LIVE LOVE AND EAT Health|Wellbeing|Nutrition
TRAVEL TIPS ON THE GO A Journey through the planets, Part 1-The Luminaries
ONE DYNAMIC DECISION, MORE EASE+MONEY You can have all the money you want
DO ''CALORIES'' REALLY COUNT She will ride
Summer Recipes for the whole family
ISSUE 63|JUNE 2021/ ISSN 2689-7741
WABI SABI Finding perfection in imperfection
ANGELIC CHANNELING The Divorced Woman’s Guide™...to vacationing after divorce How to stick to healthy habits
THE ROLE OF DIET & NUTRITION IN SPORTS PERFORMANCE
Enjoy Family reunions while still enforcing your personal boundaries Meet our Spotlight
Kathryn Williams
Live Love and Eat Edition Copyright © 2021 Bernadine Otto/ Live Love and Eat All rights reserved. ISBN: 978-1-008-92653-0
LIVE LOVE AND EAT
CONTENTS 28
HEALTH & NUTRITION & WELLBEING
03 EDITOR'S NOTE 05 MEET THE CONTRIBUTORS 11 A JOURNEY THROUGH THE
PLANETS. PART 1-THE LUMINARIES 21 ONE DYNAMIC DECISION, MORE EASE+MONEY. YOU CAN HAVE ALL THE MONEY YOU WANT
32 ENJOY FAMILY REUNIONS WHILE
STILL ENFORCING YOUR PERSONAL BOUNDARIES
THE DIVORCED WOMAN’S GUIDE™ TO VACATIONING AFTER DIVORCE
07
25
EXCLUSIVE!
TRAVEL TIPS ON THE GO
35 WABI-SABI. FINDING PERFECTION IN IMPERFECTTION
39 THE ROLE OF DIET+NUTRITION IN
SPORTS PERFORMANCE 51 HOW TO STICK TO HEALTHY HABITS
Kathryn Williams. Read all about what wonderful work she is doing in the world
87
62 ANGELIC CHANNELING 66 SHE WILL RIDE
BOOK FEATURE
Copyright © 2021 Bernadine Otto. All rights reserved. Published by Live Love and Eat
4497 WYNDTREE DRIVE, WEST CHESTER, OHIO, 45069 513 2758081 BERNADINE@LIVELOVEANDEATMAGAZINE.COM WWW.LIVELOVEANDEATMAGAZINE.COM
JUNE 2021 | ISSUE 63
MEET OUR SPOTLIGHT
57 DO ''CALORIES'' REALLY COUNT
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 June. Ever noticed a cocoon changing into a butterfly? I call this Transformation. Our lives are a journey to find our sense of purpose. But this is not always easy to find your purpose or knowing where you are going. Some of us had to let go of a dream, had to control our emotions, or are afraid of change. I always tell my clients to just take that first step.
EDITORIAL BERNADINE OTTO Editor-In-Chief
SUBSCRIPTIONS SUBSCRIBE ONLINE www.amazon.com
I believe that your heart is your best tool to access your true purpose and passion. Ask yourself what do you love? Start taking small steps to do what you love. When you are inspired and connected to your happy self you will find your true purpose. Listen from your heart and explore your emotions. Create a gratitude journal. Make a list of 5 things you appreciate every night before going to bed. Arianna Huffington’s once said, “Gratitude works its magic by serving as an antidote to negative emotions. It’s like white blood cells for the soul, protecting us from cynicism, entitlement, anger, and resignation.”
Be your true self. Have you heard the story of Sylvester Stallone, the actor who spent several years trying to break into the entertainment business, and found only rejection. He never gave up on his purpose. What is your purpose? 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
We hope that you enjoy this issue. BERNADINE OTTO Editor-In-Chief https://organicbasics.pxf.io/c/2699575/1015321/12803
HUG YOUR CAT DAY This day is June 4th. Cat lovers can enjoy this day. If you're a cat lover, you can really appreciate the warm, cozy feeling you get when you curl up on a couch or chair, and hug your cat.
FATHER'S DAY Is celebrated on the Third Sunday of June. It is a day to enjoy time with Dad and appreciate all he does for you.
Summer Solstice Summer Solstice is sometimes referred to as "Midsummer" Litha". It's the longest day of the year. The amount of daylight only goes down from here....for the next six months (more on that later). Summer Solstice is the meteorological start of summer.
GO FISHING DAY Is celebrated on June 18th. Celebrate today, on the shore or in a boat, with a fishing pole in one hand, and your favorite beverage in the other. And, don't go home until you have caught your limit of fish! .
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
Kathryn Williams
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 Judy Brown Recipes Bernadine Otto Spotlight Kathryn Williams Book Feature Stacey Stedman
Sharon Clare
Stacey Stedman
ADVERTISE IN LIVE LOVE AND EAT Email: bernadine@liveloveandeatmagazine.com
6 Most Hydrating foods
For The Summer
KATHRYN WILLIAMS Owner & Founder Zestfit Virtual & Zestfit Personal Training Studio
''I want to make a real impact on people, positivity making a difference in how they feel through kindness and movement. To show how all those small interactions with people over all the years will in turn inspire my children and my legacy to live on''.
Kathryn lives in Derbyshire UK. You can learn more about Kathryn here: E-mail: kathryn@zestfit.co.uk Website: www.ZestfitVirtual.com
How did you get started in your career? In What Year? I fell in love with fitness in 1994 – My mum took me to participate in a local Aerobics class I was 15 at the time. I loved it & very quickly decided that was what I wanted to do. Motivate!
Who or what has been your greatest professional inspiration and why? In 2001 I was promoted to Cluster Manager for Fitness First Asia Pacific – My base was the legendary Twin Towers in Kuala Lumper. A huge achievement looking back. I was the youngest female ex-pat manager at only 24 years old. My role was to help develop Fitness First’s ethos and business model along with my team overseas.
What advice would you offer to someone starting out in your industry? Be you, be authentic and be patient. Nothing happens overnight – and simply drive with purpose.
What professional challenges have you faced that have contributed to your overall success? Being within a very male-dominated arena made me strive to work harder. Being underestimated as a female leader 20 years ago was natural. Fortunately, now the industry is changing to become fiercely female.
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.) Over the years I have helped contribute within the school and local councils towards their health & wellbeing programs to ensure a positive impact when it comes to battling childhood obesity. What do you do in your free time (volunteer, work, hobbies, etc.) Walking, being with my family, and getting out in nature and I love some hot yoga these days. What would you like readers to know about you and why? I’ve been Coaelic for over 20 years (Gluten Free) and being half Italian, this proved to be a challenge years ago but now being on a gluten-free diet is so much easier and more accessible. I can now help now so many clients who are newly being diagnosed or choose to follow a gluten-free lifestyle through other stomach ailments.
What is your favorite quote and why? “Make Positivity louder” Gary Vee – This resonates well with me and has done for a long time. Positive content always delivers value, keep giving value and you will be successful
What 3 tips will you give someone who is struggling to live healthy? Tips for being healthy – Get Hydrated one of the simplest ways to improve your health and wellbeing drink the plain stuff. Move more, one of the easiest ways to attack this is walking, it's free, it's effective, and gets you out in the great outdoors. Eat like your great grandparents, cook from scratch – vegetables, lean meats, and a rainbow of colors on your plate. What kind of legacy would you like to leave the world? I want to make a real impact on people, positivity making a difference in how they feel through kindness and movement. To show how all those small interactions with people over all the years will in turn inspire my children and my legacy to live on. It's not about the money it is about giving value and positivity which is mostly unseen but lands big in so many ways.
How does your Online Fitness Studio work? Zestfit Virtual is a fitness platform offering a variety of fitness content for all abilities, especially females wanting to get fit without the intimidation of joining a gym. So many of our wonderful subscribers are adopting an “at home” fitness regime that they can fit around a busy lifestyle. Squeezing it in around the children and work. It’s the perfect convenient solution, I’m helping hundreds of women become healthier without the anxiety of a gym floor but the safety of their own home. It’s the new normal for your workout solutions.
How do I get signed up? We are simply offering a 7-day complimentary trial all you need to do is visit ZestfitVirtual.com – I make myself fully available to coach and assist you online during your online fitness experience. Whether you are postnatal, suffering from an injury, or just need to get out of a rut we could be for you.
A JOURNEY THROUGH THE PLANETS PART I – THE LUMINARIES B Y
L I N D A
W A T S O N
Let’s take a break from all of the monthly planetary aspects and transits that I normally write about and get a real feel for the planets. The Sun and Moon, which are the two luminaries, as well as the eight planets in our solar system, are the most important components when it comes to understanding how astrology works. The planets represent personality functions and urge – the different parts of who we are. Without the planets, we could not act on the needs of our zodiac signs or experience the activities described by the houses. I’m going to walk you through a 4-part series explaining who the planets are and how they affect us in our daily lives. This first article will focus on the Sun and Moon. The Sun and the Moon are the two brightest and most prominent bodies in the sky. Together they regulate our day and night cycles, and in astrology, are the two primary symbols of our personality. The Sun represents our conscious life purpose, and the Moon shows how we act out our purpose in our daily activities. The Sun and Moon operate together creating a flow of energy where the Moon distributes the light of the Sun in varying amounts every night which is reflected as the phases of the Moon.
The Sun
The Sun, our masculine force, is the center of our solar system and is the giver of life. It rules our conscious day. The Sun shows our identity, our individuality, our pride, and our self-confidence. The Sun is whom we strive to be and shows how and where we shine our light in the world. Without the Sun, we would have no drive, no direction, and no sense of self. The Sun’s placement in our chart describes where we find our sense of purpose and what we need to do to feel important and develop our life to the fullest. By developing our Sun’s potential, we gain a sense of our core values and soul-intentions to which we must be true. The sign that your Sun is in is how you express your identity. Even though it is one of the most important parts of your being, it shouldn’t be viewed as an entity
of its own. It is your core identity, but not the total sum of who you are. It is always blended with other planets and placements in your birth chart. A complete understanding of your Sun sign helps you to comprehend how you show up in the world. For example, if your Sun is in the sign of Aries, your energy is independent and enthusiastic. Your soul is that of a leader. You are great at coming up with original ideas, taking the initiative in getting projects started, and utilizing your energy and strength to blaze new trails. You’ll never back away from a challenge and will often take risks that others will not. If your Aries Sun happens to be in the 10th House, you will flourish as a natural-born leader in your chosen career. You will need to have a job that provides you with plenty of diversity, challenges, and competitiveness so that you can shine and not become bored. Your self-image is rooted in your public and professional role and the actions you take there.
The Moon
While the Sun represents the masculine, the Moon represents the feminine, ruling the emotional function of our personality. The Moon is the instinctive and intuitive part of our character. It gives us a sense of safety, nurturance, and acceptance. The Moon is our heart and soul and represents our most private self. Our emotions set the tone for our daily lives and the Moon’s influence tells us how we are affected by past memories and how we process those memories. She represents where you have come from, your upbringing, your relationship with your mother, and how you feel about the world around you. I talk a lot about the Moon phases or lunation cycle in my articles as a way of guiding us in our daily decision-making processes. There are eight phases of a lunation cycle. The New Moon and the Full Moon are the cycle’s high points with six phases in between. The Moon circles the earth every 29 ½ days. The lunation cycle begins with the New Moon. This is when the sun, moon and earth are in alignment, almost in a straight line with each other, with the moon in-between the sun and earth. During the New Moon, we see none of the moon’s reflected light, so we don’t see the moon at all. This is probably the most exciting part of the lunar cycle. Symbolically, this represents coming out of the dark and into the light. This is the time where we plant the seeds for how we want our future dreams to manifest. It is symbolic of the second chances we are given over and over. Whatever mistakes we have made, the New Moon gifts us with the chance to start over. Ancient civilizations through the present time, have used these moon cycles as a way to tell the story of birth, growth, fullness, decay, disappearance, rebirth, and growth again (Ref: Finding Our Way Through the Dark, Demetra George). All of life resonates to the rhythm of this cycle, tapping out how we instinctively follow and move to the beat of her music. On June the 10th, we will experience the first solar eclipse of this year. A solar eclipse occurs at the New Moon when the Moon passes between Earth and the Sun. A solar eclipse is a very powerful New Moon that is known to bring intense beginnings and endings. Major growth can happen during this time. The energy of a solar eclipse sets the tone for 6 months or longer, as opposed to a month in relation to a New Moon. Let’s get an idea of how this eclipse will affect you by taking a look at your horoscope for June.
YOUR JUNE 2021 HOROSCOPE BASED ON THE NEW MOON SOLAR ECLIPSE ARIES – March 21 – April 19 Communication is high on your list for the next several months. You will see an increase in your interactions with others, so brush up on how you are getting your messages across. It will be very important to express yourself and your desires in a clear and concise way. Concentrate on what you need to convey and how it makes you feel. This is the time to take advantage of your increased powers of communication by taking an online class in public speaking, writing, or engaging in other types of learning experiences which will have you mixing it up with other individuals in an exciting and thought-provoking way.
TAURUS – April 20 – May 20 This time period signals an opportunity that is beneficial for increasing your income. This eclipse can help you with new beginnings in your financial sector, supporting you as you evaluate what is of value and offering a mental picture of your self-worth. The Moon is making a positive connection to Saturn in your career house providing a balance between your professional and personal parts of life which makes it easier to move forward towards your financial goals. The Moon/Saturn connection makes it possible to objectively make good decisions for your future and to reorganize your finances to your best benefit.
GEMINI – May 21 – June 20 Because this eclipse falls in your own sign of Gemini, you can expect a period of great change in the area of life that is personal to you. This change will involve new methods in the way you present yourself to the world. It is all about self-improvement and self-development in the areas of your appearance, your image, your attitude, and overall approach to life. Reinvent yourself with a new haircut, a new wardrobe, a Mani/Pedi, or an all-out total makeover. Make sure you indulge in some self-love. When you look your best, you will feel your best.
CANCER – JUNE 21 – JULY 22 Your focus is on the inner or hidden parts of yourself. You’ ll feel an overwhelming need to be in solitude and to reflect on your emotions, dreams, and the things that make you feel inspired. This is a great time to go on a spiritual retreat, enter therapy, take up meditation or just rest more and recharge your batteries. With the Moon making a challenging aspect to Neptune, you will be experiencing all kinds of emotions that may have you questioning what is real and what is an illusion. Just allow yourself to find a place to retreat and get involved with quieter beginnings such as writing or journaling, painting, reading, watching movies, or anything where you can use your imagination.
LEO – July 23 – August 22 This is a time of new beginnings in the area of friendships and group affiliations. Reach out to other like-minded individuals who share your dreams of a better tomorrow. Turn your inner restlessness into rewarding contact with others by finding a worthy project to get involved with. Broadening your network of friends and associates at this time can lead to new relationships and a boost to your humanitarian and social ideals.
VIRGO – August 23 – September 22 This is an important time as you plan for the future regarding your career and professional goals. You are able to understand your personal needs combined with your career ambitions. With the Moon making a harmonious aspect to Saturn in your 6th House, it’ s easier to discipline yourself and work hard in developing opportunities for advancement and recognition. Being able to work hard now will be beneficial for you down the road. Your professional goals are now more realistic, achievable, and will help get you further in your job and life.
LIBRA – September 23 – October 22 With summer upon us and things beginning to lighten up, you will find yourself feeling more adventurous and looking for a way to expand your horizons. If long-distance travel is still out of the question, develop your inner philosophies and beliefs by going on a spiritual retreat, experience other cultures by trying out a new exotic restaurant, or initiate new activities that expand your mind and provide a new way of seeing the world. The goal is to feel transformed by incorporating new perspectives that take you away from the same old routines of life.
SCORPIO – October 23 – November 21 This is a period of empowerment for you. It’ s a great time to focus on areas of intimacy and looking deep within yourself to acknowledge what your needs are. Issues from your past may arise that cause confusion and emotional turmoil. Try to have an awareness of your own internal motivations while being open to the things that make your partner tick. There is an intensity with this New Moon, especially within your intimate life and your search for finding who you really are beneath the surface.
SAGITTARIUS – November 22 – December 21 Relationships and partnerships of all types are at the forefront during this eclipse. You will feel a deeper emotional connection to your partner, wanting to strengthen the relationship and be able to share your thoughts and ideas. This is actually a good time to work on all types of relationships that are mutually supportive. Business partnerships may also begin or develop in some way. With the Moon making a challenging aspect to Neptune in your house and home sector, be aware that you may need to objectively and realistically assess your responsibilities to family members or loved ones who call for your attention at this time. CAPRICORN – December 22 – January 19 This is a great time to use your sensible and determined nature to change the dayto-day practices that have gone astray during this past year or have just not been working for you. This includes your health routines, work routines, job duties, and personal habits. You have the skills and self-discipline to do what you must to create a healthier mind, body, and spirit. Renew your commitment to self-care, set healthy boundaries, and make sure you have a good balance between your work and personal life.
AQUARIUS – January 20 – February 18 This solar eclipse wants you to let your creative juices flow and also embrace all the things that make life fun. Take time to envision what types of new creative projects you would like to initiate and how best to manifest them in an exciting and entertaining way. Give yourself permission to pursue what brings you joy and fulfillment. Incorporate some social time, romance, and activities that bring new possibilities into your life.
PISCES – February 19 – March 20 Your home and family life are taking priority during this solar eclipse. What is it that makes you feel safe and secure? Make long-range plans for the future by envisioning how you want your home environment to be, both physically and emotionally. Re-organize, declutter, and open up space for new energy to flow. Take advantage of this phase by making improvements to your home, as it will be important for you to feel comfortable and cozy in your home environment. This is also a wonderful period to spend more time bonding with and renewing your family relationships. *Wan t t o go deeper and understand y o u r p u r p o s e s a n d oppo r t u nities? Vis it www. s o u lguideast rology.com and sche d u l e a one-on-one reading with L i n d a . W h e n y o u s i g n up f o r h e r newsletter, you will recei v e a c o m p l i m e n t a r y Moon P h ase Guide to help you plan y o u r m o n t h l y acti v i t i e s.
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
One Dynamic Decision; More Ease & Money You CAN have all the Money you Want By Sherry Parks Money is unlimited for each person. Let me say that another way. Each person has access to all the money they want. And it all starts with that belief. Now before you say that I am crazy, stick with me here for a minute. I’ve been exploring this topic a lot in my own head and quizzing family and reading articles and in general trying to figure out the best way to explain this so that you know it’s true too.
When I first started out on my journey to living a different life than my family, I didn’t set out to become a millionaire. And guess what, I’m not a millionaire today. What I was looking for was a place, an income, a feeling of ease with money. That was my whole goal. I wanted to be able to buy what I wanted and needed without a constant struggle with money. As I’ve shared with you in several articles, that is exactly what I have. Do I believe I can still become a millionaire? Yes, but I’m not sure that is what I want. I don’t need to be a millionaire to be happy with my money and my situation. That may be different for you, for your neighbor, for my neighbor, for all the people across the globe. What is important here is you coming to the realization that YOU can have exactly what you want. As long as you know what you want. Let’s look at some things that are different than money, but have the same truth behind them.
How about weight loss? If you have this vague notion that you want to lose weight, but it never becomes this firm decision that you are going to do it, then you likely won’t lose the weight you want. I remember back in 2010/2011 when it hit me that I was going to turn one of those ages where it gets harder to lose weight (we won’t mention the #, ha!), I realized that I needed to lose weight and like right now. It became a burning desire of my heart and it became the #1 most important part of my everyday life. I watched what I ate, I watched what I drank, I made sure to move my body. I subscribed to places where I could get help with what to eat and how to eat and still lose weight. I went to different kinds of exercise classes looking for one that fit me and made me love it until I couldn’t stay away. Consequently, I lost 60 pounds! Not overnight. Not even in a few months. But I lost the weight. Not because I had some passing fancy that I wanted to lose weight. Not because I found some magic potion or pill. Not because I found the “secret” to weight loss. I lost the weight because losing weight became the MOST important thing to me at that moment in life. It’s the exact thing that happened to me when I was 15. That moment that I describe here, was the moment when I changed my relationship with money. I changed it in such a way that I changed the course of my lineage. But first, I had to come to that decision. The decision went so deep inside that I found the way to change it.
Let’s look at another example. For this one, I’m going to take you all the way to toddlerhood. Have you ever been around a child that is learning to walk? They first tentatively stand, holding on to a person or object. They gradually start to stand on their own. They spend a lot of time, pulling themselves up and then unsteadily falling on their bottom when they let go. Then comes the day when they want to take that first step. They take a step and fall over. Do they stop there? Do they wait until they’ve grown another inch, six inches, or a foot? Nope. They practice every day. Until one day, they are walking. Wait they are running!
Do I believe that they have a wake-up moment like I did when I was wanted to lose weight? No, I don’t think it’s a conscious decision at all. Its instinctual nature as a human being is guiding it and directing it to do what every child with capability and ability in history has done. It gets mobile. Falling down doesn’t stop it. Bumping its head on things doesn’t stop it. NOTHING stops that toddler from actually toddling. I present to you that having all the money you want is the same concept as these two examples. If we truly want our story with money to be different, then we will do something about it.
If you are young enough (like me at 15), I think it is much more like the toddler learning to walk where instinct kicks in. If you are older and more set in your money beliefs, then it’s going to be like me when I woke up one morning and decided the weight had to come off. Either way: ·You ·You ·You ·You ·You
have have have have have
the the the the the
power of choice. power to make a change. strength inside you that you need. skill. unlimited source right there.
It doesn’t require finding some magic source. It doesn’t require a new skill. It doesn’t even require that the people around you have to get on board. All it requires is you deciding. You having the firm belief that it is possible. You being willing to get outside your comfort zone. You having the desire to change the course of your life. This is what I help my clients with. I help them see the possibility of a different life with money. I hold space and the belief for them that it can be done. When they falter, I am there to hold them up and help them take that next step. When they gain a pound (or lose a dollar), I help them see that they still made better choices. I am there with the firm knowledge that they (and you) can truly have all the money that they want so that they can live a life of freedom and happiness. The belief develops over time and grows as you start to see the results that come from taking those first tentative steps toward your goal. It all starts with the decision and grows as you maintain that decision. It sticks because it’s coming from your own internal, deeply held, and cherished desire. What do you think? Do you believe that having more money starts with you? Do you have that deep desire to change your money story?
Sher r y P a rks, CPA, is a Money Mindset C o a c h w h o h e l p s w o m e n e s c a p e f e e l i n g t r a p p e d b y t h e i r fina n c e s . S he is pas sionate about helpin g w o m e n c h a n g e m i n d s e t , e m o t i o n s , a n d a c t i o n s r e g a r d i n g mone y s o that they learn to keep what t h e y h a v e a n d g e n e r a t e m o r e . Chec k o u t her 5 Steps to a Better Money S t o r y work b o o k or j o i n h e r women-o nly Facebook group More T h a n Enough Money Sisterhood.
Travel Tips on the GO
Sticking to a healthy diet while traveling can be difficult, but these simple strategies will help you maximize your health even while traveling.
What to bring
Bring these items to stay on track: • Protein Powder and all your supplements • Enough fresh fruits, veggies and raw nuts for the road (or flight). Pack them in an insulated lunch bag for longer trips. • Your blender. • A knife to cut fruits and veggies. • A small, flexible cutting board. • A water bottle with a filter such as the Brita Bottle Aqua. You will have clean water anywhere you can find a running tap! • Ziploc bags so you can bring your healthy snacks on the go. • Lemons for your morning lemon water.
What to Buy
Just a few essentials to purchase when you arrive: •Fresh fruits and veggies for Smoothie and snacks during your trip. • Almond or coconut milk. You can also bring raw almonds and blend your own fresh milk! You can also bring the non- refrigerated boxes with you instead of buying when you arrive.
What to Do
What to do to ensure a stress-free, healthy vacation: • Make sure your hotel has a refrigerator in the room. • Research grocery stores and healthy restaurants beforehand. • Plan for exercise each day, whether it is walking around to see the sites, heading to the hotel fitness center or pool. • Plan your meals and snacks each day. If you do not have a plan, you are more likely to end up making poor decisions. • As with your at-home diet, aim for an abundance of whole unprocessed plant-based foods. It may require a little extra planning to get these foods, but it’s totally possible. Always set yourself up for success!
Healthy Snacks Easy On-The-Go Snack Ideas: - Vegetables: Carrots, celery, English cucumbers, sugar snap peas, mini bell peppers, cherry tomatoes, sliced jicama, toasted nori sheets, and kale chips (you can make your own!) - Fruit: Apples, grapes, pears, tangerines, bananas, peaches, nectarines, plums and cherries - Miscellaneous: Raw nuts and nut butter (excluding peanuts), hummus, salsa and tahini. *Tip: Aim for foods that do not have a complicated peel, are not super sticky and cannot be squished easily.
The Divorced Woman’s Guide™ to …. Vacationing After Divorce
BY WENDY STERLING
Going through a divorce takes a toll on your mental, emotional and physical health. And afterward, you get to focus on you. Why? Divorce in midlife changes almost everything we do — including family vacations and our own after-divorce vacation time. Before divorce, vacations were usually a highlight of our year. We looked forward to time together away from our normal day-to-day activity. After divorce, we have new concerns about vacations such as a reduction in financial resources, new vacation schedules based on custody arrangements as well as the loss of family traditions. Those first vacations after divorce can be agonizing or they can be an opportunity to create new traditions. Use your imagination! Do something completely out of the ordinary. Make it a fun adventure. If it ends up being a disaster, you and your kids will have funny things to talk about in the future. More importantly, the kids will be relieved that you aren’t sad. They will also be glad that you are willing to do something a little crazy and unexpected. This flexibility will teach them that, yes, life is going to change, but we can still have fun even though we are going to have to make adjustments to our lives. Vacations may be different, but they can still be great because we are all together, and we can make them great!
Here are some of the helpful rules for vacations after divorce Take the stress out of family vacations after divorce Vacations are supposed to be about having fun, resting, and relaxing. Try to not make it a nervewracking chore because you’re trying too hard to make your “after-the-divorce” vacation fun! That’s too much pressure for everyone. Being together will be enough. Don’t over-extend yourself financially on vacations after divorce Many of us are worried about trying to keep up with our exes who are often turning into Super Disneyland Parent! They are being “The Fun Parent,” and sometimes we end feeling like “The Enforcer” who has to deal with the financial realities of our new life.
Focus on the positive — not the negative — during vacations after divorce Most of all, kids need a calm, fun, warm, and nourishing time together. If we are constantly complaining about things we can’t change, that takes the joy out of what should be a time of refreshment and renewal for all of us. The last thing we want to do is create angst for our kids after divorce because it leaves them feeling out of control. They need to be involved in as many decisions as they can while keeping in mind that they sometimes have to do things they don’t particularly want to do. It’s important that kids be in the loop as early as possible about what the vacation plans are. They need to be able to get that in their head and come to grips with it with as much forewarning as possible. For those first vacations after divorce, that usually takes some courage and acting on our part. It is okay for our kids to know that this transition is new and difficult for all of us. They also need to know that we are all going to find fun, new ways of doing things. Vacation time, after divorce or not, can become one more thing to fret about. Teaching our children to remember to take some time doing nothing is a gift we can give them, too. You might have to set limits on screen time and demand at least some time out of the house or the apartment every day, but let’s grab vacations back by actually using them to unwind and have absolutely nothing on our To-Do list! The options for real vacations after divorce are all around us! It’s up to us to find them, embrace and then make them fun no matter what! Vacations post-divorce require an extra level of planning, but it is worth it for the vacation to go smoothly. The opportunity to connect and make memories is a lifelong gift to your children.
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/
ENJOY FAMILY REUNIONS WHILE STILL ENFORCING YOUR PERSONAL BOUNDARIES
BY LORI BOOTY
Summer is a time of vacations and family reunions since school is out and the months are warmer. While we love getting together with distant relatives, there are always those certain family members that know exactly how to push your buttons. Sometimes they don’t mean to, like Aunt Martha asking when you are having your next baby, but being with family can bring up those dysfunctional family patterns. You may have worked hard to distance yourself from some of the family members that you just can’t get along with. Sometimes family members are fine on their own, but when they get together, they become critical, argumentative, or just plain mean. I’ve had a few clients in the past with toxic family members that would ruin the whole gathering by playing a victim or being belligerent. What do you do when you want to be a part of the gathering, and see the people you love, but you don’t want it to be ruined by a few individuals? Try a few of these to enforce your personal boundaries. Keeping a calm, even tone when enforcing boundaries will seem more matter-offact and less confrontational, than if you hold in your feelings, and then get frustrated and yell. When someone asks a rude or personal question: Tell the truth- You don’t have to be rude, but you can be honest and let them know your true feelings. Say something like, “I’d rather not talk about that right now.” Or “That’s something my spouse and I want to keep to ourselves for now.” Make a joke- Most family members are wellmeaning when they ask a personal question. Try saying something like, “You always ask about that. I know you’re excited, but you’ll have to wait like the rest of us.” Make an excuse to leave the conversationFind a way to quickly remove yourself from the conversation by saying something like, “Oh I need to run to the restroom. I’ll be right back.” Or, “Oh you need a drink. What would you like? I’ll go grab it.”
When someone brings up a sensitive subject from the past: You have the right to not talk about anything uncomfortable to you. -In a calm voice, let them know you won’t discuss that right now. -Leave the table or the room if they continue to badger you.
When someone comments on how you’re raising your child:
-Leave the house or go for a walk if necessary.
-In a calm voice, thank them for caring about your child and change the subject. -In a calm voice, thank them for their advice and let them know you and their other parent make decisions on what you think is best for your child. When someone becomes argumentative or unruly: Many of us have that one relative that drinks too much or just like to push people’s buttons and say the absolute rudest things. If that happens, it is best to get yourself out of the situation before it escalates and tempers flare. -Leave the room -go to the restroom, leave the house, restaurant, or venue. -Anticipate bad behavior- If you know a family member usually causes trouble, stay in a hotel or alternate location where you can go-to getaway. I’m sure there are some scenarios I left out, but the most important thing about family gatherings is to anticipate bad behavior from those that have created drama in the past and have a plan for escape. Enjoy your family members that are excited to see you with confidence that you can handle any situation with ease. People with empathic personalities worry that they will offend and alienate family members by enforcing boundaries. They worry that they will come across as rude, but the truth is, the people that love you most will respect your boundaries. The people that get offended are not happy that they cannot take advantage of you. You may alienate a few people, but those people did not have your best interests at heart.
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/
Wabi-Sabi
Finding Perfection in Imperfection
BY KIM KLEIN
The first time I heard the term Wabi-Sabi, I thought it was possibly some kind of drink made famous by Sammy Hagar, or some new hot yoga asana. But I was wrong. What Wabi-Sabi is, is a Japanese aesthetic, a philosophy of sorts, and there is no real English translation. But in broad and simple strokes, the Japanese word Wabi means things that are simple, and the word Sabi means things whose beauty stems from age. So, for example, beauty would be found in a rose, in all of its life stages, a bud, in full bloom, and as it loses its petals. Wabi-Sabi focuses on the beauty of impermanence, imperfection, and things incomplete and can be traced back to Zen Buddhism, particularly the tea ceremony. This was a ritual of purity and simplicity in which prominent Tea Masters prized the handmade and irregularly shaped tea bowls that were deliberately made imperfect. I personally applied this principle of Wabi-Sabi when I decided to try assemblage, an art form that seemed to allow for raw interpretation, no right or wrong way to do things. Coming from a Wabi-Sabi mindset, I could thereby make these creations without feeling they had to be “perfect.” So, you might wonder, how can adopting a Wabi-Sabi attitude help us as a creative or prepare us for anything else in life for that matter? Well, it helps us to let go of the need to be perfect, and with that, the fear of not being good enough. Perfection is the killer of creativity. It can cause us to procrastinate and become paralyzed. It also causes us to become cookie-cutter-like, following all the rules. And that can be boring. Perfection loses all complexity. It is imperfection that creates character and provides a story. Now, if we can wrap our heads around that and embrace the idea that what we are is already perfect in our imperfection, then there is no chance of failing. We can stop worrying, shelve the stress and just be, or just create. I’ve been thinking more about our need to be perfect – and what is perfection anyway?
Perfectionism is truthfully about avoiding shame, judgment, and is the ultimate fear that others will see us for who we really are. It is our attempt to avoid rejection, criticism, and failure. And guess what? Everybody lives with that fear on some level. At the heart of perfectionism is our desire to be loved and accepted, to impress, or to please others. But first and foremost, we must please ourselves – be ourselves – that is where we shine – that is our perfection.
Once we take on the attitude or belief that perfect can be boring and much too constraining, we become free to experiment, to color outside the lines. Julia Cameron, the author of The Artists Way, says, “The creative process is a process of surrender, not control.” When we surrender to the moment, we allow the seeds of excellence to grow. Perfection is about controlling the outcome in order to receive love and acceptance. It’s all about fear. Whereas surrender is about accepting where we are at in any moment, knowing that we are perfectly imperfect just as we are.
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
The Role Of Diet & Nutrition In Sports Performance By Sharon Clare
It is no secret that in the modern world of elite sports,
nutrition has become a vital variable
that can influence the performance
of an athlete. It is not by chance
that we often read about athletes’ strict eating regimens.
Whether it is the intensive keto diet
LeBron James used to lose weight,
or Michael Phelps’ infamous 10,000
daily calories to fuel his 2008 Olympics
efforts, the ideal diet plan will vary
depending on the sport, desired goals,
and specific personal preferences
of the athlete. But what is exactly the
role of diet and nutrition for sports
performance? While there are numerous
general health benefits to a good
diet, there are 3 main purposes a
nutrition plan has to fulfill in relation
to sports performance: Provide energy for training & competition:
This sounds quite obvious, but It is not
only essential for athletes to meet their
daily caloric demands, but also the
manner by which those calories are
consumed. Macronutrients,
micronutrients, ratios, meal timing
and frequency, hydration, and
supplementation are all factors that
should be taken into consideration when
crafting an optimal diet plan. Facilitate recovery after training & competition:
After an intense match or training session,
glycogen (or energy storage) in the muscles
is depleted and some proteins in the
muscles are broken down and damaged.
By eating soon after (or even during) training
or competition, those glycogen stores
are replenished, which prevents muscle
(protein) breakdown and accelerates recovery.
Achieve & maintain optimal body weight & composition: It is important for athletes to achieve optimal body weight and body fat levels to maximize their performance. Even more importantly, a diet plan must be developed in a way that the athlete can effortlessly adhere to long-term. Carbohydrates: The Key Nutrients Arguably the most important macronutrient in any athletes’ diet, carbohydrates act as the main energy source for any physical activity. Generally speaking, carbs should be 55% to 70% of the energy source for an athlete. This is due to the fact that carbohydrates are the main source of glucose. Glucose is converted by the body into glycogen and stored in the liver and muscle tissues. Stored glycogen is then used as energy to fuel athletes during physical activities.
Protein is a critical part of a training diet and plays a key role in post-exercise muscle recovery and repair. Generally, strength and endurance athletes should aim for 1.5 – 2 g of protein per kilogram of body weight per day, which is rather easy to achieve. This is because protein needs are often already met by following a high and varied carbohydrate diet, as many carb sources also contain a good amount of protein. Fat Carbohydrates and protein are arguably the most important macronutrients in the diet of an athlete. But what role do fats play? Contrary to old beliefs and misconceptions, fats actually play a crucial role in a diet. Hormonal production, Joint structure, and cell membranes are all dependent on fats. Moreover, many vitamins are fat-soluble, which means they need fat to be fully absorbed in the body.
The optimal fat intake is generally around 10% of the total daily calorie intake. The most important factor to consider is the type of fat that is consumed. Monounsaturated and polyunsaturated fats are what are known to be healthy fats. Saturated fats also carry health benefits but should be consumed in moderation, while trans fats, especially artificial ones, should be avoided as they have been shown to increase harmful cholesterols, reduce the amount of beneficial cholesterol, while also increasing the risk of heart disease. Common Eating Strategies Pre Training / Competition Athletes commonly load up on carbohydrates before a competition to maximize glycogen stores, particularly in endurance-heavy sports. According to articles by the Journal of Sports Medicine, benefits of pre-competition carb-loading include delayed onset of fatigue of up to 20% and improve performance of up to 3%. Some studies also suggest that carbohydrates consumed before the sporting event should be low in the Glycemic Index. This allows a more sustained energy release during the physical activity, which can improve endurance and reduce fatigue.
During Training / Competition It is not by chance that we often see athletes eat a small snack at halftime, consume an energy gel, or carbohydrate mouth rinse during a game. This is done to refuel their energy and replenish their glycogen store, while also preventing risks of hypoglycemia (low blood sugar).
Post Training / Competition As previously discussed, it is important for athletes to eat after an intense training session or competition, to replenish glycogen stores, and promote recovery. Carbohydrate foods and fluids should be consumed ideally in the first one to two hours after exercise. A combination of carbohydrates of moderate to high Glycemic index and protein is generally recommended. Bottom Line While there are general diet guidelines that can (and should) be implemented for optimizing sports performance, it is important to understand that there is no one size fits all, and ultimately, nutrition and diet variables should be adjusted and tailored to the specific needs and preferences of the single athlete.
Post Workout Nutrition, What To Eat After A Work Out You put a lot of effort into your workouts, always looking to perform better and reach your goals. Chances are you’ve given more thought to your pre-workout meal than your post-workout meal. But consuming the right nutrients after you exercise is just as important as what you eat before Here is a detailed guide to optimal nutrition after workouts. Eating After a Workout Is Important To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity. When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged. After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Carbs Help With Recovery Doing this helps your body: Your body’s glycogen stores are used as fuel Decrease muscle protein breakdown.
during exercise, and consuming carbs after your
Increase muscle protein synthesis (growth).
workout helps replenish them. The rate at which
Restore glycogen stores.
your glycogen stores are used depends on the
Enhance recovery.
activity. For example, endurance sports cause your body to use more glycogen than resistance
Protein Helps Repair and Build Muscle
training. For this reason, if you participate in
·As explained above, exercise triggers the
endurance sports (running, swimming, etc.), you
breakdown of muscle protein
might need to consume more carbs than a
·The rate at which this happens depends on the
bodybuilder. Consuming 0.5–0.7 grams of carbs
exercise and your level of training, but even well-
per pound (1.1–1.5 grams/kg) of body weight within
trained athletes experience muscle protein
30 minutes after training results in proper glycogen
breakdown
resynthesis Furthermore, insulin secretion, which
·Consuming an adequate amount of protein after
promotes glycogen synthesis, is better stimulated
a workout gives your body the amino acids it
when carbs and protein are consumed at the same
needs to repair and rebuild these proteins. It also
time, Therefore, consuming both carbs and protein
gives you the building blocks required to build
after exercise can maximize protein and glycogen
new muscle tissue
synthesis. Try consuming the two in a ratio of 3:1
·It’s recommended that you consume 0.14–0.23
(carbs to protein). For example, 40 grams of
grams of protein per pound of body weight (0.3–
protein and 120 grams of carbs eating plenty of
0.5 grams/kg) very soon after a workout
carbs to rebuild glycogen stores is most important
·Studies have shown that ingesting 20–40 grams
for people who exercise often, such as twice in the
of protein seems to maximize the body’s ability to
same day. If you have 1 or 2 days to rest between
recover after exercise
workouts then this becomes less important.
Carbs Fat Is Not That Bad
Sweet potatoes Chocolate milk
Many people think that eating fat after a workout
Quinoa
slows down digestion and inhibits the absorption of
Fruits (pineapple, berries, banana, kiwi)
nutrients. While fat might slow down the absorption
Rice cakes
of your post-workout meal, it will not reduce its
Rice
benefits. For example, a study showed that whole
Oatmeal
milk was more effective at promoting muscle
Potatoes
growth after a workout than skim milk. Moreover,
Pasta
another study showed that even when ingesting a
Dark, leafy green vegetables
high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.
Protein:
It might be a good idea to limit the amount of fat
Animal- or plant-based protein powder
you eat after exercise, but having some fat in your
Eggs
post-workout meal will not affect your recovery.
Greek yogurt Cottage cheese
Foods to Eat After You Workout
Salmon
The primary goal of your post-workout meal is to
Chicken
supply your body with the right nutrients for
Protein bar
adequate recovery and to maximize the benefits of
Tuna
your workout. Choosing easily digested foods will promote faster nutrient absorption. The following lists contain examples of simple and easily digested foods:
ÉCHAPPER | 03
Fats: Avocado Nuts Nut butter Trail mix (dried fruits and nuts) Sample Post-Workout Meals Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise. Here are a few examples of quick and easy meals to eat after your workout: Grilled chicken with roasted vegetables. Egg omelet with avocado spread on toast. Salmon with sweet potato. Tuna salad sandwich on whole-grain bread. Tuna and crackers. Oatmeal, whey protein, banana, and almonds. Cottage cheese and fruits. Pita and hummus. Rice crackers and peanut butter. Whole grain toast and almond butter. Cereal and skim milk. Greek yogurt, berries, and granola. Protein shake and banana. Quinoa bowl with berries and pecans. Multi-grain bread and raw peanuts. Make Sure to Drink Plenty of Water It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results. During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
Putting It All Together Consuming a proper amount of carbs and protein after exercise is essential. It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout. If you’re not able to eat within 45 minutes of working out, it’s important to not go much longer than 2 hours before eating a meal. Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. Pre-Workout Nutrition: What to Eat Before a Workout Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals. Good nutrition can help your body perform better and recover faster after each workout. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Here is everything you need to know about pre-workout nutrition. Knowing What to Eat Is Important Fuelling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise Below is a brief look at the role of each macronutrient.
Carbs
Protein
Your muscles use the glucose from carbs for fuel.
Eating protein (alone or with carbs) prior to
Glycogen is the way the body processes and stores
exercise has been shown to increase muscle
glucose, mainly in the liver and muscles. For short-
protein synthesis. One study showed a positive
and high-intensity exercises, your glycogen stores
anabolic response after participants consumed 20
are your muscles’ main source of energy but for
grams of whey protein before exercise
longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training, and your overall diet. Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish. Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise. Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores
Other benefits of eating protein before exercise include: A better anabolic response, or muscle growth Improved muscle recovery Increased strength and lean body mass Increased muscle performance
Fat While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderateto-low-intensity exercise. Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners. The Timing of Your Pre-Workout Meal Is Key The timing of your meal is also an important aspect of preexercise nutrition. To maximize the results of your training, try to eat a complete meal containing carbs, protein, and fat 2–3 hours before you exercise. However, in some cases, you may not be able to get in a full meal 2–3 hours before working out. In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be. If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein. This will help prevent any stomach discomfort during exercise. Some Examples of Pre-Workout Meals Which foods and how much to eat depends on the type, duration, and intensity of the workout. A good rule of thumb is to eat a mixture of carbs and protein prior to exercise. If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout. Here are some examples of balanced pre-workout meals: If Your Workout Starts Within 2–3 Hours or More Sandwich on whole-grain bread, lean protein, and a side salad Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit Lean protein, brown rice, and roasted vegetables
If Your Workout Starts Within 2 Hours Protein smoothie made with milk, protein powder, banana, and mixed berries. Whole-grain cereal and milk. A cup of oatmeal topped with banana and sliced almonds. Natural almond butter and fruit preserve sandwich on whole-grain bread. If Your Workout Starts Within an Hour or Less Greek yogurt and fruit Nutrition bar with protein and wholesome ingredients A piece of fruit, such as a banana, orange, or apple Keep in mind that you don’t need to eat many preworkout meals at different times. Just choose one of these. For best results, experiment with different timings and nutrient compositions. Putting It All Together To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout. Carbs help maximize your body’s ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions. Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery. Good hydration is also linked to enhanced performance. Preworkout meals can be eaten three hours to 30 minutes before a workout. However, choose foods that are easy to digest, especially if your workout starts in one hour or less. This will help you avoid stomach discomfort. Additionally, many different supplements can aid performance and promote recovery. At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.
Sharon can help you achieve your fitness goals in the gym, at home & also outdoors. Personal training is available 1-2-1, in couples & also small groups. Body coach fitness has a holistic approach to health & wellness, fitness, nutrition & sports performance & is dedicated to educating people on the benefits of a healthy lifestyle! Whatever your goals Sharon will help you achieve them. When not training others to achieve their goals Sharon works towards her own, training hard to compete at an international level as a natural physique competitor. www.bodycoachfitness.com www.bodycoachfitness.org https://www.facebook.com/sharon.clare.14
HOW TO STICK TO HEALTHY HABITS By Victoria Kleinsman
As I write this we are at the beginning of summer and there are diets and juice cleanses flying around all over the place advertising “Get summer body ready!” In my opinion, you are already summer body ready! Don’t let the pressure of the external (profit-driven) world pressure you into thinking that you’re not enough, exactly as you are. There is a difference between building healthy habits from a place of self-love and self-care compared to feeling like you “should” or “need” to do so because you are disgusted with yourself, your eating habits, or unhappy with how your body looks. But we cannot change what we can’t accept and we know change ever comes from shame! So how do we change and start working towards our health goals from a place of love? Again, I have the answer through personal experience… After MANY years of “failing” within the first few weeks of starting any diet plan, I finally learned how to free myself from binge eating (and dieting – they go hand in hand) and to build healthy habits that supported my goals instead. I had to let go of the black or white mentality which was super hard for me but with the help and support of my coach I did it! It wasn’t until I allowed myself to flirt around in the grey area (the colorful area I like to call it!) of life in general – including food and exercise – was I able to fully embrace the sustainability that comes from building healthy habits with a balanced mindset. I’m going to share with you 7 simple steps (most of the time all we actually need is simplicity but we always like to overcomplicate things) to “stick” to healthy habits so that you can reap the benefits of them without having to start again every Monday!
Step 1 – Time to set some goals! Time to set some goals! – but most likely not in the same way as you’ve previously set goals before. This time, you are going to decide what your goal is via how you want to feel. Yes, you heard that right, you’re going to set goals and therefore habits around how you want to feel.
So how do you want to feel?
Step 2 – Write down your WHY.
Energized? Vibrant?
Write down your WHY. Your
Strong?
why is the reason why you want
Powerful?
to feel the way you desire to
Loving?
feel. It’s your passion for
Relaxed?
wanting to achieve the feeling. If you get clear with your why
Choose the feeling or feelings that you desire that you’re
and write it down, you’re 42
not experiencing in your life – but only choose one at a time
percent more likely to achieve
to do this process with.
your goals!!! Worth the effort wouldn’t you say…?
Step 3 – Brainstorm habits The next step is to brainstorm different habits that will support and bring your desired feeling to fruition. Literally, write in the middle of a piece of paper your desired feeling and then around it brainstorm habits that will lead you to that desired feeling. It’s important to note that when planning food and eating habits always ADD IN do not TAKE AWAY. For example, let’s say your feeling goal is to feel energized. You start brainstorming and you write down a few habits that you think will lead you to feel energized. You write down:
Stop eating sugar Cut out carbs Quit takeaways Stop watching Netflix Etc… This will not lead you to feel energized. This will cause you to focus on what you can’t have and then you’ll want it even more. And you will actually feel miserable, deprived, and annoyed. Far from energized. Instead, if you write down habits such as: Eat veggies with every meal. Eat a balanced amount of carbs, fats, and proteins at every meal for satiation. Get 8 hours of sleep a night. Do something every day that you look forward to. Take an afternoon 20-minute power nap. Drink more water. Workout 3/4 times a week. Etc… You will feel energized! You will be focusing on the things that you are adding in that will help you to feel energized. Because we get more of what we focus on! Focus on what you can’t have or need to stop doing and you will be fighting against yourself and we only have a limited amount of willpower. Instead, focus on what you can have and what you can do to feel better and the rest will take care of itself.
Step 4 – Pick ONE habit Only pick one (ok, up to three habits max) to start with. Look at your brainstorm and pick 1-3 habits that you think will take you closer to your feeling goal. Step 5 – Create a POA Create a Plan Of Action – now you will need to think about how you are going to implement this habit into your life. What are you going to do and when, where, and how? Write it down. Plan it in your agenda. What days and times are you going to do it?
Get someone to hold you accountable. Who can hold you to your promise apart from yourself? (A coach, friend, partner, etc.) Do it together with your partner or a friend. Joint effort. Who will do this with you? Get support. Who can support you through making this change? (A coach, friend, partner, etc). Set up your environment so that it supports you. How can you change your environment so that it supports your new habit? In order to create the best possible outcome for ourselves, we need to set up a trigger response that either replaces or immediately follows an already ingrained habit, in order to perform our new habit consistently and “stick to it”. For example: Your feeling goal is energized. The habit you have picked from your brainstorm to help you to feel this way is to sleep for 8 hours a night. In order to get 8 hours kip, you need to go to bed an hour and a half earlier than you are doing now. You know that currently when you’ve watched 2 of your Netflix series back to back, you then get up to go and make a cup of tea. You then sit down and watch another 2 series. In order to go to bed 1.5 hours earlier, you would need to stop watching the other 2 series after you’ve made your cup of tea. So your trigger would be the first watch of 2 series and the get up to go and make a cup of tea. But instead of doing that, you get up, go and make yourself a cup of hot chocolate instead – or anything that is caffeine-free (to help with sleep) and you sit and read for 10 minutes whilst you drink. THEN you go upstairs and make yourself ready for bed. Trigger = watched 2 series. Replacement = cup of tea with another drink and read for a little. You can also take it one step further and have your partner turn off the tv until you’ve gone to bed and you can have your book ready. This is setting up your environment for success. Step 6 – POA potential sabotage Come up with a potential sabotage POA! Think forward to your days, weeks, and months and brainstorm anything that may stop you from sticking to the new habit or habits. A new habit on average (because we are all different) takes 66 days for it to feel natural. So if you can write down that far in advance what might hinder you from sticking to your new habit, and make a POA around these, then you’ll be flying! Your new habit will feel yours before you know it.
For example: I’ll stick to the same example as I have been using around feeling energized. One potential hindrance could be that your series automatically starts a new episode and by the time you’ve got up to get your hot drink and book you’re already half watching or listening to the next series!!!! Sooo been there especially after the last one ended on a cliffhanger haha! To help yourself around this situation, you could set your tv to turn itself off after the time it takes to watch 2 series. Or you could literally just have the remote next to you and practice self-discipline and turn it off the second the 2nd episode has ended so you don’t get a sneak into the next one. Step 7 – Take action The most important step is to take action and actually DO the thing/s that you have just planned! Consistency and repetition are crucial to building a new habit. Keep connecting and reading – because you have written it down right! – to your feelings and your why every time you feel like you want to stop or give in. Stick to those 1 or max 3 habits for around 66 days. Then choose another habit from your brainstorm. and repeat it. If you did this you would have – at least – 6 new habits a year that serve you and make your life better! I know we all want everything yesterday but really, slowly is best. You will actually enjoy the process and you will actually stick to it instead of starting again over and over again! Let me know how you find this and let me know how you get on! If you’d like help building healthy habits into your life – reach out to me, I would love to help you.
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
DO ''CALORIES'' REALLY COUNT? BY BERNADINE OTTO
Well, yes they do, but they're not the only thing that matters when it comes to how much you weigh and how much energy you have. In other words, it's all about your metabolism. In a nutshell, metabolism is how you take in oxygen and food and use them for energy, heat, and storage. But what's really more important is how fast your metabolism works i.e. your “metabolic rate”. And you may have heard of RMR and TDEE, which are ways to measure your metabolic rate. But, what you may really want to know is what affects your metabolic rate, and how can you use that to your advantage. Of course, it's not just about how much you eat but also your hormones, body composition, and even what you eat counts!
What is Metabolism? The word “metabolism” is thrown around a lot these days. You know that if yours is too slow you might gain weight. But what exactly does this all mean? Well technically “metabolism” is the word to describe all of the biochemical reactions in your body. It's how you take in nutrients and oxygen and use them to fuel everything you do. Your body has an incredible ability to grow, heal, and generally stay alive. And without this amazing biochemistry, you would not be possible. Metabolism includes how the cells in your body: ● Allow activities you can control (e.g. physical activity etc.). ● Allow activities you can't control (e.g. heartbeat, wound healing, processing of nutrients & toxins, etc.). ● Allow storage of excess energy for later. So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right. This brings us to the “metabolic rate”. Metabolic rate This is how fast your metabolism works and is measured in calories (yup, those calories!). The calories you eat can go to one of three places: ● Work (i.e. exercise and other activity). ● Heat (i.e. from all those biochemical reactions). ● Storage (i.e. extra leftover “unburned” calories stored as fat).
As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later. There are a couple of different ways to measure metabolic rate. One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you're not being physically active. The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.
What affects your metabolic rate? In a nutshell: a lot! The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism. Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn. But that's not the only thing that affects your metabolic rate. How big you are counts too! Larger people have higher metabolic rates, but your body composition is crucial! As you can imagine muscles that actively move and do work need more energy than fat does. So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be. Even when you're not working out. This is exactly why weight training is often recommended as a part of a weight loss program. Because you want muscles to be burning those calories for you. The thing is when people lose weight their metabolic rate often slows down which you don't want to happen. So you definitely want to offset that with more muscle mass.
Aerobic exercise also temporarily increases your metabolic rate. Your muscles are burning fuel to move so they're doing “work”. The type of food you eat also affects your metabolic rate! Your body actually burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF).
You can use it to your advantage when you understand how your body metabolizes foods differently. Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%. By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate. Another bonus of protein is that your muscles need it to grow. By working them out and feeding them what they need will help you to lose weight and keep it off. And don't forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate. This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate. References: http://www.precisionnutrition.com/all-about-energy-balance https://authoritynutrition.com/10-ways-to-boost-metabolism/
Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/
Angelic Channeling By Lillie Leonardi
Do you believe in angels? Have you ever felt their presence, heard their whispers, or witnessed an encounter? In this lifetime, I have been blessed to feel, hear, see and smell angelic beings. My first impressions are from my earliest childhood memories. I recall a blue man with wings that would visit in the wee hours of the night. He would stand in the corner of my bedroom and smile. He was surrounded in brilliant cobalt blue light and his large arched wings reached from the ceiling to the floor. He was robed in ancient garb with a roped belt set around his waist. His golden hair draped his shoulders and his eyes were as pristine as an aquamarine gemstone. He always seemed to present when I felt anxious or upset about a familial problem. On one particular night, I asked the angel his name. I heard him whisper, “I am Archangel Michael. I am your guardian angel.” His words brought comfort and peace to me instantly. It was the night that I embarked on my spiritual relationship with the Archangel that continues to this day. Over time, I came to know him and other angelic beings. I have had the privilege of connecting with sixteen Archangels, as well as winged messengers from the nine (9) choirs of heaven.
The way in which I communicate is a medium referred to as “Angelic Channeling”. The practice involves meditation, invocation and the opening of mind, body and spirit to a higher vibration.
What this means is that my energy literally shifts to one of pure love. In this altered state of consciousness, I am able to connect with the angelic realm. During channeling, I feel a sense of peace and warmth encompass me. I begin to see colors that may indicate both human auras, heavenly energy, or the light of the Archangels that manifest. I am able to connect visually and observe all that is around me. The messages then flow from a higher consciousness to me, and through me, and are delivered in the most dulcet manner. When the communication begins, it is done telepathically. I seem to align with the angels in spirit and messages flow. I am able to listen and receive information that translates into words, prophetic phrases, and language that can be understood by humanity. I experience a deep connection to the angelic realm and spirit guides who provide healing messages and guidance based on what is needed to lovingly support their earthly charges. At times, I feel as if I am in a trance-like state and so very connected to the higher power of God. The comfort, joy, and love that angelic channeling brings is a gift that I share with the individuals in need of divine intervention. In my heart, I believe it is part of the purpose for which I was born.
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.
By Jace Jacobs Homemade vanilla buttercream on top of a tasty moist gluten-free chocolate cupcake. Yes! Sign me up! There is nothing quite like that first bite of something you already know you love. I'm in with a grin! Food addiction is real and probably doesn't get enough attention as alcohol and drug addiction. If it affects you please know that you are not alone and there is always help available. When it comes to my food addictions sometimes I need to check myself and walk down a different road. I know I can choose to reclaim my power any moment I decide to. I also know I can enjoy the moment and responsibly embrace moderation. It's a fine line I walk and there is risk involved when I decide to go in for that yummy bite. If you are in the same boat then please seek out help. As I write out these words I reflect on the past five years of contributing monthly to this amazing magazine (Live, Love, and Eat). I'm grateful to the many great coaches who contribute by sharing articles with tips and strategies that help guide me through my food addictions. If you are familiar with my work then you know I like to rhyme. I write about love, spirituality, nature, and in some cases food. It's all up to interpretation when the reader or listener first digests my art. Below is one of my creations that can easily fit into many different categories. Feel free to choose how best to interpret it for yourself. Namaste ☮ Jace Jacobs Appreciate Everything ~ Love Fully ~ Need Nothing
She Will Ride I say a little some something And the words come out to play Temptations from the past Now define my day Another groove real slow As we sway side to side I’ve got some lovin on my mind And my heart is open wide I cast my good vibe net Before night turns to day I zero in my focus And then we begin to play Soaking up that special sauce With some angels by my side Add a little more butter And the devil she will ride
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
Father's Day: Shake Things Sun (from the Love, and Eat
Three Tips to Help You Up by Greeting the Morning June 2016 issue of Live, Magazine).
BY JACE JACOBS
Seeing how it's that Father's Day time of year I'll repost my first article published by this magazine five years ago. I feel it's a Father's Day article that has some tips that can help you refresh your day and leave those food addictions behind. Father's Day is a special time to celebrate those awesome men who have helped to raise us. It's also a great opportunity for dads to prioritize their health so they can be around longer to enjoy the people they love. Check out these three tips to help you shake things up and refresh your health by greeting the morning sun. Get Your Mind Right Get outside early to greet the sun with a few minutes of deep breathing each morning. Focus only on your breath as you stand to face the sun, no thoughts. Breathe in and breathe out. Repeat this process for a few minutes and you'll notice your thoughts begin to drift away. Congratulations! You've just experienced Standing Meditation. It can help clear your mind and prepare you for a great day. It's also a flexible tool to use whenever and wherever you need it. Embrace the Now Slowly transition from your meditation and begin expressing deep gratitude. There will never be another moment like this. Take a look around you and soak it in. Pause and enjoy the moment wherever you are. Oh yeah, I like that. Embracing the now helps you to remain present so you can be grateful for all the wonderful things you already have in your life. Create the Outcome Now let's wrap up your morning refresh in front of the sun by visualizing what you want and asking for it with your actions. Here is the funny thing, your brain doesn't know if the image you are picturing in your mind is real or fake. So dream big and trust that the universe will deliver the right opportunities. Picture what you want and believe you already have it. So, if you desire a healthy fit body without the struggle of food addiction then close your eyes and visualize having that reality now. Believe it. Feel it. These tips will help you improve the quality of your thoughts so you can fully embrace the beautiful gifts that come with being a father. Happy Father's Day from one father to another. Wishing you the best.
JUNE POEMS BY SKYLAR SNOW POETRY June is the month to grow tastylicous salad! Such as beetroot, lettuce, and radishes. What blooms in June? Roses, Lillie's, poppies, and hydrangea. Stunning gardens blossom with seasonal flowers. Fruits to harvest this season, apricots, blueberries, cherries, mangoes, peaches, and strawberries. Fruit is the most natural source of sugar.
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/
-Days and event's to celebrateBy Skylar Snow Poetry 1st June -World milk day We take this day to appreciate cows for their milk! A great source of calcium. 5th June -World environment day Take part in recycling, saving energy all in the cause of making the environment better. 20th June -Fathers day A day to celebrate all the outstanding dads. 21st June -Make music day Any form of music is appreciated on this day.
-Appreciation to cow's for their milkBy Skylar Snow Poetry
During the war, soldier's were hungry, A kind of starvation that was never funny, Soon a new product would arise, Cow's milk was quite the surprise, Milk would fill the empty bellies that worked so hard, Cherished for its calcium, a fitting product for the longest yard.
-Care for the worldBy Skylar Snow Poetry We think of the environment, and what is important, If you haven't heard, take these words as the informant, Animals, humans, every species that lives and breathes, Even the flowers and the tree branch leaves,
Our rubbish and clutter is putting everything under, Global changes in the weather producing thunder, Trash in the sea where the fish can no longer swim, Light's in the home that no one will ever at least dim,
Slowly the planet is dying, and it is our fault, For our self-made gate already has a bolt, We can change the devastating outcome, Looking after the environment for many more years of fun.
-Father's of brillianceBy Skylar Snow Poetry
Father's all over the world, they will smile, On a day of celebration for their dad joke style, It's not easy to raise a child, Just when you think you've got it right, things get wild,
But you never give up, you keep on trying, Have a Father's Day card, a child's love in a wobbly signing, Dad's all over the world, give yourself a pat on the back, For what you give is more than you lack.
-Magic of musicBy Skylar Snow Poetry
Any beat, sound, or track, Expression of music is full wack, Sounds lead to vibrations, outcomes the bass, Musically happy with a smile upon your face,
A variety of music, yet so much more to create, Musically gifted, a beginner by fate, The tempo rises, you can feel it within your chest, The music is to expressively match you at best,
Rhythms change, more tunes to make, More gracious wonder in the precious time we take, Music is for everyone, so much to listen to, Enjoying the old tracks and of course the new.
T O
Y O U R
From eating the right food to the perfect exercise routine, find the best path to a healthier and happier you.
H E A L T H
and Wellness Drink a glass of water first thing in the moring Coffee’s great too, but it’s best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid digestion, enhance skin health and boost energy.
Hello Spinach Switch to non-toxic household cleaning products
Packed full of vitamin Reduces Blood Sugar Aids in Weight Loss Good For Your Eyes Rich in vitamin A, C AND K
Conventional household cleaning products are full of harmful chemical ingredients that are not good for our health. Switching to healthier alternatives is a simple way to reduce your exposure to environmental toxins in your home.
Get a Fitness Tracker TRACK YOUR STEPS Using a fitness tracker to track your steps is an easy way to make sure you’re getting enough physical activity each day. We aim for 10,000 steps daily, which has significant physical and mental health benefits.
WHAT'S COOKING
Summer Watermelon Salad By Bernadine Otto
The 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 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
The Method Put all dressing ingredients together in a bowl and mix them together Put all the salad ingredients together in a bowl. Add dressing. (Keep salad and dressing separate until just before serving.) Serve Chilled!!!
SUMMER COUSCOUS SALAD WITH BASIL AND TOMATOES By Kim Klein
The Ingredients 2 1/4 cups canned chicken broth 1 10-ounce box couscous 1 cup chopped green onions 1 cup (generous) halved cherry tomatoes 1/3 cup thinly sliced fresh basil 1/2 cup olive oil 1/4 cup balsamic vinegar 1/4 teaspoon dried crushed red pepper
The Method Bring broth to boil in a medium saucepan. Add couscous. Remove from heat. Cover; let stand 5 minutes. Transfer to a large bowl. Fluff with fork. Cool. Mix all ingredients except into couscous. Season with salt and pepper. (Can be made 1 day ahead. Chill.)
My Mediterranean Chicken By Judy Brown http://judyswellnesscafe.com/
I love combining recipes and flavors until I create a dish just how I like it. This is a recipe I have been working on for years. Each time I made it I would add or delete an ingredient. This is part of the fun of recipe creation. It is important to experiment! I hope you try it. Always feel free to adjust any ingredient. The Mediterranean diet is considered, all in all, to be a sustainable and healthy diet. It is full of good fats, protein, low carb, lots of spices, and all kinds of nutritious vegetables. I compliment this recipe with basmati rice and a green salad. This recipe serves 4-5.
The Ingredients 2-3 boneless chicken breasts 2 cups of cherry tomatoes, halved 1 red pepper sliced 3 spring onions sliced (or 1 medium Vidalia onion) 2 garlic cloves, minced 20-25 pitted Kalamata olives Balsamic vinegar 1/4 cup of Feta cheese, crumbled Oregano S and P
The Method Lightly grease a casserole dish with Avocado oil or oil of choice. Place chicken in the dish. Sprinkle the S and P and oregano. Drizzle chicken with a bit more oil. Evenly spread the red pepper, onion, garlic, olives, and cherry tomatoes. Generously drizzle the balsamic vinegar. Bake covered in 350 oven for 40 minutes or so until the chicken is done. Remove from oven and crumble the feta cheese on top. Serve and enjoy!
The Undiet By Stacey Stedman After 20 years of yo-yo dieting, I finally had enough. There had to be a better way. I started health and fitness coaching in 2014 and I am now a certified health coach and personal trainer with an advanced certificate in sports nutrition coaching. I’ve been running online health and accountability groups for years and have helped hundreds of people shift their nutritional mindset. I was put on this earth to be a positive influence in people’s lives and help them feel amazing and vibrant. I live in Longmont, Colorado, with my amazing husband and two boys. – Stacey Stedman.
You can order a copy here: www.Outskirtspress.com/theundiet Or on Amazon: The Un-Diet: The Ultimate Mindset Journal to Living Beyond Diets
ERUTAEF KOOB
I don’t think I’ve ever met anyone who loves being on a diet. Saying that you are on a diet usually comes with kale in your teeth, a sad sigh, a longing for foods you can’t have, an eye roll, and/or an end date to when it’s over. The Un-Diet ditches the diet mentality. This journal takes you on a daily journey to be your own advocate with your health and nutrition. I will teach you how to get in tune with your body, by fueling it properly, listening to your hunger cues, and checking in with your emotions and stress level before you eat. There is so much more to our nutrition mindset than WHAT we are eating. There are a few ways to use this journal to get the most out of it for YOU. Day by day logging for 30 days; using a separate journal for your daily logs and staying on each day as long as you want; or reading the whole thing, then working on the parts that resonate with you the most.
" Rest is not idleness, and to lie sometimes on the grass on a summer day listening to the murmur of water, or watching the clouds float across the sky, is hardly a waste of time." —John Lubbock