Live Love and Eat

LIVE LOVE AND EAT Health|Wellbeing|Nutrition

APRIL: A TIME FOR NEW BEGINNINGS My Rescue and me

COULD YOU USE A DIGITAL DETOX? 7 Ways You Can Heal With The Power of the Earth

HIGH STANDARDS + LOW EXPECTATIONS= PEACE OF MIND 3 Simple tools to cleanse your money mindset that have major benefits

RECIPES FOR THE WHOLE FAMILY Fun Easter Egg Crafts To Do

ISSUE 61|APRIL 2021 ISSN 2689-7741

MY AGING BODY......

9 Signs your Exercise Routine May Be Too Much 10 Things to take in consideration before buying a travel trailer

APRIL POEMS The Divorced Woman’s Guide™...to seeing the rainbow at the end of your divorce Nutritional Lifestyle Advice for Prevalent Health Conditions Meet our Spotlight

Austin Jewell

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CONTENTS HEALTH & NUTRITION & WELLBEING

03 EDITOR'S NOTE 04 MEET THE CONTRIBUTORS 15 HIGH STANDARDS+LOW

EXPECTATIONS=PEACE OF MIND

23 COULD YOU USE A DIGITAL DETOX? 27 7 WAYS YOU CAN HEAL WITH THE POWER OF THE EARTH

THE DIVORCED WOMAN’S GUIDE™…. TO SEEING THE RAINBOW AT THE END OF YOUR DIVORCE

09

32 3 SIMPLE TOOLS TO CLEANSE

YOUR MONEY MINDSET THAT HAVE MAJOR BENEFITS

53

63

21

36 NUTRITIONAL LIFESTYLE ADVICE FOR

EXCLUSIVE!

TEN THINGS TO TAKE INTO CONSIDERATION BEFORE BUYING A TRAVEL TRAILER PREVALENT HEALTH CONDITIONS

56 APRIL: A TIME FOR NEW BEGINNINGS 71 9 SIGNS YOUR EXERCISE ROUTINE MAY BE TOO MUCH

74 MY RESCUE AND ME

Austin Jewell. Read all about what wonderful work he is doing in the world

MY AGING BODY......

76 APRIL POEMS 4497 WYNDTREE DRIVE, WEST CHESTER, OHIO, 45069 513 2758081 BERNADINE@LIVELOVEANDEATMAGAZINE.COM WWW.LIVELOVEANDEATMAGAZINE.COM

APRIL 2021 | ISSUE 61

MEET OUR SPOTLIGHT

CONTACT US LIVE LOVE AND EAT 4497 Wyndtree Drive #212 West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

NOTE FROM EDITOR New Stories, New writers Time just flew by for me last month. Last month was a super busy month. I've been spending a lot of time writing my book and focusing on myself.

This month I really want to focus on slowing down. By this I mean, taking time for yourself. Life moves at such a fast pace that it seems to pass us by before we can really enjoy it.

Slowing down means take time to eat breakfast in the morning, or read your favorite book with no distractions.

Slowing down means going for long walks and enjoy the outdoors. Slowing down is a conscious choice, and not always an easy one, but it leads to a greater appreciation for life and a greater level of happiness. Check out my tips on ways you can slow down.

EDITORIAL BERNADINE OTTO Editor-In-Chief

SUBSCRIPTIONS SUBSCRIBE ONLINE www.amazon.com

We hope that you love the new look, new content and as always amazing articles. In this issue, we have 7 ways how you can heal with the power of the earth, my aging body, and so much more.

If it is your health, fitness, or goals we have you covered.

We added a coaches corner where you can ask any question and our coaches/contributors will be happy to answer them.

Be sure to write to us or email us.

Kick back, relax and soak up some quality time with Live Love and Eat

We hope that you enjoy this issue.

BERNADINE OTTO Editor-In-Chief https://organicbasics.pxf.io/c/2699575/1015321/12803

MEET OUR CONTRIBUTORS 4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com

Managing Editor Bernadine Otto Contributor Wendy Sterling Contributor Jace Jacobs

Bernadine Otto

Wendy Sterling

Lori Booty

Kim Klein

Jace Jacobs

Victoria Kleinsman

Contributor Victoria Kleinsman

Contributor Lori Booty Contributor

Contributor

Contributor

Contributor

Kim Klein Skylar Snow Poetry

Skylar Snow Poetry

Judy Brown

Linda Watson

Sherry Parks

Linda Cashman Dr. Danielle Litoff

Contributor Linda Watson Contributor Sherry Parks

Linda Cashman

Dr. Danielle Litoff

Contributor Sharon Clare Contributor Judy Brown Recipes Bernadine Otto Debra Letchworth Spotlight Austin Jewell

Sharon Clare

Austin Jewell

Debra Letchworth

ADVERTISE IN LIVE LOVE AND EAT Email: bernadine@liveloveandeatmagazine.com

EASTER Easter 2021 will be observed on Sunday, April 4.

International Children's Book Day encourages reading and promotes the love of books for children. It is celebrated on the 2nd of April

EARTH DAY Is celebrated on April the 22nd. The day aims to raise awareness among the masses about climate change and global warming. The day inspires to act towards the protection of the environment and focus on the need for conservation.

APRIL FOOLS DAY Is celebrated on the 1st of April.

April Fool's Day is an opportunity for playing jokes or tricks on one another. The stranger and the more absurd the better. The challenge is to carry out a trick that is believable, if only for a little while.

Coaches Corner Question - What is metabolism? I feel that my metabolism is slower.

Answer: The word “metabolism” is thrown around a lot these days. You know that if yours is too slow you might gain weight. But what exactly does this all mean?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It's how you take in nutrients and oxygen and use them to fuel everything you do. Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry, you would not be possible.

Metabolism includes how the cells in your body: Allow activities you can control (e.g. physical activity etc.).

Allow activities you can't control (e.g. heartbeat, wound healing, processing of nutrients & toxins, etc.).

Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner, Author of her upcoming book, Love yourself no matter what, 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 to make peace with food, cravings, and emotional eating 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/

Health & Wellness Tips Health & Nutrition & Wellbeing

TO YOUR HEALTH AND WELLNESS

From eating the right food to the perfect exercise routine, find the best path to a healthier and happier you.

How to slow down Do less - Focus on what’s really important, what really needs to be done, and let go of the rest.

Disconnect - Take an hour a day and turn all phones off, and all devices.

Appreciate Nature - Go for a walk outdoors and appreciate nature around you. Take some deep breathes.

Meditate - Try meditating each morning before heading out of the door. Start with 10 minutes and then gradually increase it.

Spend time with people you love - Sharing secrets, fears, and hopes with another human is the surest way to slow down and enjoy life.

Hello Bell Pepper Why taking Vitamin B 12 Vitamin B12 may benefit your body in impressive ways, such as by boosting your

Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. Red peppers pack the most nutrition, because they've been on the vine longest. Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more betacarotene

energy, improving your memory, and helping prevent heart disease.

WHAT ARE SIT UPS

GOOD FOR? They use your body weight to strengthen and tone the core-stabilizing abdominal muscles. Sit-ups work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck. They promote good posture by working your lower back and gluteal muscles.

AUSTIN JEWELL Health and Life Coach with Hydrated Health Coach

''When I can help someone feel heard, feel seen and feel like they matter, I have opened up a new world for them. I will create a positive change in the world through love, compassion, and deep connection''.

Austin Jewell lives in Merritt Island, FL United States.

You can learn more about Austin here: E-mail: hydratedhealthcoach@gmail.com Facebook: https://www.facebook.com/hydratedhealthcoach Instagram: https://www.instagram.com/hydratedhealthcoach/

How did you get started in your career? In What Year?

In 2019 I enrolled at The Institute of Transformational Nutrition to become a Health Coach. In 2016 I was a depressed alcoholic with no confidence and low self-worth, 50lbs heavier and I knew something had to change. I had been drinking and partying for about 2 years prior. I went down the path of personal development through reading books and listening to podcasts. After working on my mindset and building my social skills, I gradually started improving my health. I took a 1 Month No Alcohol Challenge and the way I felt after ignited a fire in me. I felt the results of improved health and I became obsessed. I would read anything on health and wellness. Fast forward to 2019, I knew I wanted to do something in the health space and that is when I listened to a podcast with Cynthia Garcia talking about ITN and how a health coach can make an impact in the world and it all clicked. I was hesitant to sign up because of the cost but I switched my thinking from it being an expense to it being an investment into my future self and I was on my way to becoming a Certified Health Coach. I had no idea whom I would help, I just wanted to help people get healthier because the feeling of good health is something everyone deserves to feel.

Who or what has been your greatest professional inspiration and why?

There are 2 people that come to mind when I think about my professional inspiration. Tom Bilyeu and Cynthia Garcia. Tom’s podcast Impact Theory was one of the first podcasts that I had listened to during my personal development and his way of thinking really resonated with me. Through his transparent story and his talks on mindset, really pushed me to become a better human and how our minds can hold us back or launch us forward. Cynthia’s story for creating The Institute Of Transformational Nutrition (ITN) was also very inspiring. I was already going down the spiritual path but listening to her boosted my want to grow more spiritually. Her authenticity really shines through her work and I LOVE that and it pushes me to do the same with my business.

What advice would you offer to someone starting out in your industry?

The advice I would give someone starting out in Health Coaching would be, this is not about you, this is about your service to the world. You are best positioned to help and serve the person you once were. Who is that person? One more thing, don’t be afraid to ask for help and hire a business coach. Even coaches need a coach.

What professional challenges have you faced that have contributed to your overall success?

One of the challenges I faced was being vulnerable and being open about my story. Putting my truth out there to the world was scary but people really connect with you deeper when you are vulnerable and share your truth. Transparency was something I wanted in my business so I had to fulfill that and truly be open to sharing my story. One more challenge that I faced was my own beliefs about success. I didn’t believe in myself, I was still coming from a place of lack and a place of not being good enough. The deep work I did on myself, my beliefs, and my mindset helped me make bigger moves forward. I am still working on myself every day and moving past doubt and fear.

Are there any specific contributions, you have made in your field which contributed to your success? (i.e. inventions/patents. Books authored or co-authored, etc.)

Currently, there are no contributions that I have made. I will be making an impact in the world through speaking on stages, being part of the change in our food system, and transforming the way people think about themselves, their health, and their life. Our current system is flawed in many ways and I will contribute to the change that will help us live better and fuller lives.

What do you do in your free time (volunteer, work, hobbies etc.)

In my free time, I am either working out, reading a book usually on psychology, health, or personal development, and participating in obstacle course races. I have already done two Savage Race’s and I plan on working my way up to finishing a Spartan Race.

What would you like readers to know about you and why?

What would I like readers to know? Throughout Middle School and High School, I had reading comprehension issues.

Present-day, I enjoy reading and do it regularly. I share this because we allow school to tell us we aren’t good at something and we never try again. It turns out, I just wasn’t interested in what they wanted me to read. Also during my early school years, I was made fun of because of how I looked, the way my voice sounded, and my last name. My self-worth and self-confidence went right in the trash. These beliefs were instilled in me and I allowed them to run my life up until 2 years ago. When we allow our past to drive our present state, we aren’t living our fullest life. We can either let our past define us or we can allow it to build us into the person we are meant to be. When you embrace and love yourself fully, quirks and all, your life will get better.

What is your favorite quote and why?

“Focus on your work. Do what you’re great at. Don’t compare yourself to others and or waste time criticizing the lives and work of others. Do what matters most to you and make a difference doing that.” – Germany Kent What 3 tips will you give someone who is struggling to live healthy?

My 3 tips for someone struggling to live healthier would be, first to get clear on WHY you want to be healthier.

What does a healthier you look like? Getting clear on why you want to be healthier will help when you want to quit.

When we want to be healthier, we usually are chasing a feeling. Are you clear on what that feeling is? Stop chasing the end result and focus on becoming the healthier you every day. Second, have compassion for yourself during your transformation. You won’t be perfect every day. It will be hard, and you may go off track but having compassion for yourself is healthier than beating yourself up for messing up. Often when we discipline ourselves too much, getting healthy seems not fun anymore. Have compassion and understand you are human. Ask yourself questions to understand why you did something rather than berate yourself for it. The last tip would be to do one small thing for your health each day and acknowledge it. What I mean by that is to bring awareness to the changes you are making and think about how good it is for you and why you are doing it. Sometimes at the beginning of our journey, we forget what or why we are doing certain things, so they end up getting boring or we think because it isn’t getting you results right away, that it isn’t working. For example, when you implement a new habit, reinforce why it is good for you and how it will better your life. When you get the good feeling after, really feel it, this is how you rewire your brain to do the things that are good for you. We repeat what feels good.

What kind of legacy would you like to leave the world?

When I can help someone feel heard, feel seen and feel like they matter, I have opened up a new world for them.

I will create a positive change in the world through love, compassion, and deep connection.

I will inspire others to be true to themselves and live with integrity by embodying this in my own life. If I can create a meaningful change in someone’s life, that will create a ripple effect of change through their actions.

What is your favorite topic around health?

The area I love the most is psychology. I am extremely fascinated by the way we think and why we do the things that we do. Once we understand how our brains work, we can begin to hack it to start living a better life.

I believe our way of thinking is what is hurting us the most and this is a result of the conditioning we got growing up. The best part is, we can change that! Second question: What does True Health mean to you?

What I have learned in my health and self-development journey is this: True Health isn’t a number on the scale or the amount of calories you eat, True Health is living a life you love, having the energy to show up as your best self and loving yourself no matter what happens.

When we don’t truly love our self, we don’t take care of our mind, body, and spirit.

THIS PODCAST WILL CHANGE THE WAY YOU LIVE LOVE AND EAT.

HIGH STANDARDS + LOW EXPECTATIONS = PEACE OF MIND - CHANEE MOMOKO

BY VICTORIA KLEINSMAN

LIVE LOVE AND EAT

I’m sure you’ve been in (many) situations before where the feeling of disappointment is so deep that it’s physically painful…?

Whether that be a disappointment in yourself, others, or a situation. Disappointment often has friends that show up. These friends tend to be anger, guilt, frustration, and suffering, to name a few.

Disappointment is the gap between expectations and reality.

So what’s a girl to do?

If we don’t want to go through life feeling possibly regularly disappointed, yet we don’t want to turn into a pessimist, always thinking of the worst-case scenario…?

That, my friend, is a very good question wouldn’t you say…? This is why I want to share with you one of my favorite mindset tools; High Standards – Low Expectations Chanee Momoko

Meaning & worthiness First off, what does the word standard actually mean in this context? and secondly, do you feel that you are worthy of a high standard? ***Hint – YES YOU ARE WORTHY! Even if you don’t realize it… yet…!

Standard >>> a level of quality or attainment.

When we set high standards for ourselves and others – in any life area – we are simply stating; “This is the standard that I have set for myself and/or you. I am worthy and deserving of receiving and experiencing this high-quality experience relationship- product – life.“ We set our own standards depending on our past conditioning and experiences and how worthy we feel as a human. You can increase your worthiness by increasing your self-love and doing the inner work needed to raise the standard for yourself.

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If you don’t feel worthy of high standards for yourself and your life, then you will set low standards and then always expect negative outcomes. This correlates to the self-esteem circle:

But I’m not here to talk about self-esteem specifically – today anyway!

Detach from the outcome So how can we set high standards for ourselves and our lives without feeling disappointed if these things don’t turn out that way in reality?

One way is to detach yourself from the outcome. Instead, focus on your daily choices and actions and celebrate those. This way you are letting go of the control and forcing of the outcome – because it’s not actually in your control, to begin with – yet at the same time doing all that you can to reach the desired outcome.

When we set a high standard – let’s say that you have set a goal to workout 5 days a week and to increase your strength by 10% by the end of the month.

You will know that you have accomplished this goal because you will be able to lift weights that are 10% heavier than you are currently lifting by the end of the month.

But what if the end of the month comes around and you can’t lift those heavier weights, yet you’ve stuck to your weight training plan throughout the month?

How are you going to feel?

Life happens Another way to live by high standards – low expectations is to understand that life happens!

Here is an example if you have set your expectations as high as your standards: Let’s say you made a promise to yourself that you will get up at 5.30 am each weekday where you will then complete your morning routine because this routine sets you up for the day and makes you feel great! Buuuut today your phone wasn’t plugged in overnight and your battery died so your alarm didn’t wake you up. This causes you to miss over half of your morning routine and you feel annoyed, angry at yourself, or your phone (or your partner because it's somehow their fault!), and your mindset are “It’s one of those days”…

Here is the same example but this time you have set your standards high yet kept your expectations lower: You wake up late because of the alarm not going off – but instead of being pissed that you’ve missed half your routine, you take a few deeps breaths, understand that “life happens”, pick out the most important things from your morning routine, do what you can and then celebrate yourself for making the most of the time you had!

If you set your expectation for the outcome as high as your standards, then you will surely feel immense disappointment.

You even think “screw this, all this effort and I still can’t lift the heavier weights.”

You won’t celebrate what you have improved on and you may stop weight training altogether.

If you detach yourself from the outcome (low expectations) but instead, celebrate the actions that you took every day (high standards) then you will most likely feel proud that you did all that you could and keep moving forward toward your goal.

Maybe feeling a little “meh” but it’s not going to cause you great emotional pain.

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It isn’t a free pass to drop your standards…

High standards – low expectations isn’t a free pass to just drop your standards and only expect the worst…! It is a mindset shift that can radically help you to live with peace of mind and it will encourage you to keep moving forward in life with your high standards!

The difference between expectations and standards is that you can lower your expectations without sacrificing your self-esteem.

I don’t think we can say the same of our standards.

While our circumstances are often out of our control, both of these attributes are not; we can set them deliberately.

Perfection Perfection is where high standards meet high expectations and can lead to procrastination and eventually paralysis. The dreaded 3 P’s. Look it up.

Nothing is perfect — not a job, not a friendship, not a house, not a spouse.

Nothing lasts forever — not possessions, not happiness, not life, and certainly not chocolate.

So remove yourself (with practice) from the perfectionist mindset – the black or white – all or nothing (diet-binge cyclers I see you ) and adapt high standards- low expectations for yourself!

But what about other people?

Have high standards for the people you let into your life but low expectations for everyone, including the ones you let in.

High Standards – Make sure you are not welcoming trouble into your life. What do you want in a relationship? What do you think you are worthy of?

When the red flags start flying – GTFO!!!!

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It helps me if I think of people as givers or takers. Givers will work with you, be there for you, and are actually interested in your well-being. Takers are only looking at you at something to serve them. Something to lean on, borrow from, something to keep them from feeling lonely. If you do encounter someone like this, or if someone you are close to is a taker, remember that IT IS NOT YOUR JOB TO FIX THEM. Having low expectations with others allows you to be surprised and delighted when your friend/partner is awesome, but not let down when they don’t live up to your ideal version of them you have in your head.

There are some truly awesome people out there, but they are not perfect. There are a few things that are going to annoy you, but you have to make the decision if the relationship is worth it or not.

It is actually unfair to put this expectation on people that they are perfect and without flaws.

That is a lot of pressure and any person is going to feel that pressure of having to live up to your unrealistic expectations projected on them. So again, it comes down to “do their flaws outweigh their good points?” (I have legit done pros and cons lists for my relationships before!)

Lastly, and maybe most importantly, make sure that you match what you expect in others in quality. Make sure you have the same qualities that you desire in others and don’t have any red flags like bad habits, temper, emotionally unstable, or dependence on other people.

Look at your life and decide if you would want to be in a relationship with yourself first before you expect others to…

If you would like help with adapting this mindset perspective into your own life, explore the ways you can work with me.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & 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 Bulemia 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.

Website: https://www.victoriakleinsman.com/ Email: info@victoriakleinsman.com Facebook: https://www.facebook.com/victoriakleinsman Instagram: https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: Victoria Kleinsman

MY AGING BODY….

By Judy Brown Wrinkles, sags, folds, rolls, and new moles......

These, for me, are signs of a life lived in earnest.

The wrinkle on your brow might be your disapproval of a child’s decision. The sag on your underarm is from all the dancing and swimming and baby holding in your younger years.

Your squint marks are signs of unbounded laughter. The new mole needs to be checked but it is perhaps from all the family fun at the beach.

You were vibrant! Your body tells your story. These signs of aging are markers of a life fully lived: colorful and rich and deep.

We all think about aging. The media is full of stories about how to age well or how to live your best life in your later years. Friend discussions on aging are supportive and life-giving.

What is our cultural narrative on this topic? What are our choices? How do we see ourselves aging? It is good food for thought.

The best part of aging for me is that I have settled into myself. I know myself.....well, pretty well! I look at my body and find comfort that I am alive and well. With continued bumps and concerns no doubt, I have a sense of assuredness and confidence that my youth searched for.

Aging has allowed a reset in values. What is truly important to me? Where should my energies be spent?

What shall I devout my time to?

While we all yearn for advice and helpful tidbits to live better and healthier lives, we also need to let go and follow our own desires and guidance. Too much advice can also lead to stress. Like everything these days, we are bombarded with suggestions and instructions.

One key to happy aging is reducing stress and listening to our inner voice.

Those age spots and wrinkles on my hand tell stories of baking many cakes, holding many hands, and also making many mistakes.

Varicose veins? Yes. They tell of all my walks in cities, up mountains, on sandy beaches, and exploring other countries.

Aging gives us so many gifts: life lived, wisdom earned, flowers for the soul.

Cheers to happy aging!

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, guided meditations for groups, and is an active blogger. 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. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/ https://www.instagram.com/judyswellnesscafe/

LIVE LOVE AND EAT

Could you use a Digital Detox?

By Kim Klein

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Detoxing has become the new black as far as health and diet activists are concerned. It is something we do when we want to give our bodies a breather. But why detox, you ask, is it really necessary? Since we live in a time with more toxins in our environment than ever, many say an occasional detox is a good idea. Whether you do a simple juice/water fast for a few days, a brief cleanse, or an extended, restrictive food detox, they can be quite beneficial.

And toxins enter our bodies through much more than just the foods we eat. We also receive toxins regularly through cleaning supplies, laundry detergents, lotions, deodorant perfumes, hair coloring, and makeup that we use on a regular basis. It would be best if we could minimize the use of these chemical-based items and substitute natural and chemical-free products where we can.

But I believe that what is just as important and necessary for many of us is a digital detox for our mind, spirit, and soul. One thing that has happened in the past 20 years or so is that we have become overloaded with activity with very little time left for rest, rejuvenation, and relaxation. We are on call 24/7 and most of us are not ER doctors, nurses, or first responders. We have programmed our phones to let us know when we receive an email, a Facebook post, or a text message and these alerts come through at all hours of the day and night.

For some reason, we feel that if we don’t find out immediately what is going on, we might be missing out on something. The truth is, most of this information is far from an emergency that needs our immediate attention, and more than likely doesn’t require our attention at all. We are overfeeding ourselves - too much news, too much information, and it has created an overload that is clogging up our minds and starving our spirit.

I realize in this high-tech day and age it’s hard to let go of something that seems so vital to our existence. But if you really look at things, do you need to be on Twitter, Pinterest, Instagram, Facebook, and every other social media site out there? It is exhausting, to say the least. And what are the true benefits? You might want to ask yourself this question. What would benefit you more; adding another tweet or link on your Twitter account or using that time to do something like, read a book, spend time with a friend, relax in a chair and watch the clouds go by?

I have had to pull in the reins on my own social networking. I was told it was necessary to be involved in all of these if I was to become successful in my business. But after attempting it for only a short time I found that what I was doing wasn’t authentic, it wasn’t my true voice or serving my soul purpose. I was so busy trying to figure out what to tweet on Twitter, which hashtags to use on Instagram, and finding content to share on my Facebook page, that I was falling behind on the things that really matter to me. So, I eliminated what I could and settled on just a few of the things that I like to do best; my blog, my Facebook group, and spreading my message the good old-fashioned way, by talking, by word of mouth.

If you are feeling what I am feeling, a bit overwhelmed, then my suggestion is to try a digital detox for a short period of time. I can hear you screaming “Nooo!” right about now. I realize it is asking a lot. But if you can, take some baby steps here, and at least set some boundaries for yourself where you are “off-limits” to the rest of the world.

Establish periods of time that you are available for work calls, phone calls, returning emails, and the like. Try to spend the first hour or so of your morning without checking your phone, turning on your computer, or the morning news. Set a time in the evening where you turn it all off and don’t recheck it again until morning. Stick to it for a little while and I have a feeling you might just end up sticking with it.

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/boomerwomen/ https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com

LIVE LOVE AND EAT

7 Ways You Can Heal With The Power Of The Earth

BY LORI BOOTY

With Earth Day happening in April, it’s a great time to look at how the earth can help to heal our bodies, our minds, and our souls.

This past year, you may have found yourself spending more time outdoors than usual because you might have had to work from home, home-schooled your kids, or maybe even lost your job.

If you’re like me, you spent a lot of time rushing off to work and taking your kids to events and overrun with errands and chores prior to 2020. After the quarantine, a lot of our activities got canceled. We couldn’t get together with friends or go to restaurants, but luckily, where I live in Texas, we could go outdoors without a mask. We spent more time gardening, eating outdoors at the park, and just hanging out outside.

I began to appreciate the beauty of the flowers, the joy of sitting in the sun, and the expansiveness of breathing in the fresh air.

Did you know that there is actually a lot of research to show that the earth heals us? Ancient peoples have known this all along. *Archeological studies have shown that herbal remedies were used as far back as 60,000 years ago in Iraq. Chinese herbal remedies were first found to be described and documented 5,000 years ago.

Ancient Egyptian doctors prescribed sunlight for the healing of wounds. Egyptians recognized the life-giving force of the sun and even *worshipped the sun. Some indigenous people believed that flowing water was spiritual energy. Grounding, where you walk with your bare feet on the earth, also has been found to have healing properties.

With Earth Day coming up on April 22nd, we can harness the healing power of the Earth by spending time outdoors and taking advantage of the fresh fruits and vegetables that are in season right now.

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Try some of these plant and earth healing modalities:

Spend 10-20 minutes outdoors in the sunlight without sunscreen in order for your body to make vitamin D. (Sunscreen blocks the important UV-B rays.) Be sure to do this early in the morning or later in the evening, when the chances of burning and skin damage are much lower. Continue to enjoy the mood-boosting properties of the sun during the day while wearing sunscreen or protective clothing.

Drink herbal teas. You can buy the herbs in a loose form on amazon.com or at an herbal shop like, Mountain Rose Herbs. Chamomile is a good herb for calming and sleep or try rooibos tea for stress relief and inflammation.

Diffuse essential oils. Peppermint essential oil is uplifting and lavender is calming. There are hundreds of essential oils that can support your body in reducing health symptoms.

Try Grounding. Grounding is a practice of walking barefoot on the bare ground or lying in the grass. The human body has a positive charge and the earth has a negative charge. *Grounding balances your energy, which can help with sleep, pain reduction, inflammation, and many other ailments.

Try Forest Bathing. Forest bathing is a mindful walk through nature first practiced in the 1980s to bring a sense of peace and calm. It is great for stress relief and a break from technology overload.

Float in a saltwater float tank. A float tank is a tank that utilizes salt water for participants to float in and *reduce sensory input of the nervous system, which lowers anxious feelings and stress.

Eat foods in their natural growing season. When you eat foods that are in season, they have many more nutrients than at any other time. Fruits and vegetables in season are more likely to have ripened naturally on the plant instead of being picked early to travel long distances to stores.

These are just a few of the ways that the earth can help you in your healing journey. Try a few and see how they work for you.

Resources: *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4020364/#:~:text=Although%20written%20records%2 0about%20medicinal,ago%20in%20Iraq%20and%208%2C000 *https://healingearth.ijep.net/energy/energy-and-spirituality *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/ *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/ *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796691/

Lori Booty is a Certified Transformational Nutrition Coach with over 20 years of experience teaching elementary school and a Masters in School Counseling. She is the owner and creator of Beautifulimmunity.com. Lori began her health transformation after watching her mother battle a traumatic illness and she realized her own health was not as good as she wanted it to be. She found out that nutrition held the key to improving her symptoms and not medications with terrible side effects. Throughout her journey, she's found that there are many natural remedies she could turn to for her family and not always have to rush to the doctor. One of the most surprising remedies she found was that her thoughts actually impact the quality of her health. She now works to support women who are exhausted from raising kids and caring for aging parents to get back their own health without using medications or crazy, complicated diets. http://beautifulimmunity.com/ https://www.facebook.com/beautifulimmunity/ https://www.instagram.com/loriboot/

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3 SIMPLE TOOLS TO CLEANSE YOUR MONEY MINDSET THAT HAVE MAJOR BENEFITS How to Discover the Benefits of Detoxing Your Money Mindset

by Sherry Parks I recently completed a five-day Vegan superfood cleanse. Food cleansing has been part of my life for several years now, but it’s been more than a year since I did one. I allowed stressors in my life to derail my cleanse attempts last year and didn’t get past the first or second day.

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ut I knew my body needed a cleanse. It needed a break and a chance to rest. You see, after the death of my mother in November, I began to experience a lot of fatigue, sleeplessness and most disturbing was brain fog.

While I know that brain fog is often part of the grieving process, I also knew that it had been long enough after mom’s passing that I should be feeling more clear, creative and focused.

While I fully expect to continue to experience some of the grief symptoms, I knew I needed to provide my body with some additional support.

Many people in my life look at me like I’ve grown a second head when I talk about food cleansing. It can seem like a lot of sacrifice with a lot of discomfort. And yes, there was a ton of discomfort.

But that discomfort was totally worth it. I emerged on the other side feeling amazing.

My body felt great, my energy levels were up, I’ve been sleeping better AND my brain feels clearer than it has in a long, long time.

Sometimes, we have to endure a little bit of discomfort to get the big results!

But it is so worth it in the end. And it works the same with our money. Sometimes, in order to get back on track or to get to the next level with our money and our mindset around it, we need to do a detox or cleanse.

Just like cleansing the body, allows it to rest and rejuvenate, a money cleanse offers us a chance to reset, reevaluate and renew our relationship with money.

One of the keys to receiving more money is to strengthen our relationship with money. You see, in order to have more money you MUST trust yourself with the money you already have. And conversely, you have to trust that money will be there for you.

Having that basis of trust between you and money is imperative when you are ready to receive more. And keeping that relationship strong sometimes requires a cleanse to reduce bad habits, refocus on your goals and implement some new good habits.

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Here are a few ways to do a money cleanse.

DON’T BUY ANY EXTRAS FOR 5 DAYS (OR LONGER, I RECOMMEND AT LEAST 14).

Yes, that means no coffee drinks, no clothing shopping, no snacks at the grocery, no entertainment, etc.

When you stop spending money mindlessly and get really intentional on your spending for a period of time, you get clarity on several things.

You become aware of any spending on unnecessary items.

You gain clarity on what habits might be derailing your money goals.

You have the opportunity to purge or detox from purchases that may be no longer serving you, i.e., multiple streaming services, autoshipments, etc.

You create a waiting period that allows you to determine if you truly want or need to make the purchase.

Bonus points here if you journal about how this makes you feel. Writing down the emotions that come up combined with the waiting period before you buy, enables you to see if you are buying on impulse or mindlessly. It allows you to tap into what is really important for you and see what you might be trying to cover up by purchasing things.

USE THE THINGS YOU ALREADY HAVE DON’T BUY ANYTHING UNTIL YOU’VE USED ALL YOUR CURRENT RESOURCES. We often have so much stuff that we don’t even realize what we have. And we mindlessly buy more; without intention and without purpose.

One of the most powerful things we can do is to use, appreciate and value what we already have, or to say it a different way, what money has already provided us.

Have you ever tried to use all the food in your cabinet and refrigerator before making a trip to the grocery?

When you go through an exercise like this, there are many, many benefits. Here are a few: You eliminate waste from things going bad.

You create empty space and have the chance to sit with any discomfort that space opens up.

Sitting with discomfort and allowing yourself to actually feel it, is powerful for transformation.

You save money because you aren’t constantly running to the grocery and buying the same 10 things.

This process works the same with other things that we buy. Clothing and shoes are one example. Instead of buying more clothes, we get creative with the ones we already have. We also create the opportunity to fall in love with something that we haven’t worn in a while. We see how much we are already blessed with.

Or how about entertainment. Instead of buying that new book (talking to myself here), how about picking up one from the giant stack you already have that you haven’t read? Or instead of paying for the movies, how about playing a DVD or streaming an oldie, that you already have in your library?

Taking actions like this strengthens your relationship with money because you are using, appreciating, and valuing what you already have. Not only that, but you are creating space for the next level of the relationship. Meaning, you are opening yourself to the next level of income.

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CHOOSE TO TALK ABOUT POSSIBILITIES, NOT PROBLEMS. One of the most important things you can do to improve your money mindset is to learn to live in possibility with money, rather than lack and scarcity.

Take a day or two and notice what you are saying about your money. What problems are coming up for you?

How are you talking or thinking about them? Notice if you are blaming someone or something outside yourself.

Notice how you are feeling and write it all down.

Next, take the next for days or a week and conscientiously choose to change your speech or thoughts about those things you wrote down. Try to think about what you truly want in your life and talk about the possibilities open to you rather than the problems themselves. Try to think like one in charge rather than the victim of circumstance.

An exercise like this helps you become aware of your negative self-talk around money. It detoxes your money mindset from a lot of negativity and puts you back in a position of power and personal responsibility. And truly what better place can there be than knowing that you are in charge? You get to create whatever you want with your bank account.

Test out one or all three of these money cleansing tools. My guess is you will find yourself detoxing a lot of negativity and angst around money and finding yourself renewed with energy and purpose to create the life of your dreams!

Sherry Parks, CPA, is a Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change mindset, 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 ( https://livesinbalance.lpages.co/5-steps-to-a-better-money-story/) or join her women-only Facebook group More Than Enough Money Sisterhood.

Find out about the science behind nutrition

NUTRITIONAL LIFESTYLE ADVICE FOR PREVALENT HEALTH CONDITIONS

BY SHARON CLARE

and risk of disease in this article about nutrition and health conditions by Body Coach Fitness.

This article will cover diabetes, heart conditions, bones, and joint health and cancer, and nutrition.

All these health conditions can be to some extent prevented and improved through sound nutritional advice with accompanying general practitioner guidance as well.

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Diabetes Diabetes has become a major threat to public health. It is one of the major causes of premature illness and death in most countries and is becoming more common. There are two main types – type 1 and type 2. Around 2.5 million people in the UK have diabetes, most of which is type 2. It is also estimated that up to 750,000 people may have type 2 diabetes without knowing it. Type 1 diabetes (insulin-dependent diabetes) is an autoimmune condition in which the immune system of the body turns against itself, causing permanent damage to particular cells in the pancreas that produce insulin. Insulin production ceases.

Type 1 diabetes is managed by injections of insulin coupled with a healthy diet. Type 2 diabetes (non-insulin-dependent diabetes) occurs when the body does not produce enough insulin or the insulin produced does not work properly (this is known as insulin resistance). It is typically associated with being overweight or obese. Diet modification and physical activity are the two main approaches to the treatment of type 2 diabetes.

Eating a healthy balanced diet, taking regular physical activity, and maintaining a healthy body weight can help to prevent or delay the onset of type 2 diabetes. People with diabetes should try to maintain a healthy weight and eat a diet that is low in fat (particularly saturates) and salt but contains plenty of fruit and vegetables (at least five portions a day) and starchy carbohydrate foods such as bread, rice, and pasta (particularly whole-grain versions).

Hereditary factors are more significant when diabetes is diagnosed at a younger age.

But when diabetes is diagnosed at an older age, life-style factors are more relevant. In addition, maternal diabetes, including gestational diabetes and intrauterine growth retardation (slow fetal growth), especially when associated with later rapid catch-up growth, has been shown to increase the risk of offspring subsequently developing diabetes. The rise in obesity rates in the UK is the main contributor to the rapid increase in the prevalence of diabetes. Obese people are often insulin resistant. Most people with newly diagnosed type 2 diabetes are overweight or obese. Dietary factors can contribute to the development of type 2 diabetes. The most significant factors are a diet high in energy, fat (especially saturates), and low in fiber.

This kind of diet is harmful because it can cause weight gain and also impairs insulin action. It is not entirely clear whether these dietary factors have a direct effect independent of their effect on obesity. Evidence that saturated fat increases the risk of type 2 diabetes and that fiber is protective are more convincing than the evidence for several other nutrients which have been linked with type 2 diabetes. It is a common myth that sugar in the diet causes type 2 diabetes; research has shown that this is not the case.

Lifestyle modification is the cornerstone approach to prevent type 2 diabetes. In many cases, type 2 diabetes can be prevented. A healthy varied diet, taking more physical activity, maintaining a healthy weight (BMI 18.5-25 kg/m2), and avoiding weight gain (>5kg) in adult life can delay the onset of diabetes. Regular consumption of wholegrain foods has been linked by researchers to a reduction in the risk of several diseases including type 2 diabetes, heart disease, and cancer.

Wholegrain foods provide many nutrients such as fiber, resistant starch, and certain minerals and vitamins.

They also contain several compounds such as antioxidants and phytoestrogens which may be important in disease prevention.

Some of these nutrients may be lost in the refining process. Diet modification and physical activity are the two main approaches used to treat type 2 diabetes. The aim of the treatment is to help the patients to control blood glucose levels and also to help overweight patients to lose weight.

Usually, it is possible to control diabetes through changes to the diet and physical activity patterns but some people may need tablets or insulin injections (about 30% of cases are managed by diet and insulin injections). The recommended diet for patients with type 2 diabetes is the same healthy varied diet recommended for all people. Usually, patients with diabetes are given individual dietary guidance by Registered Dietitians. Dietary advice for people with diabetes has changed considerably over the last century. At one point people with diabetes were told to starve themselves! Some years later people with diabetes were told to eliminate all sugar and sugary foods from their diet.

This resulted in people with diabetes buying special diabetic foods to replace everyday sugar-containing foods. Today, however, the most important message for people with diabetes is to eat healthily, in exactly the same way that is recommended for the whole population – that is a balanced diet including wholegrain starchy foods and plenty of fruit and vegetables and is low in fat, salt, and sugar. This means that a small amount of sugar and sugar-containing foods can be eaten, preferably as part of a healthy meal.

Special diabetic cakes, biscuits, or pastries are of no particular benefit and they may contain a lot of fat.

People with type 2 diabetes are at greater risk of cardiovascular disease than the general population. Dietary advice should therefore focus on reducing cardiovascular disease risk. Complex carbohydrates, such as that found in wholegrain foods, are absorbed more slowly. This prevents rapid rises in blood glucose levels, which is particularly important for people with diabetes. Advice on alcoholic drinks is the same as for the general population (no more than 14 units of alcohol per week for men and women).

Alcohol can have both hypo- and hyperglycaemic effects depending on the amount consumed, the type of drink, and whether it is consumed with a meal. In studies in people with diabetes, alcohol had no acute effect on blood glucose or insulin levels, indicating that such beverages should be regarded as additional items rather than substitutions for foods.

Cancer Cancer occurs when particular types of abnormal cells develop and replicate. It can occur in almost any part of the body. A wide variety of factors are involved in the development of cancer. Some are related to genetic and hormonal factors, while others are related to lifestyle and diet.

To reduce the risk of cancer it is advisable to maintain healthy body weight and be physically active. It is also important to eat a balanced diet based on plant foods including plenty of fruit and vegetables. Alcohol consumption should be limited, and red and processed meats consumed in smaller amounts.

Obesity is a risk factor for several cancers, so when aiming to reduce cancer risk, it is important to consider factors that increase the risk of obesity such as physical inactivity and frequent consumption of energydense foods. Cancer is a complex disease, and whilst research has vastly improved our understanding of how it develops, there are still many unanswered questions. Cancer risk is influenced by a range of different factors and often develops over a prolonged period of time.

Risk can be affected by. Genetics: Some people have a family history of certain types of cancer. It is often the case that these cancers have a genetic element and, in cases like these, family members are at an increased risk, for example, some forms of breast cancer. It is estimated that about 5–10 percent of cancers result directly from inheriting genes associated with cancer.

Hormones: Some cancers are affected by circulating hormone levels.

Breast cancer is one such example, with an increased level of estrogen exposure during a lifetime (from, for example, early onset of menstruation) increasing a woman’s risk of cancer of the breast.

The same applies to cancers of the ovaries and endometrium (womb).

Environment and lifestyle: The risk of a large proportion of all cancers is increased by exposure to various environmental and lifestyle factors. Whereas some factors like age and sex cannot be avoided, our exposure to environmental and lifestyle factors can be modified. It is therefore important that individuals adopt healthy lifestyle habits to reduce their exposure to factors that increase their risk of cancer.

Examples of environmental factors which cause cancer include smoking, radiation (such as x-rays), chemicals such as asbestos, and lifestyle factors include an unhealthy diet, physical inactivity, obesity, and excessive alcohol consumption.

Diet: The regulated cellular process mentioned previously can be influenced by food and nutrition, which can either protect the cell from carcinogenesis (development of cancer) or can promote carcinogenesis. The extracellular environment, such as the availability of energy and the presence of macro and micronutrients, can affect the ability of a cell to prevent the abnormal growth processes that lead to cancer.

However, food and nutrition factors can also negatively influence the cell process. Lifestyle can have a big impact on the risk of developing cancer as it is estimated 42% of cancer cases are linked to lifestyle factors and approximately 600,000 deaths could have been prevented in the last 5 years.

Diet is one aspect of lifestyle that plays a role in influencing an individual’s cancer risk and it has a greater influence on some types of cancer than others. The strongest links are with some cancers of the gastrointestinal tract, for example, cancers of the mouth, throat, stomach, and bowel. There is strong evidence to suggest that physical activity is protective against bowel (colon) cancer and it is probable that physical activity can reduce the risk of developing breast (postmenopausal) and endometrial (womb) cancer. Physical activity can also help to reduce the risk of developing some cancers associated with being overweight or obese.

Depending on the type of cancer, different mechanisms have been proposed to explain why physical activity lowers the risk of developing that cancer.

It is suggested for all three of the above cancers, that physical activity lowers the risk because of the beneficial effect on body fatness and the effect on endogenous steroid hormone metabolism. In breast and endometrium cancer, physical activity is thought to strengthen the immune system and may reduce the levels of circulating estrogens and androgens and in colon cancer, physical activity reduces insulin resistance and gut transit time. Evidence shows that most diets that are protective against cancer are mainly made up of foods of plant origin. It is estimated that if people ate the recommended amount of fruit, nonstarchy vegetables, and fiber, 34% of mouth, pharynx, and larynx cancer cases could be prevented.

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Cereals, roots, tubers, and plantains are thought to probably protect against colorectal cancer because they are high in fiber, however, the mechanism is not clear. Fruit which is sources of Vitamin C is thought to reduce the risk of developing cancer. It is suggested Vitamin C can protect against oxidation damage to the cell, can inhibit the formation of carcinogens, and can protect DNA from mutations. Red and processed meat probably increase the risk of developing bowel (colorectum) cancer and processed meat can also increase the risk of stomach cancer.

The WCRF recommends limiting consumption of red meat to no more than 500g a day and eating little if any, processed meat. It is currently advised by the government that if you consume more than 90g of red or processed meat a day, to try to reduce intake to 70g a day. It is still unclear the reason as to how red meat causes cancer although various mechanisms have been proposed to explain this. Components of cooked meat have been implicated, such as heterocyclic amines (chemicals formed when cooking meat at high temperatures) and polycyclic aromatic hydrocarbons (chemicals formed when meat and fish are cooked over a direct flame such as barbecuing).

Another theory is when red meat is eaten nitrosamines are formed which can damage DNA. Some processed meats also have nitrates added, which are converted to nitrosamines in the gut.

There is strong evidence to suggest that alcohol consumption increases the risk of the below cancers such as breast, bowel, liver, mouth/throat, oesophageal and stomach cancers. In colorectum cancer, bacteria in the intestine can oxidize ethanol in colorectal tissue and produces extremely higher levels of acetaldehyde (up to 1000-fold higher) than compared to levels in the blood, and is thought acetaldehyde may be carcinogenic.

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In breast cancer, evidence has shown alcohol interferes with the estrogen pathways, which can affect hormone levels and estrogen receptors. It is also suggested that people who drink large amounts of alcohol may have diets that are deficient in essential nutrients and can make the tissue more susceptible to carcinogenesis. Finally, the combination of tobacco and alcohol can increase the risk of developing cancer. It is thought that tobacco causes specific mutations in DNA that are less efficiently repaired in the presence of alcohol. In the context of cancer risk, the WCRF recommends not to drink alcohol at all as it is suggested even a small amount of alcohol can increase the risk of developing cancer.

It is estimated that 1 in 5 breast cancer cases could be prevented by not drinking alcohol. A high intake of salt can also increase the risk of Hypertension and Cardiovascular Disease. It is recommended by the Scientific Advisory Committee and by Government that we should limit salt consumption to no more than 6g/d, however, the mean intake of salt in the UK is 7.6g/d. Breastfeeding is recommended for protection against infections in infancy, some childhood diseases, and also to help with mother and child bonding. The latest scientific evidence also indicates that breastfeeding protects the mother from developing breast cancer and may reduce the risk of developing other cancers, such as ovarian cancer. It is recommended by the Department of Health that infants are breastfed exclusively for 6 months, however in the UK only 1% of mothers exclusively breastfeed their baby for 6 months.

Overall, the recommendations for reducing an individual’s risk of cancer indicate the importance of following a healthy, active lifestyle, being mindful of the need to stay physically active and maintaining a healthy body weight. It is now recognised that it is better to consider overall dietary pattern rather than singling out particular items to eat more of or avoid. No single food can provide all the essential nutrients that the body needs, and any one food is unlikely to cause harm if eaten in moderate amounts.

Bone & Joint Health Bone is living tissue that continues to be renewed throughout life, with older cells being replaced by new ones. Bone is made up of a protein matrix, upon which hydroxyapatite (a crystalline structure made up of calcium and phosphorus) is deposited. Magnesium, zinc, and fluoride are also deposited in the protein matrix, although calcium is the most abundant mineral in bone; and it has been estimated that the average adult skeleton contains 1kg of calcium. Bone plays a structural role in the body and also serves as a reserve of calcium that is used to maintain calcium levels in the blood within narrow limits (calcium is essential for many basic metabolic processes, such as signal transmission, muscle contraction, normal blood clotting). Healthy bone is strong and does not break easily.

During childhood, adolescence, and early adulthood, large amounts of calcium and other substances are added to the bone, strengthening the skeleton as it grows.

Bone is continuously being remodeled, that is old bone tissue is replaced by new.

Bone formation and bone resorption (replacement of old bone tissue) take place throughout life, although at different rates at different times and at different sites within the skeleton. In childhood the process enables the bones to grow; in adulthood the purpose is maintenance.

Bone formation and bone resorption are influenced by a variety of factors including diet and physical activity. Bone formation is greater than bone resorption during growth and up until we reach our mid-twenties, when peak bone mass is reached, the net effect being an increase in bone mass.

Peak bone mass is influenced by genetic factors such as build and ethnic group. It can be increased by ensuring that the diet contains adequate amounts of calcium and vitamin D during childhood, adolescence, and early adulthood, and by regular activity especially weight-bearing exercise such as brisk walking, running, dancing, and climbing stairs.

As we progress through adulthood, bone reabsorption occurs at a faster rate than bone formation. The consequence of this is a gradual fall in bone mass as we age. In women, bone loss is accelerated following menopause, particularly during the first 5-10 years.

This is because the hormone estrogen (production of which ceases after menopause) protects bone, and bone formation and loss are influenced by such hormones. Rickets is a condition that results from a delay in the deposition of bone mineral (especially calcium and phosphate) in growing bones, usually as a result of poor vitamin D status, and is characterized by skeletal deformities, especially bowed legs.

In adults, the equivalent disease is osteomalacia and is again characterized by poor mineralization of the bone matrix (in contrast, osteoporosis is characterized by low bone mass in which the matrix itself becomes more fragile). Rickets used to be common in Britain but was largely prevented during the latter half of the 20th century through vitamin D fortification and supplementation policies (it was added to margarine by law and supplementation is recommended for pregnant women, infants, and people aged 65 years and over).

However, in recent years, cases have again been identified on a regular basis in children, typically in specific ethnic minority subgroups of the population. The structure of bone resembles that of a solid sponge and comprises a meshwork of bone filaments. Loss of bone with aging causes these bone filaments to become thinner and thinner, until eventually, they disappear, leaving large spaces within the structure of the bone and making it more fragile (brittle).

If the loss is excessive, it results in osteoporosis (sometimes called ‘brittle bones’), a condition characterized by low bone mass, deterioration in bone structure, and increased risk of fracture. One in three women and one in ten men aged 55 years and over will suffer from osteoporosis in their lifetime. Although it usually affects postmenopausal women and older men, it can also affect younger women who have, for example, suffered an eating disorder. The impact of osteoporosis on quality of life is often overlooked as it is not typically considered a life-threatening disease. However, many people living with this condition are in constant pain and lose their independence.

They are more likely to have limited social contact as a result and to suffer from loneliness and depression. Sometimes women are given hormone replacement therapy (HRT) to help reduce the loss of bone mass associated with failure to produce estrogen after menopause.

There are some concerns regarding the long-term use of HRT in terms of increased risk of some cancers, so decisions about whether to prescribe HRT usually take account of the woman’s age, family background, and risk factors for cancer.

Diet and nutrient status are important factors in the formation of healthy bones, in particular calcium, vitamin D, and vitamin K.

The mineral calcium is obtained from the diet and deposited in bones and teeth. Adults typically have about 1kg of calcium in their bodies and 99% of this is present in bone. Calcium intake is particularly important during childhood, adolescence, and early adulthood when bones are developing. But an adequate calcium intake at all stages of life (coupled with an active lifestyle) will help ensure that bones remain strong.

The richest sources of calcium in the UK diet are milk and dairy products, with milk, yogurt, and cheese providing about half of the calcium consumed in the UK diet. In the UK, white and brown flour (but not wholemeal which already has an adequate amount) must be fortified with calcium, so bread made from these flours is a significant source for many people. Green vegetables, such as spring greens and broccoli, contain calcium.

Fish that is eaten with the bones, such as whitebait or canned sardines, are also an important source. In some areas of the country, hard water provides a significant amount of calcium. An additional source of calcium is calcium-rich mineral water. Some foods may contain significant amounts of calcium but also contain substances that bind to the calcium and reduce the amount that is absorbed by the body.

Examples of these substances include phytates in wholegrain cereals and pulses and oxalate in spinach and rhubarb. As vegans do not eat dairy products they should take particular care that their diet contains sufficient calcium. In the UK, many soy products, such as tofu and soya drinks, are fortified with calcium and so can be a useful source for vegans. Vitamin D assists in the absorption of calcium from food.

Some vitamin D is acquired from the diet but for most people, the major source is through the synthesis in skin that is exposed to sunlight. Most people obtain sufficient vitamin D through sunlight exposure during the summer months.

But some groups, such as those with darkly pigmented skin living at higher latitudes, housebound people, and those who wear clothes that cover most of their body (e.g. for religious reasons), are far more reliant on dietary supply and may need supplements of the vitamin to ensure adequate status.

This is because few foods contain large quantities of vitamin D. Fish liver oils have very high levels and oily fish, e.g. sardines, mackerel, and trout, are also rich sources. Egg yolk, liver, and butter contain smaller amounts of vitamin D. Many low-fat spreads and some breakfast cereals are also fortified voluntarily, as is skimmed-milk powder.

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Daily vitamin D supplements (10 micrograms) are recommended by the Department of Health for all people aged 65 years and older. They are also recommended for pregnant and breastfeeding women. Children under the age of 4 years should receive micrograms per day. As well as being important for bone health, good vitamin D status has recently been shown to be a factor in the prevention of falls among older people.

This is assumed to be associated with improved muscle strength, which influences balance and mobility. There are at least three vitamin K-dependent proteins present in bone. People with osteoporosis have been shown to have low blood levels of vitamin K, and low vitamin K intake and impaired vitamin K status are associated with lower bone mass and a higher risk of hip fracture in older men and women.

The main sources of vitamin K are green leafy vegetables, meat, and dairy products. Recent evidence from human studies supports animal evidence that daily consumption of inulin-type oligosaccharides can increase calcium absorption. This may be of particular importance for people with a low calcium intake. Vitamin A is an essential nutrient and needed for normal bone growth. But there is some evidence that high intakes of preformed vitamin A (retinol) may be associated with low bone density and increased risk of osteoporotic bone fracture. Intakes above 1500 micrograms of retinol equivalents from food (e.g. liver, a rich source of vitamin A) or supplements should be avoided.

In practice, this means that, as a precaution, regular consumers of liver (once a week or more) should not increase their intake of liver or take supplements containing retinol (for example, cod liver oil).

The sodium provided by dietary salt increases urinary calcium loss but, provided calcium supply is adequate, this may be counteracted by an increase in absorption. Physical activity, especially weight-bearing activity (such as jogging, brisk walking, or dancing), is of critical importance in building and maintaining strong bones. Bones respond to the weight they carry, which means that low body weight is a risk fracture for bone fragility and fracture in older people, in particular.

Regular physical activity has many benefits for people of all ages. In childhood, activities that include running and jumping such as basketball, badminton, volleyball, and rope skipping strengthen growing bones. Playing outside also brings with it benefits from skin synthesis of vitamin D in the summer months. For older people, regular activity (such as climbing stairs and walking) improve mobility, balance and increases muscle mass, which is important in preventing falls. Going for a walk in the sunshine will again provide the dual benefits of vitamin D synthesis and physical activity.

There are two common forms of arthritis, age-related osteoarthritis which is thought to affect 10% of people over the age of 65 years, and rheumatoid arthritis, an inflammatory form of arthritis, that often begins at a relatively young age and affects about 1% of the population. Being overweight can be associated with osteoarthritis, and weight loss and regular physical activity can relieve symptoms.

Long-chain omega-3 fatty acid supplements have become popular for the treatment of rheumatoid arthritis. Their proven clinical benefit is modest and the long-term benefits and disadvantages need further evaluation. Nevertheless, fish oils at levels providing 2.7-4g/day of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been shown to alleviate some of the symptoms of rheumatoid arthritis, having beneficial effects on swollen and tender joints, grip strength, and mobility.

The richest dietary source of these fatty acids is oily fish.

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Cardiovascular & Heart Disease Cardiovascular disease (CVD) is a group of disorders of the heart and blood vessels, which includes coronary heart disease, heart attack, and stroke.

Approximately 26% of all deaths in the UK are due to CVD and 42,000 people die prematurely (under the age of 75) each year as a result of the disease. It is estimated 7 million people in the UK are living with CVD, which costs the NHS £6.8 billion a year.

Coronary heart disease (CHD) is the leading cause of death in the UK, with around 1 person dying from CHD every 8 minutes. However, it is believed 80% of CHD and stroke could be prevented by changes to lifestyle factors, such as diet, physical activity, and smoking. Atherosclerosis is the narrowing of the arterial lumen (the space inside the artery), due to a build-up of plaque that consists of muscle cells, connective tissue, cholesterol (primarily low-density lipoprotein (LDL) cholesterol), and calcium.

The narrowing of the lumen restricts blood flow and if this occurs in the coronary arteries the supply of oxygen to the myocardium (muscular tissue of the heart) is deprived, causing an accumulation of lactic acid and resulting in angina (chest pain).

The development of atherosclerosis starts in early life and gradually progresses throughout adolescence and early adulthood.

However, the rate of development of atherosclerosis is influenced by CVD risk factors, such as high blood cholesterol and high blood pressure, which are discussed on page 3 of this article. If an atherosclerotic plaque ruptures or breaks down, a blood clot can form in the vessel (thrombosis) blocking the flow of blood. If this occurs in the coronary arteries it can lead to a heart attack and if the blockage occurs in a blood vessel that supplies the brain it can result in a stroke. There are a number of factors that can increase or reduce the risk of CVD and the more risk factors a person has, the greater the chance of developing CVD. A person is at greater risk of developing CVD if they have a family history of CVD, which is defined as A person’s father or brother being diagnosed with CVD under the age of 55; or if a person’s mother or sister was diagnosed with CVD under the age of 65. Certain ethnic groups are at a greater risk of developing CVD; these are South Asian (Indian, Bangladeshi, and Pakistani) and African Caribbean. People from a South Asian background are at a higher risk of developing CHD and, if also over the age of 65 years, are at a greater risk of having a stroke. People from an African Caribbean background are more likely to have hypertension. The prevalence of CVD increases with age, for example, data from 2011 suggest that about 35% of men over 75 years were affected by CVD compared with about 15% of 45-64-year-olds.

There are also modifiable risk factors, Socioeconomics factors such as comparing people living in the more affluent areas of the UK, there are on average more premature deaths (under the age of 75) from CVD in the most deprived areas of the UK. Approximately 30% of adults in the UK have hypertension (high blood pressure), which can damage and narrow arteries or can lead to an aneurysm.

Reducing blood pressure can significantly reduce the risk of CVD events, e.g. coronary heart disease, stroke, and heart failure. Being overweight or obese is associated with hypertension, type 2 diabetes, and high cholesterol levels which are all risk factors for CVD and a person is at a greater risk of developing CVD if their BMI is greater than 25. Abdominal fat is also associated with CVD and a person is at greater risk if their waist circumference is greater than 94cm (37 inches) for a man and 80cm (32 inches) for women.

It has also been shown that weight reduction significantly reduces the incidence of CVD (in those who are overweight, to begin with). A low level of physical activity is associated with overweight and obesity.

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Meeting the current physical activity recommendations has been found to reduce the risk of CVD by 20-35%.

A number of dietary factors can modify the risk of developing CVD and each factor contributes to a person’s overall risk of developing the disease. Diet can have both a negative and positive impact on CVD risk. A high intake of saturated fatty acids can increase plasma LDL cholesterol. Current intakes in the UK exceed the recommendation of no more than 11% of food energy, for example, intakes in adults aged 19-64 years are 12.7%. Studies have shown that replacing dietary saturated fatty acids with polyunsaturated fatty acids can lower the level of plasma LDL cholesterol and the total cholesterol to HDL cholesterol ratio. It has been estimated that replacing 5% of energy from saturated fatty acids with polyunsaturated fatty acids reduces the risk of developing CHD by 10%.

Evidence for the effect of replacing saturated fatty acids monounsaturated fatty acids on CHD risk has been inconclusive due to a smaller number of studies looking into this compared to those looking at polyunsaturated fatty acids but the data that is available also demonstrates a reduction in plasma cholesterol, though the effect size is smaller. National and international dietary guidelines recommend reducing saturated fatty acids in the diet and replacing them with small amounts of unsaturated fatty acids. Replacing saturated fats with wholegrain carbohydrates also appears to reduces the risk of CHD, however, no effect on CHD risk is seen when saturated fat is replaced with refined carbohydrates.

There has been a lot of controversy on the effects of saturated fatty acids on health in the media. Below are links to our facts behind the headlines pages on saturated fatty acids, which discuss recent media headlines in relation to current scientific evidence in this area. The long-chain n-3 fatty acids (also known as omega 3 fatty acids), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA) may reduce the risk of CVD via effects on the development of atherosclerosis and thrombosis, by reducing inflammation and coagulation (blood clotting). DHA and EPA may also stabilize atherosclerotic plaques, reducing the risk of plaque rupture which can lead to thrombosis. A small amount of DHA and EPA can be made in the body from alpha-linolenic acid (ALA), a short-chain n-3 fatty acid found in oils, nuts, and seeds. However, the best source of DHA and EPA is oily fish and they are also present in smaller quantities in shellfish, red meat, and eggs.

There is a strong association between trans fatty acids and an increased risk of developing CHD. This is because consumption of these fatty acids can raise LDL cholesterol and decrease HDL cholesterol. Trans fatty acids are found naturally in foods produced from ruminant animals and are also produced during the process of partial hydrogenation of edible oils. In the UK use of partially hydrogenated vegetable oils has been largely eliminated and so levels of trans fatty acids in the food supply are low. The current intake of trans fatty acids in the UK is between 0.5-0.6% of total energy intake, which is in line with the recommendation that trans fatty acid intake should not exceed 2% of total energy.

Diets high in fiber are associated with a reduced risk of CVD. It is believed one potential mechanism for the benefit of CVD risk is the effect of fermentable fibers from foods like oats and fruit on cholesterol levels.

Consumption of these types of fiber can reduce the level of total and LDL cholesterol in the blood because the amount of cholesterol absorbed in the small intestine is reduced.

Additionally, as a result of the fermentation of fiber in the colon, specific short-chain fatty acids are produced which have been found to inhibit cholesterol synthesis in the liver. In SACN’s 2015 report, Carbohydrates and Health, a 9% reduced risk of CVD was estimated with every 7g of additional fiber intake and an intake of 30g/day for adults was recommended. However, current intakes are well below this recommendation at around 18-19g for adults aged 19-64 years. A high intake of salt can increase the risk of hypertension which is a risk factor for CVD. Reducing salt intake can help to lower blood pressure and therefore reduce the risk of developing CVD. It is recommended that consumption of salt should be limited to a maximum of 6g/day, however, despite intakes reducing over recent years, the average intake for adults in the UK is 8g/day. Oily fish is one of the richest dietary sources of n-3 fatty acids and it is believed its cardioprotective effects are due to the high content of the long-chain polyunsaturated fatty acids DHA and EPA. Additionally, consuming fish may displace other foods such as red meat, which is typically higher in saturated fat, from the diet. Current UK recommendations are to consume 2 x 140g portions of fish per week, one of which should be oily, which would provide approximately 450mg long-chain n-3 fatty acids/day, depending on which fish are chosen. Fish intakes tend to increase with age, with older adults consuming the highest amount in the UK. However, average intakes in all age groups are below recommendations. Older adults consume the most oily fish, with average intakes of 12-13g/day while children between the ages of 1.5 and 10 years consume the least.

Overall, the average population intakes in adults in the UK are 8g/day.

Meeting the current recommendation for fruit and vegetables (at least 5 x 80 g portions per day) can lower the risk of developing CVD. More recent research has started to look at fruit and vegetable subtypes to understand which specific fruit and vegetables may be most beneficial in reducing the risk of CVD. Citrus fruits and cruciferous vegetables have been found to have a positive impact on the function of the cardiovascular system but overall there isn’t enough evidence to make specific recommendations about the types of fruit and vegetables to consume.

Therefore consuming plenty of a variety of fruit and veg is key. Consumption of nuts is associated with reduced mortality from CVD and randomized controlled trials have reported reduced levels of LDL cholesterol, something which is thought to occur due to the fatty acid composition of nuts as they are low in saturated fatty acids and high in monounsaturated fatty acids. Nuts also contain important nutrients including n-3 polyunsaturated fatty acids (especially walnuts), fiber, magnesium, potassium, vitamin E, and phytochemicals. If eaten as part of a healthy balanced diet, plant sterols and stanols have been found to lower plasma LDL cholesterol levels by 7 – 12 % and in turn, reduce the risk of CHD. The European Food Safety Authority (EFSA) has deemed the evidence for this reduction in cholesterol robust enough to approve a health claim. The structure of plant sterols and stanols is similar to that of cholesterol and so these compete with cholesterol for absorption in the intestine.

This results in less LDL cholesterol being absorbed and instead more is taken up by the liver. This beneficial effect on plasma lipid levels is seen with a daily consumption between 1.5 and 3.0g. Plant sterols and stanols can be found naturally in foods such as fruits, vegetables, nuts, and vegetable oil, however, an average healthy diet will not contain enough to elicit the positive effect on cholesterol levels. Instead, ‘cholesterol-lowering foods, such as yogurt drinks and spreads, are available which have been enriched with sterols and stanols to contain the recommended level.

Sterols and stanols are only targeted at people who have high LDL cholesterol levels, as no great effect is seen with other populations.

Previously, moderate alcohol consumption was thought to be associated with a reduction in CVD mortality, however, a large body of evidence suggests the potential positive effects of moderate consumption were overestimated.

Current advice that both men and women should not drink more than 14 units of alcohol per week is based on keeping health risks at a low level and a safe limit has not been set.

Observational studies have found following a Mediterranean dietary pattern to be beneficial in reducing mortality and morbidity from CVD (as well as other nutritionrelated diseases e.g. cancer) and adherence to this dietary pattern has been associated with a 10% reduction in CVD incidence or mortality. In general, a Mediterranean-style diet contains moderate amounts of fat which are mostly unsaturated and is high in fiber and phytochemicals.

It is believed potential mechanisms for the beneficial effect this dietary pattern has on CVD include anti-inflammatory effects and improvements in endothelial function. Additionally, the Mediterranean diet has been found to have beneficial effects on risk factors for CVD, such as obesity, waist circumference, diabetes, and hypertension. In more recent years, research has started to explore associations between dairy consumption and the risk of developing CVD. As discussed on page 4, intake of saturated fatty acids increases the levels of LDL cholesterol in the blood, which is a risk factor for CVD. Dietary advice for the prevention of CVD has therefore focused on reducing intakes of saturated fatty acids.

Among UK adults, milk and dairy products are one of the main dietary sources of saturated fatty acids in the diet, along with cereals and cereal products and meat and meat products. However, evidence from prospective cohort studies and meta-analyses have suggested milk and dairy products (excluding butter and cream) may not have a negative effect on the development of CVD and in some cases may reduce the risk of CVD. Although the mechanism is not clear, other components within the food matrices of milk and dairy products (such as minerals [e.g. calcium, potassium, and magnesium] and bioactive peptides) may potentially have beneficial effects on risk factors for CVD including reducing blood pressure, arterial stiffness (a risk factor for atherosclerosis) and reducing lipid absorption. All these health conditions can be improved or to some extent prevented via these nutritional recommendations. I would also advise looking at all three of the Body Coach Fitness websites for nutritional advisory programs ( alongside nutritional medical advice from your general practitioner).

Sharon can help you achieve your fitness goals in the gym, at home & also outdoors. Personal training is available 1-2-1, in couples & also small groups. Body coach fitness has a holistic approach to health & wellness, fitness, nutrition & sports performance & is dedicated to educating people on the benefits of a healthy lifestyle! Whatever your goals Sharon will help you achieve them. When not training others to achieve their goals Sharon works towards her own, training hard to compete at an international level as a natural physique competitor. www.bodycoachfitness.com www.bodycoachfitness.org www.bodycoachfitnesseducation.com https://www.facebook.com/sharon.clare.14

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THE DIVORCED WOMAN’S GUIDE™ TO ….

SEEING THE RAINBOW AT THE END OF YOUR DIVORCE

Any time I see a rainbow, I automatically follow it to see where the end of it might be.

By Wendy Sterling

And if I am being really honest, it is a sign that luck will follow or as I like to call it an inner awakening. For me, it is a pathway of beautiful light cascading across the sky that is full of knowledge, truth, hope, promise and possibility.

I also tend to smile and feel hope, which brings peace, serenity and tranquility to my body.

However, many of us going through divorce feel the opposite.

Weathering the storm of divorce provides the opportunity to search for your rainbow.

In fact, we choose to stay in the dark under the clouds or as I like to call it, fear, which creates overwhelm and anger and a sense of despair and struggle. It’s like being in a boat alone with no oars or compass, which is a lonely place to be.

Stepping into the light requires courage, strength, and resilience – something we cannot see easily.

Just like rainbows. We must search for the anchors to the light with a vigor and persistence to achieve the outcome you desire.

The mountain of divorce is a steep and brutal one to climb up and overcome. Understanding resilience means recognizing and facing the challenges that await you during and after your divorce with your head held high. Resilience is not a one-time occurrence; it’s an ongoing process of reflecting on your experiences and learning how to turn them into positive life developments.

A rainbow is a sign of hope and new beginnings; it exemplifies the myriad of choices not to mention colors and has a magical pot of gold at the end of it.

After all, “if happy little bluebirds fly beyond the rainbow, why, oh why, can’t I?”

Here are seven “rainbow ways of being” to apply to your own life: Define your ‘end of the rainbow’ — set a goal that’s lofty and makes you stretch, and then build your plan so your sights are set on that goal.

Be a dreamer — give yourself permission to dream huge. Practice active visualization, seeing yourself living your dream.

Les Brown said, “Shoot for the moon, even if you miss you’ll land among the stars.” The same goes for the end of the rainbow. Shoot for the jackpot of gold and even if you miss you’ll be further along toward your dream than you were before.

Be diversified in your thinking — aim to live outside the box or the norm, so that new and different solutions become a habit.

Look for ways to color your life — allow yourself to open your eyes to the world and people around you. Notice your surroundings. Smell the roses. Make eye contact and smile and engage more often. You’ll be amazed at how your senses awaken.

Be courageous — be bold and fearless in your convictions. A great way to do this is to focus on the intention behind the dream and goal rather than on the fear that’s keeping you where you are.

Stay positive — Truly, a positive mindset manifests many things, including being able to actually SEE the rainbow when it appears to you.

Enjoy the journey — Appreciate the ebb and flow along the way. You will find that it keeps you present and in the joy of the moment more often.

Whatever it is, doing what you can to grow and adopt some “rainbow ways of being” will help you move your career and your life forward. And please know this: A rainbow always appears somewhere after the storm, even if you can’t see it. Knowing it’s there helps.

Wendy Sterling is a Divorce Recovery Specialist, writer, author, and speaker who founded The Divorce Rehab™.

Wendy helps divorced women recover from their divorce by finding their true identity and voice by ending their pity party, mourning the loss of their marriage to create a new, better life they design. Prior to becoming a certified life coach, Wendy established her 18-year career as a top-level advertising sales executive in the digital space, at the world’s most progressive social and lifestyle website brands (such as Who What Wear and Refinery29). After learning of her own unexpected divorce and finding the world of coaching, she realized she could combine her 20 years of experience in Corporate America as a leader with this new coaching methodology and make a profound impact in the world. She helps women see their divorce as a gift, it happens FOR them not TO them. Wendy is a graduate of UCLA and a Certified Professional Co-Active Coach (CPCC) from The Co-Active Training Institute. She is also an Associate Certified Coach (ACC) through the International Coach Federation. She is a guest blogger on Hello Divorce as well as a Contributing Writer for Divorced Girl Smiling. https://www.facebook.com/wendytsterling/ https://www.instagram.com/divorcerehabwithwendy/ https://www.wendysterling.net/

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APRIL: A TIME FOR NEW BEGINNINGS

BY LINDA WATSON

The month of April begins with a lot of restless and dynamic energy. As Mercury enters the sign of Aries on April 3rd, expect to experience more confidence and passion in how you are communicating with others and expressing yourself. This Mercury/Aries combination provides courageous and exciting energy, with a rapidfire mindset that will help initiate new beginnings as we head into the spring and lead the way with Aries’ pioneering spirit.

During this time period, it will be effortless to come up with new ideas, projects, and solutions to problems that up until now have evaded you. Take advantage of this phase by effectively creating new concepts and leading with innovative thoughts and ideas. All of this enthusiastic energy can generate an inclination to speak passionately about exactly what is on your mind before considering the delivery, so try to be mindful of when a situation calls for sensitivity and collaboration. Make sure to keep your mind open to other viewpoints and perspectives.

On April 9th, Mars will be in a challenging aspect to Neptune. The connection between these 2 planets will only last for a few days, so during this time, try not to make any important decisions. Neptune has the tendency to cause confusion and could actually create ambiguity regarding activities you are involved with

You may also feel a lower energy during this time, and you may begin to doubt all the headway you have been making up to this point. The best thing to do is to take time for reflection during this transit. Take care that you are not misunderstood by others and that you don’t misunderstand communications being directed towards you.

The New Moon will take place on April 11th, when she will also be in the sign of Aries. This is considered to be one of the most important new moons of the year since it occurs in the first sign of the zodiac.

In keeping with the Mercury/Mars energy at the beginning of the month, it looks like the theme for April is definitely new beginnings. With this New Moon, the time for dreaming and imagining is over. She wants you to take action and be courageous about moving forward with your plans and visions. The urge is to begin again, so accept the invitation. Develop your visions and offer intentions for manifestation on the night of this New Moon in order to let the Universe know that you are ready to create abundance in your life.

On April 19th, the Universe enters Taurus season when both the Sun and Mercury leave Aries and enter the sign of Taurus. This is when you will begin building and structuring the ideas and plans you have been focusing on for the past couple of weeks. Where Aries initiates, Taurus brings form, function, and sustainability. You may actually feel the calmer and more stable energy begin to shift around this time.

Focus on what can be creatively built and accomplish all that you set out to do with determination and patience. Use the initiating energy of Aries that began the month, to attract and build a solid foundation through the end of April and beyond. Mercury in this fixed earth sign is giving your mind a chance to slow down and take in perceptions through all 5 senses. It loses that restlessness and becomes grounded, allowing you to develop things that are enduring, stable, and can last the test of time.

We end the month with a Full Moon in Scorpio on April 26th. In Scorpio, the Full Moon brings a craving for intensity.

Scorpio is a water sign and is deep! You will be feeling things more deeply and passionately during this Full Moon.

Your intuition will be strong, so trust it!

During a Full Moon, there is always a tug of war between the Moon and the opposing Sun. In this case, Taurus is the opposing sign. On one side are the passionate waters of Scorpio, conflicting on the opposite side, with the practical earth qualities of Taurus. This provides the opportunity to shine a light on what you really need in your life and what needs to be let go. In other words, the theme is transformation. Ask yourself what exactly needs to be released in your life, where your opportunities for growth are, and how are you already transforming?

This is an opportunity to face your demons and release old fears and self-doubt. Allow for total illumination that will enable you to see everything leading up to this moment. Take some time to practice forgiveness and gratitude. You are getting to see all of the things you need to. It is the time to end, culminate, and release.

Linda Watson is the owner and creator of Soul Guide Astrology. She is a member of the American Federation of Astrologers. She provides birth chart readings and solar return (yearly) chart readings, offering support, insight, and guidance to better help others find their focus and move forward with their dreams. You can schedule a consultation by visiting her website, www.soulguideastrology.com. Find her on Facebook at Facebook.com/linda.watsonastrolog or on Instagram at instagram.com/soulguideastrology

YOUR APRIL NEW MOON HOROSCOPE ARIES – March 21 – April 19 You are emotionally driven to reinvent yourself and to openly communicate your thoughts and ideas, even though you feel the push-back from those in an authoritative role in your career sector. Be assertive and courageous when advocating for yourself. However, be mindful of your delivery so as not to create ego conflicts. Toward month’s end, think outside the box in terms of how you are structuring your finances. Keep an open mind to any changes that will benefit you in the long run.

What may seem daunting will actually bring more freedom.

TAURUS – April 20 – May 20

Focus on inner peace and take time to do some meditative or spiritual work. This is a wonderful period to trust your intuition and pay close attention to the messages in your dreams. Your dreams can be a guide in bringing buried feelings to the surface. Pay attention to your inner voice and let your desire for change bloom in the dark of the New Moon. The inner changes that occur bring freedom of expression, allowing you to be less inhibited, more open-minded, and true to your individual and unique identity.

GEMINI – May 21 – June 20

Do you feel the need to be a part of something bigger than yourself? Follow your desire to connect with others who easily align with your wishes, ideals and sense of purpose.

Focus on your hopes and dreams and decide who you want on this journey with you. The purpose is to share feelings and to experience the give and take toward a common goal with friends or like-minded group associations. The joy will come from the collaboration efforts and creating a vision that will benefit humanity.

CANCER – JUNE 21 – JULY 22 Your soul focus will be on your professional life and public reputation during this month. This is the time to pursue new career goals. You possess an instinctive ability to fearlessly charge ahead and accept whatever challenges await you.

These career changes will be significant and beneficial if you take advantage of opportunities as they arise. Make sure you consider all the possibilities when considering your options.

LEO – July 23 – August 22

You feel restless within your career sector and have an urge for professional freedom with a strong drive to create your own path. Uranus is in a conjunction aspect with the Sun causing sudden changes in direction. The Full Moon toward the end of the month can illuminate what you should be doing with your life and truly decide if you are happy in your current role. Be on the lookout for new work opportunities.

VIRGO – August 23 – September 22 Don’t be afraid to dive deep as you investigate your emotional needs and desires. It is a good time to focus on issues of intimacy and close emotional attachments. Let go of any power struggles between yourself and your partner and strive to understand what makes him/her tick as well as your own motivations during this time. Your challenge will be to transform your own sense of insecurity by coming to terms with the parts of yourself that need to be worked on.

LIBRA – September 23 – October 22 Your romantic relationship is moving forward as you take the next important step by moving in together and sharing your space. Be prepared for some power struggles regarding the type of home environment being envisioned. During this transition, compromise is key. Use your intuitive sense of what a real partnership requires and an awareness of another’s viewpoint being as important as your own. It is all a balancing act this month and you have the art of negotiation on your side.

SCORPIO – October 23 – November 21 It is time to start fresh in making changes to your daily health routines and improving and organizing the structure of your dayto-day regimen. When planning your changes, educate yourself on the value of exercise, good nutrition and eating habits, and the effect of stress on mind and body. You may struggle mentally with this, but you can get control by learning stressreduction techniques, studying subjects of a psychological nature related to mind/body connections, and journaling or writing about the steps you are taking to begin your new lifestyle.

SAGITTARIUS – November 22 – December 21 Give yourself permission to play, engage in romance and embrace your creative self-expression. Now that it is spring, you can connect with others through fun, recreational outdoor activities. Venture outside your comfort zone, explore, live in the moment. Be flirty and invite sexy romance whether with a new love interest or someone you have been with for some time. Allowing your creativity and radiance to shine, will transform the way you see your worth and value, enabling you to appreciate who you are and achieve more harmony in relationships.

CAPRICORN – December 22 – January 19 Your mind is focused on the things that provide a foundation for your emotional well-being. Is your home offering a haven for you to feel safe and secure? Do you have a strong support system through family and friends? This is a good time to make long-range plans for the future by creating a place to retreat and relax that reflect your individual emotional style and needs. You can also spend more time bonding with those you care about, renew relationships, and open up your true and deep emotional feelings when you need support.

AQUARIUS – January 20 – February 18

You will see some changes in your career or in the professional tasks that you perform. Or perhaps you will see the culmination of a long-term work project. Let the Full Moon at month’s end illuminate what you should be doing with your life and how you want to be seen. With the Uranus/Sun conjunction transiting your 4th house, these changes will also impact your homelife.

Be open to moving things around a little to give everyone a bit more space and make room for more inspired and progressive ideas to replace older, more restrictive family patterns.

PISCES – February 19 – March 20 Explore and strategize ways to earn more money. This month brings the opportunity for new beginnings in the area of your finances and resources. Take a look at what you have, what you want, what you earn and how you earn it, how you spend it, and how you save it. Prepare a budget, set up realistic financial goals and arrange your life in terms of what you most value. This is a wonderful time for making financial plans, developing methods to increase productivity and efficiency in business, and also a good time to deal with banks and ask for financial assistance. *Want to go deeper and understand your purposes and opportunities?

Visit www.soulguideastrology.com and schedule a one-on-one reading with Linda. When you sign up for her newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities.

T E N I N T O

T H I N G S

T O

T A K E

C O N S I D E R A T I O N

B E F O R E

B U Y I N G

A

T R A V E L

T R A I L E R .

BY LINDA CASHMAN

After 10 years of tent camping, 16 years of pop-up

A few weeks later after my moment of weakness,

camping, my best camping buddy and husband

we had yet another camping trip where we

Bob and I decided that it was time to get a travel

struggled with our pop-up to get the king-size bed

trailer. For years we talked about getting one when

pulled out and set up. While walking through the

we retired, but then a few things changed that

campground we spoke with a fellow camper that

made us think, why wait until retirement and miss

had a trailer that was not only within our budget

years of camping enjoyment that we could be

but had a floor plan that we loved! We were

having right now?

hooked.

Ok, our story sounds a bit backward, but it worked

Now, this is where our story gets a little

out well for us. As I said earlier, for years we

interesting. We went out trailer shopping and

looked at and dreamed about getting a travel trailer

found the perfect camper, only to realize that the

“someday.” We discussed length, floor plans, and

truck that my husband wanted, wouldn’t

the amenities we would want in a trailer. We spoke

adequately pull the camper even though the

with people that owned travel trailers and asked

specs said it could handle the weight. Bob went

them what they liked and didn’t like. Again, always

with his second choice which easily handles

dreaming, looking to the future for “someday.” For

towing our camper. So oddly enough, if we hadn’t

about a year my husband was trying to convince

found the camper first, we wouldn’t have had the

me that we should get a truck. He even had the

right vehicle to get the camper of our dreams.

model picked out. In a moment of exasperation, I

Which brings me to the first, and most important

told my husband fine, get a truck, but I get my

point, vehicle tow capacity!

travel trailer!

Vehicle tow capacity Know what your vehicle will pull. Check the specs, read what others have to say about how well their vehicles handle the trailers that they pull. You don’t want to buy a camper that is so large your vehicle will struggle pulling your trailer up hills, or struggle in high winds, or limit the distance you can pull.

Don’t necessarily believe what a salesperson at a camper dealership may tell you. Do your research!

Size As with buying a tent or pop-up, size matters. Consider the number of people that you will be camping with. Do you have a large family or just two people? With our youngest leaving for college next year, we’ll be empty nesters so we didn’t need to think about bunk beds. However, we wanted to have the option of her still joining us, or someday grandkids joining us.

Because of this, a floor plan with a “U” shaped dinette where the table folds down into a second bed, became an absolute must. Unlike a “booth”, a “U” shaped dinette is large enough for an adult to sleep on. A note about length. A longer camper will restrict some of the campsites available to you. Also, consider where the camper will be stored when not in use.

You can’t park a 28-foot camper in a 20-foot driveway.

Beds This goes back to the number of people you plan on camping with. If you have a family, do you want single bunks, double bunks, bunks that flip up to provide a seating area underneath? Windows on both walls will allow the bunk area to seem less like a box and keep airflow and sleeping more comfortable. Consider the positioning of the master bed. After 16 years of crawling over Bob to get in or out of the bed in our pop-up, another absolute-must-have was a bed I could walk around.

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Windows Windows, windows, windows. Coming from a pop-up, we used a lot of “windows” to give us light and airflow. For us, the more windows the better. It brings the outside in, so-to-speak, and that’s why we camp, to be in nature.

Test out the windows and how far they open. Travel trailers can be very warm on a hot summer day and unless you’ve got an electric site with air conditioning, you’re going to want lots and lots of airflow.

Electric, boondocking, or dry-docking What type of camping do you plan on doing? Will you be hooking up to electric or “boondocking” in undeveloped sites or “drydocking” in campgrounds and just not using an electric site? Personally, the only time Bob and I use an electric site is on our last camping trip in October since the sun sets shortly after supper and nights can dip into the 30s. We find it handy to be able to run the lights for longer amounts of time without draining the battery. For the rest of our camping trips, we dry dock since we’re always outside and seldom use the electricity except for the water pump and one light while getting ready for bed.

A tip about dry docking. Since purchasing our travel trailer, we love it so much more than our old pop-up that we go about 6 to 7 times a year now. That’s a lot for here in Wisconsin. We’ve also extended our trips from 2 nights to 3 or 4 nights. With the longer trips, we’ve been running out of battery power by the end of day 3, and our solar panel can’t keep up. Hubby to the rescue! Through extensive research and talking with our local battery supply shop, we’re using two golf car batteries. Two reasons behind this. One, a golf car battery is designed to take more bumps than a marine battery. Second, by hooking the two together we are getting more battery hours than using a single marine battery. Perfect for our longer trips! A word of caution, make sure you hook them up correctly or you could damage your electric system. Ask your salesperson to show you how to properly hook them together!

LIVE LOVE AND EAT

Storage What type of storage do you need? Is it functional? Closets for hanging jackets or shelves for storing clothes? Can you easily get at the things you need? For example, we have a storage area with double doors over the sink/stove area.

It’s impossible to see into it, but we found 3 very nice storage boxes that fit perfectly into the area. We know what is in each box and just pull out the box we need and never have to scrounge.

These storage boxes also keep things from sliding around during travel.

Floorplan There are dozens of floor plans to choose from. I suggest setting aside a couple of hours to actually go to a dealer or two and just have some fun exploring all the layouts there are to choose from!

Imagine how you will live in your RV and how you will camp. Will you be a weekend camper or go on longer trips?

If you plan on long trips, a larger unit might be for you because it will have more storage and feel less confining after living in it for days or weeks.

Looking for a little privacy? You might want to opt for a plan that has a wall.

These plans have doors that can be shut and giving you your own private room away from the kids.

Do you need a unit that offers two doors? If you have several little ones running in and out using the bathroom, a second door could come in handy.

About half of RV floor plans offer slideouts and they’re a great option. Getting around inside your RV is much easier with the extra room that a slide-out provides.

If you have no idea of what kind of floor plan might work for you, try renting an RV and camping with it. See what amenities you might love, and those you can live without.

Have fun exploring different campers and their floor plans. Once you narrow down what floor plan will work for you, it’s time to hit the internet.

See which RV manufacturers offer the floor plans that you like. Research the company and the construction of the units they offer. Not all RVs from the same manufacturer are built alike. There are low and high ends offering different quality and amenities.

Kitchen This was one I never really thought about until I saw an “L” shaped kitchen and then it became my third must-have. We do a lot of cooking both outdoors on the grill and inside on the stove. Since we enjoy cooking, the “L” shape kitchen gives us more prep room, and then when we’re done, more room to wash and set the dishes out to dry. If cooking is not your thing, a galley kitchen should work just fine. Consider the number of burners and spacing between the grids. While not a deal buster, we enjoy having 3 burners with the grids closer together. With a 3 burner stove, we can use one burner with a large skillet for cooking our eggs, a second burner for brewing our strong coffee, and the third burner for heating water for our daughter’s hot chocolate.

Some units come with an outside kitchen. We chose one without an outside kitchen for three reasons.

One, we had an attached grill with our pop-up camper. The first year we used it, it flared up and we ended up melting a small spot on the protective rubber beneath the canvas. Two, if the wind was blowing toward the camper, the smoke blew into the camper. We prefer to use a portable grill so we can cook in the area that works best for the campsite. Third, we didn’t want the extra weight of an outside kitchen.

Construction The frame is the bones of your camper walls. The closer together the studs, the stronger the frame. Find out what kind of materials are used. Aluminum is stronger than wood and will not rot. The enclosed underbelly will also help keep your unit warmer for the early and late camping trips, as well as help, prevent animals from nibbling on the wiring. As stated earlier, each manufacture has low and high ends in their lineup.

LIVE LOVE AND EAT

Niceties Some of the little extras that we enjoy with our camper are the walk-around bed, “L “shaped kitchen area, and “U” shaped dining area for extra sleeping. These were all must-haves for us, but as we camped, we realized that there were several other niceties that our camper came with that we really enjoy.

Light switches right by the door so when we walk in at night we don’t need to walk through the camper in the dark to get to the light switch.

Dual LP tanks that automatically switch from one to another when empty. There is nothing more annoying than running out of propane in the middle of a cold night, or while you're cooking.

The lights in the slide-through storage come in handy when setting up in the dark. A backup camera on the camper (Bob installed this himself, but it was already wired for the camera hookup.) It makes backing in much easier and saves a lot of frustration and, um, yelling.

Lastly, I love that our fold-down steps have 3 rungs! Steps with only 2 rungs can be difficult to use for small children or adults with bad knees.

As with all large purchases, do your homework! Find a floor plan that is right for you, a brand that you feel confident with, and get on the road to your first of many camping adventures!

Linda has been in love with the written word for as long as she can remember, and by the age of ten, she wanted to write a book. Although she has not yet achieved her childhood dream of writing a book, she has written for television, as well as produced training and sales informational materials. As a strong believer in giving back, she has penned several articles for non-profit organizations. Linda is currently working on a made-for-television movie. llcashman123@gmail.com

HOW TO DYE EASTER EGGS, FUN CRAFT TO DO!

You will need!

White eggs Small cups or glasses White vinegar Food coloring Spoon Wire cooling rack Parchment paper Add dry white eggs to a pot and add water. Boil, for two minutes. Turn the heat off and let the eggs sit for 10 minutes. Remove the eggs to let them cool in a bowl but save the hot water for the dye.

Bring the water back to a boil. Prep one small cup or glass for each color you would like to use. Add one tablespoon of vinegar to each glass, boiling water, and drops of food coloring. Place an egg on a spoon, and gently lower it into the dye cup. Let them dry on a wire cooling rack with parchment paper underneath. Start creating with stickers, paint, rubber bands, etc.

9 SIGNS YOUR EXERCISE ROUTINE MAY BE TOO MUCH

BY DR. DANIELLE LITOFF

Let’s go back to the basics: if it feels good, it is usually good; if it feels like pain, that is a sign that your body is injured or needs a break. And pain is not always obvious right away - it can sneak up on you over time.

Pain is our body’s way of warning and protecting us by stimulating the nervous system to produce chemical reactions to signal the body. Unfortunately, it has become a badge of honor in our American culture to go-go-go, deprive ourselves of certain foods, exercise six days a week, and generally push ourselves in the name of health and strength. But what if that is doing more harm than good?

9 SIGNS THAT YOU NEED TO ALLOW YOUR BODY TO RECOVER: Exercise leaves you exhausted instead of energized

You get sick easily, or it takes longer than normal to get over an illness

You have the blues or anxiety

You're unable to sleep or you can't seem to get enough sleep

You have ''heavy'' legs, or feel weighed down

You have a short fuse and are quick to anger or irritation

You're regularly sore for days at a time

You have irregular periods or no periods at all

Recurrent injuries such as overuse injuries, tendonitis, shin splints, etc.

Overtraining and disordered eating (e.g. restrictive dieting, compulsive eating, or skipping meals), are often co-conspirators leading to real consequences in health and fitness.

Stress without recovery will spike and alter cortisol rhythms. Cortisol is a steroid hormone that regulates: ●Sex hormones ●Neurotransmitters ●Metabolism ●Immune system Over-exercising puts you at greater risk for injury.

The more you over-exercise, the more likely you are to end up with pulled or torn muscles, loss in bone density, altered menstrual cycles, pain, anxiety, disordered sleep cycles, and irregular metabolism.

The exact opposite of why you started exercising initially!

If you find yourself experiencing several of the nine signs that your exercise routine may be too much, take a pause and evaluate the severity of your symptoms. Connect with a physical therapist, trainer, or nutritionist who can help. Or just give yourself the week off and then slowly start introducing movement back into your routine.

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/

My Rescue and Me

By Jace Jacobs

I said hello to a little doggie and adopted him right away. Now it's eight pounds of extra crazy as we hang out each day.

I knew back in 2017 when my dog, Kona, transitioned away that my family and I would need a little bit of time to heal. We wanted to wait a while before we added another dog to the family. I knew deep inside that I would know when I was ready.

Turns out February 2021 was just the right time. I looked for a rescue online and found most of the dogs get adopted right away. No worries. It reminded me of buying a house in a hot market. You have to be ready to apply as soon as a dog becomes available.

With a little persistence and patience, I found a perfect addition to my family. He is an eight-pound Yoki / Casa Grande Wild dog mix and we named him Dilley.

Namaste ☮ Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

My Rescue and Me I said hello to a little doggie And adopted him right away Now it’s eight pounds of extra crazy As we hang out each day I gave him the name Dilley A shout out to my dad Memories of another time Some of the best I’ve ever had I taught him to sit and fetch And you can see he likes to learn Next up I’ll teach him to wait As he wants another turn It’s been a lot of fun And I’m starting to see Yeah I may have rescued Dilley And that rescue sure did rescue me

Sometimes the pain you experience in life can turn out to be an unexpected gift. It's not always easy to see the gold in the pan of rocks. The challenge is to give it a little jiggle and then see what you find when the dust settles.

Finding Dilley has been a welcomed addition of crazy gold.

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

APRIL POEMS

BY SKYLAR SNOW POETRY Fantastic April flourishes in this glorious season of trees and flowers that now begin to bloom. Those who are lucky enough to be born in April have a birthstone of a diamond and the flowers of daisies and sweet peas.

Shakespeare was born in April, growing through many years of wisdom and producing the best poetry and plays in an artistic mesmerizing wordplay with actions.

April 15th, 1912, upon the first and only voyage the ship known as the Titanic hit an iceberg and tragically sunk.

April fool's day is the 1st of April, represents classic timeless laughter of mischief and pranks.

Skylar Snow Poetry is a Poetry and blog writer.

Aspirations to study Forensic Psychology as a degree. deartherapyblog.wordpress.com https://www.instagram.com/deartherapy/

-April flowersBy Skylar Snow Poetry

Cosmo’s bloom in every color that can be, Rare perfumed chocolate Cosmo's can be found, Poppies are so cheeky to pop up and see, That spring has again come back around, Lagarus, known as a bunny’s tail grass, Ipomoea lobata cascades a fiery red and yellow, Meadows flourished with flowers of class, Flowers surrounded by bee’s and butterflies are mellow.

-The personality of AprilBy Skylar Snow Poetry

The birth flowers are a daisy and sweet pea, The birthstone is a diamond, kind to be, Expensive but the very best quality of personality, Daisies and sweet pea’s flourish drastically,

April is also the month Shakespear was born, Words to be written on pages and stages to be torn, The love of Romeo and Juliet we all still mourn, Just like a rose, it looks beautiful yet a deadly thorn.

-TitanicBy Skylar Snow Poetry

April 15th, 1912, Titanic would set sail, The one ship expected to not fail, Waters rise and waves monstrously wreck the sea, No one knew then what was meant to be, Lives lost, history was written for people to read, A mystery in the sea that didn’t succeed

-Such mischievous funBy Skylar Snow Poetry

The phrase of ‘April fools’ comes with a prank, A joke, a laugh, always something to thank, This day of joy in its most mischievous way, Memories are made on April fool's day, Pranks, tricks, and jokes that are shared, Laughter and smiles on this day will be paired.

WHAT'S COOKING

Zucchini Cakes

By Bernadine Otto

The Ingredients 1 tsp olive oil 1 small yellow onion, grated 1 garlic clove 2 cups grated zucchini ½ tsp salt 2 eggs ¼ cup coconut flour 2 tbsp flax meal ½ tsp baking powder Greek yogurt

The Method Heat half of the olive oil in a large skillet.

Sauté the onion and garlic for 2 minutes, then set aside.

Place grated zucchini in a colander, sprinkle with the salt and allow to sit in the sink for 10 minutes to drain. Use a clean paper towel to squeeze excess water from the zucchini.

In a medium-sized bowl whisk the eggs.

Add the coconut flour, flax, and baking powder. Add the onions and zucchini.

Place the remaining olive oil in a large skillet over medium heat. Drop the dough in heaping tablespoons, press down with a fork. Cook each side for 3 minutes or until golden.

Serve with a small dollop of Greek yogurt.

Grain-Free Granola

By Debra Letchworth

The Ingredients 2 Tbsp coconut oil, melted 2 cups pecans, walnuts (or other nuts) ¼ cup pumpkin seeds ¼ cup sunflower seeds ¼ cup raisins 1-2 Tbsp cacao nibs 1 tsp cinnamon ¼ tsp sea salt

The Method Preheat oven to 350° F. Combine nuts and seeds in a food processor and pulse to desired consistency.

Place mixture into a mixing bowl and add remaining ingredients, stirring to combine thoroughly.

Spread on a baking sheet and back for 8-12 minutes, until the mixture starts to brown.

Let cool and store in an airtight container.

Keeps for at least two weeks.

Almond Butter Cookies

By Bernadine Otto

The Ingredients Oil spray (grapeseed or vegetable oil) ¼ cup + 1 tbsp almond butter (or peanut butter) ¼ cup Organic Zero (or agave nectar) 1 egg white (2 tbsp if using from the container) ¼ tsp baking powder

The Method Preheat oven to 300° F and lightly mist a cookie sheet with oil. You could also use a small amount of coconut oil instead to spread over the cookie sheet.

Combine almond butter, Organic Zero, egg white, and baking powder in a medium bowl and blend until smooth.

Drop dough into 6 equal portions on a cookie sheet and bake for 10 minutes. Cookies should be slightly puffed and golden on the bottom when done.

d n e m m o c e r e w s Book

7

WAYS

LIVING

TO

LONGER,

STRONGER,

AND

HEALTHIER

SIMPLE SECRETS

SLEEP LIKE A BABY Get and stay asleep at night with a trail mix of cherries and magnesium.

These are good

sources of getting a good night's rest.

GET YOUNGER LOOKING HANDS Moisturize, Exfoliate, use sunscreen, eat a healthy diet.

Make a habit of putting on

lotion regularly during the day and every time after you wash your hands.

WHITEN YOUR TEETH

EXERCISE

People who exercise regularly live about five to Reach for celery after you drink red wine. helps to remove stains.

MANAGE STRESS

it

seven years longer than those who are inactive.

Try exercising for at least 30 minutes a day.

WATCH LESS TELEVISION Instead, go out in nature, take walks and just enjoy the sunshine.

OWN A PET

Chronic stress sets the stage for many health conditions. Manage stress by Meditation, massage, yoga, painting, listening to music.

Having a furry friend leads to less stress, increases immunity, Pets,

can also

motivate you to be more active.

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“What you do makes a difference, and you have to decide what kind of difference you want to make.”

— Jane Goodall