Live Love and Eat by Bernadine

Live Love and Eat He a lt h| We llb e ing | N utrition

LISTEN..... HOW TO COPE WITH THE WARMER WEATHER WHEN YOU STRUGGLE WITH BODY ACCEPTANCE Who gets the Oxygen mask first?

ISSUE 89 JULY 2023/ ISSN 2689-7741

CLAIM IT

Blueberries are not just for eating Why you're not losing weight

MAINTAINING CONSISTENT HEALTHY HABITS FOR TASTING CHANGE WHEN YOU'RE IN RECOVERY

EMBRACING CHANGE: NAVIGATING EMPTY NEST SYNDROME WITH GRACE Four tools to help you shed your beliefs like a snake sheds it's skin

Swimming workouts: How to condition in and out of the water

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 89

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 07 LISTEN........ 09 HOW TO COPE WITH THE WARMER WEATHER WHEN YOU STRUGGLE WITH BODY ACCEPTANCE

16 WHO GETS THE OXYGEN MASK FIRST?

24 EXCLUSIVE!

FOUR TOOLS TO HELP YOU SHED YOUR BELIEFS LIKE A SNAKE SHEDS IT'S SKIN 30 WHY YOU'RE NOT LOSING WEIGHT 33 EMBRACING CHANGE: NAVIGATING EMPTY NEST SYNDROME WITH GRACE

BLUEBERRIES ARE NOT JUST FOR EATING

MAINTAINING CONSISTENT HEALTHY HABITS FOR LASTING CHANGE WHEN YOU'RE IN RECOVERY

37 SWIMMING WORKOUTS: HOW TO CONDITION IN AND OUT OF THE WATER

41 CLAIM IT

New Stories, New Writers

Editor’s Note New stories, new writers It is the Month of July. I cannot believe that we are in the month of July. Where did the time go? In this issue, we have fantastic articles. If it is your health, fitness, or goals we have you covered. Be sure to check out our health and wellness section where we give you great tips and tools to be safe in the sun this Summer. We have travel tips and how you can eat healthy on the go and during your vacation.

Be sure to check out our Recipe section for healthy 4th of July recipes.

Please share with us your favorite

summer activity on our Facebook page, be sure to use the hashtag #summer Be sure to look out for new episodes for our Podcast, The Live Love and Eat Show. We have amazing speakers lined up. Enjoy the month of June.

Bernadine Otto

Editor-in-Chief

CONTACT US 4497 Wyndtree Drive #212 West Chester Ohio 45069 513 2758081 bernadine@liveloveandeatmagazine.com www.liveloveandeatmagazine.com

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Ryan White

Dr. Danielle Litoff

Fitness and MMA coach

Doctor of Physical Therapy and Health Coach

Sherry Parks

Ingrid Harm-Ernandes

Money Mindset Coach

Pelvic physical therapist/Author

Jennifer Millard-Schmitz MS, LPC Mental Health Therapist & Empowerment Expert

Stephanie Haywood Guest writer

4TH OF JULY On the 4th of July, we enjoy the benefits of the freedom that the framers signed and ultimately fought for. It is a time for baseball, hotdogs, and family picnics. Summer is in full swing. 4Th of July is not complete without parades and fireworks.

NATIONAL BLUEBERRY MONTH Enjoy some fresh blueberries! They are in season this month.

STAY OUT OF THE SUN DAY This holiday is on the 3rd of July. We are in the middle of Summer when the temperatures are the hottest and the sun is the brightest. It is not a bad day to take a break from the rays of sun and stay out of the sun.

ET G U O Y UR D I D YO ET? YY P O C

Live Your Best Life With

Live Love and Eat

LISTEN....

WRITTEN BY JUDY BROWN

Our world is so noisy. It distracts. It disconnects us. Turn off the noise. And listen…. To the sounds of summer To the silence To the whisper in the trees To each other To your heart To the bird singing To the clouds passing by To the children playing To the frog croaking To our elder’s wisdom To the echo in the breeze To the waves crashing To the raindrops To the butterfly fluttering To the quiet within Turn off the noise. And listen…….. What do you hear?

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

How to cope with the warmer weather when you struggle with body acceptance Written By Victoria Kleinsman

This was a question from the lovely Claire and I’m so glad she’s asked because this has been such a huge part of my journey to body acceptance and then body love. I’m going to share the things that used to be very challenging for me as the weather was changing and then give advice on how to navigate each one. I’m certain that you’ll be able to relate and if I haven’t spoken about something that you struggle with, please let me know and I’ll make sure that I speak to that in a reel. All right, let’s dive in…

Leg chaffing I’ve just had to start with this one as this was (and still is) something that is very annoying and uncomfortable for me. It’s also SO common and I don’t think we perhaps realize how many people actually experience this as there is a lot of shame around it, at least there was for me, so people tend to suffer in silence. Leg chaffing used to be one of my “flags” to show that I has put on too much weight and that I was shameful and disgusting and therefore I needed to do something about it immediately. Sound familiar? You’re not alone my friend. Here’s the thing though… there’s nothing shameful about it. It’s literally just your legs rubbing together as you walk. That’s it. It doesn’t mean anything about you. Unless you allow it to mean something about you. As I say time and time again, nothing has meaning until we give it one. Heck, we’re meaning making machines as humans and 99.9% of the time we’re living our lives believing what we’ve been taught about what things mean growing up, is the Gods given truth… and that’s not true!

So now we’re on the subject of meaning, we may as make up another meaning as to what it means when our legs rub together and cause chaffing…! Have a go… what could you make it mean? Let’s start with neutrality… I have the bone structure of a person whose thighs rub together when they walk. I have legs that rub together when I walk. Now let’s bring some fun positive meaning into it ( WE get to decide and we get to create the reality we live.) I have thick thighs that (apparently?) save lives! I have strong and shapely legs. I have badass thunder thighs that symbolize a curvaceous and sexy QUEEN. Legs chaffing is just an annoying, unfortunate side effect of that.

What to do about leg chaffing Choose to give leg chaffing a new meaning either neutral or positive. Try different products to help you feel as comfortable as possible. I’ve personally tried chub rub and creams but honestly, they just caused my legs to completely stick together which wasn’t comfortable either! The best things that work for me are: Use spray deodorant. Wear those tight short things at snagtights.com Wear some gorgeous flowy high waisted wide leg summer trousers Take talc powder in your bag and nip to the loo and douse your inner legs with it Walk funny with your legs wide (jokes, I sometimes do that but it’s really not advisable!) Be kind to yourself. Seriously. Instead of trying to fight it and keep wishing you had smaller legs or a different bone structure or whatever, stop blaming yourself and be kind to yourself. It is what it is. Dieting doesn’t work (it’s the best way to gain weight over time and lose self-esteem in the process), you can’t magically change your body no matter how hard you try, so start practising acceptance… as you have done with however tall you are (or aren’t) or what your eye colour is. Having the feeling of “how big you are” exaggerated because of how goddamn hot and bothered you are! When you’re in a small body everything feels so much easier somehow. Clothes fit better, and you don’t get as hot and bothered. (I want to acknowledge that I am currently in a normal-sized body, not a plus-sized body and so I speak only from my limited experience). Feeling “how big you are” is exaggerated due to the fact that you are simply bigger and so you are naturally just warmer because you have more of you. AND THAT’S OK. More of you to love my Queen! You may be more aware of your body because other body parts might be touching other body parts… e.g. your tummy on your legs, your legs on your legs, your boobs on your tummy etc. and that can be physically uncomfortable but more so emotionally uncomfortable, due to what you make (or what you’ve been taught to make) that mean.

Issue 27 | 234

Physically you can take care of yourself in the best loving way possible. Ask yourself, “What can I do to help myself feel physically better right now?” It might be putting on a soft comfortable low impact sports bra so your boobs are off your tummy. It might be taking a cool shower and then putting on loose PJ bottoms. It might be going to the loo and whipping out your talc… You can ask yourself the same question from an emotional perspective… “What can I do to help myself feel better emotionally right now?” It may be talking to a friend about how you feel, letting go of the “wishing it were different” and surrendering into what is, reframing what you’re making your body and its “fatness” mean… e.g.: “I’m bigger now and that’s because I’ve finally stopped trying to bully and force my body to be smaller. I’m allowing myself and my body to be its natural unsuppressed self. And that feels good. That’s self-love. Strong authentic women don’t suppress their natural body size. A side effect of this may be me feeling more uncomfortable in warmer weather. But that’s ok. I’ve got me. I choose self-love over self-punishment. ❤️“

Feeling super exposed It’s hot so we think that we have 2 choices… #1 Choose to stay hidden away as much as possible by wearing long sleeves and cardigans and trying to get away with wearing our “safer” clothes for as long as possible and dying with heat in the process as we pretend we’re “not hot at all”… (I used to LOVE the colder weather and DREAD summer because in the cold I could hide easier) OR #2 Wear summer clothes that are cooler and more physically comfortable and suited to the weather BUT feel like we’re in the spotlight for all to see, showing off our “hideous” bodies, wobbling around and making everyone feel uncomfortable…

Those are NOT your only options my love! You can take option 2 and wear whatever feels the most comfortable, work on your body image and self-love and actually NOT GIVE A SHIT about what others might think about your body. Yes, really! That’s what the majority of my work is all about. Start taking action outside of your comfort zone but within your window of tolerance and start creating new bodyaffirming experiences for yourself. When you do this, you’ll be showing yourself that it is safe to wear summer clothes. Nothing bad happens. You don’t burst into flames or a plane doesn’t crash just because you wear the dam shorts. Sure, you may experience a lot of self-talk that isn’t pleasant, but we can work on that so that your natural automatic thoughts are compassionate and loving… yep, really.

Your cellulite looks a million times worse I used to be petrified of the (gorgeous) sun shining on my skin because I knew what it meant… it meant that my cellulite was highlighted for all to see AND THAT WAS BAAAAAD! Relate? Cellulite is bad and we need to spend our entire lives trying to get rid of it. Erm, WRONG! Cellulite is normal and over 80% of women have it, so why is it portrayed as the devil? Oh, that’s right, because we spend shit loads of money trying to get rid of this natural expression of how fat is stored on women’s bodies…! You don’t have to like the way it looks but you can accept it as part of you and your female body. What other choice do you have? I PROMISE, you CAN have cellulite and feel happy, sexy and confident. If you don’t care about it, you are free and if someone else cares about it, that just shows that they are NOT free. You can worry about your cellulite or you can enjoy your life… what do you choose?

How white you are It doesn’t just start and end with body size does it? Nope. There’s how tanned we are compared to others. And then there’s what shade of brown our skin turns compared to others. I used to be obsessed with the sunbed to the point where I’d go on it every single day for months at a time! Just so I could be as brown as possible. Why? Because if I didn’t have the body I wanted, at least I could be brown! And what was so important about being brown? We are conditioned to believe it’s desirable, sexy, and attractive. And whether it is or it isn’t, that’s personal preference AND not something we should base our self-worth and safety on and become obsessed in the process. Again, this points to radical self-acceptance. Accepting yourself fully as you are. If you want to tan, tan but ask yourself WHY? Also, ask, is it pleasurable to do? Do you enjoy lying in the sun or going to a sunbed or is it something you force yourself to do in order to get browner? And is it flexible (meaning if you couldn’t tan then would you freak out about it?) You’ll know from your answers if you have a healthy relationship with tanning. Swelling When you’re hot and bothered your whole body just seems to swell up. Which of course makes everything worse if you’re already struggling with body acceptance. What’s so wrong with swelling? Well, swelling means bigger and bigger is not ok, right? Swelling is actually just your body doing its clever thing. “Swelling occurs when the blood supply to the skin increases which also radiates heat; fluid moves out of the blood vessels and into the tissues causing swelling. AND In the summer, body weight can go up by several pounds due to increased body water. This is accomplished through fluid-conserving hormones such as aldosterone, which allows the kidney to retain more fluid and reduces the amount of salt in sweat, a measure that also aids in water retention.” Our bodies are SO smart yet we hate or dislike them unless they look how we want them to look. Sad when you think about it. I love my body now, she is amazing and I truly see her as a miracle. So instead of hating that your ankles, hands, face, feet and whatever else are swollen, spend a bit of time appreciating what your incredible body is doing.

You are where your attention is and so if you’re constantly allowing yourself to thought spiral into how much you hate your body then STOP. You are NOT your thoughts, you are the thinker of your thoughts. You have the power to choose what you think in response to the automatic thoughts of your brain. And FYI those automatic thoughts change when you keep CHOOSING new and empowering thoughts until eventually, your automatic thoughts ARE empowering. What all of these have in common… Each one of the points that I’ve spoken about signpost to fear of judgement. Think about it… if you didn’t care what others thought about you then you wouldn’t be worried about all of the above. Fear of judgement is wired into every human but we CAN overcome this and live our lives at peace with who we are, knowing that people with judge us both positively and negatively but not being concerned about that. Welcome to planet Earth, where people judge people all the time. In evolutionary terms, fear of judgement makes sense as relating to the need to survive in society. For our ancestors, being evaluated favorably, rather than judged for any shortcomings, would have meant a higher chance of survival.

Judgement in general is hard-wired in the brain. Judging is easy and pretty much automatic. Our brains are wired to make automatic judgments about others’ behaviors so that we can move through the world without spending much time or energy understanding everything we see. The magic here is when you stop negatively judging yourself, you’ll be able to let go of the potentiality that others will be judging you negatively. The external world is simply a mirror. And those that DO judge you and your body are only mirroring back to them themselves… If you want to be supported with how to let go of the fear of judgment and to love yourself and your body unconditionally, explore the different ways you can work with 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 Bulimia in her early twenties). Through her own personal experiences, education, certification, and countless hours spent on personal development, she holds the skills, knowledge, and empathy to guide and support you to food freedom whilst building a loving relationship with yourself and your body. Victoria has profoundly helped many women around the world to transform their lives and she knows the importance and value of constantly investing in and improving herself in order to serve her clients powerfully. Her goal is to positively impact millions of women from all around the world. https://www.victoriakleinsman.com/ info@victoriakleinsman.com https://www.facebook.com/victoriakleinsman https://www.instagram.com/victoriakleinsman/ Podcast: https://anchor.fm/victoria-kleinsman “Victoria’s Secrets To Health & Happiness” on any podcats platform Youtube: https://www.youtube.com/channel/UC1g1H40rbSQ6Trmcha59kDg

WHO GETS THE OXYGEN MASK FIRST?

Wr i t t e n By I ngr i d Ha r m- Er ne nde s

We often are working full steam ahead in life. That could be because of our job, our family, our business, or taking care of loved ones. When summer comes around, we think about relaxing on the beach, in the mountains, or at a retreat somewhere. We wish to relax, rejuvenate, take a break from our regular schedule and maybe connect better with our family. Everybody has different goals for their summer vacation. However, sometimes we are so spent with the daily routine and getting ready for that wonderful vacation that we cannot let go or relax enough to enjoy the vacation. This can be because we have not taken good enough care of ourselves during our daily routine. We forget that our own health is of vital importance to not just us as an individual, but also for those around us. In fact, we need to make taking care of our own health a priority. What does that have to do with an oxygen mask? If you have traveled on an airplane the flight attendant will always remark, in the case of an emergency, that as an adult you MUST put the oxygen mask on yourself first and then put it on a child traveling with you. That seems counter intuitive, but if you realize that putting the oxygen mask on your own face first allows you to stay conscious so you can help those around you, it does make sense. In other words, if you put the oxygen mask on the child and you become unconscious you cannot take care of the child and even worse the child may panic and remove the oxygen mask. This is a perfect analogy for what occurs in our daily life.

We forget to put on that “oxygen mask” (our health) and our health eventually suffers to such a degree that we cannot help others. We should make our own health a priority just for the reason that it is the right thing to do. But many people do not realize that they are putting their health on the back burner. This is particularly true of those who are the primary care takers of children or other adults. Health issues may take a while to arise but they eventually do. At that point not only is your own health at risk but those who you take care of as well. Self-care is not all that difficult and can be achieved. It can be a simple as taking at least a few minutes a day to decompress. That can look very different from person to person. It can be dependent on activities you like to do, activities that are easy to achieve, activities that can be done as an individual, and possibly activities you can do with others. The easier they are to achieve the more likely you will be able to do them.

We can examine a few types of self-care that are easy to achieve both physically and economically. That means very little effort and no cost. Let’s start with diaphragmatic breathing. Diaphragmatic breathing has been proven to reduce your heart rate, reduce blood pressure, and help you relax. Your lungs are always with you so no special equipment needed. Here is how to do it: you can put your hands on your ribs at your sides, fingers pointed forward and thumbs pointed back. .Inhale gently and slowly through your nose and feel that you are gently pushing your hands outward. Do not focus on your belly. DO focus on your ribs and hands expanding outward. Then gently blow air out through your mouth through pursed lips (almost like you are going to whistle with no sound and gently!). Take about twice the amount of time to blow out as you take to inhale in. Repeat this 2-4 times in a row or you can repeat this for a minute if you have time. If you are feeling very stressed you can even take one large diaphragmatic breath and you will feel your body relax down. You can practice this anywhere - in your car, in your bed, watching TV, reading a book, whenever you feel you need it. It can be done with any of the other self-care techniques as well. Something really fantastic about doing diaphragmatic breathing is that you get a bonus. Every time you diaphragmatically breath you are encouraging your pelvic floor to exercise as well.

Walking is another self-care technique and great way to exercise. You can benefit whether you walk for 10 minutes or an hour. Fast or slow, big steps or small. It can help you physically and mentally. You can do it alone, with friends, outside or inside, on flat ground, or hilly surfaces. Some people feel this is the best way to think things through and solve problems. Others feel this is the time to forget about everything else and enjoy what is happening around you. It has benefit for your heart and entire cardiovascular system by making your heart work above resting rate and improving circulation. It has musculoskeletal benefit by helping strengthen and improve endurance of your muscles and strengthening your bones. Any way you look at it, this is a great way to destress and get physical benefit as well. Just by being outside we can improve every aspect of our lives. We produce vitamin D when exposed to the sun. Vitamin D supports bone health, helps strengthen immunity, can boost your mood, and can help lower the risk of diabetes. We don’t want to expose ourselves to the point of sunburn but early morning and late evening sun can provide enough sunshine without causing sunburn. Being outside allows us to enjoy fresh air. Fresh outdoor air is associated with increase energy levels and boosting your mood and lowering your heart rate. Bacteria and viruses have lower chance of survival in fresh air as well. Just taking time to be outside is self-care. You can do this alone, with family, with friends, on your deck, on a hike, or in the park. Reading is another self-care technique. This can be a fun summer novel, informative literature, your favorite magazine, such as Live, Love and Eat, or anything of your choosing. Being lost in another world for even a few minutes can be an amazing stress reducer. Sometimes you have to intentionally work this into your schedule but it is important that those around you acknowledge that you need this time. This can be a solo project but realize that reading to a young one or someone else can have benefits as well. Meditating does take dedicated time but this does not have to be a long session unless that is what you need. Realize that meditating can take many forms and occur 1 x or more per day. Meditating is not for everyone but if you find this helps you achieve that self-care need and helps reduce stress and worry then it is extremely important to make the time for it. There are many classes that you can attend or there are apps and websites available that help you achieve a goal of meditation.

Exercise takes many forms and is an excellent way to provide self-care. The benefits are numerous. They include improvement in strength of muscle and bone, improved cardiovascular (heart) health, improved mood, reduced risk of disease, improved brain health, assists in healthy weight management, improves sleep quality, reduced anxiety and depression, and so much more. Exercise can include walking, hiking, strength training, core exercise work, pelvic floor exercises, sport activities, Yoga, and Pilates just to name a few. They can be done at home, at a gym, out in a park, with other people or by yourself. Pelvic floor exercises will help you perform other exercises with better strength and control. It will also reduce risk of urinary leakage. Unfortunately, urinary leakage is an issue that prevents many people from performing other exercises. In my book “The Musculoskeletal Mystery: How to solve your pelvic floor symptoms” I take four pages to describe proper pelvic floor contraction and relaxation. Understanding exactly how to perform pelvic floor exercises can help you be as active as you would like without fear of urine loss or embarrassment. Just 10 minutes of any exercise per day improves health overall. If you have children do the exercises with them. Not only will you be spending time with them you will demonstrate how important exercise is to them over their life time. This puts another dimension on putting that oxygen mask on yourself and then on your children. You are showing your children how important your health and taking care of yourself is, while taking care of them. Each of these methods of self-care leads to better health physically and mentally. When you are able to take care of yourself you strengthen your own body in many ways. You demonstrate to others how important your health is to yourself as well as to them. Take time for yourself in the way that suits you best. You will be happier for it and so will those around you. Summer is here and it is a great time to be outdoors. Even if you don’t care for the heat, you have plenty of techniques for self-care that work indoors! Please take time this summer to put your oxygen mask on and take care of yourself.

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

BLUEBERRIES ARE NOT JUST FOR EATING Written By Jenn Millard-Schmitz

Whether in a muffin or your grandmother’s famous cobbler, blueberries continue to make their way to the kitchen table. Initially discovered by Native Americans as a great food source with strong medicinal purposes, blueberries are nothing new to North American culinary culture. Fast forward 13,000 years and the positive effects of these tiny round blue superfoods are continuing to buzz in the mouths of dieticians and brain experts. What we know about blueberries is that they pack a nutrient punch of vitamins A, C, and E, that other fruits simply cannot compete with. Mainstream health research surrounding blueberries is taking a focus on flavonoids, which is what holds their antioxidant and anti-inflammatory goodness. Blueberries are taking center stage in research when it comes to heart disease prevention, lowering blood pressure, and improving cognitive functioning and mood. Blueberries are more versatile than meets the eye. Popping in your mouth, dehydrating, or baking in a favorite dessert is often the go-to use. Expanding our view of these flavorful flavonoids allows for other ways in which our mind and body can benefit from this rockstar fruit!

The Blueberry Exfoliant Did you know that mashing blueberries mixed with a bit of coconut oil, honey, and sugar make an excellent antibacterial and anti-inflammatory exfoliant? Anecdotally, this assists overall with skin inflammation associated with acne and eczema.. The Starting to Mold, Perfectly Shriveled Blueberry Reduction Don’t throw away the moldy or shriveled blueberries! Make a quick blueberry reduction by boiling blueberries with a little water, smashing them, and adding lemon juice. The reduction needs no sugar added! As it cools, it will thicken (if not, add just a bit of cornstarch) and is a perfectly sweet addition to salmon, chicken, or lamb. Need another idea? Top plain Greek yogurt with this blueberry bliss along with a bit of honey and cinnamon.

The Violet Beauregarde Lighten Up the Skin Face Mask If only Violet knew Willy Wonka was helping her become a glamorous skin saver that brightens dull spots with the power of anthocyanins! All it takes is a small handful of fresh blueberries, a teaspoon of aloe vera, and a pinch of turmeric! Blend until a paste and apply!

Therapist Jenn’s Famous Acai Blueberry Bowl Try this one once and it will be a daily staple! 4 oz of frozen acai berry (slightly thawed) topped with 3tbs. dark chocolate chips, sliced banana, ⅓ cup of granola, ⅓ cup of blueberries. Top with 1 tbsp. peanut butter and 1 tsp. honey (mixed and melted). Perfection!

Now You See the Wrinkles, Now You Don’t; DIY Blueberry Soap Poof! The reduction of UV-exposed skin is gone! This magical, skin-fabulous blueberry soap will help decrease the appearance of those pesky wrinkles and fine lines! All it takes is a bit of melt and pour goat milk soap base, dried blueberries, and blueberry fragrance oil! Try this one out and your skin will thank you! Need step-by-step instructions? 3 Boys and a Dog nailed this one perfectly! www.3boysandadog.com

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

FOUR YOU

TOOLS SHED

BELIEFS SHEDS

HELP

YOUR

IT'S

SKIN

Written By Sherry Parks

I came across a snake skin this week while mowing the grass. This is only the second time I’ve come across one. The first time was just shortly after I moved to Florida and it was in the rocks beside my front door. It totally freaked me out that a snake was that close to my front door. This skin didn’t upset me though. Instead, it got me thinking about what the skin represented – a better life for the snake. When snakes shed their skin, it’s because the skin doesn’t grow. It has to be released so that the snake itself can continue to grow. At any rate, I digress. This article is not about snakes. This article is about letting go. Letting go and leaving behind the things that don’t serve us anymore. That’s how I see personal growth as a human being. We shed things that don’t fit anymore, so that we can continue to grow. As we learn, grow and change, we outgrow parts of who we used to be. As that process happens, we discover beliefs, stories, traits and even relationships that don’t serve us anymore. These are the things that don’t fit with who we are becoming, who we want to be in the world and where we want to go – so, in order to continue, we must let them go.

SNAKE

And I believe it’s all okay. It’s part of the process and part of the journey we’re on in this human experience. And yet, it can be difficult and painful in the process. It is sometimes quite scary to let go of the familiar and what once felt safe. It takes a lot of courage to let things go and step into something different. Today, I thought I’d share a few tips to support you as you begin to shed things that no longer serve you. Be kind to yourself. One of the most important things to remember is that you are learning and growing. When we learn something new, it can be super easy to point the finger back at ourselves and berate ourselves for not seeing things sooner.Don’t do that. Be kind to who you are in this moment and be kind to who you were. You are right where you need to be and this means that it’s all for your good. All of it, what you knew before and what you’ve just uncovered. I remember that for decades I had a dream of living near the coast. The dream started when I was just 15 years old. And I didn’t move on that dream for three decades. After I moved to Florida, I often found myself saying things like: “Why didn’t I move sooner”, or “I wish I’d been brave enough to do this sooner.” And the truth is, I did it when I was ready. And that’s the perfect time. Own your truth. Often when we have a growth spurt, we tamp it down. We deny the new belief, we cling to the old story. It’s part of the process, and I believe that the faster you can accept the new truth, the better your life will be. When I contemplated leaving West Virginia, the story that always got in my way was “my family is in West Virginia, I need to be here for them.” And yes, of course our family is important. And yes, supporting and being supported by family is priceless. And, my truth was that I wanted and needed to be somewhere else. And until I owned that, I wasn’t living my truth. When I finally did, I felt like I came home to my home for the first time. No matter how ludicrous it may feel, give yourself permission to own it. You may not take action on it immediately, and that’s okay. I simply encourage you to own it.

Do it with love. One of the things that I’ve found is that during the process of shedding old beliefs and ideas, we grow apart from some of the people in our lives. And that can be because those people haven’t had the same kinds of experiences or growth that we’ve had. It can sometimes feel safer to get them to change and grow with us – and in my experience, this never works. We can’t change anyone else. The only thing we can control is ourselves. What’s important here is to remember that they are on their journey and you are on yours. And navigating from a place of love rather than control is the key. Allow yourself to love that person even when they don’t come with you. Allow yourself to love them even when they get confused and angry that things are changing. Most importantly, allow yourself to love you. Right where you are. If you can approach the situation with a spirit of loving, things will progress more naturally. The person may come along for the ride and they may not. And it’s all okay.

Be courageous. Change is scary and definitely uncomfortable. Growth is scary and uncomfortable too. Tap into your inner courage and accept the discomfort. It won’t be easy. It won’t be fun (at first), and it will still be good. As a coach, one of the beliefs I’ve shed has been that asking questions is nosy. You see, I grew up in a house where children were seen and not heard. My childlike curiosity about people was often tamped down because I was taught that it was rude to ask questions. So, for me, stepping into someone’s life and asking them questions about how they are doing and what is occurring for them in their life – well, that felt really uncomfortable. Still does sometimes. One thing for sure, if I hadn’t gotten courageous – and uncomfortable – I would likely never gotten my business off the ground. I’d still be spinning my wheels in comfort. You might not be like a snake with the ability to shed your entire skin – i.e., beliefs, stories, life situation, etc. – all at once.; and you are a human being with the opportunity to shed them one at a time or not at all. It’s your choice. And that is the beauty of life. Shed or keep, it’s up to you.

Sherry Parks, CPA, is a Life & Money Mindset Coach who helps women escape feeling trapped by their finances. She is passionate about helping women change mindset, emotions, and actions regarding money, so that they learn to keep what they have and generate more. Check out her 5 Steps to a Better Money Story workbook or join her women-only Facebook group More Than Enough Money Sisterhood.

MAINTAINING CONSISTENT HEALTHY HABITS FOR LASTING CHANGE WHEN YOU’RE IN RECOVERY

Written By Stephanie Haywood

Recovery is a life-long process, and maintaining sobriety requires a commitment to healthy habits. While it can be challenging, incorporating positive practices into your daily routine can help you avoid relapse and stay on track with your recovery goals. Here are some tips from Live Love and Eat to help you establish these habits and maintain sobriety.

Add Structure to Your Day One of the most effective ways to stay on track with your recovery goals is to establish a daily routine. This routine should include time for self-care, exercise, work or school, and leisure activities. When you have a structured routine, it can help you avoid triggers and keep you focused on your goals. It’s also important to make sure your routine is flexible enough to accommodate unexpected events or changes in your schedule. Find Healing Through Counseling Therapy is an essential component of addiction recovery. A therapist can help you work through underlying issues that may have contributed to your addiction, as well as provide you with coping strategies to avoid relapse. It’s essential to find a therapist who has experience working with addiction and who you feel comfortable opening up to. Attend Support Group Meetings Support group meetings, such as Alcoholics Anonymous or Narcotics Anonymous, can provide a sense of community and belonging for those in recovery. These groups offer a safe space to share experiences and struggles, as well as provide encouragement and advice. Making regular attendance at support group meetings a priority can help you stay on track with your sobriety goals. Maintain a Support Network Having a strong support network is critical to maintaining sobriety. This network can include family members, friends, therapists, support group members, and other people who understand what you’re going through. It’s important to surround yourself with people who support your recovery and avoid individuals who may trigger cravings or negative behaviors. Embrace Mindfulness Mindfulness is a practice that involves being fully present in the moment, without judgment. This practice can help reduce stress, anxiety, and depression, all of which can contribute to addiction. Mindfulness techniques, such as meditation and deep breathing, can be incorporated into your daily routine to help you stay focused on your recovery goals.

Stay Motivated by Setting Achievable Goals

Have a Plan in Case of a Relapse

Setting achievable goals is an important part of maintaining sobriety. When you have clear goals in mind, it’s easier to stay motivated and avoid relapse. Your goals should be specific, measurable, attainable, relevant, and timebound. For example, you could set a goal to exercise for 30 minutes a day, five days a week, for the next month. Once you reach that goal, you can set a new one.

Having a plan to manage a potential relapse is crucial to maintaining sobriety. It's important to identify triggers and develop strategies to avoid them, as well as have a plan in place if you feel like you're about to relapse. Ohio rehab centers offer a variety of inpatient and outpatient treatments to help individuals maintain their sobriety. It's important to find a rehab center that fits your budget and needs so that you can receive the best possible care and support on your journey to recovery. Look into whether facilities accept your health insurance or offer payment assistance.

https://mylifeboost.com/

Maintaining sobriety requires a commitment to healthy habits. By establishing a routine, going to therapy, attending support group meetings, building a strong support network, practicing mindfulness, setting achievable goals, and researching local rehab centers in case of a relapse, you can stay on track with your recovery goals. Remember to be patient with yourself and take things one day at a time. With dedication and perseverance, you can maintain sobriety and live a healthy, fulfilling life.

Why You’re Not Losing Weight

Written By Ryan White

Countless Americans are obese. Many more are overweight, and nearly all of them would like to lose that extra body fat. There’s countless information and resources, both free and paid that could help people lose it, but still the number of people carrying extra weight seems to grow each year. Why is that? That’s actually a big question. Before I go on, there is a small percentage of people that do have medical conditions that need addressing, this article isn’t for them. If that may be you, have your doctor check your thyroid function. That probably isn’t the problem though. Sometimes the issue is that people don’t know where to start. There’s so much information out there, and some of it seemingly contradicts other information and that can definitely cause some paralysis by analysis. The burden of choice can be tough. For others it’s fear. They fear the process because they know it’ll be hard. Since they know it’ll be hard, they push it off till the abstract idea of “soon”. Remember, hard doesn’t mean impossible, it simply means hard. Learn to love the hard things. Others can have their relationships get in the way, romantic or otherwise. We all want our loved ones to support our goals and want what is best for us. Ideally, they would, but unfortunately, that is often not the case. Sometimes people will try to intentionally, or unintentionally try to sabotage your success. They feel bad because you’re bettering yourself and they fear that will make you leave them behind. Learn to identify these people, and make sure you don’t get swept up in their nonsense.

Ultimately what it comes down to for the vast majority of people though is choice. Every day we’re presented with the opportunity to make choices that will either serve us and propel us to our goals, or keep us stuck and spinning our wheels in a situation we’re unhappy with. If you’re struggling with losing weight, you should really audit the choices you’re making. What moments present themselves to you each day where you tend to zig when you know you should zag?

If you’re someone who tends to reach for the junk food or alcohol because work stresses you out, then what other choice could you make to cope with the stress? Or could you even get a new job? That may sound dramatic to some, but if work is always driving you to toxic behavior, then your choices are altering the behavior, or altering the source of the stress. The only other option is staying where you are and you know you’re unhappy with that.

Maybe your friend group is what’s contributing to your poor habits. It’s not uncommon to go out for drinks, or go grab food as the main social activity, but what alternatives are there? You can make better choices when you go out, and maybe deal with the pressure that might come from your friends, or you could see your friends less and make new ones. Again, it comes down to choices. If you’re struggling to lose weight and you know it isn’t a medical issue. It might be time to take a look at the daily choices you make. What you do daily matters, and it’s best to never forget that. Ryan White is a fitness and MMA coach who has been in the fitness industry for over ten years. Growing up obese and unhealthy, Ryan changed and committed to a healthy lifestyle when he decided to become an MMA fighter. Having lost over one hundred pounds in preparation for a competition, he now strives to help others make meaningful change having trained everyone from marathon runners and UFC fighters to average Joes and Janes. Ryanwhitefitness@gmail.com https://www.instagram.com/ryanthegreatwhite85

EMBRACING CHANGE: NAVIGATING EMPTY NEST SYNDROME WITH GRACE

WRITTEN BY BERNADINE OTTO

For parents, the day their children leave home to embark on their own journeys is often bittersweet. The nest that once echoed with laughter, chaos, and love suddenly feels empty. This phase of life, known as empty nest syndrome, can be challenging as parents adjust to a new chapter without their children. In this article, we will explore the emotional impact of empty nest syndrome, and its common symptoms, and provide strategies for embracing this transition with grace. Understanding Empty Nest Syndrome: Empty nest syndrome refers to the feelings of sadness, loss, and loneliness experienced by parents when their children leave home. It is a natural and common response to a significant life transition. Understanding the syndrome is essential to navigating its challenges effectively.

Recognizing the Symptoms: Empty nest syndrome manifests differently in individuals, but common symptoms include: Emotional distress: Parents may feel a deep sense of loss, sadness, or depression. Identity crisis: With the role of parenting changing, individuals may question their purpose and struggle with a sense of identity. Loneliness: The sudden absence of daily interaction with children can lead to feelings of isolation. Over-attention to children: Parents might excessively focus on their children's lives, attempting to compensate for their absence.

Coping Strategies: Embrace self-care: Rediscover and nurture personal interests and hobbies. Engage in activities that bring joy and fulfillment, promoting personal growth and selfdiscovery. Foster new connections: Strengthen existing relationships and seek out new social opportunities. Join clubs, volunteer, or engage in community activities to expand your social network. Rekindle romance: Use this newfound time to deepen your relationship with your partner. Plan dates, take trips, and explore shared interests. Focus on personal growth: Consider pursuing further education, taking up new hobbies, or exploring career opportunities that were previously put on hold. Communication with children: Maintain open and supportive communication with your children, allowing them to navigate their own lives while still feeling your presence and support. Seek support: Connect with others experiencing similar challenges by joining support groups or seeking professional counseling. Sharing experiences and insights can provide valuable emotional support. Embracing the Empty Nest: Shift focus to self-fulfillment: Embrace the newfound freedom and opportunities for personal growth and selffulfillment. Focus on self-care, pursuing passions, and achieving personal goals. Redefine your role as a parent: Recognize that parenting continues, albeit in a different form. Support your children as they transition into adulthood while granting them the space to develop their own independence. Cultivate a positive outlook: Embrace change as an opportunity for personal growth and renewal. View the empty nest as a chance to embark on new adventures, explore passions, and enjoy newfound freedom. Empty nest syndrome is a natural phase of life that requires adjustment and self-care. By recognizing its symptoms and implementing coping strategies, parents can navigate this transition with grace. Embrace the opportunity to rediscover yourself, foster new connections, and find fulfillment in this new chapter of life. With a positive mindset and a focus on personal growth, empty nest syndrome can become a period of renewal, joy, and self-discovery. Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1

6 Reasons TO GET UP EARLY

More time for yourself You might be able to get some much-needed (and desperately wanted) time for yourself if you get up early and live with other humans - children or adults.

More time to exercise Getting up early could help you find the time to work out if working out is important to you.

Less time in traffic Early mornings can help you beat the usual traffic, which is pretty much universally beneficial.

Helps you concentrate We tend to feel groggy and disoriented when we first get up because our brain does not wake up immediately. You're more likely to stay focused if you wake up earlier.

More time to get things done Have you ever wished there were more hours in the day? By setting your alarm an hour or two earlier than usual, you'll get your wish granted.

Healthier skin Your skin can show signs of rough nights in fine lines and wrinkles, paleness, and swollen or droopy eyelids. Acne is also associated with sleep deprivation.

Swimming Workouts: How to Condition In and Out of the Water Written By Dr. Danielle Litoff

I was a competitive swimmer for most of my life. I can tell you first-hand that it is an incredible way to get strong and stay in shape, but I can also most certainly say that it is not the only workout you should be doing. Like any other sport, swimming needs the incorporation of other training exercises to keep an athlete balanced. We don’t live in the water, so swimmers need to do things on land as much as they do in the pool. When we are in the water, we have an alternate sense of weight and balance because the water makes us feel lighter and steadier than we do on land. When you are doing a swimming workout you are lying on your back or stomach while moving forwards and backward, which is not how we move in any out-of-water scenario. This is why land-based weights and strength training are especially necessary to keep muscles conditioned in our natural state. Balance training and stability work are also key elements of a swimming workout regimen. Pros of Swimming Workouts Swimming truly is a full-body workout and it is great for your cardiovascular system. Not only are you working your heart, muscles, and lungs, but you are also controlling and training your breath to be more efficient and have higher endurance.

Swimming workouts are also great for recovery. Oftentimes higher impact sports like track, soccer, or football can result in a joint injury. Rather than completely sitting on the bench, you can hit the pool. This allows for continued movement and cardio that is much easier on the joints and can keep an athlete conditioned, while also relieving impact and strain. You want to be careful to not do all your rehab in the water, though, because we live on land. You can use the water to continue to move with less force and then as you get stronger, move out of the pool.

Common Swimmer’s Injuries Even though swimming is a low-impact sport, it can cause injury to the shoulders and neck. Swimming is a largely upper-body sport and requires a lot of power from the back, shoulders, arms, and core. Most elite swimmers don’t actually kick very much. This is why you hear the term “swimmer’s V”, which refers to the shape a swimmer’s body gets: broad shoulders and strong back that taper down to the waist, like a “V”. Because of this increased demand on the upper body, swimmers often suffer from neck pain and extreme tightness in their pectoral muscles. They also experience shoulder pain and immobility caused by rotator cuff injuries. These can be rehabbed through stretching, dry needling, and clinical physical therapy exercises.

Exercises for Rotator Cuff Strength and Endurance If you are going to add a swimming workout to your exercise routine, or you are a swimmer primarily, then you need to work on your rotator cuff strength, scapular stabilization, and posture. These exercises will help you keep mobility in the shoulders and avoid injury.

Prone I, W, and Y Prone I: This exercise is great for stabilizing the scapular muscles which allow you to reach overhead and out in front of you without shoulder pain or compensation. Perform these before you get in the pool to remind your body to use these important scapular stabilizing muscles. Prone W: This exercise is great for training scapular stability and works well in conjunction with the Prone I exercise. Prone Y: Use this exercise for strengthening the muscles that support your upper back and shoulder blades for strong overhead reaching.

Check out our YouTube Channel: https://www.youtube.com/@battlebornhealth5299 Sideline External Rotation This is a great exercise for rotator cuff strengthening and is good to include in a scapular stabilization program. It is something I always recommend for swimmers. Wide Lateral Pull This is a great way to increase strength in your shoulders and your back. Keeping good posture and not letting your knees go over your toes are essential in preventing injury and building strength while doing this exercise. Dr. Danielle Litoff DPT is a Doctor of Physical Therapy and Health Coach at Battle Born Health in Reno, NV. Her practice focuses on the principles of modern, proven medicine, delivered with an old-fashioned commitment to patient care and one-on-one relationships. For more wellness tips, visit her blog where she writes about various topics of nutrition, health, and physical therapy." https://www.battlebornhealth.com/ https://www.facebook.com/battlebornhealth/ https://www.instagram.com/battlebornhealth/

Claim it Written By Jace Jacobs

I love when that dove sings and the wind through the chimes. Soaking up the sunbeams while testing out new rhymes. Have you ever thought about claiming the beautiful things around you in life instead of focusing on the bad? I like to think of it as a verbal form of gratitude where you show appreciation for the things that float your boat. It's easy to get caught up in the dirty dirties of the world that can bring you down to a lower vibration. How often do you express (claim) what you like and prefer? As for myself, I appreciate the sounds of nature when I step outside each morning. The birds are chirping as they begin their day. The cool breeze is blowing through the trees. There is so much beauty all around. So much to appreciate. I prefer to claim those moments. Ahhh yeah, I love that. Another beautiful moment, knowing just the right time. Ahhh yeah, when that dove sings. I'll be claiming what's mine. Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Claiming what's mine I love when that dove sings And the wind through the chimes Soaking up the sunbeams While testing out new rhymes The day is off and running I’ve got my critters with me We’ll lift each other up And be who we can be I see that look in your eyes And the smile on your face Slowing down and getting close Being cautious with the pace Another beautiful moment Knowing just the right time Ahhh yeah, when that dove sings I’ll be claiming what’s mine Appreciation feels good. Right now is a beautiful moment to claim your abundance and shine bright with gratitude. Name it and claim it. Sending you much love and light on your journey.

Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com. Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com. Jace enjoys helping cool souls raise their vibrational state so they can experience more confidence and clarity in their life.Appreciate Everything ~ Love Fully ~ Need Nothing#HappyMindsetPoetryVisit the social media links below for video performances of spoken word rhyming happy mindset poetry. https://www.facebook.com/jacewjacobs/ https://www.youtube.com/jacejacobs https://www.instagram.com/jacejacobs https://twitter.com/jacejacobs

HEALTH AND WELLNESS TIPS Protect your skin against the sun this SUMMER

Protecting your skin from the sun's harmful rays is crucial during the summer or any time you're exposed to intense sunlight. Here are some effective ways to protect your skin: Wear sunscreen: Apply a broad-spectrum sunscreen with an SPF (Sun Protection Factor) of 30 or higher to all exposed skin. Reapply every two hours or more frequently if you're swimming or sweating. Seek shade: Limit your direct exposure to the sun, especially during peak hours between 10 a.m. and 4 p.m. If possible, stay in the shade of trees, or umbrellas, or wear protective clothing that provides shade. Wear protective clothing: Cover your skin as much as possible with lightweight, loosefitting clothing. Opt for long sleeves, long pants, and a wide-brimmed hat that shades your face, ears, and neck.

Use sunglasses: Protect your eyes and the delicate skin around them by wearing sunglasses with UV protection. Look for sunglasses that block 100% of UVA and UVB rays. Be mindful of reflective surfaces: Remember that sand, water, snow, and concrete can reflect and intensify the sun's rays. Take extra precautions when you're near these surfaces. Stay hydrated: Drink plenty of water to keep your skin hydrated from within. Proper hydration helps maintain the health and elasticity of your skin. Avoid tanning beds: Artificial tanning beds emit UV rays that can cause skin damage and increase your risk of skin cancer. It's best to avoid them altogether Check the UV index: Stay informed about the UV index in your area. The UV index indicates the intensity of the sun's rays and helps you plan outdoor activities accordingly.

Remember, protecting your skin from the sun is important year-round, not just in summer. Incorporate these sun protection measures into your daily routine to maintain healthy skin and reduce the risk of sunburns, premature aging, and skin cancer.

TRAVEL TIPS ON THE GO!

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

What to Bring:

What to buy

Protein Powder and all your supplements

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

• Enough fresh fruits, veggies and raw nuts for the road (or flight). Pack them in an insulated lunch bag for longer trips.

• Almond or coconut milk. You can also bring raw almonds and blend your own fresh milk!

• Your blender. • A knife to cut fruits and veggies. • A small, flexible cutting board. • A water bottle with a filter such as the Brita Bottle Aqua. You will have clean water anywhere you can find a running tap! • Ziploc bags so you can bring your healthy snacks on the go. • Lemons for your morning lemon water.

You can also bring the nonrefrigerated boxes with you instead of buying when you arrive.

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

What to do: Make sure your hotel has a refrigerator in the room. • Research grocery stores and healthy restaurants beforehand. • Plan for exercise each day, whether it is walking around to see the sites, or heading to the hotel fitness center or pool. • Plan your meals and snacks each day. If you do not have a plan, you are more likely to end up making poor decisions. • As with your at-home diet, aim for an abundance of whole unprocessed plant-based foods. It may require a little extra planning to get these foods, but it’s totally possible. Always set yourself up for success!

Healthy Snacks: Vegetables: Carrots, celery, English cucumbers, sugar snap peas, mini bell peppers, cherry tomatoes, sliced jicama, toasted nori sheets, and kale chips (you can make your own!) - Fruit: Apples, grapes, pears, tangerines, bananas, peaches, nectarines, plums and cherries - Miscellaneous: Raw nuts and nut butter (excluding peanuts), hummus, salsa and tahini. *Tip: Aim for foods that do not have a complicated peel, are not super sticky and cannot be squished easily.

TRAVEL ITINERARY THINGS TO SEE

ACTIVITIES

PLACES TO EAT

TRAVEL TIPS

LOCATION

TRANSPORTATION

"Hello, July! Now, the days are going to be hotter and the nights even longer.” -Unknown