas
1/2 teaspoon ground cinnamon
1 lemon, freshly squeezed
1 cup gluten-free oat flour
1/4 teaspoon vanilla extract
1/2 inch fresh ginger, grated
1/2 cup almond milk
1/4 cup chopped nuts
1 tablespoon agave
1 tablespoon ground flaxseeds
Coconut oil or cooking spray
1/2 teaspoon ashwagandha powder
3 tablespoons water
Fresh banana slices and chopped nuts
Ice cubes
1 teaspoon baking powder
Pure maple syrup
Fresh mint leaves, for garnish
Directions: Directions:
In a small bowl, prepare the flax egg by mixing 1 tablespoon of ground flax-
In a pitcher or mixing bowl, combine the freshly squeezed blood orange juice
seeds with 3 tablespoons of water. Let it sit for a few minutes until it thick-
and lemon juice. Add the freshly grated ginger to the juice mixture. Ginger
ens. In a mixing bowl, mash the ripe bananas until smooth. Add the oat flour,
adds a zesty kick and additional health benefits. If using, add the ashwagandha
almond milk, prepared flax egg, baking powder, ground cinnamon, and vanilla
powder to the juice mixture. Ashwagandha is an adaptogenic herb that may
extract to the mashed bananas. Mix well to form a smooth pancake batter.
help support adrenal health. Sweeten the cocktail with raw honey or maple
Gently fold in the chopped nuts into the pancake batter. Preheat a non-stick
syrup to your desired level of sweetness.
skillet or griddle over medium heat. Lightly grease the surface with coconut oil
Start with 1 tablespoon and adjust to taste. Stir the mixture well to combine
or cooking spray. Pour about 1/4 cup of the pancake batter onto the preheated
the flavors and dissolve the sweetener. Fill two glasses with ice cubes. Pour
skillet to form each pancake. Use the back of a spoon to spread the batter into
the blood orange adrenal cocktail mixture evenly into the glasses. Garnish
a round shape.
each glass with fresh mint leaves for an aromatic and refreshing touch. Serve
Cook the pancakes for 2-3 minutes on one side, or until small bubbles form on
immediately and enjoy your revitalizing Blood Orange Adrenal Cocktail!
the surface. Flip the pancakes and cook for an additional 1-2 minutes, or until golden brown and cooked through. Transfer the cooked pancakes to a plate and cover them to keep warm while you cook the remaining batter. Serve the Banana Nut Pancakes with fresh banana slices and chopped nuts as toppings, if desired. Drizzle the pancakes with pure maple syrup or agave before serving. Enjoy these delicious and wholesome Banana Nut Pancakes as a delightful breakfast or brunch option that's both satisfying and nourishing!
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BAKED SWEET POTATO FALAFEL SALAD Se rves 4 For the Baked Sweet Potato
For the Salad:
Directions:
Falafel:
4 cups mixed salad greens
Preheat the oven to 375°F (190°C). In a food processor, combine the cubed
2 medium sweet potatoes, cubed
1 cucumber, sliced
sweet potatoes, chickpeas, minced garlic, tahini, chickpea flour, ground cumin,
1 can (15 oz) chickpeas, drained
1 cup cherry tomatoes, halved
ground coriander, salt, and pepper. Blend until well combined and the mixture
3 cloves garlic, minced
1/4 red onion, thinly sliced
forms a dough-like consistency. Form the mixture into small falafel patties or
2 tablespoons tahini
1/4 cup chopped fresh parsley
balls and place them on a baking sheet lined with parchment paper. Lightly
2 tablespoons chickpea flour
For the Lemon Tahini Dressing:
brush the falafel with olive oil to help them brown during baking.
1 teaspoon ground cumin
3 tablespoons tahini
Bake the falafel in the preheated oven for about 20-25 minutes, or until they
1 teaspoon ground coriander
3 tablespoons lemon juice
are golden brown and cooked through. In a large bowl, combine the mixed
Salt and pepper, to taste
2 tablespoons water
salad greens, sliced cucumber, cherry tomatoes, red onion, and chopped fresh
Olive oil, for brushing
1 tablespoon olive oil
parsley. In a small bowl, whisk together the tahini, lemon juice, water, olive
1 teaspoon maple syrup
oil, maple syrup, salt, and pepper until smooth and well combined. Adjust the
Salt and pepper, to taste
dressing's consistency by adding more water if desired. Arrange the Baked Sweet Potato Falafel on top of the salad. Drizzle the Lemon Tahini Dressing over the salad and falafel.
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RUSSIAN HONEY CAKE Serve s 1 2 For the Honey Cake Layers:
For the Cashew Cream Filling:
well combined. Divide the batter equally between the prepared cake pans and
2 cups gluten-free flour blend
2 cups raw cashews, soaked
smooth the tops. Bake in the preheated oven for about 15-20 minutes, or until
1 teaspoon baking powder
1/2 cup coconut cream
a toothpick inserted into the center comes out clean. Remove the cake layers
1/2 teaspoon baking soda
1/4 cup almond milk
from the oven and let them cool completely.
1/4 teaspoon salt
1/4 cup maple syrup
In a high-speed blender, combine the soaked and drained cashews, coconut
1/2 cup coconut oil, melted
2 teaspoons lemon juice
cream, almond milk, maple syrup, lemon juice, and vanilla extract. Blend until
1/2 cup maple syrup
1 teaspoon vanilla extract
smooth and creamy. Transfer the cashew cream filling to a bowl and refriger-
1/4 cup almond milk
For the Honey Syrup:
ate for about 1 hour to thicken. In a small saucepan, heat the maple syrup and
2 teaspoons vanilla extract
1/2 cup maple syrup
water over medium heat until well combined. Remove from heat and let it cool.
1/4 cup water
Place one of the cooled cake layers on a serving plate. Brush the top of the cake layer with a thin layer of the honey syrup. Spread a
Directions:
generous layer of cashew cream filling over the cake layer. Place the second
Preheat the oven to 350°F (175°C). Line two 8-inch round cake pans with
cake layer on top and gently press down. Repeat the process of brushing with
parchment paper and lightly grease the sides. In a large bowl, whisk together
honey syrup and spreading with cashew cream for each layer until all layers are
the gluten-free flour blend, baking powder, baking soda, and salt. In a sepa-
used. Refrigerate the assembled cake for at least 2 hours to allow the flavors
rate bowl, mix together the melted coconut oil, maple syrup, almond milk, and
to meld and the cake to set. Before serving, you can dust the top of the cake
vanilla extract. Add the wet ingredients to the dry ingredients and stir until
with a sprinkle of cocoa powder or drizzle with extra honey syrup.
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KOREAN BBQ CHICKEN TACOS Glute n- Fre e , Dair y - Free, Ser ves 4 For the Korean BBQ Chicken:
For the Tacos:
the sliced chicken in a resealable plastic bag or a shallow dish and pour the
1 pound boneless, skinless chicken 8 gluten-free soft taco-sized tortillas
marinade over it. Seal the bag or cover the dish, then marinate in the refrig-
breasts, thinly sliced
1 cup shredded red cabbage
erator for at least 30 minutes (or longer for more flavor). Preheat a skillet or
1/4 cup gluten-free tamari sauce
1 carrot, julienned
grill pan over medium-high heat. Cook the marinated chicken slices for 3-4
2 tablespoons pure maple syrup
1/4 cup chopped fresh cilantro
minutes on each side or until cooked through and slightly caramelized. Remove
2 cloves garlic, minced
Lime wedges, for serving
from heat and set aside.
1 teaspoon grated fresh ginger
Warm the gluten-free tortillas according to the package instructions. To
1 tablespoon sesame oil
assemble each taco, place a layer of shredded red cabbage on the tortilla.
1 tablespoon rice vinegar
Add a few slices of cooked Korean BBQ chicken on top of the cabbage. Sprin-
1 tablespoon sesame seeds
kle with julienned carrots and chopped cilantro. Squeeze a lime wedge over
1 green onion, sliced
the toppings for an extra burst of flavor. Repeat the process for the remaining tortillas. Serve the Korean BBQ Chicken Tacos immediately with extra lime
Directions:
wedges on the side. Enjoy these delicious and flavorful Korean BBQ Chicken
In a bowl, whisk together tamari sauce, pure maple syrup, minced garlic, grated
Tacos as a satisfying and dairy-free meal option!
ginger, sesame oil, rice vinegar, and sesame seeds to create the marinade. Place
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MINT CHOCOLATE FUDGE BROWNIES Ser ves 12 For the Brownies: 1 cup almond flour 1/2 cup cocoa powder 1/2 cup coconut sugar 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 cup coconut oil, melted 1/4 cup unsweetened applesauce 1/4 cup coconut milk 1 teaspoon vanilla extract
For the Mint Chocolate Layer: 1/2 cup dairy-free chocolate chips 1 tablespoon coconut oil 1/2 teaspoon peppermint extract
Directions: Preheat the oven to 350°F (175°C) and line an 8x8-inch baking pan with parchment paper, leaving some overhang for easy removal. In a bowl, whisk together almond flour, cocoa powder, coconut sugar, baking soda, and salt until well combined. In a separate bowl, mix together melted coconut oil, unsweetened applesauce, dairy-free milk, and vanilla extract. Add the wet ingredients to the dry ingredients and stir until a smooth batter forms. Pour the batter into the prepared baking pan and spread it evenly. Bake in the preheated oven for about 20-25 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs. Remove from the oven and let the brownies cool completely in the pan. In a microwave-safe bowl, melt the dairy-free chocolate chips and coconut oil in 20-second intervals, stirring between each interval, until smooth and melted. Stir in the peppermint extract until well combined. Once the brownies are completely cooled, spread the mint chocolate layer evenly over the top. Place the brownies in the refrigerator for about 15-20 minutes to allow the chocolate layer to set. Once the chocolate is set, use the parchment paper overhang to lift the brownies out of the pan. Place them on a cutting board and slice into squares.
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ARUGULA BEET WINTER SALAD Serve s 4 For the Salad:
1/4 cup dairy-free feta cheese
4 cups arugula
For the Lemon Maple Dressing:
2 medium beets, roasted, sliced
3 tablespoons olive oil
1/2 cup walnuts, chopped
2 tablespoons lemon juice
1/4 cup red onion, thinly sliced
1 tablespoon maple syrup
1/4 cup dried cranberries
Salt and pepper, to taste
Directions: Start by roasting the beets. Preheat the oven to 400°F (200°C). Wrap the beets in aluminum foil and place them on a baking sheet. Roast for about 40-50 minutes, or until the beets are tender when pierced with a fork. Let them cool, then peel and slice into thin rounds. In a large salad bowl, combine the arugula, sliced beets, toasted walnuts, red onion, and dried cranberries. If using dairyfree feta cheese, crumble it over the salad. In a small bowl, whisk together the olive oil, lemon juice, maple syrup, salt, and pepper until well combined. Taste and adjust the dressing's sweetness or acidity by adding more lemon juice or maple syrup, if desired. Drizzle the Lemon Maple Dressing over the salad ingredients. Gently toss the salad to ensure even distribution of the dressing and toppings. Divide the Arugula Beet Winter Salad among serving plates.
WHITE WINE CHICKEN STEW Serve s 6 1.5 lbs boneless, skinless chicken, 1 teaspoon dried rosemary sliced
1/4 cup gluten-free all-purpose flour
Salt and pepper, to taste
1/2 cup dry white wine
2 tablespoons olive oil
4 cups low-sodium chicken
1 onion, diced
1 cup diced potatoes
2 carrots, peeled and diced
1 cup frozen peas
2 celery stalks, diced
1 cup unsweetened almond milk
3 cloves garlic, minced
Fresh chopped parsley, for garnish
1 teaspoon dried thyme
Directions: Season the chicken pieces with salt and pepper. In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables are softened. Add the minced garlic, dried thyme, and dried rosemary to the pot. Sauté for an additional 1-2 minutes until fragrant. Sprinkle the gluten-free all-purpose flour over the sautéed vegetables and stir to coat. Pour in the dry white wine and stir to combine, allowing the mixture to thicken slightly. Add the chicken pieces to the pot and cook for a few minutes until they are lightly browned. Pour in the chicken or vegetable broth and stir to combine. Add the diced potatoes and bring the stew to a gentle simmer. Cover the pot and let the stew simmer for about 20-25 minutes, or until the potatoes are tender and the flavors meld. Stir in the frozen peas and unsweetened almond milk. Simmer for a few more minutes to heat through. Taste and adjust the seasoning with more salt and pepper if needed.
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FROSTED BROWN SUGAR POPTARTS Serve s 1 2 For the Pastry:
1/2 cup brown sugar
cinnamon until well combined.
2 cups gluten-free all-purpose flour
1 teaspoon ground cinnamon
Preheat your oven to 350°F (175°C) and line a baking sheet with parchment
1/2 cup coconut oil, solid
For the Frosting:
paper. Roll out one portion of the chilled dough on a lightly floured surface
1/4 cup cold water
1 cup powdered sugar
into a rectangle about 1/8 inch thick. Cut the dough into rectangular pieces,
2 tablespoons pure maple syrup
2 tablespoons dairy-free milk
about 4x3 inches each. Place a small amount of the brown sugar filling onto
1/2 teaspoon salt
1/2 teaspoon vanilla extract
the center of half of the rectangular pieces. Place the remaining rectangu-
For the Filling:
lar pieces of dough over the ones with the filling. Press the edges to seal the pop-tarts, then use a fork to create a decorative edge. Place the pop-tarts on
Directions:
the prepared baking sheet and bake in the preheated oven for about 15-18
In a mixing bowl, combine the gluten-free all-purpose flour and salt. Cut in the
minutes, or until they're golden brown. Allow the pop-tarts to cool on the
solid coconut oil using a pastry cutter or your fingers until the mixture resem-
baking sheet before transferring them to a wire rack.
bles coarse crumbs. Add cold water and pure maple syrup to the mixture. Mix
In a bowl, whisk together the powdered sugar, dairy-free milk, and vanilla
until the dough comes together. If needed, add a bit more water to achieve
extract until you have a smooth frosting. Once the pop-tarts have cooled,
the right consistency. Divide the dough into two equal portions, shape each
spread the frosting over the top of each pop-tart. Allow the frosting to set
portion into a flat rectangle, and wrap in plastic wrap. Chill in the refrigera-
before serving. Enjoy these delightful and healthier Frosted Brown Sugar
tor for at least 30 minutes. In a small bowl, mix the brown sugar and ground
Pop-Tarts as a nostalgic treat that's dairy-free and gluten-free!
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CREAMY ARTICHOKE CHICKEN MARSALA Se rves 6 For the Creamy Artichoke Chicken Marsala: 6 boneless, skinless chicken breasts Salt and pepper, to taste 2 tablespoons olive oil 1 cup sliced mushrooms 2 cloves garlic, minced 1 cup artichoke hearts, drained and chopped 1 cup dairy-free unsweetened almond milk 1/2 cup vegetable broth 1/2 cup Marsala wine 2 tablespoons nutritional yeast 2 tablespoons fresh chopped parsley
For the Orzo: 1.5 cups gluten-free orzo pasta Salt, for cooking
Directions: Bring a large pot of salted water to a boil. Add the glutenfree orzo and cook according to the package instructions until al dente. Drain and set aside. Season the chicken breasts with salt and pepper on both sides. In a large skillet, heat the olive oil over medium-high heat. Add the chicken breasts and cook for about 4-5 minutes on each side, or until they are cooked through and golden brown. Remove the chicken from the skillet and set aside. In the same skillet, add the sliced mushrooms and sauté until they release their moisture and become golden brown. Add the minced garlic and chopped artichoke hearts to the skillet. Sauté for another 1-2 minutes. Pour in the dairy-free almond milk, vegetable broth, and Marsala wine. Stir to combine and bring to a gentle simmer If using, sprinkle in the nutritional yeast for added flavor and creaminess. Return the cooked chicken breasts to the skillet and let them simmer in the sauce for a few more minutes, allowing the flavors to meld. Taste and adjust the seasoning with more salt and pepper if needed. Serve the Creamy Artichoke Chicken Marsala over a bed of cooked gluten-free orzo. Garnish with fresh chopped parsley for a burst of color and freshness.
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STUFFED SHELLS WITH TOMATO BASIL RICOTTA Se r ve s 6 For the Stuffed Shells:
Directions:
Cover the baking dish with aluminum foil and bake
18 gluten-free jumbo pasta shells
Preheat the oven to 375°F (190°C). Cook the
in the preheated oven for about 20 minutes, or
2 cups marinara sauce
jumbo pasta shells according to the package
until the sauce is bubbly. While the stuffed shells
For the Whipped Tofu Ricotta:
instructions until al dente. Drain and set aside.
are baking, prepare the tomato basil topping.
1 block (14 oz) extra-firm tofu, drained &
In a food processor, combine the drained tofu,
In a bowl, combine the halved cherry tomatoes,
pressed
nutritional yeast, lemon juice, olive oil, garlic
chopped basil leaves, olive oil, salt, and pepper.
1/4 cup nutritional yeast
powder, salt, and pepper. Blend until smooth
Toss to combine. Once the stuffed shells are done
2 tablespoons lemon juice
and creamy, creating the whipped tofu ricotta.
baking, remove from the oven and uncover. Top
2 tablespoons olive oil
Spoon the whipped tofu ricotta into a piping bag
the stuffed shells with the tomato basil mixture.
1 teaspoon garlic powder
or a resealable plastic bag with a corner snipped
Serve the Stuffed Shells with Tomato Basil and
Salt and pepper, to taste
off. Spread a thin layer of marinara sauce on the
Whipped Tofu Ricotta hot, garnished with extra
For the Tomato Basil Topping:
bottom of a baking dish. Carefully fill each cooked
basil leaves if desired.
1 cup cherry tomatoes, halved
jumbo pasta shell with the whipped tofu ricotta
1/2 cup fresh basil leaves, chopped
mixture. Arrange the stuffed shells in the baking
1 tablespoon olive oil
dish. Pour the remaining marinara sauce over the
Salt and pepper, to taste
stuffed shells.
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HONEY ROASTED SALMON WITH POTATOES Serve s 6 For the Honey Roasted Salmon: 6 salmon fillets (4-6 oz each) 3 tablespoons olive oil 3 tablespoons honey 2 tablespoons lemon juice 2 cloves garlic, minced Salt and pepper, to taste Fresh rosemary sprigs, for garnish
For the Rosemary Roasted Potatoes: 1.5 lbs baby potatoes, halved 3 tablespoons olive oil 1 tablespoon fresh rosemary, chopped Salt and pepper, to taste
Directions: Preheat the oven to 425°F (220°C). In a bowl, toss the halved or quartered baby potatoes with olive oil, chopped rosemary, salt, and pepper. Spread the potatoes on a baking sheet in a single layer. Roast the potatoes in the preheated oven for about 25-30 minutes or until they are golden and crispy, flipping halfway through. In a bowl, whisk together olive oil, honey, lemon juice, minced garlic, salt, and pepper to create the marinade. Place the salmon fillets in a resealable plastic bag or a shallow dish. Pour the marinade over the salmon, ensuring each fillet is coated. Marinate for about 15-20 minutes. Preheat a skillet over medium-high heat. Add a bit of oil or use a non-stick skillet. Remove the salmon fillets from the marinade and place them in the skillet. Reserve the marinade. Cook the salmon for about 3-4 minutes on each side, or until cooked to your preferred level of doneness and slightly caramelized. In the last few minutes of cooking, pour the reserved marinade over the salmon fillets and let it thicken slightly. Arrange the honey roasted salmon fillets on a serving platter. Garnish with fresh rosemary sprigs for an aromatic touch. Serve the salmon alongside the rosemary roasted potatoes.
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CREAMY WILD RICE CHOWDER Ser ves 6 1 cup wild rice blend, rinsed and 1/2 teaspoon dried rosemary drained
4 cups vegetable broth
1 tablespoon olive oil
2 cups unsweetened almond milk
1 onion, diced
1 cup diced potatoes
2 carrots, peeled and diced
1 cup frozen corn kernels
2 celery stalks, diced
1 cup cooked white beans
2 cloves garlic, minced
Salt and pepper, to taste
1 teaspoon dried thyme
Chopped fresh parsley, for garnish
Directions: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables are softened. Add the minced garlic, dried thyme, and dried rosemary to the pot. Sauté for an additional 1-2 minutes until fragrant. Add the wild rice blend to the pot and stir to combine with the sautéed vegetables. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 30-40 minutes, or until the wild rice is cooked and tender. Once the wild rice is cooked, add the diced potatoes, frozen corn kernels, and cooked white beans to the pot. Simmer for an additional 10-15 minutes, or until the potatoes are tender. Stir in the unsweetened almond milk to create the creamy base for the chowder. Simmer for a few more minutes to warm through. Season the chow-
IMMUNITY BOOSTING CITRUS SMOOTHIE Se rves 2 1 large orange, peeled
1/2 cup frozen mango chunks
1 small grapefruit, peeled
1 tablespoon chia seeds
1/2 lemon, juiced
1/2 teaspoon turmeric powder
1/2 lime, juiced
1/2 teaspoon fresh grated ginger
1/2 cup coconut water
1 tablespoon pure maple syrup
1 small banana, frozen
Ice cubes
Directions: In a blender, combine the orange segments, grapefruit segments, lemon juice, lime juice, and coconut water. Add the frozen banana, frozen mango chunks, chia seeds, turmeric powder, and grated ginger to the blender. If you prefer a sweeter smoothie, add pure maple syrup or agave to the blender. Start with 1 tablespoon and adjust to taste. Blend all the ingredients until smooth and creamy. If needed, you can add more water or coconut water to reach your desired consistency. Taste the smoothie and adjust the sweetness or acidity by adding more maple syrup, lemon juice, or lime juice if desired. Add a handful of ice cubes to the blender and blend briefly to chill and thicken the smoothie. Once the smoothie is well blended and creamy, pour it into two glasses. Garnish with a slice of citrus fruit or a sprinkle of chia seeds for extra visual appeal. Serve the Immune-Boosting Winter Citrus Smoothie immediately as a refreshing and vitamin-packed drink to support your immune system during the colder months!
der with salt and pepper to taste.
Ch o o s e F o o d s t h a t W o r k w i t h y o u r a t h e r t h a n a g a i n s t Y o u !
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LEMON CUSTARD BARS Serve s 1 2 For the Crust:
1 cup coconut cream chilled
bottom of the prepared baking pan to form the crust. Bake in the preheated
1 ½ cups almond flour
1/2 cup lemon juice
oven for about 10-12 minutes, or until the crust is lightly golden. Remove
1/4 cup coconut oil, melted
1/4 cup maple syrup
from the oven and set aside to cool. In a blender, combine the chilled coco-
2 tablespoons maple syrup
Zest of 2 lemons
nut cream, lemon juice, maple syrup, lemon zest, cornstarch or arrowroot
Pinch of salt
2 tablespoons arrowroot powder
powder, and vanilla extract.
For the Lemon Custard Filling:
1 teaspoon vanilla extract
Blend until smooth and well combined. Pour the lemon custard filling over the cooled crust. Return the baking pan to the oven and bake for an addi-
Directions:
tional 15-20 minutes, or until the custard is set and slightly firm to the touch.
Preheat the oven to 350°F (175°C) and line an 8x8-inch baking pan with
Remove from the oven and let it cool completely before transferring to the
parchment paper, leaving some overhang for easy removal. In a bowl, mix
refrigerator to chill for at least 2 hours. Once chilled, use the parchment
together almond flour, melted coconut oil, maple syrup, and a pinch of salt
paper overhang to lift the lemon custard bars out of the pan. Place them on
until the mixture resembles coarse crumbs. Press the mixture evenly into the
a cutting board and slice into squares.
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M i n d s e t M a g i c : Th e P a t h t o a H a pp i e r Y o u
MINDSET MAGIC: THE PATH TO A HAPPIER YOU BY THERESA BYRNE
Your mindset is the foundation upon which your life
Uncovering these mind-shifting secrets can release
is built. While it’s not magic, per se, it has a profound
your blocks and unlock your true potential. There are
impact on the results and course of your life. Simply
many ways and I’m happy to work with you if you
shifting your mindset CAN create the appearance of
need more but here are a few to try:
magical results! How?
Start by challenging your beliefs. What do you believe
“Whether you think you can, or you
about yourself? About the world? About your poten-
think you can’t — you’re right.”
tial? About others?
– Henry Ford
If you want to change your life, you need to be will-
So be RIGHT about the great stuff you can do!
ing to challenge your beliefs and open yourself up to
Your mindset shapes your beliefs, influences your
new possibilities.
actions, and ultimately determines your level of
Another way to shift your mindset is to embrace
success and happiness. It’s the thoughts you think,
growth and gratitude. When you focus on growth,
the pictures in your mind, the beliefs you hold true,
you open yourself up to new experiences and learn-
and the ways you talk to yourself.
ing opportunities. When you focus on gratitude, you
Our minds listen to what we say to ourselves. And
appreciate the good things in your life and attract
if you have an overactive inner bully, you will face
more of them into your experience. Shifting your
more struggles, including the ones against yourself.
mindset doesn’t happen overnight but it is possible.
The great news is this: if you don’t love parts of you
With time, effort, and practice, you can change your
life, YOU HAVE THE POWER TO CHANGE THEM!
mindset and create the life you want.
As a mindset coach, I’ve worked with many clients
Five Tips to Transform Your Mindset
who tended toward being hard-core people pleas-
1. Practice Self-Awareness
ers, their minds telling them it was the ONLY way
The first step in shifting your mindset is developing
to function. But once we worked on adjusting their
self-awareness.
mindset (by teaching them to ask themselves what they want first) they no longer were last on their to-do list.
• Take time to observe your thoughts, especially when faced with challenges or setbacks. • Pay attention to your inner dialogue and recog-
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Best Holistic Life February 2024
nize any recurring negative or self-limiting beliefs
4. Surround Yourself with Positivity
(aka that inner bully!).
Our environment and the people we surround ourselves
• Are you quick to think, "I'm not good enough," "I'll never succeed," or "I'm not deserving of happiness"? • Identifying these patterns is the foundation of transformation. • Self-awareness allows you to shine a light on the beliefs that hold you back, making them easier to challenge and change. 2. Challenge Limiting Beliefs
with play a significant role in shaping our mindset. • To shift toward a more positive outlook on life, surround yourself with positivity. • Seek out supportive friends who encourage your personal growth. • Read motivational books, listen to uplifting podcasts, and engage in activities that bring you joy. • By immersing yourself in positivity, you'll find it
With self-awareness as your ally, it's time to challenge
easier to maintain an optimistic perspective and
those limiting beliefs.
overcome the challenges that come your way.
• Ask yourself why you believe these thoughts.
5. Practice Gratitude
• Are they based on evidence and facts, or are they
Cultivating a habit of gratitude can be a transformative
assumptions and fears? • Many times, you'll find that these beliefs lack a solid foundation.
experience. • Regularly take time to reflect on the things you are thankful for in your life.
• When you catch yourself thinking negatively,
• Gratitude shifts your focus from what's lacking to
reframe those thoughts with more empowering and
what you already have, promoting a more positive
positive alternatives.
and appreciative mindset.
• For example, "I'm not good enough" can become "I am constantly improving and learning," or "I'll never succeed" can transform into "I will learn from my failures and grow stronger." 3. Embrace a Growth Mindset
• Keep a gratitude journal or simply take a moment each day to express your thankfulness. • This practice can help you recognize the abundance in your life and generate a sense of contentment and fulfillment.
One of the most powerful shifts you can make is adopt-
Shifting your mindset is a journey of self-discovery and
ing a growth mindset.
personal growth. It's a gradual process that demands
• Developed by psychologist Carol Dweck, the concept
commitment, patience, and self-compassion. By practic-
of a growth mindset emphasizes how abilities and
ing self-awareness, challenging limiting beliefs, embrac-
intelligence can be developed through dedication and
ing a growth mindset, surrounding yourself with posi-
hard work.
tivity, and practicing gratitude, you can transform your
• With this perspective, challenges are opportunities for learning and growth, rather than threats. • A growth mindset enables you to embrace new challenges with enthusiasm and resilience. • It fosters a belief that you can overcome obstacles and continually improve.
thinking and unlock your true potential. Remember, your mindset is the key to a happier and more successful life. You’ve got this! Take back your mindset from self-sabotage! https://www.theresabyrne.com/sabotage-happiness Connect with Theresa: https://theresabyrne.taplink.ws/
MEET ME AT
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Best Holistic Life February 2024
SERENITY UNLEASHED: THE ANGER-TO-JOY GUIDE BY D I PA L S H A H In the chaotic tapestry of life, anger can often become an uncontrollable
joy. By focusing on the things I was thankful for, I shifted my perspective
tempest, wreaking havoc on our well-being. But there is a path, a journey
from scarcity to abundance. This shift redirected my emotional energy,
of self-discovery and transformation, where anger is not a destructive
reminding me of the beauty and richness in life.
force, but a catalyst for profound joy.
I started each day listing the blessings I often took for granted. This
Allow me to share with you the story of my own turbulent relationship
simple act created a profound shift in my awareness and emotional state.
with anger and how, by recognizing its origins and understanding its true
Gratitude was like a compass guiding me away from the treacherous
nature, I was able to transmute it into an enduring sense of joy.
waters of anger and into the calm seas of joy.
Not too long ago, my life was a cacophony of chaos and anger. Every day
To further solidify my transformation, I incorporated energy healing,
felt like a battle, and I was a warrior armed with rage. The triggers for my
yoga, and meditation practices into my daily routine. These practices
anger seemed infinite—traffic jams, work stress, interpersonal conflicts,
offered me tools to maintain emotional balance and foster joy.
and even the minor inconveniences that life routinely serves. At times, my
Meditation became an integral part of my journey. Through guided
anger felt like an uncontrollable inferno, consuming everything in its path.
meditations led by experts like Dr. Joe Dispenza, I learned to visualize a
It was in one such moment that I experienced what felt like a breaking
serene, joyful space within myself. This inner sanctuary became a refuge
point. A seemingly insignificant argument with my husband escalated
I could retreat to whenever anger threatened to consume me.
into a shouting match, leaving both of us wounded and shaken. In the
Engaging in physical activities, particularly yoga, provided an outlet for
aftermath of that incident, I knew I had to confront the storm within
releasing pent-up energy and tension, creating a fertile ground for joy
myself.
to flourish.
My journey towards healing my anger began with introspection. I knew
Energy healing was so profound. It helped me connect with the
that the anger I felt was merely the symptom of a deeper issue, an
subconscious blocks and helped me connect to my truth of who I am.
underlying cause that I needed to unearth. It was like peeling back the
My transformation was not an instant change but a profound journey of
layers of an onion, one painful but necessary revelation at a time. I started
self-discovery and healing with conscious lifestyle choices, surrounding
by revisiting my past, reflecting on the formative experiences that had
myself with positivity, nurturing relationships and experiences that
contributed to my anger. One memory that resurfaced was a childhood
promoted joy and wellbeing was the key.
incident where I felt unheard and dismissed. It was a moment when I
With consistency and commitment, I discovered the keys to turning anger
perceived a profound injustice and helplessness. I realized that my anger
into joy and maintaining emotional balance for myself and people around
was often a defense mechanism, a way to regain control in situations
me.
where I had felt powerless.
Finally, I understood that my transformation was an ongoing journey. I
Recognizing the roots of my anger was a significant step, but the real
embraced the ups and downs, recognizing that moments of anger were
transformation came through forgiveness. I forgave not only those who
part of my growth. The power to transform emotions lay within me,
had triggered my anger but also myself. I understood that holding onto
waiting to be harnessed and set free.
anger was akin to carrying a burning coal with the intention of throwing
In the alchemical transformation of turning anger into joy, I uncovered
it at someone else—I was the one getting burnt.
the profound potential of the human spirit. By understanding the roots of
Forgiveness was not about condoning the actions that had led to my
my anger and embracing forgiveness, empathy, and gratitude, I was able
anger but about releasing the emotional charge they held. As I embraced
to heal and transmute my anger into lasting joy.
forgiveness, I felt the weight of anger gradually dissipate, making room
My journey is a testament to the transformative power that lies within
for healing and joy.
each of us. It is a reminder that, even in the face of anger and turmoil, we
As I delved deeper into my emotional landscape, I began to embrace
have the capacity to create a life filled with harmony, compassion, and
empathy and compassion. I realized that anger often blinded me to the
boundless joy. As I look back on my journey, I am grateful for the lessons
perspectives and feelings of others. Through empathy, I started seeing
anger has taught me and the enduring joy that now fills my heart.
situations from their point of view, and compassion allowed me to
With open hearts and willingness to heal we can find our JOY. Take my
approach conflicts with a kind heart.
Ultimate 8th Sense Quiz and find out how Intuitive you are.
Another essential aspect of my transformation was the practice of
Connect with Dipal: https://linktr.ee/dipalshah
gratitude. It was in gratitude that I found the elixir to transmute anger into
S erenit y U n l eashed : T he A n g er - to - J o y Guide
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Best Holistic Life February 2024
T he O x y g en M as k Goes on You First
THE OXYGEN MASK GOES ON YOU FIRST B Y M A R I A B A LT A Z Z I , P H D , M F A
At first glance, it was wow! Tall, dark, and Greek. We had
When you can honestly see who you are and figure out how
a palpable attraction, and I was more than happy to accept
to course-correct if needed. I did not consciously under-
his dinner invitation. The place he chose was apparently
stand how vital “alone time” is until I saw the possibility
his hangout; everyone knew him. Several hugs were had
of it no longer being available.
as we made our way to our table, “his table.” All is well
Having the reflective time, the quiet time, the inner time
and good so far. We sit down to dinner, chatting about our
enables you to work unrestrained on aspects of life, such
Greek family backgrounds, what we like to do, what we like
as your health, talent, confidence, purpose, or relation-
to eat, all that getting-to-know-you stuff. Then, he said, “I
ship with your higher power. When you take time for your-
do not ever like to be alone, ever, not even for coffee.” The
self, you can envision how much more you can do, you can
screeching halt in my head was deafening. What!? Never?
become and become it.
“Yep, never.” Even for tall, dark, and Greek, that was an
One of the most necessary love relationships to nurture
absolute shocking deal-breaker.
and make healthy is the one with yourself. Think of it like
As I unraveled my unexpected visceral reaction around
when you are on a plane. Before you take off, the steward
the evening with tall, dark, and Greek, I understood how
announces that in the event of an emergency, an oxygen
much I appreciate my own company. The thought of being
mask will drop down in front of you. The instruction is first
with someone who cannot be alone jeopardizes what I now
to cover your face with the mask. Then, take care of those
realize is cherished alone time. The time when I reflect
around you, including any kids. This advice goes for life,
and grow as a human, the time I chat to myself out loud
too. Okay, maybe you have heard this analogy before --
or move silently through space, the time I walk around my
because it is true. We are all flying on Air Life. If you do not
place naked because it is so hot or dress like Nanook from
take care of yourself and do things to develop the best and
the North because it is so cold, the time I can either dance
healthiest you, how can you be there for others? We all need
or cry. While you can do all the above things with a partner,
a good dose of self-love.
it is not the same as being in your singleness, your oneness.
For a long time, I struggled with what self-love meant. Is
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self-love another word for narcissism? Like many of us,
• Go for long walks in a nearby park.
I equated it with self-centeredness, selfishness, ego, and
• Be enterprising, start a new business.
vanity, all of which have negative connotations that can
• Write an article, novel, play, or screenplay.
bring on a negative self-image. It can be all these, though
• Make a nutritious candle-lit dinner for one.
it does not have to be so. Self-love can have a positive and
• Find a self-study program on a topic that interests you.
productive purpose in the form of self-care, self-direct-
• Use your phone camera and take pictures of things that
edness, self-compassion, and self-forgiveness. When you
are meaningful to you.
develop, practice, and do this for yourself, you also share
The other benefit of learning to love yourself and your
its positive results with others around you.
company is that you are with people because you want to
A great place to begin this inward journey towards develop-
be, not because you need to be, even for coffee, like my tall,
ing self-love is in learning to be your own best friend, best
dark, and Greek dinner date. You do not depend on someone
companion, and best playmate. The importance and bene-
else to keep you company. You already do that for yourself-
fits of learning to love and enjoy your own company are
-this is powerful knowledge. You can be someone else’s
huge. For many, this is a challenging step because it means
compliment, and they are yours instead of filling a void.
a) loving themselves, maybe for the first time, and b) actu-
You can help others without losing yourself because you
ally spending time alone, which can be utterly mortify-
have clear boundaries about what is and is not acceptable
ing if you are not used to doing this. It is okay, perfectly
in any relationship. Tom Cruise was wrong when he told
reasonable, to feel this way. However, I promise you will
Renee Zellweger in Jerry Maguire that she completed him.
eventually come to embrace and covet the time with your-
You do not need someone else to complete you. You already
self. I look forward to evenings when I can make dinner
do that for yourself. Right now, say, “I complete myself.”
alone while watching a favorite television series or hiking
(A portion of this article is an excerpt from Maria Baltazzi’s
through the foothills near my home. Most of my travels are
Take a Shot at Happiness: How to Write, Direct & Produce
solo. The options for activities you can do on your own are
the Life You Want. Published by Post Hill Press and Distrib-
limitless. So, seriously commit to caring for your wellbe-
uted by Simon & Schuster)
ing and spending time on your own.
Connect with Maria: https://mariabaltazzi.com
T he O x y g en M as k Goes on You First
114
“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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SELF-LOVE RECLAMATION: 3 TIPS TO OVERCOME THE GRIP OF NARCISSISTIC LOVE B Y A Z LY N N B E R R Y
S e l f - Lo v e R e c l amation : 3 T i p s to O v er c ome the Gri p o f N ar c issisti c Lo v e
116
The red flags of Narcissistic relationships
1. Stop The Energetic & Emotional Drain:
in friendly competition where getting
Red light, Green light, red light, Green light…… Go! Every-
The echoes of the narcissist's influence linger, whisper-
answers wrong or right is always
thing about him was like a fairy tale. After years of relent-
ing tales of self-doubt and self abandonment are amidst
supported. Gather your people regu-
less self-improvement and hard work, I was at the peak of
the internal struggles. One question can truly break
larly where open conversation is at
my personal and professional life, my body a well-oiled
these chains: "Whose peace am I keeping?" It serves as
the center. This will allow you to begin
machine exuding vitality. Then he appeared, a captivating
a compass, guiding you back to yourself when the urge to
to strengthen your voice after being
distraction, seemingly straight out of a storybook, with the
self abandon becomes too strong. This will help encour-
silenced for so long.
ability to make my every wish his command. I was enrap-
age you to step into the spotlight of your own story. In this
You Are Not Alone Recovering From
tured, caught in a spell, losing all track of time.
reclamation, the main character within you takes center
Narcissistic Abuse.
But as swiftly as the magic unfurled, the fairytale facade
stage, illuminated by the fearless glow of self-love and
The journey toward self-love recla-
began to crumble. What was once enchanting turned. His
true resilience.
mation is a testament to the strength
affections oscillated between scorching heat and icy indif-
When you find yourself feeling pressured to go against your
within while embracing the deter-
ference. I found myself tiptoeing through a minefield, the
own needs, remember that question. While the desire to
mination to rebuild the emotional
fragility of our love exposing itself, the illusion of safety
reclaim your voice may be strong, it's not necessary, the
architecture of your identity. This
was shattered. The very ground beneath me shook as I
narcissistic partner relies on your participation to manip-
metamorphosis will transcend the
came face-to-face with the harrowing truth: I had been
ulate. In this circumstance don't give them your stage to
shadows of the past allowing you to
love bombed and slowly manipulated into relinquishing
stand on.
emerge as the architects of our own
the very essence of my being.
2. Reprioritize Your Needs:
destinies, guided by the unwavering
What Are The Signs of Narcissistic Abuse
The volatile dance between affection and neglect weaves
light of self-love and the resounding
The effects of narcissistic love are akin to an emotional
a web of constant highs and lows ensnaring the body in
echoes of reclaimed truth. Following
wrecking ball and are devastating to the emotional archi-
a highly addictive cycle. The constant vigilance, care-
these three steps will provide a path
tecture of our personal identity. Leaving behind a shell of
ful tiptoeing, chips away at your very essence, leaving
similar to a 6 week cycle in my private
behaviors desired for effective use by narcissists. It may
you depleted, craving validation from scraps of affection.
programs. If you're ready for more,
seem inconceivable to those unacquainted with such
Subconsciously the mind and body learns that tending
please follow the link or QR code
dynamics, but the slow erosion of the ‘individual self’ is
to others equals safety, while self-care is a mine field of
provided and join me in this month's
a hallmark of the narcissist's playbook. It’s a pathologi-
unpredictability. This brings one question to mind….. is it
Ellevation session. It's an open coach-
cal, carefully orchestrated symphony of emotional abuse.
really love if it requires you to abandon who you are? Now
ing session to help you along the way.
This is the #1 reason that narcissism has become such a
that we have the right question in mind, here is the action
I will see you there.
buzz word, it's easy to recognize the tactics of emotional
to take next.
neglect within the popular Archetype that is the Narcis-
When you find yourself thinking of them, STOP and ask
Connect with AzLynn:
sist. Similar to a real life energy vampire, they feed on the
yourself; what do I want and desire right now? Do your best
https://linktr.ee/azlynnberry and
attention of others. Countless articles and instagram reels
to stop idly thinking of them. This will trigger your subcon-
watch her Video Introduction:
dissect the narcissist's behavior, but my friend, ‘Screw
scious mind to root back to you someone actually capable
https://vimeo.com/851027297/
Them’ let’s talk about you.
of fulfilling your needs with love and empathy. The beauty
d2c32940e9
Your greatest strength in healing after this kind of
of this is the life affirming flow you're about to fall into as
Join her for an exclusive Elevation
unhealthy love comes when you physically and mentally
the main character of your story. Real self discovery begins
Session. If you've felt the shattering
disconnect from them and reconnect with your own inter-
the moment you free up your mind and make room for you.
impact of emotional manipulation,
nal source. It can be hard to find a starting place when your
Your body and the vibrancy of your life is about to drasti-
let's pave the path towards reclaim-
body and mind have been so starved for the love you truly
cally change for the better.
ing your self-love and rewriting your
deserve.
3.Strengthen In Community:
story. This free coaching session will
How To Start Healing From Narcissistic Abuse
In the wake of a narcissistic love affair, isolation becomes
provide insights and practical steps
My Name is AzLynn I am an alignment and embodiment
a weapon of choice, a means for the perpetrator to tighten
to guide you on your journey towards
guide with over 16 years experience retraining the body,
their grip. As the relationship deepens, your once vibrant
healing and empowerment. Don't
specializing in long term chronic pain. In my practice, I
circle of friends and family is gradually dismantled by
miss this opportunity to elevate your
found our emotions are embedded in the physical memory
slander, accusations and refusals to be in the same room.
life. Sign up now!
of our bodies. Often we react from an unconscious place
However, within a supportive community lies a lifeline, a
that makes reclaiming ourselves and our story much more
chorus of voices echoing your worth, dispelling the doubts
difficult regardless of the battle. Here are a few tips to help
sown by a manipulative partner.
ease the transition and heal the emotional architecture
Re-engage in your hobbies and habits that include a strong
after emotional neglect.
foundation of community. Schedule a game night to engage
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Best Holistic Life February 2024
THE HIGHS AND LOWS OF HEALTHY LIVING: REDEFINING SELF CARE B Y M O L LY M C N A M E E
Movement is supposed to be a form of self care. A way to show your
You don’t have to do a lot more than what you’re currently doing.
body how much you love it and appreciate it. Unfortunately, most
You don’t have to go to the gym, or workout for an hour or do
people end up using fitness as a way to show their body how much
specific types of exercises to claim you workout.
they dislike it. Either by punishing their body with intense exercise
#2: Baby steps are required
or neglecting their body through a lack of movement. Both result
To have a healthy relationship with fitness, you have to ease
in the body and mind feeling unloved and unwell.
into it. If you try to do too much too soon, you’ll fall off quickly
Almost everyone I’ve met has had an extreme relationship with
or never start.
exercise. Myself included. Most people don’t even realize that’s
If you are trying to create a sustainable fitness routine for yourself,
what their relationship has developed into. It’s become incredibly
you can’t stray too far from what you’re currently doing. Bodies
normalized to alternate between over-exercising and living a
do not like to live in extremes, so avoid taking your body from
sedentary life. Both actions push you further away from your goals.
one extreme to the other.
After seven years of having an unhealthy relationship with exercise,
Start with 5-minutes of movement. Then upgrade to 10-minutes a
I finally figured out how to have a balance that was good for my
couple days a week. If the consistent movement isn’t making you
physical and mental health. I’d like to share with you some of the
feel more energized after 2-weeks, question it. Because it should or
lessons I learned along the way.
you haven’t found the right type of movement for your unique body.
These four lessons are how I improved my relationship with
#3: You are uniquely you
exercise, and how I help others do the same.
The next hurdle you have to get over on your journey to having a
#1: The fitness industry is filled with lies
healthy relationship with exercise is understanding that you’re
That’s a strong statement to start with, but it’s true. If I were to
unlike anyone else. You aren’t your best friend or your mom. Heck,
tell you that you need to start exercising more, what do you think
you’re not even the same person that you were ten years ago.
I mean? Probably something significantly upgraded from what
Why does this matter? Because you can’t blindly follow a routine
you’re currently doing. Perhaps going to the gym, working out
your best friend, your mom or a past version of you did and see
for an hour, lifting weights, or doing cardio.
the same success. You have to find what balance of movement
Am I right?
works for you now.
I’m not surprised if that’s what you pictured because that’s what
Evry experience you’ve had in life affects how you are able to get
the fitness industry has led us to believe. But it’s a lie. That’s not
in shape. So, you need to listen to your body and give it the type
what exercise has to look like.
of movement it needs for this season of your life, and you can’t
The first step to building a healthy relationship with fitness is to
be frustrated with your body if that kind of movement isn’t what
stop thinking of it as this big, overwhelming concept.
a past version of you was capable of.
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#4: Being kind to your body doesn’t mean letting yourself off the hook As you take in these lessons, don’t mistake my sustainable approach to exercise as being easy or lax. Yes, I want you to learn how to be kind to your body, and to not punish it with exercise. However, a healthy relationship with movement still requires work. After struggling with balance for years, I decided that I am strictly against extremes. No more extreme workout programs or diets. But guess what else is an extreme? Doing nothing. I advocate for baby steps and listening to your body, which means you still have to take steps forward and respond to what your body is telling you. Loving your body means giving it what it needs. Not neglecting signs of burnout or refusing to take care of yourself. I want you to love how you feel in your body, to love moving your body, and to feel energized by that movement. From my own experience and seeing how hard this journey is for people, I decided to create MFit Workouts. This is the place where you can come to get a safe workout for your mental and physical health while still seeing results. I am a firm believer that everyone is unique. You are one of a kind. That means your wellness routine also needs to be one of a kind. I want to help you design the perfect routine for your body, life and needs. I’d like to give you a personalized workout plan to do that. Please visit my link to claim a free trial of my one-onone coaching. Together we can create a routine for you that shows your body the love it deserves. Get 2-weeks of personalized fitness coaching for free! https://mollymcnamee.com/2-weekcustom/ Connect with Molly: https://mollymcnamee.com/links/
P O D CAST
Oh ,my HEALTH...
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There is
HOPE! GREAT INTERVIEWS!
Just listened to the episode on medical gaslighting and could totally relate to Ashe‘s story. I have my own experience of doctors not listening and being treated for the wrong thing for 3 years. This is such a must listen episode!
Lyn Thomson, 05/19/2022
INCREDIBLE PODCAST!
Jana and her guests uplift and inspire in every episode! A must listen for anyone looking to level up in business, mindset, and life—highly recommend!
maddie@podcastingyou, 02/14/2022
4.7
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on Itunes 1.9k Ratings
LISTEN TO THE NEWEST EPISODE NOW!
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SELF ABANDONMENT TO SELF LOYALTY: A SOMATIC APPROACH TO TRUE SELF LOVE BY DANIELLE MARGGRAF
The month of self love has arrived again.
2. Am I fawning ( the dis-ease of please and appease)
Sometimes we can be so overrun with the same messages
to get approval, validation or acceptance from others?
of self love that they become monotone to our system
name all the ways you have disregarded your inner voice
instead of a lovely, melodic harmony.
because you didn’t want to make anyone uncomfortable.
I am going to take you on a somatic self love journey that
3. How often do I “ endure” discomfort because I don’t
meets the depths that you require to rewire for true self
want to rock the boat, be difficult or cause a problem? A
loyalty instead of the surface self love advice you might
hint to this is if you are trying to get comfortable and you
be used to following.
would really love the light off or another pillow but you
If you’re a woman who has suffered an abandonment
settle into the ‘just enough comfort/pleasure’ that you
wound by having a parent who wasn’t able to be fully
endure instead of making it how you would really like it.
present emotionally, mentally, physically then listen up.
Ok so now that you have the answers to these questions
We have learned to self abandon as a pattern and it
book yourself for an hour of pleasure everyday. That
shows up in our body and then it is highlighted in our
could mean just setting a timer for 10 minutes 6x a day
life through relationships, money and even our health
to drop into your body and check in with yourself.
The path to healing is being able to move from self
It could mean a solid hour of rest in the afternoon
abandonment to self loyalty.
or prioritizing the sun on your face no matter the
Here are questions you can ask yourself and journal on
temperature.
that will support your path back to self loyalty
Start to learn yourself to see where you are contorting,
1. List your core values and then look at all the parts
constricting and holding the tension and stress in your
of your life - relationships, spirituality, self care, health
body. You don’t need to figure it out to analyze why. Lets
and fitness, career, money etc. and ask is my behavior,
let go of stories and learn to be with what is.
thoughts and actions congruent with my values?
This is the medicine of coming home to yourself.
Connect with Danielle: https://www.taplink.com/daniellemarggraf
S e l f Ab a n d o n m e n t t o S e l f L o y a l t y : A S o m a t i c App r o a c h t o T r u e S e l f L o v e
Meet Batista
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7 R easons W h y I Li k ed Fai l in g ( and wh y y ou shou l d too )
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7 REASONS WHY I LIKED FAILING (AND WHY YOU SHOULD TOO) B Y L .Y. M A R L O W Ever since I was a little girl, about 5 years old, I knew I was a leader.
3. Embracing Humility:
I’d rally up my dolls and assign each of them a task to help me sell my
Failure has a unique way of grounding us. It strips away any false sense of
make-believe homemade tea. I didn’t just assign them tasks; I’d ensured that
superiority and puts us in our place. No matter how far we've come or what
each one understood their roles and what they needed to do to take good care
we've achieved, failure reminds us that we're human, that we make mistakes
of our customers.
and that there's always room for growth. This humility grounded me and made
By age 11, I had customers lining up at my door to get their hair braided for
me more approachable as a leader and instilled in me a lifelong passion for
$20 a pop. Though I hadn’t quite figured out profit margins, I understood that
learning.
if it took me 4 hours, I was making about $5 an hour which at the time was
4. Sharpening Problem-Solving Skills:
double the minimum wage.
When you fail, it presents a problem that you're compelled to solve. Failure
By the time I’d enrolled in college, I was a single mom destined to make a life
has made me a better problem solver, strategically thinking my way around
for me and my baby girl. I was convinced that I had the potential to become
obstacles and adapting to new challenges. It's sharpened my ability to think
an established leader and thriving entrepreneur. My talent needed time to
critically, make critical decisions and find creative solutions.
fully blossom.
5. Valuing Growth and Learning:
Time eventually came and so did failures.
Failure has taught me that growth and learning are infinitely more valuable
I wasn’t the type of person that took failure well. Though I never gave up (I
than immediate success. It has taught me the importance of looking past the
couldn’t, I had another mouth to feed), I’d often allowed failure to define me.
immediate discomfort and focusing on the bigger picture — the experience
Then my monsters showed up. Fear, Worry, Doubt. So much so that I wrote
gained and the knowledge acquired. It made me realize that failures are just
about them in my book, Don’t Look at the Monsters.
stepping stones to eventual success.
It seemed my every endeavor met with failure. Starting my first business,
6. Fostering Empathy:
Saving Promise, a nonprofit, was like stepping into a boxing ring. Every fail-
Embracing failure has made me a more empathetic leader. As I navigated
ure, every blow, tested my resilience. But here’s the thing. In the 16 years since
through my own failures, it made me more understanding of the struggles
I founded Saving Promise, and later two other businesses, I can honestly say
that others go through. This ability to deeply understand the experiences of
that had it not been for my failures, I would not be leader, the entrepreneur,
others has contributed to shaping me into a compassionate leader who can
the woman I am today.
inspire and motivate others by connecting on a very human level.
That is why when I titled this article: Why I Liked Failing, for me, it isn’t just a
7. Fulfilling my Authentic Journey:
play on words to get you to read it (well, maybe a little :)… But seriously, fail-
Lastly, embracing failure crafted an authentic journey for me. The setbacks
ure has shaped my life, one that I’m deeply grateful for.
and hardships enriched my story, making it real and relatable. They shaped me
And that is why it’s incumbent upon me to share the 7 reasons why I liked fail-
into a better entrepreneur, leader, and human. It showed me that success isn’t
ing, and why I believe you should too.
always a straight line; it’s a chaotic path filled with failures and lessons which
Let’s dive right in!
leads to the woman, the leader and ultimately, the human I have become.
1. Developing Survival Skills:
As we usher in the new year, know that the road ahead will bring its share of
Failure is harsh, and it's real. It forced me to find a way to make it through
boulders - failures are a part of the journey. Instead of veering around them,
the tough times, triggering my survival instinct. My struggles and failures
I encourage you to embrace each one. View every stumble as a gift, a lesson
taught me vital survival skills that were not just applicable to my personal life,
draped in a cloak of hardship, or an unexpected blessing guiding your way
but also to my entrepreneurial journey. It was during these hard times that I
forward.
learned to adapt, refocus on what's essential and allow my failure to guide me
So, here's to a year of bold strides, graceful stumbles, and enlightening
through every rough patch.
lessons. Cheers to embracing the adventure that awaits in 2024!
2. Fostering Resilience:
Get a free copy of my book: Don't Look at the Monster:
Like a muscle, resilience is built and strengthened through continually being
https://bitly.ws/ZbuW
tested, through falling and getting back up. My resilience has allowed me to withstand the inevitable ups and downs that I experienced through every step of my journey.
Connect with L.Y.:https://lymarlow.taplink.ws
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THE HIDDEN FACE OF VALENTINE'S DAY: EXPLORING THE FLIP SIDE BY VIRGINIA OMAN
Okay. It's February. And the thing February is most known for
more women than ever before in history are choosing to be single
in American culture is Valentine’s Day. The day of honoring
and not partner up. AND if they choose to partner, they are going
romantic love.
about it very differently by being extremely wise, selective and
For people who just recently fell “in Love” this can be a fun and
being very adamant that they don’t turn their life over to the other
enjoyable time of celebration. And that’s wonderful indeed.
person in any way. They are choosing their own space, their own
As a well seasoned Licensed Mental Health Therapist providing help
career and their own life of daily independence.
for individuals and couples, I have come to see our earmarking of
Hurray that this change is now being reflected in our celebration
Feb 14th in a different viewpoint. As ALL special occasions it is of
of Valentines Day evidenced by the new designation of things like
course just another way advertisers market i.e. attempt to manipulate
“Palentines Day” where single women invite their best friend(s)
and entice you to purchase cards, flowers, chocolates etc. That’s
out to a special dinner on Feb 14. This change has been brought
nothing new. But I am focusing this article on the emotional effects
about BY women claiming their own power and is a wonderful
that Valentines Day can and does have on millions and millions of
progression of health and wellbeing not only for themselves but
people. Perhaps a more realistic view of this famous day.
for society as a whole.
Due to the vast amount of attention our American culture gives to
So I want to applaud any of you, no matter your gender identity…
Feb 14th, it unfortunately perpetuates a myth. That myth is: we
who are choosing to honor yourself and NOT buy into the unhealthy
all should be in a partnered, intimate relationship with someone
myth that couple-hood is always preferable to being single. And
and if we are not, there is something “wrong” with us. Therefore,
keep in mind, if any 2 people decide to get into a relationship, that
if we are single, we can be seen as suspect, damaged and in some
relationship will only be as healthy as the 2 INDIVIDUALS who
way... less-than. This attitude can be so strong that people think
make up that pairing. I see this proven over and over in the couples
they need to stay in whatever partnership they are in EVEN IF that
counseling I have been providing for many decades.
relationship is toxic or detrimental to their emotional wellbeing.
For all of you who are single out there: enjoy this holiday alone
I see it often, especially with women. Afterall, for thousands of
or with friends.! Remember good friendship is the bedrock of all
centuries, male controlled society (and therefore some religions)
significant relations on earth. Don’t buy the standard old Valentine’s
has espoused that a woman is only “complete” if she is married
Day myth. Instead, try this: celebrate LOVE. All love which includes
to a man and has children. Because of this, women have been
self love, as well as the love of pets and friends. If we look at it
trapped and emotionally enslaved until very very recently in the
from this perspective, February 14th can most definitely be a fun
story of humankind.
and enjoyable day for EVERYONE.
The wonderful thing is that this unhealthy, unrealistic expectation has been eroding. This is evidenced by research showing that now,
Connect with Virginia Oman: https://linktr.ee/virginiaoman
T he H idden Fa c e o f Va l entine ' s D a y : E x p l orin g the F l i p S ide
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T o p T i p s t o B o o s t W e l l b e i n g b y Sh o w i n g Y o u r B o d y S o m e L o v e
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TOP TIPS TO BOOST WELLBEING BY SHOWING YOUR BODY SOME LOVE BY JULIE MICHELSON
Your body is a marvel - a sophisticated system that performs countless tasks
if you are sharing a meal with loved ones, it will allow for a deeper connec-
every day, often without you even realizing it. Yet, in the hustle and bustle of
tion with them as well.
daily life, we often forget to show our bodies the love and care they deserve.
Move with Joy
As a health coach, I've seen firsthand how prioritizing self-care can uplift
Exercise shouldn't be a punishment. It's a celebration of what our bodies can
one's overall well-being. Here are some top tips to ensure you're giving your
do. Find movement that brings you joy, whether dancing, hiking, yoga or any
body the TLC it needs.
other activity that makes you feel alive. Listen to your body and respect its
Listen Intently
limits. Remember, the goal is to feel refreshed and energized, not exhausted
Listening to your body is a skillful habit that supports your health better than
or in pain.
you imagine. Before seeking solutions from the external world, it's crucial to
Consistency is key! However, remember that rest and recovery are just as
tune into your body's inherent wisdom. Our bodies constantly communicate
important as the workout itself. Muscles need time to heal and strengthen,
with us—whether it's hunger, tiredness, discomfort, or sheer joy. By becom-
so incorporate stretches and cool-down exercises after your workout, and
ing more attuned to these signals, we can address our body's needs promptly
change it up so that you aren't working the same muscles every day.
and effectively and often avoid illness. This practice of mindful awareness is
Listen in: Finding the right intensity of exercise is essential. The old saying
the first step towards understanding and loving your body more deeply.
"no pain, no gain" couldn't be more off base. Regularly over-exercising is
Loving Nourishment
inflammatory. Pay attention, and your body will let you know if you are help-
A diet rich in fresh fruits, vegetables, clean proteins, and healthy fats can do
ing or hindering with your movement routine.
wonders. These foods not only provide essential nutrients but also help combat
Restorative Rest
and prevent many lifestyle diseases. Remember, it's not about restriction but
Sleep is the silent healer. It is not the area to cut corners! Adequate sleep helps
making better choices. Instead of reaching for processed snacks, consider a
regulate mood, improve brain function, and support overall physical health.
fruit or a handful of nuts.
Most of us should aim for 7-9 hours of quality sleep each night.
Intentional Indulgence
Practice a calming bedtime routine to signal your body that it's time to wind
Life is too short to skip your favorite treat (unless it hurts you). The key is
down. Avoiding blue lights from screens before bedtime will support your
balance. When you indulge, consciously decide to do so mindfully, savoring
sleep-wake cycle. Consider activities like reading or gentle stretching to help
every morsel without guilt. Remember, occasional treats can coexist with a
relax your mind and prepare for a restful night.
healthy diet, especially when enjoyed with gratitude.
Create a sanctuary in your bedroom to support quality sleep. Keep your
Hydrate with Purpose
bedroom cool, quiet, and entirely dark to optimize your sleep quality.
And remember to hydrate! Water is the elixir of life. It plays a pivotal role
Listen in: Pay attention to how rested you feel. Sometimes, we need extra
in virtually every bodily function, including digestion, detoxification, and
sleep. Your body will tell you if you are getting enough rest, and no amount of
temperature regulation. Aim to drink at least eight 8-ounce glasses of water
"power-through" will make up for a poor sleep routine.
daily and adjust accordingly based on your activity level and climate. If you
In our quest for a fulfilling life, we must not forget the very vessel that carries
aren't a water lover, consider making infusions by adding berries, herbs, or
us—our body. Whether through the food we consume, the activities we engage
veggies.
in, or the restoration we allow, every choice impacts our overall well-being.
Listen in: Practicing mindful eating is another crucial aspect of nourish-
Today, I challenge you to pick just one tip and implement it. Over time, these
ing nutrition. In today's world, we often eat on the go or in front of screens,
small, consistent acts of self-love ripple out, enhancing not just our health
forgetting to savor our meals. Try to enjoy your meals without distractions
but our overall quality of life. Remember, taking care of yourself isn't self-
like television or smartphones so that you can listen to your body's hunger
ish; it's essential!
and fullness cues. This practice helps you connect with your food and savor the flavors, making mealtime a pleasurable and nourishing experience. And
Connect with Julie: https://navigatewellness.health/
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THE EPIDEMIC OF NEUROLOGICAL ISSUES AND HOW WE CAN AVOID IT BY MUNEEZA AHMED
The Epidemic of Neurological Issues and How We Can Avoid
as many as 2.5 million Americans, and those numbers have
It Getting to the root of Guillain-Barré Syndrome, Ramsay
increased in recent years.
Hunt Syndrome, ME/CFS, and more
Every day, I hear about more cases of brain fog, focus and
Do you remember Celine Dion’s heartbreaking social media
concentration issues, mystery paralysis, chronic nerve pain,
announcement late in 2022 that she was canceling all world
and countless other neurological symptoms. What is at the
tour dates due to her Stiff Person Syndrome diagnosis? I
root of these conditions, and how can we protect ourselves
remember feeling so sad that such a talented artist was liter-
from a growing epidemic of failing neurological health?
ally losing her voice to chronic illness.
A False Theory and A Flawed Premise
And I felt frustrated at the misguided explanation for this rare
Medical research and science are searching for answers. With
neurological condition. So often, modern medicine misses the
the best intentions, they grasp at theories and develop treat-
mark on what’s behind chronic illnesses, and even more so,
ments based on those theories. Unfortunately, the prevailing
it seems, with neurological conditions.
belief about most neurological conditions does more harm
Why Are Neurological Conditions Skyrocket-
than good.
ing?
If you search for the accepted causes or triggers of Stiff Person
The neurological disorder Guillain-Barré Syndrome has
Syndrome, Guillain-Barré, ME/CFS, Bell’s Palsy, multiple
recently gotten a lot of attention due to an increase in diag-
sclerosis, lupus, and others, you will find a common theme:
noses during and after the pandemic. While the true cause is
autoimmunity.
not certain, data is causing the US FDA to become cautious
The autoimmune theory (a belief that the immune system
with some newly developed treatments: https://www.fda.
attacks the body) is precisely that - a theory. We have come
gov/vaccines-blood-biologics/safety-availability-bio-
to accept it as medical truth when, in fact, it has only been
logics/fda-requires-warning-about-guillain-barre-syn-
around since the 1960s and has not been proven.
drome-gbs-be-included-prescribing-information-shingrix
No hard evidence shows that the body’s immune system
But Guillain-Barré isn’t the only neurological illness we’re
attacks any part of the body. Tests that show elevated immune
hearing more about. Pop sensation Justin Bieber posted
markers due to an undetermined cause do not prove the auto-
an Instagram video in 2022 explaining why he also had to
immune theory, they only prove that the immune system is
cancel shows due to facial paralysis caused by Ramsay Hunt
reacting to something.
Syndrome.
In my experience working with thousands of sick women
According to studies in the United States, myalgic enceph-
and men from 80+ countries, I have never seen evidence
alomyelitis/chronic fatigue syndrome (ME/CFS) may affect
that convinced me of the truth of autoimmunity. I see weak-
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ened immune systems struggling against foreign invaders
like ginger, garlic, turmeric, fresh rosemary, thyme, sage,
like viruses, bacteria, harmful fungi, and toxins in the body.
oregano, wild blueberries, oranges, apples, radishes, elder-
A More Holistic Approach
berries, plain celery juice, and many more. Fresh fruits, vege-
When given an autoimmune diagnosis, patients can feel
tables, and herbs are Nature’s medicine cabinet.
defeated. What can be done about a body that is attacking
We can also bring in high-quality bioavailable supplements
itself? It’s the ultimate disempowerment. This belief erodes
like pure liquid zinc sulfate - a true immune system fuel, vita-
trust in one’s body and can worsen symptoms - our minds are
min C from pure sources (stay away from “ascorbic acid”
powerful and believing that our immune systems are harm-
vitamin C, which is highly acidic), and herbal supplements
ing us has an effect.
like licorice root, nettle leaf, and astragalus that have been
So often, the path forward is full of pharmaceuticals and a
used for millennia to boost health.
prognosis that leaves patients feeling scared and hopeless.
Whether we have received a diagnosis or are focused on
But it doesn’t have to be this way. There are actions we can
prevention, we are not helpless in the face of neurological
take to address root causes that are likely impacting our
challenges.
neurological health.
Constant Truth
Just last year, the Harvard School of Public Health published
It’s not easy to ignore the accepted truths of medical science
a study that determined that multiple sclerosis (MS) is likely
which wields so much influence. It’s helpful to remember
caused by the Epstein-Barr virus - a very common virus
that medical science, like ALL science, is constantly evolving.
that almost all of us have had (it’s also the virus that causes
What we think is true today may not be true tomorrow. Just
mononucleosis, or “mono”). If the medical establishment
a few hundred years ago, people thought the Earth was flat.
had it wrong for this long with MS, thinking that autoim-
What has never changed is the power Nature has to heal and
munity was the true cause, where else do they have it wrong?
restore our bodies. In contrast to the interests that fund much
Could it be that autoimmunity is simply a misinterpretation
of the scientific research in our world, Nature has no profit
of symptoms caused by a long list of viral and bacterial patho-
motive in helping you - by being itself it serves humanity. The
gens in the body?
wild blueberry has always and will always have healing power.
There is no question that toxins are also at play. In 2009,
Mysterious symptoms with shadowy root causes can create a
scientists identified the presence of over 200 chemicals
lot of fear, but if we can remember that medical science may
in umbilical cord blood (https://www.scientificamerican.
not have the whole story of what’s making us sick or how to
com/article/newborn-babies-chemicals-exposure-bpa/ )
get better a path opens to healing where “incurable” was the
and another study found PFAs (known as “forever chem-
only word we heard. If we support our bodies early, we can do
icals”) in 30,000 samples of umbilical cord blood in
so much to avoid these symptoms altogether.
umbilical cord blood. (https://www.theguardian.com/
We are so much more empowered than medical conversa-
environment/2022/sep/23/forever-chemicals-found-um-
tions make us feel at times. Never forget that. And never stop
bilical-cord-blood-samples-studies). We enter this world
searching for better answers when the ones you’re given
already exposed to toxins.
make you feel lost or hopeless. There is always a path to heal-
Rather than thinking our body is attacking itself, could it be
ing if we have the courage and persistence to seek it.
that our body is under attack?
Connect with Muneeza:
Here’s the good news: we can do something about it. We build the immune system by consuming immune powerhouse foods
http://www.muneezaahmed.com/links
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R e c l aimin g Your I dentit y : S te p 2 o f the N LP - Powered T rans f ormation I ntrodu c tion
RECLAIMING YOUR IDENTITY: STEP 2 OF THE NLP-POWERED TRANSFORMATION INTRODUCTION BY S COT T G AT ES Welcome back to my transformative 12-step program for
Can you see how your unconscious brain can create its filtered
ex-military, law enforcement officers, and first responders. In
version of this?" And then you live your life unaware of this filter
last month's January article, we introduced you to the power
you have and how it can affect how you perceive your world and
of Neuro-Linguistic Programming (NLP) and Step 1: Setting
what you believe.
Clear Goals with NLP techniques. Now, we're diving into Step 2:
The Meta-Model encourages you to ask specific questions to chal-
"Self-Reflection and Identity," where we explore NLP techniques
lenge this belief:
to help you redefine who you are and understand your true self.
• "How do I know I'm not smart enough?": This question
Your identity is a complex mosaic shaped by your experiences,
prompts you to reflect on the evidence behind your belief.
beliefs, and emotions. NLP provides practical tools to facilitate
• "What specifically do I mean by 'smart'?": This question
this exploration and encourage personal growth. In this article,
helps clarify the vague term "smart" and breaks it down into
we'll explore three NLP techniques to aid you on your new iden-
specific criteria.
tity journey. 1. The Meta-Model:
• "What would happen if I were 'smart enough'?": This question challenges the consequences of your belief.
Uncover Your Limiting Beliefs The Meta-Model is an NLP tech-
By asking these questions, you can uncover the root of your limit-
nique that helps you question and challenge your thoughts
ing beliefs and, more importantly, reframe them into empowering
and beliefs. Many times, our perceptions of our world will be
ones. This technique is invaluable for understanding your iden-
"filtered" through our own limiting beliefs. These may have been
tity beyond self-imposed limitations.
programmed into our unconscious as children, before we were
2. The Milton Model: Embrace the Subconscious
even aware of them, and can hinder personal growth. Using the
The Milton Model, named after the famous hypnotherapist Milton
Meta-Model, you can uncover these beliefs and replace them with
Erickson, is another NLP technique that taps into the power of
more empowering ones.
language to influence the subconscious mind. This technique
Start by identifying a belief that you think may be holding you
encourages you to explore the more profound layers of your iden-
back. For example, you might have the belief, or maybe you recog-
tity and connect with your intuition and subconscious desires.
nize yourself thinking, "I'm not smart enough to pursue a differ-
One way to use the Milton Model in your self-reflection journey is
ent career." I remember hearing my grandma tell PaPa that he
to engage in metaphorical thinking. Metaphors are powerful tools
should go out and do something new. And he would always reply,
for gaining insights into your subconscious. Think of an aspect of
"Dear, you know you can't teach an old dog new tricks. As a kid,
your identity or a personal challenge, and imagine it as a meta-
you might think that if you can't be taught something, you must
physical or symbolic story. For example, you might consider your
not be smart.
identity a "journey through a dense forest."
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What does this metaphor reveal about your inner thoughts
future self using the New Behavior Generator. It's how often
and feelings? As you explore this metaphor, notice the
you do it right that creates the new habit. Not how many
emotions and insights it brings out of your unconscious
times the old one sneaks through. Don't focus on the old;
mind up to the surface, your conscious mind, where you can
go on, eyes front, towards the new you.
"think" about them. The Milton Model helps you connect
Conclusion and Invitation to Step 3
with your subconscious mind, allowing you to gain a deeper
Step 2: "Self-Reflection and Identity" is a pivotal stage in
understanding of your identity and motivations.
your journey toward personal growth and transformation.
3. The New Behavior Generator: Shaping Your Future Self
NLP techniques such as the Meta-Model, the Milton Model,
The New Behavior Generator is a forward-focused NLP
and the New Behavior Generator offer profound tools to
technique that empowers you to create new behaviors and
help you redefine your identity, overcome your limiting
habits that align with the identity you want to cultivate.
beliefs, and shape your future self. As we conclude this arti-
This technique benefits those looking to redefine them-
cle, we invite you to join us next month for
selves after a career in the military, law enforcement, or
Step 3: "Communication Skills and Emotional Intelli-
first response.
gence." This step will guide you in enhancing your abil-
Begin by envisioning the future version of yourself—some-
ity to communicate effectively and navigate emotions, two
one who embodies the identity you wish to attain. Consider
critical skills that will empower you in your personal and
what habits and behaviors this ideal version of you would
professional life.
possess. For instance, if you want to transition into a new
Are you ready to continue the journey of self-discovery
career, imagine the future you excel in that field.
and transformation? Join me next month as we explore the
Next, break down these behaviors and habits into smaller,
power of communication and emotional intelligence to
manageable steps, and create your "Mission Plan." As you
empower yourself further and reach your goals. Your future
start implementing these steps into your daily life, you
self is eager for you to create it. You got this, and I'm here
will gradually transform your current habits, which you no
to help you realize it.
longer need, into those that align with your desired new identity. Consistency, not perfection, is vital in shaping your
Connect with Scott: https://taplink.cc/gateswellness
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MONTHLY ENERGY UPDATE BY LAETITIA ANDRAC Welcome to this space of the magazine. The one you connect with each month. The moon, the sun. Your spiritual being. This is an invitation for you to set intentions and reflect throughout the month of February at key moments that punctuate the solar and lunar cycles – a form of soul nourishment. Have courage, dear heart... This is a month for the Sun and the Moon. Grab a cup of tea (or coffee), your journal and an open mind.
Let us get started.
SUN IN A Q UARIUS AN D P ISCES January 20 - February 18:
Aquarius: the questioner, the vision. To think outside of the box and look for
JOURNAL PROMPTS: How can I embrace my gifts in 2024? What do I need to do to bring in more rituals?
change, look for innovation. Also, my sun sign! Aquarius is also about original ideas and is here to help you make room for unorthodox ideas or opinions. A good time to explore as we are at the beginning
M OON W IT H NE W M OON IN A Q UARIUS + FULL M OON IN V IR G O
of a new calendar year Aquarius is ruled by two planets, modern astrology: Uranus, which is known
Create a ritual to connect with the moon. Let me share more about the moon
as the revolutionary planet. But within more ancient astrology it was ruled by
phases and how to honor these.
Saturn, which is about idealistic beliefs and discipline The shadows of Aquarius is when holding too much of this idealistic belief, it can lead to being authoritarian, really detached to reality.
L A ST Q UA RT E R MO O N: R E-E VA LUAT E. Last Quarter Moon at 7° in Scorpio (Thursday 1.02 at 2.37 PM CST, 8.37 AM GMT and Friday at 2.02 7.37 AM AEDT). The time to surrender.
JOURNAL PROMPTS: What change needs to be made? What new ideas are you going to bring to life in 2024?
Capricorn Intention + Scorpio Moon = Earth + Water element connection. Scorpio is a yin sign,it is fixed and aligns with the element of water.
February 19 - March 21: Pisces: the energy of intuition. Of sensitivity. Psychic connections and being
Scorpio is about the principle of death and rebirth. The intention of facing our fears and knowing and stepping into our own power.
of service of something greater than self. It invites unity. Pisces is about dissolving the trauma and embracing our gift of our higher self. It is about love, compassion, and daily rituals. It is about the inner knowing
JOURNAL PROMPTS: How can you surrender to the death and rebirth phase of life? What fears need to be let go of?
and integrating. Pisces is ruled by Neptune, it is a powerful planet. The planet of the collective.
NE W M OON : SET INTENTION .
Where inspiration and creativity comes from. It is a spiritual planet.
New Moon: Set Intention. New Moon at 20° in Aquarius (Friday 10.02 at 4.59
The shadows of Pisces lack boundaries. The addition to being in another world.
PM CST, 10.59 PM GMT and Saturday 11.02 at 9.59 AM AEDT).
The lack of earth and groundness.
In the darkness. Connect with the seeds to be planted.
M o n t h l y E n e r g y Upd a t e
138
FULL M OON : ILLU M INATE .
Aquarius Intention + Aquarius Moon = Air + Air element connection. Aquarius is a Yang sign(all about action), is fixed (it won’t budge) and
Full Moon at 5° in Virgo (Saturday 24.02 at 6.30 AM CST, 12.30 PM GMT and
connects with Air as an element.
11.30 PM AEDT).
Air sign that is fixed and yang can be a beautiful combo. It is all about
Expression of the need to embody passion. Under the Full Moon, all is
journaling original ideas. It is all about being the questioner.
illuminated. The seeds and intentions planted in the February New Moon are
Aquarius represents challenging ideas and making room for unorthodox ideas
revealed.
Aquarius Intention + Virgo Moon = Air + Earth element connection.
or opinions. It is all about channeling change.
Virgo is the yin. The being. It connects to the element of earth. JOURNAL PROMPTS: If you had a magic wand, what change would you create in the community, yourself and your work? What is rising
Represents the energy of reverence and humility. The need to improve the
for this New Moon?
Rituals to improve our whole well being and sacredness. Indeed, Virgo is ruled
world. It is an invitation to connect with ritual practices
by Mercury, a messenger between the physical world and sacred world.
FIRST Q UARTER M OON : CO M M IT M ENT .
In mythology, virgin means “whole and complete”. Virgo’s energy asks you
New Moon at 24° in Leo (Wednesday 16.08 at 4.38 AM CDT, 10.38 AM BST and
to improve that sense. Prioritize your cyclical practices.
7.38 PM AEST). In the darkness. Connect with the seeds to be planted.
Embody your sovereignty, wellness and joy.
Leo Intention + Leo Moon = Fire + Fire element connection. Leo is the yang. The doing. It connects to the element of Fire. Leo is about
The Full Moon invites you to embrace these lessons. Connect with what you have learnt. This is a place where you can reflect and let go.
embracing our passion. To be creative. To be seen. Leo is playful, dramatic, loyal and romantic. Embrace the principle of expression: What is important to you?
JOURNAL PROMPTS:What do I need to let go of in my day to make more space for rituals? How can I bring more wellness into my life right now?
JOURNAL PROMPTS: How did I show myself love and appreciation for this cycle of the moon? What am I ready to let go of right now?
What’s next? Let's drop into meditation in order to access more clarity. Choose your favorite type or if you need, head to Insight Timer and search ‘Laetitia Andrac’ for
FIRST Q UARTER M OON : CO M M IT M ENT .
some guided meditations!
FQ Moon at 25° in Taurus (Friday 16.02 at 9.01 AM CST, 3.01 PM GMT and
Let's feel the ocean of possibility… and allow life to pleasantly surprise us as
Saturday 17.02 at 2.01 AM AEDT). This is the time to take action. The time to
Source co-creates our dreams with us.
grow. In the first Quarter Moon, you take inspired action towards the plans
To stay connected always with the moon. Download my free Moon Calendar
you have created.
from my article link. Let’s stay connected always. Until next time.
Aquarius Intention + Taurus Moon = Air + Earth element connection.
With love. Laetitia.
Taurus is a ying sign that embodies manifestation. As it is a fixed sign and
Connect with Laetitia: https://sales.essentialshift.co/links or check her out on
an Earth sign it is all about feeling stable and grounded. Being productive by
Youtube: https://youtu.be/0i1MqOI-Fnc
being in our body Creating using our hands, our soul and our minds. It is about the embodiment. It is a sign that brings in practicality. Everything is slow and steady. Connect to the abundance you have. It is about the symbol of connection to the cyclical rhythm. Taurus is full of abundance! It is time to invite financial stability and manifestation in the material world. Drop into your senses and physical presence. Connect with pleasure, beauty and nature.
JOURNAL PROMPTS: What can I do today to take action on my New Moon intention? How can I connect to more abundance?
Free Moon Calendar
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Best Holistic Life February 2024
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