The Live Love and Eat Magazine

Live Love and Eat Health|Wellbeing|Nutrition

ISSUE 41 | AUGUST 2019

In This Issue:

The Magic of an Upgrade

6 Benefits to Eating what's in Season

Breathing, Do Fasting to Lose Weight

You Know How?

I Talk to Me

Book Feature

The Key Benefits of Exercise

The Power of Journaling Our Identity Labels

The Marvelous Captain Marvel

The Beginning of Something

Meet our Spotlight

Great in your Life

Nancy Jackson

''Wuverly" Watermelon

Salad Recipes You Will Love

You Can't Meet in the Middle

ISSUE 41

What is inside MEET OUR SPOTLIGHT Nancy Jackson

RECIPES Summer Salad Recipes

MEET OUR CONTRIBUTORS Read all about what wonderful work they are doing

GET CREATIVE WITH CHERRIES HEALTH AND FOOD NEWS

ARTICLES 03 Editor's Note 14 Fasting to Lose Weight 18 The magic of an upgrade. There is power in allowing for what you really want 22 The Marvelous Captain Marvel 27 Breathing, do you know how?

32 We all agree we need it... This is why.

The Key Benefits of Exercise 38 I Talk to Me 40 The Power of Journaling 43 Our Identity labels: Feelings vs Proof 47 You Can't Meet in the Middle 50 6 Benefits to eating what's in season, local and organic 52 August poems by Dear Therapy 56 The beginning of something great in your life 58 ''Wuverly" Watermelon!

62 Electrolytes: What are they?

71 Travel Tips on the GO

LIVE LOVE AND EAT

Note From Editor

DIGITAL

New stories, new writers It is the month of August. I don't know if you feel like I feel but I am looking forward to some cooler weather. We had lots of hot weather on this side of the globe. In this issue, we have lots of Summer articles to stay cool, stay fit and eat healthier when traveling.

$12.99 Yearly $ 3.99 Single

Be sure to read every single one of them.

We recently launched the very first episode of our new show The Live Love and Eat Show. Be sure to look out for episode 2 coming soon.

Check out our Summer recipes in the recipe section.

Our spotlight for the August issue is Nancy Jackson.

Read all about the wonderful work she is doing in the world.

Enjoy the month of August!

£ 10.51 Yearly £ 3.23 Single

Love and Wellness

P.S. If you love reading the magazine each month remember to leave us a review on Amazon theliveloveandeatmagazine.com

Follow us on Facebook and Instagram

NATIONAL SISTERS DAY National sisters Day is on the 4th of August. National Sister Day celebrates sisters, the special bond they share with their each other, and their contributions to the family. It is a day to love and acknowledge the joy that you sister brings to your life and make sure that she knows that you appreciate and cherish her.

NATIONAL DOG DAY

NATIONAL WATERMELON DAY The 3rd of August is National Watermelon day. Do you love eating watermelon? Watermelon has so many health benefits.

BOOK LOVERS DAY Book lovers day is on the 9th of August. Share with us your favrouite book.

Adopt a dog. There are local shelters in most counties that pick up strays or take in animals that have been given up or abandoned. Visit your local shelter to pick up a new companion.

Donate to one of many organizations such as, the Humane Society or the ASPCA, that help animals in need. You can also donate blankets, pet food and toys to your local animal shelter.

Volunteer your time at your local animal rescue shelter.

Health and Food News 1. You won't leave your house without your phone 2. You check your phone constantly for no reason 3. You eat with your phone on the table

6 SIGNS THAT YOU ARE READY TO DO A DIGITAL DETOX

4. You feel anxious and depressed after using social media 5. You feel afraid of missing out 6. You keep your phone next to your bed at night

STICKING TO A HEALTHY DIET WHILE TRAVELING THIS SEASON Plan ahead, remove temptations, savor your food, pack a snack, stay hydrated, stay active and enjoy and relax.

Check out more tips and tools in our article section.

Benefits of Walking Walking helps with weight management, reduces stress, it is also one of the easiest ways of getting more active, reduces the symptoms of depression and anxiety, it is a low pact exercise, improves your mood, helps to maintain strong bones and you don't have to pay for it.

NANCY JACKSON

SPOTLIGHT

''I’ve learned that we are all here to share our unique journey so it’s okay if it’s not always perfect. We don’t make mistakes, we discover lessons, grow, and find the strength to keep moving forward.''!

Nancy is an intuitive Life, Energy & Spiritual Mentor and Healer; CEO of Authentic and Aligned. She is Happily married to Norm, her soul partner in love, life, and business, and super proud mom to her amazing son Andrew.

Nancy Jackson

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

My passion for living an aligned life through mind, body, and spirit happened after a long overdue diagnosis of Celiac. Traditional medicine had failed me and I had been very close to checking out altogether. As I changed to a holistic mindset and lifestyle, I went from barely able to walk around the block and spending each day in a depression and mind fog, to having energy again and a renewed enthusiasm for life.

In 2016 I came across ITN through the search engine and completely resonated with Cynthia’s story. I signed up that night. I appreciated that their program was based around my own mission and ethics of overall wellness can only happen through a balance of mind, body, and spirit.

As I gained even more insight into the beauty of our energy and how to live in full alignment, I added in energy healing to my studies. I was then able to create a blend of intuitive eating, flow movement, and energy alignment that has continued to work for me to this day.

The more I worked with energy, the more I awakened to my intuitive gifts. I’d always had them, but being unwell had lowered my vibrations so much that I couldn’t utilize them. Through that awakening, I was led to bring in more ways to help bring healing with Reiki. My approach to healing starts with a strong foundation through a nourishing approach to mindful eating and movement, and to then create a higher vibrational life through energy alignment and spiritual recalibration. We are capable of so much more than we’ve been led to believe, and by helping to empower women to create that life, they discover their purpose – their authentic why.

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

Abraham-Hicks Law of Attraction, because everything is energy and when we shift our energy, we shift our lives.

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.)

I love to collaborate with other amazing women, so I create events in my community Aligned Oasis where I’m able to do just that. I’ve also created my very unique Hand Chakra Activation program that is unlike anything anyone has ever experienced.

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

Because of my love for crystals, in my free time, I work on my side passion Mystic Crystal Caves, which reunites children with their special magic sparkle based around the zodiac. The kids (and the kids at heart) receive their special sparkle along with a personalized letter, poem, certificate of guardianship, and the ability to communicate with their special cave dragon or fairy.

There’s so much amazing energy and magic in crystals and I think children need to be able to hold that special magic in their hands. To find out more, please visit: https://www.facebook.com/groups/310114776599552/ What professional challenges have you faced that have contributed to your overall success?

I can’t believe how many comfort zones I’ve stepped out of, but I wouldn’t have it any other way. I used to be afraid to do Facebook Lives and now I do them all the time. While I always thought myself somewhat shy, I realized that my shyness was only a limiting belief and not all that accurate.

Most of all I’ve learned that we are all here to share our unique journey so it’s okay if it’s not always perfect.

We don’t make mistakes, we discover lessons, grow, and find the strength to keep moving forward.

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

I’m a student for life and always learning new and creative ways to add more value to my clients. I’ve currently finished Crystal Reiki training, and enjoy adding in elements of ancestral wisdom, Shamanic healing, and spiritual alchemy. Going forward, one of my big goals is to offer retreats for women in a very sacred and safe environment that blends the beauty of ancestral wisdom with spiritual awakening.

What is your favorite quote and why?

“I was given this life because I’m strong enough to live it.” I prove that each day and I’m insanely proud of it.

What 3 tips will you give someone who is struggling to live healthy?

I would offer those who struggle with their health to invest in a coach or mentor to partner with you to create a happier, healthier life. I would encourage others to spend time in nature and appreciate the world around us. And I would encourage others to take back their power by choosing to live their life to the fullest, we’re here to learn, grow, and share that learning with others. It’s a beautiful circle of life.

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

To empower women worldwide to reconnect with their authentic self and discover their purpose, which will automatically awaken their gifts and allow them to shine in mind, body, and spirit.

What am I currently working on?

I’m just finishing up my high energy program How to Activate Energy & Abundance Through the Hand Chakras which is a 5 week course that focuses on activating your energy circuits so you’re able to channel and awaken your creative feminine divine, express yourself from a soulful level, and as a result heal others without a cost to your own energy in whatever way you are meant to be of service to others. I am at work on an advanced program to coincide with this and eventually, both will be available as digital courses with some personal training as well.

Where can you connect with me?

To connect with me further, please bring your beautiful energy over to Aligned Oasis. Free tips and training, group challenges and fun events, daily motivation and inspiration for a higher vibrational life, plus weekly lives. https://www.facebook.com/groups/2083889711700130/

E-mail: nancyjackson@authenticandaligned.com Websites: http://www.authenticandaligned.com

Fasting to lose weight

BY KAPLPANA VASU Fasting is some form or shape is practiced in

So what really is IF?

many religions and cultures. For the most part

Â

the fasting is associated with religion. Some

IF requires no complicated nutritional plans. IF is

practice fasting where one abstains from one

going through periods of voluntary abstinence of

meal in the day. Some people will go without

food combined with intervals of normal food

meat and observe a day of fasting only on

intake.

vegetarian diet.

Some people maintain time restricted eating by a 14-16 hour overnight fast.

The latest form of fasting that is practiced is the intermittent fasting. People started to adopt this as another quick fix to losing weight. Yes, weight loss is a side effect of Intermittent Fasting (IF), but there are many other amazing benefits to IF.

Some people restrict their food intake on certain days of the week.

Some practice Alternate day fast.

What are the benefits of intermittent fasting?

- Improved blood pressure - Improved insulin resistance - Helps reduce anxiety and depression - Better digestion - Better elimination - Reduced cravings - Identifying true hunger from just filling a void - Gradual weight loss What is happening during Intermittent Fasting?

IF is allowing your insulin level to go down to normal. When that happens, the stored fat is unlocked. IF can be challenging in the beginning because of the restricted hours of eating. Now you are no longer snacking often between meals.

In the beginning people experience mood swings, light-headedness, lack of concentration, irritability. It takes a few weeks to ease into this kind of eating.

No matter what kind of a fasting style you adopt, the important thing to keep in mind is to always listen to your body and choose what feels right for you. The goal is not to lose weight but to gain health.

Kalpana is a certified life coach (ICF) , a certified eating psychology coach certified at the Institute for the Psychology of Eating and a Certified Transformational Nutrition Coach (CTNC). Her main goal in her coaching practice is to help people to love themselves "now" as opposed to waiting to do that only when they "get there." Getting there could mean different things for different people: Getting the perfect job, reaching the perfect weight, finding the perfect life partner. By loving themselves unconditionally, they are placing the key to their happiness in their own hands. She has a true passion for helping people cultivate unconditional love for themselves, and helping people to form healthy relationships with food.

You can learn more about Kalpana at her Facebook page :Next Step with Kalpana https://www.instagram.com/nextstepwithkalpana/

KALPANA VASU

The Magic of an Upgrade

There is Power in Allowing for what you Really Want

BY SHERRY PARKS

Have you ever considered what would happen if you gave yourself permission to “upgrade”? By this I mean, allow yourself to have what you really want in your life. Does this feel possible for you? Or does it feel completely impossible and out of reach.

Last summer, my mom and I stayed at this awesome Bed & Breakfast called Beyond the Wall. It was our second visit to this B&B and the owner suggested that we check out the cottages. He said for just $20 more a night, we could have a bigger bed, more space and more privacy. So, we went over and checked them out.

They were awesome, as are the regular rooms. Anyway, I looked at mom and said “Let’s give ourselves an upgrade!” She looked at me with a puzzled look, but said okay. So, we did and it was an awesome experience!

I slept so much better having more space in the King size bed vs the Queen we had originally booked.

This is what I call giving yourself an upgrade. It doesn’t have to cost a lot, but it does stretch you into moving outside your comfort zone. It also helps you stretch your boundaries of what you feel is possible for your life.

I do a similar exercise with my one-on-one clients. I have them give themselves an upgrade. They don’t have to spend more than $10 if they don’t want to, but I want them to practice allowing money to flow toward what they really want more of in their lives.

Some suggestions I give them are:

- Purchase the fancy coffee drink that they love even though they are on a strict budget - Add $10 to what they’d normally spend on wine and get a nicer bottle - Get the mani AND the pedi this month - Buy the shoes you really want, instead of going to Pay-less

Yes, some of these costs more than $10, but the choice is theirs. I tell them to ask themselves what they really want more of in their life and pick one small thing that really makes them happy and feel good in the moment and do that!

My final instruction to them when doing this exercise is to really allow themselves to enjoy, savor and revel in this purchase as well as using it. To really take time feeling all the good things that come up for them. Then to focus on gratitude. I want them to have gratitude for the thing they’ve upgraded. I want them to feel gratitude for the money that bought it. And I want them to feel gratitude for the permission they’ve given themselves to allow the purchase.

All of those things are important to get the full benefit of the exercise. Why is this so important for changing your money mindset?

Listed below are the top three benefits I see in my own life as well as that of my clients.

Fun! Yes, this kind of thing can be total fun and enjoyment! Giving yourself permission to have even a small upgrade can be so fun and rewarding! The fun is going to help you release the stress around spending money and that is going to improve your mindset going forward.

Clarity. An exercise like this helps you to get really clear on what is important to you and what isn’t. By starting with the small things, like spending $10, you get really clear on a micro level that then can extend on to bigger and bigger things.

One way that I’ve experienced this in my own life is with wine. I think that many of us start with really inexpensive wine because we are afraid to waste our money if we don’t like it. I was the same way. I had a mentor in my first accounting job who took the staff out for drinks one day. She was a chardonnay lover and suggested I try one she was getting. I have to say that I knew right then that I liked wine and chardonnay was totally my thing. Since then, I’ve given myself permission to spend money on wine and I regularly “upgrade”.

These explorations have given me a lot of clarity on what I like and what I don’t like. Now I am clear that I prefer more expensive wine and want to have it in my life on a regular basis.

When you give yourself permission to explore and upgrade incrementally, you will get clarity too. That clarity is going to help you as you navigate toward creating the life you really want along with knowing what money you need to get there.

Joy. Allowing yourself to experience something nicer than you normally do encourages feelings of joy and happiness. I’m not talking about surrounding yourself with “stuff”, I’m talking about choosing to purchase something because it lights you up.

Choosing to really allow yourself to enjoy and savor it (not save it for a rainy day). So often we choose to save our favorite dress, pair of shoes or even our favorite perfume for “special occasions”.

But what we should be doing is using them and experiencing the joy we get by using them. I did this for years with my expensive perfume. I barely used it and saved every bottle.

Now, I use essential oils as my perfume and lather myself up regularly and sometimes several times a day because I love how they make me feel and enjoy the scent.

Having joy and happiness in your life creates more joy and happiness.

And creating the space for it in small ways allows you to ease into creating space for it in the big ways too!

What do you think? Have you given yourself an upgrade lately?

Sherry Parks is a Money Mindset Coach who helps women escape feeling stuck and trapped by their finances, so that they find more joy and wealth for their lives. Check out her 5 Steps to a Better Money Story workbook here. ( https://livesinbalance.lpages.co/5-steps-to-abetter-money-story/) Here’s what people are saying about the workbook. “I am amazed how much insight I got after completing the workbook” - Nicole E. “Your workbook is great!” Nancy R.

To connect with Sherry, join her women-only Facebook group Lives in Balance.

SHERRY PARKS

The Marvelous Captain Marvel

By Diane Lethworth

I finally saw the blockbuster superhero movie “Captain Marvel” a week or two ago.

Yes, I know – better late than never.

I don’t see movies in the theater any more – I can’t really conscience spending $10 or more to listen to some knucklehead yammering on their cell phone. My sister and I – with or without an assortment of friends – used to go to the movies all the time, but the experience just isn’t pleasurable for me anymore.

Especially when we have an awesome used bookstore, where we earn lots of credit for our trade-ins, which carries an ever-changing inventory of used DVDs, among other things.

And a library system where we can check out an even more impressive variety of visual materials – free of charge.

So, anyhow – put ourselves on the waiting list, be patient, and … voila, enjoy just about anything in the comfort of our own home. (And no worries about missing an important scene when you need a, um, “bio break” … just hit the “Pause” button on the remote.)

First things first: If Samuel L. Jackson is a dog person, he deserves every acting award on the planet. The scenes of his character, Nick Fury, with Goose (the adorable orange tabby cat) are hilarious. If that dude isn’t a cat person … well, they do call it “acting” for a reason….

(If you haven’t already heard, the four cats playing Goose are quite the furry little scene stealers.)

Now, a few months ago I wrote an article about some films I had viewed through the lens of the #MeToo movement.

I had also seen the recent hit “Wonder Woman.” (Full disclosure: I wasn’t as enamored with it as most of its enthusiastic audience.)

I grew up watching the popular TV series “Wonder Woman,” and enjoyed it at the time. Wonder Woman was never my favorite comic book character, but it was cool to see a female hero headlining her own show back in the ‘70s.

Although I wouldn’t be surprised to learn that her male co-star made more money than her … hmm, I’m going to have to look that one up, I think….

As for Gal Gadot, the actress playing this newest incarnation of the Amazing Amazon, she brings a lot to the role.

I’ve seen her in at least one other movie, and was pleasantly surprised by her comedic talent. She holds her own among the (all male) other members of the Justice League.

But for all the hype about how empowering for women the movie was, I couldn’t see it. And this isn’t the fault of the filmmakers – in case you haven’t noticed, even in the source material, the male superheroes wear body armor that looks like armor, or they’re superhuman so they’re invulnerable to this or that. But Superman doesn’t wear a glorified bathing suit….

(There are a couple of exceptions to this: Before he became Night wing [who wears a much more form-fitting costume even now], Dick Grayson’s Robin wore briefs showing off his bare legs well into his teens. And when Cyborg was introduced, he was illustrated with much more skin showing than his more recent incarnations.

But for the most part, the men are covered up, while the women are nearly naked. Oh, and usually quite voluptuous. Check out the original stories featuring Star fire for one of the most egregious examples.)

I just couldn’t see myself reflected in that character – I didn’t feel a sense of empowerment so much as a sense of “Yeah, no, that is not even remotely me….”

As for Captain Marvel, I had only recently discovered this new iteration of the character. For years, Captain Marvel was the name of the superhero now called Shazam. Long story, not getting into it here.

(FYI, he had his own Saturday morning TV show when I was a kid, when he was still known as Captain Marvel.

Confusing, I know.)

Captain Marvel has all of the superpowers. She is a freaking force of nature.

And she doesn’t have to run around wearing a damn glorified bathing suit!!

Maybe that’s because a lot has changed in pop culture in recent years. I don’t know.

Brie Larson’s costume looks a lot more like the costumes of the other superheroes – male and female – of the Marvel Cinematic Universe.

And she left me feeling empowered in a way that Wonder Woman did not – she was kicking ass and taking names throughout the movie. She was tough, but she was also vulnerable. And she was also surrounded by some other strong female characters, not just the token girl in the boys’ club.

Oh yeah, and she wasn’t the one being all cutesy with the cat – that was Samuel L. Jackson, remember?

Ironically, some misogynistic online trolls were trashing the movie before anyone had even seen it. These are the same types who have edited out all of the female and/or non-white characters from the huge, ensemble Marvel Cinematic Universe films.

The review aggregate website, Rotten Tomatoes, actually changed their fan review policy because of this tactic.)

Given this sort of social climate, I feel as though increasing diversity and representation becomes even more important.

And one thing I love about Gal Gadot’s Wonder Woman is that she holds her own within the Justice League – she fights just as hard, and gets hit just as hard. She’s tough and she’s easily their equal. (And she recognizes that sometimes they’re just going to behave like overgrown boys.)

And speaking of Wonder Woman, if you’re interested in her origins, there’s a fascinating movie about that – it’s called “Professor Marston and the Wonder Women,” and it is a revelation.

Some people might find it downright scandalous….

In all fairness, I’m glad I live during a time when these movies are even getting made. Whether it’s “Captain Marvel,” “Wonder Woman,” or “Black Panther,” it’s great to see more of us being represented on the screen.

Now if only someone would option Steve Orlando’s Midnighter and Apollo miniseries…. A man storming Hell itself to rescue the soul of the man he loves? I’m here for it – and I might even consider catching that one on the big screen!

Diane Letchworth is a Certified Holistic Health Practitioner, a Certified Transformational Nutrition Coach, and a Certified Reiki Master/Teacher. She has been a regular contributor to the Live, Love and Eat magazine from the beginning.

Diane (under the pseudonym Diana Bastine) is also an award-winning author of YA fantasy fiction, and co-edited the steampunk faerie tale anthology Gaslight and Grimm, to which she also contributed a story based on "Rapunzel."

She can be reached at fairycatmom@yahoo.com, or diana.bastine@fairycatmother.net

DIANE LETCHWORTH

What?! I have been breathing all my life of course

Breathing, do you know how?

By Dr. Danielle Litoff

I can breathe.

Breath is inherently done; we need to breathe.

We can only live a few minutes without breathing.

Breathing appropriately will increase oxygen to our system. Oxygen is needed for all cells in the body.

Research is now showing so many adults have inefficient breathing patterns.

From a women’s health PT perspective: this information was taught to me by an excellent PT Julie Weibe , and from a cross-fitter high intensity perspective the functional movement courses by Rock Tape spends a bit of time on this with their athletes as well.

Dysfunctional breath patterns are rampant I see it everywhere.

So many of my patients are shallow breathers’.

The breath is only coming from the upper chest, that ends up using only the smaller muscles of the chest. Very inefficient in the inhalation as well as such a small amount of air is inhaled.

This pattern of dysfunction can happen due to many reasons - Posture - Pain · Pregnancy/postpartum · Habit · Asthma · Anxiety/stress Symptoms of related to dysfunctional breathing patterns are: · Pain increased · Increased Anxiety · Decreased performance in sport · Increased Fatigue · Decreased detoxification leading increased toxic load Weight loss resistance · Poor sleep

First you must find Neutral spine: ribs over pelvis ( put your fingers tips on flare on ribs and thumbs on hip points) move your ribs so they are directly over your pelvis When in the correct position the diaphragmatic breath can allow air to fill the thorax I want you to imaging opening an umbrella in your rib cage Feel your ribs expand in all directions forward and outward (sides) A very common breath dysfunction is to breath up into the upper chest. The 2nd most common dysfunction is to fill the belly out away from the spine but not out to the sides. If you can connect to your insides feel the air come in to your thorax and go all the way to the pelvis, as you breathe in the air should push the organs down towards the pelvis, that puts pressure on the pelvic floor muscles, as you exhale feel the pelvic floor rise back in to the pelvis.

This activity will condition the pelvic floor to accept dynamic movement. Dynamic controlled movement of the pelvic musculature is so important to support the spine and pelvis as we begin strengthening or exercise programs.

The benefits are increased stability which leads to increased sport/running/jumping performance, speed, strength reaction time, and the ability to prevent urinary stress incontinence.

Breath should happen in a 3D manner around the core · Diaphragm · Pelvic floor · Obliques · Transverse abdominals · Lumbar spinal erectors Our breath should start in the diaphragm and open in the rib cage like opening an umbrella To help visualize I created a video for you to follow https://www.youtube.com/watch?v=55taqIddvmg

Why should you care, You have been fine till now. What's the big deal Proper Breathing will help: · Helps the lymphatic system get rid of toxins · Allows the lumbar spine to move in to correct spinal alignment to reduce pain of the low back and rib muscles · Improves posture · Reduce stress and anxiety reducing cortisol levels allowing us to improve hormone regulation which in turns regulates sleep and weight control · Reduce pain and improve mental clarity

I highly recommend beginning breath work daily.

Breath work can be done in bed, in the car. Walking in to the office at your desk. I know it is one more thing to do but just get in a few deep breaths, you can really feel the immediate changes when you are aware and mindful.

After you have practiced the mechanics of breathing for a few days I would also recommend trying to progress using a meditation app such as Calm, head space, 10% happier, or free meditations on YouTube are a great resource.

One step at a time and you can be stronger than yesterday

References Julie weibe: https://www.youtube.com/watch?v=Ojo1gEJgEtk&t=42s

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/

DR. DANIELLE LITOFF

We All Agree We Need It…This is Why. The Key Benefits of Exercise.

B Y

C U R T

L E W I S

Many of us pledge our loyalty to exercise for purely aesthetic reasons. In truth, exercise provides many more important benefits to our health and longevity that we should focus on.

Below is a handful of the key benefits of exercise that we should always keep at the forefront of our mind. These benefits will help ensure you live a longer, healthier, and happier life.

Better Insulin Sensitivity Physical activity plays an important, if not essential, role in the treatment and prevention of insulin insensitivity. Low insulin sensitivity creates insulin resistance. In this case, your cells do not absorb as much glucose, which might lead to excessively high blood sugar levels. Without management, this can progress to type 2 diabetes. On the other hand, exercise makes your cells and muscles more sensitive to insulin, meaning you don’t need as much of it, and less insulin means less belly fat. Recent studies suggest that certain types of exercise may increase insulin sensitivity more than others. A combination of aerobic exercise and strength training was found to be particularly effective for people both with and without diabetes. Exercise induced benefits may also be augmented by both appropriate dietary and time-restricted feeding.

Less Stress Exercise isn’t just for physical health. When you face a stressful situation, stress hormones, including one called cortisol, are released into your body. Cortisol kicks your brain and body into survival mode…”fight or flight”. Paradoxically, a good workout will help relieve excess stress. Exercise reduces or releases cortisol. If you have excess cortisol (too much cortisol), you become insulin resistant and you begin to store belly fat (see above). Higher levels of cortisol will also make you crave sugar and carbs and seek comfort food (all of which will increase blood sugar and effect your insulin sensitivity).

Exercising regularly also decreases the amount of cortisol released in response to stressors. As you regularly exercise, your body will become more efficient at managing the physical stress and actually release less cortisol. The more training you do, the better your body will become at dealing with physical stress, and will better regulate the stress hormones that is it is releasing. Intense aerobic exercises are great at releasing endorphins and help regulate cortisol levels. So, get out there and get moving.

Better Brain Health Your brain on exercise performs much better. There are many ways exercise improves cognitive health. Exercise improves memory, learning, and concentration. Aerobic exercise raises your heart rate and increases blood flow to your brain. Your increased heart rate is accompanied by harder and faster breathing. As your increased breathing pumps more oxygen into your bloodstream, more oxygen is delivered to your brain. This leads to the production of neurons (neurogenesis)—in certain parts of your brain that control memory and thinking.

Neurogenesis increases brain volume, and this cognitive reserve is believed to help buffer against the effects of dementia.

Another factor linking cognition and exercise is the production of neurotrophins (proteins that aid neuron survival and function). Exercise creates brain-derived neurotropic factor (BDNF), which is basically miracle grow for your brain. Exercise also results in an increase in neurotransmitters in the brain, specifically serotonin and norepinephrine which helps to improve your mood, boost your energy, and reduce overall stress in your body and mind. In other words, vigorous exercise is a better antidepressant than Prozac.

Reduced Risk for Chronic Disease You probably know that exercise is one of the top things you can do to lower your risk of developing a lot of chronic diseases and health problems. Exercise does this through several mechanisms. It protects your heart and reduces your risk of heart attack and stroke. It also reduces inflammation (the cause of almost every disease of aging), and balances hormones, therefore reducing breast and other common cancers. Exercise not only helps lower your risk of developing chronic disease, it also helps in managing problems, such as obesity, heart disease, and diabetes…and the symptoms that can come along with these diseases. For example, aerobic exercise can help prevent heart disease, but if you develop symptoms of heart problems - such as high cholesterol or high blood pressure - moderate intensity activity can help stop those problems from causing more serious ones such as a heart attack or stroke.

In addition, strength training builds muscle and promotes healthy joints, which helps to preserve mobility and function as we age. This type of exercise also helps reduce arthritis pain, strengthen bone density, and improve glucose control in people with type 2 diabetes. Simple flexibility and stretching exercises can improve the range of joint motions, reducing risk for potential falls. Stretching can ease joint pain for those suffering with arthritis and help prevent it from getting worse.

Enhanced Detoxification Exercise keeps our body moving, increasing blood circulation and the uptake of oxygen, enhancing the body's detoxification process. Intense exercise allows your body to reduce toxins through your skin, and boosts detoxification of environmental chemicals.

Vigorous exercise helps you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. Almost any form of aerobic exercise–the kind that gets your heart pumping and your breathing going–will help your body cleanse itself. Doing exercises that target your body’s core are especially beneficial for detoxing because that’s where the vital eliminating organs such as the colon, kidneys and liver are located.

There Are No Excuses On vacation without access to a gym…no problem. When we go on vacation, we often push our regular exercise routines to the side as well as our nutrition (but that’s another article). We often use the excuse of not having gym access or weights, etc.

Truth is there is no need to skip a workout because all you need for a good workout is your body.

Try one of these simple body weight workouts.

A. Complete the following exercises doing reps of 21,18,15,12,9,6,3. For example, complete all 21 reps of each exercise before moving on to the round of 18, etc.

1. Air squats 2. Push ups 3. Sit ups

A. Walking lunges x 20 steps Bear crawl x 25 yards back and forth Mountain climbers x 40 Plank holds and/or plank shoulder taps x 45 seconds or 20 taps Complete 4 total rounds.

Download an app that coaches you through a yoga class or ab circuit.

Have access to a playground or beach jungle gym? Try one of these workouts…

A. Russian step-ups (using a bench or step) x 12 per leg Pull ups or chin ups (mix it up) x 12 Inverted row x 12 Hanging knee raises x 12 Complete 4 total rounds

Make your own obstacle course 1. Climb up the slide 2. Swing from the monkey bars and work your way to the other end 3. Climb a rope 4. Hang upside down and do a few crunches 5. Be creative and just do what you did as a kid

There is a lot of conversation and social media about how to exercise to get a certain body type or look.

Unfortunately, we tend to overlook the fact that the key function or benefit of exercise is to maintain and improve our overall health. So, get out there and move in whatever form or fashion you enjoy.

That is the key to exercise consistency…finding an activity you enjoy doing and even doing with someone else. Now, go live your best life possible and remember to always be yourself.

Curt Lewis is a Certified Transformational Nutrition Coach (CTNC) and Mental Health and Emotional Eating Specialist through the Institute for Transformational Nutrition. He is also a Certified Personal Trainer (CPT) and Fitness Nutrition Specialist (FNS) via the National Academy of Sports Medicine (NASM). He focuses on helping others live longer, healthier, and happier lives through fitness, nutrition, and self-care. Curt can be reached at curt.fit.lifestyle@gmail.com and on Facebook and Instagram at Real.Fit.Lifestyle. https://www.facebook.com/RFitLifestyle/ https://www.instagram.com/real.fit.lifestyle/

CURT LEWIS

By Jace Jacobs I'm the leader of my cells. I'm the leader of my genes. I'm the leader of my thoughts as I live out the scenes.

Do I talk to myself?

Yes, I talk to myself every day. When you think about it, your body communicates to you every day as well. It lets you know when you ate the wrong food or when you aren't getting enough rest as well as many other things.

I'm the leader of my body so I figure I might as well be part of the conversation. So yes, I do talk to myself. I make sure to tell my cells daily that we are a team. We are co-creators working together to power this body.

I accept myself I forgive myself I appreciate myself I love myself The poem below is a celebration of unified physics. It's about the knowledge contained in all protons, including the ones in my body. It's about appreciating and loving all parts of yourself, including what you can't see.

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 #HappyMindsetPoetry Visit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://twitter.com/jacejacobs https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs/

JACE JACOBS

I Talk To Me YouTube Link: http://bit.ly/JarOfPoetryITalkToMe I appreciate the insight Unified physics for the win Information in the protons Deep meditation to begin The journey is right inside All information available to me There is energy in the space My vibrational Family So I’m the leader of my cells I’m the leader of my genes I’m the leader of my thoughts As I live out the scenes It’s all interconnected A big wormhole family There is energy in the space Faith in what I can’t see Are you in the habit of talking to yourself daily?

Much appreciation, love, and light.

THE POWER OF JOURNALING

BY RYAN WHITE Everyone knows that in order to achieve anything, you first need to have goals. Got it? Good. Once you have those goals, how do you stay on track?

One of the very best tools to do that is journaling.

Journaling has a lot of benefits to it. On one hand it does serve the traditional purpose of giving the writer an outlet to put what happened in the day, their thoughts and feelings, etc, on paper.

Those are great and important. What it also serves as though is an analytics tool.

When I journal, I largely use it for my fitness goals, and I use it to track food, my weight, my workouts, and also what went right or wrong during the day.

This is all very important regardless of what your goals are. The reason why it’s important is that you can keep data to show whether or not you’re actually on track. Remember, when your working towards a goal, if it can’t be measured it can’t be attained.

I’ve had so many times where I would try to reach something without tracking it and think I was doing fine only to realize I was going nowhere.

So track it.

I should note, there is more than one way to do this. There are countless specialty journals for tracking whatever you’re looking to track, and there are of course plenty of apps as well.

I would generally prefer to steer away from apps.

I think there is power in simply writing it. It makes the process of tracking it more of an experience, thus will stick with you longer.

When in doubt though, there’s nothing wrong with simply using a college-ruled notebook.

Ryan White is a fitness and MMA coach who has been in the fitness industry for over ten years. Growing-up obese and unhealthy, Ryan changed and committed to a healthy lifestyle when he decided to become an MMA fighter. Having lost over one hundred pounds in preparation for competition, he now strives to help others make meaningful change having trained everyone from marathon runners and UFC fighters to average Joes and Janes.

Ryanwhitefitness@gmail.com https://www.instagram.com/ryanthegreatwhite85/

RYAN WHITE

OUR IDENTITY LABELS: FEELINGS VS PROOF PILOT SPEECH

BY AMBERLIN HARRISON

If you have a Facebook, by now you may know that I wrote that blue book with the picture of my hand over my face, with some very touchy words, written on my fingers.

Nag, Complain, Gossip, Criticize.

If you haven’t seen it, please visit my page @amberlinbooks.

In my new business startup, I have had a hard time figuring out how to pitch this new product, or myself even, as the person behind the product is often more important than the thing itself. I once gave some advice to a person on Facebook; I ended my message with the support phrase, “…and that is how you grow into becoming a good steward of hearts.” She liked that line and said she would reuse it in some of her poetry, so I figure it sounded good enough to use for marketing.

I have been thinking a lot about my message, how to sum it up in quick phrase, and I settled on the title for myself The Steward of Hearts. With the slogan, Love with Compassion, Live with Power. Study with me to be a steward of hearts too.

In much of my work, I prompt you evaluate your problems and see what you can do about them. That is the Live in Power part. My message for you tonight is a personal mix of compassion and power within your relationship with yourself (with an implied sub message of how your words also may affect other people you love).

Let’s address the thoughts you have about yourself, what’s truth, and your feelings vs. real evidence, and the power that recognizing each has over your life.

I will go first…

I was a messy child. You couldn’t see the floor in my room. My mother tried to contain all of my sloppiness into that one area and keep the door closed.

Not a lot has changed without conscious effort, besides my eagerness to maintain a clean and uncluttered home. It matters to me a great deal.

I go through cycles – I approach everything with a rigor, but only one thing at a time. I’m not disciplined enough at small bites, ticking away at a process. I want it all done in one big swoop.

So that is how I clean my house. After a day or two of military devotion to cleaning, it looks great. In about 2 hours, the fact that I have 2 sons begins to show again.

I make them play outside a lot.

I keep my house as tidy as I can with a busy business startup and two boys, because it cuts stress from my life.

My husband can rest easier when he comes home to a good smelling clean home. That’s a win in motivation, because the motivator is not pride or seeking an identity of perfection, but rather it springs from a heart of service and love. Mother Teresa said, “Wash the plate not because it is dirty nor because you are told to wash it, but because you love the person who will use it next.” My heart is right.

I have been picked on by family who say, “Oh you can be so messy!” A co-worker of mine used to give me a hard time about my car. She sent me that car picture on Facebook.

I could internalize these things. I could say to myself, I am such a mess. I could feel hopeless, like that is my identity and I cannot change it, so why try?

One of the practices I have recorded in my books is separating feelings from the truth. Look at evidence.

And this doesn't mean the clique, you are perfect the way you are, give the special hand wave to folks who criticize you; I often hear that as a bandage of blindness over our faults, or empty lazy dribble. There is always a little seed of truth in every joke, poke, and criticism, I believe, and the Devil knows how to distort that truth to disease your spirit from growth. We are imperfect beings. There is power in you knowing and using that, understanding all the while, you are valuable force in the world and loved by God as you are now and forever later.

I seek to be responsible with feedback, and evaluate everything against evidence in my life.

I am I mess? If you come on Monday, no, if you come on Wednesday, maybe. If you come unannounced, don’t come unless you won’t judge! There is no telling what you may find, besides wild kids, a blessedly full fridge, and someone who will sit down with you, and love you through whatever it is you need love through, and is who hoping you can overlook her mess.

Am I mess? The real question is, am I a bad steward?

The evidence in my life points to no.

I look at the blessings God has entrusted me with, how I try to use them to bless others, how I try to keep my focus on what matters most.

Do I have a cleanliness problem? Or an organization problem?

I keep little boxes in my drawers to separate items. I have baskets upon baskets to keep like things living together. I have a place for everything. Is it a time management problem?

A problem with expectations and limitations?

I I can maturely take in all the evidence I have to deduce that I need to work on completing boring chores everyday so that I don’t get overwhelmed days after my cleaning spree.

I can say that I should finally break down and ask for help sometimes too for the seasons when I just can’t keep up with the hurricanes Charley and Alan Harrison.

Internalizing the label of my childhood, and the lighthearted jokes of my friends and family leads to hopelessness.

Being honest with what I really need leads to growth and consistent improvement.

Think of yourself; the complaints you have, the critique you swallow.

Maybe you have been told you’re too boring, too big, too bashful, too bold, too broke…

Ask yourself is it really true?

What evidence in your life do you have to prove that an identity or label is true or not?

Only you know how the whole picture looks.

I see my house every Monday, when things are tidy and together, when others don’t see it.

God sees my striving to steward well, Satan sees my worries and weakness. The Holy Spirit helps me highlight the truth and throw out the trash in every sense.

Amberlin Harrison is the author of The Complainer’s Journal and other works. After teaching English and Social Studies for a while, she dedicated her time to work from home and be with her young children. She loves Jesus, her family and working toward creating an attitude of Christ within her life. She loves sharing with anyone willing to listen to her journey towards abiding in a tender humility, obedience and true love. Find her at amberlinbooks.com, and with the handle @amberlinbooks and Facebook and Instagram. https://www.facebook.com/amberlinbooks/ https://twitter.com/amberlinbooks https://www.instagram.com/amberlinbooks/

AMBERLIN HARRISON

YOU CAN'T MEET IN THE MIDDLE

BY MARK SEMPLE

Finding a compromise in situations, especially in a committed intimate relationship, is always a preferred approach. As Steven Covey says in 7 Habits of Highly Successful People: you must go for a win-win. Anything else is a loss. Specifically, if one party is losing, it cannot have a positive outcome – no matter how noble it may seem.

To “meet in the middle” is to find solutions that are mutuallybeneficial to you and your significant other.

As your life journey unfolds, you are undoubtedly learning, growing and changing. When you are in the world of spiritual awakening & evolution, the changes can be happening rapidly.

The more you learn & embrace about spirituality, enlightenment, empowerment, etc. the more you desire and the further “down the rabbit hole” you go.

As your awareness of the greatness that is within you expands, the more excited you are to see what else can unfold for you.

If your significant other is not sharing the journey of enlightenment with you, they may be either staying where they are, or evolving on a different path than you. And this is perfect. Everyone has a distinct journey and must follow the path that is right for them. It is not possible for any two people to share an identical journey, no matter how in sync they actually are.

At some point, you may come to realize that you are in different spaces and that there seems to be quite a gap between you. The most obvious solution to bridge this gap is to meet in the middle.

Which, essentially means that you must shift away from who you truly are, and they must do the same. Thus, you are now coming together as people you are not.

How long will that space be fulfilling?

Although I prefer not to use the term ‘level’ in a relationship (it implies superiority / inferiority), you may be in a higher space than your significant other. Meeting in the middle may then mean that you have to come down a few clicks – which you would be able to do. They, however, would have to come up from the space they are currently in, into a world they have no experience in. (That may have taken you years to achieve.)

How realistic would it be to expect them to be able to do that?

In order for you to communicate effectively, you would have to meet them where they are at and communicate in a manner that would be meaningful to their current space. If your journeys continue to evolve in different directions and the gap between your respective spaces increases, it may be increasingly less fulfilling, and more arduous, for you to do that.

To ensure you maintain a healthy, empowering, mutually-fulfilling relationship you both must ensure that it is maintained as a priority. The core of your relationship is a sacred space and honoring this will provide that common ground for you to have meaningful interaction from. You are both distinct, individual human beings and, you both have a specific purpose to fulfill in this lifetime.

The more you keep your relationship and your shared journey as a focal point, the more opportunities you will see to evolve together.

As always, prevention is better than cure. Being aware of the potential to grow differently can open you both to options to grow into your greatness, while maintaining your loving space. A true relationship ensures freedom for each to follow their hearts and grow naturally into your true selves.

Any restriction is guaranteed to be toxic to your intimacy and fulfillment.

If you have realized that you and your partner have grown apart, then something obviously needs to shift. You are not going to give up being who you are just to appease them. And, you won’t expect them to make a quantum leap to attain the same space you hold. Open, loving communication will allow you both to share your hearts & desires and make the best decisions for your ongoing journey. Whether together or individually.

Now you are aware of the fallacy of meeting in the middle, what will you shift to ensure your journey & relationship unfold in the most fulfilling way?

Mark Semple is a Certified Comprehensive Coach, Energy Healer, Yoga Teacher, Author and Speaker. He has supported many clients in releasing that which was impeding them from fully enjoying their life journey. Mark utilizes a variety of intuitive coaching & energy clearing techniques to identify and resolve the root causes of his clients opportunities. He co-hosts regular transformational workshops and retreats. Mark is also passionate about sharing the gifts of yoga and essential oils. He lives in Queens. Conscious Being Living Loving. coach@consciousbeinglivingloving.com https://www.facebook.com/Successful-Together-Coaching-10975812563/

MARK SEMPLE

6 Benefits to Eating What’s In Season, Local and Organic

By Renai DuBois

Our diets change with the seasons. Now that we are in August, we are enjoying cantaloupes, berries, tomatoes, zucchini, cucumbers, watermelon, apricots, swiss chard, a variety of lettuces, herbs to name a few. As the seasons change, so should our options for optimal nutrition. Let’s take a look at the benefits of eating seasonal and locally.

Nutrition and Flavor

The fruit & veggies that are being picked at its peak of ripeness, holds a high nutritional content. Another great benny, while the produce is able to stay on the vine longer and grow to its potential, it is in the sun ripening and consuming antioxidants that our bodies will truly be able to absorb. However, when the produce is picked unripe and shipped to us, the nutrient levels fall and antioxidants are considerably less. The flavor of fully ripened fruits and vegetables is incomparable produce grown and shipped to us. One of my favorite things about growing our own fruit and veggies, is picking berries and eating them in the garden after they have been sitting and growing in the warm sun!

Sustainability Local organic farmers care about their crops and what they grow. Spraying isn’t an option or needed when they grow seasonally. Using compost that they have created over time and treating the crops with beneficial insects to do the dirty work that pesticides and herbicides do, without the harmful side effects. Less pollution to our land, water and air is always beneficial. Getting to know the farmers also allows for us to share gratitude for all that they do.

Benefits of Variety By changing up and eating seasonally, consuming a variety of foods gives our bodies several different vitamins and nutrients. This is great news for our digestive tract and will feed our microbiome a variety of foods over the course of a year instead of only eating the same foods. Eating with the seasons also, allows for our bodies to expedite a natural healing process. Creating new recipes and cooking at home can be fun and provide vital nutrients our bodies crave. Meal planning/prepping is a great way to save yourself time throughout the week. Meal planning/prepping for me is, creating a month of recipes, which also comes with a shopping list of what is needed for the week.

We shop, clean, chop, dice and slice what is needed for the week. If time allows, I will also prepare a couple of meals for the week lunches and quick dinners.

Economic I find that buying locally can actually save me money. PLUS my food hasn’t traveled from other countries to get to me. It saves on transportation and fuel cost, production, and the money is going straight to the farm that produced the food. There is a lot of hard work that goes into planting, growing, watering, harvesting and selling the food, why not buy locally!

Creating Community By shopping at your local Farmers Markets and local farms we are able to get to know the amazing farmers that grow our food. At our neighborhood garden, one of my favorite farms came and taught us tips and tricks on getting the soil ready, growing our food, answering our questions. That for me was valuable time and info. Something else to consider is becoming part of a CSA, Community Supported Agriculture, in your area. Connect with a local farm to find out more information.

Here is a link to discover the treasures in your area: https://www.localharvest.org

Renai specializes in working with those who have food intolerance's and digestion issues to help regain their health and get their lives back. About 17 years ago, her 3 daughters and later herself, all had different food intolerance's. She graduated from ITN, The Institute of Transformational Nutrition in 2015. Today she works with clients from all around through TeleHealth, a video platform. www.renaidubois.com https://www.instagram.com/coachrenai/

RENAI DUBOIS

NATIONAL GIRLFRIEND’S DAY

BY DEAR THERAPY

It’s the time to smile through, Thank your girlfriend for all that she’ll do, Tell her what you love so much, Close together, souls will touch,

It’s a lucky time of the year, To fall in love, facing the fear, Remember to enjoy this day, “I love you too” is what she’ll say.

NATIONAL MOUNTAIN CLIMBING DAY

BY DEAR THERAPY

Welcome to National mountain climbing day, Exercise and health have come your way, Climbing the steepest of mountains, Enjoying life and all its outings,

A warm breeze sweeps upon your face, Climbing mountains was always your place, Reaching the top, what a wonderous view, One day I’ll climb these mountains too.

NATIONAL RASPBERRY CREAM PIE DAY

BY DEAR THERAPY

Sit down, enjoy the taste, Don’t let the raspberry cream pie go to waste, A family enjoys this special day, At an eight seated table they all stay,

What a delicious treat to devour, A sweet pallet, never sour, The raspberry cream pie had met its fame, Bellies were full and hunger was tame.

NATIONAL ICE-CREAM SANDWICH DAY

BY DEAR THERAPY

Do you enjoy ice-cream? I know I do, This is a yummy treat, from me to you, An ice-cream sandwich on a hot summer's day, Slowly taking all the heat away.

Dear Therapy is a Poetry and blog writer. Aspirations to study Forensic Psychology as a degree. deartherapyblog.wordpress.com https://www.instagram.com/deartherapy/

THE BEGINNING OF SOMETHING GREAT IN YOUR LIFE

By Annie Svensen I recently learned something awesome that started a profound shift in how I perceive and care for myself.

The school I attended looks at health and wellness from the standpoint of three pillars: science, psychology, and spirituality (not to be confused with religion). Which means a Certified Transformational Nutrition Coach like myself approaches coaching a client from the standpoint of mind, body, and spirit.

Doing so has been shown to produce greater results than just focusing on the body.

We are not just what we put in our mouths or how we move our bodies, which is typically the only focus

In assessing my own health from the standpoint of mind, body, and spirit it's become very clear to me the exact moment I realized I have a body and it's something other people think about, judge, etc.

Up until that point, I was just a child moving about my life with little to no thought about my physical appearance. I just was. And then, quite suddenly, I was aware of this body of mine and that it might not be approved of by others. That set the tone for my relationship with myself from that moment on.

I have spent the last 33 years trying, like most people do, to make my body something it's not. Well, that's not entirely true. I mean, I realized, at some point, tall

when trying to transform your health and wellness.

and willowy wasn't in the cards and to embrace short

We are the thoughts we think, the way we handle

making short and stocky the best it could possibly be.

stress, how we process trauma, our past experiences, the connections we have to a community, and so on.

and stocky. But in doing so, I became obsessed with And when I didn't feel like I was obsessing enough about that endeavor, I would berate myself for not working harder. I marvel now about the amount of negative self-talk swirling about in my brain. Nothing was ever good enough. I didn't think I would ever be good enough.

Starting late last year I began working hard to love and accept me as I am. It started with, literally, looking myself in the eyes in a mirror and saying, "Annie, I love and accept you exactly as you are." Do you know how hard that is to do? You don't? I encourage you to go look in the mirror and do this for yourself. It's hard, right?

And then I began saying that to myself every time I'd think poorly of myself (specifically my physical appearance) or judged someone else (either negatively or positively) for their physical appearance. I was quickly shocked by how often, "Annie, I love and accept you exactly as you are" was running through my brain. It seemed constant!

Somewhere in the last year, a beautiful thing started to happen. I started saying that mantra less and less because I didn't need to say it as often. I stopped looking in the mirror so much (and especially looking in the mirror only to judge myself). I stopped obsessing over what I would wear or what others might think of my appearance. And I started loving me more.

In fact, I was journaling a while back and wrote this: "I'm ready to think of myself as soul with a body and not a body with a soul." I finished typing that (I use an online journaling site), took my hands off the keyboard, and stared at what I wrote for a solid minute before saying, "Huh. Check that out!"

I find all of this to be incredibly freeing. No, this does not mean I'm shoving donuts in my mouth and vowing never to exercise again. Quite the opposite. Taking this approach actually makes me more invested in taking good care of myself because I'm coming from a place of LOVE and not hate for my body. I also find myself listening more to what my body really wants rather than focusing on what I think it should want or what I think would please others.

Therefore, I feel like I'm really primed to become the person I'm meant to be. Yeah, big stuff right there.

So, I encourage you to find the bravery to look yourself in the eye and say, "(Your name) I love and accept you exactly as you are." Several times a day and every time you feel that negative self-talk starting up. Do this daily until you actually believe it. It might just be the beginning of something great in your life.

Annie Svensen believes the greatest gift you can give your loved ones is your own health and wellness. She is a chronic pain survivor who has leveraged a passion for health and wellness to create a fulfilling, positive, inspired life. Annie helps other women learn how to do the same so they can create a fulfilling, healthy, active, happy life and show up for their loved ones as their best selves. https://anniesvensen.com/ https://www.facebook.com/annie.svensen.ctnc https://www.instagram.com/annie_svensen/

ANNIE SVENSEN

“WUVERLY” WATERMELON!

BY JUDY BROWN

Wuverly watermelon …….those were the mumbled

Just when August arrives and the end of summer

words of a precocious little girl at the market as

continues with hot, humid, and sometimes

she helped her mother select the perfect melon to

unbearable weather, watermelon saves the day.

take home.

For good reasons.....watermelons are full of water and vitamins to beat the heat.

I agree. Wuverly indeed!

Watermelons are pink and sassy. They are sweet and juicy.

I am always amazed at nature’s timing for the

Did you know that this melon has more lycopene

ripening of vegetables and fruits throughout the

than tomatoes and it is more easily absorbed?

seasons.

Lycopene is the antioxidant that gives tomatoes and watermelon its reddish pigment. It provides cardiovascular benefits, including reducing the risk of stroke and high blood pressure.

Juicy watermelon not only provides you with well needed hydration (it is over 90% water) but also vitamins A, C, B6, potassium, and magnesium.

Because of the high vitamin A (beta carotene) content it is great for your skin. This nutrient is required for sebum production and keeps your hair moisturized. It is necessary for the growth of all bodily tissues. This vitamin also boosts eye health.

Did you know that eating watermelon helps those that suffer from acid reflux? It alkalizes your body and helps to reduce inflammation and acid production. It soothes the gastrointestinal tract. Wow. There are so many perks to eating this pretty pink fruit! Watermelon is a no fuss and healthy dessert or snack.

Here are a few more fun suggestions for adding more watermelon to your summer diet:

Reasons for traveling include recreation, tourism or vacationing, research travel for the gathering of information, for holiday to visit people, volunteer.

- Watermelon infused water. Just add cut up melon and let it steep in the fridge for a few hours.

- Watermelon smoothie with mint and cucumbers.

- Fruit kabobs with melon and berries and bananas.

- Fruit salad with watermelon and peaches and yogurt on top.

- A salad with arugula and watermelon and feta cheese. Drizzle with olive oil and balsamic vinegar - Watermelon popsicles.

- Iced tea with watermelon chunks and a sprig of basil for garnish - Watermelon salsa and corn chips.

- Grilled watermelon - Watermelon ice cubes. Cut some chunks of melon and freeze. Add to sparkling water for some pizza.

- Fruit cake‌not the old fashioned kind‌.but make a tower of sliced fruit including watermelon, bananas, grapes, cantaloupe, pineapple etc. Sprinkle with shredded coconut.

- Watermelon pizza. Spread cream cheese or marscapone on flat slices of melon and then garnish with other fruit, chocolate chips, coconut, and/or nuts.

The options are limitless. Tap in to your creative self!

Did you know you can also eat the rind and the seeds?

Yes! The seeds contain iron, zinc, protein and fiber.

You can eat them raw or roast them with a little bit of sea salt.

The rind is full of good chlorophyll and amino acids. Add it to your smoothie and blend away!

While watermelon seed spitting is an amusing summer activity, don’t forget to munch on a few!

Children will be returning to school soon. How fun to open your lunch box and find some refreshing watermelon cubes.

And you know it will keep them hydrated.

Seasonal eating. Mother Nature. Have a wuverly watermelon!

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/

JUDY BROWN

Electrolytes: what are they?

Are Energy Drinks a necessary supplement?

BY

DR

DANIELLE

LITOFF

Its Summer [Symbol]. Our kids are doing camps and running around in the sun. Some kids are in competitive sports camps they have games, practice and tournaments, it is HOT our kids are sweating! We NEED to replace those electrolytes, the commercial says so, gotta get us some energy drinks, or do we?

What are electrolytes? Electrolytes are electrically charged ions in our body. “… any of certain inorganic compounds, mainly sodium, potassium, magnesium, calcium, chloride, and bicarbonate, th at dissociate in biological fluids into ions capable of conducting electrical currents and constituting a major force in controlling fluid balance within the body.” Definition from Dictonary.com The 3 main electrolytes are Sodium, chloride, and potassium. These minerals are responsible for important bodily functions. They balance fluids, maintain the body’s PH balance, effect the regulation of heartbeat, involvement in carbohydrate metabolism, and are essential in the sodium/ potassium pump. This is the process whereby neurons and muscles work to create an action potential. An action potential is the cascade events that allow for nervous system to create a muscular contraction, the process by which we move.

During intense exercise the body will excrete these minerals through sweat and urine. Now let me define” intense exercise” that would warrant electrolyte replacement. It is defined at 90 min or greater of continuous strenuous exercise. Paying attention to the weather, if it is really hot or humid that may change a bit. Think about when you have sweated so much your skin has a layer of salt caked on it… that is what we are talking about.

There are times we may need to help the body replace the electrolytes. The energy drink companies have done a wonderful job of convincing us that they have the magic elixir, and the minute you get off the couch you NEED it.

Most energy drinks are similar, they contain high fructose corn syrup (glucose-fructose syrup), sucrose syrup, citric acid, natural flavor, salt, sodium citrate, mono-potassium phosphate, modified food starch, red 40 and glycerol ester of rosin. An 8 oz. serving of Gatorade contains 14g sugar, which is equivalent to 3.3 tsp. of sugar. If you drink the whole 20 oz. bottle, you'll be getting a whopping 8 tsp. of sugar.

Our kids may on occasion need to replace electrolytes and replenish carbohydrate storage. This would be in the event of a double header (2 sport kids) or during a tournament weekend. When it is appropriate it is important to replenish the body in a way it can use those minerals and vitamins to enhance performance.

High fructose corn syrup and sucrose syrup are inflammatory chemicals to our system. Corn syrup is not natural, it requires a huge surge of insulin to process and remove from the blood stream. Instead of the body working towards moving the muscles of the leg to run or kick, the body is concentrating on removing the corn syrup from the system. 8 teaspoons of sugar will give them a rush and then a huge crash= bonking in the 3 or 4 quarter (watch for it). The chemicals used to make the day glow colors (and dye all the girls’ tongues) are extremely unhealthy. Again increasing the re inflammatory load on the body. Sugar and processed food will increase the amount of work for the body to recover, making a second or third game even m Electrolytes: what are they? Are Energy Drinks a necessary supplement?

YOUTH MAGAZINE

So now all parents are thinking “crap, now what do we do? How can we help our young athletes thrive?” I have an answer for you…Electrolytes are found in FOOD! AND natural whole sources are more bio-absorbable, there for even more efficient source to replenish the body.

“The usual foods we eat contain far more electrolytes than sports drinks. For example, a medium banana contains about 450mg of potassium, whereas Gatorade provides 30 mg per 8-ounce serving…. After a long run, a meal consisting of 8 ounces of yogurt and a can of chicken noodle soup would adequately replace lost electrolytes (potassium and sodium)…

Easy examples to replenish on the field are: citrus fruits (remember that half an orange we got as kids) bananas, nuts, leafy greens, celery, tomatoes, apples, broccoli, avocados, apricots, seeds, carrots, olives and pickles. These foods before, and after the game will re-establish the minerals and carbohydrates lost during the game. Combining these foods with adequate amounts of water will replenish without the fillers or damaging chemicals.

It gets very difficult as a parent to enforce this change in behavior. All the other kids get Gatorade why can’t we???? I encourage you to share this with the parents on your team or vacation group or with counselors at the camp. When everyone as a group commits to avoiding the garbage, All of the parents can help out to encourage our kids to replenish, and restore their systems in a more beneficial way. If everyone sticks together as a group we can decrease the burden of forcing our kids to eat well, or having to say No when everyone else is having a Gatorade.

Have a sign-up sheet so everyone is contributing with fruits (apples, oranges, bananas) nuts, almond butter and celery sticks, carrots and ranch to the games. Trader Joes and Whole foods are usually easy to find and have these already prepared when the tournaments are out of town.

For after game dinner encourage vegetables (not fried if possible) to decrease the inflammatory process that were produced during the exertion of the game.

Easy recipes to sip during the game: 1. Coconut water with squeeze of Lime, Lemon or orange, 1/8 sea salt ( for young kids you can get a young Thai coconut sold at many health food stores) and stick a straw (maybe with an umbrella) right inside) 2. Fresh water, lemon, lime, orange, squeezed with 1/8 tsp sea salt and 1 tsp of honey (to taste)

3. Smoothies, with fresh or frozen fruits, berries, banana, citrus-fruits blended with Ice. For AFTER a game the smoothies can include plain Greek yogurt (full fat) or whole milk.

I have includes a few websites in the references with more recipe ideas.

Save the treats for after all the games have been played. Keep consumption in moderation. Yes they worked out yes they have burned up enough calories equivalent to the jumbo ice cream, but ingesting too many treats will not allow the body to recover from the activity they just did and will not adequately restore their muscles to be ready for the next event.

Let’s give our youth athletes the level of support they deserve, as they continue to amaze us with their success and incredible abilities!

References 1. http://thesilverclouddiet.com/2013/02/a-sugary-drink-with-a-toxic-secret/ 2. http://www.consumethisfirst.com/2010/05/10/sports-drinks-kids-and-electrolytes/ 3. www.everydayroots.com/homemade-energy-drinks 4. www.wellnessmomma.com 5. https://www.melaleuca.com/Search/Sustain?siteSection=ProductStore

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/

DR. DANIELLE LITOFF

Quinoa Salad

BY BERNADINE

OTTO

RECIPES

INGREDIENTS

METHOD

1 c cooked quinoa 1 ½ c cold water 1 clove garlic (diced) ½ c chopped bell peppers ½ c cherry or grape tomatoes (sliced) ¼ c red onions (diced) ¼ c mushrooms ¼ c cucumber (diced) ¼ c almonds Sea salt & freshly ground pepper to taste

Place quinoa in a bowl and add all other ingredients. Stir to blend the ingredients well and serve!

Makes 3-4 servings

Optional: 1/3 c of cooked high-quality protein

Did you know Quinoa is one of the world's most popular health foods? Quinoa is also gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.

It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants.

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 a happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/

Spinach Salad with Strawberries and Blueberries

BY BERNADINE

OTTO

RECIPES

INGREDIENTS

METHOD

Half a cup of blueberries Half a cup of strawberries 4 c baby spinach Juice of ½ lemon 2 tbsp Olive oil Sea salt , to taste

Place all ingredients in bowl Add lemon juice, olive oil, and sea salt and toss

Optional: ½ c of cooked high quality protein

This salad is great for the Summer months. You can make this as a side dish, cookout or family gathering

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 a happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/

Travel Tips on the GO

Sticking to a healthy diet while traveling can be difficult, but these simple strategies will help you maximize your health even while traveling.

What to bring

Bring these items to stay on track: • Protein Powder and all your supplements • Enough fresh fruits, veggies and raw nuts for the road (or flight). Pack them in an insulated lunch bag for longer trips.

• Your blender.

• A knife to cut fruits and veggies.

• A small, flexible cutting board.

• A water bottle with a filter such as the Brita Bottle Aqua. You will have clean water anywhere you can find a running tap!

• Ziploc bags so you can bring your healthy snacks on the go.

• Lemons for your morning lemon water.

What to Buy Just a few essentials to purchase when you arrive:

•Fresh fruits and veggies for Smoothie and snacks during your trip.

• Almond or coconut milk. You can also bring raw almonds and blend your own fresh milk! You can also bring the non- refrigerated boxes with you instead of buying when you arrive.

What to Do

What to do to ensure a stress-free, healthy vacation: • Make sure your hotel has a refrigerator in the room.

• Research grocery stores and healthy restaurants beforehand.

• Plan for exercise each day, whether it is walking around to see the sites, heading to the hotel fitness center or pool.

• Plan your meals and snacks each day. If you do not have a plan, you are more likely to end up making poor decisions.

• As with your at-home diet, aim for an abundance of whole unprocessed plant-based foods. It may require a little extra planning to get these foods, but it’s totally possible. Always set yourself up for success!

Healthy Snacks Easy On-The-Go Snack Ideas: - Vegetables: Carrots, celery, English cucumbers, sugar snap peas, mini bell peppers, cherry tomatoes, sliced jicama, toasted nori sheets, and kale chips (you can make your own!)

- Fruit: Apples, grapes, pears, tangerines, bananas, peaches, nectarines, plums and cherries - Miscellaneous: Raw nuts and nut butter (excluding peanuts), hummus, salsa and tahini. *Tip: Aim for foods that do not have a complicated peel, are not super sticky and cannot be squished easily.

Book Feature The Complainer’s Journal by Amberlin Harrison

The Complainer’s Journal was written to encourage readers to love one another with a dose of compassion and a deep reverence for their dignity that silences complaints about our people or even situations we face. As Christians, we dehumanize people when we highlight only their flaws. By flipping assumed motives from negative to positive and trying to understand the hurts of others, we can restore their dignity and follow Jesus Christ’s command to love one another.

Within the pages are life examples and soulful questions. Use them to identify the spiritual injuries that cause you to verbally bandage up your shortcomings in an attempt to protect yourself from humiliation or rejection. Excuses, complaints, criticisms, and perceived “ruts” are never a pain-free solution, yet we default to them for emotional coverage.

Through examining modern situations, the author’s personal stories, and biblical examples that are presented with a sense of familiarity, humor, and wisdom, we can learn to love one another instead of habitually harming one another. We can forgive one another gracefully instead of complaining about one another consistently.

By the end of the book, you will see your value in the loving eyes of God in ways that allow you to see others through that same forgiving lens of love. Shake off old habits that consumed you before by surrendering all your concerns and complaints to our heavenly father.

Visit amberlinbooks.com for information on all Amberlin’s work.

Amberlin Harrison is the author of The Complainer’s Journal and other works. After teaching English and Social Studies for a while, she dedicated her time to work from home and be with her young children. She loves Jesus, her family and working toward creating an attitude of Christ within her life. She loves sharing with anyone willing to listen to her journey towards abiding in a tender humility, obedience, and true love. Find her at amberlinbooks.com, and with the handle @amberlinbooks and Facebook and Instagram.

You can purchase the book on Amazon or on her website: amberlinbooks.com

SLEEP Tart cherries are one of the few natural sources of melatonin, which is responsible for the regulation of the body's internal clock and sleep-wake cycle.

HOW TO STORE CHERRIES Cherries should be kept in the fridge preferably wrapped in a plastic bag. Wash them with cold water just before eating.

WHAT ARE THE BENEFITS OF EATING CHERRIES? Eating cherries can help you lose weight and stay trim. A cup of cherries is less than 100 calories and packs in 3 grams of fiber, which will keep you feeling full longer

HEALTH Cherries are a good source of fiber, vitamins and minerals, including potassium, calcium, vitamin A and folic acid. They are also well known for their antioxidant properties.

Get Creative with Cherries

"If you cannot do great things, do small things in a great way.”

- Napoleon Hill