Live Love and Eat Heal t h | Wellbeing| Nutrition
LOVE IS......
ISSUE 96 FEBRUARY 2024/ ISSN 2689-7741
LET’S TALK ABOUT SHAME
Cozy Up This Winter with 8 At-Home Self-Care Ideas
Menopause: It is so much more than just hot flashes Three words that can change the course of your life Having the Self-Esteem to be lazy means I’ll have more money. What??
The Big six lifts: Foundations of strength training
Feel Better Now
Embracing the Art of Self-Love: A Journey to Your Best Self
LIVE LOVE AND EAT
WHAT IS INSIDE ISSUE 96
03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 12 LOVE IS...... 13 LET’S TALK ABOUT SHAME 22 COZY UP THIS WINTER WITH 8 AT-HOME SELF-CARE IDEAS
31 EXCLUSIVE! THREE WORDS THAT CAN CHANGE THE COURSE OF YOUR LIFE
26
34 HAVING THE SELF-ESTEEM TO BE LAZY MEANS I’LL HAVE MORE MONEY. WHAT??
38 MENOPAUSE: IT IS SO MUCH MORE THAN JUST HOT FLASHES
THE BIG SIX LIFTS: FOUNDATIONS OF STRENGTH TRAINING
43 EMBRACING THE ART OF SELF-
LOVE: A JOURNEY TO YOUR BEST SELF
45 FEEL BETTER NOW
EDITOR’S NOTE
NEW STORIES, NEW WRITERS
Welcome to the February edition of our magazine, where love, warmth, and inspiration take center stage. As we navigate through the second month of the year, our pages are adorned with stories that celebrate connection, passion, and the beauty of shared moments. For those seeking a dose of self-love and care, our "Health and Wellness’’ section offers expert advice on nurturing your mind, body, and soul. Discover tips for creating a calming sanctuary at home, embracing mindful practices, and incorporating small acts of self-love into your daily routine. We bring you a variety of Valentine's recipes, that are healthy and easy to make. As we immerse ourselves in the spirit of February, let this issue be a source of inspiration, joy, and reflection. Whether you're curled up with a cup of tea or exploring our pages on the go, we hope the stories within these covers add a touch of magic to your month. Thank you for being a part of our journey. Happy reading!
Otto e n i d a Bern
Bernadine Otto
Editor-in-Chief
CONTACT US 4497 Wyndtree Drive West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com
Our Team
4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com
Bernadine Otto
Jace Jacobs
Managing Editor Weight loss coach
Author/Happy Mindset Poet
Judy Brown
Victoria Kleinsman
Health and Wellness coach
Food Freedom Body Love Coach
Kim Klein
Dr. Danielle Litoff
Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author.
Doctor of Physical Therapy and Health Coach
Sherry Parks
Ingrid Harm-Ernandes
Money Mindset Coach
Pelvic physical therapist/Author
Copyright © 2024 Bernadine Otto. All rights reserved. Published by Live Love and Eat
VALENTINE’S DAY Valentine’s Day is a celebration of love and friendship. Valentine’s Day is on the 14th of February.
GROUNDHOG DAY Groundhog Day is midway between the winter solstice and the vernal equinox. The tradition goes that this day is used to help determine how many weeks of winter might be left.
SUPER BOWL DAY The Super Bowl is the season-final championship game of the National Football League (NFL) in the United States of America. The Super Bowl is on the 11 of February.
BE OUR I R C Y S B R U O S Y F COPY L ED R A YEPRINT YEARLY $45
Live Your Best Life With
Live Love and Eat
WAYS TO PRACTICE SELF-LOVE
Take the time to dress up even if you are spending the holiday alone
Have a Valentine’s Day Bonfire
Put Up a Valentine’s Day Tree
Ways to celebrate Valentine's Day Treat yourself to a spa or a long bubble bath.
Watch a romantic movie with your loved ones
Make a homemade card for someone or you're loved one
Practise Self-Care and
Take a bubble bath
Love Yourself
Self Love
HEALTH AND WELLNESS TIPS Nurturing Your Well-Being: A Guide to Self-Love and Wellness
Prioritize Sleep: Ensure you get sufficient and quality sleep. A well-rested body and mind are better equipped to handle daily challenges. Mindful Nutrition: Nourish your body with whole, nutritious foods. Pay attention to how different foods make you feel, and indulge in treats in moderation. Stay Hydrated: Water is essential for overall well-being. Keep yourself hydrated throughout the day for improved energy levels and skin health. Move Your Body: Engage in physical activities that you enjoy. Whether it's a brisk walk, yoga, or dancing, movement is a powerful way to show love to your body. Practice Gratitude: Cultivate a daily gratitude practice. Reflecting on the positive aspects of your life fosters a sense of contentment and self-love. Mindful Breathing: Incorporate moments of mindful breathing into your day. Deep, intentional breaths help reduce stress and promote a sense of calm. Set Boundaries: Establish clear boundaries in your personal and professional life. Learn to say no to commitments that don't align with your well-being. Unplug Regularly: Take breaks from screens and social media. Disconnecting allows you to be present, reduces comparison, and promotes mental clarity.
Pamper Yourself Treat yourself to small acts of self-care. Whether it's a bubble bath, a good book, or a favorite hobby, make time for activities that bring you joy. Cultivate Positive Relationships: Surround yourself with supportive and uplifting individuals. Healthy relationships contribute significantly to your overall well-being. Set Realistic Goals: Break down larger goals into achievable steps. Celebrate your victories, no matter how small, and be kind to yourself on the journey. Practice Self-Compassion: Replace self-criticism with self-compassion. Treat yourself with the same kindness and understanding you would offer a friend. Embrace Alone Time: Find comfort in spending time alone. It's an opportunity for selfreflection, relaxation, and doing activities that bring you joy. Seek Professional Support: Don't hesitate to reach out to therapists or counselors if needed. Seeking professional support is a powerful act of self-love. Remember, self-love is an ongoing journey, and it's unique to each individual. Embrace practices that resonate with you, and be patient and compassionate with yourself along the way.
LOVE IS..... Written By Judy Brown
Love is creative Love is boundless Love is hard Love is easy Love is you Love is me Love takes root Love holds on Love is colorful Love is vibrant Love leads Love follows Love is patient Love beckons Love waits Love hurts Love soothes Love is spirit filled Love is gentle Love grows Love is loud Love is silent Love is bountiful Love never ends Love is the purpose Love is so many things. Wishing you a love filled year!
Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, and guided meditations for groups. She has a blog and several published works. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/
Let’s Talk About Shame
WRITTEN BY VICTORIA KLEINSMAN
If you’re a perfectionist or identify as someone who feels they must get everything right, then this article is definitely for you… In dysfunctional families, a thread of shame often runs through the family, operating out of our awareness. We have a core of shame, and we do everything in our power to avoid experiencing it. Instead, we try to be ‘good’ and perfect, convincing ourselves that everything is ‘great’ because the experience of feeling shame is so painful. Shame keeps us silent, sick, and separate.
Perfectionism Those of us who try to get things perfect are actually the ones with the most shame because we are desperately trying to get away from it. ‘’Shame and perfectionism are two sides of the same coin’’. – Brene Brown Shame keeps us silent, sick, and separate. It keeps us silent because we fear ‘looking stupid’ or judgment from others. It keeps us sick because our physical body is a manifestation of our inner emotional world. Where is shame keeping you sick? (e.g., having an eating disorder, IBS, skin rashes, etc.). It keeps us separate because we fear not being good enough at our core. Allowing ourselves to stay separate and often people-pleasing protects us from being rejected and reinforces the shame we feel.
What Is Shame? According to Daring Greatly by Brené Brown, shame is the fear of not being worthy of connection and belonging. It is the fear that you are not enough and will be rejected for your weaknesses. It overtakes the prefrontal cortex and initiates your fight or flight response. Instead of being able to think critically or analyze the legitimacy of a threat, you are thrust into survival mode. Once the shame cycle begins, you really only have three options: fight, freeze, or run. In terms of human behavior, this might look like aggression, numbing, or people-pleasing. Being in this type of survival mode prevents you from connecting meaningfully with yourself and others, which impedes your ability to live wholeheartedly.
Categories of Shame Brené Brown’s shame research identified 12 categories that fall under three core themes of shame.
Body Image and Health
Mental and physical health: Fear of not having a fit enough body, not being strong enough, not being smart enough, and so on. Addiction: Fear of never feeling happy enough, alive enough, or peaceful enough. Sex: Fear of unworthiness or fear of being ugly. Aging: Fear of no longer being loved and admired for looks or fear of mental deterioration. Appearance and body image: Fear of not having the right weight, the right make-up, clothes, and so on.
Relationships Motherhood or Fatherhood: Fear of being unprepared or unable to identify with the role of mother or father. Parenting: Fear of not being a good enough parent, not nurturing enough, or not respectable enough. Family: Fear of judgment, fear of loss, fear of not being stable enough, and so on. Surviving trauma: Fear of not being safe, not being worthy of love, or not being connected enough. Religion: Fear of not being a good enough person or fear of punishment. Social Status Money and work: Fear of not having enough money, being criticized in front of coworkers, having to file for unemployment, and so on. Being stereotyped or labeled: Fear of not being fully seen or fear of judgment. Where Does Shame Come From? Chronic shame comes from growing up in a family where we were not seen, where we didn’t get our needs met, and where we were not validated. This happens for many reasons. The most common reason is that we are attending to our parent’s needs instead of them attending to ours. This occurs if we have a mother who has a lot of her own wounds, commonly described as a narcissistic mother where it’s all about the mother instead of attending to the child’s needs. It looks like the child is the mother’s best friend, her confidant, making her feel better about herself, and minimizing our needs. Just being there to be like a best friend to our mother crosses the mother-child dynamic, and when the child is in childhood, this is not appropriate. That’s never meant to be the role of a child. Mirroring Shame arises relationally, meaning that as children, one of our key needs is to be mirrored. We first know ourselves through our parents knowing us. Our parents give us language to describe ourselves, and they reflect that back to us. That is how we come to know that we are good enough. Example: As a toddler, we played in a puddle, having a great time splashing around, jumping up and down, and enjoying ourselves. Our mother will mirror us by looking into our eyes and laughing with us, enjoying seeing us enjoying ourselves in the puddle. She will laugh too and delight in us. Our brain isn’t fully developed yet, but we see and feel that on a nervous system level. We feel the delight and pick up all these signs of safety and joy coming from her as she sees us playing. The mirroring is that ‘I am lovable. I am ok. She sees me. She sees me in my play.’ The Dad or Grandparents also do this mirroring.
There is a constant dance of children seeking their parents out, and the parents respond. Often this is nonverbal; the laughing with, the looking into their eyes, the voice that says ‘Wow, I see that you’re having so much fun isn’t that wonderful, look at you!’ They participate in jumping in the puddle. There are multiple interactions throughout each day where the child learns, ‘I am lovable, I am safe, I am validated!’ Words can contribute to this, but primarily it’s the body language and how the parent feels about what the child is doing that really matters. This is going on all of the time, and much of this is unconscious from the parent.
When we don’t get enough mirroring and when we are not seen for who we are and validated for who we are, we might be told the message of ‘You’re too much. You have too many big emotions. You overwhelm me. You need to put your emotions away so that you can attend to me.’ We end up with a sense of shame. We can’t speak this obviously because this starts to happen around the first to the second year of life. We can’t precisely decode this as adults; we might not have words for this, but when we are not met in our needs, when we are not validated, when no one delights in us, we end up with a feeling of chronic shame.
If a parent is mentally unwell, very depressed, very physically exhausted, or there is addiction in the household, or the parents are emotionally unavailable, it’s common that we develop a sense of shame. Rupture and repair Rupture and repair play a pivotal role in preventing the onset of chronic shame. We understand that our parents cannot be perfect, so when a parent displays anger, for instance, and raises their voice, young children often internalize it as, ‘Oh, it’s something about me. I am bad,’ if the parent doesn’t apologize and repair afterward. Children naturally have a self-centered view, thinking everything revolves around them, and they sometimes attribute a parent’s behavior to being their fault.
When parents acknowledge their mistakes and say, ‘This is my fault. I was feeling stressed, and my reaction must have been scary for you. I’m sorry,’ they effectively take back the shame from their children. Chronic shame develops when a child’s needs consistently go unmet. If, as children, we were left alone with our emotions without proper attention or support, leading to no space for expressing big emotions, we might develop a sense of ‘I am bad for having these emotions.’ Similarly, if our parents attempted to dismiss our ‘negative emotions’ by saying things like, ‘Big girls don’t cry. Your sadness makes me sad. Smile, it’s not that bad,’ instead of creating room for all our emotions and reassuring us that it’s okay to feel this way, we begin to feel bad and wrong for having these feelings. Shame is a heavy feeling Discussing shame is challenging because it involves addressing the painful areas where we feel insufficient. Striving for perfection, insisting on getting everything ‘right,’ avoiding any mistakes, seeing problems as monumental, and engaging in people-pleasing behaviors often signal the presence of chronic shame. When we dig to the root of external ‘problems,’ it often reveals a core belief: ‘I am unlovable. I can’t get anything right. I am unlovable. I suck. This is all my fault. ’At its core, it boils down to the pervasive sense of ‘I am not good enough.’
Shame Triggers Shame triggers are topics that evoke emotional responses based on your insecurities. These triggers are often the result of your upbringing and can elicit one of three negative responses: Silence: You say nothing and internalize your feelings. This leads to disconnection as you shut yourself off emotionally. Complacency: You people-please and overcompensate to pretend that nothing’s wrong. This causes disappointment as you succumb to the pressures of others. Aggression: You lash out and, often, shame other people in retaliation. This perpetuates and exacerbates shame culture. For example, if you feel insecure about your body, and someone makes an off-hand comment about someone’s weight, you may feel an emotional response to their comment, leading you to do one of the following: You walk away and dive into your work. When people ask you what’s wrong, you say nothing. (Silence) You overcompensate by also making fun of the person your colleague was talking about. Later, you feel disappointed for commenting on someone else’s weight. (Complacency) You tell your colleague to back off, then comment on their appearance. Your colleague feels shamed and takes it out on someone else. (Aggression) These triggers are often developed in childhood but carry on into adulthood. For example, if you were raised to believe that laziness is unacceptable, you may view taking breaks or getting sick as unacceptable because they keep you from working. This may cause you to make unhealthy decisions and overwork yourself to avoid your shame.
Shame Prevents You From Developing Worthiness Worthiness is the conviction that you are good enough as you are. According to The Gifts of Imperfection, worthiness is underpinned by four key principles: Accepting yourself unconditionally. You don’t need to hit a milestone to become worthy—for example, losing a certain amount of weight. You’re enough right now. Rejecting the idea that to be “enough,” you need to adhere to societal norms or the expectations of others. You’re worthy as you are, regardless of what anyone else thinks. Abandoning the idea that you need to work for your worthiness. You don’t need to prove yourself to be “enough.” Your worth is based on who you are, not what you do. Believing that you’re worthy of love and belonging. If you don’t, you won’t be able to truly experience these emotions. The greatest barrier to developing worthiness is shame. Shame prevents worthiness from growing because it tells you that you’ll never be good enough. It encourages you to reject and hide the parts of yourself that you think other people will dislike. It also convinces you that if you do reveal your flaws and struggles, they’ll come to define you. People will focus on your bad parts and ignore everything good about you. The experience of shame, signaling that something is wrong with us, is profoundly physical—a visceral and distressing sensation. We instinctively try to escape this discomfort by overloading ourselves with tasks, seeking external validation, and attempting to meet unrealistic expectations. In childhood, shame acted as a danger signal, indicating a break in connection, potential violence, abuse, or unmet needs. Acknowledging this historical context helps us recognize that the current sense of shame is part of an old story—one that doesn’t reflect our present reality. It’s crucial to internalize the understanding that the shame voice does not speak the truth.
The Solution to Shame A huge part of breaking down our shame is letting others in. Sharing how we feel and shining a light on the parts of us we feel shameful about. We need the courage to be vulnerable and stay open as we share and practice receiving empathy and love from others. Acknowledge your shame and what causes it. Recognizing your shame and its causes will allow you to separate from your negative thoughts and emotions before they can cause you to experience fear, react with blame, and become disconnected from yourself and others. Acknowledging your shame will enable you to practice courage, compassion, and connection. Develop critical awareness of shame. Critical awareness is an understanding of why we deem certain identities as shameful, how shame around these identities impacts society, who’s most affected by the shame of identities, and who benefits the most from them. (“Who is benefitting from me feeling this way?”) To develop critical awareness about shame, think of an identity that makes you feel ashamed. Which components of this shameful identity contradict society’s or your inner circle’s expectations? Then, think of the ideal you feel like you’re supposed to be living up to instead, and consider its impact on society at large: Who suffers because of this ideal’s existence, and who profits from it? Learn to talk about shame and connect with others. We connect with others by sharing experiences and establishing mutual support. This is crucial to combating shame because it facilitates the empathy element of connection, which helps you put courage and compassion into action. Further, once you learn how to express your own shame and ask for support, you’ll be better equipped to listen to others and support them. If you’d like support as you understand and navigate your shame, especially around your body and your relationship with food then reach out to me. You’re not alone.
Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food and their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcast platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg
C OZ Y UP T HI S WI NT E R WI T H 8 AT - HOME S E L F - C AR E I DE AS
Wri tten By Kent Reason
From frigid temperatures to severe snowfall and icy roads, the winter months are known for less-than-ideal weather for going outside. Just because you’re snowed in doesn’t mean you can’t have a relaxing day of self-care to recharge your mind, body, and spirit. Here are eight ideas for at-home self-care this winter season. Practice Mindfulness Meditation Mindfulness meditation is a simple yet powerful way to reduce stress and calm your mind. To do it, you simply need to set aside 10-15 minutes each day to sit quietly and focus on your breathing. Pay attention to each inhale and exhale. If you notice your mind begin to wander, bring your attention back to your breath. You may soon notice the fleeting nature of thoughts, whether they be negative or positive. Starting a regular meditation practice can boost your mood, improve sleep, and increase your sense of well-being.
Eat a Nutritious Meal Eating healthy is not always easy or convenient, but there’s nothing more nourishing to your body and mind on a cold winter day than a warm home-cooked meal. You can try a new recipe packed with immune system-boosting foods like garlic, ginger, and spinach. Try eating mindfully and slowly, savoring each bite and focusing on the flavors and textures. Studies show that eating slower has positive health effects and can promote better digestion as well as a fuller sensation.
Take a Nap From physical rejuvenation to reducing the risk of developing some mental health disorders, the health benefits of plentiful sleep are widely known. If you find yourself barricaded in your house this winter season, taking a nap can be a powerful restorative tool that will increase your mood, energy, and level of focus. To avoid oversleeping, you can set an alarm for 30 minutes and wake up rejuvenated and ready to tackle the rest of your day. Read a Book Curling up with a good book on a cold day is a simple pleasure that will transport you to another world, reduce anxiety levels, improve sleep, and spark your creative juices. Challenging yourself by reading books outside of your usual go-to genres will also lead to discovering new topics of interest and seeing things from new perspectives. Studies show that reading can help reduce the risk of mental decline and dementia later in life. Have a Spa Day at Home Even if it’s too cold to get in your car and drive to your favorite spa, it doesn’t mean you can’t treat yourself to a relaxing spa day in the comfort of your home. Light some candles to set the mood and draw a warm bath scented with essential oils like lavender or eucalyptus for a soothing soak. Exfoliate and moisturize your skin with lotions and creams, or put on a hydrating face mask with cucumber slices over your eyes. You’ll be surprised at how effective an at-home spa day can be at melting your stress away.
Get In a Cozy Outfit and Watch a Movie
Write in a Journal
There’s nothing like slipping into a comfortable, cozy outfit to make you feel warm and pampered on a winter day. Get in your favorite oversized sweater and fuzzy socks, make a hot beverage, and relax with your favorite movie.
Set aside some time to turn off all digital distractions and do some journaling. Writing in a notebook can help you process your thoughts and emotions and can assist in releasing inner tensions. Don’t worry about perfect grammar and organization, simply write down your dreams, fears, experiences, or observations and express yourself as openly and honestly as you can. Later, you can look back on past journal entries and reflect on your personal growth.
Spend Time With Your Pet Bonding with your dog, cat, or other type of furry friend is a stress-relieving activity known to help reduce blood pressure and increase levels of the feel-good hormone oxytocin, which can stave off feelings of loneliness and depression. Snuggling up with your pet or brushing them can calm you both.
Self-care during the winter months will help you feel refreshed and restored even if you can’t bear to go outside. When you slow down and savor the simple pleasures in life, you’ll notice a marked increase in mood over time.
Kent Reason is an editor and content specialist with Ohio Recovery Center, a substance use treatment center located in Van Wert, OH. ORC offers an array of services for addiction and mental health, including multiple levels of care and evidence-based treatment options.
Menopause: It is so much more than just hot flashes” Written By Ingrid Harm-Ernandes Just because we get older does not mean we no longer are able to do things we have been doing all of our lives. However, what women often hear is that “it is just part of aging”, “you will get used to it”, or “just stop doing the things you used to do”. These comments are particularly prevalent in the perimenopause and menopause years. In actuality, it is not true that women should just live with symptoms of menopause, or stop doing the things they love. It is a matter of changing gears, getting the right advice, and getting the right medical intervention if you need it.
The terms perimenopause and menopause can be confusing because they have been poorly defined and poorly addressed in the past. It has been “just something to live with and complain about”. Let’s look at the simplified definition of both peri-menopause and menopause and then look a little deeper at what it really means. This has been the definition of perimenopause in the past: “A time around menopause when your ovaries stop working. It may cause symptoms. It doesn’t need treatment but some treatments can lessen symptoms. Hormones and anti-depressants may help”. Wow - that is one way to tell millions of women that that phase of their lives is unimportant and does not need attention.
Menopause is defined as: “Twelve months following your last menstrual period. The average age in the United States is 51 years old. Symptoms include hot flashes and vaginal dryness. There may be sleep disturbances and anxiety. Treatments focus on symptomatic relief”. Again, this is a severe oversimplification of this entire phase of life for millions. Let’s look at things more in-depth. Perimenopause usually begins somewhere between 40-44 for most women. But it can start in the 30’s and can be triggered by surgery, injuries, smoking, and medication. Menstrual flow can become erratic and symptoms such as hot flashes, fatigue, brain fog, changes in vaginal and vulvar tissues, and sexual changes can occur. There can be under and over-production of hormones causing widely shifting symptoms.
Menopause is indeed marked by the 12 months after the last menstrual cycle but actually starts with perimenopause and continues over many years well past the “date” of menopause. The average “date” of menopause can occur between 45-55 years of age. For some women symptoms completely disappear after 5-7 years for others it continues for years longer. Symptoms also include hot flashes, fatigue, brain fog and change in pelvic floor function, changes in vaginal and vulvar tissue, and changes in sexual function. The body’s hormone production has declined overall in this phase and does not fluctuate as they do in perimenopause. Symptoms can start and stop gradually or they can be quite abrupt. Symptoms can be extremely varied. Every woman is different.
The typical symptoms that you will hear on social media are hot flashes and dry tissues. The symptoms of menopause are much more varied and should not be ignored. These symptoms can be treated and there is no need to suffer with the symptoms. The symptoms should also be investigated thoroughly to make certain that they should be solely attributed to menopause alone. Symptoms include headaches/migraines, urinary and fecal incontinence, joint pain, painful sex, sleep issues, weight gain, loss of strength, osteoporosis (bone loss), anxiety, depression, heart palpitations, skin and hair changes, and irritability. As women approach their early 40 these changes may slowly begin to occur. A discussion with a medical practitioner should begin early. Some possible remedies can include: simple lifestyle changes, a referral to pelvic physical therapy, referral to a nutritionist, beginning a new exercise routine, self-care, and if changes are not seen, a discussion of hormone therapy can occur. Combined perimenopause and menopause can span decades and symptoms are not just minor for many.
More recently a new term has been used to describe many of the symptoms that occur during perimenopause and menopause. Genitourinary Syndrome of Menopause (GSM) is a term used to define symptoms that occur in menopause including impaired sexual function, impaired health, and a variety of urinary symptoms. The urinary symptoms include incontinence, urgency, and recurrent urinary tract infections. GSM replaces the term Vaginal Atrophy. Vaginal atrophy is a completely inaccurate and outdated term and has a negative connotation. Studies show that symptoms that are associated with GSM occur in approximately 27% to 84 % of postmenopausal women! Despite such a high percentage of people suffering from these symptoms, only a minority of patients seek help or are even offered treatment by their healthcare providers! Menopause does not only impact the individuals who are suffering with it. They also have a negative impact on intimacy for their partners. Urinary incontinence and urgency can be treated very effectively by pelvic floor rehab. Simple exercises and changes in lifestyle can significantly improve and eliminate symptoms. Running to the bathroom for fear of losing urine does not have to occur. With a better functioning pelvic floor and a better understanding of how the bladder and brain interact with each other, an individual can get control over their bladder (instead of their bladder controlling them). A physical therapist can educate the patient in performing exercises and activities correctly, instructing the patient in urgency techniques, and changing things like diet, fluid intake, and stress response. In my book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms” many of these techniques are described so that you begin to help yourself immediately. If dry tissues and pain with intercourse are a concern, the pelvic physical therapist will instruct the patient in using proper moisturizers for the pelvic floor, instruct the patient how to use tools to gently stretch the pelvic floor if needed, and teach the patient how to achieve good pelvic floor relaxation. The partner may come into the treatment, if the patient consents, to help with the entire process. The physical therapist will educate the patient on how the whole body is integrated. Some patients discover that issues with hip and or back pain may make intercourse more painful or difficult to enjoy. Treatments may include entire core work as a result.
The entire pelvic physical therapy program is designed for one individual patient at a time. What works for one patient may not be beneficial for another. The pelvic therapist will often advise the patient to reach out to other practitioners like acupuncture, sex therapy, and nutrition if it appears that this will help the patient navigate menopause better.
Someone going through menopause should be in good communication with their practitioner. There are so many symptoms that are attributed to menopause, as described before, but if symptoms do not improve with treatment, then further investigation should be done. For some people, hormonal treatment is needed. Often times someone can be using topical estrogen, as an example, while they are learning to improve the health of their pelvic floor with a pelvic physical therapist. Sometimes a cardiologist is necessary to rule out any cardiac diseases. Severe fatigue or brain fog can be signs of menopause but other conditions can cause these same symptoms. This is why it is important to pay attention to symptoms and seek the appropriate treatment. We can now see that menopause is a time period of life that can span decades and affect us all in different ways. Some may have minor symptoms and others may have severe symptoms. Symptoms can vary from day to day or year to year. It is much more complex than originally thought but also very treatable. No one should have to “live through” or “put up” with their symptoms. If symptoms are addressed and treated properly, this time of life can actually be quite exciting and fulfilling. Most women feel more assured of themselves by the time menopause comes along. They have achieved many things and still have so much more to offer. It should not be a time of life when one is put up on a shelf somewhere and forgotten. Everyone needs to talk about menopause, get their providers to recognize menopause, and also treat it when necessary. It should be another beautiful phase of life that we can enjoy and where we can flourish.
Ingrid Harm-Ernandes is a pelvic physical therapist. She was the Co-Director and a mentor for the Duke Women’s Health Physical Therapy Residency Program, a mentor for new pelvic PTs, and participated in PFDN research projects. She is board-certified in Women’s Health (WCS) and Pelvic floor Biofeedback and served on committees for both the APTA and AUGS. She enjoys presenting the importance of recognizing and assessing the pelvic musculoskeletal system. She published “Assessment of the Pelvic Floor and Associated Musculoskeletal System”, in the FPMRS journal in December 2021. In 2021 she published her book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. She has been a guest on national and international podcasts and webinars and is “The Pelvic Detective on YouTube. Her goal is to provide individuals with the knowledge they need to get proper pelvic care and for everyone to realize that pelvic conditions are common but not normal. https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/ https://www.facebook.com/ingrid.harmernandes.71/
THREE WORDS THAT CAN CHANGE THE COURSE OF YOUR LIFE
WRITTEN BY KIM KLEIN
One rainy afternoon I was reading an interview with Melissa McCarthy in People Magazine. In the interview, she talked about the three little words that changed the course of her life. She talked about the unwavering support she received from her parents while growing up. The part that really got me was the reaction she got from her parents when she told them she wanted to become a comedian. Instead of putting a damper on her dreams with discouraging words about how impossible that might be, or the impracticality of such a career choice, her parents instead responded with a profound, ‘Well, if you work really hard, you’ve got as good a chance as anybody else. So, why not you?’ “Why not you?" This simple yet empowering phrase, as McCarthy describes it, was an "unbelievably great sentiment to give to a kid." Melissa was very fortunate to have parents who supported her dreams. When others believe in us, it’s easier to believe in ourselves. And if we didn’t have that support, then now is the time to give it to ourselves.
"Why not me" is about realizing that we have more potential than we think. It's facing challenges, fear, and hesitation, and recognizing our true abilities despite any doubts. It’s breaking through that inner glass ceiling that we have installed in our minds - the one that keeps us limited in our thinking.
Unlike the traditional glass ceiling, the inner glass ceiling is self-imposed. It is a powerful and restrictive combination of fear and self-sabotage that creates a limited mindset that undermines our ability to rise to our full potential. This inner glass ceiling can be put in place by our own fears and insecurities, or by others that have led us to believe that what we dream about is out of our reach - not meant for us - too hard - too ridiculous and silly to even entertain. Can you relate to this? Personally, I love writing and have done it most of my life. But when it came down to sharing my writing with others or writing a book, well, that was another thing. All you have to do is walk through a Barnes and Noble bookstore and see the thousands of books that line the shelves - and that old self-doubt creeps in. You can either feel intimidated, that you’re not good enough, or, you can be inspired and think, “If they could do it, why not me?” In those moments, McCarthy's parents' question resonates. "Why not you? Yeah, why not me?? Why not me is all about acknowledging and believing that there is far more possible than what we unintentionally limit ourselves by. It's a call to action, which encourages us to go for it - to work hard and realize our dreams. It's not about entitlement but about recognizing the potential within and understanding that with dedication, hard work, desire, a sense of self-worth, and a willingness to believe, whatever we want to achieve is within our reach. So, the next time you find yourself hesitating or doubting your abilities, ask yourself, "Why not me?" Borrow the mindset that helped propel Melissa McCarthy to comedic stardom and countless others to achieve their dreams. The possibilities are endless, and the journey begins with believing in yourself. WHY NOT YOU?
Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. She is the founder of Kim Klein Life Coaching and Wabi-Sabi Women and is the author of Damn, the Pusherman ~ Sugar, The Legal Drug that is Keeping You Sick and Fat, and Nine Degrees North, a young adult fiction novel. https://kimkleincoaching.com/ https://www.facebook.com/groups/wabisabiwomen https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com
HAVING THE SELF-ESTEEM TO BE LAZY MEANS I'LL HAVE MORE MONEY. WHAT??
Written By Sherry Parks I was recently reading the book called Money Is My Friend by Phil Laut. I’m not sure how this book came to be in my stack of books to read, but it was there, so I picked it up. Immediately was a little skeptical about whether it was a book that I wanted to read. I noticed that it was first published in 1978 and thought that it would be out of date and that I should just put it in the donation bag. I decided to read it - and there were some good nuggets in there. You may already recognize that the amount of money we have or earn is tied to the esteem we hold for ourselves. Self-esteem is defined as “confidence in one’s own worth or abilities; self-respect.”Another definition: Self-esteem = how we value and perceive ourselves.
Through my own personal growth and working with women, I often see that a lot of us struggle to see our own value and worth. We often feel like we don’t deserve more money or good things in life. We even devalue what we offer the world and make light of our gifts and talents. And, from my own life, I can clearly see that the parts of me that I devalue, are the parts that I’m not using to create more money for myself. On the other hand, the parts that I value highly make me a decent income. Yet, those parts of me aren’t what my soul longs to do. Can you relate? When I was young, I remember that my sister and I would berate our mom for what we perceived and judged to be laziness. On a Saturday, while my sister and I were up watching our brothers, cleaning the house, and doing chores, our mom would lay in bed and read. We thought it was so unfair. We thought it was simple laziness. And that was BAD! We wanted our mother to get up and DO something. In this book, Phil Laut has a short section called “Laziness Leads to Self-Esteem Leads to Riches.” I immediately started thinking all the thoughts. But…. Hard work leads to riches, everyone says so. But…. The Bible says that laziness is a sin. But…. Being slothful is a waste. So many thoughts came up for me. My brain immediately tried to justify why this wasn’t possible. The author points out that many of us only stay in bed for extended periods of time when we are sick. And if we do at other times, we immediately start thinking about all the things we should be doing, thus, diminishing the esteem we have for ourselves. I quickly saw that in myself. I recently spent a Saturday lying on the couch reading a book. A fictional book, for pleasure. As the hours ticked by, I found myself saying things like. Okay, if I get up and do the laundry, I can read one more chapter. Or, if I go out and do the yard work, I can spend the next hour reading some more. It became a scenario where I bargained with myself to feel better about myself.
This bargaining with myself to “do stuff” was diminishing my true desire and consequently diminishing my selfesteem. I was falling into the trap of my worth is equal to getting stuff done. At what point do we get to just be? When are we considered enough just as we are? When will it be okay to rest simply for the rest itself? Phil Laut recommends that you practice spending an entire day in bed doing nothing each week until you can stop shaming yourself for it. Then continue the practice periodically. I’m playing with this idea. I don’t know if it will change my income, but I do know that whenever I value myself more fully, good things happen. Here are three more suggestions for you to help increase your self-esteem – things you might experiment with to see if your income increases. Give Yourself an Upgrade – This is something I’ve used with myself and my clients. I find that it’s another area where we diminish ourselves because we think we need to be frugal or save money. And in truth, all this does is devalue who and what makes us who we are. And that needs to be celebrated! I always recommend that you start small, but you can take this as far as your current finances allow. Here are a couple of ideas for you. Buy the name brand shoes instead of those at the bargain store, Spend $10 extra on a bottle of wine, Upgrade one leg of your flight to first class (or the entire flight if you’re able), Use your expensive perfume all week long and stop saving it for date night. It doesn’t matter what kind of upgrade you give yourself, what matters is that you honor who you are and stretch yourself into having more of the things you really want.
Spend Time Doing What You Love – I love to read. I always have. And taking it further, if I’m floating in water whilst reading, well THAT is my bliss. It’s part of me that I find a bit shameful. I deem it lazy. I want to hide the sheer amount of time I do it. I don’t want people to find out, lest “they” judge me harshly. But truthfully, it’s me judging myself harshly. Talk about a blow to esteem. And it’s also part of me that I find, when I honor it, I’m a happier, more fulfilled person. And a happier person has more energy and motivation to do the more unpleasant stuff. I always recommend to clients that they block off time to do what they love. Whether it’s playing games, painting, writing, reading, sports, or tinkering with cars….it doesn’t matter what…. make sure there is time in the calendar for it. And honor it. Do it regularly. And don’t berate yourself for it. Find Something You Like About Everyone – Especially Yourself – If we focus on the negative traits in ourselves, we tend to focus on the negative traits in others too. And allowing ourselves to live in that space certainly doesn’t improve the way we value ourselves. I have a brother who has been going through a lot of upheaval in his life. It’s been ongoing for about three years. We have a lot of conversations where he tells me how “crazy” people are. Of course, these conversations are vent sessions. I get it, we all need that. And we always end the conversation with me encouraging him to let go of those bad traits and focus on the good. Seeing the good in others is important for us to see the good in ourselves. Even when it’s difficult, I encourage you to find just one thing you can like or appreciate about someone else. And when it comes to yourself, find more than one. Put your focus there. Allow it to be enough, for now. Or forever. If having more money is your goal, then I encourage you to try out one or all of these. And if you are a super “busy” person, go for Phil’s suggestion of staying in bed all day. Give yourself the esteem and value to be who you are and honor that. And for sure, if you value yourself more, the money will follow. Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change their mindsets, emotions, and actions regarding money so that they learn to keep what they have and generate more. Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood. https://mailchi.mp/0ba1f1d8913a/money-workbook
THE BIG SIX LIFTS: FOUNDATIONS OF STRENGTH TRAINING Written By Dr. Danielle Litoff
The Big Six Lifts encompass all of the most fundamental building blocks of strength training. They are compound movements that will help us in life and they can transform your body and improve overall health. In this article, we will explain the Big Six Lifts, explore examples of each, and discuss why they are crucial for a wellrounded strength training routine. Additionally, we’ll highlight the profound impact strength training has on overall health and fitness. The Big Six Lifts Hinge A hinge exercise focuses on moving from the hips. When you hinge, it is very important to bend at the hips while keeping the spine neutral. Reno physical therapist, Dr. Litoff, DPT shows us how to use a pole or broom handle to ensure we are in a neutral spine before hinging. Examples of hinge exercises include deadlifts, good mornings, bridges, and single-leg Romanian deadlifts. These all target the posterior chain muscles for improved strength and stability.
Pull
Press
A pull is any exercise where you are pulling the weight toward you. A classic example of a pull is a pull-up, which is a bodyweight exercise that targets the muscles of the upper back, biceps, and forearms. However, there are lots of other great pull exercises like the pec fly, lateral raises, hamstring curls, and bicep curls. These compound movements are excellent for building functional strength and are effective in developing muscles in both the upper and lower body.
A press is any time you are pressing weight away from your body. A classic example of a press is the overhead press, also known as the shoulder press, which involves lifting a weight from shoulder height to an overhead position. Other examples include the Pallof press and tricep skull crushers. These exercises primarily target the shoulders, triceps, and upper back. Including the overhead press in your routine enhances shoulder strength and stability and contributes to well-rounded upper body strength.
Squat Lunge The squat is a compound exercise that targets the muscles in the lower body, including the quads, hamstrings, glutes, and calves. When you add a lunge, you can alternate sides of the body and build balance. Some examples of squat lunges include Bulgarian split squats, sumo squats, and skaters. Squat lunges engage multiple muscle groups, making them indispensable for the development of lower body strength and stability. Push Push exercises engage the whole body, especially the core. Push-ups and planks are great examples of push exercises. Also, if you have a sled where you can add weight, this is an effective option to build lower body strength because you are pushing the sled and engaging all the muscles in the glutes and legs.
Row Rows, whether bent-over rows, barbell rows, or seated cable rows, target the muscles of the upper back. These exercises play a crucial role in balancing out the pushing movements (like bench press and overhead press) by strengthening the pulling muscles. Examples of a Row are bent over row, single arm row, and a plank row. A strong upper back is essential for maintaining good posture and preventing imbalances.
Why are the Big Six Lifts Important for Strength Training? Full-Body Engagement The Big Six Lifts are compound exercises, meaning they involve multiple muscle groups and joints simultaneously. This engagement of various muscle groups leads to efficient and effective strength development throughout the entire body. Functional Movement Patterns These lifts mimic natural, everyday movements, making them highly practical for real-world activities. Creating muscle memory for good technique helps us to prevent injury in our day-to-day activities. Squatting, lifting objects from the ground, pushing, pulling, and reaching overhead are all movements we do daily, and the Big Six Lifts help us become stronger and more adept at performing these tasks.
Efficiency in Time and Results With the Big Six Lifts, you can achieve a comprehensive workout in a relatively short amount of time. Since these exercises target multiple muscle groups, they provide efficiency to your workout, making them time-effective for busy individuals. Benefits of Strength Training In addition to the aesthetic benefits of muscle development, strength training offers a multitude of health advantages: Bone Health Weight-bearing exercises, such as the Big Six Lifts, contribute to increased bone density, reducing the risk of osteoporosis and fractures. This is especially true for women over 40 when increased bone density is crucial to stay strong and prevent injury. Metabolic Boost Muscle is metabolically active tissue, and as you build lean muscle mass through strength training, your resting metabolic rate increases. This can aid in weight management and overall metabolic health. Improved Joint Health Proper strength training enhances joint stability and can alleviate joint pain by strengthening the muscles surrounding joints.
Mental Well-Being Regular strength training has been linked to improved mood, reduced stress, and enhanced cognitive function. The endorphins released during exercise contribute to a positive mental state. The Big Six Lifts serve as the foundation of strength training, offering a comprehensive approach to building muscle, improving functional strength, and promoting overall health and fitness. Incorporating these exercises into your routine can lead to transformative results, both in terms of physical appearance and overall attitude. As with any fitness program, it’s essential to start gradually, focus on proper form, and gradually increase intensity. Whether you’re a seasoned lifter or a beginner, the Big Six Lifts provide a pathway to make you stronger than yesterday!
Dr. Danielle Litoff DPT is a Doctor of Physical Therapy and Health Coach at Battle Born Health in Reno, NV. Her practice focuses on the principles of modern, proven medicine, delivered with an old-fashioned commitment to patient care and one-on-one relationships. For more wellness tips, visit her blog where she writes about various topics of nutrition, health, and physical therapy." https://www.battlebornhealth.com/ https://www.facebook.com/battlebornhealth/ https://www.instagram.com/battlebornhealth/
EMBRACING THE ART OF SELF-LOVE: A JOURNEY TO YOUR BEST SELF Written By Bernadine Otto
In a world that often emphasizes external validation and societal expectations, the concept of self-love has become a beacon of light in the pursuit of personal happiness and fulfillment. Loving yourself is not just a fleeting emotion but a transformative journey that requires patience, understanding, and commitment. Let's delve into the art of self-love and explore how cultivating this profound connection with oneself can lead to a more enriched and empowered life. Understanding Self-Love: Self-love is more than just a buzzword; it is a holistic appreciation and acceptance of oneself. It involves recognizing your worth, embracing your strengths and weaknesses, and treating yourself with the same kindness and compassion you would offer to a dear friend. The foundation of self-love lies in acknowledging that you are deserving of love and happiness. Cultivating a Positive Self-Image: One of the key aspects of loving yourself is fostering a positive self-image. This involves challenging negative self-talk, reframing limiting beliefs, and celebrating your achievements, no matter how small. Embrace your uniqueness, acknowledging that your individuality is what makes you special.
Practicing Self-Care: Self-love manifests through intentional self-care practices. This includes prioritizing your physical, mental, and emotional well-being. Regular exercise, a balanced diet, sufficient sleep, and activities that bring you joy contribute to a healthy and thriving self. Remember that self-care is not selfish; it is a necessary investment in your overall happiness. Setting Boundaries: Loving yourself involves recognizing and respecting your own boundaries. It's okay to say no when needed and to communicate your limits to others. Establishing healthy boundaries in relationships and commitments ensures that you prioritize your well-being and maintain a sense of balance in your life. Forgiveness and Letting Go: To love yourself fully, it's crucial to practice forgiveness, both towards others and yourself. Everyone makes mistakes, and holding onto grudges or self-blame can hinder personal growth. Allow yourself the grace to learn from experiences, forgive, and let go of negativity, fostering an environment of self-compassion. Mindfulness and Self-Awareness: Cultivate mindfulness to stay present in the moment and develop self-awareness. Understand your thoughts, emotions, and reactions without judgment. Mindfulness practices such as meditation and journaling can help you connect with your inner self, fostering a deeper understanding and appreciation for who you are. Surrounding Yourself with Positivity: The people and environments we surround ourselves with play a significant role in our self-love journey. Seek out relationships and spaces that uplift and support you. Distance yourself from negativity and toxicity, allowing room for personal growth and positive self-discovery. Loving yourself is a continuous and evolving process, a journey of self-discovery and self-acceptance. It requires conscious effort, but the rewards are immeasurable. As you embark on this transformative journey, remember that you are worthy of love, kindness, and happiness. Embrace the art of self-love, and watch as it becomes the foundation for a more fulfilling and authentic life. Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1
Feel Better Now Written By Jace Jacobs
f I only had... I would be happy. If I could lose 20 pounds, I could be happy. Have you ever caught yourself saying those words? I think we have all been there before hoping for something better. What if you choose happiness first and then take action to achieve your goals? Experience sheds new light. Eventually, we learn that all of our emotions are available to us at any time. You don't have to wait for the feeling of a new car, a new job, or a new relationship. Instead, go for the feeling right now. Life is waiting for you to step up to the plate and swing.
Much appreciation, love, and light. Namaste, Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing
Feel Better Now Let me ask a question Do you like the way you feel And if all your dreams come true Would those feelings still be real And how about that car Looking good and smelling new How long will the feeling last Will it still be happiness for you It could take days or years Buying how best you feel Why not name it and claim it And make that feeling real It’s not the new Tesla Or some fancy bling You can feel better right now Get in the game and swing Imagine if your partner came home and announced that you've won a billion-dollar lottery. How would you react? How would you feel? I bet you would be feeling really good. Now consider how well you would feel at that moment and realize at that moment you don't have the winning money in hand. Can you see how you were able to achieve happiness with just your mind? Please take a look at how powerful your mind is and trust the process.
Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com. Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life.Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs
RECIPES
Valentine Strawberries 2 servings
15 minutes
INGREDIENTS Strawberries Vanilla Greek Yogurt
DIRECTIONS This is a nice idea for spoiling yourself and your Valentine! They are easy, quick, and healthy to make! It’s simple, grab a few strawberries, dip them into some vanilla yogurt (Greek yogurt works best as it is thicker), then put them on a sheet pan lined with wax paper and freeze them for a few hours. So easy! The kids will love helping when it comes to dipping the strawberries and they’ll love it even more when it comes to eating!
NOTES Enjoy with a loved one
Vegetable Spring Rolls 6 servings
20 minutes
INGREDIENTS 10-inch of rice paper wrappers 5 green leaf lettuce leaves, torn into large pieces 1 cup fresh basil leaves 3/4 chopped fresh cilantro leaves 1 cup carrots sliced 1 cup shredded purple cabbage 1 red bell pepper, thinly sliced 1/2 cucumber cut into long 1 avocado, halved, peeled, seeded and thinly sliced Pink salt and ground black pepper, to taste
DIRECTIONS Wet rice paper for 10-15 seconds and transfer to a work surface. Place the lettuce leaves, basil, and cilantro in the center of each wrapper. Add carrots, cabbage, bell pepper, cucumber and avocado. Season with salt and pepper to taste. Bring the bottom edge of the wrap tightly over the filling and then fold in the sides, rolling from bottom to top until the top of the sheet is reached. Serve immediately with the sauce of your choice.
NOTES Great Appetizer for the Super Bowl
Welcome February ‘’Let’s let love bloom, dreams flourish, and let every day be a step closer to the extraordinary’’. Unknown