LIVE LOVE AND EAT Heal t h | Wellbeing| Nutrition
Holiday Survival Guide for a Stress Free Holiday How your first money memory impacts your relationship with money Your New Year Relationship Food for Health
RX FOR THE HOLIDAY BLUES
Drop the junk and get out of your mental funk THE DIVORCED WOMAN’S GUIDE™...HOW TO MANAGE YOUR FIRST HOLIDAY AFTER DIVORCE
5 Ways to have the energy of a 5 year old waiting to open gifts
ISSUE 69|DECEMBER 2021/ ISSN 2689-7741
IN THE BLEAK BEAUTY OF WINTER
Binge Eating versus Emotional Eating End of the year transits and your December Horoscope
Meet our Spotlight Ana Vucetic
MINDSET SHIFTS TO HELP YOU REACH YOUR HEALTH GOALS
Tips for reducing the risk of cancer with healthy nutrition
LIVE LOVE AND EAT
CONTENTS 65
HEALTH & NUTRITION & WELLBEING
03 EDITOR'S NOTE 04 MEET THE CONTRIBUTORS 12 RX FOR THE HOLIDAY BLUES 18 5 WAYS TO HAVE THE ENERGY OF A 5YEAR OLD WAITING TO OPEN GIFTS
THE DIVORCED WOMAN’S GUIDE™ HOW TO MANAGE YOUR FIRST HOLIDAY AFTER DIVORCE
21 MINDSET SHIFTS TO HELP YOUR REACH YOUR HEALTH GOALS
25 IN THE BLEAK BEAUTY OF WINTER 44 YOUR NEW YEAR RELATIONSHIP
28
EXCLUSIVE!
TIPS FOR REDUCING THE RISK OF CANCER WITH HEALTHY NUTRITION
48 END OF THE YEAR TRANSITS AND
06
YOUR DECEMBER HOROSCOPE
55 FOOD FOR HEALTH
MEET OUR SPOTLIGHT Ana Vucetic Read all about what wonderful work she is doing in the world
BINGE EATING VERSUS EMOTIONAL EATING
Copyright © 2021 Bernadine Otto. All rights reserved. Published by Live Love and Eat
IMPACTS YOUR RELATIONSHIP WITH MONEY
69 DROP THE JUNK AND GET OUT OF YOUR MENTAL FUNK
72 DECEMBER POEMS 4497 WYNDTREE DRIVE, WEST CHESTER, OHIO, 45069 513 2758081 BERNADINE@LIVELOVEANDEATMAGAZINE.COM WWW.LIVELOVEANDEATMAGAZINE.COM
DECEMBER 2021 | ISSUE 69
36
61 HOW YOUR FIRST MONEY MEMORY
CONTACT US LIVE LOVE AND EAT 4497 Wyndtree Drive #212 West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com
NOTE FROM EDITOR New Stories, New writers It is the Month of December The holidays are among us – a time of year that’s known for its busy nature that can lead to quite the load of stress. After all, you likely have a long list of people you need to send holiday cards to, and the daunting task of braving the shopping mall crowds to find the gifts for your loved ones. All of this, on top of your normal everyday life. It can be overwhelming, to say the least. In this issue, I will be sharing with you some of my personal favorite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful, and a time you will remember with fond memories.
EDITORIAL BERNADINE OTTO Editor-In-Chief
SUBSCRIPTIONS SUBSCRIBE ONLINE https://www.liveloveandeatmagazine.co m/order-your-copy
We have amazing articles in this issue, Be sure to check out our Christmas Recipe section for some amazing recipes for the whole family. Be sure to listen to our new episodes on our podcast. The Live Love and Eat Show. Kick back, relax and soak up some quality time with Live Love and Eat We at Live Love and Eat are wishing you and your loved ones a Merry Christmas.
We hope that you enjoy this issue. BERNADINE OTTO Editor-In-Chief
https://organicbasics.pxf.io/c/2699575/1015321/12803
MEET OUR CONTRIBUTORS 4497 Wyndtree Drive , West Chester 45069 513 275 8081 | bernadine@liveloveandeatmagazine.com
Managing Editor Bernadine Otto Contributor Wendy Sterling Contributor Jace Jacobs
Bernadine
Otto
Wendy Sterling
Lori Booty
Kim Klein
Jace Jacobs
Victoria Kleinsman
Contributor Victoria Kleinsman Contributor Lori Booty Contributor Contributor Contributor Contributor
Kim Klein Skylar Snow Poetry
Skylar Snow Poetry
Judy Brown
Linda Watson
Sherry Parks
Judy Brown Linda Watson
Contributor Sherry Parks Contributor Ana Vucetic
Debra Letchworth
Tracy Markley
Ana Vucetic
Mark Semple
Contributor Mark Semple Contributor Sharon Clare Contributor Tracy Markley Spotlight Ana Vucetic Recipes Debra Letchworth Lori Booty Kim Klein
Sharon Clare
ADVERTISE IN LIVE LOVE AND EAT Email: bernadine@liveloveandeatmagazine.com
DECEMBER C H R I S T M A S The biggest holiday of the year, everyone comes home for the Christmas holiday. It is a time of family and giving. It is truly a time that comes once a year. Christmas is celebrated in most countries around the world.
EAT A RED APP L E DAY This day is celebrated on the 1st of December. Celebrate this special day by selecting a juicy apple and eat it.
CHRISTMAS CARD DAY On the 9th of December. Today is a good day to send out your Christmas cards and holiday greetings. If you have yet to do so, use today to get a start.
ANA VUCETIC Psychologist and Certified Wellness Coach/ Balanced by Ana
''You absolutely can make peace with food. It may be self-explanatory but it entails that you are at peace with your emotions, your mind is cleared from sabotaging thoughts and you are in the driver’s seat of how your life will turn out!''
Ana lives in Estonia, she serves people globally You can learn more about Ana here: E-mail: balance@balancedbyana.com Website: www.balancedbyana.com
How did you get started in your career? In What Year? I started 10 years ago on my own figuring out the best way to help women end emotional eating and find food freedom without dieting and restrictions. I was suffering with chronic dieting and being emotional eating for over a decade so my main mission was to develop a clear program that would help women break the pattern of emotional eating and find food freedom.
Who or what has been your greatest professional inspiration and why? I was mostly inspired by the people that I worked with that shaped my program. Without them, the program wouldn’t have come to light. Their determination to end emotional eating has been my main driving force and passion throughout the years. Seeing the results of my clients is the best reward and inspiration I could get.
What advice would you offer to someone starting out in your industry? Be aware that you are authentic to your message and the people you want to serve. Empathize, get a clear understanding of what your ideal clients need, and start from there. Do not try to be off service to everybody. Also, know your limitations and when you need to back off and admit you can’t serve a particular client.
What professional challenges have you faced that have contributed to your overall success? I was very much stuck from working in live events to building my business online. It was a very disturbing part of my life where I didn’t know how to reach clients online as I had no tools and knowledge how to do so. Luckily, I found the best mentor that helped me do just that! What do you do in your free time (volunteer, work, hobbies, etc.) Free time is mostly related to friends, travel before covid, sports, and hosting parties (also before covid. I feel I was a party planner in my previous life for sure!:))
What would you like readers to know about you and why? I would like them to know that my degree doesn’t matter. What matters is that I have been in the shoes of the people I serve. I was a chronic dieter, an emotional eater stuck in the mindset of not knowing how to handle food, how to handle my body. It affected me on all possible levels so I empathize a lot with my clients. For me that is why I love my job, I get to see the change that I have experienced and share their success with others!
What is your favorite quote and why? If we talk about my work then it’s: You absolutely can make peace with food. It may be self-explanatory but it entails that you are at peace with your emotions, your mind is cleared from sabotaging thoughts and you are in the driver’s seat of how your life will turn out!
What 3 tips will you give someone who is struggling to live healthy? Don’t diet, diets help you short-term, not long-term. Sleep! Don’t remove your favourite foods from your diet, eat mindfully healthy 70% of the time
What kind of legacy would you like to leave the world? I would like to be remembered as someone who tried her best in the midst of the overwhelming diet culture thrown at us daily to rebel against it, to show people you can live a life without dieting and you can have a healthy relationship with food and your body
Where can people find Ana for a completely free strategy session? People can connect with Ana here: www.balancedbyana.com to book a call Whom would you like to thank that helped you the most in your career? Ed from ChampionsAcademy. Thanks to him and his team I managed to build a successful business online and still grow with his mentorship:)
Health & wellness tips Health & nutrition & wellbeing
T O
Y O U R
H E A L T H
From eating the right food to the perfect exercise routine, find the best path to a healthier and happier you.
and Wellness Don’t drink sugar calories Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food. Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects.
Hello eggnog Check your Vitamin D Vitamin D promotes healthy bones and teeth. Support immune, brain, and nervous systems. Regulates insulin levels and supporting diabetes management. Support lung function and cardiovascular health.
Did you know that eggnog is often served hot and the best time to drink hot beverages is during the winter. In both the U.S. and Britain, at the time, hot drinks were mostly served during cold months, and as a primarily hot drink, it just made sense to keep eggnog during those colder months.
RX FOR THE HOLIDAY BLUES B Y
K I M
K L E I N
It’s the most wonderful time of the year. Or is it?
Avoid alcohol. Ok, maybe not all alcohol. I mean, Eggnog,
While many people love the excitement and
anyone? But alcohol does deplete the brain of
bustle of the holiday season, many others feel
serotonin, which is a chemical needed to
overwhelmed, stressed out, even depressed.
maintain a normal mood. So, if you do partake,
Stress can be caused by the feeling that we have
limit yourself and drink a glass of water between
to do certain things, that we must meet a certain
each alcoholic drink. Volunteer to be the
set of standards and deadlines, whereas the
designated driver if necessary to avoid those
blues are a feeling of loss, sadness, or
situations. And speaking of volunteering, you
loneliness.
might want to volunteer at the local soup kitchen, retirement home, homeless shelter, or animal
If you find yourself feeling down or the winter
shelter. Adopt an angel, or adopt an entire family.
celebrations always bring on a bout of despair,
When we give to others, everyone benefits, but
below are some suggestions to help keep at bay
the greatest gift is usually the one that by giving
those holiday blues and prevent them from
to others, we give to ourselves.
becoming deep, deep, blue.
Surround yourself with friends or family that lift your spirit. Even if you aren’t feeling up to it and would rather stay home watching one of those Christmas movies that will leave you in tears, like, It’s a Wonderful Life or Love Actually, force yourself to socialize anyway. Being alone will only feed the sadness and depression. Move. Not to a new house or city, but move, as in exercise. Studies have shown over and over again that exercise can temporarily relieve anxiety and depression. A quick 10-minute walk may be just as effective as a 45minute workout in helping to elevate our mood. Make the majority of your meals healthy ones This isn’t to say that you can’t indulge in the office Christmas cookies or enjoy the seasonal Pumpkin Spice latte on occasion, but pick foods that will help stabilize your blood sugar, especially when you know you will be eating extra sweets.
DECORATE WITH LOTS OF LIGHTS! HOLIDAY LIGHTS JUST SCREAM HAPPINESS AND ALLOW US TO BASK IN THE WARMTH AND WONDER OF THE SEASON.
Because of the shorter days and lack of sunlight,
Emphasize the more spiritual side of the
our moods are often affected – our biological clock
holiday.
is thrown off – sometimes causing us to eat, sleep,
Rethink the reason for the season. Attend a
and become more emotional than usual, so keep
candle lighting ceremony, tree lighting, attend a
your home well-lit
church service, go see the Nutcracker (for the umpteenth time) or drive around the town and
Practice gratitude.
enjoy the lights and decorations.
Start a gratitude journal. If you don’t already have a journal or notebook, buy yourself one that you
Give small gifts to yourself.
love, one with a beautiful cover, artwork, or
Have lunch with a friend, go to an art gallery, join
inspirational quotes. Keep it by your bedside and
a yoga class, get a new haircut or color, or treat
take a few minutes to write in it before retiring each
yourself to a spa treatment.
night. We can always find something to be grateful
One of the best ways to get through the holiday
for. Even if you’ve had a tough day, you can
season if it is a season you dread is to make
usually find something positive. Your morning cup
plans for the New Year
of coffee? A nice hot shower? A bed in which to sleep?
Look ahead to new opportunities If it’s your family you’re missing, start planning the next reunion or get-together. Another great idea is to plan a Chinese New Year’s Party – this is usually in late January or February, but be sure to check the date as it changes each year. By this time people have recuperated from the holidays and are ready for a little socializing again. Plus, people don’t have the same heightened expectations of a typical New Years' celebration – it can be a simple but exotic get-together, full of symbolism and the unexpected. Avoid making New Year’s resolutions. Instead, set New Year’s intentions. Resolutions are many times just a repeat of the ones we made last year. Again we vow to “lose weight, stop smoking, get more exercise,” or other things along those lines. The problem with making resolutions is that they usually focus on the negative, areas in our life where we feel we have shortcomings, or where we have failed in the past. Focusing on the negative things in our life can only bring us more of the same. Our thoughts become our reality. When we focus, commit to, and are clear about the positive things that we want to attract; that is when we are working with intentions. The way we go about setting intentions is to first, know exactly what you want. Secondly, you need to visualize the desired result before it actually happens, and thirdly, expect the result to happen. The intention is that magical combination of will, motivation, and desire. So, set some new and beautiful intentions for the year ahead and stay focused on all of the exciting possibilities that await you in the future.
Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author. She is the founder of Kim Klein Life Coaching and Wabi-Sabi Women and is the author of Damn, the Pusherman ~ Sugar, The Legal Drug that is Keeping You Sick and Fat, and Nine Degrees North, a young adult fiction novel. https://kimkleincoaching.com/ https://www.facebook.com/groups/boomerwomen/ https://www.linkedin.com/in/kimberklein/ kimberjklein@gmail.com
5 WAYS TO HAVE THE ENERGY OF A 5 YEAR OLD WAITING TO OPEN GIFTS By Lori Booty
Do you know how a 5-year-old is so excited to open gifts? It doesn’t matter that it is 6:00 am and the sun hasn’t even come up yet, they are ready to go! What if you had that energy yourself? What would you be able to accomplish this holiday season? I’m going to share 5 easy ways that you can have some of that energy yourself. I’m sure you know some of these, but you may just have told yourself they are not that important or that you don’t have time for some of them. The truth is, you do have time, and by taking the time to do these 5 things, you will have more energy to do the things you want. That’s what we’re all striving for, the energy to do the things we want. Get 7-9 hours of sleep- You may think, “I get close enough to that.” Or “I only need 5 hours of sleep.”But, studies show that after just 17 hours without sleep, people show the same symptoms as those that are intoxicated by alcohol, like inability to focus, poor test scores, and poor hand/eye coordination. You won’t have the energy you need without the habit of a great night’s sleep! Reduce or eliminate alcohol- I know, I know, you want to celebrate with your friends and family, but the fact is that alcohol affects your ability to sleep and it makes you feel sluggish the next day. Alcohol is also a depressant and can make you feel lethargic. If you do choose to drink alcohol, be sure that the next day is a day of rest and not too strenuous. What can you drink that will give you energy? Water! In one study, even mild levels of dehydration caused fatigue and mood changes in younger women. So make sure you get enough water. Eat vegetables and fruits- During the holidays, we eat party foods, treats like, Aunt Mary’s pumpkin cheesecake, and chocolate candies. Eat the foods that you love to indulge in over the holidays, but try to eat a few servings of vegetables with every meal. You can enjoy Dad’s famous beef roast with some brussels sprouts and roasted cauliflower. Fruit is good too but go for berries, which have less sugar content. At parties, fill your plate mostly from the vegetable tray. With the mindset of adding in foods, instead of depriving yourself, you will feel happy and energized.
Prioritize activities that you really love, and skip the ones that feel draining. If your best friend is having a holiday party, but so is a work colleague, you will feel happier and more energized by going to your friend’s party, if that is what you would rather do. Politely tell your work colleague that you have a previous engagement and don’t feel guilty. It’s okay to choose to stay home as well. Your health and stress levels are what really matter. A five-year-old has the benefit of a parent prioritizing their sleep, their healthy diet, and the activities they are allowed to participate in. Be your own inner parent and set some healthy boundaries for yourself around sleep, alcohol, food, and activities. If you do that, you will see that you have just as much energy as that five-year-old, eyeing the pile of presents to be opened, (well almost as much).
Lori Booty is a Certified Transformational Nutrition Coach with over 20 years of experience teaching elementary school and a Masters in School Counseling. She is the owner and creator of Beautifulimmunity.com. Lori began her health transformation after watching her mother battle a traumatic illness and she realized her own health was not as good as she wanted it to be. She found out that nutrition held the key to improving her symptoms and not medications with terrible side effects. Throughout her journey, she's found that there are many natural remedies she could turn to for her family and not always have to rush to the doctor. One of the most surprising remedies she found was that her thoughts actually impact the quality of her health. She now works to support women who are exhausted from raising kids and caring for aging parents to get back their own health without using medications or crazy, complicated diets. http://beautifulimmunity.com/ https://www.facebook.com/beautifulimmunity/ https://www.instagram.com/loriboot/
MINDSET SHIFTS TO HELP YOU REACH YOUR HEALTH GOALS
BY ANA VUCETIC
As you all know by now, I talk a lot about being in the right mindset in order to reach any health goal, including weight loss. You can try any diet you want, but shifting your mindset about weight loss is key to losing weight. For most people, mindset is completely excluded from weight loss as if what you think and tell yourself doesn’t affect your progress. People become obsessed with counting calories, count macros, measuring their body parts called “trouble parts” daily and obsessing over the number on the scale. They think about the number on the scale rather than focusing on health, disease prevention, having more energy, better sleep and digestion and so on. Along with this, negative thoughts shape the way we behave. Saying “I am fat, I will never lose weight” will actually make you less prone to exercise or eat healthy because you convinced yourself it won’t happen for you.
Luckily our mind is very flexible and here are some ways how chaining the mindset can help you reach your health goals: Switch the way you think about your goals People focus on the number on the scale, on the weight loss but it would be easier if you focused on creating healthier habits: eating vegetables, lean protein, healthy fats, ditching the soda, sleeping better. Personally, if I catch myself gaining weight I know it came from either being stressed out, sleep-deprived, and not planning my meals accordingly. I try immediately to switch to my habits and the weight comes back to where it was. It’s a natural response to the body in a properly rested and fed state.
Remove accounts/people that trigger you If you find yourself obsessively counting, measuring, comparing yourself to others, my suggestion is to remove yourself from these situations. Unfollow accountants that make you feel like you are failing at weight loss just because you are not as successful as them. Surround yourself with people that support you and those that focus more on health.
Think long-term This is a big one! Most people want to lose weight for an event or get bikini ready for the summer. In order to achieve that they usually heavily restrict, over-exercise to be “ready”. Because they restrict so much, it is obvious that they will binge later on and put back the weight on. In order to lose weight for the long haul, you should focus on creating healthier habits and keeping that routing going rather than shocking your body for several weeks with severe dieting. Start small If you are trying to reach certain health goals, start small. It is a bad idea that you try to remove all the sugar, the gluten, the baked goods, drinking at once plus exercise daily, be sure it won't happen for more than a week or so. You will burn out and highly likely throw in the towel. Start slow with one habit at a time: each week remove one “bad” habit and include a new healthier one. If you never worked out, start with walking and slowly incorporate strength training (20 min to start). There are no good and bad foods The easiest way to create a bad relationship with food is to label food as good or bad. Give yourself permission to eat the food from your forbidden list because that is the only sustainable way to keep your weight off. You can’t constantly be dieting and trying to remove the foods you want to eat. Try to eat accordion got the 80/20 principle (80% of the time or day clean, and 20% treats such as cake, a glass of wine, pizza…). Food is just food, not a reward not a punishment, not good or bad. Listen to what you are telling yourself The moment you catch yourself bashing your body, pinching your “trouble body parts”, obsessively looking in the mirror for any changes, or saying negative things, stop. Say it loud and replace it immediately with a healthier one. “I cant loose weight, I am fat” becomes “I am worthy, I am on a journey, I can do this”. Talk to yourself like you would talk to a family member or to a friend.
Ana Vucetic is a Psychologist, Certified Wellness Coach, Founder of “Balanced by Ana” and mother of 2 beautiful boys. Driven by her own health struggles – Ana now is on a mission to help women feel comfortable in their bodies and stop the endless dieting cycles. She helps achieve a balanced approach to life and wellness by helping cleaning your emotional pantry, not kitchens! Ana believes that a balanced life is not just about the food we eat and how we move, how many hours in a week we put into our fitness routines and meal preparation - It is also how we process stress, how we manage relationships, how we balance our hormones for optimal functioning as well as knowing your own body and the signals it gives you. https://www.balancedbyana.com/ https://www.facebook.com/balancedbyana balance@balancedbyana.com
In the Bleak
Beauty OF WINTER.......
BY JUDY BROWN
And don’t think the garden loses its ecstasy in winter. It’s quiet, but the roots are down there riotous. ~ Rumi There is beauty in the starkness of winter. Are you ready to saturate yourself with this season’s abundance? December announces the arrival of winter……frosty, bare, stark, silent yet glimmering.
That last red maple leaf dances its way down from the tree branch in a gentle breeze. Its new resting spot on the earth’s floor will bring a hidden purpose. Roots gather nutrients and water and rest in a most vigorous way. The creatures of the forest make their winter beds.
Will you rest enough this winter? Will you read plenty of spellbinding novels? Will you laugh and play with friends? Will you spend time being still? Can you make time for long walks in the cold outdoors? Can you make time for all the movies you want to see? Can you make time to feed your body plenty of warm winter foods?
Will you nourish your mind, body and soul? Will you weed and prune all your old thoughts and habits and compost them? In the grey tones of winter, the red cardinal stands out. No more and no less red…..but with the newness of winter, it catches our eye. Perhaps this is the perfect time to send your roots deep in to the soil and let your imagination catch your attention. What new thoughts, ideas, wishes and dreams can spring forth when the stillness of winter allows no interference? As December arrives, let the bleak beauty of winter urge you forward in a most restful yet riotous way!
Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, guided meditations for groups, and is an active blogger. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/ https://www.instagram.com/judyswellnesscafe/
TIPS FOR REDUCING THE RISK OF CANCER WITH HEALTHY NUTRITION By Sharon Clare
The following article will teach you educational tips on how to reduce the risk of getting cancer with healthy nutrition. Eat a healthy, balanced diet – try to eat plenty of fruit and vegetables and include high-fibre and wholegrain foods in your diet like wholegrain breakfast cereals, wholewheat pasta and pulses (e.g. lentils and beans), nuts and seeds. Keep track of your red and processed meat intake – if you on average eat more than 90 grams (cooked weight) of red and processed meat a day (that’s around 600g a week) cut down to 70 grams a day (that’s less than 500g a week). Watch your salt intake – aim for less than 6g a day. Check the nutrition label on foods, choose reduced salt versions of foods, and don’t add salt in cooking or at the table. Maintain a healthy weight – being overweight or obese is the second biggest preventable cause of cancer after smoking. If you need help losing weight speak to your GP for advice on the support that is available to you.
Keep active – aim for at least 150 (2 hours and 30 minutes) minutes a week of moderate activity – that’s the type of activity where you raise your heartbeat and sweat but you are still able to talk. This can be fast walking, dancing, or even housework or gardening if you put enough brisk activity into it! Drink in moderation – try to drink no more than 14 units a week, with several alcohol-free days each week. Give up smoking – smoking is the biggest preventable cause of cancer. Cancer risk It is estimated that healthier diets could help prevent 1 in 10 cancers in the UK. The strongest dietary links are with cancers of the digestive tract – mouth, food pipe (gullet or esophagus), stomach, and bowel (colon). Each year in the UK, more than 331,000 people are diagnosed with cancer. The four most common cancers are breast, prostate, lung, and bowel (colorectal) which make up over half of all these cases. It is estimated that 1 in 2 people will develop cancer at some point in their lives. Many people are affected by cancer, either directly, or because they know somebody who has been affected by the disease. Unfortunately, there are no proven ways to prevent cancer, but the good news is there are some lifestyle measures you can take to help reduce your risk. Cancer is a complex disease and the risk of developing cancer depends on a combination of factors. Some risk factors you can't change like your genes but other aspects of your life you can control, for example:
smoking overexposure to the sun or sunbeds drinking too much alcohol being overweight or obese lack of physical activity
For more information on genetic and other causes of cancer go to Cancer Research UK. Tobacco is the single biggest avoidable cause of cancer in the world. Smoking causes over a quarter of cancer deaths in the UK and nearly one in five cancer cases. Obesity is the second biggest preventable cause of cancer after smoking.
But eating a healthy, balanced diet can play an important role in reducing your risk of cancer. Eating a healthy, balanced diet Overall, research suggests a link between healthy eating patterns and a reduction in cancer risk, rather than any specific foods, vitamins, or nutrients. There is good evidence that a healthy, varied diet based on the principles of the Eatwell guide may help to lower your risk of developing certain cancers. Try to: Eat at least 5 portions of fruit and vegetables a day. Base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates. Choose wholegrain or high fiber varieties where possible. Have some dairy or dairy alternatives (such as soya drinks and yogurts). Choose lower fat and lower sugar options. Have some beans, pulses, fish, eggs, meat, and other proteins. Aim for at least two portions of fish every week – one of which should be oily, such as salmon or mackerel. Choose unsaturated oils and spreads and eat in small amounts. If you choose to include foods or drinks high in fat, salt, and sugars, have them less often and in small amounts.
There are recommendations on certain aspects of the diet and cancer risk, for example, eating too much red and processed meats and salt, may increase the risk of developing some cancers like colorectal cancer and stomach cancer. While eating plenty of foods, such as fruits, vegetables and foods high in fibre, may help reduce the risk of some cancers like mouth, throat and colorectal cancer.
Eating foods high in fiber may also help you to feel fuller for longer, which can help if you are trying to lose weight.
Diet and fibre
Fruit and vegetables
Red and processed meat
There is strong evidence that eating
A number of studies suggest that
Meat is a good source of protein,
plenty of foods containing fibre can
eating plenty of fruit and vegetables
and vitamins and minerals, such as
reduce the risk of bowel cancer.
may help reduce the risk of certain
iron and zinc and can be enjoyed
However, many people are not
cancers. It has been suggested that
as part of a healthy, balanced diet.
eating enough fibre. On average,
the beneficial effect of fruit and
However, evidence suggests that a
adults in the UK get about 18g a
vegetables might be due to the
high consumption of red and/or
day of fibre but should aim for at
package of nutrients that they
processed meat is linked with an
least 30g a day.
contain such as vitamins, minerals
increased risk of bowel cancer –
and fibre. They also contain
the evidence is stronger for
Fibre is found in foods that come
substances called phytochemicals
processed meat. But to put it into
from plants. Foods high in fibre
(phyto means "plant" so these are
perspective, the overall risks of
include whole grain pasta, bread
chemicals naturally found in plants),
developing bowel cancer because
and breakfast cereals. Pulses, fruit
which may help to protect cells in
of your consumption of red and/or
and vegetables, nuts and seeds
your body from damage that can
processed meat are small
also contain fibre. A healthy,
lead to cancer.
compared to other factors linked to
balanced diet can provide enough
cancer such as smoking.
fibre to meet the recommendations,
Eating 5 A Day
'Red meat' refers to beef, pork and
but you will need to eat your 5 A
Different fruit and vegetables
lamb. 'Processed meat' refers to
DAY, beans and pulses, and other
provide different amounts and
meat preserved by smoking, curing
high fibre foods like whole grains
combinations of nutrients so it’s
or salting, or addition of chemical
and potatoes in skins.
important to eat a wide variety of
preservatives, and includes bacon,
different types of at least 5 portions
sausages, salami and ham.
(1 portion = 80g) of fruit and
The Eatwell Guide recommends
vegetables each day. Fruit and
choosing lean cuts of meat and
vegetables are also low in energy
mince, and to eat less processed
(calories) and high in fibre, and so
meat like bacon, ham and
could help to prevent weight gain.
sausages. Further advice is to eat
This is important as obesity is a
beans and pulses as alternatives to
major risk factor for cancer.
meat because they're lower in fat,
Click here for more on fibre.
higher in fibre and more sustainable.
Salt A high intake of salt and salted foods is linked with an increased risk of stomach cancer. Our intake of salt should be less than 6g (2.4g sodium) a day. On average, people in the UK consume more salt than is recommended. 75% of the salt we eat is already in everyday foods such as bread, ham and bacon, sauces, gravies, and ready meals. So use the information available on food labels to help you identify which foods are high in salt. Dietary supplements If you have low levels of particular nutrients, you may need to take dietary supplements, and your doctor may prescribe particular nutritional supplements in certain situations. For healthy individuals, nutritional needs should be met through diet alone, rather than relying on supplements (although vitamin D should be considered by the population in winter months). Dietary supplements are not recommended for cancer prevention In a review of the evidence, some studies suggested certain high-dose supplements seem to protect against cancer, but others seemed to increase cancer risk. This research was done on specific groups of people and not on the general public so making recommendations on the benefits or risks of supplements for everyone is not possible. This is why, for most people, eating a healthy, balanced diet is a better way of reducing your cancer risk than taking supplements.
Turmeric and cancer The spice, turmeric, popular in South Asian cuisine, has been associated with cancer prevention and treatment. Research has shown that an association between low rates of certain types of cancer and countries where people eat curcumin at levels of about 100 to 200 mg a day over long periods of time, although the reasons for this could be because of other factors in these countries. Some laboratory-based studies have shown that curcumin, the active ingredient in turmeric, at high enough doses can kill cancer cells and prevent more from growing. However whilst these studies are promising a larger number of good quality clinical trials are needed in humans before we will know if turmeric has any potential benefit, In the meantime turmeric should not be used instead of cancer treatment, but can be enjoyed in a curry as part of a healthy, balanced diet. Being overweight or obese is the second biggest preventable cause of cancer after smoking and is estimated to cause 18,100 cancer cases each year in the UK. Worryingly, many people are unaware of the link between obesity and cancer. Maintaining a healthy weight Being overweight or obese can increase your risk of developing cancers of the esophagus (the tube leading from your mouth to your stomach), stomach, bowel, pancreas, endometrium (lining of the womb), ovaries, prostate, kidney, liver, gallbladder, and breast (in postmenopausal women). Try to make sure your body mass index (BMI) stays within the healthy range of 18.5 to 24.9. This can be done by eating a healthy, varied diet and being physically active every day
Staying physically active As well as helping to control your weight research shows that being active or doing exercise has a direct role in preventing some cancers like bowel, womb (endometrium) and breast cancer. Being active can also help to protect against cancers that are linked to being overweight and obese. Physical activity recommendations for health advise us to do moderate aerobic intensity physical activity such as cycling or fast walking, for at least 150 minutes over the week in bouts of 10 minutes or more. Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song. Or we can take part in 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis, every week. Vigorous activity makes you breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath. Physical activities to improve muscle strength that works all major muscle groups (i.e. legs, hips, back, abdomen, chest, shoulders and arms) should be carried out on at least two days per week. If you’re not used to doing much activity, start by working towards 30 minutes a day – remember that doing something is better than nothing. Try and incorporate physical activity into your daily routine, for example take a brisk walk in your lunch break, cycle or walk as part of your commute to work (or all the way if it isn’t too far), use the stairs instead of the lift, or get off the bus one stop before you usually do and walk the rest of the way to your destination Sedentary behaviour Sedentary behaviour is a group of behaviours that occur whilst sitting or lying down that require very low energy expenditure such as watching TV, sitting in front of a screen or using your car to take all journeys. Sedentary behaviour is different from physical inactivity, which is a lack of physical activity in everyday life. You can still be sedentary even if you are physically active, for example, if you sit at a desk during the day and exercise in the evening. Interestingly there has also been some research that suggests sedentary behaviours are also associated with increased risks of colon cancer, endometrial cancer and lung cancer.
Breastfeeding Breastfeeding is recommended for several reasons including protecting your baby against certain infections. Breastfeeding also has long-term health benefits and protects you from certain chronic diseases later in life, including some cancers. The Department of Health recommends that babies are breastfed exclusively for 6 months. After that, breastfeeding alongside giving your baby family foods for the first two years, or for as long as you and your baby want, will help them grow and develop healthily.
What do these recommendations mean for me? Evidence over several decades points to the simple, fact that you can reduce your risk of cancer by a series of longterm healthy behaviors such as not smoking, eating a healthy, varied diet, keeping active, maintaining healthy body weight, and cutting back on alcohol.
Sharon can help you achieve your fitness goals in the gym, at home & also outdoors. Personal training is available 1-2-1, in couples & also small groups. Body coach fitness has a holistic approach to health & wellness, fitness, nutrition & sports performance & is dedicated to educating people on the benefits of a healthy lifestyle! Whatever your goals Sharon will help you achieve them. When not training others to achieve their goals Sharon works towards her own, training hard to compete at an international level as a natural physique competitor. www.bodycoachfitness.com www.bodycoachfitness.org https://www.facebook.com/sharon.clare.14 www.bodycoachfitnesseducation.com www.businessvault.net 07875086760
BINGE EATING VERSUS EMOTIONAL EATING BY VICTORIA KLEINSMAN
WHAT’S THE DIFFERENCE? IS THERE A DIFFERENCE? There absolutely is a difference and most of you reading this will most likely be experiencing both binge and emotional eating. If that’s you, don’t panic! I’m here to clarify what each of them means and to give you solutions to both. So let’s get to it!
Binge eating Binge eating is a reaction to restriction of any kind. Physical and mental/emotional restriction. Let’s use a bow and arrow as a metaphor. Imagine that you’re pulling back the string of a bow. You feel a slight tension. You pull the string back even more and you feel been more tension. The more you pull back on the bow, the faster and further the arrow will shoot when you let go of it… are you with me? The extremity and length of time that you restrict and control your food intake for – whether it’s calories, sugar, carbs, etc – is how “out of control” you’ll be when you inevitably react to that restriction. Because you are going to react at some point. You can’t pull back the bow of the arrow forever… That’s the best definition of describing binge eating that I can give you. And it makes total sense to me and hopefully to you too…!
Your First Diet If you think back to your early dieting days, you most likely managed to stick to a diet for a reasonable amount of time… maybe you even considered yourself “successful”… maybe you nailed the diet got shit loads of compliments, felt great about yourself… …and then binge ate. and restricted again. And then binge ate. And then restricted. We all know how that one ends… oh wait, it doesn’t end…! Or maybe you didn’t binge right away. Maybe the weight slowly crept back on – because, der, we all have a set point weight so obviously that’s what your body is going to do! And then you dieted again, lost the weight, then it crept back on again, and so you dieted again, it crept back on…. and so onnnnnn!
You then start restricting even harder because you “must use more willpower” and you promise yourself that when this diet is over you will keep the weight off this time. Yet your body has other plans… it’s had enough by this point and so it fights back even more. You find yourself binging in secret, hiding food wrappers, and lying about what you’ve eaten to your loved ones. You find every excuse under the sun to go to the shop to get “milk” after having poured the milk from the fridge down the sink so you can buy your binge food… (just me?) You find yourself being utterly consumed with what you look like, how your clothes fit, and what others are thinking about your body. You’re constantly thinking about food and what you can’t have that you want. ETCCCCCC Binging is a natural healthy response to any form of restriction. Let’s dive into the 2 different forms of restriction, well actually they’re 3…
Physical restriction – part 1 This one is self-explanatory. You’re not physically eating enough food for your caloric needs. You’re a grown-ass woman, you need way more food than the diet industry leads us to believe. Most of the time we binge simply because our bodies are not getting enough food and your “cavewoman” gene kicks in and she thinks you’re literally slowly starving to death! Here’s what happens; Do yourself a favor and just imagine that you were in a real-life famine. Everything in your life would become about food. Your body would be sending you extreme signals to find food, hoard food, eat a lot of food and whenever possible, eat as much fat and sugar as you can! (Sound familiar…) If your body didn’t do this, you would DIE! Your leptin levels will decrease – this means that your body tells your brain that you’re losing fat stores and so your brain then signals you to eat more. Your ghrelin levels increase – this means your hunger signals increase and drive you to eat more…!
This is what happens when you either go on a diet or even think about going on a diet! (the thinking part is the mental restriction, I’ll come to that in a moment) It happens even quicker and even more intensely if you’ve already been dieting for a long time. THAT’S why you totally rocked that first diet all those years ago and now you can’t stick to a diet for even a day! When your body thinks it’s being restricted of food in any way, when you do find food and start eating, everything inside you overrides whatever rationalizing willpower you’ve had so far.
Your First Diet If you tried to stop halfway through you probably wouldn’t be able to. This is what your body is wired to do for survival! Maybe your thinking, yes but I’m not in a real-life famine and there’s plenty of food in the shop down the road… Your body doesn’t know that! When the body gets signals from the brain that there is either a famine happening or a famine on its way (you guys are completely underestimating the mind here), it automatically gets to work organizing all of your hormones and biochemical reactions (cravings, etc) to be set for a famine. And you know what happens when your body thinks it’s in a famine or about to be in one… HINT: Read the passage above! That’s why people who have never really dieted or restricted their food, don’t have a problem with binge eating! They don’t think like a dieter (and dieting is not an action, it’s a state of mind!). Their bodies have no reason to demand that they eat a whole jar of Nutella in one sitting. These are called ‘normal eaters.’
Physical restriction – part 2 Only eating foods with very little nourishment is a form of restriction. This form of restriction is often overlooked. But malnourishment is what happens if your body isn’t getting enough macro and micronutrients. I know this may sound a bit dramatic but it’s true. If you’re not nourishing yourself with fats, carbs, proteins, and fiber – including vitamins and minerals – your body will keep driving you to eat as an attempt to get what it really needs.
Mental restriction Mental restriction aka; those cookies are NOT going in my mouth no matter how much I’m drooling right now because I’m not eating sugar/haven’t got enough calories left for the day/ fill in the blank…” You’re probably extremely familiar with this kind. This is why I hear women say to me over and over again: “I gave up dieting and now I can’t stop eating Nutella out of a jar…” (Basically was me!)
’
And I can t help but say back, But did you REALLY give up
“dieting?” Or did you just start eating chocolate again, and thought that would
“fix” it?
Let me explain… One thing I find over and over again is that 9 times out of 10, women who “give up” dieting, are still thinking like dieters — their emotional response to food is the same as it would be if they still were actively restricting their food. They’re still conscious of everything they eat (and usually extremely judgmental of what they eat). They feel ashamed whenever they think they’ve “eaten too much.” They’re often still trying to control themselves around food even if not “technically” following a specific plan of eating. And generally speaking, they maintain a moralistic and fear-based perspective on food, rather than feeling gratitude, joy, and pleasure from the life-sustaining force that food actually is. You see, “dieting” (and the compulsive behaviors associated with it), has little to do with what you are or are not putting in your mouth — and everything to do with how you feel and think about what you put in your mouth. So if you’ve given up dieting, yet you’re judging the shit out of yourself when your eating pizza, wondering why you don’t feel all happy and liberated yet, it’s because you are not mentally allowing the pizza. You’re allowing the physical act (eating the thing) but you’re not mentally allowing it (constantly thinking “this can’t be ok”). And when we see food as bad or wrong, it’s almost impossible to sustain from doing it! Because food is pleasurable. Food is delicious. We need to eat food to survive, it’s a survival instinct. In a nutshell, unless your thinking changes, neither will your behaviors.
What to do about binge eating… Ok so don’t worry too much because you can learn how to stop binge eating by learning how to think like a normal eater. I’m not even going to pretend that it’s easy but I will tell you that it is 10000000% worth it! You’ve heard me talk a lot about mindset… but the answer to this really is a mindset change and shifting your perception around food and your body image. I would love to tell you right now exactly how to do this process but it’s not something that can just be written down. It involves you listening to audio lectures, completing worksheets, practicing using tools and strategies that work to shift your perception. It means you taking guided bold action steps towards ditching the diets and learning how to make friends with your body whilst being supported and coached through the tough times… and a whole lot more! Oh wait, I just described what happens when you work with me! But seriously loves. Honestly… it’s quite a simple process but it’s not easy. It does all make sense though when you start to understand why and how you got in the position you’re in now and what to do next.
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You can get yourself out of this diet-binge cycle for good. and it is AMAZING when you do! Remember, I’m not sitting here preaching like Nancy from Instagram..(I’m sorry to any Nancy’s out there – this is a purely random name) I’ve been exactly where you are now and come out the other side. If I can do it, so can YOU!
Emotional eating Emotional eating is simply eating when you’re physically not hungry. We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief, or to reward ourselves. And when we do, we tend to reach for processed food, sweets, and other comforting but less nutritious foods. You might reach for a tub of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work. Emotional eating is using food to make yourself feel better—to fill emotional needs, rather than your stomach. There is a spectrum when it comes to emotional eating (like most things) and everyone will be somewhere on that spectrum. If you are considered a ‘normal eater’ you will most likely be at the bottom end of the spectrum. If you always turn to food and eat in large amounts, you will most likely be on the high end of the spectrum. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, if you’ve dieted in the past or have a complicated relationship with food, it will usually make you feel worse and spiral into a binge. And so afterward, not only does the original emotional issue remain, but you also feel guilty for eating a lot of food because you view emotional eating as bad which is what turned harmless emotional eating into binge eating… cue the “I’ll start my diet tomorrow mental restriction cycle”!
The emotional eating cycle Using food as a pick-me-up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism—when your first impulse is to open the refrigerator whenever you’re stressed, upset, angry, lonely, exhausted, or bored—and you eat a lot of food during that time, you get stuck in an unhealthy cycle where the real feeling or problem is never addressed. Emotional hunger can’t be filled with food. Eating may feel good in the moment, but the feelings that triggered the eating are still there. And you often feel worse than you did before because of the guilt you feel.
What to do about emotional eating… In order to reduce emotional eating, you need to explore other ways to fulfil yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. It is helpful to have alternatives to food that you can turn to for emotional fulfilment. It’s so important that you look within yourself and choose things that you will actually want to do! I encourage my clients to find other activities that they might like to do to help them with their emotional discomfort, BUT I do not encourage them to look at these things as an alternative to or instead of eating emotionally.
This is because of the guilt, shame, and yucky feelings that come along if you don’t manage to not eat emotionally. (Chances are pretty high!) Reverse psychology is one of the most powerful things on this planet. If we are constantly desperate to stop doing something (eating emotionally) it often leads us to actually doing that thing even more than if we took it with a pinch of salt (aka, accepted it and had no judgment towards it.) Can you see how working with me is so different from anything you have most likely experienced before…? But trust me on this, I have tried everything to stop emotional eating and my method is the only one that worked for me and continues to work for my clients. It would an honor to support and guide you through this process. When you become a client, you will be cocooned in my love, support, and wisdom. I come with you on your journey, you’re not alone.
Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & their body. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulemia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg
Your New Year Relationship By Mark Semple
I confess that I love the month of December and the Holiday season. Regardless of one’s origins or beliefs, there’s simply an air of peace and a feeling that we’re all aligned in a similar way. The welcoming of the new year is a profound time where many think about the things that they would like to see different in the New Year. If you’re like most, you probably set some intentions or define some resolutions and then commit to them. Your relationship is undoubtedly one of the major areas of your daily life and (hopefully) your fulfillment. It deserves to have a mention on your New Years' list, and a priority one at that. Life can be rather stressful and can seem to be more so during the last 5 or 6 weeks of the year. With all the Holiday preparations & expenditures and things to accomplish before year-end, both professional and personal. It’s easy to let some things that are actually important take a lessor role while other events & matters consume more of our time, energy & resources. If this is allowed to persist for too long, it could become the new norm and you settle into an existence that is not as fulfilling as it could be. Becoming aware that this has happened in your relationship is an opportunity to make some changes. Don’t get caught up with what went wrong or who did/didn’t do what. Where you’re at right now is a starting point to move forward from to living in the most fulfilling relationship for you.
This is the essence of coaching and the work I do with my clients: It supports you in transitioning from ‘here’ to ‘there’, where ‘here’ is your current state & starting point and ‘there’ is your intended state. Although you can initiate this process anytime you choose, the milestone of a New Year is a phenomenal opportunity to include your relationship & fulfillment in your intended life changes. Obviously, your relationship includes your partner albeit what you want & desire is of critical importance to creating a mutually fulfilling intimacy. Your personal intentions are crucial also. As the whole is the sum of the parts, your relationship energy will be the sum of your collective personal energy. Thus, your intentions must reflect that which is meaningful to you on a personal level. The more you are attaining that which matters to you, the better energy you’ll be bringing to your relationship. Especially if it frees up more of your time or grants you better energy. Communicating with your partner about your intentions, needs & desires will assist you both in defining the shifts that will give you both that mutually desired fulfillment & intimacy. Yet, communication itself could actually be one of the first opportunities to improve. Once you have a clear intention and are committed to it, don’t get deterred by whether you know how to do something or how arduous it may appear to be. The commitment will allow opportunities to present themselves.
I support my clients in attaining clarity & transformation via coaching, workshops & empowering retreats. There is always a way to support you in transitioning from where you are to where you want to be in a way that is fulfilling for you.
This is your life and relationship
Remind yourself regularly that you deserve the absolute best of both and make that commitment to living it. Look for the little things that you can do right now. Appreciate & acknowledge your partner more often. Block off some time to just be together. Send text messages often to let them know you’re thinking of them and what you’re looking forward to when you’re together next. Do it for you – and do it for you both. As you look toward the New Year arriving and the lifestyle changes you’re going to commit to making, consider whether you want anything to improve in your relationship and ensure that is priority on your intention list. More importantly, make sure it’s one of those that is non-negotiable that you will not relinquish your commitment to. Maintain your relationship as the priority it deserves, and you’ll open yourself up to your best New Year yet.
Mark Semple is a Certified Comprehensive Coach, Energy Healer, Yoga Teacher, Author and Speaker. His passion is supporting couples in bringing back their passion & intimacy and cocreating the mutually fulfilling relationship they both desire. Mark utilizes a variety of intuitive coaching & energy clearing techniques to identify & resolve the root causes of his clients’ opportunities. He works with his clients via individual sessions, powerful workshops, and transformational retreats. coach@consciousbeinglivingloving.com https://www.facebook.com/Successful-Together-Coaching-10975812563/
END OF THE YEAR TRANSITS AND YOUR DECEMBER HOROSCOPE BY LINDA WATSON
The month of December begins with Neptune coming out of a long retrograde period that began on June 25th. Neptune begins its direct path in the sign of Pisces on December 1st. Neptune is famous for creating an illusion, self-delusion, and fantasy. God of the Sea, is a watery planet that can sometimes cloud our minds with a mist, creating uncertain thoughts and misunderstood perceptions. It is almost like moving through life in a fog. Neptune can be the trickster, who has us at times putting on our rose-colored glasses so that we don’t have to face things or see things as they really are. This planet tries to protect us when the realism of life is too harsh. Neptune has a spiritual side as well. Spirituality and our spiritual beliefs are often hidden, yet we still have faith in what we cannot see or touch. This is the work of Neptune. It gives us our imagination, creativity, sensitivity, and governs our dreams. During these past 5 months when Neptune was in retrograde, you may have noticed a slightly more realistic view of what was happening in your life. Perhaps you were able to see things more clearly. Almost as if a veil had lifted and you were able to understand things as they really are. During the time Neptune is retrograde we are called to view the most difficult aspects of ourselves and our relationships with other people. Did you find yourself readjusting boundaries or reexamining your relationship with others? Were you able to reflect on the things not working in your life and move towards healing? This is how Neptune works when it is retrograde. What we can hope for as Neptune stations direct, is the ability to re-envision some of our old dreams into new visions. That we welcome the disintegration of the old and worn-out beliefs that have been keeping us “trapped” and allow our minds to accept a new image of what could be. During this time, open yourself to the expansion of your intuition and your capacity for empathy and compassion. Embrace divine inspiration and connect with your spiritual wisdom through devotional practices, which in turn will point you in directions you may have never considered before. December 4th brings a total Solar Eclipse in the sign of Sagittarius. This is the last Solar Eclipse of the year, as well as the last of the eclipse cycles on the Sagittarius/Gemini axis. This eclipse will affect those born with personal planets in the Mutable signs Gemini, Virgo, Sagittarius, and Pisces most significantly. A Solar Eclipse involves courage, trusting your karmic path, and letting yourself ride out the proverbial tidal wave. It is about new beginnings and the willingness to make leaps of faith in the next 6 months. It will open your spiritual door to more faith, hope and optimism. Discover new experiences by seeking knowledge and learning new views through travel, cultural diversity, continuing education, or anywhere you can enrich your life. Because this is a South Node Solar Eclipse, the essence of this eclipse places great emphasis on spiritualism and new beginnings that involve others. There is more of a “we” perspective instead of a “me” perspective, bringing in new viewpoints based upon your interaction with other people. The next Solar Eclipse is scheduled to occur on April 30, 2022. On December 13th, Mars enters the sign of Sagittarius and Mercury enters the sign of Capricorn. When Mars is in the sign of Sagittarius, your actions are more direct and free-spirited. You’ll want to have fun and bring everyone on the ride with you. Routine is not a word in your life description at this time and you will feel the pull toward adventure, freedom, and wanderlust. Expect this energy to take you through the new year as Mars will stay in this sign for about 6 weeks.
However, at the same time, your mind is trying to slow you down. Mercury in Capricorn wants you to think more seriously and be practical-minded. Thought patterns and communication tend to be more logical, organized, and realistic. It’s like your mind is throwing a bucket of cold water on your exuberant energy. Maybe this is a good thing. If not for Mercury, Mars would have us running off on any adventure that enters our mind, flinging all of our responsibilities to the wind and emptying our bank accounts. With Mercury in the mix, it lets us proceed with caution and common sense. You can still find adventure and fun while using constructive thinking so you don’t get carried away. And Mars will keep Mercury from letting you become too rigid. December 21st brings the Winter Solstice which coincides with the Sun moving into the sign of Capricorn. The Winter Solstice marks the shortest day of the year and the beginning of a new season. In astrology, each new season corresponds to one of four of the Cardinal signs in the zodiac. The Cardinal signs are Aries, Cancer, Libra, and Capricorn. These signs are the initiators of the zodiac and signify new beginnings. The Solstice and the cardinal sign of Capricorn signify a celebration of life’s rebirth as the days will now start to get longer and the Sun shines brighter. It brings faith and hope that the new beginning of spring is around the corner. Capricorn is perhaps the most honorable sign in the zodiac. People born under this sign really want to do the right thing in life. They are natural leaders and high achievers who are great at setting goals and sticking with any project they are involved with until completion. This sign does not ever give up. Like the mountain goat depicted in the archetype, a Capricorn person will proceed diligently step-by-step until they reach the top of the mountain and whatever goals they have set for themselves. Capricorn season is from December 21-January 19. Take advantage of this time period to develop long-term goals for the new year and to reflect on the past year, which will help you to implement new strategies for new endeavors. Think about the things that you want to do differently in the coming year and start creating a to-do list or simply start writing down your intentions and what you would like to manifest. Wishing everyone light and love as we say goodbye to a challenging year and look forward to new beginnings and a more peaceful and gentler 2022. *Want to go deeper and understand yourself, your purposes, opportunities, and challenges in this life? Visit www.soulguideastrology.com and schedule a one-on-one consultation with Linda.
Linda Watson is the owner and creator of Soul Guide Astrology. She is a member of the American Federation of Astrologers. She provides birth chart readings and solar return (yearly) chart readings, offering support, insight, and guidance to better help others find their focus and move forward with their dreams. You can schedule a consultation by visiting her website, www.soulguideastrology.com. Find her on Facebook at Facebook.com/linda.watsonastrolog or on Instagram at instagram.com/soulguideastrology
ARIES – March 21 – April 19 It’s time to step out of your regular routine and expose yourself to new experiences on your life’s journey. New windows will open to you as you search for wisdom and truth. Find ways to expand your views and beliefs to develop your mind and your horizons. With the solar eclipse in Sagittarius in your 9th House, this is a powerful time to align your intention with whatever brings you the greatest meaning in life. This search could include studying subjects that inspire soul growth, cultural expansion, higher education, or traveling abroad to help you see the world through a wider lens.
TAURUS – April 20 – May 20 Your focus during this time revolves around issues of power and control. You are being asked to dig deep and do some soulsearching in terms of your intimate relationships, not only in a physical and emotional sense but also in terms of financial entanglements or what you share with another. This is a good time to pay off any debts you share or to square up with someone you have owed money to for a while. Free yourself from obligations and debts and be aware of getting entangled again going forward. In other words, think carefully before getting involved in any new relationships, new contracts, or ties you are thinking of sharing with someone else. With Jupiter in the 10th House, anything you consider now will go hand in hand with a new chapter that's happening in your professional life.
GEMINI – May 21 – June 20 Get ready for a new relationship story to develop. The South Node emphasizes the completion of something in your life related to your intimate partner or business partnerships. This is not a negative ending. The completion paves the way for planting the seeds for something new to begin. Because Jupiter has moved into your 9th house, be on the lookout for a spiritual person or influence coming into your life which could lead to the development of an important spiritual relationship to begin. If you are in a serious romantic relationship, this could be the time you move forward and start to plan the wedding. Or a business venture could bring a new business partner into your life, which could be life-changing.
CANCER – JUNE 21 – JULY 22 The energy of this eclipse is shining a light on your daily routines and habits, your lifestyle, your health and wellness, and what you are in service to. This is the time to plant the seeds for a new and improved way of life. Start asking yourself how you can handle stress in a better way, how you can improve your working or daily environment, and how you can establish and commit to a better routine for healthier lifestyle choices regarding nutrition, exercise, and mindful activities. The mind/body connection a big focal point with this eclipse. Moderation and balance are key to success in gradually improving your daily life and health. Make sure whatever new activities and routines are put into place, are doable in the long term.
LEO – July 23 – August 22 This is a really wonderful eclipse for all of you Leos. First, the eclipse is falling in the 5th house which Leo rules. This means that the energies of your sign have primary influence here and you have all the positive advantages of using this to your benefit. It's a house that relates to joyful things like creativity, artistic endeavors, sensuality, romance, recreation, anything that brings the fun. This is the time to shine your light on the things that bring joy to your spirit. It brings the start of a new creation: new love, new creative projects, and ideas, perhaps even having a child. This eclipse brings excitement and inspiration into your life. It is time to step into the spotlight, make your mark, and share your gift with the world.
VIRGO – August 23 – September 22 With the eclipse in your 4th house, you can expect a regeneration in your home sector. This is a time to restore your home with new energy. Have you been thinking of moving to a totally new area or moving into a new home? If so, this is a good period to sell your home, buy a house, move, or refinance. However, you may just need to clear things out, move belongings around, and redecorate to create a more comfortable and cozier haven for yourself. Whatever the situation, this eclipse is all about improving your home and family life. It’s great for renewing bonds with your family and opening up about your true feelings and emotions. This can create a better support system for you and for you to be a better support system for others.
LIBRA – September 23 – October 22 These next several months bring a strong focus into the area of communication. This includes how you learn, how you gather and share information, and how you effectively communicate and present your ideas to others. This is a good time to discover something new or to find your voice in a new way. Your mind is searching for new information. Your curiosity could lead you toward taking classes in new areas of interest, developing new skill sets, working on improving your communication skills, or even becoming involved in your community through teaching a subject of interest to you.
SCORPIO – October 23 – November 21 This eclipse period speaks to what you value and how you view your self-worth with an emphasis on money, finances, and expenditures. It is a positive time to engage in a new opportunity to increase your income. However, keep in mind that this is more about money needed for financial security and personal comfort rather than to buy material things with no real purpose associated with them. With Jupiter in the 4th house, part of the focus could be around starting something new in relation to your home property, or perhaps financial planning for your children or family. Consider all of your investments before you make any decisions or changes in this area of life. Wise investments during this time period will bring positive results down the road. At the end of the day, it is really about your own financial security and providing for what you need.
SAGITTARIUS – November 22 – December 21 The eclipse is activating your 1st house which emphasizes everything related to yourself in a personal way. This is the house of the ascendant and focuses on your personality, your physical appearance, your manner of behavior, and your approach to life. When an eclipse enters the 1st house it points to new beginnings in your life direction. This is a particularly powerful energy, especially with it occurring in your sign, that sets you up for the new year and paves the way for a new chapter in your life. Think carefully about what you would like to manifest in the coming year. Is it a physical or health transformation? Does your personal style or approach to life reflect who you really are? Are you ready to develop your identity in a significant way? Remember, you are calling the shots and have the ability to make life-changing decisions.
CAPRICORN – December 22 – January 19 The part of your life being triggered is that which is your most secret and private self. This affects the side of yourself that you have hidden from other people and the secrets that you keep. Your imagination, dreams, and intuition will be activated during this eclipse period. This is a powerful time to pay attention to your dreams, as this eclipse brings to light what has been lying in the subconscious. It is a great time to journal your dreams, begin a meditation practice or initiate another spiritual practice to liberate yourself from the memories or bad habits that have kept you stuck. This is a time of reflection and deep healing to enable you to move forward on a new journey.
AQUARIUS – January 20 – February 18 This eclipse has you broadening your network of friends and social circle. By being more social in both a personal and business way, you will be able to explore your dreams and wishes in a wider context, forming new alliances and friendships that offer up new opportunities. It can create a greater sense of belonging where you can connect with other like-minded individuals. This is a wonderful placement where others really do wish you well and want to help you manifest your dreams. You will benefit greatly from the camaraderie and encouragement you receive from your friends and associates. Shared wisdom helps you advance more quickly.
PISCES – February 19 – March 20 The Solar Eclipse is activating your 10th house which represents your career, your public reputation, and achievements. This is bringing a new chapter to your professional story. It also signifies the planting of seeds to grow and branch off into new ways of presenting yourself within the professional sector. Anything you work toward will bring you closer to success and accomplishments in your field. Sometimes it points to a new life direction, such as changing jobs, having a family, or getting engaged, married, or divorced. All in all, this is a good time to think about your future and what you want for yourself. Decide if you are moving in the right direction to achieve what you want in life.
Food For Health By Tracy Markley
We are in the gatherings and extra eating season, the holidays. Many of us worry about gaining weight because there is more to eat and there are more unhealthy food choices to be accepted and made. Here is a fun little game to play as you are eating and celebrating. Try to pick snacks and foods that may be a healthier choice. Foods That Look Like Body Parts
Here are a few fun food myths and facts. It has been said that if a food looks like an organ or a part of the body that it is good for that body part. In the Woman’s Day blog, they reminded me of something that we may all have heard when we were a kid, “You are what you eat.” Each of these foods has other their own vitamins, minerals, and nutrition for the body.
Such as: Walnut – Brain Walnuts have a high content of omega-3 fatty acids. This helps support brain function. They develop dozens of neurotransmitters for the brain. They can help with memory and cognitive skills as well.
Kidney Beans - Kidneys Kidney beans are rich in vitamins, minerals, fiber, and antioxidants. They help maintain healthy levels of blood sugar and healthy function of the kidneys. If you have kidney disease, you may want to talk to your doctor or nutritionist before eating too many. Studies show that eating to many kidney beans may not be good for those with kidney disease.
Carrots - The Eyes Carrots are high in antioxidants, beta carotene, and lutein. Carrots have been known to protect the eyes, but it may be a myth that they improve vision. The cross-section in the eye resembles the carrots.
Grape – Lungs Grapes have anthocyanins. This is a type of flavonoid. This is known for helping keep a healthy lung function as we age.
Celery - Bone Celery has a reliable source of silicon. This is part of a molecular structure that gives bones strength. It is a reliable source of Riboflavin, Vitamin B6, Calcium, Magnesium, and much more.
Mushrooms – Ears It has been said that Vitamin D helps with hearing. Mushrooms contain vitamin D. Vitamin D is good for bones and the three smallest bones in the body are in the ear.
Olives - Ovaries It had been said that unsaturated fats are good for women’s fertility and hormone balance. The fats and vitamins in olives are also said to help prevent ovarian cancer.
Avocado – Uterus Avocados take 9 months to grow from it is blossoming stage to being a mature fruit. I have seen it written that eating an avocado once a week can help prevent ovarian, cervical, and uterine cancer.
Citrus - Breast Orange and grapefruits look like mammary glands and assist in the health of the breasts.
Tomatoes – Heart Tomatoes contain Lycosine. Lycosine is known to decline the risk of developing heart disease. Tomatoes are also known for lowering the bad (LDL) cholesterol levels.
Ginger - Stomach Ginger looks like the stomach, and it also aids in digestion and helps with nausea.
Sweat Potatoes – Pancreas Sweet potatoes contain beta carotene. This protects the tissues in the body, including the pancreas. Sweet potatoes can help balance glycemic index in diabetes
Onions – Red Blood Cells Onions look like blood cells. They help clear waste material from the body’s cells. This fun game may not help you to avoid the sweets and extra food around, but it may help you make better choices for better health. Enjoy the holidays and be safe. Excerpts are taken from the book “Your Brain, the Engine to Your Body. A Fitness Trainer’s Guide to Brain Health.By Tracy L. Markley
Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry. www.tracymarkley.com www.tracyspersonaltraining.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt www.twitter.com/tracysfitnesshb www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit
How your First Money Memory Impacts your Relationship with Money BY SHERRY PARKS
When I was nine or ten years old, I went on a school trip to Washington DC. I remember this trip clearly for several reasons, but mostly because it was scary. It was my first time being away from my parents. It was also my first (and only) time riding a Greyhound bus. This was an end-of-year school trip and largely paid for by the school through donations. We stayed in a church overnight and camped out in Sunday School rooms in our sleeping bags. Our food was included too, so our parents only had to give us spending money. I remember that my sister and I had just a little bit of money, maybe something like $5 each. Not much at all, as money was always scarce in our family. This trip was pivotal for me in a lot of ways, but this was the first time that I remember having a big money disappointment. In fact, I think it’s my first pivotal money moment. My sister and bought a few trinkets in gift stores. I remember buying a postcard or two and possibly a key chain for mom. On the way home, we both still had a little money left. I can’t remember where we stopped, but we stopped at a store with more novelty candy than we had ever seen. Candy wasn’t something that mom allowed us to have. Sweets were taboo in our family for the most part. So, when we saw all that candy, we knew we had to buy some. We pooled our resources and got as much as we could. It wasn’t much, but we were excited to have candy that was just for us. I remember that the sales clerk put all the candy down in a small, brown paper bag. Probably about the size of a lunch bag. We decided that we weren’t going to eat the candy all at once, instead, we were going dole it out slowly and savor the goodness. We allowed ourselves a piece or two on the ride home but had a good portion of what we bought left when we arrived home. I remember coming into the house and plopping the candy down on our hall tree with my other stuff. Both my sister and I were excitedly telling mom all about our trip. When it was time for dad to come home for dinner, mom told us to take our things and go unpack. We gathered up all our stuff and headed to our room. When we got there, we couldn’t find the candy.
I figured we left it on the hall tree or it slipped down under. I ran back upstairs to get it, but it wasn’t there. I looked in the hall tree bench compartment, I looked underneath on the floor. It wasn’t there. I ran back to the bedroom and asked my sister if she was hiding it from me. She swore that she wasn’t. We both went in to ask Mom if she had moved it. She said no. We then asked Dad if he had seen it when he got home and put his hat on the hall tree.No again. We were dismayed. Where was our candy? We never found that candy. I have no idea if our parents saw it and took it because we weren’t allowed to have candy, but neither of them ever confessed. Maybe it got thrown away by one of them thinking it was just trash. All I knew was that I had spent all my money on candy and I didn’t get to enjoy it. I was so disappointed. I remember searching the hall tree and the area around it for weeks after the incident. But the candy never turned up. This is a pivotal money memory for me because it shaped me in a lot of ways. I created a lot of stories around the disappointment and sadness I had over this loss. As humans, that is something we do. We create stories about our perception of events that happen. Those stories are tied to the emotion we feel in those moments.
Then, if we don’t work through them properly, we play them over and over again. And often feel those same strong emotions over and over again too. This moment was pivotal for me for a couple of reasons. I created a story that my parents lied to my sister and me and that they deliberately “stole” our candy. And this story was that I couldn’t trust other people, even my parents with my money or the things that I bought. I created another story where it was my fault for losing the candy and causing both my sister and me to waste our money. This story led me to question myself and my judgment and to not trust myself when it came to keeping my things secure. I encourage all my clients to really go back into their money story and uncover those pivotal moments. What might seem really innocuous and small now, could have had a big impact on our current money story. And we often can’t see those things clearly unless we do the work to uncover them.
Uncovering our first money memories can lead to real transformation and improvement in our relationship with money. Here are a few reasons why. Awareness. Awareness is often the first step to lasting change. When we become aware of things that trigger us or patterns and actions we take with money, we can then put ourselves in the power position. Having awareness of what might be driving our actions around money, allows us to CHOOSE whether we continue or whether we do something different. Forgiveness. Often when it comes to pivotal money moments, there is an element of blame, shame or regret. When we uncover those memories and how they shaped us, we can then begin to forgive ourselves, our parents or even money itself for its role in the story we’ve created. Once we’ve forgiven, we can then more easily let go of the story and start to create a new one. Trust. Broken trust is something that can be catastrophic to any relationship. Even one with money. So, if you can uncover what is stopping you from trusting yourself as well as money itself, you can start to heal that wound and begin to rebuild your relationship with money. Do you know any of your pivotal money moments? These moments can range from childhood all the way up to adulthood. If you are interested in uncovering them, start by asking yourself your first money memory. You might be surprised at what you learn!
Sherry Parks, CPA, is a Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change mindset, emotions, and actions regarding money so that they learn to keep what they have and generate more. Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood
THE DIVORCED WOMAN’S GUIDE: HOW TO MANAGE YOUR FIRST HOLIDAY AFTER DIVORCE By Wendy Sterling If it's your first holiday season after your divorce and you are feeling sad or lonely or even angry, let me be the first to tell you that's completely normal. The harsh truth is that our emotions and feelings intensify around the holidays.
No matter the circumstances, divorce is one of the most traumatic events you can go through in your adult life. The impact of divorce on your psyche could have you gearing up for a holiday season in the dumps.
I remember my first holiday season after my divorce like it was just yesterday. My ex and I didn't have a lot of conversation regarding how it was going to go. Instead, I told him what it was going to look like.
It doesn’t have to be that way, though. It can be the BEST YEAR YET!
I didn't have a plan. Our separation was still relatively new, and we were barely on speaking terms at the time. I was so overwhelmed by simple things like where were we going to celebrate (we used to be with my former in-laws), what presents to buy, etc.
Here’s how to make your first holiday season after divorce feel like something special again.
Set Realistic Expectations for Holidays Even those who are not going through a divorce can have ridiculously high expectations for the holiday season, but I think your expectations get even higher after a divorce. Almost like we feel like there is more to compensate for. It’s important to remember that your holidays will likely be nothing like they were when you were married. Having high expectations for the holidays will provide disappointment as you are still in comparison mode, so take it easy! Perhaps even lower them to allow yourself and your kids to be pleasantly surprised when things start getting better. Try to get in the spirit of the holidays, but keep in mind that’s not everything, and you have the right to be a little Grinchy this year! Do It For the Kids If your divorce involved kids, it’s likely a little messier than just going your separate ways. You’ve probably already realized you’re going to have to learn to co-parent (or parallel parent). Good coparenting becomes even more important during the holidays. Since this is your first holiday season after divorce, nobody expects you to host Christmas morning with your ex-spouse. Perhaps down the road, it might be something you want to work toward. Just keep an open mind, you never know! Splitting holidays can be extremely stressful for kids, so try to keep that in mind when planning holidays with your ex. If you can get along and stand to be in the same room for an hour, you might decide to do it for the sake of the kids. If you have a court order that details holidays, it’s important to remember to follow that.
Create New Traditions Your first holiday season after a divorce is a great opportunity to create new traditions. It can feel heavy to try to do the same things the way you usually do them without your ex. Think about how you could make this holiday special rather than focusing on what's missing. If you always went on a holiday neighborhood drive with your ex to look at lights, perhaps do a walk instead. I get that it can be hard to let go of these traditions. If you have kids, you might choose to keep some of the old traditions, but make sure that you’re taking the time to make new ones. These new traditions can be something special that only you do, and they will allow you to make new memories and give your kids (and yourself) something to look forward to during the holiday season.
Do Something You’ve Always Wanted Have you dreamed of flying to Maui for the holidays? Or volunteering in a soup kitchen on Christmas Eve? If your spouse held you back from those things in the past, now’s the time to start doing them! Taking your first holiday season after divorce is a time to do something you’ve always wanted to do, but never could because of “family” aka “in-laws” or other circumstances. Planning something like this in advance of the holidays will give you something to truly look forward to as the holidays draw nearer. Lean Into Family & Friends Your First Holiday After Divorce If you haven’t done so already, the holidays are the perfect time to lean into your family and/or friends. Healthy family and friends relationships get to take center stage as you deal with the ripple effect of divorce. During your first holiday after divorce, make sure you take time for family and friends so you spend a lot of your time with your loved ones. Your friends and family are your support system during this challenging time, so keep that in mind as you go through the holidays. You may even be able to start some new traditions when you start focusing on your loved ones again! Sometimes, enjoying the holidays with your family means traveling. While you may not have a lot in your budget after divorce, the expenses of going to see family at the holidays are often worth it. Keep that in mind, when coming up with a plan for the holidays.
Avoid Unsupportive Friends/Family We all have those people in our lives that never have anything supportive to say. Steer clear of those folks on the first Christmas after your divorce. Give yourself time to feel stable and secure in your new situation.
Make Self-Care A Priority Just because it’s your first holiday season after divorce doesn’t mean you have to give in to the holiday temptations! Don’t gorge yourself on cookies and put off your exercise routine because you’re too busy enjoying Christmas or New Year’s. By keeping to your exercise and dietary routine throughout the holidays, you’ll continue feeling good about yourself, especially if you’ve been working hard on your health since your divorce. While it’s acceptable to indulge in the occasional cookie and dessert during the holidays, stay aware of what you’re eating and make sure that you’re still trying to make healthy choices. It’s all about moderation!
The changes you've already made and survived this year as you're coming to grips with the end of your marriage are tremendous. The holidays are just another one of the traditions you had as a family needing adjustment. And as challenging as this change is, you will survive the season! Wanted or unwanted, your new relationship status might feel raw during the holidays and can bring unexpected emotions to the surface. Navigate it the best you can, go easy on yourself, and get help if you need it. And remember, a new year is just around the corner!
Wendy Sterling is a Divorce Recovery Specialist, writer, author, and speaker who founded The Divorce Rehab™. Wendy helps divorced women recover from their divorce by finding their true identity and voice by ending their pity party, mourning the loss of their marriage to create a new, better life they design. Prior to becoming a certified life coach, Wendy established her 18-year career as a top-level advertising sales executive in the digital space, at the world’s most progressive social and lifestyle website brands (such as Who What Wear and Refinery29). After learning of her own unexpected divorce and finding the world of coaching, she realized she could combine her 20 years of experience in Corporate America as a leader with this new coaching methodology and make a profound impact in the world. She helps women see their divorce as a gift, it happens FOR them not TO them. Wendy is a graduate of UCLA and a Certified Professional Co-Active Coach (CPCC) from The Co-Active Training Institute. She is also an Associate Certified Coach (ACC) through the International Coach Federation. She is a guest blogger on Hello Divorce as well as a Contributing Writer for Divorced Girl Smiling. https://www.facebook.com/wendytsterling/ https://www.instagram.com/divorcerehabwithwendy/ https://www.wendysterling.net/
Drop the Junk and Get Out of Your Mental Funk By Jace Jacobs For the longest time, I was upset at my mom, myself, and others. She had 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 with 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. Forgiveness is a powerful word. I didn't just forgive my mom. I forgave everyone. 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 at 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 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."
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. Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator
@ jacejacobs.com. Jace is an author and spoken word poetry performer. His
Happy Mindset Poetry books are available on Amazon or via jacejacobs.com.
vibrational state so they can experience Jace enjoys helping cool souls raise their 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
Forgiveness Letter
https://twitter.com/jacejacobs
DECEMBER POEMS BY SKYLAR SNOW POETRY
Hurray! For what a wonderful month December is! The last month of the year and mostly the coldest! Snow, snow person, hot drinks, the festiveness sinks in. I'd like to say thank you to every reader and everyone involved with the magazine. After six beautiful years of publishing with the Live, Love, and Eat magazine I am now leaving to progress independently within my career. I wish you all a merry Christmas and a happy new year. Christmas jumper day 10th December. A festive way to raise money to help children all over the world. Christmas Eve 24th December. The final countdown of excitement for Christmas! Christmas day 25th December. A commemoration of the birth of Jesus Christ. The most festive time of the year. New year's Eve 31st December. Looking forward to the future of 2022.
Skylar Snow Poetry is a Poetry and blog writer. Aspirations to study Forensic Psychology as a degree. deartherapyblog.wordpress.com https://www.instagram.com/deartherapy/
-Jumping for a jumperBy Skylar Snow Poetry
Organized by Save the Children, Wear a Christmas jumper, So warm and cosy,
Comfort like a stable building, Protected from the rain and thunder, Giving is the best kind of trophy,
Precious lives that keep on wilting, Helping children beat the hunger, Helping others is the right kind of homely.
-Christmas EveBy Skylar Snow Poetry
It's Christmas Eve! We can't wait for what tomorrow brings, Underneath some mistletoe whilst carolers sings, Love is the truth that gives us our wings, Waiting patiently for what Santa brings,
Christmas Eve pajama's, a carrot and mince pie left out, This is what the festive cheer is all about, Excitement for Santa, children all over the world shout, Enough festiveness so nobody goes without,
Christmas tree is gleaming with the baubles and lights, Cosy in Winter, such snowy nights, More beautiful than a poet that writes, For the reindeers know no heights.
-Christmas DayBy Skylar Snow Poetry Christmas day is here! Around the world, we cheer, For presents and love are dear,
This is the best time of the year, There's magic in every reindeer, A day of a happy tear,
Festiveness is in the atmosphere, Another year to wait for Santa to appear, Shining bright like a chandelier.
-New years Eve
By Skylar Snow Poetry
New year's resolutions are to be made, New year's Eve makes the past year fade, A better gift of the soul is worth the trade,
More games await to yet be played, A new start you needn't be afraid, A better life is an upgrade,
A happier life is easy to persuade, Life is to be lived and not obeyed, Next year, new resolutions will be remade.
LIVE LOVE AND EAT
HOLIDAY SURVIVAL GUIDE BERNADINE OTTO
IT IS THAT TIME OF THE YEAR AGAIN! Frosted cookies, eggnog, cocktails, chocolates, and cakes. The average person gains 10 -15 pounds during the holidays. Don’t let it be YOU this holiday season. As a Certified Transformational Nutrition Coach, EFT Practitioner and expert in the field of weight loss and transformation the holidays are challenging for me. My clients have this worried look on their faces as they don’t want their hard work to go down the drain. That is why I have created Bernadine’s The Body Shrink Holiday Survival guide. A Guide for you. I am so excited to share some tips, tricks, and strategies that worked for me over the Holiday season.
''Today, I will put all negativity behind me''.
EAT, DRINK AND BE MINDFUL! When going out or dining in with your family and friends, eat mindfully, eat slowly and enjoy your food. Taste every bite. Remember food is not your enemy, food is delicious. Get in the mindset of celebrating seeing your family not stuffing your belly with food.
''Dont let anyone dull your sparkle''
NEVER ARRIVE HUNGRY Before you head out of the door, try eating something. Never arrive on an empty stomach. Try eating something that is healthy and fills you up.
By this you will not be over hungry when you arrive at your party and you will not overeat
“I am easily making healthy and balanced food choices.”
VEGGIES FIRST Try adding more veggies to your plate, and eat them first. Then you can add some of the other dishes.
“I am easily slowing down this season so I can spend time with those who matter most.”
PORTION SIZES Practice portion control. Remember what fits into the palm of your hand. It can be easy to overload your plate. Those who eat larger portions tend to gain weight more easily than those who don't
Today, I look for the beauty in everyone and everything.
HOT SPICY FOOD Oh Yes!! If you like hot spicy foods, this is a must. Hot foods makes you feel full for longer and is so good for your metabolism. My secret to Healthy Weight loss! PSST!!!!! Don't tell anybody
You are beautiful
Which one will you be practising today? Wishing you a wonderful holiday!
Creating a stress free holiday Favorite ways to navigate this busy, stressful time of year and make this season a lot more enjoyable, less stressful and a time you will remember with fond memories.
Put forth great effort to be present. difficult, I understand.
It can be
It’s almost a reflex to pick up our
phones and scroll through Facebook or our email when we have a free moment – do you do the same?
One
way I like to dodge this is to leave my electronics in another room.
Don’t even allow yourself the temptation
to pick up your phone and disengage from communicating with your gathered loved ones.
When
I’m feeling particularly scatterbrained, what really helps ground me is focusing on my senses. What do I hear?
What do I feel?
What do I smell? Stopping and
thinking through what’s going on around you at that very moment really brings you into the present moment unlike anything else.
It’s a wonderful tool to use to dial
in and be present – and is a great tool to use yearround, not just during the holidays!
Give up those expectations. Find time to move.
put on ourselves this season lies in the notion that It’s incredibly
important to keep movement in your schedule, no matter how busy you may feel.
Even if it’s just a brisk walk after
lunch or dinner – make it a habit to bundle up in your favorite scarf and winter coat to go for a walk alone to clear your mind, or with someone, you enjoy being around.
Be sure that you
are getting your time outside in nature, breathing in the fresh air, while burning off some calories and keeping your heart rate up.
A lot of the stress we
we expect things to be perfect.
That’d be lovely, of
course – but putting your entire extended family in one house is bound to have something go awry. Therefore, dropping the expectations of perfection will allow you to be prepared for when something may spring up.
There is joy to be found in each
situation, so even when things don’t go exactly as planned – spend your energy finding gratitude in your circumstances and enjoying as much of your time as you possibly can.
Tis the season!
WHAT'S COOKING
CHEWY SPICED MOLASSES COOKIES By Kim Klein
The Ingredients 2 cups whole wheat pastry flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1 teaspoon ground cloves 1 teaspoon ground ginger ½ teaspoon salt 1 stick, plus 1 tablespoon unsalted butter, softened ¾ cup honey ¼ cup organic blackstrap molasses 2 eggs, beaten turbinado sugar, for dusting the cookie
The Method In a medium-sized bowl, whisk together the flour, baking soda, ground cinnamon, ground cloves, ground ginger, and salt; set aside. In the bowl of a stand mixer fitted with the paddle attachment, cream together at medium speed the butter, honey, and molasses until light and fluffy; about 3 minutes. Add the eggs, one at a time, mixing for about 30 seconds each. Lower the stand mixer speed to slow and incorporate the flour mixture, ½ cup at a time, until just combined. Do not overbeat. Cover the bowl with plastic wrap and chill the dough for at least 4 hours or preferably overnight. Preheat the oven to 375F and line a baking sheet with parchment paper. Place the turbinado sugar into a bowl. Roll the cookie dough between your hands into 1” balls. Roll the balls into the turbinado sugar and place on top of the parchment lined cookie sheet, 12 cookies at a time. Bake for 8-10 minutes. Allow to cool on the baking sheet for a minute or two before transferring to a wire rack to cool completely.
Easy Milk Chocolate Fudge By Lori Booty
The Ingredients 1 (70z) jar marshmallow cream 1 ½ cups white sugar 2/3 cup evaporated milk 1/4 cup butter ¼ teaspoon salt 3 cups milk chocolate chips ½ cup nuts (pecans, walnuts, or your choice) 1 teaspoon vanilla
The Method Grease an 8-inch glass pan with butter or oil. Melt marshmallow cream, sugar, evaporated milk, butter, and salt in a double boiler ( you can use a glass bowl over a pot filled with a cup or 2 of water). Bring to a boil, but at the first sign of a bubble, set a timer for 5 minutes. Continue stirring the mixture to overheat for 5 minutes. Remove from heat and add chocolate chips. Stir until combined. Refrigerate for 2 hours. Cut into small squares and serve. Store in a container with a tight-fitting lid. Placing wax paper between layers will keep them from sticking together.
Kitchari Variation By Debra Letchworth
The Ingredients 1 cup rice 1/2 -3/4 cup lentils 6 cups water 2 Tbsp oil (I used olive) ½ tsp salt (or to taste) ½ tsp garlic salt/granules ½ tsp cumin 1/8 tsp black pepper (or to taste) 1-2 Tbsp curry powder ½ small onion 1 carrot 2 small potatoes (I used Yukon gold) ½ cup frozen collards For the vegetables, feel free to substitute your favorites!
The Method Heat oil and spices in the bottom of a large pot. Once the spics have blended and get warm, add the water and bring to a boil. Add lentils and rice, reduce heat and decrease to a simmer. While the rice and lentils cook, chop vegetables and add about halfway through cooking (approximately 20-30 minutes). Add the leafy greens about 10 minutes later. This takes about 45 minutes to 1 hour to cook, or to desired consistency. I prefer a little thicker, so I went for an hour. If you prefer a little liquid, with a stew consistency, aim for the 45 minutes.
t f i g o t s k o Bo
“Christmas magic is silent. You don't hear it — you feel it. You know it. You believe it.'' - Kevin Alan Milne