Live Love and Eat by Bernadine

Live Love and Eat Heal t h | Wellbeing| Nutrition

ISSUE 88 JUNE 2023/ ISSN 2689-7741

MEN' S HEALTH Awareness Month

PLANTING SEEDS HOW DO YOU GET SOMEONE WHO IS BINGE EATING TO EAT 3 MEALS A DAY AND EAT NORMALLY?

HOW TO ACCEPT WHAT IS-AND TAKE BACK YOUR PERSONAL POWER Heart-Centered

WHY CHANGING OUR BELIEFS IS THE ONLY CHANGE WE NEED Here comes Summer, the solstice retrogrades and major transits

Be deliberate with dad: cultivate meaning, not mindlessness

7 Benefits of Magnesium THE BEST WAY TO START A FITNESS PROGRAM EVEN WHEN YOU DON'T HAVE THE TIME

LIVE LOVE AND EAT

WHAT IS INSIDE ISSUE 88

03 EDITOR'S NOTE 04 MEET OUR CONTRIBUTORS 14 MEN'S HEALTH AWARENESS MONTH 18 HOW TO ACCEPT. WHAT IS - AND TAKE BACK YOUR PERSONAL POWER

23 BE DELIBERATE WITH DAD: CULTIVATE MEANING, NOT MINDLESSNESS

26 EXCLUSIVE!

29 38

WHY CHANGING OUR BELIEFS IS THE ONLY CHANGE WE NEED

31 HOW DO YOU GET SOMEONE WHO IS BINGE EATING TO EAT 3 MEALS A DAY AND TO EAT NORMALLY?

40 HERE COMES SUMMER, THE PLANTING SEEDS

THE BEST WAY TO START A FITNESS PROGRAM EVEN WHEN YOU DON'T HAVE THE TIME

SOLSTICE, RETROGRADES, AND MAJOR TRANSITS

46 7 BENEFITS OF MAGNESUIM 50 HEART-CENTERED

New Stories, New Writers

Editor’s Note New stories, new writers It is the Month of June. We are pleased to bring you the Summer edition this month. I am excited about Summer this year. Warmer days, barbeques, going to the pool, and summer trips. In this issue, we have amazing articles. If it is your health, fitness, or goals we have you covered.

Be sure to check out our Recipe section for healthy Summer recipes. Please share with us your favorite summer activity on our Facebook page, be sure to use the hashtag #summer Be sure to look out for new episodes for our Podcast, The Live Love and Eat Show. We have amazing speakers lined up. Enjoy the month of June.

Bernadine Otto

Editor-in-Chief

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

Our Team

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

Bernadine Otto

Jace Jacobs

Managing Editor Weight loss coach

Author/Happy Mindset Poet

Judy Brown

Victoria Kleinsman

Health and Wellness coach

Food Freedom Body Love Coach

Ryan White

Dr. Danielle Litoff

Fitness and MMA coach

Doctor of Physical Therapy and Health Coach

Sherry Parks

Linda Watson

Money Mindset Coach

Astrologer & Soul Guide

Kim Klein

Ingrid Harm-Ernandes

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

Pelvic physical therapist/Author

FATHER'S DAY Father's Day is a day to enjoy time with Dad and appreciate all he does for you. We celebrate Fathers Day on the 18th of June

FIRST DAY OF SUMMER The First day of Summer is on the 21st of June.

NATIONAL FLIP FLOP MONTH Summer is here. it's time to bear our toes to the sun. Ditch those sweaty hard leather shoes and even your comfortable sneakers, and slip into your flip flops.

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

Live Your Best Life With

Live Love and Eat

6 MOST HYDRATING FOODS

For Summer

Share with us your Summer photos on our Facebook page and you can win a FREE Printed copy of the June issue of Live Love and Eat. Be sure to use the hashtag#summer

HEALTH AND WELLNESS TIPS UNDERSTANDING & CONQUERING CRAVINGS

Cravings are something all of us struggle with at times, so you’re not alone if this is something you’re dealing with too. Cravings can be triggered by many things in our daily lives, including: Sights Sounds Aromas Environment Stress and more The better we understand our cravings, the more equipped we are to deal with them constructively, so we do not over-consume.

We are inundated every day with foods that are high in calories and low in nutrients that we pay the price for our health and our waistlines. We end up craving more but many times, we are just giving our body more food… empty calories, lacking in nutrients. The average American consumes about 150 lbs. of sugar per year. That’s 12.5 lbs. a month! The majority of sugar we consume is hidden in processed and fast foods, cereals, snacks, and white flour products. Even products labeled “healthy” are often loaded with sugars. HERE’S WHY Sugar can make us feel good emotionally – temporarily. Following the initial rush of flavor, excitement, and comfort, comes the crash! Here’s why your cravings are partially not your fault: Companies hire food scientists to create foods with tastes and textures that are hard to resist. It’s their job to find that perfect ‘pleasure point’ of the food being “manufactured”. They know there are certain substances that people will want more of. DID YOU KNOW MSG is highly addictive, and this is why some of our food cravings are not our fault! When food or food-like substances are PURPOSELY DESIGNED to create addiction, we need to remember that it’s in the food industry’s best interest to create food that would have us overeat…right? Check out the article below which details how big food companies keep us eating through a combination of science and marketing: http://www.cbc.ca/news/health/food-cravings-engineered-byindustry-1.1395225 DID YOU KNOW Of course, there are many possible causes for cravings including, but not limited to stress, nutrient deficiencies, hormone imbalance, and fluctuations in blood sugar levels. Note: If you have cravings that persist, please consult with your doctor to determine if nutrient deficiencies and/or hormones could be the cause. Many people are deficient in some nutrients (even when they have a healthy diet) and it’s common to have hormone fluctuations and/or imbalances at different stages of our lives.

WAYS TO REDUCE CRAVINGS DON’T SKIP MEALS When we skip meals, we may think we're reducing our calories for the day. The problem with this is that hunger hits with a vengeance, which may cause us to give in to the temptation. This often leads to eating even MORE empty calories. DON’T BRING TEMPTATION HOME This sounds simple, but it’s oh-so-true. If you want to make good food choices, keep good choices in the house. When you see healthier options first, you tend to go for what’s within easy reach. Stock your kitchen with whole foods that fill you up, satisfy your hunger, and give your body the nutrients it needs. EAT ENOUGH PROTEIN & HEALTHY FAT The low-fat diet craze caused people to fear healthy fats that our bodies desperately need to function and thrive. To make up for the lack of fat and taste in their products, the food companies added more SUGAR! The more we eat whole foods that are packed with the nutrients our bodies need, the less junk food we crave (and the better we feel).

GET A GOOD NIGHT’S SLEEP Are you getting enough QUALITY sleep each night? Think about the difference between how your entire day goes when you wake up tired vs. with a full night’s rest. Not So Fun Fact: Tiredness, stress, and exhaustion all trigger food binges. Research, published in the American Journal of Human Biology, shows that poor quality sleep is linked to obesity by de-regulating appetite and increased energy consumption. BE A FOOD LABEL DETECTIVE We’ve been taught to look at the calories and fat content on labels, but not the actual INGREDIENTS. To eat healthy food, you need to know what’s in it by reading the label! Sugar is often disguised under different names such as high fructose corn syrup, brown sugar, raw sugar, beet sugar, cane sugar, sucrose, dextrose, and maltose. REMEMBER When you understand the connection between WHAT you eat, WHY you eat, and HOW you feel, you will feel more in control and be able to make better choices. Try to determine if some of your cravings are based more on habit or if you need to make a change. We need to understand our cravings and do our best to make choices that support our health and our goals.

MEN’S HEALTH AWARENESS MONTH

Written By Ingrid Harm-Ernandes “Too Important to Ignore: Men’s Health Awareness Month” June is Men’s Health Month. Contrary to popular belief men can have pelvic floor issues just as women can. We all have a pelvis and pelvic floor. For many men, it is difficult and can be embarrassing to reach out for help with pelvic floor issues. Just like women, men often don’t realize that they can get care for pelvic floor issues. What are some common pelvic and pelvic floor issues that impact men? They are varied just as they are in women and some issues overlap with women such as hip and back pain. There are, however, some issues that are specific to men and should not be ignored. Let’s look at some of these pelvic conditions.

Prostatitis is an inflammation of the prostate gland (a small walnut-sized gland that is part of the reproductive system) and sometimes the area around it. There are three main types of prostatitis. There is Acute bacterial prostatitis which is often caused by a bacterial infection. Symptoms commonly include urinary frequency, urinary urgency, fever, chills, burning feeling during urination, getting up to urinate at night, and urinary tract infections. A second type of prostatitis is chronic bacterial prostatitis. This can develop a little more slowly over time, generally for 3 or more months. It can occur after treatment of acute bacterial prostatitis or urinary tract infections. Symptoms generally include urinary frequency and urgency, burning sensation during urination, pain in the genital and groin region, painful ejaculation, and trouble starting the urine stream. The last subset of prostatitis is chronic non-bacterial prostatitis. It can also be called chronic pelvic pain. This is actually the most common, yet the least understood form of prostatitis. It affects nearly 10-15 % of the US population. It causes many of the same symptoms as the other forms of prostatitis but also includes these possible symptoms: pain in the scrotum, in between the scrotum and penis, pain in the penis, and pain in the lower abdomen and/or back. Pain can also occur during or after ejaculation. The symptoms are present for 3 months or greater and can come and go and vary in intensity. Chronic prostatitis was (and still sometimes is) misdiagnosed as a bacterial infection and as a result only antibiotics historically have been prescribed. Unfortunately, chronic prostatitis is actually frequently a musculoskeletal issue that creates and mimics many of the same symptoms that are seen in bacterial prostatitis. As a result, many men in the past were prescribed antibiotics for long periods of time and the musculoskeletal system was ignored. Luckily, that is changing and patients are now more often referred to pelvic physical therapy to treat this condition. If you, or a loved one, are suffering from symptoms seek out medical care as soon as you can. They can determine what type of prostatitis you have (or if another condition is causing the symptoms). If you are currently receiving care for prostatitis and there is no longterm improvement with antibiotics after 3 months, you should ask about further assessment and ask to be referred to pelvic physical therapy.

Prostatectomy is a surgical procedure for the removal of the prostate gland to treat prostate cancer or benign prostatic hyperplasia (the prostate is enlarged but not cancerous). Some signs of prostate cancer are trouble urinating, blood in the urine, blood in semen, erectile dysfunction, losing weight without trying, and bone pain.

Signs of benign prostatic hyperplasia are frequent urination, urinating more often at night, weak urine stream, dribbling at the end of urination, and difficulty emptying the bladder. There are some similarities with these conditions and it is very important to go to your medical practitioner and have this completely evaluated. If someone does undergo a prostatectomy, pelvic physical therapy can help both before and after the surgery.

Common issues both before and after surgery include urinary incontinence (leakage of urine when you don’t want urine to come out) and pelvic pain. This often includes the abdominal, back, and pelvic floor regions. Erectile dysfunction can also occur and pelvic physical therapy can improve this as well.

Peyronie’s disease is a noncancerous condition that is the result of scar tissue, often called plaque, that develops under the skin of the penis. This scar tissue can cause the penis to curve, and lose penis length and girth. Trauma to the penis is one possible cause but sometimes the cause cannot be determined. Acute Peyronie’s lasts between 6 -12 months and this is when the scar tissue is forming. It may be painful during this time period. Chronic Peyronie’s is the time period when the scar tissue is no longer growing and the pain usually subsides. Erectile dysfunction can develop during this phase. It is estimated that approximately 6-10 % of those between the ages of 40 and 70 have Peyronie’s disease. Symptoms include loss in length, and /or girth of the penis, painful erections, lumps in the penis, difficulty having sex, and pain with sex. This should be assessed by a medical practitioner, usually a urologist to determine if it actually Peyronie’s. There are many treatments depending on the severity and if it is acute or chronic. The treatments include medication, stretching devices, injections, and surgery. In addition, pelvic physical therapy can help teach someone with Peyronie’s how to stretch and utilize methods to help reduce scar tissue. Pain with intercourse/ejaculation can be very frustrating and lifechanging. There are many possible causes. Some have been discussed in this article. In addition, compression of muscles, fascia, and nerves can cause intercourse to become painful. Surgery, cysts, radiation therapy, and antidepressant drugs are all possible causes of pain with intercourse and ejaculation. Compression (pressure on the nerve from sitting, surgery, or other factors) of the pudendal nerve (a nerve that courses through your pelvic cavity and innervates many structures in your pelvis) causes it to become irritated, inflamed, and eventually painful. It is extremely important to have the pelvic floor and pelvis evaluated to determine if it is a compression of the pudendal nerve that is causing pain. Sitting, biking, surgery, horse riding, and even constipation and straining often are causes of pudendal nerve irritation. Pelvic physical therapy can improve these symptoms and teach individual methods to reduce future irritation of the nerve. These conditions can be embarrassing and difficult to discuss just as they are with women. They should not be ignored and there are now so many treatment options available. Urologists, family medicine, and pelvic physical therapists are great resources for many of these conditions. Seeking out help sooner than later will help resolve the symptoms more quickly and/or determine if cancer is one of the causes. Early detection can be a lifesaver. As with so many pelvic floor conditions, the musculoskeletal system is at the heart of these symptoms and can be treated quite effectively. Don’t delay treatment!

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

How to Accept What Is - And Take Back Your Personal Power

WRITTEN BY SHERRY PARKS

A few years ago, I saw on the news some scuttlebutt about a roundabout under debate for downtown Palm Harbor where I live. Evidently, there was strong opposition for and against this roundabout going onto the main road. As it turned out, the side FOR the roundabout won. And protests were made for weeks and weeks after the decision. Then I didn’t hear anything more about it until the last few months. They finally started work on it and of course, there are traffic disruptions and slowdowns as they do the construction. And there is one lonely protest sign remaining by the side of the construction area. Someone is still protesting even as it is in progress. This sign strikes me every time I drive down to the post office. Why continue? Why not accept what is? Now, don’t get me wrong. I’m no fan of the roundabout. My first experience in driving through one led to lots of screams from the back seat and me ending up in a full-on meltdown sobbing and crying. No joke. I have flashbacks every time I drive through one to this day. I think I’m always surprised when people are so set in their opinions that they are willing to die on their hill. I always wonder, why isn’t there room for both sides. Why do humans cling so staunchly to their opinions and beliefs that they can’t get off the soapbox?

I mean, I see it on the other side as well. Often the “winner” of the debate continues to gloat and lord it over the supposed loser for years.

I know it’s part of the human condition to strive to be the winner. After all, it’s drilled into us from the time we are a baby and then all through life. Somebody’s got to win and somebody’s got to lose. It’s survival of the fittest to the highest power. And I’m not here for that. My opinion is that there is room for all of us to win even when we seemingly “lose”. And for sure there comes a point we can decide to move on – and stop beating a dead horse.

After all, clinging to a lost cause only leads to us only hurting ourselves. This clinging often leads to anger, resentment, and frustration. And sometimes it’s to the point where we begin to push others away if they don’t land on our side of the argument. And that, my friend, can lead to a lonely life, not to mention an unhappy one. If you are finding yourself clinging to the hill of a battle already lost, these tips might help.

Accept What Is – And I don’t mean to stop striving for your dreams and goals. What I’m saying is, there are certain things you can control, certain things you can influence. And there are certain things you can’t. Another person’s opinion is one. Just like they can’t change yours, you can’t change theirs. When I say accept what is. I mean accept and own your personal power of authority. You have 100% control and influence over one thing. You. And I promise you, if you focus on you, the rest will fade away. Once you recognize that you get to decide how you feel, what you think, and what you do, you will feel much more in control of your life. And not only that, you will stop worrying so much about what happens “out there”. Because you are winning – by taking action and seeing results – right where it matters – with yourself.

Give more Grace – On the flip side of acceptance is rejection. Let’s face it rejection is not a fun place to be. Either receiving or giving. It’s uncomfortable and sad on so many levels. Instead of rejecting the winner or the other side out of hand, what would it be like to stop and see things from their point of view? I’m not saying change your stance. All I’m suggesting is that by allowing yourself space to see the other side – allows for less outright rejection. It gives you the opportunity to see the human behind the opposition and give them the space (and grace) to be who they are and believe what they believe. With that grace comes more peace inside you. You’ve leveled the playing field. You’ve opened yourself to another view. And you still get to be in control – of you.

Focus on the Good – Often, when we are in the losing, we get stuck in victimhood. We forget that there is more to life than that one thing. And, there is a time to feel your emotions around losing. For sure, 100% we need to feel what we feel so that we can move through it. And we can also put our focus on the good. There is always a lesson learned, a win in another arena, or simply the fact that you are alive. There is always something good. If you can shift your focus to that, then you become the winner. And once you can see one thing to be grateful for, more will come into view. And even if you can’t see any of the good, keep looking. It’s there. From this point of view, it’s far easier to do #1. And that, my friend, is where the magic lies. You, the master of you. Right, where you belong.

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

Be Deliberate with Dad; Cultivate Meaning, Not Mindlessness

Written by Jenn Millard-Schmitz MS, LPC

He’s the man that taught you the importance of family and faith. A pioneer in money management who trailblazed the idea of saving money in three jars - college, savings, and spending. He instilled a Make Things Happen mentality that can be seen and felt just by observing him. An innovative force that had you working for tips in a local restaurant by the age of 11. An always-present smile despite years of sleepless nights and financial anxieties. The now grandfather that outpours love for tiny humans amidst unfavorable family dynamics. The man that during a casual conversation just can’t stop himself from sliding in a lil’ parenting and marriage advice. This is Dad.

In June we honor this remarkable man by offering a day of celebration. We take a pause from the life hassle to thank him for all he has done. Without Dad, we would not exist. All too often the day comes and goes and the celebration of Dad's looks and feels, surface. It’s as if we have checked something off our list putting in little to no purposeful effort. A gift, a hug, a call, or a text are empty actions when not done in a way that cultivates meaning. My father taught me the art of Making Things Happen; not to watch or wonder what happened. This art has defined my life and is a great contributor to my professional and personal successes. The downfall is that the mindset behind the mantra does not naturally allow room for meaningful action. What more was needed? Watching and wondering, with purpose. As a therapist, I frequently discuss with clients the notion that we often go about our lives acting in meaningless and unpurposeful ways. The task list is complete and you made it happen. The fulfillment of checking the box becomes short-lived as you're left with the need to do it again and again. The question I pose to clients is: what are you willing to miss out on in relationships because you were too busy checking off the task list? It is when we became intentional and deliberate rather than task-oriented and mindless that we can cultivate meaning within the madness. If the work of Dr. Brene Brown has taught us anything, it’s that being deliberate with thoughts and actions creates meaning in our lives. With meaning comes fulfillment within ourselves that goes hand in hand with our sense of worth. Take a moment to think about the relationship you have with your father, step-father, father-in-law, grandfather, father figure. How meaningful is it? Are you deliberate, and purposeful in what you say and do? Or are you simply checking the boxes and making things happen mindlessly?

This Father’s Day, try a few of these tips with Dad to cultivate meaning and not mindlessness: Whether through phone, text, spirit, or in person - pay particular attention to your father and what he is saying. Understand his perspective. Ask yourself - where is this advice coming from? Empathize with your father, and validate his point of view. Simply stated, put yourself in his shoes. Stop hearing, and start listening. Hearing is the process of perceiving sound. Listening requires thoughtful attention. Be open with your father when communicating. Deliberate, timely placed honesty builds meaning. Give yourself permission to be emotionally vulnerable with Dad. Share feelings in a non-confrontational way. Even when uncomfortable. Be purposeful in your actions. Dad can feel the staleness when you are checking a task off the to-do list. Hold a hug just a bit longer, be inquisitive in conversation, spend time together, and share a favorite memory in the card versus just a signature. Dad, this is for you. You taught me to make things happen. Now I’ll teach you the art of watching and wondering what happened, with purpose. -Jens

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

WHY CHANGING OUR BELIEFS IS THE ONLY CHANGE WE NEED Written By Kim Klein

As a life coach, I often work with clients who come to me feeling stuck or dissatisfied with some aspect of their lives. And one common thread I see among them is the belief that they need to change something about themselves to be happy or successful. It might be their job, their relationships, their physical appearance, or some aspect of their personality. But from my perspective, all we really need to change about ourselves is the belief that we need to change. Let me explain. We live in a world that constantly bombards us with messages that we are not good enough as we are. We are told that we need to buy certain products, achieve certain goals, or fit in a certain dress size or standards to be worthy of love, respect, and success. Trust me, someone (or a whole lot of someone’s) are making a fortune by having us feel this way. This messaging is so pervasive that many of us have internalized it to the point where we truly believe that we are inadequate, insecure, and not enough. And, unfortunately, we are passing this belief on to our children. We need to break this cycle. The truth is that these beliefs are simply not true. Things such as our weight, IQ, age, achievements, and possessions are not what make us worthy or valuable. We are already those things simply because we are human. This is not to say that there is no room for growth or improvement in our lives. Of course, we can all benefit from learning new skills, expanding our knowledge, or developing our strengths. And for example, if you’re a smoker, you’d be better off quitting. If you’re not exercising regularly, you would be better off incorporating exercise into your daily routine. If you have anger issues, it’s best to work to rid yourself of those. However, these changes should come from a place of self-love, not self-hatred. The key is to come from a place of self-acceptance and self-love, rather than from a place of thinking we need to fix ourselves or make ourselves into something we’re not, especially if we’re doing it because of outside pressure. You should not be trying to change because you believe that you’re not good enough as you are, but because you love yourself enough to want to be the healthiest, happiest, and most successful version of yourself. And, while we’re working on those changes, it’s important that we love and appreciate who we are, just the way we are, right now. When we shift our perspective in this way, we can start to appreciate our strengths, rather than focusing on our perceived weaknesses. And here's the truly empowering part: when we start to believe in ourselves and our worth, we can start to make choices that truly align with our values and desires instead of those that belong to someone else.

So, if you’re feeling stuck or dissatisfied with your life, I encourage you to take a good look at your beliefs about yourself and your worth. Ask yourself where those beliefs come from, and whether they are really serving you, and know that you have the power to change those beliefs. Here are a few suggestions if you find yourself trapped in a cycle of believing you need to change: Practice self-compassion. When you notice that you’re being hard on yourself, try to speak to yourself as you would speak to your best friend or someone you love. Offer yourself words of encouragement and support, rather than criticism and judgment. Focus on your strengths. What are you good at? What do you enjoy doing? What are your values? By focusing on these things, you can build a sense of self-confidence and self-worth that will help you feel more comfortable in your own skin. Embrace imperfection. No one is perfect. That’s right, no one! Embrace your flaws and imperfections, and recognize that they are what make you, you! Explore the concept and philosophy of Wabi Sabi - where everything is imperfect, incomplete, and impermanent - it can change your entire outlook on life. Surround yourself with people who lift you up, support you, encourage, and love you for who you are. Avoid, or at least spend as little time as possible, with people who bring you down, criticize you, or make you feel like you need to change to be worthy of love and respect. And while we’re at it, think about how different life could be if instead of focusing on what we think we need to change about ourselves, what if we focused on all that we do right? What if we spent more time noticing the good in our lives, in ourselves, and in others? I think we, and the world would be a much better place.

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

Planting seeds Written By Judy Brown June is here and it is a glorious month of flowers and sunshine and fresh berries. For many of us it is a time for vacations and rest from regular routines. As we move in to summer what are your priorities? What part of summer do you love? What seeds will you be planting this June?

I AM….. Planting seeds for colorful insights Planting seeds for twinkling fireflies Planting seeds for living in the moment Planting seeds for abundant sunshine Planting seeds for buzzing bees Planting seeds of friendship Planting seeds of daisies and marigolds Planting seeds of fun and frolic Planting seeds for bluebirds and chickadees Planting seeds of hope Planting seeds for a vegetable bounty Planting seeds for relaxation Planting seeds of smiles Planting seeds for fluttering butterflies Planting seeds for rainbows Planting seeds of thankfulness What will your garden look like this June?

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

HOW DO YOU GET SOMEONE WHO IS BINGE EATING TO EAT 3 MEALS A DAY & TO EAT NORMALLY?”

Wr i t t e n By Vi c t o r i a Kl e i ns ma n

Coach/therapist role Ok, so first of all I’d like to speak to the first part of the question and that is – “How do you get someone to...” As a coach/therapist, it’s not your job to take full responsibility for the client’s healing and transformation. Yes, you show up 110%… yes, you pour your heart and soul into supporting the client, and yes, you take full responsibility for your part in the coach-client relationship but it’s not your job to “get someone” to do anything. The clients’ transformation comes from them doing the work on themselves as you guide them, love them, support them, and hold them accountable with the HOW. This is why it’s crucial (in my opinion) to always be investing in yourself as a coach/therapist with your time, money, and energy to keep evolving and growing. Your clients can only go where you go first. You need to be doing your own inner work preferably working with your own coach. Only then are you an energetic match for your clients to want to work with you, pay you, and show up for themselves to do the work they need to do to get where they want to be? Are YOU scared of binge eating? As a therapist, are you afraid of binge eating? Why or why not? I’m not saying that you are but my intuition led me to ask you this question and so there must be a reason… Have you fully healed your own relationship with food and with your body? You can still help someone if you haven’t, but you’ll only be able to take your clients as far as you have gone yourself. So I invite you to explore this question with yourself honestly and reach out if you need help.

What is binge eating? Let’s get clear on exactly what binge eating is as most professionals confuse binge eating with emotional eating and vice versa. Binge eating and emotional eating are different. Emotional eating often does spiral into binge eating if the client is judging themselves for eating emotionally. Emotional eating is when someone eats for comfort, to soothe themselves or to cope with life. Studies show that dieters turn to food during emotional regress whereas non-dieters actually typically turn away from food. Pleasure eating can be put into the emotional eating category but I have my own take on pleasure eating which I actually might do an episode on. Let me know if you’d be interested in me doing that! Binge eating is a rebellion against restriction. Physical restriction, emotional restriction, and accidental restriction. It is biological and cannot be controlled with willpower long term. Binge eating is actually a healthy response to restriction. Binge eating isn’t the problem, restriction is. And so to eradicate binge eating, all forms of restriction need to be removed, meaning full permission from oneself to eat all foods in any amount. Over time when the client is following the correct education and support, binge eating falls away naturally. You cannot stop binge eating by trying to stop binge eating… that only KEEPS you binge eating! I’ve spoken a lot about what causes binge eating in previous episodes but I will reiterate briefly here: Physical restriction This is the easiest to spot out of the different restrictions and is pretty selfexplanatory. The physical restriction is when the client wants or desires a certain food but doesn’t allow themselves to have it. This can look like only allowing themselves to have chocolate on a weekend, cutting out food groups such as carbohydrates, and not allowing themselves to have the cake when they actually want it. Our job as coaches/therapists is to get to the root of why the client is restricted. Most of the time it will be due to fear of weight gain – which can be rewired – but for some, especially those with a restrictive eating disorder such as anorexia, it can be a way of “coping with life.

Emotional restriction This is the sneakiest type of restriction and is 9 times out of 10 the reason why clients might say “I’m not restricting but I’m still binge eating.” And so the question isn’t “Are you emotionally restricting?” it is, “WHERE are you emotionally restricting?” Any behavior that is driven by the goal or hope of weight loss is “emotional restriction” and therefore will create an equal and opposite reaction aka binge eating which I like to call reactionary eating. Emotional restriction can look like this… “Overachieving” at recovery and challenging yourself to eat the thing (for me it was Nutella) with the hope that if you eat enough of it, you won’t want to eat as much in the future (whether that’s for health or weight-related reasons) AKA your goal of eating the thing is so that you eventually DON’T want to eat the thing… Eating the thing but wishing you didn’t want to eat the thing… not fully owning your desires around food. Any form of rule around when you eat something eg- I can eat as much chocolate as I want but only in the evenings or only at the weekends etc. Not buying it to keep in the house because you’re afraid you’ll eat it all. Justify what you’re eating in any way eg- it’s my birthday, I’ve been to the gym, etc. Having any kind of judgment toward your food choices – even positive judgment – as if you feel “good” because you said no to dessert today, automatically births the opposite to that – feeling ‘bad” for having dessert whenever you do decide you want it. Eating what you want but feeling fearful of potential weight gain – this is the most common as most of the above point to this underlying fear, which is why body image work and set point weight understanding is CRUCIAL to food freedom work. Our job as coaches/therapists is to use our coaching skills and personal experiences to help the client by being a “detective” to help uncover where they are emotionally restricted and to support them through that… usually with body image work and letting go of deepseated beliefs.

Accidental restriction Accidental food restriction can happen when someone unintentionally limits their food intake or avoids certain foods, leading to inadequate nutrition and potential health problems. This can occur due to various reasons such as: Needing to cut out gluten for health reasons and not replacing gluten products with gluten-free ones leaving you lacking carbs. Underestimating how much food you actually need each day due to diet culture conditioning. Eg fasting until lunch and only eating some fruit and yogurt for lunch. The same goes for the level of fullness you are comfortable with. Often dieters have a strong negative reaction to feeling full and so they tend to undereat at each meal. A busy schedule or lack of time to prepare meals leads to skipping meals or inadequate food intake. Limited access to food due to financial constraints or lack of availability. Digestive issues or food intolerances lead to avoidance of certain foods. Changes in appetite due to stress, medication, or illness. Any kind of food restriction can lead to nutrient deficiencies, fatigue, and other health problems. And so as I said it’s the restriction that needs to be discovered and let go in order to stop binge eating (which as I keep saying, requires deep body image work).

3 meals a day I recommend each of my clients eat at least 3 balanced and delicious meals a day if there in recovery from a binge eating disorder. Anorexia recovery clients need to eat more because they NEED to gain weight ASAP. Eating three balanced meals a day is important in the recovery from eating disorders for several reasons: Restoring a regular eating pattern: Eating three meals a day helps to establish a regular eating pattern and promotes a healthy relationship with food. This can help to reduce anxiety and fear around eating and shows that there is enough food which reflects safety and enoughness. Providing adequate nutrition: Eating three meals a day ensures that the body is receiving enough energy and nutrients to function properly. This can help to improve physical health and mental well-being. Improving metabolism: Eating three meals a day can help to improve metabolism and gets your body fired up and working again. It can also improve energy levels and reduce fatigue. Supporting recovery goals: Eating three meals a day is an important part of many eating disorder treatment plans. Following a structured meal plan can support recovery goals and help to maintain progress over time. As a therapist/coach, have your clients report back to you daily or at least weekly when you meet with them. This helps hold them accountable for nourishing themselves and getting into the habit of doing so.

Normal eaters… The last part of the question was “How to get a client to eat normally?”… What is normal eating? Normal eating is a way of eating that is flexible, enjoyable, and nourishing. It involves listening to your body’s hunger and fullness cues, eating a variety of foods, and not feeling guilty or ashamed about food choices. Normal eating also involves being attentive to the social, emotional, and cultural aspects of food and eating, and being able to adapt to different situations and environments. It is important to note that normal eating can look different for each individual, as everyone’s needs and preferences are unique. Normal eaters do not try to control their food! To me, normal eating is easy, relaxing and pleasurable. I’ve only been able to get to where I am now due to the inner work I’ve done over the years to heal my relationship with food and my body. If you – the reader – would like help with your relationship with food and your body then explore the different ways you can work with me here.

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

THE BEST WAY TO START A FITNESS PROGRAM EVEN WHEN YOU DON’T HAVE THE TIME

WRITTEN BY RYAN WHITE

We all know fitness is important. I don’t think there’s a person alive who would claim otherwise. In my nearly twenty years as a trainer though, I’ve heard lots of excuses about why people can’t work on their fitness. One of the top reasons is simply: “I don’t have the time.” Life can be really hectic. That doesn’t seem to get better with time either because we’re always finding new things to fill our days with. There’s an adage out there addressing that though: If you don’t make the time for your health, you’ll have to make the time for your illness. What do you do though if you genuinely struggle to find the hours in the day? First things first, a workout doesn’t need to be two hours long. Hell, it doesn’t even need to be one hour long. There’s a protocol called a “Tabata” (named after cardiologist Izumi Tabata) that involves going at an all-out effort for twenty seconds, with ten seconds of rest in between efforts, for eight rounds. All in all, the total time is under four minutes, and that’ll have you burning the same amount of calories throughout the day as if you did a thirty-minute jog. So it can be done. Next, it’s important to get organized. I know that can be challenging, but run an audit on your day-today activities. Where could you maybe find more time? What are you doing that’s maybe not the best use of your time? These are important questions to ask yourself. I think if most of us are being honest with ourselves, we waste more time than we think on less-than-productive activities. As you’re auditing the way you’re spending your time, it’s important that you truly evaluate your priorities. Ultimately, your personal fitness needs to be close to the top of that list. It’s important not just for your own health, and that you feel good about the way you look, but also for your family and friends. You have people in your life that love you, and you owe it to them to be the best you possible and to stick around for a while. If you have kids, surely you want them to be healthy, right? Well, you’re the one who’s going to model what good living is. Your kids are likely to replicate both your good and bad behavior, so do your best to live the way you want them to, because they likely will. From a tactical standpoint, if time is really tight, create an exercise routine you can do at home. I’ve always preferred going to the gym, the ritual of going there has always been really powerful to me, but don’t punt well for the sake of perfection. If you can only find the time to get a quick twenty-minute workout at home, then that’ll do just fine. You don’t need a ton of equipment. If you get a decently heavy kettlebell or dumbbell you can get a lot of mileage out of that, and you don’t even need that. You can also load up a backpack with a bunch of books and use that as a makeshift weight or if nothing else, you can get great work using just your body, the floor, and gravity. If you’re looking for an excuse to not exercise, you’re sure to find one. Start instead looking for excuses to work out. Start small and build the habit out from there. You do have the time, you just need to prioritize it.

Ryan White is a fitness and MMA coach who has been in the fitness industry for over ten years. Growing up obese and unhealthy, Ryan changed and committed to a healthy lifestyle when he decided to become an MMA fighter. Having lost over one hundred pounds in preparation for a competition, he now strives to help others make meaningful change having trained everyone from marathon runners and UFC fighters to average Joes and Janes. Ryanwhitefitness@gmail.com https://www.instagram.com/ryanthegreatwhite85

HERE

COMES

SUMMER

THE

SOLSTICE,

AND

MAJOR

RETROGRADES,

TRANSITS

Written By Linda Watson

Summer is officially upon us as we head toward the Solstice and a slower-paced, more relaxing time of year. The two signs that share the month of June are Gemini and Cancer. The elemental energy leading us into June is that of air and water. Gemini is an air sign and sets off the month. It is the air’s job to analyze what fire started and the action that was inspired by Aries back in March and April, and then judge how Earth took those ideas and formed them into reality from April into May. Air is our mind. It is how we take in information, process it and communicate those thoughts and ideas to the outside world. This is Gemini; the energy that runs on curiosity, stimulation, and socializing. Always on the lookout for the thrill of discovery. Gemini is light and changeable, flirty and chatty. What a great way to begin the summer season, right? The air then naturally moves into the free-flowing form of water. As Gemini transitions to Cancer on June 21st, it is now about feeling what fire has inspired, what earth has built, and what air has analyzed and judged. It is time to experience with raw feeling all of the things that the previous elements have dreamed up. This is all about feeling the depth of experiences that transpired since March 21st when Aries started the new elemental cycle.

Cancer is motivated to sink into her emotions, to nurture, and to rely on her intuition and sensitivity. Throughout the middle of June until July 22nd, let yourself relax and luxuriate in your feelings and whatever nourishes your soul, because on July 22nd, the Sun moves into Leo and the elemental cycle repeats itself all over again. Your soul needs this reprieve in the water element to get ready for the energy of fire in the powerful and shining energy of Leo the Lion. Looking at the transits through June, the month begins with Venus in Cancer Trine Neptune in Pisces on June 2nd. This aspect is actually a part of a Grand Water Trine which includes the Moon in Scorpio. A Grand Trine occurs when three planets align in a perfect equilateral triangle and are of the same element. This is an aspect of harmony, and positivity and can spark luck and success in a relatively easy manner. This deeply sensitive and emotional aspect includes Houses 4, 8, and 12. This kicks things up a notch since the water trine takes place in the water houses. You may find that your intuition is especially strong verging on the psychic. During this time period, use your increased intuition to heal and flow with life. You may find that you are more empathetic and capable of deep emotional understanding of not only your own hidden self but also of others. This is a good time to begin the process of developing a higher emotional awareness and understanding of the subconscious mind and working toward spiritual growth. To utilize the gifts and benefits of this aspect for your highest good, make sure you incorporate quiet time in your daily routine, whether it is meditation, walking quietly in nature, or whatever it is that introspection means to you is going to be very important to be able to recognize and receive the energy of this pattern.

On June 3rd the Full Moon is in the sign of Sagittarius. With a Full Moon, the Moon is in opposition to the Sun, therefore, this occurs with the Sun in Gemini and the Moon in Sagittarius. This is a mental axis with Gemini representing the lower mind and Sagittarius representing the higher mind. While the Sun wants us to think logically and in the here and now, the Moon is encouraging us to search for meaning and ideas that go beyond that which we are comfortable with. This Full Moon brings more emotional awareness to what we have been missing, particularly in regard to learning, travel, adventure, and the sharing of ideas that are more expansive in nature. With this Full Moon in Sagittarius, the basic premise is to seek knowledge by being open to new experiences and learning new landscapes. You can do this through physical travel, experiencing cultural diversity, starting some type of continuing education, or anywhere you can expand your horizons and enrich your life. This Full Moon helps you to become more of a visionary, so try something new and exciting, go on an adventure, expand, and explore. Let this Full Moon lead you on a path from idealism to finding your spiritual truth and a deeper purpose and meaning in your life. Venus transits out of Cancer and into Leo on June 5th. The planet of love and beauty, art and creation, will be establishing her energy in this bright and shiny fire sign of Leo. Leo loves the limelight, so this is the perfect energy to let your inner child play with creative self-expression. Allow yourself time for fun and games, in finding happiness and joy in romance, and discovering new adventures. Venus will be in this sign longer than usual, until October 8th, due to Venus entering a retrograde cycle. This gives you plenty of time to love passionately and lead grandly.

On June 11th, Mercury enters his own sign of Gemini, meaning he is in rulership and quite happy to be in this sign. This placement brings a very social and light-hearted energy to the table. Take advantage by planning some outdoor parties or picnics, widen your social circle of friends to include more excitement and eclectic people, and don’t be afraid to be flirty, chatty, and curious. Your communication abilities will also be stellar, so if you have some major decisions to make or learning opportunities to engage in, this is a good time to engage in those things. On June 17th, we have both Saturn turning retrograde and the New Moon in Gemini. Saturn will be retrograde from June 17th until November 4th. When Saturn is direct, it can help us find our way and steer us on the right path on our journey. However, when it goes retrograde, we may feel anxiety and limitation. It is important to remember that the purpose of this retrograde is to assess the important things in our life and make any necessary changes.

Re-evaluating our personal ambitions, and professional and social decisions, are important during this period so that we can restructure and rebuild the things that are no longer serving us. It is a time when we can slow down and decide if our activities are working in our best interest or if we should change direction. It is a good time to take a look at our past behavior and our past decisions and see what comes to light so that we can bring our actions into balance and make things right in our life. We know that the New Moon phase is all about new beginnings and planting the seed for our future dreams. It is a time to envision what we would like our life to look like by creating unique possibilities and prospects to work towards. When the New Moon is in Gemini, there is a strong desire for fresh ideas and opportunities so that we can start all over in a different way. Our minds are open to new ideas and thoughts and our communication skills are enhanced. It is an excellent time to improve communication skills by actually listening to others and learning from them, rather than trying to express your personal viewpoints and taking over the conversation. Find new ways to express yourself, and open up to new ways of writing, speaking, learning, and listening. The Sun enters Cancer on June 21st and also brings the Summer Solstice. The solstice marks the official beginning of the first day of summer resulting in the longest day and shortest night of the year if you live in the Northern Hemisphere. We have now entered Cancer season and the energy of summer. Every season begins with a cardinal sign. Aries signals spring, Cancer is summer, Libra activates fall and Capricorn brings in winter. The essential nature of the cardinal signs is to initiate action, to start things, and to get things going. Cancer season brings up thoughts of what your purpose and direction will be in the coming months. This is a season very much about utilizing our emotions and intuition. Because Cancer is a water element it corresponds with our emotions and feelings. It represents the power of our unconscious desires and energies and how that motivates us to move ahead. Cancer is the most sensitive sign in the zodiac, so use your emotional sensitivities and intuition and take advantage of your powerful imagination to work for you and not against you. You’ll also find yourself drawing closer to family and friends during this time. Because Cancer season is overlapping with Saturn retrograde, part of what comes up for review will involve your personal foundations, your home and family, and taking a closer look at the types of friendships that you have and the type of friends you are to others. The month of June ends with Neptune turning retrograde in Pisces on June 30th and will be so until December 6th. Neptune is famous for creating illusion, self-delusion, and fantasy. This is a watery planet that can sometimes cloud our minds with a mist, creating uncertain thoughts and misunderstood perceptions. It is almost like moving through life in a fog. Neptune can be the trickster, who has us at times putting on our rose-colored glasses so that we don’t have to face things or see things as they really are. This planet tries to protect us when the realism of life is too harsh. Neptune has a spiritual side as well. Spirituality and our spiritual beliefs are often hidden, yet we still have faith in what we cannot see or touch. This is the work of Neptune. It gives us our imagination, creativity, and sensitivity and governs our dreams.

However, when Neptune is retrograde, for the next 6 months you will see things more realistically and with greater awareness. Almost as if a veil has been lifted. It will be easier for you to see situations more clearly in the light of day. This time period encourages you to view the most difficult aspects of yourself, your life, and your relationships with others, and make adjustments. Reflect on all these issues and on boundaries that need to be put in place, then work towards healing. Cut ties with any unhealthy relationships and be more discerning about who you share yourself with. Neptune in Pisces energy is extremely strong intuitively, but when it is retrograde, you may question yourself and your decisions. During this time, it is particularly important to stay true to yourself, trust your instincts, and follow your intuition. Your intuition will never steer you wrong. This retrograde inspires creativity and helps you to better understand your hopes and dreams. This is an excellent time to delve into the more hidden aspects of yourself and engage in strengthening your spiritual side by starting a solid meditation practice, taking classes that interest you in more metaphysical areas of life, taking part in intuitive healing energy work, spiritual counseling or retreats, or gaining clarity through soul guidance. *Want to go deeper and understand yourself, your opportunities, and your challenges? Would you like to discover where the transiting planets are in your own chart? Visit www.soulguideastrology.com and schedule a one-on-one session with Linda. When you sign up for her newsletter, you will receive a complimentary Moon Phase Guide to help you plan your monthly activities.

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

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7 BENEFITS OF MAGNESIUM Written By Dr. Danielle Litoff

Are you deficient? Knowing the signs of magnesium deficiency can make a huge difference in your health and your mood! Here are just a few signs that you may be magnesium deficient: Anxiety Depression Muscle cramps High blood pressure Hormone problems Sleep issues Low energy Low vitamin D Low vitamin K Depression Magnesium is essential for proper brain function and mood regulation. Research indicates that without enough magnesium, you are more prone to depression. According to the Depression and Bipolar Support Alliance, major depressive disorder impacts 14.8 million American adults. In one study of over 8,00 people, researchers found that those 65 years old and under with the lowest intake of magnesium had a 22 percent increased risk of developing depression. In a randomized controlled trial including older adults suffering from depression, a 450-milligram magnesium supplement improved mood just as effectively as an antidepressant drug.

Anxiety No one likes being anxious. If you find you are frequently in this state, you may want to try increasing your magnesium. Low magnesium levels have been attributed to an increase in anxiety. According to research a diet low in magnesium changes the types of bacteria present in the gut and alters anxiety-based behavior. Heart Health Studies indicate that even having a slightly reduced level of magnesium can cause severe changes in how the heart, blood vessels, blood cells and other tissues function. Magnesium is critical for proper electrical and mechanical functioning within tissues such as nerves and muscles (such as the heart), and blood vessels.

Migraines Research has shown that low brain magnesium is evident during a migraine attack. One study found that a regular intake of magnesium reduced the frequency of migraine attacks by just over 41 percent. Another study found that taking a magnesium supplement daily can help prevent menstrual-related migraines.

PMS According to Dr. Carolyn Dean, a magnesium expert and Medical Advisory Board member of the Nutritional Magnesium Association, magnesium could be the answer to a host of premenstrual symptoms. These include such things as mood swings, fluid retention, depression, breast tenderness, headaches, poor sleep, and sugar cravings. Brain Power Research has shown that mice given extra magnesium had better working memory long-term memory and a greater ability to learn. According to head researcher Dr. Liu, “Magnesium is essential for the proper functioning of many tissues in the body, including the brain, and, in an earlier study, we demonstrated that magnesium promoted synaptic plasticity in cultured brain cells.”

Good Dietary Sources of Magnesium Magnesium-rich foods are found abundantly in nature. Try these delicious options: Spinach Spinach is rich in many key nutrients for your health, including magnesium, protein, vitamin E, and B vitamins. Raw spinach only has about 78 milligrams of magnesium per cup, but one cup of cooked spinach contains over 760 milligrams! That’s twice the amount from kale and collards, with only Swiss chard beating spinach as the top source of leafy greens.

Seeds Pumpkin, sunflower, sesame, chia, hemp, and flax seeds are all great sources of magnesium. Seeds are also rich in anti-inflammatory fats and high in protein. Try sprinkling a couple of tablespoons of seeds onto salads, add them to a green smoothie, or toss a few in with some berries and organic Greek yogurt for a high protein, magnesium-rich breakfast or snack. Cocoa ad cacao Raw nibs and cacao powder are incredibly high sources of magnesium, along with dark chocolate and even cocoa powder. While you shouldn’t rely on chocolate alone for your magnesium intake, having a small square of dark or raw chocolate (or a couple of tablespoons of cocoa) is certainly an enjoyable way to add more magnesium to your day!

Almonds Almonds are high in protein, and vitamin E, and the highest source of magnesium among all nuts, with cashews being a close second. Almonds contain roughly 76 milligrams per ounce (about 23 nuts), or 15 percent of your daily needs. For the best anti-inflammatory option, choose raw almonds (unroasted) or raw almond butter. Bananas Bananas are often avoided for their high sugar content, but this fruit is actually the best source of magnesium among all common fruits. Bananas are also a great source of vitamin C, potassium, fiber, vitamin B6, and manganese. A mediumsized banana contains 32 milligrams of magnesium.

Coffee Your morning cup of java just got a bit more exciting — coffee is the highest source of liquid magnesium you can consume! It’s also higher than any food source — just in case you were wondering. Espresso has a higher magnesium content, but all coffee comes in around 1000 milligrams or more in just one eight-ounce cup. Do keep in mind that calcium from milk and refined sugar can interfere with magnesium absorption, so drink your coffee black. Also use a raw, wholefood sweetener like honey instead of sugar.

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

Heart-Centered Written By Jace Jacobs

Sometimes things don't go your way, and you are left with a bad taste in your mouth. Life has a funny way of helping you find your clarity. The experience of experiencing what you don't want helps you learn more about what you do want. Keep on being the You that You want You to be and you will find your clarity.

Namaste Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing

Heart-Centered I put a whole lot of something Into a whole lot of nothing Investing my time in things That just won't change I put my pointer down No more fingers turned around Got my eyes on the prize That will set me free So with each laid plan Just become the better man Get your focus tuned in Time to chisel that stone I'll make a work of me I'll be the best that I can be It's no longer about the nothing This time my heart is creating something Life is a beautiful journey of lessons. If you turn your focus within you just might find your heart will help guide you in the best direction for you.

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

What's

COOKING

Summer Watermelon Salad Ingredients 6 cups of watermelon, cubed 1 Cup of romaine lettuce 1 Red onion sliced thinly 1/4 Cup of feta cheese/Goat cheese 8 kalamata olives Salad Dressing 1 tsp freshly squeezed lemon juice Zest of 1 lemon 1/2 Bunch of Cilantro finely chopped 1 Cup of fat-free plain Greek yogurt Salt and pepper to taste

Directions Put all dressing ingredients together in a bowl and mix together. Put all the salad ingredients together in a bowl. Add dressing. Keep salad and dressing separate until just before serving.) Serve chilled!

Notes This is a great salad for the Summer and for a cookout.

Mexican Salad Ingredients 1 tsp olive oil 4 oz lean ground turkey ½ cup chopped sweet pepper ¼ cup onion, chopped ½ tsp garlic, minced ½ tsp cayenne pepper ½ tsp cumin 1 cup black beans, canned ½ cup salsa 4 cups romaine lettuce, shredded 1 dash salt & pepper

Directions Heat oil in a skillet. Saute pepper, onion, garlic & spices. Add turkey & cook until brown. Add black beans and cook until warm. Place lettuce on two plates and add the turkey, beans & pepper mixture. Top with salsa. Enjoy!

Kim Klein

Living A Wabi Sabi Life takes readers on a journey from

Kim Klein is a Life Coach, Certified Holistic Health Coach,

A to Z, exploring the beauty and simplicity of the Wabi Sabi

Certified Feng Shui Practitioner, and author. She is the

way of life. This book invites readers to slow down and

founder of Kim Klein Life Coaching and Wabi-Sabi Women

appreciate the imperfect beauty in the world around them, to find joy in simplicity, and acceptance, and to embrace the natural ebb and flow of life.

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.

Through insightful anecdotes and practical exercises,

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readers will learn how to cultivate a Wabi Sabi mindset and

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incorporate its principles into their daily lives. A Wabi Sabi

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Life is the perfect guide and can inspire and help you live

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more intentionally and find joy and fulfillment in the simple everyday things in life.

"Spread love everywhere you go. Let no one ever come to you without leaving happier''. -Mother Teresa