Best Holistic Life Magazine March 2024

March 2024

BOUNDARIES

&

SELF-WORTH: A VITAL CONNECTION FOR INNER SECURITY

Dr. Dee

HOW TO STOP OVERTHINKING

ESPECIALLY WHEN IT COMES TO

CONVERSATIONS Lunden Souza

THE IDES OF MARCH: THE POWER AND POTENTIAL OF PROPHECY Mark Anthony, JD Psychic Explorer

CELEBRATING NATIONAL

NUTRITION MONTH: A Time to Revitalize Our Commitment to Health

Jes Penix

THE SACRED SIGNIFICANCE OF MONEY INTEGRITY Dawna Campbell

BEST HOLISTIC LIFE WOMAN OF THE YEAR 2024

FUN WAYS TO BOOST

YO U R B R A N D V I S I B I L I T Y Jana Short

BREAKPROOF YOURSELF

"Warning: May cause shenanigans and malarky" - Conan O’Brien

stock.adobe.com | Gelpi

August is like the Sunday Of Summer!

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

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

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Jana Short ABOUT THE EDITOR

Jana Short is making waves among international influencers and entrepreneurs through her various platforms. She is a highly accomplished mindset coach, NLP & RTT practitioner, entrepreneur, best-selling author, podcaster, and Best Holistic Life Magazine editor.

Jana has received numerous accolades for her work, including being named one of Los Angeles' Women of the Year 2023 by Hollywood Soeleish Magazine, being featured on the cover of San Francisco Soeleish Magazine in July 2022, and being named the Los Angeles Entrepreneur Magazine's Top Influencer of 2022 for the second consecutive year.

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

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

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Best Holistic Life March 2024

49 TABLE OF

CONTENT Cover Storys 67

Breakproof Yourself

8

Fun Ways to Boost Your Brand Visibility

9

Boundaries and Self-Worth: A Vital Connection for Inner Security

11

The Sacred Significance of Money Integrity

15

Living An Intentional Life: A 3x Cancer Survivor Shares Her Journey

18

Celebrating National Nutrition Month: A Time to Revitalize Our

Commitment to Health 21

The Ides of March: The Power and Potential of Prophecy

29

How to Stop Overthinking Especially When It Comes to Overthink-

ing About Conversations

Mindset 25

Internal Balance, And The Power Inside You

34

When Words Fall Short: Seven Ways to Cope with Grief and Loss

49

How You Feel About Yourself Changes Everything

55

The Most Critical First Step to Getting Out of Our Own Way

85

The Hero’s Journey- Answering The Call to Personal Greatness

99

Shades of Lemonade: Reframing Life’s Lemons

124

Zen in Ten: Mindfulness for Modern Life

128

Your Pain Always Has a Purpose

135

Mastering Communication and Emotional Intelligence: Step 3 of

the NLP-Powered Transformation 141

Inside Out; Embracing the Emotional Architecture of Moving On

148

What I Learned About Money While Living with Monks

From The Team 97

How much do you love Cypress?

106

March's Seasonal Recipes to Help you Live Your Best Life!

156

M.A.R.C.H. Makeover: Transitioning Your Skincare Routine from

Winter to Spring with Beautycounter 157

Monthly Energy Update

143

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

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Health

128 121

43

Uncharted Waters of Personal Wellness: Leaving Comfort Zones to

Challenging Wellness Norms 63

Embracing Change: A Guide to Starting a Sustainable Fitness Jour-

ney 81

More than One Direction: Merging Paths in My TNBC Treatment

84

Optimize Your Workout: A Guide to Effective Warm-ups and Cool-

downs 88

Why Are We Losing Our Fertility? How to Reclaim Our Right to

Reproduce with Holistic Healing Tools 91

Beyond Size: Overcoming Judgments about Your Weight and Feeling

Great After 40 96

SPRING CLEAN YOUR BODY FROM THE INSIDE OUT

131

Mastering Microdosing: How Fantastic Fungi Could Change your

Life

63

137

4 Keys to Truly Holistic Nourishment

140

Anxiety, How It Affects Your Sleep, And What To Do About It

143

You Don’t Have To Wait

145

The Wisdom Within: How Cycle Syncing Can Transform Your Life

152

Dispelling Myths About Cholesterol and Heart Health

Inspiration 37

Suspended Animation

40

Your Smile: The Ultimate Tool to Transform Your Life.

48

Embracing the Unknown: A Gateway to Opportunity

52

Secret Magic of Building Impactful Relationships!

60

New 10 Commandments

77

Transforming Anguish; Making Love Matter

104

Cultivating Your Inner Light

121

Unleash Your Soul Gifts to Manifest an Abundant Life

125

Discerning Your Intuitive Hits

149

Take Control of Your Future: 4 Easy Steps to Launch a Profitable

Online Business with Just $100

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Our CON T R I BUT ER S

Best Holistic Life March 2024

SCOTT G ATES

M U NEE Z A A H M E D

@gateswellness NLP Trauma Coach

https://muneezaahmed.com/ Medical Intuitive

J ENN D R U 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 ATT Y 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 ON Y

@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author

L U N D EN SO U 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 Y RNE

@_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

TA Y LOR SA P P IN G TON

@kgrove11 Painting Your Soul

@tayloredwellbeing Muliti-modality Practitioner

A Z L Y NN B ERR Y

@e_motionalarchitecture Emotional Arcitecture

A M AN D A H ART

@ amandaharthq Intuitive Consultant & Author

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Best Holistic Life March 2024

Fu n W a y s t o B o o s t Y o u r B r a n d V i s i b i l i t y

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FUN WAYS TO BOOST YOUR BRAND VISIBILITY

BY JANA SHORT

Fun Ways to Boost Your Brand Visibility - In the digital age,

your influencers wisely - their values should reflect your own to keep your

standing out amid the loud chorus of brands vying for consumer attention

brand message consistent.

can be a herculean task. But hey, don't fret! With creativity, strategy, and a

Add a Sprinkle of Gamification:

dash of fun, your brand can shine brighter than the Vegas Strip. Here are some

Ever noticed how time flies when you're playing a game? Apply that concept

zesty ways to ramp up your brand recognition game and leave a lingering,

to your brand by introducing gamification elements. Contests, quizzes,

unforgettable impression.

scavenger hunts - the possibilities are endless. These can engage your

Tell a Story that Sticks:

audience, and with the right incentives, they'll be more than happy to spread

To make your brand unforgettable, you've got to be the Bard of branding.

your message far and wide.

Storytelling isn't just for children; it’s the glue that binds memories, emotions,

Get Involved in the Community:

and experiences. Humanize your brand with compelling narratives about

Nothing says, "We care" like giving back to the community. By aligning

your origin, challenges, victories, or even the people behind the scenes. But

your brand with a worthy cause, you not only amplify your brand visibility,

remember, the spicier the story, the stickier it gets in your audience's mind.

but you also build an emotional connection with your audience. And when

Hitch a Ride on Social Media:

your brand stands for more than profit, people will be more likely to stand

Hop on the social media carousel and ride it to a universe of endless visibility!

with your brand.

Platforms like Instagram, Facebook, Twitter, and TikTok can transport your

Memorable Branding:

brand to millions of potential customers faster than you can say 'selfie.'

This may seem obvious, but it's surprising how many brands underestimate

Create and share engaging content that aligns with your brand's message

the power of a memorable logo and catchy tagline. These are the visual and

and personality. Have fun with viral challenges, create riveting videos, or

auditory hooks that will embed your brand into the minds of your audience.

start a trend yourself!

Think McDonald's golden arches or Nike's "Just Do It."

Email Marketing – The Charming Chameleon:

Collaborate and Listen:

Email marketing may sound like a dusty relic from the age of dial-up

Remember the old saying, "two heads are better than one"? Collaborating

connections, but it's the chameleon of the digital world, constantly evolving

with other brands (not direct competitors, of course) can expose your brand

to stay relevant. Personalized newsletters or updates can deliver your message

to a whole new audience. Plus, it gives you a chance to show off your brand's

straight to your customers' inbox, making them feel like they're part of an

teamwork skills, which is always a crowd-pleaser!

exclusive club. And who doesn't want to be part of a club, right?

Be Consistent:

Master the Art of SEO:

This isn't as much fun as the other tips, but it's just as important. Consistency

Okay, so SEO might not be as thrilling as a high-speed car chase, but it's

in your messaging, visual identity, and communication strategy is key to

one of the most powerful tools to increase your brand visibility. Learning to

building brand recognition. It's like your favorite sitcom - you come back

master the art of SEO is like learning a magical language that lets Google's

each week because you know exactly what you're going to get, and you love it!

algorithms (the internet's gatekeepers) guide more traffic to your brand. Just

In the end, getting your brand recognized is about finding a balance between

remember, with great SEO power comes great responsibility!

strategic thinking and creative execution. It's about taking risks, having fun,

Join Forces with Influencers:

and constantly evolving. Your brand's journey to recognition won't happen

Remember when we were kids and we'd do almost anything the cool kids were

overnight, but with patience, determination, and a good sense of humor,

doing? The same principle applies here. Partnering with influencers in your

your brand will shine like a beacon in the crowded marketplace. So go forth,

industry is like gaining access to their cool kid status. Their endorsement

be bold, be bright, and strut your brand stuff like you own the runway!

can boost your brand visibility and add a touch of glamour. However, choose

Connet with Jana: https://www.janashort.com/coaching-boost

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Best Holistic Life March 2024

BOUNDARIES AND SELF-WORTH: A V I TA L C O N N E C T I O N F O R I N N E R S E C U R I T Y

BY DR. DEE In the tapestry of self-discovery, boundaries are the threads that weave

worth. Conversely, when we compromise our boundaries, we open the

self-worth, inner security, and empowerment into our existence.

door to connections that drain us emotionally and physically.

Boundaries and self-worth are interconnected, shaping the lens through

Empowerment Through Boundary-Nurtured Self-Worth

which we view ourselves and the world around us. When we're unable

Understanding the connection between boundaries and self-worth is a

to establish and enforce healthy boundaries, the impact on our sense of

pathway to empowerment. It's about recognizing that your well-being is

safety, health, and overall happiness is profound. This section explores

not negotiable and your needs and feelings deserve validation. Nurturing

the symbiotic relationship between boundaries and self-worth and

your self-worth through boundaries is an act of self-love and self-advocacy.

delves into the far-reaching consequences of neglecting this essential

It's declaring that you are enough as you are and deserving of happiness.

connection. It's an invitation to navigate boundaries and embrace inner

Navigating Boundaries for a Self-Worth-Centric Life

security amidst the turbulence of life.

Navigating boundaries with self-worth at the forefront transforms

Boundaries as Expressions of Self-Worth

how you approach relationships, work, and personal growth. It's about

Boundaries are the mirror that reflects our self-worth. They signal to

recalibrating your compass to align with your authentic self. You'll find

the world and ourselves how much we value our needs, feelings, and

the courage to assert boundaries that protect your well-being, even when

well-being. Healthy boundaries are the embodiment of self-respect; they

faced with external pressures or past traumas.

declare that our time, energy, and space are precious and deserving of

The Radiance of Inner Security

protection. Establishing and enforcing boundaries communicates that

As you navigate boundaries and nourish self-worth, you're cultivating

we believe in our own worthiness.

a radiant inner security that emanates from within. This inner security

The Impact of Neglected Boundaries on Self-Worth

becomes your guiding light through life's storms. It allows you to weather

When we fail to establish and enforce healthy boundaries, a domino effect

challenges with resilience, embrace opportunities with authenticity, and

occurs that chips away at our self-worth. Ignored boundaries send a

connect with others from a place of strength.

subconscious message that our needs are secondary to others. Over time,

Your Journey of Inner Security Begins

this erodes our self-esteem, leading to feelings of inadequacy, guilt, and

The connection between boundaries and self-worth is a testament to

resentment. The resulting emotional turmoil amplifies stress, anxiety,

your power and agency. As you delve into this intricate dance, you embark

and a sense of insecurity.

on a journey toward inner security—an odyssey that empowers you to

Inner Turmoil and Its Manifestations

rewrite your narrative. The turbulence of the world may persist, but

Neglected boundaries breed inner turmoil, giving rise to a host of physical

within the realm of boundaries and self-worth, you'll find an anchor of

and emotional manifestations. The constant struggle between our inner

stability and empowerment.

voice and external pressures leaves us in a perpetual state of stress. The

Your Empowered Armor Awaits

fight-or-flight mode becomes our default response, making relaxation

Boundaries and self-worth intertwine to create your empowered

and restful sleep distant ideals. Digestive issues, autoimmune disorders,

armor, which enables you to face the world with confidence, grace,

weight struggles, and other health challenges often stem from this

and authenticity. As you recognize the profound impact of neglected

prolonged state of inner unrest.

boundaries on your sense of safety, health, and overall happiness, you

The Self-Worth Ripple Effect

take the first step toward reclaiming your self-worth. In a turbulent

Boundaries and self-worth have a ripple effect that extends to every facet

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

of our lives. When we value ourselves enough to establish boundaries,

of self-discovery, resilience, and fulfillment.

we begin to attract relationships and experiences that resonate with our

Get Started Today

B o u ndaries and S e l f - W orth : A V ita l C onnection f or I nner S ec u rit y

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Keeping your body free of toxins and free radicals is necessary to maintain a

Need A Hand?

healthy life and mind. You can add tons of foods to your regular diet to help

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

your body with its critical detoxifying processes. If you are looking for a safe and

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

all-natural way to detox your body at home, be sure to check out my Balancing

just making it through your day, you NEED to start investing in your health

Abundance Program. Because detoxing is so essential and realistically, everyone

today! You are not alone on this journey. If you need help, I am always here to

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

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sure to subscribe to gain access to tons of free goodies, and check back daily

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

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set you up for success!

Get in contact with Dr.Dee: https://askdrdee.taplink.ws

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Best Holistic Life March 2024

THE SACRED SIGNIFICANCE OF MONEY INTEGRITY

BY DAWNA CAMPBELL

The heartbeat and sacred significance of wealth and abundance, integrity serves as the very soul of money. Integrity harmonizes our financial existence with the universe’s abundant rhythms.

The Essence of Integrity Integrity, at its center, is a fundamental moral and ethical principle. It includes virtues, such as honesty, authenticity, respect, and honor. Integrity adheres us to values that guide us in both actions and words, even when no one is watching. Without money integrity, we create a disconnect between our desires and our financial reality. Broken promises and unmet commitments create a discord in the energetic field of wealth.

Th e S a c r e d S i g n i f i c a n c e o f M o n e y I n t e g r i t y

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Best Holistic Life March 2024

Money as a Reflective Energy

It becomes a transformative force that guides us toward a future where

Money, beyond its physical form, reflects the intentions, emotions and

our financial actions resonate with truth, authenticity and a deep sense of

integrity we infuse into it. Echoing Nikola Tesla’s insights on the universe’s

responsibility, paving the way for a life of fulfillment and prosperity.

fundamental principles of energy, vibration, and frequency, money operates

The Currency of Trust

in much of the same way.

Trust, the cornerstone of our financial commitments, brings sacred

Money possesses an ability to reflect the quality of our intentions and the

contracts with ourselves, but with the interconnectedness of humanity. It

integrity of our actions. Just as a mirror faithfully shows our physical

isn’t just a promise, its’ a powerful currency of trust. Upholding our financial

appearance, money mirrors our financial appearance. When we approach

commitments and each time we fulfill our word, it is similar to minting coins

transactions with honesty, respect, and transparency, the money we attract

and releasing them into the world.

resonates with these qualities.

Trust forms the foundation of strong relationships, enhancing the flow of

Each financial choice and action becomes a mark on the soul of our financial

energy in our financial interactions. It acts as a magnetic force attracting

portrait. A lack of integrity disrupts this harmony. Broken promises and unmet

opportunities and prosperity. When we honor our financial commitments,

obligations distort the energy of money, leading to unpredictable financial

we strengthen the bonds of trust with others.

outcomes. We hold the power to influence the energy money carries in our life.

The currency of trust inspires the universe to conspire in our favor. By

Harmonizing with Abundance

nurturing trust in our financial dealings, we enrich our lives and contribute

Synchronizing our thoughts, feelings, and actions with financial integrity is

to a world where financial relationships are grounded.

the key to attuning ourselves to the abundant frequencies that permeate the

Leadership through Money Integrity

universe. Albert Einstein’s vision of the future of medicine as the medicine of

When we give our word in financial matters, we step into the sacred territory

frequency is a reminder of the link between our financial well-being and the

of commitments. Our spoken commitments become true leadership in the

energies we invest in our monetary exchanges.

financial arena. Each fulfilled obligation shapes our character, builds our

Our financial harmony is composed of the intentions we set through our

reputation, and inspires trust and reliability in financial interactions.

thoughts, emotions, and actions in financial matters. It is not only about

Financial leadership transcends boardrooms and executive offices, setting

accumulating wealth, but aligning with the frequency of abundance and the

a standard for others to follow. Financial leaders become pillars of financial

essence of the soul of money – integrity.

responsibility, paving the way for a world where financial decisions are

Our financial intentions serve as unique tuning forks, each resonating to its

grounded.

own frequency. When these intentions align with financial integrity, they

Embracing Abundant Living

harmonize with the universe’s abundant frequencies, creating channels

Your financial well-being is not just about numbers, it is about the energy you

through which prosperity flows effortlessly.

infuse into your financial decisions. It’s about aligning your intentions with

The Sacred Significance of Money

the universe’s abundance and nurturing trust in your financial relationships.

Integrity Every financial interaction, from paying bills promptly to honoring

To further deepen your connection with money and integrity, I invite you to

commitments, carries a sacred weight. The sacred significance of money

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integrity is about responsibly managing finances, managing it wisely, avoiding

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fraudulent practices, and conducting transactions with authenticity and

your thoughts and actions with financial integrity, and unlock the doors to a

transparency. The sacred significance is aligning our financial decisions with

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our moral compass, ensuring that our actions reflect our deeply held beliefs.

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Neglecting the integrity of money disrupts this financial harmony, bringing

Embrace the sacredness of money and integrity, and the universe will conspire

in financial discord and disharmony. It erodes trust, invites financial turmoil,

in your favor to manifest your dreams. The power to live abundantly is within

and breaks down the financial foundation in our lives.

your reach, and it begins with the soulful dance of money and integrity.

When we embrace the significance of money integrity, we cultivate financial harmony and align our intentions with the universal laws of abundance.

Connect with Dawna: https://linktr.ee/dawnacampbell

Th e S a c r e d S i g n i f i c a n c e o f M o n e y I n t e g r i t y

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Best Holistic Life March 2024

LIVING AN INTENTIONAL LIFE: A 3X CANCER SURVIVOR SHARES HER JOURNEY

BY GRETCHEN HOLMES “You have cancer.” No one wants to hear that.

blaming others and although there are many contributing factors to obesity,

I’ve heard it three times. The first time I was told was over the phone. I was

I knew this was up to me. I also decided to be grateful. Grateful that I still had

at work and got the call around 8 pm. “Ms. Norling, it came back cancer. My

time to change the trajectory of my disease. Sadly, my brother did not and

nurse will call you tomorrow to make a follow up appointment. I’m sorry.” It

died a few months later.

was thyroid cancer. I underwent surgery to remove the tumor and my thyroid.

I knew there was more to weight loss than just the physical, that I had to

Afterword, blood tests confirmed I was cancer-free.

look at the mental, emotional, and spiritual, too. This meant working on my

Seven years later, I woke up to a voice in my head telling me to go to the doctor.

relationship with food and exploring why I was self-soothing with it in the

There were no symptoms. Blood work was normal. Sure, I was tired, but I

first place. What I weighed wasn’t the issue, it was only a symptom. So, what

attributed that to being in a PhD program. But, no. The cancer was back, and it

was I trying to avoid? What needed healing? Why so much anxiety around

had metastasized to my lungs. I was treated with radioactive iodine, (delivered

food? Finally, I had to ask myself: What was keeping me from living a full and

by someone wearing a hazmat suit) and, against tough odds, beat Stage 4

engaged life? I started therapy.

thyroid cancer. Unbeknownst to me, the labs were never going to show the

I had no idea what I was putting into motion that night when I took control of

cancer was back. I was one of a select few who didn’t respond to those tests.

my health. Ultimately, it was freedom. Freedom from food anxiety. Freedom

According to my doctor, my prognosis would have been bleak as little as six

from self-limiting thoughts. Freedom from a self-imposed prison that kept

months later. Thankfully, I listened to my gut. The treatment worked, and I

my world small. I had the power now, not the cancer, not the food.

emerged as a newly minted PhD and cancer-free for the second time.

I started to feel lighter physically, mentally, emotionally, and spiritually. I

Cancer knocked a third time during summer of 2020. I was diagnosed with

started to see possibilities and world expanded. Every time I fulfilled a promise

endometrial cancer after chasing a diagnosis for years. Not surprisingly, my

to myself by drinking water, walking for 10 minutes, or eating healthfully,

symptoms were always attributed to being obese and no additional tests were

my confidence grew. My relationship with myself was healing. After a while,

run until five years later when I found a doctor who realized there was more

I realized it wasn’t about losing weight at all; it was about self-love and

going on. I thought, “Seriously? Who gets cancer three times?” Apparently,

acceptance. It was becoming increasingly clear that I couldn’t hate or shame

me. Once again, I was lucky, and although it was a large tumor, it hadn’t spread

myself to good health, I had to love myself back to being whole. I realized I was

beyond the uterine lining. After my surgery, my oncologist asked me, “What

already enough and always had been. I was transforming! No more negative

kind of life do you want to live as a cancer survivor?” I had never thought about

self-talk or putting myself last or feeling less-than.

it but started to realize that I needed to make some changes. I didn’t want to

I had become my own biggest fan.

face cancer a fourth time.

What kind of life do I want to live as a cancer survivor? An intentional one.

In February 2021, I was diagnosed diabetic. It scared me to death. I’d been

I’ve been given a third chance to make a difference and I’m accepting that call

watching my younger brother, Eric, navigate diabetes for over ten years, and

to action. I’m cancer-free, healthy, and I’m just getting started. And here’s the

his health was rapidly declining. He had already had an amputation and was

thing: If a morbidly obese, 60-year-old, 3x cancer survivor with no thyroid

on dialysis for kidney failure, all due to diabetes. I had a glimpse to what my

can create a sustainable, healthy lifestyle and reclaim her life, so can you.

future looked like, and I wasn’t sure I could handle it.

Start wherever you are and ask for help when you need it.

I joined a weight loss program that night with over 100 pounds to lose. I was

Celebrate and love yourself every day.

overwhelmed but determined. I’d lost large amounts of weight before but, like

Stop waiting for permission to be unapologetically you.

so many others, gained it back and then some. This time had to be different;

Become your own biggest fan.

there had to be a better way. I started with my mindset. No more feeling sorry for myself or being angry at the world because I had to lose weight. No more

Connect with Gretchen: www.gretchenholmesphd.com

Livin g an intentiona l l i f e : A 3 x cancer s u rvivor shares her j o u rne y

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Best Holistic Life March 2024

C e l ebratin g N ationa l N u trition M onth : A T ime to R evita l i z e O u r C ommitment to H ea l th

CELEBRATING NATIONAL NUTRITION MONTH: A T I M E TO R E V I TA L I Z E O U R C O M M I T M E N T TO H E A LT H

BY JES PENIX

Each March, health-conscious individuals and communities

Learn About Nutritious Foods:

across the United States celebrate National Nutrition Month,

Knowledge is the starting point. Utilize resources to understand

a time dedicated to embracing healthy eating habits and

the nutritional value of different foods. Learn about what

recognizing the importance of nutrition in our lives. Instituted

constitutes a balanced diet based on fruits, vegetables, whole

by the Academy of Nutrition and Dietetics, this observance

grains, and protein sources, and how each nutrient impacts your

highlights the necessity of making informed food choices and

body and health.

developing sound eating and physical activity habits. As we

Plan Healthy Meals:

celebrate this month, it's crucial to understand why nutrition

Take time to plan a healthy meal schedule. Include a variety of

deserves this focus and what actions can be taken to participate

food groups, focusing on whole foods and minimizing processed

actively in this observance.

ones. Ensure your meals are colorful (incorporating fruits and

Understanding the Focus on Nutrition

vegetables), balanced with protein, and appropriately portioned.

Nutrition forms the cornerstone of good health. The foods we

Cook at Home:

consume play a critical role in how we feel today, tomorrow, and

Cooking at home allows you to control the ingredients and, by

in the future. A balanced diet can protect us from various health

extension, the nutrients, calories, and portion sizes. Make cooking

issues, including obesity, heart disease, diabetes, and different

a fun family activity, allowing everyone to learn and appreciate

types of cancer. Conversely, poor diets have a substantial negative

the importance of healthy food.

impact on health, often contributing to these very conditions.

Educational Projects:

Despite the known benefits of healthy eating, fast-paced lifestyles

Schools and communities can organize educational projects

and readily available processed foods have led many to adopt less

and workshops highlighting the importance of nutrition, local

nutritious diets. National Nutrition Month serves as a reminder of

nutrient-rich produce, and healthy cooking practices. Engaging

the benefits of whole foods and balanced diets and encourages us

with food on this educational level helps to foster a community

to make conscious decisions about what we put into our bodies.

spirit centered around health.

Participating in National Nutrition Month

Start a Garden:

There are numerous ways individuals, families, schools, and

Gardening encourages physical activity and provides fresh

communities can engage with National Nutrition Month.

produce that is readily available for healthy eating. Community

Here are several strategies to help you focus on nutrition

gardens are also fantastic opportunities to engage neighborhoods

throughout March:

and schools, teaching children and adults alike about the source of their food.

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Consult a Registered Dietitian Nutritionist (RDN):

• 1 cup asparagus, trimmed and cut into 1-inch pieces

For personalized dietary advice, consider reaching out to an RDN.

• 1/2 cup fresh peas (or thawed if frozen)

These professionals provide science-based guidance tailored to

• 1/2 cup zucchini, diced

individual health needs and can be instrumental in helping you

• 1/4 cup green onions, chopped

achieve nutritional goals.

• 1/2 cup grated cheese (such as cheddar, Gruyère, or feta, can omit

Promote Physical Activity:

if dairy-free)

Nutrition and physical activity go hand in hand when it comes to

• 2 tablespoons fresh parsley, chopped (optional)

overall health. Use this month to adopt or encourage a more active

• Additional salt and pepper to taste

lifestyle, whether through organized sports, daily walks, or fitness

Instructions:

classes.

Preheat your oven's broiler to high.

Social Media Challenges:

In a large bowl, whisk together the eggs, milk, salt, and pepper. Set

Launch or participate in healthy eating challenges on social

aside.

media. Sharing your journey, favorite healthy recipes, or new

Heat the olive oil or butter in a 10-inch ovenproof skillet over medium

food discoveries can inspire your circle and beyond. Hashtags like

heat. Add the sliced leeks and a pinch of salt. Sauté until the leeks are

#NationalNutritionMonth or #EatRight can unify and expand the

soft, about 3-5 minutes.

reach of these efforts.

Add the garlic, asparagus, and zucchini to the skillet. Cook for another

By celebrating National Nutrition Month, we collectively emphasize

3-4 minutes until the vegetables are just tender but still bright green.

the ongoing commitment to a healthier nation. However, it's vital to

Stir in the peas and green onions, cooking for an additional minute.

remember that focusing on proper nutrition shouldn't be limited to

Pour the egg mixture over the vegetables in the skillet. Stir gently to

March but practiced consistently throughout the year. This period

make sure the eggs are evenly distributed.

stands as a reminder and a revitalizing point, spurring us to maintain

Sprinkle the grated cheese over the top and let the frittata cook,

or adopt lifestyles that will positively impact our health in the long

undisturbed, until the edges begin to set, about 2-3 minutes.

term. Whether you choose to plant a garden, engage in a community

Transfer the skillet to the preheated broiler. Broil the frittata for 3-4

event, or take steps towards personal dietary changes, every effort

minutes, or until the top is golden and puffy, and the center is set.

contributes to a broader national movement towards comprehensive

Remove the skillet from the oven (remember that the handle will be

wellness.

hot) and let it sit for a few minutes.

Thinking of trying a new recipe at home using seasonal vegetables

Run a rubber spatula around the edges and underneath the frittata to

found in spring? March is a transitional period between winter and

ensure it’s not sticking to the skillet. Slide the frittata onto a cutting

spring, so you might still find some winter vegetables alongside

board or serving platter.

early spring produce. A recipe that celebrates this mix is a "Spring

Garnish with chopped parsley if desired, slice into wedges, and serve

Vegetable Frittata," ideal for brunch or a light dinner.

warm or at room temperature.

This frittata recipe is versatile, so feel free to substitute any of the

Estimated Nutritional Information per Serving

vegetables with other seasonal produce such as spinach, artichokes,

Calories: 220-250 kcal Protein: 14-16 g Total Fat: 15-17 g Cholesterol:

or radishes, depending on availability and preference. Enjoy your

250-270 mg Carbohydrates: 6-8 g Dietary Fiber: 1-2 g Sugars: 3-4 g

meal with a fresh green salad for a delightful and nutritious dish that

Sodium: 300-400 mg

celebrates the season!

Spring Vegetable Frittata Ingredients:

References: Academy of Nutrition and Dietetics. (2023). National

• 8 large eggs

Nutrition Month. https://www.eatright.org/food/resources/national-

• 1/4 cup milk or cream

nutrition-monthCenters for Disease Control and Prevention. (2023).

• 1/2 teaspoon salt

Nutrition. https://www.cdc.gov/nutrition/index.htmlU.S. Department

• 1/4 teaspoon freshly ground black pepper

of Agriculture. (2023).National Nutrition Month®. MyPlate. https://

• 2 tablespoons olive oil or unsalted butter

www.myplate.gov/life-stages/national-nutrition-month

• 1 small leek, white and light green parts only, thinly sliced and rinsed well • 2 cloves garlic, minced

Connect with Jes: https://powerfoodsmealprep.com/

C e l ebratin g N ationa l N u trition M onth : A T ime to R evita l i z e O u r C ommitment to H ea l th

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THE IDES OF MARCH: THE POWER AND POTENTIAL OF PROPHECY B Y M A R K A N T H O N Y, J D , P S Y C H I C E X P L O R E R

March 15, 44 BC, the Ides of March.

day Turkey) consulted the Oracle of Delphi about the threat

Cleopatra was worried. Intuitively she knew her lover Julius

posed by the Persian (Iranian) Empire. The Oracle told Croesus

Caesar and their two-year-old son Caesarion were in danger.

“If you attack the Persians, you will destroy a mighty Empire.”

Normally nothing intimidated the brilliant Queen Cleopatra. The

Croesus immediately attacked the Persians who annihilated his

Egyptian people believed she was a living goddess. Cleopatra

army. The prophecy was accurate, Croesus did destroy a mighty

was the richest person in the world whose paramour Caesar

empire—his.

commanded the world’s most formidable army. They were the

Next, the Persians invaded Greece. Themistocles, an Athenian

ultimate power couple, yet today she felt vulnerable.

admiral consulted the Oracle and was told a “wooden wall”

The twenty-five-year-old Cleopatra had been living in Rome

would save Athens. While Athens had no defensive walls,

openly as the mistress of fifty-five-year-old Caesar. The Roman

wooden or otherwise, Themistocles immediately ordered its

Senate and society distrusted Cleopatra and disapproved of

population evacuated to the island of Salamis. The Persian

Caesar’s adultery.

army burned the deserted Athens to the ground. The Persian

Cleopatra’s intuition was reinforced by the prophecy of an

navy closed in on the island of Salamis. Themistocles lured the

oracle (aka psychic) who warned Caesar, “Beware the Ides of

Persian fleet into a narrow channel where its bulky warships

March!” Even worse, just last night, Caesar’s wife Calpurnia

ran aground. The smaller more maneuverable “wooden wall”

had a dream Caesar would be murdered.

of Athenian warships then destroyed the Persian fleet. Athens

Prophecy, is the psychic ability to foresee future events. For 17

was the birthplace of democracy which the Persians would’ve

centuries, the “psychic epicenter” of the ancient Mediterranean

abolished. Was democracy itself also saved by the wooden wall

world was the Oracle of Delphi in Greece, a temple sacred to

of Athens?

Apollo, god of prophecy. The oracles were always women. As

Four centuries later came the Ides of March, 44 BC.

priestesses of Apollo, they were believed to possess the gift of

Unfortunately, Caesar’s flaw was ego. Disregarding the

prophecy. People from the poor to the powerful consulted the

prophecy, Calpurnia’s dream, and Cleopatra’s intuition, Caesar

Oracle of Delphi—including the mighty Julius Caesar.

joked he’d made it to the Ides of March. Besides, he always had

However, Caesar knew spiritual/prophetic messages could

enemies—and crushed them all. His most formidable had

have multiple meanings and several interpretations. My books

been his fellow General, Pompey the Great. The two powerful

“Evidence of Eternity” and “The Afterlife Frequency” explain

generals presided over the Roman Republic as Consuls. Pompey

the phenomenon of “Multiple Meaning Messages.”

even married Caesar’s daughter, but after she died following a

Five Centuries before Caesar, King Croesus of Lydia (modern

miscarriage, civil war broke out for control of the Empire.

T he I des o f M arch : T he P ower and P otentia l o f P rophec y

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Caesar defeated Pompey who fled to Alexandria, Egypt. Caesar and a small army arrived in Alexandria. Cleopatra’s brother the young Egyptian king, presented Caesar with a gift—the severed head of Pompey.

Caesar was enraged by this treachery. The king ordered his army to attack hoping to eliminate Caesar too. However, before sailing to Egypt, military genius Caesar already had a massive army enroute to meet him there. Caught by surprise, the Egyptians were defeated, the king killed in battle. His savvy sister Cleopatra became Queen of Egypt—and Caesar’s lover.

Now on the Ides of March, the victorious Caesar intended to order the Senate to abolish the Republic and declare him, Emperor. With Pompey gone, who could stop him?

Triumphantly Caesar entered the Senate Chamber. Suddenly dozens of Senators pulled knives from their togas and brutally stabbed Caesar. He collapsed and died at the foot of a statue of Pompey. Talk about karma!

Was Caesar’s destiny predetermined? Or, did prophecy show him it was possible to avoid assassination?

Twenty centuries later, people continue to seek guidance from psychics. PEW Research indicates 40% of Americans believe in psychics. One of my lectures, “Rulers, Royals, Psychics & Spirits,” reveals how powerful people, including several US Presidents, have consulted with psychics.

The laws of physics state energy is neither created nor destroyed only transferred—meaning energy is eternal. In “The Afterlife Frequency,” I introduce the Electromagnetic Soul theory which describes how the brain doesn’t create our soul/spirit/consciousness, it only hosts it similar to how a computer hard drive hosts the programs on it. When we die, the brain/hard drive dies, but the eternal energy of the Electromagnetic Soul lives on.

According to Einstein’s Theory of Relativity, on the quantum (electromagnetic) subatomic level, time doesn’t exist. Everything which happens, past, present, and future all occurs simultaneously. If this is hard to comprehend, that’s because it is. Afterall, it took Einstein to figure this out!

Spirit Communication occurs during the frequency alignment of Spirits/ Electromagnetic Souls with the frequency of a human’s Electromagnetic Soul. Future events may be part of the information transmitted during spirit communication which can occur through a psychic medium, during a dream, or an intuitive feeling. Caesar was forewarned about the Ides of March through all three of these. As a good solider, Caesar should’ve realized forewarned is forearmed.

“An Evening of Spirit Communication” is a public mediumship event where I connect audience members with their loved ones in spirit. During one session I was drawn to Alison and her teenaged daughter Chelsea.

“A male spirit—a father figure is coming forward. From the sharp pain in my head, he died abruptly—feels like a stroke.”

“Yes,” Alison acknowledged tearfully, “my dad died suddenly from a stroke.”

“He has an important message. ‘Do not go to the concert! Under no circumstances are you to get in that car. Do not go to the concert!’”

“Me and my girlfriends are driving to a concert next Saturday!” Chelsea exclaimed. “Well, you’re not going!” Alison snapped. Chelsea looked crushed.

T he I des o f M arch : T he P ower and P otentia l o f P rophec y

A year later during an event at the same venue, a woman raised her hand, “Do you remember us?” It was Alison seated next to Chelsea who stood and said, “Last year I was supposed to go to a concert with three friends. But my granddad’s spirit warned me not to get in the car or go to the concert.

“My friend Brianna was supposed to drive—she’s a total lead foot—always speeds. When I told my friends about granddad’s message they totally freaked out. Brianna drove slower than usual on the interstate. But they ran over something in the road—and all four tires blew out!

“They missed the concert because they were stuck on the interstate for hours. The State Highway Patrol had to close the highway because there were roofing nails all over the road. A Trooper told them the nails must’ve fallen off some truck—and he said with four flat tires, if they’d been speeding—their car probably would’ve flipped—they could’ve all been killed.”

Perhaps the lesson to be learned from Caesar and the Ides of March is that prophecy doesn’t determine the future, rather it provides insights into the potential choices we make about our future.

***

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 Mark Anthony conducts free on-air readings on his livestream show THE PSYCHIC & THE DOC Thursdays 7pm ET/4pm PT. Find out how to tune in at: www.AfterlifeFrequency.com

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INTERNAL BALANCE, AND THE POWER INSIDE YOU

BY FAUST RU G G I E RO

Become the balanced loving person you were meant to be. Then, you can be someone who can love your whole world, and be loved.

Most of us strive to be happy loving people. Our tendency to look outside ourselves to find acceptance, safety, love, and completion can misdirect our energies, and have us searching for the pathway to meaning in our lives in places where it cannot exist. It is so important to understand that we were born with everything we need to be happy and complete people. We simply need to learn how to access our internal power, define it, and learn how to use it.

Human beings are physical, intellectual, emotional, and

with internal equilibrium. Its focus is to strengthen you

spiritual beings. True happiness cannot exist until we

from the inside, that is, to have your physical, intellectual,

understand that everything we need, we already have. Becoming

emotional, and spiritual attributes operating synergistically,

balanced internally should be our most important goal. This is

and in balance.

where the whole human spirit operates in unison. It is where

Internal balance is a lifelong process. No one achieves balance

peace and pure love exist, and where the connection to the

in a short period of time. So, here is what you can do to get

spirit inside us, that internal power source, can be realized.

the process started. The first step in the process is to slow

Internal balance is a state where one's physical, intellectual,

your life down enough so that you can think about what you

emotional, and spiritual attributes exist in balance, when

arere doing. Put as much conscious thought as you can into

worldly desires are diminished, and internal peace is realized.

everything you do..

It does not rely on external sources that tend to interfere

The next step is to reduce the influence of your emotions.

I n t e r n a l B a l a n c e , A n d Th e P o w e r I n s i d e Y o u

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Emotions, especially when they interfering with your ability

life on life terms and the natural flow, change as a route to

to think clearly, can throw your whole world out of balance.

growth, understanding forgiveness, increasing wisdom

I teach a concept called I over E (intellect over emotion).

by reducing arrogance, warm conflict resolution, being in

You want your intellect to have its say first. This aids you

service of others, reducing fear and anger, working with

in sound decision making, and information gathering. Both

gratitude, humility, faith, and pure love, the final goal of

are necessary to live life efficiently, and to be happy while

internal balance.

you are doing so. Express you emotions after your brain

It is important to understand that internal balance does

has put everything in perspective.

not suggest and ascension into higher forms of balance. By

The next step is to purge yourself of those unnecessary items

this, I mean that on a scale of one to ten, your body can be

in your life. It doesn't mean you can't buy a few things or do

balanced at a two or three, or it can be a seven or eight. That

a few things you want to do. It just means that your primary

does not matter. There is no destination in the program.

focus should be on external items you absolutely need. Try

You do not arrive, and the work is done. It is a continuous

not to interpret your desires as needs. When you do, you

journey where the only goal is that internally all attributes

move away from the internally balanced person you can be,

operate in balance, which paves the way for pure spiritual

and you are focusing on external items to make you happy.

love. It’s a loving life- journey that never ends.

The next step is “brutal” honesty. We all like to be honest, or

When you achieve internal balance, your world seems

at least we say we do. However, when that honesty interferes

complete, external desires are reduced, and you are creating

with our desires and our agendas, honesty can take a back

a world that is safe, peaceful, and loving. At that point, you

seat very quickly. Internal balance demands honesty. In

can understand what it means to love yourself, to extend your

any situation, as soon as we lie, misdirect others or, are

love outward to other people, and to accept love from them.

not honest with ourselves, we quickly move to a position

Every human being was created with the capacity to be a

of internal imbalance.

warm, loving person. Becoming balanced internally creates

Now with honesty as a growth ally, you begin gathering

that pathway to a warm and loving world, and to a true

the facts that are related to any situation in your life. The

understanding of self-love. If you wish to learn more about

facts always help you to define a healthy life, and they will

internal balance and the Process Way of Life, the entire plan

bring you to solutions that are efficient, and can bring

is presented in my first book, The Fix Yourself Handbook.

peace into your life.

Faust Ruggiero is the award-winning author of The Fix

These processes are the cornerstone of the movement

Yourself Empowerment Series, The Fix Yourself Handbook,

from internal imbalance to internal balance. They are

The Fix Your Anxiety Handbook, and The Fix Your Depression

employed in all life situations. Additional processes include

Handbook.

understanding your life as a journey, living in the moment,

https://www.faustruggiero.com/

A D V ERT

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HOW TO STOP OVERTHINKING ESPECIALLY WHEN IT COMES TO OVERTHINKING ABOUT CONVERSATIONS

BY LUNDEN SOUZA

Have you ever found yourself lying awake in bed thinking over

anyone else? If not, then it is likely that your thought is simply

and over about a particular situation that happened or you

a limiting belief that is holding you back.

fear might happen? Or maybe you had a tough conversation

Focusing on NOW (the present moment)

or you know you need to have a tough conversation and you

Overthinking often draws us into the past or propels us

can’t stop thinking about the worst possible outcome?

into the future, feeding on worries about what has already

Overthinking is a common issue that can have a negative impact

happened or what might occur. Mindfulness, a practice that

on our lives. It can lead to anxiety, stress, and difficulty making

involves paying non-judgmental attention to the present

decisions. It can also make it difficult to have conversations

moment, can help. One mindfulness technique is to focus

with people, especially if we are worried about what they will

on your breath. Find a comfortable spot, close your eyes, and

think of us or what we are going to say.

simply pay attention to the sensation of your breath entering

As a Master NLP Practitioner, I want to share NLP strategies

and leaving your body. When your mind wanders (which it

that can be used to help you stop overthinking. NLP, or

inevitably will), gently steer your focus back to your breath,

neuro-linguistic programming, is a mental technology of

free from self-judgment.

techniques that can be used to change our thoughts, feelings,

Harnessing the Power of Visualization

and behaviors.

Visualizing successful conversations can be a game-changer.

Becoming Aware

In other words, visualize what can possibly go right. Close your

One of the most important strategies for stopping overthinking

eyes and imagine a conversation going really well. Envision

is to become aware of our thought patterns. Once we are aware

yourself speaking confidently and assertively, while the other

of our thought patterns, we can start to challenge them and

person listens attentively and responds positively. Feel the rush

ask ourselves if they are really helpful or even true.

of confidence and accomplishment at the end of this successful

For example, if you find yourself thinking something like,

exchange. Consistently practicing this visualization exercise

"I'm going to say something stupid," ask yourself if there

can reprogram your mind and nervous system, boosting your

is any evidence to support that thought. Is there any reason

confidence and reducing anxiety.

why you would be more likely to say something stupid than

Here are some specific strategies that you can use to stop

H o w t o S t o p Ov e r t h i n k i n g E s p e c i a l ly W h e n I t C o m e s t o Ov e r t h i n k i n g Ab o u t C o n v e r s a t i o n s

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overthinking conversations:

Identify your limiting beliefs. What are the thoughts that you have about yourself and your abilities that hold you back from having successful conversations? Once you are aware of your limiting beliefs, you can start to challenge them and ask yourself if they are really true.

Reframe your thoughts. Instead of thinking negative thoughts about yourself and the conversation, try to reframe your thoughts in a more positive light. For example, instead of thinking, "I'm going to say something stupid," tell yourself, "I'm going to be myself and let the conversation flow naturally."

Focus on the other person. Instead of worrying about what you are going to say, focus on the other person and what they are saying. Ask questions and listen attentively to their answers. This will help you to stay engaged in the conversation and take your mind off of yourself.

Visualize a successful conversation. Before you have a conversation, take a few minutes to visualize yourself having a successful conversation. See yourself speaking confidently and assertively, and see the other person listening attentively and responding positively. This will help you to build your confidence and reduce your anxiety.

A study titled "The Impact of NLP on Reducing Overthinking" published in the journal "Frontiers in Psychology" demonstrated that NLP treatment helps individuals gain better control over their thoughts and emotions, reducing ruminative thinking.

Another study titled "NLP as an Effective Treatment for Social Anxiety" published in the journal "Cognitive and Behavioral Therapy" found that NLP treatment effectively reduced social anxiety symptoms.

If you are struggling to stop overthinking and you want tools and coping skills to help you take your communication and mindset to the next level, let’s work together one-on-one.

Find more information at www.lifelikelunden.com/vip FREE Self Love & Sweat Monthly Life Coaching Calendar: https://lifelikelunden.com/calendar Connect with Lunden: https://linkin.bio/lifelikelunden

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W hen W ords Fa l l S hort : S even W a y s to C ope with Grie f and Loss

WHEN WORDS FALL SHORT: SEVEN WAYS TO COPE WITH GRIEF AND LOSS

BY KAREN HANLON

Grief, like the ebb and flow of the tide, arrives without warning and

care. She emphasized that "creativity and inner exploration helped

lingers unpredictably. Our society often nudges grieving individuals

bring peace, purpose, and power back into my life."

to quicken their journey back to "normal," but the truth is, grief

What makes art therapy uniquely suited for the complex terrain

has its own timeline. While there's no universal roadmap for

of grief and loss? Traditional counseling often relies on verbal

navigating this turbulent terrain, holistic art therapy emerges as

expression, which can be a daunting task for those overwhelmed by

a powerful and flexible ally for those grappling with loss.

grief. Art therapy offers an alternative avenue for communication.

In my own life, I've witnessed the profound healing potential of

Kim Costello, owner of The Costello Center, explained, "It helps

art therapy through my work. This personal journey led me to

you move through inner conflict. Through the movement of a

develop the beautiful, transformative Painting Your Soul process.

brush, or creating something, it helps you get out of your head.

This immersive artistic experience combines creative expression,

It helps you move from the left brain to the right brain. It allows

meditation, journaling, and aromatherapy, with the goal to ignite

for a platform for release in a different venue."

the spark of healing within.

Instead of grappling with the inadequacy of words to convey

A study by the American Psychiatric Association underscores the

their pain, individuals can channel their emotions through color,

clinical benefits of art therapy. Four hour-long guided, creative

texture, and form. When words fail, the canvas becomes a refuge.

art therapy sessions significantly reduced negative emotions and

My Painting Your Soul kits are carefully designed to guide people

boosted positive ones in cancer patients. The empirical evidence

dealing with grief and loss through a mindfulness-based artistic

speaks to art's capacity for healing.

journey, emphasizing the process over the final product.

In the midst of grief, participants in my program have found solace

This distinction is pivotal. "It's expressive art with a therapeutic art

and renewal. Elana, a young widow still mourning her husband after

approach," Costello emphasized. Expressive arts provide an outlet

three years, embarked on the Painting Your Soul journey. She told

for people to depict their inner world through creative media. In

me, "This experience allowed me to honor the loss, acknowledge

contrast, professional art therapy, conducted by trained therapists,

pivotal moments, appreciate memories that will forever be in my

interprets clients' creations and leverages art diagnostically. My

heart, and look inward for guidance and self-love." For Elana, art

approach allows participants to connect with their intuition and

provided a sanctuary to confront the lingering and unresolved

find personal breakthroughs through artistic exploration.

grief surrounding her profound loss.

Holistic art therapy, in the context of grief, offers a profound

Christine, who was diligently striving to improve her health and

means of honoring departed loved ones. It enables participants to

refine her life's purpose, described her experience as her own soul

cherish cherished memories, confront ongoing pain, and embark

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on a path toward healing. For others like Christine, it offers

2. Remembering loved ones. Painting and creating art in

an opportunity to rediscover passion and purpose within.

memory of the departed allows a meaningful way to

The sensory, expressive nature of therapeutic art engages the mind, body, and spirit.

honor them.

3. Cultivating Memories. The process creates a safe space

When words fall short, the tactile act of creation can

for recalling, reflecting, and expressing feelings about

transform pain into something beautiful. What emerges

cherished memories.

is not just a work of art but a beacon of meaning and a renewed inner light.

The Painting Your Soul program I created extends the power

4. Attending to one’s spiritual connections. Art fosters the creation of beauty amid tragedy and connection to lost loved ones.

of art therapy to those navigating grief. It takes participants

5. Treating yourself kindly and gently. The soothing actions

on a journey of relaxation, self-love, and healing. The

of reflection, painting, and journaling activate relaxation

Painting Your Soul box includes brushes, paints, an easel,

responses and enable meditative healing thoughts.

a journal, and everything else needed to utilize this unique

6. Embracing simple movements. The Painting Your Soul

combination of art, meditation, and journaling to support

experience guides individuals through each phase of the

individuals through the grieving process.

grief cycle, providing a creative outlet to focus attention

Here are seven ways the Painting Your Soul box can support

and reduce anxiety.

the grieving process: 1. Acknowledging the loss. Engaging in the creation of art provides an opportunity to acknowledge and express feelings about the loss.

7. The fluidity of art. Painting Your Soul is an evergreen resource, available whenever needed, with meditation, journaling, and art tools that are continuously replenished.

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

ADVERT

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SUSPENDED ANIMATION

BY MEGAN EDGE My answer to most things for several years and for various reasons has

had signs of burnout. I was doing 100 things at 1000 miles an hour, and as

been, “No. Thank you for asking, though.”

someone who loves to be busy, I wasn’t noticing the markers of burnout.

I knew this would change when the time was right and I felt better; I knew I

The first indication that I was in burnout was heart palpitations—so

needed time. Time to grieve, heal, integrate, and reorient myself. Time is a

intense that I could feel my heart thumping in my chest. I also found

nebulous, precious commodity—is it a commodity? Or a thing, experience,

myself short of breath with very little exertion. But most importantly, I

feeling, sense? Whatever time is, in whatever way you experience it, the

started to not care about what my clients told me was happening for them.

passage of time can heal all wounds, but not on its own.

Whereas before, I could hold space for each client’s healing journey,

It’s possible to remain stuck in time, stuck in the moment of pain, trauma,

staying wholly focused on their worries, fears, goals, and dreams, I now

disaster, or fear. This is the foundation for post-traumatic stress disorder.

felt frustrated at their inability to get better! Come on, pull up your Big Girl

When you remember the details of an adverse event and feel as though

pants, and get on with it! How often must we have the same conversation,

it’s still happening or that you’re still there, you are stuck in a state of

hear the same stories, and stay stuck in this moment?

suspended animation.

I knew how unfair this way of feeling and thinking was for my clients and

Healing begins when you change your relationship with the event and

students. I knew I was not being helpful when this was how I felt. I realized

assign a new meaning to the experience, its aftermath, and its meaning.

that the things that needed my focus were clamoring for my attention—

Before my daughter became ill with an undiagnosed neurological

my grief, my daughters, my marriage, and, most importantly, myself.

condition when she was sixteen, leaving her with uncontrollable body

It wasn’t easy for me to step away from my career. When the world

spasms, deep fatigue, nausea, and vomiting, and shortly after that, my

imploded in March of 2020, I breathed a sigh of relief. Not for what was

father died unexpectedly after open heart surgery; I used to say, “Yes!”

unfolding across the globe but for what it allowed me to do. I live on

to just about everything.

the west coast of Canada, on Vancouver Island, surrounded by forests,

As a Healer, my desire is to help wherever I can, be it for my clients,

mountains, beaches, and fields. Wilderness is all around me.

students, or strangers on the street. Over two decades, I created a healing

So, when the world went quiet, I did as well. Even as I felt the collective

practice that included a private practice, certification programs teaching

fear, worry, and pain, even as I helped my daughters with their online

others to be Healers, an online and in-person healing community, a

schooling and my neighbors with their health concerns, I reveled in long

thriving workshop element, motivational speaking, hosted a live radio

walks in the forest and on the beach, contemplative meditations on my

show, created a line of healing products and wrote and published The

deck in the sun and time in the new garden my husband built for me.

Heart’s Journey: Healing Hearts Oracle Cards & Guidebook. (https://

I began to heal. Over the next few years, I found myself in a state of

meganedgehealing.thrivecart.com/healing-hearts-oracle-cards/)

suspended animation. I lost many friends along the way, as often happens

During this time, I also left my first marriage, raised my daughters, and

when we begin to heal. I held the hands of a few close friends as they died.

married my now-husband. I coached my daughter’s softball teams and

A cherished home was lost to me due to circumstances beyond my control,

volunteered at their schools. I did it all, and I loved it.

and through it all, I healed.

Reflecting on those years, I wonder how I did it all. People said I made it

Healing is the act of listening to what you need. For me, it was to allow

look easy, and at the same time, they were exhausted just thinking about

myself to be in a state of suspended animation, being gentle with myself

all I was doing—I, too, feel exhausted now when I think back to those

and reorienting my focus from what the world needed of me to what I

years from where I am currently in my life. They were also some of the

needed for me. Only in this way could I come back to being here for others,

best years of my life.

re-engage with my clients and students, and come back to life! You can

And I was burning out.

find me here, fully present and focused on my clients: www.meganedge.ca

The truth was, even before my daughter’s illness and my father’s death, I

Connect with Megan: https://meganedgehealing.thrivecart.com/healing-hearts-oracle-cards/

Su s p e n d e d A n i m a t i o n

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Best Holistic Life March 2024

Yo u r S mi l e : T he U l timate T oo l to T rans f orm Yo u r Li f e .

YOUR SMILE: THE ULTIMATE TOOL TO TRANSFORM YOUR LIFE.

BY N AT H A L I E B OT RO S

Let’s welcome the month of March with a big SMILE.

So, we've mastered the art of the "fake smile." Now, let's

Did you know that the act of smiling has profound effects

uncover the secrets to finding our smile organically. Sure,

on your body, both physically and emotionally? When you

a funny movie can do the trick, but let's delve deeper.

smile, your brain releases a cocktail of feel-good chem-

One trick that I give my clients is to find the positive and

icals, including dopamine, serotonin, and endorphins.

the silver lining in everything. You can do it by changing

These neurotransmitters contribute to an immediate

your words when you express yourself. Believe it or not,

boost in your mood. They can act as natural painkillers,

our words are very powerful and have a great effect on

lower your stress hormone cortisol levels, and promote

our happiness overall. They can change the direction of

a sense of relaxation.

our day and life. Let’s put it in practice: if you say I am

On a physical level, when you smile, you engage various

stressed, how do you feel? Do you feel happy? Try to say

facial muscles, promoting improved blood circulation

I am stressed in front of the mirror, look at your facial

and oxygen flow. This not only enhances the health of

expression. Do you spot a smile or a frown?

your skin but also contributes to an overall feeling of

Now, swap "stress" with "excited." Notice the change in

well-being. Additionally, the positive energy exuded

your facial expression and mood. A single word can shift

through a smile is contagious, fostering better social

your entire emotional landscape. Monitor your language,

connections and relationships.

catch those negative words, and when you slip up, throw

The problem is, we all have those moments when a smile

in a "but" followed by a positive statement. For instance,

feels like a distant friend. Here's a surprising fact – even

instead of declaring "I am tired" in the morning, add a

a fake smile can work wonders! Studies reveal that trig-

"but" and continue with something uplifting like "It was

gering specific facial expressions, even if forced, can

worth it because I finished a project" or "I had a great

genuinely make you feel happier.

time with my friends." Sprinkle some positivity into your

Don't believe it? I tested this theory with my niece and

negativity and watch your day transform.

nephew. Mid-cry, I challenged them to glance in a mirror

Remember, you're a magnet. If you persist in using

and practice a forced smile. Initially skeptical, their tears

negative words, you'll attract negativity and unhappi-

transformed into smiles, and their mood magically

ness. Recall those days when everything seemed to go

shifted. If they could master it, so can we. The next time

wrong – shifting your words and perspective can alter

you're feeling less than cheerful, slap on a fake smile

the trajectory of your day, ushering in positivity and joy.

and watch the magic unfold. While it might not eradi-

Challenge yourself to a day of using only positive words

cate anger or anxiety like a genuine smile, it's a fantastic

and revel in the transformation.

starting point.

I have another tip for finding and keeping that beautiful

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Best Holistic Life March 2024

Ready to

Kickstart

your Happyness Journey?

smile of yours. It is called “Smile it Forward”. Did you know that when you put a smile on someone else’s face, the act of making someone else happy can have positive effects on your own well-being? When you put a smile on someone's face, it often creates a sense of fulfillment, satisfaction, and connection.

This phenomenon is sometimes referred to as the "helper's high" or the "happiness effect." Also, engaging in acts of kindness or making others happy can trigger the release of your happiness hormones like dopamine and endorphins, which are associated with feelings of pleasure and happiness.

In my movement “Smile it Forward” the mission is simple: put a smile on at least one person’s face every day. It can be through a kind gesture, a compliment, or an act of generosity… once they smile, encourage them to do the same for someone else. This ripple effect of smiles and happiness not only benefits others but contributes to your own joy.

Your “Smile” is one of the essential ingredients in my Happiness Cocktail. Every month I reveal another ingredient so if you missed any of the previous cocktail components, be sure to catch up on last month's article and stay tuned for future insights. If you need personalized guidance to find your Smile, scan the QR code below to set up your FREE Happiness Breakthrough Session. I'm here to help you kickstart your path to happiness. Remember: If you Smile to the world, it will Smile back at you!

Connect with Natalie: https://www.thebon-vivantgirl.com/links

ADVERT

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Best Holistic Life March 2024

UNCHARTED WATERS OF PERSONAL WELLNESS: LEAVING COMFORT ZONES TO CHALLENGING WELLNESS NORMS

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

This isn’t a hobby.

I wanted to be part of the change I so deeply desired to

I am not a steward of this work for fun.

see and experience.

The entity that is my integrative wellness practice isn’t

I wanted to fill the gaping holes that existed in the care

a part of my personal pleasure practice. If anything, it’s

I received when I was at my most vulnerable moments.

part of my personal development practice.

I wanted to be part of a mission that was rooted in love…

I don’t operate in this space to tap into peace.

because love heals.

Truth be told much of what I bear witness to and hold

I wanted to be able to have an honest conversation and

space for is wildly disturbing and highly disruptive to me.

ask hard questions…

I don’t make millions.

Are you still in love with your partner?

Financially speaking I left a rather comfortable cushion

The job you keep saying is killing you… do you see how

I am not going to be the best answer for everyone that

that’s impacting you in real time?

comes in my door and will be the best thing that some

The ever-present lump in your throat is asking you to

ever made contact with…

speak your truth what’s holding you back?

Not because I am special… because the level of care I

So, I left my fancy high paying hospital gig and poured

provide is unmatched by many. I don’t just push testing

my heart into what you see here.

and pump protocols.

Some days I wrestle with those demons… the ones that

I don’t believe your answer lies outside of you

tell me that wasn’t the move, that I shouldn’t have left

And every aspect of my practice reflects that firmly

the stability, that I made a mistake in doing so.

rooted belief

Some days I want nothing to do with the constant

Uncharted W aters o f P ersona l W e l l ness : Leavin g C om f ort Zones to C ha l l en g in g W e l l ness N orms

Get Taylors Monthly Boosts FREE!

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Best Holistic Life March 2024

I KNOW all of this!

I can see so clearly.

When someone chooses US, this practice, ME and this beautiful team to care for them… they are supporting my dream.

In return you are being supported by.. a team of women who have walked in your shoes…3/5 of my team has LEFT allopathic medicine… an equitable investment that pays dividends in your now… and your what’s to come… the decision to OPT IT.. conversation of WHY it is SO important people become interested in and

ALL the way in to being seen, heard, and supported to the best of our ability through a variety of different lenses.

advocate for themselves.

Not being SOLD… this is a soul mission.. I am not going to

Some days I want nothing to do with the wake up.

sell you into walking with your soul.. that’s your choice

Some days I want to keep all I have learned and experienced

to make.

to myself and go back to living a quiet and private life…

Being taught.. not told… these are your lessons to learn and

And then I am reminded, often by someone who has no

the way they land is dependent upon the messages you need

idea I needed their message, of why it is that I do what I do.

most and how willing you are to receive them being more

I had a client tell me the other night I was their FAIT

than a metric and seen in a timeframe of 5-15 minutes.

BAIT… their loving interruption that redirected them

I’ve come to realize that when we live in a world where

into uncomfortable but oh so necessary change It’s in

insurance is sold as our solution many people are under

these moments I can easily find my way back to my why.

that sleepy spell.

It reignites the fire in my belly and pushed me just a little

Truth be told we can’t compete with insurance rates.

further along this path.

And insurance can’t compete with the care that we give.

I know the health and wellness industry is a crowded and

Maybe not immediately but eventually we are all going to

confusing place

meet each other on this path as we walk our way back to

I know there are a lot of people selling snake oil disguised

the way medicine used to be.

behind good intentions.

You get a choice as to when you wanna fall in line and 2

I know the lack of regulation is the gift that allows me to

step it with us.

practice multiple modalities freely and blend them like an

I hope we get the chance to meet you sooner rather than later.

artist would paint on a canvas while also being the very

And the choice is always up to you.

thing that causes harm.

Big love, T

I know there are people selling you the notion that it only take this pill, powder, or protocol to get well.

I know that we are different I know anyone can say that.

Connect with Taylor: https://linktr.ee/tayloredwellbeing

A D V ERT

THE AFTERLIFE FREQUENCY World-renowned 4th generation psychic medium, near-death experiencer, and Oxford-educated attorney Mark Anthony, JD, The Psychic Explorer® bridges the divide between faith and science in this fascinating afterlife exploration, taking you around the globe, from the cosmic to the subatomic, and into the human soul itself.

Combining physics, neuroscience, and riveting true stories, this book explains the scientific basis for Consciousness, Near-Death Experiences, Shared Death Experiences, and all forms of After Death Communication.

For more information on The Afterlife Frequency, Mark’s webpage and YouTube channel go to: www.AfterlifeFrequency.com

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E mbracin g the Un k nown : A Gatewa y to O pport u nit y

48

EMBRACING THE UNKNOWN: A GATEWAY TO OPPORTUNITY

BY AMANDA HART

Life is a journey of choices, and often it takes a significant

of reducing or eliminating alcohol consumption, such as

distance and faith when facing those

event or personal awakening to recognise the weight we've

improved sleep, enhanced mental clarity, and reduced risk

difficult days when you just want to

been carrying and the need for change. I recently experienced

of chronic diseases.

hide under the duvet.

such a transformative moment when I realised that the

Nourishing the Body with Healthy Eating

Paying It Forward

door to a more serene and fulfilling life had opened for

Eating healthier was another integral part of my transformation.

My journey has taught me the importance

me. This pivotal moment prompted me to re-evaluate my

I began to prioritize whole, nutritious foods that provided

of paying it forward. Just as I received

choices and embrace a more holistic approach to letting

the necessary fuel for my body and mind. Research shows

inspiration and support from others

go and accept the unknown.

that a balanced diet rich in fruits, vegetables, and lean

at various points in my life, I believe

As we navigate the choices that shape our lives, we have

proteins not only supports physical health but also positively

it is our duty to extend a helping hand

the power to release ourselves from the shackles of the

impacts mental well-being. I found that I had more energy

to those who may be struggling or in

past and create a brighter, more authentic future, even

and felt more vibrant as a result of these dietary changes.

need of guidance. By honouring our

when it doesn’t look pretty and pushes us to our limits.

Yoga and Meditation: Cultivating Inner Peace

truth and making wise choices from

The Power of Choice

To enhance my holistic well-being, I rekindled my love

the heart, we can create a positive

Our whole life is driven by a series of choices, and it's

for yoga and meditation. These practices helped me find

ripple effect in the world.

crucial to become more mindful and aware of the world

inner peace, reduce stress, and connect with my higher

Conclusion Holistic wellness is not a

around us. When I decided to change my path, although

self. Research has consistently shown the benefits of

one-size-fits-all approach. It's a journey

the world around me was falling apart, out of the rubble

yoga and meditation, including improved mental health,

that begins with the power of choice,

I started to see opportunities materialise that I had never

reduced anxiety, and enhanced overall well-being. The

creating space for transformation, and

imagined possible. This is the first step towards holistic

regular practice of these ancient techniques provided me

embracing practices that nourish the

wellness – choosing to become more mindful and embracing

with a sense of calm and balance in the midst of my life's

body and soul. My journey serves as

the power of choice. It's a shift from living in fear of the

challenges so I could deal with them more proactively.

a reminder that by aligning with our

past or present, to becoming our best potential selves by

Nature: Reconnecting with the Earth

higher selves and making mindful

honouring our truth.

Spending more time in nature was another key element

choices, we can experience a more

Creating Space for Transformation

of my holistic wellness journey. Nature has a profound

fulfilling and authentic life. Once the

In my journey, it was essential to create a space for my

healing effect on our minds and bodies. Studies have

choice for change is made, the hard

wellbeing. I realised that I had missed reading books and

demonstrated that spending time in natural settings can

part is over.

spending time with loved ones, in the midst of giving

reduce stress, boost mood, and improve overall mental

So, I invite you to embark on your own

energy to situations and people that didn't serve me. Once

health. I found that immersing myself in the beauty of

journey of holistic wellness, and as you

I made the decision to change, a beautiful void emerged in

the outdoors provided a deeper connection to the world

do, remember the words of Mahatma

my life. This void became a canvas on which I could paint

around me and a greater appreciation for life's wonders.

Gandhi: "You must be the change you

a more nourishing and life-giving reality.

The Unforeseen Gifts of Holistic Wellness

want to see in the world." In honouring

Mindful Choices: Giving Up Alcohol

As I aligned with my higher nature and embraced these holistic

your truth and taking inspired action,

One of the first steps I took on my path to holistic wellness

practices, my life underwent a remarkable transformation.

you can not only transform your life, but

was to give up alcohol for three months. Alcohol had

Unexpected gifts began to unfold naturally, without the need

also make a meaningful difference in

been a crutch for me. As the weekends arrived, I used it

for rigid goals or relentless striving. The more I honoured

the lives of others. Embrace the power

to hide the anguish I felt deep inside, and it was affecting

my authentic self, the easier it became to manifest a happier

of holistic wellness and seize life by

my physical and emotional well-being. This change

and more joyful existence. My story is a testament to the

the dreams – your own and those of

allowed me to experience life with clarity and vitality.

power of holistic wellness in unlocking our full potential,

the souls you touch along the way.

Recent research has highlighted the numerous benefits

but it takes a willingness to change, discipline to go the

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Best Holistic Life March 2024

HOW YOU FEEL ABOUT YOURSELF CHANGES EVERYTHING

BY K AT I E B R A M L E T T We’ve been using the number on the scale as an important metric for as

could ultimately have a longer lasting impact because we aren’t connecting

long as anyone can remember. We’ve let this number linger above our

our self worth with something outside of ourselves.

heads and have allowed it to drive our moods, our inner critic, our judge-

Now it’s critical to mention that these solutions are overly simplistic and

ments of others, even our own self worth.

require much more than someone waking up one day with a complete

Even worse, we keep thinking that we’re on to the next best diet or exercise

mindset shift. These solutions take time, education, awareness, and

program that will finally be the thing that “works.” Only to find, we’re

openness. With the most important part being openness. It is only from

right back to where we started. Don’t feel too bad, we’ve all been in this

openness that all the other pieces can fall into place.

cycle for many years… the diet and exercise industry has some incredible

It’s also important to highlight that all of these concepts are the exact

marketers.

opposite of all of the quick fixes that we have been sold. But the truth is,

And I know this, because I used to run a body transformation company! We

this type of mindset shift is the thing that lasts. This path gives us the

were the professionals offering diet and exercise programs that promised

opportunity to have a deeper connection and acceptance for our authentic

people the path to that “magical” number on the scale. We watched thou-

self.

sands of people lose weight and get that number they were after. And client

Looking back now, I can see that this was the very thing all of those body

after client, I saw something powerful. I discovered that a body transfor-

transformation clients were after. They thought it was about the number

mation didn’t offer them what they were really after. It only offered short

on the scale, but it was really about feeling valuable and worthy in a

term gratification rooted in external validation.

complicated world that places so much emphasis on how your body looks.

As time would pass, clients would either want more weight loss or gain

And now that we’ve had the privilege of starting a new company and going

their weight back. There was no real, meaningful, long lasting fulfillment.

down a different road, I can attest that the outcomes are so different. One

Either scenario was the same outcome… dissatisfaction and judgment.

in particular that stands out for me was a woman in her 70’s who bought

Watching this over and over again lead to the end of the company. We

our product and joined our community calls. One day on a call she said,

couldn’t sit back any longer with something that we knew wouldn’t bring

“I came here to get a workout, but I have gained something much more

true fulfillment. So we started asking hard questions and making difficult

powerful - a mindset shift. I can now understand that the voices I used to

decisions around where to go next. We knew that we didn’t have all of the

listen to that would say, you’re too fat, you need a diet, you need to lose

answers, but we were solid in our belief that the fitness industry needed

weight, were not really me. Those were the voices of my mother, my sister,

a new path.

my culture. And when I go down the path of finding deeper connect with

So we set out with a new intention (and a new company!) to try and solve

myself, those voices get quieter and I don’t see that person in the mirror

two big problems in the fitness industry. The first being, how do we get

anymore.”

people to feel better in their body? And second, how do we get people to

So wherever you are in your health journey, I hope this story can give you

connect with themselves in a new way to feel better about their body?

a moment of pause. A second to reflect on your own inner voice. Is that

We knew that if people could rethink their definition about exercise from

really you? Hint, if the voice is judgemental, critical, or unkind… it’s not!

endless cardio and a “no pain, no gain” mindset, to an exercise program

And here’s your invitation to a different kind of transformation, an inner

rooted in mindful movement, that their 85 year old self would thank them!

journey that changes everything.

We also discovered that if people could shift their mentality about their

Free two week trial with WeShape at http://weshape.com/bestlife

body and start focusing on more internal validation, then we could create a huge shift in how people felt about their body. This deeper internal shift

Connect with Katie: https://www.weshape.com

H o w Y o u F e e l Ab o u t Y o u r s e l f Ch a n g e s Ev e r y t h i n g

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S e c r e t M a g i c o f B u i l d i n g Imp a c t f u l R e l a t i o n s h i p s !

SECRET MAGIC OF BUILDING IMPACTFUL RELATIONSHIPS!

BY BEN YEH

“Louie, I think this is the beginning of a beautiful friendship." said

observing a magician work his magic. Little did I know, Mr. Sherril

Humphrey Bogart's Rick in the timeless classic "Casablanca." The

was a natural at building profound relationships.

essence of friendship and profound connections isn't confined to the

Watching Mr. Sherrill remembering small details and genuinely caring

silver screen; it's a lifeline. Building meaningful relationships can be

about others left such an indelible mark with the other party. A summer

a life-altering journey when you begin with the right intentions. In

of shadowing my mentor was equivalent to reading the personal diary

this article, I'm thrilled to share with you the secret magic of building

of Harry Houdini. The magical secret was surprisingly simple yet

impactful relationships that can transform your life!

profoundly sincere: creating a system to remember meaningful details

A Gift

of a conversation, mixed with pure intentions of serving others go a

My story begins with receiving a surprise act of kindness. Imagine

long way in nurturing lasting connections. I was spellbound.

my confused look after receiving an unexpected phone call from

The Magic

the Cornell University during my freshman year at UC Berkeley. The

I must give credit where credit is due, this system I created was inspired

gentleman from Cornell’s admissions office explained they may have

after interning for Mr. Sherrill. Over the past few decades, I’ve utilized

made an error in rejecting my application upon review and encouraged

the 5WG framework with each new encounter. Shhhh…here’s how the

me to reapply, essentially guaranteed admissions. Was this a prank

magic works! 5W: Who, What, Where, When, Why: Remember the

call? Having assured that it wasn’t, I didn’t know what to make of it.

details of your first interaction. When did you meet this person? Their

The following day I received another surprising phone call from

birthday, kid's birthday, anniversaries? Why do they do what they do?

someone unexpected: Mr. Steve Sherrill, my Cornell interviewer in high

5W are just five basic questions you can ask when you meet someone

school. Long story short, Mr. Sherrill followed up on my application

new, the key is to remember or take notes after your interaction so

and in receiving word that I was rejected by his alma mater, he told

you can reference these details next time you reach out.

the admissions office that if I wasn’t granted admissions, he would

“We make a living by what we get, but we make a life

never interview for the school again and hung up. I was dumbfounded.

by what we give.” – Sir Winston Churchill.

I only met this man once in my entire life. A young student searching

• G: G stands for Give. There are always 3 types of gifts that I strive to

for confidence and purpose of life, I didn’t know how to react to this tremendous act of kindness.

give in every encounter. The simple way to remember is IQ, EQ, and SQ:

• IQ: Gift of Knowledge. How can I give the gift of new knowledge that

Mr. Sherrill went to bat for someone he barely knows. Have you ever

can help this person in their personal, professional, or spiritual life?

received the blessing of experiencing someone believing in you when

• EQ: Gift of Emotion. How can I give the gift of emotion that can

you didn’t believe in yourself? You never forget that feeling. Mr. Sherrill

help this person feel better than they did before we met? We often

extended me a gift, a lifeline that I will never forget.

remember a small portion of a conversation, but we tend to remember

Learning from My Mentor

the way we feel after an interaction.

Although I decided to stay at UC Berkeley, I was deeply moved by Mr.

• SQ: Gift of Space. If it’s not knowledge or positive emotions

Sherrill’s kind act. I offered to work for him that following summer

that a person needs, perhaps the thing this person needs the most at

as an intern for free, being of service to repay his kindness. Having

that present moment is the gift of space. They just want to be seen

him as an early mentor was such a blessing, as I had the privilege of

and heard. So I create space for them, be fully present and listen.

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Best Holistic Life March 2024

Ordinary to Extraordinary

and transactional relationship with no hidden agendas.

Frankly speaking, I recommend implementing this 5WG

The energy exchange in such interactions remains fairly

framework only if this truly resonates with the essence of

neutral and straightforward.

who you are. Positive intentions are important to how you

• 1 + 1 = Infinity: Another outcome of 1 plus 1 is

want to mindfully cultivate your soil, the environment you

infinity, which signifies that anything is possible. When

are rooted in. Here are simple action steps you can take

you meet someone and an instant connection is formed,

to transform an ordinary interaction to an extraordinary

where shared values and endless possibilities abound,

moment!

the energy generated in such interactions is abundant

1. One memorable sharing: In your first interaction

and leaves you feeling energized!

with someone new (think 5W’s) remember one memorable

• 1 + 1 = 0: There are times when 1 plus 1 equal 0,

sharing that the person contributed. Something you

indicating that the interaction leaves you drained. This

feel is meaningful to them, so that you can recall this

happens when someone, consciously or subconsciously,

sharing the next time you reach out via text, email, or

takes more energy than they give. It's essential to be

call. Remembering small details can leave an indelible

mindful of these interactions. Use your intuition on

mark and lasting impact.

deciding whether you should maintain some distance with

2. IQ, EQ or SQ?: Throughout your interaction, is

the zeros of your life, or prune them from your garden.

there one gift you can give at that present moment,

"The language of friendship is not in words

one that you feel the person can really benefit from?

but in meanings." - Henry David Thoreau.

Is it new knowledge, a positive emotion, or space to be

What I learned over the years is that foundations of

heard that this person needs? Follow your intuition,

impactful relationships are built on genuine intentions,

give that gift to the person with your best intentions.

kindness, and consistent effort. By embracing the ethos

Pro Tip

of giving, you can create an environment that surprises

By implementing this 5WG framework, you are re-wiring

and enriches your life in countless ways. Life isn’t just a

your habits with the intentions of giving more than

summation of experiences, but rather the meanings you

receiving. In doing so, you might encounter people that

take from what you shared with your family, friends and

take more than they give. Pro tip that you should keep

loved ones. May this new magic you learned today help

in mind is how to be mindful of the energy flow in your

you attract intentional and enriching meanings in your

relationships.

life journey!

Surround yourself with people who nourish you and avoid

If you have a burning desire to live an enriching life, physically,

those who drain your energy. One easy way I learned how

mentally, and spiritually, connect with Benjamin here and

to do this is a simple equation of 1 + 1.

join his Boom Vision community for more inspiration,

• 1 + 1 = 2: This occurs when you meet someone and their

free downloads, transformational retreats, and 1-on-1

words align with their actions, creating a straightforward

coaching: https://www.benjaminyeh.com/links

S e c r e t M a g i c o f B u i l d i n g Imp a c t f u l R e l a t i o n s h i p s !

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THE MOST CRITICAL FIRST STEP TO GETTING OUT OF OUR OWN WAY

BY C AY L A H O R E Y

We don’t know what we don’t know!

of all time, must have the support of outside perspective.

Imagine a movie production set… your favorite actor or

In much the same way, we need support and outside

actress is standing in the middle of the scene. They have

perspective as well, to help us become aware of the things

incredible talent, they embody their character, and they

we cannot see. We need skilled eyes from a different view

bring the stage to life as they share their gift with the

point helping us grow in awareness, to help identify areas

cameras (and eventually, the audiences who will watch

in which we are keeping ourselves stuck, and standing

the film).

in our own way.

Despite the magnitude of their talent, from where they

The most critical first step to getting out of our own way

are positioned on set, they can only see what they can

is awareness.

see. They cannot see the facial expressions of the actor or

Knowledge is power. As we gain awareness of the things

actress behind them. They cannot see something across

that keep us stuck and the ways in which we hold ourselves

set that is blocked from their view. They cannot see all the

back, then we can do the work to think new thoughts, take

details and nuances of the entire scene. They only see from

new action, and create new results in our life.

one angle- the perspective from which they are standing.

Who are the “directors” in your life? Who in your life

The creation of an incredible film requires not only the

shares honest feedback with you, provides insights from a

talented actors and actresses, but the success of the film

different perspective, asks good questions and challenges

also critically requires the role of a skilled movie director.

you with new frameworks to think through?

The director sees from a different perspective. They are

If you walk through life alone, your perspective is limited

removed from the scene, off set, watching the scene unfold

and your view point is incomplete. Find a mentor. Find a

from a wider-lens viewpoint. From their perspective, they

coach. Plug into a like-minded community. As you allow

can see the positioning and facial expressions, and details

others to come alongside you, you will grow in awareness,

of the scene that the actors and actresses cannot see from

which allows you to get out of your own way, move into

where they are standing. To create the BEST result, even

new things, and increase your capacity for the healthiest,

the greatest, most talented, best performing movie stars

best life you are capable of.

Th e M o s t C r i t i c a l F i r s t S t e p t o G e t t i n g Ou t o f Ou r Ow n W a y

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Th e M o s t C r i t i c a l F i r s t S t e p t o G e t t i n g Ou t o f Ou r Ow n W a y

Albert Einstein is famously credited as saying, “the

your awareness, so that you can shift your thinking, take

definition of insanity is doing the same thing over and

different action, and transform your results.

over and expecting a different result." If we want to grow

As a certified Life and Leadership Coach with over 20

in awareness, get out of our own way, and stop holding

years experience in executive coaching and leadership

ourselves back, we have to take different action. Taking

development, this is one of the three CORE pillars I work

different action always begins by shifting the way that

with my clients on, to help them get out of their own

we think.

way and support their growth in leadership. We must

Do you want to change your life? Pursue better health?

position ourselves with “directors” in our life, to help

Experience healthier relationships? Grow your business?

us grow in awareness, live intentionally, take ownership,

Achieve that goal you have never been able to accomplish?

and create results.

If you wanted to start a campfire... you could rub a couple

Would you like to learn the other two CORE pillars to

sticks together (slow!), you could light a match (faster),

growth in leadership? To learn the other two CORE pillars,

OR you could pour gasoline on the wood and then light

download my free resource: The Growth Code: Your Guide

the match (much faster!!).

to Scale Your Business by Scaling You.

Working toward your own growth, without support and

https://caylahoreycoaching.ck.page/growthcode

outside perspective, is like rubbing two sticks together.

I deeply believe that we will find our greatest success

It’s possible to start a fire, it is just going to be long and

when we get out of our own way, think strategically with

slow. Adding in the support and outside perspective of

intention, and relentlessly pursue growth. If we want to

others- mentors, coaches, masterminds, community, etc,

expand ourselves and live our BEST life, we must seek out

is like pouring gasoline on the wood and lighting a match.

growth. And growth begins with awareness.

Investing in support, outside perspective, and your own brain, will lead to greater and faster results than any growth you could achieve on your own.

Seek out mentorship and outside perspective to increase

Connect Cayla: https://instagram.com/caylahoreycoaching/

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N e w 1 0 C o mm a n dm e n t s

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NEW 10 COMMANDMENTS

BY J A M ES G R AY RO B I N S O N

In the Old Testament, God gave Moses and the Israelites “Ten Commandments” to help them live their best lives in relationship with God and each other. Our culture has pretty much ignored the literal applications of these Commandments to justify genocide (indigenous

• Eating disorders • Alterations in hypothalamus-pituitary-adrenal axis There are some simple techniques to release fear:

cultures and people), rioting and looting (class warfare), lie (politics in general), abortions

• Smile

(the mother’s life is more important). If the purpose of these Commandments was truly to

• Breathe deeply and regularly

help us life our lives to the fullest, they seriously need a makeover.

• Take an ice cold shower

Here are my recommendations:

• Eye movement (look to the right for 60 seconds, then to

(1) Free your heart of hate: Hate is one of the most destructive emotions in our emotional repertoire. It invariably leads

the left for 60 seconds. Repeat until you relax) • Sing, hum or chant.

to violence towards and polarization of those we don’t like. We witnessed two years of hate

Do not let fear control your life.

filled rioting during the Covid years which have destroyed relationships, cities, and property.

(3) Free your body of toxins:

By letting go of hatred, we free our psyches to imagine and create a better society. The truth

Freeing our bodies of toxins requires discipline and knowledge.

is if we hate others, we hate ourselves.

We must educate ourselves about what is toxic and how to

We can only project what we harbor inside. If we did not hate ourselves, we would not hate

remove it from our body. Personally, I have gone on a raw

others. We are witnessing an overwhelming epidemic of hate in our society. We hate anyone

plant-based vegan food plan to try to heal a leaky gut, heavy

and anything that threatens us. It is like a cancer in our emotional body which consumes

metal buildup, enzyme deficiency and chronic pain. It is time

our lives. The resulting violence that invariably follows harm everyone, including us. If we

consuming but necessary for my well-being. To operate

could let go of the hate, we can find understanding. Civilization was built on understanding,

at optimum efficiency, we must be mindful of what we are

communication, compromise, and connection. Hate destroys all of that.

consuming and being exposed to. To live our best life, we must

(2) Free your mind of fear:

pay attention to our physical well-being.

Fear is one of our basic negative human emotions. It triggers our sympathetic nervous system

(4) Free your mouth of criticism:

and releases adrenalin and cortisol into our bodies which makes us stronger and faster but

We are hard-wired to connect with others. Isolation is

is very toxic to us over the long term. When we trigger our sympathetic nervous system, we

horribly destructive to our psyche. Criticism destroys any

shut down our frontal lobe and make bad decisions.

relationship, pushes people away, and is self-destructive.

Some other negative effects of fear on the body are:

Since all perception is projection, our criticism of others is

• Immune system dysfunction

self-criticism. When we make suggestions about anyone’s

• Endocrine system dysfunction

appearance or behavior, we must first make sure that we are

• Autonomic nervous system alterations

doing it with positive motivation, not out of anger or fear.

• Sleep/wake cycle disruption

We must be compassionate and put ourselves in the shoes of

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others. If it is not helpful, don’t share it.

(5) Free your soul of doubt: One of the key components of success is confidence. We must believe in ourselves and our behavior to accomplish our goals. Doubt is uncertainty or the lack of belief in the desired outcome. When we doubt, we second-guess, we hesitate or procrastinate. To live our best lives, we must believe what we do is worthwhile. Doubt projects fear into the future. We are a result-oriented society, the ends justify the means. We must change that to be a behaviororiented society and make the means justify the ends, i.e. just do the best you can and accept the results.

(6) Fill your heart with gratitude: I believe that gratitude is one of the most powerful emotions we experience. It will absolutely heal and release any negative emotion, including fear, anger, greed, hate and grief. Gratitude transforms our perspective into fulfillment and satisfaction. The APA defines gratitude as a sense of happiness and thankfulness because of a fortunate happenstance. It can also be a trait, as in when people are generally grateful. It is easy to be grateful when we get what we want, to live our life fully we must be grateful for everything, whether we want it or not. One of the most powerful prayers is “Thank you”.

(7) Fill your mind with kindness: Kindness is defined as the quality of being friendly, generous, and considerate. When we are kind, we give grace. We are kind when we think before we speak, we forgive before we criticize, and we foster healthy relationships. It is difficult to be kind if we are self-critical.

With kindness we can heal wounds, be inclusive and foster peace.

(8) Fill your body with nature: We are in nature, not above it. We must spend time outdoors, walk barefoot, and be awed by the beautiful world we live in. If we reconnect with nature, we are more likely not to pollute it. We can reverse the pollution and toxification of our planet if we connect with it. When we are in nature, we get a sense that there is more to life than just us, there is a bigger picture.

(9) Fill your mouth with compliments: When we look for the positives in people and events, we can praise them on what they did correctly.

There are many benefits to a positive attitude: • Better coping skills • Reduce depression • Stronger immune system • Less risk of coronary disease • Lower blood pressure • Better problem solving skills • Better creativity • Better leadership skills.

(10) Fill your soul with love: Love is an emotion which arises when we feel safe, either with a person or in general. It is a mixture of affection, compassion, kindness, responsibility, and grace. When we love ourselves, we can live in a state of grace. When we love others, we can live in a state of enlightenment.

Connect with James Gray Robinson: www.jamesgrayrobinson.com

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EMBRACING CHANGE:

A GUIDE TO STARTING A SUSTAINABLE FITNESS JOURNEY

BY MELISSA VOGEL

E mbracin g C han g e : A G u ide to S tartin g a S u stainab l e Fitness Jo u rne y

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Hello, fabulous readers! It's that time of the year again – a season of renewal, growth, and new beginnings. As we bid farewell to winter and welcome the warmth of spring, it's the perfect moment to reflect on our lives and embark on a journey toward better health and wellness.

I'm here to guide you through the process of embracing change, turning setbacks into stepping stones, and creating a sustainable fitness routine that lasts.

Let's face it – life is a rollercoaster, and so is our fitness journey. Many of us have experienced setbacks and failures that left us feeling discouraged.

But fear not! Those setbacks are not roadblocks; they are beautiful stepping stones guiding us to a new and improved path. Just like the blossoms that emerge after a cold winter, we too can bloom into our best selves.

It's essential to understand that a fitness journey is never a straight, smooth road. As parents, we often find ourselves juggling multiple responsibilities – from diaper duty to boardroom meetings.

With each passing season, we face changes in parenthood, work, age, and even nutrition. Rather than resisting these changes, let's learn to flow with them. Just as the flowers sway with the breeze, we can adapt to life's shifts and make them work to our advantage.

Now, let's talk about sustainability. How many times have you found yourself on the fitness bandwagon only to fall off a few weeks later? We've all been there! The key to long-term success lies in embracing change and making it a constant companion on your fitness journey. It's about understanding that life is dynamic, and so should be your approach to health and wellness.

As parents, we often put ourselves on the back burner, prioritizing our children, work, and household responsibilities. But here's the deal – you can't pour from an empty cup. It's time to carve out a space for your well-being. Remember, you deserve to be healthy and happy, and it's not selfish to prioritize yourself.

Spring is the perfect metaphor for a fresh start. The flowers don't bloom by holding onto the past; they embrace the change in seasons and flourish. Simi-

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larly, our fitness journey should be

5. Find Your Flow:

a continuous process of growth and

Discover what works best for you.

adaptation.

Whether it's morning workouts,

So, how do we do it?

lunchtime yoga, or evening strolls,

1. Acknowledge and Learn from

find a routine that fits your lifestyle.

Setbacks:

It's about creating habits that seam-

Instead of dwelling on past failures,

lessly integrate into your daily life.

view them as opportunities to learn.

6. Seek Support:

Did you skip a workout? Missed a

Surround yourself with a support-

healthy meal? It's okay! Take note,

ive community. Share your journey,

adjust your approach, and move

seek advice, and celebrate successes

forward. Every setback is a chance

together. Having a support system

to grow stronger.

makes the road less lonely and more

2. Set Realistic Goals:

enjoyable.

Don't set yourself up for failure with

7. Prioritize Self-Care:

unattainable goals. Start small, cele-

Self-care is not a luxury; it's a neces-

brate victories along the way, and

sity. Schedule time for yourself,

gradually challenge yourself. Rome

whether it's a bubble bath, a good

wasn't built in a day, and neither is a

book, or a workout. Taking care of

healthy lifestyle.

your mental and physical well-being

3. Make Fitness a Family Affair:

is an investment in your future.

As parents, involve your family

As we step into spring, let's make

in your fitness journey. Go for a

a commitment to embrace change,

family walk, try new healthy recipes

learn from our past, and create a

together, and make fitness a part of

sustainable fitness routine that

your family culture. It not only bene-

becomes a natural part of our lives.

fits you but sets a positive example

Remember, it's not about perfec-

for your loved ones.

tion but progress. So, lace up those

4. Embrace the Seasons of Life:

sneakers, take a deep breath, and

Just as the weather changes, so

let the journey begin. Here's to new

does life. Accept that parenthood,

beginnings, growth, and the vibrant,

work, and age bring new challenges.

healthy you!

Adapt your fitness routine accord-

For more tips and inspiration, visit

ingly. Find joy in the flexibility,

my website at www.melissavogelfit-

and remember, each season has its

ness.com. Let's make this spring the

unique beauty.

season of positive change!

Ready to Take the First Steps Towards Change?

Visit www.melissavogelfitness.com and schedule your FREE 15-minute consultation. Let's chat about your unique journey, set achievable goals, and kickstart your path to a healthier, happier you. Don't wait – your transformation begins with that first click. Here's to a new you! *** Melissa Vogel, a certified personal trainer and group fitness instructor with over two Melissa's expertise extends beyond traditional fitness programs, focusing on adaptdecades of experience, stands as a leading figure in the health and wellness industry. ability to meet the unique challenges of busy lifestyles. Her commitment to helping A mother of three, Melissa is the proud owner of Melissa Vogel Fitness, LLC and individuals achieve sustainable health transformations is evident in her coaching creator of the Busy to Bomb Fit Mom program, offering tailored fitness solutions philosophy and the supportive community she has cultivated at www.melissavofor women navigating the demands of motherhood.

gelfitness.com.

As the host of the Bomb Mom podcast, Melissa shares her wealth of knowledge With a genuine passion for empowering others, Melissa Vogel continues to be a on fitness, nutrition, and overall well-being. The podcast serves as a platform for driving force in promoting positive and lasting changes in the lives of her clients insightful discussions, expert interviews, and practical tips, providing a source of and podcast listeners. inspiration for listeners on their health journeys.

A D V ERT

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B e s t H o l i s t i c L i f e M a r c h 2 0 2 4 > CO V ER STOR Y

BREAKPROOF YOURSELF

BREAKPROOF YOURSELF

BY JENN DRUMMOND

B r e a kp r o o f Y o u r s e l f

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B r e a kp r o o f Y o u r s e l f

A formidable mindset is often the unsung hero behind every

place people above all else as we climb our personal summits.

great achievement. It's the secret weapon that transforms

Through the lessons learned in the thin air of high altitude

adversity into triumph, and it’s something I've come to

and the thick of life’s unpredictability, I share insights that

understand intimately through my own array of challenges.

will guide you in forging a path to your own peaks of success

From scaling the world’s most daunting peaks to surviving a

and significance. Let's embark on this ascent together, ready

near-fatal accident, my life’s narrative has been punctuated

to conquer not just the mountains of rock and ice but those

by high stakes and higher elevations.

we encounter in every facet of life.

In December 2018, my perspective on life took a dramatic shift. I emerged unscathed from a catastrophic car acci-

Embracing Imperfect Starts

dent—a miraculous escape that defied every prediction.

How a journey starts does not dictate how it will end. The

This brush with mortality, coupled with the loss of a close

journey is yours for the taking, regardless of what someone

friend under tragically ordinary circumstances, instilled in

may think of as an imperfect start. I learned this lesson first-

me a profound conviction: my existence is purposeful, and

hand during a climbing expedition in Russia.

my contributions should be meaningful.

When my bags were lost, leaving me without gear and

This realization led me on a quest to climb the Seven Second

supplies, I was confronted with a choice: to abandon my

Summits, where I etched my name as the first and only

climb and hope for a better start next year or to persevere

woman to complete this formidable challenge. My adven-

with what I had. Choosing the latter, I rented gear and bought

tures reinforced a core belief: to achieve greatness, one must

the essentials, fully aware that none of it was a perfect fit for

nurture a mindset equipped for the arduous journey ahead.

the journey ahead.

This article is an invitation to embrace the imperfect begin-

The climb was rife with challenges, from ill-fitting equip-

nings, understand the value of teamwork, learn the art of

ment to unforeseen mishaps. Yet, these tribulations did not

adaptability, find strength in adversity, and remember to

deter my ascent. I reached the summit against the odds; a feat

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made more poignant when political events subsequently barred Americans from returning.

My achievement would remain unrealized if I had not persisted through the initial setback. This experience is a testament to the power of pushing forward despite imperfections. As we navigate our pursuits, it's crucial to ask ourselves: can we adapt to the unforeseen, and where can we afford to be more flexible? An

possible, mirrored the reality that many goals outside mountain climbing

imperfect start need not dictate the journey's end but can shape

falter for want of a support system.

a story of triumph that might otherwise go untold.

It's a potent reminder that when our energy wanes and our own summit

Big Mountains Take Big Teams

seems out of reach, the solution may lie not in pushing harder alone but in rallying more hands to lift the collective burden. Next time you find yourself

The adage "it takes a village" finds literal and figurative resonance

gasping for air on the climb to your ambition, pause and ponder: Do I have a

when tackling life's "big mountains." The daunting ascent of Mt.

big enough team for this big mountain?

Everest empowers teams with specialized roles like maintaining the path, providing medical support, or scouting the terrain with

Acclimatizing

drones. Similarly, success in our personal and professional quests

Acclimatizing to challenges in life, much like acclimatizing to the altitude on

often hinges on the strength of our team.

a mountain, is a deliberate process that often requires strategic retreats and

Having a sherpa by your side to share the load is not just a priv-

measured advances. Mountain climbing is not a straight journey from base

ilege but a strategic necessity. My own experience on Everest,

to summit; it's a zigzag of ascents and descents, a dance with the mountain's

where a network of support made a safe and manageable ascent

altitude to allow the body to adapt.

B r e a kp r o o f Y o u r s e l f

Mt. Logan, caught in the grip of a snowstorm, my pink-lensed goggles colored my vision, transforming the stark, icy landscape into a whimsical candy land.

This methodical process involves ascending to the point of

The rope to which I was tethered took on the hue of a

physiological strain, then descending to recover, during which

watermelon rind, prompting me to hum "Watermelon

the body increases its red blood cell count to cope with lower

Sugar High" with a light-hearted spirit despite the

oxygen levels higher up. Similarly, when faced with challenges

harsh conditions.

in business, we may push forward to the point of difficulty and

This shift in perception turned a grueling climb into an

then step back to the "base camp" of the boardroom to recal-

enjoyable adventure—until reality chimed in with the

ibrate.

beep of my watch, signaling a break. Suddenly, with

This is where we assess our strategies, address what's not work-

the adjustment of my goggles, the charming illusion

ing, and plan anew with the benefit of fresh perspectives and

gave way to the starkness of the storm, and with it, my

renewed vigor. Just as climbers produce more red blood cells to

energy waned. The storm hadn't changed, but my view

survive at higher altitudes, businesses must bolster their capa-

of it had, drastically affecting my morale.

bilities and strategies to thrive amidst the thin air of competition

This is akin to almost any journey worth taking, where

and market pressures.

the path from concept to realization is fraught with

Pink Lens Goggles

challenges. By adopting a 'pink lens' perspective— looking for the enjoyable in the midst of difficulty—we

The power of perspective is as transformative in business as

can alter our experience of the journey, finding plea-

it is in the rigorous sport of mountaineering. While climbing

sure and motivation in places we least expect.

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Feel the Fear Managing fear is essential, whether facing the physical perils of mountaineering or the metaphorical mountains we encounter in life. While

Play to your Strengths

navigating the treacherous Khumbu Icefall

Playing to our strengths is not just a strategy but

on Mt. Everest, the sight of gaping crevasses

a celebration of our unique capabilities, both in

spanned by fragile ladders tested my acrophobia

life's daily grind and on the mountain's harsh

to its limits. To conquer this feat, I marshaled a

slopes. On a mountain, each climber brings

host of strategies: a self-affirming pep talk to

different skills to the fore, contributing to the

steel my nerves, the adrenaline rush from my

collective goal of reaching the summit.

favorite tunes, and the powerful visual motivator

As someone of smaller stature, the task of haul-

of my children’s photo, whose implicit message

ing heavy gear may not be where I shine, but give

was to model courage.

me a shovel, and I can clear snow efficiently,

As I took the daunting steps across the ladder,

with less strain on my back, thanks to my prox-

vocalizing "safe step" became my mantra, guid-

imity to the ground. Leveraging this advantage,

ing me to safety. Upon reaching the other side, a

I conserve energy for the long haul, allowing for

jubilant dance with my teammates dispelled the

sustained effort over the arduous journey.

remaining dread, readying us to press forward.

This principle holds true off the mountain as

Fear invariably accompanies us on our quests,

well: by gravitating toward activities that align

but having diverse tools to manage it can turn

with our natural talents, we tap into a state

our trepidations into triumphs.

where work feels less like labor and more like

This approach propels us forward and imparts

passion, fueling both endurance and enjoy-

the invaluable lesson of bravery to those who

ment. In identifying and embracing what we

draw inspiration from our actions. What ritu-

excel at, we maximize our potential and elevate

als or mantras can you develop to navigate the

our team's performance, turning our collective

challenging passages of your personal Everest?

endeavor into a symphony of skillful execution.

B r e a kp r o o f Y o u r s e l f

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B r e a kp r o o f Y o u r s e l f

People Over Peaks In the relentless pursuit of our ambitions, it is paramount that we prioritize the human element—our integrity, relationships, and personal growth— above the allure of achieving goals. The "mountain" of success, with its towering peaks and formidable challenges, remains an enduring fixture, unfazed by time or tide. Yet, it is the essence of who we become in the ascent that truly defines our journey.

As we scale the heights of our individual aspirations, we must remain vigilant not to let the pursuit overshadow the value of our connections with others. No summit is worth reaching if it means sacrificing the qualities that make us human beings worthy of respect and love. By ensuring we are individuals of character whose actions are rooted in empathy and respect, we achieve our goals and enrich the lives of those around us. Let the mountain wait, for the heart, leads us to heights beyond the physical climb.

Conclusion: Your Summit Awaits With the right mindset, any mountain can be climbed, regardless of its height or steepness. As our collective journey continues, I urge you to embrace this truth: your mindset has the power to overcome any challenge.

Together, let us empower ourselves with practical strategies and real-life examples, ensuring that we all possess the resilient mindset necessary to surmount life's most formidable peaks. Your mountain is waiting. How will you climb it?

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

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TRANSFORMING ANGUISH; M A K I N G L OV E M AT T E R

BY SUSAN BARTZ HERRICK

Somehow, I knew what the policeman was going to say. There was

had on my son’s brain. Rage at the stigma that kept compassion

a slow and deliberate inhale before dreaded words left his lips.

at bay and funding for recovery to a minimum. Rage at the public

“I’m sorry, Ma’am. Phone calls like this are never easy. There

policymakers and the medical community for not understanding

is not a kind way to say this… your son is deceased. Looks like

that Substance Use Disorder was a disease and not a moral failing.

fentanyl poisoning. I am so sorry for your loss.”

The scientific truth is that my son had an illness. As of May 2013,

A wrenching, desperate scream escaped from my lips, and I felt

the DSM V acknowledged that those suffering from “addiction”

as if my heart were being ripped from my chest. I collapsed in

are more accurately suffering from a disease called Substance Use

my husband's arms. In one split second, my world was reduced

Disorder (SUD). My son’s brain was predisposed to the disease and

to subatomic fragments that were scattered into darkness. My

was damaged over time, unable to find relief from the medical

30-year-old son, my only child, my precious Luke, was gone.

community. In reaching out to a friend for a Klonopin to ease his

Autopilot then took over. I contacted family members and

anxiety, he was given pure fentanyl. Yet to the world, he was just

friends. Shock turned into welcome numbness as I planned my

another addict who overdosed.

son’s memorial service and wrote his obituary. In a daze, I made

Early one morning, while reading, I came across the ancient

it through the shaking of hands and offered condolences at his

proverb, “Being angry is a useless emotion. It's like drinking rat

wake. But through all the days, there was an ominous sensation

poison and expecting the rat to die.” Reluctantly, I knew I had

hovering about. Whispers, downward glances, and awkward

to do something about this anger, or it would take me down, too

moments were hanging in the air like bats at dusk. It became

-- which, at times, quite frankly, was appealing.

painfully obvious that the stigma of shame was present. I began to

I knew what I had to do. I had to honor the memory of my child.

smolder with rage. I was not ashamed of my son! Why were they?

I had to break the stigma of addiction and replace it with verified

Yes, my son struggled with drug dependency. He almost died in

and accurate information. I had to help. I had to try and keep other

2010 in a car accident. Addiction was the price we paid for his

parents from getting that same phone call I did. And so, I began

life. But how he died in no way represented who he was and how

to write. The world needed to know about the one million lives

he lived his life.

that have been lost since 1996, when Purdue Pharma introduced

In the 11 years after the accident, Luke powered through four

Oxycontin and claimed it was less than 1% addictive.

major surgeries and three deadly intestinal blockages. Through

They needed to see how the pharmaceutical company, along

all the struggles, he not only attained many years of sobriety; he

with the medical community, defined new terms such as “break-

also was accepted into an Ivy League Bachelor of Applied Arts

through pain” to sell more pills, costing nearly one million Amer-

and Science program and started his own CBD oil company. “Fall

icans their lives and decimating the lives of the millions more who

down six, get up seven” was his motto. My son was my hero, not

loved them. The urgency for action kept me going -- more than

someone to be shamed.

300 people die each day from Fentanyl poisoning.

In the weeks following his death, that quiet rage grew in my soul.

My memories poured out in a cathartic explosion. Over the ensu-

Rage at the devastating effects all those doctor-prescribed drugs

ing months, my editor walked me through edits, helping me craft

T r a n s f o r m i n g A n gu i s h ; M a k i n g L o v e M a t t e r

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my emotional spewing and hours of academic research into a memoir that included directives and data regarding SUD. Throughout the process, I began to heal. Turning my grief into a purpose brought a knowingness that I could make a difference. Even if my book only saved one life, it would be worth all the effort.

After one year, “Slow Dancing with the Devil: A Mother's Anguish, A Son’s Substance Abuse” was ready for submission. In short order, McFarland & Company picked it up for publication in January 2024. My mission was complete.

In a broken world, broken things happen. Each one of us will have tragedies come into our lives. They will knock us down. Throw sucker punch blows at our hearts. But how we respond to them is completely in our control. We can choose rage and let it turn us into angry, depressed souls, or we can transmute the pain into love and service to humanity.

Songwriter Val Uchendu said it best. “The mindset of losing a loved one is to understand that the loss will never be undone. You must live with it, like it or not.

But, to live well, you must turn that loss into something positive. That way, you can become the best version of yourself: scarred, flawed, and unstoppable.”

I truly believe that there is a warrior within each one of us. Let us be unstoppable amidst our pain and transform ourselves into a force of hope in the world.

B OO K A D V ERT

“A powerfully written and heartbreaking story of a mother's love, grit, loss, and ultimate resiliency. In this book, Susan Bartz Herrick relives the emotional rollercoaster of a son who survives a near-fatal car crash only to be ravaged by chronic pain and substance use disorder (SUD). She shares with brutal honesty the challenges and frustrations of a mother trying to navigate a medical system that was incapable of managing the neurobiological complexities of her child. Slow Dancing with the Devil is a book that should be read by every parent, friend, or relative of teens or young adults growing up in the ‘opioid era.’ As Susan eloquently and sadly implores within these pages, we must reframe our opinions and biases in caring for those afflicted with SUD. This compassionate and comprehensive approach is more critical now than ever amid an opioid crisis fueled by the most dangerous drugs ever known to human civilization. This story of tragedy and loss is also a tale of resilience. A strong woman who did not and would not give up. His story lives on as an education for all of us.” ―Thomas Buchheit, MD, director of the Regenerative Pain Therapies Program at the Duke Center for Translational Pain Medicine (CTPM)

Susan Herrick's memoir follows the story of her beloved son and only child, Luke, through his struggle with opioid addiction, recovery and sobriety, and untimely and heartbreaking death.

Luke suffered a near-fatal car accident that left him partially paralyzed and addicted to Oxycontin, the very drug that helped save his life.

Susan turned to the streets to obtain Suboxone, a legal but medically restricted opioid blocker, in an attempt to save her son's life. Remembering this, she writes, "The day I became my son's drug dealer, we both died, in a way."

This poignant and compelling memoir exposes the rampant prescribing of Oxycontin, upwards of 600mg daily in cases like Luke's, and the role overprescribing plays in the disease of Substance Use Disorder (SUD). Through Luke's story, the author addresses failed public policies, misguided medical practices, societal stigmas, and enabling tendencies of loved ones that hinder recovery for those afflicted with SUD.

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MORE THAN ONE DIRECTION: MERGING PATHS IN MY TNBC TREATMENT

BY STEPHANIE WEEKS Written by a cancer survivor from personal experience. Wishing

each Chemo infusion AND they were such good sports that many

you find the beauty in cancer like I did. #TheBeautyInCancer

agreed to partake in my silliness! We both dressed up! I was a

My TNBC diagnosis at 42 was like a knockout punch—aggressive,

cheerleader, an ice princess, a unicorn, wonder woman and more.

invasive, Stage 3, & in my lymph nodes. Despite being a paragon

The bigger the wig and the more glitter the better! Another fun

of health, this was my reality. TNBC cases account for only 10-15%

thing I liked to do was to hang the wigs on my IV cart leaving a trail

of breast cancer diagnoses and are known to be rare. Even in this

of glitter! And you know what… It helped me and it helped others!

adversity, I discovered the art of healing lies not just in battling but

The days when I got up and said I AM NOT GOING… I AM NOT

in harmonizing various treatments. I never assumed before I was in

DOING THIS AGAIN… and I would get up and get dressed in my

the shoes of a survivor that I could choose more than one direction.

silly outfit and it would cause me to end up laughing at myself

A Spectrum of Options

and saying ok… I will go! When I would arrive at the hospital for

I ventured beyond standard care, refusing to choose between

treatment, people would ask me if I was there for kids and such.

Eastern or Western, the traditional Standard of Care, Integrative

Other patients would look at me and smile.

and Alternative treatments. Instead, I embraced them all!

I loved to see that sparkle in their eyes in a dim place. People would

Chemotherapy, though daunting, became a part of my tool kit,

come take pictures. They would approach me asking about why I

alongside surgeries and the precise strikes of radiation.

was dressed up and tell me stories. Several things happened. One

Alongside these, I integrated Immunotherapy, nutrition, juicing,

woman sticks out. She said she had been having a really hard couple

Infrared therapy, Acupuncture, Reiki Energy Healing, vitamin

of days and that being dressed up made her feel better. She thanked

drips, and mind-body practices. This wasn't a mere addition to

me and said I am going home and getting dressed up! These things

my regimen; it was a fusion, each element enhancing the other,

brought me such joy. I loved leaving a trail of smiles and glitter!

crafting a personalized shield against cancer. As mentioned in the

Protecting My Space

previous article, although my career was in Finance, I had studied

While at Treatments and really anywhere during my journey for

health, nutrition, cancer, cancer causes, cancer cures, juicing,

that matter, I did not allow people to use negative words in my

healing modalities, biology, orthomolecular medicine, Mind-Body

space, about the drugs I had to take, the treatments, etc. I am sure

connection and more, for FUN! Yes, you read that right! It was so

you have all heard of the bad, negative references/names that some

interesting to me!

of the chemo meds are called by most including the healthcare

I really believe that your perception can truly affect your reality.

professionals, Unacceptable! Not in my space! Not during my

I had always said, I would never do Chemo. WOW, God sure has a

Treatment! Not by my providers! Words that I will not repeat.

sense of humor! Although TNBC has so many terrible and negative

Even when it came to the physical infusion, I envisioned the

connotations surrounding it, one good thing is that it has been said

medicine to be Liquid Gold flowing through my body in a beautiful

to really respond to chemo! I decided that if I was going to do chemo

way collecting and removing the cells that needed cleansing. I ask

after all, that I was going to have a Dang good time doing it and

you, How are you protecting the space for your healing journey or

change my viewpoint about it! I decided several things but I will

the journey of your loved ones? Something to think about.

discuss 2 in this article.

Until Next Time, Sending You Love & Light If your story may

Dressing Up is Fun

help to shed some light in the darkness like mine, Share it in the

If I was going to get up, power through, drive well over an hour to

comments below or on social media using #BeautyInCancer,

have chemo injected into my body, I was somehow going to bring

#_TheRealStephanieWeeks

Joy, Love, Laughter and silliness into the equation. Crazy Right! I

Here’s the Link to My Podcast! Where I share personal health

find that many infusion centers are dark, small spaces, unhealthy

updates https://www.stephanieweeks.com/dharmaproject

snacks provided, not great energy and as one can expect… sadness!

Connect with Stephanie:

I came up with a schedule so that a loved one accompanied me to

https://www.stephanieweeks.com/dharmaproject

M ore than O ne D irection : M er g in g P aths in M y T N B C T reatment

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O ptimi z e Yo u r W or k o u t : A G u ide to E f f ective W arm - u ps and C oo l - downs

OPTIMIZE YOUR WORKOUT: A GUIDE TO EFFECTIVE WARM-UPS AND COOL-DOWNS

BY ANDREA SCHWARTZ In the world of fitness, where every workout is a chance to sculpt a

workspace. That's what the cooldown is—a practical winding down.

healthier version of yourself, there's a straightforward but often

As your heart rate settles, a cooldown helps your body transition from

underestimated routine—the warm-up. Before diving into the vigor

high activity to a state of rest, preventing dizziness and promoting

of a workout, there's a necessary prep session, a low-key awakening

overall cardiovascular health.

that goes beyond just physical readiness—it's the warm-up. It's not

Stretching:

about flashy rituals but a practical way to ensure your body is geared

Post-workout stretching is like putting your tools back on the shelf

up for the exercise ahead, both physically and mentally.

after a job well done. It's not a grand finale but a sensible act of

Getting Ready: The Importance of Warming Up

maintenance. Stretching aids flexibility and reduces muscle tension,

As you step into the gym, a space buzzing with potential, the first step is

making it a simple yet effective way to prevent injuries and improve

the warm-up. It's not about making a grand entrance but about getting

your overall range of motion. The cooldown and stretching are the

your body ready for the grind.

practical conclusion, ensuring your body gets the care it needs after

Physical Prep:

putting in the effort. It's not about making headlines but about quietly

Think of your body as a car on a cold morning. The warm-up is like

promoting recovery.

idling the engine before hitting the gas pedal. Dynamic exercises like leg

In the straightforward landscape of fitness, the warm-up and cooldown

swings and light cardio kickstart your system, getting the blood flowing

aren't flashy rituals; they're the nuts and bolts of a well-rounded

to your muscles. It's a practical move to prevent injury by ensuring your

workout. So, as you step into the gym, treat the warm-up as your

muscles and joints are ready for action.

practical prep and the cooldown as your sensible wrap-up—a routine

Mental Tune-up:

that turns exercise into a straightforward and effective journey. It's not

But the warm-up isn't just a physical checklist; it's also about gearing

about the drama; it's about the practical steps that make your workout

up mentally. As you ease into those preparatory movements, there's a

routine a reliable and sustainable practice.

subtle shift in focus. It's a transition from the external world to the task

As you wrap up your workout routine, remember that the journey to

at hand, helping you get in the zone for a more effective workout. The

a healthier you doesn't end here. For quick and effective 10-minute

warm-up isn't glamorous, but it's a pragmatic approach to ensuring

warm-ups and cooldowns, along with a plethora of workouts, nutritious

your mind is on the same page as your body. So, before you start lifting

recipes, insightful blogs, and a supportive community, look no further

or running, take a few minutes for the warm-up routine. It's not about

than the A.B.S. Wellness app. Elevate your fitness experience, connect

theatrics; it's about making sure your body and mind are on board for

with like-minded individuals, and access a wealth of resources—all

what's ahead.

in one place.

Cooling Down: The Low-Key Aftermath

Download the A.B.S. Wellness app now and embark on a comprehensive

As your workout wraps up, attention shifts to the cooldown and

wellness journey that goes beyond the gym. Your path to a healthier

stretching—a quiet but vital part of the process. It's not about making

lifestyle starts with a simple tap. Join the A.B.S. Wellness community

a dramatic exit but about taking care of your body post-exercise.

today! https://abswellness.remotecoach.fit/

Cooldown: Imagine finishing a project and taking a moment to organize your

Connect with Andrea: https://linktr.ee/andreaberlinschwartz

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THE HERO’S JOURNEY- ANSWERING THE CALL TO PERSONAL GREATNESS

BY ELIZABETH MARSHALL

As a lifelong writer and literature fan, I have always been captivated

She gets injured using bad form during a lift. She’s tired of meal

by a timeless storytelling pattern called The Hero’s Journey.

prepping every week. Work is busy and her motivation and consistency

It’s a framework that helps writers create compelling stories that

levels are in the toilet. She becomes angry and frustrated with the rut

resonate with their readers by depicting a protagonist who goes

that she’s in, but in this moment, her quiet inner voice reminds her

through a transformative journey. The journey usually involves a

of the warrior in her heart that never quits. So she presses on despite

series of challenges that the protagonist must overcome in order to

the obstacles.

achieve their goal.

After emerging from the cave of doubt and despair, our heroine is once

The hero’s journey transcends cultures and time periods because it

again empowered to take up her quest, and her newfound strength

embodies universal themes such as self discovery, transformation

in the face of adversity leads her to push harder than she ever has

and growth. It’s a timeless theme in mythology and literature because

before. She gets back on her path to health and wellness, and lives

it speaks to a part of the human soul that is inherent in all of us- a

happily every after as the metaphorical butterfly who emerges from

part that wants to find adventure, overcome obstacles, push ourselves

the cocoon of weakness, doubt and fear into a renewed creature of

towards greatness and growth, and emerge strong, empowered and

freedom, strength, depth and beauty.

victorious.

Turning myself into the heroine of my own life story has drastically

I’ve learned through the 40 years of experience that I’ve gained so far

shifted the way that I view hardship, challenge, victory, defeat,

on this planet that our happiness in life is often a matter of choice and

triumph and everything in between.

perspective. No one is immune to struggle or hardship, but it’s how

It has given me the confidence to try things that I may never have

we frame our journey and the things that happen to us that ultimately

had the courage to try before. It helps me to pick myself up when

determines how we feel about ourselves and our walk through the

things don’t work out the way I wanted them to. It gives me an extra

world.

boost of faith during my low points when life doesn’t feel fair and I’m

Applying this mindset to my fitness journey has been particularly

struggling to find meaning and purpose in it all.

helpful in pushing through boundaries, plateaus and obstacles that

Does my heroine reject the call to better herself in the gym? To try that

might normally derail someone who doesn’t discipline their mind

new business venture? To take that solo trip? To go back to school?

right alongside the rest of their body.

To write that book?

The heroine (me) receives a call to adventure. A small, persistent

Does she cower and shrivel when things get challenging? Or does she

inner voice keeps tugging at her, telling her that she can look, feel

lean in and remember what she’s made of in the face of obstacles and

and perform so much better in life than she is right now. She knows

adversity? Does she let the pain and unfairness of the world make her

what she has to do in order to answer the call to greatness- she needs

bitter and defeated? Or does she alchemize her pain into greatness like

to lift weights, eat better, and refine multiple aspects of her current

the Phoenix that rises from the ashes?

lifestyle. She is simultaneously afraid and intrigued, but she decides

The wonderful, timeless, ubiquitous aspect of The Hero’s Journey is

to embrace her brave side and answer the call.

that it can apply to an endless number of scenarios in a human life.

She begins to meet friends and mentors along the path who help her

This is why the concept and general storyline has resonated so deeply

in her quest to becoming strong, healthy and fit. She gains knowledge,

for so long in so many cultures.

wisdom and experience, and her journey deepens into one of true

I feel as though it taps into a universal aspect of the human soul that

commitment to process.

we all intuitively understand and connect with, and I’ve come to

Then a stubborn plateau hits where the scale won’t budge any more.

believe as a coach that framing our fitness journey in this way can

T he H ero ’ s Jo u rne y - A nswerin g T he C a l l to P ersona l Greatness

help us get better results and learn to apply the concept to other journeys in our lives as well.

From our careers, to motherhood, to relationships, to aging, learning to frame our various walks through the lens of The Hero’s Journey can help give us an extra boost of faith, determination and magic in our lives.

I challenge you to try this shift in perspective for a few weeks and see how much more empowered you feel.

Be the heroine of your own story. It will resonate with an ancient part of your soul and will carry you far if you allow it to shift and transform you.

Connect with Elizabeth: www.thighsoverthirty.com

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W hy A r e W e Lo s i n g Ou r F e rt i l i t y ? H o w to R e c l a i m Ou r R i gh t to R e p r o du c e w i t h H o l i st i c H e a l i n g To o l s

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WHY ARE WE LOSING OUR FERTILITY?

HOW TO RECLAIM OUR RIGHT TO REPRODUCE WITH HOLISTIC HEALING TOOLS

BY MUNEEZA AHMED

Do you know anyone who has struggled to conceive?

reproductive system not to produce a baby can take place.

Almost all of us have at least one family member or friend

In a way, a situation is created where the reproductive

whose dreams of childbirth have been delayed or put on

system is depleted in the same way a battery can get low.

hold altogether.

It may take some time for a woman’s body to recharge

According to the US Centers for Disease Control, low

her “reproductive battery” when she decides it’s time to

fertility rates among women aged 15-49 are currently

conceive.

around 13.4% and infertility affects 8.5% of women

Another roadblock to fertility in women is a disrupted

in this age group. In one-third of infertility cases, it’s

endocrine system. When a woman’s adrenal glands

the male of the couple who is unable to conceive. 12.2%

are weak due to stress or consuming caffeine, her

percent of women have sought out fertility treatments.

body’s ability to produce progesterone, estrogen,

Birth rates have dropped drastically since 1950, as shown

and testosterone - all fertility-related hormones - is

by United Nations data, partly due to cultural shifts

hampered. Mounting research, like this published

around women and their role in the household. But, with

National Library of Medicine article, links high stress

the rates of infertility treatment increasing alongside a

levels with infertility. When a woman’s body is under

drop in fertility rates, it’s clear there’s more going on.

stress, adrenaline can act as an anti-fertility steroid.

What is Taking Our Fertility Away?

Certain foods weaken reproductive health. Foods high

As with so many things in the body, there’s no single

in adrenaline, like factory-farmed meat, can weaken

answer to the question of why our reproductive systems

fertility just like adrenaline from stress. Eggs, GMO foods,

are not operating at full capacity. In his book, Life-

aspartame, MSG, natural and artificial flavors, gluten,

Changing Foods, respected global health authority,

and soy can all contribute to conditions like PCOS and

Anthony William, writes specifically about some of the

endometriosis.

factors which detract from our fertility. I’ve seen the

Do your best to avoid antifertility toxins like pesticides,

truth of these play out in my many years of working with

herbicides, and toxic plastics, which mess with our

couples to support them as they prepare for birth.

hormones. Shop organic as often as you can, be selective

One factor is a cultural trend to avoid pregnancy for

with your clothes shopping (many new clothes are

young women. There’s absolutely nothing wrong with a

sprayed with harmful chemicals), and avoid scented

19, 27, or 36-year-old woman choosing not to conceive,

laundry detergents, commercial perfumes, and chemical

but that avoidance of pregnancy sends a message to the

air fresheners.

reproductive system that it should not create life. Our

Male infertility is at least one-third of the problem, as we

bodies are responsive to our state of mind.

mentioned. When it comes to healthy sperm, we have to

When preventative measures like “the pill” and other

talk about mineral deficiencies in men - especially zinc.

contraceptive tools are involved, a sort of training of the

It’s crucial for men to restore their zinc and mineral

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Best Holistic Life March 2024

reserves with fruits, vegetables, greens, and

Heal your adrenals.

mineral-rich herbs like nettle, red clover, rosemary,

Managing stress, avoiding adrenaline-spiking foods

and lemon balm. Abstaining from masturbation also

like coffee, chocolate, and energy drinks, and eating

helps to replenish healthy sperm.

every 1-2 hours to prevent blood-sugar drops (which

The Truth About the Overpopulation Myth

trigger adrenaline in the bloodstream) are powerful

There is a belief that our planet is quickly reaching a

ways to prepare the body for pregnancy.

point where it cannot sustain more human life. The

Fertility foods.

truth is, if we continue on our current path, soon

Eat foods that strengthen the body’s ability to create

we’ll have an underpopulation problem instead of

life, like fruits, which are high in life-supporting

an overpopulation problem.

glucose, phytochemicals, antioxidants, and trace

As more and more couples struggle to conceive,

minerals. Bananas, avocadoes, cherries, mangoes,

birth rate numbers will plummet and we will start to

and especially berries, are wonderful fertility foods,

grow concerned for the future from a whole different

as well as sprouts, leafy greens, raw honey, glucose-

perspective than we’re accustomed to in the news.

rich vegetables like potatoes, and reproductive

There are steps we can take to avoid that future and

superstar herbs like red raspberry leaf, nettle leaf,

rebuild our fertility now.

and red clover.

Reclaiming Our Right to Reproduce

Avoid toxins.

Medical intervention in the form of tools like IVF

Detox your home by bringing in scent-free and

is often seen as the only option when couples have

natural cleaning products. Detox your kitchen by

trouble conceiving, but there is much we can do to

washing your produce and consuming organic when

restore our body’s God-given right to create life.

you can. Detox your water by avoiding cheap plastic

The main problem is that we aren’t given the tools

containers. Hydrate to flush out toxins you can’t

we need to regain our reproductive health without

avoid.

medical intervention. If we can start by reconnecting

The Greatest Gift:

with our own bodies, restoring our reproductive

Creating Life I began my career as a health

energy, removing harmful toxins that get in the

practitioner in the birthing world. Conception,

way, and consuming nourishing foods that actually

pregnancy, labor, and postpartum are topics I am

encourage our bodies to generate life, we can use

extremely passionate about, and as a mother of three

modern medicine’s techniques as a final option when

beautiful daughters, I know what a gift creating life

all else fails.

can be for mothers and fathers. Nobody should have

Recharging your reproductive battery.

the gift of creating life taken from them.

This simple but effective technique taken from Life-

I will raise my girls with greater knowledge of their

Changing Foods by Anthony William can enliven your

bodies than I was raised with, and I hope to inspire

fertility. Imagine a cord from an unlimited energy

many other women to do the same. As we reconnect

source plugging into your reproductive system.

with what our bodies truly need, we will return to

Visualize every aspect of your system - from your

the natural wisdom that kept us strong through

ovaries to your fallopian tubes to your uterus -

past generations; wisdom that will keep us strong

charging up with this unlimited energy source.

for generations to come.

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

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BEYOND SIZE:

OVERCOMING JUDGMENTS ABOUT YOUR WEIGHT AND FEELING GREAT AFTER 40

BY D I PA L S H A H

The struggles are not exclusive to those facing weight issues. Whether

choices. However, a recent revelation has dawned upon me – I wasn't

you are on the skinny side or heavier side people will talk, make fun of

as health-conscious, healthy or even as strong as I believed making

you, bully you, and even judge you. The key is to know your own self

all the voices of my family and friends even louder.

worth and stay strong in your own journey.

My commitment to my health journey intensified when individuals

As I grew older the realization dawned that societal, familial, and friend

of my age group began grappling with health issues. Recognizing

circles hold diverse opinions about what constitutes the "right" weight.

the need for proactive measures, I decided that I wanted to lead a life

As someone who has long been the "skinny girl," I've encountered

free from diseases as I aged. My ultimate goal is to be self-reliant in

my share of challenges and judgments.

terms of my health, not depending on my kids or anyone else because

The echoes of a school memory resurface—being told to "put that

I neglected to invest in my well-being.

stick down" as I raised my hand. Family gatherings became arenas

Over the years, I sought guidance from various professionals, including

for comments about my weight, as if being skinny meant that you are

a trainer, ayurvedic practitioner, homeopath, and nutritionist, all in an

unhealthy and diseased.

attempt to comprehend the ideal dietary choices for my body. Despite

Even my grandmother, with the best intentions, would scold me, urging

these efforts, nothing seemed to work. I faced ongoing struggles with

me to gain weight and eat more. I recall my mom always saying “she

digestive issues, menopause, geographic tongue, rosacea, acne, hormonal

lives off eating air.“ No matter whether I ate alot or alittle it didn’t

imbalances, fatigue and mood swings, which only seemed to worsen.

matter the character was already built in other peoples eyes about my

The persistent question in my mind became, "Where do I go from here?"

relationship with food.

Frustration led me to give up for a considerable period, convinced that

Honestly, throughout my entire life, I found myself uncertain about

the transformation into a stronger, leaner, and healthier version of

what to include in my diet. I was never taught about how many calories

myself was an unattainable dream.

I should be eating or even looking at my macros to make sure i was

However, a turning point occurred in the past year when I witnessed

getting a balance of protein, carbs and fats. The indian diet consisted

my brother's remarkable transformation. He successfully shed from

mostly of carbs. I didn’t know any better and I wish someone taught

220 lbs to 150 lbs in just over a year, conquering his own health chal-

me early on.

lenges. Observing and absorbing his journey served as the catalyst for

As a child into my 20s I grew up on junk food mostly. Later in my 30s

me to embark on my personal transformation using the same virtual

I started incorporating vegetables and healthier options so that my

coaching program.

kids would learn to eat better than I did. I realized that I was so out of

Having completed the initial phase of my health journey, a dedicated

tune with my body when I started having health problems.

six-month commitment, I am thrilled to share my progress. The

Believe it or not I maintained a diet of just a little over 1000 calories

numbers speak for themselves – a remarkable shift from 114 lbs to

for numerous years, under the impression that I was making healthy

97 lbs. The euphoria of this achievement is beyond words; I genuinely

B e y ond S i z e : O vercomin g J u d g ments abo u t Yo u r W ei g ht and Fee l in g Great A f ter 4 0

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Best Holistic Life March 2024

feel better than I have in the last 47 years.

truth that there is no universally accepted standard for the "right" body. The

The positive changes are not merely reflected in the numbers on the scale;

authentic measure of significance lies in what we feel within ourselves – our

rather, they are a testament to the profound rewiring my body has undergone.

desired appearance, the emotional state we aspire to embody, and the sources

Gone are the days of mood swings and menopause. My hormonal have been

of joy that resonate with us.

restored, evidenced by impeccable lab results, my skin is clear, and an unprec-

Through this health transformative journey, the importance of self-acceptance,

edented surge of energy courses through me. The once perplexing question

self-love, and authenticity has become abundantly clear. It's about steering our

of what to eat has been replaced with the simplicity of balanced meals and a

own course towards health and happiness and along the way embrace who we

consistent exercise routine.

are—irrespective of our size. Beauty, after all, comes in myriad shapes and sizes.

Yet, amidst this personal triumph, an unexpected challenge persists. Strikingly,

Click below for a free consultation with a virtual coach at RNT fitness. Mention

certain elders, friends, and family members continue to offer unsolicited

code 82D869 to get about $300 off for a year of proper eating, dieting, building

opinions that transcend mere commentary on weight.

muscle, and exercising.

This serves as a stark reminder that societal perceptions of our bodies reach far beyond the numerical value on a scale. It underscores the undeniable

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

P O D CAST

Oh ,my HEALTH...

94

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!

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Best Holistic Life March 2024

S P RIN G CLEAN Y O U R B O D Y FRO M T H E INSI D E O U T

SPRING CLEAN YOUR BODY FROM THE INSIDE OUT

BY DR. ERIC FETE D.O. Well, Spring has come knocking on the door and you may just naturally

3. RECHARGE YOUR DAILY ROUTINE

feel motivated to spring clean your body, mind, and environment.

When the mornings become lighter again, we will naturally wake up

During this time, being aware of what you need and how you feel is the

earlier and start to notice we have more energy as our body adjusts to

priority. This year has felt particularly rocky for many of us, and if your

the change of Spring.

awakening into Spring is taking a little longer than usual, accepting where

If there’s a new habit you’ve been wanting to do, why not take the

you’re at is key. We can look at the start of a new season as a powerful

opportunity of spring as a fresh start to ease into some new habits?

reset and a time to take another look at what we need to thrive and if

This could look like getting up and exercising to start your day or choosing

there are adjustments, changes, or support our body is asking us for.

to read a book in the evening instead of TV before sleep.

As the rebirth stage of Spring is here, we can intuitively start feeling

4. SPRING CLEAN YOUR REFRIDGERATOR AND CUPBOARDS

ready to start preparing for the warmer months - spring cleaning is a

Flowing with the natural cycles of nature and our bodies extends beyond

tradition for a reason! Spring is the ideal time to do a spring clean of the

just sleep and goes into our diets as well. This is why science backs up

body and mind; a diet detox and a spring clean of the home to remove

that seasonal eating is good for all species including humans and the

clutter from your life can be refreshing, cleansing, and re-energizing. If

environment as well.

you’ve been in more of an introverted mode during the winter months

If you eat more winter vegetables, soups, and slow cooker recipes in

and you’re ready to spring into the new warm weather energy of the

the cold months, the start of Spring is a wonderful opportunity to clean

season, here are some ideas that might inspire you.

out the cupboards and fridge, throw out anything old or expired, and

1. GET MORE PHYSICALLY ACTIVE

restock with fresh spring fruit and vegetables.

Naturally, as the weather starts to get warmer and the days become

5. LET THE SUNSHINE IN

longer again, the motivation to get active will often come back (if it

Spring is a great time to get more Vitamin D. As we head into Spring,

decreases during winter!). Some of us have the willpower and love of

getting some extra sun can be so cleansing, health boosting and uplifting

fitness to keep it up all year round, but many of us do not. And as our

to our physical body, our mental wellbeing, and our energy. The sun has

energy and motivation returns with Spring, we can feel the desire to

wonderful properties that we need for optimal health.

get to the gym and start getting ‘summer body ready.'

6. BREATHE

If you do well with fitness competitions and cleanses, go for it. But if

Many people take breathing for granted because it's just something we

that’s not your thing, a long, leisurely walk can also get the job done.

do 24 hours a day instinctually. But breathing is life!

Consistent exercise is not only good for the mind and body but if you

Deep breathing helps to oxygenate your cells and has been shown that it

decide to do a diet detox it is a great way to assist cellular detoxification,

helps boost energy levels whilst also keeping stress levels under control.

by promoting circulation of blood and lymph around the body to aid

Deep abdominal breathing such as meditative breathing helps to reduce

elimination of waste products and ensure delivery of vital nutrients.

heart rate, blood pressure and the stress response and is a great addition

2. DRINK WARM LEMON WATER IN THE MORNING

to your daily life. There you have it. Now you’re ready to spring clean

A glass of warm water with a squeeze of added fresh lemon juice taken

your body to greater health, happiness, and vitality.

first thing in the morning is a great way to start the day - it will help digestion, the liver, and bring vitality to your day.

By Dr. Eric Fete, The Fitness Physician, Certified in Bioidentical Hormone Optimization, best selling author, wellness and weight loss expert and founder of Primex Cellular Nutrition and Fitness @ drericprimex.com & primexweightloss.com [Available live in Ohio or online tele-medicine nationwide]. Be sure to download my free pdfs and E-books and check out the Dr Eric Primex line of nutrition, cleansing and wellness products

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HOW MUCH DO YOU LOVE CYPRESS? GET READY TO FIND OUT WHY YOU SHOULD BE STOCKING UP ON THIS WONDER OIL!

Cypress oil comes with a variety of properties such as antibacterial, anti-infectious, antimicrobial, antiseptic, astringent, deodorant, diuretic, lymphatic and prostate decongestant, relaxing, and vasoconstriction.

Brain Boosting

Due to cypresses' ability to interact with circulation, cypress oil is uniquely ideal for improving brain health.

It also helps with concentration and memory recall.

Cypress can be used either topically or aromatically and can easily be blended with other oils. Its benefits for improving lung health and decongesting respiratory pathways, which help improve brain functioning.

Muscle Relief

Cypress is great for joint pain, rheumatism, carpal tunnel syndrome, muscle fatigue, chronic pain, muscle tone, and chronic pain. This oil may also be beneficial for strengthening blood capillary walls, reducing cellulite, improving the circulatory system, strengthening connective tissue, muscular cramps, and nervous tension.

Fluid Balancing

Historically cypress has been used for its benefits on the urinary system and in instances where there is excessive loss of fluids. Cypress has been used to prevent incontinence and assist in menstrual cycles while relieving stock.adobe.com | Tatyana Sidorova

menstrual cramp pain. No matter how you slice it, this is an oil you will want to stock up on.

H o w mu c h d o y o u l o v e Cyp r e s s ?

Cypress Relaxing Massage Oil 2 tablespoons

carrier

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Cypress Muscle Relief Bath Soak oil

(such as sweet almond oil or coconut oil) 5-7 drops Cypress essential oil

1 cup Epsom salt 10 drops Cypress essential oil 1/2 cup baking soda A handful of dried herbs (such as lavender or chamomile)

Directions: Choose Carrier Oil: Start by selecting a carrier oil that suits your skin

Directions:

type. Carrier oils like sweet almond oil or coconut oil are great options

Mix Ingredients: In a mixing bowl, combine the Epsom salt and baking

for massage. Add Cypress Essential Oil: Add 5-7 drops of Cypress

soda (if using). Baking soda can help enhance relaxation and soften

essential oil to the carrier oil. Cypress oil is known for its ability to

the water. Add Cypress Essential Oil: Add 10 drops of Cypress essential

support circulation and help alleviate fluid retention, making it useful

oil to the Epsom salt mixture. Cypress oil's properties can help reduce

for reducing puffiness and muscle tension. Mix Well: Gently mix the

fluid retention and ease muscle tension. Blend Well: Stir the mixture to

oils together to ensure they are well blended.

evenly distribute the essential oil throughout the salt. Add Dried Herbs

Massage Application: Apply a small amount of the Cypress Relaxing

(Optional): If you're using dried herbs, add them to the mixture. Dried

Massage Oil to your fingertips. Gently massage the oil onto areas where

herbs can enhance the aromatic experience and provide additional

you experience fluid retention or muscle tension. This could be your

relaxation. Storage: Transfer the mixture to a glass jar or airtight

legs, arms, or any other targeted areas. Massage Technique: Use gentle,

container for storage.

upward strokes when massaging. If massaging your legs, for example,

Bath Time: When you're ready for your bath, fill the tub with warm

start from the ankles and move towards the thighs. Relax and Enjoy:

water. Add about 1/2 to 1 cup of the Cypress Muscle Relief Bath Soak

Take a few deep breaths as you massage, inhaling the soothing scent of

mixture to the running water. Dissolve: Stir the water to help dissolve

Cypress. Allow yourself to fully relax and unwind during the massage.

the mixture and evenly disperse the essential oil. Relax and Soak: Immerse yourself in the bath and soak for about 20-30 minutes. Close your eyes, take deep breaths, and allow the calming scent of Cypress to soothe your senses. Rinse Off: After your bath, gently rinse off in a

stock.adobe.com | Buyanskyy Production­

shower to remove any residual salt.

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Best Holistic Life March 2024

SHADES OF LEMONADE: REFRAMING LIFE’S LEMONS

BY THERESA BYRNE

I’m going to go negative here for a second but bear with me.

rhythm of life.

Life has ups and downs, it’s just part of the deal with being

There is an ART in Reframing — it’s where you can see

alive. Anyone or anything that tells you you’ll never have

setbacks become setups for success, and life's lemons turn

upsets or challenges again is missing the point.

into the sweetest lemonade.

It’s HOW we deal with them that determines our happiness.

1. The Power of Perspective:

Each of us has had our share of curveballs, lemons, and

The Gift in the Everything Imagine you're stuck in traffic,

missed steps. Call them what you will: difficulties, challenges,

late for a meeting, nerves fraying as each minute clicks by.

obstacles, problems, issues, or whatever. They can suck,

At that moment, reframing is like turning on the radio and

there’s no two ways about it.

your favorite song is playing. Instead of cursing the red

My fave? AFGO: Another Freaking Growth

lights, what would happen if you took a second to consider

Opportunity!

the extra minutes a gift—a chance to catch up on your

I teach my clients that dealing with life is like a dance.

favorite podcast or belt out an impromptu carpool karaoke

Sometimes it’s a super fun rave, a country line dance, a slow

session? More than just “thinking positively”, it’s casting a

dance, and sometimes it’s not. In the dance of life, challenges

new angle on what you might consider an issue. Reframing

can be our not-so-welcome partners.

is all about choosing a different lens than the reactionary

Whether it's a missed opportunity, a hiccup in plans, or a flat-

one, which can turn a frustrating scenario into an unexpected

out failure, these moments can ruin a perfectly good dance.

moment of joy.

What if I told you there's a secret move that can turn the tide?

2. From Problem to Solution:

And no, it’s not twerking (unless that t-works for you LOL);

The Focus You Need Life is much like a choose-your-own-

it's called REFRAMING, and it's something mental health

music station, when you don’t like the song, change the

professionals have been using for years! Like swapping

station. Reframing is your dial, helping you shift your focus

worn-out dancing shoes for a pair of vibrant, sparkling

from the problem to the solution. When we focus solely on

disco shoes, transforming the way you glide through the

the problem, it grows in size and impact. It becomes a bigger

S hades o f Lemonade : R e f ramin g Li f e ’ s Lemons

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Best Holistic Life March 2024

problem than when it started. Picture this: your trusted laptop

Gratitude, entwined with reframing, transforms a potential

crashes right before a big presentation. NOOOOO! Instead of

washout into a cherished memory.

spiraling into panic mode, reframing nudges you to see it as an

5. The Playful Juggle of Multiple Perspectives:

opportunity to sharpen your improvisational skills. Thinking

Reframing is not a one-size-fits-all prescription; it's more

outside of the box allows some new dance moves to show

like a playful juggling act with perspectives. Imagine you're

up. Grab a marker, sketch out key points on a flip chart, and

faced with a job rejection. Instead of viewing it as a closed door,

voila—your presentation just became a TED Talk in the making.

reframing invites you to juggle multiple perspectives. Maybe it's

3. The Growth Mindset Dance:

an opportunity to explore new career paths, a signal to bolster

Dip and Twirl Enter the growth mindset, stage left. Growing

your skill set, or a chance to reassess your professional goals. By

means learning, and we can only learn from what works and

embracing different angles, reframing turns a rejection letter

what doesn’t work. it means stepping on the toes of the people

into a compass guiding you toward undiscovered opportunities.

you’re dancing with sometimes to learn where your feet go.

Takeaways:

Reframing is the choreography that propels you gracefully

In the grand scheme of life, reframing is the thread that weaves

through life's dance floor. Instead of viewing mistakes as

a vibrant narrative of resilience, adaptability, and joy.

embarrassing missteps, the growth mindset, guided by

It's not about denying the existence of challenges but about

reframing, transforms them into the elegant twirls of a waltz.

embracing them with open arms, and recognizing their potential

Every stumble becomes a chance to learn, adapt, and pirouette

to sculpt a stronger, more resilient version of yourself.

into a more resilient version of yourself. So, the next time you

So, the next time life hands you lemons, channel your inner

trip on life's intricate footwork, remember—it's just a new

alchemist and turn them into a concoction of courage, growth,

move waiting to be mastered.

and laughter. Reframing is the art of seeing the good in the

4. Gratitude as the Reframing Waltz:

ugh. Let's dance through life with the rhythm of reframing

What happens when reframing takes a waltz with gratitude?

and paint our world with the colors of endless possibilities.

Pure magic. Consider a rainy day when your outdoor plans

You’ve got this!

are swept away by the storm clouds. Instead of lamenting the soggy picnic, reframing with gratitude allows you to relish the

Connect with Theresa:

cozy moments—raindrops drumming on the roof, the earthy

https://theresabyrne.taplink.ws

scent of wet soil, and the warmth of shared laughter indoors.

A D V ERT

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Cu l t i v a t i n g Y o u r I n n e r L i gh t

104

CULTIVATING YOUR INNER LIGHT

BY DANA-MAXX POMERANTZ

Have you ever found yourself in complete darkness in your living room,

you don’t have proof that tomorrow will be as bad as it was today either.”

bedroom, or hallway with no lights on and only the television, a candle,

Throughout the years I have learned that life can change at any given

or a flashlight is your main source of light?

moment. Just like you didn’t expect to go through that break-up, have

In these moments of darkness, you put your trust in the single object

to get that unexpected surgery, or lose out on that job opportunity, life

omitting light. You find comfort, peace, and safety in the light.

can just as easily send good things your way too. You just have to remain

This analogy is similar to our mindset. In order to survive the darkness,

open to them.

and not allow fear to lead our path, we must find the light.

How do you do that? By turning your inner light switch on.

The good news is that there is a spark of light within all of us. Yes, you

Imagine a light switch inside of you. If you turn it off, you will be consumed

too! A light that paves the way to hope, optimism, and joy not just for you,

with darkness. However, if you turn it on, light will you’re your inner space

but for others too.

aka your heart and mind.

The truth is life is hard and filled with both happy and crappy days,

When you catch yourself thinking a negative thought, stop the thought in

rainbows and rain. One day you can be having the best day ever and the

its tracks, and say any one of the below statements to the thought. Find a

next day you can be on the verge of a mental breakdown because something

statement that resonates most with you.

unexpected happens.

I switch up all three statements depending on the thought that I am

Sometimes bad things happen to good people and you have little to no

experiencing:

control over what occurs.

• This thought it hurting me.

There are times that try you to your very core and push you to your limits.

• I am the light.

Times that question your purpose in life and your faith in God. Times where

• I am choosing love today.

the pain is insurmountable and you have nowhere left to turn.

Focusing on the negative is a trauma response and habit that you have

During these times, you need to hold onto your inner light the most. Hold

cultivated over the years. Learning to be conscious about leaning into the

onto the tiny fragments of hope, love, and faith within yourself.

bright side of life, even when darkness prevails, is key to breaking this

When you find yourself in a distressing time, you have a choice. A choice

subconscious habit.

to lean into the negative or positive side of the “what if coin.”

I’m not going to sugar coat it; it takes repetition and effort to break a habit

The negative side of the what if coin will lead you to overthink a situation,

but it is doable. As much as you want to hold onto that intrusive thought,

have anxious or catastrophic thoughts, and keep you stuck. You will most

you must let it go. It has no business being in your life. It will only snowball

likely make decisions from a cloudy, emotional and reactive space and not

and create more darkness.

a healthy, cognitive one.

I know you are resilient, brave, and courageous. You CAN do this! Take

However, the positive side of the what if coin will allow you to process

baby steps and let light lead the way.

the situation, come up with a clear plan of action, and calm your nervous

As Martin Luther King, Jr. once said, "Darkness cannot drive out darkness,

system down so that you can appropriately rationalize what is happening.

only light can do that. Hate cannot drive out hate, only love can do that."

I’m not saying every day is going to be rainbows and bunnies. Again, this

Strength to Love, 1963.

is life and sometimes life has a different plan in mind for you.

Here is to YOU, a bright source of light in this world.

However, it’s what you do with the moments of joy and sadness… praise

For private coaching and to sign-up for our newsletter:

and criticism… elation and deflation… that really defines who you are.

https://snipfeed.co/thebehappyproject. For more positivity, follow

Life is filled with “should haves.” Instead of shoulding all over yourself,

@‌thebehappyproject on Instagram and Facebook.

why not lean into the thought… What if tomorrow is better than today?

I’ve had clients say to me, “Dana-Maxx, there is no proof that tomorrow

Dana-Maxx Pomerantz Mindfulness and Happiness Coach Founder of

will be any better. Most days are so bad for me.” And I say to them, “Well,

The Be Happy Project

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Best Holistic Life March 2024

Gluten-Free

Vegan

Dairy-Free

March's SeasonalRecipes to Help you Live Your Best Life!

MARCH'S SEASONAL RECIPES TO HELP YOU LIVE YOUR BEST LIFE!

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CREAMY ZUCCHINI BLUEBERRY SMOOTHIE Ser ves 2 1 cup frozen blueberries 1/2 medium-sized zucchini, chopped 1 ripe banana 1/2 cup unsweetened almond milk 1/2 cup coconut water 1 tablespoon chia seeds 1 tablespoon almond butter Ice cubes

Directions: If you haven't already, chop the zucchini into smaller pieces. Peel and chop the ripe banana. In a blender, combine the blueberries, chopped zucchini, banana, almond milk, coconut water, chia seeds (if using), and almond butter.

Blend until smooth and creamy. If the smoothie is too thick, you can add more almond milk or coconut water to reach your desired consistency. Pour the smoothie into glasses. If you like, you can add ice cubes for a colder drink.

Garnish with a few whole blueberries or a slice of zucchini on the rim of the glass for a decorative touch. Stir, sip, and enjoy your delicious and nutritious creamy zucchini blueberry smoothie!

GARLIC BUTTER SHRIMP W/ COCONUT MILK Ser ve s 4 8 oz gluten-free rice noodles

1 can (13.5 oz) coconut milk

1 pound large shrimp

2 tablespoons vegan butter

2 tablespoons olive oil

Salt and black pepper to taste

4 cloves garlic, minced

Fresh cilantro, chopped

1 red chili, thinly sliced

Lime wedges, for serving

Directions: Cook the rice noodles according to the package instructions. Drain and set aside. In a large pan, heat olive oil over medium heat. Add minced garlic and sliced chili. Sauté for about 1-2 minutes until fragrant. Add the shrimp to the pan, season with salt and black pepper, and cook for 2-3 minutes on each side or until they turn pink and opaque. Remove the shrimp from the pan and set aside.

In the same pan, add coconut milk and dairy-free margarine. Stir well and let it simmer for 2-3 minutes, allowing the flavors to meld.

Adjust the seasoning with salt and pepper to taste. Add the cooked rice noodles to the pan with the coconut sauce. Toss to coat the noodles evenly. Gently fold in the cooked shrimp, ensuring they are well coated with the sauce. Divide the garlic butter shrimp and coconut milk noodles among serving plates. Garnish with fresh cilantro and serve with lime wedges on the side.

March's SeasonalRecipes to Help you Live Your Best Life!

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STRAWBERRY CINNAMON ROLLS Serve s 1 2 For the Dough:

1 cup fresh strawberries, chopped

Directions:

3 cups gluten-free all-purpose flour

1/4 cup coconut sugar

In a bowl, combine warm almond milk, melted coconut oil, maple syrup, and

1 packet instant yeast

1 teaspoon ground cinnamon

instant yeast. Let it sit for 5-10 minutes until frothy. In a large mixing bowl,

1 cup almond milk, warmed

For the Cream Cheese Frosting:

combine gluten-free flour and salt. Pour the yeast mixture into the flour

1/4 cup coconut oil, melted

1 cup dairy-free cream cheese

and mix until a dough forms. Knead the dough on a floured surface for a few

1/4 cup maple syrup

1/4 cup coconut oil, softened

minutes until smooth. Place the dough back into the bowl, cover it with a

1/2 teaspoon salt

1/4 cup agave nectar

kitchen towel, and let it rise in a warm place for about 1 hour, or until it doubles

For the Filling:

1 teaspoon vanilla extract

in size. Preheat your oven to 350°F (175°C). Roll out the dough on a floured surface into a rectangle.

Spread chopped strawberries evenly over the dough. Mix coconut sugar and cinnamon, then sprinkle it over the strawberries. Roll up the dough tightly from the long side, then slice it into 12 rolls. Place the rolls in a greased baking dish. Bake for 20-25 minutes or until the rolls are golden brown. In a bowl, beat together dairy-free cream cheese, softened coconut oil, maple syrup, and vanilla extract until smooth. Once the rolls have cooled slightly, spread the cream cheese frosting over the top.

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STRAWBERRY CHEESECAKE TRIFLE Se rves 8 2 cups gluten-free graham crackers crushed 1/4 cup melted coconut oil 1/4 cup agave nectar 1 1/2 cups raw cashews soaked 1/2 cup coconut cream 1/4 cup coconut oil, melted 1/4 cup lemon juice 1/4 cup agave nectar 1 teaspoon vanilla extract 2 cups fresh strawberries, sliced Additional fresh strawberries Mint leaves for garnish

Directions: In a bowl, mix the gluten-free graham cracker or oat crumbs with melted coconut oil and maple syrup/agave until well combined and resembling wet sand. In a blender or food processor, combine soaked cashews, coconut cream, melted coconut oil, lemon juice, maple syrup/agave, and vanilla extract. Blend until smooth and creamy. Adjust sweetness if needed. Start by layering a small amount of the crust mixture into the bottom of each serving glass or a large serving bowl. Add a layer of sliced strawberries on top of the crust in each glass/bowl. Spoon a layer of the prepared cheesecake filling over the strawberries. Repeat the layers: crust, strawberries, cheesecake filling, until the glasses/bowl are filled, finishing with a layer of the cheesecake mixture on top. Place the assembled trifles in the refrigerator to chill for at least 1-2 hours or until set. Before serving, garnish the trifles with additional sliced strawberries and mint leaves if desired.

March's SeasonalRecipes to Help you Live Your Best Life!

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RASPBERRY LEMON CAKE Se rves 1 2 For the Cake:

1/4 teaspoon salt

Directions:

1 1/2 cups almond flour

For the Raspberry Layer:

Preheat your oven to 350°F (175°C). Grease a 9x13-inch baking dish or line

1/2 cup coconut flour

2 cups fresh raspberries

it with parchment paper. In a large mixing bowl, combine the almond flour,

1/2 cup agave nectar

1 tablespoon agave nectar

coconut flour, lemon zest, lemon juice, maple syrup (or agave), unsweetened

Zest of 2 lemons

For the Custard Topping:

applesauce, almond milk, baking powder, baking soda, and salt. Mix until well

1/4 cup lemon juice

1 can full-fat coconut milk, chilled

combined. In a separate bowl, lightly mash the raspberries with a fork and

1/2 cup unsweetened applesauce

1/4 cup agave nectar

mix them with 1 tablespoon of maple syrup or agave. Spread the cake batter

1/3 cup almond milk

Zest of 1 lemon

evenly into the prepared baking dish. Top the batter with the mashed rasp-

1 teaspoon baking powder

1 teaspoon vanilla extract

berry mixture, distributing it evenly over the cake batter.

1/2 teaspoon baking soda

Place the cake in the preheated oven and bake for about 25-30 minutes, or until the cake is golden brown and a toothpick inserted into the center comes out clean. While the cake is baking, prepare the custard topping. Open the chilled coconut milk can and scoop out the solid coconut cream into a mixing bowl, leaving behind the liquid (save it for another use). Add maple syrup (or agave), lemon zest, and vanilla extract to the coconut cream. Using a hand mixer or whisk, beat until smooth and creamy. Once the cake is baked and cooled, spread the prepared coconut custard evenly over the top of the cake.

March's SeasonalRecipes to Help you Live Your Best Life!

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SALMON W/BEETROOT PUREE Se rve s 4 Salt and pepper to taste

Directions:

4 salmon fillets

1/4 cup vegetable broth

In a saucepan, heat olive oil over medium heat. Add minced garlic and sauté for

Salt and pepper to taste

For the Cream Sauce:

1-2 minutes until fragrant. Add chopped beetroots, salt, and pepper. Cook for

1 tablespoon olive oil

1 cup canned coconut milk (full fat)

5 minutes, stirring occasionally. Pour in vegetable broth or water, cover, and

For the Beetroot Puree:

1 tablespoon Dijon mustard

simmer for about 15-20 minutes or until the beetroots are tender. Transfer

2 medium-sized beetroots, chopped

1 tablespoon lemon juice

the mixture to a blender or food processor and blend until smooth. Adjust

2 cloves garlic, minced

Salt and pepper to taste

seasoning if necessary. Season the salmon fillets with salt and pepper. In a

1 tablespoon olive oil

Fresh dill for garnish

skillet, heat olive oil over medium-high heat. Place the salmon fillets skin-side

For the Salmon:

down and cook for 3-4 minutes on each side or until cooked to your liking. In a small saucepan, combine coconut milk, Dijon mustard, and lemon juice. Heat over medium heat until warmed through. Season with salt and pepper. Adjust the seasoning to your taste. Spoon a generous amount of beetroot puree onto each plate. Place a cooked salmon fillet on top of the puree. Drizzle the coconut cream sauce over the salmon. Garnish with fresh dill, if desired. Serve the salmon with beetroot puree and cream sauce immediately. Enjoy your healthy and flavorful meal!

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VEGETARIAN PALAK PANEER Se rves 4 For the Tofu Paneer:

1-inch ginger, grated

Directions:

1 block extra-firm tofu, cubed

1 green chili, chopped

In a bowl, toss cubed tofu with olive oil, turmeric powder, garam masala, salt,

1 tablespoon olive oil

1 teaspoon cumin seeds

and pepper. Heat a pan over medium heat and cook the tofu until golden

1 teaspoon turmeric powder

1 teaspoon coriander powder

brown on all sides. Set aside. In the same pan, add 1 tablespoon of olive oil.

1 teaspoon garam masala

1 teaspoon cumin powder

Add cumin seeds and let them splutter. Add chopped onions and sauté until

Salt and pepper to taste

1/2 teaspoon turmeric powder

translucent. Add minced garlic, grated ginger, and chopped green chili. Sauté

For the Palak Sauce:

1/2 teaspoon red chili powder

for another minute. Add chopped tomatoes and cook until they become soft

1 bunch fresh spinach, chopped

Salt to taste

and the oil starts to separate. Stir in coriander powder, cumin powder, turmeric

1 large onion, finely chopped

2 tablespoons olive oil

powder, red chili powder, and salt. Cook for 2-3 minutes. Add chopped spinach

3 tomatoes, chopped

1/2 cup coconut milk

and cook until wilted. Allow the mixture to cool slightly, then transfer it to

4 cloves garlic, minced

a blender. Blend until smooth. Return the blended mixture to the pan and heat over medium heat. Stir in coconut milk and mix well. Add the cooked tofu paneer to the spinach mixture and let it simmer for a few minutes until everything is heated through. Serve Vegan Palak Paneer over rice or with gluten-free naan. Enjoy your healthy and delicious meal!

March's SeasonalRecipes to Help you Live Your Best Life!

SPRING PEA SPINACH SALAD Glute n - Fre e , Dair y- Free, Ser ves 4 For the Salad:

For the Honey Mustard Vinai-

4 cups fresh spinach leaves, washed

grette:

1 cup green beans, blanched

3 tablespoons olive oil

1 cup peas, fresh

1 tablespoon Dijon mustard

4 soft-boiled eggs, peeled and halved 1 tablespoon honey 1/4 cup sliced almonds, toasted

1 tablespoon apple cider vinegar

Salt and pepper, to taste

Salt and pepper, to taste

Directions: In a large salad bowl, combine the fresh spinach, blanched green beans, and peas. Prepare soft-boiled eggs by bringing a pot of water to a gentle boil. Carefully add the eggs and simmer for about 4-5 minutes. Transfer the eggs to cold water to stop the cooking process, then peel and halve them. In a small bowl, whisk together olive oil, Dijon mustard, honey or maple syrup, apple cider vinegar, salt, and pepper until well combined. Drizzle the honey mustard vinaigrette over the salad and toss gently to coat the ingredients evenly. Arrange the soft-boiled egg halves on top of the salad. Sprinkle with sliced almonds for added crunch if desired. Season with salt and pepper to taste. Divide the salad among four plates.

CARROT CELERY SOUP Serve s 4 1 tablespoon olive oil

6 cups vegetable broth

1 onion, chopped

1 teaspoon ground cumin

3 cloves garlic, minced

1/2 teaspoon ground coriander

4 cups carrots, peeled and sliced

Salt and pepper, to taste

3 cups celery, chopped

Fresh parsley, chopped, for garnish

1 medium potato, peeled and diced

Directions: In a large pot, heat olive oil over medium heat. Add chopped onions and garlic.

Sauté until onions are translucent. Add sliced carrots, chopped celery, and diced potato to the pot. Cook for 5-7 minutes, stirring occasionally. Pour in the vegetable broth, ground cumin, and ground coriander. Bring the mixture to a boil. Reduce heat to low, cover the pot, and let the soup simmer for about 15-20 minutes or until the vegetables are tender. Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth. Be cautious when blending hot liquids. Season the soup with salt and pepper according to your taste. Stir well. Garnish with chopped fresh parsley, if desired. Ladle the soup into bowls and serve hot.

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SPICY CHICKEN YUM YUM RICE BOWL Se rves 4 For the Spicy Chicken:

1 tablespoon sriracha sauce

Directions:

1 pound boneless, skinless chicken 1 tablespoon agave nectar

In a bowl, combine soy sauce, sriracha, maple syrup, garlic powder, ground

breasts, cubed

1 teaspoon rice vinegar

ginger, salt, and pepper. Add the chicken pieces and let them marinate for

2 tablespoons tamari

1/2 teaspoon garlic powder

at least 15 minutes. Heat olive oil in a skillet over medium heat. Cook the

1 tablespoon sriracha sauce

Salt to taste

marinated chicken until fully cooked and slightly caramelized. Set aside. In a

1 tablespoon agave nectar

For the Rice Bowl:

small bowl, whisk together dairy-free mayonnaise, sriracha, maple syrup, rice

1 teaspoon garlic powder

2 cups cooked brown rice

vinegar, garlic powder, and salt. Adjust the seasoning to your liking. Divide

1 teaspoon ground ginger

1 cup shredded carrots

the cooked rice or quinoa among four bowls. Top each bowl with the cooked

Salt and pepper to taste

1 cup cucumber, thinly sliced

spicy chicken, shredded carrots, sliced cucumber, and avocado. Drizzle the

1 tablespoon olive oil for cooking

1 avocado, sliced

yum yum sauce over the rice bowls. Garnish with sesame seeds and chopped

For the Yum Yum Sauce:

Sesame seeds and chopped green

green onions. Serve immediately, and enjoy your healthy and flavorful Spicy

1/2 cup dairy-free mayonnaise

onions

Chicken Yum Yum Rice Bowl!

March's SeasonalRecipes to Help you Live Your Best Life!

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BANANA CARAMEL CUPCAKES Serve s 1 2 1/2 teaspoon baking soda

Directions:

2 ripe bananas, mashed

1/4 teaspoon salt

Preheat your oven to 350°F (175°C). Line a muffin tin with cupcake liners.

1/3 cup melted coconut oil

For the Caramel Cream Cheese

In a mixing bowl, whisk together mashed bananas, melted coconut oil, coco-

1/2 cup coconut sugar

Frosting:

nut sugar, eggs, and vanilla extract until well combined. In a separate bowl,

2 eggs

1/2 cup dairy-free cream cheese

sift together the gluten-free flour, baking powder, baking soda, and salt.

1 teaspoon vanilla extract

For the Cupcakes:

1/4 cup vegan butter, softened

Gradually add the dry ingredients to the wet ingredients, stirring until just

1 1/2 cups gluten-free all-purpose 1/4 cup coconut caramel sauce

combined. Be careful not to overmix. Spoon the batter into the prepared

flour

2 cups powdered sugar

cupcake liners, filling each about 2/3 full. Place the muffin tin in the preheated

1 teaspoon baking powder

1 teaspoon vanilla extract

oven and bake for 18-20 minutes or until a toothpick inserted into the center comes out clean. Allow the cupcakes to cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely before frosting. In a mixing bowl, beat dairy-free cream cheese and vegan butter until creamy. Add coconut caramel sauce, powdered sugar, and vanilla extract. Beat until smooth and fluffy. Once the cupcakes are completely cooled, frost them generously with the caramel cream cheese frosting. Drizzle a little extra caramel sauce on top of the frosted cupcakes for added flavor and decoration.

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CHICKEN ARUGULA STRAWBERRY SALAD Ser ves 4 For the Salad: 2 boneless, skinless chicken breasts, grilled and sliced 8 cups arugula 2 cups fresh strawberries, hulled and sliced 1/2 cup sliced almonds, toasted 1 avocado, sliced 1/4 cup red onion, thinly sliced

For the Strawberry Vinaigrette: 1 cup fresh strawberries, hulled 1/4 cup balsamic vinegar 1/4 cup extra-virgin olive oil 1 tablespoon maple syrup or agave nectar Salt and pepper, to taste

Directions: Season the chicken breasts with salt and pepper. Grill until fully cooked, then slice into thin strips. In a large bowl, combine the arugula, sliced strawberries,

toasted

almonds,

avocado slices, and red onion. In a blender, combine the fresh strawberries, balsamic vinegar, olive oil, maple syrup or agave nectar, salt, and pepper. Blend until smooth.

Drizzle the strawberry vinaigrette over the salad and toss gently to coat the ingredients evenly. Top the salad with the grilled chicken slices. Divide the salad among four plates.

March's SeasonalRecipes to Help you Live Your Best Life!

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GRILLED LEMON RICOTTA PIZZA Se rve s 8 For the Gluten-Free Pizza Crust: Zest of 1 lemon

Directions:

2 cups gluten-free all-purpose flour

2 tablespoons lemon juice

In a large bowl, whisk together gluten-free flour, baking powder,

1 teaspoon baking powder

2 tablespoons olive oil

and salt. Add milk and olive oil to the dry ingredients. Mix until a

1/2 teaspoon salt

2 cloves garlic, minced

dough forms. Divide the dough into 8 equal portions and shape

1 cup coconut milk

Salt and pepper to taste

each into a ball. On a lightly floured surface or between two

2 tablespoons olive oil

1 cup lemons, sliced

sheets of parchment paper, roll out each dough ball into a thin

For the Toppings:

1 cup baby spinach leaves

round crust. Preheat your grill to medium-high heat. Place the

1 cup vegan ricotta cheese

Red pepper flakes

rolled-out pizza crusts directly on the preheated grill. Cook for 2-3 minutes per side or until they have grill marks and are cooked through. In a bowl, mix vegan ricotta cheese, lemon zest, lemon juice, olive oil, minced garlic, salt, and pepper. Spread the lemon ricotta mixture over each grilled pizza crust. Top with lemon slices and baby spinach. Place the topped pizzas back on the grill for 2-3 minutes, or until the vegan ricotta is slightly melted, and the toppings are heated through. Remove from the grill, sprinkle with red pepper flakes if desired, and serve immediately.

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CHERRY BREAKFAST BARS Serves 1 2 For the Base and Topping: 2 cups gluten-free oats 1 cup almond flour 1/2 cup coconut oil, melted 1/3 cup agave nectar 1/2 teaspoon vanilla extract 1/4 teaspoon salt

For the Cherry Filling: 2 cups fresh cherries, pitted, halved 2 tablespoons agave nectar 1 tablespoon chia seeds 1 tablespoon lemon juice

Directions: Preheat your oven to 350°F (175°C). Grease or line a 9x9-inch baking dish with parchment paper. In a saucepan, combine cherries, maple syrup or agave nectar, chia seeds, and lemon juice. Cook over medium heat, stirring frequently, until the cherries break down and the mixture thickens (about 8-10 minutes). Remove from heat and let it cool. In a large bowl, combine gluten-free oats, almond flour, melted coconut oil, maple syrup or agave nectar, vanilla extract, and salt.

Mix until everything is well combined. Press two-thirds of the oat mixture into the bottom of the prepared baking dish to form the base.

Spread the cherry filling evenly over the oat base. Sprinkle the remaining oat mixture over the cherry filling as the topping. Bake in the preheated oven for 25-30 minutes or until the top is golden brown. Allow the bars to cool completely in the baking dish before slicing into squares.

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CHOCOLATE CHIP RASPBERRY OATMEAL COOKIES Ser ves 1 2 2 cups rolled oats gluten-free

1/2 teaspoon cinnamon

1 ripe banana

1/4 teaspoon salt

1/2 cup almond butter

1/2 cup fresh raspberries

1/4 cup maple syrup

1/3 cup dairy-free chocolate chips

1 teaspoon vanilla extract

Directions: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper. In a blender or food processor, blend the rolled oats until they form a fine flour-like consistency. In a mixing bowl, mash the ripe banana. Add almond butter, maple syrup, vanilla extract, cinnamon, and salt. Mix until well combined. Stir the blended oats into the wet mixture until you get a consistent dough-like texture. Gently fold in the fresh raspberries and chocolate chips, being careful not to break the raspberries too much. Scoop about 1 1/2 tablespoons of dough and place them on the prepared baking sheet. Flatten them slightly with your palm or a fork. Bake the cookies in the preheated oven for 12-15 minutes or until they turn golden around the edges. Remove the cookies from the oven and allow them to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

SPICY CHERRY ADRENAL LIMEAIDE Serve 2 1 cup fresh cherries, pitted

1/4

2 limes, juiced

pepper

teaspoon

2 cups cold water

Ice cubes

cayenne

1-2 tablespoons agave nectar Fresh mint leaves for garnish

Directions: If using fresh cherries, remove the pits. If using frozen cherries, ensure they are thawed. Roll the limes on the countertop to release more juice. Cut in half and juice them.

In a blender, combine the pitted cherries, lime juice, cold water, maple syrup or agave nectar, and cayenne pepper.

Blend the mixture until smooth. If you prefer a smoother texture, you can strain the mixture using a fine mesh sieve or cheesecloth to remove pulp. Taste the limeade and adjust the sweetness and spiciness according to your preference.

Add more sweetener or cayenne pepper if needed. Place the limeade in the refrigerator to chill for about 30 minutes or longer. Fill glasses with ice cubes and pour the spicy cherry adrenal limeade over the ice. Garnish with fresh mint leaves if desired. Stir and enjoy your refreshing and spicy cherry adrenal limeade!

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UNLEASH YOUR SOUL GIFTS TO MANIFEST AN ABUNDANT LIFE

BY PAT T Y O L I V E R

There are no accidents, and your existence is not random. You are important,

Here are some questions to ask yourself to help discover your soul gifts:

and the world needs your gifts and talents right now, in this moment in linear

1. Describe activities that make you feel happy and fulfilled.

time on earth. You are exactly where you should be!

2. What would you spend your life doing if time and money were not an

In my 14 years as an energy healer, I can tell you through my work in the

issue?

Akashic Records that the soul chooses to incarnate to experience itself as a

3. What values and principles guide your life and your decisions?

creator in the physical realm. The soul creates – or manifests – through free

4. What challenges have you faced and how have you overcome them?

will. Manifestation is done through energy, frequency, and vibrational align-

5. Name at least three abilities you have that come easy to you.

ment to either the positive aspects of life or the negative aspects of life. It’s

When you put together your answers to these questions, you should see a

entirely up to the physical personality that the soul expresses itself through

collection of attributes and inspirations that can be combined to describe your

as to which aspect he or she will manifest. This puts the responsibility for

soul gifts. Remember, your soul gifts may not always be things you enjoy but

happiness and success solely in the hands of the individual and no one else.

rather things that simply come easy or naturally to you. This may cause you to

This means that every thought you have, every emotion you express and every

overlook your untapped potential! When you choose to use what comes easy

action you take has a frequency and vibration to it, and you are always mani-

and naturally to you, life becomes more of a flow. And, when you’re in flow,

festing something as a result. But we rarely make the connection between

so too shall be your abundance!

what we say, feel, and do and what shows up in our lives. This is a very passive

Tony Robbins calls this your nature: “When you align with your nature you will

approach to life that many people take. Author and speaker John Maxwell has

eliminate stress, be more fulfilled, and more effective.” Unfortunately, most

said “Most people don’t lead their life. They accept their life.” He essentially

of us have ego involved because of conditioning from society or family. We

said that most people go through life and wait to see what shows up for them,

think that we should be doing something specific or what other people want

rather than actively and intentionally creating it. When we wake up to the fact

or expect of us, rather than using natural abilities that create fulfillment. “In

that we really do have that much power, it can be life-altering! It’s also a rare

the end,” he continues, “making money or playing a certain role won’t fulfill

opportunity that no other dimension provides.

you. It’s aligning with your nature.”

You become a conscious manifestor when you tap into your unlimited potential

After doing hundreds of individual Akashic readings and clearings over the

for abundance by making purposeful choices to lead your life in a positive

years, I have found that soul gifts tend to fall into 4 main categories.

direction. It begins by discovering what your soul gifts and talents are so you

Here is a brief description of each category:

can use them to create joy and fulfillment, manifesting results of similar

6. Teacher/Advisor – these are truth-seekers who are grounded, practical,

vibration. Every soul has been blessed with gifts and talents to draw from in

and analytical in their approach to life. They are good communicators

any way they choose to create their abundance during their incarnation. This

whom others seek out for counsel, education, or advice.

is the basis behind the Karmic Law of Significance and Inspiration, part of my

7. Visionary/Leader – These are change-makers and influencers who create

new online course on manifesting through karma and universal law. This law

community and get others on board with their visions and ideas. They have

states that you are significant and have incarnated at the perfect time on earth

lots of willpower and are not easily discouraged.

to contribute your gifts for the collective to benefit from. When you do, you

8. Expressionist/Creator – These are the builders of the world, whether it

receive abundance in return. One way to discover your soul gifts and talents

be through brands, wealth, or artistic self-expression. They are creative,

is to follow your inspirations without judgment.

innovative, and think outside the box.

U n l e a s h Y o u r S o u l G i f t s t o M a n i f e s t a n Abu n d a n t L i f e

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9. Sensitive/Feeler – These are the compassionate, empathetic givers of the

their archetype, and that was because they were very disconnected from them-

world. Their first instincts are to help, heal, nourish, and support other

selves due mainly to people-pleasing and seeking approval from others rather

living beings.

than being their divine self.

I refer to these as Manifesting Archetypes because each has a unique blend

You can take the Manifesting Archetype quiz on my website and I will send

of characteristics and attributes that represent that particular archetype.

you information not only on the best way to use your soul gifts but also on

When we embody our manifesting archetype and take aligned action, we lean

the blind spots each archetype tends to have. Knowledge is power, and you

into what comes naturally to us which creates flow. This in turn can make

can use it to either create your misery or your happiness. My hope is that you

the manifesting process easier and more powerful. Can you be more than one

will use your soul gifts to consciously and purposefully manifest an amazing

archetype? Yes, but there is only one that will be your primary archetype that

life of your dreams!

you want to lead with at all times.

Take Patty’s fun quiz! http://www.pattyoliver.com/quiz

I created a fun quiz to help my clients learn their manifesting archetype and every time without fail, their quiz results mirrored the attributes I found in

Soul Empowerment Guided Meditation and 12 Printable Affirmation Cards,

their Akashic Record. However, once in a while a client would not recognize

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

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Zen in T en : M ind f u l ness f or M odern Li f e

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ZEN IN TEN: MINDFULNESS FOR MODERN LIFE

BY JULIE MICHELSON Picture this: you're juggling a million tasks, your phone's buzzing non-stop,

through your mouth. Breathe like you are inflating a balloon of calmness.

and your mind's racing like a Formula 1 car. Sound familiar? I'm here to toss

Body Scan: Take a few minutes to mentally scan your body from head to toe,

you a lifeline in this sea of chaos. As a functional medicine health coach, I've

noting any areas of tension or discomfort without judgment. Let that tension

helped many busy high achievers navigate these waters and have a treasure

fade away.

chest of mindfulness gems. Ready to dive in? Let's turn your daily grind into

Sensory Snapshot: Engage your senses fully in an everyday activity, like hand-

a joyride of mindfulness!

washing, focusing on the scent of the soap, the temperature of the water, and

Understanding Mindfulness

the sensation of your hands rubbing together.

Mindfulness isn't just fancy jargon; it's your secret superpower waiting to

Gratitude Scavenger Hunt: Transform your daily routine into a treasure hunt

be unleashed. It's a state of active, open attention to the present, where you

for joy! Pick three things that spark gratitude in you – maybe it's the cheeky

observe your thoughts and feelings without judgment. Imagine being a Jedi of

smile of your pet, the superhero-like strength of your morning coffee, or the

your mind – feeling the force of the present moment. It's not rocket science;

heroic sun battling through clouds to say hello. Each time you spot your grati-

it's simply being here, right now, fully tuned in. We understand that the mind

tude gems do a mini celebration – a smile, a nod, or even a happy dance. You're

and body are deeply interconnected in functional medicine. Research has

not just acknowledging the good stuff but throwing a mini-party for positivity!

shown that mindfulness can positively impact physical health, reduce stress,

Color Quest: Select a color at the beginning of your day and make it your goal

enhance immune function, and improve mental clarity.

to notice whenever it appears in your surroundings. Maybe it's the fiery red

Mindfulness Myths Busted

of a sports car zooming by, the tranquil blue of the sky, or the lush green of a

The most common barrier to practicing mindfulness is the misconception

plant peeking out from a balcony. Each sighting is not just a visual treat; it's

that it requires dedicated time and a perfect setting. You don't need to be a Zen

your cue to take a deep, life-affirming breath, anchoring you back to the now.

master or have oodles of spare time! Mindfulness isn't about sitting cross-

It's a game, it's a quest, it's your playful path to mindfulness!

legged for hours in a Himalayan cave (though that does sound cool). It's about

Grow Your Mindful Muscles

making your everyday moments the stage for your mindfulness show.

Start small, think big. Even a minute a day can turbocharge your mindfulness

Everyday Mindfulness: Your Life, the Mindful Way

journey. Make it fun – challenge yourself to a week of mindful coffee sipping

Practicing mindfulness throughout your day can turn the mundane into the

or teeth brushing. Small steps lead to giant leaps in your mindful mission. Add

magical! Traffic jam? Consciously breathe deeply while you wait. Eating?

another once you have seamlessly added a practice into your daily routine. One

Transform every bite into a sensory fiesta by paying full attention to the

step at a time for the win!

flavors and textures of your food. Walking? Transform your walk into a mind-

Mindfulness is an accessible tool that can improve your mental and physical

ful exercise by focusing on the sensation of your feet touching the ground.

health. It becomes a vital practice for maintaining balance and well-being

These aren't chores; they're chances to check in with your fabulous self. These

as we navigate our busy lives. I encourage you to start small, be patient with

small practices help bring your attention back to the present moment, offering

yourself, make it fun, and observe how even brief moments of mindfulness

a break from the stress of a busy day and increasing your resilience.

can bring about positive changes in your life. Remember, the journey to mind-

Quick-Fire Mindfulness Exercises

fulness is as important as the destination.

Focused Breathing Bonanza: Pay attention to your breath for one minute.

Inhale deeply through your nose, feeling your belly expand, and exhale slowly

Connect wtih Julie: https://navigatewellness.health/

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DISCERNING YOUR INTUITIVE HITS

BY PEGGY ROMETO

Have you ever had an intuitive hit that feels like you're making it all up?

discernment. I have helped thousands of people get their pressing questions

Is it really going to happen as the flash in your mind says it is… or is it just

answered or teach them how to create and interpret intuitive hits. I believe

wishful thinking? How can you tell the difference when it’s your ego and

everyone is capable of receiving and discerning intuitive information, and

when it’s the truth?

most are already doing it, albeit they may be unaware.

Intuitive hits are something that we all experience. Many have come to real-

All intuitive information comes through your physical body. When you slow

ize how important they are in life. Most people have had at least one of these

things down, it becomes very simple. Let’s start by discerning the difference

moments when information appears out of nowhere; it may have been about

between an intuitive truth and a lie and where to locate each within your

a career move, or an urge to call a family member, or an important prompt

body.

to see a doctor, suffice to say they are poignant and unforgettable. Maybe

Say your full birth name out loud three times. Each time you speak, notice

one of those moments is coming to mind for you now?

how it feels in your body, where it’s located, and the sound of your voice as

You may have received it through a dream or in the form of a vision, a clear

you are saying it. This is where the truth resonates in your body. Try it now.

voice, or a feeling causing your hair to stand on end with “goose bumps''.

Next, use a fake name, such as Gigi Petal Jones, or a fake name of your choice,

And for some, it was just a “knowing”. You don’t know how you know, but

and repeat it out loud three times. Taking note of how it feels in your body,

you just know. You don’t have any proof or evidence, but somehow at that

the sound and pitch of your voice, and where it is coming from within your

moment, you knew the answer to your question.

body. Try it now.

All of these descriptions are what I call “intuitive hits”. Intuitive hits are

Now you’ve located the lie.

brilliant flashes of insight providing you with important information. Infor-

You may also notice as you speak out loud a truth feels expansive in your

mation that can catapult your life in a new direction or confirm the direction

core, as if there is an opening, where a lie you may feel like you're being

you're heading. Information that can awaken you to a deeper spiritual sense

squeezed.

or provide you with healing. Intuitive insights all come from the same place

Now compare the two and pay close attention to their differences. Repeat the

but are experienced differently than through our creative process where our

exercise as many times as needed to get an accurate sense of the difference.

ego is intimately involved.

Sometimes it's subtle, but there is a difference!

Did you know that your ego can hijack your intuitive

Generally, with a lie, most people find their voice is higher pitched and is

information?

located in their upper chest or throat. And their truth is spoken in a more

This occurs because intuitive or psychic information comes from the energy

solid voice and felt lower in their heart or gut.

field of the person asking the question. Without training in these subtle

For those of you knowers (clairgustance), the difference may be very subtle.

realms, you can inadvertently pick up your ego’s desire and feed it back to

In which case, more practice helps, as well as really relying on that part of

you as the truth.

yourself that just knows. I actually call this part your Divine Knower as it

We do this with our intuitive hits by interpreting our projection of our ego’s

encapsulates all of the psychic senses and overrides them through the body.

wants and desires as the truth. There are times when our ego and the intu-

This is why true “gut instincts” people seem to have the edge in life.

itive truth are the same, but I’m talking about the times when your strong

Next time you get an intuitive hit, speak it out loud. As you speak, notice

ego desires can hijack that information. Which is why I always say everyone,

where it lands in your body. If your voice is higher and flighty or you're

including myself, can make these types of mistakes. No one is ever 100%

feeling constriction, it's more likely coming from your ego’s wish. And if

accurate at all times. That's why I teach discernment as one of the most

it’s more solid and sturdy or expansive, you're receiving a true intuitive hit.

important things you can know in life!

Over time you’ll learn to trust it even more!

I have been a practicing intuitive healer for 25 years and an expert in

Connect with Peggy: https://linktr.ee/peggyrometo

Discerning Your Intuitive Hits

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Yo u r Pa i n A lw ays H a s a P u r p o s e

YOUR PAIN ALWAYS HAS A PURPOSE

BY MIKE DIAMOND

A lot of people talk about finding their life purpose after suffering

a VH1 pilot with me about my insane, unstable debaucherous life.

a painful life experience or a NDE (A Near Death Experience). To

Scott only had a small part in the pilot but his involvement was

be completely honest with you I never really gave much thought

significant. The show was going to be called “DIVE,” the basic

to the idea or concept. But that all changed when I realized I

premise of the show was simple. Let’s document the life of an

had climbed the wrong mountain of success to try and hide the

out of control Aussie owning a rock bar with one of the biggest

emptiness I was feeling deep in my soul. From an outsider's view

rockstars in the world and watch him unravel and implode. I was

I probably looked like i had a dream life.

completely losing my mind and health and was spiritually bank-

I worked at all the hottest night life venues in NYC. I was making

rupt. I was desperate to make change but didn’t know how. On

a ton of money, hung out with all the cool actors, entertainers,

April 16th 2006, a couple of weeks after we wrapped shooting for

sports stars and models, and never paid for anything. I mean for

VH1, I knew it was time to do a 180 in my life.

a kid who grew up in Perth Western Australia and came to Amer-

Scott and I were knee deep in fun and insanity when Mary his

ica with nothing, I was living the American dream or was it an

wife at the time called him and said she had enough of the life

American lie? What most people didn’t know was, I was in a very

he was living, and the call shocked me not Scott sober. I thought

dark lonely place. I was drinking excessively and doing insane

the call from Mary would make Scott change his way but instead

amounts of drugs and had no balance or empowering rituals or

her message hit me hard and I decided my party days were over. I

routines. Every night was complete chaos and madness. I never

called a friend of mine and walked into an AA meeting and never

really thought the wheels would fall off the make-believe delu-

looked back. I have to admit it but I thought I would stop having

sional life I was living but something had to give and I need a sign.

fun being clean and sober but now I realize the fun was just about

Not The Sign I was Expecting.

to begin. See i wasn’t living before i was only feeding my addiction

People love to talk about signs and synchronicities from the

trying to avoid pain and gain pleasure.

universe well mine came out of nowhere. Late one night in the

Things that have changed since I have been sober and lessons I

penthouse suite of a very expensive NYC hotel, I was confronted

have learnt.

with an event that made me hit the pause button and take a long

Scott Weiland passed away in 2015 of an accidental drug overdose.

hard look at who I had become. I was riding high with Scott

My lesson was pretty straightforward. I would be dead as well if I

Weiland who was the leader singer of two superstar bands at the

didn’t make more empowering choices.

time. The Stone Temple Pilots and Velvet Revolver.

I now mentor Scott's son Noah Weiland. By being a good example,

Scott owned a minor stake in a rock bar called Snitch which I was

I have helped Noah when he has struggled with his issues.

a majority partner in. At the time Scott was nice enough to shoot

I ran 30 half marathons in 30 days after stomach surgery in 2017

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and broke a Guiness World Record. Being clean and sober I had the tools to heal

If you try a few of these techniques you will feel a lot better and give yourself

myself and reframe my perspective when I was told I would never run again.

and empowering dose of dopamine, serotonin, oxytocin and endorphins. Side

My Son Orlando was born November 23rd 2017 and was 7 weeks premature.

note if you are struggling with an addiction go online and you will find plenty

Without my sobriety I would have been had the ability to think realistically,

of incredible resources to help you with whatever addiction you may be fight-

rationally and clear with all the setbacks.

ing. Don’t suffer in silence ok.

Life is very complex, complicated and unpredictable. Everyday we are faced

In Closing

with challenges and all handle challenges differently. Over the years I have

We all have a calling in life. Most people won’t understand what we feel, what

found that we all have to face times off loss and the way in which we handle

we think or how we process information. You have to remember your calling

these setbacks makes the difference. Here are a few rituals and routines I have

and my calling isn’t a conference call. It can be lonely at times to follow your

found work for me. Now I’m not saying I can heal you or have any miracle

dreams and that’s ok. You don’t have to go through pain to find your purpose

cures or can get you sober.

or following your calling. It may be a painful realization that you have to do

These rituals have given my clarity when life has thrown me extreme curve balls.

it all alone for awhile but that’s ok. I will tell you this. I’m now on the tv show

1. I Journal my thoughts. Morning and evening and sometimes during the

intervention which airs on the network A & E. The show started shooting back

day if I feel stuck, a disempowering emotion or confused. Journaling allows

when I was shooting my VH1 pilot with Scott Weiland.

me to process any problems I’m having and get clear on my intention.

I was on the wrong path and ignoring my calling and had to change. If anyone

2. I meditate. Mediation and breathe work trains me to observe my thoughts

would have told me I would be on the tv show intervention helping people get

and trains me to calm my mind and emotions. I do ten to twenty minutes

sober I would thought you were insane. Life is very strange but in the end the

daily. Do whatever feels right for you.

universe will guide you. Just surrender and do what feels right even thought

3. I light weights and walk in nature daily. Lifting weights and walking is my

it may seem had. There are no short cuts up the mountain ok. Be kind to be

medicine. You don’t have to overdo it. Be consistent don’t compete ok.

yourself. Your enough! Now go out and live your best life. Oh and don’t forget

4. I eat clean foods. To me food is information for our bodies. It’s important

to have a little fun life is short.

we become aware of what we consume.

5. I read something positive everyday. Reading is information to the brain like food to the body. Remember the old saying information in and information out.

Connect with Mike: https://linktr.ee/dlostcontrol

B OO K A D V ERT

Life coach and television personality Mike Diamond explains his tried-and-true methods for empowerment and offers tools and stories to help you find your purpose and create your ideal future.

“Mike Diamond is more than a writer and teacher—he is a wellness revolutionary and a force for change. A Dose of Positivity is a must-read to fast track your life.”

Kelly Cutrone, founder and CEO of People’s Revolution and New York Times bestselling author

“A Dose of Positivity is a book that will help anyone who feels stuck and needs inspiration and motivation. Mike Diamond’s courage and resilience offers a path forward for all of us. He truly walks the talk and shows us simple, powerful ways to heal and thrive. A Dose of Positivity has the power to transform our individual and collective lives.”

Shauna Shapiro, PhD, author of Good Morning, I Love You: Mindfulness and SelfCompassion to Rewire the Mind

“A Dose of Positivity by Mike Diamond easily describes and outlines how to approach life in a way that creates incredible changes. I found it inspiring, entertaining, and effective.”

Danny Nucci, actor, writer, director, and producer

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MASTERING MICRODOSING: HOW FANTASTIC FUNGI COU LD CH ANGE YOU R LI FE

BY LESLIE DRAFFIN

A breakdown during breaking news…

So, what is microdosing?

The year was 2022. I was at the height of my 15-year TV news

First, it’s important to know microdosing isn’t about getting high.

career. By all accounts, I had ‘made it’.

Instead, microdosing involves ingesting a very small, non-in-

On the outside I looked successful, happy and you’d think my life

toxicating amount of a psychedelic substance. In this case, we’re

was going perfectly. But each night as I anchored the local news

talking about psilocybin, also known as magic mushrooms.

and smiled through the reports of what was often the very worst

Experts say there are at least 180 different strains of psychedelic

day in a person’s life, I was secretly struggling with debilitating

mushrooms in the world, the most familiar being the Psilocybe

anxiety, depression and PTSD.

Cubensis strains from Mexico & Central America.

The pandemic - and the additional trauma I endured by covering

Won’t it make you high?

mass shootings, racial violence and growing global tension - had

Unlike a full dose journey, where you’d possibly hallucinate,

turned the dream job I’d wanted since I was 10… into a nightmare.

see more vivid colors, undergo an out of body experience and be

Finally, on a night in February, I broke down. After a story of child

intoxicated for anywhere from 4-6 hours, microdosing is a prac-

suicide that ripped out my heart, I cried on the air in the middle

tice you can easily incorporate into your daily life. By ingesting

of the 10pm news.

1/10th to 1/20th of a higher ‘full dose’ you can still experience

I knew I needed help. And then I found microdosing.

things like elevated mood, focus and creativity while fulfilling all

I was already in therapy and wanted to find a more holistic

of your responsibilities. Dosing depends on your personal sensi-

approach to solving my mental health challenges. The reports and

tivity, not your size or weight, but the sweet range for most people

research around microdosing psilocybin, more commonly called

seems to be between 50mg and 300mg.

magic mushrooms, not only claimed to help those struggling

How often do you microdose?

mentally like me, but also touted things like improved mood,

The magic of this medicine is you don’t need to microdose daily.

better sex and elevated creativity. But like many people raised in

In fact, our bodies can build up a tolerance making it less potent

the ‘just say no to drugs’ era, I was skeptical.

over time, so experts always recommend you take some days off

Could eating a little bit of mushrooms really make that much

during your practice. Following what's known as a protocol (or

difference in my life? Like a good journalist, I began doing my

schedule) is also highly recommended. This is a way to keep up

research and exploring the fascinating world of fungi.

with how often you’re dosing and allows you to track your results.

M asterin g M icrodosin g : H ow Fantastic F u n g i C o u l d C han g e y o u r Li f e

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Best Holistic Life March 2024

Common microdosing protocols include the Fadiman

with heart problems and people on certain medications.

and Stamets protocol (named after experts in this

If you have questions, it’s always best to speak with

field). The Fadiman protocol recommends microdosing

your medical professional.

once every three days while the Stamets protocol says

What’s the deal with legality?

you can microdosing up to 5 days in a row, then take

While some states in the U.S. and countries across the

at least 2 days off.

world are legalizing and decriminalizing psilocybin,

What might I experience?

using this Earth medicine is still largely illegal. So, it’s

As a certified psychedelic guide, I always say your expe-

important to do your own research and know the risks

rience is unique to YOU because this medicine gives you

based on where you live. The fact is though, millions

what you NEED, not necessarily what you want. From

of people are currently self-medicating and millions

my own experience - and the experiences of my clients

of dollars in research is providing new information on

- microdosing has helped with:

the holistic benefits of psychedelics.

• better mood

… and a breakthrough.

• more focus

So, did taking a little bit of mushrooms REALLY change

• expanded creativity

my life? You bet it did!

• more patience with children

Microdosing ultimately led me to leave my TV news job

• a deeper connection to the divine

in order to save my mental health. It helped me navi-

• more ability to feel pleasure

gate the darkest part of my life and I didn’t do it alone.

• fewer period related issues like cramps & PMS

I had a wonderful coach, along with a great therapist,

Is it safe?

who helped me transform my pain into passion. Now,

Research shows that psilocybin is one of the safest

almost two years later, I’m a certified psychedelic guide

things you can put into your body with very few - if

helping others like me traverse the world of microdos-

any - known side effects. The biggest one for many is

ing in an integrative, somatic and trauma-informed

disrupted sleep. Still, there are some people microdos-

way - so they can go from their own breakdown into

ing might not be for - including those with a personal

their breakthrough.

history of Schizophrenia or Bipolar Disorder, those

Sources: https://pubmed.ncbi.nlm.nih.gov/35166158/ (Psilocybin & Depression Study) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9353971/ (Psilocybin Safety Study) Connect with Leslie: https://linktr.ee/lesliedraffin

ADVERT

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MASTERING COMMUNICATION AND EMOTIONAL INTELLIGENCE: STEP 3 OF THE NLP-POWERED TRANSFORMATION

BY S COT T G AT ES

M asterin g C omm u nication and E motiona l I nte l l i g ence : S tep 3 o f the N L P - P owered T rans f ormation

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Welcome back to my year-long series at Best Holistic Life Magazine on how I use

You can gain insights into others' emotions, thoughts, and motivations by

NLP in my coaching and empowering 12-step program designed for ex-military,

mentally shifting between these positions. This technique is particularly

law enforcement officers, and first responders.

beneficial in resolving conflicts and building stronger relationships. Prac-

In the previous articles, we introduced you to Neuro-Linguistic Programming (NLP)

tice Perceptual Positions in various situations to develop a well-rounded

and explored the first two steps: setting clear goals and self-reflection. Now, let's

understanding of the perspectives involved.

delve into Step 3: "Communication Skills and Emotional Intelligence," where we'll

3. Swish Pattern: Overcoming Negative Emotional Responses

harness the power of NLP to enhance our ability to connect with others and navigate

The Swish Pattern is an effective NLP technique for reprogramming your

our emotions effectively.

mind to replace negative emotional responses with positive ones. This

Effective communication and emotional intelligence are crucial skills in our

technique is valuable in enhancing emotional intelligence by helping you

personal and professional spheres. This step focuses on three distinct NLP tech-

manage and transform your emotional reactions. Do this technique with

niques to help you master these skills and foster positive interactions.

a coach the first handful of times, and then you can do it whenever you

1. NLP Representational Systems: Understanding Different Perspectives

need it. Here's the condensed version so you can understand the concept.

This step is one of my top three. I hope you can learn, practice, implement, and

Identify the Trigger: Recognize the specific situation or stimulus that

master this technique daily. NLP Representational Systems explores how individ-

triggers a negative emotional response.

uals mentally represent and process information through their senses—primarily

Create a Mental Image: Imagine a small, dim image representing the trig-

visual, auditory, kinesthetic, olfactory, and gustatory. Understanding these systems

ger. Simultaneously, create a large, bright, positive image representing

can significantly improve your communication by allowing you to adapt your

the desired emotional response.

language to match the preferred symbolic system of the person you're commu-

Apply the Swish: In your mind, rapidly replace the negative image with

nicating with. Listen for, then speak within their communicational language and

the positive one, making the positive image larger and brighter. Repeat

perspective.

this process multiple times.

• Visual: If someone is primarily visual, they may use phrases like "I see what you

By consistently applying the Swish Pattern, you can rewire your brain's

mean" or "It looks good to me." Tailor your communication to include visual

automatic responses, leading to more positive emotional reactions in

metaphors and descriptions to resonate with them.

challenging situations.

• Auditory: Individuals who are auditory-oriented might say, "That sounds

Conclusion and Invitation to Step 4

great" or "I hear you." Use auditory language to connect with them, such as

So, Step 3: "Communication Skills and Emotional Intelligence," is

emphasizing the importance of a conversation or using musical metaphors.

a pivotal phase in your transformative journey. The NLP techniques

• Kinesthetic: Those who are kinesthetic often express themselves through

explored—Representational Systems, Perceptual Positions, and the Swish

touch and feelings, saying things like "I feel that's the right decision" or "Let's

Pattern—offer powerful tools to enhance your communication skills and

touch base." Incorporate tactile language and concrete examples to effectively

emotional intelligence.

communicate with them, "feel it in your gut."

As I conclude this article, I invite you to join me next month for Step 4:

By being aware of and adapting to different representational systems of our friends,

"Emotional Regulation and Overcoming Trauma." In this step, we will

family, and those we work with. You enhance your ability to connect with others on

delve into advanced NLP techniques to help you manage emotions and

a deeper level, fostering more meaningful and effective communication. This ability

overcome past traumas, providing you with the tools to navigate life's

will make you a better listener, and you'll be able to understand their perspective

challenges more resiliently.

with more depth and clarity. You will also be able to express and communicate

Are you ready to continue the journey of self-discovery and empower-

your perspectives in a way that makes it easier for them to understand. Both will

ment? Join me next month as we explore the profound impact of emotional

feel heard and understood, leading to both sides wanting to find the best possible

regulation and overcoming trauma on your personal and professional life.

solution.

Your resilience is your strength, and you are stronger than you may realize

2. Perceptual Positions: Enhancing Empathy and Understanding

now. Like myself, this magazine's fantastic coaches and experts are here

The Perceptual Positions NLP technique encourages you to view situations from

to guide you toward a more fulfilling future. Join me here next month for

multiple perspectives, fostering empathy and enhancing your understanding of

the next installment of our transformative 12-step program.

others. This technique involves three positions: First Position (Self): See the situation from your perspective.

Second Position (Other): Imagine yourself in the other person's shoes, seeing the problem from their point of view.

Third Position (Observer): Step back and objectively observe the situation from a neutral standpoint.

Connect with Scott: https://taplink.cc/gateswellness

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Best Holistic Life March 2024

4 KEYS TO TRULY HOLISTIC NOURISHMENT

BY A N I TA AVA LO S, C E P C, C H H C, AC E, G F I March is National Nutrition Month, and when it comes to Holistic Nutrition,

birth, an athlete training for a marathon, a single parent who is desperately

there can be a tendency to be highly focused on the nutritional components of

trying to balance the demands of work and home, a night shift worker whose

what we are eating, having it be local and/or organic, and combing the aisles of

workday begins at 2 am, an elderly person who has just transitioned to assisted

our favorite health stores to purchase the most innovative products to enhance

living…these are just a few examples of how vastly different lifestyles and life

our health. We might even spend hours pouring over the latest research to

stages can (and should) impact one’s nutritional choices. Yes, it’s great to be

ensure that we are dialing in “the perfect diet,” only to find that next month or

informed on the latest nutritional insights, but it’s equally important to take

next year, the target has shifted and we have to go back to the drawing board.

into account how (and if) it fits into your body’s needs given your current

While these strategies can serve us to some degree and have good meaning

lifestyle.

intentions, they can also (interestingly enough) leave little room to focus on

THIRD, HONOR YOUR CULTURE AND FAMILY ROOTS

the whole of who we are as eaters and the individualistic, soulful components

All too often, I see nutritional trends villainizing certain foods that are vital

that are equally important when deciding what we put on our plates. In the

components of the nutritional makeup of various ethnicities and cultures.

discipline of Eating Psychology and Mind-Body Nutrition, that which I have

When Paleo went mainstream, it took aim at foods like rice, beans, corn, and

been trained and certified in, we approach nourishment from a slightly differ-

grains, which are pivotal components in the recipes and traditional foods of

ent perspective. While it is loving and kind to feed our bodies the best food we

so many cultures (including mine). This can lead to feelings of shame and

are able to afford and obtain, we also mustn’t forget that true holistic nutrition

guilt around one’s traditional foods, thereby alienating an individual from the

is not a cookie-cutter, one-size fits all approach. Instead, to be truly holistic,

very foods that connect them to home. Once again, holistic means honoring

we must take into account who we are as eaters to decide what is best for our

the whole of who you are.

individual bodies at any given time, and to empower us to be the authority on

There is nothing wrong with deciding, based on the feedback of your body,

our own health.

to eat less or abstain from a certain food that you may have grown up eating

How do we do that? It comes down to learning how to honor the body’s

because it doesn’t make you feel well. But if a food feels good in your body,

wisdom, joy, and our individual stories.

connects you to home and your culture, and warms your heart, that is nourish-

THE FOUR PRINCIPLES

ment. There is wisdom in the traditions of our ancestors and culture, including

FIRST AND FOREMOST, HONOR YOUR DESIRES

the foods that come from them. Give them space on your plate and honor

Even if a particular food or way of eating is making headlines across the holis-

your soul.

tic space (remember kale and quinoa being in everything a few years ago, and

LASTLY, HONOR YOUR BODY’S WISDOM AND DEVELOP BODY TRUST

when Paleo was all anyone could talk about?), if it isn’t something you enjoy

The research on nutrition is ever changing, and if you stick around long

or a way of eating doesn’t allow you to live your life in a way that honors the

enough, you’ll find old trends will often circle back around. Nutritional experts

whole of who you are, it’s probably not for you.

will frequently have vastly contradicting views, each with their compelling

For example, I love traveling to Italy and carrying that experience home with

body of research to prove their nutritional philosophy. While it’s great to

me into my everyday American life. Therefore, a life without bread and the

stay informed and experiment nutritionally, ultimately it comes down to the

occasional Aperol Spritz isn’t going to cut it, and it would feel a bit suffocat-

knowledge and wisdom of your body. Slow down and connect to your body,

ing to stick to a nutritional plan that didn’t allow me these simple pleasures.

noticing how certain foods make you feel. Begin to trust your internal nutri-

By honoring my desires, I am able to have more peace around food and feel

tional expert. Your body’s wisdom is the ultimate authority on what works for

supported, not deprived, in my nourishment.

you and when you might need to adjust.

SECOND, HONOR YOUR STAGE OF LIFE

By honoring the whole of you, you’ll open yourself up to a way of eating that

All too often, we are told a certain way of eating is THE way, yet it doesn’t take

is truly supportive, freeing, pleasurable, and truly holistic.

into account where we are in our lives and what our current life situation is like, thereby failing to really serve us. The needs of a woman who has just given

Connect with Anita: https://linktr.ee/ingomu

4 K e y s t o T r u l y H o l i s t i c N o u r i s hm e n t

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A nxiet y , H ow I t A f f ects Yo u r S l eep, A nd W hat T o D o A bo u t I t

140

ANXIETY, HOW IT AFFECTS YOUR SLEEP, AND WHAT TO DO ABOUT IT

BY D R. TA W N I E We have all had those nights of Monkey Brain, where we have so many racing

Breathing exercises:

thoughts of what happened during the day and what we need to do the next

Rapid breathing from Anxiety will increase the heart rate, but regulating

day, causing prolonged sleep onset and fragmenting it. Insomnia and other

your breaths by taking deep long breaths will help slow your heart rate down

sleep disturbances throw us into the debt of sleep, collecting lost hours of

and help your body relax. A good breathing practice before bed is to breathe

much needed shut down of our minds and bodies. Consequently, this causes a

in through your nose counting to 4. Hold your breath for 7 seconds. Exhale

downward spiral of emotions, responses to daily obligations, and magnifying

through your mouth completely emptying out your lungs (about 8 seconds).

any sensitivities such as PTSD, and Anxiety.

Keep doing this until you feel your body start to relax. For all you book lovers

Poor sleep hygiene can not only worsen anxiety symptoms, it has been proven

out there, a good book on breath work is “Breath, the new Science of Lost

to be a culprit in low REM cycles and nightmares. When life’s distractions

Art,” by James Nestor.

are removed from our space, this allows those with anxiety to engage in the

Meditation:

disorder by reminiscing on those triggers that feed it. When worries are exac-

If you haven’t practiced meditation exercises before, your best bet is using

erbated, it makes falling asleep more difficult and for some, waking up after

guided meditation. This will walk you through the process and allow your

falling asleep and feeling panic like something bad is about to happen. This

body to relax. Not only is this shifting your consciousness, it helps transition

throws the body into a Fight or Flight mode and may increase the heart rate,

you into stage one sleep or NREM 1. This starts to slow down brain activity

produce excess sweat, cause headaches and muscle aches.

as well as muscle activity. Yoga Nidra aka yogic sleep is a practice that helps

As it may be difficult enough for those who suffer from anxiety disorders

guide you to a state between wake and sleep. In this state, a portion of your

to initially fall asleep, moving through the stages of sleep can also be quite

brain waves are alpha, a relatively low frequency (8-13 Hz), compared to beta

the task. Not only has anxiety been proven to shorten REM sleep, but it has

waves at a higher frequency (13-30 Hz). A really cool app for guided meditation

also been shown to reduce Delta sleep, aka Deep sleep. Both of these stages

is called “Calm.”

of sleep have built a reputation for restoring the brain and body. According

Keep a consistent sleep-wake schedule:

to the American Academy of Sleep Medicine, 7 hours of quality sleep is the

Making a nighttime routine will help program your body’s sleep cycle. To

minimum needed to maintain optimal health, and anything less can lead to

help structure this, pick a time you are able to commit to, avoid liquids (this

adverse health effects, such as anxiety and depression or worsen the symptoms

includes water, alcohol, and caffeine), and keep a dark, cool and quiet envi-

if they already exist.

ronment. Staying active and avoiding naps during the day is key.

Anxiety is not only a major stressor on the body; the hormonal response that

Any practice done over a 30 day period becomes an unconscious habit. Try to

triggers cortisol that helps control blood sugar levels, metabolism, water and

avoid watching TV in bed. Although this may help redirect your mind away

salt balance, memory and blood pressure are being affected, a major contrib-

from stressors, it can also be disruptive to sleep onset and may fragment your

utor to our sleep and wake cycle. This can decrease our sleep duration, reduc-

sleep. A good way to track your sleep is with a sleep tracker or Sleep Diary.

ing our REM cycles, leading to a bad pattern in getting quality sleep. Without

Get regular exercise:

proper sleep structure, it makes it more difficult to regulate mood disorders

Daily exercise is not only good for your physical and mental health, it releases

and impairs thinking. Behavioral Medicine has identified this issue, and in

endorphins. Exercise helps raise your core body temperature, which signals

most cases will include sleep journals and/or identifiers that may contribute

the body’s clock to stay awake. After about the 90th minute, the body’s core

to poor sleep that interfere with the progress being made to improve or correct

temperature starts to drop, inducing sleepiness. Although this tool is helpful

the anxiety disorder.

to your sleep, be mindful of your timing, as it can prolong you falling asleep

Trying to correct this issue can be a tedious task, however there are proven

if done too close to bedtime.

methods that can be done at home to help you.

People who practice this routine have also reported better quality sleep, and further research has indicated less sleep complaints and insomnia patients.

A nice tool to monitor your response to this is by using the Eporth Sleepiness Scale or ESS.

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Best Holistic Life March 2024

INSIDE OUT; EMBRACING THE EMOTIONAL ARCHITECTURE OF MOVING ON B Y A Z LY N N B E R R Y

The Polarity of Letting Go

to repeat? Do you propel yourself forward into the unknown of a new

The darkness surrounding me seems to deepen as the outline of the

chapter? When we don't choose to let go, our ego gets entangled trying

wild desert begins to reveal itself in the ambient moon light. Stars

to prove our value. This is the moment when our story should shift

cover the sky like an untamed impressionistic painting. The Milky

to that main character energy, finding ourselves in the midst of the

Way winds across the canvas like a river of light. This all feels as if

inevitable Glow Up. When our love story has left behind bread crumbs

it’s right on top of me. Every sense inside me is lit up with the feeling

in the black forest, how do you move on?

of once unreachable gratitude melting the tension that had held me

Learning to let go is emotional warfare

together like a rag doll. I can finally breathe, I am safe, at home in my

Often when the ego is trapped in a value match our worth becomes

body and I feel so alive.

questioned. Pushing the tendencies of an anxious partner, or people

I didn't think I could feel this electric, like an excited circuit my whole

pleasing fixer, the desire to prove their worth. This my friend creates

being is turned on and turned up. Everything around me is saturated

addiction. This story is not about them, it's about you and the language

in color, texture and depth. Feels like life and everything I desire is

of self love. When our value is involved self love goes from being a

searching for me, magnetic and drawn in. What had I been waiting for?

comfort care routine to the masculine attributes of tough love.

Embracing the inside out.

It's time to get real. If they move on the only option is to stop the firesale

Disassociated, the desire to run away from the truth tends to sit just

on your self worth. Breaking the addiction to bad love requires facing

under the surface. Opening your eyes to the truth creates a rare satu-

the fear of abandonment by writing a better love story for yourself.

ration of color. I had been strangling my authenticity. The neat little

Finding a Path to Freedom

box that kept me so contained had begun to leak. The harder I worked

I'm AzLynn, an Alignment and Embodiment Guide with over 16 years

to suppress, the faster my emotions ran free. I was here but missing

of experience. I've helped People with long-term chronic pain break

in action. The first person that everyone counted on but I couldn’t

free from their patterns. I started as a Neuromuscular Retrainer for

count on myself. Most clients I work with have a part of their self love

accidents and recovery. Later discovered that unresolved pain often

language that gets lost in translation.

comes from emotions trapped in the body, relived by the mind. The

When we suppress our needs and authenticity, the body gets bound

path to freedom involves re-educating the body and mind back into

with tension as small acts become very real moments of self aban-

unity, facing discomfort and turning weaknesses into strengths. All

donment. I didn't used to see things this way. I thought I was being a

negative emotions are just messages showing us what has gone by

good person, prioritizing others, caring for my community but as time

under the radar and fawning or people pleasing is the backdoor to self

went on I realized I was not showing up for myself when it counted

abandonment especially in love.

and this became physical pain.

Breaking the addiction to unhealthy love

A people pleaser's guide to facing abandonment.

As love wanes away at the end of a relationship the desire to fix it can

There is a science to letting go, a lesson that was hard learned for me

leave you feeling stuck in a toxic cycle reinforcing the love addiction.

and many others. Letting go and moving on has a strange polarity to

It's crucial to shift focus gradually from what the other person wants

it. Time feels like it is bending and you are speeding through a universe

and how to fix things; to what you want now.

of possibilities all trying to converge in one location.

Reorienting your center back to yourself becomes essential.

The infinite potential of the path you're about to choose seems to

Here are three ways to transform your emotional architecture and

present every option. Do you stay in the past and invite the same lesson

break the cycle.

I n s i d e Ou t ; Emb r a c i n g t h e Em o t i o n a l A r c h i t e c t u r e o f M o v i n g O n

1: Step Into Your Own spotlight. Create a mini bucket list of achievable activities hindered by your previous partner's disinterest. Schedule a weekly solo date night to check off items on the list. This routine can replace ruminating on the future with excitement, injecting fresh desire and passion into your life.

2: Reclaim Your Energy. It takes less than 30 seconds for a thought to produce an emotion. When we experience recycled emotions we unconsciously feed our energy and effort to the other person. This places them on a pedestal and feeds an addiction to a biochemical attachment.

When they come to mind, simply rewind, back to just before you thought of them. With a deep sigh, release the tension. This releases the building energy, signaling the body that you are safe versus ramping up the adrenaline.

3: Write & Release. In a letter, write down anything left unsaid. This is one of my favorite things because the body does not know the difference between reality and the mind's eye. If you can feel your thoughts, you are living it. Keep the letter with you rereading it or adding to it until the next full moon. Give yourself time to grieve and on the full moon commit to moving on, then burn or bury the letter.

As you contemplate your path to freedom, consider these transformative steps. This truly is just the beginning of a profound exploration. If you hunger for more insights on breaking the addiction to unhealthy love and rewriting your love story, join me in a deeper conversation by following the link or QR code.

Together, let's unravel the many layers to emotional liberation and pave the way to a brighter, more authentic chapter. Your story is unfolding—embrace it.

Connect with AzLynn: https://linktr.ee/azlynnberry

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YOU DON’T HAVE TO WAIT B Y K E L L E C O B B L E A N D N I N A LY N C H

You Don’t Have To Wait

A chronic disease diagnosis can be a dream-stealer. It can also be a game-

As my leg grew bigger, my shame did, too. It was a disgusting deformity.

changer.

Was this the cost of ambition? I wondered.

We’ve been there. We were both high-achieving women who hustled bell

One night, my five year old son told me to “cover up my fat leg.”

to bell - we didn’t have time to get sick. When we were diagnosed with

I knew instantly those weren’t his words, they were mine. And that’s when

separate chronic diseases 12 years ago we really didn’t know how or where

I finally reached out for help.

to start to take care of ourselves.

Through coaching I learned to accept myself. That everything I’d done up

Now, we’re life coaches. We help smart, driven women ACTUALLY enjoy

to that point made sense - and that I could choose to do things differently

the life they work so hard to create - the ONE life we have. We help them

and stop betraying myself and my body. I stopped being mean to myself,

embody their self-concept unapologetically by doing what we call,

forgave myself and started showing up for myself. Unapologetically. This

Protecting The Asset.

is exactly what we do for our coaching clients.

Let us explain: In getting “sick” we had to make room for ourselves in our

KELLE: When I got the diagnosis, I was completely spent. Physically.

own big lives. We didn’t have a choice.

Emotionally. Mentally. I was making really good money in a corporate

We learned the hard way that REAL self-care can’t be bought on a shelf -

job I hated. My husband and I had been doing IVF and it wasn’t working. I

it’s an internal, self-reflective process. We had to think of ourselves with

hadn’t been feeling well but kept pushing myself anyway.

more importance, to believe we were an asset, THE asset in our lives. This

At the time I thought I could figure it all out. I was used to driving myself

is especially difficult for humans socialized as women because we’re often

to get what I wanted. I had been doing that my whole life.

praised most when we care for ourselves the least.

So when the doctors told me I had a disease that wasn’t curable (pulmo-

Protecting The Asset means doubling down on your values, setting bound-

nary hypertension), that there was nothing they could do, that the average

aries, asking for help and calling BS on your limiting beliefs. From there,

rate of survival after diagnosis was seven years, oh and by the way, you

we eventually managed our workaholic, perfectionist and people-pleasing

can’t get pregnant when you have this disease so cancel the embryo trans-

tendencies.

plant scheduled for later that week. I was devastated.

As Rumi says, The wound is where the light enters you.

I argued that I was alright. After all, I looked perfectly healthy on the

Take it from us. These are our stories:

outside. I met with the high risk OB. She said NO. I was out of options. I had

NINA: I was sitting in front of a hassled executive interviewing for a

a disease with no cure and I couldn’t have the one thing I wanted. A baby.

public relations job at Visa when he asked the textbook question: What are

After a lot of crying and a long stretch of feeling sorry for myself, I had

your weaknesses? I’m a workaholic, I explained. I burned out at my last

the realization that no one was coming to save me. I was going to have to

job. I’m coming to you after taking time off to shore up.

figure this out myself. That’s the moment I decided to become a coach.

So, what will you do differently here at Visa?

I made a plan for my health. I got my brain and my body on the same page.

I stumbled. While I felt recovered having gotten away from the grind of my

I figured out what I needed to do and created small, simple habits. And

old job, it was really just me taking a much-needed deep breath.

every time I started to get off track, I refocused my efforts.

The kind of deep breath you take before diving back into the pool. I realized

Through coaching I learned to think differently so I could feel differently

in that moment I was about to dive back into my old ways of being.

and do things differently like stop working a job I hated just because it

You see, I grew up constantly competing for varsity - on and off the field. I

made good money. Stop eating random food because it was quick and

learned how to hustle and figure things out, mostly on my own, to a fault.

easy. Stop trying to do it all myself. Stop striving and pushing and prov-

This showed up everywhere - at work I was constantly kicking my own

ing myself. Stop doing so damn many things that weren’t serving me and

ass and burning out. In my relationships I was a good friend, often over-

finding out what did.

extending myself.

And to understand that taking care of myself isn’t selfish - it’s what

I decided to stay home with the kids when they were young, but while

changed (and saved) my life.

my workaholic tendencies shined at organizing big events and meeting

I created a simple plan to solve for what wasn’t working, and learned how

deadlines for Forbes Magazine that didn’t translate at home with my little

to stick to it no matter what, even when I wanted to give up.

ones, my husband or myself.

That plan was magic. I have two beautiful, thriving, perfectly imperfect

And then I was diagnosed with primary lymphedema.

kids. My disease hasn’t notably progressed over a decade after diagnosis.

It took years to diagnose the swelling in my leg. It’s rare, highly infectious,

I found a career I am passionate about and I get to make an impact in the

will only get worse, and there’s no cure.

lives of the incredible women we work with. You don’t have to wait for

I learned the hard way when you don’t think of yourself as important -

things to calm down, a health diagnosis or trauma.

when you neglect yourself - the flow of your life reflects that neglect. So

You can change your life NOW. What are YOU waiting for?

did the swelling in my leg.

Connect with Nina and Kelle: www.kelleandina.com

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THE WISDOM WITHIN: HOW CYCLE SYNCING CAN TRANSFORM YOUR LIFE

BY C H R I ST I N E L AV O PA

Have you ever felt like your body is working against you? Or have you felt as if

tral phase, I recommend gentle exercises like yoga, walking in nature, and

you have tried many different nutrition and workout routines but continued to

mindfulness techniques. This keeps the body moving and engaged but also

get the same results? Maybe it’s time to think about whether you are fighting

acknowledges that the body is asking to slow down a little. During this phase,

your female hormones or using them advantageously to achieve better results.

I recommend prioritizing foods with specific nutrients like unsaturated fats,

As women, it's incredible how little we are taught about our menstrual cycles,

calcium, and vitamin B6.

especially considering the massive influence they have on our well-being. One

Follicular Phase (Spring, Days 6-14):

day, you're riding the wave of boundless energy, feeling as if you could conquer

During this phase, you should feel your energy begin to rise. With the increase

the world. Yet, just as swiftly as the tide turns, you find yourself tired and

in energy, I recommend engaging in more intense workouts to include strength

bloated with mood swings. It's a delicate dance with these biochemical changes

training. Along with that increased intensity in training, increase your food

and a journey marked by peaks and valleys of joy and frustration.

and ensure a variety of nutrient-rich foods such as berries, flax and chia seeds,

There is a way to demystify female hormones. It is based on a strategy that

and berries which encourage more efficient estrogen function in the body.

can help you work with your body instead of against it to enhance your fitness,

Often, this phase is a time to take on new projects and challenges.

energy, mood, and improve your overall quality of life.

Ovulatory Phase (Summer, Days 15-17):

Cycle Syncing 101:

The Ovulatory Phase is the “get after it” phase! You should feel your energy

Women have two internal clocks: a circadian rhythm (24-hour sleep-wake

continue to rise and you’ll probably notice that you’re feeling a little more

cycle) and an Infradian Rhythm (roughly a 28-day cycle). Understand-

“frisky.” Now is the time to put those workouts to maximum intensity. I

ing and acknowledging the Infradian rhythm (the monthly cycle) reveals a

recommend maximizing foods such as: leafy greens, complex carbohydrates,

fascinating truth about the dynamic nature of women’s well-being. As your

along with lean protein sources. Alcohol has also been known to negatively

cycle progresses through its distinct phases, it can influence a change in your

impact your estrogen levels so during this phase I recommend my clients limit

metabolism, brain function, stress response, and more.

their alcohol consumption. I also recommend including foods that are rich in

Women are not static; they evolve through these phases, each demanding

antioxidants and Omega-3 fatty acids. Finally, take advantage of the burst of

unique attention. From calorie requirements to fitness routines and nutrient

energy and do more social activities and communicate.

needs, the journey through each menstrual phase unveils a tailored roadmap

Luteal Phase (Fall, Days 18-28):

for women to optimize their health and vitality. Cycle syncing can be the key

The Luteal Phase brings another shift in energy and mood. It’s important

to unlocking your fullest potential, especially as a woman in perimenopause.

during this phase to understand that some major changes are occurring: our

This method was introduced by Alisa Vitti, an integrative nutritionist and

body temperature is increasing, our progesterone levels are peaking, our

women's hormone expert, in her debut book Woman Code, published in 2014.

estrogen levels are rising, and our body is in a heightened stress level which

In a world where a “one-size-fits-all” approach is often used, the wisdom of

means its more likely do release cortisol as a response to that stress.

cycle syncing emerges—a practice that recognizes and celebrates the intri-

Step one during this phase: make sure you are exercising and eating in a way

cacies of women’s menstrual cycle.

that promotes stress-management and reduction. I recommend activities such

There are four phases to a menstrual cycle. While the following days are set

as yoga or other mindfulness ways to connect with your body and relax. The

to a 28-day cycle, the exact days may vary slightly for you as there’s a range

nutrition portion is also important and should include mood-supportive foods

for what is considered normal regarding overall cycle length. Consider these

such as starchy root veggies (pumpkin, squash, potatoes), fatty fish such as

phases as seasons.

salmon, and berries.

Menstrual Phase (Winter, Days 1-5)

This phase is also important to listen to our body and adjust our daily routine.

It’s a good idea to focus on rest and recovery. This phase is the time to conserve

If you wake up and feel exhausted, don’t run to the gym and push through an

your energy. You may feel a dip in energy and a little more stressed, which

intense workout. Take an opportunity to get outside, feel the sunshine and just

is normal, due to a shift in estrogen and progesterone. During your Mens-

walk. Give your body the opportunity to connect with you and relax. Be aware

T he W isdom W ithin : H ow C y c l e S y ncin g C an T rans f orm Yo u r Li f e

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of your emotional and mental well-being adjusting activities and prioritize

feel. Many apps can make this step very easy and insightful. Pay attention to

self-care and stress management.

energy levels, cravings, and mood, adjusting activities accordingly. Listen to

This is also a great time to reflect on projects at work. Be more introspective

your body.

and conserve your energy.

Cycle syncing is not just a health strategy; it’s a celebration of our body’s

Remember, these are general tips, and individual experiences may vary. It’s

wisdom, offering a personalized guide to navigate hormonal fluctuations. As

essential to personalize these practices based on how your body responds.

we embark on this holistic journey, we rediscover the power within, reclaiming

What Should I Do Next?

control over our health and embracing the beauty of our cyclical nature.

Break out the calendar and start to track your cycle, your energy, and how you

Connect with Christine: https://linktr.ee/Christinelavopa

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W h a t I L e a r n e d Ab o u t M o n e y W h i l e L i v i n g w i t h M o n k s

148

WHAT I LEARNED ABOUT MONEY WHILE LIVING WITH MONKS

BY SAKET JAIN In a world where the pursuit of wealth is often equated with happiness and

ine wealth is not solely about personal gain but also about contributing to

fulfillment, I embarked on the journey of a lifetime. Two years of my life were

the well-being of others and the world. The joy derived from selfless service,

spent living in an ashram in India, surrounded by monks, engaging in medita-

they conveyed, surpasses the fleeting satisfaction that comes from amassing

tion, yoga, and immersing myself in lessons of holistic living. Little did I know

personal wealth.

this experience would reshape my understanding of money and redefine the

I learned that money serves as a means to an end, not the end itself.

concept of true wealth in my mind forever.

The pursuit of money, without a holistic understanding of wealth, leads to a

The catalyst for my journey into monastic living was a realization that despite

life devoid of joy and freedom. We’ve all seen countless examples of people

financial success, my life lacked a sense of fulfillment. Although I had achieved

who, despite their financial success, find themselves unfulfilled and unhappy.

financial milestones and climbed the corporate ladder, the void within me

Although these are simple principles, I understand they could be difficult to

remained. And grew. And ate at my soul. Day after day, I was at this juncture.

implement in our busy lives. Immersing myself in the company of monks

Knowing we wanted to create a life of purpose, my partner and I sold our

transformed me, but I understand that such a lifestyle may not be suitable

belongings and immersed ourselves in the serene spirit of the ashram.

for everyone. The great news is that you don't need to sell everything and move

What unfolded was a revelation about wealth—Holistic Wealth. The monks

to a monastery! Incorporating simple changes in your life can enable you to

taught me that while money is a usable tool, it is not the ultimate source of

integrate the same principles.

fulfillment. True wealth, they emphasized, is rooted in achieving ultimate

Build a community of like-minded people

freedom by cultivating a harmonious balance in key aspects of life: the Mind,

In the atmosphere of the ashram, the power of community was revealed.

Body, Relationships, and Contribution.

Surrounding yourself with like-minded individuals who share similar values

Mind: Cultivating Inner Harmony

and aspirations can be a catalyst for personal and financial growth. A commu-

Monastic living taught me the importance of nurturing mental well-being. In

nity provides support, encouragement, and a shared journey towards a more

the pursuit of wealth, many individuals neglect the peace of mind that comes

meaningful life. It goes beyond surface-level interactions, fostering deep

from being present in the moment. From truly living, breathing, and feeling.

connections that resonate with and feed the soul. Building such a community

The monks emphasized mindfulness and meditation as essential practices to

in your own life involves seeking out individuals who align with your values

achieve a balanced and serene state of mind. This, they conveyed, is a form

and nurturing those relationships to go beyond the superficial.

of wealth that transcends material possessions and brings true rest to the

Have accountability partner(s)

mind, even when we live in a world inundated with marketing messages and

Holding yourself accountable is the key to living a life you are proud of, espe-

Instagram reels.

cially for your spiritual practices and daily routines. Similarly, having an

Body: Health as True Prosperity

accountability partner in your journey can significantly impact your success.

The ashram experience highlighted the significance of prioritizing physical

In my case, my wife became my partner in growth. We shared our goals,

health. A fit and healthy body, the monks taught, is a foundation for a pros-

discussed challenges, and celebrated victories together. Having someone to

perous life and ultimately, our vehicle for experiencing the world in all of

lean on during tough times, and to celebrate achievements with, reinforces

its majesty and beauty. In a world driven by the accumulation of wealth, the

your commitment.

importance of maintaining one's health often takes a back seat. The monks,

Find causes that you are passionate about serving Identifying causes that reso-

however, lived by the philosophy that a healthy body is the invaluable asset

nate with your passion will add a profound layer to your pursuit of holistic

that enables a truly fulfilled and wealthy life.

wealth. Whether it's volunteering for a charitable organization, supporting

Relationships: The Fabric of True Riches

environmental initiatives, or actively participating in community projects,

Monastic living underscored the importance of cultivating meaningful rela-

contributing to a cause greater than yourself can bring a sense of purpose

tionships—with oneself, with others, and with the universe. In the relentless

and fulfillment.

pursuit of financial and career success, it’s easy to find yourself isolated or

During those two years, my understanding of wellness and wealth was

engrossed in superficial connections. During my time there, I learned that

reshaped and morphed into a holistic approach that encompasses mind, body,

rich, authentic relationships foster a sense of interconnectedness with the

relationships, and contribution. By integrating these principles into your life,

world…. And with oneself.

you can embark on a journey towards true prosperity.

Contribution: The Heart of True Prosperity

Here's to your flourishing and abundant future!

One of the most profound lessons from the monks is the concept that genu-

Connect with Saket: https://linktr.ee/TheSaketJain

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Best Holistic Life March 2024

TAKE CONTROL OF YOUR FUTURE: 4 EASY STEPS TO LAUNCH A PROFITABLE ONLINE BUSINESS WITH JUST $100 B Y L .Y. M A R L O W

When I first ventured into the world of entrepreneurship, the

would speak for themselves. To avoid this mistake, consider

financial investments were staggering. My startup journey was

using services like Fiverr to design your brand identity, style, and

misguided with the notion that money magically solved every-

logos. Subscriptions to platforms like Canva, Wordpress, Square-

thing -- until I found myself regrettably uttering my woes to a

Space, or Wix offer budget-friendly website design templates and

bankruptcy judge.

hosting plans as low as $19/month. Pair this with a $19/month

While these missteps were a hard pill to swallow, they were

subscription to social media and email marketing tools, and

invaluable lessons that shaped me. In today's digital era, the

you're on your way to a solid online presence.

silver lining is this: you no longer need to shell out thousands.

Step 4: Marketing and Promotion This step is all about making

You can just pay $5 for a logo or use affordable resources to start

connections with your audience. Your offer (What?), audience

your online business.

(Who?), location (Where?), and unique selling points (Why?)

Instead of dwelling on past blunders, let's focus on how you can

should tie seamlessly into your marketing strategies. When I

bootstrap your way to a successful online business, leveraging

initially marketed my business, I hadn't learned this nuanced

my four easy steps process to launch a profitable online business

strategy and scrambled ineffectively to reach customers. Take my

with less than $100 -- and take control of your promising future!

advice: promote it right. Tentative on where to start? Try running

Step 1: Mission

a minimum $5/day ad campaign on Facebook or Instagram.

First, identify the problem you aim to solve. People rarely buy

So, let's tally the total estimated cost:

what you sell. Rather, they buy why you sell it and, more impor-

Business setup service: $49

tantly, what problem you solve for them. My initial setback

Shopify store for three months: $3

stemmed from overlooking this crucial aspect. Defining the

Brand development on Fiverr: Approx $5

mission of your new business and its unique value proposition is

Website development and hosting: as low as $19/month

worth investing some brainpower.

Social media and email marketing tools: approximately $19/

Step 2: Set Up Your Business

month

In my first sprint, I plunged head-first without a business plan,

Minimum daily budget on FB/Insta ads: $5/day

leading to financial pitfalls. Your safest move? Establish an LLC -

With these services, your startup investment totals around $100.

It’s easier and the least expensive type of new business to set up.

You may find yourself at the base of what seems like an insur-

Services that charge only $49 for initial setup are a good place to

mountable summit, but remember this: it's possible to conquer it,

start. And if you’re diving into the online retail world, consider

to start your successful journey for less than $100. I've weathered

launching a Shopify store. Their initial offer stands at merely $1/

the storm and emerged stronger, and now it's your turn. Harness

month for the first three months.

these resources and let nothing deter you from taking control of

Step 3: Branding Your Business

your future. After all, success lies in action. Your future awaits -

Now, you're ready to create your brand kit - a clear reflection of

just go for it!

your business personality that will resonate with your customers. Back in the day, I overlooked this, assuming the products

Connect with L.Y.: https://lymarlow.taplink.ws

Ta k e C ontro l o f Yo u r F u t u re : 4 E as y S teps to La u nch a P ro f itab l e O n l ine B u siness with J u st $ 1 0 0

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D i s p e l l i n g M y t h s Ab o u t Ch o l e s t e r o l a n d H e a r t H e a l t h

DISPELLING MYTHS ABOUT CHOLESTEROL AND HEART HEALTH

BY SAM WILEY & GONZALO VEGA

Cholesterol levels are some of the most commonly used indica-

Below is a general guideline for healthy cholesterol and blood

tors of heart health. However, many people do not know their own

triglyceride levels:

cholesterol levels, nor about cholesterol and its important role.

Total Cholesterol less than 200 mg/dL LDL (Bad) Cholesterol

Cholesterol, a waxy substance made by our body and found in

less than 100 mg/dL HDL (Good) Cholesterol at least 40 mg/dL

our cells, plays a crucial role in various bodily functions such as

Triglycerides less than 150 mg/dL

hormone synthesis and Vitamin D production.

Myth #2: Cholesterol Can Only Be Lowered with

There are two main types of cholesterol:

Pharmaceutical Drugs

• Low-density lipoprotein cholesterol (LDL-C) - often called

While pharmaceutical interventions, such as statins, can effec-

"bad cholesterol” because it can build up in the arteries and

tively lower cholesterol levels, these medications can produce side

form plaques.

effects, and there are natural approaches that can help. The US

• High-density lipoprotein cholesterol (HDL-C) - known as

National Institute of Health in its Therapeutic Lifestyle Changes

"good cholesterol” because it helps to remove LDL-C from

provides a practical approach to attaining healthy levels of choles-

the arteries.

terol, including:

While the body needs some cholesterol to function properly, excessive levels of LDL-C can lead to increased health risks. It

• Exercise: Regular physical activity can help lower LDL and raise HDL cholesterol.

is important to understand the facts about cholesterol and heart

• Watch the Weight: Maintaining a healthy weight is crucial for

health in order to make informed decisions. Here, we aim to dispel

optimal cholesterol levels, as excess weight is associated with

some common myths and misconceptions and get you thinking about how you can personally maintain healthy cholesterol levels and support heart health.

Myth #1: High Cholesterol is Something We Can

elevated LDL cholesterol.

• Quit Smoking: Smoking damages arteries and promotes cholesterol buildup.

• Eat a Healthy Diet: Eating more of the right foods, and supple-

Feel

menting with natural plant sterols can have positive effects on

While it is true that a healthy heart and lifestyle allows us to feel

cholesterol and heart health.

our best, without regular testing of our cardiovascular indicators

Myth #3: Natural, Dietary Solutions aren’t

such as cholesterol, triglycerides, and blood pressure, it is impos-

Effective

sible to know just how healthy our heart is.

Eating a diet rich in fruits, vegetables, whole grains, and unsatu-

Most people would benefit from lowering their LDL-C. Today about

rated fats, while limiting saturated and trans fats, can significantly

86 million U.S. adults over age 20 have total cholesterol levels

improve cholesterol levels. Supplementation with plant sterols can

above 200 mg/dL, and another 25 million have total cholesterol

provide an ideal compliment to a natural diet focused on healthy

levels above 240 mg/dL . Furthermore, as many as 1/3 of us (or

cholesterol levels.

more) don’t know our own cholesterol levels.

Recently, the clinically studied Portfolio Diet is gaining recognition

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and people are seeing positive results when following this

shown to support blood pressure, blood sugar, weight and

healthy lifestyle approach. Recently, the American Heart

inflammation.

Association endorsed the Portfolio diet as being an effective

Fruits, such as apples, citrus fruits, and berries, are recom-

approach for a heart-healhy lifestyle. This diet is focused

mended due to their high content of pectin, a type of soluble

on lowering cholesterol levels and supporting heart health

fiber shown to have cholesterol-lowering properties.

and is based on incorporating specific cholesterol-lowering

Myth #4: Omega-3s Are Good for Lowering

foods into daily meals and snacks.

Cholesterol

The Portfolio Diet includes:

Omega-3 fatty acids, known for their anti-inflamma-

Soluble Fiber such as oats, barley, legumes, fruits, and

tory and heart-protective properties, are often touted as

vegetables can help lower cholesterol levels by binding to

cholesterol-lowering agents. However, research suggests

cholesterol and preventing its absorption in the blood-

that their impact on LDL levels is minimal, with an average

stream.

reduction of only 5 mg/dL. Relying on omega-3’s solely for

Natural Plant Sterols are naturally occurring compounds

maintaining healthy cholesterol is not an effective strategy.

found in seeds, nuts, vegetables, fruits and other foods

Plant Sterols are a much better choice for helping the body

and have a structure similar to cholesterol. They can block

maintain normal healthy cholesterol levels.

cholesterol absorption in the gut and can effectively lower

Both diet and lifestyle play a major role in determining our

LDL-C levels. One convenient and effective way to incorpo-

cholesterol levels and overall heart and metabolic health.

rate plant sterols into the diet is Cardiosmile, a liquid plant

A natural approach that includes Plant Sterols can be an

sterol supplement that can be incorporated into beverages

effective, inexpensive compliment to any diet focused on

and food. A recent study demonstrated Cardiosmile's ability

lowering cholesterol and improving our overall metabolic

to reduce LDL cholesterol by 12% and triglycerides by 14%

health.

within 28 days of daily use.

Almonds and other nuts contain healthy fats, fiber and

Co-Authors: • Gonzalo Vega, Chief Business Officer and

other compounds that may contribute to heart health.

Technical Director at Nutrartis • Sam Wiley, Founder and

Soy Protein including tofu, soy milk, and edamame.

Owner of SkySail

Soybeans are a significant source of isoflavones, phytos-

Connect with Sam and Gonzalo:

terols and lecithins as well as soluble fibers and have been

https://linktr.ee/cardiosmileusa

References: i) (Tsao CW, Aday AW, Almarzooq ZI, Beaton AZ, Bittencourt MS, Boehme AK, et al. Heart Disease and Stroke Statistics—2023 Update: A Report From the American Heart Association. Circulation. 2023;147:e93–e621). ii) “Your Guide to Lowering Your Cholesterol With TLC”, U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health, National Heart, Lung, and Blood Institute, NIH Publication No. 06-5235 December 2005, ISBN 1-933236-07-8 iii) “Portfolio Diet Score and Risk of Cardiovascular Disease: Findings From 3 Prospective Cohort Studies”, Circulation, Andrea J. Glenn et. al. Originally published 25 Oct 2023 https://doi.org/10.1161/CIRCULATIONAHA.123.065551 Circulation. 2023;148:1750–1763 iv) “Ever heard of the portfolio diet? It may lower risk for heart disease and stroke”, Jodi Helmer, American Heart Association News, Published: October 25, 2023 https://www.heart.org/en/news/2023/10/25/ever-heard-of-the-portfolio-diet-it-may-lower-risk-for-heart-disease-and-stroke v) Ramdath DD, Padhi EM, Sarfaraz S, Renwick S, Duncan AM. Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients. 2017 Mar 24;9(4):324. doi: 10.3390/nu9040324. PMID: 28338639; PMCID: PMC5409663.

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M . A . R .C . H . M a k eover : T ransitionin g Yo u r S k incare Ro u tine f rom W inter to S prin g with B eau t yco u nter

M.A.R.C.H. MAKEOVER:

TRANSITIONING YOUR SKINCARE ROUTINE FROM WINTER TO SPRING WITH BEAUTYCOUNTER

BY LUNDEN SOUZA

The changing of the seasons is the perfect time to give

R Remember Sun Protection:

your skincare routine a fresh start. The transition from

As the sun gains strength, don't forget to shield your skin

the harsh conditions of winter to the rejuvenating energy

from harmful UV rays. Beautycounter's Dew Skin Tinted

of spring requires some adjustments.

Moisturizer with SPF 20 provides both light coverage

In this article, we'll explore everyday skincare tips using

and sun protection. It's a perfect addition to your spring

the acronym M.A.R.C.H., and introduce you to some

routine. I absolutely love the minimal coverage that

fantastic Beautycounter products to help you make the

enhances my “no makeup” look.

leap to cleaner and safer skincare.

M Masks to Clean Your Pores:

C Change to Lightweight Moisturizer Bid adieu to the heavy winter creams, and say hello to

Spring weather means more time outdoors. Add in the

a lighter moisturizer. Beautycounter's Countermatch

Counter+ Charcoal Facial Mask a couple times a week to

Adaptive Moisture Lotion is a versatile choice, adapting

your routine so you can really pull out all the dirt from your pores, leaving your skin feeling soft and smooth. I

to your skin's hydration needs for that airy, fresh feeling.

H Harness Antioxidant-Rich Serums:

LOVE hiking in the spring, and this mask totally helps

March brings a fresh burst of energy, and your skin should

draw out any impurities from being outdoors.

match the vibrancy. Incorporate a vitamin C serum, such

A Adopt Gentle Exfoliation:

as Beautycounter's All Bright C Serum, into your regi-

The accumulated dead, dull skin cells from winter need to

men. This antioxidant powerhouse protects your skin

go. Embrace a gentle exfoliant, like Beautycounter's Over-

from environmental damage, brightens your skin and

night Resurfacing Peel. This magic elixir reveals a brighter

adds a radiant touch to your complexion. Honestly, this

complexion by removing the winter's remnants. Another

is probably the one BeautyCounter product I seriously

amazing way to exfoliate is by adding in the Reflect Effect

couldn’t do without.

Bamboobuff Exfoliating Polish to your cleanser. You can

As you transition from winter to spring, these skincare

add a dash of this exfoliating powder to your cleanser for

and makeup tips, anchored in the M.A.R.C.H. acronym,

a gentle scrub that will leave your skin glowing!

along with the use of Beautycounter products, will help you embrace the season's beauty with zeal and style. Step into March with a renewed sense of confidence and radiance, celebrating the rejuvenating energy of spring.

To grab any or all of these skincare products for 20% OFF, shop at www.beautycounter.com/lundensouza and use code CLEANFORALL20 (1st time customers only). Add ‘band of beauty’ for $29 so you can get free shipping, free products and 10% back in product credit. https://beautycounter.com/lundensouza

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Best Holistic Life March 2024

MONTHLY ENERGY UPDATE

BY LAETITIA ANDRAC Welcome to this space of the magazine. The one you connect with each month. The moon, the sun. Your spiritual being.

This is an invitation for you to set intentions and reflect throughout the month of March at key moments that punctuate the solar and lunar cycles – a form of soul nourishment.

Have courage, dear heart... This is a month for the Sun and the Moon. Grab a cup of tea (or coffee), your journal and an open mind.

Let us get started.

S U N IN P ISCES AN D ARIES

JOURNAL PROMPTS:What will I put all my fiery energy

into this month? What current change do I need to

February 19 - March 21:

Pisces: the energy of intuition. Of sensitivity. Psychic connections

embrace?

and being of service of something greater than self. It invites unity

M OON W IT H NE W M OON IN P ISCES + F U LL M OON IN LI B RA

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 and integrating.

Create a ritual to connect with the moon. Let me share more about

Pisces is ruled by Neptune, it is a powerful planet. The planet of

the moon phases and how to honor these.

the collective. Where inspiration and creativity comes from. It is a

L A S T Q U A R T E R M O O N : R E - E V A LU A T E .

spiritual planet.

The shadows of Pisces lack boundaries. The addition to being in

Last Quarter Moon at 11° in Sagittarius (Sunday 3.03 at 9.23 PM CST,

another world. The lack of earth and groundness.

3.23 PM GMT and Monday at 4.03 2.23 AM AEDT).

The time to surrender.

Aquarius Intention + Sagittarius Moon =

JOURNAL PROMPTS: How can I trust my intuition even

more during this season? What do I need to do to bring in more rituals?

Air + Fire element connection.

Sagittarius is a yang sign, it is mutable and aligns with the element of fire

March 22 - April 20:

Sagittarius is the Centaur, the blend between two realms, both

Aries:the energy of courage. To embrace your true self. To be free. It

human and animal. It is about seeking something bigger and seeking

is about the principle of activity.

wisdom for lifelong growth

Aries is about this force and this drive. The Warrior or Warrioress.

It is the principle of wisdom.

To embrace change and take risks. It is the first sign of the zodiac.

Sagittarius invites us to explore and to wander the path less traveled,

Aries is ruled by Mars, the planet of leadership. Aries always push

and all that it can teach us.

forward to new territories and lead The shadows of Aries are impatience, being very impatient and impulsive. Not going through with the ideas.

JOURNAL PROMPTS: How can I surrender to a new level

of spontaneity this month? What would my wise self tell me about surrendering right now?

M o n t h l y E n e r gy U pd a t e

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Libra is the artist balancing the light and the shadow. That is why it is

NEW MOON: SET INTENTION.

important to connect with the shadow as well (see the prompts below).

New Moon at 20° in Pisces (Sunday 10.03 at 4.00 AM CDT, 9.00AM GMT and 8.00 PM AEDT). In the darkness. Connect with the seeds to be planted.

Pisces Intention + Pisces Moon = Water + Water element connection.

JOURNAL PROMPTS: What is illuminated in this Full Moon with my

New Moon intention? What is my truth

Pisces is a yin sign, mutable and connected to the element of water. It is all about the principle of unity and connection within.

What’s next?

It is about trusting ourselves. To be guided by our intuitive wisdom.

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

JOURNAL PROMPTS: What are my grounded intentions for this New

Moon? How can I trust my intuition more?

some guided meditations!

Let's feel the ocean of possibility… and allow life to pleasantly surprise us as Source co-creates our dreams with us To stay connected always with the moon. Download my free Moon Calendar

F I R S T Q U A R T E R M O O N : C O M M I T M E N T.

from my article link. Let’s stay connected always. Until next time.

FQ Moon at 18 in Gemini (Saturday 16.03 at 11.01 PM CDT and Sunday 17.03 at

With love. Laetitia.

4.11 AM GMT and 3.11 PM AEDT). This is the time to take action. The time to

Connect with Laetitia: https://sales.essentialshift.co/links

grow. In the first Quarter Moon, you take inspired action towards the plans you have created.

Pisces Intention + Gemini Moon = Water + Air element connection.

Gemini is an air sign, ruled by Mercury. It is all about learning and new experiences. Let’s be curious about our relationships.

It is fuelled by our curiosity to learn more. The knowledge during the Gemini moon provides valuable lessons needed in our life.

Gemini is about being kind. We know Gemini is about communication as well, so embrace this. Nourish your curiosity, find your voice.

JOURNAL PROMPTS: How can effective communication help me

get things done? What new experiences will nourish me right now?

FULL M O O N : I LLU M I N A T E .

Full Moon at 5° in Libra (Monday 25.03 at 2.00 AM CDT, 7.00 AM GMT and 6.00 PM AEDT). Expression of the need to embody passion. Under the Full Moon, all is illuminated. The seeds and intentions planted in the February New Moon are revealed.

Pisces Intention + Libra Moon = Water + Air element connection.

Libra is a yang sign, cardinal and it is connected to the element of Air. When we are under Libra, it is the principle of balance, which we are invited to explore. It is all about collaborating with others and co-creating with harmony.

Libra is the scales and weighing the things that are happening in our lives.

Measuring our values and our contributions. It is all about noticing the giving and the receiving.

Free Moon Calendar

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DISCOVER THE 7 STRATEGIES TO BUILD RESILIENCE AND ACHIEVE YOUR LIFE GOALS

BECOME BREAKPROOF AND LEARN HOW TO...

• Cast Your Vision Wider and Deeper • Fully Commit or Don’t Climb the Mountain • Embrace the Power of Imperfect Starts • Set Yourself Up For Support • Navigate the Messy Middle • Learn When It Isn’t Your Mountain • Understand That the Goal is Not the Goal