The July issue of The Live Love and Eat Magazine

Live Love and Eat Health|Wellbeing|Nutrition

ISSUE 40 | JULY 2019

In This Issue:

Fancy Water, Please!

Sun Safety

A Summer To

What Comfort Foods are hiding

Remember

6

Gifted to Me 5 Tips to Stay on Track while on Vacation

Book Feature

Adopt don't Shop! Pop's the Cat Everyday Makeup and a Special Spring style! A talk with UK Makeup Artist

The Extremely Bearable Lightness of Summer

Meet our Spotlight Jelisa Smith

Summer Recipes You Will Love

8 Hacks to Attract more Money

ISSUE 40

What is inside MEET OUR SPOTLIGHT Jelisa Smith

RECIPES Summer Recipes

MEET OUR CONTRIBUTORS Read all about what wonderful work they are doing

GET CREATIVE WITH DRAGON FRUIT HEALTH AND FOOD NEWS

ARTICLES 03 Editor's Note 15 What Comfort Foods are Hiding 18 Everyday Makeup and a Special Spring Style! A talk with UK makeup artist by Enya Boyce 21 Adopt don't shop! Pop's the cat.

23 July poems by Dear Therapy 25 Fancy Water, Please!

28 Sun Safety 32 5 Tips to Stay on Track while on Vacation 35 The Extremely bearable lightness of Summer 41 A Summer to Remember 50 8 Hacks to Attract More Money. How to never feel scarcity again 54 Gifted to me

LIVE LOVE AND EAT

Note From Editor

DIGITAL

New stories, new writers It is the month of July. We have amazing articles in our July issue. Be sure to read every single one of them.

We recently launched the very first episode of our new show The Live

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Love and Eat Show. Be sure to go check it out on our website.

Check out our Summer recipes in the recipe section.

Our spotlight for the July issue is Jelisa Smith .

Read all about the wonderful work she is doing in the world.

Enjoy the month of July!

Love and Wellness

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MEET OUR CONTRIBUTORS

Managing Editor Bernadine Otto

Bernadine Otto

Judy Brown

Jace Jacobs

Dear Therapy

Michele Vontell

Diane Letchworth

Mark Semple

Curt Lewis

Sherry Parks

Enya Boyce

Katie Saunders

Kalpana Vasu

Anisha Anand

Jelisa Smith

Michelle Vodrazka

The Grass fed Gingers

Contributor Judy Brown Contributor Jace Jacobs Contributor Dear Therapy

Contributor Michele Vontell Contributor

Contributor

Contributor

Contributor

Contributor

Diane Letchworth Mark Semple Curt Lewis Sherry Parks Enya Boyce

Contributor Katie Saunders Contributors The Grass Fed Gingers Contributor Kalpana Vasu Recipes Anisha Anand Book feature Michelle Vodrazka Spotlight Jelisa Smith

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

CREATIVE ICE CREAM FLAVORS DAY Summer is here and it is hot. You need something to cool off. Hold a creative ice cream party. Make sure you have lots of flavors and toppers, so people at the party can get real crazy and creative.

INDEPENDENCE DAY The fourth of July is the birthday of our nation. Today, we celebrate and enjoy the freedom that comes with the event that made this day so special.

STAY OUT OF THE SUN DAY Stay Out of the Sun Day on the 3rd July encourages us to stay cool in the shade, and to give our skin a rest from the hot damaging rays of the sun.

We are in the middle of summer when the temperatures are the hottest, and the sun is the brightest. it is a good idea to take a break from catching all of those rays and stay out of the sun.

PICK BLUEBERRIES DAY The blueberry harvest begins in early to mid-July. Native to North America, blueberries are delicious, healthy and nutritious. Over 90% of all blueberries are grown in North America. The U.S. is the world’s largest producer of blueberries. In 2012, the U.S. harvested total: 564.4 million pounds of cultivated and wild blueberries. North American natives called them "Star Berries', as the blossom end has five points resembling a star.

Health and Food News - Kidney health. Activated charcoal may be able to assist kidney function by filtering out undigested toxins and drugs.

- May help with Intestinal gas.

WHAT ARE THE BENEFITS OF DRINKING ACTIVATED CHARCOAL PILLS?

- Water filtration.

- Helps with Diarrhea.

- Teeth whitening and oral health.

STAY HYDRATED Keep hydrated, especially during the Summer months. Dehydration happens when your body loses more fluid than it takes in and can no longer perform normal functions. When you become dehydrated it will give you a puffy look, swollen feet, and fingers. Drink half of your body weight in ounces per day.

Benefits of Push Ups Pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. They can also strengthen the lower back and core by engaging the abdominal muscles. Pushups are a fast and effective exercise for building strength.

SPOTLIGHT

JELISA SMITH

''Prioritize self-care and spend quality time with yourself every single day! It does wonders for stress reduction and you will be better equipped to pour into everyone else in your life if you are pouring into yourself each day''!

Jelisa is Wellness Coach and Founder of Jelisa Smith Coaching. She is married with a 2-year-old daughter.

Jelisa Smith

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

It’s funny, because it all started with me wanting to have a flat stomach, as vain as that sounds. That is how I believe I found my purpose in helping people stay happy & healthy. After achieving my flat stomach by making simple changes to what I ate and how I exercised, I was soooo excited to teach others how to do the same!!

So many people I knew were struggling with their health, especially their weight, and I wanted to help them so I became certified in personal training in 2012. I had no idea I would turn this into a business and build an entire brand around it! 7 years, 2 million YouTube views, over 40k total followers, and a reality show feature later, I’m just getting started!

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

My parents because they were my first teachers and inspire so much of what I do today. My daughter because she has already taught me so much in her two years of existence and I aim to be better every single day so I can help her become the very best person she can be. Also, I’m inspired by Beyonce, Michelle Obama, and Oprah because they embody excellence in all they do and aim to inspire, empower, and uplift all people around the World, especially women of color, which is one of my aspirations.

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

Not yet What do you do in your free time (volunteer, work, hobbies, etc.)

In this season of life, my free time is devoted to being present with my husband and daughter. We’re very busy, but I always want our time together to be of quality. Even if it’s just sitting together watching a silly movie or walking to Target.

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

In full disclosure, It’s been very challenging to balance my 9-5 with my coaching business and building my brand! When you are doing work you love, you want to do it all of the time, but then there are these things called “bills” that need to be paid and investments you need to make so that you are able to continue doing work that you love. For so long, I wanted to rush my success in my business so I could grow it and work in it full time. Hearing from many successful entrepreneurs on podcasts talk about their journeys, I would feel so much shame around having my 9-5 job and didn’t feel like a “real entrepreneur”, but I am finally seeing the value in continuing to work my 9-5 as I build this business. It is my “dream funder”, and it allows me to make my mistakes and not-so-good investments with minimal interruption to my overall finances.

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

Tune into my Youtube channel, youtube.com/JelisaSmith for the best place to keep up with me and my family! We are refreshing and revamping the channel with all new, valuable content to teach you how to live happy and healthy!

What is your favorite quote and why?

“Greater is He who is in me than he who is in this World” - 1 John 4:4 I love this scripture because it reminds me that God always has my back no matter what is going on in the World. It gives me all of the confidence I need.

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

Keep it simple Focus on eating whole food foods, which typically have very minimal ingredients, all of which you can easily pronounce.

Don’t kill yourself in the gym!

Being active doesn’t mean that you have to do the same type of activity as the next person, do what YOU will be the most consistent in. Do exercise that you enjoy, and try out new types of exercise every once in a while!

Always put yourself at the top of your “to-do” list.

Prioritize self-care and spend quality time with yourself every single day! It does wonders for stress reduction and you will be better equipped to pour into everyone else in your life if you are pouring into yourself each day!

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

My mission is that I leave a legacy of love. Overall, I want people to embody love because that is truly all of our purpose in life. That is the purpose of our existence. Love truly will win, if we allow it to.

E-mail:Â info@jelisasmithcoaching.com Websites:Â www.jelisasmithcoaching.com

What Comfort Foods are Hiding

By Mark Semple

Have you ever noticed when you embark on a healthy regimen that you often find yourself feeling funky, lethargic, blah, etc.? How can this be? You have committed to dropping all the less-than-optimal foods & beverages that you consume regularly, eating clean, exercising often, drinking more water, meditating and generally living in a higher, cleaner way.

How is it possible to be doing all this and not feel spectacular? You know that you are doing all the right things and that your body & energy are going to benefit substantially from the quality nutrients that you are now blessing it with. The feelings that you're experiencing are actually a huge gift – your lifestyle change has revealed some additional junk in your energy field that requires attention in order for you to truly feel the joy, bliss, passion, lightness, enthusiasm that you seek.

There is, of course, the initial physical reaction of withdrawal. When your body has grown accustomed to a daily onslaught of alcohol, caffeine, sugar, sodium, dairy, fat, etc., it automatically produces the elements necessary to respond to this surge when it enters your body.

It will take a little time for your body to realize that you're now treating your body as a temple rather than a garbage dump, and it will adjust the digestive processes to suit the new influx.

During this transition, you will experience some funkiness and cravings and the only way through it is to get through it. (Keep something inspirational in various locations around you to remind you WHY you started this journey.)

The reason for the term 'Comfort Foods' is just that – they provide a certain level of comfort - an instant gratification – when there is a certain condition or event(s) in your day that were less than pleasurable. Half a pint of your favorite frozen delicacy, a bag of salty crunchy snacks, a glass or two of wine, a decadent extra this/double that latte.

They often hit the spot and provide a certain level of satiation. Temporarily. Your body will respond to it in it's own way, whether impeding your sleep, some undesirable spots on your visage, digestive problems and the original problem still being present.

If you find yourself reaching for comfort foods on a regular basis, it may be worth exploring what exactly it is that is needing comforting. As babies, you learn rapidly that something in your mouth is soothing. A pacifier, milk receptacle (natural or synthetic), cookies, etc. You become conditioned to something in your mouth providing rapid soothing. As adults, it expands to alcohol, tobacco, caffeine, snacks and more.

Thus, when you take the comfort foods out of the picture for a while, all of the things that you previously attempted to soothe are now going to be more present in your awareness. They are uncomfortable – that is why you had the comfort food on hand. And, you now have a choice: You can resume your practice of reaching for the junk food when your energy gets disturbed, or you can look into identifying and resolving the root issues that are creating this discomfort and allow your journey into higher living to truly create the feelings & energy that you eagerly anticipated.

Some of the opportunities may be readily apparent and you know what you need to do – you just haven't been willing to do it. Ie: To speak your truth about something or to stand up your ground when you know you should.

Other issues may go deeper and require some sessions with a coach, energy healer, Reiki practitioner or other such professional. (We all have blind spots and need another to assist us in identifying and resolving them.)

Examples of this are: Past trauma, stored negative impressions, fears and self-doubt. The energy of situations you are in – or people you are around – may actually be toxic to you.

There are some circumstances that may be beyond your control in this moment. You will know whether it is right for you to allow yourself the comforts or stay committed to your path.

As you continue to honor your commitment to being the best you, you will continue to experience things that need your attention. It may not always be easy, but it will be worth it.

Mark Semple is a Certified Comprehensive Coach, Energy Healer, Yoga Teacher, Author and Speaker. He has supported many clients in releasing that which was impeding them from fully enjoying their life journey. Mark utilizes a variety of intuitive coaching & energy clearing techniques to identify and resolve the root causes of his clients opportunities. He co-hosts regular transformational workshops and retreats. Mark is also passionate about sharing the gifts of yoga and essential oils. He lives in Queens. Conscious Being Living Loving. coach@consciousbeinglivingloving.com https://www.facebook.com/Successful-Together-Coaching-10975812563/

E V E R Y D A Y

M A K E U P S P R I N G

A N D

A

S P E C I A L

S T Y L E !

A TALK WITH UK MAKEUP ARTIST ENYA BOYCE

Everyday makeup style by Enya Boyce, Instagram Makeup artist.

What everyday makeup style do you recommend and why?

Neutral warm shades that are wearable throughout the day. I normally go for a smoky eye with a nude lip shade and highlight to make the eyes pop and give the face a healthy glow.

What inspires you to create the makeup styles that you do?

I get inspired by social media makeup pages. I enjoy being creative and showing my artistic side through my makeup styles. Most of my styles are bold and colorful.

Where on social media can we find you? www.instagram.com/makeupbee.xx What makeup do you use?

Most of the products I use are from the makeup revolution which are affordable and good quality which is available in the UK and USA. I’ve used the makeup throughout my Instagram posts.

How to cleanse poor skin?

Advice for poor skin is to wear lighter products on the skin and use primers and eyes creams to help the products look more flawless.

Adopt don’t shop! Pop’s the cat.

A positive talk with Katie Saunders.

What inspired you to adopt your cat Pop’s?

I think it was more of a driving force behind getting a cat.

Because I’ve always had cats and I missed them. Once Will and I had moved into the flat, we kept browsing animal charities to see who needed a home. We decided to check out Woodgreen.

We drove ten miles until we reached the animal shelter.

They didn’t have many cats left. The shelter showed us who had come into their other two branches, Pop’s was on there. There was another cat which Will became keen on. However, this cat wasn’t very good with people. We returned to the animal shelter at 4:30pm that day. The shelter closed at 5pm but were happy to let myself and Will meet Pop’s for the first time. Pop’s was only in the shelter a day or so, he was a stray and we knew nothing of his past. Pop’s was a quiet cat at first, however when he saw us, he was happy to come over and say hello. That was when I was sure this was our cat. We reserved Pop’s and returned one week later as the shelter needed to perform blood tests and chip him.

How quickly did Pop’s settle and how is he doing in his new home?

At first, he wouldn’t settle, and he was so loud. We were feeding him half a pouch in the morning and again in the evening. We were told we were under feeding him hence Pop’s being loud. We began feeding Pop’s a pouch in the morning and again in the evening. However, weeks later the vets confirmed we were right the first time. That Pop’s only needed half a pouch in the morning and then half at night. Pop’s was very timid and scared of people but he’s much better now. Pop’s doesn’t go outside much and won’t allow strangers to approach him. Pop’s is very vocal still, whenever we go out for the day or the night Pop’s proves to be more of a pain. It might be from how he was treated in the past. We have no idea what happened to him, he may have separation anxiety. Sadly Feliway doesn’t work and won’t calm him. He just needs extra loving.

What would you advise to readers on adopting for their first time?

It’s honestly worth rescuing a cat. It’s rewarding and they love you because of their second chance. They didn’t choose to go to a shelter, but you can choose them, as much as they choose you. Having a rescue cat might be harder, but they will love you so much more. I’ll always be for #AdoptDontShop.

Having Pop’s, although he can be loud and clingy, I wouldn’t have it any other way. Pop’s curls up to me at night and who knows, a year ago he might have had no one. I try not to think about his past, was he abused? Was he torn apart from a family? Because it makes me so sad. But he is loved now by everyone, it makes it worth it!

Where on social media can we find you? www.instagram.com/pops_the_shouting_cat

I LOVE JULY

BY DEAR THERAPY I love July, chilling in a swimming pool, Where the weather is warm and the breeze is cool, Just for a moment time stood still, Spring has awakened for the thrill!

July is sweet, calm with a healthy embrace, Where we consume fruit that’s fallen into place.

FRIENDLY JULY

BY DEAR THERAPY We will see the nutrition that Spring of what we know, Fresh fruits and vegetables still will grow, Until they fall from the tree with their ripened glow, Beautiful salads and smoothies the season will show, The latest fashions, the shops will sew, Greeting everyone friendly, never a foe.

Dear Therapy is a Poetry and blog writer. Aspirations to study Forensic Psychology as a degree. deartherapyblog.wordpress.com https://www.instagram.com/deartherapy/

Fancy Water, Please!

BY JUDY BROWN There are so many words to describe summer. It is hot and sticky, wet and wild, fun and delicious....and the list goes on.

Summertime is also party time. Weddings, baby showers, birthdays, and holidays fill the summer months.

Party preparations include simple fare and cooling foods. My favorite summertime menu includes what I call fancy water! Infused water recipes fill the internet. Rightfully so.

They are simple, refreshing, and even elegant.

One of my standards is water infused with cucumbers slices. It is perfect for overcoming the thick summer air.

Organic, seasonal, and stress free.

You can’t go wrong with lemon infused water any time of year. Yellow for a sunny infusion and perhaps just the right color for your table decor.

Citrus season comes in the fall. Try thick slices of oranges to get a citrusy infusion and a vitamin C boost.

When it is apple season I cut thin slices of Ginger Gold apples and add them to my water. Pretty and yummy.

The sky is the limit. Experiment with strawberries and raspberries when they are plentiful, watermelon chunks for a summer party, and basil water all summer long.

How about blueberries and lemon balm?

Kiwi slices floating in bubbly water. How artistic and fun.

Cantaloupe infused water can be sweet and fragrant.

Mint water is the most refreshing and uplifting of all!

Infuse your water at least a couple of hours or overnight in the fridge. You want it to brew for a strong flavor. If using mint, lemon balm, or basil, I often remove the old leaves after infusing them and replace with fresh ones.

Better eye appeal! Glass pitchers highlight the fruits. Add ice (or not) and voila!

Staying hydrated in the summer is very important. Fancy water isn’t just for special occasions. It is also a practical way to stay healthy in the summer heat. For all parents, this is an excellent way to get your children hydrated.

They love helping to make the infused water and drinking it too. Let them pick the fruit and throw it in the pitcher. A win win.

Why not a blueberry and strawberry infused pitcher of water for your 4th of July celebration? Fancy and fun!

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/

Sun Safety  With The Grass Fed Gingers

Summer is finally here! As red haired and fair skinned ladies, we have had our share of unsafe sun practices.

In this article, we talk about ways to keep you and your family safe during the sunny summer months.

Is sunblock really the answer?

Most sunblock and sunscreen is harmful. Sunscreen use has exploded over the past decade as a way to increase sun exposure time while decreasing the chances of getting sunburned. The media claims that sunblock and sunscreen prevent skin cancer. But emerging studies are telling a different story.

There are two types of sunscreen on the market---a mineral barrier type or chemical type. The chemical type sunscreen is the most popular and widely used. Chemical sunscreens contain chemicals that include but are not limited to oxybenzone and avobenzone. Since the skin is our largest and most absorbent organ, these chemicals cross directly from the skin and into the tissues.

New research by EWG (Environmental Working Group) reveals that the chemicals commonly used in sunscreen are endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body.

The most common sunscreen chemical, Oxybenzone, was found in 96% of the population by a recent study by the Center for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor, can reduce sperm count in men and may contribute to endometriosis in women.

The EWG warns against using oxybenzone, especially on children or pregnant/breastfeeding women.

If that’s not disturbing enough: Of the 1,400+ sunscreens tested by the EWG, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer.

The EWG’s most recent report listed Neutrogena as the #1 sunscreen brand to avoid, citing high concentrations of oxybenzone and other hormone disrupting chemicals, and misleading claims about their SPF levels.

Skin cancer is serious and there needs to be a serious conversation about prevention without the use of chemicals. However, the knee-jerk reaction is to say “Stay out of the sun” and “Wear sunscreen everyday and reapply frequently”. These statements are more damaging than constructive.

Vitamin D plays a crucial element in our health.

Vitamin D is an often overlooked victim in our fear of the sun. Vitamin D in the human body is mainly derived from skin after ultraviolet light exposure and from dietary sources. Vitamin D is originated from 7dehydrocholesterol, which is converted in the skin by ultraviolet light band B (UVB) to Vitamin D3 (cholecalciferol), an inactive precursor.

More than 90% of systemic Vitamin D originates from the skin and around 10% from food intake.

Most sunscreens completely block the body’s ability to manufacture Vitamin D. Statistically, 75% of us are deficient in Vitamin D and Vitamin D deficiency has been linked to higher risk of cancer, development of diabetes, and heart disease.

We use chemical sunscreens that have the potential to greatly increase skin cancer risk and reduce Vitamin D production in the name of avoiding skin cancer, and increase our risk of more widespread diseases related to Vitamin D deficiency. It’s not a good cycle to be in.

We need the sun and all of it’s benefits. Here are some tips to get those benefits while being safe: Only 15-30 minutes per day is needed for adequate exposure for Vitamin D formation. Keep direct sun exposure to mornings and late afternoons when the sun’s rays are less intense. After adequate exposure time, hit the shade!

The safest option is to cover up. Hats, long sleeve shirts, pants, and umbrellas are ideal while continuing to enjoy the summer weather.

It’s important to not get sunburned as this causes long term damage. Finding that balance between safe exposure and shade is key.

There are things you can do to boost your skin’s ability to act as a natural sunscreen: - Getting adequate nutritional Vitamin D-Emerging evidence shows that optimizing blood levels of Vitamin D can have a protective effect against sunburn and skin cancer.

- Taking Vitamin C (~2,000 mg/day) is a potent anti inflammatory and immune booster.

- Coconut oil, Medium chain fatty acids and saturated fat are easily utilized by the body for new skin formation and are protective against burning.

If applying a sunscreen is a must for you, choose the mineral barrier option over the chemical. Mineral sunscreens use two natural minerals—zinc oxide and titanium dioxide—as active ingredients.

These minerals simply sit on top of your skin and protect it by reflecting away UV rays.

Here some natural mineral sunscreens that the EWG lists as safe: - Alba Botanical Mineral Sunscreen - Badger Mineral Sunscreen - JASON Mineral Sunscreen - Naked Turtle Mineral Sunscreen with Aloe - Sunology Natural Sunscreen - Raw Elements Sunscreen

Renai Dubois, CTNC and Adrienne Klein, CTNC are The Grass Fed Gingers. Their soul-driven nutrition based podcast The Grass Fed Gingers is available on iTunes, Google, Stitcher and www.grassfedgingers.com

5 TIPS TO STAY ON TRACK WHILE ON VACATION

by Michele Vontell

N

ow that summer is here and you are about to take that long awaited vacation, you might be wondering, how you’re going to manage to stick to your healthy weight loss plan. The one that you have worked so hard on.

Many people use going on vacation as an excuse to overindulge but I encourage you not to use that approach.

Adopting a healthy lifestyle means, no matter where you are or who you are with, your choices continue to support your goals.

You can still have a great time while staying on course.

If you are worried that your vacation trip will derail your efforts and add those extra dreaded pounds, I have you covered.

Here are 5 tips to help keep you on point:

1

2

DON’T USE VACATION AS AN EXCUSE TO FALL OFF TRACK You didn’t work this hard to get where you are only to gain all the weight back.

You can still continue to lose or maintain your weight while having fun.

If you do plan on making eating decisions that aren't good for you, keep in mind the 80/20 rule. This way you are providing your body with mostly healthy options, while enjoying some treats.

If you skip a day of exercise or eat an unhealthy meal, it’s not a big deal.

However, if you continue this throughout your vacation, it can become really difficult to get back on track. It’s important to ask yourself, how will you feel about yourself and in your body if you allow poor decisions to dominate?

PLAN AHEAD OF TIME. DO YOUR RESEARCH PRIOR TO YOUR VACATION. Search all surrounding restaurants that offer healthy food options and plan to eat there.

Also, pack healthy snacks for when you are on the go.

Keep them with you so you aren't tempted to head for the nearest drive-thu.

3 DON’T SKIP THE WORKOUTS.

Prior to leaving, find out if there’s a gym where you are staying at or one close by. If that’s not doable you can easily get in a good workout in your hotel room. There is no excuse.

Some examples of different exercises you can do even in a small space is, squats, lunges, jumping jacks, push ups, and plank exercises.

You can also go for long walks for sightseeing.

If you want to add some resistance you can pack resistance bands or if you are at the beach you can put sand in empty water bottles and use them as hand weights. Be creative.

Bring along a picture, quote or any other type of reminder as to why you wanted to embark on your weight loss journey to begin with.

This can help to keep you inspired.

4 KEEP HYDRATED If you know you are going to have cocktails, be sure to drink plenty of water throughout the day. Staying hydrated is important not only in terms of weight loss but also for your overall health.

5 STAY INSPIRED Just because you are on vacation doesn't mean you should abandon your weight loss goals.

You can have fun, relax and enjoy your time away while choosing the right options. This way when you return home you aren't having to “start over” because you continued to support your goals throughout your time away. You will be thankful that you did.

By creating a healthy lifestyle, this means you take it with you wherever you go. It is now a big and important part of who you are.

When you fuel your body with exercise and healthy foods, you will have more energy to keep up with all the daily activities, more so, than if you ate foods that leave you feeling tired, bloated and miserable.

You can truly enjoy your time away while sticking to the healthy lifestyle you created for yourself. If you can stick to it at home where your schedule is super hectic and stress levels are high, then you certainly can continue it while you are in your vacation happy place.

Have an amazing and healthy vacation!

“ Meet Michele Vontell! Michele Vontell is a Transformational Nutrition Weight Loss Coach helping women to build a healthy relationship with food and body so they can lose weight, end unwanted eating habits and feel confident in their body. She helps her clients transform their lives by teaching them effective strategies that deliver long term results, allowing them to finally break free from the cycle of body shame and yo-yo dieting for good. By creating new and empowering habits, they can make peace with food, discover a new zest for life and develop unconditional love for their body. www.michelevontell.com https://www.facebook.com/michelevontell/ https://www.instagram.com/michelevontell/?hl=en

The Extremely Bearable Lightness of Summer

By Diane Letchworth

I’m sitting here, trying to get my thoughts together about Summer.

For one thing, it has definitely arrived here in the Southwest US. We had a long, lovely, unseasonably cool spring season, but summer weather has arrived in earnest – hello, triple-digit temperatures!

I don’t mind the hot weather – I just make a point of staying hydrated, especially if I need to be outdoors for any length of time. (Not usually an issue, but sometimes … errands.)

Like the cold months in other parts of the country, here in the desert the hot months are a good time to get a lot of stuff done indoors – cleaning out any accumulated clutter. (And have we been down-sizing machines over the past couple of months!)

I think there’s a connection between eating lighter foods, wearing lighter (and sometimes fewer) clothes, etc. and a desire to rid ourselves of extra baggage – this time of year, I prefer to “travel light”!

Does this resonate with anyone else?

Instead of heavy soups and stews, salads become more appealing.

And the sweaters go back into storage, replaced by t-shirts and tank tops. Jeans are switched out for shorts.

And, for me at least, the books I know I’m not going to read again, the movies I’m not going to watch again, and anything else that’s piled up but I know I’m never going to get to … it’s time to go!

It’s just another way for me to feel “lighter.” I mean, maybe it’s because I’ve started exercising again, after a long layoff due to numerous factors, or because I’ve cleaned up my diet (mostly by simply eating less), but something has left me feeling less weighed down than I did this time last year.

Knowing that my mother has transitioned and is finally at peace could also play a part. That’s more baggage that isn’t pressing down on top of me anymore.

Things have changed, and things are still changing.

But that’s the way Life works – things are always in flux.

We know we’re not staying at our current address – we’ll be moving house (again!) in another month or so. But there will be much less to move!! Like I said – a lot of down-sizing….

The past couple of months have been rough, I won’t lie. But they’ve been good for us in a lot of ways too. I took a good look at a lot of the material belongings I had amassed over the past few years, and realized it was time to let some things go. Even some things I had enjoyed or felt somewhat attached to.

Sometimes it’s simply time to move on, to move beyond.

We even finally unloaded our heavy furniture, replacing it with smaller, lighter, more functional pieces. That’s a little project we’d been working on for a few years.

Did I mention that I prefer to “travel light”?

I’ve done my best these past couple of months to keep my cool. There have been some very frustrating days, but overall I have managed to accomplish my goals. Most of the time, anyway. I haven’t been overly rigid, but I’ve tried to stick to the commitments I’ve set myself.

It hasn’t always been easy.

Right now, for instance, there is an off-and-on incessantly barking dog just behind the wall behind my head….

I happen to be particularly sensitive to certain types of noise, which makes apartment living in general rather … interesting, to say the least. In our current situation, I often feel literally surrounded. Ouch!!

But I’ve been coping reasonably well. Most of the time, anyway. (And yes, that’s a deliberate repetition on my part, lol.)

And I will tell you this: I am absolutely certain I owe it all to the five minutes I spend on my meditation cushion in the morning.

It’s a very, very rare morning that I miss it. I don’t want to give it up! I swear, it is the “secret sauce” that keeps me from losing my mind sometimes!!

A few weeks ago, when it seemed that everything was going wrong, I told Debra that if it weren’t for those five minutes every morning, I’d have been screaming. Because there were a few days that I was on the verge of doing just that….

This has been a summer of growth, and a summer of shrinkage – the former personal, the latter relating to household belongings.

Heck, just in the course of this past week, I am not kidding – I’ve had to throw away two shirts and a pair of pants that were beyond repair! (Normally, we take clothes to the thrift store, but these items had developed too many holes to salvage, seemingly overnight….)

Crazy, right?

And again, I just feel … lighter. That’s just a little bit more weight I won’t have to carry with me to my new home.

Maybe I’m unusual, maybe I’m not, I don’t know. I just know that I don’t like to hold onto things if they have no meaning for me. I don’t tend to have the time or the inclination to re-read, re-watch … re-do everything. Is that strange?

What I find is that there’s always something new to discover. So I prefer to keep moving forward, instead of slipping backward. Sure, there are a few books and movies that I can read or watch over and over, but they’re the exception, not the rule.

For the moment, I’m just going to appreciate the slight lessening of gravity as I look ahead to how much less packing I’m going to have to do this time around….

See? I’m feeling lighter again already!

Diane Letchworth is a Certified Holistic Health Practitioner, a Certified Transformational Nutrition Coach, and a Certified Reiki Master/Teacher.

She has been a regular contributor to the Live, Love and Eat magazine from the beginning. Diane (under the pseudonym Diana Bastine) is also an awardwinning author of YA fantasy fiction, and co-edited the steampunk faerie tale anthology Gaslight and Grimm, to which she also contributed a story based on "Rapunzel."

She can be reached at fairycatmom@yahoo.com, or diana.bastine@fairycatmother.net

A Summer to Remember B Y

C U R T

L E W I S

Summer.

A word that is seemingly synonymous with fun. It conjures up memories of time spent at the beach or lake, vacations, barbecues, friends and family, swimming, etc. It is a season that we all look forward to.

The month of July sits pretty much right in the middle of the summer and has several celebrations associated with it. After a little research, I found that not only is July the month that we in America celebrate Independence Day, it is also a month of other celebrations. I found that the month of July is also (to name a few): 1. Anti-boredom month 2. Picnic Month 3. Grilling month 4. Ice cream month 5. Belongs to Blueberries month With that said, let’s learn how to celebrate all of these in a healthy way so we can enjoy many more summers to come.

ANTI-BOREDOM MONTH In my honest opinion, this should be celebrated every month, if not every day of the year. When we get bored it is often because we have become sedentary and then that boredom leads us to snacking and often snacking on highly palatable foods which cause us to over-indulge.

A couple of tricks I use when I find myself becoming bored. I immediately get outside in nature and take a walk.

The fresh air rejuvenates and motivates me.

If I still feel the need for a snack after my outdoor excursion, I make sure I have fresh berries and either almonds or walnuts on hand.

Both are very healthy and satiating and guilt free.

Another way to fight boredom and utilize my tool of getting outside is to celebrate Picnic Month.

PICNIC MONTH Yes, it is Picnic Month. Who doesn’t love a picnic? Whether it is with family, friends, or just you and a good book, or you and your furry best friend. There is so much fun to be had and memories to be made with a picnic.

The great thing about a picnic is you can do it in your own backyard, at a park, on the beach, at the top of mountain after a hike, etc.

The possibilities are endless. Also, a great perk of a picnic is that you can play like a kid. If you’ve read any of my other articles, you will know that I’m a huge advocate of throwing caution to the wind and letting out the inner kid.

All too often as adults we get wrapped up in caring what other people think of us.

Well, a picnic is the perfect time to let out the inner kid and run, play tag, do cartwheels, hang upside down on the monkey bars, play frisbee, etc.

Think back to all the games you played outside as a kid and bring those back into your life.

You will laugh, smile, release stress, and if you do it barefoot you will be grounding and pulling the positive energy from the earth.

GRILLING MONTH Who doesn’t love to grill? This is also a perfect way to prepare food to celebrate Picnic Month. Honestly, to me, nothing tastes better than food right off the grill. Maybe it’s the midwestern boy in me, but I love grilled food.

Always opt for the highest quality ingredients you can afford. I love grass-fed beef or free-range chicken, combined with grilled veggies. The options are endless on how you can celebrate Grilling Month. I offer up one of my favorite marinades for chicken. I got this from @meowmix on Instagram.

Lemon Chicken Marinade: - 1 tbsp olive oil - 1 lemon - 1 tsp minced ginger - 1/8 tsp red pepper flake - Salt to taste

What to do: Combine all ingredients in a bowl. Place chicken and marinade in a bag. Marinade in fridge for 2 hours.

Grill or roast until done.

ICE CREAM MONTH “I scream. You scream. We all scream for ice cream.” We’ve all spoken those words before, and it is one of the tastiest summertime treats. Some of my favorite childhood memories are of ice cream socials. The neighborhood would gather and bring containers of homemade ice cream that they had hand churned (yes, this was before the day of electric ice cream makers). This was the real thing, smooth and creamy, a variety of flavors and toppings.

I won’t lie, I would eat until my belly felt like it would explode. So, yes, I love ice cream, but it isn’t the healthiest treat I can give myself. I am human and I will straight up tell you that I do not deprive myself of it. However, I do try to make the healthiest choice I can whenever I do “treat” myself. The lesson I taught myself is to make a conscious choice, know why I am eating it, and recognize how my body will feel after, and take responsibility for my actions. So, you ask, “Will I be celebrating Ice Cream Month?” Absolutely, and I will be celebrating with homemade ice cream with a twist. Big disclaimer here…I am not a chef or recipe tester or anything close. What I’m about to share is based on my own trial and error and you should feel free to play with flavors to suit your own tastes. I will be celebrating with a strawberry/blueberry coconut cream ice cream. The recipe is four simple ingredients.

Simple is key when it comes to nutrition and health and if you ask me…life in general.

Curt’s Strawberry/Blueberry Ice Cream: · 1 can (13.5 fl. Oz.) organic coconut cream. I used Trader Joe’s brand because it was composed of coconut and water. Most other brands I looked at contained guar gum. Once again less is more. · 1.5 cups chopped strawberries and blueberries. I used fresh berries since they are in season, but you can use frozen. · 1 tbsp vanilla extract · Pinch of sea salt In a food processor puree the berries with about half of the coconut cream. Add the rest of the coconut cream to the processor with the vanilla extract and salt. Combine the mixture. From this point it is all about personal taste.

If you want a stronger berry taste add more berries, etc. Pour the combination into a dish lined with plastic wrap, also cover the top of the mixture with plastic wrap. Let freeze for 24 hours. Remove from freezer and garnish with strawberries and blueberries. I like to sprinkle the top with almonds or walnuts for added texture and crunch.

NOTE: You will need to let the ice cream rest at room temperature until it softens enough to serve.

BELONGS TO BLUEBERRIES MONTH Yes, there was a reason I utilized blueberries in my ice cream recipe. Blueberries are great for us. They are high in fiber, low on the glycemic index, and they are great for our brains. Such a versatile food. Of all commonly consumed fruits, blueberries are among the highest in antioxidant capacity due to their abundance of flavonoids.

The most abundant flavonoid in blueberries (anthocyanins) has been shown to enhance memory signaling.

Consumption of blueberries (and strawberries) has also been linked to delays in cognitive aging by up to 2.5 years.

As you can see, there is a method behind the madness of my choosing strawberries and blueberries for my ice cream recipe.

Not only are they delicious but they will help us remember our summer festivities for years to come.

GET OUT AND CELEBRATE There you have it. Five great ways to celebrate the month of July. And, guess what. You can celebrate all five in the same day and all year round.

Picnic in the park with grilled burgers, chicken, and veggies, play like a kid to kick that same boring workout routine, and eat the strawberry/blueberry ice cream.

By the way, it also happens to be cell phone courtesy month…so leave your phone in the car and get a digital detox, too.

Have a great summer!

Curt Lewis is a Certified Transformational Nutrition Coach (CTNC) and Mental Health and Emotional Eating Specialist through the Institute for Transformational Nutrition. He is also a Certified Personal Trainer (CPT) and Fitness Nutrition Specialist (FNS) via the National Academy of Sports Medicine (NASM). He focuses on helping others live longer, healthier, and happier lives through fitness, nutrition, and self-care. Curt can be reached at curt.fit.lifestyle@gmail.com and on Facebook and Instagram at Real.Fit.Lifestyle. https://www.facebook.com/RFitLifestyle/ https://www.instagram.com/real.fit.lifestyle/

8 HACKS TO ATTRACT MORE MONEY HOW TO NEVER FEEL SCARCITY AGAIN

BY SHERRY PARKS

As a Money Mindset Coach, I am often asked how to foster a mindset of abundance. So many people in the world are doing the best that they can financially - saving money, paying down debt, living within their means; yet they struggle.

The struggle is very real and includes feeling things like - the budget is too tight, emergencies can’t happen or it’s all over, there isn’t enough money to eat healthy foods that nourish along with so many other things.

Having these stressors leave us with feelings of lack and restriction with money.

This is the stuff that I love to talk about because feeling abundant is a huge part of having abundance as well as good health.

Today, I am sharing with you my eight favorite tools for feeling abundant even when your bank account doesn’t quite reflect it.

1. Make a List of all the good things

This can be things like your car, your house, your bed, your pet. List out everything! Even if you aren’t feeling too happy or positive about that thing. Creating a list like this may help you see that you have far more than you think! And you may even be surprised at how positive you feel!

Once you have your list, keep it handy. Anytime you start to feel like you have nothing or not enough, remind yourself of what you do have.

2. Start a Savings Practice

One of my favorite ways to feel really good about my money situation is to stay consistent with saving. When I worked my corporate 9-5, I consistently put money aside every single paycheck into a separate investment account (separate from retirement). This account is what I lived off of for two years after quitting my job! I wasn’t putting thousands in every month, but I was putting in at least a couple hundred. Now as an entrepreneur, I continue that practice and have a savings account as well as a secret stash of mad money.

You totally don’t have to save that much to start to feel different about your situation. If you feel uncomfortable or it feels hopeless or impossible, ask yourself how much do you think you can feel good about saving every week or month. Maybe it’s just $1. Maybe it’s $5 or $25 or $100. Whatever that number is, start there.

In a month, ask yourself the question again. You just might find that what you are comfortable with will increase!

Maybe you go from $1 to $5 or $10! Woo hoo!

It doesn’t matter how much you make; you can always practice savings. Building that consistent habit is going to make you feel empowered and totally capable with money! And those feelings lead straight to feeling abundant.

3. Do Something to Give Back

One of my favorite ways to foster feelings of abundance is by giving back. There is something really powerful in sharing of yourself, your time and your money. It helps you shift from that internal place to putting your focus on something external. When we do that, our own troubles lose power and we feel more abundant.

If you are having a day when you are feeling stuck and unhappy about your money situation, why not take a moment and come up with a plan to help someone else? You could do something like: - Pay for the person in the lunch drive through line.

- Buy your boss a cup of coffee.

- Make a few sandwiches and hand them out to the homeless.

- Volunteer at the local soup kitchen or animal shelter.

- There are so many options for giving back! I promise that if you do things like this regularly, you will start to feel not just abundant, but rich as well!

4. Do Something that Gives You Pleasure and Joy Do something that gives you pleasure! Yes! The things that give us pleasure help us feel abundant. When we do something that we love, we begin to have feelings of joy, excitement, happiness, contentment, gratefulness or any number of other emotions. Those feelings are going to help us shift from a place of lack to a place of abundance naturally. One thing that always makes me feel abundance is allowing myself time to read. Reading is a lifelong favorite hobby and if I’m spending time doing it every week, I notice that I am more positive in every aspect of my life.

If you want to foster feelings of abundance, then make sure you are spending time doing the things you love on a regular basis.

5. Take some Action

One of the BEST ways to shift your mindset to abundance is by taking action. Action makes you feel empowered rather than helpless. It makes you build confidence in your ability to change. And it also opens your mind to MORE.

If you are struggling with feelings of lack, then I recommend taking one small action step today.

You can do things like:

- Put all your loose change into your piggy bank (Don’t laugh! I totally do this regularly!)

- Update your resume so that you can see all your latest accomplishments.

- Clean your house, so that feel the connection to what you have around you.

- Pay $5 extra on your mortgage or credit card or student loan (whatever debt is weighing on you)

Taking small actions just like this are going to help you see that you are blessed and also stretch your ability to see more and do more in your future.

8. Enjoy your Stuff!

One of the best ways to feel abundant is to enjoy what you have. I mean really spend time allowing yourself to enjoy your things. When you allow yourself to use and enjoy what you have, you are creating the space and energy for more things that you enjoy to come into your life.

Have you ever noticed that when you are happy, good things happen? When something good happens and you are reveling in it, you see more good things? If you haven’t test it out and see for yourself.

Here are a few suggestions for ways to use and enjoy your stuff:

- Wear your favorite dress on a Tuesday….to the office….instead of saving it for a special occasion.

- Use the good china or dishes for supper on a Thursday rather than using your everyday pattern.

- Wear your expensive jewelry on a Monday because you love it.

- Use a generous portion of your expensive face cream, rather than skimping.

These are only a few examples. I promise you, that if you start allowing yourself to enjoy what you have, you are going to feel more abundant!

I use all of these practices regularly in my own life and I have to tell you that I rarely feel stress around money.

Even though my income has reduced by more than half from my corporate career, I still feel extremely abundant and blessed.

Test one or two of these out today!

Meet Sherry Parks! Sherry Parks is a Money Mindset Coach who helps women escape feeling stuck and trapped by their finances so that they find more joy and wealth for their lives. Check out her 5 Steps to a Better Money Story workbook here. (https://livesinbalance.lpages.co/5-steps-to-a-better-moneystory/ ). Here’s what people are saying about the workbook. “I am amazed how much insight I got after completing the workbook” - Nicole E. “Your workbook is great!” - Nancy R. To connect with Sherry, join her women-only Facebook group Lives in Balance. https://www.facebook.com/groups/1412224992154642/

Gifted to Me

BY JACE JACOBS

Sometimes the pain you experience in life can turn out to be an unexpected gift. You will come face to face with adversity, and there will be some dirty-dirty along the way.

It's not always easy to see the gold in the pan of rocks. The challenge is to give it a little jiggle and then see what you find when the dust settles.

A friend of mine asked me to write a poem about adversity and the positives that come from it.

Here is my take.

Gifted to Me http://bit.ly/JarOfPoetryGiftedToMe171 (YouTube link) Life is about learning lessons and creating something magical with your new knowledge.

The journey is to learn, experiment, and discover what you want.

What puzzles in your past led you down a road to something amazing in your life?

Much appreciation, love, and light.

Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Meet Jace Jacobs! Jace Jacobs is a Happy Mindset Poet, Performer, and Creator @ jacejacobs.com Jace is an author and spoken word poetry performer. His Happy Mindset Poetry books are available on Amazon or via jacejacobs.com. 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 #HappyMindsetPoetry Visit 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

GIFTED TO ME

I really messed up Another failure for me It’s not my first choice This puzzle I now see Pain can be beneficial Presence, awareness, insight, and new I appreciate those lessons Perhaps I’ll share some with you As I think about The stressful events at play I remember iron sharpens steel Creating skills for another day So many opportunities Not always easy to see I'm grateful to appreciate This puzzle gifted to me

Black Sesame Energy Balls

BY KALPANA

VASU

RECIPES

INGREDIENTS

METHOD

2 Cups Black sesame seeds

1. Dry roast the sesame and coconut separately and keep aside.

1 cup chopped dates 1 Cup coconut

2. Put the ghee in a pan on slow/medium flame.

3 tbsp. ghee (clarified butter)

3. Add the jaggery.

1 Cup jaggery

4. As soon as the jiggery starts to melt, turn the gas off and add the dates, coconut and sesame.

5. Make small balls and store in container

Black Sesame seed has various health benefits. It is a good source of fiber. Black sesame seeds are a good source of energy.

The calcium, zinc, iron, magnesium, copper, B vitamins, unsaturated fat, and protein in the seeds are all beneficial, particularly for women who are lactating. Coconuts help strengthen the connective tissues. They help promote brain function. Eating coconuts strengthen immunity. Coconuts improve the body’s ability to absorb magnesium and calcium, which are very essential for bone health. Coconuts contain saturated fats.

Ghee is a type of fat made by heating butter. It is full of fat-soluble vitamins and healthy fatty acids. Ghee helps to enhance weight loss. Ghee is free of lactose and casein protein. It is loaded with Butyric acid, which plays an important role in gut health. Studies have suggested that it may help support healthy insulin levels and fight off inflammation.

Kalpana is a certified life coach (ICF), a certified eating psychology coach certified at the Institute for the Psychology of Eating and a Certified Transformational Nutrition Coach (CTNC).

Her main goal in her coaching practice is to help people to love themselves "now" as opposed to waiting to do that only when they "get there." Getting there could mean different things for different people: Getting the perfect job, reaching the perfect weight, finding the perfect life partner. By loving themselves unconditionally, they are placing the key to their happiness in their own hands.

She has a true passion for helping people cultivate unconditional love for themselves and helping people to form healthy relationships with food. You can learn more about Kalpana on her Facebook page: Next Step with Kalpana https://www.linkedin.com/in/kalpanapatelacc/ https://www.facebook.com/NextStepWithKalpana/ https://www.instagram.com/nextstepwithkalpana/

Simple Kale smoothie

BY

ANISHA

ANAND

RECIPES INGREDIENTS

METHOD Blend all ingredients and enjoy!

2 to 3 handfuls of fresh kale 1 apple rough chopped 2- cups coconut water (add less or more based on your consistency preference) A few slivers or more of ginger (I love ginger and will use a half inch piece of it!)

Juice of half a lemon 1 tablespoon soaked chia seeds (soak 1 spoon seeds in 1/4 cup water for 5 to 10 minutes)- Optional 1 cup ice cubes

This drink can be more like a thicker smoothie with less coconut water and the addition of chia seeds or more like a juice with extra coconut water and omitting the chia seeds. Always adjust the ingredients to suit your own tastes!

As a Personal Wellness Chef, Anisha strives to inspire and empower people to promote their health and wellness with food. She creates, cooks and teaches nutritious recipes and meals in your home. Her goal is to bring back the power to reach your wellness goals back into your hands with food as medicine in your own kitchen. Anisha believes that nutritious food can help us stay healthy and can also help us heal and recover. By working with individuals and families on their health goals, she incorporates key nutrients and ingredients in her custom recipes, workshops and menus for each client and family to focus on their individual health needs.

For daily inspiration and healthy eating and tips follow Heartful Earth Cuisine on Facebook at https://www.facebook.com/HeARTfulEarthCuisine join the inspiration circle at https://www.facebook.com/groups/HeartfulEarthCuisineInspirationCircle/

Book Feature The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go By Michelle Vodrazka

The Definitive Bodybuilding Meal Prep Guide. The Bodybuilding Meal Prep Cookbook takes the challenge out of fixing the healthy foods that are the key to sculpting your perfect body.

Learn everything you need to know about prepping no-hassle, grab-and-go dishes for every meal―all without losing time at the gym.

Whether you’re bulking, maintaining, or cutting, this cookbook shows you the right way to calculate your daily macro goals.

Each easy-to-prep recipe features complete macronutrient information, making it simple to prep the perfect bodybuilding plates.

The Bodybuilding Meal Prep Cookbook includes: A STEP-BY-STEP GUIDE TO MEAL PREP―Master meal prep with a 60 recipe, a 6-week meal plan that takes you through shopping lists, advanced prep, and more.

OPTIONS FOR YOUR BODYBUILDING PLAN―Customize your meal plan with 40+ more mouthwatering plates that help you meet your macronutrient needs.

NUTRITION FOR OPTIMAL HEALTH―Keep your diet perfectly balanced with detailed macro guides and nutritional information for every recipe.

Prep for success with The Bodybuilding Meal Prep Cookbook.

MICHELLE VODRAZKA is a sought-after nutrition and fitness expert, blogger, international speaker, corporate wellness consultant, and former competitive bodybuilder. She is certified as a Culinary Nutrition Expert, Transformational Nutrition Coach, Sports Nutritionist, Certified Plant-Based Chef, Yoga Instructor, and Personal Trainer. You can learn more on her blog at www.michellevodrazka.com.

Here's the link to purchase in the US - https://www.amazon.com/gp/product/1641523840 Here's the link to purchase in Canada - https://amzn.to/30Rhzah You can also purchase it at Walmart, Barnes and Noble, Chapters/Indigo

"Excerpt from The Bodybuilding Meal Prep Cookbook: Macro-Friendly Meals to Prepare, Grab, and Go, by Michelle Vodrazka, published by Rockridge Press. Copyright © 2019 by Callisto Media. All rights reserved.”

FOOD Dragon Fruit has a bright red skin and sweet, kiwi-like flesh.

It's part of the cactus family.

You can cut it in half, and eat it with a spoon, or cut it into cubes and grill it. You can toss it into a blender with some yogurt, and make a smoothie.

HOW TO STORE DRAGON FRUIT Place sliced dragon fruit in a sealed container in the refrigerator. If you've already cut up your dragon fruit and want to save it, remove the flesh from the peel. Put the dragon fruit into a sealed container.

WHAT ARE THE BENEFITS OF EATING DRAGON FRUIT? High in Nutrients. May Help Fight Chronic Disease. Loaded With Fiber. Promotes a Healthy Gut. Strengthens Your Immune System.

May Boost Low Iron Levels. It is also a good Source of Magnesium.

HEALTH Dragon Fruit is a Super Food.

Dragon fruit tastes like a mix between a kiwi and pear with a slight crunchiness. It is also high in natural antioxidants.

Get Creative with Dragon Fruit

"Hot July brings cooling showers, Apricots and gillyflowers."

- Sara Coleridge, Pretty Lessons in Verse