Live Love and Eat

Live Love and Eat Heal t h | Wellbeing| Nutrition

ENERGY OF AUGUST EXTREME HUNGER WHEN YOU'RE NOT UNDERWEIGHT

ISSUE 90 AUGUST 2023/ ISSN 2689-7741

WHAT IS YOUR SOULWORK?

The Importance of Recharge Time for Women Forgiveness

Nutrition Matters; How to Tackle Anxiety August with Food

Unlocking the Power of Fasting: A Path to Optimal Health and Well-Being

How to Actually Live an Easeful Life without Pressure and Overwhelm

LIVE LOVE AND EAT

WHAT IS INSIDE 07

ISSUE 90

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 13 EXTREME HUNGER WHEN YOU'RE NOT UNDERWEIGHT

23 ENERGY OF AUGUST 28 HOW TO ACTUALLY LIVE AN

EASEFUL LIFE WITHOUT PRESSURE AND OVERWHELM

32 EXCLUSIVE!

07

WHAT IS YOUR SOUL WORK?

35 NUTRITION MATTERS: HOW TO

TACKLE ANXIETY AUGUST WITH FOOD

38 THE IMPORTANCE OF RECHARGE TIME FOR WOMEN

41 HEALTHY EATING ON THE GO MEET OUR SPOTLIGHT: JENN MILLARD-SCHMITZ

46 FORGIVENESS 49 UNLOCKING THE POWER OF

FASTING: A PATH TO OPTIMAL HEALTH AND WELL-BEING

New Stories, New Writers

Editor’s Note New stories, new writers I cannot believe we are in August already. It is time for the kids to go to school and one of the biggest struggles that most people face today is a hectic schedule. We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time. This less-than-ideal food choice put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems. What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis. It’s possible to eat healthy foods, even with a jampacked schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.

Be sure to read our guide on eating healthy on the go.

We are thrilled to announce that Live Love and Eat Magazine is out in print on subscription. Get ready to immerse yourself in a

Bernadine Otto

Editor-in-Chief

world of health, nutrition, and well-being, With our magazine, we aim to bring you a delectable blend of recipes, health inspiration, and heartwarming articles that will feed your soul and leave you craving for more.

Why print, you may ask? While digital platforms have their place, we wanted to create a tangible experience that allows you to savor each page, escape the screen, and embark on a journey of self-discovery. Get ready to unwind, indulge, and find inspiration within the glossy pages of The Live Love and Eat Magazine.

CONTACT US 4497 Wyndtree Drive #212 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 Mental Health Therapist & Empowerment Expert

Copyright © 2023 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

DOG DAYS SUMMER The Dog days Summer is the hottest and steamiest part of Summer. Typically this is the period when Sirius the dog star rises at the same time as the sun. From July 3 to August 11th. When the Dog Days of Summer arrive it is time to do those memorable summer time activities that help us to keep our cool. They include taking a dip in the pool, going to the beach or taking the kids to the water park. .

WATERMELON DAY On August 3rd this big and juicy fruit deserves its own big day. This big and juicy fruit deserves its own big day. So we give pause to celebrate watermelon on National Watermelon Day. Sweet and tasty watermelons are one of Summer's favorite fruit. It is great for picnics.

Watermelons is over 90% water, it sure tastes good.

NATIONAL FRIENDSHIP DAY Friendship Day is a day to nurture relationships, new and old. It is a relly easy and fun day to celebrate. Start the day by getting in touch with some old friends. This is celebrated on the 7th of August.

Y L R EATED Y E RIN B I R R P C S B U O U S R Y OPY C EARLY FO Y $35

Live Your Best Life With

Live Love and Eat

MEET OUR SPOTLIGHT

Jenn Millard-Schmitz Licensed Professional Counselor

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Connect with me www.youtube.com/@candidempoweredenergy jenn@cardinalpointwi.com www.instagram.com/candidlyunapologeticjenn www.tiktok.com/@jenn.schmitz www.facebook.com/cardinalpointwi www.cardinalpointwi.com www.youtube.com/@candidempoweredenergy/podcasts

About Me Jenn is a Licensed Professional Counselor in private practice at Cardinal Point Counseling. She is the host of podcast Candidly Unapologetic with Therapist Jenn, is a featured guest on Radio Plus Station Sunny 97.7 and proud contributor to Live Love and Eat Magazine. Jenn is an EMDR Trained Trauma Therapist and Certified Dialectical Behavior Therapist. Jenn holds a Master of Science in Psychology from Capella University (2009) and a Bachelor of Arts in Psychology from the University of Wisconsin - Madison (2005).

Prior to establishing Make Things Happen LLC, Jenn was employed for over thirteen years as a Therapist and Program Supervisor offering therapeutic services and implementing mental health programming for entities throughout the state of WI.

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

To map out my career trajectory, one must follow the advice of Willy Wonka - you have to go forwards to go back. I am living my best life as a therapist in private practice and have been since January 2023. I am a business owner, entrepreneur, writer, podcast host, and empowerment expert - with no ceiling. This truly is important to my career story, as it is a new experience for me. I began working for the Department of Health Services in 2010 at a facility housing severely mentally ill individuals. Each day was busier than the next as people funneled through like cattle. I asked questions, gathered as much biosocial history as I could, assessed mental health, and diagnosed and recommended treatment. As my career progressed, I was given the opportunity to offer treatment and programming to individuals with significant mental illness and personality disorders, substance abuse, and trauma. My clients ranged from psychopaths to soccer moms and everything in between.

In 2017 I was promoted to a supervisor position. To my surprise practicing less therapy and jumping into the realm of management and leadership was just what the doctor ordered. For the next five years, I was at the forefront of planning and implementing local and state-wide mental health evidence-based initiatives. By 2022 I was groomed and ready to take full oversight of a facility. As I crept closer and closer to the top, the ceiling started to get lower and lower. The outgoing, trusting, bubbly, energetic Jenn slowly turned to the tired, distanced, bitter, isolated Jenn. I lost my authentic self and became what others wanted me to be. Confused and lonely, I realized that what I was really good at, I did not truly enjoy.

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

Forward to the present day and insert in the story Dr. Teralyn Sell. Brain Health Expert, mentor, private practice guru, and inspirational bad a**. In my state of confusion and desperation, I called her to inquire about what it would take to start my own private practice. It had been ten years since our last professional conversation. Terri trusted my level of expertise, drive, commitment, and her gut. She offered me the opportunity to be a part of her practice and from that one conversation, my life changed. Terri is my greatest professional inspiration. She taught me to trust myself, to not hustle for others worthiness, and to use fear as fuel. Learning from her is better than anything Oprah, Brene Brown, or Sigmund Freud could ever offer me. Terri is my golden unicorn.

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

The cliche that helping professionals don’t help themselves is alive and spreading like wildfire. I wrote the book on self care, boundaries, trauma-informed care and secondary trauma. I spent almost fifteen years teaching these concepts to my clients and colleagues yet did not step back and apply to my own life. I was on the path to promotion, and no one was going to stop me. What started as being busy, turned to frequent emotional and physical crashes, isolation, distancing myself from family and friends, relying on medication, compromising values and over consumption of alcohol. Then came distance within my marriage and not being emotionally or physically available for my children. I started forgetting important parts of my life and having recurrent flashbacks of traumas endured within my career. But this was part of the hussle and the game I chose to be a part of. Each day I continued to put career first, self-care second because “I am fine”. Wake up. Repeat.

Negating the importance of self-care, keeping eyes only on the career prize and minimizing impact of secondary trauma are collectively a recipe for danger. Continuously re-assessing personal and professional boundaries is key.

Within these boundaries, set limits with yourself and your environment. It requires being selfish in a selfless profession.

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

I am grinning ear to ear when answering this question as my biggest professional challenge was quite personal.

My memory takes me to a past mentor who said to me “Jenn, there is a fine line between confidence and arrogance. Figure it out.” From a young age, my voice has been my identity. I am confident in my skin and when I feel threatened, I turn that confidence up several notches. I was never one to shy away from conflict and I was the person that often felt the need to tell someone about themselves if they were acting in a way that I perceived to be unjust. I learned quickly in the professional world that the blunt, share your opinion without forethought approach, was a turn-off. My first impression from colleagues and supervisors was that I was arrogant. I worked in a world that was a “good ol’ boys club” and those boys did not take me seriously. Whether they were intimidated by me or not did not matter. For me to be successful, I had to find a way to marry these two concepts. Over time I learned that confidence and arrogance can successfully co-exist together. As polarizing as I initially perceived them to be, success came when I was able to turn them on and off without compromising my personal and professional values. The achievement came at the heels of maintaining authenticity. I found a way to be candid, confident Jenn, and also humble myself enough to recognize when it was time to slow down and stand down.

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

Within my state career, I had a hand in the development and implementation of programs throughout multiple entities including alcohol and drug abuse, treatment to competency, cognitive behavior programming, and trauma care. As an expert in gender-responsive trauma-informed care, I was part of a team that developed and implemented initiatives that transformed female corrections culture. At the forefront of contributions was the implementation of the WI Peer Specialist program, chairing a state-wide recruitment and retention committee and twice receiving the Governor’s Salute Award for collaborative management of facility operations. Reflecting back, these contributions were so much larger than I could see at the time. They positively shaped the mental health services, environmental culture, and professionals that cared for those with mental illness. The past has laid the groundwork for current success and my ceiling of contributions will continue to rise!

My current private practice has opened the doors to changing the field of counseling. I no longer hustle for the worthiness of others which makes me a better therapist. I bring to the game years of therapy and leadership experience, but with one LARGE difference - I am now my Authentic Self. Enter to the field with a fresh take on holistic interventions, podcasting, guest speaking, writing, and content creating!

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

As a mother of two tiny humans, my free time is mostly spent at ball diamonds and volleyball courts cheering, biting my tongue, and swearing under my breath. Fitness is part of my daily - specifically running, which has been a pillar of stability most of my adult life. I love me a good supper club date night with my hubby (which in the upper midwest is code for meat + cheese + ambiance + beverages + relish tray = tell your folks I say hi).

The newest addition to the family is Frank the Tank, a four-legged Portuguese Water Dog that has taken more time and attention than I had initially bargained for. Any animal that can Houdini himself out of a locked kennel, eat the wireless internet router, and live to tell the story is a TANK. More recently I have dove into the world of reading, candle making, and nutritional cooking. I am an active member of Charity Club, a women's organization focused on providing resources to children and families in the community. I also volunteer time as a guest speaker for We EmpowHER and the Women’s Fund, both of which focus on empowering women and children by offering safe and supportive environments to engage in programming and community resources.

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

What you read is what you get. As a therapist, I operate in the same candidly supportive school of thought. I am an expert in empowerment and helping others overcome their own mental health struggles. However, I have my own story - part of which I spent years masking. My big secret? For twenty-two years I struggled with depression and anxiety. Sprinkle in an eating disorder, mix in a few traumas and unresolved grief and you have Therapist Jenn. I thought SSRIs were what I needed. I recall twice attempting to remove Lexapro from my life without success. My definition of healthy living equates to no longer being a statistic of big pharma and making the necessary lifestyle changes. The length of this process is undetermined and the idea of actually feeling all my emotions, without a governor, is scary. At 40 I am ready to dive deep. There is no room for dipping in only my toes. Sharing my secret is part of my healing. I offer to the masses my biggest vulnerability with the hope that I can inspire you to take a deep dive. What do you fear the most? Does that fear hold you back from achieving happiness and finding your authentic self?

What is your favorite quote and why?

There are three types of people in the world: Those that make things happen, those who watch things happen, and those who wonder what happened. -John Newbern’s Law. This quote was a staple for me growing up. On a sign in my father’s house, this quote remained for my entire childhood. I recall looking at it frequently trying to place its meaning in my own life. As I grew, the quote stuck with me. “Make Things Happen” became my mantra and a primary motivator. When it came time to choose a name for my LLC, Make Things Happen was a no-brainer. Although Make Things Happen has been a staple driving force, I have more recently dove into the art of Watch Things Happen. I am a victim of hustle culture. Making things happen became such a value in my life, that I missed out on the important things happening around me. The hustle mentality left no room for coming in second place. Now I bring the slow down into life every chance I get. I sit back, observe and mindfully take in the world around me. The second place feels so dam* good. When I catch myself falling too far into the make things happen abyss, I ask myself - what are you willing to miss out on in life because you don’t slow down enough to pay attention to what’s going on around you?

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

The definition of healthy is subjective. You know yourself better than anyone else. Listen to the voice inside of you and follow it.

Pursuing healthiness is not easy. No matter how you define healthiness, getting there will take work. Beware of what appears to be a “quick fix” - whether it be the newest supplement endorsed by Kim Kardashian or THE fitness equipment that guarantees quick results (insert Suzanne Somers and the Thigh Master). You have fallen victim to marketing genius. Living healthy is just that. Living = Lifestyle. Changing a lifestyle takes time, perseverance, and patience.

Give yourself some grace. Even God rested on the 7th day. What is often missing from healthy living is being kind to oneself. Perfectionism is the definition of insanity. Slow down and allow yourself to fail. There are going to be great days and crap days. If you can’t embrace the crap as much as the great, then how do you expect to hit your goals?

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

I share with my clients that if they are looking for a counselor that simply offers a diagnosis, then I am not their answer. I teach clients to embrace pain points. Work with them, not against them. My vision and legacy is to continue the colloquy that mental health matters and decrease the labels and stigma. Mental health is nothing to be ashamed of. Although the world has grown in making mental health part of the vernacular, we have a long way to go. Mental illness often remains a closeted secret that people are afraid of showing and sharing. The fields of psychiatry and psychology perpetuate this fear. Need proof? Review the etiology of our diagnostic bible - the Diagnostic and Statistical Manual of Mental Disorders. Look at the contributors, the role of big pharma, and the politics behind why we must “label” and/or “code” our clients. Each client, friend, family member, social media follower, and acquaintance that I can influence to embody and empower their own mental health is a win for the future.

Extreme hunger

when you’re not ‘underweight’ Written By

Victoria Kleinsman

I’ve had a few questions lately regarding extreme hunger and mental hunger when the person is not “underweight” or the person is at their set point weight. One controversial but crucial aspect of the recovery process is allowing and following extreme hunger REGARDLESS of your weight.

The journey toward recovery is challenging, and there is no question that it involves confronting fears and embracing discomfort. Do you know what is on the other side of fear?

FREEDOM! “On the other side of fear is freedom” I’m going to share with you today why it is important to acknowledge and honor extreme hunger in eating disorder recovery, regardless of your weight.

As you listen, you will most likely feel triggered. The eating disorder might have a tantrum. But ultimately, to fully recover, one must stop listening to the eating disorder’s fears. We all get to a point where the thought of recovery terrifies us, but we know we have to do it anyway. The better prepared we are for it the more chance we have of seeing it to the end.

Because ultimately we have 2 choices…

To stay in the ED and have our life worsen over time because the ED takes more control over time and invents more ridiculous rules if we let it.

To embark on our recovery journey and into the unknown. Yes, it will be scary but we’re constantly sacred anyway, right? May as well be scared AND get closer to freedom…

I’ll speak to extreme hunger in general first and then I’ll go into why it is STILL APPLICABLE for you even if you “think” you’re weight restored or at your set point weight. So listen carefully to everything I am about to say. It DOES apply to you, ok?

Does everyone get extreme hunger?

Extreme hunger is a pretty common part of any eating disorder recovery. I didn’t go through it until later on in my recovery. Some go through it in the earlier stages. Some do not go through it at all.

However, 98% of the clients I’ve worked with, have experienced extreme hunger. In all honesty, if you are not experiencing hunger at all AND you are in ACTIVE recovery (which means you’re actually taking action steps to recover not just thinking about it) then you’re honestly most likely not eating enough. Your body needs to know that it’s actually got access to enough food before it starts sending you strong signals to eat otherwise it’s a waste of energy for your already energy-depleted body.

Is extreme hunger “bingeing”?

Most people call extreme hunger “bingeing” which it is not. It is feasting. After any famine, comes a feast… if we allow it!

Some resist it. They don’t want to admit it is happening because it is every eating disorder’s worst nightmare. Some embrace it because they, like me, have hit a point where they just don’t care anymore and know that nothing is worse than living in the hell hole of the eating disorder.

Some of us trust that extreme hunger is a “fuck you” to our eating disorder from our bodies — a response of strength. A response of life.

That is how I saw it. I was done. Still, when extreme hunger hit it terrified me. My eating disorder told me it would never go away. My eating disorder told me that I would eat and eat and eat and never be able to stop. But I decided to stop listening to my eating disorder the day I actually committed to recovery.

“Being 100% committed is challenging. Being 99% committed is hell.”

My eating disorder had told me lies my whole life. Why would extreme hunger be any different?

It wasn’t.

The hunger did wane eventually. My weight increased, then slowed, and then one day I arrived at my set point weight which is around 10 lbs less than my overshoot recovery weight.

MENTAL HUNGER

There are two types of hunger in recovery. Mental hunger and physical hunger. You don’t have to have either of them in order to eat, by the way. In anorexia recovery, you can and often have to eat in the absence of hunger. Hunger is a bonus.

Even if you do experience extreme hunger during your recovery, you probably won’t get it straight away. I didn’t. My extreme hunger came only after I had been mechanically eating for months. And then when it did come I did the absolutely worse possible thing that anyone can ever do in ED recovery… I restricted and tried to compensate for the food I’d eaten— which I called “bingeing” for the next 15 years. DO NOT MAKE THE SAME MISTAKE THAT I DID!

The very sad thing is, a lot of professionals when working with eating disorder recovery clients start to become concerned about the amount of food their clients are eating and suggest they “cut back a bit so that they don’t develop binge eating disorder.”

ANOREXIA RECOVERY Anorexia recovery is about eating regardless of hunger, regardless of mood, regardless of stress levels, regardless of whether or not you like what you are eating, regardless of the time of day or night, regardless of what culture tells you about food, regardless of what the person next to you is doing.

You can eat crying. You can eat shaking. You can eat swearing.

BACK TO MENTAL HUNGER… But let’s assume you are listening to this because extreme hunger has hit. And you have eaten. You have eaten so much that your stomach hurts and your brain is saying “How could you have possibly eaten that much? How is that even physically possible? How can you ever justify eating again? You just ate enough to last you a week!”

But you still want more food. That’s the mental hunger. Mental hunger counts. Even if you just ate 20,000 calories. If you are still wanting more you can and should have more.

I would let my eating disorder tell me that to keep eating when my stomach was full was ridiculous. It is not ridiculous, it actually makes sense when you consider that the brain is still getting signals from the body that the body is underweight and needs to eat more. (Remember you can be underweight for you and your genetics even if you don’t “look” underweight).

The signals are conflicting. The stomach is saying it is full. The body is saying it is empty. This is where extreme hunger can be a total clusterfuck of mixed feelings.

The mental hunger is your body awake and freaking out about the years of restriction it has endured.

The mental hunger doesn’t trust your stomach. You made your stomach lie to it before. When you filled it up by drinking liters of water. When you shrunk it by not eating for days. When you ignored the knocking of hunger cues for so long that they stopped. When you used caffeine as an appetite suppression (no, coffee is not a meal) or used an actual appetite suppressant. The mental hunger does not trust that you have eaten enough regardless of what your eyes and your stomach tell it. The mental hunger is trying to save your life.

I could eat until I felt physically sick and so full that I was unable to move but I’d still want to eat more. Mental hunger doesn’t care what you think is a lot of food.

CALORIE DEBT In order to understand the mental hunger, I had to reframe how I saw it. I think a large part of the fear that my eating disorder latched onto and replayed in my head was that I was eating way more than what a “normal” person would eat in a day. I was able to shut that thought up by saying “A normal person hasn’t been in an eating disorder for __ years” Most eating disorders love numbers.

Calories are its currency.

HERE IS HOW TO PROVE TO YOUR FREAKING-OUT SELF THAT YOU NEED TO EAT A LOT. Let’s say you need 3000 calories a day. (That’s actually what I would guess that I eat in a day). That’s around 1095000 (One Million And Ninety-Five Thousand) calories a year. Let’s say you only ate 1000 calories a day for a year. That comes to 365,000 in a year. That is a deficit of 730,000 calories a year. (!!)

Let’s say you did that for 10 years.

That is a 730,0000 (seven million three hundred thousand) calorie deficit you have to make up for!

And that’s not even factoring in the ridiculous amount of exercise you may have done too. Let’s just say there was a lot of exercise, hours each day. Now, even without the deficit that exercise created, you have 730,0000 (seven million three hundred thousand) to make up for. No wonder a 2,000-calorie large Dominos pizza didn’t even make a dent in the hunger, right? In money terms that would be like having an overdraft of €7300000 (seven million three hundred thousand) and wondering why your bank manager wasn’t happy with €2000. Now, I know that the body doesn’t do math like this but if you look at it this is needed for you to eat a lot of lot more than “other people” around you. Depending on how many years you’ve been restricting (and yes, you are still restricting if you are “bingeing” as this is the body’s attempt to undo the damage of restriction), you have created so much deficit that no matter how much you fill your stomach, your body and mind will be hungry. the way it helps you to be able to understand extreme hunger and why it’s okay If you’re experiencing extreme hunger, there is no point in trying to “fill up” on lower-calorie foods.

Drop the Low-Calorie Foods

All they’ll do is make your stomach more uncomfortable.

I advise that you temporarily stop eating high-fibrous, high-filling foods such as fruit, veg and rice as these won’t help you to satisfy your hunger. Instead, eat foods such as cheese, peanut butter, butter, saturated fats, ice cream and chocolate. Dollop everything with mayo.

Wack peanut butter and coconut oil in smoothies. Melt pints of ice cream and drink them if you have to… Intentionally act as if you WANT to gain weight.

The eating disorder will hate this.

Good.

The eating disorder can go f.... itself! Look what prison it’s had you cadged in for however long.

Doing the opposite of what the eating disorder wants you to do is THE fastest way to recovery.

Bingeing Nutella used to be my thing. You may have heard me share this before as it was a regular occurrence for me. When I thought I was weight restored because I had gained a shit ton of weight, I’d want Nutella but I wouldn’t let myself have any.

I’d already been challenging other previously “not allowed foods” such as cheese toasties for lunch, so I’d say to myself “I’ll have some Nutella on toast for lunch tomorrow.”

And before I knew it, I was drinking a jar of Nutella after melting it in the microwave. I drank the whole 750g jar.

My eating disorder was horrified, disgusted. But deep down I knew it was the right thing for me to do. My body needed it.

“I want what I need.”

The moral of this story is that after several reoccurring episodes of Nutella jar drinking, the next time I wanted Nutella, I had some. Chances were I would eat the whole jar later anyway. And so what? My body obviously needed nutrientdense foods.

Interestingly, I found I only “binge” ate in the way that I did with those jars of Nutella as a result of restricting and “not allowing” myself to have something. Chocolate was also like this for me.

I learned that by having chocolate and Nutella whenever I wanted it, I would not feel the desire to eat the whole jar or kgs of chocolate at a time.

The restriction is rooted in many behaviors. Extreme hunger helps you weed it out.

The sooner I gave in and allowed my body to calorie-dense foods, the sooner my extreme hunger turned into less extreme hunger, into just plain old hunger, into a normal appetite.

You cannot counter it with exercise or any other purging If you are attempting to counter extreme hunger or binges with exercise or any other form of purging then you are just making the whole process last longer. Like I did. I was diagnosed with anorexia nervosa when I was 13, I was forced to eat enough until the doctors were happy with my BMI yet I only actually recovered when I was 33!

Go back to remembering the millions of calories in deficit that you are in and you will realize that exercising and purging is dragging it out.

If you are underweight (for you, not BMI) you should not be doing any formal exercise of any kind in recovery from anorexia.

It won’t last forever.

Your eating disorder might tell you that extreme hunger and binges will last forever. It is (as usual) lying to you.

Extreme hunger lasts merely weeks in some people and much, much longer in others. It will not be dictated to, and you can give up trying to bargain and reason with it. It will run its course. You will end up in the same place at the end of it. You have two choices: Eat without restriction and enjoy doing so.

Fight it. You won’t win. You likely will binge eat if you try to restrict yourself here. Then you will learn the hard way like I did that the only option is option 1 above.

I fought it initially and binge eating and bulimia came as a result. It took me far too long (15 years) to learn that if I fought it I only binge ate all the foods I didn’t allow myself to eat eventually anyway. When I surrendered to it, the whole process became almost enjoyable. Sure, I was petrified of weight gain and what that meant to me in this society but I enjoyed eating.

It did not last forever. The hunger, eating past fullness, and binges subsided when my body and mind were good and ready to allow it to.

I had to place my trust in my body 100 percent.

I had to trust it would stop the hunger when it was done.

I had to trust I would one day I’d be a normal eater.

I had to trust that my eating disorder was wrong (well, look where listening to that son of a bitch had got me anyway).

But most of all I had to trust my body. I knew there was no going back. I’d been living life with a full-blown eating disorder since I was 13. I started fucking with my food and was living with disordered eating from the age of 9. I was 30 when I started my true recovery journey and 33 when I got to a place of absolute food freedom and body love. It would have been a lot sooner if I hadn’t kept going back to micro restricting (eg only allowing chocolate at the weekends etc) time and time again due to my fear of weight gain and the eating disorder’s persuasion of weight suppression.

The same is true for you if you are in recovery from an eating disorder, extreme hunger or not. Going backward is not an option if you want a life.

I hear you but I am weight restored, should I still allow extreme hunger and bingeing?

Yes yes and yes, only all of the time!

Rember what I said about energy debt? Well, that still applies to you, my friend. Just because you’ve gained weight (maybe a lot of weight) I call this superficial weight. Not because it’s not real but because it doesn’t mean you’re recovered.

This is the problem with most in and out-patient treatment and this is what happened to me. “You’re at the correct BMI and so you’re discharged. Be careful you don’t go the other way and develop binge eating but make sure you don’t go back to restriction” (!!!)

Your body is always doing stuff As I sit here on the sofa with my legs crossed my body is doing stuff. In fact, this is maybe TMI but I am due on my period any day now and the way I feel today and the sounds my abdomen is making, I’d bank on it that it’s today. It’s busy doing things that I have no clue about.

Your body is also doing stuff as you listen to this. You have no idea if your body is currently repairing something in your liver or little toenail. That’s the awesome thing about having a body… it’s pretty much automatic and does everything for you.

You can’t force your body to give you an itinerary of what it’s doing for you! You just have to trust and surrender that it knows what it’s doing BECAUSE IT DOES. Just as it knows when it needs to empty its bowels or drink some water or get some sleep.

Your body doesn’t care about your opinion either!

So you may as well choose to love it for what it’s doing for you to bring you back to homeostasis and thriving and actually being able to ENJOY the life that you have.

I know it’s hard when society praises thinness and berates fatness. But you can either choose to live with an eating disorder for the rest of your life and potentially live in a smaller body or fuck societal standards of beauty and social capital and live your best life as the authentic you in every way!

Here’s what will happen if you don’t allow unrestricted eating regardless of your weight…

There is a huge difference between eating more food and eating without restriction.

If you continue to restrict in ANY WAY, your brain will assume that there is a food shortage in your environment. If your brain thinks this, it is going to send you shit loads of hunger signals because that’s what a smart brain would do, wouldn’t it? If it thinks there’s a shortage it would make sense to get as much in as possible (think COVID and toilet roll )! This includes mental hunger which is why you’re still most likely eating past fullness and wondering why.

You need to rewire your fear of weight gain in order to fully recover and the only way you do that is by consistently acting as if you are not afraid of weight gain.

If you don’t, your body will change but your brain won’t and then you’ll be stuck in a bigger body hating it and wondering why you ever started recovery in the first place. I GET IT! That’s why body image work and self-love inner work are CRUCIAL aspects of eating disorder recovery but cannot be worked on until your brain is properly nourished. If you’re waiting to start eating unrestricted until you’re no longer afraid of weight gain then you’ll forever stay stuck.

All of your trauma and unmet needs come to the surface when you stop restricting, that’s why support is necessary.

If you’d like love, support and a step-by-step guide to recovery from someone who knows what they’re doing and who has been through it themselves then reach out to me to enquire about group or 1:1 coaching.

If not now, when? And don’t forget to rate and review my podcast and send me a screenshot and you’ll be entered into the prize draw at the end of each month for a chance to win my Body Love Bite program which is priced at 49 euros but is valued at 500.

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 Podcasts platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

ENERGY OF AUGUST WRITTEN BY LINDA WATSON

Writing monthly articles and newsletters has made me keenly aware of how quickly time passes. It seems just as a month begins, I have to look ahead to the next month’s activities and prepare for deadlines and publication. This is not a complaint, just an awareness of the passage of time.

I feel as if the summer has just started, yet here we are in August, nearing the end of summer and what I have always associated with “ the blues.” For me, August has always signified the end of freedom, fun, adventure, and family vacations.

As a younger person, and then later with a child of my own, the returned to school and daily routines.

Because I really love the longer, warmer, and less structured days of summer, I always experience a sinking feeling with the thought, “Before you know it, the snow will be falling and we’ll be putting up that tree again.” I’m pretty sure most people experience these emotions in one way or the other.

With all of that being said, there is a lot going on astrologically in August. Sometimes it helps to take a look at how the energy of the planets will lead us.

We begin the month with a Full Moon in Aquarius on August 1st. This will be a Super Moon, the second one of the year.

The Moon is at the closest point to the Earth, making it appear larger and brighter, so it will be quite beautiful. This is the perfect time to reflect back about six months and review what was going on during the New Moon in Aquarius on January 21, 2023. The intentions that were set during that time period should be manifesting during this particular Full Moon.

This is one of the reasons that Moon journaling is helpful as it enables you to remember and notice any corresponding effects happening now.

This Full Moon is calling you to embrace your uniqueness, think outside the box, and open your heart to how you can help others in a humanitarian or societal level. It is about finding your place in the world. A Full Moon represents total illumination concerning any issues that need to be revealed and addressed. Ask yourself in what way you can best assist the collective and find satisfaction in serving others. This is a wonderful time to begin to do your part in trying to heal all the negativity and toxic behavior going on in the world at this time. Concentrate on sending your light into the Universe to start the process of manifesting the human rights we all deserve.

At the same time, the Full Moon will be making a T-Square to Jupiter in Taurus. This is a powerful aspect between three planets, in this case, Moon, Sun, and Jupiter. This is like a battle of wills between the Sun and Moon with Jupiter wedged in the middle trying to act as mediator and negotiate a peace treaty. Depending on where in your chart this is occurring, expect to feel conflicted about something in that area of your life and perhaps feel forced to make a decision and stop procrastinating. Jupiter can offer a constructive way out of the conflict. This dynamic can give you the courage to move forward in your life and express your true identity.

Mars also steps in to help out in this situation by providing you with great self-esteem, optimism, and bountiful and positive energy to use your initiative and get what you want.

On August 8th, we have the Last Quarter Moon in Taurus. This is one of the four main phases when the Moon has now traveled 3/4 of the way through her cycle, and what you will see is half of the Moon illuminated. This can be quite a powerful time when you concentrate on releasing all of the things that you wanted to get rid of during the previous Full Moon. It is a chance to take notice of your own truth and where you find a sense of self-worth and value.

This is also a good time to reflect on how you can move forward, rebuild, and prepare for the New Moon which will occur on August 16th.

There are 2 important transits happening the next day on the 9th; Venus in Leo square Uranus in Taurus and Mercury in Virgo trine Jupiter in Taurus. For these next 9 days or so, with Venus in a square with Uranus, be prepared for a change in your relationships, your creativity, or in your self-expression. It brings up some pretty restless feelings concerning love, relationships, and a desire for freedom and independence. If you have a partner and the relationship is healthy, as long as that person is on the same page, there can be some extra spiciness in the bedroom. There should be no major drama. However, it can also create a strong need for freedom in a relationship, and you may feel a lack of excitement or stimulation causing some instability.

With Mercury trine Jupiter at the same time, you have a very positive attitude. It will help your life run smoother and increase your powers of communication, and provide you with the ability to create positive long-term plans and goals for the future.

On August 13th, the Sun and Venus are conjunct in Leo. This is an absolutely lovely transit to take advantage of. For this short time, these two planets are blending their energies and working together as one. Your soul, your vitality, and purpose are combined with love, harmony, and positive vibrations. This is a time when you have the ability to attract whatever is important to you. Maybe you meet a new love interest or are more romantic with your current partner. You will find you are more social and charming allowing you to attract new friendships with like-minded people. This is also an excellent time for cultivating your creativity or talent that you have. Depending on where this conjunction takes place, it could influence your finances as well in a positive way.

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The New Moon is on August 16th in the sign of Leo. This is a fabulous New Moon for using all of your inspiration and imagination to set your intentions for a new beginning. This is a time of shining your light on who you want to become and connecting to the very source of all of your internal energy. Pay special attention to what lights you up. Where do you find your passion and joy? What excites you? Go big and don’t hold back. Write down all that you envision for yourself and what you want to create and send it out to the Universe. Mars will be trine to Uranus at this time, providing you with flashes of insight and a progressive mindset that encourages new ways of thinking and being.

On August 23rd Sun enters Virgo and Mercury in Virgo goes retrograde. Since Mercury rules Virgo and also Gemini, these two signs will be feeling this retrograde the most. This will be the third retrograde of the year. The focus is to slow down in terms of your daily life. You will need to rethink and reorganize how you have been handling your everyday chores and routines. How can you make your daily life run more smoothly and manage all of your routine activities with less stress? It will also be important to reflect on how you can make your health and wellness a priority so that you can better be of service to others as well as yourself. Virgo is an energy that is constantly seeking a better way to improve things, to organize, and to dive into every chore with detailed efficiency. Virgos are eternal perfectionists. So, this retrograde is asking for us to relax more, unplug from technology and social media, and incorporate more time reconnecting with our inner selves in order to get some clarity on our future feelings and intentions.

The next day brings the First Quarter Moon in Sagittarius. This phase is a critical point in the Moon cycle. The Sun and Moon are in a square aspect to each other creating a very dynamic relationship between the two. The Moon is actually questioning the intent of the Sun. This is a turning point, often stress-driven, where you may feel the need to move forward with ideas that were previously in the infant stage, and you work a little harder in making decisions regarding these changes. This is the time to do things differently, to question how you have been handling everything up to this point. It brings up a need to resolve inner conflicts and become more independent.

Another retrograde occurs on August 28th when Uranus turns retrograde in Taurus. It will stay in this retrograde until the end of January 2024. What makes this retrograde a bit more unsettling?

Uranus is in its fall or least comfortable position in Taurus.

Uranus is all about change, rebellion, stirring things up, and freedom. Taurus wants security, and dependability, and resists change. Uranus wants evolution and progress. Taurus is all about upholding tradition. As you can see, they are total opposites in nature. Expect to see disruption and changes in the areas of your life where Taurus lives in your birth chart. During this retrograde, be prepared to reevaluate how you relate to that area of life and how you can make authentic and positive changes while still honoring yourself, your values, and your selfworth. This is about finding your freedom and creating inner change.

We end the month exactly as we started it; with a Full Moon in Pisces on August 30th. We all know that the Moon represents your emotional body, and Pisces is a water sign, thereby creating harmony, sensitivity, and a heightened intuitive sense between the two. This is an amazing time for healing and release which is what the Full Moon represents.

This Full Moon encourages meditative discipline and a willingness to practice mindful behavior, compassion, and kindness toward others. This is the perfect time for inner work, healing, and letting go of lower vibrational energies. It is also a wonderful time for creative inspiration and sharing your gifts with others in a heart-centered way.

Ask yourself these questions during this Full Moon in Pisces in order to decide what may need letting go of: Have I been true to a daily meditation practice for my highest good? If not, what has been getting in my way? How can I make this a priority?

Have I been paying attention to and putting value on my intuition and following my soul’s guidance?

What do I need to let go of to create more space in my life for self-care, relationships, and creative self-expression?

How can I bring more spirituality into my life?

The message is to find a balance between all of your feelings in relation to these questions and decide what you can do about anything that needs addressing. Everything is fully illuminated during a Full Moon, providing the opportunity for you to clearly see everything leading up to this moment, how far you have come, and the progress you have made. A time to release anything negative and give back, practicing forgiveness and gratitude.

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 TO ACTUALLY LIVE AN EASEFUL LIFE WITHOUT PRESSURE AND OVERWHELM W R I T T E N

B Y

S H E R R Y

P A R K S

Have you ever felt so much pressure inside that you feel frozen? Or maybe you feel so much pressure that you sit in overwhelm not knowing what to do first? Is the to-do list so long that moving forward feels impossible?

I felt this pressure inside earlier this year. You see, I was enrolled in a six-month coaching school for the second year in a row. I knew what to expect and had said yes anyway. The closer it got to starting, the more pressure I felt inside.

Then when it started in January, I literally felt like I was going to explode with it. It was intense and it didn’t feel good or helpful at all.

I reached out to the founder of the school and we had a call. She encouraged me to look for ways to make my business and the school fun. I spent a week pondering that question. During that time, I asked myself what I really wanted. What did my soul want? What did my body want?

The response to it all was ease. I wanted to feel at ease. No pressure. My body wanted to relax and feel at ease. My soul wanted to feel joyful and alive – not like I was buried and suffocating.

I had my answer and my decision. I withdrew from the school. And while there was a huge part of me that screamed “I’m not a quitter”, “Don’t do this, Sherry! You don’t quit!” I knew inside that I had to release the pressure or I’d get nothing from the school or even be able to use what I’d already learned last year. So, I withdrew. Not an easy decision and I know it was the right one for me at that time.

Immediately the pressure eased and then I began to look at what might have caused it to begin with.

I uncovered a few things.

Comparison – Even though I knew it was wrong, I found myself comparing myself and my business to other students in the school.

Comparison is never the right choice for ease and flow. It creates inside of us a feeling of being wrong. And when we feel like we are wrong, we immediately feel like we need to “fix” things. And thus, the pressure starts. I tried to stop the comparison game and keep my eyes on my own path, it was a day-to-day struggle that created a pressure all its own.

Expectation – Another factor that was creating pressure was the expectation I put on myself and the perceived expectation of others.

I expected myself to do ALL the things asked of me in school. And it felt like a lot. I felt like overwhelm. How am I going to do all these things and still work and do fun things and take care of my house and, and, and? Talk about pressure.

I also allowed myself to feel the pressure of what others might expect of me. For me, this showed up as feelings of constantly being watched and judged. Allowing myself to be ruled by expectations was not helpful and certainly contributed to the pressure inside.

Should’s – Another contributing factor to all my pressure was allowing should to take over. I told myself I should be taking more action in my business, I should send out emails, I should connect with people, I should read the books, I should watch the videos. They never stopped. And the pressure began to build - and expand and grow like a cancer inside. It wasn’t helpful and it wasn’t healthy.

Ignoring my Body – The body gives us clear indicators if we will only listen. It gives us direction and warning signs galore. And I know this, yet I ignored everything it told me.

I got a bad cold that literally laid me low. I thought I had the flu or Covid and didn’t. I could barely work; I couldn’t do the things I committed to doing because my body wouldn’t function. This all occurred the week before the school year started. Then I couldn’t sleep, my mind would not relax and no natural remedy that I tried would help me sleep.

On top of that, I felt like I couldn’t breathe and my heart would pound.

I ignored all of it and the pressure built. All of these things and more contributed to the pressure inside. And then they created more pressure. And the thing is, if I had handled them, I may not have had to quit the school. Since I didn’t, there were only two paths open to me.

One was to stay in the school and push through and be miserable and ineffective. Ineffective at both learning what I needed to learn and ineffective at my life and business in general.

The second option was to quit the school and address what was occurring inside me.

I chose the second option. And, I don’t regret it. I know it was the right decision for my own growth and learning. Looking back, I see that I signed up for the second year of school because of expectations. I expected the second year to be my magic bullet and I thought that others would expect me to do it (there were many in the school who return every single year).

Giving myself space has allowed me to reduce the comparison and stick to my path.

Withdrawing allowed me to see the truth of my expectation and to accept more fully that my path is my own.

Permission to quit has allowed me to see again that “should” just doesn’t serve and instead takes us further from the path we are meant to take.

Stepping back from the school has given me clarity about what my body is telling me and trusting that it knows the truth, always.

Guess what? Without all that pressure, I’m finding so much more joy and ease in my business. I’m so much happier in the action I take as well as in my life. Woot woot, no more pressure!

How about you? Are you feeling pressured to do or be something? I encourage you to ask yourself if any of these things are contributing. Then ask yourself (mind and body), what or who you need to be to release that pressure.

The other side is more ease and joy, I promise.

Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change their mindsets, emotions, and actions regarding money so that they learn to keep what they have and generate more.

Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood. https://mailchi.mp/0ba1f1d8913a/money-workbook

WHAT IS YOUR SOUL WORK? Written By Kim Klein

Your soul work could have everything to do with financial reward or nothing at all.

Are we all born creative beings? While some say we are born creative, others say it is a trait that needs to be nurtured. This argument has been going on for a long time, and theories and opinions have differed.

But either way, we are all born with the innate ability and need to express ourselves.

As a teenager, writing was my drug of choice. Sad pathetic love songs that I could sing along on my old Yamaha guitar. I wanted to be Joni Mitchell. I wanted to pour out all my teenage angst into a song. I needed to be heard.

Soon after, the sad love songs turned into sad poetry.

No beautiful flowers or love letters in my poems. No, I wrote more about the state of the world or at least my view of it at the time. I wrote about homelessness, broken hearts, the death of good friends, and places lost in time.

It was a great place for me to vent, to escape. To whom? Maybe no one. But setting my thoughts and words free to escape into the universe not only made me feel heard but also made me feel complete.

It made me feel as though I had accomplished something. It was my creative outlet, though I never came close to receiving a recording contract or to becoming a Walt Whitman. I know many creatives who have put their art on the back burner.

It either wasn’t making them money, it was costing them too much money, or they didn’t have time to pursue their “hobby” as their life was too busy with their “real” jobs.

I heard a talk from Liz Gilbert once where she explained the difference between a hobby, a job, a career, and a vocation.

In a nutshell, she defined it as this: A hobby is something that you do for pleasure, relaxation, distraction, or mild curiosity. A hobby is something that you do in your spare time.

A job is something you do to make money, to pay the bills, to make ends meet. Something most all of us must have at some point in our life.

A career is something that you build over the years with energy, passion, and commitment.

And a vocation is your calling. The word “vocation” comes from the Latin verb “vocare” — meaning, “to call.” Your vocation is a summons that comes directly from the universe and is communicated through the yearnings of your soul.

Your soul calling could have everything to do with financial reward or nothing at all.

Writing is my vocation. It has always been in my DNA. I could NOT do it. It doesn’t matter if it is read if my words are heard, or if they resonate with others. Even having one admirer can be enough. And I’ve always had at least one, and that was my mother. Years ago, I made her a little folder with all my poems, and she loved them and proudly left the folder out on her coffee table for all to see.

So, what is your vocation? What is your soul work?

Soul work is never insignificant. It doesn’t matter if others never see your work or buy your work. It doesn’t matter if it doesn’t make you a dime. It is an expression of your being, no less important than the love you share, the mark you make, and the legacy you leave.

One of the big things that hold people back from pursuing their passions or exploring their creative expression, is the fear of it not being good enough. Try to let go of the burden of perfection and enjoy the process of creation. Don’t be attached to the outcome.

Trust in your unique perspective and allow your creations to reflect the beautiful complexity of your inner world. The art you produce, imperfect as it may be, will resonate with others and it is through the act of creation, not the pursuit of perfection, that we find true fulfillment.

It is in a sense, your duty to get it out of you and out into the world.

Somewhere. Whether your passion has been to write a Family Favorites Cookbook to share with your siblings or to write a New York Times best-seller, our gifts come in all shapes, sizes, and forms, and as they say, some of the best gifts come in small packages.

So, share your gifts, with everyone one of them is a little piece of your soul, and that is a gift worth giving.

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

NUTRITION MATTERS; HOW TO TACKLE ANXIETY AUGUST WITH FOOD Wr i t t e n by : J e nn Mi l l ar d- Sc hmi t z

Let's talk about the month of August from the lens of a parentshall we? August brings a seasonal turning point. Summer activities are winding down, the 30-degree temperature swings confuse homeostasis, and thoughts of school are at the forefront of our minds. Each year the school supply list is published sooner, schedules are thrown at parents faster, and the expectation of parents within the academia realm is higher.

The differing stages of educational development bring natural anxiety. Those with littles are starting school in the form of 3K. Yes, 3K. How that came to fruition is an anomaly. Not sure what happened to kindergarten. Three-year-olds and parents begin to experience structured learning days. Anxiety. The middles have spent the summer undoing nine months of structured behavior shaping. Parents are beyond ready for scheduled days. Anxiety.

The oldest is moving toward the world of adulting. The workforce and college are calling, and parents reflect back on how fast time has gone and the uncertainty of an empty nest. Anxiety.

How can parents tackle anxiety without turning to big pharma, alcohol, or drugs? Food is the answer and what we eat matters.

Those of us that are a victim of the 90s can attest to this.

SnackWells is healthy as it was packaged in tiny, colorful, cute 100-calorie packs. Let’s eat these three times a day for a snack!

We have lived, learned, and come to know that while the calorie amount appears appealing, the nutritional content is not created equal.100 calorie SnackWells pack and 100 calories of almonds offer very different nutritional benefits. One is full of empty carbs, processed crap, and sugar. While the others offer protein, fiber, and vitamins B6 and E. The formula is simple: nutrients in foods increase neurotransmitter and amino acid production, change the brain, advance immunity, and decrease inflammation = less anxiety.

How about changing the anxiety game for yourself this August?

Following the below food choices will offer increased nutrients and amino acid production turning Anxiety August into Ataraxy August!!!

Skip the kielbasa and pepperoni. Choose leaner red meats, poultry, and seafood. Skirt steak, chicken, lean turkey, and salmon are excellent choices!

You cannot go wrong with eggs, beans, soybeans, and legumes. All pack an amino acid punch!

Bring on the fruit! Which are the highest in amino acids? Apples, bananas, avocados, and kiwi.

Add some nuts and seeds! Peanuts, cashews, walnuts, pine nuts, chia, and sesame seeds are the anxiety answer!

Get your daily dairy. Milk, cheese, yogurt, and even cottage cheese all offer anxiety-fighting properties.

Steer clear of products made with plain white refined flour. Choose those that are 100% whole wheat and made with whole grains. Say yes to quinoa, wild rice, millet, whole wheat pasta, and oatmeal.

Don't forget your veggies! Cauliflower, mushrooms, and edamame are excellent choices. Like greens? Then bring on the leafy ones!

Spinach, kale, and romaine are great options!

Jenn Millard-Schmitz is a Licensed Professional Counselor who specializes in Empowerment, the art of confronting and living beyond pain points that have taken away our power. Her practice has been in the business of making things happen for over a decade. Jenn is an EMDR trained Trauma Therapist and Certified Dialectical Behavior Therapist.

She is an expert in treating anxiety, depression, trauma, personality disorders and co-occurring disorders. Jenn brings a holistic twist into therapy focusing on physical wellness, nutrition and mindfulness. Jenn’s mantra: It’s time to stop managing, and start living! Interested in connecting with Therapist Jenn? You can find her on any of these socials! www.instagram.com/candidlyunapologeticjenn www.tiktok.com/@jenn.schmitz www.facebook.com/cardinalpointwi www.youtube.com/@candidempoweredenergy www.cardinalpointwi.com www.youtube.com/@candidempoweredenergy/podcasts

THE IMPORTANCE OF RECHARGE TIME FOR WOMEN

Written By Dr. Danielle Litoff

What does “me time” mean? What does it mean to take time for yourself as a mom; as a woman? Every person reading this will have a different answer. As a physical therapist and functional medicine specialist, I can tell you that taking time for yourself goes way beyond a bubble bath, meditation, or a long walk. All of those things are good if they work for you, but to truly feel the benefits of “me time” and making time for yourself, you have to find what recharges you and make it a consistent part of your routine.

Renew and Recharge It is a little cliché to say “me time” so I prefer “recharge time” because that is what it is. It is time you set aside to keep your mind, body, and spirit healthy and energized. There are many things you might do to recharge. It is as varied as the individual.

The important thing is that you choose something that will benefit your body, mind, and well-being. So, as much as wine on the porch is great, that is not something that will ultimately help you restore and feel better long-term.

Here are some of my most recommended activities for women as they make space for themselves. This should be time for you, and only you, with no pressure or guilt.

Walking or running – outside if possible Hiking your favorite Reno or Tahoe trail Yoga Time with friends who make you laugh Meditation or mindfulness Reading a good book Retreats that allow you to unplug and breathe Swimming Working out – this can be a class, at the gym, or at home Gardening Cooking or meal prep Connecting in the community

Why Boundaries are Important for Recharge Time When you decide how you want to spend your time recharging, it is CRITICAL that you protect that time and set a boundary so others don’t steal that time away. For example, long ago I set a very clear boundary with my girls and my husband around my workout time. To this day (my daughters are 17 and 19), they do not bother me or ask for anything during this time every day. My family knows this is how I recharge and make myself stronger than yesterday so I can do all the things!

Other ways to protect your boundaries: If others have access to your calendar to book meetings or events, block your recharge time as “busy” and decline any requests for meetings.

Find a gym with a kids club, or co-op with other moms Hire a sitter or nanny so you have reliable coverage for kids if needed.

Make a space in your home that facilities your recharge time.

Get a membership to a facility (yoga studio, pool, gym, etc.) that gives you the space, tools, and resources you need.

Weekend get-aways with girlfriends or a night alone at a local hotel

It is remarkable when you set boundaries and stick to them, people will almost always respect those. You just have to commit and be consistent.

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/

Recharging Takes You from Wired and Tired to Healthy and Thriving Having time to recharge IS NOT a luxury. It is a NECESSITY. If you do not prioritize it, you will quickly find yourself wired and tired. This is how most of my functional medicine patients come to Battle Born Health. They have spent years feeling tired, boated, cranky, and just plain crappy. I know this because it happened to me.

When I hit my late 30s something changed. I was stressed and the definition of “wired and tired”. I was doing too much and really burning myself out. I over-exercised, my gut was a bloated mess no matter what I ate, I was anxious, and I was in some sort of pain constantly. Once I figured out what my body and mind needed, I made sure I protected the time to exercise appropriately, meal prep, and focus on my health.

All this made me a better and happier mom, wife, friend, and professional. It is not selfish to prioritize yourself in your own life. In fact, doing so will ensure you show up as your best self for the ones you love. So this Mother’s Day, find what recharges you and make a commitment to make it a priority so you can be stronger than yesterday.

Forgiveness Written By Jace Jacobs

For the longest time, I was upset at my mom, myself, and others. She passed on when I was 27 years old. I felt like she should have done a better job at self-care and self-love. It was early on in my spiritual training. Little did I know my anger was causing me to suffer in those areas as well.

The cool thing about personal growth is that eventually, you catch up and call yourself out. This happened to me several years back when I decided I wanted to become a better version of myself. I committed to live a life of forgiveness and appreciation. It was time to drop the junk and get out of the mental funk.

Forgiveness is a powerful word. I didn't just forgive my mom. I forgave everyone including myself. And let me tell you the release felt great. How did I do this? I used a forgiveness release exercise that enables you to move forward and embrace right now, without the junk.

No more junk in the mental trunk.

How about you? Is there an opportunity for you to forgive someone?

If you were like me a few years ago, you have some baggage that needs to be released because it is no longer serving you.

What if you could let go of the junk and focus on the present?

The good news is you can if you make a decision and commitment to forgive and heal.

Here are three steps you can take towards kicking your baggage to the curb by embracing forgiveness.

Wazzup Me Go to the mirror and say hello. Throw up a high five and touch the hand staring back at you. Who is the real you?

Are you carrying around some baggage from your past? Maybe a little anger? Maybe a little shame? Be honest with yourself and find out where you are right now. What is your current reality? You must know where you are right now before you can move forward to where you want to be.

Flow and Let Go If you find you've been beating yourself up over something in your past, then write it all out in a letter to yourself. Ask yourself if is it something you can control or something that is out of your control.

Write down all the details without judgment.

If your baggage involves someone else, living or deceased, then write the letter as if you were writing to them.

You do not need to share it with them. The letter and the process of writing the letter are a gift for you.

In my case, I started with a letter to my mom. Make sure to express your feelings. Don't hold back. Anything you can think of, go ahead and write it down. Leave it all on the page. After you get as much written as you can, you can then shift your focus to appreciation. Trust me on this.

Those awesome qualities you possess today were shaped by your experiences in the past, both good and bad.

It's important to identify the lessons you have learned. In the letter, let them know that you understand they did the best that they could with the knowledge and skills they had at the time.

Also in the letter, let yourself know that you did the best that you could with the knowledge and skills you had at the time. Think about those words. Let them sink in. The emphasis is on forgiveness. It is a powerful thing, and it can help set you free from your baggage.

Burn and Return You've written your letter. Nice! Now let's clean out that mental clutter. Find a safe place to light that letter on fire. Have a ceremony. Say a few words first. Let yourself know that you are proud of yourself for going through this process. Now it's time to release the anger, release the shame, release the baggage.

Burn it!

Burn that letter and feel the release. Set yourself free and return to the awesome person you are without baggage. You don't need that baggage.

Feel free to write more than one letter. As for myself, I wrote four letters.

"I love you, Mom. I forgive you. Equally important... I forgive myself."

Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Forgiveness Letter I woke up this morning I had forgiveness on my mind It was time to let things go And happiness I would find So I began to write a letter To the one who hurt me I would let it all out It was time to set it free I wrote every last detail I left no stone unturned I offered up forgiveness As my thoughtful letter burned Releasing the pain felt great Looking back I can see Embracing the idea of forgiveness Was the best thing for me

Forgiveness is a game-changer. It can help you raise your vibration and appreciate the present moment right now. Repeat this process as many times as you feel necessary to help you heal.

Much appreciation, love, and light.

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

Unlocking the Power of Fasting: A Path to Optimal Health and Well-Being

Written By Bernadine Otto

In a world that's constantly buzzing with activity and endless distractions, finding ways to improve our health and well-being has become a universal goal. Among the many wellness trends gaining popularity, fasting has emerged as a powerful practice with remarkable health benefits. Beyond just a weight loss technique, fasting has the potential to transform our bodies and minds, promoting overall health and vitality. In this blog post, we will explore the science behind fasting and how it can be key to achieving optimal health.

Understanding Fasting: Fasting is the practice of abstaining from food and, in some cases, beverages for a specific period. While fasting has deep-rooted cultural and religious significance in various societies, modern research has shed light on its profound impact on our bodies at a cellular level. Contrary to popular belief, fasting is not about depriving oneself; rather, it is a strategic approach to giving the body a much-needed break and resetting its natural processes.

The Benefits of Fasting for Overall Health: Improved Insulin Sensitivity: Fasting can lead to increased insulin sensitivity, which is crucial in preventing and managing type 2 diabetes. It allows the body to utilize insulin more effectively, resulting in stabilized blood sugar levels.

Enhanced Weight Management: While not solely a weight loss method, fasting can aid in shedding excess pounds. By restricting eating windows or engaging in intermittent fasting, the body taps into its fat stores for energy, promoting weight loss and healthier body composition.

Cellular Repair and Autophagy: During fasting, the body undergoes a process called autophagy, where it removes damaged cells and regenerates healthier ones. This cellular repair is linked to longevity and reduced risk of chronic diseases.

Boosted Brain Health: Fasting has been associated with improved brain function and protection against neurodegenerative diseases. It stimulates the production of brain-derived neurotrophic factor (BDNF), which supports brain health and cognitive function.

Reduced Inflammation: Chronic inflammation is a significant contributor to various diseases. Fasting can reduce inflammation markers in the body, leading to a healthier immune system.

Enhanced Metabolism: Fasting can help boost the metabolism, making it more efficient in processing nutrients and burning calories.

Types of Fasting: There are several fasting approaches to choose from, depending on individual preferences and health goals:

Intermittent Fasting: This involves cycling between periods of eating and fasting. Popular methods include the 16/8 method (16 hours fasting, 8 hours eating) and the 5:2 method (eating normally for five days and drastically reducing calories for two nonconsecutive days).

Time-Restricted Eating: This approach involves consuming all daily calories within a specific window, typically between 6 to 10 hours.

Water Fasting: Abstaining from all food and only consuming water for an extended period, usually ranging from 24 hours to several days.

Modified Fasting: Incorporating small amounts of low-calorie foods like fruits and vegetables during fasting periods to ease the process.

Fasting is a powerful tool for optimizing health and well-being. When practiced mindfully and in consultation with healthcare professionals, it can bring about transformative changes to our bodies and minds.

From improved insulin sensitivity to enhanced brain health, the benefits of fasting extend far beyond the temporary physical changes. As with any health practice, individual results may vary, and it's essential to approach fasting with knowledge and understanding.

Ultimately, fasting, when combined with a balanced diet and a healthy lifestyle, can be the key to unlocking your full potential for overall health and well-being.

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

What's

COOKING

By Judy Brown

Summer REFRESH Salad Ingredients Favorite lettuce chopped Mint chopped Seedless grapes cut in half Dried cranberries Clementines or cutie tangerines, peeled and divided EVOO Balsamic vinegar

Directions This recipe is so easy and versatile and so refreshing! No quantities mentioned so that you can put as much or as little of each ingredient as you wish. Organic ingredients preferred!

Chop the lettuce and place in salad bowl. Add the chopped mint and toss. Arrange tangerine slices, grape halves, and cranberries on top. Add EVOO and balsamic vinegar or your favorite salad dressing.

Variations include adding pepitas, sunflower seeds, cucumber, feta cheese, olives.

Enjoy this salad at your next summer picnic and feel refreshed! It is hot out there!

Strawberry Summer Salad Ingredients 1 cup sliced strawberries 1 cup of thinly sliced red onion 5 cups baby spinach leaves 3 cups mixed greens ¼ cup chopped pecans ¼ cup feta cheese crumbles

Directions Add all ingredients to a salad bowl. Sprinkle with feta cheese.

Serve with salad dressing of your choice

HEALTH AND WELLNESS TIPS Ways to release stress and live a healthy life

Living a healthy life and managing stress is essential for overall well-being and happiness.

Regular Exercise: Engage in physical activity regularly. Exercise helps release endorphins, which are natural mood boosters and stress relievers. Activities like walking, jogging, yoga, dancing, or any sport you enjoy can be beneficial.

Practice Mindfulness and Meditation: Mindfulness and meditation techniques can help you stay present, reduce anxiety, and manage stress. Focus on your breathing, practice gratitude, and take time to quiet your mind daily.

Get Enough Sleep: Prioritize getting adequate sleep each night. Lack of sleep can contribute to stress and negatively impact your overall health.

Eat a Balanced Diet: Fuel your body with nutritious foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet can help improve your energy levels and mood.

Limit Caffeine and Alcohol: Excessive caffeine and alcohol consumption can exacerbate stress and disrupt sleep patterns. Moderation is key.

Stay Hydrated: Drink plenty of water throughout the day to maintain your energy levels and support overall health.

Cultivate Hobbies: Engage in activities you enjoy, such as reading, painting, gardening, or playing a musical instrument.

Hobbies can be relaxing and provide a creative outlet.

Spend Time in Nature: Spending time outdoors, whether it's a walk in the park or a hike in the mountains, can have a calming effect on the mind and reduce stress.

Stay Connected: Maintain strong social connections with friends and family. Talking to loved ones can provide emotional support during stressful times.

Set Realistic Goals: Avoid overwhelming yourself with unrealistic expectations. Break tasks into smaller, manageable goals, and celebrate your achievements.

Practice Deep Breathing: When you feel stressed, take deep breaths to calm your nervous system and reduce tension.

Laugh and Have Fun: Engage in activities that make you laugh and bring joy into your life.

Laughter is a powerful stress reducer.

Limit Screen Time: Reduce time spent on screens (phones, computers, TVs) and give your eyes and mind a break.

Seek Support: Don't hesitate to reach out to a friend, family member, or professional if you need someone to talk to or need assistance in dealing with stress.

Learn to Say No: It's okay to set boundaries and prioritize your well-being. Saying no to additional commitments can help reduce stress and prevent burnout.

Remember, everyone's journey to a healthy and stress-free life is unique. Experiment with different strategies and find what works best for you. Be patient with yourself and practice self-compassion along the way.

"But I can see us lost in the memory, August slipped away in a moment of time…” – Taylor Swift