Live Love and Eat Magazine by Bernadine

LIVE LOVE AND EAT Health|Wellbeing|Nutrition

IS HEALTHY EATING REALLY NECESSARY? What are food allergies + Food Intolerance? If you Relate to these 10 things, you may be an empath

WHAT TO DO WHEN YOU' RE USING MONEY TO COVER WHAT YOU REALLY WANT Brain Care, Keeping the most complex organ in your body healthy

ISSUE 64|JULY 2021/ ISSN 2689-7741

ARCHANGEL MICHAEL The Little Big Things

Journey through the planets Part 2The personal planets

Summer Recipes for the whole family

LOVING YOU The Divorced Woman’s Guide™...to re-establishing your independence after divorce Meet our Spotlight

Alex Bales

LIVE LOVE AND EAT

CONTENTS 60

HEALTH & NUTRITION & WELLBEING

03 EDITOR'S NOTE 05 MEET THE CONTRIBUTORS 12 IS HEALTHY EATING REALLY

NECESSARY? 23 WHAT ARE FOOD ALLERGIES + FOOD INTOLERANCE? 31 IF YOU RELATE TO THESE 10 THINGS, YOU MAY BE AN EMPATH

34 ARCHANGEL MICHAEL

THE DIVORCED WOMAN’S GUIDE™ TO RE-ESTABLISHING YOUR INDEPENDENCE AFTER DIVORCE

EXCLUSIVE!

BRAIN CARE, KEEPING THE MOST COMPLEX ORGAN IN YOUR BODY HEALTHY

38 THE LITTLE BIG THINGS 48 JOURNEY THROUGH THE PLANETS PART 2: THE PERSONAL PLANETS

MEET OUR SPOTLIGHT

LOVING YOU

Alex Bales. Read all about what wonderful work he is doing in the world

MONEY TO COVER WHAT YOU REALLY WANT

66 JULY POEMS

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

JULY 2021 | ISSUE 64

56 WHAT TO DO WHEN YOU'RE USING

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

NOTE FROM EDITOR New Stories, New writers It is the Month of July.

EDITORIAL BERNADINE OTTO Editor-In-Chief

I cannot believe we are in July already. Summer is in full swing and the days are hot, especially where I live. On my personal well-being, I am doing great. I start my day with selfcare, journaling, EFT Tapping, and meditation. Meditation keeps me calm and it also helps me to focus on the day ahead.

SUBSCRIPTIONS SUBSCRIBE ONLINE www.amazon.com

I am also working hard to reach as many people as I can with Live Love and Eat Magazine. The magazine is on different platforms, let us know what you think and if you want to see more of it. If you did not sign up yet to get your copy to be sure to do that. The articles and recipes are amazing. If it is your health, fitness, or goals we have you covered. Kick back, relax and soak up some quality time with Live Love and Eat Enjoy the month of July!

We hope that you enjoy this issue. BERNADINE OTTO Editor-In-Chief

https://organicbasics.pxf.io/c/2699575/1015321/12803

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

Managing Editor Bernadine Otto Contributor Wendy Sterling Contributor Jace Jacobs

Bernadine Otto

Wendy Sterling

Lori Booty

Kim Klein

Lillie Leonardi

Tracy Markley

Jace Jacobs

Victoria Kleinsman

Contributor Victoria Kleinsman Contributor Lori Booty Contributor Contributor Contributor Contributor

Kim Klein Skylar Snow Poetry

Skylar Snow Poetry

Judy Brown

Linda Watson

Sherry Parks

Lillie Leonardi Linda Watson

Contributor Sherry Parks Contributor Sharon Clare Contributor Tracy Markley Recipes Bernadine Otto Judy Brown Spotlight Alex Bales Book Feature Tracy Markley

Sharon Clare

Alex Bales

ADVERTISE IN LIVE LOVE AND EAT Email: bernadine@liveloveandeatmagazine.com

4TH OF JULY July 4 is Independence Day (U.S.). On the fourth of July, we celebrate the adoption of the Declaration of Independence in 1776. Don’t forget to raise the flag!

Stay Out of the Sun Day is on the 3rd of July. Stay cool in the shade, to give our skin a rest from the hot, damaging rays of the sun.

CREATIVE ICE CREAM FLAVORS DAY Summer is in full swing. It's hot and sticky out there. You need something to help cool off. What a perfect time for Creative Ice Cream Flavors Day.

CHOCOLATE DAY Is celebrated on July the 7th. Chocolate Day is the perfect opportunity to eat your favorite chocolates.

Health & wellness tips Health & nutrition & wellbeing

T O

Y O U R

H E A L T H

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

and Wellness Get sunlight every day Vitamin D is one of the most important nutrients for overall health, and sunlight is one of our best sources of it. Aim to get at least 30 minutes of sunlight each day—preferably in the afternoon, and without sunscreen.

Hello Strawberries Strawberries is a great source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control

Use non-toxic skincare & personal care products Similar to cleaning products, conventional skincare, and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to non-toxic personal care and beauty products.

Have a daily green SMOOTHIE Green smoothies as a snack or simple, on-the-go breakfast are an easy way to get your greens in each day.

ALEX BALES Personal Trainer and Life Coach – Sober Fit

''I’m a regular guy with a lot of wisdom and life experience. What I’m best at is really being a holistic health expert and mentor for healing. The compliment I get the most is, “ you changed the way I show up for myself”.

You can learn more about Alex here: E-mail: soberfitalex@gmail.com Facebook: https://www.facebook.com/alex.bales.560/ Instagram: https://www.instagram.com/soberfitalex/

How did you get started in your career? In What Year? I got started in my career back in 2016. I was an athlete growing up and had a personal trainer myself. I loved it. As I got older I had a run with some health issues and various traumatic experiences that took a toll on my mental health. Fitness seemed like a no-brainer due to my familiarity with training. I started out managing a fitness center for Charter Fitness. I eventually moved on to work at a private studio doing 1 on 1 training under the supervision of a mentor. During this time I was still having a hard dealing with the turmoil the trauma in my past had caused me. I fell into addiction, took a different job I hated for the money, and my life and health fell apart. Fast forward to getting sober and working through my trauma my health was in the gutter. I had the literal testosterone of a 90-year-old man. I went on a wellness journey and found myself. I developed healthier relationships with exercise, food, rest, and most importantly myself. I decided to give personal training another shot. I started out training just 1 or 2 people during the week. Over the last two years, it’s grown into a full-time clientele.

Who or what has been your greatest professional inspiration and why? I can’t say I have one person who inspires me. Health covers so much ground. I have interests in so many topics. Some names that come to me off the top of my head are Pavel Tsatsouline, Paul Chek, Jordan Peterson, and many more. I would actually say one of my greatest inspirations professionally is actually my favorite music artist Tommy Vext. He overcame addiction and used his pain as his purpose and I’ve done the same. What advice would you offer to someone starting out in your industry? The industry is saturated with a lot of people with good genetics who actually have no idea what they are talking about. Find a niche and become an expert and authority at that one thing. My niche naturally came to me, but it’s best if you have an idea of whom you want to work with. From there, play the long game. Show up and go ALL IN every day even when it seems like it isn’t going to work out. Persistence over perfection.

What professional challenges have you faced that have contributed to your overall success? I think my biggest challenge was doing sales. I always had trouble asking people for money due to guilt. My mindset has changed because now I know my value and what I’m worth. We earn the ability to charge people for what we do.

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.) No inventions yet, but I seem to be becoming an expert on strength training for busy professionals who don’t have a lot of extra time. I also would add that about 90 percent of my clients are actually female. What do you do in your free time (volunteer, work, hobbies, etc.) I work on my online life coaching business and spend time on selfcare. For me, the most important thing I do is focus on relationships with myself and others. I meditate and pray every day. I also try to make an effort to reach out to friends and family each day to talk or simply tell them I love them and I’m here if they need me. It keeps me connected and humble in sobriety and I will never take that for granted.

What would you like readers to know about you and why? I’m a regular guy with a lot of wisdom and life experience. What I’m best at is really being a holistic health expert and mentor for healing. The compliment I get the most is, “ you changed the way I show up for myself”.

What is your favorite quote and why? Home is where your heart is- it’s my own mantra- it came to me during a spiritual awakening in sobriety. It just means wherever I go I make a constant choice to love myself above all because no one can take that from me.

What 3 tips will you give someone who is struggling to live healthy? Give yourself permission to try and fail, be honest and authentic about your issues, GET HELP AND SUPPORT

What kind of legacy would you like to leave the world? My ultimate mission is to help people love themselves and others with no conditions.I want to help people learn to take care of themselves and heal so we can all come together as a community and heal the world How do I work with you? Add me on Facebook or Instagram and I will get back to you within 48 hours. I will give you a free 45-minute call and even if you decide you don’t want to work with me I’ll still be sure you leave the call with a definite plan moving forward.

IS HEALTHY EATING REALLY NECESSARY? By Victoria Kleinsman

THE BENEFITS OF HEALTHY EATING I asked myself this question a lot during my dieting days… “Is healthy eating really necessary?” I mean, most people know that they can lose weight just by simply cutting their calories and eating anything they like but like I have said numerous times before, this is not the best way to do it. Whilst we are on the subject of calories, not all calories are equal. If you ate 300 calories worth of nuts, for example, your body would use these calories in a completely different way to say 300 calories worth of sweets. Although you're eating the same amount of calories, studies have been done to show that in this scenario the nut-eating people lost more weight than the sweet-eating people even though they were on the same calorie daily allowance. Another healthy eating myth is that eating fat makes us fat. Fat doesn’t make us fat! Society has taught us to shy away from fats and replace food full of natural fats with lowfat alternatives. The problem with this is it’s the fat in the food that gives the rich taste and when taken away the taste is replaced with sugars, sweeteners, and chemicals. A quote from Dr. Ludwig: “Counting calories alone doesn’t work because ultimately it matters where those calories come from; this matters more than the number of calories ingested. “It was this calorie focus that got us into trouble with the low-fat diet in the first place.”

WHAT FAT DOES FOR US The truth is, we “get fat” for any number of reasons, including eating too much of the wrong foods, eating too much in general, not getting enough sleep, and living highstress lives. But including proper amounts of healthy fat into our diets is not one of those reasons. In fact, fat as a nutrient is just as important for our body as protein, complex carbs, and greens. The real story behind the modern epidemic of excess flab on our bodies comes from consuming so many processed and refined foods – they are EVERYWHERE in today’s modern Western diet, and they dull the body’s natural feedback loop that tells us when we’re full.

HOW OVEREATING PROCESSED FOODS AFFECTS OUR BODY FAT It’s not entirely our fault when we can’t stop eating processed foods. Flavours are carefully engineered to be more appealing, compelling, and even addictive to consumers, but the nutrient density of foods is weakened by processing. When foods are stripped of their natural fat, it’s almost always replaced with some form of sugar or salt – and it’s that excess sugar that overloads your body, and directly translates to excess body fat. One of the biggest misunderstandings people have is thinking that eating foods that contain fat naturally (think whole eggs, avocado, quality salmon, nuts, olive oil) will make them fat, but it actually will not.

HERE ARE THE TOP 5 WAYS BODY FAT IS OUR FRIEND: Fat is literally stored energy Although the main energy source for our bodies is carbohydrates, fat is used as a source of backup energy when carbs are not available. Fat, therefore, helps you stabilize your energy, providing both immediate bursts when necessary, and slow-release through extended periods of rest. Your brain uses fat to function Structurally, 60% of our brain is composed of fat, which forms the structure of our cell membranes, so a steady, daily stream of fatty acids is required for your brain to properly develop and function. Additionally, fat creates the structural components for myelin, a fatty insulating sheath that surrounds various nerve fibers, helping them carry messages more quickly. So basically, you’re quick to respond to life! Fat helps us regulate our body temperature A thin fat layer is located right underneath the skin designed to insulate the body, helping us maintain the proper body temperature. In addition to insulating, this layer of fat can also protect the inner core from extreme temperature changes by generating and then releasing heat when our skin temperature significantly drops.

FAT PROTECTS OUR INTERNAL ORGANS. The body also has a layer of fat surrounding major organs like the brain and heart, as well as nerves, tissues, and bones. This layer is designed to act as a protective cushion in the event that you suddenly experience impact or even trauma, providing shock absorption around your essential organs, thereby decreasing the chance for significant damage.

FAT PRODUCES AND REGULATES SPECIFICALLY HELPFUL HORMONES Hormones are chemical messengers that regulate processes in our body. In response to signals from other organs, your body fat produces hormones that help with a variety of important functions, from blood clotting to sex hormone metabolism. Too little (or too much) body fat and our hormones can get all out of whack, creating a whole host of unwanted issues.

WHAT TYPE OF FAT SHOULD I EAT? By mindfully including more Omega-3 foods in our diet, we can trigger the body to lose unnecessary weight and keep it off, while benefiting from all the other nutrients in those foods as well. Focus on the foods from the lists below and you’ll support all of your body’s natural fat regulation processes! Good sources of Omega-3: flaxseed • cod liver oil • walnuts • soybeans • sardines • oysters • salmon • mackerel

SATURATED FATS Saturated fat occurs naturally in many foods such as meat, dairy products, palm and coconut oils, and cocoa butter. Saturated fats tend to be solid at room temperature. Despite its reputation, including naturally occurring saturated fat in moderation into our diet is not bad for us. Balance is key in fat consumption; eating enough of the good stuff (nuts, avocados, flax, salmon, etc.) promotes weight loss and weight maintenance. Eating too much of the bad stuff (ice cream, cake, pastries, pizza, etc.) promotes weight gain. Focus on emphasizing whole food fat sources. Nuts and seeds, butter, Greek yogurt, ghee, eggs, grass-fed meats, organic and farm-raised poultry, liver, avocado, olives, coconut, peanuts, peanut butter, soybeans, fish, Olive oil, walnut oil, sesame oil, avocado oil, peanut oil, grapeseed oil, sunflower oil are all a brilliant source of healthy fats.

THE BOTTOM LINE: EATING GOOD FAT KEEPS YOU HEALTHY AND LEAN Anyway enough about fat, let me give you 8 reasons why you should consider eating healthily; To Lose Weight Losing weight can help to reduce the risk of chronic conditions. If a person is considered highly overweight or obese, they have a higher risk of developing several conditions, including: heart disease non-insulin-dependent diabetes mellitus poor bone density some cancers Maintaining a healthful diet free from most processed foods can help a person lose weight without counting calories. Personally, I hate counting calories and encourage my clients not to do it. If we focus on crowding out our ‘junk food’ with whole foods then it’s easy to lose weight. Fiber can be your bestie when managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. So get your plant on!

REDUCED CANCER RISK An unhealthful diet can lead to obesity, which may increase a person’s risk of developing cancer. Diets rich in fruits and vegetables help to protect against cancer. In a separate study from 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include betacarotene, lycopene, and vitamins A, C, and E. *Tip: you don’t need to sit and force-feed yourself bland veggies, use healthy fats and cheese when cooking veggies to encourage you to eat them more.

HEART HEALTH AND STROKE PREVENTION According to the Heart and Stroke Foundation of Canada, up to 80 percent of cases of premature heart disease and stroke can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully. There is some evidence that vitamin E may prevent blood clots, which can lead to heart attacks. The following foods contain high levels of vitamin E: almonds peanuts hazelnuts sunflower seeds green vegetables The medical community has long recognized the link between trans fats and heart-related illnesses, such as coronary heart disease. If you eliminate trans fats (junk food) from your diet as much as possible with a little bit of wriggle room for a social life, this will reduce levels of low-density lipoprotein cholesterol. This type of cholesterol causes plaque to collect within the arteries, increasing the risk of heart attack and stroke. (Aint nobody got time for that!)

THE HEALTH OF THE NEXT GENERATION

Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits tend to pass these on. Eating at home may also help. In 2018, researchers found that children who regularly had meals with their families ate more vegetables and fewer sugary foods than their peers who ate at home less frequently. In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices. So get your kiddies involved! Make an eat the rainbow chart to stick on your fridge so you can color in the different colors of veg that you eat each day/week.

STRONG BONES AND TEETH A diet with adequate calcium and magnesium is necessary for strong bones and teeth. Keeping the bones healthy is vital in preventing osteoporosis and osteoarthritis later in life. The following foods are rich in calcium: dairy products broccoli cauliflower cabbage canned fish with bones tofu Legumes Also, many plant-based kinds of milk are fortified with calcium. Magnesium, although abundant in many foods, (leafy green vegetables, nuts, seeds, and whole grains) is researched to be that over 80% of the world’s population is deficient! I recommend taking a quality magnesium supplement or even better getting the daily dose of magnesium and everything else you need in one.

BETTER MOOD Emerging evidence shows a close relationship between diet and mood. In 2016, researchers found that a diet with a high glycemic load may cause increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates, such as those found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load. While a healthful diet may improve overall mood, it is essential for people with depression to seek medical care.

IMPROVED MEMORY A healthful diet may help prevent dementia and cognitive decline. A study from 2015 identified nutrients and foods that protect against these adverse effects. They found the following to be beneficial: vitamin D, C, and E omega-3 fatty acids flavonoids and polyphenols fish Among other diets, the Mediterranean diet incorporates many of these nutrients.

IMPROVED GUT HEALTH The colon is now seen as the second brain! It is full of naturally occurring bacteria, which play important roles in metabolism, digestion and mood. Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help to fight harmful bacteria and viruses. A diet low in fibre and high in sugar and fat alters the gut microbiome, increasing inflammation in the area. However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria to thrive in the colon. Fermented foods, such as yoghurt, kimchi, sauerkraut, miso, and kefir, are rich in probiotics. I take a probiotic supplement every morning to support my digestive health. Fibre is an easily accessible prebiotic, and it is abundant in legumes, grains, fruits, and vegetables. Fibre also promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis. PREBIOTICS are a special form of dietary fibre that acts as a fertilizer for the good bacteria in your gut. PROBIOTICS are live bacteria that can be found in yoghurt and other fermented foods. … PROBIOTICS must compete with the over 1000 bacteria species already in the gut.

QUICK TIPS FOR A HEALTHFUL DIET Exchanging soft drinks for herbal teas is a positive change in a person’s diet. There are plenty of small, positive ways to improve the diet, including: swapping soft drinks for water and herbal tea eating no meat for at least 1 day a week ensuring that fresh produce makes up about 50 percent of each meal

If you have issues with milk try swapping cow’s milk for plant-based milk eating whole fruits instead of drinking juices, which contain less fiber and often include added sugar avoiding processed meats, which are high in salt and may increase the risk of colon cancer eating more lean protein, which can be found in eggs, tofu, fish, and nuts Need more help? Click here for a free discovery session with me, let’s do this together, beautiful.

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

NEXT STEP WITH KALPANA

KALPANA’S ORGANIC SKIN AND HAIR CARE http://bit.ly/Nextstepwithkalpana From my early years, I’ve enjoyed experimenting with combining ingredients, readily available in a traditional Indian kitchen, to make natural skin and hair treatments such as masks, face & body scrubs, and creams for myself and my loved ones. I intuitively experimented with making concoctions of various combinations of milk, honey, chocolate, saffron, ginger, turmeric, yogurt, lemon, and oils, to name a few. My Innate love for beauty and holistic wellness evolved by learning more about natural skincare & essential oils and combining it with the age-old wisdom of Ayurveda, to create my signature line of organic, cruelty-free, products, free from harsh chemicals and charged with Reiki & crystal energy

WHAT ARE FOOD ALLERGIES & FOOD INTOLERANCE? BY SHARON CLARE

Food intolerance is the general term used to describe a range of adverse responses to food, including allergic reactions (e.g. peanut allergy or coeliac disease), adverse reactions resulting from enzyme deficiencies (e.g. lactose intolerance or hereditary fructose intolerance), pharmacological reactions (e.g. caffeine sensitivity) and other non-defined responses. Food intolerance does not include food poisoning from bacteria and viruses, molds, chemicals, toxins, and irritants in foods, nor does it include food aversion (dislike and subsequent avoidance of various foods). Food intolerance reactions are usually reproducible adverse responses to a specific food or food ingredient, which can occur whether or not the person realizes they have eaten the food. This is the basis of the ‘gold standard’ testing procedure, the double-blind placebo-controlled challenge, in which neither the subject nor the operator knows which test contains the allergen, and which is the placebo. What is the definition of food allergy? An allergic reaction to a food can be described as an inappropriate reaction by the body's immune system to the ingestion of food that in the majority of individuals causes no adverse effects. Allergic reactions to foods vary in severity and can be potentially fatal. The Food Standards Agency estimates that around 10 people a year in the UK die from severe allergic reactions to food. In food allergy, the immune system does not recognize as safe a protein component of the food to which the individual is sensitive (such as some peanut, milk, and egg proteins). This component is termed the allergen. The immune system then typically produces immunoglobulin E (IgE) antibodies to the allergen, which trigger other cells to release substances that cause inflammation.

Allergic reactions to food are usually localized to a particular part of the body and symptoms may include stomach upsets, rashes, eczema, itching of the skin or mouth, swelling of tissues (e.g. the lips or throat), or difficulty in breathing. A severe reaction may result in anaphylaxis (as with severe peanut allergy) in which there is a rapid fall in blood pressure and severe shock. Food allergy is relatively rare, affecting an estimated 1-2% of people in the UK. It is more common in children than adults especially those under the age of three and is often wrongly used as a general term for adverse reactions to food.

How common are food allergies and food intolerance? Food allergy is more common in children, especially those under the age of three, than in adults. It is estimated to affect 1 in 25 of the population. Although 20-30% of people perceive themselves to have an intolerance or an allergy to one or more foods, the true prevalence is thought to be much less than this, although the precise number is uncertain. Some reports suggest that reproducible food intolerance affects no more than 5-8% of children and less than 2% of adults.

Are there different types of allergies? There are two well-defined mechanisms via which allergic reactions to food (i.e. reactions that involve the immune system) can occur. Most cases of food allergy involve the production of antibodies known as immunoglobulin E (IgE) and are known as IgEmediated allergies. Symptoms develop quickly and can vary in severity, but the severest form of this type of reaction is anaphylactic shock. The other recognized mechanism is a delayed response (taking hours or even days to develop), which involves a different immune system component, T-lymphocytes (T cells). The best-defined example of this type of reaction is the autoimmune disease, coeliac disease (sensitivity to the protein, gluten, found in wheat and to related proteins in other cereals such as barley and rye), but delayed reactions can also on occasion occur in response to a range of other foods, including milk and soya.

How do the symptoms and severity of food allergy and other forms of food intolerance compare? Food intolerance reactions vary considerably in the severity of the associated symptoms and the length of time for which they persist. For example, peanut allergy is often a life-long affliction and can cause severe, even life-threatening, anaphylactic reactions to tiny amounts of peanut protein. Cows' milk intolerance may be severe in early life but typically disappears as the child grows older. The majority (about 90%) have outgrown the intolerance by the time they go to school (typically by the age of 3 years). Similarly, egg intolerance is usually a temporary phenomenon associated with early childhood. Coeliac disease (gluten sensitivity) is normally life-long and requires adherence to a diet that excludes all gluten, but in some cases, the disease is mild and goes undiagnosed as the individual is not aware of any symptoms.

Lactose intolerance results in abdominal symptoms such as bloating and diarrhea in response to test doses of lactose. It is a condition seen in older children and adults, particularly those of non-caucasian origin. The severity of symptoms varies between individuals and most people with this condition can consume moderate amounts of milk and milk products, particularly with meals; complete avoidance of milk and milk products is rarely necessary as most people still produce some lactase enzyme. Yogurt is usually better tolerated than ordinary milk. This is thought to be due in part to the fact that an enzyme very similar to human lactase is present in the bacteria used in the manufacture of yogurt (the bacterial culture), although other factors are likely to be of relevance too. Hard cheeses such as Cheddar contain only trace amounts of lactose and so are well tolerated. Having milk as part of a meal is also more likely to be tolerated and most people can consume 200ml without adverse effects, and so can benefit from the nutrients, particularly calcium, provided by these foods. For people who are very sensitive, lactose-reduced milk is now widely available. Although it is not possible to induce the enzyme once levels have fallen, there is some limited evidence that it is possible to develop a tolerance to lactose by gradually reintroducing milk and milk products and consequently modifying the profile of bacteria that reside in the large bowel in favor of ones that cope with the lactose without causing symptoms. What causes lactose intolerance and how common is it? Lactose intolerance occurs in individuals who lack or have low levels of the enzyme lactase, which is needed to digest the sugar lactose (found in milk) to its constituent sugars (glucose and galactose) in readiness for absorption in the small intestine. In the absence of lactase, undigested lactose passes into the large intestine causing the characteristic symptoms of diarrhea, wind, and general discomfort. In about 70% of the world's population, a reduction in lactase production after early childhood is the norm. When milk is consumed, symptoms are typically experienced to varying degrees in people of Asian, African, Jewish, and Hispanic descent. Nevertheless, the majority of affected individuals can still tolerate moderate amounts of dairy products (e.g. some yogurt or a small glass of milk), particularly if these are consumed as part of a meal. People of Northern European descent, on the other hand, i.e. the majority of the British population, usually retain the ability to produce lactase throughout their life, presumably as a result of genetic inheritance. As a direct result, the prevalence of lactose intolerance in the UK is relatively very low, estimated to affect no more than 2-5% of older children and adults to varying extents, some symptoms being very mild.

How common is gluten sensitivity (coeliac disease)? Until recently, it was thought that coeliac disease affected about one in 1500 people in the UK. However, evidence published in February 2004 suggests that about 1 in 100 people have the condition. According to the Food Standards Agency, this figure is based on blood tests in children and hasn't been confirmed by biopsies. So coeliac disease might not be as common as the research suggests. However, many people with coeliac disease don't realize they have the condition and it’s estimated that only 1 in 8 people have been diagnosed. What type of diet do people diagnosed with coeliac have to follow? Coeliac disease is usually a life-long condition requiring a life-long and strict gluten-free diet, and the main organ affected is the small intestine. Ingestion of gluten activates immune cells in the small intestine, which triggers inflammation and local damage. This disrupts the normal processes used to digest and absorb foods. As a result, untreated coeliac patients lose weight, develop deficiency syndromes such as anemia, and experience symptoms such as diarrhea. Gluten is found in wheat, barley, and rye, which means that many dietary staples such as bread, many breakfast kinds of cereal, and foods such as pizza and pasta can no longer be eaten. Oats were thought to trigger reactions, though this is looking less and less likely. It is now considered that provided there has not been contamination with other cereals during milling, moderate amounts of oats can be tolerated by most adults with coeliac disease though the picture is less clear for children. Which foods are the most common causes of allergic reactions and food intolerance? Many allergies are not triggered by foods at all, but by pollen, animal fur, or house dust mite. The majority of allergic reactions to dietary components are caused by a small number of foods, namely cows' milk, hens' eggs, peanuts, tree nuts, soya beans and soy products, fish, shellfish, and gluten-containing cereals e.g. wheat (which causes a delayed response known as coeliac disease). Citrus fruits can also be a cause. In children, it has been estimated that 9 out of 10 reactions are in response to milk, eggs, soy, peanuts, tree nuts, or wheat gluten. Many of these reactions are outgrown in early childhood, and the majority of allergic reactions in adults result from sensitization to shellfish, fish, peanuts, and tree nuts. It is unusual for food allergies to begin in adulthood.

How common is peanut allergy and what is the current advice for pregnant women? The most recent figures (published in 2008) indicate that in children aged 3 years the prevalence of peanut allergy is 1.2%. Peanut allergy is one of the few allergies that are typically life-long, so its prevalence in adults is likely to be similar. In August 2009, the UK government issued new advice on peanut consumption during pregnancy, breastfeeding, and early life. This followed a major review of the scientific evidence, conducted by the British Nutrition Foundation on behalf of the Food Standards Agency, which was then considered in detail by the Government’s advisory committee, the Committee on Toxicity. The advice prior to 2009 concerning the avoidance of peanuts where there was a family history of allergy. The new advice is as follows: During pregnancy and whilst breastfeeding: The revised advice states that if mothers would like to eat peanuts or foods containing peanuts during pregnancy or breastfeeding, then they can choose to do so as part of a healthy balanced diet unless they are allergic to peanuts themselves. When introducing peanuts into a child’s diet: General advice is that all mothers should try to exclusively breastfeed their baby for the first 6 months of life. The revised advice states that if a mother chooses to start giving her baby solid foods before 6 months of age, she should not introduce peanuts or other potentially allergenic foods (such as other nuts, seeds, milk, eggs, wheat, fish, or shellfish) before six months of age. When these foods are eventually introduced, they should be introduced one at a time so that any allergic reactions can be identified.

The revised guidance additionally advises that where a child already has another kind of allergy (e.g. diagnosed eczema or a diagnosed allergy to foods other than peanut), or if there is a history of allergy in the child’s immediate family (parents, siblings), then mothers should talk to their GP, health visitor or medical allergy specialist before giving peanut to the child for the first time because these children are at higher risk of developing peanut allergy. All people who are known to be sensitive to peanuts should carry pre-loaded adrenaline syringes and (with the exception of very young children) be trained in their use. Those caring for children at risk of anaphylaxis, including schools, must be trained in the use of adrenaline and have access to supplies. Even a slight delay in the administration of adrenaline can be fatal.

Is migraine caused by a food allergy? It is likely that some of the headaches and migraines experienced by some people are provoked by food. However, there is unlikely to be a single food that is a common cause. Various mechanisms may be involved, but allergy is not a likely candidate. Coffee, chocolate, and alcoholic drinks are possible triggers for some people but will be without effect in others. What should consumers look for on labels? By law, the majority of packaged food products have to carry a full list of the ingredients they contain, in descending order of weight in the final product. Also, all pre-packed foods sold in the UK have to clearly show on the label if they contain one of the following items (known to contain common allergens) as an ingredient (or if one of the ingredients contains or is made from one of these):

peanuts nuts (almonds, hazelnuts, walnuts, Brazil nuts, cashews, pecans, pistachios, macadamia nuts and Queensland nuts) eggs milk crustaceans (including prawns, crab and lobster) mollusc (including squid, mussels, cockles, whelks and snails) fish sesame seeds cereals containing gluten (including wheat, rye, barley and oats) soya lupin celery mustard sulphur dioxide/sulphites (preservatives used in some foods and drinks) at levels above 10mg per kg or per litre Allergenic ingredients must be emphasised in some way every time they appear in the ingredients list. For example, they can be listed in bold, contrasting colours or underlined. This information can help consumers identify whether or not a food contains an ingredient that they need to avoid. Sometimes small amounts of an allergen can get into a product by accident, even though food producers take great care to stop this from happening. If there is a possibility that this could happen in a factory, the food label might say something such as ‘may contain nuts. It is important that people who think they suffer from a food allergy or other food intolerance seek professional advice from their GP before changing their diet dramatically and risking it becoming unbalanced. Dietary changes prior to tests can make diagnosis more difficult, for example in the case of coeliac disease. If you require any further information regarding food intolerance and food allergy testing and nutritional programmes please refer to www.bodycoachfitness.com for more details please also see sister site for www.bodycoachfitness.org for further Signature nutritional programmes and Signature nutritional genetic products and nutritional supplements and www.bodycoachfitnesseducation.com for educational online course learning paths in nutrition, genetics and genomics, health and well being and other subjects.

Sharon Clare has also recently launched a business coaching service for anyone looking to start, improve or upscale their business offerings whether it be a nutritional therapy service looking to grow or expand, or a large corporate company looking for business advice or a workplace looking for workplace well-being training and business mentorship and educational coaching. This can be sourced at www.businessvault.net

IF YOU RELATE TO THESE 10 THINGS, YOU MAY BE AN EMPATH

BY LORI BOOTY

What is an empath? An empath is a person that is excellent at recognizing the emotions of others, and feels deep empathy, even if the other person hasn’t expressed those emotions. Empaths pick up on subtle nuances, like a smile that is not genuine or a feeling of tension in the room. Empaths are really great at jobs in the helping professions, such as teachers, nurses, police officers, counselors, and coaches, because of their deep empathy. However, empaths can also be prone to burnout and physical illness from taking on all the emotions and energy of people around them. They need time for rest and recovery, as well as having good boundaries in place. Are you an empath? Do you relate to these 10 things? You feel rejuvenated in nature- a quiet walk on a wooded path, a swim in the ocean, listening to the birds, or working in your garden make you feel peaceful and ready to face the world again. You cry easily- You can just watch a sad or feel-good story on TV and “feel” what the person on TV is feeling. Tears come to your eyes as you imagine the emotions. You probably also laugh harder than others. You can’t watch violent movies- Just like the feel-good stories, you “feel” the emotions in violent films and they overwhelm your system. You may even feel stressed for days afterward. You’ve learned to avoid these movies or TV shows at all costs. You have sensitivities to sounds, textures, smells, or tastes that other people don’t seem to have- You may have been called “too sensitive” by others. You are highly creative- You love to play around with crafting, art, theater, music, or gardening. You also appreciate the small details of the arts that others may not notice. You can tell when someone is lying- You can sense that someone is not being truthful by the subtle changes in their body language. Sometimes you don’t know how you know, but you feel it in your body.

People are drawn to you, including the toxic onesYou can be minding your own business, and suddenly, a stranger is telling you their life story. You’ve learned to put up some walls around yourself, carrying a book to read, putting in earbuds, etc. Boundaries are difficult for you- Your boundaries are either not strong enough or they are too strong. You allow everyone in your sphere to trample on you, or you don’t let anyone in and can feel lonely. You need more rest than others seem to- Your friends can go all day and all night, but you need a break. Nothing sounds better than curling up in your bed at times. You need rest after “peopling” too much. You are optimistic- You can always find the good in a person or situation. Thank goodness for the empaths of the world! We need people that can see the light and help everyone else see it too. Being an empath is a gift! You may have been told that you are “too much” or that you are a party-pooper at times in your life, but the truth is, you have superpowers. People like you are needed in this world. You see the good and you bring out the good in others. You help people feel deeply understood. You give with your whole heart. Without people like you, who would take on world hunger, help for single mothers, veteran’s services, and clean water for parts of the world in need? Thank you for being you! Celebrate your gifts!

Lori Booty is a Certified Transformational Nutrition Coach with over 20 years of experience teaching elementary school and a Masters in School Counseling. She is the owner and creator of Beautifulimmunity.com. Lori began her health transformation after watching her mother battle a traumatic illness and she realized her own health was not as good as she wanted it to be. She found out that nutrition held the key to improving her symptoms and not medications with terrible side effects. Throughout her journey, she's found that there are many natural remedies she could turn to for her family and not always have to rush to the doctor. One of the most surprising remedies she found was that her thoughts actually impact the quality of her health. She now works to support women who are exhausted from raising kids and caring for aging parents to get back their own health without using medications or crazy, complicated diets. http://beautifulimmunity.com/ https://www.facebook.com/beautifulimmunity/ https://www.instagram.com/loriboot/

Archangel Michael BY LILLIE LEONARDI

Have you heard whispers or the rustle of wings? Have you observed sparkling lights manifest in the dark of night? Were you saved miraculously at a moment of imminent danger? You may question, was it an angel? In my previous article, I mentioned the appearance of an Archangel that I referred to as The Blue Man With Wings. He was my childhood friend, guardian, and guide. His visits elicited feelings of harmony and peace. The brilliant cobalt and violet lights that he emitted brought a sense of warmth and love. Since my youthful days, I have often invoked Michael in times of distress. And like the countless others that request divine intervention, my beloved angelic brother responded in miraculous ways. On 9/11, I encountered Archangel Michael as he stood in front of a legion of angels that surrounded the perimeter of the Flight 93 crash site. The Archangel was the only celestial being that carried a sword. The saber was angled in a downward position and crossed over the length of his lower body.

Years later, I learned from a retired military professional, the meaning of the sword’s stance. When a saber is angled upward, it reflects that the individual has not been tried in battle. This practice can be identified when cadets march in formation post-graduation from a military Academy. When the sword is angled downward, it means that the individual has come through a battle and was victorious. Since that fateful day almost twenty years ago, I have come to know and connect with sixteen archangels. By name, I refer to them as: Michael, Ariel, Azrael, Chamuel, Gabriel, Haniel, Jeremial, Jophiel, Metatron, Nathaniel, Raguel, Raphael, Raziel, Sandalphon, Uriel and Zadkiel. I’ve had the privilege of learning about each during angelic channeling sessions. They always manifest with human-like features, large arched wings that cascade to the floor, dressed in ancient garb and surrounded in the most brilliant colors of light. Messages are often received in prophetic words not used by individuals in everyday conversation. Theologians of the Middle Ages originated a systematic classification of the Orders of Heavenly Host, based on the classification of St. Paul, and assigned to each rank its distinctive office. The angelic host was divided into three hierarchies and these into nine choirs. The first hierarchy includes seraphim, cherubim, and thrones; the second; dominations, virtues, and powers, and the third choir; the princedoms, archangels, and angels. (1) Of these choirs, I am most familiar with Archangels and angels that were created as intermediaries between God and humans. They have a distinct purpose, aura color, crystals, and features associated with each; and they align to the earth, planets, and stars specifically. In upcoming articles, I’ll share what I know about Archangels. This piece however will focus on Michael who is considered the leader of the angelic realm.

Archangel Michael is referred to in Christian, Islamic, and Judaism doctrine. Per the Christian Bible, he is mentioned multiple times in the Old Testament in the Book of Daniel (10:13, 10:21, and 12:1) and identified as one of the chief princes. During the battle of darkness and light, he is also credited with having driven Lucifer from heaven’s gate. It was the first great battle between good and evil. My initial recollection of Michael dates back to age seven (7) and my First Holy Communion. My fear level was overwhelming. I was afraid of doing the wrong thing at an inopportune moment during the ceremony. I began to panic. I whispered a guardian angel prayer. All at once, I felt his soothing touch and heard his voice. The childhood memory still prompts the sensation of comfort and warmth. The Archangel’s words though commanding were whispered in the most dulcet of tones. He ably aided me then and continues to do so whenever I am in need. Throughout my law enforcement career, I recall several moments that tragedy was about to occur and a message was received. Whether it was to warn of impending danger or as a means to guide during an emergency situation, the Archangel never failed to provide a message of wisdom.

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Michael’s name means, “He who is like God” and his purpose is to protect, heal fear, and clear negative energy. The aura colors that surround him are cobalt blue and violet. Sugilite, Tanzanite, and varying purple-hued crystals are associated with his energy. Michael also governs the southern points of the earth. He helps to restore balance and harmony. When the Crescent Moon appears, it is a good night to invoke the Archangel to eliminate fear and boost courage to move fearlessly forward in pursuit of dreams and life’s purpose. Throughout my lifetime, I have trusted in the messages received, and have spoken to innumerable other individuals that have heeded the whispers of the angelic realm. To this day, I believe that Michael’s sword indicated that the angels had fought a battle between the dark and light entities on 9/11. Although there was a great catastrophic loss of life and destruction of property, countless prayers went up to heaven and God’s angels responded in great force. They arrived to end the battle, surround the world with healing light, and restore harmony to humanity. At times, when I feel fearful, stressed or a negative vibe, I utter a quick prayer to ask for divine intervention. “Dear God, I ask Archangel Michael to clear away all of the lower and negative energies, whether they be actions, behaviors, creatures, illness, individuals, or spirits, in Your name, I pray.” Trust that the angels are all around! They are not limited to one place, individual, or space of time. They are anointed with unlimited abilities and resources to intervene. Any individual can ask for guidance, healing, or protection. The key element is to ask and give permission to receive. For more about Lillie and her works: www.passagesandprose.com/pages/author-lillie-leonardi Bibliography: (1) James R. Lewis & Evelyn Dorothy Oliver Angels A to Z, Evolution of Christian Beliefs Concerning Angels Visible Ink Press, 1996

After serving for 25 years in the law enforcement profession, Lillie Leonardi retired to pursue her lifelong passion for writing. A twice traditionally published author with Hay House, Lillie has traveled about the country and presented on her books entitled: In The Shadow Of A Badge and The White Light of Grace. Lillie entered the world of policing as the first female patrol officer with a police department located north of Pittsburgh, Pennsylvania. While training at the police academy, she was the only female cadet among her male counterparts. During her tenure as a police officer, Lillie specialized in violence prevention and crimes against children investigations. Lillie later joined the ranks of the Federal Bureau of Investigation and served with the Pittsburgh Division as its community affairs coordinator. She is distinguished as a 9/11 responder to the Flight 93 crash site. She served as primary liaison to United Airlines Humanitarian Response Team and surviving family members and assisted in the coordination of two memorial services that honored the fallen heroes. In 2014, Lillie founded Passages & Prose to promote reading, writing, and literacy throughout the Greater Pittsburgh region. Her company assists fellow authors to cultivate, navigate, publish and promote their works. Lillie also hosts and produces the Are You Intuit podcast. It is available for listening via Apple podcasts. https://podcasts.apple.com/us/podcast/are-you-intuit/id1449764132 Lillie recently published her debut fiction novel, The Blue Witch: Within. She penned it to honor the Divine, her intuitive gifts, and former profession. Her books are available globally. If you are interested in connecting with Lillie to learn more or schedule an angelic channeling, please visit her website. www.passagesandprose.com/pages/author-lillie-leonardi Follow Lillie via Facebook, Instagram & Twitter.

THE LITTLE BIG THINGS BY KIM KLEIN

Summer is here – and as the world is waking from its forced hibernation and we are all re-entering the world in different ways. Some are going from 0-60 in a matter of seconds, others of us are tiptoeing around delicately, one toe at a time, while the rest are somewhere in between. No matter how we welcome back and engage in life outside our four walls, we shouldn’t forget the many lessons that came from being in lockdown. From watching some suffer, while others flourished, hopefully, all of us now are reexamining how we want to spend our days, how we want to spend our lives. One thing I think we all learned is that we aren’t as in control of our lives as we thought. What we are in control of is how we respond and handle what life throws at us – and that is where and when the true character of a human is revealed. Gratitude comes to mind when I think of character. It’s important in times like this (and, in all times, really) to pay attention to what we do have – to appreciate the things that really matter. Family, friends, love, life. Being resilient – not giving up, not letting go of hope, looking for the good. One of my favorite quotes is by Kurt Vonnegut, Jr. “Enjoy the little things in life because one day you`ll look back and realize they were the big things.”

Little things like hearing a child’s belly laugh, the perfect cup of coffee, a morning kiss from your special someone, watching the sunrise or witnessing the most glorious sunset, waking without a headache, feeling rested, that incredible garage sale find, or opening a bottle of champagne for no reason — other than life itself is a celebration and that is reason enough. And great quotes, words of wisdom manage to find their way onto some decorative Pinterest board or a coffee mug but can’t find their way into the way we live our lives. Why don’t we live these lessons? Why is it so easy to forget? We need to make a conscious decision to notice, love and appreciate the little things. Those little things in life that in the end, or when we are without them, prove to be the big things. And maybe it takes a pandemic to realize that luxury isn’t what they’ve been trying to sell us. It’s not European sedans (though I do love a nice BMW :) caviar, designer handbags, diamonds, and private planes. No, luxury is being alive, breathing good air, eating good food, and having friends and family to hug, touch, to share your love and your life. The little things that are really the big things, the things that truly matter, are the most luxurious of all.

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

Brain Care Keeping the Most Complex Organ in Your Body Healthy BY TRACY MARKLEY

NEURON

Your brain is an organ. It is the largest and most complex organ in your body, with approximately 80% water. The body is approximately 75% water, and the bones are approximately 25% water. We need to drink water and stay hydrated. Your brain needs water! It provides a fluid balance for all chemical reactions in the body. It is a lubricant and plays a vital role in regulating your body temperature. Water flushes out toxins and waste from our organs. When the brain is dehydrated, the complex functions of the brain get disorganized and creates the whole body to have issues. Even a mild or temporary dehydrated brain can alter brain function.

If the brain is dehydrated or slightly dehydrated, it can lead to the feeling of brain fog, sluggishness, tiredness, irritability, and more. It can make you feel hungry when you are not truly hungry. It can affect one's memory. It can also slow down the process of the brain, making neurons and other incredibly essential functions the body needs from the brain to stay healthy and fit to function at its best.

COGNITIVE SKILLS, BALANCE, AND COORDINATION CAN BE ALTERED AS WELL AS THINKING CLEARLY. If you are in recovery from a brain injury or a stroke, you are already facing many of these challenges. Staying properly hydrated in recovery is essential for the brain to repair and build new cells and pathways. Every cell in the body requires water to support all body functions. Hydrated cells help transport oxygen and nutrients critical to the brain for optimal function. Water also provides cushioning and lubrication to the brain tissue.

Research has also shown that the brain volume peaks at age 40, then begins to decline by 5% every ten years. We must do everything possible to fight against this process by not adding to that percentage with poor hydration.

Hydrating the Brain with Food and Water Water is essential to life. Staying hydrated is vital to a healthy, functioning body. Tips for drinking enough water!

A dehydrated brain shrinks in volume and slows down metabolism and can increase cholesterol levels. Even very slight dehydration can slow down the physical performance of an athlete. That is a perfect example of how it can and will slow down anyone's performance, balance, and reaction time in everyday activities. This can happen at any age, but in seniors, it can be more dangerous. It can increase falls and accidents. Pain in joints and muscles can increase when one is dehydrated.

When your first wake up in the morning, drink a glass of water. Always keep water with you. Drink a glass of water before meals. You will not eat as much. Drink 3-6 ounces of water every 10-15 minutes during a workout. Drink 1/2 ounce of water per pound of your body weight per day. You need to drink even more if you are highly active. For example, A man weighing 200 pounds needs at least 100 ounces of water a day. Take your body weight and divide it in ½. As with this man, ½ of 200 is 100. If you have kidney disease or congestive heart failure, ask your doctor for the best-recommended ounces of water for your daily need.

A friend of mine years ago had two children, and one had severe autism. She had them both drink a full glass of water first thing when they woke up to hydrate the brain. They both had better focus and mental awareness when they went to school. I always remembered that, and it was a healthy reminder that made sense to help me drink my water in the morning as well. As I studied the functions of the brain, I was also reminded of the great importance of that morning's brain hydration. Think about how many hours your body and brain go without giving it hydration as we sleep at night. Eat Your Hydration Too. Here is a list of the approximate percentage of water that is in some foods. Cucumbers 96.7% Iceberg Lettuce 95.6% Celery 95.4% Red Radishes 95.3% Zucchini 95% Fat-Free Skim Milk 85-95% Tomatoes 94.5% Bell Peppers 93% Asparagus 93% Cauliflower 92.1% Watermelon 91.5% Spinach 91.4% Star Fruit (Carambola) 91.4% Strawberries 91% Broccoli 90.7% Grapefruit 90.5% Baby Carrots 90.4% Cantaloupe 90.2% Peaches 89% Oranges 87% Pineapple 86% Raspberries 86% Blueberries 84% Banana 75%

Combining a healthy diet, proper hydration, and exercise are important things you can do for a healthier brain and a healing brain. Exercise increases your water needs. Relying on your thirst is not an accurate method to regulate your water intake. If you are thirsty during your workouts, you are already getting dehydrated. If you are dehydrated, you will fatigue earlier and lose coordination skills during a workout or activity. Alcohol and caffeine are diuretics, which can dehydrate you. For each glass of liquid containing these items, drink an extra glass of water to help maintain proper hydration. As with everything, always modify and take care of your body with the doctor's directions and any medications you are taking. Stress and the Brain We often hear words like, “Don’t worry” and “ Try not to stress”. Often the task to not worry or stress about life situations is easier said than done. I recently learned the possible negative effects that worry and stress can have on the brain. When we are in stressful situations or maintain a Fight or Flight mode for extended periods of time, it can have a negative effect on the brain. When people are bullied and treated unkindly that puts negative stress on the brain.

Stress can cause a struggle on the brain, and the long-term effects may be damaging in some way to some people. So, try not to bully, stress hurt, and worry others. It is not only unkind, but it can affect their brain and physical health. Be nice to others. You never know what someone has gone through and how your rudeness, jealousy, ignoring, threatening, or treating them as if they are irrelevant, will affect their brain health as they age. So, be kind to others for their brain health and be kind to yourself for your brain health.

Laugh and Giggle more! Laugh whenever you can. When you laugh, your heart rate rises. Your brain releases "feel good" neurotransmitters: dopamine, serotonin, and several endorphins. Laugh and giggle more with your friends and family no matter your age. I know many people live alone, so you may have to rely on watching funny movies or videos to bring more laughter into the hours of your day.

Often before sleep, if you laugh or read a book on jokes, you can fall to sleep with a joyful feeling instead of worries. When I had step kids, if either one was stressed or worried, I would sit in bed with them and read them joke books, and they would fall asleep laughing. This stopped them from having nightmares and worries. Try to find joy and positives throughout the day, even on the bad days. I know it can be hard sometimes, but when we can do it, our brain health will be better. The younger we are when we begin to care for the health of our brain the healthy our brain will be in our senior years.

Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry. www.tracymarkley.com www.tracyspersonaltraining.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit www.facebook.com/tracyfitt www.twitter.com/tracysfitnesshb www.tracys-healthy-365.blogspot.com www.linkedin.com/in/tracymarkleyfit

ERUTAEF KOOB

Your Brain, The Engine to Your Body. Kids also can have fun learning about the importance of a healthy brain in Tracy’s Kids Book Your Brain, The Engine to Your Body. Kids Edition

Your Brain By Tracy Markley Tracy Markley is the owner of Tracy's Personal Training, Pilates & Yoga Studio. She is the author of 9 books. Her work is known for training stroke survivors. She also created the CEC course "Stroke Recovery Training" for the fitness industry. Tracy was one of the IDEA 2020 Personal Trainer of the Year Finalists. She is recognized for her work, books, and helping stroke survivors worldwide. She is an NFHOF Pro (National Fitness Hall of Fame) Recognized as one of "Today's Top Trainers" in 2019. She believes “Knowledge is Power” and has earned many certifications in the fitness industry.

You can order a copy here: www.tracymarkley.com www.amazon.com/author/tracymarkley www.instagram.com/motivate_healthyfit

A JOURNEY THROUGH THE PLANETS PART II – THE PERSONAL PLANETS By Linda Watson As we move on through the cosmos and beyond the Sun and Moon, the next planets to explore are the personal planets: Mercury, Venus, and Mars. The Sun and Moon are sometimes considered personal planets as well. However, I wanted to discuss them separately as “The Luminaries” in my previous article. These planets are called personal planets because they affect you on an individualized basis related to your own personal development and provide you with the greatest degree of freedom of action, free will, and determination. We know that planets represent personality functions and urge – the different parts of who we are. They are the activating energies in our birth chart. It is sometimes fun to assign roles to each of our personal planets and imagine how they would get along inside of us. Let’s learn a little about each of these players beginning with Mercury. Mercury is the fastest planet in the solar system, zooming around the Sun in 88 days. He is the planetary ruler of both Gemini and Virgo. Mercury is the planet of the mind and rules all things related to communication and our intellect. In Greek mythology, Mercury was portrayed as Hermes, the winged messenger of the Gods, delivering messages throughout the land with amazing speed and enthusiasm. He gives us our ability to speak, think, learn, and reason. Not only is Mercury the planet of the mind, but he also represents the planet of youth, since it is in our early childhood that we learn to speak and understand information. He is representative of early education, not higher education, and is important in our growth and how we develop our style of communication.

Mercury governs everything we do to communicate both verbally and in the written word, how we go about gathering information, and the way we share that information with others. Mercury helps us understand life and make sense of our daily experiences. His position in our charts shows how we think, reason, and express ourselves. This planet is very influential in our interaction with others, especially through technology, computers, telecommunications, software, electronics, the media, and all forms of transportation.

I picture Mercury as a slightly mischievous and possibly a bit hyperactive young male, exhibiting curiosity and a victim of “shiny bright object” syndrome. Mercury does all of our talking for us. Think about how you communicate since this is the first impression people will have of you. Are you direct and to the point, or polite and friendly? Venus is the planetary ruler of both Taurus and Libra. Venus represents the core essence of the feminine. The Goddess of Love and Beauty. In her earlier origins, she was worshipped as a nature goddess and mother of all ongoing creation. She is the embodiment of grace, harmony, and beauty, cultivating these attributes through the arts and through her diplomacy and charm. She symbolizes how we attract the things that we love and value, and through her energy, we determine the things we appreciate. The human impulse is to connect with others, and Venus is the planet that helps us form relationships. Her primary function is love in all its forms. But make no mistake, she is also a rejecting planet, having no problem discriminating with whom she forms attachments and whom she doesn’t. This is the goddess who taught the lessons of sexuality, desire, and the affections we arouse in others, as well as sorrow, loss, and rejection in love.

Venus expresses what makes us feel good and is inspired when we are in partnership and romantic situations. My vision is that of a gorgeous Greek goddess in a beautiful Grecian gown, lying on a settee eating grapes and asking Mars to go out and bring her all things she desires. This leads me to our last personal planet – Mars. Mars is the planetary ruler of Aries. This energy is action-oriented and assertive based upon our personal desires. He represents the qualities of courage and survival, giving us our energy, drive, and motivation. Mars helps us deal with pressure and gives us the ability to face our fears. Through Mars we learn to act independently, to project ourselves into the world, to stand up for our rights, and to assert ourselves and express anger when necessary. Where Mars falls in your chart shows how you use this energy and what motivates you to act. It brings the drive to the area of life it’s touching. I picture Mars as a handsome and muscular warrior, with a breastplate, spear, and all. Mars and Venus always work together and share a special relationship. The Venus in us projects our needs and wants, and the Mars in us finds a way to assert ourselves to fulfill and satisfy those demands. Venus describes what you want, and Mars describes how you move out into life to get it. Sometimes this works in our favor and sometimes not so much. The best possible scenario is for us to achieve a balance between the masculine and feminine energies that reside in all of us.

JULY 2021 NEW MOON/FULL MOON HOROSCOPES ARIES – March 21 – April 19 You will be feeling extra sensitive and extra emotional, especially concerning matters centered around family and home. During the first part of the month, your desire to nest is heightened, and you may find yourself reflecting on the types of changes you would like to make in your home. Take some time to explore what gives you an inner sense of security, and then make long-range plans for the future by deciding how you want to reorganize or remodel your home environment so that you can fully enjoy family-related activities and feel safe and secure. By month’s end, you’ll find yourself ready to extend yourself to include friends and acquaintances inside your circle.

TAURUS – April 20 – May 20 The New Moon at the beginning of July has you reflecting on the ways you have been communicating your ideas and messages. This is the beginning of a new way to express yourself. Your mind is being re-wired to learn new ways of getting yourself out there. Perhaps take a class to develop your speaking or writing skills, or maybe develop new ways to promote your truth through social media, podcasts, or videos. By the time the Full Moon appears toward the month’s end, your ideas should be well-lit, and you will be ready to go public with new career ventures. Promoting yourself at this time will be good for your career, so put yourself out there and let others know of your endeavors.

GEMINI – May 21 – June 20 You are being called to take a good look at what you value and where you find your selfworth. July begins with you reflecting on your financial status in terms of how and where you’ve been spending your money. If you don’t already have a budget plan, now is the time to create one. This area of life will be undergoing a much-needed reboot. Be on the lookout for new opportunities to increase your income or be open to a new investment opportunity. By the time the Full Moon rolls around, the path to what you want becomes clearer and your perspective shifts, shedding light on how your spiritual and personal belief systems affect your goals for the future.

CANCER – JUNE 21 – JULY 22 Your planetary ruler is the Moon and with this New Moon in your own sign and in the 1st house, this makes for a very strong transit. You are used to nurturing others and putting their emotions and needs first. This is a month to put yourself first and reflect upon how you want to nurture yourself. Where would you like to initiate personal changes? This is the time to recognize your own rhythms and to acknowledge exactly what you need and when. Focus on your sense of self and become more aware of what helps you feel personally fulfilled in life. The Full Moon at the month’s end will illuminate where these transformations will occur on a deeper level. It will shed light on whatever needs to be released that is holding you back from restarting your life in a more positive and innovative manner.

LEO – July 23 – August 22 Normally dynamic and accustomed to being in the spotlight as the center of attention, the beginning of July finds you shining your light behind the scenes and enjoying your connection to the collective unconscious. The part of yourself being triggered is that secret side that you don’t reveal to others. Do some soul-searching and take time alone to recharge your emotional and spiritual energy. This is a good time to tap into your imagination and creativity, as well as a time to clear your mind to embrace any healing modalities such as meditation or personal therapy that could be beneficial. This will be important as the Full Moon transits your 7th house at month’s end when you will be focusing on relationships of all kinds. Your inner reflections at the beginning of the month will be helpful as the Full Moon sheds light on the culmination of important one-on-one relationships. This could signal an ending of some sort in the partnership area, or perhaps a transitioning of one phase to another. VIRGO – August 23 – September 22 Your focus is on your friendships and social groups. You’ll feel the need to connect and align yourself with those with whom you share a common goal or cause. Create a network to strengthen and nurture your vision for the future. Evaluate your present and future dreams and wishes and make sure they are what you truly need and desire. Toward the end of the month, you will be feeling that familiar urge to be of service. This is a good time to implement your plan on how you can best work with a team of individuals to benefit those in need. Make positive changes in your life by working to perfect your daily goals through routine and hard effort.

LIBRA – September 23 – October 22 This month has you focusing on your professional goals and public recognition. With the New Moon transiting your house of career and life path, your soul will be asking how you can leave your mark on the world. You find yourself longing for more recognition, more responsibility, or simply more meaning and purpose in your life. It is a good time for planning and reflecting on the changes you want to make in this area, whether it means deciding if you are in the right career or following the right path in life. By the time the Full Moon arrives, you will need to take a break from all of this serious pondering. Incorporate some time to have fun and play. Do something using your creative selfexpression or spend time with your children. This is when you get those “light-bulb” moments and what you truly desire will be illuminated.

SCORPIO – October 23 – November 21 This is a great time to learn something new that will stretch your belief systems and philosophies about how you view the world. The focus is on exploring the bigger questions in life and seeking out where you find truth and meaning in your existence. Venture outside your normal thoughts and perceptions. Expand your horizons by reading books that explore different theologies and perspectives. Perhaps travel to distant places and view different cultures and beliefs. Listen to others who may inspire you to take up a new special interest or further your education. The goal is for your spirit to grow and expand beyond the regular experiences in your life. The end of the month could present you with a feeling of destiny or karma and illuminate how your home and family factor into finding your true sense of security.

SAGITTARIUS – November 22 – December 21 The New Moon transiting through your 8th house will have you approaching this month in a more powerful manner. You may find yourself investigating how to merge your finances or property with a significant other or possibly a business partner. Are you perhaps considering taking out a loan or signing some sort of financial agreement? The way you deal with joint finances this month will be changing. Now is the time to dive deep into your intentions revolving around joint finances, investments, and financial agreements of all types. The end of the month could find you become more visible in your community, which could include something being completed or improved in your local environment.

CAPRICORN – December 22 – January 19 Your focus this month is all about relationships, both personal and business. The emphasis is on new beginnings in this area, which could be taking the next step in a personal relationship, such as moving in together, getting engaged or married, or entering into a new business partnership. Now is a good time to set your intentions around the relationships you have and the ones you want. Resolve to work on connections that are mutually supportive. This is an opportunity to improve your partnership and plan for the future with another in mind. Your challenge will be being able to incorporate your powerful and strong independent presence with another’s needs and opinions.

AQUARIUS – January 20 – February 18 Your focus for this month will be around healthy habits and healthy work routines. Reflect on the areas of your day-to-day routine that need to be reset and rejuvenated. Reevaluate how you serve others and how they serve you. Make a commitment to self-care, set healthy boundaries, add some new diet and fitness regimens to your schedule, and make sure your work and life are in balance. It would be a good idea to follow a calendar listing your goals and intentions until you get into a nice, even flow. The end of the month should bring more self-awareness as the Full Moon helps you to see yourself in a whole new light, giving you more understanding into your life's direction. This will be the time you will start to see the results of your intentions.

PISCES – February 19 – March 20 This month emphasizes new beginnings with regard to children or the child within you, creative self-expression, and all of the things that make life fun. Think of the seeds you would like to plant this month. Is it a new venture? Do you want to try your hand at an artistic endeavor? What is it that brings you joy? The act of creation requires some courage and risk. Focus on the things you put your heart, soul, and emotions into. You will also want to connect with others through fun and recreation. Go outside your comfort zone and try new and creative possibilities. The end of the month brings more introspection. It is time to balance your life, take a breather and get in touch with what is beneath the surface.

Linda Watson is the owner and creator of Soul Guide Astrology. She is a member of the American Federation of Astrologers. She provides birth chart readings and solar return (yearly) chart readings, offering support, insight, and guidance to better help others find their focus and move forward with their dreams. You can schedule a consultation by visiting her website, www.soulguideastrology.com. Find her on Facebook at Facebook.com/linda.watsonastrolog or on Instagram at instagram.com/soulguideastrology

What to do When You’re Using Money to Cover What You Really Want

BY SHERRY PARKS

A few weeks ago, I was making the long drive home to Florida from West Virginia after a few days spent with family and mom's memorial service. On my way through North Carolina, I had a little car accident. I hit something in the road and punctured my oil pan. Before I knew it the car stopped running and the engine froze up. There I was stuck on the side of a busy freeway, during rush hour, with two cats in the car. We weren't injured, but all three of us were stressed. As I was sitting there, I just started to cry. Why did this happen? What now? I'm 10 hours from home and three hours from my family, what am I going to do? In truth, I thought of these things too. I'm not immune. ·How much is this going to cost? ·What will I have to "give up" to pay for this? ·What if I have to buy a brand-new car and make monthly payments? But then I realized that even as thinking those thoughts, I was also thinking of ways to spend even more money. For example, I immediately thought that I would buy a plane ticket back to North Carolina and hire a taxi and even stay in a hotel when it became time to pick up my car. I couldn’t face 20 hours of driving, ten to go to get my care, and then back to Florida. So, I stopped and asked myself why I was crying. And kept asking all the way through that long, long day because there were a lot of tears. Here is what I found. I didn't want the inconvenience. I just wanted to be home in my safe place. I was worried for the cats who were already stressed by several days in a strange place. I wanted my mother whom I could no longer call for sympathy and advice. I didn't want to make decisions. This loss of resources (both time and money) was not in my plan.

One would think that the stress (tears) would come from facing the big financial cost associated with something like this. Things like: ·Insurance deductibles. ·Out of pocket costs like towing and car rentals. ·Increased insurance rates.

And the kicker.... I just wanted someone to step in and take care of me. And believe me, that is hard to admit. I have been independent my whole adult life. I honestly don't recall ever thinking that thought before. As I was thinking about all these things, I wondered if maybe the lack of money gets blamed for our deeper, more private concerns. Is it easier to hide behind the lack of money than it is to admit what is really upsetting us? And I think that it probably is. After all, I’ve heard the blame placed on money in a lot of different situations, haven’t you? We use these types of excuses to avoid the uncomfortable and to evade having to open ourselves to judgment from others. Here are three ways you can stop hiding today. – Stop Saying you Don’t Have Enough Money. Have you ever told someone that you couldn’t participate in an activity because you didn’t have enough money, but deep down, you simply didn’t want to do it? The problem with using money to hide what we truly want is that we perpetuate the money struggle. If we are constantly saying that we don’t have money for something, we are speaking that into existence. Our words are powerful and we can easily create more of what we don’t want simply by saying it. Especially if we say it over and over and over again. Let’s stop saying that and instead acknowledge what we truly want. – Allow yourself to get Uncomfortable. Have you ever heard someone say that if they had more money, they’d do x, y, or z? Is it possible they were simply afraid to make the leap? Or uncomfortable risking money on something new? Fear of the unknown is real. And for sure we don’t have to face the fear if we are allowing the lack of funds to hold us back. Instead of saying we don’t have money for x, y or z, why not instead ask yourself how you could get the money? That simple shift in your wording opens you to a world of possibility. And when we live in possibility, we are far more likely to begin creating and taking action. Action is the antithesis of fear.

– Financial Freedom Comes from YOU! One thing I hear often is that the economy is bad and that it is getting worse. And that right there is the reason we don’t all have financial freedom. No, no, no! I say no to that one! We can’t control the economy. Not even with a stimulus check in hand. It just isn’t possible. The only thing we can control is ourselves. And I believe we each have the power within ourselves to create financial freedom. So, instead of living in the belief that the economy is bad and therefore we are stuck, let’s all own that we truly want financial stability and that we are powerful human beings who can make it happen. I bet just reading that makes you feel much more empowered! And when you feel empowered, you start to take action (there is that little word again!). You might even find yourself sending some extra money to your IRA or savings account. And that right there is exactly what is needed to put you on the path to financial freedom. These examples may or may not be things you say, but my guess is that there are others. I encourage you to explore ways you might be hiding behind money. When we stop blaming money and own up to what we really want, we improve our relationship with money and that often leads to more!

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

THE DIVORCED WOMAN’S GUIDE™ TO … RE-ESTABLISHING YOUR INDEPENDENCE AFTER DIVORCE

BY WENDY STERLING

Independence Day for Americans looks like going to your town’s parade, having a barbeque, and/or watching fireworks. It is a day of celebrating our country’s independence from Britain and eating way too much potato salad and chips. Lots of blue, red, and white, pinwheels, and sparklers too! For those of us going through or on the other side of divorce, we think about our independent life and what that means and looks like. After all, divorce is about claiming your independence, breaking free from your spouse, and living life for yourself. When you are married you share everything. You consider the other person in major life decisions that involve your time, money, health, and family. When your marriage falls apart and you are starting over, part of surviving and thriving after divorce involved regaining your independence. You are suddenly managing your responsibilities, reevaluating your likes and dislikes, goals, etc. Unraveling a life of togetherness is not easy. But it is a necessary step to getting unstuck. It will take some time to get back on your feet but each step you take, no matter how big or small, is one step closer to claiming your independence.

There was so much I did not know. And it terrified me. Small things like where were the circuit breaker. The valve to turn off the water in the house. I was afraid of what I did not know and what I could not do … yet. Fixing things was not part of my “job” as a wife and I remember getting daunted by the things that kept falling apart once I was separated. I remember crying on the floor thinking this was happening to test me.

And instead of getting mad at myself, I made a vow to never rely on someone like that again. To open my eyes, pay attention and learn how to do things for myself. And that Google and YouTube are very helpful! The success I felt after fixing something or learning something on my own was infectious! My lesson was to learn how small steps add up to much bigger wins. The way to become self-reliant was to set more realistic expectations of myself and celebrate my small wins. Even when I changed a lightbulb. It also meant I could challenge myself I bit more each step and see my life from a new perspective. It took me time to re-adjust and learn to rely upon myself, but it was possible. You will find that along the way you learn life skills that enable you to create the best life for yourself. Divorce has given me emotional strength in ways I did not know I was deficient. I did not allow it to keep me down. I know divorce sounds scary and being alone is not appealing to most. However, there is a difference between being alone married and being alone apart and independent. And to me, independence means the ability to feel joy, freedom, and peace wherever you are. It means being my own person, using my voice, standing in my power, and making my own decisions. Without permission. It means having a career I choose, a hobby that fills my metime and spending time with those I choose to see.

It meant no longer identifying myself as a reflection of my spouse and in respect to my marriage. It meant gifting myself with the opportunity to discover my own, unique ways to blend independence and connection. Independence fosters self-esteem, pride, confidence, and grace. How? Because when you look in the mirror, you see the reflection of someone who figured out how to do it by herself. The amount of joy you feel when you realize you achieved something you never thought you were capable of is incredible! It takes courage, strength, and support from those who lift you up! It means stepping into your role as a leader to make decisions that are uncomfortable and not easy. But I can tell you from personal experience, it feels amazing when you get there!

Wendy Sterling is a Divorce Recovery Specialist, writer, author, and speaker who founded The Divorce Rehab™. Wendy helps divorced women recover from their divorce by finding their true identity and voice by ending their pity party, mourning the loss of their marriage to create a new, better life they design. Prior to becoming a certified life coach, Wendy established her 18-year career as a top-level advertising sales executive in the digital space, at the world’s most progressive social and lifestyle website brands (such as Who What Wear and Refinery29). After learning of her own unexpected divorce and finding the world of coaching, she realized she could combine her 20 years of experience in Corporate America as a leader with this new coaching methodology and make a profound impact in the world. She helps women see their divorce as a gift, it happens FOR them not TO them. Wendy is a graduate of UCLA and a Certified Professional Co-Active Coach (CPCC) from The Co-Active Training Institute. She is also an Associate Certified Coach (ACC) through the International Coach Federation. She is a guest blogger on Hello Divorce as well as a Contributing Writer for Divorced Girl Smiling. Facebook: https://www.facebook.com/wendytsterling/ Instagram: https://www.instagram.com/divorcerehabwithwendy/ Website: https://www.wendysterling.net/

Loving You I ain’t got no time for hate No matter what you sell I’ll either keep on loving you Or I’m going to wish you well As I say goodbye to the day I’m reminded we are each on our own unique journey. Some will focus on hate while others focus on love. The is no right or wrong. Only lessons and experience. As I point at you, three fingers are pointed back at me. I choose to focus on love and believe the best of you and me. So let’s keep on trucking Let’s flex some authenticity Haters will hate and lovers will love And I’ll keep on being me

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

JULY POEMS BY SKYLAR SNOW POETRY 1st July -International tell a joke day, be hilarious! 4th July -American independence day, A celebration of independence for the United States of America. 7th July -World chocolate day, celebrate all chocolate galore! 10th July -National kitten day, enjoy some pawsome times! 30th July -International Day of friendship, celebrate all friends!

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

-Medicine of laughterBy Skylar Snow Poetry

Isn't it really quite funny, How a joke can make the day sunny, Even a little smile or sudden cheer, Will present itself profoundly clear,

It's really quite safe to harbour, Jokes to get through the day for no drama, Humour is appreciated and dedicated, To laugh away is a certain type of medicated.

-Inspired by independenceBy Skylar Snow Poetry

Independence is your new best friend, Reliance on yourself until the very end, Freedom to be what we all set out to be, United States of America is full of opportunity and glee,

It's nice to rely on someone, maybe a friend, But independence is worth diamond's in the end, Independent, strong, and strives for victory, The USA is such an inspiration to be.

-Chocolates are for givingBy Skylar Snow Poetry Give a little chocolate away, Share some with someone special today, White, milk, dark, all is simply wonderful, All chocolate bars big or small, There's a rumble in your belly, You may even be relaxing to the telly,

A treat every now and then isn't so bad, A smile on your face and you stop feeling any sad, A world chocolate celebration for all it's success, Which chocolate do you like best? Enjoy a chocolate box or a bar, Chocolate is celebrated from afar.

-Meow dayBy Skylar Snow Poetry

National kitten day, meow to you all! Watching a kitten purr as they fall, Into your hand, so safe and sound, Meowing and excited, looking all around,

Fur or furless, they are so cute, Little mischief's, they will begin to route, Kitten minds are playful and ready to learn, Kittens are impatient and won't wait their turn,

Meowing for affection, love, and loyalty, A love from a kitten is finally living like royalty, Sweet kittens all around the world, some need a home, It's okay, we can foster and adopt them so they're not alone.

-Friends until the endBy Skylar Snow Poetry

Celebrate your friends, be thankful and dutiful, For all friendships can bloom to be beautiful,

Friend's can be there right until the very end, Someone you can be around and not have to pretend,

It's good to enjoy time with your friend's, Friends are a gift that the angel sends.

WHAT'S COOKING

Cucumber and Hummus Boats By Bernadine Otto

The Ingredients 1 cup of cooked quinoa 4 medium cucumbers 1 can of chickpeas, rinsed and drained 1 cup of cherry tomatoes, halved 1 cup of feta cheese 1/2 cup Greek olives, chopped 1/4 cup lemon juice Salt and black pepper to taste Hummus Minced fresh basil

The Method Cut each cucumber in half lengthwise. Scoop out the pulp and seeds, Add chickpeas, tomatoes, cheese, and olives to quinoa. In a small bowl, whisk lemon juice, salt, and pepper until blended. Pour over the quinoa mixture. Spread about 2 tablespoons of hummus inside each cucumber shell. Top each with about 1/3 cup quinoa mixture. Sprinkle with basil if desired.

Judy’s Summertime Marinade By Judy Brown http://judyswellnesscafe.com/

We all need easy go-to recipes. Of course, they must be delicious and fullproof. Summertime is grilling time. Whether you are a vegetarian or a meateater, marinades can make or break a dish. This is my favorite marinade recipe that I have perfected over time. I use it for chicken and beef and pork. It is also great for grilling vegetables. Meat and/or vegetable kabobs make a perfect summer meal! I often use it for roasting in the oven as well. Summertime means outdoors and sunshine and good picnic food! I hope you find this marinade versatile and delicious.

The Ingredients 1/2 cup red cooking wine 2 Tbsp of mustard (I prefer whole grain Dijon) 2 Tbsp soy sauce (I also use liquid aminos) 2 Tbsp Worcestershire sauce 1 Tbsp of molasses (honey as a substitute) 1 Tbsp fresh lemon juice 2 cloves of garlic, minced 1 Tbsp fresh rosemary, thinly chopped S and P Optional: cayenne for a bit of a kick!

The Method Whisk all of the ingredients together. Add salt and pepper as desired and whisk in thoroughly. Place the meat in a pan and pour the marinade over the meat. Let it sit in the fridge for at least 1-2 hours. Turn the meat over halfway through. Pull out of the fridge and let it come to room temperature, about 20 minutes or so. Grill or roast. Brush on more marinade as desired. If grilling or roasting vegetables just brush on the marinade as you grill it to desired tenderness.

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“Hot July brings cooling showers, Apricots and gillyflowers.” – Sara Coleridge

Live Love and Eat Magazine

Articles inside

IS HEALTHY EATING REALLY NECESSARY?