Best Holistic Life Magazine May 2024

May 2024

OLD

IS THE NEW BOLD: Em b ra c i ng Mag i c-In fu s e d Ne w B e g i n n i ng s

R E I NC A R NAT ION: W H O W E R E YO U B E F O R E YO U W E R E YO U ?

FORTIFYING YOUR MENTAL FORTRESS:

Step 5 of the NLP-

Powered Transformation

STOP HAVING AN AFFAIR...

On Yourself.

REDEFINING NARCISSISTIC:

THE POWER IN HEALTHY SELF-CENTERED LIVING

HOW TO PRACTICE

LISTENING FROM THE HEART

BEST EMOTIONAL THERAPY PROGRAM 2024

Color Your World: PAINTING A PATH TO MENTAL WELLNESS

"Empowerment begins with prioritizing women's health.

Celebrating strength, resilience, and well-being this Women's Health Month."

- Jana Short

stock.adobe.com | ArgitopIA

NATIONAL WOMENS HEALTH MONTH

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

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

Jana Short ABOUT THE EDITOR

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

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

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

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

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

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

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

TABLE OF

CONTENT

69

Cover Stories 13 Fortifying Your Mental Fortress: Step 5 of the NLP-Powered Transformation 16

Old is the New Bold: Embracing Magic-Infused New Begin-

nings 19

Your New Way to Find Joy

21 Redefining Narcissistic: The Power in Healthy Self-Centered Living 23

REINCARNATION: Who Were You Before You Were You?

57

Color Your World: Painting a Path to Mental Wellness

67

Stop Having an Affair... On Yourself

72

How to Practice Listening From The Heart

Mindset 12

Discovering Your Boundaries: The Path to Inner Security

29

A Legacy for My Children: The Gift of Self-Evolution

38

How To Move Your Life From Ordinary To Extraordinary

46

The Problem With The Ego

75

3 Reasons Why You’re The Perfect Mom

88

The Art of Public Speaking

89 Orientation of Self love: Unlocking Your Emotional Architecture for Success 119

Conscious Conversations: A Blueprint for Authentic Dialogue

129 The Silent Architects: How Values Shape the Blueprint of a Meaningful Existence

From the Team 85

How much do you love Lavender?

96

Eat Your Way To Better Health

133

How To Clean Your Dirty Makeup Brushes the NonToxic Way

139

Monthly Energy Update

29

Ta b l e o fCo n t e n t

4

Inspiration 7

35

Your Instant Money Blueprint

27 The Success Blueprint: Uncovering the Law of Attraction's Hidden Secrets 35

7 Great Gifts for Grads

41 Wait! There's No School Today... For Millions Of Children Around The World

83

80 Grow Your Own! 5 Ways to Use Your Green Thumb at Home for Affordable Healthy Food 92 The Role of Self-Compassion in Overcoming Personal Obstacles 135 5 Crucial Marketing Trends to 10X Your Business Growth in 90 Days!

Health 32

Turning Fitness into Fun

34

Mmmmmm! It's Not Just for Bees Anymore

47

Barely 6 Feet Above Ground

50

Dream Routines: Sleep's Self-Care Secrets

53 6 Keys To Navigating A Pet Health Crisis: What I Learned After Almost Losing My Dog Twice in One Month 84

Here’s What Happens to YourHormones As You Age

112 From Darkness to Dawn: My 3-Year Dance with Triple Negative Breast Cancer 115 Sleep Deprivation Perils: Unveiling the Dangers of Poor Sleep Hygiene!

123 Empowering Women's Health: Strengthening Mind, Body, and Habits with Visionary Tools!

126 America’s Babies Are Being Fed Toxic Metals: It’s Time to Get Mad As Hell

5

Our CON TR I BUT ER S

B est H o l i st i c L i f e M ay 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 A R S H ALL

@‌thejenndrummond World Record Holder

@elizabethmarshallfit Fitness Trainer

NAT H ALIE B OT R OS

P ATTY OLI V E R

@thebon_vivantgirl The Bon Vivant Girl

@ pattyoliverenergyhealer Energy Healer

LAETITIA AN D R AC

D A W NA CA M P B ELL

@essential.shift Strategy & Energetic Coach

@dawnacampbellofficial The Mind Whisper

M A R K ANT H ONY

@psychiclawyermarkanthony Psychic Lawyer, Best Selling Author

L U N D EN SO U Z A

@Lifelikelunden Life Coach & Podcaster

O U R CONT R I B U TE R S

DANA-MAXX P O M E R ANT Z

DR. DIXIE SHORT

@AskDrDeeDNM Doctor of Natural Medicine

@thebehappyproject Happiness Coach

STE P H ANIE W EE K S

T H E R ESA B Y R NE

@_therealstephanieweeks Wife. Mother. Avid Manifester

@ theresa_byrne1 Award-winning mindset coach

B ECCA TE B ON

andrea Schwartz

@‌beccatebonfit Creator of Power Bands

@andreaberlinschwartz Health Coach

J A M ES G R AY R O B INSON

D ANIELLE M A R G G R AF

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

@daniellemarggraf Coach

K A R EN H ANLON

TAYLO R SA P P IN G TON

@kgrove11 Painting Your Soul

@tayloredwellbeing Muliti-modality Practitioner

A Z LYNN B E R R Y

@e_motionalarchitecture Emotional Arcitecture

A M AN D A H A R T

@ amandaharthq Intuitive Consultant & Author

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

YOUR INSTANT MONEY BLUEPRINT

BY DAWNA CAMPBELL

At the heart of money creation lies the powerful

While aligning thoughts and beliefs with abundance may

foundation your money blueprint. When you take the

pose a challenge for many, a repertoire of techniques

transformative step of shifting your beliefs and aligning

can aid this transformation. Visualization, positive

your thoughts, emotions, and actions with the limitless

affirmations, and gratitude journaling are among the

concept of abundance, you open the door to a world of

tools that can gradually shift your mindset into harmony

possibilities. This world is filled with financial wealth and

with abundance manifestation.

prosperity, waiting to manifest in your life. The law of

Harmonizing with the Law of Vibration for

attraction and the law of vibration are keys to cultivating

Financial Abundance

this abundance mindset and opening to the infinite power

Now, enter the Law of Vibration, which asserts that

of the universe. From here, it is all about alignment in the

everything in the universe vibrates at specific frequencies,

heart and mind for instant abundance and prosperity in

including money. By attuning your vibration to the

your life.

frequency of financial abundance, you can beckon wealth

Understanding the Law of Attraction

into your life. To elevate your vibration, concentrate

and Abundance

on positive emotions such as love, gratitude, and joy.

In manifesting financial abundance, two potent universal

Emitting these high-frequency vibrations creates an

laws come into play: the Law of Attraction and the Law of

open pathway to receiving abundance across all facets

Vibration. The Law of Attraction is a formidable force that

of existence. Daily meditation serves as a potent means

empowers you to materialize abundance in your life. At

to elevate your vibration, fostering inner serenity and an

its core, it asserts that like attracts like, implying that the

abundance mindset.

thoughts and beliefs you hold shape your tangible reality.

During your meditative practice, envision the flow of

To leverage the Law of Attraction for the attraction of

abundance into your life and immerse yourself in the

abundance, you must pivot your thoughts and energy

associated emotions. Another effective technique is the

towards what you desire, rather than fixating on what you

incorporation of affirmations into your daily routine. By

perceive as scarcity. Absolute certainty in the availability

repetitively affirming statements like "I am open and

of abundance and your deservingness of it becomes

receptive to receiving financial abundance," "Money

paramount.

flows to me with ease and abundance," and "I am

Y o ur I n s t a n t M o n e y B l u e pr i n t

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

Y o ur I n s t a n t M o n e y B l u e pr i n t

inherently worthy of abundance," you actively reprogram

your thoughts towards positivity. Consistency is key here.

your subconscious mind, reinforcing positive beliefs about

By aligning your thoughts with the desires of your heart,

money and abundance.

you can tap into your true potential and effortlessly attract

With an intimate grasp of the Law of Attraction and its

abundance into your life.

synergy with the Law of Vibration, you can chart a course

Gratitude is another powerful tool for aligning your mind.

toward a life enriched with financial prosperity and

Dedicate a portion of your daily routine to reflect on the

fulfillment that transcends your wildest aspirations.

things you're grateful for, no matter how seemingly

Aligning the Heart for Effortless Abundance

insignificant. This practice shifts your focus from scarcity

Creating and maintaining alignment between your

to abundance, creating a magnetic field for even more

heart and mind, while not always easy, can be an inner

blessings to flow into your life.

transformation that leads to effortless abundance. This

Unlocking Abundance: Your Fast-Track to

alignment is the key to not only manifesting your desires

Prosperity

but also experiencing immediate results.

If you're seeking faster, speedier, and instant results in

Begin your alignment process by dedicating time each day

your quest to manifest abundance, there's no better path

to focus on your heart center. Find a quiet space, close your

than connecting with a true expert in the realm of inner

eyes, and take a deep breath. As you exhale, envision a

alignment and abundance manifestation. The simplest and

warm and radiant light emerging from your heart. Visualize

most time-effective way is to reprogram the subconscious

this light expanding, enveloping your entire being, and

mind for instant money creation and guide individuals

radiating outwards into the universe. This simple practice

toward a life filled with happiness, prosperity, and love.

connects you to the core of your desires and sets the stage

If you're in search of instant alignment and results, look no

for alignment.

further. Connect with Dawna today and experience the swift

Aligning the Mind for Effortless Abundance

transformation that will lead you to a life of abundance Visit

Your thoughts hold immense power in shaping your reality.

www.bettercalldawna.com to explore what Dawna has to

Practice positive self-talk and affirmations that resonate

offer in helping you achieve your abundance goals. Your

with your goals and aspirations. Whenever you catch

journey to creating abundance starts here!

yourself slipping into negative thinking, gently redirect

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

D i s c o v e r i n g Y o ur B o u n d a r i e s : Th e P a t h t o I n n e r S e c ur i t y

12

DISCOVERING YOUR BOUNDARIES: THE PATH TO INNER SECURITY

BY DR. DEE In the intricate dance of self-discovery, understanding and acknowledging

The Glow of Inner Security

your personal limits is a profound act of self-care that lays the foundation for

As you become adept at identifying your personal limits, you cultivate a glow of

a life of inner security, well-being, and empowerment. This journey begins

inner security that radiates from within. This inner light becomes your guide,

with recognizing the importance of identifying your boundaries and under-

illuminating your path through life's challenges. It empowers you to prioritize

standing the repercussions of neglecting them. This section delves into iden-

your well-being and make choices aligned with your values.

tifying your limits and their profound impact on your sense of safety, health,

Your Pathway to Empowerment Starts Now

and overall happiness. As we navigate this exploration, it's an invitation to

Identifying your personal limits is an affirmation of your worthiness—an

embrace inner security amidst the swirling currents of an ever-changing world.

acknowledgment that your well-being is non-negotiable. This journey is

The Significance of Personal Limits

about more than boundaries; it's a journey toward inner security, resilience,

Your personal limits are the compass guiding you through life's twists and

and transformation. Amidst the turbulence of a dynamic world, this process

turns. They define your emotional, physical, and mental boundaries, help-

becomes your compass—an armor of self-empowerment.

ing you navigate interactions, experiences, and relationships that align with

Discovering your limits is a profound step toward living a life that resonates

your well-being. Identifying these limits is an act of reclaiming your agency

with your values and aspirations. As you recognize the profound impact of

and asserting your self-worth.

identifying your boundaries and embracing your personal limits, you're taking

The Consequences of Overstepping Limits

the initial strides toward reclaiming your sense of self, emotional well-be-

When personal limits are ignored, a cascade of consequences ensues. Overex-

ing, and inner security. In a world that can be tumultuous and uncertain, your

tending yourself leads to exhaustion, stress, and a sense of being adrift amidst

empowered armor awaits, ready to guide you toward a life of self-discovery,

the needs and expectations of others. Over time, this erodes your well-being,

resilience, and authenticity.

leaving you feeling depleted and detached from your authentic self.

Get Started Today

The Ripple Effect on Your Health

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

Neglected personal limits have a profound impact on your physical and emotional

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

health. High stress, anxiety, and sleep troubles become unwelcome compan-

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

ions. This heightened tension triggers a fight-or-flight response, which can

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

lead to digestive issues, autoimmune disorders, and other health challenges

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

stemming from chronic stress.

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

The Nexus of Trauma and Personal Limits

program to help you do just that. Here’s the thing: I know working with me

Identifying personal limits can be particularly complex for individuals who have

one-on-one can seem challenging to get into (due to limited space), and I

experienced trauma or betrayal. Past wounds may blur the lines between healthy

wanted to give everyone an additional solution with no limits. You deserve to

boundaries and vulnerability. The journey of rediscovering personal limits

be happy, healthy, and successful at everything you do, so here are some reci-

becomes intertwined with healing, resilience, and reclaiming a sense of safety.

pes to help set you up for success!

Empowerment Through Boundary Discovery

Need A Hand?

Identifying your personal limits is an act of empowerment. It's about recog-

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

nizing that your well-being matters and that you have the right to protect your

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

emotional and physical space. This shift in perspective allows you to make choices

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

that resonate with your authentic self, fostering self-respect and self-love.

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

Navigating Boundaries: The Inner Map to Security

do that. Even if it is something as small as acting as a sounding board, do you

As you embark on the journey of identifying your limits, you're crafting an

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

inner map leading to security and authenticity. Establishing and enforcing

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

boundaries is a form of self-advocacy—a way to honor your needs and values.

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

The process of identifying your limits becomes a pivotal step toward nurtur-

for more great recipes and information!

ing healthy relationships and experiences.

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

BY SCOTT GATES

STEP 5 OF THE NLP-POWERED TRANSFORMATION

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

FORTIFYING YOUR MENTAL FORTRESS:

13

Welcome back to our journey through my 12-step program for

Determine Positive Intent: Consider the positive intention

ex-military clients, law enforcement, and first responders.

behind the negative thought or behavior. Ask yourself,

In my previous articles, we've explored the potency of

"What is your subconscious attempting to achieve?" Ask

Neuro-Linguistic Programming (NLP) in the earlier

as many times as you need to to find the intention.

steps of goal-setting, self-reflection, communication,

Find Alternative Strategies: Explore alternative, positive

emotional intelligence, and overcoming trauma. Now,

ways to feel, allowing you to move towards achieving the

if we build it, it will come.

intended positive outcome.

In Step 5, we embark on "Building Resilience with Neuro-

Ensure Alignment: Confirm that the alternative strategies

Linguistic Programming." This step will help you to fortify

align with your values and goals.

your mental and emotional resilience, equipping you with

Future Pacing: Mentally rehearse implementing the

the tools to face life's challenges head-on. Resilience is a

alternative strategies in future situations, ensuring their

quality often synonymous with strength and adaptability.

effectiveness.

NLP offers us innovative techniques to cultivate this

Test: Apply the alternative strategies in real-life situations,

strength. This article will delve into three unique NLP

monitoring their impact.

strategies to build and enhance resilience.

The Six-Step Reframe enables you to reprogram your

1. Circle of Excellence: Harnessing Positive States

thought patterns and responses, fostering resilience by

The Circle of Excellence is an NLP technique that leverages

turning challenges into opportunities for growth.

your positive experiences to create a resourceful state

3. Outcome Specification: Clarifying Resilient Goals

you can access whenever needed. Similar to the method

Outcome Specification is an NLP technique that involves

of anchoring, we used it in step 1 to get us to a desired

defining your goals with precision, enhancing your

emotional state. The Circle of Excellence technique is

ability to work toward and achieve them even in the face

particularly effective in building up and strengthening

of challenges.

our emotional resilience and confidence.

Define the Goal:

Recall a Positive Experience: Think of a time when you

Clearly articulate your resilience-related goal. For example,

felt exceptionally confident, resilient, or empowered.

"I want to navigate workplace challenges with calm and

Mentally Revisit the Experience: Close your eyes and

confidence." An even more precise definition would be,

vividly relive that positive experience. See what you saw,

"I WILL navigate workplace challenges in a calm and

hear what you heard, and feel what you felt during the

confident emotional state."

pinnacle of that moment.

Specify Sensory-Based Evidence: Outline the sensory-

Create a Mental Circle: Imagine a circle on the ground before

based evidence that will indicate the success of achieving

you. Step into this circle, bringing the positive feelings

your goal. What will you see, hear, and feel when you're

and attributes from the remembered experience with you.

calmly and confidently exhibiting resilience?

Expand the Circle: Enlarge the circle to surround you

Check for Ecology: Ensure that your goal is aligned with

completely. As the circle grows, so does the intensity of

your values and positively affects various aspects of your life.

your positive feelings. This circle serves as a mental anchor

Flexibility in Behavior: Identify multiple ways to achieve

that you can access in challenging situations.

your goal, allowing for flexibility in your approach.

By regularly practicing the Circle of Excellence, you can

By using Outcome Specification, you create a roadmap

condition your mind to enter a resilient state at will,

for building resilience, guiding you towards tangible and

empowering you to face adversity with your ever-growing

measurable outcomes.

confidence.

Conclusion and Invitation to Step 6

2. Six-Step Reframe:

Step 5: "Building Resilience with Neuro-Linguistic

Transforming Negative Thoughts

Programming" provides potent tools you can master

The Six-Step Reframe is an NLP technique that helps

to fortify your mental and emotional strength. The NLP

transform negative thoughts or behaviors into positive

techniques—Circle of Excellence, Six-Step Reframe, and

ones, promoting a more resilient mindset.

Outcome Specification—offer innovative ways to access

Identify the Negative Thought: Recognize a recurring

positive states, transform negative thoughts, and clarify

negative thought or behavior.

resilient goals.

F ortif y in g Yo u r M enta l F ortress : S te p 5 of the N LP - Po w ered T ransformation

As I conclude this article, I invite you to join me next month for Step 6: "Motivation and Goal Alignment." In that step, we will explore advanced NLP techniques to align your personal values and beliefs with your goals, fostering intrinsic motivation and commitment to change.

Are you ready to continue your journey of selfdiscovery and empowerment? Join me next month as we dive into the profound impact of motivation and goal alignment with Neuro-Linguistic Programming techniques. Your resilience is your strength, and I enjoy being here to guide you toward a more resilient and empowered future. Next month, we'll be halfway there on your journey. Can you see that light at the end of the tunnel? Feel yourself moving forward, gaining momentum and traction on your road to the life you want to live?

Connect with Scott Gates: https://taplink.cc/gateswellness

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O l d is the N e w B o l d : E mbra c in g M a g i c - I nf u sed N e w B e g innin g s

OLD IS THE NEW BOLD:

EMBRACING MAGIC-INFUSED NEW BEGINNINGS

BY JANA SHORT

Old is the New Bold: Embracing Magic-Infused New Beginnings - There's an old adage that says age is just a number, but how often do we truly believe that? The truth is, life is a remarkable journey that continues to unfold, revealing its beauty and opportunities at every stage. As I stood on the brink of what some might call a "certain age," I realized that this was not an end, but a breathtaking beginning.

Awakening the Sleeping Dreams Remember those dreams you put on hold because life got in the way? Now is the time to wake them up from their slumber. It's never too late to pursue that degree you always wanted, to switch careers and dive into the unknown, or to chase after a passion that once set your heart on fire. Life has a way of reigniting those flames when you least expect it.

Embracing the Unknown The thrill of starting anew is not reserved for the young and restless. In fact, it's the accumulation of years that grants us the courage to step into the unknown with a sense of purpose. It's the wisdom gained from navigating the ups and downs that propels us forward, unafraid to chart unexplored territories.

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

O l d is the N e w B o l d : E mbra c in g M a g i c - I nf u sed N e w B e g innin g s

A Canvas of Possibilities

The Symphony of Life

Imagine picking up a paintbrush for the first

In a world that often worships youth, embracing

time or strumming the strings of a guitar, feeling

the beauty of aging is an act of rebellion. It's a

the melodies of creativity flowing through you.

declaration that life's symphony isn't confined

Learning a new craft isn't just about acquiring

by the notes on the page; it's about the passion

skills; it's about igniting your imagination and

with which you play each one. Every gray hair,

letting it dance with the joy of expression. Age

every laugh line is a stroke of the conductor's

doesn't restrict artistry; it enriches it.

baton, guiding the music that only you can create.

Entrepreneurship: Your Second Act Who said launching a new business was only

A Heartfelt Call to Action

for the young innovators? Life experience

So, let this be your clarion call to action. Those

is a treasure trove of insights, a wellspring

dreams that you thought were too distant, too

of perseverance that can fuel a successful

impossible—they're within reach. Those desires

entrepreneurial journey. The second act could

that have been whispering to your heart—they're

very well be your time to shine, armed with

ready to be embraced. Life isn't a countdown to

the kind of resilience that only comes from

the end; it's a celebration of every breath, every

weathering life's storms.

moment, and every opportunity.

Kindling the Spirit of Giving

Conclusion: Your Time to Shine

Volunteering isn't just about giving; it's about

As you stand at this crossroads, know that the

receiving the immense satisfaction that comes

road ahead is illuminated by the dreams you've

from making a difference. Your age isn't a

nurtured, the battles you've fought, and the love

limitation here; it's a badge of wisdom that

you've shared. Age has gifted you with a canvas

you wear proudly as you contribute to causes

that's rich with color and texture, waiting for

close to your heart. The impact you can make is

your brushstrokes. Your story is far from over;

immeasurable, reminding you that the power of

in fact, it's entering its most compelling chapter.

compassion knows no boundaries.

So step forward with the grace of experience, the courage of the adventurer, and the heart of

Carving Your Legacy

a dreamer. Your powerful lifestyle is yours to

Life's phases are like chapters in a book, each one

create, at any age.

contributing to the narrative of your existence.

Age isn't a chapter's end; it's a chance to pen some of the most riveting pages. It's about savoring the experiences you've had while looking ahead with a spark of anticipation.

Your legacy isn't static; it's a living, breathing testament to your spirit.

Connect with Jana: https://taplink.cc/janashort

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

YOUR NEW WAY TO FIND JOY

BY C AT H E R I N E BA ST E D O

Have you tried finding joy when you are out for a stroll? A Joy Walk

and pyrite glittered through accumulated layers of earth. The stone

is a way of bringing harmony, peace, and happiness into your life by

had a sharp chiselled edge with a natural place for my thumb, so I

something as simple as taking a short walk and focusing on the pres-

could grasp it firmly. It was a neolithic scraper that a stone-age man

ent moment and the beauty of ordinary things.

or woman likely used to scrape fur off an animal pelt! I was reminded

How do you go about taking a Joy Walk?

how the past can blend with the present and how my own times and

Decide how long you would like to take; set the intention of being

concerns were part of a much bigger picture.

guided on your path; open your heart to new sights, sounds, and

My most joyful walks have often taken place 10 minutes from home,

adventures; and step outside. If you cannot physically take a walk,

watching Wild Turkeys roosting in the woods at the end of day, hear-

travel in your mind’s eye to a favorite place, and move about if you

ing American Robins early in the Spring, or finding a beautiful Banded

can. You may be drawn to the woods, the seaside, the park, or a special

Wood Snail on the sidewalk. Occasionally I may come across a plas-

place in town. It doesn’t matter where you go or what place you picture

tic bottle or other debris and will pick it up safely to put in the recy-

in your mind’s eye. Just put one foot in front of the other and set off

cling bin later. This simple act to help Mother Earth gives me a lift.

with the intention of finding joy.

During your walk, concentrate on using all your senses. The natural

The best time for a Joy Walk might be when you don’t feel like it! When

world sometimes speaks to us in metaphors and symbols. Shimmer-

the sky is gray, the wind has a sharp edge, and you feel despondent,

ing raindrops on blades of grass may be a reminder of purity, tears,

discouraged, or depressed… When a voice inside your head (not your

or ephemeral beauty; the blue cornflower struggling to grow between

true inner voice but your saboteur) tells you, “Curl up in bed, pull the

the cement slabs of the city sidewalk, speaks of perseverance, courage,

covers over your head, and don’t talk to anyone.” or “You can’t stop

and hope; the scent of linden tree blossoms in spring, recalls heal-

working, not even for 10 minutes!” That is exactly when a Joy Walk

ing and peace. And what might the finches chirping and flitting from

will make you feel better! As you stroll, there is a good chance your

branch to branch, or the raven’s croak, be trying to tell you?

true inner voice will speak a few pertinent words of wisdom.

Imagine a child accompanying you and seeing marvels you might not

When you pause to focus on earth and sky, plants and animals, your

notice. An old broken branch becomes a knight’s lance, that bee is not

everyday concerns take the back seat. However, relationship prob-

a stinging insect to avoid but a source of delicious honey, those white

lems, health issues, financial or other worries can interfere with a Joy

flakes falling from the sky—that you will have to shovel later—are

Walk and drain your energy. To help clear your mind before setting

amazing snow crystals that can be turned into snowmen.

out, visualize a big, heavy backpack, filled with all the concerns that

Take time for awe.

have been weighing you down. Then picture removing that pack and

When you arrive back, find your place of peace, a quiet spot where

setting it down. Ask Spirit to look after it, and if it is in your high-

you can sit comfortably and perhaps meditate for a few minutes. As

est interest, to release what you no longer need. Is there a lingering

you settle, remember that pack and its contents. Compare its current

emotional hurt it’s time to release? Is there a worry you can hand over

heft and see if it feels lighter than when you left. Perhaps some of

to Spirit? Are you clinging to anger that may no longer be justified?

your challenges may seem more manageable, your worries less over-

Your knapsack will still be there when you return, but it may be lighter!

whelming. How is your energy level now? Ask yourself if you have a

I have traveled widely and hold wonderful recollections of chance

dream that you have been holding in your heart, perhaps unaware or

encounters, memorable conversations, and unusual finds. Sometimes

afraid to give it voice. Is there one concrete action you can take to help

it seemed as if I was being energetically directed. One time in Brit-

bring this dream to fruition?

tany, France, I was drawn towards a wide unpaved path rising from

Where will you head today? What steps will you take to find Joy?

an old chapel towards the central part of a small town. As I followed it, a small sparkling stone caught my eye. I picked it up. Smoky quartz

Connect with Catherine: https://catherinecbastedo.com/

Y o ur N e w W a y t o F i n d J o y

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

REDEFINING NARCISSISTIC: THE POWER IN HEALTHY SELF-CENTERED LIVING

BY THERESA BYRNE

R edefinin g N ar c issisti c : T he Po w er in H ea l th y S e l f - Centered Li v in g

Exploring the misconception that healthy self-centeredness is synonymous with narcissism.

For anyone who identifies as a giver, helper, or pleaser even the mere suggestion of being seen as slightly selfabsorbed is one of the worst things in the world, which can lead to a myriad of issues that a little self-centric thinking might help.

Priding themselves on what I call a ‘noble selflessness’ givers are incredibly focused on meeting the needs of others,

be harmful to the giver in the long run.

• They may start to feel resentful and exhausted, and their relationships can suffer.

• They may also develop physical or mental health problems.

• Exhaustion, feeling drained, a lack of vitality and positive energy.

• Not feeling like whatever they want matters, or they can even move toward their goals.

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New Lens Questions: • What if you believed in your uniqueness and knew you were special without having to do anything or prove it to others?

• What if your value wasn’t based on who you helped and all you did?

• What if you enjoyed your skills and knew they were special?

and will often neglect their own needs. And if they aren’t

To be able to do an exercise in changing perspective to see

Hopefully asking yourself several of these

putting themselves last, they may feel guilty or ashamed

if there’s something useful here - let’s start by attempting

questions can open something up for

for taking time for themselves, and might even be afraid

to redefine narcissistic traits through a different lens. By

you, a perception or a realization that

to ask for help. They may also be afraid to say “no” to

asking the questions, it might open up an awareness that

focusing on yourself, and your needs, is

others, even if it means taking on too much for themselves.

can create a much-needed shift.

self-preservation not selfish. Learning

Many helpers, pleasers, and givers have run across a

1. Narcissism is characterized by an excessive sense of

to take care of ourselves is not selfish

narcissist (or several) in their lives and the LAST thing

self-importance and a lack of empathy.

and it is essential for maintaining a

they’d want is to take on any of those traits. However, not

New Lens Questions:

healthy balance in life. And these are

everyone with narcissistic tendencies develops Narcissistic

• Are there times when you could benefit from taking

aspects someone with more of a Self-

Personality Disorder (NPD), which is a more severe and

care of your needs first and view what you need and

Centric (not completely Other-Centric)

diagnosable mental health condition.

want as highly important?

temperament can incorporate.

There are times when a bit of “healthy narcissism” might

• Are there times when having so much empathy has

just come in handy. I don’t mean the typical media-laden

become too much, and you wish you didn’t care what

Self-Centeric?

others think of you?

When givers learn to take care of

version of the over-the-top sociopathic narcissist we all

Why is it important to learn to be more

see: I’m talking about learning how to take a sliver of self-

• Have you found yourself exhausted by being around

themselves, they are better able to care

centered focus. Something like asking yourself, “What

others going through challenges and difficulties? Would

for others. They are also more likely to

do I WANT in this situation?” Before trying to figure out

you benefit from having stronger boundaries, and not

have happy and fulfilling relationships.

what everyone else wants FIRST. Keep in mind people

worrying so much about what others think or feel?

Learning to set boundaries helps givers

with narcissistic leanings tend toward an overwhelming

2. Narcissistic individuals often have an exaggerated

take care of themselves. Learning how

amount of self-absorption, not just a sliver.

sense of their abilities and accomplishments, and they

to say no to others, givers can start

may feel a constant need to be recognized and admired

making time for themselves. Being

It’s all about INTENTION!

by others.

aware of their own needs, helpers

Narcissists, by nature, appear as if they are entirely self-

New Lens Questions:

can become more assertive in asking

facing (me, me, me) but many of us miss the fact they are

• How would it feel to know you are capable, good at what

keenly focused on what they can get from OTHERS - a

you’re good at, confident, and proud of your abilities?

sense of acceptance, admiration, importance, time, energy,

• What if instead of a need to be recognized, you recognized

money, and other pieces called “narcissistic supply”. Most

yourself and enjoyed acknowledgment from others

Connect with Theresa:

without pandering or trying?

https://theresabyrne.taplink.ws

of them find givers, helpers, and pleasers who have a great deal of empathy to help them meet those needs. Their

• Would you enjoy being acknowledged and admired?

intention is not to be kind.

• What if you felt good when getting compliments and

This is why most kind-hearted people would never allow themselves to become self-centered, to their own detriment!

took them in gratefully?

3. Narcissists not only feel special, but they are determined

• The cost of putting everyone else first?

that everyone around them recognizes them for their

• This inherent and automatic level of self-sacrifice can

high level and amazing abilities.

for help or support when they need it.

Let me know how it goes!

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

REINCARNATION:

WHO WERE YOU BEFORE YOU WERE YOU? 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

Have you experienced Déjà vu—a sense you’ve seen or done

Ian Stevenson founded the Division of Perceptual Studies at the

something before—even though you haven’t?

University of Virginia. Applying the scientific method of objective

Are you drawn to certain time periods and cultures?

analysis, he investigated over 2,500 cases of children worldwide

Do you have phobias that have no apparent cause?

who remembered prior lives.

Have an eerie feeling you’ve lived before?

Recall of prior lives manifests in different ways. Sometimes it

Sound spooky? It shouldn’t! These may be indications of reincar-

begins at a very young age like it did for Reena Gupta. She was

nation—the belief a human starts a new life in a different physi-

born in the mid-1960s in New Delhi, India. At age two she told

cal body after each biological death—meaning, we live more than

her parents that in a previous life she was married and had four

once.

children. Her recall was extremely detailed. Being Hindus, her

For thousands of years great spiritual teachers have taught the

parents weren’t shocked—until Reena said her husband was a

soul is an eternal entity which existed before our body, comes into

bad man who killed her.

the body, and exists after the body dies. In physics, the 1st law of

Reena’s story spread throughout New Delhi to the home of Sudar

thermodynamics states: energy is neither created nor destroyed,

Kishen Singh and his wife. As Sikhs they believed in reincarnation.

only transferred from one form to another. By analogy, think of

Reena’s story paralleled that of their daughter Gurdeep who was

your body as a car. The car didn’t create you—it merely hosts you

murdered by her husband Surjeet on June 21, 1961.

until it stops working, then you leave the car and get another car.

Curious, the Singhs visited Reena’s family. When they arrived,

Traditionally, reincarnation has been associated with India, home

Reena was napping, but when she awoke, Reena smiled and called

of the world’s oldest religion Hinduism, and birthplace of Jain-

the Singhs “mother and father.” She called the Singh’s other

ism, Sikhism, and Buddhism all of which embrace reincarnation.

daughter by her nickname “Sarno” and embraced Gurdeep’s

However, cases of reincarnation have been reported worldwide for

son and three daughters as family. At the Singh’s home, Reena

millennia, even among people whose religions reject reincarna-

saw a photograph which she recognized as herself—it was of the

tion. According to PEW Research and The Global Research Society

late Gurdeep.

and The Institute for Social Research (Ipsos), 51% of the world’s

Enter Surjeet. Although sentenced to life imprisonment for

people believe in reincarnation including 33% of Americans.

murdering his wife Gurdeep, he’d been released early for “good

Reincarnation may be more than matter of faith. Since the

behavior.” He met Reena in 1975 when she was nine-years-old.

mid-20th Century, it has been studied scientifically. In 1967 Dr.

To pose for a photo, Reena sat on the armrest of Surjeet’s chair.

R EINCA R NATION : W h o W e r e Y o u B e f o r e Y o u W e r e Y o u ?

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

He tried to hug her—Reena recoiled and screamed, “He will kill me

Months later Robert and his wife vacationed in New Orleans where

again!”

they’d never visited before. While perusing an art gallery in the French

A Hindu girl in India recalling a prior life is one thing, but an American

Quarter, Robert suddenly froze. Before him on an easel was the portrait

Police Captain is another. Robert Snow grew up in a strict Methodist

of the hunchback woman!

midwestern middle-class family. This 38-year Indiana Police Depart-

“This is impossible! How can this be?” Robert exclaimed. In 38 years

ment veteran and captain of homicide investigations was all about

of police work, nothing ever shocked him like this.

facts and evidence. Reincarnation wasn’t part of his belief system—

The gallery owner explained the artist was J. Carroll Beckwith, born

until 1992 when Robert met a hypnotherapist who utilized PLR (past

in 1852 and died in 1917. He was American, but spent a lot of time in

life regression) therapy. PLR is used to treat people with mental or

France.

physical pain with no discernable cause. The patient is hypnotized with

Robert’s investigative expertise led him to New York City—the “big

the objective of going into a past life to discover the basis for the pain.

city” where J. Carroll Beckwith died. Snow found a photograph of Beck-

Snow scoffed at PLR as “goofy people trying to find a way to blame

with which felt eerily familiar. At NYC’s National Academy of Design,

their problems on someone else in another lifetime.” The therapist

he located Beckwith’s diaries on microfilm. Nearly 17,000 pages long,

challenged him to try it—he agreed.

Robert was amused to discover his prior incarnation was also meticu-

My co-host on Transformation Network’s livestream show “The

lous. Robert poured over the diaries and verified every one of the details

Psychic & The Doc” is world renowned behavioral psychologist Dr.

he saw in PLR as true!

Pat Baccili. She explained the “paradox of the psychological profes-

He also discovered Beckwith typically painted portraits, created no

sion which considers PLR as therapeutic, but rejects it as evidence of

masterpieces, and wasn’t famous. The credibility of Robert’s past life

reincarnation.” We interviewed Robert on our show. He compared PLR

would be questionable if it indicated he was famous like Michelangelo

to a theme park ride—he could see, smell, feel, hear, and taste things

or Monet instead of an obscure, unknown portrait artist.

while traveling through another lifetime, or in his case three differ-

These are only two of the thousands of documented cases of reincar-

ent lifetimes including one as a woman—not exactly what this tough

nation. In the 21st Century, the study of the soul, afterlife, and rein-

guy expected.

carnation has expanded from philosophy into physics. Several prom-

Robert’s most “recent” lifetime was the game changer. He saw horses

inent quantum physicists including Dr. Michio Kaku, originator of

and buggies on cobblestone streets—it was the 1800s. He was a male

String Theory believe “eternal life does not violate the laws of phys-

artist painting a portrait of a hunchback woman. He recognized every

ics.” My Electromagnetic Soul (EMS) Theory describes what we really

brush stroke as his work, then thought, “I hate painting portraits, but

are, a soul which is pure consciousness that is eternal electromagnetic

I need the money.” Robert felt connected to France—but died else-

energy. The EMS pre-exists the body and continues on beyond phys-

where—in a big city.

ical death. This theory presents a sound scientific basis for the exis-

Intrigued Robert engaged in more PLR sessions. Hundreds of precise

tence of the soul, afterlife, near-death experiences, and reincarnation.

details emerged about his life as an artist. However, as a cop, he needed

Definitive scientific proof of the soul, afterlife and reincarnation is

proof. In 1992, the internet wasn’t available. Art galleries couldn’t help

coming, but we must be patient. Afterall, that type of research can

unless he knew the artist’s name. He searched hundreds of library art

take lifetimes…

books for the portrait of the hunchback woman—nothing.

************************************************************************* Mark Anthony, JD Psychic Explorer® (The Psychic Lawyer) is a fourth-generation psychic medium and Oxford educated trial attorney and author of the multiple award-winning Pulitzer considered best seller THE AFTERLIFE FREQUENCY. His other bestsellers are EVIDENCE OF ETERNITY and NEVER LETTING GO. Mark is currently on a nationwide spirit communication and speaking tour. In May 2024, Mark will present “Debunking Death: The Science of Reincarnation and Near-death Experiences,” at the Edgar Cayce Association for Research and Enlightenment in Virginia Beach. To schedule a reading with Mark, visit his website: www.AfterlifeFrequency.com

R EINCA R NATION : W h o W e r e Y o u B e f o r e Y o u W e r e Y o u ?

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

THE SUCCESS BLUEPRINT: UNCOVERING THE LAW OF ATTRACTION'S HIDDEN SECRETS

BY PAT T Y O L I V E R

Th e Su c c e s s B l u e pr i n t : U n c o v e r i n g t h e L a w o f A t t r a c t i o n ' s H i dd e n S e c r e t s

Have you found it challenging to manifest the things you desire in your

8. The Law of Perpetual Transmutation of Energy: Nothing stays the

life? Maybe you’ve explored the Law of Attraction, but the outcomes

same. Moreover, we have the ability to create the change we seek at

weren’t quite what you expected? Well, here’s the thing…the Law of Attraction is just one piece of the puzzle. There are actually twelve univer-

any time.

9. The Law of Relativity: Everything is relative to your experience and the

sal laws governing our existence in this physical realm.

meaning you assign to it, which is why it is best to never use judgement

Then, along comes Karma with its own set of twelve esoteric laws. It’s no

to define yourself or someone else.

wonder, then, that the Law of Attraction teachings can often feel incomplete when it comes to manifesting!

Drawing on my 14 years as an energy healer specializing in Akashic Records (the record of the soul), I’ve conducted hundreds of readings

10. The Law of Polarity: Everything has a polar opposite, and we can only fully understand something by first experiencing its opposite.

11. T he Law of Rhythm: Everything in the universe moves in cycles, like the flow of the seasons.

for clients all around the world. From my experience, I can confidently

12. The Law of Gender: Everything in the universe has both a mascu-

affirm that you will always attract your karma first, giving you an oppor-

line and a feminine aspect, and we should strive to maintain balance

tunity to clear it before you can truly attract new results into your life.

between the two.

This can make your manifesting process feel “wrong” or like it will never

Then we have the 12 Laws of Karma:

happen for you, which is false! Once you understand all the forces that

1. The Great Law: Everything is circular. You must close the loop on a

underlie our existence here in the physical world, that is when you can begin to achieve your highest potential.

Universal laws are always in play. They are never NOT in play, nor do they discriminate. Universal law applies to every single person every single day. To not be aware of them and their profound effect on your life is to be missing deep knowledge of how to conduct yourself to achieve absolutely anything you want in your life, to overcome obstacles and to become a magnetic manifestor of your abundance.

First are the 12 Universal Laws and a brief description of each: 1. The Law of Divine Oneness: Everything in the universe is interconnected and part of the larger whole or the divine matrix. Every thought, emotion, or action we take affects that matrix to some degree.

2. The Law of Vibration: Everything in the universe is in a constant state of vibration, which sends movement and energy out into the world.

This includes thoughts and emotions as well as actions, all of which have a vibrational resonance.

3. The Law of Attraction: What you focus on, and what you believe to be true, you will attract. This is due in large part to the previous law, which is the Law of Vibration.

4. The Law of Inspired Action: Nothing will materialize without your time, energy, and effort to bring it into your space.

5. The Law of Correspondence: Your outer world is a reflection of your inner world. You can change your external circumstances by changing your thoughts and beliefs.

6. The Law of Cause and Effect (Karma): Anything we put out into the world will come back to us with a similar frequency and vibration.

7. The Law of Compensation: Whatever is in your heart will be returned to you. In other words, this refers to your intentions.

negative pattern if you want new results to appear.

2. The Law of Creation: If you want a new result in your life, you must create it.

3. The Law of Humility: It is best to maintain a state of selflessness, and to recognize the contributions of others.

4. The Law of Growth: Find the learning lesson in every experience and grow from it.

5. The Law of Responsibility: You must be accountable for yourself, your actions, and the results of your actions, positive or negative.

6. The Law of Connection: Your actions in the past are connected to your present and future circumstances.

7. The Law of Focus: You can only focus on one thing at a time.

8. The Law of Hospitality and Giving – One must be generous and giving without expecting anything in return.

9. The Law of the Here and Now – Do not dwell on the past or worry about the future, as the only thing that exists is the here and now.

10. The Law of Change – We have the ability to change our path at any time.

11. The Law of Patience and Reward – Things take time to come into being.

12. The Law of Significance and Inspiration – We each have gifts to share with the world, and you discover them by following your inspirations and living authentically.

I’ve written an entire online course on Karmic & Universal Law, which you can read more about on my website at http://www.pattyoliver.com.

Connect with Patty Oliver: https://linktr.ee/pattyoliverenergyhealer A Soul Empowerment Guided Meditation and Printable Affirmation Cards: https://www.pattyoliver.com/f/free-meditation-and-cards

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

A LEGACY FOR MY CHILDREN: THE GIFT OF SELF-EVOLUTION

BY LORI YOUNG My children have witnessed almost all of my evolutions and trust me,

The Entrepreneurial Evolution

there have been many.

Just like a movie that visits both the present and the past, we are going

The Self-Awareness Evolution

backwards again to peek into my first “entrepreneurial evolution”. Ah,

My first awakening was at the age of 21 when I came face to face

the sweetness of this time of my life. My children were 12 and 2 and

with the demons of my childhood. It was then that I dove into every

I had a major awakening. I’ll never forget the day the Universe gave

personal development book I could get my hands on. It was also my

me a big knock on the head. The knock said “There is more. You have

first experience with therapy and the power it has to heal and trans-

a desire to make a difference in this world.”

form. I called this my “self-awareness evolution” and thankfully, it’s

I gave up my corporate career, followed my heart and enrolled in a

still going on today.

coach certification program. If I thought my “self-awareness evolu-

The Motherhood Evolution

tion” could help me grow, nothing could have prepared me for the

At the age of 27, I entered my “motherhood evolution” and my

self-growth I experienced in this program. Learning coaching skills

heart exploded with a love I never knew was possible. Suddenly, I

is not just for people who want to practice coaching. I recommend

had another human being that I was responsible for - a tiny person

it for anyone who wants to improve their interpersonal, emotional

that was dependent on my own holistic health to grow into the best

intelligence and self-mastery skills. And guess who I got to prac-

version of themselves.

tice on? My kids.

To date, I have been a mother for 32 years now. And although it is

My ongoing evolution as an entrepreneur has changed radically since

easier now that both my children are gone from the home, some things

the first day. But just like any major life transition, business owner-

have not changed. I still battle with worrying about my children and

ship will challenge you to step up. It will test your leadership skills

letting go of their choices. I am still navigating how to be both a mom

every single day. Entrepreneurship will stretch your comfort zone

to adult children. I even wrestle with being a “boy” mom when other

even when your inner gremlins want to stop you. And it will develop

“women” have captured my sons’ hearts. Motherhood is an ongoing

every aspect of your human existence: resilience, vulnerability, focus,

evolution that will continue until I die.

bravery, and confidence.

The Marriage Evolution

The Self-Identity

Because I did things a little untraditionally, next up was the “marriage

Evolution At the age of 47, I faced my most painful evolution - the

evolution”. For 20 years, I sucked at being a wife. Or did I? Was it that I

transition from a heterosexual lifestyle to identifying as a gay woman.

was bad at choosing the “right” partner? Could it be that I was doing my

Although this evolution felt natural, authentic and freeing, I was in

best given the circumstances I had to deal with? Is it possible that this

a battle with fear. Fear of rejection and judgment from my children,

evolution of self was here to teach me what love is and what love isn’t?

my family, my friends and the world. This is when I chose to live my

Thankfully, today, I am getting another shot at this evolution. What

life for me.

my children now see is a happily married mom that is living love on

Last year I had a vivid dream. In my dream, a vision of starting a

a whole new level. My only hope is this marriage can help mitigate

podcast was revealed to me. When I woke from that dream, my high-

all my mistakes from previous marriage failures. Although I am not

est self asked, “Is your next evolution to be a podcast host?” Experi-

married to their dad, I hope I showed them that I fought hard before

enced now with facing challenges head on, I embraced it and started

I gave up. That “failure” can lead to growth, opportunity, and ulti-

my podcast On a Mission Mojo. It’s amazing how much joy it brings

mately, success.

me, while also allowing me to be aligned with my mission in life: to

A Le g a c y for M y Chi l dren : T he Gift of S e l f - E v o l u tion

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create a positive impact in the world.

itude for the changes you are experiencing Celebrate you and all the amaz-

Life, when you live it with a full commitment to practice awareness and self-

ing evolutions of your life.

growth, will give you all kinds of opportunities to evolve into the best version

As I move closer to the end of my life, many years after my first evolution,

of yourself. Those evolutions will vary greatly from person to person. And the

I often think about my legacy. What am I leaving for my children? It’s not

choice will be yours on how many and which evolutions you will go through.

money, power or fame. Being me is all I have to give my boys. All my mistakes

Moving Through Evolutions

and how I grew through them. It is my living model of embracing reinvention.

Evolutions can be sneaky. Some are planned while others just appear as a

My legacy for my children is my commitment to my own personal growth as

natural part of life. If you’re currently going through an evolution, here is

I guide them on their own journey through life.

what I learned about flowing through them with ease: Accept and love yourself exactly where you’re at Embrace the uncertainty and the unknown Use

Connect with Lori: https://www.onamissionbrands.com/links

every evolution as a playground for learning more about yourself Have grat-

Listen to the On a Mission Mojo podcast at www.onamissionmojo.com

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

Tur n i n g F i t n e s s i n t o Fu n

TURNING FITNESS INTO FUN

BY JULIE MICHELSON In today's fast-paced world, health and fitness often inspire visions of

Adventure Outdoors

rigorous gym sessions and strict diet regimes. We overlook a fundamen-

Let nature be your playground. Hiking, kayaking, paddleboarding, horse-

tal aspect of wellness – the joy of movement. As an experienced health

back riding… there are endless possibilities for fun outdoors. Outside

coach, I advocate for a different perspective on physical activity: move-

activities stack the additional benefits of time in nature – a wellness

ment should be fun. This article will explore why incorporating joy into

double-win!

your fitness journey enhances your physical well-being and contributes

Team Up

to your overall happiness and life satisfaction. Consider this your invita-

Join a local sports team. Community leagues offer various options, and

tion to dance and leap into a world where fitness equals fun.

the camaraderie and competition can add bonus benefits.

Movement is an opportunity to celebrate what our bodies can do. Do you

Gamify Your Fitness

remember the unbridled joy of childhood play? The euphoria of sprint-

Use apps to track your progress, set challenges, and add competition and

ing across fields, the thrill of an impromptu dance, and laughter amidst a

playfulness into your movement routine.

game of tag weren't exercises; they were expressions of pure delight. This

Spark Joyful Movement

joy doesn't have to fade with age; it is time for it to reawaken. It's time to

Channel Childhood

rediscover that playful heart and the pleasure of being active.

Think back to your childhood activities. What brought you joy? Chances

Fun-Filled Fitness is a Game Changer

are this will inspire activities that feel fun.

Increased Motivation

Embrace Experimentation

When exercise feels like a chore or a "should," it is hard to stay motivated

Try new activities. You might be surprised what you find fun.

and consistent. But fun activities (whatever that means to you) keep you

Shift your Goals

coming back for more. Enjoyment inspires consistency, which is crucial

Instead of focusing on weight loss or muscle gain, set specific, fun goals

for long-term health benefits.

like learning a new dance routine, accomplishing a specific hike, or

Stress Reduction

mastering a new yoga pose.

Engaging in physical activities that you enjoy can be a potent stress

Share the Joy

reliever. It goes beyond the endorphins that are released when we exer-

Involving friends or family in your movement routine multiplies the joy

cise. Fun activities are a mental escape that can transport you from your

and increases accountability.

daily stressors into a more peaceful state of mind.

Eliminate Objections Before You Start

Social Connection

I don't have time

Fun movement often involves others – a yoga class, a team sport, or a

Incorporating short, fun activities into your day can have a significant

hiking group. These moments build community and deepen connections,

impact. Consider adding a five-minute dance party to your lunch break.

improving health and lifespan.

No gym access…

Personalized Health

No gym?

There should always be a personalized approach to health! Fun fitness is

No problem! Get outside or use your living space to get started.

deeply personal. You create your customized fitness plan when you choose

Remember, fitness is free. You don't need a fancy gym membership to

activities based on your interests and lifestyle.

find a fun way to get moving.

Fun Fitness Ideas

This is about more than just adding fun to fitness. It is about reframing

Dance to Your Own Rhythm

movement as a celebration, not a chore. Whatever your ability to move,

Whether you prefer hip hop, salsa, ballet, or grooving to your favorite

enjoying your body's capabilities makes a big difference. The joy of move-

tunes in your living room, dancing is a great way to get moving while

ment will allow you to create a sustained wellness lifestyle.

having fun.

Connect with Julie Michelson: navigatewellness.health

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M mmmmm ! I t ' s N o t J u s t f o r B e e s A n y m o r e

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MMMMMM! IT'S NOT JUST FOR BEES ANYMORE

BY D I PA L S H A H Life, in its infinite wisdom, sometimes forces us to revisit the shadows of our

Each time you practice, you'll reap a multitude of benefits:

past. It was during one such unwanted excursion, where flight, fright, and the

Reduced stress and anxiety: The "Mmmmmm" activates your parasympathetic

insidious grip of freeze threatened to consume me, that I stumbled upon the

nervous system, triggering relaxation and lowering stress hormones.

transformative power of a simple sound: "Mmmmmm."

Improved emotional balance: The calming vibrations help release negativity

A childhood trauma, long buried under layers of coping mechanisms,

and cultivate inner peace, leaving you feeling centered and more resilient.

resurfaced unexpectedly. Memories, sharp and jagged, punctured the carefully

Enhanced focus and clarity: The gentle hum clears mental clutter, improving

constructed dam I'd built around my emotions. Flight was instinctual, but

concentration and allowing your mind to settle into a state of focused

where could I run to escape the ghosts within? Fright painted the world in

awareness.

shades of danger, each shadow a lurking monster. And freeze, that paralyzing

Deepened sleep: Practicing "Mmmmmm" before bedtime can ease you into

paralysis, held me captive in a cage of my own making.

a restful sleep, leaving you feeling refreshed and revitalized in the morning.

Desperate for an escape hatch, I stumbled upon an article on the ancient

Strengthened intuition: The connection to your inner stillness fosters a

practice of "Mmmmmm." Intrigued, I found myself in a quiet corner, eyes

deeper understanding of your intuition, guiding you towards wisdom and

closed, lips gently parted. As the first "Mmmmmm" emerged, it felt foreign,

self-discovery.

almost awkward. Yet, with each subsequent vibration, a subtle shift occurred.

Start with just 3-5 minutes of "Mmmmmm" practice in the morning and

The buzzing frequency resonated not just in the pit of my throat but my skull,

evening. Gradually increase the duration as you become more comfortable.

and even deeper within my body. It was a vibration of grounding, anchoring me

Early mornings often hold a special potency of energy deepening your

to the present moment. Flight, that frantic search for escape, quieted, replaced

meditative state.

by a curious stillness. The fear softened. And the freeze began to dissolve.

Remember, the "Mmmmmm" is just the beginning. As you incorporate this

As I surrendered to the sound "Mmmmmm," it became a mantra, washing

practice into your daily life, you'll find yourself approaching life with greater

away the debris of the past. My breath, previously shallow, deepened into a

awareness, responding to challenges with newfound composure, and radiating

rhythm of calm acceptance.

an inner peace that touches all those around you.

In that bee like sound, I began to sense pieces of me rebuilding on a so many

The "Mmmmmm" offered me a gift even greater than solace: it reignited my

levels that I could not explain what was happening. The "Mmmmmm" became

capacity for flight. Not the panicked flight of escaping the past, but the flight

a thread, weaving the fragmented pieces of my mind back into wholeness.

of a bird rising on the thermals of self-discovery. It encouraged me to explore

It empowered me to face the memories, not with defiance, but with a soft

the depths of my being, to face my shadows with courage, and to emerge with

understanding. It allowed me to release the anger, the hurt, the burden I'd

a deeper understanding of who I truly am.

carried for far too long. Something I feel many of us hold onto and don’t know

This newfound flight hasn't erased the scars of the past. They remain, faint

how to let go.

lines etched on the landscape of my soul. But the "Mmmmmm" has taught me

I want you to try this gentle yet powerful process and notice how how you feel

to see them not as wounds, but as reminders of my resilience, of my capacity

before, during, and after. As a matter of fact, write it down.

to survive and thrive even in the darkest of storms.

Gently close your lips and inhale deeply into the belly now push the breath

If you find yourself caught in the grip of your own shadows, remember the

out with a slow release making the sound “MMMMMMMMM” for as long

"Mmmmmm." And remember, this flight is not about escaping who you are;

as you can. You will notice over time your humming gets longer and longer.

it's about embracing your truth, soaring on the wings of your own potential,

Remember there is no rush. You can do this for 3-5 minutes. Focusing on the

and discovering the boundless skies that lie within.

vibration resonating in your body. Allow the sound to be soft and effortless.

To enjoy more of these types of ancient healing practices that help you in

You will notice how the sound fills up your entire being, washing away

being more conscious, present, and psychic as it awakens your senses, take the

negativity and illuminating your inner light (prana). Feel yourself

Ultimate 8 Ultimate Senses Quiz and find out what your 2 strongest Intuitive

grounding into the present moment, anchored by the steady rhythm of your

abilities are to awaken your inner most psychic abilities.

"Mmmmmm."

Remember, it's not about perfection, but about feeling the gentle buzz.

Connect with Dipal Shah: https://linktr.ee/dipalshah

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

7 GREAT GIFTS FOR GRADS

BY JENN DRUMMOND ‘Tis the season for high school and college graduations:

4. Luggage. Moving closer to adulthood means that

for kids busting out of the nest and going off on their own.

your grad will likely be doing more traveling. There’s spring

Though any grad will appreciate an envelope that includes

break, job interviews, weekend trips, business meetings…

cash or a check, it can be fun to go a step beyond and get

the list goes on. With a gift of nice luggage, they’ll say a

them something they might not purchase themselves. For

silent “thank you” to you every time they have to pack their

those grads who are moving to a new town or city, having

bags. Consider a high quality carryon or sleek weekender to

something physical can also be a nice way to feel like they

keep things versatile.

have a slice of home with them in their new environment.

5. Noise canceling headphones. Related to the

Although the gift ideas below were written with a recent

need for luggage, increased travel means noisy planes and

grad in mind, each one could also be purchased for a number

busy airports. You can help your grad navigate those head-

of scenarios: birthday, wedding, new job, etc.

ache-inducing scenarios with a nice pair of headphones that

1. Nice towels. If a new grad has a few extra dollars, I

block out screaming babies and mechanical white noise.

doubt their first instinct would be to spend it on towels. Yet,

Noise canceling headphones are also essential for maxi-

it’s one of those simple daily luxuries that can really make

mum focus while studying in a library, taking a business

them feel like they have their life together. Consider finding

call in a café during work from home days, or drowning

Get Jenn’s Best Seller

a vendor that offers monogramming with the order (or go

out a neighbor who insists on blasting music late at night.

Book Break Proof!

to your local embroidery shop) to get their initials printed

6. Books about the next stage of life. Whether

on the end of the fabric. Bonus for the high school grad

the grad in your life is headed to college, starting their

headed to college: they won’t have to worry about some-

first job, embarking on a travel experience, or anything

one else swiping their towel from the shared bathroom in

in between, there’s a book out there about what they’re

their residence hall!

going through. Moving into a different phase of life can be

2. Personalized thank you notes. Maybe it’s the

a confusing time, and reading advice from someone who

Midwesterner in me, but I love physical thank you notes.

has been through it can be very reassuring.

As your grad starts acknowledging gratitude for things like

7. Tickets to a show (or a restaurant gift

letters of recommendation, dinner parties they attend, or

card) in their new city. If your grad is moving to

even other graduation gifts, having stationery with their

a new place, do a bit of research about the entertainment

name on it can really help them feel like a proper adult.

options that exist and purchase something that can be

There are so many services online for creating simple thank

considered more of an experience. Not only will this help

you notes, so don’t worry if you’re not a design whiz.

them get to know their new neighborhood better, but it also

3. Tech. You’d be hard pressed to find a new grad that

helps them associate the place they visit with you in the

wouldn’t be excited about a new piece of tech. This doesn’t

future, effectively bringing a piece of home to their new

naturally mean you need to drop a lot of money: while a new

setting.

laptop or television is one end of the spectrum, consider items like an e-reader or even tech accessories (such as a nice computer case, tablet pencil, or ergonomic mouse) that will help those long days studying or working feel a bit more luxurious.

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

7 G r e at G i f ts fo r G r a d s

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

H o w T o M o v e Yo u r Life F rom O rdinar y T o E xtraordinar y

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HOW TO MOVE YOUR LIFE FROM ORDINARY TO EXTRAORDINARY

BY N ATA L I E B OT RO S

In a world filled with routines and predictability, we all

your creative skills, consider enrolling in a graphic design

are so well settled in our comfort zone. What if your life is

course to enhance your abilities and attend events to expand

destined to break free from the ordinary? Imagine a reality

your network. Set yourself a timeline and apply to at least

where your happiness awaits beyond the familiar routine

three positions aligned with your vision within the next

and comfort zone – doesn't that sound incredible? I under-

eight months. If your goal is to infuse more smiles into

stand that stepping into the unknown may evoke a hint of

your everyday life - my personal favorite – you can set

hesitation, but rest assured, by taking a few small steps,

different specific goals like journaling three things you're

you can unlock the fulfilled life you truly deserve. Embrace

grateful for every evening before bedtime.

the excitement of this journey; your path to happiness is waiting just beyond your comfort zone.

Break down the goal into simple steps: Keeping a gratitude journal by your bedside, reflecting on

The first step towards an extraordinary life is defining what

the day's positive moments, and writing down specific

happiness means to you. Take a moment to reflect on your

details. By practicing this gratitude ritual, you'll find that

values, passions, on things that put a smile on your face.

it not only brings a genuine smile to your face but also

What does a joy-filled life look like through your eyes? You

injects happiness into your life.

can choose a specific area of your life first; it can be your relationships or your job. For instance, if your current job

By setting specific goals, you not only have a structured

doesn't align with your true passions, leaving you feeling

plan for personal growth but also a tangible way to measure

stuck and unfulfilled, envision the dream career that reso-

your progress. As you achieve each milestone, the excite-

nates with your passions. Perhaps it's a space where your

ment of getting closer to your vision keeps you motivated.

creative skills flourish or a vision of transitioning into a

During that time, don’t get discouraged if you face chal-

leadership position within your company.

lenges; see them as opportunities for learning and growth.

Understand that setbacks are not failures but stepping

Once your vision is well defined, break it down into specific,

stones towards success. Learn, adapt, and use adversity

achievable goals that not only excite you but also push you

as a catalyst for personal development.

beyond your comfort zone. Using the example of using

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

During this process, make sure to take time to vividly imag-

The last important step is to understand that setbacks are not

ine yourself achieving those goals. Imagine how you’ll feel

failures but opportunities for learning and growth. Instead of

when you get that job, or when you wake up with a smile every

feeling defeated, consider them your stepping stones towards

day. Visualization is a powerful tool to reinforce a positive

success and learn from each experience, even use them as a

mindset; it helps create a mental image of success, making it

catalyst for personal development. Don’t forget dreams are

easier to stay focused and motivated. Every time you accom-

powerful, but action turns them into reality. These are small

plish one goal don’t forget to celebrate it. No matter how

achievable steps to have a fulfilled life, so don’t procras-

small, each success deserves acknowledgment. My favor-

tinate. Procrastination is the enemy of progress, so culti-

ite way of celebrating is with a victory dance! Besides the

vate a habit of proactive decision-making and execution.

fact that it is fun; by celebrating milestones, you will feel a sense of accomplishment which will drive you to keep going.

Moving your life from ordinary to extraordinary is one of the essential ingredients in my Happiness Cocktail. Every

Your environment also plays a crucial role in shaping your

month I reveal another ingredient from my delicious elixir

transformation, make sure to surround yourself with posi-

so if you missed any of the previous cocktail components,

tive influences and create meaningful connections. Create

be sure to catch up on the previous articles and stay tuned

meaningful connections with individuals who share your

for future insights. If you need personalized guidance, scan

values and interests and seek out friends, family members,

the QR code below to set up your FREE Happiness Break-

mentors, and colleagues who inspire and encourage you on

through Session. I'm here to help you kickstart your path

your path. A supportive network not only provides moti-

to happiness.

vation but also offers a valuable system of accountability.

Your extraordinary life awaits – start your journey today.

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

40

Ready to Kickstart your Happyness Journey?

The ultimate tool to transform your life, one blissful step at a time. Each card has a unique evil eye design, a symbol renowned for its protective and luckbringing properties throughout history.

Crafted meticulously with love and care, by me. With The Happiness Cards, you will discover 50 happiness tips that can effortlessly be incorporated into your everyday routine. From simple acts of gratitude and self-care techniques to fostering positive relationships and cultivating inner peace, each card holds the key to living your happiest life. https://thebon-vivantgirl.com/happiness-cards

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WAIT! THERE'S NO SCHOOL TODAY...

FOR MILLIONS OF CHILDREN AROUND THE WORLD

BY TOBIE SPEARS

In the hustle and bustle of our daily lives, it's easy to take some-

schools underfunded and ill-equipped. Yet, within this arithme-

thing as commonplace as going to school for granted. But what

tic of struggle, the potential of these children remains limitless.

if I told you that today, millions of children worldwide won't be

Now what’s the ripple effect of a missed day at school? Consider

hearing the school bell ring? It's a reality that hits hard, espe-

this scenario: a child, eager to learn, forced to go to work due to

cially when we consider the young minds in places like Guate-

circumstances beyond their control. It's not just a day off from

mala, where the intersection of poverty and education paints a

school; it's a missed opportunity to unlock potential, to dream, and

poignant picture.

to break the cycle of poverty. The consequences of these missed days echo through the years, creating a ripple effect that impacts

The Morning Ritual

not only individuals but entire communities.

We Often Overlook Imagine the morning rush in your household.

In the face of such challenges, we work tirelessly to break this

The hurried breakfasts, the search for misplaced homework, the

cycle. Since 2018, our sponsors at Be Humanitarian have helped

mad dash for the school bus – it's a scene played out in count-

us provide nutritional meals to our kiddos. The children in our

less homes globally. But in Guatemala, this morning ritual takes

program were not eating 3 meals a day before they joined and

a different tone for many families. For them, the day begins with

none of them were able to afford an education. We are proud to

a stark realization: there's no school today, and there might not

be able to make sure our kiddos are eating and receiving a high

be one tomorrow either.

quality education.

Over the past years, significant progress has been made in address-

The Complex Dance of Poverty and Education

ing the problems targeted by our program. In 2023 alone, 22,568

Guatemala, a country rich in culture and history, faces a complex

meals were donated to feed our community. We also distributed

challenge at the intersection of children and poverty. The impact

65,000 breakfast drinks to school aged kiddos and even delivered

of economic struggles reverberates through the education system,

3000 pounds of donations throughout our community. Through

affecting not only the quality of education but also the very acces-

the help of our partners, we have also built and installed 917 garden

sibility of it. In rural areas, where poverty tightens its grip, the

towers which have provided 110,000 meals for hundreds of fami-

journey to school becomes a significant hurdle.

lies for years to come.

Let's break down the numbers. In Guatemala, a country where

Overall, the program has made significant strides in improving

over half the population lives below the poverty line, the equa-

the economic and social conditions of the community, providing

tion of providing quality education becomes infinitely more chal-

families with new opportunities and greater hope for the future.

lenging. Limited resources strain the education system, leaving

W a i t ! Th e r e ' s n o s c h o o l t o d a y . . . f o r m i l l i o n s o f c h i l dr e n a r o u n d t h e w o r l d

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

A Glimpse into Everyday Heroes Now let's shift our focus from statistics to stories, from numbers to narratives. Meet Maria, a 12-year-old girl from a rural village in Guatemala. Her eyes sparkle with curiosity, and her dreams reach for the stars. Despite the challenges, Maria is determined to break free from the shackles of poverty through education.

In truth, she represents countless other children who, against all odds, embrace the power of knowledge to shape their destinies. I continue to be amazed that in the face of great adversity, children like Maria continue to hope and do their best each day to show up and fight their own battles at such a young age.

While it’s heartbreaking to see children like Maria’s age work for their family so early in their lives, I’ve witnessed that the spirit of the Guatemalan people remains unbroken. Humor becomes a coping mechanism, a form of resilience that carries them through tough times. In the midst of poverty, laughter has become a testament to the indomitable human spirit, proving that even in the darkest of hours, joy can be found.

The Call to Action: Bridging the Gap Between Compassion and Change As we reflect on the millions of children around the world who won't be attending school today, let it be a catalyst for change.

It's a call to action for individuals, communities, and nations to bridge the gap between compassion and impactful change.

Every child deserves the chance to learn, to dream, and to build a future free from the clutches of poverty. The issue of children and poverty in Guatemala is not just a distant concern but a shared responsibility.

The journey towards a brighter future begins with understanding, compassion, and a collective commitment to ensuring that every child, regardless of their circumstances, can confidently say, "There's school today, and I'll be there."

Connect with Tobie: https://linktr.ee/behumanitarian

W a i t ! Th e r e ' s n o s c h o o l t o d a y . . . f o r m i l l i o n s o f c h i l dr e n a r o u n d t h e w o r l d

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46

t h e pr o b l e m w i t h t h e e g o

THE PROBLEM WITH THE EGO

BY S I R J A M ES G R AY RO B I N S O N I guess it was inevitable with so many egos running around.

is the result of unhealthy egos.

experiences and education how to

I was recently white, male and age shamed because I was

The symptoms of an unhealthy ego are:

behave. The experience of trauma can

in the way of someone of a different gender, race, and age.

• Inability to accept criticism

greatly distort our perception of our

I was waiting to board a flight to premiere my new movie,

• Feeling you know everything

environment and color our experience

BeyondPhysicalMatter.com, and I guess I wasn’t moving

• Refusal to consider other people’s opinions

of life. We form cognitive biases, that

fast enough for the back of the plane. It wasn’t enough to

• Inability to accept responsibility

cause us to shame others and belittle

get out of her way, she had to pronounce to the assembly

• Life happens to you

people we do not know. This limits our

that she had been dealing with white, old men all her life. It

• Blaming others for disappointments

experience of the world and our ability

gave me pause to reflect on egos in general and the problem

• Feeling people are jealous of you

to transform adversity to success.

with them today.

• Feeling the world is against you

The ego has rules and questions.

Sigmund Freud conceived of the “id” [das Es], the “ego”

• Inability to forgive

When we challenge anything, it is

[das “ich”] and the “super ego” [das Uber-Ich] in 1920

• Feelings of entitlement

our ego leading the charge. When

in his essay “Beyond the Pleasure Principle”. Freud

• Claiming other’s suffering as your own

we dismiss someone because of how

argued that the “ego” was the mind’s ability and process

• Fundamental need to be right

they look, or because they are in our

of dealing with what he called “the reality principle” as

• Feeling superior to others

way, we miss the opportunity to meet

opposed to the “pleasure principle”. Simply stated, the ego

• Thinking you are the smartest person in the room

them on common ground and find

is the mind’s process of dealing with the harsh realities of

• Resenting other people’s success

out how they can help us. I cannot

life (adult delayed gratification) versus seeking pleasure

• Constant need for validation

count the number of friends I have

(immature gratification).

• Habitual interruption

made because I did not dismiss them

For years the ego got a lot of bad press and has been defined

• Constant need for more

because of a stereotype or bias.

as “the desire to enjoy life at the expense of others.” Some

• Inability to forgive

A healthy ego would ask “why is this

writers claim that the ego is an unhealthy belief in our own

• Tendency to play God

person in my path”, rather than “why

self-importance, embellished with arrogance and self-

• Poor listening skills

is this person in my way”. To take a

centered ambition. Some claim that the ego makes you

• General lack of empathy

moment and ask a stranger what they

over-estimate your own abilities and worth, and under-

• Self-centered and selfish

can offer instead of dismissing them

estimate the effort and skill required to achieve your goals.

can be a source of wealth and growth

It creates a need for external validation and praise.

It is important to differentiate between healthy confidence,

far beyond human imagination. I

I would argue that this is an unhealthy ego, as a healthy ego

resilience and self-awareness and unhealthy arrogance,

learned from one of my gurus that it is

is necessary and intimately involved in our sense of self.

selfishness, and victimhood. The brain is basically social

more important to sit and talk with a

A healthy ego involves self-awareness, and a recognition

in nature and motivated by social contact. We grow as

beggar than to give them money. You

that we can improve. It is the ability to accurately assess

human beings by evolving from needy infants to self-

will never know when you will find a

who we are and what we can do. It gets us out of bed in the

sustaining adults. The focus goes from the exterior world

teacher in a beggar’s robes.

morning and get up in front of audiences to share ourselves

to the internal world. While infants are focused on what

Connect

and our message for the world. Without an ego, this would

is happening in the outer world, a healthy individualized

Robinson:

be impossible.

adult is focused on what is happening between their

www.jamesgrayrobinson.com

We need to focus on developing a healthy ego. Our society

ears.When we are born, we do not have an ego. We are a

seems to promote unhealthy egos, satisfying our need to

clean slate. We look up at the world with total innocence

feel important by shaming others. America was built on

and begin to learn the difference between fear/pain and

egos, but the aspects of our society that we criticize often

pleasure. Then we begin to form conclusions based on

with

Sir

James

Gray

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

BARELY 6 FEET ABOVE GROUND

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

The other day I was asked who the strong woman I know was…

In moments where I want to reflect on the answer I am provid-

• Not the this relationship isn’t working for me so I’m going to vocalize my needs + work at it or walk away strong

ing I grab my journal and start listing ALL the things that immediately come to mind.

Not the I don’t live according to other peoples labels and expec-

The names of people, places I had been, or experiences that I had

tations but walk to the beat of my own drum strong

had with others weren’t what poured on to the page.

• The self sacrificing strong

It was a list of all of the labels I have been handed to be in the

• The push through your exhaustion strong

form of a diagnosis.

• The set aside your feelings strong

At one point my hand started to cramp and the pad on my middle

• The prioritize everyone but me strong

finger started to get sore…

I don’t know about you but I am tired just reading that.

I paused just to take a look at what I had written….

When I really settle into what I am seeing on the page… it’s no

“Wow, I allowed a lot of people to hand me some really heavy

wonder and not a shock I couldn’t walk.

things that I agreed to carry even if only for a short period of

Life wasn’t gonna let me go on living the story of self sacrificing

time…”

so she gave me a choice… I could choose me OR see my way out 8

It became clear as I was staring at the list on the page that at one

years later I’m sitting on the other side of this screen sharing this

point in life I was indeed dying in more than one way.

with you I chose me and will continue to choose me We think poor

The irony, reflectively, is that I was too busy chasing the “solu-

health haphazardly happens…

tion” that HAD to exist outside of me to notice how far gone I

We often assume the perspective that we have fallen victim to

was…

something And I bet if you were willing to sit with your:

That is until my feet couldn’t keep up with my mind…literally.

Emotions Language + stories Relationships, including the one

It was as if my body had pulled the emergency break…

with yourself Choices…past + present Environments + circum-

I mentally wandered back to the original question… “Who is the

stances you find yourself in You would see that not much is

strongest woman you know.”

haphazard.

The answer came roaring at me with unwavering confidence.

• Your body tells the truths you’re terrified to speak

It’s ME.

• Your body never falters in the execution of the delivery of

The strongest woman I know is ME! • I come from a long line of strong women:

her message • Your body never lie, ever.

• Not resilient strong

The résponse to her invitations weighs just as heavily in the

• Not the I’m going to explore the depths of my soul strong

outcome as the delivery of it.

• Not the trauma stops with me strong • Not the I’m going to set boundaries and say no strong

Big love, T

• Not the I recognize it’s always been this way + it doesn’t have to be this way so I’m going to pivot strong

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

B a r e l y 6 f e e t a b o v e gr o u n d

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D ream R o u tines : S l ee p ' s S e l f - Care S e c rets

DREAM ROUTINES: SLEEP'S SELF-CARE SECRETS

BY ANDREA SCHWARTZ

Dream Routines: Sleep's Self-Care Secrets

Moreover, sleep plays a profound role in nurturing

In the hustle and bustle of our everyday routines, it's

our mental well-being. During these precious hours,

easy to overlook the simple yet profound act of sleep-

our brains process and organize the events of the day,

ing. Often regarded as a mere necessity, sleep is, in

enabling us to wake up with a more focused mind and

fact, a form of self-care that we should embrace with

improved emotional resilience. A good night's sleep

open arms and make a consistent part of our routines.

can help us tackle life's challenges with a refreshed

Beyond its fundamental role in rejuvenation, sleep is

and positive outlook.

the ultimate sanctuary where our bodies restore, and

Creating a Sleep Sanctuary

our minds find nourishment. While we're all cozy in

Creating the ideal sleep environment is about

our beds, our bodies are hard at work repairing cells,

preparing a peaceful, restful space. Start with the

replenishing energy, and balancing hormones.

atmosphere of your bedroom. Lowering the lights an

It's especially crucial for us because sleep supports

hour before you sleep helps cue your body that it's

heart health, helps maintain hormonal balance, and

time to relax. Consider putting in blackout curtains

aids in managing stress levels. And let's not forget

to block out external light sources, ensuring your

the brain-boosting benefits—sleep is like a deep

room is as dark as possible. Additionally, minimiz-

cleanse for our minds, helping improve memory

ing electronic use is crucial, as the blue light from

and cognitive function so we stay sharp and focused.

screens can interfere your circadian rhythm, making

Let's embark on a journey to understand why sleep

it harder for your body to recognize that it's time to

is essential and a vital form of self-love and how we

rest.

can cultivate a bedtime routine that truly cares for

Embrace the soothing power of sound by creating a

our well-being.

tranquil soundscape in your bedroom to drown out

The Restoration of Body and Mind

any disruptive noises that might disturb your sleep.

Sleep is the cornerstone of self-care, a precious

Invest in a high-quality white noise machine or use

gift we can give ourselves each night. In a world

soothing nature sounds like ocean waves, rain, or

that idealizes productivity and perpetual busyness,

forest ambiance. This auditory cocoon will envelop

taking the time to rest may seem like a luxury, but it's

you in serenity.

necessary for our physical and mental health. When

Aromatherapy can work wonders for your sleep envi-

we sleep, our bodies engage in a intricate repair and

ronment. Invest in essential oils like lavender, cham-

renewal process. Our muscles recover, our immune

omile, or eucalyptus, and use a diffuser to disperse

system strengthens, and our energy reserves are

their calming fragrances throughout your bedroom.

replenished.

Light a scented candle with a scent that resonates

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with you, or create your own calming blend to enhance your sleep atmosphere.

Consider incorporating journaling into your pre-sleep routine, ideally an hour

Set the temperature in your bedroom between 62 and 68 degrees Fahren-

or two before bedtime, as it can be a calming and transformative practice that

heit for optimal comfort. Your bed should be your temple of rest. Invest in

aids in unwinding. Express your thoughts and emotions on the pages of a jour-

comfortable, breathable bedding made from natural materials like cotton or

nal, allowing your mind to release any worries or concerns. This therapeutic

linen. Choose sheets and blankets that regulate temperature, wicking away

act provides a safe space to unload daily burdens, facilitating a clear and peace-

moisture to keep you cool and comfortable all night. And don't forget to slip

ful state of mind before sleep. Expressing your emotions on paper prevents

into your coziest, most comfortable pajamas—an essential element of your

them from lingering and potentially keeping you awake at night. Journal-

sleep sanctuary. Comfy pajamas invite relaxation the moment you put them

ing also has the potential to uncover thought and emotion patterns, granting

on, adding to the overall comfort of your bedtime routine.

you valuable insights into your overall well-being. It acts as a bridge between

Nourishing Nighttime Habits

the day's hustle and bustle and the night's serenity, fostering relaxation and

Our eating habits significantly affect how well we sleep, especially as we age. A

contributing to a more restful night's sleep. So, grab your journal, put pen to

heavy meal late at night can lead to discomfort and disrupt our sleep. I advise

paper, and let it guide you toward sweet dreams with a tranquil heart and mind.

finishing your last meal at least three hours before bedtime to give your body

A Personal Journey to Quality Sleep

ample time to digest and settle. However, if your stomach is rumbling, opt for

Remember, the journey to quality sleep is deeply personal. What works for one

a light, sleep-friendly snack. A small bowl of yogurt sprinkled with berries and

person may not work for another, and that's completely okay. It's all about

a handful of nuts provides the right balance of comfort and nutrition without

tuning into your body's needs and adapting your habits to suit them. You might

overburdening your digestive system.

find that a warm bath before bed is the perfect way to relax your muscles

These foods are easy on the stomach and contain nutrients like calcium,

and calm your mind, setting you up for a deep sleep. Or, you might discover

antioxidants, and healthy fats that can aid in promoting a more restful sleep.

that the soft hum of a sound machine creates the ideal soothing background

Remember, what you eat and when you eat can have a substantial impact on

noise to lull you into a peaceful slumber. Other elements like the firmness of

the quality of your sleep, so be mindful of your choices as you prepare for a

your pillow, the type of fabric you sleep in, or even a bedtime routine of light

peaceful night.

stretching or breathing exercises could enhance your sleep quality. Experiment

In the hours leading up to bedtime, treat yourself to a soothing, warm bath

with different practices and settings to find what resonates best with you, and

or shower infused with calming bath salts or essential oils, transforming this

remember that this discovery process can be as rejuvenating as sleep itself.

simple act into a delightful pre-sleep ritual. The sensation of warm water

Embrace Sleep as Self-Care

enveloping your body has a magical way of relaxing tense muscles, easing away

As a health and wellness coach and a woman who cherishes her sleep, I encour-

the residual stress from your day. As you immerse yourself in this tranquil-

age you to view your bedtime routine as an essential part of your daily journey

ity, the fragrant aromas of bath salts or essential oils gently waft through the

toward holistic health. It's a sacred ritual for rest and renewing your mind,

air, soothing your senses. This aromatic experience isn't just about cleansing;

body, and spirit, preparing you to embrace each new day with vitality, clar-

it's a profound opportunity to release the accumulated tensions and worries

ity, and a sense of well-being. So, let's commit to nurturing our sleep with

of the day. Allow the water to embrace you, wash away your cares, and grant

the same love and intention we give to our waking hours. Here's to nights of

you a moment of pure relaxation, preparing your body and mind for a peace-

deep rest and mornings brimming with vitality and renewal. Sweet dreams.

ful night's slumber.

If you're seeking additional tips and strategies for achieving restful sleep and

As bedtime approaches, consider a calming pre-sleep routine that begins with

holistic health and wellness, don't hesitate to subscribe to my A.B.S. Wellness

mindful meditation to quiet your mind and let go of the day's tension. Discover

app! Our platform offers a wealth of valuable resources, including healthy reci-

a peaceful and cozy space, direct your attention to your breath, and relax.

pes, live and on-demand fitness classes, meditations, community chats, and

Then, follow this with gentle bedtime yoga stretches like child's pose, seated

much more. Join our vibrant community and embark on a journey towards a

forward bends, and reclining butterfly pose. These postures help release phys-

balanced and thriving life.

ical and emotional tension, promoting a sense of ease and relaxation. Meditation and yoga prepare your body and mind for a peaceful night's sleep, free

ABS Wellness App Link: https://abswellness.joinkliq.io/

from stress and anxiety.

Connect with Andrea: https://linktr.ee/andreaberlinschwartz

D ream R o u tines : S l ee p ' s S e l f - Care S e c rets

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6 KEYS TO NAVIGATING A PET HEALTH CRISIS:

W H AT I LE A RNED A F T ER A L MOST LOSI NG MY DOG TWICE I N ONE MONT H

BY N AT H A N G A R D N E R

My husband knocked on my office door in tears and my heart

Tripp had been poisoned. We rushed him to an emergency

sank. We were waiting for a phone call from the emergency

clinic (thankfully only 20 minutes away), and after two

animal clinic where our dog, Tripp, was receiving care for

sleepless nights, he came home. We thought the worst was

the second time that month.

over, but we were wrong.

My body went numb as I asked the client I was working with

Our nightmare continued when Tripp had a rare and extreme

virtually to finish a couple of minutes early so that I could get

adverse reaction to a medication he was prescribed - a

the update. Our vet had just called to say we should prepare

phenobarbital product called Luminal, commonly used to

for the worst - another moment in an ongoing nightmare

prevent seizures in dogs and humans. We almost lost him

for our family.

more than once as his system expelled the medication and

NAVIGATING A HEALTH CRISIS

began healing. Every day was a roller coaster. After eleven

In addition to Women’s Health Month, May is National

nights of 24-hour care, he was stable enough to come home

Pet Month, a perfect time to check in regarding your pet’s

where we could care for him until he fully healed.

health. Are your animal companions receiving the best

Through what feels like a miracle, Tripp recovered. It took

food and supplemental nutrition to keep them healthy and

another six weeks for him to return to his normal sporty,

happy? Do you know the go-to primary care and emergency

playful, independent self and a further six weeks for full

vets in your area? Being ready for anything is crucial, as we

recovery, but we got there one day at a time. We were lucky.

learned with our pup.

Or blessed. Probably both.

Late last year, our five-year-old English pointer mix, Tripp,

WHAT I LEARNED

put something in his mouth while in our neighbor’s garden.

There’s so much I wish I’d known before our trips to the

Two hours later, I noticed that Tripp’s facial muscles were

emergency clinic. I now have a mission to empower those

spasming. Seconds later, Tripp began to experience full-

with animal companions by sharing what I learned so that

body seizures followed by vomiting and defecating in the

they can make well-informed decisions if health challenges

house. We were terrified.

arise.

6 K e y s To N a v i g at i n g A P e t H e a lt h Cr i s i s : W h at I L e a r n e d A f t e r A l m o s t Lo s i n g M y D o g Tw i c e i n O n e M o n t h

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6 K e y s To N a v i g at i n g A P e t H e a lt h Cr i s i s : W h at I L e a r n e d A f t e r A l m o s t Lo s i n g M y D o g Tw i c e i n O n e M o n t h

1. Be prepared - Know where to go in an emergency ahead of time. Have your local 24-hour clinic’s phone number and address saved or written down for easy access.

2. Ask questions - When it comes to the health of our families, there are never too many questions. Ask about the warning signs for adverse reactions for every prescription you receive. Confirm you understand the correct dosage and how long your pet must take any medication. Don’t be afraid to ask until you understand, even if it feels like you’re testing your vet’s patience.

3. You are the expert on your pet - Nobody knows your animal better than you do.

In a health crisis, assessing if the patient is improving or worsening is crucial, and you are better positioned than caregivers to make that assessment. Work with your caregiver as a partner and collaborator - do not automatically defer to their opinion.

Your judgment matters.

4. Never stop advocating - We had to fight for the vets to believe Tripp could heal.

We had to fight our doubts and fears about Tripp’s recovery. We had to fight for Tripp to help keep him strong. One of our vets told us to stay positive because Tripp would feel it and respond. Never give up and call on your support system to help.

5. Trust your instincts - When we first began giving Tripp the medication that almost took his life, I had a very clear bad feeling. Only one in 10,000 dogs reacts like he did, but I knew something felt off. I wish I had listened to my intuition.

Later, the primary diagnosis given to us by the clinic was that Tripp’s adverse reaction had now triggered an autoimmune condition that would follow him for the rest of his life. They told us that he would likely require lifelong immunosuppressants and that he only had a 20% chance of living for more than one year. Our intuition rejected this.

Tripp was phenomenally healthy before this crisis began and it didn’t feel right to us.

Despite recommendations for continued treatment, Tripp has been medication-free since completing a single round of steroids and has shown zero signs of any longterm symptoms. Vets do an excellent job of supporting our pets with the training and tools they have, but that doesn’t mean they are always right. Trust your instincts.

6. Get curious - Out of necessity, I exhaustively researched holistic ways to recover and support Tripp’s health. I am so glad I did, but I wish I had done so sooner. We’ve discovered many wonderful supplements, herbs, and remedies we now use daily.

Some of my favorite new dog-friendly supplements include Cat’s Claw, vitamin C, and liquid zinc sulfate for immune health, vitamin B12 for overall health and nervous system support, lemon balm to calm anxiety, and melatonin as a sleep aid and antioxidant boost. We also incorporated homeopathy and nature therapy (getting Tripp onto the Earth, even when he couldn’t walk yet) to get Tripp back to his old self.

PETS ARE FAMILY In this world of conflicting advice and information, it is so important to advocate confidently for our health and our families' health, and that doesn’t stop with humans.

Building our knowledge about how to best care for loved ones, human and animal alike, ensures that we’re ready for anything and can support recovery when needed.

Today, Tripp is thankfully thriving. His symptoms are gone and his body has healed.

And, knowing what we know now, we’re going to do our best to make sure he thrives for many, many years to come.

Connect with Nathan: https://linktr.ee/nathangardner

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COLOR YOUR WORLD: PAINTING A PATH TO MENTAL WELLNESS

C o l o r Y o ur W o r l d : P a i n t i n g a P a t h t o M e n t a l W e l l n e s s

Color Your World: PAINTING A PATH TO MENTAL WELLNESS

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W

ithin the human soul’s eternal search for release, creativity remains a timeless gateway for growth, self-discovery, and healing. Since the early days of cave paintings, creative expression has transcended time, offering people of all ages

unique avenues to cope with life's challenges and heal their inner selves.

Most of us are terribly disconnected from our bodies, minds, hearts, and souls. We live in a world that encourages us to be externally focused and outwardly driven. But self-love is about consciously directing some of that energy inwardly.

Personal journeys, like mine, can be deeply

my own and others’ mental battles through

transformative. After 22 years of marriage and two

workshops, I learned that holistic art therapy can

children, a sudden divorce shattered my world. Amid

provide the perfect “spa day for the soul.” Picture

this upheaval, painting and journaling became part

it: a blank canvas on an easel, a person leaving

of my lifeline, deepening my connection to my

behind judgments and fears to dive deep, a journal

true, inner self, providing me a sanctuary of peace

for penning innermost thoughts, headphones for

and solace. Several years of creative exploration

meditation, and a selection of paints and brushes

— painting, journaling, meditating and building

that invoke a heartfelt, inner connection.

a healing formula — led me to create workshops

This unique form of holistic art therapy has emerged

and share my process with others. Over time, the

as a powerful tool to address mental health issues,

demand for my unique art therapy workshops grew,

lifelong addictions, grief and loss, and providing

expanding into diverse settings such as corporate

solace to hospice patients. It’s also proven invaluable

environments and hospitals. What started with a

for those who have experienced post-traumatic

simple delivery of art supplies in a box to a terminally

stress (PTSD) or trauma. I've witnessed how it

ill friend in the hospital has turned into a dream come

has transformed the lives of people facing each of

true — my own thriving business, Painting Your

these challenges, from nonprofits in California

Soul, where lives are impacted daily.

and Florida to individuals in health care, business

Even before my personal crisis, I always recognized

administrators, corporations, church groups, and

the phenomenal power of creativity as a means of

schools. The impact has been nothing short of

self-discovery and healing. As I worked through

profound.

C o l o r Y o ur W o r l d : P a i n t i n g a P a t h t o M e n t a l W e l l n e s s

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C o l o r Y o ur W o r l d : P a i n t i n g a P a t h t o M e n t a l W e l l n e s s

62

May: My Month of Significance

Cracking Open the World of Creativity

May is a month of significance, marked by Mental Health

I now look at things from a new perspective going

Awareness Month, National Women’s Health Awareness

forward. I realize the self-awareness and growth I went

Month, Mother's Day, and the renewal of spring. For me,

through would never have happened without my journey.

it carries deep personal reflections — as May represents

As Cynthia Occelli wrote, “For a seed to achieve its

my birth month intertwined with profound personal

greatest expression, it must come completely undone.

transitions of years past. During that transitional period

The shell cracks, its insides come out and everything

in my life when my familiar world vanished, I painted

changes. To someone who doesn't understand growth, it

my way through an agonizing, seemingly endless journey

would look like complete destruction.” My life experience

of healing and self-discovery. Yet creativity became my

cracked me open in this way.

lifeline amid the turmoil.

Taking the tools I’ve built and sharing my experience

Today, with some distance from that difficult chapter

has less to do with what happened to me, and more with

of my life, I find myself on the other side of my path

having something to help others open up to find out

of growth. I’ve gained valuable wisdom to guide me

who they really are. I come in now with authenticity,

forward with purpose. When someone asked me, “Karen,

perseverance, intensity, and love.

what do you value most from your experience?” I said

My life experience was far from ordinary, and I had few

“Perseverance.” Perseverance, a trait drilled into me

tools to cope. I lost my identity, direction, and power,

from childhood, kept me going, no matter how hard the

leaving me a mere shell of my former self. Painting and

journey. By rebuilding myself and sticking to my own

journaling and my faith became my sanctuary, offering

path of healing — expression through painting — I laid

me peace and solace. Despite lacking artistic talent or a

the foundation of a new chapter.

passion for writing, the more I practiced journaling, the

My foundation is built on letting go of past pains, using

more I realized it was becoming a huge emotional release

hardships as stepping stones. With understanding, I see

for me, a means to express my feelings in ways I couldn’t

that what happened was 'for' me, not ‘to’ me; it brought

otherwise.

growth amid difficulties. I have moved to a better place

Painting, too, proved healing, a form of communication

through forgiving and finding gratitude. By releasing

through color, a way to connect profoundly with myself.

attachments to past struggles, I transformed suffering

It became my new language. I'd journal before and

into wisdom. The choice of acceptance and appreciation

after painting, gaining valuable insights. Over time, I

has paved the way for inner peace and compassion.

integrated essential oils to alleviate anxiety. I also recited

This experience led me to develop Painting Your Soul —

positive affirmations to start each day (I put them on my

a unique mental health recovery process through which I

mirror) and I meditated to relax before painting.

gratefully guide others to inner healing through creative

Once I started painting, worries melted away. I entered a

expression.

dreamlike state, free from thought — simply being and expressing. I had unwittingly created a powerful selfhealing tool I could continually rely on.

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The Healing Potential of Creative Expression

Nourishing the Mind and Body

Research continually shows the impact of creative

help address the symptoms and triggers of addiction

activities on reducing stress1 and benefitting

and other mental health conditions, paving the way

By reducing chronic stress, creative expression can

emotional health. Creating — whether painting,

for recovery

music, dance, etc. — can ease symptoms2 of mental

Creating is a journey of healing and self-discovery.

health issues like anxiety and PTSD.

Finding your creative outlet is possible whether you

For many veterans and civilians dealing with PTSD,

are a veteran, trauma survivor, or anyone seeking

creative expression including holistic art therapy

wholeness.

has helped bridge the gap between past traumatic

"Thinking of relationships that have hurt me, I felt

experiences and understanding/communicating those

turmoil, so I started painting a churning ocean with

experiences.

lightning," shared Renee, one of my participants. "I

Creative expression helps children

and adults

began to sob with the first stroke of the paintbrush.

communicate complex emotions and thoughts that

As the session continued, I felt at ease. This calmness

might otherwise remain unspoken. It encourages

led to painting a cross and rays of sunshine beams.

vulnerability and self-reflection, providing a safe

The final strokes included the words, 'God led me to

outlet for the release and relief of pent-up emotions.

Painting Your Soul.' I truly believe God places people in

It also builds connections among people, creating

your life. I was drowning in low self-esteem. Working

a sense of community that is often missing in our

with Painting Your Soul has given me direction and

disconnected world.

hope!"

3

Being engaged in creative activities enhances cognitive functions, problem-solving skills, mood, and improves mental health. Creativity breathes life into one’s existence, offering a profound sense of purpose, accomplishment, and fulfillment.

1

https://www.entrepreneur.com/living/science-shows-how-creativity-can-reduce-stress/300347

2

https://www.allsober.com/article/the-power-of-creativity-on-mental-health-for-veterans-and-everyone-else-so-

ber-help/#:~:text=According%20to%20the%20World%20Health,Decreased%20stress 3

https://parentandteen.com/support-teens-release-emotions/

C o l o r Y o ur W o r l d : P a i n t i n g a P a t h t o M e n t a l W e l l n e s s

Holistic art therapy provides a secure creative space, by: 1.

Improving Communication Skills: Creative expression enables conveying complex emotions that may be hard to communicate verbally.

2. Encouraging Vulnerability: The act of creating provides a non-judgmental space for people to express themselves honestly, promoting vulnerability and selfreflection.

3. Providing a Safe Outlet for Expression: Artistic practices offer a healthy channel for expressing and processing emotions, building emotional release and relief.

4. Encouraging Outreach and Connection: Engaging in creative activities can bring people together, building connections and promoting a sense of community.

5.

Improving Thought Processes, Problem-Solving, and Mood: Creativity enhances cognitive functions, problem-solving skills, and mood, contributing to improved overall mental well-being.

6. Enhancing Quality of Life: Creative expression enriches lives, offering a sense of purpose, accomplishment, and fulfillment.

The act of creation, regardless of one's expertise, provides an opportunity to share one's work, inspire others, and facilitate shared healing experiences.

Choosing the right creative approach matters, whether in a group setting or exploring individually. Creativity’s mental health benefits are universally accessible.

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C o l o r Y o ur W o r l d : P a i n t i n g a P a t h t o M e n t a l W e l l n e s s

Empowering Veterans to Paint Their World

Embracing Your Innate Creativity

Global organizations, such as the World Health Organization,

In closing, the tremendous impact of holistic art therapy isn't

acknowledge art's role in boosting wellness and motivating

just a concept; it's a reality I've witnessed firsthand in the lives

recovery. For veterans, creative expression has significant

of countless participants in my program. As I honor the timeless

benefits, including:

tradition of creative expression, I am continually reminded

• Improved Relational Skills: Engaging in creative expression

of its extraordinary ability to cultivate personal growth, self-

facilitates a deeper understanding of one's emotions, lead-

awareness, and healing.

ing to improved relational skills in daily life.

Engaging in art therapy and embracing your innate creativity

• Decreased Stress: The act of creating can significantly reduce

is a potent and accessible means to navigate through life's

stress levels, helping veterans cope with the challenges they

complexities, reduce stress, and nurture your mental health. As

face.

Cynthia Occelli also wrote, "If you love beauty, it's because beauty

• Elevated Mood and Outlook: Creative activities can lift one's mood and provide a more optimistic outlook on life.

• Greater Sense of Vitality: By tapping into their creativity,

lives in you. If you love art, it's because you are creative. If it wakes up your heart, a receptor for it already exists within you. Your soul is drawn to the things that will help you unfold your most glorious

veterans often report feeling more alive and connected to

expression. Give in."

their inner selves.

One of the hardest lessons in life is letting go. Whether dealing

• Enhanced Brain Function: Creative expression stimulates the brain, leading to improved cognitive function

with guilt, anger, love, loss or betrayal, change is never easy!

We struggle to hold on. We struggle to let go. Yet engaging in art

Creative expression is a versatile, transformative tool for

therapy and embracing your creativity can help you navigate these

managing stress, overcoming challenges, and healing. Whether

changes and find release.

you are a veteran, a trauma survivor, dealing with grief, or anyone

It's an opportunity to connect with your authentic self, build

seeking mental health or emotional help, holistic art therapy can

your interpersonal skills, and discover daily joy. Creativity knows

make a lasting impact on your path to wholeness.

no bounds. The mission of my company, Painting Your Soul, is to empower individuals on their healing journey through art, offering transformative experiences with expressive art kits and immersive workshops.

Allow creativity to empower you on your path to healing and wellbeing.

Author’s note: When creating my Painting Your Soul (https://paintingyoursoul.com) “Expressive Arts Kit,” my goal was accessibility and convenience. Clients can now use the kit privately at home or in a group setting by following the guidebook to independently express themselves through painting without judgment. The all-inclusive kit provides everything needed, from canvas to paints to meditation tips, and can be used repeatedly. Upcoming kits will be tailored to address mental health needs for teenagers and children. The Painting Your Soul movement continues growing and empowering individuals through creative expression.

Photography by Yaeko Photography

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STOP HAVING AN AFFAIR...

ON YOURSELF

BY AMY SINGLETON

Have you ever discovered someone cheating on you? That gut-wrenching feeling of betrayal is the worst. But what if you were the one betraying yourself? At 29, I found myself doing just that. I had traded my giddy childhood dreams of stage performance for the life of an operating room nurse, assisting in open-heart surgeries. I had aspired to be the anesthesiologist in that room, but fear, perhaps the true fear of success, held me back. Although I loved my work, I was living a life that wasn't truly mine.

My world came crashing down when I discovered my husband, the father of my two sons and my best friend since age 12, was gay. The identity I had built around our relationship and family vanished. Around the same time, I underwent gastric bypass surgery, losing 150 pounds and another part of my identity. Then, a four-wheeler accident left me with a broken back, leading to a cascade of health issues - lupus, rheumatoid arthritis, a miscarriage, and later, cancer. I was a nurse, caring for others, but my own deteriorating health forced me to quit. I was a mother, but I felt I was failing because I was living in a wheelchair, dependent on my parents, and drowning in a sea of medications. Every bit of my identity had been stripped away. I was beyond depressed, planning ways to end it all.

I remember looking at the cocktail of over thirty medications - painkillers, muscle relaxers, antidepressants, steroids - and thinking, "This isn't living. I might as well die." It was a scary combo of pills. So, I turned to alcohol, trading one poison for another, thinking it was safer. I was having an affair, not with another person, but with fear, doubt, and selfdestruction, betraying the very essence of who I was. But who was I? I had isolated myself from everyone and everything.

S t o p H a v i n g a n A f f a i r . . . O n Y o ur s e l f

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S t o p H a v i n g a n A f f a i r . . . O n Y o ur s e l f

The turning point came unexpectedly. An acquaintance, seeing

life on the public stage as an example of hope. Hope of what’s

my downward spiral via my "Vague-Booking" cries for help on a

possible for others.

social platform, forced me out of my holed-up existence and held

The journey back to myself wasn't just about physical or

up a mirror to my life. His words: "You're ******* better than

emotional recovery; it was about falling in love with myself for

this, Amy!" It was a harsh wake-up call. My recovery started with

the first time. I realized that fear had held me back for too long.

small steps - literally. Feeding myself, bathing again, washing

That fear led to so much doubt and self-destruction. Now, I'm

one dirty dish... I embraced therapy, devoured self-help books,

often labeled as fearless, but the truth is, I've learned to push

and slowly reconnected with people & God again.

through fear because the most rewarding things in life are always

I had to learn that life's projects are finite, but our true purpose is

on the other side of the hard, scary things.

infinite. I had to stop the affair with self-doubt and start dating

My vision for the future is to continue growing spiritually and

myself again. Nature became my sanctuary, a place where I could

professionally, to expand in abundance, success, and love, and

listen without the noise of the world. I sought more help, started

to inspire those around me to do the same.

practicing breathwork, indulged in ice baths, exercised regularly,

To anyone struggling to find their way, lost in an affair you want

and immersed myself in reading and journaling. My solace came

out of, my advice is simple: Love yourself. Be true to who you are.

in prayer and meditation.

If you're unsure who that is, take the time to find out. It might be

Then I met Joseph, my now husband and business partner. He

in nature, in a book, in a conversation, or in a moment of silence.

was a serial entrepreneur, working hours away from home.

Your journey back to the giddy dreams of childhood won't be

Together, we decided to start a marketing agency. Joseph had been

easy, but it will be worth it. Stop the affair, my friend, and make

disappointed with previous marketing agencies, and we knew we

a covenant with yourself. Because the greatest joy I’ve found in

could do better. Starting our agency was a huge leap of faith. I

this life was on the other side of loving my truest self.

battled imposter syndrome, initially working with anyone willing to pay. But with each challenge, I grew stronger.

________

The little girl inside me, who once dreamed of being on stage,

Amy would like to give you a free website audit so you know

found her stage in growing the businesses of others. My podcast,

where your business stands online! Visit www.amysingleton.net

Queens Lead, became a platform not just for my voice, but for

& submit your info and website url to get a free video showing you

the voices of other women striving to find their paths. I live my

areas of opportunity for your business to succeed!

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H o w t o P r a c t i c e L i s t e n i n g Fr o m Th e H e a r t

Throughout life, I have felt the gravity of seemingly small moments, where something much deeper is taking place beneath the surface.

One of those moments took place in the late summer of 2015.

Professionally, I was a Partner in the Executive Search practice of

were visiting, as we had made plans to take our kids strawberry picking, reliving the hot summer days of our childhood when we went berry picking with our mom. However, I had built much of my career success on a pattern of personal sacrifices. I was always on, always ready to respond to urgent matters for clients, no matter what it took.

This time, I was under a deadline, working on the CEO succession for a top US retailer. I had stayed up most of the night to finish a board presentation in order to go strawberry picking the next day.

But as we were about to leave for our family adventure, the phone rang with a request from the board to make additional revisions. It was a call I couldn't ignore, so I told my family to go on without me.

I watched, heart heavy, as they waved goodbye, off to enjoy their day as planned. I was left with a profound realization: the cost of my professional success was measured in these small moments I missed with loved ones, and it was a price I no longer wanted to pay.

It felt like a trail had been marked; I was getting lost in the woods and there was a marker to find my way home. I needed to find a new way to work without giving up what mattered most to me.

This ‘strawberry picking moment’ was my heart calling for a change—one that would allow me to be truly present with my family while also having a meaningful impact beyond motherhood.

Professionally, I was finding my stride in building new leadership solutions for clients. The opportunities for growth at Korn Ferry were plentiful, but I knew I needed to listen to my deep longing for a more harmonious integration of work and life. With the help of an executive coach, the grounding practice of yoga, and a soul-nourishing surrender into self-care, I began to mend the fragmented parts of my life. It was the soul searching that led me to

BY ELAINE DINOS

HOW TO PRACTICE LISTENING FROM THE HEART

Korn Ferry, and I had two young children. My sister and her child

more purpose-driven and strategic client work, building the firm’s Purpose Community and helping leadership teams lead from their purpose and values. Amidst this time of recalibration, SURPRISE! Our third child arrived, to make sure I didn’t miss the signs that it was time to make motherhood my priority.

My surrender into motherhood was uncomfortable, humbling, and ultimately a realignment with the whispers of my heart I had long ignored. I had a deep embodied sense of reconnecting to myself, what I now refer to as ‘living from my roots’—those

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foundational values that anchor me—while also taking the

illuminating a path to deeper connections and trust. With

time to care for myself first, in a holistic way. This time of

three young boys, we use this ‘game’ to create space for

reawakening was the fertile ground from which Kindred Lane

listening (and to stop the kids from fighting!). It is equally

sprouted. Now, eight years later, Kindred Lane is growing like

transformative with Kindred Lane clients, as we help leaders

a garden around my children. My work beyond motherhood

appreciate diverse perspectives in the workplace or the

is soul-rewarding, helping leaders discover enduring,

boardroom to foster a culture of collaboration. When we

regenerative growth when they live from their roots, and

approach conversations by listening first with curiosity and

foster connections with themselves, one another, and the

compassion, we honor the lived experience of one another.

natural world around us.

I encourage you to try this simple "Listening From the Heart"

Work and life feel harmonized, like an inhale and an exhale.

practice with the people in your life. Begin with the intention

I let motherhood reshape me—and in turn, it reshaped the

of positive intent. Introduce a heart stone or any symbolic

work I share with clients. One practice, the art of listening

object to serve as a talking piece. The person holding this

from the heart, emerged as a guiding principle for our family,

object has the space to speak their truth, uninterrupted, for

as long as they need. Listeners give their full attention, not crafting a response but simply being present. After the speaker finishes, take a collective breath—a silent acknowledgment of what has been shared. The speaker can then pose a question, and anyone who would like to respond places their hand out, palm up. The process continues until everyone has had the chance to both listen and speak from the heart.

This ritual, though simple, can be profound. It allows each person to feel seen and to share their story. It's an invitation to engage authentically, to foster empathy, and to cultivate a community grounded in compassionate listening. So, as we move forward, let us create spaces—from the dinner table to the board room—where dialogue is a bridge to understanding and where our shared humanity is the strongest root of all.

Connect with Elaine Dinos: https://www.kindredlane.com/

ADVERT

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3 REASONS WHY YOU’RE THE PERFECT MOM

BY AMBER WINN

Questions I would’ve answered with a resounding, “NO!”

the perfect mom? Did you know that you are the one

if you’d asked me that 10 years ago. I had four kids at

who gets to decide what a perfect mom is? That’s right!

home: 15, 13, 12, and 8. My 15-year-old ran out of the

There’s a slew of moms we can refer to throughout

house, again, for who knows how long this time; a day,

history to create our idea of what defines a perfect mom.

two days maybe… going who knows where. My 12- and

June Cleaver from Leave It To Beaver, who always

13-year-old daughters were in the depths of middle

managed to have a handle on her two sons while keep-

school drama and repeatedly reminded me of how much I

ing her house tidy and looking immaculate herself.

“didn’t understand”. My 8-year-old? He battled depres-

Lorelai Gilmore with her quick-wit and enchanting smile

sion and anxiety, and didn’t know where he fit within the

she’d make after making a mistake.

cyclone of chaos, I called my life.

Abigail Adams, wife of our 2nd president, John Adams,

Too many tears wet my cheeks trying to answer the ques-

who often single-handedly ran their farm, wrote

tion, “What am I doing wrong?” Day after day, grasping

supporting letters for women’s rights and the abolition

for any resemblance of an answer that would ease my

of slavery; all while educating their five survived chil-

pain. I was feeling tired, inadequate, and afraid of the

dren—including the future president John Quincy Adams.

future.

Maybe it’s your own mother who inspires you. With her

Looking back, I have compassion for that mom. All she

no-nonsense, get it done attitude and all with a smile.

wanted was to believe she was a good mom, who had

Yep, that’s my mom! Whoever your role model is, with

happy children, but all she could see was how much she

all the amazing qualities she possesses, I guarantee they

was failing. One small phrase could’ve changed how she

are accompanied by messy, not-so-perfect qualities too.

saw everything.

So, if you get to decide the kind of mom you are, why

First, what makes the perfect mom?

not decide you ARE the perfect mom? I get it. Easier said

I guess to answer that, you’d have to define, what makes

than done.

3 R e a s o n s W h y Y o u ’ r e Th e P e r f e c t M o m

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1 We each have our own unique strengths and weaknesses. I believe that

want to be as a mom and a person, then allow that to be the motivation that

this life is about growth and that there’s a God who knows exactly what we

drives what you do.

need to create that. Our children are one way to stretch and strengthen who we

What’s that one small phrase that could’ve changed how I saw everything?

are. To push us to our limits and to feel the broadest array of emotions. Your

I am the exact mom my children need.

child is perfect for you, and you are perfect for your child. Together you create

You are an amazing mom AND you’re a messy mom. Listen, maybe you think

the perfect recipe for growth. Of course it’s going to be hard! If you question

you aren’t doing a good job or aren’t measuring up to your idea of the mother

if you’re doing it wrong, you’re doing it right!

you want to be. Maybe that’s true in some way, but you know what else I know?

2. You know what makes you happy, and this is perfect! You love your kids

I also know that you are amazing! You are the perfect mom that your child

and that’s why you want them to be happy. We think if we focus on what they

needs and you are doing it all exactly how your children need it. You are offer-

need to do to be happy, this will allow us to be happy too. We think that we

ing your child the full life experience.

are in charge of their happiness, but we are not. We are in control of our own

I promise, when you give up the idea that you need to be amazing all the time

happiness, and they are in charge of theirs. This is perfect! You are the perfect

and accept the idea that you’re messy sometimes, you will open up a whole

mom to be modeling what it looks like to choose happiness, even when people

new world for yourself. You’ll start to see a change in how you feel, which will

aren’t behaving how you want. Not that you should be happy all the time, but

change how you treat yourself and everyone around you. I promise you, but if

you always have the power to choose.

you’d like help with this, please come and see me.

3. You are already enough. You were enough when you born and you’ll be

Hey, I love you all. Remember, you are amazing and you’re messy! And… you

enough when you die. You will never feel enough as long as you’re feeding

are loved!

yourself the lie that your worth is changeable. Believing in your inherent “enoughness” gives you the perfect opportunity for you to decide who you

Connect with Amber Winn: https://taplink.cc/myinnerlove.com

P O D CAST

Oh ,my HEALTH...

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There is

HOPE! GREAT INTERVIEWS!

Just listened to the episode on medical gaslighting and could totally relate to Ashe‘s story. I have my own experience of doctors not listening and being treated for the wrong thing for 3 years.

This is such a must listen episode!

Lyn Thomson, 05/19/2022

INCREDIBLE PODCAST!

Jana and her guests uplift and inspire in every episode! A must listen for anyone looking to level up in business, mindset, and life—highly recommend!

maddie@podcastingyou, 02/14/2022

4.7

OUT OF 5

on Itunes 1.9k Ratings

LISTEN TO THE NEWEST EPISODE NOW!

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G r o w Y o ur Ow n ! 5 W a y s t o U s e Y o ur G r e e n Thumb a t H o m e f o r A f f o rd a b l e H e a l t h y F o o d

GROW YOUR OWN!

5 WAYS TO USE YOUR GREEN THUMB AT HOME FOR AFFORDABLE HEALTHY FOOD

BY MUNEEZA AHMED

Healthy food does not have to be expensive, especially if we can

For most sprouts, a glass sprouting jar with a sieve-like plastic

grow it ourselves! With the rising cost of food worldwide, it’s a

cover works wonderfully and is often affordable. Soak your

perfect time to start a simple home garden, whether planting

seeds overnight for 6-8 hours, then pour the water out. Rinse

in the soil or working in pots on your balcony or windowsills.

twice daily - every morning and evening - with pure water,

Planting and harvesting food grown in our garden with my

then pour out the water and store the sprout jar facing down

husband and daughters is one of my favorite parts of spring

to allow drainage in a cool, dark place. When baby leaves have

and summer. Every year, it feels like a whole new miracle to

appeared after 4-5 days, spread your sprouts out on a large

place seeds or seedlings into the Earth and have beautiful,

plate and leave in a sunny spot for a few hours before enjoying!

nutritious, homegrown food within a few months.

Handy Pantry is one of my favorite brands for sprouts. You

If you’ve always wanted to start a garden at home but haven’t

may need a sprout growing tray for microgreens, easily found

known where to start, I share five of the easiest crops to grow

online. Follow the instructions provided and you’ll have fresh

below. Experienced gardeners will find helpful tips, too!

wheatgrass and sunflower sprouts in no time!

5 Things I Love to Grow at Home

Herbs

Sprouts

Fresh herbs are some of the most versatile, health-promoting,

When it comes to reducing grocery store costs, sprouts, and

and easy-to-grow edible plants. Even people who lack a green

micro greens are an easy win. Sprouts can cost anywhere

thumb often find herbs easy to care for. You can grow your

from $4-$10 each, depending on what you’re buying, and

herbs from seed in pots and then transfer them to the soil,

the amount you get is pretty small. With one $3-5 packet of

keep them in the pots, or purchase mature plants from most

organic sprout seeds, I can grow at least four to five individual

grocery stores!

packs of sprouts, saving crazy amounts of cash over time.

To grow your herbs after purchasing, remove them from their

Some of my favorite sprouts to grow at home include alfalfa,

plastic pot and transfer them to a pot about twice the size of

broccoli, fenugreek, and radish sprouts, but so many more

the one they came in filled with organic potting soil to make

are available! Clover, kale, mung bean, sunflower sprouts,

up for the extra space.

pea shoots, and wheatgrass are all beautiful options to grow

PRO TIP: Everyone thinks they can’t care for basil, but there’s

at home. All you need is the right equipment.

a little-known trick to keep your store-bought basil plant alive.

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Grocery stores over-sow basil to make the plants look dense, lush,

Berries

and appetizing, but because of this, the plants get overcrowded and

Berries are another easy plant to grow at home in the soil or planters.

soon wilt or die after you take them home. To prevent that, remove

I like to buy baby berry plants from a plant nursery or garden shop -

the basil from its plastic pot and split the soil into two sections -

growing from seed can be tricky. Be sure your planter is large enough

break it apart with your hands. Then, replant in two pots about the

to accommodate growing berry bushes or vines, choose a relatively

same size or a little larger with extra soil, place in a sunny spot, and

sunny spot, water well at least once a week, and look forward to a

water every 3-4 days!

sweet, colorful, and antioxidant-packed treat!

Tomatoes

Pollinator plants!

There is nothing better than biting into a homegrown tomato. Store-

It’s crucial to plant pollinator-friendly fruits, veggies, herbs,

bought tomatoes taste so bland compared to freshly harvested

and flowers at this time. We need bees, butterflies, bats, and all

tomatoes from your garden, and tomatoes are an excellent potted

pollinators to thrive to continue enjoying Nature's abundance.

plant to grow if you’re in an apartment.

There are fantastic resources online that show you which pollen-

The biggest trick with tomatoes is to sprout or buy your seedlings

giving plants are native to your region, so do a quick search to find

early since tomatoes take several months to mature. You want to

the best options for your location. Don’t neglect this critical aspect

harvest in July and August instead of watching your beautiful big

that every garden should have.

green tomatoes die on the vine in early October. Make sure your

Lifelong Skills

tomato plants get plenty of direct sunlight and keep the soil moist

As we establish a direct relationship with growing things, we deepen

- tomatoes love sun and water!

our relationship with the Earth and the miraculous processes behind

Potatoes

all organic life. Connecting with the food we grow and eat will serve

These versatile, satisfying, healing vegetables are surprisingly

us for a lifetime.

easy to grow, which is why they have been a staple crop for several

If you’re open to a bit of spirituality regarding your food, the globally

cultures worldwide. You can buy “seed potatoes” (guaranteed to

respected health author Anthony William has written about how

produce healthy crops) or simply use your potato sprouts from

growing food creates a bond with the plants we care for. He writes

spuds you don’t eat, which are perfectly safe to grow.

that plants can tune into the intelligence of our bodies and sense

All potatoes grow sprouts - that is the sign they are overripe and

what we need, which allows them to build a unique nutrient profile

changing to produce a plant. Place your potatoes in a sunny spot

just for you. I love this idea - it enhances my love for growing food

for 5-6 weeks at room temperature before planting to develop the

even more.

sprouts further, which can help the plants to grow more quickly.

It’s not too late in the year - May is a perfect time to start your

Potatoes love the sun and water, so plant in a sunny spot and water

garden! Especially if you have a greenhouse or are growing indoors.

regularly once spring is in full swing.

I promise that after your first harvest of whatever you are growing,

After a few months, your potato plants will flower, wilt, brown,

you’ll be so glad you did.

and die. That’s when this root vegetable is ready for harvest! Get your hands dirty, dig into the soil, and prepare for the sweetest, most delicious potatoes you’ve ever had - after scrubbing them clean, of course!

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

G r o w Y o ur Ow n ! 5 W a y s t o U s e Y o ur G r e e n Thumb a t H o m e f o r A f f o rd a b l e H e a l t h y F o o d

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As we age, hormone levels naturally shift, but apart from something like menopause, what else can we expect to experience? Read on to learn what happens to your hormones from age 40 on, plus what you can do to help support your hormones—and overall health—as you age.

While we may initially think of estrogen and testosterone when we think of hormones, there's a lot more to the subject of hormones than just these two. Hormones are responsible for just about every aspect of daily life, from sleep to digestion, metabolism, stress management and energy levels. As we age, some hormone levels naturally shift, which is why things like menopause happen in the first place. But besides menopause, what else happens to our hormones at different life stages?

According to doctors, research hasn't shown significant effect of aging on hormones like leptin (the fullness hormone) and ghrelin (the hunger hormone) and, ultimately, we don't see levels of these change all that much in our 20s, 30s, 40s and so on.

On the other hand, research around estrogen and testosterone, as well as insulin, cortisol and melatonin, suggests otherwise—even if you haven't been diagnosed with a hormone-related condition. These hormone changes are all normal parts of the aging process and while they may play a role in disease development, there are eating and lifestyle habits you can adopt throughout life to help keep you healthy as you age (more on that later). And, of course, it's always beneficial to speak with your doctor to find relief from concerning symptoms.

H e r e ’ s W h a t H a pp e n s t o Y o ur H o rm o n e s A s Y o u Ag e

HERE’S WHAT HAPPENS TO YOUR HORMONES AS YOU AGE

BY ELIZABETH MARSHALL

Your Hormones in Your 40s

some, it may present as a minor concern, while for others it can be of

The mid to late 40's is when women may expect to experience peri-

such significance that it causes disruptions to daily living. Symptoms

menopause, which is the time leading up to your last period where

such as weight fluctuations, fatigue, persistent joint pain, low libido,

estrogen and progesterone levels vary from month to month. These

heart rate fluctuations, changes in bowel movements and even depres-

hormone changes can cause irregular periods and may also bring meno-

sion are some that should be concerning enough for you to contact your

pause symptoms like hot flashes, weight changes, mood changes and

medical provider.

sleep disturbances. However, it's not entirely clear if perimenopause or

2.) Watch out for hormone-disrupting chemicals

menopause are fully to blame for sleep problems or if increasing sleep

The toxins you're exposed to in the environment also play a major role

problems are more related to aging in general and the natural decline

in hormone health. Chemicals known as xenoestrogens can mimic or

in melatonin.

even change the actions of our hormones. As a protective measure, limit

While testosterone levels continue to decline in men, most are still years

exposure to hormone-disrupting chemicals, such as plastics made with

away from andropause (sometimes called "male menopause"), which

BPA (bisphenol A) and phthalates, pesticides, as well as certain beauty

is when we see testosterone levels dip more dramatically.

and cleaning products that contain ingredients like triclosan.

Your Hormones in Your 50s

3.) Decrease stress

Estrogen declines by approximately 50% by 50 years of age and dramat-

We all know how detrimental stress can be on our health. And because

ically decreases further after menopause in women. According to the

cortisol levels naturally increase as we age, we'll want to combat that

Mayo Clinic, the average age of menopause in the U.S. is 51, but indi-

stress through healthy diet and lifestyle habits, while also working to

viduals can experience it at different times throughout their 40s or

eliminate sources of stress from our lives where we can.

50s. The decline in estrogen is associated with subsequent declines in

4.) Incorporate strength training

muscle mass and strength, decreased libido, hot flashes, mood changes,

Despite what you may think, cardio isn't everything. While it's import-

fatigue, weight changes and joint pain, as well as a higher risk for oste-

ant to get your heart pumping with various cardio exercises, because

oporosis.

muscle mass and bone density decrease as we age, incorporating

Additionally, estrogen can act as an anti inflammatory in the body, so

strength training is even even more beneficial. Lifting and maintain-

lower levels of it during and after menopause can mean an increase in

ing as much muscle mass as possible is crucial for aging well and is by

low-grade inflammation. This inflammation may contribute to condi-

far the best thing that you can do for your physique as you get older.

tions like atherosclerosis (or plaque buildup in the arteries), cardiovas-

Bottom line:

cular diseases, metabolic syndrome and type 2 diabetes. The same can

Some hormone changes are a natural part of aging, and while some

be said for lower testosterone levels.

symptoms can be uncomfortable to deal with, there are ways to help

So, what should you do with all of this information? While hormone

mitigate their impact. And remember, it's always a good idea to speak

levels naturally change over time, there are some steps you can take

with your doctor about any concerning symptoms.

to lessen the impact.

Want to learn more and take control of your hormones, physique and

1.) Work with your doctor to find relief from troublesome symptoms

everything else that goes along with living your best life and aging well?

Learning to pay attention to your body early on to be able to notice any

Visit www.ThighsOverThirty.com and let me help you optimize every-

changes can be key to identifying issues before they get out of control.

thing related to being the best you can be from age 30 onwards.

The effects of hormonal changes differ from person to person. For

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How much do you love Lavender?

GET READY TO FIND OUT WHY YOU SHOULD BE STOCKING UP ON THIS HEALING OIL!

Antidepressant

Anti-inflammatory

Anti-Aging

ally been known to balance the body and work

components that affect our health and mood.

hands of time. One of my favorite properties

wherever needed. The scent alone has been

At the same time, inflammation is our body's

of lavender is its regenerative properties. There

shown to promote consciousness, health,

first natural response to stress or unknown and

is a reason that lavender is found in the major-

love, peace, and a sense of well-being, and it

unwanted invaders. This process is needed to

ity of anti-aging products. Lavender has been

also nurtures creativity. Lavender has seda-

get our immune system resources to the loca-

shown to help speed up the healing process

tive properties, which make it ideal for reduc-

tion of the threat. Prolonged exposure to

while also repairing cells. It is also an anti-fun-

ing stress. It is also a natural anticonvulsant,

inflammation prevents nutrition from getting

gal, antimicrobial, antiseptic, and antitoxic. All

antihistamine, and antispasmodic. Look no

to the areas it needs to be in and removing

of which makes lavender a must for skin care

further if you are looking for safe and natu-

toxins while dropping off these nutrients. As

as well as your overall health. The best part is

ral ways to destress and improve your mood!

time passes, these stagnate toxins start eating

that you can work it into your daily routine in

away at our muscles, tissues, and healthy cells.

a number of ways, such as topically, foods,

This process makes it even harder for our

drinks, and even using aromatic protocols.

Lavender is a universal oil that has tradition-

Inflammation is one of the most significant

bodies to function at an average level, let alone at an optimal level. In contrast, the best way to prevent this from happening is through detoxing regularly and switching to an anti-inflammatory diet. Using lavender in your daily routine is pivotal in improving your health.

stock.adobe.com | Tatiana

Let's face it, we all want to slow down the

H o w mu c h d o y o u l o v e L a v e n d e r ?

Lavender Restorative Anti-Aging Clay Face Mask

86

Lavender Repairing Creamy Lotion 1/2 cup shea butter

2 tablespoons bentonite clay or kaolin clay

1/4 cup coconut oil

1 teaspoon organic honey

2 tablespoons jojoba oil

2-3 drops Lavender essential oil

10 drops Lavender essential oil

rose water for mixing

Optional: Vitamin E oil

Directions:

Directions:

In a small bowl, combine the bentonite or kaolin clay and organic honey.

In a double boiler or microwave-safe bowl, melt the shea butter and coconut

Mix well to create a smooth paste. Add 2-3 drops of Lavender essential oil to

oil until fully liquid. Remove from heat and stir in the jojoba oil. Jojoba oil is

the clay and honey mixture. Lavender oil's regenerative properties can help

known for its moisturizing and skin-hydrating properties. Allow the mixture

improve skin texture and promote elasticity. Stir the ingredients until the

to cool slightly but not solidify completely. Add 10 drops of Lavender essen-

essential oil is evenly distributed throughout the mask mixture. Add water

tial oil to the mixture. Lavender oil's regenerative properties can help improve

or floral water a little at a time to achieve your desired mask consistency. You

skin texture and promote elasticity. If using, add a few drops of vitamin E oil

want a spreadable but not too runny texture.

for its skin-nourishing benefits and as a natural preservative.

Cleanse your face thoroughly before applying the mask. Using clean fingers or

Using a hand mixer or stand mixer, whip the mixture on low to medium speed

a mask brush, apply an even layer of the mask to your face and neck, avoiding

for a few minutes until it becomes creamy and fluffy. Transfer the whipped

the eye area. Close your eyes and take a few deep breaths to inhale the soothing

lotion to a clean, airtight container. Glass containers are recommended to

scent of Lavender. Leave the mask on for about 10-15 minutes. Gently rinse off

maintain the quality of the lotion. Use a small amount of the Lavender Repair-

the mask with lukewarm water, using circular motions to exfoliate your skin

ing Creamy Lotion on your body or areas where you want to improve skin

as you rinse. After rinsing, apply your favorite moisturizer to lock in hydra-

texture and elasticity. Massage it into your skin in gentle circular motions.

stock.adobe.com | Pixel-Shot

tion and maximize the benefits of the mask.

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Th e Ar t o f P ub l i c Sp e a k i n g

88

THE ART OF PUBLIC SPEAKING

BY DANA-MAXX POMERANTZ

When I was a young girl, I was shy and reserved. Because I didn't have a lot of

This is what I’ve learned about public speaking over the years:

confidence, the thought of "using my voice" made me feel uncomfortable and

1. Fear can be a good thing. Fear gets your adrenaline going. It creates a

completely out of my element.

level of excitement within you that other people feed off of. The trick is to not let

I didn't understand how terrified of public speaking I was until I was thirteen.

fear stop you. Channel your fear into adrenaline. And when you get up to speak,

In the Jewish religion, when a boy or girl turns thirteen, they celebrate coming of

find a point in the back of the room to look at while you talk.

age by having a bar or bat mitzvah. This marks the transition into young adulthood.

2. Breathe, breathe, breathe. Taking several deep breaths before you

Part of having a bat mitzvah was the expectation that I was going to stand on

speak is crucial in order to calm your nervous system down. It works wonders.

a stage in front of a large congregation and read passages from the Torah in

3. Be yourself. There’s a reason why you are being put in front of an audi-

Hebrew, a skill I lacked greatly. It was also common to make multiple speeches

ence. You have something vital to offer. Whether it’s your knowledge of a product,

during the candle lighting ceremony that takes place during the party.

or your life experience, you’ve got what that audience needs. Speaking authen-

Bar and bat mitzvahs were as over-the-top as weddings. So, you can imagine

tically, and being true to who you are, will set you up for success.

the pressure I felt.

4. Make sure your speech is genuine. This goes along with my previ-

I remember standing in my bedroom and shaking as I practiced reading my

ous point, but you want to make sure that your speech feels right. Listen closely

speeches out loud. Fear overtook me. How was I going to speak in front of an

to how each word in your speech makes you feel. If your body tightens up, or

entire audience when I could barely speak in front of a mirror?

if a word or sentence doesn’t “sound like you,” then come up with something

One day, my mom walked in to my room to the sight of me practicing. She asked,

that algins more with your voice.

“how are your speeches coming along?” I sighed. I felt nervous and unsure if I

5. Preparation equals professionalism. You’ve got to come prepared.

could even do it. My mom came over to me, seeing how unsure I was of myself,

Whether this is showing up for a job interview or giving a speech on a stage, you

and said, “let’s practice together.”

need to do your due diligence. Research the company. Know your facts. Under-

We then went into our kitchen and practiced. I stood about 25 feet away from

stand who your target audience is. The more knowledgeable you are on a topic,

my mom as she offered me feedback. She reminded me to slow down because

the more you will gain people’s trust.

when I got nervous, I would speak very quickly. She also explained the impor-

6. Work on those confidence building skills. Practice your speech

tance of taking deep breaths to calm my nerves. Both of these tricks helped. And

with a family member, or if you don’t have anyone to practice with, practice in

with more practice, I started to overcome my fear of public speaking.

front of a mirror. You can also record yourself (all you need is something to lean

Needless to say, I got through my bat mitzvah relatively successfully. I saw an

your phone against) and watch the video back. Watch and ask yourself; what

increase in my confidence and realized that I actually kind of liked public speaking.

improvements can I make, whether it’s in my confidence or speech?

In high school I took a public speaking class. I noticed that the more I prac-

7. Public speaking is a lifelong skill. You use your voice in some capacity every

ticed, the more comfortable I became writing speeches and speaking publicly.

day, so I’d suggest getting really good at it. Think about it – you speak with your

Today, I have spoken on many stages. I am also the host of a popular Instagram

neighbor, your boss, your partner, or the person in customer service. Learn to

LIVE series on The Be Happy Project where I get to interview incredible thought

harness this skill.

leaders in the mental health and wellness space. Every other week, several thou-

Learning the art of public speaking will positively influence your relationships,

sand viewers tune in to the Instagram LIVE. I’ve been told by people that I make

both personally and professionally. It opens doors. And, it has an incredible

public speaking look so easy.

impact on those around you as well as with yourself.

Remember, you are worthy of being heard, seen, and valued. Here’s to you using your voice!

For more wisdom, and to get our newsletter, visit https://snipfeed.co/thebehappyproject. You can also follow @‌thebehappyproject on social media.

Dana-Maxx Pomerantz • Mindfulness & Happiness Teacher • Founder of The Be Happy Project

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ORIENTATION OF SELF LOVE:

UNLOCKING YOUR EMOTIONAL ARCHITECTURE FOR SUCCESS B Y A Z LY N N B E R R Y

An Artist's Eye On Self Love, An Essential Shift.

cycles. This is evident in how you interact with your body, environ-

There is an art to it, self love. It is the divine order of ourselves

ment, and prioritize your emotions. Your body serves as a guide,

being the center of the universe. The only constant and inescap-

revealing lessons for your awareness mirroring your emotions.

able next to death. Albert Einstein's theory of relativity, shows

All of this is translated through to the senses and recorded in the

how every perspective is inarguably different and unique. The

subconscious brought forth as actions. Pay attention when your

main character is always in motion and the only real perspective

senses become heightened.

we will ever have is ourselves.

The effects these small habits have on the body, as they filter

Common Mistake In Self Love.

through our senses, send messages of unimportance, always

Somehow through the expectations of life, we get this undeniable

second place, and so on. The subconscious will interpret as it is,

perspective shifted on to others. Changing our motivations to an

while our mind will reflect it as our inner voice. Our thoughts

external source. Our value drops as our actions become duties and

reflect the struggle the body feels being chosen last, when we are

the joy we once had seems bland.

in fact the main character, the hero.

What is self love but to love that person in the mirror so much that

The Divine Comedy Of Self Love.

everything we do falls in place. With our actions aligned, care and

I found myself at this stunning hotel called La Casa Del Camino

concern turns to ourselves first and our source of value comes

being absolutely spoiled, room and food comped. Each morning

from inside. This is not selfish, it's knowing thyself. It doesn't

I was met with a cheerful smile next to a roaring fireplace in the

matter where the romantic comedy leads as long as the camera

hotel lobby. The open welcoming sense of belonging, mixed with

is following you. How often do we turn the camera unknowingly

laughter from the friendly staff strategizing the internal life of

away from ourselves?

the hotel, gave this place an energetic buzz of belonging. I was

You may be steadily in the meet cute phase, about to bump into

being absolutely spoiled and found it uncomfortable fighting with

the love of your life or crashing through the hero's journey creat-

myself to simply enjoy it.

ing the biggest mistakes. None of that matters when you truly

Like so many business owners or busy parents it’s my job to care

love yourself, compassion becomes second nature. We have this

for others. I am used to carrying with me my whole community

unbound understanding of what love is from this perspective but

and letting my own needs get lost in the wash. It’s stifling real-

we give of ourselves till we’re depleted, placing our point of view

izing just how often I defer attention to others and offset my own

in the hands of others.

accomplishments. It's just me, here, and now, I can see it, the cycle

Understanding The Role Of Pain & Subconscious Actions On

that’s held me back in love, success, and so many other things.

Self Love. As an Alignment & Embodiment guide, I see the world

The landscape is breathtaking. Sweeping sand dunes covered in

of pain through a lens of emotional integration. Pain isn't a signal

a mix of coastal grass and sea moss. A staircase descends many

of being broken; instead, it suggests a life lived out of alignment.

flights down the cliff side into a rocky coastal beach. On my right

Within your emotional architecture discomfort reveles a blind

the waves have carved out the stone and left behind the molten

spot in the translation of action.

remains of the inner earth. The shore line is cut into by the waves,

What we intend is misinterpreted and returned through repetitive

each lapping at the heels of the last. A happy couple sits above me

Or i e n t a t i o n o f S e l f l o v e : U n l o c k i n g Y o ur Em o t i o n a l Ar c h i t e c t ur e f o r Su c c e s s

on the lookout, 2 flights up. Their faint laughter is mixing with sounds of the ocean adding a nostalgic ambiance.

An invitation to success, Taking Center stage in Life.

I am center stage in my own story. No one else is here for me to deflect attention too. No detraction from the work and sense of accomplishment. The world around me paints a landscape of divine timing as my sense of self aligns with the emotional development of my character together finally!

I don’t see myself from the perspective that others tend to, but I worked hard for this, facing so much fear around the things that brought me here. I feel the connection to my purpose more clearly as the intrinsic orientation of my love language aligns in support of my purpose.

The Self Love Journey & Our Perspective In the journey of self-love, the artistry within is where our perspective becomes the constant center. For a body led by the soul inhabiting it, we are the absolute center of the universe. The main character in our story is always in motion. True selflove, however, is not selfish; it's an understanding that, like a romantic comedy, the camera will always follow you, regardless of the plot.

Finding Self Love Blocks Between Motivation & Success.

This is my question to you, how often do you deflect attention away from you, do you allow yourself to stand in the spotlight? Does a compliment cause you discomfort or cause you to shy away? If any of these behaviors are present then you have a block to success. Something is pushing you away from celebrating yourself, your actions or accomplishments.

Overcoming these behaviors and deconstructing the emotional architecture is a key aspect to changing the foundation of success, and internalizing your worth and value.

If your inner voice is out of alignment filled with should’ve, could’ve or would’ve. I invite you to explore this subject further in our monthly Elevation Session. Exploring self-love, intrinsic motivation, and alignment, where we can delve deeper into these transformative insights together. Join me on this journey of self-discovery and empowerment by following the QR code or link below.

Azlynn Berry: https://linktr.ee/azlynnberry

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T he R o l e of S e l f - Com p assion in O v er c omin g Persona l O bsta c l es

THE ROLE OF SELF-COMPASSION IN OVERCOMING PERSONAL OBSTACLES

BY AL WYNANT

“If your compassion does not include yourself,

ness and understanding towards ourselves. It

it is incomplete.” — Jack Kornfield

involves treating ourselves with the same empa-

In the pursuit of success and happiness, we often

thy and care we would extend to a dear friend in

encounter personal obstacles that can leave us

times of distress.

feeling overwhelmed and defeated. Struggling

Practicing self-compassion allows us to embrace

with stress, anxiety, and self-doubt can hinder

our imperfections, acknowledge our struggles

our progress and prevent us from reaching our

without judgment, and foster a supportive and

full potential. However, amidst these challenges

nurturing relationship with ourselves.

lies a potent tool that can guide us through the

THE SELF-COMPASSION TOOLKIT LIFE COACHING:

turbulent waters of life - self-compassion.

GUIDING SELF-DISCOVERY AND GROWTH

As a leader, I grapple with these challenges first-

Life coaching is a valuable resource for anyone

hand. Yet, I am committed to ensuring they don't

seeking personal development and transfor-

adversely impact me. Integrating self-compas-

mation. A skilled life coach acts as a support-

sion into my daily routine has proven instru-

ive guide, helping individuals identify their

mental in not only managing but successfully

strengths, weaknesses, and aspirations. By

overcoming these difficulties.

fostering self-awareness, life coaching empow-

In this article I want to explore how incorporat-

ers individuals to set realistic goals, design

ing self-compassion into our lives, along with

actionable plans, and navigate the obstacles

the support of a holistic toolkit that includes

that arise along the way. Through a compassion-

life coaching, mental wellness practices, stress

ate and non-judgmental approach, life coaches

management techniques, anxiety relief strate-

encourage clients to embrace self-compassion

gies, goal setting, and mindfulness, can help us

as they venture into the realms of self-discov-

navigate and overcome personal obstacles with

ery and growth.

grace and resilience.

MENTAL WELLNESS:

UNDERSTANDING SELF-COMPASSION

NURTURING EMOTIONAL BALANCE

Self-compassion is often misunderstood as self-

Maintaining mental wellness is crucial for build-

pity or self-indulgence.

ing resilience and overcoming personal obsta-

It actually is a powerful concept rooted in kind-

cles. Incorporating self-compassion practices

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go of the unrealistic expectation of flawless execution and embrace the idea of progress. Celebrating small achievements and learning from setbacks with self-compassion encourages us to keep moving forward despite the challenges we encounter along the way.

MINDFULNESS: CULTIVATING PRESENT-MOMENT AWARENESS Mindfulness involves being fully present in the moment without judgment. By incorporating self-compassion into mindfulness practices, we develop a kind and gentle awareness of our thoughts and emotions. Instead of getting caught into mental wellness routines can make a substantial difference. Engaging in

up in self-criticism for past mistakes or future uncertainties, self-compas-

mindfulness meditation, journaling, or talking to a therapist can help individ-

sion allows us to approach the present moment with acceptance and under-

uals identify and address negative thought patterns and self-critical beliefs.

standing, fostering a sense of inner peace and tranquility.

Cultivating self-compassion allows individuals to respond to their internal

In the journey of overcoming personal obstacles, self-compassion emerges

struggles with kindness, leading to increased emotional balance and a deeper

as a guiding light, illuminating our paths with understanding, kindness, and

sense of self-acceptance.

acceptance. By intertwining self-compassion with life coaching, mental well-

On a personal level, I've discovered that incorporating journaling, practic-

ness practices, stress management, anxiety relief, goal setting, and mind-

ing breathing exercises, employing reframing techniques, and taking regular

fulness, we equip ourselves with the tools to face life's challenges with grace

outdoor walks are highly effective tools for supporting my mental well-being.

and resilience. Let us embrace the transformative power of self-compassion,

STRESS MANAGEMENT: TAMING THE INNER CRITIC

and in doing so, unlock our true potential for personal growth and fulfillment.

Stress is an inevitable part of life, but how we respond to it can significantly

As I navigate through my personal journey, confronting challenges along the

impact our well-being. Often, the inner critic intensifies stress levels, ampli-

way, I extend an invitation for you to embark on a similar path of self-dis-

fying our fears and doubts. By practicing self-compassion, we can shift our

covery and growth.

perspective and recognize that experiencing stress is part of being human.

Treat yourself with empathy and care, acknowledge imperfections without

Embracing self-compassion during challenging times enables us to face stress

judgment, and foster a supportive relationship with yourself.

with a gentle and understanding approach, alleviating its burdensome weight

Incorporate self-compassion along with a holistic toolkit that includes life

and fostering a sense of calm and control.

coaching, mental wellness practices, stress management, anxiety relief, goal

ANXIETY RELIEF: EMBRACING IMPERFECTIONS

setting, and mindfulness.

Anxiety can be paralyzing, making us feel inadequate and incapable of over-

Remember that self-compassion emphasizes progress over perfection,

coming obstacles. Embracing self-compassion allows us to embrace our

encouraging you to celebrate small achievements and learn from setbacks

imperfections and recognize that they are a natural aspect of life. Instead of

on your journey of personal growth.

suppressing anxiety or judging ourselves for feeling anxious, self-compas-

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GOAL SETTING: EMPHASIZING PROGRESS, NOT PERFECTION

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Setting goals is an essential step towards personal growth, but the pursuit of

where you need it, our transformational support is available to you 24/7 for

perfection can become an obstacle itself. Through self-compassion, we can let

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T he R o l e of S e l f - Com p assion in O v er c omin g Persona l O bsta c l es

Discover Resilience and Fuel Your Life Goals

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Discover resilience in adversity. Quit-Proof chronicles Jenn Drummond’s pursuit to conquer the Seven Second Summits, despite no mountain climbing experience. Through this emotional and physical journey toward that audacious goal, the world record-holding mountaineer provides lessons on never giving up, cultivating resilience, and finding strength in the face of life's greatest challenges.

Embark on a journey of personal growth. Mountain climbers consider the second-highest mountains on all seven continents to be technically more complex than the seven highest.

Jenn's experiences on the mountains serve as metaphors for achieving life goals and inspiring continuous self-improvement. In Quit-Proof, she shares her struggles and victories and delivers potent insights into achieving balance, setting meaningful objectives, and living life to its fullest.

The 7 secrets to realizing your life dream. In June 2023, Jenn became the first woman in the world to conquer the Seven Second Summits. Life goal reached! Learn the 7 secrets to how Jenn did it and how you can apply her hard-earned lessons to learning how never to quit.

Inside, discover • Actionable strategies and exercises to take the first steps, build resilience, and handle life's challenges • The importance of goal setting and continuous self-improvement and personal growth • Ways to troubleshoot seemingly insurmountable obstacles Inspiration for becoming a go-getter, never giving up, embracing life balance, and living life to the fullest

If you have read books such as This Year I Will…, Mindful Self-Discipline, or the megabestseller, The 7 Habits of Highly Effective People, then Quit-Proof is a must-read.

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Gluten-Free

Vegan

Dairy-Free

E a t y o ur w a y t o b e t t e r h e a l t h

EAT YOUR WAY TO BETTER HEALTH

SEATT YOUR WAY

TO BETTER

> HEALTH!?

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CHOCOLATE BERRY TRIFLE Se rves 1 2 For the Chocolate Cake:

For the Dairy-Free Chocolate

it sit for 5-10 minutes until it thickens. In a large bowl, whisk together almond

2 cups almond flour

Mousse:

flour, coconut flour, cocoa powder, baking soda, and salt. In another bowl,

1/2 cup coconut flour

2 ripe avocados

whisk together melted coconut oil, maple syrup or agave nectar, prepared

1/2 cup cocoa powder

1/2 cup cocoa powder

flax eggs, vanilla extract, and almond milk. Combine wet and dry ingredients

1 teaspoon baking soda

1/2 cup agave nectar

and mix until smooth. Pour the batter into the prepared baking dish and bake

1/4 teaspoon salt

1 teaspoon vanilla extract

for 25-30 minutes or until a toothpick inserted into the center comes out clean.

1/2 cup coconut oil, melted

A pinch of salt

Allow the cake to cool completely. In a blender, combine ripe avocados, cocoa

1/2 cup agave nectar

For the Berry Layer:

powder, maple syrup or agave nectar, vanilla extract, and a pinch of salt.

2 flax eggs

4 cups mixed berries

Blend until smooth and creamy. Once the chocolate cake has cooled, cut it

1 teaspoon vanilla extract

For Assembly:

into small cubes. In serving glasses or a trifle dish, start with a layer of choc-

1 cup almond milk

Whipped coconut cream

olate cake cubes, followed by a layer of dairy-free chocolate mousse, and a layer of mixed berries. Repeat the layers until you reach the top of the glasses

Directions:

or dish. Finish the trifle by topping it with dairy-free whipped coconut cream.

Preheat your oven to 350°F (180°C) and line a baking dish with parchment

Place the trifle in the refrigerator for at least 2 hours to allow the flavors to

paper. In a small bowl, mix ground flaxseed with water to create flax eggs. Let

meld. Serve chilled.

E a t y o ur w a y t o b e t t e r h e a l t h

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SALMON POKE BOWL 3 WAYS Se rve s 4 For the Salmon Poke:

For the Base:

Variations - Classic Poke Bowl:

Spicy Sriracha Mayo Poke Bowl:

1 pound fresh salmon, diced

4 cups cooked sushi rice

1/4 cup shredded nori

2 tablespoons vegan mayonnaise

2 tablespoons tamari

1 cucumber, thinly sliced

Pickled ginger for garnish

1 tablespoon Sriracha sauce

1 tablespoon sesame oil

1 avocado, sliced

Sesame seeds for garnish

1 tablespoon lime juice

1 tablespoon rice vinegar

1 cup edamame, steamed

Tropical Mango Poke Bowl:

Sliced radishes for garnish

1 teaspoon agave syrup

1 ripe mango, diced

Microgreens for garnish

1 teaspoon grated ginger

1/2 cup diced pineapple

1 teaspoon black sesame seeds

Fresh cilantro for garnish

1 green onion, finely sliced

Lime wedges

Directions:

Classic Poke Bowl:

Spicy Sriracha Mayo Poke Bowl:

In a bowl, combine the diced salmon, soy sauce,

Spoon the marinated salmon over the base. Sprin-

Spoon the marinated salmon over the base. In a

sesame oil, rice vinegar, agave nectar, grated

kle shredded nori, sesame seeds, and add pickled

small bowl, mix together dairy-free mayonnaise,

ginger, sesame seeds, green onion, and optional

ginger on the side.

Sriracha sauce, and lime juice. Drizzle the spicy

red pepper flakes. Toss gently to coat the salmon.

Tropical Mango Poke Bowl:

mayo over the salmon. Garnish with sliced radishes

Marinate in the refrigerator for at least 15 minutes.

and microgreens or sprouts.

Divide the cooked sushi rice or cauliflower rice

Spoon the marinated salmon over the base. Top

among four bowls. Arrange sliced cucumber,

with diced mango and pineapple. Garnish with

avocado, and steamed edamame on top of the rice.

fresh cilantro and lime wedges.

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ZUCCHINI SPINACH CREAM SOUP Ser ves 6 2 tablespoons olive oil

4 cups vegetable broth

1 large onion, chopped

4 cups fresh spinach, chopped

3 cloves garlic, minced

1 can (14 oz) coconut milk (full-fat)

4 medium zucchinis, diced

Salt and pepper to taste

1 large potato, peeled and diced

Fresh basil or parsley for garnish

Directions: In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, sautéing until softened. Add diced zucchinis and potatoes to the pot. Cook for about 5 minutes, stirring occasionally. Pour in the vegetable broth, bringing the mixture to a simmer. Allow it to cook until the zucchini and potatoes are tender. Using an immersion blender or transferring in batches to a blender, blend the soup until smooth. Return the soup to the pot and add the chopped fresh spinach. Stir until the spinach wilts. Pour in the coconut milk and stir well.

Let the soup simmer for an additional 5 minutes. Season the soup with salt and pepper to taste. Adjust the seasoning as needed. Serve the zucchini spinach cream soup hot, garnished with fresh basil or parsley if desired.

STRAWBERRY MATCHA SMOOTHIE Ser ve s 2 For the Strawberry Layer:

For the Matcha Layer:

1 cup frozen strawberries

1 teaspoon matcha powder

1 ripe banana

1 ripe banana

1/2 cup Coconut yogurt

1/2 cup Coconut yogurt

1/2 cup Coconut milk

1/2 cup Coconut milk

1 tablespoon agave syrup

1 tablespoon agave syrup

Directions: For the Strawberry Layer: In a blender, combine frozen strawberries, ripe banana, Dairy-Free yogurt, Dairy-Free milk, and sweetener. Blend until smooth and creamy.

Divide the strawberry smoothie mixture evenly between two glasses.

For the Matcha Layer: In the same blender, combine matcha powder, ripe banana, Dairy-Free yogurt, Dairy-Free milk, and sweetener. Blend until smooth and creamy.

Carefully pour the matcha smoothie mixture over the strawberry layer in each glass. Optionally, you can garnish the top with sliced strawberries or a sprinkle of matcha powder. Use a long spoon or straw to stir and enjoy the layered goodness!

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STRAWBERRY LEMONADE MUFFIN Serve s 1 2 Dry Ingredients:

1/3 cup melted coconut oil

Directions:

2 cups gluten-free all-purpose flour

1/4 cup fresh lemon juice

Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners. In a

1/2 cup almond flour

1 tablespoon lemon zest

large mixing bowl, whisk together the gluten-free all-purpose flour, almond

1 cup coconut sugar

1 teaspoon vanilla extract

flour, coconut sugar, baking powder, baking soda, and salt. In another bowl,

1 1/2 teaspoons baking powder

Mix-ins:

whisk together the Dairy-Free milk, melted coconut oil, lemon juice, lemon

1/2 teaspoon baking soda

1 1/2 cups fresh strawberries, diced

zest, and vanilla extract. Pour the wet ingredients into the dry ingredients

1/4 teaspoon salt

Optional Glaze:

and gently mix until just combined. Do not overmix. Fold in the diced straw-

Wet Ingredients:

1 cup powdered sugar

berries into the batter. Spoon the batter into the prepared muffin cups, filling

1 cup Coconut milk

2 tablespoons fresh lemon juice

each about 2/3 full.

Bake in the preheated oven for 18-22 minutes or until a toothpick inserted into the center comes out clean. If desired, whisk together powdered sugar and fresh lemon juice to create a glaze. Drizzle over cooled muffins. Allow the muffins to cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

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PAN FRIED SEA BASS WITH SPRING VEGETABLES Se rves 6 For the Sea Bass:

1 cup asparagus, trimmed and cut

6 sea bass fillets, skin-on

1 cup snap peas, trimmed

Salt and black pepper to taste

1 tablespoon olive oil

2 tablespoons olive oil

2 cloves garlic, minced

For the Spinach and Spring Vegetables: Salt and black pepper to taste 4 cups fresh baby spinach

Juice of 1 lemon

1 cup cherry tomatoes, halved

Directions: Pat the sea bass fillets dry with paper towels. Season both sides with salt and black pepper.

Heat olive oil in a large skillet over medium-high heat. Place the sea bass fillets in the skillet, skin-side down. Cook for 3-4 minutes on each side, or until the skin is crispy, and the fillets are cooked through. The internal temperature should reach 145°F (63°C). In another pan, heat olive oil over medium heat. Add minced garlic and sauté until fragrant. Add asparagus and snap peas.

Cook for 2-3 minutes until they begin to soften. Add cherry tomatoes and baby spinach. Cook for an additional 2-3 minutes until the spinach wilts, and the vegetables are tender. Season with salt and black pepper. Squeeze the lemon juice over the vegetables and toss to combine. Place a portion of the sautéed spinach and spring vegetables on each plate. Top with the pan-fried sea bass fillet. Garnish with fresh herbs like chopped parsley or dill.

E a t y o ur w a y t o b e t t e r h e a l t h

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CHEESE MANICOTTI Se rves 1 2 1 teaspoon dried basil

Directions:

12 gluten-free manicotti shells

Salt and pepper to taste

Cook the gluten-free manicotti shells according to the package instructions.

1 tablespoon olive oil

For the Marinara Sauce:

Drain and set aside. In a large mixing bowl, crumble the pressed tofu using your

For the Manicotti:

1 package (14 oz) firm tofu, drained 2 cans (28 oz each) crushed tomatoes

hands. Add dairy-free ricotta, nutritional yeast, minced garlic, dried oregano,

and pressed

3 cloves garlic, minced

dried basil, salt, and pepper. Mix well until combined. Preheat the oven to

1 cup dairy-free ricotta cheese

1 tablespoon olive oil

375°F (190°C). Use a spoon to fill each cooked manicotti shell with the tofu

1/2 cup nutritional yeast

1 teaspoon dried oregano

mixture. In a saucepan, heat olive oil over medium heat. Add minced garlic

2 cloves garlic, minced

1 teaspoon dried basil

and sauté until fragrant.

1 teaspoon dried oregano

Salt and pepper to taste

Pour in the crushed tomatoes, dried oregano, dried basil, salt, and pepper.

Stir well. Simmer the sauce for 15-20 minutes, allowing the flavors to meld.

Spread a thin layer of marinara sauce in the bottom of a baking dish. Arrange the stuffed manicotti shells in the dish. Pour the remaining marinara sauce over the top. Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes or until heated through. Once baked, remove from the oven and let it cool for a few minutes before serving. Optionally, garnish with fresh basil or parsley before serving.

E a t y o ur w a y t o b e t t e r h e a l t h

CITRUS SALAD WITH SPINACH FETA PECANS Serve s 6 For the Salad:

1/2 cup pecans, toasted

8 cups baby spinach

For the Dressing:

2 oranges, peeled and segmented

1/4 cup olive oil

1 grapefruit, peeled and segmented

2 tablespoons balsamic vinegar

1 cup cherry tomatoes, halved

1 tablespoon agave nectar

1/2 red onion, thinly sliced

1 teaspoon Dijon mustard

1/2 cup dairy-free feta cheese, crum- Salt and black pepper to taste bled

Directions: In a large salad bowl, combine baby spinach, orange segments, grapefruit segments, cherry tomatoes, red onion, dairy-free feta cheese, and toasted pecans. In a small bowl, whisk together olive oil, balsamic vinegar, maple syrup or agave nectar, Dijon mustard, salt, and black pepper. Adjust the sweetness and acidity to your taste. Drizzle the dressing over the salad ingredients.

Gently toss the salad to ensure all ingredients are coated with the dressing.

Divide the salad among six plates or bowls. If desired, garnish with additional pecans and a sprinkle of dairy-free feta.

BLACKBERRY MINT ADRENAL COCKTAIL Serve s 2 1 cup fresh blackberries 8-10 fresh mint leaves 1 tablespoon maple syrup 1 teaspoon grated fresh ginger 1 cup coconut water 1 cup ice cubes Fresh mint sprigs and blackberries for garnish

Directions: Wash the blackberries and mint leaves thoroughly. Grate fresh ginger to get 1 teaspoon. In a bowl or a glass, muddle the fresh blackberries and mint leaves together to release their flavors. Add maple syrup to the muddled berries and mint. Stir in the grated fresh ginger. Transfer the muddled mixture to a blender. Add coconut water to the blender. Blend the mixture until smooth. If you prefer a smoother cocktail, you can strain the mixture using a fine mesh sieve or cheesecloth to remove pulp. Fill two glasses with ice cubes. Pour the blended blackberry-mint mixture over the ice. Garnish each glass with a sprig of fresh mint and a few whole blackberries.

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SALMON ARUGULA SPINACH SALAD Se rves 6 For the Salmon:

1 cucumber, sliced

Directions:

6 salmon fillets

1/2 red onion, thinly sliced

Preheat the oven to 400°F (200°C). Place the salmon fillets on a baking sheet

2 tablespoons olive oil

1/4 cup Kalamata olives, sliced

lined with parchment paper. Drizzle olive oil over the fillets and rub with

Salt and black pepper to taste

For the Dressing:

smoked paprika, garlic powder, salt, and black pepper. Squeeze lemon juice

1 teaspoon smoked paprika

1/4 cup olive oil

over the salmon. Bake for 12-15 minutes or until the salmon is cooked through

1 teaspoon garlic powder

2 tablespoons balsamic vinegar

and flakes easily with a fork. In a small bowl, whisk together olive oil, balsamic

Juice of 1 lemon

1 teaspoon Dijon mustard

vinegar, Dijon mustard, salt, and black pepper. Set aside. In a large salad bowl,

For the Salad:

Salt and black pepper to taste

combine baby spinach, arugula, cherry tomatoes, cucumber, red onion, and

6 cups baby spinach

Optional Toppings:

Kalamata olives. Once the salmon is done, place it on top of the salad. Drizzle

3 cups arugula

Avocado slices

the balsamic vinaigrette dressing over the salad and salmon. Gently toss the

1 cup cherry tomatoes, halved

Toasted pine nuts

salad to coat it evenly with the dressing. Optionally, top with avocado slices and toasted pine nuts.

E a t y o ur w a y t o b e t t e r h e a l t h

APPLE PIE SMOOTHIE BOWL Serve s 2 Smoothie Bowl Base:

1 tablespoon almond butter

2 large frozen bananas, sliced

1-2 tablespoons agave syrup

1 medium-sized apple, cored Toppings: and chopped

Granola

1/2 cup Coconut yogurt

Sliced fresh apple

1/2 cup Coconut milk

Chopped nuts

1 teaspoon ground cinnamon

Chia seeds

1/2 teaspoon ground nutmeg

Directions: In a blender, combine frozen bananas, chopped apple, Dairy-Free yogurt, Dairy-Free milk, ground cinnamon, ground nutmeg, almond butter, and sweetener. Blend until smooth and creamy. If needed, add more Dairy-Free milk to achieve your desired consistency.

Divide the smoothie mixture between two bowls. Top each bowl with granola, sliced fresh apple, chopped nuts, and a sprinkle of chia seeds. Optionally, drizzle a bit of additional almond butter or maple syrup on top for extra flavor. Enjoy your Apple Pie Smoothie Bowls immediately with a spoon!

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CARAMEL APPLE BLONDIES Ser ves 1 2 For the Blondies: 2 cups almond flour 1/2 cup coconut flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 teaspoon ground cinnamon 1/2 cup coconut oil, melted 1/2 cup maple syrup or agave nectar 2 flax eggs 1 teaspoon vanilla extract 1 cup grated apple

For the Caramel Drizzle: 1/2 cup coconut cream 1/4 cup coconut sugar Pinch of salt 1 teaspoon vanilla extract

Directions: Preheat your oven to 350°F (180°C) and line a baking dish (8x8 inches) with parchment paper. In a small bowl, mix ground flaxseed with water to create flax eggs. Let it sit for 5-10 minutes until it thickens. In a large bowl, whisk together almond flour, coconut flour, baking powder, baking soda, salt, and cinnamon. In another bowl, whisk together melted coconut oil, maple syrup or agave nectar, prepared flax eggs, and vanilla extract. Add the wet ingredients to the dry ingredients and stir until well combined. Fold in the grated apple into the blondie batter. Spread the batter evenly in the prepared baking dish. Bake in the preheated oven for 25-30 minutes or until the edges are golden and a toothpick inserted into the center comes out clean.

While the blondies are baking, prepare the caramel drizzle. In a saucepan, combine coconut cream, coconut sugar, and a pinch of salt.

Heat over medium heat until it starts to bubble, then reduce the heat and simmer for 5-7 minutes, stirring frequently. Remove from heat and stir in vanilla extract. Allow the blondies to cool in the pan for 10 minutes, then transfer to a wire rack. Drizzle the caramel sauce over the cooled blondies. Once the caramel has set, slice the blondies into squares and serve.

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VEGAN BUDDHA BOWL Serve s 4 For the Buddha Bowl:

Fresh cilantro for garnish

Directions:

2 cups cooked quinoa

For the Tahini Dressing:

Cook quinoa according to package instructions. Toss chickpeas with a bit of

1 can (15 oz) chickpeas, rinsed

1/4 cup tahini

olive oil, salt, and your favorite spices. Roast in the oven at 400°F (200°C)

2 cups broccoli florets

2 tablespoons lemon juice

for 15-20 minutes until crispy. Steam broccoli until tender-crisp. Divide the

2 medium carrots, shredded

2 tablespoons water

cooked quinoa among four bowls. Arrange roasted chickpeas, steamed broc-

1 large avocado, sliced

1 tablespoon tamari

coli, julienned carrots, avocado slices, red cabbage, and cherry tomatoes in

1 cup red cabbage, thinly sliced

1 tablespoon agave syrup

sections over the quinoa. In a small bowl, whisk together tahini, lemon juice,

1 cup cherry tomatoes, halved

1 clove garlic, minced

water, tamari, maple syrup, minced garlic, salt, and pepper until smooth. Driz-

Sesame seeds for garnish

Salt and pepper to taste

zle the tahini dressing over the Buddha Bowls. Garnish with sesame seeds, fresh cilantro or parsley if desired.

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CREAMY TUSCAN CHICKEN SOUP Ser ves 6 1.5 lbs boneless, skinless chicken 1 teaspoon dried rosemary breasts, diced

1 teaspoon salt

2 tablespoons olive oil

1/2 teaspoon black pepper

1 onion, finely chopped

4 cups chicken broth

3 cloves garlic, minced

1 can (14 oz) coconut milk (full-fat)

1 cup carrots, diced

1 cup canned white beans, rinsed

1 cup celery, diced

4 cups fresh spinach, chopped

1 teaspoon dried oregano

Juice of 1 lemon

1 teaspoon dried thyme

Fresh basil for garnish

Directions: In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, carrots, and celery. Sauté until the vegetables are softened, about 5 minutes.

Add diced chicken to the pot and cook until browned on all sides. Stir in dried oregano, thyme, rosemary, salt, and black pepper. Pour in the chicken or vegetable broth, scraping the bottom of the pot to release any flavorful bits. Bring the soup to a simmer. Let the soup simmer for about 15-20 minutes, or until the chicken is cooked through and the vegetables are tender. Pour in the coconut milk and stir well. Allow the soup to simmer for an additional 5 minutes. Add the drained and rinsed white beans, followed by the chopped spinach. Cook until the spinach wilts. Squeeze the juice of one lemon into the soup. Adjust the seasoning to taste. Ladle the creamy Tuscan chicken soup into bowls. Garnish with fresh basil if desired.

BLUEBERRY CUPCAKES Se rves 1 2 For the Cupcakes:

1 teaspoon vanilla extract

2 cups gluten-free flour blend

1 cup fresh or frozen blueberries

1 teaspoon baking powder

For the Frosting:

1/2 teaspoon baking soda

1 can (14 oz) coconut cream, chilled

1/4 teaspoon salt

overnight

1 cup coconut sugar

2-3 tablespoons agave nectar

1/2 cup coconut oil, melted

1 teaspoon vanilla extract

1 cup Coconut yogurt

Directions: Preheat your oven to 350°F (180°C). Line a cupcake tin with paper liners. In a bowl, whisk together the gluten-free flour, baking powder, baking soda, and salt. In another bowl, whisk together the melted coconut oil, coconut sugar, dairy-free yogurt, and vanilla extract. Gradually add the dry ingredients to the wet ingredients, stirring until well combined. Be careful not to overmix. Gently fold in the blueberries into the batter. Spoon the batter into the cupcake liners, filling each about 2/3 full. Bake in the preheated oven for 18-20 minutes or until a toothpick inserted into the center comes out clean. Allow the cupcakes to cool in the tin for a few minutes before transferring them to a wire rack to cool completely. Scoop the solid part of the chilled coconut cream into a bowl.

Add maple syrup and vanilla extract. Whip until smooth and fluffy. Once the cupcakes are completely cool, frost them with the coconut whipped cream.

Optionally, garnish each cupcake with a few fresh blueberries.

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RASPBERRY PIE TART Se rve s 1 2 For the Crust:

3 cups fresh raspberries

the crust mixture evenly into the bottom and up the sides of a tart pan. Bake

2 cups almond flour

2 tablespoons chia seeds

the crust in the preheated oven for 10-12 minutes or until it's lightly golden.

1/4 cup coconut oil, melted

3 tablespoons maple syrup

Allow it to cool completely. In a bowl, mash 1 cup of raspberries with a fork.

2 tablespoons maple syrup

1 teaspoon vanilla extract

Add chia seeds, maple syrup, and vanilla extract. Mix well and let it sit for

1/4 teaspoon salt

For Topping:

about 15 minutes to allow the chia seeds to gel. Spread the raspberry chia

For the Filling:

Fresh mint leaves

mixture evenly over the cooled crust. Place the remaining fresh raspberries on top of the chia mixture. Place the tart in the refrigerator for at least 2

Directions:

hours or until it's set. Optionally, garnish with fresh mint leaves before serv-

Preheat your oven to 350°F (180°C). In a bowl, combine almond flour, melted

ing. Once chilled, slice the tart into portions and serve.

coconut oil, maple syrup, and salt. Mix until a crumbly dough forms. Press

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F rom D ar k ness to D a w n : M y 3 - Year D an c e w ith T ri p l e N e g ati v e B reast Can c er

FROM DARKNESS TO DAWN:

MY 3-YEAR DANCE WITH TRIPLE NEGATIVE BREAST CANCER

BY STEPHANIE WEEKS

Wow! It's been three years since I received the daunting diag-

lessons. My distinct challenges and triumphs highlight the

nosis of Stage 3 Triple-Negative Breast Cancer.

value of fresh perspectives in overcoming adversity. These

Along with the diagnosis came a daunting treatment plan of

insights, a fusion of conventional treatment and holis-

chemotherapy and radiation, supplemented by an array of

tic approaches, aim to inspire those facing similar battles.

healing modalities. To name just a few: juicing, IV vitamin

Embracing our uniqueness and sharing ideas contributes to

and saline drips, colonics, acupuncture, Reiki energy heal-

our collective wisdom

ing, various supplements, meditation, yoga, infrared therapy,

The Power of Love and Support

mindset work, hypnotherapy, psychiatric support, massage

Throughout the journey, I've encountered devastation and

therapy, and physical therapy. I also had to have several

growth, disconnection and learning, as well as the un~learn-

surgeries: hysterectomy, double mastectomy, and multiple

ing of old patterns. There were moments of stress, depres-

reconstructions. Oh, and there were the harrowing experi-

sion, sadness, and frustration, but also abundant prayer,

ences of nearly dying six times due to a drug's side effect! To

glimmers of hope, deep human connections, moments of joy,

say a lot has happened would be an understatement! I feel it

burgeoning optimism, and love — so much love, from me, to

has all happened for reasons though, one of which being so

me, and around me. For all of this, I am forever grateful. I've

that I can now share this with you all and highly recommend

been a busy butterfly indeed! Emerging from the cocoon to

these healing modalities for many health conditions!

embrace life fully, then retreating at times to learn, trust the

Here are a few other Tips:

process and purpose, face fears, and overcome doubts. But

• Practice mindfulness and meditation for emotional balance.

• Explore various holistic treatments as complementary therapies.

through it all, light has always found a way in, offering hope and eventually outshining any darkness!

Life continued to unfold with its blend of change, loss, trauma, and sadness, but amidst it all, there were also spar-

• Keep close connections with loved ones for support.

kles of light & love, and even miracles — truly! Miracles are

In navigating this journey, I've discovered the power of

all around us. I urge you to seek the light in any moments of

unique paths. Each personal experience offers universal

struggle.

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The passing of time: Family Milestones & Changes Such a short time, yet much happened as if all that wasn’t enough! On the personal front, our daughter's life accelerated: high school graduation, starting college, marriage, and a move to South Korea! Once the little girl who returned from school to my eager embraces, she's now a beautiful, independent woman. Though we've missed our in-person chats, a recent joyful reunion in Kona, Hawaii, filled me with happiness. We shared warm hugs and cherished moments, surrounded by breathtaking scenery. We're immensely proud of her and her husband, now lovingly considered our son.

As the saying goes, 'Tough roads lead to beautiful destinations.'

We lost our cherished dog, Cadence Sebastian and our daughter took Fiona Quinn. And so, in perfect timing and with grace, entered Remi Grace, stage right. I remember sending out a plea to the universe: 'Angels, If I'm meant to have another sweet fury soul in my life, please bring them to me with ease, grace, and flow.' And guess what? Just 24 hours later, she was in my arms!

Remi is truly a divine gift, the yin to my yang, bringing immense joy into our lives.

Reflecting on the Journey: Scars and Triumphs Last year marked another milestone in my personal life — my husband Matt and I celebrated 28 years of marriage. Matt is the most incredible man anyone could ever dream of, and I am more grateful for his love than words can express. Matt, I love you so much. Here's to 29 more years and beyond!

Reflecting on this incredible journey and the unwavering bond we share, pause for a moment and consider this: Through every trial, tribulation, triumph, and the direst moments of my fight for survival, Matt was right there alongside me. He often says, 'We had cancer.' And I firmly believe I would not have made it without him. His unwavering love, commitment, dedication, and perseverance are testaments to the incredible human being and enlightened soul that he is. In those hard times, we need to lean in to our loved ones.

Sharing My Story: The Dharma Project Throughout my treatments, I documented my journey with real-time reflections on 'The Dharma Project' podcast. Marking 3 years since my diagnosis, I revisited and updated my inaugural January episode — the month everything shifted. This revisitation, now enriched with video, offers a hindsight view of my journey. Catch the episode here: https://podcasts.apple.com/us/podcast/the-dharma-project/id1501582378 Along with all the mental and emotional scars, I am adorned with lots of beautiful scars across my body, and yet, I have never felt happier. I hope that you, too, can find the beauty in your scars and hold onto hope throughout your journey, just as I have and continue to do. Until Next Time, Sending You Love & Light If your story may help to shed some light in the darkness like mine, Share it in the comments below or on social media using #BeautyInCancer, #_TheRealStephanieWeeks Connect with me ~ _TheRealStephanieWeeks

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SLEEP DEPRIVATION PERILS: UNVEI LI NG T H E DA NGE R S OF P O OR SLE E P H YGIEN E!

BY D R. TA W N I E

In the fast-paced modern world, where individuals often

all well-being, leaving him grappling with the profound

prioritize work, social activities, and technology over rest,

consequences of neglecting the essential foundation of rest.

the importance of good sleep hygiene is frequently over-

Lack of sleep, whether occasional or chronic, can have

looked. Sleep hygiene refers to a set of practices and habits

profound consequences on various aspects of human health

that contribute to a good night's sleep. Poor sleep hygiene

and well-being. Cognitive functions, such as memory

can have detrimental effects on physical and mental health,

consolidation, attention, and reaction time, are signifi-

while adopting healthy sleep habits can lead to numerous

cantly impaired, leading to difficulties in learning and

positive outcomes.

making decisions. Emotionally, individuals may experi-

If you are curious to know some of the specifics with the

ence heightened irritability, mood swings, and increased

dangers of poor sleep hygiene, and want to start practic-

stress levels, impacting their overall mental resilience.

ing healthy sleep, then read on.

Physically, the immune system weakens, making the body

For starters, the damage poor sleep does to you cogni-

more susceptible to illnesses, while disruptions in hormonal

tively and physically is one thing, but these two together

balance can contribute to weight gain and metabolic issues.

can be disastrous when lacking it. For example, a patient

Chronic sleep deprivation has also been linked to an increased

and a dedicated software engineer, found himself caught

risk of cardiovascular problems and mental health issues

in a relentless cycle of poor sleep due to work demands

like depression and anxiety. Additionally, impaired motor

and a burgeoning side project. Over time, his chronic sleep

skills and a heightened risk of accidents underscore the

deprivation took a toll on his cognitive abilities, leading

importance of sleep for overall safety and performance.

to frequent mistakes at work. The decline in his mental

The cumulative effect of these consequences emphasizes

health became evident as persistent fatigue, irritability,

the critical role that adequate and quality sleep plays in

and anxiety set in.

maintaining physical and mental health.

His relationships suffered, both personally and profes-

The emphasis on the link between poor sleep and poor

sionally, as he became increasingly withdrawn and unable

health by doctors and healthcare professionals is grounded

to cope with stress. Eventually, the physical toll of sleep

in a wealth of scientific research that consistently demon-

deprivation manifested in health issues, with the patient

strates the profound impact of sleep on overall well-being.

developing hypertension and weight gain. Despite his

Sleep is not just a passive state but a crucial period during

initial professional success, the cascading effects of poor

which the body undergoes essential processes for phys-

sleep gradually eroded his career, relationships, and over-

ical and mental restoration. Insufficient or poor-quality

S l e e p D e pr i v a t i o n P e r i l s : U n v e i l i n g t h e D a n g e r s o f P o o r S l e e p H y g i e n e !

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sleep disrupts these processes, leading to a cascade of negative consequences.

Optimal Immune Function: Adequate sleep supports a robust immune

Doctors are concerned about the broad range of health issues associated with

system. Those who practice healthy sleep hygiene are better equipped to fend

inadequate sleep, as research has shown correlations between poor sleep and

off infections and illnesses. This contributes to overall well-being and reduces

conditions such as cardiovascular diseases, diabetes, obesity, compromised

the risk of chronic diseases.

immune function, and mental health disorders. The stress on the immune

Weight Management: Healthy sleep habits contribute to better weight

system, disruption of hormonal balance, and impaired cognitive functions result-

management. Quality sleep regulates hormones responsible for appetite, reduc-

ing from sleep deprivation contribute to an increased risk of chronic diseases.

ing the likelihood of overeating and promoting a healthy metabolism. Individ-

Moreover, doctors recognize the role of sleep in promoting emotional resil-

uals with healthy sleep patterns are more likely to maintain a balanced weight.

ience, maintaining a healthy weight, and supporting cognitive functions critical

Improved Cardiovascular Health: Prioritizing healthy sleep is associated with

for learning, memory, and decision-making. The relationship between sleep

better cardiovascular health. Adequate sleep helps regulate blood pressure and

and health is complex and multifaceted, making it a key focus in preventive

inflammation, reducing the risk of heart-related issues. Individuals with opti-

medicine. By addressing sleep health, doctors aim to mitigate the risk factors

mal sleep patterns are more likely to maintain a healthy cardiovascular system.

associated with numerous health conditions, ultimately promoting a holistic approach to overall well-being.

In conclusion, the impact of sleep hygiene on health and well-being is profound.

Positive Aspects of Healthy Sleep:

Poor sleep hygiene poses various dangers. On the other hand, practicing healthy

Enhanced Cognitive Functioning: Practicing healthy sleep hygiene

sleep habits brings about positive outcomes, including enhanced cognitive func-

leads to improved cognitive functioning. Adequate sleep allows the brain to

tioning, mood stability, optimal immune function, weight management, and

consolidate memories, process information efficiently, and enhance prob-

improved cardiovascular health. Recognizing the importance of sleep hygiene

lem-solving skills. Individuals who prioritize healthy sleep often experience

and making conscious efforts to prioritize healthy sleep is crucial for overall

heightened creativity and better decision-making abilities.

health and a fulfilling life.

Mood Stability: Quality sleep is a natural mood stabilizer. Individuals who prioritize healthy sleep patterns are less likely to experience mood disor-

If you or someone you know is struggling with their sleep, please reach out

ders such as anxiety and depression. A well-rested mind is better equipped to

and let us help. www.soundsleepconsultants.com

handle stress and emotional challenges.

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CONSCIOUS CONVERSATIONS: A BLUEPRINT FOR AUTHENTIC DIALOGUE

BY LUNDEN SOUZA

Communication is a rapid exchange of words, messages, and infor-

about how she caught herself giving her partner the silent treatment

mation. When our communication is on autopilot (as it is until it’s

and realized it was because she often saw her mom giving her dad

not) the art of meaningful connection can be easily lost. But what if

the silent treatment. Think about where your communication style

we could elevate our conversations, turning them into conscious and

might have come from. Try to understand it and consciously adjust

authentic exchanges that foster genuine connections? Welcome to

it, rather than justify it and stay the same. It’s all about self aware-

my world: the realm of conscious conversations. A space where words

ness and giving yourself grace.

transcend mere communication to become a powerful tool for under-

2. Shhh…it’s time to LISTEN.

standing, empathy, and connection.

One of the foundational principles of conscious communication is

At the heart of conscious conversations lies the idea of mindfulness.

active listening. Truly listening to someone can be a transformative

Mindful dialogue is about being fully present in the moment, listen-

experience. It involves not just hearing the words spoken but under-

ing with intent, and responding with authenticity. It's a practice that

standing the emotions, intentions, and nuances behind them. When

goes beyond the superficial exchange of information. And I’ll say that

we actively listen, we create a space for the other person to express

again…it’s a PRACTICE.

themselves freely, fostering a sense of validation and understanding.

8 Mindful Tips for Conscious Conversation

3. Be YOU

1. The Magnet Theory:

Conscious conversations also prioritize authenticity. In a world where

Where did my communication style come from?

social norms and expectations often dictate our expressions, authen-

Chances are the way you communicate was modeled to you by those

ticity can be a breath of fresh air. Being authentic in our communication

who raised you: parents, relatives, teachers, etc. When it comes to our

means expressing our thoughts, feelings, and perspectives genuinely,

communication (and other ways we behave), we can think of it like a

without the filter of societal expectations. It's about embracing vulner-

magnet. One side of the magnet is totally drawn to one another, while

ability and allowing others to see us as we truly are. This isn’t easy and

the other is repelled. You might have developed a communication style

it’s one of the major things I work with my one-on-one clients on.

that’s the same as those who raised you and you might have developed

4. Turn OFF The Advice Autopilot

a communication style that’s completely opposite. I had a wonderful

I’m talking to myself here, too. Not everybody wants your advice.

guest on my podcast (Self Love & Sweat THE PODCAST) who talked

Sometimes people just want you to be present and to listen and to

C o n s c i o u s C o n v e r s a t i o n s : A B l u e pr i n t f o r Au t h e n t i c D i a l o gu e

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hold space for their feelings. In order for me to turn off my advice autopilot,

do the same. I can remember a specific time when I was talking with this girl

I like to ask: What do you need…S, E or A? This stands for silence, empathy or

I was going to hire to do some work for me and I found myself leaning over

advice. Let the person sharing with you tell you what they need. If they don’t

the table towards her while she was leaning back. I adjusted my posture and

want your advice, don’t give it.

she was able to open up and relax even more. She definitely felt like I was all

5. Choose Your Words Wisely

up in her space until I made those subtle adjustments.

The power of language in conscious conversations cannot be overstated. Words

8. Texting & DMs

have the ability to build bridges or create barriers, to heal or to harm. Choosing

In the digital age, where a significant portion of our communication happens

our words mindfully and with intention is a key aspect of conscious communi-

through screens, the concept of conscious conversations takes on new dimen-

cation. This doesn't mean diluting the truth but rather expressing ourselves in

sions. It prompts us to be mindful of our online interactions, recognizing that

a way that is respectful, considerate, and conducive to understanding.

the absence of physical presence does not diminish the impact of our words.

6. We Are All Human and Want To Be Heard

Don’t be afraid to call someone or hop on Zoom to clarify and connect. I was

In recognizing our common humanity, we break down the walls of judgment

texting with a close friend recently and she replied with, “Gosh, don’t be so

and create a space for empathy to flourish. Every individual carries their own

snappy!” And that was not my intention AT ALL. This could definitely be her

set of experiences, struggles, and triumphs. Conscious conversations invite

own personal triggers AND it reminded me of my responsibility to commu-

us to step into the shoes of others, cultivating empathy and compassion in

nicate consciously and pick up the phone when needed.

our interactions.

I want to close by reminding you that conscious communication takes prac-

7. Non-Verbal Communication

tice as well as compassion and grace for self. If you’ve been communicating a

Our body language, facial expressions, and gestures convey volumes of infor-

certain type of way for 30, 40 or 50 years…it’s not going to completely change

mation. Being attuned to these non-verbal signals enhances our understand-

over night. Keep doing your best, apologize when you need to, own your words

ing of others and allows us to communicate with sensitivity and depth. The

and keep on trying!

best way to build non-verbal rapport with someone you’re connecting with

Connect with Lunden Souza: https://linkin.bio/lifelikelunden

is to mirror and match them a bit. If they are sitting down and leaning back,

Grab your FREE Daily Life Coaching Calendar: https://lifelikelunden.com/calendar

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EMPOWERING WOMEN'S HEALTH:

STRENGTH E N ING M IN D, BODY, A N D HA BITS W ITH V ISIONA RY TOOLS!

BY BECCA TEBON

May is Women's Health Awareness Month, a time dedicated to promoting

The Body:

and prioritizing the well-being of women. As we navigate the complexities

It’s important to release shame, blame, resentment and pain, all covered in

of modern life, I find it beneficial and crucial to explore holistic approaches

the course, while Including images of nutritious foods, active lifestyles, and

to health that go beyond the physical. In this article, I delve into the trans-

activities that bring joy. This serves as a tangible reminder of the impor-

formative power of Envision Books (or boards), demonstrating how this

tance of nurturing your body through healthy choices, one day at a time.

creative tool can enhance women's mental resilience, physical vitality, and

Visually representing specific fitness goals, such as running a marathon,

positive habits. It’s one of the workshops I lead at my own retreats, corpo-

becoming more active, taking online fitness classes supports your aspi-

rate events and at women’s events. It’s incredibly powerful and I’ll share

rations and can inspire consistent effort toward achieving them. Consis-

the link to my online course dropping May 2024, “Best Day Ever Envision

tency is the key.

Book Course.” Creating a healthier, happier and stronger you this year —

Integrate wellness-focused mantras into your vision board, such as "I am in

in only one hour!

tune with my body's needs" or "Every healthy choice is a step toward vital-

As women over 50, let’s explore the powerful combination of mantras, affir-

ity." These affirmations reinforce the connection between your thoughts

mations and visualizing tools to inspire and guide you on your quest for a

and the physical well-being of your body.

healthier, stronger, and even more confident body.

The Habits:

The Mind:

Rreinforce positive lifestyle choices along with empowering statements

Creating an Envision book (or board) involves setting positive intentions for

can turn a wish into an achievment. Include images that represent habits

various aspects of your life based on the RESET LIFESTYLE QUIZ you take

you want to cultivate, like drinking more water, getting enough sleep, or

first. In 3-minutes, you will answer 50 archetypes that delve into five areas

engaging in regular exercise. In the course, you’ll learn the simple 3-Step

of your well-being: Health, Life, Creative, Relationships, and Soul. focus-

Method to shift and reinforce positive habits with visual cues that prompt

ing on mental well-being. Include images and words that represent tran-

mindful choices throughout the day.

quility, balance, and emotional resilience. Affirmations like "I am [READY

For long-term goals, use your evision book, along with a Mindful Map to

TO FEEL] worthy of mental peace" or "My mind is [READY TO BE] a source

create a roadmap. Visualize the steps you need to take and celebrate mile-

of strength" can set the tone. Adding the [READY] allows the mind to feel

stones along the way. A Mindful Map is a blueprint or scheduler that trans-

congruent with the intention statement.

forms your goals into achievable, actionable steps.

Use the visual medium of a vision board to cultivate self-love. Select images

As we observe Women's Health Awareness Month, let's embrace a holistic

that resonate with self-care, self-acceptance, and mental rejuvenation. I’ll

approach to well-being. The Best Day Ever Eision Book serves as power-

show you how to pair with a mantra like "I am enough" which used with the

ful tool to strengthen the mind, invigorate the body, and cultivate positive

system acts as a daily reminder to prioritize your mental health.

habits. By visually representing your intentions, you create a daily reminder

Incorporate images that symbolize mindfulness practices such as medita-

of the strength and resilience within you. Through this creative practice,

tion, deep breathing, or yoga. This reinforces the importance of incorpo-

women can embark on a transformative journey toward holistic health,

rating mindful habits into your daily routine for mental clarity and stress

fostering a life filled with balance, positivity, and empowerment.

reduction.

Connect with Becca: https://linktr.ee/beccatebonfit Join the live workshop "Create Your Best Day Ever" Envision Book class. The course is FREE to all Best Holistic Life Magazine readers, use code BHL Vision books serve as powerful tools to strengthen the mind, invigorate the body, and cultivate positive habits.

Emp o w e r i n g W o m e n ' s H e a l t h : S t r e n g t h e n i n g M i n d , B o d y , a n d H a b i t s w i t h V i s i o n a r y T o o l s !

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A meri c a ’ s B abies A re B ein g F ed T oxi c M eta l s : I t ’ s T ime to Get M ad A s H e l l

AMERICA’S BABIES ARE BEING FED TOXIC METALS: IT’S TIME TO GET MAD AS HELL

BY DOUGLAS MALHALL

This is the first in a Special Series of articles about solving one of the

The conservative American Heart Association (AHA) moved the

greatest yet least detected and least regulated threats to our health.

goal posts way up the field when it became the first leading health

The FDA has failed parents in its promise to fix one of the leading

authority to declare that low concentrations of these metals in

health threats to America’s babies - high levels of toxic metals in

humans “are responsible for a major portion of cardiovascular

their food. It’s time for parents to get mad as hell and not take it

disease”. The AHA observed that while standard medical testing

anymore, by doing some simple things at home, and voting with

deems those levels as safe, this is actually not true. Instead, every-

their pocketbooks at the supermarket.

one is exposed to harmful low concentrations in everyday life.

Lead, cadmium, mercury, and arsenic occur naturally in soil,

Many healthcare providers are missing the boat on this. Medi-

water, and airborne dust. They add functionality to products, but

cal lab tests for heavy metals are usually done only if healthcare

serve no useful purpose in our bodies. Instead, they provoke DNA

providers suspect metal poisoning caused by high concentrations

mutations, cancers, cardiovascular diseases, brain damage, and

in the blood – which are rare. The far lower levels described by

oxidative stress. They affect babies more severely than adults.

the AHA are not tested for, so they trigger other health problems

While we can’t escape these metals entirely, we can protect our

as they accumulate in the body.

kids from metal-tainted baby food. This is proven by baby food

AHA experts concluded, “the implications for clinical practice and

makers whose products are certified to be heavy metal-free. The

policies of the evidence on toxic metals and cardiovascular disease

private label certifications that they use don’t rely on govern-

are potentially profound”.

ment testing or regulation. Here’s why this is more important

While some experts say that exposure to metals in individual

than ever:

foods won’t harm kids, they often overlook multiple exposures

In 2023, studies by watchdog groups and health associations

that concentrate metals in the body. Nor can we rely on standard

showed that the heavy metals threat to children is bigger than

healthcare providers to warn us, because they usually don’t test.

estimated previously.

Despite all of this, the government fails to act. The FDA has few if

The U.S. Society for Risk Analysis reported that contamination

any legal limits on toxic metals in baby food. It provides “action

is widespread across the food chain, and that children under the

levels” as guidance, but after years of promising strict limits,

age of 5, who are most susceptible to the impacts, are also the

those haven’t happened. An FDA website shows final actions

most highly exposed.

levels on its Closer to Zero plan for environmental contaminants

Tests by Consumer Reports, and Bloomberg Law each reported

in food as “No update”.

high levels of cadmium, lead, and arsenic in popular baby foods,

One result: in 2023 babies across 42 states showed symptoms of

as well as snacks and protein drinks consumed by children and

lead poisoning after being fed foods laced with the metal. The FDA

adults.

only acted on this after reports of poisoning surfaced, because

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manufacturers aren’t required to test for metals in baby food themselves. In Congress, Republicans and Democrats alike demanded concrete action. Irate parents of affected kids are suing.

The message is clear: instead of relying on governments, we each have to be diligent. Here’s how: Start pushing healthcare providers to tell us about tests and treatments for these metals, and check recent science about what works and what doesn’t. Don’t rely on years-old common wisdom that prematurely dismisses some of these methods based on outdated information. Sections of the American Heart Association Statement on monitoring and interventions is a good place to start for up-to-date information.

Use advice from the American Academy of Pediatricians and other children’s health websites on how to minimize heavy metal intake from food. The AAP also points to other metals sources to avoid, including smoke from wildfires. There are steps we can take to reduce exposure.

Use new data to select baby foods. A new California law requires baby food makers to test monthly for lead, cadmium, arsenic, and mercury, then post results publicly by 2025. The law prohibits the sale of products that exceed even FDA non-binding tolerance limits. Meanwhile, you can read reports from independent watchdog organizations such as Society for Risk Assessment, Consumer Reports, and the National Sanitation Foundation, to learn which brands have high, low, or no heavy metals.

Don’t smoke. Cigarette smoke contains high levels of toxic metals from tobacco and additives. Many cannabis and vaping products that are inhaled also contain such metals.

Wash fresh produce before preparing. Use water passed through a filter that’s certified to remove the metals.

Write your member of Congress and demand that the FDA set mandatory limits for heavy metals in food.

If you belong to a parenting organization, ask them what their policy is on heavy metals and children, and get them to pressure the FDA to act.

Government regulation hasn’t worked – we need to use reliable certifications to vote with our pocketbooks and buy the right foods, then let the marketplace reward winners. We need to take action at home.

And we need to push our healthcare providers to face up to the issue and start screening moms and kids for low levels of heavy metals.

It’s time for each of us to act.

About the author: Douglas Mulhall’s latest book Discovering the Nature of Longevity: Restoring the heart and body by targeting hidden stress, explores prevention and therapies for heavy metals contamination.

It is recommended by the American Institute of Stress and carries a Foreword by the Chief author of the American Heart Association statement on toxic heavy metals. He co-develops award-winning certifications and standards for products globally and is a registered ISO expert on a global standard for declaring the contents of products.

Connect with Douglas: https://a.co/d/87SIfCH

For full accessability for the references used, please refer to our digital issue!

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THE SILENT ARCHITECTS:

HOW VALUES SHAPE THE BLUEPRINT OF A MEANINGFUL EXISTENCE

BY VIRGINIA OMAN In this article “The Silent Architects: How Values Shape the Blueprint of a

the allure of possessing what the other lacks. However, the true test lies in the

Meaningful Existence” I describe the ever-evolving journey of self-discovery,

nature of these values. For instance, a person valuing security may find them-

identifying one's values is definitely worth the time. Our values act just like a

selves entwined with a partner who cherishes freedom. Initially intriguing,

compass guiding us through the intricate maze of life. Knowing this, I would

this dichotomy can morph into a source of tension over time. For both of them.

complete an assessment approximately every 4 yrs., appreciating the insight-

The security-focused individual, meticulous and deliberate in decision-mak-

ful revelations they provided. But it has been through my three decades of

ing, may clash with the freedom-seeking partner, who thrives on spontaneity

serving clients as a Licensed Mental Health therapist, that I have realized their

and embraces risk. It's crucial to understand that values are not inherently

imminent importance. Values not just provide interesting personal markers

right or wrong; they are merely different. Attempts to label one's perspective

but they are truly the unseen architects shaping the course of our lives and

as right and the partner's as wrong often lead to heated arguments, leaving

especially relationships.

both parties feeling unheard and dismissed.

Intimately Know Your Top Values

Recognize the Profound Impact of Values on

Our values, those subtle whispers guiding our choices and preferences, have

Your Relationships

an uncanny ability to steer us toward a certain path. They are the driving

Recognizing the profound impact of values on our relationships is the first step

force behind our actions and decisions, making it imperative for us to not

toward fostering understanding and harmony. Rather than a battleground for

only acknowledge but to intimately know our top three values. Decade after

asserting correctness, discussions around conflicting values should become an

decade, my work with clients showed me that this knowledge about ourselves

avenue for mutual respect and appreciation. Embracing the diversity of values

is not just beneficial; it is, in fact, essential. In the realm of relationships,

can transform relationships into a collaborative journey, where each partner's

where emotions weave intricate tapestries of connection, the clash of values

uniqueness enriches the shared tapestry of love. However, some couples with

can be the silent storm waiting to unravel. Couples often come together under

top values that directly and continuously clash, may find it an appropriate

the enchanting spell of love, yet it is only a matter of time before the true

choice to respectfully end the relationship.

nature of their values begins to reveal itself.

Knowing our top values is also critical in terms of understanding our life

Differences in values per se are not problematic; rather, it is when these values

course; how and why we got to where we are currently in life, and how we can

stand in direct conflict that the equilibrium of a relationship is tested. The

make more informed choices in the future to make sure we are staying aligned

honeymoon period, marked by a surge of chemical attraction, eventually fades,

with our true nature. Awareness of our top values is also critical with regards

and then the underlying values take center stage.

to choosing the right vocation as otherwise it can be difficult to find happi-

In my dual role as a therapist working with individuals and couples, I've

ness and fulfillment in our job.

witnessed the intricate dance of values unfold. In the initial stages of a roman-

So how do you find your top values? The first steps are easy.

tic liaison often see partners bending and molding their actions to please one

1) Go to google and type in “lists of values”. Try picking three different

another. It is not until 6-15 months down the road that the authentic selves

sources. Print out the three sets of lists. You only want the actual names of the

begin to surface, and with them, the potential for value clashes.

values listed. You don’t want a description of how to work with them because

Divergent values can be a magnetic force, drawing individuals together with

you will be following these directions.

T he S i l ent A r c hite c ts : H o w Va l u es S ha p e the B l u e p rint of a M eanin g f u l E xisten c e

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2) Set aside quiet and uninterrupted time. 30-60 minutes. TURN OFF your

4) Now, go back over the words you have circled and pick the 10 most

cell phone and put a “do not disturb” sign on your door.

important. (Note: if you need to take a break here, that is ok).

3) With each piece of paper that has the values listed, just read through

5) Next, narrow it down to just 5, If you have a difficult time with this (and

values and as you see each word, circle the words that call out to you as being

it is difficult to pick), take each word and compare it to the next word…asking

one of your important values. Don’t spend a lot of time thinking about this.

yourself, if I was living in a world where there was only one of these values

This step should go Fairly quickly.

and not the other, which one would I choose?

IMPORTANT note here: don’t pick a value that sounds nice or impressive or

6) Finally pick your top 3 and number them in order of importance to you.

one you hope to have. Pick only the ones that are currently values of yours. In

Have fun with this! Completing this exercise should be not only informative

other words, if one was going to examine your current life over the past year

and insightful but provide you with important information you can use contin-

or more, they would see evidence that that particular value is indeed some-

uously in your life.

thing you demonstrate in your actions.

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

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CONGRATULATIONS TO OUR CONTRIBUTOR SIR

JAMES GRAY ROBINSON ESQ .

FOR THE

PRESIDENTIAL LIFETIME AWARD

&

HIS

OUTSTANDING DOCUMENTARY

BEYOND PHYSICAL MATTER

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HOW TO CLEAN YOUR DIRTY MAKEUP BRUSHES THE NONTOXIC WAY

BY LUNDEN SOUZA Hey there you fabulous clean beauty babe! I am beyond excited to join you on the journey of decluttering our makeup bags – because who doesn't need a little beauty refresh this month?!

No worries, we'll keep it easy-breezy. I get it… life's hectic, and we've got a lot on our plates. Let's make this a joy, not a chore!

Now, let's chat about something that's probably lingering in the corners of our glam stash – yep, I'm talking about those neglected makeup brushes. And if you're feeling personally called out, trust me, you're not alone. I've got some cleaning to do on my end too!

How to Show Some Love to Your Makeup Brushes Ever heard that the American Academy of Dermatology suggests giving your makeup brushes a good wash every 7-10 days? Yep, I'm guilty too! But no worries, it's on my get-to-do list more frequently. If you're not reaching for your brushes daily, you can stretch that time a bit.

Why does it even matter?

Let's spill the tea – everything on your face, from bacteria to dead skin cells, ends up on your brushes. Eek, right? And trust me, your makeup application game will be on point with clean brushes.

The Super Fun Brush Cleaning Routine So, here's the scoop on the simplest, most delightful way to clean those brushes: 1. Grab the BeautyCounter Citrus Mimosa Body Wash or unleash the power of the BeautyCounter Charcoal Bar. Yes, our brushes deserve some pampering too! Both of these products will give your brushes a nice clean (and you can use them on your body, too!)

2. Begin the brush spa day by rinsing them under lukewarm water. If you've got a bowl or a silicone mat, bring them to the party. Drop a small dollop of soap or rub that Charcoal Bar for some sudsy magic. Swirl, twirl, and even give your brush a little massage in the palm of your hand – trust me, it's oddly satisfying.

3. Rinse, rinse, and rinse under that lukewarm water until it runs clear. Once your brush is squeaky clean, squeeze out any excess water and let it chill on a cozy towel to dry. I like to put mine under a fan so then they dry a little faster. I find that when I let them dry in the bathroom they stay damper longer.

Quick Check-In – What Are Your Go-To Makeup Brushes? I'd love to hear about your favorite makeup brush buddies. Drop me a DM on IG @‌lifelikelunden and spill the beans!

Need to restock on a Better Blender or any of the goodies I mentioned? You can shop at www.beautycounter. com/lundensouza use code CLEANFORALL20 for an exclusive 20% off your first haul.

H o w T o C l ean Yo u r D irt y M a k e u p B r u shes the N on T oxi c Wa y

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5 CRUCIAL MARKETING TRENDS TO 10X YO U R B U S I N E S S G ROW T H I N 9 0 DAYS !

B Y L .Y. M A R L O W

One night, when I struggled to count sheep, I turned on

Let’s dive in to what I discovered:

my tablet and before I had a chance to swipe left, I stum-

1. Sales Funnels

bled upon a book with a fascinating title: The 80/20 Prin-

Sales funnels aren’t a new trick, but they’re one you

ciple by Richard Koch. That bright yellow book hammered

can’t ignore. It’s a simple idea that guides customers

home a simple idea: with the right actions, you can get 80%

from discovering your product right to checkout. Setting

of results from just 20% of your efforts.

up a strong sales funnel means you waste less time on

Koch's book wasn't just another read; it was a relentless

customers who aren’t ready to buy and instead focus on

earworm, its concepts replaying in my mind with the tenac-

those who are.

ity of a hit single. Every single morning, I found myself

2. Email Marketing

pondering: 'What’s my 20 today?'

Campaigns Contrary to the common misconception,

This tiny inquisition became more than just a question – it

email marketing is not dead. In fact, it is one of the most

became a mantra, a strategic whisper guiding me through

effective marketing avenues with higher reach, visibil-

the haze of countless business decisions.

ity, and conversion rates. Regular engaging emails can

I was determined to leverage this insight, to unlock the code

foster a strong relationship with your customers, build-

that would springboard me to levels of business growth I'd

ing customer trust and increasing brand loyalty.

only dreamt of. And with a laser-focused mind, I dissected,

3. Influencer Marketing

analyzed, and explored the marketing universe, eventually

The rising trend of influencer marketing is a gold mine

zeroing in on five key trends that weren't just buzzwords,

that businesses are increasingly tapping into. As social

but beacons of change capable of amplifying my business

media platforms continue to bloom, aligning your brand

growth tenfold within a mere 90 days.

with the right influencer can kickstart your business

5 Cr u c ia l M ar k etin g T rends to 1 0 X Yo u r B u siness Gro w th in 9 0 D a y s !

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growth, getting you instant visibility, access

build trust with your audience, and ultimately

to wide audience bases, and increased brand

generate more leads. Content marketing helps

credibility. Influencer marketing isn’t just a

attract not just one-time customers but a loyal

fad. It's a smart way to get high visibility fast.

customer base that values and appreciates the knowledge you share. This strategy is ideal for

4. SEO Optimization In today's digital world, your online pres-

short and long-term growth and also rein-

ence is crucial. That's why you can't overlook

forces your SEO efforts, making your online

search engine optimization (SEO). A well-op-

presence more prominent.

timized website can draw more organic traffic

Stepping into the landscape of modern marketing,

and help you reach a vast audience. Plus, the

powered by the 80/20 principle, can be immea-

great thing about SEO is that it targets people

surably rewarding. Dedicating 20% of my effort

who are already looking for what you have to

towards these promising trends, will not merely

offer. Spending time improving your SEO can

strengthen and grow my business, but also reshape

directly contribute to your business growth.

the way I manage my time.

Remember, the key is not to work harder, but

5. Content Marketing Producing high-quality, valuable content

smarter. So before you set out on your day, I

can do wonders for your business growth. By

encourage you to embrace this powerful prin-

consistently creating engaging blog articles,

ciple and ask yourself, “what’s my 20 today?”

informative resources, or even instructional

It will not only be a game changer but will give

videos, you can showcase your expertise,

you a refreshing perspective!

Connect with L.Y. https://lymarlow.taplink.ws Grab the ULTIMATE Marketing Secret Hacks series: https://www.fastmastermind.com/ultimate-marketing-secret-hacks

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

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MONTHLY ENERGY UPDATE

BY LAETITIA ANDRAC Welcome to this space of the magazine. The one you connect with each month. The moon, the sun. Your spiritual being This is an invitation for you to set intentions and reflect throughout the month of May 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 TA U R U S AN D G E M IN April 21 - May 20:

Taurus: the sign of being abundant. Productivity and creation by

M OON W IT H NE W M OON IN TA U R U S + F U LL M OON IN SA G ITTA R I U S

hand and body. Being resourceful and persistent. Very slow and

Create a ritual to connect with the moon. Let me share more about

steady.

the moon phases and how to honor these.

Taurus is ruled by Venus and Venus is sensual, all about love, beauty and money. Taurus is the most sensual sign.

L A S T Q U A R T E R M O O N : R E - E V A LU A T E .

The shadow of Taurus is being stubborn and scattered. Taurus is

Last Quarter Moon at 11° in Aquarius (Wednesday 1.05 at 6.27 AM

often looking for external validation.

CDT, 12.27 PM BST and 9.27 PM AEST).

The time to surrender.

JOURNAL PROMPTS: What makes me feel abundant right

now? What abundance do I already have? Create a list.

Aries Intention + Aquarius Moon = Fire + Air element connection Aquarius is a yang sign, is fixed and connects with Air as an element.

May 21 - June 21:

Air sign that is fixed and yang can be a beautiful combo.

Gemini:the sign of being curious. Gemini is the butterfly of the

It is all about journaling original ideas. It is all about being the

zodiac. It is light and airy. Intelligent. Cultured. Quick to change.

questioner. Aquarius represents challenging ideas and making room

Agile. Logical. Communicative. Clever.

for unorthodox ideas or opinions. It is all about channeling change.

Gemini is ruled by mercury. The planet of communication and sharing what you have learnt.

The shadow of Gemini is being inconsistent and inconsiderate.

Gemini can have a lack of attention and focus..

JOURNAL PROMPTS:What areas of my communication

would I like to focus on? How can I be more agile in my day-to-day tasks?

JOURNAL PROMPTS: What idea can I take action on right

now? And what ideas can I let go of? What change needs to happen in my life

NE W M OON : SET INTENTION .

New Moon at 19° in Taurus (Tuesday 7.05 at 10.22 PM CDT, Wednesday 8.05 at 4.22 AM BST and 1.22 PM AEST).

In the darkness. Connect with the seeds to be planted

M o n t h l y E n e rg y U pd a t e

140

Taurus Intention + Taurus Moon =

Sagittarius is a yang sign, it is mutable and aligns with the element of fire.

Earth + Earth element connection.

Sagittarius is the Centaur, the blend between two realms, both human and

Taurus is a yin sign that embodies manifestation. As it is a fixed sign and an

animal.

Earth sign it is all about feeling stable and grounded. Being productive by being

It is about seeking something bigger and seeking wisdom for lifelong growth.

in our body. Creating using our hands, our soul and our minds. It is about the

It is the principle of wisdom.

embodiment. It is a sign that brings in practicality. Everything is slow and

Sagittarius invites us to explore and to wander the path less traveled, and all

steady. Connect to the abundance you have.

that it can teach us.

It is about the symbol of connection to the cyclical rhythm. Taurus is full of abundance! It is time to invite financial stability and manifestation in the material world. Drop into your senses and physical presence. Connect with pleasure, beauty and nature.

The Full Moon invites you to embrace the need to improve it all and just let

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?

it be.

What’s next?

JOURNAL PROMPTS: What is arising in the New Moon? What

mindset blocker is stopping me from bringing my manifestations

Let's drop into meditation in order to access more clarity. Choose your favorite

to life?

some guided meditations!

type or if you need, head to Insight Timer and search ‘Laetitia Andrac’ for

Let's feel the ocean of possibility… and allow life to pleasantly surprise us as Source co-creates our dreams with us

FI R ST Q U A R TE R M OON : CO M M IT M ENT .

To stay connected always with the moon. Download my free Moon Calendar

FQ Moon at 25° in Leo (Wednesday 15.05 at 6.48 AM, 12.48 PM BST and 9.48

from my article link. Let’s stay connected always. Until next time.

PM AEST). This is the time to take action. The time to grow. In the first Quar-

With love. Laetitia.

ter Moon, you take inspired action towards the plans you have created.

Connect with Laetitia: https://sales.essentialshift.co/links

Taurus Intention + Leo Moon = Earth + Fire element connection.

Leo is a yang sign, ifixed and a fire sign. Yang is about doing and creating. A place created from a passionate heart space.

Leo is about expression, it represents passion. It is all about fun, taking up space, being on stage and shining from this place. It is about embodying our passion and being seen for it.

JOURNAL PROMPTS: How can I connect more to my

passions? When I think about my intention for this moon cycle, I feel...

F U LL M OON : ILL U M INATE .

Full Moon at 2° in Sagittarius (Thursday 23.05 at 8.53 AM CDT, at 2.53 PM BST and 11.53 PM AEST). Expression of the need to embody passion. Under the Full Moon, all is illuminated.

The seeds and intentions planted in the May New Moon are revealed.

Taurus Intention + Sagittarius Moon = Earth + Fire element connection.

Free Moon Calendar

1 41

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