Resilientista Winter 2018

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Stepping into the Next Chapter of Life

Re-Focusing on You ...

48 Hours to De-stressing and recharging mind, body, spirit after the holidays

Hot Flashes & Night Sweats

Banish the Winter Blues!

helpful remedies to turn down the heat

Tackling the Holiday Debt Hangover 3 simple steps to help


WINTER 2018 19

Goodbye & Hello Resilientista, As we say Goodbye to 2017, it's a time to reflect on the good, the not so good , the amazing and the WTF moments, of the past twelve months. How you choose to see these moments and experiences that made up your year, will keep you stagnant or propel you forward. 2017 was a particularly challenging time for me personally, I could have chosen to let it destroy me (after all how much can one individual really endure?) - but instead I chose to let the events I had no control over be the fuel to ignite my journey to getting to know myself! And to really spend time connecting with my ISTA to understand who I want to be, what I want my life to look like and the action steps I will need to take to accomplish my hearts desires! In numerology 2017 was the Universal Year One, of a 9 year cycle - it was the beginning of new adventures, projects and major upheavals. Provided that you overcame them with a positive, determined and confident attitude, these challenges will turn out to be amazing opportunities as you step into 2018, the Universal Year Two. Universal Year Two , brings new partnerships and more balanced approach to business & personal life. The seeds that were planted last year are beginning to germinate. Lovelies, while it may seem like your seedlings are not growing quickly enough, PATIENCE, - will be necessary to see you through the year ahead! Remember for long term gains, it is slow and steady that will get you there, with long lasting results. Say Hello to 2018, will a clear plan, take a few moments from the celebrating this month to focus on you and what you want your life to look like in the year ahead. Create your inspiration board as a reminder of the intentions you set for 2018, and as a check-in to ensure you are including action steps each month throughout the year that align with your intentions. Lovelies, I would like to say thank you for the support, encouragement and your contributions to helping this little digital magazine make it through it's first year! Without you it would not have been possible. In 2018, look for special subscriber give-aways, and special editions throughout the year, along with the regular seasonal issues. Also a revamping of the Resilientista Self Care planner is in the works, look for it in spring 2018! Wishing you all the best of this amazing holiday season! and a 2018 filled with self care, and the life you want to be living!! Until next time, Take Care of YOU!

Celia M.

Michelle Montoro Lifestyle Blogger

Michelle is a stay-at-home mother of two, an Army wife, a passionate scholar, and a lover of words with a driving desire to help others in the pursuit of becoming the best possible versions of themselves. With a background that includes coaching, mental health counseling, philosophy, English, and law, she strives to reach people by sharing her personal stories of struggles and successes.

Meet the Resilientista Contributors

FB: @shelbeeontheedge

Michelle Peña Self-Love and Relationship Coach

Michelle is the founder of LivTru Coaching, where she helps women unlearn the stories that hold them back, from fully embracing themselves and their lives.She teaches women how to cultivate selflove, self-awareness, and self-acceptance. Certified in Positive Psychology and Coaching, Michelle works with her clients to help them better cope with stress, heal emotional pain, gain clarity, let go of fear, develop a healthy self-image and find greater peace.

INSTA: @livtruwithmichellepena

Susan Sommers Author, Speaker, Entrepreneur Susan Sommers co-authored Power Source for Women: Proven Fitness Strategies, Tools, and Stories for Women 45+ in 2010 and Love Your Body…Embrace Your Life! in 2016. She also has been featured on television and radio shows and in fitness and women’s magazines, including LIVESTRONGFOUNDATION blog, the Globe and Mail newspaper, Canadian Running magazine, Active Adult Magazine, Rogers Daytime Toronto, and

INSTA: @fitseventy

Debra Jones Author, Speaker, Reiki Master

Debra Jones is a speaker, author, healer and teacher. Passionate about being a catalyst for change, harmony and peace, she’s excited when she sees the light shine where there was once only darkness. Helping you navigate and ‘master’ your major life changes, she empowers and reconnects you to your authentic self, where you can access your own higher wisdom. She sees herself as a bridge to help you get from where you are, to where you want to be.

FB: @DebraJonesNaturalHealing


Sandy O'Shea Certified Nutritional Practitioner

INSTA: @sswellnessinc

Jennifer Cobb Reikii Master, Medium, Reflexologist

Jennifer Cobb is a Reiki Master & Teacher, Reflexology Practitioner and Medium who is passionate about helping others to find ways to heal themselves~ body, mind and soul. As a busy mom she understands the struggle to find time to put yourself first. As a healthcare provider, and as an awakened soul she urges you to see just how much more alive you will feel when you do put yourself as a priority, even if only for an hour at a time!

INSTA: @JenniferCobbHealing

Maggie Chilton Sleep and Hormone Specialist

Maggie Chilton is a sleep and hormone specialist. As a Holistic Nutritionist and Mentor she helps pre & peri menopausal women relieve their anxiety, lose weight and sleep better. Maggie is passionate about helping women embrace change and celebrate their life.

INSTA: @maggiechilton_rhn

Julie Baumlisberger Reiki Master Practitioner & Teacher

Julie Baumlisberger is a doTERRA Essential Oils Educator, a Reiki Master Practitioner and Teacher. She believes passionately in supporting mind, body and spirit through a holistic approach and at her home-based healing room offers, Reiki, Aromatouch sessions, and Indian Head Massage. Julie offers classes and workshops regularly, in addition to personal wellness consults.

FB @ReikiFarmGirl

Guest Contributors

Kimberley Ross Rodan + Fields

Vesna Rosales Owner Coco Beauty Bar RESILIENTISTA.COM | WINTER 2018

Jewel Power Make-up Artist, Fashion Stylist,

Meet the Resilientista Contributors

Sandy O’Shea is a certified holistic nutritionist with a focus on sexual wellness through hormone balancing and nutrition. Sandy is on a mission to motivate and inspire women to attain greater health and well being, through both online programs and individualized in-person programs. Passionate about helping women improve their sex lives through nutrition, Sandy’s consulting practice is located in Ajax, Ontario. Consultations are also available via Skype.








Tackling Holiday Debt

Hot Flashes & Night Sweats

In Every Issue 02 04 30 31 36 40 41 42 46

Mind Set Change in 3 steps


Editor's Note Meet the Resilientista Contributor Team Celia's 3 Self Care Must Haves Angel Messages Open Up & Inspire

15 16 17 18

Foods For Your Winter Market List Understanding - Hot Flashes & Night Sweats Change Your Mindset in 3 Steps Winter Activities to Get You Moving

Connect with the Guest Contributors Connect with Contributor Team Connections Resources


Love & Sex Beauty & Fashion

08 09 10 12 13 14

Can Dermatological Skincare be Affordable Being Beautiful in Winter and Beyond What REAL Women are Wearing this Winter To Peel or Not to Peel - for glowing skin

Home & Garden Cozy Home Essentials

Financial Health Tackling Holiday Debt Hangover

© 2017 Celia M. - High Heeled Life - Resilientista

21 22 23 24

Reconnecting With Yourself The Winter of Your Life 10 Ways to Practice Self Love Banish the Winter Blues


Inside 28


This Season WHY NOT ...

Banish the Winter Blues

48 Hours to De-stress & Focus on YOU! Features

22 26

Go outdoor Skating Build a Snowman Have a pajama day Visit a Maple Syrup farm Volunteer at a shelter Start a gratitude journal

Food & Drink The Winter of Your Life


Farm Girl Pancakes

33 34

Running on Overdrive

Pasta A La Resilientista

Financier Decadent Chocolate Brownies Baked Squash and Sauage


Disaronno Eggnog Pound Cake

Avoiding the Crash

Inspiration & Self Care 25 26 27 28 30 31

Taking Care of Your Energetic Health Running on Overdrive - Avoiding the Crash Winter Gardening 48 Hours to De-stress and Focus on You Celia's 3 Self Care Must Haves Angel Messages Cover: photo - G. Costa GC Creations

© 2017 Celia M. - High Heeled Life - Resilientista



Can Clinically-Proven Dermatological Skincare Actually Be Affordable? .By Kimberley Ross

Who has been duped by brands that haven’t lived up to their pricey expectations? Unfortunately, almost everyone has. This is likely why many of us are skeptical when it comes to trying something new that promises amazing results, but comes with a price tag that makes you think twice. It’s hard to spend your hard-earned money if you’ve been had by fancy marketing or witty advertising in the past. So, how then, do you justify the cost of clinically-proven dermatological skincare if you’re used to paying $20 for the drugstore brand, or worse, using nothing at all?

."You wear your skin everyday. Be kind to it and choose wisely."

Things to consider: • Is your current routine actually giving you results? • Do you love the way your skin looks and feels? • Do you piece together skincare products that aren’t made to work together? • Do you buy a face wash for $20, toner for $15, moisturizer for $25, eye cream for $35, anti-aging cream for $55, and sunscreen for $10... not even realizing you’ve spent $160 on products that only last a month or so, but offer no real results? • Do you do this month after month without realizing how much you’re actually spending? • Do you have a cupboard full of partially-filled bottles under your bathroom sink because they didn’t work and you can’t return them? • Are you still missing those life changing results you crave?

So, you tell me…can you afford "expensive" skincare? Most who think they can't actually can! Some are surprised to find that they’re already spending the same amount on a variety of drugstore products they’ve pieced together, and others find that by giving up just one small guilty pleasure here and there is more than enough to cover the cost of having incredible skin. What if you could get results that have you wondering, “Why didn't I try this sooner?!” You’re closer than you think! Your skin is only 20% genetics and the other 80% is how you take care of it. You wear your skin everyday. Be kind to it and choose wisely.



Baby It’s Cold Outside!!!

How to Be Beautiful this Winter Season & Beyond.

By Jewel Power

Now that the Holidays are over, we can get back into a healthy beauty routine or start the Year off right with a new one. Whether you love Winter or hate Winter, it’s inevitable! After all, we are Canadians eh? The biting cold air outside and dry heating inside can wreak havoc on our skin, hair and nails. Sharing my top tips to Be Beautiful this Winter Season. Hydration is key to appearing years younger. Who doesn’t want to look younger? Adding a humidifier to your home is essential to keeping up with hydration. Be sure to still drink plenty of water. Did you know your lips do not have any oil glands therefore keeping hydrated will keep dry cracked lips at bay. Use a natural lip balm free of chemicals and petrolatums as they only mask the symptoms. Priming your lips with a makeup primer free of silicones will keep your lipstick on longer and provide a smooth canvass prior to applying a lip product. Keep your kisser kissable. Implementing essential oils daily to moisturize will literally save your dry cracked skin and nails. Some of my favorites are jojoba, grapeseed, almond and argan oils. Use alone or add to a moisturizer. To keep hair silky smooth, hydrated and lustrous, try changing your pillowcase to a Silk pillowcase. Silk contains proteins and amino acids that will feed your hair and not to mention stop static and wrinkles. When wearing a hat look for one lined in satin to stop the unattractive flyways. Even though it’s Winter we still need to wear SPF. The sun’s rays can be even stronger at this time of year reflecting off the snow. A lot of makeup now contains sunscreen so protection can be one and done. Being born on Christmas Eve, I happen to love the Season. Call me crazy? Lol. So get outside and enjoy our Canadian Winter! Before you know it, Spring will be here! 9


Keeping warm in Winter Inspiration

Elizabeth Blog: Natt y Gal

What REAL women are wearing! Lisa Blog: Classic Style By Lisa

Sweate - ID LF for Uniq lo; Jeans - G Munro Lex ap; Bootsi; Handbag -Longcham Necklace p Roseau; Target; Co at- Talbot's


Regan lous 50Fabu g: Nifty

Winter White off the Shoulder Sweater -jessicasimpson; Dark Denim Jeans- Ymijeans; over the knee boots and Pewter bracelet = Catofashions ; Vintage Willis Bag Coach ;Sunnies - Roostersandsanibelsunglassesco

5 Winter Must Haves Warm Gloves & Scarf Warm Walking Boot Turtleneck Fun Coat Sunglasses

n's y Wome New Da -A rf a c trom ; S omen's t Nords armen W ed -W pot Coa s S e v rd lo a Over siz p sie Leo Target; G glasses: n n rf e u a K S c ; tS a n r Co ux Fu Amazo ather Fa r Glove Cold We g Leathe n ti x e T reen Touchsc Loft shell the e is Torto




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Suzy in Portu rner y Tu


Susan Blog: Ava Grace's C


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Black turtle neck: LYN DA TURTL LNBF (Lea ENECK by ve Nothing But Footp rints)

Jane Blog: Chic Everywhere


Hat (old) - Joe Fresh; Sunglasses - Celine;Trench - JW Anderson for Uniqlo; Sweater & Jeans (old) - JCREW; Boots Everlane Boss Boot ;Bag Eleven Thirty Designs (Toronto Designer)


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To glow or not to glow, to peel or not to peel By Vesna Rosales

Ladies, it’s that time of year when our skin becomes dry, and dull looking. We need to get rid of old dead skin cells, and renew the collagen. There are various ways of doing this. One of the most popular ways is a chemical peel “A chemical peel is a technique used to improve and smooth the texture of the skin. Facial skin is mostly treated. Chemical peels are intended to remove the outermost layers of the skin.” In reality, a controlled chemical is applied to the skin. New skin is regenerated and the old skin “peels” off. Chemical peels are some of the simplest and most effective treatments for achieving that radiant glow, and are one of the oldest cosmetic procedures performed around the world. Not only can you expect smooth and clear skin with these treatments, but chemical peels can also help reduce the appearance of fine lines and wrinkles. If you’re looking for a noticeable ‘lift’ without expensive surgery, chemical peels could be the secret to getting that youthful look. • Reduction of blotchy patches – Skin blotches can create a dull complexion, and typically do not clear up on their own. A chemical peel can penetrate deep enough to remove the layer of darker skin to even out your skin tone . • Sun damage – The sun is the leading cause of fine lines and wrinkles. Peels remove the layer of skin that may be affected by sun damage to leave behind a fresh and smooth layer. • Acne management – If you’re suffering from acne, a peel can be invaluable. Lighter peels such as AHAs and glycolic acid peels are more appropriate for sensitive and acneprone skin, and can help clear up inflammation and even acne scars after a few months of treatment. • Low downtime – Most peels require just one or two treatments before the cells begin to turnover; you’ll start to see effects in just a few days with little recovery time required. • Age spots can be difficult to hide under makeup, but chemical peels can help reduce pigmentation and even out your skin tone. • Improved collagen growth – Glycolic acid peels in particular will help with collagen production.

"Chemical peels can be great, but only if they are right for your skin. The best thing you can do is talk to a doctor or a skin care specialist"


• Better skin quality. Removing dead skin cells regularly will freshen up the skin and leave it silky smooth; chemical peels help remove dead skin cells and will even out the skin tone to leave you with a fresh and youthful glow.


Cozy Home Essentials for when it's cold outside ...

1. Throws and Blankets: Drape a blanket over a comfy chair or sofa, to cozy up on those cold days that keep you inside.

When the temperatures and storms of winter keep you indoors be prepared. Sharing some essentials to keep you warm and entertained.

2. Plant or Fresh Cut Flowers: The winter months can be dark and gloomy; brighten up your day and mood with fresh colourful flowers and plants. 3. Hot Water Bottle: Place a hot water bottle between your sheets 30 minutes before going to bed - it will warm up your bedding and keep your toes warm too. 4. Stock Pantry with Comfort Foods: Whether you wake up with a full on cold, or just need some comforting on a cold day, having your favourite hot beverages, soups or other comfort foods on hand will avoid having to got outside for a market run. 5. Candles: Winter storms can cause power outages, be ready with some candles. And let's be honest there is something about the glow from a candle that warms you up and creates a soothing environment. For a little added luxury - choose a scented candle. 6. Lounging Wear: On snow days, have warm cozy clothing to slip into. Check out the luxurious socks Suzy in sharing in What Real Women are Wearing. 7. Unplugged Items: Books, magazines, colouring books, board games, when the power goes out these items will keep you entertained. 13



Tackling the holiday debt hangover ... 6 Ways to save money & enjoy life...

It's easy to get caught up in the spirit of giving during the month of December, and the financial cost can sneak up on you, especially if you wait to the last minute to do your shopping. And lets not forget all the meet ups with friends for some holiday cheer, and dining out. As the credit card statements start arriving in January, the reality of over spending begins to emerge, and the over indulgence hangover on your finances hits hard.

1. Go Old School: Take your coffee and lunch from home, not only will you save money, you will save time - not having to wait in line-ups to order.

Take a deep breath lovelies with a plan in place you will get through this!

2. Get Creative: Just because you are on a budget doesn't mean the fun is over. Look for activities that are FREE; host puck luck dinners; meet friends for dessert instead of a full meal out.

4 Tips to ease your debt hangover

3. DIY Spa Treatments: Think of the time and money you will save by doing your own facials, and mani/pedi.

1. Open Your Mail: Avoiding a bill will not make it go away and missing a payment can affect your credit rating. OPEN, and keep the statement in sight so not to miss payment due date.

4. Meal Plan: By planning your meals you can prepare dishes that use similar ingredients; also you know which meals you are actually at home for in a given week - and this will help reduce food waste.

2. Make a Budget: Now that you know your credit card debt make repayment (pay more than the minimum amount - pay as much as your budget will allow) part of your monthly fixed expenses ( i.e. rent/mortgage, utilities, car payments, insurance etc.).

5. Stop Collecting (sell or return): Sell items that you no longer use (i.e. bread maker, golf clubs) and return items that did work (i.e that face cream, the blouse that went with nothing in your closet etc.)

4. Speak to a Professional: If the holiday debt added to an existing debt burden you were struggling to manage, it may be time to seek the advice of a financial planner, to see if debt consolidation, or other payment plan is an option.

6. Create A Budget & Live Within Your Means!: It may not seem like fun at first, but once you start seeing the money you are actually saving, and can afford the extras, and the less stress you feel - you will be glad you did!

2. Go Cash or Debit ONLY: Put away credit cards until balances are paid off. 14


Foods to add to your winter Market Shopping List! Collard Greens Sweet Potatoes Winter Squash Broccoli Mushrooms Turnips Beetroots Cabbage Brussels Sprouts Carrots Apples Pears Clementines Persimmons Pomegranate Figs Dates Almonds Ginger Garlic Cinnamon Tumeric




understanding Hot Flashes & Night Sweats ... By Maggie Chilton for pleasure, sleeping regularly and consistently, and getting back to play are all helpful in bringing balance to our stress responses. Getting outside in the fresh air and sunshine will also help.

Ever wondered what causes hot flashes and night sweats (aka hot flashes while you sleep)? Previously, hot flashes were thought to be as a result of low estrogen levels (and many women were given estrogen to combat this) but they are actually as a result of dropping estrogen levels (quite different) – similar to an addicts drug withdrawal! This does not necessarily mean you have consistently low estrogen, but more likely you have an excess and you experience a significant drop at times.

There are also some therapies that can help (speak with your compounding pharmacist, functional medical doctor or naturopath) such as bio identical hormones in the form of progesterone can help. Incidentally, progesterone can also help if you are having trouble sleeping. As we are enter into perimenopause our progesterone declines which can cause insomnia, and can lead to stress, which can then lead to night sweats.

This drop signals stress responses in the brain, therefore hot flashes can be worse when you're in stressful situations, both emotionally and physically, if you are overweight or not active at all, not sleeping or eating, not on a consistent schedule and if you smoke.

Helpful Remedies: • Lyposomal Vitamin C • Maca • Avoiding caffeine, coffee, tea and alcohol • Homeopathic remedies • Bee pollen • Acupuncture and acupressure • Biofeedback • Sage • Adaptogens (helps you adapt to stress) – ginseng, ashwaganda, Siberian ginseng • Probiotic

Hot flashes are one of the most common peri & postmenopausal symptom, occurring in 70-85% of perimenopausal women. These flashes can be mild or severe and impact your sleep and even influence depressive tendencies. According to Traditional Chinese Medicine many women experience them between the hours of 3-4am. How can you manage your hot flashes? Having good stress management techniques in place is a great place to start. Practicing yoga, meditation, reading



The Power to Choose – Change Your Mindset in 3 Steps By Susan Sommers

Whether you believe in luck, fate, or the laws of attraction, it’s easy to forget that you are in control of your life. While we can’t control the actions of others, we are in control of our own actions and reactions. We are in charge of what we do, how we do it, and what we focus on. In fact, we actually have a lot of control in life!

meditation. At lunchtime, take some deep breaths and set aside quiet time just for you. In the evenings, work out if you have time. Make sure you do not work out too close to the time you go to bed since it’s important to spend time before sleep in a calm space. There are lots of ways to include fitness in your routine and, by choosing to create an action plan, you ensure that these little things are kept top of mind so you have the option of doing them.

The power of choice is a principle I try to teach women of all ages and stages of life. It’s easy to forget we have the choice to navigate our own life, especially when we’re feeling unhappy with our body or our lifestyle. But, we can change these things and that is the power of choice. The power of research Research is a great way to learn and build confidence, and it will help you make strong choices when it comes to your goals. Take the time to do your own research, in order to develop a positive attitude towards health and fitness. Analyze your current situation and needs, including which programs are available that will work well for you. Discover what other women are doing to commit to health and fitness.

If you want to work out at a gym, create your own plan with specific ideas on what you will do when you get there. If you’re not comfortable at the gym, create a home action plan, which outlines exactly what to do when you are at home. When you travel on vacation or for work, develop an action plan for your trips, such as running on the beach or doing pushups in your hotel room. These choices will empower you to achieve your fitness goals.

Visit bookstores and libraries for information, or browse magazines and online blogs for success stories and training advice. Feel free to pop into fitness stores to ask the staff any questions you may have or to talk about programs they offer. Sign up for workshops and training sessions and check out the outdoor activities offered in your community, such as a yoga or running club. The more you talk to people, learn, and explore, the more choices you will realize you have when you build your fitness goals and program.

The power of positive thinking There’s power in positive thinking, and you can change your brain to have a more positive mindset with practice. By recognizing challenges that interfere with your progress, you can find ways to accept challenges and refocus to overcome these obstacles. You have the choice to be fully present in your life and to discover what will motivate or help you to reach your goals. Use inspirational quotes to stay motivated and print out your favourite photo or blog, and put it on your bathroom mirror.

Create an action plan Now that you’re on your way to a healthier lifestyle and understand the ways to make healthy choices to reach your goals, create a fitness action plan. It is an excellent way to incorporate more physical and mental health routines into each day. Divide your day into different segments mornings, lunch, evenings, weekends, work time and throughout the day - and write down the things you can do within each time frame to supercharge your fitness plan. For example, before you get into the shower, do some squats or lunges in the living room. In the morning, walk or bike ride to work. At work, schedule time to take a walk on your break or find a quiet space to do a 10-minute

Another way to a positive mindset is to challenge negative thoughts through self-talk. This applies specifically to the way you describe your body. Whenever you look in the mirror and think, “Ugh, I hate my body. I’m so fat!” think instead, “I take pride in how I look. I have incredible hair and I love my skin. I run on a regular basis to get in better shape to reach my goal!” There is great power in choosing what you say to yourself and it can really change your mindset. In the same way that you choose what to eat for dinner or what to wear in the morning, you can choose to be happy! It may seem like a work in progress, but knowing that you have choices is the first step towards realizing that you have the power to achieve your best life. 17


Winter Activities to get you moving ... Some fun ideas to get you started:

Attend a Winter Carnival Tobogganing Ice Skating Skiing Snow Shoeing Ice Fishing Snowmobiling Nurture Inner Child play in the snow (build a fort, snowman, snowball fight) Go for a walk after a snow fall Volunteer at a Food Bank/Shelter

Outdoor Skating Photo credit: Harbourfront Centre

Build a Snowman

Maple Syrup Tapping

Winter really does offer some wonderful activities to help you with your fitness goals. The key to outdoor winter fun is making sure to dress properly for the weather. 18

“Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.”

Francesca Reigler



LOVE & SEX | WINTER 2018 19

RECONNECTING WITH YOURSELF ... By Sandy O'Shea I don’t know about you but I always dread this time of year. I’m a hot weather girl. I would rather be digging in the dirt instead of shoveling snow. But alas, this is life in Southern Ontario.

how do we go about getting all this great energy?

So what is a girl to do when she dislikes the cold, snow, skiing, skating, bundling up, and all things winter related? Look inwards and work on your relationship with self. Crazy idea, right? Once the whole Christmas season, with all its craziness has gone and we hit January, I encourage you to take some muchneeded time to relax and get reacquainted with yourself.

• Eat healthy. I’m sure you’re not as big a fan of smoothies now as you were in August. So switch it out for oatmeal. Substitute salads with roasted vegetables. Rumour has it there’s a recipe for roasted, stuffed sweet potato squash. Enjoy a treat now and again. Brownies made from pureed pumpkin (careful … they’re addictive) make a wonderful treat. Have a couple now then freeze to prolong them. I dare you ;) Stews and soups and roasted meats are all warming, comfort foods. Comfort food doesn’t need to be unhealthy.

We get so caught up with running jobs, businesses, homes, families, etc. that we forget to care for the MOST important person …. ourselves. Trust me, I know how challenging it is sometimes. There’s always something else that needs to be done. But you know what? If you take an hour out for yourself to have a hot soak, exercise, meditate or journal, or just sit or lay down by yourself in the peace and quiet, you will be so much more energetic and productive than if you hadn’t taken that break.

• Exercise! If you happen to like cooler temperatures and winter sports, then I encourage you to get outside, get active with the family if you have one or grab a friend if you don’t. For those of us chickens who prefer to be indoors, do a variety of activities. Whether it’s yoga, weight training, dancing or treadmill, just MOVE! And make sure you do plenty of stretching afterwards.

Along with taking time out, I encourage you to learn selfacceptance … of who you are and where you’re at in your life, your sexuality, your body and your priorities. Do you like how I slipped sex in there? LOL This is after all my specialty.

• Sex. Yes, I said it. Sex is absolutely wonderful not only for connection with another person (or yourself if that’s your situation), it helps boost your immune system (among many other health benefits) which is so important at this time of year, and improves your confidence. Orgasms do wonders for a gal.

There is absolutely nothing wrong with wanting to be better. I encourage it in fact. Equally important to improving yourself, which should be a lifelong pursuit, I highly advocate acceptance of who you are and where you’re at in this moment. I’m not happy with my stomach. Does that mean I don’t love myself? Not at all. Does it mean I’m beating myself up over having gained back some of the fat I lost several years ago? Nope. Because life happens. Am I actively working to improve my body? You betcha baby!! It’s not about appearances. It’s about health and vitality. It’s about having enough energy to go all day. Life is crazy busy. I’m sure you can relate. We need all the energy we can muster.

• Laugh. OMG we need laughter in this world. And yes, you can combine laughter during sex as long as you’re both laughing from having fun and connecting with each other. So take some time out this winter and take care of you. Build your relationship with yourself. Learn how to love yourself just as you are while you continue to evolve. 21

LOVE & SEX | WINTER 2018 19


Winter of your life... By Michelle Peña

Just as Mother Nature goes through her winter months, there are also the “winters” of our lives we go through. Those times when relationships end, projects have run their full course, business is slow, or passions wither away. Life seems to be just a little bit quieter. We just want to retreat or hibernate until we “figure” things out. We fill up the silence of the unknown with questions of what’s next for me? or what do I do now?

1. Increases positive emotions. When we increase positive emotions such as happiness, excitement, joy, appreciation it becomes an extension of what we experience with ourselves and our world. For example, our energy levels and immune systems improve, there is an increase in engagement with work and with other people, and our physical and mental health improves. In becoming happier, we also strengthen our feelings of self-confidence and self-esteem.

Yet, these peak periods in our lives are not meant for digging, figuring things out or creating plans.

2. Cultivates gratitude. Increasing positive emotions, puts you in an energy of gratitude because you are having an experience of what is good in your life. This is a great time to think about what you love about your life and savor the feelings it brings. It is a reminder that even though every day may not be good, we can seek out what is good in every day.

The winter times of our lives are an opportunity to tap into unknown parts of ourselves that are ready to be birthed preparing us for the next phase of our life. This requires stillness.

3. Relationship Building. The most important component to our well-being is Relationships. It all starts with how you are in relationship with yourself. When you schedule time to nourish yourself, you are building a positive and support relationship with yourself. You are saying yes to your needs, you are saying yes to meeting those needs and you are saying no to putting yourself last. This will avoid depleting yourself which overtime will affect your overall health and well-being.

It is knowing and accepting that there is no point in trying to “figure” things out. This is a time to just be with yourself, trust your life path and surrender to the calling of stillness. It is your time to nourish your soul. Tune into what replenishes, restores and nurtures you. And do that. Challenge yourself to view the winter periods of your life as a time to gain new insights by reconnecting with yourself rather than a period of inconvenience and something to rush through. When you honor this time, and nurture yourself there is greater potential for receiving the answers that will carry you to the next perfect step.

"If we had no winter, the spring would not be so pleasant: if we did not sometimes taste of adversity, prosperity would not be so welcome."

If you’ve not convinced yet of the benefits to honor the winters of your life and indulge in self-care, I have listed 3 scientifically proven reasons why it’s so important:

-Anne Bradstreet




WAYS TO PRACTICE SELF LOVE! 1. Love Note: Write "Hello Gorgeous!" on your bathroom mirror as a reminder of how amazing you are. 2. Day of Pampering: Take advantage of the January spa specials or create a DIY spa day at home. 3. Flowers: Pick up a bouquet from your local flower market. Better yet pre-order a bouquet to be sent to you in the future!- sign the card: "I have known you your whole life, you are as amazing as always, Love, Self" 4. Splurge on YOU: Treat yourself to something you have been wanting! You deserve it. 5. Relax & Rejuvenate: Schedule a massage or Reiki session. 6. Send Yourself a Reminder: Set a reminder on your phone that says "You got this"! 7. Move Your Body: Attend a yoga class, go take a walk in nature. 8. Get a Mini Make-over: Schedule a make-up session at your favourite beauty counter. 9. Give Yourself a Hug: Show yourself some love and self compassion. 10. Pajama Day: Have a YOU day - curl up with a book; catch up on your favourite TV show; or do nothing but lounge.




“A single sunbeam is enough to drive away many shadows.” ―

Francis of Assisi

BANISH THE WINTER BLUES By: Debra Jones Winter is a time of conserving, replenishing and gathering energy for Spring. In Autumn, when the leaves have fallen, the trees hold their energy deep within their trunks and roots. Life is held internally and underground. In our culture, we’re expected to behave in the exact same way throughout the year. Seasonal cycles are not acknowledged and differences in our energies as the seasons change are ignored. The society we live in is largely unaware of our connection to the YIN cycles of nature, so we end up working against the natural movement of the season, trying to maintain YANG energy while everything in nature mellows into YIN. By going against nature’s yin/yang influences, we shift out of balance with nature and this can create dis-ease and disharmony. This unbalanced state is often referred to as the ‘Winter Blues’ or Seasonal Affective Disorder (SAD). When our biological needs are not being supported we may feel sad or depressed. If this happens to you, a visit to a healthcare professional can help. However, there are simple things you can do to bring yourself back into balance. Try these:

5. Get outside! Take a walk, or eat lunch in the park. Even on cloudy days, outdoor light can help. 6. Talk nicely to yourself and ditch negative self-talk. Selfcriticism is a common feature of depression. Notice what you’re saying and thinking and aim to replace a negative thought with a positive one. 7. Keep a schedule. Just the act of writing a good intention into your schedule has benefits, even if you can’t follow through on it. 8. Socialize. When you're feeling down, you may want to hibernate, so make an effort to connect with people you enjoy being around. They can offer support, a shoulder to cry on or shared laughter to give you a little boost. 9. Talking to a good therapist can be a big help and will also take the load off your loved ones, friends and colleagues. 10. Try some ancient healing methods like guided imagery, meditation, breathwork, yoga, massage, Reiki, acupressure – anything that appeals to you.

1. Get up! Don’t sleep in. This will only exacerbate the problem. 2. Reduce your sugar, caffeine and alcohol intake. They interfere with your metabolism and contribute to depression. 3. Get moving! Even light exercise releases endorphins, dopamine and serotonin the ‘happiness hormones’, helping to relieve stress and anxiety, helping to lift your mood.

Even choosing one of these actions can help you turn the Winter Blues into the Winter Renews. Therapists, like myself, are often most busy in the winter season. I offer my clients a way to escape the winter blues by leading them on a guided journey. This is an easy and effective way to escape from your normal conscious state and to experience a mind-vacation.

4. Lighten up! Getting sunlight on your skin isn’t easy in the winter, but a lack of sunlight can deprive you of it’s many healing properties. Opening the blinds or turning on the lights can make a difference too.

Gift: Banish Winter Blues Meditation - by Debra look for link in the Resources on page 46 24


Taking Care of Your Energetic Health By Julie Baumlisberger Ah, Winter.... I look forward to it each year, to the opportunity to slow down and do some self-exploration. We tend to “cocoon” and draw within during this season's shorter days.

A client who comes in for a Reiki session, prepared to release anything that no longer serves them, will likely comment on feeling more relaxed and “lighter” afterwards. It's amazing how much things like bitterness, anger, or worry can weigh us down. I often find it very helpful to additionally support my clients with the emotional aromatherapy benefits of essential oils. There are some blends that are profoundly effective at helping us to forgive and release.

We are also likely to eat richer comfort foods (hearty soups, baking and other holiday fare), so it's important to cleanse our physical body, especially by the time Spring arrives. But what about cleansing our energy bodies? What about shedding some of those things that are weighing us down emotionally and spiritually? Who doesn't have a few things that are bothering them, that they just keep pushing to the background? We need to take the time now, during Winter, to deal with them.

By gentling guiding someone to identify what they may need to release, giving them a Reiki session, and supporting them with a roller bottle blend of oils, I know that they are on their way to a cleaner, healthier state. Cleansing and releasing creates “space” and makes room for wonderful new, and healthy, opportunities!

Fortunately, there are a few ways this can be done. Meditation is always a wonderful exercise to connect with ourselves and to shed light on what we may need to release. Is there a chronic unease with a situation in our lives? Is there a destructive behavioural pattern to which we need to pay attention? Are there unhealthy feelings about something, that we aren't dealing with? Just discovering and acknowledging these areas that need work is a big step already. Time spent meditating may help us realize what these things are. When we sit quietly, allowing all thoughts to float up and away, to focus only on our breath, it is like allowing water to settle in a fountain. As the ripples clear, some things appear quite easily – and sometimes unexpectedly. It's as if what we've been looking for has been there, all along, right in front of us. And we have somewhere to start. I find Reiki to be a very powerful, yet gentle, energy cleaner. Reiki is a hands-on healing technique, originating in Japan. It is based on the idea that an unseen “life force energy” flows through us and is what causes us to be alive. If one's “life force energy” is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy. When any of our energy centres, or “chakras” are blocked and not vibrant, it can affect us emotionally and physically. When our energy bodies are clean and vibrant, we tend to sleep better, and have a strengthened immune system.



Running on Overdrive: How to Avoid the Crash By Michelle Montoro

Have you ever just pushed yourself to the point of breaking? Mentally, emotionally, physically? You know those times I am referencing...too many deadlines to keep, too many responsibilities accumulating, too many people who need you. We tend to build up momentum getting things done that we forget to stop and take the breaks we need. When I was a student-athlete in college, we had a saying that we used as inspiration on the swim team: Happy Horses. The philosophy behind it was this: A rested horse is a happy horse. And a happy horse is a fast horse. Here is the message: If you want to be the most effective and productive version of yourself, you must be properly rested. All too often, we get so caught up in the daily grind that we quite literally forget the importance of resting our bodies and our minds.

5 Tips for Slowing Down to Avoid the Crash

Yes, most of us go to bed at night and close our eyes and drift off to sleep. This is essential to proper functioning of the human body. But I would venture to guess that there are too many of us who never properly rest our minds. The human psyche can get just as exhausted as the body. While the body will manifest exhaustion in physical illness that is easy to recognize and will force us into a state of rest, the psyche can often be pushed too far. And when the psyche runs on overdrive for too long, a crash is inevitable.

1. Take a relaxing bath or shower. With the door closed. Play your favorite Pandora station to tune out any other activity in or around your home (kids, spouses, pets, neighbors). Water has incredible healing and cleansing powers not just for the body, but also for the mind. 2. Take a nap. Right in the middle of the day. In your bed. With the door shut and the curtains drawn. With strict stipulations that you are not to be disturbed for a set period of time. And if you are unable to fall asleep, close your eyes, clear your mind, and pretend.

So what can you do to avoid that mental crash? Here are some tips that have worked really well for me over the years when I start feeling overwhelmed, when my thought process gets jumbled and unfocused, when my stress and irritability hit levels that are too uncomfortable. Those times when I feel like I am going to snap, crash, and possibly never rebound, I take some much needed time for myself, alone, to clear my head. The following activities can be done in increments of a few short minutes up to hours depending on what you need at that moment. These may seem obvious, but remember that are available to anyone at any time, no scheduling involved and no money needed.

3. Go for a walk. In the fresh air. Around the block. In the park. Somewhere peaceful to clear your head. Focus on your breathing. Fresh air and breath control work wonders. 4. Meditate. Find a comfortable place to sit down and be present with yourself. Clear your mind for a few minutes by closing your eyes and focusing on the sounds around you. It is amazing all the things you can hear when you stop and listen. It is even more amazing how this activity can erase all the noise from your mind. 5. Go for a drive. Alone. Blast your music and sing along like nobody is listening and nobody cares. Sing for your life and let the curative effects of music wash away the stress. With the chaos of the holidays just coming to an end, I hope you have found ways to maintain your inner calm and avoid the crash. Remember the importance of caring not only for your body, but for your mind as well. The two are quite dependent on each other. Happy Horses.




Winter is nature’s way to pause, renew, and gather energy to begin a new cycle of life.


We would be wise to follow the teachings of nature, and use winter time to focus our attention inwardly, using this time to rest and to focus on our own needs, and seed our dreams. In the stillness of winter we can access our true desires. We can tune in to that quiet voice that wants to guide us to greater fulfillment in life. Winter is the perfect time to envision our desires for the coming year.

Finding that quiet place is like cultivating the soil within which a seed may grow. Choosing to focus on a specific desire is planting the seed. Envisioning the descired result is watering the seed. Revisiting that quiet place is nurturing that seed until it sprouts, then tending it as it grows. It is then, that we’ll see the manifestation of our seed dream.

New ideas can be heard when we are quiet. A meditative state, or simply sitting quietly with our eyes closed will help us find a safe, warm inner place. It is in this place where we’ll find the seeds for new growth. This is the place from which our future unfolds.

“You have to dream before your dreams can come true.”

Our dreams and desires are the seeds of our future vision. Our thoughts about who we want to be and what we want for ourselves then grow from these seeds.

- A.P.J. Abdul Kalam



48 Hours to De-stress and Focus on YOU!

The days (and sometimes weeks) leading up to the holidays are often all about others - finding the perfect gift, preparing the right food, attending parties and gatherings, creating the right setting for entertaining in your home. All this taking care of others can leave you feeling depleted and overwhelmed. And let's not forget all the wonderful food and beverages - it's no wonder you are feeling sluggish and stressed.

The Resilientista 48 Hour Jump Start Plan:

Over the years when I've been at the bottom of my priority list or not on it all (because life happens), I have found that taking a weekend for myself to de-stress and refocus on me is the perfect jump start to getting back on my self care daily practice, especially after the holidays. Of course you don't have to do it just on the weekend - if two days during the week work best for you, that works too!

1. A few days prior: Make a plan for how and where (ideally in your home - but see below for some options) you will spend your 48 hours of de-stressing and focusing on you.

Block off 2 days in your planner for YOU time. Yes all 48 hours - just for you!! Take this time to relax, recharging your mind, body and soul.

Suggestions: eating whole foods, meditation, journaling, stretching and/or yoga, drinking lots of water, napping, reading, colouring, listening to calming music, knitting, baking, DIY spa teatments. Ensure you have all the things you will need for your plan - so there will be no need to leave your home. Let your friends/family know that you will be on "self care vacation" and will get back to them afterwards. - Yes! this time is to be with YOU!!! 2.The day before: Book yourself a massage as close to the end of the day as possible. Once you are home unplug from social media,- no internet, no phones. An hour or two prior to your bedtime, turn off the television - light some candles, pour yourself a warm beverage and curl up with a book, or indulge your inner child with colouring, or perhaps a long soothing bath (my fav). Whatever you decide make sure it's not over stimulating and is calming. 3. Enjoy your 48 hours of de-stressing and refocusing on YOU!! Allow yourself to wake up naturally (no alarm clock). Stretch before getting out of bed, start your day with a glass of warm lemon water. Shower or not ... but change out of your pjs - whether into another pj or lounging wear AND make your bed. Do your morning skincare BUT do not apply any make up - give your face a chance to breath. Ease into your day according to your relaxation plan.



bring the items you will need to create a DIY spa experience (same as you would for at home experience) in your hotel bathroom; bring your yoga mat; and other items that will help transform your hotel room into your personal relaxation oasis.

Sometimes when you have others living with you it can be challenging to block off 48 hours without disruption. But, if you are creative it can be done. Some gals have arranged sleepovers for their little ones, with family or friends; and spouses have had a weekend with their friends. For some spending their 48 hours at a hotel has been a solution. Whether you need to do your 48 hours at a hotel or chose to - below are a couple of options:

A 48 hour jump start is just the beginning, practicing self care on the daily will help keep you feeling your best throughout the year - and better equipped to deal with stressful situations. Below are some ideas you can easily incorporate into your day and create your own self care rituals:

The Splurge: Spending your 48 hours at a hotel in your city ... taking advantage of room service, book spa amenities and treatments. All you have to plan is to show up with a couple of pjs, and lounging wear and whatever you plan to do between spa treatments, using spa amenities and the hotel gym. Often after the holidays many hotels offer reduce rates and specials on their spa services, so be sure to shop around.

Weekly meal planning Start you day with warm lemon water Meditate/pray , morning and/or evening Spend an hour or two before bed doing quiet things, reading, enjoying a bath Unplug from technology an hour prior going to bed Listen to relaxing calming music in the evening Get at least 7-9 hours sleep, this is the recommended amount according to the experts

The Splurge on a budget: (perfect solution if you have others who live in your home and it's less chaos if you go to a hotel) You can enjoy a hotel stay without breaking the bank ...

“In dealing with those who are undergoing great suffering, if you feel “burnout” setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself. The point is to have a long-term perspective.” ~ Dalai Lama 29


3 Self Care things Celia reaches for in winter! Outside the cold of winter can be harsh on exposed skin and inside the dry heat can be drying on our skin.I like to pay a little extra attention to my hands and lips. When on the go I toss this compact duo in my handbag, to rehydrate as needed.

Hand Cr eam & L ip balm Warm baths are not only a great way to warm up after some time outside - be it shoveling or playing in the snow; but are also a great way to sooth and nurture mind, body, and soul. So why not make it a little extra special by choosing a luxurious bubble bath. This is Laura Mercier one of my favourites!

Hot Water Bottle Once the temperatures begin to drop my hot water bottle becomes part of my night time rituals. Not only does it warm up my sheets, it feels cozy on my toes. I have been using this hot water bottle with its cashmere cover for a few years now. Readers of HHL will have seen it many times before.


h t a B e Bubbl


Angel Messages Hello Lovelies!

For Winter & 2018 By Jennifer Cobb

As we come to the closing of 2017 ….. There is a lot going on at a soul level for you right now! So let’s take a few moments that are needed to reflect on everything so that you can get some clarity. After all it is hard to feel clear minded when you are running in so many different direction, which you have been. You are making some great strides to move forward, though there is one specific aspect that continues to have you looking back. For a few of you this is actually a good thing as I see that it is revisiting your goals and your heart center often that keeps you moving forward and this is a practice that has served you well. For the majority of you I feel this is something that we need to cut the cords with. Continue to fuel the desires and release the fear. While you often feel ready to release the baggage and move across that bridge to your desires, that one aspect continues to hold you back, and that hesitation is what has you at what seems a standstill. You are safe to release this fear and trust…. Trust that the Universe will catch you! There is so much light that surrounds your desires and dreams for yourself. Can you trust the strength of that luminous energy enough to let go of that one last aspect that weights you down? When you reach that point of no going back, when you leap with faith and trust, so too will the Universe! .

Entering into the New Year of 2018 These two cards drawn together show me that this is your year! After much reflection and retreating deep within yourself, you are ready! You will stay connected now, to your own heart. There is a new found softness as your confidence grows. The sheer act of staying connected to your own heart, helps to keep you out of the tow of ‘others’ thoughts and ego. You flow much more easily through daily circumstances, because you now truly believe that you and you alone hold the key to your desired outcome, to your happiness. Your new found trust in allowing your heart to be heard will be the guiding light for you in 2018. If at any time you feel a dis-connect, you need only hold your right hand to your heart, your left hand to solar plexus, and say “I am enough” Wishing you amazing releasing, reflecting and reaffirming during this exciting time! 31





Ingredients: 6 raw shrimp (thawed if frozen) shell and tail removed 1 large lemon 1/2 tsp. freshly ground black pepper a pinch of Himalayan sea salt 1/2 tsp. sweet paprika (you can use a hot paprika) 1/2 tsp. dry oregano 2 Tbsp. butter 2 garlic cloves diced 1/2 cup of frozen peas 4-6 fresh basil leaves shredded by hand 6 Kalamata olives (pitted) and halfed 2-3 Tbsp of extra virgin olive oil 1 cup of your favourite pasta cooked (use a large shaped pasta)


Create the Magic: Cook pasta according to package. While pasta is cooking prepare shrimp (removing tail and shell). In a small bowl squeeze the juice of half a lemon (remove any seeds), add pepper, salt, paprika and oregano, and shrimp. Stir to cover shrimp with lemon and spice mixture - set aside. Heat a skillet over high heat, lower to medium heat, add 1 tbsp of butter, add garlic and peas to melted butter. Stir to blend peas and garlic about 2 minutes. Add shrimp with lemon mixture, lower heat and cover skillet - stirring occasionally for about 3-5 minutes until shrimp is cooked, add juice of second half of lemon, remaining butter and drained cooked pasta. Stir in olives and fresh basil, drizzle with olive oil. Serve immediately. serves one.

Farm Girl Pancakes Submitted By: Julie Baumlisberger

1 1/2 cups organic all purpose flour (I usually like to do a blend of organic unbleached flour and spelt or whole wheat flour, or add some hemp seeds, etc. for extra fibre) 1 tbsp. cane sugar 1 tbsp. baking powder 1/2 tsp. Himalayan salt 1 organic egg, beaten 2 tbsp. cooking oil (I love using coconut oil for extra flavour) 1 1/2 cups milk or alternative non-dairy product 32

Create the Magic Combine flour, sugar, baking powder and salt in medium size bowl. Beat egg slightly in small bowl. Mix in oil and milk. Add to dry ingredients. Stir. A few small lumps in batter are preferable. Add more or less milk to have thicker or thinner pancakes. Drop batter by spoonful onto lightly greased hot pan. When bubbles appear and edges begin to dry, turn to brown other side. Serve hot with fruit and maple syrup or jam. Option: Add 1/2 to 1 cup of fresh fruit (chopped, if necessary) or 2 drops of Wild Orange or Cinnamon Bark essential oil



a popular French cake, sold in many Paris patisseries, and are a common French morning or afternoon snack.

Ingredients 6 1/2 tbsp. butter plus 1 1/2 tbsp. for moulds 1 2/3 Cups confectioners' (icing) sugar 1/2 Cup + 1 tbsp. cake flour plus 2 1/2 tbsp. for moulds 2/3 Cup ground almonds 1/8 tsp baking powder 6 egg whites 1 tsp vanilla extract

Create the Magic Prepare the batter one day ahead. In a saucepan melt the butter, over medium heat until brown. Once it reaches a brown hazelnut colour, immediately dip the bottom of the pan in cold water to stop the butter from getting darker. Allow to cool to lukewarm. in a large bowl mix the icing sugar, flour and ground almonds. Incorporate the baking powder ( the cake flour I used already had baking powder - so I did not add more).

Add the egg whites a little at a time to avoid lumps - stirring with a spatula. Add vanilla and the brown butter (which should be liquid and barely lukewarm). Stir to combine. Refrigerate batter for minimum 12 hours. (the recipe didn't say to cover or not cover bowl - I covered it with saran wrap). The next day prepare moulds -melt 1 1/2 tbsp. of butter, using pastry brush - butter moulds and refrigerate for 10 minutes. Letting the butter harden in moulds. Preheat oven to 410°F... when moulds have chilled , lightly dust with flour. To remove excess flour turn moulds upside down and tap lightly. Fill moulds 3/4 to the top with batter. Place in the oven and bake for 6-8 minutes until golden. Remove from oven - allow to cool slightly, before removing and placing on rack to cool completely. ~ Notes~ the recipe makes 30 -40, using mini financier moulds - 1 x 2 inch. I was not able to find moulds in this size I used moulds 2 1/2 X 4 inches and left in oven an extra 3-4 minutes - which made 8 financiers. * Much like the madeleine, the financier is a popular French cake, which are sold in many Paris patisseries, and are a common French morning or afternoon snack. This recipe from Laduree, Sucre The Recipes book 33



Decadent Chocolate Brownies ... Submitted by: Sandy O'Shea


Baked Squash and Sausage

Chocolate: • ¼ cup mini chocolate chips • 3 tablespoons almond or coconut milk • ¼ cup cacao powder • 3 tablespoons coconut oil, melted


Dry Ingredients: • 3 tablespoons arrowroot starch • ¼ cup coconut flour • ¼ teaspoon baking soda • ½ teaspoon cinnamon • pinch sea salt Wet Ingredients: • ½ cup pure maple syrup • ¼ cup olive oil • 2 eggs, whisked • ¼ cup canned pumpkin

Create the Magic: • Preheat oven to 350F. Place all of step 1 ingredients over a double boiler and melt together over low heat. • Next, place all the dry ingredients into a bowl and combine. • In a separate bowl, combine all the step 3 ingredients. Mix well, then pour into the dry mix, along with the Step 1 chocolate ingredients. Mix everything together with a hand mixer until well combined. • Pour batter into a greased 8x8 brownie pan. Bake for 25 minutes or until a toothpick inserted in the center comes out clean. Let cool before transferring to a wire rack and cut into 12 even squares.

Create the Magic:

Sweet potato squash Sausage, removed from casing Frozen Peas Garlic powder Onion powder Sea salt Ground pepper Mango chipotle seasoning (optional) Olive oil

Pre-heat oven on to 400C

Cut squash in half lengthwise. Scoop out seeds Turn squash cut side up, apply olive oil and seasoning. Brush insides of squash to ensure spices adhere well. Turn squash over and place on a prepared pan (with parchment paper). Bake for 20-30 minutes until fork tender. In the meantime, heat a skillet on medium heat. Add sausages, salt and pepper to the pan and cook until almost done. Add peas and finish cooking until sausage is done. Once squash is cooked, add sausage mix, sprinkle with goat cheese and put under broiler for a minute or two, until cheese is melted and meat is warmed. Serve with a fresh salad or with roasted vegetables or on its own for a lighter meal. 34


Disaronno Eggnog Pound Cake Ingredients 2 sticks unsalted butter 3 cups granulated sugar 6 eggs large brown eggs 3 cups cake flour 1/2 tsp nutmeg 1/2 tsp cinnamon 1 cup eggnog 2 -4 Tbsp Disaronno Powdered sugar for sprinkling

Create the Magic Grease and flour a 12 cup bunt pan. Pre-heat oven to 325°F Cut butter into cubes and cream. Add sugar gradually followed by eggs one at a time. Stir together flour, nutmeg and cinnamon. Gradually add 1 cup of flour mixture; then 1/2 cup eggnog; 1 cup of flour ,mixture; remainder of eggnog; ending with remainder of flour. Stir in vanilla and Disaronno. Pour into prepared pan and place on cookie sheet, middle rack of oven. Bake for 50-60 minutes. Allow to cool for 10 minutes in pan - then transfer onto wire rack; brush cake (top and sides) with Disaronno and let finish cooling. Sprinkle with powdered sugar and serve. tip: scrap down the sides of mixer as required. Pairs well with a glass of Disarrono. :)



Adriane’s Adventures in Art therapy Surviving the sudden loss of an Identical Twin Submitted By: Adriane Gurtner

Immersed in amniotic fluid, floating, so warm and intertwined as one…. a knowing soul connection that was cemented in the womb, as well as the shared birth experience. A field of disconnectedness like no other. A complete consciousness flowing through the amniotic sac; an experience we felt then and which grew throughout childhood. Identical twins form their identity in the womb, especially mono twins; inseminated by one sperm to one egg; divided by meiosis to become two. Two human beings with the same DNA, everything identical except for our fingerprints. We started our life there, together, as we held hands and shifted positions never leaving contact with one another. A soul split into two… a bond that most people will never experience in their lifetime. According to the Fullerton Twinloss Study, the relationship between twins has been described as “the closest and most enduring of all human relationships”. On July 27th, 1962 at 11:55 AM in the morning we came into this world. Diana and I knew each other before we even met our mother!!! Our mother did not know she was carrying twins. We were four weeks premature and despite being small we were healthy. I was Baby A and Diana was Baby B. Diana and I met each other’s needs socially, emotionally and physically. This resulted in having less interaction with other people. As an identical Twin the need for other people is not necessarily there. We had each other and even a language of our own, “Twin Talk” as I refer to it. This created many communication problems throughout my life as I always thought people automatically understood what I was thinking like Diana did; we would finish each others’ sentences. We had a sixth sense, a psychic ability and a mutual understanding of each others’ emotions. Our voices were the same as well as our mannerisms, leaving my mother or my husband sometimes wondering who they were talking too. Diana and I were referred to as “the girls” or “the Twins” as people could not tell us apart. We were always together, even when living away from our mother; they never separated us. Diana and I went to school together, shared the same friends, classroom, bedroom; and wore the same clothing. The two of us shared everything together including secrets…I was the strong Twin and I looked after Diana and protected her. As we grew up our lives changed drastically, especially when we separated and went to different universities. Alcohol and addictions reared their ugly heads. We were away from one another and the addictions, trauma and dysfunction of our family all took its toll. In June of 1992, I entered a treatment centre that changed my life forever and by the grace of God; I have managed to stay sober One day at a time living on life’s terms.

Diana did not follow me. She made several attempts at sobriety and treatment centres; however she could not stay sober. Our relationship changed drastically and was strained because of lifestyle choices. We remained close throughout it all and spoke regularly, almost every day. On January 28th, 2016 at 7:55 pm, life as I knew it changed forever. It was a cold, dark winters evening and the snow was falling heavily. My doorbell rang. Whoever it was would not go away. I hadn’t been able to get in touch with Di that day. I had tried twice to call her, and she did not answer. I felt strange and disconnected from the world all day. It was gray, and everything seemed out of focus, I felt ill and out of sorts; I sensed something was very wrong. The door bell kept ringing; I was lying on the couch in front of the fire and didn’t want to answer the door. My husband came downstairs and went to the door. I heard voices, men’s voices. I was asked to come to the door. As I came around the corner I saw two Police officers standing there, a chair and my husband. All sorts of things went through my head, my children, my mother, the car; Diana! I realized it was about her as I got closer to one of the officers. I started saying “No, no, please no” he informed me that my sister had been found deceased in her home. I went into shock; my husband brought me to the couch. I couldn’t breathe and was rocking myself in the fetal position as the words were piercing my reality and I would not accept them. My husband called my mother to deliver the tragic news, a phone call no mother is ever supposed to receive. I needed to find her, to see her, to hold her. They were wrong, they had the wrong person. She wasn’t sick, Di was so happy the day before and so full of life; this was a mistake. I had so many questions; what happened? was she in pain? why was she alone? and the worst… did she commit suicide? When we entered her home to get her clothes and some things, I lay in her bed where she had died. Her room was pristine, so was her bed. I lay there searching for her, to sense her, smell her, feel her. I couldn’t, it was like she had just vanished. To say I was insane with grief and confusion was an understatement. I had no idea how to live without her, what to do next, how to go on. The expression “the new normal” made me sick. I was so disconnected from my reality and who I was supposed to be now. It was always “us and we” never “me and I”. I had to concentrate on my family, I must persevere and go on. The end of life for the surviving twin feels like the end of our lives forever. I kept trying to find Di in the mirror, her voice on the answering machine, a phone or a video. I called her house so many times praying she would pick up and answer. I was crazy with grief, wearing her clothes, refusing to wash them because they smelt like her and a part of her was on them. I had moments where I would scream, collapse and yell at God for taking her away from me. 36


After a day at work I would sit in the parking lot in my car when everyone was gone and scream really loud. I cried everyday all the way home, the grief was so exhausting and debilitating. The feeling of being alone for first time in my life, being abandoned, vulnerable and dead inside. I started the painful journey of trying to put my life back together whatever that was supposed to look like. The hole inside of me was so vast, no drug, alcohol, food, person, place or thing; could fill it. The biological imprint of my twin sister will never leave me. Diana will always be in my body, my heartbeat, my psyche; I am clinging to the shadows of my dearest departed sister in the physical being. The haunting separation will always be there. My heart was shattered into a million pieces. I thought that I would die suddenly in my sleep as well. It was hard to accept as I was never allowed to see her at the funeral home. The pathologist advised the funeral director and my mother that I should not see her because of the autopsy. I had a casket and a piece of white lace to hold on to. Diana’s funeral was a blur. I did her eulogy with the help of my daughters standing on either side of me. The day after the funeral I went back to work. I worked for the next 7 months and then I crashed. I had a nervous breakdown and was hospitalized. They sedated me and tried to talk to me, I couldn’t relate to anyone and I felt very misunderstood.

writing. Painting brought me comfort and I felt like I was connecting with Di on some level. She was the creative one, the one with artistic ability. I didn’t know how to create art, it just appeared to me. I believe my painting saved my life as it was the only avenue I felt helpful in expressing my feelings. I discovered Alcohol inks and loved the way they moved and the vibrant colours they produced. I began to paint Di’s life in Heaven, what it must be like to be there. I painted our memories together and special places we went together. Di loved stars, Mermaids and fantasy creatures, dragons and Angels. I set up a table to paint beside her memorial where her Urn is. She is beside me always when I am painting. I am awoken in the middle of the night and called to paint, Angels usually appear.

While in the hospital I began to colour in coloring books and then started painting. My husband kept bringing art supplies. I started to paint my feelings, Di’s feelings, her world and what life must be like in Heaven. It has been the longest year and I was hospitalized three times. Throughout it all, I kept painting and

I started posting my journey of grief on Facebook and set up a page for Twinless twins. People began commenting on my art and wanted to buy it. I started sending pieces to people as gifts when they lost someone, or a painting triggered something inside of them that made them remember their departed loved one. I shared this journey of grief and called it Adriane’s Adventures in Art Therapy, to help people during the grief process. Everyone grieves differently, and the process is different for everyone. I realized that people do not want to talk about death or grieving for many reasons. My art allowed me to do that along with a grief counsellor, my family and other twinless twins. It is a safe place where I feel solace and comfort.



After 11 months, I had my first Art Show. It was an overwhelming success. The art show was in honour of Diana. It was bitter sweet; I wanted to cry so many times however I knew she was there with me. The process of recovery and healing may take longer for the surviving twin than other family members, who may become impatient with the lingering all-encompassing grief. The remaining twin has profound issues to sort through and needs specific therapy. I found mine through Art. Art therapy is a wonderful way of expressing ourselves and processing our emotions after any loss or severe trauma. It is a wonderful creative outlet on many levels, especially on the insurmountable days and nights. The strokes of a paint brush take over where words cannot be expressed. On April 27th, 2016 three months later, the Coroner called us. He informed us that Diana had died of a Grand Mal seizure in her sleep. She rolled over and suffocated in her sleep, he ruled it as accidental. The disease of alcoholism and trauma has stolen many lives. It is not about being strong, it is about acceptance, surrender and living life on life’s terms. Diana, I love you more than you could ever know, until we meet again my love- the other half of me. I believe the soul and spirit carry on, there is so much grief because there was so much love. I will keep painting your life, hopes and dreams...

"I wrote your name in the sky, But the wind blew it away. I wrote your name in the sand, But the waves washed it away. I wrote your name in my heart And forever it shall stay."

To see more of Adriane’s beautiful art work you can connect with her via FB: Link in resources.

~Jessica Blake 38

“Do something every day that is loving toward your body and gives you the opportunity to enjoy the sensations of your body.” Golda Poretsky



RESILIENTISTA GUEST CONTRIBUTORS Vesna Rosales Owner Coco Beauty Bar Coco Beauty Bar began as a nail salon (inherited), but in the past 3 years has evolved to be more than that. The emphasis is on skin care, microblading and lash extensions. Vesna wants women who come to Coco Beauty Bar to relax and feel at home. She is on a mission to help women to feel good about themselves both inside and outside.

INSTA: @cocobeautybar

Kimberley Ross Rodan + Fields Independent Consultant Through her considerable non-profit work, Kimberley has been awarded the Outstanding Volunteer Achievement Award from the Government of Canada, was The Hero of the Month in Snapd Newmarket, May 2016, and is now a Core Founder of the Positive People Army. Through Rodan + Fields, she helps empower women and men, and build their confidence! Kimberley believes that making a real difference and helping so many people is a gift!

FB: @kimberleyross.rodanandfields

Jewel Power Make-up Artist, Fashion Stylist, Brand Ambassdor Jewel Power is a Toronto Freelance Published Makeup Artist, Fashion Stylist, Brand Ambassador, Blogger and Youtuber. She inspires her clients to look and feel their best and shows them the Power to Be Beautiful! She founded the Be Beautiful Community and The Power to Be Beautiful, growing global communities of women to inspire, educate and connect. Jewel is the owner of StyledLady4Ever since 2013.

INSTA: @styledlady4ever

Do you write on topics to help women live their best life? We want to hear from you. note - Guest Contributor in the subject line: RESILIENTISTA.COM | WINTER 2018



Connect with the contributor team

Debra Jones

Julie Baumlisberger

Author, Speaker, Reiki Master

Reiki Master Practitioner & Teacher

FB: @DebraJonesNaturalHealing

FB: @ReikiFarmGirl

Maggie Chilton Hormone & Sleep Specialist INSTA: @maggiechilton_rhn

Michelle Montoro

Jennifer Cobb Reikii Master, Medium, Reflexologist INSTA: @JenniferCobbHealing

Michelle Peña

Lifestyle Blogger

Self-Love and Relationship Coach

FB: @shelbeeontheedge

INSTA: @livtruwithmichellepena

Sandy O'Shea Holistic Nutritionist INSTA: @sswellnessinc

Susan Sommers Author, Speaker, Walking Coach INSTA: @fitseventy

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Resources Page 10 :What Real Women are Wearing Classic Style by Lisa Insta: @Classicstylebylisa

Natty Gal Insta: @NattyGal Sweate - IDLF for Uniqlo; Jeans - Gap; Boots- Munro Lexi; Handbag-Longchamp Roseau; Necklace - Target;Coat- Talbot's

Nifty50Fabulous Insta: @nifty50fabulous Gloves-Warmen Women's Touchscreen Texting Leather Glove Amazon Coat-Kensie Leopard Spot Coat Nordstrom Scarf-A New Day Women's Cold Weather Faux Fur Scarf Target

Page 11 : What Real Women are Wearing: Suzy Turner in Portugal Insta: @suzyturner Socks: Perilla; Pyjamas:H&M; Cardigan - Primark

Ava Grace's Closet Insta: @avagracescloset LYNDA TURTLENECK by LNBF (Leave Nothing But Footprints)

Chic Everywhere Insta: @chic_everywhere Trench - JW Anderson for Uniqlo; Boots Everlane Boss Boot; Bag: Eleven Thirty Designs

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Page 24 : Banish Winter Blues Meditation


Page 33 : Ladurée, Sucre The Recipe Book Page 31 : Open Up & Inspire Adriane Gurtner FB: @adriane.gurtner.39



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