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LIVE, LOVE AND EAT AND BE SAFE

ISSUE 98 APRIL 2024/ ISSN 2689-7741

HOW STRESS AFFECTS OUR ENTIRE BODY

The Lost Art of Piddling.....

How to become your biggest fanAnd why you want to Exploring the dark side of Therapy: Is it helping or harming You?

How to Stop Comparing Your Current Body to Your Smaller/Thinner Past Body

Meal Prepping with Protein

Feng Shui, Clutter and Spring Cleaning

Navigating Menopause: Embracing Change and Wellness

Already Mine Astrology of April, Vitality, Passion and Power

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 98

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 08 HOW TO BECOME YOUR BIGGEST FAN-AND WHY YOU WANT TO

12 EXPLORING THE DARK SIDE OF THERAPY: IS IT HELPING OR HARMING YOU?

18 ASTROLOGY OF APRIL. VITALITY, PASSION AND POWER

24 EXCLUSIVE!

31

51

HOW STRESS AFFECTS OUR ENTIRE BODY

35 LIVE LOVE AND EAT AND BE SAFE 40 HOW TO STOP COMPARING YOUR CURRENT BODY TO YOUR SMALLER/THINNER PAST BODY

THE LOST ART OF PIDDLING.....

MEAL PREPPING WITH PROTEIN

47 FENG SHUI, CLUTTER AND SPRING CLEANING

53 NAVIGATING MENOPAUSE: EMBRACING CHANGE AND WELLNESS

56 ALREADY MINE

EDITOR’S NOTE NEW STORIES, NEW WRITERS As we transition from the awakening of spring to the promise of warmer days ahead, it's with great pleasure that we present to you our April issue. This month, we delve into topics that celebrate renewal, growth, and the beauty of new beginnings.

In this edition, you'll find a diverse array of articles designed to inspire, inform, and entertain. From thought-provoking features on sustainability and innovation to heartwarming stories of resilience and triumph, each page is infused with the spirit of hope and possibility.

We're also excited to introduce some new sections and columns that reflect our commitment to delivering fresh, engaging content that resonates with you, our valued readers. From wellness tips and lifestyle advice to cultural insights and creative inspiration, there's something for everyone within these pages.

As always, we're immensely grateful for your continued support and feedback. Your enthusiasm fuels our passion for storytelling and drives us to strive for excellence with each issue we produce.

Thank you for allowing us to be a part of your journey. We hope that this April edition brings you joy, inspiration, and a renewed sense of optimism as we embrace the beauty of the season together.

Bernadine Otto

Editor-in-Chief

Warm regards, Managing Editor

tto O e n i d Berna

CONTACT US 4497 Wyndtree Drive West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Kim Klein

Dr. Danielle Litoff

Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author.

Doctor of Physical Therapy and Health Coach

Sherry Parks

Linda Watson

Money Mindset Coach

Astrologer & Soul Guide

Jennifer Millard-Schmitz MS, LPC

Ingrid Harm-Ernandes

Mental Health Therapist & Empowerment Expert

Pelvic physical therapist/Author

Tracy Markley Certified Personal Trainer and Biomechanics Specialist Copyright © 2024 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

NATIONAL AUTISM AWARENESS MONTH The recognition raises awareness about autism acceptance and promotes inclusion and connectedness for people with autism.

Social and community support can help people with autism achieve optimal health and reach their full potential.

NATIONAL POETRY MONTH April is National Poetry Month, 30 days of celebrating the joy, expressiveness, and pure delight of poetry.

EARTH DAY Earth Day celebrated every year on April 22nd to raise awareness and support for environmental protection. The first Earth Day was held in 1970, and it is now observed by millions of people in over 190 countries around the world.

GGS, E R E T S A E E HOW TO DY DO! O T T F A R C FUN

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.

BE OUR I R C Y S B R U O S Y F COPY L ED R A YEPRINT YEARLY $45

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HOW TO BECOME YOUR BIGGEST FAN - AND WHY YOU WANT TO Written By Sherry Parks

I was recently donating blood at the local donation center. It happened to be a training day for four new phlebotomists. As I was waiting in the chair to get started, all four of the trainees were gathered around me chatting.

The only man in the bunch made a joke and just laughed and laughed. Then he said, “I’m my biggest fan” and laughed some more. His joy in himself totally brightened my day. Like truly, is such a beautiful thing to witness.

These weren’t self-deprecating words of someone embarrassed by a silly joke. You could see the complete acceptance and love of who and what he was exuding from every pore. And, as I continued to reflect on the day it struck me that getting to witness that moment in time was truly magical. Not only did I get to see total acceptance modeled, but I also got to witness his total joy (and fandom) in himself.

And, then it struck me. This is one of my life lessons. A big one. I’ve never said those words. I’ve never thought about them, and I certainly don’t feel them. I wonder how my life would be different if I gave myself permission to be my own biggest fan. What if I just managed 5% more fandom than I’ve given myself so far?

I grew up hearing the lesson that pride in yourself goes before a fall. Meaning if you are prideful, you will be brought down a notch or two. And in essence, the message was that pride was a sin. And I want to clarify here that I’m not suggesting pride in that we believe we are better than someone else. No, that isn’t it at all.

For me, this lesson is more about giving myself what I want. I’ve shared before how I learned to give myself the love I missed from my mother when she died. And this is a similar concept.

What if I can give myself the accolades that I crave from an external source? After all, if you are your own biggest fan, that’s going to come with accolades for sure. Owning my value and worth are lessons I’ve been working on for years. And the concepts I used for learning that lesson will apply here.

Here are a few ideas for you to test out to see if you can be more a fan of YOU. Create a Confidence List – No matter who you are, you’ve had some success in life. And it’s easy to forget the wins because, as humans, we tend to focus on the failures or the bad stuff. So, it’s helpful to make a list.

This is a dynamic list that you get to add to over time.

And it’s super simple. Just write down all the things that you’ve accomplished in life that you were proud of in the moment. And, if you can’t think of any write down the things that other people were proud of.

Here are a few on my list:

Write and Say Affirmations – I understand that saying affirmations won’t fix problems. The important thing to remember here is that words are powerful. And, they do have an impact on your life.

Affirmations are one of my favorite tools to shift something I’ve become aware of in myself. And the secret sauce behind using an affirmation comes from becoming aware of something you want to change and then committing to doing it.

I write in my journal every morning and set an intention for my day. And, on the days I set the intention to “be my own biggest fan” are days when I accomplish more and feel more positive for sure.

Here are a few examples of affirmations or intentions you could use: Today, I accept myself.

I’m an amazing person and I love me.

I am a rock star!

Getting my CPA license Moving by myself to Florida from West Virginia Quitting my career without a plan (not recommended for everyone, and it was the right decision for me) Becoming a Life Coach Your list may look vastly different from mine and that’s totally okay. The point is to have a spot where you can remind yourself how impressive you are.

Give Yourself Compassion – This one is probably the most important. After all, that inner critic is used to rearing its head and roaring at you that you messed up. Applying some compassion is one of the most powerful things to use to start to see yourself in a different light.

It’s easier to extend compassion to others than it is to yourself. And the thing is, you deserve your own compassion as much or more than someone else. Brene Brown shares in her book The Gifts of Imperfection, that “the heart of compassion is acceptance.” So, really all you’re doing when you give yourself compassion is extending acceptance.

And acceptance leads to more fandom for sure. We can’t truly be a fan if we don’t accept something or someone.

Spring is in the air, and we are in a new season of life. Why not bloom into more acceptance and fandom for yourself? It feels like the perfect season to me. And, if you’re like me, you might find it easier to break it down into small bits. I’m shooting for just 5% more and you can too.

Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change their 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 or join her women-only Facebook group More Than Enough Money Sisterhood.

EXPLORING SIDE IS

IT

OF

THE

THERAPY:

HELPING

HARMING

DARK OR

YOU?

Written By Jennifer Millard-Schmitz

Therapists wield considerable influence over their clients, occupying positions of authority and trust. What becomes dangerous is when a therapist's ego and biases intertwine with the client's trusting nature. The client elevates their therapist on a pedestal and words are revered as infallible wisdom. This phenomenon is vividly illustrated in the timeless 1991 film "What About Bob." Bob Wiley is portrayed as neurotic and plagued by numerous phobias. Despite years of previous therapy, his progress remained stagnant due to his incessant need for validation. Enter Dr. Leo Marvin, a egotistical psychotherapist who agreed to take Bob as his client all while promoting his recently published book containing a one-size-fits all treatment intervention sure to become a household name. Dr. Marvin held the power, and Bob never got curious about alternative truths.

Throughout my career, I've often pondered the profound trust people place in me and the unwavering belief they have in my words. It's as though the interventions I propose and the connections I facilitate are seen as the ultimate solution.

Colleagues, in their well-meaning support, attribute this trust to my adeptness at building strong rapport, exceptional listening skills, taking a holistic biopsychosocial perspective paired with over a decade of evidence-based training and credentialing. While there is validity to these factors, my approach as a therapist is not for clients to be forever consumers of my service and a passenger in the vehicle.

I aim for clients to ride alongside me and find their truth, gain the skills needed to empower the self, and then take the wheel and get the hel* out of dodge. In simple terms - I want to be in your life just long enough to empower you to realize that you don’t need me. The sobering truth is that not all therapists fully grasp the extent of their influence over their clients—or perhaps they do, but choose not to acknowledge it. What if I were to propose that, paradoxically, therapy could be perpetuating your sense of illness?

Picture this: you've been engaged in psychotherapy for an extensive period, cultivating a strong bond with your therapist along the way.

Each weekly session becomes a beacon of solace in your life —a safe space where you can freely unburden yourself without fear of judgment. This therapist has stood by your side during some of your darkest moments, equipping you with coping mechanisms and strategies that you now rely on daily. When confronted with emotional turmoil or cognitive challenges, you find yourself echoing the therapist's soothing guidance in your mind: "Pause, identify your emotions and thoughts, take deep breaths... Well done." It's as though the therapist has become an omnipresent ally, conveniently tucked into your pocket, ready to navigate any storm alongside you. You've even shared the profound impact of therapy with your family, emphasizing how this therapist truly understands you in ways no others have before. "She just gets me."

Consider this truth: a client’s success in therapy is only as good as the self-awareness, biases, and conflicts of interest that the therapist possesses mixed with the client's intuition and self-awareness.

A therapist that does not pay mind to the position of influential power they hold allows them to continue to delve into therapeutic interventions that keep a client “sick” rather than helping them.

While some therapists remain oblivious to this dynamic, others are keenly aware. The longer a client remains in a state of perceived dependency on the therapist, the more the therapist stands to gain—whether it's financial rewards, the fulfillment of an internal motivation to end a client’s suffering, an ego boost, or a sense of status among colleagues in the counseling community.

This perpetuation of dependency can also serve practical purposes, such as meeting client quotas set by contractual obligations.

Additionally, there may be incentives from various external entities, including insurance companies, pharmaceutical companies, and research organizations, all of which benefit from the continued engagement of clients in therapy.

In essence, there exists a perverse incentive for therapists to maintain their clients in a state of learned helplessness, prolonging their reliance on therapeutic services.

To delve deeper into the notion of whether therapy truly benefits you or perpetuates a sense of illness, it's crucial to adopt an attitude of cautious inquiry and introspection. Instead of placing the therapist In private practice, I have clients who previously engaged in counseling services for years. Many share stories of seeing therapists for lengthy periods of time often stating the relationship ended as the therapist moved onto another venture, the practice closed or insurance coverage changed.

When I inquire as to what specific goals the client

or the intervention on a pedestal, approach with a healthy dose of skepticism. Whether you're currently engaged in therapy or considering it, take the time to craft a comprehensive list detailing precisely what you aim to address, how you intend to navigate these challenges, and the duration you anticipate needing therapeutic support.

was working toward, what therapeutic interventions were all utilized, and what worked well/not well, clients have difficulty answering. I often hear an underlying level of desperation and “needing” another therapist ASAP for familiarity and comfort's sake rather than continuing a specific intervention that was addressing their personal goals.

The question I pose to my clients is: was your previous therapist helping you seek your therapeutic “truth” or were they simply keeping you in therapy with no real systematic end in sight?

Dispelling the misconception that crafting a treatment plan is solely the therapist's responsibility is paramount; therapy is inherently collaborative. As a client, you should maintain a clear understanding of the interventions guiding your therapeutic journey—nothing should ever catch you off guard.

This proactive approach ensures that you remain actively engaged in your own healing process, fostering a sense of empowerment and clarity regarding the trajectory of your therapeutic endeavors.

Next, be curious about informed consent as this is not simply a signature at the beginning of therapy. Risks and benefits continue to emerge throughout the therapeutic process. Listen attentively for these pivotal terms—"risk," "benefit," and "alternatives"—during your sessions, as they signify crucial considerations that warrant exploration.

Trust your gut; if you sense that your therapist isn't adequately addressing your needs, isn't listening to your concerns, or is pushing you beyond your comfort zone prematurely, don't hesitate to speak up and even step out.

Conversely, if you find yourself idolizing your therapist as the ultimate solution to your problems, take a step back and assess your boundaries. Adopt a holistic perspective on your therapeutic progress: Are you making tangible strides toward your goals? Do you genuinely feel a sense of improvement or relief? If not, interrogate the underlying reasons for this stagnation. Perhaps you've experienced noticeable improvements and it’s time to reassess whether therapy is still necessary.

Take an active role in understanding your therapist's background by delving into their educational and professional history. Get inquisitive and uncover as much information as possible regarding their qualifications, employment history, and areas of expertise. Investigate the type of counseling organization they are affiliated with, the therapeutic interventions they claim to specialize in, and any additional career or business endeavors they may pursue outside of therapy.

It’s the therapist’s job to put personal history, experiences, and biases in check and it’s also appropriate for the empowered patient to scrutinize instances where you perceive a therapist's biases influencing their approach. Hard questions and uncomfortable conversations in therapy are a two-way street.

Finally, entertain the idea that therapy can keep you sick if you lose your inquisition. Be curious about the idea that the words of a therapist hold power. Take a look at your personal boundaries and whether or not you need to check yourself before you wreck yourself. Are you in therapy to empower yourself and take control of the vehicle? Or are you susceptible to the comfort of being a helpless passenger and your therapist’s role is to perpetuate the helpless cycle?

Engage in open dialogue with your therapist about these contemplations. Share your thoughts, concerns, and aspirations openly, and carefully consider their response. Evaluate whether you believe your therapist genuinely has your best interests at heart, or if there are potential conflicts of interest at play. This introspective process allows you to maintain agency over your therapeutic experience, ensuring that it remains aligned with your personal growth and wellbeing.

Jenn Millard-Schmitz is a Licensed Professional Counselor specializing in Empowerment- the art of finding the authentic self and living beyond pain points that take away our power. With over a decade of experience, Jenn has been in the business of Making Things Happen. Jenn is an EMDR-trained Trauma Therapist and a Certified Dialectical Behavior Therapist. In therapy, Jenn brings a holistic twist as a Nationally Certified NeuroHealth Coach, focusing on physical wellness, nutrition, and mindfulness. Jenn’s Candidly Unapologetic on-air personality shines as the co-host of The Gaslit Truth Podcast and Sunny 97.7 “Morning Sun” radio show.

Interested in connecting with Therapist Jenn?

Instagram: @thegaslittruthpodcast @candidlyunapologeticjenn YouTube: @thegaslittruthpodcast Tiktok: @jenn.schmitz www.cardinalpointwi.com Facebook: @cardinalpointwi @thegaslittruthpodcast

ASTROLOGY OF APRIL VITALITY, PASSION, AND POWER Written By Linda Watson

Aries plays large as we enter the month of April. It begins on day one with Mercury in Aries going Retrograde. The Universe is playing its practical joke on us. Mercury is a very important planet, right up there in our charts with our Sun, Rising Sign, and Moon. It is the planet of the mind. It is all about communication.

Mercury shows how we learn, think, speak, reason, and express ourselves. He never stops collecting data for us. This planet is key to a person’s growth and how we develop our communication style.

Mercury is also very influential in our everyday lives, as this planet rules our daily routines and schedules through all forms of technology, travel, and our local environment. We experience the effects that this planet has on us without even consciously realizing it.

During the retrograde period, when a computer crashes, when our travel plans get snarled when we have misunderstandings with others and scrambled communications, this is all the work of our trickster Mercury.

The more we become distracted by the inconveniences that Mercury can bring, the less we can see the opportunities that may arise out of these glitches.

However, this is Mercury giving us a good shake, telling us to wake up, slow down, and look for a different perspective. This is actually a time of truth if you allow yourself to look deeply enough. Mercury retrograde is truly a gift because it gives us an opportunity to rethink about what is happening in our lives and correct mistakes we have made in the past. It gives us the chance to improve things for ourselves in a new and better way and use it as a tool for growth.

One very good way to prepare is to see where this transit’s influence will be most strongly felt in your life. The personal impact of a retrograde depends on the house that it moves into in an individual’s chart and any relationships it makes with other planets. For example, the retrograde will be influencing the 11th house in my birth chart. The 11th house is the area of life that represents not only our dreams, goals, and ambitions, but also our friends, networks, and connections with groups and like-minded people.

This information is providing me with a heads-up that during the retrograde period, April 1 – April 25, it would be a good time to review my aspirations and what I have been dreaming about for my future. A time to review my life goals, to begin researching ideas, and to possibly reconnect with others who can help me reach those goals. It would be an extremely beneficial time to rewrite my plan of action that I started months ago and laid aside. This could include an organized list or flow sheet to help me focus and better prepare me to move ahead once Mercury stations direct. It may also shine light on my interactions with friends and like-minded professional groups. There may be a sense of some strain, confusion, or misunderstanding. This could be a message encouraging me to redefine the connections in my life and weed out those who no longer are serving me, reconnect with old trusted friends, or perhaps, just revise my expectations.

When Mercury again stations direct, take it easy. There is a shadow period as Mercury is working itself back up to full speed. Take time to reflect on anything that came up during the retrograde period, allow yourself to be illuminated by any truths that occurred during that time, and continue to work on any loose ends before moving forward. The shadow period lasts for a couple of weeks post-retrograde.

On April 8th, we experience the first Solar Eclipse of the year in Aries.

Personally, one of the things I want to experience in my life is to witness a total solar eclipse. This would be an exceptional life changing event both in a spiritual and earthly sense. Imagine the beauty and wonderment of seeing a totally eclipsed Sun vanishing into complete blackness during the day and the corona of the Sun being seen in all of its splendor.

This is a Solar North Node Eclipse meaning that this eclipse will shine light on significant new beginnings that are aligned with our life’s purpose which could affect us for at least the next 6 months to possibly a year.

Since this eclipse is in the sign of Aries, we can expect it to highlight our personal evolution pushing us to become more independent, to demonstrate more courage and confidence, and to take the initiative and not wait for someone else to lead us. It creates a more conscious need to work through old issues and ultimately heal those issues. There could also be issues concerning ego, issues of self-acceptance, and getting in touch with the deeper levels of our psyche. This eclipse has the ability to stimulate profound transformations in our lives while moving us toward personal and spiritual growth.

Once again, knowing the area of life in your birth chart where this is all happening, and also any planets being affected by the eclipse, is especially important in utilizing this powerful energy.

On April 10th, Mars will be in a conjunction aspect with Saturn in Pisces. This provides us with strong feelings of strength and discipline. Use this energy to tap into your creativity and accomplish something you have been procrastinating about due to internal fears or limitations.

The Sun moves out of Aries and into Taurus on April 19th, officially starting Taurus season. Taurus brings a calming effect to all of the chaos of the previous few weeks.

It is time to get grounded and begin working and building toward whatever the excitement of Aries has started.

This is a chance to transform your ideas into tangible and profitable results. This time period provides the ability to have much more clarity on how to pursue your goals and aspirations and intuitively know which ones are worth your time and effort. Venus, the planetary ruler of Taurus, is the planet of love, beauty, relationships, art, financial earnings and worth, and life’s pleasures and luxuries. Absorb what life has to offer you in these respects.

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The next day April 20th, is the important Jupiter/Uranus conjunction in Taurus.

Jupiter and Uranus only meet in conjunction about once every 14 years, the last time occurring in 2011 and the next time occurring in 2037. Their orbits cycle through the 12 zodiac signs in succession, meaning no one alive today would’ve been alive when the last Jupiter-Uranus conjunction occurred in the earth sign of Taurus, nor will any of us be alive when this happens again in the future. Though the precise day of the meetup is on April 20, we’ll feel the energy of these two planets pairing up starting in mid-March to mid-May.

We can all expect to feel a surge of innovative ideas, intuitive hunches, and a desire to create a new reality for ourselves. This year’s rare Jupiter-Uranus conjunction in Taurus, in particular, is linked to sudden change and an extremely strong need for freedom and liberation. At its highest vibration, it can stimulate your mind with exciting and innovative ideas, bringing breakthroughs in faith and wisdom, and an expansion in our spiritual center.

On April 23rd there is a Full Moon in Scorpio.

Scorpio’s influence on this Full Moon is one where we are being asked to explore our hidden psychological depths to discover some hard truths about ourselves. Because of the influence of Pluto, this Full Moon represents great change and transformation of our most deeply held beliefs. We may see where we need to come to terms with personal issues involving relationships, your self-worth and values, your foundational security, power imbalances in intimate relationships, personal resources vs. a partner’s resources, and the work needed to maintain what is important within all of these matters.

TO MAKE MATTERS EVEN MORE INTENSE, THIS FULL MOON IN SCORPIO IS IN A SQUARE ASPECT WITH PLUTO IT’S RULING PLANET.

Expect to feel more moody and introspective. Luckily this will only last for a day, but you may still experience power struggles with others because the feeling is, it is easier to control others than to control our own emotions. It will be important to remember that compromise is essential in every relationship and requires mutual respect and support. And that goes both ways. Make sure that others are treating you with respect as well and see the value in who you are.

Venus will enter Taurus on April 29th, bringing many positive attributes with it. Venus is the planetary ruler of Taurus; the energy is very fluid and authentic. There is a special relationship here where the planet is able to express its energy in its most pure form. It meets little resistance and receives the highest support from Taurus. During this time period between April 29th and May 23rd, make sure you pamper yourself. Allow yourself to luxuriate in all of the senses. Do more of what you love to do. After all, the power of Venus puts us more in touch with the beauty around us and within us, as well as with our sensual and artistic qualities. In love and romance, this is the perfect time to be open to the tangible expressions of love.

We end the month with Mars entering Aries on April 30th. Mars is the planetary ruler of Aries, so again Mars is able to express itself in its purest form. It’s interesting since Mars is the male energy known as the God of War. It exudes energy, passion, assertiveness, and courage. Venus is the feminine energy presiding over love, pleasures, and beauty. Venus and Mars always work together as a team. Venus wants certain things and it is Mars's job to go out and get them for her. You can incorporate this Mars energy into getting whatever your Venus desires are. Mars provides the passion, courage, and even competitiveness, to motivate you to obtain the best things for yourself whether it is in regard to love, resources, security, or values. *Want to go deeper and understand yourself, your challenges, and opportunities? Would you like to find out where the eclipses and transits are affecting you in your personal chart? 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.

Linda Watson is the owner and creator of Soul Guide Astrology providing birth chart and solar return (birthday/yearly) chart consultations. An astrology reading can provide you with a truer sense of who you are and what you need, helping you to navigate both challenges and opportunities and feel more empowered to live life to the fullest. She also offers coaching sessions in combination with what is learned in the birth or yearly charts to help guide you in developing realistic goals and life plans to get you moving toward your best life. Linda is a member of the American Federation of Astrologers and is a Board Certified Holistic Health Coach. Schedule your consultation by visiting her website at www.soulguideastrology.com, or contacting her at Lindawatson519@gmail.com. You can find her on Instagram at @soulguideastrology.

How Stress Affects Our Entire Body Written By Ingrid Harm Ernandes

Most people understand that stress can be difficult - particularly when we are going through it. It can be short-term, it can be severe, it can be from a terrible experience, it can be from a great experience, and it can last months or years.

The definition of stress is, “A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”. Everybody experiences stress at some time in their life, some more than others. While we may realize some immediate effects on our body when we are going through stress, we may not recognize the longer, chronic symptoms of stress.

Short-term stress we can usually feel our heart rate increase, we may sweat, we may become short of breath, and we may not be able to think clearly. These symptoms may be associated with getting in front of people to talk, or getting a paper in on time, or getting ready for a wedding. Once the event is over our body returns to baseline. But what happens when the stressor lasts longer or there are multiple stressors? Stress can then become chronic stress.

There are many reasons for chronic stress. It is often associated with poverty, marriage issues, economic difficulties, childcare, or job difficulties. Sometimes an early life trauma can create stress that remains in the background and can erupt later in life. Chronic or long-term stress can create low-level symptoms that we may not even recognize until they become more intense over time. We may become irritable, impatient, and angry - even when the circumstances do not warrant it. We may feel anxious or nervous even when we are not under any visible threat. Over time some people feel depressed or unable to enjoy themselves. You can start to have aches and pains throughout the body, or feel like your heart is racing. You may have headaches, shaking, and muscle tension, and jaw clenching. Some people will have stomach or digestive issues. Stress can cause one or more of these issues.

Although many people may realize that the tightness in their neck or back, headaches and jaw clenching may be a result of stress, most people do not realize that their pelvic floor can suffer as well. Because the pelvic floor is made of muscles and fascia it responds to stress the same way as any other muscle. It can become too tight, painful, restricted, and have difficulty doing all the jobs it is responsible for.

Some of the muscles are responsible for controlling urination (peeing) and defecation (pooping). This means that you can develop urinary or fecal incontinence if the muscles get weak. If the muscles are too tight you might suffer from difficulty urinating or you might have constipation. If some of the superficial or deep muscles of the pelvic floor are tight you can develop pain with intercourse or difficulty with enjoying intercourse.

Tightness of the overall pelvic floor muscles (Levator Ani) can cause hip, back and/or pelvic pain. Tightness can also create issues with overall ability for your entire core to function well, causing difficulty with many daily tasks. These are just a few things that can happen at the pelvic floor when our body responds to stress.

It is important to recognize that many of these symptoms can occur when you are under long standing or chronic stress. If you recognize it in yourself or a loved one you can help yourself or someone else in a timely fashion, preventing escalation of symptoms.

Some basic tools that can help reverse symptoms of stress, including the pelvic floor, are techniques you can easily do yourself.

By performing these techniques on a daily bases as a life time habit or when you feel stress increasing in your body you can reverse the symptoms of stress. Symptoms such as racing heard, shortness of breath, feeling anxious and abdominal or pelvic discomfort or tightness are all symptoms of stress. It is important to note that these symptoms can also be due to other conditions so it is always wise to go to your practitioner if you are suffering from these symptoms. This includes a mental health specialist as well.

Let’s look at diaphragmatic breathing first. It is a great method to help reduce all symptoms of stress as they are happening and help reduce long time effects of stress. You can do it anywhere, anytime, anyplace. Simply take a deep breath through your nose slowly and imaging filling your lungs up fully. You can place your hands on the sides of your lower rib cage and imagine filling up your hands with your lungs. Then slowly breathe out through your pursed lips. Almost like you are trying to whistle without sound.

Take more time to breathe out than to breathe in. If you are in a safe, quiet location try this with your eyes closed so that you can feel your breathing. Practice this over a minute or two. Do this daily and, in particular, when you are feeling stressed.

Body relaxation techniques are also easily done without any special equipment. Try lying down in a comfortable, quiet place. You can place a pillow under your head and/or under your knees.

Start by gently curling your toes and then relaxing them.

Progress pulling up your feet toward your head and then relaxing them.

Always note how it feels to relax the muscles. Continue with your abdominals, your shoulders, hands, and even your face. It is particularly important to feel the relaxation at every stage. Use diaphragmatic breathing while you’re performing this skill. You can try this before going to sleep to help drift into sleep.

For the pelvic floor in particular, it is important to first learn how to properly find your pelvic floor. Then you can learn whether it is healthier for you to emphasize strengthening or relaxation of the pelvic floor. A pelvic physical therapist can evaluate and teach you how to decide what is best for you as well as how to progress your pelvic floor program. They will also teach you how to improve your body’s reaction to stress and counteract some of the symptoms that occur because of stress. A pelvic physical therapist will build a comprehensive program that will help you with all of your symptoms and teach you how to take care of yourself.

Yoga and Pilates can be very beneficial in engaging the body. This helps with better awareness of your body, while stretching and strengthening it.

Many people, when they are stressed, often do not have a good avenue of release. Yoga and Pilates are excellent methods of improving overall body and mind health and give you the release of tension that your body needs. In addition, they often include mindfulness of the pelvic floor and teach methods to best include your pelvic floor when exercising.

Walking is a wonderful method of stress relief that is free of charge and does wonders to counteract stress. You can walk anywhere, including indoors if needed. However, walking outdoors has the added benefit of getting fresh air and sunshine. This improves mood and builds immunity through exposure to the sun and fresh air.

There are so many wonderful ways to treat ourselves well. If you utilize some of the skills mentioned in this article on a regular bases you can potentially avoid the long-term issues that develop from chronic stress. If you already have these symptoms, please make sure you have it evaluated. Once you know the origin of the symptoms and stress is a component of it, you will be able to use these skills to improve your health and quality of life. Take a big breath, you’ve got this!!

Ingrid Harm-Ernandes is a pelvic physical therapist. She was the Co-Director and a mentor for the Duke Women’s Health Physical Therapy Residency Program, a mentor for new pelvic PTs, and participated in PFDN research projects. She is board certified in Women’s Health (WCS) and Pelvic floor Biofeedback and served on committees for both the APTA and AUGS. She enjoys presenting the importance of recognizing and assessing the pelvic musculoskeletal system. She published “Assessment of the Pelvic Floor and Associated Musculoskeletal System”, in the FPMRS journal in December 2021. In 2021 she published her book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. She has been a guest on national and international podcasts and webinars and is “The Pelvic Detective on YouTube.

Her goal is to provide individuals with the knowledge they need to get proper pelvic care and for everyone to realize that pelvic conditions are common but not normal. https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/ https://www.facebook.com/ingrid.harmernandes.71/

HEALTH AND WELLNESS TIPS Making time for exercise

Schedule it Treat exercise like any other important appointment and schedule it into your calendar.

Choose a specific time of day that works best for you, whether it's in the morning, during lunch, or in the evening.

Combine Exercise with Other Activities: Multitask by incorporating exercise into other daily activities. For example, take the stairs instead of the elevator, go for a walk during your lunch break, or do squats while brushing your teeth.

Start Small: If you're struggling to find time for exercise, start with short workouts that fit easily into your schedule. Even just 10-15 minutes of exercise can make a difference. As you build consistency, gradually increase the duration and intensity of your workouts.

Find an Activity You Enjoy: Look for activities that you genuinely enjoy doing.

Whether it's dancing, hiking, swimming, or practicing yoga, finding something you love will make it easier to stay motivated and committed.

Be Flexible Life can be unpredictable, so be willing to adapt your exercise routine when necessary. If you miss a workout, don't dwell on it.

Instead, focus on getting back on track the next day.

Set Realistic Goals Set achievable goals that align with your lifestyle and fitness level.

Whether it's aiming to exercise a certain number of days per week or completing a specific workout program, setting realistic goals will help you stay motivated and focused.

Consistency is key when it comes to making exercise a habit. Stay committed to your fitness routine, even on days when you don't feel like exercising. Remember that every workout counts towards your overall progress and wellbeing.

By implementing these tips and making exercise a priority in your life, you can reap the countless benefits of physical activity and enjoy improved health and vitality.

Prioritize Self-Care Recognize that exercise is an essential form of self-care.

Making time for exercise not only improves physical health but also boosts mood, reduces stress, and enhances overall well-being.

T HE L OS T ART OF PI DDL I NG…. .

Wr i t t e n By J udy Br own

When is the last time you had nothing to do and just piddled around?

The verb to piddle has a couple of meanings. Here, I am referring to this meaning: spending time in a wasteful, trifling, ineffective way; spending time in unimportant ways; to dawdle.

I beg to differ with the unimportant ways. Follow me as I explain.

I dare say piddling is a lost art. We are always so busy and with long to-do lists. It seems we spend our spare time with technology instead.

Piddling is a delicate art. As with any creative endeavor, when practicing it time is lost. But balance with anything in life is key and this balance can be delicate. Our on-the-run and stressed society might benefit from a healthy detachment to time.

Often piddling has a negative connotation. We need to be busy instead. Guilt creeps in if we are not productive. There is zero financial reward for piddling.

Sometimes, I schedule free time just for piddling. Seems counterintuitive but it is my modern adaptation. A free Saturday morning often works. I put away my phone and disregarded all the chores that beckoned me. I am guaranteed no regrets.

Rainy days are perfect. Spring -with windows open -days are even better. But it can happen any day.

Once, I found an old photo of my grandmother when I was poking around in my catch-all closet. It made me smile. Another time, I found a small antique mirror that had been buried in a box. I placed it on my dresser to showcase some small trinkets. I felt a creative spark. It brings me great joy when I re-arrange family photos on our living room table for the umpteenth time. And, it brings great satisfaction to find that lost earring when poking around my dresser.

My favorite dawdle time is rummaging through my dishware and picking out my favorite vases. I then place small bouquets of flowers and greenery from my garden around my house. That is a gift that keeps on giving.

Violets are my favorite!

I have seen my husband piddling in our garage with his wealth of inherited tools. He whistles as he piddles.

Surely that is a sign of contentment.

His piddling often extends into the yard. I am always pleased when trowels and shovels are returned to their proper place.

He prefers to say he is tinkering in the yard, however.

Children piddle very well. They don’t have time constraints and are not bothered by schedules. I always chuckle when I witness a child keenly organizing their toys. They talk to themselves. They make sense of their imaginary world.

What joy when they find an old favorite toy?

Certainly, piddling can cause one to be late for work or an appointment. It is hardly a respectable excuse. Guilt plagues many of us who view piddling as a time waster. I beg to differ and I hope I have convinced you of the merits of piddling around. Be sure to balance it, of course. You don’t want to be late for work.

How often do we hear about being mindful and in the moment? Piddling is just that.

I wholly embrace a return to this childlike pleasure. It could be just what we need to renew ourselves. Inner peace is a mighty goal. We and everyone around us benefit. Our health depends on reducing stress. Piddling is a fun antidote.

April is a perfect time to consider a few hours of piddling around. Spring is in the air and we have a renewed sense of energy. Open the windows, turn off your phone, and get lost in time.

Happy piddling!

Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, and guided meditations for groups.

She has a blog and several published works. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/

Live, Love, and Eat and be safe

Written By Tracy Markley

A big part of being healthy-minded is feeling safe in our world and our home environments. These days the world seems a bit unsafe. The more precautions we can take the healthier we can feel and be. It seems like almost every day I hear about a business, home, backyard, or car broken into. The worries and feelings of fear can add to anxiety, and loss of sleep, and keep many people in flight and fight mode. These feelings are honorable, and we must listen to our gut on this, but of course, we try not to let them take over us. The best way is to take responsibility and take precautions with what we can do.

Here are some ideas to help secure your home and help a sense of safety within you.

Change the original small screws in the metal plates in your entry doors. They are also known as strike plates. In many cases, these are installed using only small screws that do not reach far or at all into the secure wood framing of the door opening.

Replace these small screws with 3-inch screws. It is usually an easy task to do as well as it costs an exceptionally low price of only a dollar or two to purchase the screws.

Changing these in all your doors makes your door stronger and harder to kick in if someone is attempting such an act.

I also wanted to share this next photo.

A handyman told me that the door to walk into my garage was safe because it is a strong solid door. When I went to change the small screws to the longer screws this is what I saw from the inside of the door frame. It only had small screws and the screws were not connecting to anything.

This means my door handle was locked and my deadbolt lock was not securing my door properly. Although the latch was still locked it was not properly secured. You can see in the image the screw only goes in the door frame but not into the studs in the wall for proper security.

I got this empty area between the door frame and wall studs fixed and secured the door plates properly with the longer screws.

Check that your deadbolt is extending all the way into the metal plate when locking. Sometimes it may appear it is and/or sound like it clicks in, but because of misalignment of the door or the door plate, it may not actually be fully extending. It may only be partially extended, but still locked. See photo below: Check that your latch matches the full extension image when the door is closed. Locksmiths can help fix this problem and ensure that it locks in place properly.

If you have a back gate put a lock on it. In some cases, add an extra gate hook and an extra lock lower on the gate as well.

You can add an extra gate latch and lock it in the middle of a lower area of your gate.

You can also add an extra hook/latch at any height you wish to the gate. Usually, a height that someone can not reach over and unhook is best.

These hooks and gate latches can be bought at a low cost on Amazon and hardware stores. You can also use longer screws for these if it works with the making of your gate setup.

Put wood, metal sticks, or pc pipe in the windows and sliding glass doors.

Install security screen doors at each of your door entrances.

There are many different options for security screen doors. Some of the new and more expensive screen doors are made so the screen cannot be cut or damaged by knives or by pets, such as the screen door in this photo.

They also make these types of security screens for Windows. This type of screen in the photo latches in three areas of the door, not just at the handle. You can also lock it from the outside.

Use a door security bar on your doors at night.

These also can be used in windows and sliding glass doors instead of the options I listed above.

Keep your doors locked.

Install a peephole.

Add screws above your sliding glass door in the frame to avoid the door from being raised up and removed. There are many videos on YouTube about this to help.

Keep your keys on your nightstand.

If you hear noises outside make your car alarm go off from your key fob. You can also repeatedly push the lock button, so it continues to make the alarm locking horn noise.

Put a lock on your electrical panel outside. This can detour intruders by trying to turn off your lights, alarm systems, and any Wi-Fi or wired security cameras.

Do not keep items in your car that can be seen that someone may want to steal and always lock your car doors.

Put locks on any outdoor sheds. .Install security cameras and/or a security system.

This is often something that many cannot afford to do.

Plus, it seems these days cameras do not seem to scare some intruders off. I think some of them like to see themselves on cameras shared on social media. Like it is a game to them.

This article is not fun to read I know. Safety is important. Security experts and the police say that the more deterrents and delays we can cause to a potential intruder, it can possibly make them give up and go away and/or make enough noises that you have time to call the police or take safety measures if needed. If you have a dog that barks, your dog can warn you something is going on as well.

I hope this article helps some of you find a way to feel more secure in your homes if you have had a bit of worries and concerns.

Tracy L. Markley is an award-winning personal trainer, author, and educator with over 25 years of expertise. Throughout the course of her career, she has owned and operated fitness studios in California and Oregon and worked with hundreds of clients privately and in group settings. Tracy was the 2021 IDEA FITNESS Personal Trainer of the Year and a 2020 IDEA FITNESS Personal Trainer of the Year Award finalist. She received the 2020 Medfit Professional of the Year – 1st Runner-up Award. She is an award-winning author of fourteen books. She has received book awards for her stroke recovery books, hearing books, biomechanics books, brain books, and her children’s book on brain care. She has created two CEC courses for the fitness industry. One is a Muscles/Biomechanics course, and the other is Stroke Recovery Training. Tracy holds an impressive list of certifications, training, and education across a wide array of fitness modalities and restorative specialties, including a College Degree in Fitness and Dance Specialist, 200RYT yoga, Pilates, Biomechanics, BOSU, reiki, barre, Pain-Free Movement Specialist, CHECK Institute, resistance, and sports training to name a few. Her in-depth training and experience in fall prevention, core strength, and functional fitness training to improve activities of daily living for stroke recovery and other conditions have made her a highly sought-master trainer and internationally acclaimed author of books and professional education courses in biomechanics, clinical exercise, fall prevention, core, and stabilization. She was the host of The Health and Fitness Show with Tracy on KXCR radio. She recently brought this show into a podcast. You can find links to her podcast, books, and courses at her website: www.tracymarkley.com

Written By Victoria Kleinsman You know how it goes… your phone sends you a memory notification with a pop-up of a photo of you from when you were thinner. You then go down ‘the rabbit hole’ and start scrolling through previous photos of all versions of your past thinner self and your brain tricks you into thinking you were so much happier, prettier, and of course much more confident.. hell you probably even shat rainbows back then too ALL BECAUSE YOU WERE THINNER! STOP my Queen!

This is NOT serving you in any way… apart from giving you an opportunity to choose growth and evolving which is what we’re going to do together now.

Comparison is the thief of joy (-Theodore Roosevelt) When we constantly measure ourselves against others (including our past selves) who we deem ‘better than us’— whether it’s our lives, achievements, or how we look—it brings us down (unless you’ve done the inner work to know you’re enough and you’re the best at anyone in the world at being YOU).

“Not good enough doesn’t exist without comparison.”

Not good enough compared to what and who? Also, “We are where our attention is” so instead of comparing ourselves to others or to our past selves, we can instead focus on actually being ourselves, growing in our own way, and appreciating the journey we’re on. By doing that, we let go of shitty feelings such as jealousy or notenoughness. We can then embrace who we are, celebrate our wins, and be grateful for the path we’re on.

“I used to feel jealous of the past version of me!”

Can you relate? I’d look at photos of her and wanted more than anything to be her again and felt heartbroken that I couldn’t.

Now, I love all versions of me and I’m super grateful for each past version of myself bringing me closer to who I am today.

Why do we compare?

Before I go into how to stop comparing yourself to the past version of yourself, I’d like to touch on comparison in general and answer the question; “Why do we do it?

Comparison is a natural and ingrained aspect of human behavior that did perhaps serve us at some point. Let’s take a look at this…

Survival Instinct The link between survival instinct and comparison is rooted in our evolutionary history. Throughout human evolution, living in social groups and communities provided several advantages, such as; increased protection, shared resources, and collaborative efforts for hunting and gathering.

In this context, the ability to compare to others within the group became essential for survival. Here’s how the survival instinct and comparison are interconnected: Group Dynamics: Early humans lived in groups, and being part of a community contributed to their survival. The ability to compare oneself to others within the group helped individuals gauge their position, ensuring that they were contributing to the collective well-being and benefiting from the group’s resources.

Cooperation and Collaboration: Comparison could have encouraged cooperation and collaboration within the group. Individuals who were aware of their skills, strengths, and contributions in comparison to others were better equipped to engage in collaborative activities that enhanced the overall chances of survival.

Resource Distribution: In a communal setting, resources were often shared among group members. Comparing oneself to others might have been a way to assess fairness in resource distribution. Individuals who perceived inequities were likely to take action to address them, maintaining social harmony within the group.

Mate Selection: Comparison played a role in mate selection, another crucial aspect of survival and reproduction.

Individuals likely evaluated potential mates based on their qualities and attributes compared to others, aiming to choose partners with characteristics that enhanced the chances of successful reproduction and offspring survival.

Status and Hierarchies: Establishing hierarchies within the group could have been important for efficient decision-making and organization.

Comparison of abilities and traits may have contributed to the formation of social hierarchies, allowing individuals to recognize leaders and specialists within the community.

While these evolutionary aspects may explain why humans developed a tendency to compare themselves to others, it’s crucial to note that the modern context is vastly different. The survival challenges our ancestors faced are not the same as the challenges individuals face today. (Thank goodness, I’m not sure I could survive without chocolate)

Developing self-awareness, practicing self-compassion, and focusing on individual growth rather than constant comparison can contribute to a healthier and more positive mindset.

How to stop comparing your current body to your smaller/thinner past body Comparing your current body to a smaller or thinner past self can be emotionally challenging, to say the least, and contributes to negative self-perception of the body you have today, right now at this moment. #noshit…

When I used to compare my body to my past lean body it made me feel jealous, sad, frustrated, shameful, and hopeless. I’d of course plan a diet or find more ways to restrict in an attempt to “get my body back” only to fail miserably and feel like an even bigger failure. I became obsessed with trying to remember exactly how I’d eaten back then and what exercise I did so that I could just ‘do that again’ and then when I ‘got my body back’ everything would be fine and I’d be happy.

The problem was… it didn’t work did it…? Hence me sitting here now! (I’m SO glad I’m sitting here now btw).

And when it did work for a short period, I’d wonder how the fuck I even managed to live on so little, my biology would take over and I’d end up knee-deep in chocolate and Ben and Jerries feeling even more shitty about myself than before…

This cycle continued ever since my anorexia morphed into bulimia so for about 12 years… (I was in anorexia for about 5 years).

Here are some strategies that helped me and therefore will inevitably help you to stop comparing and embrace your current self:

#3 Remind yourself what you had to do to have that body If you had to live on 3 lettuce leaves and work out for 3 hours a day, is it really worth going back there? Are you even able to go back there if you wanted to? Was living even deeper in the hell hole of the eating disorder worth the body you had? Were you really #1 Practice Self-Compassion

happy back then or is your brain lying to you (like only reminding you of all the ‘good times’ you and your

Meet yourself with love and gentleness when

abusive ex had)?

you’re in ‘compare and despair’.

Be honest with yourself, what life was you truly living back then?

“It’s ok to be here. I understand why I am and these feelings will pass. I’m no longer enabling myself to reject and abandon myself anymore during these feelings by hating on myself and planning more restriction to feel better. I’ve got me.” #2 Make space for your feelings Name how you feel out loud and/or write them down…

“I feel angry, sad, jealous, ashamed and this is what it feels like in my physical body…”

I feel heat in my throat, my head and I feel a bit dizzy. I can feel the shame of being me, it’s a feeling of wanting to crawl out of my own body

#4 Remind yourself why you’re not there now What happened for you to leave that version of you behind? Why are you no longer doing the things that version of you was doing? This is for you to journal on

somehow.

because this will bring you great clarity.

Authentically express these feelings. If you feel sad,

my body had had enough of starving and so my biology

allow yourself to cry. If you feel angry, allow yourself to have a ‘paddy’ (tantrum). Allow, allow, allow. Write them down, and talk about how you feel with a loved one if you are able. Shame can only exist in the shadows. Sharing your shame brings it into the light and then it dissipates.

I’m no longer in my previous lean body because for one took over. I literally couldn’t stop myself from bingeing.

I seemed to have completely lost my ability to restrict.

And constantly trying to restrict and then constantly purging was hell. I couldn’t stay in the eating disorder for a moment longer. It was ruining my life, my relationships, my freedom. I was a prisoner to my own thoughts and behaviors. I hated myself, my body, my thoughts, I was hopeless but I was SO done being that way.

#5 You’ve outgrown that version of you The most beautiful thing is, that you’ve now outgrown the version of you who was counting almonds and tracking steps and calories like her life depended on it. Thank fuck for that! Yeah, she may have had a smaller body but would you want to trade? Your priorities and values will have changed… and that’s a good thing! You’ve upgraded who you were. Send that past version of your love and let her go. Write her a letter of goodbye. Grive that version of you. #6 Embrace who you are now, including your body Bodies change over time and it’s a natural part of life. What else have you gained as well as weight? How can you send love to your body and yourself now? Write a love letter of acknowledgment to yourself. Own your story otherwise, it’ll own you!

What are you grateful for? Cultivate gratitude for what your body can do rather than how it looks. Focus on the functionality and health of your body, appreciating its strengths and abilities. #7 What do you need to feel better in yourself?

What was that thinner version of you doing that did feel good (if anything)?

She may have spent more time outside or prioritized going to gym classes and enjoyed the social aspect. Learn from that version of yourself by taking what felt good and leaving behind the disordered part behind. #8 Come up with some mantras to repeat to yourself I am enough I embrace the body I have today I chose to enjoy life in the real body I have now My body is the least interesting thing about me Me and my body deserve pleasure and love always

9 Diversify Your Social Media Feed Follow accounts that promote body positivity and diversity. Surrounding yourself with positive influences can help shift your perspective and reduce the impact of societal beauty standards. #10 Mindfulness and Meditation Practice mindfulness to stay present and appreciate the current moment.

Meditation can help you become more aware of your thoughts and emotions without judgment. #11 Seek Professional Support If body image concerns are affecting your mental health, consider seeking support from a therapist or coach who can provide guidance and tools to help you navigate these feelings.

Remember that everyone’s body is unique, and comparing yourself to an idealized version of your past self may is not helpful or serve you in any way.

Embrace self-love, focus on your well-being, and appreciate your body for all that it allows you to experience in life. Own your story that’s led you to the woman you are today. Accept the upgrade. Grive. Surrender. Let go and enjoy the real body you have now.

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 Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

FENG SHUI, CLUTTER, AND SPRING CLEANING WRITTEN BY KIM KLEIN

Hello, springtime! Sneezes and seasonal allergies aside, spring is a favorite season of many. Warmer days, cool crisp evenings, cherry blossoms in bloom, and that annual springcleaning ritual that for many of us has become as traditional as Thanksgiving dinner.

Even though the Western New Year begins on the first day of January, springtime is considered a time of new beginnings, rebirth, and renewal. After a long winter the earth wakes up and after a big yawn, comes alive again. And it is with this energy of renewal that our homes are opened up, freshened up, and made to feel new. Clearing clutter is one of the first and most important steps to creating positive energy in your surroundings. Just as an artist paints on a fresh canvas, a clean environment is essential for you to implement effective Feng Shui. Starting with a clean slate helps you to manifest your dreams and goals much faster.

Many of us think of clutter as junk mail, paperwork, or unnecessary items, but in Feng Shui, clutter can be too much of anything. When we fill up our spaces with too much it leaves no room for growth, no more room for opportunities to come our way. According to Karen Kingston, her definition of clutter is anything “you do not use, need or love ~ anything untidy or disorganized ~ too many things in a small space ~ or anything unfinished.”

Aside from the unsightly aesthetics of clutter, there are also very real physical, mental and emotional consequences when we live in this type of environment.

Clutter comes from the old English word “clot”, and we all know that when there is a clot somewhere there is also a blockage. We want to remove all clots or blockages in Feng Shui to allow for the free flow of good positive energy.

And this isn’t just a bunch of Feng Shui mumbo jumbo. Scientists have been studying the effects of clutter for a long time. Researchers at Princeton University’s Neuroscience Institute have published results in The Journal of Neuroscience that relate directly to living uncluttered and organized. Their research has shown that when multiple stimuli are present in the visual field at the same time, it competes for neural representation by mutually suppressing their evoked activity throughout the visual cortex, providing a neural correlate for the limited processing capacity of the visual system.

This can explain why art galleries take advantage of “white space.” When too much visual is going on at the same time, we tend to not see anything.

Or, in words that I can understand, when your environment is cluttered, you become distracted, restricting your ability to focus. Clutter also limits your brain’s ability to process information. Now isn’t that enough to make you want to toss a few things, clean up a bit, and organize?

Clutter is actually a very complicated and layered issue. It is not just a bunch of papers on the kitchen counter we haven’t found an appropriate home for yet. We can have physical clutter (too much stuff and that includes nice stuff too, like furniture, clothes, and knickknacks), mental clutter (worry, financial and health concerns, stress) emotional (anger, sadness, unresolved issues), and even environmental clutter (too many patterns, irritating noise, conflicting colors).

So while it might seem simple to clear out the clutter, and get rid of those things you have outgrown, don’t need, or don’t like, sometimes the emotional attachment and difficulty parting with these things may surprise you. Sometimes clutter builds up due to a simple lack of space or even too much space.

Maybe your husband, child, or roommate is a clutter bug of that you find hard to control. But often times emotional obstacles can cause clutter as well, on a subconscious level. For every piece of clutter that has piled up there is some type of attachment there.

We avoid dealing with this clutter for emotional reasons. For example: Getting rid of clothes that are too small means accepting our current shape – accepting ourselves as we are today Getting rid of an expensive item that you’ve never really liked means admitting that we made a poor decision when we bought it Getting rid of books/magazines means accepting that we will never have time to explore every topic of interest to us Getting rid of possessions of the past (due to divorce, death, etc.) means coming to terms with our loss and grief If we don’t deal with these issues, the clutter will remain. It is similar to weight loss. The real issue isn’t the food, the issue is why are we eating or overeating the way we do, and what empty space are we trying to fill.

If you start to remove your clutter you might be amazed at how things open up for you in your life. If you pay attention. Start with an area that is bothering you most, go slowly, removing a few items a day, and think about these things as you start to clear the clutter: Getting rid of clutter does not mean a sterile environment. It means that everything around you has a purpose and is there for a reason.

You may get rid of something today that at a later time wish you hadn’t. That’s okay. Feel regret, then let it go, trusting that an item of equal worth or purpose will be available when you need it.

When you have a lot of clutter, you are saying that you do not have faith in the ability of the Universe to provide for you. Remember that whatever message you put out to the universe, it hears, acknowledges, and gives you.

Clutter can make you procrastinate, hinder your progress, and hold you back. When you clear the clutter, you “let go” ~ According to Kingston, “life is a constant change so when something comes into your life, enjoy it, use it well and when it is time, let it go” ~ it’s that simple. In short, you can’t welcome in the new without parting with some of the old.

Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. She is the founder of Kim Klein Life Coaching and Wabi-Sabi Women and is the author of Damn, the Pusherman ~ Sugar, The Legal Drug that is Keeping You Sick and Fat, and Nine Degrees North, a young adult fiction novel. https://kimkleincoaching.com/ https://www.facebook.com/groups/wabisabiwomen https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com

MEAL PREPPING WITH PROTEIN Written By Dr. Danielle Litoff

We are all busy. Between work, getting the kids to all their activities, taking care of the house, trying to work out, and eventually decompressing at night, the last thing you want to think about is “What’s for dinner.” Or better yet, “What’s for lunch” since it is common for this meal to be an afterthought, and when you have a protein-packed lunch, you are much less likely to reach for that 3 pm sugary or caffeine-filled drink. This is why meal prep is so essential for women with busy lives. But not all meal prep is created equal. Mindful meal prep that includes plenty of protein is essential for building muscle, avoiding disease, and keeping hormones balanced.

Why You Should Incorporate More Protein into Your Meal Prep Protein is crucial for repairing and building muscle tissue. Whether you’re an athlete looking to enhance performance or simply looking to maintain muscle mass, adequate protein intake is essential.

Including protein-rich foods in your meal prep ensures that your muscles have the necessary building blocks to repair and grow effectively.

Women have been taught that building muscle will make you look “bulky”, when in fact, it makes you strong and prevents diseases like osteoporosis as we hit perimenopause and menopause.

Protein and amino acids are the building blocks of muscles, and women, across the board, are not getting enough protein.

Protein helps you feel full and satisfied after a meal. Including protein in your meal prep can help control hunger and cravings throughout the day, reducing the likelihood of overeating or snacking on unhealthy foods. It also has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing protein. Protein also helps slow down the absorption of carbohydrates in the bloodstream, which can prevent spikes and crashes in blood sugar levels.

Including protein in your meals can promote more stable energy levels throughout the day, reducing fatigue and helping you maintain focus and productivity.

Many protein-rich foods, such as lean meats, poultry, fish, eggs, and legumes are also rich in essential nutrients like vitamins, minerals, and healthy fats. Incorporating these foods into your meal prep enhances the overall nutritional quality of your meals, providing your body with the nutrients it needs for optimal health and function.

Two of My Favorite High Protein Meal Prep Recipes (check them out in our recipe section)

5 Benefits of Weekly Meal Prep Saves You Time By dedicating a few hours each week to planning, preparing, and portioning your meals, you can save valuable time during hectic weekdays. With pre-prepped meals readily available, you eliminate the need for daily cooking (and clean-up) sessions.

You Eat Healthier By planning your meals in advance, you can make more mindful choices regarding ingredients and portion sizes, leading to a healthier diet. Additionally, having nutritious meals readily available can prevent impulsive fast food or unhealthy snacking, ultimately supporting your long-term health goals.

You Save Money Cooking in bulk and buying ingredients in larger quantities often results in significant cost savings. When you meal prep, you can take advantage of sales, buy ingredients in bulk, and minimize food waste by using up perishable items efficiently. Over time, these savings can add up, making meal-prepping a financially savvy choice.

Reduce Your Stress The daily decision of what to eat can be a source of stress for many people. Meal prepping eliminates this stress by providing a clear plan for the week ahead. Knowing that your meals are already prepared can alleviate anxiety and save mental energy, allowing you to approach each day with a sense of calm and control.

Portion Control and Weight Management Portion sizes play a crucial role in weight management and overall health. With meal prepping, you can carefully portion out your meals according to your nutritional needs and weight goals. This helps prevent under and overeating making it easier to maintain a healthy weight or achieve weight loss goals.

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-onone 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/

NAVIGATING MENOPAUSE: EMBRACING CHANGE AND WELLNESS Written By Bernadine Otto

Entering menopause marks a significant transition in a woman's life, yet it's often a topic shrouded in misconceptions and silence. However, it's a natural phase that every woman experiences, and understanding it can lead to a smoother journey through this transformative time.

Embracing Change: Menopause, typically occurring in a woman's late 40s or early 50s, signifies the end of reproductive years. While it may bring physical and emotional changes, it's crucial to recognize it as a new chapter rather than a decline.

Embracing this change involves shifting perspectives and embracing the opportunities for personal growth and selfcare.

Understanding Symptoms: Menopause manifests differently for each woman, with symptoms ranging from hot flashes and mood swings to insomnia and changes in libido. Acknowledging these symptoms and seeking support from healthcare professionals can help in managing them effectively.

Additionally, lifestyle adjustments such as regular exercise, healthy eating, and stress management techniques can alleviate discomfort.

Prioritizing Self-Care: Self-care becomes paramount during menopause.

Engaging in activities that bring joy and relaxation, such as meditation, yoga, or spending time with loved ones, can improve overall well-being. Prioritizing sleep and ensuring a balanced diet rich in fruits, vegetables, and calcium is essential for maintaining health during this transition.

Seeking Support: Menopause can feel isolating, but it's essential to remember that many women are experiencing similar challenges.

Joining support groups, whether online or in-person, provides a platform to share experiences, gain insights, and receive encouragement from others on a similar journey.

Embracing Wellness: Menopause isn't just about managing symptoms; it's an opportunity to focus on holistic wellness. Incorporating mindfulness practices, nurturing relationships, and pursuing hobbies or interests can bring fulfillment and purpose during this stage of life. Additionally, regular check-ups with healthcare providers ensure that any concerns are addressed promptly.

Navigating menopause involves embracing change, prioritizing self-care, seeking support, and embracing the journey towards holistic wellness. By understanding and embracing this natural transition, women can embark on this new chapter of life with confidence and vitality.

Remember, menopause is not an endpoint but rather a gateway to a new phase filled with possibilities and opportunities for growth. Let's embrace this journey together, supporting each other along the way.

Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings.

She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1

Already Mine Written By Jace Jacobs

Do you trust your intuition? When you are in alignment with who you want to be that voice inside you is always right. It doesn't matter if you are positive or negative. Either way, you will prove yourself right. My intuition tells me right now is a great time to be authentic and inspired. It's a great time to share more love.

As I take a deep breath And choose my next line There is no turning back now All I want is already mine Sometimes I feel like writing a few lovey-dovey poems instead of my usual happy mindset spiritual jams. I often hear rhymes in my mind as I go about my day. Sometimes I write them down and sometimes I let them drift away.

I love those feelings Stirring inside of me Another step forward And set those butterflies free As I write out the words, my intuition will guide and cheer me on. I've learned to value inspiration more than motivation from others. Your intuition is powerful when you trust and embrace it.

The moonlight shines a path As the clouds divide up the sky There is abundance all around And no reason to question why Yes, there is abundance all around. It doesn't matter if it's money or love. There is always enough to go around when you learn how to attract it. So I've learned not to question it.

The cool wind blows As I walk up to you I offer a hello and my coat All because I want to The words remind me to be confident in who I am and what I have to offer. It's about following your passion even if your passion changes to something new. It's about appreciating what you already have and being okay with letting it go. Yes, the freedom of the flow can be powerful.

Below is the finished poem which I call Already Mine.

Already Mine I love those feelings Stirring inside of me Another step forward And set those butterflies free The moonlight shines a path As the clouds divide up the sky There is Abundance all around And no reason to question why The cool wind blows As I walk up to you I offer a hello and my coat All because I want to As I take a deep breath And choose my next line There is no turning back now All I want is already mine

I wrote those words while feeling an abundance of love.

The funny thing is, my lovey-dovey poem has a lot of mindset depth to it. Funny how that works out. Thank you, Universe, for reminding me that Love and Mindset coexist in my artwork.

Much appreciation, love, and light.

Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com.

Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life.Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs

RECIPES

Baked Chicken with Tomatoes and Spaghetti Squash

By Dr. Danielle Litoff

2 servings

30 minutes

INGREDIENTS Half one large spaghetti squash and season with 3 tbsp high-heat oil (olive, coconut, or avocado) and salt to taste and bake at 400 on a baking sheet for an hour. Shred the insides of the squash with a fork.

Meanwhile, in a Pyrex or similar baking dish place four chicken breasts seasoned with 1 tsp salt, 1 tsp pepper, 1

DIRECTIONS

tbsp rosemary and 2 tbsp thyme.

Add 2 containers of cherry tomatoes and 1-2 cloves of garlic, minced. Liberally add 3 tbsp olive oil and ½ cup of goat cheese crumbles.

Add the chicken dish to the oven with the spaghetti squash and bake chicken and tomatoes at 400 until the internal temp of the chicken is at least 165 degrees F. Around 20 – 30 minutes. Five to 10 minutes before finishing cooking add 1-2 cups of spinach to the chicken dish and return to the oven.

When the chicken is done, remove it from the oven and gently stir all ingredients in the dish to combine. Serve by placing the chicken on top of the spaghetti squash. You can also top this with a warm Marinara sauce (I love Rau’s Arrabiata).

NOTES Nutrition Information – Per Serving Calories: 741 Total Fat: 34.8 g Net Carbs: 25.8 g Protein: 75.9 g

Paleo Chicken Tortilla Soup 6 servings

40 minutes

INGREDIENTS 2 lbs chicken breasts – you can use chicken thighs as well 2 14.5oz cans of fire-roasted tomatoes 1 4oz can of diced green chiles 1/2 13.5 oz can of coconut milk- optional, but highly recommended. It adds a creamy texture to the soup 1 lime juiced 3 garlic cloves, minced 1 medium yellow onion, diced 1 16.9 oz carton of bone or chicken broth Spices: 1/2 tbsp cumin, 3 tbsp cilantro, 1tbsp chili powder, salt and pepper to taste To add more veggies (optional): carrots,

DIRECTIONS

bell peppers, or celery

Place all ingredients into the slow cooker and set to LOW for 6 to 8 hours, or HIGH for 3 to 4 hours, or you can use an Instapot and set it on high pressure for 25 minutes.

Remove chicken breast from the slow cooker and shred.

Serve warm and fill your bowl with your favorite toppings.

NOTES This recipe comes to us courtesy of The Healthy Consultant. This crock pot chicken tortilla soup is truly the easiest dump and go recipe, and that’s why we love it!

Hot Gross Buns 12 servings

2 hours

INGREDIENTS 3 teaspoons instant or rapid-rise yeast 1/2 cup (110g) caster sugar (superfine sugar) 1 1/2 cups (375ml) milk 4 1/4 cups (640g) bread flour or all-purpose) 2 tsp cinnamon powder 2 tsp All Spice 1/2 tsp salt 1 1/2 cups sultanas 1 - 2 oranges, zest only 3.5 tbsp unsalted butter, melted 1 egg Crosses 1/2 cup flour 5 tbsp water Glaze 1 tbsp apricot jam

DIRECTIONS

2 tsp water

Place flour, yeast, sugar, allspice, cinnamon, and salt in a large bowl. Mix together with a fork.

Add butter, milk, egg, sultanas, and zest. Mix until a smooth dough forms by hand for 10 minutes.

Leave the dough in the bowl, cover with cling wrap, and place in a warm, place to rise until doubled in size. Roll the dough into a ball. Place the ball with the smooth side up on the tray. Return tray to warm place and leave 30 - 45 minutes Preheat oven to 180°C/350°F Mix flour and water until a thick runny paste forms - Spoon into a piping bag or small ziplock bag then snip the corner. Remove the cling wrap and pipe crosses onto the buns. Go slow so it hugs the curves. Bake for 22 minutes, or until the surface is a deep golden brown. Place jam and water in a bowl, microwave for 30 seconds. Mix to combine. Remove buns from the oven. Brush with jam mixture while warm. Allow cooling to warm before serving.

"Long stormy spring-time, wet contentious April, winter chilling the lap of very May; but at length, the season of summer does come." – Thomas Carlyle