Live Love and Eat

LIVE LOVE AND EAT Heal t h | Wellbeing| Nutrition

THE RELATIONSHIP TANGO

7

WAYS TO KEEP IN STEP

Healthy Sustainable Diets How to focus on health without dieting SMALL STEPS ACTUALLY DO CREATE BIG RESULTS (AND LEAD TO LASTING CHANGES!)

The Gift of February Your Life and Relationship by Design

ISSUE 71|FEBRUARY 2022/ ISSN 2689-7741

Farewell to Mercury Retrograde and Hello to Pisces Season February Poems STAYING PHYSICAL AND MENTALLY HEALTHY AS THE PANDEMIC CONTINUES

LACK OF SELF LOVE MAY BE THE ROOT CAUSE OF YOUR CHRONIC SYMPTOMS

Ways on how you can start loving yourself a little each day

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 71

MEET OUR SPOTLIGHT Brooke Simonson

07

RECIPES Looking for a healthy recipe? We have you covered. Enjoy these simple recipes.

75 MEET OUR CONTRIBUTORS

05

All articles are written by health coaches and professionals whom have all overcome their own personal life and health challenges.

LIVE LOVE AND EAT

ARTICLES 13 Ways on how you can start loving yourself a little each day 18 The relationship tango- 7 ways to keep in step 24 How to focus on health without dieting 32 Small steps actually do create big results (and lead to lasting changes!)

ARTICLES 36 The Gift of February 39 Healthy Sustainable Diets 44 Farewell to Mercury retrograde and hello to Pisces Season 52 Staying physical and mentally healthy as the pandemic continues

ARTICLES 57 Lack of Self Love may be the root cause of your chronic symptoms 62 Your life and relationship by design 70 February Poems 58 What I now know

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 February, the month of Love!

As some of us don't celebrate Valentine's day, some of us do, I would like to think that we all celebrate love in February and I call this Self-love and Self Care. Self Love and Self Care are so important to us in so many ways. It is not selfish to love yourself, take care of yourself and make your happiness a priority. It is necessary. How are you going to give some self-love and self-care to yourself this month?

EDITORIAL BERNADINE OTTO Editor-In-Chief

SUBSCRIPTIONS SUBSCRIBE ONLINE https://www.liveloveandeatmagazine.co m/order-your-copy

In this issue, we have amazing articles on how you can celebrate February if it is your health, fitness, or goals we have you covered.

Be sure to check out our Recipe section for healthy valentine's recipes. Meet our Spotlight for the February issue, Brooke Simonson and read all about the wonderful work she is doing in the world.

Be sure to look out for our Podcast, The Live Love and Eat Show.

We have amazing speakers Kick back, relax and soak up some quality time with Live Love and Eat

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 Mark Semple Contributor Judy Brown

Bernadine Otto

Mark Semple

Judy Brown

Victoria Kleinsman

Lori Booty

Kim Klein

Sharon Clare

Sherry Parks

Tracy Markley

Skylar Snow Poetry

Contributor Victoria Kleinsman Contributor Lori Booty Contributor Kim Klein Contributor Sharon Clare Contributor Sherry Parks Contributor Linda Watson Contributor Tracy Markley Contributor Skylar Sow Poetry Linda Watson

Brooke Simonson

Spotlight Brooke Simonson Recipes Bernadine Otto

4497 WYNDTREE DRIVE, WEST CHESTER, OHIO, 45069 513 2758081 BERNADINE@LIVELOVEANDEATMAGAZINE.COM WWW.LIVELOVEANDEATMAGAZINE.COM

Copyright © 2022 Bernadine Otto. All rights reserved.

Published by Live Love and Eat

FEBRUARY VALENTINE'S DAY Valentine's Day is a celebration of love and friendship.

Valentine's Day is on the 14th of February.

GROUNDHOG DAY Groundhog day marks the midway point between the winter solstice and the vernal equinox. The tradition goes that this day is used to help determine how many weeks of winter might be left.

SUPER BOWL The Superbowl lists the season final championship game of the National Football League (NFL) in the United States of America. The Superbowl is on the 13th of February.

Ways to celebrate Valentine's Day

Take the time to dress up even if you are spending the holiday alone Put Up Valentine’s Day Tree Have a Valentine’s Day Bonfire Practise Self-Care and Self Love

Treat yourself to a spa or a long bubble bath.

Make a homemade card for someone or you're loved one Watch a romantic movie with your loved ones

BROOKE SIMONSON Certified Nutrition Coach and founder of The Health Investment ''I’ve always wanted to positively impact others’ lives, which is part of the reason I started my professional life as a teacher. Now, I’m still teaching, just in a different capacity.

I’m teaching people how to get sustainable results so that they can live their BEST lives as their trimmest, healthiest, happiest, most energized, most confident selves— and I can’t think of anything more rewarding than that''!

Brooke lives in Oakland, California, and is married.

You can learn more about Brooke here: E-mail: brooke@thehealthinvestment.com Website: thehealthinvestment.com Instagram: instagram.com/thehealthinvestment How did you get started in your career? In What Year?

I’ll try to keep this as brief as possible since the path to where I am today is a windy one! I was born and raised in Mesa, Arizona, by a teacher mom and business-owning dad, so I was very familiar with those two career paths. Deciding to pursue the “teacher track,” I majored in Education and, after college, embarked on a 12-year career teaching middle and high school English.

After college—and throughout my 20’s—a lot of *stuff* happened to me physically. I never gained the “Freshman 15” in college, but I did gain about 20 pounds after college. I also felt bloated, tired, hungry (more like hangry!), and just overall gross most of the time. Like a lot of people, I tried everything to look & feel better—working out a ton, counting calories, juice “cleansing,” eating “clean”—but NOTHING provided the long-term results I craved. Feeling defeated, I chalked up my symptoms to genetics, aging, and a slowing metabolism and settled for my subpar status quo… until I didn’t! In my late 20’s, I decided to give it another go, only this time—instead of trying a bunch of diets, supplements, and “detoxes”—I was determined to master the *skill* of weight loss/maintenance through education. I spiraled down a rabbit hole of podcasts, scholarly articles, books, and coursework through the Institute of Transformational Nutrition (where I became certified as a Nutrition Coach) and, after years of research, I finally figured it out!

I finally figured out how to drop the 20 pounds I’d gained after college (and keep ‘em off!); feel completely in control around ALL foods; enjoy my favorite meals + snacks + cocktails without feeling guilty or gaining weight; have high energy from sunrise to sunset; and show up as the trimmest, happiest, healthiest, most confident version of myself!

As my passion for health grew, my desire to teach English dissipated. When my husband and I moved across the country, that was the fresh start I needed to leave my teaching career and try my hand at the other profession I’d watched growing up: owning a business! The Health Investment was born in the summer of 2019; since then, I’ve helped dozens of clients master the *skill* of weight loss/maintenance so they can lose 5-50 pounds permanently!

Ultimately, my goal through everything I do is to spread the word that it’s not helpful to focus on things you can’t control, like genetics and aging. There’s SO much you can control to look & feel better now than you did 10 years ago—and you don’t have to go to any extremes (like cutting out ALL carbs or sugar)! It’s 110% possible to show up as your trimmest, healthiest, most energized, most confident self while enjoying ALL foods…and life!

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

I host a podcast called “The Health Investment” where I interview experts and share research-backed tips, re: nutrition, weight loss/maintenance, sleep, stress management, mindset, and more.

At this point, I’ve released over 100 episodes, which means I’ve had the privilege of interviewing 100+ brilliant minds. That has been incredibly inspiring! I’ve learned a TON from the experts I’ve interviewed and often say that hosting the podcast is like getting a second college education!!

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

Owning a business isn’t for the faint of heart, but it’s the most gratifying thing I’ve ever done. It can be easy to get bogged down in the minutia, which can lead you to feel overwhelmed and stop taking action. But, as with anything in life, you must take consistent action to see results. I’ve found it very helpful to “batch” my days, meaning I set aside certain days for certain tasks. For example, I devote Mondays to podcast outreach and follow-up, Tuesdays and Thursdays to podcast interviews and coaching calls, Fridays to content creation, and Wednesdays to any type of special or unique project I’m working on (like this magazine article!). Knowing the skeletal outline of each week makes it easier for me to plug in specific tasks to specific days, and I always wake up having some idea of what to expect. Sure, every day is still very different, but it’s nice to have some structure in place.

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

As we all know, people can be pretty brutal on social media! Since I help people with weight loss/maintenance, I get push back for that—not a ton, but enough—from members of the “body positivity” and “intuitive eating” communities. Unfortunately, comments are usually hateful and accusatory, not constructive. Negative feedback used to really catch me off guard and make me upset, especially since I’ve never said that everyone must have a weight loss goal, I’ve never shamed a person for being overweight, and I’m 100% on board with a lot of intuitive eating principles. I’ve realized that the criticizers often come from a place of misunderstanding. They don’t take the time to understand my programs or philosophy and instead place immediate judgment. Again, this used to be a real challenge for me because I care a lot about my coaching practice and clients, pouring my heart and soul into them every day. But I now understand that there will always be people who don’t agree with what you’re doing…and that’s okay! This realization has been a powerful one for me and has caused me to speak more openly about what I do, without apologies. The more I put myself out there, the more likely I am to connect with someone who’s been struggling to sustain results from strict diets, juice cleanses, and detoxes—and the more connections I make, the more impact I can have! I refuse to let trolls and haters get in the way of my mission.

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

First, understand that “living healthy” isn’t a one-, two-, or three-month commitment. Diets, detoxes, and cleanses make it seem like you can do something for a few months, and *POOF*...you’ll have results that last!

It’s not like that. If you want to look & feel your best forever, you’re going to have to take action forever.

You’re never going to hit a point when you’ve “made it” and you can just coast. Sure, different habits will become easier to do and more effortless over time, but there will never be a time when you own your health.

You always have to pay your “health rent” daily! (I stole that idea from Dr. Ted Naiman in episode #92 of The Health Investment Podcast. So brilliant, right?!) My second tip builds off the first: Since the habits you implement will need to last a lifetime, you must be sure to do things that work for your unique likes, dislikes, time constraints, budget, and culture. A lot of people make the mistake of eating and doing things their friends, family, and coworkers are doing, but other people aren’t you! Possibly, you’ve “failed” at diets and programs in the past because they’ve been cookie-cutter, one-size-fits-all plans that haven’t worked for your unique lifestyle. So really, diets have failed you, not the other way around! The sooner you start creating onesize-fits-ONE routines that work for you, the sooner you’ll see awesome results. Finally, be gentle with yourself. Another myth propagated by *diet culture* is that you have to be ALL IN to succeed. When you’re on a diet and “slip” by eating a piece of cake, you feel like you have to start all over back at square one.

Instead of thinking, you need to be perfect—because literally, no one is perfect!—aim to constantly be making progress. Think: “Progress, not perfection.” This mindset shift will change your life!

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

I’ve always wanted to positively impact others’ lives, which is part of the reason I started my professional life as a teacher. Now, I’m still teaching, just in a different capacity. I’m teaching people how to get sustainable results so that they can live their BEST lives as their trimmest, healthiest, happiest, most energized, most confident selves—and I can’t think of anything more rewarding than that! So, I guess I’d like to leave this life knowing I’ve helped others make the most of it.

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

After a long day hunched over my computer, I like to do yoga or strength training in my building’s rooftop garden; watch a fun, mindless show on TV; read a thriller; or whip up a quick, tasty meal. On weekends, my favorite thing to do is connect with friends at local restaurants and bars. During my time off, I love traveling to New York City (my favorite city in the world!), visiting friends in other US cities, and exploring other countries.

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

I’m a foodie! The reason I struggled with my weight and health for so long is that I was trying different approaches (like keto) that made me restrict my favorite things. I hated being the person who couldn’t share different appetizers or partake in a bottle of wine. Like I said, going to restaurants and bars with friends is one of my favorite things to do! Now, I’ve learned how to maintain my weight while enjoying ALL foods…and life! I don’t have any food allergies, so there are literally ZERO off-limits foods in my book. This “everything in moderation” approach is so liberating once you make it happen for yourself; even if you’ve struggled to feel completely in control around ALL foods in the past, I promise you it’s possible! Weight loss/maintenance is truly a *skill* that you can master once you get evidence-based guidance + support.

What is your favorite quote and why?

“Change requires change.” These three words are SO powerful, and I encourage clients to write them on a Post-It and read them frequently. I also say this phrase to myself almost daily! Often in life, we desire some type of transformation—in our jobs, relationships, or health—but we spend more time thinking/talking than doing. If you want results, you’ve got to put your money where your mouth is! The only way you’ll see change is if you take action. Right now, I’ve decided that I want to feel stronger and more toned, so when I start talking myself out of my afternoon strength or yoga session, I remind myself that “change requires change.”

I’m not going to get muscular sitting on the couch! Usually, that quote is the nudge I need to put my gym clothes on and get out the door!!

Why do people get stuck in the yo-yo dieting cycle?

I really think it comes down to education, or lack thereof. Most of us don’t learn the science behind different nutrition and lifestyle choices when we’re young, so once the weight starts to creep on in our 20’s, 30’s, and 40’s, we don’t know what to do about it. We think the solution must be the latest fad diet or meal replacement shake that everyone else is trying, but the reality is that most diets/apps/programs don’t pave the way to sustainable results.

Most people can only give up carbs or processed foods for so long before they go back to eating those things, which is why approaches like keto and “clean eating” often cause people to lose and regain the same 15 pounds over and over again. Yo-yo dieting is a vicious cycle that can be tough to break out of…that is, until you get evidence-based guidance and learn how to develop habits that work for your unique lifestyle.

What’s the biggest mistake you see people making when trying to lose weight?

There are a lot, but I’d say the biggest one is focusing too much on how you’re going to lose weight and not enough on how you’re going to maintain your new weight. The real question to ask—the one that counts!— isn’t, “How can I lose weight?” it’s, “How can I lose weight permanently in a way that won’t compromise my physical or mental wellbeing AND will allow me to live life to the fullest?” I know that’s a mouthful, but every piece of that question is very important. Anyone can lose weight by cutting out an entire macronutrient (like carbs) or eating ZERO processed food because, in those situations, you’re putting yourself in a (sometimes severe!) calorie deficit. Extreme approaches are often what people focus on for weight loss because they’re not thinking long-term. They’re thinking, “How can I lose weight as fast as possible?” But extreme approaches aren’t easy to sustain. That’s why most people end up losing and regaining the same 20 pounds, year after year. That yo-yo weight loss pattern not only messes with your metabolism, but it can also be detrimental to your mental health and/or negatively impact your relationship with food. Also, following a strict diet or exercise regimen isn’t necessarily fun, which means you’re not able to live your best life while going to extremes! That’s why every piece of that question I posed—“How can I lose weight permanently in a way that won’t compromise my physical or mental wellbeing AND will allow me to live life to the fullest?”—is super important.

WAYS ON HOW YOU CAN START LOVING YOURSELF A LITTLE BIT EACH DAY

BY BERNADINE OTTO ‘’When you love yourself, life loves you back’’- Unknown

I struggled with loving myself for years, when we are born, we are loved, people and our parents telling us how loved we are. As a little girl, you don't even think about loving yourself.

But as you grow older, you get lots of pressure, you meet people who make you feel not loved and it makes you miserable, or you go through some sort of trauma.

A few years ago, I was struggling to love myself, just looking at myself in the mirror was a task that I did not like doing. For many years I struggled to even say the words.

I would look at people and think do they love themselves? How do they get to that point in their lives?

So, I set on a mission. I started to reach out to women, by asking them why or not they love themselves. 80% of women told me that they hate the way they look, some told me how they hate their bodies, their hair, their eyes, and the list goes on. And that they are constantly on a diet.

Losing and picking it up again. 20% of women told me that they love everything about themselves. So why do some women love themselves and some do not. Is it really that simple? Today the media is the highest influencer on body image. Women compare themselves with other women and images on social media, in magazines, and online. Women with a negative body image find that it impacts their everyday lives. Many women avoid wearing a variety of clothing and use clothing to hide their bodies. For example, many women will wear big baggy sweatshirts or sweatpants to avoid showing their stomachs. Or wearing long pants to avoid showing their legs.

Most women also avoid activities to protect themselves from negative body image. Many of my clients have not gone to a swimming pool for a long time. I always tell my clients to face their fears and start loving their bodies while working towards the body they want and slowly embrace their bodies. Loving ourselves is so important.

If you hate your body and tell it constantly, then it will not want to work with you to lose weight.

Not to mention that you will be exhausted from this constant battle with yourself. Showing love and acceptance to your body has energizing effects.

It enables it to work with you to create a slimmer, happier you. Instead of saying, I don't respect or love my body, say this instead: ''I love and respect my body''! So many of us hide from us, and we do not know who we are.

It is not selfish to love ourselves, when we start loving ourselves, we will see amazing results in ourselves, our relationships, and with other people.

Loving yourself is necessary before you can authentically offer love to someone else.

Loving yourself and accepting yourself begins with never criticizing yourself for anything.

I call loving ourselves the miracle cure.

When we start loving ourselves magic starts to happen in our heart, body, and our soul. On this Valentine's day practice some self-love.

Here are a few ways on how you can start loving yourself a little bit each day.

Start to write 3 things down that you love about yourself.

Affirm that your body is perfect just the way it is.

Take sticky notes and write a positive affirmation on each one and paste it all over your house.

Think of your body as a tool. What 3 things does your body do for you each day?

Think back to a time when you loved and enjoyed your body. What feelings come up?

Show gratitude towards your body. Write down one thing that you are grateful for.

Look at yourself in the mirror and repeat this affirmation: I love myself, I love myself. Even if you don't think so, if you do this a few times it will get easier.

Remember loving our bodies/ourselves is not just a switch that you put on and off. Every small effort that you make every day will get you closer to loving your body.

Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner, Author of her upcoming book, Love yourself no matter what, 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 to make peace with food, cravings, and emotional eatingMy 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.facebook.com/groups/434065870614251

E C I T C A R P O T E S Y V A O W SELF-L

THE RELATIONSHIP TANGO — 7 WAYS TO KEEP IN STEP

BY KIM KLEIN

I’ve been a life coach for some time now and what I have found when working with clients is that for many of them the root cause of their health problems can directly be related to the state of their relationships. I am speaking here specifically of stressful, empty, volatile, or abusive relationships with our partners.

Relationships and human behavior fascinate me, and Lord knows I’ve had years of my own relationship ups and downs, disappointments, and failures to learn from. I think I’m getting closer, though far from perfect, to figuring out what is important and what isn’t when it comes to feeding, growing, and sustaining them.

Enter the Japanese philosophy of Wabi-Sabi. It’s all about acceptance. Accepting that all things are imperfect, impermanent, and incomplete — and finding beauty in that.

If we can apply this Wabi-Sabi way of thinking to our relationships and accept that they are imperfect, we can relax, loosen our grip, and allow more space and room to breathe. Because our partners are not perfect (and we must acknowledge that we aren’t either) we learn to make allowances, we learn to take ourselves a bit less seriously, and we learn to forgive.

If we remind ourselves that we are all impermanent we will be less likely to take the people in our life for granted because we know that nothing lasts forever. It may sound morbid, but when we stay aware that the people in our lives won’t always be around, we find more appreciation and gratitude for our partners. It’s also easier to let the little things go and not sweat the small stuff.

And by being incomplete, we accept that our partner or any one person cannot fill all our wants and needs, and we can’t fill all of theirs either. We release ourselves, and them, from that responsibility. That is a huge burden that we take off their shoulders and ours.

Relationships are one of those things that we are expected to know how to navigate. But many of us learned what to expect from the fairytales we were told, the rom coms we watched, and unfortunately for many, from bad examples from parents and family members.

In high school in the early 70’s we had

When we’re young we’re told that we

Home Economics class. The girls were

will grow up, fall in love and live happily

taught the standard life skills for being

ever after. All the emphasis and

a homemaker, like ironing and sewing,

dreams are put on the wedding, the

while the boys learned to build things,

white dress, the ring, the venue, the

like birdhouses and benches.

flowers, the enormous amount of money it’s going to cost someone, but

But what we didn’t learn was how to

not much focus is put on the marriage

live with the people we were

itself. There has just been the

homemaking for — or building lives

assumption that it will all fall into place,

with.

that it will all be perfect, that love will conquer all. Well, we all know that that is the fairy tale right there.

Love can fade, it can disappear, it can take the wheel of fortune spin and land on that fine line between love and hate if it’s not tended to, worked at, and lovingly maintained.

Of course, the first few years can be rough in a new relationship — but you’d figure that after years of marriage you would know each other, settle in, accept each other, and live in harmony. But that’s not true. I see long-term marriages that are mired in anger, resentment, misunderstandings, and still hoping after all these years that someone will change! And that someone is our partner.

Spoiler alert: They don’t — and they won’t. So, let’s try this instead: Get rid of the Expectations.

Expecting your spouse to be your better half. Not romantic and definitely not healthy. If someone is your better half, then what you are saying is that you are not whole — you are second best. We have had this belief that we’re not enough as is — that a large part is missing and that we need to find a partner to complete us. And of course, they do add to our lives — tremendously — but if we are without a partner our life does not end, it goes on and can be just as whole, fulfilling, and joyous.

Try Loving Yourself The most successful relationships happen when you have a successful relationship with yourself. You’ve heard it before.

You can’t love anyone else unless you love yourself. And loving yourself is nothing more than honoring, respecting, and valuing who you are and what you stand for. If you don’t love yourself, you will settle. And settling is not a good option and will always lead to frustration, disappointment, and regret.

No ONE can fill all your needs Don’t forget to fill your life with other relationships as well — don’t neglect friends and family — they will be there when you need them. And, we find in life, that we always need them.

What’s Love got to do with it? True love is like a lotus flower; it survives and blooms in the muck. That is when true love proves itself. When the chips are down when we are faced with huge challenges, (I’m talking things like losing a loved one, a home, our health) Love stands by us. Supports us.

Doesn’t give up on us. It’s easy to love when things are great, but love, real love shines brightest in the darkest hours. If you experience this kind of love, devotion, and support, cherish it, respect it, and don’t let that light go out.

Learn to listen to really hear what the other is saying and quit busying your mind with your response or witty comeback.

We have not been taught how to communicate. Whether we want to believe it or not the two sexes speak in slightly different languages — a lot can get lost in translation. Keep your own ego in check. I read a great book years ago, and I’m sure there are many more great ones out there, but I remember this one really making an impression on me — You Just Don’t Understand by Deborah Tannen — well worth the read.

Don’t expect your partner to fix you, or the other way around.

Your partner is not responsible for your emotional wellbeing, and you are not responsible for your partner. Nobody can fix your emotional issues but you. Know the difference between being supportive and being co-dependent.

You Be You and let Them be Them You are partners, not identical twins. Equality is great in the workplace, in human rights, and that type of thing. But we are different, and we should be different. We have different ways of doing things, different styles, and different viewpoints. Respect each other’s differences. The yin and the yang — the dark the light, the soft the hard, it is what brings about balance. Relationships are a beautiful dance, requiring both patience and practice.

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

How to focus on health without dieting

BY

VICTORIA

KLEINSMAN

I get it. Over the festive period – which starts as early as the beginning of December for most – we can enter into January feeling full, bloated, and “ugh” – is that a feeling?!

Firstly, it’s worth taking a look as to WHY most of us feel full, bloated, and “ugh”…

If you’re reading this right now, it’s most likely you’re either stuck in the diet binge cycle or have previously been for however long. When we “allow” ourselves to eat “whatever we want” during the festive period, we go into “must eat it all now because I’m not allowed to eat it after Christmas” mode.

Therefore we ignore our bodies' hunger and fullness signals and almost force feed ourselves Quality Streets and Christmas cake until 1st January.

I don’t know about you but that doesn’t FEEL great. That was my experience for about 20 years and instead of being present with loved ones, I’d spend most of the precious time feeling shit about myself and my body, all because of what I was cramming into my mouth without even giving myself a chance to actually enjoy it.

I don’t know about you but that doesn’t FEEL great. That was my experience for about 20 years and instead of being present with loved ones, I’d spend most of the precious time feeling shit about myself and my body, all because of what I was cramming into my mouth without even giving myself a chance to actually enjoy it.

The last 3 years have been very different for me. I’ve not only given and received presents at Christmas, but I’ve also been present with loved ones and greatly enjoyed the time spent together. I’ve eaten the delicious festive foods when I’ve really wanted them and took the time to enjoy them. I’ve welcomed January with open arms without feeling “ugh” in my body nor feeling the need to diet.

In this article, I’m going to share with you how to focus on health and wellbeing without dieting. Let’s dive in!

Practice learning the language of your body If you’ve been disconnected from your body for a long time, it might feel very alien to you to try to connect back with her. See it as learning a new language. If you have never spoken or understood Fench and you started to learn it, you’d find it challenging at first but over time you’d understand more and get better at speaking it.

Before you became fluent in speaking, you’d first understand what others were saying.

You only need to understand what your body is communicating to you, you don’t have to learn how to speak “body”! Also, because you were born already understanding the language of your body, it’s more like remembering, not learning.

So what is your body communicating to you?

Notice what it feels like when you’re hungry. Notice what it feels like when you’re satisfied or full. Notice what it feels like when you’re hot or cold or tired. Start noticing more. Be an observer of what your body is telling you. Then when you get better at understanding what your body is communicating to you, you can then start to take action to honor her needs.

See it as an experiment, a curiosity of self that you cannot get right or wrong. Because you can’t. Build a relationship with your body.

What does a loving relationship with a partner look like to you? Put all of those qualities into your relationship with your body.

Self-care over self-control There’s a huge difference! Your reason and energy behind what you do is KEY to long-lasting progress and enjoyment.

Are you eating the salad because you know you’ll feel great physically afterward? Or are you eating it because you think you “should”?

Are you running because it refreshes you, gives you headspace, and makes you feel alive? Or are you running to earn your food or to burn off food?

Are you swapping your mid-afternoon snack from chocolate to fruit because you want to add nourishment? Or are you swapping it because you think need to stop eating as much chocolate?

3 questions to ask yourself 1. Why? 2. Is it pleasurable?

3. Is it flexible?

Add in healthful foods ADDING IN not taking away is the KEY to building healthful behaviors. When we add in fruit and veggies instead of taking away processed foods we are acting from an abundant allowing mindset. You can eat as many processed foods as you like alongside your added nourishment. What you’ll find is that because you’re getting the nourishment you need and you’re filling up on added fruits and veggies, you’ll naturally eat less processed foods because your body won’t simply want it.

Using willpower to fight cravings is useless. When you remove the craving, it’s easy. If you’re truly feeding yourself filling hearty satisfying meals 3 times a day with added fruits and veggies and you’re still craving certain foods, EAT THEM and ENJOY THEM to the max!

Trust your body, she’s got you!

Choose pleasure and nourishment My philosophy when choosing what to eat is always to ask myself “Is this nourishing for my body AND pleasurable to eat?”

If we only choose nourishment and eat things that don’t taste nice, we’ll only be doing that for a short while.

And we will almost always rebel and find ourselves eating the complete opposite… processed foods in copious amounts…

If we only choose pleasure, we won’t feel great physically or mentally as we won’t be providing our bodies with the macro and micronutrients it needs in order to thrive.

So combine the two, forget about calories, tune into your body's hunger and fullness signals, choose nourishment and pleasure and you’ll be feeling great physically, mentally and your body will be the happiest healthiest size for you!

Move your body This can anything from dancing to Crossfit. The most important thing is to do what feels good for you and your body. If you enjoy moving your body, you’ll continue to do so over time.

Experiment with what feels good for you. It’s beneficial to your health if you incorporate cardio and strength into your weekly routine but you don’t have to.

Cardio is where you get your heart rate up and get out of breath. This conditions your heart so it is stronger. A great way to measure this is by monitoring your resting heart rate. The lower your resting heart rate, the stronger and healthier your heart.

Strength training is beneficial for joints and bone strength alongside muscle strength. There are many benefits to strength training as well as cardio.

If you don’t like to do the standard cardio – try something like Zumba, dancing, or roller skating.

If you don’t like to do the standard strength training – try something like pilates, indoor rock climbing, gymnastics, or swimming.

Get enough sleep Experiment with serving sizes When experimenting with your servings sizes, you need to be extra diligent to ensure that your mindset is in the right place. As I’ve said many times before; “Dieting is not an action, it’s a state of mind” So having an ALLOWING, ABUNDANT, NON RESTRICTIVE mindset is KEY. When you’ve reminded yourself that you’re a grown-ass woman so you can eat whatever the heck it is you want, you can then start to experiment with the following: Buying standard small-size chocolate bars instead of the family-size ones.

Portioning out less on your plate than you usually would and eating it mindfully.

Sharing a starter main and dessert when at a restaurant.

Portioning out some in a bowl or on a plate and putting the packet away whilst you enjoy it mindfully.

This one is by far overlooked. Sleep is SO important to our overall health and wellbeing.

If you don’t feel like you’re getting enough zzz’s, go to bed half an hour earlier and gradually increase that until you find a good rhythm for yourself.

Self-discipline will need to be practiced here as I know how easy it is to “just watch one more episode” on Netflix. Decide before you settle down for the night, what time you’re going to bed, and stick to it. Put practices in place to help you to help yourself such as setting an alarm on your phone to remind you to go to bed but putting your phone out of reach so you have to physically get up to turn it off (no cheating and asking Siri!)

Take your make-up off and cleanse your face BEFORE you settle down for the evening so when the time comes to go to bed, you’ll have less to do beforehand.

Prepare yourself for the best quality sleep possible by not looking at your phone an hour before bed (yes, I mean it!) and wearing blue light blocker glasses an hour before bed when watching TV. Bonus points for reading half an hour before bed.

Stress reduction Emotional stress is a major contributing factor to the six leading causes of death in the western world.

How stressed are you in general on a scale of 0-10 with 10 being zen AF and 0 being stressed AF? Grab your journal and answer the following questions: What in your life is causing you to feel stressed?

Can this be removed from your life? If so, do what you need to do to remove it.

If not, can you look at it in a different way than lessens the stress?

A great book I recommend for helping you with this is Fuck it therapy by John Parkin.

Stress eating – although an attempt at self-soothing – is actually not that effective.

When we’re stressed our pleasure center is shut down, therefore the pleasure we are seeking from eating isn’t going to be experienced. So we eat more and more in an attempt to get what we need out of the food but we never truly feel satisfied. Often, the feeling of overwhelming fullness can distract us from the feeling of stress and so the cycle continues.

“The stress of eating the cake is more damaging to you than the sugar ever will be” So mentally allow yourself to eat the things you perceive as “bad”. Practice RELAXING around food using your mind to help you by repeating affirmations such as: “I choose allowance over control” “I’m allowed to enjoy food” “The more I allow this food, the less control it will have over me” Relaxation is the gateway to pleasure. When we are relaxed, we are open and available for pleasure.

So, do less of the things that you find stressful, look at things differently and add more things into your life that bring you joy and relaxation.

Celebrate your body Even if you’re not in love with the way your body looks, you can still celebrate your body… yes, really!

What if we stopped seeing our bodies as objects to look at and criticize or admire and instead celebrated and appreciated what our bodies enable us to do?!

You don’t have to wait for society to do this (they never will because then the diet and beauty industries would lose copious amounts of profit) you can do this for yourself NOW! And then your children will also do this and your children’s children and so on… and that’s how we change the world by friends! It all starts with YOU.

It can be extremely difficult to stop seeing your body as something to LOOK at instead of something to BE IN but it is totally possible. A great book to help you with this is More than a body by Lindsey and Lexie Kite. And so course, by working with me.

Grab your journal and answer these prompts: What does my body enable me to DO every day? (eg – walk, hug, eat, etc) What does my body do for me that I don’t even have to think about? (eg – breathing, digesting food, etc) If I didn’t have an able body I wouldn’t be able to … (walk, run, see, hear, etc) I’m grateful for my body because…

It’s not the end of the world if I don’t love the way my body looks because…

Parts of my body that make me, me are…

Self-compassion This is a gentle reminder that you’re only human! If you promised yourself you’d make more of an effort to eat more fruit and veggies but some days you just didn’t follow through, don’t beat yourself up.

Offer yourself kindness and compassion and ask yourself why you think that is. Come up with a plan of action on how you’re going to implement your goals going forward with the new knowledge you have from the answer to your why question.

Self-compassion isn’t a free pass to do F*ck all, it’s actually a more beneficial way of doing what you say you want to do.

No change ever comes from shame.

You’re worthy of kindness, from yourself and others.

If this resonated with you and you’d like support and accountability to strive toward your health goals without dieting, reach out to me.

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/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

Small Steps Actually Do Create Big Results (and Lead to Lasting Changes!)

By Sherry Parks

Toward the end of 2021, I read the book “What if This is the Fun Part?” by Carolyn Freyer-Jones and Michelle Bauman. The whole book is full of beautiful nuggets of wisdom, but one paragraph struck me deeply.

Michelle wrote “The hum of the every day is a powerful lullaby. If I’m not paying attention, my eyelids start to get heavy and the comfort of going through the motions is as seductive as an old pair of sweatpants.”

Wow. Just wow. I could see my own life so clearly in these words – “the comfort of going through the motions is . . . seductive”.

Yes, yes, it is, and I could totally see how I’ve fallen prey to that everyday hum. After all, I do like my comfy clothes and my comfy routine, and my comfy actions. So, so much. And of course, I know that is totally human.

But I also know that if I want to reach my dream life, it is going to require a heck of a lot more than my comfy routines. Don’t get me wrong, I am living my dream right now. I love my life. But I do want more. And that is totally okay. It doesn’t mean I’m not grateful. It only means that my heart sees more for my life.

I don’t set New Year’s resolutions, but I do sometimes pick a word I want to embody for the new year. I decided that I wanted to pick a word that allowed me to listen less to the hum of every day and listen more to my dreams.

I was struggling to pick a word and came across a memory post from my cousin who had picked the word “intention” as her word a few years ago. She shared a funny story about her son and his thoughts on her word pick.

As I read the memory and giggled it occurred to me that the word intention really embodies what is needed to get me out of my comfort zone. So, I decided that my word for 2022 would be intention.

To me, that simply means that I’m going to keep my focus on being aware and purposeful in my daily actions.

I want to embody intention in all aspects of my life, but at the top of the list is my business. To continue my momentum and growth, I see the need for more intentional action. Things like connecting with more people, serving first, and showing up consistently. One of these is really uncomfortable for me.

I started exploring ways to be more intentional. I won’t go into all of them, but one that occurred to me was my sleep habits. I don’t identify as a morning person. I never have and frankly, I’m okay with that identity. I don’t plan to change it at all.

I truly believe that anyone can be successful whether they get up every morning at 5 am or not.

I haven’t set an alarm clock since I left my 9 – 5 six years ago. Literally, I simply allow myself to wake up when I wake up. For the most part, that is between 7 – 8 a.m.Sometimes a little later.

The trouble with this is that there is a lot of room here for comfort to envelope me and the hum to get loud and drown out my desires for change. So, I decided that I would change up my nighttime/morning time routine with some intention. Instead of just going to bed willy nilly - normally that is 11 p.m., but sometimes later if I’m reading a good book or watching an interesting show – I’d go to be bed 30-60 minutes earlier (i.e., 10 or 10:30 p.m.).

Well, let me tell you, that hasn’t gone to plan. At all.

Over the first few weeks of the new year, I might have gone to bed earlier two nights. And for sure I haven’t found myself getting up earlier, setting an alarm clock, or anything that gets me out of that comfy routine. Even on the days when I went to bed earlier.

This is why I don’t set resolutions. They just feel like too much pressure. A lot of resistance comes up and I don’t do them. And somehow, I’ve found myself falling into that same pattern with this. Ugh. Being human is sometimes hard!

On the other hand, I have found that I am living more with intention overall. I’ve taken some actions in my business that I have been resisting and I’ve gotten back on track with my morning routine. That means writing time and reading time each morning. Writing because it helps me process and feeds my creativity and the reading because it is my happy place.

There is room for more change and intention. Of course. But somehow by simply choosing the word, I’ve created space for more intention. I’ve been able to take some baby steps toward letting go of my comfy routines and living my life with more awareness.

Maybe that is what is required. Maybe instead of setting myself up to fail by dictating bedtimes and alarm clocks, I simply put my focus on the word itself and let my mind do the rest. After all, they all say…. “What you focus on expands.”

So, now for this next bit, I’m simply going to do that. Here are a few things I’m doing: I wrote Intention on my bathroom mirror – this way I see it every time I go in there.

I put a sticky note reminder on my computer that says, “what action will get me closer to my goals”? – this way I am more aware of how what I do affects my outcomes.

I’m getting uncomfortable more often – asking for help, sitting in a different chair, reaching out to someone new.

My history shows me that these smaller actions are going to be far more effective than me forcing myself into a set bedtime and waking to an alarm clock again. And my guess is that the smaller actions will lead to a more natural shift in my comfort levels, and I might just find myself going to bed and waking earlier.

But guess what, if they don’t, that’s okay too. Because small steps lead to big results and I’m already seeing them. I’ve made more connections in my business in the last week than I did in the entire month of December. And I’ve also asked for help from my business coaches more too.

How about you? Are you letting the hum of the everyday silence your dreams and goals for 2022? Why not test out taking some smaller actions? If you do, I’d love to hear about it!

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 ( https://livesinbalance.lpages.co/5-steps-to-a-better-money-story/) or join her women-only Facebook group More Than Enough Money Sisterhood.

THE GIFT OF FEBRUARY…..

BY JUDY BROWN

The cold winter month of February offers special opportunities. It is the season of rest and reflection, so important to our emotional health and well-being.

When else are we prompted by nature to stop and go within?

February is the last chance for a winter rest and reset before the welcome burst of spring.

We are tired from the holidays and busyness of the previous year. Just as we sleep at night after a full day, we can also rest, recuperate, and change our habits during the slower-paced winter months. Quieting our minds, gathering our thoughts, and gaining clarity might be easier if we slow down.

This to me, is the gift of February.

As we hibernate this month, maybe we can indulge ourselves in books, projects, journalling, outdoor hikes, planning for the year ahead, cooking new recipes, writing cards to friends, finishing an art project, taking up a new hobby, meditating, and doing yoga, trying new herbal teas, or merely sitting in silence.

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/

In February…

I feel the starkness of the wild winter winds I feel the bare tree limbs pausing I feel the quiet enfold me I feel the urgency of the sun to warm me I hear the tune of a winter lullaby I hear the joy of a chickadee in the morning I hear the quiet snow falling I hear my heart whispering I see through the echo of stillness I see my path in the winter grey I see fresh new ideas budding I see that the sun always rises Wishing you winter sunshine and the gift of February!

HEALTHY SUSTAINABLE DIETS

By Sharon Clare

How can we all eat a diet that is healthy, affordable, and accessible for everyone, and also has a lower impact on the environment?

How can we produce more food to feed a growing population at the same time as using fewer resources, such as land and water, and energy? These are some of the issues outlined below and some tips on how we can make more sustainable food and drink choices.

The balance of foods that we consume is not only important for our own health but also the health of our planet. At present, one in five deaths worldwide is linked to consuming a poor quality diet. Global food production also has a big impact on the environment. At the same time, we have a rising global population, which is expected to reach almost 10 billion people by 2050. This will mean demand for food around the world will increase by 50%. This higher demand for food will place extra pressure on current global food systems, which are already being affected by climate change.

Finding solutions to address these changes is one of the biggest challenges facing us in the 21st century. Globally, to improve our health and reduce the effects of our current food systems on the environment, we need to change the ways we produce food and also how we consume it. This will help ensure a future where there is enough safe and nutritious food for everyone, produced in a sustainable way that protects our planet while improving human health.

Body Coach Fitness conducted a review of recent research literature to identify the main principles of a healthier and more sustainable diet, acknowledging this is a rapidly evolving area and that not all production systems are equal. For example, the carbon footprint of UK beef is about half the global average figure.

According to the Food and Agriculture Organisation (FAO) of the United Nations, around a third of the food that we produce globally is either lost in the supply chain or wasted by consumers. It has been estimated that food losses and waste contribute as much as 10% of all GHGE globally, but in the UK less than a third of people make a clear link between wasting food and climate change. Wasting less food at home, for example by checking date labels, storing food correctly, or finding creative ways to use leftover food, can all help the environment and save money at the same time – an obvious ‘win-win’.

Fish is a good source of protein, vitamins and minerals, and oily fish such as salmon, sardines and mackerel also contain omega-3 fats that are beneficial for heart health. Government advice in the UK is to eat at least two portions (140 g each) of fish per week, one of which should be an oily fish.

Currently, one third of global fish stocks are overfished, so choose products labelled as sustainably sourced (e.g. the blue Marine Stewardship Council (MSC) label) and check the Marine Conservation Society’s Good Fish Guide for more sustainable options.

Animal foods provide high-quality protein and essential vitamins and minerals, such as calcium, iron, zinc, iodine, and vitamin B12 often in a form that is easier to absorb and use. Evidence suggests that it is not necessary to cut out meat or other animal source foods from our diet to be more sustainable.

But, we should also aim to expand our choice of proteincontaining foods to include more plant-derived sources, such as beans and other pulses, nuts, seeds, and plant-based meat alternatives, for example, those based on pulses such as soya or on mycoprotein, provided they are not high in saturated fat or salt.

Traffic light labels on the front of packs are a handy way to check the saturated fat, salt, and sugar content – go for more greens and ambers and fewer reds. Ready-prepared ‘plant-based’ foods have attracted a ‘health halo’ that is not always deserved. Some plant-based alternatives may not contain important vitamins and minerals found in animal-based equivalent products (such as the calcium and iodine provided by cow’s milk), so also check the label to see if the alternatives have been fortified.

Fruit and vegetables are a good source of important vitamins, minerals, and fiber.

Eating at least five portions (80g each) every day of a variety of fruit and vegetables can help to reduce the risk of heart disease, stroke, and some types of cancer later in life. Fruit and vegetables also tend to have a lower environmental impact in terms of greenhouse gas emissions (GHGE) and land use than some other types of food.

As well as being less healthy choices, foods such as cakes, biscuits, pies, and pastries also contribute to GHGE associated with our diets, and other impacts on the environment such as water use. Limiting these foods in line with healthy eating guidance can reduce the environmental footprint of diets, especially if such foods are typically consumed in large amounts.

This article is just an outline of how to eat healthily and sustainably please contact Body Coach Fitness at the contact details below and see further healthy sustainable environmental lifestyle programs at our business website addresses

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 www.bodycoachfitnesseducation.com www.businessvault.net 07875086760

FAREWELL TO MERCURY RETROGRADE AND HELLO TO PISCES SEASON

BY LINDA WATSON

With the first month of the New Year behind us, I hope most of you were able to take advantage of some of the positive planetary transits that were set in place for us. On February 1st, the New Moon in Aquarius presents another opportunity to plant the seeds for unique and innovative ideas and to emotionally break from the status quo. This New Moon offers the possibility of a new view of how we see the world and our place in it. This is the time to embrace your individuality and include thoughts on how you can help to benefit humanity.

On February 3rd, good news! Mercury leaves its retrograde position and stations direct in the sign of Capricorn. You will need a couple of weeks to get your “sea-legs” back, but once you do, you will hopefully be able to move forward with more knowledge and clarity regarding any issues you had revisited during the retrograde period. The beauty of having Mercury in Capricorn is that our mind and communication processes are more practical, grounded, and focused on success. It provides us with the ability to concentrate and organize our plans and visions for the future without being sidetracked by other drama.

Valentine’s Day brings thoughts of love and romance, but this year it may bring more questions about your love life than stability. Mercury moves out of “steady-eddy” Capricorn and into Aquarius on the 14th. Aquarius has more detached energy surrounding it and is extremely freedom-loving and unconventional. Love may be the last thing on the mind, and many in a relationship may start to question if their emotional needs are truly being met.

At the same time, the Moon has moved into warm-hearted Leo, so take advantage of the emotional need here for creativity, passion, and playfulness, as well as the desire for more affection and attention.

Armed with this knowledge, try something different this Valentine’s Day and think outside the box. Bring on the unexpected. Plan a surprise for your partner by renting a private Air BnB in the mountains and have some outdoor adventures like hiking scenic trails or maybe doing some skiing, followed by relaxing in front of a cozy fire. You could also stay close to home and reserve a spot at your local wine and design spot creating art and sipping bubbly. Or hang out at home, hold hands, and share some deep intellectual discussions about life and love that go late into the night.

On February 16th, the Leo Full Moon is shining bright. Leo brings passion, creativity, and enthusiasm to the Full Moon. The energy is much more outgoing, and you will likely want to share your thoughts and knowledge in a big way. This lunar phase is when we act on the ideas and intentions we have been planning since the New Moon phase. During the Full Moon, all information we have been seeking is now well-lighted and fully developed. Those things that were hidden and dark during the New Moon, now become completely visible. This is the high point and climax of the lunar cycle. The building portion of your vision ought to be accomplished, and you should have all the information available to move forward with the realization and fulfillment of your efforts.

Following on the heels of the Full Moon, comes the transit of Jupiter sextile Uranus, happening on February 17th. A sextile is an aspect or connection between 2 planets that are beneficial in generating opportunity and positive energy.

However, this is an opportunity that must be activated. It doesn’t just happen. For you to benefit from the good luck and fortune, you must be willing to invest some effort if you want to reap the rewards.

With this transit, your life opens to new possibilities making you more receptive to new ideas. It is a time when you are definitely ready to break from routine and try something different. Don’t be surprised if an opportunity becomes available that you must act on quickly. Just make sure it is something you really want and not just because you can.

Some very positive changes can happen in your life during this transit that can lead to greater knowledge and enhanced life experiences.

Pisces enters the scene on February 18th. Pisces season brings a spiritual and mystical energy. It can be a highly creative time for many of us, as well as a time of heightened intuition and a more compassionate and emotional nature. Not only does Pisces season mark the end of winter, but it is also the last sign of the entire zodiac year, bringing together all the wisdom of all the signs that came before. It prepares us for the spring equinox and a more energetic lifestyle as we anticipate the excitement of new beginnings. Take advantage of this season and create quiet time for yourself. Seek knowledge from within, focusing on your inner self. Carve out time during the day for meditation, daydreaming, and journaling your feelings. Listen to music that invokes memories of a younger you.

This month’s horoscope column is all about how Pisces Season will play out in your life and what you can do to make the most of this season to head into spring with renewed energy and sense of purpose.

*Want to go deeper and understand your purposes and opportunities? Visit www.soulguideastrology.com and schedule a one-on-one reading with Linda. When you sign up for her newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities.

Linda Watson is the owner and creator of Soul Guide Astrology. 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 We know you are high-energy, but this season is asking you to take a time-out and spend a minute (or two) getting to know yourself. You will need more time for introspection and a calm demeanor to process everything that is going on in your life.

Allow a clear picture to emerge of where and how you want to move forward once Aries season is upon you. You will need all your resources and transformed energy as a new cycle begins.

TAURUS – April 20 – May 20 You are known to be a solid and loyal friend or the glue within your social group or professional organizations. You may feel a stronger than usual desire to help your friends, which may create a situation that has you being taken advantage of. You could experience some confusion regarding the true motives of others. This is a time to set boundaries. Reflect on what meaningful connections represent to you and how you can act as a channel for helping others in a charitable or altruistic way without losing yourself.

GEMINI – May 21 – June 20 Your career and professional reputation are the focus during Pisces season. You will likely experience a more imaginative and creative outlook regarding your career during this time period. You may find yourself questioning your professional choices and find yourself relying on your problem-solving and communication skills for inspiration to further your career goals.

CANCER – JUNE 21 – JULY 22 Because you are also a water sign, this gives you an emotional, caring, and sensitive nature. However, because of your great emotional awareness, you have the tendency to withdraw into your shell when feeling hurt or threatened.

Pisces season will help you come out of your shell and seek new insights and perspectives by opening your mind to more idealistic viewpoints and inspirational beliefs. Explore and pursue something meaningful of an esoteric or spiritual nature or studying philosophies of the higher mind.

LEO – July 23 – August 22 Pisces season brings an emphasis to the area of intimacy, especially regarding your deepest and most personal connections. Your goal is to dive deep into your psychological recesses to gain insight and understanding of not only your own, but your partner’s motivations, concerning power, control, and intimate feelings. Allow yourself to open up and share those thoughts with that important person in your life. Trust your intuition.

VIRGO – August 23 – September 22 You are famous for your love of perfection, control, and stability. During this season, you are being encouraged to relax and become more vulnerable within your personal relationships or partnerships. If you allow and accept the emotional and sensitive energy of Pisces to come to the forefront, it will only strengthen your connection with your partner, and you will feel a greater degree of closeness and emotional intimacy.

LIBRA – September 23 – October 22 Libra is always looking for balance, partnership, and has an eagerness to please others. However, during this period of time, it is more important for you to focus on your own health and well-being. Use Pisces’ heightened intuition and sensitivity to discern if you are taking on others' energy or emotions that are not your own. Take some downtime for self-care and relaxation to re-charge your own energy system. Find a rhythm in your daily life, which includes your fitness routine, your spiritual practice, and nutritious meal planning that works for you.

SCORPIO – October 23 – November 21 You have a deep emotional, passionate, and intuitive nature.

This is the perfect opportunity to let it soar. Don’t hold back on what may be inspiring you during this season. Allow yourself to express your creativity and produce whatever it is that you are imagining. Whether it is through an artistic vision, new interests or hobbies, or developing a new romance, this is when you find a way to transform your emotions into something you’ve dreamed of. It can be a very inspiring time regarding the way you choose to develop your creative selfexpression.

SAGITTARIUS – November 22 – December 21 Normally the big, wide world is calling you, but during this month, home is where the heart is. Use this time to emotionally connect with family and enjoy quality time at home. Share your beliefs and ideals with your loved ones. Connect through reflecting on past family memories and create new ones together. Don’t be afraid to step back from the whirlwind of your life to enjoy the secure foundations of home. This connection will give you the tools you need as you prepare to step into the fiery energy of Aries next month.

CAPRICORN – December 22 – January 19 Your usual approach to life is to constantly be striving for something or getting caught up in the hectic activity of work.

During Pisces season, take more time to truly focus on how you are communicating with others. Reflect on the way you express yourself so that you are being understood in the way you intend. Try to relate to others in a more emotional way instead of purely intellectual, and you will find it will be of benefit in all your relationships.

AQUARIUS – January 20 – February 18 The lead-up to Pisces season had you receiving divine inspiration and planning how to create the life you want by focusing on your own identity and the energy around you.

During this time period, the emphasis will be on your resources and finances. Understanding your self-worth. Try to focus in on one major area to work on to increase your financial status for the purposes of security and personal comfort.

PISCES – February 19 – March 20 This is your season to shine! Be your most authentic self and inspire others with your creativity, sensitive and empathetic nature, and your amazing intuitive sense. This is all about understanding who you truly are and how you want the world to see you. This is your new beginning for the year. Whatever you want for yourself, this is the best time to go all out for it.

STAYING PHYSICAL AND MENTALLY HEALTHY AS THE PANDEMIC CONTINUES

BY TRACY MARKLEY

Adapting to the “New You” Two years ago, this month, I stopped seeing my clients in person for their private fitness sessions and group classes due to the Covid pandemic.

Thousands of fitness business owners and professionals have spent more time not seeing clients in person since February 2020 than they did seeing in person. We had to adjust, make changes, figure music licenses, verify online liability insurance, learn Zoom, and begin training our clients live via the internet. When we were first shut down in 2020 we all had to adapt quickly to transfer the in-person business to an online business.

Many of us who owned small studios have found since then that it’s more feasible to work via the internet and not pay the big rents and leases. Inperson conferences were either canceled or changed to online conferences. As some of the conferences began to gather in person again there have been struggles with attendee numbers due to some attendees liking it online better. Those who traveled from other states and countries now save thousands of dollars with no travel expenses. The fitness industry will forever be different than it was before the pandemic. We have all had to adjust to the continued changing of a new normal.

There are many dynamics around the fitness professionals with each of us still trying to see clients and make a living. Each professional, gym, studio, yoga, and Pilates studio had to make the best decisions that work for them personally and professionally each time the pandemic seems to be getting better and then each time it gets worse again.

There are still many gyms open through pandemics and are continuing to try to be safe for all involved.

There are also some that don’t want to follow masking and safety regulations, and this leaves some at risk to catch covid. This leaves many gym and fitness studio goers making personal changes so they can continue their exercise programs safely.

For those who want to still exercise and be in a gym, studio, or private training environment, it can still happen in your home. It is not quite the same, but if you want to stay at home during all ongoing pandemic changes to lower the risk of catching covid, there are many options.

Many professionals went online with Zoom sessions and classes. If you do not know Zoom or are not wanting to use it, I highly recommend learning it. It is easy and quick to learn. It is wonderful for fitness sessions. You get to see people and interact with people. You won’t feel alone as you exercise.

We need to continue connections with others. Texts and phone calls don’t meet our human needs for good mental health as much as people think it does. In Zoom you can see people. You can see their facial expressions and smiles. These are things we need as humans. It’s great for seeing friends, family, and learning.

I recently joined a 200 RYT certification program. I did not do it for business. I did it for me personally. I have experienced many losses throughout this pandemic time. I lost my stepfather to cancer. Then a few months later I lost my father and then I lost my dog. My dog was a therapy dog who loved to be with me and my clients at my fitness studios for over 12 years. I have experienced many changes.

I downsized my home and helped my mom downsize her home she shared with my stepfather. We both moved from Oregon back to California a few months ago.

I, like many, have been feeling like I’m not really connected within myself as I usually was mentally, emotionally, and spiritually. I was searching for something to help me reconnect to myself. After about a week of trying to find my path, my gut said to call this beautiful Yogi I know.

She rented my yoga studio years ago for one of her Yoga studios.

I also received my Reiki Master Certificate with her in 2011. She is the owner of Cloud Nine Yoga Schools.

She now lives in Hawaii. I enrolled in the program the week between Christmas and the new year. It has been fantastic for me. Part of the program that I love is that we meet once a week live for a mentoring session with her. There have been about 4-8 women in the sessions I have been in. We share, we learn, we laugh, we do yoga together, and have social interaction. I really needed all it is bringing to me. There is also a section in the course on how to work through grief and loss with yoga. I am definitely looking forward to learning and experiencing that part.

My life has drastically changed since the pandemic has begun, both personally and professionally.

I won’t be or feel within myself the person that I was two years ago. I am a new me. I am adjusting and learning what brings me my internal peace now. I’m finding what helps me feel balanced within myself again.

We all need this for mental health.

I train many stroke survivors. One important thing we discuss is that they won’t ever be who they were before their stroke. Their body, mind, and soul are continually adjusting to a new normal. They are not only in recovery physically but mentally, emotionally, and spiritually.

Understanding that the feeling of normal within themselves has drastically changed can be quite difficult. It takes time and patience.

This is common for many people with different medical conditions as well.

WITH THIS ONGOING PANDEMIC, MANY PEOPLE DON’T UNDERSTAND THAT THEY ARE GOING THROUGH THIS TYPE OF EXPERIENCE WITHIN THEMSELVES.

As we all have gone through many levels of changes, fears, worries, illnesses, losses, good things, confusing things, wonderful things, etc., many of us don’t feel like our normal selves since the pandemic. Billions of people worldwide have been forced to find their new normal and the sense of feeling safe within themselves again.

Enrolling in this yoga program was my first step to feeling whole again. It has helped me mentally, physically, emotionally, and spiritually. It also connected me to a new goal and keeps my mind distracted from the sadness and loss I deeply feel. It was a positive choice that integrated wellness into my whole life and surroundings.

I encourage you to check within yourself.

Are you feeling lost or not who you were before the pandemic? If so, know it is a common thing that millions of people are experiencing.

Check within to be sure you are not just waiting for the world to get better. No matter what is going on in the world our minds and souls need to learn, adapt, and have active goals. When we are learning things it also gives us something to look forward to. It brings changes and often opens new doors. It can bring new people and experiences into our lives.

Healthy for our mental health. When we feel well mentally it helps us to take care of ourselves better physically as well.

There are all sorts of online classes for fitness and for learning thousands of things. It can be something simple and quick or a long course. It can be fun too.

I read that as people are isolated to be sure that at least one meal a day you eat with someone else. This is good for mental health. Those who live alone do not get that opportunity. If possible, see if you can find a friend or group who would meet on Zoom and you all eat together, like you would at a restaurant. Making this happen daily can be a challenge, but maybe once a week or every couple of days if others will join.

Make sure you get outdoors for fresh air. Look at the moon and stars at night.

Eat healthily and drink plenty of water to stay hydrated.

Keep your body moving. Remember your body was created for movement. Find some sort of exercise to do every day.

Be kind to yourself and others.

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

Lack of Self Love May Be the Root Cause of Your Chronic Symptoms

BY LORI BOOTY

HOW YOUR CHRONIC SYMPTOMS ARE AFFECTING YOUR LIFE You’ve been experiencing chronic symptoms for weeks, months, or even years now. Symptoms like migraines, eczema, joint pain, digestive issues, and weight gain are interfering with your life. Every time you try to enjoy life, spending time with those you love and care about, your chronic symptoms creep up, like having a migraine on a special holiday, or having digestive problems that keep you in the bathroom.

Maybe it’s the extra weight you’re carrying that is making you self-conscious and you can’t find anything you want to wear.

The surprising fact I learned about chronic symptoms

I hear you. I’ve been there too. Several years ago, when I was not taking time for myself at all, I had bloating and IBS symptoms, not to mention the 20 plus extra pounds I had gained over the year before. When I went out to lunch with my family on the weekends, I would have to head straight home afterward, because my bloating was painful and I had awful cramping in my stomach. I began being afraid to go out with my family, and be away from a bathroom. It was embarrassing and I felt terrible for ruining their day. When I went to special occasions, I had trouble finding something to wear that I felt confident in. If I saw a picture of myself, I looked pained and there was a sadness in my eyes.

I HAD LOST MY MOTHER A FEW YEARS EARLIER, AND WAS HAVING SOME FAMILY PROBLEMS.

I started eating healthier foods and cutting out junk foods, gluten, and artificial sweeteners. My weight began to drop, and my digestive symptoms started to disappear, but what really helped me the most during that time, was the time I was spending on personal growth.

I realized that even though my weight was dropping, and my digestive symptoms were better, other symptoms started cropping up. I started having chronic sinus problems. I got tested for allergies, and my tests came back negative for every allergen, except cats, which I didn’t have at the time. I began cutting out more and more foods that I thought were causing sensitivities until eventually, I came to the conclusion that I don’t want to be on a restrictive diet for the rest of my life. There must be a better way.

One day, I happened to listen to a podcast with Maria Menounous and Nicole Sachs, LCSW. Nicole had studied under Dr. John Sarno. I had heard about Dr. Sarno before. He was able to help people cure back pain without medical intervention, just by exploring their negative emotions. The difference with Nicole was that she said you could use Dr. Sarno’s method for just about any chronic symptoms you might be suffering from. Her words, along with other research I had done, reading Dr. Joe Dispenza’s books, Hal Elrod’s books, and Michael Singer’s books, made me realize that my health symptoms could all be caused by emotional stress.

Although I was spending time exercising and eating healthy, I spent virtually no time working on loving and accepting myself. I didn’t have clear boundaries. I put other people’s needs above my own, and I suffered through some disrespectful treatment, thinking if I just fade into the background, they would leave me alone eventually, and things would get better. That tactic just doesn’t work with toxic people. When you allow their negative treatment, they do it more. I had a boss, an ex, and a few family members that I was allowing to walk all over me.

So how did I fix the problem for good?

I began setting boundaries. I let my boss know that I was not afraid to go above her head for support and that I was no longer available for her bullying behavior. I cut contact with my ex, except for absolutely necessary communication about the kids. (They were teenagers by this time.) I minimized contact with family members that were criticizing me and my lifestyle.

Most importantly, I spent a lot of time working on myself, learning about who I am and what I desire out of life. I focused on the type of relationships I wanted and felt good to me. My purpose began to be about helping other women like me, heal. Now, when a problem comes up, which of course it does, I tune in to my own intuition, set healthy boundaries, and make sure to spend extra time on selfcare. I’m finally learning to love myself and that has made all the difference in healing my chronic symptoms.

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/

YOUR LIFE AND RELATIONSHIP BY DESIGN

By Mark Semple

I’ve been an avid student of tools & techniques to understand the self and improve awareness & energy. One of the most empowering I’ve discovered to date is Human Design.

People have always fascinated me, especially the differences in them. Ie: Why are some energetic powerhouses and others need more frequent rest and downtime? Why can some talk incessantly for hours, and others be mostly silent? Why do certain people crave company whereas others prefer solitude? When you meet someone for the first time, why do your hackles rise, or you feel like you’ve known them forever?

On a personal basis, I sought an understanding of why I acted & reacted the way that I do. Especially my energy is in certain situations, whether I feel energized or uplifted. Who are the people that I feel drawn to and energized when I interact with them versus those I would rather avoid?

My passion – and the focus of my coaching & energy work – is relationships. Especially my own. I obviously have a very vested interest in the most optimal interaction with my wife and my children.

Have you found yourself getting frustrated because someone is acting in a way that is contrary to your preference or what you’re directing them to do? Although it’s possible they’re just being belligerent, they could just be acting/reacting in accordance with their energetic profile.

Understanding & accepting the essence of yourself & others (especially those close) to you allows a phenomenal shift in your energetic state in each moment.

Human Design provides profound insights into this shift in awareness.

Human Design is a system that utilizes your date, time & place of birth to produce a profile chart containing a large amount of information depicting your modality, profile, inner authority, and more.

It draws from Numerology, Chakra, I-Ching, Astrology, and Kabbalah and produces a chart where 9 energy centers are depicted in a body outline. Each energy center has a series of numbers (gates) and lines connecting them (channels). When a center is colored it is defined and is fully activated. When it is not colored, it is undefined and is sensitive to conditioning from outside energies. When a channel is colored it is pertinent to your energy flow.

There are 2 columns of symbols that represent the various astrological elements at the birth time. The one at the time of birth is black and represents consciousness. There’s a column 90 days prior in red – the unconscious. These apply to the activation of the channels.

The major elements that represent your energy signature are Type, Authority, and Profile. At a high level, an understanding of these in yourself & others gives you priceless insights & understanding.

The system has 5 major energetic types: Manifesting Generator, Manifestor, Generator, Reflector, and Projector. These are determined by the defined energy centers and their connections. Some types have a defined Sacral which is essentially an internal power plant.

These types seem to have boundless energy whereas those with an undefined Sacral need to break and rest more frequently. Thus, there’s nothing wrong with those who don’t have the energy – it is managed in a different way. See how this awareness can shift how you feel about yourself?

Each type has an associated Strategy such as Wait to Respond or Wait to be Invited. Again, a huge boost to how you show up as you’ll be acting in the mode that is most optimal for your energy.

Your Inner Authority is the guide to making wiser decisions. There are several authority types defined that are influenced by the energy centers and they guide you in your optimal method of making decisions.

There are 12 Profiles that represent your primary way of being and your orientation in life.

It depicts how you interact with life and other people. For relationship charts, this is one of the major influences on compatibility.

A word about relationships Your relationship with your partner is an area where a concise understanding of your respective energy profiles & modalities can vastly improve your togetherness & intimacy.

A Connection chart can be produced that is a composite of both of your personal charts and can produce some interesting results. You’ll see you both share the energy centers of the other. Your combination can actually activate other centers that neither one of you has individually.

In your individual profiles, you may each have one-half of a certain channel. When your profiles are combined, the channel becomes completed and activated, which will have additional implications. It’s not about anyone completing you, rather than your energy complements each other for your collective good.

The beautiful thing about Human Design is that it shows you a picture of your true self and explains why you think, feel, and act the way that you do. And that it is perfectly okay. It is simply whom you were made to show up in this world as. And, when you do that, you’ll be amazed at how much smoother life seems to flow.

A deeper understanding of how you and your partner manage energy and the attributes that comprise how you both show up in and react to, life provides insights that can alleviate conflicts and frustration. Which will contribute to a more peaceful, supportive, and meaningful co-existence.

Mark Semple is a Certified Comprehensive Coach, Energy Healer, Retreat Leader, Yoga Teacher, Author and Speaker. His passion is supporting couples in bringing back their passion & intimacy and co-creating 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.

Mark@rekindlingintimacy.com https://rekindlingintimacy.com

Health & wellness tips Health & Nutrition & Wellbeing

T O

Y O U R

H E A L T H

and Wellness From eating the right food to the perfect exercise routine, find the best path to a healthier and happier you.

Food Tip: Eat your greens first A good way to ensure that you eat your greens is to eat them as a starter. By doing so, you will most likely finish all of your greens while you are the hungriest and be apt to eat less of other, perhaps less healthy, components of the meal. This may lead you to eat fewer and healthier calories overall, which may result in weight loss. Furthermore, eating vegetables before a carb-rich meal has been shown to have beneficial effects on blood sugar levels. It slows down the speed at which carbs are absorbed into the bloodstream and may benefit both short- and long-term blood sugar control in people with diabetes.

Wellness Tip: Switch to non-toxic household cleaning products Conventional household cleaning products are full of harmful chemical ingredients that are not good for our health. Switching to healthier alternatives is a simple way to reduce your exposure to environmental toxins in your home.

''To keep the body in good health is a duty, otherwise, we shall not be able to keep our mind strong and clear''Buddh

FEBRUARY POEMS

BY SKYLAR SNOW POETRY

29th January to 5th February, National storytelling week.

A week to celebrate the spoken word and how it evolves into the creative imagination. A good way of communication from life experiences.

1st February, Chinese New year.

Chinese New Year is celebrated all over the world! 2022 we welcome the Tiger.

14th February, St Valentine's day.

A day where we tell people we love them and how much they mean to you.

27th February, Pokémon day.

Pokémon day is a wonderful annual celebration of the original release, Pokémon Red and Green.

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/

-Stories to tellBy Skylar Snow Poetry

We are socially awkward yet we still somehow speak, Light's to the words on a night so bleak, Truth hidden behind the words we seek,

Always enjoying a really good read, Written words are the voices that are freed, Wondering where the stories will lead,

Satisfaction as you turn to the last page of the book, Thankful for the imagination journeys you took, Writing words to be spoken from a notebook.

-Year of the TigerBy Skylar Snow Poetry

The ferocious water tiger is known as the king of all beasts in China, 2022 is the strong year of the Tiger, It's a bright and colorful time, To let the Chinese New Year shine,

A beginning of a new year on the traditional lunisolar Chinese calendar, Tigers are fierce on the prowl, a scavenger, Fireworks light up the night skies with different colors, Tigers are stronger than all of the others.

-ValentineBy Skylar Snow Poetry We celebrate all the love we have for other people, Kind with gestures from the heart, When one becomes two in the town's steeple, A love that's never torn apart,

Chocolates, flowers, kisses on the forehead, Eyes glistening with the love of a lifetime, The sweet "I love you" that is said, A future wedding signature to sign,

Be brave and tell the people you love, That they're super important to you, And nobody ever comes above, This is the day that love comes true.

-Pokémon dayBy Skylar Snow Poetry

We celebrate the original release of Pokémon Red and Green, Pokémon Go hypes us up and makes us outdoorsy keen, A Pokeball for every Pokémon to be seen,

Have you caught all of them so far?

Catching Pokémon as a passenger in a car, Leveling the Pokémon up so you are the battle star.

What fun it is to take part in, Waiting to see who will win, You are the winner, it brings on the Pokémon grin.

WHAT'S COOKING

Valentine Strawberries

By Bernadine Otto

This is a nice idea for spoiling yourself and your Valentine!

They are easy, quick, and healthy to make! It’s simple, grab a few strawberries, dip them into some vanilla yogurt (Greek yogurt works best as it is thicker), then put them on a sheet pan lined with wax paper and freeze them for a few hours.

So easy!

The kids will love helping when it comes to dipping the strawberries and they’ll love it even more when it comes to eating!

Albert's Healthy Super Bowl Wings

By Bernadine Otto

The Ingredients 6 Chicken wings Chicken wrap: 1/4 Teaspoon Salt 1 tablespoon chipotle chili powder 1/4 teaspoon ground Black Pepper 2 Tablespoons of baking powder

The Method Preheat oven to 375 F Remove excess moisture from Chicken wings/Do not pat dry completely.

Place Chicken wings in a bowl and lightly sprinkle chicken wrap over chicken. Make sure that chicken wings are well covered with chicken wrap.

Bake in the oven for 20 minutes.

Remove from oven and turn wings, bake for another 15 minutes until nice and crispy.

Sauce: 2 Tablespoons of Sriracha Hot chili sauce 3 Tablespoons of Raw Honey 1 Tablespoon of white vinegar Stir well, pour over wings and enjoy!!

“ The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.”

— Helen Keller