Live Love and Eat

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 94

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS THE HOLIDAY SEASON. WHAT TO EXPECT THROUGH THE END OF THE YEAR 24 THE SEASON OF LIGHTS

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26 EMBRACING IMPERFECTION: THE SECRET SAUCE FOR HAPPIER HOLIDAYS

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57

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33 EXCLUSIVE! IS FOOD ADDICTION REAL?

41 SINGING FOR YOUR HEALTH 46 SYMPTOMS OF ANTIDEPRESSANT WITHDRAWAL: WHAT PRESCRIBERS DON'T SHARE

SMART SNACKING: THE POWER OF PROTEIN PACKED, NATURAL GRAB AND GO OPTIONS

EMBRACING THE SEASON: A GUIDE TO ENJOY THE HOLIDAYS IN DECEMBER

51 AMAZING MOMENTS OF MAGIC IS

ALL AROUND - HOW CAN YOU FIND YOURS TODAY? 57 THREE LITTLE BIRDS

New Stories, New Writers

Editor’s Note New stories, new writers Celebrating the Magic of December As we welcome the enchanting month of December, it's a joy to reflect on the year's journey and embrace the spirit of the holiday season. In the pages of this month's magazine, we've curated stories that capture the warmth, traditions, and unique magic that December brings.

This issue is a celebration of meaningful connections, the joy of giving, and the beauty of togetherness. As we navigate the festive season, let's savor the moments that truly matter and find inspiration in the traditions that make this time of year so special.

From heartwarming features to festive delights, we invite you to immerse yourself in the stories, tips, and insights that fill these pages. As we close out the year, may this magazine be a companion that uplifts, inspires, and adds a touch of magic to your December days.

Bernadine Otto

Editor-in-Chief

Wishing you a season filled with love, laughter, and the simple pleasures that make this time of year so extraordinary.

With gratitude, Bernadine Otto Managing Editor

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

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Kim Klein

Dr. Danielle Litoff

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

Doctor of Physical Therapy and Health Coach

Sherry Parks

Linda Watson

Money Mindset Coach

Astrologer & Soul Guide

Jennifer Millard-Schmitz MS, LPC

Ingrid Harm-Ernandes

Mental Health Therapist & Empowerment Expert

Pelvic physical therapist/Author

Copyright © 2023 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

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CHRISTMAS DAY 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.

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.

NATIONAL CHRISTMAS LIGHTS DAY National Christmas Lights Day is on the 1st of December. It is the most beautiful time of the year especially with all the lights.

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Holiday Special Begin the New Year on the right foot by scheduling your solar return session. If you schedule a solar return or a birth chart consultation for any time in 2024 you will receive a 15% discount off my current rates. You can take advantage of this offer anytime between December 2023 through January 8, 2024.

The Solar Return Chart is the birth chart of a new year in your life. Every year you get the chance to hit the reset button as life presents you with new opportunities and challenges. Don’t be blindsided. This type of reading can provide you with the ability to act with knowledge instead of reacting from a place of confusion.

Whether you want to dive deeper into your birth chart for a clearer understanding of yourself and your life path or to find out what the new year in your life has in store, both are included in this special offer.

Just log onto www.soulguideastrology.com, and click on “Readings.” Then scroll down to “Schedule a Reading.” This will take you to my calendar page where you will select “Special Holiday Offer” which will have the 15% off automatically calculated for you. Pick a date and if you have trouble finding one that works, contact me directly and I will fit you in at a time that works for you.

This is also a wonderful gift to present to someone special. Just go to the "Contact" page on my website and send me your email and who you would like a gift certificate for. I will then send you a downloadable gift voucher with instructions for your gift recipient.

HEALTH AND WELLNESS TIPS self care tips during the holidays

The holiday season can be both joyous and hectic, making self-care especially important during Christmas. Here are some tips to help you prioritize your well-being: Set Boundaries: Establish clear boundaries to manage your time and commitments. It's okay to say no to certain events or tasks to avoid feeling overwhelmed.

Prioritize Rest: Amidst the festivities, ensure you get enough rest. A good night's sleep is crucial for physical and mental well-being.

Mindful Eating: Enjoy holiday treats in moderation and balance indulgent meals with nourishing options. Listen to your body and savor each bite mindfully.

Stay Active: Incorporate physical activity into your routine, whether it's a brisk walk, a home workout, or a festive dance session. Exercise is a great stress reliever.

Schedule 'Me Time': Block out time for yourself on the calendar. Whether it's reading a book, taking a long bath, or practicing mindfulness, make self-care a non-negotiable part of your schedule.

Connect with Loved Ones: While socializing is a big part of the season, make sure to spend quality time with loved ones. Share your thoughts and feelings, and let them know if you need support.

Reflect and Set Intentions: Take a moment to reflect on the year, acknowledge your achievements, and set positive intentions for the upcoming year. This can bring a sense of closure and renewal.

Create a Cozy Space: Designate a cozy corner in your home where you can unwind. Surround yourself with things that bring you comfort and joy.

Practice Gratitude: Amidst the holiday chaos, take time to express gratitude. Reflect on the positive aspects of your life, and focus on what brings you joy and fulfillment.

Limit Screen Time: Balance your online activities with offline moments. Set aside time to unplug, whether it's for a digital detox day or simply reducing screen time in the evening.

Indulge in Simple Pleasures: Find joy in the small, simple pleasures of the season – whether it's watching a holiday movie, enjoying a cup of hot cocoa, or taking a stroll to admire festive decorations.

Remember, self-care is a personal journey, and it's about finding what works best for you. By incorporating these tips, you can navigate the holiday season with a greater sense of calm and well-being.

THE HOLIDAY SEASON WHAT TO EXPECT THROUGH THE END OF THE YEAR WRITTEN BY LINDA WATSON

It is that time again. Whether you celebrate Hanukkah, Christmas, Kwanzaa, or any other holiday that occurs in December, they all invoke some type of personal feeling regarding this time of year.

I think there is probably a mixture of emotions for many people. It is a time of giving and sharing, joy and excitement. Yet at the same time, can produce sadness, nostalgia, and even anxiety in some individuals.

I find it can be really helpful to mentally prepare ourselves for whatever comes our way during this time of year. Following the planets throughout the month can help you recognize trigger periods and help you plan for different moods that may crop up. It can also help in planning opportune times for organizing parties and events, quiet get-togethers, or just nesting at home cooking and baking in anticipation of enjoying your loved ones and friends at some point during this last month of the year.

Let’s get started by taking a look at the December astrological transits. When I talk about transits in astrology I am referring to planetary movement and how it will affect us depending on the signs the planets are occupying and what those planets are connecting with in terms of other planets and the houses. It is a method of prediction that gives a heads-up on events and energy that will occur.

We all experience the same transits but in different ways depending on where the transiting planet is traveling through our birth charts and the other planets that it is making connections to.

Not one of us will experience a transit in the same way nor respond in the same way to what is happening. And, not all transits will cause a noticeable effect on us either. A transit may come and go without us even noticing a difference except for maybe just a different sense or feeling during the day.

Make no mistake when I say that none of these transits can predict exactly what will happen in our lives. What they do is provide an awareness of what may happen in our lives and then allow us to figure out a way to best work with the energies.

We are not controlled by the planets. We have free will and can make our own independent choices.

December 1, 2023 – Mercury enters Capricorn. This is a great placement for Mercury. It brings logic and realism to our thought processes and ideas. We are able to communicate with clarity and in a more productive way. Use this time to think about your goals for the new year and create a plan of action to get you off on the right foot.

Mercury will also team up with Saturn, the ruling planet of Capricorn, in a sextile aspect the next day. This is a connection between the two planets that creates a very cooperative energy. Each of these planet’s energies inspires and encourages each other making new ideas and opportunities flow smoothly. Take advantage of this connection for the next 6 days by focusing on matters that require a clear mind, sound judgment, and some discipline.

December 4, 2023 – Venus enters Scorpio. Venus is about love, beauty, and pleasure. It is your personal magnet that attracts all the things that bring you joy, harmony, and balance. Scorpio is intense, passionate, and mysterious. Scorpio wants to cut through the BS and connect at a deep, intimate, and passionate soul level. This is a time when you will want to go deep within your intimate relationships and shine a light on the shadows that may exist there. It can actually be a very sexy time that brings you and your partner closer than ever.

December 6, 2023 – Neptune Direct in Pisces. Neptune has been in retrograde since June 30th, and during that time we actually had more clarity about our lives, our relationships, and our inner selves. In fact, perhaps it provided a little too much realism. As it moves back into a direct motion, allow yourself some periods of escape and appreciate your ability to dream and fantasize. Try to operate from a place of faith that all is unfolding just as it should be. Neptune’s intent is to dissolve boundaries and limitations so that you are able to receive inspiration and lean into your creativity.

December 7, 2023 – Mercury Trine Jupiter. Your mind and mental judgments are excellent with this aspect. Mercury represents all forms of communication and mental abilities, and Jupiter is all about expansion, abundance, and optimism.

This is a great time to expand on any ideas that you have been contemplating in regard to your personal or business life plan. Don’t be afraid to think outside the box, be inspiring, and aim higher than you ever thought possible. This will enable you to help bring your positive aspirations to manifestation.

December 12, 2023 – New Moon in Sagittarius. Let this New Moon inspire you to take more risks, go beyond whatever you have been settling for, make plans to take that trip abroad you have been dreaming about, allow your mind to expand, and create visions of what you would like the future to look like. This is a time to plant the seeds of idealism and optimism and to be open to all of the wonderful things that hope and faith can bring.

December 13, 2023 – Mercury Retrograde in Capricorn.

Mercury will be retrograde until January 1, 2024. The key to moving through this retrograde is awareness. It may slow you down but try to keep the thought that this is only temporary. It actually also gives you a chance to re-think, reexamine, and re-consider the choices you are considering.

So, as you are moving into the new year this gives you the opportunity to take your time and make more informed decisions.

December 21, 2023 – Sun Enters Capricorn. This is also the time of the Winter Solstice. 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 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.

December 25, 2023 – Venus Trine Neptune. This is a lovely connection to have on Christmas Day. Venus in trine to Neptune brings a harmonious and creative easy flow of energy. These two planets are in their highest state of synchronicity. Expect to enjoy some romantic moments, as well as feel spiritually and intuitively connected with those surrounding you on this day.

December 26, 2023 – Full Moon in Cancer. The Venus/Neptune energy of yesterday flows into the Full Moon in Cancer today. The Moon is in her rulership in this sign, meaning that the Moon is very at home here and is able to express its basic nature more comfortably. We are talking about sensitivity, nurturing, and caring. Be prepared for some emotional ups and downs and a need to be near your home, your comfort zone, and security. A Cancer Full Moon reminds us to learn to nurture ourselves and allow our own emotional needs to become illuminated. It can be a time of enlightenment marking a new path in our self-knowledge and emotional maturation.

December 29, 2023 - Venus enters Sagittarius. Between now and January 22, 2024, the sweet and peaceful sign of Venus comes out to play. Sagittarius is a very freespirited energy that seeks adventure. You will want to get out there and socialize, start new romances, and travel to far-off places that have been on your bucket list, but mostly just search out new experiences to see how they fit. You want excitement and fun during this transit, so go and find it – responsibly!

December 31, 2023 – Waning Gibbous Moon.

We end the month and the year with a Waning Gibbous Moon in Virgo. Also known as a Disseminating Moon, this is the phase directly after the Full Moon which occurred on December 26th.

This is the time when we begin to see how our knowledge and wisdom can be shared with others.

The Full Moon has illuminated all the things that are importance to us, and it is time to share and communicate all of those ideas that you have found to be meaningful.

If you have a message to get out, now is the time. It is not only important to share and interact through information, but also through socializing, charity work, teaching classes or workshops, and making new friends with those you truly connect with intellectually.

The gift of this phase is learning to integrate new insights into your life and share that knowledge.

Since it is in the sign of Virgo, you will want to do this in a way that is productive and helpful to others. Virgo is perhaps the most supportive and dedicated sign in the zodiac. The gift of Virgo is being able to analyze how different areas of life can best be of use to themselves and others.

Wishing everyone a beautiful holiday season and a joyful, healthy and abundant year ahead!

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

Written By Judy Brown This is a month of family traditions, a sacred time for many.

It is a season of giving. It is a season of family and friends.

And it is a season of lights.

We light candles to set a mood. We place luminaries around our home. We use our lanterns to welcome guests.

Our towns celebrate the holidays with bright and colorful lights.

The lights dazzle us. They flicker in the dark and draw our attention.

The lights calm us. Their glow is mesmerizing.

We dine by candlelight. We give thanks in the shadow of the candle’s flickering light.

The light of the moon. The twinkling starlight. The warmth of sunlight. The glimmer of light over deep waters.

The glistening snow, a tapestry of light.

And are we not graced by our own inner light?

What fuels the light that rests in you?

What lights you up this season of celebration?

How do we show gratitude for the light in others?

It is a time to embrace the light all around us.

During this busy season, I invite you to steal away for a moment or two.

Find a still place.

Light a candle in silence.

Rest in it, if only for a brief moment.

Be struck by the artistry of the candle’s light.

Be swept up in the wonder of the season.

Let peace wash over you.

Let your heart be dazzled by the flickering of the candle.

Judy Brown has a BA in Biology from Connecticut College and is a Certified Holistic Health Coach trained by the Institute for Integrative Nutrition. She coaches women in their midlife years who want to reclaim their health and discover a more balanced and vibrant lifestyle. Judy provides individual and group coaching, workshops, smoothie demos, and guided meditations for groups. She has a blog and several published works. She has two grown children. Judy loves to read, write, walk in the woods, sail, have afternoon tea, and explore the world with her husband. Also in her spare time, Judy makes and sells cards and photo art from her photography. www.judyswellnesscafe.com https://www.facebook.com/judyswellnesscafe/

EMBRACING IMPERFECTION: THE SECRET SAUCE FOR HAPPIER HOLIDAYS

CLOUDLY

Written By Kim Klein

Some people can’t wait for the holiday season — for them, it truly is the most wonderful Norman Rockwell time of year. For others it’s a time of dread, feeling tangled up in the tinsel of anxiety. But, in whichever camp you fall, there’s no better time to put into practice the Japanese philosophy of Wabi Sabi, roughly translated as the art of acceptance and finding beauty in imperfection.

It seems during this time we demand so much of ourselves and want everything to be perfect that we can’t help but set ourselves up for disappointment. As a one-time pastry chef, I know that even if the chocolate soufflé falls, (while it might not look as pretty) it will still taste just as delicious.

But truly, one of my best and most memorable holidays was spent years ago with a group of friends.

The woman that was hosting had unfortunately broken her back in late October, but she still wanted to host so her husband had agreed to do the cooking. When we all sat down at the table and he began to carve the turkey, it was not only raw inside, but the cavity was void of any savory bread stuffing and instead was filled with the plastic bag containing all the turkey organs.

After his wife apologized profusely and her normal skin color returned, we all started laughing that bellyaching kind of laughter that ended in tears and then calling for Chinese take-out. The holiday, though not traditional, was nothing if not memorable. The food was good, the wine flowed, the company was divine, and the store-bought pumpkin pies that our host placed right on the table in their plastic containers along with the canned store whipped cream, were wonderful.

Expectations around the holidays run high and so do emotions. We want everything to be perfect. We want everyone happy, the food cooked to perfection, and the table setting beautiful enough to rival one in Martha Stewart Living magazine.

So, what’s the solution? How can we adopt a more Wabi-sabi attitude? Here are some suggestions: First, recognize that the stress of the holidays affects everyone, even small children. You can’t expect everyone to be on their best behavior all the time. Know ahead of time that this is an emotional time, filled with excitement, joy, and at times, unhappiness. Try to keep your schedule as open and flexible as possible. Go ahead and skip your weekly book club and let the kids skip their piano lessons. This alone takes a lot of the pressure off and will give you more time and a feeling of ease throughout the holidays.

Don’t assume all the responsibility. Sometimes we feel we are the only ones that can do the “job” right - and that’s because our expectations are so high. So instead of fretting that the gifts wrapped by the kids don’t have the perfect bow or the decorations on the tree are not where YOU would have placed them, let it go, relax, and have fun with it. If we don’t do this, not only will we not enjoy the holidays, but also, we will end up exhausted and depressed when they finally come from doing it all.

So, this year, enlist the help of your family. Divide up the activities evenly or do them all together.

Make it fun, not a chore to be done. And let everyone contribute their distinct style to it. Believe it or not, keeping them involved will give them a feeling of inclusion, and the young ones will feel a sense of accomplishment. After all, it is their holiday too.

Another problem can be that we put too much emphasis on gift-giving. If you feel you must buy gifts for every relative, teacher, hairdresser, neighbor, and mailman, you are setting yourself up for a very stressful holiday season. Try to simplify. If you are giving gifts, try giving something of yourself — something that you love to do and that you are good at.

Bake cookies, make scarves, give gift certificates for pet sitting, plant–watering, childcare for an evening, or help with clutter clearing. These all make wonderful gifts.

I have found in the past that if I do not set a budget, make a list, and be realistic about what I can afford to spend, what I also end up spending is months of regret about the debt I accumulated! So do set a budget, make that list, and know the dollar amount you will allow yourself to spend. You’ll be much happier when the new year begins.

Of course, for many people, the holidays can be a time of sadness or depression.

This is unavoidable if we have lost loved ones or have memories associated with Christmas that are not favorable. But this year make a ritual of honoring those who have passed and spend a small amount of time giving in to those feelings. It’s okay.

What causes us the most stress is to feel we cannot feel this way. So, celebrate your ancestors and those who can’t be with you this year. If you are missing friends or family, try to remember happy times and share them with others.

It’s always important that we stay healthy, but it’s especially important at this time when our bodies can easily get run down. If you have a holiday party in the evening, make sure you eat a nutritious breakfast and light lunch and limit your alcohol intake. For every cocktail or glass of wine you have, drink at least 8 oz. of water in between. You’ll thank yourself in the morning!

Treat yourself to some self-care. Finding some “metime” can be difficult, but is essential to enhance your overall well-being, allowing you to recharge and unwind. A bath with lavender, pine, rose, or tangerine can help you relax and calm down. Do this before bedtime to help with a good night’s sleep.

Remember to breathe. Take deep breaths. Start each morning by sitting still, closing your eyes, and focusing on your breath. Even if you only have a couple of minutes to spare, it can make a significant difference. End each day with the same practice.

A good Feng Shui remedy is to take an orange and cut 9 small round circles out of the peel. Citrus is known to lift our energy and help with stress and anxiety.

Place them in a baggie and take along with you when you are out shopping or out in a crowd. Inhale when you are feeling tired and fatigued. This will invigorate you to keep you going a little longer! Or you can also bathe in orange peels at the end of the day if you need to regain energy.

The holiday season is about spreading joy and love, and the most meaningful way to do so is by starting with ourselves. Let us give ourselves the gift of self-care, allowing us to be fully present, balanced, and able to create cherished memories with family and friends. Most importantly, keep your sense of humor, relax, release your expectations– and enjoy the holidays!

Kim Klein is a Life Coach, Certified Holistic Health Coach, Certified Feng Shui Practitioner, and author.

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

BREATHE! BECAUSE ALL

WE

NEED

MINUTE

A TO

SLOW DOWN.

SELFCARE IDEAS FOR THE HOLIDAYS Fill up a basket with things you love Blanket, favorite book, tea etc.Take one out when practicing self care

Let go of the Idea of perfection You are perfect just the way you are

Try a new form of Therapy Knitting, drawing, coloring in, start a herb garden. Do something that you love!

Turn of technology Choose a time of day to at least turn your phone of for half an hour.

Talk it out Connect with a friend or family member.

Don't keep it inside.

Get enough Sleep 7-9 hours are recommended Breathe Set

a

timer

on

your

phone

every

30

minutes and breathe 3 times in through your nose and out of your mouth

Meditation Start to meditate at least for 5 minutes and 10 and then 15 minutes a day

IS FOOD ADDICTION REAL?

WRITTEN BY VICTORIA KLEINSMAN

What another ballsy topic for me to talk about! #bringiton This article was inspired by Milja’s question; “Could you speak to Food Addiction – Is there really such a thing? aka – what is treated by Over Eaters Anonymous and the 12 steps – removing sugar and flour from the diet. We know people can be addicted to all sorts of things – sex, shopping, reading, exercise – all things that for others are good for them or healthy – what to do when you have a food addiction – that may or may not look like Binge Eating Disorder?”

Let’s dive in shall we?

I thought I was addicted to food It wasn’t so long ago that I thought I was “addicted” to food. I was a self-proclaimed food/sugar/white flour addict. I read all the books about it and agreed with everything they were saying. “That’s me!” I was proclaiming.

“I’m addicted to processed food!”

Addiction to food is not a recognized medical or psychological disorder First off, have you ever heard of someone who was addicted to broccoli, chicken, or potatoes? …Thought so So, the real question, I believe, is: “Can you be addicted to processed foods and sugar?”

I thought my only hope of living a healthy life was to do everything in my power to stay away from my “addictive” foods and do absolutely everything to abstain from anything I thought could trigger my ‘outof-control binge-eating episodes.’

As you can imagine— the food always found me, and I was never able to rid myself of my “trigger” foods for any prolonged period before “relapsing” into some of the craziest binges of my life.

While it’s true that food can be pleasurable and rewarding, addiction to food is not a recognized medical or psychological disorder in the same way that addiction to substances like drugs or alcohol is. There are several reasons why food addiction is not a well-established concept: Lack of Consensus: Unlike substances such as drugs or alcohol, which have specific chemical properties and physiological effects, food is a diverse and essential part of human life. There is no consensus among experts on what constitutes food addiction, and the criteria for diagnosing it remain unclear.

Overlapping Mechanisms: It just doesn’t make sense! We need food to survive and glucose is the preferred brain’s energy source. The brain has natural reward pathways associated with food intake. This makes it difficult to distinguish between normal eating behaviors and those that might be considered addictive.

“You can’t be addicted to something that you need to survive!”

Yes, you can survive without processed food, but we live in a world where these foods are readily accessible to us. Moreover, our brains are wired to seek out sugar, so it can be challenging to go against these biological instincts in the world we live in. If you do manage to do so, you will almost certainly have an eating disorder.

What IS plausible is that dopamine helps our brain to remember things that taste good and give us energy and can motivate us to seek them out when we need a “quick fix” or a moment of pleasure.

When our access is restricted it may further increase our motivation to consume a lot of it when we have the chance.

Psychological and Emotional Components: People often turn to food for comfort, stress relief, and emotional reasons. These emotional and psychological factors make it challenging to classify excessive food consumption as an addiction.

After years of frustration, I started to look into the science around this “food addiction” thing, and I came across this book, which cited a key piece of research that would change my understanding of emotional eating forever: Compulsive feelings around food—whether emotional eating or straight-up binge eating—almost exclusively occur in “restrained eaters,” that is, people with a history of restrictive thoughts, feelings, or behaviors around food.

This suggests that when we apply restraint to emotional or binge eating (through attempts at abstinence or self-control) we may be contributing to its cause, rather than its solution.

Is it beneficial to add other ways of taking care of our emotional needs? Absolutely yes.

Is it beneficial to stigmatize emotional eating? Absolutely Not. It also doesn’t “work”… The more you shame and judge yourself around emotional eating, the more you’ll binge eat in reaction to that judgement (emotional restriction). The ONLY way is allowance of emotional eating as you apply self-compassion and gentle curiosity with what the root of the emotional need is.

Lack of Withdrawal Symptoms: One hallmark of substance addiction is the presence of withdrawal symptoms when the substance is discontinued. While some people may experience cravings or discomfort when trying to change their eating habits, these symptoms are generally not as severe or consistent as those associated with drug or alcohol withdrawal. I don’t recommend withdrawing from your trigger foods, I recommend the opposite. Crazy I know but trust me on this. How has restraining from these foods been going for you? Are you happy and emotionally free…?

Complex Nature of Eating Behaviours: Eating behaviours can be influenced by various factors, including cultural, social, genetic, and environmental influences. These complexities make it difficult to categorize food consumption as an addiction in the same way we classify substance abuse.

We’re not inhaling sugar from the bag, are we…? If we were addicted, we’d go straight to the purest source. Either sugar or flavourings that are put in food.

Changing Food Preferences: Food preferences and cravings can change over time, whereas addiction to substances often leads to a consistent preference for the same substance. I’ve always loved chocolate but I can take or leave desserts AND chocolate if they’re not my favourite ones. I can only do this now because I allow all foods in all amounts and I’ve healed my body image traumas and come back home to self-love.

‘Dependant on’ versus ‘addicted to’ I disagree with the idea that people can genuinely be addicted to sex, shopping, reading, exercise, and FOOD. I prefer to use the term ‘dependent on.’ What is often referred to as ‘addictions’ in these areas stem from codependency, which is often a result of complex childhood trauma.

The term codependency is not typically used to describe one’s relationship with non-human objects like food. However, it’s possible to have a strong preference for or reliance on certain foods, which may resemble an addictive pattern or be associated with emotional comfort.

If we’ve experienced complex childhood trauma, we often turn to various coping mechanisms without even realizing it.

Due to a lack of awareness, we may negatively judge our behaviors without connecting them to our attempts to deal with underlying anxiety. For instance, after struggling with eating disorders for 20 years, I didn’t even realize I had anxiety.

I was heavily reliant on restriction to “cope” with something I wasn’t even aware of (the underlying chronic anxiety that stemmed from complex childhood trauma). I believed I was obsessed with dieting and restriction because I wanted to constantly lose weight, which seemed like a normal desire in a society focused on weight management.

It was only after a prolonged period of chronic restriction that I found myself becoming “addicted” to food. I developed a physical and emotional dependency on chocolate because I had either been restricting it or attempting to restrict it for so long.

Certainly, I was still trying to restrict and compensate for the chocolate I was eating, which kept me in a vicious cycle.

I’d convince myself that I was addicted to it, attempt to abstain from it, and then eventually, I couldn’t resist anymore, leading to a binge. I’d tell myself, “See, I knew I was addicted to it!” This pattern continued.

What was actually happening was that I was using restriction as a coping mechanism. However, because my body was instinctively fighting for survival, I would ultimately binge-eat. In the process, I could only see my problematic behavior that needed to be changed. So, telling myself I was a food addict seemed to make sense to me at the time.

Restriction is the cause of the obsession I’ve never met a person who claims to be addicted to food and who hasn’t experienced prior restrictions. And, as I’ve already mentioned, it’s important to clarify that we cannot be truly addicted to food. What we often feel is an obsession rather than a true addiction.

That obsession often kicks in when we try to control ourselves around food, and it’s like pouring gasoline on the fire of our inner struggle. It drowns out our common sense, willpower, and any better judgment we have, leading us straight to the fridge as if we’re on autopilot, unable to resist for even a moment.

Here’s something interesting: the ‘abstinence’ approach for dealing with food compulsions doesn’t work well in the long run, much like traditional diets. One of my most eye-opening moments about food was realizing that dieting and the ‘abstinence’ method for tackling binge eating are quite similar and tend to yield similar long-term results—failure in sticking to the abstinence model.

Why believing you’re addicted to food is making it worse Believing that you are addicted to food can be damaging for several reasons, and it’s important to understand why this belief may not accurately reflect the nature of food consumption: Stigmatization and Guilt: Labeling oneself as “addicted to food” can lead to feelings of guilt, shame, and a sense of failure. This can exacerbate negative emotions and potentially lead to further unwanted eating behaviors.

Misunderstanding of Normal Eating: It’s normal to enjoy and find pleasure in food. Eating is a natural and essential part of life. Labeling regular eating habits as an addiction can lead to unnecessary anxiety and distress.

Overlooking Psychological and Emotional Factors: Often, the desire to categorize food consumption as an addiction overlooks the complex interplay of emotional, psychological, and social factors that influence our relationship with food. These factors include stress, boredom, cultural influences, and social gatherings.

Neglecting Nutritional Needs: Believing in food addiction may lead to a focus on restriction or elimination of certain foods, potentially neglecting the importance of balanced and nutritious eating for overall health and wellbeing.

Promoting Unrealistic Solutions: If someone believes they are addicted to food, they may seek out extreme or unsustainable solutions, such as severe dietary restrictions or fad diets, which can be detrimental to their physical and mental health in the long run.

Undermining Body Trust and Intuition: Trusting one’s body and its signals for hunger and satiety is an important aspect of a healthy relationship with food. Believing in food addiction can lead to a disconnect from these natural cues.

Potential for Disordered Eating: The belief in food addiction can contribute to the development of disordered eating patterns or eating disorders. It may lead to cycles of restriction followed by episodes of binge eating, which can be harmful to mental health.

Lack of Empowerment: Seeing oneself as “addicted” to food may create a sense of powerlessness, making it harder to develop a positive and empowered approach to eating and self-care.

What about the rodent studies?!

The famous rat studies only observed addiction-like behaviours when access to sugar was restricted to limited intervals during the day. When given 24-hour access to sugar, additive behaviour wasn’t seen, even in rats pre-selected to have a sugar preference.

Pleasure is not addiction Dopamine is just one of the neurotransmitters that are released when we enjoy something. While dopamine is involved in the reward and addiction pathways, it does not mean that you will become addicted to the foods you like!

Pleasure and satisfaction are key components of a healthy relationship with food.

To sum up: The behavior (restriction), not the substance (processed food) is driving your cravings.

Find ways to normalize these foods (with help if needed) so that you aren’t creating a scarcity mindset.

Work towards neutrality and get rid of good or bad food labels.

Honour all types of hunger including taste/pleasure hunger with attunement and intuitive eating.

Make peace with food and your body.

Trying to abstain from certain foods creates a feeling of obsession with those foods. The only way to achieve mental and emotional freedom around food and let go of your ‘food addiction’ is to ALLOW all foods. Work on your emotional and physical allowance around food, work with someone who understands complex childhood trauma, and practice body image, emotional regulation, and self-love work.

Victoria is a Certified Transformational Life Coach specializing in helping high-achieving women to heal their relationship with food & and their bodies. She is a coach, mentor, speaker, and writer; working with women from all around the globe, speaking at worldwide events, and is a writer for Live Love And Eat Magazine. Victoria has lived with eating disorders and body hate for over 20 years. (she was diagnosed with Anorexia Nervosa in her early teens and then Binge Eating Disorder and Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcast platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

SINGING FOR YOUR HEALTH Wri tten By Ingri d Harm Ernandes

Many cultures celebrate holidays this time of year.

November through early January is a time when family and friends gather for celebrations that include traditional foods, dance, clothing, and music.

Singing favorite and traditional songs of the season spans across all celebrations and connects us to our history, heritage, and family. Particularly for those living in regions where the daylight shortens during these celebratory times, singing can lift our spirits, elevate our mood, and improve our health. The great news is that you do not have to be good at singing in order to benefit from it!

Singing can relieve stress and reduce muscle tension, pain, and depression symptoms. We can intuitively sense this happening while we sing, but what causes this?

Scientifically, the reasons are varied. Oxytocin (which is a natural hormone produced in the body) enhances the feeling of trust and bonding which can in turn improve depression symptoms and feelings of loneliness. We also release endorphins (again, a hormone the body produces) which create a feeling of well-being, and a sense of happiness, and can help reduce pain.

Singing is a whole-body experience that can give you a better awareness of your body and mind. Research even shows that singing can improve coping with grief and anxiety. Given that it can be a time of bonding with family and friends, it is no surprise that singing is such an important part of holiday celebrations.

You don’t have to be singing in a group to experience the health benefits, either. Car or shower solos, audience or no audience - Everyone can benefit whether you are a rock star, opera singer, or a tone-deaf crooner!

There is another very scientific benefit to singing. This may sound hard to believe, but your voice is directly connected to your core, particularly your pelvic floor. Your core is comprised of your diaphragm on top (like a roof to a house), your pelvic floor on the bottom (like the foundation of your house), all of your abdominals in the front of your house, and your back and buttock muscles as the back of your house.

The foundation of your pelvic floor is extremely important in supporting the entire rest of the core and body. You can also think of your core as an upright canister that is influenced by pressure from your lung pressure and your voice (also pressure). Each level - voice, pelvic, and respiratory diaphragm -works together as a unit. Every day this beautiful unit is working for us with every breath we take.

When you breathe in, there is a natural lowering of the diaphragm, and air is drawn into your lungs. When you breathe out, the diaphragm moves upward and the air is pushed out. Your pelvic floor works with this breathing pattern so that it slightly moves downward and relaxes with inhalation and slightly moves upward with exhalation.

The epiglottic (or voice) diaphragm moves up and down in unison with the other diaphragms. When we sing, these movements become even more pronounced. To illustrate how integrated the body is, it is important to note that we use muscles throughout our neck and chest to breathe and sing as well. All of this works together without our knowledge. Research has now shown us that through this amazing integration of functions, singing can actually assist in improving pelvic floor strength.

If there is an injury, stress, pregnancy, or pain syndrome, one of the following functions can be impacted. If the muscles of any of these diaphragms or the core are too tight, they cannot expand or move sufficiently to allow for good function.

If they are too weak, they cannot sufficiently create the changes in pressure and thereby have reduced functional ability. As a result, other components of this structure can be impacted and begin to have trouble functioning. For example, if we have an injury to our pelvic floor, it may influence our ability to talk or sing!

If we have a pulmonary illness, we may have difficulty breathing but might also have urinary incontinence (leakage) because our pelvic floor cannot function well. When we have issues with our voice, we shouldn’t stop at only looking at the voice and neck; We should consider the possibility that our diaphragm and/or pelvic floor may be involved. Conversely, if we have a pelvic floor issue like pelvic pain, we should consider what is happening at the respiratory diaphragm or voice.

This is extremely important to consider, particularly if we would like to focus on whole-body health. In fact, research now shows that singing can actually assist in improving pelvic floor strength. The more we utilize one diaphragm, the better we are at using the other diaphragms. The more we consider these connections, the more we will be able to find the root causes of issues and conditions of the whole body.

A pelvic physical therapist will look at the body as a whole even though their specialty is the pelvis. This is because a pelvic physical therapist understands the importance of the entire core structure and beyond.

They know that discerning where the problem originates from and how it is influencing symptoms will allow them to more fully treat the patient. The therapist will decide with the patient what the best course of action is depending on the patient’s specific needs. They may begin at the pelvic floor if that is what is needed. They may begin at the neck or diaphragm if that is what is needed.

They can help resolve pain issues of the back, hips, and pelvis, incontinence issues, prolapse, pain with sex, constipation, symptoms during and after pregnancy, symptoms during menopause, and so much more. So many of these conditions have an origin in one of the diaphragms and should not be ignored.

Physical therapy can resolve so many issues we have been told that we have to live with. Singing can be just one of many great ways to help improve your symptoms.

We can now see how singing for the holidays has so many meanings and benefits for so many of us. We can sing for pure enjoyment and we can sing for pelvic health, overall health, and overall mental well-being. There aren’t too many things in our lives that can have such a positive impact in so many ways.

So: sing with a choir, sing with your friends, sing with your family, or sign out loud in your car all by yourself. Enjoy those holiday songs whether they are old family favorites or new ones you have learned from friends – your pelvic floor and your whole body will thank you!!

Ingrid Harm-Ernandes is a pelvic physical therapist. She was the Co-Director and a mentor for the Duke Women’s Health Physical Therapy Residency Program, a mentor for new pelvic PTs, and participated in PFDN research projects. She is boardcertified in Women’s Health (WCS) and Pelvic floor Biofeedback and served on committees for both the APTA and AUGS. She enjoys presenting the importance of recognizing and assessing the pelvic musculoskeletal system. She published “Assessment of the Pelvic Floor and Associated Musculoskeletal System”, in the FPMRS journal in December 2021. In 2021 she published her book, “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms”. She has been a guest on national and international podcasts and webinars and is “The Pelvic Detective on YouTube. Her goal is to provide individuals with the knowledge they need to get proper pelvic care and for everyone to realize that pelvic conditions are common but not normal. https://www.linkedin.com/in/ingrid-harm-ernandes-5057773b/ https://www.facebook.com/ingrid.harmernandes.71/

SYMPTOMS OF ANTIDEPRESSANT WITHDRAWAL: WHAT PRESCRIBERS DON’T SHARE

By Sarah Olivia

Written By Jenn Millard-Schmitz

The start of the November month felt great. The leaves were falling, cozy sweaters were coming out from the back of the closet and the smell of pumpkin, sugar cookies, and nutmeg became the staple in my oil diffuser. Historically during this time of year, my mood would begin to dip and I found myself making the annual call to the doctor asking for an increase in my prescription of the antidepressant Lexapro. To my surprise, the dip in mood had not occurred and I felt energized and motivated despite daylight hours shrinking, clocks resetting, and no increase in medication.

Six months prior I began taking a full-on neuro-health approach to tackling depression and anxiety by way of amping up the nutrition and supplement game focusing on amino acids that support neurotransmitter health. Brainhealth staples of nutrition, sleep, exercise, and mindfulness were all part of a massive effort to prepare for the ultimate goal of titrating off of Lexapro. I even took my knowledge one step further and became a Nationally Certified NeuroHealth coach through The Addictions Academy.

With the support of Dr. Teralyn Sell, a brain health, golden unicorn pro, I began the low and slow taper process in August. I was truly amazed that within three months, I had been able to successfully taper from 20mg to 7.5mg with few withdrawal effects. 18 years on an antidepressant and within a handful of months I had titrated down to less than half the dose! It was a dream. I was not a statistic and felt confident that I was not going to experience terrible withdrawal effects because I did all the things. ALL the things. Yet something was not quite right. Here and there along the process, I had a headache or two and some trouble sleeping. There were also the occasional chills and minor restlessness. Tiny symptoms I should not have ignored.

The second week of November came in like a Mack truck. It had been almost two weeks since my last taper from 10mg to 7.5mg - and just like that, the game changed. I woke up feeling helpless and completely out of control. Word finding was seemingly impossible and my thoughts and words were not connecting. I knew what I wanted to say, but the wrong words came out. I found myself talking to my family and pointing to objects with the inability to verbally label them accurately. I dissociated and felt almost as if I was physically out of my own body.

The world continued to move and I felt as though I was not part of it. Present awareness went out the door. I could hear myself speak, but the words didn’t make sense. Short-term recall was short as I found myself having a conversation and within seconds could not recall any of it. The ability to track a conversation, take in the information, and generate a response was impossible. I felt confused and out of control. Akathisia set in, and I found myself restlessly pacing about my house. I could not stop moving. For a brief moment, I was scared and hopeless. After four hours and one hell of an internal battle, I took a 10mg dose of Lexapro. Within 3 hours, the intensity of almost all the symptoms had decreased. I had ignored the tiny symptoms weeks prior that were trying to tell me, slooooooooooooow down.

Prolonged withdrawal is real and part of taking antidepressants that are not openly shared with patients. Research varies in this arena however about 20-40% of individuals who take antidepressants will experience withdrawal symptoms when decreasing or abruptly stopping these medications. That number is very low, as patients are not well versed in what all constituted symptoms of withdrawal. What is clear, is that due to its slow buildup in the bloodstream, withdrawal symptoms are often worse for those that have taken SSRIs longer and withdrawal can last weeks, months, and for some - years if titration is not done properly. The rule of thumb? For every 1 year you have taken an SSRI, it will take your brain and body at least a month to adjust. For every symptom of withdrawal that you experience, you wait at least a month before starting the next taper.

In my practice, I have many patients that come with a desire to titrate off their medications. The stories of withdrawal effects from titration and side effects from re-starting are disheartening. The stories of those who ran out of medication without the ability to refill leading to abuse of other drugs simply to manage withdrawal are devastating. Not once in my 13 years of practice have I had an inmate, offender, person in my care, patient, client, or close colleague state to me that they fully understood the medical and psychiatric risks associated with stopping or decreasing their antidepressant.

Withdrawal was not discussed at onset - only side effects. Conversation was not had regarding lifestyle, nutrition, exercise, and mindfulness work necessary to start and maintain a titration. Neurohealth, amino acid supplementation, and supporting the brain's serotonin production? What’s that? In what other form of medicine is this acceptable? We were all gaslit.

It’s overly common for patients to receive advice from providers suggesting that a taper begins simply by cutting your dose in half for a week or two. Yours truly was recently advised by my provider’s nurse to titrate by taking the dose every other day for a couple of weeks as that would be effective in warding off withdrawal effects.

I found myself explaining the concept of hyperbolic tapering (minimal decreases over a lengthy period of time) to the nurse. The conversation was met with silence and then questions…it was as if I was speaking another language.

Simply stopping, cutting doses in half, or taking antidepressant medication every other day is not an effective taper plan. Celexa, Lexapro, Paxil, and Zoloft affect serotonin reuptake in the brain. When not tapered off in a hyperbolic fashion paired with other holistic and lifestyle changes to support serotonin production, patients are left with psychiatric and medical symptoms of withdrawal.

I share this information as I was prepared with knowledge and resources that many do not have when they begin a taper. Here is where empowerment steps in! Despite the withdrawal effects experienced, I had a bit of knowledge that saved me from feeling as though I was too psychologically ill to successfully continue to taper. Did you know that antidepressant withdrawal symptoms mimic the original psychiatric symptoms that led us to start antidepressants in the first place? This means that what you are experiencing is NOT a return of psychiatric symptoms but rather the brain and body experiencing withdrawal. Do not be deceived or disheartened by this process and feel as though you are too mentally unstable to continue due to the presence of symptoms. What it does mean is that it’s time to taper slower and at a lower dose.

Dr. Joseph Glenmullen, author of The Antidepressant Solution is a must-read for anyone that is considering tapering off antidepressants. The resources he shares are fantastic and offer a holistic view of hyperbolic tapering before hyperbolic tapering was even a mainstream idea. What has assisted me the most is a 58-item daily checklist of antidepressant withdrawal symptoms. Each day I look at this list to determine if I am tapering slowly enough for my mind and body. If I experience the symptoms listed, then I know to slow. For example - psychiatric withdrawal symptoms that mimic depression include: crying, change in appetite, poor concentration, and insomnia. Psychiatric withdrawal symptoms that mimic anxiety include: feeling nervous and tense, chest pain, and panic. Medical withdrawal symptoms that mimic the flu include fever, runny nose, chills, and sore eyes. Medical withdrawal symptoms that mimic gastroenteritis include: nausea, vomiting, and stomach bloating. Then there are headaches, blurred vision, abnormal smells or tastes, tremors, and headaches…all medical symptoms of antidepressant withdrawal. All symptoms that alert us to simply slow down the taper.

As a therapist, it is a blessing to be able to walk through symptoms with my clients and be able to fully validate their emotions and their experiences. I can genuinely state that I understand. By sharing my expertise, personal experience, and holistic methods, I empower my clients to have more power than the antidepressants they take.

Jenn Millard-Schmitz is a Licensed Professional Counselor specializing in Empowerment, the art of confronting and living beyond pain points that take away our power. Her practice has been in the business of making things happen for over a decade. Jenn is an EMDR-trained Trauma Therapist and Certified Dialectical Behavior Therapist. She is an expert in treating anxiety, depression, trauma, personality disorders, and co-occurring disorders. Jenn brings a holistic twist as a Nationally Certified NeuroHealth Coach into therapy focusing on physical wellness, nutrition, and mindfulness. Jenn’s mantra: It’s time to stop managing, and start living! Interested in connecting with Therapist Jenn? You can find her on any of these socials! www.instagram.com/candidlyunapologeticjenn www.tiktok.com/@jenn.schmitz www.facebook.com/cardinalpointwi www.youtube.com/@candidempoweredenergy www.cardinalpointwi.com www.youtube.com/@candidempoweredenergy/podcasts

Amazing moments of magic is all aroundHow can you find yours today?

WRITTEN BY SHERRY PARKS

“MAGIC EXISTS. WHO CAN DOUBT IT, WHEN THERE ARE RAINBOWS AND WILDFLOWERS, THE MUSIC OF THE WIND AND THE SILENCE OF THE STARS?” – NORA ROBERTS

I recently joined a mastermind group coaching program. The kick-off retreat was in Costa Rica. Is there a more magical place? Maybe, but Costa Rica is pretty magical. With the Pacific Ocean on one side and the Caribbean on the other, the beauty along the coast is amazing.

Then there is the climate and terrain. It is a mountainous country with over 200 volcanoes (not all of them are active). It has rainforests and dry forests. It has the elusive sloth, and while I didn’t get to see any, just being on their home turf felt like magic to me.

The retreat itself was pure magic.

I may share more on that later as I’m still processing some of what occurred for me internally. Let’s just leave it to say, that this retreat was women coming together in a beautiful, supportive sisterhood.

One that wasn’t judgmental or critical, rather it was loving and accepting.

Each person was given space to embrace more of who they are and to uncover more of their own miracle of being.

And to me that is magical in and of itself.

The Mastermind is six months long and our first assignment was to everyday journal three moments of magic from the day before. This is such an interesting exercise and one that I’ve at times struggled with and also simply thrilled at.

The interesting thing is I sometimes notice a magical thing and then can’t remember it the next morning when I’m journaling. It’s like I’m starting to see magic in more and more things. It is true what they say that what you focus on expands. And for sure if you look for magic, you ARE going to find it.

Here are a few of the things I’ve written about just this week.

Noticing my pink seashells and their intricate beauty A nature walk in perfect temps with a few droplets of rain hitting me every once in a while Cracking open a brand new book and the new book smell hits my nose Sighting a gorgeous, female Piliated Woodpecker in my backyard and watched her eat Giggles with a good friend Mega purrs from Bella my lap cat

I think a lot of times we look for big, magical moments and forget that there is magic to be found in the small things. We want to experience winning the lottery landing a big new deal or being cured of an illness.

And, yes, all of those things are magical and CAN occur. The thing is, if we put our focus on just those bigger types of things, we often find ourselves disappointed, disillusioned, and disbelieving. And this leads us to maybe not living as happy of a life as is possible.

When we start to notice the small bits of magic, we start to open space inside ourselves to allow for even more magic to occur.

So, how do we start noticing small bits of magic?

Here are three tips for you to get started.

Look for what gave you joy. I don’t know about you, but I find myself on autopilot for much of each day. And that stops me from noticing some of the magic around me. So, when I’m reflecting on the previous day, I really have to slow down and think. And one of the things that has helped me is to look for things that give me joy.

And it’s often the tiniest thing that perked me up and gave me a spot of energy, gave me a smile, or shifted my mood.

That is where the magic is people, so look for those moments.

Stay in the present moment. It’s almost impossible to notice moments of magic when you are living in the past or future. Magic is right here and right now in this moment.

And when we look for magic right where we are in the present moment, we will find it. It has occurred to me that my writing this article is magic. Yep, you read that right.

You see, I’ve been super busy the last two weeks and I’ve known my deadline for writing this was looming. So, for me to have carved out the time and also had the inspiration to write at that same time – now that is magic!

If you can slow yourself down and be fully present in the moment, you will find magic too. I promise.

Stay open. This one really falls right in line with the other two tips I shared. In order to receive magic, we have to stay open to it.

Imagine all the things you might miss if you stay opposed to the possibility that it may even occur. That is a surefire way to miss all the magic. All the good.All the beauty.

And, even when things aren’t going well for you or something happens that you don’t want to happen, there is magic there too. It’s the magic of what you can handle, the magic of what your body can do, the magic of your resilience and so much more.

I’m reminded of just such a moment this week. I was out on my daily walk. I set myself at a brisk pace and listen to a book or podcast or music. As I was hiking up one of the hills in my neighborhood, my phone rang. I really prefer my walks without talking, but it was my brother so I answered anyway.

And guess what! There was magic to be had. I not only managed to walk and talk at the same time. I didn’t have to stop to catch my breath. Nor did I lose pace because I was talking. My body did its magical thing and I proceeded just as I would if I hadn’t been talking to my brother.

Charles de Lint summed it up beautifully when he said - “It’s all a matter of paying attention, being awake in the present moment, and not expecting a huge payoff. The magic in this world seems to work in whispers and small kindnesses.”

Let’s keep our eyes open to the magic all around us. I imagine life to be better and lots of healing to occur as we allow and receive more magic into our lives.

Sherry Parks, CPA, is a Life and 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.

Smart snacking:

the power of protein PACKED,NATURAL GRAB

AND GO OPTIONS

Written By Dr. Danielle Litoff

In our fast-paced world, the demand for quick and convenient snacks has never been higher.

Whether you’re rushing to a meeting, hitting the gym, or simply need a pick-me-up between meals, grab-and-go snacks are a lifesaver.

However, not all snacks are created equal.

Choosing options that are high in protein, balanced, and minimally processed can make a significant difference in your overall health and well-being.

Favorite Snack Combos It is important when you have a snack to think about it as a “mini meal”, meaning it should be balanced and give you enough satiation so you feel full and have energy. We are meant to digest our food and then eat again. If we’re mindlessly snacking all the time, then we are never really “full” and probably not eating balanced.

Balanced means that when you prepare a snack you have protein, carbohydrates, and fat. Below is a list of great, healthy snack options, but remember that combining them to get protein, carbs, and fat creates a whole snack that acts as that mini-meal. And you can do this to your taste. Don’t like celery, choose a cucumber instead!

Flackers Flax Seed Crackers, Apple, Avacado, Nuts and Cocoyo Yogurt

Tuna with olive oil and Everything but the Bagel seasoning, and olives

Sweet peppers and cherry tomatoes dipped in Bitchin’ Sauce, with a pickle and olives on the side

Baby arugula with carrots and tuna, dressed with olive oil

The Protein Powerhouse Protein is an essential macronutrient that plays a crucial role in various bodily functions. When it comes to snacks, opting for those rich in protein offers many benefits. One of the key advantages is that protein helps keep you full for a more extended period. This is especially important for those looking to manage weight or avoid mindless snacking throughout the day.

Hard-boiled eggs are a stellar example of a protein-packed snack.

They are not only convenient but also rich in high-quality proteins, vitamins, and minerals. Eggs provide a sustained release of energy, making them an ideal option to keep you going until your next meal. To have these on hand, hard boil a dozen eggs on the weekend and then you can grab them anytime throughout the week.

High Fiber Wonders While it’s tempting to reach for sugary snacks when you need a quick energy boost, the crash that follows is far from ideal. High-sugar and high-carb snacks can lead to a spike in blood sugar levels, followed by a rapid drop, leaving you feeling tired and sluggish. To avoid this blood sugar rollercoaster effect, choose snacks that are naturally low in sugar.

Baby carrots, cucumbers, sweet peppers, celery, and snap peas are all a crunchy and satisfying low-sugar, high-nutrient options.

Packed with vitamins and fiber, they not only provide a natural sweetness but also contribute to your daily vegetable intake. Pair them with a hummus dip, guacamole, or Bitchin Sauce for a protein/fat and fiber combo that will keep you energized and satisfied.

Healthy Fats for Sustained Energy Including healthy fats in your grab-and-go snacks is another smart move. Fats take longer to digest, providing a steady source of energy and helping you stay full. Avocado, a nutrient-dense fruit, is an excellent source of healthy monounsaturated fats. Half an avocado sprinkled with Everything but the Bagel seasoning makes for a delicious and filling snack that also supports heart health.

The Crunchy Combo: Nut Butter and Crackers Flackers or Mary’s Gone Crackers with a nut butter spread offer the perfect blend of fat, carbohydrates, and protein. This combination not only satisfies your craving for something crunchy but also delivers a balance of nutrients to keep you fueled.

Nuts, Seeds, and Satisfying Snacking Nuts are a nutrient-dense snack that packs a punch. Packed with healthy fats, protein, and fiber, nuts are a convenient and satisfying option. Whether it’s almonds, walnuts, or pistachios, these little powerhouses are rich in essential nutrients that support overall health. Keep portion sizes in check to manage calorie intake.

Meaty Marvels: Epic Bars and Grass-Fed Beef Jerky For those who crave savory snacks, Epic bars and grass-fed beef jerky, like Krave or Paleovalley are excellent choices.

These protein-rich options are minimally processed and free from artificial additives. They are convenient, tasty, and provide a healthy dose of protein to keep you going throughout the day.

The Pickle Perk Pickles may seem like an unconventional snack, but they offer a unique set of benefits. Low in calories and high in flavor, pickles are a crunchy and refreshing option that won’t derail your health goals. They also provide electrolytes, making them an excellent choice for post-workout recovery. Make sure you get the raw pickles in the refrigerated section. The shelf-stable varieties do not have the nutrients that the fresh pickles do.

Dairy Dilemmas: Why to Avoid Low-Fat Yogurt and Flavored Varieties While dairy can be a good source of protein and calcium, some grab-and-go dairy options may not be as healthy as they seem. String cheese and non-fat yogurts that are flavored often contain added sugars. These can contribute to unwanted weight gain and are not as effective in providing sustained energy compared to their healthier counterparts.

The next time you reach for a grab-and-go snack, consider the power of protein, carbs, and fat. From hardboiled eggs to pickles, making smart snack choices that are combined to be mini meals not only supports your energy levels but also contributes to your overall well-being. So, snack wisely, stay fueled, and get yourself stronger than yesterday!

Dr. Danielle Litoff DPT is a Doctor of Physical Therapy and Health Coach at Battle Born Health in Reno, NV. Her practice focuses on the principles of modern, proven medicine, delivered with an old-fashioned commitment to patient care and one-on-one relationships. For more wellness tips, visit her blog where she writes about various topics of nutrition, health, and physical therapy." https://www.battlebornhealth.com/ https://www.facebook.com/battlebornhealth/ https://www.instagram.com/battlebornhealth/

Embracing the Season: A Guide to Enjoying the Holidays in December Written By Bernadine Otto

The holiday season is upon us, and December brings with it a magical atmosphere filled with joy, festivities, and a sense of togetherness. In the midst of the hustle and bustle, it's important to prioritize joy and create lasting memories. Here's a guide on how to savor and truly enjoy the holidays during December.

Set Realistic Expectations: Before diving into the holiday frenzy, set realistic expectations for yourself.

Understand that perfection isn't necessary, and the true spirit of the season lies in cherished moments, not flawless events.

Create Meaningful Traditions: Build traditions that resonate with you and your loved ones. Whether it's decorating the tree together, baking cookies, or watching a favorite holiday movie, these traditions create a sense of continuity and warmth.

Practice Mindful Giving: Instead of getting caught up in the consumerism of the season, focus on meaningful and thoughtful gift-giving. Consider experiences, handmade gifts, or charitable donations that align with the spirit of giving.

Plan Relaxing Activities: Amidst the holiday chaos, make time for relaxation. Whether it's curling up with a good book, taking a nature walk, or enjoying a spa day, self-care is crucial during this busy time.

Savor Holiday Treats in Moderation: Indulge in the seasonal delights but practice moderation.

Enjoy your favorite holiday treats without overindulging, and balance them with nourishing meals to keep your energy levels up.

Celebrate with Loved Ones: The holidays are about spending time with loved ones. Plan gatherings, virtual or in-person, and create opportunities for connection. Share stories, laughter, and the joy of being together.

Capture Moments: Document the special moments through photographs or journaling. Reflecting on these memories later can bring back the warmth and happiness of the holiday season.

Explore Local Festivities: Immerse yourself in the local holiday festivities. Attend parades, light displays, or community events to experience the unique charm of your surroundings during this time of year.

Practice Gratitude: Take a moment each day to reflect on the things you're grateful for. Gratitude can enhance your overall well-being and bring a positive perspective to the holiday season.

Embrace Flexibility: Plans may not always go as expected, and that's okay. Embrace flexibility, go with the flow, and find joy in the unexpected moments that make the holidays truly special.

As December unfolds, prioritize the moments that make the holiday season memorable. By setting realistic expectations, embracing meaningful traditions, and focusing on genuine connections, you can truly savor the joy and magic of the holidays. May your December be filled with warmth, love, and delightful moments to cherish.

Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1

Three Little Birds Written By Jace Jacobs

I'll just keep on loving all the signs for me to see. Three birds at just the right time. Much love being sent for me.

As I approach my 50th birthday in a few short November days, I reflect on this past year and my journey of ups and downs. Sometimes it doesn't work out as you originally planned. Sometimes it's even better. The trick is to pay attention to the beautiful opportunities just around the corner. If we are always looking right then we might just miss the opportunities on our left.

This year I've made some mistakes. I'm not where I want to be as I approach this milestone in age. I'm turning 50 and I take full ownership.

Is the sky falling? No. Still, things are not going my way as much as they used to. In times like this, I find it's helpful to focus on the positives in life.

As Bob Marley says, every little thing is going to be alright. The Universe is at play. There are signs given to you all around. If you set an intention you can fine-tune what the signs mean to you.

As for me, I'm partial to three little birds thanks to good old Bob.

Three Birds Three birds in the morning Three birds in the twilight Three birds showing up for me Everything is gonna be alright When I'm chilling at the park Three birds out to play Three birds gonna let me know Everything is going to be okay Well shout out to Bob Marley And G-Love’s rainbows in the sky The Universe sending messages Three birds as they fly on by I’ll just keep on loving All those signs for me to see Three birds at just the right time Much Love being sent for me Shine bright even though it can feel like darkness is all around you.

May you notice your signs at just the right time.

Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com.

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

Christmas

RECIPES

Pumpkin Fritters In South Africa we call them ‘’pampoen koekies’’

Ingredients 2 cups cooked mashed pumpkin 1 tsp vanilla extract 1 egg beaten 1 cup Self Raising flour 2 tsp baking powder ¼ tsp salt 1 tbls brown sugar

Cinnamon Sugar Coating 50g castor sugar 2tsp ground cinnamon

Directions Drain the cooked pumpkin well. Add the beaten egg and vanilla extract and mix.

Add the rest of the ingredients and mix to a soft but firm batter.

Heat olive oil in pan on stovetop, just about 2 tablespoons.

Fry on one side until golden brown and turn to cook on the other side.

In small bowl, combine castor sugar with cinnamon and sprinkle over hot fritters before serving.

Ponché – Hot Mexican Eggnog

By Kim Klein

Ingredients 4 fresh cinnamon sticks ½ gallon of milk 3 eggs 2 tsp. vanilla ¾ cup sugar (nutmeg, optional) ½ to 1 cup Seagrams-7 Bourbon or any whiskey

Directions Boil cinnamon in 1/3 cup water for about 1 minute. Add milk, sugar, and vanilla. Heat thoroughly. Separate egg whites/yolks. Beat egg whites until they form peaks. Add egg yolks to a heated mixture with a hand blender. Temper a little first.

Remove from heat, add egg whites and alcohol.

Top with nutmeg or cinnamon.

Serve in festive glasses (with or without cinnamon sticks) *Egg whites can be tempered also, sometimes they cook to much~

Chewy Spiced Molasses Cookies

By Kim Klein These cookies have all the spice that you’d want in holiday treat. Soft and chewy, dark and rich, make sure to make a batch of these cookies to celebrate the Holidays this year.

Ingredients

2 cups whole wheat pastry flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1 teaspoon ground cloves 1 teaspoon ground ginger 1/2 teaspoon salt 1 stick, plus 1 tablespoon unsalted butter, softened 3/4 cup honey 1/4 cup organic blackstrap molasses 2 eggs, beaten turbinado sugar, for dusting the cookie

Directions 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, 1/2 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.

Christmas Breakfast Casserole

By Linda Watson

Ingredients 1 lb Italian Chicken Sausage 6 Cups cubed bread (Italian or similar) 1 Cup organic hormone free Cheddar or Monterey Jack cheese, shredded 1 Red Bell Pepper-chopped 1 Cup Crimini mushrooms, chopped 6 eggs 2 Cups Almond milk 1 tsp salt 1/8 tsp pepper 3/4 tsp dry mustard 1/4 tsp Worcestershire sauce

Directions Cook sausage in a skillet over medium heat, stirring until it crumbles and is no longer pink; drain well.

Place bread cubes in a 9" x 13" baking pan sprayed with cooking spray. Sprinkle bread evenly with cheese, and top with sausage, peppers & and mushrooms.

Whisk together eggs, milk, salt, pepper, dry mustard and Worcestershire sauce and pour evenly over the sausage mixture.

Cover and chill casserole for 8 hours or overnight. (may be frozen at this point, and thawed before cooking).

Remove from refrigerator and let stand at room temperature for 30 minutes.

Bake at 350 degrees for 45-50 minutes. Let stand before serving.

Rosemary Roasted Pecans

By Judy Brown

Ingredients 3 cups of raw pecans 2 TBSP of coconut oil or EVOO 1 TBSP of fresh rosemary chopped Salt to taste

Directions Preheat your oven to 375*F Place the pecans on a large (parchment paper lined) baking sheet and bake until slightly brown, about 10-12 minutes.

Remove the nuts from the oven and toss them in a bowl with the oil and rosemary and salt. Mix to evenly coat. Return them to the baking sheet to cool to room temperature.

Variation: add a scant TBSP of honey to add a bit of sweetness.

Rosemary is a very healthy spice. It improves memory, cognitive function and concentration. This robust spice also helps to boost your immunity and blood circulation. Pecans are full of healthy fats, protein and fiber. This hearty nut is also a good source of calcium, potassium, and magnesium.

Enjoy!

"The best of all gifts around any Christmas tree: the presence of a happy family all wrapped up in each other."— Bill Vaughan